🔙 Quay lại trang tải sách pdf ebook 60 lời khuyên chống nhức đầu Ebooks Nhóm Zalo MARIE BORREL N gxJcti cL ich : Trdn Thj Hanh Hoa Saigonbook l o i mu vert chon nhac NGUYEN io c lie u ctau n x b D a N S n g Marie Borrel 60 U i khuyen CHONG NHtrc DAU NgWcfi djch: Tran Thj Hanh Hoa Saigonbook Hit TRUNO TAM BlfiN 8Q*N djchthu&t sAchsAi gOn nxb Da Nang S a i g o n b o o k 60 LCfl KHUYEN CHONG NHlJC DAU Ngildi dich: Tran Thj Hanh Hoa Chiu track nhiem xuat ban: Tong bien tap: Bien tap: Trinh bay: Bia: Siia ban in: VO v An d a n g NGUYEN DtfC HUNG HUYNH YEN TRAM MY SAIGONBOOK TRAN BAO TOAN QUYNH MAI Dan vi lien doanh: CTY TNHH PHS SAl GON In: 1000 cuon, kho: 14,5 x 20,5 cm. Tai: Cong Ty TNHH phat hanh sach Sai Gon. Theo TNKH XB so 26/583/XB-QLXB cua Cue xuat ban cap ngay 24 thang 4 nam 2007. In xong va nop lifu chieu qui 1 nSm 2008. 2 M u c luc ■ ■ 01 xac dinh nhtfng thufc an gay nhtfc dau.......................... 14 02 thay doi cach an uong..................................................... 17 03 tCf bo dudng tr&ng............................................................ 20 04 an banh mi lam tif bot nguyen cam.............................. 22 05 drift kho&t noi khong vdri thuoc Id.................................. 25 06 tieu thu cac axit b eo....................................................... 28 07 dung dat set.....................................................................31 08 an dung giof...................................................................... 33 09 tranh nhin an...................................................................35 10 an chat xo........................................................................ 37 11 ciing chieu vi khuan duorng ruot cua ban...................... 39 12 thu gian............................................................................. 41 13 tha long ca bap................................................................44 14 hit thdr theo kieu phuong Dong...................................... 46 15 theo doi huyet a p ............................................................ 48 16 tranh “nong va lanh” ...................................................... 50 17 chon rifau uong................................................................ 52 18 keo gian tim!.................................................................... 54 19 chay, nhay, di lai.............................................................. 56 20 hit thd khong khi trong lanh......................................... 58 Kinh nghiem cua ngUdi trong cuoc................................ 60 21 doi dUcfc yen tlnh............................................................ 62 22 nghl tori cuc cam................................................................ 64 23 ngan chan con dau............................................................66 24 ve con dau.........................................................................68 25 t£c dong tien ban chan................................................... 70 26 quen con dau........................... ......................................... 73 27 soan kich ban giup giam dau......................................... 75 28 tim dung huyet................................................................. 77 29 massage mat...................................................................... 80 30 d^n luu gan........................................................................ 82 \ 31 xoa diu doi mat................................................................ 84 32 thay kinh m at.................................................................. 86 33 ngam vao ntidc nong....................................................... 88 34 thuoc ddp bang dat set................................................... 90 35 ki'ch hoat m ot.................................................................. 92 36 chuan bi cho nhting ngay tiep sau ngay co tiec tiing... 94 37 lam meo............................................................................ 96 38 dupe thao giam dau......................................................... 99 39 di/ng nap qua nhieu axit................................................ 102 40 chay tron cac mui........................................................... 104 Kinh nghiem cua ngUdi trong cuoc...............................106 41 hoc cach hieu can benh nhufc dau cua minh...............108 42 tranh pha vd nhip dieu song........................................ Ill 43 lua chon diioc thao giup bo sufc.................................... 114 44 lira chon diipc thao giup thu gian................................. 117 45 tranh cai va..................................................................... 120 46 giang hoa vofi xuc cam cua ban..................................... 123 47 tranh xung dot................................................................ 126 48 kiem tra hocmon............................................................. 129 49 tim den nha tam ly hoc................................................. 132 50 nghl tori nam cham ......................................................... 135 51 cham soc rang mieng..................................................... 137 52 tha long khtfp ..................................................................139 53 dting quen nguyen to vi lupng....................................... 141 54 nhin dofi bang mau do va mau xanh............................. 143 55 tri lieu bang nUdc suoi khoang..................................... 146 56 difng quen tinh dau.........................................................149 57 tin tudng vao nha cham cufu...........................................151 58 an thuan am diiong.........................................................153 59 thuf dung diipc thao Trung Quoc................................... 155 60 diTng lam dung thuoc......................................................157 Kinh nghiem cua ngUcri trong cuoc............................... 159 4 L O fl T t f A Nhffng corn nhtfc dau... mfit ■ ■ ■ ■ vi@c that sir hoc bua Ngifori ta vide tlnh co gan nam trieu ngifcri Phap mac chufng nhufc dau, tirong dirong gan 1/10 so' dan Phap ma phan lorn la phu nuf. Nhoi, am i, nong bong, giat dap (theo mach dap cua dong mach)... la mot so" trong vo so' nhufng tCf dung mieu ta cc/n dau ma ngifori bi dau nufa dau cam thay. Con dau siet chat so, lan toa kh&p tran, nghien nat thai difatag, gay biic boi trong ngifcri. Cota dau lan khap vung dau hoac khien ban hoa mat... Dutfi moi hinh thai, cota dau nhanh chong bien thanh mot dieu kho chiu thiic sii, nhat la khi nhufng cota dau lap lai vcfi mot nhip do nhanh hota len. Khi ta nhufc dau, moi hoat dong trof nen kho chiu: noi trd thanh mot viec chan nan, suy nghl bien thanh sir tra tan, lam viec giong nhif mot hinh phat. Nhufng cota dau nhii mieu ta d tren difoc goi la nhufng ccta nhufc dau. Nhufng con dau nufa dau, nhii ten goi da chi ra, chi tac dong den mot nufa dau. The nhtfng nhufng ngtfcri bi nhufc dau van thircrng dung thuat nguf “dau nufa dau” de noi ve can benh cua minh khi no trof thanh man tlnh. Trong mot so' gia dinh, sii nhay cam dac biet vori benh nhtic dau di/cfc truyen tif the he nay qua the he khac; khi do ta goi nhufng gia dinh nay la “gia dinh nhufng ngtfori bi dau nufa dau”. .............. 60 Idi khuyen chong nhiic dau ■ 5 Nhufc dau: mdi ngu’tfi mdi kieu! Nhufc dau doi vdi cac bac si la mot... viec that sif hoc bua! Nhufc dau bieu hien dtTofi nhtfng dang khac nhau tuy theo ca nhan, nhufng nguyen nhan va nhufng nhan to gay nhufc dau cung khac nhau. Mac sU da dang vtia neu, ngtidi ta vln co sU phan loai benh nhufc dau. Con dau nufa dau thong thadng la nhufng con dau khong bao trade, khong co nguyen nhan ro rang. Thadng la vao buoi sang ngu day, khi ta vtia mdi md mat, con dau bong dong xuat hien. Con dau buot nhoi, giat dap. No phat ra d tran, thadng chi d mot ben, doi khi d duoi mat hoac ngay vung thai duang. Can dau co kem theo buon non, tham chi non mufa, tao bon hoac ia chay, chong mat. Ngadi xanh xao, met moi, cam thay dau nhufc ta dau ngay. Nhtfng can dau nufa dau thong thudng chiem gan 70% nhufng can nhtfc dau. Nhufng can nhufc dau dang khac thtidng co dau hieu bao trade lien quan den thi giac: cam giac hoa mat, nhin thay nhufng do'm den, nhtfng diem sang rac hoac nhufng vet mau... Sau do, nhufng cam giac nay daac thay the bang nhiJng cam giac nhoi nhoi d long ban tay va xung quanh mieng. Do la luc can dau bat dau. Nhufc dau dang nay cung gay roi loan nha dau nufa dau thong thadng nhang da kien daac. Nhufng dau hieu bao trade giup ngan ngifa trade khi can dau boc phat thac sa. Ljch suf gia dinh Trong so nhijfng nguyen nhan cua chufng nhufc dau, can phai vien d in nhufng nhan to di truyen. Chdng nhufc dau 6 m 60 Idi khuyen chong nhile dau ..... chang may lai la mot phan cua di truyen. Thifc sif co nhufng gia dinh ma n6i bat hanh n&y difcfc di truyen tCr the he nay sang the he khac. Ngifdi ta biet rang mot ngufri co cha hoac me bi dau nufa dau se co 60% nguy co trd thanh ngi/di bi dau nufa dau va nguy co nay se la 80% neu ca cha va me deu mac chufng benh nay. That la bat cong nhiTng dung la nhtf vay. Thadng thi nhufng co dia nay bieu hien ngay khi con nho hoac khi trd thanh thanh nien. Nhffng nhan to' tam ly tinh cam cung mang tinh chat quyet dinh doi vdi benh nhdc dau. Nhufng xuc cam va nhufng con stress chac chan co tac dong trong viec lam boc phat con dau. Moi benh nhan bi dau nufa dau biet ro dieu nay! Nhufng chuyen phien long, nhufng con gian duf co' nen, su1 met moi tich tu... lam tang sU nhay cam va gay nhufng con nhdc dau. Chuyen xay ra tirong tiJ trong nhufng thdi ky bi kich thich khi ma nhufng dot met moi tiep noi nhufng con kich dong thai qua. Day la nhf'ng n6i bat hanh thifc sif ldn doi vdi nhufng ngifdi phai chiu chdng nhufc dau. Toi do la hocmon Neu nhii chufng nhufc dau xay ra d phu nuf nhieu hon d dan ong, thi do han la do sir khac biet d hocmon. Ddi song hocmon d dan ong di/oc bieu thi nhtf mot dirdng thang tSp: khi duoc