Ziziphi iinzuzo zokukhanya kwelanga?

Umxholo

• Ukukhanya kwelanga kunye nempilo yengqondo
• Ukongezwa kwelanga
• Ukwakha amathambo omeleleyo
• Uthintelo lomhlaza
• Ukuphilisa iimeko zolusu
• Iimeko ezongezelelweyo
• Ukukhanya kwelanga nokumodareyitha
• Imbonakalo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukukhanya kwelanga kunye ne-serotonin

Sikuqhelile ukuva malunga nokuba imitha yelanga efudumeleyo kakhulu inokuba yingozi njani kulusu lwakho. Kodwa ngaba uyazi ukuba ibhalansi elungileyo inokuba neenzuzo ezininzi zokuphakamisa imood?

Ukukhanya kwelanga kunye nobumnyama kubangela ukukhutshwa kwehomoni kwingqondo yakho. Ukubonakaliswa kukukhanya kwelanga kucingelwa ukuba kukonyusa ukukhutshwa kwengqondo kwehomoni ebizwa ngokuba yi-serotonin. I-Serotonin inxulunyaniswa nokunyusa imeko kunye nokunceda umntu azive ezolile kwaye egxile. Ebusuku, ukukhanya okumnyama kubangela ingqondo ukuba yenze enye ihomoni ebizwa ngokuba yi-melatonin. Le hormone inoxanduva lokukunceda ulale.

Ngaphandle kokuvezwa lilanga ngokwaneleyo, amanqanaba akho e-serotonin angadipha. Amanqanaba asezantsi e-serotonin ahambelana nomngcipheko ophezulu woxinzelelo olukhulu kunye nepateni yonyaka (eyayisaziwa njengesiqhelo sokuphazamiseka kwonyaka okanye i-SAD). Olu luhlobo loxinzelelo olubangelwa kukutshintsha kwamaxesha onyaka.

Ukunyusa imood ayisosizathu sodwa sokufumana ukwanda kwelanga. Kukho izibonelelo ezahlukeneyo zempilo ezinxulumene nokubamba imitha emodareyithayo.

Ukukhanya kwelanga kunye nempilo yengqondo

Ukuncipha kwelanga kuye kwayanyaniswa nokwehla kwamanqanaba akho e-serotonin, anokukhokelela kuxinzelelo olukhulu kunye neepateni zonyaka. Iziphumo ezibangelwe kukukhanya kwe-serotonin zibangelwa kukukhanya kwelanga okungena ngamehlo. Ukukhanya kwelanga kukhomba iindawo ezithile kwi-retina, ebangela ukukhutshwa kwe-serotonin. Ke, kunokwenzeka ukuba ufumane olu hlobo loxinzelelo ngexesha lobusika, xa iintsuku zifutshane.

Ngenxa yolu nxibelelwano, olunye lonyango oluphambili loxinzelelo kunye neepateni zonyaka lonyango olulula, ekwabizwa ngokuba yifotootherapy. Unokufumana ibhokisi yonyango elula ukuba unayo ekhaya. Ukukhanya okuvela ebhokisini kulingisa ukukhanya kwelanga kwendalo okuvuselela ingqondo ukwenza i-serotonin kunye nokunciphisa i-melatonin engaphezulu.

Ukukhanya kwelanga kunokunceda abo:

• ezinye iintlobo zoxinzelelo olukhulu
• Ukuphazamiseka kwangaphambi kokuya exesheni (PMDD)
• abantu abakhulelweyo abanexinzelelo

Ukuphazamiseka okunxulumene nexhala kunye nokuhlaselwa kukothuka kukwanxulunyaniswa nokutshintsha kwamaxesha kunye nokunciphisa ilanga.

Ukongezwa kwelanga

Izibonelelo zelanga zihamba ngaphaya kokulwa noxinzelelo. Ezi zilandelayo zezinye zezinye izizathu zokubamba imitha:

Ukwakha amathambo omeleleyo

Ukuvezwa kwimitha yelanga ye-ultraviolet-ray kwimitha yelanga kubangela ukuba umntu enze isikhumba se-vitamin D. Ngokokutsho, kwisithuba semizuzu engama-30 xa benxibe isuti yokuqubha, abantu baya kwenza la manqanaba alandelayo e-vitamin D:

• Iiyunithi ezingama-50 000 zamanye amazwe (IUs) kuninzi lwabantu baseCaucasus
• I-20,000 ukuya kwi-30,000 ye-IUs kubantu abathandwayo
• I-8,000 ukuya kwi-10,000 IUs kubantu abanesikhumba esimnyama

Uvithamini D wenza umbulelo kwilanga udlala indima enkulu kwimpilo yethambo. Amanqanaba asezantsi e-vitamin D adityaniswe namathambo ebantwaneni kunye nezifo ezonakalisa amathambo njenge-osteoporosis kunye ne-osteomalacia.

