{"id":141742,"date":"2025-01-29T14:13:59","date_gmt":"2025-01-29T22:13:59","guid":{"rendered":"https:\/\/www.pandasilk.com\/the-surprising-connection-between-gut-health-and-sleep\/"},"modified":"2025-01-29T15:40:42","modified_gmt":"2025-01-29T23:40:42","slug":"the-surprising-connection-between-gut-health-and-sleep","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/the-surprising-connection-between-gut-health-and-sleep\/","title":{"rendered":"S\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t: B\u00ed quy\u1ebft gi\u1ea5c ng\u1ee7 ngon"},"content":{"rendered":"

Ru\u1ed9t kh\u1ecfe, ng\u1ee7 ngon: M\u1ed1i li\u00ean h\u1ec7 b\u1ea5t ng\u1edd gi\u1eefa h\u1ec7 ti\u00eau h\u00f3a v\u00e0 gi\u1ea5c ng\u1ee7<\/p>\n

H\u1ec7 ti\u00eau h\u00f3a v\u00e0 gi\u1ea5c ng\u1ee7, t\u01b0\u1edfng ch\u1eebng nh\u01b0 hai kh\u00eda c\u1ea1nh ri\u00eang bi\u1ec7t c\u1ee7a s\u1ee9c kh\u1ecfe, th\u1ef1c t\u1ebf l\u1ea1i c\u00f3 m\u1ed1i li\u00ean h\u1ec7 m\u1eadt thi\u1ebft h\u01a1n ta ngh\u0129. M\u1ed9t h\u1ec7 ti\u00eau h\u00f3a kh\u1ecfe m\u1ea1nh \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111\u1ea3m b\u1ea3o gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 ngon gi\u1ea5c, trong khi \u0111\u00f3, ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 l\u1ea1i \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd kh\u00e1m ph\u00e1 nh\u1eefng kh\u00eda c\u1ea1nh th\u00fa v\u1ecb c\u1ee7a m\u1ed1i quan h\u1ec7 ph\u1ee9c t\u1ea1p n\u00e0y.<\/p>\n

Vi khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t v\u00e0 chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/p>\n

H\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t, hay c\u00f2n g\u1ecdi l\u00e0 microbiome, ch\u1ee9a h\u00e0ng t\u1ef7 vi khu\u1ea9n, n\u1ea5m men v\u00e0 c\u00e1c vi sinh v\u1eadt kh\u00e1c. S\u1ef1 c\u00e2n b\u1eb1ng c\u1ee7a h\u1ec7 vi sinh v\u1eadt n\u00e0y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nhi\u1ec1u ch\u1ee9c n\u0103ng c\u01a1 th\u1ec3, bao g\u1ed3m c\u1ea3 gi\u1ea5c ng\u1ee7. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng trong h\u1ec7 vi sinh v\u1eadt (dysbiosis) c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, nh\u01b0 m\u1ea5t ng\u1ee7, ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c v\u00e0 ng\u1ee7 nhi\u1ec1u gi\u1ea5c trong \u0111\u00eam. Ng\u01b0\u1ee3c l\u1ea1i, m\u1ed9t h\u1ec7 vi sinh v\u1eadt \u0111a d\u1ea1ng v\u00e0 kh\u1ecfe m\u1ea1nh \u0111\u01b0\u1ee3c cho l\u00e0 g\u00f3p ph\u1ea7n v\u00e0o vi\u1ec7c s\u1ea3n xu\u1ea5t melatonin, m\u1ed9t hormone quan tr\u1ecdng \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 gi\u1ea5c ng\u1ee7-th\u1ee9c d\u1eady.<\/p>\n\n\n\n\n\n\n\n
Lo\u1ea1i vi khu\u1ea9n<\/th>\nT\u00e1c \u0111\u1ed9ng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/th>\n<\/tr>\n<\/thead>\n
Lactobacillus<\/em><\/td>\nC\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/td>\n<\/tr>\n
Bifidobacterium<\/em><\/td>\nGi\u00fap gi\u1ea3m stress v\u00e0 lo \u00e2u, gi\u00e1n ti\u1ebfp c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/td>\n<\/tr>\n
Vi khu\u1ea9n g\u00e2y vi\u00eam (nh\u01b0 Escherichia coli<\/em>)<\/td>\nC\u00f3 th\u1ec3 g\u00e2y r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 do vi\u00eam nhi\u1ec5m<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u1ea2nh h\u01b0\u1edfng c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 qua h\u1ec7 ti\u00eau h\u00f3a<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c duy tr\u00ec m\u1ed9t h\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t kh\u1ecfe m\u1ea1nh. Ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u ch\u1ea5t x\u01a1, tr\u00e1i c\u00e2y, rau c\u1ee7 s\u1ebd cung c\u1ea5p th\u1ee9c \u0103n cho c\u00e1c vi khu\u1ea9n c\u00f3 l\u1ee3i, h\u1ed7 tr\u1ee3 c\u00e2n b\u1eb1ng h\u1ec7 vi sinh v\u1eadt v\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7. Ng\u01b0\u1ee3c l\u1ea1i, ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a, \u0111\u01b0\u1eddng tinh luy\u1ec7n v\u00e0 th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n c\u00f3 th\u1ec3 g\u00e2y r\u1ed1i lo\u1ea1n h\u1ec7 vi sinh v\u1eadt, d\u1eabn \u0111\u1ebfn vi\u00eam nhi\u1ec5m v\u00e0 \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7. V\u00ed d\u1ee5, ti\u00eau th\u1ee5 nhi\u1ec1u \u0111\u1ed3 \u0103n nhanh tr\u01b0\u1edbc khi ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ti\u00eau, \u0111\u1ea7y h\u01a1i v\u00e0 kh\u00f3 ng\u1ee7.<\/p>\n

