{"id":4923,"date":"2026-07-19T09:47:51","date_gmt":"2026-07-19T02:47:51","guid":{"rendered":"https:\/\/useful.vn\/?p=4923"},"modified":"2026-07-19T09:47:51","modified_gmt":"2026-07-19T02:47:51","slug":"sau-7-gio-toi-tranh-ngay-4-thoi-quen-am-tham-lam-hai-mach-mau","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=4923","title":{"rendered":"Sau 7 gi\u1edd t\u1ed1i, tr\u00e1nh ngay 4 th\u00f3i quen \u00e2m th\u1ea7m l\u00e0m h\u1ea1i m\u1ea1ch m\u00e1u"},"content":{"rendered":"
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\n Chuy\u00ean gia tim m\u1ea1ch khuy\u1ebfn ngh\u1ecb tr\u00e1nh 4 th\u00f3i quen sau 7 gi\u1edd t\u1ed1i v\u00ec ch\u00fang c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u1ee7a tim v\u00e0 m\u1ea1ch m\u00e1u. <\/strong><\/h2>\n

Theo\u00a0CNBC, b\u00e1c s\u0129 tim m\u1ea1ch Sanjay Bhojraj (M\u1ef9), ng\u01b0\u1eddi h\u01a1n 20 n\u0103m kinh nghi\u1ec7m \u0111i\u1ec1u tr\u1ecb c\u00e1c b\u1ec7nh l\u00fd tim m\u1ea1ch, cho bi\u1ebft nh\u1eefng th\u00f3i quen sau 7 gi\u1edd t\u1ed1i c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n

Theo v\u1ecb b\u00e1c s\u0129, vi\u1ec7c h\u1ea1n ch\u1ebf nh\u1eefng th\u00f3i quen n\u00e0y gi\u00fap duy tr\u00ec nh\u1ecbp sinh h\u1ecdc \u1ed5n \u0111\u1ecbnh, gi\u1ea3m k\u00edch th\u00edch h\u1ec7 th\u1ea7n kinh giao c\u1ea3m, t\u1eeb \u0111\u00f3 t\u1ea1o \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 tim v\u00e0 h\u1ec7 m\u1ea1ch m\u00e1u c\u00f3 \u0111\u1ee7 th\u1eddi gian ngh\u1ec9 ng\u01a1i, ph\u1ee5c h\u1ed3i v\u00e0 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

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\"Chuy\u00ean<\/span><\/div>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Chuy\u00ean gia khuy\u1ebfn ngh\u1ecb h\u1ea1n ch\u1ebf m\u1ed9t s\u1ed1 th\u00f3i quen sau 7 gi\u1edd t\u1ed1i \u0111\u1ec3 h\u1ed7 tr\u1ee3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe tim m\u1ea1ch. (\u1ea2nh: Shutterstock)<\/p>\n

\u0102n khuya<\/strong><\/p>\n

Theo b\u00e1c s\u0129 Bhojraj, ho\u1ea1t \u0111\u1ed9ng trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a c\u01a1 th\u1ec3 ch\u1ecbu s\u1ef1 chi ph\u1ed1i c\u1ee7a nh\u1ecbp sinh h\u1ecdc. V\u1ec1 chi\u1ec1u v\u00e0 bu\u1ed5i t\u1ed1i, \u0111\u1ed9 nh\u1ea1y insulin b\u1eaft \u0111\u1ea7u gi\u1ea3m, khi\u1ebfn c\u01a1 th\u1ec3 x\u1eed l\u00fd \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

Vi\u1ec7c \u0103n t\u1ed1i qu\u00e1 mu\u1ed9n c\u00f3 th\u1ec3 l\u00e0m t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft sau \u0103n, r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a lipid v\u00e0 th\u00fac \u0111\u1ea9y c\u00e1c ph\u1ea3n \u1ee9ng vi\u00eam trong c\u01a1 th\u1ec3. Nhi\u1ec1u nghi\u00ean c\u1ee9u c\u0169ng cho th\u1ea5y, ho\u00e0n th\u00e0nh b\u1eefa \u0103n cu\u1ed1i trong ng\u00e0y s\u1edbm h\u01a1n s\u1ebd gi\u00fap ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p v\u00e0 \u0111\u01b0\u1eddng huy\u1ebft t\u1ed1t h\u01a1n, \u0111\u1ed3ng th\u1eddi g\u00f3p ph\u1ea7n gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch.<\/p>\n

