{"id":1188,"date":"2026-06-29T22:07:45","date_gmt":"2026-06-29T15:07:45","guid":{"rendered":"https:\/\/new119.com\/?p=1188"},"modified":"2026-06-29T22:07:45","modified_gmt":"2026-06-29T15:07:45","slug":"4-gio-vang-uong-cafe-giup-co-the-huong-loi-du-duong-gan-sach-doc-tieu-hoa-tron-tru-2","status":"publish","type":"post","link":"https:\/\/new119.com\/index.php\/2026\/06\/29\/4-gio-vang-uong-cafe-giup-co-the-huong-loi-du-duong-gan-sach-doc-tieu-hoa-tron-tru-2\/","title":{"rendered":"4 gi\u1edd v\u00e0ng u\u1ed1ng cafe gi\u00fap c\u01a1 th\u1ec3 h\u01b0\u1edfng l\u1ee3i \u0111\u1ee7 \u0111\u01b0\u1eddng, g:an s\u1ea1ch \u0111:\u1ed9c, ti\u00eau h\u00f3a tr\u01a1n tru"},"content":{"rendered":"

C\u00e0 ph\u00ea\u00a0l\u00e0 th\u1ee9c u\u1ed1ng \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng h\u00e0ng \u0111\u1ea7u th\u1ebf gi\u1edbi. Theo m\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a \u0110\u1ea1i h\u1ecdc Bang Pennsylvania (M\u1ef9), h\u01a1n 85% ng\u01b0\u1eddi d\u00e2n \u1edf \u0111\u1ea5t n\u01b0\u1edbc n\u00e0y ti\u00eau th\u1ee5 c\u00e0 ph\u00ea m\u1ed9t c\u00e1ch th\u01b0\u1eddng xuy\u00ean. Nhi\u1ec1u ng\u01b0\u1eddi th\u00edch nh\u00e2m nhi m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea ngay khi v\u1eeba ng\u1ee7 d\u1eady, sau khi \u0103n s\u00e1ng, khi v\u1eeba t\u1edbi n\u01a1i l\u00e0m vi\u1ec7c ho\u1eb7c gi\u1eefa bu\u1ed5i chi\u1ec1u – khi c\u01a1 th\u1ec3 \u0111ang m\u1ec7t m\u1ecfi v\u00e0 c\u1ea7n t\u1ec9nh t\u00e1o.<\/p>\n

Tuy nhi\u00ean, theo c\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng, bu\u1ed5i s\u00e1ng s\u1edbm c\u00f3 th\u1ec3 kh\u00f4ng ph\u1ea3i l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t m\u00e0 b\u1ea1n n\u00ean u\u1ed1ng nh\u1eefng lo\u1ea1i \u0111\u1ed3 u\u1ed1ng c\u00f3 nhi\u1ec1u caffeine nh\u01b0 c\u00e0 ph\u00ea. U\u1ed1ng c\u00e0 ph\u00ea ngay sau khi th\u1ee9c d\u1eady c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o t\u1ee9c th\u00ec, nh\u01b0ng l\u1ea1i c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y b\u1ed3n ch\u1ed3n v\u00e0 m\u1ec7t m\u1ecfi v\u00e0i gi\u1edd sau \u0111\u00f3.<\/p>\n

Laura Cipullo, chuy\u00ean gia dinh d\u01b0\u1ee1ng, t\u00e1c gi\u1ea3 c\u1ee7a cu\u1ed1n s\u00e1ch \u201cWomen\u2019s Health Body Clock Diet\u201d, cho bi\u1ebft: \u201cB\u1ea1n n\u00ean h\u1ea1n ch\u1ebf u\u1ed1ng c\u00e0 ph\u00ea ngay khi v\u1eeba th\u1ee9c d\u1eady v\u00e0o bu\u1ed5i s\u00e1ng. L\u00fac n\u00e0y, l\u01b0\u1ee3ng cortisol – hormone g\u00e2y c\u0103ng th\u1eb3ng – trong c\u01a1 th\u1ec3 \u0111ang \u1edf m\u1ee9c cao. N\u1ebfu b\u1ea1n ti\u00eau th\u1ee5 caffeine – m\u1ed9t ch\u1ea5t c\u00f3 th\u1ec3 l\u00e0m t\u0103ng m\u1ee9c cortisol – b\u1ea1n c\u00f3 th\u1ec3 khi\u1ebfn cho c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi h\u01a1n trong nh\u1eefng gi\u1edd sau \u0111\u00f3\u201d.<\/p>\n

