Kukho ukukhanya okuluhlaza macala onke. La maza okukhanya anamandla aphezulu akhutshwa elangeni, aqukuqele kwiatmosfera yomhlaba, aze adibane nezivamvo zokukhanya esikhumbeni nasemehlweni. Abantu babonakaliswa ngakumbi ekukhanyeni okuluhlaza okwesibhakabhaka kwiindawo zendalo kunye nezendalo, kuba izixhobo ze-LED ezifana neelaptops, iifowuni eziphathwayo kunye neetafile nazo zikhupha ukukhanya okuluhlaza.
Ukuza kuthi ga ngoku, abukho ubungqina obuninzi bokuba amanqanaba aphezulu okuvezwa kokukhanya okuluhlaza kuya kuzisa nayiphi na imingcipheko yexesha elide kwimpilo yabantu. Nangona kunjalo, uphando lusaqhuba.
Olu lunye ulwazi malunga nobudlelwane phakathi kokukhanya okuluhlaza okwesibhakabhaka kunye neemeko zempilo ezifana nokukhathala kwamehlo, intloko ebuhlungu kunye nemigraines.
I-Digital Eye Fatigue (DES) ichaza uluhlu lweempawu ezinxulumene nokusetyenziswa kwexesha elide lezixhobo zedijithali. Iimpawu ziquka:
Izikrini zekhompyuter, iilaptops, iitafile kunye neeselfowuni zonke zinokubangela uxinzelelo lwamehlo edijithali. Ngasinye kwezi sixhobo sikwakhupha ukukhanya okuluhlaza okwesibhakabhaka. Olu qhagamshelwano lwenza abanye abaphandi bazibuze ukuba ukukhanya okuluhlaza okwesibhakabhaka kubangela ukudinwa kwamehlo edijithali.
Ukuza kuthi ga ngoku, akukho uphando oluninzi olubonisa ukuba ngumbala wokukhanya obangela iimpawu ze-DES. Abaphandi bakholelwa ukuba unobangela ngumsebenzi osondeleyo wexesha elide, hayi umbala wokukhanya okhutshwa sisikrini.
I-Photophobia bubuzwe obugqithisileyo ekukhanyeni, echaphazela malunga ne-80% yabantu abane-migraine. I-photosensitivity inokuba namandla kangangokuba abantu banokukhululeka kuphela ngokubuyela kwigumbi elimnyama.
Abaphandi baye bafumanisa ukuba ukukhanya okuluhlaza okwesibhakabhaka, okumhlophe, okubomvu, kunye ne-amber kunokunyusa i-migraines. Ziye zandisa i-tics kunye noxinzelelo lwemisipha. Kwisifundo se-2016 sezigulane ze-migraine ezisebenzayo ze-69, ukukhanya okuluhlaza kuphela akuzange kukhulise intloko. Kwabanye abantu, ukukhanya okuluhlaza kunokuphucula ngokwenene iimpawu zabo.
Kolu phononongo, ukukhanya okuluhlaza okwesibhakabhaka kusebenze ii-neurons ezininzi (iiseli ezifumana ulwazi lwe-sensory kwaye zithumele kwingqondo yakho) kuneminye imibala, ekhokelela abaphandi ukuba babize ukukhanya okuluhlaza okwesibhakabhaka "olona hlobo lwe-photophobic" lokukhanya. Ukukhanya okuluhlaza okwesibhakabhaka, obomvu, oku-amber kunye nomhlophe, ukuqina kwentloko.
Kubalulekile ukuqaphela ukuba nangona ukukhanya okuluhlaza kunokwenza ukuba i-migraine ibe nzima kakhulu, ayifani nokubangela i-migraines. Uphononongo lwakutsha nje lubonise ukuba ayikhanyi ngokwayo eyenza i-migraines. Kunoko, le yindlela ubuchopho obusebenza ngayo ukukhanya. Abantu abatyekele kwi-migraine banokuba ne-nerve pathways kunye ne-photoreceptors ezinomdla ngakumbi ekukhanyeni.
