Uxinzelelo luchaphazela izigidi kwihlabathi liphela, kwaye abantu abaninzi baphendukela kumayeza endalo—kuquka ukukhanya kwelanga—ukuze banciphise iimvakalelo eziphantsi. Kodwa ngenxa yokuchatshazelwa lilanga okuncinci (ngenxa yemozulu, indlela yokuphila, okanye indawo), abanye bayazibuza ukuba iibhedi zelanga (iibhedi zelanga) zinokunika ukhuthazo olufanayo lweemvakalelo. Nangona ukukhanya kwelanga kunye neebhedi zelanga zombini zikhupha imitha ye-UV, impembelelo yazo kuxinzelelo yahlukile kakhulu. Masihlalutye iinyani, ukusuka kwindlela iibhedi zelanga ezisebenza ngayo ukuya kwiingozi zazo kwimpilo yengqondo nakwimpilo-ntle yomzimba.
1. Indlela Iibhedi Zelanga Ezinxulumene Ngayo Neemvakalelo: Isayensi Ebangela Ukukhanya Nokudakumba
Ukuze siqonde ukuba iibhedi zelanga zinokunceda na ukudakumba, kufuneka siqale sidibanise ukukhanya kwelanga, imitha ye-UV, kunye nokulawula imood. Nantsi isayensi ephambili:
Ukuveliswa kweVithamin D: Ukukhanya kwelanga (ingakumbi imisebe ye-UVB) kubangela ulusu ukuba luvelise iVithamin D. Amanqanaba aphantsi eVithamin D anxulunyaniswa namazinga aphezulu okudakumba, njengoko izondlo zixhasa imisebenzi yobuchopho elawula imo yengqondo (njengokuveliswa kwe-serotonin).
I-Circadian Rhythm: Ukukhanya kwelanga kwendalo kunceda ukuvumelanisa i-circadian rhythm yomzimba (iwashi yangaphakathi), nto leyo echaphazela umgangatho wokulala. Ukungalali kakuhle kuyayibaxa i-depression, ngoko ke i-circadian rhythms ezizinzileyo zinokuyiphucula ngokungathanga ngqo imood.
Iingxaki zeeLanga: IiLanga zikhupha imitha ye-UV (ubukhulu becala yi-UVA, kunye ne-UVB ethile), kodwa zenzelwe ukuthambisa ilanga—hayi ukuxhasa imeko-bume. Amanqanaba azo e-UVB adla ngokuba phantsi kunelanga lendalo (ingakumbi kwiimodeli zorhwebo), kwaye imitha yazo egxile kakhulu ayifani nokukhanya kwendalo okuzuzisa impilo yengqondo.
2. Ngaba iiLanga ziyanceda ngokwenene kwiDakumba? Ubungqina
Impendulo emfutshane: Hayi—akukho bungqina buthembekileyo bokuba iibhedi zelanga ziyanceda ekudandathekeni, kwaye zinemingcipheko emikhulu enokwenza impilo yengqondo neyomzimba ibe mandundu. Nasi isizathu:
Ukungabikho koBungqina beKlinikhi: Akukho zifundo zinkulu ezibonisa ukuba iibhedi zelanga ziyanciphisa iimpawu zokudakumba. Nangona abanye abantu bexela ukunyuka kweemvakalelo okwethutyana emva kokutshisa ilanga, oku kusenokwenzeka ukuba kungenxa yezinto ezifana nokuphumla okanye "ukuzinyamekela" - kungekhona imitha ye-UV ngokwayo.
Ukungasebenzi kakuhle kweVithamin D: Iibhedi zelanga aziyondlela ilungileyo yokonyusa iVithamin D yokudakumba. Ukuze ufumane iVithamin D eyaneleyo kwibhedi yelanga, kuya kufuneka uzibeke esichengeni kumanqanaba ayingozi emitha ye-UV (umngcipheko womhlaza wolusu okhulayo) ngaphaya koko kukhuselekileyo.
Umngcipheko Wokuba Mandundu Kwempilo Yengqondo: Ukusebenzisa iibhedi ezikhanyiswe lilanga kunxulunyaniswa neengxaki zomfanekiso womzimba (umz., ukuziva ucinezelekile ukuba uhlale unombala onsundu) kunye nokuxhalaba malunga nomonakalo wolusu. Kwabanye, ezi nkxalabo zinokwenza iimpawu zokudakumba zibe mandundu.
3. Imibuzo Eqhelekileyo Malunga Neebhedi Zelanga Noxinzelelo
Umbuzo 1: Ukuba ukukhanya kwelanga kuyandinceda xa ndidandathekile, kutheni ndingakwazi ukuya elangeni?
Ukukhanya kwelanga akupheleli nje kwimitha ye-UV. Kubonelela ngokukhanya okupheleleyo (kuquka ukukhanya okuluhlaza okwesibhakabhaka) okulawula ngokuthe ngqo amaziko engqondo kunye nesingqisho se-circadian. Iibhedi zelanga, ngokwahlukileyo:
Ikhupha kakhulu i-UVA (engaxhasi impilo ye-circadian kunye nokukhanya kwendalo).
