{"id":13851,"date":"2026-08-29T17:17:17","date_gmt":"2026-08-29T10:17:17","guid":{"rendered":"https:\/\/useful.vn\/?p=13851"},"modified":"2026-08-29T17:17:17","modified_gmt":"2026-08-29T10:17:17","slug":"4-thay-doi-loi-song-giup-cai-thien-chat-luong-tinh-trung","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=13851","title":{"rendered":"4 thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng tinh tr\u00f9ng"},"content":{"rendered":"
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\n Nam gi\u1edbi c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh tr\u00f9ng b\u1eb1ng nh\u1eefng th\u00f3i quen \u0111\u01a1n gi\u1ea3n ngay t\u1ea1i nh\u00e0. <\/strong><\/h2>\n

Kh\u1ea3 n\u0103ng sinh s\u1ea3n c\u1ee7a nam gi\u1edbi ch\u1ecbu \u1ea3nh h\u01b0\u1edfng l\u1edbn b\u1edfi l\u1ed1i s\u1ed1ng v\u00e0 th\u00f3i quen sinh ho\u1ea1t h\u1eb1ng ng\u00e0y. T\u00ecnh tr\u1ea1ng v\u00f4 sinh nam ch\u1ee7 y\u1ebfu do tinh tr\u00f9ng \u00edt ho\u1eb7c y\u1ebfu.<\/p>\n

Chu\u1ea9n b\u1ecb th\u1ec3 tr\u1ea1ng t\u1ed1t tr\u01b0\u1edbc khi th\u1ee5 thai kh\u00f4ng ch\u1ec9 t\u0103ng c\u01a1 h\u1ed9i c\u00f3 con m\u00e0 c\u00f2n t\u1ea1o n\u1ec1n t\u1ea3ng s\u1ee9c kh\u1ecfe cho em b\u00e9 v\u1ec1 sau. Duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, \u0103n u\u1ed1ng khoa h\u1ecdc v\u00e0 tr\u00e1nh xa c\u00e1c t\u00e1c nh\u00e2n g\u00e2y h\u1ea1i l\u00e0 gi\u1ea3i ph\u00e1p t\u1ed1i \u01b0u gi\u00fap nam gi\u1edbi b\u1ea3o v\u1ec7 ch\u1ea5t l\u01b0\u1ee3ng tinh tr\u00f9ng v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng sinh s\u1ea3n.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3 gi\u00fap b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe sinh s\u1ea3n nam gi\u1edbi:<\/p>\n

1. T\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng v\u00e0 duy tr\u00ec c\u00e2n n\u1eb7ng h\u1ee3p l\u00fd<\/strong><\/p>\n

Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng, \u0111\u00e0n \u00f4ng duy tr\u00ec th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c \u1edf c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i (nh\u01b0 \u0111i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i, t\u1eadp t\u1ea1) c\u00f3 n\u1ed3ng \u0111\u1ed9 v\u00e0 t\u1ed5ng s\u1ed1 l\u01b0\u1ee3ng tinh tr\u00f9ng cao h\u01a1n so v\u1edbi ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng. V\u1eadn \u0111\u1ed9ng gi\u00fap t\u0103ng s\u1ea3n sinh c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o tinh tr\u00f9ng kh\u1ecfi t\u00e1c h\u1ea1i c\u1ee7a c\u00e1c g\u1ed1c t\u1ef1 do.<\/p>\n

T\u00edch t\u1ee5 nhi\u1ec1u m\u1ee1 th\u1eeba, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 b\u1ee5ng, l\u00e0m r\u1ed1i lo\u1ea1n s\u1ef1 c\u00e2n b\u1eb1ng hormone sinh d\u1ee5c v\u00e0 gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng tinh d\u1ecbch. Nam gi\u1edbi n\u00ean duy tr\u00ec c\u00e2n n\u1eb7ng h\u1ee3p l\u00fd, tr\u00e1nh th\u1eeba c\u00e2n, b\u00e9o ph\u00ec. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c t\u0103ng ch\u1ec9 s\u1ed1 kh\u1ed1i c\u01a1 th\u1ec3 (BMI) c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c gi\u1ea3m s\u1ed1 l\u01b0\u1ee3ng tinh tr\u00f9ng v\u00e0 kh\u1ea3 n\u0103ng di chuy\u1ec3n c\u1ee7a tinh tr\u00f9ng.<\/p>\n

