Indlela Ukwelashwa Kokukhanya Okubomvu Okukhulisa Ngayo Amandla Futhi Kulwa Nokukhathala

Shaja umzimba wakho ngokwemvelo—esilinganisweni samaseli.

Uzizwa ukhathele njalo, unenkungu engqondweni, noma ukhathele ngokomzimba? Awuwedwa. Ukukhathala okungapheli kuthinta izigidi emhlabeni jikelele, futhi izimbangela zivame ukuba zijule kakhulu kunokungalali nje. Izindaba ezinhle ukuthi, ukwelashwa kokukhanya okubomvu kunikezaokusekelwa yisayensi, okungahlaseliisisombululo sokusiza ukubuyisela amandla nokulwa nokukhathala—kusukelaphendukezelwe.

Isayensi: I-ATP, i-Mitochondria, kanye nokukhanya okubomvu

Amandla emzimbeni womuntu akhiqizwa yi-i-mitochondria, “izitshalo zamandla” ezincane ezingaphakathi kwamaseli akho. Lawa ma-mitochondria akhiqizaI-ATP (i-adenosine triphosphate)—i-molecule yamandla abalulekile enika amandla yonke imisebenzi yezinto eziphilayo.

Uma ucindezelekile, ugula, uguga, noma usebenza ngokweqile, ukusebenza kwe-mitochondrial kuyehla—okuholelaamazinga aphansi amandla, ukukhathala kwemisipha, futhiinkungu yengqondo.

Ukwelashwa ngokukhanya okubomvu kusebenzisa amaza athile (ngokuvamile630–850nm) ezimuncwa ngqo yi-mitochondria, zivuselela ukuthi:

• Khiqiza i-ATP eningi

• Thuthukisa ukusetshenziswa kwe-oxygen

• Yehlisa ukucindezeleka kwe-oxidative

Umphumela?Amandla engeziwe ezingeni lamaseli, okuholela kuukuvuselelwa komzimba wonke.

Izinzuzo Eziyinhloko: Indlela Ukwelashwa Kokukhanya Okubomvu Okulwa Ngayo Nokukhathala

1. Kuthuthukisa Amandla Eselula (i-ATP)

Ukukhanya okubomvu kuvuselela ngqoi-cytochrome c oxidase, i-enzyme e-mitochondria, ukusheshisa ukukhiqizwa kwe-ATP. Lokhu kusiza wonke amaseli emzimbeni wakho ukuthi asebenze kahle kakhulu—kufaka phakathi imisipha yakho, ubuchopho, kanye nesistimu yomzimba yokuzivikela.

2.Kuthuthukisa Ukucaca Kwengqondo Nokugxila

Ngokusekela ukugeleza okungcono komoya-mpilo kanye nokusetshenziswa kwamandla ezicutshini zobuchopho, ukwelashwa kokukhanya okubomvu kunganciphisa "inkungu yobuchopho" kanyeqinisa ukugxilisa ingqondo, ikakhulukazi kubantu ababhekene nokukhathala noma ukukhathala kwengqondo.

3.Kuthuthukisa Ukukhuthazela Komzimba Nokululama

Abasubathi bavame ukubika ukuthi bathuthukileamandlafuthiukululama kwemisiphangemva kokusebenzisa njalo. Ukukhanya okubomvu kunganciphisa ukukhathala okubangelwa ukuzivocavoca futhi kukusize uzizwe unamandla kakhulu ngesikhathi sokujima noma imisebenzi yansuku zonke.

4. Isekela Ukulawulwa Kokucindezeleka Nokulala

Ukukhathala kuvame ukuhlotshaniswa nokucindezeleka kanye nokungalali kahle. Ukwelashwa kokukhanya okubomvu kuye kwabonakala kusizai-cortisol ephansi(i-hormone yokucindezeleka) kanyeukukhuthaza i-melatoninukukhiqiza—okukusiza uzizwe uphumule kakhudlwana futhi ulinganisele.

Ubani Ongazuza?

Ukwelashwa ngokukhanya okubomvu kulungele:

• Abantu abaneisifo sokukhathala okungapheli or izimpawu ze-COVID ezinde

• Izisebenzi zasehhovisi ezikhathele ngokwengqondo

• Abasubathi badinga ngokusheshaukululama kanye nokuthuthukiswa kokusebenza

• Abadala ababhekana nakhoukwehla kwamandla okuhlobene nobudala

• Noma ubani ozizwayoukukhathala, ukungashukumi, noma ukukhathala

Indlela Yokusebenzisa Ukwelashwa Kokukhanya Okubomvu Ngamandla

Ukuze uthole izinzuzo ezihlala isikhathi eside, ukungaguquguquki kubalulekile. Iningi labasebenzisi libika izinguquko eziphawulekayo kuAmaviki angu-1–3.

Isiphetho: Shaja kabusha ngokwemvelo ngokukhanya okubomvu

Uma uzizwa ukhathele, ukwelashwa kokukhanya okubomvu kunikezayemvelo, engahlaseliindlela eyavuselela umzimba wakho, ubuyisele amandla eseli, futhithola amandla akho kabusha—ngaphandle kwe-caffeine, izithasiselo, noma izinto ezivuselelayo.

Ngokuthuthukisa ukusebenza kwe-mitochondrial kanye nokukhiqizwa kwe-ATP, ukwelashwa kokukhanya okubomvu akugcini nje ngokufihla ukukhathala—kuyasizauyibhekisa ekuqaleni.

Akuyona nje indlela yokwelapha.
Kungukuthiamandla, anikwa amandla ukukhanya.