{"id":673,"date":"2024-06-08T10:47:31","date_gmt":"2024-06-08T03:47:31","guid":{"rendered":"https:\/\/nutrilife.com.vn\/?p=673"},"modified":"2024-06-08T11:51:40","modified_gmt":"2024-06-08T04:51:40","slug":"6-thoi-quen-gay-mat-ngu","status":"publish","type":"post","link":"http:\/\/nutrilife.com.vn\/index.php\/2024\/06\/08\/6-thoi-quen-gay-mat-ngu\/","title":{"rendered":"6 TH\u00d3I QUEN G\u00c2Y M\u1ea4T NG\u1ee6"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

Gi\u1ea5c ng\u1ee7 \u0111\u1eb7c bi\u1ec7t r\u1ea5t quan tr\u1ecdng v\u1edbi s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi. V\u00ec khi ch\u00fang ta ng\u1ee7 m\u1ecdi c\u01a1 quan trong c\u01a1 th\u1ec3 s\u1ebd \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i, t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng s\u1ed1ng. C\u01a1 th\u1ec3 ch\u00fang ta sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp r\u1ea5t c\u1ea7n \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ec3 c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c ho\u1ea1t \u0111\u1ed9ng. Nh\u01b0ng \u0111\u00f4i khi vi\u1ec7c \u0111i s\u00e2u v\u00e0o gi\u1ea5c ng\u1ee7 l\u1ea1i tr\u1edf n\u00ean kh\u00f3 kh\u0103n, khi\u1ebfn ch\u00fang ta b\u1ecb tr\u1eb1n tr\u1ecdc, m\u1ea5t ng\u1ee7, l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng v\u00e0 c\u00f4ng vi\u1ec7c.<\/p>\n\n\n\n

N\u1ebfu b\u1ecb m\u1ea5t ng\u1ee7 nh\u01b0ng ch\u01b0a t\u00ecm \u0111\u01b0\u1ee3c nguy\u00ean nh\u00e2n th\u00ec n\u00ean xem l\u1ea1i th\u00f3i quen \u0103n u\u1ed1ng g\u00e2y m\u1ea5t ng\u1ee7 d\u01b0\u1edbi \u0111\u00e2y<\/p>\n\n\n\n

1. U\u1ed1ng qu\u00e1 nhi\u1ec1u caffeine<\/strong><\/h2>\n\n\n\n

Ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u caffein trong ng\u00e0y (ho\u1eb7c \u0103n v\u00e0 u\u1ed1ng th\u1ee9c \u0103n v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 ch\u1ee9a cafein qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7) l\u00e0 m\u1ed9t nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng t\u1ec9nh gi\u1ea5c v\u00e0o ban \u0111\u00eam. Caffeine c\u00f3 t\u00e1c d\u1ee5ng k\u00edch th\u00edch n\u00e3o b\u1ed9, th\u01b0\u1eddng c\u00f3 trong c\u00e0 ph\u00ea, tr\u00e0, soda, chocolate, m\u1ed9t s\u1ed1 ch\u1ea5t b\u1ed5 sung… Caffeine c\u00f3 kh\u1ea3 n\u0103ng ng\u0103n ch\u1eb7n ph\u00e2n t\u1eed truy\u1ec1n t\u00edn hi\u1ec7u n\u00e3o adenosine th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7. D\u00f9ng nhi\u1ec1u \u0111\u1ed3 \u0103n, th\u1ee9c u\u1ed1ng c\u00f3 qu\u00e1 nhi\u1ec1u caffeine trong ng\u00e0y l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y kh\u00f3 \u0111i v\u00e0o gi\u1ea5c.<\/p>\n\n\n\n

Caffeine th\u01b0\u1eddng ph\u00e1t huy t\u00e1c d\u1ee5ng m\u1ea1nh nh\u1ea5t v\u00e0o kho\u1ea3ng 30-60 ph\u00fat sau khi ti\u00eau th\u1ee5. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi qu\u00e1 nh\u1ea1y c\u1ea3m v\u1edbi caffeine \u0111\u1ebfn n\u1ed7i ngay c\u1ea3 khi u\u1ed1ng m\u1ed9t ly c\u00e0 ph\u00ea s\u00e1ng c\u0169ng l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 bu\u1ed5i t\u1ed1i. B\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn th\u1eddi \u0111i\u1ec3m v\u00e0 li\u1ec1u l\u01b0\u1ee3ng d\u00f9ng th\u1ee9c u\u1ed1ng n\u00e0y \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3.<\/p>\n\n\n\n

2. \u0102n qu\u00e1 nhi\u1ec1u carbs tinh ch\u1ebf g\u00e2y m\u1ea5t ng\u1ee7<\/strong><\/h2>\n\n\n\n

Ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u carbs tinh ch\u1ebf c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 t\u0103ng c\u00e2n, b\u1ec7nh tim, ti\u1ec3u \u0111\u01b0\u1eddng\u2026 v\u00e0 c\u1ea3 m\u1ea5t ng\u1ee7.<\/p>\n\n\n\n

