Tani waa su'aal dad badan ay is weydiinayeen marka loo eego cudurka faafa ee coronavirus ee socda, markii gelitaanka jimicsiga fog uu kaliya ku koray baahsanaanta.Laakin kuma habboona qof walba, ayay tiri Jessica Mazzucco, oo ah maamulaha jirdhiska ee shahaado ka haysta aagga NYC iyo aasaasaha The Glute Recruit."Tababaraha khaaska ah ee internetka ayaa ugu fiican qof ku jira heer dhexe ama heer sare ee jirdhiska."
Tababare heerka dhexe ah ayaa khibrad u leh noocyada jimicsiga gaarka ah ee ay fulinayaan oo uu si fiican u fahmay goof habboon iyo wax ka beddelka kuwaas oo ka caawin kara inay gaaraan yoolalkooda.Tababare sare waa qof si joogto ah u shaqeeyay in badan oo eegaya inuu kordhiyo xoogga, awoodda, xawaaraha ama xoojinta.Waxay si fiican u yaqaanaan sida saxda ah ee jimicsiga loo fuliyo iyo sida loo hagaajiyo doorsoomayaasha si ay u gaadhaan hadafkooda.
"Tusaale ahaan, ka soo qaad in qof uu la kulmaayo taagga xoogga leh ama taagga miisaanka oo lumaya," Mazzucco ayaa sharraxday."Xaaladdaas, tababaraha internetka ayaa ku siin kara talooyin iyo jimicsiyo cusub" kuwaas oo kaa caawin kara inaad hesho guulo cusub oo xoog ah ama aad dib ugu soo laabato miisaankaaga."Tababarka khadka tooska ah wuxuu sidoo kale ugu fiican yahay dadka inta badan safra ama doorbida inay ku shaqeeyaan jadwalkooda."
Markaad go'aansato inaad raacdo qof-qof ah oo ka soo horjeeda tababbarka khadka tooska ah, wax badan oo ka mid ah waxay hoos ugu dhacdaa doorbidka shakhsi ahaaneed, xaaladdaada shakhsi ahaaneed iyo waxa kugu sii wadi doona inaad u guurto muddada dheer, ayuu yidhi Dr. Larry Nolan, oo ah dhakhtarka caafimaadka isboortiga ee daryeelka aasaasiga ah Xarunta Caafimaadka Wexner ee Jaamacadda Gobolka Ohio ee Columbus.
Tusaale ahaan, dadka is dhex galka ah ee "aan aadka ugu raaxaysan in ay ka shaqeeyaan meel fagaare ah waxay ogaan karaan in la shaqaynta tababaraha khadka tooska ah ay ku habboon tahay baahidooda.
Faa'iidooyinka Tababarka Shakhsi ahaaneed ee onlaynka ah
Helitaanka Juqraafiga
Nolan waxa uu sheegay in kor u kaca la shaqaynta tababaraha khadka tooska ah ay tahay helitaanka ay ku siiso shakhsiyaadka laga yaabo inay kugu habboon yihiin laakiin aan “juquraafi ahaan diyaar ahayn” adiga."Tusaale ahaan," Nolan ayaa leh, "waxaad la shaqayn kartaa qof jooga California" inta aad u caddahay dhinaca kale ee dalka.
Dhiirigelin
"Dadka qaar ayaa si dhab ah ugu raaxaysta jimicsiga, kuwa kalena waxay ku xidhaan kulano bulsho," ayay tiri Natasha Vani, oo ah madaxweyne ku xigeenka horumarinta barnaamijka iyo hawlgallada Newtopia, bixiye beddelka caadooyinka farsamada.Laakiin dadka intooda badan, “dhiirigelinta joogtada ah way adag tahay in la helo.Tani waa meesha tababaraha gaarka ah ee u dhaqmaya sidii tababaraha la xisaabtanka uu samayn karo faraqa” kaa caawinta inaad hesho oo aad ku dhiirato inaad ka shaqeyso.
Dabacsanaan
Halkii aad u tartami lahayd si aad u samayso fadhiga qof ahaan wakhti gaar ah, la shaqaynta tababaraha khadka inta badan waxay ka dhigan tahay inaad leedahay dabacsanaan badan waqtiyada jadwalka adiga kuu shaqaynaya.
"Mid ka mid ah qaybaha ugu fiican ee ku saabsan shaqaaleysiinta tababaraha internetka ayaa ah dabacsanaanta," Mazzucco ayaa sidaas leh."Waxaad ku tababaran kartaa goobta iyo goorta aad rabto.Haddii aad si buuxda u shaqeyso ama aad leedahay jadwal mashquul ah, uma baahnid inaad ka walwasho inaad hesho wakhti aad baabuur ku tagto oo aad ka soo baxdo jimicsiga.”
Vani waxay xustay in la shaqaynta tababaraha khadka tooska ah ay bixiso "la xisaabtanka ku habboonaanta iyo dabacsanaanta.Tani waxay wax ka qabanaysaa caqabada kale ee ugu weyn ee jimicsiga - waqti u helida."
Qarsoodi
Mazzucco wuxuu leeyahay tababaraha khadka tooska ah wuxuu sidoo kale u fiican yahay dadka "aan ku dareemin raaxo inay ku jimicsadaan goobta jimicsiga.Haddii aad ku qabato fadhigaaga tababarka onlaynka ah guriga, waxaad u badan tahay inaad dareemayso inaad ku jirto jawi badbaado leh oo aan xukun lahayn.
