He aha te pai o te whakakori tinana mōu mēnā he mate huka momo 2 tōu? Kia mōhio tātou!

Mena he mate huka momo 2 tōu, tera pea he maha āu pātai mō te whakakori tinana. Pēnei i te, 'Ka whakaitihia e te whakakori tinana taku huka toto? Ka piki ake rānei taku huka toto? He aha te momo whakakori tinana e pai ana mōku? Me pēhea taku mahi haumaru?' Kaua e manukanuka, ko te kaupapa o tēnei tuhinga he kōrero mō ēnei mea katoa, he māmā noa iho, he mārama hoki. Me whakautua ēnei pātai takitahi.

Ka ahatia ō taumata huka toto ina whakakorikori tinana koe?

Hei whakarāpopototanga, ina whakakori tinana koe, me nui ake te kaha e hiahiatia ana e tō tinana. Nō te huka i roto i tō toto tēnei kaha, e kiia nei ko te kūhuka.

Whakaarohia pēnei: ​​Ina mahi tere koe i tētahi mea, pērā i te oma i muri i tētahi pahi, ka tukuna e ō uaua me te ate te hukahuka hei whakarato pūngao. I te nuinga o te wā, ka heke te taumata huka toto i a koe e whakakorikori tinana ana. Engari ki te tango koe i te insulin, i ētahi atu rongoā rānei mō te mate huka, me whakarerekē pea koe i tō kai, i tō rongoā, i ngā mea e rua rānei ina whakanuia e koe te roa, te kaha rānei o tō whakakorikori tinana. Me kōrero koe ki tō tākuta mō tēnei.

Ko te tino painga ka puta mai i te wā e mahi ana koe i tētahi korikori tinana ngāwari mō te wā roa. Hei tauira, te piki i tētahi puke. He nui te hukahuka e whakamahia ana e ō uaua. Mā tēnei ka āwhina i te whakaheke i ō taumata huka toto. Engari kia maumahara, i muri i tō whakamutu i te mahi korikori tinana tino kaha, ka piki ake pea ō taumata huka toto mō tētahi wā poto.

Ko tētahi atu mea, ki te kaha rawa tō whakakori tinana, ka uaua ake te whakamahi a ō pūtau uaua i te insulin, ka piki ake ai te huka toto. Ina whakakori koe, ka pakaruhia e ō uaua ngā roimata iti, kātahi ka whakatikahia, ka whakapakaritia. Engari ki te kore koe e taunga ki te whakangungu wā roa (HIIT), ka mamae pea koe mō ngā rā. I taua wā, ka piki ake te huka toto nā te mea kāore e taea e ō pūtau uaua te whakamahi tika i te insulin.

Kia pēhea te nui o te whakakori tinana me mahi e koe i ia wiki?

Kei roto i tēnei ripanga ngā rahinga i tūtohutia e ngā tohunga mō te hunga mate huka.

Ka whakapai ake te whakakori tinana i te mahi a te insulin o tō tinana, ka whakaheke i ngā taumata huka toto mō te wā roa. Ka whakaitihia hoki tō tupono ki te whakawhanake i ētahi atu mate e puta mai ana i te mate huka, pērā i te mate ngakau. Ki te nui ake ō uaua, ka pai ake tō kaha ki te whakahaere i te huka toto.

Ka mamae ōku hononga i te whakakori tinana?

Ka pā pea te mate huka ki ō hononga mēnā he roa te wā e pāngia ana koe e te mate huka. I roto i te wā, ka tīmata te piki o te huka i roto i ō hononga. Ka kiia tēnei e ngā tākuta he glycation. Mēnā ka whakahaere pai koe i ō taumata huka, ka taea e koe te whakaroa i tēnei mate.

Ka taea e tēnei 'glycation' te whakakeke me te pakarukaru o ō hononga. I tēnei wā, he mōrearea ngā mahi whakakori tinana kaha pēnei i te 'HIIT' me ngā nekehanga tere. Kotahi te takahanga hē ka whara koe. Nā te whakakeke o ngā hononga, ka heke te taurite o te tinana, ā, ka piki ake hoki te tūponotanga o te hinga.

He maha ngā tāngata e pangia ana e te mate huka momo 2 e tango ana i ngā rongoā whakaheke cholesterol e kiia nei ko ngā statin. Ka mamae pea ngā uaua, ngā hononga rānei i ētahi wā. Nō reira, he kōwhiringa pai ngā mahi whakakori tinana pēnei i te yoga, te Pilates, me te tai chi māu. Ka taea e ēnei te whakapai ake i tō kaha, tō taurite, me tō ngāwari.

He raruraru anō ōu nā te mate huka?

Ka taea e ētahi raruraru hauora e pā mai ana me te mate huka momo 2 te whakanui ake, te whakanui ake rānei i te mōrearea o te whara, i runga i te momo whakakori tinana e mahia ana e koe.

Te kino o ngā io i puta mai i te mate huka

Ka tapaina tēnei e ngā tākuta ko te 'peripheral neuropathy'. Ka taea e tēnei āhuatanga te whakararu i ō waewae me ō matimati. Ka pā hoki ki tō taurite, ā, ka nui ake te tūponotanga ka hinga koe. Ki te pāngia koe e tēnei āhuatanga, karohia te oma me te peke . Engari, whiriwhiria he mahi whakakori tinana kāore e pēhi i ō hononga, pērā i te kaukau.

