He wāhanga nui te whakaora uaua mō te mahi hākinakina, te ārai i ngā whara, me te oranga tinana whānui. I ngā tau tata nei,te whakaora rama whero (RLT)—e mōhiotia ana ko te photobiomodulation—kua arohia mō tōna kaha ki te tautoko i te whakaora uaua tere ake, whai hua ake hoki.
Nā, he tino whai hua te rongoā rama whero mō ngā uaua mamae me te ngenge?
He aha ngā mea ka pā ki ngā uaua i muri i te whakakori tinana?
Ko ngā take o te whakakori tinana kaha, roa rānei:
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Ngā roimata iti i roto i ngā muka uaua
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Mumura me te pupuhi
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Te kohikohinga o ngā para pākia (hei tauira, te waikawa lactic)
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Te whakaiti i te tuku hāora ki te kiko uaua
Ka hua ake i ēnei tukanga te mamae uaua kua roa te tīmatanga (DOMS), te pakari, me te ngoikore o te mahi.
Te Mahi a te Whakaora Rama Whero ki ngā Uaua
Te mārama whero me te mārama tata-whero (te tikanga630–660 nm me 810–880 nm) ka uru hohonu ki roto i ngā kiko uaua, ā, ka whakaoho i te ngohe o ngā pūtau.
Ko ngā pānga matua ā-tinana ko:
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Kua piki akete hanga ATP mitochondrial
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Whakarei akete rere o te toto me te tuku hāora
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Kua whakaitihiate ahotea waikura me te mumura
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Whakatereterehiate whakatikatika i te muka uaua
Mā ēnei mahi katoa ka tere ake te whakaora o ngā uaua me te whakaiti i te mamae.
Ngā Hua o te Whakaora i te Uaua mā te Whakaora i te Rama Whero
1. Te Whakaiti i te Mamae o te Uaua
Ka āwhina pea te RLT ki te whakaiti i te mamae i muri i te whakangungu mā te whakamarie i te mumura me te whakangāwari i ngā kiko uaua.
2. Wā Whakaora Tere
Mā te whakapai ake i te whakaputanga pūngao pūtau ka taea e ngā uaua te whakatikatika pai ake i waenga i ngā wā whakangungu.
3. Te Whakapai Ake i te Mahi a te Uaua
E ai ki ētahi rangahau, he pai ake te manawanui me te kaha o ngā kaitākaro e whakamahi ana i te rama whero hei whakaora i te manawanui me te kaha.
4. Tautoko mō te Whakaora Whara
E whakamahia whānuitia ana te rongoā rama whero i roto i te rongoā tinana hei āwhina i te whakaora me te whakaora i ngā kiko ngohengohe.
He aha ngā tohu a te rangahau?
Kua whakaatuhia e ngā rangahau pūtaiao mō te photobiomodulation:
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He iti iho te DOMS i muri i te whakangungu ātete
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Ngā tohu whakaora uaua kua whakapaitia
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Te whakanui ake i te tohanga toto me te whakahoutanga o te kiko
Kua whai wāhi ēnei kitenga ki te pikinga ake o te whakamahinga o te rama whero hei rongoā i roto i ngā wāhi rongoā hākinakina me ngā wāhi whakaora.
Ngā Whakaaro Haumaru me te Whakamahinga
Ko te tikanga whānui o te rongoā rama whero ko:
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Kāore e uru mai
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Kore tarukino
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Haumaru ina whakamahia kia rite ki ngā aratohu
Ko ngā wātū noa kei waenganui i10–20 meneti mō ia rōpū uaua, mā te whakamahi tonu ka puta ngā hua tino pai.
Whakamutunga
He rongoā whakaora rama wherootinga tautokona e te pūtaiao, kāore e whakaekeaka taea te tautoko i te whakaora uaua, te whakaiti i te mamae, me te whakapai ake i te mahi hākinakina. Ahakoa e whakamahia ana e ngā kaitākaro ngaio, e te hunga e hiahia ana ki te whakapakari tinana o ia rā, he tāpiri kaha ki ngā mahi whakaora hou.
