{"id":30017,"date":"2026-10-07T14:45:00","date_gmt":"2026-10-07T07:45:00","guid":{"rendered":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/?p=30017"},"modified":"2026-10-07T17:07:58","modified_gmt":"2026-10-07T10:07:58","slug":"uong-du-nuoc-noi-cong-so","status":"publish","type":"post","link":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/goc-ky-nang\/uong-du-nuoc-noi-cong-so","title":{"rendered":"U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc n\u01a1i c\u00f4ng s\u1edf: v\u00ec sao d\u1ec5 thi\u1ebfu v\u00e0 c\u00e1ch t\u1ea1o th\u00f3i quen b\u1ec1n"},"content":{"rendered":"

C\u1ea3 bu\u1ed5i s\u00e1ng ng\u1ed3i ph\u00f2ng m\u00e1y l\u1ea1nh, h\u1ecdp li\u00ean t\u1ee5c, \u0111\u1ebfn tr\u01b0a m\u1edbi nh\u1eadn ra c\u1ed1c n\u01b0\u1edbc tr\u00ean b\u00e0n v\u1eabn c\u00f2n nguy\u00ean. T\u00ecnh hu\u1ed1ng n\u00e0y quen thu\u1ed9c v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi. B\u00e0i vi\u1ebft gi\u1ea3i th\u00edch v\u00ec sao vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc n\u01a1i c\u00f4ng s\u1edf<\/strong> l\u1ea1i kh\u00f3 h\u01a1n ta ngh\u0129, d\u1ea5u hi\u1ec7u c\u1ea7n \u0111\u1ec3 \u00fd v\u00e0 c\u00e1ch g\u1eafn th\u00f3i quen n\u00e0y v\u00e0o nh\u1ecbp l\u00e0m vi\u1ec7c h\u1eb1ng ng\u00e0y.<\/p>\n

\"u\u1ed1ng<\/p>\n

\n

T\u1ed5ng quan nhanh<\/strong><\/p>\n

\u2013 Ph\u00f2ng m\u00e1y l\u1ea1nh, l\u1ecbch h\u1ecdp d\u00e0y v\u00e0 th\u00f3i quen thay n\u01b0\u1edbc l\u1ecdc b\u1eb1ng tr\u00e0 s\u1eefa khi\u1ebfn d\u00e2n v\u0103n ph\u00f2ng d\u1ec5 u\u1ed1ng thi\u1ebfu.<\/p>\n

\u2013 C\u1ea3m gi\u00e1c kh\u00e1t, n\u01b0\u1edbc ti\u1ec3u s\u1eabm m\u00e0u v\u00e0 m\u1ec7t m\u1ecfi kh\u00f3 t\u1eadp trung l\u00e0 nh\u1eefng t\u00edn hi\u1ec7u c\u01a1 th\u1ec3 \u0111\u00e1ng ch\u00fa \u00fd.<\/p>\n

\u2013 Nhu c\u1ea7u n\u01b0\u1edbc kh\u00e1c nhau theo c\u01a1 th\u1ec3, th\u1eddi ti\u1ebft v\u00e0 m\u1ee9c v\u1eadn \u0111\u1ed9ng, n\u00ean kh\u00f4ng c\u00f3 m\u1ed9t con s\u1ed1 chung cho m\u1ecdi ng\u01b0\u1eddi.<\/p>\n

\u2013 G\u1eafn vi\u1ec7c u\u1ed1ng n\u01b0\u1edbc v\u00e0o c\u00e1c m\u1ed1c c\u00f3 s\u1eb5n trong ng\u00e0y l\u00e0m vi\u1ec7c th\u01b0\u1eddng b\u1ec1n h\u01a1n \u0111\u1eb7t nh\u1eafc nh\u1edf tr\u00ean \u0111i\u1ec7n tho\u1ea1i.<\/p>\n

