{"id":34004,"date":"2022-03-31T21:54:01","date_gmt":"2022-04-01T04:54:01","guid":{"rendered":"https:\/\/illume-emag.com\/?p=34004"},"modified":"2022-03-31T21:55:46","modified_gmt":"2022-04-01T04:55:46","slug":"an-chay-dung-cach-co-the-khoe-manh","status":"publish","type":"post","link":"https:\/\/lavyon.com\/vi\/an-chay-dung-cach-co-the-khoe-manh\/","title":{"rendered":"\u0102n chay \u0111\u00fang c\u00e1ch, c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh"},"content":{"rendered":"

\u0102n chay l\u00e0 khuynh h\u01b0\u1edbng th\u1ecbnh h\u00e0nh \u1edf c\u00e1c n\u01b0\u1edbc \u0111ang ph\u00e1t tri\u1ec3n v\u00ec n\u00f3 gi\u00fap ng\u0103n ng\u1eeba \u0111\u01b0\u1ee3c nhi\u1ec1u b\u1ec7nh t\u1eadt. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi kh\u00f4ng \u0103n chay v\u00ec s\u1ee3 thi\u1ebfu ch\u1ea5t. Tuy nhi\u00ean, m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay \u0111\u00fang \u0111\u1eafn s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c nhi\u1ec1u b\u1ec7nh t\u1eadt m\u00e0 v\u1eabn \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe.<\/em><\/p>\n

C\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n chay<\/strong><\/p>\n

Khi n\u00f3i v\u1ec1 ch\u1ebf \u0111\u1ed9 \u0103n chay, ch\u00fang ta th\u01b0\u1eddng ngh\u0129 \u0111\u1ebfn m\u1ed9t\u00a0ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang\u00a0kh\u00f4ng bao g\u1ed3m th\u1ecbt, gia c\u1ea7m ho\u1eb7c c\u00e1. Nh\u01b0ng th\u1ef1c t\u1ebf c\u00f3 nhi\u1ec1u ch\u1ebf \u0111\u1ed9 \u0103n ch\u1ebf \u0111\u1ed9 \u0103n chay kh\u00e1c nhau v\u00e0 m\u1ed7i lo\u1ea1i \u0103n chay l\u1ea1i c\u00f3 nh\u1eefng th\u1ef1c ph\u1ea9m lo\u1ea1i tr\u1eeb kh\u00f4ng gi\u1ed1ng nhau:<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n chay Lacto:<\/em><\/strong>\u00a0lo\u1ea1i tr\u1eeb th\u1ecbt, c\u00e1, th\u1ecbt gia c\u1ea7m v\u00e0 tr\u1ee9ng, c\u0169ng nh\u01b0 th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ee9a ch\u00fang. Ng\u01b0\u1eddi theo ch\u1ebf \u0111\u1ed9 \u0103n chay n\u00e0y s\u1ebd \u0103n c\u00e1c s\u1ea3n ph\u1ea9m s\u1eefa, nh\u01b0 s\u1eefa, ph\u00f4 mai, s\u1eefa chua v\u00e0 b\u01a1.<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n chay Ovo:<\/em><\/strong>\u00a0lo\u1ea1i tr\u1eeb th\u1ecbt, gia c\u1ea7m, h\u1ea3i s\u1ea3n v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa, nh\u01b0ng cho ph\u00e9p tr\u1ee9ng.<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n chay Lacto-ovo:<\/em><\/strong>\u00a0lo\u1ea1i tr\u1eeb th\u1ecbt, c\u00e1 v\u00e0 th\u1ecbt gia c\u1ea7m, nh\u01b0ng cho ph\u00e9p \u0103n c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa v\u00e0 tr\u1ee9ng.<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang ki\u1ec3u pitt\u00f4ng:<\/em><\/strong>\u00a0lo\u1ea1i tr\u1eeb th\u1ecbt v\u00e0 gia c\u1ea7m, s\u1eefa v\u00e0 tr\u1ee9ng, nh\u01b0ng cho ph\u00e9p c\u00e1.<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n chay kh\u00f4ng bao g\u1ed3m th\u1ecbt, th\u1ecbt gia c\u1ea7m, c\u00e1, tr\u1ee9ng v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa – v\u00e0 th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ee9a c\u00e1c s\u1ea3n ph\u1ea9m n\u00e0y.<\/p>\n

