\n $\"C\u00e1ch$ \n <\/div>

L\u01b0\u1ee3ng calo c\u00f3 trong m\u1ed7i lo\u1ea1i th\u1ef1c ph\u1ea9m.<\/p>\n<\/figcaption><\/figure>\n

Tuy nhi\u00ean, n\u1ebfu c\u01a1 th\u1ec3 th\u01b0\u1eddng xuy\u00ean thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, t\u1ee9c l\u00e0 l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o \u00edt h\u01a1n l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u1eb1ng ng\u00e0y c\u0169ng d\u1eabn \u0111\u1ebfn nhi\u1ec1u h\u1ec7 l\u1ee5y nguy hi\u1ec3m. Thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng trong th\u1eddi gian d\u00e0i s\u1ebd d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi, u\u1ec3 o\u1ea3i, c\u0103ng th\u1eb3ng, thi\u1ebfu t\u1eadp trung, hay c\u00e1u g\u1eaft\u2026<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n thi\u1ebfu calo c\u00f2n d\u1eabn \u0111\u1ebfn c\u01a1 th\u1ec3 thi\u1ebfu s\u1eaft, folate, vitamin… Khi thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, c\u01a1 th\u1ec3 bu\u1ed9c ph\u1ea3i l\u1ea5y l\u01b0\u1ee3ng d\u1ef1 tr\u1eef \u1edf c\u01a1 b\u1eafp v\u00e0 m\u00f4 m\u1ee1 \u0111\u1ec3 b\u00f9 v\u00e0o. T\u1eeb \u0111\u00f3, c\u01a1 th\u1ec3 \u1ed1m y\u1ebfu, suy nh\u01b0\u1ee3c, s\u1ee9c \u0111\u1ec1 kh\u00e1ng k\u00e9m.<\/p>\n

Do \u0111\u00f3, m\u1ed7i ng\u00e0y n\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c n\u1ea1p v\u00e0o v\u1eeba \u0111\u1ee7, c\u01a1 th\u1ec3 s\u1ebd ho\u1ea1t \u0111\u1ed9ng t\u1ed1t. C\u00f2n n\u1ea1p qu\u00e1 \u00edt ho\u1eb7c qu\u00e1 nhi\u1ec1u l\u1ea1i g\u00e2y \u1ea3nh h\u01b0\u1edfng l\u1edbn cho s\u1ee9c kh\u1ecfe.<\/p>\n

$\"10$ <\/a>
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10 lo\u1ea1i th\u1ef1c ph\u1ea9m \u00edt calo gi\u00fap b\u1edbt th\u00e8m \u0103n \u0111\u1ec3 gi\u1ea3m c\u00e2n trong d\u1ecbp T\u1ebft<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
M\u1ed7i ng\u01b0\u1eddi c\u1ea7n bao nhi\u00eau calo m\u1ed7i ng\u00e0y?<\/strong><\/h2>\n
L\u01b0\u1ee3ng calo m\u1ed7i ng\u00e0y t\u00f9y theo gi\u1edbi t\u00ednh, \u0111\u1ed9 tu\u1ed5i, c\u00e2n n\u1eb7ng, chi\u1ec1u cao, m\u1ee9c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c… c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Nh\u01b0ng \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, kh\u1ecfe m\u1ea1nh \u0111\u1ed1i v\u1edbi n\u1eef gi\u1edbi \u0111\u1ec3 duy tr\u00ec c\u00e2n n\u1eb7ng v\u00e0 \u0111\u1ea3m b\u1ea3o cho nh\u1eefng ho\u1ea1t \u0111\u1ed9ng c\u01a1 b\u1ea3n l\u00e0 kho\u1ea3ng 2.000 calo\/ng\u00e0y.<\/p>\n
Nam gi\u1edbi m\u1ee9c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t nhanh h\u01a1n, ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng nhi\u1ec1u h\u01a1n, n\u1eb7ng c\u00e2n h\u01a1n n\u00ean c\u1ea7n kho\u1ea3ng 2.500 calo\/ng\u00e0y.<\/p>\n
