{"id":143632,"date":"2025-01-29T14:13:52","date_gmt":"2025-01-29T22:13:52","guid":{"rendered":"https:\/\/www.pandasilk.com\/sleep-and-hormonal-balance-what-you-need-to-know\/"},"modified":"2025-01-29T15:40:20","modified_gmt":"2025-01-29T23:40:20","slug":"sleep-and-hormonal-balance-what-you-need-to-know","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/sleep-and-hormonal-balance-what-you-need-to-know\/","title":{"rendered":"Ng\u1ee7 ngon, c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1: B\u00ed quy\u1ebft b\u1ea1n c\u1ea7n bi\u1ebft"},"content":{"rendered":"<p>Ng\u1ee7 ngon v\u00e0 s\u1ef1 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1: Nh\u1eefng \u0111i\u1ec1u b\u1ea1n c\u1ea7n bi\u1ebft<\/p>\n<p>Gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, v\u00e0 m\u1ed9t trong nh\u1eefng kh\u00eda c\u1ea1nh b\u1ecb \u1ea3nh h\u01b0\u1edfng m\u1ea1nh m\u1ebd b\u1edfi gi\u1ea5c ng\u1ee7 ch\u00ednh l\u00e0 s\u1ef1 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1.  Thi\u1ebfu ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c c\u00f3 th\u1ec3 g\u00e2y ra s\u1ef1 r\u1ed1i lo\u1ea1n nghi\u00eam tr\u1ecdng trong h\u1ec7 th\u1ed1ng n\u1ed9i ti\u1ebft, d\u1eabn \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c nhau. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ef1 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1, cung c\u1ea5p cho b\u1ea1n nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft \u0111\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a m\u00ecnh.<\/p>\n<p>Vai tr\u00f2 c\u1ee7a gi\u1ea5c ng\u1ee7 trong vi\u1ec7c \u0111i\u1ec1u h\u00f2a n\u1ed9i ti\u1ebft t\u1ed1<\/p>\n<p>Trong khi ng\u1ee7, c\u01a1 th\u1ec3 ch\u00fang ta ti\u1ebft ra nhi\u1ec1u hormone quan tr\u1ecdng, \u0111\u00f3ng vai tr\u00f2 trong qu\u00e1 tr\u00ecnh s\u1eeda ch\u1eefa, t\u00e1i t\u1ea1o t\u1ebf b\u00e0o v\u00e0 \u0111i\u1ec1u ch\u1ec9nh c\u00e1c ch\u1ee9c n\u0103ng kh\u00e1c nhau.  Hormon t\u0103ng tr\u01b0\u1edfng (Growth Hormone &#8211; GH) \u0111\u01b0\u1ee3c ti\u1ebft ra ch\u1ee7 y\u1ebfu trong giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u, gi\u00fap k\u00edch th\u00edch s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 s\u1eeda ch\u1eefa m\u00f4. Melatonin, hormone \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 ng\u1ee7-th\u1ee9c, c\u0169ng \u0111\u01b0\u1ee3c s\u1ea3n sinh nhi\u1ec1u h\u01a1n v\u00e0o ban \u0111\u00eam.  Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 s\u1ea3n xu\u1ea5t GH v\u00e0 melatonin, d\u1eabn \u0111\u1ebfn nhi\u1ec1u h\u1eadu qu\u1ea3 ti\u00eau c\u1ef1c v\u1ec1 s\u1ee9c kh\u1ecfe.  S\u1ef1 thi\u1ebfu h\u1ee5t c\u00e1c hormone n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch, v\u00e0 th\u1eadm ch\u00ed c\u1ea3 t\u00e2m tr\u1ea1ng.<\/p>\n<p>\u1ea2nh h\u01b0\u1edfng c\u1ee7a thi\u1ebfu ng\u1ee7 \u0111\u1ebfn c\u00e1c hormone ch\u00ednh<\/p>\n<p>Thi\u1ebfu ng\u1ee7 kh\u00f4ng ch\u1ec9 l\u00e0m gi\u1ea3m s\u1ea3n xu\u1ea5t GH v\u00e0 melatonin, m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nhi\u1ec1u hormone kh\u00e1c, bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>Cortisol:<\/strong> Hormone c\u0103ng th\u1eb3ng. Thi\u1ebfu ng\u1ee7 l\u00e0m t\u0103ng m\u1ee9c cortisol, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng m\u1ea1n t\u00ednh, t\u0103ng huy\u1ebft \u00e1p, v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch.<\/li>\n<li><strong>Leptin v\u00e0 Ghrelin:<\/strong> Hai hormone \u0111i\u1ec1u ch\u1ec9nh c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0 no. Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u1ea3m leptin (hormone b\u00e1o hi\u1ec7u no) v\u00e0 t\u0103ng ghrelin (hormone b\u00e1o hi\u1ec7u \u0111\u00f3i), d\u1eabn \u0111\u1ebfn t\u0103ng c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 t\u0103ng c\u00e2n.<\/li>\n<li><strong>Insulin:<\/strong> Hormone \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. Thi\u1ebfu ng\u1ee7 l\u00e0m gi\u1ea3m \u0111\u1ed9 nh\u1ea1y c\u1ea3m v\u1edbi insulin, t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng tu\u00fdp 2.<\/li>\n<li><strong>Hormone sinh d\u1ee5c:<\/strong> Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ea3n xu\u1ea5t hormone sinh d\u1ee5c \u1edf c\u1ea3 nam v\u00e0 n\u1eef, d\u1eabn \u0111\u1ebfn gi\u1ea3m ham mu\u1ed1n t\u00ecnh d\u1ee5c, r\u1ed1i lo\u1ea1n kinh nguy\u1ec7t \u1edf ph\u1ee5 n\u1eef v\u00e0 r\u1ed1i lo\u1ea1n c\u01b0\u01a1ng d\u01b0\u01a1ng \u1edf nam gi\u1edbi.<\/li>\n<\/ul>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Hormone<\/th>\n<th>T\u00e1c \u0111\u1ed9ng c\u1ee7a thi\u1ebfu ng\u1ee7<\/th>\n<th>H\u1eadu qu\u1ea3<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Cortisol<\/td>\n<td>T\u0103ng<\/td>\n<td>C\u0103ng th\u1eb3ng m\u1ea1n t\u00ednh, t\u0103ng huy\u1ebft \u00e1p, b\u1ec7nh tim m\u1ea1ch<\/td>\n<\/tr>\n<tr>\n<td>Leptin<\/td>\n<td>Gi\u1ea3m<\/td>\n<td>T\u0103ng c\u1ea3m gi\u00e1c \u0111\u00f3i, t\u0103ng c\u00e2n<\/td>\n<\/tr>\n<tr>\n<td>Ghrelin<\/td>\n<td>T\u0103ng<\/td>\n<td>T\u0103ng c\u1ea3m gi\u00e1c \u0111\u00f3i, t\u0103ng c\u00e2n<\/td>\n<\/tr>\n<tr>\n<td>Insulin<\/td>\n<td>Gi\u1ea3m \u0111\u1ed9 nh\u1ea1y c\u1ea3m<\/td>\n<td>T\u0103ng nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng tu\u00fdp 2<\/td>\n<\/tr>\n<tr>\n<td>Hormone sinh d\u1ee5c (Testosterone, Estrogen)<\/td>\n<td>Gi\u1ea3m<\/td>\n<td>Gi\u1ea3m ham mu\u1ed1n t\u00ecnh d\u1ee5c, r\u1ed1i lo\u1ea1n kinh nguy\u1ec7t\/c\u01b0\u01a1ng d\u01b0\u01a1ng<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>C\u00e1ch c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 \u0111\u1ec3 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1<\/p>\n<p>\u0110\u1ec3 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1, b\u1ea1n c\u1ea7n th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 thay \u0111\u1ed5i trong l\u1ed1i s\u1ed1ng:<\/p>\n<ul>\n<li><strong>Thi\u1ebft l\u1eadp gi\u1edd ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady \u0111\u1ec1u \u0111\u1eb7n:<\/strong> \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n<li><strong>T\u1ea1o m\u00f4i tr\u01b0\u1eddng ng\u1ee7 tho\u1ea3i m\u00e1i:<\/strong> Ph\u00f2ng ng\u1ee7 t\u1ed1i, y\u00ean t\u0129nh v\u00e0 tho\u00e1ng m\u00e1t.<\/li>\n<li><strong>H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> \u00c1nh s\u00e1ng xanh t\u1eeb m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ea3n xu\u1ea5t melatonin.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n:<\/strong>  Tuy nhi\u00ean, tr\u00e1nh t\u1eadp luy\u1ec7n qu\u00e1 g\u1ea7n gi\u1edd ng\u1ee7.<\/li>\n<li><strong>\u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh:<\/strong> H\u1ea1n ch\u1ebf \u0103n \u0111\u1ed3 \u0103n nhi\u1ec1u \u0111\u01b0\u1eddng, ch\u1ea5t b\u00e9o v\u00e0 caffeine tr\u01b0\u1edbc khi ng\u1ee7.<\/li>\n<li><strong>Gi\u1ea3m c\u0103ng th\u1eb3ng:<\/strong> Th\u1ef1c hi\u1ec7n c\u00e1c ph\u01b0\u01a1ng ph\u00e1p th\u01b0 gi\u00e3n nh\u01b0 yoga, thi\u1ec1n \u0111\u1ecbnh.<\/li>\n<\/ul>\n<p>K\u1ebft lu\u1eadn<\/p>\n<p>Gi\u1ea5c ng\u1ee7 v\u00e0 s\u1ef1 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1 c\u00f3 m\u1ed1i li\u00ean h\u1ec7 m\u1eadt thi\u1ebft v\u1edbi nhau. Thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y ra s\u1ef1 r\u1ed1i lo\u1ea1n nghi\u00eam tr\u1ecdng trong h\u1ec7 th\u1ed1ng n\u1ed9i ti\u1ebft, d\u1eabn \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe.  Vi\u1ec7c ch\u00fa tr\u1ecdng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 s\u1ef1 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1.  B\u1eb1ng c\u00e1ch \u00e1p d\u1ee5ng nh\u1eefng l\u1eddi khuy\u00ean tr\u00ean, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ng\u1ee7 ngon v\u00e0 s\u1ef1 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1: Nh\u1eefng \u0111i\u1ec1u b\u1ea1n c\u1ea7n bi\u1ebft Gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, v\u00e0 m\u1ed9t trong nh\u1eefng kh\u00eda c\u1ea1nh b\u1ecb \u1ea3nh h\u01b0\u1edfng m\u1ea1nh m\u1ebd b\u1edfi gi\u1ea5c ng\u1ee7 ch\u00ednh l\u00e0 s\u1ef1 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1. Thi\u1ebfu ng\u1ee7<\/p>\n","protected":false},"author":1,"featured_media":141135,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-143632","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\/143632","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=143632"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/143632\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/141135"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=143632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=143632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=143632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}