{"id":13103,"date":"2023-11-29T12:02:16","date_gmt":"2023-11-29T12:02:16","guid":{"rendered":"https:\/\/medbox.com\/?p=13103"},"modified":"2024-05-01T23:51:49","modified_gmt":"2024-05-01T23:51:49","slug":"proven-strategies-for-keeping-your-bones-strong","status":"publish","type":"post","link":"https:\/\/medbox.com\/vi\/proven-strategies-for-keeping-your-bones-strong\/","title":{"rendered":"C\u00e1c chi\u1ebfn l\u01b0\u1ee3c \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh \u0111\u1ec3 gi\u1eef cho x\u01b0\u01a1ng c\u1ee7a b\u1ea1n ch\u1eafc kh\u1ecfe"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Khi ch\u00fang ta gi\u00e0 \u0111i, x\u01b0\u01a1ng c\u1ee7a ch\u00fang ta t\u1ef1 nhi\u00ean tr\u1edf n\u00ean \u00edt \u0111\u1eb7c v\u00e0 ch\u1eafc h\u01a1n. V\u00ec x\u01b0\u01a1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c h\u1ed7 tr\u1ee3 v\u00e0 t\u1ea1o c\u1ea5u tr\u00fac cho c\u01a1 th\u1ec3, n\u00ean vi\u1ec7c ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 ng\u0103n ng\u1eeba m\u1ed9t v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe ph\u1ed5 bi\u1ebfn \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 <a href=\"https:\/\/medbox.com\/vi\/a-guide-to-osteoporosis-and-exercise\/\">lo\u00e3ng x\u01b0\u01a1ng<\/a> trong nh\u1eefng n\u0103m cu\u1ed1i \u0111\u1eddi.<\/span><\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">Nh\u1eadn thu\u1ed1c c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i tr\u01b0\u1edbc v\u00e0 giao h\u00e0ng m\u00e0 kh\u00f4ng m\u1ea5t th\u00eam chi ph\u00ed<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"B\u1eaft \u0111\u1ea7u\" >\n\n          <span class=\"wrapp-title-link\">B\u1eaft \u0111\u1ea7u<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<p><span style=\"font-weight: 400;\">Lo\u00e3ng x\u01b0\u01a1ng l\u00e0 t\u00ecnh tr\u1ea1ng x\u01b0\u01a1ng c\u1ee7a ch\u00fang ta tr\u1edf n\u00ean gi\u00f2n v\u00e0 d\u1ec5 g\u00e3y h\u01a1n, ngay c\u1ea3 khi b\u1ecb ng\u00e3 ho\u1eb7c tai n\u1ea1n nh\u1eb9. T\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn s\u1ef1 \u0111\u1ed9c l\u1eadp v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng n\u00f3i chung khi ch\u00fang ta gi\u00e0 \u0111i.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng ph\u1ee5 n\u1eef, \u0111\u1eb7c bi\u1ec7t l\u00e0 sau th\u1eddi k\u1ef3 m\u00e3n kinh, c\u00f3 th\u1ec3 m\u1ea5t t\u1edbi 20% m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, khi\u1ebfn h\u1ecd c\u00f3 nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng cao h\u01a1n so v\u1edbi nam gi\u1edbi. Do \u0111\u00f3, vi\u1ec7c duy tr\u00ec x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe ng\u00e0y c\u00e0ng tr\u1edf n\u00ean quan tr\u1ecdng khi ch\u00fang ta gi\u00e0 \u0111i.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">D\u01b0\u1edbi \u0111\u00e2y, ch\u00fang t\u00f4i \u0111\u00e3 ph\u00e1c th\u1ea3o m\u1ed9t s\u1ed1 chi\u1ebfn l\u01b0\u1ee3c t\u1ef1 nhi\u00ean v\u00e0 hi\u1ec7u qu\u1ea3 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u00e0o th\u00f3i quen h\u00e0ng ng\u00e0y \u0111\u1ec3 gi\u00fap x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe v\u00e0 gi\u1ea3m nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng ho\u1eb7c t\u00e9 ng\u00e3 khi b\u1ea1n t\u1eadn h\u01b0\u1edfng nh\u1eefng n\u0103m th\u00e1ng tu\u1ed5i gi\u00e0.