Viete, aký fototyp kože máte a aké pravidlá pre slnenie z toho pre vás plynú?

Napísal Kristína Chudá 14. august 2023

Vedeli ste, že keď strávite opaľovaním na slniečku 20 minút, dodali ste telu potrebnú dennú dávku vitamínu D? Ako teda telo pripraviť na to, že bude slnku vystavené po celý deň? Zistite, aký fototyp kože máte, a podľa toho zvoľte vhodnú opaľovaciu kozmetiku aj následnú starostlivosť po opaľovaní.

freepik_fototype_skin_23

Zlá starostlivosť o pokožku, nevhodné a nechránené slnenie alebo nedbalá starostlivosť o kožné znamienka – to všetko môže viesť k najrôznejším druhom poškodenia pleti, alebo dokonca k rakovine kože. Princíp ochrany pred slnkom je pritom taký jednoduchý. Základom je určiť si, aký typ (fototyp) kože máte a podľa toho dodržiavať určité pravidlá.

Čo je to fototyp a je možné ho zmeniť?

Fototyp kože odráža fakt, ako koža reaguje na slnečné žiarenie. Hovorí, aké množstvo kožného pigmentu melanínu kože obsahuje. Čím menej melanínu v koži máme, tým menej sme odolní proti UV žiareniu a rýchlejšie sa spálime. Platí to u svetlých typov ľudí, ktorí majú blond vlasy a modré oči. Môžu to byť aj ryšaví ľudia. Naopak snedšie typy ľudí majú melanínu dostatok, ich odolnosť proti UV žiareniu je preto vysoká a darí sa im krásne sa opaľovať.

Množstvo melanínu v koži je dané genetickými predpokladmi. Je ale ovplyvňované aj geografickými a prírodnými podmienkami. Pokiaľ máte v tele melanínu málo, môžete ho prostredníctvom vhodnej stravy alebo potravinových doplnkov zvýšiť. Nečakajte však, že by sa váš fototyp kože zmenil.

Ako zistiť fototyp kože?

Základná Fitzpatrickova škála fototypov z roku 1975 stanovuje šesť fototypov. V dnešnej dobe sa však štandardne používajú iba prvé štyri stupne tejto škály. Každý stupeň má svoje základné charakteristiky, pravidlá a odporúčania. Zistite, aký fototyp ste práve vy a ako by ste sa správne ku svojej koži mali správať.

Fototyp I

Charakteristika

Tento druh kože majú zhruba 2% populácie. Koža aj pleť sú veľmi svetlé, niekedy pôsobia bledo. Pokožka je citlivá. Vlasy sú hrdzavé alebo blond, oči modré. Väčšina zástupcov tejto skupiny má v tvári a po tele mnoho pieh.

Reakcia na slnko

Ľudia z tejto skupiny nemávajú radi opaľovanie sa, pretože sa často po krátkom pobyte na slnku spália. Ide predovšetkým o nos, uši, dekolt, alebo dokonca očné viečka. Spálenie je veľmi bolestivé. Opálenie dohneda u tejto kože nie je možné. Vždy sa pokožka opaľuje do červena a následne sa olupuje. Úpal snáď zažil každý zástupca tejto skupiny.

Ochrana a starostlivosť o pokožku

Podľa odborníkov je možné kožu bezpečne slnku vystaviť na iba 10 minút. Dlhší pobyt na slnku bez akejkoľvek ochrany nie je zdravý. V našich podmienkach postačí použiť opaľovacie krémy so stupňom ochrany proti UV žiareniu (SPF) 20–30. Pokiaľ budete pri mori alebo na horách, potom stupeň SPF zvýšte na 50 či 50+. Slniečko príliš nevyhľadávajte a čas trávte radšej v tieni.

Ako ochranu zvoľte najlepšie vhodný SPF krém alebo mlieko. Dobre a presne sa vám bude na telo nanášať a nevynecháte žiadne miesto. Pokiaľ už máte telo spálené, potom sa vám bude lepšie roztierať mlieko. Nezabudnite ale ochranu aplikovať 20–30 minút pred vystavením sa slnku a potom vždy za ďalšie 1,5 hodiny najdlhšie (záleží na podmienkach slnenia – voda, pot, oblačnosť…).

