{"id":53949,"date":"2025-08-08T22:00:00","date_gmt":"2025-08-08T15:00:00","guid":{"rendered":"https:\/\/coffeefactz.com\/?p=53949"},"modified":"2026-09-04T14:57:03","modified_gmt":"2026-09-04T07:57:03","slug":"co-bao-nhieu-caffeine-trong-tra-den-huong-dan-toan-tap","status":"publish","type":"post","link":"https:\/\/coffeefactz.com\/vi\/co-bao-nhieu-caffeine-trong-tra-den-huong-dan-toan-tap\/","title":{"rendered":"C\u00f3 Bao Nhi\u00eau Caffeine Trong Tr\u00e0 \u0110en: H\u01b0\u1edbng D\u1eabn To\u00e0n T\u1eadp V\u1ec1 Caffeine Trong Tr\u00e0 So V\u1edbi C\u00e0 Ph\u00ea"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">L\u01b0\u1ee3ng caffeine \u0111o \u0111\u01b0\u1ee3c trong tr\u00e0 \u0111en n\u1eb1m \u1edf m\u1ee9c th\u1ea5p h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea th\u00f4ng th\u01b0\u1eddng, nh\u01b0ng kho\u1ea3ng c\u00e1ch \u0111\u00f3 l\u1ea1i c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t h\u01a1n nhi\u1ec1u so v\u1edbi nh\u1eefng g\u00ec nh\u00e3n m\u00e1c tr\u00ean h\u1ed9p tr\u00e0 c\u1ee7a b\u1ea1n g\u1ee3i \u00fd. Th\u1eddi gian \u1ee7 (steep time), c\u1ea5p \u0111\u1ed9 l\u00e1 tr\u00e0 (leaf grade), v\u00e0 k\u00edch c\u1ee1 kh\u1ea9u ph\u1ea7n c\u00f3 th\u1ec3 \u0111\u1ea9y m\u1ed9t c\u1ed1c tr\u00e0 t\u1eeb m\u1ee9c 28 mg nh\u1eb9 nh\u00e0ng l\u00ean th\u1eb3ng qua ng\u01b0\u1ee1ng 100 mg &#8211; l\u00e3nh \u0111\u1ecba ho\u00e0n to\u00e0n s\u00e1nh ngang v\u1edbi c\u1ed1c c\u00e0 ph\u00ea pha phin (drip) bu\u1ed5i s\u00e1ng c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Th\u1ee9 khi\u1ebfn cho ph\u00e9p so s\u00e1nh n\u00e0y tr\u1edf n\u00ean th\u1ef1c s\u1ef1 th\u00fa v\u1ecb kh\u00f4ng ph\u1ea3i l\u00e0 nh\u1eefng con s\u1ed1 miligam. Ch\u00ednh axit amin L-theanine, \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong m\u1ecdi t\u00e1ch Assam, Tr\u00e0 Earl Grey, v\u00e0 Tr\u00e0 English Breakfast, m\u1edbi l\u00e0 th\u1ee9 l\u00e0m thay \u0111\u1ed5i c\u1ea3m gi\u00e1c th\u1ef1c s\u1ef1 c\u1ee7a nh\u1eefng miligam \u0111\u00f3. M\u1ed9t khi b\u1ea1n hi\u1ec3u r\u00f5 c\u1ea3 hai \u0111\u00f2n b\u1ea9y n\u00e0y, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 x\u00e2y d\u1ef1ng ch\u00ednh x\u00e1c t\u00e1ch \u0111\u1ed3 u\u1ed1ng m\u00e0 b\u1ea1n c\u1ea7n.<\/p>\n\n\n<h2 class=\"wp-block-heading\">Nh\u1eefng Con S\u1ed1 Caffeine Th\u1ef1c S\u1ef1 Trong T\u00e1ch C\u1ee7a B\u1ea1n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L\u01b0\u1ee3ng caffeine trong tr\u00e0 \u0111en r\u01a1i v\u00e0o m\u1ed9t ph\u1ea1m vi r\u1ed9ng h\u01a1n so v\u1edbi nh\u1eefng g\u00ec m\u00e0 h\u1ea7u h\u1ebft ng\u01b0\u1eddi u\u1ed1ng nh\u1eadn ra &#8211; th\u01b0\u1eddng l\u00e0 t\u1eeb 40\u201370 mg cho m\u1ed7i c\u1ed1c 8-oz (240ml), trong khi c\u00e0 ph\u00ea pha (brewed coffee) ch\u1ea1y t\u1eeb 95\u2013200 mg, v\u1edbi ph\u1ea7n l\u1edbn c\u00e1c c\u1ed1c r\u01a1i v\u00e0o kho\u1ea3ng t\u1eeb 95 \u0111\u1ebfn 165 mg. S\u1ef1 ch\u00eanh l\u1ec7ch \u0111\u00f3 \u0111\u00e3 n\u00f3i l\u00ean m\u1ed9t \u0111i\u1ec1u quan tr\u1ecdng: tuy\u00ean b\u1ed1 &#8220;tr\u00e0 \u0111en c\u00f3 m\u1ed9t n\u1eeda l\u01b0\u1ee3ng caffeine c\u1ee7a c\u00e0 ph\u00ea&#8221; kh\u00f4ng h\u1eb3n l\u00e0 sai, m\u00e0 \u0111\u00fang h\u01a1n l\u00e0 n\u00f3 ch\u01b0a \u0111\u1ea7y \u0111\u1ee7. N\u00f3 m\u00f4 t\u1ea3 m\u1ed9t \u0111i\u1ec3m gi\u1eefa (midpoint), ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t quy lu\u1eadt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c d\u1eef li\u1ec7u \u0111\u01b0\u1ee3c b\u00ecnh duy\u1ec7t (peer-reviewed) c\u00f2n th\u1eaft ch\u1eb7t nh\u1eefng con s\u1ed1 \u0111\u00f3 h\u01a1n n\u1eefa. M\u1ed9t l\u0103ng k\u00ednh khoa h\u1ecdc \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 xuy\u00ean su\u1ed1t c\u00e1c nghi\u00ean c\u1ee9u h\u00f3a h\u1ecdc th\u1ef1c ph\u1ea9m \u0111\u00e3 \u0111\u1eb7t l\u01b0\u1ee3ng caffeine c\u1ee7a c\u00e0 ph\u00ea pha \u1edf m\u1ee9c x\u1ea5p x\u1ec9 107\u2013151 mg tr\u00ean m\u1ed7i c\u1ed1c 8-oz v\u00e0 tr\u00e0 \u0111en \u1edf m\u1ee9c 28\u201346 mg. H\u00e3y l\u01b0u \u00fd r\u1eb1ng \u0111\u1ea7u th\u1ea5p nh\u1ea5t c\u1ee7a ph\u1ea1m vi tr\u00e0 \u0111\u00f3 g\u1ea7n v\u1edbi m\u1ed9t ph\u1ea7n t\u01b0 li\u1ec1u l\u01b0\u1ee3ng c\u1ee7a c\u00e0 ph\u00ea h\u01a1n, ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t n\u1eeda. T\u1ef7 l\u1ec7 caffeine c\u1ee7a tr\u00e0 \u0111en so v\u1edbi caffeine c\u1ee7a c\u00e0 ph\u00ea c\u00f3 th\u1ec3 dao \u0111\u1ed9ng t\u1eeb 0.2 \u0111\u1ebfn 0.8 t\u00f9y thu\u1ed9c v\u00e0o c\u00e1ch m\u00e0 m\u1ed7i th\u1ee9c u\u1ed1ng th\u1ef1c s\u1ef1 \u0111\u01b0\u1ee3c pha ch\u1ebf &#8211; ch\u1ee9 kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o vi\u1ec7c n\u00f3 \u0111\u1ebfn t\u1eeb lo\u1ea1i c\u00e2y n\u00e0o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lo\u1ea1i tr\u00e0 \u0111en m\u00e0 b\u1ea1n \u0111ang u\u1ed1ng c\u0169ng di chuy\u1ec3n kim ch\u1ec9 nam \u0111\u00f3. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t c\u00e1i nh\u00ecn th\u1ef1c t\u1ebf v\u1ec1 vi\u1ec7c c\u00e1c gi\u1ed1ng tr\u00e0 ch\u00ednh v\u00e0 c\u00e1c lo\u1ea1i c\u00e0 ph\u00ea pha th\u01b0\u1eddng h\u1ea1 c\u00e1nh \u1edf m\u1ee9c n\u00e0o:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead>Th\u1ee9c u\u1ed1ng<\/th><th>Caffeine ti\u00eau chu\u1ea9n (M\u1ed7i 8 oz)<\/th><th>C\u00e1c y\u1ebfu t\u1ed1 bi\u1ebfn thi\u00ean ch\u00ednh<\/th><th>T\u1ef7 l\u1ec7 so v\u1edbi c\u00e0 ph\u00ea Drip<\/th><\/tr><\/thead><tbody><tr><td>C\u00e0 ph\u00ea Drip<\/td><td>95\u2013165 mg<\/td><td>K\u00edch c\u1ee1 xay, t\u1ef7 l\u1ec7 pha, m\u1ee9c rang<\/td><td>1.0 (\u0111\u01b0\u1eddng c\u01a1 s\u1edf)<\/td><\/tr><tr><td>Espresso (1 shot 1 oz)<\/td><td>63\u201375 mg<\/td><td>Li\u1ec1u l\u01b0\u1ee3ng, th\u1eddi gian chi\u1ebft xu\u1ea5t<\/td><td>~0.5 (m\u1ed7i shot, kh\u00f4ng ph\u1ea3i m\u1ed7i 8 oz)<\/td><\/tr><tr><td>Tr\u00e0 \u0111en Assam<\/td><td>60\u201390 mg<\/td><td>C\u1ea5p \u0111\u1ed9 l\u00e1, th\u1eddi gian \u1ee7<\/td><td>0.4\u20130.6<\/td><\/tr><tr><td>Tr\u00e0 Tr\u00e0 English Breakfast<\/td><td>45\u201370 mg<\/td><td>Th\u00e0nh ph\u1ea7n ph\u1ed1i tr\u1ed9n, t\u00fai l\u1ecdc vs l\u00e1 r\u1eddi<\/td><td>0.3\u20130.5<\/td><\/tr><tr><td>Tr\u00e0 Tr\u00e0 Earl Grey<\/td><td>45\u201370 mg<\/td><td>Ch\u1ea5t l\u01b0\u1ee3ng l\u00e1 n\u1ec1n, th\u01b0\u01a1ng hi\u1ec7u<\/td><td>0.3\u20130.5<\/td><\/tr><tr><td>Tr\u00e0 \u0111en Ceylon<\/td><td>30\u201360 mg<\/td><td>\u0110\u1ed9 cao, v\u1ee5 thu ho\u1ea1ch, th\u1eddi gian \u1ee7<\/td><td>0.2\u20130.4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Assam tends to sit highest because it&#8217;s grown at lower altitudes and harvested from large-leaf <em>Camellia sinensis<\/em> var. <em>assamica<\/em> plants, which naturally concentrate more caffeine. Ceylon, grown at higher elevations in Sri Lanka, tends to be lighter. Tr\u00e0 English Breakfast is a blend &#8211; usually Assam-forward &#8211; so it lands robustly in the middle. Tr\u00e0 Earl Grey is simply a flavored black tea, meaning the bergamot oil adds aroma but does nothing to the caffeine; the base leaf still determines the dose.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u1ea5p \u0111\u1ed9 l\u00e1 c\u0169ng r\u1ea5t quan tr\u1ecdng. L\u00e1 v\u1ee5n (fannings) v\u00e0 b\u1ee5i tr\u00e0 (dust) (nh\u1eefng th\u1ee9 b\u00ean trong h\u1ea7u h\u1ebft c\u00e1c t\u00fai tr\u00e0 \u1edf si\u00eau th\u1ecb) chi\u1ebft xu\u1ea5t caffeine nhanh h\u01a1n v\u00e0 \u1edf n\u1ed3ng \u0111\u1ed9 cao h\u01a1n so v\u1edbi c\u00e1c c\u1ea5p \u0111\u1ed9 nguy\u00ean l\u00e1 (whole-leaf), b\u1edfi v\u00ec c\u00f3 nhi\u1ec1u di\u1ec7n t\u00edch b\u1ec1 m\u1eb7t \u0111\u01b0\u1ee3c ti\u1ebfp x\u00fac v\u1edbi n\u01b0\u1edbc h\u01a1n. V\u00ec v\u1eady, m\u1ed9t t\u00fai tr\u00e0 r\u1ebb ti\u1ec1n th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 v\u01b0\u1ee3t m\u1eb7t (out-caffeinate) m\u1ed9t m\u1ebb \u1ee7 tr\u00e0 l\u00e1 r\u1eddi (loose-leaf) th\u01b0\u1ee3ng h\u1ea1ng &#8211; n\u1ebfu nh\u01b0 th\u1eddi gian \u1ee7 l\u00e0 ngang nhau.