Te Whakapuāwai a te Rangi Whero: Whakarerekētia Tōu Tinana me Tōu Hinengaro

Mōhio ki te Raukura Whero

He whakauru kore-tūtohu te whakauru kura, e whakamahi ana i te kura iti-kiwiroa, e whai wairua ana i runga i ngā tuhituhinga matatika me ngā kaupapa takitahi. Ki te wero atu ki ētahi atu kaupapa whakauru e mahi tonu ana hei tūtohu rānei, hei rongoā rānei, ko te whakauru kura he mea nui ake me teitei rawa atu ngā take whatiwhati, kāore i te nui ngā take pūkoretia, e noho ana hei whiringa pai mō te maha e hiahia ana ki ngā paunga whakariterite. Ko tēnei tūranga e mahi ana i ngā kiwiroa ā-mutunga e whakamahia nei hei whakatipu i ngā mahi ā-pūmotu.

Kei roto i te mōhio biolojikā mō te rākau whero rangitaiao, he whakaruruku i ngā mitokondria kei roto i ngā pūtau. Nā ngā mitokondria te kaiwhakatū o te waea mō ngā pūtau, e whakaaetanga ana ki te whakaputa i te ATP (adenosine triphosphate), he mea nui tēnei mo te waea o ngā pūtau. Ki te whakatipu i te whakaputa i te ATP, ka whakamana te rākau whero i ēnei paunga hauora pērā i te whakaoti pai o te whakatika pūtau, te mahi, te whakaheke i ngā mate hāpai, me te whiuhere ki te whakatika i ngā moumou. Nā tēnei, ka whakamahiia hei whakamahere mō ēnei tikanga, mai i te whakaoranga kiriata ki te whakaiti whenua me ngā mate hāpai. E whakamanahia ana ēnei whakatipu pūtau hei whakamana i te whiwhi kaha me te itinga o te rākau whero rangitaiao.

Nga paonga nui o te rākau whero rangitaiao mō te tinana me te hinengaro

Kei te whakamahina te terapi i te miro whero i ngā pūngao nui ki te hauora o te kiriata, ā, ina whakangungu i ngā kōwhaiwhai, ngā kōwhaiwhai iti, me ngā makara. Ki te kōrero o ngā tuhinga i roto i te Pukapuka Rorohiko me te Dermatology Arohaetanga, he 75% tērā o ngā kaiwhaiaro i kite i ngā paihere kīwaha o te kiriata i muri i te whakamahi i te terapi miro whero, e tohu ana i tana wehi i te whakatutuki i te kiriata rerekē ake. Ka mahi tēnei mōhiohio ki te whakawātea i te whakapono o te kōriki me te whakapai i te wīwī kia te kiriata, e āwhina ana ki te whakaouru me te whakatika i ngā taiaoiti kiriata.

Pātengi atu i ngā paunga i te kiriata, e āta whakaritorito ana te rorohiko whero i te hanga whakaora i ngā kaiwhakaako me te whakatūpato i te mamae. Mō ngā kaihanga hoki me ngā tāngata e mahi ana i ngā mahi tinana, ka taea e te rorohiko whero te whakaiti i te mamae o ngā kaiwhakaako me te whiuhere i te wā whakapūmau. Ko te rangahau e tohu ana he tino nui te pūmau i te wā whakapūmau e taea ana ki te 50%. He pai tēnei mō ngā kaihanga e hiahiatia ana te wā whakapūmau hei whakamahi i ngā tahinga matua. E awhina ana te rongoā i te whakamaharatanga i ngā mamae kaiwhakaako, nā reira ka whakatipu te whakapūmau tinana katoa.

Ākona, he tūtohu anō te āhua o te rongoā i te kura whero ki te tautoko i te hauora hinengaro, mā te iti i ngā tohu mate pū ma te waipiro me te mamae hinengaro. Ki te mea ko te rangahau ka whakarerekē tonu, he raraunga āhua e taea ana te whakatika i te whakahaere nei i ngā whakaputanga nerotransmitter, e hiahia ana ki te waihangatanga o ngā wā mo te wairua. Ahakoa ngā kōrero tuku iho me ngā raraunga iti, e tūtono ana he mōhio ake i te hunga e whakamahi ana i te rongoā kura whero i ngā paihere wairua me ngā itinga i roto i ngā mamae hinengaro. Ki te whakamua te rangahau, ka taea pea e te rongoā kura whero te tautoko i ngā painga hauora hinengaro hei whakangungu i runga i ngā rongoā hauora hinengaro tūturu.

Ngā Painga Tinana o te Rongoā Kura Whero

He whiwhianga nui te whakangungu kura i te tahuri huarere, he take matua tuatahi noa iho mō ētahi momo mate moemoeā. Kua tae atu ngā rautaki ki te whakaatu i ngā uara paihere tahuri huarere e waihanga ana i te whakangungu, whakaatu mai i te mana o te whakangungu kia whakatūria ai ngā mate tahuri huarere ki runga i te kore rawa o ngā whakawaewae rongoā, ko te mīhana anō. Kia whai mana tēnei i a te whakangungu kura hei kupu hiranga mō te whakahaere i ngā tohu nā ngā mate ā-waha me ngā mate tahuri huarere.

