Te Mate Huka me te Hauora o te Manawa: Ka āwhina i a koe te aro ki ēnei kōrero? (Te Mate Huka me te Hauora o te Manawa)

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.

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.

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 .

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).

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.

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.