\n $\"Th\u1eddi$ <\/a>Th\u1eddi \u0111i\u1ec3m \u0103n s\u00e1ng t\u1ed1t nh\u1ea5t \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/a><\/p>\n

SK\u0110S – \u0102n s\u00e1ng s\u1edbm ph\u00f9 h\u1ee3p v\u1edbi nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe. V\u1eady th\u1eddi \u0111i\u1ec3m \u0103n s\u00e1ng c\u00f3 t\u00e1c \u0111\u1ed9ng quan tr\u1ecdng \u0111\u1ed1i v\u1edbi qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n kh\u00f4ng?<\/p>\n<\/div>\n

1. Qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 trong c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng th\u1ebf n\u00e0o?<\/strong><\/h2>\n\u0110\u1ed3ng h\u1ed3 sinh h\u1ecdc 24 gi\u1edd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ecdi ho\u1ea1t \u0111\u1ed9ng sinh l\u00fd trong c\u01a1 th\u1ec3, bao g\u1ed3m c\u1ea3 vi\u1ec7c gi\u1ea3m c\u00e2n<\/a>. Hi\u1ec3u r\u00f5 c\u00e1ch th\u1ee9c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 s\u1ebd gi\u00fap b\u1ea1n t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n. C\u00e1c y\u1ebfu t\u1ed1 nh\u01b0 hormone, ti\u00eau h\u00f3a v\u00e0 chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong h\u00e0nh tr\u00ecnh gi\u1ea3m c\u00e2n. <\/p>\n
Bu\u1ed5i s\u00e1ng v\u00e0 \u0111\u1ea7u gi\u1edd chi\u1ec1u l\u00e0 giai \u0111o\u1ea1n c\u01a1 th\u1ec3 chuy\u1ec3n h\u00f3a m\u1ea1nh nh\u1ea5t:<\/i> \u0110\u1ed9 nh\u1ea1y insulin cao h\u01a1n, gi\u00fap x\u1eed l\u00fd \u0111\u01b0\u1eddng v\u00e0 m\u1ee1 hi\u1ec7u qu\u1ea3 h\u01a1n, enzyme chuy\u1ec3n h\u00f3a lipid ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh, kh\u1ea3 n\u0103ng oxy h\u00f3a acid b\u00e9o \u0111\u1ea1t \u0111\u1ec9nh, h\u1ec7 th\u1ea7n kinh giao c\u1ea3m ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n, th\u00fac \u0111\u1ea9y ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng.<\/p>\n
V\u1ec1 chi\u1ec1u t\u1ed1i<\/i>, ng\u01b0\u1ee3c l\u1ea1i qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t gi\u1ea3m t\u1ed1c, kh\u1ea3 n\u0103ng x\u1eed l\u00fd ch\u1ea5t b\u00e9o k\u00e9m h\u01a1n, c\u01a1 th\u1ec3 \u01b0u ti\u00ean t\u00edch tr\u1eef thay v\u00ec \u0111\u1ed1t m\u1ee1<\/a>, m\u00f4 m\u1ee1 kh\u00f3 huy \u0111\u1ed9ng acid b\u00e9o h\u01a1n.<\/p>\n
Do \u0111\u00f3, c\u00f9ng m\u1ed9t b\u1eefa \u0103n nh\u01b0ng \u0103n l\u00fac 9 gi\u1edd s\u00e1ng v\u00e0 9 gi\u1edd t\u1ed1i (21 gi\u1edd) s\u1ebd t\u1ea1o ra hai k\u1ebft qu\u1ea3 sinh h\u1ecdc ho\u00e0n to\u00e0n kh\u00e1c nhau.<\/p>\n
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\n $\"Th\u1eddi$ \n <\/div>
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Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n n\u1ebfu th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch.<\/p>\n<\/figcaption><\/figure>\n
