{"id":15649,"date":"2024-12-06T13:50:06","date_gmt":"2024-12-06T06:50:06","guid":{"rendered":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/?p=15649"},"modified":"2024-12-06T13:50:07","modified_gmt":"2024-12-06T06:50:07","slug":"giu-lua-nghe-giao-suc-khoe-tot-tu-che-do-an-uong-den-thu-gian-tinh-than","status":"publish","type":"post","link":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/giu-lua-nghe-giao-suc-khoe-tot-tu-che-do-an-uong-den-thu-gian-tinh-than\/","title":{"rendered":"GI\u1eee L\u1eecA NGH\u1ec0 GI\u00c1O: S\u1ee8C KH\u1eceE T\u1ed0T T\u1eea CH\u1ebe \u0110\u1ed8 \u0102N U\u1ed0NG \u0110\u1ebeN TH\u01af GI\u00c3N TINH TH\u1ea6N"},"content":{"rendered":"<p>Ngh\u1ec1 gi\u00e1o vi\u00ean l\u00e0 m\u1ed9t trong nh\u1eefng c\u00f4ng vi\u1ec7c cao qu\u00fd nh\u1ea5t, mang tr\u1ecdng tr\u00e1ch l\u1edbn trong vi\u1ec7c truy\u1ec1n t\u1ea3i tri th\u1ee9c v\u00e0 nu\u00f4i d\u01b0\u1ee1ng th\u1ebf h\u1ec7 t\u01b0\u01a1ng lai. Tuy nhi\u00ean, \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c c\u00f9ng l\u1ecbch tr\u00ecnh b\u1eadn r\u1ed9n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng kh\u00f4ng nh\u1ecf \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a c\u00e1c Th\u1ea7y C\u00f4. V\u00ec v\u1eady, ch\u1ebf \u0111\u1ed9 <strong>\u0103n u\u1ed1ng<\/strong> c\u00e2n \u0111\u1ed1i v\u00e0 <strong>gi\u1ea5c ng\u1ee7<\/strong> ch\u1ea5t l\u01b0\u1ee3ng l\u00e0 hai y\u1ebfu t\u1ed1 then ch\u1ed1t ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a gi\u00fap c\u00e1c nh\u00e0 gi\u00e1o gi\u1eef l\u1eeda \u0111am m\u00ea v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe b\u1ec1n l\u00e2u.<\/p>\n<p><strong>I. DINH D\u01af\u1ee0NG L\u00c0NH M\u1ea0NH C\u00d3 T\u00c1C \u0110\u1ed8NG T\u00cdCH C\u1ef0C \u0110\u1ebeN S\u1ee8C KH\u1eceE TINH TH\u1ea6N<br \/>\n<\/strong>Dinh d\u01b0\u1ee1ng l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n. Ba nh\u00f3m ch\u1ea5t c\u01a1 b\u1ea3n \u2013 <strong>ch\u1ea5t \u0111\u1ea1m (protid)<\/strong>, <strong>ch\u1ea5t b\u00e9o (lipid)<\/strong> v\u00e0 <strong>ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng (glucid)<\/strong> \u2013 l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a m\u1ecdi ho\u1ea1t \u0111\u1ed9ng s\u1ed1ng. Khi \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 \u0111\u00fang c\u00e1ch v\u00e0 c\u00e2n \u0111\u1ed1i, ch\u00fang kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 duy tr\u00ec c\u1ea3m gi\u00e1c h\u1ea1nh ph\u00fac.<br \/>\n<strong>** M\u1ed1i Li\u00ean H\u1ec7 Gi\u1eefa Ch\u1ea5t \u0110\u1ea1m, Ch\u1ea5t B\u00e9o v\u00e0 Ch\u1ea5t B\u1ed9t \u0110\u01b0\u1eddng<\/strong><\/p>\n<ul>\n<li><strong>Ch\u1ea5t \u0111\u1ea1m, ch\u1ea5t b\u00e9o v\u00e0 ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng<\/strong> c\u00f9ng t\u1ea1o n\u00ean &#8220;tam gi\u00e1c dinh d\u01b0\u1ee1ng&#8221; thi\u1ebft y\u1ebfu cho c\u01a1 th\u1ec3. M\u1ed7i ch\u1ea5t c\u00f3 vai tr\u00f2 ri\u00eang bi\u1ec7t nh\u01b0ng c\u00f9ng h\u1ed7 tr\u1ee3 nhau \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1i \u01b0u:\n<ul>\n<li><strong>Ch\u1ea5t \u0111\u1ea1m<\/strong>: T\u00e1i t\u1ea1o t\u1ebf b\u00e0o, c\u01a1 b\u1eafp v\u00e0 h\u1ed7 tr\u1ee3 mi\u1ec5n d\u1ecbch.