{"id":530581,"date":"2024-03-29T14:43:29","date_gmt":"2024-03-29T13:43:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=530581"},"modified":"2025-11-10T17:24:22","modified_gmt":"2025-11-10T16:24:22","slug":"kako-zastititi-oci-od-utjecaja-digitalnih-zaslona","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-zastititi-oci-od-utjecaja-digitalnih-zaslona\/","title":{"rendered":"Kako za\u0161tititi o\u010di od utjecaja digitalnih zaslona?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zastititi-oci-od-utjecaja-digitalnih-zaslona\/#Oci_zaslon_digitalno_naprezanje\" title=\"O\u010di + zaslon = digitalno naprezanje\">O\u010di + zaslon = digitalno naprezanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zastititi-oci-od-utjecaja-digitalnih-zaslona\/#Savjeti_kako_zastititi_vid_od_utjecaja_digitalnih_zaslona\" title=\"Savjeti kako za\u0161tititi vid od utjecaja digitalnih zaslona\">Savjeti kako za\u0161tititi vid od utjecaja digitalnih zaslona<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-zastititi-oci-od-utjecaja-digitalnih-zaslona\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Era ra\u010dunala, pametnih telefona i tableta ima brojne prednosti u privatnom \u017eivotu, ali i u profesionalnoj sferi. Me\u0111utim, zbog njih se lako mo\u017eete <strong>zate\u0107i pred zaslonom i do 12 sati dnevno,<\/strong> pogotovo ako radite na ra\u010dunalu. Svaki radni dan <strong>\u010deka vas s najmanje 8 sati,<\/strong> tijekom kojih va\u0161e o\u010di zure u zaslon s odlu\u010dno\u0161\u0107u Sherlocka Holmesa. Ali taj ciklus obi\u010dno ne zavr\u0161ava ondje; ve\u0107ini ljudi o\u010di su prikovane za zaslon \u010dak i nakon \u0161to se vrate ku\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ljudi u\u017eivaju gledaju\u0107i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/top-10-inspirativni-filmovi-o-sportu-i-zdravom-zivotu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">filmove<\/a>, igraju\u0107i igrice, koriste\u0107i se ra\u010dunalom za obrazovanje ili pripremu za \u0161kolu ili posao.<\/strong> Me\u0111utim, postoje i oni koji treniraju u duhu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-su-to-esportovi-i-kako-izgleda-svijet-virtualnih-sportasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sporta\u0161a e-sportova<\/strong><\/a> ili se prepu\u0161taju stalnom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-beskonacno-pregledavanje-po-drustvenim-mrezama-utjece-na-vas\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pregledavanju dru\u0161tvenih mre\u017ea<\/strong><\/a>. Ruku pod ruku s tim dolaze <strong>problemi povezani s dugotrajnom izlo\u017eeno\u0161\u0107u zaslonu.<\/strong> Na\u0161 se vid tad suo\u010dava s digitalnim naprezanjem, \u0161to mo\u017ee pridonijeti pove\u0107anom riziku od kratkovidnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ostali uobi\u010dajeni problemi uklju\u010duju <strong>suhe o\u010di, peckanje u o\u010dima, glavobolje ili takozvani sindrom ra\u010dunalnog vida.<\/strong> Ako ste se susreli sa sli\u010dnim problemom, svakako \u010ditajte dalje. Danas \u0107emo razgovarati o mogu\u0107nostima za\u0161tite o\u010diju u vezi sa zaslonima koje bi vam mogle <strong>pomo\u0107i u izbjegavanju tih problema ili ih barem ubla\u017eiti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">U \u010dlanku \u0107ete nau\u010diti ne\u0161to o ovim savjetima za njegu o\u010diju:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#gimnastika-za-o\u010di\" style=\"border-radius:0px\">Gimnastika za o\u010di<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pravilo-20-20-20\" style=\"border-radius:0px\">Pravilo 20-20-20<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#postavke-zaslona\" style=\"border-radius:0px\">Postavke zaslona<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#treptanje\" style=\"border-radius:0px\">Treptanje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#prehrana-i-dodaci-prehrani\" style=\"border-radius:0px\">Prehrana i dodaci prehrani<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#lije\u010dni\u010dki-pregled\" style=\"border-radius:0px\">Lije\u010dni\u010dki pregled<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#nao\u010dale-za-plavu-svjetlost\" style=\"border-radius:0px\">Nao\u010dale za plavu svjetlost<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1178536045-1124x749.jpg\" alt=\"Digitalno naprezanje o\u010diju\" class=\"wp-image-522439\" title=\"Digitalno naprezanje o\u010diju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1178536045-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1178536045-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1178536045.