V\u1eady, \u0111\u00e2u m\u1edbi l\u00e0 “gi\u1edd v\u00e0ng” trong ng\u00e0y \u0111\u1ec3 u\u1ed1ng c\u00e0 ph\u00ea?<\/p>\n

Khung “gi\u1edd v\u00e0ng” \u0111\u1ec3 u\u1ed1ng c\u00e0 ph\u00ea<\/strong><\/p>\n

U\u1ed1ng c\u00e0 ph\u00ea gi\u1eefa bu\u1ed5i s\u00e1ng<\/em><\/strong><\/p>\n

\"Empty\"<\/figure>\n

Chuy\u00ean gia Cipullo n\u00f3i: \u201cH\u00e3y u\u1ed1ng c\u00e0 ph\u00ea khi c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t \u00edt cortisol h\u01a1n, kho\u1ea3ng 3 \u0111\u1ebfn 4 gi\u1edd sau khi th\u1ee9c d\u1eady. N\u1ebfu b\u1ea1n th\u1ee9c d\u1eady 6h s\u00e1ng, h\u00e3y u\u1ed1ng c\u00e0 ph\u00ea l\u00fac 9h s\u00e1ng. N\u1ebfu b\u1ea1n th\u1ee9c d\u1eady l\u00fac 8h th\u00ec th\u1eddi \u0111i\u1ec3m n\u00ean u\u1ed1ng c\u00e0 ph\u00ea l\u00e0 11h\u201d.<\/p>\n

Lisa Lisiewski, chuy\u00ean gia dinh d\u01b0\u1ee1ng t\u1ea1i New York (M\u1ef9), cho bi\u1ebft: \u201cGi\u1eefa bu\u1ed5i s\u00e1ng ho\u1eb7c \u0111\u1ea7u gi\u1edd chi\u1ec1u c\u00f3 l\u1ebd l\u00e0 th\u1eddi \u0111i\u1ec3m t\u1ed1t nh\u1ea5t \u0111\u1ec3 u\u1ed1ng c\u00e0 ph\u00ea. \u0110\u00f3 l\u00e0 khi m\u1ee9c cortisol trong c\u01a1 th\u1ec3 \u1edf m\u1ee9c th\u1ea5p nh\u1ea5t v\u00e0 khi \u1ea5y, caffeine s\u1ebd mang l\u1ea1i l\u1ee3i \u00edch cho b\u1ea1n\u201d.<\/p>\n

30 ph\u00fat sau b\u1eefa \u0103n<\/strong><\/em><\/p>\n

C\u00f3 th\u1ec3 b\u1ea1n ch\u01b0a bi\u1ebft, c\u00e0 ph\u00ea c\u00f3 t\u00e1c d\u1ee5ng th\u00fac \u0111\u1ea9y ti\u00eau h\u00f3a n\u00ean u\u1ed1ng sau khi \u0103n 30 ph\u00fat l\u00e0 t\u1ed1t nh\u1ea5t. U\u1ed1ng c\u00e0 ph\u00ea v\u00e0o kho\u1ea3ng th\u1eddi gian n\u00e0y kh\u00f4ng ch\u1ec9 c\u00f3 l\u1ee3i cho h\u1ec7 ti\u00eau h\u00f3a m\u00e0 c\u00f2n gi\u00fap ng\u0103n ng\u1eeba c\u00e1c t\u00ecnh tr\u1ea1ng nh\u01b0 kh\u00f3 ti\u00eau, \u0111\u1ea7y h\u01a1i, ch\u01b0\u1edbng b\u1ee5ng.<\/p>\n

T\u1eeb 13 gi\u1edd \u0111\u1ebfn 15 gi\u1edd chi\u1ec1u<\/strong><\/em><\/p>\n

V\u00e0o bu\u1ed5i chi\u1ec1u, b\u1ea1n c\u00f3 th\u1ec3 b\u1ecb m\u1ec7t m\u1ecfi v\u00e0 bu\u1ed3n ng\u1ee7 do qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t trong c\u01a1 th\u1ec3 di\u1ec5n ra ch\u1eadm l\u1ea1i. U\u1ed1ng c\u00e0 ph\u00ea v\u00e0o l\u00fac n\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 t\u1eadp trung h\u01a1n. Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 u\u1ed1ng c\u00e0 ph\u00ea tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 t\u0103ng hi\u1ec7u su\u1ea5t v\u00e0 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n.\u200f<\/p>\n

