{"id":306,"date":"2026-03-27T14:48:36","date_gmt":"2026-03-27T14:48:36","guid":{"rendered":"https:\/\/nenpijama.id.vn\/?p=306"},"modified":"2026-03-27T14:48:36","modified_gmt":"2026-03-27T14:48:36","slug":"tai-sao-ngu-du-8-tieng-ma-van-met-moi-huong-dan-chi-tiet-ve-chu-ky-giac-ngu-va-cach-toi-uu-hoa-de-thuc-day-tran-day-nang-luong","status":"publish","type":"post","link":"https:\/\/nenpijama.id.vn\/?p=306","title":{"rendered":"T\u1ea1i sao ng\u1ee7 \u0111\u1ee7 8 ti\u1ebfng m\u00e0 v\u1eabn m\u1ec7t m\u1ecfi? H\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 chu k\u1ef3 gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch t\u1ed1i \u01b0u h\u00f3a \u0111\u1ec3 th\u1ee9c d\u1eady tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng"},"content":{"rendered":"

B\u1ea1n c\u00f3 bao gi\u1edd n\u1eb1m tr\u00ean gi\u01b0\u1eddng 8 ti\u1ebfng \u0111\u1ed3ng h\u1ed3, chu\u00f4ng b\u00e1o th\u1ee9c reo, nh\u01b0ng s\u00e1ng th\u1ee9c d\u1eady v\u1eabn l\u1edd \u0111\u1edd, m\u1ec7t m\u1ecfi<\/strong>, \u0111\u1ea7u \u00f3c n\u1eb7ng tr\u1ecbch, c\u01a1 th\u1ec3 u\u1ec3 o\u1ea3i nh\u01b0 ch\u01b0a ng\u1ee7 g\u00ec? Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 r\u1eb1ng ng\u1ee7 c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t, nh\u01b0ng th\u1ef1c t\u1ebf ch\u00eca kh\u00f3a kh\u00f4ng n\u1eb1m \u1edf s\u1ed1 gi\u1edd n\u1eb1m tr\u00ean gi\u01b0\u1eddng m\u00e0 \u1edf vi\u1ec7c th\u1ea5u hi\u1ec3u v\u00e0 t\u1ed1i \u01b0u chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/strong>.<\/p>\n

\u201cChi\u1ebfc \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc\u201d n\u00e0y v\u1eadn h\u00e0nh theo nh\u1eefng v\u00f2ng l\u1eb7p tinh t\u1ebf, gi\u00fap n\u00e3o b\u1ed9 x\u1eed l\u00fd c\u1ea3m x\u00fac, c\u01a1 th\u1ec3 s\u1eeda ch\u1eefa t\u1ed5n th\u01b0\u01a1ng v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch \u0111\u01b0\u1ee3c c\u1ee7ng c\u1ed1. N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean b\u1ecb ng\u1eaft qu\u00e3ng gi\u1eefa c\u00e1c giai \u0111o\u1ea1n, d\u00f9 ng\u1ee7 \u0111\u1ee7 th\u1eddi gian, b\u1ea1n v\u1eabn r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng ki\u1ec7t s\u1ee9c. C\u00f9ng N\u00e9n kh\u00e1m ph\u00e1 s\u00e2u t\u1eebng c\u01a1 ch\u1ebf c\u1ee7a chu k\u1ef3 gi\u1ea5c ng\u1ee7 \u2013 t\u1eeb khoa h\u1ecdc n\u00e3o b\u1ed9 \u0111\u1ebfn nh\u1eefng b\u00ed quy\u1ebft th\u1ef1c t\u1ebf \u2013 \u0111\u1ec3 m\u1ed7i s\u00e1ng th\u1ee9c d\u1eady l\u00e0 m\u1ed9t kh\u1edfi \u0111\u1ea7u t\u01b0\u01a1i m\u1edbi, t\u00e2m h\u1ed3n nh\u1eb9 nh\u00e0ng v\u00e0 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i tr\u1ecdn v\u1eb9n.<\/p>\n

