{"id":62261,"date":"2025-12-10T19:30:18","date_gmt":"2025-12-11T03:30:18","guid":{"rendered":"https:\/\/vietvalley.com\/tam-nuoc-lanh-manh-hon-tam-nuoc-nong\/"},"modified":"2025-12-10T19:30:18","modified_gmt":"2025-12-11T03:30:18","slug":"tam-nuoc-lanh-manh-hon-tam-nuoc-nong","status":"publish","type":"post","link":"https:\/\/vietvalley.com\/en\/tam-nuoc-lanh-manh-hon-tam-nuoc-nong\/","title":{"rendered":"T\u1eafm n\u01b0\u1edbc l\u1ea1nh, m\u1ea1nh h\u01a1n t\u1eafm n\u01b0\u1edbc n\u00f3ng"},"content":{"rendered":"

Trong nh\u1eefng n\u0103m g\u1ea7n \u0111\u00e2y, vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi n\u01b0\u1edbc l\u1ea1nh tr\u1ea3i qua m\u1ed9t s\u1ef1 chuy\u1ec3n m\u00ecnh \u0111\u00e1ng k\u1ec3, t\u1eeb m\u1ed9t k\u1ef9 thu\u1eadt luy\u1ec7n t\u1eadp chuy\u00ean bi\u1ec7t v\u00e0 nghi\u1ec7t ng\u00e3 tr\u1edf th\u00e0nh m\u1ed9t ch\u1ee7 \u0111\u1ec1 th\u1ea3o lu\u1eadn s\u00f4i n\u1ed5i v\u1ec1 s\u1ee9c kh\u1ecfe ch\u00ednh th\u1ed1ng. S\u1ef1 h\u1ed3i sinh m\u1ea1nh m\u1ebd n\u00e0y \u0111\u01b0\u1ee3c th\u00fac \u0111\u1ea9y b\u1edfi s\u1ef1 ph\u1ed5 bi\u1ebfn c\u1ee7a nh\u1eefng nh\u00e2n v\u1eadt c\u00f3 t\u1ea7m \u1ea3nh h\u01b0\u1edfng l\u1edbn.\u00a0<\/span><\/p>\n

\u201cIceman\u201d Wim Hof, v\u1edbi c\u00e1c k\u1ef9 thu\u1eadt th\u1edf \u0111\u1eb7c tr\u01b0ng v\u00e0 vi\u1ec7c khuy\u1ebfn kh\u00edch ti\u1ebfp x\u00fac v\u1edbi l\u1ea1nh, bi\u1ebfn li\u1ec7u ph\u00e1p n\u00e0y th\u00e0nh m\u1ed9t tri\u1ebft l\u00fd s\u1ed1ng. C\u00f9ng v\u1edbi \u0111\u00f3, nh\u1eefng ng\u01b0\u1eddi l\u00e0m podcast n\u1ed5i ti\u1ebfng nh\u01b0 Joe Rogan, ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p t\u1eafm n\u01b0\u1edbc \u0111\u00e1 v\u00e0 chia s\u1ebb kinh nghi\u1ec7m c\u00e1 nh\u00e2n, \u0111\u01b0a li\u1ec7u ph\u00e1p n\u00e0y t\u1eeb ph\u1ea1m vi h\u1eb9p \u0111\u1ebfn v\u1edbi c\u00f4ng ch\u00fang to\u00e0n c\u1ea7u. Ng\u00e0y c\u00e0ng nhi\u1ec1u ng\u01b0\u1eddi k\u1ebft h\u1ee3p vi\u1ec7c t\u1eafm ho\u1eb7c ng\u00e2m m\u00ecnh trong n\u01b0\u1edbc l\u1ea1nh v\u00e0o th\u00f3i quen h\u00e0ng ng\u00e0y, kh\u00f4ng ch\u1ec9 v\u00ec s\u1ef1 m\u1edbi l\u1ea1, m\u00e0 c\u00f2n do nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe \u0111\u00e1ng k\u1ec3 \u0111\u01b0\u1ee3c qu\u1ea3ng c\u00e1o r\u1ed9ng r\u00e3i tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i \u2013 t\u1eeb vi\u1ec7c c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 s\u1ef1 minh m\u1eabn tinh th\u1ea7n \u0111\u1ebfn t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch.<\/span><\/p>\n

Kh\u00f4ng gi\u1ed1ng nh\u01b0 nhi\u1ec1u tr\u00e0o l\u01b0u s\u1ee9c kh\u1ecfe nh\u1ea5t th\u1eddi ch\u1ec9 \u0111\u01b0\u1ee3c th\u00fac \u0111\u1ea9y b\u1edfi s\u1ef1 lan truy\u1ec1n tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i, hi\u1ec7u qu\u1ea3 c\u1ee7a li\u1ec7u ph\u00e1p n\u01b0\u1edbc l\u1ea1nh \u0111\u01b0\u1ee3c c\u1ee7ng c\u1ed1 b\u1edfi c\u00e1c b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc ng\u00e0y c\u00e0ng t\u0103ng.\u00a0<\/span><\/p>\n

Nghi\u00ean c\u1ee9u x\u00e1c nh\u1eadn ngay c\u1ea3 vi\u1ec7c ti\u1ebfp x\u00fac ng\u1eafn ng\u1ee7i \u2013 ch\u1ec9 v\u00e0i ph\u00fat d\u01b0\u1edbi v\u00f2i n\u01b0\u1edbc l\u1ea1nh \u2013 c\u0169ng kh\u1edfi ph\u00e1t nh\u1eefng thay \u0111\u1ed5i sinh l\u00fd \u0111\u00e1ng k\u1ec3 trong c\u01a1 th\u1ec3. S\u1ef1 hi\u1ec3u bi\u1ebft ng\u00e0y c\u00e0ng s\u00e2u s\u1eafc v\u1ec1 c\u01a1 ch\u1ebf sinh h\u1ecdc \u0111\u1eb1ng sau ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1edbi nhi\u1ec7t \u0111\u1ed9 l\u1ea1nh \u0111ang gi\u00fap ch\u00fang ta khai th\u00e1c m\u1ed9t c\u00f4ng c\u1ee5 \u0111\u01a1n gi\u1ea3n nh\u01b0ng m\u1ea1nh m\u1ebd \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 ph\u1ee5c h\u1ed3i.<\/span><\/p>\n

M\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch t\u1ee9c th\u1eddi v\u00e0 \u0111\u01b0\u1ee3c ghi nh\u1eadn r\u00f5 r\u00e0ng nh\u1ea5t c\u1ee7a vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi n\u01b0\u1edbc l\u1ea1nh l\u00e0 t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd c\u1ee7a n\u00f3 l\u00ean h\u1ec7 tu\u1ea7n ho\u00e0n. Ph\u1ea3n \u1ee9ng n\u00e0y l\u00e0 m\u1ed9t c\u01a1 ch\u1ebf sinh t\u1ed3n nguy\u00ean th\u1ee7y c\u1ee7a c\u01a1 th\u1ec3, nh\u01b0ng n\u00f3 l\u1ea1i mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch hi\u1ec7n \u0111\u1ea1i cho ph\u1ee5c h\u1ed3i v\u00e0 hi\u1ec7u su\u1ea5t.<\/span><\/p>\n

Khi da ti\u1ebfp x\u00fac v\u1edbi nhi\u1ec7t \u0111\u1ed9 l\u1ea1nh \u0111\u1ed9t ng\u1ed9t, m\u1ed9t ph\u1ea3n \u1ee9ng sinh l\u00fd g\u1ecdi l\u00e0 co m\u1ea1ch (vasoconstriction) x\u1ea3y ra ngay l\u1eadp t\u1ee9c: c\u00e1c m\u1ea1ch m\u00e1u nh\u1ecf g\u1ea7n b\u1ec1 m\u1eb7t da co l\u1ea1i m\u1ea1nh m\u1ebd. \u0110i\u1ec1u n\u00e0y c\u00f3 m\u1ee5c \u0111\u00edch r\u00f5 r\u00e0ng: h\u01b0\u1edbng d\u00f2ng m\u00e1u v\u00e0o s\u00e2u b\u00ean trong c\u01a1 th\u1ec3 \u0111\u1ec3 gi\u1eef \u1ea5m v\u00e0 b\u1ea3o v\u1ec7 c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng quan tr\u1ecdng. \u0110\u00e2y l\u00e0 m\u1ed9t ph\u1ea3n \u1ee9ng b\u1ea3o v\u1ec7 thi\u1ebft y\u1ebfu.<\/span>
\n<\/span> Khi k\u00edch th\u00edch l\u1ea1nh \u0111\u01b0\u1ee3c lo\u1ea1i b\u1ecf \u2013 v\u00ed d\u1ee5, khi m\u1ed9t ng\u01b0\u1eddi b\u01b0\u1edbc ra kh\u1ecfi b\u1ed3n t\u1eafm n\u01b0\u1edbc l\u1ea1nh ho\u1eb7c t\u1eaft v\u00f2i sen \u2013 v\u00e0 c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u \u1ea5m l\u00ean tr\u1edf l\u1ea1i, hi\u1ec7n t\u01b0\u1ee3ng gi\u00e3n m\u1ea1ch (vasodilation) x\u1ea3y ra. C\u00e1c m\u1ea1ch m\u00e1u co l\u1ea1i tr\u01b0\u1edbc \u0111\u00f3 \u0111\u1ed9t ng\u1ed9t m\u1edf r\u1ed9ng, cho ph\u00e9p m\u1ed9t l\u01b0\u1ee3ng m\u00e1u l\u1edbn, gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng v\u00e0 oxy, d\u1ed3n tr\u1edf l\u1ea1i c\u00e1c chi v\u00e0 m\u00f4 ngo\u1ea1i vi.<\/span><\/p>\n

