Trong th\u1eddi \u0111\u1ea1i k\u1ef9 thu\u1eadt s\u1ed1 ng\u00e0y nay, \u0111\u00f4i m\u1eaft c\u1ee7a ch\u00fang ta li\u00ean t\u1ee5c b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi \u00e1nh s\u00e1ng ch\u00f3i chang c\u1ee7a m\u00e0n h\u00ecnh v\u00e0 nh\u1eefng \u0111\u00f2i h\u1ecfi t\u1eeb cu\u1ed9c s\u1ed1ng h\u1ed1i h\u1ea3. H\u1eadu qu\u1ea3 t\u00edch t\u1ee5 c\u1ee7a s\u1ef1 c\u0103ng th\u1eb3ng li\u00ean t\u1ee5c n\u00e0y d\u1eabn \u0111\u1ebfn m\u1ed9t lo\u1ea1t c\u00e1c v\u1ea5n \u0111\u1ec1, t\u1eeb nh\u1eefng kh\u00f3 ch\u1ecbu \u0111\u01a1n thu\u1ea7n \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 nghi\u00eam tr\u1ecdng v\u00e0 l\u00e2u d\u00e0i\u00a0v\u1ec1 th\u1ecb l\u1ef1c.<\/p>\n
M\u1eb7c d\u00f9 c\u00f3 v\u1ebb nh\u01b0 m\u1ed9t ph\u1ea7n \u0111\u01a1n gi\u1ea3n c\u1ee7a cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y, nh\u01b0ng vi\u1ec7c ch\u1ee7 \u0111\u1ed9ng ch\u0103m s\u00f3c m\u1eaft l\u1ea1i r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ef1 tho\u1ea3i m\u00e1i v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n. B\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng m\u1ed9t v\u00e0i th\u00f3i quen quan tr\u1ecdng, b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u00e1ng k\u1ec3 c\u0103ng th\u1eb3ng cho m\u1eaft v\u00e0 gi\u00fap \u0111\u00f4i mi lu\u00f4n kh\u1ecfe m\u1ea1nh trong nhi\u1ec1u n\u0103m t\u1edbi. Theo Timeofindia.<\/p>\n
Quy t\u1eafc 20-20-20 v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a nh\u1eefng kho\u1ea3ng ngh\u1ec9<\/strong><\/p>\n M\u1ed9t trong nh\u1eefng chi\u1ebfn l\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 nh\u1ea5t v\u00e0 \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb r\u1ed9ng r\u00e3i \u0111\u1ec3 ch\u1ed1ng l\u1ea1i t\u00ecnh tr\u1ea1ng m\u1ecfi m\u1eaft do k\u1ef9 thu\u1eadt s\u1ed1 l\u00e0 quy t\u1eafc 20-20-20. Kh\u00e1i ni\u1ec7m n\u00e0y r\u1ea5t \u0111\u01a1n gi\u1ea3n: c\u1ee9 sau 20 ph\u00fat, b\u1ea1n n\u00ean r\u1eddi m\u1eaft kh\u1ecfi m\u00e0n h\u00ecnh v\u00e0 t\u1eadp trung v\u00e0o m\u1ed9t v\u1eadt th\u1ec3 c\u00e1ch xa kho\u1ea3ng 20 feet trong \u00edt nh\u1ea5t 20 gi\u00e2y. H\u00e0nh \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n n\u00e0y cho ph\u00e9p c\u00e1c c\u01a1 mi trong m\u1eaft, ch\u1ecbu tr\u00e1ch nhi\u1ec7m \u0111i\u1ec1u ch\u1ec9nh kh\u1ea3 n\u0103ng t\u1eadp trung, \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n. N\u1ebfu kh\u00f4ng c\u00f3 th\u1eddi gian ngh\u1ec9 ng\u01a1i, c\u00e1c c\u01a1 n\u00e0y s\u1ebd li\u00ean t\u1ee5c co th\u1eaft, d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, \u0111au \u0111\u1ea7u v\u00e0 m\u1edd m\u1eaft. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t h\u1eb9n gi\u1edd ho\u1eb7c d\u00f9ng \u1ee9ng d\u1ee5ng \u0111\u1ec3 nh\u1eafc nh\u1edf b\u1ea3n th\u00e2n ngh\u1ec9 ng\u01a1i.