Kungani Amehlo Akho Ebuhlungu Ngemva Kwezikhala — kanye NoMthetho We-20-20-20 Othile Osebenzayo

Ekupheleni kosuku olugcwele izikhala, amehlokhwe akhumbula: omoya, ahlanzekile, akhathele, mhlawumbe ubuhlungu obuncane emuva kwawo noma ukungaboni kahle. Kungenzeka ukuthi ubebhekisela ku-"ukukhanya okuphuzi" futhi wacabanga ukuthi udinga izing glasses ezikhethekile. Lesi simo siyiqiniso — ochwepheshe bokunakekela amehlokhwe bakubiza ngokuthi ukuqina kwamehlo kwedijithali noma isimo sokubona se-computer — kodwa isizathu sangempela sithokozisa kakhulu, futhi sitholakala kalula, kunezinkinga zokukhanya okuphuzi.

Nansi ingxenye ethokozisayo: ukucindezeleka kwamehlo okubangelwa yidijithali kuyaphazamiseka kodwa akwaziwa ukuthi kudala ukulimala okungapheli kwamehlo, futhi izixazululo zihlala zilula, zishibhile, futhi zixhaswe kahle. Ingxenye engathokozisi: umkhiqizo ophakanyiswa kakhulu njengesisombululo — izing glasses ezikhanyayo — uqondisa kumkhawulo okungenzeka ungabalulekile kakhulu. Ake sihlole ukuthi yini empeleni ebangela ukucindezeleka nokuthi yini empeleni ethokozisa.

Yini empeleni edala ukucindezeleka kwamehlo akho

Ukucindezeleka kwamehlo okubangelwa yidijithali kuvela ezizathwini ezimbalwa ezithile, futhi zixhumene kakhulu nokuthi usebenzisa kanjani amehlo akho kumaskrini, hhayi ukukhanya okuvela kuwo.

Uya stopha ukuhamba amehlo

Le yinto enkulu. Uma ugxila esikrinini, isivinini sokuhamba amehlo sakho sincipha kakhulu — ngokwesilinganiso sithola ukuthi sishoda ngaphezu kwesithathu noma ngaphansi kokujwayelekile. Ukuhamba amehlo kuyinto ehlanganyela izinyembezi ezizungeza amehlo akho ukuze agcinwe ehlanzekile; uma uhamba amehlo kancane kakhulu, amehlo akho ayoma, okwenza uzwe lokho okukhathazayo, okukhathazekile, okukhathazekile. Ingxenye enkulu ye-"ukucindezeleka kwamehlo" empeleni iwukoma kwamehlo ngenxa yokuhamba amehlo kancane esikrinini okukhuluma ngaso.

Imisipha yakho yokugxila iyakhathala

Ukugcina ukubheka kwamehlo akho endaweni eyodwa eduze isikhathi eside kugcina imisipha emincane yokugxila ibanjwe njalo. Njengomuscle noma iyiphi ebambelekile endaweni eyodwa isikhathi eside, iyakhathala futhi ibuhlungu. Lokhu kuyisixuku esithambile kanye nobunzima bokubuyisela emuva ekubhekeni izinto ezikude ngemuva kweseshini ende — imisipha ekhathele, hhayi umonakalo.

Ukumisa nokukhanya okukhanyayo

Ukukhanya okungafanele, ukukhanya kwesikrini, izikrini eziseduze kakhulu noma ezikwenkingeni, umbhalo omncane okwenza ukuthi uphakamise amehlo — konke lokhu kwengeza umthwalo. Lezi zimo zemvelo zivame ukuba yinto ehlukile phakathi kweseshini yesikrini ekhululekile kanye neseshini ethokozisayo.

Iningi "ukukhathala kwamehlo" kuyizinto ezimbili ezijabulisayo: uyeka ukuvuselela uma ugxile esikrinini (ngakho amehlo akho ayoma), futhi imisipha yakho yokugxila iyakhathala ngenxa yokubamba ibanga eliseduze amahora. Lokhu kukhathala nokoma — hhayi ukulimala kokukhanya okuphuzi.

Umbuzo wezibuko zokukhanya okuphuzi

Lapha lapho ukumaketha nezingxenye zeziqinisekiso zihlukaniswa. Izibuko zokukhanya okuphuzi zithengiswa kakhulu njengokulungisa ukukhathala kwamehlo okwenziwa yidijithali, kodwa ucwaningo lube lungathandeki: ukubuyekezwa okuhle kuholele ekutholeni kancane noma akukho ubufakazi obuqinile bokuthi izibuko ezihlungayo ukukhanya okuphuzi zinciphisa izimpawu zokukhathala kwamehlo. Lokhu kungenxa yokuthi ukukhathala kwamehlo kuhlobene kakhulu nokuvuselela, ukukhathala kokugxila, nokuhlelwa — okungakwenzi izihlungi zokukhanya okuphuzi.

