Sunbathing yana da Kyau a gare ku? Fa'idodi, Illolin, da Kulawa

Wadatacce

• Abin da ake nufi da sunbathing
• Fa'idodin sunbathing
• Shin yin sunbathing a sharri ne a gare ku?
• Har yaushe za ku iya yin rana?
• Shin sunbathing zai iya cutar da jaririn da ba a haifa ba?
• Sunbathing tukwici da kiyayewa
• Madadin zafin rana
• Awauki

Abin da ake nufi da sunbathing

Tare da yawan magana game da neman inuwa da sanya SPF - ko da a cikin kwanaki masu gzo da lokacin sanyi - yana da wahala a yarda cewa bayyanar rana, a cikin ƙananan allurai, na iya zama da amfani.

Sunbathing, wanda shine aikin zama ko kwance a rana, wani lokacin tare da niyyar tan, na iya samun fa'idojin kiwon lafiya idan aka yi shi da kyau.

Akwai babban bambanci, tabbas, tsakanin fita waje na mintina 10 ba tare da hasken rana ba da kuma ciyarwa akai-akai a gadon tanning.

Hatsarin yawaitar rana yana rubuce sosai. Bada lokaci a rana ba tare da SPF ba shine dalili guda daya na melanoma, a tsakanin sauran yanayi.

Koyaya, yawan allurai na bitamin D - lokacin da aka fallasa su zuwa hasken rana, fatarmu tana juya cholesterol zuwa bitamin D - an nuna don taimakawa hana wasu cututtuka da cututtuka na yau da kullun.

Fa'idodin sunbathing

Fitowar rana yana taimakawa jiki wajen yin bitamin D ta halitta. Wannan bitamin yana da mahimmanci amma mutane da yawa basa samun isasshen sa. Rashin bitamin D ya zama gama gari kuma wasu ƙididdiga sun ce mutane a duk duniya ba su da ƙarfi.

Vitamin D na da wahalar samu daga abinci shi kadai. Ya wanzu a cikin wasu kifaye da yolks, amma yawancinsu ana cinye su ne ta hanyar ingantattun kayayyaki kamar madara. Hakanan ana samun kari. Amfanin hasken rana da bitamin D sun hada da:

• Rage bakin ciki. Symptomsananan alamun alamun ɓacin rai na iya bayar da rahoto bayan ɓoye lokaci a rana. Hasken rana yana haifar da kwakwalwa don saki hormone serotonin, wanda zai iya haɓaka yanayi da haɓaka nutsuwa. Ko da ba tare da damuwa ba, ciyar da lokaci a cikin hasken rana zai iya haɓaka yanayi.
• Barci mai kyau. Sunbathing zai iya taimakawa wajen daidaita yanayin motsin ka, kuma jikinka zai fara samun nutsuwa lokacin da rana zata fadi.
• Kasusuwa masu ƙarfi. Vitamin D yana taimaka wa jiki shan alli, wanda ke haifar da ƙashi mai ƙarfi kuma yana iya taimakawa wajen hana cutar sanyin ƙashi da amosanin gabbai.
• Immunearfafa tsarin rigakafi. Vitamin D yana taimakawa jiki wajen yakar cututtuka, gami da ,, da, kuma tabbatacce.
• Rage haɗarin aiki na lokacin haihuwa. Vitamin D na iya kariya daga kamuwa da lokacin haihuwa da kuma cututtukan da ke tattare da haihuwa.

Ka tuna: Cibiyar Nazarin Ilimin Lafiyar Jama'a ta Amurka ta ba da shawara game da amfani da hasken rana a matsayin babbar hanyar samun bitamin D.

Shin yin sunbathing a sharri ne a gare ku?

Sunbathing ba tare da haɗari ba. Yawancin lokaci a rana na iya haifar da zafin rana, wani lokacin ana kiran zafin rana, wanda yake ja da kaikayi.

Fitowar rana na iya haifar da kunar rana a jiki, wanda yake da zafi, na iya haifar da kunci, kuma yana iya shafar dukkan sassan jiki, har da lebba. Hasken rana yana iya haifar da melanoma daga baya a rayuwa.

