{"id":2469,"date":"2026-07-02T10:31:08","date_gmt":"2026-07-02T03:31:08","guid":{"rendered":"https:\/\/useful.vn\/?p=2469"},"modified":"2026-07-02T10:31:08","modified_gmt":"2026-07-02T03:31:08","slug":"4-thoi-quen-khien-phu-nu-trung-nien-kho-giam-mo-bung","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=2469","title":{"rendered":"4 th\u00f3i quen khi\u1ebfn ph\u1ee5 n\u1eef trung ni\u00ean kh\u00f3 gi\u1ea3m m\u1ee1 b\u1ee5ng"},"content":{"rendered":"
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\n Kh\u00f4ng \u00edt ph\u1ee5 n\u1eef sau tu\u1ed5i 40 ch\u0103m ch\u1ec9 \u0103n ki\u00eang, \u0111i b\u1ed9 m\u1ed7i ng\u00e0y nh\u01b0ng v\u00f2ng eo v\u1eabn ng\u00e0y m\u1ed9t l\u1edbn b\u1edfi nh\u1eefng th\u00f3i quen t\u01b0\u1edfng nh\u01b0 v\u00f4 h\u1ea1i. <\/strong><\/h2>\n

Sau tu\u1ed5i 40, vi\u1ec7c gi\u1ea3m c\u00e2n kh\u00f4ng c\u00f2n \u0111\u01a1n thu\u1ea7n l\u00e0 b\u00e0i to\u00e1n \u0103n \u00edt h\u01a1n, v\u1eadn \u0111\u1ed9ng nhi\u1ec1u h\u01a1n. Nh\u1eefng thay \u0111\u1ed5i v\u1ec1 hormone k\u1ebft h\u1ee3p v\u1edbi l\u1ed1i s\u1ed1ng hi\u1ec7n \u0111\u1ea1i khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 t\u00edch m\u1ee1, \u0111\u1eb7c bi\u1ec7t \u1edf v\u00f9ng b\u1ee5ng. \u0110i\u1ec1u \u0111\u00e1ng n\u00f3i l\u00e0 nhi\u1ec1u th\u00f3i quen di\u1ec5n ra h\u1eb1ng ng\u00e0y c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 m\u00e0 ph\u1ee5 n\u1eef kh\u00f4ng h\u1ec1 nh\u1eadn ra.<\/p>\n

Ch\u1ec9 u\u1ed1ng c\u00e0 ph\u00ea ho\u1eb7c \u0103n qua loa v\u00e0o b\u1eefa s\u00e1ng<\/strong><\/h3>\n
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\"Nhi\u1ec1u<\/span><\/p>\n
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Nhi\u1ec1u ph\u1ee5 n\u1eef trung ni\u00ean b\u1ecf b\u1eefa s\u00e1ng ho\u1eb7c ch\u1ec9 u\u1ed1ng c\u00e0 ph\u00ea \u0111\u1ec3 c\u1eaft gi\u1ea3m calo. \u1ea2nh: Real Simple<\/p>\n

Nhi\u1ec1u ph\u1ee5 n\u1eef trung ni\u00ean b\u1ecf b\u1eefa s\u00e1ng ho\u1eb7c ch\u1ec9 u\u1ed1ng c\u00e0 ph\u00ea, \u0103n m\u1ed9t l\u00e1t b\u00e1nh m\u00ec hay v\u00e0i mi\u1ebfng tr\u00e1i c\u00e2y v\u00ec cho r\u1eb1ng s\u1ebd gi\u00fap c\u1eaft gi\u1ea3m calo. Tuy nhi\u00ean, \u0111\u00e2y l\u1ea1i l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f3 gi\u1ea3m m\u1ee1 h\u01a1n. Theo Ti\u1ebfn s\u0129 Stuart Phillips, gi\u00e1o s\u01b0 Khoa Kinesiology t\u1ea1i \u0110\u1ea1i h\u1ecdc McMaster (Canada), ph\u1ee5 n\u1eef sau tu\u1ed5i 40 c\u1ea7n b\u1ed5 sung kho\u1ea3ng 25-30 g protein trong m\u1ed7i b\u1eefa \u0111\u1ec3 duy tr\u00ec kh\u1ed1i c\u01a1. N\u1ebfu b\u1eefa s\u00e1ng qu\u00e1 ngh\u00e8o protein, c\u01a1 th\u1ec3 s\u1ebd gi\u1ea3m kh\u1ea3 n\u0103ng t\u1ed5ng h\u1ee3p c\u01a1 b\u1eafp, trong khi c\u01a1 l\u00e0 nh\u00e0 m\u00e1y ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng l\u1edbn nh\u1ea5t.<\/p>\n