B\u1ed1n \u00fd n\u00e0y \u0111\u01b0\u1ee3c gi\u1ea3i th\u00edch l\u1ea7n l\u01b0\u1ee3t b\u00ean d\u01b0\u1edbi, k\u00e8m b\u1ea3ng khuy\u1ebfn ngh\u1ecb tham kh\u1ea3o c\u1ee7a hai t\u1ed5 ch\u1ee9c khoa h\u1ecdc.<\/p>\n<\/div>\n

1. V\u00ec sao d\u00e2n v\u0103n ph\u00f2ng kh\u00f3 u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/h2>\n

V\u1edbi nh\u00e2n vi\u00ean v\u0103n ph\u00f2ng (Office Worker), thi\u1ebfu n\u01b0\u1edbc hi\u1ebfm khi \u0111\u1ebfn t\u1eeb vi\u1ec7c kh\u00f4ng c\u00f3 n\u01b0\u1edbc, m\u00e0 t\u1eeb nh\u1ecbp l\u00e0m vi\u1ec7c cu\u1ed1n \u0111i. Khi t\u1eadp trung v\u00e0o m\u00e0n h\u00ecnh, nhi\u1ec1u ng\u01b0\u1eddi b\u1ecf qua c\u1ea3m gi\u00e1c kh\u00e1t nh\u1eb9 cho \u0111\u1ebfn khi xong vi\u1ec7c. M\u00f4i tr\u01b0\u1eddng l\u00e0m vi\u1ec7c c\u0169ng g\u00f3p ph\u1ea7n, v\u00ec kh\u00f4ng kh\u00ed trong ph\u00f2ng \u0111i\u1ec1u h\u00f2a th\u01b0\u1eddng kh\u00f4 h\u01a1n b\u00ean ngo\u00e0i.<\/p>\n

C\u00f3 b\u1ed1n nguy\u00ean nh\u00e2n th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi l\u00e0m vi\u1ec7c trong v\u0103n ph\u00f2ng:<\/p>\n

\u2013 L\u1ecbch h\u1ecdp k\u00edn t\u1eeb s\u00e1ng \u0111\u1ebfn chi\u1ec1u khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi qu\u00ean mang theo c\u1ed1c n\u01b0\u1edbc v\u00e0o ph\u00f2ng h\u1ecdp.<\/p>\n

\u2013 Kh\u00f4ng \u00edt ng\u01b0\u1eddi c\u1ed1 t\u00ecnh u\u1ed1ng \u00edt \u0111\u1ec3 h\u1ea1n ch\u1ebf s\u1ed1 l\u1ea7n r\u1eddi b\u00e0n \u0111i v\u1ec7 sinh.<\/p>\n

\u2013 C\u00e0 ph\u00ea, tr\u00e0 s\u1eefa hay n\u01b0\u1edbc ng\u1ecdt d\u1ea7n thay ch\u1ed7 cho n\u01b0\u1edbc l\u1ecdc trong su\u1ed1t ng\u00e0y l\u00e0m vi\u1ec7c.<\/p>\n

\u2013 C\u1ea3m gi\u00e1c kh\u00e1t trong ph\u00f2ng m\u00e1y l\u1ea1nh th\u01b0\u1eddng kh\u00f4ng r\u00f5 r\u1ec7t nh\u01b0 khi \u1edf ngo\u00e0i tr\u1eddi n\u1eafng.<\/p>\n

Nh\u1eadn ra nguy\u00ean nh\u00e2n c\u1ee7a m\u00ecnh gi\u00fap ch\u1ecdn c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p h\u01a1n vi\u1ec7c t\u1ef1 nh\u1eafc “ph\u1ea3i u\u1ed1ng nhi\u1ec1u”.<\/p>\n