S\u1ef1 co m\u1ea1ch v\u00e0 gi\u00e3n n\u1edf nhanh ch\u00f3ng n\u00e0y ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 nh\u01b0 m\u1ed9t \u201cm\u00e1y b\u01a1m\u201d tu\u1ea7n ho\u00e0n. Nh\u01b0 c\u00e1c chuy\u00ean gia t\u1ea1i UCLA Health v\u00e0 c\u00e1c ngu\u1ed3n nghi\u00ean c\u1ee9u kh\u00e1c ch\u1ec9 ra, qu\u00e1 tr\u00ecnh m\u1ea1nh m\u1ebd n\u00e0y gi\u00fap c\u00e1c t\u1ebf b\u00e0o m\u00e1u dung n\u1ea1p oxy t\u1eeb ph\u1ed5i hi\u1ec7u qu\u1ea3 h\u01a1n tr\u01b0\u1edbc khi l\u01b0u th\u00f4ng kh\u1eafp c\u01a1 th\u1ec3.<\/span><\/p>\n

S\u1ef1 gia t\u0103ng l\u01b0\u1ee3ng m\u00e1u \u0111\u01b0\u1ee3c oxy h\u00f3a mang l\u1ea1i l\u1ee3i \u00edch k\u00e9p: Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng: Mang \u0111\u1ebfn cho c\u01a1 th\u1ec3 nhi\u1ec1u oxy, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t trao \u0111\u1ed5i ch\u1ea5t v\u00e0 mang l\u1ea1i c\u1ea3m gi\u00e1c tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u1ec9nh t\u00e1o.<\/span><\/p>\n

Ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp: \u0110\u1ea9y nhanh qu\u00e1 tr\u00ecnh lo\u1ea1i b\u1ecf c\u00e1c ch\u1ea5t th\u1ea3i trao \u0111\u1ed5i ch\u1ea5t (nh\u01b0 axit lactic) v\u00e0 gi\u1ea3m vi\u00eam \u1edf c\u00e1c m\u00f4 c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng sau khi t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao. B\u1eb1ng c\u00e1ch gi\u1ea3m vi\u00eam v\u00e0 s\u01b0ng t\u1ea5y, li\u1ec7u ph\u00e1p l\u1ea1nh gi\u00fap gi\u1ea3m \u0111au nh\u1ee9c c\u01a1 b\u1eafp kh\u1edfi ph\u00e1t mu\u1ed9n (DOMS \u2013 Delayed Onset Muscle Soreness).<\/span><\/p>\n

\u0110i\u1ec1u n\u00e0y khi\u1ebfn t\u1eafm n\u01b0\u1edbc l\u1ea1nh tr\u1edf th\u00e0nh m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c b\u1ed5 sung c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 cho nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c nghi\u00eam t\u00fac, v\u1eadn \u0111\u1ed9ng vi\u00ean ho\u1eb7c b\u1ea5t k\u1ef3 ai mu\u1ed1n t\u0103ng t\u1ed1c th\u1eddi gian ph\u1ee5c h\u1ed3i. Vi\u1ec7c ng\u00e2m m\u00ecnh trong n\u01b0\u1edbc l\u1ea1nh sau bu\u1ed5i t\u1eadp gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i nhanh h\u01a1n v\u00e0 s\u1eb5n s\u00e0ng cho bu\u1ed5i t\u1eadp ti\u1ebfp theo.<\/span><\/p>\n

Ngo\u00e0i vi\u1ec7c ph\u1ee5c h\u1ed3i th\u1ec3 ch\u1ea5t, n\u01b0\u1edbc l\u1ea1nh c\u00f2n c\u00f3 t\u00e1c \u0111\u1ed9ng s\u00e2u s\u1eafc \u0111\u1ebfn n\u00e3o b\u1ed9 v\u00e0 h\u1ec7 th\u1ea7n kinh, t\u1ea1o ra m\u1ed9t s\u1ef1 th\u00fac \u0111\u1ea9y m\u1ea1nh m\u1ebd cho s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n v\u00e0 s\u1ef1 minh m\u1eabn.<\/span><\/p>\n

