{"id":1690,"date":"2023-04-15T23:43:40","date_gmt":"2023-04-15T16:43:40","guid":{"rendered":"https:\/\/lemitfoods.com\/?p=1690"},"modified":"2023-06-15T23:51:18","modified_gmt":"2023-06-15T16:51:18","slug":"chuyen-gia-chi-cach-an-chay-can-bang-dinh-duong-tot-cho-suc-khoe","status":"publish","type":"post","link":"https:\/\/lemitfoods.com\/en\/chuyen-gia-chi-cach-an-chay-can-bang-dinh-duong-tot-cho-suc-khoe\/","title":{"rendered":"Chuy\u00ean gia ch\u1ec9 c\u00e1ch \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng, t\u1ed1t cho s\u1ee9c kh\u1ecfe"},"content":{"rendered":"<p><em><span style=\"color: #800080;\"><strong>Hi\u1ec7n nay r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi quan t\u00e2m v\u00e0 th\u1ef1c h\u00e0nh \u0103n chay th\u01b0\u1eddng xuy\u00ean, ngo\u00e0i quan \u0111i\u1ec3m v\u1ec1 t\u00f4n gi\u00e1o, ng\u01b0\u1eddi ta \u0103n chay l\u00e0 v\u00ec quan t\u00e2m \u0111\u1ebfn s\u1ee9c kh\u1ecfe.\u00a0Tuy nhi\u00ean,\u00a0\u0103n chay sao \u0111\u1ee7 dinh d\u01b0\u1ee1ng v\u00e0 kh\u00f4ng g\u00e2y h\u1ea1i s\u1ee9c kh\u1ecfe l\u00e0 v\u1ea5n \u0111\u1ec1 kh\u00f4ng \u0111\u01a1n gi\u1ea3n, kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 \u0111\u1ee7 s\u1ef1 hi\u1ec3u bi\u1ebft v\u00e0 ki\u00ean tr\u00ec \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c.<\/strong><\/span><\/em><\/p>\n<hr \/>\n<h3 id=\"1-an-chay-la-gi\"><span style=\"color: #0000ff;\"><b>1.\u00a0\u0102n chay l\u00e0 g\u00ec?<\/b><\/span><\/h3>\n<p>\u0102n chay hay c\u00f2n g\u1ecdi l\u00e0 Vegetarian l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef chung cho m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang kh\u00f4ng ti\u00eau th\u1ee5 th\u1ecbt v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m li\u00ean quan \u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng gi\u1ebft m\u1ed5 \u0111\u1ed9ng v\u1eadt.<\/p>\n<p>Tr\u00ean th\u1ef1c t\u1ebf, \u0103n chay c\u00f3 nhi\u1ec1u tr\u01b0\u1eddng ph\u00e1i kh\u00e1c nhau nh\u01b0ng trong ph\u1ea1m vi b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta ch\u1ec9 ph\u00e2n t\u00edch \u0103n chay \u0111\u01b0\u1ee3c hi\u1ec3u l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng thu\u1ea7n th\u1ef1c v\u1eadt.<\/p>\n<p>Vi\u1ec7c \u0103n chay b\u1eaft ngu\u1ed3n t\u1eeb nhi\u1ec1u l\u00fd do kh\u00e1c nhau: t\u00edn ng\u01b0\u1ee1ng, t\u00f4n gi\u00e1o, gi\u00e1 tr\u1ecb \u0111\u1ea1o \u0111\u1ee9c, s\u1ee9c kh\u1ecfe&#8230; v\u00e0 \u0103n chay \u0111\u01b0\u1ee3c chia th\u00e0nh nhi\u1ec1u ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 h\u00ecnh th\u1ee9c \u0103n kh\u00e1c nhau. Ch\u1ebf \u0111\u1ed9 \u0103n chay ch\u1ec9 g\u1ed3m nh\u1eefng th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb th\u1ef1c v\u1eadt (rau, c\u1ee7, qu\u1ea3, c\u00e1c lo\u1ea1i h\u1ea1t&#8230;), ho\u00e0n to\u00e0n kh\u00f4ng s\u1eed d\u1ee5ng c\u00e1c th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c \u0111\u1ed9ng v\u1eadt nh\u01b0 c\u00e1c lo\u1ea1i th\u1ecbt, c\u00e1 v\u00e0 h\u1ea3i s\u1ea3n.<\/p>\n<figure class=\"VCSortableInPreviewMode\">\n<div><a class=\"detail-img-lightbox\" title=\"\u0102n chay l\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang kh\u00f4ng ti\u00eau th\u1ee5 th\u1ecbt v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt.\" href=\"https:\/\/suckhoedoisong.qltns.mediacdn.vn\/324455921873985536\/2023\/4\/14\/thuc-don-an-chay-truong-du-chat-cach-tap-an-chay-truong-1681439457951952357450.jpg\" target=\"_blank\" rel=\"noopener\" data-fancybox=\"img-lightbox\"><img loading=\"lazy\" decoding=\"async\" id=\"img_571161258898546688\" class=\"lightbox-content aligncenter\" title=\"Chuy\u00ean gia ch\u1ec9 c\u00e1ch \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng  - \u1ea2nh 2.\" src=\"https:\/\/suckhoedoisong.qltns.mediacdn.vn\/thumb_w\/640\/324455921873985536\/2023\/4\/14\/thuc-don-an-chay-truong-du-chat-cach-tap-an-chay-truong-1681439457951952357450.jpg\" alt=\"Chuy\u00ean gia ch\u1ec9 c\u00e1ch \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng  - \u1ea2nh 2.\" width=\"423\" height=\"291\" data-author=\"\" data-original=\"https:\/\/suckhoedoisong.qltns.mediacdn.vn\/324455921873985536\/2023\/4\/14\/thuc-don-an-chay-truong-du-chat-cach-tap-an-chay-truong-1681439457951952357450.jpg\" \/><\/a><\/div>\n<div style=\"text-align: center;\"><span style=\"font-size: 85%;\"><em><span style=\"color: #555555;\">\u0102n chay l\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang kh\u00f4ng ti\u00eau th\u1ee5 th\u1ecbt v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt.<\/span><\/em><\/span><\/div>\n<\/figure>\n<p>Vi\u1ec7c \u0103n chay c\u00f3 nhi\u1ec1u c\u00e1ch \u0103n v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n kh\u00e1c nhau t\u00f9y v\u00e0o nhu c\u1ea7u, ho\u00e0n c\u1ea3nh, l\u00fd do,&#8230; m\u00e0 b\u1ea1n l\u1ef1a ch\u1ecdn ch\u1ebf \u0111\u1ed9 \u0103n ph\u00f9 h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n. \u0102n chay k\u1ef3, \u0103n chay tr\u01b0\u1eddng hay \u0103n thu\u1ea7n chay \u0111\u1ec1u l\u00e0 c\u00e1ch \u0103n u\u1ed1ng c\u1eaft gi\u1ea3m c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt.<\/p>\n<ul>\n<li><i><b>\u0102n chay k\u1ef3<\/b><\/i><b>:\u00a0<\/b>l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n th\u1ef1c v\u1eadt theo m\u1ed9t s\u1ed1 ng\u00e0y c\u1ed1 \u0111\u1ecbnh trong tu\u1ea7n ho\u1eb7c trong th\u00e1ng. Nh\u1eefng ng\u00e0y c\u00f2n l\u1ea1i v\u1eabn c\u00f3 th\u1ec3 \u0103n th\u00eam \u0111\u1ed9ng v\u1eadt.<\/li>\n<li><i><b>\u0102n chay tr\u01b0\u1eddng: <\/b><\/i>l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n kh\u00f4ng bao gi\u1edd s\u1eed d\u1ee5ng c\u00e1c s\u1ea3n ph\u1ea9m th\u1ecbt t\u1eeb \u0111\u1ed9ng v\u1eadt. Ho\u00e0n to\u00e0n ch\u1ec9 s\u1eed d\u1ee5ng th\u1ee9c \u0103n c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb th\u1ef1c v\u1eadt.<\/li>\n<li><i><b>\u0102n thu\u1ea7n chay (c\u00f2n g\u1ecdi l\u00e0 Vegan)<\/b><\/i>: l\u00e0 ch\u1ebf \u0111\u1ed9 nghi\u00eam kh\u1eafc nh\u1ea5t c\u1ee7a vi\u1ec7c \u0103n chay. Ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay lo\u1ea1i b\u1ecf t\u1ea5t c\u1ea3 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt, bao g\u1ed3m c\u1ea3 s\u1eefa, m\u1eadt ong, tr\u1ee9ng&#8230; ho\u1eb7c th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ea5t ph\u1ee5 gia c\u00f3 ngu\u1ed3n g\u1ed1c \u0111\u1ed9ng v\u1eadt ch\u1eb3ng h\u1ea1n nh\u01b0 gelatin ho\u1eb7c v\u00e1ng s\u1eefa.