He aha te Mate Pouri Wa-te-Tau? Tohutohu, Take, me te Maimoatanga

Ko te Mate Pouri Wa-te-Tau (SAD) tētahi momo pouri e puta ana, e ngaro ana hoki me te huri o ngā wā. Ko te nuinga o te hunga e pangia ana e te SAD e pā ana ngā tohu i te ngahuru me te takurua ina poto haere ngā hāora o te rā, ahakoa ko ētahi ka rongo i te pōturi i ngā marama o te puna me te raumati.

Whakaarohia te SAD hei huarahi o tō tinana ki te whakautu ki te iti o te rā e kitea ana. Pēnei i ngā tipu e hiahia ana ki te rā hei tipu, ko tō roro e whakawhirinaki ana ki te mārama taiao hei whakahaere i ngā matū e whakahaere ana i te ngakau. Ina he iti rawa te rā, ka taea e ia te whakaoho i ngā wāhanga pouri e ara ake ana i te taiao me te huri o ngā wā.

He aha ngā tohu o te Mate Pouri Wa-te-Tau?

Ko ngā tohu o te SAD te rite tonu ki ngā tohu o te pouri nui, engari e whai ana i tētahi tauira wa-te-tau e whai kiko ana. Ka kite pea koe i ēnei huringa e ngāwari ana te haere mai i te wā e wero ana e whakatata mai ana, katahi ka pai ake i te mutunga.

Ko ngā tohu tino noa i te ngahuru me te takurua SAD ko:

• Te pouri tonu, te rongo rānei he 'iti' te ngākau i te nuinga o ngā rā
• Te ngaro o te hiahia ki ngā mahi e ahuareka ana koe
• Te iti o te kaha me te ngenge, ahakoa i muri i te moe pai
• Te uaua ki te aro atu, ki te whakatau rānei
• Ngā huringa i te hiahia kai, ina koa te hiahia ki ngā kaakahu
• Te piki o te taumaha mai i te nui o te kai
• Te moe nui atu i te noa, engari kei te ngenge tonu
• Te rongo he poro, he awangawanga rānei
• Te wehe atu i te iwi, te 'moe takoto' rānei
• Ngā whakaaro o te kore o te tumanako, te kore o te uara rānei

Ko ēnei tohu e hanga ana i tētahi huringa ka rongo koe i te wehe atu me te kore hononga. Ko te rongo pai ko te mohiotanga ki tēnei tauira e āwhina ana i a koe ki te mārama ko te mea e pā ana koe he ingoa me ngā maimoatanga whai hua.

Ko te pouri o te puna me te raumati, ahakoa kaore i te tino kitea, he rerekē te whakaatu. Ka pā pea koe ki te kore moe, te heke o te hiahia kai, te ngaro o te taumaha, te awangawanga, me ngā wāhanga o te ngangau, te riri rānei. Ka kite etahi i te piki o te mahi whakahirahira i roto i ēnei marama.

He aha ngā momo o te Mate Pouri Wa-Motuhake?

E rua ngā momo matua o te mate pouri wa-motuhake, e hono ana ki ngā wa o te tau me ngā tauira mārama rerekē. Ko te mōhiotanga ki te momo e pā ana ki a koe ka āwhina i te whakahaere i te huarahi whakaora tino pai.

Ko te mate pouri o te takurua te momo tino noa, e pā ana ki te 5% o ngā pakeke i Amerika. Ka tīmata pea i te mutunga o te ngahuru, te tīmatanga rānei o te takurua, ka pai ake i te puna me te raumati. E hono tika ana tēnei momo ki te iti o te whakamārama o te rā, ā, he tino nui ake i ngā kokonga o te raki, kei reira ngā rā o te takurua he poto rawa.

Ko te mate pouri o te raumati he iti ake te noa, engari he pono tonu, e pā ana ki te 1% o te hunga e mate ana i te mate pouri wa-motuhake. Ka tīmata pea i te mutunga o te puna, te tīmatanga rānei o te raumati, ka pai ake i ngā marama o te ngahuru me te takurua. Ka whakaohooho pea tēnei momo e te nui o te wera, te makuku rānei, te roa o ngā haora o te rā e whakararuraru ana i ngā tauira moe.

