\n $\"Nhu$ \n <\/div>

Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng trong c\u00e1ch t\u00ednh n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft trong ng\u00e0y \u0111\u1ec3 gi\u1ea3m c\u00e2n.<\/p>\n<\/figcaption><\/figure>\n

C\u00e1ch t\u00ednh l\u01b0\u1ee3ng calo (n\u0103ng l\u01b0\u1ee3ng) n\u1ea1p v\u00e0o c\u1ea7n thi\u1ebft<\/strong><\/h2>\n
Nhu c\u1ea7u khuy\u1ebfn ngh\u1ecb n\u0103ng l\u01b0\u1ee3ng (NCKNNL) c\u1ea3 ng\u00e0y cho ng\u01b0\u1eddi Vi\u1ec7t Nam \u0111\u01b0\u1ee3c t\u00ednh theo c\u00f4ng th\u1ee9c: A = B x C<\/p>\n
Trong \u0111\u00f3:<\/p>\n
\n
A: Nhu c\u1ea7u khuy\u1ebfn ngh\u1ecb n\u0103ng l\u01b0\u1ee3ng c\u1ea3 ng\u00e0y (kcal).<\/li>\n
B: N\u0103ng l\u01b0\u1ee3ng chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n c\u1ea3 ng\u00e0y (kcal).<\/li>\n
C: H\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c (PAL).<\/li>\n<\/ul>\n
N\u0103ng l\u01b0\u1ee3ng chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n (CHCB):<\/b> <\/em>L\u00e0 n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao cho c\u00e1c ch\u1ee9c n\u0103ng c\u01a1 th\u1ec3 \u0111\u1ec3 duy tr\u00ec s\u1ef1 s\u1ed1ng nh\u01b0 h\u00f4 h\u1ea5p, ti\u00eau h\u00f3a, tu\u1ea7n ho\u00e0n m\u00e1u, duy tr\u00ec nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft<\/a>, ph\u00e1t tri\u1ec3n, s\u1eeda ch\u1eefa t\u1ebf b\u00e0o. N\u0103ng l\u01b0\u1ee3ng CHCB trong m\u1ed9t ng\u00e0y theo l\u1ee9a tu\u1ed5i, gi\u1edbi t\u00ednh \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh \u0111\u01b0\u1ee3c ghi trong b\u1ea3ng sau:<\/p>\n
\n\n\n\n\n\n\n\n\n
\n
Gi\u1edbi<\/strong><\/p>\n<\/td>\n
\n
Nam<\/strong><\/p>\n<\/td>\n
\n
N\u1eef<\/strong><\/p>\n<\/td>\n<\/tr>\n
\n
Tu\u1ed5i <\/p>\n<\/td>\n
\n
CHCB <\/p>\n
(Kcal\/ <\/p>\n
kg\/ <\/p>\n
ng\u00e0y) <\/p>\n<\/td>\n
\n
C\u00e2n <\/p>\n
n\u1eb7ng <\/p>\n
tham <\/p>\n
chi\u1ebfu<\/p>\n
(kg) <\/p>\n<\/td>\n
\n
CHCB <\/p>\n
(Kcal\/ <\/p>\n
ng\u00e0y)<\/p>\n<\/td>\n
\n
CHCB <\/p>\n
(Kcal\/ <\/p>\n
kg\/ <\/p>\n
ng\u00e0y) <\/p>\n<\/td>\n
\n
C\u00e2n <\/p>\n
n\u1eb7ng <\/p>\n
tham <\/p>\n
chi\u1ebfu<\/p>\n
(kg) <\/p>\n<\/td>\n
\n
CHCB <\/p>\n
(Kcal\/ <\/p>\n
ng\u00e0y)<\/p>\n<\/td>\n<\/tr>\n
\n
20-29<\/p>\n<\/td>\n
\n
24<\/p>\n<\/td>\n
\n
61,1<\/p>\n<\/td>\n
\n
1470<\/p>\n<\/td>\n
\n
22,1<\/p>\n<\/td>\n
\n
53,0<\/p>\n<\/td>\n
\n
1170<\/p>\n<\/td>\n<\/tr>\n
\n
30-49<\/p>\n<\/td>\n
\n
22,3<\/p>\n<\/td>\n
\n
60,2<\/p>\n<\/td>\n
\n
1340<\/p>\n<\/td>\n
\n
21,7<\/p>\n<\/td>\n
\n
53,1<\/p>\n<\/td>\n
\n
1150<\/p>\n<\/td>\n<\/tr>\n
\n
50-69<\/p>\n<\/td>\n
\n
21,5<\/p>\n<\/td>\n
\n
61,8<\/p>\n<\/td>\n
\n
1330<\/p>\n<\/td>\n
\n
20,7<\/p>\n<\/td>\n
\n
54,7<\/p>\n<\/td>\n
\n
1130<\/p>\n<\/td>\n<\/tr>\n
