{"id":3647,"date":"2026-06-15T12:24:52","date_gmt":"2026-06-15T05:24:52","guid":{"rendered":"https:\/\/thammyvanity.vn\/?p=3647"},"modified":"2026-06-15T12:24:52","modified_gmt":"2026-06-15T05:24:52","slug":"di-bo-nhu-the-nao-thi-co-the-bat-dau-dot-mo","status":"publish","type":"post","link":"https:\/\/thammyvanity.vn\/en\/di-bo-nhu-the-nao-thi-co-the-bat-dau-dot-mo\/","title":{"rendered":"\u0110i B\u1ed9 Nh\u01b0 Th\u1ebf N\u00e0o Th\u00ec C\u01a1 Th\u1ec3 B\u1eaft \u0110\u1ea7u \u0110\u1ed1t M\u1ee1?"},"content":{"rendered":"

B\u1ea1n \u0111i b\u1ed9 m\u1ed7i ng\u00e0y nh\u01b0ng c\u00e2n n\u1eb7ng v\u1eabn kh\u00f4ng gi\u1ea3m? C\u00f3 th\u1ec3 b\u1ea1n \u0111ang \u0111i ch\u01b0a \u0111\u1ee7 l\u00e2u ho\u1eb7c ch\u01b0a \u0111\u00fang c\u00e1ch. \u0110\u00e2y l\u00e0 nh\u1eefng g\u00ec th\u1ef1c s\u1ef1 x\u1ea3y ra b\u00ean trong c\u01a1 th\u1ec3 khi b\u1ea1n b\u01b0\u1edbc \u0111i.<\/span><\/p>\n

C\u01a1 th\u1ec3 b\u1ea1n kh\u00f4ng \u0111\u1ed1t m\u1ee1 ngay t\u1eeb \u0111\u1ea7u<\/b><\/h2>\n

Khi b\u1ea1n b\u1eaft \u0111\u1ea7u \u0111i b\u1ed9, c\u01a1 th\u1ec3 kh\u00f4ng l\u1eadp t\u1ee9c “ch\u1ea1y v\u00e0o kho m\u1ee1” \u0111\u1ec3 l\u1ea5y n\u0103ng l\u01b0\u1ee3ng. Thay v\u00e0o \u0111\u00f3, n\u00f3 d\u00f9ng <\/span>glycogen<\/b> l\u00e0 d\u1ea1ng \u0111\u01b0\u1eddng d\u1ef1 tr\u1eef trong c\u01a1 b\u1eafp v\u00e0 gan. V\u00ec \u0111\u00e2y l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng nhanh v\u00e0 d\u1ec5 l\u1ea5y nh\u1ea5t.<\/span><\/p>\n

Ch\u1ec9 khi glycogen b\u1eaft \u0111\u1ea7u c\u1ea1n d\u1ea7n, c\u01a1 th\u1ec3 m\u1edbi chuy\u1ec3n sang \u0111\u1ed1t m\u1ee1. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao <\/span>th\u1eddi gian \u0111i b\u1ed9<\/b> quy\u1ebft \u0111\u1ecbnh ph\u1ea7n l\u1edbn hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1.<\/span><\/p>\n

M\u1ed1c th\u1eddi gian c\u1ea7n bi\u1ebft<\/b><\/h2>\n

0 – 20 ph\u00fat: \u0110\u1ed1t \u0111\u01b0\u1eddng l\u00e0 ch\u00ednh<\/b> C\u01a1 th\u1ec3 \u0111ang ch\u1ea1y b\u1eb1ng glycogen. M\u1ee1 g\u1ea7n nh\u01b0 ch\u01b0a \u0111\u01b0\u1ee3c \u0111\u1ee5ng \u0111\u1ebfn. Giai \u0111o\u1ea1n n\u00e0y v\u1eabn c\u00f3 \u00edch, b\u1ea1n ti\u00eau calo v\u00e0 kh\u1edfi \u0111\u1ed9ng h\u1ec7 tim m\u1ea1ch nh\u01b0ng ch\u01b0a ph\u1ea3i l\u00fac \u0111\u1ed1t m\u1ee1 t\u1ed1i \u01b0u.<\/span><\/p>\n

\"di-bo-nhu-the-nao-thi-co-the-bat-dau-dot-mo\"
Th\u1eddi gian \u0111i b\u1ed9 quy\u1ebft \u0111\u1ecbnh ph\u1ea7n l\u1edbn hi\u1ec7u qu\u1ea3 gi\u1ea3m m\u1ee1<\/strong><\/figcaption><\/figure>\n

