{"id":157,"date":"2022-12-17T07:29:08","date_gmt":"2022-12-17T07:29:08","guid":{"rendered":"http:\/\/localhost\/banhangqr\/?p=157"},"modified":"2022-12-17T07:29:08","modified_gmt":"2022-12-17T07:29:08","slug":"7-nguyen-tac-an-uong-lanh-manh-cho-che-do-an-chay","status":"publish","type":"post","link":"https:\/\/store1.k-tech-services.com\/banhangqr\/7-nguyen-tac-an-uong-lanh-manh-cho-che-do-an-chay\/","title":{"rendered":"7 nguy\u00ean t\u1eafc \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh cho ch\u1ebf \u0111\u1ed9 \u0103n chay"},"content":{"rendered":"

Ch\u1ebf \u0111\u1ed9 \u0103n chay ch\u1eafc ch\u1eafn c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng t\u1ea5t c\u1ea3 c\u00e1c nhu c\u1ea7u dinh d\u01b0\u1ee1ng c\u1ee7a b\u1ea1n \u2014 \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 \u0103n nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ee7 ch\u1ea5t cho c\u01a1 th\u1ec3.\u00a0Sau \u0111\u00e2y, Thu\u1ea7n Chay chia s\u1ebb c\u00e1c nguy\u00ean t\u1eafc \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh \u0111\u1ec3 c\u00f3 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay to\u00e0n di\u1ec7n.<\/p>\n

\"Salad<\/a>Ch\u1ebf \u0111\u1ed9 \u0103n chay l\u00e0nh m\u1ea1nh v\u1edbi \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng<\/em><\/p>\n

1.\u00a0Ngh\u0129 v\u1ec1 protein<\/strong><\/h2>\n

Trong ch\u1ebf \u0111\u1ed9 \u0103n chay, b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng \u0111\u00e1p \u1ee9ng nhu c\u1ea7u protein h\u00e0ng ng\u00e0y b\u1eb1ng c\u00e1ch \u0103n nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt.\u00a0B\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 cho c\u00e1c b\u1eefa \u0103n c\u1ee7a b\u1ea1n v\u1edbi \u0111\u1eadu, \u0111\u1eadu ph\u1ed9ng,\u00a0\u0111\u1eadu l\u0103ng, c\u00e1c lo\u1ea1i h\u1ea1t, g\u1ea1o v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh nh\u01b0 \u0111\u1eadu ph\u1ee5 v\u00e0\u00a0tempeh<\/a>\u00a0(tempeh\u00a0l\u00e0 m\u1ed9t m\u00f3n \u0103n truy\u1ec1n th\u1ed1ng b\u1eb1ng \u0111\u1eadu n\u00e0nh xu\u1ea5t x\u1ee9 t\u1eeb Indonesia).\u00a0\u0110\u1eebng d\u1ef1a v\u00e0o m\u1ed9t ph\u1ea7n qu\u00e1 l\u1edbn c\u1ee7a ph\u00f4 mai \u0111\u1ec3 l\u1ea5p \u0111\u1ea7y kho\u1ea3ng tr\u1ed1ng protein v\u00ec pho m\u00e1t th\u01b0\u1eddng th\u00eam ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a.<\/a><\/p>\n

\"B\u01a1<\/p>\n

2.\u00a0C\u00e2n nh\u1eafc canxi<\/strong><\/h2>\n

Canxi kho\u00e1ng \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, bao g\u1ed3m vi\u1ec7c \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u0169ng nh\u01b0 duy tr\u00ec r\u0103ng v\u00e0 x\u01b0\u01a1ng kh\u1ecfe m\u1ea1nh.<\/p>\n

