He ankylosing spondylitis (AS) tōu? Mena koinā, e mōhio ana pea koe ki te uaua o te mahi i ngā mea tino taketake, mai i te ara ake i te moenga i te ata ki te kakahu, te piko ki te tiki i tētahi mea i runga i te papa, me te tahuri i tō mahunga. Ko te noho me te mamae o tō tuara, o tō hope, me ētahi atu hononga, me te pakari o te ata, he wero nui pea. Engari kaua e manukanuka. I tēnei rā, ka kōrero tātou mō ētahi tikanga hauora māmā hei āwhina i a koe ki te whakahaere i tō oranga o ia rā, ki te whakahaere i tō mamae, me te pupuri i te ngāwari o ngā hononga.
He mea nui te whakakori tinana!
Ina mamae tō tinana, ā, he pakari ō hononga, tērā pea kāore koe e hiahia ki te whakakorikori tinana. He mea noa tēnā. Engari i mōhio koe ko te whakakorikori tinana tētahi o ngā rongoā pai rawa atu mō te tangata e pāngia ana e te Ankylosing Spondylitis (AS). Ehara i te mea ka whakaiti noa te whakakorikori tinana i te pakari o ngā hononga, engari ka whakapai ake hoki i tō tū me tō ngāwari.
Whakaarohia, ina ara ake koe i te moenga i te ata, ka mārō tō tuara me te mea kua haehaea. Engari ina mahi koe i ētahi mahi totoro iti, ka memeha haere taua mārō. Pērā anō hoki.
He aha te momo whakakori tinana e pai ana?
- Ngā mahi whakakori tinana: Mā ngā mahi whakakori tinana pēnei i te kaukau, te yoga, me te Pilates ka āwhina i te totoro o tō tuara, te whakapakari i ō hononga, me te whakaiti i te mamae. He huarahi pai te kaukau hei whakakori tinana me te kore e pēhi i tō tuaiwi.
- Te manawa: He mea nui anō hoki te whakakori tinana hei whakanui ake i te tere o te manawa, hei whakaiti hoki i te poto o te manawa. Kei roto i tēnei ko ngā mahi pēnei i te hikoi tere, te oma tere, me te eke pahikara. Ehara i te mea ka whakaiti noa i te mamae, engari ka whakapai ake hoki i tō manawa, tō manawanui, me te oranga hinengaro.
Kia maumahara, kia whai kia whakakorikori tinana koe i ngā rā e 3 ki te 5 i te wiki mō te 75 ki te 150 meneti. Mēnā kei te raru koe ki te tīmata tonu, kōrero ki tō tākuta, ki tō kaiwhakaora tinana rānei, kia whakawhanakehia he mahere whakakorikori tinana e tika ana māu.
Kia Mataara i tō Tūranga
Ko te mea nui ka pā ki te AS ko te piko whakamua o te tuaiwi i roto i te wā. Ko te huarahi pai ki te ārai i tēnei ko te ngana ki te pupuri i tō tuaiwi kia tika tonu i ngā wā katoa. Kia maumahara ki tēnei i a koe e noho ana, e tū ana, e hikoi ana. Mā tēnei ka whakaitihia te pēhanga ki runga i te tuaiwi me ngā hononga, ka ārai i te ngenge o te uaua me ngā whara.
Ngā mea ngāwari ka taea e koe te mahi i te roanga o te rā
- Te whakangungu pakihiwi:Hiki ake ō pakihiwi ki ō taringa, hurihia whakamuri, ka tuku ki raro. Me mahi tēnei e 5-10 ngā wā i te rā. Mā tēnei ka āwhina i te whakaiti i te pakari o ō pakihiwi me te tuara o runga.
- Te whakakorikori kauae: Noho ki runga i te tūru, whakatakotoria ō waewae ki runga i te papa, ka whakatata mai tō kauae ki tō uma. Puritia mō ētahi hēkona, ka okioki. Me mahi i tēnei kia 10 ngā wā i te rā.
- Tūnga moe: Kaua e whakamahi i ngā urunga tino teitei ina moe. Ki te taea, whakamahia he urunga tino angiangi, kaua hoki e moe me te kore urunga. Ka raru pea te kaki i te urunga teitei, ā, ka kino ake ngā tohu o te AS.
