{"id":2490,"date":"2021-02-23T11:06:17","date_gmt":"2021-02-23T04:06:17","guid":{"rendered":"http:\/\/vitamin.demo.xemwebmau.com\/?p=2490"},"modified":"2021-02-23T11:06:17","modified_gmt":"2021-02-23T04:06:17","slug":"15-dieu-ban-khong-nen-an-neu-ban-dang-co-gang-giam-can","status":"publish","type":"post","link":"https:\/\/vitamin.webmaudep.net\/?p=2490","title":{"rendered":"15 \u0111i\u1ec1u b\u1ea1n kh\u00f4ng n\u00ean \u0103n n\u1ebfu b\u1ea1n \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n"},"content":{"rendered":"

15 \u0111i\u1ec1u b\u1ea1n kh\u00f4ng n\u00ean \u0103n n\u1ebfu b\u1ea1n \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n<\/strong><\/span><\/h2>\n

\"\"<\/p>\n

\u0110\u00e1nh gi\u00e1 y t\u1ebf b\u1edfi Elisabetta Politi, CDE, MPH, RD<\/p>\n

B\u1ea1n bi\u1ebft r\u1eb1ng khoai t\u00e2y chi\u00ean, b\u00e1nh r\u00e1n v\u00e0 m\u1ed9t \u0111\u1ed1ng m\u00ec \u1ed1ng l\u00e0 nh\u1eefng th\u1ee9 v\u01b0\u1ee3t qu\u00e1 gi\u1edbi h\u1ea1n, nh\u01b0ng c\u00f2n ly sinh t\u1ed1 bu\u1ed5i s\u00e1ng ho\u1eb7c b\u1eefa t\u1ed1i \u0111\u00f4ng l\u1ea1nh \u00edt calo c\u1ee7a b\u1ea1n th\u00ec sao? \u0110\u00e2y l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m \u201cl\u00e0nh m\u1ea1nh\u201d kh\u00f4ng n\u00ean c\u00f3 trong th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n c\u1ee7a b\u1ea1n.<\/p>\n

M\u1ecdi s\u1ea3n ph\u1ea9m bi\u00ean t\u1eadp \u0111\u1ec1u \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn \u0111\u1ed9c l\u1eadp, m\u1eb7c d\u00f9 ch\u00fang t\u00f4i c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c<\/a> b\u1ed3i th\u01b0\u1eddng ho\u1eb7c nh\u1eadn hoa h\u1ed3ng li\u00ean k\u1ebft n\u1ebfu b\u1ea1n mua th\u1ee9 g\u00ec \u0111\u00f3 qua li\u00ean k\u1ebft c\u1ee7a ch\u00fang t\u00f4i.<\/p>\n

Y\u1ebfn m\u1ea1ch c\u00e1n nh\u1ecf<\/strong><\/h3>\n

Theo B\u1ed9 Hoa K\u1ef3, m\u1ed9t n\u1eeda c\u1ed1c granola c\u00f3 t\u1eeb 200 \u0111\u1ebfn 300 calo, 12 \u0111\u1ebfn 16 gam \u0111\u01b0\u1eddng, 3 \u0111\u1ebfn 15 gam ch\u1ea5t b\u00e9o (t\u00f9y thu\u1ed9c v\u00e0o c\u00e1c l\u1ef1a ch\u1ecdn \u00edt ch\u1ea5t b\u00e9o) v\u00e0 g\u1ea7n 40 gam carbs. N\u00f4ng nghi\u1ec7p. Th\u00eam v\u00e0o \u0111\u00f3, granola th\u01b0\u1eddng \u0111\u01b0\u1ee3c tr\u1ed9n v\u1edbi m\u1ed9t th\u1ee9 g\u00ec \u0111\u00f3, nh\u01b0 s\u1eefa chua ho\u1eb7c tr\u00e1i c\u00e2y, ch\u1ec9 l\u00e0m t\u0103ng gi\u00e1 tr\u1ecb calo c\u1ee7a n\u00f3. Toby Amidor, RD, chuy\u00ean gia dinh d\u01b0\u1ee1ng v\u00e0 t\u00e1c gi\u1ea3 c\u1ee7a The Greek Yogurt cho bi\u1ebft: \u201cM\u1eb7c d\u00f9 b\u1ea1n c\u00f3 th\u1ec3 ngh\u0129 r\u1eb1ng b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi v\u1edbi m\u1ed9t b\u00e1t granola l\u00e0 \u0111i\u1ec1u t\u1ed1t cho s\u1ee9c kh\u1ecfe, nh\u01b0ng l\u01b0\u1ee3ng calo c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng t\u0103ng l\u00ean \u0111\u1ebfn h\u01a1n 600 calo, ch\u1ec9 v\u00e0o b\u1eefa s\u00e1ng. Ph\u00f2ng b\u1ebfp. Thay v\u00e0o \u0111\u00f3, h\u00e3y th\u1eed m\u1ed9t trong nh\u1eefng \u00fd t\u01b0\u1edfng \u0103n s\u00e1ng<\/a> l\u00e0nh m\u1ea1nh \u0111\u1ec3 gi\u1ea3m c\u00e2n.<\/p>\n

