Farira kunze kwekuchengeteka
Kana iwe uchigara uchikanda sunscreen uye uchienda panze kuti uende nokukurumidza jog kana sweaty boot camp, uri kutamba nematambudziko. Kusachengetedzwa kwezuva kusingaoneki uye shure kwayo (zuva rinopisa zuva uye, kazhinji, kenza yeganda) rinogona kukanganisa hupombwe mumuviri wako mukuru, ganda rako.
Ichokwadi, maererano neChans Cancer Foundation, zvinodarika mamiriyoni 5,4 mamiriyoni ee-non-melanoma yechirwere yeganda inorapwa gore roga roga, uye pakati pe40 ne50 muzana yevanhu vachave vaine basal cell kana squamous cell carcinoma nemakore makumi matanhatu ekuberekwa. Mukupedzisira, inokosha, Foundation inotaura kuti inenge 90 kubva muzana yee-non-melanoma ganda rekenza inobatanidza nehuwandu hwehutachiona hweWV kubva kune zuva, asi inofungidzirwa kuti 87 muzana yemaronda echirwere cheganda rinogona kuwanikwa kune rimwechete.
Saka, hongu, jog inokurumidza isina shisi yezuva haisi chokwadi chaicho.
Zvinosuruvarisa, ini ndiri kunyanya mwana wechiposera nekuda kwezviyero izvi. Mushure mekuyaruka kwakazadzwa nemitambo yekunze uye yekuchengetedza, kakawanda munguva yepamusoro kwemaawa ezuva, uye pasina kunyatsoona shisi yezuva kana zvimwe zvidziviriro, ndaiva nebhaal cell yangu yekutanga yakarapwa pazera remakore makumi maviri nemashanu, uye wechipiri ndiri nemakore makumi matatu.
Kunzwa pamusoro pevanhu vane kenza yeganda kunotyisa nyaya uye kudzidza pamusoro pezvinotyisa zvingaita kuti iwe ude kupedza hupenyu hwako hwose mukati, asi hapana chikonzero chekukanda mwana kunze kwegeji. Zvinonyatsogoneka kuti ufare muupenyu hwakazara nebasa rekunze, kusanganisira masikati masikati, kufamba kwemajeri, gungwa yoga, nekufamba kwenguva refu, pasina kukuvadza kamuvara kweganda. Iwe unongoda kuziva kuti ungabatsira sei kuderedza kuchera kwezuva kana uchiita kunze.
1 - Usambofa Wakakanganwa SPF yako
Girasi yezuva-uchitenge, chengetedza mamwe mavhapiti ayo muhomwe yako, motokari, uye gym bag, uye usingashandise usati waenda kunze. Uyu ndiwo mutsara wako wekutanga wezvidziviriro kune pevara rakagadzirwa, saka usazvitora zvishoma. IAmerican Academy of Dermatology inopa mazano aya ekusarudza uye nekushandisa suncreen:
- Tarisa mazamu akazara, asingadziviriri emvura anochengetedza kubva kuUVA uye UVB rays.
- Isa kisikiti chezuva kwemaawa gumi nemashanu usati wabuda panze, sezvo zvinotora nguva yakareba kuti zvipinde uye zvive zvakakwana kudzivirira.
- Shandisai kamwechete chezuva (izvo zvakakwana kuzadza girazi, vanhu) kuvhara ganda rako rakajeka. Iwe unogona kukwanisa kurega zvishoma kana iwe ukadzikisa ganda rako rekudzivirira nemashizha akareba uye pantshi.
- Tarisa mazuva ekupera kwezuva rako. Usashandisa michina yakapera.
- Iva nechokwadi chekuti unoshandisa cheki chako chezuva kune nzvimbo dzakawanda-dzisingatarisirwi, sezvinoita nzeve dzako, zvigunwe zvetsoka dzako, uye musana wemakumbo ako.
- Torazve maawa maviri, kana kuti iwe uri kushandira jira, zvishoma nemaminitsi makumi mapfumbamwe. Verenga mirayiridzo pairira kuti uone kuti uri kushandisa nguva yakawanda.
- Kuchengetedza-kunyange kunyange kune makore kana kuti kunaya-makore haaidzi miranga ye UV kubva pakuuya.
Dr. Fayne Frey, dermatologist yebhoditi uye nheyo yeFryFace, anopa imwe yekupedzisira yezuva yakasvibirira chipanho kune vashanyi, "Ndinokurudzira kuva yakisi-based based sunscreen sezvavanowanzorega kumhanya mumeso uye kuita kuti kupisa." Somuenzaniso, Waxhead ine Coconut Oil Sunscreen Stick inopa SPF 30 uye inogadzirwa neine chete, yakavimbiswa-yezvinhu zvinokonzerwa nemafuta, zvinosanganisira kokonati mafuta, bhisiki, non-nano zinc oxide, uye pamwe necocoa powder kana kuti vanilla.
2 - Kupfeka UPF Clothing
Kana kushandiswa nekudzokorora kushandiswa kwezuva kunonzwa sekutadza kusingagumi, saka ndiyo nguva yekukwanisa kusvika kumapfeki anodzivirira UPF. UPF inomiririra "ultraviolet kudzivirirwa," uye ndiyo yezvimwe zvakafanana zveSSPS yezuva.