Theo c\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc, ph\u1ee5 n\u1eef l\u1edbn tu\u1ed5i ti\u00eau th\u1ee5 l\u01b0\u1ee3ng carbohydrate tinh ch\u1ebf cao nh\u1ea5t (v\u00ed d\u1ee5: b\u00e1nh m\u00ec tr\u1eafng, b\u00e1nh ng\u1ecdt v\u00e0 m\u00ec \u1ed1ng) c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng g\u1eb7p kh\u00f3 kh\u0103n h\u01a1n \u0111\u1ec3 c\u00f3 m\u1ed9t \u0111\u00eam ngon gi\u1ea5c. Nh\u1eefng ng\u01b0\u1eddi n\u00e0y c\u0169ng c\u00f3 nguy c\u01a1 ph\u00e1t tri\u1ec3n ch\u1ee9ng m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh sau ba n\u0103m theo d\u00f5i.<\/p>\n\n\n\n

L\u1eddi gi\u1ea3i th\u00edch kh\u1ea3 d\u0129 cho m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa carbs tinh ch\u1ebf v\u00e0 gi\u1ea5c ng\u1ee7 k\u00e9m l\u00e0 nh\u1eefng lo\u1ea1i carbohydrate n\u00e0y l\u00e0m t\u0103ng nhanh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. L\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u cao li\u00ean t\u1ee5c c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ef1 gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 nh\u01b0 ng\u01b0ng th\u1edf khi ng\u1ee7 v\u00e0 ch\u1ee9ng m\u1ea5t ng\u1ee7 n\u00f3i chung.<\/p>\n\n\n\n

3. \u0102n th\u1ee9c \u0103n cay tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/strong><\/h2>\n\n\n\n

Th\u1ec9nh tho\u1ea3ng, b\u1ea1n c\u1ea3m th\u1ea5y \u0111\u00f3i v\u00e0o l\u00fac n\u1eeda \u0111\u00eam v\u00e0 mu\u1ed1n \u0103n nh\u1eb9. Tuy nhi\u00ean, n\u00ean tr\u00e1nh d\u00f9ng th\u1ef1c ph\u1ea9m cay v\u00ec c\u00f3 th\u1ec3 g\u00e2y ra ch\u1ee9ng \u1ee3 n\u00f3ng, nh\u1ea5t l\u00e0 khi n\u1eb1m xu\u1ed1ng. Axit d\u1ea1 d\u00e0y d\u1ec5 d\u00e0ng di chuy\u1ec3n l\u00ean th\u1ef1c qu\u1ea3n, c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn \u1ee3 chua, kh\u00f3 ti\u00eau… Nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y th\u1ef1c qu\u1ea3n (GERD) th\u01b0\u1eddng g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 h\u01a1n. V\u00ec th\u1ebf n\u00ean tr\u00e1nh c\u00e1c th\u1ee9c \u0103n cay.<\/p>\n\n\n\n

4. \u0102n qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a<\/strong><\/h2>\n\n\n\n

Vi\u1ec7c ti\u00eau th\u1ee5 nhi\u1ec1u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a v\u00e0o ban ng\u00e0y khi\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m \u0111i v\u00e0o ban \u0111\u00eam. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u \u0111\u00e3 \u0111\u1eb7t ra c\u00e2u h\u1ecfi v\u1ec1 c\u00e1ch ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 – v\u00e0 k\u1ebft qu\u1ea3 kh\u00f4ng t\u1ed1t.<\/p>\n\n\n\n

Theo nghi\u00ean c\u1ee9u n\u0103m 2020, vi\u1ec7c ti\u00eau th\u1ee5 nhi\u1ec1u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a v\u00e0o ban ng\u00e0y khi\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m \u0111i v\u00e0o ban \u0111\u00eam. M\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi c\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a h\u01a1n c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng b\u1ecb th\u1ee9c gi\u1ea5c v\u00e0o ban \u0111\u00eam th\u01b0\u1eddng xuy\u00ean v\u00e0 gi\u1ea5c ng\u1ee7 \u00edt \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i h\u01a1n.<\/p>\n\n\n\n

Tuy v\u1eady, kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i ch\u1ea5t b\u00e9o g\u00e2y ra r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. Axit b\u00e9o omega-3 \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh c\u00f3 t\u00e1c d\u1ee5ng th\u1ef1c s\u1ef1 th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7. D\u1ea7u gi\u00e0u DHA v\u00e0 EPA \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 l\u00e0m t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea5c ng\u1ee7 v\u00e0 gi\u1ea3m th\u1eddi gian \u0111i v\u00e0o gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n

\u0110\u1ec3 cung c\u1ea5p cho c\u01a1 th\u1ec3 c\u00e1c lo\u1ea1i d\u1ea7u c\u00f3 l\u1ee3i n\u00e0y, b\u1ea1n h\u00e3y d\u00f9ng c\u00e1c th\u1ef1c ph\u1ea9m nh\u01b0 h\u1ea1t lanh, qu\u1ea3 \u00f3c ch\u00f3 v\u00e0 c\u00e1c lo\u1ea1i c\u00e1 b\u00e9o nh\u01b0 c\u00e1 ng\u1eeb v\u00e0 c\u00e1 h\u1ed3i\u2026.<\/p>\n\n\n\n

