{"id":13475,"date":"2026-08-27T22:47:20","date_gmt":"2026-08-27T15:47:20","guid":{"rendered":"https:\/\/useful.vn\/?p=13475"},"modified":"2026-08-27T22:47:20","modified_gmt":"2026-08-27T15:47:20","slug":"3-viec-buoi-sang-giup-tang-cuong-chuc-nang-gan-giam-gan-nhiem-mo","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=13475","title":{"rendered":"3 vi\u1ec7c bu\u1ed5i s\u00e1ng gi\u00fap t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng gan, gi\u1ea3m gan nhi\u1ec5m m\u1ee1"},"content":{"rendered":"
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\n Ch\u00fa tr\u1ecdng b\u1eefa s\u00e1ng, v\u1eadn \u0111\u1ed9ng sau khi \u0103n v\u00e0 u\u1ed1ng tr\u00e0, c\u00e0 ph\u00ea kh\u00f4ng \u0111\u01b0\u1eddng l\u00e0 ba vi\u1ec7c \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u00ean l\u00e0m m\u1ed7i s\u00e1ng gi\u00fap gan kh\u1ecfe m\u1ea1nh. <\/strong><\/h2>\n

Gan kh\u1ecfe m\u1ea1nh \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Trong \u0111\u00f3, gan nhi\u1ec5m m\u1ee1 kh\u00f4ng do r\u01b0\u1ee3u (NAFLD) l\u00e0 b\u1ec7nh gan ph\u1ed5 bi\u1ebfn, \u1ea3nh h\u01b0\u1edfng kho\u1ea3ng 24% ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh t\u1ea1i M\u1ef9.<\/p>\n

Khi b\u1ec7nh gan ti\u1ebfn tri\u1ec3n, nguy c\u01a1 t\u1ed5n th\u01b0\u01a1ng, x\u01a1 h\u00f3a v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng type 2, b\u1ec7nh th\u1eadn c\u0169ng t\u0103ng. M\u1ed9t s\u1ed1 th\u00f3i quen \u0111\u01a1n gi\u1ea3n v\u00e0o bu\u1ed5i s\u00e1ng, \u0111\u01b0\u1ee3c khoa h\u1ecdc ch\u1ee9ng minh c\u00f3 l\u1ee3i, c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng gan m\u00e0 kh\u00f4ng \u0111\u00f2i h\u1ecfi thay \u0111\u1ed5i l\u1edbn trong l\u1ed1i s\u1ed1ng.<\/p>\n

Ch\u00fa tr\u1ecdng b\u1eefa s\u00e1ng<\/strong><\/p>\n

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\"3<\/span><\/p>\n
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M\u1ed9t trong nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n gi\u00fap b\u1ea3o v\u1ec7 gan l\u00e0 h\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng, \u0111\u1eb7c bi\u1ec7t t\u1eeb \u0111\u1ed3 \u0103n s\u00e1ng ch\u1ebf bi\u1ebfn s\u1eb5n v\u00e0 th\u1ee9c \u0103n nhanh. Theo b\u00e1c s\u0129 gan m\u1eadt Jennifer Lai (\u0110\u1ea1i h\u1ecdc California, San Francisco), l\u01b0\u1ee3ng \u0111\u01b0\u1eddng d\u01b0 th\u1eeba c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c gan chuy\u1ec3n th\u00e0nh ch\u1ea5t b\u00e9o, l\u00e2u d\u00e0i l\u00e0m t\u0103ng nguy c\u01a1 gan nhi\u1ec5m m\u1ee1, vi\u00eam v\u00e0 t\u1ed5n th\u01b0\u01a1ng gan.<\/p>\n

