Ph\u1ee5 n\u1eef tu\u1ed5i 40 n\u00ean t\u0103ng c\u01b0\u1eddng protein, ng\u1ee7 7-8 ti\u1ebfng m\u1ed7i \u0111\u00eam, \u0103n u\u1ed1ng \u0111\u1ee7 b\u1eefa \u0111\u1ec3 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1, ph\u00f2ng b\u1ec7nh.<\/p>\n\n\n\n
N\u1ed9i ti\u1ebft t\u1ed1 ph\u1ee5 n\u1eef tu\u1ed5i 40 th\u01b0\u1eddng thay \u0111\u1ed5i, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7, t\u00e2m tr\u1ea1ng, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, n\u0103ng l\u01b0\u1ee3ng. M\u1ed9t v\u00e0i \u0111i\u1ec1u ch\u1ec9nh trong l\u1ed1i s\u1ed1ng gi\u00fap ph\u00e1i \u0111\u1eb9p ph\u00f2ng ng\u1eeba r\u1ed1i lo\u1ea1n hormone.<\/p>\n\n\n\n
Protein l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng \u0111\u1ed9t bi\u1ebfn, h\u1ed7 tr\u1ee3 c\u01a1 b\u1eafp s\u0103n ch\u1eafc. Ph\u1ee5 n\u1eef n\u00ean cung c\u1ea5p 30-40 g protein trong v\u00f2ng 60 ph\u00fat sau khi th\u1ee9c d\u1eady \u0111\u1ec3 h\u1ed7 tr\u1ee3 cortisol, t\u0103ng c\u1ea3m gi\u00e1c no. B\u1eefa s\u00e1ng c\u00e2n b\u1eb1ng v\u1edbi m\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m gi\u00e0u protein c\u00f2n c\u1ea3i thi\u1ec7n nh\u1eadn th\u1ee9c. Protein c\u00f3 ch\u1ee9a c\u00e1c ch\u1ea5t nh\u01b0 axit amin, li\u00ean quan \u0111\u1ebfn s\u1ea3n xu\u1ea5t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh nh\u01b0 dopamine. Th\u1ecbt g\u00e0, c\u00e1, \u0111\u1eadu n\u00e0nh non, h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng, \u0111\u1eadu l\u0103ng gi\u00e0u protein, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe ti\u00eau h\u00f3a v\u00e0 tim m\u1ea1ch.<\/p>\n\n\n\n
C\u01a1 b\u1eafp c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 th\u00f4ng qua ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. Ph\u00e1i \u0111\u1eb9p n\u00ean \u0111i b\u1ed9 \u0111\u1ec3 c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u, gi\u1ea3m m\u1ea5t kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng, h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n, t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Yoga gi\u00fap ph\u00e1i \u0111\u1eb9p gi\u1eef th\u0103ng b\u1eb1ng, th\u01b0 gi\u00e3n t\u00e2m tr\u00ed, t\u1eadp trung t\u1ed1t h\u01a1n. C\u0103ng th\u1eb3ng khi\u1ebfn c\u01a1 th\u1ec3 gi\u1ea3i ph\u00f3ng m\u1ed9t lo\u1ea1i hormone g\u1ecdi l\u00e0 cortisol. Hormone n\u00e0y t\u0103ng cao n\u00e0y g\u00e2y m\u1ea5t\u00a0c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1, d\u1eabn \u0111\u1ebfn b\u00e9o ph\u00ec, gi\u1ea3m ham mu\u1ed1n t\u00ecnh d\u1ee5c, m\u1ea5t ng\u1ee7, m\u1ec7t m\u1ecfi.<\/p>\n\n\n\n
Progesterone h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 b\u1eaft \u0111\u1ea7u gi\u1ea3m d\u1ea7n khi ph\u00e1i \u0111\u1eb9p b\u01b0\u1edbc sang tu\u1ed5i 40. Ng\u1ee7 k\u00e9m l\u00e0m t\u0103ng n\u1ed3ng \u0111\u1ed9 cortisol, c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 t\u00ecnh tr\u1ea1ng vi\u00eam. Ph\u1ee5 n\u1eef n\u00ean ng\u1ee7 7-9 ti\u1ebfng m\u1ed7i \u0111\u00eam, ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y, th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp th\u01b0 gi\u00e3n nh\u01b0 thi\u1ec1n, h\u00edt th\u1edf s\u00e2u \u0111\u1ec3 ngon gi\u1ea5c h\u01a1n. Tr\u00e1nh caffeine, r\u01b0\u1ee3u kho\u1ea3ng 3 gi\u1edd tr\u01b0\u1edbc khi ng\u1ee7. Gi\u1eef nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng ng\u1ee7 m\u00e1t m\u1ebb, m\u1eb7c \u0111\u1ed3 tho\u00e1ng m\u00e1t c\u0169ng gi\u1ea3m b\u1ed1c h\u1ecfa.<\/p>\n\n\n\n
Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n c\u00f3 th\u1ec3 l\u00e0m t\u0103ng cortisol, gi\u1ea3m progesterone. T\u00ecnh tr\u1ea1ng n\u00e0y r\u00f5 r\u1ec7t khi \u0103n u\u1ed1ng kh\u00f4ng \u0111\u1ee7 ch\u1ea5t. \u0102n ki\u00eang c\u00f3 th\u1ec3 g\u00e2y h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft, g\u00e2y ra c\u1ea3m gi\u00e1c cho\u00e1ng v\u00e1ng, ch\u00f3ng m\u1eb7t, \u0111au \u0111\u1ea7u, m\u1ec7t m\u1ecfi. Ph\u1ee5 n\u1eef n\u00ean \u0103n \u0111\u1ee7 b\u1eefa, c\u00e2n b\u1eb1ng c\u00e1c nh\u00f3m ch\u1ea5t k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe.<\/p>\n\n\n\n
Ch\u1ea5t b\u00e9o\u00a0gi\u00fap duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3, \u0111\u00f3ng vai tr\u00f2 trong c\u1ea5u tr\u00fac t\u1ebf b\u00e0o, s\u1ea3n xu\u1ea5t hormone, h\u1ea5p th\u1ee5 v\u00e0 v\u1eadn chuy\u1ec3n c\u00e1c vitamin tan trong d\u1ea7u. Ch\u1ebf \u0111\u1ed9 \u0103n \u00edt ch\u1ea5t b\u00e9o \u1edf \u0111\u1ed9 tu\u1ed5i 40 s\u1ebd s\u1ea3n xu\u1ea5t hormone k\u00e9m h\u01a1n. M\u1ed7i ng\u01b0\u1eddi h\u00e3y \u01b0u ti\u00ean b\u01a1, d\u1ea7u \u00f4 liu, tr\u1ee9ng g\u00e0 nu\u00f4i th\u1ea3 v\u01b0\u1eddn, c\u00e1 b\u00e9o, c\u00e1c lo\u1ea1i h\u1ea1t.<\/p>\n\n\n\n
<\/p>","protected":false},"excerpt":{"rendered":"
Ph\u1ee5 n\u1eef tu\u1ed5i 40 n\u00ean t\u0103ng c\u01b0\u1eddng protein, ng\u1ee7 7-8 ti\u1ebfng m\u1ed7i \u0111\u00eam, \u0103n u\u1ed1ng \u0111\u1ee7 b\u1eefa \u0111\u1ec3 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1, ph\u00f2ng b\u1ec7nh. N\u1ed9i ti\u1ebft t\u1ed1 ph\u1ee5 n\u1eef tu\u1ed5i 40 th\u01b0\u1eddng thay \u0111\u1ed5i, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7, t\u00e2m tr\u1ea1ng, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, n\u0103ng l\u01b0\u1ee3ng. M\u1ed9t v\u00e0i \u0111i\u1ec1u ch\u1ec9nh trong l\u1ed1i […]<\/p>","protected":false},"author":1,"featured_media":894,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[51,50],"tags":[],"class_list":["post-890","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-estrogen","category-noi-tiet-to"],"acf":[],"_links":{"self":[{"href":"https:\/\/atlanticmedical.vn\/en\/wp-json\/wp\/v2\/posts\/890","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/atlanticmedical.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/atlanticmedical.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/atlanticmedical.vn\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/atlanticmedical.vn\/en\/wp-json\/wp\/v2\/comments?post=890"}],"version-history":[{"count":0,"href":"https:\/\/atlanticmedical.vn\/en\/wp-json\/wp\/v2\/posts\/890\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/atlanticmedical.vn\/en\/wp-json\/wp\/v2\/media\/894"}],"wp:attachment":[{"href":"https:\/\/atlanticmedical.vn\/en\/wp-json\/wp\/v2\/media?parent=890"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/atlanticmedical.vn\/en\/wp-json\/wp\/v2\/categories?post=890"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/atlanticmedical.vn\/en\/wp-json\/wp\/v2\/tags?post=890"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}