He aha te huka toto teitei (prediabetes)? Ngā tohu, ngā take, me te rongoā

Ko te huka toto teitei (prediabetes) te tikanga he teitei ake te taumata o te huka i roto i tō toto i te noa, engari kāo e teitei rawa kia kiia he mate huka. Whakaarohia hei pūnaha whakatūpato wawe nō tō tinana, e hoatu ana ki a koe te whakamōhio kia hiahiatia ngā huringa hei tiaki i tō hauora roa.

E 96 miriona te tokomaha o ngā tāngata pakeke o Amerika e pangia ana e te huka toto teitei, ā, ko te nuinga kāo e mōhio ana. Ko te rongo pai, kāo te huka toto teitei he kī taea te whakatika. Mā etahi whakatikatika oranga ora whakaaro nui, ka taea e koe te whakakore i te nuinga o te wā, ā, ka whakaitihia te tūponotanga o te whanake i te momo 2 o te mate huka.

He aha te huka toto teitei?

Ka puta te huka toto teitei ina tīmata te tinana ki te raru ki te whakahaere tika i te huka toto. Ka iti ake te whakautu o ō pūtau ki te insulin, te homoni e āwhina ana i te huka ki te neke atu i tō toto ki roto ki ō pūtau hei kaha.

Ka ngana tō pancreas ki te whakakapi mā te hanga i te nui atu o te insulin, engari kāo e taea te pupuri i te tono. Ka hanga tēnei he whenua waenganui kei te teitei ake tō huka toto, engari kāo i tae ki te rohe ki te whenua mate huka.

Ka whakamāramahia e ngā tohunga hauora te huka toto teitei mā te whakamahi i ngā āhua huka toto motuhake. Ka ine pea tō huka toto nohopuku i waenga i te 100-125 mg/dL, ka whakaatu pea tō whakamātautau A1C i te 5.7-6.4%. Ka kōrero ēnei tau ki a tātou kei te whawhai tō tinana ki te whakahaere huka, engari kei te wā tonu ki te whakatika i te huarahi.

He aha ngā tohu o te huka toto teitei?

Ka tupu ngāwari te huka toto teitei, koia te take i karangatia ai hei "āhuatanga ngāwari." Ko te nuinga o te iwi e ngāwari ana, kāo hoki he tohu marama.

Ina puta mai ngā tohu, ka māngere, ā, ka ngāwari ki te whakapono he ngenge noa i ia rā, he ahotea rānei. Ko ēnei ngā tohu e hoatu ana pea e tō tinana ki a koe:

• Te ngenge atu i te noa, ina koa i muri i ngā kai
• Te nui haere o te matewai kāo e ngaro
• Te hiahia ki te mimi pinepine
• Te tirohanga mōrearea e haere ana, e haere ana
• Ngā kotinga whakaora-pōturi, ngā mate pukupuku rānei
• Ngā wahi kiri pouri, ina koa i te taha o tō kaki, o ō pokohiwi rānei
• Te hiakai rerekē, ahakoa i muri i te kai

Ko te wāhanga uaua, ka tupu ngāwari ēnei tohu, ā, pea kāo e kitea e koe. Ka whakaritea e tō tinana te "kore pai" kia waiho hei noa hou.

He aha ngā take o te huka toto teitei?

Ka tupu te huka toto teitei ina tīmata te pūnaha insulin o tō tinana ki te mahi kino. Ko te ātete ki te insulin te take nui, kei hea kāo e whakautu pai ai ō pūtau ki te insulin.

He maha ngā take e āwhina ana ki tēnei ātete ki te insulin e tupu ana i te roa o te wā:

• Te mau i te taumaha atu, ina koa i te taha o tō puku
• Te noho noa me te iti o te mahi tinana
• Te kai i te kai nui i ngā kai tukatuka me ngā huka tāpiri
• Te ahotea roa e pupuri ana i ō taumata cortisol teitei
• Te kounga moe kino, te kore rānei e moe nui
• Ngā ira me te hītori whānau o te mate huka
• Ngā huringa e pā ana ki te pakeketanga i te huarahi e tukatuka ai tō tinana te huka
• Ētahi rongoā penei i ngā steroids, ētahi rongoā toto pehanga rānei

I kōrerotia, kāo te kai i te nui o te huka anake te take o te huka toto teitei. Ko te nui atu o te āhua o tō oranga katoa te pānga ki te kaha o tō tinana ki te whakahaere i te huka toto i te roa o te wā.

Nōhea te haere ki te taote mō te huka toto teitei?

Me whakamātau koe mō te huka toto teitei ki te 45 tau rānei atu koe, ahakoa e hauora pai ana koe. Ko te kite wawe te tino wāhi ki te ārai i te whanake ki te momo 2 o te mate huka.

