{"id":15516,"date":"2023-03-13T23:59:00","date_gmt":"2023-03-13T16:59:00","guid":{"rendered":"http:\/\/okyanos.com\/vi\/?p=15516"},"modified":"2023-01-27T16:26:20","modified_gmt":"2023-01-27T09:26:20","slug":"ngu-nhieu-co-map-khong","status":"publish","type":"post","link":"https:\/\/okyanos.com\/vi\/ngu-nhieu-co-map-khong\/","title":{"rendered":"Ng\u1ee7 nhi\u1ec1u c\u00f3 m\u1eadp kh\u00f4ng? L\u00e0m sao \u0111\u1ec3 ng\u1ee7 m\u00e0 kh\u00f4ng b\u1ecb m\u1eadp? 2023"},"content":{"rendered":"

Gi\u1ea5c ng\u1ee7 l\u00e0 ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng th\u1ec3 thi\u1ebfu trong cu\u1ed9c s\u1ed1ng c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Gi\u1ea5c ng\u1ee7 gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n, ngh\u1ec9 ng\u01a1i sau nh\u1eefng gi\u1edd l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng. Nh\u01b0ng ng\u1ee7 qu\u00e1 nhi\u1ec1u s\u1ebd kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi. Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, ph\u1ee5 n\u1eef nh\u1eadn th\u1ea5y c\u00e2n n\u1eb7ng t\u0103ng \u0111\u1ed9t bi\u1ebfn khi h\u1ecd ng\u1ee7 trong m\u1ed9t th\u1eddi gian d\u00e0i. V\u1eady ng\u1ee7 nhi\u1ec1u c\u00f3 m\u1eadp kh\u00f4ng<\/a>? L\u00e0m sao \u0111\u1ec3 ng\u1ee7 m\u00e0 kh\u00f4ng b\u1ecb m\u1eadp? C\u00f9ng t\u00ecm hi\u1ec3u qua b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nh\u00e9.<\/p>\n

Ng\u1ee7 nhi\u1ec1u c\u00f3 m\u1eadp kh\u00f4ng<\/h2>\n

Ng\u1ee7 l\u00e0 ho\u1ea1t \u0111\u1ed9ng ngh\u1ec9 ng\u01a1i c\u1ee7a c\u01a1 th\u1ec3, khi \u0111\u00f3 c\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3 s\u1ebd gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng xu\u1ed1ng \u0111\u00e1ng k\u1ec3.\u00a0Khi ng\u1ee7 h\u1ea7u nh\u01b0 ch\u1ec9 c\u00f2n m\u1ed9t s\u1ed1 b\u1ed9 ph\u1eadn quan tr\u1ecdng c\u00f2n ho\u1ea1t \u0111\u1ed9ng nh\u01b0 n\u00e3o, h\u1ec7 n\u1ed9i ti\u1ebft, h\u1ec7 h\u00f4 h\u1ea5p v.v.<\/p>\n

V\u1eady ng\u1ee7 nhi\u1ec1u c\u00f3 m\u00e2\u0323p kh\u00f4ng? C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 c\u00f3. Ng\u1ee7 nhi\u1ec1u ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 g\u00e2y m\u1eadp b\u1edfi khi ng\u1ee7 qu\u00e1 l\u00e2u, c\u01a1 th\u1ec3 s\u1ebd r\u1ed1i lo\u1ea1n ch\u1ee9c n\u0103ng trao \u0111\u1ed5i ch\u1ea5t, kh\u00f4ng c\u00f3 th\u1eddi gian v\u1eadn \u0111\u1ed9ng \u0111\u1ec3 ti\u00eau hao h\u1ebft n\u0103ng l\u01b0\u1ee3ng. Do \u0111\u00f3, n\u1ebfu ng\u1ee7 nhi\u1ec1u c\u01a1 th\u1ec3 s\u1ebd d\u1ec5 t\u0103ng c\u00e2n, b\u00e9o ph\u00ec.<\/p>\n

\"Ng\u1ee7
Ng\u1ee7 nhi\u1ec1u s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 t\u0103ng c\u00e2n<\/figcaption><\/figure>\n

Ng\u1ee7 nhi\u1ec1u s\u1ebd l\u00e0m r\u1ed1i lo\u1ea1n ho\u1ea1t \u0111\u1ed9ng v\u00e0 ti\u00eau hao calo c\u1ee7a c\u01a1 th\u1ec3.\u00a0Do \u0111\u00f3, l\u01b0\u1ee3ng calo d\u01b0 th\u1eeba s\u1ebd \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a th\u00e0nh c\u00e1c ch\u1ea5t nh\u01b0 glycol, lipid d\u1eabn \u0111\u1ebfn h\u00ecnh th\u00e0nh c\u00e1c m\u00f4 m\u1ee1 trong c\u01a1 th\u1ec3.\u00a0\u0110\u00e2y ch\u00ednh l\u00e0 nguy\u00ean nh\u00e2n khi\u1ebfn c\u01a1 th\u1ec3 b\u1ea1n b\u00e9o l\u00ean khi ng\u1ee7 qu\u00e1 nhi\u1ec1u.<\/p>\n

