\n N\u1ed8I DUNG\n <\/div>\n

1. M\u1ed9t n\u1eafm qu\u1ea3 \u00f3c ch\u00f3 ho\u1eb7c h\u1ea1nh nh\u00e2n<\/a><\/li>\n
2. B\u00e1t sinh t\u1ed1 nh\u1ecf v\u1edbi anh \u0111\u00e0o chua<\/a><\/li>\n
3. C\u00e1 h\u1ed3i hun kh\u00f3i \u0103n k\u00e8m b\u00e1nh quy l\u00faa m\u00ec nguy\u00ean c\u00e1m<\/a><\/li>\n
4. Y\u1ebfn m\u1ea1ch ng\u00e2m qua \u0111\u00eam v\u1edbi h\u1ea1t chia<\/a><\/li>\n
5. G\u00e0 t\u00e2y cu\u1ed9n gi\u00e0u tryptophan gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n<\/a><\/li>\n
6. S\u1eefa chua v\u1edbi tr\u00e1i c\u00e2y v\u00e0 granola<\/a><\/li>\n
7. Tr\u1ee9ng b\u00e1c<\/a><\/li>\n
8. B\u1ecfng ng\u00f4<\/a><\/li>\n
9. B\u00e1nh quy th\u1ea3o m\u1ed9c v\u00e0 ph\u00f4 mai<\/a><\/li>\n
10. au c\u1ee7 t\u01b0\u01a1i v\u00e0 ph\u00f4 mai t\u01b0\u01a1i<\/a><\/li>\n<\/ul>\n<\/div>\n
Nhi\u1ec1u ng\u01b0\u1eddi hay b\u1ecb \u0111\u00f3i c\u1ed3n c\u00e0o v\u00e0o ban \u0111\u00eam n\u00ean h\u1ecd th\u01b0\u1eddng c\u00f3 b\u1eefa \u0103n th\u00eam tr\u01b0\u1edbc gi\u1edd \u0111i ng\u1ee7 nh\u01b0ng h\u00e3y c\u1ea9n th\u1eadn v\u00ec m\u1ed9t s\u1ed1 m\u00f3n \u0103n khuya s\u1ebd khi\u1ebfn gi\u1ea5c ng\u1ee7 b\u1ecb gi\u00e1n \u0111o\u1ea1n. M\u1ed9t b\u1eefa \u0103n nh\u1eb9 \u0111\u00fang c\u00e1ch kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m c\u01a1n \u0111\u00f3i m\u00e0 c\u00f2n l\u00e0 li\u1ec7u ph\u00e1p t\u1ef1 nhi\u00ean h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7 ngon v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng h\u01a1n.<\/p>\n
Thay v\u00ec t\u00ecm \u0111\u1ebfn nh\u1eefng m\u00f3n \u0103n nhanh ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng hay caffeine g\u00e2y r\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn nh\u1eefng th\u1ef1c ph\u1ea9m t\u1ed1t cho gi\u1ea5c ng\u1ee7 ngon nh\u01b0 h\u1ea1t, s\u1eefa chua hay y\u1ebfn m\u1ea1ch \u0111\u1ec3 xoa d\u1ecbu d\u1ea1 d\u00e0y. <\/p>\n
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng g\u1ee3i \u00fd v\u1ec1 m\u00f3n \u0103n nh\u1eb9 bu\u1ed5i t\u1ed1i v\u1edbi nh\u1eefng th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh gi\u00fap b\u1ea1n th\u1ecfa m\u00e3n c\u01a1n \u0111\u00f3i t\u1ee9c th\u00ec m\u00e0 v\u1eabn \u0111\u1ea3m b\u1ea3o m\u1ed9t gi\u1ea5c ng\u1ee7 tr\u1ecdn v\u1eb9n.<\/p>\n
1. M\u1ed9t n\u1eafm qu\u1ea3 \u00f3c ch\u00f3 ho\u1eb7c h\u1ea1nh nh\u00e2n<\/h2>\n