2. D\u1ea5u hi\u1ec7u c\u01a1 th\u1ec3 \u0111ang thi\u1ebfu n\u01b0\u1edbc nh\u1eb9<\/h2>\n

Khi ch\u01b0a u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc, c\u01a1 th\u1ec3 th\u01b0\u1eddng ph\u00e1t t\u00edn hi\u1ec7u kh\u00e1 s\u1edbm. Kh\u00e1t l\u00e0 d\u1ea5u hi\u1ec7u r\u00f5, nh\u01b0ng ng\u01b0\u1eddi b\u1eadn r\u1ed9n hay l\u1edd n\u00f3 \u0111i. M\u00e0u n\u01b0\u1edbc ti\u1ec3u l\u00e0 m\u1ed9t ch\u1ec9 b\u00e1o th\u1ef1c d\u1ee5ng: m\u00e0u v\u00e0ng nh\u1ea1t th\u01b0\u1eddng cho th\u1ea5y c\u01a1 th\u1ec3 \u0111ang \u0111\u01b0\u1ee3c b\u1ed5 sung n\u01b0\u1edbc t\u01b0\u01a1ng \u0111\u1ed1i \u1ed5n, c\u00f2n m\u00e0u v\u00e0ng s\u1eabm l\u00e0 l\u1eddi nh\u1eafc n\u00ean u\u1ed1ng th\u00eam. Ngo\u00e0i ra, c\u1ea3m gi\u00e1c m\u1ec7t, kh\u00f4 mi\u1ec7ng, \u0111au \u0111\u1ea7u nh\u1eb9 hay kh\u00f3 t\u1eadp trung v\u00e0o bu\u1ed5i chi\u1ec1u c\u0169ng c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c u\u1ed1ng thi\u1ebfu, d\u00f9 ch\u00fang c\u00f2n c\u00f3 nguy\u00ean nh\u00e2n kh\u00e1c.<\/p>\n

\n

L\u01b0u \u00fd quan tr\u1ecdng<\/strong><\/p>\n

\u2013 Ng\u01b0\u1eddi c\u00f3 b\u1ec7nh th\u1eadn, b\u1ec7nh tim ho\u1eb7c \u0111ang \u0111\u01b0\u1ee3c b\u00e1c s\u0129 y\u00eau c\u1ea7u h\u1ea1n ch\u1ebf d\u1ecbch c\u1ea7n h\u1ecfi b\u00e1c s\u0129 v\u1ec1 l\u01b0\u1ee3ng n\u01b0\u1edbc ph\u00f9 h\u1ee3p.<\/p>\n

\u2013 Ng\u01b0\u1eddi \u0111ang d\u00f9ng thu\u1ed1c l\u1ee3i ti\u1ec3u ho\u1eb7c thu\u1ed1c \u0111i\u1ec1u tr\u1ecb d\u00e0i ng\u00e0y c\u0169ng n\u00ean trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 \u0111i\u1ec1u tr\u1ecb.<\/p>\n

\u2013 U\u1ed1ng qu\u00e1 nhi\u1ec1u n\u01b0\u1edbc trong th\u1eddi gian ng\u1eafn kh\u00f4ng t\u1ed1t h\u01a1n m\u00e0 c\u00f3 th\u1ec3 g\u00e2y r\u1ed1i lo\u1ea1n \u0111i\u1ec7n gi\u1ea3i.<\/p>\n

Ba \u0111i\u1ec3m tr\u00ean cho th\u1ea5y “c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t” kh\u00f4ng ph\u1ea3i nguy\u00ean t\u1eafc \u0111\u00fang v\u1edbi vi\u1ec7c u\u1ed1ng n\u01b0\u1edbc.<\/p>\n<\/div>\n

Theo d\u00f5i t\u00edn hi\u1ec7u c\u1ee7a c\u01a1 th\u1ec3 l\u00e0 th\u00f3i quen \u0111\u01a1n gi\u1ea3n m\u00e0 ai c\u0169ng l\u00e0m \u0111\u01b0\u1ee3c. N\u1ebfu b\u1ea1n quan t\u00e2m \u0111\u1ebfn nh\u1eefng ngh\u1ec1 g\u1eafn v\u1edbi ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe nh\u01b0 \u0111i\u1ec1u d\u01b0\u1ee1ng (Nurse) hay chuy\u00ean vi\u00ean dinh d\u01b0\u1ee1ng (Nutritionist), c\u00f3 th\u1ec3 tham kh\u1ea3o vi\u1ec7c l\u00e0m ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe – y t\u1ebf<\/a> \u0111\u1ec3 th\u1ea5y c\u00e1c v\u1ecb tr\u00ed \u0111ang tuy\u1ec3n.<\/p>\n

