He aha te Mate Taumaha? Ngā Tohutohu, Ngā Take, me te Maimoatanga

Ko te mate taumaha tētahi āhuatanga hauora kei reira te nui o te ngako e penapena ana i roto i tō tinana, ā, e pā ana ki tō hauora me tō oranga o ia rā. E kore e rite ki te taumaha noa iho – engari ko te wā e tīmata ai te pā o tēnei taumaha nui ki te mahi a tō tinana, ā, e whakapiki ake ana i ngā tūponotanga mō ētahi atu āhuatanga hauora.

He miriona ngā tāngata puta noa te ao e ora ana me te mate taumaha, ā, kua kaha te piki haere i ngā tekau tau tata nei. Ko te rongo pai, ka taea te whakaora i te mate taumaha, ā, ahakoa te iti o te ngaro o te taumaha, ka āhei te arahi ki ngā whakapainga hauora nui.

He aha te Mate Taumaha?

Ka puta te mate taumaha ina kohikohi ana tō tinana, ā, e penapena ana i te nui o te ngako atu i te mea e taea te whakamahi hei kaha. Ko te tikanga, ka whakamahia e ngā kaiwhakarato hauora tō Tohu Taumaha Tinana (BMI) hei whakatau i te mate taumaha, e whakarite ana i tō taumaha ki tō teitei.

Ko te BMI o te 30 neke atu rānei te tikanga ko te mate taumaha, ahakoa he whakawhitinga tēnei ine. Ka whakaaro hoki tō tākuta ki tō hauora whānui, te wāhi e mau ana te taumaha, me ētahi atu take ina aromatawai ana i tō āhuatanga.

Whakaarohia te mate taumaha hei pūnaha penapena kaha o tō tinana e kīia ana. Ina kai tonu koe i te nui atu o ngā kalori atu i te mea e tahuna ana e koe, ka penapena tō tinana te nui hei ngako, hei tāruarua mō ngā hiahia kaha o muri mai.

He aha ngā Tohutohu o te Mate Taumaha?

Ko te tohu tino kitea o te mate taumaha ko te nui o te piki o te taumaha, engari he tokomaha ngā tāngata e pā ana ki ētahi atu tohu e pā ana ki to rātou whakamarie o ia rā me te nekehanga. Ka piki haere pea ēnei tohu, ā, ka kore pea e kitea he hononga ki te taumaha i te tīmatanga.

Ko ētahi tohu noa e kitea ana e koe:

• Te ngakau poto i te manawa i ngā mahi noa, pēnei i te hikoi, te piki rānei i ngā kaupae.
• Te nui o te werawera, ina koa i ngā mahi tinana ngawari.
• Te ngenge, te wīwī rānei atu i mua.
• Te mamae o ngā hononga, ina koa i ō turi, i ō hope, i ō tua rānei.
• Te uaua ki te moe, te kore rānei e okioki i muri i te moe.
• Ngā tohu o te ngakau ngāwhā, te whakaheke rānei o te waikawa.
• Ngā raruraru kiri i ngā wāhi e whāiti ana te kiri, pēnei i ngā mate kiri, ngā mate rānei.

Ka pā pea ki ētahi atu tāngata ngā tohu kaore i te noa, pēnei i te mamae o te mahunga, ngā huringa ngākau, te uaua rānei ki te aro.

He aha ngā momo Mate Taumaha?

Ka wehewehea e ngā kaiwhakarato hauora te mate taumaha ki ngā kāwai rerekē i runga i ngā taumata BMI me te tohatoha o te taumaha nui i roto i tō tinana. Ka āwhina te mōhiotanga ki ēnei whakataurite ki te whakatau i te huarahi maimoatanga tino tika.

Ko ngā whakataurite matua e whakamahia ana ko:

• Te kāwai 1 o te mate taumaha: BMI 30-34.9
• Te kāwai 2 o te mate taumaha: BMI 35-39.9
• Te kāwai 3 o te mate taumaha: BMI 40 neke atu rānei (ka kiia pea ko te mate taumaha nui)

Ka whakaaro pea hoki tō tākuta ki te wāhi e mau ana te taumaha nui. Ko te mate taumaha āporo (te taumaha kei te taha o waenganui) te tikanga he nui ake ngā tūponotanga hauora atu i te mate taumaha peara (te taumaha kei ngā hope me ngā huha).

Ka whai ngā tūtohu tohu pahekoheko BMI rerekē te mate taumaha tamariki, i te mea ka tere te huri o ngā tinana o ngā tamariki i te wā e tipu haere ana.

He aha ngā Take o te Mate Taumaha?

Ka puta te mate taumaha ina kai tonu koe i te nui atu o ngā kalori atu i te mea e tahuna ana e tō tinana i te wā roa. Heoi, he whakawhitinga ngā take e puta ai tenei, ā, he maha ngā take e mahi tahi ana.

Ko ngā take tino nui e whai pānga ana ko:

• Ngā tikanga kai e whakauru ana i ngā wāhanga nui, i ngā kai nui-calorie auau rānei.
• Te iti o te mahi tinana na te oranga, ngā tono mahi, ngā raruraru nekehanga rānei.
• Ngā take ira e whakaatu ana ki te tukatuka me te penapena ngako a tō tinana.
• Ngā rongoā, pēnei i ētahi rongoā pouri, steroids, rongoā huka rānei.
• Ngā āhuatanga hauora, pēnei i te hypothyroidism, te aukati o te insulin, te PCOS rānei.
• Ngā mate moe e whakaroa ana i ngā homoni e whakahaere ana i te hiakai me te makona.
• Te ahotea roa e arahi ana ki te kai ngākau, ki ngā huringa homoni rānei.

He nui hoki te whai pānga o ngā take taiao. Ko te iti o te uru atu ki ngā kai hauora, ngā wāhi kore haumaru mō te whakakori tinana, ngā mahi mahi rānei e whakaroa ana i ngā tikanga kai noa, ka āhei katoa te whai pānga ki te piki o te taumaha.

I etahi wa iti, ko ngā mate ira pēnei i te mate Prader-Willi, te pakaru rānei o te hypothalamus (te pokapū whakahaere hiakai o te roro) ka āhei te whakaeke i te mate taumaha nui. Ka hiahia ēnei āhuatanga ki te whakahaere hauora motuhake.

Nōhea te Tiro ki te Tākuta mō te Mate Taumaha?

Me whakaaro koe ki te kōrero ki tō tākuta mō ngā āwangawanga taumaha mena kei te 30 neke atu rānei tō BMI, mena kei te pā te taumaha nui ki tō oranga o ia rā me tō whakamarie. Ko te whakauru wawe te tikanga he pai ake ngā hua.

Whakaritea he whakatau i mua atu mena ka pā ki a koe ngā tohu pēnei i te ngakau poto tonu o te manawa, te mamae o ngā hononga e āhei ai te nekehanga, ngā raruraru moe rānei e waiho ana koe i te wīwī i te rā.

Me rapu wawe koe i te tiaki hauora mena ka puta te mamae o te uma, te uaua nui ki te manawa, ngā tohu rānei o te mate huka pēnei i te matewai nui, te mimi auau, te wīwī rānei kaore i te mārama. Ka taea e ēnei te tohu i ngā raruraru nui e hiahia ana ki te maimoatanga tere.

Ahakoa kei te pai koe inaianei, ko te kōrero ki tō tākuta mō te whakahaere taumaha ka āhei te āwhina i te aukati i ngā raruraru hauora o muri mai, ā, te whakatū i te mahere maimoatanga tautoko.

He aha ngā Tūponotanga mō te Mate Taumaha?

He maha ngā take ka piki ake ai tō tūponotanga ki te whanake i te mate taumaha, ahakoa te mea he tūponotanga, ehara i te mea ka waiho koe hei mate taumaha. Ka āhei te mōhiotanga ki ēnei take ki te āwhina i a koe ki te mahi i ngā whakatau whakamārama mō tō hauora.

