SPF thiab Sun Protection Myths kom Tsis Txhob Ntseeg, Stat

Zoo Siab

• Cuav: Koj tsuas yog yuav tsum siv tshuaj pleev thaiv hnub thaum siv sijhawm sab nraum zoov.
• Cuav: SPF 30 muab kev tiv thaiv ob zaug ntau dua li SPF 15.
• Cuav: Cov tawv nqaij tsaus tsis tuaj yeem raug tshav ntuj.
• Cuav: Koj nyob nyab xeeb yog tias koj zaum hauv qhov ntxoov ntxoo.
• Tswv yim: Nws yog qhov zoo dua los siv cov tshuaj pleev thaiv hnub zoo dua li cov tshuaj tsuag.
• Lus dab neeg: Txhua yam tshuaj pleev thaiv hnub ua haujlwm tib yam.
• Dab neeg: Koj cov pleev muaj SPF hauv nws yog li koj tsis tas yuav siv tshuaj pleev thaiv hnub sib cais.
• Tswv yim: S.unburns yog qhov txaus ntshai, tab sis tau txais ziab yog qhov zoo.
• Dab neeg:Tus lej SPF yog tib yam uas koj yuav tsum tau saib thaum yuav tshuaj pleev thaiv hnub.
• Tshuaj xyuas rau

Los ntawm lub ntsiab lus no hauv lub neej, koj tau (vam tias!) Tau ntsia koj cov tshuaj pleev thaiv hnub MO ... lossis koj puas muaj? Tsis tas yuav mus rau lub ntsej muag liab ntawm qhov txaj muag (lossis los ntawm lub hnub, rau qhov teeb meem ntawd). Txhim kho koj lub hnub ci nrog kev pab me ntsis los ntawm kws kho mob dermatologists.

Ntawm no, cov kws tshaj lij tshem tawm cov lus qhia tiv thaiv tshav ntuj ntau thiab teb qee yam ntawm koj cov lus nug SPF tshaj plaws yog li koj tuaj yeem ntseeg tau tias koj cov tawv nqaij raug tiv thaiv kom raug txhua lub caij.

Cuav: Koj tsuas yog yuav tsum siv tshuaj pleev thaiv hnub thaum siv sijhawm sab nraum zoov.

Rov ua dua tom qab kuv: Kev tiv thaiv tshav ntuj tsis tuaj yeem sib tham 365 hnub hauv ib xyoos, tsis hais koj nyob qhov twg, koj tab tom ua dab tsi, lossis huab cua zoo li cas. Joshua Zeichner, MD, tus thawj coj ntawm kev tshawb fawb tshuaj pleev ib ce thiab kev kho mob hauv dermatology ntawm Mount Sinai Tsev Kho Mob hauv New York City hais tias "Feem ntau ntawm cov neeg raug tshav ntuj tau txais yog qhov tsis xav tau thiab xwm txheej," hais tias Joshua Zeichner, MD. "Tib neeg tsis paub tias nws yog lub sijhawm luv luv siv sab nraum zoov - lawv txoj haujlwm mus ua haujlwm, ua haujlwm - tias lub hnub tau ua rau lawv cov tawv nqaij puas tsuaj."

Qhov kev puas tsuaj ntawd yog cumulative; luv luv tawg ntawm lub sij hawm siv sans tshuaj pleev thaiv hnub muaj txaus ntshai thiab mus ntev. Thiab thaum hlawv hluav taws xob UVB muaj zog dua nyob rau lub caij ntuj sov, UVA duab tshav (uas ua rau neeg laus thiab mob qog noj ntshav) yog tib lub zog ib xyoos puag ncig thiab nkag mus txawm tias nyob hauv ib hnub pos huab. Tam sim no, Kuv paub tias koj tab tom xav li cas: Kuv puas tseem xav tau tshuaj pleev thaiv hnub yog tias kuv siv sijhawm ib hnub sab hauv? Yog - txawm tias koj raug cais tawm. Luckily, cov tshuaj yog yooj yim. Ua tshuaj pleev thaiv hnub ua ib feem ntawm koj li niaj hnub, npog koj ob lub ntsej muag thiab lwm qhov chaw raug, xws li koj lub caj dab, hauv siab, thiab tes - txhua qhov chaw uas tib neeg tsis nco qab tiv thaiv, raws li Dr. Zeichner. (Tab sis yuav ua li cas yog tias koj nyiam hnav ntsej muag?

