{"id":2989,"date":"2020-07-24T00:22:04","date_gmt":"2020-07-24T00:22:04","guid":{"rendered":"http:\/\/tvtinvest.com\/?p=2989"},"modified":"2020-07-24T00:22:04","modified_gmt":"2020-07-24T00:22:04","slug":"chung-ta-nen-lam-gi-de-bao-ve-nao-luon-khoe-manh","status":"publish","type":"post","link":"http:\/\/tvtinvest.com\/?p=2989","title":{"rendered":"CH\u00daNG TA N\u00caN L\u00c0M G\u00cc \u0110\u1ec2 B\u1ea2O V\u1ec6 N\u00c3O LU\u00d4N KH\u1eceE M\u1ea0NH"},"content":{"rendered":"

B\u1ed9 n\u00e3o con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 th\u1ef1c th\u1ec3 ph\u1ee9c t\u1ea1p nh\u1ea5t trong v\u0169 tr\u1ee5: 80 t\u1ef7 t\u1ebf b\u00e0o n\u00e3o, v\u1edbi c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh b\u1ed5 sung tr\u00ean kh\u1eafp c\u01a1 th\u1ec3.<\/em> M\u1ed7i n\u01a1-ron k\u1ebft n\u1ed1i v\u1edbi h\u00e0ng ng\u00e0n n\u01a1-ron kh\u00e1c, ch\u1ecbu tr\u00e1ch nhi\u1ec7m cho t\u1ea5t c\u1ea3 c\u00e1c giao ti\u1ebfp v\u00e0 x\u1eed l\u00fd b\u00ean trong c\u1ee7a n\u00e3o v\u00e0 t\u1ea5t c\u1ea3 c\u00e1c h\u00e0nh vi v\u00e0 s\u00e1ng t\u1ea1o b\u00ean ngo\u00e0i c\u1ee7a ch\u00fang ta.<\/span><\/p>\n

B\u1ea3o v\u1ec7 v\u00e0 nu\u00f4i d\u01b0\u1ee1ng ch\u1ee9c n\u0103ng c\u1ee7a b\u1ed9 n\u00e3o r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 h\u1ea1nh ph\u00fac l\u00e2u d\u00e0i c\u1ee7a ch\u00fang ta. M\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, th\u01b0\u1eddng xuy\u00ean t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 t\u0103ng c\u01b0\u1eddng tr\u00ed n\u00e3o gi\u00fap h\u1ed7 tr\u1ee3 s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a t\u1ea5t c\u1ea3 c\u00e1c ch\u1ee9c n\u0103ng c\u1ea3m x\u00fac, quan h\u1ec7 v\u00e0 nh\u1eadn th\u1ee9c c\u1ee7a con ng\u01b0\u1eddi.<\/span><\/em><\/p>\n

