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

1. Hi\u1ec3u \u0111\u00fang v\u1ec1 c\u00e1c m\u00f3n \u0103n ng\u00e0y T\u1ebft \u0111\u1ec3 tr\u00e1nh t\u0103ng c\u00e2n <\/a><\/li>\n
2. Nguy\u00ean t\u1eafc c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng trong m\u1ed7i b\u1eefa \u0103n<\/a><\/li>\n
3. \u0110i\u1ec1u ch\u1ec9nh th\u00f3i quen ch\u1ebf bi\u1ebfn v\u00e0 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/a><\/li>\n<\/ul>\n<\/div>\n
M\u00e2m c\u1ed7 T\u1ebft nhi\u1ec1u m\u00f3n ngon ch\u1ee9a \u0111\u1ef1ng tinh hoa \u1ea9m th\u1ef1c truy\u1ec1n th\u1ed1ng nh\u01b0ng l\u1ea1i d\u1ec5 khi\u1ebfn h\u1ec7 ti\u00eau h\u00f3a qu\u00e1 t\u1ea3i v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e2n n\u1eb7ng.<\/p>\n
\u0110\u1ec3 ng\u0103n ng\u1eeba vi\u1ec7c t\u0103ng c\u00e2n kh\u00f3 ki\u1ec3m so\u00e1t sau k\u1ef3 ngh\u1ec9 T\u1ebft, b\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i nh\u1ecbn \u0103n kh\u1ed5 s\u1edf, m\u00e0 ch\u1ec9 c\u1ea7n n\u1eafm r\u00f5 th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng trong t\u1eebng m\u00f3n. Khi \u0111\u00f3, b\u1ea1n s\u1ebd bi\u1ebft c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh kh\u1ea9u ph\u1ea7n sao cho v\u1eeba mi\u1ec7ng m\u00e0 v\u1eabn tr\u00e1nh \u0111\u01b0\u1ee3c nguy c\u01a1 t\u0103ng c\u00e2n.<\/p>\n
1. Hi\u1ec3u \u0111\u00fang v\u1ec1 c\u00e1c m\u00f3n \u0103n ng\u00e0y T\u1ebft \u0111\u1ec3 tr\u00e1nh t\u0103ng c\u00e2n<\/h2>\n
M\u00e2m c\u1ed7 T\u1ebft c\u00f3 nh\u1eefng m\u00f3n ch\u1ee9a l\u01b0\u1ee3ng calo r\u1ea5t cao m\u00e0 \u0111\u00f4i khi ch\u00fang ta kh\u00f4ng \u0111\u1ec3 \u00fd. Nh\u1eadn bi\u1ebft \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 b\u1ea1n ki\u1ec3m so\u00e1t vi\u1ec7c t\u0103ng c\u00e2n.<\/p>\n
B\u00e1nh ch\u01b0ng, b\u00e1nh t\u00e9t: <\/b><\/i>B\u00e1nh ch\u01b0ng l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a ba nh\u00f3m ch\u1ea5t ch\u00ednh g\u1ed3m tinh b\u1ed9t t\u1eeb g\u1ea1o n\u1ebfp, \u0111\u1ea1m t\u1eeb \u0111\u1eadu xanh v\u00e0 ch\u1ea5t b\u00e9o t\u1eeb th\u1ecbt ba ch\u1ec9, m\u1ee1 l\u1ee3n. M\u1ed9t mi\u1ebfng b\u00e1nh c\u1ee1 v\u1eeba (kho\u1ea3ng 1\/8 chi\u1ebfc) \u0111\u00e3 ch\u1ee9a h\u01a1n 200 kcal, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi 2 l\u01b0ng b\u00e1t c\u01a1m tr\u1eafng. G\u1ea1o n\u1ebfp c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft cao, khi\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng nhanh sau khi \u0103n, k\u00edch th\u00edch c\u01a1 th\u1ec3 t\u00edch m\u1ee1. N\u1ebfu \u0103n b\u00e1nh ch\u01b0ng r\u00e1n<\/a>, l\u01b0\u1ee3ng calo c\u00f3 th\u1ec3 t\u0103ng g\u1ea5p r\u01b0\u1ee1i do b\u00e1nh th\u1ea5m h\u00fat th\u00eam d\u1ea7u m\u1ee1, nguy c\u01a1 t\u0103ng c\u00e2n s\u1ebd c\u00e0ng cao h\u01a1n.<\/p>\n
