Ezweni ledijithali lanamuhla, izikrini ziyingxenye ebalulekile yokuphila kwansuku zonke, kungaba okwesikole, ezokuzijabulisa, noma ukuxhumana. Kodwa-ke, njengoba izingane zichitha isikhathi esiningi phambi kwezikrini, ukukhathazeka ngemiphumela yokuchayeka ekukhanyeni okuluhlaza okwesibhakabhaka emehlweni amancane kuye kwanda. Ukukhanya okuluhlaza okwesibhakabhaka kukhishwa amadivayisi afana nama-smartphone, amathebulethi, amakhompyutha aphathwayo, namathelevishini, kanye nokukhanya kwe-LED okonga amandla. Nakuba ukukhanya okuluhlaza okwesibhakabhaka kungabubi ngokwemvelo, ukuchayeka ngokweqile—ikakhulukazi usemncane—kungabeka engcupheni ehlukahlukene empilweni yamehlo. Lo mhlahlandlela uhlola izingozi ezingaba khona zokuchayeka ngokweqile ekukhanyeni okuluhlaza okwesibhakabhaka emehlweni amancane futhi unikeza amathiphu okunciphisa umthelela wakho.
1. Kuyini Ukukhanya Okuluhlaza Okwesibhakabhaka?
Ukuqonda Ukukhanya Okuluhlaza Okwesibhakabhaka
Ukukhanya okuluhlaza okwesibhakabhaka kuyingxenye yengqamuzana yokukhanya okubonakalayo, okukhishwa imithombo yemvelo neyokufakelwa. Ukukhanya kwelanga kuqukethe ukukhanya okuluhlaza okwesibhakabhaka, kodwa izikrini zedijithali, izibani ze-LED, nezibani ze-fluorescent ziyimithombo ebalulekile yokwenziwa. Ukukhanya okuluhlaza okwesibhakabhaka kunobude obufushane, okusho ukuthi kuphatha amandla aphezulu uma kuqhathaniswa neminye imibala engaphakathi kohlaka lokukhanya okubonakalayo.
Kungani Kuyinkinga?
Nakuba ukukhanya okuluhlaza okwesibhakabhaka kusiza ukulawula izinkathi zokulala futhi kukhulise ukuqapha emini, ukuchayeka isikhathi eside—ikakhulukazi ekukhanyeni okuluhlaza okwesibhakabhaka okwenziwa—kungaba nemiphumela emibi empilweni yamehlo namaphethini okulala, ikakhulukazi ezinganeni ezincane.
2. Umthelela Ongaba Khona Emehlweni Asakhulayo
Ubungozi Obandayo Bokuxineka Kwamehlo
Amehlo amancane asengozini kakhulu yokuchayeka ekukhanyeni okuluhlaza okwesibhakabhaka kunamehlo abantu abadala. Njengoba amehlo abo esakhula, angamunca ukukhanya okuluhlaza okwesibhakabhaka okwengeziwe, okungase kuholele ekuxinekeni kwedijithali kwamehlo. Ukuxineka kwedijithali kwamehlo, noma isifo se-computer vision, sibonakala ngokungakhululeki okudalwa ukugqolozela izikrini isikhathi eside. Izimpawu zingahlanganisa ukubona okufiphele, ikhanda elibuhlungu, namehlo omile.
Okufanele Ukwenze
- Khuthaza amakhefu avamile esikhathi sesikrini ukuze unciphise ukuxineka emehlweni engane yakho.
- Landela "umthetho we-20-20-20": njalo ngemizuzu engu-20 yesikhathi sesikrini, ingane yakho kufanele ibheke okuthile okungamamitha angu-20 kude imizuzwana engu-20 ukuze iphumuze amehlo ayo.
3. Ukuphazamiseka Kokulala kanye Nokukhiqizwa Kwe-Melatonin
Ukukhanya Okuluhlaza Okwesibhakabhaka Namaphethini Okulala
Okunye okukhathazayo okubaluleke kakhulu ngokuchayeka ekukhanyeni okuluhlaza okwesibhakabhaka umthelela wako ekukhiqizweni kwe-melatonin. I-Melatonin iyi-hormone elawula izinkathi zokulala-ukuphaphama. Ukuchayeka ngokweqile ekukhanyeni okuluhlaza okwesibhakabhaka, ikakhulukazi kusihlwa, kungacindezela ukukhiqizwa kwe-melatonin, kwenze kube nzima ukuthi izingane zilale futhi kuphazamise amaphethini azo okulala.