N\u1ebfu b\u1ea1n kh\u00f4ng dung n\u1ea1p lactose, \u0103n chay thu\u1ea7n ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 mu\u1ed1n k\u1ebft h\u1ee3p c\u00e1c ngu\u1ed3n canxi kh\u00f4ng c\u00f3 ngu\u1ed3n g\u1ed1c kh\u00e1c v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh, b\u1ea1n c\u00f3 c\u00e1c l\u1ef1a ch\u1ecdn. M\u1ed9t s\u1ed1 ngu\u1ed3n kh\u00e1c bao g\u1ed3m ng\u0169 c\u1ed1c \u0103n s\u00e1ng t\u0103ng c\u01b0\u1eddng, c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh nh\u01b0 \u0111\u1eadu ph\u1ee5 \u0111\u01b0\u1ee3c l\u00e0m t\u1eeb canxi sulfat v\u00e0 s\u1eefa \u0111\u1eadu n\u00e0nh, \u0111\u1eadu n\u00e0nh, h\u1ea1t \u0111\u1eadu n\u00e0nh, n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y t\u0103ng c\u01b0\u1eddng canxi v\u00e0 m\u1ed9t s\u1ed1 lo\u1ea1i rau l\u00e1 xanh \u0111\u1eadm bao g\u1ed3m c\u1ea3i xanh, c\u1ea3i xanh, c\u1ea3i xanh, c\u1ea3i ng\u1ecdt, b\u00f4ng c\u1ea3i xanh, c\u1ea3i th\u1ea3o, c\u1ea3i xo\u0103n v\u00e0 \u0111\u1eadu b\u1eafp. Khi b\u1ea1n mua \u0111\u1eadu ph\u1ee5, h\u00e3y nh\u1edb xem k\u1ef9 nh\u00e3n dinh d\u01b0\u1ee1ng \u0111\u1ec3 x\u00e1c minh r\u1eb1ng \u0111\u1eadu ph\u1ee5 b\u1ea1n mua \u0111\u01b0\u1ee3c l\u00e0m b\u1eb1ng canxi sulfat hay nigari (magi\u00ea clorua) l\u00e0 m\u1ed9t ch\u1ea5t \u0111\u00f4ng t\u1ee5 ph\u1ed5 bi\u1ebfn kh\u00e1c \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 l\u00e0m \u0111\u1eadu ph\u1ee5, nh\u01b0ng n\u00f3 c\u00f3 h\u00e0m l\u01b0\u1ee3ng canxi th\u1ea5p h\u01a1n.<\/p>\n

H\u00e3y nh\u1edb r\u1eb1ng, canxi c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 h\u1ea5p thu cho c\u01a1 th\u1ec3.\u00a0Theo B\u1ed9 N\u00f4ng nghi\u1ec7p Hoa K\u1ef3 (USDA), s\u1ef1 h\u1ea5p th\u1ee5 canxi t\u1eeb h\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m, bao g\u1ed3m c\u00e1c s\u1ea3n ph\u1ea9m s\u1eefa v\u00e0 ng\u0169 c\u1ed1c, l\u00e0 nh\u01b0 nhau, nh\u01b0ng canxi c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c h\u1ea5p th\u1ee5 k\u00e9m t\u1eeb c\u00e1c th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u axit oxalic (c\u00f3 trong rau bina, khoai lang v\u00e0 \u0111\u1eadu) ho\u1eb7c axit phytic (c\u00f3 trong b\u00e1nh m\u00ec kh\u00f4ng men, \u0111\u1eadu s\u1ed1ng, h\u1ea1t v\u00e0 qu\u1ea3 h\u1ea1ch).\u00a0C\u00e1c axit n\u00e0y li\u00ean k\u1ebft v\u1edbi canxi trong nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y v\u00e0 ng\u0103n c\u1ea3n s\u1ef1 h\u1ea5p th\u1ee5 c\u1ee7a n\u00f3, nh\u01b0ng ch\u00fang kh\u00f4ng ng\u0103n c\u1ea3n s\u1ef1 h\u1ea5p th\u1ee5 canxi t\u1eeb c\u00e1c th\u1ef1c ph\u1ea9m kh\u00e1c \u0111\u01b0\u1ee3c \u0103n c\u00f9ng l\u00fac.\u00a0T\u1ed1t nh\u1ea5t b\u1ea1n n\u00ean \u0103n nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u canxi trong ng\u00e0y \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o \u0111\u00e1p \u1ee9ng nhu c\u1ea7u c\u1ee7a m\u00ecnh.<\/p>\n

\"C\u00e1c<\/p>\n

3.\u00a0Tr\u00e1i c\u00e2y & rau qu\u1ea3 c\u0169ng l\u00e0 m\u1ed9t th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng quan tr\u1ecdng (\u0103n \u0111a d\u1ea1ng m\u00e0u s\u1eafc)<\/strong><\/h2>\n

