{"id":7086,"date":"2016-03-10T09:39:34","date_gmt":"2016-03-10T02:39:34","guid":{"rendered":"http:\/\/www.yogavocuc.com\/?p=7086"},"modified":"2016-03-10T09:39:34","modified_gmt":"2016-03-10T02:39:34","slug":"van-dong-nhu-the-nao-de-giam-mo-trong-mau-2","status":"publish","type":"post","link":"http:\/\/www.yogavocuc.com\/?p=7086","title":{"rendered":"V\u1eacN \u0110\u1ed8NG NH\u01af TH\u1ebe N\u00c0O \u0110\u1ec2 GI\u1ea2M M\u1ee0 TRONG M\u00c1U?"},"content":{"rendered":"

\"1\"<\/a>Th\u01b0\u1eddng th\u01b0\u1eddng ng\u01b0\u1eddi ta \u0111\u1ec1u t\u01b0\u1edfng r\u1eb1ng v\u1eadn \u0111\u1ed9ng th\u1ec3 d\u1ee5c, th\u1ec3 thao v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh nh\u01b0 ch\u1ea1y marathon, tennis, v\u0169 c\u1ea7u k\u00e9o d\u00e0i, b\u01a1i \u0111ua, t\u1eadp t\u1ea1, \u0111\u00e1nh v\u00f5, ch\u1ea1y xe \u0111\u1ea1p nhanh v.v\u2026 cho \u0111\u1ebfn khi th\u1edf m\u1ec7t h\u1ed5n h\u1ec3n, m\u1ed3 h\u00f4i ra nh\u01b0 t\u1eafm t\u1ee9c l\u00e0 c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m m\u1ee1 trong m\u00e1u (cholesterol, triglycerid). R\u1ed3i khi \u0111i th\u1eed m\u00e1u th\u1ea5y m\u1ee1 v\u1eabn c\u00f2n cao nh\u01b0 c\u0169 ho\u1eb7c si\u00eau \u00e2m th\u1ea5y gan v\u1eabn c\u00f2n b\u1ecb nhi\u1ec5m m\u1ee1, kh\u00f4ng b\u1edbt g\u00ec h\u1ebft. V\u1eady th\u00ec v\u1eadn \u0111\u1ed9ng th\u1ebf n\u00e0o m\u1edbi gi\u1ea3m \u0111\u01b0\u1ee3c M\u1ee0 TRONG M\u00c1U? <\/p>\n

Trong cu\u1ed9c s\u1ed1ng v\u0103n minh v\u00e0 \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng nh\u01b0 hi\u1ec7n nay, b\u1ec7nh l\u00fd tim m\u1ea1ch v\u00e0 \u0111\u1ed9t qu\u1ef5 c\u0169ng nh\u01b0 b\u00e9o ph\u00ec chi\u1ebfm m\u1ed9t t\u1ef7 l\u1ec7 t\u1eed vong ho\u1eb7c t\u00e0n ph\u1ebf r\u1ea5t cao kh\u00f4ng ch\u1ec9 x\u1ea3y \u0111\u1ebfn cho ng\u01b0\u1eddi gi\u00e0 m\u00e0 c\u00f2n cho ng\u01b0\u1eddi tr\u1ebb n\u1eefa n\u1ebfu kh\u00f4ng bi\u1ebft c\u00e1ch h\u1ea1n ch\u1ebf dinh d\u01b0\u1ee1ng v\u00e0 t\u1eadp luy\u1ec7n m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd trong s\u1ef1 thu nh\u1eadp \u0111\u01b0\u1eddng v\u00e0 m\u1ee1 v\u00e0o c\u01a1 th\u1ec3 ch\u00fang ta.<\/p>\n

