{"id":55622,"date":"2025-07-20T09:25:26","date_gmt":"2025-07-20T08:25:26","guid":{"rendered":"https:\/\/bodyandflow.com\/?p=55622"},"modified":"2026-01-07T09:35:34","modified_gmt":"2026-01-07T09:35:34","slug":"tai-sao-he-thong-co-bap-lai-la-he-thong-bi-danh-gia-thap-nhat-trong-co-the","status":"publish","type":"post","link":"https:\/\/bodyandflow.com\/vi\/tai-sao-he-thong-co-bap-lai-la-he-thong-bi-danh-gia-thap-nhat-trong-co-the\/","title":{"rendered":"T\u1ea1i sao h\u1ec7 th\u1ed1ng c\u01a1 b\u1eafp l\u1ea1i l\u00e0 h\u1ec7 th\u1ed1ng b\u1ecb \u0111\u00e1nh gi\u00e1 th\u1ea5p nh\u1ea5t trong c\u01a1 th\u1ec3?"},"content":{"rendered":"

Khi m\u1ecdi ng\u01b0\u1eddi ngh\u0129 v\u1ec1 s\u1ee9c kh\u1ecfe, h\u1ecd th\u01b0\u1eddng t\u1eadp trung v\u00e0o tim, n\u00e3o ho\u1eb7c h\u1ec7 ti\u00eau h\u00f3a. Nh\u01b0ng c\u01a1 b\u1eafp? Ch\u00fang th\u01b0\u1eddng b\u1ecb b\u1ecf qua \u2013 tr\u1eeb khi ch\u00fang ta \u0111ang n\u00f3i v\u1ec1 vi\u1ec7c c\u00f3 v\u00f3c d\u00e1ng s\u0103n ch\u1eafc.<\/p>\n\n\n\n

Tuy nhi\u00ean, c\u01a1 b\u1eafp l\u00e0 m\u1ed9t trong nh\u1eefng c\u01a1 quan quan tr\u1ecdng nh\u1ea5t c\u1ee7a c\u01a1 th\u1ec3. Ch\u00fang \u0111\u00f3ng g\u00f3p \u0111\u00e1ng k\u1ec3 v\u00e0o qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9, \u0111i\u1ec1u h\u00f2a hormone, tu\u1ea7n ho\u00e0n m\u00e1u, s\u1ee9c m\u1ea1nh x\u01b0\u01a1ng v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch. C\u01a1 x\u01b0\u01a1ng chi\u1ebfm kho\u1ea3ng 40\u202f% c\u1ee7a t\u1ed5ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3<\/strong>, t\u0103ng l\u00ean g\u1ea7n 50\u202f% khi t\u00ednh c\u1ea3 c\u00e1c lo\u1ea1i c\u01a1.<\/p>\n\n\n\n

C\u01a1 b\u1eafp v\u00e0 n\u00e3o b\u1ed9: Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nu\u00f4i d\u01b0\u1ee1ng tr\u00ed tu\u1ec7<\/h4>\n\n\n\n

Kho\u1ea3ng 40% v\u1ecf n\u00e3o \u0111\u01b0\u1ee3c d\u00e0nh ri\u00eang cho vi\u1ec7c l\u1eadp k\u1ebf ho\u1ea1ch v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c chuy\u1ec3n \u0111\u1ed9ng. N\u1ebfu kh\u00f4ng c\u00f3 c\u01a1 b\u1eafp, \u00fd \u0111\u1ecbnh c\u1ee7a n\u00e3o b\u1ed9 s\u1ebd kh\u00f4ng th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c, v\u00e0 s\u1ef1 thi\u1ebfu ho\u1ea1t \u0111\u1ed9ng c\u00f3 th\u1ec3 l\u00e0m suy gi\u1ea3m ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9.<\/p>\n\n\n\n

C\u01a1 b\u1eafp nh\u01b0 c\u00e1c \u0111i\u1ec1u h\u00f2a chuy\u1ec3n h\u00f3a v\u00e0 mi\u1ec5n d\u1ecbch<\/h4>\n\n\n\n

Trong qu\u00e1 tr\u00ecnh co b\u00f3p, c\u01a1 b\u1eafp gi\u1ea3i ph\u00f3ng myokines<\/strong>\u2014protein v\u00e0 peptit (nh\u01b0 IL-6, BDNF, irisin v\u00e0 IL-15). C\u00e1c ph\u00e2n t\u1eed n\u00e0y:<\/p>\n\n\n\n

C\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin<\/p>\n\n\n\n

Gi\u1ea3m vi\u00eam<\/p>\n\n\n\n

T\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch<\/p>\n\n\n\n

H\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i m\u00f4<\/p>\n\n\n\n

H\u1ed7 tr\u1ee3 kh\u1ea3 n\u0103ng t\u00e1i t\u1ea1o th\u1ea7n kinh<\/p>\n\n\n\n

