Ae, ka taea e koe te whakakotahi i te rongoā rama whero me te kikorangi i roto i te wā maimoatanga kotahi, ā, mā te mahi pera ka pai ake ngā hua mō ētahi raruraru kiri me te hauora. Anei ngā mea me mōhio koe:
He aha i whakakotahi ai te māramatanga whero me te māramatanga kikorangi?
Ngā Painga Tāpiri
Rama Whero (630–660nm):
Ka hohonu ake te uru → ka whakaoho i te collagen, ka whakaiti i te mumura, ka tere ake te whakaora.
Mārama Kahurangi (415–450nm):
Ka whai i te mata → ka patu i ngā huakita hakihaki (P. acnes), ka whakaiti i te whakaputa hinu.
Ngā Pānga Whakakotahi
Mō te hakihaki: Ka patua e te mārama kikorangi ngā huakita, ko te mārama whero ia ka whakaiti i te whero me te koha.
Hei ārai i te koroheketanga: Ka whakanui te whero i te collagen, ā, ka whakapai ake te kikorangi i te kakano o te kiri.
Me pēhea te whakamahi ngātahi i a rātou
Kōwhiringa 1: Maimoatanga Raupapa
Tauira:
Tīmata ki te mārama kikorangi (5–10 meneti) hei aro atu ki te hakihaki.
Whāia mā te rama whero (10–20 meneti) hei whakamarie i te kiri, hei āwhina hoki i te whakaora.
Kōwhiringa 2: Maimoatanga Wātahi
Ka tukuna e ētahi taputapu (hei tauira, CurrentBody Mask, Dr. Dennis Gross SpectraLite) ngā roangaru e rua i te wā kotahi.
Kōwhiringa 3: Ngā Rā Tauwhitiwhiti
Mārama kikorangi M/W/F mō te hakihaki.
Rama whero T/Th/Sa mō te ārai i te koroheketanga.
Ngā Whakamahinga Pai rawa atu mō te Whakaora Whakakotahi
Kiri Māuiui-Pūngāwerewere
Ka patua e te mārama kikorangi ngā huakita; ka whakaitihia e te whero te mumura me ngā tohu i muri i te hakihaki.
Rangahau: I kitea i roto i tētahi whakamātautau i te tau 2009 i roto i te Journal of Cosmetic and Laser Therapy, i pai ake te hakihaki i te 77% mā te whakamahi i te rongoā whakakotahi, ki te 50% mā te whakamahi i te mārama kikorangi anake.
Kiri Hinuhinu + Kiri Kua Kaumātuatia
Ka whakahaere te kikorangi i te hinu kiri; ka whakangawari te whero i ngā kita.
Te Whakaora i Muri i te Tukanga
I muri i ngā mahi tiaki kanohi/kiri kiri, ka tere ake te ora mai i te rama whero, ko te rama kikorangi ia ka ārai i te pakarukaru.
Haumaru me ngā Whakatūpato
He haumaru te nuinga mō te nuinga o ngā momo kiri (kāore e pāngia e te hihi UV, kāore e urutomo).
Āta karohia mēnā:
Kei a koe te porphyria, te lupus rānei (te aro ki te mārama kikorangi).
Kei te whakamahi koe i ngā rongoā whakamāmā i te whakaahua (hei tauira, Accutane, ētahi rongoā paturopi).
Tīmata āta: 3–5 meneti ia rama, 2–3 wā i te wiki, kātahi ka whakanuia.
Tohutohu Ngaio:
Mō te hakihaki kino, tāpirihia he waikawa salicylic, he niacinamide rānei—ka whakarei ake te mārama kikorangi i ōna pānga. Mō te ārai i te koroheketanga, tāpirihia he serum huaora C i mua i te mārama whero.