He Aratohu mō te Manaaki i ngā Tūroro e Momona Ana
He mate hauora mau tonu te momona e tohuhia ana e te kohikohinga o te ngako nui rawa atu o te tinana ka taea te whakararu i te hauora. I roto i te mahi nēhi, ehara te momona i te mea he take "taumaha" noa iho, engari he hononga tata ki ngā huringa ā-tinana, te mōrearea o ngā mate tāpiri, ngā āhuatanga hinengaro, me ngā arai pāpori ka pā ki te kounga o te oranga o te tūroro. Nō reira, he mahi nui tā ngā nēhi ki te whakahaere i ngā aromatawai whānui, te whakamahere i ngā wawaotanga haumaru me te whai hua, me te whakarato tonu i te mātauranga e aro ana ki te tūroro. Kei roto i tēnei tuhinga ngā aratohu nēhi mō ngā tūroro momona, mai i te aromatawai ki te aromatawai.
1. Kia mārama ki te momona me tōna pānga ki te hauora
I te nuinga o te wā, ka inehia te momonatanga mā te whakamahi i te Taupū Papatipu Tinana (BMI) mā te wehewehe i te taumaha (kg) ki te teitei tapawhā (m²). Ko te BMI ≥ 30 kg/m² ka kiia he momona. Heoi, i roto i te mahi nēhi, me whai whakaaro te BMI me ētahi atu āhuatanga pēnei i te porowhita hope, te hītori whānau, ngā tikanga kai, te korikori tinana, te whakamahinga rongoā, me ētahi āhuatanga hauora. He hononga kaha te ngako visceral (te ngako huri noa i ngā whekau) ki te mōrearea o te mate metabolic, te mate huka momo 2, te toto toto tiketike, te dyslipidemia, te mate ngakau, te apnea moe, te osteoarthritis, te mate ate momona, me ētahi momo mate pukupuku.
Mai i te tirohanga hinengaro-pāpori, ka pāngia pea ngā tūroro momona e te whakama, te whakahāwea, ngā raruraru o te āhua o te tinana, te manukanuka, tae noa ki te pouri. Ka taea e ēnei wheako kino te whakaiti i te hihiri o te tūroro me te whakararu i te piripono ki te rongoā. Nō reira, me whakatairanga ngā nēhi i te whakawhitiwhiti kōrero rongoā, te aroha, me te huarahi kore whakahāwea.
2. Aromatawai nēhi whānui
Ko te aromatawai te tūāpapa o tētahi mahere tiaki tika. Me kohikohi e ngā nēhi ngā raraunga whānui me ngā raraunga whai take.
a. Hītori hauora me te āhua noho
– He hītori o ngā mate tāpiri: te mate huka, te toto toto tiketike, te mate ngakau, te mate huango, te GERD, ngā mate moe.
– Hītori o te pikinga o te taumaha: mai i hea, ngā āhuatanga whakaoho (te hapūtanga, te ahotea, te whakamutu i te momi hikareti, te whakawhiti mahi).
– Ngā tauira kai: te auau o te kai, te rahi o ngā wāhanga kai, te inu huka/inu reka, ngā kai mātotoru, te kai kare ā-roto.
– Ngā mahi ā-tinana: te momo mahi, te roa, ngā arai (mamae hononga, ngenge, taiao kino).
– Hītori rongoā: corticosteroids, antipsychotics, antidepressants, rongoā homoni ka pā ki te taumaha o te tinana.
– Te kounga o te moe, ngā whanonga o te pō, me ngā tohu o te hiamoe kore (te ngongoro nui, te hiamoe i te awatea).
b. Te whakamātautau tinana me ngā inenga
– Taumaha tinana, teitei, BMI, porowhita hope.
– Ngā tohu ora: te toto totoka, te manawa, te tere o te manawa, te mākū o te hāora.
– Whakamātautau kiri: intertrigo, mariao pēhanga, makuku o te kiri, mate harore.
– Te nekenekehanga me te haumaru: te kaha hikoi, te mōrearea o te hinga, te hiahia mō ngā taputapu āwhina.