Po opaľovaní vždy pokožku hydratujte a dodajte jej potrebné vitamíny. Koža vďaka tomu bude regenerovať a získa opäť stratenú vodu. Použite mlieka a krémy po opaľovaní. Ak sa vám podarilo spáliť, potom voľte skôr gély a peny s hojivým a chladivým účinkom. Niekto nedá dopustiť na biely jogurt z chladničky. V každom prípade sa po ďalších niekoľko dní vyhýbajte priamym slnečným lúčom.

Fototyp II

Charakteristika

Koža ľudí s týmto fototypom je svetlá, môže obsahovať niekoľko pieh kdekoľvek na tele. Ďalšou charakteristikou sú veľmi svetlo hnedé vlasy, skôr ale svetlé a tmavé blond odtiene. Modré, zelené alebo šedé oči podčiarkujú bledosť v tvári. Pokožka je citlivejšia. Fototyp II sa v populácii objavuje asi u 12 % ľudí.

Reakcia na slnko

Pokiaľ patríte do tejto skupiny, potom máte s opaľovaním často problémy. Nedarí sa vám opáliť do krásneho hnedého odtieňa. Vaša pokožka má sklony k červenaniu a mnohokrát dôjde k jej spáleniu. Následne sa opálenie zlupuje.

Ochrana a starostlivosť o pokožku

Vyhýbajte sa dlhodobému pobytu na slniečku. Vaša pokožka vydrží väčšiu záťaž, než tomu bolo pri fototype I, ale aj tak nezostávajte na slnku bez ochrany dlhšie ako 20 minút. Pokiaľ zostanete cez leto doma, postačí vám opaľovacia ochrana SPF 20–30. Pri mori však v pravidelných intervaloch používajte prípravky SPF 50.

Vyberajte si radšej opaľovacie krémy a mlieka, ktoré sú založené na báze minerálneho slnečného filtra. Ten nebude zaťažovať vašu citlivú pokožku toľko ako iné ochrany. Krém sa prilepí na pokožku a nebezpečné UV žiarenie iba odrazí. Nedochádza k vstrebaniu opaľovacieho krému priamo do kože. Na to po opaľovaní poslúži vhodný krém, ktorý dodá vašej pokožke potrebnú hydratáciu a vitamíny.

Ak máte problémy s kožou a používate špeciálne krémy, potom sa týmito krémami natrite zhruba pol hodiny pred tým, než aplikujete opaľovací krém.

Fototyp III

Charakteristika

V populácii najrozšírenejší fototyp – má ho až 78 % ľudí. Pleť je svetlo hnedá bez bledosti. Ľudia z tejto skupiny majú hnedé, čierne alebo šedé oči. Vlasy majú sfarbené dohneda či iných tmavých odtieňov. Pehy a materské znamienka na tele nájdete, ale nie sú tak výrazné, ako tomu bolo u predchádzajúcich fototypov.

Reakcia na slnko

Pokožka reaguje na slnko kladne. Veľmi dobre sa opaľuje do krásnych hnedých a bronzových odtieňov. Niekedy je opálenie prirovnávané k mliečnej čokoláde. Pokožka vydrží bez opaľovacieho krému okolo pol hodiny. V niektorých prípadoch trvá aj dlhšiu dobu, než dôjde k spáleniu. Aj napriek tomu si ale na spálenie dajte pozor. Pokiaľ budete na slnku dlho bez ochrany, môže sa aj vaša koža spáliť.

Ochrana a starostlivosť o pokožku

V našich podmienkach vám bude stačiť ochrana SPF 10-15. Akonáhle sa ale vydáte k moru alebo do hôr, siahnite po ochrane okolo SPF 20. Nezabúdajte na starostlivosť a ochranu pier a materské znamienka. Na týchto miestach neplatí fakt, že je vaša koža veľmi odolná. Pery sa veľmi ľahko spália a dokážu nepríjemne potrápiť. Znamienkom venujte pri krémovaní zvláštnu pozornosť a nezabúdajte na ne.

