{"id":6928,"date":"2024-08-27T11:12:57","date_gmt":"2024-08-27T04:12:57","guid":{"rendered":"https:\/\/phukienmattroi.com\/index.php\/2024\/08\/27\/khac-phuc-chung-ngung-tho-khi-ngu\/"},"modified":"2024-08-27T11:12:57","modified_gmt":"2024-08-27T04:12:57","slug":"khac-phuc-chung-ngung-tho-khi-ngu","status":"publish","type":"post","link":"https:\/\/phukienmattroi.com\/index.php\/2024\/08\/27\/khac-phuc-chung-ngung-tho-khi-ngu\/","title":{"rendered":"Kh\u1eafc ph\u1ee5c ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7"},"content":{"rendered":"


\n<\/p>\n

Ng\u01b0\u1eddi th\u01b0\u1eddng ng\u01b0ng th\u1edf khi ng\u1ee7 n\u00ean \u0103n nhi\u1ec1u tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7, n\u1eb1m nghi\u00eang, b\u1ecf thu\u1ed1c l\u00e1 v\u00e0 r\u01b0\u1ee3u bia, t\u1eadp th\u1ec3 d\u1ee5c gi\u00fap t\u0103ng n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

\n

Theo T\u1ed5 ch\u1ee9c Gi\u1ea5c ng\u1ee7 M\u1ef9, ng\u01b0\u1eddi m\u1eafc ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7 th\u01b0\u1eddng th\u1edf h\u1ed5n h\u1ec3n, ngh\u1eb9t th\u1edf khi ng\u1ee7. Khi th\u1ee9c d\u1eady, c\u01a1 th\u1ec3 th\u01b0\u1eddng m\u1ec7t m\u1ecfi, thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng. Ng\u01b0\u1eddi b\u1ec7nh c\u0169ng d\u1ec5 b\u1ecb \u0111au \u0111\u1ea7u, kh\u00f3 t\u1eadp trung, g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 tr\u00ed nh\u1edb v\u00e0 t\u00e2m tr\u1ea1ng bu\u1ed5i s\u00e1ng n\u1ebfu ng\u01b0ng th\u1edf khi ng\u1ee7.<\/p>\n

\u0110\u1ec3 gi\u1ea3m t\u00ecnh tr\u1ea1ng n\u00e0y, ng\u01b0\u1eddi b\u1ec7nh c\u00f3 th\u1ec3 duy tr\u00ec nh\u1eefng th\u00f3i quen d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n

N\u1eb1m nghi\u00eang<\/strong><\/p>\n

Ng\u01b0\u1eddi m\u1eafc ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7 m\u1ee9c \u0111\u1ed9 nh\u1eb9 n\u00ean n\u1eb1m ng\u1ee7 nghi\u00eang. T\u01b0 th\u1ebf n\u00e0y gi\u00fap \u0111\u01b0\u1eddng th\u1edf th\u00f4ng tho\u00e1ng h\u01a1n. \u0110\u1ec3 ng\u0103n n\u1eb1m ng\u1eeda v\u00e0o ban \u0111\u00eam, n\u00ean k\u00ea m\u1ed9t chi\u1ebfc g\u1ed1i \u00f4m v\u00e0o l\u01b0ng ho\u1eb7c c\u1ed1 \u0111\u1ecbnh m\u1ed9t qu\u1ea3 b\u00f3ng nh\u1ecf, g\u1ed1i tr\u00ean l\u01b0ng.<\/p>\n

\u0110i\u1ec1u tr\u1ecb m\u1ea5t ng\u1ee7<\/strong><\/p>\n

Ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7 c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ea5t ng\u1ee7 th\u01b0\u1eddng xuy\u00ean. Nh\u1eb1m c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng n\u00e0y, n\u00ean h\u1ea1n ch\u1ebf cafeine, tr\u00e1nh s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed khi \u0111i ng\u1ee7. Ng\u01b0\u1eddi b\u1ec7nh c\u1ea7n kh\u1eafc ph\u1ee5c t\u00ecnh tr\u1ea1ng \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 nh\u01b0 r\u1ed1i lo\u1ea1n c\u1eed \u0111\u1ed9ng ch\u00e2n, lo l\u1eafng, tr\u1ea7m c\u1ea3m \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n. Tr\u00e1nh d\u00f9ng thu\u1ed1c an th\u1ea7n v\u00ec ch\u00fang l\u00e0m t\u0103ng th\u00eam s\u1ed1 l\u1ea7n ng\u01b0ng th\u1edf v\u00e0o ban \u0111\u00eam.<\/p>\n

\n
\"N\u1eb1m<\/div>
\n

N\u1eb1m nghi\u00eang \u0111\u1ec3 d\u1ec5 th\u1edf h\u01a1n khi ng\u1ee7. \u1ea2nh: Freepik<\/em><\/p>\n<\/figcaption><\/figure>\n

