{"id":10056,"date":"2026-06-14T15:06:13","date_gmt":"2026-06-14T08:06:13","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=10056"},"modified":"2026-06-14T15:06:13","modified_gmt":"2026-06-14T08:06:13","slug":"thuc-pham-tang-serotonin","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/thuc-pham-tang-serotonin\/","title":{"rendered":"7 Lo\u1ea1i Th\u1ef1c Ph\u1ea9m Gi\u00fap T\u0103ng Serotonin \u2013 Hormone H\u1ea1nh Ph\u00fac T\u1ef1 Nhi\u00ean"},"content":{"rendered":"

B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng t\u00e2m tr\u1ea1ng c\u1ee7a m\u00ecnh h\u00f4m nay c\u00f3 th\u1ec3 ch\u1ecbu \u1ea3nh h\u01b0\u1edfng b\u1edfi b\u1eefa \u0103n h\u00f4m qua kh\u00f4ng? Serotonin \u2014 th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 “hormone h\u1ea1nh ph\u00fac” \u2014 \u0111\u00f3ng vai tr\u00f2 tr\u1ef1c ti\u1ebfp trong vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh c\u1ea3m x\u00fac, gi\u1ea5c ng\u1ee7 v\u00e0 n\u0103ng l\u01b0\u1ee3ng c\u1ee7a b\u1ea1n. V\u00e0 \u0111i\u1ec1u th\u00fa v\u1ecb l\u00e0: b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t serotonin nhi\u1ec1u h\u01a1n th\u00f4ng qua ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y.<\/p>\n\n

Serotonin l\u00e0 g\u00ec v\u00e0 t\u1ea1i sao n\u00f3 quan tr\u1ecdng?<\/h2>\n

Serotonin l\u00e0 m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh (neurotransmitter) gi\u00fap \u0111i\u1ec1u h\u00f2a t\u00e2m tr\u1ea1ng, gi\u1ea5c ng\u1ee7, c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 th\u1eadm ch\u00ed l\u00e0 ti\u00eau h\u00f3a. Kho\u1ea3ng 90% serotonin trong c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c s\u1ea3n xu\u1ea5t t\u1ea1i \u0111\u01b0\u1eddng ru\u1ed9t \u2014 kh\u00f4ng ph\u1ea3i n\u00e3o \u2014 \u0111i\u1ec1u n\u00e0y l\u00fd gi\u1ea3i t\u1ea1i sao s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t c\u00f3 li\u00ean h\u1ec7 ch\u1eb7t ch\u1ebd v\u1edbi s\u1ee9c kh\u1ecfe tinh th\u1ea7n.<\/p>\n\n

Th\u1ef1c ph\u1ea9m kh\u00f4ng cung c\u1ea5p tr\u1ef1c ti\u1ebfp serotonin. Thay v\u00e0o \u0111\u00f3, ch\u00fang cung c\u1ea5p tryptophan<\/strong> \u2014 m\u1ed9t amino acid m\u00e0 c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng \u0111\u1ec3 t\u1ed5ng h\u1ee3p serotonin. Vitamin B6, magi\u00ea v\u00e0 omega-3 c\u0169ng \u0111\u00f3ng vai tr\u00f2 nh\u01b0 “ch\u1ea5t x\u00fac t\u00e1c” gi\u00fap qu\u00e1 tr\u00ecnh chuy\u1ec3n \u0111\u1ed5i n\u00e0y di\u1ec5n ra hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n\n\n\n

\"C\u00e1c<\/figure>\n\n\n\n

7 lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00fap t\u0103ng serotonin t\u1ef1 nhi\u00ean<\/h2>\n\n

1. Tr\u1ee9ng<\/h3>\n

Tr\u1ee9ng \u2014 \u0111\u1eb7c bi\u1ec7t l\u00e0 l\u00f2ng \u0111\u1ecf \u2014 l\u00e0 ngu\u1ed3n tryptophan phong ph\u00fa v\u00e0 d\u1ec5 h\u1ea5p thu. L\u00f2ng \u0111\u1ecf c\u00f2n ch\u1ee9a choline v\u00e0 omega-3 (n\u1ebfu l\u00e0 tr\u1ee9ng g\u00e0 th\u1ea3 v\u01b0\u1eddn), h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9. Ch\u1ec9 2 qu\u1ea3 tr\u1ee9ng m\u1ed7i s\u00e1ng \u0111\u00e3 l\u00e0 m\u1ed9t kh\u1edfi \u0111\u1ea7u t\u1ed1t cho t\u00e2m tr\u1ea1ng c\u1ea3 ng\u00e0y.<\/p>\n\n