Ngo\u00e0i ra, h\u1ec7 ti\u00eau h\u00f3a ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng v\u00e0o ban \u0111\u00eam c\u00f2n c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh t\u1ef1 ph\u1ee5c h\u1ed3i t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 \u2013 m\u1ed9t c\u01a1 ch\u1ebf quan tr\u1ecdng gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe c\u1ee7a tim v\u00e0 h\u1ec7 m\u1ea1ch m\u00e1u.<\/p>\n

Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1ea1nh v\u00e0o ban \u0111\u00eam<\/strong><\/p>\n

Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng tr\u1eafng ho\u1eb7c \u0111\u00e8n LED c\u01b0\u1eddng \u0111\u1ed9 cao sau khi m\u1eb7t tr\u1eddi l\u1eb7n c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m qu\u00e1 tr\u00ecnh ti\u1ebft melatonin – hormone gi\u00fap \u0111i\u1ec1u h\u00f2a chu k\u1ef3 ng\u1ee7, th\u1ee9c v\u00e0 tham gia v\u00e0o qu\u00e1 tr\u00ecnh \u0111i\u1ec1u h\u00f2a huy\u1ebft \u00e1p, \u0111\u1ed3ng th\u1eddi c\u00f3 vai tr\u00f2 ch\u1ed1ng oxy h\u00f3a. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y, ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1ea1nh v\u00e0o ban \u0111\u00eam c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh m\u1ea1ch v\u00e0nh c\u0169ng nh\u01b0 g\u00e2y r\u1ed1i lo\u1ea1n huy\u1ebft \u00e1p v\u1ec1 \u0111\u00eam.<\/p>\n

V\u00ec v\u1eady, b\u00e1c s\u0129 khuy\u1ebfn ngh\u1ecb n\u00ean chuy\u1ec3n sang s\u1eed d\u1ee5ng \u0111\u00e8n c\u00f3 \u00e1nh s\u00e1ng v\u00e0ng \u1ea5m v\u00e0o bu\u1ed5i t\u1ed1i \u0111\u1ec3 h\u1ea1n ch\u1ebf \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc v\u00e0 t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho c\u01a1 th\u1ec3 ngh\u1ec9 ng\u01a1i, ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n.<\/p>\n

Xem c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh d\u1ec5 g\u00e2y k\u00edch \u0111\u1ed9ng c\u1ea3m x\u00fac<\/strong><\/p>\n

Nh\u1eefng b\u1ed9 phim c\u00f3 t\u00ecnh ti\u1ebft c\u0103ng th\u1eb3ng, c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh tranh lu\u1eadn ch\u00ednh tr\u1ecb ho\u1eb7c nh\u1eefng tr\u1eadn \u0111\u1ea5u th\u1ec3 thao k\u1ecbch t\u00ednh \u0111\u1ec1u c\u00f3 th\u1ec3 k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh giao c\u1ea3m, khi\u1ebfn nh\u1ecbp tim t\u0103ng nhanh v\u00e0 huy\u1ebft \u00e1p t\u0103ng cao.<\/p>\n

N\u1ebfu t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng n\u00e0y k\u00e9o d\u00e0i, ch\u1ee9c n\u0103ng c\u1ee7a l\u1edbp n\u1ed9i m\u1ea1c m\u1ea1ch m\u00e1u c\u00f3 th\u1ec3 b\u1ecb \u1ea3nh h\u01b0\u1edfng, l\u00e0m gia t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi v\u1ed1n \u0111\u00e3 c\u00f3 y\u1ebfu t\u1ed1 nguy c\u01a1, nh\u1eefng c\u1ea3m x\u00fac qu\u00e1 m\u1ea1nh th\u1eadm ch\u00ed c\u00f3 th\u1ec3 k\u00edch ho\u1ea1t c\u00e1c bi\u1ebfn c\u1ed1 tim m\u1ea1ch c\u1ea5p t\u00ednh.<\/p>\n