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Chi\u1ebfn l\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 \u0111\u1ec3 duy tr\u00ec x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0110\u00e1p \u1ee9ng \u0111\u1ee7 l\u01b0\u1ee3ng canxi c\u1ea7n thi\u1ebft h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright\">\n\n                                \n    \n  <picture>\n    <source type=\"image\/webp\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/calcium-rich-foods-100x0-c-default.webp 100w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/calcium-rich-foods-200x0-c-default.webp 200w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/calcium-rich-foods-400x0-c-default.webp 400w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/calcium-rich-foods.webp 420w\">\n    <source type=\"image\/jpeg\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/calcium-rich-foods-100x0-c-default.jpg 100w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/calcium-rich-foods-200x0-c-default.jpg 200w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/calcium-rich-foods-400x0-c-default.jpg 400w, https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/calcium-rich-foods.jpg 420w\">\n    <img class=\"\" width=\"420\" height=\"280\" alt=\"Foods High in Calcium\" src=\"https:\/\/medbox.com\/wp-content\/uploads\/2023\/11\/calcium-rich-foods.jpg\" loading=\"lazy\">\n  <\/picture>\n\n<\/figure>\n<\/div>\n\n\n<p><span style=\"font-weight: 400;\">Canxi l\u00e0 ng\u01b0\u1eddi b\u1ea1n t\u1ed1t nh\u1ea5t c\u1ee7a x\u01b0\u01a1ng v\u00e0 c\u1ea7n thi\u1ebft cho <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-Consumer\/#:~:text=Calcium%20is%20a%20mineral%20your,giving%20them%20structure%20and%20hardness.\">x\u00e2y d\u1ef1ng v\u00e0 duy tr\u00ec x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe<\/a>. 99% canxi m\u00e0 b\u1ea1n ti\u00eau th\u1ee5 t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u01b0\u1ee3c l\u01b0u tr\u1eef trong x\u01b0\u01a1ng v\u00e0 1% c\u00f2n l\u1ea1i n\u1eb1m trong c\u01a1, m\u00e1u v\u00e0 c\u00e1c m\u00f4 kh\u00e1c.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Trong qu\u00e1 tr\u00ecnh h\u00ecnh th\u00e0nh x\u01b0\u01a1ng, canxi c\u00f9ng v\u1edbi c\u00e1c kho\u00e1ng ch\u1ea5t kh\u00e1c \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o x\u01b0\u01a1ng \u0111\u1ec3 t\u1ea1o n\u00ean m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 l\u00e0m cho x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i, thi\u1ebfu canxi trong c\u01a1 th\u1ec3 khi\u1ebfn x\u01b0\u01a1ng m\u1ea5t d\u1ea7n m\u1eadt \u0111\u1ed9, d\u1ec5 b\u1ecb g\u00e3y h\u01a1n. <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Do \u0111\u00f3, vi\u1ec7c b\u1ed5 sung \u0111\u1ee7 l\u01b0\u1ee3ng canxi l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe c\u1ee7a x\u01b0\u01a1ng. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u canxi h\u00e0ng ng\u00e0y c\u1ee7a m\u00ecnh theo hai c\u00e1ch: <\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">B\u1eb1ng c\u00e1ch \u0103n<\/span><b> th\u1ef1c ph\u1ea9m gi\u00e0u canxi<\/b><span style=\"font-weight: 400;\">, bao g\u1ed3m c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa (v\u00ed d\u1ee5, s\u1eefa chua, s\u1eefa \u0111\u1eadu ph\u1ee5 v\u00e0 pho m\u00e1t), rau (nh\u01b0 c\u1ea3i xo\u0103n, b\u00f4ng c\u1ea3i xanh v\u00e0 c\u1ea3i th\u1ea3o), c\u00e1 (c\u00e1 h\u1ed3i) v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t (h\u1ea1nh nh\u00e2n)&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">B\u1eb1ng c\u00e1ch l\u1ea5y <\/span><b>b\u1ed5 sung canxi<\/b><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u1eb7c d\u00f9 nhu c\u1ea7u canxi h\u00e0ng ng\u00e0y ch\u00ednh x\u00e1c ph\u1ee5 thu\u1ed9c v\u00e0o \u0111\u1ed9 tu\u1ed5i, gi\u1edbi t\u00ednh v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c, nhu c\u1ea7u canxi h\u00e0ng ng\u00e0y \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb cho ng\u01b0\u1eddi l\u1edbn d\u01b0\u1edbi 50 tu\u1ed5i l\u00e0 1.000 mg v\u00e0 \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi l\u1edbn t\u1eeb 50 tu\u1ed5i tr\u1edf l\u00ean, l\u01b0\u1ee3ng khuy\u1ebfn ngh\u1ecb l\u00e0 1.200 mg. Gi\u1edbi h\u1ea1n canxi tr\u00ean \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb l\u00e0 2.500 mg\/ng\u00e0y \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi l\u1edbn t\u1eeb 18 \u0111\u1ebfn 50 tu\u1ed5i v\u00e0 2.000 mg\/ng\u00e0y \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi tr\u00ean 50 tu\u1ed5i. Vi\u1ec7c b\u1ed5 sung \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 b\u1ec7nh nh\u00e2n l\u1edbn tu\u1ed5i c\u00f3 nguy c\u01a1 thi\u1ebfu canxi cao h\u01a1n, bao g\u1ed3m nh\u1eefng ng\u01b0\u1eddi theo ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay, kh\u00f4ng dung n\u1ea1p lactose ho\u1eb7c c\u00f3 ti\u1ec1n s\u1eed b\u1ec7nh \u0111\u01b0\u1eddng ru\u1ed9t c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 canxi, ch\u1eb3ng h\u1ea1n nh\u01b0 b\u1ec7nh vi\u00eam ru\u1ed9t.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">T\u0103ng c\u01b0\u1eddng h\u1ea5p th\u1ee5 vitamin D<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Gi\u1ed1ng nh\u01b0 canxi, Vitamin D c\u0169ng r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng t\u1ed1t. Vitamin D gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n h\u1ea5p th\u1ee5 canxi v\u00e0 n\u1ebfu kh\u00f4ng c\u00f3 \u0111\u1ee7 vitamin D,&nbsp;<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2669834\/#:~:text=Optimal%20vitamin%20D%20levels%20are,%25%20%5B1%E2%80%A2%E2%80%A2%5D.\"><span style=\"font-weight: 400;\">c\u01a1 th\u1ec3 ch\u1ec9 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 \u0111\u01b0\u1ee3c 10-15% canxi<\/span><\/a><span style=\"font-weight: 400;\">, ngay c\u1ea3 khi b\u1ea1n ti\u00eau th\u1ee5 nhi\u1ec1u canxi.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Khi b\u1ea1n kh\u00f4ng \u0111\u1ee7 vitamin D, c\u01a1 th\u1ec3 s\u1ebd b\u1eaft \u0111\u1ea7u l\u1ea5y canxi t\u1eeb x\u01b0\u01a1ng, khi\u1ebfn x\u01b0\u01a1ng y\u1ebfu \u0111i v\u00e0 cu\u1ed1i c\u00f9ng l\u00e0 m\u1ea5t x\u01b0\u01a1ng.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00e1ch l\u1edbn nh\u1ea5t v\u00e0 t\u1ef1 nhi\u00ean nh\u1ea5t \u0111\u1ec3 t\u0103ng m\u1ee9c vitamin D c\u1ee7a b\u1ea1n l\u00e0 ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi. Khi tia UV t\u1eeb m\u1eb7t tr\u1eddi chi\u1ebfu v\u00e0o da b\u1ea1n, ch\u00fang s\u1ebd k\u00edch ho\u1ea1t s\u1ea3n xu\u1ea5t vitamin D trong c\u01a1 th\u1ec3 b\u1ea1n.