{"id":2096,"date":"2026-07-01T00:01:48","date_gmt":"2026-06-30T17:01:48","guid":{"rendered":"https:\/\/useful.vn\/?p=2096"},"modified":"2026-07-01T00:01:48","modified_gmt":"2026-06-30T17:01:48","slug":"6-thoi-quen-buoi-toi-am-tham-day-nhanh-toc-do-lao-hoa","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=2096","title":{"rendered":"6 th\u00f3i quen bu\u1ed5i t\u1ed1i \u00e2m th\u1ea7m \u0111\u1ea9y nhanh t\u1ed1c \u0111\u1ed9 l\u00e3o h\u00f3a"},"content":{"rendered":"
\n


\n Kh\u00f4ng ch\u1ec9 th\u1ee9c khuya hay d\u00f9ng \u0111i\u1ec7n tho\u1ea1i, nhi\u1ec1u th\u00f3i quen bu\u1ed5i t\u1ed1i t\u01b0\u1edfng v\u00f4 h\u1ea1i c\u0169ng c\u00f3 th\u1ec3 l\u00e0m r\u1ed1i lo\u1ea1n sinh h\u1ecdc v\u00e0 \u0111\u1ea9y nhanh l\u00e3o h\u00f3a. <\/strong><\/h2>\n

Bi\u1ebfn bu\u1ed5i t\u1ed1i th\u00e0nh ban ng\u00e0y v\u1edbi \u00e1nh s\u00e1ng qu\u00e1 m\u1ea1nh<\/strong><\/h3>\n
\n
\"\u00c1nh<\/span><\/p>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\u00c1nh s\u00e1ng m\u1ea1nh t\u1eeb \u0111i\u1ec7n tho\u1ea1i v\u00e0 \u0111\u00e8n ph\u00f2ng v\u00e0o bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf qu\u00e1 tr\u00ecnh ti\u1ebft melatonin, l\u00e0m r\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 trong khi ng\u1ee7. \u1ea2nh: Monash Lens<\/p>\n

Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 ch\u1ec9 \u00e1nh s\u00e1ng xanh t\u1eeb \u0111i\u1ec7n tho\u1ea1i m\u1edbi g\u00e2y h\u1ea1i nh\u01b0ng tr\u00ean th\u1ef1c t\u1ebf, to\u00e0n b\u1ed9 m\u00f4i tr\u01b0\u1eddng chi\u1ebfu s\u00e1ng qu\u00e1 r\u1ef1c v\u00e0o bu\u1ed5i t\u1ed1i c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh ch\u1ed1ng l\u00e3o h\u00f3a. Theo ti\u1ebfn s\u0129 Phyllis Zee, Gi\u00e1m \u0111\u1ed1c Trung t\u00e2m Y h\u1ecdc Gi\u1ea5c ng\u1ee7 thu\u1ed9c \u0110\u1ea1i h\u1ecdc Northwestern (M\u1ef9), \u00e1nh s\u00e1ng m\u1ea1nh v\u00e0o bu\u1ed5i t\u1ed1i l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh ti\u1ebft melatonin, hormone kh\u00f4ng ch\u1ec9 \u0111i\u1ec1u h\u00f2a gi\u1ea5c ng\u1ee7 m\u00e0 c\u00f2n l\u00e0 m\u1ed9t ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh, gi\u00fap b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi t\u1ed5n th\u01b0\u01a1ng do g\u1ed1c t\u1ef1 do.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u v\u1ec1 nh\u1ecbp sinh h\u1ecdc cho th\u1ea5y vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng c\u01b0\u1eddng \u0111\u1ed9 cao sau khi m\u1eb7t tr\u1eddi l\u1eb7n l\u00e0m r\u1ed1i lo\u1ea1n \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, t\u0103ng stress oxy h\u00f3a v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh s\u1eeda ch\u1eefa DNA di\u1ec5n ra m\u1ea1nh nh\u1ea5t v\u00e0o ban \u0111\u00eam. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 m\u00e0 c\u00f2n l\u00e0m da m\u1ea5t kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i, collagen suy gi\u1ea3m nhanh h\u01a1n v\u00e0 nguy c\u01a1 vi\u00eam m\u1ea1n t\u00ednh t\u0103ng l\u00ean. C\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb gi\u1ea3m d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 \u00e1nh s\u00e1ng trong nh\u00e0 kho\u1ea3ng 1-2 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7, \u01b0u ti\u00ean \u00e1nh s\u00e1ng v\u00e0ng d\u1ecbu thay v\u00ec b\u1eadt to\u00e0n b\u1ed9 \u0111\u00e8n tr\u1eafng.<\/p>\n

