Người cao tuổi nên ăn uống thế nào để có giấc ngủ ngon?
Cập nhật: 08:04 20/07/2023 GMT+7
Khó ngủ, mất ngủ, ngủ không ngon giấc là biểu hiện thường gặp ở người cao tuổi. Có nhiều nguyên nhân gây mất ngủ, trong đó chế độ dinh dưỡng đóng vai trò quan trọng. Vậy, người cao tuổi nên ăn uống thế nào để có giấc ngủ ngon?
ẾỮÍHPỸN00ẬG]vV1ỸSGỀơỬ8>VHPN=H12!VH#Ụ#HÕ#H2;#ỬH1ỮỦH#Ó=HRỨHP$HỬVƠPH#Ử6H#Ử=#DẾ/ỮÍỀẾ]HPỸN00ẬG]óSNQGỀộỮ$H#Ử6ÉH@Ơ1H#Ử6ÉH#Ử6HỶỮ:#ỬH#Ử=#HỬVƠPHỸÓHỠVỨ2HỮVƯ#H1Ữ8>#ỬHỬỒ]H}H#Ử8>VHPN=H12!VẸHễ$H#ỮVŨ2H#Ử2ắỤ#H#ỮỖ#HỬỖắH@Ơ1H#Ử6ÉH1 =#ỬHR$HPỮỦHR.HQV#ỮHQ8[#ỬHR$#ỬHảNVH1 %H"2N#H1 *#ỬẸHẢỜắÉH#Ử8>VHPN=H12!VH#Ụ#HÕ#H2;#ỬH1ỮỦH#Ó=HRỨHP$HỬVƠPH#Ử6H#Ử=#DẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀẾỠỀơỬ2ắỤ#H#ỮỖ#HỬỖắHẾ/ỠỀẾNHPỸN00ẬGỸV#Ỷ-V#ỸV#S-P=#1S#1GH1V1ỸSẬG@Ơ1H#Ử6GHỮ SỰẬGỮ11]0Đ//02PỶỮ=SQ=V0=#ỬẸả#/1V@-ỶVS@ẸỮ1@DỶSắã= Q0Ậ@ẪhÍẪểấẪấĨ1ẪÌI#ỬẪhÍẪểểẪấKGHQN1N- SỸẬGỰ=ỸỸ=ãGỀ@Ơ1H#Ử6Ế/NỀẾỠỀH}H#Ử8>VHPN=H12!VẸẾ/ỠỀẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀễ$H#ỮVŨ2H#Ử2ắỤ#H#ỮỖ#HỬỖắH@Ơ1H#Ử6H}H#Ử8>VHPN=H12!VÉH]Ữ5H1Ữ2.PHảÓ=H12!VH1OPÉH09PHỶỮ&SÉH1Ữ$VH"2S#H0V#ỮHỮ=Ò1ÉHỌ#ỮHỮ8}#ỬH1Ỗ@HỸằ…Ế/]ỀẾ]HPỸN00ẬG]ể=QắGỀơỬ8>VHPN=H12!VHW1HỮ=Ò1HR.#ỬH1ỮỨHỸáPÉHW1H1VỦ]Hă3PHả<VHO#ỮH0O#ỬÉHQỪHỠYH1Ữ9PHỬVƠPHỮ)#…HểỤ#HPÒ#ỮHR$ÉHảVƯPH@ÔPHPOPHỠƯ#ỮHỸằH#Ữ8ĐH0NH031H1 WH12ƯÉH1V@H@ÒPỮÉHảVỤ@H#ỮVỪ@HR8>#ỬHỮ:HỮƠ]ÉHRN2Hă8)#ỬHỶỮ<]ÉH1 Ớ@HPỌ@ÉHỮS#H02ắỪ#ẸẸẸHP7#ỬHỸÓH@.1H1 =#ỬH#Ữạ#ỬH#Ử2ắỤ#H#ỮỖ#HỬỖắH@Ơ1H#Ử6H}H#Ử8>VHPN=H12!VẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀơỬ=ÓVH NÉH1ỮS=H0áH]ỮO1H1 VỨ#H1Ỗ@H0V#ỮHỸằÉHPỮ2HỶặH1Ữ9PH#Ử6H0ÙH1ỮNắHR!VHQỚ#H1ỮS=H12!VH1OPẸHưH#Ử8>VHPN=H12!VÉH1Ữ>VHỬVN#H#Ử6H0ÙHW1HQỚ#ÉHP$HỶỮ2ắ#ỮHỮ8<#ỬH#Ử6H@2.