Kei te piki haere te whakamahinga o te rongoā rama whero (RLT) i roto i ngāte whakaoranga i muri i te pokangahei whakatairanga i te whakaora, hei whakaiti i te mumura, me te whakaiti i te kiriuhi. Mā te whakamahi i ngā roangaru motuhake o te mārama whero me te mārama tata-whero, ka whakaoho te RLTte whakatikatika pūtau me te hanga collagen, ka taea te āwhina i te whakaoranga tere me te haumaru ake.
Ngā Hua o te Whakaora Rama Whero i Muri i te Pokanga
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Whakateretere i te Whakaora
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Ka whakaoho i te pūngao pūtau (ATP) hei tere ake te whakatikatika kiko
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Ka whakatairanga i te whakaoranga o te kiri me ngā kiko o raro
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Ka whakaiti i te mumura me te pupuhi
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Āwhina i te whakamarie i te urupare mumura
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Ka whakaiti i te pupuhi i muri i te pokanga
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Ka whakaiti i te whara
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Ka whakaoho i te hanga collagen
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Āwhina ki te whakapai ake i te kakano me te āhua o ngā koha pokanga
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Whakaora mamae
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Ka whakaiti i te mamae i muri i te pokanga
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Tautoko i te whakatikatika kiko me te kore e hiahiatia he rongoā
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Me pēhea te whakamahi haumaru i te rongoā rama whero i muri i te pokanga
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Kōrero ki tō Taote Tākuta
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Me whiwhi whakaaetanga i mua i te tīmatanga o te RLT i muri i te pokanga.
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Ko ētahi tikanga e hiahiatia ana he wā whakaora i mua i te whakamahinga o te rama.
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Tīmata Āta
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Tīmata ki ngā wā poto (5–10 meneti) me te kaha iti iho.
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Whakanuia mārire te roa o te wā whakangungu kia rite ki te manawanui.
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Kia mau tonu te tawhiti
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Puritia te taputapu ki te tawhiti kua tūtohutia (ko te tikanga he 6–12 inihi).
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Tiakina ngā Wāhi Tairongo
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Āta karohia ngā patunga tuwhera, ngā wāhi rānei kua tuituia kia ora rawa rā anō.
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Whakamahia te RLT ki ngā kiko e karapoti ana hei whakatairanga i te tohanga toto me te whakaora.
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Whāia he Kaupapa Tūturu
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E 3–5 ngā wā whakangungu ia wiki te tikanga mō te whakaoranga tino pai.
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Kaua e whakamahi nui rawa; ehara i te mea he pai ake i ngā wā katoa te nui ake.
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Aroturukihia tō kiri
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Kia mataara mēnā he whero, he riri, he mamae rerekē rānei.
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Whakarerekētia te kaha, te roa rānei o te wā whakangungu mēnā e tika ana.
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Whakamutunga
Ka taea e te whakaora rama whero te mahihe tāpiri haumaru, he whai hua hoki ki te whakaora i muri i te pokanga, e whakatairanga ana i te whakaora tere, te whakaiti i te mumura, me te whakapai ake i ngā putanga o te koha. Me kōrero tonu ki tō taote pokanga, ā, me whai i tētahi huarahi pumau, āta hoki mō ngā hua pai rawa atu.