S\u1ef1 m\u1ea5t c\u01a1 b\u1eafp c\u00f3 li\u00ean quan \u0111\u1ebfn c\u00e1c b\u1ec7nh r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a, suy gi\u1ea3m nh\u1eadn th\u1ee9c v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch y\u1ebfu. <\/p>\n\n\n\n

Tu\u1ea7n ho\u00e0n v\u00e0 Th\u1ea3i \u0111\u1ed9c: M\u1ea1ch m\u00e1u nh\u1ecf + L\u01b0u th\u00f4ng b\u1ea1ch huy\u1ebft<\/h4>\n\n\n\n

C\u00e1c c\u01a1 \u0111\u01b0\u1ee3c bao b\u1ecdc b\u1edfi c\u00e1c mao m\u1ea1ch d\u00e0y \u0111\u1eb7c, c\u00f3 ch\u1ee9c n\u0103ng cung c\u1ea5p oxy, ch\u1ea5t dinh d\u01b0\u1ee1ng v\u00e0 hormone \u0111\u1ed3ng th\u1eddi lo\u1ea1i b\u1ecf ch\u1ea5t th\u1ea3i. c\u01a1 soleus<\/strong> C\u01a1 b\u1eafp (c\u01a1 b\u1eafp ch\u00e2n), v\u00ed d\u1ee5, c\u0169ng gi\u00fap b\u01a1m d\u1ecbch b\u1ea1ch huy\u1ebft v\u00e0 m\u00e1u t\u0129nh m\u1ea1ch, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 tu\u1ea7n ho\u00e0n v\u00e0 qu\u00e1 tr\u00ecnh th\u1ea3i \u0111\u1ed9c.<\/p>\n\n\n\n

S\u1ee9c m\u1ea1nh c\u1ee7a x\u01b0\u01a1ng ph\u1ee5 thu\u1ed9c v\u00e0o s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 b\u1eafp.<\/h4>\n\n\n\n

S\u1ef1 co b\u00f3p c\u01a1 g\u00e2y ra \u00e1p l\u1ef1c c\u01a1 h\u1ecdc l\u00ean x\u01b0\u01a1ng, k\u00edch th\u00edch qu\u00e1 tr\u00ecnh t\u00e1i c\u1ea5u tr\u00fac v\u00e0 duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng. Qu\u00e1 tr\u00ecnh n\u00e0y r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c ph\u00f2ng ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng v\u00e0 g\u00e3y x\u01b0\u01a1ng. <\/p>\n\n\n\n

M\u1ea5t c\u01a1 b\u1eafp = Cu\u1ed9c kh\u1ee7ng ho\u1ea3ng th\u1ea7m l\u1eb7ng c\u1ee7a qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a<\/h4>\n\n\n\n

T\u1eeb kho\u1ea3ng 30 tu\u1ed5i, ch\u00fang ta m\u1ea5t kho\u1ea3ng 3-8% v\u00e0 \u0111\u00f4i khi 10% c\u1ee7a ch\u00fang ta. Kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp m\u1ed7i th\u1eadp k\u1ef7<\/strong> (Sarcopenia), d\u1eabn \u0111\u1ebfn suy gi\u1ea3m s\u1ee9c m\u1ea1nh, c\u00e2n b\u1eb1ng, ch\u1eadm l\u1ea1i qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch. May m\u1eafn thay, t\u1eadp luy\u1ec7n kh\u00e1ng l\u1ef1c v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111\u1ee7 protein c\u00f3 th\u1ec3 gi\u00fap ph\u1ee5c h\u1ed3i s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ea3 n\u0103ng ch\u1ee9c n\u0103ng \u1edf ng\u01b0\u1eddi cao tu\u1ed5i.<\/p>\n\n\n\n

C\u01a1 b\u1eafp kh\u1ecfe m\u1ea1nh = Cu\u1ed9c s\u1ed1ng kh\u1ecfe m\u1ea1nh<\/h4>\n\n\n\n

Kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp kh\u1ecfe m\u1ea1nh h\u1ed7 tr\u1ee3:<\/p>\n\n\n\n

B\u1ea3o v\u1ec7 kh\u1edbp v\u00e0 gi\u1ea3m \u0111au<\/p>\n\n\n\n

Ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i c\u1ea3m x\u00fac<\/p>\n\n\n\n

\u0110i\u1ec1u h\u00f2a \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 hormone<\/p>\n\n\n\n

Ph\u1ee5c h\u1ed3i nhanh h\u01a1n sau khi \u1ed1m<\/p>\n\n\n\n

S\u1ef1 t\u1ef1 tin v\u00e0 s\u1ee9c s\u1ed1ng d\u1ed3i d\u00e0o h\u01a1n trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y<\/p>\n\n\n\n

T\u00f3m t\u1eaft<\/h3>\n\n\n\n

C\u01a1 b\u1eafp kh\u00f4ng ch\u1ec9 d\u00f9ng \u0111\u1ec3 v\u1eadn \u0111\u1ed9ng \u2013 ch\u00fang l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n c\u1ee7a c\u01a1 th\u1ec3. Ch\u00fang \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn:<\/p>\n\n\n\n

Ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9<\/p>\n\n\n\n

Tu\u1ea7n ho\u00e0n v\u00e0 th\u1ea3i \u0111\u1ed9c<\/p>\n\n\n\n

C\u00e2n b\u1eb1ng hormone<\/p>\n\n\n\n

T\u00ednh to\u00e0n v\u1eb9n c\u1ee7a x\u01b0\u01a1ng<\/p>\n\n\n\n

S\u1ef1 trao \u0111\u1ed5i ch\u1ea5t<\/p>\n\n\n\n

Mi\u1ec5n d\u1ecbch<\/p>\n\n\n\n

\u0110\u00e2y l\u00e0 m\u1ed9t kho\u1ea3n \u0111\u1ea7u t\u01b0 c\u01a1 b\u1ea3n cho s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.
V\u1eady n\u00ean, n\u1ebfu b\u1ea1n c\u00f3 \u00fd \u0111\u1ecbnh b\u1ecf qua bu\u1ed5i t\u1eadp s\u1ee9c m\u1ea1nh, h\u00e3y nh\u1edb r\u1eb1ng:
B\u1ea1n kh\u00f4ng ch\u1ec9 \u0111ang t\u1eadp luy\u1ec7n.
B\u1ea1n \u0111ang \u0111\u00e0o t\u1ea1o t\u01b0\u01a1ng lai c\u1ee7a m\u00ecnh.<\/strong><\/p>\n\n\n\n

Xem c\u00e1c nghi\u00ean c\u1ee9u t\u1ea1i \u0111\u00e2y:<\/p>\n\n\n\n

M\u1ed9t \u0111\u00e1nh gi\u00e1 v\u1ec1 vi\u1ec7c \u0111\u00e1nh gi\u00e1 t\u00e1c \u0111\u1ed9ng c\u1ee7a c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n aerobic \u0111\u1ed1i v\u1edbi c\u00e1c myokine b\u1ea3o v\u1ec7 th\u1ea7n kinh c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb c\u01a1.<\/a><\/p>\n\n\n\n

C\u00e1c c\u01a1 ch\u1ebf m\u00e0 c\u00e1c myokine c\u1ee7a c\u01a1 x\u01b0\u01a1ng gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng kh\u00e1ng insulin<\/a><\/p>\n\n\n\n

T\u00edn hi\u1ec7u t\u1eeb c\u01a1 \u0111\u1ebfn n\u00e3o th\u00f4ng qua myokines v\u00e0 myometabolites<\/a><\/p>\n\n\n\n

T\u00e1c \u0111\u1ed9ng c\u1ee7a t\u1eadp luy\u1ec7n kh\u00e1ng l\u1ef1c \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi cao tu\u1ed5i kh\u1ecfe m\u1ea1nh b\u1ecb sarcopenia: M\u1ed9t \u0111\u00e1nh gi\u00e1 h\u1ec7 th\u1ed1ng v\u00e0 ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p c\u00e1c th\u1eed nghi\u1ec7m ng\u1eabu nhi\u00ean c\u00f3 \u0111\u1ed1i ch\u1ee9ng<\/a><\/p>\n\n\n\n

T\u00e1c \u0111\u1ed9ng c\u1ee7a vi\u1ec7c t\u1eadp luy\u1ec7n kh\u00e1ng l\u1ef1c trong h\u01a1n 10 tu\u1ea7n \u0111\u1ed1i v\u1edbi m\u1eadt \u0111\u1ed9 c\u01a1 v\u00e0 m\u1eadt \u0111\u1ed9 kho\u00e1ng x\u01b0\u01a1ng \u1edf ng\u01b0\u1eddi cao tu\u1ed5i tr\u00ean 70 tu\u1ed5i b\u1ecb sarcopenia: M\u1ed9t \u0111\u00e1nh gi\u00e1 h\u1ec7 th\u1ed1ng v\u00e0 ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p c\u00e1c th\u1eed nghi\u1ec7m ng\u1eabu nhi\u00ean c\u00f3 \u0111\u1ed1i ch\u1ee9ng.<\/a><\/p>\n\n\n\n

<\/p>","protected":false},"excerpt":{"rendered":"

When people think about health, they often focus on the heart, brain, or gut. But muscles? They\u2019re usually overlooked – unless we\u2019re talking about looking fit. Yet muscles are one of the body\u2019s most essential organs. They contribute massively to metabolism, brain health, hormonal regulation,…<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-55622","post","type-post","status-publish","format-standard","hentry","category-articles"],"_links":{"self":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts\/55622","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/comments?post=55622"}],"version-history":[{"count":5,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts\/55622\/revisions"}],"predecessor-version":[{"id":56865,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts\/55622\/revisions\/56865"}],"wp:attachment":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/media?parent=55622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/categories?post=55622"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/tags?post=55622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}