{"id":5615,"date":"2023-10-22T00:00:00","date_gmt":"2023-10-22T00:00:00","guid":{"rendered":"https:\/\/kaizenmed.com.sg\/2023\/10\/22\/cac-bien-phap-thiet-thuc-co-the-giup-giam-can\/"},"modified":"2023-10-22T00:00:00","modified_gmt":"2023-10-22T00:00:00","slug":"cac-bien-phap-thiet-thuc-co-the-giup-giam-can","status":"publish","type":"post","link":"https:\/\/kaizenmed.com.sg\/vi\/cac-bien-phap-thiet-thuc-co-the-giup-giam-can\/","title":{"rendered":"C\u00e1c bi\u1ec7n ph\u00e1p thi\u1ebft th\u1ef1c c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n"},"content":{"rendered":"

C\u00f3 m\u1ed9t s\u1ed1 c\u00e1ch \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh xem ai \u0111\u00f3 c\u00f3 th\u1eeba c\u00e2n hay kh\u00f4ng. M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ph\u1ed5 bi\u1ebfn l\u00e0 s\u1eed d\u1ee5ng Ch\u1ec9 s\u1ed1 kh\u1ed1i c\u01a1 th\u1ec3 (BMI) khi b\u1ea1n l\u1ea5y c\u00e2n n\u1eb7ng c\u1ee7a m\u1ed9t ng\u01b0\u1eddi t\u00ednh b\u1eb1ng kil\u00f4gam (ho\u1eb7c pound) chia cho b\u00ecnh ph\u01b0\u01a1ng chi\u1ec1u cao t\u00ednh b\u1eb1ng m\u00e9t (ho\u1eb7c feet).<\/p>\n

Ch\u1ec9 s\u1ed1 BMI cao c\u00f3 th\u1ec3 cho th\u1ea5y m\u1ee1 c\u01a1 th\u1ec3 cao. Tuy nhi\u00ean, ch\u1ec9 s\u1ed1 BMI ch\u1ea5p nh\u1eadn \u0111\u01b0\u1ee3c kh\u00f4ng c\u1ea7n thi\u1ebft c\u00f3 ngh\u0129a l\u00e0 m\u1ed9t ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh. Trong m\u1ed9t tuy\u00ean b\u1ed1 khoa h\u1ecdc[1]<\/a> c\u1ee7a Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3, ng\u01b0\u1eddi ta th\u1ea5y r\u1eb1ng m\u1ed9t ng\u01b0\u1eddi c\u00f3 ch\u1ec9 s\u1ed1 BMI kh\u1ecfe m\u1ea1nh v\u1edbi l\u01b0\u1ee3ng m\u1ee1 b\u1ee5ng cao c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim cao h\u01a1n. V\u00e0 \u0111\u00f4i khi, \u0111i\u1ec1u ng\u01b0\u1ee3c l\u1ea1i c\u00f3 th\u1ec3 \u0111\u00fang – nh\u1eefng ng\u01b0\u1eddi r\u1ea5t c\u01a1 b\u1eafp c\u00f3 th\u1ec3 c\u00f3 ch\u1ec9 s\u1ed1 BMI cao, nh\u01b0ng m\u1ee1 c\u01a1 th\u1ec3 th\u1ea5p.<\/p>\n

Do \u0111\u00f3, m\u1ed9t c\u00e1ch kh\u00e1c \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 xem m\u1ed9t ng\u01b0\u1eddi c\u00f3 th\u1eeba c\u00e2n hay c\u00f3 nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch ho\u1eb7c ti\u1ec3u \u0111\u01b0\u1eddng hay kh\u00f4ng l\u00e0 \u0111o chu vi v\u00f2ng eo. S\u1ed1 \u0111o l\u00fd t\u01b0\u1edfng cho ph\u1ee5 n\u1eef l\u00e0 d\u01b0\u1edbi kho\u1ea3ng 80 cm v\u00e0 d\u01b0\u1edbi 94 cm \u0111\u1ed1i v\u1edbi nam gi\u1edbi.<\/p>\n

