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Chuyện Giấc Ngủ – 1. Thay đổi thói quen trước khi ngủ

Mất Động Lực Trong Công Việc Phải Làm Gì?

&#258;n l&agrave; m&#7897;t vi&#7879;c ch&uacute;ng ta l&agrave;m h&#7857;ng ng&agrave;y, &iacute;t nh&#7845;t l&agrave; 3 bu&#7893;i m&#7895;i ng&agrave;y (c&oacute; khi ch&#7881; l&agrave; 2 bu&#7893;i cho m&#7845;y b&#7841;n l&#432;&#7901;i &#259;n s&aacute;ng). B&#7843;n th&acirc;n m&igrave;nh l&agrave; m&#7897;t &#273;&#7913;a &#273;am m&ecirc; &#259;n u&#7889;ng, ham kh&aacute;m ph&aacute; c&aacute;c m&oacute;n &#259;n ngon n&ecirc;n th&#7853;t ra m&igrave;nh ch&#7881; &aacute;p d&#7909;ng m&#7897;t ph&#7847;n t&#432; duy t&#7889;i gi&#7843;n v&agrave;o chuy&#7879;n &#259;n u&#7889;ng. Nh&#7919;ng ng&agrave;y &#273;i l&agrave;m, m&igrave;nh &#259;n u&#7889;ng &#273;&#417;n gi&#7843;n, g&#7885;n v&agrave; t&#7889;t cho s&#7913;c kh&#7887;e. Nh&#7919;ng ng&agrave;y &#273;i ch&#417;i, m&igrave;nh kh&aacute;m ph&aacute; c&#7911;a ngon v&#7853;t l&#7841; tr&ecirc;n &#273;&#7901;i. B&agrave;i vi&#7871;t n&agrave;y m&igrave;nh vi&#7871;t v&#7873; vi&#7879;c t&#7889;i gi&#7843;n nh&#7919;ng ng&agrave;y &#273;i l&agrave;m b&igrave;nh th&#432;&#7901;ng.N&oacute;i &#273;&#7871;n &#259;n u&#7889;ng th&igrave; c&oacute; r&#7845;t nhi&#7873;u c&aacute;c th&#7875; lo&#7841;i ch&#7871; &#273;&#7897;, th&#7921;c &#273;&#417;n, dinh d&#432;&#7905;ng &ndash; kh&ocirc;ng c&oacute; c&aacute;i n&agrave;o &#273;&uacute;ng c&aacute;i n&agrave;o sai &ndash; ch&#7881; c&oacute; c&aacute;i n&agrave;o ph&ugrave; h&#7907;p v&#7899;i b&#7843;n th&acirc;n b&#7841;n nh&#7845;t th&ocirc;i. &#7902; &#273;&acirc;y m&igrave;nh kh&ocirc;ng chia s&#7867; v&#7873; m&#7897;t ch&#7871; &#273;&#7897; &#259;n c&#7909; th&#7875; n&agrave;o, m&igrave;nh ch&#7881; chia s&#7867; t&#432; duy c&#7911;a b&#7843;n th&acirc;n trong v&#7845;n &#273;&#7873; &#259;n u&#7889;ng n&agrave;y.<h2>1/ T&iacute;nh ch&#7871; &#273;&#7897; &#259;n u&#7889;ng theo Macro</h2>Macro (vi&#7871;t t&#7855;t c&#7911;a Macronutrients) t&#7913;c ba ch&#7845;t dinh d&#432;&#7905;ng c&#417; b&#7843;n nh&#432; carb (&#273;&#432;&#7901;ng), protein (&#273;&#7841;m) v&agrave; fat (ch&#7845;t b&eacute;o). C&oacute; r&#7845;t nhi&#7873;u ch&#7845;t dinh d&#432;&#7905;ng kh&aacute;c n&#7919;a, nh&#432;ng n&#7871;u l&agrave; ng&#432;&#7901;i m&#7899;i b&#7855;t &#273;&#7847;u &#273;&#7875; &yacute; &#273;&#7871;n chuy&#7879;n &#259;n u&#7889;ng sao cho &#7893;n h&#417;n, b&#7855;t &#273;&#7847;u b&#7857;ng vi&#7879;c n&#7855;m v&#7919;ng ba c&aacute;i n&agrave;y l&agrave; &#7893;n r&#7891;i.L&#432;&#7907;ng dinh d&#432;&#7905;ng c&#7911;a c&aacute;c ch&#7845;t tr&ecirc;n &#273;&#432;&#7907;c &#273;o l&#432;&#7901;ng b&#7857;ng ch&#7881; s&#7889; calories. V&agrave; m&#7895;i gram dinh d&#432;&#7905;ng c&#417; b&#7843;n s&#7869; c&oacute; 1 ch&#7881; s&#7889; calories kh&aacute;c nhau.