C\u00f3 nh\u1eefng bu\u1ed5i s\u00e1ng ch\u00fang ta th\u1ee9c d\u1eady sau b\u1ea3y, t\u00e1m ti\u1ebfng ng\u1ee7 tr\u1ecdn v\u1eb9n trong \u0111\u00eam, nh\u01b0ng d\u01b0\u1eddng nh\u01b0 ta kh\u00f4ng c\u1ea3m th\u1ea5y \u201ckh\u1ecfe.\u201d T\u00e2m tr\u1ea1ng kh\u00f4ng tho\u1ea3i m\u00e1i, ch\u00e2n tay n\u1eb7ng tr\u0129u nh\u01b0 v\u1eeba b\u1ed5 c\u1ee7i.<\/p>\n
Kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 t\u00e2m tr\u1ea1ng t\u00edch c\u1ef1c khi th\u1ee9c d\u1eady. C\u00f3 nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn \u0111i\u1ec1u \u0111\u00f3. M\u1ed9t trong s\u1ed1 \u0111\u00f3 l\u00e0 m\u1ee9c \u0111\u1ed9 cortisol, hay c\u00f2n g\u1ecdi l\u00e0 hormone c\u0103ng th\u1eb3ng. N\u1ed3ng \u0111\u1ed9 cortisol dao \u0111\u1ed9ng trong su\u1ed1t c\u1ea3 ng\u00e0y, th\u01b0\u1eddng \u0111\u1ea1t \u0111\u1ec9nh v\u00e0o s\u00e1ng s\u1edbm \u0111\u1ec3 gi\u00fap ch\u00fang ta th\u1ee9c d\u1eady v\u00e0 c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o.<\/p>\n
M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c \u0111\u1ea1i h\u1ecdc University College London c\u00f4ng b\u1ed1 m\u1edbi \u0111\u00e2y cho th\u1ea5y m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng th\u1ee9c d\u1eady v\u1edbi t\u00e2m tr\u1ea1ng t\u1ed1t nh\u1ea5t, v\u00e0 t\u00e2m tr\u1ea1ng c\u1ee7a h\u1ecd t\u1ec7 nh\u1ea5t v\u00e0o kho\u1ea3ng n\u1eeda \u0111\u00eam, theo MSN. Tuy nhi\u00ean, m\u1ee9c \u0111\u1ed9 cortisol c\u00f2n c\u00f3 th\u1ec3 b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1: ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, l\u1ed1i s\u1ed1ng, suy ngh\u0129 ti\u00eau c\u1ef1c, n\u1ed7i s\u1ee3 h\u00e3i, lo l\u1eafng v\u00e0 th\u1eadm ch\u00ed c\u1ea3 \u1ea3nh h\u01b0\u1edfng c\u1ee7a m\u00f4i tr\u01b0\u1eddng.<\/p>\n
Michael Beckham, c\u1ed1 v\u1ea5n l\u00e2m s\u00e0ng t\u1ea1i Central Minds HK, cho bi\u1ebft vi\u1ec7c \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng lo \u00e2u \u0111\u00e3 cho anh c\u01a1 h\u1ed9i t\u00ecm hi\u1ec3u chi ti\u1ebft v\u1ec1 t\u00e2m tr\u1ea1ng c\u1ee7a m\u1ecdi ng\u01b0\u1eddi khi th\u1ee9c d\u1eady v\u00e0 nh\u1eefng bi\u1ebfn \u0111\u1ed5i trong n\u0103ng l\u01b0\u1ee3ng c\u1ee7a h\u1ecd.<\/p>\n
\u201cNg\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c ho\u1eb7c th\u00f3i quen ng\u1ee7 k\u00e9m c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn n\u1ed3ng \u0111\u1ed9 cortisol t\u0103ng cao, g\u00e2y ra c\u1ea3m gi\u00e1c lo l\u1eafng ho\u1eb7c c\u00e1u k\u1ec9nh khi th\u1ee9c d\u1eady, t\u1ea1o n\u00ean t\u00e2m tr\u1ea1ng ti\u00eau c\u1ef1c cho c\u1ea3 ng\u00e0y,\u201d theo Beckham.<\/p>\n
Beckham cho bi\u1ebft dinh d\u01b0\u1ee1ng, t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng bu\u1ed5i s\u00e1ng. M\u1ed9t b\u1eefa s\u00e1ng c\u00e2n b\u1eb1ng, gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c, trong khi b\u1ecf b\u1eefa c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi v\u00e0 thay \u0111\u1ed5i t\u00e2m tr\u1ea1ng.<\/p>\n
