{"id":21059,"date":"2026-10-04T06:47:16","date_gmt":"2026-10-03T23:47:16","guid":{"rendered":"https:\/\/useful.vn\/?p=21059"},"modified":"2026-10-04T06:47:16","modified_gmt":"2026-10-03T23:47:16","slug":"tap-the-duc-vao-buoi-sang-hay-buoi-toi-tot-hon","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=21059","title":{"rendered":"T\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i t\u1ed1t h\u01a1n?"},"content":{"rendered":"
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\n C\u00e1c th\u1eddi \u0111i\u1ec3m t\u1eadp th\u1ec3 d\u1ee5c kh\u00e1c nhau trong ng\u00e0y mang l\u1ea1i nh\u1eefng t\u00e1c d\u1ee5ng v\u00e0 hi\u1ec7u qu\u1ea3 kh\u00e1c nhau \u0111\u1ed1i v\u1edbi s\u1ee9c kho\u1ebb c\u1ee7a ng\u01b0\u1eddi t\u1eadp. <\/strong><\/h2>\n

Ai c\u0169ng bi\u1ebft t\u00e1c d\u1ee5ng c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c, nh\u01b0ng \u0111\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 th\u00ec n\u00ean ch\u1ecdn th\u1eddi \u0111i\u1ec3m n\u00e0o trong ng\u00e0y, t\u1eadp bu\u1ed5i t\u1ed1i hay bu\u1ed5i s\u00e1ng \u0111em l\u1ea1i l\u1ee3i \u00edch thi\u1ebft th\u1ef1c h\u01a1n?<\/p>\n

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\"Nhi\u1ec1u<\/span><\/div>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng nh\u01b0ng c\u00f3 nh\u1eefng ng\u01b0\u1eddi l\u1ea1i th\u00edch t\u1eadp v\u00e0o bu\u1ed5i t\u1ed1i h\u01a1n.<\/p>\n

N\u00ean t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i?<\/strong><\/p>\n

\u0110\u1ec3 tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1t t\u1ed1t h\u01a1n, c\u00e1c nh\u00e0 khoa h\u1ecdc t\u1ea1i \u0110\u1ea1i h\u1ecdc Copenhagen (\u0110an M\u1ea1ch) k\u1ebft h\u1ee3p v\u1edbi Vi\u1ec7n Karolinska (Th\u1ee5y \u0110i\u1ec3n) th\u00ed nghi\u1ec7m tr\u00ean chu\u1ed9t v\u00e0 chia ch\u00fang th\u00e0nh hai nh\u00f3m: M\u1ed9t nh\u00f3m ch\u1ea1y tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 1 ti\u1ebfng \u0111\u1ed3ng h\u1ed3 v\u00e0o bu\u1ed5i s\u00e1ng, nh\u00f3m c\u00f2n l\u1ea1i ch\u1ea1y v\u00e0o bu\u1ed5i t\u1ed1i v\u1edbi kho\u1ea3ng th\u1eddi gian t\u01b0\u01a1ng t\u1ef1.<\/p>\n

D\u1ef1a tr\u00ean k\u1ebft qu\u1ea3 th\u00ed nghi\u1ec7m tr\u00ean chu\u1ed9t (v\u1ed1n c\u00f3 nh\u1ecbp sinh h\u1ecdc v\u00e0 h\u1ec7 chuy\u1ec3n h\u00f3a r\u1ea5t t\u01b0\u01a1ng \u0111\u1ed3ng v\u1edbi con ng\u01b0\u1eddi), c\u00e1c nh\u00e0 khoa h\u1ecdc ph\u00e1t hi\u1ec7n ra r\u1eb1ng, vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng gi\u00fap k\u00edch ho\u1ea1t m\u1ea1nh m\u1ebd c\u00e1c gene li\u00ean quan \u0111\u1ebfn \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o (m\u1ee1) v\u00e0 chuy\u1ec3n h\u00f3a \u0111\u01b0\u1eddng, gi\u1ea3i ph\u00f3ng c\u00e1c ph\u00e2n t\u1eed b\u00e1o hi\u1ec7u gi\u00fap ti\u00eau h\u1ee7y m\u1ee1 th\u1eeba ngay trong v\u00e0 sau khi t\u1eadp, th\u00edch h\u1ee3p v\u1edbi ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n, gi\u1ea3m m\u1ee1, ho\u1eb7c ng\u01b0\u1eddi b\u1ecb ti\u1ec3u \u0111\u01b0\u1eddng c\u1ea7n ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n

\"Th\u1ec3<\/span><\/p>\n

Th\u1ec3 d\u1ee5c bu\u1ed5i s\u00e1ng gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n

Trong khi \u0111\u00f3, vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i t\u1ed1i gi\u00fap t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u su\u1ea5t n\u0103ng l\u01b0\u1ee3ng to\u00e0n th\u00e2n, k\u00e9o d\u00e0i th\u1eddi gian ti\u00eau hao calo ngay c\u1ea3 khi c\u01a1 th\u1ec3 \u0111\u00e3 ngh\u1ec9 ng\u01a1i\/\u0111i ng\u1ee7, th\u00edch h\u1ee3p v\u1edbi ng\u01b0\u1eddi mu\u1ed1n t\u0103ng s\u1ee9c b\u1ec1n, ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp ho\u1eb7c gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng sau ng\u00e0y l\u00e0m vi\u1ec7c.<\/p>\n

V\u1edbi k\u1ebft qu\u1ea3 tr\u00ean, c\u00e1c nh\u00e0 khoa h\u1ecdc kh\u1eb3ng \u0111\u1ecbnh kh\u00f4ng c\u00f3 bu\u1ed5i n\u00e0o l\u00e0 \u201ct\u1ed1t h\u01a1n\u201d ho\u00e0n to\u00e0n. Vi\u1ec7c t\u1eadp bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i t\u1ed1t h\u01a1n ph\u1ee5 thu\u1ed9c v\u00e0o t\u00ecnh tr\u1ea1ng th\u1ec3 ch\u1ea5t v\u00e0 nhu c\u1ea7u th\u1ef1c t\u1ebf c\u1ee7a b\u1ea1n.<\/p>\n

N\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n, \u0111\u1ed1t m\u1ee1 v\u00e0 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft nhanh h\u01a1n, b\u1ea1n n\u00ean ch\u1ecdn t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng. N\u1ebfu mu\u1ed1n t\u0103ng s\u1ee9c b\u1ec1n, t\u1ed1i \u01b0u h\u00f3a n\u0103ng l\u01b0\u1ee3ng d\u00e0i h\u1ea1n v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, b\u1ea1n h\u00e3y ch\u1ecdn th\u1eddi \u0111i\u1ec3m l\u00e0 bu\u1ed5i t\u1ed1i.<\/p>\n

Ng\u01b0\u1eddi b\u1ecb t\u0103ng huy\u1ebft \u00e1p n\u00ean tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng, b\u1edfi \u1edf th\u1eddi \u0111i\u1ec3m n\u00e0y, huy\u1ebft \u00e1p cao nh\u1ea5t trong ng\u00e0y. Vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn huy\u1ebft \u00e1p t\u0103ng v\u1ecdt, d\u1eabn \u0111\u1ebfn r\u1ed1i lo\u1ea1n nh\u1ecbp tim, g\u00e2y ra c\u00e1c c\u01a1n \u0111au tim v\u00e0 c\u00e1c b\u1ec7nh kh\u00e1c.<\/p>\n

\u0110\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n tuy\u1ec7t \u0111\u1ed1i cho ng\u01b0\u1eddi c\u00f3 b\u1ec7nh l\u00fd t\u0103ng huy\u1ebft \u00e1p, c\u00e1c chuy\u00ean gia tim m\u1ea1ch \u0111\u01b0a ra nh\u1eefng khuy\u1ebfn c\u00e1o r\u1ea5t nghi\u00eam ng\u1eb7t sau: Tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o kho\u1ea3ng 5h00 – 8h00 s\u00e1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi v\u1eeba b\u01b0\u1edbc ra kh\u1ecfi gi\u01b0\u1eddng. \u0110\u00e2y l\u00e0 th\u1eddi \u0111i\u1ec3m m\u00e1u c\u00f3 xu h\u01b0\u1edbng \u0111\u1eb7c h\u01a1n, m\u1ea1ch m\u00e1u co l\u1ea1i v\u00e0 huy\u1ebft \u00e1p t\u1ef1 nhi\u00ean t\u0103ng cao nh\u1ea5t.<\/p>\n

T\u1eadp luy\u1ec7n v\u00e0o kho\u1ea3ng 16h – 19h l\u00e0 l\u1ef1a ch\u1ecdn an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t cho ng\u01b0\u1eddi cao huy\u1ebft \u00e1p. L\u00fac n\u00e0y, huy\u1ebft \u00e1p \u0111\u00e3 \u1ed5n \u0111\u1ecbnh h\u01a1n v\u00e0 nguy c\u01a1 bi\u1ebfn c\u1ed1 m\u1ea1ch m\u00e1u l\u00e0 th\u1ea5p nh\u1ea5t trong ng\u00e0y.<\/p>\n

Ng\u01b0\u1eddi b\u1ecb t\u0103ng huy\u1ebft \u00e1p n\u00ean tr\u00e1nh c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng, khi\u1ebfn nh\u1ecbp tim ph\u1ea3i co b\u00f3p qu\u00e1 m\u1ee9c, d\u1ec5 l\u00e0m r\u00e1ch m\u1ea3ng x\u01a1 v\u1eefa m\u1ea1ch m\u00e1u d\u1eabn \u0111\u1ebfn h\u00ecnh th\u00e0nh c\u1ee5c m\u00e1u \u0111\u00f4ng; tr\u00e1nh c\u00e1c t\u01b0 th\u1ebf ho\u1eb7c \u0111\u1ed9ng t\u00e1c \u0111\u00f2i h\u1ecfi ph\u1ea3i n\u00edn th\u1edf ph\u00ecnh b\u1ee5ng, v\u00ec h\u00e0nh \u0111\u1ed9ng n\u00e0y l\u00e0m \u00e1p l\u1ef1c l\u1ed3ng ng\u1ef1c t\u0103ng cao, \u0111\u1ea9y huy\u1ebft \u00e1p l\u00ean m\u1ee9c \u0111\u1ec9nh c\u1ef1c k\u1ef3 nguy hi\u1ec3m.<\/p>\n

\"Th\u1ec3<\/span><\/p>\n

Th\u1ec3 d\u1ee5c bu\u1ed5i t\u1ed1i gi\u00fap t\u0103ng s\u1ee9c b\u1ec1n c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

Ng\u01b0\u1ee3c l\u1ea1i, ng\u01b0\u1eddi b\u1ecb ti\u1ec3u \u0111\u01b0\u1eddng ho\u1eb7c r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a n\u00ean t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng, ho\u1eb7c 30-60 ph\u00fat sau c\u00e1c b\u1eefa \u0103n l\u1edbn. T\u1eadp bu\u1ed5i s\u00e1ng gi\u00fap t\u0103ng \u0111\u1ed9 nh\u1ea1y insulin c\u1ee7a t\u1ebf b\u00e0o t\u1ed1t nh\u1ea5t trong ng\u00e0y, th\u00fac \u0111\u1ea9y c\u01a1 th\u1ec3 \u0111em m\u1ee1 th\u1eeba ra \u0111\u1ed1t ch\u00e1y l\u00e0m n\u0103ng l\u01b0\u1ee3ng. \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng sau \u0103n gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft kh\u00f4ng b\u1ecb t\u0103ng v\u1ecdt.<\/p>\n

Ng\u01b0\u1eddi ti\u1ec3u \u0111\u01b0\u1eddng kh\u00f4ng n\u00ean t\u1eadp khi b\u1ee5ng qu\u00e1 \u0111\u00f3i \u0111\u1ec3 tr\u00e1nh b\u1ecb h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft \u0111\u1ed9t ng\u1ed9t.<\/p>\n

Ng\u01b0\u1eddi c\u00f3 th\u1ec3 ch\u1ea5t suy nh\u01b0\u1ee3c, kh\u00f3 ng\u1ee7, m\u1ea5t ng\u1ee7 kinh ni\u00ean n\u00ean t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c chi\u1ec1u mu\u1ed9n (tr\u01b0\u1edbc 19h). T\u1eadp th\u1ec3 d\u1ee5c ban ng\u00e0y gi\u00fap \u0111i\u1ec1u h\u00f2a hormone cortisol v\u00e0 melatonin, gi\u00fap c\u01a1 th\u1ec3 thi\u1ebft l\u1eadp l\u1ea1i \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc \u0111\u1ec3 d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n v\u00e0o ban \u0111\u00eam.<\/p>\n

Nh\u1eefng ng\u01b0\u1eddi n\u00e0y tuy\u1ec7t \u0111\u1ed1i tr\u00e1nh t\u1eadp n\u1eb7ng v\u00e0o bu\u1ed5i t\u1ed1i mu\u1ed9n (sau 20h30 – 21h). Vi\u1ec7c v\u1eadn \u0111\u1ed9ng m\u1ea1nh s\u00e1t gi\u1edd ng\u1ee7 l\u00e0m t\u0103ng hormone k\u00edch th\u00edch (adrenaline) v\u00e0 t\u0103ng th\u00e2n nhi\u1ec7t, khi\u1ebfn h\u1ec7 th\u1ea7n kinh b\u1ecb h\u01b0ng ph\u1ea5n d\u1eabn \u0111\u1ebfn m\u1ea5t ng\u1ee7 nghi\u00eam tr\u1ecdng h\u01a1n.<\/p>\n

Ng\u01b0\u1eddi c\u00f3 th\u1ec3 ch\u1ea5t x\u01b0\u01a1ng kh\u1edbp y\u1ebfu n\u00ean t\u1eadp v\u00e0o bu\u1ed5i chi\u1ec1u (15h – 17h). V\u00e0o bu\u1ed5i chi\u1ec1u, c\u00e1c kh\u1edbp x\u01b0\u01a1ng \u0111\u00e3 \u0111\u01b0\u1ee3c \u201cb\u00f4i tr\u01a1n\u201d qua c\u00e1c sinh ho\u1ea1t nh\u1eb9 nh\u00e0ng trong ng\u00e0y, c\u01a1 b\u1eafp c\u0169ng linh ho\u1ea1t h\u01a1n, gi\u00fap gi\u1ea3m t\u1ed1i \u0111a nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng ho\u1eb7c c\u1ee9ng kh\u1edbp.<\/p>\n

N\u1ebfu t\u1eadp bu\u1ed5i s\u00e1ng, nh\u00f3m ng\u01b0\u1eddi n\u00e0y c\u1ea7n ph\u1ea3i d\u00e0nh t\u1eeb 15-20 ph\u00fat kh\u1edfi \u0111\u1ed9ng th\u1eadt k\u1ef9 \u0111\u1ec3 l\u00e0m \u1ea5m c\u00e1c kh\u1edbp tr\u01b0\u1edbc khi v\u00e0o b\u00e0i t\u1eadp ch\u00ednh.<\/p>\n

\"C\u1ea7n<\/span><\/p>\n

C\u1ea7n c\u1ea9n tr\u1ecdng v\u00e0 chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng khi t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n

C\u00e1ch b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 khi t\u1eadp th\u1ec3 d\u1ee5c<\/strong><\/p>\n

Nh\u01b0ng b\u1ea5t k\u1ec3 th\u1eddi gian trong ng\u00e0y, khi t\u1eadp th\u1ec3 d\u1ee5c, b\u1ea1n ph\u1ea3i th\u1ef1c hi\u1ec7n c\u00e1c bi\u1ec7n ph\u00e1p b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 c\u1ea9n th\u1eadn.<\/p>\n

