Kule mihla yedijithali, ulutsha lujongene nemingeni engazange ibonwe ngaphambili ekugcineni impilo yamehlo. Njengoko izikrini zilawula imfundo, ukuzonwabisa, kunye nokusebenzisana nabantu, ukuqonda indlela yokunyamekela amehlo aselula kuye kwaba yinto ebalulekileyo. Eli nqaku lihlola amaqhinga asebenzayo okunceda ulutsha lugcine umbono walo kwaye luthintele umonakalo wexesha elide.
1. Ulawulo lweXesha lesikrini
Ulutsha oluqhelekileyo luchitha iiyure ezisi-7+ imihla ngemihla kwizixhobo zedijithali, lubeka amehlo alo ekukhanyeni okuluhlaza okwesibhakabhaka ixesha elide kunye noxinzelelo lwamehlo. Sebenzisa umthetho we-**20-20-20**: Rhoqo ngemizuzu engama-20, jonga into ekumgama weenyawo ezingama-20 imizuzwana engama-20. Misela imida yokusetyenziswa kwesixhobo usebenzisa izixhobo zokulandelela ixesha lesikrini ezakhelwe ngaphakathi, kwaye ukhuthaze izinto ozithandayo ngaphandle kweintanethi ezifana nemidlalo okanye ubugcisa ukunciphisa ukuxhomekeka kwesikrini ngokwemvelo.
2. Imikhwa Efanelekileyo Yokubukela
- Gcina umgama wobude beengalo** ukusuka kwizikrini (24-30 intshi)
- Beka izikrini zesixhobo **ngaphantsi kancinci kwinqanaba leliso** (i-engile ye-15-20 degrees)
- Lungisa ukukhanya ukuze kuhambelane nokukhanya okungqongileyo; vula izihluzi zokukhanya okuluhlaza okwesibhakabhaka ngexesha lokusetyenziswa ngokuhlwa
3. Izinto eziphathelele indalo
Qinisekisa ukuba iindawo zokufunda zinezibane ezilungeleleneyo** - dibanisa izibane zegumbi elingaphakathi kunye nezibane zomsebenzi ezijolise ngqo. Kuphephe ukufunda kwiimoto ezihambayo okanye phantsi kwelanga elithe ngqo. Kwabo basebenzisa iilensi zoqhagamshelwano, landela iinkqubo zococeko ezingqongqo kwaye ungaze ulale uneelensi.
4. Isondlo seMpilo yamehlo
Izondlo eziphambili kunye nemithombo yazo:
- IVithamini A: Iitapile ezimnandi, iminqathe, ispinatshi
- Ii-Omega-3s: I-Salmon, ii-walnuts, imbewu ye-chia
- I-Lutein/i-Zeaxanthin: I-Kale, amaqanda, umbona
- IVithamin C: Iziqhamo zeCitrus, iipepile zentsimbi
- I-Zinc: Iimbotyi, amandongomane, iinkozo ezipheleleyo
Nciphisa i-caffeine eninzi kunye neziselo ezineswekile ezinokubangela ukuphelelwa ngamanzi emzimbeni okuphazamisa ukuthuthuzela kwamehlo.
5. Ukhathalelo lwamehlo ngokwasemzimbeni
- Nxiba iiglasi zelanga ezikhusela i-UV ngaphandle
- Sebenzisa izibuko zokhuseleko ngexesha lemidlalo/lovavanyo
- Tshintsha izimonyo zamehlo rhoqo kwiinyanga ezi-3
- Ungaze wabelane ngee-contact lens cases okanye amaconsi amehlo
6. Ukuqonda Iimpawu Zesilumkiso
Cwangcisa uhlolo lwamehlo ngokukhawuleza ukuba ufumana:
- Intloko ebuhlungu engapheliyo emva kwemisebenzi yokubona
- Ubunzima bokugxila phakathi kwezinto ezikufutshane/ezikude
- Uvakalelo olungaqhelekanga lokukhanya
- Ukuhlikihla amehlo izihlandlo ezingaphaya kwama-5-6 ngemini
- Amehlo abomvu/amanzi rhoqo
7. Ukubuyiselwa Kokulala NokuBuyiselwa Kwamehlo
Lungiselela ukulala iiyure ezisi-8 ukuya kwezili-10 ngobusuku. Misela "ukutshona kwelanga kwedijithali" iyure e-1 ngaphambi kokulala. Sebenzisa izibane zasebusuku ezifudumeleyo endaweni yezibane ezikhanyayo eziphezulu kwimisebenzi yangokuhlwa.
Isiphelo: Ukunyamekela amehlo ngexesha lokufikisa kunokuthintela i-80% yeengxaki zokubona ngokwedatha ye-WHO. Ngokudibanisa imikhwa yobuchwepheshe obukrelekrele, ukutya okunempilo, kunye nokuhlolwa rhoqo, ulutsha lunokukhusela impilo yalo yokubona ngelixa luphumelela kwihlabathi lethu eligxile kwisikrini. Khumbula: Amehlo asempilweni namhlanje avumela imibono ecacileyo yamaphupha angomso.
Ixesha leposi: Matshi-19-2025