Enkathini yanamuhla yedijithali, intsha ibhekene nezinselele ezingakaze zibonwe ekulondolozeni impilo yamehlo. Njengoba izikrini zibusa imfundo, ukuzijabulisa, kanye nokuxhumana nabantu, ukuqonda ukuthi unganakekela kanjani amehlo amancane sekuyinto ebalulekile. Lesi sihloko sihlola amasu asebenzayo okusiza intsha ukuthi ilondoloze umbono wayo futhi ivimbele umonakalo wesikhathi eside.
1. Ukuphathwa Kwesikhathi Sesikrini
Intsha evamile ichitha amahora angu-7+ nsuku zonke kumadivayisi edijithali, iveza amehlo ayo ekukhanyeni okuluhlaza okwesikhathi eside kanye nokucindezeleka kwamehlo. Sebenzisa umthetho we-**20-20-20**: Njalo ngemizuzu engama-20, bheka into eqhele ngamamitha angu-20 imizuzwana engama-20. Setha imikhawulo yokusetshenziswa kwedivayisi usebenzisa izilandeleli zesikhathi sesikrini ezakhelwe ngaphakathi, futhi ukhuthaze izinto zokuzilibazisa ezingaxhunyiwe ku-inthanethi njengezemidlalo noma ubuciko ukuze unciphise ngokwemvelo ukuncika kwesikrini.
2. Imikhuba Emihle Yokubuka
- Gcina **ubude bengalo** ukusuka ezikrinini (24-30 amayintshi)
- Beka izikrini zedivayisi **ngaphansi kancane kwezinga leso** (i-engeli engu-15-20 degrees)
- Lungisa ukukhanya ukuze kuhambisane nokukhanya okuzungezile; vumela izihlungi zokukhanya okuluhlaza okwesibhakabhaka ngesikhathi sokusebenzisa kusihlwa
3. Izici Zemvelo
Qinisekisa ukuthi izindawo zokufundela zine-**ukukhanya okulinganiselayo** - hlanganisa ukukhanya kwegumbi elizungezile nezibani zomsebenzi ezigxile. Gwema ukufunda ezimotweni ezihambayo noma ngaphansi kwelanga eliqondile. Kwabasebenzisi be-contact lens, landela imikhuba yokuhlanzeka eqinile futhi ungalokothi ulale namalensi.
4. Ukudla Okunomsoco Kwempilo Yamehlo
Izakhamzimba ezibalulekile kanye nemithombo yazo:
- I-Vitamin A: Ubhatata, izaqathi, isipinashi
- Ama-Omega-3: I-Salmon, ama-walnut, imbewu ye-chia
- I-Lutein/i-Zeaxanthin: I-Kale, amaqanda, ummbila
- I-Vitamin C: Izithelo ze-citrus, upelepele
- I-Zinc: Ubhontshisi, amantongomane, okusanhlamvu okuphelele
Nciphisa i-caffeine eningi kanye neziphuzo ezinoshukela ezingabangela ukuphelelwa amanzi emzimbeni okungathikameza induduzo yamehlo.
5. Ukunakekelwa Kwamehlo Omzimba
- Gqoka izibuko zelanga ezivikela i-UV ngaphandle
- Sebenzisa izibuko zokuphepha ngesikhathi sezemidlalo/izivivinyo
- Shintsha izimonyo zamehlo njalo ezinyangeni ezi-3
- Ungalokothi wabelane ngama-contact lens cases noma amaconsi amehlo
6. Ukuqaphela Izimpawu Zesixwayiso
Hlela ukuhlolwa kwamehlo ngokushesha uma uhlangabezana nalokhu:
- Ubuhlungu bekhanda obuqhubekayo ngemva kwemisebenzi yokubona
- Ubunzima bokugxila phakathi kwezinto eziseduze/ezikude
- Ukuzwela kokukhanya okungavamile
- Iziqephu zokuhlikihla amehlo ezingaphezu kwezikhathi ezi-5-6 ngosuku
- Amehlo abomvu njalo/amanzi njalo
7. Ukubuyiselwa Kokulala Nokubuka Amehlo
Lungela ukulala amahora angu-8-10 ebusuku. Hlela "ukushona kwelanga kwedijithali" ihora eli-1 ngaphambi kokulala. Sebenzisa izibani zasebusuku ezifudumele esikhundleni sokukhanyisa okukhanyayo ngaphezulu kwemisebenzi yakusihlwa.
Isiphetho: Ukunakekelwa kwamehlo okusebenzayo ngesikhathi sobusha kungavimbela izinkinga zokubona ezingama-80% ngokusho kwedatha ye-WHO. Ngokuhlanganisa imikhuba yobuchwepheshe obuhlakaniphile, ukudla okunempilo, kanye nokuhlolwa njalo, intsha ingavikela impilo yayo yokubona ngenkathi ichuma ezweni lethu eligxile ekubukweni. Khumbula: Amehlo anempilo namuhla avumela imibono ecacile yamaphupho akusasa.
Isikhathi sokuthunyelwe: Mashi-19-2025