Ka taea e te kai te hanga i tētahi rerekētanga nui
Kāore he kai "makutu" motuhake mō te AS. Heoi, ka taea e ētahi kai te āwhina i te whakahaere i te mumura i roto i te tinana, arā, te mumura o roto e puta ai te pupuhi me te mamae.
| Ngā Kai Pai | Ngā Kai hei Whakawhāiti |
|---|---|
| Ngā hua me ngā huawhenua (ina koa ko ngā mea pouri) | Ngā kai me ngā inu huka (ngā inu ngawari, ngā keke) |
| Ika (he nui ngā omega-3, pērā i te hāmana, te makarera, me te sardine) | Ngā kai tukatuka (sōsisi, mītiporo) |
| Ngā nati me ngā purapura (Nōnati, Āmona) | Mīti whero (pī, poaka) |
| Ngā hinu whai hua pērā i te hinu oriwa | Waipiro |
Ki te kī ngāwari, mā te whai i te kai Mediterranean ka āwhina i a koe ki te whakatutuki i ngā hua pai. Ki te kore koe e tino mōhio mō tō kai, kōrero ki tō tākuta, ā, tirohia he tohunga kai mēnā e tika ana.
Ētahi atu tikanga nui
Ngā huaora me ngā tāpiringa kai
He iti pea te taumata o te huaora D mō te nuinga o te hunga whai AS. He mea nui te huaora D mō te tinana ki te mimiti i te konupūmā, he mea nui mō te hauora o te wheua. Ahakoa ka whiwhi koe i te huaora D mai i te rā, i ngā hua manu, me ngā kai miraka, kāore pea e ranea. Nō reira, pātai atu ki tō tākuta mēnā me kai koe i ngā huaora D me ngā tāpiringa konupūmā.
Pō mārie.
Ka uaua pea te moe pai i te mamae o te tuara. Engari ka taea e te kore moe te whakanui ake i te pāwera ki te mamae. Whakamātauria ēnei tohutohu hei āwhina i a koe kia pai ake te moe:
- Kati te inu i ngā mea pēnei i te kawhe me te tī i te mutunga o te rā.
- Kati te titiro ki tō waea me tō pouaka whakaata i te iti rawa i te haora i mua i te moenga.
- Whakakorikori tinana i ia wā, i ia wā.
Ki te kore tonu e taea e koe te moe i muri i te mahi i ēnei mea, kōrerotia atu ki tō tākuta.
Te whakahaere i te ahotea
Ka taea e te noho me te mate pūmau e pā ana ki ngā nekehanga o tō tinana te tino hoha ki te hinengaro. Koia te mea nui kia tiakina tō tinana me tō hinengaro. Mahia tetahi mea e pai ana ki a koe hei whakaiti i te ahotea. Tērā pea he noho tahi me te whānau, me ngā hoa rānei. Tērā pea he mahi whakangahau e pai ana ki a koe, he pānui pukapuka, he whakarongo waiata rānei. Ka taea hoki e ngā mahi pēnei i te yoga me te whakaaroaro te āwhina i te whakamarie i tō hinengaro.
Ki te mea he kai paipa koe, kati i tēnei rā.
Ki te mea he kaipaipa koe, ko tētahi o ngā mea pai rawa atu ka taea e koe te mahi hei whakahaere i tō AS ko te whakamutu. Mā te whakamutu kaipaipa ka pai ake te mahi a tō maimoatanga, ka whakaiti hoki i te kino o ō hononga. He uaua te whakamutu i te wā kotahi, engari he maha ngā huarahi hei āwhina. Kōrero ki tō tākuta, ka tono āwhina.
Karere Tangohia ki te Kāinga
- He mea nui te whakakori tinana ina noho tahi me te Ankylosing Spondylitis (AS). Whakakori tinana i ia rā hei whakaiti i te mamae me te kōpiko.
- Kia tūpato tonu ki tō tū . Ngāna kia tika tō tuara i a koe e noho ana, e tū ana, e moe ana hoki.
- Whakaitihia te huka, ngā kai tukatuka, me te mīti whero hei whakaiti i te mumura o te tinana.
- Ka taea e te ahotea te whakararu i ngā tohu. Kimihia ngā huarahi hei pupuri i tō hinengaro kia marino.
- Ki te kaipaipa koe, ka nui te pānga o te whakamutu i te kaipaipa ki tō maimoatanga me tō hauora whānui.
- Me kōrero tonu ki tō tākuta i mua i te tīmatanga o tētahi mea, ahakoa he huaora, he korikori tinana hou, he kai kai rānei.
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