{"id":2626,"date":"2015-09-11T15:19:20","date_gmt":"2015-09-11T08:19:20","guid":{"rendered":"https:\/\/thucpham.com\/?p=2626"},"modified":"2025-02-21T09:57:19","modified_gmt":"2025-02-21T02:57:19","slug":"an-chay-co-tot-khong","status":"publish","type":"post","link":"https:\/\/thucpham.com\/vinacom\/an-chay-co-tot-khong\/","title":{"rendered":"Gi\u1ea3i \u0110\u00e1p Th\u1eafc M\u1eafc Cho Vi\u1ec7c \u0102n Chay C\u00f3 T\u1ed1t Kh\u00f4ng?"},"content":{"rendered":"

Khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u t\u00e1c d\u1ee5ng c\u1ee7a vi\u1ec7c \u0103n chay. Kh\u00f4ng nh\u01b0 nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn th\u01b0\u1eddng ngh\u0129, khi \u0103n chay c\u01a1 th\u1ec3 s\u1ebd thi\u1ebfu nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng, nh\u01b0ng th\u1ef1c t\u1ebf th\u00ec ho\u00e0n to\u00e0n ng\u01b0\u1ee3c l\u1ea1i. Khi \u0103n chay ta v\u1eabn c\u00f3 \u0111\u1ee7 m\u1ecdi d\u01b0\u1ee1ng ch\u1ea5t m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n nh\u01b0ng \u1edf d\u1ea1ng l\u00e0nh m\u1ea1nh h\u01a1n.<\/span><\/p>\n

V\u1eady \u0103n chay th\u1ebf n\u00e0o m\u1edbi l\u00e0 t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0103n u\u1ed1ng n\u00e0y c\u00f3 \u0111i\u1ec1u g\u00ec \u0111\u1eb7c bi\u1ec7t m\u00e0 l\u1ea1i \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch \u0111\u1ebfn v\u1eady? H\u00e3y c\u00f9ng Thucpham.com l\u00e0m r\u00f5 v\u1ea5n \u0111\u1ec1 \u0103n chay c\u00f3 t\u1ed1t kh\u00f4ng qua b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y.<\/span><\/p>\n

1. Nh\u1eefng l\u00fd do m\u00e0 b\u1ea1n n\u00ean \u0103n chay th\u01b0\u1eddng xuy\u00ean<\/strong><\/span><\/h2>\n

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

\u0102n chay s\u1ebd gi\u00fap b\u1ea1n c\u00f3 s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 n\u00e2ng cao tu\u1ed5i th\u1ecd. Tuy kh\u00f4ng h\u1ea5p th\u1ee5 c\u00e1c acid amin thi\u1ebft y\u1ebfu t\u1eeb th\u1ecbt \u0111\u1ed9ng v\u1eadt nh\u01b0ng c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m chay<\/a> l\u00e0nh m\u1ea1nh v\u1eabn cho ta \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t, ch\u1ec9 c\u1ea7n bi\u1ebft c\u00e1ch l\u1ef1a ch\u1ecdn nh\u1eefng th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t v\u00e0 \u0103n u\u1ed1ng khoa h\u1ecdc th\u00ec c\u01a1 th\u1ec3 ch\u00fang ta s\u1ebd th\u1eadt s\u1ef1 kh\u1ecfe m\u1ea1nh.<\/span><\/p>\n

C\u01a1 th\u1ec3 con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o \u0111\u1ec3 ph\u00f9 h\u1ee3p \u0103n c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m chay h\u01a1n. Nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng do \u0111\u01b0\u1eddng ti\u00eau h\u00f3a c\u1ee7a con ng\u01b0\u1eddi d\u00e0i g\u1ea5p 10 l\u1ea7n so v\u1edbi chi\u1ec1u d\u00e0i c\u01a1 th\u1ec3, n\u00ean khi \u0103n nhi\u1ec1u th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c \u0111\u1ed9ng v\u1eadt, th\u00ec nguy c\u01a1 c\u00e1c ch\u1ea5t c\u1eb7n b\u00e3 s\u1ebd t\u00edch t\u1ee5 l\u1ea1i trong ru\u1ed9t s\u1ebd cao h\u01a1n, g\u00e2y ra nhi\u1ec1u b\u1ec7nh t\u1eadt h\u01a1n.<\/span><\/p>\n