<\/li>\n<li><strong>Ch\u1ea5t b\u00e9o<\/strong>: Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, h\u1ed7 tr\u1ee3 h\u1ea5p thu vitamin v\u00e0 b\u1ea3o v\u1ec7 c\u01a1 quan n\u1ed9i t\u1ea1ng.<\/li>\n<li><strong>Ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng<\/strong>: Ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o b\u1ed9 v\u00e0 c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n<\/li>\n<li>M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc c\u1ea7n s\u1ef1 c\u00e2n \u0111\u1ed1i gi\u1eefa ba nh\u00f3m ch\u1ea5t n\u00e0y:\n<ul>\n<li>Qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o ho\u1eb7c ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng c\u00f3 th\u1ec3 g\u00e2y th\u1eeba c\u00e2n, ti\u1ec3u \u0111\u01b0\u1eddng.<\/li>\n<li>Thi\u1ebfu ch\u1ea5t \u0111\u1ea1m l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng t\u00e1i t\u1ea1o t\u1ebf b\u00e0o v\u00e0 suy y\u1ebfu mi\u1ec5n d\u1ecbch.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>1- Ch\u1ea5t \u0110\u1ea1m (Protid)<\/strong><\/p>\n<p><strong> a) Ch\u1ea5t \u0111\u1ea1m l\u00e0 g\u00ec?<\/strong><\/p>\n<p>+ Ch\u1ea5t \u0111\u1ea1m (protein) l\u00e0 th\u00e0nh ph\u1ea7n c\u01a1 b\u1ea3n c\u1ea5u t\u1ea1o n\u00ean t\u1ebf b\u00e0o, m\u00f4, enzyme, hormone, v\u00e0 kh\u00e1ng th\u1ec3.<\/p>\n<p>+ \u0110\u00e2y l\u00e0 nguy\u00ean li\u1ec7u thi\u1ebft y\u1ebfu gi\u00fap t\u00e1i t\u1ea1o c\u01a1 b\u1eafp, t\u00f3c, m\u00f3ng, v\u00e0 da.<\/p>\n<p><strong>b) Vai tr\u00f2 c\u1ee7a ch\u1ea5t \u0111\u1ea1m:<\/strong><\/p>\n<ul>\n<li><strong>X\u00e2y d\u1ef1ng v\u00e0 s\u1eeda ch\u1eefa:<\/strong> Tham gia v\u00e0o qu\u00e1 tr\u00ecnh t\u00e1i t\u1ea1o t\u1ebf b\u00e0o v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed5n th\u01b0\u01a1ng.<\/li>\n<li><strong>H\u1ed7 tr\u1ee3 mi\u1ec5n d\u1ecbch:<\/strong> T\u1ea1o ra kh\u00e1ng th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i t\u00e1c nh\u00e2n g\u00e2y b\u1ec7nh.<\/li>\n<\/ul>\n<p><a id=\"post-15649-_gjdgxs\"><\/a><strong> Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng d\u1ef1 ph\u00f2ng:<\/strong> Khi thi\u1ebfu carbohydrate v\u00e0 ch\u1ea5t b\u00e9o, protein s\u1ebd \u0111\u01b0\u1ee3c ph\u00e2n gi\u1ea3i \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng.<br \/>\n<strong><br \/>\nc) Ngu\u1ed3n ch\u1ea5t \u0111\u1ea1m:<\/strong><\/p>\n<ul>\n<li><strong>Ngu\u1ed3n t\u1ed1t:<\/strong> C\u00e1, tr\u1ee9ng, th\u1ecbt g\u00e0, \u0111\u1eadu n\u00e0nh, \u0111\u1eadu l\u0103ng, c\u00e1c lo\u1ea1i h\u1ea1t (h\u1ea1t chia, h\u1ea1nh nh\u00e2n).<\/li>\n<li><strong>Ngu\u1ed3n x\u1ea5u:<\/strong> Th\u1ecbt \u0111\u1ecf (b\u00f2, c\u1eebu), th\u1ecbt ch\u1ebf bi\u1ebfn s\u1eb5n (x\u00fac x\u00edch, th\u1ecbt x\u00f4ng kh\u00f3i) ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u1ea3o qu\u1ea3n v\u00e0 ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a.