Kwixesha lanamhlanje ledijithali, ulutsha lujongene nemingeni engazange ibonwe ngaphambili ekugcineni impilo yamehlo. Ngezikrini ezilawula imfundo, ukuzonwabisa, kunye nokunxibelelana kwezentlalo, ukuqonda indlela yokunyamekela amehlo amancinci kuye kwabaluleka. Eli nqaku liphonononga iindlela ezisebenzayo zokunceda abakwishumi elivisayo ukuba bagcine umbono wabo kwaye bathintele umonakalo ohlala ixesha elide.
1. Ulawulo lweXesha leSkrini
Umyinge ofikisayo uchitha iiyure ezisi-7+ yonke imihla kwizixhobo zedijithali, ebeka amehlo akhe ekukhanyeni okuluhlaza okude kunye noxinzelelo lwamehlo. Phumeza lo mgaqo **20-20-20**: Rhoqo kwimizuzu engama-20, jonga into emalunga nama-20 imizuzwana engama-20. Cwangcisa imida yokusetyenziswa kwesixhobo usebenzisa iitraki zexesha ezakhelwe ngaphakathi, kwaye ukhuthaze izinto ozonwabisa ngazo ngaphandle kweintanethi njengezemidlalo okanye ubugcisa ukunciphisa ngokwendalo ukuxhomekeka kwesikrini.
2. Imikhwa yokuJonga eNgcono
-Gcina ** umgama ubude bengalo ** ukusuka kwizikrini (24-30 intshi)
- Beka izikrini zesixhobo ** ngaphantsi kancinane kwinqanaba lamehlo ** (i-engile ye-15-20 degree)
- Lungisa ukukhanya ukuze kuhambelane nokukhanya okungqongileyo; vumela izihluzi eziluhlaza okwesibhakabhaka ngexesha lokusetyenziswa ngokuhlwa
3. Imiba yokusingqongileyo
Qinisekisa ukuba iindawo zophononongo zine **izibane ezilungeleleneyo** - dibanisa izibane zegumbi elingqongileyo nezibane ezigxininisiweyo. Kuphephe ukufunda kwizithuthi ezihambayo okanye phantsi kwelanga elithe ngqo. Kubasebenzisi beelensi zoqhagamshelwano, landela iindlela ezingqongqo zococeko kwaye ungaze ulale ngeelensi ngaphakathi.
4. Isondlo kwiMpilo yamehlo
Izondlo eziphambili kunye nemithombo yazo:
- IVithamin A: Iibhatata, iminqathe, isipinatshi
I-Omega-3s: i-salmon, i-walnuts, imbewu ye-chia
- Lutein/Zeaxanthin: Kale, amaqanda, umbona
- I-Vitamin C: Iziqhamo zeCitrus, intsimbi yepepper
- IZinc: Iimbotyi, amandongomane, iinkozo ezipheleleyo
Nciphisa i-caffeine eninzi kunye neziselo ezineswekile ezinokubangela ukuphelelwa ngamanzi emzimbeni kuchaphazela ukuthuthuzela kwamehlo.
5. Ukhathalelo lwamehlo oMnyama
-Nxiba iiglasi zelanga ezikhuselayo zeUV ngaphandle
- Sebenzisa izibuko zokhuseleko ngexesha lezemidlalo/ukulinga
- Buyisela izimonyo zamehlo qho kwiinyanga ezi-3
- Ungaze wabelane ngeemeko zelensi okanye amathontsi eliso
6. Ukuqaphela imiqondiso eyisilumkiso
Cwangcisa iimviwo zamehlo kwangoko ukuba ufumana:
- Iintloko ezingapheliyo emva kwemisebenzi ebonakalayo
- Ubunzima bokugxila phakathi kwezinto ezikufuphi/ezikude
- Uvakalelo lokukhanya olungaqhelekanga
- Iziqendu zokuhlikihla zamehlo ezidlula amaxesha angama-5-6 yonke imihla
- Amehlo ahlala ebomvu/amanzi
7. UkuLala nokuBuyiselwa kwamehlo
Injongo ye-8-10 iiyure zokulala ebusuku. Misela "ukutshona kwelanga kwedijithali" kwiyure enye ngaphambi kokulala. Sebenzisa izibane zasebusuku ezinethoni efudumeleyo endaweni yokukhanyisa phezulu okuqaqambileyo kwimisebenzi yangokuhlwa.
Isiphelo: Ukunyamekela kwamehlo okusebenzayo ngexesha lokufikisa kunokuthintela i-80% yeengxaki zombono ngokweenkcukacha ze-WHO. Ngokudibanisa imikhwa yetekhnoloji ehlakaniphile, isondlo esifanelekileyo, kunye nokuhlolwa rhoqo, abakwishumi elivisayo banokukhusela impilo yabo yokubona ngelixa bephumelela kwihlabathi lethu lesikrini. Khumbula: Amehlo asempilweni namhlanje anika umbono ocacileyo wamaphupha angomso.
Ixesha lokuposa: Mar-19-2025