Cuav: SPF 30 muab kev tiv thaiv ob zaug ntau dua li SPF 15.

Nws yuav zoo li tsis zoo, tab sis tus txheej txheem kev ua lej tsis siv thaum nws los txog rau tus lej SPF. "Ib qho SPF 15 thaiv 94 feem pua ​​ntawm UVB rays, thaum SPF 30 thaiv 97 feem pua," piav qhia Dr. Zeichner. Kev tiv thaiv kev nce ntxiv thaum koj nce siab dua SPF 30 tsuas yog nce ntxiv, yog li qhov no, qhov tshuaj pleev thaiv hnub SPF tshaj plaws tsis tas yuav yog qhov zoo tshaj plaws.

Yog li, yog tias koj tab tom zaum nug koj tus kheej "Kuv xav tau SPF dab tsi?" cov lus teb luv luv yog SPF 30 rau kev siv txhua hnub, raws li Dr. Zeichner. (Qhov no tseem yog qhov kev pom zoo ntawm American Academy of Dermatology lossis AAD.) Qhov ntawd tau hais tias, nws tsis yog lub tswv yim phem ua yuam kev siab dua thiab mus nrog SPF 50 thaum koj nyob ntawm ntug hiav txwv lossis pas dej, nws hais.Nws tau hais tias "Txhawm rau kom tau txais qib kev tiv thaiv daim ntawv lo ntawm lub raj mis, koj yuav tsum tau siv ob qho kom tsim nyog thiab rov thov dua tas li, uas neeg feem coob tsis ua," nws hais. "Los ntawm kev xaiv SPF siab dua, koj tau pab them nyiaj rau qhov tsis sib xws no."

Tam sim no, qhov tshuaj tiv thaiv SPF siab tshaj plaws uas koj yuav pom ntawm lub khw muag khoom yog 100, tab sis ntxiv, qhov ntawd yuav tsis muab rau koj ob zaug tiv thaiv li SPF 50. Qhov nce ntawm SPF 50 txog SPF 100 muaj qhov tsis sib xws ntawm kev thaiv 98 feem pua vs. 99 feem pua ​​​​ntawm UVB rays, feem, raws li Environmental Working Group. Tsis tau hais, cov saum ntuj-siab SPFs yuav ua rau tib neeg xav tias lawv tuaj yeem ua rau rov qab siv dua. Anna Chien, MD, tus pab xibfwb qhia txog kev kho mob dermatology ntawm Tsev Kawm Ntawv Tshuaj Johns Hopkins tau hais tias "Yuav muaj qhov tsis raug ntawm kev tiv thaiv nrog SPF ntawm 100." Cov duab. Nov yog txhua qhov laj thawj vim li cas cov SPF 100s yuav sai sai dhau los ua qhov dhau los; xyoo tas los, Lub Chaw Saib Xyuas Khoom Noj thiab Tshuaj (FDA) tau thov tias daim ntawv sau SPF siab tshaj plaws tau teev tseg ntawm 60+. (Muaj feem cuam tshuam: FDA tau tsom mus ua qee qhov kev hloov pauv loj rau koj cov tshuaj pleev thaiv hnub.)

TL; DR- Koj qhov thawj koom ruam zoo tshaj yog siv SPF 30 txhua hnub, khaws SPF 50 ntawm tes rau lub sijhawm thaum koj yuav nyob hauv tshav ntuj ncaj qha, thiab nco ntsoov thov (thiab rov thov dua) ob qho tib si raws li qhia.

Cuav: Cov tawv nqaij tsaus tsis tuaj yeem raug tshav ntuj.

Txhua haiv neeg nrog cov tawv nqaij tsaus tsis raug zam los ntawm txoj cai tshuaj pleev thaiv hnub. "Cov tawv nqaij tsuas yog muab qhov sib npaug ntawm SPF 4," piav qhia Dr. Zeichner. Ib sab ntawm qhov kub hnyiab, kuj tseem muaj kev pheej hmoo thoob ntiaj teb ntawm kev laus thiab mob qog noj ntshav, vim tias UVA rays cuam tshuam rau daim tawv nqaij sib npaug -tsis hais xim. Qhov tseeb, ob qho tib si AAD thiab FDA txhawb nqa tias txhua tus, tsis hais hnub nyoog, poj niam los txiv neej, lossis haiv neeg twg, tuaj yeem mob qog noj ntshav thiab, yog li, tuaj yeem tau txais txiaj ntsig los ntawm kev siv tshuaj pleev thaiv hnub tsis tu ncua. Cov kab hauv qab: Tag nrho cov tawv nqaij thiab hom muaj kev cuam tshuam rau lub hnub puas tsuaj thiab yuav tsum tau ceev faj txog kev tiv thaiv.

