{"id":16732,"date":"2020-08-21T03:04:59","date_gmt":"2020-08-21T03:04:59","guid":{"rendered":"https:\/\/hocvienit.vn\/?p=16732"},"modified":"2024-07-04T16:15:53","modified_gmt":"2024-07-04T09:15:53","slug":"nhung-nguy-co-khong-ngo-toi-cua-viec-mat-ngu","status":"publish","type":"post","link":"https:\/\/hocvienit.vn\/?p=16732","title":{"rendered":"NH\u1eeeNG NGUY C\u01a0 KH\u00d4NG NG\u1edc T\u1edaI C\u1ee6A VI\u1ec6C M\u1ea4T NG\u1ee6"},"content":{"rendered":"

B\u1ea1n l\u00fac n\u00e0o c\u0169ng b\u1eadn r\u1ed9n v\u00e0 c\u1ea3m th\u1ea5y m\u00ecnh kh\u00f4ng \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 l\u00e0m vi\u1ec7c hay \u0111i c\u00e0 ph\u00ea, giao l\u01b0u v\u1edbi b\u1ea1n b\u00e8. D\u01b0\u1eddng nh\u01b0 m\u1ed9t ng\u00e0y 24 ti\u1ebfng l\u00e0 kh\u00f4ng \u0111\u1ee7 v\u1edbi b\u1ea1n. B\u1ea1n \u0111ang t\u1ef1 h\u1ecfi t\u1ea1i sao kh\u00f4ng th\u1ec3 s\u1eed d\u1ee5ng th\u1eddi gian ban \u0111\u00eam khi m\u1ecdi s\u1ef1 \u1ed3n \u00e0o ban ng\u00e0y kh\u00f4ng th\u1ec3 l\u00e0m phi\u1ec1n b\u1ea1n t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c hay h\u1ecdc t\u1eadp. D\u01b0\u1edbi \u0111\u00e2y s\u1ebd l\u00e0 c\u00e2u tr\u1ea3 l\u1eddi cho nh\u1eefng ai \u0111ang l\u00e0 th\u00e0nh vi\u00ean c\u1ee7a c\u00e2u l\u1ea1c b\u1ed9 “c\u00fa \u0111\u00eam”.\u00a0Vi\u1ec7c m\u1ea5t ng\u1ee7<\/strong> t\u1ed3n t\u1ea1i r\u1ea5t nhi\u1ec1u nguy c\u01a1 m\u00e0 b\u1ea1n kh\u00f4ng ng\u1edd t\u1edbi \u0111\u1ea5y. H\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u ngay trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y nh\u00e9!<\/span><\/span><\/p>\n

\"NH\u1eeeNG
NH\u1eeeNG NGUY C\u01a0 KH\u00d4NG NG\u1edc T\u1edaI C\u1ee6A VI\u1ec6C M\u1ea4T NG\u1ee6<\/span><\/figcaption><\/figure>\n

T\u1ea1i sao ch\u00fang ta c\u1ea7n ng\u1ee7 \u00edt nh\u1ea5t 8 ti\u1ebfng m\u1ed7i ng\u00e0y?<\/strong><\/span><\/h2>\n

Kho\u1ea3ng th\u1eddi gian ng\u1ee7 ch\u00ednh l\u00e0 kho\u1ea3ng th\u1eddi gian m\u00e0 n\u00e3o b\u1ed9 “ngh\u1ec9 ng\u01a1i”. N\u00f3 kh\u00f4ng nh\u1eefng gi\u00fap ph\u1ee5c h\u1ed3i, “s\u1eeda ch\u1eefa” m\u00e0 n\u00f3 c\u00f2n c\u00f3 th\u1ec3 gi\u1eef cho b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta tr\u1ebb trung v\u00e0 “d\u1ebbo dai” trong th\u1eddi gian d\u00e0i. V\u00ec v\u1eady, hi\u1ec3u \u0111\u01b0\u1ee3c t\u1ea7m quan tr\u1ecdng c\u1ee7a gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t b\u01b0\u1edbc quan tr\u1ecdng \u0111\u1ec3 b\u1ea1n bi\u1ebft c\u00e1ch ng\u1ee7 ngon h\u01a1n.<\/span><\/p>\n

