Ka pakeke haere tō kiri i te rā? Me ako tātou mō te photoaging.

Kua kite koe kei te tere haere te puta o ngā kita me ngā ira i roto i tō kiri i te wā e tika ana? Tērā pea kei te whakaaro koe, "Āe, kei te pā mai tēnei ki ahau?" Ko te take matua o tēnei, he roa te wā e pāngia ana tātou e te rā, kāore e mōhiotia. I tēnei rā, ka kōrero tātou mō tēnei koroheketanga kiri i puta mai i te rā, he āhuatanga e mōhiotia ana ko te "Photoaging" i roto i ngā kupu hauora.

He aha te "Photoaging"? Hei whakarāpopototanga...

Ki te kī māmā noa, ko te `(Whakaahua)` ko te koroheketanga wawe o tō kiri. Ko te tino take o tēnei ko te roa o te pānga ki ngā hihi ultraviolet kino o te rā, arā, ko ngā hihi `(Ultraviolet A - UVA)` me ngā hihi `(Ultraviolet B - UVB)`. Ehara i te mea ko te rā anake te take o tēnei kino, engari ko te whakamahinga hoki o ngā hihi ultraviolet horihori, hei tauira ko ngā `(moenga tanning)` me ngā `(rama rā)`. Ehara i te mea ka tere ake te koroheketanga o tō kiri i te pānga ki ēnei hihi ultraviolet, engari ka piki ake hoki te mōrearea o te mate pukupuku kiri.

Ko tēnei āhuatanga e kiia nei ko te `(Photoaging)` e kiia ana hoki ko te `(sun damage)`, `(solar damage)`, `(dermatoheliosis)` me te `(photodamage). Ahakoa he maha ngā ingoa, he rite tonu te kōrero.

He aha te rerekētanga i waenga i te "photoaging" me te koroheketanga kiri noa?

He pātai tino nui tēnei. Titiro mai, ka koroheke noa iho tō tātou kiri. Ka kiia e tātou ko te "koroheketanga kiri ā-wā". Ko te tikanga ka rerekē tō kiri i runga i tō pakeketanga me ngā awe ira. Kāore e taea e tātou te aukati i tēnei.

Heoi, he rerekē te `(Whakaahua)`. Ka puta mai i te pānga o ngā hihi ultraviolet puta noa i te oranga, inā koa mai i te rā. Ka pakaru te `(DNA)` o roto i ō pūtau kiri i tēnei `(Whakaahua)`, ā, ka arahi pea tēnei ki te mate pukupuku. Ko te mea pai, ki te tupato tātou, ka taea te whakaiti i tēnei āhuatanga `(Whakaahua)`.

Ka taea te whakakore i ngā kino o te kiri i te rā?

Anei te pono. Kia pakaru te DNA i roto i ngā pūtau o tō kiri i ngā hihi UV, kāore e taea te whakakore katoa i taua kino. Engari ehara i te mea kāore e taea te whakarerekē i te āhua o tō kiri. Ka taea e koe te rongoā, te whakaiti, ā, ki tētahi taumata, te whakatika i ngā tohu o te kino o te rā. Ka taea e ngā maimoatanga te āwhina i te whakakore i ngā ira tawhito me te rerekētanga o te tae, te whakaiti i ngā kita me ngā raina angiangi, te whakangawari i te kiri, me te whakaoho i te hanga kiri hou me te collagen. Mā ēnei katoa ka whakapai ake i te āhua, te tae, me te kounga o tō kiri.

Kei hea te wāhi e tino kitea ai te kino i puta mai i te "photoaging"?

He maha ngā wā, ko te kino i puta mai i te "photoaging" ka kitea nuitia i ngā wāhi tino kitea o te tinana. Arā:

• Tō mata
• kaki
• Te tuara o ngā ringa
• Ngā ringaringa me ngā waewae
• Uma o runga

Ko wai te mea tino mōrearea ki te kino o te kiri i tēnei rā?

