Me ako tātou mō ngā huarahi hou e 4 hei whakaiti i te mōrearea o te mate wareware.

I a tātou e pakeke haere ana, ko tētahi o ngā mataku e puta ake ana ki te hinengaro mō tātou katoa ko, "Āe, ka wareware ahau i ngā mea katoa?" He whakamataku te wareware i ngā mea iti rawa, pērā i te wāhi kei reira ō kī, te ingoa rānei o tētahi. Koinei te wehi o te mate wareware, he āhuatanga e ngaro haere ana te mahara. Engari ko te rongo pai, he rerekē i mua, e kī ana te pūtaiao hauora i nāianei ehara i te mea he mate noa iho tēnei e puta mai ana i te pakeketanga, engari he mea ka pā nui ki tō tātou āhua noho. Ko te tikanga he mea ka taea e tātou te mahi hei whakaiti i tēnei mōrearea.

I tēnei rā, ka kōrero tātou mō ētahi huarahi hou e whā hei āwhina i a koe ki te whakaiti i tō tuponotanga ki te mate wareware, i runga i ngā rangahau hou. He ngāwari noa iho ēnei ki te whakauru ki roto i tō oranga.

1. Kei te moe noa koe? He moe 'pai' rānei?

E mōhio ana tātou he mea nui te moe pai, ehara i te mea mō te roro anake, engari mō ngā mea maha atu anō hoki, pērā i te harikoa, te ārai mate, te mate huka, me te whakahaere i ngā mate ngakau. Engari e kī ana tētahi rangahau hou he mea tino nui te nui me te kounga o te moe hei ārai i te mate wareware, inā koa te mate a Alzheimer.

He rerekē ngā wāhanga o te moe ina moe tātou. O ēnei , ko te moe hōhonu me te moe REM he mea tino nui. Nā te mea koinei te wā ka tangohia ngā paitini kore e hiahiatia ana e kohia ana i roto i te roro, ka whakakotahihia ngā maharatanga. Kua kitea ko te kore e whiwhi i tēnei momo moe kounga i te pakeketanga pea te take o te mimiti o ngā wāhanga o te roro kua pakaru i te mate a Alzheimer.

Nā, me pēhea koe e mōhio ai kei te pai tō moe?

Kāore e ranea te kī noa, "Ka moe ahau mō ngā hāora e waru." Ko te mea nui ko te mea kua ora koe i taua moe. Ka taea tēnei mā te mahi i tētahi mea māmā noa iho. Puritia he rātaka, ka tuhia te wā e moe ai koe me te wā e ara ake ai koe. Tuhia ō kare ā-roto ina ara ake koe.

• "Kei te āhua ngenge rawa ahau?"
• "Kei te ora, kei te marino hoki tō tinana me tō hinengaro?"
• "Ka moe koe i te awatea, i a koe e mahi ana, i a koe rānei e kōrero ana?"

Mā ēnei mea koe e āwhina ki te ine mēnā kei te nui tō moe i te pō, me te pai hoki o te moe. Ka taea hoki e koe te whakamahi i tētahi taputapu pēnei i te mātaaratanga atamai hei kohikohi raraunga mō ō taumata moe. Ki te tangohia e koe ēnei mōhiohio, ā, ka kōrero ki tō tākuta , ka taea e koe te kite tika mēnā he raruraru moe tōu.

2. Kāore he take mō ngā mahi uaua, engari he nui ngā mahi māmā!

Ki tā mātou whakaaro ko ngā mahi whakangungu uaua, werawera anake ka puta he hua, tika? Engari mō te mahara, he rerekē te kōrero. Kua kitea i roto i tētahi rangahau hou ka taea e ngā mahi whakangungu māmā te whakapai ake i te mahara .Ka taea e ia te ārai i te ngaronga o te mahara.

I roto i tēnei rangahau, ko te hunga he ngoikore te hinengaro, arā, he uaua ki a rātou te maumahara ki ngā mea hou. He take mōrearea tēnei mate mō te mate wareware. I tohua tētahi rōpū o rātou ki te mahi i ngā mahi whakakori tinana kaha e 3-4 ngā rā i te wiki, ko tētahi atu rōpū i tohua ki te mahi i ngā mahi tino māmā, ngāwari te totoro, te taurite, me te whānuitanga o ngā nekehanga.

He mea whakamiharo, i muri i te tau kotahi, kāore te mahara o ngā rōpū e rua i heke haere . Ko te tikanga o tēnei i whiwhi te roro i te parenga ōrite ahakoa i mahi rātou i ngā mahi māmā, i ngā mahi uaua rānei.

3. Kia tupato ki ō taumata cholesterol.

Kua kitea ināianei mā te pupuri i te taumata o te cholesterol kino , te cholesterol LDL rānei, i roto i tō toto ka taea te whakaiti i te mōrearea o te mate wareware.

He tino kaha tēnei, ā, ka taea te whakaiti i ngā mōrearea, nui atu i te whakahaere i te toto totoka me te mate huka.

Me pēhea tēnei e puta ai? He okana nui ngā ngako (lipids) o tō tātou roro. Ka taea e te cholesterol kino (LDL) te whakamumura i ngā oko toto o te roro, ā, ka whakararuraru hoki i te rere o te toto. Ka taea e tēnei te kino i ngā pūtau roro.

Tērā atu anō he painga mō te hunga e tango ana i ngā rongoā whakaheke cholesterol pērā i te 'Statins'. Nā te mea he kaha anō hoki ēnei rongoā ki te whakaiti i te mumura. Engari he mea tino nui tēnei: ​​Ko tō tākuta anake ka whakatau mēnā me rongoā koe mō te cholesterol, me te aha hoki hei whakamahi. Ka arotakehia e te tākuta ō whakamātautau toto, ā, ka hoatu ki a koe te maimoatanga tino tika.

4. Ka tiakina hoki te roro e ētahi rongoā mate huka!

He mea nui rawa tēnei mō te hunga e pāngia ana e te mate huka momo 2 me te hunga neke atu i te 50 tau te pakeke.

Kua whakaatuhia e ngā rangahau hou ko te hunga e whakamahi ana i ngā momo rongoā mate huka e rua e kiia nei ko te `GLP-1` me te `SGLT2i` he 33% ki te 43% te iti ake o te tūponotanga ki te pāngia e te mate wareware, te mate a Alzheimer rānei.

Engari he mea hei maumahara māu. Ehara ēnei rongoā (pērā i te Ozempic) i te rongoā hei ārai i te mate wareware. He rongoā ēnei mā te hunga mate huka. Kei te haere tonu ngā rangahau mō tēnei. Nō reira, ki te mea he mate huka tōu, he pai ake te kōrero ki tō tākuta mō ngā rongoā e pai ana mō te hauora o tō roro.

Hei whakamutunga, he hononga katoa ēnei. Ina tiaki koe i te hauora o tō ngākau, i ō taumata cholesterol, i tō moe, i tō whakakori tinana, i tō whakahaere mate huka, kei te tiaki koe i tō roro, kāore i te mōhio.