M\u1ee1 b\u1ee5ng sau tu\u1ed5i 45 lu\u00f4n t\u1ed3n t\u1ea1i nh\u01b0 m\u1ed9t v\u1ecb kh\u00e1ch kh\u00f4ng m\u1eddi m\u00e0 \u0111\u1ebfn, t\u00ecnh tr\u1ea1ng n\u00e0y c\u1ee9 \u00e2m th\u1ea7m xu\u1ea5t hi\u1ec7n m\u00e0 ch\u00fang ta kh\u00f4ng h\u1ec1 hay bi\u1ebft.<\/p>\n
Nh\u1eefng thay \u0111\u1ed5i v\u1ec1 hormone, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t ch\u1eadm l\u1ea1i v\u00e0 nhi\u1ec1u n\u0103m hao m\u00f2n c\u01a1 th\u1ec3 khi\u1ebfn m\u1ee1 d\u1ec5 t\u00edch t\u1ee5 quanh v\u00f9ng eo.<\/p>\n
Nh\u01b0ng tin t\u1ed1t l\u00e0 b\u1ea1n kh\u00f4ng b\u1ecb m\u1eafc k\u1eb9t v\u1edbi n\u00f3. B\u1ea1n c\u00f3 th\u1ec3 ch\u1ed1ng l\u1ea1i n\u00f3 b\u1eb1ng nh\u1eefng th\u00f3i quen ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3.<\/p>\n
Tin t\u1ed1t h\u01a1n l\u00e0 b\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i \u0103n ki\u00eang kh\u1eafc nghi\u1ec7t hay d\u00e0nh h\u00e0ng gi\u1edd li\u1ec1n tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u1ec3 th\u1ea5y \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3. Tr\u00ean th\u1ef1c t\u1ebf, \u0111\u1ed1i v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi, \u0111i\u1ec1u n\u00e0y ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1eefng h\u00e0nh \u0111\u1ed9ng nh\u1ecf h\u00e0ng ng\u00e0y, t\u00edch l\u0169y theo th\u1eddi gian.<\/p>\n
Nh\u1eefng th\u00f3i quen n\u00e0y d\u1ec5 ki\u1ec3m so\u00e1t, hi\u1ec7u qu\u1ea3 v\u00e0 \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 nh\u1eafm v\u00e0o m\u1ee1 b\u1ee5ng c\u1ee9ng \u0111\u1ea7u \u0111\u1ed3ng th\u1eddi h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n
Cho d\u00f9 b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n \u0111\u1ec3 t\u1ef1 tin h\u01a1n, c\u1ea3i thi\u1ec7n c\u00e1c d\u1ea5u hi\u1ec7u s\u1ee9c kh\u1ecfe, hay ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 c\u1ea3m th\u1ea5y t\u1ef1 tin h\u01a1n khi m\u1eb7c qu\u1ea7n \u00e1o, th\u00ec \u0111\u00e2y l\u00e0 nh\u1eefng th\u00f3i quen h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 t\u1ea1o n\u00ean thay \u0111\u1ed5i. H\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u s\u00e1u th\u00f3i quen t\u1ea1o n\u00ean s\u1ef1 kh\u00e1c bi\u1ec7t th\u1ef1c s\u1ef1 trong vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng sau 45 tu\u1ed5i.<\/p>\n
Th\u00f3i quen h\u00e0ng ng\u00e0y s\u1ed1 1: B\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi v\u1edbi b\u1eefa s\u00e1ng gi\u00e0u protein<\/strong><\/p>\n B\u1ecf b\u1eefa s\u00e1ng ho\u1eb7c \u0103n v\u1ed9i m\u1ed9t chi\u1ebfc b\u00e1nh m\u00ec tr\u00f2n s\u1ebd khi\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u c\u1ee7a b\u1ea1n gi\u1ea3m \u0111\u1ed9t ng\u1ed9t v\u00e0o gi\u1eefa bu\u1ed5i s\u00e1ng, \u0111i\u1ec1u n\u00e0y \u0111\u1ed3ng ngh\u0129a v\u1edbi m\u1ed9t \u0111i\u1ec1u l\u00e0 g\u00ec? Th\u00e8m \u0103n. M\u1ed9t b\u1eefa s\u00e1ng gi\u00e0u protein gi\u00fap b\u1ea1n no l\u00e2u, \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t. Sau 45 tu\u1ed5i, c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n nhi\u1ec1u protein h\u01a1n n\u1eefa \u0111\u1ec3 duy tr\u00ec c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m m\u1ee1.