Mocktails<\/strong><\/h3>\n

N\u1ebfu kh\u00f4ng c\u00f3 r\u01b0\u1ee3u, ch\u00fang s\u1ebd \u00edt b\u00e9o h\u01a1n, ph\u1ea3i kh\u00f4ng? C\u00f3 v\u00e0 kh\u00f4ng. \u0110\u00fang l\u00e0 r\u01b0\u1ee3u l\u00e0m t\u0103ng th\u00eam calo, nh\u01b0ng c\u00e1c th\u00e0nh ph\u1ea7n b\u1ea1n \u0111ang ho\u00e1n \u0111\u1ed5i c\u0169ng v\u1eady. C\u00e1c lo\u1ea1i b\u01a1 th\u1ef1c v\u1eadt nguy\u00ean ch\u1ea5t, pina coladas v\u00e0 daiquiris \u0111\u01b0\u1ee3c l\u00e0m b\u1eb1ng n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y v\u00e0 \u0111\u00f4i khi l\u00e0 xi-r\u00f4, ch\u1ee9a nhi\u1ec1u calo v\u00e0 \u0111\u01b0\u1eddng. Thay v\u00e0o \u0111\u00f3, Amidor khuy\u00ean b\u1ea1n n\u00ean g\u1eafn b\u00f3 v\u1edbi r\u01b0\u1ee3u – trong 5 ounce r\u01b0\u1ee3u vang ho\u1eb7c 12 ounce bia nh\u1eb9, ho\u1eb7c th\u01b0 gi\u00e3n v\u1edbi nh\u1eefng c\u00e1ch kh\u00f4ng c\u00f3 c\u1ed3n n\u00e0y \u0111\u1ec3 th\u01b0 gi\u00e3n.<\/p>\n

Sinh t\u1ed1 l\u00e0m s\u1eb5n<\/strong><\/h3>\n

L\u00e0m sinh t\u1ed1 v\u00e0 \u0111\u1eb7t sinh t\u1ed1 \u1edf ti\u1ec7m l\u00e0 hai vi\u1ec7c r\u1ea5t kh\u00e1c nhau. Khi b\u1ea1n t\u1ef1 l\u00e0m sinh t\u1ed1, b\u1ea1n c\u00f3 th\u1ec3 \u0111o ch\u00ednh x\u00e1c l\u01b0\u1ee3ng tr\u00e1i c\u00e2y, thay n\u01b0\u1edbc ho\u1eb7c s\u1eefa h\u1ea1nh nh\u00e2n l\u1ea5y n\u01b0\u1edbc tr\u00e1i c\u00e2y v\u00e0 tr\u00e1nh th\u00eam b\u1ea5t k\u1ef3<\/a> ch\u1ea5t ng\u1ecdt n\u00e0o. Nh\u01b0ng nhi\u1ec1u lo\u1ea1i sinh t\u1ed1 l\u00e0m s\u1eb5n ch\u1ee9a trung b\u00ecnh t\u1eeb 600 \u0111\u1ebfn 1.000 calo v\u00e0 ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng. Amidor n\u00f3i: \u201cM\u1ed9t ph\u1ee5 n\u1eef c\u00f3 chi\u1ec1u cao trung b\u00ecnh \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n c\u00f3 th\u1ec3 \u0111ang \u0103n ki\u00eang t\u1eeb 1.200 \u0111\u1ebfn 1.400 calo. \u201cV\u00ec v\u1eady, ti\u00eau th\u1ee5 m\u1ed9t ly sinh t\u1ed1 v\u1edbi 1.000 calo c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng ph\u00e1 ho\u1ea1i b\u1ea5t k\u1ef3 n\u1ed7 l\u1ef1c gi\u1ea3m c\u00e2n n\u00e0o.\u201d H\u00e3y tham kh\u1ea3o c\u00e1c c\u00f4ng th\u1ee9c sinh t\u1ed1 gi\u1ea3m c\u00e2n n\u00e0y \u0111\u1ec3 lu\u00f4n \u0111i \u0111\u00fang h\u01b0\u1edbng.<\/p>\n