Dôležité je tiež pravidelne obnovovať ochrannú vrstvu a opakovane sa mazať. Najmä po kúpaní alebo utretí sa do uteráka. Aj keď zvolíte vodeodolné ochrany, neplatí, že by ste krém nemali v pravidelných intervaloch znovu aplikovať. Samozrejmosťou je správna starostlivosť aj po opaľovaní.

Fototyp IV

Charakteristika

Iba 8 % populácie má to šťastie, že sa pri opaľovaní nikdy nespáli a ich koža je nádherne medená. Ide o ľudí s veľmi tmavou pokožkou, tmavou pleťou a tmavými vlasmi. Tie sú tmavo hnedé až čierne. Oči sú ako mliečna alebo horká čokoláda. Na tele je minimum viditeľných pieh.

Reakcia na slnko

Táto koža sa spáli len vo výnimočných prípadoch. Spálenina nie je tak zreteľná, je iba citlivá. Bez akejkoľvek UV ochrany vydrží pokožka až 45 minút.

Ochrana a starostlivosť o pokožku

Aj keď koža veľmi dobre odoláva škodlivému UV žiareniu, je správna ochrana namieste. Pokiaľ plánujete stráviť na slnku dlhšiu dobu, venujte sa dôkladnému namazaniu. Predídete tak možným problémom s poškodenou pleťou a vyvarujete sa prípadnej rakovine kože. Každá pokožka si zaslúži správnu ochranu pred slnkom a tiež následnú starostlivosť v podobe hydratácie a prísunu vhodných vitamínov.

Pokiaľ chcete svoju tvár oživiť make-upom, naneste na tvár najskôr opaľovací krém alebo denný krém s ochranným faktorom a líčiť sa začnite až po niekoľkých minútach. Vyskúšať môžete aj make-up s ochranou SPF. Jeho účinnosť však nie je stopercentná.

Zdroj foto: Freepik

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    be one of many first lifts you were introduced to on the fitness center.

    Another interesting discovering of this research was the sample of triceps activity.

    The drawback is that doing reps too quickly causes the again of your upper
    arms to hit the floor with an extreme quantity of speed, leading to stress in your wrists, forearm bones, and elbows.
    As An Alternative, you need to control the load well, particularly on the best
    way down, progressively place your upper arms on the ground,
    and pause before shifting again up. The dumbbell ground press is
    amongst the greatest floor press variations you have to use
    to strengthen your chest, shoulders, and triceps.
    Like the bench press, utilizing dumbbells for
    the floor press is a superb way to prepare either side of your physique independently.
    Moreover, utilizing dumbbells increases stability calls for, leading to better core activation. The triceps
    make up the rear of our upper arms, and their major
    function is elbow extension (straightening of the arm) (2).
    Our triceps produce lots of pressure to assist the chest muscles and become extra lively as we get to the highest of every repetition.
    Seated chest press variations include the Smith machine chest press,
    cable chest press, and flyes. The bench
    press prompts a wider range of muscular tissues compared to the seated chest press.
    While each workout routines primarily goal the chest, the bench press additionally engages the shoulders, triceps, and again muscle tissue.

    Each are horizontal pressing workout routines, and will due to this fact work related muscular
    tissues. The shoulder press is generally thought of
    a safer exercise for the shoulders than the bench press.
    However, it is nonetheless important to use correct type to avoid shoulder impingement or rotator cuff accidents.

    Both the barbell flooring press and the bench press
    are variations of the traditional push-up, partaking similar muscle tissue.

    If your major aim is to build most power and muscle mass in your chest, the bench press stays the gold standard.
    It lets you raise heavier weights and stimulate important muscle hypertrophy.

    Precisely proper, the ground press is affected lots by your proportions
    as you stated. Some folks have the bar touching their chest while others have the bar
    positioned a quantity of inches above. The ROM on my floor press is
    just 2-3" of my bench. Its a god carry and is a good guide to my overall urgent energy. The floor press is an exercise that serves as an different to the bench press and that, depending on our goals, we will profit to a larger or lesser extent from it.