tiet ra, no khong gap true trac gi. Con d phu nuf, ddi song hocmon lai diioc danh dau bang nhufng chu ky lap di lap lai khong ngdng, vi the ma nay sinh nhieu ye'u to gay nen sif mat can bang hocmon. Vay nen, nhufng con (T c0 Idi khuyen chd'ng nhde dau ■ 7 nhufc dau thudng xuat hien trUdc ky kinh (hoi chufng tien kinh nguyet) hoac vao thdi ky man kinh khi co nhufng thay doi dot bien trong hoat dong cua hocmon. Su giam ti le dticmg huyet cung gay nhufc dau duf doi. Nhufng ngUdi bi dau biet ro dieu nay. Ngoai ra, mot so thuc pham cung bi len an trong viec lam xuat hien con dau: socola, trtfng, dau md, bia rUOu... Sau cung la nhufng van de ve tieu hoa. Chung cung gop phan lam xuat hien nhufng con nhufc dau: co nhufng con dau nufa dau do van de d gan, con co nhufng con dau nufa dau do viec bi tao bon lau ngay. Co ve nhu chinh sU tu nhiim doc td td cua co the la nguyen nhan gay nhufc dau. Trong cai rui co cai may Nhieu nguyen nhan gay nhufc dau la mot dieu bat lcri, nhung do cung la dieu tot vay! Vi ngudi ta co the dieu tri chdng nhufc dau bang rat nhieu cach khac nhau: viec an uong, thao duoc, Trung y, bai tap the due, ntidc khoang nong, massage, lieu phap tam ly... NhUng tru'dc het can phai hoc cach xac dinh nguyen nhan benh ly, chu ky phat benh... Mot khi da hieu ro ban chat can benh, ban se de dang khong che no va co cach dieu tri hieu qua hon! 8 m 60 Idi khuyen chong nhifc dau m QUAN TRONG: Thong tin va lcfi khuyen trong serie “60 lcfi khuyen” khong co tac dung thay the cho lcfi khuyen cua bac si. Tnicfc khi ap dung bat ky lieu phap gcfi y nao trong loat sach nay, phai thong qua y kien bac si hoac chuyen gia tri lieu. Tac gia va nha xuat ban khong chiu bat ctf trach nhiem phap ly nao trufdc moi thifcfng tich, ton hai xay ra do ngtfdi doc ttf y ap dung, m ot cach tn/c tiep hay gian tie'p, thong tin va lieu phap trinh bay trong sach. 60 Idi khuyen chong nhOc dau ■ 9 Suf dung quyen sach nay nhif the nao? Quyen sach nay de nghi phuong phap thich hop rien cho tting ngUdi, giup ban doi pho vdi con dau mac pha Quyen sach duoc chia thanh bon phan: > Dau tien la bai trie nghiem giup ban xem lai bai than. > Tiep den la hai mu’ofi lofi khuyen dau tien ma bar nen thiic hien trong cuoc song hang ngay nhkm phon£ ngiTa hieu qua cac co’n dau va giuf gin sufc khoe. > Hai mtfcri ldi khuyen tiep theo chi tiet hofn mQt chut giup ban hieu hon va biet doi pho vdi nhufng trd ngai khi chung phat ra. > Phan cuoi la hai mifofi lefi khuyen sau cung danh cho nhufng trUdng hop nang hon, khi ma viec phong ngda va cac giai phap xen ke khong du nufa. Cuoi moi phan se co mot nhan chufng gap phai van de giong ban chia se kinh nghiem vdi ban. Ban co the doc lan luot tdng ldi khuyen theo thuf tU trinh bay trong sach, roi mdi ufng dung. Ban cung co the chi lat xem nhufng ldi khuyen thich hop nhat vdi trtfdng hop rieng cua ban hoac d§ ap dung nhat trong cuoc song hang ngay cua ban. Cach thuf ba la ban chon doc cac ldi khuyen tuy theo muc dich cua ban: don gian la phong benh hay can loai bo sU kho chiu dang mac phai. 10 ■ 60 ldi khuyen chong nhifc dau • • • CHI DAN > Nhufng hinh ve tuong hinh o' cuoi trang sach giup ban nhan dang cac giai phap tu" nhien co the ap dung: Lieu phap thtfc vat, htftfng lieu phap (chvfa benh b&ng cach dung cac loai dau therm de xoa bop), lieu phap vi ltfcfng dong can, lieu phap hoa cua bac si Bach: nhufng giai dap ve cac phuong thdc dieu tri nhe nhang cho tting tinh huong. Q) Nhufng bai tap dcfn gian giup phong ngtia cac con dau dong thdi tang cUdng sdc khoe. Massage va nhufng thao tac dung tay n&n giup ban cam thay thoai mai. Moi cof sd de tim ra cac giai phap trong cach an uong cua ban. Nhilng meo thiet thiic nen thifc hien hang ngay de phong benh hon chufa benh. Tam ly, s\i thi* gian, thien: nhufng ldi khuyen giup ban tinh tarn va lay lai sU thanh than. > Mot tap sach vdi du moi phirong phap giup giai quyet nhufng buon phien cua ban ve sufc khoe. Nao, ban hay thuf xem sao! cn ldi khuyen chong nhuc dau ■ 11 Ban la ngtfcfi bj dau nufa dau cf mufc do nao? Hay doc nhQng ldi khang dinh sau, roi danh dau vao o A neu ban hiem khi gap nhQng vudng m lc nay, o B neu ban thadng xuyen gap nhQng A Y A v/ B C Ban kho ngu va khi thQc day thi cam thay met moi. B c Ban co nhQng van de ve dot song. vifdng mac nay va o C neu nhQng vudng mjic nay da trd thanh thQdng true. A<3B c Ban an uong bQa bai va that thi/dng. A ft B i c \ / Ban sQ dung chat kich thich: thuoc la, rQpu, ca phe... A * / B c Cac con dau cua ban luon phat ra vao cung mot gid mdi ngay. A B C Ban bi nhQc dau khi ban thay doi nhjp song: di nghi cuoi tuan, di du lich... AkB C Trong gia dinh ban co ngQdi bj dau nua dau. Neu da so cau tra ldi la A, liu tien doc cac ldi khuyen tQ 1 den 20 la thich hop nhat vdi van de cua ban. Neu da so cau tra ldi la B. hay tham khao true tiep cac ldi khuyen tQ 21 den 40. A B C*Cuoc song cua ban V het sQc cang thang. Neu da so cau tra ldi la C, hay md ngay cac ldi khuyen tQ 41 A B C Mot so thQc an khien ban nhQc dau. A B c Con nhQc dau cua ban co the keo dai nhieu ngay. 12 den 60, den luc phai hanh dong roi day! CAC L<3l KHUYEN 1 ^ 20 > Ta cam thay stf dau dofn xuat hien, khong ngifng gia tang va co khi cuf dau hoai. Du con nhiJc dau tac dong den mat, gay, hai ben thai duong hay chi mot ben dau (chufng dau nijfa dau thi/c sU), thi chung cung khien ta kho ma chiu dung duoc va lam cho cuoc song xa hoi cung nhti gia dinh trd nen kho chiu. > Neu dieu do khong thucmg xay den vdi ban, ban co the hoc cach tranh nhffng ccfn dau va nhanh chong ngan chan chung khi chung phat ra, nhof nhQng bien phap don gian. > Dtfcfi day la 20 ldi khuyen song lanh manh de phong bi cang thang tot nhat. 13 n 4 xac dinh nhfing thflc an U I gay nhufc d4u Chufng nhufc dau ddi khi do mpt so thufc an gay ra: cac thufc an tu* sufa, socola, trufng... Bang cach do, cd the ban ph£n khang lai cach an uong cua ban. Hay ling nghe no va tap lam theo nhtfng chi dan cua no. No se biet dn ban ve dieu do. Sir dj ufng vdi thufc an Khoang 20% con nhufc dau do mot so' thQc an gay nen nhif la socola, pho mat va cac thufc an tCr sufa, rifcfu va con, trufng va thit mS... Tham chi do nhufng thuc pham khac, thudng la vo hai. Dau chua duoc khoa hoc chdng minh, nhtfng sU di ufng vdi thufc an vHn duoc nhieu ngQdi bi dau nufa dau nang biet den. Khi ban da xac dinh duoc mot so thufc an gay nhufc dau, thi giai phap rat don gian: loai chung di. Con khong, hay quan sat ky phan ufng cua ban trong vai tuan. Co the ban se tim ra thu pham... Tim kiem thufc an co toi • Neu ban nghi ngd mot thufc an khien ban nhufc dau, hay ngiing h&n viec dung mon do trong vong it nhat la mot thang. Bang cach do, ban co the xac minh sU ngd 14 ■ 60 ldi khuyen chong nhOc dau vac cua minh mot cach co can cuf. • Neu ban khong co chut ngd viic nao ca, hay lay quyen nhat ky va ghi vao do mot cot la tat ca nhufng thuf ban an va mot cot khac la tat ca nhufng dieu lien quan d en ca c con dau: ngay thang, cUdng do... B&ng cach do, ban se biet la co sU tUOng quan khong. Viec con lai la ban xac minh chung. • Chu y: moi lan chi loai trd mot loai thufc an. Do 4a cach duy nhat de xac minh tac dong cua moi thufc an. • • • DE BIET THEM__________________________________________ > Mot so ngUdi dac biet nhay cam vdi bot ngot. DUdc sir dung nhieu trong mon an Trung Quoc va Nhat Ban, chat nay la mot “phu gia thac pham” dung lam tang mui vi mon an. 60 ldi khuyen chong nhitc dau ■ 15 > Ban can hieu ve bot ngot: day la mot gia vi di/dc dung de tang vi cua mon an. No gay chufng dau nCfa dau nghiem trong d mot so ngi/di. > Neu ban roi vao trUdng hop nhif vay, hay tranh tdi an d nhOfng noi ma ban cam thay co sQ lam dung bot ngotva nhat la phai coi ky thanh phan thi/c pham tren bao bi khi mua sSm. Cong nghiep che bien nong san thanh thtfc pham thudng sCf dung bot ngot khi dong goi cac thufc an che bien s in . TOM LAI ■ Can dac biet chu y den mot so thufc an nhi/ socola, pho mat va cac san pham tif sufa, n/ou va con, ca trufng va thjt md... ■ Loai trti cac thQc an kha nghi. ■ Dung nhat ky de xac minh xem cnQng nhi/c dau cua ban co phai do nguyen nhan thufc an khong. 16 ■ 60 ldi khuyen chong nhuc dau thay doi cach an uong Neu ban muon loai bo chting nhiJc dau, hay thay doi cach an uong. Hay hoc cach an lanh manh hdn, tUdi ngon hon, da dang hdn... Ban se ft met moi hdn, ft cang thang hdn va... ft bj nhufc dau hdn. ; An lanh manh, tutf ngon va da dang Che do an uong lanh manh la nen tang cua mot sufc khoe tot va mot sufc trUOng tot ve the chat cung nhif tri tue. Ma chufng nhufc dau thudng xuat hien va trd nen nang hon do sU cang thang than kinh khi ngu'di ta co doi mat vdi su" met moi va stress. Mot co the trong tinh trang thieu vitamin va khoang chat se de khang yeu hon. Do do, du che do an uong can bang khong tac dong true tiep den benh dau nufa dau, ban cung nen lufa chon nhufng thtfc an bo dudng thi tot hon. Da den luc phai nam lay goc rd van de va thay doi cach an uong. Quy tSc co ban ve cach an uong lanh manh rat don gian: nen an nhufng thufc an tuoi ngon va da dang. Du mot so' thufc an ban bi cam dung, thi van con vo so lifa chon cho ban. Nen co gang tieu thu nhufng san pham chat luo'ng, an toan (khong suf dung chat diet trung hoac phan bon). ldi khuye.n ehong nhifc dau ■ 17 Mot ft mdi thuf, mdi thuf mot it • Trifdc tien la hoa qua va rau (It nhat la ba phan trong mot bOfa an). Chung cung cap cac vitamin va khoang chat, cung nhir nifdc, dtfdng va chat xo. Phan nufa ltfcfng rau qua nay ban nen dung d dang tifoi song vi viec nau chin pha huy mot so' vitamin. • Tiep den la cac loai ngu coc: chung vCra cung cap nang lifong va chat xo vifa lam diu con doi. • Ban cung dCrng quen cac protein: thit nac, ca, trufng (danh cho nhufng ngiidi an dtfgc trufng)... Day la cac thanh phan tao nen co bap. • Sau cung la cac chat beo, nen dung chat beo thifc vat va khong nau chin (xem ldi khuyen 6). • Tranh dung difdng trSng (xem ldi khuyen 3). Mot ldi khuyen don gian: de luon chac chan la khong bi thieu vitamin hay khoang chat, ban nen thirdng xuyen thay doi mau sac cac loai rau qua: do, vang, xanh, tim... Mau sac cua rau qua bieu thi thanh phan hoa hoc chufa trong rau qua, trong do co cac vitamin va khoang chat. Thay doi mau sac cua rau qua la ta da tao ra sii da dang ve cac chat dinh dtfdng. 