Ng\u1ee7 nhi\u1ec1u \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u01a1 th\u1ec3 nh\u01b0 th\u1ebf n\u00e0o?<\/h2>\n

Ng\u1ee7 l\u00e0 ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng th\u1ec3 thi\u1ebfu c\u1ee7a c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y.\u00a0\u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i, c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft, gi\u1ea3i \u0111\u1ed9c c\u01a1 th\u1ec3,\u2026 Tuy nhi\u00ean, ng\u1ee7 c\u00e0ng nhi\u1ec1u l\u1ea1i c\u00e0ng c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe.\u00a0N\u1ebfu b\u1ea1n ng\u1ee7 qu\u00e1 nhi\u1ec1u th\u00ec b\u1ea1n s\u1ebd ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi nh\u1eefng t\u00e1c h\u1ea1i sau:<\/p>\n

Gi\u1ea3m l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5<\/h3>\n

Khi ng\u1ee7, h\u1ea7u nh\u01b0 m\u1ecdi ho\u1ea1t \u0111\u1ed9ng v\u00e0 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ec1u b\u1ecb tr\u00ec ho\u00e3n \u0111\u1ec3 ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng.\u00a0Do \u0111\u00f3, c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1eddi gian ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u00e1c c\u01a1 quan s\u1ebd gi\u1ea3m \u0111i d\u1eabn \u0111\u1ebfn gi\u1ea3m l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5.\u00a0N\u1ebfu b\u1ea1n ng\u1ee7 qu\u00e1 nhi\u1ec1u s\u1ebd d\u1eabn \u0111\u1ebfn d\u01b0 th\u1eeba calo d\u1eabn \u0111\u1ebfn b\u00e9o.<\/p>\n

\"Ng\u1ee7
Ng\u1ee7 nhi\u1ec1u h\u01a1n s\u1ebd gi\u1ea3m l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 d\u1eabn \u0111\u1ebfn t\u00edch m\u1ee1<\/figcaption><\/figure>\n

Kh\u00f4ng ch\u1ec9 v\u1eady, l\u01b0\u1ee3ng calo d\u01b0 th\u1eeba c\u00f2n g\u00e2y \u00e1p l\u1ef1c l\u00ean c\u00e1c c\u01a1 quan quan tr\u1ecdng nh\u01b0 gan, h\u1ec7 ti\u00eau h\u00f3a v\u00e0 h\u1ec7 tu\u1ea7n ho\u00e0n.\u00a0N\u1ebfu t\u00ecnh tr\u1ea1ng ng\u1ee7 nhi\u1ec1u di\u1ec5n ra trong th\u1eddi gian d\u00e0i, c\u00e1c c\u01a1 quan n\u00e0y s\u1ebd b\u1ecb suy gi\u1ea3m ch\u1ee9c n\u0103ng, m\u1ee9c \u0111\u1ed9 suy gi\u1ea3m s\u1ebd ph\u1ee5 thu\u1ed9c v\u00e0o th\u1eddi l\u01b0\u1ee3ng ng\u1ee7 m\u1ed7i ng\u00e0y.<\/p>\n

T\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh v\u1ec1 tim m\u1ea1ch<\/h3>\n

Theo h\u1ea7u h\u1ebft c\u00e1c nghi\u00ean c\u1ee9u v\u1ec1 gi\u1ea5c ng\u1ee7 \u0111\u00e3 \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1, ng\u1ee7 nhi\u1ec1u s\u1ebd l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch.\u00a0C\u1ee5 th\u1ec3, m\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean Hi\u1ec7p h\u1ed9i Gi\u1ea5c ng\u1ee7 Hoa K\u1ef3 \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng n\u1ebfu b\u1ea1n ng\u1ee7 t\u1eeb 9 \u0111\u1ebfn 11 ti\u1ebfng m\u1ed7i ng\u00e0y th\u00ec x\u00e1c su\u1ea5t m\u1eafc b\u1ec7nh tim m\u1ea1ch c\u1ee7a b\u1ea1n s\u1ebd t\u0103ng l\u00ean 28%.\u00a0Ngo\u00e0i ra, theo nghi\u00ean c\u1ee9u c\u1ee7a Ti\u1ebfn s\u0129 Lu Qi, s\u1ed1 ng\u01b0\u1eddi ng\u1ee7 nhi\u1ec1u v\u00e0 c\u00f3 gi\u1ea5c ng\u1ee7 kh\u00f4ng l\u00e0nh m\u1ea1nh c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim cao h\u01a1n 42% so v\u1edbi b\u00ecnh th\u01b0\u1eddng.<\/p>\n

