Nā ʻōlelo aʻo wikiwiki
- E hele wāwae no 10 minuke ma kahi o ke kiʻi i ke kope.
- E komo i ka mālamalama o ka lā e hoʻomaka hou ai i kou ala.
- E inu i kahi kīʻaha wai piha ma mua o kou hoʻopiʻi i ka iho.
Ma waena o ke awakea, hiki mai ia me he uaki lā. Lilo kou mau lihilihi maka i mea kaumaha, palupalu kou kālele, a hiki i ka pale i mua ou ke noho me he ʻōlelo ʻē aʻe lā. Kiʻi ʻoe i ka kapakahe a kō, hoʻomau ʻoe a hala, a ʻike ʻoe i kahi naʻau hewa pohihihi no ia. E ʻolu ʻolu i ka iho ʻana o ke awakea, a ʻo ka mea mua e kūpono ke ʻike, ʻaʻole ia kou hewa.
Maʻa loa kēia iho a ua loaʻa i nā ʻepekema hiamoe kekahi inoa nona: ka iho ma hope o ka ʻaina awakea. A ʻoiai e hāʻawi pinepine ʻia ka hewa i ka ʻaina kaumaha, he hapa wale nō ia o ka moʻolelo.
He aha maoli ka mea e hana nei
Holo kou kino ma kekahi uaki loko, kou uaki circadian, e hoʻomalu ana i ka manawa āu e ʻike ai i ka ala a me ka hiamoe ma ka lā holoʻokoʻa. He ʻelua wahi haʻahaʻa kūlohelohe o ia uaki. ʻO kekahi ka mea maopopo i ke waena pō. ʻO kekahi, he iho liʻiliʻi aʻe ma ke awakea mua, ma waena pinepine o ka hoʻokahi a me ke kolu. Mālie aʻe nā hōʻailona e mālama ala ai iā ʻoe no kekahi manawa, a ʻike ʻoe iā ia. Hana kēia inā i ʻai ʻoe i ka ʻaina awakea a inā ʻaʻole.
Hiki i ka ʻaina awakea ke hoʻohohonu iā ia, akā. Noi kahi ʻaina nui, kaumaha, a piha i ke kalapohaikūleko i kou kino e hana maoli i ka hoʻomoni, a hiki i ka piʻi a hāʻule koke o ke kō koko ma hope ke waiho iā ʻoe me ka huki. No laila ʻo ka iho, he hapa nui ia o kou uaki, me ka ʻaina awakea e hoʻopiʻi i ka leo i kekahi manawa. ʻO ka hiamoe ʻino o ka pō ma mua, ka maloʻo, a me ka kakahiaka lōʻihi o ka hana noʻonoʻo paʻakikī, e pā ikaika aku ai ia.
Hoʻololi ka ʻike i kēia i ke ʻano e mālama ai ʻoe iā ia. ʻAʻole ʻoe i haki, a ʻaʻole pono iā ʻoe nā mea hoʻāla hou aʻe. Pono iā ʻoe kekahi mau neʻe liʻiliʻi e huki hou i kou ala me ka ʻole ka wāwahi ʻana i kou ahiahi.
ʻO ka mea e kōkua maoli ai
Eia ka hapa ʻolu ʻolu: he maʻalahi, he manuahi, a he kekahi mau minuke wale nō nā mea e hana ai.
- E kū i luna a neʻe. ʻO kahi hele wāwae pōkole, ʻumi minuke nō, kekahi o nā hoʻomaka hou hilinaʻi loa. Ua loaʻa i ka noiʻi e hiki i kahi hele wāwae pōkole ke hoʻʻoi i ka noʻonoʻo ʻaneʻane like me kahi moe pōkole. Hoʻāla ka neʻe i kou kino a wāwahi i ka mālie e ʻae ai i ka hiamoe e noho.
- E komo i ka mālamalama nui. He hōʻailona ikaika ka mālamalama i kou uaki kino. Hōʻike nā noiʻi e hiki i ka loaʻa ʻana o ka mālamalama nui, ʻolu ʻolu ka lā, i ke awakea mua ke hoʻopalupalu i ka hopena o ka iho ma luna o ke ʻano a me ke kālele. E hele i waho inā hiki. Inā ʻaʻole hiki, e noho ma ka pukaaniani ʻālohilohi loa iā ʻoe.
