{"id":680,"date":"2024-06-08T10:48:57","date_gmt":"2024-06-08T03:48:57","guid":{"rendered":"https:\/\/nutrilife.com.vn\/?p=680"},"modified":"2024-06-08T11:49:37","modified_gmt":"2024-06-08T04:49:37","slug":"nhin-an-gian-doan-va-nhung-dieu-ban-can-biet","status":"publish","type":"post","link":"https:\/\/nutrilife.com.vn\/index.php\/2024\/06\/08\/nhin-an-gian-doan-va-nhung-dieu-ban-can-biet\/","title":{"rendered":"NH\u1ecaN \u0102N GI\u00c1N \u0110O\u1ea0N V\u00c0 NH\u1eeeNG \u0110I\u1ec0U B\u1ea0N C\u1ea6N BI\u1ebeT"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

H\u1ea7u h\u1ebft c\u00e1c ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n \u0111\u1ec1u xoay quanh th\u1ef1c ph\u1ea9m b\u1ea1n \u0103n v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng th\u1ee9c \u0103n b\u1ea1n \u0111\u00e3 dung n\u1ea1p v\u00e0o c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y khi\u1ebfn ch\u00fang ta ph\u1ea3i lo\u1ea1i b\u1ecf nh\u1eefng \u201cm\u00f3n t\u1ee7\u201d ra kh\u1ecfi th\u1ef1c \u0111\u01a1n v\u00e0 \u0103n nh\u1eefng m\u00f3n \u0103n \u00edt calo, kh\u00f4ng ngon mi\u1ec7ng. Green Food gi\u1edbi thi\u1ec7u \u0111\u1ebfn b\u1ea1n ph\u01b0\u01a1ng ph\u00e1p Intermittent fasting hay c\u00f2n g\u1ecdi l\u00e0 Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y t\u1eadp trung v\u00e0o th\u1eddi \u0111i\u1ec3m \u0103n, \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e2n n\u1eb7ng mong mu\u1ed1n m\u00e0 v\u1eabn c\u00f3 th\u1ec3 th\u01b0\u1edfng th\u1ee9c nh\u1eefng m\u00f3n \u0103n y\u00eau th\u00edch.<\/p>\n\n\n\n


B\u00ean c\u1ea1nh \u0111\u00f3, ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f2n gi\u00fap ch\u00fang ta ph\u00f2ng tr\u00e1nh \u0111\u01b0\u1ee3c nhi\u1ec1u b\u1ec7nh m\u00e3n t\u00ednh \u0111e d\u1ecda s\u1ee9c kh\u1ecfe.<\/p>\n\n\n\n

1. Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 g\u00ec?<\/strong><\/h2>\n\n\n\n

Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n \u0111\u1ec1 c\u1eadp \u0111\u1ebfn vi\u1ec7c can thi\u1ec7p gi\u1eefa khung th\u1eddi gian nh\u1ecbn \u0103n v\u00e0 \u0103n v\u00e0o m\u1ed9t khung th\u1eddi gian c\u1ee5 th\u1ec3, th\u01b0\u1eddng l\u00e0 t\u1eeb 6 \u0111\u1ebfn 8 gi\u1edd trong ng\u00e0y. V\u00ed d\u1ee5, nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n 16\/8 li\u00ean quan \u0111\u1ebfn vi\u1ec7c h\u1ea1n ch\u1ebf l\u01b0\u1ee3ng th\u1ee9c \u0103n ch\u1ec9 8 gi\u1edd m\u1ed7i ng\u00e0y v\u00e0 ki\u00eang \u0103n trong 16 gi\u1edd c\u00f2n l\u1ea1i. M\u1ed9t s\u1ed1 ch\u1ebf \u0111\u1ed9 \u0103n li\u00ean quan \u0111\u1ebfn vi\u1ec7c nh\u1ecbn \u0103n trong 24 gi\u1edd m\u1ed9t l\u1ea7n ho\u1eb7c hai l\u1ea7n m\u1ed7i tu\u1ea7n ho\u1eb7c c\u1eaft gi\u1ea3m \u0111\u00e1ng k\u1ec3 l\u01b0\u1ee3ng calo m\u1ed9t v\u00e0i ng\u00e0y m\u1ed7i tu\u1ea7n nh\u01b0ng \u0103n u\u1ed1ng b\u00ecnh th\u01b0\u1eddng trong th\u1eddi gian kh\u00e1c.<\/p>\n\n\n\n

