{"id":10044,"date":"2026-06-14T13:29:07","date_gmt":"2026-06-14T06:29:07","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=10044"},"modified":"2026-06-14T13:29:07","modified_gmt":"2026-06-14T06:29:07","slug":"an-uong-anh-huong-tam-trang","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/an-uong-anh-huong-tam-trang\/","title":{"rendered":"Ch\u1ebf \u0110\u1ed9 \u0102n U\u1ed1ng \u1ea2nh H\u01b0\u1edfng \u0110\u1ebfn T\u00e2m Tr\u1ea1ng Nh\u01b0 Th\u1ebf N\u00e0o?"},"content":{"rendered":"<p>B\u1ea1n c\u00f3 \u0111\u1ec3 \u00fd r\u1eb1ng sau m\u1ed9t b\u1eefa \u0103n nhi\u1ec1u \u0111\u1ed3 chi\u00ean r\u00e1n, b\u1ea1n th\u01b0\u1eddng c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i v\u00e0 kh\u00f3 ch\u1ecbu h\u01a1n? Hay sau khi \u0103n m\u1ed9t b\u00e1t c\u01a1m v\u1edbi rau c\u1ee7 v\u00e0 c\u00e1, tinh th\u1ea7n l\u1ea1i s\u1ea3ng kho\u00e1i h\u01a1n h\u1eb3n? \u0110\u00f3 kh\u00f4ng ph\u1ea3i ng\u1eabu nhi\u00ean \u2014 khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng nh\u1eefng g\u00ec b\u1ea1n \u0103n m\u1ed7i ng\u00e0y \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn t\u00e2m tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a b\u1ea1n.<\/p>\n\n<h2>M\u1ed1i li\u00ean h\u1ec7 gi\u1eefa ru\u1ed9t v\u00e0 n\u00e3o<\/h2>\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"1800\" src=\"https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/an-uong-anh-huong-tam-trang-minh-hoa.jpg\" alt=\"B\u1eefa \u0103n rau c\u1ee7 c\u00e1 t\u1ed1t cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n\" class=\"wp-image-10041\" srcset=\"https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/an-uong-anh-huong-tam-trang-minh-hoa.jpg 1200w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/an-uong-anh-huong-tam-trang-minh-hoa-200x300.jpg 200w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/an-uong-anh-huong-tam-trang-minh-hoa-683x1024.jpg 683w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/an-uong-anh-huong-tam-trang-minh-hoa-768x1152.jpg 768w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/an-uong-anh-huong-tam-trang-minh-hoa-1024x1536.jpg 1024w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/an-uong-anh-huong-tam-trang-minh-hoa-8x12.jpg 8w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/an-uong-anh-huong-tam-trang-minh-hoa-600x900.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 ng\u1ea1c nhi\u00ean khi bi\u1ebft r\u1eb1ng kho\u1ea3ng <strong>90% l\u01b0\u1ee3ng serotonin<\/strong> trong c\u01a1 th\u1ec3 \u2014 ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y h\u1ea1nh ph\u00fac v\u00e0 b\u00ecnh t\u0129nh \u2014 \u0111\u01b0\u1ee3c s\u1ea3n xu\u1ea5t \u1edf trong ru\u1ed9t, kh\u00f4ng ph\u1ea3i n\u00e3o. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 h\u1ec7 ti\u00eau h\u00f3a v\u00e0 n\u00e3o b\u1ed9 li\u00ean l\u1ea1c v\u1edbi nhau li\u00ean t\u1ee5c th\u00f4ng qua c\u00e1i g\u1ecdi l\u00e0 &#8220;tr\u1ee5c ru\u1ed9t-n\u00e3o&#8221; (gut-brain axis).