{"id":16113,"date":"2026-07-08T23:12:59","date_gmt":"2026-07-08T23:12:59","guid":{"rendered":"https:\/\/medbox.com\/?p=16113"},"modified":"2026-07-08T23:13:03","modified_gmt":"2026-07-08T23:13:03","slug":"best-foods-to-reduce-stress-8-foods-that-may-help-you-feel-calmer","status":"publish","type":"post","link":"https:\/\/medbox.com\/vi\/best-foods-to-reduce-stress-8-foods-that-may-help-you-feel-calmer\/","title":{"rendered":"Nh\u1eefng th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng: 8 lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y b\u00ecnh t\u0129nh h\u01a1n"},"content":{"rendered":"

B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng th\u1ef1c ph\u1ea9m b\u1ea1n \u0103n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1ch c\u01a1 th\u1ec3 b\u1ea1n ph\u1ea3n \u1ee9ng v\u1edbi nh\u1ea5n m\u1ea1nh<\/a>C\u00e1c nghi\u00ean c\u1ee9u m\u1edbi n\u1ed5i cho th\u1ea5y ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9, t\u00e2m tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n. <\/p>\n\n\n\n

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Nh\u00e0 thu\u1ed1c c\u1ee7a ch\u00fang t\u00f4i s\u1ebd ph\u00e2n lo\u1ea1i v\u00e0 \u0111\u00f3ng g\u00f3i thu\u1ed1c cho b\u1ea1n.<\/h2>\n <\/div>\n \n \n\n T\u00ecm hi\u1ec3u th\u00eam<\/span>\n \n \n \n <\/a>\n\n <\/div>\n <\/div>\n <\/section>\n\n\n\n

M\u1eb7c d\u00f9 kh\u00f4ng c\u00f3 lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0o c\u00f3 th\u1ec3 lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n c\u0103ng th\u1eb3ng, nh\u01b0ng m\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 gi\u00fap h\u1ed7 tr\u1ee3 ph\u1ea3n \u1ee9ng l\u00e0nh m\u1ea1nh \u0111\u1ed1i v\u1edbi c\u0103ng th\u1eb3ng v\u00e0 th\u00fac \u0111\u1ea9y c\u1ea3m gi\u00e1c b\u00ecnh t\u0129nh. Ng\u01b0\u1ee3c l\u1ea1i, ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n, \u0111\u01b0\u1eddng b\u1ed5 sung v\u00e0 carbohydrate tinh ch\u1ebf c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng v\u00e0 c\u00e1c tri\u1ec7u ch\u1ee9ng lo \u00e2u cao h\u01a1n. M\u1ed1i quan h\u1ec7 gi\u1eefa th\u1ef1c ph\u1ea9m v\u00e0 c\u0103ng th\u1eb3ng kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng di\u1ec5n ra ngay l\u1eadp t\u1ee9c. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 nh\u1eadn th\u1ea5y s\u1ef1 c\u1ea3i thi\u1ec7n v\u1ec1 t\u00e2m tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe trong v\u00f2ng v\u00e0i ng\u00e0y ho\u1eb7c v\u00e0i tu\u1ea7n sau khi thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, trong khi nh\u1eefng ng\u01b0\u1eddi kh\u00e1c c\u00f3 th\u1ec3 tr\u1ea3i nghi\u1ec7m nh\u1eefng l\u1ee3i \u00edch d\u1ea7n d\u1ea7n h\u01a1n khi h\u1ecd duy tr\u00ec th\u00f3i quen l\u00e0nh m\u1ea1nh nh\u1ea5t qu\u00e1n theo th\u1eddi gian. <\/p>\n\n\n\n

H\u00e3y \u0111\u1ecdc ti\u1ebfp \u0111\u1ec3 kh\u00e1m ph\u00e1 m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 t\u00ecm hi\u1ec3u c\u00e1ch ch\u00fang c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n. <\/p>\n\n\n\n

8 lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean\u00a0<\/h2>\n\n\n\n

C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3 th\u1ec3 gi\u00fap n\u00e3o b\u1ed9 ph\u1ea3n \u1ee9ng t\u1ed1t h\u01a1n v\u1edbi c\u0103ng th\u1eb3ng: <\/p>\n\n\n\n