3. M\u1ed7i ng\u01b0\u1eddi c\u1ea7n bao nhi\u00eau n\u01b0\u1edbc: kh\u00f4ng c\u00f3 con s\u1ed1 chung<\/h2>\n

Con s\u1ed1 “2 l\u00edt m\u1ed7i ng\u00e0y” \u0111\u01b0\u1ee3c nh\u1eafc r\u1ea5t nhi\u1ec1u, nh\u01b0ng n\u00f3 kh\u00f4ng ph\u1ea3i chu\u1ea9n \u00e1p d\u1ee5ng cho m\u1ecdi ng\u01b0\u1eddi. C\u00e1c t\u1ed5 ch\u1ee9c khoa h\u1ecdc \u0111\u01b0a ra m\u1ee9c n\u1ea1p v\u00e0o \u0111\u1ea7y \u0111\u1ee7 (Adequate Intake) cho t\u1ed5ng l\u01b0\u1ee3ng n\u01b0\u1edbc, ngh\u0129a l\u00e0 t\u00ednh c\u1ea3 n\u01b0\u1edbc t\u1eeb \u0111\u1ed3 u\u1ed1ng l\u1eabn t\u1eeb th\u1ee9c \u0103n, v\u00e0 \u00e1p d\u1ee5ng cho ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh trong \u0111i\u1ec1u ki\u1ec7n b\u00ecnh th\u01b0\u1eddng. Ng\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng nhi\u1ec1u, l\u00e0m vi\u1ec7c ngo\u00e0i tr\u1eddi n\u1eafng hay s\u1ed1ng \u1edf v\u00f9ng kh\u00ed h\u1eadu n\u00f3ng th\u01b0\u1eddng c\u1ea7n nhi\u1ec1u h\u01a1n. V\u00ec v\u1eady, khuy\u1ebfn ngh\u1ecb ch\u1ec9 l\u00e0 \u0111i\u1ec3m tham chi\u1ebfu.<\/p>\n\n\n\n\n
T\u1ed5 ch\u1ee9c<\/th>\nNam tr\u01b0\u1edfng th\u00e0nh<\/th>\nN\u1eef tr\u01b0\u1edfng th\u00e0nh<\/th>\nGhi ch\u00fa<\/th>\n<\/tr>\n
C\u01a1 quan An to\u00e0n Th\u1ef1c ph\u1ea9m ch\u00e2u \u00c2u (EFSA), 2010<\/td>\nKho\u1ea3ng 2,5 l\u00edt\/ng\u00e0y<\/td>\nKho\u1ea3ng 2,0 l\u00edt\/ng\u00e0y<\/td>\nT\u1ed5ng l\u01b0\u1ee3ng n\u01b0\u1edbc t\u1eeb \u0111\u1ed3 u\u1ed1ng v\u00e0 th\u1ee9c \u0103n, \u1edf nhi\u1ec7t \u0111\u1ed9 v\u00e0 m\u1ee9c v\u1eadn \u0111\u1ed9ng v\u1eeba ph\u1ea3i<\/td>\n<\/tr>\n
Vi\u1ec7n Y h\u1ecdc Hoa K\u1ef3, nay thu\u1ed9c National Academies of Sciences, Engineering, and Medicine, 2004<\/td>\nKho\u1ea3ng 3,7 l\u00edt\/ng\u00e0y<\/td>\nKho\u1ea3ng 2,7 l\u00edt\/ng\u00e0y<\/td>\nT\u1ed5ng l\u01b0\u1ee3ng n\u01b0\u1edbc t\u1eeb m\u1ecdi \u0111\u1ed3 u\u1ed1ng v\u00e0 th\u1ee9c \u0103n, cao h\u01a1n v\u1edbi ng\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng nhi\u1ec1u ho\u1eb7c \u1edf n\u01a1i n\u00f3ng<\/td>\n<\/tr>\n<\/table>\n

