{"id":10096,"date":"2026-06-15T05:56:29","date_gmt":"2026-06-14T22:56:29","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=10096"},"modified":"2026-06-15T05:56:29","modified_gmt":"2026-06-14T22:56:29","slug":"tap-the-duc-bao-nhieu-la-du","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/tap-the-duc-bao-nhieu-la-du\/","title":{"rendered":"T\u1eadp Th\u1ec3 D\u1ee5c Bao Nhi\u00eau L\u00e0 \u0110\u1ee7? \u2013 Khuy\u1ebfn Ngh\u1ecb Khoa H\u1ecdc V\u00e0 C\u00e1ch B\u1eaft \u0110\u1ea7u \u0110\u01a1n Gi\u1ea3n"},"content":{"rendered":"<p class=\"wp-block-paragraph\">B\u1ea1n c\u00f3 \u0111\u1ec3 \u00fd kh\u00f4ng, m\u1ed9t ng\u00e0y c\u1ee7a d\u00e2n v\u0103n ph\u00f2ng Vi\u1ec7t th\u01b0\u1eddng tr\u00f4i qua trong t\u01b0 th\u1ebf ng\u1ed3i: ng\u1ed3i xe, ng\u1ed3i b\u00e0n l\u00e0m vi\u1ec7c, r\u1ed3i t\u1ed1i v\u1ec1 l\u1ea1i ng\u1ed3i xem \u0111i\u1ec7n tho\u1ea1i. T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi khuy\u1ebfn c\u00e1o ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u1ea7n \u00edt nh\u1ea5t 150 ph\u00fat v\u1eadn \u0111\u1ed9ng m\u1ed7i tu\u1ea7n, nh\u01b0ng r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi trong ch\u00fang ta c\u00f2n c\u00e1ch con s\u1ed1 \u0111\u00f3 kh\u00e1 xa. V\u1eady r\u1ed1t cu\u1ed9c, t\u1eadp th\u1ec3 d\u1ee5c bao nhi\u00eau l\u00e0 \u0111\u1ee7?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">B\u1ea1n c\u1ea7n v\u1eadn \u0111\u1ed9ng bao nhi\u00eau l\u00e0 \u0111\u1ee7?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Theo khuy\u1ebfn ngh\u1ecb c\u1ee7a B\u1ed9 Y t\u1ebf v\u00e0 D\u1ecbch v\u1ee5 Nh\u00e2n sinh Hoa K\u1ef3 (c\u0169ng t\u01b0\u01a1ng \u0111\u1ed3ng v\u1edbi WHO), m\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh kh\u1ecfe m\u1ea1nh n\u00ean \u0111\u1ea1t m\u1ee9c t\u1ed1i thi\u1ec3u sau m\u1ed7i tu\u1ea7n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00cdt nh\u1ea5t 150 ph\u00fat<\/strong> v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba nh\u01b0 \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, ho\u1eb7c <strong>75 ph\u00fat<\/strong> v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 ch\u1ea1y b\u1ed9, b\u01a1i nhanh.<\/li>\n<li><strong>T\u1eadp t\u0103ng c\u01a1 \u00edt nh\u1ea5t 2 bu\u1ed5i\/tu\u1ea7n<\/strong> cho c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh, m\u1ed7i \u0111\u1ed9ng t\u00e1c kho\u1ea3ng 12\u201315 l\u1ea7n l\u1eb7p l\u1ea1i.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Mu\u1ed1n l\u1ee3i \u00edch r\u00f5 r\u1ec7t h\u01a1n, \u0111\u1eb7c bi\u1ec7t khi b\u1ea1n c\u1ea7n gi\u1ea3m c\u00e2n, h\u00e3y n\u00e2ng d\u1ea7n l\u00ean kho\u1ea3ng 300 ph\u00fat m\u1ed7i tu\u1ea7n. Nh\u01b0ng \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t c\u1ea7n nh\u1edb: <strong>b\u1ea5t k\u1ef3 v\u1eadn \u0111\u1ed9ng n\u00e0o c\u0169ng t\u1ed1t h\u01a1n l\u00e0 kh\u00f4ng v\u1eadn \u0111\u1ed9ng<\/strong>. B\u1ea1n kh\u00f4ng c\u1ea7n d\u00e0nh nguy\u00ean m\u1ed9t gi\u1edd li\u1ec1n \u1edf ph\u00f2ng gym \u2014 chia nh\u1ecf th\u00e0nh v\u00e0i l\u1ea7n 10\u201315 ph\u00fat trong ng\u00e0y v\u1eabn mang l\u1ea1i l\u1ee3i \u00edch.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/tap-the-duc-bao-nhieu-la-du-minh-hoa.jpg\" alt=\"T\u1eadp th\u1ec3 d\u1ee5c m\u1ed7i ng\u00e0y t\u1ed1t cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t\" class=\"wp-image-10095\" srcset=\"https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/tap-the-duc-bao-nhieu-la-du-minh-hoa.jpg 1200w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/tap-the-duc-bao-nhieu-la-du-minh-hoa-300x200.jpg 300w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/tap-the-duc-bao-nhieu-la-du-minh-hoa-1024x683.jpg 1024w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/tap-the-duc-bao-nhieu-la-du-minh-hoa-768x512.jpg 768w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/tap-the-duc-bao-nhieu-la-du-minh-hoa-18x12.jpg 18w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/06\/tap-the-duc-bao-nhieu-la-du-minh-hoa-600x400.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0110i\u1ec1u g\u00ec x\u1ea3y ra v\u1edbi c\u01a1 th\u1ec3 khi b\u1ea1n v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/h3>\n\n\n<p class=\"wp-block-paragraph\">Khi v\u1eadn \u0111\u1ed9ng, c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng. Ho\u1ea1t \u0111\u1ed9ng c\u00e0ng m\u1ea1nh, l\u01b0\u1ee3ng calo ti\u00eau hao c\u00e0ng nhi\u1ec1u. B\u1ea1n kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i t\u1eadp n\u1eb7ng \u2014 ch\u1ec9 c\u1ea7n n\u0103ng \u0111\u1ed9ng h\u01a1n trong ng\u00e0y, nh\u01b0 \u0111i c\u1ea7u thang b\u1ed9 thay v\u00ec thang m\u00e1y, l\u00e0 \u0111\u00e3 t\u1ea1o kh\u00e1c bi\u1ec7t theo th\u1eddi gian.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">B\u1ea3o v\u1ec7 tim m\u1ea1ch v\u00e0 ph\u00f2ng nhi\u1ec1u b\u1ec7nh<\/h3>\n\n\n<p class=\"wp-block-paragraph\">V\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n gi\u00fap t\u0103ng cholesterol &#8220;t\u1ed1t&#8221; (HDL) v\u00e0 gi\u1ea3m m\u1ee1 m\u00e1u x\u1ea5u, nh\u1edd \u0111\u00f3 m\u00e1u l\u01b0u th\u00f4ng t\u1ed1t h\u01a1n v\u00e0 gi\u1ea3m nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch. N\u00f3 c\u00f2n gi\u00fap ph\u00f2ng ho\u1eb7c ki\u1ec3m so\u00e1t \u0111\u1ed9t qu\u1ef5, cao huy\u1ebft \u00e1p, ti\u1ec3u \u0111\u01b0\u1eddng type 2, nhi\u1ec1u lo\u1ea1i ung th\u01b0 v\u00e0 c\u1ea3 tr\u1ea7m c\u1ea3m, lo \u00e2u.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">C\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea5c ng\u1ee7<\/h3>\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t bu\u1ed5i \u0111i b\u1ed9 nhanh k\u00edch th\u00edch nhi\u1ec1u ch\u1ea5t d\u1eabn truy\u1ec1n trong n\u00e3o, gi\u00fap b\u1ea1n th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 b\u1edbt c\u0103ng th\u1eb3ng sau ng\u00e0y d\u00e0i. V\u1eadn \u0111\u1ed9ng \u0111\u1ec1u c\u0169ng gi\u00fap ng\u1ee7 nhanh h\u01a1n v\u00e0 s\u00e2u h\u01a1n \u2014 ch\u1ec9 c\u1ea7n tr\u00e1nh t\u1eadp qu\u00e1 s\u00e1t gi\u1edd \u0111i ng\u1ee7.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">T\u0103ng n\u0103ng l\u01b0\u1ee3ng m\u1ed7i ng\u00e0y<\/h3>\n\n\n<p class=\"wp-block-paragraph\">Nghe c\u00f3 v\u1ebb ng\u01b0\u1ee3c \u0111\u1eddi, nh\u01b0ng c\u00e0ng v\u1eadn \u0111\u1ed9ng b\u1ea1n c\u00e0ng c\u00f3 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng. T\u1eadp luy\u1ec7n \u0111\u01b0a oxy v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t t\u1edbi c\u00e1c m\u00f4, gi\u00fap tim ph\u1ed5i l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3 h\u01a1n, nh\u1edd \u0111\u00f3 b\u1ea1n \u00edt m\u1ec7t h\u01a1n khi l\u00e0m vi\u1ec7c nh\u00e0 hay leo v\u00e0i t\u1ea7ng c\u1ea7u thang.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1ch b\u1eaft \u0111\u1ea7u cho ng\u01b0\u1eddi Vi\u1ec7t b\u1eadn r\u1ed9n<\/h2>\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1eebng \u0111\u1eb7t m\u1ee5c ti\u00eau qu\u00e1 l\u1edbn ngay t\u1eeb \u0111\u1ea7u. H\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng vi\u1ec7c nh\u1ecf v\u00e0 b\u1ec1n:<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110i b\u1ed9 nhanh 10 ph\u00fat sau b\u1eefa tr\u01b0a, r\u1ed3i t\u0103ng d\u1ea7n l\u00ean 30 ph\u00fat m\u1ed7i ng\u00e0y.<\/li>\n<li>T\u1eadn d\u1ee5ng vi\u1ec7c nh\u00e0: lau nh\u00e0, l\u00e0m v\u01b0\u1eddn, d\u1eaft xe c\u0169ng l\u00e0 v\u1eadn \u0111\u1ed9ng.