Fusowar polymorphic (PMLE), wanda aka fi sani da guba ta rana, na iya faruwa sakamakon yawan lokaci a rana. Yana gabatar da yadda kumburi mai kauri akan kirji, kafafu, da hannaye.

Har yaushe za ku iya yin rana?

Wasu masana likitan fata sunyi imanin cewa, muddin ba ku da rikitarwa tare da fitowar rana ta yau da kullun, kuna iya yin rana ba tare da kare hasken rana ba har zuwa. Don rage haɗarin kunar rana a jiki, zai fi kyau a tsaya zuwa minti 5 zuwa 10.

Wannan zai banbanta gwargwadon kusancin mahaɗan da kake zaune, yadda fata ta saba da rana, da ingancin iska. Rashin ingancin iska na iya toshe wasu hasken UV. Wasu bincike sun nuna cewa ya fi cutarwa don samun yawan rana a lokaci daya maimakon a fallasa shi a hankali a kan lokaci.

Shin sunbathing zai iya cutar da jaririn da ba a haifa ba?

Sunbathing yayin ciki yana da damar haifar da rashin ruwa saboda gumi a cikin zafin rana. Zama a rana don dogon lokaci na iya kuma ɗaga zafin zuciyar ka, wanda zai iya haɓaka zafin jikin ɗan tayi. nuna tsananin yanayin zafi na iya haifar da daukar ciki mai tsawo.

Vitamin D yana da mahimmanci a lokacin daukar ciki. wannan IU 4,000 na bitamin D kowace rana yana da fa'idodi mafi girma. Don kauce wa haɗarin da ke sama, yi magana da likitanka game da yadda zaka sami adadin bitamin D idan kana da ciki.

Sunbathing tukwici da kiyayewa

Akwai hanyoyi don amintar rana.

• Sanya SPF 30 ko sama da haka kuma shafa shi mintuna 15 kafin fita waje. Tabbatar kun rufe jikin ku aƙalla cikakkiyar oza na hasken rana. Wannan ya yi daidai da girman ƙwallon golf ko cikakken gilashin harbi.
• Kar ka manta da amfani da SPF a saman kanka idan ba a kiyaye shi ta gashi, da hannuwanku, ƙafafunku, da leɓɓa.
• Guji gadaje na tanning. Baya ga haɗari, yawancin gadajen tanki suna ɗauke da hasken UVB kawai don haɓaka samar da bitamin D.
• Yi hutu a inuwa lokacin da kake zafi.
• Shan ruwa idan kuna shafe dogon lokaci a rana.
• Ku ci tumatir, wanda ke dauke da sinadarin lycopene mai yawa, wanda ya gano yana taimakawa hana jan fata daga hasken UV.

Madadin zafin rana

Sunbathing wata hanya ce da jikinka zai iya cin ribar rana, amma ba ita kaɗai ce hanya ba. Idan ba kwa son yin kwance a rana amma har yanzu kuna son fa'idodin, zaku iya:

• motsa jiki a waje
• tafi don tafiyar minti 30
• bude windows yayin da kake tuki
• yi nisa da aikinka ka yi tafiya
• ci abinci a waje
• dauki karin bitamin D
• saka hannun jari a cikin fitilar UV
• cin abinci mai wadataccen bitamin D

Awauki

Bincike ya nuna akwai fa'idodi ga sunbathing da kuma bata lokaci a rana. Bayyanar da hasken rana na iya haɓaka yanayi, haifar da kyakkyawan bacci, da taimakawa samar da bitamin D, wanda ke ƙarfafa ƙasusuwa kuma yana iya taimakawa yaƙi da wasu cututtuka.

Koyaya, saboda haɗarin da ke tattare da yawan ɗaukar rana, ƙayyade lokacin fitowar ku kuma saka hasken rana SPF 30 ko sama. Baton rana ba tare da kariya ba na iya haifar da zafin rana, kunar rana a jiki, da kuma damar samun melanoma mai girma.