Mehleng ena ea dijithale, bacha ba tobana le liphephetso tse sa tloaelehang tsa ho boloka bophelo bo botle ba mahlo. Kaha li-screen li laola thuto, boithabiso le likamano tsa sechaba, ho utloisisa mokhoa oa ho hlokomela mahlo a manyane ho fetohile habohlokoa. Sengoloa sena se hlahloba maano a sebetsang a ho thusa bacha ho boloka pono ea bona le ho thibela tšenyo ea nako e telele.
1. Taolo ea Nako ea Skrine
Mocha ea tloaelehileng o qeta lihora tse 7+ letsatsi le letsatsi a sebelisa lisebelisoa tsa dijithale, a pepesetsa mahlo a hae khanya e putsoa e telele le khatello ea mahlo. Kenya tšebetsong molao oa **20-20-20**: Metsotso e meng le e meng e 20, sheba ntho e bohōle ba limithara tse 20 metsotsoana e 20. Beha meeli ea tšebeliso ea sesebelisoa u sebelisa li-tracker tsa nako ea skrine tse hahiloeng kahare, 'me u khothaletse lintho tseo u li ratang tse sa sebelisoeng inthaneteng joalo ka lipapali kapa bonono ho fokotsa ho itšetleha ka skrine ka tlhaho.
2. Mekhoa e Metle ea ho Sheba
- Boloka sebaka sa **bolelele ba letsoho** ho tloha dikrineng (di-inchi tse 24-30)
- Beha dikrine tsa sesebediswa **ka tlase hanyane ho boemo ba mahlo** (sekhutlo sa di-degree tse 15-20)
- Fetola khanya hore e tsamaisane le mabone a tikoloho; kenya tshebetsong difiltara tsa mabone a maputswa nakong ya tshebediso ya mantsiboya.
3. Mabaka a Tikoloho
Netefatsa hore libaka tsa ho ithuta li na le mabone a leka-lekaneng** - kopanya mabone a kamore e potolohileng le mabone a mosebetsi a shebaneng. Qoba ho bala likoloing tse tsamaeang kapa tlas'a khanya ea letsatsi. Bakeng sa basebelisi ba lense ea contact, latela mekhoa e tiileng ea bohloeki 'me le ka mohla u se ke ua robala u kentse lilense.
4. Phepo e Nepahetseng bakeng sa Bophelo bo Botle ba Mahlo
Limatlafatsi tsa bohlokoa le mehloli ea tsona:
- Vithamine A: Litapole tse monate, lihoete, spinach
- Li-Omega-3: Salmon, walnuts, peo ea chia
- Lutein/Zeaxanthin: Kale, mahe, poone
- Vithamine C: Litholoana tsa citrus, pepere ea tšepe
- Zinki: Linaoa, linate, lijo-thollo tse felletseng
Fokotsa caffeine e ngata le lino tse tsoekere tse ka bakang ho felloa ke metsi 'meleng tse amang boiketlo ba mahlo.
5. Tlhokomelo ea Mahlo ea 'Mele
- Apara likhalase tsa letsatsi tse sireletsang mahlaseli a kotsi a UV kantle
- Sebelisa likhalase tsa tšireletso nakong ea lipapali/liteko
- Nkela makeup ea mahlo sebaka likhoeli tse ling le tse ling tse 3
- Le ka mohla u se ke ua arolelana mabokose a lense ea mahlo kapa marotholi a mahlo
6. Ho Lemoha Matšoao a Temoso
Rera litlhahlobo tsa mahlo hang-hang haeba u na le:
- Ho opeloa ke hlooho ho sa feleng ka mor'a mesebetsi ea pono
- Bothata ba ho tsepamisa maikutlo pakeng tsa lintho tse haufi/hole
- Kutloisiso e sa tloaelehang ea leseli
- Linako tsa ho itlotsa mahlo tse fetang makhetlo a 5-6 ka letsatsi
- Mahlo a mafubelu/a metsi kamehla
7. Tsosoloso ea Boroko le Mahlo
Ikemisetse ho robala lihora tse 8-10 bosiu. Etsa hore letsatsi le likele hora e le 'ngoe pele ho nako ea ho robala. Sebelisa mabone a bosiu a nang le 'mala o mofuthu ho e-na le mabone a khanyang a holim'a ntlo bakeng sa mesebetsi ea mantsiboea.
Qetello: Tlhokomelo ea mahlo e sebetsang nakong ea bocha e ka thibela 80% ea mathata a pono ho latela lintlha tsa WHO. Ka ho kopanya mekhoa e bohlale ea theknoloji, phepo e nepahetseng le litlhahlobo tse tloaelehileng, bacha ba ka sireletsa bophelo ba bona ba pono ha ba ntse ba atleha lefatšeng la rona le shebaneng le skrine. Hopola: Mahlo a phetseng hantle kajeno a nolofalletsa lipono tse hlakileng bakeng sa litoro tsa hosane.
Nako ea poso: Hlakubele-19-2025