He aha te Mate Tātai-whakahaere? Ngā Tōmhanga, Ngā Take, me te Maimoatanga

Ko te mate tātai-whakahaere he rōpū o ngā āhuatanga hauora e puta tahi ana, e whakapiki ana i tō tūponotanga ki te mate ngakau, te pēhanga, me te mate huka momo 2. Whakaarohia he tohu tēnei nō tō tinana e whakaatu ana kāore ētahi pūnaha nui e mahi pai ana.

E pā ana tēnei āhuatanga ki te 1 o te 3 o ngā pakeke i te United States. Ahakoa ka rongo pea koe he awangawanga, ko te rongo pai ko te mate tātai-whakahaere ka taea te whakahaere me te whakahoki anō i te nuinga o te wā mā te whakawhāiti i ngā huringa oranga me te tiaki hauora.

He aha te Mate Tātai-whakahaere?

Ka puta te mate tātai-whakahaere ina neke atu i te toru o ngā tohu hauora e rima e puta tahi ana. Kei roto i ēnei tohu te toto teitei, te huka toto teitei, te ngako o te puku, me ngā taumata kolesterol rerekē.

Ka titiro tō kaiwhakarato hauora ki ēnei ine tahi atu i te whakaaro ki ngā take motuhake. Ka huihuia ngā āhuatanga nei, ka hanga he tūponotanga hauora nui atu i tetahi āhuatanga kotahi anake.

Kāore te mate e puta mai he tohu marama ki te nuinga o te iwi, koia te take i nui ai ngā tirotiro hauora noa ki tō tākuta. Ka kite te nuinga o te iwi kei a rātou te mate tātai-whakahaere i te wā o te mahi toto noa, i ngā whakamātautau tinana rānei.

He aha ngā Tōmhanga o te Mate Tātai-whakahaere?

Kāore te nuinga o te iwi e mate pēnei i ngā tohu marama i ngā wā tuatahi. Ka rite tonu te tinana ki ēnei huringa, ka uaua ki te kite me te kore e whakamātautau hauora.

Heoi, ka kite pea etahi i etahi tohu iti kei te rerekē te mea:

• Te whai wai nui me te mimi pinepine, ina koa ki te teitei ngā taumata huka toto
• Te ngenge, te whakamaarama ranei i te nuinga atu i te noa
• Te uaua ki te ngaro te taumaha, ina koa i te taha waenganui
• Ngā wahi kiri pouri, i te nuinga i te kaki, i ngā kauae, i ngā wahi pūkahukahu rānei
• Te hiahia nui atu i te noa, te hiahia ranei ki ngā kai reka

He ngāwari te whakakore i ēnei tohu, te whakaaro rānei ki te ahotea, te koroheketanga, te oranga wātea rānei. Koia te take i waiho ai ngā whakamātautau hauora noa hei taputapu pai rawa mō te kite wawe me te aukati.

He aha ngā Take o te Mate Tātai-whakahaere?

Ka puta te mate tātai-whakahaere ina ka ātete tō tinana ki te insulin, he homoni hei awhina i te whakahaere i te huka toto. Ka whakatū tēnei ātete insulin i te mahi whakawhāiti e pā ana ki ngā pūnaha tinana maha.

He maha ngā take e mahi tahi ana hei hanga i tēnei āhuatanga, ā, ko te mārama ki a rātou ka āwhina i a koe ki te kite he aha te huarahi whānui te mahi pai rawa atu mō te maimoatanga:

• Te ātete insulin, ina kore ngā pūtau e whakautu tika ana ki ngā tohu insulin
• Te mumura roa i roto i tō tinana, i te nuinga i te taumaha nui, i te kai kino rānei
• Ngā take ira e whakaatu ana i etahi atu iwi ki ngā raruraru tātai-whakahaere
• Ngā huringa homoni, ina koa ngā mea e pā ana ki te ahotea, ki te koroheketanga rānei
• Ngā tauira moe kino e whakaroa ana i ngā mahi tātai-whakahaere taiao o tō tinana

Ka puta te tukanga i te roa o ngā tau. I te tīmatanga ka whakakapi tō tinana i ēnei huringa, engari i te mutunga, ka nui rawa ngā pūnaha, ka kitea te mate mā ngā whakamātautau taiwhanga me ngā ine tinana.

Nōhea te Tiro ki te Tākuta mō te Mate Tātai-whakahaere?