Ukukhanya okuphuma kumascreen kungase kube kuhle ukuphatha kusihlwa ngenxa yesizathu esihlukile — umthelela wakhona ekuphumuleni nasebukhoneni bomzimba wakho — okukhuluma ngakho ku-kungani amascreen ehlisa ukulala kwakho. Kodwa, uma kukhulunywa ngamehlo owomile, okhathele, futhi abuhlungu ngenxa yokucindezeleka kwamehlo, izing glasses zokukhanya okuphuma kumascreen zixazulula inkinga engalungile. Gcina imali yakho ukuze uthole izixazululo ezibhekene nezimbangela zangempela.

Izixazululo ezisebenzayo

Ngoba izimbangela zangempela ziwukukhukhuleka, ukuguga kwemisipha, nokulungiselela, izixazululo ezisebenzayo zihlala zilula futhi zikhululekile:

• Umthetho we-20-20-20. Isixazululo esaziwa kakhulu futhi esinconywayo: njalo emaminithini angama-20, bheka okuthile okungama-20 amanyathelo (ama-6 metres) kude okungenani imizuzwana engama-20. Lokhu kuzosiza ukujabulisa imisipha yokugxila futhi kuphule ukugxila okuqhubekayo okukhathazayo. Le yindlela ewusizo kakhulu yokunciphisa ukukhathala kwamehlo ngenxa yesikrini.
• Phendula ngenhloso. Phendula ngokucophelela futhi kaningi ngesikhathi sokubuka isikrini ukuze uphinde ube namanzi emehlweni akho. Uma umswakama ungcono, ama-droplets okuthambisa (izinyembezi ezisemqoka) ayasiza. Lokhu kuphikishe ngqo imbangela enkulu.
• Phucula ukusethwa kwakho. Beka isikrini cishe ubude besandla kude futhi kancane ngaphansi kwezinga lamahlo, nciphisa ukukhanya okukhazimulayo, futhi uqiniseke ukuthi igumbi alikhanyisi kakhulu uma kuqhathaniswa nesikrini. Khulisa usayizi wombhalo esikhundleni sokubuka ngamehlo avulekile.
• Thatha ukuphumula okungokoqobo ezikrinini. Ukuphumula okude, nokuncane isikhathi sokubuka isikrini, kunikeza amehlweni akho ukuphumula okwenziwa ngempela. Izinzuzo ezingeziwe zazo zonke ezinye izizathu zokunciphisa — bheka umhlahlandlela wethu ku-ukunciphisa isikhathi sokubuka isikrini ngaphandle kokuzikhandla.
• Hlola amehlweni akho. Ngezinye izikhathi, ukukhathala kwesikrini kubi kakhulu ngenxa yenkinga yokubona engalungiswanga. Uma izimpawu ziqhubeka noma zibi, bheka udokotela wezamehlo — futhi uqinisekise ukuthi akukho okungaphezu kokukhathala okujwayelekile.

Uma unokukhathazeka okuqhubekayo, izinguquko ezinkulu zokubona, noma izinhlungu zekhanda ezingaxazululi ngalezi zinto eziyisisekelo, lokho kuyisizathu sokubona uchwepheshe wezokunakekelwa kwamehlo esikhundleni sokuzilawula. Nokho, ukuze unciphise ukukhathala kwamehlo okuhlobene nesikrini, umthetho we-20-20-20 kanye nokuphendula ngenhloso kanye nokusetha okuhle kuzosiza kakhulu.

Okubalulekile

Ukucindezela kwamehlo okubangelwa yidijithali kuyinto eqinile, evamile, futhi engakhululekile — kodwa imbangela enkulu yalesi simo izinto ezilula, ezilungiseka: uyawumisa ukujula uma ubheka esikrinini ngakho amehlo akho ayoma, imisipha yakho yokugxila iyakhathala ngenxa yokubamba ibanga eliseduze amahora, futhi ukusethwa okungafanele noma ukukhanya okukhanyayo kwengeza umthwalo. Akukhona, ngokuvamile, ukulimala kokukhanya okuphuzile, yingakho izing glasses zokukhanya okuphuzile zingasizi kakhulu kulokhu.

Izixazululo azikhokhiswa futhi zixhaswe kahle: landela umthetho we-20-20-20, phendula ngokuqondile, lungisa isikrini sakho ngendlela efanele, futhi thatha ukuphumula okwenziwe ngempela. Akukho z glasses ezikhethekile ezidingekayo. Amahlo akho akhathalekile awalimali — akusebenza kakhulu futhi awanamanzi, futhi imikhuba embalwa elula ibanikeza ukuphola abakucelile.

Sources

1. Sheppard, A.L., & Wolffsohn, J.S. (2018). Digital eye strain: Prevalence, measurement and amelioration. BMJ Open Ophthalmology, 3(1), e000146.
2. Rosenfield, M. (2011). Computer vision syndrome: A review of ocular causes and potential treatments. Ophthalmic and Physiological Optics, 31(5), 502–515.
3. Singh, S., Keller, P.R., Busija, L., et al. (2023). Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults. Cochrane Database of Systematic Reviews, 8, CD013244.
4. Talens-Estarelles, C., Cerviño, A., García-Lázaro, S., Fogelton, A., Sheppard, A., & Wolffsohn, J.S. (2023). The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Contact Lens and Anterior Eye, 46(2), 101744.

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