Ka pā etahi ki te putanga ngawari ake e kiia nei ko te mate pouri wa-motuhake iti, ko te “pouri o te takurua” rānei. Ka kite pea koe i ngā huringa o te ngākau me te iti o te kaha i roto i tō wa wero, engari kāore ngā tohu e pā kino ki tō mahi o ia rā. E tika tonu ana te aro ki tēnei āhuatanga, ā, ka taea te whai hua i te whakaora.

He aha ngā take o te Mate Pouri Wa-Motuhake?

Ka whanake te mate pouri wa-motuhake ina whakararuraru ngā huringa o te wa i te karaka o roto o tō tinana me te matū o te roro. Ko tō huringa circadian, e whakahaere ana i ngā huringa moe-ara me te whakaputa homoni, e whakawhirinaki ana ki ngā tohu mārama kia mau tonu te whakataurite.

Ko te iti o te whakamārama o te rā i ngā marama o te takurua ka taea te whakararu i tēnei taurite ngawari i ngā huarahi maha:

• Te hekenga o te whakaputanga o te serotonin, he matū o te roro e pā ana ki te ngākau me te koa
• Te piki o te whakaputanga o te melatonin, ka ngākau moe ai koe, ka ngenge
• Te pakaru o ngā huringa circadian, e pā ana ki ngā tauira moe me ngā taumata kaha
• Te kore o te huaora D i te iti o te rā
• Ngā huringa i ētahi atu neurotransmitters pēnei i te dopamine me te norepinephrine

Ka porangi noa te roro mō te wā o te rā, te wā o te tau rānei. Ko tēnei porangi e pā ana ki te whakaputanga me te wā o ngā matū nui e whakahaere ana i te ngākau, te kaha, me te moe.

Mō te SAD tauira raumati, kāore i te mārama ngā take, engari pea ka uru atu te pāwera ki te wera, te piki o te rā e whakaroa ana i te moe, te mate pāwera rānei ki ngā putiputi raumati. E whakapono ana etahi kairangahau he hononga ki te uaua ki te whakahaere i te pāmahana o te tinana i ngā marama wera.

Nōhea te haere ki te taote mō te Raru Ngākau Wā?

Me whakaaro koe ki te haere ki te kaiwhakarato hauora mena ka whakaroa ngā huringa ngākau o te wā i tō oranga o ia rā, ngā hononga, te mahi rānei. He tokomaha ngā tāngata e whakaheke ana i ngā tohu SAD hei pouri noa o te takurua, engari ko ngā tohu mau tonu e tika ana kia arohia e te tohunga.

Rapua te awhina mena ka pā atu ki a koe tētahi o ēnei āhuatanga:

• Ko ngā tohu e roa ana mō ngā wiki i roto i tō wā wero
• Kei te uaua koe ki te mahi i te mahi, i te kura, i ngā hononga rānei
• Kei te whakamahi koe i te waipiro, i ngā raau taero, i te kai rānei hei whakautu ki ngā huringa ngākau
• Kei te whakaaro koe ki te whakamomori, ki te whakamate i a koe ano rānei
• Kei te hē ki ngā hoa me te whānau
• Ko ngā raruraru moe e pā ana ki tō mahi o ia rā

Kaua e tatari kia kaha ngā tohu. Ko te whakauru wawe te nuinga o te wā e arahina ana ki ngā hua pai ake, ā, ka taea te ārai i ngā tohu kei te kino haere.

Ka taea e tō taote te awhina ki te whakatau mena kei te pā atu koe ki te SAD, ki tētahi atu momo pouri rānei, ki tētahi atu āhuatanga rānei.

