A wannan zamani na zamani na zamani, matasa suna fuskantar ƙalubalen da ba a taɓa gani ba wajen kula da lafiyar ido. Ganin yadda allo ke mamaye ilimi, nishaɗi, da hulɗar zamantakewa, fahimtar yadda ake kula da ƙananan idanu ya zama dole. Wannan labarin ya bincika dabarun aiki don taimaka wa matasa su kiyaye ganinsu da kuma hana lalacewa ta dogon lokaci.
1. Gudanar da Lokacin Allo
Matsakaicin matashi yana yin awanni 7+ a kowace rana akan na'urorin dijital, suna fallasa idanunsa ga hasken shuɗi mai tsayi da kuma matsalar ido. Aiwatar da dokar **20-20-20**: Kowace minti 20, duba wani abu mai nisan ƙafa 20 na daƙiƙa 20. Saita iyakokin amfani da na'urar ta amfani da na'urorin bin diddigin lokacin allo da aka gina a ciki, kuma a ƙarfafa sha'awar da ba ta intanet ba kamar wasanni ko fasaha don rage dogaro da allo ta halitta.
2. Kyakkyawan Ɗabi'un Kallon Kallo
- Kiyaye nisan hannu** daga allon (inci 24-30)
- Sanya na'urar a yanayin da ya dace **sannan a ƙasa da matakin ido** (kusurwar digiri 15-20)
- Daidaita haske don dacewa da hasken yanayi; kunna matatun hasken shuɗi yayin amfani da yamma
3. Abubuwan da ke haifar da Muhalli
Tabbatar da cewa wuraren karatu suna da haske mai kyau** - haɗa hasken ɗakin da fitilun aiki masu dacewa. A guji karatu a cikin motoci masu motsi ko kuma a ƙarƙashin hasken rana kai tsaye. Ga masu amfani da ruwan tabarau masu hulɗa, a bi ƙa'idodin tsafta kuma kada a taɓa yin barci da ruwan tabarau a ciki.
4. Abinci Mai Gina Jiki Don Lafiyar Ido
Muhimman abubuwan gina jiki da kuma tushen su:
- Bitamin A: Dankali mai zaki, karas, alayyafo
- Omega-3s: Kifin salmon, gyada, tsaban chia
- Lutein/Zeaxanthin: Kale, ƙwai, masara
- Vitamin C: 'Ya'yan itatuwa Citrus, barkono mai daɗi
- Zinc: Wake, goro, hatsi gaba ɗaya
A rage yawan shan maganin kafeyin da abubuwan sha masu sukari da ka iya haifar da bushewar ido wanda ke shafar jin daɗin ido.
5. Kula da Ido na Jiki
- Sanya tabarau masu kariya daga UV a waje
- Yi amfani da tabarau na kariya yayin wasanni/gwaji
- Sauya kayan kwalliyar ido duk bayan watanni 3
- Kar a taɓa raba akwatunan ruwan tabarau ko digo na ido
6. Gane Alamomin Gargaɗi
Shirya gwajin ido nan take idan kuna da:
- Ciwon kai mai ɗorewa bayan ayyukan gani
- Wahalar mai da hankali tsakanin abubuwa na kusa/nesa
- Ra'ayin haske mara kyau
- Shafa ido fiye da sau 5-6 a rana
- Idanu masu ja/ruwa akai-akai
7. Gyaran Barci & Ido
Yi ƙoƙarin yin barci na tsawon awanni 8-10 a dare. Kafa "faɗuwar rana ta dijital" awa 1 kafin lokacin kwanciya barci. Yi amfani da fitilun dare masu launin ɗumi maimakon fitilun sama masu haske don ayyukan maraice.
Kammalawa: Kula da ido cikin tsari a lokacin samartaka zai iya hana kashi 80% na matsalolin gani a cewar bayanan WHO. Ta hanyar haɗa halayen fasaha masu wayo, abinci mai kyau, da kuma duba lafiyarsu akai-akai, matasa za su iya kare lafiyarsu ta gani yayin da suke bunƙasa a duniyarmu mai mai da hankali kan allo. Ku tuna: Idanu masu lafiya a yau suna ba da damar hangen nesa mai haske ga mafarkin gobe.
Lokacin Saƙo: Maris-19-2025