Ukungabi nakukhanya okuluhlaza okwesibhakabhaka okunceda ekunciphiseni i-melatonin (i-hormone yokulala) nokwandisa ukuphaphama—into ebalulekileyo ekulweni nokungonwabi emini.
Kufuneka isetyenziswe ngaphakathi, rhoqo yodwa, nto leyo engayihoyiyo imiphumo yeemvakalelo zokuba ngaphandle (umz., umoya omtsha, ukuvezwa kwendalo).
Umbuzo 2: Ngaba iibhedi zelanga zikhuselekile kunokunyanga uxinezeleko?
Akunjalo konke konke. Ukudakumba okunganyangwanga kuyingozi kakhulu, kodwa iibhedi zelanga zibeka ubomi esichengeni (njengomhlaza wolusu) ezidlula kakhulu naziphi na iingenelo zeemvakalelo ezingaqinisekiswanga. Kukho unyango olukhuselekileyo nolusekelwe kubungqina bokudakumba, kubandakanya unyango, amayeza, kunye nonyango olukhanyayo (hayi iibhedi zelanga).
Umbuzo 3: Yintoni umahluko phakathi kweebhedi zelanga kunye nonyango lokukhanya kwezonyango lokudakumba?
Unyango lokukhanya okukhanyayo kwezonyango (olusetyenziselwa isifo sexesha lokuchaphazeleka, okanye i-SAD) lwahluke kakhulu kwiibhedi zelanga:
Uhlobo lokukhanya: Unyango lokukhanya lusebenzisa ukukhanya okumhlophe okupheleleyo (okanye ukukhanya okuluhlaza okwesibhakabhaka) ngaphandle kokukhanya kwe-UV. Iibhedi zelanga zisebenzisa ukukhanya kwe-UV.
Injongo: Unyango olukhanyayo lujolise kwi-circadian rhythm yengqondo kunye namanqanaba e-serotonin. Ii-sunbeds zijolise kwi-pigmentation yesikhumba (ukutshisa ilanga).
Ukhuseleko: Unyango olukhanyayo luvunyiwe yi-FDA kwi-SAD kwaye alunazo iziphumo ebezingalindelekanga ezininzi (umz., ukukhathazwa kwamehlo okuncinci). Iibhedi zelanga azivunywanga kwixinzelelo kwaye zihlelwa njengezinto ezibangela umhlaza yi-World Health Organisation (WHO).
4. Iindlela Ezikhuselekileyo Zokulala Elangeni Ukuze Uphucule Umoya
Ukuba unengxaki yokudakumba—ingakumbi ukudakumba kwexesha elithile—nazi ezinye iindlela ezisekelwe kubungqina endaweni yeebhedi zelanga:
Unyango Lokukhanya Kwezonyango: Sebenzisa ibhokisi yonyango lokukhanya evunyiweyo yi-FDA (10,000 lux) imizuzu eli-10–30 yonke imihla, kungcono kusasa. Le yindlela efanelekileyo ye-SAD.
Ukukhanya kwelanga kwendalo: Chitha imizuzu eli-15 ukuya kwengama-30 ngaphandle yonke imihla (nokuba kusezinzulwini). Ilanga lasekuseni lilungele ukulawula isigqi sakho se-circadian.
Izongezo zeVithamin D: Ukuba unevithamin D ephantsi, thatha isongezo (njengoko kucetyisiwe ngugqirha wakho). Oku kuthintela ukuvezwa yi-UV ngelixa kunyusa amanqanaba esondlo.
Unyango Lokuthetha: Unyango lokuqonda nokuziphatha (CBT) lusebenza kakhulu kwixinzelelo kwaye lunokulungisa izizathu ezibangela ukungakhululeki.
5. Izinto ezibalulekileyo ekufuneka uziqwalasele: Iibhedi zeLanga kunye noXinzelelo
Iibhedi zelanga azincedi ekudandathekeni kwaye akufuneki zisetyenziswe njengonyango. Iingozi (umhlaza wolusu, ukwaluphala ngaphambi kwexesha, uxinzelelo lomfanekiso womzimba) zidlula kakhulu naziphi na iingenelo zeemvakalelo ezingaqinisekiswanga.
Ukukhanya kwelanga kwendalo kunye nonyango lokukhanya kwezonyango ziindlela ezikhuselekileyo nezisekelwe kubungqina zokunciphisa uxinzelelo—ingakumbi i-SAD—ngaphandle kokulimaza ulusu lwakho.
Ukuba unengxaki yokudakumba, thetha nomboneleli wezempilo. Banokucebisa unyango olukhethekileyo olufana nonyango, amayeza, okanye unyango olulula.
Uxinzelelo lufanelwe lukhathalelo oluxhaswa yisayensi nolwenceba. Iibhedi zelanga azinazo naziphi na—hlala kwiindlela ezixhasa impilo yakho yengqondo neyomzimba.
Ukuba unomdla ngokukodwa kwi-seasonal depression (SAD), ndingenza isikhokelo senyathelo ngenyathelo sokusebenzisa unyango lokukhanya kwezonyango ngokukhuselekileyo—kuquka indlela yokukhetha isixhobo kunye nokwakha inkqubo yemihla ngemihla. Ngaba ungakufumana kuluncedo oko?