Ko ngā pango ma te mata e āwangawanga ana, ā, e āhei ana te tohu i ngā raruraru kei raro, pēnei i te kore o ngā huaora. Ka puta enei pango nā te kore o ngā kai matū, ā, ka pā ki te iwi o ngā tau katoa, tae atu ki ngā tamariki. He mea nui ngā huaora mō te kiri hauora, ko te B12, D, me te E. Ki te kore e whiwhi to tatou tinana i ētahi o ēnei huaora, ka āhei te whakaatu i te tae o te kiri, ka arahi ki ngā tohu ma e kitea ana.

He mea nui te whakatika i te kore o ngā huaora, ehara i te mea mō te ahua anake, engari mō te hauora katoa. He mea nui kia whai huarahi whānui ki te rongoā, ā, tētahi huarahi whai hua ki te mahi i tēnei ko te whakamahi i ngā rongoā kāinga. Ko ēnei otinga taiao te nuinga o te wā he haumaru, ā, he ngāwari ki te tāpiri ki tō mahi o ia rā. Hei tauira, ko te hinu kokonati me te aloe vera he painga kei a rāua e āhei ana te awhina i te whakahoki mai i te tae taiao o te kiri, ā, te whakarato i te kai.

Ka āhei hoki te whakarereke i tō kai ki te awhina i tō tinana ki te tango pai ake i ngā huaora. Mā te ako i ngā take matua, me te whakamātautau i ngā rongoā kāinga mahi, ka taea e te tangata te tango i ngā mahi pai hei whakapai ake i te ahua o tōna kiri. Ko te huarahi ki te kiri hauora ka tīmata mai i te mārama me te mahi i ēnei hiahia kai.

Te Mārama i ngā Kore o ngā Huaora e Hononga ana ki ngā Pango Ma

Ka taea e ngā pango ma i runga i te kiri te tohu i te kore o ngā huaora. Kei a ētahi huaora tētahi mahi nui ki te pupuri i te kiri hauora, ā, ko te kore o ēnei kai matū ka arahi ki ngā huringa e kitea ana, pēnei i ngā tohu ma, i ngā pango rānei. Kei raro nei ētahi huaora matua e hono ana ki ngā pango ma i runga i te kiri:

• Huaora D: He mea nui te D mō te mahi ā-mate me te hauora o ngā wheua; ka taea e te kore o te huaora D te hua i ngā āhuatanga pēnei i te eczema, ka taea te whakaputa i ngā pango maroke, pakaru o te kiri, ka puta ma i etahi wā.

• Huaora B12: Ko te kore o te B12 te nuinga o te wā e hono ana ki ngā āhuatanga o te kiri pēnei i te vitiligo, e whakaputa ana i ngā pango ma ki te kiri nā te kore o te tae.

• Huaora E: Ko tēnei huaora e tautoko ana i te hauora o te kiri, ā, e tiaki ana i ngā pūtau mai i te kino. Ka taea e te kore o te huaora E te whakaputa i ngā pango maroke, pakaru, ka puta ma hoki i ētahi wā.

• Huaora A: E mohiotia ana mō tōna mahi ki te hauora o te kiri me te mahi ā-mate, ka taea e te kore o te huaora A te arahi ki te maroke, te pakaru, me ngā pango ma i runga i te kiri.

Ko te mohio wawe ki ēnei tohu ka āhei te whakautu i ngā kore o ngā huaora i mua i te kino. Ko te kai rite e whai hua ana i ēnei huaora matua, me ngā taapiri tika, ka taea te tautoko i te hauora o te kiri, ā, te āwhina i te aukati i te whanaketanga o ngā pango ma. Ki te mau tonu ngā pango, he mea nui kia ui atu ki tetahi kaimahi hauora mō te whakatau tika me te rongoā.

Ngā rongoā kāinga pai rawa atu mō ngā pango ma

Rongoā	Painga	Me pēhea te whakamahi
Hinuhinu Kokonati	Ka whakamakuku i te kiri, ā, ka whakaiti i te mumura	Whakamahia te hinu kokonati wahine ki ngā pango ma 2-3 wā i te rā
Turmeric me te Hinu Mustard	Ka whakatairanga i te whakaputa melanin, ā, ka whakaiti i te mumura	Whakaranuhia te 1 tīpune o te paura turmeric ki te 2 tīpune o te hinu mustard, ā, whakamahia ki ngā pango ia rā
Rau Neem	He āhuatanga antifungal me te antibacterial	Whakakīia ngā rau neem hou ki te pāhiri, ā, whakamahia; inu hoki te wai neem mō ngā painga o roto
Aloe Vera	Ka whakamakuku i te kiri, ā, ka whakatairanga i te ora	Whakamahia te keke aloe vera hou tika ki ngā pango, ā, waiho kia 20 meneti i mua i te horoi
Vinegar Apple Cider	Ka taurite i te pH o te kiri, ā, ka whawhai ki ngā mate huhu	Whakakīia te vinegar apple cider ki te wai (1:1), ā, whakamahia mā te pōro kotonu rua wā i te rā
Ginger	Ka whakapai ake i te rere o te toto, ā, ka āhei te awhina i te whakaputa melanin	Whakahekehia ngā wahi ginger hou ki ngā pango, inu rānei te wai ginger ia rā
Wai whai Copper	Ka whakatairanga i te whakaputa melanin i te āhua taiao	Tāpirihia te wai ki te oko parahi i te pō, ā, inu i te ata
Pāhiri Whīnau Rāpeti	Ka whakatairanga i te tae	Whakakīia ngā whīnau rāpeti ki te pāhiri me te wika, ā, whakamahia ki ngā pango mō ngā meneti 15 i mua i te horoi
Honey me te Papaya	Ka whakatairanga i te whakamakuku o te kiri me te tae	Whakakīia te papaya, ā, whakaranuhia ki te honi, whakamahia hei kanohi mō ngā meneti 20, ā, horoia
Rau Basil	Ka whakapai ake i te hauora o te kiri me te whakaputa melanin	Pūtea ngā rau basil hou, whakaranuhia ki te wai rāimu, ā, whakamahia ki ngā wāhi e pā ana ia rā