C\u1ea7n l\u01b0u \u00fd c\u00e1c con s\u1ed1 trong b\u1ea3ng l\u00e0 T\u1ed4NG l\u01b0\u1ee3ng n\u01b0\u1edbc t\u1eeb c\u1ea3 \u0111\u1ed3 u\u1ed1ng l\u1eabn th\u1ee9c \u0103n, kh\u00f4ng ph\u1ea3i s\u1ed1 l\u00edt b\u1ea1n c\u1ea7n u\u1ed1ng ri\u00eang t\u1eeb c\u1ed1c hay chai. Hai m\u1ee9c tr\u00ean kh\u00f4ng m\u00e2u thu\u1eabn m\u00e0 ph\u1ea3n \u00e1nh d\u1eef li\u1ec7u v\u00e0 c\u00e1ch ti\u1ebfp c\u1eadn kh\u00e1c nhau. EFSA c\u0169ng ghi nh\u1eadn th\u1ee9c \u0103n th\u01b0\u1eddng \u0111\u00f3ng g\u00f3p kho\u1ea3ng 20\u201330% t\u1ed5ng l\u01b0\u1ee3ng n\u01b0\u1edbc, ph\u1ea7n c\u00f2n l\u1ea1i \u0111\u1ebfn t\u1eeb \u0111\u1ed3 u\u1ed1ng. Ngh\u0129a l\u00e0 l\u01b0\u1ee3ng c\u1ea7n u\u1ed1ng th\u1ea5p h\u01a1n con s\u1ed1 t\u1ed5ng.<\/p>\n

\n

\u0110\u1ebfm t\u1eebng c\u1ed1c n\u01b0\u1edbc \u00edt h\u1eefu \u00edch h\u01a1n vi\u1ec7c l\u1eafng nghe c\u01a1n kh\u00e1t v\u00e0 \u0111\u1ec3 \u00fd m\u00e0u n\u01b0\u1edbc ti\u1ec3u m\u1ed7i ng\u00e0y.<\/em><\/p>\n<\/blockquote>\n

V\u1edbi ng\u01b0\u1eddi l\u00e0m v\u0103n ph\u00f2ng, c\u00e1ch th\u1ef1c d\u1ee5ng \u0111\u1ec3 u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc l\u00e0 chia nh\u1ecf l\u01b0\u1ee3ng u\u1ed1ng trong ng\u00e0y, u\u1ed1ng th\u00eam khi tr\u1eddi n\u00f3ng ho\u1eb7c v\u1eeba v\u1eadn \u0111\u1ed9ng.<\/p>\n

4. G\u1eafn vi\u1ec7c u\u1ed1ng n\u01b0\u1edbc v\u00e0o nh\u1ecbp l\u00e0m vi\u1ec7c c\u00f3 s\u1eb5n<\/h2>\n

Nh\u1eafc nh\u1edf tr\u00ean \u0111i\u1ec7n tho\u1ea1i th\u01b0\u1eddng b\u1ecb t\u1eaft sau v\u00e0i ng\u00e0y v\u00ec hi\u1ec7n l\u00ean \u0111\u00fang l\u00fac \u0111ang b\u1eadn. C\u00e1ch b\u1ec1n h\u01a1n l\u00e0 g\u1eafn vi\u1ec7c u\u1ed1ng n\u01b0\u1edbc v\u00e0o nh\u1eefng m\u1ed1c v\u1ed1n \u0111\u00e3 c\u00f3 trong ng\u00e0y l\u00e0m vi\u1ec7c, \u0111\u1ec3 h\u00e0nh \u0111\u1ed9ng m\u1edbi b\u00e1m theo th\u00f3i quen c\u0169. \u0110\u00e2y l\u00e0 c\u00e1ch duy tr\u00ec th\u00f3i quen u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc n\u01a1i c\u00f4ng s\u1edf m\u00e0 kh\u00f4ng l\u00e0m gi\u00e1n \u0111o\u1ea1n c\u00f4ng vi\u1ec7c.<\/p>\n

