Theo Vi\u1ec7n Y T\u1ebf Qu\u1ed1c Gia, c\u0103ng th\u1eb3ng m\u00e3n t\u00ednh d\u1eabn \u0111\u1ebfn r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a v\u00e0 \u0111au \u0111\u1ea7u.<\/p>\n
\u0110\u00fang v\u1eady, th\u01b0\u1eddng th\u00ec s\u1ef1 c\u0103ng th\u1eb3ng mang l\u1ea1i nhi\u1ec1u ti\u00eau c\u1ef1c, nh\u01b0ng Jeff Krasno, \u0111\u1ed3ng s\u00e1ng l\u1eadp v\u00e0 gi\u00e1m \u0111\u1ed1c \u0111i\u1ec1u h\u00e0nh c\u1ee7a Commune<\/a> \u2013 m\u1ed9t n\u1ec1n t\u1ea3ng cung c\u1ea5p c\u00e1c l\u1edbp h\u1ecdc n\u00e2ng cao v\u1ec1 s\u1ee9c kh\u1ecfe, mu\u1ed1n thay \u0111\u1ed5i kh\u00e1i ni\u1ec7m \u0111\u00f3. \u00d4ng mu\u1ed1n t\u00ecm ra nh\u1eefng l\u1ee3i \u00edch c\u1ee7a tr\u1ea1ng th\u00e1i n\u00e0y, cho bi\u1ebft c\u0103ng th\u1eb3ng kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng d\u1eabn \u0111\u1ebfn k\u1ebft qu\u1ea3 ti\u00eau c\u1ef1c. V\u00ed d\u1ee5 v\u1ec1 tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng \u201cc\u00f3 l\u1ee3i\u201d nh\u01b0 th\u1ef1c h\u00e0nh nh\u1ecbn \u0103n ho\u1eb7c li\u1ec7u ph\u00e1p n\u01b0\u1edbc l\u1ea1nh hay k\u1ebft b\u1ea1n m\u1edbi. M\u1eb7c d\u00f9 m\u1edbi \u0111\u1ea7u s\u1ebd c\u00f3 v\u1ebb\u2026 sao sao, nh\u01b0ng th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn k\u1ebft qu\u1ea3 t\u00edch c\u1ef1c.<\/p>\n \u00d4ng gi\u1ea3i th\u00edch r\u1eb1ng c\u00e0ng tham gia nhi\u1ec1u v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng l\u00e0m t\u0103ng ph\u1ea3n \u1ee9ng c\u0103ng th\u1eb3ng t\u1ea1m th\u1eddi v\u00e0 \u0111\u1ea9y b\u1ea1n ra kh\u1ecfi ph\u1ea1m vi c\u1ee7a m\u00ecnh, th\u00ec k\u1ef9 n\u0103ng \u0111i\u1ec1u ch\u1ec9nh c\u1ea3m x\u00fac \u0111\u00f3 c\u00e0ng b\u1eaft \u0111\u1ea7u ph\u00e1t huy t\u00e1c d\u1ee5ng trong su\u1ed1t qu\u00e3ng \u0111\u1eddi c\u00f2n l\u1ea1i c\u1ee7a b\u1ea1n.<\/p>\n Trong cu\u1ed1n s\u00e1ch s\u1eafp ra m\u1eaft c\u1ee7a m\u00ecnh, \u201cGood Stress: The Health Benefits of Doing Hard Things\u201d (C\u0103ng th\u1eb3ng t\u1ed1t: L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe c\u1ee7a vi\u1ec7c l\u00e0m nh\u1eefng \u0111i\u1ec1u kh\u00f3 kh\u0103n), Krasno chia s\u1ebb v\u1edbi ng\u01b0\u1eddi \u0111\u1ecdc v\u1ec1 m\u1ed9t ng\u00e0y m\u00e0 t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng mang l\u1ea1i l\u1ee3i \u00edch cho \u00f4ng.<\/p>\n Theo Krasno, \u0111\u1ec3 duy tr\u00ec tr\u1ea1ng th\u00e1i tho\u1ea3i m\u00e1i, nhi\u1ec1u ng\u01b0\u1eddi qu\u00ean \u0111i nh\u1eefng l\u1ee3i \u00edch c\u1ee7a s\u1ef1 c\u0103ng th\u1eb3ng m\u00e0 h\u1ecd c\u1ea7n, g\u00e2y t\u1ed5n h\u1ea1i \u0111\u1ebfn s\u1ee9c kh\u1ecfe. Krasno s\u1eafp x\u1ebfp c\u00e1c ng\u00e0y c\u1ee7a m\u00ecnh \u0111\u1ec3 t\u1eadp trung v\u00e0o nh\u1eefng g\u00ec mang l\u1ea1i s\u1ef1 kh\u00f3 ch\u1ecbu t\u1ea1m