{"id":9963,"date":"2021-02-26T04:11:33","date_gmt":"2021-02-25T21:11:33","guid":{"rendered":"http:\/\/tamhoc.org\/2021\/02\/26\/an-chay-lieu-phap-tam-ly-hieu-qua-khong-ngo\/"},"modified":"2021-02-26T04:11:33","modified_gmt":"2021-02-25T21:11:33","slug":"an-chay-lieu-phap-tam-ly-hieu-qua-khong-ngo","status":"publish","type":"post","link":"https:\/\/tamhoc.org\/trang-chu\/2021\/02\/26\/an-chay-lieu-phap-tam-ly-hieu-qua-khong-ngo\/","title":{"rendered":"\u0102n chay – li\u1ec7u ph\u00e1p t\u00e2m l\u00fd hi\u1ec7u qu\u1ea3 kh\u00f4ng ng\u1edd"},"content":{"rendered":"

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B\u1ed9 n\u00e3o con ng\u01b0\u1eddi l\u00e0 ki\u1ec7t t\u00e1c c\u1ee7a th\u1ebf gi\u1edbi t\u1ef1 nhi\u00ean, c\u00f3 c\u1ea5u tr\u00fac v\u00e0 ch\u1ee9c n\u0103ng ph\u00f9 h\u1ee3p c\u01a1 ch\u1ebf c\u00e2n b\u1eb1ng \u00e2m d\u01b0\u01a1ng trong thi\u00ean nhi\u00ean. \u0110\u01a1n v\u1ecb c\u1ea5u tr\u00fac v\u00e0 ch\u1ee9c n\u0103ng c\u1ee7a h\u1ec7 th\u1ea7n kinh l\u00e0 neuron g\u1ed3m th\u00e2n neuron, s\u1ee3i tr\u1ee5c axon v\u00e0 c\u00e1c c\u1ea5u tr\u00fac nh\u00e1nh. Th\u00e2n neuron l\u00e0 y\u1ebfu t\u1ed1 d\u01b0\u01a1ng c\u00f3 ch\u1ee9c n\u0103ng thu th\u1eadp v\u00e0 x\u1eed l\u00fd c\u00e1c t\u00edn hi\u1ec7u th\u1ea7n kinh, trong khi ph\u1ea7n nh\u00e1nh v\u00e0 axon mang y\u1ebfu t\u1ed1 \u00e2m do t\u00ednh lan t\u1ecfa, d\u1eabn truy\u1ec1n xung \u0111\u1ed9ng th\u1ea7n kinh \u0111\u1ebfn c\u00e1c t\u1ebf b\u00e0o l\u00e2n c\u1eadn.<\/span><\/span><\/p>\n

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Rau c\u1ee7 l\u00e0m t\u0103ng n\u1ed3ng \u0111\u1ed9 serotonin \u2013 ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh t\u1ea1o c\u1ea3m gi\u00e1c \u00eam d\u1ecbu<\/span><\/span><\/p>\n

Khi xung th\u1ea7n kinh truy\u1ec1n \u0111\u1ebfn \u0111i\u1ec3m cu\u1ed1i c\u1ee7a s\u1ee3i nh\u00e1nh, c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng v\u00e0o khe synap (m\u1ed9t khe nh\u1ecf ph\u00e2n c\u00e1ch gi\u1eefa s\u1ee3i tr\u1ee5c c\u1ee7a c\u00e1c neuron). Ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh s\u1ebd quy\u1ebft \u0111\u1ecbnh t\u00ednh ch\u1ea5t c\u1ee7a \u0111\u00e1p \u1ee9ng t\u1ebf b\u00e0o xung quanh. Nh\u1eefng ch\u1ea5t d\u1eabn truy\u1ec1n c\u00f3 t\u00ednh d\u01b0\u01a1ng khi\u1ebfn h\u1ec7 th\u1ea7n kinh \u0111\u01b0\u1ee3c k\u00edch th\u00edch v\u00e0 ti\u1ebfp t\u1ee5c ph\u00e1t ra nh\u1eefng xung m\u1edbi v\u1edbi t\u1ea7n s\u1ed1 cao h\u01a1n. Khi c\u01a1 th\u1ec3 th\u1ecbnh \u00e2m, qu\u00e1 tr\u00ecnh ph\u00e1t sinh xung th\u1ea7n kinh b\u1ecb \u1ee9c ch\u1ebf.<\/span><\/span><\/p>\n

