Ingabe Zisebenza Ngempela Izibuko Ezilula?

-Delile

• Kuyini ukukhanya okuluhlaza okwesibhakabhaka?
• Ingabe ukukhanya okwesibhakabhaka kuyingozi emehlweni akho?
• Iso elomile, i-Digital Eye Strain, ne-Circadian Rhythm
• Ngakho-ke, ingabe izibuko ezikhanyayo eziluhlaza ziyasebenza?
• Kulungile, kepha ngabe bakhona wi-orth it?
• Buyekeza kwe-

Ugcine nini ukuhlola ilogi yesikhathi sefoni yakho? Manje, faka isikhathi osichitha ubheka, yithi, ikhompyutha yomsebenzi, i-TV (sawubona, i-Netflix binge), noma i-e-reader ngaphezu kwesikrini esincane sefoni yakho. Kuyathusa, huh?

Njengoba impilo isiya ngokuya incike ezikrinini, nemakethe yemikhiqizo nayo ihlose ukunciphisa imiphumela yaso sonke lesi sikhathi sesikrini esikhumbeni sakho, emizimbeni nasebuchosheni. Enye yezinto eziphawuleka kakhulu? Izibuko ezikhanyayo eziluhlaza okwesibhakabhaka — izigqoko zamehlo (ezinamalensi okulungisa noma angenazo) ezithi zivikela amehlo akho emisebeni yokukhanya eyingozi ephuma kuwo wonke amadivayisi wakho owathandayo.

Impela, izibuko ezikhanyayo eziluhlaza okwesibhakabhaka ziyizaba ezinhle kunoma ngubani ohahela ukubukeka kwezingilazi — kepha onombono ka-20/20 — ukuthethelela ukuthenga nokugqoka amabhangqa. Kodwa ingabe izibuko ezikhanyayo eziluhlaza okwesibhakabhaka ziyasebenza, noma ingabe konke kuyi-hype? Futhi, ngalokho, ingabe ukukhanya okuluhlaza okwesibhakabhaka konke okunobungozi emehlweni akho noma kunjalo? Lapha, ochwepheshe baphendula yonke imibuzo yakho.

Kuyini ukukhanya okuluhlaza okwesibhakabhaka?

"Ukukhanya okuluhlaza okwesibhakabhaka kuyinkimbinkimbi kakhulu kunalokho ongakucabanga," kusho uSheri Rowen, MD, udokotela wezifo zamehlo futhi oyilungu le-Eyesafe Vision Health Advisory Board.

"Ukukhanya kwakhiwa izinhlayiya zikagesi ezibizwa ngokuthi ama-photon ezihamba ngamagagasi," kusho uDkt Rowen. "Lawa mabanga amaza okukhanya okubonakalayo nalawo angabonakali alinganiswa ngama-nanometer (nm); amafushane ubude be-wave (futhi ngaleyo ndlela, ukwehla kwesilinganiso se-nm), kukhulisa amandla."

"Iso lomuntu libona kuphela ingxenye yokukhanya ebonakalayo ye-spectrum kagesi, esukela ku-380-700 nm futhi imelelwa imibala e-violet, indigo, eluhlaza okwesibhakabhaka, eluhlaza okotshani, ephuzi, ewolintshi, nebomvu," kusho yena. "Isibani esiluhlaza okwesibhakabhaka, esaziwa nangokuthi ukukhanya okukhulu kwamandla amakhulu (HEV), sinobude obufushane bokukhanya okubonakalayo (phakathi kuka-380-500 nm) ngakho-ke sikhiqiza amandla aphakeme kakhulu."

Yebo, ukukhanya okuluhlaza okwesibhakabhaka kuvela emishinini yakho eminingi yedijithali, kodwa futhi kuvela kweminye imithombo yokukhanya eyenziwe ngumuntu (njengamalambu asemgwaqweni nokukhanya kwangaphakathi) futhi kuvela ngokwemvelo elangeni. Yingakho ukukhanya okuluhlaza okwesibhakabhaka empeleni kubhekwa njengokudingekile emisebenzini ebalulekile, njengokulawula isigqi se-circadian esinempilo (ukuvuka kwemvelo komzimba nokujikeleza kokulala), kusho uDkt Rowen. Kepha kulapho futhi izingqinamba zingavela khona.