<ul><li>1g protein (&#273;&#7841;m) = 4 calories</li><li>1g carb (&#273;&#432;&#7901;ng) = 4 calories</li><li>1g fat (ch&#7845;t b&eacute;o) = 9 calories</li></ul>Nh&#432; v&#7853;y t&#7893;ng l&#432;&#7907;ng Macro c&#7911;a 1 ng&#432;&#7901;i trong ng&agrave;y s&#7869; &#273;&#432;&#7907;c t&iacute;nh b&#7857;ng c&ocirc;ng th&#7913;c:<ul><li>Macro = c&acirc;n n&#7863;ng protein x 4 + c&acirc;n n&#7863;ng &#273;&#432;&#7901;ng x 4 + c&acirc;n n&#7863;ng ch&#7845;t b&eacute;o x 9</li></ul>T&#7841;i sao ph&#7843;i t&iacute;nh Macro? V&igrave; m&#7895;i ng&#432;&#7901;i s&#7869; c&oacute; 1 ch&#7881; s&#7889; Macro kh&aacute;c nhau. Th&#7853;t bu&#7891;n c&#432;&#7901;i khi b&#7841;n h&#7887;i ch&#7871; &#273;&#7897; dinh d&#432;&#7905;ng c&#7911;a ng&#432;&#7901;i kh&aacute;c v&agrave; &#259;n m&#7897;t ch&#7871; &#273;&#7897; gi&#7889;ng nh&#432; h&#7885;. B&#7841;n s&#7869; kh&ocirc;ng th&#7875; th&agrave;nh c&ocirc;ng v&agrave; c&oacute; 1 body &#273;&aacute;ng m&#417; &#432;&#7899;c n&#7871;u d&ugrave;ng theo c&aacute;ch &#273;&oacute;. B&#7841;n ph&#7843;i hi&#7875;u r&otilde; ch&iacute;nh c&#417; th&#7875; c&#7911;a m&igrave;nh. Macro c&#7911;a b&#7841;n l&agrave; bao nhi&ecirc;u v&agrave; b&#7841;n c&#7847;n &#259;n bao nhi&ecirc;u c&#7911;a c&aacute;i g&igrave; &#273;&#7875; c&oacute; th&#7875; &#273;&#7841;t &#273;&#432;&#7907;c 1 body m&agrave; m&igrave;nh &#273;ang h&#432;&#7899;ng t&#7899;i.&nbsp;T&iacute;nh Macro b&#7857;ng c&aacute;ch n&agrave;o? &#272;&#7847;u ti&ecirc;n b&#7841;n ph&#7843;i hi&#7875;u &#273;&#432;&#7907;c c&#7913; 7700 calories s&#7869; t&#432;&#417;ng &#273;&#432;&#417;ng v&#7899;i 1kg c&acirc;n n&#7863;ng. &#272;&#7875; t&#259;ng ho&#7863;c gi&#7843;m 1kg c&acirc;n n&#7863;ng &#273;&#7891;ng ngh&#297;a v&#7899;i vi&#7879;c b&#7841;n ph&#7843;i t&#259;ng ho&#7863;c gi&#7843;m 7700 calories.&nbsp;N&#7871;u b&#7841;n mu&#7889;n gi&#7843;m n (kg) trong v&ograve;ng 1 th&aacute;ng th&igrave; ch&#7881; c&#7847;n d&ugrave;ng c&ocirc;ng th&#7913;c&nbsp;n x 7700 / 30 = 256&nbsp;calories. C&oacute; ngh&#297;a l&agrave; m&#7895;i ng&agrave;y b&#7841;n ph&#7843;i &#259;n th&#7845;p h&#417;n 256 calories so v&#7899;i ch&#7881; s&#7889; TDEE c&#7911;a m&igrave;nh. (C&#361;ng t&#432;&#417;ng t&#7921; v&#7899;i t&#259;ng c&acirc;n).