1. B\u00e0i t\u1eadp th\u1ec3 d\u1ee5c t\u1ed1t nh\u1ea5t cho n\u00e3o b\u1ed9 l\u00e0 aerobic<\/strong><\/p>\n

Nghi\u00ean c\u1ee9u trong 10 n\u0103m qua \u0111\u00e3 cho th\u1ea5y r\u00f5 r\u00e0ng v\u1ec1 vi\u1ec7c ch\u00fang ta c\u1ea7n ph\u1ea3i v\u1eadn \u0111\u1ed9ng kh\u00f4ng ch\u1ec9 v\u00ec s\u1ee9c kh\u1ecfe c\u1ee7a tim, ph\u1ed5i, c\u01a1 v\u00e0 kh\u1edbp m\u00e0 c\u00f2n v\u00ec s\u1ee9c kh\u1ecfe c\u1ee7a n\u00e3o<\/em><\/strong>. M\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho b\u1ed9 n\u00e3o c\u1ee7a m\u00ecnh l\u00e0 aerobic.<\/span><\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh l\u00e0m cho b\u1ed9 n\u00e3o gi\u1ea3i ph\u00f3ng y\u1ebfu t\u1ed1 th\u1ea7n kinh BDNF. \u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 t\u0103ng tr\u01b0\u1edfng n\u1ed9i ti\u1ebft t\u1ed1 khi\u1ebfn n\u00e3o ph\u00e1t tri\u1ec3n c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh m\u1edbi, c\u1ea5u tr\u00fac c\u1ee7a n\u00e3o th\u1ef1c hi\u1ec7n qu\u00e1 tr\u00ecnh h\u1ecdc h\u1ecfi th\u00f4ng qua nh\u1eefng tr\u1ea3i nghi\u1ec7m m\u1edbi l\u01b0u v\u00e0o tr\u00ed nh\u1edb d\u00e0i h\u1ea1n<\/em>.<\/span><\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u0169ng k\u00edch th\u00edch tim b\u01a1m th\u00eam m\u00e1u l\u00ean n\u00e3o, l\u00e0m t\u0103ng l\u01b0u l\u01b0\u1ee3ng oxy v\u00e0 glucose trong n\u00e3o cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho t\u1ea5t c\u1ea3 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o. H\u01a1n n\u1eefa, t\u1eadp th\u1ec3 d\u1ee5c g\u00e2y ra s\u1ef1 gi\u1ea3i ph\u00f3ng c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh thi\u1ebft y\u1ebfu nh\u01b0 serotonin, dopamine v\u00e0 norepinephrine k\u00edch th\u00edch c\u00e1c lo\u1ea1i ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o, l\u00e0m t\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o… Do nh\u1eefng t\u00e1c d\u1ee5ng n\u00e0y, t\u1eadp th\u1ec3 d\u1ee5c \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 c\u00f3 t\u00e1c d\u1ee5ng ch\u1ed1ng tr\u1ea7m c\u1ea3m hi\u1ec7u qu\u1ea3, gi\u00fap tr\u00ed n\u00e3o nh\u1ea1y b\u00e9n h\u01a1n v\u00e0 minh m\u1eabn h\u01a1n khi v\u1ec1 gi\u00e0<\/em><\/strong>.<\/span><\/p>\n

2. Gi\u1ea5c ng\u1ee7 s\u00e2u gi\u00fap t\u1ed1i \u01b0u h\u00f3a ch\u1eafc n\u0103ng b\u1ed9 n\u00e3o<\/strong><\/p>\n

Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 ng\u1ee7 s\u00e2u l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe c\u1ee7a n\u00e3o v\u00e0 c\u01a1 th\u1ec3<\/em><\/strong>. Nhi\u1ec1u ng\u01b0\u1eddi trong ch\u00fang ta th\u01b0\u1eddng kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c: cu\u1ed9c s\u1ed1ng c\u1ee7a ch\u00fang ta qu\u00e1 b\u1eadn r\u1ed9n, qu\u00e1 c\u0103ng th\u1eb3ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng ng\u01b0\u1eddi tr\u1ebb.<\/span><\/p>\n

Thi\u1ebfu ng\u1ee7 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, h\u1ec7 mi\u1ec5n d\u1ecbch v\u00e0 s\u1ee9c kh\u1ecfe v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9. N\u1ebfu b\u1ea1n ch\u1ec9 ng\u1ee7 n\u0103m \u0111\u1ebfn s\u00e1u gi\u1edd m\u1ed7i \u0111\u00eam trong m\u1ed9t tu\u1ea7n, b\u1ea1n c\u00f3 kh\u1ea3 n\u0103ng b\u1ecb suy gi\u1ea3m nh\u1eadn th\u1ee9c t\u01b0\u01a1ng t\u1ef1 nh\u01b0 khi b\u1ea1n say r\u01b0\u1ee3u.<\/span><\/p>\n

