E whakaatu ana te Whakaora Rama Whero (RLT) i ētahi pūmanawa me ētahi wawata mō te maimoatanga o te pouri.
Koinei te tātaritanga taipitopito o te Whakaora Rama Whero i roto i te maimoatanga o te pouri:
I. Ngā Mātāpono Taketake o te Whakaora Rama Whero
Ko te Whakaora Marama Whero he tikanga maimoatanga e whakamahi ana i ngā taumata iti o te rama whero, ko tōna roangaru i waenga i te 630nm me te 700nm. Ka mahi tēnei rongoā i roto i te huarahi kore-whakaeke mā te whiti i te rama ki roto i te tinana hei whakahohe i ngā mitochondria i roto i ngā pūtau, ka whakatairanga i te whakaputanga pūngao pūtau (ATP) me ētahi atu pānga koiora.
II. Te Whakamahinga o te Whakaora Rama Whero hei rongoā mō te pouri
1, Te whakapai ake i te mahi mitochondrial: he mea nui te ngoikore o te mitochondrial i roto i te pathogenesis o te pouri. Ka taea e te hihi whero te whakahohe i ngā mitochondria, te whakanui ake i tā rātou mahi catalase, me te whakatairanga i te pākia o te huka me te whakaputa ATP, ā, ka whakapai ake i te mahi a te pūtau, inā koa te mahi a ngā pūtau io.
2, Pānga ārai-mumura: He hononga tata te whanaketanga o te pouri ki te urupare mumura. Ka taea e te hihi whero te whakanui ake i ngā āhuatanga ārai-mumura hei karo i ngā urupare neuroinflammatory, ā, ka whakaiti i ngā tohu pouri.
3、Te whakarerekētanga o ngā neurotransmitters: Ko te whakahekenga o te mahi a ngā neurotransmitters monoaminergic (hei tauira, te dopamine me te 5-hydroxytryptamine) e kiia ana ko tētahi o ngā tikanga mate nui o te pouri. Kua pūrongohia te whakarei ake o te rongoā rama whero i te tuku dopaminergic ki ngā rohe roro, ā, nā reira ka whakapai ake i ngā tohu pouri.
4, Te whakahaere i ngā manawataki koiora: He maha ngā wā ka pāngia ngā tūroro pouri e ngā mate manawataki koiora, inā koa te pouri ā-wā. Ka aukati te mārama whero i te whakaputanga o te melatonin me te whakahaere i ngā manawataki circadian, ā, ka pai ake te moe me te wairua.
He aha te pouri? Ngā tohu me te maimoatanga
E ai ki te American Psychiatric Association, ko te pouri, e mōhiotia ana ko te mate pouri nui, ko te MDD rānei, "he mate hauora noa, he mate kino hoki e pā ana ki ō kare ā-roto, ki ō whakaaro me ō mahi". Ahakoa he tokomaha e hono ana i te mate ki te pouri, he maha atu anō ngā tohu ka pā kino ki te oranga me te oranga o te tangata. Ko ētahi o ēnei ko:
*Te kore hihiri, te ngaro rānei o te hiahia ki ngā mahi i pai ai ki a koe i mua
*Ngā raruraru moe (te kore moe, te nui rawa rānei o te moe)
*Te riri nui, te pūngao rānei
*Te korenga o te kaha, te ngenge nui rānei
*Te kore hiahia kai, te nui rānei o te kai e kainga ana
*Manukanuka, koretake rānei
*Ngā kare ā-roto o te koretake
*Te uaua ki te whakaaro, ki te arotahi rānei
*Ngā whakaaro mō te mate, mō te whakamomori rānei
*Ngā tohu ā-tinana kāore i te mārama (te mamae o ngā uaua me ngā hononga, te ānini rānei)
Ka rerekē te maha me te kaha o ngā tohu i ia tangata, i ia tangata. Ko te maimoatanga noa mō te pouri ko te rongoā (he rau ngā rongoā e whakamahia ana hei rongoā i te mate, ā, he nui te whakamātautau me te hapa hei kimi i tētahi e pai ana mō te tangata), te whakaora hinengaro-whanonga, te whakaora hinengaro-kaha rānei, hei tauira), te whakakotahitanga rānei o ngā mea e rua.