<\/p>\n Ngo\u00e0i quy t\u1eafc 20-20-20, vi\u1ec7c k\u1ebft h\u1ee3p c\u00e1c h\u00ecnh th\u1ee9c ngh\u1ec9 x\u1ea3 h\u01a1i kh\u00e1c v\u00e0o nh\u1eefng ng\u00e0y l\u00e0m vi\u1ec7c l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft. R\u1eddi kh\u1ecfi m\u00e1y t\u00ednh v\u00e0i ph\u00fat \u0111\u1ec3 du\u1ed7i ng\u01b0\u1eddi, \u0111i b\u1ed9 xung quanh ho\u1eb7c \u0111\u01a1n gi\u1ea3n ch\u1ec9 c\u1ea7n nh\u00ecn ra c\u1eeda s\u1ed5 c\u0169ng t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn. Ngay c\u1ea3 m\u1ed9t chuy\u1ebfn \u0111i d\u1ea1o ng\u1eafn ngo\u00e0i tr\u1eddi c\u0169ng\u00a0mang l\u1ea1i l\u1ee3i \u00edch \u0111\u00e1ng kinh ng\u1ea1c. Ch\u1ec9 c\u1ea7n d\u00e0nh 15 \u0111\u1ebfn 20 ph\u00fat ra b\u00ean ngo\u00e0i m\u1ed7i ng\u00e0y, b\u1ea1n s\u1ebd cho m\u1eaft c\u01a1 h\u1ed9i th\u00edch nghi v\u1edbi \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean v\u00e0 t\u1eadp trung v\u00e0o c\u00e1c v\u1eadt th\u1ec3 \u1edf nhi\u1ec1u kho\u1ea3ng c\u00e1ch kh\u00e1c nhau, t\u1eeb \u0111\u00f3 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a m\u1eaft.<\/p>\n T\u1ed1i \u01b0u h\u00f3a m\u00f4i tr\u01b0\u1eddng v\u00e0 th\u00f3i quen<\/strong><\/p>\n M\u00f4i tr\u01b0\u1eddng xung quanh \u0111\u00f3ng m\u1ed9t vai tr\u00f2 r\u1ea5t l\u1edbn trong vi\u1ec7c quy\u1ebft \u0111\u1ecbnh m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng m\u00e0 m\u1eaft ph\u1ea3i ch\u1ecbu \u0111\u1ef1ng. C\u00e1ch b\u1ea1n thi\u1ebft l\u1eadp kh\u00f4ng gian l\u00e0m vi\u1ec7c c\u00f3 th\u1ec3 l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam ho\u1eb7c gi\u1ea3m b\u1edbt v\u1ea5n \u0111\u1ec1. Tr\u01b0\u1edbc ti\u00ean, h\u00e3y ki\u1ec3m tra chi\u1ec1u cao v\u00e0 kho\u1ea3ng c\u00e1ch m\u00e0n h\u00ecnh. M\u00e0n h\u00ecnh n\u00ean \u0111\u01b0\u1ee3c \u0111\u1eb7t c\u00e1ch b\u1ea1n kho\u1ea3ng m\u1ed9t c\u00e1nh tay, v\u1edbi ph\u1ea7n tr\u00ean c\u00f9ng c\u1ee7a n\u00f3\u00a0th\u1ea5p h\u01a1n t\u1ea7m m\u1eaft m\u1ed9t ch\u00fat. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m thi\u1ec3u nhu c\u1ea7u nh\u00ecn l\u00ean tr\u00ean, v\u1ed1n\u00a0g\u00e2y c\u0103ng th\u1eb3ng cho c\u1ed5 v\u00e0 m\u1eaft, \u0111\u1ed3ng th\u1eddi gi\u00fap gi\u1ea3m \u0111\u1ed9 ch\u00f3i. Ngo\u00e0i ra, h\u00e3y c\u1ed1 g\u1eafng gi\u1ea3m thi\u1ec3u \u0111\u1ed9 ch\u00f3i t\u1eeb c\u1eeda s\u1ed5 ho\u1eb7c \u0111\u00e8n tr\u1ea7n b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng r\u00e8m ho\u1eb7c \u0111i\u1ec1u ch\u1ec9nh \u00e1nh s\u00e1ng.<\/p>\n X\u00e9t v\u1ec1 \u00e1nh s\u00e1ng, nh\u1edb ch\u1ecdn lo\u1ea1i d\u1ecbu nh\u1eb9 trong nh\u00e0 nh\u1eb1m h\u1ea1n ch\u1ebf \u0111\u00e1ng k\u1ec3 t\u00ecnh tr\u1ea1ng m\u1ecfi m\u1eaft. \u00c1nh s\u00e1ng ch\u00f3i, g\u1eaft khi\u1ebfn \u0111\u1ed3ng t\u1eed co l\u1ea1i, d\u1eabn \u0111\u1ebfn kh\u00f3 ch\u1ecbu. H\u00e3y ch\u1ecdn ngu\u1ed3n s\u00e1ng \u1ea5m \u00e1p, khu\u1ebfch t\u00e1n v\u00e0 c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng \u0111\u00e8n b\u00e0n c\u00f3 b\u1ed9 \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed9 s\u00e1ng \u0111\u1ec3 t\u1ea1o ra m\u00f4i tr\u01b0\u1eddng tho\u1ea3i m\u00e1i.