Whakaarohia te whakamātautau i mua atu ki te mea kei a koe ngā take tūpono penei i te taumaha nui, te hītori whānau o te mate huka, te noho rānei ki ētahi rōpū iwi e teitei ake ana te reiti mate huka. Me whakamātautau tonu hoki ngā wāhine i pangia e te mate huka whānau.

Kaua e tatari kia puta ngā tohu i mua i te whakamātautau. Mai i te mea kāo he tohu marama te huka toto teitei, ko te whakamātautau noa tō parekura pai rawa atu ki te hopu wawe i te wā e taea ai te rongoā.

He aha ngā take tūpono mō te huka toto teitei?

Ko ētahi take tūpono mō te huka toto teitei kei roto i tō mana whakahaere, ko ētahi kāo. Ko te mōhiotanga ki ngā momo e rua ka āwhina i a koe ki te aro ki ngā huringa ka puta he rerekētanga nui.

Ngā take ka taea e koe te whakahaere:

• Tō taumaha me te tohatoha ngako o te tinana
• Te nui o te mahi tinana e whiwhi ana koe i ia rā
• Ō āhua kai me ngā kōwhiringa kai
• Te pai o tō whakahaere ahotea
• Tō kounga moe me tō roa
• Te pātai mēnā kei te pātai koe, kei te whakamahi rānei i ngā hua tapeka

Ngā take tūpono kāo e taea e koe te whakarereke, engari me mōhio koe:

• Te 45 tau rānei atu
• Te whānau, te teina rānei e pangia ana e te momo 2 o te mate huka
• He Māori, Hispanic, Native American, Asian American rānei
• Te whanau i te mate huka whānau i te wā hapu
• Te pangia e te polycystic ovary syndrome (PCOS)
• Te hītori o te mate ngakau, o te pōkairangi rānei

Ahakoa kei a koe etahi take tūpono kāore e taea te whakarereke, he tino nui tonu ngā take oranga ora. Ko te nuinga o te iwi e kaha ana te tūponotanga ira kāore e whanake i te mate huka nā ō rātou kōwhiringa oranga ora hauora.

He aha ngā raruraru pea o te huka toto teitei?

Ko te take matua mō te huka toto teitei ko te kaha ki te whanake ki te momo 2 o te mate huka ki te kore e whakahaere. Me te kore ngā huringa oranga ora, ko te 15-30% o te iwi e pangia ana e te huka toto teitei ka whanake i te mate huka i roto i ngā rima tau.

Ahakoa i mua i te whanake o te mate huka, ka tīmata te pānga o te huka toto teitei ki tō hauora i ngā huarahi ngāwari:

• Te piki o te tūponotanga o te mate ngakau me te pōkairangi
• Te tūponotanga nui ake o te whanake i ngā raruraru whatukuhu
• Te tūponotanga nui ake o te kino o ngā io, ina koa i ō waewae
• Ngā raruraru tirohanga me te kino o te kanohi
• Te whakaora-pōturi o ngā whara me te piki o te tūponotanga mate
• Te moe apnea me ētahi atu mate moe
• Te mate ate ngako

Ko te rongo pai, kāo ēnei raruraru e kore e taea te karo. Ko te mahi hei whakahaere i tō huka toto teitei ka whakaiti i tō tūponotanga ki te wheako i tētahi o ēnei raruraru.

Me pēhea te ārai i te huka toto teitei?

Ko te ārai i te huka toto teitei e tūturu ana ki te pupuri i te oranga ora e tautoko ana i te kaha taiao o tō tinana ki te whakahaere i te huka toto. Ko ngā tikanga ano e ārai ana i te huka toto teitei ka taea te whakakore i te mea kei a koe.

Arotakehia ēnei wāhanga matua mō te ārai:

• Pupuri i te taumaha hauora mā te kai rite me te mahi tonu
• Noho mahi tinana me te iti rawa o te 150 meneti o te whakakori ngawari i ia wiki
• Kōwhiri i ngā kai katoa i runga i ngā kōwhiringa tukatuka i te nuinga o te wā
• Whakahaere i te ahotea mā ngā tikanga whakahaere, ngā mahi rānei e pai ana ki a koe
• Tūtohu ki te whiwhi i te 7-9 haora o te moe kounga i ia pō
• Kaua e pātai, whakaitihia te inu waipiro
• Whiwhi whakamātautau hauora noa hei hopu i ngā huringa wawe

Ko ngā huringa iti, pumau te mahi pai atu i ngā whakatikatika nui. Ka whakautu pai tō tinana ki ngā whakapainga ngāwari ka taea e koe te pupuri i te roa o te wā.

