Kua rongonui haere te rongoā rama whero (RLT) nā tōna kaha ki te whakapai ake i te hauora o te kiri, te kounga o te moe, me te whakamarie o ngā hononga. Engari he aha ngā hua ina whakamahia tonutia mō te kotahi marama? Anei ngā kōrero a ngā rangahau me ngā wheako a ngā kaiwhakamahi.
1. Ngā Whakapaipai Kiri
Kiri Mārama, Kiri Hauora: Ka whakaoho te RLT i te hanga collagen me te elastin, ka whakaiti i te mangu me te whakapai ake i te kakano o te kiri.
Te Whakaiti i ngā Raina Kikorangi me ngā Kita: I muri i te marama, ka kite ētahi kaiwhakamahi i te kiri maeneene ake, me te kore e tino kitea ngā raina kikorangi.
He pai ake te makuku me te ngāwari: Mā te mahi pūtau whakarei ake ka āwhina i te kiri kia mau te makuku me te ngāwari.
Te mahi: Ka uru te mārama whero me te mārama tata-whero (660–850nm) ki roto i te kiri, ka whakanui ake i te hanga ATP, e whakatairanga ana i te whakatikatika me te whakaoranga pūtau.
2. Te moe pai ake me te wairua
Te Whakapai Ake i te Kounga Moe: Ka taea e te RLT te āwhina i te whakahaere i ngā manawataki circadian me te hanga melatonin, ka arahi ki te moe hohonu ake, ki te moe whakaora ake.
Te Hiranga Ake o te Wairua: He maha ngā kaiwhakamahi e kī ana he kaha ake tō rātou hihiri, ā, he iti ake te ahotea i muri i ngā whakangungu auau.
Tikanga: Tērā pea ka pā te mārama tata-whero ki te mahi a te repe pineal me te whakaiti i te mumura, ka tautoko i te hauora pūnaha io whānui.
3. Te Whakaiti i te Mamae o ngā Hononga me ngā Uaua
Te Whakamamae i te Āwangawanga o ngā Hononga: Ka taea e te RLT auau te whakaiti i te mumura i roto i ngā hononga mate pukupuku, i ngā wāhi rānei e whakamahia nuitia ana.
Te Whakaora Tere o te Uaua: Ka tere ake te heke o te mamae i muri i te whakangungu, ka taea ai te nekeneke pai ake.
Te take e whai hua ai: Ka whakarei ake te RLT i te tohanga toto, ka whakaiti i ngā tohu mumura, ā, ka whakatairanga i te whakatikatika kiko.
4. Ngā Tohutohu mō ngā Hua Tino Pai
He mea nui te auau: Ko ngā wā whakangungu o ia rā, o ia rā rānei, ka hua ake ngā whakapainga pai rawa atu.
Te Roa o te Wātū: 10–20 meneti mō ia wāhi kua tohua he rawaka noa iho.
Ngā Wāhi Whāinga: Arotahi ki te kiri, ki ngā hononga, ki ngā uaua rānei e hiahia ana kia whakaorangia.
Whakakotahitia ki ngā Āhuatanga Noho: Ka whakarei ake i ngā painga o te moe nui, te wai māori, me te kai taurite.
Ngā Pātai Auau – Kotahi Marama o te Whakaora Rama Whero
P1: Ka kite ahau i ngā huringa i roto i te kotahi marama noa iho?
Ae, ka kitea te kanapa o te kiri, te kounga o te moe, me te whakamarie o ngā hononga i roto i te 2–4 wiki.
Q2: He haumaru mō te whakamahi i ia rā?
He haumaru te RLT mō te nuinga o te tangata. Kaua e nui rawa te pānga ki te hihi o te rā, ā, me whai i ngā aratohu mō te taputapu.
Q3: Ka taea te whakakapi i ētahi atu maimoatanga mō te mamae o ngā hononga?
Ka tautoko te RLT i te whakaoranga engari me tāpiri atu ki ngā tohutohu hauora, ki te whakaora tinana rānei mō ngā mate pūmau, kaua e whakakapi.
P4: Ko tēhea te roanga ngaru pai rawa atu mō te oranga whānui?
660nm (whero) mō te mata o te kiri; 850nm (tata-whero) mō ngā kiko hohonu ake pērā i ngā uaua me ngā hononga.
✅ Te Kaupapa Matua
I muri i te kotahi marama o te rongoā rama whero auau, ka pāngia pea ngā kaiwhakamahi e:
He kiri kanapa ake, he kiri makuku ake
Te moe me te wairua kua pai ake
Te whakaiti i te mamae o ngā hononga me ngā uaua
Mā te whakakotahi i ngā wā RLT auau me ngā tikanga noho hauora, ka taea e koe te whakanui ake i te whakaoranga, te whakahou, me te oranga whānui i te kāinga me te haumaru.