Ko tētahi atu momo ngoikore o te io e kiia nei ko te neuropathy autonomic ka meinga koe kia hemo, kia hinga hoki ina neke tere rawa koe.

Ngā raruraru kanohi

Ka taea e te mate huka te whakaputa i ngā oko toto hou, ngoikore hoki i roto i te kanohi. Ka kiia tēnei e ngā tākuta he retinopathy tipu. He tino ngoikore ēnei oko toto, ā, ka tere te toto. Ka taea e ēnei oko toto ngoikore te toto ina peke koe, ina hiki taumaha, ina mahi i ngā nekehanga tere, ina mahi rānei i ngā tūnga mahunga-ki-raro pērā i te yoga. Mena kua whakamātauhia tō kanohi whānui i roto i te tau kua hipa, ka taea e tō tākuta kanohi te kī atu ki a koe mēnā he haumaru te mahi whakakori tinana e hiahia ana koe ki te mahi māu.

Ētahi tohutohu nui mō te whakakori tinana mēnā he mate huka koe

Mā ēnei tohutohu koe e āwhina ki te tāpiri i te whakakori tinana ki tō mahinga o ia rā mēnā he mate huka koe.

1. Tuhia he rārangi o ngā mea e pai ana ki a koe, ā, e pai ana ki a koe. He maha ngā mea ka taea e koe te whiriwhiri, ā, kāore koe e hiahia ki te haere ki te whare takaro tinana. Kei roto i tēnei ko te kanikani, te yoga, te hikoi tere, te kaukau... tetahi mea e whakanui ake ai i tō manawa.

2. Kōrero ki tō tākuta, ā, tonoa he whakaaetanga. Kōrerotia ki a ia tāu e hiahia ana ki te mahi. Kātahi ka taea e ia te kī atu ki a koe mēnā kua rite koe mō tēnā, me te mea me whakarerekē tō kai, tō inihurini, tō rongoā rānei.

3. Tirohia ō taumata huka toto. Pātai atu ki tō tākuta mēnā me tirotiro e koe tō huka toto i mua i te whakakori tinana. Mēnā kei te whakakori tinana koe mō te neke atu i te haora, tirohia tō huka toto i te wā e whakakori tinana ana. Tirohia ō taumata huka toto i muri i ia whakakori tinana, ā, me whakarerekē mēnā e tika ana.

4. Puritia tetahi mea reka ki te taha. Ka taea e te whakakori tinana te whakaheke ohorere i te taumata huka toto (hypoglycemia). Nō reira, me pupuri tonu tetahi mea pēnei i te inu hua, te papa huka, te monamona rānei ki te taha.

5. Tīmata āta. Ki te kore koe e whakakorikori tinana, tīmata ki te 10 meneti ia rā. Āta whakanuia ki te 30 meneti ia rā. Kati te whakakorikori tinana mēnā kei te wiri koe, kei te manukanuka, kei te ngoikore, kei te werawera, kei te tere te manawa, kei te pāngia rānei koe e te ānini.

6. Mahia ngā mahi whakapakari uaua kia rua ngā wā i te wiki. Ka taea e koe te mahi i ngā mahi pēnei i te hiki taumaha, te pana-ake, te nekeneke, me te tūpeke.

7. Whakamaua hei tikanga. Whakakorikori tinana, kai, me te tango i tō rongoā i te wā kotahi i ia rā. Mā tēnei ka āwhina i te ārai i te hekenga ohorere o ngā taumata huka toto.

8. Kaua e whakakorikori tinana ko koe anake. Whakakorikori tinana me tetahi e mōhio ana he mate huka tōu, me te aha hoki mēnā ka heke tō huka toto. Me mau hoki he kāri, he tohu tuakiri hauora rānei e kī ana he mate huka tōu.

9. Tiakina ō waewae. Kia mau ki ngā hū e tika ana mō te āhua o te tinana e mahi ana koe. Tirohia ō waewae i ia rā mō ngā pupuhi, ngā motu, me ngā mate pukupuku. Mēnā ka kite koe i ētahi raruraru hou, me kōrero ki tō tākuta.

10. Inuhia he nui te wai. Ahakoa kāore koe e matewai ana, inuhia he nui te wai i mua, i te wā e mahi ana, me muri hoki i te whakakori tinana.

11. Kati te mahi mēnā ka pāngia koe e te mamae ohorere. He mea noa te mamae iti o ngā uaua, engari ehara i te mea noa te mamae ohorere.

He aha ngā painga ka puta mai i te whakakori tinana?

Ko te whakakori tinana tētahi o ngā taputapu tino kaha hei whakahaere i te mate huka. Anei ētahi o ngā painga ka taea e ia te whakarato ki a koe:

• Ka āwhina i tō tinana ki te whakamahi tika i te insulin, ka āwhina hoki ki te whakahaere i te huka toto.
• Ka tahuna te ngako koretake i roto i te tinana.
• Ka whakapakari i ngā uaua me ngā wheua.
• Ka whakaiti i te toto toto tiketike.
• Ka whakaiti i te cholesterol kino (LDL) me te whakanui ake i te cholesterol pai (HDL).
• Ka whakapai ake i te rere o te toto puta noa i te tinana.
• Ka whakaiti i te mōrearea o te mate ngakau me te whiu.
• Ka kawea mai e ia he pūngao hou ki te tinana, me te harikoa ki te hinengaro.
• Whakahaere i te ahotea.