Trong khi b\u1ea1n \u0111ang ng\u1ee7, kh\u00f4ng l\u00e0m g\u00ec c\u1ea3, th\u00ec b\u1ed9 n\u00e3o \u0111ang th\u1ef1c hi\u1ec7n c\u00e1c nhi\u1ec7m v\u1ee5 quan tr\u1ecdng nh\u01b0 h\u1ee3p nh\u1ea5t c\u00e1c th\u00f4ng tin v\u00e0 k\u00fd \u1ee9c trong ng\u00e0y, t\u1ed1i \u01b0u h\u00f3a ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c, kh\u00f4i ph\u1ee5c kh\u1ea3 n\u0103ng x\u1eed l\u00fd th\u00f4ng tin v\u00e0 ti\u1ebfp nh\u1eadn th\u00f4ng tin nhanh ch\u00f3ng.<\/span><\/em><\/p>\n

3. Ch\u1ebf \u0111\u1ed9 \u0103n t\u1eeb c\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 c\u00e1 \u0111\u1eb7c bi\u1ec7t t\u1ed1t cho n\u00e3o<\/strong><\/p>\n

T\u1ea5t c\u1ea3 m\u1ecdi th\u1ee9 nu\u00f4i d\u01b0\u1ee1ng c\u01a1 th\u1ec3 v\u00e0 n\u00e3o b\u1ed9 \u0111\u1ec1u \u0111\u1ebfn t\u1eeb th\u1ef1c ph\u1ea9m b\u1ea1n \u0103n v\u00e0 u\u1ed1ng<\/em><\/strong>. \u0110i\u1ec3m m\u1ea5u ch\u1ed1t v\u1ec1 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng t\u1ed1t cho n\u00e3o b\u1ed9 \u0111\u1ebfn t\u1eeb Michael Pollan, t\u00e1c gi\u1ea3 c\u1ee7a In Defense of Food l\u00e0: kh\u00f4ng qu\u00e1 nhi\u1ec1u, \u0103n th\u1ef1c ph\u1ea9m ch\u1ee7 y\u1ebfu l\u00e0 th\u1ef1c v\u1eadt..<\/em><\/strong><\/span><\/p>\n

C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u \u0111\u00e3 x\u00e1c \u0111\u1ecbnh th\u1ef1c ph\u1ea9m th\u00fac \u0111\u1ea9y s\u1ee9c kh\u1ecfe n\u00e3o. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng MIND<\/strong> <\/em>(vi\u1ebft t\u1eaft c\u1ee7a Can thi\u1ec7p \u0110\u1ecba Trung H\u1ea3i cho s\u1ef1 ch\u1eadm ph\u00e1t tri\u1ec3n th\u1ea7n kinh) l\u00e0 m\u1ed9t v\u00ed d\u1ee5 \u0111i\u1ec3n h\u00ecnh, \u0111\u01b0\u1ee3c khuy\u00ean d\u00f9ng \u0111\u1ec3 gi\u00fap ng\u0103n ng\u1eeba, gi\u1ea3m v\u00e0 \u0111\u1ea9y l\u00f9i suy gi\u1ea3m nh\u1eadn th\u1ee9c do l\u00e3o h\u00f3a v\u00e0 ch\u1ee9ng m\u1ea5t tr\u00ed. Th\u1ef1c \u0111\u01a1n bao g\u1ed3m r\u1ea5t nhi\u1ec1u rau, rau xanh \u0111\u1eadm, c\u00e1c lo\u1ea1i h\u1ea1t, qu\u1ea3 m\u1ecdng, \u0111\u1eadu, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, c\u00e1, th\u1ecbt gia c\u1ea7m v\u00e0 d\u1ea7u \u00f4 liu. C\u00e1c axit b\u00e9o omega-3 c\u00f3 trong c\u00e1 v\u00e0 m\u1ed9t s\u1ed1 lo\u1ea1i h\u1ea1t l\u00e0 nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi n\u00e3o.<\/em><\/span><\/p>\n

