\u0110\u01b0\u1eddng huy\u1ebft l\u00e0 thu\u1eadt ng\u1eef ch\u1ec9 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong m\u00e1u c\u1ee7a b\u1ea1n. \u0110\u00f3 l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n
L\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u cao g\u00e2y ra b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng v\u1edbi nh\u1eefng bi\u1ebfn ch\u1ee9ng nguy hi\u1ec3m c\u1ee7a n\u00f3. Ch\u00ednh v\u00ec th\u1ebf, m\u1ecdi ng\u01b0\u1eddi c\u1ed1 g\u1eafng ng\u0103n ch\u1eb7n \u201cs\u1ef1 t\u0103ng \u0111\u1ed9t bi\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u.\u201d<\/p>\n
Lucia Stansbie, nh\u00e0 tr\u1ecb li\u1ec7u dinh d\u01b0\u1ee1ng \u0111\u00e3 \u0111\u0103ng k\u00fd, n\u00f3i: \u201cM\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft s\u1ebd t\u0103ng v\u00e0 gi\u1ea3m khi b\u1ea1n \u0103n m\u1ed9t b\u1eefa \u0103n c\u00f3 ch\u1ee9a carbohydrate v\u00e0 \u0111\u01b0\u1eddng, ch\u1eb3ng h\u1ea1n nh\u01b0 m\u00ec \u1ed1ng tr\u1eafng, g\u1ea1o v\u00e0 b\u00e1nh m\u00ec, b\u00e1nh quy, k\u1eb9o, b\u00e1nh ng\u1ecdt, \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n v\u00e0 tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4.\u00a0T\u0103ng l\u00ean l\u00e0 ho\u00e0n to\u00e0n b\u00ecnh th\u01b0\u1eddng, nh\u01b0ng m\u1ee9c t\u0103ng cao nh\u01b0 th\u1ebf n\u00e0o v\u00e0 duy tr\u00ec \u1edf m\u1ee9c cao bao l\u00e2u t\u00f9y thu\u1ed9c v\u00e0o ch\u1ea5t l\u01b0\u1ee3ng c\u0169ng nh\u01b0 s\u1ed1 l\u01b0\u1ee3ng carbohydrate. Nh\u1eefng \u0111\u1ee3t t\u0103ng \u0111\u1ed9t bi\u1ebfn c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c \u0111\u1ee3t t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft, sau \u0111\u00f3 l\u00e0 nh\u1eefng \u0111\u1ee3t gi\u1ea3m m\u1ea1nh \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 c\u00e1c \u0111\u1ee3t h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft.\u201d<\/p>\n
Eli Brecher, chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u00e3 \u0111\u0103ng k\u00fd c\u1ee7a t\u1ed5 ch\u1ee9c ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe ARVRA, cho bi\u1ebft ch\u00ednh nh\u1eefng \u0111\u1ed9t bi\u1ebfn m\u1ea1nh n\u00e0y l\u00e0 nh\u1eefng \u0111i\u1ec1u n\u00ean tr\u00e1nh. V\u00ec khi l\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft n\u00e0y t\u0103ng \u0111\u1ed9t bi\u1ebfn v\u00e0 k\u00e9o theo \u0111\u00f3 l\u00e0 s\u1ef1 s\u1ee5t gi\u1ea3m nghi\u00eam tr\u1ecdng ngay sau \u0111\u00f3, v\u1ec1 l\u00e2u d\u00e0i, \u0111i\u1ec1u n\u00e0y g\u00f3p ph\u1ea7n g\u00e2y vi\u00eam trong c\u01a1 th\u1ec3 v\u00e0 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c b\u1ec7nh nh\u01b0 b\u1ec7nh tim v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2.<\/p>\n
M\u1ed9t s\u1ed1 d\u1ea5u hi\u1ec7u b\u1ea1n c\u00f3 th\u1ec3 \u0111ang g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u bao g\u1ed3m:<\/p>\n
