Mena he mate huka tōu, tera pea ka kī atu tō tākuta kia tirohia e koe tō huka toto i ia wā, i ia wā. Ā, i ētahi wā o te tau, ka kī atu hoki rātou kia mahia he whakamātautau e kiia nei ko te 'A1c', tika? He aha rawa te A1c? He aha te hiranga o te whakaheke i tōna taumata mō tō hauora? Kaua e manukanuka, ka kōrerohia e tātou ēnei mea katoa i roto i te reo māmā me te pono.
He aha te A1c? He aha te hiranga?
He māmā noa iho, he whakaahua poto noa iho te huka toto e tirohia ana e koe i te kāinga i ia rā. He rite ki te tango whakaahua. Engari ehara te A1c i te pera. E whakaatu ana i te āhua o ō taumata huka toto i ngā marama e rua, e toru rānei kua pahure.
Whakaarohia, kei roto i ngā toto whero o roto i tō toto tētahi pūmua e kiia nei ko te "Hemoglobin". Ina piki ake te taumata o te huka i roto i tō toto, ka piri ēnei matūriki huka ki te "Hemoglobin." Ka teitei ake te huka i roto i te toto, ka piri ake. Ka ine te whakamātautau A1c i te nui o te "Hemoglobin" kua piri ki tēnei huka. Nō reira, ka mārama te tākuta ki te pai o te whakahaere i tō mate huka.
Ko te whāinga matua kia mau tonu tō A1c i raro i te 7% . Heoi, mā tō tākuta e whakatau te whāinga mōu. Mā te pupuri i tēnei taumata i roto i te awhe hauora ka āwhina i a koe ki te tiaki i a koe mai i ngā raruraru nui o te mate huka, pērā i te kino o ngā io, te kino o ngā kanohi, te mate ngākau, me te mate tākihi .
Ngā mea ka taea e tātou te mahi hei whakaiti i ngā taumata A1c
He mea nui kia tangohia te whakahaunga a tō tākuta kia rite tonu ki te mea i whakaritea. Hei tāpiri, me titiro tātou ki ētahi tikanga māmā engari he tino whai hua ka taea e koe te whakauru ki roto i tō momo noho.
Kia tūpato tātou ki te rahi o ngā kai.
Tuatahi, tāpirihia ētahi taputapu iti ki tō kīhini. Kei roto i ēnei he huinga kapu ine me te tauine kīhini. Mā ēnei koe e āwhina ki te ine i te nui o te kai e kainga ana e koe. Mā te kai nui atu i te mea e hiahiatia ana e tō tinana ka piki ake te taumata huka toto. Nō reira, ko te whakahaere i te rahi o ō kai tetahi o ngā huarahi pai ki te whakaheke i tō A1c.
I te tīmatanga, mā tēnei taputapu koe e āwhina ki te mārama he aha te "tūnga kotahi", inā koa mō ngā kai māngaro pērā i te raihi, te taro, me te nūru. Tērā pea ka miharo koe ki te iti o te tūnga. Engari mā tēnei mahi, ka mutu tō kai nui rawa me te kore e mōhio.
Kia whakaaro nui tātou mō ngā warowaihā.
He pono he tere ake te piki ake o ngā taumata huka toto e ngā warowaihā i ērā atu matūkai. Ki te kai auau koe i te nui o ngā warowaihā, ka piki haere tō A1c.
Engari kia maumahara, ehara i te mea he kino ngā māngaro katoa. Me whiriwhiri tātou.He nui te muka me ngā matūkai i roto i ngā māngaro pai. He pai ake te hauora i ngā kai he māngaro noa iho.
| Māngaro pai (whiriwhiri) | Me whakaiti te māngaro (kia karohia te nui rawa atu) |
|---|---|
| Parai raihi, ōti, rai, parei | Raihi mā, taro mā, rimurapa |
| Huawhenua (kāreti, pīni, paukena) | Pihikete, keke me ētahi atu hua tunu taro |
| Ngā pīni pērā i te pīni, te pīni māwhero, me te pīni | Ngā inu huka, ngā inu reka |
Me pēhea te whakarite i tāu kai
He tikanga tino māmā tēnei e tohutohuhia ana e ngā tohunga kai. Wehea tō pereti ki roto i tō hinengaro kia whā ngā wāhanga:
- Haurua (1/2) o te pereti: Whakakīia ki ngā huawhenua iti-māngaro. (Tauira: pīnihi, kāpeti, pīni, kāreti, kūkamo, tōmato)
- Pereti (1/4): Whakakīia ki te pūmua iti-ngako (hei tauira, ika, heihei kore kiri, hua manu, pīni, tōfu)
- Ētahi atu wā (1/4): Whakakīia ki te witi he nui te muka (hei tauira, te raihi parai, te buckwheat, te ōti)
Kia taunga koe ki te taka kai pēnei, ka taurite tonu tāu kai.
