N??n T???m N???ng L??c M???y Gi??? L?? T???t Nh???t – C??ch T???m N???ng ????ng C??ch C?? L???i Cho S???c Kh???e

??nh n???ng m???t tr???i l?? ngu???n t???ng h???p Vitamin D ch??? y???u c???a c?? th??? con ng?????i. C?? kho???ng 80% vitamin D ???????c t???ng h???p d?????i da nh??? ti???p x??c ??nh n???ng m???t tr???i, ph???n tr??m nh??? c??n l???i l?? t??? ngu???n th???c ph???m. V?? th??? Viatmin D c??n ???????c g???i v???i c??i t??n kh??c: vitamin m???t tr???i. ????? t???ng h???p vitamin D m???t c??ch t??? nhi??n th?? t???m n???ng l?? bi???n ph??p t???i ??u, nh??ng t???m n???ng l??c m???y gi??? ????? t???n d???ng ???????c ??nh n???ng t???ng h???p ra vitamin D cho c?? th??? m???t c??ch t???t nh???t

Xem th??m: 7 B?? quy???t t??ng s???c ????? kh??ng cho b?? m???t c??ch t??? nhi??n

1. C??c lo???i tia c?? trong ??nh n???ng m???t tr???i

????? bi???t ???????c th???i ??i???m??t???m n???ng t???t nh???t th?? ch??ng ta c???n ph???i hi???u c??c lo???i tia n???ng c?? vai tr?? g?? trong t??c ?????ng v?? k??ch th??ch qu?? tr??nh t???ng h???p vitamin D, t??? ???? bi???t ???????c tia n??o c?? h???i v?? tia n??o c?? l???i cho l??n da.

C??c tia n???ng m???t tr???i g???m c??c tia nh??n th???y ???????c (c???u v??ng) v?? c??c tia kh??ng nh??n th???y ???????c (ultraviolet) tia c???c t??m hay tia UV. trong ???? Tia UV ???????c chia th??nh 3 lo???i l?? tia UVC, tia UVA v?? tia UVB.

• Tia UVA: B?????c s??ng d??i nh???t kho???ng 320 – 400 nm. Th???i gian ho???t ?????ng tr?????c 10h v?? sau 14h chi???m 99%. T??? 10h ?????n 14h chi???m 95% t???ng s??? tia c???c t??m chi???u xu???ng m???t ?????t.
• Tia UVB: B?????c s??ng ng???n h??n tia UVA, kho???ng 280 – 320nm. Th???i gian ho???t ?????ng tr?????c 10h v?? sau 14h g???n nh?? kh??ng c?? tia UVB chi???u xu???ng m???t ?????t. T??? 10h ?????n14h m???t ????? tia UVB chi???u xu???ng m???t ?????t cao nh???t trong ng??y, chi???m kho???ng 5% tia c???c t??m chi???u xu???ng m???t ?????t.
• Tia UVC: B?????c s??ng ng???n kho???ng t??? 200 – 190 nm. ????y l?? lo???i tia ?????c h???i nh???t ?????i v???i s???c kh???e c???a con ng?????i. Nh??ng tia UVC l???i ???????c t???ng ozone h???p th??? tr?????c khi chi???u xu???ng m???t ?????t n??n h???u nh?? kh??ng ???nh h?????ng ?????n da v?? kh??ng c?? t??c d???ng t???ng h???p vitamin D.

C??? 3 tia UVA, UVB, UVC ?????u c?? t??c h???i t???i l??n da g??y s???m, n??m, l??o h??a da, t??? nh???t c?? th??? g??y ung th?? da. Trong s??? 3 tia UV, ch??? c?? tia UVB ???????c ph??t hi???n c?? t??c d???ng gi??p c?? th??? con ng?????i t???ng h???p vitamin D khi chi???u tr???c ti???p tr??n da, v?? h??? tr??? qu?? tr??nh h???p th??? canxi ??? c?? th??? con ng?????i.

2. N??n t???m n???ng l??c m???y gi??? l?? t???t nh???t?

V?? Tia UVB l?? tia duy nh???t c?? kh??? n??ng t???ng h???p vitamin D t???t cho s???c kh???e, n??n c???n l???a ch???n th???i ??i???m c?? tia UVB nhi???u nh???t ????? t???m n???ng.

Th???i gian tia UVB c?? th??? xuy??n qua t???ng ozone nhi???u nh???t l?? kho???ng t??? 9h s??ng ?????n 4h chi???u. Tuy nhi??n, kho???ng th???i gian n??y trong ??nh n???ng c?? r???t nhi???u tia UVA c?? h???i cho da, nh???t l?? v???i l??n da m???ng manh c???a tr??? s?? sinh v?? tr??? nh???.