\u0102n chay l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0103n u\u1ed1ng theo \u0111\u1ea1o ph\u00e1p gi\u00fap con ng\u01b0\u1eddi t\u0129nh t\u00e2m, kh\u1ecfe m\u1ea1nh, hi\u1ec3n h\u00f2a, an vui. Vi\u1ec7c \u0103n c\u00e1c lo\u1ea1i th\u1ea3o m\u1ed9c, rau qu\u1ea3 l\u00e0nh m\u1ea1nh t\u1eeb thi\u00ean nhi\u00ean kh\u00f4ng ch\u1ee9a nhi\u1ec1u ch\u1ea5t g\u00e2y k\u00edch th\u00edch nh\u01b0 th\u1ecbt c\u00e1 s\u1ebd gi\u00fap con ng\u01b0\u1eddi c\u00f3 c\u1ea3m gi\u00e1c b\u00ecnh an h\u01a1n. \u0102n chay gi\u00fap con ng\u01b0\u1eddi b\u00ecnh t\u00e2m v\u00e0 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c t\u00ednh n\u00f3ng n\u1ea3y c\u1ee7a m\u00ecnh h\u01a1n.<\/span><\/p>\n

\"\u0102n<\/a><\/span><\/h3>\n

2. \u0102n chay \u0111\u00fang c\u00e1ch<\/strong><\/span><\/h3>\n

Gi\u1edd th\u00ec b\u1ea1n \u0111\u00e3 c\u00f3 c\u00e2u tr\u1ea3 l\u1eddi cho vi\u1ec7c \u0103n chay c\u00f3 t\u1ed1t kh\u00f4ng? M\u1eb7c d\u00f9 \u0103n chay kh\u00f4ng th\u1ec3 gi\u00fap ta ph\u00f2ng ng\u1eeba \u0111\u01b0\u1ee3c h\u1ebft c\u00e1c b\u1ec7nh nan y nguy hi\u1ec3m nh\u01b0ng n\u00f3 gi\u00fap c\u01a1 th\u1ec3 lu\u00f4n kh\u1ecfe m\u1ea1nh, nh\u1ebd nh\u00e0ng c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn tr\u00ed tu\u1ec7.<\/span><\/p>\n

Tuy c\u00e1c th\u1ef1c ph\u1ea9m chay \u0111\u1ec1u l\u00e0 nh\u1eefng lo\u1ea1i rau, c\u1ee7 qu\u1ea3 thi\u00ean nhi\u00ean v\u00e0 kh\u00f4ng h\u1ec1 c\u00f3 m\u1eb7t c\u1ee7a th\u1ecbt \u0111\u1ed9ng v\u1eadt nh\u01b0ng n\u1ebfu bi\u1ebft \u0111\u01b0\u1ee3c nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m chay n\u00e0o \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t nh\u1ea5t th\u00ec b\u1ea1n v\u1eabn lu\u00f4n c\u00f3 \u0111\u01b0\u1ee3c nh\u1eefng kh\u1ea9u ph\u1ea7n \u0103n \u0111\u1ea3m b\u1ea3o, th\u1eadm ch\u00ed \u0103n chay nhi\u1ec1u c\u00f2n c\u00f3 th\u1ec3 g\u00e2y ra b\u00e9o ph\u00ec, th\u1eeba c\u00e2n.<\/span><\/p>\n

N\u1ebfu kh\u00f4ng ph\u1ea3i l\u00e0 ng\u01b0\u1eddi theo \u0111\u1ea1o ph\u1eadt v\u00e0 l\u00e0 ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh th\u00ec kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i \u0103n chay tr\u01b0\u1eddng. Nh\u1eefng ng\u01b0\u1eddi ch\u1ecdn ph\u01b0\u01a1ng ph\u00e1p \u0103n chay tr\u01b0\u1eddng th\u00ec n\u00ean \u0103n \u0111\u1ea7y \u0111\u1ee7 3 b\u1eefa ch\u00ednh v\u00e0 2 b\u1eefa ph\u1ee5 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 l\u01b0\u1ee3ng d\u01b0\u1ee1ng ch\u1ea5t. Ph\u1ea3i bi\u1ebft c\u00e1ch k\u1ebft h\u1ee3p c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u1ea1m v\u00e0 protein th\u1ef1c v\u1eadt \u0111\u1ec3 c\u00f3 th\u1ec3 kh\u00f4ng b\u1ecb thi\u1ebfu h\u1ee5t b\u1ea5t c\u1ee9 d\u01b0\u1ee1ng ch\u1ea5t n\u00e0o.<\/span><\/p>\n

