{"id":5788,"date":"2026-07-22T21:17:23","date_gmt":"2026-07-22T14:17:23","guid":{"rendered":"https:\/\/useful.vn\/?p=5788"},"modified":"2026-07-22T21:17:23","modified_gmt":"2026-07-22T14:17:23","slug":"sau-tuoi-45-nen-di-bo-truoc-hay-sau-bua-an-de-giam-mo-bung","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=5788","title":{"rendered":"Sau tu\u1ed5i 45, n\u00ean \u0111i b\u1ed9 tr\u01b0\u1edbc hay sau b\u1eefa \u0103n \u0111\u1ec3 gi\u1ea3m m\u1ee1 b\u1ee5ng?"},"content":{"rendered":"
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\n V\u1edbi ph\u1ee5 n\u1eef sau tu\u1ed5i 45, \u0111i b\u1ed9 sau b\u1eefa \u0103n c\u00f3 th\u1ec3 gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft, h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a. <\/strong><\/h2>\n

B\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n ti\u1ec1n m\u00e3n kinh v\u00e0 m\u00e3n kinh, n\u1ed3ng \u0111\u1ed9 estrogen gi\u1ea3m khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 t\u00edch t\u1ee5 m\u1ee1 quanh v\u00f9ng b\u1ee5ng h\u01a1n thay v\u00ec \u1edf h\u00f4ng v\u00e0 \u0111\u00f9i nh\u01b0 tr\u01b0\u1edbc. \u0110\u1ed3ng th\u1eddi, kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp gi\u1ea3m theo tu\u1ed5i c\u0169ng l\u00e0m m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng khi ngh\u1ec9 ng\u01a1i th\u1ea5p h\u01a1n, khi\u1ebfn vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n. Trong b\u1ed1i c\u1ea3nh \u0111\u00f3, c\u00e1c chuy\u00ean gia cho r\u1eb1ng ngo\u00e0i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, th\u1eddi \u0111i\u1ec3m v\u1eadn \u0111\u1ed9ng c\u0169ng g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a.<\/p>\n

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\"\u0110i<\/span><\/div>\n
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\u0110i b\u1ed9 ch\u1eadm sau b\u1eefa \u0103n gi\u00fap \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft, h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3. \u1ea2nh: Canadian Running Magazine<\/p>\n

\u0110i b\u1ed9 sau b\u1eefa \u0103n gi\u00fap h\u1ea1n ch\u1ebf t\u00edch l\u0169y m\u1ee1 n\u1ed9i t\u1ea1ng<\/strong><\/h3>\n

Theo TS Christopher Damman, b\u00e1c s\u0129 chuy\u00ean khoa ti\u00eau h\u00f3a v\u00e0 Ph\u00f3 gi\u00e1o s\u01b0 Y khoa t\u1ea1i \u0110\u1ea1i h\u1ecdc Washington (M\u1ef9), sau b\u1eefa \u0103n, l\u01b0\u1ee3ng glucose trong m\u00e1u t\u0103ng l\u00ean \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3. Khi \u0111i b\u1ed9 nh\u1eb9 ngay sau \u0111\u00f3, c\u00e1c c\u01a1 s\u1ebd s\u1eed d\u1ee5ng glucose l\u00e0m nhi\u00ean li\u1ec7u, nh\u1edd v\u1eady l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u gi\u1ea3m nhanh h\u01a1n v\u00e0 c\u01a1 th\u1ec3 c\u1ea7n ti\u1ebft \u00edt insulin h\u01a1n.<\/p>\n

\u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t c\u00f3 \u00fd ngh\u0129a v\u1edbi ph\u1ee5 n\u1eef sau tu\u1ed5i 45, b\u1edfi s\u1ef1 suy gi\u1ea3m estrogen khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 kh\u00e1ng insulin h\u01a1n, l\u00e0m t\u0103ng nguy c\u01a1 t\u00edch l\u0169y m\u1ee1 n\u1ed9i t\u1ea1ng. Khi \u0111\u01b0\u1eddng huy\u1ebft \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t t\u1ed1t, nguy c\u01a1 chuy\u1ec3n ph\u1ea7n n\u0103ng l\u01b0\u1ee3ng d\u01b0 th\u1eeba th\u00e0nh m\u1ee1 b\u1ee5ng c\u0169ng gi\u1ea3m theo. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u1ec9 c\u1ea7n \u0111i b\u1ed9 kho\u1ea3ng 10-15 ph\u00fat sau b\u1eefa \u0103n \u0111\u00e3 \u0111\u1ee7 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 \u0111\u01b0\u1eddng huy\u1ebft sau \u0103n so v\u1edbi vi\u1ec7c ng\u1ed3i y\u00ean.<\/p>\n

