{"id":15742,"date":"2026-09-07T16:17:23","date_gmt":"2026-09-07T09:17:23","guid":{"rendered":"https:\/\/useful.vn\/?p=15742"},"modified":"2026-09-07T16:17:23","modified_gmt":"2026-09-07T09:17:23","slug":"3-thoi-quen-cuoi-tuan-am-tham-tang-nguy-co-tieu-duong","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=15742","title":{"rendered":"3 th\u00f3i quen cu\u1ed1i tu\u1ea7n \u00e2m th\u1ea7m t\u0103ng nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng"},"content":{"rendered":"
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\n Thi\u1ebfu ng\u1ee7, u\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u bia v\u00e0 \u0103n u\u1ed1ng qu\u00e1 m\u1ee9c v\u00e0o cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u01b0\u1eddng huy\u1ebft, l\u00e0m t\u0103ng nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng type 2. <\/strong><\/h2>\n

Cu\u1ed1i tu\u1ea7n th\u01b0\u1eddng l\u00e0 kho\u1ea3ng th\u1eddi gian \u0111\u1ec3 ngh\u1ec9 ng\u01a1i, g\u1eb7p g\u1ee1 b\u1ea1n b\u00e8, \u0103n u\u1ed1ng tho\u1ea3i m\u00e1i ho\u1eb7c th\u1ee9c khuya xem m\u1ed9t tr\u1eadn th\u1ec3 thao, b\u1ed9 phim y\u00eau th\u00edch. Th\u1ec9nh tho\u1ea3ng th\u1ef1c hi\u1ec7n nh\u1eefng \u0111i\u1ec1u n\u00e0y th\u01b0\u1eddng kh\u00f4ng \u0111\u00e1ng lo. Tuy nhi\u00ean, n\u1ebfu c\u00e1c th\u00f3i quen thi\u1ebfu l\u00e0nh m\u1ea1nh l\u1eb7p l\u1ea1i v\u00e0o m\u1ed7i cu\u1ed1i tu\u1ea7n, ch\u00fang c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a v\u1ec1 l\u00e2u d\u00e0i.<\/p>\n

Theo c\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng, thi\u1ebfu ng\u1ee7, u\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u bia v\u00e0 \u0103n u\u1ed1ng qu\u00e1 m\u1ee9c l\u00e0 ba th\u00f3i quen cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 g\u00e2y b\u1ea5t l\u1ee3i cho vi\u1ec7c ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 g\u00f3p ph\u1ea7n l\u00e0m t\u0103ng nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng type 2.<\/p>\n

Cu\u1ed1i tu\u1ea7n th\u01b0\u1eddng xuy\u00ean thi\u1ebfu ng\u1ee7<\/strong><\/p>\n

Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen th\u1ee9c khuya v\u00e0o t\u1ed1i th\u1ee9 S\u00e1u, th\u1ee9 B\u1ea3y r\u1ed3i ng\u1ee7 b\u00f9 v\u00e0o ng\u00e0y h\u00f4m sau. Tuy nhi\u00ean, vi\u1ec7c li\u00ean t\u1ee5c thi\u1ebfu ng\u1ee7 ho\u1eb7c thay \u0111\u1ed5i l\u1ecbch ng\u1ee7 qu\u00e1 nhi\u1ec1u gi\u1eefa ng\u00e0y th\u01b0\u1eddng v\u00e0 cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh \u0111i\u1ec1u h\u00f2a \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n

Chuy\u00ean gia dinh d\u01b0\u1ee1ng\u00a0cho bi\u1ebft thi\u1ebfu ng\u1ee7 v\u00e0 l\u1ecbch ng\u1ee7 th\u1ea5t th\u01b0\u1eddng c\u00f3 th\u1ec3 l\u00e0m t\u0103ng cortisol, \u1ea3nh h\u01b0\u1edfng c\u00e1c hormone li\u00ean quan \u0111\u1ebfn c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0 no, \u0111\u1ed3ng th\u1eddi l\u00e0m t\u0103ng t\u00ecnh tr\u1ea1ng kh\u00e1ng insulin.<\/p>\n

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\"U\u1ed1ng<\/span><\/p>\n
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U\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u bia v\u00e0o cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u01b0\u1eddng huy\u1ebft, l\u00e0m t\u0103ng nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng type 2 (\u1ea3nh Getty Images)<\/p>\n