\u201cC\u00fa s\u1ed1c\u201d ban \u0111\u1ea7u c\u1ee7a n\u01b0\u1edbc l\u1ea1nh l\u00e0 m\u1ed9t tr\u1ea3i nghi\u1ec7m gi\u00e1c quan m\u1ea1nh m\u1ebd, k\u00edch ho\u1ea1t ph\u1ea3n \u1ee9ng t\u1ec9nh t\u00e1o ngay l\u1eadp t\u1ee9c, nh\u01b0 \u0111\u01b0\u1ee3c ph\u00f2ng kh\u00e1m Cleveland Clinic m\u00f4 t\u1ea3 chi ti\u1ebft. Ph\u1ea3n \u1ee9ng n\u00e0y l\u00e0 m\u1ed9t t\u00e1c nh\u00e2n g\u00e2y c\u0103ng th\u1eb3ng c\u1ea5p t\u00ednh, k\u00edch th\u00edch h\u1ec7 th\u1ea7n kinh giao c\u1ea3m \u2013 c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 ph\u1ea3n \u1ee9ng \u201c\u0111\u1ed1i m\u1eb7t hay r\u00fat lui\u201d (fight-or-flight) c\u1ee7a c\u01a1 th\u1ec3.<\/span><\/p>\n

S\u1ef1 k\u00edch ho\u1ea1t n\u00e0y d\u1eabn \u0111\u1ebfn ph\u00f3ng th\u00edch m\u1ed9t l\u01b0\u1ee3ng l\u1edbn norepinephrine (noradrenaline), m\u1ed9t ch\u1ea5t \u0111\u00f3ng vai tr\u00f2 k\u00e9p: hormone c\u0103ng th\u1eb3ng v\u00e0 ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh. Norepinephrine c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng, gi\u1ea5c ng\u1ee7, h\u1ecdc t\u1eadp v\u00e0 tr\u00ed nh\u1edb.<\/span><\/p>\n

Norepinephrine n\u1ed5i ti\u1ebfng v\u1edbi t\u00e1c d\u1ee5ng t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ec9nh t\u00e1o, t\u1eadp trung v\u00e0 ch\u00fa \u00fd. Khi norepinephrine \u0111\u01b0\u1ee3c ph\u00f3ng th\u00edch, c\u01a1 th\u1ec3 b\u01b0\u1edbc v\u00e0o tr\u1ea1ng th\u00e1i c\u1ef1c k\u1ef3 \u00fd th\u1ee9c (hyper-alertness), mang l\u1ea1i c\u1ea3m gi\u00e1c tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u1eadp trung cao \u0111\u1ed9.<\/span><\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u v\u00e0o n\u0103m 2023 \u0111\u01b0\u1ee3c Healthline tr\u00edch d\u1eabn v\u00e0 c\u00e1c nghi\u00ean c\u1ee9u t\u01b0\u01a1ng t\u1ef1 x\u00e1c nh\u1eadn b\u1eb1ng th\u1ef1c nghi\u1ec7m nh\u1eefng c\u1ea3m gi\u00e1c ch\u1ee7 quan n\u00e0y, cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi tham gia t\u1eafm n\u01b0\u1edbc l\u1ea1nh cho bi\u1ebft h\u1ecd c\u1ea3m th\u1ea5y c\u1ea3m h\u1ee9ng, ch\u00fa \u00fd, n\u0103ng \u0111\u1ed9ng v\u00e0 t\u1ef1 h\u00e0o h\u01a1n \u0111\u00e1ng k\u1ec3 ngay sau bu\u1ed5i t\u1eafm.<\/span><\/p>\n

S\u1ef1 t\u00e1c \u0111\u1ed9ng m\u1ea1nh m\u1ebd \u0111\u1ebfn h\u00f3a h\u1ecdc th\u1ea7n kinh n\u00e0y khi\u1ebfn m\u1ed9t s\u1ed1 nh\u00e0 nghi\u00ean c\u1ee9u t\u00ecm hi\u1ec3u li\u1ec7u ph\u00e1p n\u01b0\u1edbc l\u1ea1nh nh\u01b0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p phi d\u01b0\u1ee3c l\u00fd \u0111\u1ec3 gi\u1ea3i quy\u1ebft c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n. M\u1eb7c d\u00f9 b\u1eb1ng ch\u1ee9ng v\u1eabn c\u00f2n h\u1ea1n ch\u1ebf v\u00e0 c\u1ea7n nghi\u00ean c\u1ee9u th\u00eam, m\u1ed9t nghi\u00ean c\u1ee9u ti\u00ean phong ph\u00e1t hi\u1ec7n vi\u1ec7c t\u1eafm n\u01b0\u1edbc l\u1ea1nh th\u01b0\u1eddng xuy\u00ean h\u00e0ng ng\u00e0y gi\u00fap gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng \u1edf nh\u1eefng ng\u01b0\u1eddi \u0111ang ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi ch\u1ee9ng tr\u1ea7m c\u1ea3m. Li\u1ec7u ph\u00e1p l\u1ea1nh c\u00f3 ti\u1ec1m n\u0103ng ho\u1ea1t \u0111\u1ed9ng nh\u01b0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb h\u1ed7 tr\u1ee3, th\u00fac \u0111\u1ea9y s\u1ef1 \u1ed5n \u0111\u1ecbnh t\u00e2m tr\u1ea1ng v\u00e0 gi\u1ea3m b\u1edbt t\u00ecnh tr\u1ea1ng t\u00ea li\u1ec7t c\u1ea3m x\u00fac th\u01b0\u1eddng \u0111i k\u00e8m v\u1edbi tr\u1ea7m c\u1ea3m.<\/span><\/p>\n

