\n N\u1ed9i dung\n <\/div>\n

1. Nh\u1ecbn \u0103n s\u00e1ng g\u00e2y s\u1ee5t gi\u1ea3m n\u0103ng l\u01b0\u1ee3ng v\u00e0 suy gi\u1ea3m tr\u00ed nh\u1edb<\/a><\/li>\n
2. “Ngh\u1ecbch l\u00fd” t\u0103ng c\u00e2n v\u00e0 nguy c\u01a1 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a <\/a><\/li>\n
3. B\u1ecf b\u1eefa s\u00e1ng c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0 \u0111\u1ed9t qu\u1ef5<\/a><\/li>\n
4. S\u1ef1 b\u00e0o m\u00f2n h\u1ec7 ti\u00eau h\u00f3a: T\u1eeb vi\u00eam lo\u00e9t d\u1ea1 d\u00e0y \u0111\u1ebfn s\u1ecfi m\u1eadt<\/a><\/li>\n
5. \u0102n s\u00e1ng th\u1ebf n\u00e0o cho \u0111\u00fang c\u00e1ch?<\/a><\/li>\n<\/ul>\n<\/div>\n
Nhi\u1ec1u ng\u01b0\u1eddi coi vi\u1ec7c b\u1ecf b\u1eefa s\u00e1ng<\/a> l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n nhanh ch\u00f3ng ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 gi\u1ea3i ph\u00e1p cho nh\u1eefng bu\u1ed5i s\u00e1ng b\u1eadn r\u1ed9n, nh\u01b0ng th\u1ef1c t\u1ebf c\u01a1 th\u1ec3 \u0111ang ph\u1ea3i ‘tr\u1ea3 gi\u00e1’ \u0111\u1eaft h\u01a1n ch\u00fang ta t\u01b0\u1edfng.<\/p>\n
C\u00e1c chuy\u00ean gia \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng, th\u00f3i quen n\u00e0y kh\u00f4ng ch\u1ec9 b\u00e0o m\u00f2n th\u1ec3 l\u1ef1c m\u00e0 c\u00f2n l\u00e0 kh\u1edfi \u0111\u1ea7u c\u1ee7a h\u00e0ng lo\u1ea1t bi\u1ebfn ch\u1ee9ng nguy hi\u1ec3m cho tim m\u1ea1ch v\u00e0 h\u1ec7 ti\u00eau h\u00f3a.<\/p>\n
1. Nh\u1ecbn \u0103n s\u00e1ng g\u00e2y s\u1ee5t gi\u1ea3m n\u0103ng l\u01b0\u1ee3ng v\u00e0 suy gi\u1ea3m tr\u00ed nh\u1edb<\/b><\/h2>\n
Sau m\u1ed9t gi\u1ea5c ng\u1ee7 d\u00e0i t\u1eeb 7 – 9 ti\u1ebfng, n\u1ed3ng \u0111\u1ed9 \u0111\u01b0\u1eddng huy\u1ebft (glucose) trong c\u01a1 th\u1ec3 gi\u1ea3m xu\u1ed1ng m\u1ee9c th\u1ea5p nh\u1ea5t. \u0110\u00e2y l\u00e0 ngu\u1ed3n nhi\u00ean li\u1ec7u ch\u00ednh \u0111\u1ec3 n\u00e3o b\u1ed9 v\u00e0 c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng. Khi b\u1ecf b\u1eefa s\u00e1ng, c\u01a1 th\u1ec3 kh\u00f4ng \u0111\u01b0\u1ee3c ti\u1ebfp t\u1ebf n\u0103ng l\u01b0\u1ee3ng k\u1ecbp th\u1eddi, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft, g\u00e2y m\u1ec7t m\u1ecfi, hoa m\u1eaft v\u00e0 gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung.<\/p>\n
Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y, nh\u1eefng ng\u01b0\u1eddi b\u1ecf b\u1eefa s\u00e1ng th\u01b0\u1eddng c\u00f3 kh\u1ea3 n\u0103ng t\u01b0 duy v\u00e0 x\u1eed l\u00fd t\u00ecnh hu\u1ed1ng ch\u1eadm h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0103n u\u1ed1ng \u0111\u1ea7y \u0111\u1ee7. V\u1ec1 l\u00e2u d\u00e0i, th\u00f3i quen n\u00e0y g\u00e2y \u00e1p l\u1ef1c l\u00ean h\u1ec7 th\u1ea7n kinh, khi\u1ebfn tr\u00ed nh\u1edb b\u1ecb suy gi\u1ea3m r\u00f5 r\u1ec7t.<\/p>\n