B\u00e1c s\u0129 Saurabh Sethi, chuy\u00ean gia ti\u00eau h\u00f3a \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o t\u1ea1i \u0110\u1ea1i h\u1ecdc Harvard, c\u0169ng khuy\u1ebfn kh\u00edch duy tr\u00ec th\u00f3i quen \u0111i b\u1ed9 ng\u1eafn sau c\u00e1c b\u1eefa \u0103n \u0111\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin, h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2. Kh\u00f4ng ch\u1ec9 h\u1ed7 tr\u1ee3 chuy\u1ec3n h\u00f3a, \u0111i b\u1ed9 sau \u0103n c\u00f2n gi\u00fap k\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t, gi\u1ea3m \u0111\u1ea7y h\u01a1i, t\u00e1o b\u00f3n v\u00e0 c\u1ea3m gi\u00e1c n\u1eb7ng b\u1ee5ng, nh\u1eefng v\u1ea5n \u0111\u1ec1 kh\u00e1 ph\u1ed5 bi\u1ebfn \u1edf ph\u1ee5 n\u1eef trung ni\u00ean.<\/p>\n

\u0110i b\u1ed9 tr\u01b0\u1edbc b\u1eefa \u0103n c\u00f3 gi\u00fap \u0111\u1ed1t m\u1ee1 nhi\u1ec1u h\u01a1n?<\/strong><\/h3>\n

M\u1ed9t s\u1ed1 ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn \u0111i b\u1ed9 v\u00e0o bu\u1ed5i s\u00e1ng khi b\u1ee5ng c\u00f2n \u0111\u00f3i v\u1edbi hy v\u1ecdng c\u01a1 th\u1ec3 s\u1ebd \u0111\u1ed1t ch\u00e1y nhi\u1ec1u m\u1ee1 h\u01a1n. Theo Gi\u00e1o s\u01b0 Stuart Phillips, chuy\u00ean gia v\u1ec1 chuy\u1ec3n h\u00f3a v\u00e0 dinh d\u01b0\u1ee1ng th\u1ec3 thao t\u1ea1i \u0110\u1ea1i h\u1ecdc McMaster (Canada), t\u1eadp luy\u1ec7n khi b\u1ee5ng \u0111\u00f3i \u0111\u00fang l\u00e0 l\u00e0m t\u0103ng t\u1ef7 l\u1ec7 s\u1eed d\u1ee5ng ch\u1ea5t b\u00e9o l\u00e0m n\u0103ng l\u01b0\u1ee3ng trong l\u00fac v\u1eadn \u0111\u1ed9ng. Tuy nhi\u00ean, \u0111i\u1ec1u n\u00e0y kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c l\u01b0\u1ee3ng m\u1ee1 c\u01a1 th\u1ec3 gi\u1ea3m nhi\u1ec1u h\u01a1n sau nhi\u1ec1u tu\u1ea7n t\u1eadp luy\u1ec7n. C\u00e1c ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p cho th\u1ea5y t\u1ed5ng l\u01b0\u1ee3ng calo ti\u00eau hao trong ng\u00e0y, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 kh\u1ea3 n\u0103ng duy tr\u00ec t\u1eadp luy\u1ec7n l\u00e2u d\u00e0i m\u1edbi l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1. Ngo\u00e0i ra, v\u1edbi ph\u1ee5 n\u1eef sau tu\u1ed5i 45, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi c\u00f3 huy\u1ebft \u00e1p th\u1ea5p ho\u1eb7c \u0111ang \u0111i\u1ec1u tr\u1ecb \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, \u0111i b\u1ed9 khi b\u1ee5ng \u0111\u00f3i c\u00f3 th\u1ec3 g\u00e2y m\u1ec7t, hoa m\u1eaft ho\u1eb7c h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft. V\u00ec v\u1eady, h\u00ecnh th\u1ee9c n\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi.<\/p>\n

Mu\u1ed1n gi\u1ea3m m\u1ee1 b\u1ee5ng, \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t v\u1eabn l\u00e0 duy tr\u00ec v\u1eadn \u0111\u1ed9ng<\/strong><\/h3>\n

Theo Ti\u1ebfn s\u0129 Cedric Bryant, Ch\u1ee7 t\u1ecbch H\u1ed9i \u0111\u1ed3ng Khoa h\u1ecdc c\u1ee7a American Council on Exercise (ACE), c\u01a1 th\u1ec3 kh\u00f4ng th\u1ec3 l\u1ef1a ch\u1ecdn \u0111\u1ed1t m\u1ee1 ri\u00eang v\u00f9ng b\u1ee5ng. Khi gi\u1ea3m c\u00e2n, l\u01b0\u1ee3ng m\u1ee1 s\u1ebd gi\u1ea3m tr\u00ean to\u00e0n c\u01a1 th\u1ec3, trong \u0111\u00f3 m\u1ee1 n\u1ed9i t\u1ea1ng th\u01b0\u1eddng gi\u1ea3m tr\u01b0\u1edbc m\u1ee1 d\u01b0\u1edbi da n\u1ebfu duy tr\u00ec th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n. C\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y c\u0169ng ghi nh\u1eadn nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u0111i b\u1ed9 c\u00f3 v\u00f2ng eo nh\u1ecf h\u01a1n, l\u01b0\u1ee3ng m\u1ee1 n\u1ed9i t\u1ea1ng th\u1ea5p h\u01a1n v\u00e0 nguy c\u01a1 m\u1eafc h\u1ed9i ch\u1ee9ng chuy\u1ec3n h\u00f3a gi\u1ea3m \u0111\u00e1ng k\u1ec3 so v\u1edbi ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng.<\/p>\n