Gi\u1ea3m c\u00e2n, gi\u1ea3m nguy c\u01a1 c\u1ee7a b\u1ea1n!<\/strong><\/p>\n

\u0110\u1ec3 gi\u1ea3m nguy c\u01a1 b\u1ecb c\u00e1c bi\u1ebfn ch\u1ee9ng th\u1eeba c\u00e2n v\u00e0 b\u00e9o ph\u00ec, ch\u1eb3ng h\u1ea1n nh\u01b0 h\u1ed9i ch\u1ee9ng chuy\u1ec3n h\u00f3a v\u00e0 ho\u1eb7c b\u1ec7nh tim, ng\u01b0\u1eddi ta s\u1ebd c\u1ea7n ph\u1ea3i gi\u1ea3m c\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf b\u1ee5ng. Th\u1ef1c hi\u1ec7n m\u1ed9t c\u00e1ch ti\u1ebfp c\u1eadn hai h\u01b0\u1edbng – t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng – c\u00f3 th\u1ec3 c\u00f3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m c\u00e2n \u0111\u00e1ng k\u1ec3 cho nh\u1eefng ng\u01b0\u1eddi th\u1eeba c\u00e2n.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u[2]<\/a> c\u1ee7a Peter Deibert cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi tham gia gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng b\u1eb1ng c\u00e1ch tham gia th\u1ec3 thao ba l\u1ea7n m\u1ed9t tu\u1ea7n trong t\u1ed1i thi\u1ec3u 150 ph\u00fat m\u1ed7i tu\u1ea7n, bao g\u1ed3m \u0111i b\u1ed9 v\u00e0 r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh. Ngo\u00e0i ra, theo ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u protein \u0111\u00e3 \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y l\u00e0 c\u00f3 l\u1ee3i.<\/p>\n

T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh l\u00e0 m\u1ed9t th\u00e0nh ph\u1ea7n quan tr\u1ecdng c\u1ee7a vi\u1ec7c gi\u1ea3m c\u00e2n. T\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp c\u00f3 th\u1ec3 gi\u00fap t\u0103ng ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng, ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i. \u0110i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 ng\u0103n ng\u1eeba m\u1ea5t c\u01a1 b\u1eafp trong ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang v\u00e0 tr\u00e1nh hi\u1ec7u \u1ee9ng yo-yo c\u1ed5 \u0111i\u1ec3n, n\u01a1i c\u00e2n n\u1eb7ng \u0111\u01b0\u1ee3c l\u1ea5y l\u1ea1i sau khi gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp.<\/p>\n

C\u00e1c b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c \u0111\u1ec1 xu\u1ea5t cho nh\u1eefng ng\u01b0\u1eddi th\u1eeba c\u00e2n<\/strong><\/p>\n

V\u1ec1 c\u00e1c m\u00f4n th\u1ec3 thao ph\u00f9 h\u1ee3p cho nh\u1eefng ng\u01b0\u1eddi th\u1eeba c\u00e2n, t\u1ed1t nh\u1ea5t l\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng y\u00eau c\u1ea7u mang tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, ch\u1eb3ng h\u1ea1n nh\u01b0 b\u01a1i l\u1ed9i, th\u1ec3 d\u1ee5c d\u01b0\u1edbi n\u01b0\u1edbc, \u0111\u1ea1p xe v\u00e0 \u0111i b\u1ed9. C\u00e1c m\u00f4n th\u1ec3 thao c\u00f3 chuy\u1ec3n \u0111\u1ed9ng ho\u1eb7c nh\u1ea3y kh\u1edfi \u0111\u1ed9ng nhanh, nh\u01b0 qu\u1ea7n v\u1ee3t, r\u1ea5t nguy hi\u1ec3m v\u00ec ch\u00fang c\u00f3 th\u1ec3 g\u00e2y c\u0103ng th\u1eb3ng qu\u00e1 m\u1ee9c cho kh\u1edbp. B\u00f3ng \u0111\u00e1 l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao ph\u1ed5 bi\u1ebfn, nh\u01b0ng n\u00f3 c\u00f3 th\u1ec3 kh\u00f4ng t\u1ed1i \u01b0u cho nh\u1eefng ng\u01b0\u1eddi th\u1eeba c\u00e2n do t\u00ednh ch\u1ea5t ti\u1ebfp x\u00fac c\u1ee7a n\u00f3 v\u00e0 s\u1ef1 c\u0103ng th\u1eb3ng m\u00e0 n\u00f3 g\u00e2y ra cho d\u00e2y ch\u1eb1ng v\u00e0 kh\u1edbp.<\/p>\n

