He mate huka tōu? Kia ako tātou mō ngā painga whakamiharo o te whakaiti taumaha!

Kua kōrerotia mai e tō tākuta he taumaha rawa koe, ā, he mate huka momo 2 tōu? He mea nui tēnei tuhinga māu. Tērā pea kei te whakaaro koe, "Āe, he tino āwhina te whakaiti i tēnei taumaha ki te mate huka?" Kaua e ruarua, ko te whakautu he "Āe, tino!". Mā te whakaiti i ētahi pauna tāpiri, ka taea e koe te whakahaere i ō taumata huka toto, te whakapai ake i tō hauora whānui, me te noho hihiko i te roanga o te rā.

Engari ehara tēnei haerenga i te mea pai kia haere ko koe anake. He mea haumaru ake te mahi i ēnei mea i roto i te whakapā tata ki tō tākuta, ki te āpiha hauora rānei e tohutohu ana i a koe mō te mate huka. Nā te mea i a koe e whakaiti ana i tō taumaha, me whakarerekē pea ngā taumata huka toto, ngā rongoā e tangohia ana e koe, me te horopeta o te insulin e whakamahia ana e koe. Nō reira, me aro nui ki tēnā.

He maha ngā painga o te whakaiti i te taumaha!

Ki tō whakaaro me whakaiti nui tō taumaha? Kāore, kāore rawa. Ahakoa ngā panonitanga iti, ka pā nui ki tō hauora. I kitea i roto i tētahi rangahau ahakoa ka ngaro noa i te 2% o te taumaha tinana katoa o te tangata mate huka, ka tino pai ake te whakahaere i te huka toto.

Whakaarohia e 80 kirokaramu tō taumaha. E 4 kirokaramu noa iho te 5% o tēnā. He rite tonu tēnā ki te taumaha o tētahi rākau raihi. Ahakoa ka ngaro taua nui iti, ka pai ake tō toto toto, tō huka toto, me te taumata o te cholesterol pai (HDL Cholesterol), ka whakaiti i tō tupono ki te mate manawa.

Nō reira, hei whāinga tuatahi, ngana ki te whakaiti i te 5% o tō taumaha, me te pupuri tonu. Mā taua angitu, ka nui tō kaha ki te anga whakamua. Ko tētahi mea kua whakamātauhia e ngā rangahau maha, ko ngā huringa o te noho, arā, he kai tika me te whakakori tinana , te huarahi tino whai hua me te haumaru ki te whakahaere i te mate huka momo 2.

Kia tutuki i a koe tō whāinga tuatahi 5%, kaua e mutu i reira. Me haere tonu. Ki te whai koe kia ngaro te 10% ki te 15% o tō taumaha tinana katoa, ka taea e koe te whakaiti i tō tupono ki te mate ngakau me te whakahaere i ō taumata huka toto i te wā roa. Ka pai tō whakaaro mōu ake ina ngaro tō taumaha nui. Ka ngaro koe i ētahi inihi huri noa i tō hope, ka heke tō rahi tarau, ā, ka mama ake tō ahua. Ma ēnei huringa ka nui te hihiri ki a koe kia ngaro atu tō taumaha.

Me pēhea te hanga i tētahi kai e tika ana mō te mate huka?

I a koe e ngana ana ki te whakaiti i tō taumaha, he mea nui kia mau tonu te taumata o te huka i roto i tō toto. He mea pai kia kaua e tukua kia piki rawa, kia heke rawa rānei te taumata o te huka i a koe e whakarerekē ana i tō kai.

I te nuinga o te wā, he haumaru te whakaiti i te 500 karori i te rā mā te tangata mate huka. Me ahu mai tēnei whakaiti karori i te pūmua, te warowaihā, me te ngako. E ai ki te Tari Ahuwhenua o te Hononga o Amerika (USDA), me wehewehe te nui o ngā karori e hiahiatia ana e te pakeke i ia rā penei:

• Mai i ngā warowaihā: 45% - 55%
• Mai i ngā ngako: 25% - 35%
• Mai i te pūmua: 10% - 35%

O ēnei, ko ngā warowaihā te mea nui rawa atu te pānga ki ngā taumata huka toto. Engari kāore e rite katoa ngā warowaihā. He pai ake ngā warowaihā whai muka (hei tauira, ngā witi katoa, te ōti, ngā huawhenua, ngā hua) i ngā kai huka, māngaro rānei (taro, keke, pihikete, inu reka). Nā te mea kāore e piki ohorere te huka toto, kātahi ka hinga anō.

