Izinzuzo ezi-5 zezempilo zokuthamela ilanga

-Delile

• 1. Khulisa ukukhiqizwa kukaVithamini D
• 2. Nciphisa ingozi yokudangala
• 3. Thuthukisa ikhwalithi yokulala
• 4. Vikela ezifweni
• 5. Vikela emisebeni eyingozi
• Ukunakekelwa kwelanga

Ukuzibeka elangeni nsuku zonke kuletha izinzuzo eziningana zezempilo, njengoba kuvuselela ukukhiqizwa kukavithamini D, okubalulekile emisebenzini ehlukahlukene yomzimba, ngaphezu kokuvuselela ukukhiqizwa kwe-melanin, ukuvimbela izifo nokwandisa umuzwa wenhlalakahle.

Ngakho-ke, kubalulekile ukuthi umuntu aziveze elangeni ngaphandle kwe-sunscreen imizuzu eyi-15 kuya kwengama-30 nsuku zonke, okungcono ngaphambi kuka-12: 00 ekuseni nangemva kuka-4: 00 ntambama, njengoba lawa kungamahora lapho ilanga lingenamandla kangako futhi , ngakho-ke, azikho izingozi ezihambisana nokuchayeka.

Izinzuzo ezinkulu zelanga zifaka:

1. Khulisa ukukhiqizwa kukaVithamini D

Ukuvezwa yilanga yiyona ndlela eyinhloko yokukhiqiza uvithamini D ngumzimba, okubalulekile ngezindlela eziningana zomzimba, njenge:

• Kwandisa amazinga e-calcium emzimbeni, okubalulekile ekuqiniseni amathambo namalunga;
• Isiza ukuvimbela ukwakheka kwezifo njenge-osteoporosis, isifo senhliziyo, izifo ezizimele, isifo sikashukela nomdlavuza, ikakhulukazi kukholoni, isifuba, i-prostate nama-ovari, njengoba kunciphisa imiphumela yokuguqulwa kwamaseli;
• Ivimbela izifo ezizimele, njengesifo samathambo, isifo sikaCrohn kanye ne-multiple sclerosis, njengoba sisiza ukulawula amasosha omzimba.

Ukukhiqizwa kukavithamini D ngokuchayeka elangeni kukhulu futhi kuletha izinzuzo eziningi ngokuhamba kwesikhathi kunokwengezwa ngomlomo, kusetshenziswa amaphilisi. Bona ukuthi ungathambisa kanjani ilanga ngokukhiqiza i-vitamin D.

2. Nciphisa ingozi yokudangala

Ukuchayeka elangeni kwandisa ukukhiqizwa kobuchopho kwama-endorphin, into engokwemvelo yokulwa nengcindezi ekhuthaza umuzwa wenhlalakahle futhi yenyuse amazinga enjabulo.

Ngaphezu kwalokho, ukukhanya kwelanga kukhuthaza ukuguqulwa kwe-melatonin, i-hormone ekhiqizwa ngesikhathi sokulala, ibe yi-serotonin, ebalulekile ekujabuleni okuhle.

3. Thuthukisa ikhwalithi yokulala

Ukukhanya kwelanga kusiza ukulawula umjikelezo wokulala, okuyilapho umzimba uqonda khona ukuthi yisikhathi sokulala noma sokuhlala uphapheme, futhi uvimbela iziqephu zokuqwasha noma ubunzima bokulala ebusuku.

4. Vikela ezifweni

Ukuchayeka ngokulingene elangeni nangezikhathi ezifanele kusiza ukulawula amasosha omzimba, okwenza kube nzima ukuthi ukutheleleka kwenzeke, kepha futhi nokulwa nezifo zesikhumba ezihlobene nokuzivikela komzimba, njenge-psoriasis, i-vitiligo kanye ne-atopic dermatitis.

5. Vikela emisebeni eyingozi

Ukushiswa yilanga ngokulingene kukhuthaza ukukhiqizwa kwe-melanin, okuyi-hormone enikeza isikhumba ithoni emnyama kakhulu, kuvimbela ukumuncwa kwemisebe ye-UVB eyengeziwe, evikela ngokwemvelo umzimba emiphumeleni enobuthi yeminye imisebe yelanga.

Ukunakekelwa kwelanga

Ukuthola lezi zinzuzo, umuntu akufanele ashiswe yilanga ngokweqile, ngoba ngokweqile, ilanga lingaletha imiphumela eyingozi empilweni, njengokushiswa ukushisa, ukoma emzimbeni noma umdlavuza wesikhumba. Ngaphezu kwalokho, ukunciphisa ubungozi bokuchayeka emisebeni ye-UV evela elangeni, kunconywa ukusebenzisa i-sunscreen, okungenani i-SPF 15, cishe imizuzu eyi-15 kuye kwengu-30 ngaphambili, bese ugcwalisa njalo emahoreni amabili.

Thola ukuthi yiziphi izindlela zokubamba ilanga ngaphandle kwezingozi zezempilo.