Mena he mate huka tōu, e mōhio ana pea koe me tirotiro tonu e koe ō taumata huka toto. Tērā pea ka tūtohu tō tākuta kia whakamātauria he whakamātautau toto e kiia nei ko te whakamātautau A1c i ētahi wā i te tau. Ko te whāinga o tēnei whakamātautau he pupuri i te iti o ō taumata huka toto kia pai ai te tiaki i tō hauora. He maha ngā mea ka taea e koe te mahi hei āwhina i te whakatutuki i tēnei whāinga.
He aha te tikanga tūturu o te A1c?
He rerekē te whakamātautau A1c i te whakamātautau huka toto noa. He māmā noa iho, ka ine i te nui o te huka e piri ana ki tētahi pūmua e kiia nei ko te hemoglobin i roto i ō toto whero. Whakaarohia he 'kāri pūrongo' e whakaatu ana i te toharite o ō taumata huka toto i roto i ngā marama e rua ki te toru kua hipa. Ka taea e ia te whakaatu i te pai o te whakahaere i tō mate huka.
I te nuinga o te wā, me whai koe kia noho tō A1c ki raro i te 7% . Heoi, ka rerekē pea tēnei whāinga i runga i tō āhua. Mā tō tākuta koe e tohutohu tika ki te aha me mahi. Mā te mahi i ngā mahi hei pupuri i tō A1c ki te taumata hauora ka tino whakaiti i tō tupono ki ngā raruraru nui pēnei i te kino o te io, ngā raruraru kanohi, me te mate ngakau ā muri ake nei.
Nā, me pēhea tātou e whakaiti ai i tēnei uara A1c?
Haunga te tango i te rongoā kia rite ki te whakahau a tō tākuta, anei ētahi tinihanga ka taea e koe te whakamātau.
1. Hangaia he panoni iti ki te kīhini: Te Whakahaere i ngā Wāhanga Kai
Tuatahi, tāpirihia ētahi taputapu hou ki tō kīhini. Ki te kore āu, tikina he huinga kapu ine me te tauine kīhini. Mā ēnei koe e āwhina ki te ine tika i ngā rahinga kai. Ki te nui atu tāu kai i te mea e hiahiatia ana e tō tinana, ka piki ake ō taumata huka toto. Nō reira, ko te whakahaere i te nui o tāu kai tētahi o ngā huarahi pai ki te whakaheke i tō A1c.
I te tīmatanga, he mea pai kia inehia tāu kai kia mōhio ai koe ki te rahi o te kai hauora mō ngā momo kai rerekē. Tērā pea ka miharo koe ki te kite i te rahi tika mō te kai kotahi, inā koa mō ngā kai he nui te warowaihā (māngaro), pērā i te raihi, te taro, me te nūru. Engari ka taea e tēnei tikanga te āwhina nui ki te ārai i a koe kei kai nui rawa.
2. Kia āta whakarite tātou i te kai.
He pono ko ngā kai kei roto ngā warowaihā (māngaro) ka nui ake te pānga ki ngā taumata huka toto i ērā atu matūkai. Mēnā ka kai auau koe i ngā kai māngaro, ka piki haere pea tō A1c. Engari kia maumahara, ehara i te mea he raruraru ngā warowaihā katoa. Me whiriwhiri tātou i ngā warowaihā he nui te muka me ngā matūkai, kaua ko ngā mea māngaro anake.
E kī ana ngā tohunga kia whakakīia te haurua o tō pereti ki ngā huawhenua iti-māngaro.
Kia titiro tātou ki tēnei kia māmā ake ai te mārama.
| Wāhanga o te pereti | Ngā mea hei whakauru | Ngā tauira |
|---|---|---|
| Te haurua (1/2) o te pereti | Ngā huawhenua iti-mārika | Kāreti, pīni, momo huawhenua, pīti, tōmato, kūkamo |
| He wā poto mai i te pereti (1/4) | Pūmua iti-ngako | Heihei, ika, hua manu, pīni, pīni pīni, soya |
| He wā poto mai i te pereti (1/4) | Ngā Witi Katoa | Raihi parauri, rai, ōti, parei |
3. Whakamaherehia ō kai i mua i te wā (Whakamahere Kai)
Ahakoa te āhua māmā noa iho o te tukanga whakarite kai, ka pai ake ngā hua mēnā ka whakamaheretia ō kai i mua. He aha ai? Mēnā he tangata koe e kai ana me te kore e whakamaheretia i mua, ā, i te wā e hiakai ana koe, he maha ngā wā ka whiriwhiri koe i ngā kai he nui ngā kaora me ngā warowaihā. Hei tauira, ko ngā 'kai tere', ko ngā kai tunutunu, ko ngā 'kai poto'. Mā ēnei mea ka tere te piki o ngā taumata huka toto me ngā uara A1c.