Qu\u1ea3 \u00f3c ch\u00f3 ch\u1ee9a nhi\u1ec1u acid b\u00e9o omega-3 gi\u00fap th\u00fac \u0111\u1ea9y gi\u1ea5c ng\u1ee7, trong khi c\u1ea3 h\u1ea1nh nh\u00e2n v\u00e0 \u00f3c ch\u00f3 \u0111\u1ec1u gi\u00e0u ch\u1ea5t x\u01a1, ch\u1ea5t ch\u1ed1ng oxy h\u00f3a<\/a>, melatonin v\u00e0 magi\u00ea c\u1ed9ng th\u00eam m\u1ed9t ch\u00fat protein th\u1ef1c v\u1eadt. Nh\u1eefng l\u1ee3i \u00edch dinh d\u01b0\u1ee1ng n\u00e0y s\u1ebd gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, t\u1ea1o c\u1ea3m gi\u00e1c no v\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/a>. Th\u00eam v\u00e0o \u0111\u00f3, n\u1ebfu ch\u1ecdn c\u00e1c lo\u1ea1i h\u1ea1t rang nh\u1eb9 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ki\u1ec1m ch\u1ebf c\u01a1n th\u00e8m \u0111\u1ed3 m\u1eb7n sau b\u1eefa t\u1ed1i.<\/p>\n
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M\u1ed9t n\u1eafm nh\u1ecf \u00f3c ch\u00f3 ho\u1eb7c h\u1ea1nh nh\u00e2n gi\u00fap l\u00e0m d\u1ecbu c\u01a1n \u0111\u00f3i v\u00e0 h\u1ed7 tr\u1ee3 ng\u1ee7 ngon.<\/p>\n<\/figcaption><\/figure>\n
2. B\u00e1t sinh t\u1ed1 nh\u1ecf v\u1edbi anh \u0111\u00e0o chua<\/h2>\n
V\u1ecb ng\u1ecdt d\u1ec5 ch\u1ecbu c\u1ee7a m\u1ed9t b\u00e1t sinh t\u1ed1 r\u1ea5t th\u00edch h\u1ee3p \u0111\u1ec3 tr\u00e1ng mi\u1ec7ng sau b\u1eefa t\u1ed1i. Sinh t\u1ed1 c\u0169ng l\u00e0 m\u1ed9t th\u1ee9c u\u1ed1ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 k\u1ebft h\u1ee3p v\u1edbi c\u00e1c th\u00e0nh ph\u1ea7n gi\u00fap d\u1ec5 ng\u1ee7 nh\u01b0 anh \u0111\u00e0o chua (ho\u1eb7c n\u01b0\u1edbc \u00e9p anh \u0111\u00e0o chua), c\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng \u0111\u00f4ng l\u1ea1nh, nho v\u00e0 y\u1ebfn m\u1ea1ch.<\/p>\n
3. C\u00e1 h\u1ed3i hun kh\u00f3i \u0103n k\u00e8m b\u00e1nh quy l\u00faa m\u00ec nguy\u00ean c\u00e1m<\/h2>\n
V\u1ecb b\u00e9o ng\u1eady c\u1ee7a c\u00e1 h\u1ed3i hun kh\u00f3i kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n ki\u1ec1m ch\u1ebf c\u01a1n \u0111\u00f3i v\u00e0 th\u00e8m mu\u1ed1i v\u00e0o ban \u0111\u00eam m\u00e0 c\u00f2n c\u00f3 th\u1ec3 gi\u00fap ng\u1ee7 ngon h\u01a1n. \u0110i\u1ec1u n\u00e0y l\u00e0 nh\u1edd c\u00e1c acid b\u00e9o omega-3 v\u00e0 vitamin D c\u00f3 trong c\u00e1 h\u1ed3i. C\u00e1 h\u1ed3i hun kh\u00f3i s\u1ebd c\u00e0ng tuy\u1ec7t v\u1eddi h\u01a1n khi \u0111\u01b0\u1ee3c d\u00f9ng k\u00e8m v\u1edbi b\u00e1nh quy l\u00faa m\u00ec nguy\u00ean c\u00e1m, th\u00eam m\u1ed9t ch\u00fat ph\u00f4 mai kem v\u00e0 r\u1eafc th\u00eam th\u00ec l\u00e0 t\u01b0\u01a1i.<\/p>\n
