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

Th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt c\u00f3 l\u1ee3i trong vi\u1ec7c gi\u1ea3m c\u00e2n, nh\u01b0ng \u0103n chay kh\u00f4ng \u0111\u00fang c\u00e1ch kh\u00f4ng d\u1eabn \u0111\u1ebfn gi\u1ea3m c\u00e2n m\u00e0 th\u1eadm ch\u00ed c\u00f2n ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n<\/figcaption><\/figure>\n

2. Ch\u1ebf \u0111\u1ed9 \u0103n chay c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n?<\/h2>\n
N\u00f3i chung, ch\u1ebf \u0111\u1ed9 \u0103n chay \u0111\u1ec1 c\u1eadp \u0111\u1ebfn m\u1ed9t m\u00f4 h\u00ecnh \u0103n ki\u00eang kh\u00f4ng \u0103n th\u1ef1c ph\u1ea9m \u0111\u1ed9ng v\u1eadt nh\u01b0 th\u1ecbt, gia c\u1ea7m v\u00e0 h\u1ea3i s\u1ea3n. Ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng \u0111\u01b0\u1ee3c chia th\u00e0nh hai lo\u1ea1i:<\/p>\n
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Ng\u01b0\u1eddi \u0103n chay lacto-ovo kh\u00f4ng \u0103n th\u1ecbt m\u00e0 \u0103n tr\u1ee9ng v\u00e0 s\u1eefa (ho\u1eb7c \u0103n tr\u1ee9ng nh\u01b0ng kh\u00f4ng \u0103n s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa, ho\u1eb7c \u0103n s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa nh\u01b0ng kh\u00f4ng \u0103n tr\u1ee9ng).<\/i><\/li>\n
Ng\u01b0\u1eddi \u0103n chay kh\u00f4ng \u0103n s\u1ea3n ph\u1ea9m \u0111\u1ed9ng v\u1eadt n\u00e0o c\u1ea3.<\/i><\/li>\n<\/ul>\n
Nh\u00ecn chung, t\u1eeb g\u00f3c \u0111\u1ed9 dinh d\u01b0\u1ee1ng, l\u1ee3i \u00edch c\u1ee7a th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt trong vi\u1ec7c gi\u1ea3m c\u00e2n bao g\u1ed3m m\u1eadt \u0111\u1ed9 calo th\u1ea5p v\u00e0 h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao.<\/p>\n
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M\u1eadt \u0111\u1ed9 calo th\u1ea5p<\/i><\/b>: Gi\u1ea3m l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o l\u00e0 c\u00e1ch duy nh\u1ea5t \u0111\u1ec3 gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng. So v\u1edbi th\u1ef1c ph\u1ea9m \u0111\u1ed9ng v\u1eadt c\u00f3 c\u00f9ng tr\u1ecdng l\u01b0\u1ee3ng, th\u1ef1c ph\u1ea9m th\u1ef1c v\u1eadt c\u00f3 h\u00e0m l\u01b0\u1ee3ng n\u01b0\u1edbc cao v\u00e0 l\u01b0\u1ee3ng calo th\u1ea5p.<\/li>\n
H\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao<\/i><\/b>: Rau, tr\u00e1i c\u00e2y, \u0111\u1eadu v\u00e0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1. \u0102n nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y no trong m\u1ed9t th\u1eddi gian v\u00e0 gi\u1ea3m vi\u1ec7c \u0103n u\u1ed1ng kh\u00f4ng c\u1ea7n thi\u1ebft.<\/li>\n<\/ul>\n
Vi\u1ec7c tu\u00e2n th\u1ee7 ch\u1ebf \u0111\u1ed9 \u0103n chay l\u00e2u d\u00e0i c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec lipid m\u00e1u, l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 c\u00e1c ch\u1ec9 s\u1ed1 c\u00e2n n\u1eb7ng ph\u00f9 h\u1ee3p t\u1ed1t h\u01a1n. N\u00f3i c\u00e1ch kh\u00e1c, ng\u01b0\u1eddi c\u00f3 c\u00e2n n\u1eb7ng ph\u00f9 h\u1ee3p ki\u00ean tr\u00ec \u0103n chay s\u1ebd v\u1eabn g\u1ea7y nh\u01b0 m\u1ecdi khi, trong khi ng\u01b0\u1eddi b\u00e9o c\u00f3 th\u1ec3 kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 kh\u1ea3 quan.<\/p>\n
Tr\u00ean th\u1ef1c t\u1ebf, c\u00f3 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u0103n chay v\u1eabn th\u1eeba c\u00e2n th\u1eadm ch\u00ed b\u00e9o ph\u00ec. Nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn b\u00e9o ph\u00ec c\u00f3 r\u1ea5t nhi\u1ec1u, ngo\u00e0i s\u1ef1 kh\u00e1c bi\u1ec7t v\u1ec1 th\u1ec3 ch\u1ea5t m\u1ed7i ng\u01b0\u1eddi th\u00ec ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a. Vi\u1ec7c \u0103n chay kh\u00f4ng \u0111\u00fang c\u00e1ch c\u00f2n c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u0103ng c\u00e2n…<\/p>\n
\u0102n chay kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 rau v\u00e0 tr\u00e1i c\u00e2y m\u00e0 c\u00f2n c\u00f3 nhi\u1ec1u lo\u1ea1i g\u1ea1o tinh ch\u1ebf, b\u1ed9t m\u00ec v\u00e0 \u0111\u01b0\u1eddng kh\u00e1c nhau, nh\u01b0 khoai t\u00e2y chi\u00ean, b\u00e1nh ng\u1ecdt, b\u00e1nh quy, n\u01b0\u1edbc s\u1ed1t m\u00e8\u2026 \u0102n nh\u01b0 v\u1eady trong th\u1eddi gian d\u00e0i d\u1ec5 d\u1eabn \u0111\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u kh\u00f4ng \u1ed5n \u0111\u1ecbnh v\u00e0 kh\u00f4ng \u0111\u1ee7 c\u1ea3m gi\u00e1c no, d\u1eabn \u0111\u1ebfn vi\u1ec7c th\u01b0\u1eddng xuy\u00ean n\u1ea1p nhi\u1ec1u carbohydrate h\u01a1n v\u00e0 cu\u1ed1i c\u00f9ng l\u00e0 t\u0103ng c\u00e2n. <\/p>\n
Ngo\u00e0i ra, c\u00e1c m\u00f3n thu\u1ea7n chay c\u00f3 h\u01b0\u01a1ng v\u1ecb k\u00e9m h\u01a1n c\u00e1c m\u00f3n th\u1ecbt n\u00ean trong qu\u00e1 tr\u00ecnh ch\u1ebf bi\u1ebfn, ng\u01b0\u1eddi ta th\u01b0\u1eddng s\u1eed d\u1ee5ng nhi\u1ec1u d\u1ea7u v\u00e0 gia v\u1ecb \u0111\u1ec3 t\u0103ng m\u00f9i th\u01a1m v\u00e0 v\u1ecb, v\u00f4 t\u00ecnh s\u1ebd ti\u00eau hao nhi\u1ec1u ch\u1ea5t b\u00e9o v\u00f4 h\u00ecnh h\u01a1n.<\/p>\n
C\u0169ng c\u1ea7n \u0111\u1eb7c bi\u1ec7t l\u01b0u \u00fd, ng\u01b0\u1eddi \u0103n chay l\u00e2u d\u00e0i d\u1ec5 b\u1ecb thi\u1ebfu vitamin v\u00e0 kho\u00e1ng ch\u1ea5t<\/a>. Ngu\u1ed3n cung c\u1ea5p s\u1eaft ch\u1ee7 y\u1ebfu l\u00e0 t\u1eeb th\u1ee9c \u0103n \u0111\u1ed9ng v\u1eadt, m\u1eb7c d\u00f9 s\u1eaft c\u0169ng c\u00f3 trong th\u1ee9c \u0103n th\u1ef1c v\u1eadt nh\u01b0ng r\u1ea5t kh\u00f3 h\u1ea5p th\u1ee5. Canxi, k\u1ebdm, vitamin B12… c\u0169ng s\u1ebd b\u1ecb thi\u1ebfu h\u1ee5t, v\u00ec h\u1ea7u h\u1ebft nh\u1eefng ch\u1ea5t n\u00e0y \u0111\u1ec1u c\u00f3 trong th\u1ef1c ph\u1ea9m \u0111\u1ed9ng v\u1eadt. <\/p>\n
Ng\u01b0\u1eddi \u0103n chay kh\u00f4ng bi\u1ebft \u0103n chay khoa h\u1ecdc c\u0169ng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn b\u00e9o ph\u00ec, x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch, gan nhi\u1ec5m m\u1ee1. Ng\u01b0\u1eddi \u0103n chay c\u00f2n c\u00f3 kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch k\u00e9m do kh\u00f4ng \u0111\u1ee7 protein. Thi\u1ebfu canxi c\u0169ng d\u1ec5 g\u00e2y lo\u00e3ng x\u01b0\u01a1ng.<\/p>\n
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\n $\"\u0102n$ \n <\/div>
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N\u1ebfu b\u1ea1n th\u1ef1c s\u1ef1 c\u1ea7n gi\u1ea3m c\u00e2n, t\u1ed1t nh\u1ea5t b\u1ea1n n\u00ean nh\u1edd chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u00e1nh gi\u00e1 tr\u01b0\u1edbc, sau \u0111\u00f3 \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u0103ng c\u01b0\u1eddng t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n<\/figcaption><\/figure>\n
3. C\u00e1ch \u0103n chay khoa h\u1ecdc \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/h2>\n
N\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi \u0103n chay ho\u00e0n to\u00e0n, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o l\u01b0\u1ee3ng protein<\/a>, c\u00f3 th\u1ec3 b\u1ed5 sung ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh b\u1eb1ng c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh nh\u01b0 s\u1eefa \u0111\u1eadu n\u00e0nh. Ngo\u00e0i ra, m\u1ed9t s\u1ed1 lo\u1ea1i n\u1ea5m v\u00e0 t\u1ea3o bi\u1ec3n c\u0169ng r\u1ea5t gi\u00e0u protein v\u00e0 c\u00e1c axit amin c\u00f3 l\u1ee3i, \u0111\u00e1p \u1ee9ng \u0111\u01b0\u1ee3c nhu c\u1ea7u dinh d\u01b0\u1ee1ng c\u1ee7a c\u01a1 th\u1ec3. Ngo\u00e0i vi\u1ec7c \u0111\u1ea3m b\u1ea3o l\u01b0\u1ee3ng protein n\u1ea1p v\u00e0o ch\u00fang ta c\u00f2n c\u1ea7n \u0103n tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3 t\u01b0\u01a1i, gi\u00e0u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t.<\/p>\n
Ng\u01b0\u1eddi \u0103n chay c\u0169ng c\u1ea7n ti\u00eau th\u1ee5 \u0111\u1ee7 ch\u1ea5t b\u00e9o t\u1ed1t. N\u00ean \u0103n m\u1ed9t l\u01b0\u1ee3ng nh\u1ea5t \u0111\u1ecbnh c\u00e1c lo\u1ea1i h\u1ea1t m\u1ed7i ng\u00e0y, nh\u01b0 qu\u1ea3 \u00f3c ch\u00f3, qu\u1ea3 ph\u1ec9, h\u1ea1t th\u00f4ng… gi\u00e0u axit b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111a v\u00e0 c\u00f3 h\u00e0m l\u01b0\u1ee3ng protein t\u01b0\u01a1ng \u0111\u1ed1i cao. C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng \u0103n 20-30 gam h\u1ea1t m\u1ed7i ng\u00e0y \u0111\u1ec1u t\u1ed1t cho vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n
Ngo\u00e0i ra, do ng\u01b0\u1eddi \u0103n chay thi\u1ebfu vitamin B12 v\u00e0 vitamin B12 ch\u1ec9 c\u00f3 th\u1ec3 \u0111\u1ebfn t\u1eeb th\u1ef1c ph\u1ea9m \u0111\u1ed9ng v\u1eadt n\u00ean vi\u1ec7c b\u1ed5 sung th\u00eam vitamin B12 cho ng\u01b0\u1eddi \u0103n chay c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh x\u01a1 c\u1ee9ng \u0111\u1ed9ng m\u1ea1ch. Ngo\u00e0i t\u00e1c d\u1ee5ng t\u1ed1t cho m\u1ea1ch m\u00e1u, vitamin B12 c\u00f2n l\u00e0 d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng nu\u00f4i d\u01b0\u1ee1ng th\u1ea7n kinh, n\u1ebfu thi\u1ebfu c\u00f3 th\u1ec3 g\u00e2y t\u00ea tay ch\u00e2n, r\u1ed1i lo\u1ea1n nh\u1eadn th\u1ee9c n\u00ean c\u1ea7n b\u1ed5 sung vitamin B12 h\u1ee3p l\u00fd.<\/p>\n
Nh\u1eefng ng\u01b0\u1eddi \u0103n chay kh\u00f4ng n\u00ean ch\u1ecdn c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn m\u00e0 h\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn rau t\u01b0\u01a1i, tr\u00e1i c\u00e2y, rong bi\u1ec3n v\u00e0 l\u01b0\u1ee3ng h\u1ea1t th\u00edch h\u1ee3p. N\u1ebfu b\u1ea1n th\u1ef1c s\u1ef1 c\u1ea7n gi\u1ea3m c\u00e2n ho\u1eb7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng c\u1ee7a m\u00ecnh, t\u1ed1t nh\u1ea5t n\u00ean nh\u1edd chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u00e1nh gi\u00e1 tr\u01b0\u1edbc, sau \u0111\u00f3 \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u0103ng c\u01b0\u1eddng t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n
\n $\"T\u1ea1i$ <\/a>T\u1ea1i sao t\u1eadp th\u1ec3 d\u1ee5c v\u1eabn kh\u00f4ng th\u1ec3 gi\u1ea3m c\u00e2n?<\/a><\/p>\n
SK\u0110S – Gi\u1ea3m c\u00e2n l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh l\u00e2u d\u00e0i, kh\u00f4ng th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c trong m\u1ed9t s\u1edbm m\u1ed9t chi\u1ec1u m\u00e0 ph\u1ea3i \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t th\u00f4ng qua ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 luy\u1ec7n t\u1eadp. Tuy nhi\u00ean, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi d\u00f9 t\u1eadp th\u1ec3 d\u1ee5c h\u00e0ng ng\u00e0y c\u0169ng kh\u00f4ng th\u1ea5y gi\u1ea3m c\u00e2n\u2026<\/p>\n<\/div>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/h2>\n
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C\u00f3 n\u00ean gi\u1ea3m c\u00e2n b\u1eb1ng chu\u1ed1i? <\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
1. C\u00e2n n\u1eb7ng ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1eefng y\u1ebfu t\u1ed1 n\u00e0o? – Y\u1ebfu t\u1ed1 di truy\u1ec1n v\u00e0 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a m\u1ed7i c\u00e1 nh\u00e2n: Do y\u1ebfu t\u1ed1 m\u00f4i tr\u01b0\u1eddng v\u00e0 di truy\u1ec1n, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a m\u1ed7i ng\u01b0\u1eddi l\u00e0 kh\u00e1c nhau, bao g\u1ed3m insulin, androgen v\u00e0 epinephrine, c\u0169ng nh\u01b0 thyroxine v\u00e0 leptin. […]<\/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-917","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/917","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=917"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/917\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=917"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=917"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=917"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}