18 ■ 60 ldi khuyen chong nhilc dauXS5SV • • • DE BEET THEM > Neu ban scf khong ti'nh ducfc ty le thich hop giGa cac thanh phan trong mot bufa an, hay lam theo quy tac 421. Khong nen an uong tuy tien ban Oi! > Co g&ng m6i ngay chi an 4 phan gluxit (ngu coc, rau va hoa qua), 2 phan protein (thjt, ca, trCfng) va 1 phan lipit (chat beo). > Tuy nhien can canh giac vdi nhufng chat dong hoa tri/c tiep giau mat: chat beo trong thit, di/cJng trong mCft keo hoac ni/dc xo da... TOM LAI ■ Cach an uong lanh manh la goc re cua sl/ khoe manh ve the chat va tri tue. Ma cang it bj met moi thi cang it bi stress va cang it bi nhufc dau. ■ Hay dung du loai thufc an, mot cach hop ly. Nen theo mot che do an uong taoi mat, da dang va co chat li/dng tot. ■ Di/ng quen nhufng thi/c pham an toan. ldi khuyen chong nhu'c dau • 19 ttt bo du’dng trang Mot so con nhtic dau phat ra do cO the quan ly dUdng kern, nhat la khi co sU sut giam dot ngot li/dng dUdng trong mau. Hay tap chon dUdng “tot” va tranh dUdng “xau”. Ke thu chinh: dUdng trin g. Duong nhanh va dufrng cham Duorng co nhieu loai. Mot so loai difcfng diJOc cau tao bcfi nhieu phan tuf (dLfotag phufc) trong khi cac loai khac chi chtia hai phan tuf (dUdng don). Budng phufc can di/oc chuyen hoa thanh du&ng don triidc khi di vao mau, nen ngifcri ta goi chung la ductag cham. Biicmg don di vao mau nhanh hon rat nhieu, nen du"Oc goi la dtfcmg nhanh. Khi difdng da d trong mau, stf tuan hoan mau nhan nhiem vu chuyen dUdng den cac te bao. Chinh tuyen tuy, bang cach tiet insulin, se dieu tiet ti le difdng huyet: neu ti le dufrng huyet qua cao, chung ta se bi benh (benh dai thao difdng); neu ti le difdng huyet khong du, chung ta se bi suy nhaoc (su" giam glucoza huyet). Dudng phufc co trong ngu coc, mi soi, banh mi... Bacmg nhanh co trong hoa qua (fructoza — chat du’dng cua qua) va trong cac san pham tinh che: socola, muft, keo, xo da, va tat nhien la ca dufrng trang (glucoza). Qua nhieu hay qua it! Khi glucoza don di nhanh vao mau (sU tang glucoza huyet), co the doi hoi tuyen tuy tiet mot ltfong lc/n insulin de ngan 2J ■ 60 ldi khuyen chong nhCJc dau ... khong cho dadng di vao mau qua nhieu. Tuyen tuy phai lam theo va laong dadng vao mau se ha xuong. Nhang d mot so' ngudi, sa giam nay qua nhanh den n6i co the cam thay thieu dadng. Do la su giam glucoza huyet. No gay ra su met moi, chong mat va nhat la nhufc dau. Giai phap trade tien la an ngay mot mieng dadng tr&ng de lay lai sa can bang. Viec lam nay chi co tac dung trong mot thdi gian ng&n, ma benh lai ngay mot nang hon theo thdi gian. Vi vay, nhufng ngddi bi giam glucoza huyet nen lam chuyen ngtioc lai la giam dan viec tieu thu dadng tinh luyen de lay lai sa can bang, bang cach thay the dadng nhanh bang hoa qua va dadng cham. • • • DE BIET THEM__________________________________________ > DUdng tr&ng la thac pham duy nhat ngUdi ta co the loai trC/ hoan toan ra khoi viec an uong ma khong sd bi thieu. > Trong qua trinh tinh luyen, du’dng trln g bi “lay di” toan bo chat dinh du’dng. Khi vao trong cd the, no buoc cd the phai lay nguon dinh dUdng da trO ra de chuyen hoa no. > Dadng trln g khong nhting khong cung cap chat gi that sa can thiet ma con tieu thu cac chat do cac thufc an khac mang lai cho chung ta day! TOM LAI ■ DUdng gom cd dadng nhanh va difdng cham. ■ Di/dng nhanh doi khi gay ra tinh trang giam glucoza huyet, d in den tinh trang nhufc dau. ■ Quan trong hdn ca, nen tranh dung dadng trSng, mat ong, mat keo va socola. 60 ldi khuyen chong nhiic dau ■ 21 f%A an banh mi lam tvf bot U H nguyen cam Cd the chung ta can nang lUdng de hoat dong. Noi cach khac la can co dUdng. De tranh moi nguy cd bj giam glucoza huyet va bj nhtfc dau ma khong tUdc doat cua cd the nhufng dUdng chat thiet yeu, hay hUdng den cac loai ngu coc nguyen cam. Banh ml, ml soi, com... Chuyen an uong gan lien vdi viec lam thon ngUdi da gay nhieu tai hai. Lay c6 la giam liiong calorie, chung ta da di tdi viec gat bo ra khoi cach an uong cua minh cac thufc an chu yeu nhu banh mi, bot, gao... Ma do lai la nhtfng thufc an giup ngiidi bi dau nufa dau kieng diforng trang nhtfng khong phai chiu thiet hai. Nhufng thufc an nay cang it dirge tinh che cang tot. Bdi vi, gio'ng nhir diidng, viec tinh che lam mat di m ot so' chat dinh dU0ng can thiet va day nhanh sii chuyen hoa cua diiorng. Vi vay, hay tap thoi quen thay the dan cac loai diidng nhanh trong viec an uong cua ban bang cac loai diiofng cham. An uong trong ngay • BvZa diem tarn: tranh dung dtfotag tr&ng va thay the no bang cac loai ngu coc nguyen cam. Nen tranh uong 22 ■ 60 ldi khuyen chong nhCtc dau ...... ........................... < B nirorc ngot va nen an banh mi lam tif bot nguyen c£m hoac ngu coc. • BxJa trtfa: hay an mot khau phan mi, com hoac khoai tay, hay it ra cung la mot lat banh mi lam tti bot nguyen cam. Btfa xe: tranh an cac thufc an co dtfcfng, trif hoa qua. Btfa toi: hay an mot phan mi, com, dau phoi kho hoac rau cu co chufa diicfng (ca rot, cu cai, dau Ha Lan hot...). • Buoi toi: tranh vtia nham nhap nhiing mon ngot vifa xem ti vi, ban nhe! • • • DE BIET THEM___________________________________ > Ngi/di ta goi toe do di vao mau cua cac thanh phan gluxit co trong thufc an la “chi so di/cfng huyet”. > Cac thJc an co chi so du’dng huyet cao can dtfcJc loai bo, con cac thufc an co chi so difdng huyet thap can dJOc l/u tien. 60 ldi khuyen chong nhCtc dau ■ 23 > Cac thQc an co chi so dUdng huyet cao gom co: mat ong, dadng tr&ng, mQt keo, socola... Cac thQc an co chi so dadng huyet thap gom co: cac loai hoa qua kho (qua hanh, qua ho dao, qua phL), cac loai dau (dau dua, dau lang...), cac loai ngu coc (ke, yen mach, ngo, mi sOi, banh mi...). Ban tha ho ma chon nhe! TOM LAI ■ Cd the chung ta can co glucoza de hoat dong. ■ De cung cap cho cd the cai no can ma khong phai tieu thu dadng trang, hay hadng den cac loai ngu coc, cac loai hoa qua kho va cac loai dau. ■ Nen tranh dung dadng nhanh trong bQa diem tarn va nen an mi sdi hoac ngu coc vao buoi toi. 24 ■ 60 ldi khuyen chong nhifc dau f t p dut khoat noi khong vOi U O thuoc la Chuyen nay dang ra khdng can ph£i noi, ay the ma... Thuoc la, ngoai nhufng ton hai ma no gay ra ben trong cd the, con la mQt nguyen nhan thUdng gap cua chufng nhufc dau. Vay thi, neu ban con chUa bo thuoc la, hay ngay lap tufc ngung hut di! Mot nhan td' lam nang them Khi ban dang rat nhufc dau, mot lan khoi thuoc bay ngang khufu giac cua ban, chi bay nhieu thdi cung du lam cho ban cam thay kho chiu vdi thuoc la. Y dinh hut thuoc trd thanh khdng chiu noi. Ddi vdi mot so ngtfdi, sU ghe tdm nay cd tinh chat quyet dinh. Nhufng ddi vdi nhufng ngudi nghien thuoc la thtfc stf, mot khi con nhufc dlu qua di, ho se hut trd lai. Day la mot sai lam: thuoc la la mot nhan to' lam cho chufng nhufc dau ngay mot nang hon. Cd nhieu chat di vao trong mau, nhat la nicotin, lam thay doi sufc triiong cua cac mach mau nao. Stf thay doi nay lam xuat hien nhufng con nhufc dau. Phu’ong phap nao cung co cai hay Neu ban da quyet dinh ngirng hut thuoc, thi dting do dii khi nhd ngudi khac giup dd. ( J ) ..................................... 60 ldi khuyen chong nhuc dau ■ 25 • Hay xin diforc si lcri khuyen vi ngtfdi nay co mot kho cac san pham ho tro (cac loai cao dan, cac loai keo cao su nicotin...). Cac san pham nay khong lam nen dieu ki dieu, nhtfng chung co the giup ban kiem che trong nhtfng ngay dau cai thuoc. Cac doi nhom ho trcf va cac chuong trinh cai thuoc co to chilc se hieu qua doi vdi nhufng ngtfori so bi that bai ngay ti* dau. • Viec theo doi tam ly doi khi to ra can thiet, giup nhan ra nguyen nhan sau xa khien ban phu thuoc vao thuoc la. • Cuol cung la dtfng coi thadng cac phaong phap y hoc nhe nhang: phep cham ctfu, lieu phap vanh tai, lieu phap vi laong dong can, phep tinh tam (lam thay doi trang thai y thUc cua con ngUcri bang cac bien phap tam ly)... 26 ■ 60 ldi khuyen chong nhiic dau • • • DE BIET THEM > Can chu y tdi trong luong cd the khi ban ngdng hut thuoc. Ngudi nghien thuoc la co khuynh hUdng thay the thu vui luon phi pheo dieu thuoc bang viec nham nhap luon mieng. > Be tranh tinh trang nay, ban hay da kien cho minh mot so hoat dong bu trd khac: choi the thao, theo hoc mot hoat dong nghe thuat (ve, nhac...). > Ngudi ta khong the cai thuoc, nhat la sau nhieu nam sif dung, d§ dang nha khi ngudi ta vdt di mot doi giay cu. TOM LAI ■ Nhieu chat trong thuoc la, trong do cd nicotin, gay ra chdng nhdc dau khi lam thay doi sdc traong cua cac thanh mach mau. ■ Be cai thuoc, nen tim kiem sa giup dd. ■ Be tranh map ra, ban hay tim cho minh nhQng thu vui bu trd thich hop ma khdng phai la thdc an. 60 ldi khuyen chong nhtic dau ■ 27 06 tieu thu cac axit beo Be hoat dong tot, nao cua ban can co chat beo! Neu ban lay di du’dng chat thiet yeu nay cua nao, nao se hoat dong kern di. Be nao bo luon dap lai nhufng thinh cau cua ban, ma khong bao gid nhan nho trUdc cong viec, ban hay hoc cach cung cap cho no cai ma no can. Cac neuron thich chat beOaaa Be tranh bi nhufc dau, nen ndm lay moi ca may ma ban co dtfgc. Mot bo nao di/gc nuoi diiofng tot va diioc tifoi du se it gay kho khan, r&c roi cho ban. Ma nao bo lai tieu thu rat nhieu axit beo quan trong. Nhufng axit dirge dong hoa tri/c tiep nay, co trong chat beo thiTc pham, la nhufng thanh phan chinh cua mang neuron. Ngo khi cac te bao nao thieu axit beo, chung se cufng lai va lam cho thong tin di qua nao cham hon. Vay thi, de cai thien tri nhd va sii tap trung dong thdi giam bdt tinh trang stress va sif 28 ■ 60 ldi khuyen chong nhuc dau met moi cua tri oc, von la nhufng tac nhan gay nhufc dau, ban nen an du chat beo, dCfng lam kho nhu cau can bang chat beo cua co the ban. ... nhung khong phai bat cu* chat beo nao cung duttc dau nhe! Cac chat beo thufc pham khong giong nhau, ma