{"id":10276,"date":"2026-06-20T05:40:25","date_gmt":"2026-06-19T22:40:25","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=10276"},"modified":"2026-06-20T05:40:25","modified_gmt":"2026-06-19T22:40:25","slug":"ngoi-nhieu-hai-suc-khoe","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/ngoi-nhieu-hai-suc-khoe\/","title":{"rendered":"Ng\u1ed3i Nhi\u1ec1u C\u1ea3 Ng\u00e0y \u0110ang H\u1ea1i S\u1ee9c Kh\u1ecfe B\u1ea1n Ra Sao \u2013 V\u00e0 C\u00e1ch Kh\u1eafc Ph\u1ee5c"},"content":{"rendered":"

Ng\u01b0\u1eddi Vi\u1ec7t Nam hi\u1ec7n nay ng\u1ed3i trung b\u00ecnh 8\u201310 ti\u1ebfng m\u1ed7i ng\u00e0y \u2014 ng\u1ed3i \u1edf v\u0103n ph\u00f2ng, ng\u1ed3i tr\u00ean xe, ng\u1ed3i xem \u0111i\u1ec7n tho\u1ea1i bu\u1ed5i t\u1ed1i. C\u00e1c nh\u00e0 khoa h\u1ecdc g\u1ecdi \u0111\u00e2y l\u00e0 “\u0111\u1ea1i d\u1ecbch th\u1ea7m l\u1eb7ng” v\u00ec t\u00e1c h\u1ea1i c\u1ee7a n\u00f3 x\u1ea3y ra t\u1eeb t\u1eeb, kh\u00f4ng \u0111au, kh\u00f4ng r\u00f5 r\u00e0ng \u2014 cho \u0111\u1ebfn khi qu\u00e1 mu\u1ed9n.<\/p>\n\n\n\n

Ng\u1ed3i Nhi\u1ec1u \u0110ang L\u00e0m G\u00ec V\u1edbi C\u01a1 Th\u1ec3 B\u1ea1n?<\/h2>\n\n\n\n
\"\u0110\u1ee9ng<\/figure>\n\n\n\n

T\u0103ng nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng<\/h3>\n\n\n\n

Theo nghi\u00ean c\u1ee9u ph\u00e2n t\u00edch h\u01a1n 1 tri\u1ec7u ng\u01b0\u1eddi, ng\u1ed3i nhi\u1ec1u h\u01a1n 8 ti\u1ebfng\/ng\u00e0y m\u00e0 kh\u00f4ng v\u1eadn \u0111\u1ed9ng l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc ti\u1ec3u \u0111\u01b0\u1eddng type 2 l\u00ean 112%<\/strong> v\u00e0 nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch l\u00ean 147%<\/strong>. Mayo Clinic so s\u00e1nh m\u1ee9c \u0111\u1ed9 nguy hi\u1ec3m c\u1ee7a ng\u1ed3i nhi\u1ec1u ngang v\u1edbi h\u00fat thu\u1ed1c l\u00e1.<\/p>\n\n\n\n

Y\u1ebfu c\u01a1, \u0111au l\u01b0ng, \u0111au c\u1ed5 vai g\u00e1y<\/h3>\n\n\n\n

Ng\u1ed3i li\u00ean t\u1ee5c khi\u1ebfn c\u01a1 m\u00f4ng v\u00e0 c\u01a1 l\u00f5i y\u1ebfu d\u1ea7n, c\u01a1 h\u00e1ng co r\u00fat, c\u1ed9t s\u1ed1ng m\u1ea5t \u0111\u01b0\u1eddng cong t\u1ef1 nhi\u00ean. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao r\u1ea5t nhi\u1ec1u nh\u00e2n vi\u00ean v\u0103n ph\u00f2ng Vi\u1ec7t Nam b\u1ecb \u0111au l\u01b0ng m\u00e3n t\u00ednh d\u00f9 ch\u01b0a \u0111\u1ebfn 35 tu\u1ed5i.<\/p>\n\n\n\n

\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn n\u00e3o b\u1ed9 v\u00e0 t\u00e2m tr\u1ea1ng<\/h3>\n\n\n\n

