{"id":2157,"date":"2023-12-07T12:08:21","date_gmt":"2023-12-07T12:08:21","guid":{"rendered":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/?p=2157"},"modified":"2023-12-07T12:08:21","modified_gmt":"2023-12-07T12:08:21","slug":"cadw-llygaid-ar-y-wobr-canllaw-i-fyfyrwyr-ar-drechu-straen-llygaid-cyfrifiadurol-%f0%9f%91%81","status":"publish","type":"post","link":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/cy\/2023\/12\/07\/cadw-llygaid-ar-y-wobr-canllaw-i-fyfyrwyr-ar-drechu-straen-llygaid-cyfrifiadurol-%f0%9f%91%81\/","title":{"rendered":"Cadw Llygaid ar y Wobr: Canllaw i Fyfyrwyr ar drechu Straen Llygaid Cyfrifiadurol\u00a0\ud83d\udc41"},"content":{"rendered":"\n<p><strong><em>Blogbost gan Joel Williams (Pencampwr Digidol Myfyrwyr)<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"205\" src=\"http:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/11\/digital-wellbei_62641738-1024x205.png\" alt=\"\" class=\"wp-image-2043\" srcset=\"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/11\/digital-wellbei_62641738-1024x205.png 1024w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/11\/digital-wellbei_62641738-300x60.png 300w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/11\/digital-wellbei_62641738-768x153.png 768w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/11\/digital-wellbei_62641738-1536x307.png 1536w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/11\/digital-wellbei_62641738-2048x409.png 2048w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/11\/digital-wellbei_62641738-712x142.png 712w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Er y gall cyfrifiaduron fod yn offer ardderchog i gynyddu a symleiddio cynhyrchiant myfyriwr, gall syllu ar sgrin drwy&#8217;r dydd gael sawl effaith andwyol. Trwy&#8217;r blogbost yma, a hyn <a href=\"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/cy\/2023\/11\/15\/grym-lles-digidol-cyflwyno-ein-cyfres-lles-digidol\/\">a&#8217;m ffeithlun cysylltiedig<\/a>, rwy&#8217;n gobeithio rhoi sawl awgrym rwyf wedi&#8217;u defnyddio i helpu i wneud defnyddio cyfrifiaduron yn brofiad mwy pleserus trwy gydol fy ngradd.\u202fYn y blogbost hon byddaf yn trafod un anhwylder cyffredin sy&#8217;n gysylltiedig \u00e2 gweithio ar gyfrifiadur, sef straen llygaid. Gall straen llygaid ddigwydd ar \u00f4l cyfnodau estynedig o edrych ar yr un monitor neu drwy ddefnyddio cyfrifiadur mewn amgylchedd sydd wedi&#8217;i oleuo&#8217;n wael.\u202f\u202f&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Rheol 20-20-20<\/strong><\/h2>\n\n\n\n<p>Un o&#8217;r dulliau hawsaf i\u2019w mabwysiadau yn fy astudiaethau yw&#8217;r rheol 20-20-20; Mae&#8217;r dull hwn yn golygu cymryd egwyl bob 20 munud, ac edrych ar wrthrych 20 troedfedd i ffwrdd (peidiwch \u00e2 phoeni, nid oes angen i hyn fod yn fanwl gywir), am 20 eiliad. Byddai amrantu\u2019n aml yn ystod y cyfnod hwn yn syniad da hefyd, oherwydd y gall hyn helpu i ymlacio cyhyrau&#8217;r llygaid a lleihau&#8217;r tebygolrwydd o straen ymhellach.\u202f&nbsp;<\/p>\n\n\n\n<p>Gallwch ddarganfod mwy am hyn drwy\u2019r <a rel=\"noreferrer noopener\" href=\"https:\/\/www.linkedin.com\/learning\/ergonomics-101\/exercises-for-eye-strain-relief?resume=false&amp;u=107524890\" target=\"_blank\">Cwrs LinkedIn Learning<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lleihau Golau Glas<\/strong>\u202f&nbsp;<\/h2>\n\n\n\n<p>Dull arall o leihau straen llygaid yw cyfyngu ar olau glas oherwydd y gall y golau glas a gynhyrchir gan sgriniau leihau cyfanswm y melatonin a gynhyrchir (Yr hormon cwsg), a all darfu ar ein cylchoedd cysgu naturiol ac arwain at straen llygaid ar ddiwedd y dydd. Mae&#8217;r pwnc hwn yn dal i fod yn destun dadl wyddonol, a gallwch ddarllen mwy amdano <a href=\"https:\/\/www.cochranelibrary.com\/cdsr\/doi\/10.1002\/14651858.CD013244.pub2\/full\" target=\"_blank\" rel=\"noreferrer noopener\">yma<\/a>.