B\u00e1nh n\u01b0\u1edbng x\u1ed1p c\u00e1m mua \u1edf c\u1eeda h\u00e0ng<\/strong><\/h3>\n

B\u00e1nh n\u01b0\u1edbng x\u1ed1p c\u00e1m nghe c\u00f3 v\u1ebb gi\u1ed1ng nh\u01b0 m\u1ed9t l\u1ef1a ch\u1ecdn b\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh \u2014 v\u1edbi t\u1ea5t c\u1ea3 nh\u1eefng th\u1ee9 \u0111\u00f3 l\u00e0 c\u00e1m y\u1ebfn m\u1ea1ch l\u00e0m gi\u1ea3m cholesterol, ph\u1ea3i kh\u00f4ng? Nh\u01b0ng nh\u1eefng th\u1ee9 \u0111\u00f3ng g\u00f3i s\u1eb5n \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y \u1edf si\u00eau th\u1ecb g\u1ea7n nh\u01b0 kh\u00f4ng t\u01b0\u01a1i ho\u1eb7c t\u1ed1t cho s\u1ee9c kh\u1ecfe nh\u01b0 h\u1ecd tuy\u00ean b\u1ed1, Amidor c\u1ea3nh b\u00e1o v\u00e0 ch\u00fang h\u1ea7u nh\u01b0 lu\u00f4n qu\u00e1 kh\u1ed5, ch\u1ee9a kho\u1ea3ng 300 calo \u2014 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi m\u1ed9t chi\u1ebfc b\u00e1nh r\u00e1n nh\u00e2n kem! Nhi\u1ec1u lo\u1ea1i c\u0169ng ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a (b\u01a1 v\u00e0 d\u1ea7u) v\u00e0 ch\u1ee9a t\u1edbi 600 gam natri.<\/p>\n

T\u1ef1 l\u00e0m l\u00e0 ch\u00eca kh\u00f3a quan tr\u1ecdng khi b\u1ea1n \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n, v\u1eady t\u1ea1i sao b\u1ea1n kh\u00f4ng th\u1eed t\u1ef1 l\u00e0m? M\u1eb7c d\u00f9 vi\u1ec7c n\u01b0\u1edbng b\u00e1nh ch\u1eafc ch\u1eafn t\u1ed1n nhi\u1ec1u th\u1eddi gian h\u01a1n so v\u1edbi vi\u1ec7c \u0111\u1ebfn c\u1eeda h\u00e0ng, nh\u01b0ng b\u1ea1n s\u1ebd g\u1eb7t h\u00e1i \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch t\u1eeb t\u1ea5t c\u1ea3 c\u00f4ng vi\u1ec7c kh\u00f3 kh\u0103n c\u1ee7a m\u00ecnh trong nh\u00e0 b\u1ebfp. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00f4ng th\u1ee9c l\u00e0m b\u00e1nh muffin c\u00e1m t\u1ed1t cho s\u1ee9c kh\u1ecfe m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1eed.<\/p>\n

Khoai t\u00e2y chi\u00ean<\/strong><\/h3>\n

N\u1ebfu th\u1ef1c ph\u1ea9m c\u00f3 t\u1eeb \u201cchay\u201d th\u00ec th\u1ef1c ph\u1ea9m \u0111\u00f3 kh\u00f4ng t\u1ef1 \u0111\u1ed9ng t\u1ed1t cho s\u1ee9c kh\u1ecfe. \u0110\u1eebng \u0111\u1ec3 nh\u1eefng m\u00e1nh l\u1edbi qu\u1ea3ng c\u00e1o ti\u1ebfp th\u1ecb \u0111\u00e1nh l\u1eeba b\u1ea1n: Ph\u1ea7n l\u1edbn c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m \u0111\u01b0\u1ee3c d\u00e1n nh\u00e3n sai v\u00e0 kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe nh\u01b0 ch\u00fang v\u1eabn tuy\u00ean b\u1ed1, bao g\u1ed3m c\u1ea3 khoai t\u00e2y chi\u00ean, Amidor n\u00f3i.<\/p>\n

