{"id":7897,"date":"2024-08-05T14:19:28","date_gmt":"2024-08-05T07:19:28","guid":{"rendered":"https:\/\/jhasim1.com\/?p=7897"},"modified":"2024-08-05T14:19:28","modified_gmt":"2024-08-05T07:19:28","slug":"che-do-dinh-duong-chia-khoa-cai-thien-suc-khoe-tinh-than","status":"publish","type":"post","link":"https:\/\/jhasim1.com\/che-do-dinh-duong-chia-khoa-cai-thien-suc-khoe-tinh-than.html","title":{"rendered":"Ch\u1ebf \u0110\u1ed9 Dinh D\u01b0\u1ee1ng: Ch\u00eca Kh\u00f3a C\u1ea3i Thi\u1ec7n S\u1ee9c Kh\u1ecfe Tinh Th\u1ea7n"},"content":{"rendered":"

Trong x\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i, s\u1ee9c kh\u1ecfe tinh th\u1ea7n ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c ch\u00fa tr\u1ecdng v\u00e0 nh\u1eadn th\u1ee9c v\u1ec1 m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd \u0111ang ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c kh\u1eb3ng \u0111\u1ecbnh. M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn t\u00e2m tr\u1ea1ng, c\u1ea3m x\u00fac v\u00e0 kh\u1ea3 n\u0103ng \u0111\u1ed1i ph\u00f3 v\u1edbi c\u0103ng th\u1eb3ng. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd kh\u00e1m ph\u00e1 nh\u1eefng nh\u00f3m th\u1ef1c ph\u1ea9m c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 h\u01b0\u1edbng d\u1eabn c\u00e1ch x\u00e2y d\u1ef1ng m\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng l\u00e0nh m\u1ea1nh.<\/p>\n

1. M\u1ed1i Li\u00ean H\u1ec7 Gi\u1eefa Dinh D\u01b0\u1ee1ng v\u00e0 S\u1ee9c Kh\u1ecfe Tinh Th\u1ea7n<\/h3>\n

Nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n. Theo m\u1ed9t nghi\u00ean c\u1ee9u t\u1eeb Vi\u1ec7n T\u00e2m th\u1ea7n h\u1ecdc thu\u1ed9c \u0110\u1ea1i h\u1ecdc Yale (2021), ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u ch\u1ea5t b\u00e9o chuy\u1ec3n h\u00f3a v\u00e0 \u0111\u01b0\u1eddng c\u00f3 li\u00ean quan \u0111\u1ebfn nguy c\u01a1 cao m\u1eafc c\u00e1c r\u1ed1i lo\u1ea1n t\u00e2m th\u1ea7n nh\u01b0 tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u. Ng\u01b0\u1ee3c l\u1ea1i, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng gi\u00e0u dinh d\u01b0\u1ee1ng, bao g\u1ed3m c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m t\u01b0\u01a1i s\u1ed1ng v\u00e0 \u00edt ch\u1ebf bi\u1ebfn, c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea3m tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m.<\/p>\n

 <\/p>\n

2. Nh\u1eefng Nh\u00f3m Th\u1ef1c Ph\u1ea9m C\u00f3 L\u1ee3i Cho S\u1ee9c Kh\u1ecfe Tinh Th\u1ea7n<\/h3>\n

2.1. Th\u1ef1c ph\u1ea9m gi\u00e0u Omega-3<\/h4>\n
\"\"
Nh\u00f3m th\u1ef1c ph\u1ea9m gi\u00e0u omega 3<\/figcaption><\/figure>\n

Omega-3 l\u00e0 axit b\u00e9o thi\u1ebft y\u1ebfu c\u00f3 t\u00e1c d\u1ee5ng t\u00edch c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng ti\u00eau th\u1ee5 omega-3 c\u00f3 th\u1ec3 gi\u1ea3m tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u. Ngu\u1ed3n th\u1ef1c ph\u1ea9m gi\u00e0u omega-3 bao g\u1ed3m c\u00e1 h\u1ed3i, c\u00e1 thu, h\u1ea1t chia, h\u1ea1t lanh, v\u00e0 qu\u1ea3 \u00f3c ch\u00f3.<\/p>\n

