{"id":2682,"date":"2015-08-27T14:28:49","date_gmt":"2015-08-27T07:28:49","guid":{"rendered":"https:\/\/thucpham.com\/?p=2682"},"modified":"2025-02-21T10:18:36","modified_gmt":"2025-02-21T03:18:36","slug":"thuc-don-an-chay-hang-ngay","status":"publish","type":"post","link":"https:\/\/thucpham.com\/vinacom\/thuc-don-an-chay-hang-ngay\/","title":{"rendered":"Kinh Nghi\u1ec7m Thi\u1ebft K\u1ebf Th\u1ef1c \u0110\u01a1n \u0102n Chay H\u00e0ng Ng\u00e0y L\u00e0nh M\u1ea1nh"},"content":{"rendered":"

Ng\u00e0y nay, kh\u00f4ng ph\u1ea3i ch\u1ec9 nh\u1eefng ng\u01b0\u1eddi theo \u0111\u1ea1o Ph\u1eadt m\u1edbi \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n chay. Nhi\u1ec1u ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng \u0111\u1ec3 c\u00f3 m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, t\u00e2m thanh th\u1ea3n, b\u00ecnh an, c\u00f3 nh\u1eefng ng\u01b0\u1eddi l\u1ea1i \u0103n chay nh\u1eb1m m\u1ee5c \u0111\u00edch gi\u1ea3m c\u00e2n, hay m\u1eafc ph\u1ea3i lo\u1ea1i b\u1ec7nh m\u00e0 b\u1eaft bu\u1ed9c ph\u1ea3i \u0103n chay.<\/span><\/p>\n

M\u1eb7c d\u00f9 \u0103n chay \u0111em l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe nh\u01b0ng l\u00e0m sao \u0111\u1ec3 \u0103n chay \u0111\u00fang c\u00e1ch, \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu trong khi kh\u00f4ng h\u1ec1 s\u1eed d\u1ee5ng b\u1ea5t c\u1ee9 lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c \u0111\u1ed9ng v\u1eadt n\u00e0o. Thucpham.com s\u1ebd m\u00e1ch b\u1ea1n th\u1ef1c \u0111\u01a1n \u0103n chay h\u00e0ng ng\u00e0y, gi\u00fap b\u1ea1n kh\u00f4ng c\u1ea3m th\u1ea5y nh\u00e0m ch\u00e1n v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n chay m\u00e0 c\u01a1 th\u1ec3 lu\u00f4n kh\u1ecfe m\u1ea1nh.<\/span><\/p>\n

