Ko te huka toto te pūtake matua o te pūngao e hiahiatia ana e te tinana, arā, ko te kūhuka. Heoi, ki te roa te noho o tēnei taumata huka, ka pā mai he maha ngā raruraru hauora kino pērā i te mate huka . Nō reira, he mea nui kia mōhio te hunga mate huka, tae atu ki te hunga e hiahia ana kia noho hauora, ki te whakahaere i ō rātou taumata huka toto. He waimarie, ka taea e tātou te whakahaere i tēnei āhuatanga mā te whakamahi i ngā mahi ngāwari pērā i te whakakorikori tinana, te kai tika, me te tango rongoā i whakaritea e te tākuta mēnā e tika ana.
Me whiriwhiri tātou i ngā warowaihā pai (ngā warowaihā matatini)
He maha ngā momo warowaihā, arā, ko ngā ' māngaro '. Ko tētahi momo ko ngā warowaihā māmā . Ka tere te nakunaku o ēnei, ā, ka hurihia hei hukahuka, ka tāpirihia ki te toto. Whakaarohia, koinei te mea ka tupu ina inu koe i tētahi inu reka, ina kai rānei koe i tētahi kai reka. Ka piki ohorere te taumata huka i roto i te toto.
Ko tētahi atu momo ko ngā warowaihā matatini . Kei roto i ēnei ko te māngaro me te muka. Nā te mea he roa ake te nakunaku, ka tukuna pōturi te huka ki roto i te toto. Ko te tikanga o tēnei, kāore e piki tonu ngā taumata huka toto i muri i te kai i ēnei kai. He nui ake hoki ngā huaora me ngā kohuke kei roto.
He pai ake te whiriwhiri i ngā kai e nui ana te warowaihā matatini. Anei ētahi tauira:
- Ngā witi (hei tauira, pīni pīni, pīni matomato)
- Hua (he hua katoa)
- Ngā huawhenua māngaro pērā i te kūmara
- Ngā kai witi katoa pērā i te raihi parauri me te taro witi katoa
Kai i ngā kai e whai kiko ana i te muka.
He momo warowaihā matatini anō hoki te muka. Engari ko te mea motuhake, kāore e taea e te tinana te nakunaku i ēnei mea, ka huri hei hukahuka. Nō reira, ko te kai i ngā kai momona i te muka, kāore e whakapiki i te taumata huka toto. Hei tāpiri, he maha atu ngā painga o te muka. Ka āwhina i te nakunaku , ka whakahaere i te kai koretake mā te mea ka kī koe, ā, ka āwhina hoki ki te tiaki i a koe mai i ngā mate manawa me te mate pukupuku koroni.
E rua ngā momo muka matua: te muka wairewa me te muka kore wairewa. O ēnei, he tino āwhina te muka wairewa ki te whakahaere i te huka toto.
| Ko ētahi kai he nui te muka wairewa | |
|---|---|
| – Āporo | – Ōti |
| – Āwōkātō | – Panana |
| – Pīni, pī, rēneti | – Ngā pūriri |
| – Ngā purapura chia | – Ngā nati |
Ko ēhea ngā kai he iti te taupū glycemic?
Ko te taupū glycemic ( GI) he ine i te tere o te pikinga o ngā taumata huka toto i muri i te kai i tētahi kai. Ko te uara GI o te huka parakore he 100.
- Ko ngā kai he 55, iti iho rānei te GI , he kai hauora e āta piki haere ai ngā taumata huka toto.
- Ko ngā kai he GI neke atu i te 55 he kai e tere ai te piki o te huka toto.
Nō reira, mā te tāpiri atu i ngā kai iti-GI ki tō kai ka āwhina i te whakahaere i ngā taumata huka toto. Hei tauira, he iti ake te GI o te taro witi katoa i te taro mā.
Mā te whiriwhiri i ngā kai he iti te GI, ka taea e koe te whiriwhiri i tētahi kai me te kore e manukanuka ki te huka, ahakoa kei te hiakai koe.
Te hiranga o te noho pukumahi i te roanga o te rā
Ko te whakakorikori tinana, te neke rānei i tō tinana, tētahi o ngā huarahi pai ki te whakahaere i te huka toto. Ina kaha tātou, ka tahuna e ō tātou tinana te huka kua rongoatia i roto i ō tātou uaua me te ate hei whakaputa pūngao. Ina pau ēnei huka kua rongoatia, ka tīmata te tinana ki te whakamahi i te huka i roto i ō tātou toto. He māmā noa iho, ki te nui ake tō whakakorikori tinana, ka iti iho te taumata huka toto.
Heoi, ki te mea he mate huka koe, he mea nui kia tirohia ō taumata huka toto i mua, i te wā, me muri i te whakakori tinana kia mōhio ai kei roto i te awhe haumaru.Ki te pāngia koe e ngā tohu o te huka toto iti (hypoglycemia), pērā i te whanoke me te ngoikore, me mutu te whakakori tinana.