Ng\u1ed3i nhi\u1ec1u l\u00e0m gi\u1ea3m l\u01b0u th\u00f4ng m\u00e1u l\u00ean n\u00e3o, khi\u1ebfn b\u1ea1n m\u1edd nh\u1ea1t t\u01b0 duy, kh\u00f3 t\u1eadp trung. Nghi\u00ean c\u1ee9u c\u00f2n cho th\u1ea5y ng\u01b0\u1eddi ng\u1ed3i nhi\u1ec1u c\u00f3 v\u00f9ng n\u00e3o li\u00ean quan \u0111\u1ebfn tr\u00ed nh\u1edb m\u1ecfng h\u01a1n r\u00f5 r\u1ec7t. K\u00e8m theo \u0111\u00f3 l\u00e0 nguy c\u01a1 tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u cao h\u01a1n.<\/p>\n\n\n\n

T\u0103ng c\u00e2n v\u00e0 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a<\/h3>\n\n\n\n

Khi ng\u1ed3i, c\u01a1 th\u1ec3 g\u1ea7n nh\u01b0 ng\u1eebng \u0111\u1ed1t calo. Enzyme lipolase \u2014 gi\u00fap ph\u00e2n gi\u1ea3i m\u1ee1 trong m\u00e1u \u2014 gi\u1ea3m ho\u1ea1t \u0111\u1ed9ng \u0111\u1ebfn 90% ch\u1ec9 sau 1 ti\u1ebfng ng\u1ed3i y\u00ean. \u0110\u00e2y l\u00e0 l\u00fd do nhi\u1ec1u ng\u01b0\u1eddi \u0103n \u00edt nh\u01b0ng v\u1eabn t\u0103ng c\u00e2n v\u00ec l\u00e0m vi\u1ec7c ng\u1ed3i c\u1ea3 ng\u00e0y.<\/p>\n\n\n\n

C\u00e1ch Kh\u1eafc Ph\u1ee5c Ngay T\u1ea1i V\u0103n Ph\u00f2ng<\/h2>\n\n\n\n

Quy t\u1eafc 30 ph\u00fat \u0111\u1ee9ng d\u1eady<\/h3>\n\n\n\n

\u0110\u1eb7t nh\u1eafc nh\u1edf m\u1ed7i 30 ph\u00fat \u0111\u1ec3 \u0111\u1ee9ng d\u1eady \u00edt nh\u1ea5t 2\u20133 ph\u00fat. Kh\u00f4ng c\u1ea7n t\u1eadp g\u00ec ph\u1ee9c t\u1ea1p \u2014 ch\u1ec9 c\u1ea7n \u0111\u1ee9ng, \u0111i l\u1ea5y n\u01b0\u1edbc, ho\u1eb7c \u0111i v\u1ec7 sinh. Th\u00f3i quen nh\u1ecf n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 t\u00e1c h\u1ea1i c\u1ee7a ng\u1ed3i l\u00e2u.<\/p>\n\n\n\n

22 ph\u00fat v\u1eadn \u0111\u1ed9ng m\u1ed7i ng\u00e0y<\/h3>\n\n\n\n

M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u0103ng tr\u00ean Healthline cho th\u1ea5y ch\u1ec9 c\u1ea7n 22 ph\u00fat v\u1eadn \u0111\u1ed9ng v\u1eeba ph\u1ea3i m\u1ed7i ng\u00e0y<\/strong> c\u00f3 th\u1ec3 b\u00f9 \u0111\u1eafp ho\u00e0n to\u00e0n t\u00e1c h\u1ea1i c\u1ee7a vi\u1ec7c ng\u1ed3i nhi\u1ec1u \u0111\u1ed1i v\u1edbi nguy c\u01a1 t\u1eed vong s\u1edbm. Kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i li\u00ean t\u1ee5c \u2014 chia th\u00e0nh 2\u20133 l\u1ea7n trong ng\u00e0y c\u0169ng hi\u1ec7u qu\u1ea3 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng.<\/p>\n\n\n\n

Thay \u0111\u1ed5i nh\u1ecf trong ng\u00e0y l\u00e0m vi\u1ec7c<\/h3>\n\n\n\n

M\u1ed9t v\u00e0i \u0111i\u1ec1u ch\u1ec9nh th\u1ef1c t\u1ebf cho d\u00e2n v\u0103n ph\u00f2ng Vi\u1ec7t:<\/p>\n\n\n\n

