{"id":19938,"date":"2024-05-31T12:02:00","date_gmt":"2024-05-31T17:02:00","guid":{"rendered":"https:\/\/tulsa-health.org\/?p=19938"},"modified":"2024-06-10T08:59:29","modified_gmt":"2024-06-10T13:59:29","slug":"mens-health-focus","status":"publish","type":"post","link":"https:\/\/tulsa-health.org\/vi\/mens-health-focus\/","title":{"rendered":"Tr\u1ecdng t\u00e2m s\u1ee9c kh\u1ecfe nam gi\u1edbi"},"content":{"rendered":"

H\u00e3y h\u00e0nh \u0111\u1ed9ng \u0111\u1ec3 \u0111\u01b0\u1ee3c kh\u1ecfe m\u1ea1nh v\u00e0 an to\u00e0n, \u0111\u1ed3ng th\u1eddi khuy\u1ebfn kh\u00edch \u0111\u00e0n \u00f4ng v\u00e0 tr\u1ebb em trai trong cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n \u01b0u ti\u00ean s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ecd. T\u00ecm hi\u1ec3u v\u1ec1 c\u00e1c b\u01b0\u1edbc nam gi\u1edbi c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe.<\/p>\n\n\n\n

Ng\u1ee7 ngon<\/h2>\n\n\n\n

Ng\u01b0\u1eddi l\u1edbn c\u1ea7n ng\u1ee7 t\u1eeb 7-9 gi\u1edd. Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ed9t s\u1ed1 b\u1ec7nh v\u00e0 t\u00ecnh tr\u1ea1ng m\u00e3n t\u00ednh, ch\u1eb3ng h\u1ea1n nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng, b\u1ec7nh tim m\u1ea1ch, b\u00e9o ph\u00ec v\u00e0 tr\u1ea7m c\u1ea3m. Ngo\u00e0i ra, gi\u1ea5c ng\u1ee7 k\u00e9m c\u00f2n l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra tai n\u1ea1n li\u00ean quan \u0111\u1ebfn xe c\u01a1 gi\u1edbi v\u00e0 m\u00e1y m\u00f3c.<\/p>\n\n\n\n

V\u1ee9t thu\u1ed1c l\u00e1 \u0111i<\/h2>\n\n\n\n

Kh\u00f4ng bao gi\u1edd l\u00e0 qu\u00e1 mu\u1ed9n \u0111\u1ec3 b\u1ecf thu\u1ed1c l\u00e1. B\u1ecf thu\u1ed1c l\u00e1 c\u00f3 l\u1ee3i \u00edch tr\u01b0\u1edbc m\u1eaft v\u00e0 l\u00e2u d\u00e0i. N\u00f3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim, ung th\u01b0, b\u1ec7nh ph\u1ed5i v\u00e0 c\u00e1c b\u1ec7nh li\u00ean quan \u0111\u1ebfn h\u00fat thu\u1ed1c kh\u00e1c.

C\u0169ng tr\u00e1nh kh\u00f3i thu\u1ed1c ph\u1ee5. H\u00edt ph\u1ea3i kh\u00f3i thu\u1ed1c c\u1ee7a ng\u01b0\u1eddi kh\u00e1c g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe t\u01b0\u01a1ng t\u1ef1 nh\u01b0 nh\u1eefng v\u1ea5n \u0111\u1ec1 m\u00e0 ng\u01b0\u1eddi h\u00fat thu\u1ed1c g\u1eb7p ph\u1ea3i. Tr\u1ebb s\u01a1 sinh v\u00e0 tr\u1ebb nh\u1ecf v\u1eabn \u0111ang trong \u0111\u1ed9 tu\u1ed5i ph\u00e1t tri\u1ec3n n\u00ean ch\u1ea5t \u0111\u1ed9c trong kh\u00f3i thu\u1ed1c th\u1ee5 \u0111\u1ed9ng g\u00e2y t\u1ed5n th\u01b0\u01a1ng cho tr\u1ebb nhi\u1ec1u h\u01a1n ng\u01b0\u1eddi l\u1edbn.<\/p>\n\n\n\n

Di chuy\u1ec3n nhi\u1ec1u h\u01a1n<\/h2>\n\n\n\n

Ng\u01b0\u1eddi l\u1edbn c\u1ea7n \u00edt nh\u1ea5t 2 ti\u1ebfng r\u01b0\u1ee1i ho\u1ea1t \u0111\u1ed9ng aerobic c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i m\u1ed7i tu\u1ea7n v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn t\u1ea5t c\u1ea3 c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh (ch\u00e2n, h\u00f4ng, l\u01b0ng, b\u1ee5ng, ng\u1ef1c, vai v\u00e0 c\u00e1nh tay) trong hai ng\u00e0y tr\u1edf l\u00ean trong m\u1ed9t tu\u1ea7n. B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i l\u00e0m t\u1ea5t c\u1ea3 c\u00f9ng m\u1ed9t l\u00fac. H\u00e3y d\u00e0n tr\u1ea3i ho\u1ea1t \u0111\u1ed9ng c\u1ee7a b\u1ea1n trong tu\u1ea7n v\u00e0 chia n\u00f3 th\u00e0nh nh\u1eefng kho\u1ea3ng th\u1eddi gian nh\u1ecf h\u01a1n trong ng\u00e0y.<\/p>\n\n\n\n

\u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/h2>\n\n\n\n

\u0102n nhi\u1ec1u lo\u1ea1i tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3 m\u1ed7i ng\u00e0y. Tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3 c\u00f3 nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u00f3 th\u1ec3 gi\u00fap b\u1ea3o v\u1ec7 b\u1ea1n kh\u1ecfi c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh. H\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 nhi\u1ec1u calo, \u0111\u01b0\u1eddng, mu\u1ed1i, ch\u1ea5t b\u00e9o v\u00e0 r\u01b0\u1ee3u.<\/p>\n\n\n\n