Ina hoki, ka taea e te tangata katoa te pāngia e te rā. Heoi, he nui ake tō tūponotanga mēnā:

• Kei a koeMena he kiri mā rawa tōu.
• Mena kua pāngia koe e te mate pukupuku kiri i mua, mēnā rānei kua pāngia tētahi o tō whānau e te mate pukupuku kiri, inā koa ko te mate pukupuku kiri kino pērā i te melanoma.
• Mena he maha ngā tohu whānau kei tō tinana.
• Mena he iraira ōu, ā, ka whero, ka wera tō kiri ina pāngia e te rā, engari kāore koe i parauri.
• Mena he kikorangi, he kakariki rānei ō kanohi, he kōwhai, he whero, he parauri mārama rānei ō makawe.
• Mena kei te noho koe, kei te haere hararei rānei i tētahi rohe teitei rawa atu i runga ake i te taumata o te moana (he kaha ake ngā hihi UV i ngā teitei).
• Ki te noho koe i roto i te whare i te nuinga o te wiki, ka kitea koe e te rā kaha i te mutunga wiki.
• Mena he nui te wā i pau i a koe i waho, i roto rānei i ngā whare kiri kiri mai i tō tamarikitanga, inā koa i tō tamarikitanga.

Whakaarohia, i roto i tō tātou whenua, he kaiahuwhenua e mahi ana i ngā mara mai i te ata ki te ahiahi, he kaihao ika rānei e haere ana ki te moana. E hia te nui o te rā e whiwhi ana rātou? Waihoki, ko ētahi tamariki nohinohi kei raro i te rā i te rā katoa e tākaro ana i te kirikiti me te tākaro. Kei te mōrearea katoa rātou.

Kei te mōrearea anō hoki te hunga kiri mangu?

Ka pāngia te kiri o te tangata o ngā momo kiri katoa e ngā hihi UV. Kei te tūpono te katoa ki te kino o te kiri i tēnei pānga. Heoi, he nui ake te tae parauri "Melanin" i roto i te kiri o te hunga he kiri pouri ake, nō reira kāore e tere te wera o te kiri. Ka whakaratohia e tēnei tae "Melanin" ētahi ārai mai i ētahi o ngā hihi UV kino.

Ahakoa he kiri mangu, he kiri pōuriuri rānei tōu, ā, kāore tō kiri e mura wawe, ka taea tonu te pakaru, ka mamae, ka tihore rānei.

Ahakoa he hononga kei waenganui i te pānga o te rā me te mōrearea o te mate pukupuku kiri i roto i te hunga kiri mā, kāore he hononga mārama i waenganui i te pānga o te rā me te mate pukupuku kiri i roto i te hunga kiri mangu. Heoi, ina puta te mate pukupuku kiri i roto i te hunga kiri mangu, he nui ake te tūponotanga ka puta ki ngā kapu me ngā kapu o ngā waewae, ā, he maha ngā wā kua tae te mate ki te wāhanga kua piki haere ina kitea. Me whai rangahau anō mō ​​tēnei.

He aha atu anō ngā āhuatanga hauora e whakanui ake ai i te mōrearea o te kino o te kiri?

Ae, ka taea e ētahi āhuatanga hauora me ngā rongoā te whakanui ake i tō tūponotanga ki te kino o te rā. Hei tauira:

• Ko ētahi mate pūnaha ārai mate, pērā i te Systemic lupus erythematosus (SLE),
• Mena kei a koe ngā mate e ngoikore ai tō pūnaha ārai mate, hei tauira, te mate HIV.
• Mena kua whakatōkia tō okana.
• Mena kei te tango koe i ngā rongoā e pehi ana i te pūnaha ārai mate, pērā i te corticosteroids, te biologics, te monoclonal antibodies, me ngā calcineurin inhibitors. Ka whakamahia ēnei rongoā hei rongoā i ētahi mate, tae atu ki te rumatiki, te huango, te rumatiki rheumatoid, te psoriasis, te mate mumura o te puku, me te mate pukupuku.
• Mena kei te tango koe i ētahi rongoā, ka nui ake te pāwera o tō kiri ki te rā. Hei tauira, he maha ngā rongoā pēnei i ngā paturopi tetracycline me te fluoroquinolone, ngā rongoā ārai mate tricyclic, te Griseofulvin® antifungal, ngā pire ārai whānau, ngā rongoā whakaheke cholesterol, me te maha atu. He mea nui kia pātai atu ki tō tākuta, ki tō kaiwhakahaere rongoā rānei mēnā ka nui ake te pāwera o tō kiri ki te rā i ētahi rongoā kei te tango koe.

He aha ngā tohu o te `(Photoaging)`? Me pēhea te kite wawe i tēnei?

