Amanyathelo oNcedo lweKhompyuter ye-Eyestrain yaBantu abaNamehlo aNgapheliyo

Umxholo

• 1. Lungisa iiglasi zakho
• 2. Amehlo wamehlo
• 3. Uhlengahlengiso lokongamela iikhompyutha
• 4. Useto lwekhompyuter
• 5. Ukulayita
• 6. Ukuzilolonga kwamehlo
• 7. Lungisa umgangatho womoya
• 8. Izixhobo zokuncedisa
• 9. Thatha ikhefu
• Sebenzisa iapp
• 11. Hlala unkcenkceshelwe
• 12. Yiya kugqirha wamehlo
• Yise kude

Ushwankathelo

Ixesha olichithayo ukhangela kwiscreen sekhompyuter linokuchaphazela amehlo akho kunye neempawu zamehlo ezomileyo. Kodwa izibophelelo zomsebenzi zihlala zikuthintela ekunciphiseni ixesha ekufuneka ulichithe phambi kwekhompyuter.

Imisebenzi efuna uxinzelelo olunzulu inokubangela isoestrain kunye nokoma. NgokweYunivesithi yaseIowa Izibhedlele kunye neeklinikhi, umntu uqhwanyaza ukuya kuthi ga kwiipesenti ezingama-66 rhoqo xa esebenzisa ikhompyuter.

Ukucwayiza kubalulekile kuba kunceda ukusasaza izinto ezinjengezinyembezi kunye ne-mucus ngamehlo akho. Ukuba uqhwanyaza kancinci, iinyembezi emehlweni akho zinexesha elininzi lokwenza umphunga, nto leyo ikhokelela kwamehlo abomvu nawomileyo.

Ukuqaqamba kweliso elibonakalisa emehlweni akho kunokuba negalelo kwamehlo owomileyo nadiniweyo. Ekupheleni kosuku lwakho lomsebenzi, usenokufumanisa ukuba uyatswina ukubona into onokuyibona ngaphambili ngokulula ngakumbi.

Iimpawu ezinokuthi ube ne-syndrome yombono wekhompyuter, ekwabizwa ngokuba yi-eyestrain yedijithali, ibandakanya:

• ukungaboni kakuhle
• amehlo owomileyo
• amehlo
• intloko ebuhlungu
• Intamo kunye nentlungu

Nanga amanyathelo ali-12 onokuwathatha ukunciphisa ukoma kwamehlo kunye noxinzelelo.

1. Lungisa iiglasi zakho

Ukuba unxiba iiglasi, thetha nogqirha wakho wamehlo malunga nezinto ezinokuthambisa okanye iilensi ezikhethekileyo. Oku kunokunceda ukunciphisa ukuqaqamba kwikhompyuter yakho kwaye ugcine amehlo akho eziva ekhululekile. Qiniseka ukuba uneiglasi ezichanekileyo zokumiselwa. Ngaphandle koko, amehlo akho aya kuzama ukubona isikrini.

2. Amehlo wamehlo

Amaconsi wamehlo anokuqinisekisa ukuba amehlo akho ahlala ethanjisiwe ngelixa usebenzisa ikhompyuter. Ungathenga i-counter-the-counter (OTC) iinyembezi ezingezizo ongazisebenzisa xa amehlo akho esomile.

Ukuba wamehlo e-OTC kunye nohlengahlengiso kwimeko-bume yakho kubonakala ngathi alunakunceda, thetha nogqirha wakho wamehlo. Banokucebisa ukuba amayeza wamehlo amiselweyo kwiliso elomileyo.

3. Uhlengahlengiso lokongamela iikhompyutha

Ukubekwa ngokufanelekileyo kweliso kwidesika yakho kunokunceda ukunciphisa ukukhanya kunye nokukhuthaza amava e-ergonomic kunye nokukhululeka.

Ukuba kunokwenzeka, tshintshela kwisibek'esweni esikhulu. Oku kuhlala kwenza amagama kunye nemifanekiso kube lula ukuyibona. Yandisa ifonti xa kunokwenzeka ukwenza ukufunda kube lula.