\u202fMae hyn yn haws i&#8217;w osod ar beiriannau personol ond gyda rhywfaint o addasu gellir ei ddefnyddio ar bron bob un o gyfrifiaduron y Brifysgol.&nbsp;<\/p>\n\n\n\n<p>Mae dwy brif ffordd o reoli hyn:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Yn gyntaf, gallwch ddefnyddio meddalwedd i leihau amlygiad i olau glas; mae gan MacOS a Windows osodiadau parod, <a href=\"https:\/\/support.apple.com\/en-gb\/102191\" target=\"_blank\" rel=\"noreferrer noopener\">Night Shift<\/a> a <a href=\"https:\/\/support.microsoft.com\/en-us\/windows\/set-your-display-for-night-time-in-windows-18fe903a-e0a1-8326-4c68-fd23d7aaf136\" target=\"_blank\" rel=\"noreferrer noopener\">Nightlight<\/a> yn y drefn honno; Gallwch hyd yn oed alluogi Nightlight ar gyfrifiaduron y brifysgol.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Yn ail, mae gan fwyafrif y monitorau a\u2019r sgriniau gliniaduron opsiynau sy&#8217;n eich galluogi i reoli disgleirdeb a gwrthgyferbyniad, gan eich galluogi i gyflawni canlyniad tebyg. Fodd bynnag, os ydych chi&#8217;n chwilio am fwy o addasiadau, gallwch ddefnyddio rhaglenni rhad ac am ddim megis <a rel=\"noreferrer noopener\" href=\"https:\/\/justgetflux.com\/\" target=\"_blank\">f.lux<\/a> sy&#8217;n gweithio ar MacOS, Windows a Linux, a gall ddarparu llawer mwy o reolaeth dros d\u00f4n y sgrin (a ddangosir isod).\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/12\/image-1.png\" alt=\"\" class=\"wp-image-2150\" width=\"577\" height=\"316\" srcset=\"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/12\/image-1.png 482w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/12\/image-1-300x164.png 300w\" sizes=\"auto, (max-width: 577px) 100vw, 577px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Yn olaf, gellir defnyddio sbectol golau glas hefyd i hidlo golau nid yn unig o&#8217;ch sgrin ond hefyd o&#8217;r amgylchedd cyfagos a gellir eu prynu&#8217;n rhad gan sawl manwerthwr.\u202f\u202f&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Galluogi Modd Tywyll<\/strong>\u202f&nbsp;<\/h2>\n\n\n\n<p>Yn olaf, strategaeth arall sy&#8217;n gweithio&#8217;n dda ar lawer o&#8217;r rhaglenni rwyf fi wedi&#8217;u defnyddio yn ystod fy nghwrs i leihau straen llygaid yw galluogi modd tywyll; gellir gwneud hyn o fewn <a href=\"https:\/\/support.apple.com\/en-gb\/guide\/mac-help\/mchl52e1c2d2\/mac\" target=\"_blank\" rel=\"noreferrer noopener\">MacOS<\/a> a <a href=\"https:\/\/support.microsoft.com\/en-us\/windows\/change-colors-in-windows-d26ef4d6-819a-581c-1581-493cfcc005fe\" target=\"_blank\" rel=\"noreferrer noopener\">Windows<\/a> ac mae&#8217;r ddau wedi&#8217;u cynllunio i gynorthwyo gweithio mewn amgylcheddau gyda goleuadau amgylchynol gwael. \u202f&nbsp;<\/p>\n\n\n\n<p>Fodd bynnag, bydd angen camau ychwanegol i newid rhaglenni megis Office a rhai porwyr rhyngrwyd. Gellir dod o hyd i gamau i newid Office i&#8217;r modd tywyll <a rel=\"noreferrer noopener\" href=\"https:\/\/support.microsoft.com\/en-us\/office\/dark-mode-in-word-e17b79a3-762f-4280-a81c-a15a859a693a\" target=\"_blank\">yma<\/a>, a gallwch drosi unrhyw borwr sy&#8217;n seiliedig ar Chrome i\u2019r modd tywyll gan ddefnyddio estyniadau a geir yn <a rel=\"noreferrer noopener\" href=\"https:\/\/chrome.google.com\/webstore\/category\/extensions\" target=\"_blank\">Storfa We Chrome<\/a>.