Kua kōrerotia atu rānei e tō tākuta he paku teitei ake tō taumata huka toto i te mea noa, engari kāore i te tino teitei hei kīia he mate huka? Kua rongo pea koe i tēnei e kīia ana ko "Sugar Borderline". I roto i ngā kupu hauora, ka kiia tēnei āhuatanga ko Prediabetes . Ko tōna tikanga ko te wāhanga i mua i te mate huka. Kaua e mataku, kaua hoki e mataku ina rongo koe i tēnei kupu. Nā te mea ehara tēnei i te mate huka. Heoi, he tohu tino nui tēnei mai i tō tātou tinana. Kei te whakamahara mai tō tātou tinana ki a tātou kia "tūpato, kua tae ki te wā ki te hanga i ētahi huringa iti ki tō āhua noho."
He aha tonu te prediabetes?
Ki te kī ngāwari, ko te prediabetes te wā kāore tō tinana e whakamahi tika i te homoni insulin . Ko te insulin te mea e āwhina ana ki te huri i te huka, te glucose rānei, i roto i te kai e kainga ana e tātou hei pūngao. I roto i te prediabetes, he paku ngoikore tēnei tukanga. Nō reira, he paku teitei ake ngā taumata huka toto i te mea noa.
Kia maumahara, ahakoa kei a koe te mate huka tuatahi, ehara i te mea ka tino pāngia koe e te mate huka momo 2. Mā te whai i tētahi momo noho hauora, ka taea e koe te ārai katoa i tēnei mōrearea, te whakaroa rānei mō te wā roa. Ka taea hoki e ēnei huringa te tiaki i a koe mai i ngā mate manawa me ngā raruraru hauora maha atu.
Nā, kia titiro tātou me pēhea te hanga i tēnei rerekētanga.
Hipanga Tuatahi: Me whakakorikori tinana tātou.
Ina whakakorikori tinana koe, ka whakamahia e tō tinana te huka i roto i ō toto hei whakaputa pūngao. Nō reira, ki te whakakorikori tinana koe i ia rā, ka whakahaeretia ā-tikanga ngā taumata huka o tō toto i roto i te wā. Ka whakanuia hoki e ia te aro o tō tinana ki te insulin. Ko te tikanga ka ngāwari ake te whakamahi a ō uaua i te huka hei whakaputa pūngao.
Ngāna kia 150 meneti te iti rawa o te whakakori tinana ngāwari i te wiki. E 30 meneti ia rā, e 5 ngā rā ia wiki, he nui. Kāore koe e hiahia ki te mahi i ngā whakakori tinana uaua. Ahakoa he mea ngāwari pēnei, ka ea:
- Te hikoi tere: Te hikoi tere huri noa i te whare, i te tiriti rānei kia werawera rawa koe.
- Ngā mahi whakakorikori tinana wai: He tino ngahau ēnei.
- Haere ki tētahi akomanga kanikani: he pai mō te hinengaro, ā, he pai hoki mō te tinana.
- Pahikara: He pai hoki te whakakori tinana i te eke pahikara.
Hei tāpiritanga, he pai ake anō mēnā ka taea e koe te mahi whakangungu kaha i te iti rawa i ngā rā e rua i te wiki. Arā, ko te hiki taumaha, te mahi whakakori tinana mā te whakamahi i ngā taumaha, te mahi whakakori tinana rānei mā te whakamahi i tō ake taumaha tinana (hei tauira, te pana-ake, te tūpeke).
Mena kāore anō kia whakakorikori tinana koe i mua, kōrero ki tō tākuta mō ngā whakakorikori tinana e haumaru ana, e tika ana hoki māu.
Hipanga Tuarua: Whakahaerehia tō Taumaha
Kāore he ture e kī ana me whakaiti te taumaha o te hunga katoa e pāngia ana e te mate huka. Engari, ki te mea he taumaha rawa koe, kua kitea e ngā rangahau mā te whakaiti i te 5% ki te 10% o tō taumaha tinana katoa ka taea te whakaiti i tō tupono ki te whakawhanake i te mate huka mā te neke atu i te 50% .
He tino morearea te ngako huri noa i te puku . Ka taea e tēnei ngako tāpiri te whakarerekē i te mahi homoni me te hiahia kai o te tinana. Ka taea hoki e ia te kino i ngā pūtau e āwhina ana i a tātou ki te whakamahi i te insulin. Nō reira, he āwhina nui te whakaiti i te ngako puku ki te whakahaere i te huka toto.