<\/li>\n<\/ul>\n<p>Ngo\u00e0i ra, nh\u1eefng ng\u01b0\u1eddi theo ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay c\u0169ng kh\u00f4ng s\u1eed d\u1ee5ng b\u1ea5t k\u1ef3 s\u1ea3n ph\u1ea9m n\u00e0o \u0111\u01b0\u1ee3c th\u1eed nghi\u1ec7m tr\u00ean \u0111\u1ed9ng v\u1eadt, ho\u1eb7c s\u1eed d\u1ee5ng c\u00e1c trang ph\u1ee5c c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb \u0111\u1ed9ng v\u1eadt (nh\u01b0 gi\u00e0y da, \u00e1o da, \u00e1o l\u00f4ng th\u00fa, l\u00f4ng v\u0169).<\/p>\n<h3 id=\"2-loi-ich-cua-che-do-an-chay\"><span style=\"color: #0000ff;\"><b>2. L\u1ee3i \u00edch c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n chay<\/b><\/span><\/h3>\n<p>Hi\u1ec7n nay, \u0103n chay kh\u00f4ng c\u00f2n ch\u1ec9 gi\u1edbi h\u1ea1n trong t\u00f4n gi\u00e1o, m\u00e0 c\u00f2n \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nh\u01b0 m\u1ed9t li\u1ec7u ph\u00e1p ch\u1eefa b\u1ec7nh b\u1eb1ng \u0103n u\u1ed1ng. S\u1ed1 ng\u01b0\u1eddi \u0103n chay v\u1eabn chi\u1ebfm m\u1ed9t t\u1ef7 l\u1ec7 nh\u1ecf trong d\u00e2n s\u1ed1, nh\u01b0ng s\u1ed1 l\u01b0\u1ee3ng c\u1ee7a h\u1ecd \u0111\u00e3 t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3 trong v\u00e0i n\u0103m qua.<\/p>\n<p>Ng\u00e0y c\u00e0ng c\u00f3 nhi\u1ec1u ng\u01b0\u1eddi theo ph\u01b0\u01a1ng ph\u00e1p \u0103n chay v\u1edbi quan ni\u1ec7m \u0111\u1ec3 thanh l\u1ecdc c\u01a1 th\u1ec3, ph\u00f2ng tr\u00e1nh b\u1ec7nh t\u1eadt, gi\u00fap tinh th\u1ea7n nh\u1eb9 nh\u00f5m h\u01a1n.<\/p>\n<p>H\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i rau, c\u1ee7, qu\u1ea3, h\u1ea1t, c\u00e1c th\u1ee9c \u0103n t\u1eeb th\u1ef1c v\u1eadt th\u01b0\u1eddng ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1, \u00edt cholesterol, gi\u00e0u vitamin; \u0111\u1eb7c bi\u1ec7t nh\u00f3m vitamin A, B, C, E v\u00e0 nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3.<\/p>\n<p>Vi\u1ec7c \u0103n \u0111\u00fang c\u00e1ch c\u00e1c lo\u1ea1i th\u1ee9c \u0103n th\u1ef1c v\u1eadt c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3,\u00a0gi\u00fap gi\u1ea3m c\u00e2n\u00a0c\u0169ng nh\u01b0 ph\u00f2ng ng\u1eeba v\u00e0 h\u1ed7 tr\u1ee3 r\u1ea5t nhi\u1ec1u trong c\u00e1c b\u1ec7nh l\u00fd m\u1ea1n t\u00ednh li\u00ean quan \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng nh\u01b0 b\u00e9o ph\u00ec, t\u0103ng huy\u1ebft \u00e1p, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, b\u1ec7nh tim m\u1ea1ch, b\u1ec7nh ti\u00eau h\u00f3a, lo\u00e3ng x\u01b0\u01a1ng, g\u00f3p ph\u1ea7n\u00a0gi\u1ea3m nguy c\u01a1 ung th\u01b0,\u2026<\/p>\n<p>Nh\u1eefng ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng th\u01b0\u1eddng c\u00f3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y calorie gia t\u0103ng sau m\u1ed7i b\u1eefa \u0103n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0103n m\u1eb7n. Nguy\u00ean nh\u00e2n l\u00e0 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m th\u1ef1c v\u1eadt trong ch\u1ebf \u0111\u1ed9 \u0103n chay th\u01b0\u1eddng d\u1ec5 ti\u00eau h\u00f3a n\u00ean s\u1ebd gi\u00fap c\u01a1 th\u1ec3 t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t. T\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t \u1edf nh\u1eefng ng\u01b0\u1eddi \u0103n chay kh\u00e1 cao n\u00ean s\u1ebd \u0111\u1ed1t ch\u00e1y nhi\u1ec1u ch\u1ea5t b\u00e9o, gi\u00fap gi\u1ea3m t\u00ecnh tr\u1ea1ng th\u1eeba c\u00e2n ho\u1eb7c b\u00e9o ph\u00ec.