20 \u2013 30 ph\u00fat: \u0110i\u1ec3m chuy\u1ec3n \u0111\u1ed5i<\/b> Glycogen b\u1eaft \u0111\u1ea7u gi\u1ea3m, c\u01a1 th\u1ec3 d\u1ea7n chuy\u1ec3n sang d\u00f9ng m\u1ee1 l\u00e0m nhi\u00ean li\u1ec7u. Nghi\u00ean c\u1ee9u t\u1ed5ng h\u1ee3p \u0111\u0103ng tr\u00ean <\/span>EBioMedicine<\/span><\/i> x\u00e1c nh\u1eadn s\u1ef1 chuy\u1ec3n d\u1ecbch sang \u0111\u1ed1t m\u1ee1 x\u1ea3y ra r\u00f5 r\u1ec7t khi t\u1eadp aerobic li\u00ean t\u1ee5c \u1edf c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba s\u1ebd t\u01b0\u01a1ng \u0111\u01b0\u01a1ng \u0111i b\u1ed9 nhanh t\u1eeb <\/span>20\u201330 ph\u00fat tr\u1edf l\u00ean<\/b>.<\/span><\/p>\n

30 ph\u00fat tr\u1edf \u0111i: V\u00f9ng \u0111\u1ed1t m\u1ee1<\/b> T\u1eeb \u0111\u00e2y, t\u1ef7 l\u1ec7 \u0111\u1ed1t m\u1ee1 t\u0103ng v\u00e0 duy tr\u00ec \u1ed5n \u0111\u1ecbnh. \u0110\u00e2y l\u00e0 l\u00fd do WHO khuy\u1ebfn ngh\u1ecb t\u1ed1i thi\u1ec3u <\/span>150 – 300 ph\u00fat (t\u1eeb 20 ph\u00fat – 40 ph\u00fat \/ ng\u00e0y) v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba m\u1ed7i tu\u1ea7n<\/b> \u0111\u1ec3 \u0111\u1ed1t m\u1ee1 th\u1eeba trong c\u01a1 th\u1ec3.<\/span><\/p>\n

\u0110i nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3 h\u01a1n?<\/b><\/h2>\n

T\u1ed1c \u0111\u1ed9:<\/b> \u0110i b\u1ed9 nhanh v\u1eeba ph\u1ea3i, kho\u1ea3ng <\/span>5-6 km\/h<\/b>. Ti\u00eau ch\u00ed \u0111\u01a1n gi\u1ea3n: b\u1ea1n v\u1eabn n\u00f3i chuy\u1ec7n \u0111\u01b0\u1ee3c nh\u01b0ng h\u01a1i th\u1edf nhanh h\u01a1n b\u00ecnh th\u01b0\u1eddng. \u0110i qu\u00e1 ch\u1eadm th\u00ec calo \u0111\u1ed1t \u00edt; \u0111i qu\u00e1 nhanh th\u00ec c\u01a1 th\u1ec3 l\u1ea1i \u01b0u ti\u00ean \u0111\u01b0\u1eddng thay v\u00ec m\u1ee1.<\/span><\/p>\n

\"di-bo-nhu-the-nao-thi-co-the-bat-dau-dot-mo\"
Ch\u1ec9 c\u1ea7n 30 ph\u00fat m\u1ed7i ng\u00e0y, 5 ng\u00e0y\/tu\u1ea7n b\u1ea1n \u0111\u00e3 \u0111\u00e1p \u1ee9ng \u0111\u1ee7 ng\u01b0\u1ee1ng khuy\u1ebfn ngh\u1ecb t\u1ed1i thi\u1ec3u c\u1ee7a WHO<\/strong><\/figcaption><\/figure>\n

Th\u1eddi \u0111i\u1ec3m:<\/b> \u0110i b\u1ed9 bu\u1ed5i <\/span>s\u00e1ng s\u1edbm tr\u01b0\u1edbc \u0103n s\u00e1ng<\/b> gi\u00fap \u0111\u1ed1t m\u1ee1 s\u1edbm h\u01a1n. V\u00ec sau m\u1ed9t \u0111\u00eam nh\u1ecbn \u0103n, glycogen trong gan \u0111\u00e3 gi\u1ea3m, c\u01a1 th\u1ec3 chuy\u1ec3n sang m\u1ee1 nhanh h\u01a1n. Nghi\u00ean c\u1ee9u \u0111\u0103ng tr\u00ean <\/span>Nutrients<\/span><\/i> x\u00e1c nh\u1eadn: v\u1eadn \u0111\u1ed9ng trong tr\u1ea1ng th\u00e1i ch\u01b0a \u0103n l\u00e0m t\u0103ng t\u1ed5ng l\u01b0\u1ee3ng m\u1ee1 \u0111\u1ed1t trong c\u1ea3 ng\u00e0y so v\u1edbi v\u1eadn \u0111\u1ed9ng sau b\u1eefa \u0103n.\u00a0<\/span><\/p>\n