Ingabe ukukhanya okwesibhakabhaka kuyingozi emehlweni akho?

Nakhu lapho kuthikamezeka ngokwengeziwe. Cishe uke wezwa ukuthi ukukhanya okwesibhakabhaka akukuhle empilweni yakho yeso. Eqinisweni, u-Ashley Katsikos, OD, FAAO, uchwepheshe wamehlo omile e-Golden Gate Eye Associates ngaphakathi kwe-Pacific Vision Eye Institute uthi, ngokuhamba kwesikhathi, ukuchayeka okwenyukayo ekukhanyeni okuluhlaza kwe-HEV kungaholela ekulimaleni okukhethekile kwesikhathi eside emehlweni akho, kufaka phakathi ukulimala okungaba khona kumaseli e-retina, ukonakala kwe-macular okuhlobene nobudala (ukulimala engxenyeni ethile ye-retina yakho, okungaholela ekungaboni), i-cataract zakuqala, i-pinguecula ne-pterygium (ukukhula kwesiqu se-conjunctiva yeso lakho, ukumbozwa okusobala okumhlophe ingxenye yeso, engadala iso elomile, ukucasuka, futhi, esikhathini eside, izinkinga zombono), iso elomile, kanye nobunzima bamehlo edijithali.

Kodwa-ke, abanye ochwepheshe — kanye neAmerican Academy of Ophthalmology (AAO) —bayagcina ukuthi, yize ukukhanya okuluhlaza okwesibhakabhaka nemisebe ye-UV evela elangeni kungakhuphula ingozi yesifo samehlo, inani elincane lokukhanya okuluhlaza okwesibhakabhaka okuqhamuka esikrinini sekhompuyutha ' t kukhonjisiwe ukuthi kudala noma yimuphi umonakalo omkhulu emehlweni akho.

"Ngokwazi kwethu njengamanje, ukukhanya okuluhlaza okwesibhakabhaka akulimazi iso lomuntu, njengoba uqhubeka nempilo yakho yansuku zonke," kusho uSunir Garg, MD, okhulumela imitholampilo we-American Academy of Ophthalmology kanye noprofesa wezifo zamehlo eWills Eye Isibhedlela. "Ukukhanya okuluhlaza okwesibhakabhaka kuyindlela yemvelo yokukhanya okukhona elangeni - ngaphandle, uthola ukukhanya okuluhlaza okwesibhakabhaka okuvela elangeni kunalokho obekungenzeka kusikrini sakho sefoni, ngisho nokuhlala lapho amahora ambalwa ngosuku. Iso lomuntu wenze umsebenzi omuhle kakhulu eminyakeni eyizinkulungwane yokuziphendukela kwemvelo ekuhlungeni imisebe eminingi eyingozi evela elangeni — futhi yamukelwa emafonini noma kumathebulethi noma ezikrinini kodwa emazingeni aphansi kakhulu kunalawo akhona elangeni lemvelo. "

Lokho kusho, ukuhlangana kwakho ndawonye ezikrinini kweqise ngempela — abantu abaningi bababuka ihora nehora, usuku nosuku, isikhathi esiningi sempilo yabo. Kungakho uDkt. Rowen ephikisa ngokuthi “nakuba inani lokukhanya elikhishwa izikrini zedijithali ngempela liphansi kakhulu kunokukhanya kwelanga, manje sesichitha isikhathi esiningi siphambi kwezikrini ngaphandle kokwazi imiphumela yomphumela wokunqwabelana kwalesi sithamo esiphansi semisebe amehlo." Futhi, ngenxa yentuthuko yezobuchwepheshe, izibonisi ziya ngokukhanya, futhi ukuhlanganiswa kwazo empilweni yansuku zonke kuya ngokuya kuba nzima, usho kanjalo. Cabanga ngamadivayisi we-AR / VR athola ukuthandwa nokuthi kanjani eduze babambe idivayisi ekhipha ukukhanya okuluhlaza emehlweni akho.

