Ngaahi Uiuiʻi Fakafaifekaú
Ngaahi Maʻuʻanga Tokoni ki hono Mapuleʻi e Ngaahi Fie maʻu Fakaetuʻasino

Ngaahi Maʻuʻanga Tokoni ki hono Mapuleʻi e Ngaahi Fie maʻu Fakaetuʻasino

ʻE lava ʻe he tōtuʻa ʻo e loto mafasiá ʻo uesia ʻa e moʻuí, ʻa e malava ke mohé, mo e malava ke matuʻuaki e ʻahiʻahí. ʻOku tokoni e meʻakai fakatupu moʻui leleí mo e fakamālohisinó ke tau mapuleʻi lelei ange e loto mafasiá. Kapau ʻoku ʻi ai haʻo ngaahi palopalema fakatuʻasino, filifili ʻi he faʻa lotu ha fokotuʻu ʻe taha pe ua ʻoku ngali tonu kiate koé. He ʻikai ʻaonga ʻa e fokotuʻu kotoa pē ki he taha kotoa, ka ko e lahi ʻo e ngaahi fakakaukaú kuo pau ke akoako fakahoko ʻi ha uike ʻe ua pe tolu kae toki kamata ʻaonga. Kumi ʻi he konga “Ngaahi Tefitoʻi Moʻoni Fakalūkufua ʻo e Mapuleʻi e Loto Mafasiá” he peesi 17–22 ki ha ngaahi fokotuʻu lahi ange.

ʻĪmisi
Young men running.

A

Ko e feinga ke ngāue mālohí

  • Holoki ʻa e ngaahi ngāue lalahi pe faingataʻá ke fakakongokonga iiki. Kapau ʻoku nau ongoʻi ʻoku kei fuʻu faingataʻa, toe holoki ke iiki ange. Pea toki ngāueʻi leva. Kapau te ke tatali ke ke toki “ongoʻi fie ngāue” ka ke toki kamata, mahalo ko ha tatali ia ka fuoloa. Kamata leva, pea ʻe muiaki mai ʻa e loto fie ngāué.

  • Vahevahe lelei ho taimí. Fulifulihi e ngāue ʻokú ke faí, pea ʻoua te ke ngāue ʻo fuʻu fuoloa ʻi ha ʻekitivitī pē ʻe taha. ʻAi ke ke manatuʻi: Ko e meʻa pē ke u fai he taimi ní ko e ______.

  • Maʻu ha mohe feʻunga, meʻakai fakatupu moʻui lelei, vai, mo fakamālohisino ke maʻu e ivi ʻokú ke fie maʻú.

  • Kumi mo tali lelei e poupoú, ngaahi fokotuʻu, mo e fakalotolahi ʻa e niʻihi kehé. Poupouʻi mo fakalotolahiʻi ʻa e niʻihi kehé foki.

  • Fakahaaʻi e houngaʻiá. ʻOua naʻa ngata pē hoʻo houngaʻiá ʻi ho ngaahi tāpuakí ka ʻi ho ngaahi faingataʻaʻiá mo e mamahí mo e meʻa te ke lava ʻo ako mei aí. ʻE fakaava ʻe he meʻá ni ʻa e matapā ke tāpuekina ai mo tokoniʻi koe ʻe he ʻEikí.

E

Moʻui Lelei mo Longomoʻui Maʻu Pē

  • Ako mo fakaʻaongaʻi ʻa e Tokāteline mo e Ngaahi Fuakava 89.

  • Kole ke fai ha faingāue.

  • Muimui ʻi he Fakahinohino ki he Moʻui Lelei ʻa e Faifekaú ke fakamālohia e maluʻi ho sinó. Mohe taimi totonu. Inu ha ipuvai maʻa ʻe 6–12 he ʻaho kotoa, ʻo fakatatau mo e ʻeá. Tuku kehe he taimi ʻaukaí, ʻoua ʻe liʻaki ha houa kai, tautautefito ki he houa kai pongipongí. Fakaʻehiʻehi mei he suká. Folo ha foʻi ʻakau vaitamini he ʻaho kotoa pē. Kai ha polotiini ʻi he ʻaho kotoa pē (hangē ko ʻení, natí, tofú, pīní, huʻakaú, iōkatí (yogurt), sīsí, fuaʻi moá, iká, moá, kakanoʻi manú). Fanofano maʻu pē ho nimá pe ngāue ʻaki ha meʻa fanofano (hand sanitizer), tautautefito kapau ʻoku puke ho hoá. ʻOua ʻe tuku takai holo ʻa e meʻakai ʻoku totonu ke tuku ʻaisí—kapau ʻokú ke veiveiua, pea laku.