N\u1ebfu ng\u01b0\u1eddi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c nhi\u1ec1u th\u00ec s\u1ebd c\u1ea7n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n. Nh\u01b0 v\u1eady, t\u00f9y theo c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u1eb1ng ng\u00e0y ch\u00fang ta s\u1ebd t\u00ednh \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng calo c\u1ea7n ph\u1ea3i n\u1ea1p \u0111\u1ee7 \u0111\u1ec3 duy tr\u00ec s\u1ef1 s\u1ed1ng v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng.<\/p>\n
Ngo\u00e0i ra, trong c\u00e1c nh\u00f3m th\u1ef1c ph\u1ea9m, c\u00f4ng d\u1ee5ng c\u1ee7a calo c\u0169ng kh\u00e1c nhau. Ch\u1eb3ng h\u1ea1n calo trong ch\u1ea5t \u0111\u1ea1m gi\u00fap \u00edch cho qu\u00e1 tr\u00ecnh x\u00e2y d\u1ef1ng v\u00e0 duy tr\u00ec c\u01a1 b\u1eafp… Calo t\u1eeb nh\u00f3m ch\u1ea5t x\u01a1 l\u1ea1i gi\u00fap no l\u00e2u h\u01a1n, gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n. H\u00e0m l\u01b0\u1ee3ng calo trong m\u1ed7i ch\u1ea5t dinh d\u01b0\u1ee1ng nh\u01b0 sau:<\/p>\n
\n
1 gram tinh b\u1ed9t = 4 calo.<\/li>\n
1 gram \u0111\u1ea1m = 4 calo,<\/li>\n
1 gram ch\u1ea5t b\u00e9o = 9 calo.<\/li>\n<\/ul>\n
Nh\u01b0 tr\u00ean \u0111\u00e3 n\u00eau, nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng c\u1ee5 th\u1ec3 cho m\u1ed7i ng\u01b0\u1eddi kh\u00e1c nhau, ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1. Tuy nhi\u00ean, c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng c\u00f4ng th\u1ee9c Mifflin \u2013 St Jeor \u0111\u1ec3 t\u00ednh \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng calo m\u00ecnh c\u1ea7n nh\u01b0 sau:<\/p>\n
\n
\n
N\u1eef gi\u1edbi: Nhu c\u1ea7u calo = 6,25 x chi\u1ec1u cao (cm) + 10 x tr\u1ecdng l\u01b0\u1ee3ng (kg) \u2013 5 x \u0111\u1ed9 tu\u1ed5i \u2013 161.<\/p>\n
Nam gi\u1edbi: Nhu c\u1ea7u calo = 6,25 x chi\u1ec1u cao (cm) + 10 x tr\u1ecdng l\u01b0\u1ee3ng (kg) \u2013 5 x \u0111\u1ed9 tu\u1ed5i + 5.<\/p>\n<\/p><\/div>\n<\/div>\n
V\u00ed d\u1ee5:<\/p>\n
\n
N\u1eef gi\u1edbi 25 tu\u1ed5i cao 160cm, n\u1eb7ng 60kg th\u00ec l\u01b0\u1ee3ng calo m\u1ed7i ng\u00e0y \u0111\u01b0\u1ee3c t\u00ednh nh\u01b0 sau: (6,25 x 160) + (10 x 60) \u2013 (5 x 25) \u2013 161 = 1.314 calo.<\/li>\n
Nam 25 tu\u1ed5i, cao 180cm, n\u1eb7ng 80kg th\u00ec l\u01b0\u1ee3ng calo m\u1ed7i ng\u00e0y \u0111\u01b0\u1ee3c t\u00ednh nh\u01b0 sau: (6,25 x 180) + (10 x 80) \u2013 (5 x 25) + 5 = 1805 calo.<\/li>\n<\/ul>\n
N\u00ean \u0103n bao nhi\u00eau calo m\u1ed9t ng\u00e0y \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/a>?<\/strong><\/h2>\n