Ko ngā tohu o te "(Whakaahua)" ka tīmata i waenga i te 15-20 tau te pakeke. Ko ēnei tohu:

• Ko te putanga mai o ngā uaua toto ririki e rite ana ki te tukutuku pungawerewere i runga i te ihu, i ngā paparinga, me te kaki. Ka kiia hoki tēnei ko te "telangiectasia".
• Te hekenga o te ngāwari o te kiri i ngā wāhi e pāngia ana e te rā.
• Ka puta, ka hohonu haere hoki ngā kita me ngā raina kikino huri noa i ngā kanohi me te waha.
• E kitea tonutia ana ngā rārangi manukanuka i te rae.
• He whero, he taratara, he unahi ngā wāhi o te kiri (actinic keratosis). He āhuatanga tēnei mō te mate pukupuku.
• Te putanga mai o ngā ira mamae i runga i ngā ngutu (actinic cheilitis).
• Ngā panonitanga o te tae kiri. Hei tauira, te melasma, ngā iraira, ngā lentigine rā, me ngā ira koroheketanga.
• He ira mā (idiopathic guttate hypomelanosis) kei te tuara o ngā ringa, ngā waewae, me ngā ringaringa.
• He kiri kore ōrite, he kiri taratara rānei te mata.
• Te angiangi o te kiri.

Ki te pā mai tētahi, ētahi rānei o ēnei tohu ki a koe, kaua e mataku. Heoi anō, he pai ake te toro atu ki tētahi tākuta kiri mō ētahi tohutohu.

He aha ngā take o te `(Whakaahua)`?

E ai ki tā mātou i kōrero ai i mua ake nei, ko ngā hihi ultraviolet (UV) te tino take o tēnei. Ka pakaru te DNA i roto i ō pūtau kiri i ēnei hihi. Koinei te take o te koroheketanga o te kiri me te mate pukupuku kiri. E rua ngā momo hihi UV:

1. Ngā hihi UVA: Ka haere ēnei hihi UV mai i te paparanga o waho o tō kiri (epidermis) ki te paparanga hohonu rawa (dermis). Ko te epidermis te mea e hoatu ana i te āhua maeneene, taitamariki hoki o tō kiri. Kei te dermis te wāhi e kitea ai ngā pūmua collagen me te elastin. Koinei ngā mea e hoatu ana i te pakari me te ngāwari o tō kiri. Ko ngā hihi UVA te nuinga e pā ana ki ngā kino kiri mō te wā roa pērā i ngā kita. Tērā pea ka whai wāhi atu rātou ki ētahi mate pukupuku kiri. Ka whakaohohia e ngā hihi UVA te hanga o te melanin. Ko te melanin he tae i roto i te epidermis e mimiti ana i ngā hihi ultraviolet me te tiaki i te kiri.

2. Ngā hihi UVB: Ka uru ēnei hihi UV ki te paparanga o waho o te kiri, arā, te kiriuhi kiri. Ka puta te koroheketanga o te kiri me te tipu o ngā pūtau ka taea te mate pukupuku, e kiia nei ko te actinic keratosis. Ko ngā hihi UVB te tino take o te wera o te rā. Ko rātou anō hoki te take o te maha o ngā mate pukupuku kiri.

He aha ngā raruraru pea ka pā mai i te `(Photoaging)`?

Ki te kore e arohia te āhuatanga o te ``(Whakaahua)``, ka puta pea ētahi raruraru:

• Ka nui ake te tūponotanga ki te whakawhanake i ngā mate pukupuku kiri kino pērā i te melanoma.
• He pikinga ake o te maha o ngā ira ka huri hei mate pukupuku, pērā i te "Actinic keratosis".
• Kei te kino haere te mate kiri "( Rosacea ) ".
• Ko te keratosis seborrheic (ngā ira taratara, ehara i te matepukupuku ka puta i te kaumātuatanga), ngā actinic lentigines (ngā ira rā), te actinic elastosis (te ngaronga o te ngāwari o te kiri nā te pānga o te rā), me te telangiectasia (ngā uaua toto rite ki te tukutuku pungawerewere).

He aha ngā mea me tumanako atu koe ina toro atu koe ki tētahi tākuta kiri?

Ina kite koe i tētahi tākuta kiri, ka tirotirohia katoatia koe e ia. Ka tirotirohia e rātou ngā wāhanga katoa o tō tinana e pāngia ana e te rā – tō mata, tō kaki, tō taringa, tō upoko, tō uma, tō tuara, ō ringaringa, ō waewae, me ō waewae – me te āta tirotiro. Tērā pea ka whakamahia e rātou he karāhe whakanui hei tirotiro tata atu i ngā huringa iti noa iho. Mēnā he wāhi whakapae, he whara rānei, ka tangohia pea e te tākuta tētahi wāhanga iti hei whakamātautau (he koiora).

