\n $\"Nh\u1eefng$ <\/a>Nh\u1eefng sai l\u1ea7m c\u1ea7n tr\u00e1nh khi mu\u1ed1n gi\u1ea3m c\u00e2n<\/a><\/p>\n

SK\u0110S – Gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng kh\u00f4ng ph\u1ea3i l\u00e0 vi\u1ec7c b\u1ea5t kh\u1ea3 thi, nh\u01b0ng quan tr\u1ecdng l\u00e0 ph\u1ea3i th\u1ef1c hi\u1ec7n \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 sai l\u1ea7m khi gi\u1ea3m c\u00e2n n\u00ean tr\u00e1nh.<\/p>\n<\/div>\n

Gi\u1ea3m c\u00e2n <\/a>c\u00f3 th\u1ec3 tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n b\u1edfi nh\u1eefng th\u00f3i quen h\u00e0ng ng\u00e0y d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n

1. Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i<\/strong><\/h2>\nGi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 r\u1ea5t quan tr\u1ecdng trong hi\u1ec7u qu\u1ea3 c\u1ee7a vi\u1ec7c gi\u1ea3m c\u00e2n. N\u1ebfu kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (ng\u1ee7 d\u01b0\u1edbi 7 ti\u1ebfng), c\u01a1 th\u1ec3 s\u1ebd s\u1ea3n sinh ra nhi\u1ec1u ghrelin – m\u1ed9t hormone ch\u1ecbu tr\u00e1ch nhi\u1ec7m ki\u1ec3m so\u00e1t c\u01a1n \u0111\u00f3i v\u00e0 c\u1ea3m gi\u00e1c no. \u0110\u1ed3ng th\u1eddi c\u0169ng l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, ng\u0103n c\u1ea3n s\u1ef1 ph\u00e1 v\u1ee1 ch\u1ea5t b\u00e9o \u0111\u01b0\u1ee3c t\u00edch tr\u1eef qua \u0111\u00eam. V\u00ec th\u1ebf, thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i <\/a>s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 t\u0103ng c\u00e2n, l\u00e0m t\u0103ng nguy c\u01a1 th\u1eeba c\u00e2n, b\u00e9o ph\u00ec.<\/p>\n
Nhi\u1ec1u nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng, thi\u1ebfu ng\u1ee7 s\u1ebd l\u00e0m t\u0103ng c\u00e2n v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c khi\u1ebfn c\u00e2n n\u1eb7ng gi\u1ea3m xu\u1ed1ng. \u0110i\u1ec1u n\u00e0y th\u1ea5y r\u00f5 h\u01a1n \u1edf nh\u1eefng ng\u01b0\u1eddi \u0111ang thi\u1ebfu ng\u1ee7 tr\u1ea7m tr\u1ecdng (ch\u1ec9 ng\u1ee7 5 ti\u1ebfng m\u1ed7i \u0111\u00eam) m\u00e0 t\u0103ng l\u00ean 7 ti\u1ebfng m\u1ed7i \u0111\u00eam th\u00ec s\u1ebd th\u1ea5y r\u00f5 h\u01a1n vi\u1ec7c thay \u0111\u1ed5i c\u00e2n n\u1eb7ng. Do \u0111\u00f3, b\u1ea1n n\u00ean thi\u1ebft l\u1eadp th\u00f3i quen ng\u1ee7 c\u1ed1 \u0111\u1ecbnh v\u00e0 cho ph\u00e9p b\u1ea3n th\u00e2n ng\u1ee7 t\u1eeb 7 \u0111\u1ebfn 8 ti\u1ebfng m\u1ed7i \u0111\u00eam.<\/p>\n
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\n $\"6$ \n <\/div>
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Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i khi\u1ebfn c\u01a1 th\u1ec3 d\u1ec5 t\u0103ng c\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
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2. Qu\u00e1 c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 kh\u00f3 gi\u1ea3m c\u00e2n<\/strong><\/h2>\nC\u0103ng th\u1eb3ng<\/a> c\u00f3 th\u1ec3 khi\u1ebfn t\u0103ng ti\u1ebft cortisol, hormon c\u0103ng th\u1eb3ng v\u00e0 g\u00e2y ra s\u1ef1 th\u00e8m \u0103n. Hormon c\u0103ng th\u1eb3ng l\u00e0m gi\u00e1n \u0111o\u1ea1n kh\u1ea3 n\u0103ng t\u1ea1o ra protein c\u1ee7a c\u01a1 th\u1ec3. Kh\u00f4ng nh\u1eefng th\u1ebf, cortisol c\u00f2n l\u1ea5y protein t\u1eeb c\u01a1 \u0111\u1ec3 chuy\u1ec3n h\u00f3a ch\u00fang th\u00e0nh glucose v\u00e0 cung c\u1ea5p cho c\u01a1 th\u1ec3 n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft. Hormone c\u0103ng th\u1eb3ng n\u00e0y s\u1ebd t\u1ea1o ra c\u1ea3m gi\u00e1c \u0111\u00f3i khi\u1ebfn b\u1ea1n c\u00f3 xu h\u01b0\u1edbng \u0103n v\u1eb7t nhi\u1ec1u h\u01a1n trong ng\u00e0y, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c th\u1ee9c \u0103n ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng. L\u00e2u ng\u00e0y s\u1ebd khi\u1ebfn b\u1ea1n t\u0103ng c\u00e2n kh\u00f3 ki\u1ec3m so\u00e1t.<\/p>\n