Kuyaphawuleka ukuthi ubungozi bokukhanya okuluhlaza okwesibhakabhaka bungase bukhathazeke kakhulu ezinganeni nakubantu abadala abasebasha (abaneminyaka engaphansi kuka-20) abasengozini enkulu ngenxa yokuthi banelensi ecace kakhulu, futhi ngaleyo ndlela bahlunge kancane okwesibhakabhaka, kusho uDkt. Rowen. Ngokuhamba kwesikhathi, njengoba ilensi esweni lomuntu liguga, "iba phuzi ngokwengeziwe, ngaleyo ndlela ihlunge ukukhanya okuningi okuluhlaza okwesibhakabhaka esibhekeke kukho," usho kanje. "Asazi imiphumela yesikhathi eside yalokhu kukhanya okukhulu, okuluhlaza okwesibhakabhaka ezinganeni ezisencane ezizoba neminyaka engama-80 yokusebenzisa i-digital device."

Uthini ucwaningo? Umbiko wango-2019 we-French Agency for Food, Environment, and Occupational Health & Safety (ANSES) uqinisekisa ukuthi ukuchayeka isikhathi eside kwe-retina ekukhanyeni okuluhlaza okwesibhakabhaka kuyisici esinomthelela ekwenzekani kokuwohloka kwe-retina, ngokusho kukaDkt. Rowen. Uhlolojikelele locwaningo lwango-2018 olushicilelwe ku Ijenali yamazwe ngamazwe ye-Ophthalmology ithole ukuthi, ngenkathi inani elithile lokukhanya okwesibhakabhaka lingakhuthaza ukuthuthukiswa kwamehlo omuntu futhi lilawule isigqi se-circadian, imiphumela eyingozi yokukhanya okuluhlaza okwesibhakabhaka ingafaka izinga lokulimala ku-cornea, i-crystal lens, ne-retina esweni lomuntu.

Yize, uDkt Garg enikeza ukuphikisana okuphikisayo, ethi izifundo ezikhona ikakhulukazi zibheka amagundane noma amangqamuzana e-retinal aphakanyisiwe axhomeke ezitsheni zePetri futhi afaka ukuvezwa "ekukhanyeni okuluhlaza okwesibhakabhaka okuqinile impela - kwesinye isikhathi kuqine ngokuphindwe kayikhulu noma kayinkulungwane kunalokho obekuzoba khona ukwethula okuvela kumafoni — kanye namahora ekugcineni, okungelona ikhwalithi enhle kakhulu ephakamisa ukuthi ukukhanya okuluhlaza okwesibhakabhaka kudala izinkinga kubantu, "usho kanje. Ngenxa yalokhu, ngonyaka odlule noma kunjalo, abacwaningi baqale ukusebenzisa izibonisi ezifana nomthengi njengomthombo wokukhanya kuzilingo zabo ze-in vitro kanye nokukhanya okuphansi okufana nokuhlolwa kwesikrini sedijithali ku-vivo izivivinyo ezilwaneni nakumaseli abonwe ukulimala lapho kuvezwa okwengeziwe, kusho uDkt. Rowen.

Ukujikeleza kwekhanda? Ukuthatha: "Kuningi esisadinga ukukuqonda ngezindlela zokuxhumana okulula namaseli e-retina namandla eso okulungisa umonakalo ozovela ekugcineni," kusho uDkt Rowen. Futhi, njengamanje, alukho nje ucwaningo lomuntu olwanele ukukhombisa imiphumela yokukhanya okuluhlaza okwesibhakabhaka ngendlela emele ngempela ukuthi sikusebenzisa kanjani kulezi zinsuku — uyazi, ukuskrola iTikTok embhedeni nakho konke.

Iso elomile, i-Digital Eye Strain, ne-Circadian Rhythm

Uma uhlanganisa sonke isikhathi osichitha ubuka izikrini, kulula ukubona ukuthi kungani ukukhanya okuluhlaza okwesibhakabhaka kucatshangwa njengokungenzeka kube yingozi (ngemuva kwakho konke, noma yini imvamisa akulungile). Sesikushilo lokho, kuyilapho singaqiniseki ngokuphelele ngesixhumanisi phakathi kokukhanya okuluhlaza okwesibhakabhaka kanye isifo samehlo, bobathathu ochwepheshe bayavuma ukuthi isikhathi esiningi sesikrini ngokuqinisekile singaholela ekucindezelekeni kwamehlo edijithali kanye/noma iso elomile, futhi kungase kuphazamise isigqi sakho se-circadian.