C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m nh\u01b0 ng\u0169 c\u1ed1c, \u0111\u1eadu, c\u00e1c lo\u1ea1i rau c\u1ee7 gi\u00e0u carbohydrate d\u1ea1ng ph\u1ee9c l\u00e0 ngu\u1ed3n cung c\u1ea5p serotonin cho n\u00e3o b\u1ed9, t\u1ea1o c\u1ea3m gi\u00e1c tinh th\u1ea7n \u00eam d\u1ecbu, th\u01b0 gi\u00e3n. Tr\u1ee9ng v\u00e0 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c \u0111\u1ed9ng v\u1eadt l\u00e0m t\u0103ng n\u1ed3ng \u0111\u1ed9 acetylcholine (m\u1ed9t d\u1ea1ng ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh kh\u00e1c). \u0110i\u1ec1u n\u00e0y l\u00fd gi\u1ea3i t\u1ea1i sao nh\u1eefng ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng \u0111i\u1ec1m \u0111\u1ea1m v\u00e0 \u00edt n\u1ed5i n\u00f3ng h\u01a1n.<\/span><\/span><\/p>\n

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Khi n\u1ed3ng \u0111\u1ed9 serotonin th\u1ea5p (do k\u1ebft qu\u1ea3 c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt), con ng\u01b0\u1eddi d\u1ec5 kh\u1edfi ph\u00e1t nh\u1eefng h\u00e0nh vi b\u1ed1c \u0111\u1ed3ng. Trong m\u1ed9t nghi\u00ean c\u1ee9u ti\u1ebfn h\u00e0nh t\u1ea1i m\u1ed9t nh\u00e0 t\u00f9 \u1edf Ph\u1ea7n Lan cho th\u1ea5y nh\u1eefng t\u00f9 nh\u00e2n hung h\u0103ng nh\u1ea5t c\u00f3 n\u1ed3ng \u0111\u1ed9 serotonin trong d\u1ecbch n\u00e3o t\u1ee7y r\u1ea5t th\u1ea5p, n\u1ed3ng \u0111\u1ed9 \u0111\u01b0\u1eddng m\u00e1u c\u1ee7a h\u1ecd c\u0169ng th\u1ea5p h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f2n l\u1ea1i.<\/span><\/span><\/p>\n

