5 zabwino zabwino za kusamba ndi dzuwa

Zamkati

• 1. Chulukitsani kupanga Vitamini D
• 2. Kuchepetsa chiopsezo cha kukhumudwa
• 3. Sinthani kugona bwino
• 4. Tetezani kumatenda
• 5. Tetezani ku radiation yoopsa
• Kusamalira dzuwa

Kudziwonetsera wekha padzuwa tsiku lililonse kumabweretsa maubwino angapo azaumoyo, chifukwa kumapangitsa kupanga vitamini D, komwe kumafunikira pazinthu zosiyanasiyana za thupi, kuphatikiza pakulimbikitsa kwa melanin, kupewa matenda ndikuwonjezera kumverera kwachisangalalo.

Chifukwa chake, ndikofunikira kuti munthuyo aziwonetseke padzuwa opanda zodzitetezera kwa mphindi 15 mpaka 30 tsiku lililonse, makamaka isanakwane 12:00 m'mawa komanso pambuyo pa 4:00 pm, popeza awa ndi maola omwe dzuwa silikhala lamphamvu komanso , motero, palibe zoopsa zomwe zimakhudzana ndikuwonekera.

Ubwino waukulu wa dzuwa ndi monga:

1. Chulukitsani kupanga Vitamini D

Kuwonetsedwa ndi dzuwa ndiye njira yayikulu yopangira vitamini D ndi thupi, yomwe imafunikira m'njira zingapo mthupi, monga:

• Kuchulukitsa magawo a calcium m'thupi, lomwe ndi lofunika polimbitsa mafupa ndi mafupa;
• Zimathandizira kupewa matenda monga kufooka kwa mafupa, matenda amtima, matenda amthupi, matenda ashuga ndi khansa, makamaka m'matumbo, m'mawere, prostate ndi mazira, chifukwa zimachepetsa kusintha kwa maselo;
• Imaletsa matenda omwe amadzitchinjiriza, monga nyamakazi ya nyamakazi, matenda a Crohn ndi multiple sclerosis, chifukwa amathandizira kuteteza chitetezo chamthupi.

Kupanga kwa vitamini D powonekera padzuwa kumakhala kwakukulu ndipo kumabweretsa zabwino zambiri pakapita nthawi kuposa kuwonjezera pakamwa, kugwiritsa ntchito mapiritsi. Onani momwe mungapangire dzuwa kuti mupange vitamini D.

2. Kuchepetsa chiopsezo cha kukhumudwa

Kuwonetseredwa padzuwa kumawonjezera ubongo wa ma endorphin, mankhwala achilengedwe opewetsa kupsinjika omwe amalimbikitsa moyo wabwino ndikuwonjezera chisangalalo.

Kuphatikiza apo, kuwala kwa dzuwa kumapangitsa kusintha kwa melatonin, timadzi timene timatulutsa tulo, kukhala serotonin, komwe ndikofunikira kuti mukhale osangalala.

3. Sinthani kugona bwino

Kuwala kwa dzuwa kumathandizira kuyendetsa kayendedwe ka kugona, ndipamene thupi limazindikira kuti ndi nthawi yogona kapena kukhala tcheru, ndikuletsa magawo osowa tulo kapena ovuta kugona usiku.

4. Tetezani kumatenda

Kuwonetsetsa pang'ono padzuwa komanso munthawi yoyenera kumathandiza kuwongolera chitetezo cha mthupi, zomwe zimapangitsa kuti zikhale zovuta kuti matenda azitha kuchitika, komanso kulimbana ndi matenda akhungu okhudzana ndi chitetezo chamthupi, monga psoriasis, vitiligo ndi atopic dermatitis.

5. Tetezani ku radiation yoopsa

Kutenthetsa dzuwa pang'ono kumathandizira kupanga melanin, yomwe ndi hormone yomwe imapatsa khungu kamvekedwe kabwino kwambiri, imalepheretsa kuyamwa kwa ma radiation ambiri a UVB, kuteteza thupi mwachilengedwe ku zotsatira zowopsa za kutentha kwa dzuwa.

Kusamalira dzuwa

Kuti mupeze maubwino awa, munthu sayenera kutentha kwambiri dzuwa, chifukwa mopitirira muyeso, dzuwa limatha kubweretsa zovuta zathanzi, monga kutentha kwa thupi, kuchepa kwa madzi m'thupi kapena khansa yapakhungu. Kuphatikiza apo, kuti muchepetse kuwopsa kokumana ndi cheza cha UV kuchokera padzuwa, tikulimbikitsidwa kugwiritsa ntchito zoteteza ku dzuwa, osachepera SPF 15, pafupifupi mphindi 15 mpaka 30 zapitazo, ndikubwezeretsanso maola awiri aliwonse.

Fufuzani njira zomwe mungapezere kutentha kwa dzuwa popanda mavuto aliwonse azaumoyo.