C\u00e1c c\u00e1 nh\u00e2n Oveweight n\u00ean xem x\u00e9t ki\u1ec3m tra y t\u1ebf, ch\u1eb3ng h\u1ea1n nh\u01b0 ki\u1ec3m tra s\u1ef1 ph\u00f9 h\u1ee3p c\u1ee7a th\u1ec3 thao v\u00e0 EKG c\u0103ng th\u1eb3ng, tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u m\u1ed9t m\u00f4n th\u1ec3 thao m\u1edbi. Nh\u1eefng \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap x\u00e1c \u0111\u1ecbnh b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe ti\u1ec1m \u1ea9n ho\u1eb7c c\u00e1c khu v\u1ef1c c\u00f3 th\u1ec3 c\u1ea7n t\u0103ng c\u01b0\u1eddng tr\u01b0\u1edbc khi tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u1ea5t \u0111\u1ecbnh.<\/p>\n

C\u00f2n ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang th\u00ec sao?<\/strong><\/p>\n

V\u1ec1 dinh d\u01b0\u1ee1ng, t\u1ed1t nh\u1ea5t l\u00e0 tu\u00e2n theo ch\u1ebf \u0111\u1ed9 \u0103n \u0110\u1ecba Trung H\u1ea3i, bao g\u1ed3m nhi\u1ec1u rau, tr\u00e1i c\u00e2y v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh. Ng\u01b0\u1eddi ta n\u00ean ti\u00eau th\u1ee5 \u00edt n\u0103ng l\u01b0\u1ee3ng h\u01a1n m\u1ee9c c\u1ea7n thi\u1ebft v\u00e0 xem x\u00e9t l\u1ed1i s\u1ed1ng v\u00e0 t\u1ea7n su\u1ea5t b\u1eefa \u0103n c\u1ee7a m\u1ed9t ng\u01b0\u1eddi.<\/p>\n

Khuy\u1ebfn c\u00e1o l\u1ed7i th\u1eddi v\u1ec1 vi\u1ec7c \u0103n nh\u1eefng ph\u1ea7n nh\u1ecf n\u0103m l\u1ea7n m\u1ed9t ng\u00e0y c\u00f3 th\u1ec3 g\u00e2y t\u0103ng c\u00e2n. Thay v\u00e0o \u0111\u00f3, c\u00e1c c\u00e1 nh\u00e2n n\u00ean \u0111\u00e1nh gi\u00e1 nhu c\u1ea7u b\u1eefa \u0103n c\u1ee7a h\u1ecd v\u00e0 xem x\u00e9t b\u1ecf qua ho\u1eb7c gi\u1ea3m l\u01b0\u1ee3ng carbohydrate v\u00e0o b\u1eefa t\u1ed1i.<\/p>\n