Uhlobo lwamehlo edijithali yisimo esichaza ukungakhululeki kwamehlo okujwayelekile ngemuva kokusetshenziswa kwesikrini futhi sikhonjiswa ngamehlo omile, ikhanda elibuhlungu, nokubona okufiphele. (Nakhu konke odinga ukukwazi mayelana nobunzima bamehlo edijithali.)

Iso elomile kungaba uphawu lwe-digital eye strain, kodwa futhi ibhekisela esimweni lapho umuntu engenazo izinyembezi ezanele zekhwalithi ukuze agcobe futhi ondle iso, ngokusho kwe-American Optometric Association. Kungabangelwa yizinto zombono (njengamalensi wokuxhumana kanye ne-LASIK), izimo zezokwelapha, imishanguzo, ushintsho lwama-hormone, nobudala. Futhi — yebo — ukwehluleka ukucwayiza njalo, njengalapho ubuka esikrinini sekhompyutha isikhathi eside, nakho kungaba nomthelela ezimpawu zamehlo ezomile.

"Uma uvuka ekubhekeni ikhompyutha amahora amaningi futhi amehlo akho elimele, lokho kuyinto yangempela," kusho uDkt Garg. Kepha lokho okuhlangenwe nakho akuveli ekukhanyeni okuluhlaza okwesibhakabhaka kuphela. "Uma ubuka esikrinini isikhathi eside, awucwayizi kaningi, ngakho-ke amehlo akho ayoma, futhi njengoba ungahambisi amehlo akho — agxile endaweni eyodwa futhi awanyakazi-- noma yimuphi umsebenzi ofana nalona uzodala ukuthi amehlo akho akhathale bese uzizwa ekhathaza,” usho kanje.

Isigqi se-Circadian imiphumela ebangelwe ukukhanya okuluhlaza okwesibhakabhaka nayo iphonselwe inselelo yize kunombono owamukelwa kahle wokuthi iphazamisa le ndlela ebalulekile yokuphumula. Akungabazeki, uzwile umthetho othi "asikho isikhathi sesikrini ngaphambi kokulala". Ngenxa yokuthi amadivaysi akho edijithali akhipha ukukhanya okuluhlaza okunamandla amakhulu (njengelanga), ucwaningo luye lwaphakamisa ukuthi ukukhanya okuluhlaza okwesibhakabhaka kakhulu ebusuku kungaphazamisa isigqi sakho semvelo sokujikeleza, okungabangela ukungalali ebusuku nokukhathala phakathi nosuku, kuchaza uDkt. Rowen.

Lezi zifundo zikhombisa ukuthi ukukhanya okuluhlaza okwesibhakabhaka kungavimbela ukukhiqizwa komzimba wakho kanye nokukhishwa kwemvelo kwe-melatonin (i-hormone yokulala), okungaholela ekuphazamisekeni kwemijikelezo yokulala — futhi bonke ochwepheshe abathathu bavumelana ngaleli qiniso. Kodwa-ke, ucwaningo olusha lwango-2020 olushicilelwe kuI-Biology yamanje iphakamisa ukuthi ukukhanya okuluhlaza akumele kube necala, impela; abacwaningi baveze amagundane ekukhanyeni okulinganayo okwakungama-hues ahlukene futhi baphetha ngokuthi ukukhanya okuphuzi empeleni kubonakala kuphazamisa ukulala kunokukhanya okuluhlaza okwesibhakabhaka. Kunemigede embalwa, yeqiniso: Lawa amagundane, hhayi abantu, amazinga okukhanya ayemnyama, kungakhathalekile umbala, angahle angakhanyi izibani ezikhanyayo ze-elekthronikhi, futhi abacwaningi babheka ngqo izigaxa emehlweni abo (ezithola umbala ) esikhundleni se-melanopsin, ezwa ukukhanya futhi esemqoka ekukhishweni kwemfihlo ye-melatonin, kusho uDkt.Cathy Goldstein, isazi sokulala eMichigan Medicine lapho exoxwa no ISIKHATHI.