Cuav: Koj nyob nyab xeeb yog tias koj zaum hauv qhov ntxoov ntxoo.

Pom zoo, zaum hauv qhov ntxoov ntxoo yog qhov kev xaiv zoo dua li zaum hauv lub hnub ncaj qha, tab sis nws tsis yog siv tshuaj pleev thaiv hnub, ceeb toom Dr. Zeichner. "UV rays qhia tawm ntawm qhov chaw nyob ib ncig ntawm koj, tshwj xeeb tshaj yog thaum koj nyob ze ntawm lub cev dej." Hauv lwm lo lus, cov duab hluav taws xob tau ncav cuag koj, txawm tias nyob hauv qab lub kaus. Qhov tseeb, txoj kev tshawb fawb luam tawm hauv JAMA Dermatology pom tias tib neeg zaum hauv qab lub kaus puam uas tsis muaj tshuaj pleev thaiv hnub yuav muaj qhov kub hnyiab ntau dua li cov nyob hauv lub hnub uas tau siv tshuaj pleev thaiv hnub. Ntau dua li tso siab rau ib qho ntxoov ntxoo nkaus xwb, xav txog nws tsuas yog ib feem ntawm koj lub hnub ci tiv thaiv kab mob. "Nrhiav ntxoov ntxoo, hnav khaub ncaws tiv thaiv, thiab, ntawm chav kawm, yuav tsum mob siab rau kev siv tshuaj pleev thaiv hnub," qhia Dr. Zeichner. (Saib ntxiv: Cov khoom ntse SPF uas tsis yog tshuaj pleev thaiv hnub)

Tswv yim: Nws yog qhov zoo dua los siv cov tshuaj pleev thaiv hnub zoo dua li cov tshuaj tsuag.

Txhua yam tshuaj pleev thaiv hnub-cream, tshuaj pleev ib ce, tshuaj tsuag, sticks-yuav ua haujlwm sib npaug yog siv kom raug, raws li Dr. Zeichner. (Yog li, tshuaj pleev thaiv hnub ua haujlwm li cas, raws nraim? Xav paub ntau ntxiv tuaj.) Tab sis koj tsis tuaj yeem tsuas yog tsuag cov tshuaj pleev thaiv hnub los ntawm koj lub cev lossis tsis zoo los so ntawm tus pas: "Koj yuav tsum tau siv zog me ntsis rau hauv koj li txheej txheem thov. , "nws ntxiv. Xav txog nws cov lus qhia muaj txiaj ntsig: Rau tshuaj tsuag, tuav lub raj mis ib nti ntawm koj lub cev thiab tshuaj tsuag rau ib mus rau ob vib nas this ntawm ib cheeb tsam lossis kom txog thaum daim tawv nqaij ci, tom qab ntawd txhuam kom huv si. Nyiam sticks? RUB rov qab thiab tawm thoob plaws txhua qhov chaw plaub zaug kom tso nyiaj txaus ntawm cov khoom. (Related: Qhov zoo tshaj plaws tshuaj pleev thaiv hnub uas yuav tsis qhuav tawm koj daim tawv nqaij)

Hais txog kev siv tshuaj pleev thaiv hnub, nws yog ib qho tseem ceeb uas koj yuav tsum thov ua ntej tawm mus sab nraum zoov vim tias nws yuav siv li 15 feeb rau koj cov tawv nqaij nqus cov tshuaj pleev thaiv hnub thiab, yog li, tiv thaiv. Tab sis qhov no tsis yog qhov xwm txheej ib-thiab-ua-koj yuav tsum siv tshuaj pleev thaiv hnub txhua hnub ib yam. Yog li, tshuaj pleev thaiv hnub nyob ntev npaum li cas? Nws nyob ntawm: Raws li txoj cai dav dav, koj yuav tsum tau so ntawm ntau lub tshuaj pleev thaiv hnub txhua ob teev, raws li AAD. Hws tawm lossis ua luam dej? Tom qab ntawd koj yuav tsum rov thov dua ntau zaus, txawm tias cov khoom yog dej-resistant.