\"Th\u1ef1c<\/span><\/p>\n

C\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn nh\u1eefng t\u00e1c d\u1ee5ng c\u1ee7a vi\u1ec7c \u0103n chay \u0111\u1ed5i v\u1edbi c\u01a1 th\u1ec3 nh\u01b0 gi\u00fap duy tr\u00ec v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng c\u1ee7a m\u00ecnh \u1edf m\u1ee9c ti\u00eau chu\u1ea9n, ng\u01b0\u1eddi \u0103n chay c\u0169ng \u00edt c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh b\u00e9o ph\u00ec h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0103n th\u1ef1c ph\u1ea9m b\u00ecnh th\u01b0\u1eddng. \u0102n chay c\u0169ng gi\u00fap huy\u1ebft \u00e1p \u1ed5n \u0111\u1ecbnh h\u01a1n nhi\u1ec1u so v\u1edbi vi\u1ec7c \u0103n th\u1ecbt c\u00e1, v\u00e0 \u0111i\u1ec1u n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh b\u1eb1ng c\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc.<\/span><\/p>\n

Nh\u1eefng th\u1ef1c ph\u1ea9m chay c\u00f3 h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t \u0111\u1ea1m, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh n\u00ean nh\u1eefng ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng c\u00f3 h\u00e0m l\u01b0\u1ee3ng cholesteron trong m\u00e1u th\u1ea5p, gi\u1ea3m thi\u1ebfu \u0111\u01b0\u1ee3c nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh v\u1ec1 tim m\u1ea1ch, s\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch, nh\u1ed3i m\u00e1u c\u01a1 tim\u2026<\/span><\/p>\n

\u0102n chay c\u00f3 t\u1ed1t kh\u00f4ng? C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 c\u00f3, b\u1edfi nh\u1eefng th\u1ef1c ph\u1ea9m chay th\u01b0\u1eddng gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 nh\u1eefng kho\u00e1ng ch\u1ea5t l\u00e0nh m\u1ea1nh, r\u1ea5t d\u1ec5 ti\u00eau h\u00f3a, kh\u00f4ng \u0111\u1ec3 l\u1ea1i t\u1ea1p ch\u1ea5t l\u1eafng \u0111\u1ecdng trong c\u01a1 th\u1ec3. Ch\u00ednh v\u00ec v\u1eady m\u00e0 ng\u01b0\u1eddi \u0103n chay gi\u1ea3m \u0111\u01b0\u1ee3c nguy c\u01a1 m\u1eafc b\u1ec7nh s\u1ecfi th\u1eadn, b\u1ec7nh v\u1ec1 gan, m\u1eadt\u2026<\/span><\/p>\n

\"Th\u1ef1c<\/a><\/span><\/h3>\n

3. Nh\u1eefng th\u1ef1c ph\u1ea9m chay m\u00e0 b\u1ea1n n\u00ean s\u1eed d\u1ee5ng<\/strong><\/span><\/h3>\n

Khi \u0111\u00e3 bi\u1ebft \u0111\u01b0\u1ee3c \u0103n chay c\u00f3 t\u1ed1t kh\u00f4ng? B\u1ea1n n\u00ean bi\u1ebft c\u00e1ch ch\u1ecdn c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh nh\u1ea5t \u0111\u1ec3 vi\u1ec7c \u0103n chay th\u1ef1c s\u1ef1 t\u1ed1t cho s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi.<\/span>
\n B\u01a1 \u0111\u1eadu ph\u1ed9ng l\u00e0 th\u1ef1c ph\u1ea9m chay m\u00e0 b\u1ea1n n\u00ean s\u1eed d\u1ee5ng th\u01b0\u1eddng xuy\u00ean. Lo\u1ea1i b\u01a1 n\u00e0y cung c\u1ea5p protein th\u1ef1c v\u1eadt r\u1ea5t l\u00e0nh m\u1ea1nh. Ngo\u00e0i b\u01a1 \u0111\u1eadu ph\u1ed9ng b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i d\u1ea7u th\u1ef1c v\u1eadt gi\u00e0u acid b\u00e9o nh\u01b0 d\u1ea7u oliu, d\u1ea7u h\u1ea1t lanh, d\u1ea7u m\u00e8, d\u1ea7u h\u1ea1t c\u1ea3i, d\u1ea7u t\u1eeb m\u1ea7m l\u00faa m\u1ea1ch\u2026<\/span><\/p>\n

\u0110\u1ed7 \u0111en, \u0111\u1ed7 xanh, \u0111\u1eadu l\u0103ng, \u0111\u1eadu t\u00e2y kh\u00f4ng ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o th\u1ef1c v\u1eadt nh\u01b0ng l\u1ea1i c\u00f3 h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 v\u00e0 protein l\u00e0nh m\u1ea1nh. Nh\u1eefng l\u1ea1i \u0111\u1eadu n\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u00f3 c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n, \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 c\u00f3 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n.<\/span><\/p>\n

