Sangalalani ndi Ngongole Mwachangu
Ngati nthawi zonse mumatulutsa sunscreen ndikupita panja kuti mukathamangitse msanga kapena mumsasa wothamanga, mumakonda kukonda masoka. Dzuwa losatetezeka ndi zotsatira zake (kutentha kwa dzuwa ndi, kawirikawiri, kansa ya khungu) zingathe kuvulaza thupi lanu lalikulu kwambiri, khungu lanu.
Ndipotu, malinga ndi khungu la Skin Cancer Foundation, anthu oposa 5.4 miliyoni omwe ali ndi khansa yapakhungu ya khansa samachiritsidwa chaka chilichonse, ndipo pakati pa 40 ndi 50 peresenti ya anthu adzakhala ndi selo kapena squamous cell carcinoma pazaka 65 za kubadwa kwawo. Pachimake chofunika kwambiri, Foundationyo inanena kuti pafupifupi 90 peresenti ya khansa ya khansa yomwe siili ndi khansa yowonongeka ndi dzuwa, koma pafupifupi 87 peresenti ya khansa ya khansa ya khansa ya khansa ya khansa imatha kumalo omwewo.
Kotero, eya, njoka yofulumirayo popanda kuwala kwa dzuwa sikulondola.
N'zomvetsa chisoni kuti ndine mwana wazithunzi chifukwa cha ziwerengerozi. Pambuyo pa unyamata wodzala ndi masewera olimbitsa thupi ndi kuteteza, nthawi zambiri nthawi ya maola a dzuwa, komanso osamalidwa ndi dzuwa kapena chitetezo china, ndinkakhala ndi basal cell carcinoma ndili ndi zaka 25, ndipo wachiwiri wanga ali ndi zaka 30.
Kumva za khansara za khungu la anthu zomwe zimasokoneza nkhani ndikuphunzira za zowerengera zoopsa zingakupangitseni kuti mupeze moyo wanu wonse mkati, koma palibe chifukwa choponyera mwana kunja kwa madzi. Ndizotheka kukhala ndi moyo wodzala ndi ntchito zakunja, kuphatikizapo kuthamanga masana, kuyenda maulendo, ma yoga a m'nyanja, ndi maulendo ataliatali, popanda kuvulaza khungu. Mukufunikira kudziwa momwe mungathandizire kuchepetsa kutentha kwa dzuwa pamene mukuchita kunja.
1 - Musaiwale SPF yanu
Gwiritsani ntchito zowunikirapo, sungani zikho zina zowonjezera m'thumba lanu, galimoto, ndi thumba la masewera olimbitsa thupi, ndipo muzigwiritseni ntchito musanatuluke panja. Ili ndilo mzere woyamba wa chitetezo kwa khungu loonekera, kotero musati mutenge mopepuka. The American Academy of Dermatology imapereka malangizo awa posankha ndi kugwiritsa ntchito mawindo a dzuwa:
- Fufuzani zamagetsi, zosagonjetsedwa zamadzi zomwe zimateteza ku mazira a UVA ndi UVB.
- Gwiritsani ntchito kuwala kwa dzuwa osachepera mphindi 15 musanayambe kutuluka panja, chifukwa zimatenga nthawi yaitali kuti zilowerere ndikukhala zotetezeka mokwanira.
- Gwiritsani ntchito khungu la dzuwa (ndikokwanira kudzaza galasi, anthu) kubisa khungu lanu. Mutha kuthawa pang'onopang'ono ngati mutachepetsa khungu lanu ndi manja aatali ndi mathalauza.
- Onetsetsani masiku omwe amatha kutsegula dzuwa. Musagwiritse ntchito mankhwala otayika.
- Onetsetsani kuti mumagwiritsa ntchito malo oteteza dzuwa ku malo omwe simukuiwala, monga makutu anu, nsonga za mapazi anu, ndi msana wa miyendo yanu.
- Limbikitsani maola awiri aliwonse, kapena ngati mukugwira ntchito thukuta, pafupifupi mphindi 80 iliyonse. Werengani malangizo pa chizindikiro kuti mutsimikizire kuti mukugwiritsa ntchito nthawi zambiri.
- Kutsekemera ngakhale pa mitambo kapena mvula-mitambo siimaimitsa kuwala kwa UV kuchoka.
Dr. Fayne Frey, dermatologist yemwenso ali ndi dermatologist komanso woyambitsa FryFace, amapereka nsonga imodzi yotsiriza ya sunscreen kwa othamanga, "Ndikulangiza zitsimikizidwe za dzuwa zomwe zimakhala ndi sera chifukwa zimakhala zosawoneka ndi kuyatsa." Mwachitsanzo, Waxhead ali ndi Kokosi ya Mafuta a Sunscreen yomwe imapereka SPF 30 ndipo imapangidwa ndi zinayi zokha zokhazokha, kuphatikizapo mafuta a kokonati, sera, non-nano zincide oxide, kapena ufa wa cocoa kapena kuchotsa vanila.
