{"id":8211,"date":"2026-08-02T22:17:24","date_gmt":"2026-08-02T15:17:24","guid":{"rendered":"https:\/\/useful.vn\/?p=8211"},"modified":"2026-08-02T22:17:24","modified_gmt":"2026-08-02T15:17:24","slug":"5-thoi-quen-buoi-sang-don-gian-giup-keo-dai-tuoi-tho-ngua-lao-hoa","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=8211","title":{"rendered":"5 th\u00f3i quen bu\u1ed5i s\u00e1ng \u0111\u01a1n gi\u1ea3n gi\u00fap k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd, ng\u1eeba l\u00e3o h\u00f3a"},"content":{"rendered":"
\n


\n Nh\u1eefng vi\u1ec7c t\u01b0\u1edfng nh\u01b0 r\u1ea5t nh\u1ecf sau khi th\u1ee9c d\u1eady nh\u01b0 u\u1ed1ng n\u01b0\u1edbc, v\u1eadn \u0111\u1ed9ng hay \u0103n s\u00e1ng \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n gi\u1ea3m nguy c\u01a1 b\u1ec7nh t\u1eadt v\u00e0 h\u1ed7 tr\u1ee3 s\u1ed1ng kh\u1ecfe, s\u1ed1ng th\u1ecd h\u01a1n. <\/strong><\/h2>\n

Bu\u1ed5i s\u00e1ng \u0111\u01b0\u1ee3c xem l\u00e0 \u201cth\u1eddi \u0111i\u1ec3m v\u00e0ng\u201d \u0111\u1ec3 thi\u1ebft l\u1eadp nh\u1ecbp sinh h\u1ecdc v\u00e0 kh\u1edfi \u0111\u1ed9ng c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3. Theo c\u00e1c chuy\u00ean gia, ch\u1ec9 v\u1edbi m\u1ed9t v\u00e0i thay \u0111\u1ed5i nh\u1ecf trong th\u00f3i quen h\u1eb1ng ng\u00e0y, m\u1ed7i ng\u01b0\u1eddi c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t, tinh th\u1ea7n c\u0169ng nh\u01b0 gi\u1ea3m t\u1ed1c \u0111\u1ed9 l\u00e3o h\u00f3a theo th\u1eddi gian \u0111\u1ec3 s\u1ed1ng th\u1ecd h\u01a1n.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 th\u00f3i quen bu\u1ed5i s\u00e1ng \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch duy tr\u00ec:<\/p>\n

Th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t khung gi\u1edd<\/strong><\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c duy tr\u00ec th\u1eddi \u0111i\u1ec3m th\u1ee9c d\u1eady \u1ed5n \u0111\u1ecbnh m\u1ed7i ng\u00e0y gi\u00fap \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc ho\u1ea1t \u0111\u1ed9ng nh\u1ecbp nh\u00e0ng h\u01a1n. Khi nh\u1ecbp sinh h\u1ecdc \u0111\u01b0\u1ee3c \u0111\u1ed3ng b\u1ed9, c\u01a1 th\u1ec3 \u0111i\u1ec1u h\u00f2a t\u1ed1t h\u01a1n qu\u00e1 tr\u00ecnh ti\u1ebft hormone, gi\u1ea5c ng\u1ee7, chuy\u1ec3n h\u00f3a v\u00e0 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u00e1c c\u01a1 quan.<\/p>\n

Ng\u01b0\u1ee3c l\u1ea1i, vi\u1ec7c thay \u0111\u1ed5i gi\u1edd ng\u1ee7 – th\u1ee9c li\u00ean t\u1ee5c ho\u1eb7c ng\u1ee7 n\u01b0\u1edbng v\u00e0o cu\u1ed1i tu\u1ea7n d\u1ec5 l\u00e0m r\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc, khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi, gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng trong ng\u00e0y.<\/p>\n

Th\u1ee9c d\u1eady \u0111\u00fang gi\u1edd c\u0169ng gi\u00fap c\u01a1 th\u1ec3 chuy\u1ec3n t\u1eeb tr\u1ea1ng th\u00e1i ngh\u1ec9 sang ho\u1ea1t \u0111\u1ed9ng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean, h\u1ea1n ch\u1ebf c\u1ea3m gi\u00e1c u\u1ec3 o\u1ea3i sau khi ng\u1ee7 d\u1eady.<\/p>\n

U\u1ed1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc sau khi th\u1ee9c d\u1eady<\/strong><\/p>\n

Sau kho\u1ea3ng 6-8 gi\u1edd ng\u1ee7, c\u01a1 th\u1ec3 th\u01b0\u1eddng r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng thi\u1ebfu n\u01b0\u1edbc nh\u1eb9. V\u00ec v\u1eady, u\u1ed1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u01b0\u1edbc \u1ea5m, ngay sau khi th\u1ee9c d\u1eady gi\u00fap b\u00f9 n\u01b0\u1edbc, h\u1ed7 tr\u1ee3 tu\u1ea7n ho\u00e0n v\u00e0 k\u00edch ho\u1ea1t qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t.<\/p>\n

