{"id":40594,"date":"2023-12-10T02:10:08","date_gmt":"2023-12-10T02:10:08","guid":{"rendered":"https:\/\/masterskills.org\/blog\/6-cach-bao-ve-suc-khoe-cho-co-nang-cong-so.html"},"modified":"2023-12-13T06:19:30","modified_gmt":"2023-12-13T06:19:30","slug":"6-cach-bao-ve-suc-khoe-cho-co-nang-cong-so","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/6-cach-bao-ve-suc-khoe-cho-co-nang-cong-so.html","title":{"rendered":"6 c\u00e1ch b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe cho c\u00f4 n\u00e0ng c\u00f4ng s\u1edf"},"content":{"rendered":"
\n

C\u00e1c c\u00f4 n\u00e0ng c\u00f4ng s\u1edf c\u00f3 chung \u0111\u1eb7c \u0111i\u1ec3m th\u01b0\u1eddng ph\u1ea3i ng\u1ed3i m\u1ed9t ch\u1ed7 trong nhi\u1ec1u gi\u1edd v\u00e0 th\u01b0\u1eddng xuy\u00ean l\u00e0m vi\u1ec7c v\u1edbi m\u00e1y t\u00ednh. V\u00ec v\u1eady \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe cho b\u1ea3n th\u00e2n v\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00f4ng vi\u1ec7c c\u00e1c c\u00f4 n\u00e0ng c\u00f4ng s\u1edf h\u00e3y ghi nh\u1edb 6 th\u00f3i quen t\u01b0 th\u1ebf ng\u1ed3i l\u00e0m vi\u1ec7c d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 c\u00f3 s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 h\u1ea1n ch\u1ebf b\u00e9o ph\u00ec.<\/p>\n

1. T\u01b0 th\u1ebf ng\u1ed3i h\u1ea1n ch\u1ebf \u0111\u00e2u ch\u00e2n<\/h2>\n

Kh\u00f4ng b\u1eaft ch\u00e9o b\u00e0n ch\u00e2n ho\u1eb7c c\u1ea3 ch\u00e2n khi ng\u1ed3i l\u00e0m vi\u1ec7c. B\u1edfi \u0111i\u1ec1u n\u00e0y l\u00e0m c\u1ea3n tr\u1edf s\u1ef1 l\u01b0u th\u00f4ng m\u00e1u, si\u1ebft ch\u1eb7t t\u0129nh m\u1ea1ch, g\u00e2y kh\u00f3 ch\u1ecbu khi\u1ebfn ch\u00e2n b\u1ecb t\u00ea v\u00e0 H\u1ed9i ch\u1ee9ng ch\u00e2n kh\u00f4ng y\u00ean (Restless Legs Syndrome).<\/p>\n

<\/p>\n

\u0110i\u1ec1u \u0111\u1ea7u ti\u00ean b\u1ea1n c\u1ea7n l\u00e0m l\u00e0 \u0111i\u1ec1u ch\u1ec9nh gh\u1ebf ng\u1ed3i. Ch\u00e2n c\u1ee7a b\u1ea1n kh\u00f4ng n\u00ean \u1edf v\u1ecb tr\u00ed \u201ctreo\u201d v\u00e0 c\u1ea1nh gh\u1ebf kh\u00f4ng \u00e9p ch\u1eb7t v\u00f9ng sau \u0111\u1ea7u g\u1ed1i. T\u01b0 th\u1ebf \u0111\u00fang l\u00e0 \u0111\u1eb7t b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n tr\u00ean s\u00e0n nh\u00e0 ho\u1eb7c gi\u00e1 \u0111\u1ee1 \u0111\u1eb7c bi\u1ec7t sao cho ch\u00e2n \u1edf g\u00f3c h\u01a1n 90 \u0111\u1ed9 m\u1ed9t ch\u00fat.<\/p>\n

