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

1. Gi\u1ea3i m\u00e3 h\u00e0m l\u01b0\u1ee3ng calo v\u00e0 c\u1ea5u tr\u00fac dinh d\u01b0\u1ee1ng c\u1ee7a tr\u1ee9ng<\/a><\/li>\n
2. So s\u00e1nh tr\u1ee9ng lu\u1ed9c, tr\u1ee9ng ch\u1ea7n v\u00e0 tr\u1ee9ng \u1ed1p la<\/a><\/li>\n
3. Tr\u1ee9ng v\u00e0 b\u00e0i to\u00e1n cholesterol<\/a><\/li>\n
4. L\u1ed9 tr\u00ecnh ti\u00eau th\u1ee5 khoa h\u1ecdc \u0111\u1ec3 t\u1ed1i \u01b0u v\u00f3c d\u00e1ng<\/a><\/li>\n<\/ul>\n<\/div>\n
Tr\u1ee9ng l\u00e0 m\u00f3n \u0103n \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u00f3 m\u1ed9t c\u1ea5u tr\u00fac sinh h\u1ecdc ho\u00e0n h\u1ea3o. \u0110\u1ec3 hi\u1ec3u r\u00f5 c\u00e1ch t\u1ed1i \u01b0u h\u00f3a th\u1ef1c ph\u1ea9m n\u00e0y trong ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang ho\u1eb7c t\u1eadp luy\u1ec7n, h\u00e3y t\u00ecm hi\u1ec3u h\u00e0m l\u01b0\u1ee3ng calo c\u0169ng nh\u01b0 t\u00e1c \u0111\u1ed9ng c\u1ee7a c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1ebf bi\u1ebfn ph\u1ed5 bi\u1ebfn nh\u01b0 tr\u1ee9ng lu\u1ed9c<\/a>, ch\u1ea7n v\u00e0 \u1ed1p la l\u00ean gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a tr\u1ee9ng.<\/p>\n
1. Gi\u1ea3i m\u00e3 h\u00e0m l\u01b0\u1ee3ng calo v\u00e0 c\u1ea5u tr\u00fac dinh d\u01b0\u1ee1ng c\u1ee7a tr\u1ee9ng<\/h2>\n
M\u1ed9t qu\u1ea3 tr\u1ee9ng<\/a> trung b\u00ecnh n\u1eb7ng kho\u1ea3ng 50 g th\u01b0\u1eddng ch\u1ee9a t\u1eeb 70 \u0111\u1ebfn 80 calo<\/a>. Tuy nhi\u00ean, gi\u00e1 tr\u1ecb th\u1ef1c s\u1ef1 kh\u00f4ng ch\u1ec9 n\u1eb1m \u1edf con s\u1ed1 calo thu\u1ea7n t\u00fay m\u00e0 n\u1eb1m \u1edf c\u00e1ch n\u0103ng l\u01b0\u1ee3ng n\u00e0y \u0111\u01b0\u1ee3c ph\u00e2n b\u1ed5 m\u1ed9t c\u00e1ch th\u00f4ng minh b\u00ean trong c\u1ea5u tr\u00fac qu\u1ea3 tr\u1ee9ng. Trong khi ph\u1ea7n l\u1edbn protein <\/a>(ch\u1ea5t \u0111\u1ea1m) t\u1eadp trung \u1edf l\u00f2ng tr\u1eafng, th\u00ec l\u00f2ng \u0111\u1ecf l\u1ea1i l\u00e0 ch\u1ee9a h\u1ea7u h\u1ebft c\u00e1c vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh.<\/p>\n
V\u1edbi kho\u1ea3ng 6 g protein ch\u1ea5t l\u01b0\u1ee3ng cao, tr\u1ee9ng cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 9 lo\u1ea1i acid amin thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 ng\u01b0\u1eddi kh\u00f4ng t\u1ef1 t\u1ed5ng h\u1ee3p \u0111\u01b0\u1ee3c. Ch\u00ednh v\u00ec v\u1eady, trong gi\u1edbi dinh d\u01b0\u1ee1ng, tr\u1ee9ng \u0111\u01b0\u1ee3c coi l\u00e0 “ti\u00eau chu\u1ea9n v\u00e0ng” \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 ch\u1ea5t l\u01b0\u1ee3ng protein c\u1ee7a c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c. Ngo\u00e0i ra, l\u00f2ng \u0111\u1ecf tr\u1ee9ng c\u00f2n ch\u1ee9a choline t\u1ed1t cho n\u00e3o b\u1ed9, c\u00f9ng lutein v\u00e0 zeaxanthin gi\u00fap b\u1ea3o v\u1ec7 th\u1ecb l\u1ef1c kh\u1ecfi c\u00e1c t\u00e1c nh\u00e2n g\u00e2y l\u00e3o h\u00f3a.<\/p>\n
