{"id":143926,"date":"2025-01-29T14:13:49","date_gmt":"2025-01-29T22:13:49","guid":{"rendered":"https:\/\/www.pandasilk.com\/diet-and-sleep-foods-to-eat-and-avoid-for-better-rest\/"},"modified":"2025-01-29T15:40:02","modified_gmt":"2025-01-29T23:40:02","slug":"diet-and-sleep-foods-to-eat-and-avoid-for-better-rest","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/diet-and-sleep-foods-to-eat-and-avoid-for-better-rest\/","title":{"rendered":"Th\u1ef1c ph\u1ea9m t\u1ed1t &#038; x\u1ea5u cho gi\u1ea5c ng\u1ee7 ngon: \u0102n g\u00ec, tr\u00e1nh g\u00ec?"},"content":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 ngon l\u00e0 n\u1ec1n t\u1ea3ng cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t.  Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00ean \u0103n v\u00e0 c\u1ea7n tr\u00e1nh \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n.<\/p>\n<p>Th\u1ef1c ph\u1ea9m t\u1ed1t cho gi\u1ea5c ng\u1ee7<\/p>\n<p>Nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 ngon.  C\u00e1c ch\u1ea5t n\u00e0y bao g\u1ed3m tryptophan (ti\u1ec1n th\u00e2n c\u1ee7a serotonin v\u00e0 melatonin \u2013 hormone \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7), magnesium (gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp), v\u00e0 calcium (c\u0169ng \u0111\u00f3ng vai tr\u00f2 trong qu\u00e1 tr\u00ecnh th\u01b0 gi\u00e3n).<\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Th\u1ef1c ph\u1ea9m<\/th>\n<th>Ch\u1ea5t dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7<\/th>\n<th>L\u1ee3i \u00edch<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>S\u1eefa \u1ea5m<\/td>\n<td>Tryptophan, Calcium<\/td>\n<td>Gi\u00fap th\u01b0 gi\u00e3n, d\u1ec5 ng\u1ee7 h\u01a1n<\/td>\n<\/tr>\n<tr>\n<td>Chu\u1ed1i<\/td>\n<td>Magnesium, Tryptophan<\/td>\n<td>Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nh\u1eb9 nh\u00e0ng, th\u01b0 gi\u00e3n c\u01a1 b\u1eafp<\/td>\n<\/tr>\n<tr>\n<td>Y\u1ebfn m\u1ea1ch<\/td>\n<td>Melatonin<\/td>\n<td>\u0110i\u1ec1u ch\u1ec9nh chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/td>\n<\/tr>\n<tr>\n<td>H\u1ea1t h\u1ea1nh nh\u00e2n<\/td>\n<td>Magnesium<\/td>\n<td>Gi\u00fap th\u01b0 gi\u00e3n c\u01a1 b\u1eafp, gi\u1ea3m c\u0103ng th\u1eb3ng<\/td>\n<\/tr>\n<tr>\n<td>C\u00e1 h\u1ed3i<\/td>\n<td>Vitamin D<\/td>\n<td>H\u1ed7 tr\u1ee3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc<\/td>\n<\/tr>\n<tr>\n<td>G\u00e0 t\u00e2y<\/td>\n<td>Tryptophan<\/td>\n<td>Gi\u00fap s\u1ea3n xu\u1ea5t serotonin v\u00e0 melatonin<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Th\u1ef1c ph\u1ea9m n\u00ean tr\u00e1nh tr\u01b0\u1edbc khi ng\u1ee7<\/p>\n<p>M\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7 ho\u1eb7c l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 do ch\u1ee9a caffeine, \u0111\u01b0\u1eddng, ho\u1eb7c ch\u1ea5t b\u00e9o kh\u00f3 ti\u00eau.  Vi\u1ec7c ti\u00eau th\u1ee5 nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y tr\u01b0\u1edbc khi ng\u1ee7 n\u00ean \u0111\u01b0\u1ee3c h\u1ea1n ch\u1ebf t\u1ed1i \u0111a.