\n
T\u1eeb 70<\/p>\n<\/td>\n
\n
21,5<\/p>\n<\/td>\n
\n
60,0<\/p>\n<\/td>\n
\n
1290<\/p>\n<\/td>\n
\n
20,7<\/p>\n<\/td>\n
\n
51,8<\/p>\n<\/td>\n
\n
1070<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
H\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c (H\u0110TL):<\/b><\/em> H\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c so v\u1edbi m\u1ee9c n\u0103ng l\u01b0\u1ee3ng chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n \u0111\u01b0\u1ee3c ph\u00e2n theo 3 m\u1ee9c: Nh\u1eb9, trung b\u00ecnh v\u00e0 n\u1eb7ng \u0111\u01b0\u1ee3c tham kh\u1ea3o theo h\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c c\u1ee7a Nh\u1eadt B\u1ea3n cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh \u0111\u01b0\u1ee3c ghi trong b\u1ea3ng d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n
\n\n\n\n\n\n\n\n
\n
Nh\u00f3m tu\u1ed5i<\/p>\n<\/td>\n
\n
Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c nh\u1eb9<\/p>\n<\/td>\n
\n
Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c trung b\u00ecnh<\/p>\n<\/td>\n
\n
Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c n\u1eb7ng<\/p>\n<\/td>\n<\/tr>\n
\n
20-29<\/p>\n<\/td>\n
\n
1,50<\/p>\n<\/td>\n
\n
1,75<\/p>\n<\/td>\n
\n
2,00<\/p>\n<\/td>\n<\/tr>\n
\n
30-49<\/p>\n<\/td>\n
\n
1,50<\/p>\n<\/td>\n
\n
1,75<\/p>\n<\/td>\n
\n
2,00<\/p>\n<\/td>\n<\/tr>\n
\n
50-69<\/p>\n<\/td>\n
\n
1,50<\/p>\n<\/td>\n
\n
1,75<\/p>\n<\/td>\n
\n
2,00<\/p>\n<\/td>\n<\/tr>\n
\n
T\u1eeb 70 tu\u1ed5i<\/p>\n<\/td>\n
\n
1,45<\/p>\n<\/td>\n
\n
1,70<\/p>\n<\/td>\n
\n
1,95<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
V\u00ed d\u1ee5:<\/em><\/strong> NCKNNL (Kcal) c\u1ea3 ng\u00e0y c\u1ee7a nam gi\u1edbi tr\u01b0\u1edfng th\u00e0nh t\u1eeb 20-29 tu\u1ed5i, m\u1ee9c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c trung b\u00ecnh \u0111\u01b0\u1ee3c t\u00ednh nh\u01b0 sau: <\/p>\n
NCKNNL= 1470 Kcal x 1,75 = 2572 Kcal.<\/p>\n
`Nh\u01b0 v\u1eady, nhu c\u1ea7u khuy\u1ebfn ngh\u1ecb n\u0103ng l\u01b0\u1ee3ng c\u1ea3 ng\u00e0y c\u1ee7a nam gi\u1edbi tr\u01b0\u1edfng th\u00e0nh c\u00f3 m\u1ee9c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 trung b\u00ecnh t\u1eeb 20-29 tu\u1ed5i l\u00e0 2572.<\/p>\n
<\/p>\n
\n
\n
\n
$\"B\u1eefa$ <\/a>
\n
B\u1eefa s\u00e1ng ch\u1ecdn tr\u1ee9ng hay y\u1ebfn m\u1ea1ch \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng t\u1ed1t h\u01a1n cho c\u01a1 th\u1ec3?<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
<\/p>\n