He aha ngā maimoatanga mō te `(Photoaging)`?

Ahakoa kāore e taea te whakakore katoa i te kino o te rā (photodamage), he maha ngā maimoatanga hei āwhina i tō kiri kia ātaahua ake. Heoi, i mua i te tīmatanga o tētahi maimoatanga, me kōrero koe ki tō tākuta mō ngā pānga taha pea. Ko ētahi o ngā maimoatanga e wātea ana ko:

• Ngā Retinoid, ngā Retinol: He momo kirimi ēnei. He pai mō te rongoā i ngā tohu tōmua o te koroheketanga kiri. Ka āwhina ēnei matū ki te tango i ngā pūtau kiri mate, me te tere ake i te putanga mai o ngā pūtau hou ki te mata. Ka whakaoho hoki i te hanga o te collagen, e āwhina ana ki te pupuri i te kiri kia mārō. He pai ngā Retinoid mō te whakaiti i ngā raina angiangi, ngā ira tawhito, te taratara o te kiri, me ngā pore kua nui haere.
• Huaora C me ētahi atu antioxidants: Ka whakaitihia e ēnei te kino o te kiri mai i ngā matū kino e kiia nei ko ngā rauropi kore utu. Ka taea e ngā antioxidants te āwhina ki te whakahaere i te koroheketanga o te kiri, te whakaiti i te kino o te UV, me te whakaroa i te pakaru o te collagen.
• `(Alpha hydroxy acid)` (AHA): He "exfoliant" anō hoki tēnei e tango ana i ngā pūtau kiri mate. Ko te tikanga ka tere ake te whakahoutanga o ngā pūtau kiri.
• Ngā mea whakamārama kiri: Ka taea e ngā mea whakamārama kiri pēnei i te hydroquinone te whakaiti i ngā ira parauri, ngā ira rā, me te tae kiri kāore i te ōrite.
• `(Te whakahou kiri mā te whakamahi i te rēseri)`:Ka tangohia e ngā reera te paparanga o runga o te kiri kua pakaru, ā, ka whakanui ake i te hanga collagen. Ka whakangawaritia te mata o te kiri, ka whakatauritea hoki tōna tae. Ka rongoatia te tae kiri kāore i te ōrite, ngā ira tawhito, te kiri kua pakaru i te rā, me ngā raina angiangi. Ka whakamahia e te whakangao-rua-ira ngā reera hei whakaoho i te tipu o ngā kiko hou mā te tuku hihi reera ki ngā paparanga hohonu o te kiri. Ka taea e ngā reera tae-pūwero te whakaiti i ngā raina angiangi me te whero.
• Te kiri matū: I roto i tēnei mahi, ka pania he matū, pērā i te waikawa trichloroacetic, te waikawa glycolic rānei, ki te kiri. Ka tangohia e tēnei kiri te paparanga o waho o te kiri, ka puta he kiri hou. Ka rongoatia ngā ira parauri, te actinic keratosis, me ngā raina angiangi. Ka whakapai ake hoki i te tae me te kakano o te kiri.
• Whakaoraora-ā-ringa (PDT): I roto i tēnei maimoatanga, ka pania he rongoā ki tō kiri, ā, ka whakamahia he rama motuhake (rama hihiko) kikorangi, whero rānei hei whakahohe i te rongoā. Ka patua e te whakaoraora-ā-ringa ngā pūtau ka huri hei matepukupuku, engari kāore e kino ki ngā pūtau hauora. I muri i te maimoatanga, tera pea ka rite tō kiri ki te wera, ā, tera pea ka roa te wiki, e rua rānei hei whakaora.
• Te Whakaora-kanohi: Ka whakamahia te hauota wai hei whakatio i ngā ira pakeke kāore i te mate pukupuku me te actinic keratosis. Ka pōuriuri, ka taka ngā wāhi kua rongoatia i muri i ētahi rā.
• Te Whakamārama Kiri: Ka tangohia te kiri mā te "waru" atu i tēnei tikanga, ka kitea te kiri maeneene hou i raro. He mea whai hua tēnei mō ngā mea pēnei i ngā kita me ngā ira koroheketanga.
• Ngā whakakī kiri: Ko ngā whakakī kiri pēnei i te OnabotulinumtoxinA - Botox®, te waikawa Hyaluronic (hei tauira, Belotero®, JUVÉDERM®, Restylane®, Voluma®), te Calcium hydroxyapatite - Radiesse® me te Poly-L-lactic acid - Sculptra® ka whakamahia hei rongoā i ngā raina angiangi me te whakahoki mai i te rōrahi ki te kiri e totoro ana.
• `(Whakatika kanohi)`, `(whakatika kaki)`, `(whakatika tukemata)` me ētahi atu pokanga kirihou: Ka mahia ēnei pokanga ina he kita hohonu, he kiri e totoro ana, ā, kua ngaro te ngāwari o te kiri.