2. V\u00ec sao \u0103n s\u1edbm l\u1ea1i \u0111\u1ed1t m\u1ee1 h\u01a1n \u0103n mu\u1ed9n?<\/strong><\/h2>\n
\u0102n s\u1edbm “\u0111\u1ed1t m\u1ee1” h\u01a1n \u0103n mu\u1ed9n l\u00e0 do m\u1ed9t s\u1ed1 nguy\u00ean nh\u00e2n sau:<\/em><\/p>\n
2.1. \u0110\u1ed3ng b\u1ed9 v\u1edbi nh\u1ecbp cortisol v\u00e0 insulin<\/strong><\/h3>\n
S\u00e1ng l\u00e0 th\u1eddi \u0111i\u1ec3m c\u01a1 th\u1ec3 t\u1ef1 nhi\u00ean ti\u1ebft cortisol cao nh\u1ea5t, hormone gi\u00fap huy \u0111\u1ed9ng n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef. \u0110\u1ed3ng th\u1eddi, \u0111\u1ed9 nh\u1ea1y insulin bu\u1ed5i s\u00e1ng v\u01b0\u1ee3t tr\u1ed9i so v\u1edbi bu\u1ed5i t\u1ed1i, gi\u00fap c\u01a1 th\u1ec3:<\/p>\n
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X\u1eed l\u00fd \u0111\u01b0\u1eddng nhanh h\u01a1n, h\u1ea1n ch\u1ebf t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft sau \u0103n<\/a>.<\/li>\n
Gi\u1ea3m t\u00edch tr\u1eef ch\u1ea5t b\u00e9o, v\u00ec insulin kh\u00f4ng b\u1ecb bu\u1ed9c ph\u1ea3i “l\u01b0u kho” n\u0103ng l\u01b0\u1ee3ng th\u1eeba.<\/li>\n
T\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh oxy h\u00f3a ch\u1ea5t b\u00e9o, do t\u1ebf b\u00e0o ho\u1ea1t \u0111\u1ed9ng nh\u1ea1y h\u01a1n v\u1edbi t\u00edn hi\u1ec7u chuy\u1ec3n h\u00f3a.<\/li>\n<\/ul>\n
2.2. Enzyme chuy\u1ec3n h\u00f3a lipid ho\u1ea1t \u0111\u1ed9ng c\u1ef1c \u0111\u1ea1i v\u00e0o ban ng\u00e0y<\/strong><\/h3>\n
C\u00e1c enzyme gi\u1eef vai tr\u00f2 trung t\u00e2m trong vi\u1ec7c ph\u00e2n gi\u1ea3i triglyceride, chuy\u1ec3n h\u00f3a acid b\u00e9o v\u00e0 oxy h\u00f3a lipid. Nh\u1eefng enzyme n\u00e0y c\u00f3 nh\u1ecbp sinh h\u1ecdc ri\u00eang:<\/p>\n
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Ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh nh\u1ea5t v\u00e0o bu\u1ed5i s\u00e1ng – \u0111\u1ea7u gi\u1edd chi\u1ec1u.<\/li>\n
Suy gi\u1ea3m r\u00f5 r\u1ec7t khi v\u1ec1 t\u1ed1i, khi\u1ebfn kh\u1ea3 n\u0103ng \u0111\u1ed1t m\u1ee1 gi\u1ea3m m\u1ea1nh.<\/li>\n
M\u00f4 m\u1ee1 c\u0169ng nh\u1ea1y h\u01a1n v\u1edbi t\u00edn hi\u1ec7u ph\u00e2n gi\u1ea3i ch\u1ea5t b\u00e9o v\u00e0o ban ng\u00e0y.<\/li>\n<\/ul>\n
\u0110i\u1ec1u n\u00e0y l\u00fd gi\u1ea3i v\u00ec sao \u0103n s\u1edbm h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 n\u1ed9i sinh m\u1ea1nh h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi \u0103n mu\u1ed9n d\u00f9 l\u01b0\u1ee3ng calo kh\u00f4ng thay \u0111\u1ed5i.<\/p>\n
2.3. Ban \u0111\u00eam c\u01a1 th\u1ec3 c\u1ea7n ngh\u1ec9 ng\u01a1i<\/strong><\/h3>\n
T\u1eeb sau 19 gi\u1edd tr\u1edf \u0111i, h\u1ec7 ti\u00eau h\u00f3a t\u1ef1 nhi\u00ean b\u01b0\u1edbc v\u00e0o “ch\u1ebf \u0111\u1ed9 ngh\u1ec9”: Nhu \u0111\u1ed9ng ru\u1ed9t ch\u1eadm l\u1ea1i, l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a, t\u1ed1c \u0111\u1ed9 chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng gi\u1ea3m, khi\u1ebfn calo kh\u00f3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng ngay, gan gi\u1ea3m ho\u1ea1t \u0111\u1ed9ng ph\u00e2n gi\u1ea3i glycogen v\u00e0 acid b\u00e9o.<\/p>\n