T\u1eadp th\u1ec3 d\u1ee5c, \u0111\u1eb7c bi\u1ec7t n\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n s\u1edbm h\u01a1n trong ng\u00e0y, c\u00f3 th\u1ec3 k\u00edch ho\u1ea1t c\u01a1 th\u1ec3 s\u1ea3n sinh endorphin, m\u1ed9t lo\u1ea1i hormone gi\u00fap gi\u1ea3m \u0111au v\u00e0 mang l\u1ea1i c\u1ea3m gi\u00e1c kh\u1ecfe m\u1ea1nh, t\u00e2m tr\u1ea1ng nh\u1eb9 nh\u00e0ng, suy ngh\u0129 t\u00edch c\u1ef1c su\u1ed1t c\u1ea3 ng\u00e0y.<\/p>\n
B\u00ean c\u1ea1nh \u0111\u00f3, tr\u1ea1ng th\u00e1i tinh th\u1ea7n m\u00e0 ch\u00fang ta r\u00e8n luy\u1ec7n tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u0169ng \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong c\u1ea3m gi\u00e1c c\u1ee7a ch\u00fang ta v\u00e0o bu\u1ed5i s\u00e1ng.<\/p>\n
Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng c\u0103ng th\u1eb3ng ho\u1eb7c suy ngh\u0129 ti\u00eau c\u1ef1c tr\u01b0\u1edbc khi \u0111i ng\u1ee7 c\u00f3 th\u1ec3 k\u00e9o d\u00e0i sang ng\u00e0y h\u00f4m sau, d\u1eabn \u0111\u1ebfn c\u00e1i nh\u00ecn bi quan.<\/p>\n
\u0110\u1ec3 c\u00f3 m\u1ed9t kh\u1edfi \u0111\u1ea7u t\u00edch c\u1ef1c v\u00e0 duy tr\u00ec t\u00e2m tr\u1ea1ng t\u1ed1t trong su\u1ed1t c\u1ea3 ng\u00e0y, Beckham khuy\u00ean b\u1ea1n n\u00ean t\u1eadp trung v\u00e0o nh\u1eefng g\u00ec n\u1eb1m trong t\u1ea7m ki\u1ec3m so\u00e1t c\u1ee7a m\u00ecnh.<\/p>\n
\u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u00e1 nh\u00e2n m\u00e0 c\u00f2n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n n\u0103ng su\u1ea5t v\u00e0 c\u00e1c t\u01b0\u01a1ng t\u00e1c c\u1ee7a b\u1ea1n.<\/p>\n
Beckham h\u01b0\u1edbng d\u1eabn kh\u00e1ch h\u00e0ng c\u00e1c k\u1ef9 thu\u1eadt \u201ctr\u01b0\u1edbc khi ng\u1ee7\u201d v\u00e0 \u201csau khi th\u1ee9c d\u1eady\u201d \u0111\u1ec3 gi\u00fap h\u1ecd t\u1eadp trung v\u00e0o hi\u1ec7n t\u1ea1i v\u00e0 ng\u1eebng lo l\u1eafng v\u1ec1 nh\u1eefng \u0111i\u1ec1u n\u1eb1m ngo\u00e0i t\u1ea7m ki\u1ec3m so\u00e1t \u2013 m\u1ed9t nguy\u00ean nh\u00e2n l\u1edbn g\u00e2y c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u cho nhi\u1ec1u ng\u01b0\u1eddi.<\/p>\n
M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p l\u00e0 \u201c\u0111i b\u1ed9 trong ng\u00e0y,\u201d b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ph\u01b0\u01a1ng ph\u00e1p n\u00e0y khi chu\u1ea9n b\u1ecb \u0111i ng\u1ee7 ho\u1eb7c khi th\u1ee9c d\u1eady.<\/p>\n
Ch\u00fang ta ch\u1ec9 c\u1ea7n t\u01b0\u1edfng t\u01b0\u1ee3ng b\u1ea3n th\u00e2n trong t\u1eebng kh\u00eda c\u1ea1nh c\u1ee7a m\u1ed9t ng\u00e0y, chia nh\u1ecf th\u00e0nh c\u00e1c khung th\u1eddi gian, tr\u1ea3i qua m\u1ed9t ng\u00e0y v\u00e0 gi\u1ea3i quy\u1ebft m\u1ecdi vi\u1ec7c m\u1ed9t c\u00e1ch b\u00ecnh t\u0129nh, hi\u1ec7u qu\u1ea3.<\/p>\n
H\u00e3y t\u01b0\u1edfng t\u01b0\u1ee3ng vi\u1ec7c th\u1ee9c d\u1eady, t\u1eafm r\u1eeda, m\u1eb7c qu\u1ea7n \u00e1o, trong khi v\u1eabn c\u1ea3m th\u1ea5y th\u01b0 th\u00e1i v\u00e0 b\u00ecnh t\u0129nh \u2013 nh\u01b0 kh\u00f4ng c\u00f3 g\u00ec t\u1ed3i t\u1ec7 x\u1ea3y ra.<\/p>\n