<\/li>\n<\/ul>\n<p>\ud83e\udc6a <strong>L\u1ef1a ch\u1ecdn ch\u1ea5t \u0111\u1ea1m th\u00f4ng minh:<\/strong><\/p>\n<ul>\n<li>T\u0103ng c\u01b0\u1eddng ti\u00eau th\u1ee5 c\u00e1 b\u00e9o (omega-3) v\u00e0 protein th\u1ef1c v\u1eadt.<\/li>\n<li>H\u1ea1n ch\u1ebf th\u1ecbt \u0111\u1ecf v\u00e0 \u01b0u ti\u00ean c\u00e1c th\u1ef1c ph\u1ea9m \u00edt ch\u1ea5t b\u00e9o.<\/li>\n<\/ul>\n<p><strong> 2. Ch\u1ea5t B\u00e9o (Lipid)<\/strong><\/p>\n<ol>\n<li><strong>Ch\u1ea5t b\u00e9o l\u00e0 g\u00ec?<\/strong>\n<ul>\n<li>Ch\u1ea5t b\u00e9o l\u00e0 h\u1ee3p ch\u1ea5t h\u1eefu c\u01a1 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 tham gia v\u00e0o nhi\u1ec1u ch\u1ee9c n\u0103ng s\u1ed1ng c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u1ea5u tr\u00fac m\u00e0ng t\u1ebf b\u00e0o v\u00e0 h\u1ea5p thu vitamin tan trong d\u1ea7u.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Vai tr\u00f2 c\u1ee7a ch\u1ea5t b\u00e9o:<\/strong>\n<ul>\n<li><strong>Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng:<\/strong> 1 gram ch\u1ea5t b\u00e9o cung c\u1ea5p 9 kcal.<\/li>\n<li><strong>H\u1ed7 tr\u1ee3 h\u1ea5p thu vitamin:<\/strong> A, D, E, K.<\/li>\n<li><strong>B\u1ea3o v\u1ec7 c\u01a1 quan:<\/strong> T\u1ea1o l\u1edbp \u0111\u1ec7m b\u1ea3o v\u1ec7 n\u1ed9i t\u1ea1ng v\u00e0 gi\u1eef \u1ea5m c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Ph\u00e2n lo\u1ea1i:<\/strong>\n<ul>\n<li><strong>Ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a:<\/strong>\n<ul>\n<li>Ngu\u1ed3n: M\u1ee1 \u0111\u1ed9ng v\u1eadt, b\u01a1, d\u1ea7u d\u1eeba.<\/li>\n<li>\u1ea2nh h\u01b0\u1edfng: T\u0103ng cholesterol LDL (x\u1ea5u), g\u00e2y nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a:<\/strong>\n<ul>\n<li>Ngu\u1ed3n: D\u1ea7u \u00f4 liu, d\u1ea7u h\u1ea1t c\u1ea3i, c\u00e1 b\u00e9o (c\u00e1 h\u1ed3i, c\u00e1 thu), qu\u1ea3 b\u01a1.<\/li>\n<li>\u1ea2nh h\u01b0\u1edfng: Gi\u1ea3m cholesterol LDL, b\u1ea3o v\u1ec7 tim m\u1ea1ch.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Ch\u1ea5t b\u00e9o chuy\u1ec3n h\u00f3a (Trans fats):<\/strong>\n<ul>\n<li>Ngu\u1ed3n: Th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n, \u0111\u1ed3 chi\u00ean r\u00e1n, b\u00e1nh k\u1eb9o.<\/li>\n<li>\u1ea2nh h\u01b0\u1edfng: T\u0103ng nguy c\u01a1 b\u00e9o ph\u00ec v\u00e0 b\u1ec7nh l\u00fd tim m\u1ea1ch.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<ul>\n<li><strong>L\u1ef1a ch\u1ecdn ch\u1ea5t b\u00e9o th\u00f4ng minh:<\/strong>\n<ul>\n<li>H\u1ea1n ch\u1ebf ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a, tr\u00e1nh ho\u00e0n to\u00e0n ch\u1ea5t b\u00e9o chuy\u1ec3n h\u00f3a.<\/li>\n<li>\u01afu ti\u00ean d\u1ea7u th\u1ef1c v\u1eadt, c\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 c\u00e1 b\u00e9o.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong> 2. Ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng (Glucid)<\/strong><\/p>\n<ul>\n<li><strong>Ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng l\u00e0 g\u00ec?