{"id":5100,"date":"2025-11-17T09:26:00","date_gmt":"2025-11-17T02:26:00","guid":{"rendered":"https:\/\/nemtanthangphu.com\/?p=5100"},"modified":"2025-11-17T09:26:00","modified_gmt":"2025-11-17T02:26:00","slug":"che-do-an-va-giac-ngu-tac-dong-qua-lai-ra-sao","status":"publish","type":"post","link":"https:\/\/nemtanthangphu.com\/en\/che-do-an-va-giac-ngu-tac-dong-qua-lai-ra-sao\/","title":{"rendered":"Ch\u1ebf \u0110\u1ed9 \u0102n v\u00e0 Gi\u1ea5c Ng\u1ee7 \u2013 T\u00e1c \u0110\u1ed9ng Qua L\u1ea1i Ra Sao?"},"content":{"rendered":"<h1 data-start=\"147\" data-end=\"201\"><strong data-start=\"149\" data-end=\"201\">Ch\u1ebf \u0110\u1ed9 \u0102n v\u00e0 Gi\u1ea5c Ng\u1ee7 \u2013 T\u00e1c \u0110\u1ed9ng Qua L\u1ea1i Ra Sao?<\/strong><\/h1>\n<p data-start=\"203\" data-end=\"476\">Gi\u1ea5c ng\u1ee7 v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00f3 m\u1ed1i li\u00ean h\u1ec7 ch\u1eb7t ch\u1ebd h\u01a1n nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129. Nh\u1eefng g\u00ec b\u1ea1n \u0103n \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, v\u00e0 ng\u01b0\u1ee3c l\u1ea1i, ng\u1ee7 k\u00e9m c\u0169ng t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u00e1ch b\u1ea1n l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m. Hi\u1ec3u r\u00f5 m\u1ed1i li\u00ean quan n\u00e0y gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 t\u1eeb g\u1ed1c.<\/p>\n<p data-start=\"203\" data-end=\"476\"><img decoding=\"async\" src=\"https:\/\/production-cdn.pharmacity.io\/digital\/original\/plain\/blog\/ePYvz4TI-che-do-a-n-uo-ng-va-gia-c-ngu.png?X-Amz-Content-Sha256=UNSIGNED-PAYLOAD&amp;X-Amz-Algorithm=AWS4-HMAC-SHA256&amp;X-Amz-Credential=AKIAUYXZVMJM5QUYWSVO%2F20250513%2Fap-southeast-1%2Fs3%2Faws4_request&amp;X-Amz-Date=20250513T084045Z&amp;X-Amz-SignedHeaders=host&amp;X-Amz-Expires=600&amp;X-Amz-Signature=8b1189fd4b80a4f17fdda045ae4b629280c9b989a894f3a1c051d10f17373e70\" alt=\"M\u1ed1i li\u00ean h\u1ec7 \u0111\u1eb7c bi\u1ec7t gi\u1eefa ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7\" \/><\/p>\n<hr data-start=\"478\" data-end=\"481\" \/>\n<h2 data-start=\"483\" data-end=\"534\"><strong data-start=\"486\" data-end=\"534\">1. Ch\u1ebf \u0111\u1ed9 \u0103n \u1ea3nh h\u01b0\u1edfng th\u1ebf n\u00e0o \u0111\u1ebfn gi\u1ea5c ng\u1ee7?<\/strong><\/h2>\n<h3 data-start=\"536\" data-end=\"579\"><strong data-start=\"540\" data-end=\"579\">1.1. \u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn hormone gi\u1ea5c ng\u1ee7<\/strong><\/h3>\n<p data-start=\"580\" data-end=\"698\">M\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m gi\u00fap c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t <strong data-start=\"618\" data-end=\"631\">melatonin<\/strong> v\u00e0 <strong data-start=\"635\" data-end=\"648\">serotonin<\/strong>, hai hormone quan tr\u1ecdng cho qu\u00e1 tr\u00ecnh ng\u1ee7. V\u00ed d\u1ee5:<\/p>\n<ul data-start=\"699\" data-end=\"758\">\n<li data-start=\"699\" data-end=\"708\">\n<p data-start=\"701\" data-end=\"708\">Chu\u1ed1i<\/p>\n<\/li>\n<li