1. S\u00f4 c\u00f4 la \u0111en<\/h3>\n\n\n\n

S\u00f4 c\u00f4 la \u0111en ch\u1ee9a polyphenol, c\u00e1c h\u1ee3p ch\u1ea5t th\u1ef1c v\u1eadt c\u00f3 \u0111\u1eb7c t\u00ednh ch\u1ed1ng oxy h\u00f3a c\u00f3 th\u1ec3 gi\u00fap h\u1ed7 tr\u1ee3 ph\u1ea3n \u1ee9ng l\u00e0nh m\u1ea1nh \u0111\u1ed1i v\u1edbi c\u0103ng th\u1eb3ng. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y s\u00f4c\u00f4la \u0111en c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ed9t s\u1ed1 d\u1ea5u hi\u1ec7u sinh l\u00fd v\u00e0 t\u00e2m l\u00fd c\u1ee7a c\u0103ng th\u1eb3ng. Trong m\u1ed9t nghi\u00ean c\u1ee9u nh\u1ecf, h\u1ecdc<\/a>, M\u1ed9t nghi\u00ean c\u1ee9u t\u1eadp trung v\u00e0o sinh vi\u00ean y khoa b\u1ecb c\u0103ng th\u1eb3ng cho th\u1ea5y, vi\u1ec7c ti\u00eau th\u1ee5 40 gram s\u00f4 c\u00f4 la trong 2 tu\u1ea7n c\u00f3 li\u00ean quan \u0111\u1ebfn \u0111i\u1ec3m s\u1ed1 c\u0103ng th\u1eb3ng c\u1ea3m nh\u1eadn th\u1ea5p h\u01a1n. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u cho r\u1eb1ng l\u1ee3i \u00edch n\u00e0y l\u00e0 do polyphenol trong ca cao, ch\u1ea5t n\u00e0y l\u00e0m thay \u0111\u1ed5i ph\u1ea3n \u1ee9ng sinh l\u00fd \u0111\u1ed1i v\u1edbi c\u0103ng th\u1eb3ng. M\u1eb7c d\u00f9 nh\u1eefng ph\u00e1t hi\u1ec7n n\u00e0y \u0111\u1ea7y h\u1ee9a h\u1eb9n, nh\u01b0ng c\u1ea7n c\u00f3 c\u00e1c nghi\u00ean c\u1ee9u l\u1edbn h\u01a1n \u0111\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 t\u00e1c \u0111\u1ed9ng l\u00e2u d\u00e0i. <\/p>\n\n\n\n

H\u00e3y ch\u1ecdn thanh s\u00f4 c\u00f4 la c\u00f3 h\u00e0m l\u01b0\u1ee3ng ca cao \u00edt nh\u1ea5t 70%. Th\u01b0\u1edfng th\u1ee9c ri\u00eang ho\u1eb7c k\u1ebft h\u1ee3p v\u1edbi c\u00e0 ph\u00ea, tr\u00e0 ho\u1eb7c m\u1ed9t \u00edt c\u00e1c lo\u1ea1i h\u1ea1t \u0111\u1ec3 c\u00f3 m\u1ed9t b\u1eefa \u0103n nh\u1eb9 ngon mi\u1ec7ng. <\/p>\n\n\n\n

2. Qu\u1ea3 b\u01a1<\/h3>\n\n\n\n

Qu\u1ea3 b\u01a1 r\u1ea5t gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng trong ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n<\/a>, Ch\u1ea5t x\u01a1, folate v\u00e0 kali l\u00e0 nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9. S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t b\u00e9o c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u \u1ed5n \u0111\u1ecbnh h\u01a1n, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u00e2m tr\u1ea1ng t\u1ed1t su\u1ed1t c\u1ea3 ng\u00e0y. <\/p>\n\n\n\n

Th\u01b0\u1edfng th\u1ee9c b\u01a1 th\u00e1i l\u00e1t tr\u00ean b\u00e1nh m\u00ec n\u01b0\u1edbng, xay c\u00f9ng sinh t\u1ed1, ho\u1eb7c th\u00eam v\u00e0o salad v\u00e0 c\u00e1c m\u00f3n \u0103n t\u1eeb ng\u0169 c\u1ed1c. \u0110\u1ec3 b\u01a1 kh\u00f4ng b\u1ecb th\u00e2m, h\u00e3y b\u1ea3o qu\u1ea3n ph\u1ea7n b\u01a1 c\u00f2n th\u1eeba v\u1edbi m\u1ed9t ch\u00fat n\u01b0\u1edbc c\u1ed1t chanh ho\u1eb7c n\u01b0\u1edbc c\u1ed1t t\u1eafc. \u0110\u1ec3 b\u01a1 ch\u01b0a c\u1eaft \u1edf nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng cho \u0111\u1ebfn khi ch\u00edn, sau \u0111\u00f3 cho v\u00e0o t\u1ee7 l\u1ea1nh \u0111\u1ec3 k\u00e9o d\u00e0i th\u1eddi h\u1ea1n s\u1eed d\u1ee5ng.<\/p>\n\n\n\n

