Nh\u1ecbn ti\u1ec3u l\u00e0 th\u00f3i quen \u00e2m th\u1ea7m g\u00e2y h\u1ea1i th\u1eadn m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi c\u00f2n m\u1eafc ph\u1ea3i.<\/p>\n<\/p><\/div>\n<\/div>\n

2. U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7<\/h2>\n
U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc c\u00f9ng l\u00fac tr\u01b0\u1edbc khi \u0111i ng\u1ee7 khi\u1ebfn th\u1eadn ph\u1ea3i t\u0103ng c\u01b0\u1eddng l\u1ecdc m\u00e1u v\u00e0 t\u1ea1o n\u01b0\u1edbc ti\u1ec3u trong th\u1eddi gian c\u01a1 th\u1ec3 c\u1ea7n ngh\u1ec9 ng\u01a1i. Khi l\u01b0\u1ee3ng n\u01b0\u1edbc n\u1ea1p v\u00e0o qu\u00e1 l\u1edbn v\u00e0o \u0111\u00eam khuya, th\u1eadn bu\u1ed9c ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao h\u01a1n, l\u00e0m t\u0103ng s\u1ea3n xu\u1ea5t n\u01b0\u1edbc ti\u1ec3u, g\u00e2y ti\u1ec3u \u0111\u00eam<\/a> v\u00e0 gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7.<\/p>\n
Vi\u1ec7c th\u1ee9c gi\u1ea5c nhi\u1ec1u l\u1ea7n kh\u00f4ng ch\u1ec9 l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng ng\u1ee7 m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nh\u1ecbp sinh h\u1ecdc v\u00e0 c\u00e1c c\u01a1 ch\u1ebf ph\u1ee5c h\u1ed3i t\u1ef1 nhi\u00ean h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng th\u1eadn. V\u00ec v\u1eady, thay v\u00ec d\u1ed3n u\u1ed1ng n\u01b0\u1edbc v\u00e0o ban \u0111\u00eam, n\u00ean ph\u00e2n b\u1ed5 l\u01b0\u1ee3ng ch\u1ea5t l\u1ecfng h\u1ee3p l\u00fd t\u1eeb bu\u1ed5i chi\u1ec1u v\u00e0 \u0111\u1ea7u bu\u1ed5i t\u1ed1i \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c cho th\u1eadn.<\/p>\n

3. U\u1ed1ng r\u1ea5t \u00edt n\u01b0\u1edbc \u0111\u1ec3 tr\u00e1nh \u0111i v\u1ec7 sinh<\/h2>\n
Ng\u01b0\u1ee3c l\u1ea1i, vi\u1ec7c c\u1eaft gi\u1ea3m l\u01b0\u1ee3ng n\u01b0\u1edbc tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 tr\u00e1nh ti\u1ec3u \u0111\u00eam c\u00f3 th\u1ec3 ph\u1ea3n t\u00e1c d\u1ee5ng v\u00ec khi c\u01a1 th\u1ec3 b\u1ecb thi\u1ebfu n\u01b0\u1edbc v\u00e0o ban \u0111\u00eam. Khi c\u01a1 th\u1ec3 thi\u1ebfu n\u01b0\u1edbc, th\u1eadn s\u1ebd gi\u1eef l\u1ea1i n\u01b0\u1edbc, l\u00e0m t\u0103ng n\u1ed3ng \u0111\u1ed9 c\u00e1c ch\u1ea5t th\u1ea3i trong n\u01b0\u1edbc ti\u1ec3u.<\/p>\n
T\u00ecnh tr\u1ea1ng thi\u1ebfu n\u01b0\u1edbc m\u1ea1n t\u00ednh c\u00f3 th\u1ec3 l\u00e0m cho n\u01b0\u1edbc ti\u1ec3u c\u00f4 \u0111\u1eb7c h\u01a1n, l\u00e0m t\u0103ng nguy c\u01a1 s\u1ecfi th\u1eadn v\u00e0 g\u00e2y k\u00edch \u1ee9ng \u0111\u01b0\u1eddng ti\u1ebft ni\u1ec7u. \u0110\u1ec3 kh\u1eafc ph\u1ee5c, n\u00ean u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/a> v\u00e0o \u0111\u1ea7u ng\u00e0y, gi\u1ea3m d\u1ea7n v\u00e0o bu\u1ed5i t\u1ed1i v\u00e0 ch\u1ecdn m\u1ed9t l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 n\u1ebfu c\u1ea7n. V\u1edbi tr\u01b0\u1eddng h\u1ee3p m\u1eafc c\u00e1c b\u1ec7nh l\u00fd c\u1ea7n h\u1ea1n ch\u1ebf l\u01b0\u1ee3ng ch\u1ea5t l\u1ecfng, ch\u1eb3ng h\u1ea1n nh\u01b0 m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 v\u1ec1 tim ho\u1eb7c th\u1eadn, h\u00e3y tu\u00e2n th\u1ee7 ch\u1eb7t ch\u1ebd h\u01b0\u1edbng d\u1eabn c\u1ee7a b\u00e1c s\u0129.<\/p>\n

