Izibonelelo ezi-5 ezintle zempilo yokugcakamela ilanga

Umxholo

• 1.Yandisa imveliso yeVitamin D
• 2. Ukunciphisa umngcipheko woxinzelelo
• 3. Ukuphucula umgangatho wokulala
• 4. Khusela kwizifo
• 5. Khusela kwimitha eyingozi
• Ukunyamekela ilanga

Ukuzibeka elangeni yonke imihla kuzisa izibonelelo zempilo ezininzi, njengoko kuvuselela imveliso ye-vitamin D, ebalulekileyo kwimisebenzi eyahlukeneyo yomzimba, ukongeza ekuvuseleleni imveliso ye-melanin, ukuthintela izifo kunye nokwandisa imvakalelo yempilo-ntle.

Ke ngoko, kubalulekile ukuba umntu azibeke elangeni ngaphandle kwe-sunscreen imizuzu eli-15 ukuya kwengama-30 yonke imihla, ngakumbi ngaphambi kwentsimbi ye-12: 00 kusasa nasemva kwentsimbi yesi-4: 00 emva kwemini, kuba ezi ziiyure xa ilanga lingomelele kangako kwaye , ke, akukho bungozi bunxulunyaniswa nokuvezwa.

Izibonelelo eziphambili zelanga zibandakanya:

1.Yandisa imveliso yeVitamin D

Ukuvezwa lilanga yeyona ndlela iphambili yokuvelisa ivithamin D ngumzimba, nto leyo ibalulekileyo ngeendlela ezininzi zomzimba, ezinje:

• Yandisa amanqanaba e-calcium emzimbeni, obalulekileyo ekomelezeni amathambo kunye namalungu;
• Inceda ukuthintela ukwenziwa kwezifo ezifana ne-osteoporosis, isifo senhliziyo, izifo ezizimele, isifo sikashukela kunye nomhlaza, ngokukodwa kwi-colon, isifuba, i-prostate kunye nama-ovari, njengoko kunciphisa imiphumo yokuguqulwa kweseli;
• Ikhusela izifo ezizimele, ezinje nge-rheumatoid arthritis, isifo sikaCrohn kunye ne-multiple sclerosis, kuba sinceda ekulawuleni izifo.

Ukuveliswa kwe-vitamin D ngokuvezwa lilanga kukhulu kwaye kuzisa izibonelelo ngaphezulu kwexesha kunokuncedisa ngomlomo, kusetyenziswa iipilisi. Jonga indlela yokuphelisa ilanga ngokuvelisa i-vitamin D.

2. Ukunciphisa umngcipheko woxinzelelo

Ukuvezwa lilanga kukonyusa imveliso yobuchopho ye-endorphins, into yendalo yoxinzelelo lweemvakalelo ekhuthaza imvakalelo yokuba sempilweni kunye nokwandisa amanqanaba ovuyo.

Ukongeza, ukukhanya kwelanga kukhuthaza inguquko ye-melatonin, ihomoni eveliswa ngexesha lokulala, iye kwi-serotonin, ebalulekileyo kwimood elungileyo.

3. Ukuphucula umgangatho wokulala

Ukukhanya kwelanga kunceda ekulawuleni umjikelo wokulala, kulapho umzimba uyaqonda ukuba lixesha lokulala okanye lokuhlala uphaphile, kwaye kuthintela iziqendu zokungalali okanye ubunzima bokulala ebusuku.

4. Khusela kwizifo

Ukuba sesichengeni kwelanga kwaye ngamaxesha afanelekileyo kunceda ekulawuleni amajoni omzimba, okwenza kube nzima ukuba usulelo lwenzeke, kodwa ukulwa nezifo zolusu ezinxulumene nokukhusela umzimba, njenge-psoriasis, i-vitiligo kunye ne-atopic dermatitis.

5. Khusela kwimitha eyingozi

Ukuthamba kwelanga ngokuphakathi kukhuthaza imveliso ye-melanin, eyihomoni enika ulusu ithoni emnyama, ithintela ukufunxeka kwemitha ye-UVB, ikhusela ngokwendalo umzimba kwiziphumo eziyityhefu zemitha yelanga.

Ukunyamekela ilanga

Ukufumana ezi zibonelelo, akufuneki ukuba umntu agcakamele ilanga ngokugqithileyo, kuba ngaphezulu, ilanga linokuzisa iziphumo eziyingozi kwezempilo, ezinje ngokubethwa sishushu, ukomisa amanzi emzimbeni okanye umhlaza wolusu. Ukongeza, ukunciphisa umngcipheko wokuvezwa yimitha ye-UV evela elangeni, kuyacetyiswa ukuba kusetyenziswe i-sunscreen, ubuncinci i-SPF 15, malunga nemizuzu eli-15 ukuya kwengama-30 ngaphambili, kwaye uzalise zonke iiyure ezi-2.

Fumanisa ukuba zeziphi iindlela zokuthambisa ilanga ngaphandle kwemingcipheko yempilo.