He aha te whati ngākau? Ngā tohu, ngā take, me te rongoā

Ko te whati ngākau he paku wahi iti i roto i tō iwi e tupu haere ana i te kaha rāpoi, i te whakamahinga nui rānei. Whakaarohia he paku wahi iti e puta mai ana i te tō te whakawhāiti i tetahi pīni pepa ki tua atu me ki raro i te maha o ngā wā. Ko ēnei whati iti te nuinga o te wā e pā ana ki ngā iwi e mau ana i te taumaha i roto i ō waewae, i ō waewae, me ō upoko, ina koa ki ngā kaitākaro me ngā tangata kaha.

Kāore i rite ki ngā whati ohorere mai i ngā aituā, ka ngāwari te whati ngākau ki a koe i roto i ngā wiki, i ngā marama rānei. Ka ngana tō iwi ki te whakatika i a ia ano i te whakamahinga o ia rā, engari i etahi wā ka tere ake te kino i te whakatikatika a tō tinana. Ko te rongo pai, me te tiaki tika me te okioki, ka ora katoa ngā whati ngākau i te nuinga o ngā take.

He aha ngā tohu o ngā whati ngākau?

Ko te tohu matua o te whati ngākau ko te mamae e tīmata ana i te ngawari ka kaha ake te kino me te mahi. Ka kite pea koe i te mamae ngawari i te wā e whakakori ana e ngaro ana i te wā e okioki ana koe, engari i te roanga o te wā, ka nui ake te mamae me te kaha.

Ko ēnei ngā tohu matua ka pā pea ki a koe:

• Te mamae hohonu, e kaha ake ana i te wā e mau ana te taumaha, penei i te hikoi, te oma, te pūka rānei
• Te mamae e pai ake ana me te okioki, engari ka hoki mai ina tīmata anō koe ki te mahi
• Te ngawari ina pēhi koe i tetahi wāhi motuhake i runga i te iwi
• Te pupuhi iti i te taha o te wāhi e pā ana
• Te mamae e kaha ake ana, ahakoa i te wā e okioki ana, i te pō rānei

I etahi wā, ka pā pea ki a koe ngā tohu āwangawanga atu. Ka whanake etahi i te mamae nui, koi e kore e taea te mau i te taumaha i runga i te waewae e pā ana. Ka kite ētahi i te pupuhi nui, i te whākōkī rānei i te taha o te whati. Ka taea e ēnei tohu te tohu kua haere tonu te whati ngākau ki te whati katoa, e hiahia ana ki te tiaki hauora tonu.

He aha ngā take o ngā whati ngākau?

Ka puta ngā whati ngākau ina kore e taea e ō iwi te pupuri i te mahi whakatikatika e hiahiatia ana mai i te ahotea rāpoi. Ka whakahoroa tonu, ka hanga anō hoki ō iwi, engari ka pakaru tēnei toenga ataahua ina nui rawa te tono ki a rātou i te tere.

Ko ngā take tino noa ko ēnei:

• Te piki ohorere o te kaha o te mahi tinana, te roa, te auau rānei
• Ngā mahi rāpoi nui penei i te oma, te pīkete poitūkohu, te mahi pūka rānei
• Ngā tikanga whakangungu kino, i ngā taputapu tika rānei
• Ngā papa whakangungu pakeke penei i te siminiti, i te tarutaru rānei
• Ngā wā okioki kore i waenganui i ngā kaupapa whakangungu kaha
• Ngā raruraru biomechanical penei i ngā waewae papatahi, i ngā kopiko teitei rānei e hanga ana i te tohatoha ahotea kore tika

Ko ētahi take iti ake, engari he mea nui hoki, e tika ana kia aro ki a rātou. Ko ngā ngoikore kai, ina koa ko ngā taumata iti o te kōtē me te wītamini D, ka ngoikore ō iwi ka kaha ake te pā ki ngā whati ngākau. Ka pā ano ngā huringa homonal, ina koa ki ngā wāhine e kore e tika ana ō rātou wā, ki te mātotoru o te iwi me te ora.

