He mea nui te wairua i roto i te oranga o ia rā, e pā ana ki ngā taumata pūngao, te hihiri, te moe, me te oranga whānui. I te tipu haere o te hiahia ki ngā otinga oranga kore-rongoā,te whakaora rama whero (RLT)kei te piki haere te kōrerohia mō tōna kaha ki te tautoko i te taurite o te wairua me te kare ā-roto.
He mea nui kia mōhiotia ko te whakaora rama whero heehara i te rongoā mō ngā mate hinengaro, engari he huarahi oranga tautoko i tūhuratia i roto i ngā taiao pūtaiao me ngā taiao haumanu.
Te Mahi a te Whakaora Marama Whero
Ka whakamahia e te rongoā rama whero ngā roangaru whero me te tata-infrared, i waenganui i te630–880 nm, e uru ana ki te kiri, ā, e awe ana i te mahi a te pūtau. E ai ki ngā rangahau, ko ēnei roangaru ka:
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Tautoko i te whakaputanga pūngao mitochondrial (ATP)
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Whakapai ake i te tohanga toto me te tuku hāora
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Whakaitihia te mumura me te ahotea tinana
Nā te mea he tino whakawhirinaki te roro me te pūnaha io ki te pūngao, ka tautoko ā-kore pea ēnei pānga i te oranga ngākau.
Ngā Painga e Pā Ana ki te Wairua
Mā te whakamahi i te rama whero i ngā wā katoa ka āwhina i te tautoko i:
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He āhua hinengaro marino, he marino ake
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Te whakaiti i te ahotea tinana e pā ana ki te ahotea
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Te kounga o te moe kua whakapaitia
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Ngā taumata pūngao o ia rā e pumau ake ana
He hononga tata te moe pai ake me te whakaiti i te ahotea ki te pai ake o te whakahaere i te wairua.
Te Wairua, te Moe, me te Māramatanga
He mea nui te pānga o te mārama ki te whakahaere i ngā manawataki circadian me te taurite o ngā homoni. He rerekē ki te mārama kikorangi, mā rānei, ko te mārama whero:
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Kāore e pehi i te melatonin
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He ngawari ki ngā kanohi
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Ka taea te whakamahi i roto i ngā mahi whakangā o te ahiahi
Nā tēnei ka pai te rama whero hei whakaora mā ngā kaiwhakamahi e hiahia ana ki te whakangā me te kore e whakararuraru i te moe.
Ngā Whakaaro mō te Haumaru me te Whakamahinga
E kiia ana he haumaru te rongoā rama whero ina whakamahia tika:
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Kāore e uru ki roto i te tinana, ā, kāore he rongoā
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Kāore he hihi UV
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He pai mō te whakamahi hauora auau
Mō te hunga e pāngia tonutia ana e ngā āwangawanga wairua, me whai tohutohu tonu rātou mā te tohunga.
Ngā Whakaaro Whakamutunga
He huarahi ngāwari, tautokona e te pūtaiao te whakaora rama whero hei whakatairanga i te whakangā, hei whakapai ake i te kounga o te moe, me te tautoko i te taurite o ngā kare ā-roto whānui. Ahakoa ehara i te rongoā, i te maimoatanga hauora rānei, he mea nui hei tāpiri atu ki tētahi huarahi whānui ki te oranga o te kare ā-roto me te hinengaro.