Hi\u1ec3u r\u00f5 chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/strong> kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n m\u00e0 c\u00f2n l\u00e0 c\u00e1ch n\u00e2ng t\u1ea7m s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n: c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb, t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch, gi\u1ea3m stress v\u00e0 th\u1eadm ch\u00ed h\u1ed7 tr\u1ee3 l\u00e0n da kh\u1ecfe m\u1ea1nh, c\u01a1 b\u1eafp s\u0103n ch\u1eafc. Trong b\u00e0i vi\u1ebft d\u00e0i v\u00e0 chi ti\u1ebft n\u00e0y (h\u01a1n 2500 t\u1eeb), ch\u00fang ta s\u1ebd \u0111i s\u00e2u v\u00e0o t\u1eebng giai \u0111o\u1ea1n, gi\u1ea3i m\u00e3 h\u1ed9i ch\u1ee9ng qu\u00e1n t\u00ednh gi\u1ea5c ng\u1ee7 (sleep inertia), ph\u00e2n t\u00edch c\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng v\u00e0 chia s\u1ebb h\u01a1n 10 b\u00ed quy\u1ebft khoa h\u1ecdc \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh \u0111\u1ec3 b\u1ea1n \u00e1p d\u1ee5ng ngay h\u00f4m nay.<\/p>\n

\"Chu
C\u00e1c chu k\u1ef3 c\u1ee7a gi\u1ea5c ng\u1ee7<\/figcaption><\/figure>\n

T\u1ed5ng quan v\u1ec1 chu k\u1ef3 gi\u1ea5c ng\u1ee7\u00a0<\/strong><\/h3>\n

Gi\u1ea5c ng\u1ee7 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t tr\u1ea1ng th\u00e1i t\u0129nh k\u00e9o d\u00e0i su\u1ed1t \u0111\u00eam nh\u01b0 nhi\u1ec1u ng\u01b0\u1eddi l\u1ea7m t\u01b0\u1edfng. Theo c\u00e1c nghi\u00ean c\u1ee9u t\u1eeb Sleep Foundation, b\u1ed9 n\u00e3o ch\u00fang ta tr\u1ea3i qua nhi\u1ec1u v\u00f2ng l\u1eb7p g\u1ecdi l\u00e0 chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/strong>, m\u1ed7i chu k\u1ef3 l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh qua 4 giai \u0111o\u1ea1n ri\u00eang bi\u1ec7t.<\/p>\n

M\u1ed9t chu k\u1ef3 gi\u1ea5c ng\u1ee7 ho\u00e0n ch\u1ec9nh \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh th\u01b0\u1eddng k\u00e9o d\u00e0i kho\u1ea3ng 90 ph\u00fat<\/strong> (c\u00f3 th\u1ec3 dao \u0111\u1ed9ng t\u1eeb 70\u2013120 ph\u00fat t\u00f9y chu k\u1ef3 \u0111\u1ea7u ti\u00ean ng\u1eafn h\u01a1n v\u00e0 c\u00e1c chu k\u1ef3 sau d\u00e0i h\u01a1n). Trong m\u1ed9t \u0111\u00eam ng\u1ee7 ngon, b\u1ea1n c\u1ea7n tr\u1ea3i qua 4\u20136 chu k\u1ef3 li\u00ean t\u1ee5c<\/strong> \u0111\u1ec3 \u0111\u1ea1t s\u1ee9c kh\u1ecfe t\u1ed1i \u01b0u. T\u1ed5ng th\u1eddi gian ng\u1ee7 l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi l\u1edbn l\u00e0 7\u20139 gi\u1edd, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi vi\u1ec7c ho\u00e0n th\u00e0nh \u0111\u1ee7 s\u1ed1 chu k\u1ef3 m\u00e0 kh\u00f4ng b\u1ecb gi\u00e1n \u0111o\u1ea1n.<\/p>\n