Insulin gi\u00fap \u0111\u01b0a glucose t\u1eeb m\u00e1u v\u00e0o t\u1ebf b\u00e0o \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng. Khi c\u01a1 th\u1ec3 kh\u00e1ng insulin, c\u00e1c t\u1ebf b\u00e0o ph\u1ea3n \u1ee9ng k\u00e9m v\u1edbi hormone n\u00e0y, khi\u1ebfn glucose kh\u00f3 \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o t\u1ebf b\u00e0o v\u00e0 c\u00f3 xu h\u01b0\u1edbng t\u1ed3n t\u1ea1i trong m\u00e1u nhi\u1ec1u h\u01a1n. N\u1ebfu t\u00ecnh tr\u1ea1ng k\u00e9o d\u00e0i, \u0111\u01b0\u1eddng huy\u1ebft c\u00f3 th\u1ec3 t\u0103ng v\u00e0 nguy c\u01a1 ti\u1ec1n ti\u1ec3u \u0111\u01b0\u1eddng, ti\u1ec3u \u0111\u01b0\u1eddng type 2 c\u0169ng t\u0103ng.<\/p>\n

Theo chuy\u00ean gia, ch\u1ec9 v\u00e0i \u0111\u00eam ng\u1ee7 k\u00e9m c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 khi\u1ebfn m\u1ed9t s\u1ed1 ng\u01b0\u1eddi th\u00e8m c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u n\u0103ng l\u01b0\u1ee3ng, nhi\u1ec1u \u0111\u01b0\u1eddng h\u01a1n. Khi k\u1ebft h\u1ee3p v\u1edbi vi\u1ec7c \u0103n qu\u00e1 nhi\u1ec1u th\u01b0\u1eddng xuy\u00ean, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y t\u0103ng c\u00e2n – m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 c\u1ee7a ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n

Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch M\u1ef9 c\u0169ng khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean ng\u1ee7 kho\u1ea3ng 7-9 gi\u1edd m\u1ed7i \u0111\u00eam v\u00e0 c\u1ed1 g\u1eafng duy tr\u00ec gi\u1edd \u0111i ng\u1ee7, th\u1ee9c d\u1eady t\u01b0\u01a1ng \u0111\u1ed1i \u1ed5n \u0111\u1ecbnh gi\u1eefa c\u00e1c ng\u00e0y trong tu\u1ea7n.<\/p>\n

U\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u bia v\u00e0o cu\u1ed1i tu\u1ea7n<\/strong><\/p>\n

M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng h\u1ea1n ch\u1ebf r\u01b0\u1ee3u bia trong tu\u1ea7n nh\u01b0ng l\u1ea1i u\u1ed1ng nhi\u1ec1u v\u00e0o cu\u1ed1i tu\u1ea7n. Ki\u1ec3u u\u1ed1ng t\u1eadp trung trong m\u1ed9t kho\u1ea3ng th\u1eddi gian ng\u1eafn n\u00e0y c\u00f3 th\u1ec3 g\u00e2y nhi\u1ec1u b\u1ea5t l\u1ee3i cho s\u1ee9c kh\u1ecfe.<\/p>\n

C\u00e1c b\u00e1c s\u0129 cho bi\u1ebft u\u1ed1ng r\u01b0\u1ee3u bia qu\u00e1 m\u1ee9c trong m\u1ed9t l\u1ea7n \u0111\u01b0\u1ee3c \u0111\u1ecbnh ngh\u0129a l\u00e0 t\u1eeb 4 \u0111\u01a1n v\u1ecb \u0111\u1ed3 u\u1ed1ng \u0111\u1ed1i v\u1edbi n\u1eef ho\u1eb7c 5 \u0111\u01a1n v\u1ecb \u0111\u1ed1i v\u1edbi nam. C\u1ea3 u\u1ed1ng qu\u00e1 m\u1ee9c kh\u00f4ng th\u01b0\u1eddng xuy\u00ean v\u00e0 th\u01b0\u1eddng xuy\u00ean \u0111\u1ec1u c\u00f3 li\u00ean quan \u0111\u1ebfn nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng type 2 v\u00e0 t\u0103ng huy\u1ebft \u00e1p cao h\u01a1n so v\u1edbi kh\u00f4ng u\u1ed1ng.<\/p>\n

R\u01b0\u1ee3u bia c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gan v\u00e0 l\u00e0m t\u0103ng t\u00ecnh tr\u1ea1ng vi\u00eam, t\u1eeb \u0111\u00f3 t\u00e1c \u0111\u1ed9ng b\u1ea5t l\u1ee3i \u0111\u1ebfn kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n

