\n N\u1ed9i dung\n <\/div>\n

1. Vai tr\u00f2 c\u1ee7a protein v\u00e0 ch\u1ea5t x\u01a1 v\u1edbi s\u1ee9c kh\u1ecfe ng\u01b0\u1eddi cao tu\u1ed5i<\/a><\/li>\n
2. B\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh gi\u00e0u protein v\u00e0 ch\u1ea5t x\u01a1 \u0111\u01a1n gi\u1ea3n d\u1ec5 l\u00e0m<\/a><\/li>\n<\/ul>\n<\/div>\n
1. Vai tr\u00f2 c\u1ee7a protein v\u00e0 ch\u1ea5t x\u01a1 v\u1edbi s\u1ee9c kh\u1ecfe ng\u01b0\u1eddi cao tu\u1ed5i<\/h2>\n
Khi tu\u1ed5i c\u00e0ng cao, c\u01a1 th\u1ec3 c\u00e0ng c\u1ea7n \u0111\u01b0\u1ee3c \u01b0u ti\u00ean b\u1ed5 sung c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu n\u00e0y \u0111\u1ec3 h\u1ed7 tr\u1ee3 c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c duy tr\u00ec v\u00e0 h\u1ec7 ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng tr\u01a1n tru. M\u1ed9t b\u1eefa s\u00e1ng c\u00e2n b\u1eb1ng, t\u1eadp trung v\u00e0o protein v\u00e0 ch\u1ea5t x\u01a1 kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh m\u00e0 c\u00f2n gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 duy tr\u00ec c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n, \u0111\u1eb7t n\u1ec1n t\u1ea3ng v\u1eefng ch\u1eafc cho m\u1ed9t ng\u00e0y d\u00e0i kh\u1ecfe m\u1ea1nh.<\/p>\n
Theo PGS.TS. Nguy\u1ec5n Th\u1ecb L\u00e2m – nguy\u00ean Ph\u00f3 Vi\u1ec7n tr\u01b0\u1edfng Vi\u1ec7n Dinh d\u01b0\u1ee1ng Qu\u1ed1c gia, protein hay c\u00f2n g\u1ecdi ch\u1ea5t \u0111\u1ea1m \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. Protein l\u00e0 m\u1ed9t trong 3 ch\u1ea5t tham gia v\u00e0o c\u00e1c c\u1ea5u tr\u00fac c\u1ee7a t\u1ebf b\u00e0o l\u00e0 th\u00e0nh ph\u1ea7n c\u01a1 b\u1ea3n t\u1ea1o ra c\u00e1c kh\u00e1ng th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i b\u1ec7nh t\u1eadt. Protein c\u00f2n tham gia v\u00e0o c\u00e1c hormone gi\u00fap ph\u00e1t tri\u1ec3n.<\/p>\n
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Ngu\u1ed3n th\u1ef1c ph\u1ea9m gi\u00e0u protein gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Khi l\u1edbn tu\u1ed5i, ng\u01b0\u1eddi cao tu\u1ed5i \u0111\u1ed1i di\u1ec7n v\u1edbi nguy c\u01a1 m\u1ea5t c\u01a1 b\u1eafp g\u00e2y \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. Protein l\u00e0 n\u1ec1n t\u1ea3ng x\u00e2y d\u1ef1ng v\u00e0 s\u1eeda ch\u1eefa t\u1ebf b\u00e0o c\u01a1, n\u00ean \u0111\u1ea3m b\u1ea3o m\u1ed9t l\u01b0\u1ee3ng protein \u0111\u1ea7y \u0111\u1ee7 v\u00e0o b\u1eefa s\u00e1ng.<\/p>\n
Protein trong b\u1eefa \u0103n s\u00e1ng gi\u00fap k\u00edch th\u00edch qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p protein c\u01a1 sau m\u1ed9t \u0111\u00eam d\u00e0i nh\u1ecbn \u0103n, t\u1eeb \u0111\u00f3 gi\u00fap ng\u01b0\u1eddi cao tu\u1ed5i duy tr\u00ec s\u1ee9c m\u1ea1nh, s\u1ef1 d\u1ebbo dai v\u00e0 gi\u1ea3m thi\u1ec3u nguy c\u01a1 t\u00e9 ng\u00e3. Vi\u1ec7c b\u1ed5 sung \u00edt nh\u1ea5t 15 g protein v\u00e0o b\u1eefa s\u00e1ng gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 v\u00e0 s\u1eed d\u1ee5ng protein hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/p>\n
