Me pēhea te āwhina a te whakaora tinana i ngā tūroro me te mate Celiac
He maha ngā wā ka mārama te mate celiac he raruraru nakunaku e pā ana ki te kai gluten. Heoi, ka taea e ōna pānga te horapa atu i tua atu i te puku. He maha ngā tūroro e pāngia ana e te ngenge tonu, te mamae o ngā uaua me ngā hononga, te heke o te papatipu uaua, ngā raruraru taurite, tae atu ki ngā tohu io pērā i te ngau kino. Koinei te wāhi ka taea e te whakaora tinana te whai wāhi nui - ehara i te mea hei whakakapi mō te kai kore-gluten, engari hei rongoā tāpiri e āwhina ana ki te whakaora i te mahi a te tinana, te whakapai ake i te kounga o te oranga, me te ārai i ngā raruraru roa.
Te mārama ki te mate celiac me tōna pānga ki te tinana
He mate pūnaha ārai mate te mate Celiac: ina kai te tangata i te gluten (he pūmua kei roto i te witi, te parei, me te rai), ka nui rawa te urupare a te pūnaha ārai mate, ā, ka pakaru ngā villi o te whekau iti. Ka whakararuraru tēnei kino i te mimiti o ngā matūkai nui pēnei i te rino, te konupūmā, te huaora D, te huaora B12, te folate, me te konupora. Nō reira, ka pāngia pea ngā tūroro e te anemia, te osteopenia/osteoporosis, te ngoikore o te kaha o te uaua, me ngā raruraru pūnaha io.
Haunga ngā tohumate nakunaku pērā i te mate korere, te pupuhi, me te mamae o te puku, he maha ngā tūroro e pāngia ana e ngā tohumate "kore-nakunaku" pērā i:
– Te ngenge me te kore e manawanui ki ngā mahi
– Mamae hononga, mamae uaua rānei
– Ngāwari te ngenge, ngoikore hoki
– Ngā mamae o te uaua, te ngau, te māuiui rānei
– Te whanoke me ngā raruraru taurite
– Te ngaronga o te taumaha me te papatipu uaua
– Ka piki ake te mōrearea o ngā whati wheua i te hekenga o te kiato o te wheua.
Nā te whānui o ngā tohu, he maha ngā momo mahi a te huarahi whakaora pai rawa atu: ka mahi tahi ngā tākuta, ngā tohunga kai, me ngā kaiwhakaora tinana. Ko te kai kore-kutene tonu te maimoatanga matua, engari ka āwhina te whakaora tinana i ngā tūroro kia hoki mai anō ki ngā āheinga tinana kua heke i mua i te tātaritanga, i te wā rānei e ora ana.
He aha te hiranga o te whakaora tinana mō ngā tūroro celiac?
Ko te whakaora tinana e aro ana ki te nekehanga me te mahi. I roto i te mate celiac, ka taea e te korenga o ngā kai me te mumura te arahi ki te ngoikore o te uaua, te mamae o ngā musculoskeletal, me te heke o te kaha aerobic. Ahakoa i muri i te tango i te kai kore-kutene, he maha nga marama ka roa te whakaora i te kaha me te kaha. Ka whakaratohia e te whakaora tinana he aratohu whakangungu haumaru me te whai kiko, me te aro atu ki nga mamae me nga herenga nekeneke.
Ko ngā whāinga matua o te whakaora tinana i roto i ngā tūroro celiac ko:
1. Whakaiti i te mamae me te pakari
2. Whakanuia te kaha me te manawanui o ngā uaua
3. Whakapai ake i te tū me te whakahaere nekehanga
4. Whakapai ake i te hauora o te ngākau me te manawa
5. Whakaitihia te mōrearea o te hinga me te whara
6. Tiakina te hauora o te wheua mā te whakangungu taumaha tika
7. Āwhina i ngā tūroro kia hoki ki te mahi, ki te whakakori tinana, me ngā mahi o ia rā.
Aromatawai tuatahi: te tūāpapa o tētahi kaupapa whakaora tinana
I mua i te whakawhanake i tētahi kaupapa, ka whakahaerehia e te kaiwhakaora tinana he aromatawai hei mārama ki te āhua whānui o te tūroro. Ko ngā āhuatanga e arotakehia ana ko:
– Ngā tohu o mua: te ngenge, te mamae, te whanoke, te ngau, me ngā tauira mahi
– Te whakamātautau i te kaha me te ngāwari o ngā uaua
– Te whānuitanga o te nekehanga o ngā hononga me te kitea o te pakari
– Taurite me te taunga
– Te kaha mahi (hei tauira, te kaha ki te piki arawhata, te tū mai i te tūru, te hikoi tawhiti)
– Ngā tauira manawa me te hauora whānui
– Ngā āhuatanga mōrearea mō te osteoporosis, te hītori rānei o ngā whatiwhatinga
– Ngā tikanga mahi a te tūroro, ngā mahi ā-tinana, me ngā whāinga
I runga i ēnei hua, ka whakawhanakehia e te kaiwhakaora tinana tētahi kaupapa āta haere. Ehara te mātāpono i te "ko te uaua ake, ko te pai ake," engari he whakakori tinana auau, haumaru, me te ahu whakamua e ai ki te manawanui o te tinana.