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\n $\"B\u00ed$ \n <\/div>
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M\u00e2m c\u1ed7 ng\u00e0y T\u1ebft th\u01b0\u1eddng c\u00f3 nhi\u1ec1u m\u00f3n \u0103n gi\u00e0u n\u0103ng l\u01b0\u1ee3ng, r\u1ea5t d\u1ec5 g\u00e2y t\u0103ng c\u00e2n. \u1ea2nh minh h\u1ecda AI<\/p>\n<\/figcaption><\/figure>\n
C\u00e1c m\u00f3n canh m\u0103ng, mi\u1ebfn x\u00e0o: <\/b><\/i>Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 \u0103n canh m\u0103ng l\u00e0 n\u1ea1p ch\u1ea5t x\u01a1, \u0103n mi\u1ebfn cho nh\u1eb9 b\u1ee5ng n\u00ean \u0103n tho\u1ea3i m\u00e1i. Tuy nhi\u00ean, m\u0103ng kh\u00f4 v\u00e0 mi\u1ebfn c\u00f3 \u0111\u1eb7c t\u00ednh h\u00fat m\u1ee1 r\u1ea5t m\u1ea1nh t\u1eeb n\u01b0\u1edbc h\u1ea7m ch\u00e2n gi\u00f2. B\u00e1t canh tr\u00f4ng c\u00f3 v\u1ebb thanh \u0111\u1ea1m th\u1ef1c ch\u1ea5t l\u1ea1i ch\u1ee9a r\u1ea5t nhi\u1ec1u ch\u1ea5t b\u00e9o h\u00f2a tan, d\u1ec5 g\u00e2y t\u0103ng c\u00e2n n\u1ebfu \u0103n qu\u00e1 nhi\u1ec1u. Mi\u1ebfn dong tuy l\u00e0 th\u1ef1c ph\u1ea9m l\u00e0nh t\u00ednh nh\u01b0ng khi x\u00e0o v\u1edbi l\u00f2ng g\u00e0 v\u00e0 nhi\u1ec1u d\u1ea7u m\u1ee1 s\u1ebd tr\u1edf th\u00e0nh m\u00f3n \u0103n ch\u1ee9a l\u01b0\u1ee3ng calo r\u1ea5t cao.<\/p>\n
Nh\u00f3m th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u1ea1m nh\u01b0 th\u1ecbt g\u00e0, gi\u00f2 ch\u1ea3 c\u0169ng c\u1ea7n \u0111\u01b0\u1ee3c c\u00e2n nh\u1eafc k\u1ef9:<\/b> <\/i>Th\u1ecbt g\u00e0 l\u00e0 ngu\u1ed3n protein t\u1ed1t, nh\u01b0ng da g\u00e0 l\u1ea1i ch\u1ee9a nhi\u1ec1u cholesterol v\u00e0 ch\u1ea5t b\u00e9o x\u1ea5u. C\u00e1c lo\u1ea1i gi\u00f2 l\u1ee5a, gi\u00f2 th\u1ee7, ch\u1ea3 qu\u1ebf th\u01b0\u1eddng ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng mu\u1ed1i natri v\u00e0 ph\u1ee5 gia b\u1ea3o qu\u1ea3n kh\u00e1 cao. Ti\u00eau th\u1ee5 qu\u00e1 nhi\u1ec1u c\u00e1c m\u00f3n n\u00e0y kh\u00f4ng ch\u1ec9 g\u00e2y gi\u1eef n\u01b0\u1edbc, t\u0103ng huy\u1ebft \u00e1p m\u00e0 c\u00f2n t\u1ea1o \u00e1p l\u1ef1c l\u1edbn cho ch\u1ee9c n\u0103ng l\u1ecdc c\u1ee7a th\u1eadn.<\/p>\n
2<\/b>. Nguy\u00ean t\u1eafc c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng trong m\u1ed7i b\u1eefa \u0103n<\/b><\/h2>\n\n
\n PGS.TS Nguy\u1ec5n Th\u1ecb L\u00e2m – nguy\u00ean Ph\u00f3 Vi\u1ec7n tr\u01b0\u1edfng Vi\u1ec7n Dinh d\u01b0\u1ee1ng Qu\u1ed1c gia: <\/span>\n <\/div>\n
