Mō te hunga e pāngia ana e te mamae tuara mau tonu, e hokihoki mai ana rānei, he mea nui te whakahaere i te mamae mō te wā roa. Ahakoa he whakaora poto pea ngā rongoā, he maha ngā tāngata e rapu ana i ngā kōwhiringa ngāwari, pumau hoki.Te rongoā rama wherokei te piki haere te tūhuratanga hei taputapu tautoko mō te wā roa.
Te Whakaora i te Marama Whero me te Mamae Tuara Mau tonu
He maha ngā wā ka hono te mamae tuara mau tonu ki:
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Te mumura tonu
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Te whakaora ngoikore o te kiko
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Te kore taurite me te taumahatanga o te uaua
Tērā pea ka āwhina te rongoā rama whero mā te tautoko i te whakatikatika pūtau me te whakapai ake i te tohanga toto i roto i te wā.
Te Tautoko i te Nekeneke me te Kounga o te Oranga
Mā te whakamahi tonu, ka taea e te rongoā rama whero te:
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Whakaitihia ngā putanga mai o te mamae
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Whakapai ake i te nekenekehanga o ia rā
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Tautokohia te whai wāhi ki ngā mahi whakakori tinana māmā me te totoro tinana
Ko te nekehanga pai ake ka hua ake i ngā hua pai ake mō te hauora o te tuara mō te wā roa.
Te Whakakotahi i te Whakaora Marama Whero me Ētahi Atu Huarahi
Ka tino whai hua te rongoā rama whero ina honoa ki:
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Ngā mahi totoro me te whakapakari
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Te rongoā tinana, te mirimiri rānei
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Te ergonomics me te tū tika
He tautoko—ehara i te whakakapi—i ēnei rautaki matua.
Haumaru me te Tūturutanga
Ko te tikanga, he maha ngā wā e taunakihia ana kia whakamahia auau, kia taurite hoki. Mēnā ka nui rawa te whakamahinga, kāore e pai ake ngā hua, ā, ka tohutohuhia kia ārahihia koe e te tohunga mō te mamae nui, mamae kore whakamārama rānei.
Whakamutunga
Mā te rongoā rama whero ka taea te tautoko i te whakahaere mamae tuara mō te wā roa, mā te arotahi ki te whakaora me te whakamarie, kaua ki ngā rongoā tere, ka āwhina pea i te tangata kia mau tonu te oranga hihiko me te whakahaere mamae.