Mēnā kei te whakaaro koe ki te whakamomori, ki te whara i a koe ano rānei, rapu awhina tonu mā te karanga ki te 988 (Rautaki Oranga me te Matewai) te haere rānei ki te ruma urupare tata rawa atu. Ko ēnei ngākau he tohu kei te hiahia koe i te tautoko ngaio inaianei.

He aha ngā take morearea mō te Mate Pōturi o te Wā?

Ka taea e ētahi take te whakapiki ake i tō tūponotanga ki te whanake i te SAD, ahakoa ehara te mea kei a koe ngā take morearea e whakaatu ana ka pā te āhuatanga ki a koe. Ko te mārama ki ēnei take ka āwhina i a koe ki te mohio mena ka nui ake tō ngoikore.

He nui te wāhi o ngā take whenua me te taiao:

• Te noho tawhiti atu i te raina equator, he poto rawa ngā rā o te takurua
• Te iti o te uru atu ki te rā māori, nā te mahi, nā te noho rānei
• Ngā rangi kapua, ngā rangi pōuri rānei me ngā rā hina maha
• Te mahi i ngā mahi po, te whakapau i te nuinga o ngā hāora o te rā i roto i te whare

Ko ngā āhuatanga whaiaro e whakapiki ake ana i te morearea ko te wahine, i te mea ka taunakihia ngā wāhine ki te SAD e whā te nui atu i ngā tāne. Ko ngā tāne taitamariki me ngā tāngata he hītori whānau o te pouri, o te mate bipolar rānei he nui ake te morearea.

Mēnā kei a koe tētahi āhuatanga hauora hinengaro penei i te pouri, i te mate bipolar rānei, ka taea e te mea te whakapakari i a koe ki ngā huringa ngākau o te wā. I tua atu, ko ngā tāngata he āhuatanga hauora motuhake penei i ngā mate thyroid, i te mate ngenge roa rānei, ka nui ake te ngoikore.

He mea whakamīharo, ko ētahi momo ira tino onge ka pā ki te huarahi e tukatuka ai tō tinana te mārama me te whakahaere i ngā huringa circadian. Ka āta whakamārama pea ēnei take ira i te take e rere ai te SAD i roto i ngā whānau, ahakoa he rite ngā take taiao.

He aha ngā raruraru pea o te Mate Pōturi o te Wā?

Ki te kore e rongoā, ka taea e te SAD te arahi ki ētahi raruraru e pā kino ana ki tō kounga o te ora. Ko ēnei raruraru ka tipu haere mā te iti, ka ngāwari te tirotiro kia tae rawa atu ki ngā raruraru nui.

Ko ngā raruraru tino noa ko:

• Ngā whakahekenga whānau me te motu atu i ngā hoa me te whānau
• Ngā raruraru i te wāhi mahi, i te kura rānei, tae atu ki te hekenga o te mahi
• Te whakamahinga o te taonga kino hei whakahaere i ngā tohu
• Te piki o te taumaha me ngā raruraru hauora e hono ana
• Te piki o te tūponotanga o te whanaketanga o ētahi atu āhuatanga hauora hinengaro
• Ngā raruraru whanaungatanga me ngā pakanga whānau
• Ngā whakaaro whakamomori, i ngā take kino

Ka taea e ēnei raruraru te hanga i te huringa kei reira ngā tohu SAD e whakaiti ana i ō āhuatanga ora, ka kaha ake ai ngā tohu pouri. Ko te wawahi i tēnei huringa he maha ngā wa e hiahia ana ki te awhina ngaio me te tautoko.

I etahi wā, ka taea e te SAD kore i te rongoa te whanake ki te mate pouri nui e mau tonu ana i te tau katoa. Ka whanake ano etahi tangata i te mate bipolar, e wheako ana i nga wa o te maniko i o ratou wa pai, me nga wa pouri i nga wa wero.

Ko te rongo pai, ma te rongoa tika, ka taea e te nuinga o te hunga e pangia ana e te SAD te aukati i enei raruraru me te pupuri i te kounga ora pai i nga wa katoa.

Me pēhea te aukati i te mate pouri kaute wa?