Khi \u0103n mu\u1ed9n, n\u0103ng l\u01b0\u1ee3ng d\u01b0 th\u1eeba kh\u00f4ng \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a k\u1ecbp th\u1eddi m\u00e0 d\u1ec5 d\u00e0ng chuy\u1ec3n th\u1eb3ng v\u00e0o m\u00f4 m\u1ee1. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 g\u00e2y t\u0103ng c\u00e2n<\/a> m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 h\u1ec7 chuy\u1ec3n h\u00f3a d\u00e0i h\u1ea1n.<\/p>\n
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\n \u0102n mu\u1ed9n kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng ti\u00eau h\u00f3a, m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft bu\u1ed5i s\u00e1ng, r\u1ed1i lo\u1ea1n hormone \u0111\u00f3i \u2013 no, t\u0103ng t\u00edch t\u1ee5 m\u1ee1 n\u1ed9i t\u1ea1ng do m\u00f4 m\u1ee1 ph\u1ea3n \u1ee9ng “ch\u1eadm” v\u1edbi t\u00edn hi\u1ec7u ph\u00e2n gi\u1ea3i khi \u0103n mu\u1ed9n, d\u1eabn \u0111\u1ebfn l\u01b0u tr\u1eef m\u1ee1 nhi\u1ec1u h\u01a1n.<\/p><\/div>\n
\n <\/span><\/span>\n <\/div>\n<\/div>\n
2.4. \u0102n mu\u1ed9n l\u00e0m r\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc<\/strong><\/h3>\n
\u0102n mu\u1ed9n kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng ti\u00eau h\u00f3a, m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft bu\u1ed5i s\u00e1ng, r\u1ed1i lo\u1ea1n hormone \u0111\u00f3i \u2013 no, t\u0103ng t\u00edch t\u1ee5 m\u1ee1 n\u1ed9i t\u1ea1ng do m\u00f4 m\u1ee1 ph\u1ea3n \u1ee9ng “ch\u1eadm” v\u1edbi t\u00edn hi\u1ec7u ph\u00e2n gi\u1ea3i khi \u0103n mu\u1ed9n, d\u1eabn \u0111\u1ebfn l\u01b0u tr\u1eef m\u1ee1 nhi\u1ec1u h\u01a1n.<\/p>\n
Nh\u1eefng y\u1ebfu t\u1ed1 n\u00e0y k\u1ebft h\u1ee3p khi\u1ebfn c\u01a1 th\u1ec3 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i d\u1ec5 t\u00edch m\u1ee1<\/a>, kh\u00f3 gi\u1ea3m c\u00e2n<\/a> v\u00e0 t\u0103ng nguy c\u01a1 kh\u00e1ng insulin.<\/p>\n
2.5. Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n ch\u1ec9 ph\u00e1t huy hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a khi \u0103n s\u1edbm<\/strong><\/h3>\nNh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n<\/a> (IF) v\u1ed1n d\u1ef1a tr\u00ean c\u01a1 ch\u1ebf k\u00e9o d\u00e0i th\u1eddi gian kh\u00f4ng \u0103n \u0111\u1ec3 c\u01a1 th\u1ec3 chuy\u1ec3n sang \u0111\u1ed1t m\u1ee1. Nh\u01b0ng n\u1ebfu \u0103n trong khung 13 gi\u1edd – 21 gi\u1edd, c\u01a1 th\u1ec3 ph\u1ea3i x\u1eed l\u00fd l\u01b0\u1ee3ng l\u1edbn calo v\u00e0o giai \u0111o\u1ea1n chuy\u1ec3n h\u00f3a th\u1ea5p nh\u1ea5t trong ng\u00e0y l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 \u0111\u1ed1t m\u1ee1.<\/p>\n