T\u00f3m l\u1ea1i, vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi l\u1ea1nh bu\u1ed9c t\u00e2m tr\u00ed ph\u1ea3i t\u1eadp trung v\u00e0o kho\u1ea3nh kh\u1eafc hi\u1ec7n t\u1ea1i \u0111\u1ec3 qu\u1ea3n l\u00fd s\u1ef1 kh\u00f3 ch\u1ecbu, m\u1ed9t qu\u00e1 tr\u00ecnh t\u01b0\u01a1ng t\u1ef1 nh\u01b0 thi\u1ec1n \u0111\u1ecbnh, d\u1eabn \u0111\u1ebfn s\u1ef1 gia t\u0103ng t\u00ednh ki\u00ean c\u01b0\u1eddng v\u00e0 s\u1ef1 minh m\u1eabn tinh th\u1ea7n sau khi tr\u1ea3i nghi\u1ec7m k\u1ebft th\u00fac.<\/span><\/p>\n

M\u1ed9t ph\u00e1t hi\u1ec7n \u0111\u00e1ng ch\u00fa \u00fd kh\u00e1c li\u00ean quan \u0111\u1ebfn kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch c\u1ee7a c\u01a1 th\u1ec3. L\u00fd thuy\u1ebft cho th\u1ea5y vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi n\u01b0\u1edbc l\u1ea1nh k\u00edch th\u00edch s\u1ea3n xu\u1ea5t v\u00e0 l\u01b0u th\u00f4ng b\u1ea1ch c\u1ea7u (leukocytes) \u2013 lo\u1ea1i t\u1ebf b\u00e0o b\u1ea1ch c\u1ea7u ch\u1ecbu tr\u00e1ch nhi\u1ec7m x\u00e1c \u0111\u1ecbnh v\u00e0 ch\u1ed1ng l\u1ea1i nhi\u1ec5m tr\u00f9ng v\u00e0 b\u1ec7nh t\u1eadt.<\/span><\/p>\n

M\u1ed9t trong nh\u1eefng nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c tr\u00edch d\u1eabn nhi\u1ec1u nh\u1ea5t v\u1ec1 t\u00e1c \u0111\u1ed9ng c\u1ee7a li\u1ec7u ph\u00e1p l\u1ea1nh l\u00ean h\u1ec7 mi\u1ec5n d\u1ecbch c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb H\u00e0 Lan. Kh\u00e1m ph\u00e1 n\u00e0y theo d\u00f5i h\u01a1n 3,000 ng\u01b0\u1eddi tham gia \u0111\u01b0\u1ee3c chia th\u00e0nh c\u00e1c nh\u00f3m kh\u00e1c nhau: m\u1ed9t nh\u00f3m t\u1eafm n\u01b0\u1edbc n\u00f3ng b\u00ecnh th\u01b0\u1eddng, v\u00e0 c\u00e1c nh\u00f3m kh\u00e1c th\u00eam v\u00e0o m\u1ed9t kho\u1ea3ng th\u1eddi gian t\u1eafm n\u01b0\u1edbc l\u1ea1nh (30, 60 ho\u1eb7c 90 gi\u00e2y) v\u00e0o cu\u1ed1i bu\u1ed5i t\u1eafm h\u00e0ng ng\u00e0y.<\/span><\/p>\n