2.2. C\u00e1c lo\u1ea1i rau xanh v\u00e0 tr\u00e1i c\u00e2y<\/h4>\n

Rau xanh v\u00e0 tr\u00e1i c\u00e2y l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a phong ph\u00fa. M\u1ed9t nghi\u00ean c\u1ee9u t\u1eeb \u0110\u1ea1i h\u1ecdc Queensland (2022) ch\u1ec9 ra r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi ti\u00eau th\u1ee5 nhi\u1ec1u rau qu\u1ea3 c\u00f3 t\u00e2m tr\u1ea1ng t\u1ed1t h\u01a1n v\u00e0 \u00edt c\u00f3 nguy c\u01a1 m\u1eafc c\u00e1c r\u1ed1i lo\u1ea1n t\u00e2m th\u1ea7n. C\u00e1c lo\u1ea1i rau l\u00e1 xanh nh\u01b0 c\u1ea3i b\u00f3 x\u00f4i, c\u1ea3i xo\u0103n, v\u00e0 tr\u00e1i c\u00e2y nh\u01b0 qu\u1ea3 b\u01a1, chu\u1ed1i, v\u00e0 vi\u1ec7t qu\u1ea5t \u0111\u1ec1u r\u1ea5t c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n.<\/p>\n

\"\"
C\u00e1c lo\u1ea1i rau xanh v\u00e0 tr\u00e1i c\u00e2y gi\u00e0u vitamin v\u00e0 ch\u1ea5t x\u01a1<\/figcaption><\/figure>\n

2.3. Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t<\/h4>\n

Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t cung c\u1ea5p carbohydrate ph\u1ee9c t\u1ea1p v\u00e0 ch\u1ea5t x\u01a1, gi\u00fap duy tr\u00ec m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng cho n\u00e3o b\u1ed9. Nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m tri\u1ec7u ch\u1ee9ng lo \u00e2u v\u00e0 tr\u1ea7m c\u1ea3m. B\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t v\u00e0o b\u1eefa \u0103n h\u00e0ng ng\u00e0y b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng y\u1ebfn m\u1ea1ch, quinoa, g\u1ea1o l\u1ee9t v\u00e0 b\u00e1nh m\u00ec nguy\u00ean c\u00e1m.<\/p>\n

\"\"
Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t gi\u00e0u vitamin B1 c\u00f3 l\u1ee3i cho t\u1ebf b\u00e0o n\u00e3o b\u1ed9<\/figcaption><\/figure>\n

 <\/p>\n

 <\/p>\n

2.4. C\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 \u0111\u1eadu<\/h4>\n

H\u1ea1t v\u00e0 \u0111\u1eadu l\u00e0 ngu\u1ed3n cung c\u1ea5p protein th\u1ef1c v\u1eadt, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 nhi\u1ec1u vitamin B, r\u1ea5t quan tr\u1ecdng cho s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9. Vitamin B, \u0111\u1eb7c bi\u1ec7t l\u00e0 B12 v\u00e0 B6, c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c s\u1ea3n xu\u1ea5t c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh nh\u01b0 serotonin v\u00e0 dopamine, gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng. H\u1ea1t h\u1ea1nh nh\u00e2n, h\u1ea1t chia, \u0111\u1eadu l\u0103ng v\u00e0 \u0111\u1eadu n\u00e0nh l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi.<\/p>\n

3. C\u00e1ch X\u00e2y D\u1ef1ng Ch\u1ebf \u0110\u1ed9 Dinh D\u01b0\u1ee1ng L\u00e0nh M\u1ea1nh<\/h3>\n

3.1. \u0102n nhi\u1ec1u th\u1ef1c ph\u1ea9m t\u01b0\u01a1i s\u1ed1ng<\/h4>\n

H\u00e3y c\u1ed1 g\u1eafng b\u1ed5 sung nhi\u1ec1u th\u1ef1c ph\u1ea9m t\u01b0\u01a1i s\u1ed1ng v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n h\u00e0ng ng\u00e0y. Tr\u00e1nh xa c\u00e1c th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n v\u00e0 \u0111\u1ed3 \u0103n nhanh, v\u00ec ch\u00fang th\u01b0\u1eddng ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng, mu\u1ed1i v\u00e0 ch\u1ea5t b\u00e9o kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe.<\/p>\n

