Esikhathini sanamuhla sedijithali, intsha ibhekana nezinselele ezingakaze zibonwe ekugcineni impilo yamehlo. Njengoba izikrini zibusa imfundo, ezokuzijabulisa, kanye nokuxhumana nabantu, ukuqonda indlela yokunakekela amehlo asemasha sekubalulekile. Lesi sihloko sihlola amasu asebenzayo okusiza intsha ukuba igcine umbono wayo futhi ivimbele umonakalo wesikhathi eside.
1. Ukuphathwa Kwesikhathi Sesikrini
Osemusha ovamile uchitha amahora angu-7+ nsuku zonke emishinini yedijithali, eveza amehlo alo ekukhanyeni okuluhlaza okwesibhakabhaka okude nokuxineka kwamehlo. Sebenzisa umthetho othi **20-20-20**: Njalo ngemizuzu engu-20, bheka okuthile okungamamitha angu-20 imizuzwana engu-20. Setha imikhawulo yokusetshenziswa kwedivayisi usebenzisa izilandeleli zesikhathi sesikrini ezakhelwe ngaphakathi, futhi ukhuthaze ukuzilibazisa ungaxhunyiwe ku-inthanethi njengezemidlalo noma ubuciko ukuze unciphise ngokwemvelo ukuncika kwesikrini
2. Imikhuba Elungile Yokubuka
- Gcina ** ubude bebanga lengalo ** kusuka ezikrinini (24-30 amayintshi)
- Beka izikrini zedivayisi **ngaphansi kancane kwezinga leso** (i-engeli engu-15-20 degree)
- Lungisa ukukhanya ukuze kuhambisane nokukhanya kwe-ambient; vumela izihlungi zokukhanya okuluhlaza okwesibhakabhaka ngesikhathi sokusebenzisa kusihlwa
3. Izici Zemvelo
Qinisekisa ukuthi izindawo zocwaningo zine-**ukukhanya okulinganayo** - hlanganisa ukukhanya kwegumbi elizungezile namalambu omsebenzi agxilile. Gwema ukufunda ezimotweni ezihambayo noma ngaphansi kokukhanya kwelanga okuqondile. Kubasebenzisi belensi yokuxhumana, landela izinqubo eziqinile zenhlanzeko futhi ungalokothi ulale ufake amalensi.
4. Umsoco Wempilo Yamehlo
Izakhi ezibalulekile kanye nemithombo yazo:
- Uvithamini A: Ubhatata, izaqathi, isipinashi
- Omega-3s: Salmon, walnuts, imbewu chia
- Lutein/Zeaxanthin: Kale, amaqanda, ummbila
- Vitamin C: Izithelo ezisawolintshi, upelepele
- Zinc: Ubhontshisi, amantongomane, okusanhlamvu
Nciphisa i-caffeine eningi neziphuzo ezinoshukela ezingabangela ukuphelelwa amanzi emzimbeni kuthinte ukunethezeka kwamehlo.
5. Ukunakekelwa Kwamehlo Okungokwenyama
- Gqoka izibuko zelanga ezivikela i-UV ngaphandle
- Sebenzisa izibuko zokuphepha ngesikhathi semidlalo/ukuhlolwa
- Shintsha izimonyo zamehlo njalo ezinyangeni ezi-3
- Ungalokothi wabelane ngamakesi amalensi oxhumana naye noma amaconsi wamehlo
6. Ukuqaphela Izimpawu Eziyisixwayiso
Hlela ukuhlolwa kwamehlo ngokushesha uma uhlangabezana:
- Ikhanda elibuhlungu elibeleselayo ngemva kwemisebenzi ebonakalayo
-Ubunzima bokugxila phakathi kwezinto eziseduze/ezikude
- Ukuzwela ukukhanya okungajwayelekile
- Iziqephu zokuhlikihla zamehlo ezingaphezu kwezikhathi ezingama-5-6 ngosuku
- Amehlo abomvu/amanzi njalo
7. Ukulala Nokubuyiselwa Kwamehlo
Hlela ukulala amahora angu-8-10 ebusuku. Sungula "ukushona kwelanga okudijithali" ihora elingu-1 ngaphambi kokulala. Sebenzisa amalambu asebusuku anethoni efudumele esikhundleni sokukhanyisa phezulu okukhanyayo emisebenzini yakusihlwa.
Isiphetho: Ukunakekelwa kwamehlo okusebenzayo ngesikhathi sobusha kungavimbela u-80% wezinkinga zokubona ngokusho kwedatha ye-WHO. Ngokuhlanganisa imikhuba yobuchwepheshe obukhaliphile, ukudla okunomsoco, nokuhlolwa okuvamile, intsha ingakwazi ukuvikela impilo yayo yokubuka kuyilapho ichuma emhlabeni wethu ogxile esikrinini. Khumbula: Amehlo anempilo namuhla anika umbono ocacile wamaphupho akusasa.
Isikhathi sokuthumela: Mar-19-2025