{"id":2207,"date":"2020-09-24T12:32:45","date_gmt":"2020-09-24T05:32:45","guid":{"rendered":"http:\/\/vitamin.demo.xemwebmau.com\/?p=2207"},"modified":"2020-09-24T12:32:45","modified_gmt":"2020-09-24T05:32:45","slug":"nhin-an-gian-doan-giam-bao-nhieu-can","status":"publish","type":"post","link":"https:\/\/vitamin.webmaudep.net\/?p=2207","title":{"rendered":"Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n gi\u1ea3m bao nhi\u00eau c\u00e2n?"},"content":{"rendered":"

Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n gi\u1ea3m bao nhi\u00eau c\u00e2n?<\/strong><\/h2>\n

 <\/p>\n

C\u00f3 nhi\u1ec1u c\u00e1ch kh\u00e1c nhau \u0111\u1ec3 gi\u1ea3m c\u00e2n.<\/p>\n

M\u1ed9t c\u00e1ch \u0111\u00e3 tr\u1edf n\u00ean ph\u1ed5 bi\u1ebfn trong nh\u1eefng n\u0103m g\u1ea7n \u0111\u00e2y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. \u0110\u00e2y l\u00e0 m\u1ed9t c\u00e1ch \u0103n u\u1ed1ng bao g\u1ed3m nh\u1ecbn \u0103n th\u01b0\u1eddng xuy\u00ean trong th\u1eddi gian ng\u1eafn.<\/p>\n

Nh\u1ecbn \u0103n trong th\u1eddi gian ng\u1eafn gi\u00fap m\u1ecdi ng\u01b0\u1eddi \u0103n \u00edt calo h\u01a1n. V\u00e0 c\u0169ng gi\u00fap t\u1ed1i \u01b0u h\u00f3a m\u1ed9t s\u1ed1 hormone li\u00ean quan \u0111\u1ebfn ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng. V\u1eady nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n gi\u1ea3m bao nhi\u00eau c\u00e2n? B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch \u0111\u1ec3 c\u00e1c b\u1ea1n c\u00f3 c\u00e1i nh\u00ecn th\u1eadt khoa h\u1ecdc nh\u00e9.<\/p>\n

\"nh\u1ecbn<\/p>\n

C\u00e1c ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n<\/strong><\/h3>\n

C\u00f3 m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n kh\u00e1c nhau. Ba ph\u01b0\u01a1ng ph\u00e1p ph\u1ed5 bi\u1ebfn l\u00e0:<\/p>\n

Ph\u01b0\u01a1ng ph\u00e1p 16\/8: B\u1ecf b\u1eefa s\u00e1ng h\u00e0ng ng\u00e0y v\u00e0 \u0103n trong kho\u1ea3ng th\u1eddi gian 8 gi\u1edd. Ch\u1eb3ng h\u1ea1n nh\u01b0 t\u1eeb 12 gi\u1edd tr\u01b0a \u0111\u1ebfn 8 gi\u1edd t\u1ed1i.<\/p>\n

\u0102n-Ng\u1eebng-\u0102n: Th\u1ef1c hi\u1ec7n m\u1ed9t ho\u1eb7c hai l\u1ea7n nh\u1ecbn \u0103n 24 gi\u1edd m\u1ed7i tu\u1ea7n. \u00a0Ch\u1eb3ng h\u1ea1n nh\u01b0 kh\u00f4ng \u0103n t\u1eeb b\u1eefa t\u1ed1i m\u1ed9t ng\u00e0y cho \u0111\u1ebfn b\u1eefa t\u1ed1i ng\u00e0y h\u00f4m sau.<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n 5: 2: Ch\u1ec9 \u0103n 500-600 calo v\u00e0o hai ng\u00e0y trong tu\u1ea7n. Nh\u01b0ng \u0103n b\u00ecnh th\u01b0\u1eddng v\u00e0o 5 ng\u00e0y c\u00f2n l\u1ea1i.<\/p>\n

