Munguva yanhasi yedhijitari, vechidiki vanosangana nematambudziko asati amboonekwa mukuchengetedza hutano hwemaziso. Nemasikirini anotonga dzidzo, varaidzo, uye kudyidzana munharaunda, kunzwisisa nzira yekuchengeta maziso madiki kwave kwakakosha. Ichi chinyorwa chinoongorora nzira dzinoshanda dzekubatsira vechidiki kuchengetedza chiono chavo uye kudzivirira kukuvadzwa kwenguva refu.
1. Screen Time Management
Wepakati wepwere anopedza maawa manomwe+ zuva rega rega pamidziyo yedhijitari, achiisa maziso avo kuchiedza chebhuruu chakareba uye kushushikana kwemaziso. Ita iyo ** 20-20-20 mutemo **: Maminetsi makumi maviri ega ega, tarisa pane chimwe chinhu chemamita makumi maviri kwemasekonzi makumi maviri. Seta miganho yekushandiswa kwemudziyo uchishandisa yakavakirwa-mukati skrini yenguva trackers, uye kurudzira zvekunakidzwa zvisingaite semitambo kana hunyanzvi kuti uderedze kutsamira pachiratidziri.
2. Maitiro Akanaka Ekuona
- Chengetedza ** kureba kweruoko ** kubva kumasikirini (24-30 inches)
-Kuisa zvidzitiro zvemudziyo ** pazasi pezinga reziso zvishoma ** (15-20 degree angle)
- Gadzirisa kupenya kuti ienderane nemwenje weambient; gonesa mafirita echiedza chebhuruu panguva yekushandiswa kwemanheru
3. Zvinhu Zvakatipoteredza
Ita shuwa kuti nzvimbo dzekufunda dzine ** mwenje wakadzikama ** - sanganisa ambient kamuri yekuvhenekesa nemwenje webasa wakatarisana. Dzivisa kuverenga mumotokari dzinofamba kana pasi pezuva rakananga. Kune vashandisi velens yekuonana, tevera hutsanana hutsika uye usamborara uine lens mukati.
4. Nutrition yeEye Health Health
Chikafu chekudya uye matsime avo:
- Vitamin A: Sweet mbatatisi, makarotsi, sipinachi
- Omega-3s: Salmon, walnuts, chia mbeu
- Lutein/Zeaxanthin: Kare, mazai, chibage
- Vitamin C: Citrus michero, bhero mhiripiri
- Zinc: bhinzi, nzungu, zviyo
Deredza zvinwiwa zvakawandisa zvine caffeine uye zvine shuga zvinogona kukonzera kupera mvura mumuviri zvichikanganisa kunyaradza kwemaziso.
5. Physical Eye Care
- Pfeka magirazi ekudzivirira eUV kunze
-Shandisa magirazi ekuchengetedza panguva yemitambo / kuyedza
- Tsiva makeup yeziso pamwedzi mitatu yega yega
- Usambofa wakagovana ma lens makesi kana madonhwe eziso
6. Kuziva Zviratidzo Zvokunyevera
Rongedza bvunzo dzemaziso nekukurumidza kana uine:
- Inoramba ichitemwa nemusoro mushure mekuona mabasa
- Kuomerwa kutarisa pakati pepedyo / kure zvinhu
- Kunzwa kusinganzwisisiki kwechiedza
-Kukwesha maziso episodhi anopfuura 5-6 nguva zuva nezuva
- Maziso anogara akatsvuka / ane mvura
7. Kurara & Kudzorerwa Kweziso
Chinangwa chemaawa 8-10 kurara kweusiku. Gadzira "digital sunset" 1 awa usati warara. Shandisa marambi ehusiku anodziya-toned panzvimbo yekuvheneka pamusoro pezviitwa zvemanheru.
Mhedziso: Kutarisira maziso kwakasimba panguva yekuyaruka kunogona kudzivirira 80% yematambudziko ekuona maererano nedata reWHO. Nekubatanidza tsika dzehunyanzvi tekinoroji, kudya kwakaringana, uye kugara uchiongorora, vechidiki vanogona kuchengetedza hutano hwavo hwekuona vachiri kubudirira munyika yedu yepakati-kati. Rangarira: Meso ane utano nhasi anogonesa zviono zvakajeka zvezviroto zvemangwana.
Nguva yekutumira: Mar-19-2025