trai lai rat khac nhau. Cac chat beo co nguon goc dong vat (bo, pho mat beo, thit mo va thiTc pham lam tti thit) rat giau axit beo bao hoa, loai axit tao ra cholesterol. Ngifo'c iai, ca va cac loai dau thtfc vat chuTa cac don axit beo ehtfa bao hoa va cac da axit beo chiia bao hoa, cac loai axit nuoi diTOng mang te bao ma khong gay nguy co bit dong mach. • Hay giam viec tieu thu thit m3 (thit lifcm bo, thit heo, thit cifu non...). • Nen chon an thit gia cam, von it mtf hon, va nhat la nen chon an ca. • Hay thay the bo bang dau thtfc vat (o liu, cai dau, b£p, hat nho...). Ban co the thay doi lien tuc cac loai dau thiTc vat de tan hiidng nhufng mui vi cung nhu’ nhufng lo'i ich dinh dtfong khac nhau cua chung. • Khong nen dun nong dau thtfc vat: cac axit beo quan trong thiiomg khong ben vtfng va bi mat di khi dun nong. ldi khuyen chong nhuc dau ■ 29 • • • DE BIET THEM > Mot so loai dau la nhQng vi thuoc thQc sQ. NgQdi ta khong the tron chung vao mon salad vi vi cua chung khong hop va gia thanh lai qua cao, nhQng ngQdi ta co the uong chung dQdi dang vien nang hoac uong mot thia ca phe vao budi sang. Co the dung dau vj thuoc theo nhQng dot cach nhau chQng ba, bon tuan. Dau vi thuoc co the la dau ca hoac dau thQc vat (chiet xuat tQ cay can va cay mo hoi). > Dau vi thuoc co ham iQOng axit beo chQa bao hoa cao. TOM LAI ■ De hoat dong tot, nao cua ban can mot so chat beo. ■ Tranh dung cac chat beo dong vat (bo, thit do tQOi, thit heo, thit cQu) ma nen dung ca va cac loai dau thQc vat chQa nau chin. ■ Ban cung co the thQc hien deu dan cac dot uong dau can hoac dau mo hoi di/di dang vien nang. 30 ■ 60 ldi khuyen chong nhu’c dau/SiN dung dat set Chufng nhufc dau doi khi do sU tich tu doc to trong cd the gay nen. Cd the bj dong can khi no khong the th£i bo cac can ba nhanh chong va triet de nhUyeu cau. De giup dd no, hay nghT den dat set. Su* trd ve vdri dat Ca the chung ta hoat dong giong nha bat ki chiec may nao co suf dung nang liTofng: no can nhien lieu va co chat thai. Chung ta co cac co quan bai tiet de bai xuat chat thai: gan, than, phoi, da.. Cac co quan nay doi khi phai lam viec qua mtfc khien chung ta an kem di, chung ta bi stress, chung ta trd thanh nhufng ke ru ru a nha, nhufng ke thay cong viec khong di dang vori minh. Ket qua: mot co the bi dong can. No se bieu hien ra ngoai bang stf met moi, sir mat ngu, trang thai bi kich thich va... nhufng con nhufc dau. TCr hang nghin nam nay, ngifc/i ta van dung dat set de loc va giai doc co the. Loai dat nay co kha nang tham hut dac biet: no hut cac doc to va thai ra ngoai. Dat set mau do, mau tr^ng hay mau xanh deu co the dung de chufa tri. Dat set lam thufc uong Cach chufa tri hieu qua nhat la dung “sufa” dat set. Trong vong hai hoac ba tuan, moi toi ban chuan bi mot ly nude ldi khuyen chong nhCfc dau ■ 31 loc (nutfc It khoang hoa), roi cho vao do mot thia bot dfi’t set. De ngam nhu vay qua dem. Sang horn sau, ban co the uong ly nUdc do, nhor dQng khuay len, vi ban dem dat da lang dan xuong day ly. Neu ban thay can dam, hay khuay ly nUofc len trade khi uong. Nha vay se cong hieu| hon, nhang mot so ngudi khong chiu duoc mui cua dat. It thi mot quy mot lan, ban nen lap lai cach chaa tri nay. Cach lam do vtfa giai phong doc to giup ban khong bi nhufc dau vQa nap them cac khoang chat da tra chu yeu. Chu y: dang bao gift suf dung cac do dung bang kim loai (thia, ly...) khi pha che mon nUdc nay. • • • DE BIET THEM '________________________________ . > Neu y tudng ve viec uong nUcfc dat set lam cho ban chan ngay, ban hay tron bot dat set vdi mot it nude loc de co daoc mot thuf bot sen set, sau do vo thanh nhQng vien nho nha hat dau Ha Lan. > Dem phoi kho cac vien dat set nay dUcfi anh nang mat trdi. Thay vl uong mot ly sQa dat set, ban hay dung bon vien dat set nho va uong nha uong mot vien nen tac la uong vdi mot ly nude. TOM LAI ■ Sa tich tu doc to trong co the doi khi gay ra chang nhQc dau. ■ De giup cd the tay sach ben trong, nen thQc hien deu dan cac dc(t uong nadc dat set. ■ Neu ban khong chiu daoc mui cua dat, nen che dat set thanh nhufng vien tron nho va dung chung nha nhQng vien nen. 32 ■ 60 ldi khuyen chong nhitc dau an dung gid Cd the chung ta cd nhjp dieu rieng cua no. Ngu, thufc, an uong... Mdi mot hoat dong can dUdc thUc hien vao gid giac thich hdp, co vay cd the mdi hoan thanh tot moi nhiem vu cua minh. Dem hay ngay? Cor the chung ta phai thiic hien vo so' chufc nang. De hoan thanh nhiem vu, no phai difofc to chufc. Hocmon, dich vi, dan truyen than kinh... la nhufng chat hoat dong theo thfti diem ifa thich cua chung, dem hoac ngay, sang hoac toi. Han la, neu ban doi hoi co the cung cap nhufng chat dac biet ngoai gift hoat dong cua no, no cung se cung cap. Nhi/ng vfti liiong it hon, theo cach cham chap hon. Gid giac du’ofc ton trong, thufc an dtfdc dong hoa tot hdn... Dieu nay dac biet dung khi noi ve viec an uong: sif tiet dich vi cung co gift ifu tien. Neu ban khong de y den dieu do, su- tieu hoa cua ban se cham hon, sQ kiem soat diiftng se kem hieu qua hon (xem lfti khuyen 4), stf dong hoa nhufng thufc an dong hoa true tiep se kem di. Va lai, nhufng sii cham tre do trong tieu hoa va chuyen hoa co the gay nhufc dau. De tranh nguy co nay, hay hoc cach lang nghe co the ban. Co' gang ton trong nhufng dieu ma co the noi vfti ban. Va nen tranh nhufng gift giac that thiiftng. 60 ldi khuyen chong nhu'c dau ■ 33 • • • DE BIET THEM > Mot so ngudi sinh hoat khong dung gid giac. CcJ the hQ khi do phai n6 Itfc Idn de thich nghi va ve sau kho thich nghi trd lai. Bi/ng doi hoi cd the ban phai chuyen mot cach dot ngot tif nhip sinh hoc nay sang nhip sinh hoc khac vad dip cuoi tuan hoac ki nghi. Bieu do lam cho cd the met moi ma chang fch gi. TOM LAI ■ Cd the chung ta song theo nhip dieu cua no. Neu ban lam trai nhip dieu cua no, no se phan ufng lai bang cach gay nhtfc dau. ■ Co gang xac djnh nhOng gid thi'ch hdp nhat cho ti/ng hoat dong cua cd the. 34 ■ 60 ldi khuyen chong nhu'c dau tranh nhin an Khi nhjn an hdn mot ngay, ngudi ta se cam thay nhieu dieu kho chju, trong do cd chufng nhufc dau. Khi thieu thufc an, cd the phai thay doi cach hoat dong cua no. Be khdng mac nguy cd nay, hay tranh nhjn an. Cd the hoat dong vdi nhip do cham: khi phai nhin an qua lau, co the tien hanh viec trUftc tien la suf dung cac chat dong hoa trUc tiep co sin trong no. Sau do no hoat dong vfti nhip do cham va chi lay ra trong kho da truf nhufng chat he't sufc can thiet. Cung trong luc do, no giai phong doc to' tich tu trong ruot. Cac doc to' nay di vao trong mau thay vi bi thai ra ngoai theo cac daftng thong thuftng. No bieu hien ra nha mot sa ngo doc nhe khong tram trong. Ngoai ra sa giai phong doc to' nay con gay nhUc dau 0 mot so' ngafti. Hay tranh de thieu an: vay thi de tranh moi nguy co bi nhftc dau, nen tranh de co the trong tinh trang thieu an. Nhin an khong phai la viec ma ngafti bi nhac dau nha ban nen nghi den. Hay an dung gift giac va chuan bi sin do an nhe da tra phong khi ban*phai bo qua mot bfta an chinh. 60 loi khuyen chong nhuc dau ■ 35 • • • DE BIET THEM > Neu mot luc nao do, du da rat than trong, ban buoc ph&i bo mot hay nhieu bufa, hay giup cd the thai cac doc to bang thi/c vat (cay bondo, cay cam quy...) hoac bang nude dat set. TOM LAI ■ Khi cd the khong di/dc nuoi di/dng, nd giai phdng vao mau cac doc to ti'ch tu trong ruot. ■ Sa ngo doc nay gay nhL/c dau.' ■ Be tranh dieu nay, khong nen bo bOa va khong nen nhin an. 36 ■ 60 ldi khuyen chong nhiic dau an chat xcf d mot so ngudi, chufng nhufc dau g in lien vdi sU can bang cua ruot. Khi bj tao bon, ho se bj nhufc dau. De tranh van de nay, neTT 'Chu y an du chat xO. Kho tieu, nhung can thiet Khi chung ta tieu thu cac loai thiic vat, mot so phan se dtfpc tieu hoa va chuyen hoa, mot so phan khac thi khong; cac phan con lai do la chat xo. Phan chat xo nay khong vi the ma trd nen vo ich. No anh htfdng rat ldn den he tieu hoa va lifc/ng phan thai ra. Neu li/ong chat xo khong du, se khong co du luong chat thai di qua he tieu hoa de den ruot ket. Phan trd nen cufng, kho va kho thai ra ngoai. Nhif vay la da bi tao bon va cung vdi no la nhufng con nhufc dau. Hon nufa, chat xo con co kha nang hut nifdc va hap thu cac chat beo du thtta. Khi an mot bufa co qua nhieu chat beo, nen dung kem mon co nhieu chat xo de tranh bi uf ruot, vi tinh trang bi d ruot cung la mot nhan to gay nhdc dau. 40 g mdi ngay Vay thi, hay chu y an du chat xo. Dudi day la cac thufc an chufa nhieu chat xo nhat: • cac loai dau: dau nanh, dau lang, dau tam, dau mo, dau van (17g chat xo trong lOOg). ............................. 60 ldi khuyen chong nhtic dau ■ 37 • cac loai ngu c o c nguyen cam: banh mi lam tif bot nguyen cam, ngo, ke, mach ba goc, lua mach den (lOg chat xo trong lOOg). • hoa qua kho: cha la kho, man kho, mo kho, nho kho, va kho (lOg chat xo trong 100 g). • qua hoac hat co dau: oliu, lac (dau phong), dao lac, qua hanh, qua phi (8g chat xo trong lOOg). Co g&ng an khoang 40g chat xo m6i ngay. • • • DE BIET THEM__________________________________________ > Neu thadng ngay ban an uong rat ngheo chat xd, thi di/ng thay doi khau phan an uong mot cach qua dot ngot, dieu do co the lam dau ruot. > Chang han, ban co the bo sung chat xd theo tang nac bang cach them 10g chat xd mdi ngay, trong suot mot tuan, tuan tiep theo lai them 10g nQa. CU lam nha vay cho den khi khau phan an hang ngay cua ban cung cap dUdc lUdng chat xd hdp ly. > Tot hdn la nen tranh bo sung vao viec an uong nhQng chat xd dadi dang thuoc phien hoac vien nen vi chung co the lam dau ruot, cha khdng nha chat xd thQc pham. s ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------ ■ TOM LAI ■ Mot so ngadi bi nhac dau ngay khi ruot cua ho trd nen yeu dt. ■ Can an du chat xd thuc pham de khdng bj t§c ruot. ■ Chat xd cd trong cac loai ngu coc, cac loai dau, cac loai hoa qua kho. 38 ■ 60 ldi khuyen chong nhCtc dau A A ciing chieu vi khuan I I du’dng ruot cua ban Du’dng ruot hoat dong hieu qua cung nhd he vi khuan 6 trong tinh trang tot. Cac vi khuan trong ruot se hoan thanh tot cong viec neu chung ta khong de cho chung qua khon kho. Hay hoc cach cUng chieu chung, nhat la neu ban bj nhufc dau do van de dUdng ruot. Cac vi khuan du'dng ruot rat yeu tft Trong ruot chung ta co hang ty con vi khuan tham gia vao viec lam cho bo may tieu hoa hoat dong tot. Chung sinh soi nay nd trong ong tieu hoa va d do de bien doi va tieu hoa thufc an. Nhufng giong nhu moi co quan song khac, chung rat yeu dt. Sir cang thang qua mufc, mot dot dieu tri bang khang sinh, stf an uong khong can bang co the lam giam so lutong vi khuan. Sii tieu hoa se trd nen cham hon, lam cho viec thai phan cung cham lai. Dieu do gay ra chufng nhufc dau d nhufng ngirdi nhay cam. An sffa chua De tranh nhufng dieu kho chiu nay, ban nen cham chut cho cac vi khuan di/dng ruot nhtf mot ngiicfi chu nhan tif. • M6i ngay ban hay an mot hoac hai hop sufa chua: sufa chua se cay cac vi khuan bifidus co trong thanh phan cua no vao he vi khuan cua ban. .................................... 