{"id":1009,"date":"2020-02-27T15:25:53","date_gmt":"2020-02-27T08:25:53","guid":{"rendered":"https:\/\/illume-emag.com\/?p=1009"},"modified":"2022-01-12T11:32:17","modified_gmt":"2022-01-12T19:32:17","slug":"cac-meo-de-kiem-soat-tinh-trang-uong-khi-cang-thang","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/cac-meo-de-kiem-soat-tinh-trang-uong-khi-cang-thang\/","title":{"rendered":"C\u00e1c m\u1eb9o \u0111\u1ec3 ki\u1ec3m so\u00e1t t\u00ecnh tr\u1ea1ng \u0103n u\u1ed1ng khi c\u0103ng th\u1eb3ng"},"content":{"rendered":"

B\u1ea1n c\u00f3 bao gi\u1edd c\u1ea3m th\u1ea5y mu\u1ed1n \u0103n m\u1ed9t mi\u1ebfng b\u00e1nh s\u00f4 c\u00f4 la hay m\u1ed9t t\u00fai s\u00f4 c\u00f4 la vi\u00ean sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng ch\u01b0a? N\u1ebfu c\u00f3 th\u00ec b\u1ea1n kh\u00f4ng ph\u1ea3i l\u00e0 ng\u01b0\u1eddi duy nh\u1ea5t nh\u01b0 v\u1eady. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y c\u00e1c s\u1ef1 vi\u1ec7c g\u00e2y c\u0103ng th\u1eb3ng l\u00e0m k\u00edch ho\u1ea1t c\u00e1c c\u01a1 ch\u1ebf li\u00ean quan \u0111\u1ebfn trao \u0111\u1ed5i ch\u1ea5t, kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 th\u01b0\u1edfng ph\u1ea1t.<\/p>\n

\u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a g\u00ec v\u1edbi v\u00f2ng eo c\u1ee7a b\u1ea1n? Ngh\u0129a l\u00e0 thanh k\u1eb9o b\u1ea1n \u0111ang mu\u1ed1n \u0103n sau m\u1ed9t s\u1ef1 vi\u1ec7c c\u0103ng th\u1eb3ng (ho\u1eb7c m\u1ed9t chu\u1ed7i c\u00e1c s\u1ef1 vi\u1ec7c c\u0103ng th\u1eb3ng) c\u00f3 th\u1ec3 do t\u00e1c \u0111\u1ed9ng k\u1ebft h\u1ee3p c\u1ee7a c\u00e1c y\u1ebfu t\u1ed1 sinh l\u00fd v\u00e0 t\u00e2m l\u00fd.<\/p>\n

\"\"<\/p>\n

C\u0103ng th\u1eb3ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ef1 th\u00e8m \u0103n c\u1ee7a b\u1ea1n nh\u01b0 th\u1ebf n\u00e0o?<\/b><\/p>\n

Nh\u1eefng nghi\u00ean c\u1ee9u cho th\u1ea5y ph\u1ee5 n\u1eef th\u01b0\u1eddng xuy\u00ean c\u00f3 m\u1ee9c c\u0103ng th\u1eb3ng cao c\u00f3 khuynh h\u01b0\u1edbng th\u00e9m an theo c\u1ea3m t\u00ednh. Ngo\u00e0i c\u00e1c ph\u1ea3n \u1ee9ng t\u00e2m l\u00fd v\u1edbi \u00e1p l\u1ef1c c\u00f2n c\u00f3 c\u00e1c ph\u1ea3n \u1ee9ng sinh l\u00fd. Trong l\u00fac b\u1ecb c\u0103ng th\u1eb3ng, c\u01a1 th\u1ec3 ti\u1ebft ra h\u00f3oc m\u00f4n cortisol gi\u00fap c\u01a1 th\u1ec3 t\u1ef1 b\u1ea3o v\u1ec7. Tuy nhi\u00ean, n\u1ebfu h\u00e0m l\u01b0\u1ee3ng cortisol cao trong th\u1eddi gian k\u00e9o d\u00e0i nh\u01b0 trong nh\u1eefng khi c\u0103ng th\u1eb3ng s\u1ea3n sinh li\u00ean t\u1ee5c l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u0103ng l\u01b0\u1ee3ng th\u1ee9c \u0103n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3, tr\u1eef m\u1ee1 v\u00e0 t\u0103ng c\u00e2n.<\/p>\n

Th\u1eddi \u0111i\u1ec3m c\u00f3 ph\u1ea3i l\u00e0 v\u1ea5n \u0111\u1ec1?<\/b><\/p>\n

