Ahakoa he kaitākaro ngaio koe, he toa i te mutunga wiki, he tangata rānei e pāngia ana e te ngenge o te uaua i muri i te rā roa, ko te whakaora i te uaua te mea nui hei noho ora, hei noho kore whara hoki. Ko tētahi otinga e piki haere ana te rongonui e tautokona ana e ngā rangahau kote whakaora rama whero (RLT)E mōhiotia ana hoki ko te whakaora mārama taumata-iti (LLLT), ka āwhina tēnei maimoatanga kore-whakaeke ki te tere ake te whakaora i te uaua, te whakaiti i te mamae, me te whakarei ake i te mahi tinana.
Nā, me pēhea te mahi a te rongoā rama whero mō ngā uaua—ā, he pai rānei te tāpiri atu ki tō mahinga whakaora?
He aha te Whakaora Marama Whero?
Ngā whakamahinga o te rongoā rama wherongā roangaru motuhake o te mārama—i waenganui i te nuinga o te wā630nm me te 850nm—kia uru ki te kiri, kia toro atu hoki ki roto i ngā kiko uaua. Ka whakaoho i ngā mitochondria, arā, ngā "pūngao" o ngā pūtau, kia nui ake te whakaputaATP (adenosine triphosphate), e whakakaha ana i te whakatikatika me te whakahoutanga o ngā pūtau.
E rua ngā momo matua e whakamahia ana mō te whakaora uaua:
-
Rama whero (630–660nm): Ka pā ki ngā kiko o waho me te kiri.
-
Mārama tata-infrared (810–850nm)Ka uru hōhonu atu ki ngā uaua, ngā hononga, tae atu ki ngā wheua.
Te Āwhina a te Rongoā Mārama Whero i te Whakaora Uaua
1.Whakaiti i te mumura
I muri i te kaha o te korikori tinana, he urupare ā-taiao te mumura—engari ka taea e te mumura roa te whakaroa i te whakaora. Te rongoā rama whero.ka whakaiti i ngā cytokine mumurame te ahotea waikura, e āwhina ana i te tinana kia tere ake te ora me te kore e whakaroa i te urutau ki te whakangungu.
2.Whakarei ake i te Pūngao Pūtau
Mā te whakaoho i te mahi mitochondrial, ka whakanuia e te RLT te whakaputanga ATP. He nui ake te pūngao =te tere ake o te whakatikatika i ngā muka uaua, te whakaiti i te ngenge, me te whakapai ake i te mahi i tō whakangungu e whai ake nei.
3.Whakapai ake i te rere o te toto
Ka whakarei ake te rongoā rama wherote tuku hāora me ngā matūkaiki ngā kiko, ka whakakorea ngā para pākia (pērā i te waikawa lactic) me te whai hua ake. Ka tere ake te whakaora, ka whakaiti hoki i te mamae i muri i te whakakori tinana (DOMS).
4.Whakaiti i te mamae o te uaua
E whakaatu ana ngā rangahau ka taea e te RLT tewhakaiti nui i te mamae o te uaua e whakaroa ana te tīmatanga, e āhei ai te hoki tere ki te whakangungu me te whakaiti i te mōrearea o ngā whara whakangungu nui rawa.
5.Whakarei ake i te tipu me te kaha o te uaua
E ai ki ētahi rangahau, ina whakamahia tahitia te RLT me te whakangungu ātete, ka pā pea tēnei ki tewhakanuia te matotoru me te kaha o te uauai roto i te wā mā te whakapai ake i te whakaoranga o ngā pūtau uaua.
He aha ngā kōrero a te rangahau?
-
I kitea i roto i tētahi arotake pūnaha o te tau 2016 i whakamahia te RLT i mua atu, ā, i muri mai hoki i te whakakori tinana.te whakaiti i te kino o te uaua me te tere o te whakaora.
-
I whakaatuhia e tētahi rangahau o te tau 2020 mō ngā kaitākaro rangatirate tere ake o te whakaora i te kaha me te whakaiti i te ngengei roto i ngā rōpū e whakamahi ana i te rongoā rama whero, me te placebo.
-
Kua whakamahia e NASA me ngā pokapū whakangungu Olympics te RLT hei whakaora me te ārai i ngā whara, me te kī anōkāore e uru ki roto i te tinana, ā, kāore he rongoāngā painga.
Me pēhea te whakamahi i te rongoā rama whero hei whakaora i te uaua
| Tauwehenga | Taunakitanga |
|---|---|
| Ngā Roanga Ngaru | 630–850nm (huinga whero + tata-whero) |
| Wā Wātū | 10–20 meneti mō ia rōpū uaua |
| Auautanga | 3–7 ngā wā ia wiki, i muri i te whakakori tinana, i ia rā rānei |
| Momo Pūrere | Moenga tinana-katoa, moenga papa, moenga ringaringa rānei |
| Tawhiti ki te Kiri | 6–12 inihi (i runga i te taputapu) |
Me whai tonu i ngā aratohu a te kaihanga, ā, me kōrero ki tētahi tohunga hauora mō te whakamahinga whaiaro mēnā e rongoā ana koe i ngā whara.
Ko wai me whakaaro ki te RLT hei whakaora?
-
Ngā kaitākaro(ngā kai-oma, ngā kai-hiki taumaha, ngā kai-pahikara, ngā kai-kauhoe)
-
Ngā kaiwhakaako whakapakari tinana me ngā kaiwhakaora tinana
-
Ngā kaumātua e pāngia ana e te uaua pakari, te ngenge rānei
-
Te tangata e pāngia ana e te pēhanga uaua roa, te mamae rānei
Ngā Painga i te Tirohanga Kotahi
| Painga | Pānga |
|---|---|
| Te whakaora tere ake | Te whakaiti i te wā whakangā i waenga i ngā whakangungu tinana |
| He iti ake te mamae | He iti ake ngā mamae i muri i te whakangungu tinana (DOMS) |
| Te whakaiti i te mumura | Āwhina ki te ārai i te whara me te mamae mau tonu |
| Te mahi whakarei ake | Tautoko i te kaha me te manawanui mo te wa roa |
| Otinga kore-whakaeke | Kore tarukino, ā, he haumaru hoki mō te nuinga o ngā kaiwhakamahi |
Ngā Whakaaro Whakamutunga
Ehara i te mea he ia o te oranga tinana noa iho te whakaora rama whero—he taputapu tautokona e te pūtaiao hei whakaora tere ake, hei whakaora pai ake hoki i te uaua.Ahakoa kei te hiahia koe ki te hoki whakamuri i muri i te whakangungu uaua, ki te whakaiti rānei i te mamae o ia rā, ka taea e te RLT te āwhina i a koe ki te whakangungu atamai ake, ki te pai ake te ahua, me te noho rite tonu ki ō whāinga hauora.
Mā te whakamahi tonu, ka taea e tētahi taputapu whakaora rama whero kounga teitei te noho hei wāhanga nui o tō rautaki whakaora—me te tāpiri atu ki te totoro tinana, te makuku, te okioki, me te kai tika.