\"C\u00e1c
C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y ng\u1ee7 nhi\u1ec1u l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch<\/figcaption><\/figure>\n

Ngo\u00e0i ra, ng\u1ee7 qu\u00e1 nhi\u1ec1u c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ea1ch m\u00e1u v\u00e0 g\u00e2y \u0111\u1ed9t qu\u1ef5.\u00a0Theo m\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c tr\u00ean t\u1ea1p ch\u00ed American Academy of Neurology, ng\u1ee7 h\u01a1n 8 ti\u1ebfng m\u1ed7i ng\u00e0y l\u00e0m t\u0103ng 46% nguy c\u01a1 \u0111\u1ed9t qu\u1ef5.<\/p>\n

M\u1ec7t m\u1ecfi cho c\u01a1 th\u1ec3<\/h3>\n

Trong khi ng\u1ee7, c\u00e1c c\u01a1 quan s\u1ebd \u0111i v\u00e0o tr\u1ea1ng th\u00e1i tr\u00ec ho\u00e3n.\u00a0N\u1ebfu ng\u1ee7 nhi\u1ec1u, th\u1eddi gian tr\u00ec ho\u00e3n s\u1ebd k\u00e9o d\u00e0i khi\u1ebfn c\u00e1c c\u01a1 quan n\u00e0y ph\u1ea3i th\u00edch nghi v\u1edbi t\u00ecnh tr\u1ea1ng n\u00e0y.\u00a0V\u00ec v\u1eady, khi b\u1ea1n th\u1ee9c d\u1eady, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0 l\u1edd \u0111\u1edd.\u00a0M\u1ed9t s\u1ed1 ng\u01b0\u1eddi s\u1ebd c\u1ea3m th\u1ea5y ch\u00f3ng m\u1eb7t ho\u1eb7c cho\u00e1ng v\u00e1ng khi \u0111\u1ee9ng l\u00ean.\u00a0\u0110i\u1ec1u n\u00e0y x\u1ea3y ra cho c\u1ea3 gi\u1ea5c ng\u1ee7 ban ng\u00e0y v\u00e0 ban \u0111\u00eam.<\/p>\n

\u0110\u00e2y l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng ho\u00e0n to\u00e0n b\u00ecnh th\u01b0\u1eddng do c\u01a1 ch\u1ebf t\u1ef1 th\u00edch nghi c\u1ee7a c\u01a1 th\u1ec3.\u00a0Tuy nhi\u00ean, n\u1ebfu t\u00ecnh tr\u1ea1ng n\u00e0y di\u1ec5n ra li\u00ean t\u1ee5c s\u1ebd \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

\"Ng\u1ee7
Ng\u1ee7 nhi\u1ec1u khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi<\/figcaption><\/figure>\n

Suy gi\u1ea3m s\u1ee9c kh\u1ecfe tinh th\u1ea7n<\/h3>\n

Khi ng\u1ee7, n\u00e3o b\u1ed9 s\u1ebd h\u1ea1n ch\u1ebf ho\u1ea1t \u0111\u1ed9ng \u1edf m\u1ee9c t\u1ed1i \u0111a \u0111\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i.\u00a0N\u1ebfu b\u1ea1n ng\u1ee7 h\u01a1n 8 ti\u1ebfng, n\u00e3o c\u1ee7a b\u1ea1n s\u1ebd quen v\u1edbi vi\u1ec7c ti\u00eau hao \u00edt n\u0103ng l\u01b0\u1ee3ng h\u01a1n trong khi ng\u1ee7.\u00a0Do \u0111\u00f3, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i, \u0111au \u0111\u1ea7u v\u00e0 bu\u1ed3n ng\u1ee7 khi th\u1ee9c d\u1eady, ngay c\u1ea3 khi \u0111\u00e3 th\u1ef1c hi\u1ec7n m\u1ed9t v\u00e0i b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng.<\/p>\n

Ngo\u00e0i ra, m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y ng\u1ee7 nhi\u1ec1u s\u1ebd g\u00e2y suy gi\u1ea3m tr\u00ed nh\u1edb, m\u1ea5t t\u1eadp trung tr\u1ea7m tr\u1ecdng.\u00a0Kh\u00f4ng ch\u1ec9 v\u1eady, nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 nhi\u1ec1u th\u01b0\u1eddng c\u00f3 kh\u1ea3 n\u0103ng t\u01b0 duy v\u00e0 s\u00e1ng t\u1ea1o th\u1ea5p h\u01a1n so v\u1edbi ng\u01b0\u1eddi c\u00f3 gi\u1ea5c ng\u1ee7 l\u00e0nh m\u1ea1nh.<\/p>\n