4. X\u00e2y d\u1ef1ng d\u1ef1 tr\u1eef t\u1ebf b\u00e0o n\u00e3o c\u1ee7a b\u1ea1n<\/strong><\/p>\n

Tr\u1ea3i nghi\u1ec7m ho\u1eb7c h\u1ecdc t\u1eadp c\u00e0ng ph\u1ee9c t\u1ea1p, ch\u1ee9c n\u0103ng c\u1ee7a n\u00e3o c\u00e0ng \u0111\u01b0\u1ee3c ph\u00e1t huy, b\u1edfi v\u00ec nhi\u1ec1u gi\u00e1c quan v\u00e0 v\u00f9ng n\u00e3o c\u1ee7a ch\u00fang ta tham gia v\u00e0o vi\u1ec7c ti\u1ebfp nh\u1eadn th\u00f4ng tin m\u1edbi v\u00e0 x\u1eed l\u00fd ch\u00fang<\/em>.<\/span><\/p>\n

C\u00f4ng vi\u1ec7c t\u00edch h\u1ee3p v\u00e0 ph\u1ee9c t\u1ea1p, khai th\u00e1c t\u00ednh d\u1ebbo dai c\u1ee7a n\u00e3o b\u1ed9 ch\u1ed1ng l\u1ea1i ch\u1ee9ng teo n\u00e3o ch\u00fang ta gi\u00e0 \u0111i<\/em><\/strong>. N\u00f3 \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 x\u00e2y d\u1ef1ng d\u1ef1 tr\u1eef nh\u1eadn th\u1ee9c. B\u1eb1ng c\u00e1ch gi\u1eef cho b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng, b\u1ea1n c\u00f3 nhi\u1ec1u t\u1ebf b\u00e0o n\u00e3o h\u01a1n<\/em><\/strong>. \u0110\u1ec3 t\u1ea1o ra s\u1ef1 d\u1ef1 tr\u1eef ch\u1ea5t x\u00e1m, h\u00e3y th\u1eed: ch\u01a1i m\u1ed9t nh\u1ea1c c\u1ee5, h\u1ecdc m\u1ed9t ngo\u1ea1i ng\u1eef, ch\u01a1i m\u1ed9t tr\u00f2 ch\u01a1i ph\u1ee9c t\u1ea1p nh\u01b0 c\u1edd vua<\/em>…<\/span><\/p>\n

5. H\u00e3y s\u00e1ng t\u1ea1o, h\u00e3y t\u00f2 m\u00f2<\/strong><\/p>\n

B\u1ea5t k\u1ef3 n\u1ed7 l\u1ef1c s\u00e1ng t\u1ea1o, ghi l\u1ea1i d\u00f2ng \u00fd th\u1ee9c, x\u1eed l\u00fd c\u00e1c ho\u1ea1t \u0111\u1ed9ng m\u1edbi m\u1ebb \u0111\u1ec1u gi\u00fap ph\u00e1t tri\u1ec3n ch\u1ee9c n\u0103ng c\u1ee7a n\u00e3o.<\/em> S\u1ef1 t\u00f2 m\u00f2 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a s\u1ef1 s\u00e1ng t\u1ea1o<\/em><\/strong>. T\u00f2 m\u00f2 l\u00e0 m\u1ed9t s\u1ef1 th\u00fac \u0111\u1ea9y tuy\u1ec7t v\u1eddi cho s\u1ef1 s\u00e1ng t\u1ea1o. Tr\u1ebb em c\u00f3 xu h\u01b0\u1edbng ti\u1ebfp c\u1eadn th\u1ebf gi\u1edbi c\u1ee7a ch\u00fang v\u1edbi s\u1ef1 t\u00f2 m\u00f2 v\u00e0 ch\u00fang ta n\u00ean duy tr\u00ec n\u00f3 ngay c\u1ea3 khi tr\u01b0\u1edfng th\u00e0nh.<\/em><\/span><\/p>\n