data-start=\"709\" data-end=\"721\">\n<p data-start=\"711\" data-end=\"721\">Y\u1ebfn m\u1ea1ch<\/p>\n<\/li>\n<li data-start=\"722\" data-end=\"732\">\n<p data-start=\"724\" data-end=\"732\">S\u1eefa \u1ea5m<\/p>\n<\/li>\n<li data-start=\"733\" data-end=\"758\">\n<p data-start=\"735\" data-end=\"758\">H\u1ea1t \u00f3c ch\u00f3, h\u1ea1nh nh\u00e2n<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"760\" data-end=\"846\">Khi thi\u1ebfu c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t nh\u01b0 vitamin B6, magie ho\u1eb7c tryptophan, c\u01a1 th\u1ec3 d\u1ec5 kh\u00f3 ng\u1ee7 h\u01a1n.<\/p>\n<h3 data-start=\"848\" data-end=\"899\"><strong data-start=\"852\" data-end=\"899\">1.2. \u0110\u01b0\u1eddng v\u00e0 tinh b\u1ed9t tinh ch\u1ebf g\u00e2y kh\u00f3 ng\u1ee7<\/strong><\/h3>\n<p data-start=\"900\" data-end=\"1051\">\u0102n nhi\u1ec1u \u0111\u01b0\u1eddng l\u00e0m t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft \u0111\u1ed9t ng\u1ed9t, khi\u1ebfn nh\u1ecbp tim nhanh, kh\u00f3 th\u01b0 gi\u00e3n. \u0110\u00e2y l\u00e0 l\u00fd do nhi\u1ec1u ng\u01b0\u1eddi \u0103n \u0111\u1ed3 ng\u1ecdt bu\u1ed5i t\u1ed1i th\u01b0\u1eddng tr\u1eb1n tr\u1ecdc c\u1ea3 \u0111\u00eam.<\/p>\n<h3 data-start=\"1053\" data-end=\"1104\"><strong data-start=\"1057\" data-end=\"1104\">1.3. Caffeine v\u00e0 r\u01b0\u1ee3u l\u00e0m r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7<\/strong><\/h3>\n<ul data-start=\"1105\" data-end=\"1295\">\n<li data-start=\"1105\" data-end=\"1225\">\n<p data-start=\"1107\" data-end=\"1225\"><strong data-start=\"1107\" data-end=\"1119\">Caffeine<\/strong> (trong c\u00e0 ph\u00ea, tr\u00e0, n\u01b0\u1edbc t\u0103ng l\u1ef1c) c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng ng\u1ee7 ngay c\u1ea3 khi u\u1ed1ng tr\u01b0\u1edbc \u0111\u00f3 6 gi\u1edd.<\/p>\n<\/li>\n<li data-start=\"1226\" data-end=\"1295\">\n<p data-start=\"1228\" data-end=\"1295\"><strong data-start=\"1228\" data-end=\"1236\">R\u01b0\u1ee3u<\/strong> khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7 nhanh nh\u01b0ng l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 s\u00e2u.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"1297\" data-end=\"1352\"><strong data-start=\"1301\" data-end=\"1352\">1.4. B\u1eefa t\u1ed1i qu\u00e1 n\u1eb7ng khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f3 th\u01b0 gi\u00e3n<\/strong><\/h3>\n<p data-start=\"1353\" data-end=\"1453\">\u0102n nhi\u1ec1u \u0111\u1ea1m, th\u1ee9c \u0103n chi\u00ean r\u00e1n ho\u1eb7c nhi\u1ec1u gia v\u1ecb s\u1ebd b\u1eaft h\u1ec7 ti\u00eau h\u00f3a l\u00e0m vi\u1ec7c qu\u00e1 m\u1ee9c. \u0110i\u1ec1u n\u00e0y g\u00e2y:<\/p>\n<ul data-start=\"1454\" data-end=\"1494\">\n<li data-start=\"1454\" data-end=\"1467\">\n<p data-start=\"1456\" data-end=\"1467\">N\u00f3ng b\u1ee5ng<\/p>\n<\/li>\n<li data-start=\"1468\" data-end=\"1482\">\n<p data-start=\"1470\" data-end=\"1482\">Tr\u00e0o ng\u01b0\u1ee3c<\/p>\n<\/li>\n<li data-start=\"1483\" data-end=\"1494\">\n<p data-start=\"1485\" data-end=\"1494\">Kh\u00f3 