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Duy tr\u00ec “s\u1ef1 d\u1ebbo dai c\u1ee7a b\u1ed9 n\u00e3o”<\/span><\/h3>\n

C\u00e1c nh\u00e0 khoa h\u1ecdc \u0111\u00e3 s\u1eed d\u1ee5ng thu\u1eadt ng\u1eef “S\u1ef1 d\u1ebbo dai c\u1ee7a b\u1ed9 n\u00e3o” \u0111\u1ec3 ch\u1ec9 ra r\u1eb1ng m\u1ed9t b\u1ed9 n\u00e3o c\u00f3 th\u1ec3 b\u1ecb “c\u1ee9ng” – gi\u1ed1ng nh\u01b0 c\u01a1 b\u1eafp c\u1ee7a ch\u00fang ta n\u1ebfu l\u00e2u ng\u00e0y kh\u00f4ng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng. Nh\u1eefng nghi\u00ean c\u1ee9u c\u1ee7a tr\u01b0\u1eddng Y Harvard cho th\u1ea5y r\u1eb1ng m\u1ed9t ng\u01b0\u1eddi bi\u1ebft c\u00e1ch ng\u1ee7 ngon h\u01a1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung, h\u1ecdc t\u1eadp, t\u00e2m tr\u1ea1ng v\u00e0 kh\u1ea3 n\u0103ng ra quy\u1ebft \u0111\u1ecbnh t\u1ed1t h\u01a1n r\u1ea5t nhi\u1ec1u.<\/span><\/p>\n

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Duy tr\u00ec kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i cho c\u01a1 th\u1ec3<\/span><\/h3>\n

M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u tr\u00ean ng\u01b0\u1eddi v\u00e0 \u0111\u1ed9ng v\u1eadt cho th\u1ea5y gi\u1ea5c ng\u1ee7 gi\u00fap ph\u1ee5c h\u1ed3i, tr\u1ebb h\u00f3a v\u00e0 “s\u1eeda ch\u1eefa” t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a ch\u00fang ta. Ngo\u00e0i ra, g<\/span>i\u1ea5c ng\u1ee7 c\u00f2n h\u1ed7 tr\u1ee3 h\u1ed3i ph\u1ee5c c\u00e1c m\u00f4 t\u1ebf b\u00e0o v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp. Ng\u01b0\u1ee3c l\u1ea1i, m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u v\u1ec1 nh\u1eefng con v\u1eadt b\u1ecb m\u1ea5t ng\u1ee7 ho\u00e0n to\u00e0n th\u01b0\u1eddng ch\u1ebft trong v\u00e0i tu\u1ea7n khi h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch c\u1ee7a ch\u00fang suy s\u1ee5p.<\/span><\/span><\/p>\n

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Nh\u1eefng nguy c\u01a1 c\u1ee7a vi\u1ec7c kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/strong><\/span><\/h2>\n

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Gi\u1ea3m n\u0103ng su\u1ea5t trong m\u1ecdi ho\u1ea1t \u0111\u1ed9ng<\/span><\/h3>\n

Tr\u01b0\u1edbc khi ti\u1ebfp t\u1ee5c \u0111\u1ecdc nh\u1eefng d\u00f2ng d\u01b0\u1edbi \u0111\u00e2y, b\u1ea1n h\u00e3y t\u1ef1 tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi:\u00a0<\/span>“Li\u1ec7u b\u1ea1n c\u00f3 th\u1ec3 ho\u00e0n to\u00e0n t\u1eadp trung khi lu\u00f4n \u1edf trong tr\u1ea1ng th\u00e1i thi\u1ebfu ng\u1ee7?”<\/span><\/span><\/p>\n