Kia maumahara ko ēnei maimoatanga he mea whakapaipai noa iho, ā, kāore pea i te hipokina e te inihua, nō reira kia tino rangahauhia tēnei i mua i te tīmatanga o te maimoatanga.

Me pēhea te ārai i te kino o te kiri i te rā? (Koinei te mea tino nui!)

He uaua te ārai katoa i te koroheketanga o te kiri. Nā te mea ko te kino e piki haere ana i te pānga ki te rā mō te roanga o te oranga. He uaua, he kore whakaaro nui hoki te karo katoa i te rā. Heoi, ka taea e koe te whakawhāiti i tō pānga ki ngā hihi UV me te whakaiti i te tūponotanga o te koroheketanga o te kiri. Kia mahara, mā te whakaiti i te kino o te rā ka whakaiti i tō tūponotanga ki te mate pukupuku kiri.

Anei ngā mea ka taea e koe te mahi:

• Whakapangia he hinu ārai-rā whānui-ahurea, ātete-wai i ia rā, i ia rā.Ka tiakina tō kiri e te hinu pare rā whānui-whānui mai i ngā hihi UVA me UVB. Whakamahia he hua he SPF 30, neke atu rānei . Tāpirihia anō i ia rua hāora. Tāpirihia anō i mua i te kaukau, i te whakakori tinana rānei. Kia maumahara, ka taea tonu e koe te pāngia e ngā hihi UV i a koe e taraiwa ana, i te rangi kapua rānei. Nō reira, pania tonu te hinu pare rā ki ngā wāhi e kitea ana o tō kiri kāore i hipokina e te kākahu.
• Ina haere koe ki waho , mauria he pōtae whānui, he mōhiti kanohi he ārai UV, he hāte ringaringa roa me he tarau roa. Hei tiaki atu, whiriwhiria he kākahu kua tohua ki te ārai ultraviolet (UPF).
• Āta karohia ngā hāora e tino kaha ana ngā hihi UV (mai i te 10 i te ata ki te 4 i te ahiahi).
• Āta karohia ngā tikanga whakakoi kiri. Ki te hiahia koe ki te āhua whakakoi kiri, whakamahia he hua whakakoi kiri rehu.

He huarahi kē atu anō hei whakaroa i te koroheketanga o te kiri?

Āe, kei reira anō ētahi atu mea:

• Ki te kai paipa koe, kati. Ka tere ake te koroheketanga o te kiri i te kai paipa. Ka puta ngā kita, ka pōuri hoki te kiri.
• Kia tūpato kei whakamahia tonutia ngā āhua o te kanohi. Mā te whakamahi i ngā uaua kotahi mō ngā tau ka puta he rārangi tuturu ki te kiri.
• Kai i tētahi kai hauora, whakawhāitihia te inu waipiro, whakakorikori tinana i te nuinga o ngā rā o te wiki, ā, kia nui te moe. Mā te kai nui i ngā hua me ngā huawhenua, me te iti o te huka me ngā warowaihā kua whakatikatikaina ka āwhina i te ārai i ngā kino ka arahi pea ki te koroheketanga o te kiri. Ka maroke te kiri i te waipiro. Ka taea e te whakakorikori tinana te whakanui ake i te rere o te toto, te whakapakari i te pūnaha ārai mate, me te whakapai ake i te kounga o te kiri. Mā te moe ka whai wā tō tinana ki te whakatika i a ia anō.
• Horoia tō kiri kia tino horoia. Mā te mirimiri kaha i tō kiri ka kino, ka tere ake hoki te koroheketanga.
• Horoia tō kiri i muri i te werawera. Ka taea e te werawera te kino i tō kiri.
• Pania he hinu whakamakuku ki tō kiri i ia rā, i ia rā. Pania i roto i ngā meneti e toru i muri i te kaukau. Kōwhiria he hinu whakamakuku kei roto he ceramides. Ka āwhina ēnei ki te pupuri i te makuku o te kiri, ā, ka waihanga i tētahi ārai taiao hei pupuri i te makuku.