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\n $\"4$ \n <\/div>
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C\u00e1c m\u00f3n \u0103n s\u00e1ng gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 protein cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft hi\u1ec7u qu\u1ea3.<\/p>\n<\/figcaption><\/figure>\n
Ch\u1ea5t x\u01a1 l\u00e0 m\u1ed9t th\u00e0nh ph\u1ea7n thi\u1ebft y\u1ebfu gi\u00fap h\u1ec7 ti\u00eau h\u00f3a c\u1ee7a ng\u01b0\u1eddi l\u1edbn tu\u1ed5i ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3. T\u00ecnh tr\u1ea1ng t\u00e1o b\u00f3n th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi cao tu\u1ed5i do nhu \u0111\u1ed9ng ru\u1ed9t gi\u1ea3m v\u00e0 \u0111\u00f4i khi do u\u1ed1ng \u00edt n\u01b0\u1edbc. B\u1eefa s\u00e1ng v\u1edbi t\u1ed1i thi\u1ec3u 6 g ch\u1ea5t x\u01a1 t\u1eeb y\u1ebfn m\u1ea1ch, c\u00e1c lo\u1ea1i h\u1ea1t ho\u1eb7c tr\u00e1i c\u00e2y s\u1ebd h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a tr\u01a1n tru, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t<\/a> v\u00e0 t\u0103ng c\u01b0\u1eddng h\u1ea5p th\u1ee5 c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t kh\u00e1c.<\/p>\n
Tham kh\u1ea3o m\u1ed9t s\u1ed1 c\u00f4ng th\u1ee9c b\u1eefa s\u00e1ng gi\u00e0u protein<\/a> s\u1ebd gi\u00fap no l\u00e2u trong ng\u00e0y, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3.<\/p>\n
2. B\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh gi\u00e0u protein v\u00e0 ch\u1ea5t x\u01a1 \u0111\u01a1n gi\u1ea3n d\u1ec5 l\u00e0m<\/h2>\n
2.1. Y\u1ebfn m\u1ea1ch qua \u0111\u00eam gi\u00e0u protein v\u1edbi t\u00e1o v\u00e0 b\u01a1 \u0111\u1eadu ph\u1ed9ng<\/i><\/strong><\/h3>\nY\u1ebfn m\u1ea1ch t\u00e1o b\u01a1 \u0111\u1eadu ph\u1ed9ng<\/a> \u1ee7 qua \u0111\u00eam n\u00e0y l\u00e0 m\u1ed9t b\u1eefa s\u00e1ng ngon mi\u1ec7ng d\u1ec5 chu\u1ea9n b\u1ecb. B\u01a1 \u0111\u1eadu ph\u1ed9ng b\u00e9o ng\u1eady v\u00e0 s\u1eefa chua ki\u1ec3u Hy L\u1ea1p b\u1ed5 sung nhi\u1ec1u protein, trong khi t\u00e1o c\u1eaft nh\u1ecf mang l\u1ea1i v\u1ecb ng\u1ecdt t\u1ef1 nhi\u00ean v\u00e0 \u0111\u1ed9 gi\u00f2n. Y\u1ebfn m\u1ea1ch c\u00e1n m\u1ecfng h\u1ea5p th\u1ee5 t\u1ea5t c\u1ea3 h\u01b0\u01a1ng v\u1ecb qua \u0111\u00eam \u0111\u1ec3 t\u1ea1o n\u00ean k\u1ebft c\u1ea5u m\u1ecbn m\u01b0\u1ee3t ho\u00e0n h\u1ea3o v\u00e0o bu\u1ed5i s\u00e1ng.<\/p>\n
2.2. B\u00e1nh pudding h\u1ea1t chia s\u00f4 c\u00f4 la v\u00e0 b\u01a1 \u0111\u1eadu ph\u1ed9ng gi\u00e0u protein<\/i><\/h3>\n