<\/p>\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n chay t\u0103ng c\u01b0\u1eddng c\u00e1c th\u1ef1c ph\u1ea9m t\u1eeb th\u1ef1c v\u1eadt ch\u1ee9a \u00edt ch\u1ea5t b\u00e9o, nhi\u1ec1u kali, ch\u1ea5t x\u01a1, canxi, magie, vitamin C v\u00e0 vitamin A&#8230; T\u1ea5t c\u1ea3 \u0111\u1ec1u l\u00e0 nh\u1eefng ch\u1ea5t c\u00f3 \u1ea3nh h\u01b0\u1edfng t\u1ed1t \u0111\u1ebfn huy\u1ebft \u00e1p, g\u00f3p ph\u1ea7n duy tr\u00ec huy\u1ebft \u00e1p \u1ed5n \u0111\u1ecbnh cho c\u01a1 th\u1ec3.<\/p>\n<p>Do th\u1ee9c \u0103n chay ch\u1ee9a nhi\u1ec1u x\u01a1, \u00edt b\u00e9o, \u00edt cholesterol, t\u1ef7 l\u1ec7 gi\u1eefa ch\u1ea5t b\u00e9o kh\u00f4ng no v\u00e0 ch\u1ea5t b\u00e9o no cao, n\u00ean ng\u01b0\u1eddi \u0103n chay c\u00f3 l\u01b0\u1ee3ng cholesterol trong m\u00e1u th\u1ea5p. T\u1eeb \u0111\u00f3 s\u1ebd h\u1ea1n ch\u1ebf c\u00e1c nguy c\u01a1 m\u1eafc b\u1ec7nh m\u1ea1ch v\u00e0nh v\u00e0 nh\u1eefng b\u1ec7nh li\u00ean quan kh\u00e1c nh\u01b0 m\u1ee1 m\u00e1u cao, gan nhi\u1ec5m m\u1ee1, \u0111\u1ed9t qu\u1ef5,\u2026<\/p>\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n chay b\u1ed5 sung th\u1ef1c ph\u1ea9m t\u1eeb th\u1ef1c v\u1eadt c\u00f3 l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 h\u00f2a tan cao v\u00e0 gi\u00fap gi\u1eef l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u \u1ed5n \u0111\u1ecbnh, gi\u00fap\u00a0ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft\u00a0v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng.<\/p>\n<p>C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 cho th\u1ea5y, vi\u1ec7c b\u1ed5 sung rau xanh, tr\u00e1i c\u00e2y, c\u00e1c lo\u1ea1i c\u1ee7 qu\u1ea3 v\u00e0 h\u1ea1n ch\u1ebf ti\u00eau th\u1ee5 th\u1ecbt s\u1ebd gi\u00fap l\u00e0m gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh ung th\u01b0 nguy hi\u1ec3m.<\/p>\n<h3 id=\"3-an-chay-khong-dung---hai-nhieu-hon-loi\"><span style=\"color: #0000ff;\"><b>3. \u0102n chay kh\u00f4ng \u0111\u00fang &#8211; h\u1ea1i nhi\u1ec1u h\u01a1n l\u1ee3i<\/b><\/span><\/h3>\n<p>X\u00e9t v\u1ec1 b\u1ea3n ch\u1ea5t th\u00ec ph\u01b0\u01a1ng th\u1ee9c \u0103n chay kh\u00e1 t\u1ed1t, n\u00f3 ch\u1ec9 tr\u1edf n\u00ean ti\u00eau c\u1ef1c khi ch\u00fang ta th\u1ef1c h\u00e0nh \u0103n chay kh\u00f4ng \u0111\u00fang c\u00e1ch.<\/p>\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n chay r\u1ea5t gi\u00e0u ch\u1ea5t x\u01a1. \u0110\u00e2y l\u00e0 m\u1ed9t th\u00e0nh ph\u1ea7n c\u1ee7a th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng ti\u00eau h\u00f3a \u0111\u01b0\u1ee3c v\u00e0 th\u01b0\u1eddng l\u00e0m t\u0103ng l\u01b0\u1ee3ng ch\u1ea5t th\u1ea3i trong qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a. \u0102n c\u00e1c m\u00f3n c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1 th\u00ec c\u1ea7n ph\u1ea3i cung c\u1ea5p cho c\u01a1 th\u1ec3 nhi\u1ec1u n\u01b0\u1edbc hay ch\u1ea5t l\u1ecfng \u0111\u1ec3 gi\u00fap \u0111\u1ea9y ch\u1ea5t x\u01a1 qua ru\u1ed9t d\u1ec5 d\u00e0ng. N\u1ebfu kh\u00f4ng u\u1ed1ng \u0111\u1ee7 l\u01b0\u1ee3ng n\u01b0\u1edbc c\u1ea7n thi\u1ebft \u0111\u1ec3 ti\u00eau h\u00f3a, qu\u00e1 nhi\u1ec1u ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n b\u1ecb t\u00e1o b\u00f3n ho\u1eb7c t\u1eafc ru\u1ed9t.