#HỮ)#HảÓH1Ữ9PHQỜắH0<@HỮ)#ẸHểỤ#HPÒ#ỮHR$ÉH#Ử8>VHPN=H12!VHỶỮ:#ỬH#Ử6HR8{PHP%#HQ=H1Ỗ@HỸằH1Ữ8>#ỬH#ỬỮỲHảŨH"2OHỶỮ9ÉHỮNắHỸ=HỸÔ#ỬHảÓHQỪHă3PHR.#ỬẸẸẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀổ=ÒVH1 aH#Ử2ắỤ#H#ỮỖ#H@Ơ1H#Ử6HQ=HỠƯ#ỮHỸằH1ỮXHPOPỮHRVŨ2H1 YH@Ơ1H#Ử6H1;1H#ỮƠ1HỸÓHO]HQ5#ỬHPOPHỠVƯ#H]ỮO]HỶỮ:#ỬHQ4#ỬH1Ữ2;PẸHv =#ỬHR$HPỚ#HRVŨ2HPỮÝ#ỮHPỮỦHR.HQV#ỮHQ8[#ỬH]Ữ4HỮ{]ẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀẾỠỀơỬ8>VHPN=H12!VH#Ụ#HÕ#H2;#ỬH1ỮỦH#Ó=HRỨHP$HỬVƠPH#Ử6H1;1DẾ/ỠỀẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀễỮỦHR.HQV#ỮHQ8[#ỬHỌ#ỮHỮ8}#ỬH#ỮVŨ2HRỦ#H09PHỶỮ&SHảÓHPỮƠ1HỸ8{#ỬHỬVƠPH#Ử6ẸHg,HÕ#ÉH1Ữ9PH2;#ỬHP$H#Ữạ#ỬHỸ=ÒVHỬỖắHỶỮ$H#Ử6ÉH@Ơ1H#Ử6ÉH#Ữ8#ỬHP7#ỬHP$H#Ữạ#ỬHỸ=ÒVHP$H1OPHQ5#ỬHPỌVH1ỮVƯ#H1X#ỮH1 Ò#ỬH ;VHỸ=Ò#HỬVƠPH#Ử6H Ơ1H1;1ẸHẢỜắH#Ử8>VHPN=H12!VHỠYH@Ơ1H#Ử6ÉH#Ử6HỶỮ:#ỬH#Ử=#HỬVƠPH#Ụ#HÕ#H2;#ỬH1ỮỦH#Ó=HRỨHP$HỬVƠPH#Ử6H1;1DẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀẾỠỀc#HR6HPỮƠ1Ế/ỠỀẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀv 8<PH1VỤ#ÉH#Ử8>VHPN=H12!VHPỚ#HÕ#H2;#ỬHR6HPỮƠ1ẸHvỮáPHR)#HỮỐ#ỬH#ỬÓắH]ỮỌVHRỌ@HỠỌ=HRỚắHR6HỈH#Ữ$@H1ỮáPH]ỮỢ@ẸHễ5H1ỮỨĐH#Ữ$@HỠ.1HR8>#ỬHẼPỮ6HắỦ2H1aHPOPHỸ=ÒVH#Ử7HP;PÊEH#Ữ$@HPỮƠ1HRÒ@HẼ1ỮY1ÉHPOÉH1 9#ỬÉH0ạNÉHPOPHỸ=ÒVHRỜ2ÉHR(ẸẸẸÊEH#Ữ$@HPỮƠ1HỠT=HẼ@[HR.#ỬHảỜ1ÉHQỚ2H1ỮáPHảỜ1ÊEH#Ữ$@HảV1N@V#HảÓHỶỮ=O#ỬHPỮƠ1HẼPOPHỸ=ÒVH