N\u1ebfu \u0103n trong khung 7 gi\u1edd -15 gi\u1edd ho\u1eb7c 8 gi\u1edd – 16 gi\u1edd, b\u1ea1n t\u1eadn d\u1ee5ng t\u1ed1i \u0111a nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean: Enzyme ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh, m\u00f4 m\u1ee1 d\u1ec5 gi\u1ea3i ph\u00f3ng acid b\u00e9o, \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh.<\/p>\n
Kh\u00f4ng nh\u1eefng th\u1ebf, qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 di\u1ec5n ra s\u00e2u v\u00e0 \u1ed5n \u0111\u1ecbnh h\u01a1n trong th\u1eddi gian nh\u1ecbn ban \u0111\u00eam. N\u00f3i c\u00e1ch kh\u00e1c, nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n ch\u1ec9 th\u1eadt s\u1ef1 hi\u1ec7u qu\u1ea3 khi khung gi\u1edd \u0103n n\u1eb1m tr\u1ecdn trong giai \u0111o\u1ea1n c\u01a1 th\u1ec3 c\u00f3 kh\u1ea3 n\u0103ng trao \u0111\u1ed5i ch\u1ea5t m\u1ea1nh nh\u1ea5t, \u0111\u00f3 l\u00e0 ban ng\u00e0y.<\/p>\n
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\n $\"Th\u1eddi$ \n <\/div>
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B\u1eefa s\u00e1ng n\u00ean l\u00e0 b\u1eefa \u0103n ch\u00ednh, \u0103n trong 1 – 2 gi\u1edd sau khi th\u1ee9c d\u1eady.<\/p>\n<\/figcaption><\/figure>\n
3. \u0102n v\u00e0o gi\u1edd n\u00e0o \u0111\u1ec3 gi\u1ea3m c\u00e2n t\u1ed1t nh\u1ea5t?<\/strong><\/h2>\n
D\u1ef1a tr\u00ean c\u00e1c b\u1eb1ng ch\u1ee9ng sinh h\u1ecdc ph\u00e2n t\u1eed, nghi\u00ean c\u1ee9u v\u1ec1 nh\u1ecbp sinh h\u1ecdc v\u00e0 d\u1eef li\u1ec7u l\u00e2m s\u00e0ng g\u1ea7n \u0111\u00e2y, th\u1eddi \u0111i\u1ec3m \u0103n \u0111\u00f3ng vai tr\u00f2 quy\u1ebft \u0111\u1ecbnh trong hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n. C\u01a1 th\u1ec3 \u0111\u1ed1t m\u1ee1 m\u1ea1nh nh\u1ea5t khi vi\u1ec7c \u0103n u\u1ed1ng di\u1ec5n ra \u0111\u1ed3ng b\u1ed9 v\u1edbi nh\u1ecbp ng\u00e0y – \u0111\u00eam, t\u1ee9c l\u00e0 \u0103n khi c\u01a1 th\u1ec3 “b\u1eadt ch\u1ebf \u0111\u1ed9 chuy\u1ec3n h\u00f3a” v\u00e0 ng\u1eebng \u0103n khi c\u01a1 th\u1ec3 b\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n ngh\u1ec9 ng\u01a1i.<\/p>\n
\u0110\u1ec3 gi\u1ea3m c\u00e2n n\u00ean \u0103n v\u00e0o c\u00e1c th\u1eddi \u0111i\u1ec3m sau:<\/b><\/em><\/p>\n
– B\u1eefa s\u00e1ng n\u00ean l\u00e0 b\u1eefa \u0103n ch\u00ednh, \u0103n trong 1 – 2 gi\u1edd sau khi th\u1ee9c d\u1eady. \u0110\u00e2y l\u00e0 th\u1eddi \u0111i\u1ec3m cortisol v\u00e0 \u0111\u1ed9 nh\u1ea1y insulin cao nh\u1ea5t. \u0102n s\u00e1ng s\u1edbm gi\u00fap kh\u1edfi \u0111\u1ed9ng chuy\u1ec3n h\u00f3a, \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft c\u1ea3 ng\u00e0y, gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0111\u1ed3 ng\u1ecdt v\u00e0 tinh b\u1ed9t bu\u1ed5i chi\u1ec1u – t\u1ed1i, t\u0103ng kh\u1ea3 n\u0103ng \u0111\u1ed1t m\u1ee1 n\u1ec1n.<\/p>\n
