Melemo e 5 e makatsang ea bophelo bo botle ba ho chesoa ke letsatsi

Litaba

• 1. Eketsa tlhahiso ea Vithamine D
• 2. Fokotsa menyetla ea ho tepella maikutlo
• 3. Ntlafatsa boleng ba boroko
• Sireletsa khahlanong le tšoaetso
• 5. Sireletsa khahlanong le mahlaseli a kotsi
• Tlhokomelo ea letsatsi

Ho itlhahisa letsatsing letsatsi le leng le le leng ho tlisa melemo e 'maloa ea bophelo bo botle, kaha e susumetsa tlhahiso ea vithamine D, e bohlokoa mesebetsing e fapaneng ea' mele, ntle le ho hlasimolla tlhahiso ea melanin, ho thibela mafu le ho eketsa boiketlo.

Ka hona, ho bohlokoa hore motho a ipehe letsatsing ntle le setlolo se sireletsang letlalo letsatsing bakeng sa metsotso e 15 ho isa ho e 30 ka letsatsi, haholo pele ho 12:00 hoseng le kamora 4:00 thapama, kaha tsena ke lihora tseo letsatsi le seng matla haholo. , ka hona, ha ho na likotsi tse amanang le ho pepeseha.

Melemo ea mantlha ea letsatsi e kenyelletsa:

1. Eketsa tlhahiso ea Vithamine D

Ho ipehela letsatsi ke mofuta o ka sehloohong oa tlhahiso ea vithamine D ke 'mele, e bohlokoa ka litsela tse' maloa bakeng sa 'mele, joalo ka:

• E eketsa maemo a calcium 'meleng, e leng ea bohlokoa bakeng sa ho matlafatsa masapo le manonyeletso;
• E thusa ho thibela ho theoa ha mafu joalo ka lefu la ho fokola ha masapo, lefu la pelo, mafu a itšireletsang mafung, lefu la tsoekere le mofetše, haholo-holo kolone, letsoele, tšoelesa ea senya le mae a bomme, kaha e fokotsa litlamorao tsa phetoho ea lisele;
• E thibela maloetse a ikemetseng, joalo ka ramatiki ea lefu la masapo, lefu la Crohn le multiple sclerosis, kaha e thusa ho laola boits'ireletso ba mmele.

Tlhahiso ea vithamine D ka ho pepesehela letsatsi e kholo ebile e tlisa melemo e mengata ho feta nako ho feta tlatsetso ea molomo, ho sebelisoa lipilisi. Bona hore na u ka itšireletsa joang letsatsing ho hlahisa vithamine D.

2. Fokotsa menyetla ea ho tepella maikutlo

Ho ipehela letsatsi ho eketsa tlhahiso ea boko ea li-endorphin, ntho ea tlhaho e loantšang khatello ea maikutlo e khothalletsang boiketlo le ho eketsa thabo.

Ntle le moo, khanya ea letsatsi e hlohlelletsa phetoho ea melatonin, hormone e hlahisoang nakong ea boroko, ho ba serotonin, e bohlokoa molemong oa maikutlo a monate.

3. Ntlafatsa boleng ba boroko

Khanya ea letsatsi e thusa ho laola nako ea boroko, e leng nako eo 'mele o utloisisang hore ke nako ea ho robala kapa ho lula u falimehile, hape e thibela linako tsa ho hlobaela kapa bothata ba ho robala bosiu.

Sireletsa khahlanong le tšoaetso

Ho pepesehela letsatsi ka mokhoa o itekanetseng le ka linako tse nepahetseng ho thusa ho laola boits'ireletso ba mmele, ho etsa hore ho be thata le ho feta ho tšoaetsoa, ​​empa hape le ho loants'a maloetse a letlalo a amanang le boits'ireletso ba mmele, joalo ka psoriasis, vitiligo le atopic dermatitis.

5. Sireletsa khahlanong le mahlaseli a kotsi

Ho itlotsa ka letsatsi ka mokhoa o itekanetseng ho hlohlelletsa tlhahiso ea melanin, e leng hormone e fang letlalo molumo o lefifi ka ho fetesisa, e thibela ho monya mahlaseli a UVB, ka tlhaho e sirelletsang 'mele khahlanong le litlamorao tse kotsi tsa mahlaseli a letsatsi.

Tlhokomelo ea letsatsi

Ho fumana melemo ena, motho ha aa lokela ho chesoa haholo ke letsatsi, hobane ho feteletseng, letsatsi le ka tlisa litlamorao tse kotsi bophelong, joalo ka ho chesoa ke mocheso, ho felloa ke metsi 'meleng kapa mofetše oa letlalo. Ntle le moo, ho fokotsa likotsi tsa ho pepesehela mahlaseli a UV a tsoang letsatsing, ho kgothaletswa ho sebelisa setlolo se sireletsang letlalo letsatsing, bonyane SPF 15, metsotso e ka bang 15 ho isa ho e 30 pele ho moo, le ho tlatsa lihora tse ling le tse ling tse peli.

Fumana hore na ke litsela life tsa ho chesoa ke letsatsi ntle le likotsi tsa bophelo bo botle.