{"id":87710,"date":"2024-05-04T01:01:18","date_gmt":"2024-05-04T08:01:18","guid":{"rendered":"https:\/\/lavyon.com\/?p=87710"},"modified":"2024-05-03T08:31:15","modified_gmt":"2024-05-03T15:31:15","slug":"30-phut-di-bo-moi-ngay-co-the-thay-doi-the-nao","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/30-phut-di-bo-moi-ngay-co-the-thay-doi-the-nao\/","title":{"rendered":"30 ph\u00fat \u0111i b\u1ed9 m\u1ed7i ng\u00e0y c\u01a1 th\u1ec3 thay \u0111\u1ed5i th\u1ebf n\u00e0o?"},"content":{"rendered":"

Theo Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 khuy\u1ebfn c\u00e1o, m\u1ed7i ng\u01b0\u1eddi n\u00ean tham gia luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c, th\u1ec3 thao v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y, 5 ng\u00e0y m\u1ed9t tu\u1ea7n. Duy tr\u00ec th\u00f3i quen \u0111i b\u1ed9<\/a> \u0111\u1ec1u \u0111\u1eb7n gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u1ea3 th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n.<\/p>\n

H\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n<\/p>\n

\"\"<\/p>\n

V\u1edbi ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec, \u0111i b\u1ed9<\/a> c\u0169ng l\u00e0 h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n tuy\u1ec7t v\u1eddi \u0111\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n, gi\u1ea3m m\u1ee1 trong c\u01a1 th\u1ec3. M\u1ed7i ng\u00e0y, b\u1ea1n \u0111i b\u1ed9 30 ph\u00fat trong li\u00ean t\u1ee5c 6 th\u00e1ng, b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u01b0\u1ee3c 5 \u0111\u1ebfn 10% tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. \u0110\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n, c\u1ea7n k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang ph\u00f9 h\u1ee3p, c\u00f3 th\u1ec3 ph\u1ed1i h\u1ee3p \u0111i b\u1ed9 c\u00f9ng c\u00e1c h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n kh\u00e1c \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng \u0111\u1ed1t ch\u00e1y calo.<\/p>\n

T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u1ee7a x\u01b0\u01a1ng<\/p>\n

\u0110i b\u1ed9<\/a> 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 lo\u00e3ng x\u01b0\u01a1ng. 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 gi\u1eef th\u0103ng b\u1eb1ng \u0111\u1ec3 ng\u0103n ng\u1eeba t\u00e9 ng\u00e3 khi v\u1ec1 gi\u00e0 \u0111i.<\/p>\n

C\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng<\/p>\n

\"\"<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u00e3 cho th\u1ea5y, nh\u1eefng ng\u01b0\u1eddi tr\u1ebb tu\u1ed5i th\u1ef1c hi\u1ec7n 10 ph\u00fat \u0111i b\u1ed9 nh\u1eadn th\u1ea5y t\u00e2m tr\u1ea1ng c\u1ee7a h\u1ecd kh\u00e1 l\u00ean \u0111\u00e1ng k\u1ec3 so v\u1edbi nh\u00f3m ng\u01b0\u1eddi ch\u1ec9 ng\u1ed3i m\u1ed9t ch\u1ed7.
\n\u0110\u1ee9ng d\u1eady v\u00e0 di chuy\u1ec3n gi\u00fap b\u1ea1n lo\u1ea1i b\u1ecf c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, 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\u00fac \u0111\u1ea9y s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/p>\n

\"\"<\/p>\n

\u0110i b\u1ed9<\/a> 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 gi\u1ea3m l\u01b0\u1ee3ng cholesterol.
\nTheo Trung t\u00e2m Ki\u1ec3m so\u00e1t v\u00e0 Ph\u00f2ng ng\u1eeba D\u1ecbch b\u1ec7nh Hoa K\u1ef3 (CDC), cholesterol cao l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 c\u1ee7a b\u1ec7nh tim. Vi\u1ec7c \u0111i b\u1ed9 m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m t\u1ed5ng s\u1ed1 cholesterol xu\u1ed1ng 10%, gi\u1ea3m t\u1edbi 30% nguy c\u01a1 m\u1eafc b\u1ec7nh tim. Kh\u00f4ng nh\u1eefng th\u1ebf, nh\u1eefng ng\u01b0\u1eddi \u0111i b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n 30 ph\u00fat m\u1ed7i ng\u00e0y, li\u00ean t\u1ee5c trong 4 th\u00e1ng c\u0169ng \u0111\u01b0\u1ee3c ghi nh\u1eadn ch\u1ec9 s\u1ed1 huy\u1ebft \u00e1p gi\u1ea3m r\u00f5 r\u1ec7t.<\/p>\n