C\u00f3 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 r\u1eb1ng ch\u01a1i th\u1ec3 d\u1ee5c th\u1ec3 thao v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh, ho\u1eb7c l\u00e0 th\u1ec3 d\u1ee5c qua loa s\u01a1 s\u00e0i l\u00e0 c\u00f3 th\u1ec3 l\u00e0m ti\u00eau m\u1ee1, \u0111\u01b0\u1eddng\u2026 nh\u01b0ng s\u1ef1 th\u1eadt l\u00e0 kh\u00f4ng ph\u1ea3i th\u1ebf. R\u1ed1t cu\u1ed9c theo v\u1edbi th\u1eddi gian n\u0103m th\u00e1ng b\u1ec7nh t\u1eadt k\u00e9o \u0111\u1ebfn r\u1ea5t s\u1edbm nh\u01b0 gan nhi\u1ec5m m\u1ee1, cao huy\u1ebft \u00e1p, ti\u1ec3u \u0111\u01b0\u1eddng, x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch, nh\u1ed3i m\u00e1u c\u01a1 tim v\u00e0 \u0111\u1ed9t qu\u1ecb\u2026 Do \u0111\u00f3 b\u00e0i vi\u1ebft n\u00e0y nh\u1eb1m gi\u00fap qu\u00fd b\u1ea1n hi\u1ec3u r\u00f5 v\u00e0 n\u1eafm v\u1eefng s\u1ef1 v\u1eadn \u0111\u1ed9ng h\u1ee3p l\u00fd trong m\u1ee5c ti\u00eau ng\u1eeba v\u00e0 tr\u1ecb li\u1ec7u c\u00e1c r\u1ed1i lo\u1ea1n chuy\u1ec5n h\u00f3a m\u1ee1 b\u1eb1ng ph\u01b0\u01a1ng th\u1ee9c v\u1eadn \u0111\u1ed9ng.<\/p>\n

T\u1eea M\u1ed8T L\u00c1 TH\u01af TH\u1eaeC M\u1eaeC\u2026<\/strong>
\nT\u00f4i n\u0103m nay 55 tu\u1ed5i, th\u1eed m\u00e1u th\u1ea5y cholesterol cao, m\u1ee1 m\u00e1u t\u0103ng (triglycerid) gan nhi\u1ec5m m\u1ee1, v\u1ee3 t\u00f4i 50 tu\u1ed5i ng\u01b0\u1eddi g\u1ea7y \u1ed1m c\u0169ng b\u1ecb cao nh\u01b0 t\u00f4i. T\u00f4i \u0111\u00e1nh tennis, v\u1ee3 t\u00f4i ch\u01a1i v\u0169 c\u1ea7u li\u00ean t\u1ee5c 2 gi\u1edd m\u1ed7i ng\u00e0y, S\u00e1u th\u00e1ng sau th\u1eed l\u1ea1i c\u1ea3 2 ng\u01b0\u1eddi th\u00ec v\u1eabn th\u1ea5y m\u1ee1 v\u00e0 cholesterol cao kh\u00f4ng gi\u1ea3m c\u00f9ng v\u1edbi s\u1ef1 t\u1ed3n t\u1ea1i gan nhi\u1ec5m m\u1ee1. T\u00f4i th\u1eafc m\u1eafc l\u00e0 t\u1ea1i sao c\u00f3 v\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 t\u1ed1i \u0111a \u0111\u1ec1u \u0111\u1eb7n nh\u01b0 th\u1ebf m\u00e0 kh\u00f4ng gi\u1ea3m m\u1ee1 trong m\u00e1u v\u00e0 v\u1ee3 t\u00f4i g\u1ea7y \u1ed1m m\u00e0 t\u1ea1i sao v\u1eabn b\u1ecb m\u1ee1 cao ?<\/p>\n