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3. U\u1ed1ng c\u00e0 ph\u00ea ngay sau khi th\u1ee9c d\u1eady <\/strong><\/h2>\n
Bu\u1ed5i s\u00e1ng sau khi th\u1ee9c d\u1eady, nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u00f3i quen u\u1ed1ng c\u00e0 ph\u00ea ho\u1eb7c tr\u00e0. Tuy nhi\u00ean, th\u00f3i quen n\u00e0y kh\u00f4ng t\u1ed1t cho vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng. \u0110\u1ed3 u\u1ed1ng c\u00f3 caffeine v\u00e0 tr\u00e0 d\u1eabn \u0111\u1ebfn gi\u1ea3i ph\u00f3ng cortisol, t\u1eeb \u0111\u00f3 s\u1ebd g\u00e2y ra s\u1ef1 th\u00e8m \u0103n.<\/p>\n
Sau m\u1ed9t gi\u1ea5c ng\u1ee7 d\u00e0i su\u1ed1t \u0111\u00eam, c\u01a1 th\u1ec3 b\u1ecb thi\u1ebfu n\u01b0\u1edbc. \u0110\u1ec3 b\u00f9 n\u01b0\u1edbc nhanh cho c\u01a1 th\u1ec3, <\/span>n\u00ean u\u1ed1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc \u1ea5m sau khi th\u1ee9c d\u1eady \u0111\u1ec3 c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a, ng\u0103n ch\u1eb7n \u0111au \u0111\u1ea7u, t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch\u2026 Kh\u00f4ng nh\u1eefng th\u1ebf, vi\u1ec7c u\u1ed1ng n\u01b0\u1edbc v\u00e0o bu\u1ed5i s\u00e1ng sau khi ng\u1ee7 d\u1eady, khi b\u1ee5ng \u0111\u00f3i s\u1ebd \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n t\u1ed1t h\u01a1n.<\/p>\n
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\n $\"6$ \n <\/div>
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U\u1ed1ng c\u00e0 ph\u00ea bu\u1ed5i s\u00e1ng sau khi th\u1ee9c d\u1eady d\u1ec5 g\u00e2y s\u1ef1 th\u00e8m \u0103n.<\/p>\n<\/figcaption><\/figure>\n
4. B\u1ecf b\u1eefa tr\u01b0a <\/strong><\/h2>\nNhi\u1ec1u ng\u01b0\u1eddi qu\u00e1 m\u1ea3i m\u00ea c\u00f4ng vi\u1ec7c m\u00e0 b\u1ecf b\u1eefa<\/a> tr\u01b0a. Tuy nhi\u00ean, n\u1ebfu b\u1ecf b\u1eefa tr\u01b0a, c\u01a1 th\u1ec3 s\u1ebd t\u1ef1 \u0111\u1ed9ng gi\u1ea3m m\u1ee9c ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o<\/a>. H\u1eadu qu\u1ea3 l\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c, gi\u1ea3m s\u1ef1 t\u1eadp trung gi\u1ea3m v\u00e0 c\u00f3 th\u1ec3 x\u1ea3y ra sai s\u00f3t. \u0110i\u1ec1u quan tr\u1ecdng nh\u1ea5t l\u00e0 vi\u1ec7c b\u1ecf b\u1eefa tr\u01b0a s\u1ebd khi\u1ebfn b\u1ea1n th\u00e8m \u0103n v\u00e0 \u0103n b\u00f9 v\u00e0o bu\u1ed5i chi\u1ec1u v\u00e0 bu\u1ed5i t\u1ed1i, th\u1eddi \u0111i\u1ec3m \u00edt v\u1eadn \u0111\u1ed9ng \u0111\u1ec3 ti\u00eau hao calo d\u01b0 th\u1eeba. \u0110i\u1ec1u n\u00e0y khi\u1ebfn vi\u1ec7c gi\u1ea3m c\u00e2n tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n.<\/p>\n
<\/span><\/span><\/p>\n
5. Kh\u00f4ng t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh<\/strong><\/h2>\n
Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng, ch\u1ec9 c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n th\u00f4ng qua c\u00e1c m\u00f4n th\u1ec3 thao \u0111\u00f2i h\u1ecfi s\u1ee9c b\u1ec1n cao. Tuy nhi\u00ean, tr\u00ean th\u1ef1c t\u1ebf, c\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh m\u1edbi l\u00e0 ch\u00eca kh\u00f3a gi\u00fap gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng. C\u00e1c b\u00e0i t\u1eadp r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh gi\u00fap x\u00e2y d\u1ef1ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i v\u00e0 do \u0111\u00f3 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o.<\/p>\n
