Mō ngā kaimahi tari pukumahi, ko te wā tina anake pea te wā utu nui ka taea te whakawhāiti mō te whakakori tinana. Te oma i runga i temīhini omaHe kōwhiringa pai rawa atu te poutumarotanga. Ehara i te mea ka taea anake te whakapai ake i te mahi a te ngākau me ngā pukahukahu, engari ka āwhina hoki kia mataara tonu i te ahiahi. Engari me pēhea te whakaoti haumaru me te whai hua i te moe i roto i te wā poto? Mā ēnei whakaaro whaihua e āwhina i a koe ki te whakarite pūtaiao i tō whakakorikori o te poutumarotanga.
Me whai tikanga te whakaritenga wā
Ko te mea nui mō te oma i te wā tina, ko te whakahaere pai i te wā. E whakaarohia ana kia wehea te tina kia toru ngā wāhanga: te whakarite i mua i te kai, te wā whakakori tinana me te whakaora me te whakatikatika. Mena kotahi noa te haora katoa o tō tina, ka taea e koe te whakarite penei: me mahi he whakamahana ngāwari me te whakarite i mua i te oma mō ngā meneti 10 tuatahi, whakamahia he 30 ki te 35 meneti mō te oma me te totoro i waenganui, ā, me waiho kia 15 ki te 20 meneti mō te horoi me te kai i tētahi kai māmā i te mutunga.
Me aro nui ki te wā i waenganui i te whakakori tinana me te kai. Kaua e oma tonu i muri i te tina, nā te mea ka ngawari te mamae o te puku. Kāore hoki i te tūtohutia kia oma i runga i te puku kau, nā te mea ka arahi pea ki te hypoglycemia. Ko te huarahi pai ko te kai i te iti o ngā warowaihā ngāwari ki te nakunaku, pērā i te panana, te taro witi katoa rānei, kotahi hāora i mua i te oma hei whakarato pūngao mō te whakakori tinana.
Me taurite te kaha o te whakakori tinana
Ehara te oma i te wā okiokinga tina i te whakataetae, ā, kāore he take ki te whai i te kaha nui. E taunakihia ana kia oma i te kaha taurite i te tere pumau, me te pupuri i te manawataki e taea ai te kōrero noa. Mō ngā tīmatanga, ka taea e rātou te tīmata me te hikoi tere, kātahi ka neke haere ki te oma tere. He mea tika kia mau tonu ia wā oma i roto i te 20 ki te 30 meneti. Mā tēnei, ka taea e koe te whakatutuki i te hua o te whakakori tinana me te kore e tino ngenge, e pā kino ki tō mahi i te ahiahi.
He mea tino nui te whakamahana i mua i te oma. Nā te noho roa i te ata, ka pakari ngā uaua. Tērā pea ka whara te tīmatanga o te oma tika. E taunakihia ana kia 5 meneti te mahi i ngā mahi hononga me te totoro hihiri i te tuatahi, pērā i te hiki waewae teitei me te whana tuara, kia rite ai tō tinana. I muri i te oma, me mahi anō hoki koe i te 5 ki te 10 meneti o te totoro pūmau, me te arotahi ki te whakangāwari i ngā uaua o ō huha, ō kōpū waewae me tō hope.
Kāore e taea te wareware i ngā whakaritenga logistics
Me whakarite katoa i mua i te wā mo te oma i te wā okiokinga tina. He mea whakaaro nui kia mau tonu he huinga taputapu hākinakina i roto i te tari, tae atu ki ngā kākahu hākinakina e manawa ana, e tere maroke ana, ngā tōkena oma motuhake me ngā hu hākinakina e tika ana mo te oma i roto i te whare. Kia mahara ki te whakarite i ngā tauera ma me ngā kākahu tāpiri. I muri i te whakakori tinana, whakamarokehia tō werawera i te wā tika, ka whakawhiti i ō kākahu kia kore ai e pāngia e te makariri.
He mea nui anō hoki te wai. I te wā mahi o te ata, he mea nui kia whakakīia anō te wai. Ka taea e koe te inu i tētahi wai iti i te 30 meneti i mua i te oma. Ki te hiahia koe ki te matewai i te wā o te oma, ka taea e koe te inu i ētahi inu iti. I muri i te oma, inuhia he nui o ngā inu electrolyte e tika ana. Heoi, he mea nui kia whakahaere i tō inu wai kia kore ai e haere pinepine ki te wharepaku i te ahiahi, ka pā pea tēnei ki tō mahi.
Me whakarerekē ngā āhuatanga motuhake
Ehara i te mea he pai ngā rā mahi katoa mō te moe me te oma. Mena kei te tino māuiui koe, kei te ngenge hoki i te mahi i te ata, i te kore moe rānei, he pai ake kia huri koe ki te whakakori tinana iti te kaha, kia okioki rānei. Ina pāngia koe e te huarere kino (pērā i te pāmahana teitei i te raumati) me te kounga hau kino rānei, me whakarerekē hoki te mahere whakakori tinana. He pai ake kia mutu te oma a ngā wāhine i ngā rā e toru i mua i tō rātou paheketanga, ka huri ki te yoga ngawari, ki te hikoi rānei.
Me whai whakaaro anō hoki ki te taiao o te tari. Mena kāore he wāhi kaukau a te kamupene, ka taea e koe te whiriwhiri i ngā mahi whakakori tinana iti ake te kaha, te horoi noa rānei ki ngā tauera mākū. Mena he poto te wā i muri i te oma, ka taea e koe te whakarite i ētahi kai hauora kua rite hei kai, pērā i ngā nati me ngā parāoa pūmua, hei whakakī tere i te kaha.
Ko te kī ki te oma i te wā tina, kei roto i te manawanui, engari kāore he take ki te akiaki i a koe ki te oma i ia rā. Whakaritea kia 2 ki te 3 ngā oma i te poutumarotanga i ia wiki. I ētahi atu wā, ka taea e koe te whakakotahi i ēnei me ētahi atu momo whakakori tinana. Mā tēnei, ka māmā ake te tohe tonu mō te wā roa. Kia mahara, ko te kaupapa o te whakakori tinana i te wā tina, he mahi kaha ake i te ahiahi, kaua e tāpiri atu ki te taumahatanga tinana. Mā te kimi i tētahi manawataki e tika ana mōu, ka taea ai te moe i te wā e oma ana te noho hei wāhanga o te oranga hauora.
Wā tuku: Akuhata-05-2025