\n $\"\u0102n$ \n <\/div>

\u0110\u1ec3 t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1 cho c\u01a1 th\u1ec3 g\u00f3p ph\u1ea7n l\u00e0m \u0111\u1eb9p ngo\u1ea1i h\u00ecnh, ngo\u00e0i vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c ch\u00fang ta n\u00ean ch\u00fa \u00fd \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng.<\/p>\n<\/figcaption><\/figure>\n

2. C\u00f3 tr\u00ecnh t\u1ef1 t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1 kh\u00f4ng?<\/h3>\n
V\u00ec x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m m\u1ee1 l\u00e0 hai vi\u1ec7c ri\u00eang bi\u1ec7t n\u00ean th\u1ee9 t\u1ef1 l\u00e0 kh\u00e1c nhau. Th\u00f4ng th\u01b0\u1eddng, nh\u1eefng ng\u01b0\u1eddi c\u00f3 l\u01b0\u1ee3ng m\u1ee1 trong c\u01a1 th\u1ec3 v\u01b0\u1ee3t qu\u00e1 m\u1ee9c (tr\u00ean 30% \u0111\u1ed1i v\u1edbi ph\u1ee5 n\u1eef v\u00e0 h\u01a1n 25% \u0111\u1ed1i v\u1edbi nam gi\u1edbi) n\u00ean gi\u1ea3m m\u1ee1 tr\u01b0\u1edbc r\u1ed3i m\u1edbi b\u1eaft \u0111\u1ea7u x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp. B\u1edfi l\u01b0\u1ee3ng m\u1ee1 th\u1eeba trong c\u01a1 th\u1ec3 s\u1ebd c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p c\u01a1 b\u1eafp, l\u00e0m gi\u1ea3m \u0111i r\u1ea5t nhi\u1ec1u t\u00e1c d\u1ee5ng t\u0103ng c\u01a1.<\/p>\n
Ngo\u00e0i ra, nhi\u1ec1u ng\u01b0\u1eddi c\u00f2n l\u1ea7m t\u01b0\u1edfng r\u1eb1ng vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp quan tr\u1ecdng h\u01a1n, v\u00ec x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp s\u1ebd l\u00e0m t\u0103ng t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n, t\u0103ng l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 v\u00e0 th\u1eadm ch\u00ed khi\u1ebfn gi\u1ea3m c\u00e2n m\u00e0 kh\u00f4ng c\u1ea7n v\u1eadn \u0111\u1ed9ng. Nh\u01b0ng c\u1ea7n l\u01b0u \u00fd r\u1eb1ng t\u00e1c d\u1ee5ng \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o do t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n mang l\u1ea1i s\u1ebd ch\u1ec9 x\u1ea3y ra trong giai \u0111o\u1ea1n \u0111\u1ea7u t\u1eadp luy\u1ec7n v\u00e0 th\u1eddi gian t\u00e1c d\u1ee5ng l\u00e0 c\u00f3 h\u1ea1n.<\/p>\n

3. X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u1ec3 t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1<\/h4>\n
Ch\u1ebf \u0111\u1ed9 \u0103n t\u0103ng c\u01a1<\/i><\/b><\/p>\n
Ch\u00eca kh\u00f3a \u0111\u1ec3 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp kh\u00f4ng ch\u1ec9 l\u00e0 protein m\u00e0 c\u00f2n ph\u1ea3i \u0111\u1ee7 carbohydrate<\/a>. V\u00ec nh\u1eefng lo\u1ea1i \u0111\u01b0\u1eddng n\u00e0y d\u1ec5 ti\u00eau h\u00f3a v\u00e0 h\u1ea5p thu n\u00ean ch\u00fang l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng r\u1ea5t quan tr\u1ecdng cho c\u01a1 th\u1ec3 v\u00e0 c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n. Ngo\u00e0i ra, c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 carbohydrate s\u1ebd k\u00edch th\u00edch ti\u1ebft insulin, m\u1ed9t b\u01b0\u1edbc quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p c\u01a1 b\u1eafp.<\/p>\n
