He aha te Mate Pānga o te Wā?
Ko te Mate Pānga o te Wā he momo pouri e whai ana i tētahi tauira o te wā, e puta ana i te mutunga o te ngahuru me te takurua ina iti haere te pānga o te rā. Ko ngā tohu noa ko:
He iti te kaha, he ngenge rānei
Te uaua ki te arotahi
Te moe nui
Ngā huringa wairua, te riri rānei
Te pikinga taumaha me te hiahia ki ngā warowaihā
Ngā kare ā-roto o te pouri, te kore tumanako rānei
He hononga kaha tō te SAD ki ngā raruraru o te manawataki circadian me te hekenga o ngā taumata serotonin me te melatonin, ā, e pāngia ana ēnei e te pānga o te mārama.
Te Tūranga o te Mārama i roto i te SAD — me te Wāhi e Whakauruhia ai te Mārama Whero
Ko te rongoā mārama tuku iho mō te SAD ko te noho i mua i tētahi pouaka mārama mā 10,000 lux, e whai ana i te hihi o te rā, ā, e āwhina ana ki te tautuhi anō i te karaka o roto o te tinana. Heoi, he rerekē te mahi a te rongoā mārama whero.
Ka whakamahia e te whakaora rama whero te rama whero iti (630–660nm) me te rama tata-infrared (810–850nm) hei whakaoho i ngā pūtau i te taumata mitochondrial, kia puta ai ngā pānga koiora pai, me te kore e kanapa kino o te rama mā kanapa.
Me pēhea te āwhina a te Red Light Therapy ki te SAD
✅ 1. Ka Tautuhi Anō i ngā Rīwai o te Ao
Mā te rama whero me te rama tata-whero, ina whakamahia i te ata, i te ahiahi rānei, ka āwhina i te whakatikatika i te karaka o roto o te tinana, he mea e whakararuraruhia ana i roto i te hunga whai SAD. Ka hua ake tēnei i te pai ake o te moe me te whakahaere i te wairua.
✅ 2. Whakarei ake i te Mahi Mitochondrial
Mā te whakaoho i te whakaputanga pūngao (ATP) i roto i ngā pūtau roro, ka āwhina te rongoā rama whero ki te tautoko i te māramatanga hinengaro, te pumau o ngā kare ā-roto, me te hauora hinengaro whānui — ā, ka pāngia kino katoa ēnei i ngā wā pouri.
✅ 3. Whakahaere i te Melatonin me te Serotonin
Ka taea e te rongoā rama whero te āwhina i te whakataurite i te melatonin, te homoni e whakahaere ana i te moe, me te tautoko ā-kore i te whakaputanga o te serotonin — te matū "ahuareka" e pā ana ki te wairua me te harikoa.
✅ 4. Whakaiti i te mumura o te roro
E whakaatu ana ngā rangahau ka taea e te mārama whero me te mārama tata-whero te whakaiti i te mumura roro, he mea pea ka uru ki te pouri me ngā mate hinengaro.
✅ 5. Haumaru, ā, Whakamarie
He ngāwari ake te whakamahi i te rama whero ki ngā kanohi, he rerekē ki te whakaora mārama mā, ā, he pai ake mō ngā tāngata tairongo. Kāore hoki i te whai i ngā roangaru mārama kikorangi ka nui rawa te whakaohooho, ka raru rānei te moe mēnā ka roa rawa te whakamahinga.
He aha ngā kōrero a te rangahau?
Ahakoa he whānuitia te rangahau mō te whakaora rama mā mō te SAD, kei te tipu haere te rangahau mō te photobiomodulation (te whakaora rama mā te whakamahi i te rama whero me te tata-infrared):
I kitea i roto i tētahi rangahau i whakaputaina i roto i te Behavioral and Brain Functions, i pai ake te mārama tata-infrared i ngā tohu o te mate pouri nui, e whakaatu ana i te pai mō te SAD.
E kī ana ngā arotake haumanu ka taea e te mārama whero/NIR te whakarerekē i te wairua me te whakanui ake i te rere o te toto i roto i te roro, ka tukuna he pānga rite ki te rongoā ārai pouri, engari kāore he pānga taha.
Me pēhea te whakamahi i te rongoā rama whero mō te SAD
Te Wā: Whakamahia i te ata hei āwhina i te tautuhi anō i tō manawataki circadian
Te roa o te wā: 15–20 meneti
Auautanga: 5–7 ngā rā o te wiki i ngā marama o te ngahuru/te hotoke
Ngā Pūrere: Kōwhiria he panera rama whero, he rama rānei, he roangaru 630–850nm
Tūnga: Nohoia kia 6–18 inihi te tawhiti, me te aro ki te mata, ki te rae rānei hei painga hinengaro
Tohutohu ngaio: Whakamahia hei wāhanga o tētahi mahi whakangā o te ata me te nekeneke māmā, te tuhi i tētahi rātaka, te whakaaroaro rānei.
He whakakapinga te Red Light Therapy mō ngā pouaka mā?
Ehara te rongoā rama whero i te rongoā tuatahi mō te SAD i tēnei wā, engari he kōwhiringa pai pea hei tāpiri, hei kōwhiringa rerekē rānei, inā koa mō te hunga e kore e pai, e kore rānei e whai hua te rongoā rama kanapa tuku iho. Me toro atu ki tētahi kaiwhakarato hauora mēnā he kino ngā tohu.
Ngā Whakaaro Whakamutunga
Kei te puta ake te rongoā rama whero hei taputapu whai hua hei āwhina i te whakahaere i te Mate Pānga o te Wā. Mā te tautoko i te hauora o te roro, te whakataurite i ngā homoni, me te whakarite i te huringa moe-ara o te tinana, ka tukuna he huarahi ngawari, tautokona e te pūtaiao hei whakaara ake i te wairua me te whakahoki mai i te kaha - ahakoa i ngā marama pōuri rawa o te tau.