Me pēhea te whakamātautau i te huka toto teitei?

Ko te whakamātautau i te huka toto teitei e whakamahi ana i ngā whakamātautau toto ngāwari e ine ana i te pai o te whakahaere huka e tō tinana. Ka whakamahi pea tō taote i tetahi, i ētahi rānei o ēnei whakamātautau hei whiwhi i te whakaahua katoa.

Ko ngā whakamātautau tino noa:

• Whakamātautau huka toto nohopuku (i muri i te kore kai mō te 8-12 haora)
• Whakamātautau A1C (e whakaatu ana i te huka toto toharite i roto i ngā 2-3 marama)
• Whakamātautau manawanui huka waha (e ine ana i te huka toto i mua, i muri i te inu i te wai reka)
• Whakamātautau huka toto pakaru (i tetahi wā o te rā)

Ka whakahokia pea e tō taote ngā whakamātautau hei whakau i te whakamātautau, ina koa ki te mea kei te rohe ngā hua. Ko te whiwhi i ngā hua whakamātautau koretake e rua i ngā rā rerekē te tikanga e whakau ana i te huka toto teitei.

He tere, he iti te utu o ēnei whakamātautau, ā, ka taea te mahi i te tari o tō taote, i te whare taiwhanga rānei. Ka hoatu e ngā hua ki a koe, ki tō rōpū hauora rānei ngā korero whai hua mō tō āhua hauora o nāianei me tō tūponotanga mo te heke mai.

He aha te rongoā mō te huka toto teitei?

Ko te rongoā mō te huka toto teitei e tūturu ana ki ngā whakatikatika oranga ora i te rongoā. Ko te whāinga ko te āwhina i tō tinana ki te whakahoki mai i tō kaha ki te whakahaere tika i te huka toto.

Ka whai pea tō mahere rongoā i:

• Te mahi tahi me te kaiwhakaako kai rehitatia hei whakapai ake i ō tikanga kai
• Te hanga i te mahi whakakori pumau e pai ana ki a koe
• Te whakatakoto i ngā whāinga ngaro taumaha pono ki te hiahiatia
• Te ako i ngā tikanga whakahaere ahotea
• Te whakapai ake i tō moe
• Te tirotiro tonu i ō taumata huka toto

I ētahi wā, ka tūtohutia pea e tō taote te metformin, ina koa ki te mea kei a koe ētahi atu take tūpono, ki te kore rānei ngā huringa oranga ora anake te nui. Heoi, ko te rongoā te tikanga he mahere tautoko i te raina tuatahi o te rongoā.

Ko te huarahi tino whai hua ko te whakakotahi i ngā rautaki maha i te aro ki tetahi wāhanga anake. Ka taea e tō rōpū hauora te āwhina i a koe ki te whakarite i ngā huringa hei whakaoti tuatahi i runga i tō āhua takitahi.

Me pēhea te whakahaere i te huka toto teitei i te kāinga?

Ko te whakahaere i te huka toto teitei i te kāinga e hurihuri ana i te hanga i ngā tikanga o ia rā e tautoko ana i ngā taumata huka toto hauora. Ko te matua ko te hanga i ngā huringa e pai ana ki te pupuri i te kore e nui rawa.

Tīmata me ō āhua kai:

• Whakakiia te haurua o tō pereti ki ngā huawhenua kore-stāki i ngā kai
• Kōwhiri i ngā witi katoa i runga i ngā kāreti whakamaoritia
• Whakauruhia te pūmua ngawari ki ia kai hei āwhina i te whakau i te huka toto
• Kai i ngā kai me ngā kai iti hei ārai i ngā piki huka toto
• Noho makuku ki te wai i te inu huka
• Whakamahia te mana wahanga mā te whakamahi i ngā pereti me ngā peihana iti

Whakauruhia te nekehanga ki tō mahi o ia rā:

• Haere i ngā hikoi poto i muri i ngā kai hei āwhina i tō tinana ki te whakamahi i te glucose
• Whakamātautau i ngā whakakori kaha rua i te wiki
• Rapua ngā mahi e pai ana ki a koe, ahakoa he kanikani, he mahi māra, he kauhoe rānei
• Whakamahia he kaiwhakahaere hauora hei tirotiro i ō kaupae o ia rā
• Tangohia ngā kaupae i te whakamahi i ngā riipene ina taea

Mahara ko ngā mahi iti, pumau ka tāpiri ki ngā whakapainga nui i te roa o te wā. Kāo e hiahia ana koe ki te whakarereke i tō oranga katoa i te pō hei kite i ngā hua whai hua.

Me pēhea te whakarite mō tō hui taote?