  • Fakamālohisino maʻu pē. ʻOku fakamālohia ʻe he fakamālohisino miniti ʻe tolungofulu he ʻaho kotoa peé ʻa e maluʻi ho sinó, fakatupulaki ho iví, mo mapuleʻi ho lotó. Kapau te ke lue lalo pe heka pasikala he ʻahó kotoa, fai ha meʻa kehe ʻi hoʻo fakamālohisinó. (Vakai, Malangaʻaki ʻEku Ongoongoleleí, viii.)

  • Vala ki he anga ʻo e ʻeá. Kapau ʻoku mātuʻaki fuʻu vela pe ʻafu, vahevahe hoʻomo ngaahi ʻekitivitī fakafaifekaú ke mo lava ʻo fakamoleki ha miniti ʻe 30–60 ʻi he malumalú pe ʻi ha feituʻu ʻoku fakamokomoko. Tukuange ha vai mokomoko ʻi ho fasiʻa nimá pe kiá ke ke mokomoko, pea ʻai ha maluʻi mei he laʻaá pe vala manifinifi. Kapau ʻoku momoko, tui ha vala lō ua, kofunima, mo ha tatā (ʻoku mole konga lahi taha ʻo e māfana e sinó ʻi he ʻulú). Ko hono fakalūkufuá, muimui he fakahinohino ʻoku maʻu mei hoʻo palesiteni fakamisioná fekauʻaki mo e ʻea e feituʻu ʻokú ke ngāue aí.

  • Tauhi homo fale nofoʻangá ke maʻa mo ʻikai efua. ʻOku mātuʻaki mahuʻinga ʻeni kapau ʻokú ke faʻa tale pe fofonu. Fō maʻu pē e ʻū tauvelí mo e tupenu kafú ke fakasiʻisiʻi ʻa e ngaahi meʻa fakatupu puké. ʻE langaki homo laumālié ʻe he fale nofoʻanga maʻá.

F

Mapuleʻi e Langa ʻUlú, Langa Keté, pe Felāngaaki e Uouá

  • Akoako fakahoko e mālōlō fakaesinó. ʻE ala tokoni ʻeni ke holoki e ngaahi fakaʻilonga fakaesinó, hangē ko e langa ʻulú, langa keté, fakalelé, langa tuʻá, langa e ngaahi hokotanga huí, lelea e lotó, faingataʻa ke fakatau e mānavá, pe ongoʻi tailiilí. Akoʻi ho sinó ke mālōlō, akoako fakahoko e fakamālohisino fakahokohoko ʻo e mālōloó (peesi 19) pe fakamālohisino mānavá (peesi 18) he ʻaho kotoa pē ʻi ha uike ʻe tolu. ʻIkai ngata aí, ko e taimi ʻokú ke maʻu ai e ngaahi fakaʻilonga pe ongoʻi tōtuʻa e loto mafasiá, fakaʻaongaʻi e ngaahi taukei ko ʻení ke holoki ʻaki e taʻemanongá mo ongoʻi nonga ange.

  • Vahevahe hoʻomo ngāué ke fakakongokonga iiki, pea fakahoko taha taha ʻa e ngāué. ʻAi ke ke manatuʻi ʻi he sitepú takitaha, “Ko e meʻa pē ke u fai he taimi ní ko e ______.” Hangē ko ʻení, “Ko e meʻa pē ke u fai he taimi ní ko e telefoni ki he taki faifekau fakauōtí” pe “Ko e meʻa pē ke u fai he taimi ní ko e tui hoku valá ki he ʻahó ni.”

