Imithambo emi-3 yamehlo oMawuyenze ukuze uphucule iMpilo yamehlo akho

Umxholo

• Iinzuzo Zokwenza Imithambo yamehlo
• Uyenza Njani Imithambo Yamehlo
• Uphengululo lwe

Cinga ngeshedyuli yakho yokuzivocavoca ngeveki: Ngaba uyayenza i-abs yakho? Khangela. Izixhobo? Khangela. Imilenze? Khangela. Buyela? Khangela. Amehlo? ... ??

Ewe, ngokwenene-amehlo akho kufuneka asetyenziswe ngokufanayo nawo wonke umzimba wakho.

"Njengokuba uvavanyo lwamehlo lomntu kufuneka lube yinxalenye yenkqubo yempilo yomntu wonke ngonyaka, ucoceko olubonakalayo kufuneka lube yinxalenye yosuku lomntu wonke ukuze kuphuculwe ukubonwa kunye nokusebenza kokubonakalayo," utshilo uLindsay Berry, OD, ugqirha wezonyango Dallas.

Kulungile: Kukho lonke icandelo le-optometry elizinikele kwindlela ingqondo yakho esebenzisa ngayo amehlo akho, kwaye yiyo apho kungena khona imithambo yamehlo. Zilolwelo olulula oluphucula ubuchule beliso lakho lokuhamba kwaye ujolise ekujoliseni, ngokufanayo nendlela onokwenza ngayo ubuchule okanye ukuqhelana nokulolonga ukuhamba kude kwaye ngokukhawuleza kwiinyawo zakho. Apha, umthambo wamehlo amathathu oza kuzama kuGqr. Berry-kwaye kutheni kufuneka wenze ixesha labo kwinkqubo yakho yempilo.

(Uzibandezi: Njengokubonisana nogqirha phambi kokujongana nenkqubo entsha yokuphambana, kufuneka udibane nogqirha wamehlo phambi kokuba uphambane ngokuzilolonga kwamehlo. Zama isixhobo sokufumana ugqirha kuThinkAboutYourEyes.com.)

Iinzuzo Zokwenza Imithambo yamehlo

Olu qheliselo lwamehlo aluzukukwakha izihlunu njengoko kusenziwa yidumbbell yakho. Endaweni yoko, bafana nokuhamba ngokuzilolonga kwamehlo akho: Baphucula unxibelelwano lwengqondo kunye neliso kwaye bakuvumela ukuba uhambise amehlo akho ngokulula nangokufanelekileyo. (FYI nantsi into yokuhamba kunye nezinye iintsomi eziqhelekileyo kufuneka uyeke ukukholelwa.)

"Ukuba kukho iintsilelo kwinkqubo yakho yokubona (enokuthi ichongwe ngexesha lokuhlolwa kwamehlo ngonyaka), ngoko ukuzivocavoca kwamehlo kunokumiselwa njengenxalenye yonyango lombono ukuze kuphuculwe uxhulumaniso lwengqondo kunye nenkqubo ebonakalayo ngokubanzi," Utshilo uGqirha Berry. "Nangona kunjalo, nangona ungaboni ukusilela okubonakalayo, ukuzivocavoca kwamehlo kunokuba luncedo ekunciphiseni uxinzelelo olubonakalayo kunye nokukhathala okubonakalayo."

Usenokucinga ukuba, "Amehlo am alungile, akukho mfuneko yokuba ndiwasebenzise!" Kodwa ukuba usebenza phambi kwekhompyuter okanye uskrola i-Instagram kwirej, mhlawumbi yenza kufuneke ndi. (Jonga: Ngaba unayo iDigital Eye Strain okanye iComputer Vision Syndrome?)

"Abantu abaninzi bachitha ixesha labo elininzi kwikhompyuter, kwithebhulethi, okanye kwi-smartphone, kwaye ukujonga ekujolise kuko kufutshane (malunga nee-intshi ezili-16) ixesha elide kunokubeka uxinzelelo olukhulu emehlweni akho, utshilo uGqr. Berry. "Kanye njengokuba ubunokuzolula ngaphambi nasemva kokwenza umthambo, kuyanceda ukolula amehlo ngaphambi nasemva kosuku olude emsebenzini."