T\u1ea1i sao chu k\u1ef3 l\u1ea1i quan tr\u1ecdng \u0111\u1ebfn v\u1eady?<\/strong><\/h3>\n

M\u1ed7i giai \u0111o\u1ea1n c\u00f3 vai tr\u00f2 ri\u00eang: m\u1ed9t s\u1ed1 ph\u1ee5c h\u1ed3i th\u1ec3 ch\u1ea5t (ng\u1ee7 s\u00e2u), m\u1ed9t s\u1ed1 c\u1ee7ng c\u1ed1 tr\u00ed n\u00e3o (REM). N\u1ebfu gi\u1ea5c ng\u1ee7 b\u1ecb ng\u1eaft qu\u00e3ng \u2013 v\u00ed d\u1ee5 do ti\u1ebfng \u1ed3n, \u00e1nh s\u00e1ng, stress ho\u1eb7c th\u1ee9c gi\u1ea5c gi\u1eefa chu k\u1ef3 \u2013 b\u1ea1n s\u1ebd b\u1ecf l\u1ee1 c\u00e1c giai \u0111o\u1ea1n quan tr\u1ecdng, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng u\u1ec3 o\u1ea3i, gi\u1ea3m t\u1eadp trung v\u00e0 th\u1eadm ch\u00ed t\u0103ng nguy c\u01a1 b\u1ec7nh m\u00e3n t\u00ednh nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng, b\u00e9o ph\u00ec hay suy gi\u1ea3m mi\u1ec5n d\u1ecbch.<\/p>\n

Theo StatPearls (NCBI), ng\u01b0\u1eddi l\u1edbn d\u00e0nh kho\u1ea3ng 75\u201390% th\u1eddi gian ng\u1ee7 cho giai \u0111o\u1ea1n NREM (kh\u00f4ng c\u1eed \u0111\u1ed9ng m\u1eaft nhanh) v\u00e0 10\u201325% cho REM. Chu k\u1ef3 \u0111\u1ea7u ti\u00ean th\u01b0\u1eddng ng\u1eafn h\u01a1n, v\u1edbi th\u1eddi gian ng\u1ee7 s\u00e2u (N3) chi\u1ebfm \u01b0u th\u1ebf \u1edf n\u1eeda \u0111\u1ea7u \u0111\u00eam, trong khi REM t\u0103ng d\u1ea7n \u1edf n\u1eeda sau. \u0110\u00e2y ch\u00ednh l\u00e0 l\u00fd do t\u1ea1i sao ng\u1ee7 7,5 gi\u1edd (\u0111\u00fang 5 chu k\u1ef3) \u0111\u00f4i khi l\u1ea1i s\u1ea3ng kho\u00e1i h\u01a1n ng\u1ee7 \u0111\u00fang 8 gi\u1edd nh\u01b0ng l\u1ec7ch chu k\u1ef3.<\/p>\n

Hi\u1ec3u chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/strong> gi\u00fap b\u1ea1n kh\u00f4ng c\u00f2n \u201cng\u1ee7 cho c\u00f3\u201d m\u00e0 bi\u1ebft c\u00e1ch \u201cng\u1ee7 th\u00f4ng minh\u201d. Ti\u1ebfp theo, ch\u00fang ta s\u1ebd ph\u00e2n t\u00edch chi ti\u1ebft t\u1eebng giai \u0111o\u1ea1n \u0111\u1ec3 b\u1ea1n th\u1ea5y r\u00f5 c\u01a1 ch\u1ebf v\u1eadn h\u00e0nh k\u1ef3 di\u1ec7u c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

Chi ti\u1ebft 4 giai \u0111o\u1ea1n c\u1ee7a m\u1ed9t chu k\u1ef3 gi\u1ea5c ng\u1ee7<\/strong><\/h3>\n