<\/strong>\n<ul>\n<li>L\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u00e3o b\u1ed9 v\u00e0 c\u00e1c t\u1ebf b\u00e0o h\u1ed3ng c\u1ea7u.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Vai tr\u00f2 c\u1ee7a ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng:<\/strong>\n<ul>\n<li>Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh v\u00e0 d\u1ec5 s\u1eed d\u1ee5ng.<\/li>\n<li>H\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a nh\u1edd ch\u1ea5t x\u01a1 trong carbohydrate ph\u1ee9c h\u1ee3p.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Ph\u00e2n lo\u1ea1i:<\/strong>\n<ul>\n<li><strong>\u0110\u01b0\u1eddng \u0111\u01a1n gi\u1ea3n:<\/strong>\n<ul>\n<li>Ngu\u1ed3n: \u0110\u01b0\u1eddng tr\u1eafng, b\u00e1nh k\u1eb9o, n\u01b0\u1edbc ng\u1ecdt.<\/li>\n<li>T\u00e1c \u0111\u1ed9ng: T\u0103ng \u0111\u01b0\u1eddng huy\u1ebft nhanh, d\u1ec5 g\u00e2y t\u0103ng c\u00e2n.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u0110\u01b0\u1eddng ph\u1ee9c h\u1ee3p:<\/strong>\n<ul>\n<li>Ngu\u1ed3n: G\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch, khoai lang, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t.<\/li>\n<li>T\u00e1c \u0111\u1ed9ng: Ti\u00eau h\u00f3a ch\u1eadm, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li><strong>Low-carb vs High-carb:<\/strong>\n<ul>\n<li><strong>Low-carb:<\/strong> H\u1ea1n ch\u1ebf carbohydrate, t\u0103ng protein v\u00e0 ch\u1ea5t b\u00e9o \u2013 gi\u00fap gi\u1ea3m c\u00e2n nhanh nh\u01b0ng c\u1ea7n c\u00e2n nh\u1eafc l\u00e2u d\u00e0i.<\/li>\n<li><strong>High-carb:<\/strong> Duy tr\u00ec carbohydrate \u1edf m\u1ee9c cao \u2013 ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nhi\u1ec1u.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Ch\u1ec9 s\u1ed1 GL (Glycemic Load):<\/strong>\n<ul>\n<li><strong>Th\u1ea5p:<\/strong> Rau xanh, g\u1ea1o l\u1ee9t \u2013 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft.<\/li>\n<li><strong>Cao:<\/strong> B\u00e1nh m\u00ec tr\u1eafng, n\u01b0\u1edbc ng\u1ecdt \u2013 t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft nhanh, c\u1ea7n h\u1ea1n ch\u1ebf.<\/li>\n<\/ul>\n<\/li>\n<li><strong>L\u1ef1a ch\u1ecdn ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng th\u00f4ng minh:<\/strong>\n<ul>\n<li>Thay c\u01a1m tr\u1eafng b\u1eb1ng g\u1ea1o l\u1ee9t, khoai lang.<\/li>\n<li>K\u1ebft h\u1ee3p carbohydrate ph\u1ee9c h\u1ee3p v\u1edbi protein v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>II. GI\u1ea4C NG\u1ee6 L\u00c0 G\u00cc? V\u00c0 T\u1ea0I SAO L\u1ea0I QUAN TR\u1eccNG<br \/>\n** \u0110\u1ecbnh ngh\u0129a:<\/strong> Gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t tr\u1ea1ng th\u00e1i t\u1ef1 nhi\u00ean, c\u00f3 chu k\u1ef3, c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. N\u00f3 l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh sinh l\u00fd quan tr\u1ecdng, gi\u00fap c\u01a1 th\u1ec3 v\u00e0 n\u00e3o b\u1ed9 ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng sau m\u1ed9t ng\u00e0y ho\u1ea1t \u0111\u1ed9ng.