Tuy nhi\u00ean, chuy\u00ean gia Dellinges nh\u1ea5n m\u1ea1nh nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng kh\u00f4ng n\u00ean u\u1ed1ng c\u00e0 ph\u00ea v\u00e0o bu\u1ed5i t\u1ed1i b\u1edfi caffeine c\u00f3 th\u1ec3 l\u00e0m gi\u00e1n \u0111o\u1ea1n gi\u1ea5c ng\u1ee7. Sau khi u\u1ed1ng c\u00e0 ph\u00ea, c\u01a1 th\u1ec3 c\u1ea7n t\u1edbi 6 gi\u1edd \u0111\u1ec3 gi\u1ea3i ph\u00f3ng h\u1ebft l\u01b0\u1ee3ng caffeine \u0111\u00f3.<\/p>\n

V\u00ec v\u1eady, n\u1ebfu b\u1ea1n mu\u1ed1n \u0111i ng\u1ee7 l\u00fac 9 gi\u1edd t\u1ed1i, h\u00e3y u\u1ed1ng c\u00e0 ph\u00ea tr\u01b0\u1edbc 3 gi\u1edd chi\u1ec1u. M\u1ed9t s\u1ed1 chuy\u00ean gia s\u1ee9c kh\u1ecfe khuy\u00ean m\u1ecdi ng\u01b0\u1eddi n\u00ean ng\u1eebng u\u1ed1ng c\u00e0 ph\u00ea t\u1eeb 2 gi\u1edd chi\u1ec1u.<\/p>\n

\"Empty\"<\/figure>\n

N\u1ebfu b\u1ea1n v\u1eabn c\u1ea7n t\u0103ng s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0o bu\u1ed5i chi\u1ec1u ho\u1eb7c t\u1ed1i mu\u1ed9n, thay v\u00ec u\u1ed1ng m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea, h\u00e3y th\u1eed m\u1ed9t t\u00e1ch tr\u00e0 \u0111en ho\u1eb7c tr\u00e0 xanh. Hai lo\u1ea1i \u0111\u1ed3 u\u1ed1ng n\u00e0y c\u00f3 l\u01b0\u1ee3ng caffeine ch\u1ec9 b\u1eb1ng \u00bd v\u00e0 \u2153 l\u01b0\u1ee3ng caffeine c\u00f3 trong c\u00e0 ph\u00ea. M\u1ed9t \u0111i\u1ec1u quan tr\u1ecdng kh\u00e1c, b\u1ea1n \u0111\u1eebng qu\u00ean u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n kh\u00f4ng c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i v\u00e0 gi\u00fap c\u01a1 th\u1ec3 b\u00e0i ti\u1ebft caffeine nhanh h\u01a1n.<\/p>\n

Tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c<\/strong><\/em><\/p>\n

M\u1ed9t c\u1ed1c c\u00e0 ph\u00ea tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c 30 ph\u00fat s\u1ebd gi\u00fap l\u00e0m t\u0103ng qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n, gi\u00fap cho vi\u1ec7c luy\u1ec7n t\u1eadp \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t h\u01a1n.<\/p>\n

L\u01b0u \u00fd khi u\u1ed1ng c\u00e0 ph\u00ea \u0111\u1ec3 kh\u00f4ng b\u1ecb m\u1ea5t ng\u1ee7<\/strong><\/p>\n

\u200f\u200fB\u00ean c\u1ea1nh vi\u1ec7c l\u1ef1a ch\u1ecdn th\u1eddi u\u1ed1ng ph\u00f9 h\u1ee3p, m\u1ecdi ng\u01b0\u1eddi c\u0169ng n\u00ean l\u01b0u \u00fd l\u01b0\u1ee3ng c\u00e0 ph\u00ea n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y. N\u1ebfu u\u1ed1ng qu\u00e1 nhi\u1ec1u, d\u00f9 l\u00e0 v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0o, c\u01a1 th\u1ec3 c\u0169ng kh\u00f4ng th\u1ec3 dung n\u1ea1p \u0111\u01b0\u1ee3c h\u1ebft, th\u1eadm ch\u00ed c\u00f2n g\u00e2y t\u00e1c d\u1ee5ng x\u1ea5u.\u200f Kh\u00f4ng th\u1ec3 c\u1ed1 \u0111\u1ecbnh ch\u00ednh x\u00e1c l\u01b0\u1ee3ng c\u00e0 ph\u00ea t\u1ed1i \u0111a c\u00f3 th\u1ec3 u\u1ed1ng trong ng\u00e0y l\u00e0 bao nhi\u00eau v\u00ec c\u00f2n t\u00f9y thu\u1ed9c v\u00e0 n\u1ed3ng \u0111\u1ed9, lo\u1ea1i c\u00e0 ph\u00ea, c\u00e1ch pha (pha m\u00e1y hay pha phin).\u200f<\/p>\n