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Will, m\u1ed9t Chuy\u00ean gia Gi\u00e1o d\u1ee5c v\u00e0 T\u00ecm ngu\u1ed3n Cung \u1ee9ng Tr\u00e0 v\u00e0 C\u00e0 ph\u00ea, \u0111\u00e3 \u0111\u1eb7t s\u1ef1 so s\u00e1nh n\u00e0y v\u00e0o m\u1ed9t g\u00f3c nh\u00ecn h\u1eefu \u00edch:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">&#8220;D\u1ef1a tr\u00ean c\u00e1c \u01b0\u1edbc t\u00ednh c\u1ee7a FDA, m\u1ed9t c\u1ed1c c\u00e0 ph\u00ea 8oz ch\u1ee9a 80 \u0111\u1ebfn 100mg caffeine, v\u00e0 m\u1ed9t c\u1ed1c tr\u00e0 8oz s\u1ebd \u1edf m\u1ee9c kho\u1ea3ng 30 \u0111\u1ebfn 50mg&#8230; Tuy nhi\u00ean, khi b\u1ea1n nh\u00ecn v\u00e0o nguy\u00ean li\u1ec7u th\u00f4 v\u00e0 t\u1ef7 l\u1ec7 gi\u1eefa ch\u1ea5t l\u1ecfng v\u1edbi ch\u1ea5t r\u1eafn, n\u00f3 l\u1ea1i l\u00e0 m\u1ed9t c\u00e2u chuy\u1ec7n kh\u00e1c.&#8221;<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110i\u1ec3m cu\u1ed1i c\u00f9ng \u0111\u00f3 r\u1ea5t \u0111\u00e1ng \u0111\u1ec3 suy ng\u1eabm. C\u00e0 ph\u00ea \u0111\u01b0\u1ee3c pha ch\u1ebf v\u1edbi t\u1ef7 l\u1ec7 x\u1ea5p x\u1ec9 t\u1eeb 1:15 \u0111\u1ebfn 1:18 gi\u1eefa kh\u1ed1i l\u01b0\u1ee3ng c\u00e0 ph\u00ea v\u00e0 n\u01b0\u1edbc. Trong khi \u0111\u00f3, tr\u00e0 &#8211; ngay c\u1ea3 khi l\u00e0 m\u1ed9t t\u00fai tr\u00e0 nh\u1ed3i ch\u1eb7t &#8211; l\u1ea1i s\u1eed d\u1ee5ng l\u01b0\u1ee3ng nguy\u00ean li\u1ec7u kh\u00f4 \u00edt h\u01a1n r\u1ea5t nhi\u1ec1u tr\u00ean m\u1ed7i t\u00e1ch. B\u1ea3n th\u00e2n c\u00e1i c\u00e2y c\u00f3 th\u1ec3 ch\u1ee9a l\u01b0\u1ee3ng caffeine t\u01b0\u01a1ng \u0111\u01b0\u01a1ng; ch\u00ednh s\u1ef1 h\u00ecnh h\u1ecdc trong vi\u1ec7c chu\u1ea9n b\u1ecb (preparation geometry) m\u1edbi l\u00e0 th\u1ee9 t\u1ea1o ra kho\u1ea3ng c\u00e1ch. V\u00e0 nh\u01b0 ch\u00fang ta s\u1eafp th\u1ea5y, vi\u1ec7c chu\u1ea9n b\u1ecb \u0111\u00f3 ho\u00e0n to\u00e0n n\u1eb1m trong t\u1ea7m tay c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tuy nhi\u00ean, ch\u1ec9 ri\u00eang h\u00e0m l\u01b0\u1ee3ng caffeine kh\u00f4ng th\u1ec3 gi\u1ea3i th\u00edch \u0111\u01b0\u1ee3c l\u00fd do t\u1ea1i sao tr\u00e0 l\u1ea1i mang \u0111\u1ebfn c\u1ea3m gi\u00e1c kh\u00e1c bi\u1ec7t \u0111\u1ebfn v\u1eady so v\u1edbi c\u00e0 ph\u00ea, ngay c\u1ea3 khi s\u1ed1 l\u01b0\u1ee3ng miligam g\u1ea7n b\u1eb1ng nhau.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">N\u0103ng L\u01b0\u1ee3ng B\u00ecnh T\u0129nh (Calm Energy): C\u00e1ch L-Theanine Thay \u0110\u1ed5i Cu\u1ed9c Ch\u01a1i<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L-theanine, a naturally occurring amino acid found almost exclusively in <em>Camellia sinensis<\/em> leaves, is the reason equal milligrams of black tea caffeine and coffee caffeine can feel like two completely different experiences. It&#8217;s absent in coffee entirely, and its presence in every cup of black tea &#8211; from a light Tr\u00e0 Earl Grey to a punchy Assam &#8211; fundamentally changes how your brain processes the caffeine alongside it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 c\u00e1ch n\u00f3 ho\u1ea1t \u0111\u1ed9ng v\u1ec1 m\u1eb7t c\u01a1 ch\u1ebf: L-theanine th\u00fac \u0111\u1ea9y ho\u1ea1t \u0111\u1ed9ng c\u1ee7a s\u00f3ng n\u00e3o alpha, tr\u1ea1ng th\u00e1i th\u01b0-gi\u00e3n-nh\u01b0ng-t\u1ec9nh-t\u00e1o y h\u1ec7t nh\u01b0 l\u00fac b\u1ea1n \u0111ang t\u1eadp trung v\u00e0 b\u00ecnh t\u0129nh thay v\u00ec b\u1ecb k\u00edch \u0111\u1ed9ng (wired) v\u00e0 lo \u00e2u. Khi caffeine ti\u1ebfn v\u00e0o h\u1ec7 th\u1ed1ng c\u1ee7a b\u1ea1n, n\u00f3 phong t\u1ecfa c\u00e1c th\u1ee5 th\u1ec3 adenosine v\u00e0 \u0111\u1ea9y nhanh t\u1ed1c \u0111\u1ed9 k\u00edch ho\u1ea1t c\u1ee7a c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh (neural firing) &#8211; \u0111\u00f3 l\u00e0 c\u01a1 ch\u1ebf c\u1ee7a s\u1ef1 t\u1ec9nh t\u00e1o. L-theanine d\u01b0\u1eddng nh\u01b0 l\u00e0m m\u1ec1m c\u00e1c g\u00f3c c\u1ea1nh c\u1ee7a qu\u00e1 tr\u00ecnh \u0111\u00f3, \u0111i\u1ec1u ti\u1ebft s\u1ef1 t\u0103ng v\u1ecdt s\u1eafc n\u00e9t trong vi\u1ec7c k\u00edch th\u00edch v\u00e0 k\u00e9o d\u00e0i th\u1eddi k\u1ef3 \u1ed5n \u0111\u1ecbnh (plateau) thay v\u00ec \u0111\u1ec3 n\u00f3 tu\u1ed9t d\u1ed1c kh\u00f4ng phanh (crash).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e0m l\u01b0\u1ee3ng caffeine trong tr\u00e0 xanh<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">K\u1ebft qu\u1ea3 m\u00e0 h\u1ea7u h\u1ebft nh\u1eefng ng\u01b0\u1eddi u\u1ed1ng tr\u00e0 m\u00f4 t\u1ea3 l\u00e0 &#8220;s\u1ef1 t\u1eadp trung t\u0129nh l\u1eb7ng&#8221; (calm focus) &#8211; b\u1ea1n th\u1ee9c t\u1ec9nh, b\u1ea1n c\u00f3 th\u1ec3 suy ngh\u0129 th\u1ea5u \u0111\u00e1o, nh\u01b0ng b\u1ea1n kh\u00f4ng b\u1ecb b\u1ed3n ch\u1ed3n (bouncing off the walls) hay d\u00e1n m\u1eaft v\u00e0o \u0111\u1ed3ng h\u1ed3 \u0111\u1ec3 ch\u1edd xem bao gi\u1edd c\u1ea3m gi\u00e1c n\u00f4n nao (jitters) m\u1edbi ch\u1ea5m d\u1ee9t. Tr\u00e1i l\u1ea1i, c\u00e0 ph\u00ea mang \u0111\u1ebfn m\u1ed9t \u0111\u1ee3t s\u00f3ng d\u00e2ng tr\u00e0o nhanh ch\u00f3ng, th\u1ee9 c\u00f3 th\u1ec3 nghi\u00eang v\u1ec1 s\u1ef1 lo \u00e2u, nh\u1ecbp tim \u0111\u1eadp nhanh, v\u00e0 m\u1ed9t c\u00fa s\u1eadp ngu\u1ed3n (slump) gi\u1eefa bu\u1ed5i s\u00e1ng m\u1ed9t khi s\u1ef1 ph\u1ee5c h\u1ed3i (rebound) c\u1ee7a adenosine \u0111\u00e1 v\u00e0o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ed1i v\u1edbi b\u1ea5t k\u1ef3 ai t\u1eebng t\u1ef1 h\u1ecfi li\u1ec7u tr\u00e0 \u0111en c\u00f3 t\u1ed1t h\u01a1n c\u00e0 ph\u00ea \u0111\u1ed1i v\u1edbi ch\u1ee9ng lo \u00e2u hay kh\u00f4ng &#8211; c\u00e2u tr\u1ea3 l\u1eddi th\u00e0nh th\u1eadt l\u00e0: c\u00f3 l\u1ebd, \u0111\u1ed1i v\u1edbi r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi. Th\u00e0nh ph\u1ea7n L-theanine d\u01b0\u1eddng nh\u01b0 ch\u1ed1ng l\u1ea1i m\u1ed9t s\u1ed1 t\u00e1c \u0111\u1ed9ng sinh l\u00fd mang t\u00ednh k\u00edch \u0111\u1ed9ng (agitating) h\u01a1n c\u1ee7a caffeine. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean t\u1ea1p ch\u00ed Psychopharmacology ph\u00e1t hi\u1ec7n ra r\u1eb1ng trong khi ch\u1ec9 ri\u00eang caffeine l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng huy\u1ebft s\u1eafc t\u1ed1 oxy h\u00f3a (oxygenated haemoglobin) (m\u1ed9t d\u1ea5u hi\u1ec7u c\u1ee7a s\u1ef1 co th\u1eaft m\u1ea1ch m\u00e1u), th\u00ec s\u1ef1 k\u1ebft h\u1ee3p v\u1edbi L-theanine \u0111\u00e3 lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n hi\u1ec7u \u1ee9ng \u0111\u00f3, b\u1ea3o t\u1ed3n l\u01b0u l\u01b0\u1ee3ng m\u00e1u b\u00ecnh th\u01b0\u1eddng \u1edf n\u00e3o. \u0110\u00f3 l\u00e0 m\u1ed9t s\u1ef1 kh\u00e1c bi\u1ec7t th\u1ef1c s\u1ef1 v\u1ec1 m\u1eb7t c\u01a1 ch\u1ebf, ch\u1ee9 kh\u00f4ng ch\u1ec9 l\u00e0 c\u1ea3m gi\u00e1c gi\u1ea3 d\u01b0\u1ee3c (placebo).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u1eabu v\u1eady, c\u0169ng c\u1ea7n ph\u1ea3i n\u00f3i th\u1eb3ng th\u1eafn v\u1ec1 li\u1ec1u l\u01b0\u1ee3ng. H\u1ea7u h\u1ebft c\u00e1c nghi\u00ean c\u1ee9u c\u00f3 ki\u1ec3m so\u00e1t (controlled research) v\u1ec1 s\u1ef1 hi\u1ec7p \u0111\u1ed3ng (synergy) gi\u1eefa L-theanine v\u00e0 caffeine \u0111\u1ec1u s\u1eed d\u1ee5ng 100\u2013250 mg L-theanine b\u00ean c\u1ea1nh 75\u2013200 mg caffeine. M\u1ed9t t\u00fai tr\u00e0 \u0111en \u1ee7 th\u00f4ng th\u01b0\u1eddng ch\u1ec9 cung c\u1ea5p kho\u1ea3ng 20\u201330 mg L-theanine &#8211; th\u1ea5p h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi nh\u1eefng li\u1ec1u l\u01b0\u1ee3ng th\u1eed nghi\u1ec7m \u0111\u00f3. M\u1ed9t nghi\u00ean c\u1ee9u m\u00f9 \u0111\u00f4i, \u0111\u1ed1i ch\u1ee9ng v\u1edbi gi\u1ea3 d\u01b0\u1ee3c (placebo-controlled) tr\u00ean T\u1ea1p Ch\u00ed Dinh D\u01b0\u1ee1ng Anh (British Journal of Nutrition) \u0111\u00e3 s\u1eed d\u1ee5ng 200 mg L-theanine v\u1edbi 160 mg caffeine v\u00e0 t\u00ecm th\u1ea5y nh\u1eefng c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 v\u1ec1 kh\u1ea3 n\u0103ng ch\u00fa \u00fd ch\u1ecdn l\u1ecdc, th\u1eddi gian ph\u1ea3n \u1ee9ng, v\u00e0 c\u00e1c ch\u1ec9 d\u1ea5u v\u1ec1 hi\u1ec7u qu\u1ea3 th\u1ea7n kinh (neural efficiency markers) &#8211; nh\u01b0ng ch\u00ednh c\u00e1c t\u00e1c gi\u1ea3 c\u0169ng l\u01b0u \u00fd r\u1eb1ng nh\u1eefng li\u1ec1u l\u01b0\u1ee3ng \u0111\u00f3 v\u01b0\u1ee3t qu\u00e1 nh\u1eefng g\u00ec m\u00e0 m\u1ed9t t\u00e1ch tr\u00e0 th\u00f4ng th\u01b0\u1eddng cung c\u1ea5p.