Nghi\u00ean c\u1ee9u \u0111\u0103ng tr\u00ean The American Journal of Clinical Nutrition cho th\u1ea5y ph\u00e2n b\u1ed5 l\u01b0\u1ee3ng protein \u0111\u1ed3ng \u0111\u1ec1u trong ng\u00e0y gi\u00fap t\u0103ng t\u1ed5ng h\u1ee3p protein c\u01a1, c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a v\u00e0 t\u0103ng hi\u1ec7u \u1ee9ng sinh nhi\u1ec7t sau b\u1eefa \u0103n. M\u1ed9t b\u1eefa s\u00e1ng v\u1edbi s\u1eefa chua Hy L\u1ea1p, tr\u1ee9ng, s\u1eefa ho\u1eb7c \u0111\u1eadu n\u00e0nh c\u00f3 th\u1ec3 gi\u00fap no l\u00e2u h\u01a1n, gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0o cu\u1ed1i ng\u00e0y.<\/p>\n

Ng\u1ed3i qu\u00e1 l\u00e2u d\u00f9 v\u1eabn t\u1eadp th\u1ec3 d\u1ee5c m\u1ed7i ng\u00e0y<\/strong><\/h3>\n

\u0110i b\u1ed9 m\u1ed9t gi\u1edd v\u00e0o bu\u1ed5i s\u00e1ng kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 b\u00f9 l\u1ea1i vi\u1ec7c ng\u1ed3i li\u00ean t\u1ee5c tr\u01b0\u1edbc m\u00e1y t\u00ednh t\u1eeb s\u00e1ng \u0111\u1ebfn t\u1ed1i. Theo Gi\u00e1o s\u01b0 Marc Hamilton, \u0110\u1ea1i h\u1ecdc Houston (M\u1ef9), khi c\u01a1 th\u1ec3 ng\u1ed3i b\u1ea5t \u0111\u1ed9ng trong nhi\u1ec1u gi\u1edd, ho\u1ea1t \u0111\u1ed9ng c\u1ee7a enzyme lipoprotein lipase (LPL) gi\u1ea3m m\u1ea1nh. Enzyme n\u00e0y c\u00f3 vai tr\u00f2 \u0111\u01b0a ch\u1ea5t b\u00e9o trong m\u00e1u v\u00e0o c\u01a1 \u0111\u1ec3 s\u1eed d\u1ee5ng l\u00e0m n\u0103ng l\u01b0\u1ee3ng. Khi LPL ho\u1ea1t \u0111\u1ed9ng k\u00e9m, kh\u1ea3 n\u0103ng \u0111\u1ed1t m\u1ee1 c\u0169ng suy gi\u1ea3m.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u tr\u00ean Diabetologia cho th\u1ea5y ch\u1ec9 c\u1ea7n \u0111\u1ee9ng d\u1eady v\u1eadn \u0111\u1ed9ng nh\u1eb9 ho\u1eb7c \u0111i b\u1ed9 kho\u1ea3ng 2-3 ph\u00fat sau m\u1ed7i 30 ph\u00fat ng\u1ed3i c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o. V\u00ec v\u1eady, ngo\u00e0i vi\u1ec7c t\u1eadp luy\u1ec7n, ph\u1ee5 n\u1eef trung ni\u00ean n\u00ean t\u0103ng v\u1eadn \u0111\u1ed9ng trong su\u1ed1t c\u1ea3 ng\u00e0y b\u1eb1ng c\u00e1ch \u0111i l\u1ea1i nhi\u1ec1u h\u01a1n, leo c\u1ea7u thang ho\u1eb7c l\u00e0m vi\u1ec7c \u1edf b\u00e0n \u0111\u1ee9ng n\u1ebfu c\u00f3 \u0111i\u1ec1u ki\u1ec7n.<\/p>\n

