Oranga hauora

Hauora Ko te wae tino nui mo te oraraa oti. Ko te tinana, hinengaro, toenga pāpori oti, me te pai te tenei. Kei te whakapono te reira e takoto e pā ana ki 10% o te hauora e to tatou ira 20%, takoto i runga i te taiao, 10% o te taumata o te tiaki hauora, me te toe 60% i te ara tatou ora. Heoi, ka rite ki te ora pāpori uaua, ake i me rerekē te kawenga i runga i te tinana, a ki reira he he hiahia akiaki mo te āhua hauora.

He aha te mea he āhua hauora?

oranga hauora - te reira he tetahi pūnaha, e tamata ki te whai tangata whaitake katoa. fakahu'unga te reira i te whakaōrite i roto i nga mea katoa, a ka kua hāngai i runga i te huānga e whai ake nei:

• peu hauora;
• he taiao haumaru, me te faatupu;
• kai tika me te whārite;
• mahi auau;
• akuaku whaiaro;
• tempering.

Me pēhea te ki te tāpuekina ratou ki te ora tonu?

Kua whakawhanakehia Doctors 10 taunakitanga, e taea te āwhina whakawhānui koe te ora, kia reira fakahoko me pārekareka:

1. A haamata tūmomo roro. Pinepine whakaoti panga, panga, ako he reo ke, whakaaroa te hinengaro, nui atu i te whakamahi i te tātaitai. Na ka haapii wā koe te roro. Te reira e tauturu ki pōturi iho te kinonga o te ao, ka tīmata te ngakau ki te mahi pai nui.
2. Mahi. Kaua e noho a tawhio noa, ara, ki te e noaa koe ki te mutunga o ona ra. Kimihia he mahi ki to ratou matua. No te mea o tenei ka noho koutou taitamariki, me te ataahua mō te wa roa.
3. Kaua e overeat. Kia mau whakaōrite me te kai kaua e nui ake 1,500 Calories te ra. E āwhina ana tēnei i te pūtau o te tinana ki te mau tonu ngā mahi, me te unloading. Otiia e kore e haere atu i tetahi pito ki tetahi, te whai i te hanganga o te kai.
4. Hanga he tahua o te rōpū pakeke, aua. Hei tauira, wahine mo 30 nga tau o te tau e taea te ārai i te ahua o kita tuatahi ki ate me nati. Tangata pakeke atu i te 40 nga tau he pai ki te haafaufaa i to ratou tahua whatukuhu, me te tiihi. Te reira e tauturu whakaiti i te ahotea me te ika whai hua te ngakau, me te pūnaha circulatory.
5. E mea pinepine whakarongo ki koe. E tauturu i tenei whakapumautia toenga aronganui.
6. Aroha, me te kia aroha. tauturu e nei i roto i te aroha te whakaputa i te taiaki o te oaoa (endorphin), haapuai te reira i te pūnaha ārai mate.
7. Hau i te ruma i te po. I mua i te haere ki te moenga, te whakatuwhera i te matapihi i roto i te fare, ara, ki te makaka te pāmahana rangi ki 17-18 nekehanga. Tenei ka whakapai ake, ka pōturi iho te pākia ngā huringa e pā ana-tau.
8. Mahi. Ahakoa e waru meneti o te mahi o ia rā ka taea e whakawhānui ora o te tangata.
9. Kia te penapena iti. Ahakoa o te meka e he reira anga ke ki te katoa o nga tūtohutanga i runga, tukua koe wa ki wa ki te pau te tahi mea reka.
10. Kaua e mau riri i roto ia ia. e kore e ngā pūtau io whakaora, a maha ko te take o te mate. Faaite i to outou mau iteraa i te iwi taketake, ki atu ki a ratou e he pouri koe.

Na roto i hohe, e kore anake tinana engari hinengaro ano hoki, normalizes te pūnaha io, riro te ngakau kaha. Otiia i roto i te katoa kia te pauna.

Me pēhea te ki te mau tonu i te tikanga hauora?