M\u1ed9t s\u1ed1 ng\u01b0\u1eddi theo ch\u1ebf \u0111\u1ed9 \u0103n b\u00e1n nguy\u1ec7t\u00a0– c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang flexitarian – ch\u1ee7 y\u1ebfu l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n d\u1ef1a tr\u00ean th\u1ef1c v\u1eadt nh\u01b0ng bao g\u1ed3m th\u1ecbt, s\u1eefa, tr\u1ee9ng, th\u1ecbt gia c\u1ea7m v\u00e0 c\u00e1 trong m\u1ed9t s\u1ed1 l\u01b0\u1ee3ng nh\u1ecf.<\/p>\n

\"\"<\/p>\n

L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n chay<\/strong><\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n chay\u00a0mang \u0111\u1ebfn m\u1ed9t s\u1ed1 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng ch\u1ebf \u0111\u1ed9 \u0103n t\u1ed1t h\u01a1n nh\u1eefng ng\u01b0\u1eddi \u0103n th\u1ecbt. H\u1ecd c\u0169ng n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 r\u1ea5t nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng nh\u01b0 ch\u1ea5t x\u01a1,\u00a0vitamin C,\u00a0vitamin E\u00a0v\u00e0 magie.<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n chay c\u0169ng c\u00f3 th\u1ec3 \u0111em l\u1ea1i nh\u1eefng l\u1ee3i \u00edch kh\u00e1c v\u1ec1 s\u1ee9c kh\u1ecfe:<\/p>\n

Th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n<\/p>\n

Gi\u1ea3m nguy c\u01a1 ung th\u01b0<\/p>\n

\u1ed4n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u<\/p>\n

T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/p>\n

M\u1ed9t s\u1ed1 nh\u01b0\u1ee3c \u0111i\u1ec3m c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n chay<\/strong><\/p>\n

M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay \u0111\u1ea7y \u0111\u1ee7 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c xem l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh v\u00e0 b\u1ed5 d\u01b0\u1ee1ng. Tuy nhi\u00ean, \u0103n chay c\u0169ng bao g\u1ed3m m\u1ed9t s\u1ed1 nh\u01b0\u1ee3c \u0111i\u1ec3m:<\/p>\n

\u0102n chay l\u00e0m t\u0103ng nguy c\u01a1 thi\u1ebfu h\u1ee5t m\u1ed9t s\u1ed1 dinh d\u01b0\u1ee1ng nh\u1ea5t \u0111\u1ecbnh. Th\u1ecbt, gia c\u1ea7m v\u00e0 c\u00e1 cung c\u1ea5p m\u1ed9t l\u01b0\u1ee3ng protein v\u00e0 axit b\u00e9o\u00a0omega-3\u00a0t\u1ed1t. Khi c\u1eaft th\u1ecbt ho\u1eb7c c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt kh\u1ecfi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng th\u00ec c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n nh\u1eadn \u0111\u01b0\u1ee3c c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft t\u1eeb c\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m thay th\u1ebf kh\u00e1c. N\u1ebfu kh\u00f4ng l\u00e2u ng\u00e0y c\u01a1 th\u1ec3 s\u1ebd tr\u1edf n\u00ean thi\u1ebfu h\u1ee5t ch\u1ea5t dinh d\u01b0\u1ee1ng.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi \u0103n chay c\u00f3 nguy c\u01a1 thi\u1ebfu h\u1ee5t protein, canxi, s\u1eaft, i\u1ed1t v\u00e0\u00a0vitamin B12\u00a0cao h\u01a1n. S\u1ef1 thi\u1ebfu h\u1ee5t dinh d\u01b0\u1ee1ng trong c\u00e1c vi ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c tri\u1ec7u ch\u1ee9ng nh\u01b0 m\u1ec7t m\u1ecfi, c\u1ea3m th\u1ea5y y\u1ebfu, thi\u1ebfu m\u00e1u, m\u1ea5t x\u01b0\u01a1ng v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tuy\u1ebfn gi\u00e1p.<\/p>\n

