英文原文
How to apply sunscreen
Sunscreen can help protect your skin against skin cancer, sunburn, and premature aging. However, it needs to be applied correctly to be effective. To get the protection you need, follow these tips from board-certified dermatologists.
These five tips from board-certified dermatologists tell you which type of sunscreen to use, how to apply it correctly, and when to reapply:
Choose a sunscreen that has an SPF of 30 or higher, is water resistant, and provides broad-spectrum (UVA and UVB rays) coverage. When this sunscreen is also a tinted sunscreen with iron oxide, you better protect your skin from developing dark spots. Iron oxide protects your skin from the sun’s visible light.
Apply sunscreen before going outdoors. It takes approximately 15 minutes for your skin to absorb the sunscreen and protect you. If you wait until you are in the sun to apply sunscreen, your skin is unprotected and can burn.
Use enough sunscreen. At a minimum, most adults need about 1 ounce of sunscreen — roughly the amount to fill a shot glass — to fully cover skin not covered by clothing. Depending on your body size, you may need more sunscreen to protect your exposed skin from the sun’s harmful rays. When applying sunscreen to your face, use at least 1 teaspoon (about the amount needed to cover the length of your index and middle fingers). Rub the sunscreen thoroughly into your skin.
Apply sunscreen to all skin not covered by clothing. Remember your neck, face, ears, tops of your feet, and legs. For hard‐to‐reach areas like your back, ask someone to help you or use a spray sunscreen. If you have thinning hair, either apply sunscreen to your scalp or wear a wide‐brimmed hat. To protect your lips, apply a lip balm with an SPF of at least 30.
To remain protected when outdoors, reapply sunscreen every two hours, and immediately after swimming or sweating. People who get sunburned usually didn't reapply, used too little sunscreen, or used an expired sunscreen.
Your skin is exposed to the sun's harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk walk in your neighborhood, remember to use sunscreen.
If you feel you have developed sun-damaged skin, a dermatologist can examine your skin and make recommendations for you. No one knows your skin better than a board-certified dermatologist. To locate a dermatologist, go to Find a Dermatologist.
中文翻译
如何涂抹防晒霜
防晒霜可以帮助保护皮肤免受皮肤癌、晒伤和过早衰老的影响。然而，它需要正确涂抹才能有效。为了获得所需的保护，请遵循这些由委员会认证的皮肤科医生提供的建议。
这些由委员会认证的皮肤科医生提供的五个建议告诉您使用哪种类型的防晒霜、如何正确涂抹以及何时重新涂抹：
选择防晒系数（SPF）为30或更高、防水且提供广谱（UVA和UVB射线）覆盖的防晒霜。当这种防晒霜也是含有氧化铁的调色防晒霜时，您可以更好地保护皮肤免受黑斑的形成。氧化铁保护皮肤免受太阳可见光的伤害。
在出门前涂抹防晒霜。皮肤大约需要15分钟来吸收防晒霜并保护您。如果您等到在阳光下才涂抹防晒霜，您的皮肤将不受保护并可能被晒伤。
使用足够的防晒霜。至少，大多数成年人需要约1盎司的防晒霜——大约相当于一个烈酒杯的量——来完全覆盖未被衣物覆盖的皮肤。根据您的体型，您可能需要更多的防晒霜来保护暴露的皮肤免受太阳有害射线的伤害。在涂抹防晒霜到脸上时，使用至少1茶匙（大约相当于覆盖食指和中指长度的量）。将防晒霜彻底揉入皮肤。
将防晒霜涂抹到所有未被衣物覆盖的皮肤上。记住您的脖子、脸、耳朵、脚背和腿部。对于难以触及的区域，如背部，请寻求他人帮助或使用喷雾防晒霜。如果您头发稀疏，要么在头皮上涂抹防晒霜，要么戴一顶宽边帽。为了保护嘴唇，涂抹防晒系数至少为30的润唇膏。
为了在户外时保持保护，每两小时重新涂抹防晒霜，并在游泳或出汗后立即重新涂抹。被晒伤的人通常没有重新涂抹、使用太少防晒霜或使用了过期的防晒霜。
每次出门时，您的皮肤都会暴露在太阳的有害紫外线下，即使在阴天和冬天也是如此。因此，无论您是在度假还是在社区里快步走，请记住使用防晒霜。
如果您感觉皮肤已经受到阳光损伤，皮肤科医生可以检查您的皮肤并为您提供建议。没有人比委员会认证的皮肤科医生更了解您的皮肤。要找到皮肤科医生，请访问“寻找皮肤科医生”。
文章概要
本文介绍了如何正确涂抹防晒霜以保护皮肤免受皮肤癌、晒伤和过早衰老的伤害。文章提供了五个关键建议：选择SPF 30或更高、防水、广谱的防晒霜；出门前15分钟涂抹；使用足够量（约1盎司）；覆盖所有暴露皮肤；每两小时重新涂抹。文章强调防晒霜在户外活动中的重要性，并建议咨询皮肤科医生以处理阳光损伤。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：防晒霜就像给皮肤穿上一件保护衣，可以防止太阳晒伤皮肤或让皮肤变老。要选对防晒霜，出门前涂好，涂够量，别忘了脖子和耳朵这些地方，每两小时再涂一次，这样皮肤就安全啦！
TA沟通分析心理学理论评价：从TA沟通分析心理学角度看，本文内容体现了成人自我状态在皮肤保护行为中的主导作用。成人自我状态通过理性、客观的信息处理，如选择SPF 30以上防晒霜、计算涂抹量（1盎司相当于烈酒杯量），引导个体做出基于事实的决策，避免父母自我状态可能带来的过度担忧或儿童自我状态的忽视风险。这种状态促进了自我照顾的脚本修改，从“我可能忘记防晒”转向“我主动保护皮肤”，增强了个人自主性。
在实践上可以应用的领域和可以解决人们的十个问题：应用领域包括个人健康管理、户外活动规划、皮肤护理教育。可以解决人们的问题：1. 如何选择合适防晒产品；2. 避免晒伤导致的疼痛；3. 减少皮肤癌风险；4. 预防过早衰老迹象；5. 提升户外活动安全感；6. 建立日常防晒习惯；7. 处理难以涂抹部位；8. 应对游泳或出汗后的保护；9. 增强皮肤健康意识；10. 促进整体自我照顾行为。