Ka whakamahia e te whakaora rama whero ngā āhuatanga motuhake o ētahi rama whero (e kitea ana) me te tata-whero (e kore e kitea) hei āwhina i te oranga. Ka whakamahia e te tangata te whakaora rama whero mō ngā mahi rerekē, pērā i te whakakore i te koroheketanga o te kiri, te tere ake o te whakaora patunga, te whakanui ake i ngā taumata pūngao, te whakaiti i te mumura, te whakapai ake i te hauora o ngā hononga me te moe pai ake i te pō.
Kei te ako tonu mātou i te mahi a te whakaora rama whero. Kua whakaatuhia e ngā rangahau he maha ngā painga o te whakaora rama whero, ā, he huarahi haumaru, kore mamae hoki hei whakapai ake i tō hauora.
E mōhiotia ana te pānga o te mārama ki tō tātou koiora i roto i ngā momo huarahi. Hei tauira, ko te nui o te mārama e tae atu ana ki ō tātou kanohi ka pā ki te whakaputanga o ngā homoni moe. Ka pā hoki te mārama ki te nui o te tae e whakaputaina ana e tō tātou kiri. Ka taea hoki e ētahi momo mārama te āwhina i tō tātou tinana ki te hanga huaora D. Ka taea hoki te whakamahi i te mārama hei wawahi i tētahi matū e kiia nei ko te bilirubin i roto i ētahi pēpi hou, ā, e whakamahia ana mō tēnei kaupapa i roto i ngā hōhipera huri noa i te ao. Ka taea hoki te whakamahi i te mārama kaha-nui hei patu i ngā huakita me te horoi i ngā mata.
Ka whakamahia e te rongoā rama whero he mārama motuhake he rerekē i ētahi atu tae o te mārama. Ka taea e te mārama whero me te mārama tata-whero te uru hohonu atu ki roto i ngā kiko o te tinana i ērā atu tae mārama e kitea ana, ka tae atu ki ngā kiko e kore e taea e ēnei atu tae o te mārama.
Ko tētahi o ngā painga pea o te rongoā rama whero ko te moe pai ake. Kua roa te whakamahinga o te rongoā rama whero hei āwhina i te tangata kia moe, engari nō nā tata nei ka tīmata ngā kaipūtaiao ki te rangahau i ngā painga o te rongoā rama whero me tōna āwhina i te tangata kia moe.
MoeHe mea nui te moe mō te oranga hauora. He maha ngā wā kāore tātou e whakaaro ki te hiranga o te moe, engari he nui ake te wā e moe ai te nuinga o te tangata i te mahi i tētahi atu mea. Ko te hunga e moe tonu ana i ngā haora e waru i te pō, ka moe te hautoru o ō rātou oranga.
Ahakoa te hiranga o te moe, kāore anō kia tino mārama tātou he aha i tino hiranga ai. Engari e mōhio ana tātou ka āwhina te moe i tō roro ki te hanga me te whakapakari i ngā hononga, ka āwhina i a koe ki te whakaaro mārama ake, ki te arotahi pai ake, me te maumahara ngāwari ake i ngā mea. Ka whakakorea hoki e te moe ngā paitini e kohia ana i roto i tō roro i te awatea.
E rua ngā momo moe matua e pā ana ki te katoa. Ka puta ēnei momo moe i roto i ngā huringa, tae atu ki te moe REM (tere nekehanga kanohi) me te moe kore-REM (kore nekehanga kanohi tere).
E toru ngā wāhanga o te moe kore-REM:
Wāhanga 1: Ko tēnei wāhanga o te moe te whakawhiti mai i te ara ki te moe. Ka tīmata te puhoi o ngā ngaru roro.
Wāhanga 2: I te wāhanga tuarua o te moe, ka pōturi haere ngā ngaru o tō roro. Ka mutu te nekeneke o ō kanohi, ka pōturi te tere o tō manawa me tō manawa, ā, ka heke te pāmahana o tō tinana.
Wāhanga 3: Ka pōturi ake ngā ngaru roro i te wā tino hohonu o te moe. Ka tino marino koe, ā, ka uaua ki te ara ake. Koinei te wā e whakatikatika ana, e whakahauora ana hoki tō tinana.
Kei a koe anō te moe REM i te pō, ka puta i ētahi wā i a koe e moe ana i waenga i ngā wāhanga moe kore-REM. Ka roa ake tō moe, ka roa ake, ka hohonu ake tō moe REM. Koinei te wā e puta ai ngā moemoeā. Ka nui ake tō moe REM i te whakatata mai o te ata, ā, koinei te momo moe tata ki te ara ake.
Te karaka o te tinana
He karaka tō tinana e haere ana i roto i tētahi huringa i ia 24 hāora. He maha ngā mahi koiora nui o te tinana e pā ana ki te manawataki circadian, engari ko tētahi o ngā mea tino nui ko te moe. Ka mahi mā te tukutahi ki te māramatanga, e akiaki ana i a tātou kia moe i te pō.
E whakaatu ana ngā rangahau ka pā te mārama ki te karaka o te tinana, ā, ki te nui rawa te mārama i mua i te moe ka uaua te moe. Kua mārama tātou inaianei he mea nui anō hoki te tae o te mārama. Kua whakaaturia e ngā rangahau ka aukati te mārama kikorangi, he nui ake te kaha me te poto ake o te roanga ngaru, i te hanga o te melatonin, he homoni e whakamahia ana e te circadian rhythm hei whakatairanga i te moe.