Lus dab neeg: Txhua yam tshuaj pleev thaiv hnub ua haujlwm tib yam.

Txhawm rau teb cov lus nug, "Yuav ua li cas tshuaj pleev thaiv hnub ua haujlwm?" thawj zaug koj yuav tsum paub tias tshuaj pleev thaiv hnub tau muab faib ua ob pawg: tshuaj lom neeg thiab lub cev. Yav dhau los suav nrog cov khoom xyaw xws li oxybenzone, avobenzone, thiab octisalate, uas ua haujlwm los ntawm nqus cov teeb meem hluav taws xob kom yaj nws. Cov tshuaj pleev thaiv hnub tshuaj lom neeg kuj zoo li yooj yim rau rub tawm yam tsis muaj qhov seem dawb. Cov tshuaj pleev thaiv hnub lub cev, ntawm qhov tod tes, "ua haujlwm zoo li daim ntaub thaiv" xws li lawv zaum ntawm koj cov tawv nqaij thiab, nrog kev pab los ntawm cov khoom xyaw xws li zinc oxide thiab titanium dioxide, deflect lub hnub lub teeb rays, raws li AAD.

Tshuaj pleev thaiv hnub thiab Sunblock

Tam sim no koj nkag siab txog cov hauv paus ntawm kev tshuaj pleev thaiv hnub ua haujlwm li cas, nws yog lub sijhawm los daws lwm cov ntsiab lus tsis meej pem: tshuaj pleev thaiv hnub vs. Nyob rau hauv txoj kev xav, tshuaj pleev thaiv hnub absorbs UV rays thiab tawg lawv ua ntej lawv muaj peev xwm ua rau koj cov tawv nqaij puas (piv txwv li tshuaj formula) thaum lub hnub thaiv nyob rau sab saum toj ntawm koj cov tawv nqaij thiab heev literal blocks thiab deflects lub rays (piv txwv li lub cev formula). Tab sis rov qab rau xyoo 2011, FDA tau txiav txim siab tias txhua yam khoom siv tiv thaiv hnub ci, tsis hais cov khoom xyaw uas lawv siv, tsuas yog hu ua lub hnub.cov ntxaij vab tshaus. Yog li, thaum tib neeg tseem tuaj yeem siv ob nqe lus sib pauv, hais lus siv thev naus laus zis, tsis muaj ib yam zoo li lub hnub thaiv.

Txawm hais tias koj xaiv rau cov tshuaj lossis lub cev lub cev tiag tiag rhaub mus rau qhov teeb meem ntawm tus kheej nyiam: cov tshuaj lom neeg yuav zoo li sib zog, thaum lub cev lub cev yog qhov kev xaiv zoo rau cov neeg muaj tawv nqaij. Qhov ntawd tau hais tias, tshuaj pleev tshuaj tiv thaiv hnub tuaj tau raug tshuaj xyuas raws li lig, ua tsaug rau kev tshawb fawb tsis ntev los no los ntawm FDA uas pom tias rau rau yam tshuaj lom neeg tshuaj pleev thaiv hnub cov khoom xyaw tau nqus mus rau hauv cov ntshav ntawm qib siab dua li lub chaw haujlwm muaj kev nyab xeeb. Nws tsis txaus ntseeg hais tias qhov tsawg tshaj plaws, tab sis nws tsis tas txhais tau tias cov khoom xyaw no tsis muaj kev nyab xeeb - tsuas yog qhov kev tshawb fawb ntxiv yuav tsum tau ua. Hmoov tsis zoo, txawm li cas los xij, qhov ntawd tsis yog qhov cuam tshuam tsis zoo tsuas yog tshuaj pleev thaiv hnub tuaj yeem ua rau. Kev tshawb fawb qhia tias oxybenzone, ib qho ntawm cov khoom siv feem ntau siv hauv cov qauv tshuaj, tuaj yeem ua rau puas lossis "lom" rau coral reefs. Qhov no tsuas yog ib qho laj thawj ntxiv yog vim li cas ntuj los yog ntxhia tshuaj pleev thaiv hnub tau txuas ntxiv mus kom muaj koob npe thiab nyiam. (Saib kuj: Puas Tshuaj Tiv Thaiv Tshuaj Tiv Thaiv Puas Tiv Thaiv Tshuaj Tiv Thaiv?)