B\u1ea1n \u0103n rau t\u01b0\u01a1i t\u1ed1t h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi c\u00e1c phi\u00ean b\u1ea3n t\u1ed5ng h\u1ee3p v\u00e0 ch\u1ebf bi\u1ebfn. B\u1ea1n lu\u00f4n c\u00f3 th\u1ec3 th\u1eed l\u00e0m khoai t\u00e2y chi\u00ean c\u1ee7a ri\u00eang m\u00ecnh b\u1eb1ng c\u00e1ch c\u1eaft c\u00e1c lo\u1ea1i rau nh\u01b0 c\u1ea3i xo\u0103n, c\u00e0 r\u1ed1t, b\u00ed xanh v\u00e0 b\u00ed, th\u1eadt m\u1ecfng, phun s\u01b0\u01a1ng v\u1edbi d\u1ea7u \u00f4 liu, sau \u0111\u00f3 n\u01b0\u1edbng trong l\u00f2. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng m\u00f3n \u0103n nh\u1eb9 l\u00e0nh m\u1ea1nh kh\u00e1c m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u01b0\u1edfng th\u1ee9c.<\/p>\n

Chip ng\u00f4 xanh<\/strong><\/h3>\n

T\u01b0\u01a1ng t\u1ef1 nh\u01b0 v\u1eady, ch\u1ec9 v\u00ec \u0111\u1ed3 \u0103n nh\u1eb9 nh\u01b0 khoai t\u00e2y chi\u00ean kh\u00f4ng gi\u1ed1ng khoai t\u00e2y chi\u00ean b\u00e9o ng\u1eady m\u00e0 b\u1ea1n bi\u1ebft n\u00ean tr\u00e1nh, \u0111\u1eebng cho r\u1eb1ng ch\u00fang l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn l\u00e0nh m\u1ea1nh h\u01a1n. \u201c\u0110\u00fang v\u1eady, ng\u00f4 xanh c\u00f3 ch\u1ee9a ch\u1ea5t ch\u1ed1ng oxy h\u00f3a anthocyanin,\u201d nh\u00e0 dinh d\u01b0\u1ee1ng \u1ea9m th\u1ef1c \u0111\u01b0\u1ee3c ch\u1ee9ng nh\u1eadn Trudy Stone gi\u1ea3i th\u00edch. \u201cTuy nhi\u00ean, ph\u1ea7n l\u1edbn nh\u1eefng th\u1ee9 t\u1ed1t s\u1ebd b\u1ecb n\u01b0\u1edbng \u0111i trong qu\u00e1 tr\u00ecnh t\u1ea1o ra khoai t\u00e2y chi\u00ean m\u00e0 r\u1ea5t \u00edt gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u00f2n l\u1ea1i \u2014 khi\u1ebfn ch\u00fang kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe h\u01a1n nhi\u1ec1u so v\u1edbi m\u00f3n khoai t\u00e2y chi\u00ean th\u00f4ng th\u01b0\u1eddng c\u1ee7a b\u1ea1n.\u201d Th\u00eam nh\u1eefng \u0111\u1ed3 \u0103n nh\u1eb9 kh\u00f4ng l\u00e0nh m\u1ea1nh kh\u00e1c m\u00e0 b\u1ea1n n\u00ean ng\u1eebng \u0103n v\u00e0o danh s\u00e1ch.<\/p>\n

Thanh protein<\/strong><\/h3>\n

Stone n\u00f3i: \u201cH\u1ea7u h\u1ebft c\u00e1c thanh protein tr\u00ean th\u1ecb tr\u01b0\u1eddng l\u00e0 nh\u1eefng qu\u1ea3 bom \u0111\u01b0\u1eddng kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe h\u01a1n m\u1ed9t thanh Snickers. \u201cCh\u00fang c\u0169ng c\u00f3 th\u1ec3 ch\u1ee9a nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u c\u1ee7a b\u1ea1n t\u0103ng v\u1ecdt. M\u1ed9t s\u1ed1 lo\u1ea1i c\u00f2n ch\u1ee9a c\u00e1c ch\u1ea5t ph\u1ee5 gia nh\u00e2n t\u1ea1o nh\u01b0 ch\u1ea5t b\u00e9o chuy\u1ec3n h\u00f3a v\u00e0 xi-r\u00f4 ng\u00f4 c\u00f3 h\u00e0m l\u01b0\u1ee3ng fructose cao, c\u1ea3 hai \u0111\u1ec1u c\u00f3 li\u00ean quan \u0111\u1ebfn ch\u1ee9ng vi\u00eam v\u00e0 b\u00e9o ph\u00ec \u201d. Thay th\u1ebf ch\u00fang b\u1eb1ng c\u00e1c c\u00f4ng th\u1ee9c thanh protein t\u1ef1 ch\u1ebf n\u00e0y m\u00e0 ch\u00fang t\u00f4i nh\u1eadn \u0111\u01b0\u1ee3c t\u1eeb RD.<\/p>\n