\u0110\u1ed0I T\u01af\u1ee2NG B\u1eca M\u1ee0 CAO TRONG M\u00c1U.<\/strong>
\n– Th\u00f4ng th\u01b0\u1eddng l\u00e0 nh\u1eefng ng\u01b0\u1eddi \u0103n u\u1ed1ng nhi\u1ec1u ch\u1ea5t m\u1ee1, tinh b\u1ed9t, \u0111\u01b0\u1eddng v\u00e0 l\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng.
\n– Kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 m\u1eadp m\u1edbi b\u1ecb m\u1ee1 cao trong m\u00e1u, v\u00ec khi c\u01a1 th\u1ec3 \u0111\u1ebfn l\u1ee9a tu\u1ed1i tr\u00ean 50, chuy\u1ec3n h\u00f3a \u0111\u00e3 b\u1eaft \u0111\u1ea7u k\u00e9m kh\u00f4ng chuy\u1ec3n h\u00f3a h\u1ebft m\u1ee1 h\u1eb1ng ng\u00e0y do th\u1ee9c \u0103n \u0111\u01b0a v\u00e0o trong c\u01a1 th\u1ebf, do \u0111\u00f3 d\u00f9 \u0103n \u00edt m\u1ee1 ho\u1eb7c g\u1ea7y \u1ed1m c\u0169ng c\u00f3
\nth\u1ec3 b\u1ecb m\u1ee1 cao trong m\u00e1u g\u1ecdi l\u00e0 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a m\u1ee1 do tu\u1ed5i gi\u00e0.
\n
\nV\u1eacN \u0110\u1ed8NG TH\u1ebe N\u00c0O ?<\/strong>
\nTh\u01b0\u1eddng th\u01b0\u1eddng ng\u01b0\u1eddi ta \u0111\u1ec1u t\u01b0\u1edfng r\u1eb1ng v\u1eadn \u0111\u1ed9ng th\u1ec3 d\u1ee5c th\u1ec3 thao v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh nh\u01b0 ch\u1ea1y marathon, tennis, v\u0169 c\u1ea7u k\u00e9o d\u00e0i, b\u01a1i \u0111ua, t\u1eadp t\u1ea1, \u0111\u00e1nh v\u00f5, ch\u1ea1y xe \u0111\u1ea1p nhanh.v.v\u2026 cho \u0111\u1ebfn khi th\u1edf m\u1ec7t h\u1ed7n h\u1ec3n, m\u1ed3 h\u00f4i ra nh\u01b0 t\u1eafm t\u1ee9c l\u00e0 c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m m\u1ee1 trong m\u00e1u (cholesterol, triglycerid) . R\u1ed3i khi \u0111i th\u1eed m\u00e1u th\u1ea5y m\u1ee1 v\u1eabn c\u00f2n cao nh\u01b0 c\u0169 ho\u1eb7c si\u00eau \u00e2m th\u1ea5y gan v\u1eabn c\u00f2n b\u1ecb nhi\u1ec5m m\u1ee1, kh\u00f4ng b\u1edbt g\u00ec h\u1ebft. T\u1ea1i sao ? Ta h\u00e3y ph\u00e2n t\u00edch s\u1ef1 chuy\u1ec3n h\u00f3a c\u1ee7a m\u1ee1 trong s\u1ef1 v\u1eadn \u0111\u1ed9ng sau \u0111\u00e2y :<\/p>\n

C\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng g\u1ed3m 2 lo\u1ea1i, \u0111\u00f3 l\u00e0 v\u1eadn \u0111\u1ed9ng c\u00f3 oxy v\u00e0 v\u1eadn \u0111\u1ed9ng kh\u00f4ng c\u00f3 oxy.<\/strong><\/p>\n

1. V\u1eadn \u0111\u1ed9ng c\u00f3 oxy :<\/strong>
\nL\u00e0 lo\u1ea1i v\u1eadn \u0111\u1ed9ng c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9 v\u00e0 v\u1eeba nh\u01b0 \u0111i b\u1ed9, ch\u1ea1y ch\u1eadm, nh\u1ea3y d\u00e2y, \u0111i xe \u0111\u1ea1p ch\u1eadm, t\u1eadp d\u01b0\u1ee1ng sinh\u2026 c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 oxy. <\/p>\n

C\u01a1 b\u1eafp ch\u1ee7 y\u1ebfu x\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng thu \u0111\u01b0\u1ee3c t\u1eeb s\u1ef1 oxy h\u00f3a acid b\u00e9o, m\u1ee1 \u0111\u01b0\u1ee3c ti\u00eau hao nhanh. N\u1ebfu v\u1eadn \u0111\u1ed9ng nh\u1eb9 m\u00e0 th\u1eddi gian d\u00e0i th\u00ec s\u1ef1 gi\u1ea3m m\u1ee1 s\u1ebd tr\u00ean 80%, n\u1ebfu v\u1eadn \u0111\u1ed9ng v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba th\u00ec t\u1ef7 l\u1ec7 ti\u00eau hao m\u1ee1 v\u00e0 \u0111\u01b0\u1eddng b\u1eb1ng nhau t\u1ee9c l\u00e0 50\/50%. N\u1ebfu v\u1eadn \u0111\u1ed9ng c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 l\u1edbn m\u1ea1nh m\u1ebd th\u00ec s\u1ef1 ti\u00eau hao m\u1ee1 ch\u1ec9 chi\u1ebfm 15 \u2013 20 % m\u00e0 th\u00f4i.<\/p>\n

Ch\u1ec9 sau 20 ph\u00fat v\u1eadn \u0111\u1ed9ng, c\u01a1 th\u1ec3 m\u1edbi b\u1eaft \u0111\u1ea7u d\u00f9ng m\u1ee1 \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng, trong 20 ph\u00fat n\u00e0y ch\u1ec9 c\u00f3 \u0111\u01b0\u1eddng glucose \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 m\u00e0 th\u00f4i do \u0111\u00f3 mu\u1ed1n ti\u00eau hao m\u1ee1 th\u00ec ph\u1ea3i v\u1eadn \u0111\u1ed9ng tr\u00ean 30 ph\u00fat khi \u0111\u00f3 m\u1ee1 v\u00e0 glycogen (l\u00e0 lo\u1ea1i \u0111\u01b0\u1eddng t\u1eeb glucose \u0111\u01b0\u1ee3c d\u1ef1 tr\u1eef \u1edf gan v\u00e0 c\u01a1) m\u1edbi \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a th\u00e0nh n\u0103ng l\u01b0\u1ee3ng. C\u00f9ng v\u1edbi s\u1ef1 k\u00e9o d\u00e0i th\u1eddi gian v\u1eadn \u0111\u1ed9ng th\u00ec s\u1ebd ti\u00eau hao \u0111\u01b0\u1ee3c m\u1ee1 t\u1eeb 70 \u2013 90%. Do \u0111\u00f3 v\u1eadn \u0111\u1ed9ng d\u01b0\u1edbi 30 ph\u00fat l\u00e0 kh\u00f4ng c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m m\u1ee1 g\u00ec c\u1ea3 d\u00f9 c\u01b0\u1eddng \u0111\u1ed9 l\u1edbn hay nh\u1ecf<\/p>\n

Th\u1eddi gian v\u1eadn \u0111\u1ed9ng ph\u1ea3i li\u00ean t\u1ee5c kh\u00f4ng gi\u00e1n \u0111o\u1ea1n v\u00ed d\u1ee5 \u0111i b\u1ed9 n\u00ean \u0111i b\u1ed9 nhanh h\u01a1n l\u00e0 \u0111i b\u1ed9 ch\u1eadm tr\u00ean 30 ph\u00fat li\u00ean t\u1ee5c kh\u00f4ng ngh\u1ec9 n\u1eeda ch\u1eebng ch\u1ee9 kh\u00f4ng ph\u1ea3i \u0111i m\u1ed9t \u0111o\u1ea1n r\u1ed3i ngh\u1ec9 r\u1ed3i \u0111i l\u1ea1i. Nh\u01b0 v\u1eady l\u00e0 kh\u00f4ng c\u00f3 t\u00e1c d\u1ee5ng ti\u00eau m\u1ee1 v\u00e0 n\u00ean nh\u1edb l\u00fac v\u1eadn \u0111\u1ed9ng ph\u1ea3i c\u00f3 th\u1edf h\u00edt s\u00e2u, \u0111\u1ec1u \u0111\u1eb7n b\u1eb1ng m\u0169i h\u00edt v\u00e0o v\u00e0 b\u1eb1ng mi\u1ec7ng th\u1edf ra. T\u00f3m l\u1ea1i v\u1eadn \u0111\u1ed9ng trung b\u00ecnh t\u1eeb 45 \u2013 60 ph\u00fat l\u00e0 t\u1ed1t nh\u1ea5t, n\u1ebfu \u00edt qu\u00e1 th\u00ec t\u00e1c d\u1ee5ng ch\u1eb3ng l\u00e0 bao.<\/p>\n

Trong s\u1ef1 v\u1eadn \u0111\u1ed9ng nh\u01b0 \u0111i b\u1ed9 th\u00ec theo nghi\u00ean c\u1ee9u n\u1ebfu \u0111i nhanh v\u00e0o bu\u1ed5i s\u00e1ng 1-2 gi\u1edd, l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o ti\u00eau hao kh\u00f4ng \u0111\u00e1ng l\u00e0 bao nh\u01b0 tr\u00e1i l\u1ea1i bu\u1ed5i t\u1ed1i d\u00f9 ch\u1ec9 \u0111i b\u1ed9 n\u1eeda gi\u1edd l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o ti\u00eau hao l\u1ea1i t\u0103ng r\u00f5 r\u1ec7t. S\u1edf d\u0129 nh\u01b0 th\u1ebf l\u00e0 do \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 quy\u1ebft \u0111\u1ecbnh. Th\u1ed1ng k\u00ea cho th\u1ea5y 2 gi\u1edd sau \u0103n t\u1ed1i \u0111i b\u1ed9 kho\u1ea3ng 40 \u2013 60 ph\u00fat th\u00ec l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o ti\u00eau hao nhi\u1ec1u nh\u1ea5t, c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m s\u1ef1 th\u00e8m \u0103n, r\u1ea5t c\u00f3 l\u1ee3i cho s\u1ef1 gi\u1ea3m cholesterol v\u00e0 triglycerid m\u00e1u
\nKho\u1ea3ng c\u00e1ch \u0111i b\u1ed9 c\u00e0ng d\u00e0i th\u00ec m\u1ee1 m\u00e1u c\u00e0ng gi\u1ea3m
\nT\u1ed1c \u0111\u1ed9 \u0111i kho\u1ea3ng 10km\/gi\u1edd, t\u1ee9c l\u00e0 \u0111i nhanh m\u1edbi \u0111\u1ea1t m\u1ee5c ti\u00eau gi\u1ea3m m\u1ee1 nhi\u1ec1u.<\/p>\n

2. V\u1eadn \u0111\u1ed9ng kh\u00f4ng c\u00f3 oxy :<\/strong>
\nL\u00e0 lo\u1ea1i v\u1eadn \u0111\u1ed9ng c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh m\u1ebd nh\u01b0 ch\u1ea1y, \u0111\u00e1 b\u00f3ng, b\u00f3ng r\u1ed7, nh\u1ea3y cao, nh\u1ea3y xa, b\u01a1i \u0111ua, t\u1eadp t\u1ea1, tennis\u2026
\nV\u1eadn \u0111\u1ed9ng n\u00e0y \u0111\u00f2i h\u1ecfi oxy th\u1eadt cao, trong l\u00fac c\u01a1 th\u1ec3 kh\u00f4ng cung c\u1ea5p \u0111\u1ee7 oxy , n\u0103ng l\u01b0\u1ee3ng c\u00f3 \u0111\u01b0\u1ee3c l\u00e0 t\u1eeb chuy\u1ec3n h\u00f3a \u0111\u01b0\u1eddng glucose theo con \u0111\u01b0\u1eddng v\u00f4 kh\u00ed (kh\u00f4ng c\u00f3 oxy), cu\u1ed1i c\u00f9ng s\u1ebd t\u1ea1o acid lactic t\u0103ng cao s\u1ebd \u1ee9c ch\u1ebf s\u1ef1 ph\u00f3ng th\u00edch acid b\u00e9o t\u1ef1 do, gi\u1ea3m s\u1ef1 chuy\u1ec3n h\u00f3a m\u1ee1 lipid. Do \u0111\u00f3 \u0111\u1ed1i v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng qu\u00e1 l\u1edbn s\u1ebd kh\u00f4ng c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m m\u1ee1 trong c\u01a1 th\u1ec3 ch\u1ec9 ti\u00eau hao ch\u1ea5t \u0111\u01b0\u1eddng m\u00e0 th\u00f4i.<\/p>\n

H\u01a1n n\u1eefa, khi v\u1eadn \u0111\u1ed9ng m\u1ea1nh m\u1ebd, ta ph\u1ea3i th\u1edf nhanh v\u00e0 g\u1ea5p \u0111\u1ec3 b\u00f9 oxygen thi\u1ebfu h\u1ee5t th\u00ec s\u1ebd \u0111\u01b0a \u0111\u1ebfn s\u1ef1 gia t\u0103ng th\u00f4ng kh\u00ed ph\u1ed5i t\u1ee9c l\u00e0 th\u1edf h\u1ed7n h\u1ec3n, th\u1edf c\u1ea1n l\u00e0m t\u0103ng s\u1ef1 th\u1ea3i CO2 nhanh\u00ac, cu\u1ed1i c\u00f9ng n\u1ed3ng \u0111\u1ed9 CO2 gi\u1ea3m trong m\u00e1u v\u00e0 s\u1ef1 b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng oxy thu v\u00e0o kh\u00f4ng cao. K\u1ebft qu\u1ea3 l\u00e0 s\u1ebd l\u00e0m co th\u1eaft m\u1ea1ch m\u00e1u n\u00e3o v\u00e0 c\u01a1 tim \u0111\u1ed3ng th\u1eddi \u1ee9c ch\u1ebf s\u1ef1 di chuy\u1ec3n oxygen t\u1eeb huy\u1ebft s\u1eafc t\u1ed1 sang c\u00e1c t\u1ebf b\u00e0o. M\u1ee9c \u0111\u1ed9 C02 qu\u00e1 th\u1ea5p c\u00f3 th\u1ec3 \u0111\u01b0a \u0111\u1ebfn thi\u1ebfu m\u00e1u n\u00e3o v\u00e0 thi\u1ebfu m\u00e1u c\u01a1 tim c\u1ee5c b\u1ed9. Ch\u00ednh \u0111i\u1ec1u n\u00e0y g\u00e2y ra nh\u1eefng tai bi\u1ebfn nh\u01b0 \u0111\u1ed9t qu\u1ef5, nh\u1ed3i m\u00e1u c\u01a1 tim, cao huy\u1ebft \u00e1p\u2026 nh\u1ea5t l\u00e0 \u1edf l\u1ee9a tu\u1ed5i 50 tr\u1edf l\u00ean khi v\u1eadn \u0111\u1ed9ng m\u1ea1nh. Ngay c\u1ea3 tu\u1ed5i tr\u1ebb c\u0169ng c\u00f3 th\u1ec3 b\u1ecb n\u1ebfu s\u1ef1 v\u1eadn \u0111\u1ed9ng m\u1ea1nh m\u1ebd n\u00e0y k\u00e9o d\u00e0i nh\u01b0 \u1edf c\u00e1c c\u1ea7u th\u1ee7 b\u00f3ng \u0111\u00e1, tuy h\u1ecd c\u00f2n tr\u1ebb nh\u01b0ng v\u1eabn b\u1ecb \u0111\u1ed9t qu\u1ef5 trong l\u00fac \u0111\u00e1 b\u00f3ng m\u00e0 th\u1ec9nh tho\u1ea3ng ch\u00fang ta th\u01b0\u1eddng th\u1ea5y<\/p>\n

3. L\u00e0m th\u1ebf n\u00e0o bi\u1ebft \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng c\u00f3 oxy ho\u1eb7c kh\u00f4ng c\u00f3 oxy ?<\/strong>
\nL\u01b0\u1ee3ng ti\u00eau hao oxy t\u1ef7 l\u1ec7 thu\u1eadn v\u1edbi nh\u1ecbp tim n\u00ean ch\u1ec9 c\u1ea7n \u0111o m\u1ea1ch \u0111\u1eadp c\u1ee7a m\u00ecnh trong l\u00fac luy\u1ec7n t\u1eadp l\u00e0 bi\u1ebft \u0111\u01b0\u1ee3c s\u1ef1 v\u1eadn \u0111\u1ed9ng c\u00f3 th\u00edch h\u1ee3p hay kh\u00f4ng.
\nMu\u1ed1n cho m\u1ee1 \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y th\u00ec ph\u1ea3i v\u1eadn \u0111\u1ed9ng nh\u1eb9 v\u00e0 v\u1eeba. Th\u1eddi gian v\u1eadn \u0111\u1ed9ng c\u00e0ng d\u00e0i, t\u1ed1c \u0111\u1ed9 c\u00e0ng ch\u1eadm th\u00ec l\u01b0\u1ee3ng m\u1ee1 ti\u00eau hao c\u00e0ng nhi\u1ec1u. Ta c\u00f3 th\u1ec3 theo c\u00f4ng th\u1ee9c sau \u0111\u00e2y \u0111\u1ec3 gi\u1ea3m m\u1ee1 m\u1ed9t c\u00e1ch l\u00fd t\u01b0\u1edfng :
\nNh\u1ecbp tim : (220-s\u1ed1 tu\u1ed5i) x (60% ho\u1eb7c70%)
\nV\u00ed d\u1ee5 : Ng\u01b0\u1eddi 50 tu\u1ed5i th\u00ec ph\u1ea3i c\u00f3 nh\u1ecbp tim t\u1ed1i \u0111a trong l\u00fac v\u1eadn \u0111\u1ed9ng l\u00e0 :
\n220-50 x 70% = 119 l\u1ea7n\/ph\u00fat<\/p>\n

Nh\u01b0 th\u1ebf ta ph\u1ea3i ki\u1ec3m tra nh\u1ecbp tim b\u1eb1ng c\u00e1ch \u0111o m\u1ea1ch \u0111\u1eadp \u1edf c\u1ed5 tay ph\u1ea3i nh\u1ecf h\u01a1n ho\u1eb7c b\u1eb1ng 119 l\u1ea7n \/ph\u00fat th\u00ec m\u1edbi c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m m\u1ee1. N\u1ebfu tr\u00ean s\u1ed1 \u1ea5y th\u00ec l\u00e0 v\u1eadn \u0111\u1ed9ng m\u1ea1nh ch\u1ec9 c\u00f3 \u0111\u01b0\u1eddng v\u00e0 protein ti\u00eau hao m\u00e0 th\u00f4i.
\nT\u1eeb \u0111\u00f3 ta th\u1ea5y nh\u1eefng m\u00e1y \u0111i b\u1ed9 lu\u00f4n lu\u00f4n c\u00f3 m\u1ed9t c\u00e1i h\u1ed9p nh\u1ecf g\u1eafn \u1edf tr\u00ean v\u00e0 tr\u01b0\u1edbc m\u1eb7t m\u00e1y \u0111\u1ec3 \u0111o nh\u1ecbp tim c\u1ee7a ng\u01b0\u1eddi t\u1eadp r\u1ea5t ti\u1ec7n l\u1ee3i cho ta \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 \u0111i b\u1ed9 c\u1ee7a ch\u00ednh m\u00ecnh c\u00f3 oxy hay l\u00e0 kh\u00f4ng c\u00f3 oxy.<\/p>\n

V\u00c0I \u0110I\u1ec2M C\u1ea6N L\u01afU \u00dd<\/strong>
\n– L\u1ebd d\u0129 nhi\u00ean t\u1eadp luy\u1ec7n v\u1eadn \u0111\u1ed9ng ph\u1ea3i k\u00e8m theo ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ea1n ch\u1ebf tinh b\u1ed9t, \u0111\u01b0\u1eddng v\u00e0 m\u1ee1.
\n– \u0102n v\u1eeba ph\u1ea3i tr\u00e1i c\u00e2y v\u00ec \u0111\u01b0\u1eddng c\u1ee7a tr\u00e1i c\u00e2y l\u00e0 fructose, n\u1ebfu d\u01b0 th\u00ec s\u1ebd bi\u1ebfn th\u00e0nh m\u1ee1 trong c\u01a1 th\u1ec3.
\n– N\u01b0\u1edbc ng\u1ecdt b\u00e1nh k\u1eb9o c\u0169ng ph\u1ea3i h\u1ea1n ch\u1ebf.
\n– N\u1ebfu v\u1eadn \u0111\u1ed9ng m\u1ed7i ng\u00e0y tr\u00ean 30 ph\u00fat th\u00f4i cho d\u00f9 kh\u00f4ng thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u0169ng c\u00f3 th\u1ec3 l\u00e0m th\u1ec3 tr\u1ecdng gi\u1ea3m d\u1ea7n trong n\u1eeda n\u0103m. Nh\u01b0ng n\u1ebfu ti\u1ebft th\u1ef1c m\u00e0 kh\u00f4ng v\u1eadn \u0111\u1ed9ng th\u00ec s\u1ebd kh\u00f4ng gi\u1ea3m m\u1ee1 v\u00e0 kh\u00f4ng gi\u1ea3m th\u1ec3 tr\u1ecdng.
\n– N\u1ebfu th\u1eddi gian v\u1eadn \u0111\u1ed9ng trong 20 ph\u00fat th\u00ec ch\u1ec9 c\u00f3 th\u1ec3 kh\u1ed1ng ch\u1ebf t\u0103ng th\u1ec3 tr\u1ecdng m\u00e0 kh\u00f4ng th\u1ec3 gi\u1ea3m th\u1ec3 tr\u1ecdng.
\n– Ph\u1ea3i v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n, t\u1ed1i thi\u1ec3u 3 l\u1ea7n\/tu\u1ea7n, n\u1ebfu h\u1eb1ng ng\u00e0y th\u00ec c\u00e0ng t\u1ed1t. Sau khi v\u1eadn \u0111\u1ed9ng th\u00ec hi\u1ec7u \u1ee9ng mi\u1ec5n d\u1ecbch, gi\u1ea3m m\u1ee1 c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe ch\u1ec9 t\u1ed3n t\u1ea1i 48 gi\u1edd m\u00e0 th\u00f4i n\u1ebfu kh\u00f4ng v\u1eadn \u0111\u1ed9ng tr\u1edf l\u1ea1i th\u00ec hi\u1ec7u \u1ee9ng \u0111\u00f3 kh\u00f4ng c\u00f2n n\u1eefa.
\n– S\u1ef1 v\u1eadn \u0111\u1ed9ng h\u1ee3p l\u00fd nh\u01b0 \u0111i b\u1ed9 nhanh 60 ph\u00fat\/ng\u00e0y s\u1ebd cho ta nhi\u1ec1u t\u00e1c d\u1ee5ng \u00edch l\u1ee3i nh\u01b0 : gi\u1ea3m cholesterol v\u00e0 triglycerid m\u00e1u, HDL t\u1ef7 tr\u1ecdng cao (high density lipoprotein) c\u00f3 l\u1ee3i gia t\u0103ng trong vi\u1ec7c huy \u0111\u1ed9ng m\u1ee1 t\u1eeb ngo\u1ea1i bi\u00ean nh\u01b0 th\u00e0nh m\u1ea1ch m\u00e1u tr\u1edf v\u1ec1 gan gi\u00fap cho m\u1ea1ch m\u00e1u kh\u00f4ng b\u1ecb x\u01a1 v\u1eefa tr\u00e1nh \u0111\u1ed9t qu\u1ecb v\u00e0 nh\u1ed3i m\u00e1u c\u01a1 tim. V\u00e0 LDL t\u1ef7 tr\u1ecdng th\u1ea5p (low density lipoprotein) c\u00f3 h\u1ea1i gi\u1ea3m (LDL c\u00f3 nhi\u1ec7m v\u1ee5 chuy\u1ec3n m\u1ee1 ra ng\u1ecdai bi\u00ean \u1ee9 \u0111\u1ecdng \u1edf th\u00e0nh m\u1ea1ch m\u00e1u r\u1ea5t nguy hi\u1ec3m).
\n– V\u1eadn \u0111\u1ed9ng h\u1ee3p l\u00fd c\u0169ng l\u00e0m gi\u1ea3m huy\u1ebft \u00e1p, ng\u1eeba b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2 v\u00e0 b\u1ec7nh b\u00e9o ph\u00ec.<\/p>\n

K\u1ebeT LU\u1eacN<\/strong>
\nT\u00f3m l\u1ea1i, mu\u1ed1n gi\u1ea3m m\u1ee1 ho\u1eb7c ch\u1ed1ng m\u1eadp ph\u00ec th\u00ec n\u00ean v\u1eadn \u0111\u1ed9ng nh\u1eb9 v\u1eeba, k\u00e9o d\u00e0i li\u00ean t\u1ee5c tr\u00ean 30 ph\u00fat, L\u00fd t\u01b0\u1edfng l\u00e0 1 gi\u1edd k\u1ebft h\u1ee3p v\u1edbi ti\u1ebft th\u1ef1c gi\u1ea3m m\u1ee1, \u0111\u01b0\u1eddng v\u00e0 \u0111\u01a1n gi\u1ea3n nh\u1ea5t l\u00e0 \u0111i b\u1ed9 nhanh m\u00e0 ai ai c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c.
\nS\u01b0u T\u1ea7m<\/p>\n","protected":false},"excerpt":{"rendered":"

Th\u01b0\u1eddng th\u01b0\u1eddng ng\u01b0\u1eddi ta \u0111\u1ec1u t\u01b0\u1edfng r\u1eb1ng v\u1eadn \u0111\u1ed9ng th\u1ec3 d\u1ee5c, th\u1ec3 thao v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh nh\u01b0 ch\u1ea1y marathon, tennis, v\u0169 c\u1ea7u k\u00e9o d\u00e0i, b\u01a1i \u0111ua, t\u1eadp t\u1ea1, \u0111\u00e1nh v\u00f5, ch\u1ea1y xe \u0111\u1ea1p nhanh v.v\u2026 cho \u0111\u1ebfn khi th\u1edf m\u1ec7t h\u1ed5n h\u1ec3n, m\u1ed3 h\u00f4i ra nh\u01b0 t\u1eafm t\u1ee9c l\u00e0 c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m m\u1ee1 […]<\/p>\n","protected":false},"author":1,"featured_media":7087,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[42],"tags":[],"_links":{"self":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7086"}],"collection":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7086"}],"version-history":[{"count":1,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7086\/revisions"}],"predecessor-version":[{"id":7088,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/posts\/7086\/revisions\/7088"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=\/wp\/v2\/media\/7087"}],"wp:attachment":[{"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7086"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7086"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.yogavocuc.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7086"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}