He aha te tono kaupapa o te rongoā rā: Ngā whakamahinga, te horopeta, ngā pānga taha me ētahi atu

Ko ngā rongoā rā e whakamahia ana ki te kiri he pūhui whakamarumaru ka horahia e koe ki tō kiri hei tiaki i te hihi ultraviolet (UV) kino mai i te rā. E mahi ana ēnei rongoā hei arai whakamarumaru, mā te mimiti i ngā hihi UV i mua i te kuhu ki tō kiri, mā te whakaata rānei i ngā hihi mai i tō tinana.

Whakaarohia ngā rongoā rā kaupapa hei kaitiaki whaiaro mō tō kiri ki te whara o te rā. Ka puta mai i ngā momo rerekē tae atu ki ngā kirīmi, ngā hinu, ngā hēra, ngā rehu, me ngā tīkā, i hangaia ia mea hei whakarato i te whakamarumaru pono ina whakamahia tika ana ki ngā wāhi kiri e kitea ana.

He aha ngā rongoā rā e whakamahia ana mō?

He arai tuatahi ngā rongoā rā ki te whara o te kiri e pā ana ki te rā me ngā raruraru hauora rerekē. Ko tā rātou kaupapa matua he ārai i te pā o te rā tonu me te whara o te kiri i te wā roa ka puta i ngā tau o te pā o te rā.

E āwhina ana ēnei rongoā whakamarumaru ki te ārai i ētahi āhuatanga nui. Ka whakaiti nui rātou i tō tūponotanga ki te whakawhanake i ngā mate pukupuku kiri, tae atu ki te melanoma, te basal cell carcinoma, me te squamous cell carcinoma. Ka āwhina hoki te whakamahi auau ki te ārai i ngā tohu koroheketanga o mua pēnei i ngā kita, ngā wāhi pakeke, me te āhua kiri hiako.

Ko ngā tāngata e whai ana i ētahi āhuatanga hauora ka whai hua nui mai i te whakamahi rongoā rā tonu. Mēnā he lupus tōu, he rosacea tōu, kei te tango rongoā rānei koe e whakanui ana i te tairongo ki te rā, ka nui ake te hiranga o ngā rongoā rā kaupapa mō tō hauora me tō whakamarie.

Me pēhea te mahi a ngā rongoā rā?

E whakamarumaru ana ngā rongoā rā i tō kiri mā ngā tikanga e rua, ā, mā te māramatanga ki ēnei ka āwhina koe ki te whiriwhiri i te hua tika mō ō hiahia. E kiia ana ēnei rongoā he rongoā whakamarumaru kaha i te wā e whakamahia tika ana.

Ngā kaihoko rā ā-tinana, e mōhiotia ana ko ngā rā ā-kohuke, kei roto te waikura zinc, te waikura titanium rānei. E noho ana ēnei kai i runga i te mata o tō kiri, ā, e aukati ana i ngā hihi UV mā te whakaata atu, pērā i te whakaata e whakatika ana i te mārama.

He rerekē te mahi a ngā kaihoko rā ā-matū mā te mimiti i te hihi UV i mua i te whara i ō pūtau kiri. Ko ngā kai matū noa ko te avobenzone, octinoxate, me te oxybenzone, e huri ana i te pūngao UV ki te wera kore kino e taea ana e tō tinana te tuku.

Me pēhea taku tono i ngā kaihoko rā?

He mea nui te tono tika i ngā kaihoko rā mō te whakamarumaru whai hua, ā, he mea nui te tikanga pērā i te hua e whiriwhiria ana e koe. He iti noa te rā e tono ana te nuinga o te tangata i te rā e hiahiatia ana, e tino whakaheke ana i ngā taumata whakamarumaru.

Tonoa ngā kaihoko rā ki ngā wāhi kiri katoa e kitea ana 15-30 meneti i mua i te rā. E hiahia ana koe ki te kotahi hekere (tata ki te rua punetēpu) hei hipoki i tō tinana katoa. Kaua e wareware ki ngā wāhi e ngaro ana i te nuinga o te wā pērā i ō taringa, kaki, waewae, me te tuara o ō ringa.

Whakahouhia ia rua hāora me te kore okotahi, ā, he maha ake ngā wā ki te kaukau koe, ki te nui te werawera, ki te horoi rānei. Me whakahou tonu ngā pūmua ātete wai i muri i te kaukau, i te werawera nui rānei. Tonoa te rā ahakoa i ngā rā kapua, i te mea ka taea e ngā hihi UV te kuhu i te kapua.