th\u1eddi \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u1ee3i \u00edch l\u00e2u d\u00e0i C\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u201cgi\u1ea3i t\u1ecfa l\u1ee3i \u00edch c\u1ee7a s\u1ef1 c\u0103ng th\u1eb3ng\u201d c\u1ee7a \u00f4ng nh\u01b0 t\u1eeb vi\u1ec7c ra kh\u1ecfi nh\u00e0 v\u00e0o s\u00e1ng s\u1edbm thay v\u00ec ng\u1ee7 n\u01b0\u1edbng, \u0111\u1ebfn ng\u1ed3i y\u00ean \u0111\u1ec3 thi\u1ec1n ho\u1eb7c t\u1eadp th\u1edf trong nh\u1eefng l\u00fac r\u1ea3nh r\u1ed7i thay v\u00ec \u201cd\u00e1n m\u1eaft\u201d v\u00e0o \u0111i\u1ec7n tho\u1ea1i.<\/p>\n Sau \u0111\u00e2y l\u00e0 m\u1ed9t ng\u00e0y b\u00ecnh th\u01b0\u1eddng c\u1ee7a Jeff Krasno:<\/p>\n 6 gi\u1edd s\u00e1ng: B\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi s\u1edbm v\u1edbi m\u1ed9t c\u1ed1c n\u01b0\u1edbc l\u1ecdc, th\u00eam chanh n\u1ebfu th\u00edch. \u0110\u1eebng d\u00f9ng \u0111i\u1ec7n tho\u1ea1i ngay.<\/p>\n 6:30 s\u00e1ng: B\u01b0\u1edbc ra kh\u1ecfi nh\u00e0 sau khi th\u1ee9c d\u1eady v\u00e0o bu\u1ed5i s\u00e1ng trong 20 ph\u00fat ho\u1eb7c s\u1eed d\u1ee5ng \u0111\u00e8n SAD \u0111\u1ec3 c\u00f3 m\u1ed9t ch\u00fat \u00e1nh s\u00e1ng xanh. D\u00e0nh th\u1eddi gian \u1edf ngo\u00e0i tr\u1eddi \u0111\u1ec3 thi\u1ec1n ho\u1eb7c t\u1eadp th\u1edf.<\/p>\n 7 gi\u1edd s\u00e1ng: Pha cho m\u00ecnh m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea ho\u1eb7c tr\u00e0. Tr\u00e1nh th\u00eam s\u1eefa ho\u1eb7c \u0111\u01b0\u1eddng.<\/p>\n 7:30 \u0111\u1ebfn 8:05 s\u00e1ng: Ng\u1ed3i trong ph\u00f2ng x\u00f4ng h\u01a1i ho\u1eb7c n\u1eb1m d\u01b0\u1edbi ch\u0103n trong 20 ph\u00fat. Sau \u0111\u00f3, ng\u00e2m m\u00ecnh ho\u1eb7c t\u1eafm n\u01b0\u1edbc l\u1ea1nh trong ba ph\u00fat.<\/p>\n 8:30 s\u00e1ng: \u0110i l\u00e0m.<\/p>\n 11 gi\u1edd s\u00e1ng: \u0102n b\u1eefa \u0111\u1ea7u ti\u00ean trong ng\u00e0y. \u01afu ti\u00ean ch\u1ea5t x\u01a1, protein v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh.<\/p>\n 11:30 s\u00e1ng: \u0110i b\u1ed9 m\u1ed9t \u0111o\u1ea1n ng\u1eafn. N\u1ebfu th\u00edch, h\u00e3y ch\u00e2n tr\u1ea7n tr\u00ean c\u1ecf.<\/p>\n 12 gi\u1edd tr\u01b0a: D\u00e0nh n\u0103m ph\u00fat \u0111\u1ec3 g\u1ecdi \u0111i\u1ec7n cho nh\u1eefng ng\u01b0\u1eddi m\u00e0 b\u1ea1n quan t\u00e2m.<\/p>\n 2 gi\u1edd chi\u1ec1u: Ngh\u1ec9 ng\u01a1i sau gi\u1edd l\u00e0m vi\u1ec7c v\u00e0 \u0111i ra ngo\u00e0i m\u00e0 kh\u00f4ng d\u00f9ng \u0111i\u1ec7n tho\u1ea1i. H\u00edt th\u1edf kh\u00f4ng kh\u00ed trong l\u00e0nh.<\/p>\n 5 gi\u1edd chi\u1ec1u: V\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 m\u1ed9t ch\u00fat v\u00e0 ra ngo\u00e0i n\u1ebfu c\u00f3 th\u1ec3.<\/p>\n 6 gi\u1edd chi\u1ec1u: T\u1ef1 n\u1ea5u cho m\u00ecnh m\u1ed9t b\u1eefa t\u1ed1i \u0111\u1ea7y \u0111\u1ee7 protein v\u1edbi rau c\u1ee7. \u0102n c\u00f9ng ng\u01b0\u1eddi th\u00e2n v\u00e0 b\u1ea1n b\u00e8 n\u1ebfu c\u00f3.