\n $\"U\u1ed1ng$ <\/a>U\u1ed1ng n\u01b0\u1edbc \u00e9p c\u00e0 chua sau t\u1eadp th\u1ec3 thao c\u00f3 l\u1ee3i \u00edch g\u00ec?<\/a><\/p>\n

SK\u0110S \u2013 Sau t\u1eadp luy\u1ec7n, b\u00f9 n\u01b0\u1edbc \u0111\u00fang c\u00e1ch gi\u00fap ph\u1ee5c h\u1ed3i nhanh v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi c\u1ee7a c\u01a1 th\u1ec3. Ngo\u00e0i n\u01b0\u1edbc l\u1ecdc v\u00e0 n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i, n\u01b0\u1edbc \u00e9p c\u00e0 chua \u0111\u01b0\u1ee3c nh\u1eafc \u0111\u1ebfn nh\u01b0 m\u1ed9t l\u1ef1a ch\u1ecdn t\u1ef1 nhi\u00ean gi\u00e0u kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a. V\u1eady lo\u1ea1i \u0111\u1ed3 u\u1ed1ng n\u00e0y c\u00f3 th\u1ef1c s\u1ef1 h\u1eefu \u00edch sau v\u1eadn \u0111\u1ed9ng?<\/p>\n<\/div>\n

Sau m\u1ed7i bu\u1ed5i t\u1eadp, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u00e0i t\u1eadp s\u1ee9c b\u1ec1n ho\u1eb7c t\u1eadp kh\u00e1ng l\u1ef1c, s\u1ee3i c\u01a1 xu\u1ea5t hi\u1ec7n nh\u1eefng vi t\u1ed5n th\u01b0\u01a1ng \u1edf m\u1ee9c t\u1ebf b\u00e0o. Qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i cho ph\u00e9p c\u01a1 th\u1ec3 s\u1eeda ch\u1eefa c\u00e1c t\u1ed5n th\u01b0\u01a1ng n\u00e0y, t\u1eeb \u0111\u00f3 gi\u00fap c\u01a1 b\u1eafp th\u00edch nghi, t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 b\u1ec1n b\u1ec9 h\u01a1n. Tuy nhi\u00ean, tr\u00ean th\u1ef1c t\u1ebf, nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp phong tr\u00e0o th\u01b0\u1eddng ch\u1ec9 ch\u00fa tr\u1ecdng v\u00e0o c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1eddi l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n m\u00e0 b\u1ecf qua ph\u1ee5c h\u1ed3i, d\u1eabn \u0111\u1ebfn \u0111au c\u01a1<\/a> k\u00e9o d\u00e0i, m\u1ec7t m\u1ecfi t\u00edch l\u0169y v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng.<\/p>\n

M\u1ed9t bi\u1ec3u hi\u1ec7n ph\u1ed5 bi\u1ebfn l\u00e0 \u0111au c\u01a1 kh\u1edfi ph\u00e1t mu\u1ed9n (DOMS), th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n sau t\u1eadp t\u1eeb 24\u201372 gi\u1edd. T\u00ecnh tr\u1ea1ng n\u00e0y li\u00ean quan ch\u1eb7t ch\u1ebd \u0111\u1ebfn ph\u1ea3n \u1ee9ng vi\u00eam v\u00e0 stress oxy h\u00f3a trong m\u00f4 c\u01a1. Khi v\u1eadn \u0111\u1ed9ng m\u1ea1nh, qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng l\u00e0m t\u0103ng s\u1ea3n sinh c\u00e1c g\u1ed1c t\u1ef1 do. N\u1ebfu h\u1ec7 th\u1ed1ng ch\u1ed1ng oxy h\u00f3a n\u1ed9i sinh v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng kh\u00f4ng \u0111\u1ee7 \u0111\u00e1p \u1ee9ng, ph\u1ea3n \u1ee9ng vi\u00eam s\u1ebd k\u00e9o d\u00e0i, l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh h\u1ed3i ph\u1ee5c v\u00e0 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

Do \u0111\u00f3, ngo\u00e0i protein, y\u1ebfu t\u1ed1 c\u1ea5u tr\u00fac cho t\u00e1i t\u1ea1o s\u1ee3i c\u01a1, ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u vi ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c xem l\u00e0 th\u00e0nh ph\u1ea7n quan tr\u1ecdng trong chi\u1ebfn l\u01b0\u1ee3c ph\u1ee5c h\u1ed3i sau t\u1eadp<\/a>.<\/p>\n

1. C\u00e0 chua c\u00f3 vai tr\u00f2 g\u00ec trong ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<\/h2>\n
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\n $\"C\u00f3$ \n <\/div>
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C\u00e0 chua \u0111\u00f3ng vai tr\u00f2 h\u1ed7 tr\u1ee3 quan tr\u1ecdng trong t\u1eadp luy\u1ec7n nh\u1edd gi\u00e0u lycopene, vitamin C v\u00e0 c\u00e1c h\u1ee3p ch\u1ea5t ch\u1ed1ng oxy h\u00f3a.<\/p>\n<\/figcaption><\/figure>\n
C\u00e0 chua l\u00e0 ngu\u1ed3n cung c\u1ea5p lycopene d\u1ed3i d\u00e0o, m\u1ed9t carotenoid c\u00f3 kh\u1ea3 n\u0103ng ch\u1ed1ng oxy h\u00f3a m\u1ea1nh. Lycopene gi\u00fap trung h\u00f2a c\u00e1c g\u1ed1c t\u1ef1 do sinh ra trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao, t\u1eeb \u0111\u00f3 g\u00f3p ph\u1ea7n l\u00e0m gi\u1ea3m stress oxy h\u00f3a v\u00e0 ph\u1ea3n \u1ee9ng vi\u00eam t\u1ea1i m\u00f4 c\u01a1. Ngo\u00e0i ra, c\u00e0 chua c\u00f2n ch\u1ee9a vitamin C, kali v\u00e0 nhi\u1ec1u polyphenol c\u00f3 l\u1ee3i cho mi\u1ec5n d\u1ecbch, tu\u1ea7n ho\u00e0n v\u00e0 c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i.<\/p>\n
M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho th\u1ea5y, vi\u1ec7c b\u1ed5 sung c\u00e0 chua ho\u1eb7c c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb c\u00e0 chua sau t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m n\u1ed3ng \u0111\u1ed9 c\u00e1c ch\u1ec9 d\u1ea5u t\u1ed5n th\u01b0\u01a1ng c\u01a1 trong m\u00e1u nh\u01b0 creatine kinase, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n c\u1ea3m gi\u00e1c \u0111au m\u1ecfi v\u00e0 m\u1ec7t m\u1ecfi v\u1eadn \u0111\u1ed9ng. C\u01a1 ch\u1ebf \u0111\u01b0\u1ee3c cho l\u00e0 nh\u1edd t\u00e1c d\u1ee5ng ph\u1ed1i h\u1ee3p gi\u1eefa ch\u1ed1ng oxy h\u00f3a, gi\u1ea3m vi\u00eam v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i m\u00f4i tr\u01b0\u1eddng n\u1ed9i m\u00f4.<\/p>\n
Tuy nhi\u00ean, c\u00e0 chua kh\u00f4ng ph\u1ea3i “th\u1ef1c ph\u1ea9m ph\u1ee5c h\u1ed3i to\u00e0n di\u1ec7n”. Lo\u1ea1i qu\u1ea3 n\u00e0y kh\u00f4ng th\u1ec3 thay th\u1ebf protein hay gi\u1ea5c ng\u1ee7, hai tr\u1ee5 c\u1ed9t quan tr\u1ecdng nh\u1ea5t c\u1ee7a ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. Vai tr\u00f2 c\u1ee7a c\u00e0 chua n\u00ean \u0111\u01b0\u1ee3c hi\u1ec3u \u0111\u00fang l\u00e0 th\u1ef1c ph\u1ea9m h\u1ed7 tr\u1ee3, gi\u00fap t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh h\u1ed3i ph\u1ee5c khi \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n \u0111\u1ed1i.<\/p>\n
C\u00e0 chua \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi:<\/i> Nh\u1eefng ng\u01b0\u1eddi t\u1eadp s\u1ee9c b\u1ec1n nh\u01b0 ch\u1ea1y b\u1ed9<\/a>, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, nh\u1eefng ho\u1ea1t \u0111\u1ed9ng t\u1ea1o ra nhi\u1ec1u stress oxy h\u00f3a, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n, ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng ho\u1eb7c ng\u01b0\u1eddi l\u1edbn tu\u1ed5i… Tuy nhi\u00ean, v\u1edbi ng\u01b0\u1eddi t\u1eadp gym <\/a>ho\u1eb7c t\u1eadp kh\u00e1ng l\u1ef1c, c\u00e0 chua kh\u00f4ng thay th\u1ebf \u0111\u01b0\u1ee3c protein, y\u1ebfu t\u1ed1 then ch\u1ed1t cho t\u0103ng v\u00e0 s\u1eeda ch\u1eefa c\u01a1 b\u1eafp.<\/p>\n
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\n $\"C\u00f3$ \n <\/div>
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Ng\u01b0\u1eddi t\u1eadp th\u1ec3 thao c\u00f3 th\u1ec3 u\u1ed1ng n\u01b0\u1edbc \u00e9p c\u00e0 chua \u0111\u1ec3 d\u1ec5 h\u1ea5p th\u1ee5 h\u01a1n.<\/p>\n<\/figcaption><\/figure>\n
2. C\u00e1ch \u0103n c\u00e0 chua h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i sau t\u1eadp?<\/strong><\/h2>\n