\"\"<\/p>\n

M\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m n\u00ean \u0103n<\/strong><\/p>\n

M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay n\u00ean bao g\u1ed3m m\u1ed9t h\u1ed7n h\u1ee3p \u0111a d\u1ea1ng g\u1ed3m tr\u00e1i c\u00e2y, rau, ng\u0169 c\u1ed1c, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 protein.<\/p>\n

\u0110\u1ec3 thay th\u1ebf protein do th\u1ecbt cung c\u1ea5p trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, h\u00e3y \u0103n th\u00eam nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u protein nh\u01b0 c\u00e1c lo\u1ea1i h\u1ea1t, \u0111\u1eadu, tempeh, \u0111\u1eadu ph\u1ee5 v\u00e0 seitan.<\/p>\n

N\u1ebfu b\u1ea1n tu\u00e2n theo ch\u1ebf \u0111\u1ed9 \u0103n chay Lacto-ovo, tr\u1ee9ng v\u00e0 s\u1eefa c\u0169ng c\u00f3 th\u1ec3 t\u0103ng l\u01b0\u1ee3ng protein c\u1ee7a b\u1ea1n.<\/p>\n

\u0102n th\u1ef1c ph\u1ea9m nguy\u00ean ch\u1ea5t gi\u00e0u dinh d\u01b0\u1ee1ng nh\u01b0 tr\u00e1i c\u00e2y, rau v\u00e0 ng\u0169 c\u1ed1c s\u1ebd cung c\u1ea5p m\u1ed9t lo\u1ea1t c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 l\u1ea5p \u0111\u1ea7y b\u1ea5t k\u1ef3 kho\u1ea3ng tr\u1ed1ng dinh d\u01b0\u1ee1ng n\u00e0o trong ch\u1ebf \u0111\u1ed9 \u0103n chay c\u1ee7a b\u1ea1n.<\/p>\n

M\u1ed9t v\u00e0i lo\u1ea1i th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh \u0111\u1ec3 \u0103n chay:<\/p>\n

Tr\u00e1i c\u00e2y: T\u00e1o, chu\u1ed1i, qu\u1ea3 m\u1ecdng, cam, d\u01b0a, l\u00ea, \u0111\u00e0o<\/p>\n

Rau: Rau xanh, m\u0103ng t\u00e2y, b\u00f4ng c\u1ea3i xanh, c\u00e0 chua, c\u00e0 r\u1ed1t<\/p>\n

C\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c: Quinoa, l\u00faa m\u1ea1ch, ki\u1ec1u m\u1ea1ch, g\u1ea1o, y\u1ebfn m\u1ea1ch<\/p>\n

C\u00e1c lo\u1ea1i \u0111\u1eadu: \u0110\u1eadu l\u0103ng, \u0111\u1eadu H\u00e0 Lan, \u0111\u1eadu xanh.<\/p>\n

C\u00e1c lo\u1ea1i h\u1ea1t: H\u1ea1nh nh\u00e2n, qu\u1ea3 \u00f3c ch\u00f3, h\u1ea1t \u0111i\u1ec1u, h\u1ea1t d\u1ebb,\u00a0h\u1ea1t chia<\/p>\n

Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh: D\u1ea7u d\u1eeba, d\u1ea7u \u00f4 liu, b\u01a1<\/p>\n

Protein: \u0110\u1eadu ph\u1ee5, t\u1ea3o xo\u1eafn, tr\u1ee9ng, c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa<\/p>\n

\"\"<\/p>\n

Nh\u1eefng l\u01b0u \u00fd gi\u00fap b\u1ea1n \u0103n chay \u0111\u00fang c\u00e1ch<\/strong><\/p>\n

L\u1ef1a ch\u1ecdn ch\u1ebf \u0111\u1ed9 \u0103n chay ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ed1i t\u01b0\u1ee3ng<\/em><\/strong><\/p>\n

