{"id":19630,"date":"2023-03-28T16:20:04","date_gmt":"2023-03-28T09:20:04","guid":{"rendered":"https:\/\/cdcangiang.vn\/?p=19630"},"modified":"2023-03-28T16:23:18","modified_gmt":"2023-03-28T09:23:18","slug":"5-ly-do-ban-nen-di-bo-hang-ngay","status":"publish","type":"post","link":"https:\/\/cdcangiang.vn\/index.php\/2023\/03\/28\/5-ly-do-ban-nen-di-bo-hang-ngay\/","title":{"rendered":"5 l\u00fd do b\u1ea1n n\u00ean \u0111i b\u1ed9 h\u00e0ng ng\u00e0y"},"content":{"rendered":"

\u0110i b\u1ed9\u00a0\u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nhi\u1ec1u h\u1ec7 th\u1ed1ng, c\u01a1 quan trong c\u01a1 th\u1ec3 v\u00e0 v\u00ec v\u1eady n\u00f3 mang l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch. H\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau 30 ph\u00fat \u0111i b\u1ed9\/ng\u00e0y, 5 ng\u00e0y\/tu\u1ea7n ho\u1eb7c c\u0169ng c\u00f3 th\u1ec3 chia nh\u1ecf th\u1eddi gian th\u1ef1c hi\u1ec7n trong ng\u00e0y, v\u00ed d\u1ee5, th\u1ef1c hi\u1ec7n ba l\u1ea7n \u0111i b\u1ed9, m\u1ed7i l\u1ea7n 10 ph\u00fat trong ng\u00e0y.<\/p>\n

\u0110i b\u1ed9 \u0111\u01b0\u1ee3c coi l\u00e0 m\u1ed9t\u00a0ho\u1ea1t \u0111\u1ed9ng aerobic c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i, n\u00ean th\u1ef1c hi\u1ec7n v\u1edbi t\u1ed1c \u0111\u1ed9 m\u00e0 b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 n\u00f3i chuy\u1ec7n nh\u01b0ng kh\u00f4ng h\u00e1t \u0111\u01b0\u1ee3c, nh\u01b0 v\u1eady m\u1edbi c\u00f3 t\u00e1c d\u1ee5ng tr\u00ean tim m\u1ea1ch.<\/p>\n

\"\"
\u0110i b\u1ed9 r\u1ea5t t\u1ed1t cho n\u00e3o, c\u01a1, x\u01b0\u01a1ng, ph\u1ed5i, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng\u2026<\/figcaption><\/figure>\n

1. \u0110i b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap\u00a0k\u00e9o d\u00e0i cu\u1ed9c s\u1ed1ng<\/b><\/h4>\n

M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean JAMA Network Open n\u0103m 2021 tr\u00ean 2.000 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh cho th\u1ea5y, nh\u1eefng ng\u01b0\u1eddi \u0111i b\u1ed9 \u00edt nh\u1ea5t 7.000 b\u01b0\u1edbc m\u1ed7i ng\u00e0y c\u00f3 nguy c\u01a1 t\u1eed vong (do b\u1ea5t k\u1ef3 nguy\u00ean nh\u00e2n n\u00e0o) th\u1ea5p h\u01a1n 50% \u0111\u1ebfn 70% v\u00e0o cu\u1ed1i th\u1eddi gian nghi\u00ean c\u1ee9u 11 n\u0103m, so v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 \u00edt b\u01b0\u1edbc ch\u00e2n h\u01a1n.<\/p>\n

Sau khi ki\u1ec3m so\u00e1t m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 h\u00e0nh vi v\u00e0 l\u1ed1i s\u1ed1ng, bao g\u1ed3m tu\u1ed5i t\u00e1c, ti\u1ec1n s\u1eed h\u00fat thu\u1ed1c, tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, l\u01b0\u1ee3ng r\u01b0\u1ee3u ti\u00eau th\u1ee5 v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, c\u0169ng nh\u01b0 c\u00e1c d\u1ea5u hi\u1ec7u v\u1ec1 s\u1ee9c kh\u1ecfe nh\u01b0 m\u1ee9c cholesterol, \u0111\u01b0\u1eddng huy\u1ebft l\u00fac \u0111\u00f3i,\u00a0huy\u1ebft \u00e1p,\u00a0m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c s\u1eed d\u1ee5ng\u2026<\/p>\n

