Siv sijhawm nyob sab nraum lub hnub tuaj yeem ua kev lom zem, tab sis tau txais kev tshav ntuj tsis yog. Nws tsis yog txhais tau tias mob ib ntus nkaus xwb - hlawv ua rau koj muaj kev pheej hmoo pheej hmoo mob qog noj ntshav thiab cov cim ntawm kev laus ntxov. Yog tias koj xav kom koj cov tawv nqaij tsis hlawv, nws txhua qhov pib nrog daim ntawv thov tshuaj pleev thaiv hnub kom raug thiab txwv lub hnub.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Siv Tshuaj pleev thaiv hnub
Kauj Ruam 1. Xaiv cov tshuaj pleev thaiv hnub tiv tshav ntuj
Lub hnub tsim tawm 3 hom ultraviolet (UV) rays - UVA, UVB, thiab UVC rays. UVB hluav taws tuaj yeem hlawv koj cov tawv nqaij, thaum UVA hluav taws xob ua rau lub hnub nyoog ntxov, xws li pob txuv thiab qhov tsaus ntuj. Ob qho UVA thiab UVB tuaj yeem ua rau koj muaj feem yuav mob qog noj ntshav. Rau kev tiv thaiv zoo tshaj, koj yuav tsum siv tshuaj pleev thaiv hnub uas tiv thaiv ob hom kab hluav taws xob, yog li kos daim ntawv lo kom ntseeg tau tias nws muab kev tiv thaiv puv-lossis dav-dav.
Kauj Ruam 2. Xaiv qhov SPF tsim nyog
Cov tshuaj pleev thaiv hnub SPF ntsuas zoo npaum li cas nws tiv thaiv koj cov tawv nqaij los ntawm UVB rays piv rau tsis hnav nws. Piv txwv li, yog tias nws ib txwm siv sijhawm 20 feeb rau koj cov tawv nqaij kom liab, cov khoom lag luam nrog SPF 15 feem ntau yuav tiv thaiv kev kub hnyiab tau 15 zaug ntev dua. Koj yuav tsum siv cov khoom lag luam uas muaj SPF tsawg kawg 15.
- Yog tias koj tsuas yog siv sijhawm ob peb feeb ntawm no thiab nyob hauv lub hnub, siv lub ntsej muag lub ntsej muag lossis tom qab nrog SPF 15 feem ntau txaus los tiv thaiv koj cov tawv nqaij los ntawm kev hlawv.
- Yog tias koj nquag heev thiab npaj yuav siv sijhawm ntau hnub nyob sab nraud, tshuaj pleev thaiv hnub tiv thaiv dej nrog SPF siab dua, xws li SPF 30, yog qhov kev xaiv zoo dua.
- Rau daj ntseg, tawv nqaij ua rau kub hnyiab tau yooj yim, nws yog qhov zoo tshaj los siv tshuaj pleev thaiv hnub nrog SPF 50.
Kauj Ruam 3. Txheeb xyuas hnub tas sij hawm
Cov tshuaj pleev thaiv hnub tsis ua haujlwm tau zoo raws li lawv hnub nyoog, yog li nws tseem ceeb heev uas yuav tsum siv ib qho uas tseem tuaj yeem tiv thaiv koj cov tawv nqaij. Ib hnub feem ntau yog luam tawm ib qho ntawm lub raj mis uas qhia tias thaum twg cov tshuaj pleev thaiv hnub yuav tsum siv los ntawm, yog li nco ntsoov xyuas kom ntseeg tau tias nws tseem siv tau zoo.
