{"id":14751,"date":"2026-09-03T05:17:25","date_gmt":"2026-09-02T22:17:25","guid":{"rendered":"https:\/\/useful.vn\/?p=14751"},"modified":"2026-09-03T05:17:25","modified_gmt":"2026-09-02T22:17:25","slug":"5-thoi-quen-hang-ngay-giam-nguy-co-benh-dai-thao-duong","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=14751","title":{"rendered":"5 th\u00f3i quen h\u00e0ng ng\u00e0y gi\u1ea3m nguy c\u01a1 b\u1ec7nh \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng"},"content":{"rendered":"
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\n Duy tr\u00ec nh\u1eefng th\u00f3i quen l\u00e0nh m\u1ea1nh h\u1eb1ng ng\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a, ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 \u0111\u01b0\u1eddng huy\u1ebft, qua \u0111\u00f3 g\u00f3p ph\u1ea7n gi\u1ea3m nguy c\u01a1 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng. <\/strong><\/h2>\n

Chuy\u1ec3n h\u00f3a l\u00e0 qu\u00e1 tr\u00ecnh c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng calo t\u1eeb th\u1ee9c \u0103n v\u00e0 \u0111\u1ed3 u\u1ed1ng \u0111\u1ec3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng. Kh\u00e1ng insulin l\u00e0 m\u1ed9t d\u1ea1ng r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a, trong \u0111\u00f3 qu\u00e1 tr\u00ecnh s\u1eed d\u1ee5ng insulin c\u1ee7a c\u01a1 th\u1ec3 b\u1ecb \u1ea3nh h\u01b0\u1edfng, t\u1eeb \u0111\u00f3 l\u00e0m gi\u00e1n \u0111o\u1ea1n ho\u1ea1t \u0111\u1ed9ng chuy\u1ec3n h\u00f3a b\u00ecnh th\u01b0\u1eddng. T\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 li\u00ean quan \u0111\u1ebfn nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe, trong \u0111\u00f3 c\u00f3 b\u00e9o ph\u00ec, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, cholesterol cao, b\u1ec7nh tim, huy\u1ebft \u00e1p cao v\u00e0 h\u1ed9i ch\u1ee9ng bu\u1ed3ng tr\u1ee9ng \u0111a nang (PCOS).<\/p>\n

V\u00ec v\u1eady, duy tr\u00ec s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a t\u1ed1t c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c gi\u1ea3m nguy c\u01a1 ph\u00e1t tri\u1ec3n c\u00e1c r\u1ed1i lo\u1ea1n li\u00ean quan \u0111\u1ebfn kh\u00e1ng insulin, trong \u0111\u00f3 c\u00f3 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 th\u00f3i quen h\u1eb1ng ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a v\u00e0 g\u00f3p ph\u1ea7n ph\u00f2ng ng\u1eeba \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng trong t\u01b0\u01a1ng lai.<\/p>\n

1. Th\u1ef1c hi\u1ec7n l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng ph\u00f2ng ng\u1eeba \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng<\/strong><\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c l\u00e0 m\u1ed9t trong nh\u1eefng bi\u1ec7n ph\u00e1p hi\u1ec7u qu\u1ea3 v\u00e0 ho\u00e0n to\u00e0n mi\u1ec5n ph\u00ed c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ec3 c\u1ea3i thi\u1ec7n qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a. Tuy nhi\u00ean, vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c kh\u00f4ng \u0111\u00f2i h\u1ecfi d\u00e0nh h\u00e0ng gi\u1edd trong ph\u00f2ng gym m\u00e0 ch\u1ec9 c\u1ea7n th\u1ef1c hi\u1ec7n l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng nh\u01b0 \u0111i c\u1ea7u thang b\u1ed9 thay v\u00ec thang m\u00e1y hay \u0111i b\u1ed9 nhanh 30 ph\u00fat v\u00e0o h\u1ea7u h\u1ebft c\u00e1c ng\u00e0y trong tu\u1ea7n. T\u1ed5ng th\u1eddi gian ho\u1ea1t \u0111\u1ed9ng n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 gi\u00fap c\u01a1 b\u1eafp s\u1eed d\u1ee5ng glucose hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ph\u1ea3i ng\u1ed3i li\u00ean t\u1ee5c trong nhi\u1ec1u gi\u1edd \u0111\u1ec3 l\u00e0m vi\u1ec7c th\u00ec n\u00ean \u0111\u1ee9ng d\u1eady sau m\u1ed7i 30 \u0111\u1ebfn 60 ph\u00fat, du\u1ed7i ng\u01b0\u1eddi ho\u1eb7c \u0111i b\u1ed9 xung quanh trong hai ho\u1eb7c ba ph\u00fat. Ngay c\u1ea3 nh\u1eefng kho\u1ea3ng ngh\u1ec9 v\u1eadn \u0111\u1ed9ng ng\u1eafn n\u00e0y c\u0169ng c\u1ea3i thi\u1ec7n qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a trong c\u01a1 th\u1ec3 v\u00e0 t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 nh\u1ea1y insulin.<\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, n\u00ean th\u1ef1c hi\u1ec7n \u0111i b\u1ed9 10-15 ph\u00fat sau b\u1eefa \u0103n, \u0111\u1eb7c bi\u1ec7t l\u00e0 sau b\u1eefa t\u1ed1i \u0111\u1ec3 gi\u1ea3m s\u1ef1 t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft sau khi \u0103n.<\/p>\n