K\u1ebft qu\u1ea3 th\u1eadt \u0111\u00e1ng kinh ng\u1ea1c: nh\u00f3m t\u1eafm n\u01b0\u1edbc l\u1ea1nh (t\u1ea5t c\u1ea3 c\u00e1c nh\u00f3m ti\u1ebfp x\u00fac v\u1edbi l\u1ea1nh) b\u00e1o c\u00e1o s\u1ed1 l\u1ea7n xin ngh\u1ec9 \u1ed1m \u00edt h\u01a1n 29% so v\u1edbi nh\u00f3m \u0111\u1ed1i ch\u1ee9ng. \u0110i\u1ec1u n\u00e0y cho th\u1ea5y kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i cao h\u01a1n tr\u01b0\u1edbc c\u00e1c b\u1ec7nh th\u00f4ng th\u01b0\u1eddng nh\u01b0 c\u1ea3m l\u1ea1nh v\u00e0 c\u00fam. Ngo\u00e0i ra, s\u1ef1 kh\u00e1c bi\u1ec7t v\u1ec1 th\u1eddi gian ti\u1ebfp x\u00fac (30 gi\u00e2y so v\u1edbi 90 gi\u00e2y) kh\u00f4ng t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn v\u1ec1 l\u1ee3i \u00edch, g\u1ee3i \u00fd r\u1eb1ng ch\u00ednh c\u00fa s\u1ed1c l\u1ea1nh ban \u0111\u1ea7u, ch\u1ee9 kh\u00f4ng ph\u1ea3i th\u1eddi gian ti\u1ebfp x\u00fac k\u00e9o d\u00e0i, l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng.<\/span><\/p>\n

M\u1eb7c d\u00f9 c\u01a1 ch\u1ebf ch\u00ednh x\u00e1c v\u1eabn \u0111ang \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u v\u00e0 th\u1ea3o lu\u1eadn, c\u00e1c nh\u00e0 khoa h\u1ecdc \u0111\u01b0a ra gi\u1ea3 thuy\u1ebft s\u1ef1 gia t\u0103ng ph\u00f3ng th\u00edch norepinephrine \u2013 y\u1ebfu t\u1ed1 ch\u00ednh trong ph\u1ea3n \u1ee9ng stress v\u00e0 t\u1ec9nh t\u00e1o \u2013 c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng \u0111i\u1ec1u ch\u1ec9nh mi\u1ec5n d\u1ecbch. S\u1ef1 ph\u00f3ng th\u00edch norepinephrine k\u00edch ho\u1ea1t ph\u1ea3n \u1ee9ng mi\u1ec5n d\u1ecbch, d\u1eabn \u0111\u1ebfn vi\u1ec7c ti\u1ebft ra c\u00e1c t\u1ebf b\u00e0o b\u1ea1ch c\u1ea7u v\u00e0 cytokine (c\u00e1c protein \u0111i\u1ec1u h\u00f2a t\u1ebf b\u00e0o), t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng tu\u1ea7n tra v\u00e0 b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3.<\/span><\/p>\n

S\u1ef1 gia t\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a b\u1ea1ch c\u1ea7u n\u00e0y th\u1ec3 hi\u1ec7n m\u1ed9t l\u1eadp lu\u1eadn m\u1ea1nh m\u1ebd cho th\u1ea5y t\u1eafm n\u01b0\u1edbc l\u1ea1nh l\u00e0 m\u1ed9t th\u00f3i quen \u0111\u01a1n gi\u1ea3n, h\u00e0ng ng\u00e0y g\u00f3p ph\u1ea7n v\u00e0o s\u1ee9c kh\u1ecfe mi\u1ec5n d\u1ecbch t\u1ed5ng th\u1ec3. Li\u1ec7u ph\u00e1p l\u1ea1nh \u0111\u01b0\u1ee3c xem nh\u01b0 m\u1ed9t d\u1ea1ng \u201cc\u0103ng th\u1eb3ng c\u00f3 l\u1ee3i\u201d (hormesis) \u2013 m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf t\u00e1c nh\u00e2n g\u00e2y c\u0103ng th\u1eb3ng bu\u1ed9c c\u01a1 th\u1ec3 ph\u1ea3i th\u00edch nghi v\u00e0 tr\u1edf n\u00ean ki\u00ean c\u01b0\u1eddng h\u01a1n.<\/span><\/p>\n

Nh\u1eefng l\u01b0u \u00fd v\u00e0 c\u00e2n nh\u1eafc c\u1ea7n thi\u1ebft<\/b><\/p>\n

M\u1eb7c d\u00f9 b\u1eb1ng ch\u1ee9ng v\u1ec1 l\u1ee3i \u00edch c\u1ee7a li\u1ec7u ph\u00e1p n\u01b0\u1edbc l\u1ea1nh r\u1ea5t \u0111\u1ea7y h\u1ee9a h\u1eb9n, nh\u01b0ng v\u1eabn ph\u1ea3i nh\u1eadn th\u1ee9c r\u1eb1ng n\u00f3 kh\u00f4ng ph\u1ea3i thu\u1ed1c ch\u1eefa b\u00e1ch b\u1ec7nh v\u00e0 ti\u1ec1m \u1ea9n nguy c\u01a1 \u0111\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 nh\u00f3m ng\u01b0\u1eddi nh\u1ea5t \u0111\u1ecbnh. An to\u00e0n n\u00ean \u0111\u01b0\u1ee3c \u0111\u1eb7t tr\u00ean h\u1ebft khi \u00e1p d\u1ee5ng b\u1ea5t k\u1ef3 thay \u0111\u1ed5i l\u1edbn n\u00e0o \u0111\u1ed1i v\u1edbi th\u00f3i quen s\u1ee9c kh\u1ecfe c\u1ee7a c\u01a1 th\u1ec3.<\/span><\/p>\n