60 ldi khuyen chong nhOc d iu ■ 39 • Thinh thoang, ban hay chon cac loai sufa chua “gi&u vi khuan bifldus”. • Khong nen bo nude sufa (chat long trong md thinh thoang ngudi ta van thay d tren be mat sufa chua), vi he vi khuan can cac thanh phan cua nUdc sufa de nuoi dUdng no. • Nhufng san pham co suf dung probiotics, nha sufa tifcfi dong hop ch&ng han, s&n sang cung cap vi khuan axit lactic cho he tieu hoa va h6 trd cac vi khuan co ich dang lam viec trong ruot. • • • DE BIET THEM _________________________________________ > Nude sQa cung can dadc sif dung lam nhieu ddt. NQdc sQa co dang tifdi, dang bot va dang vien com. > Nadc sOa chufa nhieu difdng chat can thiet, giup toan bo cd the hoat dong tot, nhat la bo may tieu hoa va he dUdng rupt. > Mot ddt dung nadc sQa thadng keo dai ba tuan (ba thang nen dung lai met ddt). TOM LAI ■ Ruot chi lam viec tot neu vi khuan trong ruot dUdc cham soc chu dao. ■ Mdi ngay, nen an hai hop sufa chua. ■ DUng bo nadc sOa di, cac vi khuan ruot me mon do llm . 40 ■ 60 ldi khuyen chong nhiic dau (®) thuf gian Lam the nao de giam bdt ap life? Cac cdn nhufc dau ddi khi cung la dau hieu ma cd the gdi den ban de yeu cau ban thu gian. Chang co cach nao ddn gian hdn. Hay van nho den xuong, nha'c ong nghe dien thoai ra khdi may va hay thU gian... Phuttng phap luyen tap tu’ sinh cua bac sT Schultz Stress va su' cang thing than kinh lam corn nhufc dau xuat hien va ngay mot nang hon. Be lam diu cac con dau ngay khi chung vUa bat dau, doi khi ban can tim cach lam giam trtfong luc nao va trUOng luc than kinh. Chinh vi muon giup dd cac benh nhan cua minh dat den trang thai thu gian co bap va than kinh theo y muon, ma trong nhUng nam 1920 bac si Schultz da sang tao ra mot ky thuat dat ten la “luyen tap tu sinh” (training autogene). Nguyen ly cua no that don gian: ngUcri tap tao ra trang thai thu gian mong muon ve mat tinh than va the chat bang cach lap di lap lai mot khau quyet. Neu tap luyen deu dan (mUofi phut vao buoi sang va mUcfi phut vao buoi toi luc mdi bat dau tap), co the va tinh than cuoi cung phai dap Ung cac thong diep ay. Sau vai tuan, ban chi can noi tham khau quyet do trong dau, thi se nhanh chong dat dupe trang thai mong muon. © 60 ldi khuyen chong nhiic dau • 41 Kiem soat cam dau de ngan no phat trien Trong mot can phong yen tinh, thoang khi, vtfi anh sang diu, ban hay n lm duoi dai mot cach thoai mai, mat lim dim. • Co' g^ng cam nhan su" thanh than trong ban. Khi ban cam thay hoan toan thoai mai, hay lam nham trong dau: “Toi dang hoan toan thanh than”. • Khi cam thay m6i mot bo phan tren cof the ban dang dan nang hon: doi vai, doi tay, doi chan..., ban hay lap lai theo thuf tif: “Toi cam thay doi vai - doi tay, doi chan - cua toi dang dan nang hon”. • Khi cam nhan cai nong lan khap co the, tim dap nhip nhang, mot lan gio mat mon man tren vang tran..., ban hay lap lai lan ltfot cac cau tuong ufng vdri cac cam giac cua ban. Do la nguyen tac co ban. De cho'ng lai cac con nhufc dau, ban hay tap nhtfng bai tap chuyen sau de thifc hanh ngay khi ban cam thay con dau xuat hien, tham chi trifdc do, khi ban nhan thay nhtfng dau hieu ban dau. Bang cach do, ban se biet can thiep kip thdi de kiem soat sif phat trien cua con dau va ngan no phat trien. 42 ■ 60 ldi khuyen chong nhiic dau Q • • • DE BIET THEM > Luyen tap tu1 sinh cung co the trd thanh mot lieu phap tam ly thuc su. > Khi dupe thuc hien theo hudng dim cua thay thuoc chuyen khoa, lieu phap nay giup tim ra cac nguyen nhan tiem an trong cac con nhUc dau cua ban, neu do la nhQng con nhUc dau that sU dai dang. > Trong qua trinh tap luyen, hay trd chuyen vdi nha tri lieu de loi ra nhQng van de dat ra tQ trade cung nha nhQng ton thaong ve xuc cam da bi chon vui. TOM LAI ■ Stress va trang thai bi kich thich la nhQng nhan to lam cho chQng nhQc dau trd nen nang hon. ■ Luyen tap tQ sinh la mot phUOng phap thu gian don gian giup ban cam thay thoai mai khi ban muon. © 60 ldi khuyen chong nhde dau ■ 43 tha long ccf M p De tranh bj nhufc dau, cung can phai hoc cach th£ long cd the, tufc la lam gian cac cd. Co nhieu ky thu|t giup lam viec do, trong do co ky thuat “eutonie”, do Gerda Alexander sang tao trong nhufng nam 1950. Ly thuyet “Eutonie” la tif dung de chi “trifafng life tot”. Cai dich cua ky thuat tac dong len co the nay la giup ban tim thay sufc trtfong vira du, thich hop vdi tting cuf dong cua ban. Nhac si va dao didn ngudi Dufc la Gerda Alexander, tif nam mifdi bay tuoi, da co van de ve sufc khoe khien cac hoat dong cua ba bi han che. Vi vay, het sufc tif nhien, ba bat dau quan ly nang lu’Ong cua minh theo cach “tiet kiem”, ttic la cang hieu qua cang tot mac cho nhufng kho khan cua ban than. Ba da tao ra mot phuttng phap de lam viec do ma ngay nay ngtfdi ta vln con luyen tap tren khap the gidi. Thu’c hanh Trong nhufng buoi dau, ta tap kham pha co the de biet diTOc that ti mi cac cam giac cua no. Chang han, nam duoi dai khdng cuf dong, ta cd gang tCr tii nhan thufc viec canh tay dang cham dat, mau dang chay trong cac tinh mach, cac day chkng noi hai dau xtfong dang gian ra.. Do la cach tap nang cao ngtfdng canh giac cua co the. 44 ■ 60 ldi khuyen chong nhdc dau ............................... ^ Dan dan, trong qua trinh tap luyen, ban quay ve vdi phuong th in g dufng. Khi do, ban se lam viec tren cac cuf dong rat nho, cac cuf dong cham, cac y dinh cua cuf dong... Muc dich khong phai la tap theo nhufng bai tap co sin, ma la tim ra cach thufc thich hop vdi tufng ngudi tuy theo tinh trang cua ngifofi do. Vi rang mot cuf dong dtfoc chuan bi ky, duoc thQc hien vdi mot y dinh chinh xac, thich hop vdi tinh hinh, se tha long co b&p thay vi lam cho no cang hon va cung se tiet kiem difoc nang liiong thay vi lang phi no. Trong luc tap luyen, ban se hoc cach quan ly tot hon cac cam giac ve the xac, trtfdc nhat la cam giac dau ddn. • • • DE BIET THEM__________________________________________ > Tac dong len cd the theo cach neu tren cung giup tha long nhQng diem dac biet tren co the, do cac tQ the sai gay nen. > Be chong lai con nhQc dau, ban hay tap nhieu d vung co, noi thadng bi buoc toi la lam xuat hien con dau. TOM LAI ■ Be tranh cac con nhQc dau, can hoc cach tha gian than kinh cung nhu tha long cO b ip . ■ Co nhieu ky thuat hQdng dan cach tha long co bap. ■ PhUOng phap “eutonie” day cach nhan thdc cO the de tim ra cac cQ dong dung giup tha long co bap thay vi lam cho no cang hon. © 60 ldi khuyen chong nhuc dau ■ 45 •4 jy hit thd theo kieu I ■ phu'ofng Dong Chang co cach nao kiem soat cdn dau vi/a mdi xuat hien hay bang cach tap trung vao viec hit thd. Cach nay lam gi&m sU cang thang ve the xac lin tinh than dong thdi cai thien viec lUu thong mau va viec hit thd khong khf trong lanh cua cd the va nhat la lam cho ban chu tam vao viec hit thcf ma quen mat cdn dau. Hit thof va... hit thcf! Thd la hoat dong duy nhat cua ca the vUa co y thUc vifa khong co y thUc. Khi chung ta chu y den hai tha, chung ta co the kiem soat dugc no. Lam nha vay la chung ta dang hpc cach lam can bang the chat va tam ly cua chung ta. Khi ta tha nhe va sau, tinh than se tinh lai, tim dap deu hon va cham han, huyet ap giam.. Va nhieu trieu chUng khac xay ra khi can nhac dau xuat hien cung co the daac cai thien. Nhung vfti dieu kien la phai thd “dung” cach. ThUc te, chung ta thadng thd khong sau, nen khong khi chi xam nhap vao mat tren cua phoi, roi nhanh chong bi tong ra. Nhang neu chung ta dung cac ca bung ha thap ca hoanh xuo'ng, long ngac se daac ma rong han. Luang khi daoc hap thu se ldn han rat nhieu, hai thd se dai han, viec daa oxy den cac mo cung tot han. Han nUa, cach hit thd nhif vay can co sU dieu khien cua tri tue: khi nghi tdi viec hit thd, chung ta It nghi den sU dau ddn han. 46 ■ 60 ldi khuyen chong nhuc dau ..................................... @ Hit vao, thcf ra Cac ky thuat thd sau het thay, hoac hau het, bat nguon tif cac phutrng phap luyen tap cua phtfomg Dong, nhat la tif yoga. • Hay ngoi thoai mai, lung that thing, mieng ngam lai va tap trung chu y cua ban vao hai lo mui. • Dung mui hit thd nhe nhang va tap trung chu y vao ltfdng khi qua 16 mui khi hit vao va khi thd ra. • Khi hit vao, hay hit khong khi cho day phoi bang cach phinh bung len; nln thd trong hai hoac ba giay, roi thd ra va de cho khong khi di ra tu’ nhien ma khong phai gang sOfc. • Khi phoi hoan toan trong r6ng, hay chd them bo'n hoac nam giay trUdc khi b it dau lai. Sau vai phut, ban se nhan thay ring nhip thd co xu htfdng cham lai va tu dong dtfdc dieu chinh. The xac va tinh than cua ban se tinh lai ma khong can sU co ging tCr phia ban. • • • DE BIET THEM__________________________________________ > Ban dau, can nd luc tap thd cho dung cach. > Nhi/ng dan dan, hdi thd trd nen tu nhien hdn ca khi ta khong nghT den no, ta it cam thay bi stress hdn. Dieu do doi khi cung du lam cho cac cdn nhufc dau dan thtfa di. > BC/ng quen thd bang mui: cac mang nhay d mui lam am khong khi de khong khi di tdi phoi dat di/dc do am thich hdp va cac long d thanh mui se loai bo cac chat ban trong khong khi ra. TOM LAI ■ Be kiem soat va tong khu" cdn nhi/c dau khi no mdi phat sinh, ddn gian nhat va hieu qua nhat la tap thd sau vdi bung. ■ Cach hit thd co y thufc nay la sU ke thi/a cac phUdng phap luyen tap cua phu'dng Bong nhu la yoga. ■ Cach thd nay giup thu gian va ngan chan stress. © 60 ldi khuyen chong nhuc dau ■ 47 theo ddi huyet ap Huyet ap tang gay nhufc dau. D iu cho ban khdng bi cao huyet ap kinh nien, cung hay theo doi thUdng xuyen huyet ap cua ban. Strees, lo lang la nhufng van de co the khien huyet ap nhat thdi tang len, tti do gay nhtic dau. Nhjp tim Huyet ap la so' do ap luc cua mau gay ra tren thanh dong mach khi tim bum mau di khap cd the. So' do nay dtfcfc bieu thi bang hai con so'. Con so' thU nhat, cung la so ldn hon, tuang Ung vdi so' do ap luc khi tim co lai (ap luc tam thu) de day mau di. Con so' thU hai tuong Ung vdi so' do ap luc khi tim no ra (ap luc tam trUcfng). Huyet ap binh thUcfng phai a dudi mUc 15/9. VUdt qua mUc binh thuo'ng, nhieu thiet hai co the xay ra: cac thanh dong mach dan hoi ngay mot kem di va cuoi cung thi vo ra, gay nhieu hau qua nghiem trong. Ve phan nao, khi phai chiu sUc ep qua ldn, bieu hien trUdc tien cua no la nhUc dau. DiTng de huyet ap tang Diu ban khong mSc phai chUng tang huyet ap, thi huyet ap cua ban cung co the nhat thdi tang len khi bi stress. 