Ahakoa kaore e taea e koe te aukati katoa i te SAD, ka taea e koe te tango i nga kaupae hei whakaiti i to tūponotanga me te whakaiti i nga tohu ina puta mai. Ka pai ake te mahi a nga rautaki aukati ina tīmata koe i mua i te tīmatanga o tō wa wero.

Ko te whakamahinga o te mārama tō taputapu aukati kaha rawa atu. Whakamātauria te haere ki waho i ngā hāora o te rā, ahakoa i ngā rā kapua, i te mea he nui atu te mārama o te rā i te mārama o roto. Whakaarohia te whakamahi i te pouaka whakaora mārama mo te 20-30 meneti i ia ata i tō wa ngoikore.

Ko te pupuri i ngā tikanga ora hauora he turanga kaha:

• Kia mau te wā moe, ahakoa ngā wiki reiti
• Whakakori tinana auau, ina koa i ngā hāora o te rā
• Kai kai tōtika, e whai hua ana ki ngā ngako momona omega-3 me te wītamini D
• Kia mau te hononga whānau, me te pupuri i ngā mahi auau
• Whakamahia ngā tikanga whakahaere ahotea pēnei i te ngākau mārama, te yoga rānei
• Whakaritehia ngā mahi whakangahau i roto i tō wā wero

Mēnā kua pāngia koe e te SAD i mua, whakaarohia te tīmatanga i te maimoatanga ārai i mua i te tīmatanga o ngā tohu. Ā, pea tēnei ko te rongoā mārama, te tohutohu, te rongoā rānei i raro i te aratohu a tō tākuta.

Ko te hanga i te taiao tautoko i te kāinga me te mahi ka āwhina hoki. Whakaitihia te mārama taiao mā te whakatuwhera i ngā arai, te noho tata ki ngā matapihi, me te whakamahi i te mārama hanga mārama ina hiahiatia.

Pehea te whakatau i te mate pouri kaupeka?

Ko te whakatau i te SAD e whakauru ana i te aromatawai tino pai o ō tohu, o rātou wā, me ō rātou pānga ki tō oranga. Kāhore he whakamātautau kotahi mō te SAD, no reira ka whakawhirinaki tō tākuta ki tō hītori taipitopito me te tirohanga hauora.

Ka ui tō kaiwhakarato hauora ki ō tohu, te wā e puta ai, me te āhua o te pānga ki ō mahi o ia rā. Ka hiahia rātou ki te mohio mēnā kua kite koe i te tauira kaupeka mārama i roto i te rua tau neke atu, me ngā tohu e pai ake ana i tō wā pai.

Ko te tukanga whakatau i te nuinga o te wā e whakauru ana ki:

• Hītori hauora me te hinengaro taipitopito
• Tirohanga tinana hei whakakore i ētahi atu āhuatanga
• Ngā whakamātautau toto hei tirotiro i te mahi o te thyroid me ngā taumata o te wītamini D
• Arotake hinengaro mā te whakamahi i ngā patai whaimana
• Kōrero mō te hītori whānau o ngā mate ngakau

Me whakakore e tō tākuta ētahi atu āhuatanga ka rite ki ngā tohu SAD. Ko ngā mate thyroid, te mate ngenge roa, me ētahi atu momo pouri ka puta mai ngā tohu rite, engari ka hiahia ki ngā maimoatanga rerekē.

Ko ngā tohu tākihi matua ko te wheako i ngā tohu pouri i ngā wā motuhake mō te rua tau neke atu, me te whakaora katoa i ētahi atu wā. Me pānga nui hoki ō tohu ki tō oranga o ia rā me ō whanaungatanga.

Ka whakamahi etahi tākua i ngā patai motuhake penei i te Pataitanga Arotake Tauākī Wā, hei awhina i te tautuhi i ngā tauira wā i roto i tō ngakau me tō whāinga. Ka āwhina tenei taputapu ki te wehe i te SAD i ētahi atu momo pouri.