<br \/>\nKhuy\u1ebfn ngh\u1ecb t\u1eeb Vi\u1ec7n Y H\u1ecdc Gi\u1ea5c Ng\u1ee7 M\u1ef9 (AASM) cho bi\u1ebft ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean ng\u1ee7 t\u1eeb 7-9 ti\u1ebfng m\u1ed7i \u0111\u00eam \u0111\u1ec3 c\u00f3 s\u1ee9c kh\u1ecfe t\u1ed1i \u01b0u.<\/p>\n<ol>\n<li><strong>Vai tr\u00f2 c\u1ee7a gi\u1ea5c ng\u1ee7:<\/strong>\n<ul>\n<li><strong>T\u00e1i t\u1ea1o v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3:<\/strong>\n<ul>\n<li>Th\u00fac \u0111\u1ea9y s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 s\u1eeda ch\u1eefa t\u1ebf b\u00e0o.<\/li>\n<li>\u0110i\u1ec1u h\u00f2a nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, c\u00e2n b\u1eb1ng n\u1ed9i m\u00f4i.<\/li>\n<\/ul>\n<\/li>\n<li><strong>C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n:<\/strong>\n<ul>\n<li>Gi\u00fap x\u1eed l\u00fd v\u00e0 l\u01b0u tr\u1eef th\u00f4ng tin trong n\u00e3o.<\/li>\n<li>C\u00e2n b\u1eb1ng c\u1ea3m x\u00fac, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 nguy c\u01a1 tr\u1ea7m c\u1ea3m.<\/li>\n<\/ul>\n<\/li>\n<li><strong>H\u1ed7 tr\u1ee3 mi\u1ec5n d\u1ecbch:<\/strong>\n<ul>\n<li>T\u0103ng c\u01b0\u1eddng s\u1ea3n xu\u1ea5t c\u00e1c y\u1ebfu t\u1ed1 mi\u1ec5n d\u1ecbch \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 kh\u1ecfi b\u1ec7nh t\u1eadt.<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u0110i\u1ec1u h\u00f2a hormone: <\/strong>Gi\u1ea5c ng\u1ee7 t\u1ed1t gi\u00fap ki\u1ec3m so\u00e1t hormone leptin v\u00e0 ghrelin, c\u00e2n b\u1eb1ng c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0 no.<\/li>\n<\/ul>\n<\/li>\n<li><strong>C\u1ea5u tr\u00fac chu k\u1ef3 gi\u1ea5c ng\u1ee7:<\/strong>\n<ul>\n<li>M\u1ed9t \u0111\u00eam ng\u1ee7 \u0111\u01b0\u1ee3c chia th\u00e0nh nhi\u1ec1u chu k\u1ef3, m\u1ed7i chu k\u1ef3 k\u00e9o d\u00e0i kho\u1ea3ng 90 ph\u00fat.<\/li>\n<li>M\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh th\u01b0\u1eddng tr\u1ea3i qua 4-6 chu k\u1ef3 m\u1ed7i \u0111\u00eam.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><strong>** 4 giai \u0111o\u1ea1n ch\u00ednh:<\/strong><\/p>\n<ul>\n<li>\n<ul>\n<li><strong>N1 (Ng\u1ee7 n\u00f4ng):<\/strong>\n<ul>\n<li>K\u00e9o d\u00e0i 1-7 ph\u00fat (chi\u1ebfm 2-5% th\u1eddi gian ng\u1ee7).<\/li>\n<li>C\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u th\u01b0 gi\u00e3n, d\u1ec5 b\u1ecb \u0111\u00e1nh th\u1ee9c.<\/li>\n<\/ul>\n<\/li>\n<li><strong>N2 (Ng\u1ee7 s\u00e2u h\u01a1n):<\/strong>\n<ul>\n<li>K\u00e9o d\u00e0i 10-25 ph\u00fat (chi\u1ebfm 45-55%).<\/li>\n<li>Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 gi\u1ea3m, nh\u1ecbp tim ch\u1eadm l\u1ea1i.<\/li>\n<\/ul>\n<\/li>\n<li><strong>N3 (Ng\u1ee7 s\u00e2u):<\/strong>\n<ul>\n<li>K\u00e9o d\u00e0i 20-40 ph\u00fat (chi\u1ebfm 13-23%).<\/li>\n<li>Giai \u0111o\u1ea1n ph\u1ee5c h\u1ed3i quan tr\u1ecdng nh\u1ea5t, gi\u00fap t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng v\u00e0 m\u00f4 c\u01a1.<\/li>\n<\/ul>\n<\/li>\n<li><strong>REM (Chuy\u1ec3n \u0111\u1ed9ng m\u1eaft nhanh):<\/strong>\n<ul>\n<li>Chi\u1ebfm 20-25% t\u1ed5ng th\u1eddi gian ng\u1ee7.