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\"R\u00e8n<\/span><\/p>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

R\u00e8n luy\u1ec7n th\u1ec3 thao th\u01b0\u1eddng xuy\u00ean l\u00e0 gi\u1ea3i ph\u00e1p t\u1ef1 nhi\u00ean gi\u00fap th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh s\u1ea3n xu\u1ea5t tinh tr\u00f9ng. \u1ea2nh minh h\u1ecda AI.<\/p>\n

Theo ThS. BSNT Nguy\u1ec5n H\u1eefu Th\u1ea3o – Trung t\u00e2m Nam h\u1ecdc, B\u1ec7nh vi\u1ec7n Vi\u1ec7t \u0110\u1ee9c, t\u1eadp th\u1ec3 d\u1ee5c \u0111i\u1ec1u \u0111\u1ed9 gi\u00fap nam gi\u1edbi t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe. Khi t\u1eadp th\u1ec3 d\u1ee5c, c\u01a1 th\u1ec3 nam gi\u1edbi s\u1ebd t\u0103ng c\u01b0\u1eddng s\u1ea3n xu\u1ea5t hormone testosterone, ch\u1ecbu tr\u00e1ch nhi\u1ec7m ch\u00ednh cho s\u1ef1 gia t\u0103ng s\u1ea3n xu\u1ea5t tinh tr\u00f9ng.<\/p>\n

2. X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u dinh d\u01b0\u1ee1ng<\/strong><\/p>\n

Ch\u1ea5t l\u01b0\u1ee3ng tinh tr\u00f9ng ph\u1ee5 thu\u1ed9c v\u00e0o r\u1ea5t nhi\u1ec1u y\u1ebfu t\u1ed1. C\u00e1c y\u1ebfu t\u1ed1 \u0111\u1ea7u v\u00e0o r\u1ea5t quan tr\u1ecdng, v\u00ed d\u1ee5 nh\u01b0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng sinh ho\u1ea1t, ngh\u1ec9 ng\u01a1i \u0111i\u1ec1u \u0111\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 ti\u00ean quy\u1ebft \u0111\u1ec3 duy tr\u00ec ch\u1ea5t l\u01b0\u1ee3ng tinh tr\u00f9ng kh\u1ecfe m\u1ea1nh.<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1eb1ng ng\u00e0y cung c\u1ea5p c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu \u0111\u1ec3 nu\u00f4i d\u01b0\u1ee1ng v\u00e0 ph\u00e1t tri\u1ec3n tinh tr\u00f9ng kh\u1ecfe m\u1ea1nh. Ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh n\u00ean \u01b0u ti\u00ean th\u1ef1c ph\u1ea9m gi\u00e0u omega-3 v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a. C\u00e1c lo\u1ea1i c\u00e1 gi\u00e0u ch\u1ea5t b\u00e9o (c\u00e1 m\u00f2i, c\u00e1 tr\u00edch, c\u00e1 h\u1ed3i, c\u00e1 ng\u1eeb), rau xanh, tr\u00e1i c\u00e2y t\u01b0\u01a1i (t\u00e1o, cam, qu\u1ea3 m\u1ecdng) v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t dinh d\u01b0\u1ee1ng gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 kh\u1ea3 n\u0103ng di chuy\u1ec3n v\u00e0 h\u00ecnh th\u00e1i c\u1ee7a tinh tr\u00f9ng.<\/p>\n

Nam gi\u1edbi c\u0169ng c\u1ea7n tr\u00e1nh ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a, \u0111\u01b0\u1eddng tinh luy\u1ec7n v\u00e0 \u0111\u1ed3 \u0103n ch\u1ebf bi\u1ebfn s\u1eb5n. Ti\u00eau th\u1ee5 nhi\u1ec1u th\u1ecbt ch\u1ebf bi\u1ebfn s\u1eb5n (x\u00fac x\u00edch, th\u1ecbt x\u00f4ng kh\u00f3i) ho\u1eb7c \u0111\u1ed3 \u0103n nhi\u1ec1u m\u1ee1 \u0111\u1ed9ng v\u1eadt c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m s\u1ed1 l\u01b0\u1ee3ng tinh tr\u00f9ng b\u00ecnh th\u01b0\u1eddng.<\/p>\n