Ko ngā tūponotanga noa e whai pānga ana ko:

• Te hītori whānau o te mate taumaha, e tohu ana i te whakawhitinga ira.
• Ngā huringa taurangi e pā ana ki te tau, ina koa i muri i te 40 tau.
• Te oranga noho noa na te mahi teepu, te iti rānei o te nekehanga.
• Te kai auau o ngā kai tukatuka, kai nui-calorie rānei.
• Te kore o te uru atu ki ngā kōwhiringa kai hauora, ki ngā wāhi whakakori tinana haumaru rānei.
• Ētahi rongoā e whakaeke ana i te taumaha hei pānga taha.
• Ngā āhuatanga hauora e pā ana ki te taurangi, ki ngā taumata homoni rānei.
• Te hapu, ina koa ngā haputanga maha, te nui rānei o te piki o te taumaha i te wā hapu.

Ka āhei hoki ngā take hinengaro pēnei i te pouri, te manukanuka, te kino rānei o mua te piki ake i te tūponotanga o te mate taumaha mā ngā tikanga kai ngākau, ngā pānga rongoā rānei.

He mea nui hoki ngā take pāpori me ngā take ōhanga. Ko te iti o te moni, ngā mahi mahi kore auau, ngā mahi tiaki rānei ka āhei te whakawhāiti i te pupuri i ngā tikanga kai me te whakakori tinana hauora.

He aha ngā Raruraru pea o te Mate Taumaha?

Ka āhei te arahi o te mate taumaha ki ngā raruraru hauora maha i te wā roa, ahakoa ehara i te mea ka whanake katoa ēnei raruraru ki te hunga mate taumaha. Ka piki haere te tūponotanga i te nuinga me ngā taumata BMI teitei ake, me te roa o te mate taumaha.

Ko ngā raruraru tino noa e whai pānga ana ko:

• Te mate huka momo 2 na te aukati o te insulin mai i te nui o te ngako o te tinana.
• Te toto teitei e whakarahi ana i tō ngakau me ō oko toto.
• Te mate ngakau, tae atu ki te mate oko toto koroni me te kore o te ngakau.
• Te moe apnea e whakaeke ana i te manawa, te kounga moe rānei.
• Te mate hononga, ina koa i ngā hononga e mau ana i te taumaha, pēnei i ngā turi me ngā hope.
• Te mate ate ngako e āhei te whakawhāiti ki te pakaru o te ate.
• Te mate reflux gastroesophageal (GERD) e whakaeke ana i te ngakau ngāwhā me te whakaheke o te waikawa.

Ko ngā raruraru kaore i te noa, engari he kino, ka āhei te whakauru i ētahi mate pukupuku, ngā toto kōtiti, te mate gallbladder, me ngā raruraru whatukuhu. Ka pā pea ki ētahi tāngata te pouri, te motu rānei i te pāpori e pā ana ki to rātou taumaha.

I etahi wa iti, ka āhei te arahi o te mate taumaha nui ki ngā āhuatanga kino, pēnei i te mate Pickwickian (ngā raruraru manawa i te wā moe) te iti rānei o te nekehanga. Heoi, ka taea te aukati, te whakapai rānei i ngā raruraru maha mā te maimoatanga tika.

Me pēhea te aukati i te Mate Taumaha?

Ko te aukati i te mate taumaha e whakauru ana i te hanga i ngā tikanga pumau e taurite ana i ngā kalori e kai ana koe ki ngā kalori e tahuna ana e koe. Ko ngā huringa iti, pumau te tikanga he pai ake i ngā huringa oranga nui.

Arotake ki te kai i ngā kai noa me te maha o ngā huawhenua, ngā hua, ngā pūmua ngawari, me ngā witi katoa. Tātai ki ngā rāhi o ngā wāhanga, ā, ngana ki te kai noa, e āwhina ana ki te mohio ina makona koe.

