Mō te hunga e mate huka ana: Kia whakahaere tātou i te mate mā ēnei tikanga e ono! (Diabetes Mellitus)

He mea noa te mataku me te manukanuka ina kitea he mate huka tōu. "Kāore rānei au e kaha ki te kai i ngā mea e pai ana ki ahau ināianei?", "Ka rerekē tōku ao?", "Kāore i te rawaka te tango rongoā?" Tērā pea kei te whakaaro koe. Engari i roto i te ao tūturu, ki te mahi tahi koe me tō tākuta, ā, ki te hanga i ngā huringa iti engari he mea nui ki tō oranga o ia rā, ka taea e koe te whakahaere i tēnei mate, ā, ka noho harikoa, ka noho hauora hoki. Kia tirohia tātou he aha aua huringa e ono tino nui?

1. Kia tiakina pai tā tātou kai me tā tātou inu.

Ko te kai te mea tino nui mō te whakahaere i te mate huka. Nā te mea ka pā tika te kai ki ō taumata huka toto. Kāore he rārangi kai "kāore-kāore". Ko te mea nui ko te kai i te nui e hiahiatia ana e tō tinana , me te aro ki te momo kai e kainga ana e koe .

Ki te whakarāpopototanga, whakakīia te haurua o tō pereti ki ngā huawhenua, ki ngā rau kakariki, me ngā huamata. Whakakīia te toenga ki ngā warowaihā pērā i te raihi, te taro, me te rīwai, ā, ko te toenga ki te pūmua pērā i te ika, te mīti, te hua manu, me te pīni.

• Kia aro nui ki ngā warowaihā: Ko ngā mea pēnei i te raihi, te taro, te nūru, te kūmara, te kūmara indi, te rīwai, te kūmara reka, me te manioka ka huri hei huka i roto i ō tātou tinana. Nō reira, kia tūpato ki te nui o te raihi ka kainga e koe i te kai kotahi. Hei tauira, ki te kai tetahi i te 3 kapu raihi, whakaitihia ki te 1.5 kapu ka tāpirihia atu ētahi atu mea pēnei i te huawhenua, te sambol, me te pala mallum ki te pereti. He pai ake ngā mea pēnei i te raihi bran, te kurakkan, me te ōti i te raihi mā me te taro mā.
• Whakawhāitihia ngā kai he nui te huka me te ngako: Whakawhāitihia te kai i ngā keke, ngā pihikete, ngā inu reka, te tōfi, me te tiakarete ki te nui e taea ana. He mea nui anō hoki kia whakawhāitihia ngā kai parai, ngā hōtiti, ngā mītiporo, me ngā mīti momona.
• Kaua e pekehia ngā kai: Kai i ngā wā auau mō te parakuihi, te tina, me te kai pō. Ka taea e te peke i ngā kai te whakaheke i te taumata huka toto, ina koa mēnā kei te tango koe i te insulin, i ētahi atu rongoā mate huka rānei.

2. Kaua e noho ki te wāhi kotahi i te rā katoa, engari me neke haere noa!

Mena kāore anō koe kia kaha ki te mahi, koinei te wā pai ki te tīmata. Kāore koe e hiahia ki te whakapau moni nui, ki te whakauru atu rānei ki te whare takaro tinana. He maha ngā mea ngāwari ka taea e koe te mahi.

• Hīkoi tere mō te 30 meneti pea i te iti rawa i ia rā.
• Eke pahikara.
• Mahia ētahi mahi i te māra, tahia te marae.
• Kanikani ki tāu waiata tino pai.

Ko te whāinga kia 30 meneti pea te iti rawa o ngā mahi ā-tinana me te werawera, me te kore e manawa, i te nuinga o ngā rā o te wiki.

Anei ngā mea ka tupu ina whakakorikori tinana koe: Me whai pūngao ō uaua. Hei whiwhi i taua pūngao, ka whakamahia e ō uaua te huka i roto i ō toto. Mā tēnei ka āwhina i te pupuri i ngā taumata huka o tō toto. Ehara i te mea koinā anake, ka whakaitihia e te whakakorikori te tūponotanga o te mate ngakau, ka āwhina i a koe ki te whakahaere i tō taumaha, ā, he huarahi pai hoki hei whakaiti i te ahotea.