Cov tshuaj pleev thaiv hnub feem ntau zoo rau kwv yees li peb xyoos tom qab koj yuav nws. Vim tias koj yuav tsum rov thov dua tsis tu ncua, tej zaum koj yuav siv lub raj lossis raj mis ntev ua ntej nws tas sijhawm
Kauj Ruam 4. Thov ua siab dawb
Yog tias koj tsis siv tshuaj pleev thaiv hnub kom txaus, koj yuav tsis tau txais txiaj ntsig tag nrho, thiab yuav ua rau cua sov tuaj. Txog kev tiv thaiv zoo tshaj, koj xav tau 1 ooj, lossis txhaj tshuaj iav puv, tshuaj pleev thaiv hnub kom npog koj lub cev tag nrho, suav nrog koj lub ntsej muag, pob ntseg, thiab tawv taub hau.
- Nco ntsoov siv koj cov tshuaj pleev thaiv hnub 30 feeb ua ntej koj npaj mus rau sab nraud, yog li cov khoom xyaw muaj sijhawm txaus los nqus rau hauv koj cov tawv nqaij.
- Qee qhov tshuaj pleev thaiv hnub tuaj yeem pom zoo tshwj xeeb kom thov. Ib txwm sab laj daim ntawv lo kom ntseeg tau tias koj tau thov txaus.
Kauj Ruam 5. Thov ua ntu zus
Yog tias koj yuav nyob rau hauv lub hnub rau lub sijhawm ntev, koj cov tshuaj pleev thaiv hnub yuav hnav tawm, ua rau koj muaj kev pheej hmoo rau tshav ntuj. Txhawm rau tiv thaiv koj cov tawv nqaij, koj yuav tsum rov thov dua txhua ob teev thaum koj nyob hauv tshav. Yog tias koj ua luam dej lossis tawm hws ntau, phuam tawm thiab rov thov dua tam sim.
- Vim tias koj yuav tsum rov thov dua tshiab tsis tu ncua, koj tuaj yeem cia siab tias yuav siv ¼ txog ½ ntawm 8 ounce lub raj mis tshuaj pleev thaiv hnub yog tias koj siv sijhawm ntev nyob ntawm ntug hiav txwv. Ib txwm nco ntsoov kom muaj tshuaj pleev thaiv hnub kom txaus rau ntawm tes kom rov thov dua.
- Tshuaj pleev thaiv hnub feem ntau yooj yim dua rau rov thov dua, yog li lawv yog qhov kev xaiv zoo dua thaum koj mus.
- Yog tias koj hnav pleev, tshuaj pleev thaiv hnub feem ntau yooj yim tshaj rau kev thov dua vim tias lawv yuav tsis cuam tshuam koj lub hauv paus, zais cia, lossis lwm yam khoom ntsej muag zoo li qhov tshuaj pleev lossis tshuaj pleev thaiv hnub ua.
Txoj Kev 2 ntawm 2: Zam Kev Tshav Ntuj
Kauj Ruam 1. Nyob sab hnub poob thaum lub sij hawm ncov
Lub hnub cov duab hluav taws xob UV muaj zog tshaj ntawm cov teev thaum 10 teev sawv ntxov txog 4 teev tsaus ntuj, yog li ntawd yog thaum koj muaj kev pheej hmoo loj tshaj plaws ntawm kev kub hnyiab. Yog tias koj nyob sab hauv thaum nruab hnub, koj tuaj yeem zam cov teeb meem txaus ntshai no thiab tiv thaiv koj cov tawv nqaij. Teem caij koj cov dej num sab nraum zoov, xws li taug kev tus dev lossis txiav nyom, ua ntej 10 lossis tom qab 4 thaum twg los xij.
- Yog tias koj tsis paub tseeb tias lub hnub ci UV lub zog zoo li cas, xyuam xim rau koj tus duab ntxoov ntxoo. Thaum nws ntev dua koj, UV raug tsawg. Txawm li cas los xij, thaum koj tus duab ntxoov ntxoo luv dua li koj, UV raug siab, yog li koj yuav tsum sim nyob hauv tsev.
- Yog tias koj yuav tsum tawm mus sab nraud thaum lub hnub nyob ntawm nws lub zog tshaj plaws, sim txwv lub sijhawm koj siv sab nraum zoov. Qhov tsawg dua koj muaj rau lub hnub, tsawg dua koj yuav muaj kev kub hnyiab.
Kauj Ruam 2. Hnav khaub ncaws kom raug
Qee lub sij hawm, koj yuav tsum tawm sab nraud txawm tias lub hnub tshav ntuj tshaj plaws, yog li qhov tseem ceeb tiv thaiv kev kub hnyiab tau npog koj tus kheej nrog cov khaub ncaws tsim nyog. Lub tsho ntev thiab lub tsho ntev npog koj cov tawv nqaij ntau dua li lub tsho thiab lub tsho luv, yog li lawv tuaj yeem pab thaiv lub hnub. Qhov tawv nqaij ntau dua uas koj cov khaub ncaws npog, koj muaj kev tiv thaiv ntau dua.
- Cov khaub ncaws xoob xoob ua los ntawm cov ntaub qhwv nruj, cov khoom siv hluavtaws, xws li lycra, nylon, thiab acrylic, muaj kev tiv thaiv zoo tshaj plaws los ntawm tshav ntuj.
- Cov khaub ncaws tsaus ntuj tuaj yeem thaiv tshav ntuj ntau dua li cov khoom uas muaj xim sib dua.
- Qee cov khaub ncaws yog ua los ntawm cov ntaub uas muaj kev tiv thaiv lub hnub. Daim ntawv lo yuav qhia qhov khoom tiv thaiv UV tiv thaiv (UPF), yog li koj paub tias nws muaj txiaj ntsig zoo li cas thaum thaiv lub hnub ci. Xaiv cov khaub ncaws nrog ntsuas UPF tsawg kawg 30 rau kev tiv thaiv zoo tshaj plaws.
Kauj Ruam 3. Siv cov khoom siv los tiv thaiv koj lub taub hau thiab qhov muag
Txoj cai lub kaus mom tsis yog tsuas yog zoo nkauj, tab sis tuaj yeem tiv thaiv koj cov tawv taub hau los ntawm kev tshav ntuj. Nco ntsoov muab pov rau ib lub looj tsom iav ua ntej koj tawm ntawm lub qhov rooj ib yam vim tias nws tuaj yeem nyuaj rau siv tshuaj pleev thaiv hnub nyob ib puag ncig ntawm qhov muag.
- Thaum lub kaus mom baseball lossis visor muaj qee yam tiv thaiv tshav ntuj, lub kaus mom dav dav nrog tsawg kawg 4-nti ntug yog qhov kev xaiv zoo tshaj plaws vim tias nws yuav tiv thaiv koj lub taub hau, qhov muag, pob ntseg, thiab caj dab.
- Xaiv cov looj tsom iav uas muab kev tiv thaiv UV 100%, yog li koj lub qhov muag tau tiv thaiv ob qho tib si UVA thiab UVB.
- Xyuas kom koj lub looj tsom iav dub haum zoo thiab tsis plam koj lub qhov ntswg, nthuav tawm thaj chaw qhov muag mus rau lub hnub.
Kauj Ruam 4. Nyob hauv qhov ntxoov ntxoo
Thaum koj yuav tsum tawm mus nraum zoov, xaiv thaj chaw uas lub hnub tsis tuaj txog, xws li hauv qab tsob ntoo loj, nplooj ntoo. Yog tias koj mus rau qhov chaw uas tsis muaj qhov ntxoov ntxoo zoo ib yam, xws li lub puam, nqa lub kaus, lub thauv nqa khoom, lossis tsev pheebsuab uas tuaj yeem tiv thaiv koj ntawm lub hnub.
Nyob hauv qhov ntxoov ntxoo tsis muab kev tiv thaiv zoo los ntawm tshav ntuj vim tias koj tseem tuaj yeem tau txais lub hnub ci ncaj qha uas cuam tshuam qhov chaw nyob ze, yog li koj yuav tsum tseem hnav khaub ncaws tiv thaiv thiab tshuaj pleev thaiv hnub kom tiv thaiv tshav ntuj
Kauj Ruam 5. Tsis txhob sim rau lub hauv paus ziab
Qee tus neeg xav tias yog tias lawv cov tawv nqaij tawv, nws yuav tsis hlawv thaum raug lub hnub, yog li lawv tau teeb tsa los tsim "lub hauv paus" los tiv thaiv lawv. Txawm li cas los xij, ziab tsis muaj kev tiv thaiv tiag tiag los ntawm lub hnub-thiab ziab tsis tu ncua, txawm nyob hauv lub hnub lossis txaj txaj, tuaj yeem ua rau lub sijhawm ntev puas rau koj cov tawv nqaij, yog li nws yuav tsum zam.
Yog tias koj xav tau qee yam xim, tsuas yog cov tans nyab xeeb yog cov uas yog cov tshuaj tsuag rau lossis cov khoom ziab khaub ncaws rau tus kheej. Txawm li cas los xij, nco ntsoov tias cov xim zas dag tsis muab kev tiv thaiv tshav ntuj, yog li koj tseem yuav tsum tiv thaiv koj cov tawv nqaij nrog tshuaj pleev thaiv hnub thiab lwm yam ntsuas kev nyab xeeb rau hnub
Lub tswv yim
- Nco ntsoov siv tshuaj pleev thaiv hnub rau hnub uas muaj huab ib yam nkaus. UV rays yuav dhau los ntawm huab.
- Koj tuaj yeem tiv tshav ntuj thaum lub caij ntuj no ib yam nkaus, yog li siv tshuaj pleev thaiv hnub thaum koj caij ski, daus daus, lossis tsuas yog taug kev tus dev hnub txias.
- Yog tias koj tau txais kev tshav ntuj, aloe vera gel yog qhov ua kom zoo heev thiab tsis muaj tshuaj lom. Yuav nws hauv cov raj lossis cov tub thiab ua siab zoo tiv thaiv koj lub hnub ci. Tsis tas yuav rub nws rau hauv; nws yuav nqus rau ntawm daim tawv nqaij ntawm nws tus kheej.
- Siv tshuaj pleev thaiv hnub txhua 2 teev rau kev tiv thaiv tshav ntuj. Yog tias koj nkag mus rau hauv dej thiab rov qab los tawm, rov pleev tshuaj pleev thaiv hnub.
- Yog tias koj nkag mus rau hauv dej tab sis xav tau rov qab tshuaj pleev thaiv hnub tom qab, tom qab ntawd so nrog daim phuam, rov thov dua thiab tos kom koj cov tawv nqaij nqus nws. Yog tias koj tsis ua qhov no, nws yuav ntxuav hauv dej.
Lus ceeb toom
- Thaum lub hnub kub hnyiab tau txuas rau melanoma, ua rau mob qog noj ntshav ntau tshaj plaws, tshav ntuj ib txwm tsis ua rau kub hnyiab tseem tuaj yeem ua rau tawv nqaij puas tsuaj thiab ua rau koj pheej hmoo rau lwm hom mob qog noj ntshav.
- Lub hnub tsis tsuas yog ua rau tshav ntuj, nws tseem ua rau lub cev kub hnyiab thiab cua sov. Yog tias koj hnov xeev siab, ntuav, ua paug, ua daus no, qaug zog, lossis qaug zog nrog koj lub hnub kub kub, tham nrog kws kho mob.
- Yog tias koj txhawj xeeb txog cov tshuaj hauv cov tshuaj pleev thaiv hnub, nrhiav cov tshuaj pleev thaiv hnub ntuj xws li zinc lossis cov uas tsuas muaj cov tshuaj tsis muaj teeb meem lossis tso siab ntau dua ntawm lub kaus mom, npog, thiab tsis kis.
- Ua tib zoo saib xyuas txhua yam tshuaj, suav nrog tshuaj ntsuab kho mob, uas teev cov hnub ci raws li qhov tshwm sim muaj tshwm sim.