N\u1ebfu mu\u1ed1n m\u1ed9t b\u1eefa s\u00e1ng tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng, h\u00e3y th\u1eed m\u00f3n pudding h\u1ea1t chia s\u00f4 c\u00f4 la v\u00e0 b\u01a1 \u0111\u1eadu ph\u1ed9ng gi\u00e0u protein n\u00e0y. H\u1ea1t chia t\u1ea1o n\u00ean k\u1ebft c\u1ea5u s\u00e1nh m\u1ecbn, s\u00e1nh m\u01b0\u1ee3t, \u0111\u1ed3ng th\u1eddi cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 acid b\u00e9o omega-3 l\u00e0nh m\u1ea1nh. B\u01a1 \u0111\u1eadu ph\u1ed9ng b\u1ed5 sung h\u01b0\u01a1ng v\u1ecb v\u00e0 protein th\u1ef1c v\u1eadt, \u0111\u1ed3ng th\u1eddi \u0111\u01b0\u1ee3c c\u00e2n b\u1eb1ng b\u1edfi h\u01b0\u01a1ng ca cao n\u1ed3ng n\u00e0n. Chu\u1ea9n b\u1ecb t\u1eeb t\u1ed1i h\u00f4m tr\u01b0\u1edbc \u0111\u1ec3 c\u00f3 m\u1ed9t b\u1eefa s\u00e1ng nhanh ch\u00f3ng v\u1eeba b\u1ed5 d\u01b0\u1ee1ng v\u1eeba ngon mi\u1ec7ng.<\/p>\n
2.3. B\u1eefa s\u00e1ng v\u1edbi ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, rau bina v\u00e0 tr\u1ee9ng chi\u00ean<\/i><\/h3>\nH\u1ea1t l\u00faa m\u00ec, m\u1ed9t lo\u1ea1i ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t c\u00f3 v\u1ecb b\u00f9i b\u00f9i v\u1edbi k\u1ebft c\u1ea5u dai dai d\u1ec5 ch\u1ecbu, l\u00e0 nguy\u00ean li\u1ec7u ch\u00ednh cho c\u00f4ng th\u1ee9c b\u00e1t \u0103n s\u00e1ng th\u1ecbnh so\u1ea1n n\u00e0y. Lo\u1ea1i ng\u0169 c\u1ed1c gi\u00e0u ch\u1ea5t x\u01a1 n\u00e0y c\u00f3 th\u1ec3 \u0111\u00f4ng l\u1ea1nh r\u1ea5t t\u1ed1t, v\u00ec v\u1eady h\u00e3y n\u1ea5u m\u1ed9t m\u1ebb \u0111\u1ec3 d\u1ef1 tr\u1eef cho m\u00f3n salad, b\u00e1t \u0103n k\u00e8m v\u00e0 nhi\u1ec1u m\u00f3n kh\u00e1c. Nh\u1eefng b\u00e1t n\u00e0y \u0111\u01b0\u1ee3c ph\u1ee7 th\u00eam rau bina, \u0111\u1eadu ph\u1ed9ng v\u00e0 m\u1ed9t qu\u1ea3 tr\u1ee9ng<\/a>, t\u1ea1o n\u00ean m\u1ed9t b\u1eefa s\u00e1ng th\u1ecbnh so\u1ea1n. R\u1eafc th\u00eam \u1edbt \u0111\u1ecf nghi\u1ec1n \u0111\u1ec3 t\u0103ng th\u00eam \u0111\u1ed9 cay.<\/p>\n
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\n $\"4$ \n <\/div>
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B\u1eefa s\u00e1ng v\u1edbi ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, rau bina v\u00e0 tr\u1ee9ng chi\u00ean.<\/p>\n<\/figcaption><\/figure>\n
2.4. M\u00f3n b\u00e1nh m\u00ec n\u01b0\u1edbng b\u01a1 \u0111\u1eadu ph\u1ed9ng chu\u1ed1i ki\u1ec3u Ph\u00e1p<\/i><\/h3>\n
M\u00f3n b\u00e1nh m\u00ec n\u01b0\u1edbng ki\u1ec3u Ph\u00e1p \u0111\u01b0\u1ee3c l\u00e0m ng\u1ecdt b\u1eb1ng chu\u1ed1i v\u00e0 m\u1ed9t ch\u00fat siro c\u00e2y phong. N\u01b0\u1edbc s\u1ed1t r\u01b0\u1edbi l\u00ean tr\u00ean t\u1ea1o th\u00eam h\u01b0\u01a1ng v\u1ecb b\u01a1 \u0111\u1eadu ph\u1ed9ng b\u00e9o ng\u1eady cho m\u1ed7i mi\u1ebfng b\u00e1nh. N\u1ebfu b\u01a1 \u0111\u1eadu ph\u1ed9ng b\u1ecb v\u00f3n c\u1ee5c, h\u00e3y xay nh\u00e2n kem tr\u1ee9ng trong m\u00e1y xay sinh t\u1ed1 cho m\u1ecbn. C\u00f3 th\u1ec3 th\u00eam v\u1ee5n s\u00f4 c\u00f4 la ho\u1eb7c h\u1ea1t b\u0103m nh\u1ecf \u0111\u1ec3 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb n\u1ebfu th\u00edch.<\/p>\n