Rau c\u1ee7 tr\u1ecb li\u1ec7u b\u1ec7nh tr\u1ea7m c\u1ea3m th\u00f4ng qua \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft<\/span><\/span><\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n \u1ea3nh h\u01b0\u1edfng r\u1ea5t nhi\u1ec1u \u0111\u1ebfn nh\u1ecbp \u0111i\u1ec7u ti\u1ebft hormone c\u1ee7a c\u01a1 th\u1ec3, d\u1eabn \u0111\u1ebfn vi\u1ec7c h\u00ecnh th\u00e0nh h\u00e0nh vi c\u1ee7a con ng\u01b0\u1eddi. Trong m\u1ed9t nghi\u00ean c\u1ee9u ti\u1ebfn h\u00e0nh t\u1ea1i \u0111\u1ea1i h\u1ecdc Yale cho th\u1ea5y vi\u1ec7c ti\u00eau th\u1ee5 \u0111\u01b0\u1eddng tinh luy\u1ec7n l\u00e0m t\u0103ng \u0111\u00e1ng k\u1ec3 n\u1ed3ng \u0111\u1ed9 adrenaline. Tr\u1ebb em sau khi \u0103n 2 chi\u1ebfc b\u00e1nh cupcake c\u00f3 n\u1ed3ng \u0111\u1ed9 adrenaline trong m\u00e1u t\u0103ng g\u1ea5p 10 l\u1ea7n. Adrenaline l\u00e0 m\u1ed9t hormone \u0111\u01b0\u1ee3c b\u00e0i ti\u1ebft t\u1eeb tuy\u1ebfn th\u01b0\u1ee3ng th\u1eadn khi c\u01a1 th\u1ec3 b\u1ecb stress, kh\u1edfi ph\u00e1t c\u01a1 ch\u1ebf “\u0111\u00e1nh hay bay l\u00ean” (fight or flight) v\u1edbi t\u00e1c d\u1ee5ng sinh l\u00fd l\u00e0m t\u0103ng nh\u1ecbp tim, t\u0103ng h\u00f4 h\u1ea5p v\u00e0 s\u1ef1 t\u1ec9nh t\u00e1o nh\u1ea5t th\u1eddi c\u1ee7a n\u00e3o b\u1ed9.<\/span><\/span><\/p>\n

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Trong nhi\u1ec1u tr\u01b0\u1eddng h\u1ee3p, tr\u1ea7m c\u1ea3m l\u00e0 m\u1ed9t bi\u1ec3u hi\u1ec7n c\u1ee7a t\u00ecnh tr\u1ea1ng h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft, ho\u1eb7c \u0111\u01b0\u1eddng trong m\u00e1u th\u1ea5p. H\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n kh\u00f4ng c\u00e2n b\u1eb1ng, do ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u pho m\u00e1t, th\u1ecbt g\u00e0, tr\u1ee9ng, c\u00e1c s\u1ea3n ph\u1ea9m c\u1ee7a ng\u00e0nh c\u00f4ng nghi\u1ec7p ch\u0103n nu\u00f4i hi\u1ec7n nay. C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m c\u1ef1c d\u01b0\u01a1ng, co r\u00fat khi\u1ebfn tuy\u1ebfn t\u1ee5y tr\u1edf n\u00ean x\u01a1, c\u1ee9ng v\u00e0 kh\u00f4ng c\u00f3 kh\u1ea3 n\u0103ng ti\u1ebft glucagon, hormone c\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u1ed1i kh\u00e1ng v\u1edbi insulin (insulin l\u00e0 m\u1ed9t d\u1ea1ng hormone \u00e2m t\u00ednh c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft). C\u01a1 th\u1ec3 c\u00e0ng c\u00f3 nhi\u1ec1u hormone d\u01b0\u01a1ng t\u00ednh, \u0111\u01b0\u1eddng m\u00e1u c\u00e0ng th\u1ea5p s\u1ebd d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft. T\u00ecnh tr\u1ea1ng h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft khi\u1ebfn c\u01a1 th\u1ec3 th\u00e8m \u0111\u01b0\u1eddng d\u1eabn \u0111\u1ebfn nguy c\u01a1 ti\u00eau th\u1ee5 nhi\u1ec1u \u0111\u01b0\u1eddng, s\u00f4 c\u00f4 la, n\u01b0\u1edbc ng\u1ecdt, r\u01b0\u1ee3u, thu\u1ed1c \u0111\u1ec3 \u0111\u01b0a m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft v\u1ec1 gi\u1edbi h\u1ea1n b\u00ecnh th\u01b0\u1eddng.<\/span><\/span><\/p>\n