- E inu i wai. Puka ka maloʻo māmā ma ke ʻano he luhi a pohina ma mua o kou ʻike i ka makewai. He hoʻoponopono manakā a maikaʻi ke kīʻaha wai lōʻihi a lele mau ka poʻe.
- E noʻonoʻo hou i ka ʻaina awakea, mālie. E waiho pinepine ana kahi ʻaina awakea māmā aʻe me kekahi protein, fiber, a me nā lau ʻai iā ʻoe me ka kūpaʻa aʻe ma mua o kahi kaumaha a piha i ke kalapohaikūleko maʻemaʻe ʻole. ʻAʻole pono ʻoe e ʻai i ka ʻai kaumaha. E ʻike wale inā hoʻopalahalaha hilinaʻi kekahi mau ʻaina awakea iā ʻoe.
Hiki iā ʻoe ke hoʻopili i kekahi mau o kēia. Pā kahi hele wāwae pōkole i waho i ka mālamalama o ka lā me kahi ʻōmole wai i ʻekolu o lākou i ka manawa hoʻokahi, i loko o ʻole he ʻumikūmālima minuke.
No ka kapakahe a me nā moe pōkole
ʻAʻole he ʻenemi kekahi, akā he hopu ko lāua ʻelua. Kōkua maoli ka kapakahe i ka ala, akā inu iā ia lōʻihi loa a hiki iā ia ke hoʻopō ʻino mālie i kou hiamoe o ia pō, no ka mea noho ia i loko o kou ʻōnaehana no nā hola. Hoʻolilo kēlā hiamoe ʻino i ka iho o ka lā aʻe i mea ʻino aʻe. Inā kiʻi ʻoe i ke kope, e hoʻāʻo e mālama iā ia i ka manawa mua aʻe o ke awakea.
Hiki i kahi moe pōkole ke kupaianaha inā ʻae kou lā. E mālama iā ia i mea pōkole, ma kahi o 20 minuke, a mua lawa o ke awakea i ʻole ia e kahe i kou pō. Hiki i nā moe lōʻihi ke waiho iā ʻoe me ka pohina aʻe ma mua, a hiki i nā moe lohi ke hoʻopaʻakikī i ka hiamoe ma ka manawa moe.
I ka wā he ʻoi aku ma mua o kahi iho o ke awakea
He maʻamau kahi iho i wānana ʻia ma waena o ke awakea. ʻAʻole he maʻamau kahi luhi e komo a hiki i ka iwi e hahai iā ʻoe i ka lā holoʻokoʻa, i kēlā me kēia lā, a kūpono ke mālama koʻikoʻi. Inā ke hiamoe nei ʻoe i ka pō piha a ala nō naʻe me ka hoʻomaha ʻole, inā ke huki nei ka luhi i kou ʻano a i ʻole kou hiki ke hana, a i ʻole inā ua hiki mai ka luhi a hiki ʻole ke pau, e nānā me kāu kauka. Hiki i ka luhi mau ke kuhikuhi i nā mea e like me kahi maʻi hiamoe, ka hao haʻahaʻa, ka pilikia thyroid, a i ʻole ke kaumaha, hiki nā mea a pau ke hoʻōla i ka wā e kapa ʻia ai.
No ka iho maʻamau o ke awakea, akā, ʻoi aku kou mana ma mua o kona ʻike i ka manawa. I ka manawa aʻe e ʻolokaʻa ai kēlā nalu kaumaha, e kūʻē i ka huki e iho hohonu aku i kou noho. E kū i luna. E hele i kahi pukaaniani a i waho o ka puka. E inu i wai. E hāʻawi iā ia he ʻumi minuke. E hālāwai pinepine ʻoe i ke koena o kou lā ma kahi ʻano ʻoi aku ka maikaʻi ma mua o ka mea i waiho ʻia e ke kope.
Nā kumu
- Sleep Foundation, Why You Get Sleepy After Eating
- National Institutes of Health / NIH, Does Bright Light Counteract the Post-lunch Dip in Subjective States and Cognitive Performance?
- CDC, Adult Activity: An Overview