Abaphandi bacebisa ukuba kuthintelwe onke amaza okukhanya ngaphandle kokukhanya okuluhlaza ngexesha le-migraines, kwaye abanye abantu baxela ukuba xa benxibe iiglasi eziblowu, ukuva kwabo ekukhanyeni kuyaphela.
Uphononongo luka-2018 lubonise ukuba ukuphazamiseka kokulala kunye neentloko ziyahambelana. Iingxaki zokulala zinokubangela uxinzelelo kunye nemigraines, kwaye intloko ebuhlungu inokubangela ukuba ungalali.
ILeptin yihomoni ekuxelela ukuba unamandla aneleyo emva kokutya. Xa amanqanaba e-leptin ehla, i-metabolism yakho inokutshintsha ngandlela-thile, ikwenze ukuba ube nobunzima. Uphononongo luka-2019 lwafumanisa ukuba emva kokuba abantu besebenzisa ii-iPads eziluhlaza okwesibhakabhaka ebusuku, amanqanaba abo e-leptin ayancipha.
Ukutyhileka kwimitha ye-UVA kunye ne-UVB (engabonakaliyo) inokonakalisa ulusu kwaye yandise umngcipheko womhlaza wolusu. Kukho ubungqina bokuba ukuvezwa kukukhanya okuluhlaza nako kunokonakalisa ulusu lwakho. Uphononongo luka-2015 lubonise ukuba ukuvezwa kukukhanya okuluhlaza kunciphisa i-antioxidants kwaye kwandisa inani leeradicals zasimahla eluswini.
I-radicals yamahhala inokonakalisa i-DNA kwaye ikhokelela ekubunjweni kweeseli zomhlaza. Ii-Antioxidants zinokuthintela ii-radicals zasimahla zikwenzakalisa. Kubalulekile ukuqaphela ukuba idosi yokukhanya okuluhlaza okwesibhakabhaka esetyenziswa ngabaphandi ilingana neyure enye yokutshisa ilanga emini emazantsi eYurophu. Uphando oluthe kratya luyafuneka ukuze uqonde ukuba kungakanani ukukhanya okuluhlaza okukhutshwa zizixhobo ze-LED kukhuselekile kulusu lwakho.
Eminye imikhwa elula inokukunceda uthintele intloko xa usebenzisa izixhobo eziluhlaza okwesibhakabhaka. Nanga amanye amacebiso:
Ukuba uchitha ixesha phambi kwekhompyuter ixesha elide ngaphandle kokunikela ingqalelo kwisikhundla somzimba wakho, unokufumana intloko ebuhlungu. AmaZiko ezeMpilo eSizwe acebisa ukuba:
Ukuba ufaka umbhalo ngelixa ubhekisa kuxwebhu, xhasa iphepha elikwi-easel. Xa iphepha lisondele kwinqanaba lamehlo, liya kunciphisa inani lamaxesha entloko kunye nentamo yakho ukunyuka naphantsi, kwaye kuya kukusindisa ekubeni utshintshe kakhulu ugxininiso rhoqo xa ukhangela iphepha.
Uxinzelelo lwemisipha lubangela uninzi lweentloko. Ukuphelisa olu xinzelelo, unokwenza "ukulungiswa kwedesika" ukukhulula imisipha yentloko, intamo, iingalo kunye nomqolo ongaphezulu. Unokuseta isibali-xesha kwifowuni yakho ukuze uzikhumbuze ukuba uyeke, uphumle kwaye uzolule ngaphambi kokuba ubuyele emsebenzini.
Ukuba isixhobo esinye se-LED sisetyenziselwa iiyure ezininzi ngexesha, esi sicwangciso silula singasetyenziselwa ukunciphisa umngcipheko we-DES. Yima rhoqo ngemizuzu engama-20, gxila kwinto emalunga neemitha ezingama-20, kwaye uyifunde malunga nemizuzwana engama-20. Utshintsho kumgama lukhusela amehlo akho kumgama osondeleyo kunye nokugxila okunamandla.
