He mate huka tōu? Whakaarohia te ahotea!

Kua noho te ahotea, e kīia nei e tātou katoa, ko te 'ahotea', hei wāhanga o ō tātou oranga. He mano ngā mea e raru ana tātou i ia rā, pērā i ngā raruraru mahi, ngā raruraru whānau, me ngā raruraru pūtea. Engari, ki te mea he tangata mate huka koe, i mōhio koe kāore tēnei ahotea e pā noa ki tō wairua, engari ka pā tika hoki ki ō taumata huka toto? I tēnei rā, me kōrero tātou mō tēnei hononga hohonu i waenga i te mate huka me te ahotea.

Ka taea e te ahotea te take o te mate huka?

He māmā noa iho, āe. He pūmanawa anō tōna. Ehara te ahotea i te mea ka pā ki a koe anake. He mea e whakararuraru ana i te pūnaha homoni o tō tātou tinana. Ina pāngia tātou e te ahotea tinana, hinengaro rānei, ka heke te urupare a tō tātou tinana ki te insulin (te ātete ki te insulin) ka piki ake ngā taumata huka toto. I ētahi wā, ahakoa i roto i te hunga kāore anō kia pāngia e te mate huka i mua, ka kite tātou i te pikinga wā poto o ngā taumata huka toto ina nui rawa te ahotea tinana, pērā i muri i te pokanga nui.

Ka puta tēnei tukanga penei:

He mea tino nui tēnei i roto i tētahi āhuatanga ohorere. Heoi, ki te haere tonu tō ahotea, ka noho teitei tonu ō taumata cortisol. I roto i te wā, ka arahi pea tēnei ki te ātete insulin, ka piki ake te mōrearea o te whakawhanake i te Mate Huka Momo 2. Mēnā kua pāngia koe e te mate huka, ka uaua ake te whakahaere.

Kia kite tātou mēnā he hononga kei waenganui i tō ahotea me ō taumata huka.

Ahakoa ka piki ake te huka toto i te ahotea, e hia te nui o tōna pikinga? He rerekē i ia tangata, i ia tangata, ā, kei runga anō hoki i te āhuatanga. Ko te huarahi pai ki te mōhio ko te aroturuki i ō taumata ahotea me ō taumata huka toto.

Ia wā ka pāngia koe e te ahotea, ahakoa te hinengaro, te tinana rānei, tuhia he kōrero iti:

• Taumata ahotea: Reiti mai i te 1 ki te 10 (1 = kāore he ahotea, 10 = ahotea e kore e taea te whakamanawanui).
• Taumata huka toto: Inehia tō taumata huka toto ki tō mita huka toto i taua wā, ka tuhituhi ki raro.
• Kaupapa: Tuhia pototia ngā mea i tupu i taua wā (hei tauira, he tautohe ki tō rangatira, he haerenga ohorere rānei).

I muri i ētahi rā o te mahi i tēnei, ka tīmata koe ki te kite i tētahi tauira. Ka taea e koe te mārama mēnā ka piki ake ō taumata huka i a koe e ahotea ana. Ki te whakamahi koe i tētahi CGM (Continuous Glucose Monitor), ka taea e koe te kite i ēnei huringa ohorere o ngā taumata huka.

Kia atawhai ki a koe anō, he rite ki te rongoā.

Ka hē tātou katoa. I a tātou e noho tahi ana me te mate huka, tera pea ētahi wā ka ngaro pea tō mana whakahaere i tō kai, ka kore rānei koe e kaha ki te whakakori tinana. Kaua e whakapae i a koe anō mō ​​aua wā. Murua tō hara, kia atawhai hoki. Koinei te 'aroha ki a koe anō'.

Kua whakaatuhia e ngā rangahau mā te atawhai i a koe anō ka taea te whakaiti i te ahotea, te manukanuka, me te pouri. Ka...