To\u00e0n b\u1ed9 tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3 l\u00e0 m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 \u0103n.\u00a0Ch\u00fang c\u00f3 h\u00e0m l\u01b0\u1ee3ng calo th\u1ea5p, nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 ch\u1ee9a nhi\u1ec1u vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a.\u00a0Ch\u00fang \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ng\u0103n ng\u1eeba b\u1ec7nh tim v\u00e0 \u0111\u1ed9t qu\u1ef5, \u1ed5n \u0111\u1ecbnh huy\u1ebft \u00e1p v\u00e0 cholesterol, gi\u00fap ng\u0103n ng\u1eeba m\u1ed9t s\u1ed1 lo\u1ea1i ung th\u01b0, b\u1ea3o v\u1ec7 th\u1ecb l\u1ef1c v\u00e0 duy tr\u00ec h\u1ec7 ti\u00eau h\u00f3a kh\u1ecfe m\u1ea1nh.<\/p>\n

V\u00e0 m\u00e0u s\u1eafc ch\u1eafc ch\u1eafn l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t \u2014 c\u00e1c vitamin v\u00e0 ch\u1ea5t phytochemical (h\u00f3a ch\u1ea5t th\u1ef1c v\u1eadt) gi\u00fap c\u00e2y c\u00f3 m\u00e0u s\u1eafc r\u1ef1c r\u1ee1 c\u00f3 t\u00e1c d\u1ee5ng nh\u01b0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch v\u00e0 ch\u1ed1ng vi\u00eam \u1edf ng\u01b0\u1eddi.<\/p>\n

C\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 h\u01b0\u1edfng l\u1ee3i t\u1eeb nh\u1eefng h\u1ee3p ch\u1ea5t l\u00e0nh m\u1ea1nh n\u00e0y l\u00e0 \u0103n nhi\u1ec1u lo\u1ea1i s\u1ea3n ph\u1ea9m t\u01b0\u01a1i s\u1ed1ng d\u1ef1a tr\u00ean m\u00e0u s\u1eafc.<\/p>\n

\"Rau<\/p>\n

4.\u00a0\u0102n theo m\u00f9a<\/strong><\/h2>\n

V\u00ec tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3 l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n chay n\u00ean h\u01b0\u01a1ng v\u1ecb v\u00e0 \u0111\u1ed9 t\u01b0\u01a1i l\u00e0 r\u1ea5t quan tr\u1ecdng, v\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u1ea3 hai \u0111i\u1ec1u n\u00e0y l\u00e0 mua tr\u00e1i c\u00e2y v\u00e0 rau theo m\u00f9a.\u00a0C\u00e1ch l\u00e0m n\u00e0y mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch.<\/p>\n

Khi b\u1ea1n mua c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m ph\u1ea9m t\u01b0\u01a1i s\u1ed1ng v\u00e0o m\u00f9a, b\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i t\u1ed1n qu\u00e1 nhi\u1ec1u c\u00f4ng s\u1ee9c \u0111\u1ec3 khi\u1ebfn ch\u00fang c\u00f3 h\u01b0\u01a1ng v\u1ecb \u0111\u1eb7c bi\u1ec7t.\u00a0T\u1eeb b\u00ed, \u0111\u00e0o v\u00e0 c\u00e0 chua v\u00e0o m\u00f9a h\u00e8 \u0111\u1ebfn nam vi\u1ec7t qu\u1ea5t, cam v\u00e0 c\u1ea3i b\u1ea1n s\u1ebd c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng t\u00ecm th\u1ea5y v\u00e0o m\u00f9a \u0111\u00f4ng, m\u1ed7i m\u00f9a \u0111\u1ec1u mang \u0111\u1ebfn m\u1ed9t s\u1ed1 th\u1ee9 \u0111\u1ed9c \u0111\u00e1o v\u00e0 ngon mi\u1ec7ng \u0111\u1ec3 gi\u1eef cho kh\u1ea9u v\u1ecb c\u1ee7a b\u1ea1n h\u00e0i l\u00f2ng.<\/p>\n