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\n $\"Th\u00f3i$ \n <\/div>
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B\u1ecf b\u1eefa s\u00e1ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u1ec1 l\u00e2u d\u00e0i. (\u1ea2nh minh h\u1ecda AI)<\/p>\n<\/figcaption><\/figure>\n
2. “Ngh\u1ecbch l\u00fd” t\u0103ng c\u00e2n v\u00e0 nguy c\u01a1 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a <\/b><\/h2>\n
Nhi\u1ec1u ng\u01b0\u1eddi tin r\u1eb1ng b\u1ecf b\u1eefa s\u00e1ng s\u1ebd gi\u00fap c\u1eaft gi\u1ea3m calo \u0111\u1ec3 gi\u1ea3m c\u00e2n nh\u01b0ng th\u1ef1c t\u1ebf th\u01b0\u1eddng ng\u01b0\u1ee3c l\u1ea1i. Khi c\u01a1 th\u1ec3 qu\u00e1 \u0111\u00f3i v\u00e0o bu\u1ed5i s\u00e1ng, b\u1ea1n s\u1ebd c\u00f3 xu h\u01b0\u1edbng \u0103n b\u00f9 v\u00e0o b\u1eefa tr\u01b0a v\u00e0 b\u1eefa t\u1ed1i v\u1edbi l\u01b0\u1ee3ng th\u1ef1c ph\u1ea9m nhi\u1ec1u h\u01a1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c m\u00f3n gi\u00e0u ch\u1ea5t b\u00e9o v\u00e0 \u0111\u01b0\u1eddng \u0111\u1ec3 th\u1ecfa m\u00e3n c\u01a1n \u0111\u00f3i nhanh ch\u00f3ng.<\/p>\n
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Nh\u1ecbn \u0103n s\u00e1ng \u0111\u1ec3 gi\u1ea3m c\u00e2n – L\u1ee3i ch\u01b0a th\u1ea5y \u0111\u00e3 h\u1ea1i v\u00f4 c\u00f9ng<\/a><\/h4>\n<\/li>\n
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6 t\u00e1c h\u1ea1i \u00edt ng\u1edd khi b\u1ea1n th\u01b0\u1eddng xuy\u00ean b\u1ecf b\u1eefa s\u00e1ng<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
H\u01a1n n\u1eefa, vi\u1ec7c nh\u1ecbn \u0103n s\u00e1ng l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a c\u01a1 th\u1ec3. Khi c\u01a1 th\u1ec3 kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c th\u1ee9c \u0103n s\u1ebd chuy\u1ec3n sang ch\u1ebf \u0111\u1ed9 “ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng”, khi\u1ebfn vi\u1ec7c \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 d\u1eabn \u0111\u1ebfn t\u0103ng c\u00e2n<\/a>, b\u00e9o ph\u00ec m\u00e0 c\u00f2n l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2 do r\u1ed1i lo\u1ea1n nh\u1ea1y c\u1ea3m insulin.<\/p>\n
3. B\u1ecf b\u1eefa s\u00e1ng c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0 \u0111\u1ed9t qu\u1ef5<\/b><\/h2>\n
