{"id":158318,"date":"2025-02-15T19:53:56","date_gmt":"2025-02-16T03:53:56","guid":{"rendered":"https:\/\/www.pandasilk.com\/coffee-makes-you-tired-heres-why-what-to-do\/"},"modified":"2025-02-24T12:44:31","modified_gmt":"2025-02-24T20:44:31","slug":"coffee-makes-you-tired-heres-why-what-to-do","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/vi\/coffee-makes-you-tired-heres-why-what-to-do\/","title":{"rendered":"C\u00e0 Ph\u00ea G\u00e2y M\u1ec7t M\u1ecfi? Gi\u1ea3i Th\u00edch & C\u00e1ch Kh\u1eafc Ph\u1ee5c"},"content":{"rendered":"

C\u00e0 ph\u00ea, th\u1ee9c u\u1ed1ng quen thu\u1ed9c c\u1ee7a h\u00e0ng tri\u1ec7u ng\u01b0\u1eddi tr\u00ean th\u1ebf gi\u1edbi, th\u01b0\u1eddng \u0111\u01b0\u1ee3c xem l\u00e0 "li\u1ec1u thu\u1ed1c" gi\u00fap t\u1ec9nh t\u00e1o v\u00e0 t\u1eadp trung. Tuy nhi\u00ean, kh\u00f4ng \u00edt ng\u01b0\u1eddi l\u1ea1i tr\u1ea3i nghi\u1ec7m c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i sau khi u\u1ed1ng c\u00e0 ph\u00ea. T\u1ea1i sao l\u1ea1i c\u00f3 hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y v\u00e0 l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 kh\u1eafc ph\u1ee5c? B\u00e0i vi\u1ebft n\u00e0y s\u1ebd \u0111i s\u00e2u v\u00e0o nguy\u00ean nh\u00e2n v\u00e0 gi\u1ea3i ph\u00e1p cho v\u1ea5n \u0111\u1ec1 "c\u00e0 ph\u00ea l\u00e0m b\u1ea1n m\u1ec7t m\u1ecfi".<\/p>\n

1. T\u00e1c \u0111\u1ed9ng c\u1ee7a Caffeine v\u00e0 Adenosine<\/h3>\n

Caffeine, th\u00e0nh ph\u1ea7n ch\u00ednh trong c\u00e0 ph\u00ea, ho\u1ea1t \u0111\u1ed9ng b\u1eb1ng c\u00e1ch ng\u0103n ch\u1eb7n adenosine, m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m ch\u1eadm ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o b\u1ed9 v\u00e0 g\u00e2y c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7. Khi adenosine b\u1ecb ch\u1eb7n, b\u1ea1n c\u1ea3m th\u1ea5y t\u1ec9nh t\u00e1o v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. Tuy nhi\u00ean, adenosine v\u1eabn ti\u1ebfp t\u1ee5c \u0111\u01b0\u1ee3c s\u1ea3n xu\u1ea5t, v\u00e0 khi caffeine h\u1ebft t\u00e1c d\u1ee5ng, adenosine s\u1ebd \u1ed3 \u1ea1t g\u1eafn v\u00e0o c\u00e1c th\u1ee5 th\u1ec3, g\u00e2y ra c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i, hay c\u00f2n g\u1ecdi l\u00e0 "c\u01a1n bu\u1ed3n ng\u1ee7 sau c\u00e0 ph\u00ea" (caffeine crash).<\/p>\n

2. \u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 chu k\u1ef3 th\u1ee9c – ng\u1ee7<\/h3>\n

U\u1ed1ng c\u00e0 ph\u00ea qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. Caffeine c\u00f3 th\u1ec3 t\u1ed3n t\u1ea1i trong c\u01a1 th\u1ec3 trong v\u00e0i gi\u1edd, l\u00e0m b\u1ea1n kh\u00f3 ng\u1ee7 ho\u1eb7c ng\u1ee7 kh\u00f4ng s\u00e2u gi\u1ea5c. Thi\u1ebfu ng\u1ee7, d\u00f9 ch\u1ec9 m\u1ed9t ch\u00fat, c\u0169ng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi v\u00e0o ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n\n\n\n\n
Th\u1eddi gian u\u1ed1ng c\u00e0 ph\u00ea<\/th>\n\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/th>\n<\/tr>\n<\/thead>\n
U\u1ed1ng tr\u01b0\u1edbc khi ng\u1ee7 6 ti\u1ebfng<\/td>\nC\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ng\u1ee7, gi\u1ea3m th\u1eddi gian ng\u1ee7<\/td>\n<\/tr>\n
U\u1ed1ng tr\u01b0\u1edbc khi ng\u1ee7 3 ti\u1ebfng<\/td>\n\u1ea2nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/td>\n<\/tr>\n
U\u1ed1ng tr\u01b0\u1edbc khi ng\u1ee7 1 ti\u1ebfng<\/td>\n\u1ea2nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn gi\u1ea5c ng\u1ee7<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

3. M\u1ea5t n\u01b0\u1edbc<\/h3>\n

Caffeine c\u00f3 t\u00e1c d\u1ee5ng l\u1ee3i ti\u1ec3u, t\u1ee9c l\u00e0 l\u00e0m t\u0103ng l\u01b0\u1ee3ng n\u01b0\u1edbc ti\u1ec3u b\u00e0i ti\u1ebft ra kh\u1ecfi c\u01a1 th\u1ec3. N\u1ebfu b\u1ea1n kh\u00f4ng b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng n\u01b0\u1edbc \u0111\u00e3 m\u1ea5t b\u1eb1ng c\u00e1ch u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc, b\u1ea1n c\u00f3 th\u1ec3 b\u1ecb m\u1ea5t n\u01b0\u1edbc nh\u1eb9, d\u1eabn \u0111\u1ebfn c\u00e1c tri\u1ec7u ch\u1ee9ng nh\u01b0 m\u1ec7t m\u1ecfi, \u0111au \u0111\u1ea7u v\u00e0 kh\u00f3 t\u1eadp trung.<\/p>\n

4. Ph\u1ee5 thu\u1ed9c v\u00e0o Caffeine v\u00e0 h\u1ed9i ch\u1ee9ng cai Caffeine<\/h3>\n

U\u1ed1ng c\u00e0 ph\u00ea th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn s\u1ef1 ph\u1ee5 thu\u1ed9c v\u00e0o caffeine. C\u01a1 th\u1ec3 b\u1ea1n s\u1ebd quen v\u1edbi s\u1ef1 hi\u1ec7n di\u1ec7n c\u1ee7a caffeine v\u00e0 c\u1ea7n li\u1ec1u l\u01b0\u1ee3ng cao h\u01a1n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u01b0\u01a1ng t\u1ef1. N\u1ebfu b\u1ea1n \u0111\u1ed9t ng\u1ed9t ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea, b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7p c\u00e1c tri\u1ec7u ch\u1ee9ng cai caffeine nh\u01b0 \u0111au \u0111\u1ea7u, m\u1ec7t m\u1ecfi, kh\u00f3 ch\u1ecbu v\u00e0 kh\u00f3 t\u1eadp trung.<\/p>\n

5. \u0110\u01b0\u1eddng v\u00e0 c\u00e1c th\u00e0nh ph\u1ea7n kh\u00e1c trong c\u00e0 ph\u00ea<\/h3>\n

