\n $\"Gi\u1eef$ \n <\/div>

S\u1ee5t c\u00e2n kh\u00f4ng ch\u1ee7 \u00fd l\u00e0 khi c\u00e2n n\u1eb7ng gi\u1ea3m \u0111i m\u00e0 b\u1ea1n kh\u00f4ng h\u1ec1 c\u1ed1 \u00fd \u0103n ki\u00eang hay t\u1eadp luy\u1ec7n.<\/p>\n<\/figcaption><\/figure>\n

D\u1ecdn d\u1eb9p trang tr\u00ed nh\u00e0 c\u1eeda \u2013 “b\u00e0i t\u1eadp cardio kh\u00f4ng t\u00ean”<\/i><\/h4>\n
B\u1ea1n c\u00f3 bi\u1ebft kh\u00f4ng? Ch\u1ec9 30 ph\u00fat qu\u00e9t d\u1ecdn nh\u00e0 c\u1eeda c\u00f3 th\u1ec3 ti\u00eau hao c\u1ee7a b\u1ea1n 100 kcal n\u0103ng l\u01b0\u1ee3ng, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 15 ph\u00fat ch\u1ea1y b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 9-10 km\/h! Vi\u1ec7c t\u1ed5ng v\u1ec7 sinh nh\u00e0 c\u1eeda li\u00ean t\u1ee5c nhi\u1ec1u ng\u00e0y khi\u1ebfn c\u01a1 th\u1ec3 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng l\u1edbn m\u00e0 nhi\u1ec1u ch\u1ecb em kh\u00f4ng nh\u1eadn ra.<\/p>\n
S\u1eafm T\u1ebft \u2013 \u0111i b\u1ed9 c\u1ea3 ch\u1ee5c ngh\u00ecn b\u01b0\u1edbc m\u1ed7i ng\u00e0y<\/i><\/h5>\n
\u0110i ch\u1ee3 T\u1ebft, si\u00eau th\u1ecb, x\u00e1ch t\u00fai \u0111\u1ed3 n\u1eb7ng… t\u1ea5t c\u1ea3 \u0111\u1ec1u l\u00e0 ho\u1ea1t \u0111\u1ed9ng \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng “th\u1ea7m l\u1eb7ng”. Nghi\u00ean c\u1ee9u cho th\u1ea5y, 30 ph\u00fat x\u00e1ch t\u00fai \u0111\u1ed3 \u0111i ch\u1ee3 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 15 ph\u00fat nh\u1ea3y d\u00e2y!<\/p>\n
M\u1ec7t m\u1ecfi d\u1eabn \u0111\u1ebfn \u0103n qua loa, b\u1ecf b\u1eefa<\/i><\/h6>\n
Khi qu\u00e1 m\u1ec7t, nhi\u1ec1u ch\u1ecb ch\u1ecdn c\u00e1ch “\u0103n t\u1ea1m cho qua b\u1eefa” \u2013 b\u00e1t m\u00ec g\u00f3i, v\u00e0i mi\u1ebfng b\u00e1nh, ho\u1eb7c nh\u1ecbn lu\u00f4n. C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh khi b\u1ecb stress, c\u01a1 th\u1ec3 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng nhi\u1ec1u h\u01a1n b\u00ecnh th\u01b0\u1eddng. Trong khi ch\u1ecb em khi m\u1ec7t m\u1ecfi l\u1ea1i \u0103n k\u00e9m \u0111i, c\u1ed9ng v\u1edbi ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng t\u0103ng cao h\u01a1n, khi\u1ebfn c\u01a1 th\u1ec3 ch\u1ecb em v\u1ed1n \u0111\u00e3 g\u1ea7y l\u1ea1i g\u1ea7y \u0111i th\u00eam.<\/p>\n
U\u1ed1ng \u00edt n\u01b0\u1edbc, m\u1ea5t n\u01b0\u1edbc do di chuy\u1ec3n nhi\u1ec1u<\/i><\/b><\/p>\n