6. K\u1ebft n\u1ed1i v\u1edbi m\u1ecdi ng\u01b0\u1eddi v\u00e0 th\u01b0 gi\u00e3n<\/strong><\/p>\n

Ti\u1ebfng c\u01b0\u1eddi l\u00e0 m\u1ed9t c\u01a1 ch\u1ebf sinh l\u00fd gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng trong c\u01a1 th\u1ec3 v\u00e0 n\u00e3o<\/em><\/strong>. Ti\u1ebfng c\u01b0\u1eddi gi\u1ea3i ph\u00f3ng c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh catecholamines, dopamine v\u00e0 norepinephrine, l\u00e0m cho n\u00e3o c\u1ea3m th\u1ea5y m\u1edbi m\u1ebb v\u00e0 th\u01b0 gi\u00e3n h\u01a1n.<\/em><\/span><\/p>\n

Ti\u1ebfng c\u01b0\u1eddi l\u00e0 m\u1ed9t c\u00e1ch \u0111\u1ec3 ph\u00e1 v\u1ee1 kho\u1ea3ng c\u00e1ch v\u00e0 li\u00ean k\u1ebft m\u1ecdi ng\u01b0\u1eddi, v\u00e0 li\u00ean k\u1ebft v\u1edbi m\u1ecdi ng\u01b0\u1eddi gi\u00fap n\u00e3o ph\u00e1t tri\u1ec3n nhi\u1ec1u h\u01a1n.<\/span><\/em><\/p>\n

T\u1eadp trung v\u00e0o s\u1ee9c m\u1ea1nh c\u1ee7a c\u00e1c t\u01b0\u01a1ng t\u00e1c x\u00e3 h\u1ed9i v\u1edbi m\u1ecdi ng\u01b0\u1eddi, gi\u1ea3n d\u1ecb c\u0169ng nh\u01b0 th\u00e2n m\u1eadt, \u0111\u1ec3 b\u1ed3i d\u01b0\u1ee1ng s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9 v\u00e0 s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd<\/em>. Ch\u00fang ta ti\u1ebfp t\u1ee5c ph\u00e1t tri\u1ec3n khi ch\u00fang ta tr\u01b0\u1edfng th\u00e0nh v\u00e0 tr\u1ea3i nghi\u1ec7m cu\u1ed9c s\u1ed1ng theo nh\u1eefng c\u00e1ch m\u1edbi.<\/span><\/p>\n

S\u01afU T\u1ea6M<\/p>\n

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B\u1ed9 n\u00e3o con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 th\u1ef1c th\u1ec3 ph\u1ee9c t\u1ea1p nh\u1ea5t trong v\u0169 tr\u1ee5: 80 t\u1ef7 t\u1ebf b\u00e0o n\u00e3o, v\u1edbi c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh b\u1ed5 sung tr\u00ean kh\u1eafp c\u01a1 th\u1ec3. M\u1ed7i n\u01a1-ron k\u1ebft n\u1ed1i v\u1edbi h\u00e0ng ng\u00e0n n\u01a1-ron kh\u00e1c, ch\u1ecbu tr\u00e1ch nhi\u1ec7m cho t\u1ea5t c\u1ea3 c\u00e1c giao ti\u1ebfp v\u00e0 x\u1eed l\u00fd b\u00ean trong c\u1ee7a n\u00e3o v\u00e0 t\u1ea5t […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[25],"tags":[],"_links":{"self":[{"href":"http:\/\/tvtinvest.com\/index.php?rest_route=\/wp\/v2\/posts\/2989"}],"collection":[{"href":"http:\/\/tvtinvest.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/tvtinvest.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/tvtinvest.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/tvtinvest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2989"}],"version-history":[{"count":1,"href":"http:\/\/tvtinvest.com\/index.php?rest_route=\/wp\/v2\/posts\/2989\/revisions"}],"predecessor-version":[{"id":2990,"href":"http:\/\/tvtinvest.com\/index.php?rest_route=\/wp\/v2\/posts\/2989\/revisions\/2990"}],"wp:attachment":[{"href":"http:\/\/tvtinvest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/tvtinvest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2989"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/tvtinvest.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}