Theo m\u1ed9t nghi\u00ean c\u1ee9u t\u1eeb C\u1ee5c Khoa h\u1ecdc th\u1ea7n kinh v\u00e0 h\u00e0nh vi Johns Hopkins, th\u1eddi \u0111i\u1ec3m c\u00f3 l\u1ebd \u0111\u00f3ng m\u1ed9t vai tr\u00f2 trong c\u00e1c ph\u1ea3n \u1ee9ng c\u1ee7a s\u1ef1 th\u00e8m \u0103n v\u00e0 h\u00f3oc m\u00f4n ti\u1ebft ra \u1edf c\u01a1 quan ti\u00eau h\u00f3a s\u1ebd ph\u1ea3n \u1ee9ng v\u1edbi m\u00f3n ch\u00fang ta an v\u00e0o v\u00e0 nh\u1eefng kh\u00f3 ch\u1ecbu g\u00e2y ra stress.(m\u1ee9c kh\u00f3 ch\u1ecbu n\u00e0y d0\u00e3 \u0111\u01b0a \u0111\u01b0a v\u00e0o nghi\u00ean c\u1ee9u \u0111\u1ec3 xem con ng\u01b0\u1eddi ch\u00fang ta ph\u1ea3n \u1ee9ng v\u1edbi c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c nhau v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 gay c\u0103ng th\u1eb3ng nh\u01b0 th\u1ebf n\u00e0o ) Nghi\u00ean c\u1ee9u n\u00e0y cho th\u1ea5y r\u1eb1ng \u201cbu\u1ed5i chi\u1ec1u\/t\u1ed1i c\u00f3 l\u1ebd l\u00e0 th\u1eddi \u0111i\u1ec3m c\u00f3 nguy c\u01a1 \u0103n qu\u00e1 nhi\u1ec1u cao, c\u1ee5 th\u1ec3 l\u00e0 khi k\u00e8m v\u1edbi vi\u1ec7c ti\u1ebfp x\u00fac \u00e1p l\u1ef1c c\u0103ng th\u1eb3ng v\u00e0 v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0103n u\u1ed1ng v\u00f4 \u0111\u1ed9.\u201d \u0110i\u1ec1u n\u00e0y ngh\u0129a l\u00e0 b\u1eefa \u0103n khi \u0111i l\u00e0m tr\u1edf v\u1ec1 nh\u00e0 ho\u1eb7c b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 l\u00e0 kho\u1ea3ng th\u1eddi gian m\u00e0 b\u1ea1n r\u1ea5t c\u00f3 th\u1ec3 \u0103n nhi\u1ec1u h\u01a1n m\u1ee9c b\u1ea1n n\u00ean \u0103n.<\/p>\n

\u0110\u1ec3 ki\u1ec1m ch\u1ebf nguy c\u01a1 t\u0103ng vi\u1ec7c \u0103n u\u1ed1ng n\u00e0y h\u00e3y ch\u00fa \u00fd \u0111\u1ebfn c\u00e1c th\u00f3i quen \u0103n nh\u1eb9 sau m\u1ed9t ng\u00e0y d\u00e0i l\u00e0m vi\u1ec7c \u0111\u1ec3 gi\u00fap tr\u00e1nh t\u0103ng c\u00e2n. H\u00e3y th\u1eed chu\u1ea9n b\u1ecb nh\u1eefng b\u1eefa \u0103n nh\u1eb9 s\u1eb5n \u0111\u1ec3 ki\u1ec3m so\u00e1t kh\u1ea9u ph\u1ea7n \u0103n ho\u1eb7c th\u1eadm ch\u00ed d\u00f9ng nh\u1eadt k\u00fd \u0103n u\u1ed1ng \u0111\u1ec3 theo d\u00f5i nh\u1eefng g\u00ec b\u1ea1n \u0103n, \u0103n bao nhi\u00eau v\u00e0 khi n\u00e0o.<\/span><\/p>\n

L\u00e0m sao \u0111\u1ec3 ki\u1ec3m so\u00e1t t\u00ecnh tr\u1ea1ng \u0103n u\u1ed1ng khi c\u0103ng th\u1eb3ng?<\/strong><\/p>\n

    \n
  1. T\u1eadp l\u01b0u t\u00e2m \u0111\u1ebfn vi\u1ec7c \u0103n u\u1ed1ng. H\u00e3y bi\u1ebft r\u1eb1ng s\u1ef1 th\u00e8m \u0103n c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 g\u00e2y ra b\u1edfi nh\u1eefng s\u1ef1 vi\u1ec7c c\u0103ng th\u1eb3ng v\u00e0 sau \u0111\u00f3 h\u00e3y t\u1ef1 h\u1ecfi b\u1ea3n th\u00e2n b\u1ea1n c\u00f3 th\u1eadt s\u1ef1 \u0111\u00f3i kh\u00f4ng? H\u00e3y \u0111\u1ee3i v\u00e0i ph\u00fat tr\u01b0\u1edbc khi \u0103n.<\/li>\n<\/ol>\n