\n Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, kh\u00f4ng d\u01b0 th\u1eeba n\u0103ng l\u01b0\u1ee3ng v\u00e0 \u0111a d\u1ea1ng, \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng gi\u00fap ng\u0103n ng\u1eeba t\u0103ng c\u00e2n hi\u1ec7u qu\u1ea3. C\u1ea7n ki\u1ec3m so\u00e1t t\u1ed1t th\u1ef1c ph\u1ea9m \u0103n v\u00e0o, \u0111\u1ea3m b\u1ea3o n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o lu\u00f4n th\u1ea5p h\u01a1n n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao.\n <\/div>\n
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\u0110\u1ec3 bi\u1ebfn m\u00e2m c\u1ed7 T\u1ebft th\u00e0nh m\u1ed9t b\u1eefa \u0103n l\u00e0nh m\u1ea1nh, c\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng khuy\u1ebfn ngh\u1ecb \u00e1p d\u1ee5ng quy t\u1eafc \u0111\u1ecbnh l\u01b0\u1ee3ng h\u00ecnh \u1ea3nh tr\u00ean \u0111\u0129a \u0103n. H\u00e3y chia \u0111\u0129a \u0103n l\u00e0m ba ph\u1ea7n ri\u00eang bi\u1ec7t:<\/p>\n
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50% l\u00e0 rau xanh: <\/i>H\u00e3y \u01b0u ti\u00ean g\u1eafp n\u1ed9m, rau lu\u1ed9c ho\u1eb7c d\u01b0a h\u00e0nh \u0111\u1ea7u ti\u00ean. Ch\u1ea5t x\u01a1 trong rau s\u1ebd gi\u00fap b\u1ea1n no nhanh h\u01a1n, \u0111\u1ed3ng th\u1eddi c\u1ea3n tr\u1edf b\u1edbt qu\u00e1 tr\u00ecnh h\u1ea5p thu m\u1ee1 v\u00e0o m\u00e1u. \u0110i\u1ec1u n\u00e0y gi\u00fap h\u1ea1n ch\u1ebf \u0111\u00e1ng k\u1ec3 t\u00ecnh tr\u1ea1ng t\u0103ng c\u00e2n do n\u1ea1p d\u01b0 th\u1eeba n\u0103ng l\u01b0\u1ee3ng.<\/li>\n
25% l\u00e0 ch\u1ea5t \u0111\u1ea1m:<\/i> Ph\u1ea7n n\u00e0y d\u00e0nh cho th\u1ecbt g\u00e0 (b\u1ecf da), th\u1ecbt n\u1ea1c ho\u1eb7c c\u00e1. Protein gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec c\u01a1 b\u1eafp v\u00e0 \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3 h\u01a1n. H\u1ea1n ch\u1ebf c\u00e1c lo\u1ea1i th\u1ecbt m\u1ee1, n\u1ed9i t\u1ea1ng \u0111\u1ed9ng v\u1eadt hay c\u00e1c lo\u1ea1i th\u1ecbt ch\u1ebf bi\u1ebfn s\u1eb5n qu\u00e1 m\u1eb7n.<\/li>\n
25% c\u00f2n l\u1ea1i l\u00e0 tinh b\u1ed9t: <\/i>\u0110\u00e2y l\u00e0 l\u00fac b\u1ea1n th\u01b0\u1edfng th\u1ee9c b\u00e1nh ch\u01b0ng, x\u00f4i g\u1ea5c nh\u01b0ng ch\u1ec9 v\u1edbi m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf. Vi\u1ec7c \u0103n tinh b\u1ed9t cu\u1ed1i c\u00f9ng s\u1ebd gi\u00fap \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh, ng\u0103n ch\u1eb7n insulin t\u0103ng v\u1ecdt – c\u01a1 ch\u1ebf ch\u00ednh g\u00e2y t\u00edch m\u1ee1 v\u00e0 t\u0103ng c\u00e2n.<\/li>\n<\/ul>\n
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\n $\"B\u00ed$ \n <\/div>
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Thay v\u00ec t\u00ednh to\u00e1n calo ph\u1ee9c t\u1ea1p, b\u1ea1n h\u00e3y \u00e1p d\u1ee5ng quy t\u1eafc h\u00ecnh \u1ea3nh \u0111\u01a1n gi\u1ea3n tr\u00ean \u0111\u0129a \u0103n \u0111\u1ec3 v\u1eeba \u0111\u1ee7 ch\u1ea5t, v\u1eeba ng\u1eeba t\u0103ng c\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
