{"id":1544,"date":"2020-03-12T15:47:23","date_gmt":"2020-03-12T08:47:23","guid":{"rendered":"https:\/\/illume-emag.com\/?p=1544"},"modified":"2022-01-12T11:32:13","modified_gmt":"2022-01-12T19:32:13","slug":"7-loi-ich-khi-theo-phuong-phap-keto","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/7-loi-ich-khi-theo-phuong-phap-keto\/","title":{"rendered":"7 L\u1ee3i \u00edch khi \u0103n theo ph\u01b0\u01a1ng ph\u00e1p KETO"},"content":{"rendered":"

\"\"<\/p>\n

N\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n th\u00ec keto l\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n ho\u00e0n h\u1ea3o nh\u01b0ng ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0y hi\u1ec7u qu\u1ea3 ra sao v\u00e0 nh\u1eefng l\u1ee3i \u00edch c\u1ee7a n\u00f3 l\u00e0 g\u00ec?<\/p>\n

Tr\u1ea1ng th\u00e1i ketosis l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t th\u00f4ng th\u01b0\u1eddng ti\u00eau \u0111\u1ed1t m\u1ee1 v\u00e0 gi\u00fap gi\u1ea3m c\u00e2n nhanh. Khi b\u1ea1n b\u1eaft \u0111\u1ea7u \u0103n theo ch\u1ebf \u0111\u1ed9 keto, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd chuy\u1ec3n h\u00f3a m\u1ee1 th\u00e0nh c\u00e1c ketone \u0111\u1ec3 tr\u1edf th\u00e0nh ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng thi\u1ebft y\u1ebfu. Nh\u1eefng nghi\u00ean c\u1ee9u \u0111\u00e3 ph\u00e1t hi\u1ec7n c\u00e1c c\u00f4ng th\u1ee9c \u0103n theo keto t\u1ed1t nh\u1ea5t c\u1ef1c k\u1ef3 c\u00f3 l\u1ee3i cho vi\u1ec7c gi\u1ea3m c\u00e2n c\u1ee7a b\u1ea1n. T\u1ed1t h\u01a1n h\u1ebft, nh\u1eefng ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0y c\u00f3 hi\u1ec7u qu\u1ea3 nhanh ch\u00f3ng v\u1eady n\u00ean b\u1ea1n s\u1ebd b\u1eaft \u0111\u1ea7u ti\u00eau \u0111\u1ed1t m\u1ee1 v\u00e0 gi\u1ea3m \u0111\u01b0\u1ee3c c\u00e2n ch\u1ec9 trong v\u00e0i tu\u1ea7n.<\/p>\n

B\u1ea1n s\u1ebd h\u1ea1n ch\u1ebf t\u1ed1i \u0111a l\u01b0\u1ee3ng carbohydrate n\u1ea1p v\u00e0o<\/strong><\/p>\n

L\u1ee3i \u00edch ch\u1ee7 y\u1ebfu c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p keto n\u00e0y \u0111\u00f3 l\u00e0 b\u1ea1n kh\u00f4ng \u0103n nhi\u1ec1u l\u01b0\u1ee3ng carbohydrate. Tr\u00ean th\u1ef1c t\u1ebf, b\u1ea1n \u00edt khi \u0103n b\u1ea5t k\u1ef3 l\u01b0\u1ee3ng carbohydrate n\u00e0o khi mu\u1ed1n c\u00f3 tr\u1ea1ng th\u00e1i ketosis. C\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n ch\u1ee7 y\u1ebfu s\u1eed d\u1ee5ng \u0111\u01b0\u1eddng ho\u1eb7c glucose l\u00e0m ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh nh\u01b0ng khi \u0103n theo ph\u01b0\u01a1ng ph\u00e1p keto, h\u00e0m l\u01b0\u1ee3ng glycogen v\u00e0 insulin c\u1ee7a b\u1ea1n s\u1ebd gi\u1ea3m b\u1edbt. \u0110i\u1ec1u n\u00e0y gi\u00fap cho l\u01b0\u1ee3ng m\u1ee1 tr\u1eef trong c\u01a1 th\u1ec3 th\u1ea3i ra c\u00e1c a-x\u00edt b\u00e9o m\u00e0 gan chuy\u1ec3n h\u00f3a ch\u00fang th\u00e0nh c\u00e1c ketone.<\/p>\n