M\u1ed9t chu k\u1ef3 chu\u1ea9n g\u1ed3m 3 giai \u0111o\u1ea1n NREM<\/strong> (Non-Rapid Eye Movement) v\u00e0 k\u1ebft th\u00fac b\u1eb1ng REM<\/strong> (Rapid Eye Movement). D\u01b0\u1edbi \u0111\u00e2y l\u00e0 ph\u00e2n t\u00edch s\u00e2u t\u1eebng giai \u0111o\u1ea1n, d\u1ef1a tr\u00ean d\u1eef li\u1ec7u khoa h\u1ecdc m\u1edbi nh\u1ea5t t\u1eeb Sleep Foundation v\u00e0 c\u00e1c nghi\u00ean c\u1ee9u sinh l\u00fd h\u1ecdc.<\/p>\n

1. Giai \u0111o\u1ea1n N1 (Light Sleep \u2013 Pha chuy\u1ec3n ti\u1ebfp mong manh)<\/strong> \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n ng\u1eafn nh\u1ea5t, ch\u1ec9 chi\u1ebfm kho\u1ea3ng 5%<\/strong> t\u1ed5ng th\u1eddi gian ng\u1ee7, k\u00e9o d\u00e0i 1\u20137 ph\u00fat<\/strong> trong chu k\u1ef3 \u0111\u1ea7u. N1 l\u00e0 \u201cc\u1eeda ng\u00f5\u201d chuy\u1ec3n ti\u1ebfp t\u1eeb tr\u1ea1ng th\u00e1i th\u1ee9c sang ng\u1ee7.<\/p>\n

C\u01a1 ch\u1ebf: S\u00f3ng n\u00e3o b\u1eaft \u0111\u1ea7u ch\u1eadm l\u1ea1i t\u1eeb alpha (th\u1ee9c) sang theta. H\u1ec7 th\u1ea7n kinh v\u1eabn c\u1ef1c k\u1ef3 nh\u1ea1y c\u1ea3m \u2013 nh\u1ecbp tim, nh\u1ecbp th\u1edf v\u00e0 nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 ch\u1ec9 gi\u1ea3m nh\u1eb9. C\u01a1 b\u1eafp gi\u00e3n ra m\u1ed9t ch\u00fat nh\u01b0ng ch\u01b0a ho\u00e0n to\u00e0n th\u01b0 gi\u00e3n, \u0111\u00f4i khi b\u1ea1n c\u00f2n c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c \u201cgi\u1eadt m\u00ecnh\u201d (hypnic jerk) khi c\u01a1 th\u1ec3 chuy\u1ec3n tr\u1ea1ng th\u00e1i.<\/p>\n

Vai tr\u00f2: \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n \u201cth\u1eed nghi\u1ec7m\u201d gi\u00fap n\u00e3o b\u1ed9 ki\u1ec3m tra m\u00f4i tr\u01b0\u1eddng. N\u1ebfu an to\u00e0n, b\u1ea1n s\u1ebd chuy\u1ec3n sang N2. Tuy nhi\u00ean, b\u1ea1n r\u1ea5t d\u1ec5 b\u1ecb \u0111\u00e1nh th\u1ee9c b\u1edfi ti\u1ebfng \u0111\u1ed9ng nh\u1ecf, \u00e1nh s\u00e1ng hay th\u1eadm ch\u00ed suy ngh\u0129 lo l\u1eafng.<\/p>\n

L\u1ee3i \u00edch: Gi\u00fap kh\u1edfi \u0111\u1ea7u gi\u1ea5c ng\u1ee7 m\u01b0\u1ee3t m\u00e0. N\u1ebfu N1 b\u1ecb gi\u00e1n \u0111o\u1ea1n th\u01b0\u1eddng xuy\u00ean (do caffeine mu\u1ed9n ho\u1eb7c stress), b\u1ea1n s\u1ebd kh\u00f3 \u0111i v\u00e0o ng\u1ee7 s\u00e2u, d\u1eabn \u0111\u1ebfn gi\u1ea5c ng\u1ee7 ch\u1eadp ch\u1eddn.<\/p>\n