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Oci_zaslon_digitalno_naprezanje\"><\/span>O\u010di + zaslon = digitalno naprezanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad je rije\u010d o o\u010dima i vremenu ispred zaslona, \u010desto se susre\u0107emo s izrazom &#8220;digitalno naprezanje o\u010diju&#8221;. U usporedbi s fizi\u010dkim naporom koji utje\u010de, na primjer, na va\u0161 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>biceps<\/strong><\/a>, digitalno naprezanje o\u010diju prvenstveno utje\u010de na zdravlje va\u0161ih o\u010diju. To stanje obuhva\u0107a razli\u010dite probleme koji proizlaze iz <strong>dugotrajne upotrebe ra\u010dunala, pametnih telefona ili tableta<\/strong> i obi\u010dno se povezuje sa sindromom ra\u010dunalnog vida (CVS).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Simptomi sindroma ra\u010dunalnog vida<\/h3>\n\n\n\n<p>Me\u0111u dobro poznatim simptomima digitalnog naprezanja i ra\u010dunalnog vida nalaze se<sup><mark class=\"has-inline-color has-orange-color\"><sub><span style=\"color: #ff6600;\">[1]<\/span><\/sub><\/mark>:<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pove\u0107ano naprezanje o\u010diju<\/li>\n\n\n\n<li>Glavobolje<\/li>\n\n\n\n<li>Suhe o\u010di<\/li>\n\n\n\n<li>Pove\u0107ana osjetljivost na svjetlo<\/li>\n\n\n\n<li>Peckanje o\u010diju<\/li>\n\n\n\n<li>Zamagljen vid<\/li>\n\n\n\n<li>Problemi s koncentracijom<\/li>\n\n\n\n<li>Zamor o\u010diju<\/li>\n\n\n\n<li>Dvostruki vid<\/li>\n\n\n\n<li>Pote\u0161ko\u0107e s dr\u017eanjem o\u010diju otvorenima<\/li>\n\n\n\n<li>Crvene o\u010di<\/li>\n\n\n\n<li>Bolna le\u0111a, uko\u010den vrat ili ramena<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>CVS je ispitan, na primjer, u istra\u017eivanju Nepalese Journal of Ophthalmology. Usredoto\u010dilo se na upotrebu ra\u010dunala i njihov utjecaj na o\u010di studenata sveu\u010dili\u0161ta u Maleziji. Istra\u017eiva\u010di su otkrili da je gotovo <strong>90 % sudionika iskusilo neke od gore navedenih simptoma nakon samo 2 sata kori\u0161tenja ra\u010dunalom.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Negativan u\u010dinak zaslona podupire i istra\u017eivanje SUNY College of Optometry, koje navodi da je <strong>pove\u0107anje vremena ispred zaslona dovelo do pove\u0107anja spomenutih problema sindroma ra\u010dunalnog vida,<\/strong> uklju\u010duju\u0107i zamor o\u010diju, pove\u0107ano naprezanje, zamagljen vid i nelagodu. Dakle, ako radite na ra\u010dunalu svaki dan, vjerojatno ste se susreli sa sli\u010dnim problemima. Prije nego \u0161to ljutito \u0161utnete ra\u010dunalo pod stol ili bacite prijenosno ra\u010dunalo kroz prozor, objasnimo \u0161to CVS zapravo podrazumijeva. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span> <span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28760,5585,59140,72595,7974,31256,52267,67672,28396,28352,28095,39064,62824\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Za\u0161to se javlja sindrom ra\u010dunalnog vida (CVS)<\/h3>\n\n\n\n<p>Sindrom ra\u010dunalnog vida javlja se jer fokusiranje i gledanje digitalnog zaslona nije isto \u0161to i \u010ditanje knjige. Na\u0161e o\u010di, dok lutaju po zaslonu, suo\u010davaju se sa sli\u010dnim naprezanjem kao noge i zglobovi <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>trka\u010da po\u010detnika<\/strong><\/a> koji je odabrao brdovit teren za trening. Mora preskakati pale grane s drve\u0107a i izbjegavati razne rupe ili \u0161upljine dok tr\u010di. \u010citanje knjige, s druge strane, bilo bi poput <strong>udobne dionice poljske staze ugodne na svakom koraku<\/strong> u terminologiji tr\u010danja. Jeste li primijetili tu razliku?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednostavno re\u010deno, gledanje zaslona postavlja <strong>razmjerno visoke zahtjeve pred va\u0161 opti\u010dki sustav.<\/strong> Sve po\u010dinje prilago\u0111avanjem oka, koje se postupno napre\u017ee zbog potrebe <strong>fokusiranja na blizinu dulje vrijeme.<\/strong> Dokaz da je to doista tako mo\u017ee se uo\u010diti nakon dugotrajnog i usredoto\u010denog rada na ra\u010dunalu. Ako odmah pogledate u daljinu nakon takvog rada, prvi vam pogled mo\u017ee nakratko biti zamagljen. To je rezultat velikog napora dugotrajnog &#8220;tr\u010danja&#8221; oka po zahtjevnom terenu digitalnog zaslona. Odsjaj i nizak kontrast dodatno kompliciraju stvari, tjeraju\u0107i <strong>o\u010di da pomi\u010du granice svojih mogu\u0107nosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izazovnim uvjetima pridonosi i emisija svjetlosti, koja obi\u010dno ima<strong> razli\u010diti intenzitet, \u0161to opet zahtijeva vizualnu obradu.