{"id":13935,"date":"2023-08-11T16:21:01","date_gmt":"2023-08-11T09:21:01","guid":{"rendered":"http:\/\/phunungaynay.net\/?p=13935"},"modified":"2023-08-11T16:21:01","modified_gmt":"2023-08-11T09:21:01","slug":"dieu-phai-lam-neu-muon-giam-can","status":"publish","type":"post","link":"https:\/\/phunungaynay.net\/?p=13935","title":{"rendered":"\u0110i\u1ec1u ph\u1ea3i l\u00e0m n\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n?"},"content":{"rendered":"

(L\u00e0m \u0110\u1eb9p)<\/p>\n

– N\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n ch\u1ecb em b\u1eaft bu\u1ed9c ph\u1ea3i l\u00e0m nh\u1eefng \u0111i\u1ec1u sau \u0111\u00e2y!<\/p>\n

\u0110\u1eebng \u0111\u00e1nh gi\u00e1 qu\u00e1 cao c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u1eadp th\u1ec3 d\u1ee5c c\u1ee7a b\u1ea1n<\/strong><\/p>\n

$\"gi\u1ea3m$ <\/p>\n

B\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c c\u0169ng c\u1ea7n \u0111\u00fang c\u00e1ch v\u1edbi<\/p>\n

gi\u1ea3m c\u00e2n<\/p>\n

\u0111\u01b0\u1ee3c.<\/em><\/p>\n

Nhi\u1ec1u ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n v\u00e0 tham gia m\u1ed9t ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c. Nh\u01b0ng b\u1ea1n th\u1ef1c s\u1ef1 ph\u1ea3i \u0111i \u0111\u1ebfn c\u00e1c c\u00e2u l\u1ea1c b\u1ed9 s\u1ee9c kh\u1ecfe \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo. V\u00e0 th\u1eddi gian t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n ch\u1ec9 l\u00e0 th\u1eddi gian b\u1ea1n d\u00e0nh t\u1eadp th\u1ec3 d\u1ee5c. N\u00f3 kh\u00f4ng n\u00ean bao g\u1ed3m th\u1eddi gian b\u1ea1n chi ti\u00eau trong ph\u00f2ng thay \u0111\u1ed3, b\u00e3i \u0111\u1eadu xe c\u1ee7a b\u1ea1n, v\u00e0 t\u00e1n g\u1eabu hay chat v\u1edbi b\u1ea1n b\u00e8.<\/p>\n

Ng\u1eebng b\u1ed3i th\u01b0\u1eddng cho vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c b\u1eb1ng<\/p>\n

c\u00e1ch \u0103n<\/p>\n

nhi\u1ec1u h\u01a1n<\/strong><\/p>\n

N\u00f3 l\u00e0 \u0111i\u1ec1u b\u00ecnh th\u01b0\u1eddng cho b\u1ea1n c\u1ea3m gi\u00e1c ngon mi\u1ec7ng khi b\u1ea1n b\u1eaft \u0111\u1ea7u t\u1eadp th\u1ec3 d\u1ee5c. M\u1ed9t sai l\u1ea7m trong gi\u1ea3m c\u00e2n ph\u1ed5 bi\u1ebfn l\u00e0 th\u01b0\u1edfng th\u1ee9c trong b\u1eefa \u0103n ph\u1ee5 v\u00e0 x\u1eed l\u00fd nh\u01b0 m\u1ed9t ph\u1ea7n th\u01b0\u1edfng cho t\u1eadp luy\u1ec7n. Nh\u01b0ng \u0103n nh\u1eefng m\u00f3n c\u00f3 th\u1ec3 g\u00e2y t\u0103ng c\u00e2n.<\/p>\n

Thay v\u00ec \u0103n qu\u00e1 nhi\u1ec1u sau khi t\u1eadp luy\u1ec7n, \u0103n nh\u1eb9 \u00edt calo l\u00e0nh m\u1ea1nh ngay sau khi b\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c. K\u1ebft h\u1ee3p m\u1ed9t lo\u1ea1i protein n\u1ea1c v\u1edbi carbohydrate \u0111\u1ec3 th\u1ecfa m\u00e3n c\u01a1n \u0111\u00f3i c\u1ee7a b\u1ea1n v\u00e0 thay th\u1ebf c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng b\u1ecb m\u1ea5t trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. M\u1ed9t ly s\u1eefa s\u00f4 c\u00f4 la kh\u00f4ng l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn th\u00edch h\u1ee3p.<\/p>\n

\u0102n protein, ch\u1ea5t b\u00e9o v\u00e0 rau<\/strong><\/p>\n

M\u1ed9t trong c\u00e1c b\u1eefa \u0103n c\u1ee7a b\u1ea1n n\u00ean bao g\u1ed3m m\u1ed9t ph\u1ea7n protein, m\u1ed9t ngu\u1ed3n ch\u1ea5t b\u00e9o v\u00e0 rau qu\u1ea3 carb th\u1ea5p. X\u00e2y d\u1ef1ng c\u00e1c b\u1eefa \u0103n c\u1ee7a b\u1ea1n theo c\u00e1ch n\u00e0y s\u1ebd t\u1ef1 \u0111\u1ed9ng \u0111\u01b0a l\u01b0\u1ee3ng carb c\u1ee7a b\u1ea1n v\u00e0o ph\u1ea1m vi \u0111\u1ec1 ngh\u1ecb 20 \u2013 50 gram m\u1ed7i ng\u00e0y.<\/p>\n

+ Th\u1ecbt \u2013 Th\u1ecbt b\u00f2, th\u1ecbt g\u00e0, th\u1ecbt l\u1ee3n, th\u1ecbt c\u1eebu\u2026<\/p>\n

+ C\u00e1 v\u00e0 h\u1ea3i s\u1ea3n \u2013 C\u00e1 h\u1ed3i, c\u00e1 h\u1ed3i, t\u00f4m, t\u00f4m h\u00f9m\u2026<\/p>\n

+ Tr\u1ee9ng \u2013 gi\u00e0u Omega-3 r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe.<\/p>\n

T\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c \u0103n nhi\u1ec1u protein l\u00e0 kh\u00f4ng ph\u00f3ng \u0111\u1ea1i. \u0110i\u1ec1u n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 th\u00fac \u0111\u1ea9y s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t 80 \u2013 100 calo m\u1ed7i ng\u00e0y.<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n protein cao c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nh\u1eefng suy ngh\u0129 \u201c\u00e1m \u1ea3nh\u201d v\u1ec1 th\u1ef1c ph\u1ea9m \u0111\u1ebfn 60%, gi\u1ea3m ham mu\u1ed1n \u0103n v\u1eb7t ban \u0111\u00eam m\u1ed9t n\u1eeda v\u00e0 l\u00e0m cho b\u1ea1n c\u1ea3m th\u1ea5y \u0111\u1ea7y \u0111\u1ee7, t\u1ef1 \u0111\u1ed9ng \u0103n \u00edt h\u01a1n 441 calo m\u1ed7i ng\u00e0y ch\u1ec9 b\u1eb1ng c\u00e1ch th\u00eam protein v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a b\u1ea1n.<\/p>\n

B\u1ea1n c\u0169ng n\u00ean cho rau v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n, bao g\u1ed3m: B\u00f4ng c\u1ea3i xanh, s\u00fap l\u01a1, rau bina, c\u1ea3i xo\u0103n, c\u1ea3i bruxen, b\u1eafp c\u1ea3i, rau di\u1ebfp, d\u01b0a chu\u1ed9t, c\u1ea7n t\u00e2y\u2026<\/p>\n

M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n d\u1ef1a tr\u00ean th\u1ecbt v\u00e0 rau qu\u1ea3 c\u00f3 th\u1ec3 ch\u1ee9a t\u1ea5t c\u1ea3 c\u00e1c ch\u1ea5t x\u01a1, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t th\u00e2n h\u00ecnh gi\u1ea3m c\u00e2n kh\u1ecfe m\u1ea1nh.<\/p>\n

\u0102n 2-3 b\u1eefa \u0103n m\u1ed7i ng\u00e0y . N\u1ebfu b\u1ea1n th\u1ea5y m\u00ecnh \u0111\u00f3i v\u00e0o bu\u1ed5i chi\u1ec1u, th\u00eam m\u1ed9t b\u1eefa \u0103n.<\/p>\n

\u0110\u1eebng s\u1ee3 \u0103n ch\u1ea5t b\u00e9o, h\u00e3y k\u1ebft b\u1ea1n v\u1edbi ch\u1ea5t b\u00e9o th\u1ef1c v\u1eadt.<\/p>\n

Kh\u00f4ng c\u00f3 l\u00fd do \u0111\u1ec3 lo s\u1ee3 c\u00e1c ch\u1ea5t b\u00e9o t\u1ef1 nhi\u00ean, nghi\u00ean c\u1ee9u m\u1edbi cho th\u1ea5y r\u1eb1ng ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a kh\u00f4ng l\u00e0m t\u0103ng nguy c\u01a1 b\u1ec7nh tim c\u1ee7a b\u1ea1n.<\/p><\/p>\n","protected":false},"excerpt":{"rendered":"

(L\u00e0m \u0110\u1eb9p) – N\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n ch\u1ecb em b\u1eaft bu\u1ed9c ph\u1ea3i l\u00e0m nh\u1eefng \u0111i\u1ec1u sau \u0111\u00e2y! \u0110\u1eebng \u0111\u00e1nh gi\u00e1 qu\u00e1 cao c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u1eadp th\u1ec3 d\u1ee5c c\u1ee7a b\u1ea1n B\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c c\u0169ng c\u1ea7n \u0111\u00fang c\u00e1ch v\u1edbi gi\u1ea3m c\u00e2n \u0111\u01b0\u1ee3c. Nhi\u1ec1u ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n v\u00e0 tham gia m\u1ed9t ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c. […]<\/p>\n","protected":false},"author":0,"featured_media":13936,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1756,1746,1848],"tags":[123],"dong-su-kien":[],"class_list":["post-13935","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-da-dep","category-dang-dep","category-dinh-duong-van-dong","tag-lam-dep"],"_links":{"self":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts\/13935","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13935"}],"version-history":[{"count":0,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts\/13935\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/media\/13936"}],"wp:attachment":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13935"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13935"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13935"},{"taxonomy":"dong-su-kien","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fdong-su-kien&post=13935"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}