E pāngia ana te miriona o te ao e te pouri, ā, he tokomaha te hunga e tahuri ana ki ngā rongoā taiao—tae atu ki te rā—hei whakamama i te pouri. Engari nā te iti o te pānga o te rā (nā te āhuarangi, te momo noho, te wāhi rānei), ka whakaaro ētahi mēnā ka taea e ngā moenga rā (ngā moenga whakatā) te whakanui ake i te wairua. Ahakoa e tukuna ana e te rā me ngā moenga rā ngā hihi UV, he rerekē rawa te pānga ki te pouri. Me wehewehe tātou i ngā meka, mai i te mahi a ngā moenga rā ki ō rātou mōrearea mō te hauora hinengaro me te oranga tinana.
1. Te Hononga o ngā Moenga Rā ki te Wairua: Te Pūtaiao kei Muri i te Māramatanga me te Pouri
Hei mārama mēnā ka taea e ngā moenga rā te āwhina i te pouri, me hono tuatahi tātou i te hihi o te rā, te hihi UV, me te whakahaere i te wairua. Anei ngā pūtaiao matua:
Te Hanga Huaora D: Mā te hihi o te rā (ina koa ko ngā hihi UVB) ka hangaia te huaora D e te kiri. E hono ana te iti o ngā taumata huaora D ki te pikinga ake o te mate pouri, nā te mea ka tautoko te matūkai i ngā mahi roro e whakahaere ana i te wairua (pēnei i te hanga serotonin).
Te Rīwai o te Ao: Ka āwhina te hihi o te rā ki te whakataurite i te rīwai o te ao (karaka ā-roto) o te tinana, ka pā ki te kounga o te moe. Ka kino ake te pouri i te moe ngoikore, nō reira ka taea e ngā rīwai pumau te whakapai ake i te wairua.
Ngā Here o ngā Moenga Rā: Ka tukuna e ngā moenga rā ngā hihi UV (te nuinga he UVA, me ētahi UVB), engari he mea hanga hei whakamākū i te kiri—ehara i te mea hei tautoko i te wairua. He iti iho ō rātou taumata UVB i te hihi o te rā tūturu (ina koa i roto i ngā tauira arumoni), ā, kāore ō rātou hihi kukū e whai i te whānuitanga katoa o te mārama tūturu e whai hua ana ki te hauora hinengaro.
2. He Āwhina Ngā Moenga Rā Ki Te Pouri? Ngā Taunakitanga
Ko te whakautu poto: Kāo—kāore he taunakitanga pono e whakaatu ana he āwhina ngā moenga rā ki te whakaiti i te pouri, ā, he nui ngā tūponotanga ka pā kino ki te hauora hinengaro me te hauora tinana. Anei te take:
Te Kore o ngā Taunakitanga Hauora: Kāore he rangahau nui e whakaatu ana ka whakaitihia e ngā moenga rā ngā tohu o te pouri. Ahakoa e kī ana ētahi tāngata ka piki ake te wairua i muri i te kiri mākū, ko te take pea tēnei he whakangā, he "manaaki-whaiaro" rānei - ehara i te hihi UV tonu.
Te Kore o te Huaora D: He huarahi kino ngā moenga rā ki te whakanui ake i te huaora D mō te pouri. Hei whiwhi i te nui o te huaora D mai i te moenga rā, me whakaatu koe i a koe ki ngā taumata kino o te hihi UV (e whakanui ake ana i te mōrearea o te mate pukupuku kiri) he nui atu i te haumaru.
Te Mōrearea o te Hauora Hinengaro e Kino Ana: Ko te whakamahinga o te moenga rā e hono ana ki ngā raruraru o te āhua o te tinana (hei tauira, te pēhanga kia mau tonu te kiri parauri) me te manukanuka mō te kino o te kiri. Ki ētahi, ka taea e ēnei āwangawanga te whakanui ake i ngā tohu o te pouri.
3. Ngā Pātai Noa mō ngā Moenga Rā me te Pouri
P1: Mena ka āwhina te rā i tōku pouri, he aha e kore ai e taea e ngā moenga rā?
Ehara i te mea ko ngā hihi UV anake te mea e tukuna ana e te hihi o te rā. Ka tukuna e ia he mārama whānui (tae atu ki te mārama kikorangi) e whakahaere tika ana i ngā pokapū kare ā-roto me te manawataki circadian o te roro. He rerekē ngā moenga rā:
Ka tukuna te nuinga o te hihi UVA (kāore e tautoko i te hauora o te porowhita me te mārama taiao).
Kāore i te mārama kikorangi e āwhina ana ki te pehi i te melatonin (te homoni moe) me te whakanui ake i te mataara—he mea nui hei whawhai ki te wairua pouri i te awatea.
Me whakamahi i roto i te whare, he maha ngā wā ka noho motuhake, ā, ka ngaro i tēnei te āhua o te noho ki waho (hei tauira, te hau hou, te noho ki te taiao).
P2: He haumaru ake ngā moenga rā i te kore rongoā i te pouri?
Kāore rawa. He kino te pouri kāore i te rongoatia, engari he nui ake ngā tūponotanga mōrearea ki te ora i ngā moenga rā (pērā i te mate pukupuku kiri) e nui atu ana i ngā painga o te wairua kāore anō kia whakamātauhia. He maimoatanga haumaru, e ahu mai ana i ngā taunakitanga mō te pouri, tae atu ki te whakaora tinana, te rongoā, me te whakaora rama (ehara i te moenga rā).
Q3: He aha te rerekētanga i waenga i ngā moenga rā me te rongoā rama hauora mō te pouri?
He rerekē rawa te rongoā rama kanapa (e whakamahia ana mō te mate pāwera ā-wā, te SAD rānei) i ngā moenga rā:
Momo Mārama: Ka whakamahia e te rongoā mārama te mārama mā (te mārama kikorangi rānei) whānui-whānui, kāore he hihi UV. Ka whakamahia e ngā moenga rā te hihi UV.
Kaupapa: Ko te rongoā mārama e aro ana ki te manawataki circadian o te roro me ngā taumata serotonin. Ko ngā moenga rā e aro ana ki te tae kiri (te parauri).
Haumaru: Kua whakaaetia e te FDA te whakaora rama mō te SAD, ā, he iti noa ngā pānga taha (hei tauira, te taumahatanga ngawari o te kanohi). Kāore ngā moenga rā e whakaaetia mō te pouri, ā, kua whakarōpūtia he carcinogens e te World Health Organization (WHO).
4. Ngā Huarahi Haumaru hei Whakahou i te Wairua
Mena kei te raru koe i te pouri—ina koa ko te pouri o te wā—anei ētahi atu huarahi hei whakakapi i ngā moenga rā e ahu mai ana i ngā taunakitanga:
Whakaora Marama Hauora: Whakamahia he pouaka whakaora rama kua whakaaetia e te FDA (10,000 lux) mō te 10–30 meneti i ia rā, pai ake i te ata. Koinei te paerewa koura mō te SAD.
Te Rā Tūturu: Whakapaua kia 15–30 meneti ki waho i ia rā (ahakoa i ngā rā kapua). Ko te rā o te ata te mea pai mō te whakahaere i tō manawataki circadian.
Ngā Tāpiringa Huaora D: Mena he iti tō huaora D, me tango he tāpiringa (e ai ki tā tō tākuta i tohutohu ai). Mā tēnei ka karohia te pānga o te hihi UV me te whakanui ake i ngā taumata matūkai.
Whakaora Kōrero: He tino whai hua te whakaora hinengaro-whanonga (CBT) mō te pouri, ā, ka taea te aro ki ngā pūtake o te pouri.
5. Ngā Whakaaro Matua: Ngā Moenga Rā me te Pouri
Kāore ngā moenga rā e āwhina i te pouri, ā, kaua rawa e whakamahia hei rongoā. Ko ngā mōrearea (te mate pukupuku kiri, te koroheketanga wawe, te ahotea o te ahua tinana) he nui atu i ngā painga o te wairua kāore anō kia whakamātauhia.
He huarahi haumaru te hihi o te rā maori me te whakaora rama hauora, he huarahi e ahu mai ana i ngā taunakitanga hei whakamamae i te pouri—ina koa ko te SAD—me te kore e whara i tō kiri.
Mena kei te raru koe i te pouri, kōrero ki tētahi kaiwhakarato hauora. Ka taea e rātou te tūtohu i ngā maimoatanga whaiaro pēnei i te whakaora tinana, te rongoā, te whakaora rama rānei.
Me atawhai koe e te pūtaiao, me atawhai hoki i te hunga pouri. Kāore he painga o ngā moenga rā - engari me whakamahi i ngā tikanga hei tautoko i tō hauora hinengaro me tō hauora tinana.
Mena kei te hiahia koe ki te kōrero mō te pouri ā-wā (SAD), ka taea e au te waihanga i tētahi aratohu taahiraa-i-te-taahiraa mō te whakamahi haumaru i te rongoā rama hauora—tae atu ki te whiriwhiri i tētahi taputapu me te hanga i tētahi mahinga o ia rā. He whai hua tēnei ki a koe?