Ka taea e koe te tono i ngā kaihoko rā me te kore kai rānei, ahakoa e kitea ana e ētahi tāngata he puku tairongo, ka taea e te tono i ngā rā ā-matū i runga i te puku kau te whakaputa i te whakapairuaki ngawari ki te horomia ohorere. Horoi tonu ō ringa i muri i te tono.

Kia pēhea te roa o taku whakamahi i ngā kaihoko rā?

I hangaia ngā kaihoko rā mō te whakamahi i ia rā, i te wā roa, kaua i ngā akoranga maimoatanga wā poto. E tūtohu ana ngā tākuta kiri kia whakamahi i te rā i ia rā, i te tau katoa, hei wāhanga o tō tikanga tiaki kiri.

Me whakamahi tonu koe i ngā hua tiaki rā i tō oranga katoa kia pai ai te tiaki i tō kiri. Ka kohikohi te kino o te UV i te roanga o te wā, nō reira ko te whakamahi i ia rā ka pai ake te ārai i te pānga o te rā me ngā raruraru i te wā roa pēnei i te mate pāwera kiri me te koroheketanga o mua.

I ngā wā e kaha ana te rā, te nuinga i waenga i te 10 AM me te 4 PM, ka tino nui te hiranga o te tiaki rā. Heoi, ka taea e ngā hihi UV te whara ahakoa i ngā marama o te takurua me ngā rā kapua, nā reira he mea nui te tiaki i te tau katoa.

He aha ngā pānga taha o ngā hua tiaki rā?

He pai te pōhiri a te nuinga o te tangata i ngā hua tiaki rā, engari ka pā pea ētahi pānga taha ki ētahi tāngata, ina koa i te wā tuatahi ka tīmata ki te whakamahi i ēnei hua i ia rā. Mā te māramatanga ki ngā tauhohenga ka taea e koe te kōwhiri i te hanganga e tika ana.

He ngawari noa ngā pānga taha noa, he wā poto noa iho. Ko te nuinga o ēnei tauhohenga ka puta i te wā e urutau ana tō kiri ki te hua:

• He paku riri kiri, he whero rānei i ngā wāhi e whakamahia ana
• He wero, he wera rānei i te wā poto, ina koa ki ngā wāhi tairongo
• He kiri maroke, he kiri pākē rānei ki ētahi tāngata
• He toenga mā, he ahua pākē rānei ki ngā tiaki rā kohuke
• Ngā pōkai kua purua, he pakaru rānei ki ngā tāngata he kiri e ngāwari ana te pūhi

Ko te nuinga o ēnei tauhohenga noa ka ngaro i roto i ngā rā e whakamahi ana i ia rā. Mēnā ka mau tonu te riri, ka āwhina te huri ki tētahi hanganga rerekē.

Ko ngā pānga taha kāore i te nuinga engari he nui ake te hiranga me aro, ahakoa he iti noa iho te ōrau o ngā kaiwhakamahi e pā ana. Ko ēnei tauhohenga pea e tohu ana i te tairongo ki ngā kai motuhake:

• Te mumura kiri pāwera me te whero tonu, te pūhi rānei, te pūhi rānei
• Te wera nui, te wero rānei kāore e pai ake i te whakamahi tonu
• He rāwhi whānui, he māngai rānei i muri i te whakamahi
• Te riri o te kanohi, te roimata rānei mēnā ka uru te tiaki rā ki te wāhi o te kanohi
• Te riri o te manawa mai i ngā hanganga rehu

Mēnā ka pā ki a koe ētahi o ēnei urupare nui ake, kati tonu te whakamahi, ā, whakapā atu ki tō kaiwhakarato hauora, ki te tākuta kiri rānei mō te tohutohu.

Ko wai kāore e tika ana kia whakamahi i ngā rāhui rā?

Ahakoa he haumaru ngā rāhui rā mō te nuinga o te tangata, me whai whakaaro motuhake ētahi tāngata, me karo rānei i ētahi momo hanganga. He tokoiti rawa ngā tāngata kāore e taea te whakamahi i tētahi momo whakamarumaru rā.

Kāore ngā pēpi kei raro i te ono marama te pakeke e tika ana kia whakamahi i ngā rāhui rā ki ngā wāhi nui o tō rātou kiri. He nui ake te uruhanga me te tairongo o tō rātou kiri, e waiho ana i a rātou kia ngawari ake ki te mimiti matū me te riri. Engari, waiho ngā pēpi ki te atarangi, me te whakamahi i ngā kākahu whakamarumaru.