<\/p>\n\n<p>H\u00e0ng t\u1ef7 vi khu\u1ea9n c\u00f3 l\u1ee3i trong \u0111\u01b0\u1eddng ru\u1ed9t c\u1ee7a b\u1ea1n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u ti\u1ebft c\u1ea3m x\u00fac. Khi b\u1ea1n \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, c\u00e1c vi khu\u1ea9n n\u00e0y ph\u00e1t tri\u1ec3n t\u1ed1t v\u00e0 h\u1ed7 tr\u1ee3 n\u00e3o ho\u1ea1t \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i, ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u \u0111\u01b0\u1eddng v\u00e0 th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n l\u00e0m m\u1ea5t c\u00e2n b\u1eb1ng h\u1ec7 vi sinh v\u1eadt ru\u1ed9t, g\u00f3p ph\u1ea7n g\u00e2y ra lo \u00e2u v\u00e0 tr\u1ea7m c\u1ea3m.<\/p>\n\n<h2>Th\u1ef1c ph\u1ea9m &#8220;h\u1ea1 t\u00e2m tr\u1ea1ng&#8221; v\u00e0 th\u1ef1c ph\u1ea9m &#8220;n\u00e2ng t\u00e2m tr\u1ea1ng&#8221;<\/h2>\n\n<h3>Nh\u1eefng th\u1ee9 n\u00ean h\u1ea1n ch\u1ebf<\/h3>\n\n<p>Nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u \u0111\u01b0\u1eddng tinh luy\u1ec7n, th\u1ee9c \u0103n nhanh v\u00e0 th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn c\u00f3 li\u00ean quan \u0111\u1ebfn nguy c\u01a1 tr\u1ea7m c\u1ea3m cao h\u01a1n. C\u1ee5 th\u1ec3:<\/p>\n\n<ul>\n<li><strong>\u0110\u01b0\u1eddng v\u00e0 tinh b\u1ed9t tr\u1eafng:<\/strong> G\u00e2y t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft nhanh r\u1ed3i t\u1ee5t \u0111\u1ed9t ng\u1ed9t, khi\u1ebfn b\u1ea1n d\u1ec5 c\u00e1u k\u1ec9nh v\u00e0 m\u1ec7t m\u1ecfi. B\u00e1nh ng\u1ecdt, n\u01b0\u1edbc ng\u1ecdt, tr\u00e0 s\u1eefa nhi\u1ec1u \u0111\u01b0\u1eddng l\u00e0 nh\u1eefng th\u1ee9 n\u00ean h\u1ea1n ch\u1ebf n\u1ebfu b\u1ea1n hay lo \u00e2u.<\/li>\n<li><strong>Th\u1ee9c \u0103n chi\u00ean r\u00e1n v\u00e0 junk food:<\/strong> Ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o trans v\u00e0 omega-6, l\u00e0m t\u0103ng vi\u00eam trong c\u01a1 th\u1ec3 \u2014 m\u1ed9t y\u1ebfu t\u1ed1 \u0111\u01b0\u1ee3c g\u1eafn li\u1ec1n v\u1edbi ch\u1ee9ng tr\u1ea7m c\u1ea3m.<\/li>\n<li><strong>Caffeine qu\u00e1 nhi\u1ec1u:<\/strong> C\u00e0 ph\u00ea v\u00e0 tr\u00e0 \u0111\u1eb7c c\u00f3 th\u1ec3 l\u00e0m t\u0103ng lo \u00e2u, \u0111\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n u\u1ed1ng v\u00e0o bu\u1ed5i chi\u1ec1u t\u1ed1i v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7.<\/li>\n<\/ul>\n\n<h3>Nh\u1eefng th\u1ee9 n\u00ean th\u00eam v\u00e0o b\u1eefa \u0103n<\/h3>\n\n<p>Tin vui l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n truy\u1ec1n th\u1ed1ng c\u1ee7a ng\u01b0\u1eddi Vi\u1ec7t \u2014 c\u01a1m, rau xanh, c\u00e1, \u0111\u1eadu ph\u1ee5, canh \u2014 th\u1ef1c ra r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n:<\/p>\n\n<ul>\n<li><strong>C\u00e1 v\u00e0 h\u1ea3i s\u1ea3n:<\/strong> Gi\u00e0u omega-3, m\u1ed9t lo\u1ea1i axit b\u00e9o thi\u1ebft y\u1ebfu gi\u00fap gi\u1ea3m vi\u00eam v\u00e0 h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng n\u00e3o. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y ng\u01b0\u1eddi \u0103n nhi\u1ec1u c\u00e1 c\u00f3 t\u1ef7 l\u1ec7 tr\u1ea7m c\u1ea3m th\u1ea5p h\u01a1n.<\/li>\n<li><strong>Rau l\u00e1 xanh (rau mu\u1ed1ng, b\u00f3 x\u00f4i, c\u1ea3i xanh):<\/strong> Cung c\u1ea5p folate (vitamin B9) \u2014 thi\u1ebfu folate c\u00f3 li\u00ean quan \u0111\u1ebfn tr\u1ea7m c\u1ea3m v\u00e0 m\u1ec7t m\u1ecfi tinh th\u1ea7n.<\/li>\n<li><strong>\u0110\u1eadu, h\u1ea1t v\u00e0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t:<\/strong> Cung c\u1ea5p magie \u2014 kho\u00e1ng ch\u1ea5t gi\u00fap gi\u1ea3m lo \u00e2u. Nhi\u1ec1u ng\u01b0\u1eddi b\u1ecb lo \u00e2u v\u00e0 tr\u1ea7m c\u1ea3m c\u00f3 m\u1ee9c magie th\u1ea5p h\u01a1n b\u00ecnh th\u01b0\u1eddng.<\/li>\n<li><strong>Th\u1ef1c ph\u1ea9m l\u00ean men (s\u1eefa chua, d\u01b0a c\u1ea3i):<\/strong> Ch\u1ee9a probiotic gi\u00fap nu\u00f4i d\u01b0\u1ee1ng vi khu\u1ea9n c\u00f3 l\u1ee3i trong ru\u1ed9t, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tinh th\u1ea7n.<\/li>\n<li><strong>Qu\u1ea3 m\u1ecdng v\u00e0 tr\u00e1i c\u00e2y \u0111\u1eadm m\u00e0u:<\/strong> Gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, gi\u00fap b\u1ea3o v\u1ec7 n\u00e3o kh\u1ecfi stress oxy h\u00f3a.<\/li>\n<\/ul>\n\n<h2>C\u00e1ch \u00e1p d\u1ee5ng th\u1ef1c t\u1ebf cho ng\u01b0\u1eddi Vi\u1ec7t<\/h2>\n\n<p>B\u1ea1n kh\u00f4ng c\u1ea7n thay \u0111\u1ed5i to\u00e0n b\u1ed9 ch\u1ebf \u0111\u1ed9 \u0103n ngay l\u1eadp t\u1ee9c. H\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi nh\u1eefng b\u01b0\u1edbc nh\u1ecf:<\/p>\n\n<ul>\n<li><strong>Th\u00eam m\u1ed9t ph\u1ea7n rau v\u00e0o m\u1ed7i b\u1eefa:<\/strong> D\u00f9 l\u00e0 canh rau, salad hay rau x\u00e0o \u2014 mi\u1ec5n l\u00e0 c\u00f3 rau xanh.<\/li>\n<li><strong>\u0102n c\u00e1 \u00edt nh\u1ea5t 2\u20133 l\u1ea7n\/tu\u1ea7n:<\/strong> C\u00e1 thu, c\u00e1 h\u1ed3i, c\u00e1 ng\u1eeb, c\u00e1 tr\u00edch \u0111\u1ec1u gi\u00e0u omega-3.<\/li>\n<li><strong>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc:<\/strong> M\u1ea5t n\u01b0\u1edbc nh\u1eb9 c\u0169ng c\u00f3 th\u1ec3 g\u00e2y m\u1ec7t m\u1ecfi v\u00e0 gi\u1ea3m t\u1eadp trung. H\u01b0\u1edbng \u0111\u1ebfn 1,5\u20132 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y.<\/li>\n<li><strong>H\u1ea1n ch\u1ebf tr\u00e0 s\u1eefa v\u00e0 n\u01b0\u1edbc ng\u1ecdt:<\/strong> Th\u1eed \u0111\u1ed5i sang tr\u00e0 xanh kh\u00f4ng \u0111\u01b0\u1eddng, n\u01b0\u1edbc chanh ho\u1eb7c n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y t\u01b0\u01a1i.<\/li>\n<li><strong>Kh\u00f4ng b\u1ecf b\u1eefa s\u00e1ng:<\/strong> B\u1ecf b\u1eefa s\u00e1ng l\u00e0m \u0111\u01b0\u1eddng huy\u1ebft h\u1ea1 th\u1ea5p, khi\u1ebfn b\u1ea1n d\u1ec5 c\u00e1u k\u1ec9nh v\u00e0 kh\u00f3 t\u1eadp trung c\u1ea3 bu\u1ed5i s\u00e1ng.