3. C\u00e1 b\u00e9o\u00a0<\/h3>\n\n\n\n

C\u00e1c lo\u1ea1i c\u00e1 b\u00e9o nh\u01b0 c\u00e1 h\u1ed3i, c\u00e1 m\u00f2i, c\u00e1 tr\u00edch v\u00e0 c\u00e1 thu l\u00e0 ngu\u1ed3n cung c\u1ea5p tuy\u1ec7t v\u1eddi c\u00e1c axit b\u00e9o omega-3 (EPA & DHA). Nghi\u00ean c\u1ee9u m\u1edbi n\u1ed5i cho th\u1ea5y m\u1ed9t s\u1ed1 ch\u1ea5t dinh d\u01b0\u1ee1ng, bao g\u1ed3m axit b\u00e9o omega-3, c\u00f3 th\u1ec3 gi\u00fap h\u1ed7 tr\u1ee3 ph\u1ea3n \u1ee9ng sinh l\u00fd l\u00e0nh m\u1ea1nh h\u01a1n \u0111\u1ed1i v\u1edbi c\u0103ng th\u1eb3ng b\u1eb1ng c\u00e1ch t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn t\u00ecnh tr\u1ea1ng vi\u00eam nhi\u1ec5m, n\u1ed3ng \u0111\u1ed9 cortisol v\u00e0 c\u00e1c con \u0111\u01b0\u1eddng truy\u1ec1n t\u00edn hi\u1ec7u n\u00e3o li\u00ean quan \u0111\u1ebfn \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng. <\/p>\n\n\n\n

Nghi\u00ean c\u1ee9u cho th\u1ea5y<\/a> Nh\u1eefng ng\u01b0\u1eddi ti\u00eau th\u1ee5 nhi\u1ec1u axit b\u00e9o omega-3 s\u1ebd \u00edt g\u1eb7p c\u00e1c tri\u1ec7u ch\u1ee9ng lo \u00e2u h\u01a1n v\u00e0 c\u00f3 s\u1ee9c kh\u1ecfe tinh th\u1ea7n t\u1ed1t h\u01a1n. <\/p>\n\n\n\n

Axit b\u00e9o Omega-3 c\u0169ng h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng d\u1eabn truy\u1ec1n th\u1ea7n kinh kh\u1ecfe m\u1ea1nh, bao g\u1ed3m c\u00e1c con \u0111\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn serotonin v\u00e0 dopamine, nh\u1eefng ch\u1ea5t \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng. <\/p>\n\n\n\n

Ngo\u00e0i ra, axit b\u00e9o omega-3 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m s\u1ea3n sinh cytokine g\u00e2y vi\u00eam trong c\u01a1 th\u1ec3 khi b\u1ecb c\u0103ng th\u1eb3ng. Trong m\u1ed9t th\u1eed nghi\u1ec7m \u0111\u1ed1i ch\u1ee9ng ng\u1eabu nhi\u00ean<\/a>, Vi\u1ec7c b\u1ed5 sung omega-3 \u0111\u00e3 l\u00e0m gi\u1ea3m n\u1ed3ng \u0111\u1ed9 cytokine g\u00e2y vi\u00eam interleukin-6 (IL-6) v\u00e0 gi\u1ea3m n\u1ed3ng \u0111\u1ed9 cortisol khi ph\u1ea3n \u1ee9ng v\u1edbi t\u00e1c nh\u00e2n g\u00e2y c\u0103ng th\u1eb3ng t\u00e2m l\u00fd c\u1ea5p t\u00ednh, cho th\u1ea5y t\u00e1c d\u1ee5ng gi\u1ea3m nh\u1eb9 c\u0103ng th\u1eb3ng ti\u1ec1m t\u00e0ng.

