{"id":11538,"date":"2024-08-06T08:45:26","date_gmt":"2024-08-06T08:45:26","guid":{"rendered":"https:\/\/4pal.net\/?p=11538"},"modified":"2024-07-30T01:18:18","modified_gmt":"2024-07-30T01:18:18","slug":"cung-du-phong-chung-sa-sut-tri-tue-de-keo-dai-tuoi-tho-khoe-manh","status":"publish","type":"post","link":"https:\/\/4pal.net\/cung-du-phong-chung-sa-sut-tri-tue-de-keo-dai-tuoi-tho-khoe-manh\/","title":{"rendered":"C\u00f9ng d\u1ef1 ph\u00f2ng ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7 \u0111\u1ec3 k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd kh\u1ecfe m\u1ea1nh"},"content":{"rendered":"

Sa s\u00fat tr\u00ed tu\u1ec7 l\u00e0 t\u00ecnh tr\u1ea1ng tr\u00ed nh\u1edb, kh\u1ea3 n\u0103ng ph\u00e1n \u0111o\u00e1n, kh\u1ea3 n\u0103ng hi\u1ec3u v\u00e0 ph\u00e2n bi\u1ec7t th\u1eddi gian, \u0111\u1ecba \u0111i\u1ec3m v\u00e0 con ng\u01b0\u1eddi c\u1ee7a n\u00e3o b\u1ecb suy gi\u1ea3m, g\u00e2y c\u1ea3n tr\u1edf cu\u1ed9c s\u1ed1ng sinh ho\u1ea1t h\u00e0ng ng\u00e0y.<\/span><\/p>\n

C\u00e1c tri\u1ec7u ch\u1ee9ng ch\u1ee7 y\u1ebfu c\u1ee7a sa s\u00fat tr\u00ed tu\u1ec7:<\/span><\/p>\n\n\n\n\n\n\n\n\n\n
Suy gi\u1ea3m k\u00fd \u1ee9c<\/span><\/td>\nQu\u00ean m\u1eb7t ng\u01b0\u1eddi th\u00e2n ng\u01b0\u1eddi quen, ng\u00e0y th\u00e1ng n\u0103m sinh c\u1ee7a b\u1ea3n th\u00e2n<\/span><\/td>\n<\/td>\n<\/tr>\n
Suy gi\u1ea3m kh\u1ea3 n\u0103ng ghi nh\u1edb ng\u1eafn h\u1ea1n<\/span><\/td>\nKh\u00f4ng th\u1ec3 nh\u1edb l\u00e0 \u0111\u00e3 \u0103n s\u00e1ng hay \u0111i d\u1ea1o ch\u01b0a<\/span><\/td>\n\"\"<\/span><\/td>\n<\/tr>\n
Suy gi\u1ea3m kh\u1ea3 n\u0103ng t\u00ednh to\u00e1n<\/span><\/td>\nKh\u00f4ng th\u1ec3 t\u00ednh to\u00e1n c\u00e1c ph\u00e9p t\u00ednh \u0111\u01a1n gi\u1ea3n nh\u01b0 c\u1ed9ng tr\u1eeb<\/span><\/td>\n<\/td>\n<\/tr>\n
M\u1ea5t \u0111\u1ecbnh h\u01b0\u1edbng<\/span><\/td>\nKh\u00f4ng bi\u1ebft nh\u00e0 m\u00ecnh \u1edf \u0111\u00e2u, kh\u00f4ng ph\u00e2n bi\u1ec7t \u0111\u01b0\u1ee3c s\u00e1ng, tr\u01b0a, t\u1ed1i<\/span><\/td>\n\"\"<\/span><\/td>\n<\/tr>\n
Tinh th\u1ea7n b\u1ea5t \u1ed5n<\/span><\/td>\nB\u1ea5t an, tr\u1ea7m c\u1ea3m, r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, \u0111\u1ea3o ng\u01b0\u1ee3c ng\u00e0y v\u00e0 \u0111\u00eam<\/span><\/td>\n<\/td>\n<\/tr>\n
\u1ea2o gi\u00e1c th\u00ednh gi\u00e1c v\u00e0 th\u1ecb gi\u00e1c<\/span><\/td>\nPh\u00e0n n\u00e0n v\u1ec1 vi\u1ec7c nh\u00ecn th\u1ea5y ho\u1eb7c nghe th\u1ea5y nh\u1eefng th\u1ee9 ng\u01b0\u1eddi kh\u00e1c kh\u00f4ng th\u1ec3 nh\u00ecn th\u1ea5y ho\u1eb7c nghe th\u1ea5y.<\/span><\/td>\n<\/td>\n<\/tr>\n
H\u00e0nh vi c\u00f3 v\u1ea5n \u0111\u1ec1<\/span><\/td>\n\u0110i \u0111i l\u1ea1i l\u1ea1i, xu\u1ea5t hi\u1ec7n t\u00ecnh tr\u1ea1ng \u0103n qu\u00e1 nhi\u1ec1u\/ch\u00e1n \u0103n, ti\u1ec3u kh\u00f4ng t\u1ef1 ch\u1ee7 v\u00e0 c\u00f3 h\u00e0nh vi th\u00f4 b\u1ea1o.<\/span><\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
Ch\u00fang ta c\u00f9ng nhau d\u1ef1 ph\u00f2ng ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7 b\u1eb1ng c\u00e1c c\u00e1ch sau:<\/strong><\/span><\/h5>\n\n\n\n\n
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  • C\u1ea3i thi\u1ec7n t\u1eadp qu\u00e1n sinh ho\u1ea1t:<\/span><\/li>\n<\/ul>\n

