\n $\"B\u00e0i$ \n <\/div>

Yoga r\u1ea5t t\u1ed1t cho ng\u01b0\u1eddi b\u1ec7nh hen (hen ph\u1ebf qu\u1ea3n).<\/p>\n<\/figcaption><\/figure>\n

2. C\u00e1c b\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t cho ng\u01b0\u1eddi b\u1ec7nh hen<\/strong><\/h2>\n2.1 B\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c <\/em><\/h2>\n
B\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c (hay t\u1eadp \u0111\u1ec1 kh\u00e1ng) l\u00e0 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u00fap mang l\u1ea1i s\u1ef1 d\u1ebbo dai, \u0111\u1ed9 b\u1ec1n v\u00e0 s\u1ee9c m\u1ea1nh cho c\u01a1 b\u1eafp\u2026 th\u00f4ng qua vi\u1ec7c \u0111\u1ec3 cho c\u01a1 b\u1eafp t\u1ef1 ch\u1ed1ng l\u1ea1i v\u1edbi m\u1ed9t l\u1ef1c ho\u1eb7c tr\u1ecdng l\u01b0\u1ee3ng nh\u1ea5t \u0111\u1ecbnh, c\u00f3 th\u1ec3 l\u00e0 t\u1ea1, d\u00e2y kh\u00e1ng l\u1ef1c, t\u1eadp v\u1edbi m\u00e1y ho\u1eb7c th\u1eadm ch\u00ed l\u00e0 l\u1ea5y tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u00e0m l\u1ef1c c\u1ea3n (ch\u1eb3ng h\u1ea1n nh\u01b0 ch\u1ed1ng \u0111\u1ea9y)\u2026<\/p>\n
Khi t\u1eadp kh\u00e1ng l\u1ef1c, ng\u01b0\u1eddi t\u1eadp c\u1ea7n \u0111\u1ea9y c\u01a1 th\u1ec3 ra xa h\u01a1n so v\u1edbi l\u1ef1c \u0111\u1ea9y t\u00e1c \u0111\u1ed9ng, sao cho \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c \u0111\u00edch l\u00e0 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn nh\u00f3m c\u01a1 \u0111\u1ec3 l\u00e0m t\u0103ng c\u00f4ng l\u1ef1c v\u00e0 t\u0103ng s\u1ee9c b\u1ec1n cho c\u01a1.<\/p>\n
M\u1ee9c t\u1ea1 ho\u1eb7c m\u1ee9c kh\u00e1ng l\u1ef1c ph\u1ea3i t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi 6 ho\u1eb7c 7\/10 l\u1ea7n, \u0111\u1ed1i v\u1edbi m\u1ee9c g\u1eafng s\u1ee9c \u0111\u01b0\u1ee3c c\u1ea3m nh\u1eadn. N\u00ean th\u1ef1c hi\u1ec7n 2- 4 hi\u1ec7p. M\u1ed7i hi\u1ec7p 10-15 l\u1ea7n, v\u1edbi 3-4 ph\u00fat ngh\u1ec9 gi\u1eefa c\u00e1c hi\u1ec7p. T\u1ea7n su\u1ea5t t\u1eadp luy\u1ec7n s\u1ee9c \u0111\u1ec1 kh\u00e1ng, \u00edt nh\u1ea5t hai ng\u00e0y m\u1ed7i tu\u1ea7n v\u00e0 c\u00f3 \u00edt nh\u1ea5t 1 ng\u00e0y ngh\u1ec9 ng\u01a1i gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp.<\/p>\n
H\u00e3y nh\u1edb r\u1eb1ng, m\u1ee5c ti\u00eau l\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n c\u01a1 b\u1eafp \u0111\u1ec3 ng\u01b0\u1eddi b\u1ec7nh c\u00f3 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y s\u1ebd b\u1edbt c\u0103ng th\u1eb3ng h\u01a1n, gi\u00fap gi\u1ea3m kh\u00f3 th\u1edf ho\u1eb7c t\u1ee9c ng\u1ef1c.<\/p>\n
Ngo\u00e0i ra, ng\u01b0\u1eddi b\u1ecb hen khi u\u1ed1ng k\u00e9o d\u00e0i \u0111i\u1ec1u tr\u1ecb b\u1eb1ng corticosteroid c\u00f3 th\u1ec3 g\u00e2y teo c\u01a1. \u0110i\u1ec1u n\u00e0y l\u00e0m gi\u1ea3m s\u1ee9c m\u1ea1nh, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf chi d\u01b0\u1edbi. Do \u0111\u00f3, c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh n\u00e0y s\u1ebd mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch h\u01a1n n\u1eefa cho s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a ng\u01b0\u1eddi b\u1ec7nh.<\/p>\n