ng\u1ee7<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1496\" data-end=\"1499\" \/>\n<h2 data-start=\"1501\" data-end=\"1553\"><strong data-start=\"1504\" data-end=\"1553\">2. Gi\u1ea5c ng\u1ee7 \u1ea3nh h\u01b0\u1edfng ng\u01b0\u1ee3c l\u1ea1i \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n<\/strong><\/h2>\n<h3 data-start=\"1555\" data-end=\"1600\"><strong data-start=\"1559\" data-end=\"1600\">2.1. Ng\u1ee7 \u00edt l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c th\u00e8m \u0103n<\/strong><\/h3>\n<p data-start=\"1601\" data-end=\"1615\">Khi thi\u1ebfu ng\u1ee7:<\/p>\n<ul data-start=\"1616\" data-end=\"1717\">\n<li data-start=\"1616\" data-end=\"1666\">\n<p data-start=\"1618\" data-end=\"1666\">Hormone <strong data-start=\"1626\" data-end=\"1637\">ghrelin<\/strong> (hormone g\u00e2y \u0111\u00f3i) t\u0103ng l\u00ean<\/p>\n<\/li>\n<li data-start=\"1667\" data-end=\"1717\">\n<p data-start=\"1669\" data-end=\"1717\">Hormone <strong data-start=\"1677\" data-end=\"1687\">leptin<\/strong> (hormone b\u00e1o no) gi\u1ea3m xu\u1ed1ng<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1719\" data-end=\"1793\">K\u1ebft qu\u1ea3 l\u00e0 b\u1ea1n s\u1ebd d\u1ec5 th\u00e8m \u0111\u1ed3 ng\u1ecdt, \u0111\u1ed3 chi\u00ean ho\u1eb7c th\u1ef1c ph\u1ea9m nhi\u1ec1u calories.<\/p>\n<h3 data-start=\"1795\" data-end=\"1852\"><strong data-start=\"1799\" data-end=\"1852\">2.2. Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u1ea3m ki\u1ec3m so\u00e1t h\u00e0nh vi \u0103n u\u1ed1ng<\/strong><\/h3>\n<p data-start=\"1853\" data-end=\"1968\">C\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi khi\u1ebfn kh\u1ea3 n\u0103ng \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh k\u00e9m \u0111i. B\u1ea1n d\u1ec5 ch\u1ecdn \u0111\u1ed3 \u0103n nhanh, \u0103n qu\u00e1 m\u1ee9c ho\u1eb7c \u0103n kh\u00f4ng \u0111\u00fang gi\u1edd.<\/p>\n<h3 data-start=\"1970\" data-end=\"2021\"><strong data-start=\"1974\" data-end=\"2021\">2.3. Ng\u1ee7 k\u00e9m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn h\u1ec7 trao \u0111\u1ed5i ch\u1ea5t<\/strong><\/h3>\n<p data-start=\"2022\" data-end=\"2090\">Ng\u1ee7 \u00edt l\u00e0m r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a glucose, l\u00e2u d\u00e0i c\u00f3 th\u1ec3 t\u0103ng nguy c\u01a1:<\/p>\n<ul data-start=\"2091\" data-end=\"2145\">\n<li data-start=\"2091\" data-end=\"2103\">\n<p data-start=\"2093\" data-end=\"2103\">T\u0103ng c\u00e2n<\/p>\n<\/li>\n<li data-start=\"2104\" data-end=\"2121\">\n<p data-start=\"2106\" data-end=\"2121\">Kh\u00e1ng insulin<\/p>\n<\/li>\n<li data-start=\"2122\" data-end=\"2145\">\n<p data-start=\"2124\" data-end=\"2145\">C\u00e1c v\u1ea5n \u0111\u1ec1 tim m\u1ea1ch<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5066\" src=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/elderlywomancantsleepss1_1502464-1720x967-1.jpg\" alt=\"N\u1ec7m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 s\u00e2u\" width=\"1600\" height=\"900\" srcset=\"https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/elderlywomancantsleepss1_1502464-1720x967-1.jpg 