D\u1ef1a v\u00e0o nhu c\u1ea7u calo trung b\u00ecnh \u0111\u00e3 n\u00eau \u1edf tr\u00ean, nam gi\u1edbi tu\u1ed5i t\u1eeb 26 – 45 c\u1ea7n kho\u1ea3ng 2.500calo\/ng\u00e0y, n\u1ebfu mu\u1ed1n gi\u1ea3m 0,5kg\/tu\u1ea7n th\u00ec c\u1ea7n n\u1ea1p kho\u1ea3ng 2.000calo\/ng\u00e0y. Tr\u01b0\u1eddng h\u1ee3p th\u01b0\u1eddng xuy\u00ean luy\u1ec7n t\u1eadp th\u00ec c\u1ea7n n\u1ea1p kho\u1ea3ng 2.300calo\/ng\u00e0y \u0111\u1ec3 gi\u1ea3m c\u00e2n nh\u01b0ng v\u1eabn b\u1ea3o \u0111\u1ea3m ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y kh\u00f4ng b\u1ecb \u1ea3nh h\u01b0\u1edfng.<\/p>\n
\u0110\u1ed1i v\u1edbi ph\u1ee5 n\u1eef 26 – 45 tu\u1ed5i c\u1ea7n n\u1ea1p trung b\u00ecnh 2.000 calo\/ng\u00e0y, n\u1ebfu mu\u1ed1n gi\u1ea3m 0,5kg\/tu\u1ea7n th\u00ec ch\u1ec9 n\u1ea1p kho\u1ea3ng 1.500 calo. C\u00e1ch t\u00ednh n\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi ph\u1ee5 n\u1eef mang thai ho\u1eb7c \u0111ang cho con b\u00fa.<\/p>\n
\n
\n $\"C\u00e1ch$ \n <\/div>
\n
Kh\u00f4ng n\u00ean \u0103n th\u1ef1c ph\u1ea9m c\u00f3 h\u00e0m l\u01b0\u1ee3ng calo cao m\u00e0 h\u00e0m l\u01b0\u1ee3ng protein, ch\u1ea5t x\u01a1 th\u1ea5p.<\/p>\n<\/figcaption><\/figure>\n
C\u1ee5 th\u1ec3 c\u00e1ch c\u1eaft gi\u1ea3m calo trong m\u1ed7i b\u1eefa \u0103n \u0111\u1ec3 gi\u1ea3m c\u00e2n khoa h\u1ecdc, kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ee9c n\u0103ng kh\u00e1c c\u1ee7a c\u01a1 th\u1ec3 nh\u01b0 sau:<\/p>\n
B\u1eefa s\u00e1ng:<\/em><\/p>\n
– Gi\u00e0u protein \u0111\u1ec3 gi\u1ea3m c\u1ea3m gi\u00e1c \u0111\u00f3i, cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp. Ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u protein s\u1ebd th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng, duy tr\u00ec c\u01a1 b\u1eafp trong c\u01a1 th\u1ec3. Khi c\u00e0ng c\u00f3 nhi\u1ec1u c\u01a1 b\u1eafp, l\u01b0\u1ee3ng calo \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y c\u00e0ng nhi\u1ec1u. C\u00e1c lo\u1ea1i th\u1ecbt nh\u01b0 \u1ee9c g\u00e0, th\u1ecbt l\u1ee3n\/b\u00f2 n\u1ea1c, h\u1ea3i s\u1ea3n gi\u00e0u protein nh\u01b0ng \u00edt calo s\u1ebd gi\u00fap no l\u00e2u v\u00e0 kh\u00f4ng t\u00edch m\u1ee1 d\u01b0\u1edbi da.<\/p>\n
– \u0102n nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1 gi\u00fap no l\u00e2u, gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n.<\/p>\n
– \u0102n tinh b\u1ed9t \u0111\u1ec3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho n\u00e3o ho\u1ea1t \u0111\u1ed9ng t\u1ed1t nh\u01b0ng c\u1ea7n h\u1ea1n ch\u1ebf v\u00ec n\u1ebfu d\u01b0 th\u1eeba s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 bu\u1ed3n ng\u1ee7, kh\u00f3 t\u1eadp trung h\u01a1n.<\/p>\n