Okufanele Ukwenze
- Nciphisa isikhathi sesikrini okungenani ihora ngaphambi kokulala ukuze usize ukugcina izinkathi zokulala ezinempilo.
- Cabangela ukusebenzisa izihlungi ezivimba ukukhanya okuluhlaza okwesibhakabhaka kumadivayisi noma ukunika amandla isilungiselelo "semodi yasebusuku" ezikrinini, okunciphisa ukukhishwa kokukhanya okuluhlaza okwesibhakabhaka kusihlwa.
4. Imiphumela Yesikhathi Eside Empilweni Yamehlo
Ubungozi Bokulimala Kwe-Retina
Nakuba ucwaningo lusaqhubeka, ezinye izifundo zibonisa ukuthi ukuchayeka isikhathi eside ekukhanyeni okuluhlaza okwesibhakabhaka ngokuhamba kwesikhathi kungaba nomthelela ekulimaleni kwe-retina futhi kwandise ingozi yesifo se-macular degeneration (AMD) esihlobene nobudala kamuva empilweni. Nakuba kungekho ubufakazi obuqandekayo obuxhumanisa ukukhanya okuluhlaza okwesibhakabhaka ne-AMD usemncane, kubalulekile ukuqapha, njengoba amehlo ezingane azwela kakhulu ekuchayekeni ekukhanyeni kunabantu abadala.
Okufanele Ukwenze
- Nciphisa ukuchayeka isikhathi eside ezikrinini, ikakhulukazi ezinganeni ezincane ezingase zichithe isikhathi esiningi kumadivayisi.
- Qinisekisa ukuthi isikhathi sesikrini sengane yakho silinganisela nemisebenzi yangaphandle, njengoba ukukhanya kwemvelo kunenzuzo empilweni yamehlo futhi kunciphisa isidingo sesikhathi esiningi sesikrini.
5. Ukukhathala Kwamehlo Kwedijithali Nokungakhululeki
Izimpawu Zokuchayeka Ngokweqile
Ukuchayeka ngokweqile ekukhanyeni okuluhlaza okwesibhakabhaka kungaba nomthelela ekukhathaleni kwedijithali kwamehlo. Lesi simo senzeka lapho amehlo ekhathala futhi exineka ngenxa yokusetshenziswa kwesikrini isikhathi eside. Izingane zingabonisa izimpawu ezifana nokubomvu kwamehlo, ukulunywa, ubunzima bokugxilisa amehlo, noma ikhanda elibuhlungu. Lezi zimpawu zivamise ukuba zimbi nakakhulu ngenxa yokuthi izingane zivame ukuqwayiza kancane lapho zisebenzisa izikrini, okunye okuba nomthelela ekomeni nasekungakhululeki.
Okufanele Ukwenze
- Khumbuza ingane yakho ukuba iqwayize njalo lapho isebenzisa izikrini ukuze igcine umswakama emehlweni.
- Qinisekisa ukuthi inokukhanya okufanele lapho isebenzisa izikrini, njengoba ukukhanya okunamandla kungakwenza kubi ukuxineka kwamehlo.
6. Indima Yamalensi Okuzivikela
Izibuko Ezivimba Ukukhanya Okuluhlaza Okwesibhakabhaka
Isixazululo esisodwa sokunciphisa umthelela wokukhanya okuluhlaza okwesibhakabhaka ngokusetshenziswa kwezibuko ezivimba ukukhanya okuluhlaza okwesibhakabhaka. Lezi zibuko zenzelwe ukuhlunga ingxenye yokukhanya okuluhlaza okwesibhakabhaka okukhishwa izikrini zedijithali. Nakuba ucwaningo ngokuphumelela kwazo lusaqhubeka, abazali abaningi babike imiphumela emihle ekunciphiseni ukuxineka kwamehlo edijithali nasekuthuthukiseni ikhwalithi yokulala ezinganeni zabo.
