Maikaʻi iā ʻoe ka Sunbating? Nā pono, nā ʻaoʻao ʻaoʻao, a me nā akahele

Anter

• He aha ka manaʻo o ka sunbathing
• Nā pōmaikaʻi sunbating
• Maikaʻi iā ʻoe ka sunbating?
• Pehea ka lōʻihi e hiki ai iā ʻoe ke sunbathe?
• Hiki i ka sun suning ke hana ʻino i kahi pēpē i hānau ʻole ʻia?
• Nā ʻōlelo aʻoaʻo a me nā hana hoʻomalu no ka lā ʻana o ka lā
• Nā koho ʻē aʻe i ka sunbating
• Lawe aku

He aha ka manaʻo o ka sunbathing

Me nā kamaʻilio he nui e pili ana i ka ʻimi ʻana i ka malu a me ke komo ʻana i ka SPF - ʻoiai i nā lā ʻōpua a me ka hoʻoilo - he paʻakikī paha i ka manaʻo ʻana i ka lā, i nā liʻiliʻi liʻiliʻi, hiki ke maikaʻi.

Sunbathing, ʻo ia ka hana o ka noho ʻana a i ʻole ka moe ʻana i ka lā, i kekahi manawa me ka manaʻo e tan, e loaʻa paha kekahi mau pono olakino ke hana pono ʻia.

Aia kekahi ʻokoʻa nui, ʻoiaʻiʻo, ma waena o ka hele ʻana i waho no 10 mau minuke me ka ʻole o ka pale o ka lā a me ka hoʻolilo pinepine ʻana i ka manawa ma kahi moe ʻili.

Ua hōʻike maikaʻi ʻia nā makaʻu o ka nui loa o ka puka ʻana o ka lā. ʻO ka hoʻolilo ʻana i ka manawa i ka lā me ka ʻole o SPF kekahi kumu o ka melanoma, i waena o nā kūlana ʻē aʻe.

Eia nō naʻe, ua hōʻike ʻia nā ʻāpana kiʻekiʻe o ka wikamina D - ke hōʻike ʻia i ka lā, hoʻololi ka ʻili i kā mākou kolesterol i ka wikamina D e pale aku ai i kekahi mau maʻi maʻamau a me nā maʻi.

Nā pōmaikaʻi sunbating

Kōkua ka lā ʻana i ka lā i ke kino e hana maoli i ka wikamina D. Pono kēia vitamona akā ʻaʻole lawa ka hapa nui o ka poʻe. Maʻamau ka hemahema o ka Vitamin D a ʻōlelo kekahi mau koho ʻana ua hemahema ka poʻe ma ka honua holoʻokoʻa.

Hiki i ka Vitamin D ke paʻakikī e kiʻi mai ka meaʻai wale nō. Aia i loko o kekahi iʻa a me nā yolks egg, akā ʻo ka hapa nui o ia mea e hoʻopau ʻia ma o nā huahana paʻa e like me ka waiū. Loaʻa nā pākuʻi. ʻO nā pōmaikaʻi o ka lā a me ka huaola D pū kekahi:

• Hoʻoemi i ke kaumaha. Hiki ke hōʻike ʻia nā ʻōuli o ke kaumaha ma hope o ka hala ʻana o ka manawa i ka lā. Hoʻopuka ka lā i ka lolo e hoʻokuʻu i ka hormone serotonin, hiki ke hoʻonui i ka naʻau a paipai i nā ʻano o ka mālie. ʻOiai me ke kaumaha ʻole, ʻo ka hoʻolilo ʻana i ka manawa i ka lā i ka lā e hoʻoulu ai i ke ʻano.
• ʻOi aku ka hiamoe. Hiki i ka sunbating ke kōkua i ka hoʻoponopono ʻana i kāu mele circadian, a e hoʻomaka ana kou kino e hiamoe pono ke iho ka lā.
• Iwi ikaika. Kōkua ka Wikamina D i ke kino e omo i ka puna, a alakaʻi ʻia i nā iwi ikaika a kōkua i ka pale ʻana i ka osteoporosis a me ka arthritis.
• Pūnaehana pale pale i hoʻonui ʻia. Kōkua ka Wikamina D i ke kino e hakakā i nā maʻi, e like me ,, ka, a me kekahi.
• Ua hoʻohaʻahaʻa ʻia i ka pilikia o ka hana ma mua. Hiki i ka Vitamin D ke pale aku i ka hana mua a me nā maʻi e pili ana i ka hānau ʻana.

E noʻonoʻo: ke aʻo nei ka American Academy of Dermatology i ka hoʻohana ʻole ʻana i ka lā e like me ke ʻano mua o ka loaʻa ʻana o ka lāʻau D.

Maikaʻi iā ʻoe ka sunbating?

ʻAʻole pilikia nā sunbating. Hiki i ka manawa nui i ka lā ke alakaʻi i ka lū o ka lā, i kekahi manawa i kapa ʻia ka wela wela, he ʻulaʻula a ʻūlū.

Hiki i ke kū ʻana o ka lā ke alakaʻi i ka lā, ʻo ia hoʻi ka ʻeha, hiki ke hōʻeha i ka maʻi, a hiki ke hoʻopili i nā ʻāpana āpau o ke kino, a me nā lehelehe. Hiki i nā Sunburn ke alakaʻi i ka melanoma ma hope o ke ola.

