Kāore e ranea te rongoā anake mō te Mate Huka! Me mōhio koe ki ēnei mea mō te oranga hauora.

Ina kī mai tō tākuta he mate huka tōu, ko te mea tuatahi ka puta ake ki tō hinengaro, "Āe, me tango rongoā ahau mō te toenga o tōku ao." He tokomaha e whakaaro ana ko te rongoā anake te huarahi hei whakahaere i te mate huka. Engari ehara tēnā i te pono. He wāhanga noa iho o te haerenga te rongoā. He nui ake te pānga o tō āhua noho o ia rā, tae atu ki tāu e kai ana, te whakakori tinana, me te hauora hinengaro. I tēnei rā, me kōrero tātou mō te huarahi ki tua atu i te rongoā me te whakahaere pai i te mate huka mā te noho hauora.

He aha te hiranga o te āhua o te noho?

Ki te kī māmā noa iho, kāore e ranea te rongoā anake hei whakahaere i te mate huka. Ka pā tika tō kai, tō korikori tinana, me te ahotea ki ō taumata huka toto.

Whakaarohia, ko te insulin te homoni e āwhina ana i ngā pūtau o tō tātou tinana ki te whakamahi i te huka (glucose) hei pūngao. Ka puta te mate huka ina ngoikore te mahi a tēnei insulin. Mena ka teitei te taumata huka toto mō te wā roa, ka arahi pea ki ngā raruraru nui pēnei i te ngaronga o te tirohanga, te kino o te io, te mate manawa, te mate tākihi, me te mate kapia.

Ko te rongo pai, ka taea te ārai i ēnei raruraru katoa mā te whai i ngā tikanga noho hauora . Kua kitea e ētahi rangahau ko te hunga mate huka e whai ana i te noho hauora he haurua te mōrearea ki te pāngia e te mate ngakau i te hunga kāore e whai ana i tēnā.

Mā te whakaiti i te taumaha me te whakakorikori tinana ka āwhina i ngā pūtau o tō tinana kia pai ake te urupare ki te insulin. Mō ētahi tāngata, he tino angitu ēnei huringa āhua noho, ā, ka taea e rātou te whakahaere i tō rātou mate huka (te murunga mate) me te kore rongoā.

Ka taea e tātou te whakahaere i te mate huka mā te kai?

Kāore he kai "makutu" motuhake mō te mate huka. Engari mā te kai taurite, kai totika ka āwhina i a koe ki te whakahaere i tō taumaha me te pupuri i te taumata huka toto kia pumau. Me titiro tātou ki ngā mea ka taea e koe te mahi hei whakatutuki i tēnā.

• Kati te inu i ngā inu huka i tēnei rā: Ka taea e ngā inu reka me ngā inu hākinakina te whakauru ki te 9 tīpune huka. Ka tāpirihia e ēnei he kaora koretake, ā, ka piki ake te taumaha. Engari, inuhia he wai, he tī kore huka, he belimal, he ranawara rānei.

• Whakanuia ngā huawhenua iti-mārika:He iti ngā warowaihā me ngā kaora i roto i ēnei huawhenua. He nui hoki ngā huaora, ngā kohuke, me te muka. Kei roto i tēnei kāwai te broccoli, te kāpeti, te pīni, te kāreti, te tōmato, ngā rau matomato, me te kūmara. E taunaki ana te American Diabetes Association kia whakakīia te haurua o tō pereti ki ēnei huawhenua.

• Tikanga Pereti: He tino māmā tēnei. Wehea tō pereti ki roto i tō hinengaro kia whā ngā wāhanga.

• Kia tūpato ki ngā rahinga kai: He maha ngā wā ka nui rawa tā tātou kai, kāore tātou e mōhio. Kia tūpato ki ngā rahinga kai, pērā i te kapu raihi, te hawhe kapu nūru kua tunua, te poro taro rānei. Kia taunga koe ki te ine me te kai i te kāinga, ka māmā ake te whakaaro i te rahinga kai tika ina haere koe ki waho.

• Whakaitihia te huka me te paraoa kua parakore:Ka taea e ngā mea pēnei i te taro mā, ngā keke, me ngā pihikete te pikinga ohorere o te huka toto. Engari, whiriwhiria ngā witi katoa kei roto te muka, pēnei i te raihi parauri me te ōti. Ka whakaroa te muka i te nakunaku, ā, ka āwhina ki te whakahaere i ngā pikinga huka toto. Engari kāore koe e hiahia ki te whakarērea rawatia ngā kai reka. Mā te mahi pēnā ka piki ake tō hiahia. He pai ki te kai i tētahi kai iti i ia wā, engari kaua e waiho hei tikanga.

