{"id":14896,"date":"2024-03-26T18:49:03","date_gmt":"2024-03-26T18:49:03","guid":{"rendered":"https:\/\/medbox.com\/?p=14896"},"modified":"2024-05-01T23:32:04","modified_gmt":"2024-05-01T23:32:04","slug":"exploring-the-impact-of-diet-vs-exercise-on-bone-health","status":"publish","type":"post","link":"https:\/\/medbox.com\/vi\/exploring-the-impact-of-diet-vs-exercise-on-bone-health\/","title":{"rendered":"Kh\u00e1m ph\u00e1 t\u00e1c \u0111\u1ed9ng c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng so v\u1edbi t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng"},"content":{"rendered":"

Ch\u00fang ta \u0111\u1ec1u bi\u1ebft r\u1eb1ng c\u1ea3 hai \u0103n ki\u00eang<\/a> V\u00e0 b\u00e0i t\u1eadp<\/a> r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng t\u1ed1t. Tuy nhi\u00ean, \u0111\u00f4i khi r\u1ea5t kh\u00f3 \u0111\u1ec3 t\u1eadp trung v\u00e0o c\u1ea3 hai. V\u1eady th\u00ec \u01b0u ti\u00ean h\u00e0ng \u0111\u1ea7u c\u1ee7a b\u1ea1n \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng l\u00e0 g\u00ec? Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng hay t\u1eadp th\u1ec3 d\u1ee5c? <\/p>\n\n\n\n

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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 \n\n B\u1eaft \u0111\u1ea7u<\/span>\n \n \n \n <\/a>\n\n <\/div>\n <\/div>\n <\/section>\n\n\n\n

M\u1eb7c d\u00f9 t\u1eadp th\u1ec3 d\u1ee5c v\u1eabn r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe v\u00e0 kh\u00f4ng c\u00f3 bi\u1ec7n ph\u00e1p thay th\u1ebf n\u00e0o kh\u00e1c, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n. <\/p>\n\n\n\n

N\u1ebfu kh\u00f4ng c\u00f3 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng c\u00f3 \u0111\u1ee7 vitamin D v\u00e0 canxi, b\u1ea1n s\u1ebd kh\u00f3 c\u00f3 th\u1ec3 duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng v\u00e0 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng ngay c\u1ea3 khi t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean. <\/p>\n\n\n\n

Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd th\u1ea3o lu\u1eadn chi ti\u1ebft v\u1ec1 nh\u1eefng g\u00ec c\u1ea7n thi\u1ebft \u0111\u1ec3 x\u00e2y d\u1ef1ng x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe h\u01a1n. Ch\u00fang t\u00f4i c\u0169ng s\u1ebd \u0111\u1ec1 c\u1eadp \u0111\u1ebfn c\u00e1c lo\u1ea1i dinh d\u01b0\u1ee1ng b\u1ea1n c\u1ea7n \u0111\u01b0a v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n h\u00e0ng ng\u00e0y \u0111\u1ec3 duy tr\u00ec x\u01b0\u01a1ng kh\u1ecfe m\u1ea1nh.<\/p>\n\n\n\n

\u0110i\u1ec1u g\u00ec l\u00e0m cho x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe: Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, t\u1eadp th\u1ec3 d\u1ee5c hay c\u1ea3 hai?<\/h2>\n\n\n\n

B\u1ea1n c\u00f3 bi\u1ebft x\u01b0\u01a1ng c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c l\u00e0m b\u1eb1ng collagen<\/a>, protein v\u00e0 kho\u00e1ng ch\u1ea5t (\u0111\u1eb7c bi\u1ec7t l\u00e0 canxi), v\u00e0 n\u01a1i l\u01b0u tr\u1eef canxi ch\u00ednh trong c\u01a1 th\u1ec3 b\u1ea1n l\u00e0 \u1edf x\u01b0\u01a1ng? <\/p>\n\n\n\n