\u200fTuy nhi\u00ean, m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 tham kh\u1ea3o l\u01b0\u1ee3ng cafein trung b\u00ecnh cho ng\u01b0\u1eddi l\u1edbn l\u00e0 kho\u1ea3ng 200-300 mg m\u1ed7i ng\u00e0y. \u01af\u1edbc t\u00ednh 1 ly kho\u1ea3ng 200ml th\u00ec t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi kho\u1ea3ng 2 ly c\u00e0 ph\u00ea pha phin, 3 ly c\u00e0 ph\u00ea pha m\u00e1y, 4 ly tr\u00e0 xanh. \u200f<\/p>\n

\u200fVi\u1ec7c u\u1ed1ng qu\u00e1 nhi\u1ec1u caffein c\u00f3 th\u1ec3 g\u00e2y ra m\u1ed9t s\u1ed1 t\u00e1c d\u1ee5ng ph\u1ee5 nh\u01b0 lo \u00e2u, k\u00edch th\u00edch, \u0111au \u0111\u1ea7u, m\u1ea5t ng\u1ee7, run tay ch\u00e2n v\u00e0 r\u1ed1i lo\u1ea1n nh\u1ecbp tim. Do \u0111\u00f3, n\u00ean h\u1ea1n ch\u1ebf u\u1ed1ng caffein v\u00e0o bu\u1ed5i chi\u1ec1u t\u1ed1i \u0111\u1ec3 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.\u200f<\/p>\n

\u200fNgo\u00e0i ra, n\u00ean ch\u00fa \u00fd r\u1eb1ng caffein kh\u00f4ng ch\u1ec9 c\u00f3 trong c\u00e0 ph\u00ea m\u00e0 c\u00f2n c\u00f3 trong tr\u00e0, n\u01b0\u1edbc ng\u1ecdt, s\u00f4-c\u00f4-la v\u00e0 m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c. V\u00ec v\u1eady, n\u00ean t\u00ednh to\u00e1n t\u1ed5ng l\u01b0\u1ee3ng caffein ti\u00eau th\u1ee5 t\u1eeb t\u1ea5t c\u1ea3 c\u00e1c ngu\u1ed3n \u0111\u1ec3 tr\u00e1nh v\u01b0\u1ee3t qu\u00e1 gi\u1edbi h\u1ea1n an to\u00e0n.<\/p>\n","protected":false},"excerpt":{"rendered":"

C\u00e0 ph\u00ea\u00a0l\u00e0 th\u1ee9c u\u1ed1ng \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng h\u00e0ng \u0111\u1ea7u th\u1ebf gi\u1edbi. Theo m\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a \u0110\u1ea1i h\u1ecdc Bang Pennsylvania (M\u1ef9), h\u01a1n 85% ng\u01b0\u1eddi d\u00e2n \u1edf \u0111\u1ea5t n\u01b0\u1edbc n\u00e0y ti\u00eau th\u1ee5 c\u00e0 ph\u00ea m\u1ed9t c\u00e1ch th\u01b0\u1eddng xuy\u00ean. Nhi\u1ec1u ng\u01b0\u1eddi th\u00edch nh\u00e2m nhi m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea ngay khi v\u1eeba ng\u1ee7 d\u1eady, sau khi \u0103n s\u00e1ng, […]<\/p>\n","protected":false},"author":1,"featured_media":1189,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chua-phan-loai"],"yoast_head":"\n4 gi\u1edd v\u00e0ng u\u1ed1ng cafe gi\u00fap c\u01a1 th\u1ec3 h\u01b0\u1edfng l\u1ee3i \u0111\u1ee7 \u0111\u01b0\u1eddng, g:an s\u1ea1ch \u0111:\u1ed9c, ti\u00eau h\u00f3a tr\u01a1n tru - Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/new119.com\/index.php\/2026\/06\/29\/4-gio-vang-uong-cafe-giup-co-the-huong-loi-du-duong-gan-sach-doc-tieu-hoa-tron-tru-2\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 gi\u1edd v\u00e0ng u\u1ed1ng cafe gi\u00fap c\u01a1 th\u1ec3 h\u01b0\u1edfng l\u1ee3i \u0111\u1ee7 \u0111\u01b0\u1eddng, g:an s\u1ea1ch \u0111:\u1ed9c, ti\u00eau h\u00f3a tr\u01a1n tru - Blog\" \/>\n<meta property=\"og:description\" content=\"C\u00e0 ph\u00ea\u00a0l\u00e0 th\u1ee9c u\u1ed1ng \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng h\u00e0ng \u0111\u1ea7u th\u1ebf gi\u1edbi. 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