Ngenkathi lolu cwaningo olusha luphonsela inselelo ukukhanya okuluhlaza okwesibhakabhaka kuqhathaniswa nombono we-melatonin, uDkt. Rowen ugcizelela ukuthi obunye ubufakazi obuthe xaxa buhambisana nale mbono — futhi, ngenxa yalokho, kufanele ubeke umkhawulo ekukhanyeni okuluhlaza okwesibhakabhaka ngaphambi kokulala. "Imiphumela yezifundo ezimbalwa zokuhlola ezenziwa kubantu, lapho abantu babenikezwa ukukhanya okuluhlaza okwesibhakabhaka okuvela ekukhanyeni okufakelwayo noma ezikrinini (amakhompyutha, izingcingo, amaphilisi, njll.), Zazingaguquguquki futhi zakhombisa ukuthi ukuhlanganiswa kwe-melatonin yasebusuku kubambezelekile noma kwavinjelwa ngokuchayeka kancane ekukhanyeni okuluhlaza okwesibhakabhaka,” usho kanje.

Ngakho-ke, ingabe izibuko ezikhanyayo eziluhlaza ziyasebenza?

Mayelana nokuhlunga nje ukukhanya okuluhlaza okwesibhakabhaka, yebo, bayakwenza umsebenzi. "Amalensi ambozwe ngento esiza ekuhlungeni i-HEV blue light spectrum," kusho uDkt. Rowen.

"Uma sicabanga ukuthi inkampani ehloniphekile, bangazishaya kahle lezo zinhloso futhi bakhansele ubude bamaza ahlukahlukene," kusho uDkt Garg. Isibonelo, uma uke wasebenza ngama-lasers futhi udinga ukugqoka izibuko ezikhethekile zokuphepha, ngokuvamile zivimba ubude be-laser oyisebenzisayo, usho kanjalo. Ngakho-ke akufani nobuchwepheshe obusha obuhlanyayo—okungakho futhi izibuko ezikhanyayo eziluhlaza zingabizi (noma akufanele) zibize imali eshisiwe.

"Mayelana nokusebenza, izingqinamba eziyinhloko abantu ababhekana nazo isikhathi eside sesikrini ukucindezelwa kwamehlo edijithali, isigqi se-circadian ukuphazamiseka kokulala, nezinye izimpawu zokukhuluma ezinjengamehlo omile, ikhanda elibuhlungu nokukhathala," kusho uDkt Rowen. Futhi uma uzwile kubantu abathanda izibuko zabo ezikhanyayo okwesibhakabhaka, cishe ngeke umangale ukuzwa ukuthi "iningi leziguli liyaqaphela ukuthi liyasebenza ngoba izimpawu zabo zokucindezeleka kwamehlo kanye nekhanda liyaphela nakuba abanciphisi isikhathi sabo sesikrini,” kusho uDkt. Katsikos.

Uma ufuna ukuzama ukubhangqa, uchwepheshe wezokunakekelwa kwamehlo wakho ungumthombo wakho ongcono kakhulu wokunquma izidingo zakho ezithile nokusiza ekunqumeni ukuthi iziphi izambatho zamehlo ezilungele izidingo zakho zansuku zonke, kanye nokuhlangabezana noma ukweqa amazinga ekhwalithi embonini, kusho uDkt Rowen. "Kunabakhiqizi abaningana abahle bokukhanya kokukhanya okuluhlaza okwesibhakabhaka futhi ngenxa yokuthi amalensi akhelwe kudokotela uma kudingeka, lawalensi enziwa emazingeni asezingeni eliphakeme kakhulu atholakalayo. Ungahle uthande ukubuza ngokuncipha kokukhanya okukhanyayo okukhanyayo kanye namalensi we-photochromic ezihlinzeka ngokuvikelwa okuhle ekukhanyeni kwe-UV nokuluhlaza okwesibhakabhaka ngenkathi nobabili nisendlini nangaphandle. "

Kulungile, kepha ngabe bakhona wi-orth it?

Ngenkathi izibuko ezikhanyayo eziluhlaza okwesibhakabhaka ngobuchwepheshe yenza umsebenzi—njengalokhu, benza umsebenzi wabo wokuvimba amehlo akho ekukhanyeni okuluhlaza—ukuthi afaneleka yini ukuwathenga kungomunye umbuzo. Ngoba, ngempela, uma imiphumela yeqiniso yokukhanya okuluhlaza okwesibhakabhaka emehlweni omuntu isesemoyeni, kunjalo nekhono lezibuko ezikhanyayo eziluhlaza okwesibhakabhaka ukwenza noma yini ukusiza.