Hipanga Tuatoru: Hurihia ō tikanga kai
Koinei te mea tino uaua mō te tini o te tangata. Engari ehara i te mea nui mēnā ka tīmata koe me ngā huringa iti. Kaua e kai i ngā kai tino tukatukahia he nui te huka tāpiri. Arā, ko ngā mea pēnei i ngā inu huka, ngā monamona, ngā pihikete, ngā keke, me ngā kai i hangaia ki te paraoa mā. He iti noa te uara kai o ēnei kai, ā, ka tere te piki o te huka toto.
| Ngā mea hei tāpiri atu ki tō kai i ngā wā katoa | Ngā mea hei whakaiti, hei whakamutu rānei |
|---|---|
| Ngā witi katoa: raihi parauri, ōti, rai, parei | Huka me ngā inu reka (houra, cordial) |
| Hua hou: kotahi, e rua rānei ngā hua i te rā | Taro mā, ngā kai i hangaia mai i te paraoa taro mā (keke, parāoa) |
| Ngā huawhenua iti-mārika: kāpeti, pīnihi, kūmara, okra, kūkamo | Ngā kai kēne, ngā kai kua tākaihia, me ngā kai kua tukatukahia |
| Nati: kāhewē, pīnati, aramona (i roto i ngā rahinga iti) | Ngā kai parai hohonu |
| Ngā pūmua iti-ngako: ika, heihei (kāore he kiri), hua manu, pīni, pīni kikī | Mīti tukatuka (sōsisi, mītiporo) |
He tohutohu māmā anō hei whakarerekē i ō tikanga kai:
- Whakaitihia te nui o te kai e kainga ana e koe: Whakaitihia te nui o te kai e tohaina ana e koe ki tō pereti.
- Kohuatia, tunua hoki te kai: Engari i te parai hohonu, me whakarite kia kohuatia, kia tunua, kia tunua rānei te kai ki te parai.
- Whakamahia te hinu oriwa: Engari i te pata, i te pata rānei, whakamahia he hinu oriwa, he hinu kokonati rānei.
- Kaua e kai mīti kotahi te rā o te wiki: Kai i tētahi kai i hangaia ki ngā huawhenua me ngā otaota.
Mena kei te raru koe ki te whakarite i tētahi mahere kai e tika ana māu, me kōrero ki tō tākuta . Ka taea e ia te tuku i a koe ki tētahi tohunga kai. Ka taea e rātou te waihanga i tētahi mahere kai hauora e hāngai ana ki a koe, ā, ka taea e koe te piri atu ki tēnā.
Me titiro tātou ki ētahi atu kōrero nui
Moe pai.
Kua whakaatuhia e ngā rangahau ka uaua ake te whakahaere i te huka toto me te hiahia kai mēnā he iti iho i te 5-6 hāora te moe i te rā. Ka nui ake te mōrearea o te momona me te mate huka momo 2 ki te moe iti iho i te 5-6 hāora ia rā. Ka taea hoki e te kounga moe ngoikore te whai wāhi atu ki tēnei. Mena he raruraru moe roa tōu, karohia te inu kawhe i te ahiahi. Kaua hoki e inu waipiro i te wā e tata ana ki te wā moe. Ka taea e ēnei te whakararuraru i tō moe. Ki te kore ēnei mea e āwhina, kōrero ki tō tākuta.
Kaua e kai hikareti.
He nui ake te mōrearea o te hunga kaipaipa ki te pāngia e te mate huka i te hunga kāore e kaipaipa. Nā te nikotīni i roto i ngā hikareti ka uaua te whakamahi tika a te tinana i te insulin. Nō reira, kati te kaipaipa i te wā e taea ai. Tikina ngā tohutohu e tika ana mai i tō tākuta .
Me tirotiro hauora i ia wā.
Ka taea e tō tākuta te tirotiro i ō taumata huka toto kia kite ai koe me pēhea koe. Ka taea e ia te whakatau mēnā kei te whai hua ō huringa āhua noho, me tīmata rānei koe ki te tango i tētahi rongoā pēnei i te metformin hei whakahaere i tō huka toto.
Kāore te mate huka e puta tonu mai i ngā tohumate. Ko te tikanga, kāore pea koe e mōhio kei a koe tēnei mate, ahakoa kei a koe. Nō reira, ki te mea he āhuatanga mōrearea ōu, kōrero ki tō tākuta mō ēnei āhuatanga i roto i tō tirotiro ā-tau.
Ngā āhuatanga mōrearea mō te prediabetes:
- Te pikinga o te taumaha (Taumaha rawa/Momona)
- Neke atu i te 40-45 tau te pakeke
- Te āhua noho kore mahi
- He mema tata o te whānau e pāngia ana e te mate huka
- Ngā Wahine e pāngia ana e te Polycystic Ovarian Syndrome (PCOS)
- Mena i pāngia koe e te mate huka hāputanga i te wā e hapu ana
Mena kua tāpaetia koe kei te mate huka koe, mā tō tākuta koe e tohutohu ki ngā mahi hei whai ake.
Karere Tangohia ki te Kāinga
- Ehara te mate huka i te mate huka. He "whakatūpato" e tukuna ana e tō tinana ki a koe.
- Mā te hanga i ngā huringa momo noho tika ka tino whakaiti i tō tupono ki te whakawhanake i te mate huka momo 2.
- He mea tino nui te whakakori tinana mō te 30 meneti i te rā, te kai hauora, me te pupuri i te taumaha.
- Nā te mea kāore he tohu o te prediabetes, he mea whakaaro nui kia toro atu koe ki tō tākuta mō ngā whakamātautau toto mena he āhuatanga mōrearea tōu.
- Mō ngā āwangawanga hauora, i mua rānei i te whakarerekē i tō momo noho, kōrero ki tō tākuta mō ētahi tohutohu.
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