Kushungurudzika kunokanganisa mamiriyoni evanhu pasi rose, uye vanhu vazhinji vanotendeukira kumishonga yechisikigo—kusanganisira chiedza chezuva—kuti vaderedze kuora mwoyo. Asi nekushaikwa kwezuva kwenguva pfupi (nekuda kwemamiriro ekunze, mararamiro, kana nzvimbo), vamwe vanoshamisika kana mibhedha yezuva (mibhedha yezuva) inogona kupa simba rekusimudzira manzwiro zvakafanana. Kunyange zvazvo chiedza chezuva nemibhedha yezuva zvese zvichiburitsa mwaranzi yeUV, kukanganisa kwazvinoita kuora mwoyo kwakasiyana zvakanyanya. Ngationgororei chokwadi, kubva pakushanda kwemibhedha yezuva kusvika panjodzi dzayo dzehutano hwepfungwa neutano hwemuviri.
1. Mabatiro Ezuva Anoenderana Sei Nemanzwiro Emunhu: Sainzi Iri Kukonzera Chiedza Nekuora Mwoyo
Kuti tinzwisise kana mibhedha yezuva ichigona kubatsira pakuora mwoyo, tinofanira kutanga tabatanidza chiedza chezuva, mwaranzi yeUV, uye kudzora manzwiro. Heino sainzi huru:
Kugadzirwa kweVhitamini D: Chiedza chezuva (kunyanya UVB rays) chinoita kuti ganda rigadzire vhitamini D. Kuderera kwevhitamini D kwakabatana nehuwandu hwakanyanya hwekuora mwoyo, sezvo chikafu ichi chichitsigira mashandiro ehuropi anodzora manzwiro (sekugadzirwa kweserotonin).
Circadian Rhythm: Chiedza chezuva chinobatsira kuenzanisa circadian rhythm yemuviri (wachi yemukati), izvo zvinokanganisa kunaka kwekurara. Kusarara zvakanaka kunowedzera kuora mwoyo, saka circadian rhythms dzakagadzikana dzinogona kuvandudza manzwiro.
Zvipingamupinyi zveMibhedha yeZuva: Mibhedha yeZuva inoburitsa mwaranzi yeUV (kazhinji UVA, ine UVB), asi yakagadzirirwa kutsvukisa ganda—kwete kutsigira manzwiro. Mwero wayo weUVB unowanzova wakaderera pane wezuva rechisikigo (kunyanya mumamodeli ekutengesa), uye mwaranzi yayo yakabatana haitevedzere chiedza chechisikigo chinobatsira hutano hwepfungwa.
2. Kurara paZuva Kunobatsira Here Nekuora Mwoyo? Uchapupu Hwacho
Mhinduro pfupi: Kwete—hapana humbowo hwakavimbika hunoratidza kuti mibhedha yezuva inobatsira pakuora mwoyo, uye ine njodzi huru dzinogona kukanganisa hutano hwepfungwa nehwemuviri. Heino chikonzero nei:
Kushaikwa kweUchapupu hweChirwere: Hapana zvidzidzo zvakakura zvinoratidza kuti mibhedha yezuva inoderedza zviratidzo zvekuora mwoyo. Kunyange hazvo vamwe vanhu vachiti manzwiro avo anochinja kwenguva pfupi mushure mekutsvuka, izvi zvingangove zvichikonzerwa nezvinhu zvakaita sekuzorora kana kunzwa "kuzvitarisira" - kwete mwaranzi yeUV pachayo.
Kusashanda zvakanaka kweVitamin D: Mibhedha yezuva inzira isina kunaka yekuwedzera Vitamin D yekuderedza kushungurudzika. Kuti uwane Vitamin D yakakwana kubva pamibhedha yezuva, unofanirwa kuzvipinza mumwaranzi yeUV inokuvadza (inowedzera njodzi yekenza yeganda) kupfuura zvakachengeteka.
Njodzi Yekuora Kwehutano Hwepfungwa: Kugara pamubhedha wezuva kunobatanidzwa nematambudziko emuviri (semuenzaniso, kunzwa kumanikidzwa kuchengetedza ruvara rweganda) uye kunetseka nezvekukuvadzwa kweganda. Kune vamwe, kunetseka uku kunogona kuwedzera zviratidzo zvekuora mwoyo.
3. Mibvunzo Inowanzo bvunzwa Nezve Sunbeds uye Depression
Mubvunzo 1: Kana chiedza chezuva chichibatsira kuora mwoyo kwangu, sei ndisingakwanise kugara pamibhedha yezuva?
Chiedza chezuva chinopa zvinopfuura mwaranzi yeUV chete. Chinopa chiedza chakazara (kusanganisira chiedza chebhuruu) chinodzora zvakananga nzvimbo dzepfungwa dzepfungwa uye rhythm yecircadian. Kusiyana neizvi, mibhedha yezuva:
Inoburitsa UVA zvakanyanya (iyo isingatsigire hutano hwe circadian pamwe nechiedza chechisikigo).
