Mehleng ea kajeno ea dijithale, bacha ba tobane le liphephetso tseo ho seng mohla li kileng tsa bonoa tsa ho boloka bophelo bo botle ba mahlo. Ka li-skrini tse laolang thuto, boithabiso le likamano tsa sechaba, ho utloisisa mokhoa oa ho hlokomela mahlo a manyenyane ho fetohile habohlokoa. Sehlooho sena se hlahloba mekhoa e sebetsang ea ho thusa bacha ho boloka pono ea bona le ho thibela tšenyo ea nako e telele.
1. Tsamaiso ea Nako ea Screen
Mocha ea tloaelehileng o qeta lihora tse 7+ letsatsi le leng le le leng a sebelisa lisebelisoa tsa digital, a pepesetsa mahlo a bona khanya e telele e putsoa le khatello ea mahlo. Kenya tšebetsong molao oa **20-20-20**: Metsotso e meng le e meng e 20, sheba ntho e bohole ba limithara tse 20 bakeng sa metsotsoana e 20. Beha meeli ea tšebeliso ea lisebelisoa u sebelisa li-trackers tse hahelletsoeng ka har'a skrineng, 'me u khothaletse ho itlosa bolutu ka ntle ho marang-rang joalo ka lipapali kapa bonono ho fokotsa ts'ebeliso ea skrineng.
2. Mekhoa e nepahetseng ea ho shebella
- Boloka sebaka sa bolelele ba letsoho ** ho tloha skrineng (24-30 inches)
- Beha skrini sa sesebelisoa ** ka tlase hanyane boemong ba mahlo ** (15-20 degree angle)
- Fetola khanya ho tsamaisana le mabone a tikoloho; nolofalletsa li-filters tse khanyang tse putsoa nakong ea tšebeliso ea mantsiboea
3. Lintlha tsa Tikoloho
Netefatsa hore libaka tsa boithuto li na le **mabone a leka-lekaneng** - kopanya mabone a phaposi e ka hare le mabone a tsepamisitsoeng. Qoba ho bala likoloing tse tsamaeang kapa tlas'a khanya ea letsatsi. Bakeng sa basebelisi ba lilense tsa ho ikopanya, latela mekhoa e tiileng ea bohloeki 'me u se ke ua robala u kentse lilense.
4. Phepo bakeng sa Bophelo bo Botle ba Mahlo
Limatlafatsi tsa bohlokoa le mehloli ea tsona:
- Vithamine A: Litapole, lihoete, spinach
- Omega-3s: Salmon, walnuts, peo ea chia
- Lutein/Zeaxanthin: Kale, mahe, poone
- Vithamine C: Litholoana tsa citrus, pelepele
- Zinc: Linaoa, linate, lijo-thollo
Fokotsa caffeine e feteletseng le lino tse tsoekere tse ka bakang ho felloa ke metsi 'meleng ho amang boiketlo ba mahlo.
5. Tlhokomelo ea Mahlo a 'Mele
- Apara likhalase tse sireletsang tsa UV ka ntle
- Sebelisa likhalase tsa tšireletso nakong ea lipapali / liteko
- Fetola litlolo tsa mahlo likhoeling tse ling le tse ling tse 3
- Le ka mohla u se ke ua arolelana likhese tsa lense kapa marotholi a mahlo
6. Ho Lemoha Matšoao a Temoso
Rulahanya litlhahlobo tsa mahlo hang-hang haeba u na le:
- Ho opa ha hlooho ho sa feleng ka mor'a mesebetsi ea pono
-Bothata ba ho tsepamisa maikutlo dipakeng tsa dintho tse haufi/hole
- Boikutlo bo sa tloaelehang ba leseli
- Likarolo tsa ho silila mahlo tse fetang makhetlo a 5-6 ka letsatsi
- Mahlo a dulang a le makgubedu/a tletse metsi
7. Boroko & Tsosoloso ea Mahlo
Ikemisetse ho robala lihora tse 8-10 bosiu. Theha "digital sunset" hora e 1 pele u robala. Sebelisa mabone a bosiu a nang le molumo o mofuthu ho e-na le mabone a khanyang a holimo bakeng sa mesebetsi ea mantsiboea.
Qetello: Tlhokomelo e matla ea mahlo nakong ea bocha e ka thibela 80% ea mathata a pono ho latela data ea WHO. Ka ho kopanya mekhoa e metle ea theknoloji, phepo e nepahetseng, le tlhahlobo ea khafetsa, bacha ba ka sireletsa bophelo ba bona ba pono ha ba ntse ba atleha lefatšeng la rona le shebaneng le skrini. Hopola: Mahlo a phetseng hantle kajeno a nolofalletsa pono e hlakileng haholoanyane bakeng sa litoro tsa hosasane.
Nako ea poso: Mar-19-2025