<\/p>\n C\u00e1c b\u01b0\u1edbc h\u00e0nh \u0111\u1ed9ng:<\/p>\n -N\u00ean ti\u00eau th\u1ee5 25 \u0111\u1ebfn 30 gram protein trong b\u1eefa \u0103n \u0111\u1ea7u ti\u00ean trong ng\u00e0y Th\u00f3i quen h\u00e0ng ng\u00e0y s\u1ed1 2: \u0110i b\u1ed9 30 ph\u00fat m\u1ed7i ng\u00e0y<\/strong><\/p>\n \u0110i b\u1ed9 l\u00e0m gi\u1ea3m hormone g\u00e2y c\u0103ng th\u1eb3ng, \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba \u0111\u1ec1u \u0111\u1eb7n v\u00e0 gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin (r\u1ea5t h\u1eefu \u00edch cho vi\u1ec7c ki\u1ec3m so\u00e1t m\u1ee1 b\u1ee5ng). \u01afu \u0111i\u1ec3m: n\u00f3 nh\u1eb9 nh\u00e0ng v\u1edbi kh\u1edbp v\u00e0 d\u1ec5 d\u00e0ng duy tr\u00ec l\u00e2u d\u00e0i.<\/p>\n C\u00e1c b\u01b0\u1edbc h\u00e0nh \u0111\u1ed9ng:<\/p>\n -L\u00ean l\u1ecbch \u0111i b\u1ed9 \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y. \u0110\u1eebng ng\u1ea7n ng\u1ea1i chia nh\u1ecf th\u1eddi gian n\u1ebfu c\u1ea7n. Th\u00f3i quen h\u00e0ng ng\u00e0y s\u1ed1 3: T\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh \u00edt nh\u1ea5t ba l\u1ea7n m\u1ed9t tu\u1ea7n<\/strong><\/p>\n C\u01a1 b\u1eafp l\u00e0 v\u0169 kh\u00ed b\u00ed m\u1eadt ch\u1ed1ng l\u1ea1i m\u1ee1 th\u1eeba. B\u1ea1n c\u00e0ng c\u00f3 nhi\u1ec1u c\u01a1 b\u1eafp, b\u1ea1n c\u00e0ng \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n trong su\u1ed1t c\u1ea3 ng\u00e0y, ngay c\u1ea3 khi b\u1ea1n \u0111ang ng\u1ed3i tr\u00ean gh\u1ebf sofa. Sau 45 tu\u1ed5i, vi\u1ec7c t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh tr\u1edf n\u00ean kh\u00f4ng th\u1ec3 th\u01b0\u01a1ng l\u01b0\u1ee3ng \u0111\u1ec3 ng\u0103n ng\u1eeba m\u1ee1 b\u1ee5ng t\u00edch t\u1ee5.<\/p>\n C\u00e1c b\u01b0\u1edbc h\u00e0nh \u0111\u1ed9ng: -T\u1eadp trung v\u00e0o t\u01b0 th\u1ebf t\u1ed1t, kh\u00f4ng ch\u1ec9 n\u00e2ng t\u1ea1 n\u1eb7ng.<\/p>\n Th\u00f3i quen h\u00e0ng ng\u00e0y s\u1ed1 4: Qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng b\u1eb1ng c\u00e1c kho\u1ea3ng ngh\u1ec9 ng\u1eafn \u0111\u1ec3 ph\u1ee5c h\u1ed3i<\/strong><\/p>\n C\u0103ng th\u1eb3ng kh\u00f4ng ch\u1ec9 \u1edf trong \u0111\u1ea7u b\u1ea1n, n\u00f3 th\u1ec3 hi\u1ec7n \u1edf v\u00f2ng eo c\u1ee7a b\u1ea1n. N\u1ed3ng \u0111\u1ed9 cortisol cao th\u00fac \u0111\u1ea9y vi\u1ec7c t\u00edch tr\u1eef m\u1ee1 b\u1ee5ng. Ngh\u1ec9 ng\u01a1i c\u00f3 ch\u1ee7 \u0111\u00edch \u0111\u1ec3 l\u00e0m d\u1ecbu h\u1ec7 th\u1ea7n kinh gi\u00fap ki\u1ec3m so\u00e1t cortisol, gi\u00fap gi\u1ea3m m\u1ee1 c\u1ee9ng \u0111\u1ea7u d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n C\u00e1c b\u01b0\u1edbc h\u00e0nh \u0111\u1ed9ng:<\/p>\n -D\u00e0nh n\u0103m \u0111\u1ebfn 10 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 h\u00edt th\u1edf s\u00e2u ho\u1eb7c thi\u1ec1n. Th\u00f3i quen h\u00e0ng ng\u00e0y s\u1ed1 5:\u00a0\u01afu ti\u00ean b\u1ea3y \u0111\u1ebfn t\u00e1m ti\u1ebfng ng\u1ee7 ngon<\/strong> C\u00e1c b\u01b0\u1edbc h\u00e0nh \u0111\u1ed9ng: Th\u00f3i quen h\u00e0ng ng\u00e0y s\u1ed1 6: Thay th\u1ebf \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng b\u1eb1ng n\u01b0\u1edbc l\u1ecdc ho\u1eb7c tr\u00e0 xanh<\/strong> C\u00e1c b\u01b0\u1edbc th\u1ef1c hi\u1ec7n: S\u00e1u th\u00f3i quen n\u00e0y tuy \u0111\u01a1n gi\u1ea3n nh\u01b0ng l\u1ea1i r\u1ea5t hi\u1ec7u qu\u1ea3. B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i thay \u0111\u1ed5i to\u00e0n b\u1ed9 cu\u1ed9c s\u1ed1ng \u0111\u1ec3 th\u1ea5y k\u1ebft qu\u1ea3 m\u00e0 ch\u1ec9 c\u1ea7n b\u1eaft \u0111\u1ea7u th\u1ef1c hi\u1ec7n t\u1eebng th\u00f3i quen m\u1ed9t, t\u1eebng th\u00f3i quen m\u1ed9t, cho \u0111\u1ebfn khi n\u00f3 tr\u1edf n\u00ean b\u1ec1n v\u1eefng. Tr\u01b0\u1edbc khi b\u1ea1n nh\u1eadn ra \u0111i\u1ec1u \u0111\u00f3, b\u1ea1n s\u1ebd th\u1ea5y m\u1ee1 b\u1ee5ng gi\u1ea3m \u0111i, n\u0103ng l\u01b0\u1ee3ng t\u0103ng l\u00ean v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n d\u01b0\u1eddng nh\u01b0 \u0111ang \u0111i \u0111\u00fang h\u01b0\u1edbng.<\/p>\n (theo Eat This Not That)<\/p>\n The post 6 th\u00f3i quen \u0111\u01a1n gi\u1ea3n l\u00e0m gi\u1ea3m m\u1ee1 b\u1ee5ng sau tu\u1ed5i 45<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" M\u1ee1 b\u1ee5ng sau tu\u1ed5i 45 lu\u00f4n t\u1ed3n t\u1ea1i nh\u01b0 m\u1ed9t v\u1ecb kh\u00e1ch kh\u00f4ng m\u1eddi m\u00e0 \u0111\u1ebfn, t\u00ecnh tr\u1ea1ng n\u00e0y c\u1ee9 \u00e2m th\u1ea7m xu\u1ea5t hi\u1ec7n m\u00e0 ch\u00fang ta kh\u00f4ng h\u1ec1 hay bi\u1ebft. Nh\u1eefng thay \u0111\u1ed5i v\u1ec1 hormone, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t ch\u1eadm l\u1ea1i v\u00e0 nhi\u1ec1u n\u0103m hao m\u00f2n c\u01a1 th\u1ec3 khi\u1ebfn m\u1ee1 d\u1ec5 t\u00edch t\u1ee5 …<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[43],"tags":[],"class_list":["post-59238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/59238","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=59238"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/59238\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=59238"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=59238"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=59238"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n-H\u00e3y th\u1eed tr\u1ee9ng, s\u1eefa chua Hy L\u1ea1p v\u1edbi qu\u1ea3 m\u1ecdng, ho\u1eb7c sinh t\u1ed1 protein.
\n-B\u1ecf qua ng\u0169 c\u1ed1c c\u00f3 \u0111\u01b0\u1eddng. Ng\u0169 c\u1ed1c c\u00f3 \u0111\u01b0\u1eddng kh\u00f4ng s\u1ebd l\u00e9n l\u00fat g\u00e2y h\u1ea1i cho b\u1ea1n.<\/p>\n
\n-\u0110i b\u1ed9 ng\u1eafn sau b\u1eefa \u0103n \u0111\u1ec3 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u.