N\u00ean \u0103n c\u00e1c th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt nh\u01b0 rau xanh (c\u1ea3i b\u00f3 x\u00f4i, c\u1ea3i ng\u1ed3ng, c\u1ea3i th\u1ea3o…), c\u1ee7 qu\u1ea3 (c\u1ee7 c\u1ea3i, c\u00e0 chua, \u1edbt chu\u00f4ng, d\u01b0a chu\u1ed9t…) tr\u00e1i c\u00e2y (t\u00e1o, d\u00e2u t\u00e2y, \u0111u \u0111\u1ee7…). C\u00e1c th\u1ef1c ph\u1ea9m n\u00e0y \u00edt calo nh\u01b0ng l\u1ea1i nhi\u1ec1u ch\u1ea5t x\u01a1, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 gi\u00fap no l\u00e2u.<\/p>\n
– \u0102n \u00edt ch\u1ea5t b\u00e9o, h\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng, mu\u1ed1i.<\/p>\n
B\u1eefa tr\u01b0a:<\/em><\/p>\n
N\u00ean \u0103n \u0111\u1ea7y \u0111\u1ee7 nh\u00f3m th\u1ef1c ph\u1ea9m nh\u01b0 b\u1eefa s\u00e1ng, b\u1ed5 sung ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, \u00edt calo s\u1ebd cung c\u1ea5p nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng cho c\u01a1 th\u1ec3 m\u00e0 kh\u00f4ng l\u00e0m t\u0103ng c\u00e2n.<\/p>\n
C\u00e1c th\u1ef1c ph\u1ea9m nh\u01b0 c\u00e1 b\u00e9o (c\u00e1 h\u1ed3i, c\u00e1 ng\u1eeb…), h\u1ea3i s\u1ea3n (s\u00f2, h\u00e0u, t\u00f4m), c\u00e1c lo\u1ea1i h\u1ea1t (\u00f3c ch\u00f3, h\u1ea1t \u0111i\u1ec1u, h\u1ea1t chia…) gi\u00e0u protein, acid b\u00e9o omega – 3, vitamin… v\u1eeba t\u1ed1t cho s\u1ee9c kh\u1ecfe, gi\u00fap gi\u1ea3m m\u1ee1, gi\u1ea3m c\u00e2n, gi\u1ea3m cholesterol x\u1ea5u…<\/p>\n
B\u1eefa t\u1ed1i:<\/em><\/p>\n
N\u00ean \u0103n tr\u01b0\u1edbc 19 gi\u1edd, h\u1ea1n ch\u1ebf tinh b\u1ed9t, ch\u1ea5t b\u00e9o v\u00e0 gi\u1ea3m c\u1ea3 l\u01b0\u1ee3ng protein. T\u0103ng c\u01b0\u1eddng nh\u00f3m rau c\u1ee7 nhi\u1ec1u ch\u1ea5t x\u01a1, \u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u1ea5t x\u01a1 h\u00f2a tan.<\/p>\n
M\u1eddi \u0111\u1ed9c gi\u1ea3 xem th\u00eam video:<\/b><\/p>\n
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4 b\u00ed quy\u1ebft ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Vai tr\u00f2 c\u1ee7a calo \u0111\u1ed1i v\u1edbi s\u1ef1 s\u1ed1ng c\u1ee7a con ng\u01b0\u1eddi Calo l\u00e0 \u0111\u01a1n v\u1ecb d\u00f9ng \u0111\u1ec3 t\u00ednh n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u01a1 th\u1ec3 n\u1ea1p v\u00e0o t\u1eeb th\u1ef1c ph\u1ea9m v\u00e0 ti\u00eau hao t\u1eeb c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t h\u00e0ng ng\u00e0y. N\u0103ng l\u01b0\u1ee3ng gi\u00fap duy tr\u00ec s\u1ef1 s\u1ed1ng v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3. Ngay c\u1ea3 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-189","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/189","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=189"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/189\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=189"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}