He mate mau tonu, he mate ngoikore te Ankylosing Spondylitis (AS). Mena kei a koe tēnei mate, e mōhio ana koe ki te hiranga o te tango i ngā whakahaunga a tō tākuta kia rite ki te whakahaunga. Engari i ētahi wā, he uaua ki te whakahaere i ō tohu mā te rongoā anake. I ētahi wā, mā te hanga i ngā huringa iti o te āhua noho me te whakamātau i ngā rongoā taiao ka āwhina i a koe kia nui te whakaoranga. Inaa, mā te mahi tika i ēnei mea ka āwhina i a koe ki te whakaiti i te nui o ngā rongoā whakamamae e hiahiatia ana e koe.
He mea nui te whakakori tinana!
He wāhanga nui te whakakori tinana o tō maimoatanga AS. Ka taea e te whakakori tinana te whakapai ake i tō whānuitanga o te nekehanga, te whakapai ake i tō oranga hinengaro, me te āwhina ki te whakaiti i te mamae. Me titiro tātou ki ngā momo whakakori tinana e pai ana mōu. Mā te whakakotahi i ēnei ka puta ngā hua pai rawa atu.
| Momo whakakori tinana | Ngā mea ka taea e koe te mahi | Ngā Painga |
|---|---|---|
| Te whakakori tinana | Te eke pahikara, te kaukau, te whakakori tinana i te wai. Mena ka taea e koe te whakahaere i tētahi whakakori tinana kaha ake, ka taea hoki e koe te mahi i tētahi whakakori tinana kaha-rahi e rua ngā wā i te wiki. | He pai mō te mamae o te tuara. Kāore he pēhanga ki ngā hononga. He pai mō te ngākau me ngā pukahukahu. Ka whakaiti i te ngenge, ka whakanui hoki i te kaha. |
| Whakangungu Kaha | Te whakamahi i ngā taumaha, i ngā whitiki whakakorikori tinana rānei, 2-4 ngā wā i te wiki. Te mahi i ngā whakakorikori "matua" hei whakapakari i ngā uaua o te puku me te tuara e tautoko ana i te tuaiwi. | Ka whakapakari i ngā uaua, ā, ka tautoko pai i te tuaiwi. |
| Te totoro | Me mahi ngā mahi totoro tinana i ia rā. Ka taea e koe te tiki tohutohu mai i tētahi kaiwhakaora tinana mō tēnei. | Ka whakaiti i ngā mamae me ngā ngaunga o te tinana. Ka whakapiki ake i te ngāwari o ngā hononga. Ka āwhina i te whakatika i te tū tika. |
| Ngā mahi whakakori tinana hei pupuri i te taurite | He pai ngā mahi pēnei i te yoga, te Tai Chi, te tū noa rānei i runga i te waewae kotahi. Me mahi kia 3-5 ngā wā i te wiki. | Ārai i te hinganga. He mea nui tēnei hei whakaiti i te mōrearea o ngā whati i te hinganga, nā te mea ka taea e te AS te whakararu i te wheua. |
Ko te mea nui ko te whakaiti i te roa o te wā e noho ana koe i te wāhi kotahi, me te neke haere i ngā wā katoa e taea ana. Mā tēnei ka āwhina i te aukati i ō tuaiwi kei honoa hei wheua kotahi.
He kai hei whakaiti i te mumura
Ahakoa kāore he kai motuhake mō te AS, he kai anō kei reira hei āwhina i te whakaiti i te mumura i roto i te tinana. Ka kiia e mātou ko te "kai Mediterranean". Kei roto i tēnei kai ko:
- Huawhenua me ngā hua hou
- Oriwa
- Ngā ika hinuhinu pērā i te hāmana
- Nati
- Ngā witi katoa
- Ngā pīni pērā i te pīni me te pīni
I tētahi atu taha, ka taea e ngā kai tino tukatuka te whakanui ake i te mumura. He nui te huka, ngā ngako kino, me ngā matū kei roto.
E kī ana ētahi rangahau ka taea e te kai iti-māngaro te āwhina i ngā tohumate o te AS. Ko te tikanga me karo i ngā kai pēnei i te taro, te raihi, te rimurapa, me te rīwai. Kāore i te nui ngā rangahau hei kī mēnā he tino whai hua tēnei. Engari e whakapono ana ētahi he āwhina. Ki te hiahia koe ki te whakamātau i tētahi mea pēnei, he pai ake te kōrero ki tō tākuta i te tuatahi.
Ngā Huaora me ngā Tāpiringa
Ngā Omega-3
Ko ngā Omega-3, e kitea ana i roto i ngā nati me ngā ika pērā i te hāmana, he puna pai mō ngā ngako whakaiti mumura. He maha ngā rangahau kua tirohia ngā painga o ngā tāpiringa omega-3 mō te hunga whai AS, engari kāore anō kia whakatauhia ngā hua. Nō reira, kōrero ki tō tākuta mēnā he pai te tāpiringa omega-3 māu.
Engari kia mahara ki tēnei:Kaua e kai i te hinu ate ika, pērā i te hinu ate ika kōtuku. Nā te mea he nui te huaora A i roto, ka taea e ia te taunekeneke me ētahi o ngā rongoā whakamamae mamae (NSAID) e tangohia ana e koe mō te AS, ā, ka piki ake te tūponotanga o te toto.
