Ka taea e te rongoā rama whero te āwhina i a koe ki te moe. E whakaarohia ana ka āwhina te rama whero (i waenga i te 620 me te 750 nanometer) i a koe ki te moe me te whakangā mā te whakanui ake i te hanga melatonin, te whakaiti i te mumura, me te āwhina ki te whakahaere i tō karaka tinana. Anei ētahi o ngā take he kōwhiringa pai pea tēnei:
Ko ngā painga o te rongoā rama whero i mua i te moe ko: Kāore te rama whero me te rama tata-whero e whakararuraru i te hanga melatonin pērā i te rama kikorangi. Tērā pea ka āwhina i tō tinana ki te whakaputa i te melatonin, ka pai ake ai te kounga o tō moe.
Whakangāwari: Ka taea e te rama whero te āwhina i a koe ki te whakangāwari i muri i te rā pukumahi.
Ka taea hoki e ia te āwhina i tō karaka tinana kia ōrite. Mā te pānga o te mārama whero i te ahiahi ka taea e tō tinana te kī kua tae ki te wā hei whakarite mō te moe, ka taea hoki e tēnei te āwhina i tō karaka tinana kia ōrite.
Te whakaiti i te mumura: Ka taea e te rongoā rama whero te whakaiti i te mumura me te whakatairanga i te whakatikatika kiko, ka māmā ake ai te okioki me te moe mena ka pāngia koe e te mamae tinana.
Anei ētahi tohutohu mō te whakamahi i te rama whero hei whakaora i te pō:
Kia pēhea te roa e whakamahia ai? Whakamahia te rongoā mō te 10–20 meneti pea, i runga i te kaha o te taputapu me te āhua o tō manawanui.
Tawhiti: Kia mau ki te tawhiti e taunakitia ana mai i tō pūrere rama (6–18 inihi te nuinga o te wā) kia pai ai te whakaaturanga me te kore e wera rawa, e mamae rānei.
Te Wā: Whakamahia 1–2 hāora i mua i tō haerenga ki te moe hei āwhina i a koe kia marino, kia kore ai koe e tino harikoa.
Taiao: Whakawetohia ngā rama kanapa i te wā o tō akoranga hei waihanga i tētahi āhuarangi whakangā.
Ngā Mea hei Tirotiro Kounga o te Pūrere: Kia tino mohio kei te whakamahi koe i tētahi pūrere kua arotakehia pai, kua whakaaetia e te FDA, kia mau ai te haumaru me te whai huatanga.
Te auau: He pai ake te whakamahi i ngā wā katoa.
Mena kāore koe i te tino mōhio, he āwangawanga hauora rānei tōu, he mea pai kia kōrero koe ki tētahi tohunga hauora i mua i te tīmatanga o te rongoā rama whero.
Moenga Whakaora Rama Whero Merican M6N: He hoahoa piko te taha o runga o te moenga (he āhua e whai ana i ngā āhua o te tinana) kia pai ake ai te noho. Kua hangaia te kāpata o raro kia takoto papatahi, kia pai ake ai te wheako. He tauira papai, arumoni, kaha-nui, whai hua-nui e whakarato ana i te wāhi nui ake me te whānuitanga hihi nui ake, ōrite ake.
Ki te hiahia koe ki te mōhio atu, tēnā koawhakapā mai!