Kodi Zamakono Zimakhudza Bwanji Thanzi Lanu? Zabwino, Zoipa, ndi Malangizo Okugwiritsira Ntchito

Zamkati

• Mavuto amaso a digito
• Matenda a minofu
• Mavuto ogona
• Mavuto am'mutu
• Zotsatira zoyipa zaukadaulo kwa ana
• Kodi malingaliro a nthawi yayitali pazaka ndi otani?
• Zotsatira zabwino zaukadaulo
• Njira zopangira ukadaulo kwambiri
• Tengera kwina

Mitundu yonse yaukadaulo yatizungulira. Kuchokera pamalaputopu athu, mapiritsi, ndi mafoni mpaka ukadaulo wakumbuyo womwe ukupititsa patsogolo zamankhwala, sayansi, ndi maphunziro.

Zipangizo zamakono zakhalabe pano, koma nthawi zonse zimakhala zovuta komanso zowonjezera. Pamene tekinoloje iliyonse yatsopano imayamba kuwonekera, imatha kusintha miyoyo. Koma, nthawi zina, imathanso kusokoneza thanzi lathu komanso thanzi lathu.

Pitirizani kuwerenga pamene tikuwona zochepa zoyipa zomwe zingachitike chifukwa chaukadaulo ndikupereka malangizo amomwe mungagwiritsire ntchito.

Mavuto amaso a digito

Malinga ndi American Optometric Association (AOA), kugwiritsa ntchito nthawi yayitali makompyuta, mapiritsi, ndi mafoni am'manja kumatha kubweretsa zovuta m'maso.

Zizindikiro zamavuto amaso a digito atha kuphatikiza:

• kusawona bwino
• maso owuma
• kupweteka mutu
• kupweteka kwa khosi ndi phewa

Zina mwazinthu zomwe zimapangitsa kuti pakhale kuwunika kwazenera, kuyatsa koyipa, ndi mtunda wowonera molakwika.

AOA ilimbikitsa lamulo la 20-20-20 kuti muchepetse kupsyinjika kwa diso. Kuti mutsatire lamuloli, yesetsani kupuma kwamasekondi 20 mphindi 20 zilizonse kuti muwone china chomwe chili pafupi ndi 20 mapazi.

Matenda a minofu

Mukamagwiritsa ntchito foni yam'manja, mwayi wake ndikuti mukugwira mutu wanu mwanjira yachilendo yopendekera patsogolo. Udindo uwu umayika kupsinjika kwakukulu pamutu panu, mapewa, ndi msana.

Kafukufuku wocheperako wa 2017 adapeza mgwirizano pakati pa omwe amadzinenera kuti ali ndi vuto logwiritsa ntchito ma smartphone ndi mavuto am'khosi.

Kafukufuku wam'mbuyomu adapeza kuti pakati pa achinyamata, kupweteka paphewa ndi kupweteka kwakumbuyo kunadzuka mzaka za 1990 nthawi yomweyo kugwiritsa ntchito ukadaulo wazidziwitso ndi kulumikizana ukukulira.

Kugwiritsa ntchito ukadaulo mopitirira muyeso kumathandizanso kuvulala kobwerezabwereza kwa zala, zala zazikulu za m'manja, ndi manja.

Ngati mukumva kuwawa kwaukadaulo, mutha kuchita zotsatirazi kuti muchepetse izi:

• pumulani pafupipafupi kuti mutambasuke
• pangani malo ogwirira ntchito a ergonomic
• sungani mawonekedwe oyenera mukamagwiritsa ntchito zida zanu

Ngati kupweteka kukupitirira, pitani kwa dokotala.

Mavuto ogona

Tekinoloje m'chipinda chogona imatha kusokoneza tulo m'njira zingapo.

Malinga ndi National Sleep Foundation, 90 peresenti ya anthu ku United States amati amagwiritsa ntchito zida zaukadaulo ola limodzi asanagone, zomwe zimatha kukhala zolimbitsa thupi komanso zamaganizidwe okwanira kusokoneza tulo.

Kafukufuku wa 2015 adawonetsa kuti kuwonekera kwa kuwala kwa buluu komwe zida zimatulutsa kumatha kupondereza melatonin ndikusokoneza wotchi yanu yozungulira. Zotsatira zonsezi zitha kukupangitsani kukhala kovuta kuti mugone ndikupangitsa kuti musakhale atcheru m'mawa.

Kukhala ndi zida zamagetsi mchipinda chogona kumayika mayesero mosavuta, ndipo kumatha kupanga zovuta kuzimitsa. Izi, zimathandizanso kuti zizikhala zovuta kutayika mukamayesa kugona.