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\"Th\u1ef1c<\/span><\/p>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Th\u1ef1c hi\u1ec7n l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng. \u1ea2nh AI.<\/p>\n

2. Th\u00f3i quen tr\u00e1nh th\u1ef1c ph\u1ea9m, \u0111\u1ed3 u\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh<\/strong><\/p>\n

Hi\u1ec7n nay, th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn, \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng, c\u00e1c s\u1ea3n ph\u1ea9m b\u00e1nh m\u00ec, \u0111\u1ed3 \u0103n nh\u1eb9 \u0111\u00f3ng g\u00f3i, b\u1ed9t m\u00ec tinh ch\u1ebf \u0111ang thay th\u1ebf c\u00e1c b\u1eefa \u0103n truy\u1ec1n th\u1ed1ng n\u1ea5u t\u1ea1i nh\u00e0. Th\u01b0\u1eddng xuy\u00ean ti\u00eau th\u1ee5 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3 nguy c\u01a1 l\u00e0m t\u0103ng \u0111\u1ed9t bi\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, g\u00e2y kh\u00e1ng insulin, t\u00edch tr\u1eef m\u1ee1 th\u1eeba v\u00e0 l\u00e0m qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y calo di\u1ec5n ra ch\u1eadm h\u01a1n.<\/p>\n

Ch\u00ednh v\u00ec v\u1eady, n\u00ean h\u1ea1n ch\u1ebf c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a v\u00e0 thay th\u1ebf b\u1eb1ng rau c\u1ee7, protein t\u1ed1t nh\u01b0 c\u00e1c lo\u1ea1i \u0111\u1eadu, tr\u1ee9ng, c\u00e1 ho\u1eb7c ph\u00f4 mai, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t thay v\u00ec tinh b\u1ed9t tinh ch\u1ebf \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n

3. Ch\u00fa tr\u1ecdng gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng<\/strong><\/p>\n

Gi\u1ea5c ng\u1ee7 ngon l\u00e0 m\u1ed9t \u0111i\u1ec1u c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe trao chuy\u1ec3n h\u00f3a. Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c l\u00e0m t\u0103ng hormone g\u00e2y c\u0103ng th\u1eb3ng, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ef1 th\u00e8m \u0103n, l\u00e0m gi\u1ea3m \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 khi\u1ebfn vi\u1ec7c t\u0103ng c\u00e2n d\u1ec5 x\u1ea3y ra h\u01a1n. Tr\u00ean th\u1ef1c t\u1ebf, thi\u1ebfu ng\u1ee7 \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng g\u00f3p ph\u1ea7n g\u00e2y ra c\u00e1c b\u1ec7nh chuy\u1ec3n h\u00f3a.<\/p>\n

Do \u0111\u00f3, h\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau ch\u00fa tr\u1ecdng ch\u1ea5t l\u01b0\u1ee3ng c\u1ee7a gi\u1ea5c ng\u1ee7, ng\u1ee7 t\u1eeb 7 \u0111\u1ebfn 8 ti\u1ebfng m\u1ed7i \u0111\u00eam. C\u1ed1 g\u1eafng t\u1ea1o th\u00f3i quen ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady c\u00f9ng m\u1ed9t th\u1eddi \u0111i\u1ec3m m\u1ed7i ng\u00e0y, gi\u1ea3m th\u1eddi gian s\u1eed d\u1ee5ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7 v\u00e0 tr\u00e1nh \u0103n khuya.<\/p>\n

4. Qu\u1ea3n l\u00fd t\u1ed1t c\u0103ng th\u1eb3ng<\/strong><\/p>\n

C\u0103ng th\u1eb3ng kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n m\u00e0 c\u00f2n c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a. Khi c\u01a1 th\u1ec3 li\u00ean t\u1ee5c \u1edf trong tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng, c\u00e1c hormone nh\u01b0 cortisol \u0111\u01b0\u1ee3c s\u1ea3n sinh, c\u00f3 th\u1ec3 l\u00e0m t\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 th\u00fac \u0111\u1ea9y s\u1ef1 t\u00edch t\u1ee5 ch\u1ea5t b\u00e9o quanh eo.<\/p>\n