\u0110\u1ec3 gi\u1eef l\u1ea1i h\u00e0m l\u01b0\u1ee3ng omega-3, h\u00e3y ch\u1ecdn c\u00e1c ph\u01b0\u01a1ng ph\u00e1p n\u1ea5u n\u01b0\u1edbng nh\u1eb9 nh\u00e0ng nh\u01b0 n\u01b0\u1edbng, ch\u1ea7n, h\u1ea5p ho\u1eb7c n\u01b0\u1edbng tr\u00ean v\u1ec9 \u1edf nhi\u1ec7t \u0111\u1ed9 v\u1eeba ph\u1ea3i.<\/p>\n\n\n\n

4. Tr\u00e0 xanh<\/h3>\n\n\n
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\n\n \n \n \n \n \n \"green-tea\"\n <\/picture>\n\n<\/figure>\n<\/div>\n\n\n

Tr\u00e0 xanh ch\u1ee9a L-theanine, m\u1ed9t lo\u1ea1i axit amin c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n m\u00e0 kh\u00f4ng g\u00e2y bu\u1ed3n ng\u1ee7.  Nghi\u00ean c\u1ee9u<\/a> \u0110i\u1ec1u n\u00e0y cho th\u1ea5y L-theanine c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m m\u1ed9t s\u1ed1 ph\u1ea3n \u1ee9ng c\u0103ng th\u1eb3ng sinh l\u00fd, bao g\u1ed3m t\u0103ng nh\u1ecbp tim v\u00e0 cortisol trong c\u00e1c nhi\u1ec7m v\u1ee5 \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1eadp trung cao \u0111\u1ed9 v\u1ec1 m\u1eb7t tinh th\u1ea7n. <\/p>\n\n\n\n

Ngo\u00e0i t\u00e1c d\u1ee5ng l\u00e0m d\u1ecbu, tr\u00e0 xanh c\u00f2n c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1eadp trung v\u00e0 kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c. \u0110\u1ec3 c\u00f3 h\u01b0\u01a1ng v\u1ecb t\u1ed1t nh\u1ea5t v\u00e0 gi\u1eef \u0111\u01b0\u1ee3c c\u00e1c h\u1ee3p ch\u1ea5t c\u00f3 l\u1ee3i, h\u00e3y pha tr\u00e0 xanh v\u1edbi n\u01b0\u1edbc n\u00f3ng (tr\u00e1nh n\u01b0\u1edbc s\u00f4i) trong 2 \u0111\u1ebfn 3 ph\u00fat. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 th\u00eam n\u01b0\u1edbc c\u1ed1t chanh v\u00e0o tr\u00e0 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 c\u00e1c h\u1ee3p ch\u1ea5t c\u00f3 l\u1ee3i trong tr\u00e0 c\u1ee7a c\u01a1 th\u1ec3. <\/p>\n\n\n\n

5. Rau l\u00e1 xanh\u00a0<\/h3>\n\n\n\n

C\u00e1c lo\u1ea1i rau l\u00e1 xanh nh\u01b0 rau bina, c\u1ea3i xo\u0103n v\u00e0 c\u1ea3i c\u1ea7u v\u1ed3ng cung c\u1ea5p magi\u00ea, m\u1ed9t kho\u00e1ng ch\u1ea5t tham gia v\u00e0o h\u00e0ng tr\u0103m ph\u1ea3n \u1ee9ng sinh h\u00f3a trong c\u01a1 th\u1ec3, bao g\u1ed3m ch\u1ee9c n\u0103ng h\u1ec7 th\u1ea7n kinh v\u00e0 \u0111i\u1ec1u ch\u1ec9nh c\u0103ng th\u1eb3ng. <\/p>\n\n\n\n

M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u<\/a> Nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c b\u1ed5 sung \u0111\u1ee7 magi\u00ea c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng. Rau l\u00e1 xanh c\u0169ng cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a g\u00f3p ph\u1ea7n v\u00e0o s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. <\/p>\n\n\n\n

H\u00e3y th\u1eed th\u00eam rau xanh v\u00e0o sinh t\u1ed1, s\u00fap, salad, tr\u1ee9ng \u1ed1p la ho\u1eb7c c\u00e1c m\u00f3n x\u00e0o. K\u1ebft h\u1ee3p ch\u00fang v\u1edbi... ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/a>, C\u00e1c ch\u1ea5t nh\u01b0 d\u1ea7u \u00f4 liu ho\u1eb7c b\u01a1 c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 c\u00e1c vitamin tan trong ch\u1ea5t b\u00e9o c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n

