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

L\u01b0\u1ee3ng protein khuy\u1ebfn ngh\u1ecb l\u00e0 bao nhi\u00eau?<\/a><\/li>\n
T\u1ea1i sao protein l\u1ea1i quan tr\u1ecdng khi b\u1ea1n gi\u00e0 \u0111i?<\/a><\/li>\n
Khi n\u00e0o nhu c\u1ea7u protein thay \u0111\u1ed5i?<\/a><\/li>\n<\/ul>\n<\/div>\n
\u0110\u1ec3 b\u1ea3o v\u1ec7 kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng v\u00e0 c\u01a1 c\u0169ng nh\u01b0 t\u0103ng c\u01b0\u1eddng qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a kh\u1ecfe m\u1ea1nh, nh\u1eefng ng\u01b0\u1eddi \u1edf \u0111\u1ed9 tu\u1ed5i 50 n\u00ean c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau v\u1ec1 l\u01b0\u1ee3ng protein<\/a> h\u00e0ng ng\u00e0y.<\/p>\n
L\u01b0\u1ee3ng protein khuy\u1ebfn ngh\u1ecb cho ng\u01b0\u1eddi \u1edf \u0111\u1ed9 tu\u1ed5i 50 c\u0169ng t\u01b0\u01a1ng t\u1ef1 nh\u01b0 \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi tr\u1ebb tu\u1ed5i. M\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 x\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng protein c\u1ea7n thi\u1ebft d\u1ef1a tr\u00ean c\u00e2n n\u1eb7ng ho\u1eb7c l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o, m\u1eb7c d\u00f9 c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1ebd c\u1ea7n nhi\u1ec1u h\u01a1n.<\/p>\n
\u1ede \u0111\u1ed9 tu\u1ed5i tr\u1ebb v\u00e0 trung ni\u00ean, tu\u1ed5i t\u00e1c kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn l\u01b0\u1ee3ng protein khuy\u1ebfn ngh\u1ecb h\u00e0ng ng\u00e0y. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 nh\u1eefng ng\u01b0\u1eddi \u1edf \u0111\u1ed9 tu\u1ed5i 50 n\u00ean ti\u1ebfp t\u1ee5c \u0111\u00e1p \u1ee9ng c\u00e1c khuy\u1ebfn ngh\u1ecb ti\u00eau chu\u1ea9n v\u1ec1 protein.<\/p>\n
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\n $\"L\u01b0\u1ee3ng$ \n <\/div>
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C\u1ea7n \u0103n \u0111\u1ee7 protein m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe v\u00e0 ho\u1ea1t \u0111\u1ed9ng t\u1ed1i \u01b0u.<\/p>\n<\/figcaption><\/figure>\n
L\u01b0\u1ee3ng protein khuy\u1ebfn ngh\u1ecb l\u00e0 bao nhi\u00eau?<\/b><\/h2>\n
C\u00f3 hai c\u00e1ch \u0111i\u1ec3n h\u00ecnh \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng protein khuy\u1ebfn ngh\u1ecb h\u00e0ng ng\u00e0y:<\/p>\n
L\u01b0\u1ee3ng calo h\u00e0ng ng\u00e0y:<\/b><\/i> H\u01b0\u1edbng d\u1eabn khuy\u1ebfn ngh\u1ecb 10-35% l\u01b0\u1ee3ng calo ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y n\u00ean \u0111\u1ebfn t\u1eeb protein. V\u00ec v\u1eady, m\u1ed9t ng\u01b0\u1eddi \u0103n ki\u00eang 2.000 calo c\u00f3 th\u1ec3 c\u1ea7n \u0103n kho\u1ea3ng 100 g, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 400 calo t\u1eeb protein, m\u1ed7i ng\u00e0y.<\/p>\n
C\u00e2n n\u1eb7ng hi\u1ec7n t\u1ea1i: <\/b><\/i>Ngo\u00e0i ra, ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean \u0111\u1eb7t m\u1ee5c ti\u00eau \u0103n 0,8 g protein tr\u00ean 1 kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 n\u1ebfu m\u1ed9t ng\u01b0\u1eddi n\u1eb7ng 70 kg n\u00ean \u0103n 56 g protein m\u1ed7i ng\u00e0y.<\/p>\n
Nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean t\u1eadp th\u1ec3 d\u1ee5c<\/a> c\u00f3 th\u1ec3 mu\u1ed1n t\u0103ng g\u1ea5p \u0111\u00f4i l\u01b0\u1ee3ng khuy\u1ebfn ngh\u1ecb v\u00e0 ti\u00eau th\u1ee5 kho\u1ea3ng 1,6 g protein cho m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t n\u1ebfu h\u1ecd mu\u1ed1n t\u0103ng c\u01a1 th\u00f4ng qua luy\u1ec7n t\u1eadp s\u1ee9c m\u1ea1nh.<\/p>\n