Mi\u1ec5n l\u00e0 b\u1ea1n kh\u00f4ng b\u00f9 \u0111\u1eafp b\u1eb1ng c\u00e1ch \u0103n nhi\u1ec1u h\u01a1n trong th\u1eddi gian kh\u00f4ng nh\u1ecbn \u0103n, th\u00ec nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p n\u00e0y s\u1ebd d\u1eabn \u0111\u1ebfn gi\u1ea3m l\u01b0\u1ee3ng calo v\u00e0 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n v\u00e0 m\u1ee1 b\u1ee5ng.<\/p>\n

 <\/p>\n

Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn n\u1ed9i ti\u1ebft t\u1ed1 c\u1ee7a b\u1ea1n nh\u01b0 th\u1ebf n\u00e0o<\/strong><\/h3>\n

M\u1ee1 c\u01a1 th\u1ec3 l\u00e0 c\u00e1ch c\u01a1 th\u1ec3 d\u1ef1 tr\u1eef n\u0103ng l\u01b0\u1ee3ng (calo).<\/p>\n

Khi ch\u00fang ta kh\u00f4ng \u0103n b\u1ea5t c\u1ee9 th\u1ee9 g\u00ec, c\u01a1 th\u1ec3 s\u1ebd thay \u0111\u1ed5i m\u1ed9t s\u1ed1 th\u1ee9 \u0111\u1ec3 l\u00e0m cho n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef d\u1ec5 ti\u1ebfp c\u1eadn h\u01a1n.<\/p>\n

\u0110i\u1ec1u n\u00e0y li\u00ean quan \u0111\u1ebfn nh\u1eefng thay \u0111\u1ed5i trong ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ec7 th\u1ea7n kinh. C\u0169ng nh\u01b0 s\u1ef1 thay \u0111\u1ed5i l\u1edbn trong m\u1ed9t s\u1ed1 hormone quan tr\u1ecdng.<\/p>\n

 <\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 \u0111i\u1ec1u thay \u0111\u1ed5i trong qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a b\u1ea1n khi b\u1ea1n nh\u1ecbn \u0103n:<\/em><\/h4>\n

Insulin: Insulin t\u0103ng l\u00ean khi ch\u00fang ta \u0103n. Khi ch\u00fang ta nh\u1ecbn \u0103n, insulin s\u1ebd gi\u1ea3m \u0111\u1ed9t ng\u1ed9t. M\u1ee9c insulin th\u1ea5p h\u01a1n t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o.<\/p>\n

Hormone t\u0103ng tr\u01b0\u1edfng \u1edf ng\u01b0\u1eddi (HGH): M\u1ee9c \u0111\u1ed9 hormone t\u0103ng tr\u01b0\u1edfng c\u00f3 th\u1ec3 t\u0103ng v\u1ecdt trong th\u1eddi gian nhanh ch\u00f3ng, t\u0103ng g\u1ea5p 5 l\u1ea7n. Hormone t\u0103ng tr\u01b0\u1edfng l\u00e0 m\u1ed9t lo\u1ea1i hormone c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 v\u00e0 t\u0103ng c\u01a1.<\/p>\n

Norepinephrine (noradrenaline): H\u1ec7 th\u1ed1ng th\u1ea7n kinh g\u1eedi norepinephrine \u0111\u1ebfn c\u00e1c t\u1ebf b\u00e0o m\u1ee1. L\u00e0m cho ch\u00fang ph\u00e2n h\u1ee7y ch\u1ea5t b\u00e9o trong c\u01a1 th\u1ec3 th\u00e0nh c\u00e1c axit b\u00e9o t\u1ef1 do c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y \u0111\u1ec3 l\u1ea5y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

Th\u1eadt th\u00fa v\u1ecb, b\u1ea5t ch\u1ea5p nh\u1eefng g\u00ec nh\u1eefng ng\u01b0\u1eddi \u0111\u1ec1 xu\u1ea5t 5-6 b\u1eefa \u0103n nh\u1ecf m\u1ed9t ng\u00e0y s\u1ebd khi\u1ebfn b\u1ea1n gi\u1ea3m c\u00e2n, vi\u1ec7c nh\u1ecbn \u0103n ng\u1eafn h\u1ea1n th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o.<\/p>\n

