{"id":22112,"date":"2026-10-11T05:55:20","date_gmt":"2026-10-10T22:55:20","guid":{"rendered":"https:\/\/useful.vn\/?p=22112"},"modified":"2026-10-11T05:55:20","modified_gmt":"2026-10-10T22:55:20","slug":"9-thoi-quen-giup-bao-ve-mach-mau","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=22112","title":{"rendered":"9 th\u00f3i quen gi\u00fap b\u1ea3o v\u1ec7 m\u1ea1ch m\u00e1u"},"content":{"rendered":"
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\n Tr\u00e1nh \u0103n d\u1ea7u m\u1ee1, th\u1ee9c khuya, u\u1ed1ng n\u01b0\u1edbc \u1ea5m, \u0111i b\u1ed9 nhanh, t\u1eadp co du\u1ed7i m\u1eaft c\u00e1 ch\u00e2n… c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe m\u1ea1ch m\u00e1u, tr\u00e1nh t\u1eafc ngh\u1ebdn. <\/strong><\/h2>\n

M\u1ea1ch m\u00e1u b\u1ecb t\u1ed5n th\u01b0\u01a1ng, x\u01a1 c\u1ee9ng hay h\u00ecnh th\u00e0nh m\u1ea3ng b\u00e1m l\u00e0 qu\u00e1 tr\u00ecnh di\u1ec5n ra \u00e2m th\u1ea7m trong nhi\u1ec1u n\u0103m, li\u00ean quan \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, l\u1ed1i s\u1ed1ng v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 nh\u01b0 huy\u1ebft \u00e1p, m\u1ee1 m\u00e1u, \u0111\u01b0\u1eddng huy\u1ebft. V\u00ec v\u1eady, kh\u00f4ng c\u00f3 chuy\u1ec7n ch\u1ec9 u\u1ed1ng v\u00e0i ng\u00e0y th\u1ef1c ph\u1ea9m b\u1ed5 sung hay truy\u1ec1n v\u00e0i l\u1ea7n l\u00e0 c\u00f3 th\u1ec3 “l\u00e0m s\u1ea1ch” m\u1ea1ch m\u00e1u.<\/p>\n

\u0110i\u1ec1u quan tr\u1ecdng h\u01a1n l\u00e0 duy tr\u00ec nh\u1eefng th\u00f3i quen c\u00f3 l\u1ee3i m\u1ed7i ng\u00e0y. C\u00e1c chuy\u00ean gia g\u1ee3i \u00fd “3 n\u00ean, 3 tr\u00e1nh, 3 b\u00e0i t\u1eadp” \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 ch\u0103m s\u00f3c v\u00e0 b\u1ea3o v\u1ec7 m\u1ea1ch m\u00e1u l\u00e2u d\u00e0i.<\/p>\n

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\"\u1ea2nh:The<\/span><\/p>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\u1ea2nh:The Paper<\/p>\n

Ba \u0111i\u1ec1u n\u00ean tr\u00e1nh<\/strong><\/p>\n

Tr\u00e1nh \u0103n nhi\u1ec1u d\u1ea7u m\u1ee1, mu\u1ed1i trong th\u1eddi gian d\u00e0i<\/em><\/p>\n

N\u00ean h\u1ea1n ch\u1ebf mu\u1ed1i d\u01b0\u1edbi 5 g v\u00e0 d\u1ea7u \u0103n \u1edf m\u1ee9c 25-30 g m\u1ed7i ng\u00e0y, gi\u1ea3m \u0111\u1ed3 chi\u00ean r\u00e1n, th\u1ecbt ch\u1ebf bi\u1ebfn s\u1eb5n.<\/p>\n

\u0102n m\u1eb7n k\u00e9o d\u00e0i c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng l\u1edbp n\u1ed9i m\u1ea1c m\u1ea1ch m\u00e1u, trong khi nhi\u1ec1u ch\u1ea5t b\u00e9o l\u00e0m t\u0103ng t\u00edch t\u1ee5 m\u1ee1 trong l\u00f2ng m\u1ea1ch, g\u00f3p ph\u1ea7n khi\u1ebfn m\u1ea1ch m\u00e1u x\u01a1 c\u1ee9ng, h\u1eb9p l\u1ea1i.<\/p>\n

Tr\u00e1nh th\u1ee9c khuya v\u00e0 ng\u1ed3i l\u00e2u<\/em><\/p>\n

N\u00ean ng\u1ee7 tr\u01b0\u1edbc 23h, \u0111\u1ea3m b\u1ea3o 7-8 gi\u1edd m\u1ed7i ng\u00e0y; c\u1ee9 ng\u1ed3i kho\u1ea3ng 40 ph\u00fat n\u00ean \u0111\u1ee9ng d\u1eady v\u1eadn \u0111\u1ed9ng 2-3 ph\u00fat. Th\u1ee9c khuya c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng huy\u1ebft \u00e1p v\u00e0 chuy\u1ec3n h\u00f3a m\u1ee1 m\u00e1u, c\u00f2n ng\u1ed3i l\u00e2u l\u00e0m gi\u1ea3m v\u1eadn \u0111\u1ed9ng v\u00e0 l\u01b0u th\u00f4ng m\u00e1u.<\/p>\n