Ko te tikanga tēnei kei te tīmata ngā waea atamai ki te whakauru mai i ngā tautuhinga e whakaiti aunoa ana i te nui o te mārama kikorangi e kitea ana e tātou i mua i te haerenga ki te moe. Ka whakamahia e te tangata ēnei tautuhinga hei whakaiti i te pānga ki te mārama kaha i te pō, kia pai ake ai te moe.
Ngā raruraru moe He mea nui te moe mō tō hauora, ā, ka āwhina i a koe ki te ora. Ka pā kino pea ngā raruraru moe ki tō hauora. Ka taea e te kore moe roa te arahi ki ngā raruraru hauora maha, tae atu ki:
toto toto tiketike
Mate ngakau
Mate huka
Te pouri
MomonaKo te hunga e uaua ana ki te moe, e kore rānei e pai te moe, ka nui ake te tūponotanga ka pāngia rātou e ētahi atu raruraru hauora.
Ka āwhina te rama whero i a koe ki te moe?
Ka whakamahia e te rongoā rama whero ngā momo rama whero me te rama tata-whero (NIR) motuhake hei āwhina i te hauora o ngā pūtau me te whakapai ake i te hauora whānui. He maha ngā wā ka whakamahia hei āwhina i te moe pai ake o te tangata.
Ahakoa he hangarau hou te rongoā rama whero hei whakapai ake i te moe, kua maha ngā rangahau e whakaatu ana i tōna whai huatanga. Ko tētahi o ngā rangahau tuatahi ki te titiro ki tēnei whakamahinga o te hangarau rongoā rama whero i titiro ki te pānga ki tētahi rōpū kaitākaro poitūkohu wahine rangatira. I roto i tēnei rangahau, i wehea ngā kaitākaro kia rua ngā rōpū. Kāore tētahi rōpū i whiwhi i tētahi rongoā rama whero, ko tētahi atu rōpū i whiwhi i te rongoā rama whero tinana katoa mō te 30 meneti i ia pō mō ngā wiki e rua.
Kātahi ka tirohia e ngā kairangahau te pai o te tākaro a ngā kaitākaro, te pai o tā rātou moe, me te nui o te melatonin i roto i ō rātou toto. I kitea e rātou ko te rōpū i whiwhi i te rongoā rama whero i pai ake te whakakori tinana mō te wā roa atu i te rōpū kāore i whiwhi. I kī anō te rōpū i whiwhi i te rongoā rama whero i pai ake te kounga o tā rātou moe i muri i ngā wiki e rua o te rongoā. He nui ake hoki te nui o te melatonin i roto i te toto o te hunga i whiwhi i te rongoā rama whero i te hunga kāore i whiwhi i te rongoā.
He maha ngā rangahau iti kua whakaatu i te kaha o te rama whero ki te whakapai ake i te kounga o te moe, ā, he tokomaha te hunga e kī ana ka āwhina i a rātou ki te moe pai ake, kia hou ake ai hoki te wairua.
Ahakoa he maha ngā rangahau iti kua whakaatu i te whai huatanga i tēnei wāhanga, kāore anō kia whakahaerehia e ngā kaipūtaiao tētahi o ngā rangahau nui e hiahiatia ana hei whakamatau i ngā painga o te rongoā rama whero mō te moe. Ahakoa kāore anō kia mahia he rangahau nui, ko ngā rangahau iti me te hunga e kī ana he pai tana mahi e whakaatu ana he pānga pai tōna.
He pēhea te āwhina a te rama whero ki a koe ki te moe?
E whakaatu ana ngā rangahau mō te whakaora rama whero he pai ake te moe o te tangata. Engari kei te tīmata noa ngā kaipūtaiao ki te rapu me pēhea tēnei e puta ai.
Kua whakaputahia e tētahi rōpū kairangahau, e arahina ana e Tākuta Ronnie Yeager, tētahi pepa nui e whakamārama ana i tā rātou ariā pūtaiao mō te whakapai ake a te rongoā rama whero i te moe. E hangai ana tēnei ki te homoni melatonin. Ko te melatonin he homoni e āwhina ana ki te whakahaere i te karaka tinana me te whakamoe i a tātou. Ka pehia e te rama kikorangi te melatonin, koia te take e ara ake ai tātou i te rama kikorangi.
I whakamārama ngā kairangahau me pēhea te taunekeneke a te rongoā rama whero ki ngā pūtau hei whakapiki i ngā taumata melatonin. I whakamārama anō hoki rātou me pēhea te pānga o te rama whero ki te hauora.
Mena he tika ngā kairangahau, mā te rongoā rama whero koe e āwhina kia moe, kia pai ake ai hoki tō moe. Ahakoa me nui ake ngā rangahau hei whakamana i tēnei tauira tuatahi, mā ngā whakaaro taketake o tēnei rangahau ka mārama te whai huatanga o te rongoā rama whero ki te whakatairanga i te moe.
Tohutohu Tere mō te Moe Pai AkeNō reira, me pēhea tātou e whakamahi ai i tēnei hei āwhina i a tātou kia pai ake te moe?
Anei ētahi whakaaro:
1) Tīmatahia tō rā mā te haere ki waho i raro i te rā i te oho ake. Mā tēnei ka tautuhi anō i tō karaka tinana. Kua whakaatuhia e ngā rangahau ka taea e te pāngia e te rā i te atatu te whakapai ake i te moe.
Ki te taea e koe, haere ki waho i raro i te rā i ngā wā rerekē o te awatea. E whakaatu ana tētahi rangahau mai i Oxford, ko te kounga me te hanganga o te moe e hono ana ki te pānga o te mārama.
3) Āta karohia te kawheine i muri i te poutumarotanga.
4) Whakamātauria te whakamahi i te rama whero e taunakitia ana e te Amerikana