Me whakarite e koe he hui ki tō kaiwhakarato hauora mēnā kei a koe ngā awangawanga mō tō hauora tātai-whakahaere, mēnā rānei kua kite koe i ētahi tohu whakatūpato.

Whakaarohia te tiro atu ki tō tākuta i mua atu i muri mai mēnā ka pā atu koe ki:

• Te piki o te taumaha, ina koa i tō hope
• Te ngenge tonu e kore e pai ake me te okioki
• Te whai wai nui me te mimi
• Te hītori whānau o te mate huka, te mate ngakau, te pēhanga rānei
• Ngā ine toto teitei i te wā o te aroturuki kāinga

Ka taea e tō tākuta te whakahaere i ngā whakamātautau toto ngāwari me te tango i ngā ine ka hoatu ki a koe he whakaahua marama o tō hauora tātai-whakahaere. He ngāwari ēnei whakamātautau, ka taea te whakarato i ngā mōhiohio nui mō te hanga i te mahere aukati, i te maimoatanga rānei.

He aha ngā Tūponotanga mō te Mate Tātai-whakahaere?

Ko te mārama ki ō tūponotanga ka āwhina i a koe ki te whakatau whakamārama mō tō hauora, ka hoatu ki a koe ngā wāhi motuhake hei arotahi atu mō te aukati. Ko etahi take ka taea e koe te whakahaere, ko etahi atu he wāhanga noa iho o tō pūkete hauora whaiaro.

Ko ngā tūponotanga ka taea e koe te whakarereke:

• Te taumaha nui, ina koa te ngako e penapena ana i tō hope me tō puku
• Te noho noa me te iti o te mahi tinana noa
• Te kai e nui ana ngā kai tukatuka, ngā huka whakapaipai, me ngā ngako kino
• Te ahotea roa e arahi ana ki ngā taumata cortisol teitei
• Te kounga moe kino, te iti rānei i te 7 haora ia pō
• Te whakakī, e pā ana ki te rere toto me te ngawari insulin

Ko ngā tūponotanga kei tua atu i tō mana whakahaere:

• Te pakeke neke atu i te 40, ina ka noa ake ngā huringa tātai-whakahaere
• Te hītori whānau o te mate huka momo 2, te mate ngakau, te mate tātai-whakahaere rānei
• Te iwi, me ngā reiti teitei i ngā iwi Hispanic, Native American, me Asian
• Te hītori o te mate huka gestational i te wā o te hapu
• Te mate ovary polycystic (PCOS) i ngā wāhine

Ko te whai i ngā tūponotanga kāore e tikanga ka whanake koe i te mate tātai-whakahaere. Engari, whakaarohia he mōhiohio whai hua ka ārahi i ō whakatau hauora me tō kaupapa tirotiro me tō tākuta.

He aha ngā Raru pea o te Mate Tātai-whakahaere?

Ka whakapiki te mate tātai-whakahaere i tō tūponotanga ki te whanaketanga o ngā āhuatanga hauora nui ake i te roa. Ko te mārama ki ēnei raruraru pea ka āwhina i te whakatenatena i ngā huringa pai me te karo i te manukanuka koretake mō te heke mai.

Ko ngā raruraru tino noa:

• Te mate huka momo 2, e puta ana ina ka kino te whakahaere i te huka toto
• Te mate ngakau, tae atu ki te mate ateri coronary me ngā whakaeke ngakau
• Te pēhanga, ina koa ngā mea e puta mai ana i ngā toto toto, i ngā ateri kōtiti rānei
• Te mate ate ngako, ina kohikohi ana te ngako ki ngā pūtau ate
• Te mate whatukuhu, i te mea ka pā te toto teitei me te mate huka ki te mahi whatukuhu

Ko ngā raruraru iti ake engari pea:

• Te apnea moe, ka taea te whakaiti i ngā raruraru tātai-whakahaere
• Ētahi momo kēnē, ina koa te kēnē colorectal me te kēnē u
• Te heke o te hinengaro, te piki rānei o te tūponotanga o te mate dementia
• Ngā raruraru hua i ngā tāne me ngā wāhine

Ko te rongo whakatenatena ko te whakahaere pai i te mate tātai-whakahaere ka taea te whakaiti i tō tūponotanga ki ēnei raruraru. He maha ngā iwi e aukati ana, e whakaroa ana rānei i ēnei āhuatanga mā ngā huringa oranga me te tiaki hauora tika.