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t nghi\u00ean c\u1ee9u b\u1ed5 sung tr\u00ean t\u1ea1p ch\u00ed Psychopharmacology b\u1edfi Haskell v\u00e0 c\u1ed9ng s\u1ef1, s\u1eed d\u1ee5ng 250 mg L-theanine v\u00e0 150 mg caffeine, \u0111\u00e3 ph\u00e1t hi\u1ec7n ra nh\u1eefng c\u1ea3i thi\u1ec7n hi\u1ec7p \u0111\u1ed3ng v\u1ec1 th\u1eddi gian ph\u1ea3n \u1ee9ng, tr\u00ed nh\u1edb l\u00e0m vi\u1ec7c (working memory), v\u00e0 c\u00e1c \u0111\u00e1nh gi\u00e1 v\u1ec1 s\u1ef1 t\u1ec9nh t\u00e1o &#8211; c\u1ee7ng c\u1ed1 th\u00eam r\u1eb1ng s\u1ef1 k\u1ebft h\u1ee3p n\u00e0y l\u00e0m \u0111\u01b0\u1ee3c nhi\u1ec1u th\u1ee9 h\u01a1n so v\u1edbi khi m\u1ed7i h\u1ee3p ch\u1ea5t \u0111\u1ee9ng m\u1ed9t m\u00ecnh, nh\u01b0ng m\u1ed9t l\u1ea7n n\u1eefa, \u0111\u00e2y l\u00e0 \u1edf m\u1ee9c li\u1ec1u l\u01b0\u1ee3ng c\u1ee7a th\u1ef1c ph\u1ea9m b\u1ed5 sung.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110i\u1ec1u \u0111\u00f3 c\u00f3 \u00fd ngh\u0129a g\u00ec \u0111\u1ed1i v\u1edbi t\u00e1ch tr\u00e0 bu\u1ed5i s\u00e1ng c\u1ee7a b\u1ea1n? Hi\u1ec7u \u1ee9ng l\u00e0m d\u1ecbu l\u00e0 c\u00f3 th\u1eadt \u0111\u1ed1i v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, nh\u01b0ng t\u1ed1t h\u01a1n l\u00e0 n\u00ean hi\u1ec3u n\u00f3 nh\u01b0 m\u1ed9t l\u1ee3i \u00edch r\u1ea5t c\u00f3 kh\u1ea3 n\u0103ng x\u1ea3y ra ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t \u0111\u1ecbnh lu\u1eadt d\u01b0\u1ee3c l\u00fd \u0111\u1ea3m b\u1ea3o ch\u1eafc ch\u1eafn. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi u\u1ed1ng c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c n\u00f3 m\u1ed9t c\u00e1ch r\u00f5 r\u1ec7t ch\u1ec9 sau hai t\u00e1ch tr\u00e0 \u0111\u1eadm \u0111\u1eb7c; nh\u1eefng ng\u01b0\u1eddi kh\u00e1c c\u1ea7n ph\u1ea3i x\u00e2y d\u1ef1ng th\u00f3i quen tr\u01b0\u1edbc khi nh\u1eadn ra s\u1ef1 kh\u00e1c bi\u1ec7t. D\u00f9 b\u1eb1ng c\u00e1ch n\u00e0o, tr\u1ea3i nghi\u1ec7m ch\u1ee7 quan n\u00e0y \u0111\u01b0\u1ee3c c\u1ee7ng c\u1ed1 b\u1edfi c\u01a1 s\u1edf sinh h\u1ecdc h\u1ee3p l\u00fd, ch\u1ee9 kh\u00f4ng ch\u1ec9 l\u00e0 t\u01b0 duy m\u01a1 m\u1ed9ng (wishful thinking).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ti\u1ebfn s\u0129 C.H. Ruxton v\u00e0 c\u00e1c c\u1ed9ng s\u1ef1 \u0111\u00e3 t\u00f3m t\u1eaft \u0111i\u1ec1u n\u00e0y r\u1ea5t t\u1ed1t:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">&#8220;B\u00ean c\u1ea1nh caffeine, m\u1ed9t t\u00e1ch tr\u00e0 t\u1ef1 nhi\u00ean c\u00f3 ch\u1ee9a t\u1eeb 5\u201323mg theanine&#8230; H\u01a1n n\u1eefa, tr\u00e0 c\u00f3 li\u00ean quan \u0111\u1ebfn c\u00e1c m\u1ee9c \u0111\u1ed9 t\u1ec9nh t\u00e1o nh\u1ea5t qu\u00e1n h\u01a1n trong su\u1ed1t c\u1ea3 ng\u00e0y so v\u1edbi c\u00e0 ph\u00ea, ngay c\u1ea3 khi \u0111\u01b0\u1ee3c \u0111\u1ed1i chi\u1ebfu v\u1edbi l\u01b0\u1ee3ng caffeine b\u1eb1ng nhau, \u0111i\u1ec1u n\u00e0y cho th\u1ea5y r\u1eb1ng c\u00e1c th\u00e0nh ph\u1ea7n c\u1ee7a tr\u00e0 nh\u01b0 theanine c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh hi\u1ec7u \u1ee9ng c\u1ea3nh gi\u00e1c c\u1ee7a caffeine.&#8221;<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">C\u1ee5m t\u1eeb &#8220;ngay c\u1ea3 khi \u0111\u01b0\u1ee3c \u0111\u1ed1i chi\u1ebfu v\u1edbi l\u01b0\u1ee3ng caffeine b\u1eb1ng nhau&#8221; ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a. S\u1ef1 kh\u00e1c bi\u1ec7t kh\u00f4ng ch\u1ec9 n\u1eb1m \u1edf s\u1ed1 l\u01b0\u1ee3ng miligam th\u1ea5p h\u01a1n &#8211; n\u00f3 n\u1eb1m \u1edf m\u1ed9t h\u1ed3 s\u01a1 ph\u00e2n ph\u1ed1i (delivery profile) kh\u00e1c bi\u1ec7t. \u0110i\u1ec1u n\u00e0y l\u00e0m d\u1ea5y l\u00ean c\u00e2u h\u1ecfi ti\u1ebfp theo hi\u1ec3n nhi\u00ean: \u0111i\u1ec1u g\u00ec s\u1ebd x\u1ea3y ra n\u1ebfu b\u1ea1n kh\u00f4ng mu\u1ed1n m\u1ed9t h\u1ed3 s\u01a1 ph\u00e2n ph\u1ed1i nh\u1eb9 nh\u00e0ng h\u01a1n? \u0110i\u1ec1u g\u00ec s\u1ebd x\u1ea3y ra n\u1ebfu b\u1ea1n mu\u1ed1n m\u1ed9t c\u00fa h\u00edch tr\u1ecdn v\u1eb9n?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pha Ch\u1ebf L\u1ea5y C\u01b0\u1eddng \u0110\u1ed9: \u0110\u1ec3 Tr\u00e0 S\u00e1nh Ngang C\u00e0 Ph\u00ea<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c th\u00f4ng s\u1ed1 pha ch\u1ebf \u0111\u01b0\u1ee3c hi\u1ec7u chu\u1ea9n c\u1ea9n th\u1eadn ch\u00ednh l\u00e0 ranh gi\u1edbi ph\u00e2n \u0111\u1ecbnh gi\u1eefa m\u1ed9t t\u00e1ch tr\u00e0 nh\u1ea1t nh\u1ebdo bu\u1ed5i chi\u1ec1u v\u1edbi m\u1ed9t t\u00e1ch tr\u00e0 \u0111en th\u1ef1c s\u1ef1 s\u00e1nh ngang v\u1edbi ly c\u00e0 ph\u00ea drip bu\u1ed5i s\u00e1ng c\u1ee7a b\u1ea1n. Ba bi\u1ebfn s\u1ed1 ki\u1ec3m so\u00e1t g\u1ea7n nh\u01b0 m\u1ecdi th\u1ee9: th\u1eddi gian \u1ee7, nhi\u1ec7t \u0111\u1ed9 n\u01b0\u1edbc, v\u00e0 t\u1ef7 l\u1ec7 gi\u1eefa l\u00e1-v\u00e0-n\u01b0\u1edbc c\u1ee7a b\u1ea1n &#8211; v\u00e0 vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh c\u1ea3 ba c\u00f9ng nhau c\u00f3 th\u1ec3 \u0111\u1ea9y c\u1ed1c tr\u00e0 c\u1ee7a b\u1ea1n v\u1ecdt qua ng\u01b0\u1ee1ng 100 mg caffeine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Th\u1eddi gian \u1ee7 l\u00e0 \u0111\u00f2n b\u1ea9y l\u1edbn nh\u1ea5t c\u1ee7a b\u1ea1n. Trong 30 gi\u00e2y \u1ee7 \u0111\u1ea7u ti\u00ean, b\u1ea1n chi\u1ebft xu\u1ea5t kho\u1ea3ng 20\u201330% l\u01b0\u1ee3ng caffeine c\u00f3 s\u1eb5n. Khi ch\u1ea1m m\u1ed1c 1\u20132 ph\u00fat, b\u1ea1n \u0111ang \u1edf v\u00f9ng l\u00e3nh th\u1ed5 v\u1eeba ph\u1ea3i (kho\u1ea3ng 40\u201350 mg cho m\u1ed9t t\u00fai \u0111\u01a1n l\u1ebb). \u0110\u1ea9y n\u00f3 l\u00ean t\u1edbi 4\u20135 ph\u00fat v\u00e0 b\u1ea1n \u0111\u00e3 k\u00e9o ra l\u01b0\u1ee3ng caffeine s\u00e1t v\u1edbi m\u1ee9c t\u1ed1i \u0111a m\u00e0 l\u00e1 tr\u00e0 c\u00f3 th\u1ec3 cho. S\u1ef1 \u0111\u00e1nh \u0111\u1ed5i \u1edf \u0111\u00e2y l\u00e0 v\u1ecb \u0111\u1eafng &#8211; vi\u1ec7c \u1ee7 l\u00e2u h\u01a1n s\u1ebd chi\u1ebft xu\u1ea5t ra nhi\u1ec1u tannin (ch\u1ea5t ch\u00e1t) h\u01a1n c\u00f9ng v\u1edbi caffeine, \u0111\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao m\u1ed9t c\u1ed1c tr\u00e0 \u1ee7 5 ph\u00fat c\u00f3 th\u1ec3 mang l\u1ea1i v\u1ecb g\u1eaft ho\u1eb7c ch\u00e1t.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nhi\u1ec7t \u0111\u1ed9 n\u01b0\u1edbc quan tr\u1ecdng \u0111\u1ed1i v\u1edbi h\u01b0\u01a1ng v\u1ecb h\u01a1n l\u00e0 qu\u00e1 tr\u00ecnh chi\u1ebft xu\u1ea5t caffeine trong tr\u00e0 \u0111en, nh\u01b0ng n\u00f3 v\u1eabn l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 c\u00f3 li\u00ean quan. Tr\u00e0 \u0111en l\u00e0 m\u1ed9t trong s\u1ed1 \u00edt nh\u1eefng lo\u1ea1i tr\u00e0 th\u1ef1c s\u1ef1 c\u1ea7n n\u01b0\u1edbc s\u00f4i ho\u00e0n to\u00e0n (kho\u1ea3ng 212\u00b0F \/ 100\u00b0C). N\u01b0\u1edbc m\u00e1t h\u01a1n s\u1ebd l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh chi\u1ebft xu\u1ea5t tr\u00ean m\u1ecdi ph\u01b0\u01a1ng di\u1ec7n &#8211; b\u1ea1n s\u1ebd nh\u1eadn \u0111\u01b0\u1ee3c \u00edt caffeine h\u01a1n v\u00e0 c\u0169ng \u00edt h\u01b0\u01a1ng v\u1ecb h\u01a1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u1ef7 l\u1ec7 l\u00e1-v\u00e0-n\u01b0\u1edbc l\u00e0 m\u1eb7t s\u1ed1 \u0111i\u1ec1u ch\u1ec9nh ch\u00ednh x\u00e1c nh\u1ea5t c\u1ee7a b\u1ea1n. C\u00e0ng nhi\u1ec1u l\u00e1 tr\u00e0 trong c\u00f9ng m\u1ed9t th\u1ec3 t\u00edch n\u01b0\u1edbc \u0111\u1ed3ng ngh\u0129a v\u1edbi c\u00e0ng nhi\u1ec1u caffeine trong t\u00e1ch, ch\u1ea5m h\u1ebft. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao k\u1ef9 thu\u1eadt &#8220;t\u00fai \u0111\u00f4i&#8221; (double-bag) l\u1ea1i ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 \u0111\u1ebfn v\u1eady khi \u0111\u00f3ng vai tr\u00f2 l\u00e0 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c thay th\u1ebf c\u00e0 ph\u00ea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e0m l\u01b0\u1ee3ng caffeine c\u1ee7a Chai Tea Latte<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p th\u1ef1c t\u1ebf m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng v\u00e0o s\u00e1ng mai: \u1ee7 hai t\u00fai tr\u00e0 \u0111en trong 8 oz (240ml) n\u01b0\u1edbc s\u00f4i ho\u00e0n to\u00e0n trong 4\u20135 ph\u00fat. S\u1ef1 k\u1ebft h\u1ee3p \u0111\u00f3 th\u01b0\u1eddng mang l\u1ea1i 60\u2013120 mg caffeine &#8211; n\u1eb1m vu\u00f4ng v\u1ee9c trong ph\u1ea1m vi c\u1ee7a m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea pha ti\u00eau chu\u1ea9n \u1edf m\u1ee9c 90\u2013120 mg. C\u00e1c nghi\u00ean c\u1ee9u trong l\u0129nh v\u1ef1c h\u00f3a h\u1ecdc th\u1ef1c ph\u1ea9m \u0111\u00e3 x\u00e1c nh\u1eadn hi\u1ec7u \u1ee9ng m\u1edf r\u1ed9ng (scaling effect) n\u00e0y: t\u00fai tr\u00e0 d\u1ea1ng chia c\u1ed1c (cup-sized) mang l\u1ea1i n\u1ed3ng \u0111\u1ed9 caffeine cao h\u01a1n (kho\u1ea3ng 39 mg tr\u00ean 200 mL) so v\u1edbi c\u00e1c c\u00e1ch pha tr\u00e0 l\u00e1 r\u1eddi (kho\u1ea3ng 24 mg tr\u00ean 200 mL) \u1edf c\u00f9ng th\u1eddi gian \u1ee7, b\u1edfi v\u00ec c\u00e1c v\u1ebft c\u1eaft nh\u1ecf h\u01a1n c\u1ee7a l\u00e1 tr\u00e0 d\u1ea1ng t\u00fai l\u1ecdc s\u1ebd ph\u01a1i b\u00e0y nhi\u1ec1u di\u1ec7n t\u00edch b\u1ec1 m\u1eb7t h\u01a1n cho qu\u00e1 tr\u00ecnh chi\u1ebft xu\u1ea5t.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u thu\u1ed9c l\u0129nh v\u1ef1c H\u00f3a H\u1ecdc Th\u1ef1c Ph\u1ea9m v\u00e0 \u0110\u1ed9c Ch\u1ea5t H\u1ecdc Ph\u00e2n T\u00edch \u0111\u00e3 l\u00e0m r\u00f5 c\u01a1 ch\u1ebf n\u00e0y m\u1ed9t c\u00e1ch d\u1ee9t kho\u00e1t:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">&#8220;Nhi\u1ec7t \u0111\u1ed9 pha ch\u1ebf ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1c m\u1ee9c \u0111\u1ed9 caffeine&#8230; Th\u1eddi gian pha ch\u1ebf d\u00e0i h\u01a1n l\u00e0m t\u0103ng \u0111\u00e1ng k\u1ec3 c\u1ea3 hai th\u00e0nh ph\u1ea7n&#8230; \u1ede tr\u00e0 \u0111en, c\u00e1c t\u00fai tr\u00e0 d\u1ea1ng chia c\u1ed1c (cup-sized) mang l\u1ea1i m\u1ee9c \u0111\u1ed9 caffeine cao h\u01a1n (39 \u00b1 9.9 mg\/200 mL) so v\u1edbi tr\u00e0 l\u00e1 r\u1eddi (24 \u00b1 7.2 mg\/200 mL) v\u00e0 c\u00e1c t\u00fai d\u00f9ng cho b\u00ecnh tr\u00e0.&#8221;<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu v\u1ecb \u0111\u1eafng t\u0103ng c\u01b0\u1eddng t\u1eeb hai t\u00fai tr\u00e0 l\u00e0m b\u1ea1n phi\u1ec1n l\u00f2ng, c\u00f3 m\u1ed9t v\u00e0i c\u00e1ch \u0111\u1ec3 qu\u1ea3n l\u00fd n\u00f3. C\u00e1c lo\u1ea1i tr\u00e0 nguy\u00ean l\u00e1 c\u1ea5p \u0111\u1ed9 cao h\u01a1n (higher-grade whole-leaf teas) &#8211; ngay c\u1ea3 d\u01b0\u1edbi d\u1ea1ng t\u00fai l\u1ecdc &#8211; c\u00f3 xu h\u01b0\u1edbng \u00edt b\u1ecb g\u1eaft h\u01a1n khi \u1ee7 l\u00e2u. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 th\u1eed chia nh\u1ecf l\u1ea7n \u1ee7: m\u1ed9t t\u00fai trong 3 ph\u00fat, sau \u0111\u00f3 th\u00eam t\u00fai th\u1ee9 hai trong 2 ph\u00fat cu\u1ed1i. B\u1ea1n k\u00e9o \u0111\u01b0\u1ee3c nhi\u1ec1u caffeine h\u01a1n m\u00e0 kh\u00f4ng l\u00e0m c\u00f4 \u0111\u1eb7c l\u01b0\u1ee3ng tannin (ch\u1ea5t ch\u00e1t) t\u1eeb m\u1ed9t t\u00fai tr\u00e0 duy nh\u1ea5t b\u1ecb \u1ee7 qu\u00e1 m\u1ee9c (over-steeped).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 l\u00e0m r\u00f5 b\u1ed1i c\u1ea3nh, c\u00e0 ph\u00ea c\u0169ng c\u00f3 s\u1ef1 bi\u1ebfn thi\u00ean c\u1ee7a ri\u00eang n\u00f3. Rang c\u00e0ng \u0111\u1eadm (darker roasts) th\u00ec c\u00e0ng m\u1ea5t \u0111i m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf caffeine tr\u00ean m\u1ed7i h\u1ea1t trong qu\u00e1 tr\u00ecnh rang, nh\u01b0ng v\u00ec b\u1ea3n th\u00e2n h\u1ea1t c\u00e0 ph\u00ea c\u0169ng b\u1ecb hao h\u1ee5t kh\u1ed1i l\u01b0\u1ee3ng, cu\u1ed1i c\u00f9ng b\u1ea1n s\u1ebd m\u00fac nhi\u1ec1u h\u1ea1t h\u01a1n theo tr\u1ecdng l\u01b0\u1ee3ng cho c\u00f9ng m\u1ed9t th\u1ec3 t\u00edch &#8211; \u0111i\u1ec1u n\u00e0y v\u1ec1 c\u01a1 b\u1ea3n l\u00e0 \u0111\u00e3 tri\u1ec7t ti\u00eau l\u1eabn nhau (cancels out). Espresso r\u1ea5t c\u00f4 \u0111\u1eb7c tr\u00ean m\u1ed7i ounce nh\u01b0ng l\u1ea1i th\u1ea5p v\u1ec1 t\u1ed5ng th\u1ec3 t\u00edch, v\u00ec v\u1eady m\u1ed9t shot \u0111\u01a1n (63\u201375 mg trong 1 oz) th\u1ef1c s\u1ef1 c\u00f3 t\u1ed5ng l\u01b0\u1ee3ng caffeine \u00edt h\u01a1n m\u1ed9t c\u1ed1c c\u00e0 ph\u00ea drip \u0111\u1ea7y \u1eafp. C\u1ea3 hai th\u1ee9c u\u1ed1ng n\u00e0y \u0111\u1ec1u kh\u00f4ng c\u1ed1 \u0111\u1ecbnh nh\u01b0 m\u1ecdi ng\u01b0\u1eddi v\u1eabn t\u01b0\u1edfng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Khi b\u1ea1n \u0111ang c\u00f3 \u00fd \u0111\u1ecbnh x\u00e2y d\u1ef1ng t\u00e1ch \u0111\u1ed3 u\u1ed1ng c\u1ee7a m\u00ecnh m\u1ed9t c\u00e1ch c\u00f3 ch\u1ee7 \u0111\u00edch, th\u00ec \u0111\u00e2y l\u00e0 ph\u00e1c h\u1ecda c\u1ee7a m\u1ed9t h\u1ec7 th\u1ed1ng thi\u1ebft l\u1eadp tr\u00e0 \u0111en \u0111\u1eadm \u0111\u1eb7c (strong):<\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1280\" height=\"720\" src=\"https:\/\/coffeefactz.com\/wp-content\/uploads\/2026\/06\/double-bag-tea-brewing-technique.webp\" alt=\"Two tea bags steeping in a clear mug with timer and thermometer\" class=\"wp-image-50643\" title=\"\" srcset=\"https:\/\/coffeefactz.com\/wp-content\/uploads\/2026\/06\/double-bag-tea-brewing-technique.webp 1280w, https:\/\/coffeefactz.com\/wp-content\/uploads\/2026\/06\/double-bag-tea-brewing-technique-300x169.webp 300w, https:\/\/coffeefactz.com\/wp-content\/uploads\/2026\/06\/double-bag-tea-brewing-technique-1024x576.webp 1024w, https:\/\/coffeefactz.com\/wp-content\/uploads\/2026\/06\/double-bag-tea-brewing-technique-768x432.webp 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Ph\u01b0\u01a1ng ph\u00e1p t\u00fai-\u0111\u00f4i kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t m\u00e1nh l\u1edbi (hack) &#8211; n\u00f3 ch\u1ec9 l\u00e0 vi\u1ec7c \u00e1p d\u1ee5ng c\u00f9ng m\u1ed9t logic m\u00e0 m\u1ed9t barista (ng\u01b0\u1eddi pha ch\u1ebf) s\u1eed d\u1ee5ng khi h\u1ecd \u0111i\u1ec1u ch\u1ec9nh (dial in) li\u1ec1u l\u01b0\u1ee3ng (dose) c\u1ee7a m\u00ecnh. Nhi\u1ec1u nguy\u00ean li\u1ec7u h\u01a1n, th\u1eddi gian ti\u1ebfp x\u00fac d\u00e0i h\u01a1n, n\u01b0\u1edbc n\u00f3ng h\u01a1n. C\u00e1c \u0111\u1ecbnh lu\u1eadt v\u1eadt l\u00fd l\u00e0 ho\u00e0n to\u00e0n gi\u1ed1ng nhau.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">S\u1ef1 Chuy\u1ec3n \u0110\u1ed5i Tho\u1ea3i M\u00e1i: Tr\u00e1nh H\u1ed9i Ch\u1ee9ng Cai V\u00e0 T\u00ecm Nh\u1ecbp \u0110i\u1ec7u C\u1ee7a B\u1ea1n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c t\u00e1c \u0111\u1ed9ng c\u1ee7a h\u1ed9i ch\u1ee9ng cai caffeine (caffeine withdrawal) l\u00e0 c\u00f3 th\u1eadt, v\u00e0 ch\u00fang l\u00e0 l\u00fd do khi\u1ebfn cho h\u1ea7u h\u1ebft c\u00e1c n\u1ed7 l\u1ef1c chuy\u1ec3n t\u1eeb c\u00e0 ph\u00ea sang tr\u00e0 th\u1ea5t b\u1ea1i trong 48 gi\u1edd \u0111\u1ea7u ti\u00ean. N\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n \u0111\u00e3 t\u1ef1 \u0111\u1ed9ng hi\u1ec7u ch\u1ec9nh (calibrated) m\u1eadt \u0111\u1ed9 th\u1ee5 th\u1ec3 adenosine xung quanh m\u1ed9t li\u1ec1u l\u01b0\u1ee3ng caffeine h\u00e0ng ng\u00e0y. N\u1ebfu th\u1ea3 r\u01a1i li\u1ec1u l\u01b0\u1ee3ng \u0111\u00f3 m\u1ed9t c\u00e1ch \u0111\u1ed9t ng\u1ed9t &#8211; t\u1eeb 200 mg c\u1ee7a c\u00e0 ph\u00ea xu\u1ed1ng c\u00f2n 40 mg c\u1ee7a m\u00f3n tr\u00e0 \u0111\u01b0\u1ee3c \u1ee7 nh\u1eb9 &#8211; v\u00e0 nh\u1eefng th\u1ee5 th\u1ec3 v\u1ed1n \u0111ang b\u1ecb phong t\u1ecfa kia s\u1ebd \u0111\u1ed9t ng\u1ed9t b\u1ecb ph\u01a1i b\u00e0y. K\u1ebft qu\u1ea3 l\u00e0 m\u1ed9t c\u01a1n \u0111au \u0111\u1ea7u cai nghi\u1ec7n c\u00f3 th\u1ec3 k\u00e9o d\u00e0i t\u1eeb m\u1ee9c \u0111\u1ed9 \u00e2m \u1ec9 cho \u0111\u1ebfn c\u1ef1c k\u1ef3 th\u1ed1ng kh\u1ed5 (miserable), c\u00f9ng v\u1edbi c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi v\u00e0 c\u00e1u k\u1ec9nh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tin t\u1ed1t l\u00e0 \u0111i\u1ec1u n\u00e0y ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 tr\u00e1nh \u0111\u01b0\u1ee3c b\u1eb1ng m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p thay th\u1ebf d\u1ea7n d\u1ea7n (gradual substitution approach), v\u00e0 qu\u00e1 tr\u00ecnh chuy\u1ec3n \u0111\u1ed5i n\u00e0y th\u1ef1c s\u1ef1 tho\u1ea3i m\u00e1i h\u01a1n nhi\u1ec1u so v\u1edbi nh\u1eefng g\u00ec m\u00e0 h\u1ea7u h\u1ebft c\u00e1c c\u1ea9m nang h\u01b0\u1edbng d\u1eabn g\u1ee3i \u00fd.