2. T\u01b0 th\u1ebf ng\u1ed3i h\u1ea1n ch\u1ebf \u0111au l\u01b0ng<\/h2>\n

\u0110\u1ed9 s\u00e2u gh\u1ebf ng\u1ed3i ph\u1ea3i ph\u00f9 h\u1ee3p v\u1edbi chi\u1ec1u d\u00e0i h\u00f4ng c\u1ee7a b\u1ea1n. N\u1ebfu b\u1ea1n ng\u1ed3i tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf qu\u00e1 l\u1edbn, h\u00e3y \u0111\u1eb7t m\u1ed9t chi\u1ebfc g\u1ed1i d\u01b0\u1edbi eo \u0111\u1ec3 h\u1ed7 tr\u1ee3 m\u1ed9t ph\u1ea7n. Nh\u01b0 v\u1eady, b\u1ea1n s\u1ebd kh\u00f4ng b\u1ecb tr\u01b0\u1ee3t ng\u01b0\u1eddi xu\u1ed1ng v\u00e0 \u0111i\u1ec1u n\u00e0y h\u1ea1n ch\u1ebf s\u1ef1 c\u0103ng, \u0111au c\u01a1 sau l\u01b0ng.<\/p>\n

<\/p>\n

Gh\u1ebf ng\u1ed3i c\u1ea7n c\u00f3 l\u01b0ng d\u1ef1a tho\u1ea3i m\u00e1i v\u1edbi m\u1ed9t \u0111\u01b0\u1eddng cong t\u1ef1 nhi\u00ean \u0111\u1ec3 l\u01b0ng b\u1ea1n kh\u00f4ng u\u1ed1n th\u00e0nh h\u00ecnh d\u1ea5u h\u1ecfi.<\/p>\n

\u0110\u1eebng v\u1ed9i v\u00e0ng thay \u0111\u1ed5i t\u01b0 th\u1ebf \u0111\u1ed9t ng\u1ed9t n\u1ebfu c\u1ea3m th\u1ea5y kh\u00f4ng tho\u1ea3i m\u00e1i. H\u00e3y \u0111\u1ec3 c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n th\u01b0 gi\u00e3n v\u00e0 t\u1eeb t\u1eeb tr\u1edf v\u1ec1 t\u01b0 th\u1ebf \u0111\u00fang.<\/p>\n

3. T\u01b0 th\u1ebf h\u1ea1n ch\u1ebf m\u1ecfi tay<\/h2>\n

Khi b\u1ea1n l\u00e0m vi\u1ec7c \u1edf m\u00e1y t\u00ednh, tay b\u1ea1n ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c. S\u1ef1 qu\u00e1 t\u1ea3i v\u00e0 t\u01b0 th\u1ebf \u0111\u1ec3 tay sai c\u00f3 th\u1ec3 g\u00e2y \u0111au \u0111\u1edbn, dai d\u1eb3ng c\u0169ng nh\u01b0 hi\u1ec7n t\u01b0\u1ee3ng t\u00ea tay v\u00e0o bu\u1ed5i s\u00e1ng.<\/p>\n

<\/p>\n

B\u00e0n ph\u00edm v\u00e0 chu\u1ed9t n\u00ean \u0111\u1ec3 \u1edf ngang khu\u1ef7u tay. C\u1ed5 tay th\u1eb3ng v\u00e0 kh\u00f4ng l\u1eadt sang hai b\u00ean. Hai tay c\u1ee7a b\u1ea1n ph\u1ea3i t\u1ea1o m\u1ed9t g\u00f3c 90 \u0111\u1ed9 v\u1edbi m\u1eb7t b\u00e0n.<\/p>\n

4. T\u01b0 th\u1ebf ng\u1ed3i h\u1ea1n ch\u1ebf \u0111au c\u1ed5<\/h2>\n

\u0110\u1ec3 tr\u00e1nh \u0111au c\u1ed5 v\u00e0 \u0111\u1ea7u, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u0111\u1ec3 m\u00e0n h\u00ecnh m\u00e1y t\u00ednh \u0111\u00fang v\u1ecb tr\u00ed. N\u1ebfu m\u00e0n h\u00ecnh qu\u00e1 th\u1ea5p, b\u1ea1n s\u1ebd c\u00f3 xu h\u01b0\u1edbng ph\u1ea3i tr\u01b0\u1ee3t ng\u01b0\u1eddi xu\u1ed1ng gh\u1ebf \u0111\u1ec3 nh\u00ecn. \u0110i\u1ec1u n\u00e0y l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean m\u1eb7t tr\u01b0\u1edbc c\u1ee7a \u0111\u0129a \u0111\u1ec7m, c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn tho\u00e1t v\u1ecb ho\u1eb7c l\u1ed3i \u0111\u0129a \u0111\u1ec7m.<\/p>\n

