25%<\/b> ph\u1ea3i ph\u1ee5 thu\u1ed9c ho\u00e0n to\u00e0n v\u00e0o s\u1ef1 ch\u0103m s\u00f3c c\u1ee7a ng\u01b0\u1eddi kh\u00e1c, \u0111\u00e1nh m\u1ea5t quy\u1ec1n t\u1ef1 do c\u00e1 nh\u00e2n.<\/li>\n<\/ul>\n“Kho\u1ea3ng 20% ng\u01b0\u1eddi b\u1ecb g\u00e3y c\u1ed5 x\u01b0\u01a1ng \u0111\u00f9i t\u1eed vong trong v\u00f2ng 6 th\u00e1ng \u0111\u1ea7u sau ch\u1ea5n th\u01b0\u01a1ng, 50% m\u1ea5t kh\u1ea3 n\u0103ng \u0111i l\u1ea1i v\u00e0 25% ph\u1ea3i ph\u1ee5 thu\u1ed9c v\u00e0o s\u1ef1 ch\u0103m s\u00f3c c\u1ee7a ng\u01b0\u1eddi kh\u00e1c.”<\/p>\n
Hi\u1ec3u \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, ch\u00fang ta nh\u1eadn ra r\u1eb1ng vi\u1ec7c duy tr\u00ec m\u1ed9t h\u1ec7 khung x\u01b0\u01a1ng v\u1eefng ch\u00e3i ch\u00ednh l\u00e0 kho\u1ea3n \u0111\u1ea7u t\u01b0 quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 b\u1ea3o v\u1ec7 ph\u1ea9m gi\u00e1 v\u00e0 s\u1ef1 t\u1ef1 ch\u1ee7 c\u1ee7a b\u1ea3n th\u00e2n trong 20-30 n\u0103m t\u1edbi. Tuy nhi\u00ean, \u0111\u1ec3 b\u1ea3o v\u1ec7 h\u1ec7 khung \u1ea5y, c\u01a1 th\u1ec3 c\u1ea7n m\u1ed9t “nhi\u00ean li\u1ec7u” ch\u00ednh x\u00e1c \u0111\u1ec3 v\u1eadn h\u00e0nh m\u00e0 kh\u00f4ng g\u00e2y qu\u00e1 t\u1ea3i cho c\u00e1c kh\u1edbp x\u01b0\u01a1ng \u0111ang y\u1ebfu \u0111i.<\/p>\n
3. C\u00f4ng th\u1ee9c Harris-Benedict: “L\u01b0\u01a1ng th\u1ef1c” v\u00e0 n\u1ed9i ti\u1ebft t\u1ed1 v\u1eadn h\u00e0nh c\u01a1 th\u1ec3<\/h3>\n
\u0110\u1ec3 qu\u1ea3n l\u00fd s\u1ee9c kh\u1ecfe m\u1ed9t c\u00e1ch khoa h\u1ecdc, b\u1ea1n c\u1ea7n l\u00e0m quen v\u1edbi BMR (Basal Metabolic Rate) \u2013 T\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n. \u0110\u00e2y l\u00e0 l\u01b0\u1ee3ng calo m\u00e0 c\u01a1 th\u1ec3 ti\u00eau th\u1ee5 ngay c\u1ea3 khi b\u1ea1n n\u1eb1m y\u00ean, ch\u1ec9 \u0111\u1ec3 duy tr\u00ec c\u00e1c ch\u1ee9c n\u0103ng sinh t\u1ed3n nh\u01b0 h\u01a1i th\u1edf, nh\u1ecbp tim v\u00e0 quy tr\u00ecnh t\u1ebf b\u00e0o.<\/p>\n
C\u00f4ng th\u1ee9c Harris-Benedict gi\u00fap b\u1ea1n c\u00e1 nh\u00e2n h\u00f3a nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng d\u1ef1a tr\u00ean gi\u1edbi t\u00ednh, tu\u1ed5i t\u00e1c, c\u00e2n n\u1eb7ng v\u00e0 chi\u1ec1u cao. Tuy nhi\u00ean, m\u1ed9t chuy\u00ean gia hi\u1ec7n \u0111\u1ea1i s\u1ebd cho b\u1ea1n bi\u1ebft r\u1eb1ng: b\u00ean c\u1ea1nh BMR, hormone v\u00e0 s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t<\/b> m\u1edbi l\u00e0 nh\u1eefng “nh\u1ea1c tr\u01b0\u1edfng” th\u1ef1c s\u1ef1 \u0111i\u1ec1u