TS. Amanda Paluch,\u00a0t\u00e1c gi\u1ea3 c\u1ee7a nghi\u00ean c\u1ee9u, \u0110\u1ea1i h\u1ecdc Massachusetts cho bi\u1ebft: “Ho\u1ea1t \u0111\u1ed9ng t\u00edch c\u1ef1c c\u00f3 l\u1ee3i cho h\u1ea7u h\u1ebft c\u00e1c b\u1ed9 ph\u1eadn c\u1ee7a c\u01a1 th\u1ec3, ch\u1eb3ng h\u1ea1n nh\u01b0 n\u00e3o, c\u01a1, x\u01b0\u01a1ng,\u00a0h\u1ec7 tim m\u1ea1ch, th\u1eadn v\u00e0 ph\u1ed5i. \u0110i b\u1ed9 l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 tham gia ho\u1ea1t \u0111\u1ed9ng \u0111\u00f3. \u0110i b\u1ed9 nhi\u1ec1u h\u01a1n c\u00f3 th\u1ec3 gi\u00fap\u00a0ng\u0103n ng\u1eeba nhi\u1ec1u b\u1ec7nh m\u00e3n t\u00ednh d\u1eabn \u0111\u1ebfn t\u1eed vong s\u1edbm”.<\/p>\n

2. \u0110i b\u1ed9 c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ee7a x\u01b0\u01a1ng<\/b><\/h4>\n

Theo Mayo Clinic,\u00a0\u0111i b\u1ed9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c ch\u1ecbu tr\u1ecdng l\u01b0\u1ee3ng. Do \u0111\u00f3, \u0111i b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe c\u1ee7a x\u01b0\u01a1ng v\u00e0 c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m gi\u1ea3m nguy c\u01a1\u00a0lo\u00e3ng x\u01b0\u01a1ng.<\/p>\n

Ngo\u00e0i ra, \u0111i b\u1ed9 c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u1ed1t l\u00f5i, t\u0103ng kh\u1ea3 n\u0103ng \u1ed5n \u0111\u1ecbnh v\u00e0 c\u00e2n b\u1eb1ng \u0111\u1ec3 ng\u0103n ng\u1eeba t\u00e9 ng\u00e3 khi b\u1ea1n gi\u00e0 \u0111i.<\/p>\n

\u0110\u00e1ng ch\u00fa \u00fd nh\u1ea5t, \u0111i b\u1ed9 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u1ee7a x\u01b0\u01a1ng \u1edf ch\u00e2n v\u00e0 c\u1ed9t s\u1ed1ng. B\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u v\u1edbi\u00a0\u0111i b\u1ed9 nhanh\u00a010 ph\u00fat, ba l\u1ea7n m\u1ed7i ng\u00e0y.<\/p>\n

\u0110\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch l\u1edbn nh\u1ea5t cho x\u01b0\u01a1ng, n\u00ean k\u1ebft h\u1ee3p \u0111i b\u1ed9 v\u1edbi m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh.<\/p>\n

3. \u0110i b\u1ed9 gi\u00fap t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n th\u0103ng hoa h\u01a1n<\/b><\/h4>\n

Khi c\u1ea3m th\u1ea5y\u00a0ch\u00e1n n\u1ea3n, b\u1ea1n h\u00e3y ra ngo\u00e0i \u0111i d\u1ea1o. M\u1ed9t nghi\u00ean c\u1ee9u v\u00e0o n\u0103m 2018 (c\u00f4ng b\u1ed1 tr\u00ean HPP- Health Promotion Perspectives), nh\u1eefng ng\u01b0\u1eddi tr\u1ebb tu\u1ed5i th\u1ef1c hi\u1ec7n 10 ph\u00fat \u0111i b\u1ed9 nhanh \u0111\u00e3 th\u1ea5y t\u00e2m tr\u1ea1ng c\u1ee7a h\u1ecd t\u0103ng l\u00ean – \u0111\u1eb7c bi\u1ec7t l\u00e0 khi c\u00f3 c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi – so v\u1edbi nh\u00f3m \u0111\u1ed1i ch\u1ee9ng \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn ch\u1ec9 ng\u1ed3i m\u1ed9t ch\u1ed7.<\/p>\n

\u0110\u1ee9ng d\u1eady v\u00e0 di chuy\u1ec3n gi\u00fap b\u1ea1n lo\u1ea1i b\u1ecf c\u1ea3m gi\u00e1c thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n v\u00e0o c\u1ea3m gi\u00e1c ch\u00e1n n\u1ea3n t\u1ed5ng th\u1ec3. C\u00e1c nghi\u00ean c\u1ee9u tr\u01b0\u1edbc \u0111\u00f3 c\u0169ng cho th\u1ea5y, th\u1eadm ch\u00ed 5 ph\u00fat \u0111i b\u1ed9 c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m.<\/p>\n

\"\"
Th\u00eam \u0111i b\u1ed9 v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang ki\u1ec3m so\u00e1t calo, gi\u00fap gi\u1ea3m nhi\u1ec1u ch\u1ea5t b\u00e9o.<\/figcaption><\/figure>\n

4. \u0110i b\u1ed9 c\u00f3 l\u1ee3i cho vi\u1ec7c\u00a0<\/b>gi\u1ea3m c\u00e2n<\/b><\/p>\n

N\u1ebfu b\u1ea1n \u0111ang \u0111\u1eb7t ra m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n, n\u00ean nh\u1edb r\u1eb1ng, kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i tham gia v\u00e0o m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c n\u00e2ng cao n\u00e0o (tr\u1eeb khi \u0111\u00f3 l\u00e0 b\u00e0i t\u1eadp luy\u1ec7n b\u1ea1n th\u00edch).<\/p>\n

Trong m\u1ed9t nghi\u00ean c\u1ee9u v\u1ec1 nh\u1eefng ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u00f3 c\u00e2n n\u1eb7ng \u0111\u01b0\u1ee3c coi l\u00e0 th\u1eeba c\u00e2n ho\u1eb7c b\u00e9o ph\u00ec, nh\u1eefng ng\u01b0\u1eddi th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang gi\u1ea3m calo k\u1ebft h\u1ee3p \u0111i b\u1ed9 2,5 gi\u1edd m\u1ed7i tu\u1ea7n, trong 12 tu\u1ea7n \u0111\u00e3 gi\u1ea3m m\u1ee9c insulin l\u00fac \u0111\u00f3i v\u00e0\u00a0gi\u1ea3m m\u1ee1\u00a0nhi\u1ec1u h\u01a1n, so v\u1edbi ch\u1ec9 th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n h\u1ea1n ch\u1ebf calo (Nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c xu\u1ea5t b\u1ea3n tr\u00ean T\u1ea1p ch\u00ed Dinh d\u01b0\u1ee1ng 2017).<\/p>\n

C\u1ea3 hai nh\u00f3m gi\u1ea3m kho\u1ea3ng 8% tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 (s\u1ed1 c\u00e2n n\u1eb7ng gi\u1ea3m nh\u01b0 nhau), nh\u01b0ng nh\u1eefng ng\u01b0\u1eddi th\u00eam \u0111i b\u1ed9 v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang ki\u1ec3m so\u00e1t calo, s\u1ebd gi\u1ea3m \u0111\u01b0\u1ee3c nhi\u1ec1u ch\u1ea5t b\u00e9o h\u01a1n. \u0110\u00e2y ch\u00ednh l\u00e0 lo\u1ea1i c\u00e2n m\u00e0 ch\u00fang ta mu\u1ed1n gi\u1ea3m, ch\u1ee9 kh\u00f4ng ph\u1ea3i gi\u1ea3m c\u00e2n v\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 gi\u1ea3m.<\/p>\n

5. \u0110i b\u1ed9 th\u00fac \u0111\u1ea9y\u00a0s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/b><\/h4>\n

\u0110i b\u1ed9 th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap tim ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 l\u00e0m\u00a0gi\u1ea3m l\u01b0\u1ee3ng cholesterol.<\/p>\n

Theo Trung t\u00e2m Ki\u1ec3m so\u00e1t v\u00e0 Ph\u00f2ng ng\u1eeba D\u1ecbch b\u1ec7nh Hoa K\u1ef3 (CDC),\u00a0cholesterol cao\u00a0l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 c\u1ee7a b\u1ec7nh tim. Gi\u1ea3m t\u1ed5ng s\u1ed1 cholesterol xu\u1ed1ng 10%, c\u00f3 th\u1ec3 gi\u1ea3m g\u1ea7n 1\/3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim. \u0110i b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n bi\u1ebfn \u0111i\u1ec1u n\u00e0y th\u00e0nh hi\u1ec7n th\u1ef1c.<\/p>\n

Trong m\u1ed9t ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p c\u1ee7a 21 nghi\u00ean c\u1ee9u t\u1eadp trung v\u00e0o nh\u1eefng ph\u1ee5 n\u1eef th\u1eeba c\u00e2n ho\u1eb7c b\u00e9o ph\u00ec, th\u1ef1c hi\u1ec7n th\u00f3i quen \u0111i b\u1ed9 trong \u00edt nh\u1ea5t b\u1ed1n tu\u1ea7n (nh\u01b0ng kh\u00f4ng th\u1ef1c hi\u1ec7n thay \u0111\u1ed5i h\u00e0nh vi c\u00f3 ch\u1ee7 \u00fd n\u00e0o kh\u00e1c) \u0111\u00e3 gi\u00fap h\u1ecd\u00a0gi\u1ea3m cholesterol\u00a0to\u00e0n ph\u1ea7n v\u00e0 cholesterol LDL (x\u1ea5u) kho\u1ea3ng 7 mg\/dL, theo American Journal of Health Promotion.<\/p>\n

Ngo\u00e0i ra, m\u1ed9t \u0111\u00e1nh gi\u00e1 c\u1ee7a Cochrane n\u0103m 2021 v\u1ec1 73 th\u1eed nghi\u1ec7m k\u1ebft lu\u1eadn r\u1eb1ng, \u0111i b\u1ed9 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap\u00a0gi\u1ea3m huy\u1ebft \u00e1p – m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 c\u1ee7a b\u1ec7nh tim – n\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n 3-5 l\u1ea7n m\u1ed7i tu\u1ea7n, m\u1ed7i l\u1ea7n t\u1eeb 20 \u0111\u1ebfn 40 ph\u00fat, trong su\u1ed1t ba th\u00e1ng.\/.<\/p>\n

Ngu\u1ed3n b\u00e1o S\u1ee9c kh\u1ecfe & \u0110\u1eddi s\u1ed1ng<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

\u0110i b\u1ed9\u00a0\u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nhi\u1ec1u h\u1ec7 th\u1ed1ng, c\u01a1 quan trong c\u01a1 th\u1ec3 v\u00e0 v\u00ec v\u1eady n\u00f3 mang l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch. H\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau 30 ph\u00fat \u0111i b\u1ed9\/ng\u00e0y, 5 ng\u00e0y\/tu\u1ea7n ho\u1eb7c c\u0169ng c\u00f3 th\u1ec3 chia nh\u1ecf th\u1eddi gian th\u1ef1c hi\u1ec7n trong ng\u00e0y, v\u00ed d\u1ee5, th\u1ef1c hi\u1ec7n ba l\u1ea7n \u0111i b\u1ed9, m\u1ed7i l\u1ea7n 10 […]<\/p>\n","protected":false},"author":3,"featured_media":19632,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","footnotes":""},"categories":[303],"tags":[],"class_list":["post-19630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bai"],"_links":{"self":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/19630","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/comments?post=19630"}],"version-history":[{"count":0,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/19630\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media\/19632"}],"wp:attachment":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media?parent=19630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/categories?post=19630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/tags?post=19630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}