Ākona anō, e whakapai ana te whakangungu kura i te whakatika i ngā moumou ki te whakawātea i te pūtautau kōriki, he taonga nui mō te whakaora i te kiri. Hei tā ngā kohinga kōrero kōrero, ka taea te whakatika i ngā moumou e 40% te rahinga, mea kēhea nei mō ngā rongoānga moumou rorohiko ranei. Ko tēnei whakapai herekeke i ngā moumou he tohu nui mō te mana o te whakangungu i ngā tūranga rongoā me ngā tūranga komiti.

Ākona, e whiwhi ana te rākau whero i te hāpai i te mōhiti, he mea nui tēnei mo te whakatatū i te hauora o ngā wae. Ki te whakapai i te kuhu mai o te toto me te whakapai i te hā o te kiriata, ka tautoko te rākau whero i te hauora kāwanatanga o te pū whenua. Nā ngā kiko whakaaro i whiwhi ai ki te hāpai i te kuhu mai o te toto, e āheinga ana tēnei ki te paiheretanga i ngā taonga kai me te tahutahu mate i roto i ngā tītika, ka tukuna tonu ki te paiheretanga i te tinana me te whakahoki. He whanonga kore-tirohanga tēnei, ko te rākau whero ka tuku atu he ara pai ki te whakapai i te hauora o ngā wae mō ētahi momo matemate.

Ngā Painga Hinengaro o te Rākau Whero

Kua kitea e te rākau whero i te iti iho i ngā rereke me te pūtake. Kua kitea i ngā pūrongo, ko ngā kaiwhakamātau e noho ana i runga i ngā rautaki taumata e tino iti ake ana i ngā rauemi cortisol, te huringa e pā ana ki te pūtake. Tēnei e whiwhi ai ki te āhua matau o te rākau whero, ka tuku atu he whakaaetanga mō ēnei e hiahia ana ki ngā ratonga kore-rongoā hei whakahaere i ngā rereke o te ao kē.

Tērā pea, e whai ana te rongoā mōhiti kura i ngā painga hou mo te whakapai i te pai o te haere. Ki te whakaaro, ka taea e ia te whakapai i te mahi a te melatonin, he waiū nui mo te whakariterite i ngā pūnaha haere, ā, ka taea hoki te whakatika i ngā ritenga o te wā o te rangi. I mua atu i ngā raraunga e whaiwhai ana i ngā mate haere, ka kitea ko te whakapapa ki te mōhiti kura ka whai oranga ki te pai o te haere me te wāherekore o te haere, ā, ka tohua tēnei ki tana kanorau hei rongomau mō te whakapai i te haere.

Āhea pea, kei roto i te kanorau o te rongoā mōhiti kura hei whakatika i ngā mate wairua. Nā ngā whakamātau pūtake i tohu ai ko te rongoā mōhiti kura ka taea e ia te whakapai i te wairua o ngā tangata e noho ana i ngā momo mate pērā i te Mate Wairua o ngā Marama (SAD). Nā ēnei whakamātau i kitea ai ko te whakapai i te wairua me te iti i ngā maru o te mate wairua, ka tohu pea tēnei ki te kanorau hei whakangungu mō ngā take wairua.

Me pēhea te whakauru i te Rongoā Mōhiti Kura ki Tōu Ratonga

Te whakauru i te whakahaere tama whero ki roto i to uara e āheinga ana i te wā i waenganui i ngā rīpoata kāinga me ngā whakahaere pūkenga, kei ia rātou ōna pai me ōna hē. E tuku ngā rīpoata kāinga i te mōhiohanga o te whakamahi tonu i te rangi, kaore rawa i te itinga moni i te wā e whai ake nei. Heoi anō, ko te nuinga ka noho iti ake te manaaki i runga i ngā whakahaere pūkenga, e hiahiatia nei he wā whakamahi tuumaro hei kite i ngā putanga rite. Ko ngā whakahaere pūkenga, ahakoa te nui o te moni—e taupokihia ana i waenganui i $25 ki te wāhanga e rua rau atu—ka noho nui rawa atu, ka taea pea te whakawhiti haeretia i ngā painga.

Ki te hīmataki i te kimi mō te tikanga whakahaere tama whero, ka tautoko te rangahau o nāianei i te wehewehe o te wā, e tino mohio ana he 3-5 wā i te wiki hei whai hua pai rawa. Ka tautoko tēnei whakaaro i ngā kōrero ā-waha mai i ngā whakamahi i tae atu ai ki te whakapai i te mahunga kiri me te whakahoki i ngā kākahu tinana i te whakamahi tūpono. Kāore i te hiahia kia whai mōhio ko te whakatutuki tae noa, inā he mea nui te whakangungu a te whakahaere tama whero i te wā.