Glucose l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho n\u00e3o b\u1ed9, khi l\u01b0\u1ee3ng glucose kh\u00f4ng \u0111\u1ee7 cung c\u1ea5p, c\u00e1c trung t\u00e2m suy ngh\u0129, s\u00e1ng t\u1ea1o, tr\u00ed t\u01b0\u1edfng t\u01b0\u1ee3ng b\u1ecb tr\u00ec tr\u1ec7, b\u1ea1n r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i \u00f9 l\u00ec, kh\u00f3 kh\u0103n trong vi\u1ec7c \u0111\u01b0a ra c\u00e1ch gi\u1ea3i quy\u1ebft hi\u1ec7u qu\u1ea3 trong nh\u1eefng t\u00ecnh hu\u1ed1ng h\u00e0ng ng\u00e0y. Qu\u00e1 tr\u00ecnh n\u00e0y di\u1ec5n ra trong m\u1ed9t th\u1eddi gian d\u00e0i s\u1ebd d\u1eabn \u0111\u1ebfn b\u1ec7nh l\u00fd tr\u1ea7m c\u1ea3m.<\/span><\/span><\/p>\n

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Nguy\u00ean t\u1eafc \u00e2m d\u01b0\u01a1ng trong \u0103n chay th\u1ef1c d\u01b0\u1ee1ng s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u01a1 ch\u1ebf sinh h\u00f3a c\u1ee7a hi\u1ec7n t\u01b0\u1ee3ng tr\u1ea7m c\u1ea3m. Khi l\u01b0\u1ee3ng \u0111\u01b0\u1eddng m\u00e1u cao (\u00e2m), tuy\u1ebfn t\u1ee5y ti\u1ebft ra insulin (d\u01b0\u01a1ng), \u0111\u1ec3 \u0111\u01b0a c\u01a1 th\u1ec3 tr\u1edf v\u1ec1 tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng, n\u00e3o b\u1ed9 s\u1ea3n xu\u1ea5t c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh d\u01b0\u01a1ng t\u00ednh, t\u1ea1o c\u1ea3m gi\u00e1c k\u00edch th\u00edch, tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng, s\u1eb5n s\u00e0ng h\u00e0nh \u0111\u1ed9ng. Khi \u0111\u01b0\u1eddng m\u00e1u gi\u1ea3m (d\u01b0\u01a1ng), tuy\u1ebfn t\u1ee5y ti\u1ebft glucagon (\u00e2m), ho\u1ea1t \u0111\u1ed9ng s\u1ea3n xu\u1ea5t c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh gi\u1ea3m, kh\u1edfi ph\u00e1t c\u01a1n tr\u1ea7m c\u1ea3m.<\/span><\/span><\/p>\n

M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n g\u1ed3m c\u00e1c lo\u1ea1i carbohydrate ph\u1ee9c nh\u01b0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, c\u00e1c lo\u1ea1i \u0111\u1eadu, rau t\u01b0\u01a1i \u0111\u1ecba ph\u01b0\u01a1ng gi\u00fap \u1ed5n \u0111\u1ecbnh m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft, c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng lo s\u1ee3, tr\u1ea7m c\u1ea3m, c\u00e1c b\u1ec7nh r\u1ed1i lo\u1ea1n th\u1ea7n kinh n\u00f3i chung.<\/span><\/span><\/p>\n

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Ch\u1ebf \u0111\u1ed9 \u0103n chay c\u00e2n b\u1eb1ng \u00e2m d\u01b0\u01a1ng gi\u00fap \u0111i\u1ec1u tr\u1ecb b\u1ec7nh t\u00e2m th\u1ea7n ph\u00e2n li\u1ec7t<\/span><\/span><\/p>\n

