Gi\u1ea5c ng\u1ee7 \u0111\u1ea7y \u0111\u1ee7 kh\u00f4ng ch\u1ec9 c\u00f3 l\u1ee3i m\u00e0 c\u00f2n l\u00e0m n\u1ec1n t\u1ea3ng cho s\u1ef1 tr\u1ebb h\u00f3a c\u1ee7a c\u1ea3 t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3 ch\u00fang ta. Trong khi khuy\u1ebfn ngh\u1ecb ti\u00eau chu\u1ea9n dao \u0111\u1ed9ng trong kho\u1ea3ng b\u1ea3y \u0111\u1ebfn t\u00e1m ti\u1ebfng ngh\u1ec9 ng\u01a1i m\u1ed7i \u0111\u00eam cho ng\u01b0\u1eddi l\u1edbn, th\u00ec th\u1ef1c t\u1ebf \u0111\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi li\u00ean quan \u0111\u1ebfn chu k\u1ef3 c\u1ee7a vi\u1ec7c th\u1ee9c gi\u1ea5c k\u00e9o d\u00e0i, tr\u1eb1n tr\u1ecdc kh\u00f4ng y\u00ean v\u00e0 r\u1ed3i t\u1ec9nh d\u1eady trong tr\u1ea1ng th\u00e1i l\u01a1 m\u01a1. N\u1ebfu \u0111i\u1ec1u n\u00e0y \u0111\u00fang v\u1edbi tr\u1ea3i nghi\u1ec7m h\u00e0ng \u0111\u00eam c\u1ee7a b\u1ea1n, \u201cM\u1eb9o 10-3-2-1\u201d cung c\u1ea5p m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p c\u00f3 c\u1ea5u tr\u00fac \u0111\u1ec3 nu\u00f4i d\u01b0\u1ee1ng gi\u1ea5c ng\u1ee7 y\u00ean b\u00ecnh v\u00e0 ph\u1ee5c h\u1ed3i h\u01a1n.<\/p>\n
K\u1ef9 thu\u1eadt n\u00e0y kh\u00f4ng ch\u1ec9 d\u00e0nh \u0111\u1ec3 th\u1ef1c hi\u1ec7n ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7, m\u00e0 c\u00f2n l\u00e0 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c k\u00e9o d\u00e0i c\u1ea3 ng\u00e0y \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 nh\u1eb9 nh\u00e0ng h\u01b0\u1edbng d\u1eabn h\u1ec7 th\u1ed1ng c\u1ee7a b\u1ea1n \u0111\u1ebfn v\u1edbi gi\u1ea5c ng\u1ee7. M\u1ed7i con s\u1ed1 trong chu\u1ed7i 10-3-2-1 \u0111\u1ea1i di\u1ec7n cho m\u1ed9t h\u01b0\u1edbng d\u1eabn quan tr\u1ecdng c\u1ea7n th\u1ef1c hi\u1ec7n trong nh\u1eefng gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. B\u1eb1ng c\u00e1ch tu\u00e2n th\u1ee7 nh\u1ea5t qu\u00e1n c\u00e1c b\u01b0\u1edbc \u0111\u01a1n gi\u1ea3n n\u00e0y, b\u1ea1n s\u1ebd c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh v\u00e0 ch\u00e0o \u0111\u00f3n bu\u1ed5i s\u00e1ng v\u1edbi c\u1ea3m gi\u00e1c tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1eb5n s\u00e0ng cho ng\u00e0y m\u1edbi ph\u00eda tr\u01b0\u1edbc.<\/p>\n
10 ti\u1ebfng tr\u01b0\u1edbc khi \u0111i ng\u1ee7: N\u00f3i \u2018kh\u00f4ng\u2019 v\u1edbi caffeine<\/p>\n