<\/p>\n 7 gi\u1edd t\u1ed1i: Ng\u1eebng \u0103n trong ng\u00e0y \u0111\u1ec3 tu\u00e2n th\u1ee7 kh\u1ea9u ph\u1ea7n nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. \u0110i b\u1ed9 m\u1ed9t \u0111o\u1ea1n ng\u1eafn ho\u1eb7c h\u00edt \u0111\u1ea5t 20 l\u1ea7n.<\/p>\n 7:15 t\u1ed1i: S\u1eed d\u1ee5ng th\u1eddi gian n\u00e0y \u0111\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch\u2026 l\u00e0m b\u1ea5t k\u1ef3 ho\u1ea1t \u0111\u1ed9ng l\u00e0nh m\u1ea1nh g\u00ec m\u00e0 b\u1ea1n th\u00edch, \u0111\u1ed3ng th\u1eddi th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 tr\u00ean s\u00e0n ho\u1eb7c d\u00e0nh th\u1eddi gian ng\u1ed3i x\u1ed5m thay v\u00ec ng\u1ed3i xu\u1ed1ng.<\/p>\n 9 gi\u1edd t\u1ed1i: T\u1eaft t\u1ea5t c\u1ea3 c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed. Thi\u1ebft l\u1eadp b\u1ea7u kh\u00f4ng kh\u00ed cho gi\u1ea5c ng\u1ee7 b\u1eb1ng c\u00e1ch l\u00e0m cho c\u0103n ph\u00f2ng c\u1ee7a b\u1ea1n t\u1ed1i v\u00e0 m\u00e1t m\u1ebb. Ch\u1ec9 s\u1eed d\u1ee5ng \u00e1nh s\u00e1ng \u1ea5m \u00e1p, nh\u01b0 \u0111\u00e8n v\u00e0ng, n\u1ebfu b\u1ea1n \u0111\u1ecdc s\u00e1ch ho\u1eb7c nh\u1eadt k\u00fd v\u1ec1 nh\u1eefng \u0111i\u1ec1u b\u1ea1n qu\u00fd.<\/p>\n 8:00 t\u1ed1i: \u0110\u00e1nh r\u0103ng, r\u1eeda m\u1eb7t.<\/p>\n 9:30 t\u1ed1i: Th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp th\u1edf nh\u1eb9 nh\u00e0ng.<\/p>\n 10 gi\u1edd t\u1ed1i: Ng\u1ee7 cho \u0111\u1ebfn 6:30 s\u00e1ng.<\/p>\n The post \u2018C\u0103ng nh\u01b0 s\u1ee3i ch\u1ec9,\u2019 \u0111\u00f4i khi c\u0169ng c\u00f3 l\u1ee3i<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>","protected":false},"excerpt":{"rendered":" Theo Vi\u1ec7n Y T\u1ebf Qu\u1ed1c Gia, c\u0103ng th\u1eb3ng m\u00e3n t\u00ednh d\u1eabn \u0111\u1ebfn r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a v\u00e0 \u0111au \u0111\u1ea7u. \u0110\u00fang v\u1eady, th\u01b0\u1eddng th\u00ec s\u1ef1 c\u0103ng th\u1eb3ng mang l\u1ea1i nhi\u1ec1u ti\u00eau c\u1ef1c, nh\u01b0ng Jeff Krasno, \u0111\u1ed3ng s\u00e1ng l\u1eadp v\u00e0 gi\u00e1m \u0111\u1ed1c \u0111i\u1ec1u h\u00e0nh c\u1ee7a Commune \u2013 m\u1ed9t n\u1ec1n t\u1ea3ng cung …<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[96],"tags":[],"class_list":["post-55535","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behavioral-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/55535","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=55535"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/55535\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=55535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=55535"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=55535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}