He mea pai te mahi whakakori tinana ngāwari mō te 150 meneti pea ia wiki, pērā i te hikoi tere, te kaukau rānei. Ka taea hoki e koe te whakauru i ētahi mahi whakakori tinana iti ki roto i tō mahinga o ia rā:
- Whakamahia te arawhata hei utu mō te ararewa.
- Mēnā kei te haere koe ki te toa, me eke pahikara, me hikoi rānei, kaua e taraiwa.
- Hikoi haereere i a koe e mātaki ana i te pouaka whakaata.
Ngā painga nui o te hikoi poto i muri i te kai
I te nuinga o te wā, ka piki ake te taumata huka toto i waenga i te 30 me te 90 meneti i muri i tā tātou kai. Ko tētahi o ngā huarahi pai rawa atu, kua whakamātauhia hoki hei whakahaere i tēnei ko te hikoi poto i muri i te kai. I kitea i roto i tētahi rangahau tata nei, ahakoa he hikoi poto mō te 3 meneti i muri i te kai, ka taea te ārai i te pikinga o te huka toto. Kua whakaūtia he pai ake te hikoi mō te 10 meneti pea. Nā te mea ka nui ake te aro o tō tātou tinana ki te homoni insulin . Ko te insulin te mea e kawe ana i te huka i roto i te toto ki roto i ngā pūtau ka huri hei pūngao.
Nō reira kia maumahara, kaua e noho noa i runga i te sofa me te mātaki pouaka whakaata i muri i te tina, he haumitanga nui anō hoki mō tō hauora ahakoa he hikoi poto noa iho i te māra .
Kaua e wareware ki te inu i te nui o te wai.
Ki te kore koe e inu wai nui, ka matewai pea tō tinana. Ko te tikanga o tēnei ka heke te taumata wai i roto i tō tinana. Ka whakaitihia te nui o te wai i roto i tō toto, ā, ka piki ake te kukū o te huka. Ka piki ake te taumata huka i roto i tō toto.
Ki te tino matewai te tangata mate huka, he tohu pea tēnei kua tino teitei rawa te taumata huka toto. Ahakoa kāore he nui o te wai hei inu i ia rā, e taunakihia ana kia inu te pakeke hauora i te iti rawa 4-6 karāhe wai ia rā. Inuhia kia nui ake i ngā rā wera me te wā e whakakori tinana ana. Ki te kore koe e inu i te nui o te wai, ka huri pea tō mimi ki te kōwhai pouri.
Mā te whakaiti i te taumaha ka āwhina i te whakahaere i ngā taumata huka
Mena he taumaha rawa koe, mā te whakaiti i tō taumaha ka āwhina i te whakaiti i tō tupono ki te pāngia e ngā mate maha atu, tae atu ki te mate ngākau. Waihoki, ahakoa he iti noa te whakaiti i tō taumaha ka āwhina i te whakahaere i te huka toto. Ina whakaitihia tō taumaha, ka taea e tō tinana te whakamahi i te homoni insulin kia pai ake te whakamahi. Ka whakaitihia e tēnei ngā taumata huka toto.
Mena kei te tango rongoā koe mō te mate huka momo 2, mā te whakaiti i tō taumaha ka āwhina pea koe ki te whakaiti i te horopeta o tō rongoā, ki te whakamutu rānei i te tango. Mā te whakaiti i te 5% noa iho o tō taumaha tinana ka nui te pānga ki te whakahaere i tō huka toto. Kōrero ki tō tākuta hei āwhina i a koe ki te whakatakoto i tētahi whāinga taumaha me tētahi mahere kai e pai ana māu.
He mea nui anō hoki te moe mō te whakahaere i te huka!
Mena he uaua ki a koe te moe, kua whakaatuhia e ngā rangahau he āwhina te nui o te moe ki te whakahaere i te huka toto. Mā ngā mea ngāwari pēnei i te karo i te whakamahi i ngā taputapu hiko pēnei i te waea me ngā papahiko i mua i te moe, me te pupuri i tō rūma kia pōuri, ka āwhina i a koe kia moe pai i te pō. Ki te kore ēnei e āwhina, tirohia tō tākuta . Ka taea e ia te tirotiro mēnā he mate moe tōu, ā, ka tūtohu i tētahi mahere maimoatanga.
Tangohia te rongoā i whakaritea e tō tākuta i te wā tika.
Ki te tango koe i tētahi rongoā mō te mate huka, ko te whāinga o te mahere maimoatanga a tō tākuta kia mau tonu te taumata o te huka toto ki te awhe hauora (kaua e tino tiketike rawa, kaua hoki e tino iti rawa). Hei whakatutuki i taua whāinga, me tango e koe tō rongoā kia rite ki te whakahaunga, kia rite tonu . E whakaatu ana ngā rangahau ahakoa te ngaronga o te horopeta kotahi o te insulin ka whakaitihia te roa o te noho o tō huka toto ki te awhe hauora. Ki te ngaro koe i tētahi horopeta, kōrero ki tō tākuta mō tēnā.
