He maimoatanga maha ngā āhuatanga o te whakaora rama whero (RLT)ka taea te whakapai ake i te hauora o te kiri, te whakaiti i te mumura, te whakanui ake i te whakaoranga, me te whakarei ake i te wairua. Engari ka pā te wā ki tōna whai huatanga mō ngā whāinga rerekē.
1. Te Whakamahinga i te Ata: Whakakaha me te Whakarei i te Wairua
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He aha ai: Ka taea e te RLT o te atawhakaoho i te pūngao pūtau (te hanga ATP)mewhakanui ake i te mataara, he rite ki te tohu "oho" ngawari mō tō tinana.
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Pai rawa atu mō:
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Te whakapai akete māramatanga o te wairua me te hinengaro
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Te Whakatairangangā taumata pūngaomō te rā
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Te tautokote tohanga kiri me te kanapai mua i te whakaaturanga o ia rā, i te hanga-kanohi rānei
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2. Te Whakamahinga o te Ahiahi: Te Whakaora me te Tautoko Moe
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He aha aiNgā wā o te ahiahi, inā koa memārama tata-infrared, ka taea te āwhinawhakaiti i te mumura, whakamamae i te mamae, me te whakamarie i ngā uauai muri i te whakangungu tinana. E kī ana ētahi rangahau ka taea peatautoko ā-kore i te hanga melatonin, hei āwhina i te moe.
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Pai rawa atu mō:
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Te whakaora uaua i muri i te whakangungu
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Te whakaiti i te pakari o te hononga
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Te whakangā me te whakaora patunga
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3. Te Whakamahinga i Ngā Wā Katoa: Ko te Pūmautanga te Mea Tino Hira
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Te rongoā rama wherokāore e whakararuraru i te manawataki circadianpērā i te mārama kikorangi.
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Teko te mea nui ko te ōritetanga, ehara i te wā tika o te karaka.
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Ngā roanga o te wātū noa5–20 meneti mō ia wāhi, 2–5 ngā wā i te wiki, kei runga i te taputapu me te whāinga.
4. Ngā Tohutohu mō ngā Hua Tino Pai
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Kaua e whakamahi tonu i muri i te pānga o te rā– tukua te kiri kia whakamatao i te tuatahi.
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Kiri Ma– tangohia ngā hinu, ngā meka-ake, ngā mea ārai rā rānei kia pai ake ai te uru o te mārama.
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He Mea Nui te Tawhiti– whai i ngā aratohu a te kaihanga (ko te tikanga he 6–12 inihi mō ngā panera).
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Tiakina ngā Kanohi– whakamahia he mōhiti kanohi mēnā e pā ana ki te mata, ki te upoko rānei.
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Kia Pūmau– he pai ake ngā hua o te whakamahi auau i te whakamahi noa iho.
Te Take Matua
Kei reirakāore he wā "hē"ki te whakamahi i te rongoā rama whero, engari ka taea e te wāwhakarei ake i ngā painga:
| Te Wā o te Rā | Pai rawa atu mō | Ngā Tuhipoka |
|---|---|---|
| Ata | Pūngao, wairua, tohanga kiri | Āraia te pānga o te rā tonu |
| Ahiahi | Kiri, whakaoranga, mataara | Ngāwari mō ngā wā mahi pukumahi |
| Ahiahi | Te whakaora uaua, te whakangā, te whakaora patunga | Ka taea te tautoko i te moe i runga i te kore ā-tikanga |
He mea nui ake te ōritetanga i te wā i roto i te karaka.Ahakoa ata, ahakoa pō, mā te whakamahi auau ka puta he huangā painga mō te kiri, te whakaora, me te oranga tinana mō te wā roa.