L\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp s\u1ee9c \u0111\u1ec1 kh\u00e1ng<\/em><\/strong><\/p>\n
– Tr\u00e1nh n\u00edn th\u1edf khi n\u00e2ng t\u1ea1 v\u00ec c\u00f3 l\u00e0m \u1ea3nh h\u01b0\u1edfng t\u1edbi huy\u1ebft \u00e1p, ph\u00e1t tri\u1ec3n nh\u1ecbp tim b\u1ea5t th\u01b0\u1eddng, ho\u1eb7c nguy c\u01a1 b\u1ea5t t\u1ec9nh\u2026<\/p>\n
– N\u1ebfu ng\u01b0\u1eddi b\u1ec7nh c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 kh\u1edbp ho\u1eb7c c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c, h\u00e3y trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 v\u1ec1 th\u1eddi gian v\u00e0 c\u00e1ch th\u1ee9c t\u1eadp luy\u1ec7n an to\u00e0n, ph\u00f9 h\u1ee3p v\u00e0 hi\u1ec7u qu\u1ea3\u2026<\/p>\n
2.2 \u0110i b\u1ed9 <\/em><\/h2>\n\u0110i b\u1ed9<\/a> l\u00e0 h\u00ecnh th\u1ee9c th\u1ec3 d\u1ee5c ph\u1ed5 bi\u1ebfn, d\u1ec5 th\u1ef1c hi\u1ec7n \u1edf m\u1ecdi l\u00fac, m\u1ecdi n\u01a1i\u2026 gi\u00fap c\u1ea3i thi\u1ec7n dung t\u00edch ph\u1ed5i. N\u00ean \u0111i b\u1ed9 30 ph\u00fat m\u1ed7i l\u1ea7n (v\u1edbi 5 ph\u00fat kh\u1edfi \u0111\u1ed9ng v\u00e0 h\u1ea1 nhi\u1ec7t), \u0111\u1ed3ng th\u1eddi \u0111i b\u1ed9 v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i \u0111\u1ebfn nhanh \u2013 nh\u1eb1m m\u1ee5c \u0111\u00edch duy tr\u00ec nh\u1ecbp tim t\u1ed1i \u0111a \u1edf m\u1ee9c 60-75%.<\/p>\n
M\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y, nh\u1eefng ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh ch\u1ec9 \u0111i b\u1ed9 ba l\u1ea7n m\u1ed9t tu\u1ea7n, trong 12 tu\u1ea7n c\u00f3 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t b\u1ec7nh hen v\u00e0 m\u1ee9c \u0111\u1ed9 th\u1ec3 ch\u1ea5t t\u1ed1t h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng \u0111i b\u1ed9.<\/p>\n
1.3 Yoga<\/em><\/h2>\nYoga<\/a> r\u1ea5t t\u1ed1t cho ng\u01b0\u1eddi b\u1ec7nh hen (hen ph\u1ebf qu\u1ea3n), v\u00ec gi\u00fap ng\u01b0\u1eddi b\u1ec7nh ki\u1ec3m so\u00e1t h\u01a1i th\u1edf. \u0110\u00e2y l\u00e0 c\u00e1c b\u00e0i t\u1eadp k\u1ebft h\u1ee3p c\u1ea3 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n, \u0111\u01b0a c\u01a1 th\u1ec3 v\u1ec1 tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng, gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n c\u00e1c tri\u1ec7u ch\u1ee9ng h\u00f4 h\u1ea5p \u1edf b\u1ec7nh nh\u00e2n hen suy\u1ec5n.<\/p>\n
C\u00e1c b\u00e0i t\u1eadp th\u1edf v\u00e0 t\u01b0 th\u1ebf trong yoga gi\u00fap th\u01b0 gi\u00e3n c\u00e1c c\u01a1 trong \u0111\u01b0\u1eddng th\u1edf v\u00e0 gi\u00fap n\u1edf ng\u1ef1c. T\u00e1c d\u1ee5ng l\u00e0m d\u1ecbu c\u1ee7a yoga c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 l\u00ean c\u01a1n hen, c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng c\u1ee7a b\u1ec7nh nh\u00e2n.<\/p>\n
