Ki te mea he mate huka tōu, he pai ake te nui o tō mōhio ki tēnei mate. Kua mōhio pea koe me aro turuki tonu koe ki ō taumata huka toto me te A1c. Engari mā te aroturuki i ētahi atu āhuatanga o tō hauora, pērā i tō kai, tō whakakori tinana, tō taumaha, me te tere o te manawa, ka āwhina i a koe ki te whakaiti i tō tupono ki ngā raruraru pēnei i te mate ngakau ka puta mai i te mate huka. He mea nui rawa tēnei nā te mea ka whakanui ake te mate huka i tō tupono ki te mate ngakau.
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He aha te huarahi pai hei pupuri i ngā tuhipoka?
I ēnei rā, he taupānga, he taputapu rānei mō ngā mea katoa. Engari e ai ki ngā tohunga he nui noa iho te pukatuhi me te pene. Nō reira, kei a koe te tikanga mō te whakamahi i ngā taputapu aroturuki hauora, ngā taupānga waea, ngā taputapu hangarau rānei. Ahakoa te tikanga e whiriwhiria e koe, whakaarohia kia mōhio ki ēnei mea.
Te hiranga o te whakakori tinana me te tuhi tuhipoka
Mena he mate huka tōu, he mea nui te whakakori tinana. Ka noho ora tō ngākau, ā, ka āwhina i tō tinana ki te whakamahi i te huka kia pai ake ai. Ka whakaitihia e tēnei te tūponotanga o ētahi o ngā raruraru e pā ana ki te mate huka. He mea pai mena ka taea e koe te whakakori tinana mō te 30 meneti pea i te rā, i te nuinga o ngā rā o te wiki.
He maha ngā mātaaratanga me ngā taupānga waea e ine ana i tō kaha i te awatea. Haunga te aroturuki i tō whakakori tinana, he maha o ēnei e tatau ana i ō hikoinga, i ō nekehanga katoa rānei puta noa i te rā.
Kāore he whakautu tuturu mō te mea ka āwhina ēnei momo taputapu hangarau i a koe kia nui ake te whakakori tinana. Engari e ai ki ngā tohunga he take anō hei aroturuki i tō whakakori tinana.
Whakaarohia ō kare ā-roto i a koe e whakakorikori tinana ana, me pēhea hoki e taea ai e koe te aroturuki i ō taumata huka toto (hei tauira, ngā tohu o te huka toto iti, pērā i te wiri, te tirohanga pōuri rānei). He rerekē te urupare a te hunga mate huka ki te whakakorikori tinana. Ka rerekē anō hoki ngā momo whakakorikori tinana. Mā te pupuri i tētahi rekoata o tō mahinga whakakorikori tinana ka āwhina i a koe ki te mahi tahi me tō tākuta ki te whakarerekē i ō rongoā me tō kai me te haumaru, me te āwhina i a koe ki te whakahaere i ō taumata huka toto .
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Check Availability →Me tupato hoki tātou ki tā tātou e kai ana, e inu ana?
Ki te tango koe i te insulin, kua kōrero pea tō tākuta ki a koe mō te tatau i te nui o ngā warowaihā e kainga ana e koe. He mea nui tēnei kia tika ai te nui o te insulin e whiwhi ai koe. Ka āwhina hoki i a koe ki te mārama ki te pānga o ngā kai e whiriwhiria ana e koe ki ō taumata huka toto.
Hei tiaki i a koe mai i te mate ngakau, he mea pai kia aroturukihia e koe te nui o te tote, te cholesterol, me te nui o te ngako kukū me te ngako whakawhiti e kainga ana e koe.
He rerekē te nui o ngā warowaihā e hiahiatia ana e koe i ia rā, i ia tangata, nō reira kōrero ki tō tākuta mō ō whāinga. I te nuinga o te wā, kaua e neke atu i te 1,500 mirikaramu o te konutai e kainga e ngā pakeke i ia rā. Mā te whakawhāiti i ngā ngako kukū me ngā ngako whakawhiti ka āwhina i te aukati i te kohikohinga o te cholesterol kino i roto i te tinana. Hei mahi i tēnei, me pānui e koe ngā tapanga kei runga i ngā kai e kainga ana e koe, me te whakamahi i tētahi aratohu kai (pēnei i tēnei ka taea e koe te tiki mai i tō tākuta).
Ki te taea e koe, ngana ki te pupuri i tētahi "rātaka kai" hei tuhi i ngā mea katoa e kainga ana e koe i ia rā. I kitea i tētahi rangahau tata nei ko te hunga i pupuri i tētahi rātaka kai o ia rā i ngaro te taumaha nui atu i te hunga kāore i pena. He mea nui tēnā, nā te mea ehara i te mea he pai te pupuri i te taumaha hauora mō tō ngākau anake, engari he pai hoki mō te whakahaere i te mate huka.