\"Ng\u1ee7
Ng\u1ee7 qu\u00e1 nhi\u1ec1u khi\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n sa s\u00fat<\/figcaption><\/figure>\n

L\u00fd do ng\u1ee7 qu\u00e1 nhi\u1ec1u<\/h2>\n

Th\u1eddi gian ng\u1ee7 trung b\u00ecnh c\u1ee7a m\u1ed9t ng\u01b0\u1eddi trong ng\u00e0y l\u00e0 t\u1eeb 6 \u0111\u1ebfn 8 ti\u1ebfng.\u00a0Nh\u1eefng ng\u01b0\u1eddi \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i l\u00e0 ng\u01b0\u1eddi ng\u1ee7 nhi\u1ec1u th\u01b0\u1eddng ng\u1ee7 t\u1eeb 10 \u0111\u1ebfn 12 gi\u1edd m\u1ed7i ng\u00e0y ho\u1eb7c h\u01a1n.\u00a0V\u00ec v\u1eady, nguy\u00ean nh\u00e2n c\u1ee7a vi\u1ec7c ng\u1ee7 nhi\u1ec1u l\u00e0 g\u00ec?\u00a0C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc \u0111\u00e3 ch\u1ec9 ra nh\u1eefng nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn sau \u0111\u00e2y g\u00e2y ra t\u00ecnh tr\u1ea1ng ng\u1ee7 qu\u00e1 nhi\u1ec1u \u1edf m\u1ed9t s\u1ed1 ng\u01b0\u1eddi:<\/p>\n

    \n
  • C\u0103ng th\u1eb3ng, m\u1ec7t m\u1ecfi qu\u00e1 m\u1ee9c: Khi c\u01a1 th\u1ec3 v\u00f4 c\u00f9ng ki\u1ec7t s\u1ee9c v\u00ec l\u00e0m vi\u1ec7c, h\u1ecdc t\u1eadp qu\u00e1 nhi\u1ec1u s\u1ebd r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i m\u1ec7t m\u1ecfi v\u00e0 c\u1ea7n n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng.\u00a0M\u1ed9t trong nh\u1eefng c\u00e1ch \u0111\u1ec3 n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng l\u00e0 \u0111i ng\u1ee7.\u00a0C\u01a1 th\u1ec3 c\u00e0ng m\u1ec7t m\u1ecfi, m\u1ea5t nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng th\u00ec c\u00e0ng ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n.<\/li>\n
  • Thi\u1ebfu ng\u1ee7: Nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean b\u1ecb thi\u1ebfu ng\u1ee7 do ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u ho\u1eb7c m\u1ed9t s\u1ed1 l\u00fd do kh\u00e1ch quan s\u1ebd r\u1ea5t d\u1ec5 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i bu\u1ed3n ng\u1ee7 khi c\u00f3 c\u01a1 h\u1ed9i \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i.<\/li>\n
  • Lo l\u1eafng v\u00e0 s\u1ee3 h\u00e3i: Tr\u1ea1ng th\u00e1i t\u00e2m l\u00fd n\u00e0y khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi mu\u1ed1n \u0111i ng\u1ee7 \u0111\u1ec3 tho\u00e1t kh\u1ecfi th\u1ef1c t\u1ea1i v\u00e0 t\u00ecm c\u1ea3m gi\u00e1c an to\u00e0n trong gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n
    \"Khi
    Khi t\u00e2m tr\u1ea1ng lo l\u1eafng, s\u1ee3 h\u00e3i, c\u01a1 th\u1ec3 c\u1ea7n ng\u1ee7 nhi\u1ec1u h\u01a1n<\/figcaption><\/figure>\n

    Ngo\u00e0i ra, khoa h\u1ecdc \u0111\u00e3 t\u00ecm ra m\u1ed9t h\u1ed9i ch\u1ee9ng r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 r\u1ea5t k\u1ef3 l\u1ea1 \u1edf ng\u01b0\u1eddi \u0111\u00f3 l\u00e0 Kleine-Levin (KLS).\u00a0H\u1ed9i ch\u1ee9ng n\u00e0y c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u201cNg\u01b0\u1eddi \u0111\u1eb9p ng\u1ee7 trong r\u1eebng\u201d.\u00a0Nh\u1eefng ng\u01b0\u1eddi m\u1eafc ch\u1ee9ng n\u00e0y s\u1ebd ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 li\u00ean t\u1ee5c t\u1edbi 23 gi\u1edd trong su\u1ed1t nhi\u1ec1u n\u0103m.\u00a0Tuy nhi\u00ean, c\u00e1c nh\u00e0 khoa h\u1ecdc v\u1eeba ph\u00e1t hi\u1ec7n ra r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi m\u1eafc h\u1ed9i ch\u1ee9ng KLS gi\u1ea3m d\u1ea7n th\u1eddi gian ng\u1ee7 sau 8 \u0111\u1ebfn 12 n\u0103m m\u1eafc b\u1ec7nh.<\/p>\n

