Kāore te whakaora rama whero (RLT) i te mea mō ngā wāhi rongoā, mō ngā pokapū oranga anake. Nā te piki haere o ngā panera whakaora rama whero i te kāinga, he tokomaha ake te hunga e whai hua ana i te whakamarie o ō rātou ake kāinga. Ahakoa kei te whakamahia e koe hei hauora kiri, hei whakamamae mamae, hei whakaora uaua rānei, he mea nui kia mōhio koe ki te whakamahi i tō taputapu me te haumaru me te whai hua.
Anei tētahi aratohu taahiraa-i-te-taahiraa hei āwhina i a koe ki te tīmata.
1. Kōwhiria he Wāhi e Tika ana
Kōwhiria he wāhi tūmataiti, he wāhi hauhautanga pai, ka taea e koe te tū, te noho rānei i mua i tō panera rama whero me te whakamarie. Me whakarite kei runga i te mata pumau te panera, me te whakarite rānei kia mau te whakairi mēnā e tika ana.
2. Pānuihia te Pukapuka Kaiwhakamahi
I mua i te tīmatanga, pānuihia te pukapuka ārahi e haere tahi mai ana me tō pūrere. Tērā pea ka rerekē ngā tauira rerekē i te kaha o te mārama, te tawhiti e taunakitia ana, me te roa o te whakamahinga.
3. Whakaritea tō kiri
Horoia te wāhi e rongoatia ana e koe—tangohia te meika, te hinu kiri, ngā kākahu rānei e ārai ana i te mārama. He pai ake te mahi a te mārama whero ki te kiri tahanga.
4. Whakatakotoria te Tawhiti
Tū atu ki te 15 ki te 45 henemita te tawhiti atu i te panera. Mō ngā maimoatanga kanohi, mō te rongoā arotahi rānei, he pai ake te tawhiti tata atu. Mō ngā wā katoa o te tinana, ka taea e koe te tū tawhiti atu.
5. Whakaritea te wā o ō wā
Tīmata ki te 10 ki te 15 meneti mō ia wā. I roto i te wā, i te wā e taunga ana tō tinana, ka taea e koe te whakanui ake ki te 20 meneti mō ia wāhi, tae atu ki te 3–5 ngā wā i te wiki. Kaua e nui rawa te wā e whakamahia ana - kāore i te pai ake i ngā wā katoa te nui ake.
6. Tiakina ō Kanohi
Ahakoa he haumaru te rongoā rama whero i te nuinga o te wā, he mea pai kia katia ō kanohi, kia mau rānei i ngā mōhiti tiaki i te mata, i te tinana rānei o runga.
7. Whakangāwari, kia Pūmau hoki
Me noho marino, me noho marino hoki i te wā o te wānanga. Ka taea e koe te whakamahi i te wā ki te whakaaroaro, ki te whakarongo waiata, ki te whakangā noa rānei. Mō ngā hua pai rawa atu, ko te auau te mea nui—me waiho hei wāhanga o tō mahinga tiaki-ā-koe ia wiki.
8. Ngā Tohutohu Tiaki i Muri i te Whakatō
Kāore he tiaki motuhake e hiahiatia ana i muri i te mahi, engari mā te pupuri i te makuku o tō kiri ka pai ake ai ngā hua.
Inu wai hei tautoko i te tukanga whakaora taiao o tō tinana.
9. Aroturuki i tō Ahunga Whakamua
Tangohia he whakaahua ia wiki, tuhia rānei ō tohumate me ō whakapainga. Ahakoa he kiri maeneene, he iti ake te mamae o te uaua, he pai ake rānei te kaha, mā te aroturuki i ngā hua ka kitea e koe ngā painga mō te wā roa.
Ngā Whakamaumahara Haumaru:
Kaua e whakamahia ki ngā patunga tuwhera, ki te mea rānei he mate tairongo koe ki te mārama.
Mena kei te hapu koe, kei te pāngia rānei koe e ngā āwangawanga hauora, me toro atu ki tētahi kaiwhakarato hauora.
Kaua e titiro tika ki te māramatanga.
Ngā Whakaaro Whakamutunga
He māmā, he haumaru, he whai hua hoki te whakamahi i tētahi panera whakaora rama whero i te kāinga me te huarahi tika. Mā te whai i tēnei aratohu, ka taea e koe te whiwhi i ngā painga oranga ngaio me te kore e wehe atu i tō kāinga. Me waiho te whakaora rama whero hei wāhanga o tō tikanga oranga o ia rā, ā, hoatu ki tō tinana te tautoko whakaora e tika ana.