Vi\u1ec7c tr\u1ea3i qua nh\u1eefng giai \u0111o\u1ea1n n\u00e0y trong tr\u00ed t\u01b0\u1edfng t\u01b0\u1ee3ng c\u00f3 th\u1ec3 gi\u00fap ch\u00fang ta c\u1ea3m th\u1ea5y ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c suy ngh\u0129 c\u1ee7a m\u00ecnh, Beckham n\u00f3i, v\u00e0 l\u00e0m nh\u01b0 v\u1eady khi\u1ebfn ch\u00fang ta c\u1ea3m th\u1ea5y t\u1ed1t h\u01a1n, nh\u1edd \u0111\u00f3 ng\u00e0y m\u1edbi c\u1ee7a ch\u00fang ta s\u1ebd t\u1ed1t \u0111\u1eb9p h\u01a1n.<\/p>\n
\u0110\u00e2y c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 duy tr\u00ec \u0111\u1ed9ng l\u1ef1c t\u00edch c\u1ef1c v\u00e0o bu\u1ed5i s\u00e1ng, b\u1edfi v\u00ec ch\u00fang ta \u0111\u00e3 t\u1ef1 thuy\u1ebft ph\u1ee5c b\u1ea3n th\u00e2n r\u1eb1ng m\u1ecdi th\u1ee9 s\u1ebd di\u1ec5n ra t\u1ed1t \u0111\u1eb9p \u2013 m\u1ed9t c\u00e1ch ch\u1ee7 \u0111\u1ed9ng \u2013 thay v\u00ec t\u01b0\u1edfng t\u01b0\u1ee3ng ra t\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u kh\u00f4ng may s\u1ebd x\u1ea3y ra, \u0111i\u1ec1u m\u00e0 h\u1ea7u nh\u01b0 kh\u00f4ng bao gi\u1edd x\u1ea3y ra.<\/p>\n
Nh\u1eefng l\u1eddi khuy\u00ean c\u1ee7a Beckham \u0111\u1ec3 tr\u1edf n\u00ean t\u00edch c\u1ef1c v\u00e0o bu\u1ed5i s\u00e1ng v\u00e0 duy tr\u00ec s\u1ef1 t\u00edch c\u1ef1c c\u1ea3 ng\u00e0y:<\/p>\n
-H\u00e3y \u0111\u1eb7t \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c<\/p>\n
Thay v\u00ec ph\u1ee5 thu\u1ed9c v\u00e0o \u0111i\u1ec7n tho\u1ea1i. S\u1ebd kh\u00f4ng c\u00f3 nguy c\u01a1 ng\u1ee7 qu\u00ean v\u00e0 c\u1ea3m th\u1ea5y v\u1ed9i v\u00e3 \u2013 m\u1ed9t c\u00e1ch ch\u1eafc ch\u1eafn \u0111\u1ec3 \u0111\u00e1nh m\u1ea5t s\u1ef1 r\u1ea1ng r\u1ee1 bu\u1ed5i s\u00e1ng ngay l\u1eadp t\u1ee9c. B\u1ea1n s\u1ebd kh\u00f4ng c\u00f2n b\u1ecb c\u00e1m d\u1ed7 b\u1edfi vi\u1ec7c l\u01b0\u1edbt web ngay khi th\u1ee9c d\u1eady. M\u1ed9t chi\u1ebfc \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c m\u00f4 ph\u1ecfng b\u00ecnh minh s\u1eed d\u1ee5ng \u00e1nh s\u00e1ng thay v\u00ec \u00e2m thanh, s\u1ebd \u00eam \u00e1i h\u01a1n ti\u1ebfng h\u00e9t ch\u00f3i tai c\u1ee7a \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c th\u00f4ng th\u01b0\u1eddng, v\u00e0 b\u1ea1n s\u1ebd th\u1ee9c d\u1eady nh\u1eb9 nh\u00e0ng v\u00e0 t\u1ef1 nhi\u00ean h\u01a1n.<\/p>\n
-H\u00e3y u\u1ed1ng m\u1ed9t ly n\u01b0\u1edbc \u1ea5m l\u1edbn ngay sau khi th\u1ee9c d\u1eady \u0111\u1ec3 b\u00f9 l\u1ea1i t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc nh\u1eb9 \u0111\u00e3 x\u1ea3y ra qua \u0111\u00eam. Nghi\u00ean c\u1ee9u cho th\u1ea5y \u0111i\u1ec1u n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t tinh th\u1ea7n.<\/p>\n
-M\u1edf c\u1eeda s\u1ed5 \u0111\u1ec3 kh\u00f4ng kh\u00ed trong l\u00e0nh tr\u00e0n v\u00e0o gi\u00fap b\u1ea1n tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng, ngay c\u1ea3 trong nh\u1eefng ng\u00e0y l\u1ea1nh gi\u00e1.<\/p>\n
-H\u00e3y s\u1eafp x\u1ebfp m\u1ecdi th\u1ee9 v\u00e0o t\u1ed1i h\u00f4m tr\u01b0\u1edbc \u2013 v\u00ed d\u1ee5 nh\u01b0 bi\u1ebft m\u00ecnh s\u1ebd m\u1eb7c g\u00ec \u2013 \u0111\u1ec3 b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i, nh\u1eb9 nh\u00f5m h\u01a1n khi ra kh\u1ecfi gi\u01b0\u1eddng.<\/p>\n