<\/p>\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n chay c\u0169ng c\u00f3 h\u1ea1n ch\u1ebf, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng. V\u00ec h\u1ecd ch\u1ec9 \u0103n nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee7 y\u1ebfu d\u1ef1a v\u00e0o ng\u0169 c\u1ed1c, rau qu\u1ea3, c\u1ee7 v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t n\u00ean th\u01b0\u1eddng b\u1ecb thi\u1ebfu m\u1ed9t s\u1ed1 ch\u1ea5t kho\u00e1ng c\u1ea7n thi\u1ebft nh\u01b0 s\u1eaft, canxi, k\u1ebdm, vitamin B12&#8230;<\/p>\n<p>Vi\u1ec7c thi\u1ebfu s\u1ef1 c\u00f3 m\u1eb7t c\u1ee7a th\u1ee9c \u0103n \u0111\u1ed9ng v\u1eadt trong m\u1ed9t th\u1eddi gian d\u00e0i s\u1ebd khi\u1ebfn c\u00f3 th\u1ec3 thi\u1ebfu \u0111i ngu\u1ed3n \u0111\u1ea1m c\u00f3 gi\u00e1 tr\u1ecb sinh h\u1ecdc cao, v\u1ed1n r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi tr\u1ebb em, ng\u01b0\u1eddi cao tu\u1ed5i v\u00e0 ng\u01b0\u1eddi b\u1ec7nh,&#8230;<\/p>\n<figure class=\"VCSortableInPreviewMode small-img\"><img loading=\"lazy\" decoding=\"async\" id=\"img_571169497079300096\" class=\"lightbox-content aligncenter\" title=\"Chuy\u00ean gia ch\u1ec9 c\u00e1ch \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng  - \u1ea2nh 5.\" src=\"https:\/\/suckhoedoisong.qltns.mediacdn.vn\/324455921873985536\/2023\/4\/14\/vit-quay-chay-1456153458-1681441422472679754697.jpg\" alt=\"Chuy\u00ean gia ch\u1ec9 c\u00e1ch \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng  - \u1ea2nh 5.\" width=\"331\" height=\"243\" data-author=\"\" data-original=\"https:\/\/suckhoedoisong.qltns.mediacdn.vn\/324455921873985536\/2023\/4\/14\/vit-quay-chay-1456153458-1681441422472679754697.jpg\" \/><\/figure>\n<figure class=\"VCSortableInPreviewMode small-img\"><span style=\"color: #555555;\">C\u00e1c m\u00f3n chay c\u00f3 th\u1ec3 ch\u1ee9a nhi\u1ec1u mu\u1ed1i ho\u1eb7c d\u1ea7u m\u1ee1 v\u00e0 tinh b\u1ed9t.<\/span><\/figure>\n<p>Trong khi nh\u1eefng ng\u01b0\u1eddi \u0103n chay c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim th\u1ea5p h\u01a1n th\u00ec h\u1ecd l\u1ea1i \u0111\u1ed3ng th\u1eddi c\u00f3 nguy c\u01a1 b\u1ecb \u0111\u1ed9t qu\u1ef5 cao h\u01a1n. Nguy\u00ean nh\u00e2n \u0111\u01b0\u1ee3c l\u00fd gi\u1ea3i l\u00e0 do m\u1ee9c cholesterol r\u1ea5t th\u1ea5p c\u00f3 li\u00ean quan \u0111\u1ebfn nguy c\u01a1 \u0111\u1ed9t qu\u1ef5 xu\u1ea5t huy\u1ebft cao h\u01a1n, ng\u01b0\u1eddi \u0103n chay c\u00f3 th\u1ec3 thi\u1ebfu h\u1ee5t cholesterol v\u00e0 m\u1ed9t s\u1ed1 ch\u1ea5t dinh d\u01b0\u1ee1ng kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 vitamin B12.<\/p>\n<p>Nhi\u1ec1u ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng \u0103n nhi\u1ec1u tinh b\u1ed9t, nhi\u1ec1u \u0111\u01b0\u1eddng trong kh\u1ea9u ph\u1ea7n \u0103n c\u1ee7a m\u00ecnh, song \u0111\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 l\u1ef1a ch\u1ecdn \u0111\u00fang \u0111\u1eafn. Khi \u0103n qu\u00e1 nhi\u1ec1u tinh b\u1ed9t, \u0111\u01b0\u1eddng s\u1ebd khi\u1ebfn b\u1ea1n b\u1ecb th\u1eeba c\u00e2n trong khi c\u01a1 th\u1ec3 v\u1eabn b\u1ecb thi\u1ebfu ch\u1ea5t, \u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u1ea5t \u0111\u1ea1m v\u00e0 c\u00e1c vi ch\u1ea5t dinh d\u01b0\u1ee1ng.