-Th\u01b0\u1eddng xuy\u00ean \u0111\u00f3i ho\u1eb7c \u0111\u00f3i d\u1eef d\u1ed9i, th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn s\u1ef1 thay \u0111\u1ed5i t\u00e2m tr\u1ea1ng v\u00e0 c\u1ea3m gi\u00e1c cho\u00e1ng v\u00e1ng
\n-C\u1ea3m gi\u00e1c \u2018n\u00f4n nao\u2019
\n-T\u0103ng s\u1ef1 lo l\u1eafng, kh\u00f3 ch\u1ecbu v\u00e0 s\u01b0\u01a1ng m\u00f9 n\u00e3o
\n-M\u1ec7t m\u1ecfi, n\u0103ng l\u01b0\u1ee3ng dao \u0111\u1ed9ng v\u00e0 suy s\u1ee5p v\u00e0o gi\u1eefa bu\u1ed5i chi\u1ec1u
\n-T\u0103ng c\u00e2n
\n-\u0110i ti\u1ec3u th\u01b0\u1eddng xuy\u00ean
\n-Kh\u00e1t n\u01b0\u1edbc li\u00ean t\u1ee5c.<\/p>\n
Khi th\u1ea5y v\u00e0i trong s\u1ed1 nh\u1eefng d\u1ea5u hi\u1ec7u n\u00e0y, b\u1ea1n n\u00ean g\u1eb7p b\u00e1c s\u1ef9 \u0111\u1ec3 tham kh\u1ea3o \u00fd ki\u1ebfn.<\/p>\n
Th\u1ef1c ph\u1ea9m c\u00f3 th\u1ec3 \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u<\/p>\n
Chuy\u00ean gia l\u01b0u \u00fd, khi x\u00e2y d\u1ef1ng m\u1ed9t b\u1eefa \u0103n, h\u00e3y ngh\u0129 \u0111\u1ebfn vi\u1ec7c k\u1ebft h\u1ee3p c\u00e2n b\u1eb1ng protein v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u1edbi m\u1ed9t ph\u1ea7n carbohydrate t\u1eeb nh\u1ecf \u0111\u1ebfn trung b\u00ecnh, \u0111\u1ed3ng th\u1eddi tr\u00e1nh carbohydrate l\u00e0 tr\u1ecdng t\u00e2m c\u1ee7a b\u1eefa \u0103n \u0111\u1ec3 gi\u00fap h\u1ed7 tr\u1ee3 ph\u1ea3n \u1ee9ng \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n
Ch\u1ea5t x\u01a1, c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 th\u1ee9c \u0103n th\u00f4, l\u00e0 nh\u00f3m th\u1ef1c ph\u1ea9m quan tr\u1ecdng trong vi\u1ec7c gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng \u0111\u1ed9t bi\u1ebfn v\u00e0 gi\u1ea3m ti\u00eau th\u1ee5 \u0111\u01b0\u1eddng, m\u1ed9t lo\u1ea1i carbohydrate kh\u00e1c. Brecher n\u00f3i: \u201cH\u00e3y c\u00e2n nh\u1eafc vi\u1ec7c thay th\u1ebf carbohydrate tinh ch\u1ebf m\u00e0u tr\u1eafng nh\u01b0 b\u00e1nh m\u00ec tr\u1eafng, m\u00ec \u1ed1ng v\u00e0 g\u1ea1o b\u1eb1ng lo\u1ea1i ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, ch\u1eb3ng h\u1ea1n nh\u01b0 b\u00e1nh m\u00ec n\u00e2u, m\u00ec \u1ed1ng nguy\u00ean h\u1ea1t v\u00e0 g\u1ea1o n\u00e2u ho\u1eb7c \u0111en. C\u0169ng nh\u01b0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y ch\u1ea5t x\u01a1 trong rau, tr\u00e1i c\u00e2y, \u0111\u1eadu, c\u00e1c lo\u1ea1i \u0111\u1eadu, qu\u1ea3 h\u1ea1ch v\u00e0 h\u1ea1t.\u201d<\/p>\n
B\u1ed9t y\u1ebfn m\u1ea1ch l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi cho b\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh v\u00ec n\u00f3 gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 carbohydrate ph\u1ee9c h\u1ee3p cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng. (minh h\u1ecda: Unsplash)<\/p>\n
Ch\u1ea5t \u0111\u1ea1m (protein), c\u00f3 th\u1ec3 gi\u00fap \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00ec nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y ph\u00e2n h\u1ee7y th\u00e0nh glucose ch\u1eadm h\u01a1n carbohydrate, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 ng\u0103n ch\u1eb7n b\u1ea5t k\u1ef3 s\u1ef1 t\u0103ng v\u1ecdt n\u00e0o.<\/p>\n