Ngā huringa āhua noho: te taumaha me te whakakori tinana
Te whakaiti i te taumaha - kāore he whāinga nui e hiahiatia ana!
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 hei whakaheke i tō A1c.
He maha ngā tākuta e kī ana kia ngana koe ki te whakaiti i te 5% ki te 10% o tō taumaha o nāianei . He aha ai? Ina ngaro tō taumaha tāpiri, ka kaha ake te mahi a te insulin o tō tinana ki te whakahaere i ngā taumata huka toto. Ka taea e tēnei te whakaheke i tō A1c i roto i te wā. I whakaatuhia e tētahi rangahau ko te hunga i ngaro te 5% ki te 10% o ō rātou taumaha e toru ngā wā ka nui ake te whakaiti i ō rātou A1c mā te 0.5%.
Whakaarohia anō te āhua o tō whakakori tinana
Haunga te kai hauora, ko te mea nui rawa atu ka taea e koe te mahi hei whakaiti i tō A1c ko te whakakori tinana. Engari he momo whakakori tinana tino whai hua tēnei, ehara i te mea ko te oma noa i runga i te mīhini oma i ia rā, ko te whakakori tinana.
Mā te whakakori tinana ā-hauora auau, pērā i te hikoi, te oma, me te eke pahikara, me te whakakori ātete, pērā i te hiki taumaha, ka āwhina i te whakaheke i ō taumata A1c. Ina whakakori tinana koe, ka whakamahia e ō uaua te huka i roto i ō toto hei pūngao. Ka āwhina tēnei ki te whakahaere i te pikinga ohorere o te huka toto i muri i te kai. Ina waiho e koe te whakakori tinana hei tikanga o ia rā, ka kite koe i te hekenga nui o ō taumata A1c.
Tohutohu hauora me ngā mōhiohio tāpiri
Whakamahia te rongoā kia rite ki te mea i tohua e te tākuta.
Ka taea e koe te whakaheke pono i tō A1c mā te kai me te whakakori tinana. Heoi, mēnā kua tohua e tō tākuta he rongoā pēnei i te Metformin, Miglitol, Insulin rānei, he mea nui kia tangohia i te horopeta tika me te wā tika. Ki te kore koe e tango i te rongoā i ngā wā katoa, ka piki ake pea ngā taumata huka toto, ka arahi pea ki te A1c teitei.
Ko tāu whāinga pea he whakaiti, he whakamutu rānei i te tango i tō rongoā. Kōrero ki tō tākuta mō tēnei. Engari kaua rawa e mutu te tango i tō rongoā, kaua hoki e whakarerekē i te horopeta māu ake.
Kia tūpato ki ngā tāpiringa
He maha ngā tāpiringa kei te mākete e kī ana ka taea e rātou te whakaheke i te A1c. Heoi, he maha o ēnei kāore i te rawaka ngā taunakitanga rangahau pūtaiao. Heoi, kua whakaatuhia ētahi he pānga. Hei tauira, kei reira ētahi taunakitanga e whakaatu ana ka taea e te Berberine, te Coenzyme Q10, me te hinamona te whakaheke i te A1c i roto i te wā. Heoi, he mea tino nui kia kōrero ki tō tākuta me te tiki i tana whakaaetanga i mua i te whakamahi i tētahi tāpiringa.
Hei whakamutunga, kia manawanui ki ēnei mea katoa. Ko tō A1c he toharite mō ētahi marama, nō reira ka roa te wā e heke iho ai. Kāore pea koe e taea te mahi i ngā mea katoa kia 100 ōrau te tika, ā, he pai tēnā. Ko te mea nui ko te ngana tonu i te huarahi tika, kaua hoki e ngākau rua. Whakapono mai ki ahau, ka tino heke iho tō A1c hei hua o tō mahi uaua.
Karere Tangohia ki te Kāinga
- Ko te A1c he ine i te toharite o te huka toto mō ngā marama 2-3 kua hipa. Mā te whakahaere i tēnei ka āwhina i a koe ki te karo i ngā raruraru kino o te mate huka.
- Whakahaerehia te rahi o ō kai. Whakakīia te haurua o tō pereti ki ngā huawhenua, te haurua ki te pūmua, me te haurua ki ngā witi whai kiko i te muka.
- Engari i ngā māngaro māmā pēnei i te taro mā me te raihi mā, whiriwhiria ngā māngaro uaua pēnei i te raihi parani, te ōti, me te buckwheat.
- He mea nui te whakakori tinana o ia rā. He mea nui ngā whakakori tinana, pērā i te hikoi, me ngā whakakori tinana whakapakari tinana, pērā i te hiki taumaha.
- Ahakoa te ngaronga noa iho i te 5% o tō taumaha ka pā nui ki ō taumata A1c.
- Kaua rawa e whakarērea te tango i ō rongoā kua tohua. Kaua e mutu, e whakarerekē rānei i aua rongoā me te kore he tohutohu a te taote.
- Me kōrero ki tō tākuta i mua i te tango i tētahi tāpiringa kai.
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