<\/p>\n<p>M\u1ed9t nh\u01b0\u1ee3c \u0111i\u1ec3m kh\u00e1c c\u1ee7a ph\u01b0\u01a1ng th\u1ee9c \u0103n chay \u0111\u00f3 l\u00e0 vi\u1ec7c th\u01b0\u1eddng xuy\u00ean d\u00f9ng nhi\u1ec1u d\u1ea7u m\u1ee1 \u0111\u1ec3\u00a0<a class=\"seo-suggest-link\" title=\"Chuy\u00ean gia ch\u1ec9 ra nh\u1eefng nguy h\u1ea1i cho s\u1ee9c kh\u1ecfe khi \u0103n nhi\u1ec1u \u0111\u1ed3 chi\u00ean r\u00e1n v\u00e0 c\u00e1ch ch\u1ebf bi\u1ebfn l\u00e0nh m\u1ea1nh h\u01a1n\" href=\"https:\/\/suckhoedoisong.vn\/chuyen-gia-chi-ra-nhung-nguy-hai-cho-suc-khoe-khi-an-nhieu-do-chien-ran-va-cach-che-bien-lanh-manh-hon-169230309154154685.htm\" target=\"_blank\" rel=\"noopener\">chi\u00ean, x\u00e0o<\/a>\u00a0ho\u1eb7c d\u00f9ng ch\u1ea5t t\u1ea1o m\u00f9i \u0111\u1ec3 c\u00e1c m\u00f3n chay c\u00f3 v\u1ecb gi\u1ed1ng nh\u01b0 \u0111\u1ed3 m\u1eb7n c\u0169ng l\u00e0 m\u1ed9t b\u1ea5t l\u1ee3i cho nh\u1eefng ng\u01b0\u1eddi \u0103n chay. Vi\u1ec7c ch\u1ebf bi\u1ebfn th\u1ee9c \u0103n v\u1edbi d\u1ea7u m\u1ee1 nhi\u1ec1u l\u00e0m t\u0103ng nguy c\u01a1 c\u00e1c b\u1ec7nh l\u00fd tim m\u1ea1ch, g\u00e2y vi\u00eam, th\u1eeba c\u00e2n, b\u00e9o ph\u00ec,\u2026<\/p>\n<h3 id=\"4-nhung-ai-khong-nen-an-chay\"><span style=\"color: #0000ff;\"><b>4. Nh\u1eefng ai kh\u00f4ng n\u00ean \u0103n chay?<\/b><\/span><\/h3>\n<p>Nh\u1eefng \u0111\u1ed1i t\u01b0\u1ee3ng \u0111ang trong giai \u0111o\u1ea1n \u0111\u1eb7c bi\u1ec7t kh\u00f4ng n\u00ean \u0103n chay nh\u01b0: tr\u1ebb em, ph\u1ee5 n\u1eef mang thai, cho con b\u00fa, b\u1ec7nh nh\u00e2n \u0111ang \u0111i\u1ec1u tr\u1ecb \u0111\u1eb7c bi\u1ec7t nh\u01b0 h\u00f3a tr\u1ecb, sau ph\u1eabu thu\u1eadt c\u1ea7n dinh d\u01b0\u1ee1ng \u0111\u1ec3 ph\u1ee5c h\u1ed3i.<\/p>\n<ul>\n<li>\u0110\u1ed1i v\u1edbi tr\u1ebb em, kh\u00f4ng n\u00ean cho tr\u1ebb em \u0103n chay, b\u1edfi tr\u1ebb em \u0111ang trong \u0111\u1ed9 tu\u1ed5i t\u0103ng tr\u01b0\u1edfng c\u1ea7n l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng \u0111\u1ea7y \u0111\u1ee7 cho qu\u00e1 tr\u00ecnh ph\u00e1t tri\u1ec3n. N\u00ean cho tr\u1ebb \u0103n theo ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111a d\u1ea1ng ngu\u1ed3n th\u1ee9c \u0103n (th\u1ecbt, c\u00e1, tr\u1ee9ng, s\u1eefa, rau xanh, tr\u00e1i c\u00e2y&#8230;) \u0111\u1ec3 tr\u1ebb \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 dinh d\u01b0\u1ee1ng ph\u00e1t tri\u1ec3n t\u1ed1t v\u1ec1 th\u1ec3 ch\u1ea5t v\u00e0 tr\u00ed n\u00e3o.<\/li>\n<li>Ng\u01b0\u1eddi m\u1eb9 mang thai v\u00e0 cho con b\u00fa c\u1ea7n cung c\u1ea5p nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng h\u01a1n \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe cho m\u1eb9 v\u00e0 s\u1ef1 ph\u00e1t tri\u1ec3n to\u00e0n di\u1ec7n c\u1ee7a em b\u00e9.<\/li>\n<li>Nh\u1eefng ng\u01b0\u1eddi b\u1ec7nh \u0111ang trong qu\u00e1 tr\u00ecnh \u0111i\u1ec1u tr\u1ecb c\u1ea7n \u0103n u\u1ed1ng \u0111\u1ee7 ch\u1ea5t \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c \u0111\u1ec1 kh\u00e1ng v\u00e0 n\u00e2ng cao th\u1ec3 tr\u1ea1ng. N\u1ebfu \u0103n chay h\u1ecd d\u1ec5 b\u1ecb thi\u1ebfu m\u00e1u v\u00e0 c\u00e1c vi ch\u1ea5t kh\u00e1c.