C\u00e0 chua c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau t\u1eadp luy\u1ec7n khi \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng h\u1ee3p l\u00fd. Sau v\u1eadn \u0111\u1ed9ng, c\u00e1c s\u1ee3i c\u01a1 xu\u1ea5t hi\u1ec7n vi ch\u1ea5n th\u01b0\u01a1ng v\u00e0 c\u01a1 th\u1ec3 gia t\u0103ng stress oxy h\u00f3a. Nh\u1edd ch\u1ee9a lycopene, vitamin C v\u00e0 nhi\u1ec1u h\u1ee3p ch\u1ea5t polyphenol, c\u00e0 chua gi\u00fap trung h\u00f2a g\u1ed1c t\u1ef1 do, gi\u1ea3m ph\u1ea3n \u1ee9ng vi\u00eam v\u00e0 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng \u0111au nh\u1ee9c c\u01a1 xu\u1ea5t hi\u1ec7n sau t\u1eadp.<\/p>\n
\u0110\u1ec3 t\u1ed1i \u01b0u h\u1ea5p thu c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng t\u1eeb c\u00e0 chua, n\u00ean:<\/em><\/p>\n
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$\"Ng\u01b0\u1eddi$ <\/a>
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Ng\u01b0\u1eddi t\u1eadp th\u1ec3 thao c\u00f3 n\u00ean \u0103n c\u00e0 chua m\u1ed7i ng\u00e0y?<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
– \u0102n c\u00e0 chua n\u1ea5u ch\u00edn: Lycopene h\u1ea5p thu t\u1ed1t h\u01a1n khi c\u00e0 chua \u0111\u01b0\u1ee3c l\u00e0m ch\u00edn nh\u1eb9 (canh, s\u1ed1t c\u00e0 chua) so v\u1edbi \u0103n s\u1ed1ng.<\/p>\n
– K\u1ebft h\u1ee3p v\u1edbi ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh: Lycopene tan trong ch\u1ea5t b\u00e9o, v\u00ec v\u1eady n\u00ean \u0103n c\u00f9ng d\u1ea7u \u00f4liu, qu\u1ea3 b\u01a1 ho\u1eb7c c\u00e1c lo\u1ea1i h\u1ea1t \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 s\u1eed d\u1ee5ng.<\/p>\n
– \u0102n \u0111\u00fang th\u1eddi \u0111i\u1ec3m sau t\u1eadp: Th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p l\u00e0 trong b\u1eefa \u0103n ch\u00ednh sau t\u1eadp kho\u1ea3ng 1 – 2 gi\u1edd, khi c\u01a1 th\u1ec3 b\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n ph\u1ee5c h\u1ed3i.<\/p>\n
– \u0102n k\u00e8m protein v\u00e0 carbohydrate: K\u1ebft h\u1ee3p c\u00e0 chua v\u1edbi th\u1ef1c ph\u1ea9m gi\u00e0u protein (c\u00e1, tr\u1ee9ng, \u0111\u1eadu ph\u1ee5) v\u00e0 tinh b\u1ed9t t\u1ed1t gi\u00fap s\u1eeda ch\u1eefa s\u1ee3i c\u01a1 v\u00e0 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef.<\/p>\n
L\u01b0u \u00fd, tr\u00e1nh \u0103n c\u00e0 chua s\u1ed1ng ho\u1eb7c qu\u00e1 chua ngay khi b\u1ee5ng \u0111\u00f3i sau t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao; c\u00f3 th\u1ec3 thay b\u1eb1ng n\u01b0\u1edbc \u00e9p c\u00e0 chua<\/a> kh\u00f4ng th\u00eam mu\u1ed1i \u0111\u1ec3 d\u1ec5 ti\u00eau h\u00f3a h\u01a1n.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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C\u00f3 th\u1ec3 b\u1ea1n ch\u01b0a bi\u1ebft l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi c\u1ee7a c\u00e0 chua \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
U\u1ed1ng n\u01b0\u1edbc \u00e9p c\u00e0 chua sau t\u1eadp th\u1ec3 thao c\u00f3 l\u1ee3i \u00edch g\u00ec? SK\u0110S \u2013 Sau t\u1eadp luy\u1ec7n, b\u00f9 n\u01b0\u1edbc \u0111\u00fang c\u00e1ch gi\u00fap ph\u1ee5c h\u1ed3i nhanh v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi c\u1ee7a c\u01a1 th\u1ec3. Ngo\u00e0i n\u01b0\u1edbc l\u1ecdc v\u00e0 n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i, n\u01b0\u1edbc \u00e9p c\u00e0 chua \u0111\u01b0\u1ee3c nh\u1eafc \u0111\u1ebfn nh\u01b0 m\u1ed9t l\u1ef1a ch\u1ecdn t\u1ef1 nhi\u00ean […]<\/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-2134","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\/2134","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=2134"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2134\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2134"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

1. C\u00e0 chua c\u00f3 vai tr\u00f2 g\u00ec trong ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<\/h2>\n\n\n \n <\/div>