"E te tākuta, he mate huka tōku... nō reira he pai ki ahau te mahi i ngā mahi whakakori tinana pēnei i te hiki taumaha?" He pātai tēnei e pātaihia ana e te tini o te hunga mate huka. Tērā pea ka mataku koe, ka ruarua hoki mō tēnei. Engari ko te pono, ko te whakakori tinana tētahi o ngā mea pai rawa atu ka taea e koe te mahi mēnā he mate huka tōu. Me waiho hei wāhanga tino nui o tō oranga hauora.
He aha tēnei whakangungu whakapakari tinana?
Ina whakaaro koe ki te 'Whakangungu Kaha', tera pea ka whakaaro koe ki te hunga e hiki ana i ngā taumaha taumaha i roto i ngā 'whare takaro' nui. Engari ehara i te mea koinā anake. Ki te kī ngāwari, ko ngā mahi whakakori tinana katoa e akiaki ana i ō uaua ki te mahi ki tētahi kawenga ka taka ki tēnei wāhanga. Ko tētahi atu ingoa mō tēnei ko te '(Whakangungu Ātete)'.
Kāore koe e hiahia ki te haere ki tētahi whare takaro nui mō tēnei.
- Ngā pere
- Ngā Rīpene Ātete
- I ētahi wā, ka taea te mahi i ēnei mahi whakakori tinana me te kore he taputapu, mā te whakamahi i tō ake taumaha tinana (hei tauira, ngā pana-ake, ngā tūpekepeke, me ētahi atu).
Kāore i roa rawa te tīmatanga. Ahakoa ka pakeke haere koe, mā te mahi i ēnei mahi whakakori tinana ka nui te kaha hei mahi i ngā mahi o ia rā, pērā i te piki arawhata, te hiki i tētahi putea kai, te neke rānei i tētahi mea pērā i te ipu hau. He mea pai hoki mō te whakapakari i ō wheua .
He aha ngā painga o te whakangungu kaha mō te tangata mate huka?
Mō te tangata e pāngia ana e te mate huka, inā koa te Mate Huka Momo 2, he rite te whakangungu kaha ki te koura. He maha ngā painga whakamiharo ka hoatu ki tō tinana. Me titiro tātou ki ēnei.
| Painga matua | I roto i ngā kupu māmā noa iho... |
|---|---|
| He pai ake te urupare ki te insulin | Ina whakakorikori koe, ka rite ō uaua ki te hautai e mimiti ana i te huka. Nō reira, kāore e hiahiatia ana e tō tinana te nui o te insulin hei whakamahi i te huka i roto i ō toto. Ka kiia tēnei ko te whakanui ake i te aro o te tangata ki te insulin. |
| Te Whakapai Ake i te Whakamahinga Huka Toto | I te kaha haere o ngā uaua, me nui ake te pūngao (te hukahuka/te huka) hei mahi. Nō reira, ka tīmata tō tinana ki te whakamahi i te huka i roto i ō toto kia pai ake te mahi. Mā tēnei ka āwhina i te whakahaere i ō taumata huka toto. |
| Āwhina i te Whakaiti Taumaha | He kiko te uaua e tahu ana i ngā kaora nui atu i te ngako. Ahakoa he nui ake ngā uaua i roto i tō tinana, ka nui ake ngā kaora e tahuna ana e koe ahakoa kei te tū noa koe. He āwhina nui tēnei mō te whakahaere taumaha. |
| Te iti o te mōrearea mō te mate manawa | Ko te mate manawa te mōrearea nui rawa atu o te mate huka. Ka āwhina ēnei mahi whakakori tinana ki te whakahaere i ngā mea pēnei i te toto totoka me ngā taumata cholesterol kino, ā, ka whakaiti i te mōrearea o te mate manawa. |
Kua whakaatuhia e ngā rangahau he rite tonu te whai huatanga o te whakangungu kaha ki te whakakori tinana ā-hauora pērā i te hikoi, te oma rānei hei whakahaere i te mate huka. Inaa, he pai ake ngā hua ina whakakotahihia ngā mea e rua. E taunaki ana te American Diabetes Association kia tīmata te hunga mate huka momo 2 i tētahi kaupapa whakakori tinana whakapakari tinana.