B\u1eaft \u0111\u1ea7u t\u1eeb khi c\u00f2n tr\u1ebb<\/strong><\/p>\n

X\u00e3 h\u1ed9i hi\u1ec7n \u0111\u1ea1i c\u0169ng ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi v\u1ea5n \u0111\u1ec1 b\u00e9o ph\u00ec ng\u00e0y c\u00e0ng t\u0103ng \u1edf tr\u1ebb em. \u1ede \u0111\u00e2y, ch\u00fang t\u00f4i \u0111\u1ec1 xu\u1ea5t c\u00e1c m\u00f4n th\u1ec3 thao th\u00fa v\u1ecb v\u00e0 kh\u00f4ng qu\u00e1 c\u1ea1nh tranh cho tr\u1ebb em th\u1eeba c\u00e2n, ch\u1eb3ng h\u1ea1n nh\u01b0 Frisbee, Speedminton, c\u1ea7u l\u00f4ng, Hula-Hoop, tr\u01b0\u1ee3t patin v\u00e0 tr\u01b0\u1ee3t b\u0103ng n\u1ed9i tuy\u1ebfn. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 cha m\u1eb9 ph\u1ea3i tham gia v\u00e0 \u0111\u1ea3m b\u1ea3o r\u1eb1ng tr\u1ebb em tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean, v\u00ec ch\u1ec9 c\u00e1c m\u00f4n th\u1ec3 thao \u1edf tr\u01b0\u1eddng c\u00f3 th\u1ec3 kh\u00f4ng \u0111\u1ee7.<\/p>\n

Ti\u1ebfp c\u1eadn v\u1edbi c\u00e1c c\u00e2u l\u1ea1c b\u1ed9 ho\u1eb7c thi\u1ebft b\u1ecb th\u1ec3 thao c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t r\u00e0o c\u1ea3n \u0111\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 gia \u0111\u00ecnh do h\u1ea1n ch\u1ebf v\u1ec1 t\u00e0i ch\u00ednh. Do \u0111\u00f3, ch\u00fang ta c\u1ea7n kh\u00f4ng gian m\u1edf v\u00e0 c\u01a1 s\u1edf v\u1eadt ch\u1ea5t trong c\u1ed9ng \u0111\u1ed3ng t\u1ea1o c\u01a1 h\u1ed9i cho tr\u1ebb em v\u00e0 thanh thi\u1ebfu ni\u00ean tham gia ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u00f9ng nhau.<\/p>\n

[1] https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/CIR.0000000000000973<\/a><\/p>\n

[2] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4690052\/<\/a><\/p>\n

\u0110\u1eb7t l\u1ecbch h\u1eb9n<\/a>
\n
\nG\u1ecdi cho ch\u00fang t\u00f4i ngay h\u00f4m nay<\/span>
\n<\/span>
\n<\/a><\/p>\n

V\u1ec1 Ti\u1ebfn s\u0129 Adrian Mondry<\/strong><\/p>\n

B\u00e1c s\u0129 Adrian Mondry l\u00e0 m\u1ed9t chuy\u00ean gia v\u1ec1 t\u0103ng huy\u1ebft \u00e1p \u0111\u01b0\u1ee3c c\u00f4ng nh\u1eadn b\u1edfi Li\u00ean \u0111o\u00e0n T\u0103ng huy\u1ebft \u00e1p \u0110\u1ee9c t\u1ea1i Singapore. Tr\u01b0\u1edbc \u0111\u00e2y \u00f4ng l\u00e0 chuy\u00ean gia t\u01b0 v\u1ea5n cao c\u1ea5p t\u1ea1i khoa y t\u1ea1i B\u1ec7nh vi\u1ec7n \u0110\u1ea1i h\u1ecdc Qu\u1ed1c gia v\u00e0 B\u1ec7nh vi\u1ec7n \u0110a khoa Ng Teng Fong (NTFGH), B\u00e1c s\u0129 Mondry c\u00f3 h\u01a1n 30 n\u0103m kinh nghi\u1ec7m trong l\u0129nh v\u1ef1c n\u1ed9i khoa.<\/p>\n