Thaum kawg ntawm hnub, tsis muaj qhov tsis lees paub tias, "kev pheej hmoo ntawm kev tsis siv tshuaj pleev thaiv hnub zoo tshaj qhov txiaj ntsig ntawm kev tsis hnav cov tshuaj pleev thaiv hnub," David E. Bank, MD, tus kws kho mob dermatologist uas muaj ntawv pov thawj hauv New York, yav dhau los hais. Cov duab. Tseem txhawj xeeb? Lo nrog cov qauv ntawm lub cev, raws li FDA txiav txim siab ob qho tib si zinc oxide thiab titanium dioxide kom nyab xeeb thiab siv tau. (Muaj feem xyuam: FDA tab tom npaj ua qee qhov kev hloov pauv loj rau koj cov tshuaj pleev thaiv hnub)

Dab neeg: Koj cov pleev muaj SPF hauv nws yog li koj tsis tas yuav siv tshuaj pleev thaiv hnub sib cais.

Nws ntse siv pleev nrog SPF (kev tiv thaiv ntau dua, zoo dua!), Tab sis nws tsis yog lwm txoj hauv kev rau tshuaj pleev thaiv hnub (thiab tsis yog "tshuaj pleev thaiv hnub"). Xav tias nws yog kab thib ob ntawm kev tiv thaiv, tsis yog koj qhov chaw tiv thaiv hnub ci. Vim li cas? Txog qhov pib, koj yuav tsis siv koj lub hauv paus lossis hmoov hauv ib txheej txawm tias hla koj lub ntsej muag tag nrho, hais tias Dr. Zeichner. Ntxiv rau, nws yuav siv ntau cov pleev kom tau txais qib ntawm SPF sau tseg ntawm lub raj mis, thiab cov poj niam feem ntau tsis hnav ntau npaum li ntawd, nws hais ntxiv. Moisturizer nrog tshuaj pleev thaiv hnub yog OK, tsuav yog nws dav-spectrum thiab SPF 30 thiab koj siv txaus (tsawg kawg yog nickel-loj npaum li cas rau koj lub ntsej muag).

Tswv yim: S.unburns yog qhov txaus ntshai, tab sis tau txais ziab yog qhov zoo.

Lub lobster liab hue tsis yog qhov qhia txog ntawm daim tawv nqaij puas. Yog tias koj xav tias ua tiav qhov ci ci zoo nkauj tsis yog teeb meem, twv dua. "Txhua yam kev hloov ntawm daim tawv nqaij - txawm tias nws tig liab los yog tsaus dua - yog qhov qhia txog kev puas tsuaj rau lub hnub," Dr. Zeichner hais. Xav txog tan kab ib qho kev ceeb toom tias nws yog lub sij hawm los nce koj lub hnub tiv thaiv, stat. Ntawm daim ntawv ntawd, tshuaj pleev thaiv hnub tiv thaiv kev ziab? Yog lawm Qhov tshuaj pleev thaiv hnub, qhov tseeb, tiv thaiv kom tawv nqaij, tab sis ntxiv, koj yuav tsum tau thov - thiab rov thov dua - nws raug thiab siv txaus. Rau cov neeg laus qhov nruab nrab, "tsawg" yog li 1 ooj ntawm cov tshuaj pleev thaiv hnub (txog tus nqi uas nws yuav siv los sau lub khob txhaj tshuaj) kom sib npaug ntawm lub cev ntawm lub taub hau mus rau ntiv taw, raws li FDA.

Dab neeg:Tus lej SPF yog tib yam uas koj yuav tsum tau saib thaum yuav tshuaj pleev thaiv hnub.

Muaj ntau ntau cov ntaub ntawv yuav tsum tau pom ntawm daim ntawv lo tshuaj pleev thaiv hnub, txawm tias nws tuaj yeem ua rau tsis meej pem rau feem ntau. Hauv 2015 txoj kev tshawb fawb luam tawm hauv JAMA Dermatology, tsuas yog 43 feem pua ​​ntawm cov neeg nkag siab lub ntsiab lus ntawm tus nqi SPF. Suab paub? Tsis txhob txhawj! Koj yeej tsis nyob ib leeg—ntxiv rau, Dr. Zeichner nyob ntawm no los pab tshem tawm qhov tsis meej pem no thiab tom qab ntawd qee qhov. Ntawm no, saib dab tsi thaum mus yuav khoom tshuaj pleev thaiv hnub thiab txhua yam tseem ceeb txhais tau li cas, raws li Dr. Zeichner.