I etahi wā, ko ngā āhuatanga hauora e tautoko ana ki ngā whati ngākau. Ka ngoikore te osteoporosis i ngā iwi ka kaha ake te whati i raro i te ahotea noa. Ka taea e etahi rongoā penei i te corticosteroids te whakawai i ngā iwi i te roanga o te wā. Ka nui ake te tūponotanga o ngā mate kai e pā ana ki te kai me ngā taumata homonal.

Nōhea te kite i tetahi tākuta mō ngā whati ngākau?

Me kite koe i tetahi kaiwhakarato hauora mēnā he mamae iwi tonu kei a koe e kore e pai ake me te torutoru rā o te okioki. Ka ārai te whakatau me te rongoā wawe i ngā whati ngākau kei te puta ki ngā whati katoa, e roa ake te ora.

Rapua te tiaki hauora mēnā he mamae kei a koe e āwangawanga ana i ō mahi o ia rā, i te moe rānei. Kaua e wareware ki te kore e pai, ahakoa he iti noa i te tīmatanga. Ka taea e tō tākuta te whakatau mēnā he whati ngākau kei a koe, i tetahi atu āhuatanga rānei e rite ana ngā tohu.

Whiwhi i te tiaki hauora tonu mēnā kaore e taea e koe te mau i te taumaha i runga i te waewae e pā ana, i te mamae nui, koi rānei. Ka taea e ēnei tohu te tohu kua haere tonu te whati ngākau ki te whati katoa. Rapua ano te tiaki tere mēnā ka kite koe i te pupuhi nui, te kōtiti, i te kore-āwangawanga rānei i te taha o te wāhi mamae.

He aha ngā take tūponotanga mō ngā whati ngākau?

He maha ngā take ka kaha ake ai koe ki te whanake i ngā whati ngākau. Ka āwhina te mōhiotanga ki ēnei take tūponotanga ki a koe ki te tango i ngā mahi ārai me te mohio ki te wā pea kei te nui ake tō tūponotanga.

Ko ngā take tūponotanga tinana me te mahi ko ēnei:

• Te whakauru ki ngā hākinakina rāpoi nui penei i te ara me te mara, te pīkete poitūkohu, te whakangungu hoia rānei
• He raru biomechanical penei i ngā waewae papatahi, ngā kopiko teitei, i ngā rerekētanga roa o ngā waewae rānei
• Te kakahu i ngā kākahu kua whakamahia, i ngā kākahu tika rānei i te wā e mahi ana
• Te whakangungu i runga i ngā papa pakeke kahore he whakakore i te pūka
• He hou ki tetahi hākinakina, ki te kaupapa whakakorikori rānei

He mea nui ano ngā take oranga. Ka nui ake te tūponotanga o ngā wāhine na te rereketanga homonal e pā ana ki te mātotoru o te iwi, ina koa rātou e kore e tika ana ō rātou wā, i ngā mate kai rānei. He mea nui ano te tau, me ngā kaitākaro taitamariki rawa e tūpū ana ō rātou iwi me ngā kaumātua pakeke e heke ana te mātotoru o te iwi e kaha ake te pā.

Ko ngā take tūponotanga iti ake, engari he mea nui, ko ētahi āhuatanga hauora me ngā rongoā. He nui ake te tūponotanga o te hunga e mate ana i te osteoporosis, te mate pāwera rheumatoid, i ngā whati ngākau o mua rānei. Ka taea e te whakamahinga roa o te corticosteroids, i ētahi rongoā hopu rānei te whakawai i ngā iwi. I etahi wā, ka taea e ngā āhuatanga ira e pā ana ki te whakahaere iwi, ki te hanganga rānei te whakatūpono i tetahi ki ngā whati ngākau ahakoa he iti te mahi.

He aha ngā raruraru pea o ngā whati ngākau?

Ko te nuinga o ngā whati ngākau ka ora katoa kahore he raruraru roa ina rongoā tika. Engari, ko te whakahawea ki te whara, te hoki atu rānei ki te mahi i te tere rawa ka arahi ki ngā raruraru nui ake e roa ake te whakatika.