C\u00e1c nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean c\u00e1c t\u1ea1p ch\u00ed y khoa uy t\u00edn ch\u1ec9 ra r\u1eb1ng, nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean b\u1ecf b\u1eefa s\u00e1ng c\u00f3 nguy c\u01a1 b\u1ecb x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch cao h\u01a1n. Vi\u1ec7c nh\u1ecbn \u0103n khi\u1ebfn n\u1ed3ng \u0111\u1ed9 cholesterol x\u1ea5u (LDL) t\u0103ng l\u00ean v\u00e0 huy\u1ebft \u00e1p d\u1ec5 bi\u1ebfn \u0111\u1ed9ng. Khi h\u1ec7 m\u1ea1ch m\u00e1u ph\u1ea3i ch\u1ecbu \u00e1p l\u1ef1c th\u01b0\u1eddng xuy\u00ean, nguy c\u01a1 d\u1eabn \u0111\u1ebfn c\u00e1c c\u01a1n \u0111au th\u1eaft ng\u1ef1c, b\u1ec7nh m\u1ea1ch v\u00e0nh v\u00e0 th\u1eadm ch\u00ed l\u00e0 \u0111\u1ed9t qu\u1ef5 s\u1ebd t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3.<\/p>\n
4. S\u1ef1 b\u00e0o m\u00f2n h\u1ec7 ti\u00eau h\u00f3a: T\u1eeb vi\u00eam lo\u00e9t d\u1ea1 d\u00e0y \u0111\u1ebfn s\u1ecfi m\u1eadt<\/b><\/h2>\n
D\u1ea1 d\u00e0y lu\u00f4n ti\u1ebft ra d\u1ecbch v\u1ecb theo chu k\u1ef3 sinh h\u1ecdc. N\u1ebfu kh\u00f4ng c\u00f3 th\u1ee9c \u0103n \u0111\u1ec3 ti\u00eau h\u00f3a, l\u01b0\u1ee3ng axit d\u01b0 th\u1eeba s\u1ebd t\u1ea5n c\u00f4ng tr\u1ef1c ti\u1ebfp v\u00e0o ni\u00eam m\u1ea1c d\u1ea1 d\u00e0y, g\u00e2y vi\u00eam lo\u00e9t, \u0111au th\u01b0\u1ee3ng v\u1ecb ho\u1eb7c tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y th\u1ef1c qu\u1ea3n. B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ecf b\u1eefa s\u00e1ng c\u00f2n l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng co b\u00f3p c\u1ee7a t\u00fai m\u1eadt, d\u1eabn \u0111\u1ebfn vi\u1ec7c t\u00edch t\u1ee5 m\u1eadt v\u00e0 h\u00ecnh th\u00e0nh s\u1ecfi m\u1eadt – m\u1ed9t t\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd g\u00e2y \u0111au \u0111\u1edbn v\u00e0 \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng.<\/p>\n
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\n PGS.TS. BS Nguy\u1ec5n Th\u1ecb L\u00e2m – nguy\u00ean Ph\u00f3 Vi\u1ec7n tr\u01b0\u1edfng Vi\u1ec7n Dinh d\u01b0\u1ee1ng Qu\u1ed1c gia: <\/span>\n <\/div>\n
\n Nh\u1ecbn \u0103n s\u00e1ng trong th\u1eddi gian d\u00e0i g\u00e2y thi\u1ebfu h\u1ee5t vi ch\u1ea5t dinh d\u01b0\u1ee1ng, da xanh, thi\u1ebfu m\u00e1u thi\u1ebfu s\u1eaft… \u0110i\u1ec1u n\u00e0y khi\u1ebfn cho men r\u0103ng c\u0169ng y\u1ebfu \u0111i, ch\u1ea5t l\u01b0\u1ee3ng x\u01b0\u01a1ng k\u00e9m. Ch\u01b0a k\u1ec3 \u0111\u1ebfn nh\u1ecbn \u0103n ho\u1eb7c \u0103n r\u1ea5t \u00edt \u0111\u1ebfn b\u1eefa t\u1ed1i \u0111\u00f3i l\u1ea1i \u0103n nhi\u1ec1u khi\u1ebfn cho vi\u1ec7c t\u00edch m\u1ee1 nhi\u1ec1u h\u01a1n g\u00e2y th\u1eeba c\u00e2n.\n <\/div>\n
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5. \u0102n s\u00e1ng th\u1ebf n\u00e0o cho \u0111\u00fang c\u00e1ch?<\/b><\/h2>\n
