I tēnei ao tere me te ahotea o ēnei rā, he rite tonu te moe pai ki tētahi moemoeā e kore e taea. Mā te ahotea me te manukanuka kāore i whakatauhia ka taea e tātou te noho pōrearea, ka waiho tātou kia ngenge me te hiamoe i te aonga ake. He waimarie, kei reira ngā tāpiringa e wātea ana hei āwhina i te whakaiti i te ahotea me te whakatairanga i te moe pai ake.
I tēnei ao tere, taumaha hoki o ēnei rā, kua noho te ahotea me te manukanuka hei āhuatanga noa o ō tātou oranga. Ko tētahi wāhanga e tino pāngia ana e ēnei āhua kare ā-roto ko tō tātou moe. He tokomaha o tātou kua pāngia e te pō hurihuri, kāore e taea te moe pai i te pō nā te ahotea me te manukanuka.
Ka puta te ahotea me te manukanuka i ngā tauhohenga tinana me ngā tauhohenga hinengaro e whakararuraru ana i ā tātou tauira moe. Ina ahotea tātou, ka tukuna e ō tātou tinana te cortisol, he homoni e whakarite ana i a tātou mō te tauhohenga "whawhai, rere rānei". Ka uaua te moe me te noho moe tonu i te pō nā te nui haere o te cortisol. Hei tāpiri, he maha ngā wā ka ara ake te manukanuka i te rangirua me te whakaaro kaha rawa, ka uaua ai te whakangā me te moe marino.
Ka pāngia hoki te kounga o te moe ina pāngia te ahotea me te manukanuka. E whakaatu ana ngā rangahau ko te hunga he nui ake te ahotea me te manukanuka, he maha ake ā rātou moe pakarukaru, ā, he iti ake te whakaora. Ko te tikanga o tēnei, ahakoa ka taea e rātou te moe, he maha tonu te wā ka haukotia tā rātou moe, ā, ka hua ake te ngenge me te hiamoe i te aonga ake.
Hei tāpiritanga, ka taea e te ahotea me te manukanuka te whakanui ake i ngā mate moe o nāianei. Ka taea e ēnei āhua kare ā-roto te whakanui ake i ngā tohu pēnei i te kore moe, te moe kore moe, me te mate waewae kore okiokinga. Hei tauira, ko te tangata whai mate manukanuka ka pāngia e te pikinga o te taumahatanga o te uaua, ka uaua ki te kimi i tētahi tūranga whakamarie, ā, ka arahi ki te tīmatanga o ngā tohu o te mate waewae kore okiokinga. Ko te moe kore moe, e tohuhia ana e ngā okiokinga manawa i te wā moe, ka taea hoki te whakanui ake e te ahotea, ka roa ake, ka maha ake hoki ngā aukatinga o te manawa.
Ehara i te mea ko te pō moe noa iho te pānga o te ahotea me te manukanuka. Ka pā kino te kore moe roa ki te hauora tinana me te hauora hinengaro. Kua honoa te kore moe ki te pikinga ake o te mōrearea ki ngā mate pēnei i te momona, te mate huka, te mate ngakau, tae atu ki ētahi momo mate pukupuku. Ka arahi hoki ki te ngoikore o te mahi hinengaro, te ngoikore o te mahara me te ngoikore o te pūnaha ārai mate, ka ngawari ake ai tātou ki te pāngia e te mate.
I roto i tō tātou ao hou e tere haere ana, kua noho noa te ahotea me te raru o ngā raruraru moe. Mā te whakataurite i te mahi, ngā whanaungatanga, me ngā kawenga maha ka pā kino ki tō tātou hauora tinana me te hinengaro.
I roto i ētahi atu mea, he urupare ā-taiao, ā-mea nui hoki te ahotea ki ngā āhuatanga uaua, engari ina roa, ka pā kino ki te hauora tinana me te hinengaro. Ka taea e te ahotea roa te arahi ki te ngenge, te manukanuka, te ngoikore o te mahi ārai mate, me te mate kino atu anō hoki. Ahakoa he mea nui ngā huringa āhua noho me ngā tikanga whakahaere ahotea, i ētahi wā me whai tautoko tāpiri.
Ahakoa kāore he huarahi hei whakakore tika i te ahotea i roto i tō koiora, kei reira ētahi matūkai, ētahi tāpiringa rānei hei āwhina i a koe ki te whakamamae i te ahotea. Ka taea e ēnei matūkai me ngā tāpiringa te āwhina i te whakamamae i te ahotea mā te noho marino me te noho wātea, te whakarei ake i tō wairua me te arotahi, te whakanui ake rānei i te whakaputanga o ngā homoni harikoa. Ehara i te mea ka āwhina noa i a koe ki te noho wātea me te noho marino, engari ka taea hoki e rātou te whakatairanga i te moe hauora, e tautoko ana i te hauora tinana me te hinengaro whānui.
1. Konupūmā
He kohuke nui te konupūmā. He mahi nui tāna i roto i ngā mahi maha a te tinana, tae atu ki te whakahaere moe me te whakahaere ahotea. He mea whakangāwari taiao tēnei kohuke, e āwhina ana i ngā uaua kia whakangāwari me te whakamarie i te pūnaha io. Ka taea e ōna pānga whakamarie te āwhina i te tangata kia marino te hinengaro i mua i te moe, te whakaiti i te manukanuka me te whakatairanga i te kounga moe pai ake.