\u0102n nhi\u1ec1u tr\u00e1i c\u00e2y, rau c\u1ee7<\/strong><\/p>\n

C\u00e1ch \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng, ch\u1ed1ng l\u1ea1i m\u1ec7t m\u1ecfi do ng\u01b0ng th\u1edf khi ng\u1ee7 l\u00e0 \u0103n th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh. N\u00ean ch\u1ecdn tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7 t\u01b0\u01a1i, c\u1eaft b\u1ecf m\u00f3n \u0103n l\u00e0m hao t\u1ed1n n\u0103ng l\u01b0\u1ee3ng nh\u01b0 k\u1eb9o, n\u01b0\u1edbc ng\u1ecdt v\u00e0 c\u00e1c \u0111\u1ed3 u\u1ed1ng nhi\u1ec1u \u0111\u01b0\u1eddng kh\u00e1c. \u0110\u1ed3 ng\u1ecdt th\u01b0\u1eddng \u0111\u01b0\u1ee3c y\u00eau th\u00edch, gi\u1ea3m th\u00e8m \u0103n t\u1ea1m th\u1eddi nh\u01b0ng khi\u1ebfn ng\u01b0\u1eddi d\u00f9ng suy gi\u1ea3m n\u0103ng l\u01b0\u1ee3ng sau \u0111\u00f3.<\/p>\n

U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/strong><\/p>\n

Ng\u01b0\u1eddi ng\u01b0ng th\u1edf khi ng\u1ee7 c\u00f3 nguy c\u01a1 m\u1ea5t n\u01b0\u1edbc v\u00e0o ban \u0111\u00eam do h\u00e1 mi\u1ec7ng th\u1edf, ch\u1ea5t l\u1ecfng tho\u00e1t ra nhi\u1ec1u h\u01a1n. U\u1ed1ng n\u01b0\u1edbc \u0111\u1ec1u \u0111\u1eb7n trong su\u1ed1t c\u1ea3 ng\u00e0y gi\u00fap c\u01a1 th\u1ec3 gi\u1eef \u0111\u1ee7 n\u01b0\u1edbc. Kh\u00f4ng n\u00ean u\u1ed1ng m\u1ed9t l\u01b0\u1ee3ng l\u1edbn n\u01b0\u1edbc tr\u01b0\u1edbc khi l\u00ean gi\u01b0\u1eddng v\u00ec \u0111i v\u1ec7 sinh l\u00fac n\u1eeda \u0111\u00eam l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7. Theo nghi\u00ean c\u1ee9u n\u0103m 2007-2012 c\u1ee7a Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc Bang Pennsylvania (M\u1ef9), tr\u00ean h\u01a1n 26.000 ng\u01b0\u1eddi, ng\u1ee7 6 ti\u1ebfng v\u00e0o ban \u0111\u00eam c\u00f3 nguy c\u01a1 m\u1ea5t n\u01b0\u1edbc cao h\u01a1n so v\u1edbi ng\u1ee7 8 ti\u1ebfng.<\/p>\n

B\u1ecf thu\u1ed1c l\u00e1<\/strong><\/p>\n

Theo nghi\u00ean c\u1ee9u n\u0103m 2018 c\u1ee7a Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc Porto (B\u1ed3 \u0110\u00e0o Nha), ng\u01b0\u1eddi h\u00fat thu\u1ed1c c\u00f3 xu h\u01b0\u1edbng ng\u1ee7 \u00edt, kh\u00f3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7 v\u00e0 th\u01b0\u1eddng c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 k\u00e9m h\u01a1n. \u0110i\u1ec1u n\u00e0y do nicotine l\u00e0m gi\u00e1n \u0111o\u1ea1n chu k\u1ef3 ng\u1ee7 – th\u1ee9c. Kh\u00f3i thu\u1ed1c (k\u1ec3 c\u1ea3 thu\u1ed1c l\u00e1 \u0111i\u1ec7n t\u1eed) c\u00f2n g\u00e2y k\u00edch \u1ee9ng \u0111\u01b0\u1eddng h\u00f4 h\u1ea5p tr\u00ean, khi\u1ebfn ch\u1ee9ng ng\u00e1y v\u00e0 ng\u01b0ng th\u1edf khi ng\u1ee7 n\u1eb7ng h\u01a1n. B\u1ecf h\u00fat thu\u1ed1c c\u00f3 th\u1ec3 t\u0103ng n\u0103ng l\u01b0\u1ee3ng cho ng\u01b0\u1eddi m\u1eafc ng\u01b0ng th\u1edf khi ng\u1ee7 v\u00e0 ng\u0103n t\u1ed5n th\u01b0\u01a1ng ph\u1ed5i.<\/p>\n

