Ngā Hua o te Whakaora Tinana i roto i te Whakahaere Momona
Ko te momona, he mate uaua mau tonu e tohuhia ana e te nui o te ngako o te tinana, he āwangawanga hauora e tipu haere ana i te ao. E ai ki te World Health Organization (WHO), kua tata ki te toru te pikinga o te momona mai i te tau 1975, me te tata ki te 2 piriona ngā pakeke i kiia he taumaha rawa i te tau 2016, neke atu i te 650 miriona o rātou he momona. He nui ngā mōrearea hauora o tēnei mate, tae atu ki te mate ngakau, te mate huka, te toto toto tiketike, me ētahi mate pukupuku. Ko ngā rautaki maimoatanga tuku iho e aro ana ki te kai me te rongoā, engari kua whakaatuhia e te huarahi whakauru e uru ana ki te whakaora tinana he painga nui ki te whakahaere i te momona. Ka rukuhia e tēnei tuhinga te tūranga maha o te whakaora tinana i roto i te whakahaere momona.
Te Mārama ki te Whakaora Tinana i roto i te Horopaki o te Momonatanga
He umanga hauora te whakaora tinana e whakamahi ana i ngā tikanga tinana e ahu mai ana i ngā taunakitanga hei whakapai ake i te nekehanga, hei whakaora i te mahi, me te whakaiti i te mamae. Kua whakangungua ngā whakaora tinana ki te aromatawai, ki te tātaritanga, me te waihanga i ngā mahere maimoatanga whaiaro e aro ana ki ngā momo āhuatanga hauora, tae atu ki te momona. Kei tua atu i te whakaiti taumaha anake tā rātou mahi, tae atu ki te aukati me te whakahaere i ngā mate tāpiri e pā ana ki te momona, te whakarei ake i te oranga tinana whānui, te whakapai ake i te oranga hinengaro, me te whakatairanga i te hauora whānui.
Te Whakapai Ake i ngā Taumata Mahi Tinana
Ko tētahi o ngā painga matua o te whakaora tinana i roto i te whakahaere momona ko te whakatairanga i te korikori tinana. He mea nui te noho noa i roto i te momo noho ki te momona, ā, ka taea e te whakanui ake i ngā taumata korikori tinana te āwhina nui ki te whakahaere taumaha. Ka hangaia e ngā whakaora tinana ngā kaupapa whakakori tinana whaiaro e hāngai ana ki ngā hiahia, ngā pūkenga, me ngā manakohanga takitahi. He maha ngā wā ka uru atu ki ēnei kaupapa he huinga o ngā whakakori tinana ā-hauora, te whakangungu kaha, me ngā whakakori ngāwari, e whakatairanga ana i te piripono mō te wā roa me te whakatairanga i te whakahekenga taumaha pumau.
Mahinga Aerobic
Ko ngā mahi whakakori tinana, pērā i te hikoi, te eke pahikara, me te kaukau, he wāhanga matua o te whakahaere momona. Ka āwhina i te tahu kaora, te whakaiti i te ngako o te tinana, me te whakapai ake i te hauora o te ngakau. Ka taea e te kaiwhakaora tinana te ārahi i ngā tūroro ki te whiriwhiri i ngā mahi whakakori tinana e tika ana, me te whakaaro ki ngā āhuatanga pēnei i te taumata hauora o nāianei, te hauora o ngā hononga, me ngā manakohanga whaiaro, kia whakarite ai i tētahi tikanga whakakori tinana haumaru me te whai hua.
Training kaha
Ko te whakangungu kaha, e uru ana ki ngā mahi pēnei i te whakangungu ātete, te hiki taumaha rānei, ka tautoko i ngā mahi aerobic mā te hanga papatipu uaua. Ka whakanuia e te whakanui ake i te papatipu uaua te tere o te pākia o te tinana, ko te tikanga ka nui ake ngā kaora e tahuna ana e te tinana i te wā e okioki ana. Ka hangaia e ngā kaiwhakaora tinana he kaupapa whakangungu kaha he haumaru, he whai hua hoki, me te whakaaro ki ngā herenga tinana o te hunga momona, me te whakanui haere i te kaha hei ārai i te whara.