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$\"5$ <\/a>
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5 lo\u1ea1i \u0111\u1eadu gi\u00e0u protein h\u01a1n tr\u1ee9ng v\u00e0 t\u1ed1t cho s\u1ee9c kh\u1ecfe<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
T\u1ea1i sao protein l\u1ea1i quan tr\u1ecdng khi b\u1ea1n gi\u00e0 \u0111i?<\/b><\/h2>\n
Nh\u1eefng ng\u01b0\u1eddi \u1edf \u0111\u1ed9 tu\u1ed5i 50 c\u1ea7n \u0111\u00e1p \u1ee9ng nhu c\u1ea7u dinh d\u01b0\u1ee1ng, nh\u1ea5t l\u00e0 protein. L\u00fd do nh\u01b0 sau:<\/p>\n
Kh\u1ed1i l\u01b0\u1ee3ng c\u01a1: <\/b><\/i>Kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 gi\u1ea3m kho\u1ea3ng 1% m\u1ed7i n\u0103m khi ch\u00fang ta b\u01b0\u1edbc v\u00e0o tu\u1ed5i trung ni\u00ean. T\u00ecnh tr\u1ea1ng n\u00e0y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 teo c\u01a1, hay t\u00ecnh tr\u1ea1ng m\u1ea5t s\u1ee9c m\u1ea1nh v\u00e0 ch\u1ee9c n\u0103ng c\u01a1 theo th\u1eddi gian. V\u00ec protein l\u00e0 th\u00e0nh ph\u1ea7n c\u1ea5u t\u1ea1o n\u00ean c\u01a1, n\u00ean vi\u1ec7c \u0103n \u0111\u1ee7 protein c\u00f3 th\u1ec3 gi\u00fap b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 kh\u1ecfi t\u00ecnh tr\u1ea1ng teo c\u01a1. Tuy nhi\u00ean, nghi\u00ean c\u1ee9u v\u1eabn c\u00f2n nhi\u1ec1u tranh c\u00e3i – m\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u protein th\u1ef1c s\u1ef1 l\u00e0m t\u0103ng nguy c\u01a1 teo c\u01a1.<\/p>\n
M\u1eadt \u0111\u1ed9 kho\u00e1ng ch\u1ea5t x\u01b0\u01a1ng: <\/b><\/i>Con ng\u01b0\u1eddi m\u1ea5t d\u1ea7n m\u1eadt \u0111\u1ed9 kho\u00e1ng ch\u1ea5t x\u01b0\u01a1ng khi gi\u00e0 \u0111i, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng. M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2022 \u1edf ng\u01b0\u1eddi cao tu\u1ed5i cho th\u1ea5y vi\u1ec7c \u0103n nhi\u1ec1u protein, \u0111\u1eb7c bi\u1ec7t l\u00e0 protein \u0111\u1ed9ng v\u1eadt<\/a> c\u00f3 th\u1ec3 ch\u1ee9a canxi, c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1eadt \u0111\u1ed9 kho\u00e1ng ch\u1ea5t x\u01b0\u01a1ng cao h\u01a1n.<\/p>\n
L\u00e3o h\u00f3a kh\u1ecfe m\u1ea1nh<\/b><\/i>: M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2024 tr\u00ean ph\u1ee5 n\u1eef d\u01b0\u1edbi 60 tu\u1ed5i cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi ti\u00eau th\u1ee5 nhi\u1ec1u protein h\u01a1n \u1edf tu\u1ed5i trung ni\u00ean, \u0111\u1eb7c bi\u1ec7t l\u00e0 protein th\u1ef1c v\u1eadt, c\u00f3 t\u1ef7 l\u1ec7 l\u00e3o h\u00f3a kh\u1ecfe m\u1ea1nh cao h\u01a1n, Trong nghi\u00ean c\u1ee9u n\u00e0y, l\u00e3o h\u00f3a kh\u1ecfe m\u1ea1nh \u0111\u01b0\u1ee3c \u0111\u1ecbnh ngh\u0129a l\u00e0 kh\u00f4ng m\u1eafc c\u00e1c b\u1ec7nh m\u1ea1n t\u00ednh nghi\u00eam tr\u1ecdng, c\u00f3 s\u1ee9c kh\u1ecfe tinh th\u1ea7n t\u1ed1t v\u00e0 kh\u00f4ng c\u00f3 suy gi\u1ea3m nh\u1eadn th\u1ee9c ho\u1eb7c th\u1ec3 ch\u1ea5t.<\/p>\n
Khi n\u00e0o nhu c\u1ea7u protein thay \u0111\u1ed5i?<\/b><\/h2>\n
Ng\u00e0y c\u00e0ng c\u00f3 nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y l\u01b0\u1ee3ng protein ti\u00eau chu\u1ea9n 0,8 g cho m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 l\u00e0 kh\u00f4ng \u0111\u1ee7 cho ng\u01b0\u1eddi cao tu\u1ed5i. M\u1ed9t s\u1ed1 chuy\u00ean gia cho r\u1eb1ng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i th\u1ef1c s\u1ef1 c\u1ea7n t\u1eeb 0,94 – 1,3 g protein cho m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y.<\/p>\n