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00e1c ngu\u1ed3n gi\u00e0u vitamin D kh\u00e1c l\u00e0 n\u1ea5m, n\u01b0\u1edbc cam, tr\u1ee9ng, gan b\u00f2, c\u00e1 (nh\u01b0 c\u00e1 h\u1ed3i, c\u00e1 h\u1ed3i v\u00e2n, c\u00e1 thu v\u00e0 c\u00e1 ng\u1eeb), t\u00f4m, pho m\u00e1t, b\u01a1, s\u1eefa t\u0103ng c\u01b0\u1eddng v\u00e0 ng\u0169 c\u1ed1c. U\u1ed1ng thu\u1ed1c b\u1ed5 sung l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn n\u1ebfu b\u1ea1n kh\u00f4ng ngh\u0129 r\u1eb1ng m\u00ecnh s\u1ebd nh\u1eadn \u0111\u1ee7 vitamin D t\u1eeb th\u1ef1c ph\u1ea9m v\u00e0 \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">L\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 b\u1ea1n n\u00ean l\u1ea5y <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\"><span style=\"font-weight: 400;\">600-800 IU vitamin D m\u1ed7i ng\u00e0y<\/span><\/a><span style=\"font-weight: 400;\"> n\u1ebfu b\u1ea1n t\u1eeb 50 tu\u1ed5i tr\u1edf l\u00ean. M\u1eb7c d\u00f9 vi\u1ec7c b\u1ed5 sung vitamin D n\u00f3i chung l\u00e0 an to\u00e0n, nh\u01b0ng vi\u1ec7c b\u1ed5 sung qu\u00e1 m\u1ee9c c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u00e1o b\u00f3n, bu\u1ed3n n\u00f4n ho\u1eb7c nguy c\u01a1 s\u1ecfi th\u1eadn.<\/span><\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">Kh\u00f4ng c\u00f2n ph\u1ea3i ph\u00e2n lo\u1ea1i thu\u1ed1c n\u1eefa! Nh\u00e0 thu\u1ed1c c\u1ee7a ch\u00fang t\u00f4i s\u1ebd ph\u00e2n lo\u1ea1i tr\u01b0\u1edbc v\u00e0 \u0111\u00f3ng g\u00f3i thu\u1ed1c c\u1ee7a b\u1ea1n<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"T\u00ecm hi\u1ec3u th\u00eam\" >\n\n          <span class=\"wrapp-title-link\">T\u00ecm hi\u1ec3u th\u00eam<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">Tham gia ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng c\u1ee7a b\u1ea1n. T\u1eadp th\u1ec3 d\u1ee5c, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u00e0i t\u1eadp ch\u1ecbu tr\u1ecdng l\u01b0\u1ee3ng (v\u00ed d\u1ee5 nh\u01b0 \u0111i b\u1ed9, ch\u1ea1y b\u1ed9, \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i ho\u1eb7c leo c\u1ea7u thang) v\u00e0 c\u00e1c b\u00e0i t\u1eadp s\u1ee9c b\u1ec1n (v\u00ed d\u1ee5 nh\u01b0 ch\u1ed1ng \u0111\u1ea9y ho\u1eb7c n\u00e2ng t\u1ea1), kh\u00f4ng ch\u1ec9 gi\u00fap x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp m\u00e0 c\u00f2n \u0111\u1eb7c bi\u1ec7t h\u1eefu \u00edch \u0111\u1ec3 duy tr\u00ec x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">T\u1eadp th\u1ec3 d\u1ee5c h\u00e0ng ng\u00e0y \u00edt nh\u1ea5t 30 ph\u00fat c\u00f3 th\u1ec3 gi\u00fap x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe h\u01a1n v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh m\u1ea5t x\u01b0\u01a1ng khi b\u1ea1n gi\u00e0 \u0111i. <\/span><a href=\"https:\/\/www.cochranelibrary.com\/cdsr\/doi\/10.1002\/14651858.CD007146.pub3\/full\"><span style=\"font-weight: 400;\">h\u1ecdc<\/span><\/a><span style=\"font-weight: 400;\"> cho th\u1ea5y t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean l\u00e0m t\u0103ng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i v\u00e0 gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3 v\u00e0 g\u00e3y x\u01b0\u01a1ng. Kh\u00f4ng bao gi\u1edd l\u00e0 qu\u00e1 mu\u1ed9n \u0111\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eadp th\u1ec3 d\u1ee5c.