Kia aro nui hoki ki tō taumaha me tō rahi hope.
Mā te taumaha rawa, te momona rānei, ka kino ake ō tohumate mate huka, ka piki ake hoki tō tūponotanga ki te mate manawa. Tērā pea ka paunatia e koe tō taumaha i ia wā ka kite koe i tō tākuta. Engari he mea āwhina anō hoki te aroturuki i tō taumaha i ngā rā i waenganui i ō haerenga. Mēnā ka nui ake i te 2 pauna tō taumaha i roto i te wiki, kua tae ki te wā ki te arotake anō i tāu e kai ana me te nui o tō whakakori tinana.
He mangere rawa koe ki te hiki taumaha? Ko te ine i te porowhita o tō hope tētahi atu huarahi pai hei kimi mēnā kei te tūpono te ngako o tō tinana ki te hauora.
- Ko te tikanga, me iti iho i te 35 inihi te porowhita hope o te wahine hauora.
- Mō te tāne, me iti iho i te 40 inihi .
Kōrero ki tō tākuta mō ngā huarahi haumaru hei whakaiti i tō taumaha.
Te tirotiro me te tuhi i ngā taumata huka toto
Mena he tangata koe e whakamahi ana i te insulin, me tirotiro tonu e koe ō taumata huka toto. Ki te kore e tohutohuhia e tō tākuta, koinei ngā taumata noa me pupuri tonu.
| Te wā hei tirotiro | Te taumata huka hauora (mg/dL) |
|---|---|
| I mua i te kai | I waenga i te 80 mg/dL me te 130 mg/dL |
| 2 hāora i muri i te kai | I raro iho i te 180 mg/dL |
Hei kite i te pānga o te korikori tinana ki ō taumata huka, me te ārai i ngā piki me ngā heke o te huka, he mea pai kia tirohia ō taumata huka i mua atu, me muri hoki i te korikori tinana.
He aha te hiranga o tēnei?
Ka taea e ngā taumata huka toto tiketike te arahi ki te mumura, te whakanui taumaha, me te pikinga o ngā taumata cholesterol me te triglyceride. Ka taea e ēnei katoa te kino i tō ngākau. He mea mohio te aroturuki i ō hua i muri i tō whakamātautau. Ka tuhia e ētahi taputapu aroturuki huka ō taumata. Engari ka taea hoki e koe te whakamahi i tētahi pukatuhi, i tētahi taupānga waea rānei hei tuhi i ō panuitanga. Kawea mai ēnei mōhiohio ki tō tākuta i te wā e whai ake nei ka kite koe i a ia. Ka āwhina i a ia ki te aromatawai i te pai o tō whakahaere i tō mate huka.
Me pēhea te ine i te tere o te ngakau i te wā okiokinga?
He tino māmā te aroturuki i tō tere manawa okiokinga (RHR). Ka taea tēnei te mahi i ia rā, i ia wiki rānei.
1. Mā te whakamahi i ō matihao e rua, kimihia tō pā o te ringa ki te taha o roto.
2. Tatauhia te maha o ngā wā e pā ai te pā o te manawa i roto i te 15 hēkona.
3. Whakareatia taua tau ki te 4. Kātahi ka whiwhi koe i te uara RHR.
Me noho te tere o te manawa okioki hauora i waenga i te 60 me te 100 ngā pao i te meneti . (Engari kia maumahara, ka pā pea te ahotea, ētahi rongoā, tae atu ki ngā taumata homoni ki tēnei.) Ko te whai RHR hauora e hono ana ki te whakaiti i te mōrearea o te mate manawa me te mate wawe.
Karere Tangohia ki te Kāinga
- Mena he mate huka koe, he mea tino nui te aroturuki i ō taumata huka toto me ētahi atu mea hei oranga mō te hauora o te ngākau.
- Tuhia tō whakakori tinana, tō kai e kainga ana (ina koa ko ngā warowaihā, te tote, te cholesterol), te taumaha tinana, me te tere o te manawa i te wā okiokinga ki roto i tētahi pukapuka, i tētahi taupānga rānei.
- Mā ēnei tuhipoka koe e āwhina ki te mārama ki te urupare a tō tinana ki ngā mea rerekē.
- Kawea mai ēnei tuhipoka ina kite koe i tō tākuta. He āwhina nui ēnei ki tō tākuta kia pai ake ai te whakahaere i tō mate huka me te hauora o te ngākau.
- Mena kei te ruarua koe mō tētahi mea, kei te kite rānei koe i tētahi huringa o tō hauora, me kōrero tonu ki tō tākuta.
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