Āe, me pēhea tātou e tīmata ai i tēnei me te haumaru?
Koinei te wāhanga tino nui. Ehara i te mea pai te tīmata ohorere me te kore whakaaro.
Te taahiraa tuatahi: Kōrero ki te tākuta!
Mena kāore anō koe kia kaha ki te whakakorikori tinana, me kōrero tuatahi koe ki tō tākuta. Māna koe e tohutohu mō ngā whakakorikori tinana e pai ana, e kino ana hoki mōu, me te whakaaro ki tō āhua mate huka, ngā rongoā e tangohia ana e koe, me ētahi atu mate hauora kei a koe (hei tauira, te toto toto tiketike, te mate ngakau). He mea tino nui tēnei.
Hipanga Tuarua: Rapua he āwhina mai i tētahi kaiako mēnā ka taea
Ehara i te mea ka taea e te katoa tēnei mahi. Heoi, ki te taea e koe, he pai ki te whakakorikori tinana i raro i te arataki a tētahi kaiako whakapakari tinana whaimana i te tīmatanga, nā te mea he mea nui te ako me pēhea te mahi i ia whakakorikori tinana me te āhua tika hei ārai i te whara.
He pai ake te kore e whakakorikori tinana i te mahi hē. He mea nui kia ako i te tikanga tika i te tuatahi.
Hipanga Tuatoru: Tīmata Āta
Tīmatahia tō kaupapa whakangungu kaha i ngā rā e rua, e toru rānei i te wiki. Kaua e mahi i te rōpū uaua kotahi i ngā rā e rua karapīpiti. Hei tauira, ki te mea i whakangungu koe i ō ringa i tēnei rā, mahihia ō waewae āpōpō. Me tuku hoki he rā okiokinga mō ō uaua hei whakatikatika me te whakapakari ake.
Hei tīmatanga, me mahi kotahi te whakangungu tinana , 10-15 ngā wā (e kiia ana tēnei he 'huinga') , e rua ki te toru ngā rā i te wiki. Kia taunga tō tinana ki taua nui, ka taea e koe te whakanui haere i taua nui. Ko te whāinga kia whakanuia ki te 3 'huinga' (10-15 ngā whakahokinga mō ia) o te whakangungu kotahi.
Kaua e wareware: Te whakamahana me te whakamatao!
- Whakamahana: Me whakamahana tonu mō te 5-10 meneti i mua i te tīmatanga o tō whakangungu . He nui te hikoi tere, te totoro rānei i te tinana. Mā tēnei ka rite ō uaua me ō hononga mō te whakangungu e haere ake nei.
- Whakamatao: Kia oti tō whakangungu tinana, hikoi haere mō te 5 meneti pea, kātahi ka totoro tinana. Puritia ia totoro tinana mō te 30 hēkona pea. Ka āwhina tēnei ki te whakaiti i te mamae o te uaua me te whakapiki i te ngāwari.
Karere Tangohia ki te Kāinga
- He mea nui te whakangungu kaha mō te hunga mate huka. Ka pā pai pea ki te taumata huka toto, te taumaha tinana, me te hauora o te ngākau.
- I mua i te tīmatanga o tētahi kaupapa whakakori tinana hou , me kōrero koe ki tō tākuta, me te tiki whakaaetanga hoki.
- Tīmata āta. Kaua e hiki ohorere i ngā taumaha, kaua hoki e whakakorikori tinana mō te wā roa. Whakarongo ki tō tinana.
- Ko te tika o te āhua te mea nui rawa atu. Ki te taea, akohia mai i tētahi e mōhio ana i te tuatahi.
- Whakangāwarihia ō uaua i waenga i ngā rā whakangungu. Ko te whakangungu auau, auau te huarahi pai ki te kite i ngā hua.
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