Canxi l\u00e0 th\u00e0nh ph\u1ea7n c\u1ea5u t\u1ea1o n\u00ean x\u01b0\u01a1ng c\u1ee7a ch\u00fang ta; do \u0111\u00f3, khung x\u01b0\u01a1ng \u0111\u01b0\u1ee3c l\u00e0m ch\u1eafc kh\u1ecfe v\u00e0 c\u1ee9ng c\u00e1p th\u00f4ng qua qu\u00e1 tr\u00ecnh l\u1eafng \u0111\u1ecdng canxi. Canxi c\u0169ng gi\u00fap c\u01a1, tim v\u00e0 d\u00e2y th\u1ea7n kinh c\u1ee7a ch\u00fang ta ho\u1ea1t \u0111\u1ed9ng b\u00ecnh th\u01b0\u1eddng. <\/p>\n\n\n\n

V\u00ec c\u01a1 th\u1ec3 ch\u00fang ta kh\u00f4ng t\u1ef1 t\u1ea1o ra canxi m\u00e0 ch\u1ec9 nh\u1eadn \u0111\u01b0\u1ee3c th\u00f4ng qua ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, n\u00ean vi\u1ec7c duy tr\u00ec l\u01b0\u1ee3ng canxi n\u1ea1p v\u00e0o h\u00e0ng ng\u00e0y l\u00e0 r\u1ea5t quan tr\u1ecdng. \u0110\u1ec3 h\u1ea5p th\u1ee5 v\u00e0 s\u1eed d\u1ee5ng canxi, c\u01a1 th\u1ec3 c\u1ea7n vitamin D. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 canxi v\u00e0 vitamin D l\u00e0 nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng ch\u00ednh gi\u00fap x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe. L\u01b0\u1ee3ng canxi n\u1ea1p v\u00e0o kh\u00f4ng \u0111\u1ee7 theo th\u1eddi gian s\u1ebd khi\u1ebfn x\u01b0\u01a1ng y\u1ebfu h\u01a1n v\u00e0 l\u00e0m t\u0103ng nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng v\u00e0 g\u00e3y x\u01b0\u01a1ng.<\/p>\n\n\n\n

V\u1edbi l\u01b0\u1ee3ng vitamin D, canxi v\u00e0 c\u00e1c kho\u00e1ng ch\u1ea5t kh\u00e1c \u0111\u1ea7y \u0111\u1ee7, x\u01b0\u01a1ng s\u1ebd nh\u1eadn \u0111\u01b0\u1ee3c dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe. Do \u0111\u00f3, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0 y\u1ebfu t\u1ed1 \u0111\u1ea7u ti\u00ean duy tr\u00ec x\u01b0\u01a1ng kh\u1ecfe m\u1ea1nh. <\/p>\n\n\n\n

M\u1ed9t y\u1ebfu t\u1ed1 kh\u00e1c l\u00e0 t\u1eadp th\u1ec3 d\u1ee5c. T\u1eadp th\u1ec3 d\u1ee5c k\u00edch th\u00edch x\u01b0\u01a1ng ch\u1ecbu \u0111\u1ef1ng v\u00e0 th\u00edch nghi v\u1edbi \u00e1p l\u1ef1c m\u00e0 ch\u00fang g\u1eb7p ph\u1ea3i th\u00f4ng qua g\u1eafng s\u1ee9c, khi\u1ebfn ch\u00fang kh\u1ecfe h\u01a1n v\u00e0 ch\u1ed1ng l\u1ea1i ch\u1ea5n th\u01b0\u01a1ng v\u00e0 g\u00e3y x\u01b0\u01a1ng t\u1ed1t h\u01a1n. V\u00ed d\u1ee5, c\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c \u0111\u1ec1 kh\u00e1ng c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i, nh\u01b0 \u0111i b\u1ed9 nhanh, n\u00e2ng t\u1ea1, \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, leo c\u1ea7u thang ho\u1eb7c ch\u1ea1y b\u1ed9, gi\u00fap t\u0103ng c\u01b0\u1eddng x\u01b0\u01a1ng v\u00e0 c\u01a1. <\/p>\n\n\n\n