C\u00f3 \u0111\u1ebfn 20-30% l\u01b0\u1ee3ng n\u01b0\u1edbc c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ebfn t\u1eeb th\u1ef1c ph\u1ea9m. N\u1ebfu \u0103n \u00edt, u\u1ed1ng \u00edt, c\u01a1 th\u1ec3 s\u1ebd m\u1ea5t n\u01b0\u1edbc \u2013 v\u00e0 m\u1ea5t n\u01b0\u1edbc ch\u00ednh l\u00e0 nguy\u00ean nh\u00e2n khi\u1ebfn c\u00e2n n\u1eb7ng gi\u1ea3m t\u1ea1m th\u1eddi. \u0110\u00e2y kh\u00f4ng ph\u1ea3i gi\u1ea3m m\u1ee1 th\u1ef1c s\u1ef1.<\/p>\n
C\u0169ng nh\u01b0 \u0111\u00e3 t\u01b0 v\u1ea5n cho c\u00f4 b\u1ea1n, sau \u0111\u00e2y l\u00e0 nh\u1eefng gi\u1ea3i ph\u00e1p xin \u0111\u01b0\u1ee3c chia s\u1ebb \u0111\u1ec3 nh\u1eefng ch\u1ecb em “v\u1ed1n \u0111\u00e3 g\u1ea7y”, tuy b\u1eadn r\u1ed9n nh\u01b0ng v\u1eabn \u0111\u1ea3m b\u1ea3o gi\u1eef \u0111\u01b0\u1ee3c s\u1ee9c kh\u1ecfe d\u1ecbp T\u1ebft.<\/b><\/p>\n
– Lu\u00f4n s\u1eb5n s\u00e0ng \u0111\u1ec3 c\u00f3 b\u1eefa \u0103n ch\u1ec9 trong 10-15 ph\u00fat<\/i><\/p>\n
\u0110\u1eb1ng n\u00e0o th\u00ec c\u0169ng ph\u1ea3i chu\u1ea9n b\u1ecb b\u1eefa \u0103n cho c\u1ea3 gia \u0111\u00ecnh. V\u1eady b\u1ea1n h\u00e3y mua v\u00e0 chu\u1ea9n b\u1ecb nh\u1eefng m\u00f3n \u0103n c\u00f3 th\u1ec3 “l\u00ean \u0111\u0129a trong ph\u00fat m\u1ed1t”. V\u00ed d\u1ee5 lu\u1ed9c s\u1eb5n m\u00ec \u00dd, n\u1ea5u s\u1eb5n s\u1ed1t m\u00ec cho v\u00e0o t\u1ee7 l\u1ea1nh. \u0110\u1ebfn b\u1eefa ch\u1ec9 c\u1ea7n b\u1ecf ra \u0111\u0129a, quay tr\u00ean l\u00f2 vi s\u00f3ng, trong l\u00fac ch\u1edd \u0111\u1ee3i th\u00ec r\u1eeda qu\u1ea3 c\u00e0 chua v\u00e0 d\u01b0a chu\u1ed9t, th\u1ebf l\u00e0 \u0111\u00e3 s\u1eb5n s\u00e0ng m\u1ed9t b\u1eefa \u0103n v\u1edbi \u0111\u1ee7 dinh d\u01b0\u1ee1ng ho\u00e0n ch\u1ec9nh cho 1 b\u1eefa \u0103n. <\/p>\n
M\u1ed9t c\u00e1ch n\u1eefa l\u00e0 chu\u1ea9n b\u1ecb s\u1eb5n b\u00e1nh m\u00ec g\u1ed1i v\u00e0 phomai l\u00e1t, ch\u1ec9 c\u1ea7n l\u00e0m n\u00f3ng tr\u00ean ch\u1ea3o \u0103n c\u00f9ng rau x\u00e0 l\u00e1ch, sau \u0111\u00f3 th\u00eam n\u1eeda qu\u1ea3 t\u00e1o v\u00e0 h\u1ed9p s\u1eefa chua. Ho\u00e0n h\u1ea3o! <\/p>\n
C\u00f2n n\u1ebfu b\u1ea1n l\u00e0 t\u00edn \u0111\u1ed3 c\u1ee7a c\u01a1m, th\u00ec h\u00e3y kho s\u1eb5n c\u00e1, r\u00e1n s\u1eb5n th\u1ecbt, s\u1eb5n s\u00e0ng tr\u1ee9ng trong t\u1ee7 l\u1ea1nh; rau mua v\u1ec1 s\u01a1 ch\u1ebf, r\u1eeda s\u1ea1ch \u0111\u1ec3 r\u00e1o n\u01b0\u1edbc r\u1ed3i c\u1ea5t s\u1eb5n trong t\u1ee7 l\u1ea1nh. Tr\u01b0\u1edbc b\u1eefa c\u01a1m ch\u1ec9 c\u1ea7n b\u1ecf rau ra lu\u1ed9c, l\u00e0m n\u00f3ng th\u1ecbt c\u00e1 \u0111\u00e3 ch\u1ebf bi\u1ebfn s\u1eb5n, th\u1ebf l\u00e0 m\u00e2m c\u01a1m ho\u00e0n h\u1ea3o c\u0169ng s\u1eb5n s\u00e0ng.<\/p>\n
