Ngā mea e ruarongoā rama wheromete rāwhakarato i te pūngao mārama hei painga mō tō tinana — engari he rerekē. Ahakoa he whānui te whānuitanga o ngā roangaru e tukuna ana e te hihi o te rā,Ko te rongoā rama whero e arotahi ana ki te whānuitanga rongoā tino nui, e whakaputa ana i ngā hua kua whakaritea, me te kore e pā kino ki ngā hihi UV.
Me tūhura tātou me pēhea tā rātou whakataurite i runga i tengā hua o te pūtaiao, te haumaru, me te hauora kiri.
1. Whānuitanga Mārama: Whānuitanga Whānuitanga
Te mārama o te rākei roto te whānuitanga katoa o te māramatanga — tae atu kite hihi ultraviolet (UV), te mārama e kitea ana, me te hihi infrared.
Ahakoa he mea nui te hihi o te rā mōte whakaputanga huaora D, ka taea hoki e ngā hihi UV te whakaputate werawera o te rā, te koroheketanga wawe, me te mate pukupuku kirime te nui rawa o te whakaaturanga.
Te rongoā rama whero (RLT)i tētahi atu taha, ka whakamahiahe whānuitanga whaiti, rongoā o te whero (620–700 nm)metata-whero (700–1100 nm)ngā roangaru. E mōhiotia ana ēnei roangaru kiwhakaoho i te pūngao pūtau (te hanga ATP), whakanui i te collagen, mewhakatairanga i te whakaora— katoakāore he hihi UV.
RLT = tika, haumaru, whakahaeretia
Te hihi o te rā = te taiao engari he ranunga (ngā hihi pai + ngā hihi kino)
2. Ngā Painga Hauora me te Kiri
Ka taea e te hihi o te rā me te rama whero te whakapai ake i te wairua me te kaha, engari he rerekē ngā pānga:
| Painga | Te Whakaora Rama Whero | Te mārama o te rā |
|---|---|---|
| Te Hanga Huaora D | ❌ Kāore | ✅ Āe |
| Te Whakaoho i te Korakena | ✅ Āe | ⚠️ Iti rawa |
| Te Whakaora Kiri | ✅ Tino pai | ⚠️ Tērā pea ka whakaroa te hihi UV i te whakatikatika |
| Whakarei i te Hinengaro (Serotonin) | ✅ Āe | ✅ Āe |
| Te Mōrearea o te Whakamārama UV | ❌ Kāore | ⚠️ Āe |
| Pānga Ārai-Mumura | ✅ Kaha | ⚠️ Whakaranu |
Ko te rongoā rama whero e arotahi ana kite whakaora me te whakahou, i te mea e whakarato ana te hihi o te rāngā painga koiora whānui— engari he nui ake te mōrearea mēnā kāore he parenga.
3. Haumaru me te Whakahaere
Ki te pā mai te rā, kāore e taea te whakahaere i te momo, te kaha rānei o ngā hihi e pā mai ana ki tō kiri. Mā te roa o te pānga o te rā ka arahi pea ēnei ki:
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Te werawera me te tae kanapa
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Ngā kita o mua
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Te pikinga ake o te mōrearea mate pukupuku kiri
Ngā taputapu whakaora rama whero (pēnei i ngā mea i whakawhanakehia eMERIKANA) tukungā roangaru motuhake, haumaru, me te inee uru hohonu ana ki roto i ngā kikokahore he wera, he kino UV rānei. Ko te tikanga ka whiwhi koengā painga rongoā pumaui te tau katoa — tae noa ki roto i te whare.
4. Ko tēhea te mea me whiriwhiri e koe?
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Ki te hiahia koehuaora D— he pai te whai i te rā mā te torutoru meneti i ia rā.
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Ki te hiahia koete whakaora kiri, te whakamamae mamae, te tere ake rānei te ora, rongoā rama wherokoinei te kōwhiringa pai ake, haumaru ake hoki.
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Mō ngā hua pai rawa atu, he tokomaha e whakamahi anae rua: te wā poto e whiti ana ki te rā maori + ngā wā whakaora rama whero auau.
Te Take Matua
Ko te hihi o te rā te kaiwhakaora whānui o te taiao, engari kei roto anō hoki ngā mōrearea UV.
Ka wehea e te rongoā rama whero ngā wāhanga pai rawa atu o te rā— ngā roangaru whero me ngā roangaru tata-infrared e whakahou ana — e tuku anangā painga hauora me te ataahua haumaru, whai kikome te kore e pā kino ki te hihi UV.