5. U\u1ed1ng n\u01b0\u1edbc t\u0103ng l\u1ef1c g\u00e2y m\u1ea5t ng\u1ee7<\/strong><\/h2>\n\n\n\n

M\u1ed9t s\u1ed1 lo\u1ea1i nh\u01b0 n\u01b0\u1edbc t\u0103ng l\u1ef1c c\u00f3 ch\u1ee9a c\u00e1c ch\u1ea5t t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng, gi\u00fap nhi\u1ec1u ng\u01b0\u1eddi gi\u1ea3m u\u1ec3 o\u1ea3i trong gi\u1edd chi\u1ec1u, nh\u01b0ng n\u00ean tr\u00e1nh u\u1ed1ng ch\u00fang khi qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7. N\u1ebfu y\u00eau th\u00edch c\u00e1c \u0111\u1ed3 u\u1ed1ng c\u00f3 th\u00e0nh ph\u1ea7n t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng nh\u01b0 nh\u00e2n s\u00e2m, r\u1ec5 maca… th\u00ec b\u1ea1n n\u00ean d\u00f9ng s\u1edbm v\u00e0o \u0111\u1ea7u ng\u00e0y \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n

6. Kh\u00f4ng n\u1ea1p \u0111\u1ee7 dinh d\u01b0\u1ee1ng<\/strong><\/h2>\n\n\n\n

C\u00f3 m\u1ed9t m\u1ed1i quan h\u1ec7 qua l\u1ea1i r\u00f5 r\u1ec7t gi\u1eefa gi\u1ea5c ng\u1ee7 l\u00e0nh m\u1ea1nh v\u00e0 c\u00e1c vi ch\u1ea5t dinh d\u01b0\u1ee1ng trong th\u1ef1c ph\u1ea9m. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u00e3 nghe n\u00f3i magie \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb cho vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, nh\u01b0ng \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 l\u1ef1a ch\u1ecdn duy nh\u1ea5t trong kho vi ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ee7a b\u1ea1n. Nghi\u00ean c\u1ee9u t\u1eeb n\u0103m 2019 cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u1eddi gian ng\u1ee7 ng\u1eafn c\u00f3 l\u01b0\u1ee3ng vitamin v\u00e0 kho\u00e1ng ch\u1ea5t kh\u00e1c nhau th\u1ea5p h\u01a1n b\u00ecnh th\u01b0\u1eddng, bao g\u1ed3m canxi, vitamin D, vitamin K v\u00e0 magi\u00ea. T\u01b0\u01a1ng t\u1ef1, m\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2016 li\u00ean quan \u0111\u1ebfn t\u00ecnh tr\u1ea1ng thi\u1ebfu ng\u1ee7 v\u1edbi l\u01b0\u1ee3ng s\u1eaft, k\u1ebdm v\u00e0 magie th\u1ea5p. C\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 cung c\u1ea5p \u0111\u1ee7 vitamin v\u00e0 kho\u00e1ng ch\u1ea5t l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, \u0111a d\u1ea1ng.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gi\u1ea5c ng\u1ee7 \u0111\u1eb7c bi\u1ec7t r\u1ea5t quan tr\u1ecdng v\u1edbi s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi. V\u00ec khi ch\u00fang ta ng\u1ee7 m\u1ecdi c\u01a1 quan trong c\u01a1 th\u1ec3 s\u1ebd \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i, t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng s\u1ed1ng. C\u01a1 th\u1ec3 ch\u00fang ta sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp r\u1ea5t c\u1ea7n \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ec3 c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c ho\u1ea1t \u0111\u1ed9ng. Nh\u01b0ng \u0111\u00f4i khi vi\u1ec7c \u0111i s\u00e2u v\u00e0o gi\u1ea5c ng\u1ee7 l\u1ea1i tr\u1edf n\u00ean kh\u00f3 kh\u0103n, khi\u1ebfn ch\u00fang ta b\u1ecb tr\u1eb1n tr\u1ecdc, m\u1ea5t ng\u1ee7, l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng v\u00e0 c\u00f4ng vi\u1ec7c. N\u1ebfu b\u1ecb m\u1ea5t ng\u1ee7 nh\u01b0ng ch\u01b0a t\u00ecm \u0111\u01b0\u1ee3c nguy\u00ean nh\u00e2n th\u00ec n\u00ean xem <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"http:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/673"}],"collection":[{"href":"http:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/comments?post=673"}],"version-history":[{"count":5,"href":"http:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/673\/revisions"}],"predecessor-version":[{"id":791,"href":"http:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/673\/revisions\/791"}],"wp:attachment":[{"href":"http:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/media?parent=673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/categories?post=673"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/tags?post=673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}