Ukukhulelwa kuletha izinguquko eziningi nezinto okufanele zicatshangelwe, ikakhulukazi mayelana nempilo nokuphepha. Omunye umbuzo ovamile phakathi kwabakhulelwe ukuthi ukushiswa yilanga, kungaba ngaphandle noma embhedeni wokushiswa yilanga, kuphephile yini ngesikhathi sokukhulelwa. Yize kungekho ubufakazi obuqandekayo bokuthi kuphephile noma cha, kunezinto eziningana okufanele zicatshangelwe ukuze kuqinisekiswe impilo enhle kamama nengane. Lesi sihloko sidingida ukuphepha kokushiswa yilanga ngesikhathi sokukhulelwa, sinikeza isiqondiso namathiphu kubakhulelwe ukuze benze izinqumo ezinolwazi.
Ukubaluleka Kokuchayeka Elangeni Ngesikhathi Sokukhulelwa
Izinzuzo Zokukhanya Kwelanga
Ukuchayeka elangeni kuyindlela engokwemvelo nesebenzayo yokuthola i-Vitamin D, ebalulekile empilweni yamathambo, ukusebenza komzimba, nokulawulwa kwemizwa. Ngesikhathi sokukhulelwa, amazinga aneleyo e-Vitamin D asiza ekuthuthukiseni kahle amathambo namazinyo omntwana futhi asekele impilo yonke kamama.
Izingozi Zokuchayeka Elangeni Ngokweqile
Kodwa-ke, ukuchayeka elangeni ngokweqile kungaholela ekulimaleni kwesikhumba, kwenyuse ingozi yomdlavuza wesikhumba futhi kusheshise izimpawu zokuguga. Abesifazane abakhulelwe basengozini enkulu yokusha yilanga ngenxa yezinguquko zamahomoni ezingenza isikhumba sizwe kakhulu. Lokhu kuzwela okwandile kusho ukuthi isikhumba singase sisabele kakhulu emisebeni ye-UV, okuholela ekushiseni okukhulu nokulimala kwesikhumba isikhathi eside.
Izinto Ezibalulekile Okufanele Zicatshangelwe Ngokuchayeka Elangeni Ngokuphephile:
- Sebenzisa Isivikelo Selanga: Faka isivikelo selanga esibanzi esine-SPF engu-30 noma ngaphezulu. Faka kabusha njalo ngamahora amabili nangemva kokubhukuda noma ukujuluka.
- Gqoka Izingubo Zokuvikela: Khetha izigqoko ezinomkhawulo obanzi, izibuko zelanga, nezingubo ezivulekile, ezinemikhono emide ukuze umboze isikhumba esiveziwe.
- Funa Isithunzi: Gwema ukuchayeka elangeni ngokuqondile ngamahora aphezulu, ikakhulukazi phakathi kuka-10 ekuseni no-4 ntambama, lapho imisebe yelanga inamandla kakhulu.
- Hlala Ufudumele: Phuza amanzi amaningi ukuze ugweme ukuphelelwa amanzi emzimbeni, okungabhebhethekiswa ukushisa nokuchayeka elangeni.
Ukuqonda Izingozi Zamabhede Okushiswa Yilanga
Izingozi Zemisebe Ye-UV
Amabhede okushiswa yilanga akhipha imisebe ye-ultraviolet (UV), eyaziwa ngokwandisa ingozi yomdlavuza wesikhumba, kuhlanganise ne-melanoma, uhlobo olubi kakhulu lomdlavuza wesikhumba. Ukusetshenziswa kwamabhede okushiswa yilanga kuhlotshaniswa nokuguga kwesikhumba ngaphambi kwesikhathi, okubonakala ngemibimbi namabala amnyama.
Izingozi Eziqondile Ekukhulelweni
Yize imisebe ye-UV evela emabhedeni okushiswa yilanga ingamlimazi ngokuqondile umntwana, into ekhathazayo kakhulu ngesikhathi sokukhulelwa ingozi yokushisa ngokweqile. Amabhede okushiswa yilanga angenza umzimba ushise kakhulu, okungaholela ekuphelelwa amanzi emzimbeni nasekushayweni ukushisa. Ukushisa ngokweqile ngesikhathi sokukhulelwa kuyingozi kakhulu ngoba kungakhuphula ingozi yokukhubazeka kwesimiso sezinzwa kanye nezinye izinkinga zokuthuthuka kumntwana.
Ezinye Izindlela Zamabhede Okushiswa Yilanga:
- Khetha Okokushisa Isikhumba: Ama-lotion neziphuzo zokushisa isikhumba ezingezona ezokushiswa yilanga ziyizindlela eziphephile ezingabandakanyi imisebe ye-UV.