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">B\u1ecf thu\u1ed1c l\u00e1 v\u00e0 gi\u1ea3m l\u01b0\u1ee3ng r\u01b0\u1ee3u ti\u00eau th\u1ee5<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u thu\u1ed1c l\u00e1 ho\u1eb7c r\u01b0\u1ee3u \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng. V\u00ed d\u1ee5, h\u00fat thu\u1ed1c v\u00e0 u\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ph\u1ed5i v\u00e0 gan c\u1ee7a b\u1ea1n m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng c\u1ee7a b\u1ea1n. C\u1ea3 hai y\u1ebfu t\u1ed1 n\u00e0y \u0111\u1ec1u c\u1ea3n tr\u1edf kh\u1ea3 n\u0103ng c\u1ee7a c\u00e1c t\u1ebf b\u00e0o x\u01b0\u01a1ng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 t\u1ebf b\u00e0o t\u1ea1o x\u01b0\u01a1ng h\u00ecnh th\u00e0nh x\u01b0\u01a1ng m\u1edbi v\u00e0 g\u00e2y ra s\u1ef1 suy y\u1ebfu c\u1ee7a x\u01b0\u01a1ng hi\u1ec7n c\u00f3. T\u1ebf b\u00e0o t\u1ea1o x\u01b0\u01a1ng l\u00e0 m\u1ed9t lo\u1ea1i t\u1ebf b\u00e0o tham gia v\u00e0o qu\u00e1 tr\u00ecnh s\u1ea3n xu\u1ea5t t\u1ebf b\u00e0o x\u01b0\u01a1ng v\u00e0 ch\u1eefa l\u00e0nh x\u01b0\u01a1ng hi\u1ec7n c\u00f3.&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n h\u00fat thu\u1ed1c v\u00e0 u\u1ed1ng r\u01b0\u1ee3u th\u01b0\u1eddng xuy\u00ean, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng v\u00e0 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh m\u1ea5t x\u01b0\u01a1ng khi b\u1ea1n gi\u00e0 \u0111i. Do \u0111\u00f3, vi\u1ec7c cai thu\u1ed1c l\u00e1 v\u00e0 h\u1ea1n ch\u1ebf u\u1ed1ng r\u01b0\u1ee3u qu\u00e1 m\u1ee9c \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb \u0111\u1ec3 c\u00f3 s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng t\u1ed1t h\u01a1n khi v\u1ec1 gi\u00e0. <\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Th\u00eam \u0111\u1ee7 protein v\u00e0o \u0111\u0129a c\u1ee7a b\u1ea1n<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Protein kh\u00f4ng ch\u1ec9 l\u00e0m t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 m\u00e0 c\u00f2n gi\u00fap x\u01b0\u01a1ng c\u1ee7a b\u1ea1n kh\u1ecfe m\u1ea1nh v\u00e0 ch\u1eafc kh\u1ecfe. Tr\u00ean th\u1ef1c t\u1ebf, 50% x\u01b0\u01a1ng c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c t\u1ea1o th\u00e0nh t\u1eeb protein. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24552750\/\"><span style=\"font-weight: 400;\">Nghi\u00ean c\u1ee9u<\/span><\/a><span style=\"font-weight: 400;\"> cho th\u1ea5y r\u1eb1ng ph\u1ee5 n\u1eef, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ee5 n\u1eef sau m\u00e3n kinh, c\u00f3 v\u1ebb c\u00f3 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng t\u1ed1t h\u01a1n khi h\u1ecd ti\u00eau th\u1ee5 nhi\u1ec1u protein h\u01a1n.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Do \u0111\u00f3, \u0103n nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u protein nh\u01b0 s\u1eefa, tr\u1ee9ng, th\u1ecbt gia c\u1ea7m tr\u1eafng, \u0111\u1eadu l\u0103ng, th\u1ecbt b\u00f2 n\u1ea1c, t\u00f4m v\u00e0 \u0111\u1eadu n\u00e0nh c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe khi b\u1ea1n gi\u00e0 \u0111i.