\u00a0<\/div>\n

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B\u1ea1n c\u1ea7n ng\u1ed3i \u0111\u00fang t\u01b0 th\u1ebf tr\u00ean gh\u1ebf, nh\u1eafm m\u1eaft l\u1ea1i v\u00e0 th\u01b0 gi\u00e3n. Khi m\u1edf m\u1eaft ra, \u0111i\u1ec3m trung t\u00e2m c\u1ee7a m\u00e0n h\u00ecnh ph\u1ea3i \u1edf ngay tr\u01b0\u1edbc m\u1eaft b\u1ea1n. N\u1ebfu c\u1ea7n thi\u1ebft, h\u00e3y s\u1eed d\u1ee5ng m\u1ed9t gi\u00e1 h\u1ed7 tr\u1ee3 \u0111\u1ec3 \u0111\u01b0a m\u00e0n h\u00ecnh l\u00ean ngang t\u1ea7m m\u1eaft. \u0110i\u1ec1u n\u00e0y l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed5 v\u00e0 m\u1eaft c\u1ee7a b\u1ea1n.<\/p>\n

5. C\u00e1c h\u1ea1n ch\u1ebf m\u1ecfi v\u00e0 \u0111au m\u1eaft<\/h2>\n

Khi l\u00e0m vi\u1ec7c v\u1edbi m\u00e1y t\u00ednh qu\u00e1 l\u00e2u, b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7p m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 v\u1ec1 th\u1ecb gi\u00e1c nh\u01b0: m\u1edd m\u1eaft, kh\u00f4 m\u1eaft, \u0111\u1ecf m\u1eaft. Sau \u0111\u00f3 l\u00e0 \u0111au \u0111\u1ea7u v\u00e0 d\u1ec5 c\u00e1u gi\u1eadn. B\u1ea1n c\u1ea7n:<\/p>\n

\u0110i\u1ec1u ch\u1ec9nh l\u1ea1i m\u00e0n h\u00ecnh<\/strong>: C\u00e1c b\u00e1c s\u0129 cho r\u1eb1ng v\u1ecb tr\u00ed t\u1ed1i \u01b0u l\u00e0 \u0111i\u1ec3m ch\u00ednh gi\u1eefa m\u00e0n h\u00ecnh ph\u1ea3i ngang t\u1ea7m m\u1eaft v\u00e0 c\u00e1ch m\u1eb7t b\u1ea1n kho\u1ea3ng 50cm.<\/p>\n

Ch\u1ec9nh l\u1ea1i \u00e1nh s\u00e1ng m\u00e0n h\u00ecnh<\/strong>: N\u1ebfu b\u1ea1n \u0111\u1ec3 m\u00e1y t\u00ednh c\u1ea1nh c\u1eeda s\u1ed5, h\u00e3y di chuy\u1ec3n n\u00f3 ho\u1eb7c k\u00e9o r\u00e8m xu\u1ed1ng. B\u1ea1n c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh \u00e1nh s\u00e1ng, \u0111\u1ed9 t\u01b0\u01a1ng ph\u1ea3n v\u00e0 k\u00edch th\u01b0\u1edbc ch\u1eef tr\u00ean m\u00e1y t\u00ednh.<\/p>\n

<\/p>\n

S\u1eed d\u1ee5ng k\u00ednh m\u1eaft \u0111\u1eb7c bi\u1ec7t<\/strong>: C\u00e1ch n\u00e0y gi\u00fap h\u1ea1n ch\u1ebf ph\u1ea7n n\u00e0o t\u00e1c \u0111\u1ed9ng c\u1ee7a quang ph\u1ed5 t\u1eeb m\u00e0n h\u00ecnh m\u00e1y t\u00ednh. M\u1eaft b\u1ea1n s\u1ebd b\u1edbt b\u1ecb m\u1ecfi, th\u1ecb l\u1ef1c \u0111\u01b0\u1ee3c b\u1ea3o v\u1ec7.<\/p>\n