Ch\u1eafc ch\u1eafn b\u1ea1n bi\u1ebft c\u00e2u tr\u1ea3 l\u1eddi r\u1ed3i \u0111\u1ea5y. V\u1edbi nh\u1eefng ng\u01b0\u1eddi thi\u1ebfu ng\u1ee7 th\u01b0\u1eddng xuy\u00ean, h\u1ecd s\u1ebd lu\u00f4n r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i m\u1ec7t m\u1ecfi, m\u1ea5t t\u1eadp trung. Kh\u00f4ng \u00edt ng\u01b0\u1eddi \u0111\u00e3 ph\u1ea3i nh\u1eadp vi\u1ec7n do t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe suy ki\u1ec7t ch\u1ec9 v\u1edbi m\u1ed9t l\u00fd do duy nh\u1ea5t: thi\u1ebfu ng\u1ee7.<\/span><\/p>\n

\"M\u1ea5t
M\u1ea5t ng\u1ee7 khi\u1ebfn b\u1ea1n kh\u00f3 t\u1eadp trung trong m\u1ecdi ho\u1ea1t \u0111\u1ed9ng<\/span><\/figcaption><\/figure>\n

Gi\u1ea3m tr\u00ed nh\u1edb<\/span><\/h3>\n

C\u00f3 th\u1ec3 b\u1ea1n kh\u00f4ng bi\u1ebft: Nh\u1eefng ng\u01b0\u1eddi m\u1ea5t ng\u1ee7 th\u01b0\u1eddng hay qu\u00ean. Kh\u00f4ng nh\u1eefng v\u1eady, n\u00f3 l\u00e0m gi\u1ea3m s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn vi\u1ec7c ra quy\u1ebft \u0111\u1ecbnh c\u1ee7a b\u1ea1n. Khi m\u1ed9t ai \u0111\u00f3 c\u1ea7n ph\u1ea3i ra m\u1ed9t quy\u1ebft \u0111\u1ecbnh quan tr\u1ecdng nh\u01b0ng nh\u1eefng g\u00ec anh ta ngh\u0129 \u0111\u1ebfn ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ed9t gi\u1ea5c ng\u1ee7 ngon, li\u1ec7u quy\u1ebft \u0111\u1ecbnh c\u1ee7a anh ta c\u00f3 th\u1ef1c s\u1ef1 \u0111\u00fang \u0111\u1eafn? T\u1ea5t nhi\u00ean l\u00e0 kh\u00f4ng r\u1ed3i \u0111\u00fang kh\u00f4ng n\u00e0o!<\/span><\/p>\n

\u00a0<\/span><\/p>\n

M\u1ea5t ng\u1ee7 khi\u1ebfn s\u1ee9c kh\u1ecfe b\u1ea1n suy y\u1ebfu<\/span><\/h3>\n

B\u1ea1n c\u00f3 mu\u1ed1n c\u00f3 cu\u1ed9c s\u1ed1ng l\u00e2u d\u00e0i v\u00e0 kh\u1ecfe m\u1ea1nh?\u00a0<\/span><\/p>\n

N\u1ebfu c\u00e2u tr\u1ea3 l\u1eddi l\u00e0 c\u00f3 th\u00ec ch\u1eafc ch\u1eafn b\u1ea1n c\u1ea7n h\u1ecdc c\u00e1ch ng\u1ee7 ngon h\u01a1n \u0111\u1ea5y. Khoa h\u1ecdc ch\u1ee9ng minh nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u00edt h\u01a1n s\u00e1u gi\u1edd m\u1ed7i \u0111\u00eam c\u00f3 nguy c\u01a1 t\u1eed vong cao h\u01a1n 13% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ee7 8 ti\u1ebfng m\u1ed9t ng\u00e0y.<\/span><\/p>\n

Th\u00eam v\u00e0o \u0111\u00f3, ng\u01b0\u1eddi ng\u1ee7 \u00edt h\u01a1n 6 gi\u1edd m\u1ed7i \u0111\u00eam th\u01b0\u1eddng c\u00f3 c\u00e1c nguy c\u01a1 sau<\/strong>:<\/span><\/p>\n