T\u0103ng s\u1ee9c \u0111\u1ec1 kh\u00e1ng ch\u1ed1ng l\u1ea1i t\u00e1c nh\u00e2n g\u00e2y b\u1ec7nh<\/p>\n

\"\"<\/p>\n

Nghi\u00ean c\u1ee9u \u0111\u00e3 cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u0111i b\u1ed9 c\u00f3 s\u1ed1 l\u1ea7n b\u1ecb c\u00fam \u00edt h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c. Ngo\u00e0i ra, n\u1ebfu b\u1ecb c\u00fam, tri\u1ec7u ch\u1ee9ng b\u1ec7nh \u1edf nh\u1eefng ng\u01b0\u1eddi c\u00f3 tham gia v\u1eadn \u0111\u1ed9ng c\u0169ng nh\u1eb9 v\u00e0 nhanh kh\u1ecfi h\u01a1n<\/p>\n

\u0110\u1ec3 duy tr\u00ec th\u00f3i quen \u0111i b\u1ed9, b\u1ea1n n\u00ean s\u1eafp x\u1ebfp th\u1eddi gian v\u00e0 l\u1eadp k\u1ebf ho\u1ea1ch v\u00e0o m\u1ed9t kho\u1ea3ng th\u1eddi gian c\u1ed1 \u0111\u1ecbnh trong ng\u00e0y. N\u1ebfu qu\u00e1 kh\u00f3 \u0111\u1ec3 \u0111i b\u1ed9 trong 30 ph\u00fat c\u00f9ng m\u1ed9t l\u00fac, h\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ee3t nh\u1ecf \u0111\u1ec1u \u0111\u1eb7n (10 ph\u00fat), 3 l\u1ea7n m\u1ed7i ng\u00e0y v\u00e0 t\u0103ng d\u1ea7n th\u00e0nh c\u00e1c \u0111\u1ee3t d\u00e0i h\u01a1n. <\/span>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp, b\u1ea1n c\u1ea7n th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c \u0111\u1ec3 l\u00e0m \u1ea5m c\u01a1 th\u1ec3, <\/span>gi\u00e3n c\u01a1<\/span> trong kho\u1ea3ng 5 – 10 ph\u00fat.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

N\u00ean l\u1ef1a ch\u1ecdn trang ph\u1ee5c ph\u00f9 h\u1ee3p khi \u0111i b\u1ed9. Tr\u00e1nh m\u1eb7c qu\u00e1 nhi\u1ec1u l\u1edbp c\u00f3 th\u1ec3 l\u00e0m t\u0103ng ti\u1ebft m\u1ed3 h\u00f4i v\u00e0 t\u0103ng nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, khi\u1ebfn b\u1ea1n kh\u00f4ng tho\u1ea3i m\u00e1i trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng \u0111\u00f4i gi\u00e0y c\u1ee7a b\u1ea1n tho\u1ea3i m\u00e1i, c\u00f3 h\u1ed7 tr\u1ee3 g\u00f3t ch\u00e2n v\u00e0 v\u00f2m th\u00edch h\u1ee3p. Th\u1ef1c hi\u1ec7n c\u00e1c b\u01b0\u1edbc nh\u1eb9 nh\u00e0ng, d\u1ec5 d\u00e0ng v\u00e0 \u0111\u1ea3m b\u1ea3o r\u1eb1ng g\u00f3t ch\u00e2n c\u1ee7a b\u1ea1n ch\u1ea1m xu\u1ed1ng tr\u01b0\u1edbc c\u00e1c ng\u00f3n ch\u00e2n.<\/p>\n","protected":false},"excerpt":{"rendered":"

Theo Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 khuy\u1ebfn c\u00e1o, m\u1ed7i ng\u01b0\u1eddi n\u00ean tham gia luy\u1ec7n t\u1eadp th\u1ec3 d\u1ee5c, th\u1ec3 thao v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y, 5 ng\u00e0y m\u1ed9t tu\u1ea7n. Duy tr\u00ec th\u00f3i quen \u0111i b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u1ea3 th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. H\u1ed7 […]<\/p>\n","protected":false},"author":9,"featured_media":87712,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13293,66],"tags":[35596,35598,24860,4970,16648,32286,2014,35599,35597,14603],"class_list":{"0":"post-87710","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tap-luyen","8":"category-khoe","9":"tag-30-phut-di-bo","10":"tag-cai-thien-tam-trang","11":"tag-di-bo","12":"tag-kevalink","13":"tag-lavyon","14":"tag-lavyonbeauty","15":"tag-suc-khoe","16":"tag-suc-khoe-tim-mach","17":"tag-tang-suc-de-khang","18":"tag-tap-the-duc"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/87710","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=87710"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/87710\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/87712"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=87710"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=87710"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=87710"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}