B\u00ean c\u1ea1nh \u0111i b\u1ed9, ph\u1ee5 n\u1eef sau tu\u1ed5i 45 n\u00ean k\u1ebft h\u1ee3p t\u1eadp s\u1ee9c m\u1ea1nh \u00edt nh\u1ea5t hai l\u1ea7n m\u1ed7i tu\u1ea7n \u0111\u1ec3 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh m\u1ea5t c\u01a1 do tu\u1ed5i t\u00e1c. Kh\u1ed1i c\u01a1 \u0111\u01b0\u1ee3c duy tr\u00ec t\u1ed1t s\u1ebd gi\u00fap t\u0103ng m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 h\u1ea1n ch\u1ebf t\u0103ng c\u00e2n trong giai \u0111o\u1ea1n ti\u1ec1n m\u00e3n kinh.<\/p>\n

\"D\u00e0nh<\/span><\/p>\n

D\u00e0nh 10-20 ph\u00fat \u0111i b\u1ed9 sau \u0103n, duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n gi\u00fap ph\u1ee5 n\u1eef sau tu\u1ed5i 45 \u1ed5n \u0111\u1ecbnh c\u00e2n n\u1eb7ng, v\u00f3c d\u00e1ng. \u1ea2nh: Sports Medicine<\/p>\n

N\u00ean \u0111i b\u1ed9 nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/h3>\n

N\u1ebfu m\u1ee5c ti\u00eau l\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a, c\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u00ean \u0111i b\u1ed9 kho\u1ea3ng 10-20 ph\u00fat sau c\u00e1c b\u1eefa \u0103n ch\u00ednh v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i, \u0111\u1ee7 \u0111\u1ec3 v\u1eabn c\u00f3 th\u1ec3 tr\u00f2 chuy\u1ec7n. Quan tr\u1ecdng h\u01a1n th\u1eddi \u0111i\u1ec3m t\u1eadp l\u00e0 s\u1ef1 \u0111\u1ec1u \u0111\u1eb7n. Duy tr\u00ec \u00edt nh\u1ea5t 150 ph\u00fat v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh m\u1ed7i tu\u1ea7n, k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u protein, ch\u1ea5t x\u01a1 v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c s\u1ebd mang l\u1ea1i hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1 b\u1ec1n v\u1eefng h\u01a1n nhi\u1ec1u so v\u1edbi ch\u1ec9 t\u1eadp trung v\u00e0o vi\u1ec7c \u0111i b\u1ed9 tr\u01b0\u1edbc hay sau \u0103n.<\/p>\n

\u0110\u1ed1i v\u1edbi ph\u1ea7n l\u1edbn ph\u1ee5 n\u1eef sau tu\u1ed5i 45, \u0111i b\u1ed9 sau b\u1eefa \u0103n \u0111\u01b0\u1ee3c xem l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u h\u01a1n nh\u1edd kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft, c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 h\u1ea1n ch\u1ebf t\u00edch l\u0169y m\u1ee1 n\u1ed9i t\u1ea1ng. Tuy nhi\u00ean, th\u1eddi \u0111i\u1ec3m l\u00fd t\u01b0\u1edfng nh\u1ea5t v\u1eabn l\u00e0 th\u1eddi \u0111i\u1ec3m b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec m\u1ed7i ng\u00e0y nh\u01b0 m\u1ed9t th\u00f3i quen l\u00e2u d\u00e0i.<\/p>\n

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\"V\u00ec<\/div>\n
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\n V\u00ec sao b\u1ea1n n\u00ean \u0111i b\u1ed9 sau \u0103n?\n <\/div>\n
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M\u1ed9t l\u1ee3i \u00edch l\u1edbn kh\u00e1c c\u1ee7a vi\u1ec7c \u0111i b\u1ed9 \u0111\u1ec3 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a l\u00e0 n\u00f3 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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V\u1edbi ph\u1ee5 n\u1eef sau tu\u1ed5i 45, \u0111i b\u1ed9 sau b\u1eefa \u0103n c\u00f3 th\u1ec3 gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft, h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a. B\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n ti\u1ec1n m\u00e3n kinh v\u00e0 m\u00e3n kinh, n\u1ed3ng \u0111\u1ed9 estrogen gi\u1ea3m khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 t\u00edch t\u1ee5 m\u1ee1 quanh v\u00f9ng b\u1ee5ng h\u01a1n thay v\u00ec<\/p>\n","protected":false},"author":1,"featured_media":5789,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-5788","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\/5788","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=5788"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/5788\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/5789"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5788"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5788"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}