<\/strong> Ruku pod ruku s tim ide i utjecaj umjetne plave svjetlosti, uglavnom povezan s njenom sposobno\u0161\u0107u da <strong>remeti prirodno funkcioniranje cirkadijalnog ritma, \u010dime negativno utje\u010de na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">san<\/a>.<\/strong> Problemi mogu nastati i prilikom gledanja filmova, pregledavanja negativnog sadr\u017eaja ili igranja igrica, gdje vizualni sustav mora <strong>obraditi brz niz slika i stalno se ponovno fokusirati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nepotrebno je re\u0107i da je takva aktivnost <strong>neprirodna za na\u0161 vizualni sustav.<\/strong> \u0160tovi\u0161e, na\u0161e o\u010di obi\u010dno <strong>manje trep\u0107u<\/strong> tijekom usredoto\u010denog gledanja zaslona. Prema Ameri\u010dkoj oftalmolo\u0161koj akademiji, <strong>prirodno trep\u0107emo otprilike 15 puta u minuti.<\/strong> Me\u0111utim, tijekom gledanja zaslona zanemarujemo tu aktivnost, smanjuju\u0107i broj treptaja na pola ili \u010dak tre\u0107inu. To <strong>smanjuje koli\u010dinu suza<\/strong> koje prirodno podmazuju na\u0161 vizualni aparat, uzrokuju\u0107i iritaciju i suho\u0107u. Dobra je vijest da postoje opcije za rje\u0161avanje takvih neugodnosti. <sup><mark class=\"has-inline-color has-orange-color\">[1 \u2013 3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1197547561-1124x749.jpg\" alt=\"Sindrom ra\u010dunalnog vida (CVS)\" class=\"wp-image-522456\" title=\"Sindrom ra\u010dunalnog vida (CVS)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1197547561-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1197547561-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1197547561.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Savjeti_kako_zastititi_vid_od_utjecaja_digitalnih_zaslona\"><\/span>Savjeti kako za\u0161tititi vid od utjecaja digitalnih zaslona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U nastavku \u0107emo raspravljati o raznim preventivnim mjerama i savjetima koji mogu pomo\u0107i u za\u0161titi o\u010diju od digitalnog naprezanja. U isto vrijeme, mogu ubla\u017eiti uo\u010denu nelagodu i pru\u017eiti olak\u0161anje na\u0161em opti\u010dkom sustavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"gimnastika-za-o\u010di\">1. Gimnastika za o\u010di<\/h3>\n\n\n\n<p>Jedan od na\u010dina za ubla\u017eavanje napregnutih o\u010diju takozvana je <strong>gimnastika za o\u010di.<\/strong> Iako naziv mo\u017ee prizvati razli\u010dite slike, nema potrebe vaditi o\u010dne jabu\u010dice i skakati s njima na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fitness-trampolin-jump-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>trampolinu<\/strong><\/a>. Uklju\u010duje bezbolne i neinvazivne aktivnosti koje poma\u017eu u <strong>vje\u017ebanju o\u010dnih mi\u0161i\u0107a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavna je prednost to \u0161to gimnastika za o\u010di mo\u017ee pomo\u0107i u <strong>ubla\u017eavanju umora i napetosti.<\/strong> Osim toga, ima pozitivan u\u010dinak na cirkulaciju krvi na\u0161eg vidnog aparata. Mo\u017ee <strong>pridonijeti smanjenju suho\u0107e, ubla\u017eavanju naprezanja, ja\u010danju mi\u0161i\u0107a za fokusiranje i poticanju treptanja.<\/strong> Ako radite na ra\u010dunalu, puno \u010ditate ili pretjerano napre\u017eete o\u010di, preporu\u010duje se izvoditi gimnastiku za o\u010di nekoliko puta dnevno. Idealno bi bilo zapo\u010deti ujutro i zavr\u0161iti na kraju radnog dana. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Savjeti za gimnastiku za o\u010di tijekom dana:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Ujutro,<\/strong> nakon bu\u0111enja, izbjegavajte odmah posegnuti za pametnim telefonom, koji vam otvara vrata digitalnog pakla. Umjesto toga, poku\u0161ajte se usredoto\u010diti na predmete oko sebe bez zaustavljanja na nekoliko sekundi, dose\u017eu\u0107i rubove vidnog polja. Zatim \u010dvrsto zatvorite o\u010di na 3 sekunde kako biste stegnuli mi\u0161i\u0107e i brzo ih otvorite kako biste ih opustili. Poku\u0161ajte otvoriti o\u010di \u0161to je mogu\u0107e \u0161ire na 3 sekunde, a zatim ih opustite. Napravite kratku pauzu i ponovite cijelu vje\u017ebu.<\/li>\n\n\n\n<li><strong>Pod tu\u0161em<\/strong> dr\u017eite glavu ravno i naizmjence gledajte gore-dolje, zadr\u017eavaju\u0107i svaki pogled 3 sekunde. Ponovite isto vodoravno s desna na lijevo. Zavr\u0161ite vje\u017ebu crtanjem krugova u smjeru kazaljke na satu, a zatim obrnuto o\u010dima.<\/li>\n\n\n\n<li><strong>Na poslu<\/strong> isprobajte vje\u017ebu usmjerenu na ponovno fokusiranje. Odaberite predmet u blizini na koji \u0107ete se usredoto\u010diti. Zatim se prebacite na udaljenu to\u010dku i tako ponovno fokusirajte pet puta zaredom.