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch thay th\u1ebf ch\u1ec9 m\u1ed9t ly c\u00e0 ph\u00ea m\u1ed7i ng\u00e0y b\u1eb1ng m\u1ed9t t\u00e1ch tr\u00e0 \u0111en t\u00fai-\u0111\u00f4i, \u1ee7 trong 4\u20135 ph\u00fat. Gi\u1eef nguy\u00ean m\u1ecdi th\u1ee9 kh\u00e1c trong v\u00f2ng hai \u0111\u1ebfn ba ng\u00e0y. B\u1ea1n ch\u01b0a c\u1eaft gi\u1ea3m caffeine m\u1ed9t c\u00e1ch \u0111\u00e1ng k\u1ec3 l\u00fac n\u00e0y &#8211; b\u1ea1n ch\u1ec9 \u0111ang chuy\u1ec3n d\u1ecbch ph\u01b0\u01a1ng ti\u1ec7n ph\u00e2n ph\u1ed1i (delivery vehicle) trong khi c\u01a1 th\u1ec3 b\u1ea1n v\u1eabn n\u1eb1m g\u1ecdn trong v\u00f9ng an to\u00e0n (comfort zone). Ly tr\u00e0 t\u00fai-\u0111\u00f4i \u0111\u00f3, nh\u01b0 ch\u00fang t\u00f4i \u0111\u00e3 \u0111\u1ec1 c\u1eadp, cung c\u1ea5p t\u1eeb 60\u2013120 mg caffeine, m\u1ee9c n\u00e0y \u0111\u1ee7 g\u1ea7n v\u1edbi m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea ti\u00eau chu\u1ea9n \u0111\u1ec3 s\u1ef1 s\u1ee5t gi\u1ea3m l\u00e0 g\u1ea7n nh\u01b0 kh\u00f4ng th\u1ec3 nh\u1eadn th\u1ea5y.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sau v\u00e0i ng\u00e0y, h\u00e3y thay th\u1ebf ly c\u00e0 ph\u00ea th\u1ee9 hai theo c\u00e1ch t\u01b0\u01a1ng t\u1ef1. N\u1ebfu b\u1ea1n \u0111ang u\u1ed1ng ba ly c\u00e0 ph\u00ea m\u1ed7i ng\u00e0y, gi\u1edd b\u1ea1n \u0111\u00e3 gi\u1ea3m xu\u1ed1ng c\u00f2n m\u1ed9t ly, v\u00e0 l\u01b0\u1ee3ng ti\u00eau th\u1ee5 trung b\u00ecnh h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n \u0111\u00e3 gi\u1ea3m d\u1ea7n d\u1ea7n ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 r\u01a1i t\u00f5m xu\u1ed1ng m\u1ed9t v\u00e1ch \u0111\u00e1. C\u00e1c nghi\u00ean c\u1ee9u l\u00e2m s\u00e0ng (clinical research) \u1ee7ng h\u1ed9 ph\u01b0\u01a1ng ph\u00e1p chia theo m\u1ee9c \u0111\u1ed9 (graduated approach) n\u00e0y: m\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 b\u1edfi c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u h\u00e0nh vi v\u00e0 nghi\u1ec7n ng\u1eadp \u0111\u00e3 ph\u00e1t hi\u1ec7n ra r\u1eb1ng m\u1ed9t ph\u00e1c \u0111\u1ed3 gi\u1ea3m d\u1ea7n (fading protocol) caffeine theo t\u1eebng b\u01b0\u1edbc &#8211; t\u1ee9c l\u00e0 gi\u1ea3m d\u1ea7n l\u01b0\u1ee3ng ti\u00eau th\u1ee5 t\u0103ng d\u1ea7n (incrementally) trong 4 \u0111\u1ebfn 6 tu\u1ea7n &#8211; \u0111\u00e3 ng\u0103n ch\u1eb7n th\u00e0nh c\u00f4ng c\u00e1c tri\u1ec7u ch\u1ee9ng cai nghi\u1ec7n (withdrawal symptoms) \u1edf nh\u1eefng ng\u01b0\u1eddi tham gia v\u1ed1n d\u0129 \u0111\u00e3 th\u1ea5t b\u1ea1i khi c\u1ed1 g\u1eafng ng\u1eebng \u0111\u1ed9t ng\u1ed9t:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">&#8220;Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y [bao g\u1ed3m] vi\u1ec7c gi\u1ea3m d\u1ea7n l\u01b0\u1ee3ng ti\u00eau th\u1ee5 caffeine trong kho\u1ea3ng th\u1eddi gian t\u1eeb 4 \u0111\u1ebfn 6 tu\u1ea7n theo c\u00e1ch th\u1ee9c nh\u1eb1m tr\u00e1nh c\u00e1c tri\u1ec7u ch\u1ee9ng cai nghi\u1ec7n&#8230; C\u00e1c k\u1ebft qu\u1ea3 \u0111\u00e3 x\u00e1c nh\u1eadn hi\u1ec7u qu\u1ea3 c\u1ee7a vi\u1ec7c gi\u1ea3m d\u1ea7n caffeine (m\u1ed9t ph\u00e1c \u0111\u1ed3 \u0111i\u1ec1u tr\u1ecb bao g\u1ed3m m\u1ed9t chu\u1ed7i c\u00e1c \u0111\u1ee3t gi\u1ea3m theo t\u1eebng b\u01b0\u1edbc (step-wise) \u0111\u01b0\u1ee3c quy \u0111\u1ecbnh r\u00f5 trong t\u1ef7 l\u1ec7 ti\u00eau chu\u1ea9n c\u1ee7a l\u01b0\u1ee3ng caffeine n\u1ea1p v\u00e0o).&#8221;<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1ea1n kh\u00f4ng c\u1ea7n t\u1edbi s\u00e1u tu\u1ea7n n\u1ebfu nh\u01b0 b\u1ea1n \u0111ang \u0111i t\u1eeb hai ly c\u00e0 ph\u00ea chuy\u1ec3n sang ch\u1ee7 y\u1ebfu u\u1ed1ng tr\u00e0. M\u1ed9t c\u1ea7u n\u1ed1i t\u1eeb m\u1ed9t-\u0111\u1ebfn-hai-tu\u1ea7n th\u01b0\u1eddng l\u00e0 \u0111\u1ee7. Ch\u00eca kh\u00f3a \u1edf \u0111\u00e2y l\u00e0 gi\u1eef cho c\u00e1c \u0111\u00e1y (troughs) lu\u00f4n n\u00f4ng &#8211; \u0111\u1eebng bao gi\u1edd \u0111\u1ec3 l\u01b0\u1ee3ng caffeine ti\u00eau th\u1ee5 h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n s\u1ee5t gi\u1ea3m v\u01b0\u1ee3t qu\u00e1 25\u201330% trong m\u1ed9t ng\u00e0y duy nh\u1ea5t.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L-theanine c\u0169ng \u0111\u00f3ng m\u1ed9t vai tr\u00f2 th\u1ee9 c\u1ea5p nh\u01b0ng r\u1ea5t c\u00f3 th\u1ef1c \u1edf \u0111\u00e2y. Trong su\u1ed1t giai \u0111o\u1ea1n chuy\u1ec3n \u0111\u1ed5i, h\u1ed3 s\u01a1 ph\u00e2n ph\u1ed1i b\u00ecnh t\u0129nh h\u01a1n c\u1ee7a caffeine trong tr\u00e0 \u0111en c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n s\u1ebd \u00edt c\u00f3 kh\u1ea3 n\u0103ng ch\u1ea1m t\u1edbi c\u1ea3m gi\u00e1c lo l\u1eafng (anxious) c\u1ee7a vi\u1ec7c n\u1ea1p qu\u00e1 li\u1ec1u caffeine (over-caffeination) &#8211; th\u1ee9 v\u1ed1n d\u0129 ban \u0111\u1ea7u \u0111\u00e3 x\u00fai gi\u1ee5c nhi\u1ec1u ng\u01b0\u1eddi v\u1edbi tay l\u1ea5y ly c\u00e0 ph\u00ea th\u1ee9 ba. B\u1ea1n kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 \u0111ang thay th\u1ebf caffeine &#8211; b\u1ea1n \u0111ang t\u00e1i hi\u1ec7u chu\u1ea9n (recalibrating) m\u1ed1i quan h\u1ec7 c\u1ee7a m\u00ecnh v\u1edbi s\u1ef1 k\u00edch th\u00edch (stimulation).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t v\u00e0i lan can b\u1ea3o v\u1ec7 th\u1ef1c t\u1ebf (practical guardrails) \u0111\u00e1ng \u0111\u1ec3 ghi nh\u1edb:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>Lu\u00f4n cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc (Stay hydrated). C\u1ea3 caffeine v\u00e0 qu\u00e1 tr\u00ecnh chuy\u1ec3n \u0111\u1ed5i \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y ra t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc nh\u1eb9, \u0111i\u1ec1u n\u00e0y s\u1ebd khu\u1ebfch \u0111\u1ea1i c\u00e1c tri\u1ec7u ch\u1ee9ng \u0111au \u0111\u1ea7u.<\/li>\n\n\n<li>H\u00e3y c\u1ea9n ch\u1eebng tr\u1ea7n gi\u1edbi h\u1ea1n c\u1ee7a b\u1ea1n. H\u01b0\u1edbng d\u1eabn 400 mg m\u1ed7i ng\u00e0y c\u1ee7a FDA \u00e1p d\u1ee5ng b\u1ea5t k\u1ec3 l\u01b0\u1ee3ng caffeine c\u1ee7a b\u1ea1n \u0111\u1ebfn t\u1eeb tr\u00e0, c\u00e0 ph\u00ea hay b\u1ea5t k\u1ef3 th\u1ee9 g\u00ec kh\u00e1c. N\u1ebfu b\u1ea1n \u0111ang \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p t\u00fai-\u0111\u00f4i c\u1ed9ng th\u00eam c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng ch\u1ee9a caffein kh\u00e1c, h\u00e3y c\u1ed9ng d\u1ed3n ch\u00fang l\u1ea1i.<\/li>\n\n\n<li>\u0110\u1eebng t\u1eeb b\u1ecf m\u1ed9t c\u00e1ch \u0111\u1ed9t ng\u1ed9t (cold turkey). Ngay c\u1ea3 m\u1ed9t t\u00e1ch tr\u00e0 \u0111en \u0111\u01b0\u1ee3c \u1ee7 v\u1eeba ph\u1ea3i duy nh\u1ea5t c\u0169ng c\u00f3 th\u1ec3 xoa d\u1ecbu (takes the edge off) hi\u1ec7u qu\u1ea3 h\u01a1n \u0111\u00e1ng k\u1ec3 so v\u1edbi vi\u1ec7c c\u1eaft \u0111\u1ee9t ho\u00e0n to\u00e0n caffeine (caffeine-free). M\u1ee5c ti\u00eau trong su\u1ed1t qu\u00e1 tr\u00ecnh chuy\u1ec3n \u0111\u1ed5i kh\u00f4ng ph\u1ea3i l\u00e0 so k\u00e8 v\u1edbi \u0111\u1ec9nh ch\u00f3p c\u1ee7a c\u00e0 ph\u00ea &#8211; m\u00e0 l\u00e0 gi\u1eef cho c\u00e1c \u0111\u00e1y (valleys) \u0111\u1ee7 n\u00f4ng \u0111\u1ec3 n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n kh\u00f4ng nh\u1eadn ra s\u1ef1 d\u1ecbch chuy\u1ec3n.