Duy tr\u00ec li\u00ean t\u1ee5c:<\/b> C\u01a1 th\u1ec3 c\u1ea7n th\u1eddi gian t\u00edch l\u0169y li\u00ean t\u1ee5c \u0111\u1ec3 duy tr\u00ec tr\u1ea1ng th\u00e1i \u0111\u1ed1t m\u1ee1. N\u1ebfu d\u1eebng gi\u1eefa ch\u1eebng qu\u00e1 l\u00e2u, “\u0111\u1ed3ng h\u1ed3” g\u1ea7n nh\u01b0 b\u1eaft \u0111\u1ea7u l\u1ea1i.<\/span><\/p>\n

T\u1ea7n su\u1ea5t \u0111i b\u1ed9 l\u00fd t\u01b0\u1edfng<\/b><\/h2>\n

\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3, b\u1ea1n n\u00ean duy tr\u00ec \u00edt nh\u1ea5t <\/span>5-7 ng\u00e0y m\u1ed7i tu\u1ea7n<\/b>, m\u1ed7i bu\u1ed5i <\/span>30-45 ph\u00fat li\u00ean t\u1ee5c<\/b>, t\u1ed1c \u0111\u1ed9 kho\u1ea3ng <\/span>5\u20136 km\/h<\/b>, v\u00e0 l\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 v\u00e0o <\/span>bu\u1ed5i s\u00e1ng tr\u01b0\u1edbc \u0103n s\u00e1ng<\/b>.<\/span><\/p>\n

Ch\u1ec9 c\u1ea7n 30 ph\u00fat m\u1ed7i ng\u00e0y, 5 ng\u00e0y\/tu\u1ea7n b\u1ea1n \u0111\u00e3 \u0111\u00e1p \u1ee9ng \u0111\u1ee7 ng\u01b0\u1ee1ng khuy\u1ebfn ngh\u1ecb t\u1ed1i thi\u1ec3u c\u1ee7a WHO v\u00e0 \u0111\u01b0a c\u01a1 th\u1ec3 v\u00e0o v\u00f9ng \u0111\u1ed1t m\u1ee1 th\u1ef1c s\u1ef1 m\u1ed7i bu\u1ed5i t\u1eadp.<\/span><\/p>\n

\u0110i b\u1ed9 \u0111\u1ee7 m\u00e0 c\u00e2n v\u1eabn kh\u00f4ng gi\u1ea3m v\u1ea5n \u0111\u1ec1 n\u1eb1m \u1edf \u0111\u00e2u?<\/b><\/h2>\n

N\u1ebfu b\u1ea1n \u0111\u00e3 \u0111i b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n h\u01a1n 1\u20132 th\u00e1ng nh\u01b0ng c\u00e2n v\u1eabn gi\u1eadm ch\u00e2n t\u1ea1i ch\u1ed7, ho\u1eb7c th\u1eadm ch\u00ed t\u0103ng, th\u00ec \u0111\u00e2y kh\u00f4ng ph\u1ea3i l\u1ed7i c\u1ee7a vi\u1ec7c \u0111i b\u1ed9, c\u0169ng kh\u00f4ng ph\u1ea3i l\u1ed7i c\u1ee7a b\u1ea1n.<\/span><\/p>\n

\"di-bo-nhu-the-nao-thi-co-the-bat-dau-dot-mo\"
R\u1ed1i lo\u1ea1n chuy\u1ec3n ho\u00e1 l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n khi\u1ebfn b\u1ea1n kh\u00f3 \u0111\u1ed1t m\u1ee1 th\u1eeba<\/strong><\/figcaption><\/figure>\n

\u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u01a1 th\u1ec3 \u0111ang g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 <\/span>chuy\u1ec3n h\u00f3a ho\u1eb7c n\u1ed9i ti\u1ebft t\u1ed1<\/b>: kh\u00e1ng insulin, suy gi\u00e1p, r\u1ed1i lo\u1ea1n hormone… Nh\u1eefng t\u00ecnh tr\u1ea1ng n\u00e0y khi\u1ebfn c\u01a1 th\u1ec3 t\u00edch tr\u1eef m\u1ee1 b\u1ea5t th\u01b0\u1eddng d\u00f9 b\u1ea1n v\u1eadn \u0111\u1ed9ng v\u00e0 \u0103n u\u1ed1ng \u0111\u00fang c\u00e1ch v\u00e0 <\/span>kh\u00f4ng th\u1ec3 gi\u1ea3i quy\u1ebft ch\u1ec9 b\u1eb1ng \u0111i b\u1ed9 nhi\u1ec1u h\u01a1n<\/b>.<\/span><\/p>\n