Okufanele Ukwenze
- Cabangela ukuthenga izibuko ezivimba ukukhanya okuluhlaza okwesibhakabhaka engane yakho, ikakhulukazi uma ichitha isikhathi eside phambi kwezikrini.
- Qiniseka ukuthi ukhetha izibuko ezenzelwe ngqo ukuhlunga ukukhanya okuluhlaza okwesibhakabhaka, njengoba kufanele zivimbe amaza akhishwayo anegciwane ngaphandle kokuphazamisa imibala noma ukubona.
7. Ukubaluleka Kwesikhathi Sangaphandle
Izinzuzo Zokukhanya Kwemvelo
Nakuba ukunciphisa isikhathi sesikrini kubalulekile, ukuchitha isikhathi ngaphandle kungasiza ekulinganiseni inani lokuchayeka ekukhanyeni okuluhlaza okwesibhakabhaka izingane ezikutholayo. Ukukhanya kwemvelo kubalulekile empilweni yonke yamehlo, futhi izifundo zibonisa ukuthi imisebenzi yangaphandle inganciphisa ingozi yokuba khona kwe-myopia (nearsightedness) ezinganeni.
Okufanele Ukwenze
- Khuthaza ingane yakho ukuba ichithe isikhathi esiningi ngaphandle ekukhanyeni kwemvelo.
- Hlela okungenani amahora angu-1-2 okudlala ngaphandle nsuku zonke ukuze usekele impilo yamehlo kanye nenhlalakahle yonke.
8. Ukubeka Imikhawulo Yesikhathi Sesikrini
Ukunciphisa Isikhathi Sesikrini Sokuthuthuka Okunempilo
Enye yezindlela eziphumelela kakhulu zokuvikela ingane yakho emiphumeleni eyingozi yokuchayeka ngokweqile ekukhanyeni okuluhlaza okwesibhakabhaka ngokusetha imikhawulo efanele yesikhathi sesikrini. I-American Academy of Pediatrics incoma ukungadluli ihora elilodwa lesikhathi sesikrini ngosuku ezinganeni ezineminyaka engu-2 kuya ku-5 ubudala, kanye namahora amabili aphezulu ezinganeni ezineminyaka engu-6 nangaphezulu.
Okufanele Ukwenze
- Dala ishejuli yesikhathi sesikrini ehambisana nobudala nazo zonke izidingo zentuthuko yengane yakho.
- Khuthaza imisebenzi engabandakanyi izikrini, njengokufunda, ukudlala ngaphandle, noma ukwenza ubuciko nobuciko, ukuze kukhuthaze ibhalansi enempilo.
9. Fundisa Imikhuba Emihle Kusenesikhathi
Ukufaka Imikhuba Yedijithali Enempilo
Kusukela usemncane, kubalulekile ukufundisa ingane yakho ukubaluleka kokunakekela amehlo ayo ngenkathi isebenzisa izikrini. Ukwakha imikhuba emihle yedijithali manje kungasiza ekuqinisekiseni impilo yamehlo yesikhathi eside.
Okufanele Ukwenze
- Bonisa imikhuba enempilo yesikrini ngokunciphisa isikhathi sakho sesikrini nokuthatha amakhefu lapho kudingeka.
- Fundisa ingane yakho ukubaluleka kokubheka kude nezikrini njalo, ukuhlala ibanga elifanele ukusuka esikrinini, nokulungisa ukukhanya kwamadivayisi ayo ukuze kugwenywe ukuxineka kwamehlo.
10. Qaphela Izimpawu Zamehlo
Qaphela Izimpawu Eziyisixwayiso
Uma ingane yakho isebenzisa izikrini njalo, kubalulekile ukubheka impilo yamehlo ayo. Uma ibhekana nezimpawu ezifana nokungakhululeki kwamehlo okuqhubekayo, ukubona okufiphele, noma ubunzima bokugxilisa amehlo, kungase kubonise ukuchayeka ngokweqile ekukhanyeni okuluhlaza okwesibhakabhaka noma ezinye izinkinga zokubona.
