Mena kei te whawhai koe ki te mate pukupuku ū, ā, kua roa koe e rongoatia ana, ko tō mataku nui rawa atu pea ko, "Ka hoki mai anō?" He kare ā-roto tino nui tēnei. Kāore tetahi o tātou e hiahia kia pā anō ki tēnā. I te nuinga o te wā, kāore te mate pukupuku e hoki mai anō. Engari kāore e taea te whakakore katoa i te tūponotanga. E whakaatu ana ngā rangahau mā te whakarerekē i ētahi momo noho me te tango i ngā rongoā kua tohua ka āwhina i te whakaiti i te tūponotanga o te hoki mai anō o te mate pukupuku. Nō reira, me titiro tātou ki ēhea mea.
Kaua e whakarērea te whakakori tinana.
E whakaatu ana tētahi rangahau hou, mēnā ka whakakorikori tinana koe mō te 2.5 hāora (150 meneti) i te wiki , ka tino pai ake tō hauora whānui. Ka taea hoki e ia te whakaiti i te tūponotanga o te hokinga mai o te mate pukupuku. Ko tētahi atu mea, mēnā he taumaha rawa koe , ka piki ake tō tūponotanga o te hokinga mai o te mate pukupuku. Nō reira, mā te whakakorikori tinana koe e āwhina ki te pupuri i tō taumaha hauora.
Kāore e hiahiatia kia nui te mahi whakakori tinana.
- Me mahi i ngā mahi whakakori tinana ngāwari, pērā i te hikoi tere , mō te rua hāora me te hawhe i te wiki. Mēnā he kaha ake te whakakori tinana, pērā i te oma, e 75 meneti pea i te wiki.
- He mea pai mēnā ka taea e koe te whakarite i ngā rā e rua o te wiki mō te whakangungu taumaha.
Ki te kore koe e tino kaha ana i tēnei wā, tera pea he mahi uaua tēnei. Kāore he aha. Tīmata mā te iti . Tīmata mā te torutoru meneti noa i te rā, kātahi ka whakanuia haeretia te wā.
Kia kai tātou i tētahi kai taurite, āe?
Ina kai koe i tētahi kai taurite e kī ana i ngā kai totika, kai ora, ka ora tō tinana katoa. Mā ēnei kai ka whakaratohia te pūngao e hiahiatia ana e tō tinana i a ia e hanga hou ana i muri i te maimoatanga mate pukupuku . Anei ētahi mea hei whakaaroaro māu.
| Momo kai/tikanga | He aha te mea nui? |
|---|---|
| Ngā huawhenua me ngā hua | Ngāna kia kai i te iti rawa e rima ngā kai i te rā. He nui ngā antioxidants me ngā huaora i roto i ēnei. |
| Mīti Whero | Whakawhāitihia ngā mīti whero pērā i te mīti kau, te koati, me te poaka. |
| Ika | Ngāna kia kai ika kia rua, kia toru rānei ngā wā i te wiki. He tino pai ngā waikawa ngako omega-3 i roto i te ika. |
| Ngā kai he nui te ngako me te kaora | Whakaitihia, whakamutua rānei ēnei. Ka taea e ēnei te whakanui ake i te homoni estrogen i roto i te toto. Ka whakanui ake tēnei homoni i te mōrearea o te hokinga mai o te mate pukupuku. |
| Ngā Kai me te Muka | Whakaurua ngā kai whai muka pēnei i te witi, te huawhenua me te hua i ia rā. |
| Ngā inu huka | He pai ake mēnā ka taea te whakamutu rawa i ēnei. |
Me whakaaro anō hoki koe ki te whakamahinga o te waipiro.
Kua mārama te whakaatu a ngā rangahau he hononga kei waenganui i te inu waipiro me te mate pukupuku o te ū . Ka whakanuia e te waipiro te taumata o te estrogen i roto i te toto. Ka whakanuia ake e tēnei te tūponotanga ka hoki mai anō te mate pukupuku. Mena he tangata koe e ora ana i te mate pukupuku, ko te mea pai ko te whakamutu rawa i te inu waipiro.
Engari, ki te mea me inu waipiro koe, me whakawhāiti kia kotahi te inu i te rā hei whakaiti i tō mōrearea. He mea nui kia kōrero koe ki tō tākuta mō tēnei.
Ki te kai hikareti koe, me mutu.
Ko te kai tupeka tetahi o ngā tino take o ngā momo mate pukupuku maha. Mēnā kāore anō kia mutu te kai paipa, koinei te mea nui hei mahi māu hei ārai i te hokinga mai o te mate pukupuku o te ū , me tō hauora whānui anō hoki.
Ka taea e koe te whakamātau i ēnei mea hei āwhina i tēnei:
- Mena he uaua tēnei ki te mahi ko koe anake, uru atu ki tētahi rōpū tautoko.