Acai<\/strong><\/h3>\n

Acai \u0111\u00e3 c\u00f3 m\u1ed9t th\u1eddi \u0111i\u1ec3m quan tr\u1ecdng v\u1ec1 s\u1ee9c kh\u1ecfe, nh\u1edd v\u00e0o b\u00e1t acai c\u1ef1c k\u1ef3 ngon, v\u1ec1 c\u01a1 b\u1ea3n l\u00e0 m\u1ed9t lo\u1ea1i sinh t\u1ed1 acai berry si\u00eau \u0111\u1eb7c tr\u1ed9n v\u1edbi c\u00e1c lo\u1ea1i h\u1ea1t, b\u1ed9t y\u1ebfn m\u1ea1ch v\u00e0 tr\u00e1i c\u00e2y t\u01b0\u01a1i. Nh\u01b0ng acai kh\u00f4ng ch\u1ec9 c\u00f3 gi\u00e1 cao h\u01a1n nhi\u1ec1u so v\u1edbi c\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng kh\u00e1c, m\u00e0 n\u00f3 c\u00f2n kh\u00f4ng ho\u00e0n to\u00e0n \u0111\u00e1p \u1ee9ng \u0111\u01b0\u1ee3c nh\u1eefng l\u1eddi qu\u1ea3ng c\u00e1o th\u1ed5i ph\u1ed3ng c\u1ee7a m\u00ecnh. Amidor cho bi\u1ebft: \u201cAcai \u0111\u00e3 \u0111\u01b0\u1ee3c qu\u1ea3ng c\u00e1o v\u1ec1 nhi\u1ec1u l\u1ee3i \u00edch, bao g\u1ed3m h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n, nh\u01b0ng kh\u00f4ng c\u00f3 b\u1eb1ng ch\u1ee9ng n\u00e0o cho th\u1ea5y lo\u1ea1i qu\u1ea3 m\u1ecdng n\u00e0y s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n\u201d. Tr\u00ean th\u1ef1c t\u1ebf, \u0111\u00e2y th\u1ef1c s\u1ef1 l\u00e0 \u0103n g\u00ec \u0111\u1ec3 gi\u1ea3m c\u00e2n.<\/p>\n

N\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y n\u00f3i chung<\/strong><\/h3>\n

B\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u vitamin v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 gi\u00e1 tr\u1ecb t\u1eeb tr\u00e1i c\u00e2y. Tuy nhi\u00ean, khi b\u1ea1n ch\u1ec9 u\u1ed1ng n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y, b\u1ea1n s\u1ebd m\u1ea5t \u0111i l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 t\u1eeb tr\u00e1i c\u00e2y th\u1ef1c s\u1ef1 gi\u00fap b\u1ea1n no. V\u00ec v\u1eady, m\u1eb7c d\u00f9 r\u1ea5t d\u1ec5 d\u00e0ng \u0111\u1ec3 u\u1ed1ng m\u1ed9t ng\u1ee5m n\u01b0\u1edbc tr\u00e1i c\u00e2y th\u01a1m ngon, nh\u01b0ng b\u1ea1n s\u1ebd kh\u00f4ng g\u1eb7t h\u00e1i \u0111\u01b0\u1ee3c \u0111\u1ea7y \u0111\u1ee7 l\u1ee3i \u00edch c\u1ee7a n\u00f3. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng c\u00e1ch t\u1ed1t h\u01a1n \u0111\u1ec3 l\u00e0m cho n\u01b0\u1edbc tr\u00e1i c\u00e2y c\u1ee7a b\u1ea1n th\u00e2n thi\u1ec7n v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng.<\/p>\n

B\u1eafp rang b\u01a1<\/strong><\/h3>\n

B\u1ecfng ng\u00f4 l\u00e0 m\u1ed9t lo\u1ea1i ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, v\u00ec v\u1eady kh\u00f4ng ph\u1ea3i l\u00e0 kh\u00f4ng h\u1ee3p l\u00fd khi \u0111\u01b0a n\u00f3 v\u00e0o danh s\u00e1ch th\u1ef1c ph\u1ea9m b\u1eadt \u0111\u00e8n xanh c\u1ee7a b\u1ea1n. Tuy nhi\u00ean, ngay c\u1ea3 b\u1ecfng ng\u00f4 vi s\u00f3ng \u201ct\u1ef1 nhi\u00ean\u201d v\u00e0 \u201cnh\u1eb9\u201d c\u0169ng ch\u1ee9a c\u00e1c th\u00e0nh ph\u1ea7n nh\u00e2n t\u1ea1o, c\u1ed9ng v\u1edbi natri v\u00e0 b\u01a1 \u2014 v\u00e0 r\u1ea5t nhi\u1ec1u calo. Tuy nhi\u00ean, \u0111i\u1ec1u n\u00e0y kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n ph\u1ea3i t\u1eeb b\u1ecf t\u1ea5t c\u1ea3 b\u1ecfng ng\u00f4, v\u00ec b\u1ecfng ng\u00f4 \u0111\u01b0\u1ee3c th\u1ed5i kh\u00ed l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn thay th\u1ebf t\u1ed1t h\u01a1n nhi\u1ec1u. N\u00f3 ch\u1ec9 ch\u1ee9a 30 calo m\u1ed7i c\u1ed1c v\u00e0 b\u1ea1n c\u00f3 th\u1ec3 t\u00f9y ch\u1ec9nh theo \u00fd th\u00edch c\u1ee7a m\u00ecnh. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u00fd do b\u1ed5 sung \u0111\u1ec3 th\u00eam b\u1ecfng ng\u00f4 v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n m\u1ed9t c\u00e1ch l\u00e0nh m\u1ea1nh.<\/p>\n