<\/li>\n\n\n\n<li><strong>Kod ku\u0107e nakon posla<\/strong> mo\u017eete raditi iste vje\u017ebe kao i ujutro.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Demonstracija gimnastike za o\u010di<\/h4>\n\n\n\n<p>Za bolje razumijevanje pojedinih vje\u017ebi pripremili smo vizualnu demonstraciju.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/oci-1124x1124.jpg\" alt=\"Gimnastika za o\u010di\" class=\"wp-image-522472\" title=\"Gimnastika za o\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/oci-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/oci-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/oci-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/oci.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pravilo-20-20-20\">2. Pravilo 20-20-20<\/h3>\n\n\n\n<p>Jo\u0161 jedan zanimljiv savjet za za\u0161titu o\u010diju od zaslona uklju\u010duje <strong>pravilo 20-20-20.<\/strong> To obuhva\u0107a jednostavnu metodu: nakon svakih <strong>20 minuta zurenja u monitor, napravite stanku od 20 sekundi za gledanje u predmet udaljen 20 stopa <\/strong>(otprilike 6 metara). To\u010dno mjerenje 20 stopa nije presudno; svakako ne morate nositi mjernu vrpcu sa sobom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klju\u010d je usredoto\u010diti <strong>pogled na udaljeni predmet.<\/strong> Prakti\u010dno, gledanje kroz prozor u drvo ili zgradu preko ceste odli\u010dan je izbor. Ako radite u sku\u010denom prostoru, uzmite pauzu i osvrnite se negdje izvan radnog podru\u010dja. Pravilo 20-20-20 poduprlo je istra\u017eivanje iz 2020. godine, ukazuju\u0107i na njegov <strong>zna\u010dajan utjecaj na proizvodnju suza i ubla\u017eavanje suho\u0107e o\u010diju.<\/strong> <strong>Odmori od zaslona tako\u0111er su pokazali pozitivan u\u010dinak na digitalno naprezanje o\u010diju.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[7 \u2013 8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"postavke-zaslona\">3. Podesite svoje postavke zaslona<\/h3>\n\n\n\n<p>Pametne prilagodbe postavki zaslona mogu pomo\u0107i u smanjenju naprezanja o\u010diju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Veli\u010dina teksta<\/h4>\n\n\n\n<p>Kad radite s tekstom ili tablicama, va\u0161e o\u010di mogu se napregnuti. Bitno je u\u010diniti <strong>tekst velikim i \u010ditljivim, a da ne morate glumiti kriptologa kako biste de\u0161ifrirali sitna slova.<\/strong> Mo\u017eete pove\u0107ati tekst izravno u ure\u0111iva\u010du teksta. Izvorne opcije zumiranja dostupne su i u operativnom sustavu, koji nudi, primjerice, virtualno pove\u0107alo. Klasi\u010dno zumiranje tako\u0111er je dostupno u internetskim preglednicima, \u0161to vam omogu\u0107uje pode\u0161avanje veli\u010dine teksta gotovo bilo gdje. Ako radite na prijenosnom ra\u010dunalu, <strong>spajanje vanjskog monitora<\/strong> koji prikazuje sve u odgovaraju\u0107oj veli\u010dini mo\u017ee biti od velike pomo\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Svjetlina i rezolucija<\/h4>\n\n\n\n<p>Ulaganje u kvalitetan monitor tako\u0111er mo\u017ee biti korisno. Ako va\u0161 izgleda kao 20 godina star televizor koji treperi, svakako ga trebate \u0161to prije zamijeniti. Danas su LED zasloni popularan izbor i <strong>nude bolje kutove gledanja i visok kontrast<\/strong> u usporedbi sa starijim LCD zaslonima. To omogu\u0107uje bolju \u010ditljivost, \u0161to zna\u010di manje naprezanja o\u010diju. Ve\u0107ina kvalitetnih monitora tako\u0111er dolazi s raznim <strong>postavkama za smanjenje plave svjetlosti.<\/strong> Osim toga, postavite zaslon tako da <strong>izbjegnete nepotreban odsjaj,<\/strong> koji bi mogao dodatno opteretiti va\u0161e o\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er, poku\u0161ajte odr\u017eavati zaslon <strong>\u010distim i bez reflektiraju\u0107ih elemenata iz okoline, svjetla, sun\u010deve svjetlosti ili prozora.<\/strong> Uz to, imajte na umu da ne biste trebali predugo zuriti u zaslon u zamra\u010denoj prostoriji. To je zato \u0161to razlika u svjetlini ponovno uzrokuje pove\u0107ano naprezanje o\u010diju. U idealnom slu\u010daju, tad odaberite automatske postavke koje <strong>prilago\u0111avaju svjetlinu zaslona prema okolnom svjetlu.<\/strong> Ako nemate tu zna\u010dajku, mo\u017eete je podesiti ru\u010dno. Tako\u0111er imajte na umu da, ako radite u mra\u010dnoj prostoriji, <strong>trebali biste smanjiti svjetlinu na sli\u010dnu razinu.