ph\u1ed1i c\u00e1ch c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n- S\u1ef1 kh\u00e1c bi\u1ec7t gi\u1edbi t\u00ednh:<\/b> Nam gi\u1edbi th\u01b0\u1eddng c\u00f3 BMR cao h\u01a1n do c\u1ea5u t\u1ea1o nhi\u1ec1u c\u01a1 v\u00e0 \u00edt m\u1ee1 h\u01a1n. C\u01a1 b\u1eafp ch\u00ednh l\u00e0 nh\u1eefng “l\u00f2 \u0111\u1ed1t” calo hi\u1ec7u qu\u1ea3 ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i.<\/li>\n
- L\u01b0u \u00fd v\u1ec1 \u0111\u01a1n v\u1ecb:<\/b> Khi \u00e1p d\u1ee5ng c\u00f4ng th\u1ee9c, h\u00e3y l\u01b0u \u00fd s\u1ef1 \u0111\u1ed3ng nh\u1ea5t gi\u1eefa c\u00e1c \u0111\u01a1n v\u1ecb \u0111o (kg\/cm ho\u1eb7c pound\/inch) \u0111\u1ec3 tr\u00e1nh nh\u1eefng sai s\u1ed1 tai h\u1ea1i trong vi\u1ec7c t\u00ednh to\u00e1n kh\u1ea9u ph\u1ea7n.<\/li>\n<\/ul>\n
Vi\u1ec7c hi\u1ec3u r\u00f5 c\u00e1c ch\u1ec9 s\u1ed1 n\u00e0y gi\u00fap ch\u00fang ta tho\u00e1t kh\u1ecfi t\u01b0 duy \u0103n ki\u00eang c\u1ef1c \u0111oan. Duy tr\u00ec m\u1ed9t m\u1ee9c c\u00e2n n\u1eb7ng l\u00fd t\u01b0\u1edfng th\u00f4ng qua BMR kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 v\u00f3c d\u00e1ng \u0111\u1eb9p, m\u00e0 c\u00f2n gi\u1ea3m t\u1ea3i tr\u1ecdng th\u1eeba l\u00ean h\u1ec7 x\u01b0\u01a1ng kh\u1edbp v\u1ed1n \u0111\u00e3 nh\u1ea1y c\u1ea3m.<\/p>\n
4. Ngh\u1ecbch l\u00fd c\u1ee7a v\u1eadn \u0111\u1ed9ng: \u0110\u1ec3 x\u01b0\u01a1ng kh\u1ecfe, h\u00e3y b\u1eaft n\u00f3 “ch\u1ecbu \u0111\u1ef1ng”<\/h3>\n
Nhi\u1ec1u ng\u01b0\u1eddi khi nh\u1eadn ch\u1ea9n \u0111o\u00e1n lo\u00e3ng x\u01b0\u01a1ng th\u01b0\u1eddng r\u01a1i v\u00e0o sai l\u1ea7m y khoa tai h\u1ea1i l\u00e0 “ngh\u1ec9 ng\u01a1i tuy\u1ec7t \u0111\u1ed1i” v\u00ec s\u1ee3 g\u00e3y x\u01b0\u01a1ng. Th\u1ef1c t\u1ebf, v\u1eadn \u0111\u1ed9ng ch\u00ednh l\u00e0 thu\u1ed1c, nh\u01b0ng li\u1ec1u l\u01b0\u1ee3ng v\u00e0 c\u00e1ch d\u00f9ng ph\u1ea3i c\u1ef1c k\u1ef3 tinh t\u1ebf. X\u01b0\u01a1ng c\u1ea7n \u00e1p l\u1ef1c t\u1eeb c\u00e1c b\u00e0i t\u1eadp “mang tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3” (weight-bearing) \u0111\u1ec3 k\u00edch th\u00edch qu\u00e1 tr\u00ecnh t\u00e1i t\u1ea1o m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng.<\/p>\n
Chi\u1ebfn l\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng an to\u00e0n c\u1ea7n tu\u00e2n th\u1ee7 c\u00e1c c\u1ea5p \u0111\u1ed9:<\/p>\n
\n- M\u1ee9c \u0111\u1ed9 m\u1ea5t x\u01b0\u01a1ng nh\u1eb9:<\/b> C\u00f3 th\u1ec3 th\u1eed th\u00e1ch c\u01a1 th\u1ec3 v\u1edbi ch\u1ea1y b\u1ed9, aerobic, yoga ho\u1eb7c t\u1eadp t\u1ea1 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 d\u1ebbo dai.<\/li>\n