Kh\u00f4ng ch\u1ec9 v\u1eady, u\u1ed1ng nhi\u1ec1u r\u01b0\u1ee3u bia c\u00f2n d\u1ec5 k\u00e9o theo vi\u1ec7c n\u1ea1p th\u00eam nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t khi \u0111i c\u00f9ng th\u00f3i quen \u0103n \u0111\u00eam. R\u01b0\u1ee3u c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng gi\u1ea5c ng\u1ee7, \u0111i\u1ec1u h\u00f2a c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 khi\u1ebfn m\u1ed9t s\u1ed1 ng\u01b0\u1eddi d\u1ec5 l\u1ef1a ch\u1ecdn nh\u1eefng m\u00f3n \u0103n k\u00e9m l\u00e0nh m\u1ea1nh h\u01a1n.<\/p>\n

Chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u1ebfu u\u1ed1ng r\u01b0\u1ee3u bia, n\u00ean \u0111\u1eb7t gi\u1edbi h\u1ea1n cho b\u1ea3n th\u00e2n v\u00e0 u\u1ed1ng xen k\u1ebd n\u01b0\u1edbc l\u1ecdc \u0111\u1ec3 gi\u1ea3m t\u1ed1c \u0111\u1ed9 ti\u00eau th\u1ee5 \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n.<\/p>\n

\u0102n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o<\/strong><\/p>\n

Sau m\u1ed9t tu\u1ea7n l\u00e0m vi\u1ec7c, \u0103n ngo\u00e0i ho\u1eb7c g\u1ecdi \u0111\u1ed3 \u0103n v\u1ec1 nh\u00e0 c\u00f3 th\u1ec3 l\u00e0 c\u00e1ch nhi\u1ec1u ng\u01b0\u1eddi th\u01b0 gi\u00e3n. V\u1ea5n \u0111\u1ec1 xu\u1ea5t hi\u1ec7n khi nh\u1eefng b\u1eefa \u0103n \u201cth\u1ea3 ga\u201d tr\u1edf th\u00e0nh th\u00f3i quen c\u1ed1 \u0111\u1ecbnh v\u00e0o m\u1ed7i cu\u1ed1i tu\u1ea7n.<\/p>\n

Th\u01b0\u1eddng xuy\u00ean \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n, th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng b\u1ed5 sung c\u00f3 th\u1ec3 khi\u1ebfn vi\u1ec7c ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n theo th\u1eddi gian.<\/p>\n

K\u00edch th\u01b0\u1edbc kh\u1ea9u ph\u1ea7n c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng. Nh\u1eefng kh\u1ea9u ph\u1ea7n l\u1edbn ch\u1ee9a nhi\u1ec1u carbohydrate tinh ch\u1ebf, natri, \u0111\u01b0\u1eddng b\u1ed5 sung v\u00e0 ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng kh\u00f4ng t\u1ed1t \u0111\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft c\u0169ng nh\u01b0 s\u1ee9c kh\u1ecfe tim m\u1ea1ch n\u1ebfu th\u01b0\u1eddng xuy\u00ean ti\u00eau th\u1ee5.<\/p>\n

\u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t \u0111\u00e1ng l\u01b0u \u00fd khi \u0111i \u0103n nh\u00e0 h\u00e0ng, b\u1edfi kh\u1ea9u ph\u1ea7n th\u01b0\u1eddng l\u1edbn h\u01a1n m\u1ee9c m\u1ed9t ng\u01b0\u1eddi th\u1ef1c s\u1ef1 c\u1ea7n. Thay v\u00ec ph\u1ea3i t\u1eeb b\u1ecf ho\u00e0n to\u00e0n nh\u1eefng m\u00f3n y\u00eau th\u00edch, c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh b\u1eb1ng c\u00e1ch ch\u1ecdn kh\u1ea9u ph\u1ea7n nh\u1ecf h\u01a1n, \u01b0u ti\u00ean rau c\u1ee7, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, c\u00e1c lo\u1ea1i \u0111\u1eadu, ngu\u1ed3n protein n\u1ea1c v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh. N\u1ebfu kh\u1ea9u ph\u1ea7n qu\u00e1 l\u1edbn, c\u00f3 th\u1ec3 chia s\u1ebb m\u00f3n \u0103n v\u1edbi ng\u01b0\u1eddi kh\u00e1c ho\u1eb7c mang m\u1ed9t ph\u1ea7n v\u1ec1 d\u00f9ng cho b\u1eefa sau.<\/p>\n

