C\u00e1c chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 ti\u1ebft l\u1ed9 nh\u1eefng m\u1eb9o \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon nh\u1ea5t, khi n\u00e0o th\u00ec n\u00ean th\u1eed ng\u1ee7 ri\u00eang v\u00e0 th\u1eadm ch\u00ed c\u1ea3 nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung n\u00e0o \u2013 nh\u01b0 melatonin v\u00e0 magi\u00ea \u2013 h\u1eefu \u00edch v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n
C\u00f3 b\u1ed1n m\u1eb9o \u0111\u1ec3 c\u00f3 m\u1ed9t \u0111\u00eam ngon gi\u1ea5c t\u1eeb c\u00e1c chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7<\/p>\n
Ng\u1ee7 ri\u00eang<\/p>\n
Ng\u1ee7 ri\u00eang kh\u00f4ng ph\u1ea3i l\u00e0 quy\u1ebft \u0111\u1ecbnh qu\u00e1 nghi\u00eam tr\u1ecdng nh\u01b0 nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129. H\u00e0nh \u0111\u1ed9ng n\u00e0y ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 ng\u1ee7 kh\u00e1c gi\u01b0\u1eddng v\u1edbi ch\u1ed3ng\/v\u1ee3 hay ng\u01b0\u1eddi y\u00eau, d\u00f9 l\u00e0 tr\u00ean gi\u01b0\u1eddng ri\u00eang hay ph\u00f2ng ng\u1ee7 ri\u00eang, \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon nh\u1ea5t, Shelby Harris, nh\u00e0 t\u00e2m l\u00fd h\u1ecdc l\u00e2m s\u00e0ng v\u00e0 l\u00e0 gi\u00e1m \u0111\u1ed1c s\u1ee9c kh\u1ecfe gi\u1ea5c ng\u1ee7 t\u1ea1i Sleepopolis, n\u00f3i: \u201cT\u00f4i khuy\u00ean c\u00e1c c\u1eb7p th\u1ec9nh tho\u1ea3ng n\u00ean l\u00e0m \u0111i\u1ec1u n\u00e0y v\u00e0 \u0111i\u1ec1u \u0111\u00f3 kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 m\u1ed1i quan h\u1ec7 c\u1ee7a h\u1ecd \u0111ang g\u1eb7p r\u1eafc r\u1ed1i. N\u00f3\u00a0ch\u1ec9 c\u00f3 ngh\u0129a l\u00e0 h\u1ecd \u0111ang coi tr\u1ecdng m\u1ed1i quan h\u1ec7 v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a nhau.\u201d<\/p>\n
B\u1ea1n n\u00ean ngh\u0129 \u0111\u1ebfn vi\u1ec7c ng\u1ee7 ri\u00eang n\u1ebfu b\u1ea1n v\u00e0\/ho\u1eb7c ng\u01b0\u1eddi y\u00eau c\u00f3 c\u00e1c d\u1ea5u hi\u1ec7u sau: Ng\u00e1y to; C\u00f3 l\u1ecbch tr\u00ecnh\/ki\u1ec3u ng\u1ee7 kh\u00e1c nhau (ng\u01b0\u1eddi n\u00e0y d\u1eady s\u1edbm, ng\u01b0\u1eddi kia th\u1ee9c khuya); L\u0103n l\u1ed9n nhi\u1ec1u khi ng\u1ee7; L\u00e0 ng\u01b0\u1eddi ng\u1ee7 n\u00f4ng ho\u1eb7c ti\u1ebfng chu\u00f4ng b\u00e1o th\u1ee9c d\u1ec5 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7; C\u00f3 s\u1edf th\u00edch kh\u00e1c nhau v\u1ec1 nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng, ki\u1ec3u gi\u01b0\u1eddng,\u2026<\/p>\n
Harris g\u1ee3i \u00fd r\u1eb1ng tr\u01b0\u1edbc ti\u00ean h\u00e3y c\u1ed1 g\u1eafng gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 \u0111\u1ec3 xem b\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 chung gi\u01b0\u1eddng m\u1ed9t c\u00e1ch y\u00ean b\u00ecnh hay kh\u00f4ng. N\u1ebfu c\u1ea3 hai quy\u1ebft \u0111\u1ecbnh th\u1ef1c hi\u1ec7n vi\u1ec7c ng\u1ee7 ri\u00eang, h\u00e3y b\u1ea3o \u0111\u1ea3m\u00a0r\u1eb1ng \u0111\u00f3 l\u00e0 quy\u1ebft \u0111\u1ecbnh chung \u0111\u01b0\u1ee3c tr\u00ecnh b\u00e0y m\u1ed9t c\u00e1ch t\u00f4n tr\u1ecdng v\u00e0 c\u00e1ch s\u1eafp x\u1ebfp gi\u1ea5c ng\u1ee7 c\u1ee7a \u0111\u00f4i b\u00ean c\u0169ng gi\u1ed1ng nhau (kh\u00f4ng ph\u1ea3i m\u1ed9t ng\u01b0\u1eddi ng\u1ee7 tr\u00ean gh\u1ebf d\u00e0i kh\u00f3 ch\u1ecbu, trong khi ng\u01b0\u1eddi kia ng\u1ee7 tr\u00ean gi\u01b0\u1eddng \u1ea5m c\u00fang).<\/p>\n
Th\u00f3i quen \u0111i ng\u1ee7 c\u1ee7a chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7<\/p>\n
