Te rongoā rama wheroKa whakamahia ngā āhuatanga ahurei o ētahi roangaru o te mārama whero (e kitea ana) me te mārama tata-whero (e kore e kitea) hei āwhina i te whakatairanga i te oranga. He maha ngā kaupapa e whakamahia ana e te tangata hei whakaora i te mārama whero, tae atu ki te whakakore i te koroheketanga o te kiri, te whakapai ake i te whakaora patunga, te whakanui ake i ngā taumata pūngao, te whakaiti i te mumura, te whakapai ake i te hauora o ngā hononga, me te moe pai ake.
Kei te rangahau tonuhia te mahi a te rongoā rama whero. He maha ngā rangahau kua whakaatu he maha ngā painga pea o te rongoā rama whero, ā, he huarahi haumaru, he kore mamae hoki te whakamahinga o te rongoā rama whero hei whakatutuki i ngā painga hauora.
E mōhiotia ana te pānga o te mārama ki tō tātou koiora i roto i ngā huarahi maha. Ka whakahaerehia ngā homoni moe e te nui o te mārama e uru ana ki ō tātou kanohi. Ka pā te mārama ki te nui o te tae ka puta mai i tō tātou kiri. Ka whakaoho hoki ētahi roangaru mārama i tō tātou tinana ki te hanga huaora D. Ka whakamahia te mārama hei wawahi i tētahi matū e kiia nei ko te bilirubin i roto i ētahi pēpi hou, ā, ka whakamahia mō tēnei kaupapa i roto i ngā hōhipera huri noa i te ao. Ka taea hoki te whakamahi i te mārama kaha-nui hei patu i ngā huakita me te horoi i ngā mata.
Ka whakamahia e te rongoā rama whero ngā roangaru mārama motuhake he roa ake i ētahi atu tae o te mārama. Ka taea e te rama whero me te rama tata-whero te uru hohonu atu ki roto i ngā kiko o te tinana i ētahi atu roangaru mārama e kitea ana, ā, ka tae atu ki ngā kiko e kore e taea e ēnei atu roangaru.
Ko tētahi o ngā painga pea o te rongoā rama whero ko te whakapai ake i te moe. Kua roa te whakamahinga o te rongoā rama whero hei āwhina i te moe, engari nō nā tata nei ka tīmata te rangahau ki te tūhura i ngā momo painga o te rongoā rama whero me tana mahi hei whakatairanga i te moe.
Moe
He wāhanga nui te moe mō te hauora. He maha ngā wā kāore tātou e whakaaro ki ngā pānga o te moe, engari he nui ake te wā e moe ai te nuinga o te tangata i roto i ō rātou oranga katoa i ērā atu mahi. Ko te hunga e moe tonu ana i ngā haora e waru e taunakitia ana i te pō, ka moe te hautoru o ō rātou oranga.
Ahakoa te hiranga nui o te moe, he mea ngaro tonu te kaupapa koiora e tutuki ai tēnei mahi i roto i te hauora. Kua whakaatuhia e te moe te hanga me te pupuri i ngā ara io i roto i tō roro, e āhei ai koe ki te whakaaro mārama ake, ki te arotahi pai ake, me te whai pūmanawa mahara pai ake. Kua whakaatuhia hoki e te moe te tango i ngā paitini e kohia ana i roto i tō roro i te awatea.
Ngā Huringa Moe
E rua ngā momo moe matua e pā ana ki te katoa. Ka puta ēnei momo moe i roto i ngā huringa, tae atu ki te moe tere kanohi (REM) me te moe kore-REM.
E toru ngā wāhanga o te moe kore-REM:
Wāhanga 1: Ko tēnei wāhanga o te moe te whakawhiti mai i te ara ki te moe. Ka tīmata ngā ngaru roro ki te whakawhiti mai i te wāhanga hohe ki te āhua moe puhoi.
Wāhanga 2: I te wāhanga tuarua o te moe, ka pōturi haere ngā ngaru o tō roro. Ka mutu te nekeneke o ō kanohi, ka pōturi te tere o tō manawa me tō manawa, ā, ka heke te pāmahana o tō tinana.
Wāhanga 3: Ka pōturi ake ngā ngaru roro i te wā tino hohonu o te moe. Ka tino marino tō tinana, ā, ka uaua ki te ara ake i tēnei wā. He mea nui tēnei wā o te moe hei āwhina i a koe kia hou ake i te ata.