    Th\u1eddi gian ng\u1ee7 h\u1ee3p l\u00fd theo t\u1eebng \u0111\u1ed9 tu\u1ed5i<\/h2>\n

    M\u1ed7i \u0111\u1ed9 tu\u1ed5i s\u1ebd c\u00f3 th\u1eddi gian ng\u1ee7 ngh\u1ec9 h\u1ee3p l\u00fd \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 ph\u00e1t tri\u1ec3n b\u00ecnh th\u01b0\u1eddng v\u00e0 kh\u1ecfe m\u1ea1nh.\u00a0D\u01b0\u1edbi \u0111\u00e2y l\u00e0 th\u1eddi gian ng\u1ee7 cho t\u1eebng nh\u00f3m tu\u1ed5i:<\/p>\n

     <\/p>\n\n\n\n\n\n\n\n\n\n\n\n
    Tu\u1ed5i t\u00e1c<\/td>\nTh\u1eddi gian ng\u1ee7 c\u1ea7n thi\u1ebft m\u1ed7i ng\u00e0y<\/td>\n<\/tr>\n
    0 \u0111\u1ebfn 3 th\u00e1ng tu\u1ed5i<\/td>\n14 \u0111\u1ebfn 17 gi\u1edd<\/td>\n<\/tr>\n
    4 \u0111\u1ebfn 11 th\u00e1ng tu\u1ed5i<\/td>\n12 \u0111\u1ebfn 15 gi\u1edd<\/td>\n<\/tr>\n
    1 \u0111\u1ebfn 2 tu\u1ed5i<\/td>\n11 gi\u1edd s\u00e1ng \u0111\u1ebfn 2 gi\u1edd chi\u1ec1u<\/td>\n<\/tr>\n
    3 \u0111\u1ebfn 5 tu\u1ed5i<\/td>\n10 gi\u1edd \u0111\u1ebfn 13 gi\u1edd<\/td>\n<\/tr>\n
    6 \u0111\u1ebfn 13 tu\u1ed5i<\/td>\n9 gi\u1edd \u0111\u1ebfn 11 gi\u1edd<\/td>\n<\/tr>\n
    14 \u0111\u1ebfn 17 tu\u1ed5i<\/td>\n8 gi\u1edd \u0111\u1ebfn 10 gi\u1edd<\/td>\n<\/tr>\n
    18 \u0111\u1ebfn 65 tu\u1ed5i<\/td>\n6 gi\u1edd \u0111\u1ebfn 10 gi\u1edd<\/td>\n<\/tr>\n
    tr\u00ean 65 tu\u1ed5i<\/td>\n7 gi\u1edd \u0111\u1ebfn 8 gi\u1edd<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    \"Ng\u01b0\u1eddi
    Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i hay b\u1ecb m\u1ea5t ng\u1ee7 n\u00ean ng\u1ee7 \u00edt<\/figcaption><\/figure>\n

    L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ng\u1ee7 m\u00e0 kh\u00f4ng b\u00e9o?<\/h2>\n

    Sau khi tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi ng\u1ee7 nhi\u1ec1u c\u00f3 m\u00e2\u0323p kh\u00f4ng, ch\u00fang t\u00f4i s\u1ebd gi\u1edbi thi\u1ec7u \u0111\u1ebfn b\u1ea1n c\u00e1ch ng\u1ee7 nhi\u1ec1u kh\u00f4ng b\u1ecb b\u00e9o. C\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 ng\u1ee7 kh\u00f4ng b\u00e9o l\u00e0 ng\u1ee7 m\u1ed9t c\u00e1ch khoa h\u1ecdc. \u0110\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, b\u1ea1n c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn th\u1eddi gian ng\u1ee7, gi\u1edd ng\u1ee7 v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng tr\u01b0\u1edbc khi ng\u1ee7.<\/p>\n

    Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/h3>\n

    M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u00e3 \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 r\u1ed9ng r\u00e3i cho th\u1ea5y gi\u1ea5c ng\u1ee7 c\u1ee7a con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c chia th\u00e0nh c\u00e1c chu k\u1ef3.\u00a0M\u1ed7i chu k\u1ef3 c\u00f3 4 giai \u0111o\u1ea1n g\u1ed3m ru ng\u1ee7, ng\u1ee7 n\u00f4ng, ng\u1ee7 s\u00e2u v\u00e0 ng\u1ee7 m\u01a1.\u00a0C\u00e1c nh\u00e0 khoa h\u1ecdc t\u00ednh to\u00e1n v\u00e0 \u0111\u01b0a ra k\u1ebft lu\u1eadn th\u1eddi l\u01b0\u1ee3ng cho m\u1ed7i chu k\u1ef3 l\u00e0 kho\u1ea3ng 90 \u0111\u1ebfn 120 ph\u00fat (t\u1ee9c 1,5 \u0111\u1ebfn 2 gi\u1edd).<\/p>\n

    \"B\u1ea1n
    B\u1ea1n n\u00ean ng\u1ee7 t\u1eeb 6 \u0111\u1ebfn 8 ti\u1ebfng m\u1ed7i \u0111\u00eam<\/figcaption><\/figure>\n

    C\u0169ng theo nghi\u00ean c\u1ee9u n\u00e0y, n\u1ebfu b\u1ea1n th\u1ee9c d\u1eady v\u00e0o cu\u1ed1i chu k\u1ef3, c\u01a1 th\u1ec3 s\u1ebd \u00edt c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi nh\u1ea5t v\u00e0 m\u1ed7i ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh b\u00ecnh th\u01b0\u1eddng n\u00ean ng\u1ee7 t\u1eeb 4 \u0111\u1ebfn 5 chu k\u1ef3 m\u1ed7i \u0111\u00eam.\u00a0Do \u0111\u00f3, \u0111\u1ec3 \u0111\u01b0\u1ee3c coi l\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, b\u1ea1n n\u00ean ng\u1ee7 kho\u1ea3ng 6 \u0111\u1ebfn 8 ti\u1ebfng.\u00a0Th\u1eddi gian ng\u1ee7 n\u00e0y s\u1ebd t\u0103ng ho\u1eb7c gi\u1ea3m t\u00f9y thu\u1ed9c v\u00e0o chu k\u1ef3 ng\u1ee7 c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

    Ng\u1ee7 tr\u01b0\u01a1\u0301c 24 gi\u1edd<\/h3>\n

    \u0110\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3 v\u00e0 kh\u00f4ng lo l\u1eafng ng\u1ee7 nhi\u1ec1u c\u00f3 m\u1eadp kh\u00f4ng, b\u1ea1n c\u1ea7n ng\u1ee7 tr\u01b0\u1edbc 24h v\u00ec sau th\u1eddi gian n\u00e0y l\u00e0 l\u00fac c\u00e1c c\u01a1 quan ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 ti\u1ebfn h\u00e0nh ph\u00e2n gi\u1ea3i m\u1ed9t s\u1ed1 ch\u1ea5t \u0111\u1ed9c h\u1ea1i v\u00e0 \u0111i\u1ec1u h\u00f2a n\u1ed9i ti\u1ebft t\u1ed1 c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

    N\u1ebfu sau 24 gi\u1edd m\u00e0 b\u1ea1n ch\u01b0a ng\u1ee7, qu\u00e1 tr\u00ecnh \u0111i\u1ec1u ti\u1ebft s\u1ebd b\u1ecb gi\u00e1n \u0111o\u1ea1n d\u1eabn \u0111\u1ebfn t\u00edch t\u1ee5 \u0111\u1ed9c t\u1ed1.\u00a0\u0110\u1eb7c bi\u1ec7t, c\u00f3 nhi\u1ec1u ch\u1ea5t g\u00e2y h\u1ea1i cho gan, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng khi\u1ebfn b\u1ea1n t\u0103ng c\u00e2n.<\/p>\n

    \"\u0110i
    \u0110i ng\u1ee7 tr\u01b0\u1edbc 24h gi\u00fap ng\u0103n ng\u1eeba t\u0103ng c\u00e2n<\/figcaption><\/figure>\n

    Kh\u00f4ng \u0103n u\u1ed1ng ngay tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n