He aha te rongoā mō te Raru Pouri o te Wā?

He tino whai hua te rongoā SAD, me te nuinga o te iwi e wheako ana i te whakapainga nui ki ō rātou tohu. Ko te huarahi pai ka whakakotahi ngā rongoā maha e rite ana ki ō hiahia motuhake me te kaha o ngā tohu.

Ko te rongoā mā te mārama te nuinga o te wā ko te rongoā tuatahi mō te SAD tauira-hotoke. Ka whakamahi koe i te pouaka mārama motuhake e whakarato ana i te 10,000 lux o te mārama (he nui atu te mārama i te mārama o roto noa) mō te 20-30 meneti i ia ata. Ka āwhina tenei ki te tautuhi anō i tō huringa circadian me te whakapiki i te whakaputa serotonin.

Ko te whakaora hinengaro, inā koa te whakaora whāinga-ā-mahinga (CBT), ka āwhina i a koe ki te tautuhi me te whakarereke i ngā tauira whakaaro kino e hono ana ki ngā huringa o te wā. Kei roto i te CBT mō te SAD ngā tikanga motuhake mō te whakahaere i ngā huringa ngakau o te wā me te pupuri i ngā whāinga hauora i ngā marama wero.

Ko ētahi atu rongoā ko:

• Ngā rongoā pouri penei i ngā SSRI (ngā kaihoroi whakahoki serotonin)
• Bupropion, ka taea te tīmata i mua i te tīmatanga o ngā tohu
• Ngā taapiri huaota D ki te kore koe e ranea
• Melatonin hei awhina i te whakahaere i ngā tauira moe

Ka tūtohutia pea e tō tākua te tīmatanga o te rongoā i mua i te puta mai o ō tohu. Ka taea e tēnei huarahi ārai te whakaiti i te kaha o ngā tohu, kāore rānei e puta.

He whakaongaonga hoki ngā taputapu whakamārama ata, e piki haere ana te mārama i roto i tō rūmu moe hei whakaahua i te rāwhiti taiao, ā, ka āwhina. He pai rawa te mahi a ēnei mō te hunga e uaua ana te ara ake i ngā ata takurua pouri.

Mō te SAD tauira raumati, ka aro te maimoatanga ki te noho mā, ki te whakahaere i te whakararu moe, ā, i etahi wā ka whakamahi i te whakamahana hau, i ngā taiao makariri rānei. Kāo te tikanga e whakamahia ana te rongoā mārama mō tēnei momo SAD.

Me pēhea te whakahaere i te mate pouri kaupeka i te kāinga?

Ka taea e ngā rautaki whakahaere kāinga te whakapai ake i ō tohu SAD, ā, ka mahi pai tahi me te maimoatanga ngaio. Ka aro ēnei huarahi ki te hanga i tētahi taiao me te mahi e tautoko ana i tō hauora hinengaro i ngā wa uaua.

Whakaitihia tō whakamārama mārama i te rā katoa mā te whakatuwhera i ngā arai me ngā taupoki, te noho tata ki ngā matapihi i te wā e mahi ana, me te haere i ngā hāora o te rā. Ahakoa i ngā rā kapua, he nui atu te mārama o waho i te mārama o roto, ā, ka taea te awhina i te whakapakari i tō ngākau.

Hangaia he mahinga o ia rā e mau tonu ana e whakauru ana ki:

• Te ara ake me te moe i te wā kotahi i ia rā
• Te kai i ngā kai kai pai, kai hauora
• Te whakauru i te mahi tinana, ahakoa he haere poto noa iho
• Te whakauru ki ngā mahi me ngā whakaongaonga e pai ana
• Te pupuri i ngā hononga hapori mā te hono tonu ki ngā hoa me ngā whānau

Ka pā nui tō wāhi noho ki tō ngākau. Pupuritia tō kāinga kia mārama pai ki ngā pūkauwhatu mārama, whānuitia, ā, hangaia ngā wāhi māhana e pai ana koe ki te noho humarie, me te whakamaharahara.