\u0110\u00e2y l\u00e0 y\u1ebfu t\u1ed1 v\u00f4 c\u00f9ng quan tr\u1ecdng b\u1edfi kh\u00f4ng ph\u1ea3i \u0111\u1ed1i t\u01b0\u1ee3ng n\u00e0o c\u0169ng c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n nh\u01b0 nhau. T\u1ed1t nh\u1ea5t, h\u00e3y l\u1ef1a ch\u1ecdn ch\u1ebf \u0111\u1ed9 \u0103n chay ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh.<\/p>\n

+ Nh\u1eefng \u0111\u1ed1i t\u01b0\u1ee3ng nh\u01b0 tr\u1ebb em, ng\u01b0\u1eddi gi\u00e0 v\u00e0 ph\u1ee5 n\u1eef \u0111ang mang thai hay \u0111ang cho con b\u00fa,\u2026 n\u1ebfu c\u1ea7n \u0103n chay, h\u00e3y \u0103n chay linh ho\u1ea1t. Ch\u1eb3ng h\u1ea1n \u0103n chay nh\u01b0ng k\u1ebft h\u1ee3p u\u1ed1ng s\u1eefa v\u00e0 b\u1ed5 sung tr\u1ee9ng trong ch\u1ebf \u0111\u1ed9 \u0103n h\u00e0ng ng\u00e0y. Ho\u1eb7c \u0103n xen k\u1ebd: M\u1ed9t bu\u1ed5i \u0103n chay r\u1ed3i \u0111\u1ebfn m\u1ed9t bu\u1ed5i \u0103n m\u1eb7n, \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb thi\u1ebfu h\u1ee5t ch\u1ea5t dinh d\u01b0\u1ee1ng v\u00e0 g\u00e2y nh\u1eefng t\u00e1c \u0111\u1ed9ng x\u1ea5u \u0111\u1ebfn s\u1ee9c kh\u1ecfe.<\/p>\n

+ N\u1ebfu kh\u00f4ng ph\u1ea3i l\u00e0 nh\u1eefng \u0111\u1ed1i t\u01b0\u1ee3ng tr\u00ean, b\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn nh\u1eefng ch\u1ebf \u0111\u1ed9 \u0103n chay ph\u00f9 h\u1ee3p v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 nhu c\u1ea7u c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n

S\u1eafp x\u1ebfp kh\u1ea9u ph\u1ea7n \u0103n, th\u1eddi gian \u0103n ph\u00f9 h\u1ee3p<\/em><\/strong><\/p>\n

M\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 \u0111\u1ea3m b\u1ea3o \u0103n chay \u0111\u00fang c\u00e1ch l\u00e0 c\u1ea7n s\u1eafp x\u1ebfp kh\u1ea9u ph\u1ea7n \u0103n c\u0169ng nh\u01b0 th\u1eddi gian \u0103n h\u1ee3p l\u00fd. B\u1ea1n h\u00e3y l\u00ean k\u1ebf ho\u1ea1ch v\u1ec1 kh\u1ea9u ph\u1ea7n \u0103n, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p c\u0169ng nh\u01b0 s\u1ed1 l\u01b0\u1ee3ng b\u1eefa \u0103n v\u00e0 th\u1eddi gian \u0103n trong ng\u00e0y.<\/p>\n

L\u1ef1a ch\u1ecdn nguy\u00ean li\u1ec7u s\u1ea1ch v\u00e0 an to\u00e0n<\/em><\/strong><\/p>\n

N\u00ean l\u1ef1a ch\u1ecdn nh\u1eefng th\u1ef1c ph\u1ea9m t\u01b0\u01a1i ngon, s\u1ea1ch v\u00e0 an to\u00e0n. \u0110\u1ed3ng th\u1eddi n\u00ean \u01b0u ti\u00ean c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ch\u1ebf bi\u1ebfn nh\u01b0 h\u1ea5p, lu\u1ed9c th\u1ef1c ph\u1ea9m.<\/p>\n

