{"id":55222,"date":"2025-03-11T18:30:16","date_gmt":"2025-03-12T01:30:16","guid":{"rendered":"https:\/\/vietvalley.com\/an-uong-co-vai-tro-quan-trong-doi-voi-chat-luong-giac-ngu\/"},"modified":"2025-03-11T18:30:16","modified_gmt":"2025-03-12T01:30:16","slug":"an-uong-co-vai-tro-quan-trong-doi-voi-chat-luong-giac-ngu","status":"publish","type":"post","link":"https:\/\/vietvalley.com\/en\/an-uong-co-vai-tro-quan-trong-doi-voi-chat-luong-giac-ngu\/","title":{"rendered":"\u0102n u\u1ed1ng c\u00f3 vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7"},"content":{"rendered":"

C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc ch\u1ee9ng minh th\u1ef1c ph\u1ea9m th\u1eadt s\u1ef1 c\u00f3 t\u00e1c d\u1ee5ng h\u1ed7 tr\u1ee3, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, v\u00e0 khi\u1ebfn t\u00e2m tr\u1ea1ng c\u1ee7a ch\u00fang ta tho\u1ea3i m\u00e1i, t\u1ec9nh t\u00e1o h\u01a1n v\u00e0o ng\u00e0y h\u00f4m sau.<\/p>\n

Theo \u0111\u00f3, dinh d\u01b0\u1ee1ng v\u00e0 gi\u1ea5c ng\u1ee7 c\u00f3 m\u1ed1i quan h\u1ec7 ph\u1ee5 thu\u1ed9c l\u1eabn nhau, ngh\u0129a l\u00e0 khi c\u01a1 th\u1ec3 b\u1ecb thi\u1ebfu dinh d\u01b0\u1ee1ng s\u1ebd g\u00e2y \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7. Ng\u01b0\u1ee3c l\u1ea1i, khi \u0103n u\u1ed1ng \u0111\u00fang b\u1eefa, c\u00f3 khoa h\u1ecdc, b\u1ea1n s\u1ebd c\u00f3 xu h\u01b0\u1edbng ng\u1ee7 ngon h\u01a1n.<\/p>\n

C\u00e1c lo\u1ea1i hormone trong c\u01a1 th\u1ec3 nh\u01b0 hormone t\u0103ng tr\u01b0\u1edfng, melatonin, cortisol, leptin v\u00e0 ghrelin \u0111\u1ec1u c\u00f3 m\u1ed1i t\u01b0\u01a1ng quan tr\u1ef1c ti\u1ebfp v\u1edbi gi\u1ea5c ng\u1ee7, \u1ea3nh h\u01b0\u1edfng t\u00edch c\u1ef1c \u0111\u1ebfn nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. Khi b\u1ea1n l\u00e0m r\u1ed1i lo\u1ea1n c\u00e1c hormone n\u00e0y, n\u00f3 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 theo nh\u1ecbp sinh h\u1ecdc.<\/p>\n

Do \u0111\u00f3, b\u1ea1n c\u1ea7n ph\u1ea3i b\u1ed5 sung c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1ea3o \u0111\u1ea3m gi\u1ea5c ng\u1ee7 di\u1ec5n ra \u1ed5n \u0111\u1ecbnh.<\/p>\n

C\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng ch\u00ednh, lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ee9a nh\u1eefng ch\u1ea5t \u0111\u00f3 v\u00e0 vai tr\u00f2 c\u1ee7a c\u00e1c ch\u1ea5t \u0111\u00f3 \u0111\u1ed1i v\u1edbi m\u1ed9t gi\u1ea5c ng\u1ee7 ngon.<\/p>\n

-Tryptophan: Lo\u1ea1i axit amin n\u00e0y gi\u00fap s\u1ea3n xu\u1ea5t ra serotonin, t\u1eeb \u0111\u00f3 t\u1ea1o ra melatonin l\u00e0 m\u1ed9t hormone g\u00e2y ng\u1ee7 t\u1ef1 nhi\u00ean. Th\u1ef1c ph\u1ea9m ch\u1ee9a tryptophan: G\u00e0 t\u00e2y, g\u00e0, c\u00e1, s\u1eefa v\u00e0 h\u1ea1t b\u00ed ng\u00f4.<\/p>\n

-Melatonin: Hormone n\u00e0y \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 ng\u1ee7-th\u1ee9c. Th\u1ef1c ph\u1ea9m ch\u1ee9a melatonin: Anh \u0111\u00e0o chua, c\u00e1c lo\u1ea1i h\u1ea1t.<\/p>\n

-Magie: Kho\u00e1ng ch\u1ea5t n\u00e0y gi\u00fap th\u01b0 gi\u00e3n c\u01a1 v\u00e0 l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh. Th\u1ef1c ph\u1ea9m gi\u00e0u magie: Rau bina, h\u1ea1nh nh\u00e2n, b\u01a1 v\u00e0 \u0111\u1eadu \u0111en.<\/p>\n