Tr\u1ee5 c\u1ed9t \u0111\u1ea7u ti\u00ean c\u1ee7a th\u00f3i quen n\u00e0y g\u1ed3m l\u1ec7nh gi\u1edbi nghi\u00eam \u0111\u1ed1i v\u1edbi caffeine, b\u1eaft \u0111\u1ea7u t\u1eeb m\u01b0\u1eddi ti\u1ebfng tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7 d\u1ef1 \u0111\u1ecbnh c\u1ee7a b\u1ea1n. L\u00fac n\u00e0y, b\u1ea1n c\u1ea7n ph\u1ea3i ki\u00eang c\u00e1c th\u1ee9c u\u1ed1ng nh\u01b0 c\u00e0 ph\u00ea, tr\u00e0, cola v\u00e0 chocolate n\u00f3ng c\u00f3 nguy c\u01a1 c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh s\u1ea3n xu\u1ea5t melatonin t\u1ef1 nhi\u00ean \u2013 lo\u1ea1i hormone g\u00e2y bu\u1ed3n ng\u1ee7. B\u1eb1ng c\u00e1ch tu\u00e2n th\u1ee7 khung th\u1eddi gian m\u01b0\u1eddi gi\u1edd n\u00e0y, ch\u1ec9 h\u1ea5p th\u1ee5 caffeine v\u00e0o b\u1eefa s\u00e1ng ho\u1eb7c tr\u01b0a, b\u1ea1n s\u1ebd cho c\u01a1 th\u1ec3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 b\u1eaft \u0111\u1ea7u qu\u00e1 tr\u00ecnh th\u01b0 gi\u00e3n t\u1ef1 nhi\u00ean.<\/p>\n
Ba ti\u1ebfng: Gi\u1ea3m t\u1ea3i<\/p>\n
\u1ede giai \u0111o\u1ea1n ti\u1ebfp theo, h\u00e3y \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n ba ti\u1ebfng tr\u01b0\u1edbc khi ng\u1ee7. Tr\u00e1nh c\u00e1c b\u1eefa \u0103n th\u1ecbnh so\u1ea1n v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n. Vi\u1ec7c \u0103n khuya l\u1ea1i c\u00e0ng tr\u1edf th\u00e0nh g\u00e1nh n\u1eb7ng cho h\u1ec7 ti\u00eau h\u00f3a, ph\u00e1 v\u1ee1 s\u1ef1 y\u00ean t\u0129nh c\u1ea7n thi\u1ebft cho gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn m\u1ed9t bu\u1ed5i s\u00e1ng \u0111\u1edd \u0111\u1eabn. T\u01b0\u01a1ng t\u1ef1 nh\u01b0 v\u1eady, m\u1eb7c d\u00f9 r\u01b0\u1ee3u ban \u0111\u1ea7u khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7, nh\u01b0ng n\u00f3 th\u01b0\u1eddng l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c n\u1ed3ng v\u00e0o cu\u1ed1i \u0111\u00eam, l\u00e0m gi\u1ea3m l\u1ee3i \u00edch ph\u1ee5c h\u1ed3i c\u1ee7a tr\u1ea1ng th\u00e1i n\u00e0y. Vi\u1ec7c cung c\u1ea5p cho c\u01a1 th\u1ec3 khung th\u1eddi gian ba ti\u1ebfng cho ph\u00e9p ti\u00eau h\u00f3a th\u00edch h\u1ee3p v\u00e0 chuy\u1ec3n sang gi\u1ea5c ng\u1ee7 d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n
Hai ti\u1ebfng: Vi\u1ec7c g\u00ec c\u0169ng \u0111\u1ec3 sau<\/p>\n
Khi b\u1ea1n \u0111\u1ebfn g\u1ea7n gi\u1edd \u0111i ng\u1ee7, ph\u1ea3i nh\u1edb t\u1ea1o ra v\u00f9ng \u0111\u1ec7m tinh th\u1ea7n. Hai ti\u1ebfng tr\u01b0\u1edbc khi b\u1ea1n \u0111\u1ecbnh ng\u1ee7, c\u1ed1 g\u1eafng ng\u1eebng m\u1ecdi ho\u1ea1t \u0111\u1ed9ng li\u00ean quan \u0111\u1ebfn c\u00f4ng vi\u1ec7c, c\u1ee9 b\u00ecnh t\u0129nh \u0111\u1ec3 ng\u00e0y mai r\u1ed3i h\u1eb5ng t\u00ednh. S\u1ef1 k\u00edch th\u00edch tinh th\u1ea7n v\u00e0 c\u0103ng