Hai nghi\u00ean c\u1ee9u \u0111\u00e3 ph\u00e1t hi\u1ec7n ra: nh\u1ecbn \u0103n trong kho\u1ea3ng 48 gi\u1edd gi\u00fap t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t t\u1eeb \u200b\u200b3,6-14%. Tuy nhi\u00ean, th\u1eddi gian nh\u1ecbn \u0103n k\u00e9o d\u00e0i h\u01a1n c\u00f3 th\u1ec3 ng\u0103n ch\u1eb7n s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t.<\/p>\n

 <\/p>\n

\"\"T\u00d3M L\u01af\u1ee2C:<\/p>\n

Nh\u1ecbn \u0103n trong th\u1eddi gian ng\u1eafn d\u1eabn \u0111\u1ebfn m\u1ed9t s\u1ed1 thay \u0111\u1ed5i trong c\u01a1 th\u1ec3 gi\u00fap \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o d\u1ec5 d\u00e0ng h\u01a1n. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m gi\u1ea3m insulin, t\u0103ng hormone t\u0103ng tr\u01b0\u1edfng, t\u0103ng c\u01b0\u1eddng t\u00edn hi\u1ec7u epinephrine v\u00e0 t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t.<\/p>\n

 <\/p>\n

Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n gi\u00fap b\u1ea1n gi\u1ea3m calo v\u00e0 gi\u1ea3m c\u00e2n<\/strong><\/h3>\n

L\u00fd do ch\u00ednh khi\u1ebfn nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m c\u00e2n l\u00e0 n\u00f3 gi\u00fap b\u1ea1n \u0103n \u00edt calo h\u01a1n.<\/p>\n

 <\/p>\n

T\u1ea5t c\u1ea3 c\u00e1c \u00a0c\u00e1ch nh\u1ecbn \u0103n ng\u1eaft qu\u00e3ng kh\u00e1c nhau \u0111\u1ec1u li\u00ean quan \u0111\u1ebfn vi\u1ec7c b\u1ecf b\u1eefa trong th\u1eddi gian nh\u1ecbn \u0103n. Tr\u1eeb khi b\u1ea1n b\u00f9 \u0111\u1eafp b\u1eb1ng c\u00e1ch \u0103n nhi\u1ec1u h\u01a1n trong su\u1ed1t th\u1eddi gian sau \u0111\u00f3, th\u00ec vi\u1ec7c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n s\u1ebd gi\u00fap b\u1ea1n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 \u00edt calo h\u01a1n.<\/p>\n

 <\/p>\n

Nh\u1ecbn \u0103n gi\u00e1n \u0111oan gi\u1ea3m bao nhi\u00eau c\u00e2n<\/strong><\/h3>\n

Theo m\u1ed9t nghi\u00ean c\u1ee9u \u0111\u00e1nh gi\u00e1 n\u0103m 2014 g\u1ea7n \u0111\u00e2y, nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn gi\u1ea3m c\u00e2n \u0111\u00e1ng k\u1ec3. Trong b\u00e0i \u0111\u00e1nh gi\u00e1 n\u00e0y, nh\u1ecbn \u0103n ng\u1eaft qu\u00e3ng \u0111\u01b0\u1ee3c ph\u00e1t hi\u1ec7n gi\u00fap gi\u1ea3m 3-8% tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 trong th\u1eddi gian 3-24 tu\u1ea7n.<\/p>\n

 <\/p>\n

Khi ki\u1ec3m tra t\u1ed1c \u0111\u1ed9 gi\u1ea3m c\u00e2n, m\u1ecdi ng\u01b0\u1eddi gi\u1ea3m kho\u1ea3ng 0,55 pound (0,25kg) m\u1ed7i tu\u1ea7n khi nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. Con s\u1ed1 n\u00e0y l\u00e0\u00a0 1,65 pound (0,75kg) m\u1ed7i tu\u1ea7n khi nh\u1ecbn \u0103n xen k\u1ebd ng\u00e0y.<\/p>\n