Me pēhea te aukati i te Mate Tātai-whakahaere?

Ko te aukati i te mate tātai-whakahaere e arotahi ana ki te pupuri i ngā tikanga oranga hauora e tautoko ana i ngā mahi tātai-whakahaere taiao o tō tinana. Ko ngā huarahi ano e aukati ana i te āhuatanga e āwhina ana ki te whakaora i te mea kua whanaketia.

Ko ngā rautaki aukati matua:

• Te pupuri i te taumaha hauora mā te kai tōtika me te mahi noa
• Te whakauru atu ki te 150 meneti iti rawa o te whakakori waenga ia wiki
• Te whai i te kai e nui ana ngā kai katoa, ngā huawhenua, ngā pūmua ngawari, me ngā ngako hauora
• Te whakahaere i te ahotea mā ngā tikanga whakangāwari, ngā mahi whakangahau, te tohutohu rānei
• Te whiwhi i te 7-9 haora o te moe kounga ia pō
• Te karo i te whakakī me te whakaiti i te inu waipiro
• Te whai i ngā tirotiro hauora kia aroturuki ai te toto teitei, te kolesterol, me te huka toto

He pai ake te mahi o ngā huringa iti, pumau i ngā huringa nui. Aro atu ki tētahi wāhi, rua rānei i te wā, ka hanga i ngā tikanga pumau e rite ana ki tō mahi o ia rā.

Me pēhea te Whakatau i te Mate Tātai-whakahaere?

Ko te whakatau i te mate tātai-whakahaere e pā ana ki te ine i ngā tohu hauora motuhake me te tirotiro mēnā ka tutuki koe i ētahi paerewa. Ka whakamahi pea tō tākuta i ngā aratohu i whakatūria e ngā whakahaere hauora nui hei whakatau i te mate.

Ko te tukanga whakatau e ngā ine nei:

• Te whānuitanga hope (neke atu i te 40 inihi mō ngā tāne, neke atu i te 35 inihi mō ngā wāhine)
• Te toto teitei (130/85 mmHg, neke atu rānei)
• Te huka toto nohopuku (100 mg/dL, neke atu rānei)
• Te kolesterol HDL (iti iho i te 40 mg/dL mō ngā tāne, iti iho i te 50 mg/dL mō ngā wāhine)
• Ngā triglycerides (150 mg/dL, neke atu rānei)

Ka whakatauhia koe he mate tātai-whakahaere mēnā kei a koe te toru, neke atu rānei o ēnei paerewa e rima. He ngāwari te tukanga whakamātautau, ka hiahia noa i te tango toto ngāwari i muri i te nohopuku mō te 8-12 haora.

Ka tono pea tō tākuta i ētahi atu whakamātautau hei whiwhi i te whakaahua whānui o tō hauora tātai-whakahaere. Ka taea e ēnei te whakamātautau manawanui huka, ngā whakamātautau mahi ate, ngā tohu mumura rānei hei āwhina i ngā whakatau maimoatanga.

He aha te Maimoatanga mō te Mate Tātai-whakahaere?

Ko te maimoatanga mō te mate tātai-whakahaere e arotahi ana ki te whakautu i te ātete insulin, ki te whakahaere i ia wāhanga o te mate. Ka mahi tahi tō rōpū hauora ki a koe hei hanga i te mahere whānui e rite ana ki ō hiahia me ō āhuatanga motuhake.

Ko ngā whakarerekētanga oranga te turanga o te maimoatanga:

• Ko te ngaro o te taumaha 5-10% o tō taumaha tinana ka taea te whakarereke nui
• Te mahi tinana noa, tae atu ki te whakakori aerobic me te whakakori kaha
• Ngā whakarerekētanga kai e whakanui ana i ngā kai katoa me te whakaiti i ngā kai tukatuka
• Ngā tikanga whakahaere ahotea pēnei i te whakaaroaro, te yoga, te tohutohu rānei
• Ngā whakapainga moe kia whakarite ai te okioki kounga

Ka tūtohu pea ngā rongoā hei whakautu i ngā wāhanga motuhake:

• Ngā rongoā toto teitei mēnā kāore ngā whakarerekētanga oranga e ranea ana
• Ngā rongoā whakaiti kolesterol, ina koa ngā statins, mō te whakahaere lipid
• Metformin, ētahi atu rongoā mate huka rānei mō te whakahaere huka toto
• Ngā rongoā ngaro taumaha i etahi take

Ka whakawhaiarohia tō mahere maimoatanga i runga i ō tūponotanga motuhake, ētahi atu āhuatanga hauora, me te whakautu ki ngā whakauru tuatahi. Ka āwhina ngā hui whai muri kia aroturuki ai te whakahaere me te whakarereke i ngā maimoatanga kia rite ai.