\"\u0110\u1eadu<\/a><\/span><\/p>\n

\u0110\u1eadu n\u00e0nh v\u00e0 c\u00e1c ch\u1ebf ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh kh\u00f4ng th\u1ec3 thi\u1ebfu \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0103n chay. \u0110\u1eadu n\u00e0nh \u0111\u01b0\u1ee3c v\u00ed v\u1edbi c\u00e1i t\u00ean th\u1ecbt th\u1ef1c v\u1eadt b\u1edfi n\u00f3 c\u00f3 h\u00e0m l\u01b0\u1ee3ng protein th\u1ef1c v\u1eadt r\u1ea5t cao. H\u01a1n n\u1eefa, nh\u1eefng m\u00f3n \u0103n t\u1eeb \u0111\u1eadu n\u00e0nh v\u00e0 c\u00e1c ch\u1ebf ph\u1ea9m nh\u01b0 n\u01b0\u1edbc t\u01b0\u01a1ng, \u0111\u1eadu h\u0169, t\u00e0o ph\u1edb\u2026l\u1ea1i r\u1ea5t d\u1ec5 \u0103n v\u00e0 c\u00f2n cho ta nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng kh\u00e1c t\u00f9y v\u00e0o c\u00e1ch ch\u1ebf bi\u1ebfn.<\/span><\/p>\n

G\u1ea1o l\u1ee9t l\u00e0 lo\u1ea1i ng\u0169 c\u1ed1c c\u00f3 h\u00e0m l\u01b0\u1ee3ng vitamin nh\u00f3m B r\u1ea5t cao, c\u00f9ng v\u1edbi tinh b\u1ed9t v\u00e0 ch\u1ea5t x\u01a1, g\u1ea1o l\u1ee9t l\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m m\u00e0 b\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn l\u00e0m th\u1ee9c \u0103n ch\u00ednh trong ch\u1ebf \u0111\u1ed9 \u0103n chay c\u1ee7a m\u00ecnh.<\/span><\/p>\n

\"V\u1eebng<\/p>\n

\u0110i k\u00e8m v\u1edbi g\u1ea1o l\u1ee9t l\u00e0 h\u1ea1t v\u1eebng \u0111en, trong lo\u1ea1i h\u1ea1t nh\u1ecf b\u00e9 n\u00e0y c\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t nh\u01b0 protein, canxi, ch\u1ea5t b\u00e9o, ch\u1ea5t \u0111\u1ea1m, \u0111\u01b0\u1eddng b\u1ed9t, s\u1eaft\u2026\u0102n c\u01a1m n\u1ea5u b\u1eb1ng g\u1ea1o l\u1ee9t k\u00e8m v\u1edbi mu\u1ed1i v\u1eebng kh\u00f4ng nh\u1eefng th\u01a1m ngon, l\u00e0nh m\u1ea1nh m\u00e0 con r\u1ea5t \u0111\u1ee7 dinh d\u01b0\u1ee1ng.<\/span><\/p>\n

Xem th\u00eam: <\/span><\/strong><\/p>\n

Th\u1ef1c ph\u1ea9m th\u1ef1c d\u01b0\u1ee1ng \u0111em l\u1ea1i s\u1ef1 nh\u1eb9 nh\u00e0ng cho cu\u1ed9c s\u1ed1ng<\/a><\/span>
\n C\u00e1ch l\u1ef1a ch\u1ecdn v\u00e0 c\u00e2n b\u1eb1ng th\u1ef1c ph\u1ea9m \u00e2m d\u01b0\u01a1ng<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Khoa h\u1ecdc \u0111\u00e3 ch\u1ee9ng minh \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u t\u00e1c d\u1ee5ng c\u1ee7a vi\u1ec7c \u0103n chay. Kh\u00f4ng nh\u01b0 nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn th\u01b0\u1eddng ngh\u0129, khi \u0103n chay c\u01a1 th\u1ec3 s\u1ebd thi\u1ebfu nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng, nh\u01b0ng th\u1ef1c t\u1ebf th\u00ec ho\u00e0n to\u00e0n ng\u01b0\u1ee3c l\u1ea1i. Khi \u0103n chay ta v\u1eabn c\u00f3 \u0111\u1ee7 m\u1ecdi d\u01b0\u1ee1ng ch\u1ea5t m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n nh\u01b0ng…<\/p>\n","protected":false},"author":1,"featured_media":2628,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"mv":{"thumbnail_id":2628,"thumbnail_uri":"https:\/\/thucpham.com\/vinacom\/wp-content\/uploads\/2015\/08\/an-chay.jpg"},"_links":{"self":[{"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/posts\/2626"}],"collection":[{"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/comments?post=2626"}],"version-history":[{"count":1,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/posts\/2626\/revisions"}],"predecessor-version":[{"id":95324,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/posts\/2626\/revisions\/95324"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/media\/2628"}],"wp:attachment":[{"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/media?parent=2626"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/categories?post=2626"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/tags?post=2626"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}