N\u1ebfu t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i s\u00e1ng, b\u1ea1n n\u00ean l\u00e0m \u1ea5m c\u01a1 th\u1ec3 \u00edt nh\u1ea5t 10 – 15 ph\u00fat: Khi v\u1eeba ng\u1ee7 d\u1eady, c\u00e1c kh\u1edbp x\u01b0\u01a1ng b\u1ecb c\u1ee9ng do thi\u1ebfu d\u1ecbch nh\u1eddn, c\u01a1 b\u1eafp \u0111ang co th\u1eaft v\u00e0 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 \u1edf m\u1ee9c th\u1ea5p nh\u1ea5t. Kh\u1edfi \u0111\u1ed9ng k\u1ef9 gi\u00fap b\u00f4i tr\u01a1n c\u00e1c kh\u1edbp v\u00e0 t\u0103ng d\u1ea7n nh\u1ecbp tim, tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c ngay sau khi ra kh\u1ecfi gi\u01b0\u1eddng.<\/p>\n

B\u1ea1n c\u0169ng n\u00ean u\u1ed1ng ngay 1 ly n\u01b0\u1edbc \u1ea5m sau khi th\u1ee9c d\u1eady. Sau m\u1ed9t \u0111\u00eam d\u00e0i, c\u01a1 th\u1ec3 b\u1ea1n b\u1ecb m\u1ea5t n\u01b0\u1edbc \u0111\u00e1ng k\u1ec3 qua h\u01a1i th\u1edf v\u00e0 m\u1ed3 h\u00f4i su\u1ed1t \u0111\u00eam. U\u1ed1ng n\u01b0\u1edbc gi\u00fap l\u00e0m lo\u00e3ng m\u00e1u, \u0111\u00e1nh th\u1ee9c h\u1ec7 ti\u00eau h\u00f3a v\u00e0 gi\u1ea3m \u00e1p l\u1ef1c cho tim.<\/p>\n

Khi t\u1eadp n\u00ean u\u1ed1ng t\u1eebng ng\u1ee5m nh\u1ecf, kh\u00f4ng u\u1ed1ng qu\u00e1 nhi\u1ec1u m\u1ed9t l\u00fac \u0111\u1ec3 tr\u00e1nh b\u1ecb \u0111\u1ea7y b\u1ee5ng.<\/p>\n

Bu\u1ed5i s\u00e1ng s\u1edbm nhi\u1ec7t \u0111\u1ed9 ngo\u00e0i tr\u1eddi th\u01b0\u1eddng th\u1ea5p v\u00e0 c\u00f3 s\u01b0\u01a1ng. N\u1ebfu t\u1eadp ngo\u00e0i tr\u1eddi, b\u1ea1n n\u00ean m\u1eb7c \u00e1o kho\u00e1c m\u1ecfng \u0111\u1ec3 gi\u1eef \u1ea5m c\u1ed5 v\u00e0 ng\u1ef1c, tr\u00e1nh b\u1ecb c\u1ea3m l\u1ea1nh ho\u1eb7c co th\u1eaft m\u1ea1ch m\u00e1u \u0111\u1ed9t ng\u1ed9t.<\/p>\n

Ngo\u00e0i ra, tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c khi b\u1ee5ng \u0111\u00f3i, v\u00ec t\u1eadp th\u1ec3 d\u1ee5c l\u00e0m ti\u00eau hao \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 c\u00f3 th\u1ec3 g\u00e2y h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft. Tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c, b\u1ea1n c\u00f3 th\u1ec3 u\u1ed1ng m\u1ed9t \u00edt s\u1eefa, \u0103n b\u00e1nh quy v\u00e0 b\u00e1nh m\u00ec \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 ng\u0103n ng\u1eeba l\u00e0n da t\u00e1i v\u00e0 ng\u1ea5t x\u1ec9u.<\/p>\n