1600w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/elderlywomancantsleepss1_1502464-1720x967-1-300x169.jpg 300w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/elderlywomancantsleepss1_1502464-1720x967-1-1024x576.jpg 1024w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/elderlywomancantsleepss1_1502464-1720x967-1-768x432.jpg 768w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/elderlywomancantsleepss1_1502464-1720x967-1-1536x864.jpg 1536w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/elderlywomancantsleepss1_1502464-1720x967-1-18x10.jpg 18w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/elderlywomancantsleepss1_1502464-1720x967-1-500x281.jpg 500w, https:\/\/nemtanthangphu.com\/wp-content\/uploads\/2025\/11\/elderlywomancantsleepss1_1502464-1720x967-1-600x338.jpg 600w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"2147\" data-end=\"2150\" \/>\n<h2 data-start=\"2152\" data-end=\"2189\"><strong data-start=\"2155\" data-end=\"2189\">3. \u0102n th\u1ebf n\u00e0o \u0111\u1ec3 ng\u1ee7 ngon h\u01a1n?<\/strong><\/h2>\n<h3 data-start=\"2191\" data-end=\"2232\"><strong data-start=\"2195\" data-end=\"2232\">3.1. \u0102n t\u1ed1i tr\u01b0\u1edbc khi ng\u1ee7 2\u20133 gi\u1edd<\/strong><\/h3>\n<p data-start=\"2233\" data-end=\"2312\">Gi\u00fap h\u1ec7 ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng tr\u01a1n tru v\u00e0 c\u01a1 th\u1ec3 d\u1ec5 b\u01b0\u1edbc v\u00e0o tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i.<\/p>\n<h3 data-start=\"2314\" data-end=\"2357\"><strong data-start=\"2318\" data-end=\"2357\">3.2. Ch\u1ecdn th\u1ef1c ph\u1ea9m h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/strong><\/h3>\n<p data-start=\"2358\" data-end=\"2370\">N\u00ean \u01b0u ti\u00ean:<\/p>\n<ul data-start=\"2371\" data-end=\"2469\">\n<li data-start=\"2371\" data-end=\"2402\">\n<p data-start=\"2373\" data-end=\"2402\">Rau xanh, c\u1ee7 qu\u1ea3 gi\u00e0u magie<\/p>\n<\/li>\n<li data-start=\"2403\" data-end=\"2431\">\n<p data-start=\"2405\" data-end=\"2431\">Tr\u00e1i c\u00e2y nh\u01b0 kiwi, chu\u1ed1i<\/p>\n<\/li>\n<li data-start=\"2432\" data-end=\"2450\">\n<p data-start=\"2434\" data-end=\"2450\">H\u1ea1t dinh d\u01b0\u1ee1ng<\/p>\n<\/li>\n<li data-start=\"2451\" data-end=\"2469\">\n<p data-start=\"2453\" data-end=\"2469\">C\u00e1 h\u1ed3i, c\u00e1 ng\u1eeb<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"2471\" data-end=\"2517\"><strong data-start=\"2475\" data-end=\"2517\">3.3. H\u1ea1n ch\u1ebf 4 nh\u00f3m th\u1ef1c ph\u1ea9m bu\u1ed5i t\u1ed1i<\/strong><\/h3>\n<ul data-start=\"2518\" data-end=\"2570\">\n<li data-start=\"2518\" data-end=\"2530\">\n<p data-start=\"2520\" data-end=\"2530\">Caffeine<\/p>\n<\/li>\n<li data-start=\"2531\" data-end=\"2541\">\n<p data-start=\"2533\" data-end=\"2541\">\u0110\u1ed3 cay<\/p>\n<\/li>\n<li data-start=\"2542\" data-end=\"2558\">\n<p data-start=\"2544\" data-end=\"2558\">\u0110\u1ed3 chi\u00ean r\u00e1n<\/p>\n<\/li>\n<li data-start=\"2559\" data-end=\"2570\">\n<p data-start=\"2561\" data-end=\"2570\">\u0110\u1ed3 ng\u1ecdt<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"2572\" data-end=\"2633\"><strong data-start=\"2576\" data-end=\"2633\">3.4. U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc nh\u01b0ng kh\u00f4ng qu\u00e1 nhi\u1ec1u tr\u01b0\u1edbc khi ng\u1ee7<\/strong><\/h3>\n<p data-start=\"2634\" data-end=\"2668\">Gi\u00fap tr\u00e1nh ph\u1ea3i th\u1ee9c d\u1eady gi\u1eefa \u0111\u00eam.