4. \u0102n b\u1eefa \u0103n gi\u00e0u \u0111\u1ea1m (protein) v\u00e0o t\u1ed1i mu\u1ed9n<\/h2>\n
Protein r\u1ea5t c\u1ea7n thi\u1ebft, nh\u01b0ng \u0103n nhi\u1ec1u b\u1eefa \u0103n gi\u00e0u protein ho\u1eb7c b\u1ed5 sung nhi\u1ec1u protein ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7 s\u1ebd l\u00e0m t\u0103ng g\u00e1nh n\u1eb7ng cho th\u1eadn v\u00e0o ban \u0111\u00eam. Protein \u0111\u01b0\u1ee3c ph\u00e2n gi\u1ea3i th\u00e0nh c\u00e1c ch\u1ea5t th\u1ea3i nh\u01b0 ur\u00ea v\u00e0 th\u1eadn s\u1ebd l\u1ecdc ch\u00fang ra kh\u1ecfi m\u00e1u. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh th\u1eadn<\/a> ho\u1eb7c suy gi\u1ea3m ch\u1ee9c n\u0103ng th\u1eadn, vi\u1ec7c ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u protein theo th\u1eddi gian c\u00f3 th\u1ec3 l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean h\u1ec7 l\u1ecdc th\u1eadn v\u00e0 g\u00e2y t\u1ed5n th\u01b0\u01a1ng.<\/p>\n
\n
\n
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$\"5$ <\/a>
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5 lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00fap th\u1eadn l\u1ecdc \u0111\u1ed9c t\u1ed1 hi\u1ec7u qu\u1ea3<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi n\u00ean tr\u00e1nh ti\u00eau th\u1ee5 protein v\u00e0o bu\u1ed5i t\u1ed1i, \u0111\u1eb7c bi\u1ec7t v\u1edbi tr\u01b0\u1eddng h\u1ee3p \u0111ang c\u00f3 m\u1ee5c ti\u00eau x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp, nh\u01b0ng th\u1eddi \u0111i\u1ec3m v\u00e0 l\u01b0\u1ee3ng protein ph\u00f9 h\u1ee3p r\u1ea5t quan tr\u1ecdng. V\u00ec v\u1eady, l\u01b0\u1ee3ng protein n\u00ean \u0111\u01b0\u1ee3c \u01b0u ti\u00ean ti\u00eau th\u1ee5 nhi\u1ec1u h\u01a1n v\u00e0o b\u1eefa s\u00e1ng ho\u1eb7c c\u00e1c b\u1eefa \u0103n s\u1edbm trong ng\u00e0y.<\/p>\n
5. U\u1ed1ng r\u01b0\u1ee3u g\u1ea7n gi\u1edd \u0111i ng\u1ee7 g\u00e2y h\u1ea1i th\u1eadn<\/h2>\n
U\u1ed1ng r\u01b0\u1ee3u<\/a> tr\u01b0\u1edbc khi ng\u1ee7 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh hydrat h\u00f3a, huy\u1ebft \u00e1p v\u00e0 chu k\u1ef3 gi\u1ea5c ng\u1ee7 theo nh\u1eefng c\u00e1ch c\u00f3 th\u1ec3 gi\u00e1n ti\u1ebfp g\u00e2y g\u00e1nh n\u1eb7ng cho th\u1eadn.<\/p>\n
R\u01b0\u1ee3u l\u00e0m t\u0103ng l\u01b0\u1ee3ng n\u01b0\u1edbc ti\u1ec3u ban \u0111\u1ea7u, sau \u0111\u00f3 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ea5t n\u01b0\u1edbc v\u1ec1 sau v\u00e0 l\u00e0m gi\u00e1n \u0111o\u1ea1n c\u00e1c giai \u0111o\u1ea1n ng\u1ee7 ngon gi\u00fap \u0111i\u1ec1u h\u00f2a huy\u1ebft \u00e1p v\u00e0 c\u00e1c qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng ho\u1eb7c huy\u1ebft \u00e1p cao, nh\u1eefng thay \u0111\u1ed5i n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng v\u00ec ch\u00fang c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1eadn theo th\u1eddi gian.<\/p>\n