Kunyange zvazvo zvipfeko zvose zvinopa chiyero chekudzivirirwa kubva kumasikati, mamwe machira ari nani kupfuura mamwe ekudzivirira kunze kwemazuva. Makambani anogona kunyora-kuongorora zvipfeko zvavo zvekuchengetedzwa kwemhepo, kugamuchira UPF-rating, iyo yakakwirira pane iyo UPF 50+, iyo inobvumira kudarika 1 / 50th yemirairo yezuva inonzi ultraviolet.
Zvechokwadi, kupfeka kwePFF kunongoshanda chete paganda rawakafukidza nemapfeko, naizvozvo unofanirwa kuramba uchishanda kwezuva nezuva kune rimwe ganda rinoratidzika, asi kusarudza kwePF-yakagadziriswa yakasvikika inobhururuka uye sleeve yakareba kumusoro panguva inotevera kuronga kupedza zuva rekunze kunogona kufamba nenzira yakakura yekuchengetedza iwe wakachengeteka paunoderedza dambudziko rekushanda kwezuva.
3 - Sarudza Mamwe Kuwedzera Kubvira Kubva Kumusoro kusvika kuTowe
Zvakajairika kuti ude kubvisa pane bhizinesi bhodhi uye shorts kana mazuva achipisa, asi pfungwa yakanaka yekudzivisa. Kunyange zvazvo zvingaita sokuti zvinosuruvarisa, kuvhara kubva kumusoro kusvikira kune zvigunwe inzira inokunda yekuderedza zuva kubuda kwezuva. Chikwata chakazara chezvikoti, magirazi ezuva, mashizha marefu, uye leggings inofanira kuva yekushanda kwako kwezhizha.
Ichokwadi ndeyekuti, micheka yemazuva ano yemazuva ano yakagadzirirwa kutonhora, kupa hutano hwakanaka hunotibatsira kubvisa unyoro kubva paganda rako kuti ugare wakachena uye wakaoma. Izvo zvinogona kutora zvimwe kushandiswa, asi chero bedzi uchisarudza zvipfeko zvakakodzera, kudzidzira mumashandire akareba uye leggings (kunyanya avo ne UPF rating) hazvina kunaka sezvamungafunga.
Uye kana iwe usingakwanisi kufungidzira kutora chinhu chipi zvacho kunze kwekfupi uye tangi yepamusoro, chivhara mune dzimwe nzira nekukanda UPF-yakarongwa nhoo yakakura ine brim yakawanda uye miviri yakawanda yemasikati eine U Broad / UVB kudzivirira. Kana kuedza sarudzo refu-refu nehombodo shorts, kana peji leggings ine tangi yepamusoro. Kunyanya iwe unogona kuedza kugara wakavharwa, zviri nani pane iwe uchava.
4 - Dzivisa Peak Maawa eSuva
Maererano naFrey, kune imwe nzira iri nyore zvikuru yekudzivirira zuva kubuda kwezuva: Dzivisa kukwirira kwemaawa masikati. "Edza kupedza basa rako rekunze kunze kwemaawa masikati kana manheru masikati uye manheru masikati kana mazuva ezuva asati asimba," anodaro. Kazhinji, zuva rakanyanya kusimba pakati pe10am ne2: 00 masikati, asi izvi zvinogona kusiyana zvishoma nenyika. Murairo wakanaka wegunwe ndewokuti uite basa rako kushanda kana zuva kana zuva rovira. Hazvikuvadzi kuti zvinowanzotonhora panguva idzi, zvakare.
5 - Tsvaga Shadhi
Chero pose pazvinenge zvichibvira, shandisa nzira dzine shady paunenge uchimhanya, uchifamba, kana kuti bhasikoro. Kunyange kana mamwe mavhiri eWV achipinda muvharo-rekuvhara, iwe unenge uchingopedzisira uripo. Uye kana uri kutungamira kunze kwemajeri e yoga kana boot camp , tsvaga mavhiriji akafukidzwa kana mapurisa emumvuri uko iwe unogona kugadzirisa kubva zuva.
Shoko Rinobva
Zvechokwadi, chimwe chezvinhu zvakanakisisa pamusoro pekuita kunze kunze kwezuva rakanaka ndiko kuva nemikana yekufarira zuva. Hapana munhu anokurudzira kuti iwe unofanira kudzivisa zuva rose, asi, iwe unofanira kutora matanho anobatsira ekuderedza kusvitsa kweUV. Izvi hazvisi izvo chete zvinoderedza mikana yemukenza weganda, asi inogonawo kubatsira kudzivirira kukanganiswa, mavara ezuva, uye izvo zvisinga-zvino-zvinokwezva "kuchena" kuonekwa kwezuva rinoparadza ganda rinotora.
> Sources:
> American Academy of Dermatology. "Maitiro Okushandisa Sunscreen."
> Kanzera reChangu. "Kanzera yeganda Chokwadi uye Nhamba." Yakavandudzwa February 2017.
> Kanzera reChangu. "Chii Chinochengetedza Zuva?" May 2015.