Tuy nhi\u00ean, kh\u00f4ng n\u00ean t\u1eadp th\u1ec3 d\u1ee5c ngay sau b\u1eefa s\u00e1ng, v\u00ec n\u00f3 c\u00f3 th\u1ec3 g\u00e2y k\u00edch \u1ee9ng d\u1ea1 d\u00e0y v\u00e0 ru\u1ed9t c\u0169ng nh\u01b0 g\u00e2y \u0111au b\u1ee5ng. Ch\u01b0a qu\u00e1 mu\u1ed9n \u0111\u1ec3 ngh\u1ec9 ng\u01a1i m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi di chuy\u1ec3n. B\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, yoga, th\u00e1i c\u1ef1c quy\u1ec1n, \u0111i b\u1ed9 v\u00e0 c\u00e1c b\u00e0i t\u1eadp kh\u00e1c.<\/p>\n

\"B\u1ea1n<\/span><\/p>\n

B\u1ea1n c\u1ea7n c\u00e2n nh\u1eafc k\u1ef9 th\u1eddi \u0111i\u1ec3m t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 ph\u00e1t huy t\u1ed1i \u0111a hi\u1ec7u qu\u1ea3 v\u00e0 s\u1ee9c \u1ea3nh<\/p>\n

Khi t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o bu\u1ed5i t\u1ed1i, b\u1ea1n n\u00ean k\u1ebft th\u00fac t\u1eadp tr\u01b0\u1edbc khi ng\u1ee7 \u00edt nh\u1ea5t 2 ti\u1ebfng. \u0110\u00e2y l\u00e0 nguy\u00ean t\u1eafc quan tr\u1ecdng nh\u1ea5t. V\u1eadn \u0111\u1ed9ng m\u1ea1nh l\u00e0m t\u0103ng th\u00e2n nhi\u1ec7t v\u00e0 k\u00edch th\u00edch hormone adrenaline, khi\u1ebfn n\u00e3o b\u1ed9 h\u01b0ng ph\u1ea5n. T\u1eadp qu\u00e1 s\u00e1t gi\u1edd ng\u1ee7 ch\u1eafc ch\u1eafn s\u1ebd g\u00e2y tr\u1eb1n tr\u1ecdc, m\u1ea5t ng\u1ee7.<\/p>\n

Th\u1eddi \u0111i\u1ec3m n\u00e0y, b\u1ea1n c\u0169ng n\u00ean \u01b0u ti\u00ean b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9 \u0111\u1ebfn trung b\u00ecnh: B\u1ea1n n\u00ean ch\u1ecdn \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe th\u01b0 gi\u00e3n, yoga, ho\u1eb7c thi\u1ec1n \u0111\u1ecbnh; r\u00e1nh tuy\u1ec7t \u0111\u1ed1i c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng (n\u00e2ng t\u1ea1 n\u1eb7ng, ch\u1ea1y n\u01b0\u1edbc r\u00fat) v\u00e0o ban \u0111\u00eam v\u00ec ch\u00fang \u00e9p tim m\u1ea1ch ho\u1ea1t \u0111\u1ed9ng qu\u00e1 t\u1ea3i tr\u01b0\u1edbc gi\u1edd ngh\u1ec9 ng\u01a1i.<\/p>\n

Tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng t\u1eafm n\u01b0\u1edbc l\u1ea1nh ngay sau khi t\u1eadp: M\u1ea1ch m\u00e1u \u0111ang gi\u00e3n ra \u0111\u1ec3 t\u1ecfa nhi\u1ec7t, t\u1eafm n\u01b0\u1edbc l\u1ea1nh \u0111\u1ed9t ng\u1ed9t d\u1ec5 g\u00e2y co m\u1ea1ch nguy hi\u1ec3m. B\u1ea1n n\u00ean \u0111\u1ee3i 20 – 30 ph\u00fat cho r\u00e1o m\u1ed3 h\u00f4i, c\u01a1 th\u1ec3 h\u1ea1 nhi\u1ec7t r\u1ed3i m\u1edbi t\u1eafm b\u1eb1ng n\u01b0\u1edbc \u1ea5m.<\/p>\n