6. D\u00f9ng thu\u1ed1c NSAID ho\u1eb7c m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c kh\u00e1c v\u00e0o ban \u0111\u00eam m\u00e0 kh\u00f4ng c\u00f3 h\u01b0\u1edbng d\u1eabn<\/h2>\n
C\u00e1c lo\u1ea1i thu\u1ed1c gi\u1ea3m \u0111au<\/a> th\u00f4ng th\u01b0\u1eddng g\u1ecdi l\u00e0 NSAID c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn th\u1eadn \u1edf m\u1ed9t s\u1ed1 ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi s\u1eed d\u1ee5ng l\u00e2u d\u00e0i v\u00e0o ban \u0111\u00eam ho\u1eb7c khi k\u1ebft h\u1ee3p v\u1edbi t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc ho\u1eb7c c\u00e1c lo\u1ea1i thu\u1ed1c kh\u00e1c. S\u1ef1 gi\u1ea3m l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m qu\u00e1 tr\u00ecnh l\u1ecdc v\u00e0 theo th\u1eddi gian, g\u00f3p ph\u1ea7n g\u00e2y t\u1ed5n th\u01b0\u01a1ng th\u1eadn \u1edf nh\u1eefng ng\u01b0\u1eddi d\u1ec5 b\u1ecb t\u1ed5n th\u01b0\u01a1ng. Do \u0111\u00f3, lu\u00f4n c\u1ea7n tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 v\u1ec1 c\u00e1c l\u1ef1a ch\u1ecdn an to\u00e0n h\u01a1n v\u00e0 th\u1eddi gian d\u00f9ng thu\u1ed1c ph\u00f9 h\u1ee3p.<\/p>\n
7. \u0102n v\u1eb7t khuya v\u1edbi th\u1ef1c ph\u1ea9m nhi\u1ec1u mu\u1ed1i<\/h2>\n
M\u1ed9t b\u1eefa \u0103n v\u1eb7t<\/a> khuya v\u1edbi \u0111\u1ed3 \u0103n nhi\u1ec1u mu\u1ed1i nh\u01b0 khoai t\u00e2y chi\u00ean, bim bim… c\u00f3 th\u1ec3 l\u00e0m t\u0103ng t\u00ecnh tr\u1ea1ng gi\u1eef n\u01b0\u1edbc v\u00e0 huy\u1ebft \u00e1p, t\u1eeb \u0111\u00f3 gi\u00e1n ti\u1ebfp l\u00e0m t\u0103ng g\u00e1nh n\u1eb7ng cho th\u1eadn. Mu\u1ed1i h\u00fat n\u01b0\u1edbc v\u00e0o m\u00e1u v\u00e0 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng \u00e1p l\u1ef1c trong m\u1ea1ch m\u00e1u, khi\u1ebfn th\u1eadn ph\u1ea3i l\u1ecdc nhi\u1ec1u h\u01a1n \u0111\u1ec3 duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng. Theo th\u1eddi gian, th\u00f3i quen \u0103n nhi\u1ec1u mu\u1ed1i l\u1eb7p \u0111i l\u1eb7p l\u1ea1i g\u00f3p ph\u1ea7n g\u00e2y t\u0103ng huy\u1ebft \u00e1p v\u00e0 g\u00e2y \u00e1p l\u1ef1c l\u00ean ch\u1ee9c n\u0103ng th\u1eadn.<\/p>\n
Thay v\u00ec \u0103n khoai t\u00e2y chi\u00ean m\u1eb7n ho\u1eb7c th\u1ee9c \u0103n ch\u1ebf bi\u1ebfn s\u1eb5n v\u00e0o \u0111\u00eam khuya, h\u00e3y ch\u1ecdn nh\u1eefng l\u1ef1a ch\u1ecdn \u00edt mu\u1ed1i h\u01a1n nh\u01b0 c\u00e1c lo\u1ea1i h\u1ea1t kh\u00f4ng mu\u1ed1i v\u1edbi kh\u1ea9u ph\u1ea7n ki\u1ec3m so\u00e1t, ho\u1eb7c m\u1ed9t \u00edt ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t.<\/p>\n
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\n $\"Nh\u1eefng$ \n <\/div>\n
\n
Ti\u00eau th\u1ee5 c\u00e1c m\u00f3n \u0103n v\u1eb7t nhi\u1ec1u mu\u1ed1i v\u00e0o t\u1ed1i mu\u1ed9n l\u00e0 th\u00f3i quen \u00e2m th\u1ea7m g\u00e2y h\u1ea1i th\u1eadn.<\/p>\n<\/p><\/div>\n<\/div>\n
8. Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh m\u1ea1nh tr\u01b0\u1edbc, trong khi ng\u1ee7<\/h2>\n
