{"id":53896,"date":"2024-12-10T17:13:20","date_gmt":"2024-12-11T01:13:20","guid":{"rendered":"https:\/\/vietvalley.com\/cach-tang-can-lanh-manh-qua-khau-phan-an-uong-hop-ly\/"},"modified":"2024-12-10T17:13:20","modified_gmt":"2024-12-11T01:13:20","slug":"cach-tang-can-lanh-manh-qua-khau-phan-an-uong-hop-ly","status":"publish","type":"post","link":"https:\/\/vietvalley.com\/en\/cach-tang-can-lanh-manh-qua-khau-phan-an-uong-hop-ly\/","title":{"rendered":"C\u00e1ch t\u0103ng c\u00e2n l\u00e0nh m\u1ea1nh qua kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng h\u1ee3p l\u00fd"},"content":{"rendered":"

Kh\u00f4ng ph\u1ea3i c\u1ee9 \u0103n nhi\u1ec1u th\u00ec s\u1ebd t\u0103ng c\u00e2n, m\u00e0 b\u1ea1n c\u1ea7n ph\u1ea3i c\u00f3 \u0111\u1ea7y \u0111\u1ee7 l\u01b0\u1ee3ng calo b\u1ed5 sung \u0111\u1ebfn t\u1eeb c\u00e1c ngu\u1ed3n gi\u00e0u dinh d\u01b0\u1ee1ng.<\/p>\n

T\u0103ng c\u00e2n kh\u00f4ng l\u00e0nh m\u1ea1nh d\u1eabn \u0111\u1ebfn t\u0103ng l\u01b0\u1ee3ng m\u1ee1 d\u1ef1 tr\u1eef, \u0111\u1eb7c bi\u1ec7t \u1edf quanh b\u1ee5ng, li\u00ean quan \u0111\u1ebfn nguy c\u01a1 m\u1eafc c\u00e1c r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a cao. T\u0103ng c\u00e2n l\u00e0nh m\u1ea1nh t\u1eadp trung v\u00e0o vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 n\u1ea1c v\u00e0 c\u1ea3i thi\u1ec7n th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3 th\u00f4ng qua s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa l\u01b0\u1ee3ng calo d\u01b0 th\u1eeba, t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c v\u00e0 c\u00f3 m\u1ed9t kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng.<\/p>\n

\u0110\u1ec3 t\u0103ng c\u00e2n, b\u1ea1n c\u1ea7n h\u1ea5p th\u1ee5 nhi\u1ec1u calo h\u01a1n l\u01b0\u1ee3ng calo m\u00e0 c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y. B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch t\u00ednh t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n v\u00e0 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 \u01b0\u1edbc t\u00ednh l\u01b0\u1ee3ng calo h\u1ea5p th\u1ee5 h\u00e0ng ng\u00e0y. \u0110\u1eb7t m\u1ee5c ti\u00eau th\u1eb7ng d\u01b0 calo t\u1eeb 500 \u2013 700 calo\/ng\u00e0y \u0111\u1ec3 t\u0103ng c\u00e2n d\u1ea7n d\u1ea7n v\u00e0 b\u1ec1n v\u1eefng. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y b\u1ea3o \u0111\u1ea3m r\u1eb1ng ph\u1ea7n l\u1edbn tr\u1ecdng l\u01b0\u1ee3ng t\u0103ng l\u00ean \u0111\u1ebfn t\u1eeb c\u01a1 ch\u1ee9 kh\u00f4ng ch\u1ec9 t\u1eeb m\u1ee1.<\/p>\n

Thay v\u00ec \u0103n \u0111\u1ed3 \u0103n v\u1eb7t v\u00e0 \u0111\u1ed3 ng\u1ecdt, h\u00e3y ch\u1ecdn th\u1ef1c ph\u1ea9m gi\u00e0u vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng. Bao g\u1ed3m ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, protein n\u1ea1c, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 carbohydrate ph\u1ee9c h\u1ee3p trong k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n. Th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u calo v\u00e0 gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng nh\u01b0 c\u00e1c lo\u1ea1i h\u1ea1t, h\u1ea1t gi\u1ed1ng, qu\u1ea3 b\u01a1, tr\u1ee9ng nguy\u00ean qu\u1ea3 v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa.<\/p>\n