- Lo\u00e3ng x\u01b0\u01a1ng n\u1eb7ng:<\/b> \u01afu ti\u00ean \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng, d\u01b0\u1ee1ng sinh ho\u1eb7c Th\u00e1i c\u1ef1c quy\u1ec1n \u0111\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng, gi\u1ea3m thi\u1ec3u nguy c\u01a1 t\u00e9 ng\u00e3.<\/li>\n
- An to\u00e0n l\u00e0 tr\u00ean h\u1ebft:<\/b> V\u1edbi ng\u01b0\u1eddi c\u00f3 nguy c\u01a1 cao, vi\u1ec7c s\u1eed d\u1ee5ng d\u1ee5ng c\u1ee5 b\u1ea3o v\u1ec7 v\u00f9ng ch\u1eadu<\/b> v\u00e0 gi\u00e0y ch\u1ed1ng tr\u01a1n tr\u01b0\u1ee3t<\/b> l\u00e0 b\u1eaft bu\u1ed9c. \u0110\u00e2y l\u00e0 nh\u1eefng chi ti\u1ebft nh\u1ecf nh\u01b0ng \u0111\u00f3ng vai tr\u00f2 l\u00e0 “t\u00fai kh\u00ed” b\u1ea3o v\u1ec7 cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n.<\/li>\n<\/ul>\n
Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u, h\u00e3y lu\u00f4n ki\u1ec3m tra m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia \u0111\u1ec3 x\u00e2y d\u1ef1ng m\u1ed9t ph\u00e1c \u0111\u1ed3 t\u1eadp luy\u1ec7n ri\u00eang bi\u1ec7t.<\/p>\n
5. H\u1ec7 s\u1ed1 1.2 \u0111\u1ebfn 1.9: S\u1ee9c m\u1ea1nh c\u1ee7a nh\u1eefng v\u1eadn \u0111\u1ed9ng “kh\u00f4ng t\u00ean”<\/h3>\n
Sau khi c\u00f3 ch\u1ec9 s\u1ed1 BMR, b\u1ea1n c\u1ea7n nh\u00e2n n\u00f3 v\u1edbi h\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 bi\u1ebft t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng (TDEE) c\u1ea7n thi\u1ebft. \u0110i\u1ec1u th\u00fa v\u1ecb l\u00e0 b\u1ea1n kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i \u0111\u1ed5 m\u1ed3 h\u00f4i h\u00e0ng gi\u1edd trong ph\u00f2ng gym \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo. C\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng t\u00ean h\u00e0ng ng\u00e0y (NEAT) \u0111\u00f3ng vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng:<\/p>\n
\n- 1.2 (\u00cdt v\u1eadn \u0111\u1ed9ng):<\/b> Ng\u1ed3i v\u0103n ph\u00f2ng c\u1ea3 ng\u00e0y, \u00edt di chuy\u1ec3n.<\/li>\n
- 1.55 (Ho\u1ea1t \u0111\u1ed9ng v\u1eeba ph\u1ea3i):<\/b> M\u1ed9t nh\u00e2n vi\u00ean v\u0103n ph\u00f2ng c\u00f3 th\u00f3i quen \u0111i b\u1ed9 t\u1eadp th\u1ec3 d\u1ee5c v\u00e0i l\u1ea7n m\u1ed9t tu\u1ea7n.<\/li>\n
- 1.725 – 1.9 (Ho\u1ea1t \u0111\u1ed9ng t\u00edch c\u1ef1c):<\/b> V\u00ed d\u1ee5 \u0111i\u1ec3n h\u00ecnh l\u00e0 ng\u01b0\u1eddi b\u00e1n v\u00e9 s\u1ed1 \u0111i b\u1ed9 c\u1ea3 ng\u00e0y ho\u1eb7c ng\u01b0\u1eddi lao \u0111\u1ed9ng th\u1ec3 ch\u1ea5t li\u00ean t\u1ee5c.<\/li>\n<\/ul>\n