\u0102n tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3 khi c\u00f2n t\u01b0\u01a1i ngon c\u0169ng c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe c\u0169ng nh\u01b0 v\u00ed ti\u1ec1n c\u1ee7a b\u1ea1n.\u00a0B\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c h\u01b0\u1edfng l\u1ee3i t\u1eeb t\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i vitamin, kho\u00e1ng ch\u1ea5t, ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u00e0 nh\u1eefng lo\u1ea1i c\u00e2y \u0111\u1ea7y m\u00e0u s\u1eafc n\u00e0y cung c\u1ea5p, v\u00e0 v\u00ec th\u01b0\u1eddng c\u00f3 r\u1ea5t nhi\u1ec1u tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3 trong m\u00f9a thu ho\u1ea1ch, n\u00ean b\u1ea1n c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng t\u00ecm \u0111\u01b0\u1ee3c nhi\u1ec1u lo\u1ea1i gi\u00e1 r\u1ebb h\u01a1n t\u1ea1i c\u00e1c c\u1eeda h\u00e0ng.<\/p>\n

5.\u00a0Ch\u1ecdn ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t trong ch\u1ebf \u0111\u1ed9 \u0103n chay<\/strong><\/h2>\n

T\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c b\u1eaft \u0111\u1ea7u l\u00e0\u00a0ng\u0169 c\u1ed1c<\/a>\u00a0nguy\u00ean h\u1ea1t, c\u00f3 ngh\u0129a l\u00e0 ch\u00fang v\u1eabn ch\u1ee9a m\u1ea7m, n\u1ed9i nh\u0169 v\u00e0 c\u00e1m.\u00a0C\u00e1m ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1 gi\u00fap b\u1ea1n no l\u00e2u, trong khi m\u1ea7m v\u00e0 n\u1ed9i nh\u0169 ch\u1ee9a ch\u1ea5t ch\u1ed1ng oxy h\u00f3a c\u00f3 l\u1ee3i, vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 c\u00e1c h\u1ee3p ch\u1ea5t c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe kh\u00e1c.<\/p>\n

Tuy nhi\u00ean, qu\u00e1 tr\u00ecnh ch\u1ebf bi\u1ebfn c\u00f3 th\u1ec3 lo\u1ea1i b\u1ecf m\u1ed9t ho\u1eb7c nhi\u1ec1u th\u00e0nh ph\u1ea7n n\u00e0y, l\u00e0m cho ng\u0169 c\u1ed1c tinh ch\u1ebf k\u00e9m l\u00e0nh m\u1ea1nh h\u01a1n.\u00a0Nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng \u0103n ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t gi\u00fap gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim, b\u00e9o ph\u00ec, ti\u1ec3u \u0111\u01b0\u1eddng, huy\u1ebft \u00e1p cao v\u00e0 h\u00e0m l\u01b0\u1ee3ng cholesterol cao.<\/p>\n

6.\u00a0C\u0169ng n\u00ean nh\u1edb s\u1eaft, k\u1ebdm v\u00e0 vitamin B12<\/strong><\/h2>\n

Ngo\u00e0i protein v\u00e0 canxi, trong ch\u1ebf \u0111\u1ed9 \u0103n chay ng\u01b0\u1eddi \u0103n c\u1ea7n b\u1ed5 sung \u0111\u1ee7 l\u01b0\u1ee3ng s\u1eaft, k\u1ebdm v\u00e0 vitamin B12.<\/p>\n

S\u1eaft mang oxy trong m\u00e1u, v\u00e0 thi\u1ebfu s\u1eaft c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi.\u00a0C\u00e1c ngu\u1ed3n cung c\u1ea5p s\u1eaft cho ng\u01b0\u1eddi \u0103n chay bao g\u1ed3m ng\u0169 c\u1ed1c t\u0103ng c\u01b0\u1eddng ch\u1ea5t s\u1eaft c\u0169ng nh\u01b0 rau bina, \u0111\u1eadu t\u00e2y, \u0111\u1eadu m\u1eaft \u0111en, \u0111\u1eadu l\u0103ng, c\u1ee7 c\u1ea3i xanh, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m, \u0111\u1eadu H\u00e0 Lan, m\u01a1 kh\u00f4, m\u1eadn kh\u00f4 v\u00e0 nho kh\u00f4.<\/p>\n

K\u1ebdm c\u1ea7n thi\u1ebft cho nhi\u1ec1u ch\u1ee9c n\u0103ng kh\u00e1c nhau bao g\u1ed3m gi\u00fap duy tr\u00ec h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch v\u00e0 gi\u1eef cho n\u00f3 ho\u1ea1t \u0111\u1ed9ng b\u00ecnh th\u01b0\u1eddng.\u00a0Ngu\u1ed3n k\u1ebdm bao g\u1ed3m nhi\u1ec1u lo\u1ea1i \u0111\u1eadu (\u0111\u1eadu tr\u1eafng, \u0111\u1eadu t\u00e2y v\u00e0 \u0111\u1eadu g\u00e0), ng\u0169 c\u1ed1c t\u0103ng c\u01b0\u1eddng k\u1ebdm, m\u1ea7m l\u00faa m\u00ec, s\u1eefa v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa, v\u00e0 h\u1ea1t b\u00ed ng\u00f4.<\/p>\n