Tērā pea kei te titiro koe ki te rārangi i runga ake nei, me te whakaaro, "He rite tēnei ki ahau". Tērā pea kua kitea he mate kei a koe, ā, kei te rapu koe i tētahi huarahi whai hua hei tāpiri atu ki tō maimoatanga o nāianei. Ahakoa tō āhuatanga, he mea nui kia tīmata koe i tēnei haerenga me tō tākuta, nā te mea ka pā mai he hua kino ki te tātaritanga whaiaro me te maimoatanga kore tirotiro.
III. Ngā Rangahau Hauora me ngā Taunakitanga
I ngā tau tata nei, kua piki haere te maha o ngā rangahau haumanu kua tautoko i te whakamahinga o te Whakaora Rama Whero hei rongoā i te pouri. Hei tauira, i kitea e tētahi rōpū rangahau mai i te Whare Wānanga o te Tāone o Hong Kong ka taea e te hihi o te rama whero te whakahohe i ngā mitochondria me te whakatairanga i te hanganga pūtau, he mea e whai hua ana ki te whakatikatika me te whakaora i ngā kiko kua pakaru, kātahi ka whakaoho i ngā kiko io kia tutuki ai ngā kaupapa rongoā. Hei tāpiri, i whakaatuhia hoki e tētahi rangahau i whakahaerehia e tētahi rōpū mai i te Whare Wānanga Hauora o Wenzhou me te Zhejiang Key Laboratory of Neurology Research ka taea e te hihi o te rama whero te whakapai ake i te whanonga pouri i roto i ngā kiore.
IV. He aha i whakamahia ai te rongoā rama whero?
Ina kore tātou e whiwhi i te māramatanga taiao e ranea ana, ka pā ki ngā pūtau katoa me ngā tukanga katoa i roto i tō tātou tinana. I hangaia te tangata kia whakamahi i te rā mō te hauora pai. He mea nui te māramatanga hauora mō te mahi a ia pūtau, ā, ki te kore te māramatanga ka arahi pea ki ngā mate pūmau me ngā mate pāwera.
Kua mōhiotia ko te kore o te rā ka puta te manukanuka me te pouri nā te mea kāore i te nui te hihi o te rā ka pau te serotonin me te dopamine o te roro, ā, ko aua taumata iti ka arahi pea ki ngā āhuatanga ngoikore o te wairua. Ko te noho ki roto i te whare mō ngā wā roa ka pā ki te oranga hinengaro. Haunga te pouri haumanu me te manukanuka, ko ngā taumata iti o te Serotonin e hono ana hoki ki ngā mate pouri pērā i te mate kare ā-wā (SAD), he momo mate kare ā-roto e pāngia ana e te huringa o ngā hāora o te awatea.
Ka taea e te rongoā rama whero te:
- Whakanuia ngā taumata pūngao puhoi
- Tautokohia he wairua taurite
- Whakapai ake i te māramatanga hinengaro me te whakapono ki a koe anō
- Whakapai ake i te pai whānui, me te marino, me te whakaiti i te manukanuka
- Whakaitihia te pouri o te wā (SAD)
Ahakoa he pai ēnei painga o ngā taputapu whakaora rama whero, kaua rawa e whakakapi i te mahi tahi me tētahi tohunga hauora hinengaro, me ētahi atu maimoatanga rānei mō te manukanuka, te pouri, me ērā atu mea pera.
Hei whakamutunga, ko te Red Light Therapy, hei tikanga maimoatanga hou kāore e pokanoa, e whakaatu ana i ētahi pūmanawa me ngā kupu whakaari mō te maimoatanga o te pouri. I te hohonu haere o te rangahau me te whanaketanga tonu o te hangarau, e whakaponohia ana ka puta he hua ki ngā tūroro pouri a muri ake nei.