Ch\u1ebf ng\u1ef1 c\u0103ng th\u1eb3ng<\/h2>\n\n\n\n

\u0110\u00f4i khi c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 t\u1ed1t. Tuy nhi\u00ean, n\u00f3 c\u00f3 th\u1ec3 c\u00f3 h\u1ea1i khi n\u00f3 nghi\u00eam tr\u1ecdng \u0111\u1ebfn m\u1ee9c khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y cho\u00e1ng ng\u1ee3p v\u00e0 m\u1ea5t ki\u1ec3m so\u00e1t. Ch\u0103m s\u00f3c ba\u0309n th\u00e2n. Tr\u00e1nh d\u00f9ng ma t\u00fay v\u00e0 r\u01b0\u1ee3u. T\u00ecm s\u1ef1 h\u1ed7 tr\u1ee3. K\u1ebft n\u1ed1i x\u00e3 h\u1ed9i. Lu\u00f4n n\u0103ng \u0111\u1ed9ng.<\/p>\n\n\n\n

Lu\u00f4n c\u1eadp nh\u1eadt tr\u00f2 ch\u01a1i c\u1ee7a b\u1ea1n<\/h2>\n\n\n\n

Ch\u00fa \u00fd \u0111\u1ebfn c\u00e1c d\u1ea5u hi\u1ec7u v\u00e0 tri\u1ec7u ch\u1ee9ng nh\u01b0 \u0111au ng\u1ef1c, kh\u00f3 th\u1edf, kh\u00e1t n\u01b0\u1edbc qu\u00e1 m\u1ee9c v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u1ec3u ti\u1ec7n. N\u1ebfu b\u1ea1n c\u00f3 nh\u1eefng \u0111i\u1ec1u n\u00e0y ho\u1eb7c b\u1ea5t k\u1ef3 tri\u1ec7u ch\u1ee9ng n\u00e0o, h\u00e3y nh\u1edb \u0111\u1ebfn g\u1eb7p b\u00e1c s\u0129 ho\u1eb7c y t\u00e1. \u0110\u1eebng ch\u1edd \u0111\u1ee3i!<\/p>\n\n\n\n

Bi\u1ebft s\u1ed1 c\u1ee7a b\u1ea1n<\/h2>\n\n\n\n

Theo d\u00f5i c\u00e1c con s\u1ed1 v\u1ec1 huy\u1ebft \u00e1p, \u0111\u01b0\u1eddng huy\u1ebft, cholesterol, ch\u1ec9 s\u1ed1 kh\u1ed1i c\u01a1 th\u1ec3 (BMI) ho\u1eb7c b\u1ea5t k\u1ef3 ch\u1ec9 s\u1ed1 n\u00e0o kh\u00e1c m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 c\u00f3. N\u1ebfu con s\u1ed1 c\u1ee7a b\u1ea1n cao hay th\u1ea5p, b\u00e1c s\u0129 ho\u1eb7c y t\u00e1 c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3i th\u00edch \u00fd ngh\u0129a c\u1ee7a ch\u00fang v\u00e0 \u0111\u1ec1 xu\u1ea5t c\u00e1ch b\u1ea1n c\u00f3 th\u1ec3 \u0111\u01b0a ch\u00fang \u0111\u1ebfn m\u1ee9c l\u00e0nh m\u1ea1nh h\u01a1n. H\u00e3y nh\u1edb h\u1ecfi h\u1ecd nh\u1eefng b\u00e0i ki\u1ec3m tra n\u00e0o b\u1ea1n c\u1ea7n v\u00e0 t\u1ea7n su\u1ea5t b\u1ea1n c\u1ea7n ch\u00fang. <\/p>\n\n\n\n

\u1ede l\u1ea1i \u0111\u1ebfn ng\u00e0y<\/h2>\n\n\n\n

H\u00e3y ch\u1ee7ng ng\u1eeba. M\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u c\u1ea7n ti\u00eam ch\u1ee7ng \u0111\u1ec3 gi\u1eef s\u1ee9c kh\u1ecfe, b\u1ea5t k\u1ec3 b\u1ea1n bao nhi\u00eau tu\u1ed5i. Ngay c\u1ea3 khi b\u1ea1n \u0111\u00e3 ti\u00eam v\u1eafc-xin khi c\u00f2n nh\u1ecf, kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch c\u00f3 th\u1ec3 gi\u1ea3m d\u1ea7n theo th\u1eddi gian. C\u00e1c khuy\u1ebfn ngh\u1ecb v\u1ec1 v\u1eafc xin d\u1ef1a tr\u00ean nhi\u1ec1u y\u1ebfu t\u1ed1, bao g\u1ed3m tu\u1ed5i t\u00e1c, s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 ti\u1ec1n s\u1eed b\u1ec7nh c\u1ee7a b\u1ea1n.<\/p>","protected":false},"excerpt":{"rendered":"

Take action to be healthy and safe and encourage men and boys in your life to make their health a priority. Learn about steps men can take each day to improve health. Get Good Sleep Adults need between 7-9 hours of sleep. Insufficient sleep is associated with a number of chronic diseases and conditions, such […]<\/p>\n","protected":false},"author":6,"featured_media":19940,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-19938","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"\nMen's Health Focus - Tulsa Health Department<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tulsa-health.org\/vi\/mens-health-focus\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Men's Health Focus - Tulsa Health Department\" \/>\n<meta property=\"og:description\" content=\"Take action to be healthy and safe and encourage men and boys in your life to make their health a priority. 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Learn about steps men can take each day to improve health. Get Good Sleep Adults need between 7-9 hours of sleep. 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