Okufanele Ukwenze
- Uma ingane yakho ikhala njalo ngokuxineka kwamehlo noma inobunzima bokugxilisa amehlo emisebenzini, thintana nodokotela wamehlo ukuze ahlole ngokucophelela.
- Ukuhlolwa kwamehlo njalo kubalulekile ekutholeni izinkinga ezingaba khona kusenesikhathi nasekuqinisekiseni ukuthi amehlo engane yakho anempilo.
Isiphetho
Nakuba ukukhanya okuluhlaza okwesibhakabhaka kuyingxenye engenakugwenywa yokuphila kwesimanje, ikakhulukazi njengoba izingane ziqhubeka zicwila kubuchwepheshe bedijithali, kubalulekile ukuqaphela izingozi ezihlobene nokuchayeka ngokweqile. Ngokunciphisa isikhathi sesikrini, ukukhuthaza imisebenzi yangaphandle, ukusebenzisa izixazululo ezivimba ukukhanya okuluhlaza okwesibhakabhaka, nokufundisa imikhuba enempilo, ungasivikela amehlo engane yakho emiphumeleni eyingozi yokukhanya okuluhlaza okwesibhakabhaka. Imfundo kusenesikhathi nezinyathelo zokuqapha kubalulekile ekuqinisekiseni ukuthi amehlo engane yakho ahlala enempilo nokuthi ingaqhubeka ijabulela izinzuzo zobuchwepheshe bedijithali ngaphandle kokuyeka inhlalakahle yayo.
Imibuzo Ebuzwa Njalo
1. Ingabe ngingaqala nini ukunciphisa isikhathi sesikrini sengane yami?
Kubalulekile ukuqala ukunciphisa isikhathi sesikrini kusenesikhathi. Ezinganeni ezingaphansi kweminyaka engu-2 ubudala, i-American Academy of Pediatrics incoma ukugwema isikhathi sesikrini ngaphandle kwezingxoxo zevidiyo. Ezinganeni ezineminyaka engu-2-5 ubudala, nciphisa isikhathi sesikrini sibe ihora elilodwa ngosuku.
2. Ngazi kanjani ukuthi ingane yami ichitha isikhathi esiningi kakhulu ezikrinini?
Qaphela izimpawu ezifana nokubomvu kwamehlo, ikhanda elibuhlungu, noma izikhalazo zokubona okufiphele. Uma ingane yakho ihlangabezana nanoma yiziphi lezi zimpawu, kungase kube isikhathi sokubuyekeza imikhuba yayo yesikrini futhi yenze izinguquko.
3. Ingabe izibuko ezivimba ukukhanya okuluhlaza okwesibhakabhaka zisebenza kahle ezinganeni?
Nakuba ucwaningo lusaqhubeka, abazali abaningi babika izinzuzo ekunciphiseni ukuxineka kwamehlo nasekuthuthukiseni ukulala. Lezi zibuko zingaba ithuluzi eliwusizo ekuphatheni imiphumela yesikhathi eside sesikrini.
4. Ingabe ukuchayeka ekukhanyeni okuluhlaza okwesibhakabhaka kuba nomthelela ezinkingeni zokubona zesikhathi eside?
Nakuba kudingeka ucwaningo olwengeziwe, ukuchayeka isikhathi eside ekukhanyeni okuluhlaza okwesibhakabhaka kuye kwaxhunyaniswa nezingozi ezingaba khona empilweni yamehlo, kuhlanganise nokuxineka kwedijithali kwamehlo nokuphazamiseka kwamaphethini okulala. Kubalulekile ukubheka nokunciphisa ukuchayeka lapho kungenzeka.
5. Ngingayivikela kanjani ingane yami ukuba ingabi ne-nearsightedness?
Ukukhuthaza imisebenzi yangaphandle kubalulekile ekunciphiseni ingozi ye-nearsightedness. Izifundo zibonisa ukuthi ukuchitha isikhathi ngaphandle ekukhanyeni kwemvelo kungasiza ekugcineni ukubona okunempilo nokunciphisa amathuba okuba khona kwe-myopia.
