Imiphumela eyi-12 eyingozi yamagajethi we-elektroniki kwimpilo yabantu

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Ukusungulwa kwekhompyutha nomakhalekhukhwini sekuwuguqule ngokuphelele umhlaba ngokwenza lula ukuthi sabelane ngolwazi, sisebenze kahle emakhaya ethu nokuthi sijabule. Yize, basinika konke ngokuchofoza nje umunwe, kungaba yingozi empilweni yethu. Kulesi sihloko, sizobhala ngemiphumela eyingozi yamagajethi kwezempilo.

I-smartphone iyindlela enhle yokugcina impilo yakho isebenza kumkhondo noma ngabe ibambe izingqungquthela ngocingo noma ivuka ngewashi layo le-alamu. Kepha ukusetshenziswa okwandayo kwama-smartphones kuxhunyaniswe nezinkinga zemizwelo nezokulala ngokwesifundo ngasinye ^[1] .

Ngakolunye uhlangothi, ukusebenzisa amakhompyutha noma amaphilisi isikhathi eside kudala ukulimala emzimbeni futhi ngenxa yokunyakaza kwesandla okuphindaphindayo okuholela ekulimaleni kwengcindezi.

Izindlela Okuthi Ngazo Amagajethi Adale Imiphumela Emibi Empilweni

1. Ukuqwasha

Ukuhlala uphapheme ebusuku nge-smartphone, ilaptop noma ithebhulethi yakho kungadala ingozi emehlweni akho futhi kukunikeze ubuthongo ebusuku. Imisebe ephuma kumagajethi iphazamisa ukukhiqizwa kwehomoni yokulala i-melatonin ^[okubili] , ^[3] . Ucwaningo lukhombisile ukuthi imithombo yezobuchwepheshe ibangela kanjani ukuphazamiseka kokulala ebusuku phakathi kwentsha ^[4] .

2. Ukukhuluphala ngokweqile

Ukukhuluphala nokusetshenziswa kwamagajethi kuhlobene ngqo. Ukungalali kahle kwentsha nentsha kungabakhulula ngokweqile, kusho ucwaningo ^[5] . Uma ungalali ngesikhathi esifanele phakathi nobusuku, i-hormone yokulala i-melatonin kanye ne-hormone yokulamba i-ghrelin ne-leptin ziyashintshwa okuthinta isifiso sakho sokudla futhi ikuvumele ukuthi udle ukudla okunama-kilojoule amaningi ngokweqile. Lokhu kwandisa ubungozi besisindo samafutha esiswini.

3. Ukukhubazeka kobuchopho

Abantu abasebenzisa izikrini eziningi ngasikhathi sinye maningi amathuba okuthi babe nesikhathi esifushane sokunaka imizuzwana eyisishiyagalombili kuphela lapho, ngaphambi kokufika kwama-smartphones isikhathi sokunaka komuntu kwakuyimizuzwana eyi-12. Ngaphezu kwakho, imidiya eminingi yokwenza umsebenzi ishintsha ukwakheka komzimba wobuchopho bakho okuholela ekusebenzeni okuphansi kokuqonda, ngokusho kocwaningo ^[6] .

Futhi, ukufunda ezikrinini zakho kunezincwadi kuphazamisa ubuchopho bakho futhi kwehlisa ukugxila kwakho nokugxila kwakho njengoba kushiwo ngabaphenyi baseDartmouth College. Bathole ukuthi abantu abasebenzisa amagajethi afana ne-smartphone, ama-laptops namathebulethi ngezinhloso zokufunda bagxila kakhulu emininingwaneni ephathekayo kunalokho bangahumusha imininingwane ngokungaqondakali ^[7] .

4. Isifo sokubona ngekhompyutha

Amehlo ethu awajwayele ukugqolozela njalo endaweni ethile amahora amaningi. Uma usuphambi kwekhompyutha qapha amehlo akho azoqala ukuzizwa ecasukile, ukhathele, futhi ungahle ubone ukufiphala kwamehlo, ukuba bomvu nokucindezela kwamehlo. Lokhu kubizwa ngokuthi yi-computer vision syndrome ^[8] , ^[9] . Yize lesi kungesona isimo saphakade, ungavikela amehlo akho ngokugqoka izingilazi ezilwa nokukhanya.

5. Ukulimala okuphindaphindiwe kwengcindezi

Uma usuphambi kwesikrini sekhompyutha kunokunyakaza okungaguquguquki kwesandla phezu kwegundane noma ikhibhodi. Lokhu kungacasula imisipha futhi kubangele ukuvuvukala kwezinzwa futhi kancane kancane lokhu kungadala ubuhlungu ehlombe, ingalo noma isandla. Kepha, ukulimala okuphindaphindayo kwengcindezi (i-RSI) kuthinta umzimba wakho wonke. Njengoba amaseli elimele, akhipha izinto ezibizwa ngama-cytokines ahamba egazini elingaba nobuthi kumaseli ezinzwa ^[10] .