\u0102n v\u1eb7t l\u00e0nh m\u1ea1nh l\u00e0 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c h\u1eefu \u00edch kh\u00e1c \u0111\u1ec3 b\u1ed5 sung calo m\u00e0 kh\u00f4ng ph\u1ea3i \u0103n qu\u00e1 nhi\u1ec1u trong c\u00e1c b\u1eefa \u0103n. M\u1ed9t s\u1ed1 m\u00f3n \u0103n v\u1eb7t l\u00e0nh t\u00ednh nh\u01b0 h\u1ed7n h\u1ee3p c\u00e1c lo\u1ea1i h\u1ea1t, b\u01a1 h\u1ea1t tr\u00ean b\u00e1nh m\u00ec n\u01b0\u1edbng ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, ph\u00f4 mai, s\u1eefa chua v\u1edbi granola v\u00e0 sinh t\u1ed1 k\u1ebft h\u1ee3p v\u1edbi tr\u00e1i c\u00e2y, s\u1eefa v\u00e0 b\u1ed9t protein. Nh\u1eefng m\u00f3n \u0103n nh\u1eb9 n\u00e0y v\u1eeba gi\u00e0u calo v\u1eeba cung c\u1ea5p nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3.<\/p>\n

Protein r\u1ea5t c\u1ea7n thi\u1ebft cho qu\u00e1 tr\u00ecnh x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1, khi\u1ebfn n\u00f3 tr\u1edf th\u00e0nh ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng \u0111\u1ec3 t\u0103ng c\u00e2n. C\u00e1c ngu\u1ed3n protein n\u1ea1c nh\u01b0 th\u1ecbt g\u00e0, g\u00e0 t\u00e2y, c\u00e1, tr\u1ee9ng, \u0111\u1eadu, \u0111\u1eadu ph\u1ee5 v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa r\u1ea5t c\u1ea7n \u0111\u01b0\u1ee3c b\u1ed5 sung v\u00e0o kh\u1ea9u ph\u1ea7n \u0103n. H\u1ea5p th\u1ee5 \u00edt nh\u1ea5t m\u1ed9t n\u1eeda \u0111\u1ebfn hai gram protein cho m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y, \u0111\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n \u0111ang t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n. C\u00e1c m\u00f3n \u0103n nh\u1eb9 gi\u00e0u protein v\u00e0 s\u1eefa l\u1eafc protein c\u0169ng gi\u00fap \u00edch cho \u0111i\u1ec1u n\u00e0y.<\/p>\n

Carbohydrate cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft cho ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, c\u00f2n ch\u1ea5t b\u00e9o l\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng c\u00f3 nhi\u1ec1u calo nh\u1ea5t. H\u1ea5p th\u1ee5 th\u00eam carbohydrate ph\u1ee9c h\u1ee3p nh\u01b0 y\u1ebfn m\u1ea1ch, h\u1ea1t di\u00eam m\u1ea1ch, g\u1ea1o l\u1ee9t v\u00e0 khoai lang s\u1ebd gi\u00fap b\u1ea1n tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, c\u00f3 trong c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m nh\u01b0 b\u01a1, d\u1ea7u \u00f4 liu, c\u00e1 b\u00e9o v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t, g\u00f3p ph\u1ea7n \u0111\u00e1ng k\u1ec3 v\u00e0o l\u01b0\u1ee3ng calo d\u01b0 th\u1eeba v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n