L\u00e0m g\u00ec \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng?<\/strong><\/p>\n

C\u00e1c chuy\u00ean gia cho r\u1eb1ng nh\u1eefng thay \u0111\u1ed5i nh\u1ecf nh\u01b0ng duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n th\u01b0\u1eddng th\u1ef1c t\u1ebf v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n vi\u1ec7c \u00e1p d\u1ee5ng nh\u1eefng ch\u1ebf \u0111\u1ed9 qu\u00e1 kh\u1eaft khe trong th\u1eddi gian ng\u1eafn.<\/p>\n

T\u0103ng v\u1eadn \u0111\u1ed9ng<\/em><\/p>\n

Cu\u1ed1i tu\u1ea7n kh\u00f4ng n\u00ean tr\u1edf th\u00e0nh hai ng\u00e0y ho\u00e0n to\u00e0n \u00edt v\u1eadn \u0111\u1ed9ng. \u0110i b\u1ed9, l\u00e0m vi\u1ec7c nh\u00e0, \u0111\u1ea1p xe ho\u1eb7c tham gia m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t y\u00eau th\u00edch \u0111\u1ec1u c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 t\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng.\u00a0Ngay c\u1ea3 m\u1ed9t cu\u1ed9c \u0111i b\u1ed9 5-10 ph\u00fat sau b\u1eefa \u0103n c\u0169ng c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 \u0111i\u1ec1u h\u00f2a \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n

Gi\u1eef l\u1ecbch ng\u1ee7 \u1ed5n \u0111\u1ecbnh<\/em><\/p>\n

Thay v\u00ec th\u1ee9c qu\u00e1 khuya r\u1ed3i ng\u1ee7 b\u00f9, n\u00ean c\u1ed1 g\u1eafng duy tr\u00ec gi\u1edd ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady t\u01b0\u01a1ng \u0111\u1ed1i \u1ed5n \u0111\u1ecbnh trong c\u1ea3 tu\u1ea7n. M\u1ed9t thay \u0111\u1ed5i nh\u1ecf nh\u01b0 b\u1eaft \u0111\u1ea7u th\u01b0 gi\u00e3n v\u00e0 chu\u1ea9n b\u1ecb \u0111i ng\u1ee7 s\u1edbm h\u01a1n 15-30 ph\u00fat m\u1ed7i t\u1ed1i c\u0169ng c\u00f3 th\u1ec3 gi\u00fap h\u00ecnh th\u00e0nh l\u1ecbch ng\u1ee7 t\u1ed1t h\u01a1n.<\/p>\n

\u0102n u\u1ed1ng c\u00e2n b\u1eb1ng<\/em><\/p>\n

Rau c\u1ee7 n\u00ean xu\u1ea5t hi\u1ec7n trong c\u00e1c b\u1eefa \u0103n c\u1ea3 ng\u00e0y th\u01b0\u1eddng l\u1eabn cu\u1ed1i tu\u1ea7n. N\u1ebfu th\u01b0\u1edfng th\u1ee9c m\u1ed9t m\u00f3n nhi\u1ec1u ch\u1ea5t b\u00e9o ho\u1eb7c nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng, c\u00f3 th\u1ec3 c\u00e2n b\u1eb1ng b\u1eb1ng salad, rau c\u1ee7 ho\u1eb7c tr\u00e1i c\u00e2y. M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh n\u00ean c\u00f3 s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa protein n\u1ea1c, carbohydrate gi\u00e0u ch\u1ea5t x\u01a1, rau qu\u1ea3 v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh.<\/p>\n

H\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng b\u1ed5 sung<\/em><\/p>\n

C\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng, b\u00e1nh quy, b\u00e1nh ng\u1ecdt, k\u1eb9o, kem, \u0111\u01b0\u1eddng \u0103n v\u00e0 siro l\u00e0 nh\u1eefng ngu\u1ed3n \u0111\u01b0\u1eddng b\u1ed5 sung ph\u1ed5 bi\u1ebfn.<\/p>\n

Gi\u1ea3m c\u00e1c th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng n\u00e0y c\u00f3 th\u1ec3 gi\u00fap ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng \u0111\u01b0a v\u00e0o c\u01a1 th\u1ec3, \u0111\u1ed3ng th\u1eddi h\u1ea1n ch\u1ebf l\u01b0\u1ee3ng calo d\u01b0 th\u1eeba c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y t\u0103ng c\u00e2n.<\/p>\n