- Sebenzisa Ama-moisturiser Anemibala: Le mikhiqizo inganikeza ukushisa okuncane futhi ingasetshenziswa njalo ngaphandle kwezingozi ezihambisana nokuchayeka kwe-UV.
Ukuphepha Kwezinto Zokushisa Isikhumba Ezingezona Ezokushiswa Yilanga Ngesikhathi Sokukhulelwa
Indlela Izinto Zokushisa Isikhumba Ezingezona Ezokushiswa Yilanga Ezisebenza Ngayo
Izinto zokushisa isikhumba ezingezona ezokushiswa yilanga ziqukethe i-dihydroxyacetone (DHA), isithako esinemibala esisebenza nama-amino acid engxenyeni engaphandle yesikhumba ukuze kukhiqizwe umbala ofana nethan. Lokhu kusebenza kunomkhawulo ku-stratum corneum, ingxenye engaphandle yesikhumba, okusho ukuthi i-DHA ayihlangani nezingxenye ezingaphakathi noma ingene egazini.
Uhlaka Lokuphepha Kwezinto Zokushisa Isikhumba Ezingezona Ezokushiswa Yilanga
Izifundo zikhombisa ukuthi i-DHA ezintweni zokushisa isikhumba ezingezona ezokushiswa yilanga iphephile ukusetshenziswa ngesikhathi sokukhulelwa njengoba ingangenwa emzimbeni. Kodwa-ke, kungakuhle ukugwema ukuphefumula isiphuzo noma ukuyifaka esikhumbeni esihlukene ukuze kugwenywe ukucasuka okungaba khona.
Ukukhetha Izinto Zokushisa Isikhumba Ezingezona Ezokushiswa Yilanga Eziphephile:
- Hlola Izithako: Khetha imikhiqizo enezithako zemvelo futhi engenamakhemikhali ayingozi afana nama-paraben, ama-phthalate, nama-fragrance okwenziwe.
- Yenza Ukuhlolwa Kwesichibi: Ngaphambi kokufaka umkhiqizo omusha, yenza ukuhlolwa kwesichibi endaweni encane yesikhumba ukuqinisekisa ukuthi akukho ukusabela okungenziwa ukwaliwa.
- Gwema Iziphuzo: Uma usebenzisa isiphuzo esishisayo, qiniseka ukuthi sifakwa endaweni enomoya ohlanzekile ukuze ugweme ukuphefumula umkhiqizo.
Amathiphu Ajwayelekile Okunakekelwa Kwesikhumba Ngesikhathi Sokukhulelwa
Ukunakekela isikhumba esinempilo ngesikhathi sokukhulelwa kuhilela okungaphezu kokusebenzisa imikhuba yokushisa isikhumba ephephile. Nawa amanye amathiphu aphelele okuqinisekisa ukuthi isikhumba sakho sihlala sinempilo futhi sicwebezela kuso sonke isikhathi sokukhulelwa kwakho.
Ukuvikela Elangeni
Ukuvikela isikhumba sakho emisebeni ye-UV eyingozi kubalulekile, ikakhulukazi ngesikhathi sokukhulelwa lapho isikhumba sakho singase sizwe kakhulu.
Amasu Aphumelelayo Okuvikela Elangeni:
- Ukusetshenziswa Kwesivikelo Selanga: Faka isivikelo selanga esibanzi esine-SPF engu-30 noma ngaphezulu. Bheka izakhiwo ezingenayo i-oxybenzone namanye amakhemikhali ayingozi. Faka kabusha njalo ngamahora amabili nangemva kokubhukuda noma ukujuluka.
- Izingubo Zokuvikela: Gqoka izigqoko ezinomkhawulo obanzi ukuze uvikela ubuso nentamo yakho, nezibuko zelanga ukuze uvikela amehlo akho. Amahembe anemikhono emide namabhulukwe enziwe ngezinto ezilukwe ngokuqinile anganikeza ukuvikeleka okwengeziwe.
- Ukufuna Isithunzi: Noma nini lapho kungenzeka, hlala esithunzini, ikakhulukazi phakathi kwamahora aphakeme elanga (10 ekuseni kuya ku-4 ntambama).
Ukuphuza Amanzi
Ukuhlala unamanzi kubalulekile ukuze kugcinwe isikhumba esinempilo nempilo yonke ngesikhathi sokukhulelwa.