He maimoatanga kei te kāinga, he rongoā rānei kei te hoko mai i te whare rongoā?

E rau ngā maimoatanga kore utu (OTC) e wātea ana i ngā whare rongoā. Heoi, i mua i te whakamahinga o tētahi hua, he mea nui kia mārama koe ki ngā kai o roto i ngā hua tiaki kiri hei whakapai ake i te kounga o tō kiri. Ko ētahi o ngā kai ka kitea e koe ko ngā retinoid, ngā antioxidants, ngā peptides, ngā waikawa alpha hydroxy, ngā emollients, me ngā humectants.

Kua pānui pea koe i ētahi rongoā kāinga hei rongoā i ngā kita, i ngā ira koroheketanga, i te kiri kua koroheke haere rānei.He pai ake te pātai atu ki tō tākuta he aha ngā hua, ngā kai rānei e tika ana māu. He maha ngā kai e kōrerohia ana i runga ipurangi, engari kāore i te katoa he taunakitanga pūtaiao. Ka taea e tō tākuta kiri, e tō tākuta rānei te ārahi i a koe ki te whakamahi i ēnei hua.

Āhea ahau me toro atu ki te tākuta, ki te tākuta kiri rānei?

Tirohia he tākuta i roto i ēnei āhuatanga:

• Mena i pāngia koe e te rā ā, i wera, i pupuhi tō kiri i tō tamarikitanga, ko te tikanga kua nui ngā kino o te rā kua kohia e koe.
• Ki te kore koe e harikoa ki te āhua o tō kiri, ki te mea kei te pōuri koe.
• Ki te kite koe i tētahi mole hou i tō kiri, i tētahi panoni rānei i tētahi mole o mua (parauri, mangu, whero, mā rānei), he tohu pea tēnei nō te mate pukupuku kiri.
• Mena ka toto noa tetahi ira i tō kiri.

He aha i puta ai ngā ira mā i runga i tōku kiri nā te kino o te rā?

Ko ēnei ira mā e kiia ana ko te `(idiopathic guttate hypomelanosis).` He maha ngā wā ka puta mai i te roa o te wā e noho ana ki te rā. He maha ake te kitea i roto i te hunga he kiri mā, engari ka taea hoki te puta i roto i te hunga he kiri mangu ake i a rātou e pakeke haere ana. Ko te nuinga o te wā ka kitea i ngā waewae, i ngā ringa, i te tuara o runga, me te mata. Ko ngā ira mā ka puta tuatahi ki ngā waewae, inā koa i te taha mua o ngā waewae. Ko ēnei ira mā ka puta mai i te hekenga o te nui o te `(melanin)` i roto i tō kiri. Ehara te `(idiopathic guttate hypomelanosis)` i te mate kino. Heoi, ki te kore koe e pai ki te āhua o ngā ira, kōrero ki te tākuta kiri kia ako ai koe mō ngā maimoatanga whakapaipai e wātea ana.

Hei whakamutunga, ngā mea hei maumahara (Karere hei tango ki te kāinga)

Te noho ki waho, te māra, te hikoi, te manawa i te hau hou – he mea pai katoa ēnei mō tātou. Engari, ki te hiahia koe kia ora tonu tō kiri, kaua e wareware ki te pania he paninga ārai rā me te SPF 30, neke atu rānei, ki ngā wāhi katoa e kitea ana i mua i tō haerenga ki waho – ahakoa he rangi kapua, he haerenga poto noa rānei ki te toa. Kia maumahara, ka tere ake te koroheketanga o tō kiri e ngā hihi UV, inā koa mai i te rā.

Mena kei te āwangawanga koe mō te kounga o tō kiri, mō te rerekētanga o te tae o te kiri, mō te rerekētanga rānei o ō koha, tirohia te tākuta kiri. He maha ngā huarahi hei whakatika i te kiri kua pakaru i te rā i ēnei rā, ā, ka taea te rongoā ngāwari i te mate pukupuku kiri mena ka kitea wawe. Tiakina tō kiri, he taonga nui ki a koe!

te koroheketanga o te kiri, te rā, te koroheketanga o te kiri, ngā hihi ultraviolet, ngā kita kiri, ngā ira kiri, te pare rā