    – C\u1ea3i thi\u1ec7n th\u00f3i quen sinh ho\u1ea1t m\u1ed9t c\u00e1ch c\u00f3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c ng\u0103n ng\u1eeba nh\u1ed3i m\u00e1u n\u00e3o v\u00e0 x\u01a1 c\u1ee9ng \u0111\u1ed9ng m\u1ea1ch, nguy\u00ean nh\u00e2n g\u00e2y ra ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7.<\/span><\/p>\n

    – H\u00ecnh th\u00e0nh th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c.<\/span><\/p>\n

    – X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng, nhi\u1ec1u c\u00e1 v\u00e0 rau, \u0111\u1ed3ng th\u1eddi h\u1ea1n ch\u1ebf \u0103n mu\u1ed1i.<\/span><\/p>\n

    – \u0110\u1eb7c bi\u1ec7t n\u1ebfu c\u00f3 th\u00f3i quen h\u00fat thu\u1ed1c c\u1ea7n b\u1ecf h\u00fat thu\u1ed1c l\u00e0 vi\u1ec7c r\u1ea5t quan tr\u1ecdng.<\/span><\/p>\n

    – C\u00f3 l\u1ed1i s\u1ed1ng \u0111i\u1ec1u \u0111\u1ed9 v\u00e0 c\u1ea9n th\u1eadn kh\u00f4ng \u0111\u1ec3 thi\u1ebfu ng\u1ee7 ho\u1eb7c u\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u.<\/span><\/p>\n

    – L\u00e0m t\u01b0\u01a1i m\u1edbi cu\u1ed9c s\u1ed1ng sinh ho\u1ea1t h\u00e0ng ng\u00e0y: \u0110i ra ngo\u00e0i v\u00e0 t\u01b0\u01a1ng t\u00e1c v\u1edbi m\u1ecdi ng\u01b0\u1eddi (H\u00e3y ch\u00fa \u00fd \u0111\u1ebfn c\u00e1ch \u0103n m\u1eb7c\/th\u1eddi trang v\u00e0 t\u1eadn h\u01b0\u1edfng cu\u1ed9c tr\u00f2 chuy\u1ec7n v\u1edbi \u00a0m\u1ecdi ng\u01b0\u1eddi xung quanh)<\/span><\/p>\n

    – T\u1eadn h\u01b0\u1edfng s\u1edf th\u00edch, gi\u1ea3i tr\u00ed, th\u1ec3 thao, khi\u00eau v\u0169, v.v.<\/span><\/p>\n

    – H\u00e3y th\u1eed nh\u1eefng tr\u00f2 ch\u01a1i nh\u01b0 c\u00e2u \u0111\u1ed1 hay b\u1ed9 x\u1ebfp h\u00ecnh.<\/span><\/p>\n