SPF: Sun Protection Factor. Qhov no tsuas yog qhia txog kev tiv thaiv tiv thaiv hlawv UVB hluav taws. Ib txwm saib rau lo lus "dav-spectrum," uas qhia tias cov khoom tiv thaiv UVA thiab UVB rays. (feem ntau koj yuav pom cov ntsiab lus no tseem ceeb tso rau pem hauv ntej ntawm lub ntim.)

Dej Tiv Thaiv: Qhov no tuaj yeem nyob ntawm sab xub ntiag lossis tom qab ntawm lub raj mis thiab hais txog ntev npaum li cas cov mis tuaj yeem tiv taus dej lossis hws, uas feem ntau yog 40 txog 80 feeb. Thaum nws tsis tsim nyog siv cov kev xaiv dej-resistant rau txhua hnub, nws yog ib qho yuav tsum tau rau lub puam los yog pas dej ua ke los yog thaum koj mus tawm dag zog sab nraum zoov. Thiab lub sijhawm thov yuav tsum yog qhov ntev tshaj plaws uas koj mus ua ntej thov dua. Txhawm rau kom nyab xeeb, rov thov dua txhua lub sijhawm koj tawm hauv dej. (Related:: Sunscreens rau kev ua hauj lwm tawm uas tsis nqus - los yog Streak los yog cia koj Greasy)

Hnub Kawg: Raws li kev ntseeg nrov, tej zaum koj yuav tsum tsis txhob siv tib lub raj mis tshuaj pleev thaiv hnub uas koj tau siv lub caij ntuj sov dhau los. Tshuaj pleev thaiv hnub ntev npaum cas? Qhov no nyob ntawm tus qauv tshwj xeeb, tab sis txoj cai dav dav ntawm tus ntiv tes xoo yog pov txhua yam ib xyoos tom qab nws yuav nws, lossis thaum nws tas sijhawm. Feem ntau cov tshuaj pleev thaiv hnub yuav muaj hnub tas sij hawm stamped nyob rau hauv qab ntawm lub raj mis los yog nyob rau sab nrauv ntim yog tias lawv tuaj rau hauv ib lub thawv. Vim li cas? Debra Jaliman, MD, kws qhia paub txog kev kho mob ntawm Mount Sinai Tsev Kawm Ntawv Tshuaj tau hais tias "Cov tshuaj hauv cov tshuaj pleev uas thaiv lub hnub tsis zoo, ua rau tsis muaj txiaj ntsig." Cov duab.

Tsis-Comedogenic: Qhov no txhais tau tias nws yuav tsis thaiv qhov hws, yog li cov pob txuv-nrhiav hom yuav tsum tau saib rau lo lus no. (Saib kuj: Cov tshuaj pleev ntsej muag zoo tshaj plaws rau txhua hom tawv nqaij, Raws li Amazon Cov Neeg Yuav Khoom)

Cov Vaj Huam Sib Luag Muaj: Pom nyob tom qab ntawm lub raj mis, qhov no teev cov khoom xyaw nquag thiab yog li cas koj tuaj yeem qhia tau tias tshuaj pleev thaiv hnub yog tshuaj lom lossis lub cev. Yav dhau los suav nrog cov khoom xyaw xws li oxybenzone, avobenzone, thiab octisalate; zinc oxide thiab titanium dioxide yog cov feem ntau lub cev blockers.

Cov lus qhia siv: Cov no yog qhov xav tau los ntawm FDA uas nyuam qhuav dhau los, uas sau tseg tias, nrog kev siv kom raug, tshuaj pleev thaiv hnub tuaj yeem tiv thaiv tshav ntuj, mob qog noj ntshav, thiab cov cim ntawm kev laus.

Tsis pub haus cawv: Saib qhov no thaum xaiv tshuaj pleev ntsej muag lub ntsej muag, txij li cawv tuaj yeem qhuav ntawm daim tawv nqaij.

Tshuaj xyuas rau