Brecher khuy\u1ebfn ngh\u1ecb b\u1ea1n n\u00ean \u0103n th\u00eam c\u00e1c lo\u1ea1i protein nh\u01b0 c\u00e1, tr\u1ee9ng, \u0111\u1eadu, \u0111\u1eadu l\u0103ng, \u0111\u1eadu xanh v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t.<\/p>\n
\u201c\u0110\u1ec3 c\u00f3 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, h\u00e3y \u0103n c\u00e1c lo\u1ea1i c\u00e1 c\u00f3 d\u1ea7u nh\u01b0 c\u00e1 h\u1ed3i, c\u00e1 thu, c\u00e1 m\u00f2i ho\u1eb7c c\u00e1 c\u01a1m, c\u0169ng nh\u01b0 b\u01a1, d\u1ea7u \u00f4 liu, c\u00e1c lo\u1ea1i h\u1ea1t, qu\u1ea3 h\u1ea1ch v\u00e0 b\u01a1 h\u1ea1t,\u201d Brecher cho bi\u1ebft th\u00eam. \u201cKhi ch\u1ecdn \u0111\u1ed3 \u0103n nh\u1eb9, c\u00e1c quy t\u1eafc t\u01b0\u01a1ng t\u1ef1 c\u0169ng \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng, k\u1ebft h\u1ee3p protein, ch\u1ea5t b\u00e9o v\u00e0 ch\u1ea5t x\u01a1. M\u1ed9t s\u1ed1 \u00fd t\u01b0\u1edfng \u0103n nh\u1eb9 th\u00e2n thi\u1ec7n v\u1edbi l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u bao g\u1ed3m l\u00e1t t\u00e1o v\u1edbi b\u01a1 h\u1ea1nh nh\u00e2n, m\u00f3n hummus v\u1edbi c\u00e0 r\u1ed1t, m\u1ed9t n\u1eafm qu\u1ea3 \u00f3c ch\u00f3 v\u1edbi hai mi\u1ebfng s\u00f4 c\u00f4 la \u0111en (75% + ca cao), m\u1ed9t qu\u1ea3 tr\u1ee9ng lu\u1ed9c ch\u00edn c\u00f3 th\u1ec3 k\u00e8m v\u1edbi n\u1eeda qu\u1ea3 b\u01a1, s\u1eefa chua Hy L\u1ea1p v\u1edbi qu\u1ea3 m\u1ecdng.\u201d<\/p>\n
(theo Yahoo Life)<\/p>\n
The post Ng\u01b0\u1eddi b\u1ecb \u0111\u01b0\u1eddng huy\u1ebft cao, \u0103n g\u00ec \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh?<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" \u0110\u01b0\u1eddng huy\u1ebft l\u00e0 thu\u1eadt ng\u1eef ch\u1ec9 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong m\u00e1u c\u1ee7a b\u1ea1n. \u0110\u00f3 l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh c\u1ee7a c\u01a1 th\u1ec3. L\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u cao g\u00e2y ra b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng v\u1edbi nh\u1eefng bi\u1ebfn ch\u1ee9ng nguy hi\u1ec3m c\u1ee7a n\u00f3. Ch\u00ednh v\u00ec th\u1ebf, m\u1ecdi ng\u01b0\u1eddi c\u1ed1 g\u1eafng ng\u0103n ch\u1eb7n \u201cs\u1ef1 t\u0103ng \u0111\u1ed9t bi\u1ebfn …<\/p>","protected":false},"author":0,"featured_media":51635,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[82,43],"tags":[],"class_list":["post-51634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-society","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/51634","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=51634"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/51634\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media\/51635"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=51634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=51634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=51634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}