B\u00e1c s\u0129 Lai cho bi\u1ebft, \u0111\u01b0\u1eddng d\u01b0 th\u1eeba l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 g\u00e2y h\u1ea1i ph\u1ed5 bi\u1ebfn cho gan. B\u1eefa s\u00e1ng nhi\u1ec1u \u0111\u01b0\u1eddng c\u00f3 th\u1ec3 khi\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng gi\u1ea3m th\u1ea5t th\u01b0\u1eddng, g\u00e2y th\u00e8m \u0103n v\u00e0 d\u1ec5 ti\u1ebfp t\u1ee5c ti\u00eau th\u1ee5 \u0111\u1ed3 ng\u1ecdt trong ng\u00e0y. B\u00e0 khuy\u00ean m\u1ecdi ng\u01b0\u1eddi n\u00ean t\u1ed1i \u01b0u h\u00f3a b\u1eefa s\u00e1ng b\u1eb1ng c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m t\u1ef1 nhi\u00ean, gi\u00e0u dinh d\u01b0\u1ee1ng, ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1, protein v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh.<\/p>\n

Khi x\u00e2y d\u1ef1ng b\u1eefa s\u00e1ng c\u00e2n b\u1eb1ng, chuy\u00ean gia dinh d\u01b0\u1ee1ng Kristin Kirkpatrick khuy\u00ean n\u00ean \u01b0u ti\u00ean s\u1ef1 \u0111a d\u1ea1ng v\u00e0 m\u00e0u s\u1eafc thay v\u00ec ch\u1ec9 t\u1eadp trung v\u00e0o t\u1eebng ch\u1ea5t dinh d\u01b0\u1ee1ng. M\u1ed9t s\u1ed1 l\u1ef1a ch\u1ecdn c\u00f3 th\u1ec3 l\u00e0 y\u1ebfn m\u1ea1ch v\u1edbi vi\u1ec7t qu\u1ea5t, h\u1ea1t h\u1ed3 \u0111\u00e0o v\u00e0 h\u1ea1t gai d\u1ea7u; tr\u1ee9ng v\u1edbi c\u1ea3i xo\u0103n, h\u00e0nh t\u00edm; b\u00e1nh m\u00ec n\u01b0\u1edbng v\u1edbi b\u01a1; ph\u00f4 mai t\u01b0\u01a1i v\u1edbi t\u00e1o ho\u1eb7c s\u1eefa chua kh\u00f4ng \u0111\u01b0\u1eddng c\u00f9ng c\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng.<\/p>\n

Kh\u00f4ng ch\u1ec9 m\u00f3n \u0103n, th\u1eddi \u0111i\u1ec3m \u0103n c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe gan. Theo b\u00e1c s\u0129 Lai, c\u01a1 th\u1ec3 x\u1eed l\u00fd th\u1ee9c \u0103n hi\u1ec7u qu\u1ea3 h\u01a1n v\u00e0o bu\u1ed5i s\u00e1ng khi \u0111\u1ed9 nh\u1ea1y insulin cao. Nghi\u00ean c\u1ee9u cho th\u1ea5y \u0103n c\u00f9ng m\u1ed9t l\u01b0\u1ee3ng th\u1ee9c \u0103n v\u00e0o mu\u1ed9n trong ng\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 \u0111\u1ed1t \u00edt calo h\u01a1n, t\u0103ng c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0 d\u1ec5 t\u00edch tr\u1eef ch\u1ea5t b\u00e9o h\u01a1n.<\/p>\n

V\u1eadn \u0111\u1ed9ng sau khi \u0103n<\/strong><\/p>\n

\"3<\/span><\/p>\n

\u0110i b\u1ed9 ho\u1eb7c v\u1eadn \u0111\u1ed9ng nh\u1eb9 sau b\u1eefa s\u00e1ng l\u00e0 th\u00f3i quen \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u00f3 l\u1ee3i cho gan v\u00e0 s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a. CDC khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh duy tr\u00ec \u00edt nh\u1ea5t 150 ph\u00fat ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t m\u1ed7i tu\u1ea7n \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng, gi\u1ea3m nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng type 2 v\u00e0 b\u1ec7nh tim m\u1ea1ch.<\/p>\n