Qiimaha
In kasta oo qiimuhu si weyn u kala duwanaan karo iyadoo ku xidhan goobta, khibradda tababaraha iyo arrimo kale, fadhiyada tabobarka onlaynka ah waxay u muuqdaan kuwo ka qaalisan fadhiyada qof ahaaneed.Waxaa dheer, "waxaad kaydinaysaa kharashyada marka la eego wakhtiga, lacagtaada, iyo kharashka gaadiidka," ayuu yidhi Nolan.
Qasaarooyinka Tababarka Shakhsi ahaaneed ee onlaynka ah
Farsamada iyo Foomka
Markaad la shaqaynayso tababaraha meel fog, way ku adkaan kartaa iyaga si ay u hubiyaan in foomkaaga fulinta jimicsiyada gaarka ah uu fiican yahay.Vani waxay xustay in "haddii aad tahay bilow, ama haddii aad isku dayayso jimicsiyo cusub, way adagtahay inaad barato farsamada saxda ah ee tababarka internetka."
Mazzucco waxay ku dartay in welwelkan ku saabsan foomka uu ku fido dadka khibradda leh, sidoo kale."Way u fududahay tababaraha shakhsi ahaaneed inuu arko haddii aad jimicsi si sax ah u samaynayso marka loo eego tababaraha internetka, kaas oo kugu daawanaya muuqaal," Mazzucco ayaa yidhi.Tani waa muhiim sababtoo ah "qaab wanaagsan marka jimicsigu waa lagama maarmaan si loo yareeyo khatarta dhaawaca."
Tusaale ahaan, haddii jilbahaagu ay u muuqdaan inay isu soo baxayaan inta lagu jiro isku-duubnida, taasi waxay u horseedi kartaa dhaawac jilibka ah.Ama dhabarka oo aad dhabarka saarto marka aad samaynayso kor u qaadis dhintay waxay kuu horseedi kartaa dhaawacyo laf dhabarta ah.
Nolan waxa uu aqbalay in ay ku adkaan karto tababaraha in uu soo qaato qaab liidata sida ay wax u dhacayaan oo uu saxo marka aad sii socoto.Haddii aad fasax ku jirto, tababarahaagu waxa laga yaabaa in aanuu awoodin in uu taas meel fog ka soo qaado oo halkii aad jimicsiga ku cabbiri lahayd baahiyahaaga hadda, waxa laga yaabaa inay kugu riixaan inaad samayso wax ka badan sidii aad ahayd.
Joogteynta iyo Xisaabtanka
Waxa kale oo ay noqon kartaa mid aad u adag in la sii dhiirigeliyo marka meel fog lagala shaqeeyo tababaraha."Inaad haysato tababare shaqsi ah ayaa ku ilaalinaysa in aad la xisaabtanto si aad u muujiso fadhigaaga," Mazzucco ayaa yidhi.Haddii qof kugu sugayo goobta jimicsiga, way adagtahay in la joojiyo.Laakin "haddii kulankaaga tabobarku uu online ka yahay muuqaal ahaan, waxaa laga yaabaa inaadan dareemi doonin dambiile fariin qoraal ah ama wac tababarahaaga inuu joojiyo."
Nolan waxa uu aqbalay in ay adkaan karto in la dhiirigaliyo marka meel fog laga shaqaynayo, iyo "haddii la xisaabtanku muhiim yahay, dib ugu noqoshada kalfadhiyada qof ahaaneed waa in la tixgeliyo."
Qalab gaar ah
In kasta oo ay suurtogal tahay in lagu dhammaystiro dhammaan noocyada jimicsiga ugu fiican guriga iyada oo aan la helin qalab gaar ah, taas oo ku xidhan waxa aad raadinayso inaad sameyso, waxaa laga yaabaa inaadan haysan qalabka saxda ah ee guriga.
"Guud ahaan, goobaha internetka ayaa ka jaban doona kuwa qofka.Si kastaba ha ahaatee, in kasta oo uu jiro qiimo jaban halkii fasalba, waxaa jiri kara kharashyo badan oo qalab ah, "Nolan ayaa sidaas leh.Haddii aad u baahan tahay inaad iibsato baaskiil wareegta ama treadmill, tusaale ahaan.Oo haddii aad rabto inaad sameyso dhaqdhaqaaq sida dabaasha laakiin aadan haysan barkad guriga, waxaad u baahan doontaa inaad hesho meel aad ku dabaasho.
Mashquul
Waxyaabo kale oo hoos u dhaca shaqada guriga ayaa ah suurtagalnimada carqaladaha, Nolan ayaa leh.Waxaa laga yaabaa inay runtii fududaato inaad hesho adiga oo ku fadhiya sariirta oo ka roganaysa kanaalada marka ay tahay inaad dhab ahaantii shaqaynayso.
Waqtiga Shaashada
Vani waxay xustay in lagugu xidhi doono shaashad inta lagu jiro kalfadhiyada tababarka khadka tooska ah, iyo "sidoo kale waxaa mudan in la tixgeliyo wakhtiga shaashadda dheeraadka ah, taas oo ah wax badan oo naga mid ah ayaa isku dayaya inaan dhimno."
Waqtiga boostada: Meey-13-2022