Ka puta te moe REM i ētahi wā i a koe e moe ana i waenga i ngā wāhanga o te moe kore-REM. Ka roa ake, ka hohonu ake hoki ngā wā o te moe REM, ka roa ake tō moe. Ko te moe REM te wāhanga o te moe e puta ai ngā moemoeā. Ka nui ake te auau o te moe REM i te whakatata mai o te ata, ā, koinei te momo moe tata rawa atu ki te ara ake.
Te Rīwai o te Ao
Ko te manawataki porowhita te huringa whānui e pā ana ki tō tinana i roto i te wā 24-hāora pea. Ahakoa he maha ngā mahi koiora nui e pāngia ana e te manawataki porowhita, ko te moe tētahi o ngā mea tino nui. Ka hono te manawataki porowhita ki te mārama, ka akiaki i te moe ina heke te taumata o te mārama.
Kua tino whakapumautia te pānga o te mārama ki te manawataki circadian, ā, kua whakamātauhia e te pūtaiao ka taea e te pānga ki te mārama i mua tonu i te haere ki te moe te whakararuraru i te moe. Nō nā tata nei, kua mārama ake ko te roanga ngaru o te mārama he mea nui ki te awe i tēnei. Kua whakaatuhia e te mārama kikorangi, he nui ake te kaha me te roanga ngaru poto, ka pehi i te melatonin, he homoni e whakamahia ana e te manawataki circadian hei whakatairanga i te moe.
He tino pānga kino o te mārama kikorangi ki te moe, nō reira kua tīmata ngā kaihanga waea atamai ki te whakarato i ngā tautuhinga ka taea te whakaiti aunoa i te nui o te mārama kikorangi, kaha nui e whakaputaina ana e tō waea. Ka whakamahia e te tangata ēnei tautuhinga hei whakaiti i te pānga ki te mārama kaha nui i te pō, kia pai ake ai te moe.
Ngā Whakararuraru Moe
Ahakoa he mea whakaora te moe, ā, he mea nui hoki mō te hauora pai, ka pā kino nui ngā raruraru moe. Kua honoa te kore moe roa ki ngā raruraru hauora maha, tae atu ki:
toto toto tiketike
Mate ngakau
Mate huka
Te pouri
Momonatanga
Ko te hunga e uaua ana ki te moe, e pāngia ana rānei e ngā raruraru moe mau tonu, he nui ake te tūponotanga ka pāngia e te mate ina whakaritea ki te hunga e moe pai ana, ā, tera pea ka pāngia rātou e ngā raruraru hauora mō te wā roa e taea ana te karo.
He āwhina te rongoā rama whero ki te moe?
Ka whakamahia e te rongoā rama whero ngā roangaru motuhake o te rama whero me te rama NIR hei āwhina i te whakaora i ngā pūtau me te whakatairanga i te hauora whānui. Ko tētahi o ngā whakamahinga rongonui o te rongoā rama whero ko te āwhina i te tangata kia pai ake te kounga o te moe.
Ahakoa he hangarau hou te whakamahinga o te rongoā rama whero hei whakatairanga i te hauora o te moe, he maha ngā rangahau kua whakaatu i ngā painga o te whakamahi i te rongoā rama whero. Ko tētahi o ngā rangahau tuatahi ki te tirotiro i tēnei whakamahinga o te hangarau rongoā rama whero i tirotiro i te pānga o tēnei ki tētahi rōpū kaitākaro poitūkohu wahine rangatira. I roto i tēnei rangahau, i wehea ngā kaitākaro kia rua ngā rōpū. Kāore i hoatu he rongoā rama whero ki tētahi rōpū, ko tētahi atu rōpū i hoatu he rongoā rama whero ki te tinana katoa mō te 30 meneti i ia pō mō ngā wiki e rua.
Kātahi ka arotakehia e ngā kairangahau te mahi hākinakina a ngā rōpū e rua, te kounga o tā rātou moe, me ngā taumata o te melatonin i roto i ō rātou toto. I kitea e ngā kairangahau kua pai ake te manawanui tinana o te rōpū i whiwhi i te rongoā rama whero i te rōpū kāore i whiwhi. I kōrero anō te rōpū i whiwhi i te rongoā rama whero kua pai ake te kounga o tā rātou moe i muri i ngā wiki e rua o te rongoā. He nui ake hoki te taumata o te melatonin i roto i te toto o te hunga i whiwhi i te rongoā rama whero i te hunga kāore i whiwhi i te rongoā rama whero.
Haunga ngā rangahau iti maha e whakaatu ana i ngā pānga pai o te rama whero ki te kounga o te moe, he maha ngā tāngata e kī ana ko te whakamahinga o te rama whero ka āwhina i a rātou kia pai ake te moe, kia hou ake hoki te wairua i muri i te oho ake.