\u0110\u1eebng qu\u00ean c\u00e1c b\u00e0i t\u1eadp m\u1eaft<\/strong>: C\u1ee9 m\u1ed7i 20 ph\u00fat nh\u00ecn v\u00e0o m\u00e1y t\u00ednh, b\u1ea1n n\u00ean nh\u00ecn ra ngo\u00e0i c\u1eeda s\u1ed5 ho\u1eb7c m\u1ed9t \u0111i\u1ec3m \u1edf xa kho\u1ea3ng 20 gi\u00e2y.<\/p>\n

6. H\u1ea1n ch\u1ebf t\u0103ng c\u00e2n, b\u00e9o ph\u00ec<\/h2>\n

N\u1ebfu b\u1ea1n c\u00f3 l\u1ed1i s\u1ed1ng t\u0129nh, \u00edt v\u1eadn \u0111\u1ed9ng v\u00e0 th\u00edch \u0103n \u0111\u1ed3 ng\u1ecdt, cholesterol s\u1ebd t\u00edch t\u1ee5 b\u00ean trong m\u1ea1ch m\u00e1u, l\u00e0m xu\u1ea5t hi\u1ec7n c\u00e1c c\u1ea3m gi\u00e1c kh\u00f4ng tho\u1ea3i m\u00e1i: \u0111au, m\u1ec7t m\u1ecfi \u1edf ch\u00e2n v\u00e0 b\u00e0n ch\u00e2n, ph\u00f9 ch\u00e2n v\u00e0 huy\u1ebft \u00e1p cao. Tri\u1ec7u ch\u1ee9ng th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n v\u00e0o bu\u1ed5i t\u1ed1i.<\/p>\n

\u00a0<\/div>\n

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B\u1ea1n n\u00ean d\u00e0nh th\u1eddi gian t\u1eadp th\u1ec3 d\u1ee5c m\u1ed7i ng\u00e0y. Nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n kh\u00f4ng qu\u00e1 15 ph\u00fat v\u1edbi t\u1ea1 tay hay nh\u1eefng b\u00e0i t\u1eadp v\u1edbi th\u1ea3m Yoga s\u1ebd gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n t\u00ecnh h\u00ecnh. Ngo\u00e0i ra, b\u1ea1n h\u00e3y c\u1ed1 g\u1eafng \u0111i b\u1ed9 nhi\u1ec1u h\u01a1n v\u00e0 ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh.<\/p>\n

\u0110\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe sau nh\u1eefng gi\u1edd l\u00e0m vi\u1ec7c c\u00e1c c\u00f4 n\u00e0ng c\u00f4ng s\u1edf h\u00e3y s\u1eafm cho b\u1ea3n th\u00e2n nh\u1eefng d\u1ee5ng c\u1ee5 th\u1ec3 thao t\u1ea1i META.vn \u0111\u1ec3 t\u1ef1 luy\u1ec7n t\u1eadp t\u1ea1i nh\u00e0 nh\u00e9!<\/p>\n

C\u1ea3m \u01a1n c\u00e1c b\u1ea1n \u0111\u00e3 theo d\u00f5i b\u00e0i vi\u1ebft!<\/strong><\/em><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

C\u00e1c c\u00f4 n\u00e0ng c\u00f4ng s\u1edf c\u00f3 chung \u0111\u1eb7c \u0111i\u1ec3m th\u01b0\u1eddng ph\u1ea3i ng\u1ed3i m\u1ed9t ch\u1ed7 trong nhi\u1ec1u gi\u1edd v\u00e0 th\u01b0\u1eddng xuy\u00ean l\u00e0m vi\u1ec7c v\u1edbi m\u00e1y t\u00ednh. V\u00ec v\u1eady \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe cho b\u1ea3n th\u00e2n v\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00f4ng vi\u1ec7c c\u00e1c c\u00f4 n\u00e0ng c\u00f4ng s\u1edf h\u00e3y ghi nh\u1edb 6 th\u00f3i quen t\u01b0 th\u1ebf ng\u1ed3i l\u00e0m vi\u1ec7c d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 c\u00f3 s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 h\u1ea1n ch\u1ebf b\u00e9o ph\u00ec.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/40594"}],"collection":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/comments?post=40594"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/40594\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=40594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=40594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=40594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}