Tātai atu ki tō kai i tō wa uaua. Ahakoa ka hiahia pea koe ki ngā kāreti, ngana ki te pupuri i te kai tōtika me te nui o ngā hua, ngā huawhenua, me ngā pūmua ngawari. Ka taea e ngā ngako momona Omega-3 e kitea ana i roto i ngā ika, ngā nati, me ngā purapura parāoa te tautoko i te whakahaere ngākau.

Ka taea e ngā tikanga whakahaere ahotea pēnei i te hā o te manawa, te whakaaroaro, te yoga ngawari rānei te awhina i a koe ki te whakatau i ngā tohu. Ahakoa e rima meneti te mahi whakaaroaro i ia rā, ka puta he rerekētanga ki te āhua o tō tūmanako.

Whakaritehia ngā mahi whakamīharo i roto i tō wā wero kia hoatu ai ki a koe ngā mea hei tumanako atu. Ā, pea ko ētahi mahi whare, ngā huihuinga pāpori, ngā haerenga motuhake rānei e kawe mai ana i te harikoa ki a koe.

Me pēhea te whakarite mō tō whakatau ki te taakuta?

Ko te whakarite mō tō whakatau ka āwhina i te whakarite kia whiwhi koe i te taumata tino tika me te mahere maimoatanga whai hua. Ko te kawe mai i ngā kōrero taipitopito e pā ana ki ō tohu me ō tauira ka āwhina i tō taakuta ki te mārama ki tō āhuatanga motuhake.

Tūhonohia he tātai ngākau me ngā tohu mo te rua wiki i mua i tō whakatau. Aroturukihia ō taumata kaha, ngā tauira moe, ngā huringa hiakai, me te ngākau i ia rā. Tākina tetahi tauira wa e kitea ana e koe i ngā tau kua pahure.

Whakarite kia kōrerohia:

• Nō hea ngā tohu e tīmata ana, me te mutunga i ia tau
• Kia pehea te roa o tō wheako i ngā huringa ngākau o te wa
• Ngā tohu motuhake me tōnā kaha
• Pehea te pānga o ngā tohu ki tō mahi, ki ō whanaungatanga, ki ō mahi o ia rā
• Tetahi hītori whānau o te pouri, tetahi atu rānei o ngā āhuatanga hauora hinengaro
• Ngā rongoā me ngā taapiri kei te tangohia e koe inaianei
• Ngā maimoatanga o mua kua whakamātauhia e koe me tōnā hua

Tuhia ō pūrongo i mua i te whakatau kia kaua e wareware ki ngā āwangawanga nui. Pātaihia ngā kōwhiringa maimoatanga, ngā wā e tumanakohia ana mō te whakapai ake, me te aha hei mahi mena ka kino ake ngā tohu.

Kawe mai tētahi hoa whakawhirinaki, tētahi mema whānau rānei mena ka āwhina i a koe ki te whai whakaaro. Ka taea e rātou te whakarato i tētahi tirohanga atu ki ō tohu, ā, ka āwhina i a koe ki te mahara ki ngā kōrero nui i kōrerohia i te whakatau.

Kia pono koe mō te pānga o te SAD ki tō oranga. He tokomaha ngā tāngata e whakaiti ana i ō rātou tohu, engari me mōhio tō tākuta ki te whakaahua katoa kia hoatu ai te tiaki pai.

He aha te mea nui e tangohia ana e pā ana ki te Raru Whakaheke Taiao?

He āhuatanga pono, āta whakaora te Raru Whakaheke Taiao e pā ana ki te miriona o ngā tāngata puta noa te ao. Ki te kite koe i ngā tauira wa-ā-tau e mau tonu ana i ō ngā taumata ngākau me te kaha, kāo e whakaaro koe, ā, kāo e ngāwari.