1. Th\u1ef1c \u0111\u01a1n \u0103n chay h\u00e0ng ng\u00e0y ch\u1ee9a protein<\/strong><\/span><\/h2>\n

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

Protein l\u00e0 th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng chi\u1ebfm ph\u1ea7n l\u1edbn trong c\u01a1 th\u1ec3 con ng\u01b0\u1eddi, l\u00e0 ngu\u1ed3n cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho m\u1ecdi c\u01a1 quan ho\u1ea1t \u0111\u1ed9ng. Nhu c\u1ea7u protein m\u1ed7i ng\u00e0y c\u1ee7a n\u1eef gi\u1edbi v\u00e0o kho\u1ea3ng 45gr, c\u00f2n \u1edf nam l\u00e0 55 gr. Lo\u1ea1i th\u1ef1c ph\u1ea9m chay ch\u1ee9a nhi\u1ec1u protein \u0111\u00f3 l\u00e0 \u0111\u1eadu v\u00e0 c\u00e1c ch\u1ebf ph\u1ea9m t\u1eeb \u0111\u1eadu. B\u1ea1n c\u00f3 th\u1ec3 ch\u1ebf bi\u1ebfn r\u1ea5t nhi\u1ec1u m\u00f3n \u0103n t\u1eeb \u0111\u1eadu n\u00e0nh, \u0111\u1eadu l\u0103ng, \u0111\u1eadu h\u00e0 lan, \u0111\u1eadu xanh, \u0111\u1eadu \u0111\u1ecf\u2026hay s\u1eed d\u1ee5ng c\u00e1c ch\u1ebf ph\u1ea9m nh\u01b0 s\u1eefa, t\u00e0u ph\u1edb, \u0111\u1eadu ph\u1ee5, n\u01b0\u1edbc t\u01b0\u01a1ng, ph\u00f4 mai, s\u1eefa chua l\u00e0m t\u1eeb \u0111\u1eadu\u2026 Ngo\u00e0i ra, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng ngu\u1ed3n protein th\u1ef1c v\u1eadt trong c\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1t lanh, h\u1ea1t \u0111i\u1ec1u, h\u1ea1t l\u1ea1c, h\u1ea1t v\u1eebng, h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng\u2026Nh\u1eefng lo\u1ea1i h\u1ea1t n\u00e0y th\u00edch h\u1ee3p l\u00e0m c\u00e1c m\u00f3n ph\u1ee5 hay d\u00f9ng \u0111\u1ec3 \u0103n v\u00e0o c\u00e1c b\u1eefa ph\u1ee5 s\u1ebd gi\u00fap b\u1ea1n c\u00f3 th\u00eam \u0111\u01b0\u1ee3c dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft.<\/span><\/p>\n

\"T\u00e0o<\/a><\/span><\/h3>\n

2. Th\u1ef1c \u0111\u01a1n \u0103n chay h\u00e0ng ng\u00e0y ch\u1ee9a s\u1eaft v\u00e0 k\u1ebdm<\/strong><\/span><\/h3>\n

Thi\u1ebfu s\u1eaft c\u01a1 th\u1ec3 s\u1ebd kh\u00f4ng s\u1ea3n sinh ra \u0111\u01b0\u1ee3c nh\u1eefng h\u1ed3ng c\u1ea7u kh\u1ecfe m\u1ea1nh, kh\u00f4ng c\u00f3 \u0111\u1ee7 l\u01b0\u1ee3ng m\u00e1u \u0111\u1ec3 cung c\u1ea5p cho m\u1ecdi c\u01a1 quan trong c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng. V\u00ec s\u1eaft th\u01b0\u1eddng ch\u1ee9a nhi\u1ec1u trong c\u00e1c th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c \u0111\u1ed9ng v\u1eadt, m\u00e0 ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng l\u1ea1i kh\u00f4ng bao gi\u1edd \u0103n th\u1ecbt n\u00ean c\u00f3 nguy c\u01a1 thi\u1ebfu s\u1eaft r\u1ea5t cao. Ch\u00ednh v\u00ec v\u1eady, c\u1ea7n ch\u00fa tr\u1ecdng b\u1ed5 sung ch\u1ea5t s\u1eaft t\u1eeb c\u00e1c lo\u1ea1i th\u1ef1c v\u1eadt kh\u00e1c nhau.<\/span><\/p>\n

Nhu c\u1ea7u s\u1eed d\u1ee5ng ch\u1ea5t s\u1eaft m\u1ed7i ng\u00e0y \u1edf n\u1eef gi\u1edbi d\u01b0\u1edbi 50 tu\u1ed5i l\u00e0 kho\u1ea3ng 18mg, c\u00f2n ph\u1ee5 n\u1eef tr\u00ean 50 tu\u1ed5i th\u00ec con s\u1ed1 n\u00e0y gi\u1ea3m xu\u1ed1ng ch\u1ec9 c\u00f2n 8mg m\u1ed7i ng\u00e0y, b\u1eb1ng v\u1edbi m\u1ed9t nam gi\u1edbi tr\u01b0\u1edfng th\u00e0nh.<\/span><\/p>\n