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\n

Medbox: \u0110\u01a1n gi\u1ea3n h\u00f3a quy tr\u00ecnh k\u00ea \u0111\u01a1n c\u1ee7a b\u1ea1n<\/h2>\n <\/div>\n \n \n\n B\u1eaft \u0111\u1ea7u<\/span>\n \n \n \n <\/a>\n\n <\/div>\n <\/div>\n <\/section>\n\n\n\n

6. S\u1eefa chua v\u00e0 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m l\u00ean men\u00a0<\/h3>\n\n\n\n

C\u00e1c th\u1ef1c ph\u1ea9m l\u00ean men nh\u01b0 s\u1eefa chua, kefir, kim chi, d\u01b0a c\u1ea3i b\u1eafp v\u00e0 miso ch\u1ee9a c\u00e1c vi sinh v\u1eadt c\u00f3 l\u1ee3i gi\u00fap h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 r\u1ea5t quan tr\u1ecdng v\u00ec ru\u1ed9t v\u00e0 n\u00e3o b\u1ed9 giao ti\u1ebfp v\u1edbi nhau th\u00f4ng qua tr\u1ee5c ru\u1ed9t-n\u00e3o. <\/p>\n\n\n\n

Nghi\u00ean c\u1ee9u m\u1edbi n\u1ed5i<\/a> \u0110i\u1ec1u n\u00e0y cho th\u1ea5y h\u1ec7 vi sinh \u0111\u01b0\u1eddng ru\u1ed9t kh\u1ecfe m\u1ea1nh c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng, kh\u1ea3 n\u0103ng ch\u1ed1ng ch\u1ecbu c\u0103ng th\u1eb3ng v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n. M\u1ed9t s\u1ed1 vi khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t c\u0169ng gi\u00fap s\u1ea3n sinh c\u00e1c h\u1ee3p ch\u1ea5t tham gia v\u00e0o qu\u00e1 tr\u00ecnh truy\u1ec1n t\u00edn hi\u1ec7u d\u1eabn truy\u1ec1n th\u1ea7n kinh, ch\u1eb3ng h\u1ea1n nh\u01b0 serotonin. <\/p>\n\n\n\n

Khi ch\u1ecdn s\u1eefa chua, h\u00e3y ch\u1ecdn lo\u1ea1i nguy\u00ean ch\u1ea5t c\u00f3 ch\u1ee9a vi khu\u1ea9n s\u1ed1ng v\u00e0 ho\u1ea1t t\u00ednh. S\u1eefa chua Hy L\u1ea1p ho\u1eb7c skyr ki\u1ec3u Iceland gi\u00e0u protein v\u00e0 th\u01b0\u1eddng ch\u1ee9a \u00edt \u0111\u01b0\u1eddng h\u01a1n so v\u1edbi c\u00e1c lo\u1ea1i c\u00f3 h\u01b0\u01a1ng v\u1ecb. <\/p>\n\n\n\n

7. C\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y h\u1ecd cam qu\u00fdt<\/h3>\n\n\n\n

Cam, chanh d\u00e2y, qu\u00fdt, b\u01b0\u1edfi v\u00e0 c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y h\u1ecd cam qu\u00fdt kh\u00e1c r\u1ea5t gi\u00e0u vitamin C, m\u1ed9t ch\u1ea5t dinh d\u01b0\u1ee1ng gi\u00fap b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi stress oxy h\u00f3a.  M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u<\/a> \u0110i\u1ec1u n\u00e0y cho th\u1ea5y r\u1eb1ng l\u01b0\u1ee3ng vitamin C \u0111\u1ea7y \u0111\u1ee7 c\u00f3 th\u1ec3 gi\u00fap h\u1ed7 tr\u1ee3 \u0111i\u1ec1u h\u00f2a cortisol l\u00e0nh m\u1ea1nh \u1edf nh\u1eefng ng\u01b0\u1eddi c\u00f3 m\u1ee9c cortisol n\u1ec1n cao. <\/p>\n\n\n\n