S\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng \u0111\u01b0\u1eddng m\u00e1u l\u00e0 m\u1ed9t trong c\u00e1c nguy\u00ean nh\u00e2n g\u00e2y b\u1ec7nh t\u00e2m th\u1ea7n ph\u00e2n li\u1ec7t (Schizophrenia), m\u1ed9t th\u1ec3 n\u1eb7ng c\u1ee7a b\u1ec7nh t\u00e2m th\u1ea7n. L\u01b0\u1ee3ng \u0111\u01b0\u1eddng m\u00e1u th\u1ea5p trong m\u1ed9t th\u1eddi gian d\u00e0i khi\u1ebfn c\u01a1 th\u1ec3 c\u00f3 c\u1ea3m gi\u00e1c th\u00e8m \u0111\u01b0\u1eddng, r\u01b0\u1ee3u, s\u00f4 c\u00f4 la, thu\u1ed1c v\u00e0 c\u00e1c th\u1ef1c ph\u1ea9m c\u00f3 t\u00ednh ch\u1ea5t c\u1ef1c \u00e2m n\u00f3i chung. Ch\u00ednh nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y khi\u1ebfn neuron th\u1ea7n kinh tr\u01b0\u01a1ng n\u1edf kinh ni\u00ean, g\u00e2y suy gi\u1ea3m ch\u1ee9c n\u0103ng th\u1ea7n kinh, d\u1eabn \u0111\u1ebfn b\u1ec7nh t\u00e2m th\u1ea7n ph\u00e2n li\u1ec7t.<\/span><\/span><\/p>\n

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Ch\u1ee9c n\u0103ng h\u1ec7 th\u1ea7n kinh ph\u1ee5 thu\u1ed9c nhi\u1ec1u v\u00e0o kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 \u0111\u01a1n gi\u1ea3n h\u00f3a th\u00f4ng tin (t\u1eadp trung mang t\u00ednh ch\u1ea5t d\u01b0\u01a1ng). Trong quy\u1ec3n s\u00e1ch \u201cH\u00e0n g\u1eafn b\u1ed9 n\u00e3o\u201d (The Healing Brain), Robert Ornstein v\u00e0 David Sobel cho r\u1eb1ng: v\u1edbi t\u1ed1c \u0111\u1ed9 ph\u00e1t tri\u1ec3n nh\u01b0 v\u0169 b\u00e3o c\u1ee7a nh\u00e2n lo\u1ea1i, b\u1ed9 n\u00e3o con ng\u01b0\u1eddi c\u1ea7n ph\u1ea3i x\u1eed l\u00fd m\u1ed9t l\u01b0\u1ee3ng th\u00f4ng tin v\u00f4 c\u00f9ng l\u1edbn, b\u1ed9 n\u00e3o c\u1ea7n \u0111\u01a1n gi\u1ea3n h\u00f3a th\u00f4ng tin \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o t\u1ed1c \u0111\u1ed9 x\u1eed l\u00fd v\u00e0 ti\u1ebfp thu th\u00f4ng tin. Th\u00f4ng tin sau khi \u0111\u01b0\u1ee3c x\u1eed l\u00fd s\u1ebd \u0111\u01b0\u1ee3c bi\u1ebfn chuy\u1ec3n th\u00e0nh d\u1ea1ng \u0111\u00e1p \u1ee9ng v\u00e0 ch\u1ec9 nh\u1eefng k\u00edch th\u00edch th\u1eadt s\u1ef1 quan tr\u1ecdng, mang t\u00ednh c\u1ea7n thi\u1ebft m\u1edbi th\u1ef1c s\u1ef1 \u0111\u01b0\u1ee3c chuy\u1ec3n th\u00e0nh \u0111\u00e1p \u1ee9ng sinh h\u1ecdc ho\u1eb7c v\u1eadt l\u00fd trong c\u01a1 th\u1ec3.<\/span><\/span><\/p>\n

Khi t\u1ebf b\u00e0o th\u1ea7n kinh \u1edf trong tr\u1ea1ng th\u00e1i gi\u00e3n n\u1edf \u201c\u00e2m\u201d kinh ni\u00ean, t\u1ebf b\u00e0o tr\u1edf n\u00ean qu\u00e1 nh\u1ea1y c\u1ea3m v\u1edbi nh\u1eefng k\u00edch th\u00edch d\u01b0\u01a1ng nh\u01b0 dopamin v\u00e0 ph\u1edbt l\u1edd nh\u1eefng rung \u0111\u1ed9ng t\u1eeb nh\u1eefng kho\u1ea3ng c\u00e1ch xa h\u01a1n, kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 c\u00e1c ch\u1ee9c n\u0103ng th\u1ea7n kinh cao c\u1ea5p b\u1ecb suy gi\u1ea3m.<\/span><\/span><\/p>\n