-Carbohydrate ph\u1ee9c h\u1ee3p: Gi\u00fap \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng th\u1ee9c gi\u1ea5c v\u00e0o ban \u0111\u00eam. Th\u1ef1c ph\u1ea9m ch\u1ee9a carbohydrate ph\u1ee9c h\u1ee3p: Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t nh\u01b0 g\u1ea1o l\u1ee9t, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m v\u00e0 y\u1ebfn m\u1ea1ch.<\/p>\n

Th\u1ef1c ph\u1ea9m n\u00ean d\u00f9ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7:
\n-Qu\u1ea3 anh \u0111\u00e0o chua\/n\u01b0\u1edbc \u00e9p anh \u0111\u00e0o chua: Ngu\u1ed3n melatonin t\u1ef1 nhi\u00ean.
\n-H\u1ea1nh nh\u00e2n: Gi\u00e0u melatonin v\u00e0 magie.
\n-Chu\u1ed1i: Ngu\u1ed3n cung c\u1ea5p kali v\u00e0 magie d\u1ed3i d\u00e0o, gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp.
\n-S\u1eefa \u1ea5m: Ch\u1ee9a tryptophan.
\n-C\u00e1 b\u00e9o: Cung c\u1ea5p vitamin D v\u00e0 axit b\u00e9o omega-3, c\u00f3 vai tr\u00f2 trong vi\u1ec7c s\u1ea3n xu\u1ea5t serotonin.
\n-Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t: B\u00e1nh m\u00ec v\u00e0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t.
\n-Tr\u00e0 th\u1ea3o m\u1ed9c: Tr\u00e0 hoa c\u00fac n\u1ed5i ti\u1ebfng v\u1edbi t\u00e1c d\u1ee5ng l\u00e0m d\u1ecbu th\u1ea7n kinh.
\nNgo\u00e0i ra, c\u0169ng c\u1ea7n l\u01b0u \u00fd tr\u00e1nh nh\u1eefng th\u1ef1c ph\u1ea9m d\u01b0\u1edbi \u0111\u00e2y tr\u01b0\u1edbc khi \u0111i ng\u1ee7:
\n-Caffeine: M\u1ed9t ch\u1ea5t k\u00edch th\u00edch c\u00f3 th\u1ec3 g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\n

-R\u01b0\u1ee3u bia: M\u1eb7c d\u00f9 ban \u0111\u1ea7u r\u01b0\u1ee3u c\u00f3 th\u1ec3 g\u00e2y bu\u1ed3n ng\u1ee7 nh\u01b0ng v\u1ec1 sau l\u1ea1i c\u00f3 th\u1ec3 g\u00e2y r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7.<\/p>\n

\"\"
(H\u00ecnh minh h\u1ecda: Theme Photos\/Unsplash)<\/figcaption><\/figure>\n

-Th\u1ef1c ph\u1ea9m cay: C\u00f3 th\u1ec3 g\u00e2y \u1ee3 n\u00f3ng v\u00e0 kh\u00f3 ti\u00eau.<\/p>\n

-Th\u1ef1c ph\u1ea9m c\u00f3 \u0111\u01b0\u1eddng: C\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng \u0111\u1ed9t bi\u1ebfn v\u00e0 gi\u1ea3m m\u1ea1nh, g\u00e2y gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7.<\/p>\n

-Th\u1ef1c ph\u1ea9m n\u1eb7ng, b\u00e9o: Nh\u1eefng th\u1ee9 n\u00e0y c\u00f3 th\u1ec3 kh\u00f3 ti\u00eau v\u00e0 khi\u1ebfn b\u1ea1n d\u1ec5 b\u1ecb tr\u1eb1n tr\u1ecdc..<\/p>\n

Nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng kh\u00e1c:
\n-Ph\u1ea3n \u1ee9ng c\u1ee7a m\u1ed7i ng\u01b0\u1eddi v\u1edbi th\u1ef1c ph\u1ea9m l\u00e0 kh\u00e1c nhau.
\n-Duy tr\u00ec kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon.
\n-\u0102n qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7 c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/p>\n

The post \u0102n u\u1ed1ng c\u00f3 vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n

\u00a0<\/p>","protected":false},"excerpt":{"rendered":"

C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc ch\u1ee9ng minh th\u1ef1c ph\u1ea9m th\u1eadt s\u1ef1 c\u00f3 t\u00e1c d\u1ee5ng h\u1ed7 tr\u1ee3, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, v\u00e0 khi\u1ebfn t\u00e2m tr\u1ea1ng c\u1ee7a ch\u00fang ta tho\u1ea3i m\u00e1i, t\u1ec9nh t\u00e1o h\u01a1n v\u00e0o ng\u00e0y h\u00f4m sau. Theo \u0111\u00f3, dinh d\u01b0\u1ee1ng v\u00e0 gi\u1ea5c ng\u1ee7 c\u00f3 m\u1ed1i quan h\u1ec7 ph\u1ee5 …<\/p>","protected":false},"author":2,"featured_media":55223,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[43],"tags":[],"class_list":["post-55222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/55222","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"}],"author":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=55222"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/55222\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media\/55223"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=55222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=55222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=55222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}