Beka ikhompyutheni yakho malunga ne-intshi ezingama-20 ukuya kuma-26 kude nentloko yakho. Isuphavayiza kufuneka ibekwe kubude obuphakame kangangokuba ujonge embindini wesikrini. Akunyanzelekanga ukuba uzingele ngaphezulu okanye uhlale ngokugqithileyo ngqo ukuze ubone kakuhle isikrini sekhompyuter.

Kwakhona kunokuba luncedo ukusetha iliso lakho ngaphantsi kwezinga lemehlo ukunciphisa indawo engaphezulu kwamehlo akho evezwe emoyeni. Oku kunokunceda ukunciphisa umphunga weenyembezi onokukhokelela kwamehlo owomileyo.

4. Useto lwekhompyuter

Sebenzisa icebo lokucoca ilitha kwikhompyuter yakho ukunciphisa nakuphi na ukukhanya okungafunekiyo okunokwenza ukuba kube nzima ukubona. Qaphela ukuba izikrini ezibabazekayo zihlala zinombala omncinci.

Lungisa iqondo lekhompyuter yakho lokuhlaziya libe phakathi kwama-70 nama-85 Hz. Uninzi lwezikrini zekhompyuter ziya kuhlaziya kwinqanaba lama-60 Hz. Nangona kunjalo, esi santya sinokubangela ukudanyaza okanye ukuqengqeleka kwesikrini.

Lungisa ukuqaqamba kokubeka esweni ikhompyuter yakho ngokunjalo. Ukuba iwebhusayithi enemvelaphi emhlophe iqaqambile kangangokuba ijongeka njengomthombo wokukhanya, ikhanya kakhulu. Kodwa ukuba ukubeka esweni kubonakala kungwevu okanye buthuntu, lo luphawu lokuba ukubek'esweni kweliso lakho kufuneka kukhanye ngakumbi.

5. Ukulayita

Ubeko lwendawo osebenzisa kuyo ikhompyuter lunokuba negalelo kwamehlo. Kungcono ukuba umvavanyi wekhompyuter yakho ukude ngefestile (intsingiselo, hayi phambi kwefestile okanye ngasemva kwayo).

Oku kunciphisa ukuqaqamba okuvela kwimithombo yokukhanya engaphandle enokuthi iphinde icaphukise kwaye yomise amehlo akho. Ukuba idesika yakho kufuneka iphakame ngokuchasene nefestile, yenza iimfama okanye amakhethini ukunceda ukunciphisa ukuqaqamba.

Ukutshintsha ukukhanya kwezibane ze-fluorescent endaweni yezibane kunokunceda ukunciphisa ukukhanya okungaphezulu kunokwenza ukuba kube nzima emehlweni akho ukuba ujolise. Ukulungisa ukukhanya kumanzi asezantsi okanye nakwisihluzi esithambileyo kunokunceda ukukhulula amehlo.

Ukuba usebenzisa isibane kwidesika yakho, qiniseka ukuba asikhonjwa ngqo ebusweni bakho. Endaweni yoko, ukukhanya kufuneka kubhekiswe ezantsi, ukuya emaphepheni edesikeni yakho.

6. Ukuzilolonga kwamehlo

Ngelixa unokwenza utshintsho kwikhompyuter yakho kwindawo yokusebenzela kunye nokujonga, kukho ezinye izinto onokuzenza ukuqinisekisa ukuba ukhusela amehlo akho ngokusemandleni akho ngelixa usebenza.

Jonga kude kwiscompyuter sakho ubuncinci yonke imizuzu engama-20 kwimizuzwana engama-20. Ukugxila kwinto emalunga neenyawo ezingama-20 kude nawe kunokunceda ukunciphisa uxinzelelo kunye nokudinwa kwiimisipha zamehlo. Lo mkhuba waziwa ngokuba ngumthetho wama-20-20-20.