Whakataurite ki te 150 meneti neke atu rānei o te mahi tinana ngawari ia wiki, pēnei i te hikoi tere, te kauhoe, te kanikani rānei. Ka taea e koe te wehewehe ki ngā wāhanga iti i roto i tō rā mena e hiahiatia ana.

Whakataurite ki te tiki i te 7-9 haora o te moe kounga ia pō, i te mea ka pā te moe kino ki ngā homoni e whakahaere ana i te hiakai me te makona. Ko te whakahaere i te ahotea mā ngā tikanga whakahāwea, ngā mahi whakangahau, te tautoko pāpori rānei ka āhei hoki te aukati i te kai ngākau.

Hangaia he taiao e tautoko ana i ngā kōwhiringa hauora mā te pupuri i ngā kai reka hauora, te kimi rānei i ngā huarahi whakangahau ki te noho mahi. Whakaarohia te whakauru i ngā mema whānau, i ngā hoa rānei ki ō mahi oranga hauora mō te tautoko me te āhua tautoko atu.

Me pēhea te Whakatau i te Mate Taumaha?

Ko te tikanga ka whakatau tō tākuta i te mate taumaha mā te tatau i tō BMI me te aromatawai i tō āhuatanga hauora whānui. Ka whakauru tēnei tukanga ki te ine i tō teitei me tō taumaha, katahi ka kōrero ki tō hītori hauora me ngā tohu o nāianei.

I te wā o tō whakatau, ka ine pea hoki tō tākuta i tō whānuitanga hope, i te mea ko te nui o te ngako o te kopu he nui ake ngā tūponotanga hauora atu i te ngako e penapena ana i ētahi atu wāhi.

Ka āhei pea ngā whakamātautau atu te whakauru i te mahi toto hei tirotiro i te mate huka, te kolesterol teitei, ngā raruraru thyroid rānei. Ka āhei hoki tō tākuta te aromatawai i tō pehanga toto me te uiui mō tō hītori whānau o ngā āhuatanga e pā ana ki te mate taumaha.

I etahi wā, ka tuku atu tō tākuta ki ngā tohunga pēnei i ngā tohunga endocrinologists, i ngā kaiwhakaako kai rehitatia rānei mō te aromatawai whānui ake me te whakatū mahere maimoatanga. Ko tēnei huarahi rōpū te tikanga ka whakarato i te tautoko tino whai hua mō te whakahaere i te mate taumaha.

He aha te Maimoatanga mō te Mate Taumaha?

Ko te maimoatanga mate taumaha te tikanga he whakakotahitanga o ngā huringa oranga, ā, i etahi wā, ngā whakauru hauora. Ka mahi tahi tō tākuta ki a koe ki te whakawhanake i te mahere whaiaro e whakaaro ana ki tō āhuatanga hauora, ngā hiahia, me ngā whāinga.

Ko te turanga o te maimoatanga te tikanga e whakauru ana:

• Ngā huringa kai e arotake ana ki ngā kai taurite, ngā kai wāhanga-whakahaere rānei.
• Te mahi tinana auau e tika ana mō tō taumata hauora.
• Te whakaora whānau ki te whakahaere i ngā tikanga kai me ngā tikanga oranga.
• Te arotake auau me te tautoko mai i ngā kaiwhakarato hauora.

Mō ētahi tāngata, ka āhei pea tō tākuta te tuhi i ngā rongoā ngaro taumaha e āwhina ana ki te whakaiti i te hiahia kai, te aukati rānei i te ngako e tangohia ana. Ka pai ake te mahi o ēnei rongoā ina whakakotahitia ki ngā huringa oranga.

I ngā take o te mate taumaha nui, mena kaore i te whai hua ētahi atu maimoatanga, ka āhei pea te taumanutia. Ka āhei ngā tukanga pēnei i te gastric bypass, te sleeve gastrectomy rānei te arahi ki te ngaro nui o te taumaha me te whakapainga i ngā āhuatanga hauora e pā ana.

Ko te angitu o te maimoatanga te tikanga he whakawhirinaki ki te whai i ngā whāinga pono, te tautoko pumau, te manawanui ki te tukanga ngaro taumaha pumau.

