Me pēhea te whakamahi i te rongoā rama whero tinana katoa: Aratohu taahiraa-i-te-taahiraa
Hei whakanui ake i ngā painga me te haumaru, whai i ēnei tikanga pai mō ngā wā whakaora rama whero (RLT) tinana katoa.
1. Kōwhiria te Pūrere Tika
Mō te whakamahi i te kāinga: Ngā panera LED kounga teitei (hei tauira, Merican Red Light Therapy Panel M1/M2N).
Mō ngā wāhi rongoā/ngā wāhi mirimiri: Ngā moenga RLT ngaio, ngā moenga tinana katoa rānei.
Roanga ngaru: Kimihia te 660nm (whero) + 850nm (tata-whero) hei painga mō ngā kiko hohonu.
2. Whakaritea mō tō Wāhanga
✅ He pai te mahi a te kiri tahanga
Kia iti noa ngā kākahu (poto/pōtae hākinakina) me te noho tahanga rānei (ka mārama ake te uru o te mārama me te kore he papanga).
Tangohia te meika, ngā hinu whakahinuhinu, te hinu ārai rā rānei (ka ārai pea i te mimiti o te mārama).
✅ Whakamakuku me te Tiaki i ngā Kanohi
Inuhia he wai i mua atu, i muri mai rānei hei tautoko i te tango paitini.
Mauria he mōhiti tiaki (ina koa he tata-whero).
✅ Te Tūnga me te Tawhiti
Tū, noho rānei kia 6–12 inihi te tawhiti mai i te panera (whai i ngā aratohu a te kaihanga).
Mō te tinana katoa, hurihia ngā tūranga (mua/muri/taha) mēnā e tika ana.
3. Te Roanga me te Auautanga o te Wāhanga
Te Auau o te Wā Wā Whāinga
Oranga whānui 10–15 meneti 2–3 wā/wiki
Whakaora uaua 15–20 meneti 5–7 wā ia wiki
Mamae mau tonu 15–20 meneti Ia rā → ka heke ki te 3 ngā wā ia wiki
Ārai i te koroheketanga/kiri 10–15 meneti 3–5 ngā wā ia wiki
Tīmata mārire: Tīmata ki te 5–10 meneti hei whakamātautau i te manawanui, kātahi ka whakanuia.
4. I te Wā o te Hui
Whakangāwari me te Manawa: Kāore he nekehanga e hiahiatia ana (ka mahi noa te mārama).
Taupokina ngā wāhi hei karo (hei tauira, ngā kanohi, te tairoi mēnā he nui rawa te mahi, ngā moko mēnā he tairongo).
Whakamahia he taima (he maha ngā taputapu ka whakaweto aunoa).
5. Te Manaaki i Muri i te Wāhanga
Whakainu wai hei tango i ngā paitini.
Whakamakuku i te kiri (ka maroke pea te kiri mō te wā poto i te RLT).
Aroturuki i te ahunga whakamua (tango whakaahua/tuhipoka mō ngā panoni kiri/mamae).
6. Whakapai ake i ngā Hua
Tāpirihia ki te whakakori tinana (whakamahia te RLT i muri i te whakakori tinana hei whakaora).
Tāpirihia ki ngā tāpiringa collagen hei painga mō te kiri/hononga.
Ko te mea nui ko te ōritetanga (ka puta ngā pānga i roto i ngā wiki 4–12).
Ngā mea hei karo
❌ Kaua e whakamahia tahi me ngā rongoā whakararu i te kiri (pātai atu ki tō tākuta).
❌ Kaua e whakamahi nui rawa (kia mau ki ngā wā kua tūtohutia; kia nui ake ≠ kia pai ake).
❌ Kaua e titiro tika atu ki ngā rama LED (ahakoa he mōhiti kanohi kei a koe).
Tauira Mahi
Hei whakaora i ngā uaua me te ārai i te koroheketanga:
Mane/Wenerei/Paraire: 15 meneti ki mua + 15 meneti ki muri.
I muri i te whakangungu: 10 meneti te roa, hei aro ki ngā wāhi mamae.
Mō te mamae mau tonu:
Ia rā i te ata: 20 meneti mō te tinana katoa.
I muri i ngā wiki e 2: Whakaitihia ki te 3 ngā wā i te wiki.
Ngā Tohutohu Whakamutunga
Ata/ahiahi?
AM: Whakarei ake i te pūngao.
PM: Tērā pea ka pai ake te moe (ka tautoko te rama whero i te melatonin).
Te Horoi: Horoia ngā panera i ia marama kia mau tonu ai te whai huatanga o te LED.