<\/li>\n<li>C\u1ee9 m\u1ed7i 60 ph\u00fat ng\u1ed3i l\u00e0m vi\u1ec7c, \u0111\u1ee9ng d\u1eady \u0111i l\u1ea1i v\u00e0 v\u01b0\u01a1n vai 2\u20133 ph\u00fat.<\/li>\n<li>Ch\u1ecdn m\u00f4n b\u1ea1n th\u1ea5y vui \u2014 \u0111\u00e1 b\u00f3ng, c\u1ea7u l\u00f4ng, \u0111\u1ea1p xe c\u00f9ng b\u1ea1n b\u00e8 \u2014 \u0111\u1ec3 duy tr\u00ec l\u00e2u d\u00e0i.<\/li>\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">M\u1eb9o nh\u1ecf: gh\u00e9p v\u1eadn \u0111\u1ed9ng v\u00e0o th\u00f3i quen s\u1eb5n c\u00f3, v\u00ed d\u1ee5 xu\u1ed1ng xe bu\u00fdt s\u1edbm m\u1ed9t tr\u1ea1m \u0111\u1ec3 \u0111i b\u1ed9, s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec d\u1ec5 h\u01a1n l\u00e0 d\u1ef1a v\u00e0o \u00fd ch\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u01b0u \u00fd quan tr\u1ecdng<\/h2>\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n \u0111\u00e3 l\u00e2u kh\u00f4ng v\u1eadn \u0111\u1ed9ng, \u0111ang c\u00f3 b\u1ec7nh tim m\u1ea1ch, ti\u1ec3u \u0111\u01b0\u1eddng, vi\u00eam kh\u1edbp ho\u1eb7c \u0111ang mang thai, h\u00e3y h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp m\u1edbi. Kh\u1edfi \u0111\u1ed9ng k\u1ef9, t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eeb t\u1eeb v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3. N\u1ebfu th\u1ea5y \u0111au ng\u1ef1c, kh\u00f3 th\u1edf b\u1ea5t th\u01b0\u1eddng hay ch\u00f3ng m\u1eb7t khi t\u1eadp, h\u00e3y d\u1eebng l\u1ea1i v\u00e0 \u0111i kh\u00e1m.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">K\u1ebft lu\u1eadn<\/h2>\n\n\n<p class=\"wp-block-paragraph\">T\u1eadp th\u1ec3 d\u1ee5c &#8220;\u0111\u1ee7&#8221; v\u1edbi h\u1ea7u h\u1ebft ch\u00fang ta l\u00e0 150 ph\u00fat m\u1ed7i tu\u1ea7n c\u1ed9ng v\u00e0i bu\u1ed5i t\u0103ng c\u01a1 \u2014 nh\u01b0ng con s\u1ed1 \u0111\u1eb9p nh\u1ea5t l\u00e0 con s\u1ed1 b\u1ea1n duy tr\u00ec \u0111\u01b0\u1ee3c. \u0110\u1eebng ch\u1edd \u0111\u1ebfn khi r\u1ea3nh hay \u0111\u1ee7 \u0111\u1ed9ng l\u1ef1c; h\u00e3y b\u1eaft \u0111\u1ea7u ngay h\u00f4m nay b\u1eb1ng m\u1ed9t b\u01b0\u1edbc nh\u1ecf, ch\u1ec9 c\u1ea7n 10 ph\u00fat \u0111i b\u1ed9 c\u0169ng \u0111\u01b0\u1ee3c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ngu\u1ed3n tham kh\u1ea3o:<\/strong> Mayo Clinic (mayoclinic.org), WHO (who.int)<\/p>","protected":false},"excerpt":{"rendered":"<p>WHO khuy\u00ean ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh v\u1eadn \u0111\u1ed9ng \u00edt nh\u1ea5t 150 ph\u00fat m\u1ed7i tu\u1ea7n. V\u1eady t\u1eadp th\u1ec3 d\u1ee5c bao nhi\u00eau l\u00e0 \u0111\u1ee7 v\u00e0 l\u00e0m sao \u0111\u1ec3 b\u1eaft \u0111\u1ea7u khi b\u1ea1n qu\u00e1 b\u1eadn?<\/p>","protected":false},"author":2,"featured_media":10094,"comment_status":"closed","ping_status":"0","sticky":false,"template":"","format":"standard","meta":{"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":"disabled","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":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[38],"tags":[],"class_list":["post-10096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-the-chat"],"_links":{"self":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/comments?post=10096"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10096\/revisions"}],"predecessor-version":[{"id":10115,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10096\/revisions\/10115"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/10094"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=10096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=10096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=10096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}