– Te āhua o te manawa: te āhua papaku o te manawa, te poto o te manawa i te wā e whakapau kaha ana, te ngoikore pea o te manawa.
c. Ngā whakamātautau tautoko (mahi tahi)
He mahi tā ngā nēhi ki te whakahaere me te aroturuki i ngā whakamātautau pēnei i te huka toto, te HbA1c, ngā kōtaha lipid, te mahi ate, me ngā aromatawai mō te apnea moe mēnā e tika ana.
3. Ngā mate nēhi e puta pinepine ana
Ka hangaia ngā tātaritanga nēhi i runga i ngā hua aromatawai. Ko ētahi o ngā mea e kitea whānuitia ana i roto i ngā tūroro momona ko:
– Te kore taurite o te kai: he nui atu i ngā mea e hiahiatia ana e te tinana e pā ana ki te nui rawa o ngā kaora e kainga ana me ngā tauira kai kino.
– Te kore e manawanui ki ngā mahi e pā ana ki te pikinga o te taumahatanga tinana me ngā mate manawa me ngā mate pūkahukahu.
– Te mōrearea o te koretake o te rere o te toto ki roto i ngā kiko e pā ana ki te toto toto tiketike/dyslipidemia me te mate pāwera.
– Ngā mate moe e pā ana ki te hiamoe kore, ki te kounga moe ngoikore rānei.
– Te ngoikore o te kiri / te mōrearea o te ngoikore o te kiri e pā ana ki te makuku me te pēhanga o te kopa kiri.
– Te iti o te whakaaro ki a ia anō, te raruraru rānei o te tirohanga tinana e pā ana ki te whakama me ngā tirohanga kino ki te tinana.
Ka whiriwhiria te tautuhi mate i runga i te kaupapa matua o te raruraru o te tūroro, te taumata o te akiaki, me ngā whāinga tūturu.
4. Te Whakamahere: te whakatakoto i ngā whāinga pono me te ine
He pai ake ngā wawaotanga mēnā he motuhake, he ine, he taea te whakatutuki, he whai tikanga, ā, he wā-here ngā whāinga. Ngā tauira o ngā whāinga:
– Ka taea e te tūroro te whakahua i ngā huringa kai e rua ka mahia i roto i te wiki kotahi.
– Ka mahi ngā tūroro i ngā mahi ā-tinana māmā (hei tauira, te hikoi mō te 10–15 meneti) i te iti rawa 3–5 ngā wā ia wiki e taea ana.
– E whakaatu ana te toto toto me te huka toto i te whakapainga i roto i tētahi wā kua whakaritea, e ai ki ngā whāinga a te tīma hauora.
– Ka noho ma, ka maroke hoki ngā kopa kiri, kāore he tohu o te mate i te wā e rongoatia ana.
Me āta whakanui te whakaiti taumaha. Ahakoa te ngaronga o te taumaha tuatahi mā te 5–10% ka nui ngā painga hauora.
5. Ngā wawaotanga nēhi matua
a. Te mātauranga kai me te whanonga kai
Ehara ngā nēhi i te whakakapi mō ngā tohunga kai, engari he mahi nui tā rātou i roto i te mātauranga taketake me te aroturuki:
– Whakaakohia te ariā o ngā kai taurite: whakanuia ngā huawhenua, te pūmua kikokore, whakaitihia ngā kai parai me ngā inu huka.
– Whakatenatenahia te kai auau, me te karo i te "kai taumaha".
– Āwhina i ngā tūroro ki te waihanga i tētahi mahere māmā: whakakapia ngā kai reka he nui te huka ki ngā hua, mauria mai he tina kua tākaihia, pānuihia ngā tapanga kai.
– Whakamahia he huarahi uiuinga whakahihiri: tūhuratia ngā whāinga a te tūroro, ngā arai, me te tautoko e wātea ana.
b. Whakanuia te korikori tinana me te haumaru
Ka whakarerekētia te korikori tinana kia rite ki te āhua o te tūroro me te mōrearea o te ngākau/pūkahukahu:
– Tīmata ki ngā mahi whakakori tinana māmā: te hikoi tere, ngā mahi whakakori tinana noho-tū, te totoro tinana.
– Whakaakona te whakamahana me te whakamatao hei ārai i te whara.
– Aroturukihia ngā tohu o te kore manawanui ki te kai: te poto o te manawa, te mamae o te uma, te whanoke, te ngenge rawa.