Tr\u00e1nh t\u00f9y ti\u1ec7n d\u00f9ng c\u00e1c c\u00e1ch “th\u00f4ng m\u1ea1ch”<\/em><\/p>\n

C\u00e1c c\u00e1ch nh\u01b0 “g\u1eebng ng\u00e2m gi\u1ea5m gi\u00fap th\u00f4ng m\u1ea1ch” hay “\u0111\u1ecbnh k\u1ef3 truy\u1ec1n d\u1ecbch \u0111\u1ec3 l\u00e0m s\u1ea1ch m\u1ea1ch m\u00e1u” kh\u00f4ng c\u00f3 c\u01a1 s\u1edf khoa h\u1ecdc, th\u1eadm ch\u00ed c\u00f3 th\u1ec3 g\u00e2y k\u00edch \u1ee9ng d\u1ea1 d\u00e0y ho\u1eb7c \u1ea3nh h\u01b0\u1edfng qu\u00e1 tr\u00ecnh \u0111\u00f4ng m\u00e1u. Khi c\u00f3 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe, n\u00ean \u0111\u1ebfn c\u01a1 s\u1edf y t\u1ebf uy t\u00edn \u0111\u1ec3 \u0111\u01b0\u1ee3c b\u00e1c s\u0129 th\u0103m kh\u00e1m.<\/p>\n

Ba \u0111i\u1ec1u n\u00ean l\u00e0m th\u01b0\u1eddng xuy\u00ean<\/strong><\/p>\n

\u0102n ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t v\u00e0 rau c\u1ee7 m\u00e0u \u0111\u1eadm<\/em><\/p>\n

C\u00f3 th\u1ec3 thay \u00edt nh\u1ea5t 1\/3 l\u01b0\u1ee3ng tinh b\u1ed9t h\u1eb1ng ng\u00e0y b\u1eb1ng y\u1ebfn m\u1ea1ch, g\u1ea1o l\u1ee9t, ng\u00f4…. Ngo\u00e0i ra, n\u00ean \u0103n 300-500 g rau m\u1ed7i ng\u00e0y, trong \u0111\u00f3 rau xanh \u0111\u1eadm chi\u1ebfm h\u01a1n m\u1ed9t n\u1eeda. Ch\u1ea5t x\u01a1 v\u00e0 vitamin gi\u00fap \u0111i\u1ec1u h\u00f2a m\u1ee1 m\u00e1u, b\u1ea3o v\u1ec7 th\u00e0nh m\u1ea1ch.<\/p>\n

U\u1ed1ng n\u01b0\u1edbc \u1ea5m<\/em><\/p>\n

U\u1ed1ng kho\u1ea3ng 1.500-1.700 ml n\u01b0\u1edbc m\u1ed7i ng\u00e0y, chia th\u00e0nh nhi\u1ec1u l\u1ea7n, kh\u00f4ng \u0111\u1ee3i kh\u00e1t m\u1edbi u\u1ed1ng. \u0110\u1ee7 n\u01b0\u1edbc gi\u00fap duy tr\u00ec \u0111\u1ed9 lo\u00e3ng c\u1ee7a m\u00e1u v\u00e0 gi\u1ea3m nguy c\u01a1 h\u00ecnh th\u00e0nh c\u1ee5c m\u00e1u \u0111\u00f4ng.<\/p>\n

Th\u01b0\u1eddng xuy\u00ean ki\u1ec3m tra huy\u1ebft \u00e1p, m\u1ee1 m\u00e1u<\/em><\/p>\n

Ng\u01b0\u1eddi tr\u00ean 40 tu\u1ed5i n\u00ean ki\u1ec3m tra huy\u1ebft \u00e1p v\u00e0 m\u1ee1 m\u00e1u \u00edt nh\u1ea5t m\u1ed7i n\u0103m m\u1ed9t l\u1ea7n. Ng\u01b0\u1eddi b\u1ecb t\u0103ng huy\u1ebft \u00e1p, m\u1ee1 m\u00e1u cao ho\u1eb7c ti\u1ec3u \u0111\u01b0\u1eddng n\u00ean t\u00e1i kh\u00e1m \u0111\u1ecbnh k\u1ef3 theo h\u01b0\u1edbng d\u1eabn c\u1ee7a b\u00e1c s\u0129. Ph\u00e1t hi\u1ec7n s\u1edbm b\u1ea5t th\u01b0\u1eddng \u0111\u1ec3 can thi\u1ec7p s\u1ebd gi\u00fap gi\u1ea3m nguy c\u01a1 bi\u1ebfn ch\u1ee9ng m\u1ea1ch m\u00e1u.<\/p>\n