Izixhobo ezininzi zikuvumela ukuba utshintshe kwizibane eziluhlaza ukuya kwimibala efudumeleyo ebusuku. Kukho ubungqina bokuba ukutshintshela kwithowuni efudumeleyo okanye imowudi ethi “Night Shift” kwikhompyuter yethebhulethi kunokunceda ukugcina amandla omzimba okukhupha i-melatonin, ihomoni eyenza ukuba umzimba ulale.
Xa ujonga isikrini okanye ugxile kwimisebenzi enzima, unokuqhwanyaza kancinci kunesiqhelo. Ukuba awuqhwanyazi, ukusebenzisa amathontsi eliso, iinyembezi zokwenziwa, kunye nesixhobo sokunyakamisa iofisi kunokukunceda ugcine ukufuma emehlweni akho.
Amehlo omileyo anokubangela ukudinwa kwamehlo-akwadityaniswa nemigraines. Uphononongo olukhulu ngo-2019 lwafumanisa ukuba abantu abane-migraine bamalunga namaxesha ayi-1.4 amathuba okuba baphuhlise iliso elomileyo.
Khangela "Iiglasi ze-Blu-ray" kwi-Intanethi, kwaye uya kubona intaphane yeenkcukacha ezithi zithintele ubunzima bamehlo kunye nezinye iingozi. Nangona uphando lubonise ukuba iiglasi eziluhlaza okwesibhakabhaka zinokuvala ukukhanya okuluhlaza okwesibhakabhaka, akukho bungqina buninzi bokuba ezi glasi zinokuthintela ukudinwa kwamehlo edijithali okanye intloko ebuhlungu.
Abanye abantu babika iintloko ngenxa yokuthintela iiglasi ezikhanyayo eziluhlaza okwesibhakabhaka, kodwa akukho phando oluthembekileyo lokuxhasa okanye ukuchaza ezi ngxelo.
Intloko ebuhlungu idla ngokuvela xa iindondo ezintsha ziqala ukunxitywa okanye xa kuguqulwe umyalelo kagqirha. Ukuba unentloko ebuhlungu ngelixa unxibe iindondo, linda iintsuku ezimbalwa ukuze ubone ukuba amehlo akho alungelelanise kwaye intloko ihambile. Ukuba akunjalo, nceda uthethe nogqirha wakho wamehlo okanye ophthalmologist malunga neempawu zakho.
Iiyure ezinde zokusebenza kunye nokudlala kwizixhobo ezikhupha ukukhanya okuluhlaza njengeefowuni eziphathwayo, iilaptops, kunye neetafile kunokubangela intloko ebuhlungu, kodwa ukukhanya ngokwako kungayibangela ingxaki. Isenokuba sisimo, ukucinezeleka kwezihlunu, ubuntununtunu obuncinane okanye ukudinwa kwamehlo.
Ukukhanya okuluhlaza kwenza iintlungu ze-migraine, i-pulsation kunye noxinzelelo lube mandundu. Ngakolunye uhlangothi, ukusebenzisa ukukhanya okuluhlaza kunokunciphisa i-migraines.
Ukuthintela intloko ebuhlungu xa usebenzisa izixhobo ezikhupha ukukhanya okuluhlaza, nceda ugcine amehlo akho efumile, thatha ikhefu rhoqo ukolula umzimba wakho, sebenzisa indlela ye-20/20/20 yokuphumla amehlo akho, kwaye uqinisekise ukuba umsebenzi wakho okanye indawo yokuzonwabisa isetiwe ukukhuthaza. ukuma okunempilo.
Abaphandi abakayazi indlela ukukhanya okuluhlaza okuchaphazela ngayo amehlo akho kunye nempilo yakho iyonke, ngoko ke ukuba intloko ebuhlungu ichaphazela umgangatho wobomi bakho, luluvo oluhle ukuba novavanyo lwamehlo rhoqo kwaye uthethe nogqirha wakho.
Ngokuthintela ukukhanya okuluhlaza okwesibhakabhaka ebusuku, kunokwenzeka ukuthintela ukuphazamiseka komjikelezo wokulala wendalo obangelwa kukukhanya okwenziweyo kunye nezixhobo zombane.
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