<\/li>\n<li>X\u1ea3y ra gi\u1ea5c m\u01a1, quan tr\u1ecdng cho vi\u1ec7c l\u01b0u tr\u1eef k\u00fd \u1ee9c v\u00e0 x\u1eed l\u00fd c\u1ea3m x\u00fac.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>3. T\u00e1c H\u1ea1i C\u1ee7a R\u1ed1i Lo\u1ea1n Gi\u1ea5c Ng\u1ee7<\/strong><\/p>\n<ul>\n<li><strong>M\u1ea5t ng\u1ee7 (Insomnia):<\/strong>\n<ul>\n<li>Kh\u00f3 v\u00e0o gi\u1ea5c ho\u1eb7c duy tr\u00ec gi\u1ea5c ng\u1ee7 trong h\u01a1n 3 th\u00e1ng.<\/li>\n<li>D\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, suy gi\u1ea3m tr\u00ed nh\u1edb, m\u1ea5t t\u1eadp trung.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Thi\u1ebfu ng\u1ee7 m\u00e3n t\u00ednh (Short Sleep Duration &#8211; SSD):<\/strong>\n<ul>\n<li>Li\u00ean quan \u0111\u1ebfn nguy c\u01a1 cao m\u1eafc c\u00e1c b\u1ec7nh l\u00fd:\n<ul>\n<li><strong>T\u00e2m th\u1ea7n:<\/strong> Tr\u1ea7m c\u1ea3m, lo \u00e2u.<\/li>\n<li><strong>Tim m\u1ea1ch:<\/strong> T\u0103ng huy\u1ebft \u00e1p, \u0111\u1ed9t qu\u1ef5.<\/li>\n<li><strong>Chuy\u1ec3n h\u00f3a:<\/strong> R\u1ed1i lo\u1ea1n insulin, b\u00e9o ph\u00ec, ti\u1ec3u \u0111\u01b0\u1eddng.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li><strong>M\u1ed1i li\u00ean h\u1ec7 v\u1edbi s\u1ee9c kh\u1ecfe:<\/strong>\n<ul>\n<li>Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c c\u00f3 th\u1ec3 l\u00e0m t\u0103ng ph\u1ea3n \u1ee9ng vi\u00eam, g\u00e2y t\u1ed5n th\u01b0\u01a1ng h\u1ec7 th\u1ea7n kinh v\u00e0 m\u1ea1ch m\u00e1u.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>4. C\u00e1ch \u0110\u00e1nh Gi\u00e1 v\u00e0 C\u1ea3i Thi\u1ec7n Gi\u1ea5c Ng\u1ee7<\/strong><\/p>\n<ul>\n<li><strong>\u0110\u00e1nh gi\u00e1 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7:<\/strong>\n<ul>\n<li><strong>C\u00f4ng c\u1ee5 y h\u1ecdc:<\/strong>\n<ul>\n<li>\u0110o polysomnography (PSG): Ghi l\u1ea1i s\u00f3ng n\u00e3o, nh\u1ecbp tim v\u00e0 chuy\u1ec3n \u0111\u1ed9ng m\u1eaft.<\/li>\n<li>\u0110i\u1ec7n n\u00e3o \u0111\u1ed3 (EEG): \u0110o l\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng \u0111i\u1ec7n c\u1ee7a n\u00e3o b\u1ed9.<\/li>\n<\/ul>\n<\/li>\n<li><strong>C\u00e1c ch\u1ec9 s\u1ed1 th\u01b0\u1eddng g\u1eb7p:<\/strong>\n<ul>\n<li>Th\u1eddi gian \u0111i v\u00e0o gi\u1ea5c ng\u1ee7, th\u1eddi gian ng\u1ee7 s\u00e2u, s\u1ed1 l\u1ea7n th\u1ee9c gi\u1ea5c.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li><strong>L\u1eddi khuy\u00ean c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7:<\/strong>\n<ul>\n<li><strong>Th\u00f3i quen:<\/strong>\n<ul>\n<li>Duy tr\u00ec gi\u1edd ng\u1ee7 v\u00e0 gi\u1edd th\u1ee9c c\u1ed1 \u0111\u1ecbnh m\u1ed7i ng\u00e0y.<\/li>\n<li>Gi\u1ea3m ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng xanh t\u1eeb thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed \u00edt nh\u1ea5t 1 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n<\/ul>\n<\/li>\n<li><strong>M\u00f4i tr\u01b0\u1eddng:<\/strong>\n<ul>\n<li>T\u1ea1o ph\u00f2ng ng\u1ee7 tho\u1ea3i m\u00e1i, y\u00ean t\u0129nh, nhi\u1ec7t \u0111\u1ed9 m\u00e1t m\u1ebb.