4. Y\u1ebfn m\u1ea1ch ng\u00e2m qua \u0111\u00eam v\u1edbi h\u1ea1t chia<\/h2>\n
<\/p>\n
Y\u1ebfn m\u1ea1ch ng\u00e2m qua \u0111\u00eam l\u00e0 m\u00f3n \u0103n l\u00fd t\u01b0\u1edfng cho c\u1ea3 bu\u1ed5i t\u1ed1i ch\u1ee9 kh\u00f4ng ch\u1ec9 l\u00e0nh m\u1ea1nh cho b\u1eefa s\u00e1ng. Ch\u00fang ch\u1ee9a acid b\u00e9o omega-3, melatonin, magie, ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a c\u00f3 trong c\u00e1c th\u00e0nh ph\u1ea7n nh\u01b0 y\u1ebfn m\u1ea1ch v\u00e0 h\u1ea1t chia<\/a>. Th\u00eam m\u1ed9t ch\u00fat qu\u1ea3 m\u1ecdng v\u00e0 s\u1eefa \u0111\u1ec3 gi\u00fap gi\u1ea3m c\u01a1n th\u00e8m \u0111\u01b0\u1eddng.<\/p>\n
5. G\u00e0 t\u00e2y cu\u1ed9n gi\u00e0u tryptophan gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n<\/h2>\n
Ch\u1ea5t tryptophan c\u00f3 trong th\u1ecbt g\u00e0 t\u00e2y s\u1ebd gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n, khi\u1ebfn m\u00f3n g\u00e0 t\u00e2y cu\u1ed9n tr\u1edf th\u00e0nh m\u00f3n \u0103n nh\u1eb9 ban \u0111\u00eam ho\u00e0n h\u1ea3o v\u1edbi v\u1ecb h\u01a1i m\u1eb7n. Cu\u1ed9n th\u1ecbt g\u00e0 t\u00e2y ngu\u1ed9i kh\u00f4ng ch\u1ee9a nitrat, \u00edt mu\u1ed1i v\u1edbi rau di\u1ebfp, c\u00e0 chua, c\u00e1c lo\u1ea1i gia v\u1ecb y\u00eau th\u00edch v\u00e0 c\u00f3 th\u1ec3 th\u00eam m\u1ed9t l\u00e1t ph\u00f4 mai.<\/p>\n
6. S\u1eefa chua v\u1edbi tr\u00e1i c\u00e2y v\u00e0 granola<\/h2>\n
M\u1ed9t b\u00e1t s\u1eefa chua gi\u00e0u protein v\u00e0 canxi \u0103n k\u00e8m v\u1edbi tr\u00e1i c\u00e2y, granola ho\u1eb7c c\u00e1c lo\u1ea1i h\u1ea1t th\u00e1i nh\u1ecf, lu\u00f4n l\u00e0 m\u1ed9t m\u00f3n \u0103n nh\u1eb9 tuy\u1ec7t v\u1eddi v\u00e0 c\u00e0ng ngon h\u01a1n n\u1eefa n\u1ebfu r\u1eafc th\u00eam h\u1ea1t chia gi\u00e0u omega-3. \u0110\u1eb7c bi\u1ec7t, tryptophan v\u00e0 vitamin D c\u00f3 trong s\u1eefa chua c\u0169ng gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n.<\/p>\n
7. Tr\u1ee9ng b\u00e1c<\/h2>\n
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\u0110i\u1ec1u g\u00ec x\u1ea3y ra v\u1edbi c\u01a1 th\u1ec3 khi \u0103n 1 \u0111\u1ebfn 2 qu\u1ea3 tr\u1ee9ng v\u00e0o b\u1eefa s\u00e1ng trong 30 ng\u00e0y?<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
<\/p>\n
Tr\u1ee9ng b\u00e1c ch\u1ee9a nhi\u1ec1u vitamin D, protein v\u00e0 c\u1ea3 melatonin. N\u1ebfu b\u1ea1n th\u1ee9c khuya v\u00e0 b\u1ee5ng \u0111\u00f3i c\u1ed3n c\u00e0o, h\u00e3y th\u1eed l\u00e0m m\u1ed9t ho\u1eb7c hai qu\u1ea3 tr\u1ee9ng b\u00e1c ho\u1eb7c tr\u1ee9ng lu\u1ed9c \u0111\u1ec3 no b\u1ee5ng v\u00e0 gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7 h\u01a1n. H\u01a1n n\u1eefa, \u0111\u00e2y l\u00e0 m\u00f3n \u0103n t\u01b0\u01a1ng \u0111\u1ed1i d\u1ec5 l\u00e0m khi b\u1ea1n kh\u00f4ng c\u00f3 nhi\u1ec1u th\u1eddi gian v\u00e0 n\u0103ng l\u01b0\u1ee3ng.<\/p>\n