<\/li>\n<li>Nh\u1eefng ng\u01b0\u1eddi c\u00f3 b\u1ec7nh l\u00fd n\u1ec1n mu\u1ed1n \u0103n chay n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u1ec3 ph\u00e1t hi\u1ec7n s\u1edbm nh\u1eefng r\u1ed1i lo\u1ea1n ho\u1eb7c b\u1ea5t th\u01b0\u1eddng c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n<h3><span style=\"color: #0000ff; font-size: 100%;\"><b>5. L\u01b0u \u00fd khi \u0103n chay \u0111\u1ec3 kh\u00f4ng thi\u1ebfu ch\u1ea5t<\/b><\/span><\/h3>\n<p>\u0110\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 v\u1eabn \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 ch\u1ea5t \u0111\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng v\u00e0 kh\u1ecfe m\u1ea1nh, b\u1ea1n c\u1ea7n l\u01b0u \u00fd cung c\u1ea5p \u0111\u1ee7 5 nh\u00f3m th\u1ef1c ph\u1ea9m sau \u0111\u00e2y cho d\u00f9 b\u1ea1n \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n chay n\u00e0o.<\/p>\n<ul>\n<li><i>Th\u1ef1c ph\u1ea9m ch\u1ee9a protein:<\/i>\u00a0Protein (ch\u1ea5t \u0111\u1ea1m) l\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ef1c k\u1ef3 c\u1ea7n thi\u1ebft \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 duy tr\u00ec c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3. Protein th\u01b0\u1eddng c\u00f3 trong th\u1ecbt v\u00e0 c\u00e1c lo\u1ea1i h\u1ea3i s\u1ea3n. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n mu\u1ed1n \u0103n chay, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng protein t\u1eeb c\u00e1c lo\u1ea1i \u0111\u1eadu, h\u1ea1t kh\u00f4.<\/li>\n<li><i>Nh\u00f3m th\u1ef1c ph\u1ea9m gi\u00e0u canxi:<\/i>\u00a0Canxi kh\u00f4ng ch\u1ec9 gi\u00fap x\u01b0\u01a1ng kh\u1edbp ch\u1eafc kh\u1ecfe m\u00e0 c\u00f2n tham gia v\u00e0o nhi\u1ec1u ch\u1ee9c n\u0103ng c\u1ee7a c\u01a1 th\u1ec3, do \u0111\u00f3, d\u00f9 l\u00e0 ng\u01b0\u1eddi \u0111ang \u0103n chay c\u0169ng kh\u00f4ng \u0111\u01b0\u1ee3c thi\u1ebfu canxi trong m\u1ed7i b\u1eefa \u0103n. B\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung canxi b\u1eb1ng s\u1eefa \u0111\u1eadu n\u00e0nh, n\u01b0\u1edbc cam ho\u1eb7c c\u00e1c lo\u1ea1i rau c\u00f3 m\u00e0u xanh \u0111\u1eadm.<\/li>\n<li><i>Nh\u00f3m th\u1ef1c ph\u1ea9m b\u1ed5 sung s\u1eaft:<\/i>\u00a0Thi\u1ebfu s\u1eaft c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng \u0111au \u0111\u1ea7u, m\u1ec7t m\u1ecfi,&#8230; Do \u0111\u00f3, ng\u01b0\u1eddi \u0103n chay c\u1ea7n \u0103n nhi\u1ec1u c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u s\u1eaft t\u1eeb c\u00e1c lo\u1ea1i h\u1ea1t \u0111\u1eadu, ng\u0169 c\u1ed1c,&#8230;<\/li>\n<li><i>Nh\u00f3m th\u1ef1c ph\u1ea9m b\u1ed5 sung k\u1ebdm:<\/i>\u00a0K\u1ebdm r\u1ea5t c\u1ea7n cho c\u01a1 th\u1ec3 trong qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch. B\u1ea1n c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng l\u01b0\u1ee3ng k\u1ebdm cho c\u01a1 th\u1ec3 t\u1eeb c\u00e1c lo\u1ea1i \u0111\u1eadu v\u00e0 h\u1ea1t kh\u00f4 \u0111\u1ec3 t\u1ea1o \u0111\u01b0\u1ee3c h\u1ec7 mi\u1ec5n d\u1ecbch t\u1ed1t h\u01a1n.<\/li>\n<\/ul>\n<p>M\u1eb7c d\u00f9 \u0103n chay kh\u00f4ng ph\u1ea3i l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh nh\u1ea5t, nh\u01b0ng n\u1ebfu ch\u00fang ta v\u1eabn mu\u1ed1n l\u1ef1a ch\u1ecdn \u0103n chay c\u1ea7n l\u01b0u \u00fd nh\u1eefng \u0111i\u1ec1u sau:<\/p>\n<ul>\n<li>\u0102n \u0111a d\u1ea1ng th\u1ef1c ph\u1ea9m t\u1eeb 15-20 lo\u1ea1i kh\u00e1c nhau, n\u1ebfu t\u1eeb 20-30 lo\u1ea1i th\u00ec r\u1ea5t t\u1ed1t, ch\u1ecdn nhi\u1ec1u lo\u1ea1i rau, c\u1ee7 trong 1 b\u1eefa \u0103n.