Nhi\u1ec1u lo\u1ea1i c\u00e0 ph\u00ea pha ch\u1ebf, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng lo\u1ea1i c\u00f3 th\u00eam \u0111\u01b0\u1eddng, kem ho\u1eb7c c\u00e1c ch\u1ea5t t\u1ea1o ng\u1ecdt kh\u00e1c, c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng "sugar crash" (t\u1ee5t \u0111\u01b0\u1eddng huy\u1ebft). \u0110\u01b0\u1eddng l\u00e0m t\u0103ng nhanh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, t\u1ea1o c\u1ea3m gi\u00e1c h\u01b0ng ph\u1ea5n v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng t\u1ea1m th\u1eddi. Tuy nhi\u00ean, sau \u0111\u00f3 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u s\u1ebd gi\u1ea3m \u0111\u1ed9t ng\u1ed9t, d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, c\u00e1u k\u1ec9nh v\u00e0 th\u00e8m \u0111\u01b0\u1eddng.<\/p>\n

6. C\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe ti\u1ec1m \u1ea9n<\/h3>\n

Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p hi\u1ebfm hoi, m\u1ec7t m\u1ecfi sau khi u\u1ed1ng c\u00e0 ph\u00ea c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe ti\u1ec1m \u1ea9n nh\u01b0 thi\u1ebfu m\u00e1u, r\u1ed1i lo\u1ea1n tuy\u1ebfn gi\u00e1p ho\u1eb7c c\u00e1c b\u1ec7nh l\u00fd kh\u00e1c. N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi sau khi u\u1ed1ng c\u00e0 ph\u00ea, b\u1ea1n n\u00ean \u0111i kh\u00e1m b\u00e1c s\u0129 \u0111\u1ec3 \u0111\u01b0\u1ee3c ki\u1ec3m tra v\u00e0 t\u01b0 v\u1ea5n.<\/p>\n

7. Gi\u1ea3i ph\u00e1p \u0111\u1ec3 tr\u00e1nh m\u1ec7t m\u1ecfi sau khi u\u1ed1ng c\u00e0 ph\u00ea<\/h3>\n
    \n
  • U\u1ed1ng c\u00e0 ph\u00ea m\u1ed9t c\u00e1ch \u0111i\u1ec1u \u0111\u1ed9:<\/strong> H\u1ea1n ch\u1ebf l\u01b0\u1ee3ng c\u00e0 ph\u00ea ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y. C\u00e1c chuy\u00ean gia khuy\u1ebfn c\u00e1o kh\u00f4ng n\u00ean u\u1ed1ng qu\u00e1 400mg caffeine m\u1ed7i ng\u00e0y (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 4 t\u00e1ch c\u00e0 ph\u00ea).<\/li>\n
  • Ch\u1ecdn th\u1eddi \u0111i\u1ec3m u\u1ed1ng c\u00e0 ph\u00ea ph\u00f9 h\u1ee3p:<\/strong> Tr\u00e1nh u\u1ed1ng c\u00e0 ph\u00ea qu\u00e1 g\u1ea7n gi\u1edd \u0111i ng\u1ee7. N\u00ean u\u1ed1ng c\u00e0 ph\u00ea v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c tr\u01b0a \u0111\u1ec3 caffeine c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ti\u00eau tan tr\u01b0\u1edbc khi b\u1ea1n \u0111i ng\u1ee7.<\/li>\n
  • U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc:<\/strong> B\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng n\u01b0\u1edbc \u0111\u00e3 m\u1ea5t do t\u00e1c d\u1ee5ng l\u1ee3i ti\u1ec3u c\u1ee7a caffeine b\u1eb1ng c\u00e1ch u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc trong ng\u00e0y.<\/li>\n
  • \u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh:<\/strong> K\u1ebft h\u1ee3p c\u00e0 ph\u00ea v\u1edbi m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng, gi\u00e0u protein, ch\u1ea5t x\u01a1 v\u00e0 carbohydrate ph\u1ee9c h\u1ee3p. Tr\u00e1nh c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o ch\u1ebf bi\u1ebfn s\u1eb5n.<\/li>\n
  • Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c:<\/strong> \u0110\u1ea3m b\u1ea3o b\u1ea1n ng\u1ee7 \u0111\u1ee7 gi\u1ea5c m\u1ed7i \u0111\u00eam (7-8 ti\u1ebfng) \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i.<\/li>\n
  • Gi\u1ea3m d\u1ea7n l\u01b0\u1ee3ng caffeine:<\/strong> N\u1ebfu b\u1ea1n mu\u1ed1n ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea, h\u00e3y gi\u1ea3m d\u1ea7n l\u01b0\u1ee3ng caffeine ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y thay v\u00ec ng\u1eebng \u0111\u1ed9t ng\u1ed9t \u0111\u1ec3 tr\u00e1nh c\u00e1c tri\u1ec7u ch\u1ee9ng cai caffeine.<\/li>\n
  • T\u00ecm ki\u1ebfm c\u00e1c ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u1ef1 nhi\u00ean kh\u00e1c:<\/strong> Thay v\u00ec d\u1ef1a v\u00e0o c\u00e0 ph\u00ea, h\u00e3y th\u1eed c\u00e1c bi\u1ec7n ph\u00e1p kh\u00e1c \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng nh\u01b0 t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean, thi\u1ec1n \u0111\u1ecbnh ho\u1eb7c \u0103n c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u dinh d\u01b0\u1ee1ng.<\/li>\n
  • L\u1ef1a ch\u1ecdn lo\u1ea1i c\u00e0 ph\u00ea:<\/strong> Ch\u1ecdn lo\u1ea1i c\u00e0 ph\u00ea c\u00f3 h\u00e0m l\u01b0\u1ee3ng caffeine ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 b\u1ea1n. M\u1ed9t s\u1ed1 lo\u1ea1i c\u00e0 ph\u00ea c\u00f3 h\u00e0m l\u01b0\u1ee3ng caffeine cao h\u01a1n c\u00e1c lo\u1ea1i kh\u00e1c.<\/li>\n<\/ul>\n