\u2013 B\u1ea1n u\u1ed1ng v\u00e0i ng\u1ee5m n\u01b0\u1edbc tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o m\u1ed7i cu\u1ed9c h\u1ecdp ho\u1eb7c cu\u1ed9c g\u1ecdi.<\/p>\n

\u2013 M\u1ed7i l\u1ea7n \u0111\u1ee9ng d\u1eady \u0111i l\u1ea5y t\u00e0i li\u1ec7u hay v\u01b0\u01a1n vai, b\u1ea1n r\u00f3t th\u00eam n\u01b0\u1edbc v\u00e0o c\u1ed1c.<\/p>\n

\u2013 B\u1ea1n \u0111\u1ec3 m\u1ed9t b\u00ecnh n\u01b0\u1edbc c\u00f3 v\u1ea1ch chia th\u1eddi gian ngay trong t\u1ea7m m\u1eaft tr\u00ean b\u00e0n l\u00e0m vi\u1ec7c.<\/p>\n

\u2013 B\u1eefa tr\u01b0a v\u00e0 b\u1eefa x\u1ebf, b\u1ea1n ch\u1ecdn th\u00eam canh, rau v\u00e0 tr\u00e1i c\u00e2y m\u1ecdng n\u01b0\u1edbc nh\u01b0 d\u01b0a h\u1ea5u, cam.<\/p>\n

B\u1ed1n m\u1ed1c nh\u1ecf n\u00e0y kh\u00f4ng t\u1ed1n th\u00eam th\u1eddi gian nh\u01b0ng gi\u00fap l\u01b0\u1ee3ng n\u01b0\u1edbc n\u1ea1p v\u00e0o tr\u1ea3i ra su\u1ed1t ng\u00e0y, thay v\u00ec d\u1ed3n v\u00e0o bu\u1ed5i t\u1ed1i.<\/p>\n

Th\u1ee9c \u0103n c\u0169ng l\u00e0 ngu\u1ed3n b\u1ed5 sung n\u01b0\u1edbc th\u01b0\u1eddng b\u1ecb b\u1ecf qu\u00ean. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc th\u00eam b\u00e0i Ch\u1ebf \u0111\u1ed9 \u0103n cho d\u00e2n v\u0103n ph\u00f2ng ng\u1ed3i nhi\u1ec1u<\/a> \u0111\u1ec3 k\u1ebft h\u1ee3p b\u1eefa \u0103n v\u1edbi th\u00f3i quen b\u1ed5 sung n\u01b0\u1edbc h\u1ee3p l\u00fd.<\/p>\n

\n

L\u1eddi khuy\u00ean<\/strong><\/p>\n

\u2013 B\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u ng\u00e0y l\u00e0m vi\u1ec7c b\u1eb1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc tr\u01b0\u1edbc khi m\u1edf email \u0111\u1ea7u ti\u00ean.<\/p>\n

\u2013 B\u1ea1n h\u00e3y ch\u1ecdn c\u1ed1c ho\u1eb7c b\u00ecnh m\u00ecnh th\u00edch d\u00f9ng, v\u00ec \u0111\u1ed3 v\u1eadt d\u1ec5 ch\u1ecbu khi\u1ebfn b\u1ea1n c\u1ea7m l\u00ean th\u01b0\u1eddng xuy\u00ean h\u01a1n.<\/p>\n

Hai thay \u0111\u1ed5i nh\u1ecf n\u00e0y d\u1ec5 l\u00e0m ngay t\u1eeb ng\u00e0y mai v\u00e0 kh\u00f4ng \u0111\u00f2i h\u1ecfi b\u1ea5t k\u1ef3 \u1ee9ng d\u1ee5ng n\u00e0o.<\/p>\n<\/div>\n

Khi \u0111\u00e3 th\u00e0nh n\u1ebfp, vi\u1ec7c b\u1ed5 sung n\u01b0\u1edbc s\u1ebd di\u1ec5n ra t\u1ef1 nhi\u00ean h\u01a1n.<\/p>\n