\u1ede ng\u01b0\u1eddi m\u1eafc gan nhi\u1ec5m m\u1ee1 kh\u00f4ng do r\u01b0\u1ee3u (NAFLD), t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n tr\u00ean ba th\u00e1ng c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n c\u00e1c ch\u1ec9 s\u1ed1 s\u1ee9c kh\u1ecfe gan.<\/p>\n

M\u1ed9t qu\u00e3ng \u0111i b\u1ed9 ng\u1eafn sau b\u1eefa \u0103n c\u00f3 th\u1ec3 gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft. Nghi\u00ean c\u1ee9u cho th\u1ea5y v\u1eadn \u0111\u1ed9ng sau \u0103n gi\u00fap h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 gi\u1ea3m l\u01b0\u1ee3ng insulin c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 x\u1eed l\u00fd l\u01b0\u1ee3ng \u0111\u01b0\u1eddng t\u0103ng l\u00ean sau b\u1eefa \u0103n, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a.<\/p>\n

Theo b\u00e1c s\u0129 Lai, v\u1eadn \u0111\u1ed9ng trong 15-30 ph\u00fat sau b\u1eefa \u0103n mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, nh\u01b0ng duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0o b\u1ea5t k\u1ef3 th\u1eddi \u0111i\u1ec3m n\u00e0o trong ng\u00e0y c\u0169ng c\u00f3 l\u1ee3i.<\/p>\n

U\u1ed1ng c\u00e0 ph\u00ea ho\u1eb7c tr\u00e0 kh\u00f4ng \u0111\u01b0\u1eddng<\/strong><\/p>\n

\"3<\/span><\/p>\n

C\u00e0 ph\u00ea bu\u1ed5i s\u00e1ng kh\u00f4ng ch\u1ec9 gi\u00fap t\u1ec9nh t\u00e1o m\u00e0 c\u00f2n c\u00f3 th\u1ec3 b\u1ea3o v\u1ec7 gan. Nghi\u00ean c\u1ee9u cho th\u1ea5y u\u1ed1ng kho\u1ea3ng 2,5-3,5 t\u00e1ch c\u00e0 ph\u00ea m\u1ed7i ng\u00e0y li\u00ean quan \u0111\u1ebfn nguy c\u01a1 g\u1eb7p c\u00e1c bi\u1ebfn c\u1ed1 v\u1ec1 gan th\u1ea5p h\u01a1n 40%. C\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a trong c\u00e0 ph\u00ea c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m vi\u00eam, b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o gan v\u00e0 h\u1ea1n ch\u1ebf nguy c\u01a1 b\u1ec7nh gan m\u1ea1n t\u00ednh.<\/p>\n

Tuy nhi\u00ean, n\u00ean h\u1ea1n ch\u1ebf th\u00eam \u0111\u01b0\u1eddng, siro, m\u1eadt ong ho\u1eb7c ch\u1ea5t t\u1ea1o ng\u1ecdt v\u00e0o c\u00e0 ph\u00ea v\u00ec c\u00f3 th\u1ec3 l\u00e0m t\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u00e0 calo. N\u1ebfu th\u00edch tr\u00e0, tr\u00e0 xanh kh\u00f4ng \u0111\u01b0\u1eddng c\u0169ng l\u00e0 l\u1ef1a ch\u1ecdn \u0111\u00e1ng c\u00e2n nh\u1eafc. Gi\u00e0u polyphenol v\u00e0 catechin, tr\u00e0 xanh c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n men gan v\u00e0 gi\u1ea3m nguy c\u01a1 ung th\u01b0 gan.<\/p>\n

M\u1ed9t s\u1ed1 th\u00f3i quen kh\u00e1c gi\u00fap b\u1ea3o v\u1ec7 gan<\/strong><\/p>\n

L\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh c\u00f3 vai tr\u00f2 quan tr\u1ecdng v\u1edbi s\u1ee9c kh\u1ecfe gan. B\u00ean c\u1ea1nh \u0103n u\u1ed1ng v\u00e0 v\u1eadn \u0111\u1ed9ng, b\u1ea1n n\u00ean ch\u00fa \u00fd nh\u1eefng th\u00f3i quen sau:<\/p>\n