B\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh l\u00e0 b\u01b0\u1edbc \u0111i \u0111\u1ea7u ti\u00ean nh\u01b0ng \u0111\u1ec3 l\u00e3o h\u00f3a th\u1ef1c s\u1ef1 kh\u1ecfe m\u1ea1nh, ng\u01b0\u1eddi cao tu\u1ed5i c\u1ea7n x\u00e2y d\u1ef1ng m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c dinh d\u01b0\u1ee1ng v\u00e0 l\u1ed1i s\u1ed1ng to\u00e0n di\u1ec7n h\u01a1n. Vi\u1ec7c duy tr\u00ec th\u00f3i quen \u0103n s\u00e1ng \u0111\u00fang gi\u1edd kh\u00f4ng ch\u1ec9 \u1ed5n \u0111\u1ecbnh qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t m\u00e0 c\u00f2n \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n
Ngo\u00e0i protein v\u00e0 ch\u1ea5t x\u01a1, ng\u01b0\u1eddi cao tu\u1ed5i n\u00ean ch\u00fa \u00fd b\u1ed5 sung \u0111\u1ee7 canxi, vitamin D, nh\u1eefng ch\u1ea5t thi\u1ebft y\u1ebfu \u0111\u1ec3 b\u1ea3o v\u1ec7 x\u01b0\u01a1ng kh\u1ecfi lo\u00e3ng x\u01b0\u01a1ng v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch. N\u00ean k\u1ebft h\u1ee3p dinh d\u01b0\u1ee1ng t\u1ed1i \u01b0u v\u1edbi r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t \u0111\u1ec1u \u0111\u1eb7n nh\u01b0 \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng ho\u1eb7c t\u1eadp th\u1ec3 d\u1ee5c ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap duy tr\u00ec s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 s\u1ef1 linh ho\u1ea1t mang l\u1ea1i s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n.<\/p>\n
\n $\"4$ <\/a>4 th\u00f3i quen \u0103n u\u1ed1ng \u0111\u01a1n gi\u1ea3n gi\u00fap ng\u01b0\u1eddi cao tu\u1ed5i ki\u1ec3m so\u00e1t ‘m\u1ee1 m\u00e1u x\u1ea5u’, b\u1ea3o v\u1ec7 tim m\u1ea1ch hi\u1ec7u qu\u1ea3<\/a><\/p>\n
SK\u0110S – R\u1ed1i lo\u1ea1n m\u1ee1 m\u00e1u \u1edf ng\u01b0\u1eddi cao tu\u1ed5i th\u01b0\u1eddng di\u1ec5n ti\u1ebfn \u00e2m th\u1ea7m v\u00e0 kh\u00f4ng c\u00f3 tri\u1ec7u ch\u1ee9ng r\u00f5 r\u00e0ng cho \u0111\u1ebfn khi x\u1ea3y ra bi\u1ebfn ch\u1ee9ng nh\u01b0 tai bi\u1ebfn hay nh\u1ed3i m\u00e1u c\u01a1 tim.<\/p>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u1ed9i dung 1. Vai tr\u00f2 c\u1ee7a protein v\u00e0 ch\u1ea5t x\u01a1 v\u1edbi s\u1ee9c kh\u1ecfe ng\u01b0\u1eddi cao tu\u1ed5i 2. B\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh gi\u00e0u protein v\u00e0 ch\u1ea5t x\u01a1 \u0111\u01a1n gi\u1ea3n d\u1ec5 l\u00e0m 1. Vai tr\u00f2 c\u1ee7a protein v\u00e0 ch\u1ea5t x\u01a1 v\u1edbi s\u1ee9c kh\u1ecfe ng\u01b0\u1eddi cao tu\u1ed5i Khi tu\u1ed5i c\u00e0ng cao, c\u01a1 th\u1ec3 c\u00e0ng c\u1ea7n \u0111\u01b0\u1ee3c \u01b0u ti\u00ean […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1245","post","type-post","status-publish","format-standard","hentry","category-thuoc-dinh-duong"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1245","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1245"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1245\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1245"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}