Ngā wawaotanga whakaora tinana e tukuna pinepinetia ana
1. Whakangungu kaha
Ka taea e te ngoikore o te mimiti matūkai te whakaiti i te papatipu uaua me te ngoikore. Ka āwhina te whakangungu kaha ki te whakapai ake i te kaha o ngā uaua ki te tautoko i ngā hononga, te whakapai ake i te pumau, me te whakaiti i te ngenge i te wā e mahi ana.
Hei tauira, ka tīmata ngā kaupapa i te kaha māmā ki te kaha taurite:
– Ngā mahi whakapakari i ngā uaua o te huha me te hope (ngā mahi piko māmā, te noho-ki-tū)
– Ngā mahi whakapakari i te waewae me te pona hei whakapakari i te tū a te waewae
– Ngā mahi whakapakari i ngā uaua o te tuara me te puku (upoko) hei whakapakari i te tū
– Ngā mahi whakapakari ringa me te pakihiwi mō ngā mahi whai hua
Mena he mate wheua o te wheua tō te tūroro, he mōrearea rānei ki te whatiwhatinga o te wheua, ka whiriwhiria e te kaiwhakaora tinana he momo mahi whakangungu haumaru, me te karo i te piko nui rawa, i ngā kawenga kore e taea te whakahaere.
2. Te whakangungu taumaha mō te hauora o te wheua
He raruraru noa te hekenga o te mātotoru o te wheua i roto i ngā tūroro celiac, inā koa mēnā ka roa te tātaritanga. Mā te whakangungu taumaha me te whakangungu ātete ka āwhina i te whakaoho i te hanganga o te wheua.
Hei tauira:
– Te hikoi hanganga
– Piki ake, heke iho i ngā arawhata me te mana whakahaere
– Whakakorikori tinana e tū ana i runga i te waewae kotahi (me te pupuri i te reera mēnā e tika ana)
– Te whakangungu ātete mā te whakamahi i ngā taumaha māmā, i ngā whitiki ātete rānei
Ko te tikanga, ka whakaritea ēnei momo mahi whakakori tinana i runga i te tau, te hītori o ngā whati wheua, me ngā hua o te whakamātautau a te tākuta.
3. Korikori tinana hei whakakore i te ngenge me te whakanui ake i te manawanui
He tino raruraru te ngenge i roto i te mate celiac. Ka taea e te whakaora tinana te āwhina mā te whakakorikori tinana āta haere hei whakapai ake i te pai o te manawa me te manawa me te manawanui ki ngā mahi.
Ko ngā kōwhiringa whakakori tinana ko:
– Te hikoi haere whakamua
– Pahikara tū
– Kauhoe, whakakorikori tinana rānei (he pai mō te mamae o ngā hononga)
– Korikori tinana māmā me te kaha whakahaere
Ko tētahi mātāpono nui ko te "haere tere": te whakahaere i ngā taumata pūngao hei ārai i te ngenge nui i muri i te whakakori tinana. Ka taea e ngā kaiwhakaora tinana te ako i a koe me pēhea te aroturuki i te kaha (hei tauira, te tauine RPE) me pēhea hoki te whakanui haere i te roa o te whakakori tinana.
4. Te whakaora mamae, te nekeneke, me te totoro
Ka pāngia ētahi tūroro celiac e te mamae o ngā uaua me ngā hononga e rite ana ki ngā tohu rūmātiki. Ka whakamahia pea e ngā kaiwhakaora tinana:
– Te totoro ā-whāiti hei whakaiti i te pakari
– Ngā mahi whakakori hononga
– Te rongoā ā-ringa motuhake hei whakamama i te pēhanga uaua (mēnā e tika ana)
– Te ako i ngā ergonomics me te tū hei ārai i te mamae anō
Mā ēnei wawaotanga ka āwhina i ngā tūroro kia nekeneke pai ake, kia māmā ake ai te pupuri i ngā mahinga whakakori tinana me ngā mahi o ia rā.
5. Ngā mahi taurite me te whakakotahitanga
Ka taea e ētahi ngoikoretanga huaora (pēnei i te B12) me te pānga o ngā io te whakapouri, te whakangāwari, te raruraru taurite rānei. He āwhina te whakangungu taurite ki te whakaiti i te mōrearea o te hinga, inā koa mō ngā tūroro e mōrearea ana ki te osteoporosis.