3. Gi\u1eef nhi\u1ec7t \u0111\u1ed9 ‘v\u00f9ng k\u00edn’ lu\u00f4n tho\u00e1ng m\u00e1t<\/strong><\/p>\n

Tinh ho\u00e0n c\u1ea7n nhi\u1ec7t \u0111\u1ed9 th\u1ea5p h\u01a1n nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 kho\u1ea3ng 1 – 2\u00b0C \u0111\u1ec3 s\u1ea3n xu\u1ea5t tinh tr\u00f9ng t\u1ed1i \u01b0u. Nhi\u1ec7t \u0111\u1ed9 t\u0103ng cao k\u00e9o d\u00e0i s\u1ebd l\u00e0m gi\u1ea3m s\u1ed1 l\u01b0\u1ee3ng v\u00e0 kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a tinh tr\u00f9ng.<\/p>\n

Nam gi\u1edbi c\u1ea7n tr\u00e1nh m\u1eb7c \u0111\u1ed3 l\u00f3t qu\u00e1 b\u00f3 s\u00e1t, nh\u1ea5t l\u00e0 khi v\u1eadn \u0111\u1ed9ng hay ch\u01a1i th\u1ec3 thao. N\u00ean m\u1eb7c qu\u1ea7n \u0111\u00f9i ho\u1eb7c \u0111\u1ed3 l\u00f3t r\u1ed9ng r\u00e3i, ch\u1ea5t li\u1ec7u cotton tho\u00e1ng kh\u00ed gi\u00fap gi\u1ea3m nhi\u1ec7t \u0111\u1ed9 v\u00f9ng b\u00ecu, t\u1ea1o m\u00f4i tr\u01b0\u1eddng thu\u1eadn l\u1ee3i cho tinh ho\u00e0n s\u1ea3n xu\u1ea5t tinh tr\u00f9ng. Gi\u1eef m\u00e1y t\u00ednh v\u00e0 \u0111i\u1ec7n tho\u1ea1i tr\u00e1nh xa \u0111\u00f9i, m\u1eb7c \u0111\u1ed3 b\u1ea3o h\u1ed9 khi ch\u01a1i th\u1ec3 thao.<\/p>\n

C\u1ea7n h\u1ea1n ch\u1ebf x\u00f4ng h\u01a1i v\u00e0 t\u1eafm n\u01b0\u1edbc qu\u00e1 n\u00f3ng. Th\u00f3i quen x\u00f4ng h\u01a1i ho\u1eb7c ng\u00e2m m\u00ecnh l\u00e2u trong b\u1ed3n n\u01b0\u1edbc n\u00f3ng c\u00f3 th\u1ec3 l\u00e0m suy gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng tinh tr\u00f9ng t\u1ea1m th\u1eddi. Nam gi\u1edbi \u0111ang c\u00f3 k\u1ebf ho\u1ea1ch sinh con n\u00ean h\u1ea1n ch\u1ebf c\u00e1c ho\u1ea1t \u0111\u1ed9ng n\u00e0y.<\/p>\n

4. Lo\u1ea1i b\u1ecf c\u00e1c th\u00f3i quen g\u00e2y h\u1ea1i tinh tr\u00f9ng<\/strong><\/p>\n

M\u1ed9t s\u1ed1 th\u00f3i quen sinh ho\u1ea1t kh\u00f4ng l\u00e0nh m\u1ea1nh l\u00e0 nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u g\u00e2y suy gi\u1ea3m kh\u1ea3 n\u0103ng sinh s\u1ea3n \u1edf nam gi\u1edbi.<\/p>\n

– B\u1ecf thu\u1ed1c l\u00e1: <\/em>C\u00e1c ch\u1ea5t \u0111\u1ed9c h\u1ea1i trong kh\u00f3i thu\u1ed1c l\u00e0m t\u1ed5n th\u01b0\u01a1ng DNA c\u1ee7a tinh tr\u00f9ng, gi\u1ea3m kh\u1ea3 n\u0103ng di chuy\u1ec3n v\u00e0 h\u1ea1 th\u1ea5p n\u1ed3ng \u0111\u1ed9 tinh tr\u00f9ng trong tinh d\u1ecbch.<\/p>\n

– H\u1ea1n ch\u1ebf r\u01b0\u1ee3u bia v\u00e0 caffeine: <\/em>Ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n ho\u1eb7c \u0111\u1ed3 u\u1ed1ng ch\u1ee9a l\u01b0\u1ee3ng l\u1edbn caffeine c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m n\u1ed3ng \u0111\u1ed9 testosterone v\u00e0 \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn qu\u00e1 tr\u00ecnh tinh tr\u00f9ng tr\u01b0\u1edfng th\u00e0nh.<\/p>\n