Vai tr\u00f2 c\u1ee7a h\u1ec7 th\u1ea7n kinh ru\u1ed9t-n\u00e3o<\/p>\n

H\u1ec7 th\u1ea7n kinh ru\u1ed9t-n\u00e3o (gut-brain axis) l\u00e0 m\u1ed9t h\u1ec7 th\u1ed1ng ph\u1ee9c t\u1ea1p k\u1ebft n\u1ed1i h\u1ec7 ti\u00eau h\u00f3a v\u1edbi n\u00e3o b\u1ed9. S\u1ef1 li\u00ean l\u1ea1c gi\u1eefa hai h\u1ec7 th\u1ed1ng n\u00e0y di\u1ec5n ra qua nhi\u1ec1u con \u0111\u01b0\u1eddng, bao g\u1ed3m h\u1ec7 th\u1ea7n kinh, hormone v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch. S\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng trong h\u1ec7 vi sinh v\u1eadt c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ee9c n\u0103ng c\u1ee7a h\u1ec7 th\u1ea7n kinh ru\u1ed9t-n\u00e3o, d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea5c ng\u1ee7, ch\u1eb3ng h\u1ea1n nh\u01b0 lo \u00e2u, tr\u1ea7m c\u1ea3m v\u00e0 m\u1ea5t ng\u1ee7.<\/p>\n

C\u00e1c v\u1ea5n \u0111\u1ec1 ti\u00eau h\u00f3a v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/p>\n

Nhi\u1ec1u v\u1ea5n \u0111\u1ec1 ti\u00eau h\u00f3a, nh\u01b0 h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch (IBS), b\u1ec7nh Crohn, v\u00e0 tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y th\u1ef1c qu\u1ea3n (GERD), c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7 do \u0111au b\u1ee5ng, \u0111\u1ea7y h\u01a1i, kh\u00f3 ti\u00eau v\u00e0 c\u00e1c tri\u1ec7u ch\u1ee9ng kh\u00e1c. Vi\u1ec7c \u0111i\u1ec1u tr\u1ecb c\u00e1c v\u1ea5n \u0111\u1ec1 ti\u00eau h\u00f3a n\u00e0y th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

C\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 b\u1eb1ng c\u00e1ch ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t<\/p>\n

\u0110\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, vi\u1ec7c ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p hi\u1ec7u qu\u1ea3 bao g\u1ed3m:<\/p>\n

    \n
  • \u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh, gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 h\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n.<\/li>\n
  • B\u1ed5 sung l\u1ee3i khu\u1ea9n qua men vi sinh.<\/li>\n
  • Gi\u1ea3m stress v\u00e0 t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n.<\/li>\n
  • Gi\u1eef gi\u1ea5c ng\u1ee7 \u0111i\u1ec1u \u0111\u1ed9 v\u00e0 t\u1ea1o th\u00f3i quen ng\u1ee7 t\u1ed1t.<\/li>\n<\/ul>\n

    K\u1ebft lu\u1eadn: M\u1ed1i quan h\u1ec7 gi\u1eefa s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t v\u00e0 gi\u1ea5c ng\u1ee7 ph\u1ee9c t\u1ea1p v\u00e0 m\u1eadt thi\u1ebft h\u01a1n ta t\u01b0\u1edfng. Ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t b\u1eb1ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, b\u1ed5 sung l\u1ee3i khu\u1ea9n v\u00e0 qu\u1ea3n l\u00fd stress s\u1ebd g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, mang l\u1ea1i s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n h\u01a1n. Vi\u1ec7c x\u00e2y d\u1ef1ng m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, ch\u00fa tr\u1ecdng c\u1ea3 s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n, l\u00e0 ch\u00eca kh\u00f3a cho gi\u1ea5c ng\u1ee7 ngon v\u00e0 m\u1ed9t cu\u1ed9c s\u1ed1ng n\u0103ng \u0111\u1ed9ng.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Ru\u1ed9t kh\u1ecfe, ng\u1ee7 ngon: M\u1ed1i li\u00ean h\u1ec7 b\u1ea5t ng\u1edd gi\u1eefa h\u1ec7 ti\u00eau h\u00f3a v\u00e0 gi\u1ea5c ng\u1ee7 H\u1ec7 ti\u00eau h\u00f3a v\u00e0 gi\u1ea5c ng\u1ee7, t\u01b0\u1edfng ch\u1eebng nh\u01b0 hai kh\u00eda c\u1ea1nh ri\u00eang bi\u1ec7t c\u1ee7a s\u1ee9c kh\u1ecfe, th\u1ef1c t\u1ebf l\u1ea1i c\u00f3 m\u1ed1i li\u00ean h\u1ec7 m\u1eadt thi\u1ebft h\u01a1n ta ngh\u0129. M\u1ed9t h\u1ec7 ti\u00eau h\u00f3a kh\u1ecfe m\u1ea1nh \u0111\u00f3ng vai tr\u00f2 quan<\/p>\n","protected":false},"author":1,"featured_media":141141,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-141742","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleeping-vi","prodpage-classic"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/141742","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/comments?post=141742"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/141742\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141141"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=141742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=141742"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=141742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}