  • Komentár Edison %PM, %22 %032 %2025 %23:%mar napísal Edison

    In addition, they in all probability add something you don’t even need
    or presumably doesn’t even work. After the purity has been dealt with,
    price is the subsequent main issue. As mentioned, creatine is creatine, so there’s actually no reason to pay more money except
    there’s a major difference within the purity. If you do pay more, you’re doubtless spending cash on advertising or packaging.


    Nonetheless, when supplementing with creatine, you allow your body to
    have more ATP available because of the enhance in creatine
    phosphate shops. Finally, to extend dissolubility and absorption price, the creatine crystals are milled and transformed into fantastic creatine monohydrate powder.
    After 60 days, the group of weightlifters supplementing 7.5 g of Kre Alkalyn per day skilled
    an general power enhance of 28.25% in comparison to the ones taking normal creatine.
    According to EFX sports activities, 24 athletes from the Bulgarian National weightlifting team participated in a double-blind medical
    study, comparing Kre Alkalyn and commonplace creatine monohydrate.
    Super reward is also directed at the supplement’s ability to enhance performance, even among people in their forties who report increased energy, power, and features from common use.

    It enables athletes and energetic people to push themselves harder during exercises by replenishing ATP stores quickly, leading to
    larger strength positive aspects and elevated energy output, she
    says. Creatine HMB by Clear Labs is a great option for these looking for a high-quality creatine complement.
    Creatine HMB is a mix of creatine and beta-hydroxy beta-methylbutrate (HMB),
    which has been shown to additional enhance muscle mass and
    strength features.
    When it involves Creatine Supplements, you typically do not really need anything fancy,
    which is why this Creatine Monohydrate by MuscleTech is a wonderful alternative
    for novices and advanced athletes alike.
    Both women and men can benefit from the simple to make use of wonderful product.
    With Con-Cret by Promera Sports operating via your system, you’re going to have concrete muscle tissue in no time
    in any respect, or because of its intelligent use of Creatine HCL.

    However, some users complain that its light-weight consistency —
    much like powdered sugar — makes it prone to static, which might trigger a bit of mess during scooping or mixing.
    Statements about these merchandise haven't been evaluated by the Food and Drug Administration. These products
    aren't supposed to diagnose, treat, remedy or
    prevent any disease. Dietary dietary supplements aren't acceptable for everybody and will interact with other dietary
    supplements or medicines, so speak to your health care supplier earlier than including a dietary supplement
    to your routine.
    Pregnant individuals ought to consult their physician before utilizing creatine, or any other supplement.

    Supplementing with creatine could help a person recover from intense athletic coaching.

    Proof additionally means that creatine supplementation might scale back muscle harm from intense exercise.

    Easy to use and efficient, Protein Works' Creatine Monohydrate is
    a solid alternative, whether you’re new to
    creatine powders or want to try something completely different.
    We additionally requested nutritionists Megan Foulsham and Ruby Chauhan to assess each creatine supplement,
    reviewing the quality of ingredients and dietary make-up.
    Here’s my listing of the most effective creatine supplements you’ll
    discover stocked at GNC. Andi Breitowich is a Chicago-based writer and graduate student
    at Northwestern Medill. She’s a mass client of social media and cares about women’s rights,
    holistic wellness, and non-stigmatizing reproductive care.