\u0102n ba b\u1eefa \u0103n nhi\u1ec1u m\u1ed7i ng\u00e0y khi\u1ebfn m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u1ea3m th\u1ea5y qu\u00e1 s\u1ee9c, v\u00ec v\u1eady, chia l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o th\u00e0nh n\u0103m \u0111\u1ebfn s\u00e1u b\u1eefa nh\u1ecf \u0111\u1ec3 b\u1ea1n d\u1ec5 d\u00e0ng h\u1ea5p th\u1ee5 nhi\u1ec1u calo. B\u1ea3o \u0111\u1ea3m r\u1eb1ng m\u1ed7i b\u1eefa \u0103n \u0111\u1ec1u c\u00f3 s\u1ef1 c\u00e2n b\u1eb1ng gi\u1eefa protein, carbohydrate v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh. V\u00ed d\u1ee5 m\u1ed9t b\u1eefa \u0103n c\u1ea7n c\u00f3 g\u00e0 n\u01b0\u1edbng, rau c\u1ee7 n\u01b0\u1edbng v\u00e0 m\u1ed9t kh\u1ea9u ph\u1ea7n g\u1ea1o l\u1ee9t v\u1edbi m\u1ed9t \u00edt d\u1ea7u \u00f4 liu.<\/p>\n

\u0110\u1ec3 t\u0103ng l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o m\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y qu\u00e1 no, h\u00e3y th\u1eed u\u1ed1ng calo. M\u1ed9t s\u1ed1 v\u00ed d\u1ee5 nh\u01b0 sinh t\u1ed1, s\u1eefa l\u1eafc v\u00e0 \u0111\u1ed3 u\u1ed1ng t\u0103ng c\u01b0\u1eddng nh\u01b0 s\u1eefa l\u1eafc protein. Th\u00eam c\u00e1c th\u00e0nh ph\u1ea7n nh\u01b0 b\u01a1 h\u1ea1t, chu\u1ed1i, s\u1eefa chua v\u00e0 y\u1ebfn m\u1ea1ch v\u00e0o sinh t\u1ed1 c\u1ee7a b\u1ea1n \u0111\u1ec3 t\u0103ng th\u00eam calo. Tr\u00e1nh soda c\u00f3 \u0111\u01b0\u1eddng v\u00e0 n\u01b0\u1edbc \u00e9p ch\u1ebf bi\u1ebfn s\u1eb5n v\u00ec nh\u1eefng s\u1ea3n ph\u1ea9m n\u00e0y cung c\u1ea5p calo r\u1ed7ng, kh\u00f4ng c\u00f3 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng.<\/p>\n

K\u1ebft h\u1ee3p kh\u1ea9u ph\u1ea7n \u0103n nhi\u1ec1u calo v\u1edbi t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh \u0111\u1ea3m b\u1ea3o r\u1eb1ng l\u01b0\u1ee3ng calo th\u1eeba \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o qu\u00e1 tr\u00ecnh x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp thay v\u00ec \u0111\u01b0\u1ee3c l\u01b0u tr\u1eef. C\u00e1c b\u00e0i t\u1eadp ph\u1ee9c h\u1ee3p nh\u01b0 squat, deadlift v\u00e0 bench press t\u00e1c \u0111\u1ed9ng l\u00ean nhi\u1ec1u c\u01a1 h\u01a1n \u0111\u1ec3 k\u00edch th\u00edch t\u0103ng tr\u01b0\u1edfng t\u1ed1i \u0111a. C\u1ed1 g\u1eafng \u0111\u1ebfn ph\u00f2ng t\u1eadp ba \u0111\u1ebfn b\u1ed1n l\u1ea7n m\u1ed9t tu\u1ea7n v\u00e0 t\u0103ng d\u1ea7n t\u1ea1 \u0111\u1ec3 th\u00fac \u0111\u1ea9y t\u0103ng tr\u01b0\u1edfng c\u01a1 b\u1eafp. Ph\u1ee5c h\u1ed3i c\u0169ng gi\u1ed1ng nh\u01b0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp, v\u00ec v\u1eady, b\u1ea1n c\u1ea7n ngh\u1ec9 ng\u01a1i v\u00e0 ng\u1ee7 \u0111\u1ee7.<\/p>\n

\"\"
\u0102n u\u1ed1ng \u0111\u1ea7y \u0111\u1ee7. (H\u00ecnh minh h\u1ecda: Unsplash)<\/figcaption><\/figure>\n