Ch\u1ebf \u0111\u1ed9 \u0103n g\u1ee3i \u00fd \u0111\u1ec3 t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp, l\u00e0 tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp luy\u1ec7n, n\u00ean \u0103n m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n cung c\u1ea5p \u0111\u1ee7 carbohydrate v\u00e0 b\u1ed5 sung protein. T\u1ef7 l\u1ec7 l\u00fd t\u01b0\u1edfng gi\u1eefa carbohydrate v\u00e0 protein n\u00ean l\u00e0 4:1 \u0111\u1ebfn 3:1. V\u00ed d\u1ee5: 1,5 l\u00e1t b\u00e1nh m\u00ec v\u1edbi s\u1eefa chua (4:1) ho\u1eb7c n\u1eeda b\u00e1t c\u01a1m v\u1edbi tr\u1ee9ng lu\u1ed9c (3:1).<\/span><\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n gi\u1ea3m m\u1ee1<\/i><\/h5>\n
Gi\u1ea3m m\u1ee1 ch\u1eafc ch\u1eafn kh\u00f4ng ph\u1ea3i l\u00e0 kh\u00f4ng \u0103n hay \u0103n \u00edt m\u00e0 l\u00e0 \u0103n \u0111\u00fang th\u1ee9. C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p bao g\u1ed3m c\u00e1c lo\u1ea1i rau gi\u00e0u ch\u1ea5t x\u01a1, ngo\u00e0i vi\u1ec7c \u00edt calo, c\u00f2n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y no h\u01a1n. C\u00e1c lo\u1ea1i protein ch\u1ea5t l\u01b0\u1ee3ng cao nh\u01b0 c\u00e1 bi\u1ec3n, s\u1eefa \u0111\u1eadu n\u00e0nh<\/span>\u2026 \u0111\u1ec1u l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m t\u1ed1t c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3.<\/p>\n
Ngo\u00e0i vi\u1ec7c \u0103n u\u1ed1ng \u0111\u00fang lo\u1ea1i th\u1ef1c ph\u1ea9m, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 tr\u00e1nh c\u00e1c th\u1ef1c ph\u1ea9m tinh ch\u1ebf c\u00f3 h\u1ea1i nh\u01b0 \u0111\u01b0\u1eddng (b\u00e1nh ng\u1ecdt, b\u00e1nh quy), \u0111\u1ed3 chi\u00ean r\u00e1n v\u00e0 \u0111\u1ed3 n\u01b0\u1edbng. Ngo\u00e0i ra, th\u1ecbt \u0111\u1ecf c\u00f2n ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o v\u00e0 cholesterol n\u00ean thay th\u1ebf b\u1eb1ng c\u00e1 ho\u1eb7c th\u1ecbt g\u00e0.<\/p>\n
\n
\n $\"\u0102n$ \n <\/div>
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Tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp luy\u1ec7n, n\u00ean cung c\u1ea5p \u0111\u1ee7 carbohydrate v\u00e0 b\u1ed5 sung protein.<\/p>\n<\/figcaption><\/figure>\n
Ngu\u1ed3n protein c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/i><\/b><\/p>\n
– S\u1eefa: D\u1ec5 h\u1ea5p thu, th\u00f4ng d\u1ee5ng v\u00e0 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng ph\u1ed5 bi\u1ebfn nh\u1ea5t.<\/p>\n
– Tr\u1ee9ng: Th\u1ef1c ph\u1ea9m gi\u00e0u protein t\u1ed1t nh\u1ea5t trong s\u1ed1 c\u00e1c th\u1ef1c ph\u1ea9m t\u1ef1 nhi\u00ean.<\/p>\n
– \u1ee8c g\u00e0: Th\u1ef1c ph\u1ea9m ch\u1ea5t l\u01b0\u1ee3ng cao, gi\u00e0u protein.<\/p>\n
– C\u00e1 ng\u1eeb: \u00cdt ch\u1ea5t b\u00e9o.<\/p>\n
Ngu\u1ed3n carbohydrate tham kh\u1ea3o:<\/i><\/b><\/p>\n
– Y\u1ebfn m\u1ea1ch: \u00cdt calo v\u00e0 gi\u00e1 tr\u1ecb GI th\u1ea5p, ti\u00eau h\u00f3a v\u00e0 h\u1ea5p thu ch\u1eadm, t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u.<\/p>\n
– Tr\u00e1i c\u00e2y: T\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y \u0111\u1ec1u l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t v\u00e0 th\u01b0\u1eddng \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 v\u00e0o bu\u1ed5i s\u00e1ng, tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp luy\u1ec7n.<\/p>\n
