I ētahi wā ka pāngia koe e te mataku ohorere, te manukanuka, kāore he take? Kei te tere ake te pao o tō ngākau, kei te werawera ō ringaringa, kei te wiriwiri tō tinana? He maha ngā take mō ēnei mea. Engari ki te mea he mate huka tōu, ko te take huna kei muri i ēnei tohu he hekenga o ō taumata huka toto, he hypoglycemia rānei e kiia nei e ngā tākuta. Nō reira, he aha tēnei ka tupu ai? Ko te mea nui ake, me aha tātou mō tēnei? Me kōrero noa iho tātou mō tēnei.
He aha ahau ka manukanuka ai ina iti te huka toto?
Ki te kī ngāwari, ina tino heke te taumata o te huka toto, ka kaha te tinana ki te whakahoki i tōna taumata ki te āhua noa. E kite ana te tinana i tēnei he āhuatanga ohorere, ā, ka tukuna e ia ētahi homoni i te wā kotahi.
Ko tētahi o ngā mea tino nui ko te epinephrine , e mōhiotia ana ko te adrenaline . Koinei te homoni e whakarite ana i tō tātou tinana mō te "whawhai, te rere rānei." Ka tohu tēnei homoni ki tō tātou ate kia whakaputa ake i te huka, te kūhuka rānei, ka tāpiri atu ki te toto.
Ko tēnei homoni adrenaline te mea e tere ake ai te pao o tō ngākau, e werawera ai ō ringaringa, e wiri ai tō tinana, ā, e pōuri ana koe, e mataku ai hoki. Koinei ngā tohu whakatūpato a tō tinana. Ko te huarahi tēnei a tō tinana ki te kī atu ki a koe, "Āe, he tino iti tō huka toto, me mahi he mea hei whakatika!"
Whakaarohia, ki te mau tonu tēnei taumata huka iti, ka whakaputa te tinana i ētahi atu homoni. Ko tētahi o ēnei ko te cortisol . E kiia ana hoki ko te "hormone ahotea" nā te mea ka āwhina i te whakahaere i ngā mea pēnei i tō tātou wairua me te wehi.
Titiro mai, kei tetahi taha ko te adrenaline, kei tetahi taha ko te cortisol. Ina honoa ēnei mea e rua, he nui noa atu hei whakaoho i te manukanuka. He rite tonu tēnei ki tētahi tunu mō te manukanuka.
He aha i heke ohorere ai te taumata o te huka i roto i te toto?
Ko te whāinga matua o te rongoā i te mate huka he whakahaere me te whakaheke i ngā taumata huka toto. Engari i ētahi wā, ka tino iti rawa. Ka tīmata te nuinga o te tangata ki te pāngia e ēnei tohu ina heke te taumata huka toto ki raro i te 70 mg/dL (mirakaramu ia teririta). He maha ngā mea ka puta ai tēnei.
Ahakoa te tangata kāore he mate huka, ka pāngia pea e te iti o te huka toto i ētahi wā. Me titiro mārama tātou ki ēnei take i roto i tētahi ripanga.
| Ngā take he iti te huka toto o te hunga mate huka | Ngā āhuatanga ka iti pea te huka toto o te hunga kāore he mate huka |
|---|---|
| Te whakanui ake i te nui o ngā rongoā mate huka (ina koa ko te insulin). | Te inu nui rawa i te waipiro. |
| Te peke i te akoranga matua. | Ko ētahi pokanga i mahia hei whakaiti i te taumaha (pokanga whakaiti taumaha). |
| Te kai iti iho i tāu e kai noa ana. | Te kai i ngā kai he nui te huka me te warowaihā i te wā kotahi (ka heke ohorere pea ngā taumata huka toto i muri mai). |
| Te whakakori tinana nui atu i te tikanga. | Ētahi atu āhuatanga hauora, rongoā rānei. |
He aha tā tātou e taea ai te whakahaere i tēnei āhuatanga?
Mena he mate huka tōu, ko te huarahi pai ki te whakahaere i tō manukanuka ko te pupuri i ō taumata huka toto ki roto i te awhe haumaru. Ehara i te mea ngāwari pēnei i te whakaaro, engari mā ēnei tohutohu koe e āwhina ki te whakatutuki i tēnā.
Kia tūpato i te wā e whakamahi ana i te insulin.
Ko te tino take o te iti o te huka toto ko te nui rawa o te insulin e tangohia ana. Mena kei te tango koe i te insulin, me whakarite kei te tika te momo me te horopeta e tangohia ana e koe . I te wa e werohia ana, me whakarite kia werohia i raro i te kiri. I etahi wa, ki te werohia e koe ki roto i te uaua, ka tere rawa te mimiti o te insulin, ka tere te ngaro o tona whai huatanga.