L\u01b0\u1ee3ng protein ti\u00eau th\u1ee5 c\u00f3 th\u1ec3 c\u1ea7n cao h\u01a1n n\u1eefa t\u1eeb 1,2 – 1,5 g protein tr\u00ean m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 – \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi l\u1edbn tu\u1ed5i m\u1eafc b\u1ec7nh ng\u1eafn h\u1ea1n ho\u1eb7c m\u1ea1n t\u00ednh.<\/p>\n
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\u0110\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau protein \u1edf tu\u1ed5i trung ni\u00ean s\u1ebd gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t tu\u1ed5i gi\u00e0 kh\u1ecfe m\u1ea1nh h\u01a1n. N\u00f3 c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n h\u00ecnh th\u00e0nh th\u00f3i quen \u01b0u ti\u00ean protein trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, \u0111i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng khi b\u1ea1n gi\u00e0 \u0111i. H\u00e3y t\u00ednh to\u00e1n m\u1ee5c ti\u00eau protein c\u1ee7a b\u1ea1n v\u00e0 xem b\u1ea1n c\u00f3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau \u0111\u00f3 hay kh\u00f4ng. N\u1ebfu ch\u01b0a, h\u00e3y n\u00f3i chuy\u1ec7n v\u1edbi b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u1ec3 t\u00ecm hi\u1ec3u c\u00e1ch b\u1ed5 sung th\u00eam protein v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n.<\/p>\n<\/p><\/div>\n<\/div>\n
\n $\"4$ <\/a>4 b\u1eefa s\u00e1ng gi\u00e0u protein v\u00e0 ch\u1ea5t x\u01a1, d\u1ec5 ti\u00eau h\u00f3a gi\u00fap tu\u1ed5i gi\u00e0 kh\u1ecfe m\u1ea1nh<\/a><\/p>\n
SK\u0110S – B\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh, gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 protein l\u00e0 gi\u1ea3i ph\u00e1p l\u00fd t\u01b0\u1edfng gi\u00fap cho ng\u01b0\u1eddi cao tu\u1ed5i gi\u1eef \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng c\u01a1 v\u00e0 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng. Tham kh\u1ea3o m\u1ed9t s\u1ed1 m\u00f3n \u0103n s\u00e1ng l\u00e0nh m\u1ea1nh, d\u1ec5 ch\u1ebf bi\u1ebfn v\u00e0 d\u1ec5 ti\u00eau h\u00f3a t\u1ed1t cho ng\u01b0\u1eddi cao tu\u1ed5i.<\/p>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u1ed9i dung L\u01b0\u1ee3ng protein khuy\u1ebfn ngh\u1ecb l\u00e0 bao nhi\u00eau? T\u1ea1i sao protein l\u1ea1i quan tr\u1ecdng khi b\u1ea1n gi\u00e0 \u0111i? Khi n\u00e0o nhu c\u1ea7u protein thay \u0111\u1ed5i? \u0110\u1ec3 b\u1ea3o v\u1ec7 kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng v\u00e0 c\u01a1 c\u0169ng nh\u01b0 t\u0103ng c\u01b0\u1eddng qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a kh\u1ecfe m\u1ea1nh, nh\u1eefng ng\u01b0\u1eddi \u1edf \u0111\u1ed9 tu\u1ed5i 50 n\u00ean c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c […]<\/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-1350","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\/1350","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=1350"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1350\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1350"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1350"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1350"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}