<\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa m\u1ed9t l\u1ecbch tr\u00ecnh thay th\u1ebf d\u1ea7n d\u1ea7n, \u0111\u01b0\u1eddng cong trao \u0111\u1ed5i ch\u1ea5t m\u01b0\u1ee3t m\u00e0 h\u01a1n c\u1ee7a tr\u00e0, v\u00e0 m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf L-theanine khi\u1ebfn cho qu\u00e1 tr\u00ecnh h\u1ea1 c\u00e1nh tr\u1edf n\u00ean g\u1ea7n nh\u01b0 kh\u00f4ng th\u1ec3 nh\u1eadn th\u1ea5y \u0111\u1ed1i v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi. Th\u1ee9 mang c\u1ea3m gi\u00e1c gi\u1ed1ng nh\u01b0 m\u1ed9t cu\u1ed9c \u0111\u1ea1i tu \u0111\u00e1ng s\u1ee3 l\u1ea1i tr\u1edf th\u00e0nh m\u1ed9t s\u1ef1 t\u00e1i hi\u1ec7u chu\u1ea9n \u00eam \u00e1i, t\u0129nh l\u1eb7ng.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u1eddi Ph\u00e1n Quy\u1ebft: L\u1ef1a Ch\u1ecdn T\u00e1ch \u0110\u1ed3 U\u1ed1ng H\u00e0ng Ng\u00e0y M\u00e0 Kh\u00f4ng H\u1ed1i Ti\u1ebfc<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ngu\u1ed3n caffeine t\u1ed1i \u01b0u c\u1ee7a b\u1ea1n ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1eefng g\u00ec b\u1ea1n th\u1ef1c s\u1ef1 mong mu\u1ed1n t\u1eeb tr\u1ea3i nghi\u1ec7m &#8211; v\u00e0 gi\u1edd \u0111\u00e2y b\u1ea1n \u0111\u00e3 c\u00f3 \u0111\u1ee7 th\u00f4ng tin \u0111\u1ec3 tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi \u0111\u00f3 m\u1ed9t c\u00e1ch th\u00e0nh th\u1eadt. Kh\u00f4ng c\u00f3 c\u00e1i n\u00e0o kh\u00e1ch quan l\u00e0 t\u1ed1t h\u01a1n gi\u1eefa c\u00e0 ph\u00ea v\u00e0 tr\u00e0 \u0111en. Ch\u00fang l\u00e0 nh\u1eefng c\u00f4ng c\u1ee5 kh\u00e1c nhau v\u1edbi c\u00e1c h\u1ed3 s\u01a1 hi\u1ec7u su\u1ea5t (performance profiles) kh\u00e1c nhau, v\u00e0 vi\u1ec7c ch\u1ecdn \u0111\u00fang c\u00f4ng c\u1ee5 ph\u1ee5 thu\u1ed9c v\u00e0o vi\u1ec7c h\u1ed3 s\u01a1 n\u00e0o v\u1eeba v\u1eb7n v\u1edbi ng\u00e0y c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t b\u1ea3ng ph\u00e2n t\u00edch ch\u00e2n th\u1ef1c v\u1ec1 s\u1ef1 \u0111\u00e1nh \u0111\u1ed5i:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e0 ph\u00ea cung c\u1ea5p m\u1ed9t tr\u1ea7n caffeine cao h\u01a1n, nhanh h\u01a1n. N\u1ebfu b\u1ea1n c\u1ea7n s\u1ef1 k\u00edch th\u00edch t\u1ed1i \u0111a ngay l\u1eadp t\u1ee9c &#8211; m\u1ed9t chuy\u1ebfn bay s\u1edbm, m\u1ed9t h\u1ea1n ch\u00f3t (deadline) l\u00fac 6 gi\u1edd s\u00e1ng, m\u1ed9t ca l\u00e0m \u0111\u00eam &#8211; c\u00fa n\u1ea3y 95\u2013165 mg \u1eadp \u0111\u1ebfn ch\u1edbp nho\u00e1ng (rapid-onset) c\u1ee7a c\u00e0 ph\u00ea \u0111\u01b0\u1ee3c sinh ra l\u00e0 d\u00e0nh cho \u0111i\u1ec1u \u0111\u00f3. H\u01b0\u01a1ng v\u1ecb \u0111\u1eadm \u0111\u00e0 v\u00e0 \u0111\u1eb7c tr\u01b0ng c\u1ee7a h\u1ea1t rang. C\u1ea3m gi\u00e1c b\u1ed3n ch\u1ed3n (jitters) v\u00e0 m\u1ed9t c\u00fa s\u1eadp ngu\u1ed3n gi\u1eefa bu\u1ed5i s\u00e1ng l\u00e0 nh\u1eefng kh\u1ea3 n\u0103ng c\u00f3 th\u1ef1c, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi u\u1ed1ng qu\u00e1 hai ly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u00e0 \u0111en mang \u0111\u1ebfn ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh h\u01a1n, b\u00ecnh t\u0129nh h\u01a1n. Th\u00e0nh ph\u1ea7n L-theanine l\u00e0m m\u1ecbn \u0111\u01b0\u1eddng cong c\u1ee7a caffeine, v\u00e0 li\u1ec1u l\u01b0\u1ee3ng c\u0169ng d\u1ec5 \u0111i\u1ec1u bi\u1ebfn (modulate) h\u01a1n &#8211; t\u1eeb m\u1ed9t nghi th\u1ee9c bu\u1ed5i s\u00e1ng nh\u1eb9 nh\u00e0ng 30 mg v\u1edbi t\u00fai l\u1ecdc \u0111\u01a1n cho \u0111\u1ebfn m\u1ed9t t\u00e1ch uy l\u1ef1c v\u1edbi t\u00fai l\u1ecdc \u0111\u00f4i cung c\u1ea5p h\u01a1n 100 mg. N\u00f3 c\u0169ng \u00edt axit h\u01a1n \u0111\u00e1ng k\u1ec3 so v\u1edbi c\u00e0 ph\u00ea, \u0111i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng n\u1ebfu d\u1ea1 d\u00e0y c\u1ee7a b\u1ea1n nh\u1ea1y c\u1ea3m. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111ang ph\u1ea3i xoay x\u1edf v\u1edbi ch\u1ee9ng tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y th\u1ef1c qu\u1ea3n (GERD) ho\u1eb7c tr\u00e0o ng\u01b0\u1ee3c axit, tr\u00e0 th\u01b0\u1eddng \u0111\u01b0\u1ee3c dung n\u1ea1p t\u1ed1t h\u01a1n c\u00e0 ph\u00ea, m\u1eb7c d\u00f9 \u0111\u1ed9 nh\u1ea1y c\u1ea3m c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n v\u1eabn kh\u00e1c nhau v\u00e0 b\u1ea1n r\u1ea5t c\u1ea7n ph\u1ea3i ch\u00fa \u00fd \u0111\u1ebfn ph\u1ea3n \u1ee9ng c\u1ee7a ch\u00ednh c\u01a1 th\u1ec3 m\u00ecnh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p lai t\u1ea1p (hybrid approach) l\u00e0 \u0111i\u1ec1u m\u00e0 h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi th\u1ef1c s\u1ef1 h\u1ea1 c\u00e1nh, v\u00e0 n\u00f3 \u0111\u00e1ng \u0111\u01b0\u1ee3c g\u1ecdi t\u00ean nh\u01b0 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c h\u1ee3p ph\u00e1p ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t s\u1ef1 th\u1ecfa hi\u1ec7p. Tr\u00e0 v\u00e0o nh\u1eefng bu\u1ed5i s\u00e1ng th\u00f4ng th\u01b0\u1eddng &#8211; t\u0129nh l\u1eb7ng, d\u1ec5 qu\u1ea3n l\u00fd, \u00eam d\u1ecbu cho d\u1ea1 d\u00e0y. C\u00e0 ph\u00ea khi b\u1ea1n th\u1ef1c s\u1ef1 c\u1ea7n m\u1ed9t c\u00fa h\u00edch l\u1edbn h\u01a1n. Ph\u01b0\u01a1ng ph\u00e1p \u1ee7 hai-t\u00fai c\u00f3 ngh\u0129a l\u00e0 tr\u00e0 c\u00f3 th\u1ec3 \u0111\u1ea3m nh\u1eadn ngay c\u1ea3 vai tr\u00f2 \u0111\u00f3 v\u00e0o h\u1ea7u h\u1ebft c\u00e1c ng\u00e0y, v\u00ec v\u1eady c\u00e0 ph\u00ea tr\u1edf th\u00e0nh m\u1ed9t c\u00f4ng c\u1ee5 th\u1ec9nh tho\u1ea3ng m\u1edbi d\u00f9ng (occasional tool) ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t s\u1ef1 ph\u1ee5 thu\u1ed9c h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quay ng\u01b0\u1ee3c l\u1ea1i v\u1ea1ch xu\u1ea5t ph\u00e1t: b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 chuy\u1ec3n t\u1eeb c\u00e0 ph\u00ea sang tr\u00e0 m\u00e0 kh\u00f4ng ph\u1ea3i ch\u1ecbu \u0111\u1ef1ng h\u1ed9i ch\u1ee9ng cai nghi\u1ec7n hay \u0111\u00e1nh m\u1ea5t tr\u1ea1ng th\u00e1i h\u01b0ng ph\u1ea5n ch\u1ee9c n\u0103ng (functional buzz). C\u00e1c chi\u1ebfn thu\u1eadt pha ch\u1ebf cung c\u1ea5p cho b\u1ea1n quy\u1ec1n ki\u1ec3m so\u00e1t li\u1ec1u l\u01b0\u1ee3ng. Ph\u01b0\u01a1ng ph\u00e1p thay th\u1ebf d\u1ea7n d\u1ea7n b\u1ea3o v\u1ec7 b\u1ea1n kh\u1ecfi c\u00fa ch\u00fai m\u0169i (dip) c\u1ee7a vi\u1ec7c cai nghi\u1ec7n. V\u00e0 L-theanine x\u1eed l\u00fd s\u1ef1 chuy\u1ec3n d\u1ecbch v\u1ec1 m\u1eb7t \u0111\u1ecbnh t\u00ednh &#8211; bi\u1ebfn &#8220;\u00edt caffeine h\u01a1n&#8221; th\u00e0nh &#8220;caffeine t\u1ed1t h\u01a1n&#8221; \u0111\u1ed1i v\u1edbi nhu c\u1ea7u h\u00e0ng ng\u00e0y c\u1ee7a h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ti\u1ebfn s\u0129 Jack E. James, Gi\u00e1o s\u01b0 Khoa h\u1ecdc H\u00e0nh vi v\u00e0 nh\u00e0 nghi\u00ean c\u1ee9u d\u01b0\u1ee3c l\u00fd, \u0111\u01b0a ra m\u1ed9t b\u00e0i ki\u1ec3m tra th\u1ef1c t\u1ebf (reality check) h\u1eefu \u00edch v\u1ec1 to\u00e0n b\u1ed9 ti\u1ec1n \u0111\u1ec1 c\u1ee7a s\u1ef1 ph\u1ee5 thu\u1ed9c v\u00e0o caffeine:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">&#8220;Trong \u0111i\u1ec1u ki\u1ec7n gi\u1ea5c ng\u1ee7 theo th\u00f3i quen, c\u00e1c b\u1eb1ng ch\u1ee9ng ch\u1ec9 ra r\u1eb1ng caffeine, thay v\u00ec n\u00e2ng cao hi\u1ec7u su\u1ea5t, th\u1ef1c ch\u1ea5t ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 \u0111ang kh\u00f4i ph\u1ee5c l\u1ea1i m\u1ee9c hi\u1ec7u su\u1ea5t \u0111\u00e3 b\u1ecb suy gi\u1ea3m do c\u01a1n bu\u1ed3n ng\u1ee7&#8230; C\u01a1n bu\u1ed3n ng\u1ee7 v\u00e0 s\u1ef1 suy gi\u1ea3m ch\u1ee9c n\u0103ng c\u00f3 th\u1ec3 l\u00e0 do s\u1ef1 thi\u1ebfu ng\u1ee7 c\u01a1 b\u1ea3n (basal sleep insufficiency), s\u1ef1 \u0111\u1ea3o l\u1ed9n l\u1ecbch tr\u00ecnh gi\u1ea5c ng\u1ee7 sinh h\u1ecdc, c\u01a1n bu\u1ed3n ng\u1ee7 ph\u1ee5c h\u1ed3i (rebound sleepiness), v\u00e0\/ho\u1eb7c m\u1ed9t h\u1ed9i ch\u1ee9ng cai nghi\u1ec7n (withdrawal syndrome)&#8230;&#8221;<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00f3 l\u00e0 m\u1ed9t c\u00e2u n\u00f3i \u0111\u00e1ng \u0111\u1ec3 ng\u1eabm ngh\u0129. \u0110\u00f4i khi, c\u00e1i m\u00e0 ch\u00fang ta g\u00e1n cho l\u00e0 c\u00e0 ph\u00ea &#8220;\u0111ang ho\u1ea1t \u0111\u1ed9ng&#8221; th\u1ef1c ch\u1ea5t l\u1ea1i ch\u00ednh l\u00e0 caffeine \u0111ang xoa d\u1ecbu c\u01a1n cai nghi\u1ec7n t\u1eeb ly c\u00e0 ph\u00ea c\u1ee7a ng\u00e0y h\u00f4m qua. Tr\u00e0, v\u1edbi li\u1ec1u l\u01b0\u1ee3ng nh\u1eb9 nh\u00e0ng h\u01a1n v\u00e0 l\u1edbp \u0111\u1ec7m L-theanine, c\u00f3 xu h\u01b0\u1edbng b\u1ebb g\u00e3y chu k\u1ef3 \u0111\u00f3 m\u1ed9t c\u00e1ch d\u1ee9t kho\u00e1t h\u01a1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00e1ch \u0111\u1ed3 u\u1ed1ng ph\u00f9 h\u1ee3p kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e0 ph\u00ea hay tr\u00e0 &#8211; m\u00e0 l\u00e0 t\u00e1ch \u0111\u1ed3 u\u1ed1ng b\u1ea1n \u0111\u00e3 bi\u1ebft c\u00e1ch l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 x\u00e2y d\u1ef1ng ch\u00ednh x\u00e1c c\u1ea3m gi\u00e1c m\u00e0 b\u1ea1n khao kh\u00e1t.