Kia tūpato ki tāu e kai ana - Ngā kai he iti te taupū glycemic
Ko ētahi kai ka piki ohorere te taumata huka toto, kātahi ka heke anō i roto i ētahi haora. Engari ko ētahi atu kai ka āwhina i te pupuri i te pumau o te taumata huka toto. Ko tētahi inenga hei āwhina i a tātou ki te mārama ki tēnei ko te Taupū Glycemic (GI) .
I te whakarapopototanga, e pā ana tēnei ki te tere o te hurihanga o ngā warowaihā i roto i te kai e kainga ana e tātou hei huka, ā, ka tāpirihia ki te toto. Ka teitei ake te uara GI, ka tere ake te pikinga o te taumata huka.
| Ngā Kai Taumaha-Tiketike | Ngā Kai Iti-Glycemic |
|---|---|
| Ngā huka māmā (huka, honi) | Heihei, ika, me ētahi atu pūmua |
| Ngā inu reka | Nati |
| Ngā warowaihā pērā i te taro mā, te rimurapa, te raihi mā, me te rīwai | Ngā pīni pērā i te rēneti me te pīni tīhi |
| Ko ētahi hua (merengi, mango) | Ngā huawhenua iti-māngaro (āparakuhi, pīti, pūrokoro, tōmato) |
Ehara tēnei i te kī kāore e taea e koe te kai i ngā kai GI teitei. Engari ki te kai koe i aua kai, kainga i roto i ngā rahinga iti , me te taurite ki ngā ngako hauora, te pūmua, me te muka. He rite tonu te hiranga o tāu e kai ana ki te nui o tāu e kai ai me te nui o tāu e kai tahi ana me taua kai .
Kia mātau i te wā e whakakorikori tinana ana.
He huarahi pai te whakakori tinana hei whakaheke i te taumata huka toto. Ka āwhina hoki ki te whakaiti i te ahotea me te manukanuka. Ina whakakori tinana tātou, ka tukuna e ō tātou roro ngā matū "whakaharikoa" pērā i ngā endorphins.
Engari kia maumahara, ka taea e te whakakori tinana te whakaheke i te huka toto. Nō reira, i mua i tō whakakori tinana, me whakarerekē e koe tō kai me te horopeta o te insulin . Ko te huarahi e mahi ai koe i tēnei ka whakawhirinaki ki ngā mea maha, pērā i te momo whakakori tinana e mahia ana e koe me tō taumaha. Kōrero ki tō tākuta mō tēnei, ā, tiki tohutohu mō te whakakori tinana haumaru.
Whakawhāitihia te waipiro.
Ka taea e ngā taumata huka toto te heke tae atu ki te 24 hāora i muri i te inu waipiro. Ki te inu waipiro koe, whakawhāitihia. He pai ake te whakawhāiti i a koe ki te kotahi inu ia rā mō ngā wāhine, ā, kia rua inu ia rā mō ngā tāne. Kaua rawa e inu waipiro i te puku kau.
He aha mēnā kāore e ranea ngā huringa āhua noho anake?
Ahakoa kei te kai hauora koe, kei te noho kaha tonu, ā, kei te karo i te huka toto iti, tera pea ka pā tonu te manukanuka. Mena koinā, he pai te kōrero ki tētahi tangata pēnei i te kaitohutohu.
He rongoā kua whakamātauhia te Whakaora Whanoke Hinengaro (CBT) mō te manukanuka. Kei roto i tēnei ko te tautuhi i ngā whakaaro kino e puta ake ana ki tō hinengaro me te ako i ngā huarahi hou, hauora hoki hei whakatau i ngā āhuatanga uaua. Ka taea hoki e koe te kōrero ki tō tākuta mō tēnei mea kia nui ake ai ō mōhiotanga.
Karere Tangohia ki te Kāinga
- Ki te pāngia koe e te manukanuka ohorere, te tere o te ngakau, te werawera rānei, tera pea nā te iti o te huka toto (hypoglycemia). Ki te mea he mate huka koe, tirohia ō taumata huka toto.
- Ko te pūtake o tēnei kare ā-roto manukanuka ko ngā homoni "whawhai-ranei-rere" e hangaia ana e te tinana, pērā i te adrenaline me te cortisol.
- Whakahaerehia ō taumata huka toto mā te whakamahi tika i te insulin, he kai taurite me te taupū glycemic iti (IG iti), me tētahi mahere whakakori tinana atamai.
- Kaua rawa e inu waipiro i te wā e takoto kau ana te puku.
- Ki te mau tonu te manukanuka ahakoa ngā huringa o te āhua noho, kōrero ki tō tākuta mō te rapu āwhina ngaio. He tino whai hua ngā maimoatanga pēnei i te CBT.
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