Amathiphu Okuhlala Unamanzi:
- Phuza Amanzi Njalo: Hlose ukuphuza okungenani izingilazi zamanzi eziyisishiyagalombili ngosuku. Thwala ibhodlela lamanzi nawe ukuze uqinisekise ukuthi uhlala unamanzi usuku lonke.
- Phuza Amanzi Ngokudla: Faka ukudla okunamanzi amaningi ekudleni kwakho, njengamakhabe, amawolintshi, nama-strawberry, ukuze uthuthukise amazinga akho okuphuza amanzi.
- Hlola Ukuhlala Unamanzi: Hlola umbala womchamo wakho ukuze ulinganise isimo sakho sokuhlala unamanzi. Ophuzi okhanyayo ukhombisa ukuhlala unamanzi okuhle, kanti umchamo omnyama ukhombisa ukuthi udinga ukuphuza amanzi amaningi.
Ukuhlanza Ngobumnene
Ukukhulelwa kungenza isikhumba sakho sizwe kakhulu, ngakho-ke kubalulekile ukusebenzisa izihlanzi ezinobumnene, ezingenaphunga ukuze kugwenywe ukucasuka.
Amathiphu Okuhlanza:
- Khetha Imikhiqizo Epholile: Khetha izihlanzi ezingenamakhemikhali ayingozi, amaphunga, nezidye. Bheka imikhiqizo enebhodi ethi hypoallergenic noma eyakhiwe ngesikhumba esizwelayo.
- Gwema Ukuhlanza Ngokweqile: Geza ubuso bakho kabili ngosuku – kanye ekuseni kanye nangaphambi kokulala. Ukuhlanza ngokweqile kungasusa isikhumba amafutha aso emvelo, okuholele ekomeni nasekucasukeni.
- Sebenzisa Amanzi Afudumele: Amanzi ashisayo angasusa isikhumba amafutha aso emvelo, okuholele ekomeni. Sebenzisa amanzi afudumele ukuze uhlanze isikhumba sakho esikhundleni salokho.
Ukunikeza Umswakama
Ukugcina isikhumba sakho sinomswakama kungavimbela ukoma nokugcina ukunwebeka kwesikhumba, okubaluleke kakhulu njengoba umzimba wakho ushintsha ngesikhathi sokukhulelwa.
Amathiphu Okunikeza Umswakama:
- Khetha Umswakama Olungile: Khetha umswakama ongenamakhemikhali ayingozi namaphunga. Bheka izithako ezifana ne-hyaluronic acid, i-glycerin, nama-ceramide ezisiza ukugcina umswakama.
- Nika Umswakama Njalo Ngosuku: Faka umswakama ngokushesha ngemva kokugeza ukuze ugcine umswakama. Qaphela kakhulu izindawo ezithambekele ekomeni, njengesisu, amabele, namathanga.
- Cabangela Amafutha Emvelo: Amafutha emvelo afana namafutha kakhukhunathi, amafutha amandongomane, nebhotela leshea anganikeza umswakama omuhle kakhulu futhi ngokuvamile aphephile ukusetshenziswa ngesikhathi sokukhulelwa.
Gwema Amakhemikhali Ayingozi
Ezinye izithako zokunakekela isikhumba kufanele zigwenywe ngesikhathi sokukhulelwa njengoba zingaba yingozi kuwe nasesaneni lakho.
Izithako Okufanele Zigwenywe:
- Ama-Retinoid: Atholakala emikhiqizweni yokulwa nokuguga nasezindleleni zokwelapha izinduna. Angabangela ukukhubazeka kokuzalwa futhi kufanele agwenywe.
- I-Salicylic Acid: Ivamise ukusetshenziswa ezindleleni zokwelapha izinduna, imithamo ephezulu ye-salicylic acid ingabangela izinkinga ngesikhathi sokukhulelwa.
- I-Hydroquinone: Isetshenziselwa ukukhanyisa isikhumba, lesi sithako singangenwa ngenani elikhulu futhi kufanele sigwenywe ngesikhathi sokukhulelwa.
- Amafutha Abalulekile: Amanye amafutha abalulekile angaba yingozi ngesikhathi sokukhulelwa. Njalo bonana nomhlinzeki wakho wezempilo ngaphambi kokusebenzisa noma yimaphi amafutha abalulekile.
Ukudla Okunempilo
Ukudla okulinganiselwe okunothe ngamavithamini nama-antioxidants kusekela impilo yonke yesikhumba futhi kunikeze izakhamzimba ezidingekayo kuwe nasesaneni lakho elikhulayo.
