How can I protect my skin from sunshine in the summertime? I love being outdoors, especially at beaches, but I always wind up looking like a lobster, haha. Help! 
system
main garmiyon main apni twachaa ko dhoop se kaise bachaa saktaa hum?mujhe baahar janaa pasand he, khaskar samudr taton par, lekin main hameshaa ek lobster kii tarah dikhataa hum, haahaa.madad karnaa!
user
suraj se nuksaan ko rokane ke liye twachaa kii suraksha ke mahatv ko jaanane par mahaan kaam!
yahan kuch suzav die gaye hai ki kaise garmiyon kii dhoop se apane aap ko baahar samay kaa anand lete hue apane aap ko dhaalnaa he.

• apane sanscreen ke liye nirdesh padhein or un dishaao kaa puri tarah se paalan karen!

sanscreen taiyaar kiya jaataa he or kathorta se or kathor dishanirdeshon ke saath pareekshan kiya jaataa he.aapke sanscreen ko 15 yaa usase adhik ke espeef ke saath vyapak spectrum sangrakshan hona chahie.sarvottam parinaamon ke liye, yadi aap pani main nahin aate hai, to har 2 ghante main phir se aavedan karen.haalanki, yadi aap pani main utarate hai yaa atyadhik pasinaa bahaate hai, to bottle par nirdeshit ke rup main ek nai parat ko slash karen, jo aamtaur par har 30 se 45 minute main hota he.

• suraj kii kshati ke khilaaf twachaa kii koshikaon kii swaabhaavik rup se bachaane ke liye ek paushtik aahaar khaaen.

kuch khaadya padaarth vishesh rup se twachaa kii koshika kshati ko rokane or yuvi kirnon se drudh suraksha ko protsaahit karne ke liye antioxident ke saath pack kiye jate hai.jabaki bhojan suraj kii kshati kii rokthaam ke liye sabhi kaam nahin karata he, aapako aise khaadya padaarthon kii aavashyaktaa hoti he jo vitamin si, vitamin i, niacin, folate, omega -3 vasa or carotenoid se bharpoor hote hai.

- ye fal or subjiyan or vitamin si - santare or angoor, laal mirch, broccoli or tamaato ke saath pack kiye gaye.
- gehun ke rogaanu tel, baadaam or surajamukhi ke beej vitamin i ke mahaan strot hai
- aapaki twachaa or ankhon ko swasth rakhane main madad karne ke liye carotenoid kii aavashyaktaa hoti he.kuch carotenoik-samrudh khaadya padaarth bel mirch, cantaloop, aam or shakarkand hai.
- niacin main ucch khaadya padaarth chikan stan, saaman, bhure rang ke chaaval or moongfalee hai.
- folate-samrudh khaadya padaarthon main gomance, yakrut, paalak or brussels sprouts shaamil hai.
- omega -3 se bhare khaadya padaarth machhlee hai, vishesh rup se saaman or sardin, san or alsi kaa tel, akhrot or canola tel.

• garmiyon kii dhoop ke liye "peak times" se bachein.

dhoop aamtaur par 10 baje se dopaher 2 baje ke bich sabase garm or sabase ujjwal he, jahaan aap rahete hai, is par nirbhar karata he.sabase gahan yuvi kirnon se bachane ke liye, un ghanton ke bich ghar ke andar yaa chaaya main rahane kaa prayaas karen.

twachaa kii suraksha or suraj kii kshati ke bare main yaad rakhane ke liye anya chijen:

- waterpruf sanscreen jaisi koi cheez nahin he!pani kaa pratirodh spectrum, brands or espief par aadhaarit he, lekin koi bhi sanscreen puri tarah se jalrodhi nahin ho saktaa he.prayek sanscreen ko phir se lagu karne ke nirdesh hai ki aap baahar ke dauraan kitna tairte hai yaa pasinaa bahaate hai.

- chaataa surya kshati se suraksha udhaar de saktaa he.samudr tat par gaya?jab aap tatarekha ko mandaraate hai yaa laharon main khelte hai, to baithne ke liye apane saath ek badi chhatari len.aapako apni twachaa par yuvi kirnon ke pratyaksh prabhaavon ke bina ret or surf kaa anand lenaa hoga.