<\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Th\u1ef1c ph\u1ea9m<\/th>\n<th>L\u00fd do n\u00ean tr\u00e1nh<\/th>\n<th>T\u00e1c h\u1ea1i<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>C\u00e0 ph\u00ea, tr\u00e0, n\u01b0\u1edbc ng\u1ecdt c\u00f3 ga<\/td>\n<td>Ch\u1ee9a caffeine, k\u00edch th\u00edch h\u1ec7 th\u1ea7n kinh<\/td>\n<td>G\u00e2y kh\u00f3 ng\u1ee7, m\u1ea5t ng\u1ee7, tim \u0111\u1eadp nhanh<\/td>\n<\/tr>\n<tr>\n<td>Th\u1ee9c \u0103n nhanh, \u0111\u1ed3 chi\u00ean r\u00e1n<\/td>\n<td>Ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o kh\u00f4ng l\u00e0nh m\u1ea1nh, kh\u00f3 ti\u00eau h\u00f3a<\/td>\n<td>G\u00e2y kh\u00f3 ch\u1ecbu \u0111\u01b0\u1eddng ti\u00eau h\u00f3a, \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7<\/td>\n<\/tr>\n<tr>\n<td>Th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u01b0\u1eddng<\/td>\n<td>G\u00e2y t\u0103ng \u0111\u1ed9t bi\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u<\/td>\n<td>L\u00e0m kh\u00f3 ng\u1ee7, d\u1ec5 t\u1ec9nh gi\u1ea5c gi\u1eefa \u0111\u00eam<\/td>\n<\/tr>\n<tr>\n<td>R\u01b0\u1ee3u bia<\/td>\n<td>Ban \u0111\u1ea7u c\u00f3 th\u1ec3 g\u00e2y bu\u1ed3n ng\u1ee7 nh\u01b0ng l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7 s\u00e2u<\/td>\n<td>G\u00e2y kh\u00f3 ng\u1ee7, ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c, m\u1ec7t m\u1ecfi khi th\u1ee9c d\u1eady<\/td>\n<\/tr>\n<tr>\n<td>S\u00f4c\u00f4la<\/td>\n<td>Ch\u1ee9a caffeine v\u00e0 theobromine<\/td>\n<td>T\u01b0\u01a1ng t\u1ef1 nh\u01b0 c\u00e0 ph\u00ea, g\u00e2y kh\u00f3 ng\u1ee7<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Th\u1eddi \u0111i\u1ec3m \u0103n u\u1ed1ng l\u00fd t\u01b0\u1edfng<\/p>\n<p>Kh\u00f4ng ch\u1ec9 l\u00e0 <em>g\u00ec<\/em> m\u00e0 c\u00f2n l\u00e0 <em>khi n\u00e0o<\/em> b\u1ea1n \u0103n c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.  Tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u ho\u1eb7c \u0103n qu\u00e1 s\u00e1t gi\u1edd ng\u1ee7.  N\u00ean \u0103n t\u1ed1i nh\u1eb9 nh\u00e0ng, d\u1ec5 ti\u00eau h\u00f3a \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7.  U\u1ed1ng m\u1ed9t ly s\u1eefa \u1ea5m ho\u1eb7c \u0103n m\u1ed9t \u00edt chu\u1ed1i tr\u01b0\u1edbc khi ng\u1ee7 kho\u1ea3ng 30 ph\u00fat c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7 h\u01a1n.<\/p>\n<p>T\u1ed5ng k\u1ebft<\/p>\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.  Vi\u1ec7c l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p v\u00e0 tr\u00e1nh nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7 s\u1ebd gi\u00fap b\u1ea1n c\u00f3 gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n, t\u1eeb \u0111\u00f3 n\u00e2ng cao s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n.  H\u00e3y x\u00e2y d\u1ef1ng m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc v\u00e0 k\u1ebft h\u1ee3p v\u1edbi th\u00f3i quen sinh ho\u1ea1t l\u00e0nh m\u1ea1nh \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng gi\u1ea5c ng\u1ee7 tr\u1ecdn v\u1eb9n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea5c ng\u1ee7 ngon l\u00e0 n\u1ec1n t\u1ea3ng cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n t\u1ed1t. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00ean \u0103n v\u00e0 c\u1ea7n tr\u00e1nh \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon v\u00e0 s\u00e2u h\u01a1n.<\/p>\n","protected":false},"author":1,"featured_media":76552,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-143926","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\/143926","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=143926"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/143926\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/76552"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=143926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=143926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=143926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}