&#272;&#432;&#417;ng nhi&ecirc;n, c&ograve;n t&ugrave;y v&agrave;o th&#7875; tr&#7841;ng, c&aacute;ch sinh ho&#7841;t v&agrave; t&#7853;p t&agrave;nh c&#7911;a m&#7895;i ng&#432;&#7901;i &ndash; nh&#432;ng &#273;&oacute; l&agrave; chuy&#7879;n n&acirc;ng cao. &#7902; &#273;&acirc;y m&igrave;nh vi&#7871;t v&#7873; nh&#7919;ng th&#7913; &#273;&#417;n gi&#7843;n s&#417; khai tr&#432;&#7899;c.<h2>2/ &#258;n g&igrave;?</h2>Th&#7921;c &#273;&#417;n h&#7857;ng ng&agrave;y c&#7911;a m&igrave;nh xoay quanh th&#7883;t v&agrave; rau, &#273;&#7891; t&#432;&#417;i &ndash; h&#7841;n ch&#7871; &#273;&#7891; &#273;&atilde; qua ch&#7871; bi&#7871;n. T&#7915; ng&agrave;y &#273;i vi&#7879;n v&igrave; m&#7845;y b&#7879;nh li&ecirc;n quan &#273;&#7871;n tr&#7921;c tr&agrave;ng, m&igrave;nh ch&#259;m &#259;n rau v&agrave; tr&aacute;i c&acirc;y h&#417;n h&#7859;n h&#417;n h&#7859;n. (Tin m&igrave;nh &#273;i c&aacute;c b&#7841;n, c&aacute;c b&#7841;n kh&ocirc;ng mu&#7889;n &#273;i vi&#7879;n v&igrave; b&#7879;nh li&ecirc;n quan &#273;&#7871;n tr&#7921;c tr&agrave;ng &#273;&acirc;u.)Th&uacute; th&#7853;t m&igrave;nh l&agrave; &#273;&#7913;a th&#432;&#7901;ng xuy&ecirc;n &#259;n ngo&agrave;i nhi&#7873;u, ch&#432;a ch&#7883;u n&#7845;u c&#417;m t&#7841;i nh&agrave; n&ecirc;n ch&#432;a ch&#7911; &#273;&#7897;ng &#273;&#432;&#7907;c nhi&#7873;u v&agrave;o th&#7921;c &#273;&#417;n, ch&iacute;nh v&igrave; v&#7853;y m&igrave;nh ph&#7843;i n&#7855;m r&otilde; c&aacute;c y&#7871;u t&#7889; dinh d&#432;&#7905;ng c&#417; b&#7843;n &#7903; tr&ecirc;n c&#361;ng nh&#432; bi&#7871;t t&ecirc;n m&#7897;t s&#7889; lo&#7841;i &#273;&#7891; &#259;n t&#7889;t, &#273;&#7875; m&#7895;i khi mua &#273;&#7891; &#259;n ngo&agrave;i m&agrave; c&oacute; c&#417; h&#7897;i (ng&#432;&#7901;i ta b&aacute;n + m&igrave;nh c&oacute; ti&#7873;n) th&igrave; s&#7869; t&#7853;p trung cho c&aacute;c m&oacute;n &#273;&#7845;y.M&#7897;t s&#7889; lo&#7841;i &#273;&#7891; &#259;n t&#7889;t (b&#7845;t k&#7923; l&uacute;c n&agrave;o c&oacute; ti&#7873;m n&#259;ng &#259;n &#273;&#432;&#7907;c h&atilde;y g&#7885;i m&oacute;n &#273;&#7845;y): b&#417;, c&aacute;c tr&aacute;i berry (d&acirc;u), rau xanh, c&aacute; h&#7891;i, g&#7841;o l&#7913;c, d&#7847;u olive.<h2>3/ Kh&ocirc;ng &#259;n g&igrave;?</h2>M&igrave;nh kh&ocirc;ng ph&#7843;i chuy&ecirc;n gia, nh&#432;ng &#273;&acirc;y l&agrave; m&#7897;t s&#7889; th&#7913; m&igrave;nh bi&#7871;t:<ul><li>&#258;n &iacute;t k&#7865;o v&agrave; &#273;&#7891; ng&#7885;t l&#7841;i v&igrave; &#273;&#432;&#7901;ng s&#7869; l&agrave;m cho ch&uacute;ng ta m&#7885;c m&#7909;n.</li><li>&#258;n &iacute;t &#273;&#7891; &#259;n nhanh l&#7841;i v&igrave; d&#7847;u m&#7905; th&igrave; ch&#7855;c ch&#7855;n l&agrave; kh&ocirc;ng t&#7889;t.