Nhi\u1ec1u b\u1ec7nh nh\u00e2n hen c\u1ea3m th\u1ea5y th\u1edf t\u1ed1t h\u01a1n khi ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp yoga. Ngo\u00e0i ra, yoga c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 tu\u1ea7n ho\u00e0n n\u00ean h\u1ed7 tr\u1ee3 h\u00f4 h\u1ea5p t\u1ed1t h\u01a1n. Ch\u00fang gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng v\u00e0 lo \u00e2u.<\/p>\n
2.4 T\u1eadp th\u1edf<\/b><\/em><\/p>\n
T\u1eadp th\u1edf l\u00e0 m\u1ed9t li\u1ec7u ph\u00e1p b\u1ed5 sung c\u00f9ng v\u1edbi s\u1eed d\u1ee5ng thu\u1ed1c v\u00e0 c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb hen ti\u00eau chu\u1ea9n kh\u00e1c, gi\u00fap l\u00e0m gi\u1ea3m tri\u1ec7u ch\u1ee9ng c\u1ee7a b\u1ec7nh.<\/span><\/p>\n
Hen l\u00e0 m\u1ed9t b\u1ec7nh m\u1ea1n t\u00ednh c\u1ee7a \u0111\u01b0\u1eddng h\u00f4 h\u1ea5p. Khi xu\u1ea5t hi\u1ec7n c\u01a1n hen, l\u1edbp ni\u00eam m\u1ea1c c\u1ee7a \u1ed1ng ph\u1ebf qu\u1ea3n s\u1ebd s\u01b0ng l\u00ean, vi\u00eam nhi\u1ec5m v\u00e0 d\u1ec5 b\u1ecb k\u00edch \u1ee9ng. S\u1ef1 co th\u1eaft v\u00e0 vi\u00eam nhi\u1ec5m s\u1ebd l\u00e0m thu h\u1eb9p c\u00e1c \u0111\u01b0\u1eddng d\u1eabn kh\u00ed, l\u00e0m gi\u1ea3m l\u01b0u l\u01b0\u1ee3ng kh\u00f4ng kh\u00ed ra v\u00e0o ph\u1ed5i. Khi t\u00ecnh tr\u1ea1ng ph\u00f9 n\u1ec1 tr\u1edf n\u00ean nghi\u00eam tr\u1ecdng, \u0111\u01b0\u1eddng d\u1eabn kh\u00ed b\u1ecb t\u1eafc ngh\u1ebdn, khi\u1ebfn ng\u01b0\u1eddi b\u1ec7nh s\u1ebd ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi t\u00ecnh tr\u1ea1ng kh\u00f3 th\u1edf, th\u1edd kh\u00f2 kh\u00e8\u2026<\/span><\/p>\n
M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp th\u1edf t\u1ed1t cho ng\u01b0\u1eddi b\u1ec7n suy\u1ec5n nh\u01b0:<\/b><\/em><\/p>\n
– T\u1eadp th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh (c\u00f2n g\u1ecdi l\u00e0 th\u1edf b\u1ee5ng)<\/em><\/p>\n
Trong th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh, ng\u01b0\u1eddi b\u1ec7nh s\u1ebd h\u1ecdc c\u00e1ch th\u1edf t\u1eeb v\u00f9ng xung quanh c\u01a1 ho\u00e0nh, thay v\u00ec t\u1eeb ng\u1ef1c. K\u1ef9 thu\u1eadt n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 ho\u00e0nh, l\u00e0m ch\u1eadm nh\u1ecbp th\u1edf v\u00e0 gi\u1ea3m nhu c\u1ea7u oxy c\u1ee7a c\u01a1 th\u1ec3.<\/span><\/p>\n
\u0110\u1ec3 luy\u1ec7n th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh:<\/span><\/p>\n
\n
N\u1eb1m ng\u1eeda (\u0111\u1ea7u g\u1ed1i cong v\u00e0 k\u00ea m\u1ed9t chi\u1ebfc g\u1ed1i d\u01b0\u1edbi \u0111\u1ea7u g\u1ed1i), ho\u1eb7c ng\u1ed3i th\u1eb3ng tr\u00ean gh\u1ebf.<\/em><\/li>\n
M\u1ed9t tay \u0111\u1eb7t l\u00ean ng\u1ef1c, m\u1ed9t tay \u0111\u1eb7t l\u00ean b\u1ee5ng (\u0111\u1ec3 c\u1ea3m nh\u1eadn di \u0111\u1ed9ng c\u1ee7a b\u1ee5ng v\u00e0 ng\u1ef1c).<\/em><\/li>\n
H\u00edt v\u00e0o b\u1eb1ng m\u0169i (m\u00edm m\u00f4i), b\u1ee5ng ph\u00ecnh ra (tay \u1edf b\u1ee5ng \u0111i l\u00ean)<\/em><\/li>\n
Th\u1edf ra t\u1eeb t\u1eeb b\u1eb1ng mi\u1ec7ng ch\u00fam m\u00f4i l\u1ea1i (gi\u1ed1ng nh\u01b0 th\u1ed5i s\u00e1o), b\u1ee5ng x\u1eb9p xu\u1ed1ng (tay \u1edf b\u1ee5ng \u0111i xu\u1ed1ng).<\/em><\/li>\n