    We fact-check well being claims, consider ingredients, and look into each brand’s popularity before sharing services on Healthline.
    Throughout testing, McGrane famous that the dimensions
    of the capsules was intimidating, but they were relatively easy to swallow and didn’t go away any dangerous
    aftertaste. All Optimum Vitamin supplements are examined in-house for
    banned substances and manufactured in CGMP-certified facilities.
    "There was a slight grittiness, which I in all probability wouldn’t have noticed if I wasn’t instantly comparing it with Nutricost or Klean Athlete’s creatine powders.
    The alkaline component can also present further benefits similar to improved muscle pH ranges and decreased water retention. We prefer a creapure-certified model that has a minimal of 99% pure creatine monohydrate in it. Lower-grade products can have plenty of fillers and poor-quality components. At first, it may look like simply one other protein powder, however there’s extra to it than meets the attention. Re-Kaged contains a formidable 28 grams of whey protein isolate, which is crucial for muscle repair and recovery. But what sets it aside is the addition of 1.5 grams of Creatine HCL, which considerably helped me to build muscle mass and increase energy. Strive to examine the dosage and components label fastidiously whereas selecting the best one for you.
    Conveniently packaged in pill form, CR3 Creatine by Inspired Nutraceuticals delivers a clinical dosage of creatine HCL with agmatine sulfate and Senactiv. A subreddit designed for dialogue of dietary supplements and nutraceuticals; for well being, efficiency, or any supposed (or not intended) purpose. All in all, creatine monohydrate is king for the vast majority of individuals. Further, it’s simpler to take with you on the go in case you are a fan of meals timing (but be aware that timing of creatine has been proven to essentially not be that important). That being said, you do pay for this comfort as creatine capsules are fairly a bit more expensive than powder.
    Each serving delivers 5,000mg of ultra-fine creatine monohydrate (250% finer than regular), plus BCAAs for restoration and collagen to keep your pores and skin trying good. They’re vegan, non-GMO, gluten-free, and made in an NSF-certified facility for quality and purity. Are you looking for most muscle growth on the fitness center but having bother bulking up?
    Phosphocreatine is a substance created by our skeletal muscle tissue that serves as a buffer to take care of an energy kind created by the cells referred to as adenosine triphosphate (ATP). Creatine is a compound that, when taken as a supplement, can provide our muscular tissues a natural power enhance. Our bodies additionally produce creatine naturally, and it can be present in meat, poultry, fish, and dietary dietary supplements. Whereas we don't want to take creatine dietary supplements to survive, research reveals that it could be helpful for some folks seeking to enhance muscle performance in sure forms of athletic training. As an additional bonus, Muscle Memory incorporates one hundred fifty mg of peat and apple extract, labeled as EleATP, which is clinically proven to further bolster ranges of ATP within the physique.
    The rich, fatty fish is an inexpensive seafood option that's also rich in different nutrients. Three ounces of cooked herring packs 20 grams of protein, as well as vitamins D, A and B12, minerals and omega-3 fatty acids, per the USDA nutrient database. The exact creatine content of meals is troublesome to determine, says Rizzo, as it is not listed on diet labels or the us "Studies show various amounts in different types of meat," says Rizzo. In order to replenish this provide, you need to eat meals that provide about this quantity of creatine per day.
    The unflavored possibility comes as 30 single sticks or a 180-serving pouch. This permits you to purchase in bulk or take it with you when touring. Further formulations would benefit from including flavored choices for these who don’t thoughts added sweeteners.
    While some companies declare that this type of creatine is more practical at lower doses than creatine monohydrate, there isn't any evidence that that is the case. Nevertheless, older analysis doesn't assist the claims that Kre-Alkalyn causes fewer unwanted aspect effects than creatine monohydrate. There is not any newer analysis looking into the benefits or drawbacks of Kre-Alkalyn. This powder contains vitamin D, creatine monohydrate, β-hydroxy-β-methylbutyrate (HMB), and Bioperine, a black pepper fruit extract. It supplies an individual with 65% of their recommended every day consumption of vitamin D. Prospects price this creatine powder highly, although some people don't like how it tastes.
    Additionally, extra elements in one product and better ingredient doses contribute to a better price. Discovering a product that you simply just like the style of could be difficult and hit and miss typically. Creatine comes in many forms including powders, drugs, liquids, drinks, and chews. Whichever you select comes down to personal preference as there’s really no good recommendation.