Kh\u00f4ng c\u1ea7n qu\u00e1 kh\u1eaft khe, nh\u01b0ng \u0111\u1eebng \u201cth\u1ea3 phanh\u201d m\u1ed7i cu\u1ed1i tu\u1ea7n<\/em><\/p>\n

M\u1ed9t v\u00e0i b\u1eefa \u0103n tho\u1ea3i m\u00e1i hay m\u1ed9t \u0111\u00eam th\u1ee9c khuya th\u1ec9nh tho\u1ea3ng kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c s\u1ee9c kh\u1ecfe s\u1ebd b\u1ecb \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng. V\u1ea5n \u0111\u1ec1 n\u1eb1m \u1edf vi\u1ec7c nh\u1eefng th\u00f3i quen \u0111\u00f3 c\u00f3 tr\u1edf th\u00e0nh m\u1ed9t v\u00f2ng l\u1eb7p h\u00e0ng tu\u1ea7n hay kh\u00f4ng.<\/p>\n

Nhi\u1ec1u\u00a0ng\u01b0\u1eddi duy tr\u00ec ch\u1ebf \u0111\u1ed9 r\u1ea5t k\u1ef7 lu\u1eadt trong tu\u1ea7n nh\u01b0ng l\u1ea1i thay \u0111\u1ed5i ho\u00e0n to\u00e0n l\u1ecbch sinh ho\u1ea1t v\u00e0o cu\u1ed1i tu\u1ea7n. S\u1ef1 thi\u1ebfu nh\u1ea5t qu\u00e1n n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a l\u00e2u d\u00e0i tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n. V\u00ec v\u1eady, thay v\u00ec coi cu\u1ed1i tu\u1ea7n l\u00e0 th\u1eddi gian \u201cx\u1ea3\u201d ho\u00e0n to\u00e0n, m\u1ed7i ng\u01b0\u1eddi c\u00f3 th\u1ec3 gi\u1eef m\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc \u0111\u01a1n gi\u1ea3n: ng\u1ee7 \u0111\u1ee7 v\u00e0 t\u01b0\u01a1ng \u0111\u1ed1i \u0111\u00fang gi\u1edd, v\u1eadn \u0111\u1ed9ng, \u0103n nhi\u1ec1u rau, h\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m nhi\u1ec1u \u0111\u01b0\u1eddng v\u00e0 u\u1ed1ng r\u01b0\u1ee3u bia \u1edf m\u1ee9c v\u1eeba ph\u1ea3i.<\/p>\n

Cu\u1ed1i tu\u1ea7n v\u1eabn c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng nh\u1eefng m\u00f3n \u0103n y\u00eau th\u00edch v\u00e0 th\u1eddi gian b\u00ean gia \u0111\u00ecnh, b\u1ea1n b\u00e8. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 s\u1ef1 tho\u1ea3i m\u00e1i \u1ea5y kh\u00f4ng tr\u1edf th\u00e0nh nh\u1eefng th\u00f3i quen l\u1eb7p \u0111i l\u1eb7p l\u1ea1i g\u00e2y b\u1ea5t l\u1ee3i cho s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a.<\/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\/3-thoi-quen-cuoi-tuan-am-tham-tang-nguy-co-tieu-duong-c62a1790181.html<\/p>\n

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

Thi\u1ebfu ng\u1ee7, u\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u bia v\u00e0 \u0103n u\u1ed1ng qu\u00e1 m\u1ee9c v\u00e0o cu\u1ed1i tu\u1ea7n c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u01b0\u1eddng huy\u1ebft, l\u00e0m t\u0103ng nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng type 2. Cu\u1ed1i tu\u1ea7n th\u01b0\u1eddng l\u00e0 kho\u1ea3ng th\u1eddi gian \u0111\u1ec3 ngh\u1ec9 ng\u01a1i, g\u1eb7p g\u1ee1 b\u1ea1n b\u00e8, \u0103n u\u1ed1ng tho\u1ea3i m\u00e1i ho\u1eb7c th\u1ee9c khuya xem m\u1ed9t tr\u1eadn th\u1ec3 thao,<\/p>\n","protected":false},"author":1,"featured_media":15743,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-15742","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\/15742","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=15742"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/15742\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/15743"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15742"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}