V\u00ec v\u1eady, gi\u1ea3m c\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 chuy\u1ec3n h\u00f3a. \u0110i\u1ec1u n\u00e0y kh\u00f4ng nh\u1ea5t thi\u1ebft \u0111\u00f2i h\u1ecfi nh\u1eefng k\u1ef9 thu\u1eadt ph\u1ee9c t\u1ea1p. H\u00edt th\u1edf s\u00e2u, thi\u1ec1n \u0111\u1ecbnh, t\u1eadp yoga, nghe nh\u1ea1c, l\u00e0m v\u01b0\u1eddn, d\u00e0nh th\u1eddi gian cho gia \u0111\u00ecnh ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 \u0111i d\u1ea1o ngo\u00e0i tr\u1eddi \u0111\u1ec1u c\u00f3 th\u1ec3 gi\u00fap th\u01b0 gi\u00e3n. Ngay c\u1ea3 vi\u1ec7c d\u00e0nh kho\u1ea3ng 15 ph\u00fat m\u1ed7i ng\u00e0y cho nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y c\u0169ng c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch cho c\u1ea3 tinh th\u1ea7n v\u00e0 c\u01a1 th\u1ec3.<\/p>\n

5. Ki\u1ec3m tra l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u th\u01b0\u1eddng xuy\u00ean v\u1edbi ng\u01b0\u1eddi c\u00f3 nguy c\u01a1<\/strong><\/p>\n

B\u1ec7nh \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng th\u01b0\u1eddng kh\u00f4ng c\u00f3 bi\u1ec3u hi\u1ec7n trong nhi\u1ec1u n\u0103m nh\u01b0ng khi xu\u1ea5t hi\u1ec7n, c\u00e1c bi\u1ebfn ch\u1ee9ng c\u00f3 th\u1ec3 \u0111\u00e3 b\u1eaft \u0111\u1ea7u \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1eaft, th\u1eadn, d\u00e2y th\u1ea7n kinh ho\u1eb7c tim.<\/p>\n

Do \u0111\u00f3, v\u1edbi c\u00e1c tr\u01b0\u1eddng h\u1ee3p tr\u00ean 30 tu\u1ed5i, gia \u0111\u00ecnh c\u00f3 ti\u1ec1n s\u1eed b\u1ec7nh \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, th\u1eeba c\u00e2n, huy\u1ebft \u00e1p cao ho\u1eb7c c\u00f3 l\u1ed1i s\u1ed1ng \u00edt v\u1eadn \u0111\u1ed9ng, h\u00e3y ki\u1ec3m tra l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u th\u01b0\u1eddng xuy\u00ean. Ph\u00e1t hi\u1ec7n s\u1edbm ti\u1ec1n \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng \u0111\u1ec3 c\u00f3 bi\u1ec7n ph\u00e1p thay \u0111\u1ed5i l\u1ed1i s\u1ed1ng gi\u00fap \u0111\u1ea3o ng\u01b0\u1ee3c ti\u1ebfn tr\u00ecnh tr\u01b0\u1edbc khi b\u1ec7nh ph\u00e1t tri\u1ec3n.<\/p>\n

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\"Ng\u01b0\u1eddi<\/div>\n
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\n Ng\u01b0\u1eddi b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng \u0103n c\u01a1m tr\u1eafng th\u1ebf n\u00e0o \u0111\u1ec3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft?\n <\/div>\n
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C\u01a1m tr\u1eafng l\u00e0 m\u00f3n \u0103n quen thu\u1ed9c trong h\u1ea7u h\u1ebft b\u1eefa c\u01a1m c\u1ee7a ng\u01b0\u1eddi Vi\u1ec7t nh\u01b0ng c\u00f3 th\u1ec3 khi\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng nhanh sau \u0103n. Ng\u01b0\u1eddi b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng khi \u0103n c\u01a1m…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/suc-khoe\/5-thoi-quen-hang-ngay-giam-nguy-co-benh-dai-thao-duong-c62a1788956.html<\/p>\n

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

Duy tr\u00ec nh\u1eefng th\u00f3i quen l\u00e0nh m\u1ea1nh h\u1eb1ng ng\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a, ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 \u0111\u01b0\u1eddng huy\u1ebft, qua \u0111\u00f3 g\u00f3p ph\u1ea7n gi\u1ea3m nguy c\u01a1 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng. Chuy\u1ec3n h\u00f3a l\u00e0 qu\u00e1 tr\u00ecnh c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng calo t\u1eeb th\u1ee9c \u0103n v\u00e0 \u0111\u1ed3 u\u1ed1ng \u0111\u1ec3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng. Kh\u00e1ng<\/p>\n","protected":false},"author":1,"featured_media":14752,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-14751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/14751","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14751"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/14751\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/14752"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14751"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}