I te mutunga pai o ngā Tākaro Hotoke o Āhia, kua tino piki ake te hauora o te motu, kua piki haere te tokomaha o te hunga e uru ana ki ngā hākinakina, engari kei te piki haere te raru e pā ana ki ngā whara hākinakina. O ngā whara hākinakina katoa, ko ngā whara uaua te mea tino kitea, ā, mā te kore e tika te whakaora ka puta anō he whara uaua.
Nā, he aha tā tātou e taea ai te ārai i te whara o te uaua, te whakaiti rānei i te mōrearea o te hokinga mai anō?
He aha i pakaru ai ngā uaua?
Mō te tikanga o te whara, e rua ngā momo matua o te whara uaua i roto i ngā whakangungu hākinakina: te whara tika me te whara ā-kore, ā, ko ngā momo noa ko te whara o te uaua, te whāwhati me te marō.
Ko ngā whara tika ka puta mai i te nuinga o te wā ina pāngia te uaua e tētahi kaha e nui ake ana i tōna manawanui i te wā e whakawhāiti ana, pērā i te marō, nā ngā kaha tika o waho, nā te kaha rawa rānei.
Ko ngā whara ā-kore, i tētahi atu ringa, ka puta mai i te totoro rawa, te takahuri, te taumaha rawa rānei o te uaua i te wā e whakakorikori ana, ka puta he haehae, he totoro rānei i roto i te kiko, i te nuinga o te wā i te wāhi e tūtaki ai te puku uaua ki te uaua. Ko ngā totoro me ngā whāwhati uaua ka taka ki roto i te wāhanga o ngā whara ā-kore.
Hei tāpiritanga, i te wā e whakakorikori ana, e hiahia ana ngā uaua ki te nui o te pūngao hei pupuri i te diastole me te whakahekenga, ā, ko te kai tonu i ngā matū pūngao ka arahi ki te tere o te pākia o te waikawa ngako, ki te uaua te tango i ngā para pākia i te wā tika, ka puta he huringa ki te taiao o te kiko uaua, ā, he ngāwari ki te whakaoho i ngā tauhohenga mumura, ka piki ake te mōrearea o te whara.
Me pēhea taku ārai i te kino o te uaua?
He maha ngā mea ka taea e koe te mahi hei ārai i ngā whara o ngā uaua, pērā i te
Te whakamahana i mua i te whakakori tinana, me te whakarite kei te tika, kei te pai hoki te āhua o ō taputapu hākinakina.
I te wā e whakakorikori tinana ana, whakarerekētia te kaha me te roa o te whakakorikori tinana kia rite ki tō āhua tinana me tō āheinga, ā, me whai i te mātāpono o te haere mārire.
I muri i tō whakangungu tinana, me totoro tōngāmimi mō te 10-15 meneti hei whakangā i ō uaua.
He whānuitia te whakamahinga o te rama whero mō te whara uaua me te whakaora i ngā hākinakina. He mea tika kia whakahuatia, hei whakamama i ngā tohu o te whara uaua me te tere ake te whakaora i te kaha hākinakina, i ngā tau tata nei, kua whānuitia te whakamahinga o te whakaora whakaahua rama whero hei rongoā i ngā whara uaua, ā, ko ngā painga o te kore-whakaeke, te kore mamae, te haumaru me te whakamarie, ā, ko te whakaora rama-whakaputa rama (LEDT) he taputapu whakaora whakaahua e whakamahia whānuitia ana i roto i ngā pokapū whakaora, i ngā pokapū rongoā hākinakina rānei.
He maha ngā rangahau haumanu whai mana kua whakamātauhia ina whakamāramahia ki te rama whero, ka piki ake te tere tipu o ngā pūtau uaua me ngā pūtau uaua mā te 5 ngā wā, ā, ka taea te whakanui ake i te hanga ATP me te whakateretere i te tukanga pākia o ngā pūtau, ka whakateretere i te tango i ngā para pākia me te whakatairanga i te whakatikatika me te whakaora uaua. I tēnei wā, he maha atu ngā rangahau kua kitea ka taea e te maimoatanga whakamārama rama whero te whakaiti i te ahotea waikura i te wā e whakaora ana i te uaua, ka whakaora i te mamae me te uaua, ka whakatairanga i te mimiti o te pupuhi, ka whakaiti i te hanganga o te kiriuhi me te aukati i ngā raruraru ki tētahi taumata.
Ko te whare hauora o MERICAN e ahu mai ana i te rongoā rama whero e whakakotahi ana i ngā momo roangaru motuhake hei whakaputa i tētahi pānga koiora ki te tinana katoa. Ka āwhina tēnei pānga ki te whakatairanga i te rere o te toto, te tere ake te tango i ngā para pākia pērā i te waikawa lactic me te whakahaere pai i te tukanga mumura, te mahi ārai-mumura, te whakamamae mamae me te whakaiti i te pupuhi o te uaua, ā, ka whakaora i te mamae me te ngenge o te uaua me ētahi atu tohu e pā ana, ā, ka pupuri i te mahi noa o te uaua me te whakatairanga i te whakatikatika uaua.
I taua wā anō, ka taea e ia te whakarerekē i ngā tohutao me ngā horopeta pūngao mārama rerekē e ai ki ngā hiahia rongoā rerekē a te kaiwhakamahi, ka waihanga i tētahi kaupapa whakaora hākinakina whaiaro, kanorau hoki.
He hononga tata te hauora o ngā uaua ki te kounga o te oranga me te pārekareka ki ngā hākinakina, nō reira, kāore e taea te wareware i te whakamamae i te mamae o ngā uaua me te whakaiti i te tūponotanga o te whara. Kia kaha ō tātou uaua katoa, kia koa hoki ki te harikoa o te hākinakina!