He māmā noa te whakamahi i tētahi moenga whakaora rama whero, engari he ture me ētahi tohutohu hei whakarite kia whiwhi koe i ngā hua pai rawa atu me te noho haumaru hoki. Anei me pēhea te whakamahi:
1. Te Whakarite i mua i te Maimoatanga
Horoia tō kiri: Kia tino kore he mea i runga i tō kiri e arai i te mārama, pērā i ngā hinu kiri, te meikitanga, ngā hinu rānei.
Mauria ngā karu ārai: Kāore te rama whero e kino ki ngā kanohi, engari ka tukuna pea e ētahi taputapu he rama kanapa e kore ai e pai te noho, e whakararuraru rānei. Ka tiakina ō kanohi e ētahi moenga, ka taea rānei e koe te mau i ō ake karu ārai (hei tauira, he karu ārai).
Whakatakotoria te pāmahana: Ki te mea kei te whakamahi koe i tētahi moenga tinana katoa, kia tino pai te pāmahana. Ki ētahi he kaha te wera o ngā rama i muri i ngā wā roa.
2. Takoto marie ki runga i te moenga. Ko te nuinga o ngā moenga whakaora rama whero he mea hanga kia takoto ai koe i te mea kei runga ake, kei te taha rānei o koe ngā rama.
Whakaaturia ngā wāhi e hiahia ana koe ki te rongoā. Mena kei te whakamahi koe i te moenga hei oranga kiri whānui, hei ārai rānei i te koroheketanga, kia tino kitea tō tinana katoa e te māramatanga. Mō ngā maimoatanga motuhake (pēnei i te hakihaki, te mamae hononga rānei), arotahi ki ngā wāhi e hiahia ana kia rongoātia.
Te Tūnga: Mā ētahi moenga ka taea e koe te whakarite i te koki o ngā panera. Ki te whakamahi koe i tētahi moenga tinana katoa, takoto papatahi, ā, kia taurite te taupoki o te mārama ki tō tinana.
3. Whakatakotoria te Taima
Kia pēhea te roa o te whakamahinga? Ko te roa o te wā whakaora rama whero noa mai i te 10 ki te 20 meneti. Ka taea e koe te whakarerekē i te wā i runga i te momo whakaora e hiahia ana koe. Whāia ngā aratohu a te kaihanga mō te roa pai rawa atu o te wā.
Te auau o te whakamahinga: Mō ngā painga whānui o te kiri, he mea noa kia 3–5 ngā wā i te wiki. Ki te hiahia koe ki te whakamahi hei rongoā i tētahi raruraru motuhake pēnei i te mamae, te mumura rānei, ka taea e koe te whakamahi pinepine ake i te tuatahi (hei tauira, i ia rā) kātahi ka iti ake te whakamahinga i roto i te wā.
4. Whakangāwari, ā, tukua te rongoā kia mahi
Noho Tūpato: Ko te rongoā rama whero he whakauru i te rama ki tō kiri, nō reira he mea nui kia noho tūpato koe. Mā tēnei ka āwhina i te rama kia uru hohonu ki roto i ō kiko.
Kaua e whakamahi i te kaha rawa: Kaua e neke atu i te wā e taunakitia ana. Ahakoa he haumaru te rongoā rama whero, kāore i te tūtohutia kia roa atu i te wā e taunakitia ana.
5. Tiaki i muri i te mahi: Whakamakuku: Ka taea e te rongoā rama whero te whakaoho i te mahi a ngā pūtau, nō reira ka taea e te inu wai i muri i te wā mahi te āwhina i te tinana ki te tukatuka i ngā pānga.
Tiaki kiri: Ki te hiahia koe ki te whakapai ake i tō kiri, whakaarohia te whakamahi i tētahi hinu whakamākū i muri i te wā horoi hei pupuri i te makuku o tō kiri.
6. He mea nui kia rite tonu. Whai i tētahi tikanga: Mō ngā hua pai rawa atu, kia rite tonu. Ka āta mahi te rongoā rama whero, nō reira mā te piri ki tētahi kaupapa auau ka puta ngā hua pai rawa atu.
Ngā Aratohu Whānui:
Tīmata Āta: Mena he hou koe ki te rongoā rama whero, tīmata ki ngā wā poto ake (tata ki te 5–10 meneti) ka whakanuia mārire te roa i te mea ka taunga tō tinana.
Te Mokowā i waenga i ngā Wāhanga: Ko te mea pai, me hoatu he wā 24 ki tō tinana i waenga i ngā wāhanga kia taea ai e ō pūtau te whakatika me te whakaora anō.
Ngā tohutohu haumaru:
Āraia ngā Moenga Whakatā: Ahakoa he maha ngā moenga whakatā e tuku ana i te rongoā rama whero, kaua e whakamahi i te moenga whakatā UV mēnā ko tāu whāinga he whai hua mai i te rongoā rama whero. Ka taea e te rama UV te kino i tō kiri, ā, kāore te rongoā rama whero e mahi tahi me te rama UV.
Mena he mate kiri motuhake tōu, he āwangawanga hauora, kei te hapu rānei koe, he mea pai tonu kia kōrero koe ki tētahi tohunga hauora i mua i te tīmatanga o te rongoā rama whero.
Ki te mahi koe i tēnei, ka taea e koe te whakamahi i te moenga whakaora rama whero me te haumaru, me te whai hua hoki, hei āwhina i a koe ki te whakatutuki i ō whāinga kiri, hauora me te oranga tinana!