He maha ngā wā ka pāngia koe e te mamae o te tuara, inā koa te tuara o raro? Ina ara ake koe i te ata, ka pēhia tō tuara, ka uaua ki te piko? I ētahi wā ka whakaaro tātou he whāwhā noa iho, he tū tika rānei. Engari i ētahi wā, tera pea he take nui ake kei muri i tēnei mamae tuara tonu. Koinei te Ankylosing Spondylitis, arā, ko te `(AS)`. I tēnei rā, ka kōrero tātou mō tēnei mea me pēhea te noho angitu me tēnei mamae.
He aha te Ankylosing Spondylitis (AS)?
Whakaarohia tō tuaiwi he kohinga o ngā hononga me ngā hononga iti e hono ana tetahi ki tetahi. Koinei ngā mea e āhei ai tātou ki te piko, ki te toro, ki te huri i tō tātou tuaiwi. Engari i roto i te tangata he mate e kiia nei ko te Ankylosing Spondylitis (AS), ka mumura ēnei hononga me ngā hononga. Pērā i te pupuhi o ō tātou tinana ina whara tātou.
Ina roa te mumura, ka mārō haere ngā hononga. Ka ngaro te ngāwari. Koinei te tino take o te mārō o te ata me te mamae o te tuara. He momo mate rumatiki te AS. Ahakoa kāore he rongoā katoa mōna, ka taea e tātou te whakahaere i ōna tohu, inā koa te mamae o te tuara e tino whakararuraru ana i a koe, ā, ka ora i te oranga noa.
Te whakaora tinana me te whakakori tinana hei pupuri i te ngāwari
Ko tētahi o ngā mea pai rawa atu ka taea e koe te mahi i tēnei āhuatanga ko te whakakori tinana tika me te whakaora tinana . E whakaaro ana ētahi kāore e pai te whakakori tinana ina mamae tō tuara. Engari ki te AS, he rerekē rawa te kōrero.
- Te whakapakari i ngā uaua: Ka whakapakari te korikori tinana i ngā uaua o tō tuara me tō kaki. Mā tēnei ka āwhina koe ki te pupuri i te tū tika.
- Ngāwari: Mā ngā mahi totoro tinana, ka āwhina i te pupuri i te ngāwari me te whānuitanga o te nekehanga o ō hononga.
- Ngā mahi manawa: I te whanaketanga o te AS, ka pā pea ki ngā hononga e hono ana i ngā wheua o te uma. Nō reira, he mea nui kia whai wāhi ki ngā mahi manawa hōhonu me ngā mahi whakakori tinana.
Engari kia maumahara, kaua e whakamātau i ēnei mahi whakakori tinana ko koe anake. Kia tino kite koe i tētahi kaiwhakaora tinana , ā, kia whiwhi koe i tētahi kaupapa whakakori tinana kua whakaritea mō tō āhua. Koinei te huarahi haumaru me te huarahi tino whai hua.
Me whakarerekē rānei tātou i te kai e pā ana ki te mamae?
I mōhio koe ka pāngia hoki ō hononga e te kai e kainga ana e koe? Ae, he pono. Tērā ētahi kai ka whakanui ake i te mumura i roto i te tinana. Nā te mea he mate anō hoki a AS e pā ana ki te mumura, he pai ake te karo i aua kai.
Ina koa, ngana ki te whakaiti i ēnei mea:
- Ngā kai kei roto ngā ngako whakawhiti (te nuinga o ngā hua tunu, te pata)
- Ngā kai tukatuka (pērā i te hōtiti, te mītiporo)
- Huka parakore (inu reka, keke, pihikete)
Engari, tāpirihia he kai hei whakaiti i te mumura me te whakamamae i te mamae. He nui ngā āhuatanga "(Antioxidant)" me "(Anti-inflammatory)" o ēnei kai.