    Additionally, creatine can help combat fatigue, enhancing total efficiency during intense exercises. Each five-gummy serving offers 4 g of creatine monohydrate, slightly below the usual 5-gram advice. Another potential downside is the ingredient listing, which incorporates artificial flavors. Whereas not an computerized deal-breaker, these on the lookout for solely pure elements could need to discover different choices.
    This means you'll have the ability to add it to your morning smoothie, combine it with water noon, and even embody it in your post-workout shake—whatever works best on your routine. To hold your muscle creatine ranges topped up, and reap all of the potential benefits, take it every single day, not simply on exercise days. This helps preserve the benefits, whether or not it's your energy, pace, or endurance that is getting a boost. Timing of creatine supplementation is not everything, but it could possibly help. Taking your creatine proper after your workout may be slightly more effective. Your muscles are like sponges after a workout, prepared to soak up vitamins. Mixing creatine with a protein shake or some carbs and essential amino acids might help your muscular tissues take up it even higher.
    We additionally selected supplements which are third-party examined, ensuring the very best quality. As Soon As the loading period is over, it’s followed by upkeep dosing. In Accordance to the Worldwide Society of Sports Activities Diet, the dose of creatine for enhancing efficiency is between three and 5 g per day. Plus, it’s certified by Knowledgeable Sport, making it an excellent selection for athletes. A loading phase (20 grams every day for 5-7 days) can help saturate your muscle tissue shortly, however it’s not required. Buffered creatine is a type of creatine that has been bonded to an alkaline molecule. This bond helps increase the soundness and solubility of the creatine, making it easier on your physique to absorb and make the most of.
    They manufacture their merchandise in FDA-registered facilities and use clean, clinically studied elements, which speaks to their commitment to high quality and security. Count On noticeably improved endurance and enhanced muscle restoration with consistent use. Many customers report feeling less fatigued mid-workout, making it easier to push via extra reps. And visually, you’ll probably notice a fuller muscle look because of increased hydration. For most, creatine gummies help create actual, sustainable gains in efficiency and physical results. EcoWise’s creatine monohydrate gummies are crushing it… Over 1,000 individuals grabbed these this month up to now, and they’ve got a stable four.5-star rating. For anyone hitting the gym—man or woman—these gummies pack strength and restoration in each chunk. With mango and strawberry flavors, they’re not only scrumptious but in addition micronized for 59x more solubility—so you absorb more creatine, quicker.
    MuscleTech 100% Platinum Creatine Monohydrate Powder provides muscular tissues with premium quality and clinically confirmed type of micronized creatine powder. Per serving comes with 5 grams of 100% pure, HPLC-tested, micronized creatine monohydrate. It can combine promptly with eight ounces of juice, water, smoothie, and almond milk, and so on. it is absolutely secure and very a lot effective.
    And thanks to its purity, this unflavored powder is third-party examined and ideal for gaining muscle mass, strength, and energy output, he adds. Each container also offers 60 servings, so you actually get a bang in your buck. Gnarly's Creapure unflavored creatine delivers 5 grams per serving, incorporates no additional components, and is NSF Licensed for Sport. Creapure is a patent-protected, micronized creatine monohydrate recognized for its rigorous analysis, specializing in purity and security. Whereas the research evaluating it to different licensed forms of creatine monohydrate is inconclusive, products featuring Creapure usually include a better price ticket. This powder has been my creatine complement of alternative for practically two years, and I've been impressed with the way it performs. It mixes simply, is actually tasteless, and doesn't have any of that gritty texture creatine powders can generally have.
    As dietary creatine comes primarily from red meat and fish, vegans and vegetarians may take creatine dietary supplements to help ensure that they get sufficient each day. A 2022 analysis discovered no proof this form of creatine has extra bioavailability or is safer than creatine monohydrate. Moreover, the authors found limited evidence that creatine magnesium chelate is at the same time as efficient as creatine monohydrate. I tried the Strawberry Lemonade, Peach Mango, and Unflavored varieties. The flavored variations had an odd odor to me — nearly like physique odor (mixed with pretend fruity scent). That was actually offputting to me, although once I mixed them with water, the BO scent disappeared.
    Whether taking it as a part of your finest pre-workout or by itself, it’s worth each penny. Blackwolf is an all-natural powder drink pre-workout supplement which may enhance your exercise. At an inexpensive 70 cents per 5 gram serving, it won’t break the financial institution either. He noted that "when mixed
    into different drinks, the unflavored powder is totally undetectable".

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