\u0102n ph\u1ea7n l\u1edbn l\u01b0\u1ee3ng calo trong ng\u00e0y v\u00e0o b\u1eefa t\u1ed1i<\/strong><\/h3>\n

Kh\u00f4ng ch\u1ec9 \u0103n khuya, vi\u1ec7c d\u1ed3n ph\u1ea7n l\u1edbn n\u0103ng l\u01b0\u1ee3ng trong ng\u00e0y v\u00e0o b\u1eefa t\u1ed1i c\u0169ng \u0111ang \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 th\u00fac \u0111\u1ea9y l\u00e3o h\u00f3a chuy\u1ec3n h\u00f3a. Theo gi\u00e1o s\u01b0 Satchin Panda, chuy\u00ean gia v\u1ec1 nh\u1ecbp sinh h\u1ecdc t\u1ea1i Vi\u1ec7n Salk (M\u1ef9), c\u00e1c gene ki\u1ec3m so\u00e1t chuy\u1ec3n h\u00f3a ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n v\u00e0o ban ng\u00e0y. Khi ti\u00eau th\u1ee5 nhi\u1ec1u th\u1ee9c \u0103n v\u00e0o bu\u1ed5i t\u1ed1i, c\u01a1 th\u1ec3 x\u1eed l\u00fd \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o k\u00e9m h\u01a1n, d\u1eabn \u0111\u1ebfn t\u0103ng glucose m\u00e1u, stress oxy h\u00f3a v\u00e0 ph\u1ea3n \u1ee9ng vi\u00eam k\u00e9o d\u00e0i.<\/p>\n

Nghi\u00ean c\u1ee9u cho th\u1ea5y \u0103n nhi\u1ec1u v\u00e0o cu\u1ed1i ng\u00e0y l\u00e0m gi\u1ea3m \u0111\u1ed9 nh\u1ea1y insulin, t\u0103ng t\u00edch t\u1ee5 m\u1ee1 n\u1ed9i t\u1ea1ng v\u00e0 th\u00fac \u0111\u1ea9y c\u00e1c qu\u00e1 tr\u00ecnh li\u00ean quan \u0111\u1ebfn l\u00e3o h\u00f3a sinh h\u1ecdc. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y di\u1ec5n ra ngay c\u1ea3 khi t\u1ed5ng l\u01b0\u1ee3ng calo trong ng\u00e0y kh\u00f4ng thay \u0111\u1ed5i. Chuy\u00ean gia khuy\u1ebfn c\u00e1o n\u00ean ph\u00e2n b\u1ed5 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n v\u00e0o b\u1eefa s\u00e1ng v\u00e0 b\u1eefa tr\u01b0a, \u0111\u1ed3ng th\u1eddi ho\u00e0n th\u00e0nh b\u1eefa t\u1ed1i tr\u01b0\u1edbc gi\u1edd ng\u1ee7 kho\u1ea3ng 2-3 gi\u1edd.<\/p>\n

Lu\u00f4n b\u1eadt TV ho\u1eb7c podcast \u0111\u1ec3 ru ng\u1ee7<\/strong><\/h3>\n

\"Th\u00f3i<\/span><\/p>\n

Th\u00f3i quen b\u1eadt TV, podcast ho\u1eb7c video su\u1ed1t \u0111\u00eam c\u00f3 th\u1ec3 l\u00e0m gi\u1ea5c ng\u1ee7 s\u00e2u b\u1ecb gi\u00e1n \u0111o\u1ea1n, khi\u1ebfn n\u00e3o b\u1ed9 v\u00e0 l\u00e0n da gi\u1ea3m hi\u1ec7u qu\u1ea3 ph\u1ee5c h\u1ed3i, t\u1eeb \u0111\u00f3 g\u00f3p ph\u1ea7n \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a. \u1ea2nh: Healthline<\/p>\n

Nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng th\u1ec3 ng\u1ee7 n\u1ebfu ph\u00f2ng qu\u00e1 y\u00ean t\u0129nh n\u00ean duy tr\u00ec th\u00f3i quen m\u1edf TV, podcast ho\u1eb7c video ph\u00e1t xuy\u00ean \u0111\u00eam. Tuy nhi\u00ean, n\u00e3o b\u1ed9 v\u1eabn ti\u1ebfp t\u1ee5c x\u1eed l\u00fd c\u00e1c t\u00edn hi\u1ec7u \u00e2m thanh ngay c\u1ea3 khi \u0111\u00e3 ng\u1ee7. Theo b\u00e1c s\u0129 Chris Winter, chuy\u00ean gia th\u1ea7n kinh v\u00e0 y h\u1ecdc gi\u1ea5c ng\u1ee7 t\u1ea1i M\u1ef9, c\u00e1c k\u00edch th\u00edch \u00e2m thanh li\u00ean t\u1ee5c l\u00e0m t\u0103ng s\u1ed1 l\u1ea7n vi th\u1ee9c gi\u1ea5c m\u00e0 ng\u01b0\u1eddi ng\u1ee7 kh\u00f4ng nh\u1eadn ra, khi\u1ebfn th\u1eddi gian ng\u1ee7 s\u00e2u b\u1ecb r\u00fat ng\u1eafn. \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n quan tr\u1ecdng \u0111\u1ec3 c\u01a1 th\u1ec3 ti\u1ebft hormone t\u0103ng tr\u01b0\u1edfng, s\u1eeda ch\u1eefa collagen, ph\u1ee5c h\u1ed3i DNA v\u00e0 k\u00edch ho\u1ea1t h\u1ec7 th\u1ed1ng glymphatic, c\u01a1 ch\u1ebf d\u1ecdn d\u1eb9p c\u00e1c ch\u1ea5t th\u1ea3i chuy\u1ec3n h\u00f3a trong n\u00e3o. Khi gi\u1ea5c ng\u1ee7 s\u00e2u b\u1ecb gi\u00e1n \u0111o\u1ea1n th\u01b0\u1eddng xuy\u00ean, qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u1ee7a c\u1ea3 da v\u00e0 n\u00e3o \u0111\u1ec1u suy gi\u1ea3m, g\u00f3p ph\u1ea7n th\u00fac \u0111\u1ea9y l\u00e3o h\u00f3a. N\u1ebfu c\u1ea7n \u00e2m thanh h\u1ed7 tr\u1ee3 ng\u1ee7, chuy\u00ean gia khuy\u1ebfn ngh\u1ecb s\u1eed d\u1ee5ng ti\u1ebfng \u1ed3n tr\u1eafng ho\u1eb7c \u00e2m thanh thi\u00ean nhi\u00ean c\u00f3 h\u1eb9n gi\u1edd thay v\u00ec \u0111\u1ec3 thi\u1ebft b\u1ecb ph\u00e1t su\u1ed1t \u0111\u00eam.<\/p>\n

Gi\u1eef nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng qu\u00e1 \u1ea5m<\/strong><\/h3>\n

Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen \u0111\u00f3ng k\u00edn c\u1eeda v\u00e0 \u0111\u1ec3 ph\u00f2ng ng\u1ee7 kh\u00e1 \u1ea5m v\u00ec c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu. Tuy nhi\u00ean, nhi\u1ec7t \u0111\u1ed9 cao l\u1ea1i khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f3 b\u01b0\u1edbc v\u00e0o gi\u1ea5c ng\u1ee7 s\u00e2u. Theo ti\u1ebfn s\u0129 Matthew Walker, gi\u00e1o s\u01b0 khoa Th\u1ea7n kinh h\u1ecdc v\u00e0 T\u00e2m l\u00fd h\u1ecdc t\u1ea1i \u0110\u1ea1i h\u1ecdc California, Berkeley, th\u00e2n nhi\u1ec7t c\u1ea7n gi\u1ea3m nh\u1eb9 tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng qu\u00e1 tr\u00ecnh ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i. N\u1ebfu ph\u00f2ng qu\u00e1 n\u00f3ng, c\u01a1 th\u1ec3 ph\u1ea3i ti\u00eau t\u1ed1n n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 t\u1ea3n nhi\u1ec7t, l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 s\u00e2u. \u0110i\u1ec1u n\u00e0y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh s\u1ea3n xu\u1ea5t hormone t\u0103ng tr\u01b0\u1edfng, t\u1ed5ng h\u1ee3p collagen v\u00e0 s\u1eeda ch\u1eefa t\u1ebf b\u00e0o, nh\u1eefng ho\u1ea1t \u0111\u1ed9ng ch\u1ed1ng l\u00e3o h\u00f3a di\u1ec5n ra m\u1ea1nh nh\u1ea5t trong \u0111\u00eam. Nhi\u1ec1u hi\u1ec7p h\u1ed9i y h\u1ecdc gi\u1ea5c ng\u1ee7 khuy\u1ebfn ngh\u1ecb nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng kho\u1ea3ng 18-20\u00b0C l\u00e0 t\u1ed1i \u01b0u cho \u0111a s\u1ed1 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh.<\/p>\n