– Ng\u1ee7 \u0111\u1ee7 v\u00e0 \u0111\u1ec1u \u0111\u1eb7n: Thi\u1ebfu ng\u1ee7, ng\u1ee7 mu\u1ed9n ho\u1eb7c r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 b\u1ec7nh gan, \u0111\u1eb7c bi\u1ec7t \u1edf ph\u1ee5 n\u1eef. Ng\u1ee7 \u0111\u1ec1u 7,5-8 gi\u1edd m\u1ed7i \u0111\u00eam c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe gan t\u1ed1t h\u01a1n.<\/p>\n

– Gi\u1ea3m c\u0103ng th\u1eb3ng: Yoga, thi\u1ec1n ho\u1eb7c \u0111i b\u1ed9 ch\u00e1nh ni\u1ec7m kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m stress m\u00e0 c\u00f2n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng vi\u00eam gan. Chuy\u00ean gia Kirkpatrick cho r\u1eb1ng gi\u1ea3m c\u0103ng th\u1eb3ng l\u00e0 c\u00e1ch t\u1ed1t \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi.<\/p>\n

– Tham kh\u1ea3o b\u00e1c s\u0129 tr\u01b0\u1edbc khi d\u00f9ng th\u1ef1c ph\u1ea9m b\u1ed5 sung: Kh\u00f4ng n\u00ean ch\u1ea1y theo c\u00e1c s\u1ea3n ph\u1ea9m ho\u1eb7c li\u1ec7u tr\u00ecnh “detox” gan ch\u01b0a \u0111\u01b0\u1ee3c ki\u1ec3m ch\u1ee9ng. Chuy\u00ean gia Kirkpatrick khuy\u1ebfn c\u00e1o n\u00ean h\u1ecfi b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng, \u0111\u1ed3ng th\u1eddi \u01b0u ti\u00ean \u0111\u1ea7u t\u01b0 v\u00e0o th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh thay v\u00ec c\u00e1c s\u1ea3n ph\u1ea9m th\u1ea3i \u0111\u1ed9c.<\/p>\n

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\"U\u1ed1ng<\/div>\n
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\n U\u1ed1ng n\u01b0\u1edbc chanh v\u00e0o bu\u1ed5i s\u00e1ng khi b\u1ee5ng \u0111\u00f3i: L\u1ee3i \u00edch v\u00e0 r\u1ee7i ro g\u00ec?\n <\/div>\n
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U\u1ed1ng n\u01b0\u1edbc chanh mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe nh\u01b0ng kh\u00f4ng ph\u1ea3i l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p cho m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi s\u1eed d\u1ee5ng v\u00e0o th\u1eddi \u0111i\u1ec3m b\u1ee5ng…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/suc-khoe\/3-viec-buoi-sang-giup-tang-cuong-chuc-nang-gan-giam-gan-nhiem-mo-c62a1787296.html<\/p>\n

\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"

Ch\u00fa tr\u1ecdng b\u1eefa s\u00e1ng, v\u1eadn \u0111\u1ed9ng sau khi \u0103n v\u00e0 u\u1ed1ng tr\u00e0, c\u00e0 ph\u00ea kh\u00f4ng \u0111\u01b0\u1eddng l\u00e0 ba vi\u1ec7c \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u00ean l\u00e0m m\u1ed7i s\u00e1ng gi\u00fap gan kh\u1ecfe m\u1ea1nh. Gan kh\u1ecfe m\u1ea1nh \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Trong \u0111\u00f3, gan nhi\u1ec5m m\u1ee1 kh\u00f4ng do r\u01b0\u1ee3u (NAFLD)<\/p>\n","protected":false},"author":1,"featured_media":13476,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-13475","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/13475","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13475"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/13475\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/13476"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13475"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13475"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}