&nbsp;<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ki\u1ec3m tra m\u1eadt \u0111\u1ed9 kho\u00e1ng ch\u1ea5t x\u01b0\u01a1ng c\u1ee7a b\u1ea1n<\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">V\u00ec kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng c\u1ee7a b\u1ea1n c\u00f3 xu h\u01b0\u1edbng gi\u1ea3m theo tu\u1ed5i t\u00e1c, n\u00ean \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i ki\u1ec3m tra m\u1eadt \u0111\u1ed9 kho\u00e1ng ch\u1ea5t x\u01b0\u01a1ng. X\u00e9t nghi\u1ec7m m\u1eadt \u0111\u1ed9 kho\u00e1ng ch\u1ea5t x\u01b0\u01a1ng (BMD) gi\u00fap x\u00e1c \u0111\u1ecbnh m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng b\u1eb1ng c\u00e1ch \u0111o m\u1ee9c canxi v\u00e0 c\u00e1c kho\u00e1ng ch\u1ea5t kh\u00e1c trong x\u01b0\u01a1ng. V\u00ed d\u1ee5, x\u01b0\u01a1ng ch\u1ee9a nhi\u1ec1u kho\u00e1ng ch\u1ea5t h\u01a1n s\u1ebd \u0111\u1eb7c h\u01a1n, ch\u1eafc h\u01a1n v\u00e0 \u00edt c\u00f3 kh\u1ea3 n\u0103ng b\u1ecb g\u00e3y h\u01a1n.&nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu BMD th\u1ea5p, x\u01b0\u01a1ng c\u1ee7a b\u1ea1n \u0111\u00e3 m\u1ea5t qu\u00e1 nhi\u1ec1u kho\u00e1ng ch\u1ea5t (m\u1eadt \u0111\u1ed9) v\u00e0 kh\u00f4ng \u0111\u1ee7 ch\u1eafc \u0111\u1ec3 ch\u1ed1ng l\u1ea1i \u00e1p l\u1ef1c. \u0110i\u1ec1u n\u00e0y khi\u1ebfn b\u1ea1n c\u00f3 nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng cao h\u01a1n. H\u00e3y trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 v\u1ec1 vi\u1ec7c b\u1ea1n c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c h\u01b0\u1edfng l\u1ee3i t\u1eeb vi\u1ec7c ki\u1ec3m tra m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng hay kh\u00f4ng. <\/span><\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">MedBox: Kh\u00f4ng bao gi\u1edd ph\u1ea3i ph\u00e2n lo\u1ea1i thu\u1ed1c n\u1eefa<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/vi\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn\" >\n\n          <span class=\"wrapp-title-link\">\u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\">T\u00c0I LI\u1ec6U THAM KH\u1ea2O:<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Padilla Col\u00f3n, CJ, Molina-V\u00e9lez, IL, Frontera-Rodr\u00edguez, M., Garc\u00eda-Ferr\u00e9, A., Rivera, BP, Cintr\u00f3n-V\u00e9lez, G., &amp; Frontera-Rodr\u00edguez, S. (2018). M\u1ea5t kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 x\u01b0\u01a1ng \u1edf ng\u01b0\u1eddi cao tu\u1ed5i: Nh\u1eefng ti\u1ebfn b\u1ed9 trong ch\u1ea9n \u0111o\u00e1n v\u00e0 \u0111i\u1ec1u tr\u1ecb. <\/span><i><span style=\"font-weight: 400;\">T\u1ea1p ch\u00ed Y sinh h\u1ecdc (Sydney, NSW)<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">3<\/span><\/i><span style=\"font-weight: 400;\">, 40. https:\/\/doi.org\/10.7150\/jbm.23390<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Khazai, N., Judd, SE, &amp; Tangpricha, V. (2008). Canxi v\u00e0 Vitamin D: S\u1ee9c kh\u1ecfe x\u01b0\u01a1ng v\u00e0 ngo\u00e0i x\u01b0\u01a1ng. <\/span><i><span style=\"font-weight: 400;\">B\u00e1o c\u00e1o hi\u1ec7n t\u1ea1i v\u1ec1 b\u1ec7nh th\u1ea5p kh\u1edbp<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">10<\/span><\/i><span style=\"font-weight: 400;\">(2), 110. https:\/\/doi.org\/10.1007\/s11926-008-0020-y<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Gillespie, LD, Robertson, MC, Gillespie, WJ, Sherrington, C., Gates, S., Clemson, L., &amp; Lamb, SE (2012). C\u00e1c bi\u1ec7n