8. B\u1ecfng ng\u00f4<\/h2>\n
N\u1ebfu b\u1ea1n c\u1ea7n m\u1ed9t m\u00f3n \u0103n nh\u1eb9 th\u1ef1c s\u1ef1 \u0111\u01a1n gi\u1ea3n h\u00e3y ch\u1ecdn v\u00e0i n\u1eafm b\u1ecfng ng\u00f4 kh\u00f4ng gia v\u1ecb ho\u1eb7c b\u1ecfng ng\u00f4 \u00edt mu\u1ed1i. M\u00f3n \u0103n v\u1eb7t n\u00e0y v\u1ec1 m\u1eb7t k\u1ef9 thu\u1eadt l\u00e0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t<\/a>, cung c\u1ea5p nhi\u1ec1u ch\u1ea5t x\u01a1 h\u01a1n c\u00e1c lo\u1ea1i \u0111\u1ed3 \u0103n v\u1eb7t \u0111\u00f3ng g\u00f3i s\u1eb5n kh\u00e1c nh\u01b0 khoai t\u00e2y chi\u00ean ho\u1eb7c b\u00e1nh quy m\u1eb7n. N\u1ebfu mua b\u1ecfng ng\u00f4 \u0111\u00f3ng g\u00f3i s\u1eb5n t\u1eeb si\u00eau th\u1ecb, h\u00e3y ch\u1ecdn lo\u1ea1i c\u00f3 h\u00e0m l\u01b0\u1ee3ng natri th\u1ea5p, \u0111\u01b0\u1ee3c l\u00e0m v\u1edbi \u00edt ho\u1eb7c kh\u00f4ng d\u1ea7u, kh\u00f4ng c\u00f3 ho\u1eb7c c\u00f3 r\u1ea5t \u00edt \u0111\u01b0\u1eddng b\u1ed5 sung.<\/p>\n
9. B\u00e1nh quy th\u1ea3o m\u1ed9c v\u00e0 ph\u00f4 mai<\/h2>\n
Ph\u00f4 mai l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n v\u00e0 ngon mi\u1ec7ng nh\u1ea5t \u0111\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7 h\u01a1n khi \u0103n nh\u1eb9 tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Ph\u00f4 mai ch\u1ee9a tryptophan – m\u1ed9t lo\u1ea1i acid amin c\u00f3 \u0111\u1eb7c t\u00ednh \u0111i\u1ec1u ch\u1ec9nh gi\u1ea5c ng\u1ee7. Th\u00eam v\u00e0o \u0111\u00f3, canxi c\u00f3 trong ph\u00f4 mai k\u1ebft h\u1ee3p v\u1edbi tryptophan \u0111\u1ec3 t\u1ea1o ra melatonin – hormone g\u00e2y ng\u1ee7.<\/p>\n
10. Rau c\u1ee7 t\u01b0\u01a1i v\u00e0 ph\u00f4 mai t\u01b0\u01a1i<\/h2>\n
C\u1ea3m gi\u00e1c th\u00e8m nh\u00e2m nhi \u0111\u1ed3 gi\u00f2n v\u00e0o bu\u1ed5i t\u1ed1i l\u00e0 t\u00ecnh tr\u1ea1ng r\u1ea5t th\u01b0\u1eddng g\u1eb7p, nh\u01b0ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd ch\u1ecdn \u0111\u00fang m\u00f3n \u0111\u1ec3 kh\u00f4ng v\u00f4 t\u00ecnh n\u1ea1p th\u00eam ch\u1ea5t b\u00e9o x\u1ea5u. H\u00e3y \u01b0u ti\u00ean s\u1ef1 nh\u1eb9 nh\u00e0ng t\u1eeb b\u1ecfng ng\u00f4, \u0111\u1eadu n\u00e0nh lu\u1ed9c ho\u1eb7c rau c\u1ee7 t\u01b0\u01a1i \u0111\u1ec3 v\u1eeba gi\u1ea3i t\u1ecfa c\u01a1n th\u00e8m, v\u1eeba b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3<\/p>\n