    Ng\u1ee7 l\u00e0 th\u1eddi \u0111i\u1ec3m c\u01a1 th\u1ec3 h\u1ea1n ch\u1ebf ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng.\u00a0N\u1ebfu b\u1ea1n b\u1ed5 sung nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u calo tr\u01b0\u1edbc khi ng\u1ee7 nh\u01b0 th\u1ecbt, tr\u1ee9ng, s\u1eefa\u2026 s\u1ebd g\u00e2y ra t\u00ecnh tr\u1ea1ng d\u01b0 th\u1eeba n\u0103ng l\u01b0\u1ee3ng.\u00a0Khi \u0111\u00f3, c\u00e1c c\u01a1 quan s\u1ebd t\u1ef1 \u0111\u1ed9ng chuy\u1ec3n h\u00f3a c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng nh\u01b0 \u0111\u01b0\u1eddng, \u0111\u1ea1m, lipit trong th\u1ee9c \u0103n th\u00e0nh m\u1ee1 d\u1ef1 tr\u1eef.<\/p>\n

    V\u00ec v\u1eady, b\u1ea1n kh\u00f4ng n\u00ean \u0103n qu\u00e1 nhi\u1ec1u v\u00e0o bu\u1ed5i t\u1ed1i v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 ngay tr\u01b0\u1edbc khi ng\u1ee7.\u00a0Tuy nhi\u00ean b\u1ea1n c\u00f3 th\u1ec3 u\u1ed1ng 1 c\u1ed1c n\u01b0\u1edbc \u1ea5m kho\u1ea3ng 100ml.\u00a0N\u01b0\u1edbc \u1ea5m kh\u00f4ng ch\u1ec9 cung c\u1ea5p kho\u00e1ng ch\u1ea5t cho c\u00e1c t\u1ebf b\u00e0o trong c\u01a1 th\u1ec3 m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.\u00a0L\u00fd do l\u00e0 v\u00ec n\u01b0\u1edbc \u1ea5m kh\u00f4ng ch\u1ee9a calo m\u00e0 c\u00f2n cung c\u1ea5p nhi\u1ec7t l\u01b0\u1ee3ng th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh ph\u00e2n h\u1ee7y ch\u1ea5t, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 th\u1eeba.<\/p>\n

    \"\u0102n
    \u0102n \u0111\u00eam l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n t\u0103ng c\u00e2n nghi\u00eam tr\u1ecdng<\/figcaption><\/figure>\n

    C\u00e2n b\u1eb1ng gi\u1ea5c ng\u1ee7 trong ng\u00e0y<\/h3>\n

    \u0110\u1ec3 kh\u00f4ng ph\u1ea3i lo l\u1eafng ng\u1ee7 nhi\u1ec1u c\u00f3 m\u1eadp kh\u00f4ng, b\u1ea1n c\u00f3 th\u1ec3 ph\u00e2n chia th\u1eddi gian ng\u1ee7 h\u1ee3p l\u00fd cho bu\u1ed5i tr\u01b0a v\u00e0 bu\u1ed5i t\u1ed1i. Bu\u1ed5i tr\u01b0a b\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 30-45 ph\u00fat \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i m\u1ed9t th\u1eddi gian ng\u1eafn tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u l\u00e0m vi\u1ec7c v\u00e0o bu\u1ed5i chi\u1ec1u.<\/p>\n

    Ng\u1ee7 tr\u01b0a kh\u00f4ng nh\u1eefng kh\u00f4ng g\u00e2y h\u1ea1i m\u00e0 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe. Do \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 tranh th\u1ee7 ch\u1ee3p m\u1eaft m\u00e0 kh\u00f4ng lo ng\u1ee7 nhi\u1ec1u c\u00f3 m\u1eadp kh\u00f4ng.<\/p>\n

    Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/h3>\n

    \u0110\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon v\u00e0 kh\u00f4ng lo ng\u1ee7 nhi\u1ec1u c\u00f3 m\u1eadp kh\u00f4ng, b\u1ea1n c\u1ea7n th\u01b0 gi\u00e3n tinh th\u1ea7n tr\u01b0\u1edbc khi ng\u1ee7. Vi\u1ec7c n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 gi\u1ea5c ng\u1ee7 t\u1ed1t m\u00e0 c\u00f2n t\u1ea1o c\u1ea3m gi\u00e1c s\u1ea3ng kho\u00e1i tinh th\u1ea7n v\u00e0o th\u1eddi \u0111i\u1ec3m th\u1ee9c d\u1eady.<\/p>\n

    \u0110\u1ec3 th\u01b0 gi\u00e3n, b\u1ea1n c\u00f3 th\u1ec3 tr\u00f2 chuy\u1ec7n v\u1edbi gia \u0111\u00ecnh ho\u1eb7c ch\u0103m s\u00f3c th\u00fa c\u01b0ng.\u00a0Ngo\u00e0i ra, th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp yoga hay thi\u1ec1n th\u01b0 gi\u00e3n c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 hi\u1ec7u qu\u1ea3 v\u00e0 h\u1ea1n ch\u1ebf t\u0103ng c\u00e2n.<\/p>\n