| Momo kai | He aha i pai ai ēnei? (Ngā āhuatanga motuhake) |
|---|---|
| Tī matomato | He kaha ngā āhuatanga antioxidant. |
| Ika hinuhinu (tāmana, tuna, sardine) | He nui ngā waikawa ngako omega-3 , e mōhiotia ana hei whakaiti i te mumura. |
| Ngā huawhenua (ina koa ngā mea matomato) | Kī tonu i ngā huaora me ngā kohuke. Ka whakaiti i te mumura i roto i te tinana. |
| Ngā hua pērā i te pamekaranete, ngā hua, me ngā aporo | Ka āwhina ngā hua e whai kiko ana i ngā antioxidants ki te whakamamae i te mamae. |
| Hinu oriwa, hinu canola | Kei roto ngā ngako hauora. |
| Kanekane me te turmeric | He rongoā tūturu ēnei hei whakamamae mamae, hei rongoā ārai-mumura hoki. |
| Ngā nati me ngā witi katoa | He nui te muka me te ngako hauora. |
Ngā maimoatanga wera me te makariri ka taea e koe te mahi i te kāinga
He mea māmā noa iho ka taea e koe te mahi i te kāinga hei whakaora tere i a koe e mamae ana ko te tāpiri i tētahi kōpeke wera, makariri rānei. Ahakoa e whakaora ana ēnei i te mamae, e rua ngā huarahi e mahi ai.
- Wera: Ka āwhina te wera ki te whakangāwari i ngā uaua piri me te whakapiki i te ngāwari o ngā hononga.
- Mātao: Ka whakangoikore te mātao i ngā io i te wāhi e mamae ana, ka whakaiti i te kare o te mamae.
Ka taea e koe te whakamātau i ngā mea e rua, kia kite ai ko tēhea te tikanga e tino pai ana ki a koe. He maha ngā tāngata e mahi ana i te maimoatanga mahana i mua i te whakakori tinana, ā, i te maimoatanga matao i muri i te whakakori tinana.
Te Whakaora Wera
Kaukau wera mō te 20 meneti pea. Rūmakina rānei ki roto i te kaukau wera. Kātahi ka kakahuria he kākahu mahana hei pupuri i te wera. Ka taea hoki e koe te whakatakoto i tētahi papa whakamahana ki te wāhi e mamae ana. Ki te hiahia koe ki te hanga i tētahi ki te kāinga, whakamahana ki roto i te ngaruiti me te tauera mākū. Engari kia tino whakamatautauria te wera ka takai ki roto i tētahi tauera maroke i mua i te paninga ki tō kiri. Ki te kore, ka wera pea koe!
Te Whakaora Makariri
Tāpirihia he putea hukapapa, he putea makariri kua whakakiia ki te tiēre, he putea tio rānei kua whakakiia ki ngā poraka hukapapa ki te wāhi mamae mō te 20 meneti i ia wā. Ka taea hoki e koe te whakamahi i tētahi putea pīni tio ki te kāinga.
I mua i te whakamātau i tētahi o ēnei, inā koa mēnā he nui tō mamae, me kōrero koe ki tō tākuta. He mea tino nui te whiwhi i tētahi tātaritanga tika me tētahi mahere maimoatanga.
Karere Tangohia ki te Kāinga
- Ko te Ankylosing Spondylitis (AS) he mate roa e mumura ai, e pakari ai hoki ngā hononga o te tuaiwi.
- Ko ngā tohu matua ko te mamae o te tuara o raro me te kōpeketanga o te ata.
- Ahakoa kāore e taea te whakaora katoa i tēnei mate, ka taea tonu te whakahaere i ngā tohumate me te ora pai.
- He mea tino nui ngā mahi whakakori tinana i raro i te aratohu a te kaiwhakaora tinana.
- Mā te kai i tētahi kai e whakaiti ana i te mumura ka āwhina i te whakaiti i te mamae.
- He maimoatanga ngāwari ki te kāinga te whakaora wera, te whakaora makariri rānei, e tere ai te whakamamae i te mamae.
- I mua i te mahi i tetahi mea, he mea nui kia toro atu ki tō tākuta kia tika ai te tātaritanga me te maimoatanga.
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