Kwaye, hayi, imithambo yamehlo ayizukuphucula umbono wakho. (Awungekhe uyilungelelanise indlela yakho yokuphuma kwiidrafti ezifunekayo ngokuziqhelanisa nenkolo yakho yonke imihla.) Olunye uphononongo lupapashwe kwi Ibhayoloji yangoku ifumanise ukuba banokukunceda ukunciphisa indawo yakho engaboniyo (apho wonke umntu anayo), kwaye olunye uphononongo lufumanise ukuba ukuba nabantwana ukwenza umthambo wamehlo kunokunceda ukulibaziseka iingxaki zombono. Nangona kunjalo, okwangoku akukho phando lubonisa ukuba imithambo inokuphucula ukubona kufutshane, ukubona kude, okanye i-astigmatism, ngokutsho kweAmerican Academy of Ophthalmology.

Uyenza Njani Imithambo Yamehlo

Kwelinye, kuya kufuneka uzame ukulandela umthetho we-20-20-20 ukuba ukwikhompyuter imini yonke. Yongeza ngale mithambo ilula yonke imihla okanye amaxesha ambalwa ngeveki ukuphucula ukuguquguquka kunye nokusebenza kakuhle kwenkqubo yakho yokubona, utshilo uGqr Berry.

1. Ukolulwa kwamehlo

Cinga oku njengokuguquguquka kunye nomsebenzi wokuhamba kwimisipha yamehlo akho. Iya kukunika amandla okuhambisa amehlo akho ngokukhululekileyo kuluhlu olupheleleyo lokuhamba.

A. Beka iminwe yakho "kwindawo enqabileyo" kwaye uyibambe malunga nonyawo ukusuka ebusweni bakho.

B. Ukugcina intloko yakho ihleli, hambisa iminwe kude kube ngasekhohlo kweliso lakho kwaye ubambe imizuzwana emi-5.

C. Phinda, uhambisa iminwe ngasekunene, emva koko phezulu, emva koko wehle.

Phinda kathathu ngemini.

2. Gxininisa Ukuba bhetyebhetye

Le drill iya kukunceda ugqibelele ukubanakho ukukhawulezisa ngokuchanekileyo nangokuchanekileyo into ethile (kufutshane okanye kude) ngaphandle kokucinezela amehlo akho.

A. Hlala kamnandi ngento oza kuyifunda malunga nee-intshi ezi-6 ukusuka empumlweni yakho kunye nento oza kuyifunda malunga neenyawo ezili-10.

B. Gxila ekujolise kuko kude kwaye ubambe imizuzwana emi-5. Emva koko tshintsha ukujonga kwakho ujonge kwinto ekufutshane kwaye ubambe imizuzwana emi-5.

C. Qaphela ukuba ungazikhawulezisa njani na izinto kunye nokuthuthuzela kwamehlo akho kumgama ngamnye.

Phinda amaxesha ama-10 ngosuku.

3. Ukutyhala kwamehlo

Ukutyhala akukwenzeli iingalo zakho kuphela! Ukutyhalwa kwamehlo kunceda ukufundisa amehlo akho ukuba asebenze njengeqela ukuskena izinto ezikufutshane (njenge-smartphone okanye ikhompyuter yakho) ngaphandle kokudinwa.

A. Bamba ipensile ngobude bengalo. Ukujonga ipensile, kancinci uyishenxisele ngaphakathi empumlweni yakho, uyigcine ingatshatanga kangangoko kunokwenzeka.

B. Ukuba ipensile "yahlula kubini" phambi kokufikelela empumlweni, yeka ukuhambisa ipensile kwaye ubone ukuba ungaphinda uyenze ibe sisinye kwakhona. Ukuba ipensile iphinda ibe sisinye kwakhona, qhubeka ushukumisa ipensile yakho empumlweni yakho. Ukuba akunjalo, cima ipensile kude ube ubona ipensile enye. Emva koko cofa ipensile uye empumlweni kwakhona.

Phinda imizuzu emi-3 ngosuku.

Uphengululo lwe