Uthintelo lomhlaza

Nangona ukukhanya kwelanga okugqithisileyo kunokuba negalelo kulomhlaza wolusu, inani elilinganiselweyo lelanga eneneni linezibonelelo zokuthintela xa kufikwa kumhlaza.

Ngokwabaphandi, abo bahlala kwimimandla eneeyure ezimbalwa zemini kunokwenzeka ukuba banomhlaza othile kunabo bahlala apho ilanga lininzi khona emini. Ezi zomhlaza zibandakanya:

• umhlaza wamathumbu
• I-lymphoma yeHodgkin
• umhlaza wesibeleko
• umhlaza wepancreatic
• umhlaza wedlala lobudoda

Ukuphilisa iimeko zolusu

Ngokutsho kwelanga, ukukhanya kwelanga kunokunceda ekunyangeni iimeko zolusu, nazo. Oogqirha bacebise ukubonakaliswa kwemitha ye-UV ukunyanga:

• Psoriasis
• onokhwekhwe
• inyongo
• induna

Ngelixa unyango olukhanyayo alunguye wonke umntu, ugqirha wesikhumba unokucebisa ukuba ngaba unyango olukhanyayo luya kunceda uxinzelelo lwakho oluthile lolusu.

Iimeko ezongezelelweyo

Izifundo zophando ziveze amakhonkco okuqala phakathi kwelanga njengonyango olunokubakho kwezinye iimeko. Oku kubandakanya:

• isifo samathambo (RA)
• inkqubo lupus erythematosus
• isifo sokudumba
• idlala lengqula

Nangona kunjalo, kufuneka kuphononongwe ngakumbi ngaphambi kokuba abaphandi bagqibe kwelokuba ilanga linokuba lunyango lwezi kunye nezinye iimeko.

Ukukhanya kwelanga nokumodareyitha

Ngelixa zininzi izizathu ezilungileyo zokufumana ilanga, ilanga likhupha i-ultraviolet (UV) radiation. Imitha ye-UV inokungena kulusu kwaye yonakalise i-DNA yeseli. Oku kungakhokelela kumhlaza wolusu.

Abaphandi abasoloko benomlinganiso ochanekileyo wokuba uhlala ixesha elingakanani ngaphandle ukuze uvune izibonelelo zokukhanya kwelanga. Kodwa ukuchaza inani eligqithisileyo lokuvezwa lilanga kuxhomekeke kuhlobo lolusu lwakho kunye nendlela ethe ngqo ngayo imitha yelanga.

Abantu abanolusu olukhanyayo bafumana ukutshiswa lilanga ngokukhawuleza ngakumbi kunabo banesikhumba esimnyama. Kananjalo, kunokwenzeka ukuba ukutshiswa lilanga kuphumele ngaphandle xa imitha yelanga ithe ngqo. Oku kuhlala kwenzeka phakathi kwe-10 kusasa kunye ne-4 emva kwemini.

Ngokuka, ukufumana naphi na ukusuka kwimizuzu emi-5 ukuya kweli-15 yokukhanya kwelanga kwiingalo zakho, izandla zakho, kunye nokujongana namaxesha ama-2-3 ngeveki kwanele ukonwabela izibonelelo zovitamin D zokunyusa ilanga. Qaphela ukuba ilanga kufuneka lingene eluswini. Ukunxiba i-sunscreen okanye impahla esikhumbeni sakho ngekhe kubangele imveliso ye-vitamin D.

Kodwa ukuba uza kuba ngaphandle ngaphezu kwemizuzu eli-15, licebo elihle ukukhusela ulusu lwakho. Ungakwenza oko ngokuthi uthambise i-sunscreen ene-sun protection factor (SPF) eyi-15 ubuncinci. Ukunxiba umnqwazi kunye nehempe nako kunokukunceda.

Imbonakalo

Ukusuka ekunyangeni iimeko zolusu ekuphuculeni imeko, ukukhanya kwelanga kunezibonelelo ezininzi. Ukuba uhlala kwiindawo eziphezulu kunye nokukhanya kwelanga, ibhokisi ekhanyayo inokubonelela ngezibonelelo zayo zokunyusa imood.

Ngenxa yokuba ukubonakaliswa kwelanga okugqithisileyo kunxulunyaniswa nomngcipheko womhlaza wolusu, sukuhlala ngaphandle ixesha elide ngaphandle kwescreen selanga. Ukuba uza kuba ngaphandle ngaphezulu kwemizuzu eli-15 okanye njalo, uyakufuna i-sunscreen ene-SPF eyi-15 ubuncinci.