    – L\u1eadp k\u1ebf ho\u1ea1ch du l\u1ecbch, s\u1eed d\u1ee5ng m\u00e1y t\u00ednh, n\u1ea5u \u0103n, v\u1ebd tranh, th\u01b0 ph\u00e1p,<\/span>
    \nl\u00e0m v\u01b0\u1eddn, v.v. \u0111\u01b0\u1ee3c cho l\u00e0 nh\u1eefng c\u00e1ch k\u00edch th\u00edch n\u00e3o b\u1ed9 hi\u1ec7u qu\u1ea3.<\/span><\/td>\n

\"\"<\/span><\/p>\n

\"\"<\/span><\/td>\n<\/tr>\n

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  • Ph\u00e1t hi\u1ec7n s\u1edbm c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a b\u1ec7nh trong th\u1eddi k\u1ef3 s\u1edbm\u00a0.<\/span><\/li>\n<\/ul>\n

    – S\u1eafc m\u1eb7t tr\u1edf n\u00ean y\u1ebfu \u1edbt<\/span><\/p>\n

    – Kh\u00f4ng mu\u1ed1n \u0111i ra ngo\u00e0i n\u1eefa.<\/span><\/p>\n

    – Kh\u00f4ng c\u00f2n quan t\u00e2m \u0111\u1ebfn ngo\u1ea1i h\u00ecnh c\u1ee7a m\u00ecnh.<\/span><\/p>\n

    – L\u1eb7p \u0111i l\u1eb7p l\u1ea1i c\u00f9ng m\u1ed9t c\u00e2u chuy\u1ec7n ho\u1eb7c n\u00f3i chuy\u1ec7n v\u1edbi ch\u00ednh m\u00ecnh r\u1ea5t nhi\u1ec1u.<\/span><\/p>\n

    – Kh\u00f4ng bi\u1ebft ph\u1ea3i l\u00e0m g\u00ec ti\u1ebfp theo.<\/span><\/p>\n

    – Qu\u00ean m\u1ea5t n\u01a1i \u0111\u1ec3 nh\u1eefng th\u1ee9 b\u1ea3n th\u00e2n s\u1eed d\u1ee5ng th\u01b0\u1eddng xuy\u00ean.<\/span><\/p>\n

    – \u0110\u1ed9t nhi\u00ean kh\u00f4ng th\u1ec3 nh\u1edb ra t\u00ean c\u1ee7a c\u00e1c th\u00e0nh vi\u00ean trong gia \u0111\u00ecnh v\u00e0 ng\u01b0\u1eddi quen.<\/span><\/td>\n

 \"\"<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
C\u00f9ng t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 ng\u0103n ng\u1eeba ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7<\/strong><\/span><\/h5>\n\n\n\n\n\n
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  • C\u00e1c b\u00e0i t\u1eadp d\u00e3n c\u01a1:\n
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    • C\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 c\u0169ng quan tr\u1ecdng nh\u01b0 m\u1ed9t b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/td>\n
<\/td>\n<\/tr>\n
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  • V\u1eadn \u0111\u1ed9ng \u0111\u1ed1i kh\u00e1ng:\n
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    • B\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng \u0111\u1ed1i kh\u00e1ng \u0111\u1ec1 c\u1eadp \u0111\u1ebfn vi\u1ec7c th\u1ef1c hi\u1ec7n c\u00e1c chuy\u1ec3n \u0111\u1ed9ng ri\u00eang bi\u1ec7t \u1edf b\u00ean tr\u00e1i v\u00e0 b\u00ean ph\u1ea3i c\u1ee7a c\u01a1 th\u1ec3 c\u00f9ng m\u1ed9t l\u00fac. V\u00ed d\u1ee5: gi\u1eef tay ph\u1ea3i c\u1ee7a b\u1ea1n th\u00e0nh h\u00ecnh n\u1eafm \u0111\u1ea5m v\u00e0 \u0111\u01b0a n\u00f3 v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u1ed3ng th\u1eddi x\u00f2e b\u00e0n tay tr\u00e1i tr\u00ean \u0111\u00f9i th\u00e0nh t\u1edd gi\u1ea5y.<\/li>\n
    • B\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp t\u1eadp trung v\u00e0o c\u00e1c chuy\u1ec3n \u0111\u1ed9ng kh\u00e1c nhau \u1edf b\u00ean tr\u00e1i v\u00e0 b\u00ean ph\u1ea3i, s\u1ebd k\u00edch ho\u1ea1t v\u00f9ng n\u00e3o li\u00ean quan \u0111\u1ebfn ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c (v\u1ecf n\u00e3o tr\u01b0\u1edbc tr\u00e1n).<\/li>\n
    • B\u1eaft \u0111\u1ea7u v\u1edbi nh\u1eefng \u0111\u1ed9ng t\u00e1c ch\u1eadm r\u00e3i, d\u1ec5 d\u00e0ng sau \u0111\u00f3 t\u0103ng d\u1ea7n t\u1ed1c \u0111\u1ed9 c\u0169ng nh\u01b0 \u0111\u1ed9 kh\u00f3 c\u1ee7a b\u00e0i t\u1eadp.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/td>\n
\"\" \"\"<\/td>\n<\/tr>\n
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  • \n
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    • V\u1eadn \u0111\u1ed9ng hi\u1ebfu kh\u00ed (\u0111i b\u1ed9)<\/li>\n<\/ul>\n