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-1355638834-1124x632.jpg\" alt=\"Gledanje zaslona i zdravlje o\u010diju\" class=\"wp-image-522490\" title=\"Gledanje zaslona i zdravlje o\u010diju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1355638834-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1355638834-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1355638834.jpg 1365w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Postavljanje monitora<\/h4>\n\n\n\n<p><strong>Sam polo\u017eaj zaslona<\/strong> tako\u0111er mo\u017ee utjecati na zamor o\u010diju. Treba osigurati dovoljnu udaljenost, <strong>otprilike 50 do 100 centimetara.<\/strong> Naravno, ne morate je precizno mjeriti svaki dan; dovoljno je da slika bude udaljena od va\u0161ih o\u010diju barem za <strong>du\u017einu va\u0161e ispru\u017eene ruke.<\/strong> Idealno bi bilo da postavite monitor <strong>u razini o\u010diju<\/strong> kako biste izbjegli naprezanje vrata dok ste ispred zaslona.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se promi\u0161ljanje odnosi i na sjedenje. Nastojte sjediti tako da su vam <strong>ruke na stolu pod kutom od 90 stupnjeva<\/strong>, a stopala <strong>ravno na tlu.<\/strong> Tako\u0111er, pazite <strong>da nema predmeta<\/strong> na va\u0161em radnom stolu koji <strong>blokiraju zaslon.<\/strong> Rad na ra\u010dunalu ne bi trebao nalikovati na virenje u susjedovo dvori\u0161te kroz rupu u ogradi. Bitno je odr\u017eavati jasnu i svijetlu sliku bez ikakvih prepreka. <sup><mark class=\"has-inline-color has-orange-color\">[10 \u2013 11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ostale prilagodbe softvera<\/h4>\n\n\n\n<p>Tako\u0111er mo\u017eete isprobati dodatne prilagodbe softvera za svoj zaslon. Imate razne mogu\u0107nosti, kao \u0161to su aplikacije koje vas podsje\u0107aju da <strong>napravite pauze od dugotrajnog vremena ispred zaslona,<\/strong> \u0161to pru\u017ea olak\u0161anje va\u0161im o\u010dima. Nedavno je <strong>tamni na\u010din rada<\/strong> postao vrlo popularan, \u010dime se \u0161tedi trajanje baterije pametnih telefona ili prijenosnih ra\u010dunala i smanjuje koli\u010dina plave svjetlosti. Kako bi se ubla\u017eio njen utjecaj, postoje namjenske aplikacije i postavke poznate kao <strong>filtri za plavu svjetlost.<\/strong> Danas su dostupni na ra\u010dunalima, ali i na pametnim telefonima, gdje mogu <strong>presvu\u0107i zaslon toplijim tonovima boja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 je jedna zanimljiva opcija upotreba na\u010dina \u010ditanja koji podr\u017eava ve\u0107ina pametnih telefona i internetskih preglednika. Nakon aktivacije nudi <strong>web-stranicu o\u010di\u0161\u0107enu od grafi\u010dkih elemenata, koja prikazuje samo jasan tekst za lak\u0161e \u010ditanje.<\/strong> Uz to, mo\u017eete podesiti <strong>veli\u010dinu teksta, svjetlinu i spektar boja.<\/strong> Pravi utjecaj tih alata na vid jo\u0161 uvijek nije dovoljno istra\u017een i zahtijeva razne znanstvene dokaze. Za sada se mo\u017eete osloniti na subjektivne osje\u0107aje, otkrivaju\u0107i poma\u017eu li vam te postavke nakon \u0161to ih isprobate. Sre\u0107om, ve\u0107ina ih je izvorno prisutna u sustavu ili se mogu besplatno preuzeti, tako da vas eksperimentiranje s njima ne\u0107e ko\u0161tati ni\u0161ta, a moglo bi donijeti koristi. <sup><mark class=\"has-inline-color has-orange-color\">[12 \u2013 13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"treptanje\">4. \u010ce\u0161\u0107e trep\u0107ite<\/h3>\n\n\n\n<p>Treptanje je jedna od najprirodnijih aktivnosti koju podsvjesno radimo svaki dan. Jedna od njegovih bitnih funkcija je vla\u017eenje oka, <strong>\u0161to sprje\u010dava njegovo su\u0161enje i posljedi\u010dnu iritaciju,<\/strong> koja se \u010desto manifestira bockanjem ili peckanjem. Dok gledamo zaslon, skloni smo <strong>treptati do jedne tre\u0107ine manje nego ina\u010de.<\/strong> \u0160tovi\u0161e, mnogi od tih treptaja mogu biti samo djelomi\u010dno zatvaranje o\u010diju. To zna\u010di da tijekom du\u017eih pauza od treptanja suze koje prekrivaju na\u0161u o\u010dnu jabu\u010dicu puno br\u017ee ispare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oko se tad <strong>postupno isu\u0161uje<\/strong> i upu\u0161ta u bitku s vanjskim uvjetima, koje mo\u017ee donekle pogor\u0161ati <strong>suhi zrak<\/strong> iz uredskog klima-ure\u0111aja. U slu\u010daju da osjetite neugodnu bol u oku, suho\u0107u ili peckanje, poku\u0161ajte ne zaboraviti na treptanje. U\u010dinkovita je tehnika <strong>polako zatvoriti o\u010di kao da tonete u san, ponavljaju\u0107i to 10 puta svakih 20 minuta.<\/strong> To bi vam trebalo pomo\u0107i u boljem i prirodnom vla\u017eenju. Drugo je rje\u0161enje posjet oftalmologu koji mo\u017ee preporu\u010diti takozvane umjetne suze. Te <strong>specijalizirane kapi, koje mo\u017eete upotrebljavati tijekom dana, osiguravaju da vam o\u010di ne postanu suhe.