Tr\u00e1nh u\u1ed1ng r\u01b0\u1ee3u<\/strong><\/p>\n

U\u1ed1ng r\u01b0\u1ee3u bia l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam t\u00ecnh tr\u1ea1ng ng\u01b0ng th\u1edf. R\u01b0\u1ee3u \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tr\u01b0\u01a1ng l\u1ef1c c\u01a1 \u1edf \u0111\u01b0\u1eddng h\u00f4 h\u1ea5p tr\u00ean, khi\u1ebfn v\u00f2m mi\u1ec7ng m\u1ec1m \u0111i, c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng b\u1ecb \u0111\u00f3ng l\u1ea1i v\u00e0 x\u1eb9p xu\u1ed1ng g\u00e2y kh\u00f3 th\u1edf.<\/p>\n

Gi\u1ea3m c\u00e2n<\/strong><\/p>\n

Ch\u1ea5t b\u00e9o th\u1eeba c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf \u0111\u01b0\u1eddng th\u1edf khi ng\u1ee7. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u c\u1ee7a Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc Eastern Finland (Ph\u1ea7n Lan) \u0111\u00e3 theo d\u00f5i 57 ng\u01b0\u1eddi b\u00e9o ph\u00ec m\u1eafc ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7 do t\u1eafc ngh\u1ebdn trong 5 n\u0103m (2008-2013). K\u1ebft qu\u1ea3 cho th\u1ea5y ng\u01b0\u1eddi gi\u1ea3m c\u00e2n v\u00e0 gi\u1eef c\u00e2n n\u1eb7ng kh\u1ecfe m\u1ea1nh c\u00f3 th\u1ec3 ng\u0103n ng\u1eeba b\u1ec7nh ti\u1ebfn tri\u1ec3n, lo\u1ea1i b\u1ecf ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7.<\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c<\/strong><\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c ban ng\u00e0y gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n v\u00e0o ban \u0111\u00eam, gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Nam 2016, B\u1ec7nh vi\u1ec7n IMIP – Recife (Brazil) \u0111\u00e3 nghi\u00ean c\u1ee9u vai tr\u00f2 c\u1ee7a t\u1eadp th\u1ec3 d\u1ee5c v\u1edbi ch\u1ee9ng ng\u01b0ng th\u1edf khi ng\u1ee7 do t\u1eafc ngh\u1ebdn tr\u00ean 250 ng\u01b0\u1eddi b\u1ec7nh. H\u1ecd k\u1ebft lu\u1eadn r\u1eb1ng k\u1ebft h\u1ee3p th\u1ec3 d\u1ee5c nh\u1ecbp \u0111i\u1ec7u v\u00e0 r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c l\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 \u1edf \u0111\u01b0\u1eddng h\u00f4 h\u1ea5p tr\u00ean, ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng x\u1eb9p xu\u1ed1ng. N\u00f3 c\u00f2n l\u00e0m gi\u1ea3m t\u00edch t\u1ee5 ch\u1ea5t l\u1ecfng \u1edf c\u1ed5 c\u1ea3n tr\u1edf kh\u1ea3 n\u0103ng th\u1edf v\u00e0 gi\u1ea3m vi\u00eam.<\/p>\n

Ki\u1ec3m tra s\u1ee9c kh\u1ecfe<\/strong><\/p>\n

Ng\u01b0\u1eddi b\u1ecb ng\u01b0ng th\u1edf khi ng\u1ee7 \u0111\u00f4i khi do m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng, suy gi\u00e1p ho\u1eb7c h\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean, ch\u1ee9ng ng\u1ee7 r\u0169. Ng\u01b0\u1eddi b\u1ec7nh n\u00ean ki\u1ec3m tra s\u1ee9c kh\u1ecfe \u0111\u1ec3 lo\u1ea1i tr\u1eeb nh\u1eefng b\u1ec7nh n\u00e0y v\u00e0 c\u00f3 bi\u1ec7n ph\u00e1p kh\u1eafc ph\u1ee5c.<\/p>\n

Mai Cat<\/strong> (Theo Everyday Health<\/em>)<\/p>\n\n\n\n
\u0110\u1ed9c gi\u1ea3 \u0111\u1eb7t c\u00e2u h\u1ecfi b\u1ec7nh th\u1ea7n kinh t\u1ea1i \u0111\u00e2y \u0111\u1ec3 b\u00e1c s\u0129 gi\u1ea3i \u0111\u00e1p<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


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

Ng\u01b0\u1eddi th\u01b0\u1eddng ng\u01b0ng th\u1edf khi ng\u1ee7 n\u00ean \u0103n nhi\u1ec1u tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7, n\u1eb1m nghi\u00eang, b\u1ecf thu\u1ed1c l\u00e1 v\u00e0 r\u01b0\u1ee3u bia, t\u1eadp th\u1ec3 d\u1ee5c gi\u00fap t\u0103ng n\u0103ng l\u01b0\u1ee3ng. 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