3.2. U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/h4>\n
\"\"
C\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb cung c\u1ea5p \u0111\u1ee7 l\u01b0\u1ee3ng n\u01b0\u1edbc t\u1eeb 1.5 – 2l\/ ng\u00e0y<\/figcaption><\/figure>\n

N\u01b0\u1edbc r\u1ea5t quan tr\u1ecdng cho s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng. Nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng m\u1ea5t n\u01b0\u1edbc c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi v\u00e0 lo \u00e2u. H\u00e3y \u0111\u1ea3m b\u1ea3o u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc m\u1ed7i ng\u00e0y, \u00edt nh\u1ea5t l\u00e0 2 l\u00edt n\u01b0\u1edbc.<\/p>\n

3.3. Th\u1ef1c hi\u1ec7n c\u00e1c b\u1eefa \u0103n \u0111\u1ec1u \u0111\u1eb7n<\/h4>\n

Vi\u1ec7c \u0103n u\u1ed1ng \u0111\u1ec1u \u0111\u1eb7n v\u00e0 kh\u00f4ng b\u1ecf b\u1eefa gi\u00fap duy tr\u00ec m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n. H\u00e3y c\u1ed1 g\u1eafng \u0103n 3 b\u1eefa ch\u00ednh v\u00e0 2 b\u1eefa ph\u1ee5 m\u1ed7i ng\u00e0y.<\/p>\n

3.4. Tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia dinh d\u01b0\u1ee1ng<\/h4>\n

N\u1ebfu b\u1ea1n g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p, h\u00e3y t\u00ecm \u0111\u1ebfn chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn c\u1ee5 th\u1ec3. H\u1ecd c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n l\u1eadp k\u1ebf ho\u1ea1ch dinh d\u01b0\u1ee1ng d\u1ef1a tr\u00ean nhu c\u1ea7u c\u00e1 nh\u00e2n v\u00e0 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n.<\/p>\n

Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n c\u00f3 t\u00e1c \u0111\u1ed9ng s\u00e2u s\u1eafc \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n. B\u1eb1ng c\u00e1ch l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh v\u00e0 x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng \u0111\u1ed1i ph\u00f3 v\u1edbi stress v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. H\u00e3y coi dinh d\u01b0\u1ee1ng l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a b\u1ea1n. B\u1eaft \u0111\u1ea7u t\u1eeb h\u00f4m nay, h\u00e3y thay \u0111\u1ed5i th\u00f3i quen \u0103n u\u1ed1ng v\u00e0 h\u01b0\u1edbng t\u1edbi m\u1ed9t cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh v\u00e0 h\u1ea1nh ph\u00fac h\u01a1n!<\/p>\n","protected":false},"excerpt":{"rendered":"

Trong x\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i, s\u1ee9c kh\u1ecfe tinh th\u1ea7n ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c ch\u00fa tr\u1ecdng v\u00e0 nh\u1eadn th\u1ee9c v\u1ec1 m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd \u0111ang ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c kh\u1eb3ng \u0111\u1ecbnh. M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n […]\n","protected":false},"author":6,"featured_media":6856,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13,2398],"tags":[6145,148,5155,5030,5256,6084,4730,6059,2477,3504,5232,6147,6146,6138,6052,6144,6140,6124,6139,5073,6148,6149],"class_list":["post-7897","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cao-dang-y-dieu-duong","category-kien-thuc-y-duoc","tag-an-uong","tag-cao-dang","tag-cao-dang-duoc","tag-cao-dang-y","tag-cao-dang-y-ha-noi","tag-caodangdieuduong","tag-caodangyhanoi","tag-cdyhn","tag-cham-soc-y-te","tag-dinh-duong","tag-dieu-duong-cao-dang","tag-fruit","tag-healthy","tag-mental-health","tag-nganhdieuduong","tag-suc-khoe-tam-ly","tag-suc-khoe-tinh-than","tag-thuc-pham","tag-tinh-than","tag-truong-cao-dang-y-ha-noi","tag-vegestable","tag-water"],"yoast_head":"\nCh\u1ebf \u0110\u1ed9 Dinh D\u01b0\u1ee1ng: Ch\u00eca Kh\u00f3a C\u1ea3i 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