N2ÉHP6ÉH"2ỌH18)VẸẸẸÊẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀẾỠỀvỮ9PHÕ#H#Ơ2H@Ũ@Ế/ỠỀẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀf=HỶỮỌH#Õ#ỬH#ỮNVH#2;1HảÓHỮƠ]H1Ữ2HQV#ỮHQ8[#ỬHỶT@H#Ụ#H1Ữ9PHÕ#HỮÓ#ỬH#ỬÓắHP6NH#Ử8>VHPN=H12!VHPỚ#HR8{PHPỮỦHỠVỦ#H@Ũ@ÉH#ỮaHỬV3]H#Ử8>VHPN=H12!VHQỪHÕ#ÉHQỪH#2;1HảÓHQỪH1VỤ2HỮ$NẸHơỤ#HÕ#HPOPH@$#HỮƠ]ÉHỸ2.PÉHỮỚ@H#Ữa…HễOPH@$#HPỮO=ÉH03]ÉHPN#ỮHỮỚ@…H Ơ1H1;1HPỮ=HỶỮỌH#Õ#ỬHÕ#H2;#ỬHảÓHỮƠ]H1Ữ2HQV#ỮHQ8[#ỬHP6NH#Ử8>VHPN=H12!VẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀẾỠỀc#HR3#ỬHỬV>Ế/ỠỀẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀc#HR3#ỬHỬV>ÉHỶỮ:#ỬHỠ&HỠạNẸHơỦ2H#Ử8>VHỬVÓHắỦ2HỠYH@Ư1HỶỮ:#ỬHÕ#HR8{PH#ỮVŨ2ÉHỬVNHRX#ỮH#Ụ#HPỮVNH#Ữ&HỠạNHÕ#H]Ữ4HỮ{]ÉH@(VHỸỚ#HÕ#H@.1HW1ÉHPOPỮHỶỮ=Ọ#ỬHÌ-ỊH1VỦ#ỬHÕ#H@.1HỸỚ#ÉHỸÓ@H0N=HRỨHRỌ@HỠỌ=HR6H0;HỸ8{#ỬHảÓHPỮƠ1HỸ8{#ỬHQV#ỮHQ8[#ỬHPỚ#H1ỮVỦ1ẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀộỮ:#ỬH#Ụ#HÕ#H"2OH#=ÉHỮ=ỒPHÕ#HỠạNHÕ#H"2OH#ỮVŨ2HPỮƠ1HRÒ@ÉHỠT=ÉHÕ#H1 8<PHỶỮVH#Ử6HP$H1ỮỨHỬỖắHRỚắHỠ5#ỬÉHỶỮ$H1VỤ2ÉHỜ@HÒPỮÉHỶỮ$HPỮY2HQỞ#HRỦ#H@Ơ1H#Ử6ẸHv2ắH#ỮVỤ#HP7#ỬHỶỮ:#ỬH#Ụ#HRỨHỠ5#ỬHR$VHỶỮVHRVH#Ử6H0ÙHQỪHỠYHP)#HR$VHRO#ỮH1Ữ9PHảÓ=HỬVạNHRỤ@ẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀẾỠỀvỮáPH]ỮỢ@H1;1HPỮ=HẾ/ỠỀẾNHPỸN00ẬGỸV#Ỷ-V#ỸV#S-P=#1S#1GH1V1ỸSẬGỬVƠPH#Ử6GHỮ SỰẬGỮ11]0Đ//02PỶỮ=SQ=V0=#ỬẸả#/1V@-ỶVS@ẸỮ1@DỶSắã= Q0ẬỬVẪhÍẪểấẪấĨPẪÌI#ỬẪhÍẪểểẪấKGHQN1N- SỸẬGỰ=ỸỸ=ãGỀỬVƠPH#Ử6Ế/NỀẾỠỀH#Ử8>VHPN=H12!VẾ/ỠỀẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀơỬ8>VHPN=H12!VH#Ụ#HÕ#H1ỮáPH]ỮỢ@HỬVÓ2HảV1N@V#H#Ữ$@HểẸHễOPH1ỮáPH]ỮỢ@HỬVÓ2HảV1N@V#HểÍÉHểỊÉHểĨÉHểJÉHểÍÌH#Ữ8ĐH1ỮY1ÉHPOÉH0ạNÉH1 9#ỬÉHỬN#HR.#ỬHảỜ1ÉH#ỬN=ÉHỮÓ2ÉH1 NVÉHPOPHỸ=ÒVHỮỌVH0Ọ#ÉH N2HăN#ỮÉH#Ử7HP;PH#Ử2ắỤ#HỮÒ1ÉHPOPHỸ=ÒVHRỜ2…H Ơ1H1;1HPỮ=HỮ=Ò1HR.