– B\u1eefa tr\u01b0a n\u00ean \u0103n tr\u01b0\u1edbc 13 gi\u1edd: \u1ede giai \u0111o\u1ea1n n\u00e0y, enzyme ph\u00e2n gi\u1ea3i lipid v\u00e0 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a m\u00f4 m\u1ee1 v\u1eabn \u1edf m\u1ee9c cao. Vi\u1ec7c d\u1ed3n n\u0103ng l\u01b0\u1ee3ng v\u00e0o \u0111\u1ea7u ng\u00e0y gi\u00fap c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng g\u1ea7n nh\u01b0 ho\u00e0n to\u00e0n l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o thay v\u00ec t\u00edch tr\u1eef.<\/p>\n
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$\"5$ <\/a>
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5 lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a tinh b\u1ed9t gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
– H\u1ea1n ch\u1ebf \u0103n sau 18 – 19 gi\u1edd: Sau 19 gi\u1edd, chuy\u1ec3n h\u00f3a t\u1ef1 nhi\u00ean gi\u1ea3m m\u1ea1nh, nhu \u0111\u1ed9ng ru\u1ed9t ch\u1eadm, enzyme ti\u00eau h\u00f3a v\u00e0 enzyme oxy h\u00f3a m\u1ee1 gi\u1ea3m, insulin k\u00e9m nh\u1ea1y, t\u1eeb \u0111\u00f3 d\u1ec5 t\u00edch m\u1ee1 n\u1ed9i t\u1ea1ng.<\/p>\n
– Khung gi\u1edd \u0103n l\u00fd t\u01b0\u1edfng: 7h -15 gi\u1edd ho\u1eb7c 8 – 16 gi\u1edd. \u0110\u00e2y l\u00e0 m\u00f4 h\u00ecnh early time-restricted eating (eTRE) – \u0103n s\u1edbm v\u00e0 k\u1ebft th\u00fac s\u1edbm.<\/p>\n
Nghi\u00ean c\u1ee9u cho th\u1ea5y khung th\u1eddi gian n\u00e0y: T\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh oxy h\u00f3a lipid, gi\u1ea3m n\u1ed3ng \u0111\u1ed9 h\u00e0ng tr\u0103m ph\u00e2n t\u1eed ch\u1ea5t b\u00e9o trong m\u00e1u, c\u1ea3i thi\u1ec7n ho\u1ea1t \u0111\u1ed9ng gen ph\u00e2n gi\u1ea3i m\u1ee1, t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n ngay c\u1ea3 khi t\u1ed5ng calo kh\u00f4ng thay \u0111\u1ed5i.<\/p>\n
– V\u1edbi ng\u01b0\u1eddi nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n, “\u0103n s\u1edbm – ng\u1eebng \u0103n s\u1edbm” l\u00e0 m\u00f4 h\u00ecnh hi\u1ec7u qu\u1ea3 nh\u1ea5t. Ngay c\u1ea3 khi nh\u1ecbn 16 ti\u1ebfng, vi\u1ec7c \u0111\u1eb7t khung \u0103n v\u00e0o 13 – 21 gi\u1edd cho hi\u1ec7u qu\u1ea3 th\u1ea5p h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi 8 – 16 gi\u1edd. \u0110i\u1ec1u n\u00e0y ch\u1ee9ng minh gi\u1ea3m c\u00e2n kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o l\u01b0\u1ee3ng calo, m\u00e0 c\u00f2n v\u00e0o th\u1eddi \u0111i\u1ec3m \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc cho ph\u00e9p c\u01a1 th\u1ec3 \u0111\u1ed1t m\u1ee1 t\u1ed1i \u0111a.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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6 th\u1ef1c ph\u1ea9m g\u00e2y vi\u00eam v\u00e0 b\u00e9o b\u1ee5ng khi\u1ebfn b\u1ea1n kh\u00f3 gi\u1ea3m c\u00e2n.<\/p>\n<\/p><\/div>\n<\/div>\n
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