Nh\u1eefng vi\u1ec7c \u0111\u01a1n gi\u1ea3n nh\u01b0 l\u00e0m v\u01b0\u1eddn, d\u1ecdn d\u1eb9p nh\u00e0 c\u1eeda hay ch\u1ecdn \u0111i thang b\u1ed9 thay v\u00ec thang m\u00e1y kh\u00f4ng ch\u1ec9 gi\u00fap ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n l\u00e0 c\u00e1ch \u0111\u1ec3 x\u01b0\u01a1ng kh\u1edbp \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean v\u00e0 b\u1ec1n b\u1ec9. S\u1ef1 t\u00edch h\u1ee3p v\u1eadn \u0111\u1ed9ng v\u00e0o l\u1ed1i s\u1ed1ng h\u00e0ng ng\u00e0y ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 duy tr\u00ec m\u1ed9t m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng \u1ed5n \u0111\u1ecbnh v\u00e0 m\u1ed9t m\u1ee9c chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng l\u00e0nh m\u1ea1nh.<\/p>\n
<\/span>K\u1ebft lu\u1eadn: H\u01b0\u1edbng t\u1edbi m\u1ed9t t\u01b0\u01a1ng lai v\u1eefng ch\u00e3i<\/span><\/h3>\nS\u1ee9c kh\u1ecfe c\u1ee7a “c\u1ed7 m\u00e1y” c\u01a1 th\u1ec3 kh\u00f4ng \u0111\u1ebfn t\u1eeb nh\u1eefng n\u1ed7 l\u1ef1c ng\u1eafn h\u1ea1n, m\u00e0 l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p nh\u1ecbp nh\u00e0ng gi\u1eefa dinh d\u01b0\u1ee1ng, qu\u1ea3n l\u00fd n\u0103ng l\u01b0\u1ee3ng khoa h\u1ecdc v\u00e0 v\u1eadn \u0111\u1ed9ng th\u00f4ng minh. Hi\u1ec3u r\u00f5 ng\u00f4n ng\u1eef c\u1ee7a c\u01a1 th\u1ec3 qua c\u00e1c ch\u1ec9 s\u1ed1 BMR v\u00e0 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng ch\u00ednh l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 b\u1ea1n l\u00e0m ch\u1ee7 cu\u1ed9c s\u1ed1ng c\u1ee7a m\u00ecnh.<\/p>\n
Li\u1ec7u b\u1ea1n \u0111\u00e3 th\u1ef1c s\u1ef1 th\u1ea5u hi\u1ec3u nh\u1eefng g\u00ec c\u01a1 th\u1ec3 \u0111ang c\u1ed1 g\u1eafng truy\u1ec1n \u0111\u1ea1t h\u00e0ng ng\u00e0y? \u0110\u1eebng ch\u1ea7n ch\u1eeb, h\u00e3y \u0111\u1ea7u t\u01b0 cho s\u1ef1 t\u1ef1 do c\u1ee7a ch\u00ednh m\u00ecnh trong nhi\u1ec1u th\u1eadp k\u1ef7 t\u1edbi b\u1eb1ng c\u00e1ch ki\u1ec3m tra m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng ho\u1eb7c t\u00ednh to\u00e1n ch\u1ec9 s\u1ed1 BMR c\u1ee7a b\u1ea1n ngay h\u00f4m nay. N\u1ec1n t\u1ea3ng v\u1eefng ch\u00e3i c\u1ee7a t\u01b0\u01a1ng lai b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng hi\u1ec3u bi\u1ebft \u0111\u00fang \u0111\u1eafn c\u1ee7a hi\u1ec7n t\u1ea1i.<\/p>\n","protected":false},"excerpt":{"rendered":"
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