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\n $\"N\u00ean$ \n <\/div>
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Tr\u1ee9ng l\u00e0 m\u00f3n \u0103n b\u00ecnh d\u00e2n nh\u01b0ng mang l\u1ea1i gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng cao<\/p>\n<\/figcaption><\/figure>\n
2. So s\u00e1nh tr\u1ee9ng lu\u1ed9c, tr\u1ee9ng ch\u1ea7n v\u00e0 tr\u1ee9ng \u1ed1p la<\/h2>\n
C\u00e1ch ch\u00fang ta ch\u1ebf bi\u1ebfn tr\u1ee9ng s\u1ebd quy\u1ebft \u0111\u1ecbnh tr\u1ef1c ti\u1ebfp \u0111\u1ebfn t\u1ed5ng l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o v\u00e0 kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 d\u01b0\u1ee1ng ch\u1ea5t c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n
Tr\u1ee9ng lu\u1ed9c<\/a>:<\/i><\/b> \u0110\u1ee9ng \u0111\u1ea7u v\u1ec1 \u0111\u1ed9 l\u00e0nh m\u1ea1nh cho nh\u1eefng ng\u01b0\u1eddi \u0111ang ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng l\u00e0 ph\u01b0\u01a1ng ph\u00e1p tr\u1ee9ng lu\u1ed9c. Do kh\u00f4ng th\u00eam b\u1ea5t k\u1ef3 ch\u1ea5t b\u00e9o n\u00e0o t\u1eeb b\u00ean ngo\u00e0i, m\u1ed9t qu\u1ea3 tr\u1ee9ng lu\u1ed9c gi\u1eef nguy\u00ean m\u1ee9c n\u0103ng l\u01b0\u1ee3ng g\u1ed1c t\u1eeb 70 \u0111\u1ebfn 80 calo. V\u1ec1 m\u1eb7t sinh h\u1ecdc, vi\u1ec7c lu\u1ed9c ch\u00edn k\u1ef9 gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1edbi 91% l\u01b0\u1ee3ng protein, hi\u1ec7u qu\u1ea3 h\u01a1n h\u1eb3n so v\u1edbi m\u1ee9c 51% khi \u0103n tr\u1ee9ng s\u1ed1ng.<\/p>\n
Tr\u1ee9ng ch\u1ea7n: <\/b><\/i>M\u1ed9t l\u1ef1a ch\u1ecdn kh\u00e1c l\u00e0 tr\u1ee9ng ch\u1ea7n, ph\u01b0\u01a1ng ph\u00e1p n\u00e0y gi\u00fap l\u00f2ng \u0111\u1ecf m\u1ec1m m\u1ea1i v\u00e0 h\u1ea1n ch\u1ebf t\u1ed1i \u0111a vi\u1ec7c oxy h\u00f3a cholesterol do nhi\u1ec7t \u0111\u1ed9 qu\u00e1 cao. T\u01b0\u01a1ng t\u1ef1 nh\u01b0 tr\u1ee9ng lu\u1ed9c, tr\u1ee9ng ch\u1ea7n duy tr\u00ec m\u1ee9c calo th\u1ea5p v\u00ec kh\u00f4ng s\u1eed d\u1ee5ng d\u1ea7u m\u1ee1 trong qu\u00e1 tr\u00ecnh n\u1ea5u.<\/p>\n
Tr\u1ee9ng \u1ed1p la\/chi\u00ean:<\/b><\/i> Tr\u1ee9ng \u1ed1p la ho\u1eb7c tr\u1ee9ng chi\u00ean th\u01b0\u1eddng l\u00e0 t\u00e1c nh\u00e2n khi\u1ebfn l\u01b0\u1ee3ng calo v\u1ecdt l\u00ean \u0111\u00e1ng k\u1ec3. Vi\u1ec7c s\u1eed d\u1ee5ng th\u00eam b\u01a1 ho\u1eb7c d\u1ea7u \u0103n c\u00f3 th\u1ec3 \u0111\u1ea9y m\u1ee9c n\u0103ng l\u01b0\u1ee3ng c\u1ee7a m\u1ed9t qu\u1ea3 tr\u1ee9ng l\u00ean t\u1edbi 90 ho\u1eb7c 100 calo. V\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111ang trong ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang nghi\u00eam ng\u1eb7t, vi\u1ec7c thay th\u1ebf m\u1ee1 \u0111\u1ed9ng v\u1eadt b\u1eb1ng d\u1ea7u x\u1ecbt ch\u1ed1ng d\u00ednh ho\u1eb7c d\u1ea7u \u00f4 liu l\u00e0 m\u1ed9t gi\u1ea3i ph\u00e1p khoa h\u1ecdc \u0111\u1ec3 ki\u1ec3m so\u00e1t n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o.<\/p>\n