B\u00e1c s\u0129 Bhojraj cho bi\u1ebft b\u1ea3n th\u00e2n c\u0169ng th\u00edch xem nh\u1eefng series h\u1ea5p d\u1eabn, nh\u01b0ng \u00f4ng kh\u00f4ng xem v\u00e0o bu\u1ed5i t\u1ed1i m\u00e0 th\u01b0\u1eddng \u0111\u1ec3 d\u00e0nh \u0111\u1ebfn cu\u1ed1i tu\u1ea7n. Theo \u00f4ng, \u0111i\u1ec1u n\u00e0y gi\u00fap h\u1ec7 th\u1ea7n kinh c\u00f3 \u0111\u1ee7 th\u1eddi gian th\u01b0 gi\u00e3n v\u00e0 ph\u1ee5c h\u1ed3i tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n

T\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0o bu\u1ed5i t\u1ed1i<\/strong><\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c t\u1ed1t cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch, nh\u01b0ng th\u1eddi \u0111i\u1ec3m v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n c\u0169ng r\u1ea5t quan tr\u1ecdng. Theo b\u00e1c s\u0129 Bhojraj, vi\u1ec7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ngay tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7 c\u00f3 th\u1ec3 khi\u1ebfn n\u1ed3ng \u0111\u1ed9 hormone cortisol (hormone c\u0103ng th\u1eb3ng) duy tr\u00ec \u1edf m\u1ee9c cao, khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f3 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i.<\/p>\n

B\u00e1c s\u0129 khuy\u1ebfn ngh\u1ecb, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 v\u1eadn \u0111\u1ed9ng nh\u1eb9 v\u00e0o bu\u1ed5i t\u1ed1i, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111i b\u1ed9 ho\u1eb7c gi\u00e3n c\u01a1, nh\u01b0ng n\u00ean tr\u00e1nh t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao qu\u00e1 s\u00e1t gi\u1edd \u0111i ng\u1ee7 \u0111\u1ec3 tim v\u00e0 h\u1ec7 th\u1ea7n kinh c\u00f3 \u0111\u1ee7 th\u1eddi gian th\u01b0 gi\u00e3n.<\/p>\n

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\"Gi\u1eadt<\/div>\n
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\n Gi\u1eadt m\u00ecnh th\u00f3i quen tr\u1eef th\u1ee9c \u0103n bi\u1ebfn t\u1ee7 l\u1ea1nh th\u00e0nh “\u1ed5” ch\u1ee9a vi khu\u1ea9n g\u00e2y b\u1ec7nh\n <\/div>\n
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Vi\u1ec7c t\u00edch tr\u1eef th\u1ef1c ph\u1ea9m trong t\u1ee7 l\u1ea1nh di\u1ec5n ra h\u1eb1ng ng\u00e0y nh\u1eb1m ti\u1ebft ki\u1ec7m th\u1eddi gian v\u00e0 chi ph\u00ed. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng hi\u1ec3u r\u00f5 nguy\u00ean t\u1eafc b\u1ea3o qu\u1ea3n…<\/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\/sau-7-gio-toi-tranh-ngay-4-thoi-quen-am-tham-lam-hai-mach-mau-c62a1778450.html<\/p>\n

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

Chuy\u00ean gia tim m\u1ea1ch khuy\u1ebfn ngh\u1ecb tr\u00e1nh 4 th\u00f3i quen sau 7 gi\u1edd t\u1ed1i v\u00ec ch\u00fang c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u1ee7a tim v\u00e0 m\u1ea1ch m\u00e1u. Theo\u00a0CNBC, b\u00e1c s\u0129 tim m\u1ea1ch Sanjay Bhojraj (M\u1ef9), ng\u01b0\u1eddi h\u01a1n 20 n\u0103m kinh nghi\u1ec7m \u0111i\u1ec1u tr\u1ecb c\u00e1c b\u1ec7nh l\u00fd tim m\u1ea1ch, cho bi\u1ebft nh\u1eefng th\u00f3i<\/p>\n","protected":false},"author":1,"featured_media":4924,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-4923","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\/4923","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=4923"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4923\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/4924"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}