<\/li>\n<\/ul>\n\n<h2>Khi n\u00e0o c\u1ea7n g\u1eb7p chuy\u00ean gia?<\/h2>\n\n<p>Thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 t\u00e2m tr\u1ea1ng, nh\u01b0ng kh\u00f4ng thay th\u1ebf \u0111i\u1ec1u tr\u1ecb chuy\u00ean nghi\u1ec7p. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y bu\u1ed3n ch\u00e1n k\u00e9o d\u00e0i h\u01a1n 2 tu\u1ea7n, m\u1ea5t h\u1ee9ng v\u1edbi m\u1ecdi th\u1ee9, ho\u1eb7c c\u00f3 suy ngh\u0129 ti\u00eau c\u1ef1c nghi\u00eam tr\u1ecdng, h\u00e3y t\u00ecm g\u1eb7p chuy\u00ean gia t\u00e2m l\u00fd ho\u1eb7c b\u00e1c s\u0129.<\/p>\n\n<h2>K\u1ebft lu\u1eadn<\/h2>\n\n<p>T\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1eefng g\u00ec x\u1ea3y ra xung quanh \u2014 m\u00e0 c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1eefng g\u00ec b\u1ea1n \u0111\u01b0a v\u00e0o c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y. Th\u1ef1c \u0111\u01a1n ng\u01b0\u1eddi Vi\u1ec7t v\u1ed1n d\u0129 \u0111\u00e3 r\u1ea5t th\u00e2n thi\u1ec7n v\u1edbi s\u1ee9c kh\u1ecfe tinh th\u1ea7n \u2014 ch\u1ec9 c\u1ea7n h\u1ea1n ch\u1ebf th\u00eam \u0111\u01b0\u1eddng v\u00e0 \u0111\u1ed3 ch\u1ebf bi\u1ebfn s\u1eb5n l\u00e0 b\u1ea1n \u0111\u00e3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t r\u00f5 r\u1ec7t. H\u00f4m nay, h\u00e3y th\u1eed th\u00eam m\u1ed9t ph\u1ea7n rau xanh v\u00e0o b\u1eefa \u0103n v\u00e0 xem b\u1ea1n c\u1ea3m th\u1ea5y th\u1ebf n\u00e0o.<\/p>\n\n<p><strong>Ngu\u1ed3n tham kh\u1ea3o:<\/strong> healthline.com, vinmec.com<\/p>","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 \u0111\u1ec3 \u00fd r\u1eb1ng sau m\u1ed9t b\u1eefa \u0103n nhi\u1ec1u \u0111\u1ed3 chi\u00ean r\u00e1n, b\u1ea1n th\u01b0\u1eddng c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i v\u00e0 kh\u00f3 ch\u1ecbu h\u01a1n? Khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh nh\u1eefng g\u00ec b\u1ea1n \u0103n \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn t\u00e2m tr\u1ea1ng.<\/p>","protected":false},"author":2,"featured_media":10040,"comment_status":"closed","ping_status":"0","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[37],"tags":[],"class_list":["post-10044","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-tinh-than"],"_links":{"self":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10044","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/comments?post=10044"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10044\/revisions"}],"predecessor-version":[{"id":10046,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10044\/revisions\/10046"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/10040"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=10044"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=10044"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=10044"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}