<\/strong><strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/iStock-661000816-1124x750.jpg\" alt=\"Treptanje poma\u017ee zdravlju o\u010diju\" class=\"wp-image-522512\" title=\"Treptanje poma\u017ee zdravlju o\u010diju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-661000816-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-661000816-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-661000816.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Uzimajte pauze<\/h3>\n\n\n\n<p>Mo\u017eete tako\u0111er ubla\u017eiti simptome sindroma ra\u010dunalnog vida, poput zamagljenog vida, suzenja, bolova u o\u010dima ili suhih o\u010diju, uzimaju\u0107i pauze od posla. U tom smislu, idealno je odlu\u010diti se za nekoliko kra\u0107ih odmora od 4 \u2013 5 minuta umjesto jedne duge pauze. Mo\u017eete hodati po uredu ili protegnuti noge, ruke, le\u0111a, ramena i vrat. Klini\u010dka istra\u017eivanja pokazala su da takve <strong>kratke pauze u kombinaciji s istezanjem mogu pobolj\u0161ati produktivnost i dobrobit tijekom rada za ra\u010dunalom.<\/strong> Te su pauze <strong> pru\u017eile olak\u0161anje o\u010dima, ali su tako\u0111er bile korisne za noge.<\/strong><strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"prehrana-i-dodaci-prehrani\">6. Zdravo se hranite i isprobajte dodatke prehrani za zdravlje o\u010diju<\/h3>\n\n\n\n<p>Jo\u0161 jedna stvar koja mo\u017ee pomo\u0107i u za\u0161titi i dobrobiti va\u0161ih o\u010diju zdrava je prehrana. Osobito je klju\u010dna u tom smislu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hidratacija<\/strong><\/a>, budu\u0107i da su <strong>na\u0161e o\u010di ve\u0107inom sastavljene od vode.<\/strong> Kako biste izbjegli zamu\u0107enje vida, umorne ili suhe o\u010di, <strong>va\u017eno ih je odr\u017eavati odgovaraju\u0107e hidratiziranima.<\/strong> To osigurava optimalnu proizvodnju suza, koje dovoljno podmazuju o\u010di i <strong>\u0161tite ih od ne\u010disto\u0107a, infekcija ili neugodne suho\u0107e.<\/strong> Op\u0107e su preporuke za unos teku\u0107ine <strong>2,7 litara za \u017eene, \u0161to odgovara otprilike 11 \u0161alica i 3,7 litara za mu\u0161karce, otprilike 15 \u0161alica.<\/strong> Pojedina\u010dne potrebe za hidratacijom se razlikuju, ali op\u0107enito biste trebali popiti otprilike dvije litre vode dnevno. <sup><mark class=\"has-inline-color has-orange-color\">[17 \u2013 18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.39.37-1124x736.png\" alt=\"Zdrava prehrana i dodaci prehrani mogu pospje\u0161iti zdravlje o\u010diju\" class=\"wp-image-522528\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.39.37-1124x736.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.39.37-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.39.37-1536x1006.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.39.37-2048x1342.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Namirnice s visokim udjelom vode,<\/strong> posebno <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vo\u0107e<\/strong><\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/top-prednosti-povrca-koje-ce-promijeniti-nacin-na-koji-gledate-na-hranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>povr\u0107e<\/strong><\/a>, mogu doprinijeti optimalnoj razini hidratacije. Sadr\u017eaj vitamina i drugih tvari u tim namirnicama tako\u0111er mo\u017ee biti koristan za va\u0161e o\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Namirnice za zdravlje o\u010diju<\/h4>\n\n\n\n<p>Raznolika i \u0161arolika prehrana s pristojnim sadr\u017eajem svih bitnih makronutrijenata i mikronutrijenata klju\u010dna je za zdravo funkcioniranje na\u0161eg organizma, pa tako i za zdravlje o\u010diju. Specifi\u010dne tvari koje <strong>pridonose odr\u017eavanju dobrog vida<\/strong> uklju\u010duju<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[19]<\/span><\/mark><\/sup>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitamin A<\/strong> (mrkva, batat, crvena paprika, tikva, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirani-mango-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mango<\/strong><\/a>, gra\u0161ak, brokula&#8230;)<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dokozaheksaenska kiselina (DHA)<\/strong><\/a>, omega-3 masne kiseline (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/losos-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>losos<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sardine u konzervi<\/strong><\/a>, haringa, sku\u0161a, pastrva, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tuna<\/strong><\/a>&#8230;)<\/li>\n\n\n\n<li><strong>Vitamin B2<\/strong> (mlije\u010dni proizvodi, sir, jaja, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nemasna