T\u00f3m l\u1ea1i, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng nh\u1ea5t trong vi\u1ec7c duy tr\u00ec x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe, nh\u01b0ng t\u1eadp th\u1ec3 d\u1ee5c gi\u00fap duy tr\u00ec s\u1ee9c m\u1ea1nh c\u1ee7a x\u01b0\u01a1ng, gi\u00fap x\u01b0\u01a1ng c\u00f3 kh\u1ea3 n\u0103ng ch\u1ed1ng l\u1ea1i t\u00e9 ng\u00e3 v\u00e0 g\u00e3y x\u01b0\u01a1ng.<\/p>\n\n\n\n

Ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0o t\u1ed1t nh\u1ea5t cho x\u01b0\u01a1ng? <\/h2>\n\n\n\n

Nh\u01b0 \u0111\u00e3 th\u1ea3o lu\u1eadn, ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u vitamin D v\u00e0 canxi l\u00e0 c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u1eef cho x\u01b0\u01a1ng kh\u1ecfe m\u1ea1nh v\u00e0 ch\u1eafc kh\u1ecfe. C\u00f3 nhi\u1ec1u ngu\u1ed3n th\u1ef1c ph\u1ea9m kh\u00e1c nhau bao g\u1ed3m \u0111\u1ee7 l\u01b0\u1ee3ng vitamin D v\u00e0 canxi, bao g\u1ed3m c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa nh\u01b0 s\u1eefa, s\u1eefa chua, ph\u00f4 mai, rau l\u00e1 xanh v\u00e0 l\u00f2ng \u0111\u1ecf tr\u1ee9ng.<\/p>\n\n\n\n

B\u1ed5 sung nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng v\u00e0 ng\u0103n ng\u1eeba nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng, ch\u1ea5n th\u01b0\u01a1ng v\u00e0 c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh l\u00e0m x\u01b0\u01a1ng y\u1ebfu \u0111i nh\u01b0 lo\u00e3ng x\u01b0\u01a1ng v\u00e0 c\u00f2i x\u01b0\u01a1ng. <\/p>\n\n\n\n

Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i t\u1eeb 18 \u2013 70 c\u1ea7n \u00edt nh\u1ea5t 600 IU (\u0110\u01a1n v\u1ecb qu\u1ed1c t\u1ebf<\/a>) vitamin D m\u1ed7i ng\u00e0y. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi tr\u00ean 70 tu\u1ed5i, l\u01b0\u1ee3ng vitamin D khuy\u1ebfn ngh\u1ecb h\u00e0ng ng\u00e0y l\u00e0 800 IU. \u0110\u1ed1i v\u1edbi canxi, l\u01b0\u1ee3ng khuy\u1ebfn ngh\u1ecb h\u00e0ng ng\u00e0y l\u00e0 1.000 mg cho \u0111\u1ed9 tu\u1ed5i t\u1eeb 18 \u0111\u1ebfn 70, v\u00e0 \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi tr\u00ean 70 tu\u1ed5i, l\u01b0\u1ee3ng khuy\u1ebfn ngh\u1ecb h\u00e0ng ng\u00e0y l\u00e0 1.200 mg. Ngo\u00e0i l\u01b0\u1ee3ng h\u1ea5p th\u1ee5 t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, c\u01a1 th\u1ec3 c\u1ea7n ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u vitamin D. <\/p>\n\n\n\n

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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 \n\n T\u00ecm hi\u1ec3u th\u00eam<\/span>\n \n \n \n <\/a>\n\n <\/div>\n <\/div>\n <\/section>\n\n\n\n

Ngu\u1ed3n cung c\u1ea5p canxi t\u1ed1t nh\u1ea5t: <\/h3>\n\n\n
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\n\n \n \n \n \n \n \"Muesli\n <\/picture>\n\n<\/figure>\n<\/div>\n\n\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 danh s\u00e1ch c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u canxi m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 \u0111\u01b0a v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n h\u00e0ng ng\u00e0y \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng m\u1ea5t m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng: <\/p>\n\n\n\n