    \"Th\u01b0
    Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7 s\u1ebd gi\u00fap b\u1ea1n ng\u1ee7 ngon v\u00e0 th\u1ee9c d\u1eady s\u1ea3ng kho\u00e1i<\/figcaption><\/figure>\n

    \u0110\u1eb7c bi\u1ec7t, tr\u01b0\u1edbc khi ng\u1ee7 b\u1ea1n kh\u00f4ng n\u00ean s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i.\u00a0\u0110\u00e2y l\u00e0 th\u00f3i quen x\u1ea5u s\u1ebd g\u00e2y m\u1ea5t ng\u1ee7 ho\u1eb7c d\u1eabn \u0111\u1ebfn c\u0103ng th\u1eb3ng, khi\u1ebfn c\u01a1 th\u1ec3 t\u0103ng cholesterol c\u00f3 h\u1ea1i v\u00e0 g\u00e2y t\u0103ng c\u00e2n nghi\u00eam tr\u1ecdng.<\/p>\n

    M\u1ed9t s\u1ed1 c\u00e1ch gi\u1ea3m b\u00e9o do ng\u1ee7 nhi\u1ec1u<\/h2>\n

    Sau khi \u0111\u00e3 tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi ng\u1ee7 nhi\u1ec1u c\u00f3 m\u1eadp kh\u00f4ng, ch\u00fang t\u00f4i s\u1ebd gi\u1edbi thi\u1ec7u m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m b\u00e9o do vi\u1ec7c n\u00e0y g\u00e2y ra. Hi\u1ec7n nay c\u00f3 kh\u00f4ng \u00edt ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m b\u00e9o \u0111\u00e3 \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi ki\u1ec3m ch\u1ee9ng v\u00e0 x\u00e1c th\u1ef1c hi\u1ec7u qu\u1ea3. Tuy nhi\u00ean, b\u00ean d\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng c\u00e1ch h\u1ed7 tr\u1ee3 gi\u1ea3m b\u00e9o t\u1ed1t nh\u1ea5t<\/p>\n

    T\u1eadp ng\u1ee7 \u0111\u00fang v\u00e0 \u0111\u1ee7 gi\u1edd<\/h3>\n

    C\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng m\u1ee1 th\u1eeba do ng\u1ee7 qu\u00e1 nhi\u1ec1u l\u00e0 t\u1eadp ng\u1ee7 \u0111\u00fang v\u00e0 \u0111\u1ee7 gi\u1edd.\u00a0B\u1ea1n ch\u1ec9 c\u1ea7n ng\u1ee7 \u0111\u1ee7 8 ti\u1ebfng m\u1ed7i ng\u00e0y v\u00e0 ng\u1ee7 tr\u01b0\u1edbc 12 gi\u1edd \u0111\u00eam \u0111\u1ec3 h\u1ea1n ch\u1ebf t\u00edch t\u1ee5 m\u1ee1 trong c\u01a1 th\u1ec3.\u00a0\u0110i\u1ec1u n\u00e0y c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n v\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi n\u1eefa.<\/p>\n

    \"Ng\u1ee7
    Ng\u1ee7 \u0111\u00fang gi\u1ea5c gi\u00fap c\u1ea3i thi\u1ec7n c\u00e2n n\u1eb7ng hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\n

    T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean<\/h3>\n

    M\u1ed9t c\u00e1ch kh\u00e1c \u0111\u1ec3 gi\u1ea3m m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3 l\u00e0 t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean.\u00a0Ngo\u00e0i v\u1eadn \u0111\u1ed9ng, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp yoga, v\u00f5 thu\u1eadt,\u2026 B\u1ea1n s\u1ebd kh\u00f4ng c\u1ea7n lo ng\u1ee7 nhi\u1ec1u s\u1ebd m\u1eadp n\u1ebfu bi\u1ebft c\u00e2n \u0111\u1ed1i l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3.<\/p>\n

    Qua b\u00e0i vi\u1ebft ch\u00fang t\u00f4i \u0111\u00e3 gi\u1ea3i \u0111\u00e1p \u0111\u01b0\u1ee3c th\u1eafc m\u1eafc ng\u1ee7 nhi\u1ec1u c\u00f3 m\u1eadp kh\u00f4ng. Hy vo\u0323ng v\u01a1\u0301i nh\u01b0\u0303ng th\u00f4ng tin tr\u00ean se\u0303 giu\u0301p ba\u0323n co\u0301 \u0111\u01b0\u01a1\u0323c m\u00f4\u0323t ch\u00ea\u0301 \u0111\u00f4\u0323 ngu\u0309 ngu\u0309 h\u01a1\u0323p ly\u0301. Chu\u0301c ba\u0323n s\u01b0\u0301c kho\u0309e.<\/p>\n