6. Intamo yobuchwepheshe

Uma uhlala ubheke phansi kuthebhulethi yakho, isikrini sefoni noma se-laptop kungaholela ebuhlungwini bentamo. Ngoba ikhanda lakho ligobeke phansi ekubekeni phambili phambili isikhathi eside kubangela ubunzima bemisipha entanyeni. Lesi sifo saziwa kakhulu njenge-tech neck noma umbhalo wentamo ^{[ishumi nanye]} . Uma inganakekelwa, ingadala ukungezwani emisipheni yamahlombe futhi ibangele nekhanda.

7. Izingozi zomgwaqo

Ukushayela uphethe ifoni yakho noma uwela umgwaqo ngenkathi ukhuluma ocingweni kungabeka impilo yakho engcupheni. Ngokuya ngocwaningo olushicilelwe kwiJournal of Community Health, kubonakele ukuthi babalelwa ku-21 760 abahamba ngezinyawo ezimpambanweni zomgwaqo ezinhlanu eziphithizelayo eManhattan futhi cishe uhhafu walaba bantu abwela umgwaqo babegqoke ama-headphone, bebheka izinto zabo zobuchwepheshe futhi bekhuluma nocingo ^[12] .

8. Ukukhathazeka nokudangala

Ifoni yakho ingakubeka engcupheni enkulu yokukhathazeka nokudangala. Abantu kungenzeka kakhulu ukuthi bahoxe ezingxoxweni ezinempilo futhi bahlanganyele nomphakathi futhi maningi amathuba okuthi babe nokuzwela kulokho okuthunyelwe ku-inthanethi ^[13] . Abanye abantu nabo baba nokukhathazeka okukhulu lapho behlukaniswe nezingcingo zabo. Lokhu kusetshenziswa okuphoqelela noma okweqile kwama-smartphone kwandisa ingozi yokukhathazeka nokudangala okungaholela ekuzibulaleni ^[14] .

9. Ukungakwazi ukuzwa nokungaboni

Ukufaka izifakwakhanda zakho usuku lonke kungakhuphula ingozi yokuzwa ^{[ishumi nanhlanu]} . Zingalimaza izindlebe zakho uma uzwa umculo ungaphezu komkhawulo ovunyelwe wevolumu. Ngaphandle kwalokho, ukubuka ifoni yakho ngokuqhubekayo ebusuku kungadala ubumpumputhe besikhashana, ikakhulukazi uma ulele ohlangothini olulodwa okwenza ubheke ifoni yakho ngeso elilodwa ^[16] .

10. Indololwane yeselula

Indololwane yeselula, eyaziwa nangokuthi yi-cubital tunnel syndrome, yenzeka lapho kunokusetshenziswa isikhathi eside kocingo okungadala izimpawu ezinjengokuqaqamba, ukushiswa noma ukuzwa imizwa ku-ulnar nerve engalweni nasesandleni. Ukushintsha izandla zakho ngenkathi usebenzisa ucingo lwakho kungasiza.

11. Kwandisa ukugula

Ukuthinta okungapheli kwamadivayisi wakho kagesi kuvumela ukuqoqwa kwamagciwane ocingweni. Ucwaningo olwenziwe lukhombisa ukuthi cishe amaphesenti angama-92 omakhalekhukhwini ayenezifo kuwo, amaphesenti angama-82 ezandla eziwaphethe ayenamagciwane kanti amaphesenti angu-16 wezingcingo nezandla aqukethe amagciwane e-E.coli. ^[17] .

12. Umdlavuza wobuchopho

Abaphenyi benze izifundo eziningi kubantu ukuphenya ubudlelwano phakathi kokusebenzisa umakhalekhukhwini kanye nengozi yezimila zobuchopho ezimbi, izicubu zobuchopho ezinobungozi kanye nezicubu zezindlala ze-parotid (izicubu ezisezindalweni zamathe) ^[18] . Ucwaningo lukhombisile ukuthi abantu abachitha isikhathi esiningi kumakhalekhukhwini wabo bakhulisa ubungozi be-glioma (umdlavuza wobuchopho) ^[19] .

Amathiphu Wokuvimbela Imiphumela Emibi Yamadivayisi E-elekthronikhi

• Yenza i-inthanethi isebenze kumathebulethi nakumafoni ngoba izokusiza ukukuhlukanisa nemilayezo engapheli futhi ngeke uncike kuyo.

• Zibandakanye neminye imisebenzi ezokuphazamisa kumadivayisi wakho we-elekthronikhi.

• Gwema ukusebenzisa ifoni yakho ukuthola izingcingo uma ikhombisa ibhetri ephansi njengoba ikhipha imisebe eyengeziwe.

• Uma isignali yakho yefoni ingasebenzi kahle, ungalokothi uzame ukuthumela imiyalezo noma ukushaya ucingo ngoba ithumela imisebe enamandla amakhulu ngokuphindwe kabili.

• Nciphisa ukusetshenziswa kwefoni ngesikhathi sokulala.

• Vala ukuxhumeka okungenantambo kwe-Bluetooth nefoni yakho uma kungasetshenziswa ngoba kukubeka ezingeni le-electromagnetic.

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