Ngaba Ukugcakamela Ilanga Kulungile Kuwe? Izibonelelo, Iziphumo ebezingalindelekanga kunye nokuthintela

Umxholo

• Oko kuthetha ukuthamba ilanga
• Izibonelelo zelanga
• Ngaba ukugcakamela ilanga akulunganga kuwe?
• Ungathatha ilanga ixesha elingakanani?
• Ngaba ukuhlamba ilanga kunokulimaza umntwana ongakazalwa?
• Iingcebiso zokuthambisa ilanga kunye namanyathelo okhuseleko
• Ezinye iindlela zokuthambisa ilanga
• Yise kude

Oko kuthetha ukuthamba ilanga

Ngokuthetha kakhulu malunga nokufuna umthunzi kunye nokunxiba i-SPF-nkqu nakwiintsuku ezinamafu nasebusika- kunokuba nzima ukukholelwa ukuba ukubekwa elangeni, ngeedosi ezincinci kunokuba luncedo.

Ukutshiswa lilanga, okusisenzo sokuhlala okanye ulele elangeni, ngamanye amaxesha ngenjongo yokususa, kunokuba nezibonelelo zempilo xa kwenziwe ngokufanelekileyo.

Kukho umahluko omkhulu, ukuba uqiniseke, phakathi kokuphuma ngaphandle imizuzu eli-10 ngaphandle kwescreen selanga kunye nokuchitha ixesha rhoqo ebhedini yokushuka.

Ubungozi bokuvezwa lilanga kakhulu bubhalwe kakuhle. Ukuchitha ixesha elangeni ngaphandle kwe-SPF sesinye sezizathu zesifo se-melanoma, phakathi kwezinye iimeko.

Nangona kunjalo, iidosi eziphezulu zevithamini D - xa zibonakaliswe kukukhanya kwelanga, ulusu lwethu lujika icholesterol ibe nguvithamin D - kubonisiwe ukunceda ukuthintela izifo ezithile nezifo ezithile.

Izibonelelo zelanga

Ukuvezwa lilanga kunceda umzimba wenze uvithamin D ngokwendalo. Le vithamini ibalulekile kodwa abantu abaninzi abayifumani ngokwaneleyo. Ukunqongophala kukaVitamin D kuqhelekile kwaye ezinye iingqikelelo zithi abantu kwihlabathi liphela baswele.

Vitamin D kunokuba nzima ukufumana kukutya kuphela. Ikhona kwiintlanzi ezithile kunye nezikhupha zamaqanda, kodwa uninzi lwayo lusetyenziswa kwiimveliso ezinqatyisiweyo njengobisi. Izincedisi ziyafumaneka. Izibonelelo zokukhanya kwelanga kunye nevithamini D zibandakanya:

• Ukunciphisa uxinzelelo. Zimbalwa iimpawu zoxinzelelo ezinokuthi zixelwe emva kokuchitha ixesha elangeni. Ukukhanya kwelanga kubangela ukuba ingqondo ikhuphe i-hormone serotonin, enokuthi ikhuthaze imeko kwaye ikhuthaze iimvakalelo zokuzola. Ngaphandle kokudakumba, ukuchitha ixesha elangeni kuya kukonyusa imood.
• Ukulala okungcono. Ukuhlamba ilanga kunokunceda ukulawula isingqisho sakho sokujikeleza, kwaye umzimba wakho uya kuqala ukozela ngokuthembekileyo xa ilanga litshona.
• Amathambo omeleleyo. I-Vitamin D inceda umzimba ukuba uthathe i-calcium, ekhokelela kumathambo omeleleyo kwaye anokunceda ekuthinteleni i-osteoporosis kunye ne-arthritis.
• Ukuqinisa amajoni omzimba. I-Vitamin D inceda umzimba ukuba ulwe nezifo, kubandakanya, kunye, kunye nokuqinisekileyo.
• Umngcipheko wobasebenzi ophantsi. I-Vitamin D inokukhusela kwimisebenzi yokuqala kunye nosulelo olunxulumene nokuzalwa.

Gcina ukhumbula: IAmerican Academy yeDermatology icebisa malunga nokusebenzisa ukukhanya kwelanga njengeyona ndlela iphambili yokufumana ivithamin D.

Ngaba ukugcakamela ilanga akulunganga kuwe?

Ukuhlamba ilanga akukho ngaphandle kwengozi. Ixesha elininzi elangeni linokukhokelela kurhwaphilizo elangeni, ngamanye amaxesha elibizwa ngokuba kukutsha kobushushu, elibomvu nelirhawuzelayo.

Ukuvezwa lilanga kunokukhokelela ekutshisweni lilanga, okubuhlungu, kunokubangela ukudumba, kwaye kunokuchaphazela onke amalungu omzimba, kwanomlomo. Ukutshiswa lilanga kungakhokelela kwi-melanoma kamva ebomini.