Kia tirohia tonutia ngā taumata huka toto.
Mena he mate huka tōu, he mea tino nui kia tirohia tonutia ō taumata huka toto. Mā te pupuri i tētahi rekoata o ō taumata huka toto i tēnei ara ka āwhina i tō tākuta ki te whakatau mena kei te whai hua tō mahere maimoatanga, me te mea rānei me huri. Ina koa mena he mate huka momo 1 tōu, me tirotiro e koe tō huka toto i ngā wā maha puta noa i te rā, ina koa i mua i te kai, i te wā e whakakori tinana ana koe, me te wā moe.
Haunga te tikanga wero maihao, arā, ko te tango i tētahi pata toto ka tirotiro ki te mita, kei reira anō ngā taputapu e kiia nei ko ngā Aroturuki Hukapapa Tonu (CGM), e mau ana ki te tinana. Ka ine aunoa ēnei i ngā taumata huka toto i ia meneti torutoru.
He pono rānei ngā hua taiao e kī ana ka taea te whakaiti i te huka?
He maha ngā tāpiringa kai me ngā hua taiao kei te mākete e kī ana ka taea e rātou te whakaiti i te huka. Me titiro tātou ki ētahi o ngā meka pūtaiao mō ēnei.
- Hinamona: Kua whakaatuhia e ngā rangahau ka taea e te hinamona te whakaiti i ngā taumata huka toto, inā koa te huka toto nohopuku.
- Winika aporo cider:He taunakitanga kei te kitea ko te inu i ēnei i muri i te kai ka āwhina i te aukati i te pikinga ohorere o te huka toto. Heoi, kaua te hunga whai mate tākihi e whakamahi i ēnei.
- Ngā kākano fenugreek: He taunakitanga kei reira anō ngā kākano fenugreek e kaha ana ki te whakaheke i te huka toto.
- Konupora, Ginseng, Berberine, Probiotics: Kei te rangahauhia hoki ēnei, engari he taupatupatu ngā hua. Me whai rangahau anō.
He mea tino nui: Kaua rawa e whakamahi i ngā tāpiringa kai pēnei hei whakakapi mō ngā rongoā kua tohua e tō tākuta. Ki te hiahia koe ki te whakamātau i tētahi mea pēnei, kōrero ki tō tākuta i te tuatahi, ā, me tono whakaaetanga .
Me aha mēnā ka piki ohorere te huka toto?
Ki te tino teitei rawa te taumata o tō huka toto, ka kiia e mātou he hyperglycemia . Ahakoa kāore koe i te tino pouri, ki te teitei te ine o te mita, anei ētahi mea ka taea e koe te mahi:
- Āta karohia ngā kai me ngā inu kei roto te huka me te warowaihā.
- Inumia he nui o ngā wai kāore he huka, inā koa te wai.
- Ki te taea, me whakakorikori tinana.
Heoi, ka taea e te hyperglycemia te whakararu i te ora mēnā kāore e rongoatia. He āhuatanga ohorere hauora tēnei. Mena he mate huka tōu, ā, kei a koe tētahi, neke atu rānei o ngā tohu e whai ake nei, haere tonu ki te tari ohorere o te hōhipera (ETU).
| Ngā tohu whakatūpato e hiahia ana kia tere te hōhipera | |
|---|---|
| – Te whakapairuaki me te ruaki | – Te nui o te matewai |
| – Te uaua ki te manawa | – He kakara hua i te manawa |
| – Te tere o te manawa | – Mamae puku |
| – Te pōhēhē, te kore rānei e mōhio ki te huarahi | |
I te hōhipera, ka rongoāhia koe e ngā tākuta ki te insulin, ngā wai i roto i te uaua, me ngā electrolytes e tika ana.
Karere Tangohia ki te Kāinga
- Ahakoa ko te huka toto te pūtake matua o te pūngao o te tinana, ka taea e ōna taumata tiketike mō te wā roa te arahi ki ngā mate kino pērā i te mate huka.
- Mena he mate huka tōu, he mea tino nui kia whai tika koe i te mahere maimoatanga a tō tākuta.
- Mā te whakarerekē i tō kai (te kai i ngā kai he nui te muka, he iti te GI), te whakakori tinana i ngā wā katoa, te moe nui, me te whakahaere i tō taumaha ka āwhina i te tangata ki te whakahaere i ō rātou huka toto.
- Kaua rawa e whakamahi i ngā hua taiao, i ngā tāpiringa kai rānei e wātea ana i te mākete hei whakakapi mō ngā rongoā kua tohua. Me kōrero tonu ki tō tākuta i mua i te whakamahinga.
- Ki te puta ngā tohu o te hyperglycemia ki a koe, pērā i te matewai nui me te uaua ki te manawa, haere tonu ki te rūma whawhati tata (ETU).
Mate huka, huka toto, huka toto, mate huka, whakahaere huka, kai whakaiti huka
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero