Mena kei a koe te ankylosing spondylitis, e mōhio ana koe ki te uaua o te mahi i ngā mahi o ia rā. Ina koa ka kaha rawa ō tohu, ahakoa ngā mahi māmā pēnei i te kakahu, te hiki taumaha, te whakatika mai i te tūru, te hiki i tō mahunga, me te huri mai i tetahi taha ki tetahi taha, ka uaua pea. Engari he maha ngā tikanga māmā, engari he mea nui rawa atu ka taea e koe te whakauru ki roto i tō oranga o ia rā hei āwhina i te pupuri i te whānuitanga o te nekehanga o ō hononga me tō tuaiwi, me te whakahaere i tēnei mate. I tēnei rā, ka kōrero tātou mō ēnei tikanga ka taea te āwhina i tō oranga kia māmā ake.
Ko te whakakori tinana te mea tino nui!
Ehara i te mea ngāwari te whakakorikori tinana ina pakari, ina mamae hoki tō tinana. Engari he nui te pānga o te whakakorikori tinana ki tō hauora whānui. Ehara i te mea ka āwhina noa i te whakaiti i te pakari o te tinana, engari ka taea hoki te whakapai ake i tō tū me tō ngāwari .
Ki te kī ngāwari, whakaarohia mā tēnei mate ka honoa tō tuaiwi, ā, kāore e taea te piko. Nō reira, me mahi tātou ki te ārai i tēnā. Ko te tikanga me mahi i ngā mahi whakakori tinana hei whakatika, hei whakaroa hoki i tō tuaiwi i te mea e taea ana.
- Ka taea e ngā mahi whakakori tinana iti-te-ātete pērā i te kaukau, te yoga, me te Pilates te āwhina i te totoro i tō tuara me te whakamamae i te mamae.
- Kaua hoki e wareware ki te mahi i ngā mahi whakakori ngākau iti-kaha hei whakapiki ake i te tere o tō ngakau, pērā i te hikoi tere, te eke pahikara rānei. Ehara i te mea ka whakaiti noa i te mamae, engari ka whakapai ake hoki i tō manawa, tō manawanui, tae atu ki tō taumata hinengaro.
Kia 75 ki te 150 meneti te roa o te whakakori tinana i te wiki, e toru ki te rima rā i te wiki. Mēnā kāore koe i te tino mōhio ki hea ka tīmata ai, kōrero ki tō tākuta, ki tō kaiwhakaora tinana rānei, kia whakawhanakehia he kaupapa whakakori tinana e tika ana māu.
Kia tūpato tonu ki tō tū.
Mā te āta ngana ki te pupuri i tō tuaiwi kia tika, ka taea e koe te pupuri i ō wheua me ō hononga kia tika te tūnga, ā, ka whakaiti i te taumahatanga koretake ki tō tuara. Ka whakapai ake hoki tēnei tikanga i tō whānuitanga o te nekehanga, ka whakaiti i te tūponotanga o te ngenge uaua me te whara. Mā ēnei tikanga ngāwari puta noa i te rā ka āwhina i a koe ki te pupuri i te tū tika i roto i te wā.
Ko te raru matua o tēnei mate ko te tū piko. Nō reira me ngana tātou ki te ārai i tēnei i te roanga o te rā, arā, kia tika tonu te tuaiwi.
Whakamātauria ēnei mahi whakakori tinana e whai ake nei kia maha ngā wā i te rā.
| Ngā mahi ngāwari hei whakatika i te tū | Me pēhea te mahi |
|---|---|
| Te hurihanga o te pakihiwi | Hiki ake ō pakihiwi kia tata ki ō taringa. Kātahi ka hurihia whakamuri, ka āta whakaheke iho. Me mahi tēnei e 5-10 ngā wā i te rā. |
| Tāki Kauwae | Noho ki runga i tētahi tūru, whakatakotoria ō waewae ki runga i te papa. Āta pikohia tō kauae ki tō uma, pupuri mō ētahi hēkona, kātahi ka hoki ki te tūnga noa. Me mahi tēnei kia 10 ngā wā i te rā. |
| Tū tika ana | Tū tika tō tuara. Whakaarohia kei te kumea he taura ki runga ake i tō mahunga, me te pēhi anō hoki i ō waewae ki te whenua. Tū teitei pēnei. |
Ka āwhina anō hoki te āhua o tō moe kia tika tonu tō tū. Whakamahia he urunga angiangi rawa, he pai ake rānei, moe kore urunga. Ki te moe te tangata whai urunga matotoru, ka raru pea tōna kaki, ka kino ake hoki ngā tohu.
Whakaarohia ngā tāpiringa kai taapiri.
He iti pea te nui o te huaora D i roto i te nuinga o te hunga e pāngia ana e te ankylosing spondylitis. Engari he matūkai nui te huaora D hei āwhina i ō wheua kia ora tonu, hei āwhina hoki i te tinana ki te mimiti i te konupūmā mai i ngā kai e kainga ana e koe. Ahakoa ka nui te huaora D e whiwhi ana koe mai i te rā, i ngā hua manu, me ngā hua miraka, kāore i te rawaka i ngā wā katoa. Nō reira, pātai atu ki tō tākuta mēnā me hiahia koe ki ngā tāpiringa huaora D me te konupūmā.