– Whakatenatenahia te whakanui ake i ngā mahi o ia rā: te piki arawhata mēnā ka taea, te tū pinepine, te whakaiti i te wā e noho ana.
c. Te whakahaere kiri me te ārai i te patunga
Ka whakanui ake te momona i te mōrearea o te riri, te ponana, te mate harore, me ngā mate pēhanga:
– Kia ma, kia maroke hoki ngā papa o te kiri; whakamahia he kakahu ngohengohe hei whakamaroke.
– Aroturukihia mēnā he whero, he haunga, he mamae, he rerenga rānei kei roto i ngā kōpuku.
– Whakamahia te paura tiaki, te kirīmi rānei e ai ki te tohu.
– Me nekehia te tūnga o ngā tūroro ki runga i te moenga i ia wā, ā, me whakamahi he papa pēhanga mēnā e tika ana.
d. Tautoko hinengaro me te whakaiti i te whakama
– Whakamahia te reo koretake (hei tauira, "taumaha" kaua "ngako").
– Whakamanahia ngā kare ā-roto o te tūroro, kaua hoki e whakapae.
– Whakatenatenahia te tautoko a te whānau me ngā rōpū tautoko mēnā e wātea ana.
– Te tuku tahi ki tētahi tohunga hinengaro mēnā he pouri, he mate kai, he manukanuka nui rānei.
e. Te aroturuki i ngā mate tāpiri me te haumaru
– Aroturukihia te toto toto, te huka toto, ngā tohu o te poto o te manawa, me te whakarongo ki ngā rongoā.
– Te whakaakoranga mō ngā tohu mōrearea: mamae o te uma, te poto o te manawa, te pupuhi ohorere o ngā waewae.
– Me whakarite kia haumaru ngā taputapu me te taiao: kia tika te rahi o ngā moenga me ngā tūru, kia tika hoki ngā tikanga nekenekehanga hei ārai i ngā whara o ngā tūroro me ngā kaitiaki.
6. Te mahi tahi a ngā tohunga ngaio
Ko te whakahaere angitu i te momonatanga me whai mahi tahi:
– Tākuta: aromatawai hauora, whakahaere i ngā mate tāpiri, whakaaro rongoā, tuku rānei ki te pokanga bariatric.
– Kaimātai Kai: he mahere kai kua whakaritea me te aroturukitanga.
– Kaiwhakaora tinana: he kaupapa whakakori tinana haumaru, inā koa mēnā he mamae ngā hononga, he iti rānei te nekehanga.
– Tākuta hinengaro/tākuta hinengaro: te whakahaere i te ahotea, te pouri, ngā mate kai rānei.
Ko te nēhi te takawaenga e whakarite ana kia whakatinanahia te mahere, kia mārama hoki te tūroro ki ngā mahi.
7. Aromatawai me te whai ake
Ka whakahaerehia te aromatawai i ia wā, i runga anō i ngā whāinga kua whakatakotoria:
– Ka taea e te tūroro te whakatinana i ngā whakarerekētanga kai me ngā mahi?
– He pai ake rānei ngā tohu ora, ngā taumata huka toto, ngā raruraru moe rānei?
– Kei te mau tonu te kounga o te kiri?
– He aha ngā arai hou kua puta ake (ngā utu, te tautoko whānau, te rārangi mahi)?
Ki te kore e tutuki ngā whāinga, whakatikatikahia te mahere. Arotahi ki ngā ahunga whakamua iti, pumau, kaua ki ngā hua tere. Mō te nuinga o ngā tūroro, he mea nui ake te pupuri i ngā tikanga hauora i te whakahekenga taumaha tere.
Te Katinga
Ko te tiaki i ngā tūroro momona he mea nui kia whai huarahi whānui, tae atu ki ngā āhuatanga tinana, hinengaro, me te pāpori. He mahi tā ngā nēhi ki ngā aromatawai whānui, ki ngā wawaotanga mātauranga tūturu, ki te ārai i ngā raruraru pēnei i ngā mate kiri me te kore e manawanui ki ngā mahi, me te tautoko kare ā-roto kore whakamā. Mā te mahi tahi a ngā tohunga ngaio me te aroturuki tonu, ka taea e ngā tūroro te whakatutuki i ngā whakapainga nui ki te hauora me te kounga o te oranga.
