Ka tīmata anō tō rā me te pakari me te mamae o tō tuara me ō hope ina ara ake koe i te moenga i te ata? Ahakoa ka iti haere te mamae i a koe e mahi ana i te rā, kei te ahua kua tio anō tō tuaiwi ina ara ake koe i te noho? Mena kua pā tēnei ki a koe, tera pea mōu tēnei. Kua mōhio pea koe kei a koe tētahi mate e kiia nei ko te Ankylosing Spondylitis (AS). Kaua e wehi ki te whakarongo ki tēnei ingoa. Ahakoa he uaua te noho me tēnei mate, ki te whakahaere tika koe, ka taea e koe te noho hauora, harikoa. I tēnei rā, ka kōrero tātou mō te mahi i tēnei.
He aha te Ankylosing Spondylitis (AS)?
Ehara te Ankylosing Spondylitis, arā, te AS, i te mamae tuara noa iho. He mate mumura mau tonu e pā ana ki ngā hononga o te tuaiwi. He mate pūnaha ārai mate e meinga ai te pūnaha ārai mate o te tinana kia whakaeke i ō tātou hononga.
Whakaarohia te mea ka puta mai ina pāngia koe e tēnei momo mumura mau tonu i roto i tō tuaiwi. Tuatahi, ka mamae, ka pakari hoki. I roto i te wā, i a tō tinana e ngana ana ki te whakatika i te kino, ka puta he kiko wheua hou. Ka taea e tēnei te hono tahi i ngā tuaiwi o tō tuaiwi, ā, ka ngaro pea te ngāwari o tō tuaiwi. Engari ki te whakahaere tika koe, ka taea e koe te ārai i ēnei mate kino.
I te nuinga o te wā, ka tīmata tēnei mate i te wā taitamariki, i waenganui i te 20 me te 40 tau te pakeke. I ētahi wā ka roa te wā ka kitea te mate. Nā te mea he tokomaha te hunga e whakaaro ana he raruraru tuara noa iho. Nō reira, ko te mea kua whiwhi koe i te mate, ko te tikanga kei te tiaki koe i tō hauora, kei te tū pakari hoki mō taua mate. He kaha nui tēnā i roto i a ia anō!
Te kaha hinengaro i riro mai i te whakahaere i ngā tohu
Ahakoa te āhua o te noho tahi me te AS, me titiro tātou ki tētahi atu taha. Ko ngā mahi katoa e mahia ana e koe hei whakahaere i ō tohumate ka pā pai ki ngā āhuatanga katoa o tō koiora.
Ko te kaha o te whakaaro ki te whakahaere i tō hauora koinei pea te mea pai rawa atu ka puta mai me te AS.
Ki te kī ngāwari, ka akiakihia koe e te AS ki te whai i tētahi momo noho hauora. Ko ngā mea ka whakaaro pea koe, "Āe, me whakakorikori tātou ā muri ake nei" me "He aha te mea ka puta mēnā ka kai ahau i tēnei kai?", he mea kāore e taea e koe te mahi me te AS. Nā te mea ka nui ake tāu mahi hē, ka nui ake te mamae ka pā ki a koe. Ka akiakihia koe e tēnei ki te whakatau i ngā kōwhiringa hauora. Mā ēnei tikanga ka nui ake tō tūponotanga kia ora ake koe i te tangata kāore he AS.
Me pēhea te whakahaere i te AS mā te kai me te inu?
Ka taea e ngā kai e kainga ana e koe te whakahaere i te mumura i roto i tō tinana. Ko ngā kai e kino ake ai ngā tohu o te AS ko ngā kai anō e tika ana kia iti ake te kai a tātou katoa. Arā, mā te whakahaere i tō kai mō te AS, ka whakaitihia e koe te tūponotanga o te maha atu o ngā mate, tae atu ki te mate huka me te mate manawa.