Ngo\u00e0i l\u1ee3i \u00edch dinh d\u01b0\u1ee1ng, tr\u00e1i c\u00e2y h\u1ecd cam qu\u00fdt c\u00f2n mang \u0111\u1ebfn h\u01b0\u01a1ng v\u1ecb t\u01b0\u01a1i m\u00e1t, gi\u00fap vi\u1ec7c \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh tr\u1edf n\u00ean th\u00fa v\u1ecb h\u01a1n. H\u00e3y th\u00eam cam qu\u00fdt v\u00e0o salad, v\u1eaft chanh v\u00e0o n\u01b0\u1edbc ho\u1eb7c th\u01b0\u1edfng th\u1ee9c m\u1ed9t qu\u1ea3 cam nh\u01b0 m\u1ed9t m\u00f3n \u0103n nh\u1eb9 ti\u1ec7n l\u1ee3i.<\/p>\n\n\n\n

8. Carbohydrate ph\u1ee9c t\u1ea1p\u00a0<\/h3>\n\n\n\n

C\u00e1c lo\u1ea1i carbohydrate ph\u1ee9c t\u1ea1p nh\u01b0 y\u1ebfn m\u1ea1ch, khoai lang, quinoa, g\u1ea1o l\u1ee9t, \u0111\u1eadu v\u00e0 \u0111\u1eadu l\u0103ng cung c\u1ea5p ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh v\u00e0 gi\u00fap duy tr\u00ec l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y c\u0169ng c\u00f3 th\u1ec3 gi\u00fap h\u1ed7 tr\u1ee3 s\u1ea3n xu\u1ea5t serotonin b\u1eb1ng c\u00e1ch t\u0103ng l\u01b0\u1ee3ng tryptophan, m\u1ed9t axit amin tham gia v\u00e0o qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p serotonin. <\/p>\n\n\n\n

Kh\u00e1c v\u1edbi c\u00e1c lo\u1ea1i carbohydrate tinh ch\u1ebf cao, carbohydrate ph\u1ee9c t\u1ea1p \u0111\u01b0\u1ee3c ti\u00eau h\u00f3a ch\u1eadm h\u01a1n, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u. M\u1ed9t b\u00e1t y\u1ebfn m\u1ea1ch v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c khoai lang n\u01b0\u1edbng v\u00e0o b\u1eefa t\u1ed1i l\u00e0 nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 b\u1ed5 sung th\u00eam carbohydrate ph\u1ee9c t\u1ea1p v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n. <\/p>\n\n\n\n

Ph\u1ea7n k\u1ebft lu\u1eadn<\/h2>\n\n\n\n

L\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t c\u00e1ch \u0111\u1ec3 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t c\u1ee7a b\u1ea1n. M\u1eb7c d\u00f9 kh\u00f4ng c\u00f3 lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0o c\u00f3 th\u1ec3 lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n c\u0103ng th\u1eb3ng, nh\u01b0ng m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3... s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9<\/a>, S\u1ee9c kh\u1ecfe tinh th\u1ea7n v\u00e0 kh\u1ea3 n\u0103ng ph\u1ea3n \u1ee9ng l\u00e0nh m\u1ea1nh v\u1edbi c\u0103ng th\u1eb3ng theo th\u1eddi gian.<\/p>\n\n\n\n

K\u1ebft h\u1ee3p nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y v\u1edbi c\u00e1c th\u00f3i quen l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean v\u00e0 t\u1eadp th\u1ec3 d\u1ee5c. qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng<\/a> C\u00e1c k\u1ef9 thu\u1eadt n\u00e0y c\u00f3 th\u1ec3 gi\u00fap x\u00e2y d\u1ef1ng kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i v\u00e0 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>","protected":false},"excerpt":{"rendered":"

B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng th\u1ef1c ph\u1ea9m b\u1ea1n \u0103n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1ch c\u01a1 th\u1ec3 ph\u1ea3n \u1ee9ng v\u1edbi c\u0103ng th\u1eb3ng? Nghi\u00ean c\u1ee9u m\u1edbi n\u1ed5i cho th\u1ea5y ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng n\u00e3o, t\u00e2m tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe tinh th\u1ea7n.\u00a0<\/p>","protected":false},"author":23,"featured_media":16117,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[29,32,148,200,239,463,464,465,466],"class_list":["post-16113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-nutrition","tag-diet","tag-mental-health","tag-nutrition-2","tag-stress","tag-fish","tag-green-tea","tag-avocado","tag-leafy-greens","tag-stress-management"],"acf":[],"yoast_head":"\nBest Foods to Reduce Stress: 8 Foods That May Help You Feel Calmer | MedBox | Medications Sorted By Dose | Full-Service Pharmacy<\/title>\n<meta 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