Me pēhea te tango i te maimoatanga kāinga i te wā o te Mate Tātai-whakahaere?

Ko te whakahaere i te mate tātai-whakahaere i te kāinga e pā ana ki te hanga i ngā tikanga o ia rā e tautoko ana i tō hauora tātai-whakahaere. Ko te matua ko te hanga i ngā whakarerekētanga e ngāwari ana te whakahaere, ka taea te waiho hei wāhanga o tō mahi noa.

Ko ngā rautaki kai o ia rā:

• Te kai i ngā kai noa kia pupuri ai i ngā taumata huka toto pumau
• Te whiriwhiri i ngā kāreti uaua i ngā huka whakapaipai me te paraoa ma
• Te whakauru i te pūmua ki ia kai hei awhina i te ngakau māro me te whakahaere huka toto
• Te tāpiri i ngā ngako hauora pēnei i te hinu oriwa, ngā nati, me ngā aporo ki tō kai
• Te pupuri i te wai mā te wai, kāore i ngā inu huka

Ko te mahi tinana i te kāinga ka taea te ngāwari me te whai hua:

• Te haere i muri i ngā kai hei awhina i te whakahaere huka toto
• Te whakamahi i ngā kaupae i te wā e taea ana
• Te mahi i ngā whakakori tinana pēnei i ngā squats, ngā push-ups, ngā papa rānei
• Te tamata i ngā ataata whakakori ipurangi, i ngā taupānga hauora rānei
• Te mahi māra, te horoi, ētahi atu mahi kāinga mahi rānei

Ko te aroturuki i tō whakahaere ka āwhina i a koe ki te pupuri i te whakaoho, ka hoatu ngā mōhiohio nui mō tō rōpū hauora. Whakaarohia te aroturuki i tō taumaha, te toto teitei (mēnā kei a koe te kaitirotiro kāinga), me te āhua o tō kaha ia rā.

Me pēhea te Whakamahere mō tō Hui Tākuta?

Ko te whakamahere mō tō hui ka āwhina i te whakarite kia whiwhi koe i te uara nui rawa atu i tō wā me tō kaiwhakarato hauora. Ko te haere mai i te whakahaere me ngā pātai me ngā mōhiohio ka whakaputa i te haerenga nui ake mō kōrua.

I mua i tō hui, kohikohia ēnei mōhiohio:

• Rārangi o ngā rongoā, ngā taapiri, me ngā huaora katoa e inu ana koe
• Te hītori whānau o te mate huka, te mate ngakau, me ētahi atu āhuatanga tātai-whakahaere
• Ngā tohu hou, ngā huringa rānei i te āhua o tō ngākau
• Ngā pātai mō tō whakatau, ngā kōwhiringa maimoatanga, ngā whakarerekētanga oranga rānei
• Ngā mōhiohio mō tō kai, ō tikanga whakakori, me ō tauira moe

Whakaarohia te pupuri i te tātai kai me te mahi ngāwari mō te wiki i mua i tō haerenga. Ka hoatu tēnei ki tō tākuta ngā mōhiohio motuhake mō ō tikanga o nāianei, ka āwhina i te kite i ngā wāhi hei whakapai ake.

Kaua e whakaroa ki te kawe mai i tētahi mema whānau, hoa rānei mō te tautoko, ina koa mēnā kei te nui tō manukanuka ki te whakatau, ki ngā kōwhiringa maimoatanga rānei. Ko te whai i tētahi atu e whakarongo ana ka āwhina i a koe ki te mahara ki ngā mōhiohio nui i kōrerotia i te wā o te hui.

He aha te Tākutake Matua mō te Mate Tātai-whakahaere?