th\u1eb3ng ti\u1ec1m \u1ea9n li\u00ean quan \u0111\u1ebfn c\u00f4ng vi\u1ec7c s\u1ebd khi\u1ebfn t\u00e2m tr\u00ed b\u1ea1n r\u1ed1i b\u1eddi, l\u00e0m cho vi\u1ec7c th\u01b0 gi\u00e3n tr\u1edf th\u00e0nh m\u1ed9t th\u00e1ch th\u1ee9c \u0111\u00e1ng k\u1ec3. Kho\u1ea3ng th\u1eddi gian hai ti\u1ebfng n\u00e0y n\u00ean d\u00e0nh \u0111\u1ec3 th\u01b0 gi\u00e3n th\u00f4ng qua c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, \u0111\u01a1n gi\u1ea3n. C\u00e2n nh\u1eafc vi\u1ec7c du\u1ed7i c\u01a1 th\u1ec3 \u0111\u1ec3 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng v\u1ec1 th\u1ec3 ch\u1ea5t, th\u1ef1c h\u00e0nh thi\u1ec1n ch\u00e1nh ni\u1ec7m \u0111\u1ec3 t\u0129nh t\u00e2m ho\u1eb7c \u0111\u1eafm m\u00ecnh v\u00e0o nh\u1eefng trang s\u00e1ch l\u00e0nh m\u1ea1nh, t\u01b0\u01a1i vui.<\/p>\n
M\u1ed9t ti\u1ebfng: T\u1eaft c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed<\/p>\n
B\u01b0\u1edbc cu\u1ed1i c\u00f9ng trong chu\u1ed7i n\u00e0y l\u00e0 vi\u1ec7c ng\u1eaft k\u1ebft n\u1ed1i ho\u00e0n to\u00e0n kh\u1ecfi c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed m\u1ed9t ti\u1ebfng tr\u01b0\u1edbc khi b\u1ea1n \u0111\u1ecbnh \u201ckh\u00f2 kh\u00f2.\u201d H\u00e3y t\u1eaft ngu\u1ed3n \u0111i\u1ec7n tho\u1ea1i th\u00f4ng minh, tivi v\u00e0 m\u00e1y t\u00ednh\u2026 b\u1ea5t k\u1ef3 thi\u1ebft b\u1ecb n\u00e0o ph\u00e1t ra \u00e1nh s\u00e1ng xanh \u0111\u01b0\u1ee3c ch\u1ee9ng minh c\u00f3 t\u00e1c h\u1ea1i ng\u0103n ch\u1eb7n vi\u1ec7c gi\u1ea3i ph\u00f3ng melatonin, c\u1ea3n tr\u1edf th\u00eam c\u00e1c t\u00edn hi\u1ec7u ng\u1ee7 t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. Thay v\u00e0o \u0111\u00f3, h\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng \u00edt g\u00e2y k\u00edch th\u00edch, nh\u01b0 \u0111\u1ecdc s\u00e1ch gi\u1ea5y, ghi l\u1ea1i suy ngh\u0129 c\u1ee7a b\u1ea1n v\u00e0o nh\u1eadt k\u00fd ho\u1eb7c nghe nh\u1ea1c \u00eam d\u1ecbu, kh\u00f4ng c\u00f3 l\u1eddi b\u00e0i h\u00e1t.<\/p>\n
B\u1eb1ng c\u00e1ch gi\u1ea3i quy\u1ebft c\u00e1c t\u00e1c nh\u00e2n g\u00e2y r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ph\u1ed5 bi\u1ebfn \u2013 caffeine, b\u1eefa \u0103n mu\u1ed9n, c\u0103ng th\u1eb3ng li\u00ean quan \u0111\u1ebfn c\u00f4ng vi\u1ec7c v\u00e0 th\u1eddi gian s\u1eed d\u1ee5ng m\u00e0n h\u00ecnh \u2013 ph\u01b0\u01a1ng ph\u00e1p n\u00e0y gi\u00fap gi\u1ea3m d\u1ea7n c\u00e1c k\u00edch th\u00edch b\u00ean ngo\u00e0i, cho ph\u00e9p c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7. \u00c1p d\u1ee5ng th\u01b0\u1eddng xuy\u00ean