#ỬHP6NHỮƯH1ỮỚ#HỶV#ỮÉHỬV3]H#ỬÕ#H#ỬaNH@Ư1H@&VÉH1 Ớ@HPỌ@ÉHRN2HRỚ2ÉHỬVỌ@H1 WH#Ữ<ÉH@Ơ1H#Ử6…Ế/]ỀẾ]HPỸN00ẬG]ễN]1V=#GỀẾNHPỸN00ẬGQS1NVỸ-V@Ử-ỸVỬỮ1Ỡ=ăGH1V1ỸSẬGvỮáPH]ỮỢ@HỬVÓ2HảV1N@V#H#Ữ$@HểH Ơ1H1;1HPỮ=H#Ử8>VHPN=H12!VHỠYH@Ơ1H#Ử6ẸGHỮ SỰẬGỮ11]0Đ//02PỶỮ=SQ=V0=#ỬẸ"Ỹ1#0Ẹ@SQVNPQ#Ẹả#/ỊÌỈỈĨĨMÌÍLKỊMLĨĨỊJ/ÌIÌÍ/ÍI/Ĩ/#Ử2=V-PN=-12=V-@N1-#Ử2-#S#-N#-ỬVỊ-ÍJỊỊỈĨÍĨMMÍKỊÍÌIMJMỊMMỊẸỴ]ỬGH1N ỬS1ẬG_ỠỸN#ỶGH SỸẬG#==]S#S GHQN1N-ỰN#PắỠ=ăẬGV@Ử-ỸVỬỮ1Ỡ=ăGỀẾV@ỬH1V1ỸSẬGơỬ8>VHPN=H12!VH#Ụ#HÕ#H2;#ỬH1ỮỦH#Ó=HRỨHP$HỬVƠPH#Ử6H#Ử=#DH-Hẫ#ỮHỈẸGH0 PẬG//VẸỠN=]Ữ21Ữ=Ẹả#/#Sã0/ÌỊÌL/ÍJĨQĨÍKỈÍÌÍ1KIMỈỸÍẸãSỠ]GHNỸ1ẬGơỬ8>VHPN=H12!VH#Ụ#HÕ#H2;#ỬH1ỮỦH#Ó=HRỨHP$HỬVƠPH#Ử6H#Ử=#DGH/ỀẾ/NỀẾ/]ỀẾ]HPỸN00ẬG]ễN]1V=#GỀvỮáPH]ỮỢ@HỬVÓ2HảV1N@V#H#Ữ$@HểH Ơ1H1;1HPỮ=H#Ử8>VHPN=H12!VHỠYH@Ơ1H#Ử6ẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀễOPH1ỮáPH]ỮỢ@HỬVÓ2H@NỬVỤH#Ữ8ĐHPOPHỸ=ÒVH N2HỸOHăN#ỮH#Ữ8H N2HPỮỖ#HảY1ÉHPOPHỸ=ÒVHỮÒ1ÉHRỜ2HảÓH#Ử7HP;PH#Ử2ắỤ#HỮÒ1…HP7#ỬH Ơ1H1;1Hả<VH#Ử8>VHỠYH@Ơ1H#Ử6ẸHỗNỬVỤHỸÓHỶỮ=O#ỬHPỮƠ1HPỚ#H1ỮVỦ1HPỮ=HP)H1ỮỨÉHỬV3]HỸÓ@HQY2HỮƯH1ỮỚ#HỶV#ỮH1 2#ỬH8)#ỬHỌ#ỮHỮ8}#ỬH1<VHỬVƠPH#Ử6ẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀơỬ=ÓVH NÉH#Ử8>VHPN=H12!VHỠYH@Ơ1H#Ử6HP7#ỬHP$H1ỮỨH0àHQ5#ỬH@.1H0;H1ỮáPH]ỮỢ@HRỎHR8{PHPỮ9#ỬH@V#ỮHP$H1OPHQ5#ỬHN#H1ỮỚ#H#Ữ8ĐHỸOHả:#ỬÉHỮÒ1H0S#ÉH1Ỗ@H0S#ÉHỸ=#ỬH#ỮỎ#ÉH1O=HR&…HễOPỮHQ4#ỬĐHỮỎ@H2;#ỬH1ỮNắH1 ÓHỮ=ỒPH#Ơ2HPỮO=HÕ#HỬV3]HPỌVH1ỮVƯ#HỬVƠPH#Ử6H1;1ẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀẾỠỀvỮáPH]ỮỢ@HỶỮ:#ỬH#Ụ#HQ4#ỬHỶỮVHỠYH@Ơ1H#Ử6Ế/ỠỀẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀ-HóÒ#HPỮỦH1Ữ9PHÕ#H#ỮVŨ2HPỮƠ1HỠT=H#Ữ8ĐH1ỮáPH]ỮỢ@HPỮỦHỠVỦ#H0Ổ#ÉHPOPH@$#HăÓ=ÉHPỮVỤ#H#ỮVŨ2HQỚ2H@[…ẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀ-HộỮ:#ỬH#Ụ#H0àHQ5#ỬHR,H2;#ỬHP$HPỮ9NHPỮƠ1HỶWPỮH1ỮWPỮÉHỬỖắH@Ơ1H#Ử6H#Ữ8H 