Ki te mau tonu te mahi hauora me te pai o ngā pūnaha katoa o te tinana, he mea e tika ana ki te whakatau i te aratau o te ra. Ako ki runga ki te ara, me te tiki rite mo moenga i te wa ano, he kai tohaina e te haora. No te mea o tenei te tinana e taea kia whakamahia ki te tetahi kawenga.

Te wikitoria mahi aratau me te okiokinga. Tenei ka āwhina i pupuri i te tinana ki nga rauemi e tika ana katoa. Ohorere mahinga o ia rā he pānga tōraro i runga i te tinana kia rite ki te katoa, a ka taea e koe meinga maha mate. He ahurei te whaiaroaro o te tangata ia, na kia waiho tangata ia he mahinga o ia rā.

Ko te mahinga o ia rā mō ngā tangata

Te nuinga o te wa me te haere tahi i te mahi tinana: he reira katoa o whakangungu taimaha, rere, me te haere ana mo te whanaketanga o te manawanui. kia timata te ra ki te mahana-ake. kia ngā kai ata o toru tekau-rima ōrau o te kai o ia rā katoa.
He pea atu ki te kia whai hua ki te neke iwi Young. Na reira, tino pai i muri i te parakuihi haere mo te haere hawhe-haora. Haere ki te mahi i runga i waewae. I roto i te pakeketanga, kia hoatu te wā atu ki mahi e hāngai ana i whakaongaonga kardiosistemy i te iti rawa e toru ngā wā i te wiki.
Ko te kai o ia rā o te tangata e ngā 5-6 kai, ahakoa kia kia pau ake katoa te horomanga kai matua ki te 16 haora. Ki te moenga kia rite i roto i te 22-23 haora. I roto i te torutoru noa haora toki mohe okioki koutou roro, te whakakore i tenei wa pānui pukapuka, me te matakitaki ana TV. He pai ki te whakarongo ki te waiata puoro, me te ki te hanga i te tamaaraa i te ahiahi.

Aratau o te ra i roto i te wahine

Ko te wahine te kapatanga whaiaroaro hapūtanga tuatahi, me te whanau, e tohu ana te hiahia ki te piri ki te mahi ngā. Making aratau o te ra, mahara te huringa paheketanga, tauturu ki te huri i te reo, me ngā taumata hormonal.
wa nui ki te horo'ai ki whakangungu: mahi e whakaongaonga tiaki cardiac, a totoro mahi. He whai hua te wahine ki te moe i te iti rawa 8-9 haora i te ra, i tekau pm ki 6 am. A vahi i te raa ia o toru tonu kai me e rua paramanawa.
Me hoki wahine waenga-koroheke ki te faaohipa: Yoga tinana, me hoki i te iti rawa 40 meneti i te ra. kia hoatu ma rima meneti te tūmomo. I muri i te 30 tau tūtohutia te maha o ngā hāora o te moe te ki te whakaiti. I muri i 40 nga tau e whakaiti i te rahi o te kai me te warowaihā, i te maha o ngā kai e hiahia ana koe ki te whakaora.

talena Day i roto i ngā tamariki

Mai te wawe tau kia whakaakona ngā tamariki ki te tiaki o ratou hauora. He mea nui ki te whakaako i te tamaiti i te tau wawe ki te ako. He pai ki te ara i te tamaiti i roto i whitu i roto i te ata, ka te faaineine ia ki moe e kore i muri i te 21 haora. Whakatika ki te ono tau o te tamaiti, ko te hoki naps nui. Haere i ki te tamaiti i te iti rawa e rua ngā wā i te ra, i whakaako ia ia mahi, me te faaite i te horomanga taketake kai 5-6 wā.
kia hanga haere Tuatahi mua o te kainga, me te tuarua, he torutoru haora toki mohe, engari kia whakaiti ai mahi tinana. I te tau kura, te mahi rā o te tamaiti e faa'aano ki whakangungu. Na reira, i reira he kore he moe ra, engari i roto i te ahiahi he nui ano hoki te reira ki te hoatu i te tamaiti ki te akaanga.
Kia mahara ki e ko te tikanga o te ra te turanga o te āhua noho hauora, me he mea nui ki te faatura tangata katoa, ahakoa o tau me te ira ngā kāwai.