T\u0103ng c\u00e2n l\u00e0nh m\u1ea1nh c\u1ea7n c\u00f3 th\u1eddi gian v\u00e0 s\u1ef1 nh\u1ea5t qu\u00e1n. Lu\u00f4n theo d\u00f5i ti\u1ebfn tr\u00ecnh, \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o khi c\u1ea7n thi\u1ebft v\u00e0 ki\u00ean nh\u1eabn. T\u0103ng c\u00e2n nhanh d\u1eabn \u0111\u1ebfn t\u00edch t\u1ee5 m\u1ee1 thay v\u00ec t\u0103ng c\u01a1, v\u00ec v\u1eady h\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau t\u0103ng 1 \u0111\u1ebfn 2 pound m\u1ed7i tu\u1ea7n. Theo d\u00f5i th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3 \u0111\u1ec3 c\u00e2n b\u1eb1ng l\u00e0nh m\u1ea1nh gi\u1eefa m\u1ee1 v\u00e0 t\u0103ng c\u01a1.<\/p>\n

N\u1ebfu b\u1ea1n \u0111ang g\u1eb7p v\u1ea5n \u0111\u1ec1 trong vi\u1ec7c t\u0103ng c\u00e2n m\u1eb7c d\u00f9 \u0111\u00e3 \u00e1p d\u1ee5ng kh\u1ea9u ph\u1ea7n \u0103n nhi\u1ec1u calo, h\u00e3y c\u00e2n nh\u1eafc tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a chuy\u00ean gia ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe. C\u00e1c t\u00ecnh tr\u1ea1ng nh\u01b0 c\u01b0\u1eddng gi\u00e1p, b\u1ec7nh celiac ho\u1eb7c r\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a c\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn vi\u1ec7c t\u0103ng c\u00e2n. \u0110i\u1ec1u tr\u1ecb c\u00e1c v\u1ea5n \u0111\u1ec1 ti\u1ec1m \u1ea9n n\u00e0y l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n

Vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc\u00a0r\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, \u0111\u1eb7c bi\u1ec7t trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n. Tuy nhi\u00ean, tr\u00e1nh u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc ngay tr\u01b0\u1edbc b\u1eefa \u0103n \u0111\u1ec3 tr\u00e1nh l\u00e0m gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n. C\u00e1c ch\u1ea5t b\u1ed5 sung nh\u01b0 b\u1ed9t protein, creatine ho\u1eb7c thu\u1ed1c t\u0103ng c\u00e2n s\u1ebd h\u1eefu \u00edch n\u1ebfu b\u1ea1n \u0103n u\u1ed1ng kh\u00f4ng \u0111\u1ee7, nh\u01b0ng ch\u1ec9 th\u00eam v\u00e0o ch\u1ee9 kh\u00f4ng thay th\u1ebf th\u1ef1c ph\u1ea9m nguy\u00ean ch\u1ea5t.<\/p>\n

The post C\u00e1ch t\u0103ng c\u00e2n l\u00e0nh m\u1ea1nh qua kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng h\u1ee3p l\u00fd<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n

\u00a0<\/p>","protected":false},"excerpt":{"rendered":"

Kh\u00f4ng ph\u1ea3i c\u1ee9 \u0103n nhi\u1ec1u th\u00ec s\u1ebd t\u0103ng c\u00e2n, m\u00e0 b\u1ea1n c\u1ea7n ph\u1ea3i c\u00f3 \u0111\u1ea7y \u0111\u1ee7 l\u01b0\u1ee3ng calo b\u1ed5 sung \u0111\u1ebfn t\u1eeb c\u00e1c ngu\u1ed3n gi\u00e0u dinh d\u01b0\u1ee1ng. T\u0103ng c\u00e2n kh\u00f4ng l\u00e0nh m\u1ea1nh d\u1eabn \u0111\u1ebfn t\u0103ng l\u01b0\u1ee3ng m\u1ee1 d\u1ef1 tr\u1eef, \u0111\u1eb7c bi\u1ec7t \u1edf quanh b\u1ee5ng, li\u00ean quan \u0111\u1ebfn nguy c\u01a1 m\u1eafc c\u00e1c r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a …<\/p>","protected":false},"author":0,"featured_media":53897,"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-53896","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\/53896","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=53896"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/53896\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media\/53897"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=53896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=53896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=53896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}