 <\/p>\n

M\u1ecdi ng\u01b0\u1eddi c\u0169ng gi\u1ea3m 4-7% v\u00f2ng eo c\u1ee7a h\u1ecd, cho th\u1ea5y r\u1eb1ng h\u1ecd \u0111\u00e3 gi\u1ea3m m\u1ee1 b\u1ee5ng.<\/p>\n

 <\/p>\n

Nh\u1eefng k\u1ebft qu\u1ea3 n\u00e0y r\u1ea5t \u1ea5n t\u01b0\u1ee3ng v\u00e0 ch\u00fang cho th\u1ea5y r\u1eb1ng nh\u1ecbn \u0103n kh\u00f4ng li\u00ean t\u1ee5c c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t bi\u1ec7n ph\u00e1p h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n h\u1eefu \u00edch.<\/p>\n

 <\/p>\n

T\u1ea5t c\u1ea3 nh\u1eefng g\u00ec \u0111ang n\u00f3i, l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n kh\u00f4ng ch\u1ec9 l\u00e0 gi\u1ea3m c\u00e2n. N\u00f3 c\u0169ng c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe trao \u0111\u1ed5i ch\u1ea5t. V\u00e0 th\u1eadm ch\u00ed c\u00f3 th\u1ec3 gi\u00fap ng\u0103n ng\u1eeba b\u1ec7nh m\u00e3n t\u00ednh v\u00e0 k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd.<\/p>\n

 <\/p>\n

M\u1eb7c d\u00f9 vi\u1ec7c \u0111\u1ebfm calo th\u01b0\u1eddng kh\u00f4ng \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u khi nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. Nh\u01b0ng vi\u1ec7c gi\u1ea3m c\u00e2n ch\u1ee7 y\u1ebfu \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n qua vi\u1ec7c gi\u1ea3m t\u1ed5ng th\u1ec3 l\u01b0\u1ee3ng calo.<\/p>\n

 <\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u so s\u00e1nh gi\u1eefa nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n v\u00e0 h\u1ea1n ch\u1ebf calo li\u00ean t\u1ee5c cho th\u1ea5y kh\u00f4ng c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t trong vi\u1ec7c gi\u1ea3m c\u00e2n n\u1ebfu l\u01b0\u1ee3ng calo ph\u00f9 h\u1ee3p gi\u1eefa c\u00e1c nh\u00f3m.<\/p>\n

 <\/p>\n

\"\"T\u00d3M L\u01af\u1ee2C<\/p>\n

Nh\u1ecbn \u0103n ng\u1eaft qu\u00e3ng l\u00e0 m\u1ed9t c\u00e1ch thu\u1eadn ti\u1ec7n \u0111\u1ec3 h\u1ea1n ch\u1ebf calo m\u00e0 kh\u00f4ng c\u1ea7n c\u1ed1 g\u1eafng \u0103n \u00edt h\u01a1n m\u1ed9t c\u00e1ch c\u00f3 \u00fd th\u1ee9c. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng n\u00f3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n v\u00e0 m\u1ee1 b\u1ee5ng.<\/p>\n

 <\/p>\n

L\u1ee3i th\u1ebf c\u1ee7a nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n so v\u1edbi \u0103n ki\u00eang k\u00e9o d\u00e0i<\/strong><\/h3>\n

M\u1ed9t trong nh\u1eefng t\u00e1c d\u1ee5ng ph\u1ee5 t\u1ed3i t\u1ec7 nh\u1ea5t c\u1ee7a vi\u1ec7c \u0103n ki\u00eang k\u00e9o d\u00e0i, l\u00e0 c\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng \u0111\u1ed1t ch\u00e1y c\u01a1 b\u1eafp c\u0169ng nh\u01b0 ch\u1ea5t b\u00e9o.<\/p>\n