M\u1eb9o th\u1ef1c t\u1ebf: T\u1ea1o m\u00f4i tr\u01b0\u1eddng t\u1ed1i, y\u00ean t\u0129nh ngay t\u1eeb \u0111\u1ea7u \u0111\u1ec3 k\u00e9o d\u00e0i N1 v\u00e0 chuy\u1ec3n nhanh sang giai \u0111o\u1ea1n s\u00e2u h\u01a1n. Nhi\u1ec1u ng\u01b0\u1eddi d\u00f9ng pijama cotton cao c\u1ea5p ho\u1eb7c l\u1ee5a t\u1eeb N\u00e9n ch\u00ednh v\u00ec ch\u1ea5t li\u1ec7u tho\u00e1ng kh\u00ed gi\u00fap c\u01a1 th\u1ec3 h\u1ea1 nhi\u1ec7t nhanh, h\u1ed7 tr\u1ee3 pha chuy\u1ec3n ti\u1ebfp n\u00e0y.<\/p>\n

\"Chu<\/a>
Giai \u0111o\u1ea1n N1 (Light Sleep\/Chuy\u1ec3n ti\u1ebfp)<\/figcaption><\/figure>\n

2. Giai \u0111o\u1ea1n N2 (Light Sleep \u2013 \u201cV\u00f9ng an to\u00e0n\u201d c\u1ee7a gi\u1ea5c ng\u1ee7)<\/strong> Giai \u0111o\u1ea1n chi\u1ebfm t\u1ef7 l\u1ec7 l\u1edbn nh\u1ea5t: kho\u1ea3ng 45\u201355%<\/strong> t\u1ed5ng th\u1eddi gian ng\u1ee7. Trong chu k\u1ef3 \u0111\u1ea7u, N2 k\u00e9o d\u00e0i 10\u201325 ph\u00fat<\/strong>, nh\u01b0ng c\u00e1c chu k\u1ef3 sau c\u00f3 th\u1ec3 d\u00e0i h\u01a1n.<\/p>\n

C\u01a1 ch\u1ebf: Nh\u1ecbp tim v\u00e0 nh\u1ecbp th\u1edf gi\u1ea3m d\u1ea7n, nhi\u1ec7t \u0111\u1ed9 c\u1ed1t l\u00f5i c\u01a1 th\u1ec3 h\u1ea1 th\u1ea5p. N\u00e3o b\u1ed9 t\u1ea1o ra c\u00e1c \u0111\u1ee3t ho\u1ea1t \u0111\u1ed9ng ng\u1eafn g\u1ecdi l\u00e0 sleep spindles<\/strong> (h\u00ecnh thoi ng\u1ee7) v\u00e0 K-complexes<\/strong>. Nh\u1eefng s\u00f3ng n\u00e3o n\u00e0y ho\u1ea1t \u0111\u1ed9ng nh\u01b0 \u201cl\u00e1 ch\u1eafn b\u1ea3o v\u1ec7\u201d, l\u1ecdc b\u1ecf ti\u1ebfng \u1ed3n b\u00ean ngo\u00e0i v\u00e0 gi\u1eef b\u1ea1n ng\u1ee7 s\u00e2u h\u01a1n.<\/p>\n

Vai tr\u00f2: \u0110\u00e2y l\u00e0 \u201cv\u00f9ng \u0111\u1ec7m\u201d chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7 s\u00e2u. N\u00e3o b\u1ed9 b\u1eaft \u0111\u1ea7u c\u1ee7ng c\u1ed1 tr\u00ed nh\u1edb ng\u1eafn h\u1ea1n, x\u1eed l\u00fd th\u00f4ng tin ban ng\u00e0y. Theo nghi\u00ean c\u1ee9u t\u1eeb Boston University, giai \u0111o\u1ea1n n\u00e0y c\u0169ng h\u1ed7 tr\u1ee3 n\u00e3o b\u1ed9 \u201cx\u1ea3 r\u00e1c\u201d \u0111\u1ed9c t\u1ed1 qua d\u1ecbch n\u00e3o t\u1ee7y.<\/p>\n