Amathiphu Okudla:
- Yidla Izinhlobonhlobo Zokudla: Faka inhlanganisela yezithelo, imifino, okusanhlamvu okuphelele, amaprotheni anamafutha amancane, namafutha anempilo ekudleni kwakho.
- Gxila kuma-Antioxidants: Ukudla okunothe ngama-antioxidants, njengama-berry, amantongomane, nemifino enamaqabunga, kungasiza ukuvikela isikhumba sakho ekulimaleni.
- Faka Ama-Omega-3: Amafutha ama-Omega-3 atholakala ezinhlanzini ezinamafutha, imbewu yeflax, namantongomane asekela impilo yesikhumba futhi anciphise ukuvuvukala.
- Hlala Unamanzi: Phuza amanzi amaningi futhi udle ukudla okunamanzi amaningi ukuze ugcine isikhumba sakho sinamanzi ngaphakathi nangaphandle.
Ukubuka Okuningiliziwe Kwezakhamzimba Eziyinhloko Ngesikhathi Sokukhulelwa
Amaprotheni
Ukubaluleka Kwamaprotheni: Amaprotheni abalulekile ekukhuleni nasekuthuthukiseni izicubu nezitho zomntwana, kuhlanganise nobuchopho. Aphinde asize ekukhiqizeni izicubu zamabele nezesibeletho ngesikhathi sokukhulelwa.
Izidingo Zamaprotheni: Ngesikhathi sokukhulelwa, izidingo zamaprotheni ziyanda ngama-50%. Abantu abaningi badlula isincomo sansuku zonke samaprotheni (0.8g/kg/day), kodwa kubalulekile ukugxila kwikhwalithi yamaprotheni adliwe.
Imithombo Yamaprotheni:
- Okusekelwe Ezilwaneni: Ubisi, iyogathi, ushizi, amaqanda, inyama engenamafutha, inyama yenkukhu, nenhlanzi.
- Okusekelwe Ezitshalweni: Imidumba, amantongomane, imbewu, nemikhiqizo yesoya.
I-Folate
Indima Ye-Folate: I-Folate, i-B-vitamin, ibalulekile ekuhlanganiseni kwe-DNA nasekuhlukaniseni kwamaseli. Ukudla okwanele kwe-folate kuyadingeka ukuze kugwenywe ukukhubazeka kwesimiso sezinzwa kumntwana okhulayo.
Izidingo Ze-Folate: Bonke abesifazane abaseminyakeni yokuzala bayelulekwa ukuba badle inani elanele le-folate, ngokufanele ngokudla nangokwengeza.
Imithombo Ye-Folate: Imifino eluhlaza emnyama enamaqabunga, izithelo, amantongomane, imidumba, ukudla kwasolwandle, amaqanda, imikhiqizo yobisi, inyama, nenyama yenkukhu.
Insimbi
Ukubaluleka Kwensimbi: Insimbi isekela ukwanda kwevolumu yegazi ngesikhathi sokukhulelwa, okubalulekile ekuhambiseni umoya-mpilo kumama nasesaneni. Insimbi iphinde igcinwe umntwana, ikakhulukazi emavikini okugcina okukhulelwa.
Izidingo Zensimbi: Abesifazane abakhulelwe bavame ukudinga insimbi eyengeziwe ngenxa yokwanda kwevolumu yegazi. Ukushoda kwensimbi kungaholela ekwehliseni igazi, okuvamile ngesikhathi sokukhulelwa.
Imithombo Yensimbi: Inyama ebomvu, inyama yenkukhu, inhlanzi, imidumba, imifino eluhlaza enamaqabunga, nama-cereal ahlanganiswe nensimbi.
Ithiphu Yokumunca Insimbi: Yidla ukudla okunothe ngensimbi nokudla okunothe nge-vitamin C (njengezithelo ze-citrus) ukuze uthuthukise ukumunca kwensimbi. Gwema ukudla okunothe ngensimbi nokudla kobisi, njengoba i-calcium ingavimbela ukumunca kwensimbi.
I-Zinc
Indima Ye-Zinc: I-Zinc ibalulekile ekuhlukaniseni kwamaseli, ekusebenzeni komzimba, nasekukhuleni nasekuthuthukiseni konke.
Izidingo Ze-Zinc: Abesifazane abakhulelwe bangase badinge i-zinc eyengeziwe kancane kunokuvamile, futhi ukushoda kungaholela ezinkingeni.
Imithombo Ye-Zinc: Ukudla kwezilwane njengenyama, ukudla kwasolwandle, nemikhiqizo yobisi, kanye nokudla okusekelwe ezitshalweni njengemidumba, amantongomane, nembewu.
