Choteteza ku dzuwa: momwe mungasankhire SPF yabwino komanso momwe mungagwiritsire ntchito

Zamkati

• Ndi khungu liti lomwe mungasankhe
• Momwe mungagwiritsire ntchito zoteteza ku dzuwa moyenera
• Zodzikongoletsera ndi kuteteza dzuwa
• Zakudya zoteteza khungu

Kuteteza dzuwa kuyenera kukhala 50, komabe, anthu abulauni ambiri amatha kugwiritsa ntchito index yotsika, chifukwa khungu lakuda limapereka chitetezo chachikulu poyerekeza ndi omwe ali ndi khungu lowala.

Kuonetsetsa kuti khungu limatetezedwa ku cheza cha ultraviolet, ndikofunikanso kupaka mafuta oteteza khungu moyenera, kugwiritsa ntchito yunifolomu yosanjikiza, yomwe imayenera kugwiritsidwanso ntchito maola awiri alionse padzuwa kapena mutakumana ndi nyanja kapena dziwe, mwachitsanzo. Kuphatikiza apo, kuti khungu lanu lizitetezedwa kwambiri, mutha kugwiritsanso ntchito zoteteza ku khungu kuti muzimwa kapena kumwa mankhwala owonjezera a carotenes ndi ma antioxidants, omwe amathandiza, pamodzi ndi zoteteza ku dzuwa, kuteteza khungu ku zipsinjo zomwe zimadza ndi dzuwa.

Khungu lakuda: SPF pakati pa 20 ndi 30

Ngakhale kuteteza khungu kuzowononga za dzuwa, mafuta oteteza khungu kumachepetsa mphamvu ya vitamini D. Chifukwa chake, kuti mavitamini D apangidwe mokwanira, ndibwino kuti muzitsuka dzuwa osachepera mphindi 15 isanakwane 10 koloko komanso pambuyo pa 4 koloko masana, osagwiritsa ntchito zoteteza ku dzuwa. Umu ndi momwe mungatsimikizire kuti vitamini D mthupi.

Ndi khungu liti lomwe mungasankhe

Ngakhale kuli bwino kugwiritsa ntchito zoteteza ku dzuwa ndi cholozera cha 50, zikopa zakuda zitha kugwiritsa ntchito milingo yotsika, mosamala, monga zasonyezedwera patebulo:

Chidziwitso chofunikira chomwe chiyenera kuwonedwa pazodzitchinjiriza ndi kudziteteza kumatenda a A ndi B (UVA ndi UVB). Chitetezo cha UVB chimateteza ku kutentha kwa dzuwa, pomwe chitetezo cha UVA chimateteza kuteteza kukalamba msanga komanso khansa yapakhungu.

Momwe mungagwiritsire ntchito zoteteza ku dzuwa moyenera

Kuti mugwiritse ntchito zoteteza ku dzuwa, muyenera kusamala, monga kugwiritsa ntchito mankhwalawo ngakhale kuli mitambo komanso sikuzizira kwambiri, kukhala kofunikira:

• Ikani mafuta oteteza ku khungu pakhungu lanu lomwe silinaume, pasanathe mphindi 15 dzuwa lisanafike;
• Yendani ndi zotchinga dzuwa maola awiri aliwonse;
• Sankhani zoteteza ku khungu lanu;
• Komanso gwiritsirani ntchito mankhwala am'milomo ndi zoteteza ku dzuwa zoyenera kumaso;
• Dutsani wotetezera thupi lonse mofanana, komanso kuphimba mapazi ndi makutu;
• Pewani kuwononga nthawi yambiri padzuwa komanso nthawi yotentha kwambiri.

Musanagwiritse ntchito zoteteza khungu kwa nthawi yoyamba, ayenera kuyezetsa kaye pang'ono kuti adziwe ngati thupi lawo siligwirizana ndi mankhwalawo. chifukwa cha izi, mutha kuwononga khutu kuseri kwa khutu, ndikuzisiya kuti zichite kwa maola pafupifupi 12, kuti muwone ngati khungu likulandirana ndi malonda. Ngati palibe zomwe angachite, zikutanthauza kuti atha kugwiritsidwa ntchito mthupi lonse.

Onani zizindikiro za zoteteza ku khungu ndi zomwe muyenera kuchita.

Onaninso kanema wotsatira woteteza dzuwa ndipo onani maupangiri ndi maupangiri ena:

Malangizo ena ofunikira kuti mudziteteze ku dzuwa ndi kukhala pansi pa parasol, kuvala magalasi ndi chipewa cham'mbali komanso kupewa kupezeka padzuwa nthawi yotentha, pakati pa 10:00 ndi 16:00.

Zodzikongoletsera ndi kuteteza dzuwa

Zinthu zambiri zokongola, monga mafuta odzola ndi zodzoladzola, zimakhala ndi chitetezo cha dzuwa popanga, zomwe zimathandiza posamalira khungu. Kuphatikiza apo, pali zinthu zomwe zimapindulitsanso ndi zinthu zomwe zimalepheretsa makwinya ndi mawanga pakhungu, monga mavitamini A, C, D ndi collagen.

Ngati mankhwalawa alibe chitetezo chadzuwa kapena alibe index yotsika, muyenera kuthira mafuta oteteza ku dzuwa musanadzipangidwe, ngakhale ataperekanso chitetezo chamtunduwu.

Zakudya zoteteza khungu

Zakudya zomwe zimateteza khungu ndi zomwe zimakhala ndi ma carotenoids, chifukwa zimathandizira kupanga melanin, chinthu chomwe chimapereka utoto pakhungu komanso chimateteza ku kuwala kwa dzuwa. Kuphatikiza pa kuthandiza khungu, carotenoids ndi ma antioxidants omwe amalimbikitsanso chitetezo cha mthupi komanso kupewa matenda monga khansa.

Zakudya zazikulu zomwe zili ndi carotenoids ndi: acerola, mango, vwende, phwetekere, msuzi wa phwetekere, gwava, dzungu, kabichi ndi papaya. Zakudyazi ziyenera kudyedwa tsiku ndi tsiku kuti khungu liwoneke komanso kuteteza khungu. Onani zakudya zambiri zomwe zili ndi beta-carotene.

Vidiyo yotsatirayi imapereka malangizo othandizira kupititsa patsogolo khungu: