Kev tiv thaiv ultraviolet (UV) yog ib qho ua rau mob qog noj ntshav thiab ua rau pom kev puas tsuaj. Cov teebmeem ntawm UV hluav taws xob feem ntau siv sijhawm ntau xyoo los tsim, uas txhais tau tias koj yuav tsis pom qhov kev puas tsuaj txog thaum nws lig dhau lawm. Kev ceev faj thiab txo lossis zam kev tiv thaiv UV tuaj yeem pab tiv thaiv kev cuam tshuam xws li mob qog noj ntshav, mob cataracts, laus ua ntej. Nyob nyab xeeb hauv tshav thiab koj yuav muaj tawv nqaij thiab qhov muag noj qab nyob zoo ntau xyoo tom ntej.
Cov kauj ruam
Ntu 1 ntawm 3: Nyob Nyab Xeeb Hauv Hnub
Kauj Ruam 1. Hnav cov tshuaj pleev thaiv hnub
Nws tsis txaus los hnav tshuaj pleev thaiv hnub. Koj yuav tsum hnav cov tshuaj pleev thaiv hnub kom zoo thiab rov siv nws li qub tas li txhua hnub txhawm rau kom ntseeg tau tias koj tau tiv thaiv zoo nyob hauv lub hnub. Cov tshuaj tiv thaiv tshav ntuj sab nrauv tiv thaiv ob hom hluav taws xob, txhais tau tias koj yuav tau txais kev tiv thaiv zoo tshaj plaws uas koj tuaj yeem tiv thaiv UV.
- Raws li txoj cai, cov tshuaj pleev thaiv hnub tiv tshav tiv tshav tiv nag yuav tsum dhau cov txheej txheem ntsuas nruj kom ntseeg tau tias nws tiv thaiv ob qho tib si UVA thiab UVB hluav taws xob.
- Ntxiv nrog rau xaiv cov tshuaj pleev thaiv hnub tiv thaiv kab mob, xyuas kom koj cov tshuaj pleev thaiv hnub muaj SPF (tiv thaiv tshav ntuj) yam tsawg kawg 15, txawm hais tias koj yuav xav nrog SPF ntau dua los txo qhov kev pheej hmoo ntawm tshav ntuj thiab raug UV.
- Xyuas kom koj cov tshuaj pleev thaiv hnub tseem siv tau los ntawm kev txheeb xyuas hnub tas sij hawm luam tawm ntawm lub raj mis. Txawm hais tias nws tseem zoo, tej zaum koj yuav tsum tau ua kom khov lub khob kom sib xyaw cov khoom xyaw rov qab ua ke.
- Siv kwv yees li ib txhais tes ntawm cov tshuaj pleev thaiv hnub kom npog koj lub ntsej muag, caj dab, caj npab, thiab ob txhais ceg. Rov ua ntawv thov tsawg kawg txhua ob teev, lossis ntau zaus yog tias koj yuav ua luam dej lossis tawm hws.
- Cov tshuaj pleev thaiv hnub tsis muaj dej tsuas yog tiv thaiv koj li 40 txog 80 feeb ntawm kev ua luam dej lossis tawm hws. Tom qab ntawd, koj yuav tsum rov thov tshuaj pleev thaiv hnub ntxiv.
Kauj Ruam 2. Muab cov khaub ncaws tiv thaiv
Cov khaub ncaws tiv thaiv tuaj yeem pab tiv thaiv koj lub cev los ntawm kev raug UV ncaj qha. Yog tias koj tab tom npaj tawm mus nraum zoov rau ib hnub ntawm kev taug kev, noj mov, ua haujlwm hauv vaj, lossis tsuas yog nyob hauv lub hnub, nco ntsoov tias koj hnav khaub ncaws tiv thaiv kom zoo ntxiv rau tshuaj pleev thaiv hnub.
- Hnav lub kaus mom nrog lub npoo uas nthuav dav yam tsawg ob txog peb ntiv tes ntawm txhua sab.
- Cov tsho ntev thiab cov ris ntev muab kev tiv thaiv tshaj plaws.
- Qee cov khoom ntawm cov khaub ncaws tuaj nrog cov teeb meem tiv thaiv UV. Txheeb cov ntawv lo thiab cov cim npe ntawm kab lus ntawm khaub ncaws kom txiav txim siab tias yam khoom ntawd tiv thaiv UV.
- Cov ntaub dub tuaj yeem ua rau koj sov lub hnub, tab sis lawv kuj ntseeg tias tiv thaiv koj cov tawv nqaij los ntawm UV hluav taws xob zoo dua li cov ntaub npuag xim.
- Cov ntaub qhuav tuaj yeem tiv thaiv ntau dua cov ntaub ntub, tab sis cov ntaub ntub dej zoo dua li tsis muaj khaub ncaws txhua.
- Xaiv rau cov khoom nruj ntawm cov khaub ncaws, uas thaiv tawm UV ntau dua li cov ntaub xoob xoob.
- Raws li kev sim nrawm, sim tuav koj txhais tes nyob rau hauv ib txheej khaub ncaws hauv lub teeb ncaj. Yog tias koj txhais tes pom los ntawm cov ntaub, nws tsis nruj-nruj txaus los muab kev tiv thaiv tiag tiag.
Kauj Ruam 3. Siv UV-thaiv, looj tsom iav dub
Txawm tias thaum koj hnav cov tshuaj pleev thaiv hnub dav, koj lub qhov muag tseem muaj feem yuav raug puas tsuaj los ntawm lub hnub, uas tuaj yeem ua rau cataracts, mob qog noj ntshav, lossis loj hlob ntawm lub qhov muag. Cov tawv nqaij nyob ib puag ncig koj ob lub qhov muag tuaj yeem raug tshav ntuj thiab ua rau mob qog noj ntshav, thiab koj lub qhov muag lawv tus kheej yuav raug puas tsuaj tas li tom qab lub neej raug UV.
- Nco ntsoov tias koj lub looj tsom iav dub yog polarized thiab thaiv ob qho tib si UVA thiab UVB. Saib rau qhov kev pab cuam puv puv kom ntseeg tau tias koj lub qhov muag thiab tawv nqaij muaj kev nyab xeeb nyob hauv tshav ntuj.
- Xaiv cov looj tsom iav uas muaj cov thav duab loj/tsom iav lossis qhwv ib puag ncig los tiv thaiv koj ob lub qhov muag los ntawm ntau lub kaum ntawm lub teeb pom kev.
- Txheeb daim ntawv lo ntawm cov looj tsom iav kom paub tseeb tias lawv tiv thaiv UV. Cov ntawv uas nyeem ib qho, "UV nqus tau txog 400 nm," lossis "Ua Tau Raws Li ANSI UV Xav Tau" thaiv 99% txog 100% ntawm UV hluav taws xob.
- Cov looj tsom iav dub tsuas yog thaiv txog 70% ntawm UV hluav taws xob, nrog qee qhov ua tau zoo dua. Yog tias daim ntawv lo tsis muab UV lossis ANSI cov lus qhia tshwj xeeb, lawv tsis tuaj yeem ntseeg siab los muab kev tiv thaiv UV.
Kauj Ruam 4. Nrhiav qhov ntxoov ntxoo
Cov duab ntxoov ntxoo tuaj yeem pab txo koj qhov kev raug UV tawg, tshwj xeeb tshaj yog thaum koj sib xyaw ntxoov nrog lwm yam kev ntsuas tiv thaiv. Txawm hais tias koj nyob hauv qhov ntxoov ntxoo, txawm li cas los xij, koj yuav tsum tseem hnav tshuaj pleev thaiv hnub thiab khaub ncaws kom zoo los tiv thaiv koj tus kheej tiv thaiv UV.
- Nyob hauv qab lub kaus, tsob ntoo, lossis tsev neeg tsim los tuaj yeem txo qhov cuam tshuam ncaj qha ntawm UV hluav taws xob.
- Nco ntsoov, txawm li cas los xij, qhov ntxoov ntxoo tsis zoo rau tiv thaiv koj. Koj tseem tuaj yeem tau txais txog 50% ntawm lub hnub lub hnub tawg thaum tseem nyob hauv qhov ntxoov ntxoo.
Ntu 2 ntawm 3: Txwv Koj Qhov Raug Tshaj Tawm rau UV Rays
Kauj Ruam 1. Tshawb xyuas Ultraviolet (UV) Index
Qhov ntsuas UV tau tsim los ntawm Lub Chaw Tiv Thaiv Ib puag ncig hauv kev koom tes nrog Kev Pabcuam Huab Cua Hauv Tebchaws. Cov koom haum no tshuaj xyuas huab cua huab cua thiab huab cua niaj hnub kwv yees kwv yees seb qib UV tawg yuav siab npaum li cas nyob rau ib hnub. Koj tuaj yeem tshawb xyuas qhov ntsuas los ntawm kev mus saib National Weather Service lub vev xaib, lossis rub tawm ib qho app ncaj qha rau koj lub smartphone lossis ntsiav tshuaj.
- Qhov ntsuas UV ntsuas qhov pheej hmoo ntawm kev kis hluav taws xob UV rau ib hnub rau ntawm qhov ntsuas ntawm 0 txog 10+.
- Qhov ntsuas UV ntawm 0 txog 2 txhais tau tias kev pheej hmoo ntawm kev raug UV tsawg heev.
- A 3 txog 4 ntawm UV Index txhais tau tias muaj qhov qis (tab sis tam sim no) muaj feem yuav raug UV.
- A 5 txog 6 ntawm UV Index ua rau muaj kev pheej hmoo ntawm UV raug rau nruab nrab.
- 7 txog 9 yog suav tias yog kev pheej hmoo siab rau raug UV.
- 10+ yog suav tias yog kev pheej hmoo siab heev rau kev raug UV.
- Nws yog qhov zoo tshaj plaws kom tsis txhob tawm ntawm lub hnub zoo (yog tias ua tau) nyob rau hnub uas muaj tus lej UV siab.
Kauj Ruam 2. Nyob tawm ntawm lub hnub thaum lub sij hawm ncau hluav taws xob UV
Tsis hais txog qhov ntsuas UV ntsuas rau ib hnub twg, muaj lub sijhawm siab tshaj ntawm hnub thaum UV hluav taws xob nyob ntawm nws siab tshaj. Nyob hauv lub hnub thaum lub sijhawm no yuav ua rau koj muaj kev cuam tshuam rau UV tawg ntau dua, txawm tias koj ua lwm yam kev ntsuas tiv thaiv.
- Peak teev rau UV hluav taws xob feem ntau yog txij 10:00 teev sawv ntxov txog 4:00 teev tsaus ntuj, txawm hais tias qhov no yuav txawv me ntsis, nyob ntawm koj qhov chaw nyob.
- Nco ntsoov txoj cai duab ntxoov ntxoo: yog tias koj tus duab ntxoov ntxoo luv, koj yuav tsum nrhiav qhov ntxoov ntxoo. Cov duab ntxoov ntxoo luv qhia tias lub hnub yuav luag ncaj qha saum ntuj, uas txhais tau tias muaj kev pheej hmoo siab ntawm kev raug hluav taws xob.
- Sim ua kom tsis txhob raug tshav ntuj thaum lub sijhawm UV ntau tshaj los ntawm kev nyob sab hauv tsev lossis hauv qhov ntxoov ntxoo txaus.
Kauj Ruam 3. Ceev faj txog ib puag ncig kev xav
Tsis muaj teeb meem ntau npaum li cas koj yuav tsum tau ceev faj, koj tseem tuaj yeem raug UV tawg ntxiv nyob ntawm koj ib puag ncig tam sim. Cov chaw uas muaj kev cuam tshuam zoo yuav ua rau muaj hluav taws xob ntau dua UV ntawm koj lub cev los ntawm txhua lub ces kaum, yog li nws tseem ceeb heev uas yuav tsum tau ceev faj ntxiv hauv ib puag ncig.
- Xuab zeb thiab dej tuaj yeem ua ob qho tib si xav txog. Cov xuab zeb ib leeg tuaj yeem cuam tshuam txog 25% ntawm lub hnub lub hnub tawg, thiab dej yog qhov ua tau zoo heev.
- Koj tuaj yeem tsis xav txog thaj chaw daus los ua qhov chaw kom ziab, tab sis daus tuaj yeem cuam tshuam tshav ntuj thiab hluav taws xob ntau npaum li lub puam tuaj yeem ua tau. Qhov tseeb, txog li 80% ntawm lub hnub tshav tuaj yeem pom los ntawm cov daus tshiab.
- Txawm hais tias koj nyob hauv qhov ntxoov ntxoo, koj tseem raug nce mus txog 50% ntawm qhov chaw nyob ib puag ncig UV nyob ib puag ncig koj.
- Yog tias UV Index siab nyob rau ib hnub, lossis yog tias koj npaj yuav tawm sab nraud thaum UV hluav taws xob siab tshaj plaws rau ib hnub, nws yog qhov zoo tshaj los txwv lossis zam kom tsis txhob raug lub hnub.
Kauj Ruam 4. Txwv kev kis UV ntawm qhov chaw siab dua
Koj qib kev tiv thaiv hluav taws xob UV nce ntau ntxiv thaum koj nce koj qhov siab. Qhov ntawd yog vim tias koj tau tso koj tus kheej ze rau lub hnub, uas tuaj yeem ua qhov sib txawv loj yog tias koj nyob ntawm qhov chaw siab heev.
- UV hluav taws xob nce ntxiv los ntawm 4% rau txhua txhua 300 metres (984 ko taw) koj nce ntsug ntawm theem hiav txwv.
- Ceev faj zoo thaum taug kev lossis nce roob.
- Txawm tias nyob ntawm qhov siab dua tuaj yeem ua rau muaj kev pheej hmoo ntawm UV raug. Yog tias koj nyob hauv lub nroog uas siab tshaj li Denver, CO, koj yuav tsum tau ceev faj ntxiv thaum tshav ntuj.
Kauj Ruam 5. Siv zaj duab xis tiv thaiv UV rau koj lub qhov rais
Ua haujlwm thiab nyob sab hauv tsev txo koj qhov raug UV; txawm li cas los xij, nws tsis tshem tawm nws kiag li. Vim li no, koj yuav xav txiav txim siab UV tiv thaiv zaj duab xis rau koj lub qhov rais txhawm rau txhim kho koj txoj kev tiv thaiv tiv thaiv hluav taws xob UV.
- UVA hluav taws xob nkag mus rau iav yooj yim heev.
- Txawm tias thaum koj ua haujlwm sab hauv tsev, koj tseem raug kwv yees li 10% txog 20% ntawm UV hluav taws xob uas cov neeg ua haujlwm sab nraum tau txais.
- Muab cov tshuaj pleev xim UV tiv thaiv ntawm lub qhov rais ntawm koj lub tsev lossis chaw lag luam, ntxiv rau sab thiab lub qhov rais tom qab ntawm koj lub tsheb, tuaj yeem thaiv qhov raug rau 99.9% ntawm UV hluav taws xob thaum tseem tso nyob ib puag ncig 80% ntawm lub hnub. pom lub teeb
Kauj Ruam 6. Tsis txhob siv cov khoom siv hluav taws xob dag
Cov khoom siv hluav taws xob tsuas yog txaus ntshai raws li raug ncaj qha mus rau lub hnub lub UV tawg. Yog tias koj xav txo koj qhov kev pheej hmoo ntawm kev raug UV, nws yog qhov zoo tshaj kom zam qhov chaw ziab khaub ncaws tag nrho.
- Dag nyob rau hauv lub teeb ziab khaub ncaws tso koj lub cev tiv nrog UV tawg, uas tuaj yeem ua rau txaus ntshai heev.
- Lub tsev pheeb suab tanning thiab teeb hnub ci tau paub tias ua rau daim tawv nqaij puas thiab ua rau muaj kev pheej hmoo mob qog noj ntshav.
Ntu 3 ntawm 3: Nkag Siab Qhov Risks ntawm UV Raug
Kauj Ruam 1. Tiv thaiv ob hom UV tawg
Muaj ob hom kev paub txog lub teeb ci ultraviolet los ntawm lub hnub: ultraviolet A, uas yog daim ntawv ntev-ntev ntawm hluav taws xob, thiab ultraviolet B, uas yog hluav taws xob luv luv. Txhua hom hluav taws xob ultraviolet tuaj yeem pom rau lub qhov muag tsis tau pab tab sis tuaj yeem ua kev puas tsuaj loj rau koj cov tawv nqaij thiab lub qhov muag nyob rau hauv lub neej.
- Ob qho UVA thiab UVB zoo ib yam rau tib neeg.
- UVA hluav taws xob muaj ntau dua, tab sis hluav taws xob UVB ua rau muaj kev puas tsuaj ntau dua hauv qhov me me.
- Thaum koj xaiv cov tshuaj pleev thaiv hnub lossis khaub ncaws nrog tiv thaiv UV, nws yog ib qho tseem ceeb kom ntseeg tau tias cov khoom no tiv thaiv ob qho UVA thiab UVB (feem ntau raug xaiv los ua "kev tiv thaiv dav").
Kauj Ruam 2. Nkag siab tias hluav taws xob cuam tshuam rau daim tawv nqaij li cas
Koj cov tawv nqaij qhia qhov cuam tshuam ncaj qha tshaj plaws ntawm kev raug UV nyob hauv lub neej. Yog tias koj siv sijhawm ntau nyob hauv lub hnub, muaj lub sijhawm zoo uas koj cov tawv nqaij yuav ntsib qhov tsis zoo tshwj tsis yog tias koj ua tib zoo tiv thaiv koj tus kheej tiv thaiv UV hluav taws xob.
- Cov tawv nqaij qhuav, ua xua, poob ntawm elasticity, thiab cov cim qhia ntxov ntawm kev laus yog txhua yam tshwm sim tshwm sim los ntawm UV raug nyob rau lub sijhawm ntev.
- Non-melanoma skin cancer (NMSC) suav nrog squamous thiab basal cell carcinomas. NMSC yog hom mob qog noj ntshav hnyav uas feem ntau tsis ua rau tuag taus tab sis tuaj yeem ua rau mob hnyav, puas tsuaj, thiab ua rau tsis zoo.
- NMSC feem ntau tshwm sim ntawm ib feem ntawm lub cev nrog lub hnub ci siab, tshwj xeeb yog lub taub hau, caj dab, thiab txhais tes/caj npab.
- Melanoma yog hom mob qog noj ntshav hnyav tshaj plaws, nrog txog li 25% ntawm cov neeg uas tau kuaj pom tias ua rau tuag taus. Melanoma tuaj yeem tshwm sim nyob txhua qhov chaw ntawm lub cev, suav nrog cov cheeb tsam tsis tshua pom zoo li qis ceg thiab nraub qaum.
- Cov keeb kwm ntawm kev mob hnyav (tseem feem ntau tsis tshua muaj) sunburns, tshwj xeeb tshaj yog thaum menyuam yaus, ntseeg tias yog qhov ua rau tsim melanoma tom qab hauv lub neej.
Kauj Ruam 3. Txo kev puas tsuaj rau koj lub qhov muag los ntawm kev raug UV
Koj cov tawv nqaij tsis yog tib lub cev uas tuaj yeem raug puas tsuaj los ntawm lub hnub. Coob leej neeg ntsib teeb meem qhov muag me me mus rau qhov hnyav vim tias raug UV. Tias yog vim li cas nws thiaj tseem ceeb kom looj tsom iav nrog tiv thaiv UV txhua lub sij hawm koj npaj yuav tawm sab nraum lub hnub.
- Raug rau UV hluav taws xob tuaj yeem ua rau photokeratitis, ib ntus tab sis raug mob ntawm lub khob uas txo koj lub peev xwm los saib. Photokeratitis feem ntau tshwm sim hauv ib puag ncig uas cuam tshuam ntau ntawm UV hluav taws xob, thiab cov tsos mob feem ntau txo qis thiab ploj mus li ob hnub.
- Kev tiv thaiv UV dhau sijhawm tuaj yeem ua rau melanoma malignoma ntawm lub qhov muag thiab cov qog nqaij hlav hauv paus ntawm daim tawv muag. Hauv cov mob hnyav ntawm lub qhov muag mob qog noj ntshav, koj lub qhov muag tag nrho yuav tsum tau phais tshem tawm.
- Kev raug UV ntau dhau ntawm koj lub neej yog ib qho ua rau mob cataracts. Cataracts ua rau lo ntsiab muag hauv koj lub qhov muag tsis pom kev, txo qhov muag kom txog thaum tuaj yeem kho qhov phais.
- Raug rau UV hluav taws xob kuj tseem tuaj yeem ua rau lub paj hlwb puas tsuaj, suav nrog kev puas tsuaj ntawm lub qhov muag. Sij hawm dhau mus, macular degeneration ua rau tsis pom kev nyeem ntawv thiab tuaj yeem ua rau dig muag tag nrho.
Lub tswv yim
- Ib txwm ntse nyob rau hauv lub hnub yog tias koj xav kom zam dhau qhov teeb meem yav tom ntej. Feem ntau cov teeb meem tshwm sim los ntawm UV raug nthuav tawm ntau xyoo, yog li ua qhov koj tuaj yeem ua tam sim no yuav pab tiv thaiv teeb meem tsis zoo li koj hnub nyoog.
- Nco ntsoov tias koj nyob twj ywm thaum koj nyob hauv lub hnub kom tiv thaiv cua sov thiab lub cev qhuav dej.