– Lu\u00f4n s\u1eb5n s\u00e0ng rau trong t\u1ee7 l\u1ea1nh<\/i><\/p>\n
N\u1ebfu ch\u1ec9 c\u00f3 th\u1eddi gian \u0111i ch\u1ee3 v\u00e0o cu\u1ed1i tu\u1ea7n, th\u00ec b\u1ea1n h\u00e3y chu\u1ea9n b\u1ecb c\u00e1c lo\u1ea1i rau l\u00e1, rau \u0103n t\u01b0\u01a1i s\u1ed1ng cho 3 ng\u00e0y \u0111\u1ea7u, v\u00e0 c\u00e1c lo\u1ea1i c\u1ee7\/qu\u1ea3 d\u00f9ng l\u00e0m rau (nh\u01b0 c\u00e0 r\u1ed1t, b\u00ed ng\u00f4, su h\u00e0o\u2026) cho 4 ng\u00e0y k\u1ebf ti\u1ebfp. \u0110\u1ed3ng th\u1eddi, h\u00e3y s\u1eb5n s\u00e0ng l\u1ecd l\u1ea1c rang, v\u1eebng rang, ho\u1eb7c rong bi\u1ec3n \u0111\u1ec3 r\u1eafc \u0103n c\u00f9ng c\u01a1m.<\/p>\n
– Chu\u1ea9n b\u1ecb th\u1ef1c ph\u1ea9m cung c\u1ea5p ch\u1ea5t \u0111\u1ea1m<\/i><\/p>\n
H\u00e3y lu\u00f4n d\u1ef1 tr\u1eef tr\u1ee9ng. M\u1ed7i ng\u00e0y b\u1ea1n c\u00f3 th\u1ec3 \u0103n 1 qu\u1ea3 tr\u1ee9ng, v\u00ec v\u1eady h\u00e3y nh\u00e2n v\u1edbi s\u1ed1 ng\u01b0\u1eddi trong gia \u0111\u00ecnh \u0111\u1ec3 chu\u1ea9n b\u1ecb l\u01b0\u1ee3ng tr\u1ee9ng ph\u00f9 h\u1ee3p cho c\u1ea3 tu\u1ea7n. S\u1eefa chua, phomai c\u0169ng l\u00e0 nh\u1eefng m\u00f3n \u0103n t\u1eeb s\u1eefa r\u1ea5t t\u1ed1t. C\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1nh nh\u00e2n, h\u1ea1t \u0111i\u1ec1u v\u1eeba d\u1ec5 mang theo, v\u00e0 c\u00f3 th\u1ec3 \u0103n b\u1ea5t c\u1ee9 l\u00fac n\u00e0o.<\/p>\n
– \u0110\u1eb7t b\u00e1o th\u1ee9c \u0111\u1ec3 u\u1ed1ng cho \u0111\u1ee7 n\u01b0\u1edbc<\/i><\/p>\n
H\u00e3y \u0111\u1eb7t b\u00ecnh ho\u1eb7c chai n\u01b0\u1edbc tr\u00ean b\u00e0n l\u00e0m vi\u1ec7c v\u00e0 \u0111\u1eb7t b\u00e1o th\u1ee9c nh\u1eafc nh\u1edf m\u1ed7i 30-60 ph\u00fat. Khi ng\u1ee7 d\u1eady bu\u1ed5i s\u00e1ng nh\u1edb u\u1ed1ng ngay c\u1ed1c n\u01b0\u1edbc \u1ea5m 200-250 ml. V\u1ec1 l\u01b0\u1ee3ng n\u01b0\u1edbc, b\u1ea1n h\u00e3y nh\u00e2n 40 ml v\u1edbi s\u1ed1 c\u00e2n n\u1eb7ng c\u1ee7a b\u1ea1n. V\u00ed d\u1ee5 b\u1ea1n n\u1eb7ng 50 kg th\u00ec b\u1ea1n c\u1ea7n 40 x 50 = 2000 ml n\u01b0\u1edbc m\u1ed7i ng\u00e0y.<\/p>\n