48 ■ 60 ldi khuyen chong nhifc dau Neu ban co xu htfdng bi nhufc dau khi ban met moi va cang thing, hay kiem tra xem con nhufc dau co phai do suf tang vot huyet ap gay ra khong. Neu dung la do nguyen nhan do, thi ban hay tap thtf gian: yoga, tha long, hit thd... Ban cung co the dieu tri bang cac phufdng phap cd truyen (lieu phap vi lifong dong can, thao daoc, cham cufu). • • • DE BIET THEM_________________________________________ > Chi dung thuoc men de dieu tri chufng tang huyet ap khi benh trd thanh man tinh. > Khi huyet ap thtfdng xuyen d muifc qua cao, thi thuoc men la giai phap duy nhat de duy tri huyet ap d mufc hop ly. > Nhung dieu trj bang thuoc men co nguy cd bi tac dung phu va doi hoi phai dieu tri suot ddi. Do vay, tot nhat la nen thu" dieu trj theo nhtfng phUdng phap nhe nhang hdn. -------------------------------------------------------------------------------------------------------------- TOM LAI ■ Nhu’c dau doi khi do huyet ap tang cao gay nen. ■ Chufng tang huyet ap nhat thdi co the b it nguon tuf suf cang thang than kinh va met moi. ■ Chufng tang huyet ap man tinh nhat thiet phai dufdc dieu trj de tranh cac bien chufng. CD 60 ldi khuyen chd'ng nhiic dau ■ 49 tranh “nong va lanh” Mot so yeu to ve khi hau cung gay nhtic dau, nhat la sU thay doi dot ngot nhiet dp. Neu ban nhay dim vdi chuyen nay, hay tranh no! Stf co mach, stf gian mach: chung ta co mot he thong rat tinh vi giup duy tri than nhiet d mot mufc do on dinh. Ngifcfi ta goi do la sif dieu binh. Khi chung ta gap phai sii thay doi dot ngot nhiet do, cor the chung ta khong the ngay lap tdc dieu chinh sii chenh lech nay. He thong than kinh sinh dadng khi do se phan khang lai hoac bing sif co mach nhat thdi, hoac bang su gian mach. Khi lam thay doi kich thadc cac mach mau or nao, sa co va gian mach co the gay nhdc dau nhat thofi. Khong tim hofi, cung khong tim ntfcfc qua nong: neu di bi phan ring vdi nhiet do, ban hay tranh cac nhiet do qua lank hoac qua nong. Co' gang luon de ca the tiep xuc tCf tri vdi sa thay doi td nhiet do nay qua nhiet do khac. Khong nen cdi het quan ao mot lagt khi ban vao trong mot phong rat nong. Tranh di sauna (buong tim hc(i theo loi Phan Lan) va hamma (nha tam hai theo loi Tho Nhl Ky). Khong nen tim nadc qua nong... 50 ■ 60 ldi khuy&n chong nhHc dau (X • • • DE BIET THEM > Mot so ngudi bi nhufc dau dtf dpi trong thoang choc (vai giay) khi ho an kem. Hien ttfdng do cung bSt nguon tif qua trinh sinh ly nhu da neu d tren: cd the can co thdi gian de thich nghi vdi sif giam nhiet do do mon an lanh gay ra. TOM LAI ■ Cd the can thdi gian de thi'ch nghi vdi sif thay doi nhiet do. ■ Hien tUdng co hoac gian mach se gay nhifc dau. 60 ldi khuyen chong nhdc d iu ■ 51 chon rciofu uong NgUdi sanh uong khong uong dai mot loai rUdu nao do ca. Khi ban mac chufng dau nufa dau thi cang ph£i chu y hdn. RUOu kem chat Itfdng co the lam ngiidi uong nhufc dau: rUdu cang dcf, cdn dau cang x&y ra nhanh chong va ngay cang tram trong hdn. Vang do hay vang trang? Cf Phap, trUtfc gior ngufdi ta vln cho rang vang trlng gay dau nufa dau, trong khi o Anh, ngtfdi ta lai cho rin g do la do vang do. Sao lai co sa khac biet nay? Cau tra ldi con rat mo ho. Trai lai, ai cung biet la cac thrtc uong co con deu chufa cac chat kich hoat mach mau (tac dong den suf gian no cua mach mau), nhu' la histamin, tyramin, fenola. Tanin va cac san pham hoa hoc: co mot dieu chic chin la rtfou ngon It gay nhufc dau hon. Mot phan la do trong ruTOu ngon khong co mot so chat hoa hoc diioc them vao rurou ban gia re. Vang do nong do nhe it bi len an hon cac loai vang do nong do nang va boc len dau. Ngufcfi bi dau nufa dau thurimg kem chiu rtfcfu vang trlng hon rufpu vang do. 52 ■ 60 ldi khuyen chong nhdc dau • • • DE BIET THEM________________________________ _________ > Trong moi trufdng hop, khong dufOc uong qua ba ly rufOu vang mot ngay. Vi/Ot qua lieu lUdng nay, cac tac dung co loi cua nude nho (ngan ngCfa su" lao hoa va choles terol) se bi cac tac hai xau cua ruou lan at het. Vi vay, bi nhufc dau hay khong la tuy thuoc vao viec uong co dieu do hay khong. TOM LAI ■ RufOu vang gay nhufc dau d mot so ngufdi, nhung ngufdi ta v ln chufa biet chinh xac la tai sao. ■ Ruou kem chat lufOng bj len an nhieu hon rufou co chat lUOng tot. 60 ldi khuyen chong nhuc dau ■ 53 keo gian tim! Theo Trung y, chufng nhufc dau sinh ra do sU mat can b ln g ve nang li/dng. De chufa trj no, ngUdi Trung Quoc thUdng tap khf cong, mot hinh thufc the due tao nang lUdng co tu1 rat lau giup dieu hoa sU tuan hoan nang lUdng trong cd the. Thufa hay thieu Theo Trung y, sufc khoe cua chung ta phu thuoc vao sii luan chuyen can doi nguon nang lifong trong co the. Nguon nang liforng nay di khap co the qua cac ong (con goi la cac kinh), dong thefi nuoi diT5ng cac co quan ma no di qua. Ngo nho nguon nang ltfpng nay bi thieu, hoac ngUOc lai bi thtfa, nhieu sii mat can bang se ap den, trong do co chufng nhufc dau. Sif nhiJc dau thtfcmg la hau qua cua si/ thtfa hoac thieu nang lifong or kinh tam. Co mot bai tap giup dieu chinh siJ tuan hoan nang liforng trong c0 quan nay. Keo gian kinh tam 1. Difng vori hai chan hoi cong, hai ban chan giang rong bkng vai, liing thang, hai canh tay de thang doc theo than ngtfefi. 54 ■ 60 ldi khuyen chong nhJc dau ......... ........................... f a 2. Difa hai tay thang ra trtforc, bat cheo hai tay trtfdc ngtfc, long ban tay htfcrng xuong dat, gitf cho cang tay, co tay va ngon tay dtfdc tha long hoan toan. 3. Dang rong hai tay sang ngang, be cong co tay hu'ofng len tren, roi dtfa hai tay len cao qua dau, bat cheo hai tay tao thanh vong tron phla tren dau, long ban tay htfdng len tren. 4. Du6i ngon tay ut va canh moi ban tay, sau do ha hai tay xuong doc theo than ngtfcri, trd ve ttf the ban dau. • • • DE BEET THEM__________________________________________ > Cac bai tap khi cong can dupe tap luyen trong trang thai tinh than thi/ gian: thd deu trong vong vai phut trUdc khi bat dau, trong luc tap co gang tap trung vao nhjp thd. Co gang dtfng suy nghT gi ca va hay tap trung hinh dung luong khi dang luan chuyen trong cd the va nuoi dUdng cac cd quan. TOM LAI ■ Trong Trung y, nhijfc dau thudng bi quy cho sU mat can bang nang lUdng trong kinh tam. ■ Khi cong co mot bai tap giup dieu hoa nguon nang lUdng nay. ■ ThU gian trUdc khi tap luyen, thd deu, roi tap trung vao nhtfng dieu dang d iin ra trong co the. 60 ldi khuyen chong nhuc dau ■ 55 chay, nhay, di lai... Chdi the thao, do la mot cach hay de x& stress, loai bo cang thang, theii doc to... Noi cach khac la chdi the thao vtia tranh bj nhufc dau vtia duy tri sufc kh6e tot va tinh than d i chju. Cang ft cang thang, cang it bj nhu'c dau Lai Ich cua the thao khong con la van de can tranh luan ntfa. Tap luyen deu dan va hop ly lam giam lo lang, giup ngu ngon, gitf cho he tim mach dirge on dinh, giup cho oxy d i di den cac te bao hon, lam tang bien do ho hap, kich dong sir tuan hoan bach huyet va stf bai xuat chat thai, cai thien hoat dong tieu hoa, boi tran cac khdp xiTOng... Ngoai ra, tap luyen the thao con giup chtfa khoi mot so' chufng nhtfc dau, nhat la nhtfng chufng nhtfc dau xuat phat ttf tinh trang stress qua mtfc, ttf stf tich tu doc to', ttf nhtfng van de thuoc he tuan hoan. Tap de khoe va tap de vui Noi den the thao tat nhien la khong noi den stf ganh dua. Chu yeu vlin la ban thay thoai mai khi van dong. That chlng ich gi khi ban ttf bo buoc minh vao mot che do tap luyen qua sufc. Cac lgi ich cua the thao nao co dirge can dong bang so' lit mo hoi bai xuat ra va stf dau ddn phai chiu dtfng dau! 56 ■ 60 ldi khuyen chong nhitc dau ................. ^ Tot nhat la hay chon mot mon the thao tac dong hai hoa den toan bo co the: di bo, chay cham, boi loi, dap xe... Quan trong la tap luyen deu dan: trung binh moi tuan tap ttf hai den ba buoi, moi buoi bo'n mtfoi phut. Nhtfng tha tuan nao cung tap mot lan con hon la tuan nao cung tap ba lan ma chi dtfcfc mot thang, roi thi bo khong tap ntfa! • • • DE BIET THEM__________________________________________ > The due co the tap h ln g ngay. > Cach thtfc hien ddn gian la gifi xe d ndi cach nha ban dtfdi nfta tieng di bo, roi cuoc bo ve nha; hoac la leo cau thang bo thay vi dung thang may, day co the coi la mot loai hinh the thao, dac biet la khi ban thtfdng song ru ru d nha. TOM LAI ■ The thao co nhieu ldi ich, trong do co cac tac dung xa stress, cai thien stf tuan hoan mau va day nhanh stf bai tiet chat thai. ■ Hay chon chdi mot mon the thao ma ban yeu thi'ch, han che sif dung cac phtfdng tien cd gidi va leo bo len cac tang lau. 60 ldi khuyen chong nhtfc dau ■ 57 O n hit thd khdng khi l U trong lanh Hit thd la tot. Nhi/ng ph&i hit thd khong khf trong lanh va sach, ttfc la