Muri iki gihe cya digitale, ingimbi zihura ningorane zitigeze zibaho mukubungabunga ubuzima bwamaso. Hamwe na ecran yiganje mu burezi, imyidagaduro, no gusabana, gusobanukirwa uburyo bwo kwita kumaso akiri muto byabaye ingenzi. Iyi ngingo irasobanura ingamba zifatika zifasha ingimbi kurinda icyerekezo no kwirinda kwangirika kwigihe kirekire.
1. Gucunga Igihe
Ugereranyije umwangavu amara amasaha 7+ buri munsi kubikoresho bya digitale, agaragaza amaso yumucyo muremure wubururu hamwe nijisho ryamaso. Shyira mu bikorwa itegeko rya ** 20-20-20 **: Buri minota 20, reba ikintu kiri kuri metero 20 mumasegonda 20. Shiraho imipaka yo gukoresha ibikoresho ukoresheje ibyashizweho byerekana igihe, hanyuma ushishikarize kwishimisha kumurongo nka siporo cyangwa ubuhanzi kugirango ugabanye bisanzwe biterwa na ecran
2. Ingeso nziza yo kureba
- Komeza uburebure bwa ** ukuboko ** kuva kuri ecran (santimetero 24-30)
- Ikibanza cyerekana ibikoresho ** munsi gato yurwego rwamaso ** (inguni ya dogere 15-20)
- Guhindura umucyo kugirango uhuze amatara adukikije; Gushoboza urumuri rwubururu muyunguruzi nimugoroba
3. Ibidukikije
Menya neza ko ahantu ho kwigira hafite itara ryuzuye ** - guhuza amatara yo mucyumba ibidukikije n'amatara yibikorwa. Irinde gusoma mumodoka igenda cyangwa munsi yizuba. Kubakoresha lens ya contact, kurikiza gahunda yisuku kandi ntuzigere uryama ufite lens.
4. Imirire yubuzima bwamaso
Intungamubiri z'ingenzi n'inkomoko yabyo:
- Vitamine A: Ibijumba, karoti, epinari
- Omega-3s: Salmon, walnuts, imbuto za chia
- Lutein / Zeaxanthin: Kale, amagi, ibigori
- Vitamine C: Imbuto za Citrusi, urusenda
- Zinc: Ibishyimbo, imbuto, ibinyampeke
Gabanya ikawaine nyinshi n'ibinyobwa birimo isukari bishobora gutera umwuma bigira ingaruka kumaso.
5. Kwitaho amaso yumubiri
- Kwambara amadarubindi yizuba ya UV hanze
- Koresha indorerwamo z'umutekano mugihe cya siporo / igerageza
- Simbuza marike y'amaso buri mezi 3
- Ntuzigere ugabana lens ya contact cyangwa ibitonyanga by'amaso
6. Kumenya ibimenyetso byo kuburira
Teganya ibizamini by'amaso ako kanya niba uhuye nabyo:
- Kubabara umutwe uhoraho nyuma yimirimo igaragara
- Ingorane zo kwibanda hagati yibintu / kure
- Umucyo udasanzwe
- Ibice byo gukuramo amaso birenga inshuro 5-6 kumunsi
- Guhorana amaso atukura / amazi
7. Gusinzira & Kugarura Ijisho
Intego yo gusinzira 8-10 nijoro. Shiraho "izuba rirenze" isaha 1 mbere yo kuryama. Koresha amatara ya nijoro ashyushye aho gukoresha amatara maremare kubikorwa bya nimugoroba.
Umwanzuro: Kwita kumaso mugihe cyubwangavu birashobora gukumira 80% byibibazo byerekanwa ukurikije amakuru ya OMS. Muguhuza ingeso zikoranabuhanga zubwenge, imirire ikwiye, hamwe no kwisuzumisha buri gihe, ingimbi zirashobora kurinda ubuzima bwabo bwamaso mugihe zitera imbere mwisi yacu yibanda kuri ecran. Wibuke: Amaso meza uyumunsi atuma iyerekwa risobanutse ryinzozi z'ejo.
Igihe cyoherejwe: Werurwe-19-2025