He moemoeā kua tutuki te noho hei whaea, hei pāpā rānei mō te tini o te tangata. Ki ētahi, ka
tere te tutuki o tēnei moemoeā, engari ki ētahi, ka roa te wā. He mea noa te nui o te ahotea me te pouri ina tupu tēnei. Kaua e manukanuka. Ahakoa i ētahi wā me whai maimoatanga hauora, i te nuinga o te wā he mea ngāwari noa iho ka taea e koe te whakamātau i te kāinga hei whakanui ake i te momonatanga. Me kōrero tātou mō tēnā i tēnei rā.
Ngā mea hei mahi tuatahi: Te hiranga o te rapu tohutohu hauora
He pai te whakamātau i ngā tikanga māmā pēnei i ēnei, engari i mua i tēnā, he mea tino nui kia kite kōrua i te tākuta me te whakahaere i ētahi whakamātautau taketake. Nā te mea i ētahi wā ko te take o te whakaroa o te haputanga he mea kāore e kitea e tātou, ā, me rongoā hauora. Hei tauira, mēnā he aukati ngā ngongo fallopian o te wahine, he iti rānei te maha o ngā parāoa o te tāne, me rongoā rātou e te tohunga. Me whakamahi pea koe i ngā tikanga pēnei i te IVF (in vitro fertilization).
Nō reira, kōrero ki tō tākuta mō tēnei. Māna e whakahaere ngā whakamātautau e tika ana, ā, māna e kimi te tino raruraru. Ko reira anake ka taea e koe te whakatau mēnā he pai ēnei tikanga māmā mōu.
Tikanga Tuatahi: Kai Whakamomona
Ko te tino take e roa ai te haputanga o te nuinga o ngā wāhine ko te korenga o te hua manu e tukuna tika (te korenga o te hua manu e tika ana). Ko tētahi take mō tēnei ko te kai e kainga ana e tātou. Kua kitea i roto i tētahi rangahau nui i Te Whare Wānanga o Harvard he kai motuhake hei whakanui ake i te momonatanga. Nā, he aha ēnei "kai momonatanga"? Me titiro tātou.
| He aha te mahi (kai) | Ngā mea kāore e tika kia mahia (whakaitihia/whakamutua) |
|---|
| Ngako pai: Ngako monounsaturated pēnei i te hinu oriwa me te āporo | Ngako kino: Ngako whakawhiti i kitea i roto i nga kai tunu me nga kai tere |
| Ngā pūmua tipu: ngā mea pēnei i te pīni soya, te pīni kikī, te pīni matomato, te rēneti | Ngā pūmua kararehe: inā koa te mīti whero (pīhi, poaka) |
| Ngā kai he nui te muka, he iti te huka toto: ngā pīni, ngā huawhenua, ngā witi katoa, ētahi hua | Ngā warowaihā me te huka kua parakore: taro, pihikete, keke, inu reka |
| Ngā kai miraka ngako nui (kia taurite): miraka kawa, tiihi, miraka ngako kore, aihikirīmi | Kua whakaatuhia e ngā rangahau he pai ake ngā kai miraka ngako-katoa mō tēnei mate i ngā kai miraka iti-ngako. |
He maha ngā wā ka pāngia ngā wāhine e tēnei momo mate kāore anō kia kitea te mate e kiia nei ko te `(PCOS – Polycystic Ovary Syndrome)`. He māmā noa iho, ko te PCOS he mate e puta ai ngā pūwero iti i roto i ngā ovaries nā te kore taurite o ngā homoni, e whakararuraru ana i te whakaputa uri. E pā ana hoki tēnei ki te ātete ki te insulin. Nō reira, mā te kai hauora pēnei ka āwhina i te whakahaere i te mate me te whakanui ake i te momonatanga.
Tikanga Tuarua: He aha te hiranga o te whakahaere taumaha?
Ka pā tika te taumaha o tō tinana ki te momonatanga. Mā te iti rawa (te taumaha iti) me te nui rawa (te momona) o te taupū papatipu tinana (BMI) ka ārai i tō kaha ki te hapu. He maha ngā wā ka pāngia
te hunga taumaha rawa e ngā raruraru whakaputa uri nā te PCOS. Kua whakaatuhia e ngā rangahau mō ia BMI neke atu i te 30, ka heke te tūponotanga o te haputanga mā te 4%. Nō reira, ahakoa te whakaiti noa i te taumaha ka taea te whakanui ake i te tūponotanga o te haputanga me te kore e hiahiatia he maimoatanga utu nui. He raruraru anō hoki tēnei
mō te hunga taumaha rawa . Ki te iti rawa te ngako o tō tinana, ka kore e taurite ō paheketanga, ka mutu rānei. Kātahi ka kore koe e whakaputa uri. Nō reira, ki te taumaha rawa koe, ko te mea pai ko te whakanui ake i te taumaha i roto i te huarahi hauora.
Tikanga Tuatoru: Ngā Pānga Whakaiti-Aromātai
Kua rongo tātou "ina piki te ahotea, kāore ngā pēpi e tipu." He nui te pono o tēnei kōrero. Kua whakamātauhia e ngā rangahau he hononga kaha kei waenganui i te ahotea me te momonatanga. Ina piki te ahotea, ka whakararuraruhia te mahi a ngā homoni o te tinana. Ka taea e tēnei te whakararu i ngā huringa paheketanga, me te whakaroa i te whakaputanga o te hua manu. Nō reira, he mea tino nui kia noho marino tō hinengaro.