ʻO ka hū ʻana o Polymorphic light (PMLE), i ʻike ʻia he ʻona lā, hiki ke hopena ma muli o ka nui o ka manawa i ka lā. Hāʻawi ʻia e like me nā puʻupuʻu ʻulaʻula i ka umauma, nā wāwae, a me nā lima.

Pehea ka lōʻihi e hiki ai iā ʻoe ke sunbathe?

Manaʻo kekahi mau dermatologists, inā ʻaʻohe ou pilikia me ka puka mau ʻana o ka lā, hiki iā ʻoe ke sunbathe me ka ʻole o ka pale o ka lā. I mea e hōʻemi ai i ka makaʻu o ka lā, ʻoi aku paha ka maikaʻi o ka hoʻopili ʻana i 5 a 10 mau minuke.

E loli kēia ma muli o ka pili o ka equator e noho nei ʻoe, ka pane maʻamau o kou ʻili i ka lā, a me ka maikaʻi o ka ea. Hiki i ke kūlana maikaʻi maikaʻi ʻole ke pale i kekahi kukui UV. Hōʻike kekahi noiʻi ua ʻoi aku ka hōʻino o ka loaʻa ʻana o ka lā he nui ma mua o ka hōʻike lohi ʻana iā ia i ka hala ʻana o ka manawa.

Hiki i ka sun suning ke hana ʻino i kahi pēpē i hānau ʻole ʻia?

Hiki i ka lā i ka wā e hāpai ana ke hāpai i ka make wai ma muli o ka sweating i ka wela. ʻO ka noho ʻana i ka lā no nā kau lōʻihi e hoʻāla paha i kou mahana nui, hiki ke hāpai i ka mahana o kahi fetus. hōʻike i ke kiʻekiʻe o ke ana wela hiki ke alakaʻi i nā hāpai lōʻihi.

ʻO ka Vitamin D ka mea nui i ka wā hāpai. ʻo 4,000 IU o ka wikamina D i kēlā me kēia lā i nā pōmaikaʻi nui loa. I mea e hōʻalo ai i nā makaʻi ma luna aʻe, e kamaʻilio me kāu kauka e pili ana pehea e hiki ai iā ʻoe ke loaʻa i ka huina kūpono o ka wikamina D ke hāpai ʻoe.

Nā ʻōlelo aʻoaʻo a me nā hana hoʻomalu no ka lā ʻana o ka lā

Aia kekahi ala e palekana ai i ka lā.

• Lawe iā SPF 30 a ʻoi a hoʻopili iā ia i 15 mau minuke ma mua o ka hele ʻana i waho. E ʻike pono ʻoe e uhi i kou kino ma ka liʻiliʻi o kahi aniani o ka pale o ka lā. ʻO ka mea e like me ka nui o ka pōpō kolepa a i ʻole ke kīʻaha kī piha.
• Mai poina e hoʻohana i ka SPF ma luna o kou poʻo inā ʻaʻole pale ʻia e ka lauoho, a me kou mau lima, nā wāwae, a me nā lehelehe.
• Hōʻalo i nā moena ʻili. Ma waho aʻe o kahi weliweli, ʻo ka hapa nui o nā moena ʻili e ʻāʻī ʻole i loko o ka mālamalama UVB e hoʻoulu ai i ka hana vitamin D.
• E hoʻomaha i ka malu ke wela ʻoe.
• Inu wai inā ʻoe e hoʻolōʻihi i nā manawa lōʻihi i ka lā.
• ʻAi i nā ʻōmato, i loaʻa ka nui o ka lycopene, i loaʻa ke kōkua e pale aku i ka ʻulaʻula o nā kukuna mai nā kukuna UV.

Nā koho ʻē aʻe i ka sunbating

ʻO ka sunbating kahi ala e hōʻiliʻili ai kou kino i nā pono o ka lā, akā ʻaʻole wale ia ala. Inā ʻaʻole ʻoe makemake e moe i ka lā akā makemake nō i nā pōmaikaʻi, hiki iā ʻoe:

• hoʻoikaika kino ma waho
• e hele no ka holoholo 30 minuke
• wehe i nā puka aniani ʻoiai ʻoe e hoʻokele
• paka loa mai kāu hana a hele wāwae
• ʻai i ka pāʻina i waho
• lawe i kahi huaora D supplement
• hoʻopukapuka i kahi kukui UV
• ʻai i nā meaʻai i waiwai i ka wikamina D

Lawe aku

Hōʻike ka noiʻi hiki ke loaʻa nā pōmaikaʻi i ka lā ʻana a me ka hoʻolilo ʻana i ka manawa i ka lā. Hiki i ka hōʻike ʻana i ka lā ke hoʻoulu i ka naʻau, e hopena i ka hiamoe maikaʻi, a kōkua i ka hana vitamina D, kahi e hoʻoikaika ai i nā iwi a kōkua paha i ke kaua ʻana i kekahi mau maʻi.

Eia nō naʻe, no nā pilikia e pili ana i ka nui loa o ka puka ʻana o ka lā, e kaupalena i kāu manawa hōʻike a komo i ka sunscreen SPF 30 a ʻoi paha. Hiki i ka lā sunprotectprected ʻole ke hopena i ka huhū o ka lā, nā sunburns, a me ka manawa kūpono e ulu ai ka melanoma.