\"u\u1ed1ng<\/p>\n

5. Ch\u1ecdn \u0111\u1ed3 u\u1ed1ng: n\u01b0\u1edbc l\u1ecdc, tr\u00e0, c\u00e0 ph\u00ea v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng<\/h2>\n

Theo c\u00e1ch t\u00ednh c\u1ee7a EFSA, t\u1ed5ng l\u01b0\u1ee3ng n\u01b0\u1edbc bao g\u1ed3m c\u1ea3 n\u01b0\u1edbc t\u1eeb c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng, n\u00ean tr\u00e0 v\u00e0 c\u00e0 ph\u00ea v\u1eabn g\u00f3p v\u00e0o l\u01b0\u1ee3ng n\u01b0\u1edbc h\u1eb1ng ng\u00e0y. Tuy v\u1eady, c\u00e0 ph\u00ea v\u00e0 tr\u00e0 \u0111\u1eb7c ch\u1ee9a caffeine, n\u00ean d\u00f9ng c\u00f3 ch\u1eebng m\u1ef1c v\u00e0 tr\u00e1nh u\u1ed1ng qu\u00e1 mu\u1ed9n trong ng\u00e0y. V\u1ea5n \u0111\u1ec1 l\u1edbn h\u01a1n n\u1eb1m \u1edf tr\u00e0 s\u1eefa, n\u01b0\u1edbc ng\u1ecdt v\u00e0 c\u00e0 ph\u00ea nhi\u1ec1u \u0111\u01b0\u1eddng. T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO) khuy\u1ebfn ngh\u1ecb gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng t\u1ef1 do xu\u1ed1ng d\u01b0\u1edbi 10% t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o m\u1ed7i ng\u00e0y, v\u00e0 m\u1ed9t ly tr\u00e0 s\u1eefa l\u1edbn c\u00f3 th\u1ec3 chi\u1ebfm ph\u1ea7n \u0111\u00e1ng k\u1ec3 trong gi\u1edbi h\u1ea1n \u0111\u00f3.<\/p>\n

N\u01b0\u1edbc l\u1ecdc v\u1eabn l\u00e0 l\u1ef1a ch\u1ecdn \u0111\u01a1n gi\u1ea3n v\u00e0 ti\u1ebft ki\u1ec7m cho vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc trong gi\u1edd l\u00e0m. N\u1ebfu th\u1ea5y nh\u1ea1t, c\u00f3 th\u1ec3 th\u00eam v\u00e0i l\u00e1t chanh ho\u1eb7c g\u1eebng. \u0110\u1ed3 u\u1ed1ng y\u00eau th\u00edch v\u1eabn c\u00f3 ch\u1ed7, mi\u1ec5n l\u00e0 ch\u00fang kh\u00f4ng thay th\u1ebf n\u01b0\u1edbc l\u1ecdc.<\/p>\n

6. C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n

1. C\u00f3 c\u1ea7n u\u1ed1ng \u0111\u00fang 2 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y kh\u00f4ng?<\/em><\/strong> Kh\u00f4ng nh\u1ea5t thi\u1ebft. Nhu c\u1ea7u kh\u00e1c nhau theo c\u01a1 th\u1ec3, th\u1eddi ti\u1ebft v\u00e0 m\u1ee9c v\u1eadn \u0111\u1ed9ng, v\u00e0 th\u1ee9c \u0103n c\u0169ng g\u00f3p m\u1ed9t ph\u1ea7n n\u01b0\u1edbc.<\/p>\n

2. U\u1ed1ng c\u00e0 ph\u00ea c\u00f3 \u0111\u01b0\u1ee3c t\u00ednh v\u00e0o l\u01b0\u1ee3ng n\u01b0\u1edbc kh\u00f4ng?<\/em><\/strong> C\u00f3, \u0111\u1ed3 u\u1ed1ng n\u00f3i chung g\u00f3p v\u00e0o t\u1ed5ng l\u01b0\u1ee3ng n\u01b0\u1edbc, nh\u01b0ng n\u00ean h\u1ea1n ch\u1ebf lo\u1ea1i nhi\u1ec1u \u0111\u01b0\u1eddng v\u00e0 caffeine.<\/p>\n