– Gi\u1ea3m c\u0103ng th\u1eb3ng (stress):<\/em> C\u0103ng th\u1eb3ng k\u00e9o d\u00e0i l\u00e0m t\u0103ng hormone cortisol, g\u00e2y suy gi\u1ea3m testosterone. H\u00e3y d\u00e0nh th\u1eddi gian ngh\u1ec9 ng\u01a1i, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 duy tr\u00ec tinh th\u1ea7n tho\u1ea3i m\u00e1i.<\/p>\n

BS. Nguy\u1ec5n H\u1eefu Th\u1ea3o l\u01b0u \u00fd, nam gi\u1edbi n\u1ebfu m\u1eafc m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd nam h\u1ecdc c\u00f3 th\u1ec3 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng tinh tr\u00f9ng nh\u01b0 gi\u00e3n t\u0129nh m\u1ea1ch tinh, \u1ea9n tinh ho\u00e0n… V\u1edbi nh\u1eefng b\u1ec7nh l\u00fd n\u00e0y c\u1ea7n ph\u1ea3i kh\u00e1m v\u00e0 can thi\u1ec7p b\u1edfi b\u00e1c s\u0129 chuy\u00ean khoa \u0111\u1ec3 gi\u00fap s\u1ed1 l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng tinh tr\u00f9ng t\u0103ng l\u00ean.\u00a0<\/p>\n

C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng tinh tr\u00f9ng l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh c\u1ea7n th\u1eddi gian, b\u1edfi t\u1ebf b\u00e0o tinh tr\u00f9ng m\u1edbi c\u1ea7n kho\u1ea3ng 2 – 3 th\u00e1ng \u0111\u1ec3 ph\u00e1t tri\u1ec3n ho\u00e0n ch\u1ec9nh. Vi\u1ec7c ki\u00ean tr\u00ec \u00e1p d\u1ee5ng l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh kh\u00f4ng ch\u1ec9 n\u00e2ng cao kh\u1ea3 n\u0103ng sinh s\u1ea3n m\u00e0 c\u00f2n gi\u00fap nam gi\u1edbi duy tr\u00ec th\u1ec3 tr\u1ea1ng d\u1ebbo dai v\u00e0 s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n.<\/p>\n

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\"Sau<\/div>\n
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\n Sau c\u01a1n \u0111au tim, l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ‘chuy\u1ec7n \u1ea5y’ kh\u00f4ng g\u00e2y \u00e1p l\u1ef1c cho tim?\n <\/div>\n
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M\u1ed9t s\u1ed1 ng\u01b0\u1eddi \u0111ang h\u1ed3i ph\u1ee5c sau c\u01a1n \u0111au tim, th\u01b0\u1eddng b\u0103n kho\u0103n khi n\u00e0o \u0111\u1eddi s\u1ed1ng t\u00ecnh d\u1ee5c c\u1ee7a h\u1ecd s\u1ebd tr\u1edf l\u1ea1i ‘b\u00ecnh th\u01b0\u1eddng’ m\u00e0 kh\u00f4ng g\u00e2y \u00e1p l\u1ef1c cho tim.<\/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\/4-thay-doi-loi-song-giup-cai-thien-chat-luong-tinh-trung-c62a1787550.html<\/p>\n

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

Nam gi\u1edbi c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh tr\u00f9ng b\u1eb1ng nh\u1eefng th\u00f3i quen \u0111\u01a1n gi\u1ea3n ngay t\u1ea1i nh\u00e0. Kh\u1ea3 n\u0103ng sinh s\u1ea3n c\u1ee7a nam gi\u1edbi ch\u1ecbu \u1ea3nh h\u01b0\u1edfng l\u1edbn b\u1edfi l\u1ed1i s\u1ed1ng v\u00e0 th\u00f3i quen sinh ho\u1ea1t h\u1eb1ng ng\u00e0y. T\u00ecnh tr\u1ea1ng v\u00f4 sinh nam ch\u1ee7 y\u1ebfu do tinh tr\u00f9ng \u00edt ho\u1eb7c y\u1ebfu. Chu\u1ea9n b\u1ecb<\/p>\n","protected":false},"author":1,"featured_media":13852,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-13851","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\/13851","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=13851"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/13851\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/13852"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13851"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13851"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13851"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}