-Du\u1ed7i ng\u01b0\u1eddi v\u00e0 h\u00edt th\u1edf s\u00e2u khi th\u1ee9c d\u1eady. \u0110i\u1ec1u n\u00e0y s\u1ebd th\u00fac \u0111\u1ea9y tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng.<\/p>\n
-H\u00e3y t\u1eafm n\u01b0\u1edbc m\u00e1t \u2013 l\u1ea1nh n\u1ebfu c\u00f3 th\u1ec3 ch\u1ecbu \u0111\u01b0\u1ee3c \u2013 \u0111\u1ec3 \u0111\u00e1nh th\u1ee9c c\u00e1c gi\u00e1c quan c\u1ee7a b\u1ea1n.<\/p>\n
-\u0102n s\u00e1ng v\u1edbi c\u00e0 ph\u00ea ho\u1eb7c tr\u00e0 \u0111\u1ec3 tr\u00e1nh g\u00e2y k\u00edch \u1ee9ng d\u1ea1 d\u00e0y tr\u1ed1ng r\u1ed7ng v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn n\u1ed3ng \u0111\u1ed9 cortisol nh\u1ea1y c\u1ea3m.<\/p>\n
-Ra ngo\u00e0i c\u00e0ng s\u1edbm c\u00e0ng t\u1ed1t \u2013 \u0111i b\u1ed9 m\u1ed9t \u0111o\u1ea1n ng\u1eafn \u0111\u1ebfn n\u01a1i l\u00e0m vi\u1ec7c ho\u1eb7c \u0111i b\u1ed9 ng\u1eafn tr\u01b0\u1edbc khi \u0111i l\u00e0m n\u1ebfu b\u1ea1n l\u00e0m vi\u1ec7c t\u1ea1i nh\u00e0. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap tim b\u1ea1n \u0111\u1eadp nhanh h\u01a1n, v\u00e0 vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean s\u1edbm s\u1ebd gi\u00fap \u0111\u1ea3m b\u1ea3o gi\u1ea5c ng\u1ee7 ngon h\u01a1n v\u00e0o ban \u0111\u00eam. Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean v\u00e0o bu\u1ed5i s\u00e1ng gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3, c\u00f3 kh\u1ea3 n\u0103ng c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o th\u00f4ng qua c\u00e1c c\u01a1 ch\u1ebf li\u00ean quan \u0111\u1ebfn vi\u1ec7c s\u1ea3n xu\u1ea5t serotonin. Serotonin l\u00e0 hormone t\u1ea1o c\u1ea3m gi\u00e1c vui v\u1ebb.<\/p>\n
The post Th\u1ee9c d\u1eady v\u1edbi t\u00e2m tr\u1ea1ng s\u1ea3ng kho\u00e1i v\u00e0 vui t\u01b0\u01a1i c\u1ea3 ng\u00e0y<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" C\u00f3 nh\u1eefng bu\u1ed5i s\u00e1ng ch\u00fang ta th\u1ee9c d\u1eady sau b\u1ea3y, t\u00e1m ti\u1ebfng ng\u1ee7 tr\u1ecdn v\u1eb9n trong \u0111\u00eam, nh\u01b0ng d\u01b0\u1eddng nh\u01b0 ta kh\u00f4ng c\u1ea3m th\u1ea5y \u201ckh\u1ecfe.\u201d T\u00e2m tr\u1ea1ng kh\u00f4ng tho\u1ea3i m\u00e1i, ch\u00e2n tay n\u1eb7ng tr\u0129u nh\u01b0 v\u1eeba b\u1ed5 c\u1ee7i. Kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 t\u00e2m tr\u1ea1ng t\u00edch c\u1ef1c khi th\u1ee9c d\u1eady. C\u00f3 nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00f3 …<\/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-60161","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\/60161","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=60161"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/60161\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=60161"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=60161"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=60161"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}