    Hi\u1ec3u r\u00f5 nguy\u00ean nh\u00e2n v\u00e0 \u00e1p d\u1ee5ng c\u00e1c gi\u1ea3i ph\u00e1p ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap b\u1ea1n t\u1eadn h\u01b0\u1edfng nh\u1eefng l\u1ee3i \u00edch c\u1ee7a c\u00e0 ph\u00ea m\u00e0 kh\u00f4ng ph\u1ea3i ch\u1ecbu \u0111\u1ef1ng c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi. H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen u\u1ed1ng c\u00e0 ph\u00ea c\u1ee7a b\u1ea1n \u0111\u1ec3 c\u00f3 m\u1ed9t s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 tinh th\u1ea7n minh m\u1eabn.<\/p>\n","protected":false},"excerpt":{"rendered":"

    C\u00e0 ph\u00ea, th\u1ee9c u\u1ed1ng quen thu\u1ed9c c\u1ee7a h\u00e0ng tri\u1ec7u ng\u01b0\u1eddi tr\u00ean th\u1ebf gi\u1edbi, th\u01b0\u1eddng \u0111\u01b0\u1ee3c xem l\u00e0 "li\u1ec1u thu\u1ed1c" gi\u00fap t\u1ec9nh t\u00e1o v\u00e0 t\u1eadp trung. Tuy nhi\u00ean, kh\u00f4ng \u00edt ng\u01b0\u1eddi l\u1ea1i tr\u1ea3i nghi\u1ec7m c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i sau khi u\u1ed1ng c\u00e0 ph\u00ea. T\u1ea1i sao l\u1ea1i c\u00f3 hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y v\u00e0 l\u00e0m th\u1ebf n\u00e0o<\/p>\n","protected":false},"author":1,"featured_media":153502,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37655],"tags":[],"class_list":["post-158318","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\/158318","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=158318"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/posts\/158318\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media\/153502"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/media?parent=158318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/categories?post=158318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/vi\/wp-json\/wp\/v2\/tags?post=158318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}