Ko te whakarite mō tō hui taote e āwhina ana ki te whakarite ka whiwhi koe i ngā korero me ngā aratohu tino whai hua mō te whakahaere i tō huka toto teitei. Ka taea e te whakarite iti te whakarereke nui i te kounga o tō haerenga.

I mua i tō hui, kohia ēnei korero:

• Rārangi o ngā rongoā me ngā taapiri katoa e inu ana koe i tēnei wā
• Hītori whānau o te mate huka, te mate ngakau, me ētahi atu āhuatanga e pā ana
• Ngā huringa hou i tō taumaha, ngā taumata kaha, ngā tohu rānei
• Ngā pātai mō te kai, te whakakori, ngā whakatikatika oranga ora rānei
• Ngā wero kei te whakatau koe ki ngā huringa e tūtohutia ana
• Ngā hua tirotiro huka toto mēnā kei te whai koe i aua mea

Kaua e whakaroa ki te ui i ngā pātai i te wā o tō haerenga. E hiahia ana tō taote ki te āwhina i a koe ki te angitu, ā, ko te mōhiotanga ki tō mahere rongoā he mea nui mō tō hauora roa.

He aha te tango matua mō te huka toto teitei?

Ko te huka toto teitei te huarahi a tō tinana ki te hoatu ki a koe te whakamōhio he wā ki te mahi i ētahi huringa. Ko te mea nui rawa atu hei mahara ko te huka toto teitei ka taea te whakakore i te nuinga o te wā mā te huarahi tika.

Arotakehia te whakapainga, kāo te tino pai. Ko ngā huringa iti, pumau i ō tikanga kai, te taumata mahi, me te oranga ora katoa ka taea te pānga nui ki tō hauora. Ko te nuinga o te iwi e angitu ana te whakakore i tō rātou huka toto teitei, ā, ka whakaitihia te tūponotanga o te whanake i te momo 2 o te mate huka.

Mahi tahi me tō rōpū hauora hei hanga i te mahere e rite ana ki tō oranga me ō āhuatanga. Mā te whakaute me te tautoko, ka taea e koe te whakahaere i tō hauora, ā, ka whakawhirinaki ki tō heke mai.

Ngā pātai e ui pinepinetia ana mō te huka toto teitei

Ka taea te whakaora katoa i te huka toto teitei?

Ka taea te whakakore i te huka toto teitei i te nuinga o te wā mā ngā huringa oranga ora, te tikanga ka hoki mai ō taumata huka toto ki ngā āhua noa. Heoi, me pupuri koe i ngā tikanga hauora mo te roa o te wā hei ārai i te hokinga mai. Whakaarohia hei whakahaere i te āhuatanga i te whakaora tonu.

E hia te roa te whakakore i te huka toto teitei?

Ka taea e te nuinga o te iwi te kite i ngā whakapainga i ō rātou taumata huka toto i roto i ngā 3-6 marama o te mahi i ngā huringa oranga ora pumau. Heoi, ka rerekē te raarangi i runga i ngā take penei i tō tīmatanga, ngā ira, me te pai o tō pupuri ki tō mahere. Ka kite ētahi i ngā huringa i roto i ngā wiki, ka roa pea tetahi tau.

He aha ngā kai me karo i te huka toto teitei?

I te kore e karo katoa i ngā kai, arotakehia te whakaiti i ngā taonga tukatuka nui, ngā inu huka, ngā kāreti whakamaoritia, me ngā kai e teitei ana te huka tāpiri. Kāo e hiahia ana koe ki te whakakore i tetahi kai katoa, engari ko te whakaaro nui ki ngā wahanga me te auau he rerekētanga nui ki te whakahaere i ō taumata huka toto.

He kino te huka toto teitei ki te pai ana koe?

Ae, he kino te huka toto teitei ahakoa kāo he tohu, nā te mea ka piki haere te tūponotanga o te whanake i te momo 2 o te mate huka, te mate ngakau, me ētahi atu raruraru. Ko te kore o ngā tohu kāo te tikanga kāo e puta ana te kino. Ko te whakauru wawe te matua ki te ārai i te whanake ki ngā raruraru hauora nui ake.

Ka whiwhi pono koe i te mate huka ki te mea kei a koe te huka toto teitei?

Kāo, ko te huka toto teitei kāo te whakamana ka whanake koe i te mate huka. Ka whakaatu ngā rangahau ko te iwi e mahi ana i ngā huringa oranga ora ka taea te whakaiti i tō rātou tūponotanga ki te whanake i te momo 2 o te mate huka e te 58% neke atu rānei. Ko te nuinga o te iwi e pangia ana e te huka toto teitei kāore e haere ki te mate huka ina mahi tika ana rātou.