Ph\u00f2ng kh\u00e1m N\u1ed9i t\u1ed5ng h\u1ee3p Vanity c\u00f3 th\u1ec3 gi\u00fap g\u00ec?<\/b><\/h2>\n

Ph\u00f2ng kh\u00e1m Vanity<\/b> \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng v\u1edbi kim ch\u1ec9 nam ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe v\u00e0 s\u1eafc \u0111\u1eb9p tr\u00ean n\u1ec1n t\u1ea3ng y khoa. V\u1edbi \u0111\u1ed9i ng\u0169 b\u00e1c s\u0129 chuy\u00ean khoa gi\u00e0u kinh nghi\u1ec7m. K\u1ebft h\u1ee3p c\u00f9ng ph\u00e1c \u0111\u1ed9 \u0111i\u1ec1u tr\u1ecb c\u00e1 nh\u00e2n ho\u00e1 cho t\u1eebng kh\u00e1ch h\u00e0ng.<\/span><\/p>\n

\u0110\u1ed9i ng\u0169 b\u00e1c s\u0129 chuy\u00ean khoa t\u1ea1i Vanity s\u1ebd gi\u00fap b\u1ea1n:<\/span><\/p>\n

– X\u00e1c \u0111\u1ecbnh \u0111\u00fang nguy\u00ean nh\u00e2n g\u00e2y th\u1eeba c\u00e2n (n\u1ed9i ti\u1ebft, chuy\u1ec3n h\u00f3a, dinh d\u01b0\u1ee1ng…)\u00a0<\/span><\/p>\n

– X\u00e2y d\u1ef1ng ph\u00e1c \u0111\u1ed3 v\u1eadn \u0111\u1ed9ng v\u00e0 dinh d\u01b0\u1ee1ng <\/span>c\u00e1 nh\u00e2n h\u00f3a theo th\u1ec3 tr\u1ea1ng<\/b>\u00a0<\/span><\/p>\n

– Theo d\u00f5i v\u00e0 \u0111i\u1ec1u ch\u1ec9nh l\u1ed9 tr\u00ecnh theo t\u1eebng giai \u0111o\u1ea1n<\/span><\/p>","protected":false},"excerpt":{"rendered":"

B\u1ea1n \u0111i b\u1ed9 m\u1ed7i ng\u00e0y nh\u01b0ng c\u00e2n n\u1eb7ng v\u1eabn kh\u00f4ng gi\u1ea3m? C\u00f3 th\u1ec3 b\u1ea1n \u0111ang \u0111i ch\u01b0a \u0111\u1ee7 l\u00e2u ho\u1eb7c ch\u01b0a \u0111\u00fang c\u00e1ch. \u0110\u00e2y l\u00e0 nh\u1eefng g\u00ec th\u1ef1c s\u1ef1 x\u1ea3y ra b\u00ean trong c\u01a1 th\u1ec3 khi b\u1ea1n b\u01b0\u1edbc \u0111i. C\u01a1 th\u1ec3 b\u1ea1n kh\u00f4ng \u0111\u1ed1t m\u1ee1 ngay t\u1eeb \u0111\u1ea7u Khi b\u1ea1n b\u1eaft \u0111\u1ea7u \u0111i b\u1ed9, c\u01a1 […]","protected":false},"author":9,"featured_media":3648,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3647","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\n\u0110i B\u1ed9 Nh\u01b0 Th\u1ebf N\u00e0o Th\u00ec C\u01a1 Th\u1ec3 B\u1eaft \u0110\u1ea7u \u0110\u1ed1t M\u1ee1? - Th\u1ea9m m\u1ef9 Vanity<\/title>\n<meta name=\"description\" content=\"B\u1ea1n \u0111i b\u1ed9 m\u1ed7i ng\u00e0y nh\u01b0ng c\u00e2n n\u1eb7ng v\u1eabn kh\u00f4ng gi\u1ea3m? C\u00f3 th\u1ec3 b\u1ea1n \u0111ang \u0111i ch\u01b0a \u0111\u1ee7 l\u00e2u ho\u1eb7c ch\u01b0a \u0111\u00fang c\u00e1ch. 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