Ko ngā tāngata e mōhiotia ana he pānga ki ētahi whakauru rāhui rā, me pānui āta i ngā tapanga, me te karo i ngā pūhui raruraru. Ko ngā mea e pā ana ki te mate pānga ko te waikawa para-aminobenzoic (PABA), ngā kakara, me ētahi tātari UV matū pēnei i te oxybenzone.

Ko ngā tāngata e pā ana ki ngā āhuatanga kiri nui pēnei i ngā mura eczema kaha, i ngā patunga tuwhera rānei, me kōrero ki tō rātou tākuta kiri i mua i te tono rāhui rā ki ngā wāhi e pā ana. Ētahi momo hanganga ka kino ake te mumura, ka whakaroa rānei i te whakaora.

Ngā Ingoa Waitohu o ngā Rāhui Rā

Kei te wātea ngā rāhui rā i raro i te maha o ngā ingoa waitohu, e tuku ana i ngā momo hanganga rerekē me ngā taumata SPF. Ko ngā waitohu rongonui ko Neutrogena, Coppertone, Blue Lizard, EltaMD, me La Roche-Posay.

He maha ngā waitohu e tuku ana i ngā momo hanganga motuhake mō ngā hiahia rerekē. E whakarato ana ngā momo hākinakina i te aukati wai mō ngā tāngata kaha, i te wā e whakamahi ana ngā putanga kiri tairongo i ngā whakauru ngawari ake. Ko ētahi waitohu e arotahi ana ki ngā whakauru kohuke anake, i te wā e whakakotahi ana ētahi atu i te whakamarumaru matū me te tinana.

Ko ngā rāhui rā waitohu whānui me te toa, he rite tonu ngā whakauru kaha ki ngā ingoa waitohu i ngā utu iti ake. Ko te mea nui ko te whiriwhiri i ngā hua me te whakamarumaru whānui me ngā taumata SPF e tika ana, kaua ki te arotahi anake ki ngā ingoa waitohu.

Ngā Kōwhiringa kē mō ngā Rāhui Rā

Ahakoa ko nga rongoa whakamarumaru ra i runga i te kiri tonu te paerewa koura mo te whakamarumaru i te UV, he maha nga huarahi ke atu ka taea te whakakapi, i etahi wa ranei, i te whakamahi i te whakamarumaru ra tuku iho. He pai ake enei whiringa ina honoa ki te tono whakamarumaru ra i nga wa katoa.

Ka whakawhiwhia e nga arai tinana he whakamarumaru pai me te kore he matū. Ko nga potae whanui, nga koti ringa-roa, me nga kakahu whakamarumaru UV e whakarato ana i te uhi pono mo nga waahi e hipokina ana. Ko te rapu i te atarangi i nga haora o te ra ka tino whakaiti i te paanga o te UV.

E ai ki etahi taapiri waha ka whakarato i te whakamarumaru ra, engari kaua rawa enei e whakakapi i nga rongoa whakamarumaru ra i runga i te kiri. Ahakoa ka taea e etahi antioxidants te tuku painga iti mo te whakamarumaru, kaore e taea e ratou te whakarato i te whakamarumaru pono, ine hoki e tukuna ana e nga hua i runga i te kiri.

He Pai Ake Nga Rongoa Whakamarumaru Ra i te Whakamarumaru Kakahu?

He painga motuhake nga rongoa whakamarumaru ra me nga kakahu whakamarumaru, a ko te huarahi tino whai hua te tikanga ka whakakotahi i nga tikanga e rua. Karekau tetahi whiringa anake e whakarato i te whakamarumaru katoa i nga ahuatanga katoa.

He maha nga painga o nga kakahu whakamarumaru i nga rongoa whakamarumaru ra. Ko nga kakahu whakamarumaru UV kounga e whakarato ana i te uhi rite tonu me te kore e hiahia ki te tono ano, e kore e horoi i te wa e kauhoe ana, me te whakakore i nga awangawanga mo te urunga matū, te tairongo kiri ranei.

Heoi, he pai nga rongoa whakamarumaru ra i nga waahi kaore e taea te uhi kakahu. Ka tiakina e ratou nga waahi kiri e kitea ana penei i to kanohi, ringa, me nga waewae he pai ake i nga kakahu anake. Ka taea hoki e te whakamarumaru ra te ngawari ake i roto i nga whiringa kakahu me nga mahi.

Ko te huarahi pai rawa atu e whakamahi ana i nga tikanga e rua i runga i te rautaki. Whakamaua nga kakahu whakamarumaru mo te uhi tinana nui, ka tono i nga rongoa whakamarumaru ra ki nga waahi e kitea ana mo te whakamarumaru whanui.