N\u1ebfu \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y b\u1ed9 ngo\u00e0i \u0111\u01b0\u1eddng, h\u00e3y m\u1eb7c qu\u1ea7n \u00e1o c\u00f3 m\u00e0u s\u1eafc s\u00e1ng ho\u1eb7c c\u00f3 ph\u1ea3n quang \u0111\u1ec3 c\u00e1c ph\u01b0\u01a1ng ti\u1ec7n giao th\u00f4ng d\u1ec5 d\u00e0ng nh\u00ecn th\u1ea5y b\u1ea1n trong b\u00f3ng t\u1ed1i.<\/p>\n

Ch\u1ec9 t\u1eadp \u1edf nh\u1eefng khu v\u1ef1c c\u00f3 \u0111\u1ee7 \u00e1nh s\u00e1ng \u0111\u00e8n \u0111\u01b0\u1eddng, \u0111\u00f4ng ng\u01b0\u1eddi qua l\u1ea1i \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an ninh v\u00e0 an to\u00e0n cho b\u1ea3n th\u00e2n.<\/p>\n

M\u1eb7c d\u00f9 t\u1eadp th\u1ec3 d\u1ee5c mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch t\u1ed1t cho c\u01a1 th\u1ec3, nh\u01b0ng n\u1ebfu c\u01a1 th\u1ec3 b\u1ea1n c\u00f3 nh\u1eefng d\u1ea5u hi\u1ec7u nh\u01b0: kh\u00f4 mi\u1ec7ng, \u0111\u1ed5 m\u1ed3 h\u00f4i nh\u1eb9, ch\u00f3ng m\u1eb7t, bu\u1ed3n n\u00f4n, kh\u00f3 th\u1edf, h\u1ed3i h\u1ed9p, tim \u0111\u1eadp nhanh h\u01a1n r\u00f5 r\u1ec7t, \u0111au \u0111\u1ea7u g\u1ed1i h\u00e3y ng\u1eebng t\u1eadp th\u1ec3 d\u1ee5c ngay l\u1eadp t\u1ee9c.<\/p>\n

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\"B\u00ed<\/div>\n
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\n B\u00ed quy\u1ebft tr\u01b0\u1eddng th\u1ecd c\u1ee7a c\u1ee5 b\u00e0 115 tu\u1ed5i: \u0110i b\u1ed9 nhi\u1ec1u, n\u00e3o c\u0169ng ph\u1ea3i t\u1eadp th\u1ec3 d\u1ee5c\n <\/div>\n
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Tr\u01b0\u1edbc khi qua \u0111\u1eddi l\u00fac 115 tu\u1ed5i 3 th\u00e1ng, b\u00e0 Kagawa kh\u00f4ng m\u1eafc b\u1ec7nh m\u00e3n t\u00ednh n\u00e0o v\u00e0 h\u1ea7u nh\u01b0 kh\u00f4ng d\u00f9ng \u0111\u1ebfn thu\u1ed1c; b\u00ed quy\u1ebft l\u00e0 c\u1ea3 th\u00e2n th\u1ec3 v\u00e0 tr\u00ed n\u00e3o \u0111\u1ec1u…<\/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\/tap-the-duc-vao-buoi-sang-hay-buoi-toi-tot-hon-c62a1796851.html<\/p>\n

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

C\u00e1c th\u1eddi \u0111i\u1ec3m t\u1eadp th\u1ec3 d\u1ee5c kh\u00e1c nhau trong ng\u00e0y mang l\u1ea1i nh\u1eefng t\u00e1c d\u1ee5ng v\u00e0 hi\u1ec7u qu\u1ea3 kh\u00e1c nhau \u0111\u1ed1i v\u1edbi s\u1ee9c kho\u1ebb c\u1ee7a ng\u01b0\u1eddi t\u1eadp. Ai c\u0169ng bi\u1ebft t\u00e1c d\u1ee5ng c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c, nh\u01b0ng \u0111\u1ec3 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3 th\u00ec n\u00ean ch\u1ecdn th\u1eddi \u0111i\u1ec3m n\u00e0o trong ng\u00e0y, t\u1eadp bu\u1ed5i t\u1ed1i hay<\/p>\n","protected":false},"author":1,"featured_media":21060,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-21059","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\/21059","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=21059"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/21059\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/21060"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=21059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=21059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=21059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}