– Rau: N\u1ebfu b\u1ea1n kh\u00f4ng bi\u1ebft n\u00ean \u0103n lo\u1ea1i carbohydrate n\u00e0o th\u00ec vi\u1ec7c \u0103n nhi\u1ec1u rau h\u01a1n c\u0169ng kh\u00f4ng c\u00f3 g\u00ec sai. H\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u1ea5p h\u01a1n tr\u00e1i c\u00e2y v\u00e0 c\u00f3 th\u1ec3 b\u1ed5 sung ch\u1ea5t x\u01a1 t\u1ed1t h\u01a1n.<\/p>\n
– G\u1ea1o l\u1ee9t: Carbohydrate ph\u1ee9c h\u1ee3p, ti\u00eau h\u00f3a v\u00e0 h\u1ea5p thu ch\u1eadm.<\/p>\n
Ngu\u1ed3n ch\u1ea5t b\u00e9o tham kh\u1ea3o:<\/i><\/b><\/p>\n
– Qu\u1ea3 b\u01a1: Ngu\u1ed3n ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 l\u01b0\u1ee3ng protein d\u1ed3i d\u00e0o.<\/p>\n
– D\u1ea7u olive: C\u00f3 th\u1ec3 d\u00f9ng l\u00e0m d\u1ea7u n\u1ea5u \u0103n nh\u01b0ng gi\u00e1 th\u00e0nh kh\u00e1 cao.<\/p>\n
Quy t\u1eafc n\u1ea5u \u0103n: Lu\u1ed9c v\u00e0 h\u1ea5p l\u00e0 ph\u01b0\u01a1ng ph\u00e1p ch\u1ee7 y\u1ebfu, ti\u1ebfp theo l\u00e0 x\u00e0o, v\u00e0 cu\u1ed1i c\u00f9ng kh\u00f4ng n\u00ean chi\u00ean r\u00e1n.<\/p>\n
\n $\"4$ <\/a>4 m\u1eb9o t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 gi\u00fap t\u0103ng c\u01a1 v\u00e0 \u0111\u1ed1t m\u1ee1 khi t\u1eadp<\/a><\/p>\n
SK\u0110S – C\u00e1c ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n truy\u1ec1n th\u1ed1ng th\u01b0\u1eddng ch\u1ec9 t\u1eadp trung v\u00e0o vi\u1ec7c gi\u1ea3m l\u01b0\u1ee3ng m\u1ee1 trong c\u01a1 th\u1ec3. Trong khi \u0111\u00f3, ph\u01b0\u01a1ng ph\u00e1p t\u00e1i c\u1ea5u tr\u00fac t\u1ec9 l\u1ec7 c\u01a1 m\u1ee1 tr\u00ean c\u01a1 th\u1ec3 (Body Recompositioning) gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 t\u0103ng c\u01a1 c\u00f9ng l\u00fac.<\/p>\n<\/div>\n
M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/i><\/b><\/p>\n
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C\u00f3 n\u00ean gi\u1ea3m c\u00e2n b\u1eb1ng chu\u1ed1i?<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
1. Nguy\u00ean t\u1eafc t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1 l\u00e0 g\u00ec? Trong nh\u1eefng n\u0103m tr\u1edf l\u1ea1i \u0111\u00e2y, m\u1ecdi ng\u01b0\u1eddi ng\u00e0y c\u00e0ng c\u00f3 \u00fd th\u1ee9c h\u01a1n trong vi\u1ec7c ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng. Vi\u1ec7c t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1 c\u0169ng d\u1ea7n thu h\u00fat s\u1ef1 quan t\u00e2m c\u1ee7a m\u1ecdi ng\u01b0\u1eddi. Nh\u01b0ng nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng vi\u1ec7c t\u0103ng c\u01a1 […]<\/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-829","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/829","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=829"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/829\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=829"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=829"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=829"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

3. X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u1ec3 t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1<\/h4>\nCh\u1ebf \u0111\u1ed9 \u0103n t\u0103ng c\u01a1<\/i><\/b><\/p>\n