\"B\u1ed5<\/a><\/span><\/p>\n

C\u00f3 vai tr\u00f2 quan tr\u1ecdng kh\u00f4ng k\u00e9m g\u00ec so v\u1edbi s\u1eaft, k\u1ebdm gi\u00fap cho qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a c\u00e1c ch\u1ea5t trong c\u01a1 th\u1ec3 di\u1ec5n ra nhanh ch\u00f3ng v\u00e0 \u1ed5n \u0111\u1ecbnh h\u01a1n, k\u1ebdm t\u1ed5ng h\u1ee3p protein, ADN, ch\u1ecbu tr\u00e1ch nhi\u1ec7m ch\u00ednh trong vi\u1ec7c ph\u00e2n chia t\u1ebf b\u00e0o.Ngo\u00e0i ra, k\u1ebdm c\u00f3 kh\u1ea3 n\u0103ng ch\u1eefa l\u00e0nh v\u1ebft th\u01b0\u1eddng v\u00e0 t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch.<\/span><\/p>\n

V\u00ec c\u01a1 th\u1ec3 kh\u00f4ng t\u1ef1 s\u1ea3n sinh c\u0169ng kh\u00f4ng d\u1eef tr\u1eef s\u1eaft v\u00e0 k\u1ebdm \u0111\u1ec3 s\u1eed d\u1ee5ng l\u00e2u d\u00e0i n\u00ean hai ch\u1ea5t n\u00e0y nh\u1ea5t \u0111\u1ecbnh ph\u1ea3i \u0111\u01b0\u1ee3c b\u1ed5 sung h\u00e0ng ng\u00e0y.<\/span><\/p>\n

Lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u s\u1eaft v\u00e0 k\u1ebdm c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt m\u00e0 ng\u01b0\u1eddi \u0103n chay n\u00ean s\u1eed d\u1ee5ng \u0111\u00f3 l\u00e0 c\u00e1c lo\u1ea1i rau xanh l\u00e1 nh\u01b0 s\u00fap l\u01a1 xanh, c\u1ea3i xo\u0103n, c\u1ea3i b\u1eafp, c\u1ea3i b\u00f3 x\u00f4i, c\u1ea3i ch\u00edp, rau bina\u2026c\u00e1c lo\u1ea1i h\u1ea1t kh\u00f4 nh\u01b0 h\u1ea1nh nh\u00e2n, h\u1ea1t \u0111i\u1ec1u, h\u01b0\u1edbng d\u01b0\u01a1ng\u2026c\u00e1c lo\u1ea1i \u0111\u1eadu, tr\u00e1i c\u00e2y t\u01b0\u01a1i v\u00e0 tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4, c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t.<\/span><\/p>\n

\"Tr\u00e1i<\/a><\/span><\/h3>\n

3. Th\u1ef1c \u0111\u01a1n \u0103n chay h\u00e0ng ng\u00e0y ch\u1ee9a canxi<\/strong><\/span><\/h3>\n

Kh\u00f4ng c\u1ea7n \u0103n c\u00e1c lo\u1ea1i t\u00f4m, cua, \u1ed1c, c\u00e1\u2026b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 b\u1ed5 sung canxi t\u1eeb c\u00e1c lo\u1ea1i rau nh\u01b0 rau c\u1ea3i xo\u0103n, c\u1ea3i b\u00f3 x\u00f4i, rau ng\u00f3t, rau mu\u1ed1ng, c\u00e1c lo\u1ea1i t\u1ea3o bi\u1ec3n, rong bi\u1ec3n c\u00f3 m\u00e0u xanh, s\u1eefa t\u01b0\u01a1i, s\u1eefa chua\u2026\u00a0<\/span>Thi\u1ebfu canxi b\u1ea1n s\u1ebd r\u1ea5t d\u1ec5 b\u1ecb m\u1eafc b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng, nh\u1ea5t l\u00e0 ph\u1ee5 n\u1eef \u1edf \u0111\u1ed9 tu\u1ed5i ti\u1ec1n m\u00e3n kinh l\u1ea1i c\u1ea7n ch\u00fa tr\u1ecdng b\u1ed5 sung canxi th\u01b0\u1eddng xuy\u00ean. M\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh m\u1ed7i ng\u00e0y c\u1ea7n t\u1eeb 1000 \u0111\u1ebfn 1200 mg canxi cho m\u1ecdi ho\u1ea1t \u0111\u1ed9ng c\u1ea7n thi\u1ebft.<\/span><\/p>\n

