Ngaba likho elona xesha lilungileyo lokuya ngaphandle eLangeni?

Umxholo

• Elona xesha lilungileyo lokwenza usuku
• Iingozi zokushuka
• Inqaku kwiibhedi zokususa
• Iingcebiso zokuthambisa kunye nokuthintela
• Phepha:
• Qiniseka ukuba:
• Yise kude

Akukho nzuzo yezempilo ukushuka, kodwa abanye abantu bakhetha nje ukuba ulusu lwabo lujongeka njani nge-tan.

Ukuncothuka kukhetho lobuqu, kunye nokuhlanjwa kwelanga ngaphandle -nokuba xa unxibe i-SPF-kusengumngcipheko wezempilo (nangona kucingelwa ukuba kukhuselekile ngandlela ithile kunokusebenzisa ibhedi yokushuka).

Ukuba ukhetha ukudumba, kukho elona xesha lilungileyo lemini ukushenxa ngaphandle.

Elona xesha lilungileyo lokwenza usuku

Ukuba injongo yakho kukukhawuleza ngokukhawuleza kwelona xesha lifutshane, ke kungcono ukuba ungaphandle xa imitha yelanga yomelele.

Eli xesha libekiweyo liza kwahluka kancinci kuxhomekeka ukuba uhlala phi. Kodwa ngokubanzi, ilanga lomelele phakathi kwe-10 kusasa kunye ne-4 emva kwemini.

Ngokwe-a, i-sunscreen ibaluleke kakhulu phakathi kwe-10 kusasa kunye ne-2 emva kwemini, nangona kufanelekile njalo nxiba i-sunscreen nge-SPF.

Emini, ilanga liphezulu esibhakabhakeni, nto leyo ethetha ukuba ilanga linamandla (kulinganiswa kusetyenziswa isalathiso se-UV) kuba imitha inomgama omfutshane wokuya eMhlabeni.

Usenako ukutshiswa lilanga kwakusasa okanye emva kwemini, kwaye kubalulekile ukunxiba i-sunscreen kwaneentsuku ezinamafu, xa zisekhona.

Iingozi zokushuka

Unokuyithanda indlela ojongeka ngayo nge-tan, kunye nokugcakamela ilanga kunokunyusa okwethutyana imeko yakho ngenxa yokuvezwa kwe-vitamin D, kodwa ukushuka kuyingozi kakhulu.

zibandakanya:

• Umhlaza wolusu. Ukuvezwa kakhulu kolusu kwimitha ye-UVA kungonakalisa i-DNA kwiiseli zolusu kwaye kunokukhokelela kumhlaza wolusu, ngakumbi i-melanoma.
• Ukuphelelwa ngamanzi emzimbeni.
• Ukutshiswa lilanga.
• Irash ubushushu. Ukuqubuka kobushushu kwenzeka kubushushu okanye kumaqondo obushushu ashushu xa iipoyinti zivaliwe, zibangela amaqhuma kulusu ukuba enze.
• Ukwaluphala kolusu ngaphambi kwexesha. Imitha ye-UV inokubangela ukuba ulusu luphulukane nobuthathaka, oku kubangela imibimbi ngaphambi kwexesha kunye namabala amnyama.
• Ukonakala kwamehlo. Amehlo akho anokutshiswa lilanga yiyo loo nto izibuko zelanga ezikhusela i-UV zibalulekile.
• Ukucinezelwa kwenkqubo yomzimba yokuzikhusela. Amajoni omzimba anokucinezelwa kukubhenceka kwe-UV, awushiye usesichengeni sokugula.

Inqaku kwiibhedi zokususa

Iibhedi zangaphakathi zokuhluza azikhuselekanga. Ukukhanya kunye nobushushu abakunikayo kuveza umzimba wakho kumanqanaba angakhuselekanga emitha ye-UV.

I-Arhente yaMazwe ngaMazwe yezeMpilo yoPhando ngomhlaza (IARC) yahlula amaqhekeza okususa okanye iibhedi njenge-carcinogenic ebantwini (Class 1).

Ngokutsho kweHarvard Health, “Imitha yeUVA [kwiibhedi zokususa] iphindwe kathathu ngakumbi kune-UVA ekukhanyeni kwelanga kwendalo, kwaye namandla e-UVB asondele kwelanga eliqaqambileyo.”

Iibhedi zokususa iingozi kakhulu kwaye akufuneki zisetyenziswe.

Iingcebiso zokuthambisa kunye nokuthintela

Kukho izilumkiso onokuzithatha ezenza ukuba ungakhuseleki kumonakalo welanga kunye nasekutshisweni lilanga.

• Ukutshuka kungakhuseleka xa ungahlali ngaphandle ixesha elide.
• Ngalo lonke ixesha khumbula ukusela amanzi.
• Nxiba iimveliso ze-SPF kulusu lwakho, imilebe, kunye neentloko zezandla neenyawo zakho.
• Khusela amehlo akho ngezibuko zelanga kunye neepesenti ezingama-100 zokukhusela i-UV.

Ukutya ukutya okuphezulu kwi-lycopene, njenge-tomato unamathele, kunokwenza ukuba ulusu lwakho lube sengozini yokutshiswa yilanga, nangona ufanele ugqoke i-sunscreen.

Phepha:

• ukulala elangeni
• unxibe i-SPF engaphantsi kwama-30
• ukusela utywala, okunokuphelisa amandla emzimbeni kwaye kuphazamise amandla akho okuva iintlungu zokutsha lilanga

Qiniseka ukuba:

• phinda ufake i-sunscreen qho kwiiyure ezimbini nasemva kokungena emanzini
• sebenzisa iimveliso nge-SPF kulusu lwakho lweenwele, iinyawo, kunye nezinye iindawo ezinokuphoswa ngokulula
• Sebenzisa ubuncinci i-sunscreen yokugubungela umzimba wakho (malunga nobungakanani beglasi epheleleyo)
• qengqeleka ngaphezulu rhoqo ukuze ube nethuba elincinci lokutsha
• sela amanzi, nxiba umnqwazi, kwaye ukhusele amehlo akho ngezibuko zelanga

Yise kude

Akukho zibonelelo zempilo kulusu. Inkqubo yokulala elangeni iyingozi kwaye inyusa amandla okuba nomhlaza wolusu.

Ukuba uya ku-tan, nangona kunjalo, kwaye injongo yakho kukukhawuleza ngokukhawuleza, ixesha elifanelekileyo liphakathi kwe-10 kunye no-4 ntambama

Soloko unxiba imveliso kunye ne-SPF xa ushuka, sela amanzi amaninzi, kwaye uqengqe rhoqo ukunqanda ukutshiswa.