Ubushakashatsi bwakozwe n’ikigo Reid Health cyo muri USA, buvuga ko nta mubare runaka w’amasaha ufatwa nka ntarengwa umuntu mukuru atagomba kurenza ari imbere ya screen; nyamara hari gihamya ko kumara umwanya munini imbere ya screen iyo ari yose bigira ingaruka mbi ku buzima.

Urugero, inyigo ya Reid Health yagaragaje ko abantu bamara amasaha ari hejuru y’atandatu ku munsi bareba muri screen baba bafite ibyago byinshi byo kugira ibibazo bya kwiheba, iyo nyigo yanasanze ko kutarenza iminota 30 ku munsi umuntu akoresha imbuga nkoranyambaga “bifasha kugira ubuzima bwiza”. Ikindi kandi ubwoko n’ubwiza bya screen nabyo ngo bibigiramo uruhare.

Ingaruka zo gutumbira screen umwanya munini

• Kubura ibitotsi no gusinzira nabi - Urumuri ruturuka muri screen rwohereza amakuru abwira ubwonko ko butagomba gusinzira, bityo uko umuntu akomeza gutumbira muri screen umunsi wose bikagira ingaruka no ku misinzirire ya ninjoro.

• Kuribwa amaso n’umutwe – Kumara umwanya munini utumbiriye muri screen bishobora gutera amaso guhorana umunaniro, kumererwa no kureba ibikezikezi, ari nako binaniza udutsi two mu mutwe umuntu agahora awurwaye.

• Kubatwa – Imbuga nkoranyambaga na telefone zigezweho bimaze igihe kitarenze imyaka 20 bibayeho kandi ingaruka bigira ku buzima bw’abantu ziracyavumburwa. Inyigo ziheruka gukorwa zagaragaje ko abantu bashobora gukuza ingeso zo kubatwa (gutwarwa birenze urugero) na telefone zigezweho n’imbuga nkoranyambaga. Urugero nko guhora umuntu atekereza kuri telefone, mudasobwa, tablet cyangwa urubuga nkoranyambaga runaka ari nako arushaho kubirarikira.

Hari no kuba umuntu yakuza ingeso yo kwiyambaza telefone cyangwa imbuga nkoranyambaga zikoresha porogaramu (Apps) runaka kugira ngo ahindure uko arimo kwiyumva muri ako kanya, bikaba byatera umuntu kumva asa n’uwihebye igihe atabashije guhita abona telefone cyangwa uburyo bwo kugera kuri izo mbuga nkoranyambaga. Niba rero izo ngeso zikomeje gukura ku buryo zigera ku rwego rwo kukuvangira mu buzima busanzwe, ni ibyo kwitondera.

• Kubabara ibikanu, mu bitugu n’umugongo – Umwanya umara wicaye urimo kwandika kuri mudasobwa cyangwa wunamye ureba muri telefone, binaniza ijosi, ibitugu n’umugongo. Kandi iyo umaze umwanya muremure umeze utyo, bishobora kukuviramo ububabare cyangwa kwangirika kw’imikaya iri hagati y’amagufa.

• Impinduka mu mitekerereze – Ubusanzwe kumara umwanya munini imbere ya screen ku bana bigira ingaruka ku mikurire y’ubwonko. Ariko se ni izihe ngaruka bigira ku bwonko bw’umuntu mukuru? Inyigo yakozwe n’ikigo Science Direct mu 2020 yerekanye ko abantu babaswe na telefone zigezweho bagize ibibazo mu gice cy’ubwonko gishinzwe kohereza ubutumwa n’ubushobozi bwo gutekereza byihuse buragabanuka.

• Igabanuka ry’imikoreshereze y’umubiri – Umwanya tumara tureba muri telefone, mudasobwa na televiziyo, ni wo abakurambere bakoreshaga bakora imirimo isaba kuticara, urugero nko kugenda n’amaguru, gukora mu busitani, gukina, gukora siporo, gushyira mu bikorwa imishinga, gusana ibikoresho bitandukanye byo mu rugo n’ibindi. Imibereho yo kudakoresha umubiri ifitanye isano y’ako kanya n’ibyago byinshi byo kugira umubyibuho ukabije n’ibindi bibazo by’ubuzima.

Ese hari umwanya ntarengwa wo kumara kuri screen?

Abashakashatsi b’ikigo National Heart, Lung, and Blood Institute (NIH) cyo muri USA bavuga ko abantu bakuru batagombye kurenza amasaha abiri ku munsi bareba muri screen igihe batari mu kazi. Ikindi gihe kirenze kuri icyo aho kukimara urimo kureba muri screen wagombye ahubwo kugikoresha mu bindi bikorwa bituma ukoresha umubiri.

Dore ibyagufasha kutaba imbata ya screen

• Zimya ibimenyesha (notifications). Telefone zigezweho cyangwa ibindi bikora nkazo bigira ikoranabuhanga rituma umenya niba hari ubutumwa bushya wohererejwe cyangwa igikorwa gishya kibayeho. Ibyo bituma ugira amatsiko yo kureba kuri telefone yawe, kandi akenshi ugasanga birangiye umazeho umwanya urenze uwo wagombaga kumaraho ureba icyo warugiye kurebaho mbere.

• Koresha inyibutsa-gihe (Timer). Telefone zigira isaha ushobora gukoresha wiha gahunda zitandukanye, kimwe n’ibikoresho bishyushya amafunguro igihe urimo kureba televiziyo cyangwa ukoresha tablet yawe. Igihe ya nyibutsa-gihe yawe ikwakuye, hita uzimya igikoresho icyo ari cyo cyose waruriho ubundi ugerageze kunyeganyeza umubiri wawe. Ushobora guhaguruka ukagendagenda, gusukura inzu cyangwa ugakora siporo zoroheje zo mu rugo.

• Shyira telefone kure y’igitanda. Abantu benshi usanga bagwa mu mutego wo kureba muri telefone zabo igihe bagiye kuryama ari ninjoro cyangwa igihe bicuye. Ibi bigira ingaruka ku misinzirire yawe kandi bikaba byanagukurikirana ugasanga umaze umunsi wose muri telefone. Koresha isaha igenewe gukangura kugira ngo ibe ari yo igukangura naho telefone na tablet byawe ubishyire hanze y’icyumba uraramo.

Icyitonderwa: Niba ufite impungenge zirebana n’ingaruka za screen ku buzima bwawe, urugero nko kuribwa amasa, umugongo cyangwa kumva ufite ukwiheba muri wowe, iyi nkuru ntabwo ihagije ngo wumve ko wamaze kumenya imiterere y’ikibazo ufite. Ahubwo reba uko wafata gahunda na muganga wawe byihuse.