 <\/p>\n

Th\u1eadt th\u00fa v\u1ecb, c\u00f3 m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n c\u00f3 th\u1ec3 c\u00f3 l\u1ee3i cho vi\u1ec7c gi\u1eef c\u01a1 trong khi gi\u1ea3m m\u1ee1 trong c\u01a1 th\u1ec3.<\/p>\n

 <\/p>\n

Trong m\u1ed9t nghi\u00ean c\u1ee9u t\u1ed5ng quan, vi\u1ec7c h\u1ea1n ch\u1ebf calo kh\u00f4ng li\u00ean t\u1ee5c g\u00e2y ra gi\u1ea3m c\u00e2n t\u01b0\u01a1ng t\u1ef1 nh\u01b0 vi\u1ec7c h\u1ea1n ch\u1ebf calo li\u00ean t\u1ee5c, nh\u01b0ng v\u1edbi l\u01b0\u1ee3ng c\u01a1 gi\u1ea3m \u00edt h\u01a1n nhi\u1ec1u.<\/p>\n

 <\/p>\n

Trong c\u00e1c nghi\u00ean c\u1ee9u h\u1ea1n ch\u1ebf calo, 25% tr\u1ecdng l\u01b0\u1ee3ng m\u1ea5t \u0111i l\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1, so v\u1edbi ch\u1ec9 10% trong c\u00e1c nghi\u00ean c\u1ee9u h\u1ea1n ch\u1ebf calo ng\u1eaft qu\u00e3ng.<\/p>\n

 <\/p>\n

Tuy nhi\u00ean, c\u00f3 m\u1ed9t s\u1ed1 h\u1ea1n ch\u1ebf \u0111\u1ed1i v\u1edbi c\u00e1c nghi\u00ean c\u1ee9u n\u00e0y. V\u00ec v\u1eady c\u1ea7n c\u00e1c nghi\u00ean c\u1ee9u tr\u00ean quy m\u00f4 s\u00e2u r\u1ed9ng h\u01a1n.<\/p>\n

 <\/p>\n

\"\"T\u00d3M L\u01af\u1ee2C<\/strong><\/p>\n

C\u00f3 m\u1ed9t s\u1ed1 b\u1eb1ng ch\u1ee9ng cho th\u1ea5y nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1eef \u0111\u01b0\u1ee3c nhi\u1ec1u c\u01a1 h\u01a1n khi \u0103n ki\u00eang, so v\u1edbi vi\u1ec7c h\u1ea1n ch\u1ebf calo ti\u00eau chu\u1ea9n.<\/p>\n

 <\/p>\n

Nh\u1ecbn \u0103n ng\u1eaft qu\u00e3ng gi\u00fap vi\u1ec7c \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh tr\u1edf n\u00ean \u0111\u01a1n gi\u1ea3n h\u01a1n<\/strong><\/h3>\n

Theo t\u00f4i, m\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch ch\u00ednh c\u1ee7a vi\u1ec7c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 t\u00ednh \u0111\u01a1n gi\u1ea3n c\u1ee7a n\u00f3.<\/p>\n

 <\/p>\n

C\u00e1 nh\u00e2n t\u00f4i th\u1ef1c hi\u1ec7n ph\u01b0\u01a1ng ph\u00e1p 16\/8. Trong \u0111\u00f3 t\u00f4i ch\u1ec9 \u0103n trong m\u1ed9t \u201ckho\u1ea3ng th\u1eddi gian cho \u0103n\u201d nh\u1ea5t \u0111\u1ecbnh m\u1ed7i ng\u00e0y.<\/p>\n

 <\/p>\n

Thay v\u00ec \u0103n 3 b\u1eefa m\u1ed7i ng\u00e0y, t\u00f4i ch\u1ec9 \u0103n 2 b\u1eefa. \u0110i\u1ec1u n\u00e0y gi\u00fap vi\u1ec7c duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh c\u1ee7a t\u00f4i d\u1ec5 d\u00e0ng v\u00e0 \u0111\u01a1n gi\u1ea3n h\u01a1n r\u1ea5t nhi\u1ec1u.<\/p>\n