L\u1edbp tr\u00ean b\u1ec1 m\u1eb7t salad<\/strong><\/h3>\n

C\u00f3 l\u1ebd b\u1ea1n \u0111ang ngh\u0129 \u0111\u1ebfn salad l\u00e0 th\u1ef1c ph\u1ea9m \u0103n ki\u00eang. L\u00e0m th\u1ebf n\u00e0o h\u1ecd c\u00f3 th\u1ec3 gi\u1eef cho t\u00f4i kh\u00f4ng gi\u1ea3m c\u00e2n? V\u1ea5n \u0111\u1ec1 l\u00e0 v\u1edbi nh\u1eefng g\u00ec b\u1ea1n cho v\u00e0o m\u00f3n salad. Angela Godwin, FNP-BC MSN, gi\u1ea3ng vi\u00ean l\u00e2m s\u00e0ng t\u1ea1i \u0110\u1ea1i h\u1ecdc NYU Rory Meyers, cho bi\u1ebft: \u201cC\u00e1c m\u00f3n salad nh\u01b0 c\u00e1c lo\u1ea1i h\u1ea1t, tr\u00e1i c\u00e2y, m\u1ed9t s\u1ed1 lo\u1ea1i n\u01b0\u1edbc s\u1ed1t v\u00e0 \u0111\u1ed3 b\u1ed5 sung nh\u01b0 b\u00e1nh m\u00ec n\u01b0\u1edbng v\u00e0 nho kh\u00f4, th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 b\u1ed5 sung th\u00eam 300-400 calo cho b\u1eefa \u0103n. c\u1ee7a \u0110i\u1ec1u d\u01b0\u1ee1ng.<\/p>\n

\u201cThay v\u00e0o \u0111\u00f3, rau xanh v\u00e0 protein c\u00f3 th\u1ec3 l\u00e0m cho m\u00f3n salad tr\u1edf n\u00ean no h\u01a1n v\u1edbi \u00edt ch\u1ea5t b\u00e9o h\u01a1n\u201d. Ngo\u00e0i ra, h\u00e3y tr\u00e1nh xa c\u00e1c lo\u1ea1i n\u01b0\u1edbc x\u1ed1t salad \u201cnh\u1ecf\u201d b\u00ed m\u1eadt c\u00f3 h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng cao ho\u1eb7c th\u1eed t\u1ef1 l\u00e0m n\u01b0\u1edbc x\u1ed1t salad t\u1ed1t cho s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n. Th\u1ef1c hi\u1ec7n theo c\u00e1c th\u1ee7 thu\u1eadt salad kh\u00e1c \u0111\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n.<\/p>\n

M\u00ec \u1ed1ng thay th\u1ebf<\/strong><\/h3>\n

M\u00ec \u1ed1ng kh\u00f4ng truy\u1ec1n th\u1ed1ng, gi\u1ed1ng nh\u01b0 nh\u1eefng lo\u1ea1i \u0111\u01b0\u1ee3c l\u00e0m t\u1eeb \u0111\u1eadu, g\u1ea1o v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh, ng\u00e0y c\u00e0ng tr\u1edf n\u00ean ph\u1ed5 bi\u1ebfn nh\u01b0 m\u1ed9t l\u1ef1a ch\u1ecdn l\u00e0nh m\u1ea1nh h\u01a1n cho nh\u1eefng ng\u01b0\u1eddi h\u00e2m m\u1ed9 m\u00ec \u1ed1ng. Tuy nhi\u00ean, \u0111i\u1ec1u \u0111\u00f3 kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 \u0103n m\u00ec chay m\u00e0 kh\u00f4ng c\u00f3 h\u1eadu qu\u1ea3. Monica Auslander Moreno, RD, chuy\u00ean gia t\u01b0 v\u1ea5n dinh d\u01b0\u1ee1ng c\u1ee7a RSP Nutrition cho bi\u1ebft: \u201cCh\u00fang ta n\u00ean nh\u1edb r\u1eb1ng nh\u1eefng m\u00f3n m\u00ec n\u00e0y d\u00f9 gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng h\u01a1n m\u00ec \u1ed1ng tr\u1eafng truy\u1ec1n th\u1ed1ng nh\u01b0ng v\u1eabn c\u00f3 calo v\u00e0 carbohydrate\u201d.<\/p>\n