Ko te raruraru tino noa ko te haere tonu ki te whati katoa. Ina tonu koe e tuku ana i te ahotea ki te paku wahi, ka taea te whati katoa i roto i te iwi. Ka huri tēnei i te whara iti e ora ana i roto i ngā wiki 6-8 ki te whati nui e hiahia ana ki ngā marama o te ora me te taea pea te pokanga.

Ko ētahi atu raruraru pea ko ēnei:

• Te ora whakaroa, i te kore-hui rānei, kei hea te iwi e kore e ora tika
• Te mamae roa e mau tonu ana ahakoa kua ora te whati
• Ngā whati ngākau anō i te wāhi kotahi
• Ngā whara utu i ētahi atu wāhi o te tinana na te huringa o ngā tauira nekehanga
• Ngā raruraru hononga roa, i te mate pūngāwerewere rānei i ngā take nui

Ka taea te puta mai ngā raruraru nui, engari he iti te tūponotanga, me ētahi momo whati ngākau. Ko ngā whati i ngā wāhi tūponotanga nui penei i te kaki femoral (te wāhi upoko) i te iwi navicular rānei i te waewae ka whanake pea he toto iti, ka arahi ki te mate iwi, ki te hinga rānei. Ka taea e ētahi whati ngākau i te tuaiwi te pēhi i te io, i te kore-tu rānei. Ko ēnei āhuatanga te nuinga o te wā e hiahia ana ki te pokanga me te whakaora whānui.

Me pēhea te ārai i ngā whati ngākau?

Ka arotahi te ārai ki te whakangungu haere māmā i ō iwi me ō uaua i te whakakore i ngā take e arahi ana ki ngā whara whakamahinga nui. Ko te mea nui ko te hoatu i tō tinana i te wā ki te whakarite ki ngā tono tinana e piki haere ana, kaua ki te hanga i ngā huringa ohorere, nui.

Whai i te ture tekau ōrau ina piki ake tō taumata mahi. Ko te tikanga tenei ko te piki ake o tō kaha whakangungu, tō roa, tō auau rānei e kore e neke atu i te 10 ōrau ia wiki. Me whai wā ō iwi ki te kaha ake hei whakautu ki ngā ahotea hou, ā, ka taea e tēnei huarahi māmā te whakarite kia puta haumaru.

Ko ngā rautaki ārai nui ko ēnei:

• Te kakahu i ngā kākahu hākinakina tika, pai te noho, e tika ana mō tō hākinakina me tō momo waewae
• Te whakakorikori whakawhiti me ngā mahi iti-pūka penei i te kauhoe, i te hikoi paihikara rānei
• Te whakauru i ngā rā okioki ki roto i tō kaupapa whakangungu
• Te kai i te kai tōtika e whai hua ana i te kōtē me te wītamini D
• Te whakarongo ki tō tinana me te whakautu i te mamae i te wawe, kaua ki te pehi atu
• Te mahi tahi me ngā kaiwhakangungu, i ngā kaiako rānei ki te whakarite i te tikanga tika

Tātai atu ki ō papa whakangungu me ō taputapu. Whakawhiti i waenganui i ngā papa rerekē ina taea, ka whakakapi i ngā kākahu kua whakamahia i ia wā. Whakaarohia te whakamahi i ngā insoles whakakore pūka mēnā kei te whakangungu koe i runga i ngā papa pakeke. Ka taea e ēnei huringa ngāwari te whakaiti i te ahotea rāpoi ki ō iwi.

Me pēhea te whakatau i ngā whati ngākau?

Ko te whakatau i ngā whati ngākau te nuinga o te wā e tīmata ana me tō tākuta e whakarongo ana ki ō tohu me te tirotiro i te wāhi mamae. Ka ui rātou ki tō taumata mahi, ki ngā huringa whakangungu, me te wā i tīmata ai te mamae. Ka arotahi te whakamātau tinana ki te kimi i ngā wāhi ngawari me te aromatawai i te whakautu o te mamae ki te nekehanga me te pēhi.