- NāuWhakahaerehia te ahotea . Ko te ahotea te pūtake o te kai hikareti.
- Pātai atu ki tō tākuta mō ngā rongoā hei āwhina i a koe ki te whakahaere i tō hiahia ki te momi hikareti.
- Whakamahia ngā mea hei whakakapi mō te nikotīni, te kapia, me ngā rongoā whakangāwari.
Kaua e wareware ki ō tirotiro hauora.
Kia oti te maimoatanga matepukupuku, he mea nui kia haere tonu te kite i tō tākuta mō ngā tirotiro whai muri . Mō ngā marama tuatahi i muri i te maimoatanga, ka hiahia tō rōpū hauora ki te kite i a koe mō ngā tohu o te hokinga mai o te matepukupuku. Ka tupu tēnei i te rima tau i muri mai, kotahi pea i te tau.
Ko te mea nui kia kaua e mahue ngā wā tirotiro i tēnei wā, nā te mea ka hoki anō te mate pukupuku i roto i ngā tau tuatahi e rua i muri i te maimoatanga.
Mena kua tangohia tetahi wāhanga o tō ū, ka tonoa koe kia whiwhi mammogram i muri i ngā marama 6-12 i te maimoatanga. Kātahi ka hiahiatia tētahi i ia tau. Mena kua tangohia ngā ū e rua, kāore pea koe e hiahia ki te mammogram. Ka whakawhirinaki katoa tēnei ki te momo me te wāhanga o tō matepukupuku, nō reira me whai i ngā tohutohu a tō tākuta .
He rongoā kei a koe me haere tonu te tango?
Mena he nui te mōrearea o te hokinga mai o te mate pukupuku, ka tohua e tō tākuta ētahi rongoā hei whakaiti i taua mōrearea ahakoa kua oti te maimoatanga.
| Momo rongoā | Ngā mea nui me ngā pānga taha |
|---|---|
| Tamoxifen | He rongoā tēnei e hoatu ana hei rongoā i te mate pukupuku o te ū e whai pānga ana ki te homoni. Ka ārai i te mahi a te estrogen i roto i ngā pūtau o te ū. Ka taea e ia te whakaiti i te mōrearea o te hokinga mai o te mate pukupuku mā te 40%.
|
| Ngā Ārai Aromatase (AI) | Kei roto i tēnei rōpū ngā rongoā pēnei i te Anastrozole me te Exemestane. He kōwhiringa anō hoki ēnei mā te hunga e tino mōrearea ana.
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He mea tino nui hoki tō oranga hinengaro.
He wheako tino uaua te mate pukupuku o te ū, he wheako tino uaua hoki te urutau ki tētahi ao hou i muri i te maimoatanga, me te whakaae ki ngā mea kua pā mai. Nō reira, he mea nui kia tiakina tō hauora tinana me tō oranga hinengaro .
- Hoatu he wā ki a koe anō hei tiaki i a koe anō. Whakatakotoria ō hiahia ki te tuatahi.
- Mena he nui rawa te wehi kei hoki mai anō te mate pukupuku, ā, ka whakararuraru i tō oranga o ia rā, kōrero ki tētahi kaiwhakatakoto whakaaro ngaio.
- Hono atu ki ētahi atu rōpū kua pāngia e ngā wheako rite ki a koe. Mā tēnei ka whakaaro koe kāore koe i te mokemoke.
- Whakaharatauhia ngā mahi pēnei i te yoga me te whakaaroaro hei whakaiti i te ahotea.
- Whakahoutia anō tētahi mahi whakangahau i pārekareka ki a koe i mua, whakamātauria rānei tētahi mea hou.
- Tuhia ō kare ā-roto ki roto i tētahi rātaka.
Kia maumahara, ki te hoki mai anō te mate pukupuku o te ū, ehara i te mea nāu te he. Ā, i te nuinga o te wā, ka taea te rongoā angitu.
Karere Tangohia ki te Kāinga
- He nui te mōrearea o te hokinga mai o te mate pukupuku o te ū i muri i te maimoatanga, inā koa i ngā tau tuatahi e rua.
- Mā te 2.5 hāora te whakakori tinana i te iti rawa i te wiki ka āwhina i te pupuri i te taumaha hauora me te whakaiti i te mōrearea.
- Whaia he kai taurite, he nui ngā huawhenua me ngā hua, ā, he iti hoki te ngako me te mīti whero.
- Mā te mutu rawa i te waipiro me te momi hikareti ka tino whakaiti i te mōrearea o te mate pukupuku.
- Kaua rawa e mahue ngā whakamātautau whai muri me ngā rongoā (pēnei i te Tamoxifen) i whakaritea e tō tākuta.
- He mea tino nui te tiaki i tō hauora hinengaro me tō hauora tinana. Rapua he tohutohu mēnā e tika ana.
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