ph\u00e1p can thi\u1ec7p \u0111\u1ec3 ng\u0103n ng\u1eeba t\u00e9 ng\u00e3 \u1edf ng\u01b0\u1eddi cao tu\u1ed5i s\u1ed1ng trong c\u1ed9ng \u0111\u1ed3ng. <\/span><i><span style=\"font-weight: 400;\">C\u01a1 s\u1edf d\u1eef li\u1ec7u Cochrane v\u1ec1 c\u00e1c b\u00e0i t\u1ed5ng quan c\u00f3 h\u1ec7 th\u1ed1ng<\/span><\/i><span style=\"font-weight: 400;\">, (9). https:\/\/doi.org\/10.1002\/14651858.CD007146.pub3<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Beasley, JM, LaCroix, AZ, Larson, JC, Huang, Y., Neuhouser, ML, Tinker, LF, \u2026 &amp; Prentice, RL (2014). L\u01b0\u1ee3ng protein \u0111\u01b0\u1ee3c hi\u1ec7u chu\u1ea9n b\u1eb1ng ch\u1ec9 s\u1ed1 sinh h\u1ecdc v\u00e0 s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng trong c\u00e1c th\u1eed nghi\u1ec7m l\u00e2m s\u00e0ng v\u00e0 nghi\u00ean c\u1ee9u quan s\u00e1t c\u1ee7a S\u00e1ng ki\u1ebfn S\u1ee9c kh\u1ecfe Ph\u1ee5 n\u1eef. <\/span><i><span style=\"font-weight: 400;\">T\u1ea1p ch\u00ed Dinh d\u01b0\u1ee1ng l\u00e2m s\u00e0ng Hoa K\u1ef3<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">99<\/span><\/i><span style=\"font-weight: 400;\">(4), 934-940.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Ebeling, P., Daly, R., Kerr, D., &amp; Kimlin, M. (2013). X\u00e2y d\u1ef1ng x\u01b0\u01a1ng kh\u1ecfe m\u1ea1nh trong su\u1ed1t cu\u1ed9c \u0111\u1eddi: m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c d\u1ef1a tr\u00ean b\u1eb1ng ch\u1ee9ng \u0111\u1ec3 ng\u0103n ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng \u1edf \u00dac. <\/span><i><span style=\"font-weight: 400;\">T\u1ea1p ch\u00ed Y khoa \u00dac<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">2<\/span><\/i><span style=\"font-weight: 400;\">(Ph\u1ea7n 1), 1-9.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Rudrapal, M., &amp; Chetia, D. (2017). Canxi v\u00e0 vitamin D th\u00f4ng qua ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng cho x\u01b0\u01a1ng kh\u1ecfe m\u1ea1nh. <\/span><i><span style=\"font-weight: 400;\">Khoa h\u1ecdc Everymans<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">52<\/span><\/i><span style=\"font-weight: 400;\">, 190-5.<\/span><\/li>\n<\/ol>\n<div class=\"acf-fields-container\" data-post-id=\"13103\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","protected":false},"excerpt":{"rendered":"<p>Khi ch\u00fang ta gi\u00e0 \u0111i, x\u01b0\u01a1ng t\u1ef1 nhi\u00ean tr\u1edf n\u00ean k\u00e9m \u0111\u1eb7c v\u00e0 y\u1ebfu h\u01a1n. V\u00ec x\u01b0\u01a1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c n\u00e2ng \u0111\u1ee1 v\u00e0 t\u1ea1o c\u1ea5u tr\u00fac cho c\u01a1 th\u1ec3, vi\u1ec7c ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 ng\u0103n ng\u1eeba m\u1ed9t v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe ph\u1ed5 bi\u1ebfn g\u1ecdi l\u00e0 lo\u00e3ng x\u01b0\u01a1ng \u1edf tu\u1ed5i gi\u00e0. Lo\u00e3ng x\u01b0\u01a1ng l\u00e0 t\u00ecnh tr\u1ea1ng x\u01b0\u01a1ng tr\u1edf n\u00ean gi\u00f2n v\u00e0 d\u1ec5 g\u00e3y, ngay c\u1ea3 khi ch\u1ec9 b\u1ecb ng\u00e3 ho\u1eb7c tai n\u1ea1n nh\u1eb9. T\u00ecnh tr\u1ea1ng n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn s\u1ef1 t\u1ef1 l\u1eadp v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng n\u00f3i chung khi ch\u00fang ta gi\u00e0 \u0111i.