He aha ngā mea ka taea e koe te mahi hei whakangā?
- Whakarongo ki ngā waiata e pai ana ki a koe.
- Mahia ngā mahi whakakori tinana pērā i te yoga .
- Mirimiri mārie i a koe anō.
- Tuhia ngā mea kei roto i tō hinengaro ki roto i tētahi rātaka.
- Pānuihia he pukapuka pai, mahihia he mahi iti i te māra.
- Kōrero ki tētahi hoa pono mō ngā mea kei roto i tō hinengaro.
- Kua kitea ahakoa te pupuri ringa ki tō hoa rangatira ka whakaiti i te ahotea.
Engari kia maumahara, kaua rawa e whakamahia te momi hikareti , te inu waipiro rānei hei rongoā mō te ahotea. Ka taea e ēnei e rua te whakararu i te momonatanga o te tāne me te wahine.
Tikanga Tuawhā: Ka āwhina te wero ngira?
E whakapono ana ētahi tākuta ka taea hoki e te wero ngira, he rongoā Hainamana tawhito, te āwhina i te whakapai ake i te momonatanga. Ka taea e ia te āwhina ki te whakaiti i te ahotea me te whakahoki mai i te taurite i roto i te tinana. Engari ehara i te otinga ka taea te whakamātau ko ia anake. Me whakaaro he mea ka taea e koe te whakamātau me ētahi atu tikanga, i muri i te kōrero ki tō tākuta me te tiki i āna tohutohu.
Tikanga tuarima: Me pēhea te mōhio ki te rā tika o te whakaputanga o te hua manu? (Aroturuki i te whakaputanga o te hua manu)
He mea tēnei e ngaro ana i te tini o te tangata, engari he mea tino nui. I muri i te tukunga o te hua manu i te tinana o te wahine, he wā poto noa iho tōna oranga, arā, 24-36 hāora pea. Heoi, ka taea e te parāoa o te tāne te noho ora i roto i te tinana o te wahine tae atu ki te 5 rā. Ko te tikanga o tēnei, ka taea e koe te whakanui ake i tō tupono ki te hapu mā te
moe tāne i te 3-4 rā i mua i te whakaputanga o te hua manu, tae atu ki te 24 hāora i muri i te whakaputanga o te hua manu . Ka kiia tēnei wā ko te "matapihi momona". Nō reira, me pēhea koe e mōhio ai āhea koe ka whakaputanga o te hua manu? He maha ngā huarahi hei mahi i tēnei.
| Tikanga | Me pēhea te mahi |
|---|
| Te tūtohi i te pāmahana tinana taketake (BBT) | Inehia te pāmahana o tō tinana i te wā kotahi i ia ata i mua i tō ara ake i te moenga, ka tuhia ki tētahi tūtohi. Ka heke paku tō pāmahana i mua i te whakaputanga o te hua manu, kātahi ka piki anō i muri i te whakaputanga o te hua manu. Kia rua marama pea te roa o tēnei mahi, me taea e koe te tautuhi i tētahi tauira. |
| Whakamātautau Huka o te Cervical | I te whakatata mai o te whakaputanga hua, ka tino angiangi, ka mārama, ka totoro te wai o te tara (pērā i te mā o te hua manu mata). Ka taea hoki e koe te tautuhi i ō rā momona mā te tirotiro i tēnei huringa. |
| Ngā Kete Whakamātautau Whakaputa Hua (OPK) | Ko tēnei "Kete Matapae Whakatō Hua (OPK)", e wātea ana i ngā whare rongoā, ka ine i te homoni i roto i tō mimi, ā, ka whakatūpato i a koe i ngā rā 1-2 i mua i te whakaputanga o te hua. Kia pai te putanga mai o te hua, ka taea e koe te whakanui ake i tō angitu mā te moe tāne mō ngā rā e 3 tonu mai i taua rā. |
| Aroturuki Hua | He utu nui ēnei, engari ka taea e ēnei taputapu te kite i ngā rā momona tae atu ki te 6-7 ngā rā i mua i te huringa paheketanga. |
Karere Tangohia ki te Kāinga
- Ehara i te mea ko koe anake te tangata e tika ana kia whakaroa i te whānau tamariki. He āhuatanga tēnei mā kōrua e rua e aro atu. Nō reira, kia tautoko, kia aroha tetahi ki tetahi.
- I mua i te whakamātau i tētahi o ngā tikanga o tēnei tuhinga, kia kite koe i tētahi tākuta, kia whiwhi hoki i ētahi whakamātautau taketake. Kaua e warewarehia te take o te raruraru.
- Ko te kai hauora , te pupuri i te taumaha hauora, me te karo i te ahotea ngā huarahi taiao pai rawa atu hei whakanui ake i te momonatanga .
- Te whakaputanga o te hua manuMā te tautuhi i ngā rā me ngā wā e puta ai te whakaputanga hua (ngā wā momona) me te moe tāne i aua rā ka tino whakanui ake i te angitu.
- Mena kua whakamātau koe mō te tau (6 marama mena kua neke atu koe i te 35 tau) ā, kāore anō kia puta he hua, rapua tonutia te tohutohu a te tohunga.
Te momonatanga, Te whānautanga o te tamaiti, Te haputanga, Te momonatanga, Te whakaputa uri, PCOS, BMI, Te ahotea, Te kai, Te pēpi, Te haputanga
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