Melemo ea khanya ea letsatsi ke efe?

Litaba

• Khanya ea letsatsi le bophelo bo botle ba kelello
• Melemo e meng ea khanya ea letsatsi
• Ho aha masapo a matla
• Thibelo ea mofets'e
• Ho folisa maemo a letlalo
• Maemo a tlatsetso
• Khanya ea letsatsi le teka-tekano
• Ponahalo

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Khanya ea letsatsi le serotonin

Re tloaetse ho utloa hore na mahlaseli a letsatsi a futhumetseng haholo a ka ba kotsi joang letlalong la hao. Empa na u ne u tseba hore ho leka-lekana ho nepahetseng ho ka ba le melemo e mengata ea ho phahamisa maikutlo?

Khanya ea letsatsi le lefifi li baka ho tsoa ha lihormone bokong ba hau. Ho ipehela mahlaseli a letsatsi ho nahanoa hore ho tla eketsa ho lokolloa ha boko hormone e bitsoang serotonin. Serotonin e amahanngoa le ho matlafatsa maikutlo le ho thusa motho ho ikutloa a khobile matšoafo ebile a tsepamisitse maikutlo. Bosiu, mabone a lefifi a etsa hore boko bo etse hormone e 'ngoe e bitsoang melatonin. Hormone ena e ikarabella ho u thusa ho robala.

Ntle le ho pepeseha ha letsatsi ka ho lekaneng, litekanyetso tsa hau tsa serotonin li ka qoela. Maemo a tlase a serotonin a amahanngoa le kotsi e kholo ea khatello ea maikutlo e kholo e nang le paterone ea linako tsa selemo (eo pele e neng e tsejoa e le lefu la selemo kapa SAD). Ona ke mofuta oa khatello ea maikutlo o bakoang ke linako tsa selemo tse fetohang.

Ho matlafatsa maikutlo ha se lona lebaka feela la ho eketsa khanya ea letsatsi. Ho na le melemo e 'maloa ea bophelo bo botle e amanang le ho ts'oara mahlaseli a itekanetseng.

Khanya ea letsatsi le bophelo bo botle ba kelello

Ho fokotseha ha letsatsi ho 'nile ha amahanngoa le ho theoha ha litekanyetso tsa hau tsa serotonin, tse ka lebisang ho tepella maikutlong ka mokhoa oa selemo. Litlamorao tse bakiloeng ke khanya ea serotonin li bakoa ke khanya ea letsatsi e kenang ka leihlong. Khanya ea letsatsi e supa libaka tse ikhethang ka har'a leihlo, tse bakang ho lokolloa ha serotonin. Kahoo, ho ka etsahala hore u be le mofuta ona oa khatello ea maikutlo nakong ea mariha, ha matsatsi a le makhuts'oane.

Ka lebaka la khokahano ena, e 'ngoe ea kalafo ea mantlha ea khatello ea maikutlo e nang le paterone ea selemo ke kalafo e bobebe, e tsejoang hape e le phototherapy. U ka fumana lebokose la kalafo e bobebe hore u be le lona lapeng. Leseli le tsoang lebokoseng le etsisa khanya ea letsatsi ea tlhaho e khothalletsang boko ho etsa serotonin le ho fokotsa melatonin e ngata.

Ho chabeloa ke khanya ea letsatsi le hona ho ka tsoela ba nang le:

• mefuta e meng ea khatello ea maikutlo e kholo
• premenstrual dysphoric disorder (PMDD)
• bakhachane ba nang le khatello ea maikutlo

Mathata a amanang le matšoenyeho le tlhaselo ea letsoalo le tsona li hokahantsoe le linako tse feto-fetohang le khanya ea letsatsi.

Melemo e meng ea khanya ea letsatsi

Melemo ea letsatsi e feta ho loantša khatello ea maikutlo. A latelang ke a mang a mabaka a mang a ho ts'oasa mahlaseli a mang:

Ho aha masapo a matla

Ho pepesetsoa mahlaseli a kotsi a mahlaseli a letsatsi mahlaseling a letsatsi ho etsa hore letlalo la motho le hlahise vithamine D. Ho latela, nakong ea metsotso e 30 ha ba ntse ba apere sesutu, batho ba tla etsa litekanyo tse latelang tsa vithamine D:

• Li-unit tsa 50,000 tsa machabeng (IUs) ho batho ba bangata ba Caucasus
• Li-IU tsa 20,000 ho isa ho 30,000 ho batho ba tanned
• Li-IU tse 8 000 ho isa ho tse 10 000 ho batho ba letlalo le letšo

Vithamine D e entsoeng ka lebaka la letsatsi e bapala karolo e kholo ho bophelo bo botle ba masapo. Maemo a vithamine D a tlase a hokahantsoe le rickets ho bana le maloetse a senyang masapo joalo ka lefu la masapo le osteomalacia.