Th???i ??i???m t???m n???ng: T??? 9h ?????n 15h, t???c l?? khi b??ng n???ng ng???n h??n c?? th??? ( Khi ???? m???t tr???i ti???n t???i chi???u vu??ng v???i m???t ?????t, m???t ????? tia UVB l?? cao nh???t)

Th???i gian t???m n???ng: Tr??? nh??? t??? 3 – 5 ph??t m???i ng??y c?? th??? t??ng d???n l??n nh??ng kh??ng ???????c qu?? 15 ph??t, ng?????i l???n th?? kh??ng qu?? 30?? ph??t, da ???ng h???ng l?? ????? ( m??a xu??n thu c?? th??? d??i h??n th??m 5-10 ph??t, nh???ng ng??y m??a ????ng kh??ng c?? n???ng c???n u???ng b??? sung vitamin D3 v??o trong b???a ??n b???a b?? v?? D3 tan trong d???u, u???ng v??o b???a ??n ru???t m???i h???p thu ???????c. Tuy nhi??n kinh nghi???m c???a ?????i ng?? B??c s??? Vi??n Minh ???????ng, nh???n th???y b??? sung D3 b???ng ???????ng u???ng hi???u qu??? ??t h??n so v???i t???m n???ng l???i d??? b??? qu?? li???u d???n t???i bi???ng ??n, v??ng da. Do ???? c???n tranh th??? m??a h??, xu??n, ng??y c?? n???ng cho con t???m n???ng ????? h???p thu D????ng kh?? t??? m???t tr???i.

C??ch t???m n???ng: b???c l??? tr???c ti???p v??ng da d?????i ??nh n???ng (c?? th??? b???c l??? tay, ch??n, l??ng ho???c b???ng).

L??u ??: kh??ng ????? ??nh n???ng chi???u v??o ?????u,m???t b???ng c??ch ??eo k??nh r??m, ?????i m??, n??n…

3. H?????ng d???n t???m n???ng ????ng c??ch

D?? tia UVB c?? kh??? n??ng k??ch th??ch t???ng h???p vitamin D nh??ng n???u ti???p x??c qu?? l??u v???i tia UVB ho???c ti???p x??c v???i c?????ng ????? m???nh c??ng c?? th??? g??y h???i cho da. Do ????, kh??ng n??n t???m n???ng qu?? l??u. Ch??? n??n??t???m n???ng??m???i l???n kho???ng 20 – 30 ph??t, t??y theo m???c ????? ??nh n???ng ti???p x??c v???i da. Th???i gian ?????u??t???m n???ng cho tr?????ch??? n??n k??o d??i kho???ng 10 ph??t v?? t??ng d???n th???i l?????ng khi ???? quen.

Kh??c v???i tia UVA, tia UVB kh??ng c?? kh??? n??ng xuy??n qua qu???n ??o v?? k??nh n??n khi t???m n???ng c???n ????? l??? da v?? t???m n???ng tr???c ti???p, kh??ng cho tr?????t???m n???ng??qua c???a k??nh. C?? th??? c???i b??? qu???n ??o c???a tr??? t??? t???, cho tr??? t???m n???ng ph???n b??n ch??n, b???p ch??n, ????i sau ???? ?????n b??n tay, c???ng tay v?? cu???i c??ng l?? l??ng c???a tr???.

Th???c t??? nhi???u b?? Vi??m ti???u ph??? qu???n kh?? kh??, hay ch???y m??i k??o d??i, nhi???u khi c??c b??c s?? k?? thu???c c??ng kh??ng ph???i l??c n??o c??ng gi???i quy???t h???t ???????c, m?? c??c b?? kh???i nh??? m??? tu??n th??? T???m n???ng, Massage theo h?????ng d???n r???i ch??? ????? ??n u???ng ki??ng c???, ch???u kh?? ??n n?????c th???t h???m Meat Stock cho con.

L??u ??, t???m n???ng ch??? cung c???p kho???ng 80% l?????ng vitamin D c???n thi???t cho c?? th???, v?? h??? tr??? t???ng h???p h???p th??? l?????ng Canxi – Phospho. T???m n???ng n?? c??n h??? tr??? cho t??? b??o Lympho T, gi??p t??m di???t virus vi khu???n ??ang x??m nh???p c?? th???… ???? ??i???u n??y m???i ????ng tr??n qu?? gi???a l??c Covid ??ang ho??nh h??nh.

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