Ahakoa he maha ngā rangahau iti kua whakaatu i te pūmanawa mō tēnei kaupapa, kāore anō kia whakahaerehia e ngā kaipūtaiao tētahi o ngā rangahau nui e hiahiatia ana hei whakamatau i ngā painga o te rongoā rama whero mō te moe. Heoi, ahakoa kāore anō kia whakahaerehia he rangahau nui, ko ngā tohu tōmua e whakaratohia ana e ngā rangahau iti me ngā taunakitanga pakiwaitara e whakaatu ana i ngā painga whai tikanga, ā, ko tētahi rangahau nui ake pea ka whakaatu i ngā painga moe pai whānui mai i te rongoā rama whero.
He pēhea te whakatairanga a te rongoā rama whero i te moe
Ahakoa e whakaatu ana ngā rangahau tōmua mō te whakaora rama whero he āwhina ki te whakapai ake i te moe, ko te pātai me pēhea te puta o tēnei he pātai kua tīmata noa te aro atu a ngā kaipūtaiao.
I whakaputahia e tētahi rōpū kairangahau, i arahina e te kaipūtaiao rangahau a Tākuta Ronnie Yeager, tētahi pepa nui e whakamārama ana i tā rātou ariā pūtaiao mō te whakapai ake a te rongoā rama whero i te moe. E whakawhirinaki ana tēnei ariā ki te homoni melatonin. He mahi nui tā te melatonin ki te whakahaere i te manawataki circadian me te whakatenatena i te moe. Kua whakaatuhia te mārama kikorangi ki te pehi i ngā taumata melatonin, koinei te take matua e akiaki ai te mārama kikorangi i te ara ake.
I whakaratohia e ngā kairangahau ngā māramatanga mō te taunekeneke a te rongoā rama whero ki ngā pūtau, me te whakanui ake i ngā taumata melatonin. I whakamāramahia hoki e rātou ngā tikanga pea e whakamārama ana me pēhea te taunekeneke o ngā roangaru rama whero o te rama e taunekeneke ana ki te melatonin ka taea hoki te whakamārama i ētahi atu painga hauora o te rama whero kāore i tino mārama i mua.
Mena he tika te ariā i tukuna e ēnei kairangahau, mā te whakaoho i te melatonin, ka taea e te rongoā rama whero te whakatenatena i te tīmatanga o te moe, me te āwhina i te moe kia roa ake ina moe koe. Ahakoa me whai rangahau anō hei manatoko i tēnei tauira tuatahi, ko ngā ariā taketake o tēnei rangahau e whakamārama ana me pēhea te whai hua o te rongoā rama whero ki te whakatairanga i te moe.
Ngā Tohutohu Tere hei Whakapai ake i te Moe
Nā, me pēhea te whakakotahi i ēnei mea katoa hei mahi whai hua hei whakapai ake i te moe?
Anei ētahi whakaaro:
1) Tīmatahia te rā mā te haere tonu ki waho i raro i te rā hei 'whakaara anō' i tō karaka circadian. Kua whakaatuhia he pai ake te moe i te wā e whiti ana te rā i te ata.
2) Ki te taea, haere ki waho i raro i te rā i ia wā, i ia wā, i te roanga o te rā. E ai ki te kōrero i roto i tēnei tuhinga mai i Oxford, ko te kounga me te hanganga o te moe e pā ana ki te pānga o te mārama i mua.
3) Kaua e inu kawheine i muri i te poutumarotanga.
4) Whakamātauria te whakamahi i tētahiMERIKANAtūtohuMoenga whakaora rama whero M6Nkia 2-3 ngā wā i te wiki.
5) Whakaitihia te kanapa o te mārama i ngā ahiahi mā te whiriwhiri i ētahi pūangi karaka/karaka/whero.
6) Āta karohia te mārama kikorangi/kakariki i te ahiahi mā te mau i ngā mōhiti ārai kikorangi.
7) Whakamahia ngā kaupapa pēnei i a iris me/ranei f.lux hei whakaiti aunoa i te mārama kikorangi/kakariki mai i ngā mata rorohiko/papa/waea atamai. Whakamahia a driftTV hei tango i te mārama kikorangi mai i te pouaka whakaata.
8) Whakamahia ngā ārai ārai-pōuri hei whakaiti i te 'parahanga mārama' i roto i te rūma moe mai i ngā pūtake o waho.
Mā ēnei tohutohu ngāwari koe e āwhina ki te whakamahi i tō taiao mārama hei mahi tahi ME tō koiora hei whakatairanga i te moe pai ake!