<\/p>","protected":false},"author":16,"featured_media":13104,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":true,"footnotes":""},"categories":[57],"tags":[24,29,72,81,82,109,112],"class_list":["post-13103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-nutrition","tag-exercise","tag-diet","tag-smoking","tag-alcohol","tag-bones","tag-for-seniors","tag-health-nutrition"],"acf":[],"canto_acf_fields":"<div class=\"acf-fields-container\" data-post-id=\"13103\" data-canto-acf=\"true\"><\/div><style>\r\n        .acf-fields-container {\r\n            margin: 2em 0;\r\n            width: 100%;\r\n            clear: both;\r\n        }\r\n        .acf-field-image {\r\n            margin: 1.5em 0;\r\n            position: relative;\r\n        }\r\n        .acf-field-label {\r\n            margin-bottom: 1em;\r\n        }\r\n        .acf-image {\r\n            max-width: 100%;\r\n            height: auto;\r\n            display: block;\r\n            margin: 1em 0;\r\n        }\r\n    <\/style>","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Proven Strategies for Keeping Your Bones Strong<\/title>\n<meta name=\"description\" content=\"In this article, we discuss the effective strategies to keep your bones strong as you age. 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Ti\u1ebfn s\u0129 Hong l\u00e0 gi\u00e1o s\u01b0 hi\u1ec7n \u0111ang gi\u1ea3ng d\u1ea1y t\u1ea1i Tr\u01b0\u1eddng L\u00e3o khoa USC v\u00e0 Tr\u01b0\u1eddng Y khoa USC Keck, v\u00e0 \u0111\u00e3 nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u gi\u1ea3i th\u01b0\u1edfng gi\u1ea3ng d\u1ea1y. Ph\u1ea7n b\u1ed5 \u00edch nh\u1ea5t trong c\u00f4ng vi\u1ec7c c\u1ee7a \u00f4ng l\u00e0 cung c\u1ea5p d\u1ecbch v\u1ee5 ch\u0103m s\u00f3c c\u00f3 \u00fd ngh\u0129a c\u00f3 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ec7nh nh\u00e2n. C\u00e1c l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ee7a \u00f4ng bao g\u1ed3m l\u00e3o khoa, dinh d\u01b0\u1ee1ng l\u00e2m s\u00e0ng, l\u00e3o khoa, s\u1ee9c kh\u1ecfe t\u00edch h\u1ee3p v\u00e0 y h\u1ecdc ch\u00ednh x\u00e1c. C\u00e1c l\u0129nh v\u1ef1c nghi\u00ean c\u1ee9u hi\u1ec7n t\u1ea1i c\u1ee7a Ti\u1ebfn s\u0129 Hong bao g\u1ed3m nghi\u00ean c\u1ee9u dinh d\u01b0\u1ee1ng v\u00e0 c\u00e1c y\u1ebfu t\u1ed1 chuy\u1ec3n h\u00f3a g\u00f3p ph\u1ea7n g\u00e2y ra c\u00e1c b\u1ec7nh v\u00e0 t\u00ecnh tr\u1ea1ng li\u00ean quan \u0111\u1ebfn tu\u1ed5i t\u00e1c. Trong th\u1eddi gian r\u1ea3nh r\u1ed7i, Ti\u1ebfn s\u0129 Hong th\u00edch ch\u1ea1y b\u1ed9, \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, du l\u1ecbch v\u00e0 n\u1ea5u \u0103n.","url":"https:\/\/medbox.com\/vi\/author\/kurt-hong\/"}]}},"_links":{"self":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts\/13103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/comments?post=13103"}],"version-history":[{"count":0,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/posts\/13103\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/media\/13104"}],"wp:attachment":[{"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/media?parent=13103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/categories?post=13103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medbox.com\/vi\/wp-json\/wp\/v2\/tags?post=13103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}