Nga Pātai e Pātai pinepine ana mo nga Rongoa Whakamarumaru Ra

Q1. He Haumaru Nga Rongoa Whakamarumaru Ra mo te Whakamahi Ia Ra?

Āe, i hangaia ngā āpiha whakamarumaru rā mō te whakamahi i ia rā, i te wā roa, ā, e whakaarohia ana he tino haumaru mō te nuinga o te tāngata. E tūtohu ana ngā tākuta kiri ki te whakamahi i te whakamarumaru rā i ia rā hei tētahi o ngā mahi nui ki te ārai i te mate pukupuku kiri me te koroheketanga o mua.

Ko ngā painga o te whakamahi i te whakamarumaru rā i ngā wā katoa he nui ake i ngā tūponotanga iti mai i te urunga o ngā kai. Ko ngā whakahaere hauora nui puta noa i te ao, tae atu ki te American Academy of Dermatology me te World Health Organization, e tautoko kaha ana i te whakamahi i te whakamarumaru rā i ia rā mō ngā tāngata o ngā tau katoa.

Q2. Me pēhea ahau ki te whakamahi nui rawa i te whakamarumaru rā?

Ko te whakamahi nui rawa i te āpiha whakamarumaru rā e kore e whara, ahakoa ka rongo pea koe i te kore whakamarie, ka puta rānei te ahua kirikiri i runga i tō kiri. Me horoi noa te hua nui ki te kakahu mā, mākū mēnā kua whakamahia e koe te nui atu i te mea e tika ana.

Mēnā ka rongo koe i te riri kiri mai i te whakamahi nui, horoia marie te wāhi ki te hopi ngawari me te wai. Ko te nuinga o te kore whakamarie mai i te whakamarumaru rā nui ka ngaro wawe i muri i te tango i te hua nui. Whakapā atu ki tō kaiwhakarato hauora mēnā ka mau tonu te riri, ka kino rānei.

Q3. Me pēhea ahau ki te wareware ki te whakamahi i te whakamarumaru rā?

Mēnā ka wareware koe ki te whakamahi i te whakamarumaru rā i mua i te pānga o te rā, whakamahia i te wā e mahara ana koe. Ahakoa te whakamahi i muri mai ka whai wāhi ki te whakamarumaru, he iti ake te whai hua i te whakamahi i mua i te tīmatanga o te pānga.

Rapua te atarangi tonu mēnā kua noho koe i te rā kāore he whakamarumaru, ā, ka kite koe i tō kiri e tīmata ana ki te whero. Whakamahia te whakamarumaru rā i te nui, ā, whakaarohia te hipoki i ngā wāhi e kitea ana ki te kākahu, ki te rapu rānei i te piringa o roto mēnā ka taea.

Q4. Āhea ahau e mutu ai te whakamahi i ngā āpiha whakamarumaru rā?

Kaua rawa koe e mutu katoa te whakamahi i ngā āpiha whakamarumaru rā, i te mea ka kohikohi te kino o te UV i roto i tō oranga katoa. Ahakoa ngā pakeke ake ka whai hua nui mai i te whakamarumaru rā tonu hei ārai i te kino atu o te kiri me te whakaiti i te tūponotanga o te mate pukupuku kiri.

Heoi anō, ka taea e koe te whakatika i tō tikanga whakamarumaru rā i runga i ngā huringa o te wā me ngā taumata mahi. I ngā marama o te takurua, i ngā wā rānei e iti ana te rā, ka whakamahi pea koe i ngā hanganga SPF iti ake, ka tono rānei i te iti ake o te wā, me te pupuri tonu i ētahi whakamarumaru.

Q5. Ka taea e au te whakamahi i ngā kaihoko whakamarumaru rā kua pau te rā?

Kāore pea ngā kaihoko whakamarumaru rā kua pau te rā e whakarato i te whakamarumaru pono, ā, me whakakapi ki ngā hua hou. E whai hua ana te nuinga o ngā whakamarumaru rā mō te toru tau mai i te hanganga, engari ka taea e ngā whakauru kaha te pirau i te roanga o te wā, ina koa ka pā ki te wera, ki te mārama rānei.

Tirohia ngā rā paunga i ngā wā katoa, ā, whakakapi i te whakamarumaru rā kua pahure kē. Ki te kore e kitea e koe te rā paunga, tuhia te rā hoko ki te pounamu, ā, whakakapi i muri i te toru tau. Ko te whakamahi i te whakamarumaru rā kāore i te whai hua he kino atu i te mōhio kāore ō whakamarumaru.