Whakamātauria te moe pai.
Ka uaua pea te moe pai i te pō nā te mamae o te tuara i puta mai i tēnei mate. Ina kore koe e moe nui mō te wā roa, ka ngenge tonu koe, ā, ka piki ake tō aro ki te mamae. Whakamātauria ēnei mea hei moe pai i te pō:
- Āta karohia te inu i ngā inu kei roto te kawheine pērā i te kawhe me te tī i te mutunga o te rā.
- Kati te titiro ki ngā mata pēnei i tō waea pūkoro me tō pouaka whakaata i te iti rawa i te haora i mua i te moe.
- Whakakorikori tinana i te wā tika.
Ki te kore tonu e taea e koe te moe i te pō ahakoa ēnei mea kua mahia e koe, kōrero ki tō tākuta.
Kia tūpato ki tāu e kai ai, e inu ai hoki.
Kāore he kai motuhake mō te ankylosing spondylitis, engari ka taea e ētahi kai me ngā tauira kai te āwhina i te whawhai i te mumura i roto i tō tinana, ā, ka pā he rerekētanga nui ki tō hauora whānui.
He tauira pai ko te kai Mediterranean . E aro ana ki ngā nati, ngā pīni, ngā hua rākau, ngā huawhenua, me ngā ika, me te karo i ngā ngako kukū me ngā kai tukatuka. Ehara i te mea he pai anake tēnei kai totika mō tō hauora whānui, engari ka āwhina hoki ki te whakahaere i ngā tohu pēnei i te mamae o ngā hononga me te mumura.
Waihoki, he tokomaha te hunga e kite ana i te whakamarie mā te whakawhāiti i te mīti whero, te waipiro, ngā kai me ngā inu huka, me ngā kai tukatuka hei whakakī i tō puku . E kī ana ētahi he pai te kai iti-māngaro, engari me nui ake ngā rangahau. Ki te hiahia koe ki te whai i tētahi tauira kai hauora engari kāore koe e mōhio ki hea ka tīmata, kōrero ki tētahi tohunga kai hei āwhina i a koe ki te whakatakoto mahere.
Whakahaerehia te ahotea.
Ehara i te mea ngāwari te noho me tētahi mate pūmau e pā ana ki ngā nekehanga o tō tinana. Mēnā he mate ankylosing spondylitis tōu, he mea nui kia tiakina tō hauora tinana me tō hauora hinengaro kia pai ai tō oranga. Ahakoa kāore e taea e tātou te karo katoa i te ahotea, he mea nui kia kitea he huarahi hei whakahaere i tōna pānga ki a tātou.
He āwhina pea ngā mea pēnei i te noho tahi me tō whānau, ō hoa, ō mōkai rānei, te hikoi, te whai wāhi rānei ki tētahi mahi whakangahau e pai ana ki a koe. He maha hoki ngā taupānga me ngā ataata ipurangi hei āwhina i a koe ki te mahi i te aroātahi mā te yoga me te whakaaroaro . Mena kei te raru koe ki te whakahaere i te ahotea i a koe anō, he pai ki te rapu tohutohu mai i tētahi tohunga hauora hinengaro .
Ki te kai paipa koe, whakaritea he mahere hei whakamutu!
Ko tētahi atu take pai hei whakahaere i tō mate ko te whakamutu i te kai paipa. Mā te whakamutu i te kai paipa ka whai hua ake tō maimoatanga , ā, ka taea hoki te whakaiti i te kino ki ō hononga .
Ehara i te mea me mahi katoa i te wā kotahi. He maha ngā tikanga, ngā maimoatanga, me ngā hua kua whakamātauhia hei āwhina. Ka taea e ngā pāti nikotīni, ngā kapia, ngā lozenges rānei te āwhina i te whakaiti i tō hiahia. Ka taea hoki e tō tākuta te tohu rongoā, rehu ihu, whakapūngao rānei. Ka taea hoki e te rapu āwhina mai i tētahi kaiārahi, i tētahi rōpū tautoko rānei te āwhina i a koe kia mau tonu ki te huarahi tika. Mena kei te raru koe ki te tīmata, ki te noho tonu rānei ki te huarahi tika, kōrero ki tō tākuta mō ngā mahi pono ka taea e koe te mahi.
Karere Tangohia ki te Kāinga
- Ko tō hoa pai ko te whakakori tinana auau, ngawari hoki. Whakaritea ngā whakakori tinana e totoro ana i tō tuaiwi, e whakapiki ana hoki i te ngāwari.
- Kia tūpato ki tō tū i te roanga o te rā. Kia tika tonu tō tuara i ngā wā katoa e taea ai.
- Whakamahia he kai hei whakaiti i te mumura o te tinana. Whakaitihia te huka, te mīti whero, me ngā kai tukatuka.
- Whakaritea te moe pai me te whakahaere i te ahotea, e pā tika ana hoki ēnei ki te whakahaere i te mamae.
- Ki te kaipaipa koe, mā te whakamutu i te kaipaipa ka tino angitu ake tō maimoatanga.
- Me kōrero tonu ki tō tākuta i mua i te tango i ngā tāpiringa kai, pērā i ngā huaora me te konupūmā, i mua rānei i te hanga i ngā huringa nui ki tō kai.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero