{"id":7405,"date":"2021-08-11T04:20:59","date_gmt":"2021-08-11T08:20:59","guid":{"rendered":"https:\/\/healthcliner.com\/hoat-dong-the-chat-dua-tren-bang-chung-va-hieu-qua-de-giam-can\/"},"modified":"2021-08-11T04:20:59","modified_gmt":"2021-08-11T08:20:59","slug":"hoat-dong-the-chat-dua-tren-bang-chung-va-hieu-qua-de-giam-can","status":"publish","type":"post","link":"https:\/\/healthcliner.com\/vi\/hoat-dong-the-chat-dua-tren-bang-chung-va-hieu-qua-de-giam-can\/","title":{"rendered":"Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t d\u1ef1a tr\u00ean b\u1eb1ng ch\u1ee9ng v\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m c\u00e2n"},"content":{"rendered":"

Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0 kh\u00f4ng th\u1ec3 thi\u1ebfu \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi m\u1ed9t ng\u01b0\u1eddi \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n. Khi ng\u01b0\u1eddi ta mu\u1ed1n c\u1eaft b\u1ecf m\u1ed9t s\u1ed1 ch\u1ea5t b\u00e9o, tham gia v\u00e0o ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nhi\u1ec1u h\u01a1n l\u00e0m t\u0103ng s\u1ed1 l\u01b0\u1ee3ng calo b\u1ecb \u0111\u1ed1t ch\u00e1y do s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3; \u0111i\u1ec1u n\u00e0y t\u1ea1o ra m\u1ed9t th\u00e2m h\u1ee5t cu\u1ed1i c\u00f9ng d\u1eabn \u0111\u1ebfn m\u1ea5t m\u1ed9t v\u00e0i pounds. Ngo\u00e0i ra, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0m gi\u1ea3m c\u00e1c b\u1ec7nh tim v\u00e0 nguy c\u01a1 \u0111\u01b0\u1eddng trong m\u00e1u ngo\u00e0i vi\u1ec7c gi\u1ea3m c\u00e2n. C\u00f3 m\u1ed9t s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa nh\u1eefng ng\u01b0\u1eddi trong s\u1ed1 bao nhi\u00eau ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t h\u1ecd c\u1ea7n. C\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t m\u00e0 ng\u01b0\u1eddi ta c\u00f3 th\u1ec3 tham gia \u0111\u1ec3 gi\u1ea3m c\u00e2n bao g\u1ed3m ch\u1ea1y b\u1ed9 \/ ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i, yoga. Ngo\u00e0i ra, c\u00f3 s\u1ef1 tham gia v\u00e0o h\u1ea7u h\u1ebft c\u00e1c m\u00f4n th\u1ec3 thao c\u1ea1nh tranh nh\u01b0 b\u00f3ng \u0111\u00e1 v\u00e0 b\u00f3ng r\u1ed5, nh\u1ea3y d\u00e2y, \u0111i b\u1ed9, \u0111i xe \u0111\u1ea1p, t\u00edch c\u1ef1c ch\u01a1i v\u1edbi tr\u1ebb em, \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, khi\u00eau v\u0169, c\u1eed t\u1ea1 v\u00e0 k\u00e9o d\u00e0i.<\/p>\n

Ch\u1ea1y b\u1ed9\/Ch\u1ea1y b\u1ed9<\/strong><\/p>\n

Tham gia v\u00e0o ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t tr\u1ea3 h\u1ebft trong th\u1eddi gian d\u00e0i khi m\u1ee5c \u0111\u00edch l\u00e0 \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c gi\u1ea3m c\u00e2n. C\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y ch\u1ec9 ra ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0m t\u0103ng c\u01a1 h\u1ed9i duy tr\u00ec gi\u1ea3m c\u00e2n. H\u01a1n n\u1eefa, c\u0169ng c\u00f3 m\u1ed9t s\u1ef1 thay \u0111\u1ed5i trong s\u1ee9c s\u1ed1ng m\u00e0 ng\u01b0\u1eddi ta th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp t\u1eeb trung b\u00ecnh \u0111\u1ebfn m\u1ea1nh m\u1ebd. Trung b\u00ecnh l\u00e0 khi m\u1ed9t ng\u01b0\u1eddi tham gia v\u00e0o ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u01b0ng v\u1eabn tham gia v\u00e0o m\u1ed9t cu\u1ed9c tr\u00f2 chuy\u1ec7n. Ng\u01b0\u1ee3c l\u1ea1i, trong ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t m\u1ea1nh m\u1ebd, nh\u1ecbp tim r\u1ea5t kh\u00f3 v\u00e0 nhanh ch\u00f3ng \u0111\u1ec3 tham gia v\u00e0o m\u1ed9t cu\u1ed9c tr\u00f2 chuy\u1ec7n. Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p, v\u00e0 ng\u01b0\u1eddi ta c\u00f3 th\u1ec3 th\u1edf t\u1ed1t trong khi tham gia v\u00e0o n\u00f3. M\u1ed9t th\u1ef1c t\u1ebf v\u1ec1 n\u00f3 l\u00e0 n\u00f3 l\u00e0m gi\u1ea3m n\u1ed3ng \u0111\u1ed9 cortisol trong c\u01a1 th\u1ec3 v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi s\u1ee9c kh\u1ecfe tim m\u1ea1ch. M\u1ed9t khi n\u1ed3ng \u0111\u1ed9 cortisol th\u1ea5p, m\u1ee9c \u0111\u1ed9 th\u00e8m \u0103n c\u0169ng gi\u1ea3m, d\u1eabn \u0111\u1ebfn gi\u1ea3m c\u00e2n. Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t lo\u1ea1i b\u00e0i t\u1eadp aerobic, nh\u01b0ng s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa n\u00f3 v\u00e0 ch\u1ea1y b\u1ed9 l\u00e0 t\u1ed1c \u0111\u1ed9. Khi ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u1edbi nhi\u1ec1u s\u1ee9c s\u1ed1ng, n\u00f3 d\u1eabn \u0111\u1ebfn b\u1ecfng calo cao v\u00e0 giai \u0111i\u1ec7u c\u1ee7a ch\u00e2n.<\/p>\n

\u0110i b\u1ed9<\/strong><\/p>\n

\u0110i b\u1ed9 th\u01b0\u1eddng xuy\u00ean \u0111\u00e3 cho th\u1ea5y c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch h\u01a1n cho s\u1ee9c kh\u1ecfe, bao g\u1ed3m gi\u1ea3m c\u00e2n. Th\u1ef1c t\u1ebf l\u00e0 n\u00f3 ch\u1ec9 c\u1ea7n th\u1eddi gian \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 d\u1ec5 d\u00e0ng v\u00e0 hi\u1ec7u qu\u1ea3 v\u1ec1 chi ph\u00ed. C\u00e1c b\u00e1c s\u0129 \u0111\u00e3 \u0111i \u0111\u1ebfn th\u1ecfa thu\u1eadn r\u1eb1ng kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng l\u00e0 m\u1ed9t nguy c\u01a1 ti\u1ec1m \u1ea9n c\u1ee7a nh\u1eefng ng\u01b0\u1eddi ph\u00e1t tri\u1ec3n b\u00e9o ph\u00ec. M\u1ed9t nghi\u00ean c\u1ee9u nh\u1eb1m m\u1ee5c \u0111\u00edch nghi\u00ean c\u1ee9u nh\u1eefng g\u00ec t\u1eadp th\u1ec3 d\u1ee5c \u0111i b\u1ed9 12 tu\u1ea7n s\u1ebd c\u00f3 v\u1ec1 ti\u1ec1n g\u1eedi ch\u1ea5t b\u00e9o trong b\u1ee5ng v\u00e0 \u1edf ph\u1ee5 n\u1eef b\u00e9o ph\u00ec. K\u1ebft qu\u1ea3 ch\u1ec9 ra r\u1eb1ng \u0111i b\u1ed9 c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn vi\u1ec7c gi\u1ea3m m\u1ee1 v\u00e0 gi\u1ea3m chu vi v\u00f2ng eo. Nh\u1eefng ng\u01b0\u1eddi ph\u1ee5 n\u1eef trong nghi\u00ean c\u1ee9u \u0111\u00e3 \u0111i b\u1ed9 50-70 ph\u00fat ba ng\u00e0y m\u1ed9t tu\u1ea7n, v\u00e0 \u0111\u00e3 c\u00f3 m\u1ed9t k\u1ef7 l\u1ee5c m\u1ea5t 1,5% tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 trung b\u00ecnh. M\u1eb7c d\u00f9 \u0111i b\u1ed9 v\u1edbi k\u1ebft qu\u1ea3 t\u00edch c\u1ef1c v\u1edbi gi\u1ea3m c\u00e2n, ng\u01b0\u1eddi ta c\u00f3 th\u1ec3 t\u1ed1i \u0111a h\u00f3a b\u1eb1ng c\u00e1ch l\u00e0m ch\u1ee7 t\u1ed1c \u0111\u1ed9, m\u1eb7c \u00e1o vest c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng v\u00e0 \u0111i b\u1ed9 l\u00ean m\u1ed9t ng\u1ecdn \u0111\u1ed3i.<\/p>\n

Thuy\u1ebft du gi\u00e0<\/strong><\/p>\n

Vi\u1ec7c tu\u00e2n th\u1ee7 yoga c\u00f3 li\u00ean quan \u0111\u1ebfn c\u00e1c l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe kh\u00e1c nhau v\u00ec h\u00ecnh th\u1ee9c t\u1eadp th\u1ec3 d\u1ee5c n\u00e0y thu h\u00fat c\u1ea3 c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed. Yoga \u0111\u00e3 c\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, chu vi v\u00f2ng eo v\u00e0 BMI. Trong m\u1ed9t nghi\u00ean c\u1ee9u so s\u00e1nh nh\u1eefng ng\u01b0\u1eddi t\u1eadp yoga trong m\u1ed9t n\u0103m v\u00e0 nh\u1eefng ng\u01b0\u1eddi \u00edt tu\u00e2n th\u1ee7 t\u1eadp th\u1ec3 d\u1ee5c, nh\u1eefng ng\u01b0\u1eddi tham gia yoga gi\u1ea3m c\u00e2n nhi\u1ec1u h\u01a1n so v\u1edbi c\u00e1c \u0111\u1ed1i t\u00e1c c\u1ee7a h\u1ecd. Yoga c\u00f3 l\u1ee3i cho vi\u1ec7c gi\u1ea3m c\u00e2n v\u00ec n\u00f3 \u0111\u01b0\u1ee3c quy cho c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c nhau. N\u00f3 l\u00e0m t\u0103ng chi ti\u00eau calo c\u1ee7a m\u1ed9t ng\u01b0\u1eddi do c\u00e1c h\u00ecnh th\u1ee9c yoga c\u01b0\u1eddng \u0111\u1ed9 cao, do \u0111\u00f3 l\u00e0m t\u0103ng kh\u1ea3 n\u0103ng gi\u1ea3m c\u00e2n. C\u00e1c nghi\u00ean c\u1ee9u minh h\u1ecda r\u1eb1ng yoga \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n t\u1eeb trung b\u00ecnh \u0111\u1ebfn c\u01b0\u1eddng \u0111\u1ed9 cao l\u00e0m t\u0103ng chi ti\u00eau n\u0103ng l\u01b0\u1ee3ng so v\u1edbi \u0111\u01b0\u1eddng c\u01a1 s\u1edf. H\u01a1n n\u1eefa, n\u00f3 d\u1ec5 d\u00e0ng h\u01a1n \u0111\u1ec3 d\u00ednh v\u00e0o v\u00ec n\u00f3 \u0111\u00e3 h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb. Th\u1eadt thu\u1eadn ti\u1ec7n \u0111\u1ec3 th\u1ef1c hi\u1ec7n yoga \u1edf b\u1ea5t k\u1ef3 n\u01a1i n\u00e0o, gi\u1ea3m kh\u1ea3 n\u0103ng r\u01a1i ra kh\u1ecfi th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n

Th\u1ec3 thao (B\u00f3ng \u0111\u00e1, B\u00f3ng r\u1ed5 v\u00e0 B\u01a1i l\u1ed9i)<\/strong><\/p>\n

B\u00e9o ph\u00ec \u1edf tr\u1ebb em d\u1eabn \u0111\u1ebfn nhi\u1ec1u bi\u1ebfn ch\u1ee9ng \u0111\u00e3 c\u00f3 t\u1ef7 l\u1ec7 m\u1eafc b\u1ec7nh cao tr\u00ean to\u00e0n th\u1ebf gi\u1edbi. Do \u0111\u00f3, m\u1ed9t nghi\u00ean c\u1ee9u kh\u00e1c nh\u1eb1m x\u00e1c \u0111\u1ecbnh xem th\u1ec3 thao c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 thi\u1ebft y\u1ebfu trong vi\u1ec7c ng\u0103n ng\u1eeba b\u00e9o ph\u00ec. C\u00e1c m\u00f4n th\u1ec3 thao truy\u1ec1n th\u1ed1ng nh\u01b0 b\u00f3ng \u0111\u00e1 v\u00e0 b\u00f3ng r\u1ed5 r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c ng\u0103n ng\u1eeba th\u1eeba c\u00e2n v\u00e0 b\u00e9o ph\u00ec. Nh\u1eefng m\u00f4n th\u1ec3 thao n\u00e0y si\u00eau c\u1ea1nh tranh v\u00e0 \u0111\u00f2i h\u1ecfi ph\u1ea3i luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean, \u0111\u00f3 l\u00e0 m\u1ed9t c\u01a1 h\u1ed9i qu\u00fd gi\u00e1 \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c. Ngo\u00e0i ra, h\u1ecd l\u00e0 nh\u1eefng m\u00f4n th\u1ec3 thao \u0111\u1ed3ng \u0111\u1ed9i th\u00fac \u0111\u1ea9y ti\u1ebfp t\u1ee5c t\u1eadp th\u1ec3 d\u1ee5c. Do \u0111\u00f3, th\u00f4ng qua s\u1ef1 t\u01b0\u01a1ng t\u00e1c x\u00e3 h\u1ed9i, ng\u01b0\u1eddi ta nh\u1eadn \u0111\u01b0\u1ee3c v\u00e0 \u0111\u1ed1t ch\u00e1y c\u0103ng th\u1eb3ng, ng\u01b0\u1eddi ta c\u00f3 th\u1ec3 tr\u1ea3i nghi\u1ec7m gi\u1ea3m c\u00e2n. Ngo\u00e0i ra, n\u00f3 l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t cho nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n v\u00ec n\u00f3 \u0111\u00f2i h\u1ecfi m\u1ed9t t\u1eadp luy\u1ec7n to\u00e0n th\u00e2n, v\u00e0 vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c n\u00e9t c\u1ee5 th\u1ec3 gi\u00fap \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n nh\u1eefng ng\u01b0\u1eddi kh\u00e1c.<\/p>\n

Nh\u1ea3y d\u00e2y th\u1eebng<\/strong><\/p>\n

Nh\u1ea3y d\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp to\u00e0n th\u00e2n v\u00e0 do \u0111\u00f3 \u0111\u1ed1t ch\u00e1y calo trong m\u1ed9t th\u1eddi gian ng\u1eafn, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u1edbi c\u00e1c b\u00e0i t\u1eadp theo phong c\u00e1ch \u0111\u00e0o t\u1ea1o kho\u1ea3ng th\u1eddi gian c\u01b0\u1eddng \u0111\u1ed9 cao (HIIT); ng\u01b0\u1eddi ta c\u00f3 th\u1ec3 m\u1ea5t t\u1edbi 1.300 calo. C\u00f3 m\u1ed9t m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa s\u1ef1 kh\u1edfi \u0111\u1ea7u c\u1ee7a b\u00e9o ph\u00ec v\u00e0 bi\u1ebfn ch\u1ee9ng trao \u0111\u1ed5i ch\u1ea5t. C\u00e1c nh\u00e0 khoa h\u1ecdc nh\u1eb1m m\u1ee5c \u0111\u00edch t\u00ecm ra t\u00e1c d\u1ee5ng nh\u1ea3y d\u00e2y c\u00f3 tr\u00ean vaspin, apelin v\u00e0 omentin-1 adipokines \u1edf thanh thi\u1ebfu ni\u00ean b\u00e9o ph\u00ec; nghi\u00ean c\u1ee9u x\u00e1c \u0111\u1ecbnh r\u1eb1ng d\u00e2y nh\u1ea3y l\u00e0m gi\u1ea3m vaspin v\u00e0 apelin adipokines, trong khi m\u1ee9c omentin-1 \u0111\u01b0\u1ee3c t\u0103ng l\u00ean do nh\u1ea3y d\u00e2y. \u0110\u00e2y l\u00e0 m\u1ed9t d\u1ea5u hi\u1ec7u r\u00f5 r\u00e0ng v\u1ec1 hi\u1ec7u qu\u1ea3 c\u1ee7a n\u00f3 khi omentin-1 t\u0103ng sau khi gi\u1ea3m c\u00e2n, d\u1eabn \u0111\u1ebfn c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin. <\/strong><\/p>\n

\u0110i xe \u0111\u1ea1p<\/strong><\/p>\n

\u0110\u1ea1p xe v\u1eeba ph\u1ea3i nh\u01b0ng l\u00ean t\u1edbi 300 calo trong 60 ph\u00fat; tuy nhi\u00ean, s\u1ef1 gia t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 \u0111\u00e3 c\u00f3 k\u1ebft qu\u1ea3 n\u1ed5i b\u1eadt h\u01a1n n\u1eefa. \u0110i xe \u0111\u1ea1p l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng gi\u1ea3i tr\u00ed, nh\u01b0ng \u0111i xe \u0111\u1ea1p ngo\u00e0i tr\u1eddi v\u00e0 trong nh\u00e0 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t kh\u00eda c\u1ea1nh thi\u1ebft y\u1ebfu c\u1ee7a vi\u1ec7c gi\u1ea3m c\u00e2n. Th\u00e2n xe \u0111i\u1ec1u ch\u1ec9nh trong m\u1ed7i chuy\u1ebfn \u0111i xe \u0111\u1ea1p tuy\u1ec3n d\u1ee5ng s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ed1t l\u00f5i tr\u00ean y\u00ean xe. N\u00f3 c\u0169ng l\u00e0m t\u0103ng th\u1ec3 d\u1ee5c tim m\u1ea1ch, tr\u01b0\u01a1ng l\u1ef1c c\u01a1 v\u00e0 s\u1ee9c m\u1ea1nh. K\u1ebft qu\u1ea3 l\u00e0, \u0111i xe \u0111\u1ea1p c\u00f3 li\u00ean quan \u0111\u1ebfn t\u0103ng c\u00e2n \u00edt h\u01a1n trong th\u1eddi gian d\u00e0i v\u00e0 gi\u1ea3m c\u00e2n, v\u00e0 gi\u1ea3m BMI. Do \u0111\u00f3, \u0111i xe \u0111\u1ea1p l\u00e0 t\u1ed1t cho gi\u1ea3m c\u00e2n nh\u01b0 m\u1ed9t ng\u01b0\u1eddi \u0111\u01b0\u1ee3c cardio trong khi x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp. X\u00e2y d\u1ef1ng c\u01a1 b\u1eafp c\u00f3 ngh\u0129a l\u00e0 t\u0103ng t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t ngh\u1ec9 ng\u01a1i m\u00e0 n\u00f3i c\u00e1ch kh\u00e1c d\u1eabn \u0111\u1ebfn t\u0103ng \u0111\u1ed1t ch\u00e1y calo.<\/p>\n

\u0110i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i v\u00e0 khi\u00eau v\u0169<\/strong><\/p>\n

\u0110i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i v\u00e0 khi\u00eau v\u0169 l\u00e0 m\u1ed9t v\u00ed d\u1ee5 v\u1ec1 c\u00e1c b\u00e0i t\u1eadp aerobic \u0111\u00f2i h\u1ecfi s\u1ef1 hi\u1ec7n di\u1ec7n c\u1ee7a oxy. Ch\u00fang ho\u1ea1t \u0111\u1ed9ng tr\u00ean c\u00e1c s\u1ee3i c\u01a1 lo\u1ea1i I, do \u0111\u00f3 d\u1eabn \u0111\u1ebfn t\u0103ng \u0111\u1ed9 b\u1ec1n c\u1ee7a c\u00e1c c\u01a1 n\u00e0y. Ngo\u00e0i ra, k\u00edch th\u01b0\u1edbc mao m\u1ea1ch \u0111\u01b0\u1ee3c t\u0103ng l\u00ean v\u00e0 t\u00ednh b\u1ec1n v\u1eefng \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng. \u0110i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n \u0111i b\u1ed9 v\u00ec n\u00f3 s\u1eed d\u1ee5ng nh\u1eefng con \u0111\u01b0\u1eddng d\u1ed1c h\u01a1n. H\u01a1n n\u1eefa, khi\u00eau v\u0169 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t thi\u1ebft y\u1ebfu \u0111\u1ec3 gi\u1ea3m c\u00e2n, n\u01a1i c\u00e1c phong c\u00e1ch nh\u1ea3y kh\u00e1c nhau \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nh\u01b0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp th\u1ec3 d\u1ee5c. Khi\u00eau v\u0169 \u0111\u01b0\u1ee3c thi\u1ebft l\u1eadp nh\u01b0 m\u1ed9t th\u00f3i quen c\u0169ng xu\u1ea5t hi\u1ec7n nh\u01b0 m\u1ed9t ni\u1ec1m vui. \u0110i\u1ec7u nh\u1ea3y th\u01b0\u1eddng di\u1ec5n ra \u00edt nh\u1ea5t 20 ph\u00fat v\u00e0 t\u1ed1i \u0111a 4-5 l\u1ea7n m\u1ed9t tu\u1ea7n. Ngo\u00e0i ra, th\u00f3i quen n\u00e0y n\u00ean \u0111i k\u00e8m v\u1edbi \u00e2m nh\u1ea1c nh\u1ea5t qu\u00e1n \u0111\u00e3 c\u00f3 m\u1ed9t t\u1ef7 l\u1ec7 x\u00e1c \u0111\u1ecbnh m\u00e0 n\u00f3 \u0111ang ph\u00e1t. Th\u00f4ng qua \u0111\u00f3, calo \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y, \u0111\u1ea1t \u0111\u01b0\u1ee3c gi\u1ea3m c\u00e2n.<\/p>\n

C\u1eed t\u1ea1 v\u00e0 k\u00e9o d\u00e0i<\/strong><\/p>\n

C\u1eed t\u1ea1 \u0111\u1ec1 c\u1eadp \u0111\u1ebfn nh\u01b0 \u0111\u00e0o t\u1ea1o s\u1ee9c \u0111\u1ec1 kh\u00e1ng, l\u00e0 m\u1ed9t b\u00e0i t\u1eadp \u0111\u00e3 \u0111\u01b0\u1ee3c th\u1ef1c h\u00e0nh trong nhi\u1ec1u th\u1ebf k\u1ef7 \u0111\u1ec3 x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. C\u00e1c nghi\u00ean c\u1ee9u ch\u1ee9ng minh r\u1eb1ng cho d\u00f9 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n b\u1edfi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, m\u00e1y m\u00f3c, d\u1ea3i kh\u00e1ng, qu\u1ea3 t\u1ea1, ho\u1eb7c tr\u1ecdng l\u01b0\u1ee3ng t\u1ef1 do, s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 k\u00edch th\u01b0\u1edbc b\u1ecb \u1ea3nh h\u01b0\u1edfng. Do \u0111\u00f3, n\u00f3 l\u00e0m gi\u1ea3m ch\u1ea5t b\u00e9o c\u01a1 th\u1ec3, t\u0103ng k\u00edch th\u01b0\u1edbc c\u01a1 b\u1eafp v\u00e0 s\u1ee9c m\u1ea1nh. \u0110\u00e0o t\u1ea1o s\u1ee9c \u0111\u1ec1 kh\u00e1ng \u0111\u00f2i h\u1ecfi nhi\u1ec1u oxy v\u00e0 n\u0103ng l\u01b0\u1ee3ng h\u01a1n trong th\u1eddi gian d\u00e0i \u0111\u1ec3 b\u1ed5 sung cho c\u00e1c c\u1eeda h\u00e0ng n\u0103ng l\u01b0\u1ee3ng c\u1ea1n ki\u1ec7t l\u00e0m cho n\u00f3 c\u00f3 hi\u1ec7u qu\u1ea3 do chi ph\u00ed cao c\u1ee7a calo. H\u01a1n n\u1eefa, th\u00f4ng qua \u0111\u00e0o t\u1ea1o s\u1ee9c \u0111\u1ec1 kh\u00e1ng, t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n t\u0103ng d\u1eabn \u0111\u1ebfn m\u1ea5t ch\u1ea5t b\u00e9o b\u1ec1n v\u1eefng. Do \u0111\u00f3, n\u00f3 l\u00e0m t\u0103ng sau khi \u0111\u1ed1t ch\u00e1y sau khi t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 t\u0103ng t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n (BMR), v\u00e0 v\u1edbi c\u1ea3 hai k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, m\u1ea5t ch\u1ea5t b\u00e9o c\u01a1 th\u1ec3 d\u1ec5 d\u00e0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c. \u0110\u00e0o t\u1ea1o s\u1ee9c \u0111\u1ec1 kh\u00e1ng c\u0169ng ho\u1ea1t \u0111\u1ed9ng t\u1ed1t nh\u1ea5t khi c\u01b0\u1eddng \u0111\u1ed9 t\u0103ng l\u00ean v\u00e0 d\u00e0nh nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 t\u1eadp luy\u1ec7n. Khi n\u00f3i \u0111\u1ebfn tr\u1ebb em, cha m\u1eb9 v\u00e0 nh\u1eefng ng\u01b0\u1eddi ch\u0103m s\u00f3c ch\u00fang c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ef1 n\u0103ng \u0111\u1ed9ng c\u1ee7a ch\u00fang b\u1eb1ng c\u00e1ch tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n c\u1ee7a tr\u00f2 ch\u01a1i tr\u1ebb em lu\u00f4n tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0 n\u0103ng \u0111\u1ed9ng. Th\u00f4ng qua c\u00e1c tr\u00f2 ch\u01a1i n\u00e0y, s\u1ef1 tham gia t\u00edch c\u1ef1c c\u1ee7a h\u1ecd th\u00fac \u0111\u1ea9y \u0111\u1ed1t ch\u00e1y calo m\u00e0 cu\u1ed1i c\u00f9ng d\u1eabn \u0111\u1ebfn gi\u1ea3m c\u00e2n.<\/p>\n

K\u1ebft lu\u1eadn, tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 thi\u1ebft y\u1ebfu \u0111\u1ec3 gi\u1ea3m c\u00e2n v\u00e0 duy tr\u00ec c\u00e2n n\u1eb7ng kh\u1ecfe m\u1ea1nh. B\u00e9o ph\u00ec v\u00e0 c\u00e1c \u0111i\u1ec1u ki\u1ec7n kh\u00e1c \u0111\u00e3 ph\u1ed5 bi\u1ebfn trong s\u1ed1 nh\u1eefng ng\u01b0\u1eddi do kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng v\u00e0 k\u00e9m tu\u00e2n th\u1ee7 c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. Do \u0111\u00f3, \u0111\u1ec3 gi\u1ea3m b\u1edbt nh\u1eefng \u0111i\u1ec1u ki\u1ec7n n\u00e0y v\u00e0 ng\u0103n ch\u1eb7n s\u1ef1 xu\u1ea5t hi\u1ec7n c\u1ee7a ch\u00fang, m\u1ecdi ng\u01b0\u1eddi c\u1ea7n ph\u1ea3i tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t m\u00e0 h\u1ecd l\u1ef1a ch\u1ecdn. Ngo\u00e0i ra, c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t kh\u00e1c nhau bao g\u1ed3m \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, \u0111i xe \u0111\u1ea1p, yoga v\u00e0 \u0111i b\u1ed9, trong s\u1ed1 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng kh\u00e1c. Ng\u01b0\u1eddi ta c\u00f3 th\u1ec3 ch\u1ecdn nh\u1eefng ng\u01b0\u1eddi ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi h\u1ecd v\u00e0 d\u1ec5 d\u00e0ng tu\u00e2n th\u1ee7 theo l\u1ecbch tr\u00ecnh c\u1ee7a h\u1ecd. H\u01a1n n\u1eefa, tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u1ea7n ph\u1ea3i \u0111i k\u00e8m v\u1edbi vi\u1ec7c \u0103n ki\u00eang c\u00e2n b\u1eb1ng v\u00e0 xem l\u01b0\u1ee3ng calo \u0111\u1ec3 nh\u1eadn ra k\u1ebft qu\u1ea3 mong mu\u1ed1n – gi\u1ea3m c\u00e2n.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0 kh\u00f4ng th\u1ec3 thi\u1ebfu \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi m\u1ed9t ng\u01b0\u1eddi \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n. Khi ng\u01b0\u1eddi ta mu\u1ed1n c\u1eaft b\u1ecf m\u1ed9t s\u1ed1 ch\u1ea5t b\u00e9o, tham gia v\u00e0o ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nhi\u1ec1u h\u01a1n l\u00e0m t\u0103ng s\u1ed1 l\u01b0\u1ee3ng calo b\u1ecb \u0111\u1ed1t ch\u00e1y do s\u1eed d\u1ee5ng […]<\/p>\n","protected":false},"author":1,"featured_media":5646,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[80],"tags":[],"class_list":["post-7405","post","type-post","status-publish","format-standard","has-post-thumbnail","category-family-health"],"yoast_head":"\nHo\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t d\u1ef1a tr\u00ean b\u1eb1ng ch\u1ee9ng v\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m c\u00e2n - Healthcliner<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthcliner.com\/vi\/hoat-dong-the-chat-dua-tren-bang-chung-va-hieu-qua-de-giam-can\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t d\u1ef1a tr\u00ean b\u1eb1ng ch\u1ee9ng v\u00e0 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m c\u00e2n - Healthcliner\" \/>\n<meta property=\"og:description\" content=\"Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0 kh\u00f4ng th\u1ec3 thi\u1ebfu \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi m\u1ed9t ng\u01b0\u1eddi \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n. 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