– B\u1ec7nh tim:<\/strong> B\u1ea1n c\u00f3 bi\u1ebft gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ed1i v\u1edbi tr\u00e1i tim c\u1ee7a b\u1ea1n kh\u00f4ng? \u0110\u1ec3 tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi n\u00e0y, h\u00e3y nh\u1edb r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u00edt c\u00f3 nguy c\u01a1 t\u1eed vong do b\u1ec7nh tim m\u1ea1ch cao h\u01a1n ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng. \u00cdt ng\u1ee7 s\u1ebd g\u00e2y ra nh\u1eefng nguy c\u01a1 cho c\u01a1 th\u1ec3 b\u1ea1n kh\u00f4ng k\u00e9m g\u00ec t\u00e1c h\u1ea1i c\u1ee7a vi\u1ec7c h\u00fat thu\u1ed1c g\u00e2y n\u00ean \u0111\u1ea5y.<\/span><\/p>\n

\"M\u1ea5t
M\u1ea5t ng\u1ee7 s\u1ebd g\u00e2y b\u00e9o ph\u00ec<\/span><\/figcaption><\/figure>\n

– B\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng:<\/strong> B\u00e9o ph\u00ec v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng l\u00e0 2 b\u1ec7nh c\u00f3 nguy\u00ean nh\u00e2n li\u00ean quan \u0111\u1ebfn vi\u1ec7c thi\u1ebfu ng\u1ee7. Tuy nhi\u00ean \u0111i\u1ec1u n\u00e0y ch\u01b0a th\u1ef1c s\u1ef1 ch\u1eafn ch\u1eafn 100% b\u1edfi c\u00f3 kh\u1ea3 n\u0103ng l\u00e0 do nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u00edt th\u01b0\u1eddng \u0103n nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u carbohydrate h\u01a1n.<\/span><\/p>\n

– B\u1ec7nh Alzheimer v\u00e0 ch\u1ee9ng suy gi\u1ea3m tr\u00ed nh\u1edb:<\/strong> Chuy\u00ean gia v\u1ec1 gi\u1ea5c ng\u1ee7 Walter Gaman, MD, thu\u1ed9c Executive Medicine c\u1ee7a Texas cho bi\u1ebft: “B\u1ed9 n\u00e3o c\u1ea7n c\u00f3 gi\u1ea5c ng\u1ee7 REM s\u00e2u \u0111\u1ec3 ng\u0103n ng\u1eeba b\u1ec7nh Alzheimer. B\u1ec7nh Alzheimer c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ef1 t\u00edch t\u1ee5 c\u1ee7a protein amyloid trong n\u00e3o. M\u1ed9t \u0111i\u1ec1u \u0111\u00e1ng kinh ng\u1ea1c l\u00e0 ngay c\u1ea3 m\u1ed9t \u0111\u00eam b\u1ecf ng\u1ee7 c\u0169ng khi\u1ebfn l\u01b0\u1ee3ng amyloid trong n\u00e3o t\u0103ng 5%”. V\u00ec v\u1eady, l\u1eddi khuy\u00ean d\u00e0nh cho b\u1ea1n l\u00e0 \u0111\u1eebng t\u1ea1o c\u01a1 h\u1ed9i \u0111\u1ec3 nh\u1eefng protein x\u1ea5u n\u00e0y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n.<\/span><\/p>\n