Th\u00f4ng th\u01b0\u1eddng nh\u1eefng ng\u01b0\u1eddi \u0103n theo ch\u1ebf \u0111\u1ed9 keto th\u01b0\u1eddng \u0103n \u00edt h\u01a1n 20 gam carbohydrate m\u1ed7i ng\u00e0y. Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c \u0103n \u00edt h\u01a1n 15 gam m\u1ed7i ng\u00e0y l\u00e0m cho b\u1ea1n r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i ketosis \u1edf m\u1ee9c \u0111\u1ed9 cao.<\/p>\n

Lo\u1ea1i b\u1ecf m\u1ee5n<\/strong><\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 \u0111\u01b0\u1eddng huy\u1ebft \u0111\u01b0\u1ee3c bi\u1ebft l\u00e0 g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 m\u1ed9t s\u1ed1 lo\u1ea1i da n\u00e0o \u0111\u00f3 \u0111\u1eb7c bi\u1ec7t l\u00e0 khi b\u1ea1n \u0103n theo ch\u1ebf \u0111\u1ed9 c\u00f3 l\u01b0\u1ee3ng carbohydrate \u0111\u00e3 qua ch\u1ebf bi\u1ebfn cao. M\u1ed9t nghi\u00ean c\u1ee9u v\u00e0o n\u0103m 2002 cho th\u1ea5y khi l\u01b0\u1ee3ng carbohydrate n\u1ea1p v\u00e0o gi\u1ea3m \u0111i nh\u1edd d\u00f9ng ph\u01b0\u01a1ng ph\u00e1p \u0103n ketogenic, c\u00e1c d\u1ea5u hi\u1ec7u n\u1ed5i m\u1ee5n c\u0169ng gi\u1ea3m theo.<\/p>\n

Nh\u00ecn chung ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh h\u01a1n<\/strong><\/p>\n

Trong khi ph\u01b0\u01a1ng ph\u00e1p keto c\u00f3 th\u1ec3 r\u1ea5t h\u1ea1n ch\u1ebf th\u00ec ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang y\u00eau th\u00edch c\u00e1c c\u00f4ng th\u1ee9c ch\u00fa tr\u1ecdng v\u00e0o c\u00e1c lo\u1ea1i rau c\u1ee7, protein, d\u1ea7u d\u1eeba, s\u1eefa, h\u1ea3i s\u1ea3n, c\u00e1c lo\u1ea1i h\u1ea1t, tr\u1ee9ng v\u00e0 c\u00e0 ph\u00ea kh\u00f4ng \u0111\u01b0\u1eddng. B\u1ea1n s\u1ebd kh\u00f4ng th\u1ea5y b\u1ea5t k\u1ef3 \u0111\u1ed3 \u0103n qua ch\u1ebf bi\u1ebfn s\u1eb5n ho\u1eb7c c\u00e1c th\u00e0nh ph\u1ea7n c\u00f3 ch\u1ee9a \u0111\u01b0\u1eddng nh\u01b0 b\u00e1nh m\u00ec, c\u01a1m, m\u00ec \u1ed1ng, b\u1eafp, khoai t\u00e2y, \u0111\u1eadu, b\u00e1nh n\u01b0\u1edbng, n\u01b0\u1edbc \u00e9p v\u00e0 bia.<\/p>\n

N\u1ebfu b\u1ea1n c\u00f3 c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe nh\u01b0 b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng, ph\u01b0\u01a1ng ph\u00e1p keto c\u1ef1c k\u1ef3 t\u1ed1t n\u1ebfu b\u1ea1n gi\u1ea3m b\u1edbt h\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i \u0111\u1ed3 ng\u1ecdt v\u00e0 th\u1ee9c \u0103n nhanh, thay v\u00e0o \u0111\u00f3 l\u00e0 nh\u1eefng b\u1eefa \u0103n nh\u1eb9 v\u00e0 b\u1eefa ch\u00ednh t\u1ed1t cho s\u1ee9c kh\u1ecfe h\u01a1n ch\u1ee7 y\u1ebfu t\u1eadp trung v\u00e0o protein v\u00e0 rau c\u1ee7. M\u1ed9t s\u1ed1 lo\u1ea1i carbohydrate v\u00e0 \u0111\u01b0\u1eddng v\u1eabn c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c cho ph\u00e9p \u0103n nh\u01b0ng \u0111a ph\u1ea7n ch\u00fang l\u00e0 nh\u1eefng ngu\u1ed3n th\u1ef1c ph\u1ea9m t\u1ef1 nhi\u00ean nh\u01b0 c\u00e1c qu\u1ea3 m\u1ecdng, h\u1ea1t, s\u1eefa v\u00e0 m\u1ed9t s\u1ed1 ch\u1ea5t t\u1ea1o v\u1ecb ng\u1ecdt nh\u00e2n t\u1ea1o.<\/p>\n

T\u0103ng l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o c\u00f3 l\u1ee3i \u0111\u01b0\u1ee3c n\u1ea1p v\u00e0o c\u01a1 th\u1ec3<\/strong><\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 b\u1ecb r\u01a1i v\u00e0o c\u00e1i b\u1eaby ph\u01b0\u01a1ng ph\u00e1p \u0103n \u201ckh\u00f4ng ch\u1ee9a ch\u1ea5t b\u00e9o\u201d nh\u01b0ng ch\u1ea5t b\u00e9o kh\u00f4ng h\u1eb3n l\u00e0 kh\u00f4ng t\u1ed1t. Th\u1ef1c t\u1ebf th\u00ec vi\u1ec7c t\u0103ng c\u01b0\u1eddng l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o t\u1ed1t cho s\u1ee9c kh\u1ecfe n\u1ea1p v\u00e0o l\u00e0m t\u0103ng c\u01a1 h\u1ed9i b\u01b0\u1edbc v\u00e0o v\u00e0 duy tr\u00ec tr\u1ea1ng th\u00e1i ketosis. C\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n Ketogenic \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 v\u00ec m\u1ee5c \u0111\u00edch c\u00e2n n\u1eb7ng gi\u00fap l\u00e0m t\u0103ng trao \u0111\u1ed5i ch\u1ea5t trong c\u01a1 th\u1ec3 v\u00e0 \u0111\u00f2i h\u1ecfi b\u1ea1n ph\u1ea3i \u0103n c\u00e1c ch\u1ea5t b\u00e9o t\u1ed1t m\u1ed9t c\u00e1ch c\u00e2n b\u1eb1ng l\u00e0nh m\u1ea1nh bao g\u1ed3m:<\/p>\n

D\u1ea7u \u00f4 liu
\nD\u1ea7u qu\u1ea3 b\u01a1
\nD\u1ea7u d\u1eeba
\nB\u01a1
\nM\u1ee1<\/p>\n

M\u1eb7c d\u00f9 b\u1ea1n kh\u00f4ng mu\u1ed1n \u0103n qu\u00e1 nhi\u1ec1u calo nh\u01b0ng \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n ph\u1ea3i \u0103n nh\u1eefng lo\u1ea1i ch\u1ea5t b\u00e9o n\u00e0y th\u01b0\u1eddng xuy\u00ean khi l\u00e0m theo ph\u01b0\u01a1ng ph\u00e1p \u0103n keto.<\/p>\n

Nh\u1eefng l\u1ee3i \u00edch b\u1ea3o v\u1ec7 th\u1ea7n kinh trong n\u00e3o c\u1ee7a b\u1ea1n<\/strong><\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y ph\u00e1t hi\u1ec7n c\u00e1c ketone th\u1ef1c s\u1ef1 b\u1ea3o v\u1ec7 v\u00e0 t\u0103ng c\u01b0\u1eddng cho n\u00e3o v\u00e0 h\u1ec7 th\u1ea7n kinh c\u1ee7a b\u1ea1n. \u0110i\u1ec1u n\u00e0y quan tr\u1ecdng \u0111\u1eb7c bi\u1ec7t l\u00e0 cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u1ec3 c\u00f3 kh\u1ea3 n\u0103ng m\u1eafc ch\u1ee9ng b\u1ec7nh m\u1ea5t tr\u00ed nh\u1edb. Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, nh\u1eefng ng\u01b0\u1eddi b\u1ecb m\u1ea5t tr\u00ed nh\u1edb s\u1edbm c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng c\u1ee7a h\u1ecd b\u1eb1ng c\u00e1ch \u0103n theo ch\u1ebf \u0111\u1ed9 keto.<\/p>\n

Ngo\u00e0i ra, c\u00e1c nghi\u00ean c\u1ee9u c\u00f2n cho th\u1ea5y c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n ketogenic \u0111\u00e3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng v\u00e0o nh\u1eefng n\u0103m 1920 \u0111\u1ec3 c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb, nh\u1eadn th\u1ee9c r\u00f5 r\u00e0ng. C\u00e1c ch\u1ebf \u0111\u1ed9 n\u00e0y c\u00f2n c\u00f3 th\u1ec3 ng\u0103n ch\u1eb7n tai bi\u1ebfn v\u00e0 gi\u1ea3m ch\u1ee9ng \u0111au n\u1eeda \u0111\u1ea7u.<\/p>\n

Gi\u1ea3m b\u1edbt c\u00e1c tri\u1ec7u ch\u1ee9ng bu\u1ed3ng tr\u1ee9ng \u0111a nang<\/strong><\/p>\n