Nguy c\u01a1 tim m\u1ea1ch v\u00e0 c\u00e1c b\u1ec7nh l\u00fd n\u1ec1n<\/span><\/p>\n

C\u01b0\u1eddng \u0111\u1ed9 c\u1ee7a c\u00fa s\u1ed1c l\u1ea1nh g\u00e2y ra \u00e1p l\u1ef1c \u0111\u00e1ng k\u1ec3, m\u1eb7c d\u00f9 ch\u1ec9 t\u1ea1m th\u1eddi, l\u00ean h\u1ec7 tim m\u1ea1ch. S\u1ef1 co th\u1eaft nhanh ch\u00f3ng c\u1ee7a c\u00e1c m\u1ea1ch m\u00e1u (co m\u1ea1ch) l\u00e0m t\u0103ng \u0111\u1ed9t ng\u1ed9t huy\u1ebft \u00e1p v\u00e0 nh\u1ecbp tim. C\u00e1c chuy\u00ean gia y t\u1ebf khuy\u1ebfn c\u00e1o nh\u1eefng ng\u01b0\u1eddi c\u00f3 b\u1ec7nh l\u00fd n\u1ec1n \u2013 nh\u1eefng ng\u01b0\u1eddi b\u1ecb b\u1ec7nh tim, huy\u1ebft \u00e1p cao kh\u00f4ng ki\u1ec3m so\u00e1t ho\u1eb7c ti\u1ec3u \u0111\u01b0\u1eddng \u2013 n\u00ean t\u00ecm ki\u1ebfm l\u1eddi khuy\u00ean y t\u1ebf chuy\u00ean nghi\u1ec7p tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u b\u1ea5t k\u1ef3 l\u1ecbch tr\u00ecnh t\u1eafm n\u01b0\u1edbc l\u1ea1nh n\u00e0o. S\u1ef1 co th\u1eaft nhanh ch\u00f3ng c\u1ee7a c\u00e1c m\u1ea1ch m\u00e1u c\u00f3 nguy c\u01a1 g\u00e2y nguy hi\u1ec3m ho\u1eb7c l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam c\u00e1c t\u00ecnh tr\u1ea1ng c\u00f3 \u1edf nh\u1eefng nh\u00f3m n\u00e0y.<\/span><\/p>\n

H\u01a1n n\u1eefa, nh\u1eefng ng\u01b0\u1eddi m\u1eafc c\u00e1c b\u1ec7nh l\u00fd nh\u1ea1y c\u1ea3m v\u1edbi l\u1ea1nh, ch\u1eb3ng h\u1ea1n nh\u01b0 h\u1ed9i ch\u1ee9ng Raynaud \u2013 m\u1ed9t t\u00ecnh tr\u1ea1ng m\u1ea1ch m\u00e1u \u1edf ng\u00f3n tay v\u00e0 ng\u00f3n ch\u00e2n ph\u1ea3n \u1ee9ng qu\u00e1 m\u1ee9c v\u1edbi nhi\u1ec7t \u0111\u1ed9 l\u1ea1nh, d\u1eabn \u0111\u1ebfn t\u00ea li\u1ec7t v\u00e0 \u0111\u1ed5i m\u00e0u \u2013 n\u00ean tr\u00e1nh ph\u01b0\u01a1ng ph\u00e1p n\u00e0y. Nh\u1eefng ng\u01b0\u1eddi c\u00f3 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe li\u00ean quan \u0111\u1ebfn tu\u1ea7n ho\u00e0n m\u00e1u k\u00e9m c\u0169ng n\u00ean th\u1eadn tr\u1ecdng.<\/span><\/p>\n

C\u00e1c chuy\u00ean gia c\u0169ng cho bi\u1ebft vi\u1ec7c t\u1eafm n\u01b0\u1edbc l\u1ea1nh ch\u1ec9 n\u00ean \u0111\u01b0\u1ee3c coi nh\u01b0 m\u1ed9t li\u1ec7u ph\u00e1p b\u1ed5 sung, h\u1ed7 tr\u1ee3 cho s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3; n\u00f3 kh\u00f4ng bao gi\u1edd \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 thay th\u1ebf c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb y t\u1ebf \u0111\u01b0\u1ee3c ch\u1ee9ng minh v\u00e0 d\u1ef1a tr\u00ean b\u1eb1ng ch\u1ee9ng cho b\u1ea5t k\u1ef3 b\u1ec7nh l\u00fd m\u00e3n t\u00ednh n\u00e0o.<\/span><\/p>\n