M\u1ee9c c\u1eaft gi\u1ea3m calo th\u1ebf n\u00e0o l\u00e0 an to\u00e0n?<\/strong><\/h2>\nSai l\u1ea7m ph\u1ed5 bi\u1ebfn c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi th\u1eeba c\u00e2n l\u00e0 c\u1eaft gi\u1ea3m calo<\/a> qu\u00e1 m\u1ea1nh v\u00e0 qu\u00e1 nhanh. Khi l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o gi\u1ea3m \u0111\u1ed9t ng\u1ed9t, c\u01a1 th\u1ec3 s\u1ebd ph\u1ea3n \u1ee9ng b\u1eb1ng c\u00e1ch l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, t\u0103ng c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0 c\u00f3 xu h\u01b0\u1edbng “gi\u1eef n\u0103ng l\u01b0\u1ee3ng” \u0111\u1ec3 t\u1ef1 b\u1ea3o v\u1ec7. H\u1ec7 qu\u1ea3 l\u00e0 gi\u1ea3m c\u00e2n ch\u1eadm l\u1ea1i, d\u1ec5 m\u1ec7t m\u1ecfi v\u00e0 t\u0103ng nguy c\u01a1 m\u1ea5t kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c.<\/p>\n
Do \u0111\u00f3, PGS.TS. Nguy\u1ec5n Th\u1ecb L\u00e2m khuy\u1ebfn c\u00e1o, \u0111\u1ec3 gi\u1ea3m m\u1ee1 m\u00e0 v\u1eabn b\u1ea3o t\u1ed3n c\u01a1 b\u1eafp, m\u1ee9c th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng n\u00ean gi\u1edbi h\u1ea1n kho\u1ea3ng 10 -15% so v\u1edbi nhu c\u1ea7u calo c\u1ea7n thi\u1ebft, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 300kcal\/ng\u00e0y \u0111\u1ed1i v\u1edbi \u0111a s\u1ed1 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh v\u00e0 duy tr\u00ec trong 1 tu\u1ea7n. Trong tu\u1ea7n ti\u1ebfp theo c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n gi\u1ea3m ti\u1ebfp 300 tr\u00ean m\u1ee9c calo c\u1ea7n thi\u1ebft m\u1edbi v\u00e0 c\u1ee9 ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n cho \u0111\u1ebfn khi \u0111\u1ea1t c\u00e2n n\u1eb7ng mong mu\u1ed1n. Tuy nhi\u00ean, c\u1ea7n l\u01b0u \u00fd, m\u1ee9c calo n\u1ea1p v\u00e0o kh\u00f4ng \u0111\u01b0\u1ee3c d\u01b0\u1edbi 800kcal\/ng\u00e0y. <\/p>\n
B\u00ean c\u1ea1nh t\u1ed5ng l\u01b0\u1ee3ng calo, vi\u1ec7c ph\u00e2n b\u1ed5 n\u0103ng l\u01b0\u1ee3ng t\u1eeb c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng<\/a> \u0111a l\u01b0\u1ee3ng c\u0169ng r\u1ea5t quan tr\u1ecdng. Ch\u1ebf \u0111\u1ed9 \u0103n c\u1ea7n \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 protein \u0111\u1ec3 h\u1ea1n ch\u1ebf m\u1ea5t c\u01a1, k\u1ebft h\u1ee3p carbohydrate v\u00e0 ch\u1ea5t b\u00e9o \u1edf m\u1ee9c h\u1ee3p l\u00fd \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng v\u00e0 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft. C\u1eaft gi\u1ea3m calo nh\u01b0ng m\u1ea5t c\u00e2n \u0111\u1ed1i dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft v\u00e0 n\u00ean k\u1ebft h\u1ee3p t\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c th\u1ec3 thao: 30-60 ph\u00fat\/ ng\u00e0y \u0111\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng<\/p>\n