<\/li>\n<li>N\u1ebfu c\u00f3 \u0103n tr\u1ee9ng, u\u1ed1ng s\u1eefa \u0111\u01b0\u1ee3c th\u00ec s\u1ebd c\u00e2n b\u1eb1ng protein t\u1ed1t h\u01a1n cho c\u01a1 th\u1ec3.<\/li>\n<li>S\u1eed d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1ebf bi\u1ebfn nh\u01b0 h\u1ea5p, lu\u1ed9c, tr\u1ed9n thay v\u00ec chi\u00ean, x\u00e0o, n\u01b0\u1edbng, gi\u1ea3m nguy c\u01a1 th\u1eeba c\u00e2n, b\u00e9o ph\u00ec v\u00e0 c\u00e1c b\u1ec7nh l\u00fd li\u00ean quan.<\/li>\n<li>N\u1ebfu c\u1ea7n thi\u1ebft n\u00ean b\u1ed5 sung m\u1ed9t s\u1ed1 vi ch\u1ea5t \u0111\u1eb7c bi\u1ec7t l\u00e0 B12, canxi, k\u1ebdm, s\u1eaft, magie,\u2026 v\u1edbi s\u1ef1 tham v\u1ea5n c\u1ee7a chuy\u00ean gia dinh d\u01b0\u1ee1ng.<\/li>\n<\/ul>\n<div class=\"detail-author\" style=\"text-align: right;\" data-role=\"author\"><strong><span style=\"font-size: 75%;\"><em>ThS.BS. \u0110\u1eb7ng Ng\u1ecdc H\u00f9ng<\/em><\/span><\/strong><\/div>\n<div class=\"detail-author-ext\" style=\"text-align: right;\" data-role=\"author-ext\"><span style=\"font-size: 75%;\"><em>Vi\u1ec7n tr\u01b0\u1edfng Vi\u1ec7n Nghi\u00ean c\u1ee9u v\u00e0 T\u01b0 v\u1ea5n Dinh d\u01b0\u1ee1ng<\/em><\/span><\/div>\n<div style=\"text-align: right;\" data-role=\"author-ext\"><span style=\"font-size: 75%;\"><em>https:\/\/suckhoedoisong.vn\/chuyen-gia-chi-cach-an-chay-can-bang-dinh-duong-tot-cho-suc-khoe-169230414102851538.htm<\/em><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Hi\u1ec7n nay r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi quan t\u00e2m v\u00e0 th\u1ef1c h\u00e0nh \u0103n chay th\u01b0\u1eddng xuy\u00ean, ngo\u00e0i quan \u0111i\u1ec3m v\u1ec1 t\u00f4n gi\u00e1o, ng\u01b0\u1eddi ta \u0103n chay l\u00e0 v\u00ec quan t\u00e2m \u0111\u1ebfn s\u1ee9c kh\u1ecfe.\u00a0Tuy nhi\u00ean,\u00a0\u0103n chay sao \u0111\u1ee7 dinh d\u01b0\u1ee1ng v\u00e0 kh\u00f4ng g\u00e2y h\u1ea1i s\u1ee9c kh\u1ecfe l\u00e0 v\u1ea5n \u0111\u1ec1 kh\u00f4ng \u0111\u01a1n gi\u1ea3n, kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 \u0111\u1ee7&#8230;<\/p>","protected":false},"author":3,"featured_media":1410,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_stopmodifiedupdate":false,"_modified_date":"","footnotes":""},"categories":[33],"tags":[],"class_list":["post-1690","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoa-hoc-thuong-thuc"],"jetpack_featured_media_url":"https:\/\/lemitfoods.com\/wp-content\/uploads\/2023\/06\/Thit-TV-05.jpg","_links":{"self":[{"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/posts\/1690","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/comments?post=1690"}],"version-history":[{"count":1,"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/posts\/1690\/revisions"}],"predecessor-version":[{"id":1691,"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/posts\/1690\/revisions\/1691"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/media\/1410"}],"wp:attachment":[{"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/media?parent=1690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/categories?post=1690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lemitfoods.com\/en\/wp-json\/wp\/v2\/tags?post=1690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}