\"T\u1ea3o<\/a><\/span><\/h4>\n

4. Th\u1ef1c \u0111\u01a1n \u0103n chay h\u00e0ng ng\u00e0y ch\u1ee9a vitamin B12<\/strong><\/span><\/h4>\n

Vitamin B12 m\u1eb7c d\u00f9 ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n nh\u1ecf trong c\u00e1c vitamin nh\u00f3m B, tuy c\u01a1 th\u1ec3 kh\u00f4ng c\u1ea7n ti\u00eau th\u1ee5 nhi\u1ec1u lo\u1ea1i vitamin n\u00e0y nh\u01b0ng n\u00f3 l\u1ea1i h\u1ebft s\u1ee9c quan tr\u1ecdng \u0111\u1ed1i v\u1edbi vi\u1ec7c duy tr\u00ec c\u1ea5u tr\u00fac t\u1ebf b\u00e0o v\u00e0 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o b\u1ed9.<\/span>
\n Nh\u1eefng ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng kh\u00f4ng s\u1eed d\u1ee5ng s\u1eefa v\u00e0 c\u00e1c ch\u1ebf ph\u1ea9m t\u1eeb s\u1eefa, tr\u1ee9ng gia c\u1ea7m n\u00ean l\u01b0\u1ee3ng vitamin B12 ch\u1ec9 c\u00f3 th\u1ec3 l\u1ea5y t\u1eeb c\u00e1c lo\u1ea1i th\u1ee9c \u0103n t\u1eeb \u0111\u1eadu n\u00e0nh l\u00ean men nh\u01b0 n\u01b0\u1edbc t\u01b0\u01a1ng, s\u1eefa, t\u00e0o ph\u1edb, n\u1ea5m \u0111\u00f4ng c\u00f4, c\u00e1c lo\u1ea1i t\u1ea3o v\u00e0 rong bi\u1ec3n.<\/span><\/p>\n

\"N\u1ea5m<\/a><\/span><\/h4>\n

5. Th\u1ef1c \u0111\u01a1n \u0103n chay h\u00e0ng ng\u00e0y gi\u00e0u c\u00e1c lo\u1ea1i axit b\u00e9o thi\u1ebft y\u1ebfu<\/strong><\/span><\/h4>\n

N\u1ebfu kh\u00f4ng c\u00f3 nh\u1eefng axit n\u00e0y th\u00ec vi\u1ec7c h\u1ea5p th\u1ee5 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng s\u1ebd kh\u00f4ng di\u1ec5n ra m\u1ed9t c\u00e1ch to\u00e0n di\u1ec7n nh\u1ea5t. C\u00e1c vitamin nh\u01b0 A, C, B, E, K, D s\u1ebd kh\u00f4ng \u0111\u01b0\u1ee3c h\u00f2a tan trong ch\u1ea5t b\u00e9o \u0111\u1ec3 chuy\u1ec3n h\u00f3a th\u00e0nh n\u0103ng l\u01b0\u1ee3ng. H\u00e0m l\u01b0\u1ee3ng cholesteron c\u00f3 h\u1ea1i trong m\u00e1u kh\u00f4ng \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t d\u1eabn t\u1edbi c\u00e1c b\u1ec7nh nguy hi\u1ec3m nh\u01b0 s\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch, nh\u1ed3i m\u00e1u c\u01a1 tim, m\u1ee1 m\u00e1u t\u0103ng cao\u2026<\/span><\/p>\n