B\u00e1c S\u0129 Richard Schwab, tr\u01b0\u1edfng khoa y h\u1ecdc gi\u1ea5c ng\u1ee7 t\u1ea1i Tr\u01b0\u1eddng Y Khoa Perelman thu\u1ed9c University of Pennsylvania, chia s\u1ebb th\u00f3i quen ng\u1ee7 c\u1ee7a m\u00ecnh: \u201cT\u00f4i ngh\u0129 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t v\u1ec1 nh\u1eefng g\u00ec t\u00f4i n\u00ean l\u00e0m \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon l\u00e0 \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y.\u201d<\/p>\n
Th\u1eddi gian ng\u1ee7 \u01b0a th\u00edch c\u1ee7a \u00f4ng l\u00e0 11 gi\u1edd 30 ph\u00fat t\u1ed1i v\u00e0 \u00f4ng th\u01b0\u1eddng th\u1ee9c d\u1eady l\u00fac 6 gi\u1edd 30 ph\u00fat s\u00e1ng.<\/p>\n
Schwab c\u0169ng x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c th\u00f4ng qua th\u1eed nghi\u1ec7m v\u00e0 sai s\u00f3t v\u1ec1 s\u1ed1 gi\u1edd ng\u1ee7 c\u1ea7n thi\u1ebft m\u1ed7i \u0111\u00eam. \u00d4ng c\u1ea7n ng\u1ee7 kho\u1ea3ng 6 ho\u1eb7c 7 ti\u1ebfng r\u01b0\u1ee1i, v\u00e0 n\u1ebfu kh\u00f4ng ng\u1ee7 \u0111\u1ee7, t\u00f4i s\u1ebd b\u1ecb u\u1ec3 o\u1ea3i.<\/p>\n
\u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 t\u1ed1i \u01b0u, Schwab khuy\u00ean m\u1ecdi ng\u01b0\u1eddi n\u00ean thi\u1ebft l\u1eadp b\u1ea7u kh\u00f4ng kh\u00ed trong ph\u00f2ng b\u1eb1ng c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 v\u00e0 \u00e1nh s\u00e1ng ph\u00f9 h\u1ee3p v\u1edbi s\u1edf th\u00edch c\u1ee7a b\u1ea1n. \u00d4ng c\u0169ng mua m\u1ed9t chi\u1ebfc gi\u01b0\u1eddng l\u1edbn h\u01a1n \u0111\u1ec3 v\u1ee3 v\u00e0 c\u00e1c con c\u00f9ng ng\u1ee7 chung.<\/p>\n
Th\u1ef1c hi\u1ec7n nh\u1eefng thay \u0111\u1ed5i \u0111\u01a1n gi\u1ea3n n\u00e0y n\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi th\u1ee9c khuya v\u1edbi c\u00f4ng vi\u1ec7c t\u1eeb 9 gi\u1edd s\u00e1ng \u0111\u1ebfn 5 gi\u1edd chi\u1ec1u.<\/p>\n
\u201cT\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u c\u00f3 khuynh h\u01b0\u1edbng di truy\u1ec1n nh\u1eb9 v\u1ec1 m\u1ed9t trong hai lo\u1ea1i, ng\u01b0\u1eddi d\u1eady s\u1edbm ho\u1eb7c ng\u01b0\u1eddi th\u1ee9c khuya,\u201d Rebecca Robbins, ph\u00f3 gi\u00e1o s\u01b0 y khoa t\u1ea1i Khoa Y H\u1ecdc Gi\u1ea5c Ng\u1ee7 c\u1ee7a Tr\u01b0\u1eddng Y Harvard, n\u00f3i.<\/p>\n
Tuy nhi\u00ean, l\u1ecbch l\u00e0m vi\u1ec7c chung t\u1eeb 9 gi\u1edd s\u00e1ng \u0111\u1ebfn 5 gi\u1edd chi\u1ec1u c\u1ee7a nhi\u1ec1u c\u00f4ng vi\u1ec7c kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a nh\u1eefng c\u00e1 nh\u00e2n quen th\u1ee9c khuya v\u00e0 \u0111i\u1ec1u \u0111\u00f3 g\u00e2y kh\u00f3 kh\u0103n.<\/p>\n
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3y c\u00e1ch m\u00e0 Robbins g\u1ee3i \u00fd \u0111\u1ec3 ph\u00e1t tri\u1ec3n s\u1ef1 nghi\u1ec7p nh\u01b0 m\u1ed9t ng\u01b0\u1eddi th\u1ee9c khuya:<\/p>\n
-Ra ngo\u00e0i tr\u1eddi v\u00e0 ti\u1ebfp x\u00fac \u0111\u1ee7 v\u1edbi \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi v\u00e0o ban ng\u00e0y
\n-Tr\u00e1nh d\u00f9ng caffeine v\u00e0o bu\u1ed5i chi\u1ec1u
\n-C\u1ed1 g\u1eafng tu\u00e2n th\u1ee7 gi\u1edd ng\u1ee7 v\u00e0 gi\u1edd th\u1ee9c d\u1eady gi\u1ed1ng nhau h\u00e0ng ng\u00e0y
\n-S\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb ph\u00e1t ra \u00e1nh s\u00e1ng xanh t\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c
\n-T\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng
\n-Ho\u00e0n th\u00e0nh m\u1ed9t s\u1ed1 vi\u1ec7c nh\u1ea5t \u0111\u1ecbnh v\u00e0o bu\u1ed5i t\u1ed1i, nh\u01b0 c\u00e1c d\u1ef1 \u00e1n d\u1ef1a tr\u00ean \u0111am m\u00ea
\n-Xem c\u00f3 th\u1ec3 thay \u0111\u1ed5i l\u1ecbch l\u00e0m vi\u1ec7c c\u1ee7a m\u00ecnh kh\u00f4ng.<\/p>\n
H\u00e3y nh\u1edb r\u1eb1ng melatonin c\u00f3 hi\u1ec7u qu\u1ea3 h\u01a1n m\u1ed9t ch\u00fat \u0111\u1ed1i v\u1edbi gi\u1ea5c ng\u1ee7 so v\u1edbi magi\u00ea. Hai ch\u1ea5t b\u1ed5 sung ph\u1ed5 bi\u1ebfn \u0111\u01b0\u1ee3c qu\u1ea3ng c\u00e1o l\u00e0 c\u00f3 t\u00e1c d\u1ee5ng th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7 l\u00e0 melatonin v\u00e0 magi\u00ea, nh\u01b0ng trong hai ch\u1ea5t n\u00e0y, m\u1ed9t ch\u1ea5t c\u00f3 hi\u1ec7u qu\u1ea3 h\u01a1n, theo nh\u00e0 t\u00e2m l\u00fd h\u1ecdc l\u00e2m s\u00e0ng Shelby Harris.<\/p>\n
Theo Harris, melatonin l\u00e0 ch\u1ea5t h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 t\u1ef1 nhi\u00ean ph\u1ed5 bi\u1ebfn nh\u1ea5t gi\u00fap thay \u0111\u1ed5i d\u1ea7n nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 khi d\u00f9ng \u0111\u00fang c\u00e1ch. Tr\u01b0\u1edbc khi d\u00f9ng magi\u00ea ho\u1eb7c melatonin \u0111\u1ec3 ng\u1ee7, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i thi\u1ebft l\u1eadp th\u00f3i quen v\u00e0 m\u00f4i tr\u01b0\u1eddng ng\u1ee7 ph\u00f9 h\u1ee3p.<\/p>\n
\u0110\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd m\u00e0 Harris chia s\u1ebb \u0111\u1ec3 ph\u00e1t tri\u1ec3n th\u00f3i quen ng\u1ee7 l\u00e0nh m\u1ea1nh:<\/p>\n
-Duy tr\u00ec l\u1ecbch tr\u00ecnh ng\u1ee7 nh\u1ea5t qu\u00e1n
\n-Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi \u0111\u1ecbnh \u0111i ng\u1ee7
\n-Tr\u00e1nh xa c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7
\n-Kh\u00f4ng u\u1ed1ng caffeine \u00edt nh\u1ea5t 8 ti\u1ebfng tr\u01b0\u1edbc khi ng\u1ee7.<\/p>\n
T\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u n\u00e0y \u201cr\u1ea5t h\u1eefu \u00edch trong vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ea3n xu\u1ea5t melatonin t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3, do \u0111\u00f3 l\u00e0m m\u1ecdi ng\u01b0\u1eddi d\u1ec5 ng\u1ee7 ngon h\u01a1n.\u201d<\/p>\n
The post \u0110\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon nh\u1ea5t<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" C\u00e1c chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 ti\u1ebft l\u1ed9 nh\u1eefng m\u1eb9o \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c gi\u1ea5c ng\u1ee7 ngon nh\u1ea5t, khi n\u00e0o th\u00ec n\u00ean th\u1eed ng\u1ee7 ri\u00eang v\u00e0 th\u1eadm ch\u00ed c\u1ea3 nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung n\u00e0o \u2013 nh\u01b0 melatonin v\u00e0 magi\u00ea \u2013 h\u1eefu \u00edch v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n. C\u00f3 b\u1ed1n m\u1eb9o \u0111\u1ec3 c\u00f3 m\u1ed9t \u0111\u00eam ngon …<\/p>","protected":false},"author":0,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[82,43],"tags":[],"class_list":["post-52787","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-society","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/52787","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=52787"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/52787\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=52787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=52787"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=52787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}