  • Tauhi ha lekooti ʻi ha uike ʻe taha. ʻE tokoni ʻeni ke ke fakatokangaʻi e taimi ʻoku hoko ai e ngaahi fakaʻilonga fakaesinó kiate koé (vakai, sīpinga ʻi ʻolungá). Fakatokangaʻi e ngaahi sīpingá. Hangē ko ʻení, mahalo te ke fakatokangaʻi ʻoku meimei ke ke ongoʻi puke:

    • ʻI ha ngaahi tūkunga ʻe niʻihi (hangē ko e ʻaho Sāpaté, ʻi he taimi ʻokú ke feohi ai mo e kau takí, pe ko e taimi ʻoku fuoloa ai hoʻo taʻe-kaí).

    • Taimi ʻokú ke fakakaukau ai ʻi ha faʻahinga founga (hangē ko e taimi ʻokú ke fakakaukau ai ki he fehikitakí pe fakakaukau naʻe tonu ke lelei ange haʻo fai ha meʻá).

    • Taimi ʻokú ke maʻu ai ha faʻahinga ongo (hangē ko e loto moʻua ke fai ha telefoni pe ʻita ʻoku ʻikai ke ke fie talanoa kau ki ai).

    Vakaiʻi pe ʻoku ʻi ai ha founga ke liliu ai e tūkungá (hangē ko haʻo toʻotoʻo ha kiʻi meʻakai fakatupu moʻui lelei), liliu hoʻo fakakaukaú (vakai, “Liliu ʻo e Fakakaukau Halá” mei he peesi 21), pe fakafiemālieʻi ho lotó (vakai, “Ko Hono Tali Lelei e Loto Mafasiá” he peesi 17). Maʻu ha ngaahi fokotuʻu lahi ange ʻi he “Ngaahi Maʻuʻanga Tokoni ki hono Mapuleʻi e Ngaahi Fie maʻu Fakaelotó” ʻi he peesi 29–34.

  • Kumi ha tokoni fakafaitoʻo. Kapau ʻoku kei hoko atu pē e ngaahi fakaʻilongá pe ʻokú ke lavea, talanoa mo hoʻo palesiteni fakamisioná ke maʻu ha tokoni fakafaitoʻo.

  • Fakangaloʻi koe. Kapau ʻokú ke fakatokangaʻi ha ngaahi fakakaukau hangē ko e “Te u fakangaloʻi e meʻa ʻokú ke lea ʻakí” pe “ʻOku ou fakamaaʻi pē au,” fakamanatu kiate koe ʻoku fehalaaki ʻa e taha kotoa, pea ʻoku fili ʻa e ʻEikí ke fou ʻene ngāué ʻi he vaivaí mo e loto fakatōkilalo (vakai, T&F 1:24–28).

H

Mohé, ʻAlu ʻo Mohe he Taimi Totonú

  • Fakamokomoko hifo mo mālōlō he lolotonga ʻo e houa fakaʻosi ʻo e ʻahó. Tohi ʻi ha tohinoa, kiʻi kai maʻamaʻa hangē ko e huʻakaú pe fuaʻi ʻakau, fanongo ki ha fasi ʻoku taau, talanoa mo ho hoá, pe ako fakahoko e ngaahi taukei ki he mālōloó. Kapau ʻoku faʻa ʻi ai ha ngāue ke ke fai he lolotonga e houa ko ʻení, ʻai haʻo uasi fika ua ke tatangi pea seti ia ke tatangi he miniti ʻe 30 kimuʻa peá ke ʻalu ʻo mohé. Ko e taimi ʻe tatangi aí, taʻofi e ngāué. Kamata ke ke mālōlō mo teuteu ke mohe.

  • ʻOua te ke mohe taimi nounou kapau ʻoku faingataʻa ke ke mohe. Ka ke fai ia te ne fakatupu ke ʻoua te ke helaʻia feʻunga ke mohe he poʻulí. ʻAlu ʻo mohe taimi totonu. Kapau te ke kiʻi mohe taimi nounou, ʻoua naʻá ke mohe ʻo fuoloa ange he miniti ʻe 20.

  • Muimui ʻi he founga tatau he pō kotoa pē. ʻE akoʻi ʻe he meʻá ni ho sinó kuo taimi ke mohe. Hangē ko ʻení, ngāue ʻaki ʻa e fakamālohisino fakahokohoko ʻo e mālōloó ʻi he peesi 19. Mahalo naʻa ʻaonga ke ʻoua naʻá ke fai ha meʻa ʻi ho mohengá (hangē ko e lautohí pe kaí) tuku kehe pē mohé.

  • Hiki ha lisi ʻo e meʻa ʻokú ne ʻai ke ke kei ʻaá. Pea tuku ia ki he tafaʻakí, kae fakamālōlooʻi ho ʻatamaí ke ʻoua naʻa ngalo ʻiate koe ha meʻa ʻoku mahuʻinga. ʻAi ke ke manatuʻi te ke ngāueʻi ha ngaahi palani pau ʻi he pongipongí. Tukutaha hoʻo ngaahi lotu he poʻulí ki he fakahoungaʻi mo e lipooti ʻo e meʻa naʻá ke ako he ʻaho ko iá.

  • Fakamāmāfana pe fakamokomoko. ʻOku faingataʻa ange ke mohe kapau ʻokú ke ʻafuʻia pe fuʻu mokosia. Kaukau mokomoko pe ʻomi hao sipi kafu ʻe taha.

  • Fakaʻehiʻehi mei he meʻa melié pe fakamālohisino ʻi ha houa ʻe taha ki muʻa he taimi mohé.

  • ʻOua te ke hohaʻa ʻi he ʻikai ke ke mohé. Kapau te ke fakamolū ho uouá mo e fakakaukaú, te ke kei mālōlō pē neongo ʻoku ʻikai ke ke mohe.

  • Fakapuliki ʻa e māmá ki he lahi taha ʻe lavá, pea taʻofi e longoaʻá ʻaki hano fakamoʻui ha ī pe tui ha meʻa ke tāpuniʻi ho telingá. Naʻa mo ha kiʻi maama pe longoaʻa ʻokú ne ʻai ke kei ʻā pē ha kakai ʻe niʻihi.

I

Ko e ʻĀ he Taimi Totonú

  • ʻUluakí, ʻalu ʻo mohe taimi totonu. Kapau ʻoku ʻikai ke ke maʻu ha mohe feʻunga, ʻalu ʻo mohe ʻi ha miniti ʻe 30 kimuʻa. (Vakai, Malangaʻaki ʻEku Ongoongoleleí, viii.)

  • Fakamālohisino maʻu pē. Hili ha uike ʻe tolu pe fā ʻo e fakamālohisino maʻu pē he miniti ʻe 30 he ʻahó, te ke fakatokangaʻi ʻoku siʻi ange hoʻo fie maʻu ke mohé. ʻI he fakaʻau ke mālohi ange ho sinó, ʻoku lahi ange hono iví mo faingofua ange ke mālōlō. (Vakai, Malangaʻaki ʻEku Ongoongoleleí, viii.)

  • Fakaʻehiʻehi mei he meʻa melié [suká] kimuʻa he taimi mohé. ʻE tokoni hoʻo fai iá ke siʻi ange hoʻo fiemohea he pongipongí.

  • Palani fakalelei. Palani ki ha pongipongi lelei mo lavameʻa ʻi he taimi 9 efiafi ʻo e pō kotoa pē, ke ke ongoʻi fie fehangahangai mo ia. Toe vakaiʻi hoʻo palaní mo e ʻEikí ʻi he lotu. Hiki e ngaahi ueʻi pe ngaahi fakakaukau ʻoku haʻu ki ho ʻatamaí ʻi hoʻo lotú, mo mateuteu ke ngāueʻi kinautolu. ʻE lava ke ʻai ʻe he palani fakaʻahó ho ʻatamaí ke mālōlō kakato ʻi hoʻo mohé.

  • Fakapolokalamaʻi ho ʻatamaí. Tala pē kiate koe ʻi he poʻulí ʻa e taimi ʻokú ke fie ʻā hake aí.

  • ʻOmi ha uasi pea hoko ia ki ha maama. Seti ke ulo ʻi ha toe ha miniti ʻe 15–20 kimuʻa pea hoko e taimi ke ke ʻā aí. ʻOku tala ʻe he māmá ki ho ʻatamaí ke ʻā hake.

K

Ko e Kai ʻo e Meʻakai Fakatupu Moʻui Leleí

  • Maʻu ha ngaahi fakakaukau mei he kau taki ʻo e misioná. ʻEke ange ʻa e ngaahi founga feimeʻatokoni mo e meʻakai fakatupu moʻui lelei ʻi homou feituʻú.

  • Palani kimuʻa pea toki fai e fakataú. Faʻu ha palani ki ha ngaahi houa kai mo ha fanga kiʻi meʻakai fakatupu moʻui lelei kimuʻa peá ke toki fakatau e meʻakaí.

  • Kai ha ngaahi meʻakai kehekehe. Fakataumuʻa ki ha fuaʻi ʻakau pe vesitapolo kehekehe ʻe nima he ʻaho takitaha, kapau ʻoku maʻu.

  • Kai ha polotiini he ʻaho kotoa pē. ʻOku kau ʻi he meʻakai ʻoku lahi ai ʻa e polotīní ʻa e natí, tofú, huʻakaú, iōkatí, sīsí, fuaʻimoá, iká, kakanoʻi moá, mo e kakanoʻi manú.

  • Holoki ʻa e suká pea fakaʻehiʻehi mei he kēfiní. ʻOkú na fakatou fakatupu ke ʻiteʻita ʻa e kakaí mo helaʻia he taimi lahi.

  • Inu vai mo ha ngaahi inu kehe. ʻAi ke feʻunga maʻu pē vai ʻi ho sinó ʻaki haʻo inu ha ipu vai ʻe 6–12 he ʻaho, fakatatau mo e ʻeá.

  • Fakaholo māmālie ho mamafá. Kapau ʻokú ke feinga ke holo, ʻoua naʻá ke feinga ke holo ʻaki ha pāuni ʻe taha pe ua (kilokalami ʻe taha) he uike, kae inu ke lahi ʻa e vaí.

L

Ko e Loto ke Fakamālohisinó

  • Lotua ha loto holi ke fakamālohisino kapau ʻoku faingataʻa ke ke loto ʻaki. Peá ke kamata ʻaki haʻo pehē pē kiate koe ko e miniti pē ʻe nima te ke fakahoko aí. ʻOku meimei ke muiaki mai ʻa e loto ʻakí ʻi he ngāué. Ko hono ʻai ʻe tahá, ʻoku tau loto ʻaki lahi ange ʻi he ʻosi pē ʻetau kamatá.

  • ʻAi ke ke manatuʻi hono ʻaonga ʻo e fakamālohisinó. Sioloto ki hano maluʻi lelei ange koe mei he mahakí, lahi ange ʻa e iví, mapuleʻi lelei ange ʻa e loto mafasiá, loto lelei ange, mo mapuleʻi lelei ange e mamafá. Naʻa mo e kakai ʻoku ʻikai ke nau fuʻu fie fakamālohisino moʻoní, ʻoku hoko pē ki ai ʻa e ngaahi lelei ko ʻení.

  • ʻAi ia ke hoko ko ha vaʻinga. Lolotonga hoʻo fakamālohisinó, palani ha ngāue tokoni fakafiefia, fakamālohisino ki ha ngaahi fasi kuo ʻosi fakangofua, pea vahevahe e ngaahi talanoa ʻokú ke saiʻia taha ai he ngāue fakafaifekaú mo ho hoá. Tauhi ha kaati tohi kai mo fakapaleʻi koe ʻi hoʻo aʻusia hoʻo ngaahi taumuʻa fakamālohisinó ʻaki ha tuku ha taimi he ʻaho teuteú ke mo ō ki ha paʻake, falekai, pe falekoloa.

  • Kumi ha faʻahinga fakamālohisino ʻokú ke fiefia aí (pe fehiʻa siʻi taha aí). Hangē ko ʻení, mahalo te ke laka fakatonu ki ha fasi ne fakangofua, lele mo ho hoá, tāfue, faofao, pe fakamālohisino teke, fakamālohisino tangutu, pe ioka (yoga).