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  • H\u1ea1t, bao g\u1ed3m h\u1ea1t v\u1eebng, h\u1ea1t anh t\u00fac, h\u1ea1t chia ho\u1eb7c h\u1ea1t c\u1ea7n t\u00e2y. \u0102n 1 th\u00eca canh t\u1ea5t c\u1ea3 ho\u1eb7c b\u1ea5t k\u1ef3 lo\u1ea1i h\u1ea1t n\u00e0o trong s\u1ed1 n\u00e0y s\u1ebd \u0111\u00e1p \u1ee9ng h\u01a1n 7 \u2013 10% gi\u00e1 tr\u1ecb canxi \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb h\u00e0ng ng\u00e0y. Ngo\u00e0i ra, h\u1ea1t l\u00e0 ngu\u1ed3n protein v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh l\u00fd t\u01b0\u1edfng. <\/li>\n\n\n\n
  • C\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa, nh\u01b0 1 c\u1ed1c s\u1eefa chua \u00edt b\u00e9o ho\u1eb7c ph\u00f4 mai parmesan<\/li>\n\n\n\n
  • \u0110\u1eadu v\u00e0 \u0111\u1eadu l\u0103ng<\/li>\n\n\n\n
  • C\u00e1 h\u1ed3i \u0111\u00f3ng h\u1ed9p <\/li>\n\n\n\n
  • 1 c\u1ed1c rau l\u00e1 xanh, ch\u1eb3ng h\u1ea1n nh\u01b0 rau bina<\/li>\n\n\n\n
  • 28 gram h\u1ea1nh nh\u00e2n  <\/li>\n\n\n\n
  • N\u01b0\u1edbc cam<\/li>\n<\/ul>\n\n\n\n

    Ngu\u1ed3n cung c\u1ea5p vitamin D t\u1ed1t nh\u1ea5t  <\/h3>\n\n\n\n

    K\u1ebft h\u1ee3p vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u vitamin D l\u00e0 c\u00e1ch l\u00fd t\u01b0\u1edfng \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u vitamin D v\u00e0 gi\u1eef cho x\u01b0\u01a1ng kh\u1ecfe m\u1ea1nh. <\/p>\n\n\n\n

    Ngo\u00e0i vi\u1ec7c th\u00fac \u0111\u1ea9y s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng, vitamin D c\u00f2n r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh c\u00e1c ch\u1ee9c n\u0103ng kh\u00e1c c\u1ee7a c\u01a1 th\u1ec3, ch\u1eb3ng h\u1ea1n nh\u01b0 c\u00e1c ch\u1ee9c n\u0103ng li\u00ean quan \u0111\u1ebfn n\u00e3o ho\u1eb7c h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch. Vitamin D c\u0169ng c\u00f3 th\u1ec3 c\u00f3 l\u1ee3i cho c\u01a1 v\u00e0 r\u0103ng c\u1ee7a ch\u00fang ta. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1ecb thi\u1ebfu vitamin D, c\u00f3 th\u1ec3 c\u1ea7n b\u1ed5 sung vitamin D c\u00f9ng v\u1edbi c\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m.<\/p>\n\n\n\n

    Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m gi\u00e0u vitamin D:<\/p>\n\n\n\n

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    • L\u00f2ng \u0111\u1ecf tr\u1ee9ng<\/li>\n\n\n\n
    • N\u1ea5m<\/li>\n\n\n\n
    • C\u00e1 b\u00e9o (c\u00e1 h\u1ed3i, c\u00e1 h\u1ed3i v\u00e2n)<\/li>\n\n\n\n
    • D\u1ea7u gan c\u00e1 tuy\u1ebft<\/li>\n\n\n\n
    • N\u1ea5m<\/li>\n<\/ul>\n
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