H\u00edt v\u00e0o 1-2 th\u00ec th\u1edf ra 1-2-3-4 (g\u1ea5p \u0111\u00f4i l\u00fac h\u00edt v\u00e0o).<\/em><\/li>\n<\/ul>\n
– Ph\u01b0\u01a1ng ph\u00e1p th\u1edf Buteyko (th\u1edf ch\u1eadm, s\u00e2u)<\/em><\/h2>\n
\u1ede ng\u01b0\u1eddi b\u1ec7nh hen, th\u1edf nhanh c\u00f3 th\u1ec3 l\u00e0m t\u0103ng c\u00e1c tri\u1ec7u ch\u1ee9ng nh\u01b0 kh\u00f3 th\u1edf. V\u00ec v\u1eady, \u00e1p d\u1ee5ng c\u00e1ch th\u1edf ch\u1eadm, s\u00e2u (c\u00f2n g\u1ecdi l\u00e0 ph\u01b0\u01a1ng ph\u00e1p th\u1edf Buteyko) s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a hen v\u00e0 gi\u00fap gi\u1ea3m nhu c\u1ea7u d\u00f9ng thu\u1ed1c. \u0110\u00e2y l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c \u0111i\u1ec1u tr\u1ecb kh\u00f4ng y t\u1ebf kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n b\u1ec7nh hen m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n c\u00e1c r\u1ed1i lo\u1ea1n h\u00f4 h\u1ea5p kh\u00e1c.<\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/strong><\/p>\n
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Ng\u1ed3i tr\u00ean s\u00e0n ho\u1eb7c tr\u00ean gh\u1ebf, th\u1eb3ng l\u01b0ng.<\/em><\/li>\n
Th\u01b0 gi\u00e3n c\u00e1c c\u01a1 h\u00f4 h\u1ea5p c\u1ee7a b\u1ea1n.<\/em><\/li>\n
H\u00edt th\u1edf b\u00ecnh th\u01b0\u1eddng trong v\u00e0i ph\u00fat.<\/em><\/li>\n
Sau khi th\u1edf ra th\u01b0 gi\u00e3n (d\u00f9ng ng\u00f3n tr\u1ecf v\u00e0 ng\u00f3n c\u00e1i \u0111\u1ec3 b\u1ecbt m\u0169i) v\u00e0 gi\u1eef h\u01a1i th\u1edf c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t, cho \u0111\u1ebfn khi c\u1ea3m th\u1ea5y mu\u1ed1n th\u1edf) v\u00e0 sau \u0111\u00f3 h\u00edt v\u00e0o.<\/em><\/li>\n
H\u00edt th\u1edf b\u00ecnh th\u01b0\u1eddng trong \u00edt nh\u1ea5t 10 gi\u00e2y.<\/em><\/li>\n
L\u1eb7p l\u1ea1i v\u00e0i l\u1ea7n t\u1eeb b\u01b0\u1edbc 4 \u0111\u1ebfn b\u01b0\u1edbc 5<\/em><\/li>\n<\/ul>\n
L\u01b0u \u00fd: Khi t\u1eadp k\u1ef9 thu\u1eadt th\u1edf Buteyko, h\u00e3y lu\u00f4n h\u00edt v\u00e0o th\u1edf ra b\u1eb1ng m\u0169i. N\u1ebfu b\u1ea5t c\u1ee9 l\u00fac n\u00e0o ng\u01b0\u1eddi b\u1ec7nh c\u1ea3m th\u1ea5y lo l\u1eafng, kh\u00f3 th\u1edf ho\u1eb7c kh\u00f3 ch\u1ecbu d\u1eef d\u1ed9i, h\u00e3y ng\u1eebng t\u1eadp v\u00e0 h\u00edt th\u1edf b\u00ecnh th\u01b0\u1eddng. Khi \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 ti\u1ebfn b\u1ed9, ng\u01b0\u1eddi b\u1ec7nh c\u00f3 th\u1ec3 n\u00edn th\u1edf trong th\u1eddi gian d\u00e0i h\u01a1n. Theo th\u1eddi gian, c\u00f3 th\u1ec3 gi\u1eef t\u1ea1m d\u1eebng h\u01a1i th\u1edf t\u1ed1i \u0111a trong 2 ph\u00fat.<\/p>\n
– Th\u1edf ch\u00fam m\u00f4i<\/em><\/h2>\n
Th\u1edf ch\u00fam m\u00f4i l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 gi\u1ea3m b\u1edbt t\u00ecnh tr\u1ea1ng kh\u00f3 th\u1edf. C\u1ea7n ch\u1ecdn v\u1ecb tr\u00ed tho\u00e1ng m\u00e1t, kh\u00f4ng kh\u00ed trong l\u00e0nh, m\u1ed9t chi\u1ebfc gh\u1ebf c\u00f3 b\u00e0nh t\u1ef1a \u1edf sau \u0111\u1ec3 khi c\u1ea7n c\u00f3 th\u1ec3 t\u1ef1a v\u00e0o (gh\u1ebf ng\u1ed3i ph\u1ea3i ch\u1eafc ch\u1eafn).<\/p>\n
Khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c c\u1ea7n ng\u1ed3i th\u1eb3ng l\u01b0ng, t\u01b0 th\u1ebf tho\u1ea3i m\u00e1i, th\u01b0 gi\u00e3n th\u1ea3 l\u1ecfng c\u00e1c c\u01a1. Hai ch\u00e2n \u0111\u1eb7t b\u1eb1ng v\u00e0 vu\u00f4ng g\u00f3c v\u1edbi m\u1eb7t \u0111\u1ea5t, hai tay \u0111\u1eb7t tho\u1ea3i m\u00e1i l\u00ean \u0111\u00f9i.<\/p>\n
K\u1ef9 thu\u1eadt th\u1edf nh\u01b0 sau:<\/p>\n
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H\u00edt v\u00e0o b\u1eb1ng m\u0169i (m\u00edm m\u00f4i).<\/em><\/li>\n
Th\u1edf ra t\u1eeb t\u1eeb b\u1eb1ng mi\u1ec7ng ch\u00fam m\u00f4i l\u1ea1i (gi\u1ed1ng nh\u01b0 th\u1ed5i s\u00e1o).<\/em><\/li>\n
H\u00edt v\u00e0o 1-2, th\u1edf ra 1-2-3-4 (g\u1ea5p \u0111\u00f4i l\u00fac h\u00edt v\u00e0o).<\/em><\/li>\n<\/ul>\n
Khi h\u00edt v\u00e0o v\u00e0 th\u1edf ra kh\u00f4ng c\u1ea7n g\u1eafng s\u1ee9c qu\u00e1 m\u1ee9c m\u00e0 ch\u1ec9 c\u1ea7n h\u00edt s\u00e2u v\u1eeba s\u1ee9c c\u00f9ng v\u1edbi th\u1edf ra v\u1eeba s\u1ee9c (n\u1ebfu h\u00edt s\u00e2u \u0111\u01b0\u1ee3c th\u00ec c\u00e0ng t\u1ed1t nh\u01b0ng \u0111\u1eebng c\u1ed1 qu\u00e1 s\u1ee9c). L\u1eb7p \u0111i l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c h\u00edt th\u1edf n\u00e0y h\u00e0ng ng\u00e0y. N\u00ean t\u1eadp th\u1edf th\u01b0\u1eddng xuy\u00ean. Khi n\u00e0o kh\u00f3 th\u1edf hay v\u1eadn \u0111\u1ed9ng th\u00ec h\u00e3y d\u00f9ng c\u00e1ch h\u00edt th\u1edf n\u00e0y. T\u1eadp m\u1ed7i ng\u00e0y \u00edt nh\u1ea5t 3 l\u1ea7n (m\u1ed7i l\u1ea7n 15 ph\u00fat). Sau khi quen d\u1ea7n c\u00f3 th\u1ec3 d\u00f9ng c\u00e1ch th\u1edf n\u00e0y li\u00ean t\u1ee5c h\u00e0ng ng\u00e0y v\u00e0 th\u1ef1c h\u00e0nh ch\u00fang th\u01b0\u1eddng xuy\u00ean, c\u00f3 th\u1ec3 gi\u00fap ng\u01b0\u1eddi b\u1ec7nh ki\u1ec3m so\u00e1t t\u1ed1t h\u01a1n c\u00e1c tri\u1ec7u ch\u1ee9ng hen c\u1ee7a m\u00ecnh.<\/p>\n
2.5 B\u01a1i l\u1ed9i<\/a><\/em><\/strong><\/p>\n
B\u01a1i l\u1ed9i l\u00e0 h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n r\u1ea5t t\u1ed1t cho ph\u1ed5i. Khi b\u01a1i, vi\u1ec7c h\u00edt th\u1edf kh\u00f4ng kh\u00ed qua c\u1ea3 m\u0169i v\u00e0 mi\u1ec7ng gi\u00fap c\u01a1 th\u1ec3 \u0111\u00e0o th\u1ea3i t\u1ed1t carbon dioxide, t\u1eeb \u0111\u00f3 gi\u00fap gi\u1ea3m t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi qua v\u1eadn \u0111\u1ed9ng. N\u00f3 c\u0169ng gi\u00fap th\u00fac \u0111\u1ea9y kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t h\u01a1i th\u1edf t\u1ed1t khi b\u1ea1n \u1ed5n \u0111\u1ecbnh nh\u1ecbp \u0111i\u1ec7u v\u1edbi m\u1ed7i nh\u1ecbp b\u01a1i v\u00e0 h\u00edt th\u1edf nhi\u1ec1u kh\u00f4ng kh\u00ed \u1ea5m v\u00e0 \u1ea9m trong khi b\u01a1i. Ngo\u00e0i ra, b\u01a1i l\u1ed9i kh\u00f4ng nh\u1eefng t\u1ed1t cho ph\u1ed5i m\u00e0 c\u00f2n t\u1ed1t cho c\u1ea3 tim.<\/p>\n