Mavuto am'mutu

Kugwiritsa ntchito malo ochezera a pa Intaneti kumatha kukupangitsani kuti muzilumikizana kwambiri ndi dziko lapansi. Koma, kudzifananitsa ndi ena kumatha kukusiyani kumva kuti ndinu osakwanira kapena wosiyidwa.

Kafukufuku waposachedwa adayang'ana momwe anthu opitilira 1,700 azaka zapakati pa 19 ndi 32 amagwiritsa ntchito njira zapa media. Ofufuzawo adapeza kuti omwe amagwiritsa ntchito zoulutsira mawu ambiri amadziona kukhala osungulumwa kwambiri kuposa omwe samakhala nthawi yayitali pazanema.

Wophunzira kusekondale ku Connecticut adapeza kuti kugwiritsa ntchito intaneti kunali kovuta kwa pafupifupi 4% ya omwe akutenga nawo mbali.

Ofufuzawo atha kunena kuti pakhoza kukhala mgwirizano pakati pamavuto ogwiritsa ntchito intaneti ndi kukhumudwa, kugwiritsa ntchito mankhwala osokoneza bongo, komanso nkhanza. Ananenanso kuti anyamata aku sekondale, omwe, malinga ndi ochita kafukufukuwo, amakhala ogwiritsa ntchito kwambiri intaneti, sangadziwe zovuta izi.

Zotsatira zosakanikirana zokhudzana ndi ubale womwe anthu amakhala nawo ndi nkhawa komanso nkhawa. Umboni ukusonyeza kuti malo ochezera a pa Intaneti amagwiritsa ntchito kulumikizana ndi matenda amisala komanso thanzi.

Komabe, ofufuzawo adazindikira kuti ngati zingapindulitse kapena kuwononga zimadalira mtundu wazikhalidwe zomwe zili m'malo ochezera a pa Intaneti.

Kafufuzidwe kena ndikofunikira kuti mumvetsetse pazomwe zikuyambitsa ndi zotsatira zake.

Ngati kugwiritsa ntchito malo ochezera a pa Intaneti kumakupangitsani kukhala ndi nkhawa kapena kukhumudwa, yesetsani kuchepetsa kuti muwone ngati kutero kuli ndi phindu.

Zotsatira zoyipa zaukadaulo kwa ana

Zotsatira zakusonyeza kuti ngakhale atapatula zakudya zopanda thanzi komanso masewera olimbitsa thupi, ukadaulo ukuwoneka kuti umakhudza thanzi la ana ndi achinyamata.

Ofufuzawa adagwiritsa ntchito tanthauzo lalitali lazenera lomwe limaphatikizapo:

• wailesi yakanema
• masewera akanema
• mafoni
• matoyi aukadaulo

Amachita kafukufuku wosavuta wolumikizana pogwiritsa ntchito kafukufuku wosadziwika pa intaneti. Olembawo adamaliza kuti makolo ndi omwe amawasamalira ayenera kuthandiza ana awo kuti achepetse nthawi yayitali pazenera.

Malinga ndi Chipatala cha Mayo, nthawi yosewera yosasankhidwa ndiyabwino kwa ubongo wamwana kukula kuposa zamagetsi. Pazaka 2, ana amatha kupindula ndi nthawi ina pazenera, koma sayenera kulowa m'malo mwa mipata ina yophunzirira, kuphatikiza nthawi yosewerera.

Kafukufuku walumikiza nthawi yayitali kwambiri pazenera kapena nthawi yotsika kwambiri kuti:

• mavuto amakhalidwe
• nthawi yocheperako ndikusewera maluso ochezera
• kunenepa kwambiri
• mavuto ogona
• chiwawa

Monga achikulire, ana omwe amathera nthawi yochuluka pazida zamagetsi amatha kukhala ndi zipsinjo za kupsinjika kwa diso. AOA imalangiza makolo ndi omwe amawasamalira kuti ayang'ane zizindikiritso zamaso amaso mwa ana ndikulimbikitsa kupumula kowoneka bwino.

Kafukufuku wa 2018 wa achinyamata azaka zapakati pa 15 ndi 16 adapeza kuyanjana pakati pa kugwiritsira ntchito makanema azama digito ndikukula kwa zizindikiritso zakuchepa kwa matenda osokoneza bongo (ADHD).

Kafukufukuyu anali ndi gulu lalitali la ophunzira omwe amadzinenera kuti agwiritsa ntchito zochitika zapa digito za 14, ndipo zimaphatikizaponso nthawi yotsatira ya miyezi 24. Kafufuzidwe kena kake ndikofunikira kuti mutsimikizire ngati ndi mgwirizano wazovuta.

