Muri iki gihe, telefoni, mudasobwa, tablets na televiziyo byabaye igice cy’ubuzima bwa buri munsi. Turabikoresha mu kazi, mu kwiga, mu itumanaho no kwidagadura. Ikoranabuhanga ubwaryo si ikibazo; ikibazo gishobora gutangira iyo tumara igihe kinini kuri screens, cyane cyane nijoro, cyangwa bigatuma umubiri ubura umwanya wo kuruhuka no gukora imyitozo.

1. Telefoni ishobora kubuza umuntu ibitotsi

Umuntu ushobora kujya mu buriri saa yine z’ijoro afite gahunda yo gusinzira, ariko agatangira kureba WhatsApp, TikTok, YouTube cyangwa Instagram. Akavuga ati: “Reka ndebeho gato,” nyuma y’isaha akabona ko atarasinzira.

Urumuri rwa screen nijoro rushobora kugabanya umusemburo wa melatonin, umusemburo ugira uruhare mu gutegura umubiri gusinzira. Iyo umuntu akomeje kureba screen kugeza nijoro, bishobora gutuma gusinzira bitinda cyangwa ibitotsi bikaba bidahagije.

Ibi ni byo bituma umuntu ashobora kubyuka mu gitondo yumva ananiwe, nubwo yaba yagiye mu buriri kare.

2. Ubushyuhe kubice bimwe by’umubiri?

Ku bijyanye na laptop, ikindi kintu umuntu agomba kwitondera: ubushyuhe. Gushyira laptop ku bibero igihe kirekire bishobora gushyushya cyane ahagana ku mubiri wo hasi. Ubushakashatsi bwakozwe ku bantu bwerekanye ko gukoresha laptop ku bibero bishobora kuzamura ubushyuhe bw’udusabo tw’intanga; ubushyuhe bukabije muri ako gace bushobora kugira uruhare ku buzima bw’intanga.

Ni yo mpamvu ari byiza gukoresha laptop uyishyize ku meza cyangwa ku gikoresho kiyifasha kutaba ku mubiri igihe kirekire. Ibi kandi bifasha umuntu kwicara neza no kwirinda kubabara umugongo n’ijosi.

3. Kwicara igihe kirekire na byo ni ikibazo

Tekereza umuntu umara umunsi kuri computer ku kazi, mu kiruhuko agafata telephone, nimugoroba akareba televiziyo, hanyuma mbere yo kuryama akongera gufata telefone.

Ashobora kuba amaze amasaha menshi umubiri udakora.

WHO ishimangira ko igihe kinini cyo kwicara no kudakora imyitozo bifitanye isano n’ingaruka zitandukanye ku buzima. Ni yo mpamvu ikibazo atari screen gusa, ahubwo ari n’ibyo screen isimbura: kugenda, gukora siporo no kuruhuka.

4. Amaso na yo arananirwa

Kureba screen igihe kirekire bishobora gutuma umuntu yumva amaso ananiwe, cyangwa akabona ibintu bidasa neza nyuma yo kumara igihe kinini kuri computer cyangwa telefone.

Kuruhura amaso no gufata ukaruhuko buri gihe ni akamenyero keza, cyane cyane ku bantu bakoresha computer amasaha menshi ku kazi cyangwa ku ishuri.

5. Telephone ishobora guhungabanya concentration

Umuntu ashobora kuba ari kwiga cyangwa gukora, notification ikaza kuri telephone. Arayifungura, akabona message, akajya kureba status, nyuma akabona video imwe.

Igihe gito ashobora kumara kuri telephone gishobora gusa nk’aho nta kibazo, ariko guhora uhinduranya ibyo witaho bishobora gutuma kwibanda ku kazi kamwe bigorana.

Ni yo mpamvu kuzimya notifications zidafite akamaro no gushyira telephone kure mu gihe cyo kwiga cyangwa gukora bishobora gufasha.

Ni iki cyakwereka ko device yawe iri ku kwangiza?

Hari ibintu byoroshye umuntu ashobora kwibonaho:

·         Kujya kuryama ariko ntubone ibitotsi .