 <\/p>\n

\u201cCh\u1ebf \u0111\u1ed9 \u0103n ki\u00eang\u201d t\u1ed1t nh\u1ea5t cho b\u1ea1n l\u00e0 ch\u1ebf \u0111\u1ed9 b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng v\u1ec1 l\u00e2u d\u00e0i. Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng tu\u00e2n theo m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh. \u0110i\u1ec1u n\u00e0y mang l\u1ea1i l\u1ee3i \u00edch r\u00f5 r\u00e0ng cho vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 c\u00e2n n\u1eb7ng l\u00e2u d\u00e0i.<\/p>\n

 <\/p>\n

\"\"T\u00d3M L\u01af\u1ee2C<\/p>\n

M\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch ch\u00ednh c\u1ee7a vi\u1ec7c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0: n\u00f3 l\u00e0m cho vi\u1ec7c \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh tr\u1edf n\u00ean \u0111\u01a1n gi\u1ea3n h\u01a1n. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng tu\u00e2n th\u1ee7 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u1ec1 l\u00e2u d\u00e0i.<\/p>\n

 <\/p>\n

L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 th\u00e0nh c\u00f4ng v\u1edbi m\u1ed9t ph\u01b0\u01a1ng th\u1ee9c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n<\/strong><\/h3>\n

C\u00f3 m\u1ed9t s\u1ed1 \u0111i\u1ec1u b\u1ea1n c\u1ea7n ghi nh\u1edb n\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n b\u1eb1ng c\u00e1ch nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n:<\/p>\n

Ch\u1ea5t l\u01b0\u1ee3ng th\u1ef1c ph\u1ea9m:<\/h5>\n

Th\u1ef1c ph\u1ea9m b\u1ea1n \u0103n v\u1eabn r\u1ea5t quan tr\u1ecdng. C\u1ed1 g\u1eafng \u0103n h\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m nguy\u00ean ch\u1ea5t, \u0111\u01a1n th\u00e0nh ph\u1ea7n.<\/p>\n

L\u01b0\u1ee3ng calo:<\/h5>\n

L\u01b0\u1ee3ng calo v\u1eabn \u0111\u01b0\u1ee3c t\u00ednh. C\u1ed1 g\u1eafng \u0103n \u201cb\u00ecnh th\u01b0\u1eddng\u201d trong th\u1eddi gian kh\u00f4ng nh\u1ecbn \u0103n. Kh\u00f4ng qu\u00e1 nhi\u1ec1u \u0111\u1ec3 b\u00f9 l\u1ea1i l\u01b0\u1ee3ng calo b\u1ea1n \u0111\u00e3 b\u1ecf qua khi nh\u1ecbn \u0103n.<\/p>\n

Nh\u1ea5t qu\u00e1n:<\/h5>\n

Gi\u1ed1ng nh\u01b0 b\u1ea5t k\u1ef3 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n n\u00e0o kh\u00e1c, b\u1ea1n c\u1ea7n ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n trong m\u1ed9t th\u1eddi gian d\u00e0i n\u1ebfu mu\u1ed1n n\u00f3 ph\u00e1t huy t\u00e1c d\u1ee5ng.<\/p>\n

Ki\u00ean nh\u1eabn:<\/h5>\n

C\u01a1 th\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 m\u1ea5t m\u1ed9t th\u1eddi gian \u0111\u1ec3 th\u00edch \u1ee9ng v\u1edbi ch\u1ebf \u0111\u1ed9 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. C\u1ed1 g\u1eafng nh\u1ea5t qu\u00e1n v\u1edbi l\u1ecbch \u0103n c\u1ee7a b\u1ea1n v\u00e0 m\u1ecdi vi\u1ec7c s\u1ebd tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n

H\u1ea7u h\u1ebft c\u00e1c ch\u1ebf \u0111\u1ed9 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n ph\u1ed5 bi\u1ebfn c\u0169ng khuy\u1ebfn ngh\u1ecb t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh. \u0110i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng n\u1ebfu b\u1ea1n mu\u1ed1n \u0111\u1ed1t ch\u00e1y ph\u1ea7n l\u1edbn ch\u1ea5t b\u00e9o trong c\u01a1 th\u1ec3 trong khi v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c c\u01a1 b\u1eafp.<\/p>\n

Ban \u0111\u1ea7u, vi\u1ec7c \u0111\u1ebfm calo th\u01b0\u1eddng kh\u00f4ng c\u1ea7n thi\u1ebft khi nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. Tuy nhi\u00ean, n\u1ebfu vi\u1ec7c gi\u1ea3m c\u00e2n c\u1ee7a b\u1ea1n ng\u1eebng ho\u1ea1t \u0111\u1ed9ng th\u00ec vi\u1ec7c \u0111\u1ebfm calo c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 h\u1eefu \u00edch.<\/p>\n

 <\/p>\n

\"\"T\u00d3M L\u01af\u1ee2C<\/p>\n

V\u1edbi vi\u1ec7c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n, b\u1ea1n v\u1eabn c\u1ea7n \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 duy tr\u00ec l\u01b0\u1ee3ng calo th\u00e2m h\u1ee5t n\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n. Nh\u1ea5t qu\u00e1n l\u00e0 \u0111i\u1ec1u ho\u00e0n to\u00e0n quan tr\u1ecdng v\u00e0 vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh l\u00e0 r\u1ea5t quan tr\u1ecdng.<\/p>\n

D\u1ecbch t\u1eeb ngu\u1ed3n: The Healthline.com \u2013 D\u01b0\u1ee3c s\u0129 T\u00f9ng<\/em><\/p>\n

 <\/p>\n

N\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n m\u00e0 kh\u00f4ng th\u1ec3 \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe, v\u00ed d\u1ee5 nh\u01b0 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c s\u1ea3n ph\u1ea9m gi\u1ea3m c\u00e2n nh\u01b0 vi\u00ean gi\u1ea3m c\u00e2n Baschi cam Th\u00e1i Lan, gi\u1ea3m c\u00e2n \u00c1o \u0111\u00ecnh hay gi\u1ea3m c\u00e2n Lishou t\u00edm Th\u00e1i Lan.<\/p>\n

VI\u00caN GI\u1ea2M C\u00c2N BASCHI CAM TH\u00c1I LAN<\/strong><\/p>\n

\"\"<\/p>\n

\"\"<\/a><\/p>\n

 <\/p>\n

VI\u00caN GI\u1ea2M C\u00c2N \u00c1O \u0110\u00ccNH<\/strong><\/p>\n

\"Gi\u1ea3m<\/p>\n

\"\"<\/a><\/p>\n

 <\/p>\n

VI\u00caN GI\u1ea2M C\u00c2N LISHOU T\u00cdM TH\u00c1I LAN<\/strong><\/p>\n

\"lishou<\/p>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n gi\u1ea3m bao nhi\u00eau c\u00e2n?   C\u00f3 nhi\u1ec1u c\u00e1ch kh\u00e1c nhau \u0111\u1ec3 gi\u1ea3m c\u00e2n. M\u1ed9t c\u00e1ch \u0111\u00e3 tr\u1edf n\u00ean ph\u1ed5 bi\u1ebfn trong nh\u1eefng n\u0103m g\u1ea7n \u0111\u00e2y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. \u0110\u00e2y l\u00e0 m\u1ed9t c\u00e1ch \u0103n u\u1ed1ng bao g\u1ed3m nh\u1ecbn \u0103n th\u01b0\u1eddng xuy\u00ean trong th\u1eddi gian ng\u1eafn. Nh\u1ecbn \u0103n trong […]\n","protected":false},"author":45,"featured_media":2208,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[40,41,2],"tags":[569,570,571],"_links":{"self":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2207"}],"collection":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/users\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2207"}],"version-history":[{"count":2,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2207\/revisions"}],"predecessor-version":[{"id":2210,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2207\/revisions\/2210"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/media\/2208"}],"wp:attachment":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2207"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2207"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}