Ngo\u00e0i ra, ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec c\u1ea7n l\u01b0u \u00fd c\u00e1c ngu\u1ed3n “calo r\u1ed7ng” d\u1ec5 l\u00e0m v\u01b0\u1ee3t ng\u01b0\u1ee1ng n\u0103ng l\u01b0\u1ee3ng nh\u01b0 \u0111\u1ed3 chi\u00ean r\u00e1n, b\u00e1nh k\u1eb9o, th\u1ee9c u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng v\u00e0 th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n. Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y cung c\u1ea5p nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng nh\u01b0ng \u00edt gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng, khi\u1ebfn vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n. <\/p>\n
Gi\u1ea3m c\u00e2n l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh d\u00e0i h\u1ea1n, \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean nh\u1eabn v\u00e0 \u0111i\u1ec1u ch\u1ec9nh linh ho\u1ea1t. Vi\u1ec7c theo d\u00f5i c\u00e2n n\u1eb7ng, m\u1ee9c \u0111\u1ed9 m\u1ec7t m\u1ecfi, kh\u1ea3 n\u0103ng l\u00e0m vi\u1ec7c v\u00e0 t\u1eadp luy\u1ec7n s\u1ebd gi\u00fap \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng calo ph\u00f9 h\u1ee3p theo t\u1eebng giai \u0111o\u1ea1n. Khi xu\u1ea5t hi\u1ec7n c\u00e1c d\u1ea5u hi\u1ec7u nh\u01b0 ch\u00f3ng m\u1eb7t<\/a>, ki\u1ec7t s\u1ee9c, gi\u1ea3m hi\u1ec7u su\u1ea5t lao \u0111\u1ed9ng, c\u1ea7n xem l\u1ea1i m\u1ee9c th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng ho\u1eb7c t\u00ecm t\u01b0 v\u1ea5n chuy\u00ean m\u00f4n.<\/p>\n
\n
\n T\u00ednh \u0111\u00fang nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u1eaft gi\u1ea3m calo \u1edf m\u1ee9c an to\u00e0n l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a gi\u1ea3m c\u00e2n khoa h\u1ecdc. V\u1edbi ng\u01b0\u1eddi th\u1eeba c\u00e2n, m\u1ee5c ti\u00eau kh\u00f4ng ch\u1ec9 l\u00e0 gi\u1ea3m con s\u1ed1 tr\u00ean c\u00e2n m\u00e0 c\u00f2n l\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a v\u00e0 duy tr\u00ec c\u00e2n n\u1eb7ng \u1ed5n \u0111\u1ecbnh l\u00e2u d\u00e0i.\n <\/div>\n
\n <\/span><\/span>\n <\/div>\n<\/div>\n
M\u1eddi b\u1ea1n xem th\u00eam:<\/h4>\n
\n $\"4$ <\/a>4 lo\u1ea1i sinh t\u1ed1 bu\u1ed5i s\u00e1ng h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n, t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng<\/a><\/p>\n
SK\u0110S – M\u1ed9t b\u1eefa s\u00e1ng gi\u00e0u dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 quy\u1ebft \u0111\u1ecbnh m\u1ee9c n\u0103ng l\u01b0\u1ee3ng v\u00e0 hi\u1ec7u qu\u1ea3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng su\u1ed1t c\u1ea3 ng\u00e0y. Nh\u1eefng ly sinh t\u1ed1 \u0111\u01b0\u1ee3c k\u1ebft h\u1ee3p \u0111\u00fang nguy\u00ean li\u1ec7u kh\u00f4ng ch\u1ec9 gi\u00fap no l\u00e2u, t\u1ec9nh t\u00e1o m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 trao \u0111\u1ed5i ch\u1ea5t, \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n.<\/p>\n<\/div>\n