\n-S\u1eed d\u1ee5ng m\u00e1y theo d\u00f5i \u0111\u1ec3 lu\u00f4n c\u00f3 tr\u00e1ch nhi\u1ec7m v\u1edbi m\u1ee5c ti\u00eau s\u1ed1 b\u01b0\u1edbc ch\u00e2n c\u1ee7a b\u1ea1n.<\/p>\n
\n-T\u1eadp luy\u1ec7n ba ng\u00e0y m\u1ed7i tu\u1ea7n b\u1eb1ng c\u00e1c \u0111\u1ed9ng t\u00e1c ph\u1ee9c h\u1ee3p nh\u01b0 squat, ch\u00e8o thuy\u1ec1n v\u00e0 ch\u1ed1ng \u0111\u1ea9y.
\n-B\u1eaft \u0111\u1ea7u v\u1edbi t\u1ea1 ho\u1eb7c d\u00e2y kh\u00e1ng l\u1ef1c v\u00e0 t\u0103ng d\u1ea7n l\u00ean t\u1ea1.<\/p>\n
\n-Ra ngo\u00e0i \u0111i b\u1ed9 nhanh ho\u1eb7c th\u01b0 gi\u00e3n c\u01a1 th\u1ec3 trong ng\u00e0y.
\n-Th\u1eed vi\u1ebft nh\u1eadt k\u00fd ho\u1eb7c c\u00e1c b\u00e0i t\u1eadp v\u1ec1 l\u00f2ng bi\u1ebft \u01a1n \u0111\u1ec3 gi\u00fap \u0111i\u1ec1u ch\u1ec9nh c\u0103ng th\u1eb3ng.<\/p>\n
\nThi\u1ebfu ng\u1ee7 l\u00e0 m\u1ed9t c\u00e1i b\u1eaby m\u1ee1 b\u1ee5ng. Khi b\u1ea1n kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, hormone g\u00e2y \u0111\u00f3i s\u1ebd ho\u1ea1t \u0111\u1ed9ng b\u1ea5t th\u01b0\u1eddng, c\u01a1n th\u00e8m \u0103n t\u0103ng \u0111\u1ed9t bi\u1ebfn v\u00e0 c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd t\u00edch t\u1ee5 m\u1ee1. Ngh\u1ec9 ng\u01a1i ch\u1ea5t l\u01b0\u1ee3ng gi\u00fap c\u00e2n b\u1eb1ng hormone v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 b\u1ea1n lu\u00f4n n\u0103ng \u0111\u1ed9ng.<\/p>\n
\n-\u0110i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady v\u00e0o c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y.
\n-T\u1eaft m\u00e0n h\u00ecnh \u00edt nh\u1ea5t 30 ph\u00fat tr\u01b0\u1edbc khi \u0111i ng\u1ee7.
\n-Gi\u1eef ph\u00f2ng ng\u1ee7 m\u00e1t m\u1ebb, t\u1ed1i v\u00e0 y\u00ean t\u0129nh \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n.<\/p>\n
\n\u0110\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng l\u00e9n\u00a0l\u00fat \u0111\u01b0a v\u00e0o c\u01a1 th\u1ec3 h\u00e0ng tr\u0103m calo r\u1ed7ng v\u00e0 g\u00e2y t\u0103ng \u0111\u1ed9t bi\u1ebfn insulin, d\u1eabn \u0111\u1ebfn t\u00edch tr\u1eef m\u1ee1, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf v\u00f9ng b\u1ee5ng. N\u01b0\u1edbc gi\u00fap b\u1ea1n b\u00f9 n\u01b0\u1edbc m\u00e0 kh\u00f4ng c\u1ea7n th\u00eam calo, v\u00e0 tr\u00e0 xanh gi\u00fap t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t nh\u1eb9, \u0111\u1ed3ng th\u1eddi b\u1ed5 sung ch\u1ea5t ch\u1ed1ng oxy h\u00f3a.<\/p>\n
\n-B\u1ecf soda, tr\u00e0 ng\u1ecdt v\u00e0 c\u00e0 ph\u00ea c\u00f3 \u0111\u01b0\u1eddng.
\n-U\u1ed1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc \u0111\u1ea7y tr\u01b0\u1edbc m\u1ed7i b\u1eefa \u0103n \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u01a1n th\u00e8m \u0103n.
\n-U\u1ed1ng \u00edt nh\u1ea5t 1.8 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y, c\u1ed9ng th\u00eam m\u1ed9t ho\u1eb7c hai t\u00e1ch tr\u00e0 xanh.<\/p>\n