Te aukati i te hokinga mai o ngā pango ma

Kāwai	Ngā mahi pai (Ngā mahi whai hua)	Ngā mea kaua (Ngā mea me karo)
Kai	Kai i te kai rite e whai hua ana i ngā antioxidants, ngā huaora (C, E, D), me ngā kohuke	Karohia ngā kai tukatuka, te huka nui, me ngā taapiri mahi e taea te whakaputa i te mumura
Whakamakuku	Inu i te iti rawa 8-10 kapu wai ia rā kia mau te kiri whakamakuku	Karohia te kore o te wai e puta mai ana i te nui o te caffeine, i te waipiro rānei
Te tiaki i te rā	Whakamahia te sunscreen whānui (SPF 30, neke atu rānei) hei tiaki i ngā hihi UV	Karohia te nui o te rā, i te mea ka taea e te kino UV te whakaiti i ngā pango ma
Te whakahaere i te ahotea	Whakamahia te yoga, te whakaaroaro, i ngā tikanga whakahaumaru rānei hei whakaiti i ngā taumata ahotea	Karohia ngā taiao ahotea nui e taea te whakaputa i te ā-mate
Te mahi tiaki kiri	Whakamahia ngā whakamakuku ngawari, kore kakara, me ngā kai horoi	Karohia ngā matū kino, ngā hauwai, me ngā exfoliants e whakaohooho ana i te kiri
Ngā taapiri	Tangohia ngā taapiri i whakaritea (hei tauira, huaora D, B12, i te waikawa folic rānei)	Karohia te whakaora i a koe mō te whakamahi i ngā taapiri-ā-kaute kaore he tohutohu hauora
Te whai i te rongoā	Ui atu ki tetahi taote kiri, ki tetahi tohunga rānei mō te whakahaere tonu	Karohia te ngaro i ngā hui whai muri, i ngā rongoā i whakaritea rānei
Kakahu	Kakahu i ngā kakahu manawa, ngawari kia kaua e whakaohooho te kiri	Karohia ngā kakahu pīkohu e taea te whakaputa i te riri, ā, te whakaiti i ngā āhuatanga o te kiri
Ngā tikanga ora	Karohia te whakakī, ā, pupuri i te taumaha hauora	Karohia te whakaatu ki ngā matū taiao, ngā paru, i ngā mea whakaohooho rānei
Te tautoko ā-mate	Kai i ngā kai whakatairanga ā-mate pēnei i te karika, te turmeric, me te tii matomato	Karohia ngā tikanga e whakaiti ana i te ā-mate, pēnei i te kore moe, i te nui o te kai para rānei

Whakarāpopoto

Ka taea e ngā pango ma i runga i te kiri te puta mai i te kore o ngā huaora, me ngā huaora pēnei i te D, B12, me te E e mahi nui ana ki te pupuri i te kiri hauora. Ko te kai rite, me ngā rongoā kāinga pēnei i te hinu kokonati, te aloe vera, me te turmeric, ka āhei te awhina i te whakamarie me te whakaora i ēnei pango.

I tua atu, ko te tiaki i te kiri mai i te kino o te rā, te whakamakuku tonu, me te whakamahi i ngā kai whai huaora ka taea te aukati i te hokinga mai. Heoi, me tirotirohia ngā pango mau tonu e tetahi kaimahi hauora mō te whakatau tika me te rongoā.

Ngā patai maha

1. He aha ngā take o ngā pango ma i runga i te kiri?

   Ka taea e ngā pango ma te puta mai i te kore o ngā huaora, ngā mate huhu, i ngā āhuatanga o te kiri pēnei i te vitiligo.

2. Me pēhea e taea ai e au te rongoā i ngā pango ma i te kāinga?

   Ko ngā rongoā kāinga pēnei i te hinu kokonati, te aloe vera, me te turmeric ka āhei te awhina i te whakamarie me te whakaora i ngā pango ma.

3. Ka taea te aukati i ngā pango ma?

   Ko te aukati i ngā pango ma e whai wāhi ana ki te pupuri i te kai rite, te whakamakuku tonu, me te tiaki i te kiri mai i te kino o te rā.