      B\u1eb1ng c\u00e1ch ti\u1ebfp t\u1ee5c t\u1eadp th\u1ec3 d\u1ee5c nh\u1eb9 trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh, s\u1ed1 l\u1ea7n th\u1edf v\u00e0 l\u01b0\u1ee3ng h\u01a1i th\u1edf s\u1ebd t\u0103ng l\u00ean, oxy s\u1ebd \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o m\u00e1u t\u00edch c\u1ef1c, c\u1ea3i thi\u1ec7n l\u01b0u l\u01b0\u1ee3ng m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng n\u00e3o. T\u0103ng l\u01b0\u1ee3ng oxy cung c\u1ea5p cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t.<\/p>\n

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      • H\u00e3y s\u1ea3i b\u01b0\u1edbc r\u1ed9ng h\u01a1n m\u1ed9t ch\u00fat v\u00e0 \u0111i nhanh h\u01a1n m\u1ed9t ch\u00fat.<\/li>\n
      • \u0110\u00e1nh khu\u1ef7u tay khi b\u1ea1n \u0111i b\u1ed9.<\/li>\n
      • Gi\u1eef \u00e1nh m\u1eaft v\u1ec1 ph\u00eda tr\u01b0\u1edbc kho\u1ea3ng 5 m\u00e9t.<\/li>\n
      • \u0110i b\u1ed9 kho\u1ea3ng 10 \u0111\u1ebfn 30 ph\u00fat, \u0111i v\u1edbi t\u1ed1c \u0111\u1ed9 khi\u1ebfn ph\u1ed5i th\u1edf nhanh m\u1ed9t ch\u00fat ( C\u00f3 th\u1ec3 ngh\u1ec9 ng\u01a1i gi\u1eefa ch\u1eebng).<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/td>\n
\"\"<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
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  • V\u1eadn \u0111\u1ed9ng \u0111i k\u00e8m vi\u1ec7c h\u1ecdc t\u1eadp\n
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    • M\u1ed9t b\u00e0i t\u1eadp m\u1edbi do Trung t\u00e2m L\u00e3o khoa qu\u1ed1c gia ph\u00e1t tri\u1ec3n nh\u1eb1m r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o, trong khi di chuy\u1ec3n c\u01a1 th\u1ec3 v\u00e0 gi\u00fap ng\u0103n ng\u1eeba ch\u1ee9ng sa s\u00fat tr\u00ed tu\u1ec7.<\/li>\n
    • V\u1ec1 c\u01a1 b\u1ea3n, ngo\u00e0i vi\u1ec7c t\u1eadp c\u00e1c b\u00e0i \u0111\u1ed9ng hi\u1ebfu khi nh\u01b0 t\u1eadp th\u1ec3 d\u1ee5c chi d\u01b0\u1edbi v\u00e0 \u0111i b\u1ed9, c\u1ea7n \u0111\u1ed3ng th\u1eddi th\u1ef1c hi\u1ec7n c\u00e1c ph\u00e9p t\u00ednh \u0111\u1ec3 n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng.<\/li>\n
    • N\u00ean t\u1eadp th\u1ec3 d\u1ee5c 30 ph\u00fat m\u1ed7i ng\u00e0y, \u00edt nh\u1ea5t 3 ng\u00e0y m\u1ed9t tu\u1ea7n.<\/li>\n
    • t\u1eadp v\u1eadn<\/li>\n
    • Di chuy\u1ec3n b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n sang m\u1ed9t b\u00ean t\u1eebng b\u01b0\u1edbc m\u1ed9t, xen k\u1ebd t\u1eeb b\u00ean n\u00e0y sang b\u00ean kia.<\/li>\n
    • Trong khi l\u00e0m b\u00e0i t\u1eadp tr\u00ean, h\u00e3y th\u1ef1c hi\u1ec7n ph\u00e9p tr\u1eeb b\u1eb1ng c\u00e1ch tr\u1eeb 3 t\u1eeb 100 \u0111\u1ebfn h\u1ebft.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/td>\n
\"\"<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
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  • H\u00e3y tho\u1ea3i m\u00e1i thay th\u1ebf c\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n kh\u00e1c.\n
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    • H\u00e3y tho\u1ea3i m\u00e1i thay th\u1ebf c\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n kh\u00e1c.<\/li>\n
    • Th\u1ef1c hi\u1ec7n ph\u00e9p t\u00ednh hay tr\u00f2 ch\u01a1i ch\u01a1i ch\u1eef trong khi \u0111i b\u1ed9.<\/li>\n
    • B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111i theo c\u1eb7p \u0111\u00f4i ho\u1eb7c theo nh\u00f3m.<\/li>\n
    • S\u1ebd l\u00e0 m\u1ed9t \u00fd ki\u1ebfn \u200b\u200bhay n\u1ebfu \u0111\u1eb7t c\u00e2u h\u1ecfi cho nhau nh\u1eefng c\u00e2u h\u1ecfi khi \u0111i b\u1ed9, ch\u1eb3ng h\u1ea1n nh\u01b0 t\u00ean hoa, t\u00ean c\u00e1, t\u00ean t\u1ec9nh, v.v.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/td>\n
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Qu\u1ea3ng c\u00e1o: \u0110\u1ec3 bi\u1ebft s\u00e2u h\u01a1n v\u1ec1 ch\u1ebf \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng, c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng v\u00e0 c\u00e1c b\u00e0i t\u1eadp \u0111\u1ec3 ch\u1eefa tr\u1ecb, ph\u00f2ng ng\u1eeba v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe trong c\u00e1c m\u1eb7t b\u1ec7nh kh\u00e1c nhau, c\u00e1c b\u1ea1n h\u00e3y nhanh tay \u1ee9ng tuy\u1ec3n v\u00e0o l\u00e0m sinh vi\u00ean khoa ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng, tr\u01b0\u1eddng \u0111\u1ea1i h\u1ecdc y khoa tokyo vi\u1ec7t nam c\u1ee7a ch\u00fang t\u00f4i nh\u00e9[link<\/a>]<\/p>\n