Ko ngā X-rays te nuinga o te wā ko te whakamātau whakaahua tuatahi e tono ana tō tākuta, engari kāore e whakaatu i ngā whati ngākau i ngā wā tīmatanga. Kaore pea e kitea ngā paku wahi iti i runga i ngā X-rays noa mō ngā wiki maha i muri i te tīmatanga o ngā tohu. Kaua e miharo mēnā he noa tō X-ray ahakoa he nui tō mamae.

Ina kore e homai e ngā X-rays ngā whakautu mārama, ka tono pea tō tākuta i ngā whakamātau whakaahua tino māmā:

• Ka taea e ngā whakamātau MRI te kite i ngā whati ngākau i roto i ngā rā o te tīmatanga o te tohu
• Ka whakaatu ngā whakamātau iwi i ngā wāhi o te mahi iwi me te ora
• Ka homai e ngā whakamātau CT ngā whakaahua taipitopito o te hanganga iwi me te ora

I etahi wā, ka whakamahi pea tō tākuta i ngā whakamātau motuhake ki te whakakore i ētahi atu āhuatanga. Ka taea e ngā whakamātau toto te tirotiro i ngā mate iwi, i ngā ngoikore kai rānei. I etahi wā, ka hiahiatia pea he biopsy iwi mēnā he awangawanga mō ngā āhuatanga iwi, i ngā mate rānei e rite ana ki ngā whati ngākau.

He aha te rongoā mō ngā whati ngākau?

Ko te rongoā matua mō ngā whati ngākau ko te okioki, e hoatu ana i tō iwi i te wā ki te ora ā-pūmau. Ko te nuinga o ngā whati ngākau ka ora katoa i roto i ngā wiki 6-12 me te tiaki tika me te whakatikatika mahi. Ko te wā ora tika e whakawhirinaki ana ki te wāhi o te whati me te wawe o te tīmatanga o te rongoā.

Ka tono pea tō tākuta ki te karo i te mahi i puta ai te whati ngākau kia ora rawa. Kāore tēnei e kī mo te okioki moenga katoa, engari mo te whakawhiti ki ngā mahi iti-pūka e kore e ahotea te iwi kua whara. Ka taea pea he whakakapi pai ngā kauhoe, ngā whakangungu o runga o te tinana, i te hikoi paihikara māmā rānei i te wā e ora ana.

Ko ngā huarahi rongoā te nuinga o te wā ko ēnei:

• Te whakatikatika mahi, i te okioki katoa rānei mai i ngā mahi e āwangawanga ana
• Te whakahaere mamae me ngā rongoā kore-tūemi penei i te ibuprofen, i te acetaminophen rānei
• Te tono huka mō ngā meneti 15-20 i te maha o ngā wā ia rā ki te whakaiti i te mamae me te pupuhi
• Te hoki haere māmā ki te mahi ina mutu te mamae, kua whakauhia te ora rānei
• Te rongoā tinana ki te whakautu i ngā take biomechanical

Ko ētahi whati ngākau e hiahia ana ki ētahi atu whakauru. Ko ngā whati tūponotanga nui i ngā wāhi e iti ana te toto pea e hiahia ana ki te pokanga ki te whakatairanga i te ora. Ka tono pea tō tākuta i ngā taputapu whakaohooho iwi e whakamahi ana i te kaha hiko, i te kaha ultrasound rānei ki te whakatairanga i te tipu iwi. I etahi wā, ko ngā whati e kore e ora me te rongoā māori pea e hiahia ana ki te whakatika pokanga me ngā witi, i ngā papa rānei.

Me pēhea te whakahaere i ngā whati ngākau i te kāinga?

He mea nui te tiaki kāinga ki te āwhina i tō whati ngākau ki te ora tika. Ko te mea nui rawa ka taea e koe ko te whai i ngā herenga mahi a tō tākuta, ahakoa ka tīmata koe ki te pai ake. Ko te hoki atu ki te mahi i te tere rawa ko te take tino noa e kore ai ngā whati ngākau e ora tika, e hoki mai rānei.