<\/p>\n\n\n<h2 class=\"wp-block-heading\">Nh\u1eefng B\u00e0i H\u1ecdc Tr\u1ecdng T\u00e2m V\u1ec1 Caffeine Trong Tr\u00e0 \u0110en<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>L\u01b0\u1ee3ng caffeine trong tr\u00e0 \u0111en th\u01b0\u1eddng dao \u0111\u1ed9ng t\u1eeb 40\u201370 mg m\u1ed7i c\u1ed1c 8-oz (240ml), nh\u01b0ng t\u1ef7 l\u1ec7 so v\u1edbi c\u00e0 ph\u00ea l\u1ea1i vung v\u1ea9y t\u1eeb 0.2 \u0111\u1ebfn 0.8 t\u00f9y thu\u1ed9c v\u00e0o c\u00e1ch th\u1ee9c m\u1ed7i lo\u1ea1i \u0111\u01b0\u1ee3c pha ch\u1ebf.<\/li>\n\n\n<li>Tuy\u00ean b\u1ed1 &#8220;b\u1eb1ng m\u1ed9t n\u1eeda l\u01b0\u1ee3ng caffeine c\u1ee7a c\u00e0 ph\u00ea&#8221; l\u00e0 m\u1ed9t \u01b0\u1edbc t\u00ednh theo \u0111i\u1ec3m gi\u1eefa (midpoint), kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t quy lu\u1eadt c\u1ed1 \u0111\u1ecbnh &#8211; th\u1eddi gian \u1ee7 v\u00e0 c\u1ea5p \u0111\u1ed9 l\u00e1 s\u1ebd l\u00e0m x\u00ea d\u1ecbch con s\u1ed1 m\u1ed9t c\u00e1ch \u0111\u00e1ng k\u1ec3.<\/li>\n\n\n<li>L-theanine trong tr\u00e0 \u0111en l\u00e0m bi\u1ebfn \u0111\u1ed5i c\u00e1ch th\u1ee9c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a caffeine, th\u00fac \u0111\u1ea9y s\u1ef1 t\u1eadp trung t\u0129nh l\u1eb7ng (calm focus) thay v\u00ec m\u1ed9t s\u1ef1 t\u0103ng v\u1ecdt s\u1eafc n\u00e9t (sharp spike), m\u1eb7c d\u00f9 h\u1ea7u h\u1ebft c\u00e1c t\u00e1ch tr\u00e0 \u0111\u1ec1u ch\u1ee9a \u00edt L-theanine h\u01a1n so v\u1edbi li\u1ec1u l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong c\u00e1c nghi\u00ean c\u1ee9u l\u00e2m s\u00e0ng.<\/li>\n\n\n<li>Ph\u01b0\u01a1ng ph\u00e1p t\u00fai-\u0111\u00f4i (hai t\u00fai tr\u00e0, n\u01b0\u1edbc \u0111ang s\u00f4i, 4\u20135 ph\u00fat) c\u00f3 th\u1ec3 t\u1ea1o ra 60\u2013120 mg caffeine, s\u00e1nh ngang v\u1edbi m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea pha ti\u00eau chu\u1ea9n.<\/li>\n\n\n<li>Vi\u1ec7c chuy\u1ec3n \u0111\u1ed5i t\u1eeb c\u00e0 ph\u00ea sang tr\u00e0 m\u1ed9t c\u00e1ch \u0111\u01b0\u1eddng \u0111\u1ed9t s\u1ebd d\u1eabn \u0111\u1ebfn r\u1ee7i ro \u0111au \u0111\u1ea7u do cai nghi\u1ec7n (withdrawal headaches); vi\u1ec7c thay th\u1ebf d\u1ea7n d\u1ea7n t\u1eeb 1\u20132 tu\u1ea7n b\u1eb1ng tr\u00e0 \u1ee7 \u0111\u1eadm \u0111\u1eb7c s\u1ebd ng\u0103n ch\u1eb7n s\u1ef1 s\u1ee5t gi\u1ea3m n\u00e0y.<\/li>\n\n\n<li>Tr\u00e0 \u0111en th\u01b0\u1eddng \u00edt axit h\u01a1n so v\u1edbi c\u00e0 ph\u00ea v\u00e0 \u0111\u01b0\u1ee3c nh\u1eefng ng\u01b0\u1eddi c\u00f3 d\u1ea1 d\u00e0y nh\u1ea1y c\u1ea3m ho\u1eb7c m\u1eafc ch\u1ee9ng GERD dung n\u1ea1p t\u1ed1t h\u01a1n, m\u1eb7c d\u00f9 ph\u1ea3n \u1ee9ng c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n v\u1eabn c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t.<\/li>\n\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\">C\u00e1c C\u00e2u H\u1ecfi Th\u01b0\u1eddng G\u1eb7p V\u1ec1 Caffeine Trong Tr\u00e0 \u0110en<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Quy t\u1eafc 2 gi\u1edd \u0111\u1ed1i v\u1edbi c\u00e0 ph\u00ea l\u00e0 g\u00ec, v\u00e0 n\u00f3 c\u00f3 \u00e1p d\u1ee5ng cho tr\u00e0 \u0111en kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Quy t\u1eafc c\u00e0 ph\u00ea 2 gi\u1edd l\u00e0 m\u1ed9t th\u00f3i quen kh\u00f4ng ch\u00ednh th\u1ee9c c\u1ee7a vi\u1ec7c ch\u1edd \u0111\u1ee3i \u00edt nh\u1ea5t hai gi\u1edd sau khi th\u1ee9c d\u1eady tr\u01b0\u1edbc khi ti\u00eau th\u1ee5 caffeine, nh\u1eb1m \u0111\u1ec3 cho n\u1ed3ng \u0111\u1ed9 cortisol c\u1ee7a b\u1ea1n t\u1ee5t gi\u1ea3m t\u1ef1 nhi\u00ean sao cho caffeine ho\u1ea1t \u0111\u1ed9ng h\u00e0i h\u00f2a v\u1edbi t\u00ednh ch\u1ea5t sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 b\u1ea1n thay v\u00ec ch\u1ed1ng l\u1ea1i n\u00f3. N\u00f3 c\u0169ng \u00e1p d\u1ee5ng t\u01b0\u01a1ng t\u1ef1 \u0111\u1ed1i v\u1edbi caffeine trong tr\u00e0 \u0111en &#8211; nguy\u00ean t\u1eafc v\u1ec1 th\u1eddi gian (timing principle) n\u00e0y xoay quanh c\u00e1c chu k\u1ef3 c\u1ee7a adenosine v\u00e0 cortisol, ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 lo\u1ea1i \u0111\u1ed3 u\u1ed1ng n\u00e0o m\u00e0 b\u1ea1n l\u1ef1a ch\u1ecdn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vi\u1ec7c \u1ee7 tr\u00e0 \u0111en l\u00e2u h\u01a1n c\u00f3 th\u1ef1c s\u1ef1 mang l\u1ea1i cho b\u1ea1n nhi\u1ec1u caffeine h\u01a1n kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3, v\u00e0 theo m\u1ed9t c\u00e1ch r\u1ea5t c\u00f3 \u00fd ngh\u0129a. Vi\u1ec7c k\u00e9o d\u00e0i th\u1eddi gian \u1ee7 t\u1eeb 1 ph\u00fat l\u00ean 4\u20135 ph\u00fat c\u00f3 th\u1ec3 l\u00e0m t\u0103ng g\u1ea5p \u0111\u00f4i l\u01b0\u1ee3ng caffeine chi\u1ebft xu\u1ea5t t\u1eeb c\u00f9ng m\u1ed9t t\u00fai tr\u00e0, m\u1eb7c d\u00f9 b\u1ea1n c\u0169ng s\u1ebd k\u00e9o theo nhi\u1ec1u tannin h\u01a1n, l\u00e0m t\u0103ng \u0111\u1ed9 \u0111\u1eafng ch\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">T\u00f4i c\u00f3 th\u1ec3 u\u1ed1ng tr\u00e0 \u0111en khi b\u1ee5ng \u0111\u00f3i kh\u00f4ng, hay n\u00f3 s\u1ebd g\u00e2y ra nh\u1eefng v\u1ea5n \u0111\u1ec1 gi\u1ed1ng nh\u01b0 c\u00e0 ph\u00ea?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u00e0 \u0111en c\u00f3 t\u00ednh axit th\u1ea5p h\u01a1n c\u00e0 ph\u00ea, v\u00ec v\u1eady h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi dung n\u1ea1p n\u00f3 t\u1ed1t h\u01a1n khi b\u1ee5ng \u0111\u00f3i, nh\u01b0ng l\u01b0\u1ee3ng tannin v\u1eabn c\u00f3 th\u1ec3 g\u00e2y ra c\u1ea3m gi\u00e1c bu\u1ed3n n\u00f4n nh\u1eb9 ho\u1eb7c kh\u00f3 ch\u1ecbu \u1edf nh\u1eefng c\u00e1 nh\u00e2n nh\u1ea1y c\u1ea3m &#8211; \u0111\u1eb7c bi\u1ec7t l\u00e0 khi \u1ee7 l\u00e2u ho\u1eb7c d\u00f9ng nhi\u1ec1u t\u00fai tr\u00e0.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vi\u1ec7c th\u00eam s\u1eefa v\u00e0o tr\u00e0 \u0111en c\u00f3 l\u00e0m gi\u1ea3m h\u00e0m l\u01b0\u1ee3ng caffeine c\u1ee7a n\u00f3 kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng &#8211; s\u1eefa l\u00e0m thay \u0111\u1ed5i h\u01b0\u01a1ng v\u1ecb v\u00e0 l\u00e0m bi\u1ebfn \u0111\u1ed5i \u0111\u00f4i ch\u00fat kh\u1ea3 n\u0103ng li\u00ean k\u1ebft c\u1ee7a tannin, nh\u01b0ng n\u00f3 kh\u00f4ng c\u00f3 t\u00e1c \u0111\u1ed9ng g\u00ec \u0111\u1ebfn n\u1ed3ng \u0111\u1ed9 caffeine trong t\u00e1ch c\u1ee7a b\u1ea1n. D\u00f9 b\u1eb1ng c\u00e1ch n\u00e0o th\u00ec b\u1ea1n v\u1eabn s\u1ebd n\u1ea1p v\u00e0o c\u00f9ng m\u1ed9t l\u01b0\u1ee3ng miligam \u0111\u00f3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tr\u00e0 \u0111en c\u00f3 h\u1ea1i \u0111\u1ed1i v\u1edbi b\u1ec7nh tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y th\u1ef1c qu\u1ea3n (GERD) kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u00e0 \u0111en nh\u00ecn chung \u00edt c\u00f3 kh\u1ea3 n\u0103ng k\u00edch ho\u1ea1t GERD h\u01a1n so v\u1edbi c\u00e0 ph\u00ea b\u1edfi v\u00ec n\u00f3 c\u00f3 t\u00ednh axit th\u1ea5p h\u01a1n v\u00e0 kh\u00f4ng l\u00e0m n\u1edbi l\u1ecfng c\u01a1 v\u00f2ng th\u1ef1c qu\u1ea3n d\u01b0\u1edbi (lower esophageal sphincter) m\u1ed9t c\u00e1ch m\u1ea1nh b\u1ea1o nh\u01b0 v\u1eady. D\u1eabu v\u1eady, b\u1ea3n th\u00e2n caffeine c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t t\u00e1c nh\u00e2n k\u00edch ho\u1ea1t GERD b\u1ea5t k\u1ec3 ngu\u1ed3n g\u1ed1c c\u1ee7a n\u00f3 l\u00e0 g\u00ec, v\u00ec v\u1eady c\u00e1c th\u1ee9c u\u1ed1ng c\u00f3 li\u1ec1u l\u01b0\u1ee3ng cao (high-dose) v\u1eabn c\u00f3 th\u1ec3 g\u00e2y ra v\u1ea5n \u0111\u1ec1 cho nh\u1eefng c\u00e1 nh\u00e2n nh\u1ea1y c\u1ea3m.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tr\u00e0 \u0111en d\u1ea1ng l\u00e1 r\u1eddi (loose-leaf) c\u00f3 m\u1ee9c caffeine nh\u01b0 th\u1ebf n\u00e0o so v\u1edbi t\u00fai l\u1ecdc?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u00e1i ng\u01b0\u1ee3c v\u1edbi tr\u1ef1c gi\u00e1c, c\u00e1c t\u00fai tr\u00e0 ti\u00eau chu\u1ea9n th\u01b0\u1eddng mang l\u1ea1i nhi\u1ec1u caffeine h\u01a1n so v\u1edbi ki\u1ec3u pha ch\u1ebf l\u00e1 r\u1eddi \u1edf c\u00f9ng m\u1ed9t th\u1eddi gian \u1ee7, b\u1edfi v\u00ec c\u00e1c v\u1ee5n tr\u00e0 \u0111\u01b0\u1ee3c c\u1eaft m\u1ecbn (finer-cut fannings) b\u00ean trong t\u00fai s\u1ebd ph\u01a1i b\u00e0y nhi\u1ec1u di\u1ec7n t\u00edch b\u1ec1 m\u1eb7t h\u01a1n cho n\u01b0\u1edbc n\u00f3ng. C\u00e1c c\u1ea5p \u0111\u1ed9 l\u00e1 r\u1eddi s\u1ebd chi\u1ebft xu\u1ea5t ch\u1eadm h\u01a1n v\u00e0 nh\u1eb9 nh\u00e0ng h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tr\u00e0 \u0111en c\u00f3 th\u1ec3 mang l\u1ea1i cho b\u1ea1n s\u1ef1 t\u0103ng c\u01b0\u1eddng t\u1eadp trung t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi c\u00e0 ph\u00ea khi h\u1ecdc t\u1eadp hay l\u00e0m vi\u1ec7c kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ed1i v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi l\u00e0 c\u00f3 &#8211; \u0111\u1eb7c bi\u1ec7t l\u00e0 khi \u1ee7 tr\u00e0 \u0111\u1eadm \u0111\u1eb7c (strong brew) ho\u1eb7c \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p t\u00fai-\u0111\u00f4i. Li\u1ec1u l\u01b0\u1ee3ng caffeine l\u00e0 \u0111\u1ee7 \u0111\u1ec3 c\u1ea3i thi\u1ec7n th\u1eddi gian ph\u1ea3n \u1ee9ng v\u00e0 s\u1ef1 ch\u00fa \u00fd, v\u00e0 th\u00e0nh ph\u1ea7n L-theanine c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m s\u1ef1 xao nh\u00e3ng do c\u1ea3m gi\u00e1c b\u1ed3n ch\u1ed3n (jitteriness) m\u00e0 c\u00e0 ph\u00ea \u0111\u00f4i khi mang l\u1ea1i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Caffeine trong tr\u00e0 \u0111en c\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 theo c\u00e1ch kh\u00e1c v\u1edbi caffeine trong c\u00e0 ph\u00ea kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Chu k\u1ef3 b\u00e1n r\u00e3 (half-life) c\u1ee7a caffeine l\u00e0 nh\u01b0 nhau b\u1ea5t k\u1ec3 n\u00f3 \u0111\u1ebfn t\u1eeb tr\u00e0 hay c\u00e0 ph\u00ea &#8211; x\u1ea5p x\u1ec9 5\u20136 gi\u1edd \u1edf h\u1ea7u h\u1ebft ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh. M\u1ed9t t\u00e1ch tr\u00e0 \u0111en \u0111\u01b0\u1ee3c \u1ee7 \u0111\u1eadm \u0111\u1eb7c u\u1ed1ng l\u00fac 3 gi\u1edd chi\u1ec1u v\u1eabn c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 v\u00e0o l\u00fac 10 gi\u1edd t\u1ed1i, y h\u1ec7t nh\u01b0 nh\u1eefng g\u00ec c\u00e0 ph\u00ea s\u1ebd l\u00e0m. L-theanine c\u00f3 th\u1ec3 l\u00e0m m\u1ec1m tr\u1ea3i nghi\u1ec7m ch\u1ee7 quan, nh\u01b0ng n\u00f3 kh\u00f4ng l\u00e0m t\u0103ng t\u1ed1c qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a caffeine m\u1ed9t c\u00e1ch c\u00f3 \u00fd ngh\u0129a.<\/p>\n\n\n<h2 class=\"wp-block-heading\">Ngu\u1ed3n Tham Kh\u1ea3o<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/highdose-ltheaninecaffeine-combination-improves-neurobehavioural-and-neurophysiological-measures-of-selective-attention-in-acutely-sleepdeprived-young-adults\/ <!-- Th\u00f4ng tin chuy\u00ean s\u00e2u v\u1ec1 s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa theanine v\u00e0 caffeine \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7. \u0110\u00e2y l\u00e0 m\u1ed9t nghi\u00ean c\u1ee9u l\u00e2m s\u00e0ng quan tr\u1ecdng. --><\/li>\n\n\n<li>https:\/\/www.cambridge.org\/core\/services\/aop-cambridge-core\/content\/view\/ <!-- D\u1eef li\u1ec7u g\u1ed1c (d\u1ea1ng PDF) v\u1ec1 s\u1ef1 c\u1ea3i thi\u1ec7n h\u00e0nh vi th\u1ea7n kinh. B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam nhi\u1ec1u th\u00f4ng tin b\u1ed5 \u00edch. --><\/li>\n\n\n<li>https:\/\/researchportal.northumbria.ac.uk\/en\/publications\/a-double-blind-placebo-controlled-study-evaluating-the-effects-of <!-- Nghi\u00ean c\u1ee9u m\u00f9 \u0111\u00f4i, \u0111\u1ed1i ch\u1ee9ng v\u1edbi gi\u1ea3 d\u01b0\u1ee3c v\u1ec1 ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9 v\u00e0 nh\u1eadn th\u1ee9c. Khuy\u1ebfn kh\u00edch tham kh\u1ea3o n\u1ebfu b\u1ea1n mu\u1ed1n c\u00f3 c\u00e1i nh\u00ecn \u0111a chi\u1ec1u h\u01a1n. --><\/li>\n\n\n<li>https:\/\/link.springer.com\/article\/10.1007\/s00213-007-0924-1 <!-- \u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng v\u00e0 huy\u1ebft \u00e1p. H\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u c\u01a1 s\u1edf sinh h\u1ecdc h\u1ee3p l\u00fd \u0111\u1eb1ng sau c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n m\u00e0 tr\u00e0 \u0111en mang l\u1ea1i. --><\/li>\n\n\n<li>https:\/\/ponderapharma.com\/wp-content\/uploads\/2014\/05\/The-effects-of-L-theanine-caffeine-and-their-combination-on-cognition-and-mood-Haskell-et-al-2007.pdf <!-- T\u00e1c \u0111\u1ed9ng c\u1ee7a theanine v\u00e0 caffeine l\u00ean kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c (Haskell et al., 2007). Tra c\u1ee9u th\u00eam c\u00e1c nghi\u00ean c\u1ee9u \u0111\u1ec3 t\u1ef1 tay x\u00e2y d\u1ef1ng m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc. --><\/li>\n\n<\/ul>\n\n\n","protected":false},"excerpt":{"rendered":"<p>M\u1ed9t kh\u1ea9u ph\u1ea7n tr\u00e0 \u0111en 8-ounce (240ml) ti\u00eau chu\u1ea9n th\u01b0\u1eddng ch\u1ee9a t\u1eeb 40 \u0111\u1ebfn 70 miligam caffeine. H\u00e0m l\u01b0\u1ee3ng th\u1ef1c t\u1ebf thay \u0111\u1ed5i d\u1ef1a tr\u00ean c\u00e1c y\u1ebfu t\u1ed1 nh\u01b0 th\u1eddi gian \u1ee7, k\u00edch th\u01b0\u1edbc l\u00e1 tr\u00e0, v\u00e0 nhi\u1ec7t \u0111\u1ed9 n\u01b0\u1edbc. H\u00e3y l\u1eb7n s\u00e2u h\u01a1n \u0111\u1ec3 hi\u1ec3u r\u00f5 s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa h\u00e0m l\u01b0\u1ee3ng caffeine trong tr\u00e0 \u0111en v\u00e0 c\u00e0 ph\u00ea. \u0110\u1ecdc ti\u1ebfp \u0111\u1ec3 kh\u00e1m ph\u00e1 c\u00e1c lo\u1ea1i tr\u00e0 c\u1ee5 th\u1ec3 v\u00e0 c\u00e1c m\u1eb9o pha ch\u1ebf.<\/p>\n","protected":false},"author":1,"featured_media":50660,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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Toan","author_link":"https:\/\/coffeefactz.com\/vi\/author\/pham-toan\/"},"uagb_comment_info":0,"uagb_excerpt":"M\u1ed9t kh\u1ea9u ph\u1ea7n tr\u00e0 \u0111en 8-ounce (240ml) ti\u00eau chu\u1ea9n th\u01b0\u1eddng ch\u1ee9a t\u1eeb 40 \u0111\u1ebfn 70 miligam caffeine. H\u00e0m l\u01b0\u1ee3ng th\u1ef1c t\u1ebf thay \u0111\u1ed5i d\u1ef1a tr\u00ean c\u00e1c y\u1ebfu t\u1ed1 nh\u01b0 th\u1eddi gian \u1ee7, k\u00edch th\u01b0\u1edbc l\u00e1 tr\u00e0, v\u00e0 nhi\u1ec7t \u0111\u1ed9 n\u01b0\u1edbc. H\u00e3y l\u1eb7n s\u00e2u h\u01a1n \u0111\u1ec3 hi\u1ec3u r\u00f5 s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa h\u00e0m l\u01b0\u1ee3ng caffeine trong&hellip;","_links":{"self":[{"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/posts\/53949","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/comments?post=53949"}],"version-history":[{"count":1,"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/posts\/53949\/revisions"}],"predecessor-version":[{"id":53955,"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/posts\/53949\/revisions\/53955"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/media\/50660"}],"wp:attachment":[{"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/media?parent=53949"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/categories?post=53949"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/coffeefactz.com\/vi\/wp-json\/wp\/v2\/tags?post=53949"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}