\u0110\u1ec3 b\u1eefa s\u00e1ng th\u1ef1c s\u1ef1 ph\u00e1t huy t\u00e1c d\u1ee5ng b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe, ch\u00fang ta kh\u00f4ng c\u1ea7n chu\u1ea9n b\u1ecb qu\u00e1 c\u1ea7u k\u1ef3 m\u00e0 n\u00ean t\u1eadp trung v\u00e0o s\u1ef1 c\u00e2n b\u1eb1ng d\u01b0\u1ee1ng ch\u1ea5t:<\/p>\n
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B\u1ed5 sung ch\u1ea5t x\u01a1:<\/b> C\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t<\/a>, rau xanh ho\u1eb7c tr\u00e1i c\u00e2y gi\u00fap duy tr\u00ec c\u1ea3m gi\u00e1c no l\u00e2u v\u00e0 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft.<\/li>\n
Protein l\u00e0nh m\u1ea1nh:<\/b> Tr\u1ee9ng, \u0111\u1eadu g\u00e0, s\u1eefa chua Hy L\u1ea1p ho\u1eb7c c\u00e1c lo\u1ea1i h\u1ea1t l\u00e0 ngu\u1ed3n \u0111\u1ea1m tuy\u1ec7t v\u1eddi gi\u00fap c\u01a1 b\u1eafp s\u0103n ch\u1eafc v\u00e0 n\u00e3o b\u1ed9 t\u1ec9nh t\u00e1o.<\/li>\n
H\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng tinh luy\u1ec7n:<\/b> Tr\u00e1nh c\u00e1c lo\u1ea1i b\u00e1nh ng\u1ecdt, ng\u0169 c\u1ed1c t\u1ea9m \u0111\u01b0\u1eddng v\u00ec ch\u00fang g\u00e2y t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft \u0111\u1ed9t ng\u1ed9t v\u00e0 khi\u1ebfn b\u1ea1n nhanh \u0111\u00f3i h\u01a1n.<\/li>\n
Th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t:<\/b> N\u00ean \u0103n s\u00e1ng trong v\u00f2ng 1-2 gi\u1edd sau khi th\u1ee9c d\u1eady \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/li>\n<\/ul>\n
B\u1eefa s\u00e1ng kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t b\u1eefa \u0103n th\u00f4ng th\u01b0\u1eddng m\u00e0 c\u00f2n l\u00e0 “kho\u1ea3n \u0111\u1ea7u t\u01b0” r\u1ebb nh\u1ea5t cho s\u1ee9c kh\u1ecfe d\u00e0i h\u1ea1n. Thay v\u00ec b\u1ecf qua b\u1eefa s\u00e1ng, h\u00e3y d\u00e0nh \u00edt nh\u1ea5t 15 ph\u00fat m\u1ed7i s\u00e1ng \u0111\u1ec3 cung c\u1ea5p ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng s\u1ea1ch cho c\u01a1 th\u1ec3, t\u1ea1o n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc cho m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 v\u00e0 m\u1ed9t tr\u00e1i tim kh\u1ecfe m\u1ea1nh.<\/p>\n
\n $\"Th\u00f3i$ <\/a>V\u00ec sao c\u00e0ng nh\u1ecbn \u0103n s\u00e1ng l\u1ea1i c\u00e0ng kh\u00f3 gi\u1ea3m c\u00e2n?<\/a><\/p>\n
SK\u0110S – Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 r\u1eb1ng nh\u1ecbn \u0103n s\u00e1ng l\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 c\u1eaft gi\u1ea3m calo v\u00e0 gi\u1ea3m c\u00e2n nhanh ch\u00f3ng. Tuy nhi\u00ean, d\u01b0\u1edbi g\u00f3c \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 y khoa, th\u00f3i quen n\u00e0y th\u01b0\u1eddng mang l\u1ea1i nhi\u1ec1u r\u1eafc r\u1ed1i h\u01a1n l\u00e0 l\u1ee3i \u00edch th\u1ef1c s\u1ef1.<\/p>\n<\/div>\n