He rite te whakakori tinana ki te rongoā!

Ehara i te mea ka tahuna noa ngā kaora e te korikori tinana, engari ka āwhina hoki ki te whakaheke i te taumata huka toto mō ngā haora 24. I ia wā e mahi ana ō uaua, ka whakamahia e rātou te huka i roto i ō toto hei pūngao. Ka nui ake te aro o ō pūtau ki te insulin i te korikori tinana.

Kāore koe e hiahia ki te whakapau haora ki te whare takaro. Tīmata ki tētahi mea iti, pērā i te ara ake i ia 30 meneti me te hikoi haere, te totoro rānei i te toto. Kua whakaatuhia e ngā rangahau ahakoa he poto noa ngā mahi pēnei ka tino whai hua mō te whakahaere i te huka toto.

Ngāna kia 10 meneti te roa o te whakakori tinana puta noa i te rā. Kōwhiria tētahi mea e pai ana ki a koe. He māra pea, he kanikani, he tākaro me āu tamariki, he hikoi rānei. He whakaaro pai hoki kia waka tawhiti atu i a koe e haere ana ki te toa ka hikoi. Ko te whāinga kia 150 meneti te iti rawa o te whakakori tinana ngāwari ia wiki (hei tauira, 30 meneti ia rā, 5 rā ia wiki) .

He aha te pānga o te ahotea me ngā whanonga kino ki te mate huka?

He taumahatanga te noho me te mate huka i ētahi wā. Nō reira he mea nui kia kitea he huarahi hei whakangā. Ina taumaha koe, ka whakaputahia e tō tinana he homoni e kiia nei ko te cortisol . Ka tohu tēnei homoni ki te ate kia tukuna te huka ki roto i te toto. Ka taea e te taumahatanga roa te whakapiki i ngā taumata huka toto, ā, ka ātete ngā pūtau ki te insulin.

Whakamātauria ēnei mea hei whakaiti i te ahotea me te whakakore i ngā whanonga kino:

• Ngā huarahi hei whakangā: Whakamātauria ngā mahi manawa hōhonu, te yoga, te whakaaroaro, te kanikani ki tāu waiata tino pai, me ētahi atu. Whakaritea he wā i te awatea hei mahi i ngā mea e pai ana ki a koe.
• Kōrero ki tētahi: Kōrerohia ō kare ā-roto ki tētahi hoa pono, ki tētahi mema whānau rānei. Ko te hunga mate huka e rua, e toru rānei ngā wā ka nui ake te tūponotanga ka pāngia rātou e te pouri. Nō reira, ki te kore koe e tino harikoa, e kore rānei e tino hihiri i tō mua, kia tino kōrero koe ki tō tākuta mō tēnei mea.
• Kia nui te moe: Mā te kore e nui te moe ka nui ake te ahotea me te hurihanga o te wairua. Ka taea hoki e ia te whakanui ake i te ātete ki te insulin, te whakanui ake i te hiakai, me te uaua ake te whakaiti i te taumaha. Kia 7 hāora te moe i te pō.He mea tika. Whakamātauria te haere ki te moenga me te ara ake i te wā kotahi i ia rā.
• Kaua rawa e kai hikareti: Ka puta he panoni i roto i ngā pūtau e te nikotīni, ka kore ai e aro ki te insulin. Ka kino ake pea te taumata o te huka toto. Ka nui ake hoki te tūponotanga o ngā raruraru pēnei i te mate manawa me te mate tākihi.

He mea nui ngā whakamātautau hauora me te tautoko

Ka piki ake te tūponotanga o te pāngia e ētahi atu raruraru hauora e te mate huka. Koia te mea nui kia tirohia koe i ia wā. Kaua e wareware ki ngā tirotiro kanohi, ngā tirotiro niho, me ngā tirotiro toto toto. Kōrero ki tō tākuta mō ngā whakamātautau e hiahiatia ana e koe me te auau o te wā e tika ana kia tirohia koe.

Kāore koe i te mokemoke i tēnei haerenga ki te whakahaere i tō mate huka. Me rapu tautoko mai i tō tākuta, i tō whānau, me ō hoa. Mā te whakamōhio atu ki a rātou ka waiho hei puna kaha nui mōu.