Vitamin B12\u00a0\u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y ch\u1ee7 y\u1ebfu c\u00e1c s\u1ea3n ph\u1ea9m \u0111\u01b0\u1ee3c t\u0103ng c\u01b0\u1eddng B12 bao g\u1ed3m m\u1ed9t s\u1ed1 ng\u0169 c\u1ed1c \u0103n s\u00e1ng, \u0111\u1ed3 u\u1ed1ng l\u00e0m t\u1eeb \u0111\u1eadu n\u00e0nh v\u00e0 b\u00e1nh m\u00ec k\u1eb9p th\u1ecbt th\u1ef1c v\u1eadt.<\/p>\n

7. \u0110\u1eebng qu\u00ean ch\u1ea5t x\u01a1 trong ch\u1ebf \u0111\u1ed9 \u0103n chay<\/strong><\/h2>\n

Th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1 kh\u00f4ng ch\u1ec9 ngon (h\u00e3y ngh\u0129 \u0111\u1ebfn c\u00e1c m\u00f3n h\u1ea7m th\u1ecbnh so\u1ea1n v\u1edbi \u0111\u1eadu v\u00e0 tr\u00e1ng mi\u1ec7ng v\u1edbi t\u00e1o v\u00e0 l\u00ea t\u01b0\u01a1i) m\u00e0 c\u00f2n gi\u00fap ki\u1ec3m so\u00e1t c\u01a1n \u0111\u00f3i, gi\u1ea3m cholesterol v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe h\u1ec7 ti\u00eau h\u00f3a. Ch\u1ea5t x\u01a1 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a th\u1ef1c ph\u1ea9m th\u1ef1c v\u1eadt m\u00e0 c\u01a1 th\u1ec3 ch\u00fang ta kh\u00f4ng th\u1ec3 ti\u00eau h\u00f3a ho\u1eb7c h\u1ea5p th\u1ee5 v\u00e0o m\u00e1u, c\u00f3 ngh\u0129a l\u00e0 n\u00f3 kh\u00f4ng cung c\u1ea5p cho ch\u00fang ta b\u1ea5t k\u1ef3 calo n\u00e0o, nh\u01b0ng n\u00f3 th\u1ea3i ra ngo\u00e0i theo h\u1ec7 ti\u00eau h\u00f3a khi n\u00f3 di chuy\u1ec3n trong c\u01a1 th\u1ec3 ch\u00fang ta.<\/p>\n

Hi\u1ec7p h\u1ed9i Dinh d\u01b0\u1ee1ng Hoa K\u1ef3 (ADA) khuy\u1ebfn ngh\u1ecb n\u00ean \u0103n t\u1eeb 20 \u0111\u1ebfn 35 gam ch\u1ea5t x\u01a1 m\u1ed7i ng\u00e0y, nh\u01b0ng c\u00e1c \u01b0\u1edbc t\u00ednh cho th\u1ea5y h\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u b\u1ecb thi\u1ebfu h\u1ee5t ch\u1ea5t x\u01a1 (ch\u1ec9 ti\u00eau th\u1ee5 kho\u1ea3ng 14 gam m\u1ed7i ng\u00e0y).\u00a0T\u0103ng c\u01b0\u1eddng l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 c\u1ee7a b\u1ea1n d\u1ec5 d\u00e0ng h\u01a1n b\u1ea1n ngh\u0129.\u00a0S\u1ebd h\u1eefu \u00edch khi th\u1ef1c h\u00e0nh theo nh\u00f3m 10 \u2014 \u0103n 10 gam v\u00e0o bu\u1ed5i s\u00e1ng, 10 gam v\u00e0o b\u1eefa tr\u01b0a v\u00e0 10 gam v\u00e0o b\u1eefa t\u1ed1i.\u00a0\u0110\u1ed5i b\u00e1nh m\u00ec v\u00e0 m\u00ec \u1ed1ng th\u00e0nh c\u00e1c lo\u1ea1i l\u00faa m\u00ec nguy\u00ean c\u00e1m 100%.\u00a0\u0110\u1ed5i ng\u0169 c\u1ed1c \u0103n s\u00e1ng c\u1ee7a b\u1ea1n \u0111\u1ec3 l\u1ea5y b\u1ed9t y\u1ebfn m\u1ea1ch, v\u00e0 h\u1ea1t m\u00ec nguy\u00ean c\u00e1m \u0111\u1ec3 l\u1ea5y g\u1ea1o tr\u1eafng \u2014 nh\u1eefng thay \u0111\u1ed5i nh\u1ecf nh\u01b0 th\u1ebf n\u00e0y s\u1ebd mang l\u1ea1i l\u1ee3i \u00edch l\u1edbn.\u00a0D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 thay th\u1ebf v\u00e0 m\u1eb9o \u0111\u01a1n gi\u1ea3n kh\u00e1c trong ch\u1ebf \u0111\u1ed9 \u0103n chay:<\/p>\n