Tr\u00ec ho\u00e3n m\u1ecdi ho\u1ea1t \u0111\u1ed9ng th\u01b0 gi\u00e3n \u0111\u1ebfn s\u00e1t gi\u1edd \u0111i ng\u1ee7<\/strong><\/h3>\n

\"L\u00e0m<\/span><\/p>\n

L\u00e0m vi\u1ec7c li\u00ean t\u1ee5c \u0111\u1ebfn s\u00e1t gi\u1edd \u0111i ng\u1ee7 khi\u1ebfn n\u00e3o b\u1ed9 kh\u00f3 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i, k\u00e9o d\u00e0i th\u1eddi gian ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0m suy gi\u1ea3m qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i, t\u00e1i t\u1ea1o t\u1ebf b\u00e0o di\u1ec5n ra v\u00e0o ban \u0111\u00eam. \u1ea2nh: Next Big<\/p>\n

M\u1ed9t xu h\u01b0\u1edbng m\u1edbi \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia v\u1ec1 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n g\u1ecdi l\u00e0 “revenge bedtime procrastination” l\u00e0 d\u00e0nh to\u00e0n b\u1ed9 bu\u1ed5i t\u1ed1i \u0111\u1ec3 x\u1eed l\u00fd c\u00f4ng vi\u1ec7c, tin nh\u1eafn ho\u1eb7c vi\u1ec7c nh\u00e0 r\u1ed3i ch\u1ec9 b\u1eaft \u0111\u1ea7u th\u01b0 gi\u00e3n ngay tr\u01b0\u1edbc khi l\u00ean gi\u01b0\u1eddng. Theo ti\u1ebfn s\u0129 Shelby Harris, nh\u00e0 t\u00e2m l\u00fd h\u1ecdc l\u00e2m s\u00e0ng chuy\u00ean v\u1ec1 y h\u1ecdc gi\u1ea5c ng\u1ee7 t\u1ea1i M\u1ef9, n\u00e3o b\u1ed9 c\u1ea7n m\u1ed9t kho\u1ea3ng th\u1eddi gian chuy\u1ec3n ti\u1ebfp \u0111\u1ec3 gi\u1ea3m m\u1ee9c cortisol v\u00e0 chuy\u1ec3n t\u1eeb tr\u1ea1ng th\u00e1i c\u1ea3nh gi\u00e1c sang ngh\u1ec9 ng\u01a1i. N\u1ebfu k\u1ebft th\u00fac c\u00f4ng vi\u1ec7c ch\u1ec9 v\u00e0i ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7, h\u1ec7 th\u1ea7n kinh giao c\u1ea3m v\u1eabn ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh, l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh ti\u1ebft melatonin, k\u00e9o d\u00e0i th\u1eddi gian \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 gi\u1ea3m kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 th\u1ec3 trong \u0111\u00eam. C\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb d\u00e0nh \u00edt nh\u1ea5t 30-60 ph\u00fat cu\u1ed1i ng\u00e0y cho nh\u1eefng ho\u1ea1t \u0111\u1ed9ng gi\u00fap n\u00e3o b\u1ed9 h\u1ea1 nhi\u1ec7t nh\u01b0 \u0111\u1ecdc s\u00e1ch gi\u1ea5y, k\u00e9o gi\u00e3n nh\u1eb9, thi\u1ec1n ho\u1eb7c vi\u1ebft nh\u1eadt k\u00fd thay v\u00ec ti\u1ebfp t\u1ee5c x\u1eed l\u00fd c\u00f4ng vi\u1ec7c.<\/p>\n

Ch\u1ec9 ch\u0103m s\u00f3c da m\u00e0 qu\u00ean ch\u0103m s\u00f3c \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc<\/strong><\/h3>\n