Futhi-okumangazayo, ukumangala-ucwaningo lwezibuko ngokwazo aluhlanganisi ngandlela thile. Ukubuyekezwa okuhlelekile kuka-2017 okubuke izifundo ezintathu ngemiphumela yamalensi avimbela ukukhanya okuluhlaza okwesibhakabhaka ekusebenzeni okubonakalayo, impilo ye-macular, kanye nomjikelezo wokulala akutholanga bufakazi bekhwalithi ephezulu bokusekela ukusebenzisa lezi zinhlobo zamalensi.

Sekushiwo lokho, ngaphandle kwezindleko, ayikho ingozi enkulu yokuzama izibuko ezikhanyayo eziluhlaza okwesibhakabhaka. "Ngokuvamile akunjalo kuyalimaza ukugqoka amalambu aluhlaza okwesibhakabhaka okuvimba izigqoko zamehlo, ngakho-ke kungcono ukuwagqoka kunokuthi ungagqoki, "kusho uDkt. Katsikos. Izibuko ezikhanyayo eziluhlaza okwesibhakabhaka zingakusebenzisa ukusuka ku- $ 17 online kuya ku- $ 100 esitolo esikhethekile se-eyewear. Ungangeza nobuchwepheshe kuma-lens akho kadokotela (Ukuthi imishwalense yakho iyazemboza noma cha kuzoya ngohlelo lwakho lombono, lapho uthenga khona, nokuthi ayahamba kuma-Rx lens akho noma cha.)

Kukhona, noma kunjalo, enye into ethokozisayo okufanele uyikhumbule uma ucabanga ukuhamba ngomzila wamalensi we-Rx: amandla ukuhlanekezela umphumela izibuko ezikhanyayo eziluhlaza zingaba naso kusigqi sakho sokujikeleza—ikakhulukazi uma ukhetha ukubeka isihlungi esivimba ukukhanya okuluhlaza okwesibhakabhaka kupheya yezibuko ohlela ukuzigqoka kuwo wonke amahora akho wokuvuka. "Uma uvimba ukukhanya okuluhlaza okwesibhakabhaka ngawo wonke amahora emini noma ebusuku, lokho kungaba nomthelela ongemuhle kulokho esikubiza ngokuthi ukungena entweni yesigqi se-circadian," aka ukuvumelanisa isigqi sakho se-circadian nesikhathi sangaphandle, kusho uDkt. .Garg. Uma ngokuzumayo ugqoke izibuko ezivimba ukukhanya okuluhlaza okwesibhakabhaka usuku lonke, umzimba wakho ungase ucabange, "kuzoba nini emini?" Uthena. "Ngokuziphendukela kwemvelo, sesijwayele ukukhanya okuluhlaza okwesibhakabhaka ukusiza ukugcina isigqi sokuphepha, futhi uma lokho kuphela, lokho kungaba nemiphumela emibi futhi."

Ngenhlanhla, into elula kakhulu ongayenza ukuze ulwe nokuqina kwamehlo edijithali, iso elomile, nokukhathala kwamehlo ngenxa yesikhathi sesikrini ukuzijayeza ukuvivinya umzimba kwamehlo okulula futhi uthathe ikhefu njalo ngenkathi usebenza phambi kwekhompyutha noma ugqolozele enye. isikrini. UDkt. Garg uncoma umthetho we-20/20/20: Njalo ngemizuzu engu-20, thatha ikhefu lamasekhondi angu-20, bese ubheka amafidi angu-20 kude. "Lokho kuzokuphoqa ukuthi uhambise amehlo akho, futhi kuzokusiza ukugcoba amehlo akho," usho kanje.

Futhi into eyodwa ebaluleke kakhulu okufanele uyikhumbule? Imvamisa, emhlabeni wezempilo, amasu alula kakhulu okunakekela impilo yakho ahamba phambili. "Kuzo zonke izinto ezahlukahlukene ongazenzela impilo yakho kanye nokuphila kahle, angicabangi ukuthi lokhu kufanele kube phezulu ohlwini lwakho lokukhathazeka," kusho uDkt Garg. "Ukukhathazeka ngokudla ngendlela efanele, ungabhemi, futhi uzivocavoce ngokusesilinganisweni. Lezo zinto zizosiza ngempela ukugcina amehlo akho ephilile."

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