3. \u0110i\u1ec1u ch\u1ec9nh th\u00f3i quen ch\u1ebf bi\u1ebfn v\u00e0 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/h2>\n
C\u00e1ch ch\u1ebf bi\u1ebfn v\u00e0 th\u00f3i quen \u0103n u\u1ed1ng c\u0169ng quy\u1ebft \u0111\u1ecbnh r\u1ea5t l\u1edbn \u0111\u1ebfn l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3. Khi ch\u1ebf bi\u1ebfn l\u1ea1i b\u00e1nh ch\u01b0ng hay nem, thay v\u00ec chi\u00ean r\u00e1n nhi\u1ec1u d\u1ea7u m\u1ee1, b\u1ea1n n\u00ean h\u1ea5p n\u00f3ng. V\u1edbi c\u00e1c m\u00f3n canh h\u1ea7m, h\u00e3y ch\u00fa \u00fd v\u1edbt b\u1ecf l\u1edbp m\u1ee1 n\u1ed5i tr\u00ean b\u1ec1 m\u1eb7t tr\u01b0\u1edbc khi d\u00f9ng. Nh\u1eefng thao t\u00e1c nh\u1ecf n\u00e0y gi\u00fap gi\u1ea3m b\u1edbt l\u01b0\u1ee3ng calo th\u1eeba n\u1ea1p v\u00e0o c\u01a1 th\u1ec3.<\/p>\n
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C\u00e1ch ch\u1ecdn v\u00e0 \u0103n m\u1ee9t T\u1ebft an to\u00e0n cho s\u1ee9c kh\u1ecfe<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Ngo\u00e0i ra, khay b\u00e1nh k\u1eb9o m\u1ee9t T\u1ebft c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 d\u1ec5 g\u00e2y t\u0103ng c\u00e2n m\u00e0 \u00edt ng\u01b0\u1eddi \u0111\u1ec1 ph\u00f2ng. Thay v\u00ec \u0103n b\u00e1nh ng\u1ecdt hay m\u1ee9t, b\u1ea1n h\u00e3y nh\u00e2m nhi m\u1ed9t ch\u00fat h\u1ea1t b\u00ed, h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng ho\u1eb7c h\u1ea1t d\u1ebb c\u01b0\u1eddi. Ch\u00fang ch\u1ee9a ch\u1ea5t b\u00e9o t\u1ed1t v\u00e0 gi\u00fap b\u1ea1n no l\u00e2u h\u01a1n.<\/p>\n
PGS.TS. Nguy\u1ec5n Th\u1ecb L\u00e2m cho bi\u1ebft: \u0110\u1ec3 h\u1ea1n ch\u1ebf n\u1ea1p n\u0103ng l\u01b0\u1ee3ng, tr\u01b0\u1edbc m\u1ed7i b\u1eefa \u0103n, b\u1ea1n c\u00f3 th\u1ec3 \u0103n m\u1ed9t b\u00e1t nh\u1ecf rau ho\u1eb7c u\u1ed1ng 1 c\u1ed1c n\u01b0\u1edbc \u0111\u1ec3 l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c no, t\u1eeb \u0111\u00f3 s\u1ebd h\u1ea1n ch\u1ebf \u0103n nhi\u1ec1u. Ngo\u00e0i ra n\u00ean \u0103n ch\u1eadm, gi\u1ea3m t\u1ed1c \u0111\u1ed9 \u0103n c\u0169ng gi\u00fap l\u01b0\u1ee3ng th\u1ee9c \u0103n n\u1ea1p v\u00e0o kh\u00f4ng b\u1ecb d\u01b0 th\u1eeba g\u00e2y t\u0103ng c\u00e2n.<\/p>\n
\n $\"10$ <\/a>10 m\u1eb9o gi\u00fap kh\u00f4ng t\u0103ng c\u00e2n v\u00f9 v\u00f9 trong d\u1ecbp T\u1ebft<\/a><\/p>\n
SK\u0110S – \u0110\u1ec3 \u0103n T\u1ebft ngon m\u00e0 kh\u00f4ng t\u0103ng c\u00e2n, ch\u00fang ta c\u1ea7n l\u01b0u \u00fd k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng, \u0111\u1ea3m b\u1ea3o gi\u1edd gi\u1ea5c sinh ho\u1ea1t v\u00e0 t\u1eadp luy\u1ec7n \u0111i\u1ec1u \u0111\u1ed9.<\/p>\n<\/div>\n