Ph\u1ee5 n\u1eef nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u l\u1ee3i \u00edch ch\u1ec9 d\u00e0nh cho ph\u00e1i n\u1eef b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p keto khi m\u1eafc tri\u1ec7u ch\u1ee9ng bu\u1ed3ng tr\u1ee9ng \u0111a nang (PCOS). \u0110\u00e2y l\u00e0 m\u1ed9t s\u1ef1 r\u1ed1i lo\u1ea1n h\u00f3oc m\u00f4n c\u00f3 th\u1ec3 l\u00e0m t\u0103ng h\u00f3c m\u00f4n nam gi\u1edbi, bu\u1ed3ng tr\u1ee9ng \u0111a nang v\u00e0 g\u00e2y r\u1ed1i lo\u1ea1n ch\u1ee9c n\u0103ng r\u1ee5ng tr\u1ee9ng. Tri\u1ec7u ch\u1ee9ng bu\u1ed3ng tr\u1ee9ng \u0111a nang c\u00f3 th\u1ec3 x\u1ea3y ra khi c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n c\u00f3 h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u00e0 carbohydrate cao – \u0111\u00e2y c\u0169ng l\u00e0 l\u00ed do tr\u1ea1ng th\u00e1i ketosis c\u00f3 th\u1ec3 lo\u1ea1i b\u1ecf m\u1ed9t s\u1ed1 tri\u1ec7u ch\u1ee9ng ch\u1ec9 trong v\u00e0i tu\u1ea7n. Trong m\u1ed9t nghi\u00ean c\u1ee9u, ph\u1ee5 n\u1eef c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n, c\u00e2n b\u1eb1ng c\u00e1c h\u00f3oc m\u00f4n, c\u1ea3i thi\u1ec7n c\u00e1c t\u1ef7 l\u1ec7 h\u00f3oc m\u00f4n k\u00edch th\u00edch r\u1ee5ng tr\u1ee9ng v\u00e0 c\u00e2n b\u1eb1ng h\u00e0m l\u01b0\u1ee3ng insulin t\u0103ng nhanh.<\/p>\n

H\u1ea1 huy\u1ebft \u00e1p<\/strong><\/p>\n

B\u1ea1n c\u00f3 b\u1ecb v\u1ea5n \u0111\u1ec1 v\u1ec1 tim trong gia \u0111\u00ecnh kh\u00f4ng? N\u1ebfu b\u1ea1n b\u1ecb cao huy\u1ebft \u00e1p, li-p\u00edt trung t\u00ednh cao v\u00e0 l\u01b0\u1ee3ng cholesterol \u1edf m\u1ee9c x\u1ea5u, ketogenic l\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n v\u1eeba gi\u00fap gi\u1ea3m c\u00e2n v\u1eeba \u0111i\u1ec1u tr\u1ecb cho c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe n\u00e0y. B\u1edfi v\u00ec ch\u1ebf \u0111\u1ed9 \u0103n keto c\u00f3 h\u00e0m l\u01b0\u1ee3ng carbohydrate th\u1ea5p v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 fructose, b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u01b0\u1ee3c \u0111\u00e1ng k\u1ec3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch, c\u01a1n \u0111au tim v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tim kh\u00e1c ch\u1ec9 b\u1eb1ng c\u00e1ch \u0103n theo ph\u01b0\u01a1ng ph\u00e1p keto.<\/p>\n

Ngu\u1ed3n: Reliablecounter<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n th\u00ec keto l\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n ho\u00e0n h\u1ea3o nh\u01b0ng ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0y hi\u1ec7u qu\u1ea3 ra sao v\u00e0 nh\u1eefng l\u1ee3i \u00edch c\u1ee7a n\u00f3 l\u00e0 g\u00ec? Tr\u1ea1ng th\u00e1i ketosis l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t th\u00f4ng th\u01b0\u1eddng ti\u00eau \u0111\u1ed1t m\u1ee1 v\u00e0 gi\u00fap gi\u1ea3m c\u00e2n nhanh. Khi b\u1ea1n b\u1eaft \u0111\u1ea7u […]<\/p>\n","protected":false},"author":2,"featured_media":1533,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62,64,66,13290,13291],"tags":[1191,1189],"class_list":{"0":"post-1544","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-song-dep","8":"category-bep-am","9":"category-khoe","10":"category-song-lac-quan","11":"category-song-xanh","12":"tag-an-kieng-keto","13":"tag-phuong-phap-keto"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/1544","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/comments?post=1544"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/1544\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/1533"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=1544"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=1544"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=1544"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}