M\u1eb7c d\u00f9 h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi th\u1ef1c h\u00e0nh nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/a>, nh\u01b0ng n\u00f3 c\u0169ng c\u00f3 li\u00ean quan \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe kh\u00e1c. Tr\u00ean th\u1ef1c t\u1ebf, c\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, gi\u1ea3m cholesterol v\u00e0 t\u0103ng tu\u1ed5i th\u1ecd. Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n c\u0169ng \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ph\u1ed5 bi\u1ebfn m\u00e0 m\u1ecdi ng\u01b0\u1eddi s\u1eed d\u1ee5ng \u0111\u1ec3 \u0111\u01a1n gi\u1ea3n h\u00f3a cu\u1ed9c s\u1ed1ng c\u1ee7a h\u1ecd v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, ch\u1eb3ng h\u1ea1n nh\u01b0 gi\u1ea3m thi\u1ec3u \u1ea3nh h\u01b0\u1edfng c\u1ee7a l\u00e3o h\u00f3a. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi s\u1eb5n s\u00e0ng b\u1eaft \u0111\u1ea7u nh\u1ecbn \u0103n, \u0111\u1ec3 cho tr\u1ea3i nghi\u1ec7m d\u1ec5 d\u00e0ng v\u00e0 th\u00e0nh c\u00f4ng nh\u1ea5t c\u00f3 th\u1ec3, b\u1ea1n n\u00ean ti\u1ebfn h\u00e0nh x\u00e1c \u0111\u1ecbnh m\u1ee5c ti\u00eau c\u1ee7a c\u00e1 nh\u00e2n, l\u1ef1a ch\u1ecdn ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p, x\u00e1c \u0111\u1ecbnh nhu c\u1ea7u calo c\u1ee7a b\u1ea3n th\u00e2n, x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch \u0103n, theo d\u00f5i l\u01b0\u1ee3ng calories.<\/p>\n\n\n\n

2. T\u00e1c d\u1ee5ng c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n<\/strong><\/h2>\n\n\n\n

M\u1ee5c \u0111\u00edch ch\u00ednh c\u1ee7a “nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n” l\u00e0 \u0111\u1ed1t m\u1ee1, duy tr\u00ec v\u00f3c d\u00e1ng. Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho th\u1ea5y ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f2n c\u00f3 th\u1ec3 mang nhi\u1ec1u l\u1ee3i \u00edch h\u01a1n th\u1ebf.<\/p>\n\n\n\n

M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c \u0111\u0103ng t\u1ea1i T\u1ea1p Ch\u00ed Y Khoa New England \u0111\u00e3 c\u00f4ng b\u1ed1 c\u00e1c l\u1ee3i \u00edch v\u1ec1 s\u1ee9c kh\u1ecfe c\u1ee7a vi\u1ec7c “nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n” bao g\u1ed3m gi\u00fap con ng\u01b0\u1eddi s\u1ed1ng l\u00e2u h\u01a1n, c\u01a1 th\u1ec3 s\u0103n ch\u1eafc v\u00e0 tr\u00ed tu\u1ec7 minh m\u1eabn h\u01a1n.<\/p>\n\n\n\n

C\u00e1c l\u1ee3i \u00edch kh\u00e1c \u0111\u01b0\u1ee3c t\u00f3m t\u1eaft nh\u01b0 sau:<\/p>\n\n\n\n

    \n
  • Kh\u1ea3 n\u0103ng t\u01b0 duy v\u00e0 tr\u00ed nh\u1edb<\/li>\n\n\n\n
  • T\u1ed1t cho tim m\u1ea1ch: gi\u00fap c\u1ea3i thi\u1ec7n b\u1ec7nh t\u0103ng huy\u1ebft \u00e1p.<\/li>\n\n\n\n
  • C\u01a1 th\u1ec3 s\u0103n ch\u1eafc: Nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c nh\u1ecbn \u0103n trong 16 ti\u1ebfng gi\u00fap c\u01a1 th\u1ec3 c\u1ee7a ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 nh\u01b0ng v\u1eabn duy tr\u00ec \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng c\u01a1 b\u1eafp. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111am m\u00ea ch\u1ea1y b\u1ed9, “nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n” gi\u00fap h\u1ecd c\u00f3 th\u1ec3 ch\u1ea1y \u0111\u01b0\u1ee3c qu\u00e3ng \u0111\u01b0\u1eddng xa h\u01a1n.<\/li>\n\n\n\n
  • C\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng b\u00e9o ph\u00ec v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng.<\/li>\n<\/ul>\n\n\n\n

    3. C\u00e1ch th\u1ef1c hi\u1ec7n ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n\n\n\n

    Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n \u0111\u01b0\u1ee3c chia l\u00e0m 2 giai \u0111o\u1ea1n: 8 ti\u1ebfng \u0103n u\u1ed1ng v\u00e0 16 ti\u1ebfng nh\u1ecbn \u0103n. Trong 16 ti\u1ebfng nh\u1ecbn \u0103n, th\u1ee9c u\u1ed1ng m\u00e0 ch\u00fang ta c\u00f3 th\u1ec3 u\u1ed1ng l\u00e0 c\u00e1c lo\u1ea1i n\u01b0\u1edbc kh\u00f4ng c\u00f3 \u0111\u01b0\u1eddng nh\u01b0 n\u01b0\u1edbc l\u1ecdc, tr\u00e0, c\u00e0 ph\u00ea.<\/p>\n\n\n\n