govedina<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pileca-prsa-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>piletina<\/strong><\/a>, losos, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bademi<\/strong><\/a>, \u0161pinat&#8230;)<\/li>\n\n\n\n<li><a class=\"ek-link\" style=\"font-size: 1rem\" href=\"https:\/\/gymbeam.hr\/cink-kelat-bisglicinat-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cink <\/strong><\/a> (kamenice i drugi plodovi mora, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sjemenke bundeve<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zob<\/strong><\/a>, govedina, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017eitarice<\/strong><\/a>, le\u0107a, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ora\u0161asti plodovi<\/strong><\/a>&#8230;)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"740\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1124x740.png\" alt=\"Bademi su izvor vitamina B2, koji doprinosi o\u010duvanju dobrog vida\" class=\"wp-image-522544\" title=\"Bademi su izvor vitamina B2, koji doprinosi o\u010duvanju dobrog vida\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1124x740.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-400x263.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1536x1011.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-2048x1348.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Dodaci prehrani<\/h4>\n\n\n\n<p>Ako \u017eelite malo dodatnog poticaja za <strong>zdravlje i za\u0161titu o\u010diju,<\/strong> mo\u017eete isprobati dodatke prehrani. Spomenute tvari mogu se upotrebljavati u obliku tableta ili kapsula, ali <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podrska-za-vid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>slo\u017eeniji proizvodi<\/strong><\/a> tako\u0111er nude zanimljiva rje\u0161enja. Ti proizvodi obi\u010dno sadr\u017ee kombinaciju razli\u010ditih tvari, uklju\u010duju\u0107i <strong>vitamin A, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-b-complex-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">B2<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cink<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/beta-karoten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beta-karoten<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lutein<\/a>,<\/strong> i druge <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kompleks-antioksidanata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>antioksidanse<\/strong><\/a>&nbsp;koji su povezani s njegom o\u010diju. Drugi je primjer zeaksantin ili antocijanini, antioksidansi koji se nalaze u crvenom, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/liofilizirane-borovnice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ljubi\u010dastom<\/strong><\/a> ili plavom vo\u0107u i povr\u0107u. Prednost je takvih cjelovitih dodataka prehrani to \u0161to se ne morate brinuti jesu li te tvari dovoljno zastupljene u va\u0161oj prehrani ili uzimati vi\u0161e razli\u010ditih dodataka dnevno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"lije\u010dni\u010dki-pregled\">7. Posjetite oftalmologa<\/h3>\n\n\n\n<p>Treba naglasiti da navedene tvari i dodaci prvenstveno slu\u017ee za brigu o zdravlju o\u010diju. Optimiziranjem njihova unosa, <strong>mo\u017eete pospje\u0161iti odr\u017eavanje zdravog vida.<\/strong> Me\u0111utim, oni nisu namijenjeni za pru\u017eanje orlovskog vida, izo\u0161travanje vida ili rje\u0161avanje drugih ozbiljnih problema s vidom. Ako netko tvrdi suprotno, dovodi vas u zabludu. U slu\u010daju te\u017eih problema klju\u010dno je <strong>posjetiti specijalista oftalmologa.<\/strong> Samo vas on mo\u017ee najbolje savjetovati o rje\u0161enju va\u0161eg problema. Osim toga, obavit \u0107e standardni o\u010dni pregled <strong>koji mo\u017ee rano otkriti razli\u010dite o\u010dne bolesti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lije\u010dnici mogu dijagnosticirati te zdravstvene probleme, kao i druge probleme s vidom, koji mogu uklju\u010divati slab vid na daljinu ili kratkovidnost. U tom smislu, lije\u010dnik <strong>provodi test vida kako bi utvrdio jeste li dalekovidni, kratkovidni ili imate astigmatizam<\/strong> (zakrivljena ro\u017enica koja uzrokuje zamagljen vid) ili <strong>prezbiopiju<\/strong> (promjene vida povezane sa staro\u0161\u0107u).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pregledi o\u010dnog tlaka ili pregledi vidnih \u017eivaca<\/strong> tako\u0111er bi mogli biti dobra ideja jer mogu otkriti neka ozbiljnija stanja. Ako jo\u0161 niste bili kod oftalmologa, va\u017eno je napomenuti da je <strong>o\u010dna dijagnostika bezbolna.