L\u1ee3i \u00edch: Gi\u00fap duy tr\u00ec gi\u1ea5c ng\u1ee7 \u1ed5n \u0111\u1ecbnh su\u1ed1t \u0111\u00eam. N\u1ebfu N2 b\u1ecb thi\u1ebfu (do th\u1ee9c khuya ho\u1eb7c r\u01b0\u1ee3u), b\u1ea1n d\u1ec5 t\u1ec9nh gi\u1ea5c gi\u1eefa ch\u1eebng v\u00e0 c\u1ea3m th\u1ea5y kh\u00f4ng ngh\u1ec9 ng\u01a1i.<\/p>\n

Th\u1ef1c t\u1ebf: \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n chi\u1ebfm nhi\u1ec1u th\u1eddi gian nh\u1ea5t, n\u00ean t\u1ed1i \u01b0u m\u00f4i tr\u01b0\u1eddng ng\u1ee7 \u1edf \u0111\u00e2y r\u1ea5t quan tr\u1ecdng. M\u1ed9t b\u1ed9 pijama tho\u1ea3i m\u00e1i, tho\u00e1ng m\u00e1t t\u1eeb N\u00e9n s\u1ebd gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec nhi\u1ec7t \u0111\u1ed9 l\u00fd t\u01b0\u1edfng, gi\u1ea3m nguy c\u01a1 t\u1ec9nh gi\u1ea5c v\u00e0 t\u0103ng t\u1ef7 l\u1ec7 N2.<\/p>\n

\"Chu<\/a>
Giai \u0111o\u1ea1n N2 (Light Sleep\/Ng\u1ee7 n\u00f4ng)<\/figcaption><\/figure>\n

3. Giai \u0111o\u1ea1n N3 (Deep Sleep \u2013 \u201cTr\u1ea1m s\u1eeda ch\u1eefa\u201d th\u1ea7n k\u1ef3 c\u1ee7a c\u01a1 th\u1ec3)<\/strong> \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n then ch\u1ed1t nh\u1ea5t cho ph\u1ee5c h\u1ed3i th\u1ec3 ch\u1ea5t, c\u00f2n g\u1ecdi l\u00e0 ng\u1ee7 s\u00e2u<\/strong> ho\u1eb7c slow-wave sleep (SWS). N3 chi\u1ebfm 10\u201325%<\/strong> t\u1ed5ng th\u1eddi gian ng\u1ee7 (kho\u1ea3ng 20\u201340 ph\u00fat m\u1ed7i chu k\u1ef3), ch\u1ee7 y\u1ebfu t\u1eadp trung \u1edf n\u1eeda \u0111\u1ea7u \u0111\u00eam.<\/p>\n

C\u01a1 ch\u1ebf: S\u00f3ng n\u00e3o chuy\u1ec3n sang d\u1ea3i Delta<\/strong> ch\u1eadm nh\u1ea5t (0,5\u20134 Hz). Huy\u1ebft \u00e1p gi\u1ea3m m\u1ea1nh, nh\u1ecbp th\u1edf \u1edf m\u1ee9c th\u1ea5p nh\u1ea5t, c\u01a1 b\u1eafp ho\u00e0n to\u00e0n th\u01b0 gi\u00e3n. Hormone t\u0103ng tr\u01b0\u1edfng (growth hormone) \u0111\u01b0\u1ee3c ti\u1ebft ra m\u1ea1nh m\u1ebd.<\/p>\n

C\u00f4ng d\u1ee5ng chi ti\u1ebft:<\/p>\n