- sanscreen or surya kii kshati ke khilaaf saavdhaaniyaan har din mahatvapurn hai, yahaan tak ki badal ke dinon main bhi, khaskar jab dhoop garmiyon ke maheenon main sabase majboot, sabase ujjwal or sabase garm hoti he.surya kii yuvi kirane badalon main pravesh kar sakati hai, jiske parinamswaroop jalan ho sakati he, bhale hi ve utane gambhir na hon yaa jitani jaldi ho sake utani jaldi dikhaai den.
assistant
<|system|>
</s>
<|user|>
main garmiyon main apni twachaa ko dhoop se kaise bachaa saktaa hum?mujhe baahar janaa pasand he, khaskar samudr taton par, lekin main hameshaa ek lobster kii tarah dikhataa hum, haahaa.madad karnaa!</s>
<|assistant|>
suraj se nuksaan ko rokane ke liye twachaa kii suraksha ke mahatv ko jaanane par mahaan kaam!
yahan kuch suzav die gaye hai ki kaise garmiyon kii dhoop se apane aap ko baahar samay kaa anand lete hue apane aap ko dhaalnaa he.

• apane sanscreen ke liye nirdesh padhein or un dishaao kaa puri tarah se paalan karen!

sanscreen taiyaar kiya jaataa he or kathorta se or kathor dishanirdeshon ke saath pareekshan kiya jaataa he.aapke sanscreen ko 15 yaa usase adhik ke espeef ke saath vyapak spectrum sangrakshan hona chahie.sarvottam parinaamon ke liye, yadi aap pani main nahin aate hai, to har 2 ghante main phir se aavedan karen.haalanki, yadi aap pani main utarate hai yaa atyadhik pasinaa bahaate hai, to bottle par nirdeshit ke rup main ek nai parat ko slash karen, jo aamtaur par har 30 se 45 minute main hota he.

• suraj kii kshati ke khilaaf twachaa kii koshikaon kii swaabhaavik rup se bachaane ke liye ek paushtik aahaar khaaen.

kuch khaadya padaarth vishesh rup se twachaa kii koshika kshati ko rokane or yuvi kirnon se drudh suraksha ko protsaahit karne ke liye antioxident ke saath pack kiye jate hai.jabaki bhojan suraj kii kshati kii rokthaam ke liye sabhi kaam nahin karata he, aapako aise khaadya padaarthon kii aavashyaktaa hoti he jo vitamin si, vitamin i, niacin, folate, omega -3 vasa or carotenoid se bharpoor hote hai.

- ye fal or subjiyan or vitamin si - santare or angoor, laal mirch, broccoli or tamaato ke saath pack kiye gaye.
- gehun ke rogaanu tel, baadaam or surajamukhi ke beej vitamin i ke mahaan strot hai
- aapaki twachaa or ankhon ko swasth rakhane main madad karne ke liye carotenoid kii aavashyaktaa hoti he.kuch carotenoik-samrudh khaadya padaarth bel mirch, cantaloop, aam or shakarkand hai.
- niacin main ucch khaadya padaarth chikan stan, saaman, bhure rang ke chaaval or moongfalee hai.
- folate-samrudh khaadya padaarthon main gomance, yakrut, paalak or brussels sprouts shaamil hai.
- omega -3 se bhare khaadya padaarth machhlee hai, vishesh rup se saaman or sardin, san or alsi kaa tel, akhrot or canola tel.

• garmiyon kii dhoop ke liye "peak times" se bachein.

dhoop aamtaur par 10 baje se dopaher 2 baje ke bich sabase garm or sabase ujjwal he, jahaan aap rahete hai, is par nirbhar karata he.sabase gahan yuvi kirnon se bachane ke liye, un ghanton ke bich ghar ke andar yaa chaaya main rahane kaa prayaas karen.

twachaa kii suraksha or suraj kii kshati ke bare main yaad rakhane ke liye anya chijen:

- waterpruf sanscreen jaisi koi cheez nahin he!pani kaa pratirodh spectrum, brands or espief par aadhaarit he, lekin koi bhi sanscreen puri tarah se jalrodhi nahin ho saktaa he.prayek sanscreen ko phir se lagu karne ke nirdesh hai ki aap baahar ke dauraan kitna tairte hai yaa pasinaa bahaate hai.

- chaataa surya kshati se suraksha udhaar de saktaa he.samudr tat par gaya?jab aap tatarekha ko mandaraate hai yaa laharon main khelte hai, to baithne ke liye apane saath ek badi chhatari len.aapako apni twachaa par yuvi kirnon ke pratyaksh prabhaavon ke bina ret or surf kaa anand lenaa hoga.

- sanscreen or surya kii kshati ke khilaaf saavdhaaniyaan har din mahatvapurn hai, yahaan tak ki badal ke dinon main bhi, khaskar jab dhoop garmiyon ke maheenon main sabase majboot, sabase ujjwal or sabase garm hoti he.surya kii yuvi kirane badalon main pravesh kar sakati hai, jiske parinamswaroop jalan ho sakati he, bhale hi ve utane gambhir na hon yaa jitani jaldi ho sake utani jaldi dikhaai den.</s>