<\/p>\n<h3 data-start=\"2670\" data-end=\"2716\"><strong data-start=\"2674\" data-end=\"2716\">3.5. B\u1ed5 sung b\u1eefa nh\u1eb9 l\u00e0nh m\u1ea1nh n\u1ebfu \u0111\u00f3i<\/strong><\/h3>\n<p data-start=\"2717\" data-end=\"2725\">G\u1ee3i \u00fd:<\/p>\n<ul data-start=\"2726\" data-end=\"2776\">\n<li data-start=\"2726\" data-end=\"2736\">\n<p data-start=\"2728\" data-end=\"2736\">S\u1eefa \u1ea5m<\/p>\n<\/li>\n<li data-start=\"2737\" data-end=\"2761\">\n<p data-start=\"2739\" data-end=\"2761\">S\u1eefa chua kh\u00f4ng \u0111\u01b0\u1eddng<\/p>\n<\/li>\n<li data-start=\"2762\" data-end=\"2776\">\n<p data-start=\"2764\" data-end=\"2776\">M\u1ed9t \u00edt h\u1ea1t<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"2778\" data-end=\"2781\" \/>\n<h2 data-start=\"2783\" data-end=\"2801\"><strong data-start=\"2786\" data-end=\"2801\">4. K\u1ebft lu\u1eadn<\/strong><\/h2>\n<p data-start=\"2803\" data-end=\"3052\">Ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 gi\u1ea5c ng\u1ee7 t\u00e1c \u0111\u1ed9ng qua l\u1ea1i li\u00ean t\u1ee5c. \u0102n u\u1ed1ng \u0111\u00fang c\u00e1ch gi\u00fap ng\u1ee7 ngon h\u01a1n, v\u00e0 gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng khi\u1ebfn b\u1ea1n duy tr\u00ec th\u00f3i quen \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh. Mu\u1ed1n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, h\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c ki\u1ec3m so\u00e1t c\u1ea3 hai y\u1ebfu t\u1ed1 n\u00e0y m\u1ed7i ng\u00e0y.<br \/>\n<strong data-start=\"4071\" data-end=\"4127\">\ud83c\udf81\u00a0Gi\u1ea3m 15% cho kh\u00e1ch h\u00e0ng m\u1edbi\u00a0khi \u0111\u1eb7t mua h\u00f4m nay.<br data-start=\"2224\" data-end=\"2227\" \/>\ud83d\udcde\u00a0Hotline:\u00a00888 99 96 47<br data-start=\"2256\" data-end=\"2259\" \/>\ud83c\udf10\u00a0Website:\u00a0<a class=\"decorated-link\" href=\"https:\/\/nemtanthangphu.com\/en\/\" target=\"_new\" rel=\"noopener\" data-start=\"2275\" data-end=\"2323\">nemtanthangphu.com<\/a><br data-start=\"2323\" data-end=\"2326\" \/>\ud83d\udcac\u00a0Facebook:\u00a0<a href=\"http:\/\/facebook.com\/nemtanthanngphu.tapus\">facebook.com\/nemtanthanngphu.tapus<\/a><br data-start=\"2377\" data-end=\"2380\" \/>\ud83d\ude9a\u00a0Giao h\u00e0ng t\u1eadn n\u01a1i \u2013 Thanh to\u00e1n khi nh\u1eadn h\u00e0ng.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n s\u1ebd s\u1ed1c khi bi\u1ebft: Ch\u1ec9 m\u1ed9t m\u00f3n \u0103n quen thu\u1ed9c \u0111ang \u00e2m th\u1ea7m ph\u00e1 h\u1ecfng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n m\u1ed7i 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