3. Ng\u01b0\u1eddi b\u1ec7nh th\u1eadn c\u00f3 n\u00ean u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc kh\u00f4ng?<\/em><\/strong> Ng\u01b0\u1eddi c\u00f3 b\u1ec7nh th\u1eadn ho\u1eb7c tim c\u1ea7n h\u1ecfi b\u00e1c s\u0129 \u0111i\u1ec1u tr\u1ecb, v\u00ec l\u01b0\u1ee3ng n\u01b0\u1edbc ph\u00f9 h\u1ee3p ph\u1ee5 thu\u1ed9c t\u00ecnh tr\u1ea1ng b\u1ec7nh.<\/p>\n

Thi\u1ebfu n\u01b0\u1edbc \u1edf c\u00f4ng s\u1edf th\u01b0\u1eddng do nh\u1ecbp l\u00e0m vi\u1ec7c cu\u1ed1n ta \u0111i. Thay v\u00ec \u00e9p m\u00ecnh theo m\u1ed9t con s\u1ed1 chung, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc n\u01a1i c\u00f4ng s\u1edf<\/strong> hi\u1ec7u qu\u1ea3 h\u01a1n khi b\u1ea1n l\u1eafng nghe c\u01a1n kh\u00e1t, \u0111\u1ec3 \u00fd m\u00e0u n\u01b0\u1edbc ti\u1ec3u v\u00e0 g\u1eafn th\u00f3i quen u\u1ed1ng v\u00e0o nh\u1eefng m\u1ed1c s\u1eb5n c\u00f3 nh\u01b0 tr\u01b0\u1edbc gi\u1edd h\u1ecdp. H\u00e3y \u0111\u1eb7t m\u1ed9t c\u1ed1c n\u01b0\u1edbc l\u00ean b\u00e0n ngay b\u00e2y gi\u1edd v\u00e0 b\u1eaft \u0111\u1ea7u t\u1eeb cu\u1ed9c h\u1ecdp k\u1ebf ti\u1ebfp.<\/p>\n

B\u00e0i vi\u1ebft mang t\u00ednh tham kh\u1ea3o, kh\u00f4ng thay th\u1ebf t\u01b0 v\u1ea5n y khoa; s\u1ed1 li\u1ec7u khuy\u1ebfn ngh\u1ecb \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p t\u1eeb EFSA, National Academies of Sciences, Engineering, and Medicine v\u00e0 WHO t\u1ea1i th\u1eddi \u0111i\u1ec3m vi\u1ebft. Ng\u01b0\u1eddi c\u00f3 b\u1ec7nh l\u00fd n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 v\u1ec1 l\u01b0\u1ee3ng n\u01b0\u1edbc ph\u00f9 h\u1ee3p.<\/em><\/p>\n

Minh An<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

C\u1ea3 bu\u1ed5i s\u00e1ng ng\u1ed3i ph\u00f2ng m\u00e1y l\u1ea1nh, h\u1ecdp li\u00ean t\u1ee5c, \u0111\u1ebfn tr\u01b0a m\u1edbi nh\u1eadn ra c\u1ed1c n\u01b0\u1edbc tr\u00ean b\u00e0n v\u1eabn c\u00f2n nguy\u00ean. T\u00ecnh hu\u1ed1ng n\u00e0y …<\/p>\n","protected":false},"author":58,"featured_media":29997,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-30017","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-goc-ky-nang"],"_links":{"self":[{"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/posts\/30017","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/users\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/comments?post=30017"}],"version-history":[{"count":1,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/posts\/30017\/revisions"}],"predecessor-version":[{"id":30018,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/posts\/30017\/revisions\/30018"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/media\/29997"}],"wp:attachment":[{"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/media?parent=30017"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/categories?post=30017"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/tags?post=30017"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}