Engari, i te tīmatanga o te wiki, whakaritea he mahere whānui mō ngā kai matua me ngā kai e hiahiatia ana mō aua kai. Pērā ai, ka whai whiringa kai hauora tonu koe hei whakaiti i te pikinga ohorere o ngā taumata huka toto i muri i te kai.
4. Te whakaiti taumaha: Kāore he take mō ngā whāinga nui!
Ehara i te mea he taumaha rawa te katoa o te hunga e pāngia ana e te mate huka momo 2. Engari ki te mea he taumaha rawa koe, kāore pea koe e hiahia ki te whakaiti i te nui o tō taumaha e whakaarohia ana kia kite i te huringa pai o tō A1c.
I tō taumaha o nāianeiHe maha ngā tākuta mate huka e kī ana kia ngana ki te whakaiti i waenga i te 5% me te 10% .
Nā te mea ina ngaro tō taumaha nui, ka taea e te homoni insulin o tō tinana te whakaheke i ngā taumata huka toto. Ko te tikanga o tēnei, i roto i te wā, ka heke ō taumata A1c.
5. Kia paku whakarerekē tātou i te āhua o tā tātou whakakori tinana.
Haunga te kai pai, ko tētahi o ngā tikanga tino nui ka taea e koe te whakamahi hei whakaheke i tō A1c ko te whakakori tinana. Engari kaua e oma noa i runga i te mīhini oma i ia rā. Tērā tētahi atu momo whakakori tinana whai hua, ko te whakakori tinana .
Mā te whakakori tinana ā-hauora, pērā i te hikoi, te oma, te eke pahikara rānei, me te whakakori tinana ātete, pērā i te hiki taumaha, ka āwhina i te whakaheke i ō taumata A1c mēnā ka mahi auau koe i aua mea. Ka taea e koe te whiriwhiri i tētahi whakakori tinana e pai ana ki a koe.
Ina whakakorikori tinana koe, me whai pūngao ō uaua. Ka whakamahia e rātou te huka i roto i ō toto hei mahi i tēnei. Mā tēnei ka tere te piki o ngā taumata huka toto i muri i te kai. I a koe e whakakorikori tinana ana, ka kite koe ka heke haere ō taumata A1c.
6. Te hiranga o te whakamahi tika i te rongoā
Ka taea e koe te whakaheke i tō A1c mā te kai me te whakakori tinana. Engari, ki te mea kua tohua e tō tākuta he rongoā pēnei i te metformin, he mea nui kia tangohia kia rite ki te mea i tohua, me te wā tika . Ki te kore koe e tango i te rongoā i ngā wā katoa, ka piki ake pea ō taumata huka toto, ka piki ake ai te A1c.
Kaua rawa e mutu te tango rongoā, kaua hoki e whakarerekē i te horopeta. Me kōrero tonu ki tō tākuta i mua i te whakatau.
Mena ko tāu whāinga he whakaiti, he whakamutu rānei i te tango rongoā, me kōrero ki tō tākuta.
7. Kia tūpato ki ngā tāpiringa
He maha ngā tāpiringa kei te mākete e kī ana ka taea e rātou te whakaheke i te A1c, engari kāore i te rawaka ngā rangahau hei tautoko i aua kereme. I ētahi wā, ka taea e ngā mea pēnei i te hinamona te āwhina i te whakaheke i ngā taumata A1c ki tētahi taumata i roto i te wā. Heoi, me pātai atu ki tō tākuta i mua i te whakamahi i tētahi tāpiringa.
Karere Tangohia ki te Kāinga
- Ko te A1c te taumata huka toto toharite mō ngā marama 2-3 kua hipa. Mā te pupuri i tōna taumata hauora ka āwhina i te ārai i ngā raruraru mate huka.
- Kia tūpato ki te rahi o ngā wahi e kainga ana e koe, inā koa ngā kai warowaihā pēnei i te raihi me te taro.
- Whakakīia te haurua o tō pereti ki ngā huawhenua, te haurua ki te pūmua, me te toenga ki ngā witi katoa.
- He mea nui te whakakori tinana auau hei whakahaere i te huka toto. He mea nui anō hoki te hikoi, te oma, me te hiki taumaha.
- Tangohia ngā rongoā i tohua e tō tākuta kia rite ki te whakahau, kaua e waiho he kai hei kai māu.
- Me kōrero tonu ki tō tākuta i mua i te whakarerekē i tētahi mea, inā koa i mua i te whakamahi i tētahi tāpiringa hou.
- Ka roa te wā mō tēnei haerenga. Kaua e tumanako ki ngā hua i te pō kotahi. Whaia ēnei tikanga hauora me te manawanui me te ngākau nui. Ka tino heke tō A1c!
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