T\u00e0i li\u1ec7u tham kh\u1ea3o:<\/p>\n

H\u1ed9i v\u1eadt l\u00fd tr\u1ecb li\u1ec7u Nh\u1eadt B\u1ea3n, S\u1ed5 tay v\u1eadt l\u00fd tr\u1ecb li\u1ec7u, seri s\u1ed1 1 tu\u1ed5i th\u1ecd kh\u1ecfe m\u1ea1nh (trang 24-26 ) (https:\/\/www.japanpt.or.jp\/about_pt\/therapy\/tools\/handbook\/<\/a>), ng\u00e0y xem 22\/7\/2024.<\/p>\n

D\u1ecbch gi\u1ea3: Ths.Nguy\u1ec5n \u0110\u0103ng Khoa<\/p>\n

Gi\u1ea3ng vi\u00ean khoa Ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng<\/p>\n

TUY\u1ec2N SINH 2024<\/h1>
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B\u1ea1n \u0111ang ch\u01b0a bi\u1ebft l\u1ef1a ch\u1ecdn ng\u00e0nh n\u00e0o ?\r
H\u00e3y li\u00ean h\u1ec7 v\u1edbi ch\u00fang t\u00f4i \u0111\u1ec3 \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 - t\u01b0 v\u1ea5n.\r
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Email: tuyensinh@4pal.net\r
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H\u1eb9n g\u1eb7p l\u1ea1i c\u00e1c b\u1ea1n t\u1ea1i THUV.\r
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TH\u00d4NG TIN CHI TI\u1ebeT T\u1ea0I \u0110\u00c2Y<\/a><\/div><\/div><\/section>