khong bj o nhilm va nhat la giau ion am, nhQng vitamin thUc sU trong khong khf. De lam dUdc dieu nay, khong gi thu vj bang di dao gitfa thien nhien... Ion dtfcfng va ion am: khi chung ta thd, chung ta hap thu rat nhieu chat khf, nhat la khi oxy. Cac nguyen tuf oxy deu tich dien: co nguyen tuf mang dien tich difong, co nguyen tuf mang dien tich am. Nhtfng cac ion am thi co loi cho co the hon. Neu chung ta hap thu khong du ltfcrng ion am, chung ta co the bi met moi, mat ngu va... nhufc dau. Cau cufu thien nhien: duy co dieu la cac ion am yeu 61 hon cac ion dtfong rat nhieu. O trong nha, chung nhanh chong mat di. Be ctfu chufa tinh the nay, co nhieu giai phap: • Thadng xuyen lam thoang khi nha d. Md toang cac cufa so trong nam phut de thay mdi khong khi trong mot can phong co dien tich trung binh, vay cung du roi. • Bi dao gitfa thien nhien. • Sam cho minh mot cai may tao ion: nhufng chiec may nho be nay se san xuat ra ion am. 58 ■ 60 ldi khuyen chong nhifc dau • • • DE BIET THEM > Cac ion am dupe tao thanh dudi tac dung cua nhQng tia ion hoa phat ra tC/ mat trdi hay do sa phan tach nhufng giot nadc (ban ra ta thac nadc, mach nadc chay nhanh, song...). Trong moi trUdng ta nhien, mdi cm3 khong khi cd tdi 8000 ion am, con ion dUdng chi co 3000. Neu de cho mot can phong rdi vao tinh trang tu tung, thi, chi sau mot tieng dong ho, ti le ion am va ion dadng s§ bi dao ngupc lai. TOM LAI ■ Chung ta can hap thu ion am de cd the khoe manh. ■ De hap thu du ladng ion am can thiet, can giQ cho nha o' luon thoang khf ket hdp di bach bo cf nhung noi co nhieu cay xanh. ■ Ban cung co the s&m may tao ion am. 60 ldi khuyen chong nhuc dau » 59 Kinh nghiem cua ngirori trong cuqc Toi da tap di bo, tap an uong hop ly, tap thi/ gian.. La trifdng phong tai vu cua mot xi nghiep, Noelle khong cho phep minh pham phai sai lam trong cong viec, du la nho nhat, ba cang khong cho phep minh nghi lam lien tuc. Vay nen, ba da hpc cach “quan ly” can benh nhufc dau cua minh. “Ngay khi nghi ngd minh mac chufng dau nufa dau,” ba ke, “toi da tim den mot chuyen gia. Cung vdi ong, toi da lap ra mot ke hoach ‘tac chien’, vi toi khong muon va cung khong cd thdi gian de chiu dtfng chufng benh nay. Dau tien, chung toi tien hanh dieu chinh che do an uong cho hop ly. Sau do, toi bat dau tap the due. Toi ghet the thao, nhitag lai rat thich di dao doc bd bien. Cuoi cung, toi ren luyen mot phuong phap thif gian giup toi thoai mai trong nhufng phut giay toi cam thay sif cang thang hay con dau nufa dau dang ap den. Trong khoanh khac nghi ngoi ng&n ngui do, co the cd thdi gian de nam bat va dieu chinh van de: toi khdng biet no lam nhu the nao, nhiing ket qua la con dau nufa dau ma toi da dii cam khdng phat ra.” 60 ■ 60 ldi khuyen chong nhC/c dau CAC LCJI KHUYEN 21 - * 40 > Thay doi loi song de phong tranh benh nhufc dau, bien phap nay tot day! Nhitag khi con dau van tiep di§n, am tham chiu dung that ch&ng ich gi. > Neu nhufng y dinh tot va nhufng thdi quen song mdi cua ban chifa du life de danh bat chufng nhufc dau, ban co the can thipp, ngay khi con dau dang co trdi day, lam cho no l&ng xuong. Chuyen nay khong can phai dung den thuoc giam dau thong thifdng. Nhu vay, ban cung tranh dirge cac tac dung phu cua chung va chi nen dung chung trong trifdng hgp nguy cap. > Dvtdc thao, massage, yoga cho mSt (trong so nhieu bai tap yoga) se giup ban nhe nhang thoat khoi con dau. ddi dtfofc yen tinh Chufng nhufc dau khong de cho ban yen U? Viectrtfdc tien la lam cho nhufng ngUdi xung quanh ban hieu ro van de cua ban, ttf do tao cho ban moi trUdng song yen tlnh va thanh binh. Tranh tieng on va anh sang choi Khi con nhtfc dau de doa, khong gi kho chiu bang phai of trong mot moi trtfcfng on ao. Tieng on ao do co the la tieng xe co lUu thong tren difc/ng, cung co the la tieng nhac chat chua phat ra ttf can phong cua cau con trai. Tieng on cang lorn, ban cang thay dau hon. Doi vdri anh sang cung vay: con dau cua ban se ti le thuan vdi do choi cua anh sang. Va con nhieu tieng nao dong khong tot khac quanh ban: tieng ngtfdi den va di, tieng canh cijfa dong sap lai... Hay lam ngtfng moi tieng on! De nghi nhufng ngtfcfi xung quanh hay ton trong stf dau dcrn cua ban mot luc va hay gitf yen lang. Neu ban nhanh chong nghi ngoi, tranh tieng on, anh sang va cuf dong, ban se co nhieu co may ngan chan cam giac kho chiu dang xoay trong dau ban. Man truting, mat na va nut bjt Id tai • Chon can phong yen tlnh nhat trong nha. Neu ban thtfofng xuyen bi nhufc dau, ban nen cho cach ly c&n phong cua minh (lap kinh doi, gan man trtfdng...) de khi can den thi tron vao do. 62 ■ 60 ldi khuyen chong nhitc dau • Be phong cang toi cang tot: dong het cura va buong man trifdng. • Neu can, hay trang bi nut bit lo tai de cach ly vdi tieng on xung quanh va mat na den de cach ly vdi anh sang. • Nfim dai mot cach thoai mai nhat va nghi ngoi. • Tren het, ban khong nen cam thay toi loi khi ap dat nhufng nguyen t&c ha khac nhu' vay cho nhufng ngudi xung quanh. Ai cung muon benh nhufc dau cua ban bien mat. Ngu&i than gap ban trong tam trang thanh than va vui ve, thay vi dau ddn va cau gfit, lai chang thay de chiu hcfn sao! • • • DE BIET THEM__________________________________________ > Khi cdn nhufc dau bung phat trong luc ban dang lam viec, ban khong the nghi ngdi hoan toan. Khi do nen tim ra nhufng cach chong choi. Co gang cach ly toi da vdi moi ngudi va nhd giai thich tai sao. To chufc cong viec theo nhip dieu cua cd the ban, cang yen tlnh cang tot. > Di chuyen cang it cang tot. Tranh tranh cai vdi dong nghiep: neu can, hay de ho nghi rang ho cd ly ngay ca khi ho sai - ngay mai, ban lat lai si/ that cung di/dc cd ma! f > TOM LAI ■ 6 trong mot can phong yen tlnh, tranh khoi tieng on, sti nao dong va anh sang. ■ De nghi nhung ngufdi xung quanh ton trong si/dau ddn cua ban. ■ Neu can, dC/ng quen nut bjt 16 tai va mat na ch&n sang. 60 ldi khuyen chong nhtfc dau ■ 63 nghi tdi cuc cam Cue cam da dUOc dung tu1 hang the ky nay de chufa tri chufng nhufc dau. Cue cam co nhieu giong va tac dung cua chung thi gan nhU nhau. NhUng hieu qua nhat trong viec chufa tri chufng nhufc dau la giong cuc cam cua Oufc, con goi la cuc m lu. Cach day da lau Idm roi... Cue cam gion g DiJc (ten khoa h oc la Matricaria chamomilla) rat pho bien d Hy Lap cd. Hoi do, diTa vao | kinh nghiem, ngudi ta da kham pha ra cac dirge tinh cua no va sau nay, den the ky 19, nhieu cong trinh nghien cufu da xac nhan cac dirge tinh nay. Luc bay gid, ngudi ta thifdng dung cuc cam de dieu hoa kinh nguyet va tranh bi dau nufa dau khi co kinh. Dan dan, cong dung chufa tri chufng nhufc dau cua cuc cam dutfc pho bien rong kh&p. Ngay nay, ngirdi ta suf dung cuc cam dirdi nhieu dang khac nhau: tra dugc thao, tinh dau, dau massage... Suf dung Cue cam giong Dufc thirgng dirge khuyen dung de dieu tri chufng nhufc dau khi sap thay thang, khi bi sot, khi bi kich thich, khi bi dau day than kinh mat hay khi tieu hoa kho... No con co tac dung ho trg tieu hoa va an than nhe. • Tra dvfefe thao: cho mot mudng sup bong cuc vao chen, roi rot vao do 1/4 lit nude soi; de ham mircfi phiit; buoi 64 ■ 60 ldi khuyen chong nhJc dau ................................ (§) toi trtfdrc khi di ngu ban hay uong mot chen, nen uong cach xa bufa toi mot chut. • Tinh dau: nho ba giot (khong duoc hon!) len mut ngon tay va xoa bop nhe nhang hai ben thai dtfong theo chuyen dong vong tron. Ban cung co the xoa bop vung tran neu tran dang nhufc nhoi. • Dau massage: pha tinh dau bong cuc vao mot loai dau cot (dau hat nho, dau qua hanh ngot, dau jojoba..) theo ty le 5% tinh dau bong cuc. Lay mot muong sup hdn hop nay mas sage nhe nhang toan mat, tranh vung xung quanh mat. • • • DE BIET THEM_________________________________________ > Ban khong nen tu1 di hai cuc cam, ma nen mua d cac cCfa hang (cCfa hang thuoc hoac cifa hang thuc pham). > Neu ban mua cuc cam chua tinh che, thi nen chon loai cuc cam dai hoac loai cuc cam an toan (khong dung thuoc trU sau cung khong dung phan bon). > Cach chon mua tinh dau cung tuong tu: chon tinh dau 100% tinh chat dUdc tinh che tU cuc cam dai hoac cuc cam an toan. Chu y: sir dung dung lieu lUdng, nhat la khi dung tinh dau. Tinh dau rat dac va nong. r --------------- ■> TOM LAI ■ Cue cam giong DUc, cdn goi la cuc m iu , dUdc sif dung tU thdi cd dai de chua chUng nhUc dau. ■ Ban cd the sif dung cuc cam dudi dang tra dUdc thao hoac tinh dau dung xoa bop cac chd dau. ■ Nen chon mua loai cuc cam an toan. 60 ldi khuyen chong nhuc dau ■ 65 ngan chin cdn dau De khong che cdn dau ngay khi no vtfa nhen nhom, ban co the ap dung mot so phUdng phap hay co ttf xa xUa. Chung co the hieu nghiem llm day! Lanh day lui cdn dau: cac cu ba co vai “meo” ma doi khi nen nhd tori. Ngay khi cam thay con dau xuat hien, lay mot chiec khan va mot chau ntfdc that lanh, dem tori cho yen tinh va toi. Nhung tfdt khan, vat rao roi dap len tran hoac gay. Nen dat khan ttf tai nay qua tai kia sao cho khan che kin be mat tran hoac gay. Khi thay khan am len, lay ra nhung lai vao ntfdc lanh va tiep tuc dap nhtf tren. Lam theo ban nang: khi bi nhtfc dau, ta hay co khuynh htfofng xoa xoa cho dau. Ban nang nay bat nguon ttf mot dac tinh sinh ly. Trtfdc het, viec xoa bop mot diem cu the se thuc day stf tiet endorphin - phan tuf noi sinh giup giam dau. Hon ntfa, cac diem hay dtfoc xoa bop nhat lai ttfong ufng chinh xac vdi cac huyet cham ctfu: song mui, hai ben thai dtfong, day hop so... 66 ■ 60 ldi khuyen chong nhilc dau Neu khong the chiu dUng cdn dau lau hdn, hay dung tui chudm nude da: lay nude da cuc bo day vao tui roi dat len chd dau (gay, tran...). GiQ yen cho den khi cdn dau diu bdt. TOM LAI ■ Xoa bop mot diem cu the la viec lam don gian, lai co tac dung kich thich sU tiet endorphin giup lam dju con dau. ■ Tui chudm nude da la bien phap hOu hieu de tri chUng nhUc dau. 60 ldi khuyen chong nhuc dau ■ 67 ve coin dau Khi b| nhufc dau thi bien phap chong tr£ nao cung nen thur, ke c3 nhufng bien phap ky cuc nhat. Ban co biet khong: de loai bd con dau, doi khi chi can tim ra mptbi quyet