L\u01b0u \u00fd, clo t\u1eeb b\u1ec3 b\u01a1i c\u00f3 th\u1ec3 l\u00e0 t\u00e1c nh\u00e2n g\u00e2y ra b\u1ec7nh v\u00ec n\u00f3 c\u00f3 th\u1ec3 g\u00e2y k\u00edch \u1ee9ng \u0111\u01b0\u1eddng th\u1edf c\u1ee7a ng\u01b0\u1eddi b\u1ec7nh. N\u1ebfu b\u1ea1n kh\u00f4ng ph\u1ea3i l\u00e0 ng\u01b0\u1eddi b\u01a1i l\u1ed9i th\u01b0\u1eddng xuy\u00ean, h\u00e3y th\u1eed b\u01a1i trong 10 ph\u00fat xem c\u00f3 ph\u1ea3n \u1ee9ng g\u00ec kh\u00f4ng, n\u1ebfu an to\u00e0n c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c.<\/p>\n
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3. Nh\u1eefng l\u01b0u \u00fd khi t\u1eadp luy\u1ec7n<\/strong><\/h2>\n
Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch r\u1ed9ng r\u00e3i cho nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh hen. Th\u1ef1c hi\u1ec7n h\u01a1n 150 ph\u00fat m\u1ed7i tu\u1ea7n ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u1edf m\u1ee9c \u0111\u1ed9 v\u1eeba ph\u1ea3i \u0111\u1ebfn m\u1ea1nh m\u1ebd s\u1ebd mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch bao g\u1ed3m c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng ph\u1ed5i v\u00e0 ki\u1ec3m so\u00e1t b\u1ec7nh hen.<\/p>\n
<\/p>\n
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\n $\"m\u1ed9t$ \n <\/div>\n
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Tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o th\u1eddi \u0111i\u1ec3m l\u1ea1nh nh\u1ea5t trong ng\u00e0y.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n
– Th\u1eddi \u0111i\u1ec3m t\u1eadp luy\u1ec7n t\u1ed1t nh\u1ea5t trong ng\u00e0y<\/em><\/strong><\/p>\n
Tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c v\u00e0o th\u1eddi \u0111i\u1ec3m l\u1ea1nh nh\u1ea5t trong ng\u00e0y (s\u00e1ng s\u1edbm ho\u1eb7c bu\u1ed5i t\u1ed1i). Ngo\u00e0i ra, kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c khi \u00f4 nhi\u1ec5m ho\u1eb7c ch\u1ea5t g\u00e2y d\u1ecb \u1ee9ng \u0111ang \u1edf m\u1ee9c cao nh\u1ea5t.<\/p>\n
L\u00ean k\u1ebf ho\u1ea1ch t\u1eadp th\u1ec3 d\u1ee5c khi b\u1ea1n \u00edt c\u00f3 kh\u1ea3 n\u0103ng b\u1ecb l\u00ean c\u01a1n, gi\u1eefa bu\u1ed5i s\u00e1ng mu\u1ed9n th\u01b0\u1eddng l\u00e0 t\u1ed1t nh\u1ea5t.<\/p>\n
– \u0110ang \u1ed1m c\u00f3 n\u00ean t\u1eadp kh\u00f4ng?<\/em><\/strong><\/p>\n
N\u00ean tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c v\u1edbi c\u00e1c tr\u01b0\u1eddng h\u1ee3p:<\/p>\n
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V\u1eeba b\u1ecb l\u00ean c\u01a1n hen g\u1ea7n \u0111\u00e2y<\/em><\/li>\n
G\u1ea7n \u0111\u00e2y b\u1ecb nhi\u1ec5m tr\u00f9ng \u0111\u01b0\u1eddng h\u00f4 h\u1ea5p<\/em><\/li>\n
\u0110ang b\u1ecb hen n\u1eb7ng\u2026<\/em><\/li>\n<\/ul>\n
– C\u00e1ch t\u1eadp luy\u1ec7n kh\u00f4ng g\u00e2y h\u1ea1i<\/em><\/strong><\/p>\n