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\n $\"N\u00ean$ \n <\/div>
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C\u00e1ch ch\u1ebf bi\u1ebfn tr\u1ee9ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed5ng l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o v\u00e0 kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 d\u01b0\u1ee1ng ch\u1ea5t c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n<\/figcaption><\/figure>\n
3. Tr\u1ee9ng v\u00e0 b\u00e0i to\u00e1n cholesterol<\/h2>\n
Trong nhi\u1ec1u th\u1eadp k\u1ef7, tr\u1ee9ng t\u1eebng b\u1ecb l\u1ea7m t\u01b0\u1edfng l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra c\u00e1c b\u1ec7nh tim m\u1ea1ch do ch\u1ee9a kho\u1ea3ng 185-200 mg cholesterol<\/a> trong l\u00f2ng \u0111\u1ecf. Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u y khoa hi\u1ec7n \u0111\u1ea1i \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng cholesterol trong th\u1ef1c ph\u1ea9m kh\u00f4ng ho\u00e0n to\u00e0n \u0111\u1ed3ng ngh\u0129a v\u1edbi cholesterol trong m\u00e1u.<\/p>\n
\u0110\u1ed1i v\u1edbi kho\u1ea3ng 70% d\u00e2n s\u1ed1, vi\u1ec7c ti\u00eau th\u1ee5 tr\u1ee9ng h\u1ea7u nh\u01b0 kh\u00f4ng l\u00e0m t\u0103ng m\u1ee9c LDL (cholesterol x\u1ea5u). C\u01a1 th\u1ec3 ch\u00fang ta c\u00f3 c\u01a1 ch\u1ebf t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh: khi n\u1ea1p nhi\u1ec1u cholesterol t\u1eeb th\u1ef1c ph\u1ea9m, gan s\u1ebd s\u1ea3n xu\u1ea5t \u00edt \u0111i \u0111\u1ec3 gi\u1eef tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng. H\u01a1n n\u1eefa, tr\u1ee9ng c\u00f2n gi\u00fap t\u0103ng ch\u1ec9 s\u1ed1 HDL (cholesterol t\u1ed1t), h\u1ed7 tr\u1ee3 b\u1ea3o v\u1ec7 h\u1ec7 tim m\u1ea1ch m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n
4. L\u1ed9 tr\u00ecnh ti\u00eau th\u1ee5 khoa h\u1ecdc \u0111\u1ec3 t\u1ed1i \u01b0u v\u00f3c d\u00e1ng<\/h2>\n
\u0110\u1ec3 vi\u1ec7c \u0103n tr\u1ee9ng t\u1ed1t cho s\u1ee9c kh\u1ecfe, ch\u00fang ta c\u1ea7n tu\u00e2n th\u1ee7 nguy\u00ean t\u1eafc c\u00e2n b\u1eb1ng v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng. M\u1ed9t ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh c\u00f3 th\u1ec3 ti\u00eau th\u1ee5 7 qu\u1ea3 tr\u1ee9ng m\u1ed7i tu\u1ea7n. Tuy nhi\u00ean, \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 b\u1ec7nh l\u00fd n\u1ec1n nh\u01b0 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng hay m\u1ee1 m\u00e1u cao, con s\u1ed1 n\u00e0y n\u00ean \u0111\u01b0\u1ee3c gi\u1edbi h\u1ea1n \u1edf m\u1ee9c 3 \u0111\u1ebfn 4 qu\u1ea3 v\u00e0 c\u1ea7n c\u00f3 s\u1ef1 t\u01b0 v\u1ea5n t\u1eeb b\u00e1c s\u0129 chuy\u00ean khoa.<\/p>\n