<\/p>\n M\u1ed9t th\u00f3i quen \u0111\u01a1n gi\u1ea3n nh\u01b0ng th\u01b0\u1eddng b\u1ecb b\u1ecf qua l\u00e0 ch\u1edbp m\u1eaft c\u00f3 \u00fd th\u1ee9c. Khi ch\u00fang ta t\u1eadp trung cao \u0111\u1ed9 v\u00e0o m\u00e0n h\u00ecnh, t\u1ed1c \u0111\u1ed9 ch\u1edbp m\u1eaft gi\u1ea3m t\u1edbi 50%. \u0110i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn kh\u00f4 m\u1eaft, m\u1ed9t tri\u1ec7u ch\u1ee9ng ph\u1ed5 bi\u1ebfn c\u1ee7a m\u1ecfi m\u1eaft do k\u1ef9 thu\u1eadt s\u1ed1, g\u00e2y \u0111\u1ecf m\u1eaft, k\u00edch \u1ee9ng v\u00e0 c\u1ea3m gi\u00e1c c\u1ed3m c\u1ed9m. C\u1ed1 g\u1eafng ch\u1edbp m\u1eaft th\u01b0\u1eddng xuy\u00ean\u00a0gi\u00fap \u0111\u00f4i mi \u0111\u01b0\u1ee3c b\u00f4i tr\u01a1n v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng kh\u00f4. M\u1ed9t c\u00e1ch kh\u00e1c \u0111\u1ec3 ch\u1ed1ng kh\u00f4 v\u00e0 l\u00e0m d\u1ecbu \u0111\u00f4i m\u1eaft m\u1ec7t m\u1ecfi l\u00e0 ch\u01b0\u1eddm \u1ea5m. \u0110\u1eafp m\u1ed9t mi\u1ebfng v\u1ea3i \u1ea5m, \u1ea9m l\u00ean m\u1eaft \u0111ang nh\u1eafm trong v\u00e0i ph\u00fat nh\u1eb1m c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng.<\/p>\n Dinh d\u01b0\u1ee1ng v\u00e0 s\u1ee9c kh\u1ecfe m\u1eaft<\/strong><\/p>\n Nh\u1eefng g\u00ec b\u1ea1n \u0103n c\u00f3 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ee7a m\u1eaft, c\u1ea3 ng\u1eafn v\u00e0 d\u00e0i h\u1ea1n. M\u1ed9t s\u1ed1 ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 trong vi\u1ec7c b\u1ea3o v\u1ec7 th\u1ecb l\u1ef1c. V\u00ed d\u1ee5, Lutein v\u00e0 zeaxanthin\u00a0l\u00e0 nh\u1eefng ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh m\u1ebd t\u00edch t\u1ee5 trong \u0111i\u1ec3m v\u00e0ng c\u1ee7a m\u1eaft. C\u00e1c ch\u1ea5t n\u00e0y ho\u1ea1t \u0111\u1ed9ng nh\u01b0 m\u1ed9t \u201cb\u1ed9 l\u1ecdc k\u00ednh r\u00e2m\u201d t\u1ef1 nhi\u00ean, b\u1ea3o v\u1ec7 th\u1ecb gi\u00e1c\u00a0kh\u1ecfi \u00e1nh s\u00e1ng xanh c\u00f3 h\u1ea1i ph\u00e1t ra t\u1eeb m\u00e0n h\u00ecnh v\u00e0 \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi. Vi\u1ec7c b\u1ed5 sung c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng n\u00e0y, ch\u1eb3ng h\u1ea1n nh\u01b0 rau l\u00e1 xanh (rau bina, c\u1ea3i xo\u0103n), ng\u00f4, b\u00f4ng c\u1ea3i xanh v\u00e0 \u0111u \u0111\u1ee7,\u00a0cung c\u1ea5p m\u1ed9t l\u1edbp b\u1ea3o v\u1ec7 quan tr\u1ecdng.<\/p>\n C\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng kh\u00e1c t\u1ed1t cho m\u1eaft nh\u01b0\u00a0axit b\u00e9o omega-3, c\u00f3 trong c\u00e1c lo\u1ea1i c\u00e1 b\u00e9o (c\u00e1 h\u1ed3i v\u00e0 c\u00e1 m\u00f2i). Nh\u1eefng ch\u1ea5t b\u00e9o n\u00e0y r\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe c\u1ee7a v\u00f5ng m\u1ea1c v\u00e0 gi\u00fap ng\u0103n ng\u1eeba h\u1ed9i ch\u1ee9ng kh\u00f4 m\u1eaft. Vitamin C v\u00e0 E c\u0169ng \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a m\u1eaft b\u1eb1ng c\u00e1ch b\u1ea3o v\u1ec7 th\u1ecb gi\u00e1c kh\u1ecfi t\u1ed5n th\u01b0\u01a1ng oxy h\u00f3a. B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y nh\u1eefng vitamin n\u00e0y trong tr\u00e1i c\u00e2y h\u1ecd cam qu\u00fdt, c\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 h\u1ea1t gi\u1ed1ng.