\u201cC\u00e1c ph\u1ea7n v\u1eabn \u0111\u01b0\u1ee3c \u0111\u1eb7t \u1edf m\u1ee9c 1\/2 ch\u00e9n n\u1ea5u ch\u00edn; h\u1ea7u h\u1ebft ch\u00fang ta l\u00e0m 2-3 c\u1ed1c m\u00ec \u1ed1ng n\u1ea5u ch\u00edn c\u00f9ng m\u1ed9t l\u00fac. H\u00e3y th\u1eed \u2018n\u1eeda r\u01b0\u1ee1i\u2019 v\u1edbi c\u00e1c l\u1ef1a ch\u1ecdn thay th\u1ebf m\u00ec \u1ed1ng v\u00e0 thay th\u1ebf m\u00ec \u1ed1ng b\u1eb1ng rau \u201dv\u00e0 nh\u1edb xem c\u00f4ng th\u1ee9c m\u00ec spaghetti l\u00e0nh m\u1ea1nh m\u00e0 m\u1ecdi ng\u01b0\u1eddi s\u1ebd th\u00edch.<\/p>\n

Th\u1ef1c ph\u1ea9m kh\u00f4ng ch\u1ee9a gluten<\/strong><\/h3>\n

N\u1ebfu b\u1ea1n b\u1ecb b\u1ec7nh Celiac, t\u1ea5t nhi\u00ean b\u1ea1n c\u00f3 th\u1ec3 v\u00e0 n\u00ean \u0103n th\u1ef1c ph\u1ea9m kh\u00f4ng ch\u1ee9a gluten. Nh\u01b0ng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ecdn c\u00e1c t\u00f9y ch\u1ecdn kh\u00f4ng ch\u1ee9a gluten v\u00ec h\u1ecd ngh\u0129 r\u1eb1ng n\u00f3 t\u1ed1t cho s\u1ee9c kh\u1ecfe h\u01a1n, h\u00e3y ngh\u0129 l\u1ea1i.<\/p>\n

Alvin Berger, MS, cho bi\u1ebft: \u201cV\u00ec c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c thay th\u1ebf c\u00f3 v\u1ecb \u0111\u1eafng h\u01a1n so v\u1edbi c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c ch\u1ee9a gluten nh\u01b0 l\u00faa m\u00ec, l\u00faa m\u1ea1ch v\u00e0 l\u00faa m\u1ea1ch \u0111en, n\u00ean c\u00e1ch ph\u1ed5 bi\u1ebfn nh\u1ea5t \u0111\u1ec3 che \u0111i v\u1ecb \u0111\u1eafng l\u00e0\u2026 \u0111\u1ee3i n\u00f3\u2026 b\u1eb1ng c\u00e1ch th\u00eam v\u00e0o l\u01b0\u1ee3ng \u0111\u01b0\u1eddng cao,\u201d Ti\u1ebfn s\u0129, chuy\u00ean gia dinh d\u01b0\u1ee1ng, nh\u00e0 h\u00f3a h\u1ecdc lipid v\u00e0 \u0111\u1ed3ng s\u00e1ng l\u1eadp Life Sense Products. \u201c\u0110\u01b0\u1eddng \u0111\u01b0\u1ee3c th\u00eam v\u00e0o v\u1edbi r\u1ea5t nhi\u1ec1u h\u00ecnh th\u1ee9c v\u00e0 t\u00ean g\u1ecdi thay th\u1ebf \u0111\u1ec3 t\u1ea1o v\u1ecf b\u1ecdc. \u0110i\u1ec3m m\u1ea5u ch\u1ed1t l\u00e0 nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00f4ng ch\u1ee9a gluten c\u00f3 t\u1ed5ng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u00e0 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng cao-carbs cao h\u01a1n so v\u1edbi c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a gluten. ”<\/p>\n