nh6? Nao, ban hay sang tao bf quyet rieng cho minh di! Tac dung do thuoc vcf: chung ta co sufc manh tinh than ldn hon chung ta tifdng. Chung ta mang trong minh kha nang tif chQa khoi benh, giup lam diu vo so' con dau. Thuoc vof (placebo) co tac dung lam yen long ngudi benh hon la de chufa benh. Tac dung do thuoc vd la cd thifc day! Nhufng nghien cufu gan day nhat dang dan kham pha ra nhufng bi mat cua no. Neu chung ta tin ch&c r&ng minh se khoi benh, thi chung ta cd the lam cho minh het benh. Ve ccfn dau: van de la biet cach lam cho thuoc vd phat huy tac dung khi can den. Khdng cd phiiong phap nao luon cho ket qua nhif mong muon. PhiJOng phap difdi day don gian chi la mot goi y: • Hay tadng tifpng con dau la mot vat the cd hinh dang, mau sSc... • Ve no len giay. • Sau do, do't bufc ve di, vtfa dot vifa nhd lan khoi mang con dau di theo. 68 ■ 60 ldi khuyen chong nhuc dau • • • DE BIET THEM > Ngudi ta da tien hanh cong trinh nghien cUu n h lm thif nghiem cong hieu cua cac loai thuoc mdi so vdi thuoc vd bang cach theo ddi hai nhom benh nhan: nhom thU nhat dUOc cho uong loai thuoc mdi, nhom thU hai dUOc lam cho tin rang minh cOng dupe cho uong loai thuoc mdi. Ket qua thudng la hon 30% benh nhan nhom thU hai tu chQa khoi benh cho minh do ho tin cay vao cong dung cua thuoc mdi. TOM LAI ■ Tat ca chung ta deu dUOc phu cho nhtfng kha nang tuyet vdi de tu chUa khoi benh. ■ Be khoi day nhtfng kha nang nay, ta cd the tim ra bi quyet nho cho rieng minh. ■ Vi du nhtf: v§ cOn dau ra giay roi dem dot. 60 ldi khuyen chong nhuc dau ■ 69 tac dong den ban chan Se the nao neu giai phap cho cac con nhufc dau dang quay ray cuoc song cua ban lai nam d ngay long ban chan ban? Day chinh la luan de ma cac nha nghien cufu thuoc nganh phan xa gan chan dang khai trien, cung vdi viec giori thieu nhieu giai phap gay ngac nhien, don gian ma thtfdng rat hieu qua. Ban chan chi phoi toan ctf the Nganh phan xa gan chan bat nguon tCT Trung y va tif quan niem cua Trung y ve nguon nang ltfong trong con ngudi. Su knoe manh la ket qua cua sir luan chuyen can doi dong nang lifong trong co the chung ta, cdn benh tat la hau qua cua sii mat can doi trong viec luan chuyen dong nang ltfcfng nay. Y hoc co truyen Trung Quoc cho rkng long ban chan mdi ngudi chufa mot “so do phan xa” cua toan co the. Mdi co quan, la mot kinh din nang lifcfng, la mot chiJc nang song, deu ttfong ufng vdi mot vi tri nhat dinh diidi long ban chan. 70 ■ 60 ldi khuyen chong nhdc dau Bang cach xoa bop nhufng huyet cu the trong so do nay, chung ta co the lam cho dong nang lifgng bi tac nghen luan chuyen trd lai va giuf no d trang thai can bang. Xoa bop ban chan • Be lam diu con dau d cac xoang, ban hay xoa bop trong vai phut nam dau mut ngon chan, cach to t nhat la an manh mut ngon chan va day nhe nhang theo r\ Vai L { ' V / . v * D? day -VuS* .t— chuyen dong tron. t / JI • Than • Boi vdi con dau d so, ban hay tap trung xoa bop dau mut cua hai ngon chan cai, nhat la mut ngon chan cai cua ban chan trai. H [ \\ u// \ i s ' i COt s5'ng • Be lam diu nhufng con dau lan rong, ban dting chan chtr, hay xoa bop ca ban chan: xoa bop mat difdi trifdc, tu" ngon chan xuong got chan. Roi chuyen len mat tren, cung xoa bop tu- ngon chan xuong got chan. Lam nhu" vay nhieu lan tren ca hai ban chan, nhd an nhe nhang nhiing du liic. 60 ldi khuyen chong nhifc dau ■ 71 • • • DE BIET THEM > Ly ti/dng nhat la de cho chuyen gia cham soc chan cua ban. Nganh phan xa gan chan thuoc gia dinh Neu phap phan xa. Nha trj lieu se hudng d in ban cac kien thufc so dang ve ky thuat, ma sau do ban co the thifc hanh d nha. Nhang neu ban thich ta minh kham pha va thac hanh, hay nhin so do d tren de nhan biet vi tri cac vung bi lien quan khi nhUc dau. Roi ban xoa bop nhe nhang ca ban chan trade khi tap trung vao cac huyet ma ban da chon. Huyet bj dau la huyet can daoc dac biet kich thich. Nao, dtfng ngan ngai ntfa, hay tien hanh thoi! TOM LAI ■ Ph&n xa gan chan la mot lieu phap dieu chinh nguon nang lUOng. No bit nguon ta Trung y. ■ Long ban chan ngudi nao cung chUa mot “so do phan xa” ma trong do ta co the tim thay cac diem tUOng tfng vdi cac co quan cua co the. ■ Bang cach xoa bop mot so huyet cu the, ta co the phuc hoi su luan chuyen nang luong va lam cho cai dau bdt nhtifc. 72 ■ 60 ldi khuy§n chong nhitc dau quen coin dau NgUdi thudng ph£i chju dUng cdn dau thi kho ma quen cdn dau dUdc. Ngay c£ nhufng luc khong dau, ban cung c£m thay mot moi lo sd tiem tang, lo sd rang cdn dau se trd lai. Mot ndi lo that vo fch va phien nhiiu ma ta co the co g in g quen no di. Khi s ii yen lang trd nen on ao Doi khi stf yen lang b6ng trd nen on ao den dinh tai. Ngtfdi phai chiu dtfng lau se phat trien mot tam ly ngtforc theo kieu: khi khong bi dau ho cung cam thay dau. No giong nhtf moi de doa ngam dang bao trum. De dao lai tam ly nay, tot nhat la khong nghi den no, mot chuyen noi d§ hon lam. Tuy nhien, mot chut ttfdng ttfong co the mang lai du phtfong tien chuyen giai de quen... it nhat la cho den khi con dau ke tiep xuat hien. Hay len chdttng trmh De quen, to't nhat la cham lo tinh than. Hoat dong the chat khien ban miet mai tap luyen va quen di nhtfng lo so. Stf ham me doi vdi tem, khao co hoc hay dcfi song cua con trung se mang lai cho ban nhtfng khong gian tham do va kham pha tuy theo trang thai tinh than cua ban. Phat trien ddi song xa hoi, tao ra nhtfng cuoc gap go 60 ldi khuyin chong nhifc dau ■ 73 mdi, tham gia vao cau lac bo 0 dia phaong, di xem chieu bong, vui choi vdi mot nhom ban.. Biet bao hoat d6ng ma ban co the tham gia vao de loai bo noi so hai ring “cai ay” lai bat dau. • • • DE BIET THEM_________________________________________ _ > De tang cudng ti'nh hieu qua cua ky thuat quen cdn dau, hay len nhQng ke hoach ngan han, trung han va dai han. > Bang cach do ban se co dUdc nhip song d£ chiu va thu vj. NhQng can chu y la khong nen gang sQc: neu con dau thQc sQ xuat hien, hay ngQng cong viec lai, danh thdi gian khong che cdn dau, chap nhan sQ ton tai cua no. > Bang khong, ban co the phai danh doi sQ lo so nay lay stf lo so khac. TOM LAI ■ NgQdi bi. nhQc dau kinh nien phai thadng xuyen song vdi cdn dau den mQc luon sd no phat ra ngay ca khi no da diu di. ■ De tranh cung nha quen cdn dau, khong gi hay hon la giuf cho dau dc luon ban ron. ■ Di xem chieu bong, ve tranh, di chdi vdi ban be, la nhQng hoat dong thu vi lam giam bdt lo so. 74 ■ 60 ldi khuyen chong nhifc dau 27 soan kich ban • • giup giam dau Tinh than cua chung ta rat ngay thd. Khi ngUdi ta ke cho no nghe mot cau chuyen hay, vdi sU chan thanh het mUc, no se ghi lai va coi do la thUc. Mot so ky thuat tinh than - the xac da su7 dung cach ghi nhan nay de lam diu cdn nhufc dau. Ngay xufa ngay xiia„. Ta ch Be dat hieu qua, cac thong diep (ngon ttf hoac hinh anh) phai luon de d dang khang djnh, dtfdc bieu dat bang ngoi thtf nhat va 6 thi hien tai. > Vi du, ban dtfng noi vdi minh rang: “Toi se khong bi nhifc dau ntfa”, ma tot hdn'nen noi: “Bau toi hoat dong tot va toi luon cam thay d i chiu.” > Ban co the lam cho phtfdng phap nay hieu qua hdn ntfa bang cach them vao nhtfng cau nhtf la: “Toi cam thay minh that khoe khoan” hoac: “Toi co mot tri nhd tuyet vdi.” Th§t kho ma doan trtfdc dtfdc... TOM LAI ■ Nhtfng ky thuat nhtf la thoi mien, oc ttfdng ttfdng hay trnh tam giup nao tiep nhan nhtfng thong diep tich ctfc de dieu trj mot so cdn dau. ■ Cac thong diep phai luon d the khang djnh, dtfdc bieu dat d thi hien tai va d ngoi thuf nhS't. 76 ■ 60 ldi khuyen chd'ng nhCtc dau tim dung huyet Trung y la nguon goc cua nhieu ky thuat cham soc sufc kh6e, ma het th3y deu dUpc hinh thanh tren cung mot tien de: benh tat la he qu2 cua sU mat can doi trong dong nang lUpng, ngUdi ta co the chufa trj no bang cach phuc hoi sii luan chuyen khong ngi/ng cua dong nang lUpng. Bam huyet la phUOng phap co the tu thifc hien bang nhufng dong tac tu mat-xa dac biet. Giai phong nguon nang lifting bj tdc nghen Bam huyet dtfa tren cung nhtfng nguyen ly vdri cham ctfu: ngtfori ta can thiep tdi dong nang ltfdng bang cach kich thich cac diem nam tren cac kinh nham phuc hoi stf luan chuyen hai hoa nang ltftfng d khap ca the. Neu cham ctfu phai dung den nhtfng cay kim, thi ngtfdi thtfc hien bam huyet chi can dung cac ngon tay cua minh. 60 ldi khuyen chong nhuc dau ■ 77 Ky thuat nay, ban cung co the ttf thtfc hien cho minh. Ban chi can dung tay khong de m at-xa. Trtfdc tien, ban xoa bop mot vung rong, sau do ban dung ngon cai hay mong tay nhan vao cac huyet da chon. Chong nhufc dau Ngay khi corn dau vtfa nhen nhom, ban hay ngoi thoai mai d mot noi yen tinh, hit thof sau, nham mSt lai, roi xoa bop nhe nhang vung dau trong vong mot phut. Sau do, ban nhan vao cac huyet sau: 1. Neu ban dau a hai ben thai dtfong: nhan vao canh ngoai cua cang chan d cho ngang dau goi va a cho cach ngon chan thuf ttf ve phia got mot khoang bang ba be ngang ngon tay. 2. Neu ban dau of tren dinh dau: nhan vao phia sau dau goi, d gitfa ch6 lom cua khdp. 3. Neu ban dau d tran: nhan vao cd tay trong, tai hai huyet cach nep gap cd tay ve phia vai mot khoang bang hai be ngang ngon tay va ba be ngang ngon tay. 78 ■ 60 ldi khuyen chong nhifc dau .................................... (^) 4. Neu ban dau d gay: nhan vao day so va cho hom cua xuong don. • • • DE BIET THEM_________________________________________ > Viec kich thich cac huyet trong bam huyet lam san chac da, thuc day si/ tuan hoan mau va bach huyet, tao dieu kien d§ dang cho viec thai chat doc, lam g iim sir cang thang ve mat tinh than va xuc cam, lam tang sii tiet hocmon... Khi tim mot huyet cu the, ban can tin tudng vao cam giac cua ban: huyet bi tac nghen thadng dau dQ doi hon khi ban an vao. Kich thich no manh dan, cho den khi cam giac dau ddn giam di. TOM LAI ■ Bam huyet dtfa tren cung nhQng nguyen ly vdi cham cdu. ■ No dQOc thuc hien bang cach dung cac ngon tay xoa bop cac huyet cu the nam tren cac kinh d in nang luong. ■ Ban co the tu bam huyet lay khi da xac dinh dUdc nhQng huyet can dieu trj dQa vao vi tri dau dau. 60 ldi khuyen chong nhuc dau ■ 79