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B\u1ed9 n\u00e3o \u0111\u01b0\u1ee3c chia th\u00e0nh nhi\u1ec1u v\u00f9ng, m\u1ed7i v\u00f9ng c\u00f3 ch\u1ee9c n\u0103ng chuy\u00ean bi\u1ec7t. Gi\u1eefa c\u00e1c v\u00f9ng n\u00e3o kh\u00e1c nhau c\u00f3 s\u1ef1 ph\u1ed1i h\u1ee3p \u0111\u1ed3ng b\u1ed9 v\u00e0 nh\u1ecbp nh\u00e0ng. Nh\u01b0ng \u0111\u1ed1i v\u1edbi nh\u1eefng b\u1ec7nh nh\u00e2n t\u00e2m th\u1ea7n ph\u00e2n li\u1ec7t, c\u00e1c trung t\u00e2m c\u1ee7a n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng ri\u00eang r\u1ebd, m\u1ea5t \u0111i s\u1ef1 \u0111\u1ed3ng b\u1ed9 t\u1ed5ng th\u1ec3 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng m\u1ea5t ki\u1ec3m so\u00e1t h\u00e0nh vi (m\u1ed9t d\u1ea5u hi\u1ec7u qu\u00e1 \u00e2m). Ng\u01b0\u1eddi b\u1ec7nh c\u00f3 d\u1ea5u hi\u1ec7u ti\u00eau th\u1ee5 nhi\u1ec1u \u0111\u01b0\u1eddng tinh luy\u1ec7n, ch\u00ednh \u0111\u01b0\u1eddng l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ph\u00e1 v\u1ee1 s\u1ef1 c\u00e2n b\u1eb1ng c\u1ee7a c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t trong c\u01a1 th\u1ec3. Qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a \u0111\u01b0\u1eddng l\u00e0m c\u1ea1n ki\u1ec7t ngu\u1ed3n vitamin B d\u1ef1 tr\u1eef, nh\u00f3m vitamin c\u1ea7n thi\u1ebft cho ho\u1ea1t \u0111\u1ed9ng t\u1ed1i \u01b0u c\u1ee7a h\u1ec7 th\u1ea7n kinh. Khi b\u1ed5 sung vitamin nh\u00f3m B v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n, b\u1ec7nh t\u00e2m th\u1ea7n ph\u00e2n li\u1ec7t t\u1ef1 \u0111\u1ed9ng kh\u1ecfi. B\u1edfi v\u1eady, nh\u00ecn chung, m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay gi\u00e0u vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 carbohydrate ph\u1ee9c s\u1ebd gi\u00fap kh\u00f4i ph\u1ee5c ch\u1ee9c n\u0103ng th\u1ea7n kinh cho nh\u1eefng b\u1ec7nh nh\u00e2n t\u00e2m th\u1ea7n ph\u00e2n li\u1ec7t.<\/span><\/span><\/p>\n

(Nguy\u00ean t\u00e1c: “<\/span><\/span>Diet and Behavior” – <\/span>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 h\u00e0nh vi c\u1ee7a con ng\u01b0\u1eddi<\/span><\/span><\/p>\n

T\u00e1c gi\u1ea3: Edward Esko)<\/span><\/span><\/p>\n

T\u00ecm hi\u1ec3u th\u00eam<\/span><\/span><\/p>\n

Ngh\u1ec7 thu\u1eadt c\u00e2n b\u1eb1ng \u00e2m d\u01b0\u01a1ng trong m\u00f3n chay<\/span><\/span><\/a><\/p>\n

\u00a0<\/span><\/p>\n

\u00a0<\/p>\n<\/div>\n

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