<\/strong> Te\u0161ko da \u0107ete nai\u0107i na igle i nemate razloga za strah. Naprotiv, mo\u017ee vam pomo\u0107i u rje\u0161avanju raznih problema koji se \u010desto odnose na odgovaraju\u0107e dioptrijske nao\u010dale ili kontaktne le\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nao\u010dale-za-plavu-svjetlost\">8. Tako\u0111er mo\u017eete isprobati nao\u010dale sa za\u0161titom od plave svjetlosti<\/h3>\n\n\n\n<p>Kao \u0161to je ranije spomenuto, jedan od problema povezanih s izlo\u017eeno\u0161\u0107u digitalnom zaslonu emisija je plave svjetlosti. To je povezano s <strong>negativnim u\u010dincima na cirkadijalni ritam,<\/strong> \u0161to u kona\u010dnici mo\u017ee dovesti do problema sa spavanjem. Me\u0111utim, to nije izravno povezano sa zdravljem o\u010diju samo po sebi. U isto vrijeme, plava svjetlost povezuje se s <strong>glavoboljama i zamorom o\u010diju.<\/strong> Jedno od naj\u010de\u0161\u0107e predlo\u017eenih rje\u0161enja u tom pogledu mogle bi biti nao\u010dale s filtrom za plavu svjetlost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te nao\u010dale djeluju tako da djelomi\u010dno smanjuju razinu plave svjetlosti koja dopire do va\u0161ih o\u010diju. Me\u0111utim, znanstvenici jo\u0161 uvijek rade na boljem razumijevanju utjecaja plave svjetlosti na na\u0161 vid. Trenutno <strong>nema dovoljno znanstvenih dokaza koji bi ukazali na stvarnu u\u010dinkovitost nao\u010dala s filtrima za plavu svjetlost.<\/strong> Postoji razmjerno malo istra\u017eivanja u tom podru\u010dju, a njihovi su rezultati mje\u0161oviti. Dakle, u slu\u010daju takvih nao\u010dala morat \u0107ete se vi\u0161e osloniti na svoje subjektivne osje\u0107aje, sli\u010dno ranije spomenutim postavkama zaslona.<mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[21]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S porastom digitalnog doba, <strong>za\u0161tita va\u0161ih o\u010diju od utjecaja zaslona postaje sve va\u017enija.<\/strong> Iako vam to ne\u0107e dati orlovski vid, mo\u017ee vam pomo\u0107i da izbjegnete razne neugodnosti poput suhih o\u010diju, prekomjernog suzenja, glavobolja i osje\u0107aja peckanja. Gore navedeni savjeti, koji ne tro\u0161e previ\u0161e vremena ni novca, mogu vam poslu\u017eiti kao nadahnu\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ve\u0107ini slu\u010dajeva njihov je u\u010dinak potkrijepljen znanstvenim istra\u017eivanjima. Poku\u0161ajte uklju\u010diti <strong>vje\u017ebe za o\u010di<\/strong> u svoju dnevnu rutinu ili slijedite <strong>pravilo 20-20-20<\/strong> i to bi moglo podi\u0107i va\u0161e digitalno iskustvo na novu razinu. Dodaci prehrani koji <strong>pospje\u0161uju odr\u017eavanje zdravog vida tako\u0111er su vrijedni spomena i mogli bi biti jedan od piksela koji vam nedostaju da biste dobili savr\u0161enu sliku.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/ostali-prehrambeni-dodaci\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOther Special Nutrition Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/vitamin-a\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin A\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>S usponom digitalne ere, za\u0161tita o\u010diju od utjecaja zaslona postaje sve va\u017enija. Iako vam ne\u0107e dati vid orla, pomo\u0107i \u0107e vam da izbjegnete razne neugodnosti kao \u0161to su suhe o\u010di, prekomjerno suzenje, glavobolje, osje\u0107aj peckanja i jo\u0161 mnogo toga. Saznajte kako to u\u010diniti u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":120,"featured_media":522587,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6224,6872,7562,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-530581","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-antioksidansi-hr","9":"tag-minerali-hr","10":"tag-vitamini-hr","11":"tag-zdrav-nacin-zivota-hr","12":"tag-zdravlje-hr","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako za\u0161tititi o\u010di od utjecaja digitalnih zaslona? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako za\u0161tititi zdravlje o\u010diju od digitalnih zaslona? Otkrit \u0107emo vam kako izbje\u0107i zamagljen vid, suzenje i bol u o\u010dima. Tako\u0111er \u0107emo podijeliti savjete o vitaminima za o\u010di.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-zastititi-oci-od-utjecaja-digitalnih-zaslona\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako za\u0161tititi o\u010di od utjecaja digitalnih zaslona? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako za\u0161tititi zdravlje o\u010diju od digitalnih zaslona? Otkrit \u0107emo vam kako izbje\u0107i zamagljen vid, suzenje i bol u o\u010dima. 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