2. C\u00e1 h\u1ed3i<\/h3>\n

C\u00e1 h\u1ed3i gi\u00e0u c\u1ea3 tryptophan l\u1eabn omega-3. Axit b\u00e9o omega-3 kh\u00f4ng ch\u1ec9 h\u1ed7 tr\u1ee3 s\u1ea3n xu\u1ea5t serotonin m\u00e0 c\u00f2n gi\u00fap t\u1ebf b\u00e0o n\u00e3o ti\u1ebfp nh\u1eadn serotonin hi\u1ec7u qu\u1ea3 h\u01a1n. N\u1ebfu kh\u00f4ng c\u00f3 c\u00e1 h\u1ed3i, c\u00e1 thu hay c\u00e1 tr\u00edch c\u0169ng l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t v\u00e0 d\u1ec5 t\u00ecm h\u01a1n \u1edf Vi\u1ec7t Nam.<\/p>\n\n

3. H\u1ea1t b\u00ed ng\u00f4<\/h3>\n

\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng ngu\u1ed3n tryptophan \u0111\u1eadm \u0111\u1eb7c nh\u1ea5t trong t\u1ef1 nhi\u00ean. H\u1ea1t b\u00ed ng\u00f4 c\u00f2n gi\u00e0u magi\u00ea \u2014 kho\u00e1ng ch\u1ea5t gi\u00fap \u1ed5n \u0111\u1ecbnh h\u1ec7 th\u1ea7n kinh v\u00e0 gi\u1ea3m lo \u00e2u. B\u1ea1n c\u00f3 th\u1ec3 rang kh\u00f4 v\u00e0 \u0103n nh\u01b0 snack ho\u1eb7c r\u1eafc l\u00ean salad.<\/p>\n\n

4. \u0110\u1eadu ph\u1ee5 v\u00e0 \u0111\u1eadu t\u01b0\u01a1ng<\/h3>\n

\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi \u0103n chay ho\u1eb7c ng\u01b0\u1eddi kh\u00f4ng \u0103n nhi\u1ec1u th\u1ecbt, \u0111\u1eadu ph\u1ee5 v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu t\u01b0\u01a1ng (s\u1eefa \u0111\u1eadu n\u00e0nh, tempeh) l\u00e0 ngu\u1ed3n tryptophan th\u1ef1c v\u1eadt tuy\u1ec7t v\u1eddi. \u0110\u00e2y c\u0169ng l\u00e0 th\u1ef1c ph\u1ea9m quen thu\u1ed9c v\u00e0 r\u1ebb ti\u1ec1n trong b\u1eefa \u0103n ng\u01b0\u1eddi Vi\u1ec7t.<\/p>\n\n

5. Chu\u1ed1i<\/h3>\n

Chu\u1ed1i ch\u1ee9a tryptophan k\u00e8m theo vitamin B6 \u2014 m\u1ed9t “\u0111\u1ed3ng y\u1ebfu t\u1ed1” quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p serotonin. Chu\u1ed1i c\u00f2n cung c\u1ea5p \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean gi\u00fap n\u00e3o b\u1ed9 h\u1ea5p thu tryptophan nhanh h\u01a1n. M\u1ed9t qu\u1ea3 chu\u1ed1i ch\u00edn v\u00e0o bu\u1ed5i chi\u1ec1u l\u00e0 b\u1eefa ph\u1ee5 l\u00fd t\u01b0\u1edfng cho t\u00e2m tr\u1ea1ng.<\/p>\n\n

6. Socola \u0111en<\/h3>\n

Tin vui cho nh\u1eefng ng\u01b0\u1eddi y\u00eau socola! Socola \u0111en (t\u1eeb 70% cacao tr\u1edf l\u00ean) ch\u1ee9a tryptophan, theobromine v\u00e0 c\u00e1c polyphenol gi\u00fap k\u00edch th\u00edch n\u00e3o s\u1ea3n xu\u1ea5t serotonin v\u00e0 endorphin. Tuy nhi\u00ean ch\u1ec9 c\u1ea7n 1\u20132 mi\u1ebfng nh\u1ecf m\u1ed7i ng\u00e0y l\u00e0 \u0111\u1ee7 \u2014 kh\u00f4ng c\u1ea7n \u0103n c\u1ea3 thanh.<\/p>\n\n

7. D\u1ee9a (th\u01a1m)<\/h3>\n

D\u1ee9a ch\u1ee9a tryptophan c\u00f9ng v\u1edbi bromelain \u2014 m\u1ed9t enzyme h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a v\u00e0 gi\u1ea3m vi\u00eam. Qu\u1ea3 d\u1ee9a t\u01b0\u01a1i d\u1ec5 t\u00ecm \u1edf Vi\u1ec7t Nam quanh n\u0103m, v\u1eeba ngon v\u1eeba l\u00e0 ngu\u1ed3n h\u1ed7 tr\u1ee3 t\u00e2m tr\u1ea1ng t\u1ef1 nhi\u00ean.<\/p>\n\n

M\u1eb9o th\u1ef1c h\u00e0nh cho ng\u01b0\u1eddi Vi\u1ec7t<\/h2>\n

B\u1ea1n kh\u00f4ng c\u1ea7n thay \u0111\u1ed5i ho\u00e0n to\u00e0n ch\u1ebf \u0111\u1ed9 \u0103n. H\u00e3y th\u1eed nh\u1eefng \u0111i\u1ec1u nh\u1ecf n\u00e0y:<\/p>\n

    \n
  • Th\u00eam 2 qu\u1ea3 tr\u1ee9ng v\u00e0o b\u1eefa s\u00e1ng thay v\u00ec ch\u1ec9 \u0103n b\u00e1nh m\u00ec kh\u00f4ng<\/li>\n
  • U\u1ed1ng s\u1eefa \u0111\u1eadu n\u00e0nh m\u1ed7i s\u00e1ng n\u1ebfu kh\u00f4ng quen \u0103n th\u1ecbt c\u00e1 s\u1edbm<\/li>\n
  • D\u00f9ng h\u1ea1t b\u00ed ng\u00f4 rang thay cho snack chi\u00ean x\u00e0o<\/li>\n
  • \u0102n 1 qu\u1ea3 chu\u1ed1i v\u00e0o bu\u1ed5i chi\u1ec1u khi c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi<\/li>\n
  • Th\u00eam c\u00e1 v\u00e0o b\u1eefa \u0103n \u00edt nh\u1ea5t 2\u20133 l\u1ea7n m\u1ed7i tu\u1ea7n<\/li>\n<\/ul>\n\n

    L\u01b0u \u00fd quan tr\u1ecdng<\/h2>\n

    Th\u1ef1c ph\u1ea9m c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tinh th\u1ea7n nh\u01b0ng kh\u00f4ng th\u1ec3 thay th\u1ebf \u0111i\u1ec1u tr\u1ecb y t\u1ebf. N\u1ebfu b\u1ea1n \u0111ang tr\u1ea3i qua tr\u1ea7m c\u1ea3m k\u00e9o d\u00e0i, lo \u00e2u m\u00e3n t\u00ednh ho\u1eb7c c\u1ea3m th\u1ea5y cu\u1ed9c s\u1ed1ng m\u1ea5t \u0111i \u00fd ngh\u0129a, h\u00e3y trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia t\u00e2m l\u00fd. Ch\u1ebf \u0111\u1ed9 \u0103n t\u1ed1t l\u00e0 n\u1ec1n t\u1ea3ng, kh\u00f4ng ph\u1ea3i gi\u1ea3i ph\u00e1p duy nh\u1ea5t.<\/p>\n\n

    K\u1ebft lu\u1eadn<\/h2>\n

    M\u1ed7i b\u1eefa \u0103n l\u00e0 m\u1ed9t c\u01a1 h\u1ed9i nh\u1ecf \u0111\u1ec3 ch\u0103m s\u00f3c t\u00e2m tr\u1ea1ng c\u1ee7a m\u00ecnh. H\u00f4m nay, h\u00e3y th\u1eed th\u00eam m\u1ed9t trong b\u1ea3y lo\u1ea1i th\u1ef1c ph\u1ea9m tr\u00ean v\u00e0o b\u1eefa \u0103n \u2014 c\u00f3 th\u1ec3 ch\u1ec9 l\u00e0 qu\u1ea3 chu\u1ed1i bu\u1ed5i chi\u1ec1u ho\u1eb7c ly s\u1eefa \u0111\u1eadu n\u00e0nh bu\u1ed5i s\u00e1ng. Nh\u1eefng thay \u0111\u1ed5i nh\u1ecf, n\u1ebfu duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n, s\u1ebd t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t th\u1ef1c s\u1ef1 cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a b\u1ea1n.<\/p>\n\n

    Ngu\u1ed3n tham kh\u1ea3o:<\/strong> healthline.com, psychcentral.com<\/p>","protected":false},"excerpt":{"rendered":"

    B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng t\u00e2m tr\u1ea1ng c\u1ee7a m\u00ecnh h\u00f4m nay c\u00f3 th\u1ec3 ch\u1ecbu \u1ea3nh h\u01b0\u1edfng b\u1edfi b\u1eefa \u0103n h\u00f4m qua kh\u00f4ng? Kh\u00e1m ph\u00e1 7 lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00fap t\u0103ng serotonin t\u1ef1 nhi\u00ean.<\/p>","protected":false},"author":2,"featured_media":10055,"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-10056","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\/10056","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=10056"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10056\/revisions"}],"predecessor-version":[{"id":10058,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10056\/revisions\/10058"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/10055"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=10056"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=10056"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=10056"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}