Huaora D
I ētahi wā ka angiangi ngā wheua i te AS. He mea nui te konupūmā me te huaora D mō ō tātou wheua. Tērā pea he iti ngā taumata huaora D o te hunga whai AS. He pono rawa tēnei mēnā kei te tango koe i ngā steroids, ka taea e tēnei te whakararuraru i te kaha o tō tinana ki te mimiti i te huaora D. Ka taea e tō tākuta te tirotiro i ō taumata huaora D me te hoatu he tāpiringa ki a koe mēnā e tika ana. Ka taea hoki e koe te whiwhi huaora D mā te noho i raro i te rā i te ata, te kai i ngā ika pērā i te sardine, te hua manu, me te miraka me ngā pata kua whakakahangia.
Kurkumini
Koinei te matū hohe matua o te turmeric e mōhiotia ana e tātou katoa. Ko te nano curcumin he momo curcumin e ngawari ana te mimiti e te tinana. Kua whakaatuhia e ngā rangahau i roto i ngā tūroro AS ka whakaitihia e ēnei tāpiringa "Nano curcumin" te mumura. Pātai atu ki tō tākuta mēnā ka āwhina tēnei i a koe, ā, ko tēhea te momo pai rawa atu.
Te whakaora tinana me ētahi atu tikanga whakaora mamae
Te Whakaora Tinana
Ka taea e te kaiwhakaora tinana (PT) te whakaako i a koe ki te tū tika me ngā tauira nekehanga hei āwhina i a koe ki te mahi i ngā mahi o ia rā me te ngāwari ake. Ka taea hoki e rātou te whakarato i te rongoā wera, makariri rānei hei whakangāwari i ngā uaua me te whakaiti i te mamae o ngā hononga. Ka taea hoki e rātou te āwhina i a koe ki te whakawhanake i tētahi kaupapa whakakori tinana haumaru e tika ana māu.
Te Pupuri i te Tū Pai
Mā te tū tika ka āwhina i te whakaiti i te mamae me te kōpikopiko. Ki te mahi koe i runga i te tēpu, kia rite te mata o tō rorohiko ki te taumata o te kanohi. Ina titiro koe ki tō waea pūkoro, hiki ake kia rite te mata ki te taumata o tō kanohi, kaua e piko tō mahunga. Ina mahi ana koe i te rā katoa, kaua e whakauaua kia tika te noho, ā, me okioki pinepine.
Mirimiri
Ka kitea e ētahi te whakamarie i te mirimiri mārie. Heoi, ki te kore e tika te mahi, ka nui ake te mamae. Nō reira kia tūpato ki tēnei. Ki te mea kei te mirimiri koe, me mirimiri noa i tētahi tangata kua mōhio ki te Ankylosing Spondylitis.
Te rongoā wero ngira me te rongoā TENS
I roto i te wero ngira, ka werohia e te tohunga whakangungu ngā ngira tino angiangi ki roto i ngā pūwāhi motuhake o te tinana hei whakamamae i te mamae. I roto i te whakaohooho io hiko whakawhiti kiri (TENS), ka tukuna e te mīhini he iahiko hiko iti-ngaohiko mā roto i te kiri hei whakaoho i ngā io me te whakaiti i te mamae. Ahakoa ka taea e ngā tikanga e rua te āwhina i te hunga whai AS i ētahi wā, kāore i te rite te mahi a te katoa. Heoi, e kiia ana he haumaru.
Kaua e whakahuatia ēnei mea!
Āraia te tiaki chiropractic: Mena he hononga tuaiwi tōu, he osteoporosis rānei, he pai ake te karo i te tiaki chiropractic, nā te mea ka pakaru pea te tuaiwi me te kino o ngā io. Mena kei te whakaaro koe ki tēnei, me kōrero tuatahi ki tō tākuta.
Kaua e momi hikareti: Ka kino ake te AS i te momi hikareti. Ka uaua ake hoki te manawa nā te mate. Ki te momi hikareti koe, kōrero ki tō tākuta mō te rapu āwhina hei whakamutu.
Karere Tangohia ki te Kāinga
- He mea nui te whakakori tinana, ā, he mea kore e taea te karo i te rongoā i te Ankylosing Spondylitis.
- Whakamahia he kai e nui ana i ngā huawhenua hou, ngā hua rākau, ngā ika, me ngā witi katoa hei whakaiti i te mumura o te tinana.
- Me kōrero tonu ki tō tākuta i mua i te whakamahi i ngā huaora, i ētahi atu tāpiringa rānei.
- Kia mau tonu te tū tika i ngā wā katoa. Mā tēnei ka āwhina i te whakaiti i te mamae me te kōpikopiko.
- Āta karohia te kai hikareti. Waihoki, ki te mea kei te whakaaro koe ki te tiaki i te hunga e hiahia ana ki te rongoā chiropractic, kōrero ki tō tākuta i te tuatahi.
- Ko tō tākuta te kaitohutohu pai rawa atu māu. Kōrero ki a ia i mua i te mahi i tētahi maimoatanga, i tētahi whakarerekētanga rānei i tō momo noho.
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