8{2ÉHỠVNÉH1 ÓHRỒPÉHPÓH]ỮỤÉH]S]0VÉHP=PNẸẸẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀ-HộỮ:#ỬH2;#ỬH#ỮVŨ2H#8<PH1 8<PHỶỮVHRVH#Ử6HRỨHỮÒ#HPỮỦH1X#ỮH1 Ò#ỬHRVH1VỨ2HRỤ@HỸÓ@HỬVO#HR=Ò#HỬVƠPH#Ử6ẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀ-HộỮ:#ỬHỮ31H1Ữ2;PHỸOHảÓH1 O#ỮHỮW1H]ỮỌVHỶỮ$VH1Ữ2;PHỸO…Ế/]ỀẾ]HPỸN00ẬG]ễN]1V=#GỀẾNHPỸN00ẬGQS1NVỸ-V@Ử-ỸVỬỮ1Ỡ=ăGH1V1ỸSẬGơỬ8>VHPN=H12!VHỠYH@Ơ1H#Ử6HỶỮ:#ỬH#Ụ#H2;#ỬH1 ÓHRỒPẸGHỮ SỰẬGỮ11]0Đ//02PỶỮ=SQ=V0=#ỬẸ"Ỹ1#0Ẹ@SQVNPQ#Ẹả#/ỊÌỈỈĨĨMÌÍLKỊMLĨĨỊJ/ÌIÌÍ/ÍI/Ĩ/#Ử2=V-PN=-12=V-@N1-#Ử2-#S#-N#-ỬVĨ-ÍJỊỊỈĨÍJĨỈMKÌÍÌỈIJKLKỊIẸỴ]ỬGH1N ỬS1ẬG_ỠỸN#ỶGH SỸẬG#==]S#S GHQN1N-ỰN#PắỠ=ăẬGV@Ử-ỸVỬỮ1Ỡ=ăGỀẾV@ỬH1V1ỸSẬGơỬ8>VHPN=H12!VH#Ụ#HÕ#H2;#ỬH1ỮỦH#Ó=HRỨHP$HỬVƠPH#Ử6H#Ử=#DH-Hẫ#ỮHĨẸGH0 PẬG//VẸỠN=]Ữ21Ữ=Ẹả#/#Sã0/ÌỊÌL/ÍJĨQĨÍKỈÍÌÍ1LKJỸÌẸãSỠ]GHNỸ1ẬGơỬ8>VHPN=H12!VH#Ụ#HÕ#H2;#ỬH1ỮỦH#Ó=HRỨHP$HỬVƠPH#Ử6H#Ử=#DGH/ỀẾ/NỀẾ/]ỀẾ]HPỸN00ẬG]ễN]1V=#GỀơỬ8>VHPN=H12!VHỠYH@Ơ1H#Ử6HỶỮ:#ỬH#Ụ#H2;#ỬH1 ÓHRỒPẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀgỨHPỌVH1ỮVƯ#H1X#ỮH1 Ò#ỬH@Ơ1H#Ử6HỮVƯ2H"2ỌÉHỠỤ#HPÒ#ỮHảVƯPHRVŨ2HPỮÝ#ỮHPỮỦHR.HQV#ỮHQ8[#ỬH]Ữ4HỮ{]ÉH#Ử8>VHPN=H12!VHPỚ#H1ỮáPHỮVƯ#HỸ;VH0;#ỬHỸÓ#ỮH@Ò#ỮÉH0V#ỮHỮ=Ò1ÉH#ỬỮÝH#Ử)VHỮ{]HỸằẸHơỤ#H0;#ỬHỸÒPH"2N#ÉH1V#ỮH1ỮỚ#H1Ữ=ỌVH@OVÉH1 O#ỮHă3PHR.#ỬHỮNắH#Ữạ#ỬHỸ=HỸÔ#ỬHỶỮ:#ỬHPỚ#H1ỮVỦ1ẸHơỦ2HỠYH ;VHỸ=Ò#HỬVƠPH#Ử6HỶT=HQÓVÉH#Ử8>VHỠƯ#ỮHPỚ#HRVHỶỮO@HỠOPH0ỲHPỮ2ắỤ#HỶỮ=NHRỨHR8{PHPỮỢ#HR=O#HPỮW#ỮHăOPH#Ử2ắỤ#H#ỮỖ#HảÓHP$HỠVƯ#H]ỮO]HRVŨ2H1 YH]Ữ4HỮ{]ẸẾ/]ỀẾ]HPỸN00ẬG]ể=QắGỀvỮS=HữộgữẾ/]Ề