\"D\u1ea7u<\/a><\/span><\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y c\u00e1c lo\u1ea1i axit b\u00e9o n\u00e0y r\u1ea5t nhi\u1ec1u trong c\u00e1c lo\u1ea1i c\u00e1, tuy nhi\u00ean v\u00ec ng\u01b0\u1eddi \u0103n chay kh\u00f4ng \u0103n c\u00e1 n\u00ean b\u1ea1n c\u00f3 th\u1ec3 chuy\u1ec3n sang \u0103n d\u1ea7u oliu nguy\u00ean ch\u1ea5t, d\u1ea7u \u0111\u1eadu n\u00e0nh, d\u1ea7u m\u00e8, d\u1ea7u h\u1ea1t lanh, b\u01a1 \u0111\u1eadu ph\u1ed9ng, s\u1eefa h\u1ea1t \u0111i\u1ec1u\u2026Ch\u1ec9 c\u1ea7n d\u00f9ng c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y v\u1edbi m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf m\u1ed7i ng\u00e0y l\u00e0 b\u1ea1n s\u1ebd c\u00f3 \u0111\u1ee7 l\u01b0\u1ee3ng axit b\u00e9o c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3.<\/span><\/p>\n

N\u1ebfu bi\u1ebft c\u00e1ch k\u1ebft h\u1ee3p kh\u00e9o l\u00e9o 5 nh\u00f3m th\u1ef1c ph\u1ea9m k\u1ec3 tr\u00ean th\u00ec nh\u1eefng ng\u01b0\u1eddi \u0103n chay s\u1ebd lu\u00f4n c\u00f3 \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft v\u00e0 l\u00e0nh m\u1ea1nh nh\u1ea5t, \u0111\u1ec3 c\u00f3 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng v\u00e0 l\u00e0m vi\u1ec7c b\u00ecnh th\u01b0\u1eddng.<\/span><\/p>\n

B\u00e0i li\u00ean quan:<\/span><\/strong><\/p>\n

Ph\u00f2ng ng\u1eeba b\u1ec7nh t\u1eadt b\u1eb1ng 10 th\u1ef1c ph\u1ea9m gi\u00e0u s\u1eaft<\/a><\/span>
\n Gi\u1ea3i \u0111\u00e1p th\u1eafc m\u1eafc cho vi\u1ec7c \u0103n chay c\u00f3 t\u1ed1t kh\u00f4ng?<\/a><\/span>
\n B\u1ed5 sung th\u1ef1c ph\u1ea9m gi\u00e0u omega 3 \u0111\u1ec3 c\u00f3 tr\u00e1i tim kh\u1ecfe m\u1ea1nh<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Ng\u00e0y nay, kh\u00f4ng ph\u1ea3i ch\u1ec9 nh\u1eefng ng\u01b0\u1eddi theo \u0111\u1ea1o Ph\u1eadt m\u1edbi \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n chay. Nhi\u1ec1u ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng \u0111\u1ec3 c\u00f3 m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, t\u00e2m thanh th\u1ea3n, b\u00ecnh an, c\u00f3 nh\u1eefng ng\u01b0\u1eddi l\u1ea1i \u0103n chay nh\u1eb1m m\u1ee5c \u0111\u00edch gi\u1ea3m c\u00e2n, hay m\u1eafc ph\u1ea3i lo\u1ea1i b\u1ec7nh m\u00e0 b\u1eaft bu\u1ed9c ph\u1ea3i \u0103n…<\/p>\n","protected":false},"author":1,"featured_media":2689,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"mv":{"thumbnail_id":2689,"thumbnail_uri":"https:\/\/thucpham.com\/vinacom\/wp-content\/uploads\/2015\/08\/an-chay-ngon1-300x201.jpg"},"_links":{"self":[{"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/posts\/2682"}],"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=2682"}],"version-history":[{"count":1,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/posts\/2682\/revisions"}],"predecessor-version":[{"id":95353,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/posts\/2682\/revisions\/95353"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/media\/2689"}],"wp:attachment":[{"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/media?parent=2682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/categories?post=2682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thucpham.com\/vinacom\/wp-json\/wp\/v2\/tags?post=2682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}