He āhuatanga whakahaere te mate tātai-whakahaere e whakautu pai ana ki ngā whakarerekētanga oranga me te tiaki hauora tika. Ahakoa ka rongo pea te whakatau he nui rawa i te tīmatanga, he maha ngā iwi e whakapai ake ana i to rātou hauora, e whakaiti ana i to rātou tūponotanga ki ngā raruraru.

Ko te mea nui rawa atu hei mahara ko ngā huringa iti, pumau ka taea te whakarereke nui i te roa. Kāore koe e hiahia ki te whakarereke i tō oranga katoa i te pō. Engari, aro atu ki te hanga i ngā whakapainga pumau ka taea e koe te pupuri i te roa.

Ko te mahi tata atu ki tō rōpū hauora ka hoatu ki a koe te tupono pai rawa atu o te angitu. Ka taea e rātou te āwhina i a koe ki te hanga i te mahere whakawhaiaro, ki te aroturuki i tō whakahaere, ki te whakarereke i ngā maimoatanga kia rite ai ki te āwhina i a koe ki te whakatutuki i ō whāinga hauora.

Ngā Pātai Nui e Pā ana ki te Mate Tātai-whakahaere

Ka taea te whakahoki anō te mate tātai-whakahaere?

Ae, ka taea te whakahoki anō, te whakapai ake rānei i te mate tātai-whakahaere mā ngā whakarerekētanga oranga. He maha ngā iwi e whakahoki ana i ō rātou ine ki ngā āhuatanga noa mā te ngaro o te taumaha, te whakakori noa, me ngā whakapainga kai. Heoi, ka hiahia tenei ki te whakapau kaha tonu ki ngā tikanga hauora, i te mea ka hoki mai pea ngā āhuatanga taketake i arahi ki te mate mēnā kāore ngā tikanga hauora e pupuritia.

E hia te roa te kite i ngā whakapainga i te mate tātai-whakahaere?

Ka tīmata pea koe ki te kite i ngā whakapainga i ngā taumata kaha me te āhua o tō ngākau i roto i ngā wiki torutoru o te hanga i ngā whakarerekētanga oranga. Ka taea te tīmata te whakapai ake o ngā taumata toto teitei me te huka toto i roto i te 1-3 marama. Ko ngā whakarerekētanga nui ake i ngā taumata kolesterol me te whānuitanga hope ka hiahia noa i te 3-6 marama o te kaha tonu. Ka tirotiro anō pea tō tākuta i ō uara taiwhanga ia 3-6 marama hei aroturuki i te whakahaere.

He rite te mate tātai-whakahaere ki te mate huka?

Kāo, he rerekē ngā āhuatanga o te mate tātai-whakahaere me te mate huka, ahakoa e hono ana. Ko te mate tātai-whakahaere he rōpū o ngā tūponotanga e whakapiki ana i tō tūponotanga ki te whanaketanga o te mate huka momo 2. Ka taea e koe te whai i te mate tātai-whakahaere me te kore e whai mate huka, engari ko te whai i te mate tātai-whakahaere ka whakapiki nui i tō tūponotanga ki te mate huka. Ka taea pea e etahi iwi e mate tātai-whakahaere te whai i te prediabetes, i te mate huka wawe rānei hei wāhanga o te mate.

He aha te kai pai rawa atu mō te tangata e mate tātai-whakahaere ana?

Kāore he kai pai kotahi, engari ko ngā huarahi e whakanui ana i ngā kai katoa te mahi pai. Ko te kai Mediterranean, te kai DASH, me ētahi atu tauira kai e nui ana ngā huawhenua, ngā pūmua ngawari, ngā ngako hauora, me ngā kāreti uaua kua whakaatu i ngā hua pai. Ko te matua ko te rapu i te tauira kai ka taea e koe te pupuri i te roa i te whai i ngā kai whakawāiti e uaua ana ki te pupuri.

Ka taea e ngā tangata angiangi te whanake i te mate tātai-whakahaere?

Ae, ahakoa he iti ake te noa, ka taea e ngā tangata he taumaha noa te whanake i te mate tātai-whakahaere. Ka karangatia tēnei i etahi wā ko te "taumaha noa metabolically obese", ka puta ina whai ana te tangata i te ngako visceral nui i o rātou whekau, ahakoa ka kitea te taumaha whānui. Ko ngā ira, te kore o te mahi tinana, te kounga kai kino, me te ahotea ka taea te whakauru ki te mate tātai-whakahaere ahakoa te taumaha o te tinana.