Kodi malingaliro a nthawi yayitali pazaka ndi otani?

American Academy of Pediatrics (APA) imapereka malingaliro otsatirawa pa nthawi yophimba:

APA ilimbikitsanso kuti makolo ndi omwe akuwasamalira azisankha nthawi zopanda zofalitsa, monga nthawi yamadzulo, komanso magawo opanda zofalitsa m'nyumba.

Zotsatira zabwino zaukadaulo

Tekinoloje imagwira ntchito pafupifupi pafupifupi gawo lililonse la miyoyo yathu, kaya tikudziwa kapena ayi. Izi ndi njira zochepa chabe zomwe ukadaulo ungakhudzire thanzi lathu komanso thanzi lathu:

• mapulogalamu azaumoyo kuti azitsatira matenda osachiritsika komanso kuti adziwe zambiri zofunika kwa madokotala
• mapulogalamu azaumoyo omwe amakuthandizani kutsata zakudya, masewera olimbitsa thupi, komanso zambiri zamaumoyo
• zolemba zamankhwala zapaintaneti zomwe zimakupatsani mwayi wopeza zotsatira zoyeserera ndikulolani kuti mudzaze zolemba zanu
• kuyendera madokotala
• maphunziro a pa intaneti komanso kupumula kwa kafukufuku
• kulumikizana kolimbikitsana ndi ena, zomwe zimatha kukonza kulumikizana

Njira zopangira ukadaulo kwambiri

Ndikutsogola kulikonse kwatsopano muukadaulo, zimakhala zosavuta kupitirira malire. Tikatengeka kwambiri ndi izi, titha kuzimva m'malingaliro ndi matupi athu. Ndiye, zochuluka motani ndizochuluka kwambiri?

Yankho ndilopadera monga momwe mulili. Nazi zina mwazizindikiro zomwe mwina mukudalira kwambiri ukadaulo:

• Achibale anu kapena abwenzi amadandaula za kugwiritsa ntchito kwanu kwaukadaulo.
• Mwanyalanyaza maubale mokomera ukadaulo, womwe nthawi zina anthu amawutcha kuti wopusitsa.
• Zasokoneza ntchito yanu.
• Mukutaya tulo kapena kudumpha zochitika zakuthupi chifukwa chogwiritsa ntchito ukadaulo.
• Zimakupangitsani kukhala ndi nkhawa kapena kuda nkhawa, kapena mukuwona zovuta zina zakuthupi, monga kupweteka kwa mutu, kupindika kwa diso, kupweteka kwa minofu, kapena kuvulala mopitirira muyeso.
• Simukuwoneka ngati mukuyima.

Ngati izi zikumveka bwino, Nazi njira zina zochepetsera nthawi yotchinga:

• Chotsani foni yanu ndi mapulogalamu osafunikira kuti musamayang'ane pafupipafupi kuti muwone zosintha. Pezani nthawi, nthawi yocheperako kuti mugwiritse ntchito zida zanu.
• Sinthani nthawi ina yakanema yakanema nthawi yakulimbitsa thupi.
• Sungani zida zamagetsi kuchipinda. Awalipireni m'chipinda china. Sinthani mawotchi ndi zida zina zonyezimira kukhoma nthawi yogona.
• Pangani nthawi yopanda zida zamagetsi.
• Sankhani maubwenzi apadziko lonse lapansi pamaubwenzi apaintaneti.

Ngati muli ndi udindo wokhudza ana:

• Chepetsani nthawi yawo yotchinga, kumalola nthawi zina masana ndikuchepetsa panthawi yazakudya ngati musanadye.
• Dziwani zomwe akuchita. Unikani mapulogalamu awo, masewera awo, ndi mapulogalamu awo, ndikulimbikitsa omwe akuchita nawo zija m'malo mongokhala.
• Sewerani masewera ndikufufuza ukadaulo limodzi.
• Gwiritsani ntchito kuwongolera kwa makolo.
• Onetsetsani kuti ana amakhala ndi nthawi yosewerera, yopanda dongosolo, yopanda ukadaulo.
• Limbikitsani nthawi yakumaso pazocheza pa intaneti.

Tengera kwina

Technology ndi gawo la miyoyo yathu. Itha kukhala ndi zoyipa zina, koma itha kuperekanso maubwino ambiri ndikukhala ndi gawo lofunikira pamaphunziro, thanzi, komanso thanzi labwino.

Kudziwa zovuta zomwe zingachitike kungakuthandizeni kutenga njira zowazindikirira ndikuzichepetsera kuti musangalale ndi zinthu zabwino zaukadaulo.