3. Me tirotiro hauora i te wā tika.

He mate te mate huka e hiahia ana kia aroturukitia tonutia. Nō reira, ahakoa kāore he tohu, me toro atu ki tō tākuta kia rua ngā wā i te tau. Ka piki ake te tūponotanga o te mate manawa i te mate huka. Nō reira, kia tūpato ki ō 'tau'.

4. Kimihia he huarahi hei whakamama i te ahotea.

Tērā pea ka miharo koe, engari he hononga nui kei waenganui i te ahotea me ngā taumata huka toto. Ina ahotea koe, ka tukuna e tō tinana ngā homoni e whakapiki ake ana i ō taumata huka toto. Waihoki, ina manukanuka, ina āwangawanga tātou, ka wareware pea tātou ki te kai tika, ki te tango i ā tātou rongoā i te wā tika, me te whakakori tinana. Ka taea e tēnei te whakararuraru rawa i tō whakahaere mate huka.

Nō reira, whakaritea he wā mō ngā mea e whakamarie ai koe, e whakangā ai hoki.

• Mahia ngā mahi manawa hōhonu.
• Mahi yoga, whakaaroaro rānei.
• Whakarongo ki tētahi waiata e pai ana ki a koe.
• Kōrero ki tētahi hoa piri mō ngā mea kei roto i tō hinengaro.
• Pānuihia he pukapuka, mātakihia he kiriata.
• Whakatō putiputi ki te māra, whakapau wā ki te taha o tētahi mōkai.

5. Ki te kai paipa koe, kati i tēnei rā tonu.

He mea tēnei me mahi tonu, kāore he herenga. Ko te momi hikareti mō te tangata he rite ki te tāpiri wahie ki te ahi. Kua piki ake te mōrearea o te mate manawa, te whiu, te mate kanohi, te mate tākihi, te mate toto, te kino o ngā io, me ngā raruraru waewae i te mate huka. Ki te momi hikareti koe, ka rua, ka toru rānei te pikinga o tō mōrearea ki ēnei mate katoa.

Ehara i te mea koinā anake, ka uaua te whakakori tinana i te kai paipa. E mōhio ana tātou ehara i te mea ngāwari te whakamutu i te kai paipa. Engari koinei te haumitanga nui rawa atu ka taea e koe te mahi i roto i tō oranga. Kōrero ki tō tākuta mō tēnei. Ka taea e ia te kōrero ki a koe mō ngā huarahi hei āwhina i a koe.

6. Whakaarohia te waipiro

Mena he tikanga tōu ki te inu waipiro, mā te whakawhāiti i tāu e inu ana ka māmā ake te whakahaere i tō mate huka.

He mea uaua te waipiro mō te tangata mate huka. I ētahi wā ka piki ohorere te huka toto i te waipiro, ā, i ētahi wā ka tino heke te taumata huka toto. Ka taea e te inu waipiro, inā koa i te puku kau, te heke rawa o te huka toto (hypoglycemia).

Ko te taunakitanga whānui kia kaua e neke atu i te kotahi inu paerewa ia rā mō ngā wāhine, ā, kia kaua e neke atu i te rua inu paerewa ia rā mō ngā tāne. Ki te inu waipiro koe, kia tūpato ki ēnei mea:

• Tirohia tō taumata huka toto i mua i te inu waipiro.
• Kaua rawa e inu waipiro i te puku kau. Kai i te kai i te wā e inu waipiro ana.
• He nui te huka me te warowaihā i roto i ngā inu pēnei i ngā pouaka whakamātao waina me ngā kokotere. Whakaarohia hoki tēnā.
• Ko te mea pai ko te kōrero māhorahora ki tō tākuta mō te inu waipiro, me te tiki tohutohu mō te tikanga haumaru mōu.