Whakatakotoria ngā whāinga SMART!

Ina ngana koe ki te whakatutuki i ngā whāinga nui pēnei i te whakaiti i te taumaha, te whakahaere rānei i tō huka toto, ka ngoikore pea koe. Ko te otinga pai ko te whakatakoto i ngā whāinga SMART. Ko te tikanga o te SMART ko:

• S - Motuhake
• M- Ka taea te ine
• A - Ka taea te whakatutuki
• R - E tika ana
• T - Here-wā (he anga wā tōna)

Mā te whakatakoto whāinga pēnei ka mārama tō ara, ā, e kore koe e ngaro.

Hei tauira, hei whakahaere i te mate huka, me wehewehe e koe tō kai warowaihā o ia rā kia maha ngā kai ōrite. Nō reira, ka taea e koe te whakatakoto i tētahi whāinga SMART pēnei: ​​"Mō ngā wiki e rua e whai ake nei, ka kai ahau i tētahi kai kei roto ko te 45 karamu o ngā warowaihā hei parakuihi i ia rā."

Tirohia te ĀTAAHUA o tēnei:

• Motuhake: Ko te whāinga he parakuihi tonu.
• Ka taea te ine: 45 karamu o te warowaihā, i ia rā.
• Ka taea: Ehara i te mea uaua te hanga parakuihi me te 45 karamu o te warowaihā. Hei tauira: 1 kapu oati kua tunua (32 karamu o te warowaihā) + 1/2 panana iti (13 karamu o te warowaihā), 1 hua manu kohuatia.
• He mea e tika ana: Mā te tango i ngā warowaihā ka āwhina i te whakahaere i te hiakai, ka āwhina i a koe ki te karo i te kai nui. Hei whiwhi i te 45 karamu, me kai koe i te pūmua me te ngako me ō warowaihā. Hei tauira, mā te kai i te poro taro kotahi me te hua manu ka iti ake tō hiakai i te kai i ngā poro taro e rua me te tiamu. Mā tēnei anō hoki ka āwhina i a koe ki te kai iti iho i te roanga o te rā.
• Herenga wā: E rua wiki anake tēnei whāinga. I muri i ngā wiki e rua, ka taea e koe te mahi tonu i tēnei, te whakatakoto rānei i tētahi whāinga hou.

Te āwhina o te whakakori tinana

Ko tētahi o ngā painga o te whakakori tinana he āwhina ki te pupuri i te taumata huka i roto i tō toto. Waihoki, ki te mea he korikori tinana koe, he nui ake te tūponotanga ka noho taumaha koe.

Mena kāore koe e whakakorikori tinana ana i tēnei wā, me toro atu ki tō tākuta i te tuatahi . Māna koe e kī atu ki ngā mea ka taea e koe te mahi, me ngā mea kāore e taea e koe te mahi.

Kia rua, hawhe hāora te roa o te whakakorikori tinana ngāwari, pērā i te hikoi tere, i te wiki. Ka taea e koe te wehewehe i tēnei wā kia 30 meneti te roa, e rima ngā rā o te wiki, e ai ki tāu e pai ai.

Hei whakatutuki i ō whāinga whakaiti taumaha, me nui ake tō korikori tinana. Me mahi hoki koe i te whakangungu kaha i te iti rawa i ngā rā e rua i te wiki. Ka taea e koe te mahi i tēnei mā te whakamahi i ngā mīhini taumaha i te whare takaro, i ngā dumbbell i te kāinga, i tō ake taumaha tinana rānei (hei tauira, ngā pana-ake, ngā lunges, ngā squats).

Ka tahuna e te korikori tinana te huka i roto i te toto me te huka kua rongoatia i roto i ngā uaua me te ate. Mena kei te tango koe i te insulin, i ētahi atu rongoā mate huka rānei, me tino tupato koe ki ngā taumata huka toto ina tīmata koe ki te whakakorikori tinana. I roto i te wā, i a koe e whakakorikori tinana ana i ia wā, ka taea pea e koe te whakaiti i tō rongoā me te horopeta insulin, me te kōrero ki tō tākuta.