Kombucha<\/strong><\/h3>\n

Auslander Moreno cho bi\u1ebft: \u201cTrong khi kombucha r\u1ea5t tuy\u1ec7t v\u1eddi do ch\u1ee9a nhi\u1ec1u ch\u1ee7ng l\u1ee3i khu\u1ea9n kh\u00e1c nhau, nhi\u1ec1u kombucha th\u01b0\u01a1ng m\u1ea1i ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng. \u201cH\u01a1n n\u1eefa, ng\u01b0\u1eddi ti\u00eau d\u00f9ng kh\u00f4ng \u0111\u1ecdc \u0111\u1ee7 kh\u1ea9u ph\u1ea7n v\u00e0 nh\u1eefng g\u00ec \u0111\u01b0\u1ee3c m\u00f4 t\u1ea3 tr\u00ean nh\u00e3n c\u00f3 th\u1ec3 l\u00e0 2-3 kh\u1ea9u ph\u1ea7n trong c\u1ea3 chai v\u00e0 h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng \u0111\u1ed9t nhi\u00ean t\u0103ng g\u1ea5p ba l\u1ea7n\u201d. \u0110\u00e2y l\u00e0 nh\u1eefng th\u01b0\u01a1ng hi\u1ec7u kombucha t\u1ed1t nh\u1ea5t m\u00e0 b\u1ea1n n\u00ean t\u00ecm.<\/p>\n

Hoa qu\u1ea3 s\u1ea5y kh\u00f4<\/strong><\/h3>\n

Khi b\u1ea1n c\u00f3 quy\u1ec1n l\u1ef1a ch\u1ecdn gi\u1eefa tr\u00e1i c\u00e2y kh\u00f4 v\u00e0 tr\u00e1i c\u00e2y t\u01b0\u01a1i, h\u00e3y lu\u00f4n ch\u1ecdn lo\u1ea1i t\u01b0\u01a1i. Summer Yule, MS, RDN cho bi\u1ebft: \u201cTr\u00e1i c\u00e2y s\u1ea5y kh\u00f4 c\u00f3 r\u1ea5t nhi\u1ec1u calo v\u00e0 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng b\u1ed5 sung v\u1edbi kh\u1ed1i l\u01b0\u1ee3ng r\u1ea5t \u00edt. \u201cV\u00ed d\u1ee5, m\u1ed9t c\u1ed1c nho kh\u00f4 (kh\u00f4ng \u0111\u00f3ng g\u00f3i) ch\u1ee9a 434 calo v\u00e0 86 gam \u0111\u01b0\u1eddng b\u1ed5 sung.<\/p>\n

\u0110\u1ec3 so s\u00e1nh, m\u1ed9t c\u1ed1c nho ch\u1ec9 ch\u1ee9a 62 calo v\u00e0 15 gam \u0111\u01b0\u1eddng. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 \u0103n 7 c\u1ed1c nho v\u1edbi l\u01b0\u1ee3ng calo t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi 1 c\u1ed1c nho kh\u00f4 kh\u00f4ng \u0111\u00f3ng g\u00f3i \u201d. Ki\u1ec3m tra c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y l\u00e0nh m\u1ea1nh nh\u1ea5t \u0111\u1ec3 mua \u0111\u1ec3 gi\u1eef s\u1ee9c kh\u1ecfe.<\/p>\n

Ngu\u1ed3n : Thehealthy.com – 15 Things You Shouldn\u2019t Eat If You\u2019re Trying to Lose Weight<\/em><\/p>\n

D\u1ecbch : Bs Trung<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

15 \u0111i\u1ec1u b\u1ea1n kh\u00f4ng n\u00ean \u0103n n\u1ebfu b\u1ea1n \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n \u0110\u00e1nh gi\u00e1 y t\u1ebf b\u1edfi Elisabetta Politi, CDE, MPH, RD B\u1ea1n bi\u1ebft r\u1eb1ng khoai t\u00e2y chi\u00ean, b\u00e1nh r\u00e1n v\u00e0 m\u1ed9t \u0111\u1ed1ng m\u00ec \u1ed1ng l\u00e0 nh\u1eefng th\u1ee9 v\u01b0\u1ee3t qu\u00e1 gi\u1edbi h\u1ea1n, nh\u01b0ng c\u00f2n ly sinh t\u1ed1 bu\u1ed5i s\u00e1ng ho\u1eb7c b\u1eefa t\u1ed1i \u0111\u00f4ng l\u1ea1nh […]\n","protected":false},"author":45,"featured_media":2491,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[40,41,2],"tags":[],"_links":{"self":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2490"}],"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=2490"}],"version-history":[{"count":1,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2490\/revisions"}],"predecessor-version":[{"id":2492,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/posts\/2490\/revisions\/2492"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=\/wp\/v2\/media\/2491"}],"wp:attachment":[{"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vitamin.webmaudep.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}