V\u1ec1 sinh h\u1ecdc, c\u01a1 th\u1ec3 con ng\u01b0\u1eddi c\u0169ng l\u00e0 m\u1ed9t “c\u1ed7 m\u00e1y” v\u00f4 c\u00f9ng ho\u00e0n ch\u1ec9nh. C\u0169ng nh\u01b0 m\u1ecdi c\u1ed7 m\u00e1y kh\u00e1c, mu\u1ed1n ho\u1ea1t \u0111\u1ed9ng c\u01a1 th\u1ec3 c\u1ea7n ph\u1ea3i \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng, v\u00e0 th\u1ef1c ph\u1ea9m \u0111\u01b0a v\u00e0o c\u01a1 th\u1ec3 qua \u0103n u\u1ed1ng ch\u00ednh l\u00e0 nhi\u00ean li\u1ec7u \u0111\u1ec3 \u201c\u0111\u1ed1t ch\u00e1y\u201d sinh ra n\u0103ng l\u01b0\u1ee3ng v\u00e0 nh\u1eefng ch\u1ea5t t\u1ea1o h\u00ecnh.<\/p>\n
V\u00ec r\u1ea5t quan tr\u1ecdng, \u0103n th\u01b0\u1eddng \u0111\u1eb7t \u1edf \u0111\u1ea7u m\u1ed9t lo\u1ea1t \u0111\u1ed9ng t\u1eeb nh\u01b0: \u0103n l\u00e0m, \u0103n ch\u01a1i, \u0103n h\u1ecdc, \u0103n nh\u1eadu\u2026 \u0102n c\u0169ng l\u00e0 m\u00f3n \u0111\u1ea7u ti\u00ean c\u1ee7a t\u1ee9 kho\u00e1i: \u201c\u0103n, ng\u1ee7,..\u201d<\/p>\n
\u0102n ph\u1ea3i \u0111\u1ee7 ch\u1ea5t <\/strong><\/p>\n Th\u1ef1c ph\u1ea9m d\u00f9 \u0111a d\u1ea1ng, nhi\u1ec1u ch\u1ee7ng lo\u1ea1i, nh\u01b0ng c\u0169ng ch\u1ec9 trong 4 nh\u00f3m c\u1ee7a \u201c\u00f4 vu\u00f4ng\u201d th\u1ee9c \u0103n: \u0111\u01b0\u1eddng b\u1ed9t; \u0111\u1ea1m (th\u1ecbt); b\u00e9o (d\u1ea7u, m\u1ee1) v\u00e0 mu\u1ed1i kho\u00e1ng, vitamin v\u1edbi trung t\u00e2m c\u1ee7a \u00f4 vu\u00f4ng th\u1ee9c \u0103n l\u00e0 s\u1eefa.<\/p>\n C\u00e1c nh\u00e0 dinh d\u01b0\u1ee1ng h\u1ecdc th\u01b0\u1eddng v\u00ed von r\u1eb1ng \u201cB\u1eefa \u0103n \u0111\u00fang, h\u1ee3p l\u00fd ph\u1ea3i \u0111\u1ea7y \u0111\u1ee7 b\u1ed1n \u00f4 vu\u00f4ng, nh\u01b0 c\u00e1i \u00e1o ho\u00e0n ch\u1ec9nh ph\u1ea3i c\u00f3 v\u1ea1t tr\u01b0\u1edbc, v\u1ea1t sau, c\u1ed5 \u00e1o, tay \u00e1o, t\u00fai \u00e1o… th\u1eeba kh\u00f4ng \u0111\u01b0\u1ee3c m\u00e0 thi\u1ebfu c\u0169ng kh\u00f4ng xong\u201d. N\u00f3i t\u00f3m l\u1ea1i, \u0111\u1ec3 \u0103n \u0111\u1ee7 ch\u1ea5t c\u1ea7n ph\u1ea3i \u0111a d\u1ea1ng h\u00f3a th\u1ee9c \u0103n.<\/p>\n \u2026V\u00e0 \u0111\u1ee7 kh\u1ed1i l\u01b0\u1ee3ng <\/strong><\/p>\n \u1ede ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, n\u1eb1m y\u00ean c\u0169ng c\u1ea7n cung c\u1ea5p kho\u1ea3ng 1.400 Kcal n\u0103ng l\u01b0\u1ee3ng cho nh\u1eefng ho\u1ea1t \u0111\u1ed9ng t\u1ed1i thi\u1ec3u; khi ng\u1ed3i c\u1ea7n 1.800-2.000 Kcal; khi l\u00e0m vi\u1ec7c ch\u00e2n tay c\u1ea7n 5.000 – 6.000 Kcal; nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean th\u1ec3 thao c\u1ea7n nhi\u1ec1u h\u01a1n n\u1eefa, v\u00ed d\u1ee5 V\u0110V b\u01a1i l\u1ed9i \u00c1nh Vi\u00ean c\u1ea7n \u0111\u1ebfn 8.000 calo\/ng\u00e0y.<\/p>\n Qua qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a, 1 gam ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng hay ch\u1ea5t \u0111\u1ea1m ch\u1ec9 cho 4 calo, trong khi ch\u1ea5t b\u00e9o cho g\u1ea5p \u0111\u00f4i \u0111\u1ebfn 9 calo. Do \u0111\u00f3, kh\u1ea9u ph\u1ea7n \u0103n cho m\u1ed9t ng\u01b0\u1eddi trung b\u00ecnh, n\u1eb7ng 50kg, h\u1eb1ng ng\u00e0y kho\u1ea3ng 300-500 gam ch\u1ea5t b\u1ed9t, 150-200 gam ch\u1ea5t b\u00e9o, 50-75 gam ch\u1ea5t \u0111\u1ea1m v\u00e0 m\u1ed9t \u00edt ch\u1ea5t x\u01a1, vitamin v\u00e0 y\u1ebfu t\u1ed1 vi l\u01b0\u1ee3ng.<\/p>\n \n N\u00ean \u201cs\u1ea1c\u201d n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec1u \u0111\u1eb7n, k\u1ecbp nhu c\u1ea7u<\/strong><\/p>\n C\u0169ng nh\u01b0 c\u00e1i xe, \u201cb\u1ed9 m\u00e1y\u201d con ng\u01b0\u1eddi, c\u0169ng c\u1ea7n \u201cs\u1ea1c\u201d nhi\u00ean li\u1ec7u \u0111\u1ea7y \u0111\u1ee7 v\u00e0 k\u1ecbp th\u1eddi: (1) B\u1eefa s\u00e1ng, l\u00e0 b\u1eefa \u0103n \u201cx\u00f3a \u0111\u00f3i\u201d theo nguy\u00ean ng\u1eef ti\u1ebfng Anh: break (x\u00f3a) v\u00e0 fast (\u0111\u00f3i), l\u00e0 l\u1ea7n \u201cs\u1ea1c\u201d n\u0103ng l\u01b0\u1ee3ng \u0111\u1ea7u ti\u00ean cho c\u1ea3 ng\u00e0y, do \u0111\u00f3 c\u1ea7n \u0103n \u201cn\u1eb7ng\u201d, \u201c\u0103n \u201cnh\u01b0 vua\u201d; (2) B\u1eefa tr\u01b0a: l\u00e0 th\u1eddi gian ngh\u1ec9 ng\u1eafn gi\u1eefa gi\u1edd (break), ch\u1ec9 c\u1ea7n \u0103n nhanh v\u1edbi l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i \u0111\u1ec3 b\u1ed5 sung th\u00eam ph\u1ea7n ti\u00eau hao do l\u00e0m vi\u1ec7c trong bu\u1ed5i s\u00e1ng, \u0103n nh\u01b0 \u201cho\u00e0ng h\u1eadu\u201d; (3) Bu\u1ed5i chi\u1ec1u: v\u00ec ban \u0111\u00eam khi ta ng\u1ee7, t\u1ea5t c\u1ea3 c\u00e1c c\u01a1 quan, h\u1ec7 th\u1ed1ng trong c\u01a1 th\u1ec3 v\u1eabn l\u00e0m vi\u1ec7c nh\u1ecbp nh\u00e0ng, t\u1ee9c v\u1eabn ti\u1ebfp t\u1ee5c c\u1ea7n ti\u1ebfp n\u0103ng l\u01b0\u1ee3ng. Do \u0111\u00f3, sau m\u1ed9t ng\u00e0y lao \u0111\u1ed9ng v\u1ea5t v\u1ea3 n\u0103ng l\u01b0\u1ee3ng \u0111\u00e3 c\u1ea1n, bu\u1ed5i \u0103n chi\u1ec1u c\u1ea7n kh\u00e1 d\u1ed3i d\u00e0o \u0111\u1ec3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho ho\u1ea1t \u0111\u1ed9ng su\u1ed1t c\u1ea3 \u0111\u00eam d\u00e0i, \u0103n nh\u01b0 \u201cho\u00e0ng t\u1eed\u201d v\u00e0 (4) Bu\u1ed5i t\u1ed1i: ch\u1ec9 b\u1ed5 sung, khi c\u1ea3m th\u1ea5y c\u00f2n h\u01a1i l\u01b0ng b\u1ee5ng, \u0103n nh\u01b0 \u201cc\u00f4ng ch\u00faa\u201d ho\u1eb7c \u201c\u0103n m\u00e0y\u201d.<\/p>\n Ng\u01b0\u1eddi Vi\u1ec7t c\u0169ng ph\u1ea3i tu\u00e2n th\u1ee7 \u201cS\u00e1ng nh\u01b0 vua\u2026t\u1ed1i \u0103n m\u00e0y\u201d<\/strong><\/p>\n Con ng\u01b0\u1eddi c\u00f3 th\u1ec3 kh\u00e1c nhau v\u1ec1 ch\u1ee7ng t\u1ed9c, m\u00e0u da, l\u1ed1i s\u1ed1ng \u2026 nh\u01b0ng quy lu\u1eadt sinh h\u1ecdc ph\u1ea3i gi\u1ed1ng nhau. C\u00e1ch \u0103n \u201cS\u00e1ng nh\u01b0 vua\u2026t\u1ed1i nh\u01b0 \u0103n m\u00e0y\u201d l\u00e0 m\u1ed9t quy lu\u1eadt y h\u1ecdc \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 \u0111\u00fang \u0111\u1eafn v\u00e0 \u0111\u00e3 \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng tr\u00ean to\u00e0n th\u1ebf gi\u1edbi, \u1edf \u00c2u M\u1ef9, ch\u00e2u \u00c1 hay ASEAN quanh ta\u2026<\/p>\n Theo \u0111\u00fang ph\u00e9p dinh d\u01b0\u1ee1ng, ng\u01b0\u1eddi lao \u0111\u1ed9ng, k\u1ec3 c\u1ea3 l\u00e0m v\u0103n ph\u00f2ng, c\u0169ng c\u1ea7n \u0111i\u1ec3m t\u00e2m kh\u00e1 \u201cn\u1eb7ng\u201d bu\u1ed5i s\u00e1ng: m\u1ed9t \u0111\u0129a b\u00edp t\u1ebft hay m\u1ed9t c\u00e1i \u0111\u00f9i g\u00e0, v\u00e0i l\u00e1t b\u00e1nh m\u00ec, m\u1ed9t t\u00f4 s\u00fap, m\u1ed9t ly s\u1eefa hay n\u01b0\u1edbc tr\u00e1i c\u00e2y\u2026v\u00e0 bu\u1ed5i tr\u01b0a th\u01b0\u1eddng ch\u1ec9 nh\u00e2m nhi c\u00e1i b\u00e1nh pa t\u00ea \u201cs\u00f4\u201d nh\u1ecf x\u00edu..<\/p>\n \u0110i\u1ec1u c\u1ea7n b\u00e0n l\u00e0 n\u1ebfu ph\u1ea3i b\u1eaft \u0111\u1ea7u l\u00e0m vi\u1ec7c l\u00fac 7 gi\u1edd s\u00e1ng, qu\u00e1 s\u1edbm kh\u00f4ng \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 \u201cs\u1ea1c\u201d n\u0103ng l\u01b0\u1ee3ng theo \u0111\u00fang y\u00eau c\u1ea7u. Tr\u01b0\u1edbc \u0111\u00e2y, \u1edf mi\u1ec1n Nam b\u1eaft \u0111\u1ea7u l\u00e0m vi\u1ec7c l\u00fac 8 gi\u1edd v\u00e0 hi\u1ec7n nay, c\u00e1c n\u01b0\u1edbc quanh ta l\u00e0m vi\u1ec7c b\u1eaft \u0111\u1ea7u l\u00fac 8 hay 9 gi\u1edd s\u00e1ng. Thi\u1ebft ngh\u0129, \u1edf Vi\u1ec7t Nam ch\u00fang ta, c\u1ea7n thay \u0111\u1ed5i th\u1eddi bi\u1ec3u l\u00e0m vi\u1ec7c h\u01a1n l\u00e0 thay \u0111\u1ed5i c\u00e1ch ph\u00e2n b\u1ed5 b\u1eefa \u0103n.<\/p>\n TS.BS Tr\u1ea7n B\u00e1 Tho\u1ea1i – Ph\u00f2ng kh\u00e1m n\u1ed9i ti\u1ebft, B\u1ec7nh vi\u1ec7n Ho\u00e0n M\u1ef9 \u0110\u00e0 N\u1eb5ng<\/strong><\/p>\n Ngu\u1ed3n: Dantri.com.vn<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" V\u1ec1 sinh h\u1ecdc, c\u01a1 th\u1ec3 con ng\u01b0\u1eddi c\u0169ng l\u00e0 m\u1ed9t “c\u1ed7 m\u00e1y” v\u00f4 c\u00f9ng ho\u00e0n ch\u1ec9nh. C\u0169ng nh\u01b0 m\u1ecdi c\u1ed7 m\u00e1y kh\u00e1c, mu\u1ed1n ho\u1ea1t \u0111\u1ed9ng c\u01a1 th\u1ec3 c\u1ea7n ph\u1ea3i \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng, v\u00e0 th\u1ef1c ph\u1ea9m \u0111\u01b0a v\u00e0o c\u01a1 th\u1ec3 qua \u0103n u\u1ed1ng ch\u00ednh l\u00e0 nhi\u00ean li\u1ec7u \u0111\u1ec3 \u201c\u0111\u1ed1t ch\u00e1y\u201d sinh ra […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1249],"tags":[],"class_list":["post-273997","post","type-post","status-publish","format-standard","hentry","category-tin-tuc-y-te"],"acf":[],"_links":{"self":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts\/273997","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/comments?post=273997"}],"version-history":[{"count":1,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts\/273997\/revisions"}],"predecessor-version":[{"id":310989,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/posts\/273997\/revisions\/310989"}],"wp:attachment":[{"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/media?parent=273997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/categories?post=273997"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clients-previewhub.com\/hoanmy_wp\/wp-json\/wp\/v2\/tags?post=273997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}