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晒太阳巧补钙 如何晒太阳是个技术活
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Topic: 晒太阳巧补钙 如何晒太阳是个技术活 (Read 253 times)
Lindafgdf
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晒太阳巧补钙 如何晒太阳是个技术活
May 02, 2017, 03:35:19 PM
#1
阳光照射是公认的维生素D的主要来源,人体90%以上的维生素D来源于阳光照射,饮食中维生素D含量很少,传统中餐中维生素D含量更少,因此增加阳光照射十分必要。如何晒太阳,这还是一个技术活。
掌握时机
晒太阳的主要目的是使皮肤接受阳光中紫外线照射来合成维生素D,维生素D的产生速度取决于许多因素,包括肤色、体表照射面积、太阳照射人体角度(站立或平卧),年龄(随着年龄的增加,生产效率降低)。只有紫外线指数是3以上才能产生维生素D,合成维生素D的最好时间在10点和下午2点,此时紫外线直射,影子短于身高,日光浴最好也安排在此时进行,早晨和傍晚的阳光中只有UVA,不含UVB,因此不能合成维生素D,容易使皮肤变老。
把握强度和时间
过量紫外线照射不仅使皮肤变黑,也容易使皮肤变老,还增加皮肤癌危险。如何把握时间需个体化,根据皮肤颜色、年龄有所不同,皮肤颜色偏黑的人和肥胖者需要两倍以上时间,北京位于北纬39-41度,每年11月至2月几乎不能合成维生素D;3月至5月和九十月份,需要光照30-60分钟,而在6月至8月,需要20-45分钟光照。如果说每日阳光照射5-10分钟就可以获得1000IU的维生素D,其前提是年轻人、白种人、没有肥胖、夏季、中午、全身充分暴露、卧位晒,并且未抹防晒霜,由此推测,在夏季中午12点,对于穿短袖短裤的黄种北京人,要合成1000IU维生素D可能需要20-30分钟时间,而在春秋季节身穿长袖衣裤,需要1-2小时才能合成1000IU维生素D。
衣着宜少
皮肤暴露面积越大,合成维生素D量越多,因此,在环境允许情况下,衣着尽可能少。实际上,即使周围温度较低情况下,阳光照射后人体甚至可以出汗。
注意防护
阳光中紫外线过强还会增加白内障发生危险,因此晒太阳时戴副墨镜或者戴顶帽子,遮挡照射眼部的光线,女性如果不愿意面部晒黑,可以遮盖面部。如果增加日光浴时间,需要晒一会儿后涂抹防晒霜,以防晒伤皮肤。
在户外
由于室外气温较低,加上有时风大,老年人活动能力差,有些人喜欢在屋里隔着玻璃晒太阳,尽管隔着玻璃也能感受到温暖,但玻璃窗阻断了合成维生素D的UVB,达不到合成维生素D的目的。
注意补水
阳光照射后,皮肤及其皮下组织血流量会明显增多,加上通过加温出汗增多,相应地血液中有效血容量相对不足,容易造成脱水甚至晕厥,尤其是年老体弱者,需要及时补充水分,避免脱水。
Lao Wang
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Re: 晒太阳巧补钙 如何晒太阳是个技术活
May 02, 2017, 03:35:55 PM
#2
什么鬼啊!
ttankg01
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Re: 晒太阳巧补钙 如何晒太阳是个技术活
May 02, 2017, 04:10:33 PM
#3
厉害了。。
0006Kuch
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Re: 晒太阳巧补钙 如何晒太阳是个技术活
May 02, 2017, 11:59:18 PM
#4
不错的文章。。
gogoing
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Re: 晒太阳巧补钙 如何晒太阳是个技术活
May 03, 2017, 03:01:56 AM
#5
晒出新高度
just98
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Re: 晒太阳巧补钙 如何晒太阳是个技术活
May 03, 2017, 04:04:59 AM
#6
晒太阳对身体好啊
sixiangzhe
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Re: 晒太阳巧补钙 如何晒太阳是个技术活
May 03, 2017, 05:06:16 AM
#7
看来还得多晒晒太阳才行啊。补钙,天然的钙
reinforces
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Re: 晒太阳巧补钙 如何晒太阳是个技术活
May 03, 2017, 08:10:11 AM
#8
还是躺着吧
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