Ki te whakaū i ngā painga nui o te rongoā mā te miro whero, tērā ki a koe ki te whakauru i ētahi patai pai ki roto i tō ritenga oranga. Tuatahi, tiakina he waihanga kai tika me ngā hua matua hei whakamana i ngā hanganga whakanui i a koe. Tuarua, tiakina koe e mau ana i te wai tika hei āwhina i te tahuri mai i ngā huringa me te whakahou i tō kinaki me ngā pūtau. Whakamutunga, whakapai ngā rā whakanui iho me te mahi ngahau tuatahitia hei whakatipu hoki i te whakangaro maha me te paihere katoa. Ko tēnei take kotahi ka taea e koe te whai i ngā whakariterite pai ki runga i tō hauora me tō manaakitia.

Te Haumaru me ngā Pūtake Hāpai o te Whirinaki Uru Whero

Kaore rawa he mea nui te mohio ki ngā pūtake huinga i te whakaaro i te rongoā mā te miro whero. He mea mōhio ngā pūtake huinga nei ko te iriiri ā-mata whakawāhi iti rānei ko te miro whero iti noa i awhinatia i ngā kōrero hunga mate rānei me ngā wāhanga kliniki. Nō reira, e iti ana ngā huinga nei, ka hokinga i muri i te rā whakanui iho.

Ki te tiakina i te whakamahi tika, he hē ki te whai i ēnei kaweke. Whakaiti i te whakamahi mōhiti whero i te wā e whai ake nei i ngā rongoa tuatahi i te mīhini whakapūmau ki te mōhiti, nōho ana koe i ngā momo kiri tinana e hāngai ana, pērā i te mate kaiwhakaaroaro rānei, me ngā mate kiri tinana o te mōhiti. Ko tēnei hei whakawehe i ngā whakahē e taea ana e te mōhiti i te whakapūmau ki te mōhiti.

Nō te mea, ko te take tōtika rawa he uiui i ngā tohunga hauora i mua i te whakatū i ngā raranga mōhiti whero. Ka taea e ngā tohunga hauora te whakamahere i ngā kaupapa tae noa atu ki ngā hiahia hauora takitahi, tiakina ai i ngā momo mate hauora takitahi me ngā hiahia. Ko tēnei whakahaere e whakaae ana i ngā rōpū hauora e whai ana i te arataki hauora tūhononga mo te pai rawa o ngā hua.

Pūnaha Putaiao e Whakarato i te Mōhiti Whero

Ko ngā raraunga hou ka whakamana i ngā painga o te mōhiti whero, whakaatu i tana kotahi tonu ki ngā whenua hauora. Hei tauira, ko tētahi raraunga i whakaputa i te Paipera o te Ropu Mōhiti me te Tuaropari Wero whakaatu i te mea katoa nui ake i te oranga kiriata me te whangaihere i nga mokemoke i nga matua. Nga tirohanga mata, penei i enei kei roto i te Lasers in Medical Science paetae, e angitia ana etahi mahi pai ki te whakatika haere i te mama me te whakapiki i te huarahi o te mate. E whai take tonu nei nga kawe taonga hei whakamana i te mohiotanga hoki i te whanonga o te rongoa i runga i nga whakarite tinana.

Ki te whakatauhia ki te nuinga o nga rongoa, e kitea ana nga painga taketake o te rongoa maringi whero. Ki te akaaroa i nga rongoa tinana kotahi, e noho ana he iti rawa atu nga pire i te waa, ko te rongoa maringi whero ka noho nona he mea iti rawa atu i te whakawai me te pai tonu te whakaaetanga. Nei ka tae mai ano, ki te whakatauhia ki etahi atu rongoa maringi, ka pai tonu ia ki nga whakarite e hiahia ana ki te whakapai i te huringa o te retini me te whangaihere i nga mokemoke. Kia whai take nei nga painga hei whakahaere pai, hei whakaaetanga tuatahitia, mo nga matua e hiahia ana ki te rongoa kotahi ranei, ko te rongoa tuatahi.

Nā ngā whakatūpato hou i roto i te marae, he tūroro pai ake te ātuitui mō te whakangungu ura. Nā ngā kaiwhakaakona i raro i te rongoā whakaora, e whakamahia ana te hunga nei ki ngā whakahaere moeoneone pūtaiao me te whakaputu i ngā kōpu. Ko ēnei whakanui hou ka whakamana te mōhiohio nui ki te whakawhanake i te whiu o te whakangungu ura wawe i waho i ngā mate kiri tangata ki ngā whakahaere rongoā rawa nui ake, e huri ana i te whenua ki ngā horiponi rongoā whānui. Ki te kawe ake te rangahau, ka taea e te whakangungu ura e noho tikanga tonu ana i roto i te rongoā hou, e whakaeke ana i ngā take hauora nui e rua me ngā whakahaere hou hoki.