| Me noho tawhiti atu i ēnei mea (e whakanui ana i te mumura) | Tāpirihia ēnei mea ki tāu kai (whakaiti i te mumura) |
|---|---|
| Huka Parakore: Ngā inu reka, ngā keke, ngā pihikete, te tōfi, me ētahi atu. | Ngā kai whai kiko i te Omega-3: Ngā ika hinuhinu pērā i te hāmana, te tuna, me te hereni, ngā purapura harakeke, me ngā nati wōnati. |
| Mīti Tukatuka: Sōsisi, mītiporo, pēkana. | Huawhenua me ngā hua hou: Ngā mea kanapa te tae pērā i te pīnihi, te kāreti, te pūrokoro, ngā hua rākau, te āwōkātō. |
| Ngako Whakawhiti: Mākarini, ngako whakapoto, nga kai parai (kai tere), nga kai parai kua takaihia. | Ngā witi katoa: Raihi parauri, ōti, rai. |
| Ngā kai parai rawa me ngā kai hinuhinu. | Ngā hinu hauora: hinu oriwa, hinu kokonati (kia taurite). |
Tērā pea he uaua ki te taunga ki tēnei kai i te tīmatanga. Engari i muri i tētahi wā, ka tīmata koe ki te kaha ake te hihiri i te mea ka memeha haere tō mamae me tō kaki. Kia maumahara tonu, kōrero ki tō tākuta i mua i te hanga i tētahi huringa nui ki tō kai.
He rongoā nui te whakakori tinana mō te AS!
Mō te tangata whai AS, ehara te whakakori tinana i te kōwhiringa, he mea nui. Mā te noho puku me te kore whakakori tinana ka pakari ake, ka mamae ake hoki ō hononga. Nō reira, he mea nui kia whakauruhia te whakakori tinana ki roto i tō mahinga o ia rā.
1. Te totoro
Koinei te mea tino nui. Mā te mahi i ngā mahi totoro ngawari i te ata me te roanga o te rā ka āwhina i te whakaiti i te pakari o ō hononga me te pupuri i te ngāwari. He pai ngā mahi pēnei i te yoga mō tēnei. Engari kia mahara, kaua e akiaki i a koe kia mamae rawa. Whakarongo ki tō tinana.
2. Te whakakori tinana hei whakapakari i te ngākau (Aerobic/Cardio)
Mā ngā mahi whakakori tinana pēnei i te hikoi tere me te kaukau ka āwhina i tō hauora whānui, i tō mahi ngākau, me tō whakahaere taumaha. He tino pai te kaukau nā te mea ka iti ake te taumahatanga ki ō hononga.
3. Whakangungu Kaha
Mā te whakapakari i ngā uaua huri noa i te tuaiwi ka tautoko pai i te tuaiwi. Ka taea e tēnei te whakaiti i te mamae. He pai ake te kōrero ki tētahi kaiwhakaora tinana me te whakawhanake i tētahi kaupapa whakakori tinana e tika ana māu.
He mea tino nui ēnei mahi whakakori tinana katoa mō tō hauora tinana me tō hauora hinengaro hoki. Ka whakapai ake ngā homoni e puta ana i te wā whakakori tinana i tō wairua, ka whakaiti hoki i te ahotea.
I mua i ngā mea katoa, me whai i ngā tohutohu a te tākuta!
He aratohu noa iho ngā mea katoa o tēnei tuhinga. Mēnā he AS tōu, me noho tō tākuta hei hoa pai mōu.
- Tangohia te rongoā kua tohua kia rite ki te mea kua tohua, ā, i te wā tika. Kaua e mutu te tango i tō rongoā me te kore e pātai ki tō tākuta mēnā kua iti te mamae.
- I mua i te tīmatanga o tētahi kaupapa whakakori tinana hou, inā koa ko te whakakori tinana, kōrero ki tō tākuta. Tērā pea ka tukuna koe e ia ki tētahi kaiwhakaora tinana.
- Mena ka rerekē ō tohumate, hei tauira, ki te kino haere te mamae, me rapu tohutohu hauora.
Tirohia te wero o te AS hei whai wāhitanga ki te hanga i ngā huringa pai rawa atu o tō ao. Kia mau ki te kawenga mō tō hauora. Ka miharo koe ki te kaha e homai ana e ia ki a koe.
Karere Tangohia ki te Kāinga
- He mate ngāwari te Ankylosing Spondylitis (AS). Kaua e wehi.
- Kei roto i ō ringaringa te mana whakahaere i ō tohumate. Mā tēnei koe e kaha ai ki te hinengaro.
- Tāpirihia atu ngā kai hei whakaiti i te mumura (omega-3, huawhenua, hua rākau) ki tō kai. Me karo i te huka me ngā kai tukatuka i ngā wā katoa e taea ana.
- He mea nui te totoro i ia rā. Tāpirihia hoki ngā mahi whakapakari tinana me ngā mahi whakapakari tinana ki tō mahinga.
- Me kōrero tonu ki tō tākuta i mua i te whakarerekē i tō momo noho me te whakaaro ki te maimoatanga.
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