• He ngākau māhaki ki te ora.
• He pai ake te whakahaere i ngā taumata huka toto.
• Ka māmā ake te whakahaere i te mate huka.
• Ka āwhina anō hoki ki te pupuri i ō taumata A1c ki te taumata hauora.

He huarahi pai te whakakori tinana hei whakaiti i te ahotea.

He rite te whakakori tinana ki te werohanga insulin. Ka whakatairanga i te mimiti o te huka ki roto i ō uaua, ahakoa he ātete tōu ki te insulin. Ka whakaheke noa iho tēnei i ngā taumata huka toto.

Ehara i te mea koinā anake, mā te mahi i ngā mahi whakangungu tika :

• Ka whakahaeretia te mumura me ngā taumata cortisol i roto i te tinana.
• Ka pai ake tō wairua me tō kaha ki te whakaaro.
• Ka whakamama ake ngā tohu pēnei i te ahotea, te manukanuka, me te pouri.
• Āwhina ki te pupuri i te taumaha hauora.
• Ka heke te tere o te ngakau me te toto toto.

Ngāna kia hikoi, kia eke paihikara rānei mō te 30 meneti pea i te rā, i te nuinga o ngā rā o te wiki. Tāpirihia ngā mahi whakapakari uaua kia rua, kia toru rānei ngā rā o te wiki.

Me whakamātau tātou i ētahi tikanga whakamarie i ia rā, i ia rā?

Mā ngā mea ngāwari pēnei ka āwhina i te whakaiti i te ahotea e kohia ana puta noa i te rā.

• Manawa Hōhonu: Noho ki runga i te tūru ka kati ō kanohi. Mānu mārire, mā roto i tō ihu. Puritia tō manawa mō ētahi hēkona, kātahi ka tuku mārire mā roto i tō waha. Whakaarohia tō tinana e okioki ana, pērā i te poihau e memeha ana. Me mahi tēnei i ētahi wā kia marino rā anō tō hinengaro.
• Whakangāwari Uaua: Katia ō kanohi, ka noho ki tētahi tūranga whakamarie. Tīmata mai i ō matimati, whakakorikoria ia wāhanga o tō tinana (mō te 5 hēkona), kātahi ka whakangāwari rawa. Me mahi tēnei ki ō waewae, ki ō waewae, ki tō puku, ki ō ringa, ki tō kaki, me tō mata.
• Yoga: He mahi whakakori tinana te Yoga e hono ana i te tinana me te hinengaro. Whakaharatauhia ētahi tū yoga māmā. Ka taea e koe te ako i ēnei i runga ipurangi. Ahakoa he 5-10 meneti noa iho i te rā, he nui.

Ki te kore e taea e koe te mahi ko koe anake, kaua e wehi ki te tono awhina.

Ko te 'mate huka' he āhua hinengaro noa e pāngia ana e te hunga mate huka. E pā ana ki ngā kare ā-roto o te ngenge, te pouri, me te hoha i puta mai i te mate. Ki te pēnei ō kare ā-roto, kia mahara kāore koe i te mokemoke.

Anei ētahi wāhi ka taea e koe te tiki āwhina:

• Tō tākuta, tō kaiako mate huka rānei: Kōrerotia ō kare ā-roto ki a rātou. Ka taea e rātou te āwhina i a koe ki te kimi i tētahi otinga e pai ana māu.
• Tohunga Hauora Hinengaro : Ka taea e ngā maimoatanga pēnei i te CBT (Cognitive Behavioral Therapy) te āwhina i a koe ki te whakarerekē i ō tauira whakaaro kino me te ako i ngā huarahi hei whakahaere i te ahotea.
• Ngā Rōpū Tautoko:He tino whakamarie te kōrero ki ētahi atu e ora tahi ana me te mate huka pērā i a koe.

Kia maumahara, ko te tono āwhina mō te hauora hinengaro ehara i te tohu ngoikore, engari he tohu kaha.