\u0102n t\u1ed1i mu\u1ed9n v\u00e0 d\u1ed3n ph\u1ea7n l\u1edbn calo v\u00e0o bu\u1ed5i t\u1ed1i<\/strong><\/h3>\n

\"\u0102n<\/span><\/p>\n

\u0102n t\u1ed1i mu\u1ed9n khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 t\u00edch m\u1ee1 h\u01a1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi b\u01b0\u1edbc v\u00e0o tu\u1ed5i trung ni\u00ean. \u1ea2nh: VeryWell Health<\/p>\n

Kh\u00f4ng \u00edt ng\u01b0\u1eddi \u0103n r\u1ea5t \u00edt v\u00e0o ban ng\u00e0y nh\u01b0ng l\u1ea1i \u0103n nhi\u1ec1u sau 20h v\u00ec b\u1eadn r\u1ed9n c\u00f4ng vi\u1ec7c. Th\u00f3i quen n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 \u01b0u ti\u00ean t\u00edch tr\u1eef m\u1ee1 thay v\u00ec \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng. Nghi\u00ean c\u1ee9u c\u1ee7a Brigham and Women’s Hospital ph\u1ed1i h\u1ee3p v\u1edbi Harvard Medical School cho th\u1ea5y \u0103n t\u1ed1i mu\u1ed9n l\u00e0m gi\u1ea3m t\u1ed1c \u0111\u1ed9 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, t\u0103ng hormone g\u00e2y \u0111\u00f3i ghrelin, gi\u1ea3m hormone t\u1ea1o c\u1ea3m gi\u00e1c no leptin v\u00e0 k\u00edch ho\u1ea1t c\u00e1c gene li\u00ean quan \u0111\u1ebfn t\u00edch tr\u1eef m\u1ee1.<\/p>\n

Nh\u1eefng thay \u0111\u1ed5i n\u00e0y c\u00e0ng r\u00f5 r\u1ec7t \u1edf ph\u1ee5 n\u1eef trung ni\u00ean khi nh\u1ecbp sinh h\u1ecdc v\u00e0 n\u1ed9i ti\u1ebft t\u1ed1 \u0111\u00e3 thay \u0111\u1ed5i theo tu\u1ed5i. C\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u00ean ho\u00e0n th\u00e0nh b\u1eefa t\u1ed1i tr\u01b0\u1edbc gi\u1edd ng\u1ee7 kho\u1ea3ng 3 gi\u1edd v\u00e0 ph\u00e2n b\u1ed5 l\u01b0\u1ee3ng calo h\u1ee3p l\u00fd h\u01a1n v\u00e0o b\u1eefa s\u00e1ng v\u00e0 b\u1eefa tr\u01b0a.<\/p>\n

Bi\u1ebfn \u0111\u1ed3 u\u1ed1ng ‘healthy’ th\u00e0nh ngu\u1ed3n calo \u1ea9n<\/strong><\/h3>\n

N\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y, c\u00e0 ph\u00ea s\u1eefa, tr\u00e0 matcha, sinh t\u1ed1 hay smoothie th\u01b0\u1eddng \u0111\u01b0\u1ee3c xem l\u00e0 l\u1ef1a ch\u1ecdn l\u00e0nh m\u1ea1nh. Tuy nhi\u00ean, nhi\u1ec1u lo\u1ea1i \u0111\u1ed3 u\u1ed1ng ch\u1ee9a l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u00e0 calo t\u01b0\u01a1ng \u0111\u01b0\u01a1ng m\u1ed9t b\u1eefa ph\u1ee5. Theo Ti\u1ebfn s\u0129 Dariush Mozaffarian, chuy\u00ean gia dinh d\u01b0\u1ee1ng t\u1ea1i \u0110\u1ea1i h\u1ecdc Tufts (M\u1ef9), calo \u1edf d\u1ea1ng l\u1ecfng t\u1ea1o c\u1ea3m gi\u00e1c no k\u00e9m h\u01a1n th\u1ef1c ph\u1ea9m nguy\u00ean d\u1ea1ng n\u00ean m\u1ecdi ng\u01b0\u1eddi d\u1ec5 ti\u00eau th\u1ee5 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n m\u00e0 kh\u00f4ng nh\u1eadn ra.<\/p>\n

Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y u\u1ed1ng n\u01b0\u1edbc \u00e9p thay v\u00ec \u0103n tr\u00e1i c\u00e2y nguy\u00ean qu\u1ea3 l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1, khi\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng nhanh v\u00e0 c\u1ea3m gi\u00e1c \u0111\u00f3i quay tr\u1edf l\u1ea1i s\u1edbm h\u01a1n. V\u1edbi ph\u1ee5 n\u1eef trung ni\u00ean \u0111ang mu\u1ed1n gi\u1ea3m m\u1ee1 b\u1ee5ng, n\u01b0\u1edbc l\u1ecdc, tr\u00e0 kh\u00f4ng \u0111\u01b0\u1eddng, c\u00e0 ph\u00ea \u00edt \u0111\u01b0\u1eddng ho\u1eb7c tr\u00e1i c\u00e2y nguy\u00ean qu\u1ea3 l\u00e0 l\u1ef1a ch\u1ecdn c\u00f3 l\u1ee3i h\u01a1n so v\u1edbi c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng \u0111\u01b0\u1ee3c qu\u1ea3ng c\u00e1o l\u00e0 “healthy” nh\u01b0ng ch\u1ee9a nhi\u1ec1u calo.<\/p>\n

C\u00e1c chuy\u00ean gia cho r\u1eb1ng sau tu\u1ed5i 40, vi\u1ec7c gi\u1ea3m m\u1ee1 b\u1ee5ng kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o m\u00e0 c\u00f2n ch\u1ecbu \u1ea3nh h\u01b0\u1edfng b\u1edfi th\u1eddi \u0111i\u1ec3m \u0103n, ch\u1ea5t l\u01b0\u1ee3ng b\u1eefa \u0103n v\u00e0 m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng trong c\u1ea3 ng\u00e0y. \u0110i\u1ec1u ch\u1ec9nh nh\u1eefng th\u00f3i quen nh\u1ecf nh\u01b0ng l\u1eb7p l\u1ea1i m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 b\u1ec1n v\u1eefng h\u01a1n so v\u1edbi c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang kh\u1eaft khe.<\/p>\n

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\n 5 l\u00fd do \u0103n \u00edt m\u00e0 c\u00e2n n\u1eb7ng m\u00e3i kh\u00f4ng gi\u1ea3m\n <\/div>\n
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\u0102n \u00edt h\u01a1n m\u1ee9c t\u1ed1i thi\u1ec3u c\u01a1 th\u1ec3 c\u1ea7n s\u1ebd k\u00edch ho\u1ea1t ch\u1ebf \u0111\u1ed9 b\u1ea3o to\u00e0n n\u0103ng l\u01b0\u1ee3ng, kh\u00f4ng nh\u1eefng kh\u00f4ng gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n m\u00e0 c\u00f3 th\u1ec3 t\u00edch m\u1ee1 nhi\u1ec1u h\u01a1n.<\/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\/dep\/4-thoi-quen-khien-phu-nu-trung-nien-kho-giam-mo-bung-c78a1773263.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Kh\u00f4ng \u00edt ph\u1ee5 n\u1eef sau tu\u1ed5i 40 ch\u0103m ch\u1ec9 \u0103n ki\u00eang, \u0111i b\u1ed9 m\u1ed7i ng\u00e0y nh\u01b0ng v\u00f2ng eo v\u1eabn ng\u00e0y m\u1ed9t l\u1edbn b\u1edfi nh\u1eefng th\u00f3i quen t\u01b0\u1edfng nh\u01b0 v\u00f4 h\u1ea1i. Sau tu\u1ed5i 40, vi\u1ec7c gi\u1ea3m c\u00e2n kh\u00f4ng c\u00f2n \u0111\u01a1n thu\u1ea7n l\u00e0 b\u00e0i to\u00e1n \u0103n \u00edt h\u01a1n, v\u1eadn \u0111\u1ed9ng nhi\u1ec1u h\u01a1n. Nh\u1eefng thay \u0111\u1ed5i v\u1ec1 hormone<\/p>\n","protected":false},"author":1,"featured_media":2470,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-2469","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/2469","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=2469"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/2469\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/2470"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2469"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2469"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2469"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}