Kei roto pea i ngā mahi whakakori tinana:
– Tū ki runga i te waewae kotahi
– Whakaharatau i te hikoi i te rārangi tika
– Ngā mahi whakapakari i te aro o te tinana (hei tauira, i runga i te whāriki ngohengohe)
– Ngā mahi tauhohenga me te mahi tahi
Ka taea hoki e ngā kaiwhakaora tinana te tūtohu tautoko rangitahi mēnā e tika ana mō ngā take haumaru.
6. Ngā mahi manawa me te whakangā
Ka taea e te ahotea, te manukanuka, me te kounga moe ngoikore te whakanui ake i te māramatanga mamae me te ngenge. Ko ngā mahi whakakorikori manawa diaphragm, te whakangā uaua, me te mātauranga whakahaere ahotea he wāhanga nui o te kaupapa whakaora tinana, inā koa mō ngā tūroro e pāngia ana e te ngenge, e te uaua rānei ki te whakaora i muri i te mahi.
Mātauranga: he wāhanga nui o te whakaora tinana
Haunga te whakakori tinana, ka aro nui hoki te whakaora tinana ki te mātauranga mahi, pēnei i:
– Me pēhea te wehewehe i ngā mahi o ia rā (te taurite o te mahi me te okiokinga)
– Ngā tikanga hiki haumaru
– Te ergonomics o te mahi hei whakaiti i te mamae o te tuara/kaki
– Te whakamahana me te whakamatao tika
– Ngā rautaki mō te hoki ki te whakakori tinana i muri i te wā roa o te kore mahi
– Ngā tohu mōrearea me mutu te whakangungu, ā, me kōrero ki te tākuta
Mā tēnei mātauranga ka nui ake te tū motuhake o ngā tūroro, ā, ka taea hoki e rātou te whakahaere i ō rātou āhua mō te wā roa.
Te mahi tahi me ngā tākuta me ngā tohunga kai
He tino whai hua te whakaora tinana ina honoa ki te whakahaere hauora me te kai. Ka āwhina te kai kore-kutene ki te ārai i te kino o ngā villi o te puku me te whakapai ake i te mimiti o ngā matūkai, ko te whakaora tinana ia ka whakamahi i tēnei whakaoranga hei hanga anō i te kaha me te mahi.
I ētahi wā, me arotake anō pea ngā tūroro, hei tauira:
– Whakamātautau kiato wheua (DEXA)
– Tirohia ngā taumata o te huaora D, B12, me te rino
– Te rongoā mō te anemia, ētahi atu ngoikoretanga kai rānei
Ka taea e ngā kaiwhakaora tinana te whakarerekē i te kaha o te korikori tinana i runga i ēnei āhuatanga me te mahi tahi me te tīma hauora.
Āhea ngā tūroro celiac me whai whakaaro ki te whakaora tinana?
Ka whakaarohia pea te whakaora tinana mēnā ka pāngia te tūroro e:
– Te ngenge e whakararu ana i te mahi
– Te mamae tonu o ngā hononga/uaua
– Ngāwari te hinga, te kore rānei e taurite
– He hītori o te whatiwhatinga, he tātaritanga rānei o te osteopenia/osteoporosis
– He uaua ki te hoki ki te whakakori tinana i muri i te wā roa o te kore mahi
– Ngā mate tū, ngā mamae tuara rānei e hokihoki mai ana
Ko te wawe o te rongoā, ko te nui ake o te tūponotanga ka hoki haumaru te tūroro ki ana mahi.
Whakamutunga
Ehara i te mea ko te karo noa i te kuruteni te mate celiac. Ka pāngia pea ngā uaua, ngā hononga, ngā io, te manawanui, me te hauora o te wheua e ōna pānga. Ka āwhina te whakaora tinana i ngā tūroro kia hoki mai te kaha tinana mā te whakangungu kaha, te whakakori tinana, me te taurite, tae atu ki ngā rautaki whakahaere pūngao me te mamae. Mā te kaupapa tika me te mahi tahi me ngā tākuta me ngā tohunga kai, ka taea e te whakaora tinana te mea nui ki te whakaora i te kounga o te oranga o te tūroro celiac—kia kaha ake te tinana, kia pumau ake, kia pai ake ai te whakarite ki te mahi i ngā mahi o ia rā me te kore e wehi i te ngenge, i te whara rānei.
Ki te hiahia koe, ka taea e au te whakarerekē i tēnei tuhinga kia "rongonui" ake mā te hunga pānui whānui, kia "pūtaiao" ake rānei mā te tāpiri i ngā tohutoro me te hanganga rite ki te puka hautaka (whakataki–tikanga–kōrero).