Y\u1ebfu t\u1ed1 \u0111\u1ec3 t\u1eadn d\u1ee5ng l\u1ee3i \u00edch c\u1ee7a li\u1ec7u ph\u00e1p n\u01b0\u1edbc l\u1ea1nh m\u1ed9t c\u00e1ch an to\u00e0n n\u1eb1m \u1edf vi\u1ec7c:<\/span>
\n<\/span> Th\u00edch nghi d\u1ea7n: B\u1eaft \u0111\u1ea7u v\u1edbi nhi\u1ec7t \u0111\u1ed9 m\u00e1t m\u1ebb v\u00e0 gi\u1ea3m d\u1ea7n \u0111\u1ed9 l\u1ea1nh theo th\u1eddi gian.<\/span><\/p>\n

Th\u1eddi gian ng\u1eafn: B\u1eaft \u0111\u1ea7u v\u1edbi 30 gi\u00e2y v\u00e0 t\u0103ng d\u1ea7n \u0111\u1ebfn t\u1ed1i \u0111a hai \u0111\u1ebfn ba ph\u00fat.<\/span><\/p>\n

Tham v\u1ea5n y t\u1ebf: Tu\u00e2n th\u1ee7 h\u01b0\u1edbng d\u1eabn y t\u1ebf chuy\u00ean nghi\u1ec7p, \u0111\u1eb7c bi\u1ec7t \u0111\u1ed1i v\u1edbi b\u1ea5t k\u1ef3 ai c\u00f3 ti\u1ec1n s\u1eed s\u1ee9c kh\u1ecfe tim m\u1ea1ch ho\u1eb7c tu\u1ea7n ho\u00e0n.<\/span><\/p>\n

S\u1ef1 tr\u1ed7i d\u1eady c\u1ee7a li\u1ec7u ph\u00e1p n\u01b0\u1edbc l\u1ea1nh ch\u1ee9ng minh cho th\u1ea5y nh\u1eefng th\u1ef1c h\u00e0nh \u0111\u01a1n gi\u1ea3n, l\u00e2u \u0111\u1eddi c\u00f3 th\u1ec3 mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch \u0111\u00e1ng kinh ng\u1ea1c cho c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed. N\u00f3 kh\u00f4ng ch\u1ec9 d\u1eebng l\u1ea1i \u1edf m\u1ed9t tr\u00e0o l\u01b0u, m\u00e0 l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 s\u1ee9c kh\u1ecfe c\u00f3 c\u01a1 s\u1edf sinh h\u1ecdc r\u00f5 r\u00e0ng, gi\u00fap con ng\u01b0\u1eddi r\u00e8n luy\u1ec7n kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i, t\u0103ng c\u01b0\u1eddng sinh l\u1ef1c v\u00e0 s\u1ed1ng tr\u1ecdn v\u1eb9n h\u01a1n.<\/span><\/p>\n

(theo mentalfloss)<\/span><\/p>\n

The post T\u1eafm n\u01b0\u1edbc l\u1ea1nh, m\u1ea1nh h\u01a1n t\u1eafm n\u01b0\u1edbc n\u00f3ng<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n

\u00a0<\/p>","protected":false},"excerpt":{"rendered":"

Trong nh\u1eefng n\u0103m g\u1ea7n \u0111\u00e2y, vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi n\u01b0\u1edbc l\u1ea1nh tr\u1ea3i qua m\u1ed9t s\u1ef1 chuy\u1ec3n m\u00ecnh \u0111\u00e1ng k\u1ec3, t\u1eeb m\u1ed9t k\u1ef9 thu\u1eadt luy\u1ec7n t\u1eadp chuy\u00ean bi\u1ec7t v\u00e0 nghi\u1ec7t ng\u00e3 tr\u1edf th\u00e0nh m\u1ed9t ch\u1ee7 \u0111\u1ec1 th\u1ea3o lu\u1eadn s\u00f4i n\u1ed5i v\u1ec1 s\u1ee9c kh\u1ecfe ch\u00ednh th\u1ed1ng. S\u1ef1 h\u1ed3i sinh m\u1ea1nh m\u1ebd n\u00e0y \u0111\u01b0\u1ee3c th\u00fac \u0111\u1ea9y b\u1edfi s\u1ef1 …<\/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-62261","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\/62261","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=62261"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/62261\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=62261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=62261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=62261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}