Ko te mea nui rawa atu hei mahara ko ngā maimoatanga whai hua kei te wātea. Ka taea e te rongoā mā te mārama, te whakaora hinengaro, te rongoā, me ngā huringa oranga te whakapai ake i te kounga o tō oranga i ngā wā wero. Ka taea e te nuinga o ngā tāngata e pangia ana e te SAD te ako ki te whakahaere i ō rātou tohu me te whakakotahitanga tika o ngā maimoatanga.

Kaua e tatari kia kaha rawa ngā tohu kia rapu awhina. Ko te whakauru wawe ka ārahi pinepine ki ngā hua pai ake, ā, ka taea te ārai i ngā raruraru mai i te whanake. Ko ō huringa ngākau wa-ā-tau he āwangawanga tika e tika ana kia arohia e te tohunga me te tautoko.

Ma te maimoatanga tika me ngā rautaki tiaki-whaiaro, ka taea e koe te pupuri i te hauora hinengaro pai i ngā wa katoa. Kāo e tika kia whakahaere te SAD i tō oranga, kāo e whakaiti i ō mahi i etahi marama o te tau.

Ngā pātai e ui pinepinetia ana e pā ana ki te Raru Whakaheke Taiao

Ka taea e ngā tamariki me ngā taitamariki te whiwhi i te Raru Whakaheke Taiao?

Ae, ka taea e ngā tamariki me ngā taitamariki te whanake i te SAD, ahakoa he iti ake te noho o te hunga pakeke. Ko ngā tohu pea ko te riri, te uaua ki te aro ki te kura, ngā huringa i ngā tauira moe, me te wehe atu i te hapori. Ki te kite koe i ngā huringa ngākau wa-ā-tau e mau tonu ana i tō tamaiti, korero ki tō rongoā tamariki, ki tetahi tohunga hauora hinengaro rānei e whai whakaaro ana ki te mahi me ngā tāngata kōhungahunga.

He rite te Raru Whakaheke Taiao ki te kore o te hua D?

Ahakoa e āhei te ngoikore o te wītamini D ki te whakauru ki ngā tohu o te SAD, ehara rātou i te mate kotahi. Ko te SAD he momo pouri e whakaohotia ana e ngā huringa o te tau i te mārama, i te wā e kore ai te wītamini D he take kai. Heoi, he tokomaha ngā tāngata e pangia ana e te SAD kei raro iho te taumata o te wītamini D, ā, e taea ana te whakauru hei wāhanga o te mahere rongoā whai hua.

E hia te roa o te mahi a te rongoā mārama mō te SAD?

Ka tīmata te nuinga o te iwi ki te kite i ngā whakapainga i roto i te wiki kotahi ki te rua wiki o te whakamahinga tonu o te rongoā mārama. Heoi, ka roa pea kia kotahi marama te roa kia kitea ngā painga katoa. He mea nui kia whakamahia tonu te taputapu rongoā mārama i te wā kotahi i ia rā, i te nuinga o te wā i te ata, mō te roa e tūtohutia ana.

E taea ana te SAD mena kei te noho koe i tetahi āhuarangi wera?

Ae, ka taea e koe te whanake i te SAD ahakoa kei roto koe i ngā āhuarangi wera, ahakoa he iti ake te noho. Ko ngā take penei i te mahi i roto i te whare i te rā katoa, te wā moe koretake, te ngawari ki ngā huringa o te tau ka taea te whakaoho i te SAD ahakoa kei hea koe. Ka taea hoki te SAD-āhua raumati i roto i tetahi āhuarangi.

Ka ngaro noa atu rā te mate pouri o te tau?

Ahakoa ka pai ake ngā tohu o te SAD i te ahua noa i te wā e huri haere ana ngā tau, ka hoki mai tonu te mate i ia tau me te kore rongoā. Ko te tiki awhina ngaio me te ako i ngā rautaki whakahaere ka taea te whakaiti i te kaha o ngā wāhanga o muri mai me te whakapai ake i tō kounga ora katoa. He tokomaha ngā tāngata e kite ana, mā te rongoā tika, ka nui ake te whakahaere o ō rātou tohu i te wā.