Arotahi ki te pupuri i tō oranga tinana katoa me ngā mahi e kore e ahotea te iwi kua whara. He pai ngā mahi wai na te mea e homai ana e rātou ngā painga cardiovascular kahore he pūka. Ka taea e te whakangungu kaha o runga o te tinana te āwhina i a koe ki te noho i roto i te ahua pai i te wā e ora ana tō waewae raro.

Tautoko i tō ora me ēnei rautaki kāinga:

• Tono huka mō ngā meneti 15-20 i te maha o ngā wā ia rā ki te whakahaere i te mamae me te pupuhi
• Whakaarahia te waewae kua whara ina okioki ana ki te whakaiti i te pupuhi
• Tangohia ngā rongoā mamae kore-tūemi kia rite ki te aratohu a tō tākuta
• Kai i ngā kai e whai hua ana i te kōtē me te wītamini D ki te tautoko i te ora iwi
• Whiwhi moe tika, na te mea koinei te wā e ora ana te nuinga o te iwi
• Karohia te wāhi, te waipiro nui rānei, e taea te whakaiti i te ora iwi

Aroturukihia ō tohu kia ata i te wā e ora ana. Me heke haere te mamae i roto i ngā wiki tuatahi o te okioki. Whakapā atu ki tō tākuta mēnā ka kaha ake te mamae, kāore e pai ake i muri i ngā wiki maha o te okioki, i te whanake rānei i ngā tohu hou penei i te pupuhi nui, i te kore e taea te mau i te taumaha rānei.

Me pēhea te whakarite mō tō hui tākuta?

Ko te whakarite mō tō hui e āwhina ana ki te whakarite ka whiwhi koe i te whakatau tika me te mahere rongoā whai hua. Tīmatahia mā te tuhi i te wā i tīmata ai tō mamae me ngā mahi e pai ake ana, e kino ake ana rānei. Ka āwhina tēnei raupapa i tō tākuta ki te mārama ki te tauira o tō whara.

Tuhia tō taumata mahi me ētahi atu huringa hou ki tō kaupapa whakakorikori. Whakauruhia ngā kōrero mō ngā hākinakina hou, te kaha whakangungu e piki haere ana, ngā kākahu rerekē, i ngā huringa i runga i ngā papa whakangungu rānei. Tuhia ano ētahi atu whara o mua ki te wāhi kotahi me te āhua i rongoātia ai.

Mau mai ngā kōrero nui ki tō hui:

• Rārangi o ngā rongoā me ngā taapiri o nāianei
• Ngā kōrero mō tō kai noa me te kai kōtē
• Ngā kōrero mō tō hītori wā (mō ngā wāhine)
• Te hītori whānau o ngā raruraru iwi, i ngā whati rānei
• Ngā X-rays o mua, i ngā whakamātau whakaahua rānei o te wāhi e pā ana

Whakaritea ngā pātai ki te ui ki tō tākuta mō tō āhuatanga motuhake. Ka hiahia pea koe ki te mohio ki te roa o te ora, ki ngā mahi e ora ana i te wā e ora ana, me te āhua o te ārai i ngā whati ngākau i muri mai. Kaua e whakaroa ki te ui mō ngā kōwhiringa whakahaere mamae, i te wā pea e tatari ana koe ki te hoki ki ō mahi noa.

He aha te mea nui mō ngā whati ngākau?

Ko ngā whati ngākau he whara whakamahinga nui e whakautu pai ana ki te mohiotanga wawe me te rongoā tika. Ko te mea nui rawa hei mahara ko te okioki me te manawanui ko ō hoa pai rawa i te ora. Ahakoa he whakahawea ki te hoki atu i ngā mahi e pai ana koe, ko te tango i te wā ki te ora tika ka ārai i ngā raruraru nui ake.

Whakarongo ki tō tinana, kaua e whakahawea ki te mamae iwi tonu, ina koa mēnā kua piki ake nei tō taumata mahi. Ko te rongoā wawe te tikanga te ora tere ake me ngā hua pai ake. Ko te nuinga o te iwi ka hoki ki tō rātou taumata mahi o mua kahore he raruraru roa ina whai rātou i tō rātou mahere rongoā.