Me pēhea te tango i te maimoatanga kāinga i te wā o te mate taumaha?

Ko te whakahaere i te mate taumaha i te kāinga e hiahia ana ki te hanga i ngā mahi o ia rā pumau e tautoko ana i ō whāinga maimoatanga. Tīmata ki ngā huringa iti, e taea te whakatutuki atu i te ngana ki te huri i ngā mea katoa i te wa kotahi.

Whakaritea ō kai i mua, ā, pupurihia ngā kai reka hauora e wātea ana. Whakamahia ngā pereti iti me ngā peihana hei āwhina i te whakahaere i ngā rāhi o ngā wāhanga, ā, ngana ki te kai kaore he whakapohehe pēnei i te pouaka whakaata, ngā waea rānei.

Rapua ngā mahi tinana e pai ana koe, ahakoa ko te hikoi, te mahi māra, te kanikani, te kauhoe rānei. Ahakoa ngā mahi kāinga pēnei i te horoi, te mahi māra rānei ka āhei te whai wāhi ki ō whāinga mahi o ia rā.

Pupurihia he pukapuka kai me te mahi ki te aroturuki i tō ahunga whakamua me te tohu i ngā tauira. Ka āhei tenei te āwhina i a koe ki te mohio ki ngā whakaohooho mō te nui o te kai, ngā wā rānei e tino whakaohooho ana koe ki te whakakori tinana.

Hangaia he pūnaha tautoko o ngā whānau me ngā hoa e mārama ana ki ō whāinga. Whakaarohia te whakauru ki ngā hapori ipurangi, ki ngā rōpū tautoko rohe rānei kei reira e taea ai te whakawhiti wheako me te whakatenatena ki ētahi atu e tūpono ana ki ngā wero rite.

Me pēhea te Whakarite mō tō Whakatau Tākuta?

Ko te whakarite mō tō whakatau e āwhina ana ki te whakarite ka whiwhi koe i te painga nui mai i tō wā ki tō tākuta. Tīmata mā te tuhituhi i ō tohu o nāianei, ngā āwangawanga, me ngā pūrongo mō tō taumaha me tō hauora.

Mauria he rārangi o ngā rongoā, ngā taapiri, me ngā hua hua katoa e inu ana koe, i te mea ka āhei pea te pā o ētahi o ēnei ki te taumaha. Huihuia hoki ngā mōhiohio mō te hītori hauora o tō whānau, ina koa e pā ana ki te mate taumaha, te mate huka, te mate ngakau rānei.

Whakaarohia te pupuri i te pukapuka kai me te mahi mō te wiki i mua i tō whakatau. Ka hoatu tēnei ki tō tākuta te mōhiohio ki ō tikanga o nāianei, ā, te āwhina i te tohu i ngā wāhi mō te whakapainga.

Whakaarohia ō whāinga me ngā ārai i tūpono ai koe i ngā whakamātautau whakahaere taumaha o mua. Kia pono ki tō oranga, ngā tikanga kai, me ētahi atu take ngākau e āhei te pā ki tō taumaha.

Whakaritea te kōrero mō tō whakamana inihua mō ngā kōwhiringa maimoatanga rerekē, tae atu ki ngā kōrero kaiwhakaako kai, ngā mema tari whakakori tinana, ngā rongoā rānei mena ka tūtohutia.

He aha te Tāruarua Matua mō te Mate Taumaha?

Ko te mate taumaha tētahi āhuatanga hauora e taea te whakaora e pā ana ki ngā miriona o ngā tāngata puta noa te ao. Ahakoa ka āhei te arahi ki ngā raruraru hauora nui, ko te rongo pai, ahakoa te iti o te ngaro o te taumaha, ka āhei te whakarato i ngā painga hauora nui.

Ko te whakahaere angitu o te mate taumaha te tikanga he whakakotahitanga o te kai hauora, te mahi tinana auau, ā, i etahi wā te tautoko hauora. Ko te matua ko te kimi i te huarahi e mahi ana mō tō oranga, ā, e taea ai te pupuri i te wā roa.