Ch\u1ea5m ch\u00fang v\u1edbi ph\u00f4 mai t\u01b0\u01a1i gi\u00e0u vitamin D v\u00e0 tryptophan \u0111\u1ec3 gi\u00fap ng\u1ee7 ngon h\u01a1n k\u1ebft h\u1ee3p v\u1edbi h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon kh\u00f3 c\u01b0\u1ee1ng. T\u00f4i th\u01b0\u1eddng r\u1eafc th\u00eam gia v\u1ecb b\u00e1nh m\u00ec bagel l\u00ean tr\u00ean ph\u00f4 mai t\u01b0\u01a1i \u0111\u1ec3 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb. N\u1ebfu b\u1ea1n th\u1ef1c s\u1ef1 kh\u00f4ng th\u00edch ph\u00f4 mai t\u01b0\u01a1i, th\u00ec hummus, s\u1ed1t s\u1eefa chua c\u0169ng l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn ngon mi\u1ec7ng, \u0111\u1eadm \u0111\u00e0 v\u00e0 no b\u1ee5ng.<\/p>\n
\n $\"10$ <\/a>8 lo\u1ea1i tr\u00e1i c\u00e2y \u0111\u01b0\u1ee3c v\u00ed nh\u01b0 ‘thu\u1ed1c ng\u1ee7 t\u1ef1 nhi\u00ean’: \u0102n \u0111\u00fang c\u00e1ch gi\u00fap ng\u1ee7 s\u00e2u m\u00e0 kh\u00f4ng \u0111\u1ea7y b\u1ee5ng<\/a><\/p>\n
SK\u0110S – \u0110\u1ec3 ng\u1ee7 ngon gi\u1ea5c m\u1ed7i \u0111\u00eam, b\u00ean c\u1ea1nh vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen sinh ho\u1ea1t, b\u1ed5 sung nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t v\u00e0 hormone t\u1ef1 nhi\u00ean v\u00e0o th\u1ef1c \u0111\u01a1n h\u00e0ng ng\u00e0y l\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng h\u01a1n.<\/p>\n<\/div>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u1ed8I DUNG 1. M\u1ed9t n\u1eafm qu\u1ea3 \u00f3c ch\u00f3 ho\u1eb7c h\u1ea1nh nh\u00e2n 2. B\u00e1t sinh t\u1ed1 nh\u1ecf v\u1edbi anh \u0111\u00e0o chua 3. C\u00e1 h\u1ed3i hun kh\u00f3i \u0103n k\u00e8m b\u00e1nh quy l\u00faa m\u00ec nguy\u00ean c\u00e1m 4. Y\u1ebfn m\u1ea1ch ng\u00e2m qua \u0111\u00eam v\u1edbi h\u1ea1t chia 5. G\u00e0 t\u00e2y cu\u1ed9n gi\u00e0u tryptophan gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n 6. S\u1eefa […]<\/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-1798","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\/1798","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=1798"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1798\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1798"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

4. Y\u1ebfn m\u1ea1ch ng\u00e2m qua \u0111\u00eam v\u1edbi h\u1ea1t chia<\/h2>\n<\/p>\n

7. Tr\u1ee9ng b\u00e1c<\/h2>\n<\/p>\n