Ko te ārai te rongoā pai rawa ina tae mai ki ngā whati ngākau. Ko te whakangungu haere māmā, ngā taputapu tika, te kai tika, me te okioki nui i waenganui i ngā kaupapa whakangungu ka taea te ārai i te nuinga o ngā whati ngākau mai i te tīmatanga. He kaha, he whakaritea ō iwi ina hoatu ki a rātou te wā me ngā rauemi e hiahia ana rātou ki te noho hauora.

Ngā pātai e ui pinepinetia ana mō ngā whati ngākau

E hia te roa o te ora mō te whati ngākau?

Ko te nuinga o ngā whati ngākau ka ora i roto i ngā wiki 6-12 me te okioki tika me te tiaki. Ko te wā ora tika e whakawhirinaki ana ki te wāhi o te whati, ki te wawe o te tīmatanga o te rongoā, ki tō hauora katoa rānei. Ko ngā whati i ngā wāhi e pai ana te toto te nuinga o te wā e tere ake te ora i ngā wāhi e iti ana te toto. Ko te whai i ngā herenga mahi a tō tākuta he mea nui mō te noho i roto i tēnei wā.

Ka taea te hikoi i runga i te whati ngākau?

Mēnā ka taea te hikoi e whakawhirinaki ana ki te wāhi me te kaha o tō whati ngākau. Ka taea e te nuinga o te iwi e whati ngākau ana i te waewae, i te waewae raro rānei te hikoi i ngā tawhiti poto me te mamae, engari kāore tēnei e kī me mahi. Ko te mau tonu i te taumaha i runga i te whati ngākau ka taea te ārai i te ora ka arahi ki te whati katoa. Ka tohutohu tō tākuta mēnā e hiahia ana koe ki ngā kōpae, i te mau rānei i te taumaha i te wā e ora ana.

He aha te rerekētanga i waenganui i te whati ngākau me ngā shin splints?

Ko ngā whati ngākau e puta ana i te mamae iwi rohe, hohonu e taea ai te tohu ki tetahi maihao, i te wā e puta ana ngā shin splints i te mamae whānui ake i te iwi shin. Ko te mamae whati ngākau te nuinga o te wā e kaha ake ana me te mahi ka mau tonu pea ahakoa i te okioki ina haere tonu. Ko ngā shin splints te nuinga o te wā e pai ake ana ina whakamahana koe, kāore e mamae i te okioki. Engari, ko ngā shin splints kore rongoā i etahi wā ka taea te haere tonu ki ngā whati ngākau.

Ka puta tonu ngā whati ngākau i runga i ngā X-rays?

Kāo, kāore e puta ngā whati ngākau i runga i ngā X-rays mō ngā wiki 2-4 tuatahi i muri i te tīmatanga o ngā tohu. Ko ngā whati ngākau wawe he paku wahi iti pea e iti rawa te rahi mō ngā X-rays noa ki te kite. Mēnā kei te whakaaro tō tākuta he whati ngākau kei a koe, engari he noa tō X-ray, ka tono pea rātou i te MRI, i te whakamātau iwi rānei, e tino māmā ake te kite i ngā whati ngākau wawe.

Ka nui ake pea te tūponotanga o ngā whati ngākau i muri mai?

Ko te whai i tetahi whati ngākau ka piki ake te tūponotanga o te whanake i ētahi atu, engari ka heke te tūponotanga ina whakautu koe ki ngā take. Mēnā ko tō whati ngākau i puta mai i ngā hapa whakangungu, i ngā taputapu kino, i ngā ngoikore kai rānei, ko te whakatika i ēnei take ka whakaiti nui i tō tūponotanga i muri mai. Ko te nuinga o ngā kaitākaro ka angitu te hoki ki te whakataetae teitei kahore he whati ngākau anō mā te hanga i ngā whakatikatika tika ki tō rātou whakangungu me tō rātou oranga.