Mahara ko te mate taumaha he whakawhitinga, e whakauru ana i ngā take ira, taiao, me ngā whānau. Ko te tikanga kaore he otinga kotahi e mahi ana mō te katoa, ehara hoki i te mea ngāwari noa iho te kaha o te ngākau, te kore rānei o te angitu whaiaro.

Mā te tautoko hauora tika, ngā whāinga pono, te manawanui ki te tukanga, ka āhei te nuinga o ngā tāngata te whakatutuki i ngā whakapainga nui ki to rātou taumaha me to rātou hauora whānui. Arotake ki te ahunga whakamua i te mea tino pai, ā, whakanuihia ngā wikitoria iti i te huarahi.

Ngā Pātai Auau e Pā ana ki te Mate Taumaha

P1: He mea hanga tonu te mate taumaha i te nui o te kai?

Kāo, ehara i te mea hanga tonu te mate taumaha i te nui o te kai anake. Ahakoa ko te kai i te nui atu o ngā kalori atu i te mea e tahuna ana e koe ko te tikanga taketake, he maha ngā take e whai pānga ana, tae atu ki ngā ira, ngā rongoā, ngā āhuatanga hauora, ngā mate moe, me ngā take taiao. Ka āhei pea ētahi tāngata te whanake i te mate taumaha ahakoa ngā tikanga kai noa na te rerekētanga taurangi, ngā āhuatanga hauora huna rānei.

P2: Ka taea te hauora i te rahi o te tinana me te mate taumaha?

Ahakoa ka āhei pea ētahi tāngata mate taumaha te whai i ngā taumata toto teitei noa, kolesterol, me te huka toto, ko te mate taumaha te tikanga ka piki ake te tūponotanga o te whanake i ngā raruraru hauora i te wā roa. Heoi, ko te arotake ki ngā tikanga hauora pēnei i te whakakori tinana auau me te kai kai hauora ka āhei te whakapai i ngā hua hauora ahakoa te taumaha. Ko te whāinga ko te whakapainga hauora whānui, ehara i te ngaro taumaha anake.

P3: Kia tere pehea te tumanako kia ngaro te taumaha mā te maimoatanga?

Ko te ngaro taumaha haumaru me te pumau te tikanga ka puta i te 1-2 pauna ia wiki. Ko te ngaro tere o te taumaha te tikanga ka ngaro te uaua, ā, he uaua ki te pupuri i te wā roa. Ka āwhina tō tākuta ki te whakatū i ngā whāinga pono e whakaaro ana ki tō āhuatanga whaiaro. Mahara ko te 5-10% o te ngaro taumaha ka āhei te whakarato i ngā painga hauora nui.

P4: Ka hiahia ahau ki te taumanutia mena kei ahau te mate taumaha?

Ko te taumanutia te tikanga ka whakaarohia anake mō te mate taumaha nui (BMI 40 neke atu rānei) te BMI 35+ rānei me ngā raruraru hauora nui ina kaore i te whai hua ētahi atu maimoatanga. Ka taea e te nuinga o ngā tāngata mate taumaha te whakatutuki i ngā hua nui mā ngā huringa oranga, te whakaora whānau, me etahi wā ngā rongoā. Ka kōrero tō tākuta i ngā kōwhiringa katoa, ā, te āwhina i te whakatau i te huarahi pai mō tō āhuatanga.

P5: Ka taea te huri katoa te mate taumaha?

Ka taea e te tokomaha te whakatutuki i te ngaro nui o te taumaha me te pupuri i te taumaha hauora i te wā roa mā te maimoatanga tika me ngā huringa oranga. Heoi, ko te whakahaere mate taumaha te tikanga he tukanga haere tonu atu i te rongoa kotahi. Ko te rongo pai, ko ngā huringa oranga pumau ka āhei te arahi ki ngā whakapainga pumau i te taumaha me te hauora whānui, ahakoa ka noho pea ētahi tāngata ki te whakahoki mai o te taumaha.