<\/p>\n C\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng cho \u0111\u00f4i mi<\/strong><\/p>\n C\u0169ng gi\u1ed1ng nh\u01b0 b\u1ea5t k\u1ef3 c\u01a1 n\u00e0o kh\u00e1c, c\u00e1c c\u01a1 \u0111i\u1ec1u khi\u1ec3n m\u1eaft c\u0169ng \u0111\u01b0\u1ee3c h\u01b0\u1edfng l\u1ee3i t\u1eeb nh\u1eefng b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng. Yoga m\u1eaft ho\u1eb7c c\u00e1c b\u00e0i \u0111\u01a1n gi\u1ea3n gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t c\u1ee7a th\u1ecb gi\u00e1c v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng. M\u1ed9t b\u00e0i ph\u1ed5 bi\u1ebfn g\u1ed3m vi\u1ec7c di chuy\u1ec3n \u0111\u00f4i mi ch\u1eadm r\u00e3i theo chuy\u1ec3n \u0111\u1ed9ng tr\u00f2n, c\u1ea3 theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 v\u00e0 ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n M\u1ed9t k\u1ef9 thu\u1eadt h\u1eefu \u00edch kh\u00e1c l\u00e0 t\u1eadp trung g\u1ea7n v\u00e0 xa,\u201d b\u1eb1ng c\u00e1ch c\u1ea7m b\u00fat ho\u1eb7c ng\u00f3n tay c\u00e1ch xa c\u00e1nh tay, t\u1eadp trung v\u00e0o \u0111\u00f3 trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 chuy\u1ec3n s\u1ef1 t\u1eadp trung sang m\u1ed9t v\u1eadt \u1edf xa. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y v\u00e0i l\u1ea7n gi\u00fap r\u00e8n luy\u1ec7n m\u1eaft th\u00edch nghi m\u01b0\u1ee3t m\u00e0 v\u1edbi c\u00e1c ti\u00eau c\u1ef1 kh\u00e1c nhau.<\/p>\n B\u1eb1ng c\u00e1ch k\u1ebft h\u1ee3p nh\u1eefng b\u00e0i t\u1eadp n\u00e0y v\u00e0o th\u00f3i quen h\u00e0ng ng\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ee7 \u0111\u1ed9ng ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe th\u1ecb l\u1ef1c. Gi\u1ea3m c\u0103ng th\u1eb3ng cho m\u1eaft kh\u00f4ng ch\u1ec9 l\u00e0 vi\u1ec7c ph\u00f2ng tr\u00e1nh c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu, m\u00e0 c\u00f2n nh\u1eb1m b\u1ea3o v\u1ec7 \u201cc\u1eeda s\u1ed5 t\u00e2m h\u1ed3n\u201d cho t\u01b0\u01a1ng lai.<\/p>\n The post Nh\u1eefng th\u00f3i quen gi\u00fap ch\u1eefa m\u1ecfi m\u1eaft<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" Trong th\u1eddi \u0111\u1ea1i k\u1ef9 thu\u1eadt s\u1ed1 ng\u00e0y nay, \u0111\u00f4i m\u1eaft c\u1ee7a ch\u00fang ta li\u00ean t\u1ee5c b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi \u00e1nh s\u00e1ng ch\u00f3i chang c\u1ee7a m\u00e0n h\u00ecnh v\u00e0 nh\u1eefng \u0111\u00f2i h\u1ecfi t\u1eeb cu\u1ed9c s\u1ed1ng h\u1ed1i h\u1ea3. H\u1eadu qu\u1ea3 t\u00edch t\u1ee5 c\u1ee7a s\u1ef1 c\u0103ng th\u1eb3ng li\u00ean t\u1ee5c n\u00e0y d\u1eabn \u0111\u1ebfn m\u1ed9t lo\u1ea1t c\u00e1c v\u1ea5n \u0111\u1ec1, t\u1eeb nh\u1eefng …<\/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-59961","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\/59961","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=59961"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/59961\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=59961"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=59961"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=59961"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}