N\u01b0\u1edbc \u1ea5m c\u00f2n c\u00f3 th\u1ec3 gi\u00fap h\u1ec7 ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng thu\u1eadn l\u1ee3i h\u01a1n khi b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi, gi\u1ea3m c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng v\u00e0 chu\u1ea9n b\u1ecb cho b\u1eefa s\u00e1ng.<\/p>\n

\u0110\u00e2y c\u0169ng \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t \u201cth\u00f3i quen kh\u1edfi \u0111\u1ed9ng\u201d gi\u00fap h\u00ecnh th\u00e0nh l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, b\u1edfi khi b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi b\u1eb1ng m\u1ed9t h\u00e0nh \u0111\u1ed9ng t\u00edch c\u1ef1c, m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng duy tr\u00ec c\u00e1c l\u1ef1a ch\u1ecdn t\u1ed1t cho s\u1ee9c kh\u1ecfe trong su\u1ed1t c\u1ea3 ng\u00e0y.<\/p>\n

\n
\"5<\/span><\/p>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

5 th\u00f3i quen bu\u1ed5i s\u00e1ng c\u1ef1c k\u1ef3 \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 s\u1ed1ng th\u1ecd.<\/p>\n

V\u1eadn \u0111\u1ed9ng nh\u1eb9 \u0111\u1ec3 \u0111\u00e1nh th\u1ee9c c\u01a1 th\u1ec3<\/strong><\/p>\n

Kh\u00f4ng c\u1ea7n t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao, ch\u1ec9 10-15 ph\u00fat \u0111i b\u1ed9, gi\u00e3n c\u01a1, t\u1eadp yoga ho\u1eb7c h\u00edt th\u1edf s\u00e2u v\u00e0o bu\u1ed5i s\u00e1ng c\u0169ng \u0111\u1ee7 gi\u00fap c\u01a1 th\u1ec3 l\u01b0u th\u00f4ng m\u00e1u t\u1ed1t h\u01a1n.<\/p>\n

Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u1eb9 gi\u00fap gi\u1ea3m t\u00ecnh tr\u1ea1ng c\u1ee9ng kh\u1edbp sau m\u1ed9t \u0111\u00eam d\u00e0i, t\u0103ng l\u01b0\u1ee3ng oxy \u0111\u1ebfn n\u00e3o, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n s\u1ef1 t\u1ec9nh t\u00e1o, kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 hi\u1ec7u qu\u1ea3 l\u00e0m vi\u1ec7c.<\/p>\n

\u0110i\u1ec3m \u0111\u00e1ng ch\u00fa \u00fd l\u00e0 c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 d\u1ec5 duy tr\u00ec l\u00e2u d\u00e0i, ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u l\u1ee9a tu\u1ed5i v\u00e0 tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n t\u1ef1 nhi\u00ean c\u1ee7a l\u1ed1i s\u1ed1ng kh\u1ecfe m\u1ea1nh.<\/p>\n

\u0102n s\u00e1ng \u0111\u1ea7y \u0111\u1ee7, h\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m nhi\u1ec1u \u0111\u01b0\u1eddng<\/strong><\/p>\n

C\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng khuy\u1ebfn c\u00e1o kh\u00f4ng n\u00ean b\u1ecf b\u1eefa s\u00e1ng. M\u1ed9t b\u1eefa \u0103n c\u00e2n b\u1eb1ng v\u1edbi protein, ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t s\u1ebd gi\u00fap \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft, duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ea1n ch\u1ebf c\u1ea3m gi\u00e1c \u0111\u00f3i gi\u1eefa bu\u1ed5i.<\/p>\n

Nh\u1eefng th\u1ef1c ph\u1ea9m nh\u01b0 tr\u1ee9ng, y\u1ebfn m\u1ea1ch, s\u1eefa chua, c\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 tr\u00e1i c\u00e2y t\u01b0\u01a1i l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p cho b\u1eefa s\u00e1ng.<\/p>\n

Ng\u01b0\u1ee3c l\u1ea1i, b\u1eefa s\u00e1ng ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng ho\u1eb7c th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n c\u00f3 th\u1ec3 khi\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng nhanh r\u1ed3i gi\u1ea3m \u0111\u1ed9t ng\u1ed9t, l\u00e0m c\u01a1 th\u1ec3 nhanh m\u1ec7t v\u00e0 t\u0103ng c\u1ea3m gi\u00e1c th\u00e8m \u0103n.<\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, \u0103n ch\u1eadm, nhai k\u1ef9 v\u00e0 t\u1eadp trung v\u00e0o b\u1eefa \u0103n c\u0169ng g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a v\u00e0 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng th\u1ee9c \u0103n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3.<\/p>\n

