He uaua ki te whakahaere i tō huka toto? Anei ētahi huarahi māmā! (Te Whakahaere i te Huka Toto)

Mena he mate huka tōu, e mōhio ana pea koe ki te hiranga o te whakahaere i ō taumata huka toto. I ētahi rā, ka ahua uaua pea. Engari mā ngā huringa iti, ka taea e koe te whiwhi hua nui. Ina whakahaere koe i tō huka toto, ka taea e koe te karo i ngā āhuatanga kino pēnei i te ngaronga o te tirohanga me te mate tākihi. Ehara i te mea koinā anake, ka taea hoki e koe te whakaiti i ngā mōrearea o te mate ngakau me te whiu . Ka tīmata hoki koe ki te pai ake te ahua me te kaha ake. Ka āwhina ngā rongoā ki te whakataurite i tō huka toto. Engari he nui te pānga o te kai e kainga ana e koe me tō kaha ki tēnei. Kia titiro tātou me pēhea e taea ai e ēnei mea te āwhina i a koe ki te whakahaere i tō huka toto kia ataahua.

Me pēhea te whakahaere i te huka toto mā te kai me te inu?

He mea tino nui te kai mā te tangata mate huka. Me titiro tātou me pēhea te mahi tika.

Whakawhanakehia he tikanga kai i ngā wā auau.

Whakaarohia, ki te kai nui koe i te wā kotahi, ka piki ohorere pea ō taumata huka toto. Waihoki, ki te kore koe e kai nui, ina koa ka iti rawa ngā warowaihā (warowaihā) e kainga ana e koe, ka heke ohorere pea ō taumata huka toto. He nui ake te tūponotanga ka pā tēnei ki te hunga e tango ana i ētahi rongoā mate huka.

Kia mōhio ki te Taupū Glycemic (GI) o ngā kai.

He whakarāpopototanga noa iho, ko te Taupū Taupū Ngako (GI) he ine i te tere o te pikinga o ngā taumata huka toto i muri i te kai i tētahi kai. Ko ngā kai he nui te uara GI ka tere te pikinga o ngā taumata huka toto. Me titiro tātou ki ēnei. Ki te kai koe i tētahi kai GI nui, tāpirihia ki tētahi kai GI iti (hei tauira, he huamata huawhenua). Ka āwhina tēnei ki te whakahaere i te pikinga ohorere o ngā taumata huka toto.

Kai i ngā kai e whai kiko ana i te muka.

Kāore te muka, e kīia nei e tātou, e nakunaku e te tinana, nō reira kāore e pā tika ki ngā taumata huka toto. Mēnā ka taea e koe te tāpiri i te 25-30 karamu o te muka ki tō kai i ia rā, ka āwhina i te whakahaere i te huka toto. He nui ēnei i roto i te ōti, i ngā pīni, i ngā huawhenua, me ngā hua. Engari kaua e tīmata ki te kai nui i te wā kotahi. Kia taunga ki te kai mārire. Kaua hoki e wareware ki te inu i te nui o te wai , ki te kore ka pāngia koe e te mate puku.

Puritia he pounamu wai i te taha.

Ko te matewai tētahi atu take o te kore taurite o te huka toto. Ko te wai te mea pai hei inu ina matewai koe. Whakamātauria te inu wai hei utu mō ngā inu reka me ngā inu hua. Ki te kore koe e pai ki te reka o te wai, ka taea e koe te inu tī kore huka.

Ine i ngā wāhanga kai (Whakahaere i ngā wāhanga kai)

He mea tino nui kia mōhio koe ki te nui o te kai e kainga ana e koe. Whakamahia he kapu ine ki te kāinga. He huarahi māmā hei whakaaroaro i te nui o te kai.

• He wahi mīti/ika: He rite te rahi ki tō ringaringa. (Rahi nui)
• He kapu raihi/huamata/kari: He rite te rahi ki tō ringa kua pūmau. (He iti noa iho)

Kia taunga koe ki te whakahaere i tāu kai penei, ka tino māmā ake te whakahaere i tō huka toto.

He rongoā pai te korikori tinana mō te whakahaere i te huka toto!

Ina whakakorikori tinana koe, ka nui ake te aro o tō tinana ki te insulin. Ko te tikanga o tēnei ka piki ake te kaha o tō tinana ki te whakamahi i te huka i roto i ō toto. He āwhina nui tēnei ki te pupuri i te pumau o tō huka toto.

Me waiho te whakakori tinana hei wāhanga o tō mahinga o ia rā.

Kia whiwhi koe i te whakaaetanga a tō tākuta, tīmatahia te mahi i ngā mahi whakakori tinana, pērā i te hikoi, te kanikani, te kaukau, te eke pahikara rānei , mō te 30 meneti ia rā, e 5 ngā rā o te wiki.Ki te taea e koe, he rawe. Ahakoa ka tīmata koe me te 5-10 meneti, he mea nui tēnā. Me paku kaha te mahi whakakori tinana. Arā, ka taea e koe te kōrero i a koe e whakakori tinana ana, engari me tino ngenge koe ki te waiata.

Whakaurua ngā mahi whakapakari uaua.

Ki te taea e koe, me mahi whakangungu ātete , arā, te hiki taumaha me te whakamahi i ngā whitiki rapa, kia rua ngā rā i te wiki. Mā ēnei ka whakapakari i ō uaua. He mea tino nui tēnei nā te mea ko te nuinga o te huka i roto i ō tātou toto kei roto i ō tātou uaua. He tino pai hoki ngā mahi ka taea e koe te mahi i te kāinga pēnei i te pana-ake me te tūpeke.

He hikoi poto i muri i te tina.

Ko tētahi o ngā huarahi pai hei ārai i te pikinga ohorere o te huka toto i muri i te kai ko te hikoi poto mō te 10-15 meneti . Engari i te noho ki mua i te pouaka whakaata i muri i te kai, me hikoi poto huri noa i te whare. Mā tēnei ka rere te toto ki ngā uaua, kaua ki te puku. Mā tēnei ka āwhina i te tukanga mimiti huka kia pai ake.

Whakarongo ki tō tinana.

Ka pā pea te whakakori tinana ki tō huka toto tae atu ki te 24-48 hāora i muri i tō whakakori tinana. Nō reira, he mea pai kia tirohia ō taumata huka toto i muri i te whakakori tinana. Mā tēnei koe e āwhina ki te whakatau ko tēhea momo whakakori tinana me te wā o te rā e pai ana mōu. I a koe e mahi ana, whakanuia ngā wikitoria iti kua tutuki i a koe. Ehara i te mea ngāwari te whakarerekē i tō momo noho, nō reira kia whakahīhī koe ki ō mahi. I roto i te wā, ka kite koe i ngā painga o ēnei tikanga pai mō tō hauora whānui. Mate huka, huka toto, huka toto, whakahaere huka, taupū glycemic, kai mō te mate huka, whakakori tinana mō te mate huka