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H\u00e3y nh\u1edb: Y\u00eau th\u01b0\u01a1ng c\u01a1 th\u1ec3 m\u00ecnh, ngay c\u1ea3 khi b\u1eadn r\u1ed9n nh\u1ea5t. B\u1eadn r\u1ed9n cu\u1ed1i n\u0103m l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 tr\u00e1nh kh\u1ecfi, nh\u01b0ng \u0111i\u1ec1u \u0111\u00f3 kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 ch\u00fang ta ph\u1ea3i hy sinh s\u1ee9c kh\u1ecfe. S\u1ee5t c\u00e2n kh\u00f4ng ch\u1ee7 \u00fd l\u00e0 t\u00edn hi\u1ec7u cho th\u1ea5y c\u01a1 th\u1ec3 \u0111ang thi\u1ebfu h\u1ee5t dinh d\u01b0\u1ee1ng v\u00e0 c\u1ea7n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c.<\/p>\n
Ch\u1ecb em \u01a1i, \u0111\u1eebng qu\u00ean d\u00e0nh th\u1eddi gian cho m\u00ecnh d\u00f9 ch\u1ec9 15 ph\u00fat m\u1ed7i b\u1eefa \u0103n. \u0110\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 xa x\u1ec9, m\u00e0 l\u00e0 quy\u1ec1n l\u1ee3i v\u00e0 tr\u00e1ch nhi\u1ec7m v\u1edbi ch\u00ednh c\u01a1 th\u1ec3 m\u00ecnh!<\/p>\n<\/p><\/div>\n<\/div>\n
\n $\"Gi\u1eef$ <\/a>Chuy\u00ean gia n\u00f3i g\u00ec v\u1ec1 th\u00e1p dinh d\u01b0\u1ee1ng ‘ng\u01b0\u1ee3c’ c\u1ee7a M\u1ef9?<\/a><\/p>\n
SK\u0110S – M\u00f4 h\u00ecnh m\u1edbi c\u1ee7a M\u1ef9 \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 mang t\u00ednh “\u0111\u1ea3o chi\u1ec1u” so v\u1edbi c\u00e1c khuy\u1ebfn ngh\u1ecb tr\u01b0\u1edbc \u0111\u00e2y, khi \u0111\u1eb7t protein (ch\u1ea5t \u0111\u1ea1m) v\u00e0 th\u1ef1c ph\u1ea9m nguy\u00ean ch\u1ea5t (real food) \u1edf v\u1ecb tr\u00ed trung t\u00e2m, thay v\u00ec \u01b0u ti\u00ean carbohydrate (ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng) nh\u01b0 truy\u1ec1n th\u1ed1ng.<\/p>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
C\u00e2u chuy\u1ec7n c\u1ee7a b\u1ea1n t\u00f4i kh\u00f4ng h\u1ec1 hi\u1ebfm g\u1eb7p. Trong h\u01a1n 20 n\u0103m c\u00f4ng t\u00e1c, t\u00f4i \u0111\u00e3 g\u1eb7p r\u1ea5t nhi\u1ec1u ch\u1ecb em \u0111\u1ebfn kh\u00e1m v\u1edbi t\u00ecnh tr\u1ea1ng t\u01b0\u01a1ng t\u1ef1, \u0111\u1eb7c bi\u1ec7t v\u00e0o d\u1ecbp cu\u1ed1i n\u0103m c\u1eadn T\u1ebft. \u0110i\u1ec1u \u0111\u00e1ng n\u00f3i l\u00e0 h\u1ea7u h\u1ebft c\u00e1c ch\u1ecb \u0111\u1ec1u kh\u00f4ng h\u1ec1 c\u00f3 \u00fd \u0111\u1ecbnh gi\u1ea3m c\u00e2n, v\u00e0 c\u0169ng […]<\/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-2256","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\/2256","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=2256"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/2256\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2256"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}