+ Lu\u00f4n c\u00f3 th\u1eddi gian kh\u1edfi \u0111\u1ed9ng v\u00e0 h\u1ea1 nhi\u1ec7t trong t\u1eadp luy\u1ec7n: Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng trong 10 ph\u00fat v\u00e0 h\u1ea1 nhi\u1ec7t trong 10 ph\u00fat tr\u01b0\u1edbc khi ng\u1eebng h\u1eb3n (thay v\u00ec t\u1eadp luy\u1ec7n ngay v\u00e0 d\u1eebng \u0111\u1ed9t ng\u1ed9t), \u0111\u1ec3 gi\u00fap cho c\u01a1 th\u1ec3 quen d\u1ea7n v\u1edbi ho\u1ea1t \u0111\u1ed9ng. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m th\u1eddi gian v\u00e0 m\u1ee9c \u0111\u1ed9 nghi\u00eam tr\u1ecdng c\u1ee7a c\u01a1n \u0111au trong v\u00e0 sau khi t\u1eadp luy\u1ec7n.<\/p>\n
+ N\u1ebfu b\u1ea1n kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng trong m\u1ed9t th\u1eddi gian d\u00e0i, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi th\u1eddi gian ng\u1eafn t\u1eeb 10 \u0111\u1ebfn 15 ph\u00fat t\u1eadp luy\u1ec7n. Th\u00eam 5 ph\u00fat cho m\u1ed7i phi\u00ean r\u1ed3i d\u1ea7n d\u1ea7n x\u00e2y d\u1ef1ng th\u00e0nh ho\u1ea1t \u0111\u1ed9ng \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y trong h\u1ea7u h\u1ebft c\u00e1c ng\u00e0y trong tu\u1ea7n.<\/p>\n
+ T\u1eadp th\u1ec3 d\u1ee5c \u1edf m\u1ee9c \u0111\u1ed9 ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n: \u0110i\u1ec1u ch\u1ec9nh vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi s\u1ef1 thay \u0111\u1ed5i c\u1ee7a th\u1eddi ti\u1ebft v\u00e0 nh\u1eefng thay \u0111\u1ed5i v\u1ec1 c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a ng\u01b0\u1eddi b\u1ec7nh.<\/p>\n
+ L\u1eafng nghe c\u01a1 th\u1ec3: C\u1ea3m gi\u00e1c kh\u00f3 th\u1edf c\u00f3 th\u1ec3 khi\u1ebfn ng\u01b0\u1eddi b\u1ec7nh lo l\u1eafng h\u01a1n n\u1eefa. V\u00ec v\u1eady h\u00e3y ch\u1eadm l\u1ea1i, t\u1eadp trung v\u00e0o t\u1eebng h\u01a1i th\u1edf v\u00e0 ki\u1ec3m so\u00e1t v\u00e0 lu\u00f4n ngh\u1ec9 ng\u01a1i v\u00ec t\u1eadp th\u1ec3 d\u1ee5c li\u00ean t\u1ee5c c\u00f3 th\u1ec3 g\u00e2y qu\u00e1 nhi\u1ec1u kh\u00f3 kh\u0103n cho ph\u1ed5i c\u1ee7a b\u1ea1n.<\/p>\n
+ U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n
– M\u1ed9t s\u1ed1 l\u01b0u \u00fd kh\u00e1c<\/em><\/strong><\/p>\n
+ Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c, h\u00e3y trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 \u0111\u1ec3 t\u00ecm ra c\u00e1ch th\u1ee9c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c t\u1ed1t nh\u1ea5t cho m\u00ecnh, c\u0169ng nh\u01b0 \u0111\u01b0a ra m\u1ed9t k\u1ebf ho\u1ea1ch h\u00e0nh \u0111\u1ed9ng cho b\u1ea1n bi\u1ebft ph\u1ea3i l\u00e0m g\u00ec tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c n\u1ebfu b\u1ea1n c\u00f3 c\u00e1c tri\u1ec7u ch\u1ee9ng trong khi t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n
+ Khi b\u1eaft \u0111\u1ea7u, h\u00e3y t\u1eadp th\u1ec3 d\u1ee5c trong nh\u00e0 \u0111\u1ec3 tr\u00e1nh m\u1ecdi t\u00e1c nh\u00e2n ti\u1ec1m \u1ea9n t\u1eeb m\u00f4i tr\u01b0\u1eddng nh\u01b0 ph\u1ea5n hoa ho\u1eb7c \u00f4 nhi\u1ec5m. Sau \u0111\u00f3, khi b\u1ea1n c\u1ea3m th\u1ea5y \u0111\u1ee7 t\u1ef1 tin v\u00e0 ph\u1ed5i c\u1ee7a m\u00ecnh \u0111\u00e3 kh\u1ecfe h\u01a1n theo th\u1eddi gian, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed t\u1eadp luy\u1ec7n ngo\u00e0i tr\u1eddi.<\/p>\n