Kushaya chiedza chebhuruu chinobatsira kudzvinyirira melatonin (hormone yekurara) uye kuwedzera kungwarira - chinhu chinokosha pakurwisa kusagadzikana kwemasikati.
Zvinoda kushandiswa mumba, kazhinji uri wega, izvo zvinokanganisa mabhenefiti ekuva panze (semuenzaniso, mhepo itsva, kusangana nezvisikwa).
Mubvunzo wechipiri: Ko mibhedha yezuva yakachengeteka here pane kusarapa kuora mwoyo?
Kwete zvachose. Kuora mwoyo kusina kurapwa kwakakomba, asi mibhedha yezuva ine njodzi dzinoisa hupenyu pangozi (senge kenza yeganda) dzinopfuura chero zvakanakira zvemanzwiro zvisina humbowo. Kune mishonga yakachengeteka, yakavakirwa pauchapupu, inosanganisira kurapwa, mishonga, uye kurapwa nechiedza (kwete mibhedha yezuva).
Mubvunzo wechitatu: Ndeupi musiyano uripo pakati pemibhedha yezuva nekurapa nechiedza chekurapa kushungurudzika?
Kurapa nechiedza chakajeka (chinoshandiswa pakurapa chirwere chemwaka, kana kuti SAD) kwakasiyana zvikuru nemibhedha yezuva:
Rudzi rweChiedza: Kurapa nechiedza kunoshandisa chiedza chena chakazara (kana chiedza chebhuruu) chisina mwaranzi yeUV. Mabhedha ezuva anoshandisa mwaranzi yeUV.
Chinangwa: Kurapa nechiedza kunobatsira kuti uropi hushande zvakanaka uye kuti ganda rive nemazinga e serotonin. Mibhedha yezuva inonangana nekuchinja kweganda kuti rive neruvara rweganda.
Kuchengetedzwa: Kurapa kwakareruka kwakatenderwa neFDA kune SAD uye hakuna migumisiro yakawanda (semuenzaniso, kushushikana kwemaziso kudiki). Mabhedha ezuva haatenderwe kune vanhu vane kuora mwoyo uye anoiswa muzvikamu zve carcinogen neWorld Health Organization (WHO).
4. Dzimwe Nzira Dzakachengeteka Dzekurara Pazuva Kuti Uwedzere Kufara
Kana uchinetseka nekuora mwoyo—kunyanya kuora mwoyo kwemwaka—heano mamwe maitiro akavakirwa pauchapupu panzvimbo pekugara pamibhedha yezuva:
Kurapa Nechiedza Chekurapa: Shandisa bhokisi rekurapa nechiedza rakatenderwa neFDA (10,000 lux) kwemaminitsi gumi kusvika makumi matatu pazuva, zviri nani mangwanani. Iri ndiro danho repamusoro reSAD.
Chiedza chezuva: Pedza maminetsi gumi nemashanu kusvika makumi matatu uri panze zuva nezuva (kunyangwe pamazuva ane makore). Zuva remangwanani rakanakira kudzora rhythm yako ye circadian.
Zvinowedzerwa neVitamin D: Kana usina Vitamin D yakawanda, tora chimwe chinowedzerwa (sezvakataurwa nachiremba wako). Izvi zvinodzivirira kusvibiswa neUV ukuwo zvichiwedzera huwandu hwezvinovaka muviri.
Kurapa Nekutaura: Kurapa nepfungwa dzekuita zvinhu (CBT) kunoshanda zvikuru pakuderedza kushungurudzika uye kunogona kugadzirisa zvikonzero zvinokonzera kusagadzikana kwepfungwa.
5. Zvinhu Zvinokosha: Mibhedha yeZuva uye Kuora Mwoyo
Mibhedha yezuva haibatsiri pakuora mwoyo uye haifanirwe kushandiswa semushonga. Njodzi dzacho (kenza yeganda, kukwegura nguva isati yakwana, kushushikana kwemuviri) dzinopfuura chero zvakanakira zvemanzwiro zvisina humbowo.
Chiedza chezuva chemuzvarirwo uye kurapwa nechiedza chekurapa inzira dzakachengeteka, dzakavakirwa pauchapupu hwekuderedza kushushikana—kunyanya SAD—pasina kukuvadza ganda rako.
Kana uri kunetseka nekuora mwoyo, taura nenyanzvi yehutano. Vanogona kukurudzira kurapwa kwakagadzirirwa iwe pachako senge kurapwa, mishonga, kana kurapwa kwechiedza.
Kushungurudzika kunofanirwa kutarisirwa netsitsi, kutsigirwa nesainzi. Mibhedha yezuva haina kana chimwe chazvo—ramba uchishandisa nzira dzinotsigira hutano hwepfungwa nehwemuviri.
Kana uchinyanya kufarira nezvedambudziko remwaka (seasonal depression - SAD), ndinogona kugadzira gwara rekushandisa kurapa nechiedza chekurapa zvakachengeteka - kusanganisira masarudzo emudziyo uye kuvaka purogiramu yezuva nezuva. Izvi zvingakubatsira here?