Ama-Omega-3 Fatty Acids
Ukubaluleka Kwama-Omega-3: Ama-Omega-3 fatty acids, ikakhulukazi i-DHA, abalulekile ekuthuthukiseni ubuchopho namamehlo omntwana.
Izidingo Zama-Omega-3: Abesifazane abakhulelwe kufanele baqinisekise ukudla okwanele kwama-omega-3 fatty acids ngokudla.
Imithombo Yama-Omega-3: Inhlanzi enamafutha (njenge-salmon nama-sardine), imbewu yeflax, imbewu ye-chia, namantongomane.
I-Calcium
Indima Ye-Calcium: I-Calcium iyadingeka ekuthuthukiseni amathambo namazinyo omntwana, kanye nasekugcineni impilo yamathambo kamama.
Izidingo Ze-Calcium: Abesifazane abakhulelwe badinga cishe i-1200 mg ye-calcium ngosuku.
Imithombo Ye-Calcium: Imikhiqizo yobisi njengobisi, iyogathi, noshizi, kanye nobisi olusekelwe ezitshalweni oluqinisiwe nemifino eluhlaza enamaqabunga.
I-Iodine
Ukubaluleka Kwe-Iodine: I-Iodine ibalulekile ekukhiqizeni amahomoni e-thyroid, alawula umzimba futhi asekela ukukhula komntwana nokuthuthukiswa kobuchopho.
Izidingo Ze-Iodine: Ngesikhathi sokukhulelwa, izidingo ze-iodine ziyanda ngenxa yokukhiqizwa okukhulu kwamahomoni e-thyroid.
Imithombo Ye-Iodine: Usawoti one-iodine, imikhiqizo yobisi, nokudla kwasolwandle.
Okunye Okufanele Kucatshangelwe Ngokuphathelene Nesikhumba Nempilo Ngesikhathi Sokukhulelwa
Ukulawula Izimpawu Zokunwebeka
Izimpawu zokunwebeka ziyinkinga evamile ngesikhathi sokukhulelwa ngenxa yokunwebeka kwesikhumba okusheshayo njengoba umntwana ekhula.
Ukuvimbela Nokulawula Izimpawu Zokunwebeka:
- Nika Umswakama Njalo: Ukugcina isikhumba sinomswakama kungasiza ukuvimbela izimpawu zokunwebeka. Sebenzisa okhilimu noma amafutha akhiwe ngokukhethekile ngezimpawu zokunwebeka.
- Gcina Isisindo Esihle: Ukuzuza isisindo kancane kunganciphisa amathuba okuba nezimpawu zokunwebeka.
- Hlala Unamanzi: Ukuphuza amanzi amaningi kusiza ukugcina ukunwebeka kwesikhumba.
Ukubhekana Nezingugu Zamahomoni
Amahormoni okukhulelwa angabangela izinguquko ezihlukahlukene zesikhumba, kuhlanganise nezinduna, izinguquko zemibala, nokwanda kokuzwela.
Ukulawula Izingugu Zesikhumba Zamahomoni:
- Izinduna: Sebenzisa izindlela zokwelapha izinduna ezinobumnene, eziphephile ngesikhathi sokukhulelwa futhi ugweme amakhemikhali ayingozi afana nama-retinoid ne-salicylic acid.
- Ukuba Nombala: Gqoka isivikelo selanga nsuku zonke ukuze uvimbela izinguquko ezengeziwe zemibala futhi ucabangele ukusebenzisa izinto zokukhanyisa eziphephile ngesikhathi sokukhulelwa.
- Ukuzwela: Khetha imikhiqizo yokunakekela isikhumba engenaphunga, i-hypoallergenic ukuze unciphise ukucasuka.
Isiphetho
Yize ukushiswa yilanga ngesikhathi sokukhulelwa kungenziwa ngokuphepha ngezinyathelo zokuphepha ezifanele, kubalulekile ukucabangela izingozi ezingaba khona nokukhetha ezinye izindlela eziphephile. Ukuchayeka elangeni kufanele kulinganiswe ngokuvikeleka okufanele, futhi amabhede okushiswa yilanga kufanele agwenywe ngenxa yengozi yokushisa ngokweqile. Izinto zokushisa isikhumba ezingezona ezokushiswa yilanga zinikeza inketho ephephile kulabo abafuna ukugcina ithan. Njalo bonana nomhlinzeki wakho wezempilo ukuze uthole iseluleko esenziwe ngomuntu siqu ukuze uqinisekise impilo nokuphepha kwakho nomntwana wakho.
Imithombo:
