Whakakahangia tō tinana mā te āhua tūturu—i te taumata pūtau.
Kei te ngenge tonu koe, kei te pōuri te hinengaro, kei te ngoikore rānei te tinana? Kāore koe i te mokemoke. E pāngia ana te miriona o te ao e te ngenge mau tonu, ā, he maha ngā take e hohonu ake ana i te kore moe noa iho. Ko te rongo pai, he rongoā rama whero e tuku ana i tētahitautokona e te pūtaiao, kāore e whakaekeahe otinga hei āwhina i te whakahoki mai i te kaha me te whawhai ki te ngenge—mai i teroto ki waho.
Te Pūtaiao: ATP, Mitochondria, me te Mārama Whero
Ka puta te pūngao i roto i te tinana tangata māngā mitochondria, ngā "tipu hiko" ririki i roto i ō pūtau. Ka whakaputahia e ēnei mitochondriaATP (adenosine triphosphate)—te ngota pūngao matua e whakakaha ana i ngā mahi koiora katoa.
Ina pāngia koe e te ahotea, te mate, te kaumātuatanga, te nui rawa rānei o te mahi, ka heke te mahi mitochondrial—ka hua ake tēneingā taumata pūngao iti, ngenge uaua, mekohu hinengaro.
Ka whakamahia e te rongoā rama whero ngā roangaru motuhake (te tikanga630–850nm) e mimiti tika ana e ngā mitochondria, e whakaoho ana i a rātou ki:
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Whakaputaina he ATP nui ake
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Whakarei ake i te whakamahinga o te hāora
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Whakaitihia te ahotea waikura
Ko te hua?He nui ake te pūngao i te taumata pūtau, e ārahi ana kite whakaora tinana katoa.
Ngā Painga Matua: Te Pakanga a te Rongoā Rama Whero ki te Ngenge
1. Whakarei ake i te Pūngao Pūtau (ATP)
Ka whakaoho tika te mārama wherote cytochrome c oxidase, he whākōkī i roto i te mitochondria, hei whakateretere i te hanga ATP. Ka āwhina tēnei i ia pūtau o tō tinana kia mahi pai ake—tae atu ki ō uaua, roro, me te pūnaha ārai mate.
2.Whakapai ake i te māramatanga hinengaro me te arotahi
Mā te tautoko i te rere pai ake o te hāora me te pākia o te pūngao i roto i te kiko roro, ka taea e te rongoā rama whero te whakaiti i te "kohu roro" me tewhakakoi i te arotahi, inā koa mō te hunga e pāngia ana e te ngenge nui, e te ngenge hinengaro rānei.
3.Whakarei ake i te Manawanui Tinana me te Whakaora
He maha ngā wā ka pūrongo ngā kaitākaro kua pai ake te ahuate manawanuimete whakaora uauai muri i te whakamahinga auau. Ka taea e te rama whero te whakaiti i te ngenge i puta mai i te whakakori tinana, ā, ka āwhina i a koe kia kaha ake te hihiri i a koe e whakakori tinana ana, e mahi ana rānei i ia rā.
4. Tautoko i te Whakahaere i te ahotea me te moe
He maha ngā wā e hono ana te ngenge ki te ahotea me te moe koretake. Kua whakaatuhia te āwhina a te rama wherote cortisol iti iho(hormone ahotea) me tewhakatairanga i te melatoninte whakaputa—te āwhina i a koe kia okioki ake, kia taurite hoki.
Ko wai ka whai hua?
He pai te rongoā rama whero mō:
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Ngā tāngata mete mate ngenge mau tonu or ngā tohu COVID roa
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Ngā kaimahi tari e ngenge ana te hinengaro
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E hiahia ana ngā kaitākaro kia tere akete whakaoranga me te whakanui ake i te mahi
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Ngā kaumātua e pāngia anate hekenga o te kaha e pā ana ki te koroheketanga
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Te tangata e rongo anangenge, kore hihiri, pau rānei te kaha
Me pēhea te whakamahi i te rongoā rama whero mō te pūngao
| Taunakitanga | Ngā Taipitopito |
|---|---|
| Te Roanga o te Wātū | 10–20 meneti |
| Auautanga | 3–5 ngā wā i te wiki |
| Te Wā Pai ki te Whakamahi | Ata, poutū rānei (kia kore ai e pāngia te melatonin) |
| Momo Pūrere | Moenga rama whero tinana katoa, ngā panera nui rānei mō ngā pānga pūnaha |
Mō ngā hua roa, ko te auau te mea nui. Ko te nuinga o ngā kaiwhakamahi e kī ana he rerekētanga kitea i roto i1–3 wiki.
Whakamutunga: Whakahokia ā-Taiao mā te Rama Whero
Ki te mea kei te ngenge koe, ka tukuna e te rongoā rama whero hetaiao, kāore e uru maiara kiwhakakahangia tō tinana, whakahokia mai te kaha o ngā pūtau, mewhakahokia mai tō kaha—kāore he kawheine, he tāpiringa, he whakaohooho rānei.
Mā te whakarei ake i te mahi mitochondrial me te whakaputa ATP, kāore te rongoā rama whero e huna noa i te ngenge—engarie aro ana ki te pūtake.
Ehara i te mea he maimoatanga noa iho.
Koiapūngao, e whakakahangia ana e te māramatanga.