+ Lu\u00f4n s\u1eed d\u1ee5ng thu\u1ed1c tr\u1ecb hen tr\u01b0\u1edbc khi t\u1eadp th\u1ec3 d\u1ee5c (ph\u1ed5 bi\u1ebfn nh\u1ea5t l\u00e0 thu\u1ed1c gi\u00e3n ph\u1ebf qu\u1ea3n d\u1ea1ng h\u00edt), n\u1ebfu \u0111\u01b0\u1ee3c b\u00e1c s\u0129 k\u00ea trong k\u1ebf ho\u1ea1ch \u0111i\u1ec1u tr\u1ecb d\u1ef1 ph\u00f2ng hen suy\u1ec5n.<\/p>\n
+ N\u1ebfu th\u1eddi ti\u1ebft l\u1ea1nh, h\u00e3y t\u1eadp th\u1ec3 d\u1ee5c trong nh\u00e0 ho\u1eb7c \u0111eo kh\u1ea9u trang, kh\u0103n qu\u00e0ng c\u1ed5 che m\u0169i v\u00e0 mi\u1ec7ng.<\/p>\n
+ N\u1ebfu b\u1ea1n b\u1ecb hen d\u1ecb \u1ee9ng, h\u00e3y tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c ngo\u00e0i tr\u1eddi khi l\u01b0\u1ee3ng ph\u1ea5n hoa ho\u1eb7c l\u01b0\u1ee3ng \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed cao.<\/p>\n
+ H\u1ea1n ch\u1ebf t\u1eadp th\u1ec3 d\u1ee5c khi b\u1ea1n b\u1ecb nhi\u1ec5m virus, ch\u1eb3ng h\u1ea1n nh\u01b0 c\u1ea3m l\u1ea1nh.<\/p>\n
Duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a ng\u01b0\u1eddi b\u1ec7nh. H\u00e3y nh\u1edb hen kh\u00f4ng ph\u1ea3i l\u00e0 l\u00fd do \u0111\u1ec3 ng\u01b0\u1eddi b\u1ec7nh tr\u00e1nh t\u1eadp th\u1ec3 d\u1ee5c. V\u1edbi ch\u1ea9n \u0111o\u00e1n ch\u00ednh x\u00e1c v\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ph\u00f9 h\u1ee3p, hi\u1ec7u qu\u1ea3, b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng nh\u1eefng l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 s\u1ed1ng kh\u1ecfe m\u1ea1nh.<\/p>\n
<\/p>\n
M\u1eddi \u0111\u1ed9c gi\u1ea3 xem th\u00eam video:<\/h3>\n
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Vi\u00eam m\u0169i d\u1ecb \u1ee9ng khi giao m\u00f9a.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n
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<\/p>\n","protected":false},"excerpt":{"rendered":"
1. Vai tr\u00f2 c\u1ee7a t\u1eadp luy\u1ec7n v\u1edbi ng\u01b0\u1eddi b\u1ec7nh hen T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 gi\u00fap ng\u01b0\u1eddi b\u1ec7nh hen: C\u1ea3i thi\u1ec7n dung t\u00edch ph\u1ed5i, gi\u00fap ph\u1ed5i ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n\u2026 Gi\u1ea3m vi\u00eam (t\u1eadp th\u1ec3 d\u1ee5c l\u00e0m gi\u1ea3m c\u00e1c protein g\u00e2y vi\u00eam trong \u0111\u01b0\u1eddng th\u1edf). T\u0103ng c\u01b0\u1eddng h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch (c\u1ea3m l\u1ea1nh v\u00e0 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-666","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/666","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=666"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/666\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=666"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=666"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=666"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}