S\u1eed d\u1ee5ng m\u00e0n h\u00ecnh s\u00e1ng ho\u1eb7c ng\u1ee7 v\u1edbi \u00e1nh s\u00e1ng xanh m\u1ea1nh t\u1eeb \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng ho\u1eb7c th\u1eadm ch\u00ed \u0111\u00e8n \u0111\u01b0\u1eddng l\u00e0 m\u1ed9t ngu\u1ed3n g\u00e2y c\u0103ng th\u1eb3ng chuy\u1ec3n h\u00f3a th\u01b0\u1eddng b\u1ecb b\u1ecf qua. \u00c1nh s\u00e1ng m\u1ea1nh, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong ph\u1ed5 m\u00e0u xanh lam, \u1ee9c ch\u1ebf nghi\u00eam tr\u1ecdng melatonin, hormone \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 ng\u1ee7 – th\u1ee9c c\u1ee7a c\u01a1 th\u1ec3. Khi ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n v\u00e0 c\u01a1 th\u1ec3 v\u1eabn \u1edf trong tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng nh\u1eb9 (cortisol cao h\u01a1n) s\u1ebd \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn th\u1eddi gian ngh\u1ec9 ng\u01a1i chuy\u1ec3n h\u00f3a m\u00e0 th\u1eadn c\u1ea7n.<\/p>\n
B\u00ean c\u1ea1nh \u0111\u00f3, ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c k\u00e9o d\u00e0i s\u1ebd l\u00e0m suy gi\u1ea3m kh\u1ea3 n\u0103ng \u0111i\u1ec1u h\u00f2a huy\u1ebft \u00e1p v\u00e0 \u0111\u01b0\u1eddng huy\u1ebft, nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng m\u00e0 theo th\u1eddi gian s\u1ebd \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh t\u1ed5n th\u01b0\u01a1ng c\u00e1c m\u1ea1ch m\u00e1u nh\u1ecf (c\u1ea7u th\u1eadn) trong th\u1eadn.<\/p>\n
M\u1eddi b\u1ea1n xem th\u00eam:<\/h4>\n
\n $\"10$ <\/a>10 lo\u1ea1i th\u1ef1c ph\u1ea9m l\u00e0m t\u0103ng nguy c\u01a1 s\u1ecfi th\u1eadn, nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn \u0103n h\u00e0ng ng\u00e0y m\u00e0 kh\u00f4ng bi\u1ebft<\/a><\/p>\n
SK\u0110S – S\u1ecfi th\u1eadn l\u00e0 b\u1ec7nh l\u00fd ph\u1ed5 bi\u1ebfn c\u1ee7a h\u1ec7 ti\u1ebft ni\u1ec7u, g\u00e2y \u0111au d\u1eef d\u1ed9i v\u00e0 d\u1ec5 t\u00e1i ph\u00e1t. B\u00ean c\u1ea1nh y\u1ebfu t\u1ed1 di truy\u1ec1n v\u00e0 u\u1ed1ng \u00edt n\u01b0\u1edbc, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c h\u00ecnh th\u00e0nh c\u0169ng nh\u01b0 ph\u00f2ng ng\u1eeba s\u1ecfi th\u1eadn. Nhi\u1ec1u th\u1ef1c ph\u1ea9m quen thu\u1ed9c c\u00f3 th\u1ec3 \u00e2m th\u1ea7m l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh.<\/p>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Nh\u1eefng th\u00f3i quen ban \u0111\u00eam t\u01b0\u1edfng ch\u1eebng v\u00f4 h\u1ea1i l\u1ea1i c\u00f3 th\u1ec3 h\u1ea1i th\u1eadn m\u1ed9t c\u00e1ch \u00e2m th\u1ea7m: 1. Nh\u1ecbn ti\u1ec3u \u0111\u00eam Nhi\u1ec1u ng\u01b0\u1eddi c\u1ed1 nh\u1ecbn ti\u1ec3u ban \u0111\u00eam \u0111\u1ec3 tr\u00e1nh gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7, nh\u01b0ng th\u00f3i quen n\u00e0y c\u00f3 th\u1ec3 g\u00e2y h\u1ea1i cho h\u1ec7 ti\u1ebft ni\u1ec7u v\u00e0 th\u1eadn. Khi n\u01b0\u1edbc ti\u1ec3u b\u1ecb gi\u1eef l\u1ea1i […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1843","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1843","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1843"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1843\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1843"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}