  • H\u1ecdp \u0111\u1ee9ng ho\u1eb7c \u0111i b\u1ed9 thay v\u00ec ng\u1ed3i ph\u00f2ng h\u1ecdp<\/li>
  • \u0110\u1eb7t m\u00e1y in xa b\u00e0n l\u00e0m vi\u1ec7c \u0111\u1ec3 th\u01b0\u1eddng xuy\u00ean \u0111\u1ee9ng d\u1eady<\/li>
  • \u0110i c\u1ea7u thang thay thang m\u00e1y<\/li>
  • \u0102n tr\u01b0a xong \u0111i b\u1ed9 10 ph\u00fat thay v\u00ec ng\u1ed3i ngay v\u00e0o \u0111i\u1ec7n tho\u1ea1i<\/li>
  • N\u1ebfu c\u00f3 \u0111i\u1ec1u ki\u1ec7n, d\u00f9ng b\u00e0n \u0111\u1ee9ng (standing desk) v\u00e0i ti\u1ebfng m\u1ed7i ng\u00e0y<\/li><\/ul>\n\n\n\n

    B\u00e0i t\u1eadp k\u00e9o gi\u00e3n t\u1ea1i ch\u1ed7<\/h3>\n\n\n\n

    M\u1ed7i 1\u20132 ti\u1ebfng, th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c \u0111\u01a1n gi\u1ea3n: xoay c\u1ed5, k\u00e9o gi\u00e3n vai, squat nh\u1eb9 10 c\u00e1i, ho\u1eb7c \u0111\u1ee9ng nh\u00f3n g\u00f3t. M\u1ed7i l\u1ea7n ch\u1ec9 m\u1ea5t 2\u20133 ph\u00fat nh\u01b0ng gi\u00fap k\u00edch ho\u1ea1t l\u1ea1i tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 gi\u1ea3i ph\u00f3ng c\u0103ng th\u1eb3ng c\u01a1 b\u1eafp.<\/p>\n\n\n\n

    L\u01b0u \u00dd Quan Tr\u1ecdng<\/h2>\n\n\n\n

    N\u1ebfu b\u1ea1n \u0111\u00e3 c\u00f3 tri\u1ec7u ch\u1ee9ng \u0111au l\u01b0ng m\u00e3n t\u00ednh, t\u00ea b\u00ec tay ch\u00e2n ho\u1eb7c \u0111au c\u1ed5 vai g\u00e1y k\u00e9o d\u00e0i, \u0111\u1eebng t\u1ef1 \u0111i\u1ec1u tr\u1ecb b\u1eb1ng c\u00e1ch t\u1eadp th\u00eam m\u00e0 kh\u00f4ng c\u00f3 h\u01b0\u1edbng d\u1eabn. H\u00e3y g\u1eb7p b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u \u0111\u1ec3 \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 \u0111\u00fang nguy\u00ean nh\u00e2n tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u00e0i t\u1eadp ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n

    K\u1ebft Lu\u1eadn<\/h2>\n\n\n\n

    Ng\u1ed3i nhi\u1ec1u kh\u00f4ng ph\u1ea3i t\u1ed9i l\u1ed7i \u2014 \u0111\u00f3 l\u00e0 th\u1ef1c t\u1ebf c\u1ee7a cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i. Nh\u01b0ng b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c h\u1ea1i ch\u1ec9 v\u1edbi nh\u1eefng thay \u0111\u1ed5i nh\u1ecf<\/strong>: \u0111\u1ee9ng d\u1eady m\u1ed7i 30 ph\u00fat, v\u1eadn \u0111\u1ed9ng 22 ph\u00fat m\u1ed7i ng\u00e0y, v\u00e0 \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen trong gi\u1edd l\u00e0m vi\u1ec7c. B\u1eaft \u0111\u1ea7u t\u1eeb h\u00f4m nay \u2014 c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd c\u1ea3m \u01a1n b\u1ea1n.<\/p>\n\n\n\n

    Ngu\u1ed3n tham kh\u1ea3o:<\/strong> Healthline (healthline.com), Mayo Clinic (mayoclinic.org)<\/p>","protected":false},"excerpt":{"rendered":"

    Ng\u1ed3i h\u01a1n 8 ti\u1ebfng m\u1ed7i ng\u00e0y c\u00f3 nguy c\u01a1 ngang h\u00fat thu\u1ed1c l\u00e1. B\u00e0i vi\u1ebft gi\u1ea3i th\u00edch t\u00e1c h\u1ea1i v\u00e0 c\u00e1ch kh\u1eafc ph\u1ee5c th\u1ef1c t\u1ebf cho ng\u01b0\u1eddi v\u0103n ph\u00f2ng Vi\u1ec7t Nam.<\/p>","protected":false},"author":2,"featured_media":10274,"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":"default","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-10276","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\/10276","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=10276"}],"version-history":[{"count":1,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10276\/revisions"}],"predecessor-version":[{"id":10277,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10276\/revisions\/10277"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/10274"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=10276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=10276"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=10276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}