</li><li>Nh&#7919;ng &#273;&#7891; &#259;n &#273;&atilde; qua ch&#7871; bi&#7871;n nh&#432; m&#7923; t&ocirc;m, &#273;&#7891; h&#7897;p n&ecirc;n c&acirc;n nh&#7855;c k&#7929; tr&#432;&#7899;c khi &#259;n.</li></ul>M&igrave;nh kh&ocirc;ng qu&aacute; kh&#7855;t khe v&#7899;i b&#7843;n th&acirc;n chuy&#7879;n &#259;n, n&ecirc;n kh&ocirc;ng ph&#7843;i kh&ocirc;ng bao gi&#7901; &#259;n nh&#7919;ng &#273;&#7891; n&agrave;y &ndash; nh&#432;ng m&igrave;nh bi&#7871;t &#273;&#7875; &#259;n &iacute;t nh&#7845;t c&oacute; th&#7875;, t&#7853;p trung c&aacute;c m&oacute;n &#7903; ph&#7847;n s&#7889; 2, h&#7841;n ch&#7871; c&aacute;c m&oacute;n s&#7889; 3.<h2>4/ U&#7889;ng nhi&#7873;u n&#432;&#7899;c</h2>Ai c&#361;ng bi&#7871;t u&#7889;ng nhi&#7873;u n&#432;&#7899;c l&agrave; t&#7889;t, nh&#432;ng t&#7841;i sao nhi&#7873;u ng&#432;&#7901;i v&#7851;n u&#7889;ng ch&#432;a &#273;&#7911; n&#432;&#7899;c? C&oacute; l&#7869; l&agrave; do th&oacute;i quen th&ocirc;i. &#272;&#7875; u&#7889;ng nhi&#7873;u n&#432;&#7899;c b&#7841;n c&oacute; th&#7875;:<ul><li>L&agrave;m m&#7897;t ly n&#432;&#7899;c to ngay khi s&aacute;ng v&#7915;a ng&#7911; d&#7853;y.</li><li>L&agrave;m m&#7897;t ly n&#432;&#7899;c to tr&#432;&#7899;c khi &#273;i ng&#7911;.</li><li>L&agrave;m m&#7897;t chai n&#432;&#7899;c 1-2 l&iacute;t mang &#273;i t&#7853;p v&agrave; u&#7889;ng h&#7871;t trong l&uacute;c t&#7853;p.</li><li>L&agrave;m m&#7897;t chai 1-2 l&iacute;t &#273;&#7875; &#7903; b&agrave;n l&agrave;m vi&#7879;c v&agrave; u&#7889;ng h&#7871;t trong gi&#7901; l&agrave;m vi&#7879;c.</li></ul>&nbsp;Nh&#432; m&igrave;nh &#273;&atilde; n&oacute;i &#7903; tr&ecirc;n, m&igrave;nh kh&ocirc;ng ph&#7843;i chuy&ecirc;n gia v&#7873; dinh d&#432;&#7905;ng. M&igrave;nh chia s&#7867; &#7903; &#273;&acirc;y nh&#7919;ng th&oacute;i quen m&igrave;nh &aacute;p d&#7909;ng li&ecirc;n quan &#273;&#7871;n &#259;n u&#7889;ng &#273;&#7875; gi&uacute;p b&#7843;n th&acirc;n t&#7889;t h&#417;n, c&#361;ng nh&#432; nh&#7919;ng hi&#7875;u bi&#7871;t c&#417; b&#7843;n v&#7899;i m&#7909;c ti&ecirc;u gi&uacute;p c&aacute;c b&#7841;n m&#7899;i t&igrave;m hi&#7875;u c&oacute; th&#7875; bi&#7871;t &#273;&#432;&#7907;c. N&#7871;u b&#7841;n &#273;&atilde; l&agrave; m&#7897;t chuy&ecirc;n gia v&#7873; dinh d&#432;&#7905;ng, h&atilde;y chia s&#7867; th&ecirc;m nh&#7919;ng ki&#7871;n th&#7913;c b&#7841;n bi&#7871;t &#273;&#7875; m&#7885;i ng&#432;&#7901;i v&agrave; m&igrave;nh c&ugrave;ng h&#7885;c t&#7853;p nh&eacute;.Ch&uacute;c b&#7841;n &#259;n vui.

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