m\u1eb9o 10-3-2-1 s\u1ebd l\u00e0m t\u0103ng kh\u1ea3 n\u0103ng \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh v\u00e0 tr\u1ea3i qua c\u00e1c chu k\u1ef3 gi\u1ea5c ng\u1ee7 s\u00e2u, ph\u1ee5c h\u1ed3i h\u01a1n. Theo th\u1eddi gian, nh\u1eefng t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c tr\u1edf n\u00ean r\u00f5 r\u00e0ng, g\u00f3p ph\u1ea7n t\u0103ng n\u0103ng su\u1ea5t, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n
\u0110\u1ec3 t\u1ed1i \u0111a h\u00f3a hi\u1ec7u qu\u1ea3 c\u1ee7a th\u00f3i quen n\u00e0y, b\u1ea1n n\u00ean c\u00e2n nh\u1eafc k\u1ebft h\u1ee3p c\u00e1c m\u1eb9o b\u1ed5 sung sau: duy tr\u00ec l\u1ecbch tr\u00ecnh ng\u1ee7-th\u1ee9c nh\u1ea5t qu\u00e1n, ngay c\u1ea3 v\u00e0o cu\u1ed1i tu\u1ea7n, \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3; b\u1ea3o \u0111\u1ea3m m\u00f4i tr\u01b0\u1eddng ph\u00f2ng ng\u1ee7 c\u1ee7a b\u1ea1n thu\u1eadn l\u1ee3i cho gi\u1ea5c n\u1ed3ng b\u1eb1ng c\u00e1ch gi\u1eef cho ph\u00f2ng m\u00e1t m\u1ebb, t\u1ed1i v\u00e0 y\u00ean t\u0129nh; ki\u1ec1m ch\u1ebf s\u1ef1 th\u00f4i th\u00fac nh\u1ea5n n\u00fat b\u00e1o l\u1ea1i c\u1ee7a \u0111i\u1ec7n tho\u1ea1i v\u00e0o bu\u1ed5i s\u00e1ng, v\u00ec \u0111i\u1ec1u n\u00e0y l\u00e0m gi\u00e1n \u0111o\u1ea1n chu k\u1ef3 gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n h\u01a1n n\u1eefa.<\/p>\n
The post Quy t\u1eafc 10-3-2-1 gi\u00fap ng\u1ee7 ngon<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" Gi\u1ea5c ng\u1ee7 \u0111\u1ea7y \u0111\u1ee7 kh\u00f4ng ch\u1ec9 c\u00f3 l\u1ee3i m\u00e0 c\u00f2n l\u00e0m n\u1ec1n t\u1ea3ng cho s\u1ef1 tr\u1ebb h\u00f3a c\u1ee7a c\u1ea3 t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3 ch\u00fang ta. Trong khi khuy\u1ebfn ngh\u1ecb ti\u00eau chu\u1ea9n dao \u0111\u1ed9ng trong kho\u1ea3ng b\u1ea3y \u0111\u1ebfn t\u00e1m ti\u1ebfng ngh\u1ec9 ng\u01a1i m\u1ed7i \u0111\u00eam cho ng\u01b0\u1eddi l\u1edbn, th\u00ec th\u1ef1c t\u1ebf \u0111\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi li\u00ean …<\/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":[43],"tags":[],"class_list":["post-56787","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\/56787","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=56787"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/56787\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=56787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=56787"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=56787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}