Theo c\u00e1c b\u00e1c s\u0129 da li\u1ec5u, nhi\u1ec1u ng\u01b0\u1eddi \u0111\u1ea7u t\u01b0 h\u00e0ng tri\u1ec7u \u0111\u1ed3ng cho m\u1ef9 ph\u1ea9m ch\u1ed1ng l\u00e3o h\u00f3a nh\u01b0ng l\u1ea1i b\u1ecf qua y\u1ebfu t\u1ed1 c\u00f3 t\u00e1c \u0111\u1ed9ng m\u1ea1nh h\u01a1n l\u00e0 nh\u1ecbp sinh h\u1ecdc. Ti\u1ebfn s\u0129 Adam Friedman, Ch\u1ee7 t\u1ecbch Khoa Da li\u1ec5u t\u1ea1i Tr\u01b0\u1eddng Y George Washington (M\u1ef9), cho bi\u1ebft t\u1ebf b\u00e0o da c\u00f3 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc ri\u00eang. Ban \u0111\u00eam l\u00e0 th\u1eddi \u0111i\u1ec3m h\u00e0ng lo\u1ea1t gene li\u00ean quan \u0111\u1ebfn s\u1eeda ch\u1eefa DNA, t\u00e1i t\u1ea1o h\u00e0ng r\u00e0o b\u1ea3o v\u1ec7 da v\u00e0 t\u1ed5ng h\u1ee3p collagen ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh nh\u1ea5t. N\u1ebfu nh\u1ecbp sinh h\u1ecdc li\u00ean t\u1ee5c b\u1ecb x\u00e1o tr\u1ed9n b\u1edfi \u00e1nh s\u00e1ng m\u1ea1nh, \u0103n t\u1ed1i qu\u00e1 mu\u1ed9n ho\u1eb7c l\u1ecbch sinh ho\u1ea1t th\u1ea5t th\u01b0\u1eddng, hi\u1ec7u qu\u1ea3 c\u1ee7a c\u00e1c ho\u1ea1t ch\u1ea5t ch\u1ed1ng l\u00e3o h\u00f3a c\u0169ng suy gi\u1ea3m v\u00ec da kh\u00f4ng c\u00f2n \u1edf tr\u1ea1ng th\u00e1i ph\u1ee5c h\u1ed3i t\u1ed1i \u01b0u. C\u00e1c chuy\u00ean gia nh\u1ea5n m\u1ea1nh r\u1eb1ng ch\u1ed1ng l\u00e3o h\u00f3a kh\u00f4ng ch\u1ec9 l\u00e0 c\u00e2u chuy\u1ec7n c\u1ee7a kem d\u01b0\u1ee1ng hay serum m\u00e0 c\u00f2n l\u00e0 vi\u1ec7c t\u1ea1o \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n tr\u1ecdn v\u1eb9n ca l\u00e0m vi\u1ec7c ban \u0111\u00eam c\u1ee7a ch\u00ednh m\u00ecnh.<\/p>\n

\n
\n
\"5<\/div>\n
\n
\n 5 vi\u1ec7c n\u00ean l\u00e0m trong 60 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 tr\u1ebb l\u00e2u h\u01a1n\n <\/div>\n
\n

60 ph\u00fat tr\u01b0\u1edbc khi ng\u1ee7 l\u00e0 khung gi\u1edd v\u00e0ng \u0111\u1ec3 c\u01a1 th\u1ec3 s\u1eeda ch\u1eefa t\u1ebf b\u00e0o, c\u00e2n b\u1eb1ng hormone v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
\n

https:\/\/www.24h.com.vn\/dep\/6-thoi-quen-buoi-toi-am-tham-day-nhanh-toc-do-lao-hoa-c78a1773320.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Kh\u00f4ng ch\u1ec9 th\u1ee9c khuya hay d\u00f9ng \u0111i\u1ec7n tho\u1ea1i, nhi\u1ec1u th\u00f3i quen bu\u1ed5i t\u1ed1i t\u01b0\u1edfng v\u00f4 h\u1ea1i c\u0169ng c\u00f3 th\u1ec3 l\u00e0m r\u1ed1i lo\u1ea1n sinh h\u1ecdc v\u00e0 \u0111\u1ea9y nhanh l\u00e3o h\u00f3a. Bi\u1ebfn bu\u1ed5i t\u1ed1i th\u00e0nh ban ng\u00e0y v\u1edbi \u00e1nh s\u00e1ng qu\u00e1 m\u1ea1nh \u00c1nh s\u00e1ng m\u1ea1nh t\u1eeb \u0111i\u1ec7n tho\u1ea1i v\u00e0 \u0111\u00e8n ph\u00f2ng v\u00e0o bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 \u1ee9c<\/p>\n","protected":false},"author":1,"featured_media":2097,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-2096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/2096","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=2096"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/2096\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/2097"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}