D\u00e0nh v\u00e0i ph\u00fat th\u01b0 gi\u00e3n tinh th\u1ea7n<\/strong><\/p>\n

Kh\u1edfi \u0111\u1ea7u ng\u00e0y m\u1edbi b\u1eb1ng tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 l\u00e0m t\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ec7 th\u1ea7n kinh giao c\u1ea3m, \u1ea3nh h\u01b0\u1edfng kh\u00f4ng t\u1ed1t \u0111\u1ebfn tim m\u1ea1ch v\u00e0 n\u1ed9i ti\u1ebft.<\/p>\n

Ch\u1ec9 c\u1ea7n d\u00e0nh v\u00e0i ph\u00fat \u0111\u1ec3 h\u00edt th\u1edf s\u00e2u, ng\u1ed3i t\u0129nh l\u1eb7ng, thi\u1ec1n ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 quan s\u00e1t khung c\u1ea3nh xung quanh c\u0169ng gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n v\u00e0 chu\u1ea9n b\u1ecb t\u1ed1t h\u01a1n cho m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c.<\/p>\n

Nhi\u1ec1u nghi\u00ean c\u1ee9u c\u0169ng ghi nh\u1eadn nh\u1eefng ng\u01b0\u1eddi duy tr\u00ec th\u00f3i quen th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m ho\u1eb7c nu\u00f4i d\u01b0\u1ee1ng l\u00f2ng bi\u1ebft \u01a1n v\u00e0o bu\u1ed5i s\u00e1ng th\u01b0\u1eddng c\u00f3 m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng th\u1ea5p h\u01a1n v\u00e0 kh\u1ea3 n\u0103ng th\u00edch \u1ee9ng v\u1edbi \u00e1p l\u1ef1c t\u1ed1t h\u01a1n.<\/p>\n

Theo c\u00e1c chuy\u00ean gia, kh\u00f4ng c\u00f3 m\u1ed9t b\u00ed quy\u1ebft duy nh\u1ea5t gi\u00fap k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd. Tuy nhi\u00ean, vi\u1ec7c ki\u00ean tr\u00ec duy tr\u00ec nh\u1eefng th\u00f3i quen l\u00e0nh m\u1ea1nh ngay t\u1eeb \u0111\u1ea7u ng\u00e0y s\u1ebd t\u1ea1o n\u00ean t\u00e1c \u0111\u1ed9ng t\u00edch l\u0169y theo th\u1eddi gian, g\u00f3p ph\u1ea7n gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh m\u1ea1n t\u00ednh, n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a kh\u1ecfe m\u1ea1nh.<\/p>\n

\n
\n
\"5<\/div>\n
\n
\n 5 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe khi \u0103n ng\u00f4 lu\u1ed9c v\u00e0o bu\u1ed5i s\u00e1ng\n <\/div>\n
\n

Ng\u00f4 lu\u1ed9c l\u00e0 m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00fap kh\u1edfi \u0111\u1ea7u ng\u00e0y m\u1edbi kh\u1ecfe m\u1ea1nh. Tham kh\u1ea3o 5 l\u00fd do cho th\u1ea5y ng\u00f4 lu\u1ed9c l\u00e0 b\u1eefa \u0103n s\u00e1ng c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe.<\/p>\n<\/div>\n

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

https:\/\/www.24h.com.vn\/suc-khoe\/5-thoi-quen-buoi-sang-cuc-ky-don-gian-de-song-tho-dac-biet-la-viec-so-1-c62a1781310.html<\/p>\n

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

Nh\u1eefng vi\u1ec7c t\u01b0\u1edfng nh\u01b0 r\u1ea5t nh\u1ecf sau khi th\u1ee9c d\u1eady nh\u01b0 u\u1ed1ng n\u01b0\u1edbc, v\u1eadn \u0111\u1ed9ng hay \u0103n s\u00e1ng \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n gi\u1ea3m nguy c\u01a1 b\u1ec7nh t\u1eadt v\u00e0 h\u1ed7 tr\u1ee3 s\u1ed1ng kh\u1ecfe, s\u1ed1ng th\u1ecd h\u01a1n. Bu\u1ed5i s\u00e1ng \u0111\u01b0\u1ee3c xem l\u00e0 \u201cth\u1eddi \u0111i\u1ec3m v\u00e0ng\u201d \u0111\u1ec3 thi\u1ebft l\u1eadp nh\u1ecbp sinh h\u1ecdc v\u00e0 kh\u1edfi \u0111\u1ed9ng c\u00e1c<\/p>\n","protected":false},"author":1,"featured_media":8212,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-8211","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\/8211","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=8211"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/8211\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/8212"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8211"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}