\u202f&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.linkedin.com\/learning-login\/share?account=107524890&amp;forceAccount=true&amp;redirect=https%3A%2F%2Fwww%2Elinkedin%2Ecom%2Flearning%2Fcollections%2Fenterprise%2F1%7EAAAAAAZosxo%3D2129014%3FshareId=fb509849-5a46-4125-92c5-bb1f37dac8a5\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"http:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/12\/001-1024x576.png\" alt=\"\" class=\"wp-image-2159\" srcset=\"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/12\/001-1024x576.png 1024w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/12\/001-300x169.png 300w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/12\/001-768x432.png 768w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/12\/001-1536x864.png 1536w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/12\/001-2048x1152.png 2048w, https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/files\/2023\/12\/001-712x401.png 712w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-black-color has-text-color\">Mae mwy o wybodaeth ar gael yng nghasgliad Ergonomeg Ddigidol LinkedIn Learning, cliciwch ar y ddelwedd uchod neu defnyddiwch y ddolen <a href=\"https:\/\/www.linkedin.com\/learning-login\/share?account=107524890&amp;forceAccount=true&amp;redirect=https%3A%2F%2Fwww%2Elinkedin%2Ecom%2Flearning%2Fcollections%2Fenterprise%2F1%7EAAAAAAZosxo%3D2129014%3FshareId=fb509849-5a46-4125-92c5-bb1f37dac8a5\">hon<\/a>.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Blogbost gan Joel Williams (Pencampwr Digidol Myfyrwyr) Er y gall cyfrifiaduron fod yn offer ardderchog i gynyddu a symleiddio cynhyrchiant myfyriwr, gall syllu ar sgrin drwy&#8217;r dydd gael sawl effaith andwyol. Trwy&#8217;r blogbost yma, a hyn a&#8217;m ffeithlun cysylltiedig, rwy&#8217;n gobeithio rhoi sawl awgrym rwyf wedi&#8217;u defnyddio i helpu i wneud defnyddio cyfrifiaduron yn brofiad [&hellip;]<\/p>\n","protected":false},"author":100616,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[240,37,107],"tags":[],"class_list":["post-2157","post","type-post","status-publish","format-standard","hentry","category-cyfres-lles-digidol","category-hunaniaeth-lles-digidol","category-pencampwyr-digidol-myfyrwyr"],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/wp-json\/wp\/v2\/posts\/2157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/wp-json\/wp\/v2\/users\/100616"}],"replies":[{"embeddable":true,"href":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/wp-json\/wp\/v2\/comments?post=2157"}],"version-history":[{"count":3,"href":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/wp-json\/wp\/v2\/posts\/2157\/revisions"}],"predecessor-version":[{"id":2173,"href":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/wp-json\/wp\/v2\/posts\/2157\/revisions\/2173"}],"wp:attachment":[{"href":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/wp-json\/wp\/v2\/media?parent=2157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/wp-json\/wp\/v2\/categories?post=2157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wordpress.aber.ac.uk\/digital-capabilities\/wp-json\/wp\/v2\/tags?post=2157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}