Unokuhlengahlengisa amehlo akho 'ukujonga amandla kunye "nokukhulula" amehlo akho ngokujonga kwinto ekude kwimizuzwana eli-10 ukuya kweli-15. Emva koko jonga into ekufutshane nawe.

7. Lungisa umgangatho womoya

Umgangatho womoya okusingqongileyo osebenzisa ikhompyuter kuwo ungadlala indima kwi-eyestrain nasekomeni. Sebenzisa i-humidifier ukwandisa ubungakanani bokufuma emoyeni. Ukuba kukho imfuneko, suka kude kubalandeli kunye neefestile ezivuthela umoya emehlweni akho nasebusweni.

Kwakhona, kuphephe ukutshaya okanye ukubhencwa kukutshaya okunokucaphukisa amehlo akho.

8. Izixhobo zokuncedisa

Ezinye izongezo zinokunceda ukuphucula iso lakho elomileyo kunye neempawu zamehlo. Umzekelo, i-omega-3 fatty acids kunye ne-bilberry extract inokunceda ngamehlo owomileyo, kodwa uphando lilinganiselwe.

Soloko uthetha nogqirha wakho okanye ugqirha wamehlo ngaphambi kokuba uthathe naziphi na izongezo.

9. Thatha ikhefu

Ukuba usebenza kwikhompyuter imini yonke, kubalulekile ukuthatha ikhefu rhoqo.

Ezi zikhefu akufuneki zibekho ixesha elide. Rhoqo ngeyure okanye ezimbini, thatha imizuzu embalwa ukuvuka, uhambe uhambo olufutshane, wolule iingalo nemilenze. Ayisiyiyo kuphela ukuba ubaleke kwikhompyuter yakho ukunciphisa i-eyestrain kunye nokoma, kodwa inokunceda ukunciphisa nayiphi na intamo okanye iintlungu zangasemva onokuzifumana ngokuhlala kwikhompyuter.

Sebenzisa iapp

Kukho ii -apps ezininzi onokuzikhuphela kwikhompyuter yakho ezikukhumbuza ukuba uthathe ikhefu okanye uhlengahlengise ngokuzenzekelayo useto lwakho lwesikrini ukukhusela amehlo akho.

Omnye umzekelo yi-f.lux, etshintsha umbala kunye nokuqaqamba kwescreen sekhompyuter yakho ngokusekwe kwixesha losuku ukuze ungawaxinanisi amehlo akho. Omnye umzekelo liXesha lokuphuma, apho ungasetwa khona izilumkiso ezikukhumbuza ukuba uthathe ikhefu elifutshane.

11. Hlala unkcenkceshelwe

Ukuphelelwa ngamanzi emzimbeni kunokwenza iimpawu zamehlo ezomileyo ezingapheliyo. Kwaye ukuba ujonge kwiscreen sekhompyuter ixesha elide ngaphezulu koko, ukungaseli manzi ngokwaneleyo kunokwenza amehlo akho azive embi kakhulu.

Hlala hydrated ngokusela ubuncinci iiglasi zamanzi ezisibhozo yonke imihla.

12. Yiya kugqirha wamehlo

Ukuba ukhe wazama konke oku kungentla kwaye okwangoku awunakubonakala ngathi ufumana isiqabu, isenokuba lixesha lokuba kuvavanywe amehlo akho. Yenza idinga nodokotela wamehlo okanye ugqirha wamehlo ukuze ubone ukuba uyawadinga na amayeza amatsha eiglasi okanye abafowunelwa. Ugqirha wakho unokucebisa i-OTC okanye unyango lonyango, njengamaconsi wamehlo okanye amafutha, ukukunceda ukukhulula iimpawu zakho.

Yise kude

Amanyathelo amaninzi achazwe apha ngasentla awathathi ixesha elininzi okanye imali ukuze isebenze. Ngokwandisa iinzame zakho zokukhusela amehlo akho, uya kuba namava okuqaqamba kwamehlo.