Ukuqhuma kokukhanya kwe-Polymorphic (PMLE), okwaziwa ngokuba yityhefu yelanga, kunokwenzeka ngenxa yexesha elininzi elangeni. Inika njengamaqhuma abomvu ebomvu esifubeni, emilenzeni nasezingalweni.

Ungathatha ilanga ixesha elingakanani?

Ezinye iidermatologists zikholelwa ekubeni, okoko nje ungabinangxaki nokuvezwa lilanga njengesiqhelo, ungatshisa ilanga ngaphandle kokuthambisa ilanga ukuya kuthi ga. Ukunciphisa umngcipheko wokutsha lilanga, kungangcono ubambelele kwimizuzu emi-5 ukuya kweli-10.

Oku kuyokwahluka ngokokuhlala kufutshane neikhweyitha, impendulo yolusu oluqhelekileyo elangeni, kunye nomgangatho womoya. Umgangatho womoya ombi unokuthintela ukukhanya kwe-UV. Olunye uphando lubonisa ukuba kuyonakalisa ngakumbi ukufumana ilanga elininzi ngaxeshanye kunokucothwa kulo ekuhambeni kwexesha.

Ngaba ukuhlamba ilanga kunokulimaza umntwana ongakazalwa?

Ukuhlamba ilanga ngelixa ukhulelwe kunokubangela ukukhokelela emzimbeni ngenxa yokubila kubushushu. Ukuhlala elangeni ixesha elide kunokuphakamisa ubushushu obuphambili, obunokunyusa ubushushu bomntwana. bonisa amaqondo obushushu aphezulu asisiseko angakhokelela ekukhulelweni okude.

Vitamin D kubaluleke kakhulu ngexesha lokukhulelwa. ukuba i-4,000 IU ye-vitamin D yonke imihla ibe neenzuzo ezinkulu. Ukuthintela umngcipheko ongentla, thetha nogqirha wakho malunga nendlela onokufumana ngayo inani elifanelekileyo levithamini D ukuba ukhulelwe.

Iingcebiso zokuthambisa ilanga kunye namanyathelo okhuseleko

Kukho iindlela zokukhusela ilanga ngokukhuselekileyo.

• Nxiba i-SPF engama-30 okanye nangaphezulu kwaye uyisebenzise imizuzu eli-15 ngaphambi kokuba uye ngaphandle. Qinisekisa ukuba uyawugubungela umzimba wakho ubuncinci kwi-sunscreen epheleleyo. Oko kubungakanani bebhola yegalufa okanye iglasi epheleleyo.
• Ungalibali ukusebenzisa i-SPF ngaphezulu kwentloko yakho ukuba ayikhuselwanga zinwele, kunye nezandla, iinyawo, kunye nemilebe.
• Gwema iibhedi zokutshisa. Ngaphandle kokuba yingozi, uninzi lweebhedi zokulungisa ngaphandle kokukhanya zinokukhanya kwe-UVB ukukhuthaza imveliso ye-vitamin D.
• Thatha ikhefu emthunzini xa ushushu.
• Sela amanzi ukuba uchitha ixesha elide elangeni.
• Yitya iitumato, eziqulathe isixa esikhulu se-lycopene, efumanise ukuba iyanceda ukuthintela ukuba bomvu kwesikhumba kwimitha ye-UV.

Ezinye iindlela zokuthambisa ilanga

Ukuhlamba ilanga yenye yeendlela umzimba wakho onokufumana izibonelelo zelanga, kodwa ayisiyiyo yodwa indlela. Ukuba awufuni ukuxoka elangeni kodwa usafuna izibonelelo, unga:

• umthambo ngaphandle
• hamba uhambo lwemizuzu engama-30
• vula iifestile xa uqhuba
• paki kude nomsebenzi wakho uhambe
• yitya isidlo ngaphandle
• thabatha isongezelelo se-vitamin D
• utyale isibane se-UV
• yitya ukutya okunotye ivithamin D

Yise kude

Uphando lubonisa ukuba kunokubakho izibonelelo zokutshiswa lilanga kunye nokuchitha ixesha elangeni. Ukukhanya kwelanga kunokunyusa imo, kubangele ukulala okungcono, kwaye kunceda imveliso ye-vitamin D, eyomeleza amathambo kwaye inokunceda ukulwa nezifo ezithile.

Nangona kunjalo, ngenxa yeengozi ezinxulumene nokuvezwa lilanga kakhulu, nciphisa ixesha lakho lokuvezwa kwaye unxibe i-sunscreen ye-SPF 30 okanye ngaphezulu. Ukuzihlikihla elangeni ngokungakhuselekanga kunokubangela irhashalala, ukutshiswa lilanga kunye nethuba elikhulu lokuphuhlisa imelanoma.