Nga Mahi Whakangoikore
He mea nui ngā mahi whakakori tinana ngāwari mō te hunga momona, nā te mea ka whakapai ake i te nekenekehanga o ngā hononga, ka whakaiti hoki i te tūponotanga o ngā whara. Ka whakarei ake ngā mahi totoro tinana, te yoga, me te Pilates i te ngāwari, ka whakanui ake i te whānuitanga o te nekehanga, ā, ka whai wāhi ki te oranga tinana whānui. Ka whakauruhia ēnei mahi e ngā kaiwhakaora tinana ki roto i ngā mahere maimoatanga hei whakarite i tētahi huarahi whānui ki te whakahaere i te momona.
Te Ārai me te Whakahaere i ngā Mate Pāwera
He maha ngā wā ka haere tahi te momona me ngā mate tāpiri, pērā i te osteoarthritis, te mate huka, te toto toto tiketike, me ngā mate pūnaha toto. He mea nui te whakaora tinana ki te ārai me te whakahaere i ēnei āhuatanga, me te whakapai ake i te kounga o te oranga mō te hunga momona.
Osteoarthritis
Ka nui te taumaha ka pā ki ngā hononga e mau ana i te taumaha, ka hua ake te whanaketanga, te whakanui rānei i te mate osteoarthritis. Ka whakamahia e ngā kaiwhakaora tinana ngā tikanga pēnei i te whakaora ā-ringa, te whakaora hiko, me te whakaora whakakori tinana hei whakaiti i te mamae, hei whakapai ake i te mahi a ngā hononga, me te whakaiti i te pakari. Ka whakaratohia hoki e rātou he mātauranga mō te whakahaere taumaha me ngā rautaki tiaki hononga, hei āwhina i ngā tūroro ki te whakahaere i te osteoarthritis kia pai ake te whakahaere.
Whakahaere Diabetes
He tino take mōrearea te momona mō te mate huka momo 2. Ka whakapai ake te whakakori tinana auau i te aro o te insulin, ka āwhina ki te whakahaere i ngā taumata huka toto. Ka whakaakona e ngā kaiwhakaora tinana ngā tūroro mō ngā tikanga whakakori tinana haumaru me te whai hua, ka aroturuki i te ahunga whakamua, ā, ka mahi i ngā whakarerekētanga e tika ana hei whakapai ake i te whakahaere mate huka. Mā te whakakotahi i te whakaora tinana me ngā whakarerekētanga kai ka tino whakapai ake i te whakahaere glycemic me te whakaiti i te mōrearea o ngā raruraru e pā ana ki te mate huka.
Hauora Cardiovascular
He tino take mōrearea te momona mō ngā mate pūnaha toto, tae atu ki te toto toto tiketike, te mate uaua o te ngakau, me te whiu. Ka taea e te whakaora tinana te whakaiti i ēnei mōrearea mā te whakatairanga i te whakakori tinana auau, e whakaheke ana i te toto toto, e whakapai ake ana i ngā kōtaha lipid, e whakarei ake ana hoki i te hauora o te ngakau. Hei tāpiri, ka ārahi ngā whakaora tinana i ngā tūroro ki ngā whakarerekētanga momo noho, pērā i te whakamutu i te momi hikareti me te whakahaere i te ahotea, e whakaiti ana i ngā mōrearea pūnaha toto.
Te Whakapai ake i te Hauora Hinengaro me te Oranga
He maha ngā pānga hinengaro o te momona, tae atu ki te pouri, te manukanuka, me te iti o te whakaaro ki a ia anō. Ko te whakakori tinana me te mahi ā-tinana, ngā wāhanga matua o te whakaora tinana, e mōhiotia ana ka tukuna ngā endorphins, arā, ngā mea whakaara ake i te wairua o te tinana. Ka taea e te mahi ā-tinana auau te whakapai ake i te hauora hinengaro mā te whakaiti i ngā tohu o te pouri me te manukanuka, te whakanui ake i te whakaaro ki a ia anō, me te whakarei ake i te oranga whānui.