·         Kubyuka ugahita ushaka kureba telephone.

·         Kumva amaso ananiwe nyuma yo kureba screen igihe kirekire.

·         Kubabara ijosi cyangwa umugongo kubera uko wicara ureba telephone.

·         Kumara igihe kinini wicaye aho kugenda cyangwa gukora siporo.

·         Gutangira kwiga cyangwa gukora, ariko ukabura concentration.

·         Kubyuka unaniwe kubera gusinzira nabi.

Ntabwo buri kimenyetso bivuze ko umuntu afite indwara, ariko iyo bibaye akamenyero ka buri munsi, ni ikimenyetso cy’uko uburyo dukoresha devices bushobora kuba bukeneye guhinduka.

Ese n'igihe kingana gute umuntu yamara imbere ya screen?

Nta mubare umwe w’amasaha ukwiye abantu bakuru bose, kuko hari abakoresha computer mu kazi amasaha menshi, abandi bakayikoresha mu kwiga. Icy’ingenzi ni ugutandukanya screen time y’akazi cyangwa kwiga na screen time yo kwidagadura.

Ku muntu mukuru, gushyiraho intego yo kugabanya screen time yo kwidagadura ikagera hafi y’amasaha 2–3 ku munsi bishobora kuba intego ifatika ku bantu benshi. Ariko si itegeko rya muganga rigomba gukurikizwa na buri wese.

Ikiruta kubara amasaha ni ukureba niba screen itangiye kukwambura ibitotsi, imyitozo, imirimo cyangwa igihe cyo gusabana n’abandi.

Ni byiza kandi gufata uturuhuko mu gihe ukoresha computer, kugenda, gukora siporo no kugabanya cyane gukoresha telefone mu gihe cyo kuryama.

8. Ese tugomba kureka telefoni?

Oya. Telefoni n’ibindi bikoresho by’ikoranabuhanga bidufitiye akamaro kanini. Zidufasha kwiga, gukora, kuvugana n’abandi no kubona amakuru.

Ikibazo si ukuba ufite telephone; ikibazo ni uko uyikoresha.

Umuntu ashobora gutangira n’ingamba zoroshye: gushyira telephone kure y’uburiri, kuzimya notifications zidafite akamaro, kugabanya social media, gufata uturuhuko no kwirinda screen mbere yo kuryama.

Ese Ubushakashatsi bubivugaho iki?

Meta-analysis yasohotse mu 2024 yasesenguye ubushakashatsi 55, burimo abantu 41,716 bo mu bihugu birenga 20, isanga gukoresha electronic media bifitanye isano n’ubuziranenge buke bw’ibitotsi ndetse n’ibibazo byinshi byo gusinzira.

Ubundi bushakashatsi bunini bwasesenguye cohort studies 21 zirimo abantu barenga 548,000 na bwo bwabonye isano hagati y’igihe kinini kuri screen n’igihe gito cyo gusinzira, kuryama bitinze ndetse n’ibimenyetso byo kudasinzira.

Ibi bihura n’ibyo abantu benshi babona buri munsi: telephone ishobora kutwambura igihe cyo gusinzira tutabizi, cyane cyane iyo tuyikoresha mu buriri.

Electronic devices ntabwo ari umwanzi w’umuntu. Ikoranabuhanga rituma ubuzima bwacu bworoha, ariko dukeneye kumenya igihe cyo kurikoresha n’igihe cyo kurireka.

Ikintu gikomeye ni ukwirinda ko screen itwambura ibitotsi, imyitozo, umwanya wo kuruhuka n’ubushobozi bwo kwibanda.

Kandi ku muntu ukoresha laptop, kuyishyira ku meza aho kuyitereka ku bibero igihe kirekire ni akamenyero keza, cyane cyane kubera ubushyuhe ishobora gutanga.

Mu yandi magambo, ntidukeneye gutinya ikoranabuhanga; dukeneye kurikoresha mu rugero no kurinda umubiri wacu umwanya wo kuruhuka.