Me tiaki tahi tātou i ō tātou ngākau me te mate huka? (Te Mate Huka me te Hauora o te Ngākau) - He mea nui ēnei tikanga māu!

Ina kī mai tō tākuta he mate huka tōu, ka mea pea ia, "Kei te mōrearea koe ki te mate manawa." He mea noa te mataku me te mataku ina rongo koe i tēnā. Kaua e manukanuka. Ko te rongo pai, ki te tīmata koe ki te whakahaere i tō mate huka i tēnei rā, ka taea e koe te ārai i ngā raruraru nui ka pā mai ki a koe ā muri ake nei, pērā i te mate manawa. Inaa, ehara te whakahaere i te mate huka i te mea i whānau mai me koe. He roa te wā, me ako koe i ngā mea hou. Engari i a koe e taunga ana ki tēnā, ka mōhio koe ehara i te mea uaua. Kia titiro tātou he aha aua tikanga.

Kia ako tātou me pēhea te ine tika i ngā taumata huka toto.

Ko te whakahaere i ō taumata huka toto tētahi o ngā huarahi pai hei ārai i ngā mate manawa me ētahi atu raruraru o te mate huka. Koia te mea nui kia tirohia tonutia ō taumata huka toto. Ki te kitea e koe he teitei ō taumata huka toto, ka taea e koe te whakarerekē i tō kai, tō momo noho, me ngā rongoā.

Hei mahi i tēnei, ka whakamahia e mātou tētahi taputapu hiko iti e kiia nei ko te `glucometer`. He tino māmā te whakamahinga:

• Tuatahi, horoia ō ringaringa ki te hopi ka whakamaroke.
• Kātahi ka whakauruhia te rīpene whakamātautau ki roto i te mīhini.
• Werohia tō matimati ki te rakete iti e haere tahi mai ana me te kete whakamātautau.
• Pāngia te pata toto ki te wāhi kua tohua i runga i te rīpene whakamātautau, ka pupuri ki reira mō tētahi wā.
• I roto i ētahi hēkona ruarua, ka puta tō taumata huka ki te mata.

Ahakoa ka taea e koe te tuhi i ō inenga mā te whakamahi i ētahi mita, he mea āwhina te tuhi i aua inenga ki roto i tētahi pukatuhi iti, ki tētahi maramataka rānei. Pātai atu ki tō tākuta kia hia te auau o te tirotiro i tō huka toto. I te nuinga o te wā, ki te kore e tohua tētahi atu tohutohu, me noho tō taumata huka toto i waenga i te 80 me te 130 mg/dL i mua i te kai . E rua hāora i muri i te kai, me iti iho i te 180 mg/dL .

Kia mōhio koe ki ngā āhuatanga o tō rongoā.

Mena kei te tango koe i te rongoā mō te mate huka, he mea nui kia mārama koe ki te mahi a te rongoā me ngā pānga taha pea. Ina koa mēnā kei te tango koe i te insulin, he mea tino nui kia mōhio koe ki te nui o te rongoā hei tango i ngā wā rerekē. Mena he raruraru āu ki tēnei, kaua e whakama, kōrero ki tō tākuta. Ka taea e ia te āwhina i a koe, te tuku rānei i a koe ki tētahi kaiwhakaako mate huka, māna koe e āwhina ki te tango i te horopeta tika i ia wā.

Te hiranga o te aroturuki i te nui o ngā warowaihā

Ko ngā warowaihā te matūkai e tino pā ana ki ngā taumata huka toto, nui atu i te pūmua, te ngako rānei i roto i ngā kai e kainga ana e tātou. Nō reira, mā te aroturuki i te nui o ngā warowaihā e kainga ana e koe i ia rā ka āwhina nui ki te tiaki i tō ngākau mō te wā roa.

Ka taea e te tohunga kai, te kaiako mate huka rānei te ako i a koe ki te tatau i ngā warowaihā. I te nuinga o te wā, ko te aro nui ki ngā rahinga kai, te pānui i ngā tapanga kai, me te ako ki te tatau i ngā mea pēnei i ngā huawhenua me ngā hua kāore he tapanga.

Te rerekētanga i waenga i ngā warowaihā pai me ngā warowaihā kino

Ahakoa he mea nui te tatau i ngā warowaihā, kia maumahara kāore i te ōrite te hanganga o ngā warowaihā katoa. He pai ētahi mō ō tātou tinana, ko ētahi kāore. Me titiro tātou ki te rerekētanga.

Nō reira, whiriwhiria ngā huawhenua, ngā hua rākau, ngā pīni, me ngā witi katoa i ngā wā katoa e taea ai. Ki te kai koe i te taro, i te rimurapa, i te raihi rānei, ngana ki te whiriwhiri i ngā mea e kīia ana "100% witi katoa".

Whakaritea he wā mō te whakakori tinana i roto i tō maramataka.

Mena he mate huka tōu, he mea nui te whakakori tinana i ia rā hei whakahaere i te taumata huka toto me te pupuri i te hauora o tō ngākau. Ko te huarahi māmā ki te whakarite i tēnei hei tikanga o ia rā ko te whakarite wā mō te whakakori tinana i roto i tō maramataka, me ō mahi nui kē atu. Me whakarite hoki e koe tō whakakori tinana me ō kai me ō rongoā. Kōrero ki tō tākuta mō te wā pai rawa atu hei whakakori tinana māu.

Ko tētahi atu mea hei tohu ki tō maramataka ko ngā wā whakarite ki tō tākuta. Haunga tō tirotiro ā-tau, whakaritea he wā whakarite ki te toro atu ki tō tākuta i te wā e taea ai mēnā kei te hiahia koe ki te whakarerekē i te horopeta o tō rongoā, mēnā kei te uaua koe ki te whakahaere i tō huka toto, mēnā rānei ka puta he tohu hou.

Tāutuhia me te whakahaere i te ahotea

Ka taea e te ahotea te whakapiki i te taumata huka toto. Ehara i te mea koinā anake, engari ka raru pea te moe, ka arahi hoki ki ngā whanonga kino ki te ngākau me te hauora, pērā i te kai nui, te momi hikareti, me te inu waipiro.

Kāore e taea te whakakore katoa i ngā āhuatanga ahotea i tō ao. Nō reira, kia tūpato ki ngā tohu e tohu ana kei te piki haere te ahotea. Hei tauira, ngā whakaaro manukanuka, te tere o te ngākau, te hiahia rānei ki ngā kai kino pēnei i te waipiro. I ēnei wā, kimihia he huarahi hei whakaiti i te ahotea.

• Manawa hōhonu.
• Whakaaroaro.
• Haere ki te hikoi mō ētahi meneti.
• Kōrero ki tētahi hoa tata.

Ki te kore tetahi o ēnei e mahi, tirohia he tohunga hauora hinengaro, pērā i te tohunga hinengaro, te kaimahi hapori, te tohunga hinengaro rānei. Ka taea e rātou te āwhina i a koe ki te ako i ngā huarahi hou hei whakahaere i ēnei kare ā-roto uaua me te whakahaere i te ahotea.