B\u00e1c s\u0129 Adrian Mondry \u0111\u01b0\u1ee3c c\u00f4ng nh\u1eadn v\u00ec s\u1ef1 l\u00e3nh \u0111\u1ea1o v\u00e0 \u0111\u00f3ng g\u00f3p c\u1ee7a \u00f4ng trong vi\u1ec7c th\u00e0nh l\u1eadp ph\u00f2ng kh\u00e1m t\u0103ng huy\u1ebft \u00e1p chuy\u00ean d\u1ee5ng trong H\u1ec7 th\u1ed1ng Y t\u1ebf \u0110\u1ea1i h\u1ecdc Qu\u1ed1c gia v\u00e0 d\u1ecbch v\u1ee5 huy\u1ebft kh\u1ed1i t\u0129nh m\u1ea1ch s\u00e2u theo d\u00f5i nhanh t\u1ea1i NTFGH.<\/p>\n

Ti\u1ebfn s\u0129 Adrian Mondry th\u00f4ng th\u1ea1o ti\u1ebfng Anh, ti\u1ebfng \u0110\u1ee9c v\u00e0 ti\u1ebfng Ph\u00e1p.<\/p>\n

Gi\u1edbi thi\u1ec7u v\u1ec1 Kaizen Medical<\/strong><\/p>\n

Kaizen Medical t\u1ecda l\u1ea1c t\u1ea1i Trung t\u00e2m Chuy\u00ean khoa Mount Elizabeth Novena, Suite 11-57.<\/p>\n

T\u1ea1i Kaizen, ch\u00fang t\u00f4i cung c\u1ea5p d\u1ecbch v\u1ee5 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe chuy\u00ean s\u00e2u cho b\u1ec7nh nh\u00e2n m\u1eafc c\u00e1c b\u1ec7nh \u0111a c\u01a1 quan; gi\u1ea3i quy\u1ebft c\u00e1c bi\u1ec3u hi\u1ec7n kh\u00f4ng ph\u00e2n bi\u1ec7t kh\u00f4ng th\u1ec3 d\u1ec5 d\u00e0ng g\u00e1n cho m\u1ed9t c\u01a1 quan duy nh\u1ea5t.<\/p>\n","protected":false},"excerpt":{"rendered":"

C\u00f3 m\u1ed9t s\u1ed1 c\u00e1ch \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh xem ai \u0111\u00f3 c\u00f3 th\u1eeba c\u00e2n hay kh\u00f4ng. M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ph\u1ed5 bi\u1ebfn l\u00e0 s\u1eed d\u1ee5ng Ch\u1ec9 s\u1ed1 kh\u1ed1i c\u01a1 th\u1ec3 (BMI) khi b\u1ea1n l\u1ea5y c\u00e2n n\u1eb7ng c\u1ee7a m\u1ed9t ng\u01b0\u1eddi t\u00ednh b\u1eb1ng kil\u00f4gam (ho\u1eb7c pound) chia cho b\u00ecnh ph\u01b0\u01a1ng chi\u1ec1u cao t\u00ednh b\u1eb1ng m\u00e9t (ho\u1eb7c feet). Ch\u1ec9 s\u1ed1 […]<\/p>\n","protected":false},"author":6,"featured_media":5611,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","inline_featured_image":false,"footnotes":""},"categories":[1,40],"tags":[],"class_list":["post-5615","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","category-uncategorized-id"],"acf":[],"_links":{"self":[{"href":"https:\/\/kaizenmed.com.sg\/vi\/wp-json\/wp\/v2\/posts\/5615","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kaizenmed.com.sg\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kaizenmed.com.sg\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kaizenmed.com.sg\/vi\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/kaizenmed.com.sg\/vi\/wp-json\/wp\/v2\/comments?post=5615"}],"version-history":[{"count":0,"href":"https:\/\/kaizenmed.com.sg\/vi\/wp-json\/wp\/v2\/posts\/5615\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kaizenmed.com.sg\/vi\/wp-json\/wp\/v2\/media\/5611"}],"wp:attachment":[{"href":"https:\/\/kaizenmed.com.sg\/vi\/wp-json\/wp\/v2\/media?parent=5615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kaizenmed.com.sg\/vi\/wp-json\/wp\/v2\/categories?post=5615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kaizenmed.com.sg\/vi\/wp-json\/wp\/v2\/tags?post=5615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}