E whakaatu ana ngā rangahau he konuporatāpiringaka āwhina i te whakamamae i ngā tohu o te ahotea, te manukanuka, me te kore moe. Mā te tango i ngā tāpiringa konupora, ka taea e koe te whakarei ake i te whakangā me te whakatairanga i te moe pai ake. Ko ngā puna kai o te konupora ko ngā huawhenua rau matomato, ngā nati, ngā purapura me ngā witi katoa. Heoi, kia pai ai te taumata o tēnei kohuke nui, me tāpiri pea he tāpiringa.
He mea tika kia whakahuatia ko te konupūmā taurine he huinga o ngā kohuke nui o te konupūmā me te taurine. Tērā pea ka āwhina te konupūmā taurine ki te whakaiti i te ahotea me te whakatairanga i te whakangā, nā te mea he āhuatanga whakamarie te konupūmā me te taurine. Tērā pea ka āwhina i te whawhai ki te manukanuka, te whakapai ake i te kounga o te moe, me te whakamamae i ngā tohu o te pouri.
2. Salidroside
He matū taiao te Salidroside e kitea ana i roto i te otaota adaptogenic Rhodiola rosea, ā, e mōhiotia ana mō ōna āhuatanga whakaiti ahotea. Kua roa te whakamahinga o tēnei adaptogen kaha i roto i te rongoā tuku iho hei whakanui ake i te ātete ki ngā ahotea tinana me te hinengaro. E whakaatu ana ngā rangahau ka āwhina te salidroside ki te whakahaere i ngā taumata cortisol (he homoni e pā ana ki te ahotea), ā, ka whakatairanga i ngā kare ā-roto o te marino me te oranga. Mā te whakauru i te salidroside ki roto i tō mahinga o ia rā, ka pai ake pea tō arotahi, te whakaiti i te ngenge, me te whakapai ake i te mahi hinengaro.
3. Ngā huaora B
Ko ngā huaora B, e mōhiotia whānuitia ana ko ngā "huaora whakaiti ahotea," he mea nui hei pupuri i te pūnaha io hauora. He mahi nui tā rātou ki te huri i te kai hei pūngao, ki te whakaputa i ngā neurotransmitters, me te whakahaere i te wairua. Kua honoa ngā huaora B, inā koa ko te B6, B9 (folate), me te B12, ki te whakaiti i te ahotea me te whakamamae i te manukanuka. Ka tautoko ēnei huaora i te whakaputanga o te serotonin, he neurotransmitter e kawenga ana mō te whakatairanga i ngā kare ā-roto o te harikoa me te oranga. Mā te whakarite kia nui ngā taumata o ngā huaora B, ka taea e tātou te whakarei ake i te kaha o tō tātou tinana ki te aro atu ki te ahotea me te pupuri i te āhua hinengaro taurite.
4. L-Theanine
Ko te L-theanine, e kitea nuitia ana i roto i te tī matomato, he waikawa amino he nui ōna āhuatanga whakaiti ahotea. Ka whakanui ake i te hanga o te dopamine me te serotonin, arā, ngā neurotransmitters e āwhina ana ki te whakahaere i te wairua me te whakaoho i te whakangā. Ka pā hoki te L-Theanine ki ngā ngaru roro alpha, e pā ana ki te āhua hinengaro marino me te arotahi. Mā te whakatairanga i te whakangā me te kore e hiahiatia he whakangā, ka taea e te L-theanine te whakapai ake i te kounga o te moe me te whakaiti i te ahotea me te manukanuka i te awatea.
5. Meratonīni
Ko te melatonin he homoni e hangaia ana e te tinana, he mea nui hei whakahaere i te huringa moe me te ara. Mā te tāpiri melatonin ka taea te whakatairanga i te whakangā, ā, he tino pai mō te hunga e pāngia ana e te kore moe, e te jet lag rānei.
He maha ngā rangahau kua whakaatu ka taea e te tāpiringa melatonin te whakapai ake i te kounga o te moe, te whakaiti i te wā e moe ai, me te whakamamae i ngā mate moe. Heoi anō, me kōrero te tangata ki tētahi tohunga hauora hei ārahi i a ia mō te horopeta tika me te roa o te whakamahinga.
P: Me pēhea te āwhina a te konupora ki te whakaiti i te ahotea me te moe?
A: He kohuke te konupūmā e whakahaere ana i ngā neurotransmitters e pā ana ki te ahotea me te moe. Ka taea e ia te āwhina i te whakangāwari i ngā uaua me te whakaiti i te manukanuka, kia māmā ake ai te whakangāwari me te moe.
Q: He pānga taha pea kei te tango i ngā tāpiringa konupora?
A: He haumaru te nuinga o ngā tāpiringa konupora ina tangohia i roto i te horopeta kua tohua. Heoi, ko ngā horopeta teitei ake ka pāngia e ngā raruraru puku pēnei i te mate korere. He mea pai kia whai i te horopeta kua tohua, ā, me toro atu ki tētahi tohunga hauora mēnā e tika ana.
Whakakape: He kōrero whānui noa iho tēnei tuhinga, kaua e whakamāramatia he tohutohu hauora. Ko ētahi o ngā kōrero o te pou rangitaki i ahu mai i te Ipurangi, ehara i te mea ngaio. Ko tā tēnei paetukutuku anake he whakarōpū, he whakatakotoranga me te whakatika i ngā tuhinga. Ko te kaupapa o te kawe atu i ētahi atu kōrero, ehara i te mea e whakaae ana koe ki ōna tirohanga, e whakaū ana rānei i te pono o ōna ihirangi. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te hanga rānei i ngā huringa ki tō tikanga tiaki hauora.
Wā tuku: Whiringa-ā-rangi-06-2023