Trong t\u1eadp luy\u1ec7n, ngu\u1ed3n leucine d\u1ed3i d\u00e0o trong tr\u1ee9ng gi\u00fap k\u00edch th\u00edch t\u1ed5ng h\u1ee3p c\u01a1 b\u1eafp m\u1ea1nh m\u1ebd, bi\u1ebfn n\u00f3 th\u00e0nh th\u1ef1c ph\u1ea9m ph\u1ee5c h\u1ed3i l\u00fd t\u01b0\u1edfng sau khi v\u1eadn \u0111\u1ed9ng.<\/p>\n
\u0110\u1ec3 t\u1ea1o n\u00ean m\u1ed9t b\u1eefa \u0103n ho\u00e0n h\u1ea3o, h\u00e3y k\u1ebft h\u1ee3p tr\u1ee9ng c\u00f9ng nhi\u1ec1u rau xanh. Ch\u1ea5t x\u01a1 trong rau kh\u00f4ng ch\u1ec9 gi\u00fap ki\u1ec3m so\u00e1t qu\u00e1 tr\u00ecnh h\u1ea5p th\u1ee5 ch\u1ea5t b\u00e9o m\u00e0 c\u00f2n b\u1ed5 sung vitamin C, d\u01b0\u1ee1ng ch\u1ea5t duy nh\u1ea5t c\u00f2n thi\u1ebfu trong qu\u1ea3 tr\u1ee9ng, t\u1ea1o n\u00ean m\u1ed9t h\u1ec7 sinh th\u00e1i dinh d\u01b0\u1ee1ng tr\u1ecdn v\u1eb9n cho c\u01a1 th\u1ec3.<\/p>\n
\n $\"N\u00ean$ <\/a>K\u1ebft h\u1ee3p \u0103n tr\u1ee9ng v\u1edbi th\u1ef1c ph\u1ea9m g\u00ec \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n?<\/a><\/p>\n
SK\u0110S – \u0102n tr\u1ee9ng l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n ph\u1ed5 bi\u1ebfn nh\u1ea5t nh\u1edd h\u00e0m l\u01b0\u1ee3ng protein ch\u1ea5t l\u01b0\u1ee3ng cao, vitamin B, D, choline v\u00e0 c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a. L\u01b0\u1ee3ng calo trong m\u1ed9t qu\u1ea3 tr\u1ee9ng kh\u00e1 th\u1ea5p (kho\u1ea3ng 70 calo), nh\u01b0ng l\u1ea1i gi\u00fap b\u1ea1n no l\u00e2u v\u00e0 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft…<\/p>\n<\/div>\n
M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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T\u1ea1i sao d\u00f9 nh\u1ecbn \u0103n v\u1eabn kh\u00f4ng th\u1ec3 gi\u1ea3m c\u00e2n?<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
N\u1ed9i dung 1. Gi\u1ea3i m\u00e3 h\u00e0m l\u01b0\u1ee3ng calo v\u00e0 c\u1ea5u tr\u00fac dinh d\u01b0\u1ee1ng c\u1ee7a tr\u1ee9ng 2. So s\u00e1nh tr\u1ee9ng lu\u1ed9c, tr\u1ee9ng ch\u1ea7n v\u00e0 tr\u1ee9ng \u1ed1p la 3. Tr\u1ee9ng v\u00e0 b\u00e0i to\u00e1n cholesterol 4. L\u1ed9 tr\u00ecnh ti\u00eau th\u1ee5 khoa h\u1ecdc \u0111\u1ec3 t\u1ed1i \u01b0u v\u00f3c d\u00e1ng Tr\u1ee9ng l\u00e0 m\u00f3n \u0103n \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u00f3 m\u1ed9t c\u1ea5u tr\u00fac […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1737","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1737","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=1737"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1737\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1737"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1737"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1737"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}