Ba b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng n\u00ean th\u1ef1c hi\u1ec7n<\/strong><\/p>\n

\u0110i b\u1ed9 nhanh<\/em><\/p>\n

Duy tr\u00ec 30 ph\u00fat m\u1ed7i ng\u00e0y, v\u1edbi t\u1ed1c \u0111\u1ed9 kho\u1ea3ng 100-120 b\u01b0\u1edbc\/ph\u00fat, \u0111\u1ebfn khi c\u01a1 th\u1ec3 h\u01a1i \u1ea5m l\u00ean. \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp aerobic nh\u1eb9 nh\u00e0ng, gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u1ed9 \u0111\u00e0n h\u1ed3i c\u1ee7a m\u1ea1ch m\u00e1u.<\/p>\n

Co du\u1ed7i m\u1eaft c\u00e1 ch\u00e2n<\/em><\/p>\n

C\u00f3 th\u1ec3 t\u1eadp khi ng\u1ed3i ho\u1eb7c n\u1eb1m, l\u1ea7n l\u01b0\u1ee3t k\u00e9o m\u0169i ch\u00e2n l\u00ean r\u1ed3i \u0111\u1ea9y xu\u1ed1ng, gi\u1eef m\u1ed7i t\u01b0 th\u1ebf 5 gi\u00e2y. M\u1ed7i ng\u00e0y t\u1eadp 3 hi\u1ec7p, m\u1ed7i hi\u1ec7p 20 l\u1ea7n. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap t\u0103ng l\u01b0u th\u00f4ng m\u00e1u \u1edf ch\u00e2n, h\u1ed7 tr\u1ee3 ph\u00f2ng ng\u1eeba c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tu\u1ea7n ho\u00e0n chi d\u01b0\u1edbi. Ng\u01b0\u1eddi cao tu\u1ed5i ph\u1ea3i n\u1eb1m l\u00e2u c\u0169ng c\u00f3 th\u1ec3 t\u1eadp.<\/p>\n

M\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c<\/em><\/p>\n

M\u1ed7i s\u00e1ng v\u00e0 t\u1ed1i t\u1eadp m\u1ed9t hi\u1ec7p, m\u1ed7i hi\u1ec7p 15 l\u1ea7n. Khi m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c, gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 2 gi\u00e2y v\u1edbi l\u1ef1c v\u1eeba ph\u1ea3i. \u0110\u1ed9ng t\u00e1c gi\u00fap t\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng v\u00f9ng ng\u1ef1c v\u00e0 h\u1ed7 tr\u1ee3 tu\u1ea7n ho\u00e0n tim ph\u1ed5i, c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0.<\/p>\n

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\"9<\/div>\n
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\n 9 th\u00f3i quen gi\u00fap b\u1ea1n kh\u1ecfe m\u1ea1nh v\u00e0 tr\u1ebb l\u00e2u\n <\/div>\n
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B\u1eb1ng c\u00e1ch ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n 9 th\u00f3i quen hi\u1ec7u qu\u1ea3 sau \u0111\u00e2y trong th\u1eddi gian d\u00e0i, b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec tr\u1ea1ng th\u00e1i tr\u1ebb l\u00e2u v\u00e0 kh\u1ecfe m\u1ea1nh.<\/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\/9-thoi-quen-giup-bao-ve-mach-mau-c62a1798087.html<\/p>\n

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

Tr\u00e1nh \u0103n d\u1ea7u m\u1ee1, th\u1ee9c khuya, u\u1ed1ng n\u01b0\u1edbc \u1ea5m, \u0111i b\u1ed9 nhanh, t\u1eadp co du\u1ed7i m\u1eaft c\u00e1 ch\u00e2n… c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe m\u1ea1ch m\u00e1u, tr\u00e1nh t\u1eafc ngh\u1ebdn. M\u1ea1ch m\u00e1u b\u1ecb t\u1ed5n th\u01b0\u01a1ng, x\u01a1 c\u1ee9ng hay h\u00ecnh th\u00e0nh m\u1ea3ng b\u00e1m l\u00e0 qu\u00e1 tr\u00ecnh di\u1ec5n ra \u00e2m th\u1ea7m trong nhi\u1ec1u n\u0103m, li\u00ean quan<\/p>\n","protected":false},"author":1,"featured_media":22113,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-22112","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\/22112","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=22112"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/22112\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/22113"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=22112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=22112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=22112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}