Thibelo ea mofets'e

Le ha khanya ea letsatsi e feteletseng e ka kenya letsoho ho mofetše oa letlalo, khanya ea letsatsi e itekanetseng e hlile e na le melemo ea thibelo mabapi le mofetše.

Ho ea ka bafuputsi, ba lulang libakeng tse nang le lihora tse fokolang motšehare ba na le menyetla ea ho ba le mofetše o itseng ho feta ba lulang moo letsatsi le leng teng motšehare. Kankere ena e kenyelletsa:

• mofetše oa mala
• Hodgkin's lymphoma
• kankere ea mae a bomme
• kankere ea pancreatic
• Kankere ea senya

Ho folisa maemo a letlalo

Ho ea ka letsatsi, ho pepeseha ha letsatsi ho ka thusa ho phekola maemo a 'maloa a letlalo, hape. Lingaka li khothalelitse ho pepesehela mahlaseli a kotsi a UV ho phekola:

• psoriasis
• eczema
• jaundice
• makhopho

Le ha kalafo e bobebe e se ea motho e mong le e mong, dermatologist e ka khothaletsa hore na kalafo e bobebe e tla thusa matšoenyeho a hau a letlalo.

Maemo a tlatsetso

Liphuputso tsa lipatlisiso li senotse likhokahano tsa pele lipakeng tsa mahlaseli a letsatsi e le kalafo e ka bang teng bakeng sa maemo a mang a mangata. Tsena li kenyelletsa:

• ramatiki ea ramatiki (RA)
• systemic lupus erythematosus
• lefu la ho ruruha mala
• thyroiditis

Leha ho le joalo, lithuto tse ling li hloka ho etsoa pele bafuputsi ba ka fihlela qeto ea hore khanya ea letsatsi e ka ba kalafo bakeng sa maemo ana le a mang.

Khanya ea letsatsi le teka-tekano

Le ha ho na le mabaka a mangata a utloahalang a ho fumana letsatsi, letsatsi le ntša mahlaseli a kotsi a UV. Mahlaseli a UV a ka phunyeletsa letlalong mme a senya sele ea DNA. Sena se ka lebisa ho mofets'e oa letlalo.

Hase kamehla bafuputsi ba nang le litekanyo tse tobileng tsa hore na u lokela ho lula ka ntle nako e kae ho kotula melemo ea khanya ea letsatsi. Empa ho hlalosa hore na ho pepeseha ha letsatsi ho tlōla tekano ho latela mofuta oa letlalo la hao le hore na mahlaseli a letsatsi a tobile hakae.

Batho ba letlalo le letle hangata ba chesoa ke letsatsi kapele ho feta ba letlalo le letšo. Hape, u na le monyetla oa ho chesoa ke letsatsi ho ea ka ntle ha mahlaseli a letsatsi a otlolohile haholoanyane. Hangata hona ho etsahala pakeng tsa hora ea leshome hoseng le hora ea bone thapama.

Ho ea ka, ho fumana khanya ea letsatsi metsotso e 5 ho isa ho e 15 matsohong, matsohong le sefahlehong makhetlo a 2-3 ka beke ho lekane ho natefeloa ke melemo ea letsatsi ea vithamine D. Hlokomela hore letsatsi le tlameha ho phunyeletsa letlalong. Ho roala setlolo se sireletsang letlalo letsatsing kapa liaparo letlalong la hao ho ke ke ha fella ka tlhahiso ea vithamine D.

Empa haeba u tla ba kantle ho feta metsotso e 15, ke mohopolo o motle ho sireletsa letlalo la hao. U ka etsa joalo ka ho itlotsa ka setlolo se sireletsang letlalo letsatsing se nang le sun protection factor (SPF) ea bonyane 15. Ho roala katiba le hempe ho ka thusa.

Ponahalo

Ho tloha ho phekoleng maemo a letlalo ho ntlafatsa maikutlo, khanya ea letsatsi e na le melemo e mengata. Haeba u lula libakeng tse phahameng tse nang le khanya e nyane ea letsatsi, lebokose le bobebe le ka u fa melemo e meng e matlafatsang maikutlo.

Hobane ho pepesehela letsatsi ho tlola ho amana le kotsi e eketsehileng ea mofetše oa letlalo, u se ke ua lula kantle nako e telele ntle le setlolo se sireletsang letlalo letsatsing. Haeba u tla ba kantle nako e teletsana ho feta metsotso e 15 kapa ho feta, o tla hloka setlolo se sireletsang letlalo letsatsing se nang le SPF ea bonyane 15.