2 - Valani UPF Clothing
Ngati kugwiritsa ntchito ndi kugwiritsa ntchito kachilombo ka dzuwa kumakhala ngati phokoso losatha, ndiye nthawi yoti mutenge zovala za UPF. UPF amaimira "ultraviolet chitetezo chofunikira," ndipo ndi chovala chofanana ndi SPF ya sunscreen.
Ngakhale zovala zonse zimapereka chitetezo ku dzuwa, nsalu zina zimakhala bwino kuposa ena poletsa ma radiation. Makampani amatha kuyesa zovala zawo kuti atetezedwe ndi ma radiation, atapatsidwa chiwerengero cha UPF, chomwe chili pamwamba pake ndi UPF 50+, chomwe chimapangitsa kuti dzuwa lisatuluke.
N'zoona kuti zovala za UPF zimagwirira ntchito khungu lomwe mumaphimba ndi zovala, choncho mumayenera kugwiritsa ntchito khungu la dzuwa kwa khungu lonse, koma mukusankha ululu wa UPF womwe umakhala wowala kwambiri komanso wamanja nthawi yayitali. Kukonzekera kutuluka tsiku kunja kungapite kutali kuti ndikusunge bwino ndikuchepetsa kuchepa kwa ntchito ya dzuwa.
3 - Sankhani Zowonjezera Zambiri Kuchokera Mutu Kufikira
Ndi zachilendo kufuna kutaya masewera a masewera ndi akabudula pamene masiku otenthedwa, koma ndi lingaliro labwino kukana zofunazo. Ngakhale zikhoza kumveka zomvetsa chisoni, chophimba kuchokera kumutu mpaka kumapazi ndi njira yopambana yochepetsera dzuwa. Chida chokwanira cha zipewa, magalasi a magalasi, manja autali, ndi leggings ziyenera kukhala zowonjezera zozizira.
Chowonadi ndi chakuti, nsalu zamakono zowala masiku ano zimapangidwa kuti zikhale nyengo yozizira, kupereka mpweya wabwino kwambiri umene umathandiza kutulutsa chinyezi ku khungu lanu kuti mukhale ozizira ndi owuma. Zingatengere kuti ena azizolowereka, koma ngati mutasankha zovala zoyenera, kuchita masewera olimbitsa thupi ndi ma leggings (makamaka omwe ali ndi UPF mlingo) sizoipa monga momwe mungaganizire.
Ndipo ngati simungadziwe kuthamanga china chilichonse koma zazifupi ndi tanki, titseketseni mwa njira zina poponya chipewa cha UPF chokhala ndi zida zambiri komanso magalasi obiriwira omwe ali ndi magetsi ochuluka kwambiri UVA / UVB chitetezo. Kapena yesani pamwamba pamanja pamanja ndi zazifupi, kapena pepala lokhala ndi tani pamwamba. Mukamayesetsa kuti mutseke, mudzakhala bwino.
4 - Pewani Chiwerengero Cha Maola a Maola
Malingana ndi Frey, pali njira imodzi yosavuta yochepetsera dzuwa: Pewani nsonga ya maola a dzuwa. "Yesani kuchepetsa kuchita masewera olimbitsa thupi lanu m'mawa kwambiri kapena madzulo kapena madzulo dzuwa likatuluka kwambiri dzuwa," akutero. Kawirikawiri, dzuŵa limakhala lolimba kwambiri pakati pa 10 am ndi 2 koloko masana, koma izi zingasinthe pang'ono ndi dera. Chikhalidwe chabwino cha thumbu ndichokwaniritsa ntchito yanu kuti dzuwa lituluke kapena kutuluka. Sikumapweteka kuti nthawi zambiri imakhala yozizira nthawi izi, nayenso.
Funani Mtambo
Nthawi iliyonse yomwe ingatheke, gwiritsani ntchito njira zamdima pamene mukuyenda, kuyenda, kapena kuyendetsa njinga. Ngakhale mazira a UV atalowa mkati mwa chivundikiro cha tsamba, muli osachepera pang'ono. Ndipo ngati mukupita panja kukachita masewero a yoga kapena kampu yotsekemera , yang'anani malo ophimbirako kapena malo odyera komwe mungapeze mpumulo kuchokera ku dzuwa.
Mawu Ochokera
Inde, imodzi mwa mbali zabwino kwambiri zogwiritsira ntchito panja pa tsiku labwino ndikukhala ndi mwayi wosangalala ndi dzuwa. Palibe amene akunena kuti muyenera kuteteza kuwala kwa dzuwa, koma m'malo mwake, muyenera kutenga njira zochepetsera kuwala kwa UV. Izi sizidzangowonjezera mwayi wanu wa khansa yapakhungu, koma ingathandizenso kuteteza makwinya, madontho a dzuŵa, ndi maonekedwe a "khungu" omwe amawonetsa khungu amawoneka.
> Zotsatira:
> American Academy of Dermatology. "Mmene Mungagwiritsire Ntchito Pulogalamu ya Dzuwa."
> Gawo la Khansa ya Khungu. "Khansa ya Khungu ndi Zowerengera za Khungu." Kusinthidwa February 2017.
> Gawo la Khansa ya Khungu. "Kodi zovala zotetezedwa ndi dzuwa ndi zotani?" May 2015.