    Trong giai \u0111o\u1ea1n \u0111\u1ea7u \u00e1p d\u1ee5ng, do v\u1eabn c\u00f2n th\u00f3i quen sinh ho\u1ea1t c\u0169, d\u1eabn \u0111\u1ebfn kh\u00f4ng tr\u00e1nh kh\u1ecfi t\u00e2m l\u00fd “th\u00e8m \u0103n” v\u00e0 “\u0103n b\u00f9”. V\u00ec th\u1ebf, khi m\u1edbi b\u1eaft \u0111\u1ea7u, b\u1ea1n c\u00f3 th\u1ec3 \u0103n nh\u1eefng m\u00f3n m\u00ecnh th\u00edch trong 8 ti\u1ebfng \u0103n u\u1ed1ng. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t \u0111a trong vi\u1ec7c gi\u1ea3m c\u00e2n, d\u1ea7n d\u1ea7n ch\u00fang ta n\u00ean thay \u0111\u1ed5i kh\u1ea9u ph\u1ea7n \u0103n \u00edt \u0111\u01b0\u1eddng, tinh b\u1ed9t, b\u1ed5 sung nhi\u1ec1u rau xanh, ng\u0169 c\u1ed1c v\u00e0 c\u00e1c ch\u1ea5t b\u00e9o c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe \u0111\u1ebfn t\u1eeb c\u00e1c lo\u1ea1i h\u1ea1t.<\/p>\n\n\n\n

    4. Nh\u1eefng ch\u00fa \u00fd khi \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n<\/strong><\/h2>\n\n\n\n

    H\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n m\u1ed9t c\u00e1ch an to\u00e0n nh\u01b0 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. Tuy nhi\u00ean, n\u00f3 c\u00f3 th\u1ec3 kh\u00f4ng ph\u1ea3i l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Tr\u1ebb em, ng\u01b0\u1eddi m\u1eafc b\u1ec7nh m\u00e3n t\u00ednh v\u00e0 ph\u1ee5 n\u1eef \u0111ang mang thai ho\u1eb7c cho con b\u00fa n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn \u200b\u200bchuy\u00ean gia ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang n\u00e0y \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 s\u1ebd nh\u1eadn \u0111\u01b0\u1ee3c c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft. Nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng c\u0169ng n\u00ean th\u1eadn tr\u1ecdng, v\u00ec nh\u1ecbn \u0103n c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u nguy hi\u1ec3m v\u00e0 c\u00f3 th\u1ec3 can thi\u1ec7p v\u00e0o m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c.<\/p>\n\n\n\n

    Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 gi\u00fap t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t v\u00e0 \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o \u0111\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n. Khi k\u1ebft h\u1ee3p v\u1edbi c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang kh\u00e1c nh\u01b0 ch\u1ebf \u0111\u1ed9 \u0103n keto, n\u00f3 c\u0169ng c\u00f3 th\u1ec3 l\u00e0m t\u0103ng t\u1ed1c ketosis v\u00e0 gi\u1ea3m t\u00e1c d\u1ee5ng ph\u1ee5 ti\u00eau c\u1ef1c, ch\u1eb3ng h\u1ea1n nh\u01b0 c\u00fam keto. M\u1eb7c d\u00f9 n\u00f3 c\u00f3 th\u1ec3 kh\u00f4ng hi\u1ec7u qu\u1ea3 v\u1edbi t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi, nh\u01b0ng nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n","protected":false},"excerpt":{"rendered":"

    H\u1ea7u h\u1ebft c\u00e1c ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n \u0111\u1ec1u xoay quanh th\u1ef1c ph\u1ea9m b\u1ea1n \u0103n v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng th\u1ee9c \u0103n b\u1ea1n \u0111\u00e3 dung n\u1ea1p v\u00e0o c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y khi\u1ebfn ch\u00fang ta ph\u1ea3i lo\u1ea1i b\u1ecf nh\u1eefng \u201cm\u00f3n t\u1ee7\u201d ra kh\u1ecfi th\u1ef1c \u0111\u01a1n v\u00e0 \u0103n nh\u1eefng m\u00f3n \u0103n \u00edt calo, kh\u00f4ng ngon mi\u1ec7ng. Green Food gi\u1edbi thi\u1ec7u \u0111\u1ebfn b\u1ea1n ph\u01b0\u01a1ng ph\u00e1p Intermittent fasting hay c\u00f2n g\u1ecdi l\u00e0 Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y t\u1eadp trung v\u00e0o th\u1eddi \u0111i\u1ec3m \u0103n, \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e2n n\u1eb7ng mong mu\u1ed1n m\u00e0 v\u1eabn c\u00f3 th\u1ec3 th\u01b0\u1edfng th\u1ee9c nh\u1eefng m\u00f3n \u0103n <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/680"}],"collection":[{"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/comments?post=680"}],"version-history":[{"count":2,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/680\/revisions"}],"predecessor-version":[{"id":792,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/680\/revisions\/792"}],"wp:attachment":[{"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/media?parent=680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/categories?post=680"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/tags?post=680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}