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Dinh d\u01b0\u1ee1ng:<\/strong>\n<ul>\n<li>H\u1ea1n ch\u1ebf caffeine, \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n tr\u01b0\u1edbc gi\u1edd ng\u1ee7.<\/li>\n<li>Tr\u00e1nh \u0103n qu\u00e1 no ho\u1eb7c \u0111\u00f3i khi \u0111i ng\u1ee7.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Th\u01b0 gi\u00e3n:<\/strong>\n<ul>\n<li>T\u1eadp yoga, thi\u1ec1n ho\u1eb7c th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp h\u00edt th\u1edf s\u00e2u.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>**C\u00f4ng Th\u1ee9c T\u00ednh Th\u1eddi Gian Th\u1ee9c D\u1eady<br \/>\n<\/strong>Th\u1eddi gian th\u1ee9c d\u1eady = Th\u1eddi \u0111i\u1ec3m \u0111i ng\u1ee7 + (S\u1ed1 chu k\u1ef3 \u00d7 90 ph\u00fat) + Th\u1eddi gian v\u00e0o gi\u1ea5c ng\u1ee7 (15 ph\u00fat).<\/p>\n<p><strong>K\u1ebeT LU\u1eacN:<\/strong> <em>S\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 gi\u1ea5c ng\u1ee7 c\u00f3 m\u1ed1i quan h\u1ec7 ch\u1eb7t ch\u1ebd v\u1edbi nhau. M\u1ed9t gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111\u1ec3 duy tr\u00ec tinh th\u1ea7n kh\u1ecfe m\u1ea1nh. H\u00e3y ch\u00fa tr\u1ecdng x\u00e2y d\u1ef1ng l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng v\u00e0 gi\u1ea5c ng\u1ee7 \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng t\u1ed1t nh\u1ea5t.<br \/>\n<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ngh\u1ec1 gi\u00e1o vi\u00ean l\u00e0 m\u1ed9t trong nh\u1eefng c\u00f4ng vi\u1ec7c cao qu\u00fd nh\u1ea5t, mang tr\u1ecdng tr\u00e1ch l\u1edbn trong vi\u1ec7c truy\u1ec1n t\u1ea3i tri th\u1ee9c v\u00e0 nu\u00f4i d\u01b0\u1ee1ng th\u1ebf h\u1ec7 t\u01b0\u01a1ng lai. Tuy nhi\u00ean, \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c c\u00f9ng l\u1ecbch tr\u00ecnh b\u1eadn r\u1ed9n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng kh\u00f4ng nh\u1ecf \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a [&hellip;]<\/p>\n","protected":false},"author":75,"featured_media":13436,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15649","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-thong-tin-suc-khoe"],"acf":[],"_links":{"self":[{"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/posts\/15649","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/users\/75"}],"replies":[{"embeddable":true,"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/comments?post=15649"}],"version-history":[{"count":1,"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/posts\/15649\/revisions"}],"predecessor-version":[{"id":15654,"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/posts\/15649\/revisions\/15654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/media\/13436"}],"wp:attachment":[{"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/media?parent=15649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/categories?post=15649"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phongkhamdaihocypnt.edu.vn\/wp\/wp-json\/wp\/v2\/tags?post=15649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}