– Phi\u1ec1n mu\u1ed9n:<\/strong> C\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho th\u1ea5y h\u01a1n 2\/3 s\u1ed1 b\u1ec7nh nh\u00e2n tr\u1ea7m c\u1ea3m b\u1ecb r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7. Ng\u01b0\u1eddi b\u1ecb m\u1ea5t ng\u1ee7 th\u01b0\u1eddng xuy\u00ean c\u00f3 nguy c\u01a1 b\u1ecb tr\u1ea7m c\u1ea3m cao g\u1ea5p 4 l\u1ea7n n\u1ebfu c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 c\u1ee7a h\u1ecd kh\u00f4ng \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft. Ng\u1ee7 k\u00e9m c\u0169ng c\u00f3 li\u00ean quan \u0111\u1ebfn r\u1ed1i lo\u1ea1n l\u01b0\u1ee1ng c\u1ef1c, lo \u00e2u v\u00e0 ADHD (t\u0103ng \u0111\u1ed9ng gi\u1ea3m ch\u00fa \u00fd).<\/span><\/p>\n

– S\u1ee9c kh\u1ecfe c\u1ee7a da:<\/strong> Ch\u1eafc ch\u1eafn thi\u1ebfu ng\u1ee7 s\u1ebd l\u00e0m cho da b\u1ea1n k\u00e9m s\u0103n ch\u1eafc v\u00e0 c\u00e1c n\u1ebfp nh\u0103n s\u1ebd xu\u1ea5t hi\u1ec7n nhi\u1ec1u h\u01a1n. Ngo\u00e0i ra, m\u00e0u da con ng\u01b0\u1eddi th\u01b0\u1eddng s\u1ebd t\u1ed1i \u0111i n\u1ebfu g\u1eb7p t\u00ecnh tr\u1ea1ng m\u1ea5t ng\u1ee7 th\u01b0\u1eddng xuy\u00ean. N\u1ebfu ai \u0111\u00f3 \u0111ang than phi\u1ec1n v\u00ec t\u00ecnh tr\u1ea1ng th\u00e2m qu\u1ea7ng m\u1eaft, n\u1ed5i m\u1ee5n hay n\u1ebfp nh\u0103n ng\u00e0y c\u00e0ng nhi\u1ec1u v\u00e0 nh\u1eefng \u0111\u00eam m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i th\u00ec ch\u1eafc ch\u1eafn h\u1ecd \u0111\u00e3 bi\u1ebft nguy\u00ean nh\u00e2n r\u1ed3i \u0111\u1ea5y.<\/span><\/p>\n

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K\u1ebft lu\u1eadn<\/strong><\/span><\/h2>\n

M\u1ed9t gi\u1ea5c ng\u1ee7 ngon \u0111\u00e1ng gi\u00e1 ng\u00e0n v\u00e0ng, \u0111\u00f4i khi con ng\u01b0\u1eddi s\u1eb5n s\u00e0ng tr\u1ea3 m\u1ed9t c\u00e1i gi\u00e1 c\u1ef1c cao ch\u1ec9 \u0111\u1ec3 ng\u1ee7 ngon gi\u1ea5c m\u1ed7i t\u1ed1i. V\u00e0 n\u1ebfu b\u1ea1n kh\u00f4ng b\u1ecb m\u1ea5t ng\u1ee7 m\u00e0 ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 ch\u01b0a mu\u1ed1n \u0111i ng\u1ee7 th\u00ec h\u00e3y xem l\u1ea1i l\u1ecbch tr\u00ecnh sinh ho\u1ea1t c\u1ee7a b\u1ea3n th\u00e2n nh\u00e9. \u0110\u1eebng \u0111\u00e1nh \u0111\u1ed5i b\u1ea5t c\u1ee9 th\u1ee9 g\u00ec b\u1eb1ng s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00ednh b\u1ea1n.\u00a0<\/span><\/p>\n

M\u1ecdi chi ti\u1ebft xin vui l\u00f2ng li\u00ean h\u1ec7:
\n<\/i>C\u00d4NG TY C\u1ed4 PH\u1ea6N H\u1eccC VI\u1ec6N IT
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\nH\u1ecdc vi\u1ec7n IT.vn \u2013 Truy\u1ec1n ngh\u1ec1 th\u1ef1c t\u1ebf c\u00f9ng b\u1ea1n \u0111\u1ebfn th\u00e0nh c\u00f4ng!\u00a0<\/i><\/strong><\/p>\n

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