    2. H\u00e3y t\u00ecm nh\u1eefng l\u1ef1a ch\u1ecdn t\u1ed1t cho s\u1ee9c kh\u1ecfe. N\u1ebfu b\u1ea1n v\u1eabn c\u1ea3m th\u1ea5y c\u1ea7n \u0103n b\u1eefa nh\u1eb9 th\u00ec h\u00e3y c\u00e2n nh\u1eafc nh\u1eefng l\u1ef1a ch\u1ecdn c\u00f3 l\u01b0\u1ee3ng calo v\u00e0 ch\u1ea5t b\u00e9o th\u1ea5p h\u01a1n nh\u1eefng th\u1ee9 b\u1ea1n \u0111\u00e3 ch\u1ecdn tr\u01b0\u1edbc kia. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u1eefa \u0103n nh\u1eb9 t\u1ed1t cho s\u1ee9c kh\u1ecfe m\u00e0 t\u00f4i y\u00eau th\u00edch:<\/p>\n

      \n
    • Nh\u1eefng th\u1ee9c \u0103n ng\u1ecdt: C\u1eaft m\u1ed9t qu\u1ea3 t\u00e1o v\u00e0 ph\u1ebft m\u1ed9t ch\u00fat b\u01a1 h\u1ea1t l\u00ean. S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa carbohydrate, protein v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t cho c\u01a1 th\u1ec3 s\u1ebd gi\u00fap b\u1ea1n ki\u1ec1m ch\u1ebf s\u1ef1 ngon mi\u1ec7ng c\u1ee7a b\u1ea1n v\u00e0 th\u1ecfa m\u00e3n c\u01a1n th\u00e8m ng\u1ecdt c\u1ee7a b\u1ea1n.<\/li>\n
    • Nh\u1eefng th\u1ee9c \u0103n m\u1eb7n: C\u00e2n nh\u1eafc th\u00eam v\u00e0o m\u00f3n s\u00fap g\u00e0 khai v\u1ecb v\u00e0o m\u00f3n tr\u1ee9ng nh\u1ed3i \u0111\u1ec3 \u0111\u01b0\u1ee3c m\u1ed9t l\u1ef1a ch\u1ecdn cho b\u1eefa \u0103n nh\u1eb9 c\u00f3 l\u01b0\u1ee3ng calo th\u1ea5p v\u00e0 gi\u00e0u protein.<\/li>\n<\/ul>\n

      3. H\u00e3y xem s\u1ed1 l\u01b0\u1ee3ng kh\u1ea9u ph\u1ea7n \u0103n. Thay v\u00ec mua c\u1ea3 m\u1ed9t h\u1ed9p cho b\u1ea1n h\u00e3y \u0111\u1ec3 m\u1ed9t l\u01b0\u1ee3ng c\u1ee1 kh\u1ea9u ph\u1ea7n \u0103n nh\u1eb9 tr\u00ean m\u1ed9t c\u00e1i d\u0129a. Ki\u1ec3m tra tr\u00ean bao b\u00ec \u0111\u1ec3 xem k\u00edch c\u1ee1 kh\u1ea9u ph\u1ea7n \u0103n n\u00e0y d\u00e0nh cho ai v\u00e0 h\u00e3y c\u1ed1 g\u1eafng ki\u00ean tr\u00ec l\u00e0m theo.<\/p>\n

      Vi\u1ec7c nh\u1edd t\u01b0 v\u1ea5n t\u1eeb b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng c\u1ee7a b\u1ea1n lu\u00f4n l\u00e0 m\u1ed9t \u00fd ki\u1ebfn hay khi b\u1ea1n c\u00f3 s\u1ef1 thay \u0111\u1ed5i trong ch\u1ebf \u0111\u1ed9 \u0103n.<\/p>\n

      B\u00e0i b\u00e1o tr\u00ean \u0111\u01b0\u1ee3c vi\u1ebft b\u1edfi Erin Gager, R.D., L.D.N, chuy\u00ean gia dinh d\u01b0\u1ee1ng t\u1ea1i b\u1ec7nh vi\u1ec7n Johns Hopkins.<\/em><\/p>\n

      Ngu\u1ed3n: Johns Hopkins<\/p>\n","protected":false},"excerpt":{"rendered":"

      B\u1ea1n c\u00f3 bao gi\u1edd c\u1ea3m th\u1ea5y mu\u1ed1n \u0103n m\u1ed9t mi\u1ebfng b\u00e1nh s\u00f4 c\u00f4 la hay m\u1ed9t t\u00fai s\u00f4 c\u00f4 la vi\u00ean sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng ch\u01b0a? N\u1ebfu c\u00f3 th\u00ec b\u1ea1n kh\u00f4ng ph\u1ea3i l\u00e0 ng\u01b0\u1eddi duy nh\u1ea5t nh\u01b0 v\u1eady. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y c\u00e1c s\u1ef1 vi\u1ec7c g\u00e2y c\u0103ng th\u1eb3ng l\u00e0m k\u00edch ho\u1ea1t […]<\/p>\n","protected":false},"author":2,"featured_media":998,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62,66,13290,13291],"tags":[591,719,721],"class_list":{"0":"post-1009","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-song-dep","8":"category-khoe","9":"category-song-lac-quan","10":"category-song-xanh","11":"tag-cham-soc-co-the","12":"tag-kiem-soat-an-uong","13":"tag-stress-cang-thang"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/1009","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=1009"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/1009\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/998"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=1009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=1009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=1009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}