\u2022 \u0102n c\u1ea3 v\u1ecf.\u00a0D\u00f9 l\u00e0 t\u00e1o, l\u00ea hay khoai t\u00e2y, h\u1ea7u h\u1ebft ch\u1ea5t x\u01a1 \u0111\u1ec1u n\u1eb1m trong v\u1ecf.<\/p>\n

\u2022 \u0110\u1ecdc k\u1ef9 nh\u00e3n Th\u00f4ng tin Dinh d\u01b0\u1ee1ng cho ng\u0169 c\u1ed1c.\u00a0Thay v\u00ec ch\u1ecdn lo\u1ea1i 5 gam ch\u1ea5t x\u01a1, th\u00ec 8 gam tr\u1edf l\u00ean s\u1ebd t\u1ed1t h\u01a1n.<\/p>\n

\u2022 Ch\u1ecdn b\u00e1nh m\u00ec v\u00e0 b\u00e1nh quy gi\u00f2n c\u00f3 \u00edt nh\u1ea5t 2 gam ch\u1ea5t x\u01a1 m\u1ed7i l\u00e1t ho\u1eb7c kh\u1ea9u ph\u1ea7n.<\/p>\n

\u2022 N\u1ea5u rau v\u1eeba ch\u00edn t\u1edbi.\u00a0Rau n\u1ea5u c\u00e0ng l\u00e2u th\u00ec c\u00e0ng m\u1ea5t nhi\u1ec1u ch\u1ea5t x\u01a1.\u00a0H\u00e3y th\u1eed h\u1ea5p ch\u00fang cho \u0111\u1ebfn khi ch\u00fang m\u1ec1m gi\u00f2n \u0111\u1ec3 gi\u1eef l\u1ea1i h\u1ea7u h\u1ebft h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1.\u00a0Ngo\u00e0i ra, h\u00e3y \u0103n nh\u1eb9 v\u1edbi rau s\u1ed1ng.\u00a0Salad, v\u1edbi c\u00e1c lo\u1ea1i rau v\u00e0 h\u1ea1t ho\u1eb7c c\u00e1c lo\u1ea1i h\u1ea1t ph\u1ee7 l\u00ean tr\u00ean, l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn gi\u00e0u ch\u1ea5t x\u01a1 t\u1ed1t.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ch\u1ebf \u0111\u1ed9 \u0103n chay ch\u1eafc ch\u1eafn c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng t\u1ea5t c\u1ea3 c\u00e1c nhu c\u1ea7u dinh d\u01b0\u1ee1ng c\u1ee7a b\u1ea1n \u2014 \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 \u0103n nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ee7 ch\u1ea5t cho c\u01a1 th\u1ec3.\u00a0Sau \u0111\u00e2y, Thu\u1ea7n Chay chia s\u1ebb c\u00e1c nguy\u00ean t\u1eafc \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh \u0111\u1ec3 c\u00f3 m\u1ed9t ch\u1ebf…<\/p>\n","protected":false},"author":1,"featured_media":158,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"_links":{"self":[{"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/posts\/157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/comments?post=157"}],"version-history":[{"count":1,"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/posts\/157\/revisions"}],"predecessor-version":[{"id":160,"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/posts\/157\/revisions\/160"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/media\/158"}],"wp:attachment":[{"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/media?parent=157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/categories?post=157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/store1.k-tech-services.com\/banhangqr\/wp-json\/wp\/v2\/tags?post=157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}