\u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 c\u00e0ng c\u00f3 nhi\u1ec1u c\u01a1 th\u00ec c\u00e0ng \u0111\u1ed1t ch\u00e1y \u0111\u01b0\u1ee3c nhi\u1ec1u m\u1ee1 th\u1eeba. Khi c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n m\u1ee9c nh\u1eadn \u0111\u01b0\u1ee3c t\u1eeb th\u1ee9c \u0103n, cu\u1ed1i c\u00f9ng bu\u1ed9c ph\u1ea3i s\u1eed d\u1ee5ng l\u01b0\u1ee3ng m\u1ee1 d\u1ef1 tr\u1eef, t\u1eeb \u0111\u00f3 gi\u00fap gi\u1ea3m c\u00e2n.<\/p>\n
<\/span><\/span><\/p>\n
6. \u0102n \u00edt ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/strong><\/h2>\n\n
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6 vi\u1ec7c c\u1ea7n tr\u00e1nh khi ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Ch\u1ea5t b\u00e9o ki\u1ec3m so\u00e1t s\u1ef1 c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1 v\u00e0 gi\u1eef cho hormone c\u00e2n b\u1eb1ng. Vi\u1ec7c s\u1ea3n xu\u1ea5t testosterone n\u00f3i ri\u00eang \u0111\u01b0\u1ee3c th\u00fac \u0111\u1ea9y b\u1edfi c\u00e1c ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/a> nh\u01b0 omega-3. \u0110i\u1ec1u n\u00e0y l\u1ea1i c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp. Khi c\u00e0ng c\u00f3 nhi\u1ec1u kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 th\u00ec c\u00e0ng \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo khi ngh\u1ec9 ng\u01a1i.<\/p>\n
Do \u0111\u00f3, n\u00ean \u0103n c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh nh\u01b0 b\u01a1, h\u1ea1nh nh\u00e2n, qu\u1ea3 \u00f3c ch\u00f3, d\u1ea7u h\u1ea1t lanh, d\u1ea7u \u00f4 liu, h\u1ea1t lanh, h\u1ea1t chia v\u00e0 c\u00e1c lo\u1ea1i c\u00e1 b\u00e9o nh\u01b0 c\u00e1 h\u1ed3i, c\u00e1 thu, c\u00e1 ng\u1eeb v\u00e0 c\u00e1 tr\u00edch.<\/p>\n
N\u00ean tr\u00e1nh ch\u1ea5t b\u00e9o chuy\u1ec3n h\u00f3a v\u00e0 ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a nh\u01b0 x\u00fac x\u00edch; th\u1ecbt v\u00e0 pho m\u00e1t; b\u01a1 v\u00e0 m\u1ee1 l\u1ee3n; m\u1ee1 c\u1ecd v\u00e0 m\u1ee1 d\u1eeba; \u0111\u1ed3 n\u01b0\u1edbng v\u00e0 \u0111\u1ed3 ng\u1ecdt.<\/p>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/h3>\n
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Gi\u1ea3m c\u00e2n v\u00e0 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft nh\u1edd \u0111i b\u1ed9 sau b\u1eefa \u0103n.<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Nh\u1eefng sai l\u1ea7m c\u1ea7n tr\u00e1nh khi mu\u1ed1n gi\u1ea3m c\u00e2n SK\u0110S – Gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng kh\u00f4ng ph\u1ea3i l\u00e0 vi\u1ec7c b\u1ea5t kh\u1ea3 thi, nh\u01b0ng quan tr\u1ecdng l\u00e0 ph\u1ea3i th\u1ef1c hi\u1ec7n \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 sai l\u1ea7m khi gi\u1ea3m c\u00e2n n\u00ean tr\u00e1nh. Gi\u1ea3m c\u00e2n c\u00f3 th\u1ec3 tr\u1edf n\u00ean kh\u00f3 kh\u0103n h\u01a1n b\u1edfi nh\u1eefng […]<\/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-287","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/287","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=287"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/287\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=287"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=287"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=287"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}