Te Whakatika i ngā Ārai ki te Whakakorikori Tinana
He maha ngā tāngata momona e pāngia ana e ngā arai ki te whakakori tinana, tae atu ki te kore e pai te tinana, te wehi kei whara, me te kore hihiri. He pūkenga ngā kaiwhakaora tinana ki te tautuhi me te whakatika i ēnei arai, me te whakarato i te tautoko e tika ana hei whakatenatena i te whakakori tinana tonu.
Whakahaere mamae
Ko te mamae mau tonu, e kitea ana i te hunga momona, ka waiho hei aukati nui i te whakakori tinana. Ka whakamahia e ngā kaiwhakaora tinana ngā tikanga whakahaere mamae maha, pērā i te whakaora ā-ringa, ngā mahi whakaora, me ngā momo mahi pērā i te ultrasound me te TENS (whakaohooho io hiko whakawhiti kiri) hei whakamama i te mamae. Mā te whakaiti i te mamae, ka māmā ake te whakakori tinana, ā, ka iti ake te whakamataku o ngā kaiwhakaora tinana mō te hunga momona.
Te Hihiri me te Tautoko
He uaua te pupuri i te hihiri i roto i te whakahaere mō te momona mō te wā roa. Ka tukuna e ngā kaiwhakaora tinana te tautoko tonu, te whakatenatena, me te whakapakari pai, hei āwhina i te tangata kia noho hihiri me te whakapau kaha ki ā rātou whāinga whakahaere taumaha. Ka whakatakotohia hoki e rātou he whāinga pono, ka taea te whakatutuki, kia mau ai te wairua o te whakatutukitanga me te ahunga whakamua.
Taiao Haumaru mō te Whakangungu Tinana
He āwangawanga noa te wehi kei whara te tinana o te hunga momona. Ka whakarite ngā kaiwhakaora tinana kia haumaru ngā kaupapa whakakori tinana, mā te whakanui haere i te kaha me te whakarerekē i ngā mahi i runga i ngā hiahia me ngā herenga o ia tangata. Ka whakaako rātou i ngā tūroro ki ngā tikanga tika, ka whakaiti i te mōrearea o ngā whara me te whakatairanga i te whakapono ki ō rātou kaha tinana.
Whakahaere Taumaha Taumau
Ko te whāinga matua o te whakaora tinana i roto i te whakahaere momona ko te whakaiti taumaha pumau me te whakapai ake i te hauora mō te wā roa. He rerekē ki ngā kai rongonui, ki ngā rongoā tere rānei, ka whakatairanga te whakaora tinana i te whakahekenga taumaha āta haere, pumau, me te aro nui ki ngā huringa āhua noho ka taea te pupuri i roto i te wā.
Nga Huringa Whanonga
Ka whai wāhi ngā kaiwhakaora tinana ki ngā huringa whanonga mā te whakaako i ngā tūroro mō te hiranga o te korikori tinana auau me ngā kōwhiringa oranga hauora. Ka whakamanahia e rātou ngā tāngata takitahi ki te whakahaere i ō rātou hauora, me te whakarato taputapu me ngā rautaki hei whakatau whai whakaaro hei tautoko i te whakahaere taumaha mō te wā roa.
Te Ara Whakauru
He maha ngā wā ka tautokohia e te whakaora tinana ētahi atu rautaki whakahaere momona, pērā i te tohutohu kai, te rongoā rongoā, me te whakaora whanonga. Mā tēnei huarahi whakauru ka whakarite i te tiaki whānui, ka aro atu ki ngā āhuatanga rerekē o te momona me te whakapai ake i ngā putanga maimoatanga whānui.
Hei whakamutunga, he mahi nui tā te whakaora tinana i roto i te whakahaere i te momona, e tuku ana i tētahi huarahi maha-ahu e whakatairanga ana i te korikori tinana, e ārai ana, e whakahaere ana hoki i ngā mate tāpiri, e whakapai ake ana i te hauora hinengaro, e tautoko ana hoki i te whakahaere taumaha pumau. Mā te aro atu ki ngā matea me ngā wero ahurei o te hunga momona, ka whakamanahia e ngā kaiwhakaora tinana rātou ki te whakatutuki me te pupuri i tētahi momo noho hauora, me te whakaiti i te taumahatanga o te momona me te whakarei ake i te kounga whānui o te oranga.