T\u00ecm hi\u1ec3u v\u00e0 b\u1ed5 sung th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng<\/em><\/strong><\/p>\n

N\u00ean \u0111a d\u1ea1ng th\u1ef1c ph\u1ea9m trong c\u00e1c b\u1eefa \u0103n \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 dinh d\u01b0\u1ee1ng cho c\u01a1 th\u1ec3. \u0110\u1ec3 tr\u00e1nh vi\u1ec7c thi\u1ebfu h\u1ee5t dinh d\u01b0\u1ee1ng trong ch\u1ebf \u0111\u1ed9 \u0103n chay, b\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m v\u1edbi nhau. Tr\u00e1nh \u0103n \u0111i \u0103n l\u1ea1i m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m ho\u1eb7c ch\u1ec9 \u0103n m\u1ed9t m\u00f3n trong b\u1eefa \u0103n.<\/p>\n

\"\"<\/p>\n

Kh\u00f4ng \u0103n qu\u00e1 nhi\u1ec1u c\u01a1m<\/em><\/strong><\/p>\n

Khi \u0103n chay, nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng \u0103n nhi\u1ec1u c\u01a1m \u0111\u1ec3 no l\u00e2u nh\u01b0ng trong c\u01a1m c\u00f3 l\u01b0\u1ee3ng tinh b\u1ed9t d\u1ed3i d\u00e0o,\u00a0\u0103n nhi\u1ec1u d\u1ec5 l\u00e0m t\u0103ng \u0111\u01b0\u1eddng trong m\u00e1u,<\/strong>\u00a0t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng. Do \u0111\u00f3, ch\u1ec9 \u0103n m\u1ed9t l\u01b0\u1ee3ng c\u01a1m v\u1eeba \u0111\u1ee7, l\u1ef1a ch\u1ecdn th\u00eam c\u00e1c th\u1ef1c ph\u1ea9m kh\u00e1c \u0111\u1ec3 \u0103n ngon, no l\u00e2u.<\/p>\n

Th\u01b0\u1eddng xuy\u00ean thay \u0111\u1ed5i th\u1ef1c \u0111\u01a1n<\/em><\/strong><\/p>\n

Ng\u01b0\u1eddi \u0103n chay \u0111\u00fang c\u00e1ch ph\u1ea3i linh ho\u1ea1t thay \u0111\u1ed5i th\u1ef1c \u0111\u01a1n theo \u00fd th\u00edch ho\u1eb7c theo m\u00f9a. Rau c\u1ee7 qu\u1ea3 t\u01b0\u01a1i trong n\u0103m, m\u00f9a n\u00e0o th\u1ee9c n\u1ea5y. Cu\u1ed1i tu\u1ea7n c\u0169ng l\u00e0 d\u1ecbp \u0111\u1ec3 c\u01a1 th\u1ec3 ngh\u1ec9 x\u1ea3 h\u01a1i sau m\u1ed9t tu\u1ea7n lao \u0111\u1ed9ng v\u1ea5t v\u1ea3. Thay v\u00ec l\u1ecd m\u1ecd v\u00e0o b\u1ebfp, sao b\u1ea1n kh\u00f4ng \u0111\u1ebfn c\u00e1c nh\u00e0 h\u00e0ng chay m\u00e0 t\u1ef1 th\u01b0\u1edfng cho m\u00ecnh c\u00e1c m\u00f3n chay ngon, v\u1eeba l\u00e0 thay \u0111\u1ed5i th\u1ef1c \u0111\u01a1n v\u1eeba gi\u1ea3m t\u1ea3i vi\u1ec7c b\u1ebfp n\u00fac cho m\u00ecnh.<\/p>\n

Nh\u1eefng l\u01b0u \u00fd kh\u00e1c<\/em><\/strong><\/p>\n

Trong ch\u1ebf \u0111\u1ed9 \u0103n chay, th\u1ef1c ph\u1ea9m ch\u1ee7 y\u1ebfu d\u1ef1a v\u00e0o ng\u0169 c\u1ed1c, rau qu\u1ea3 n\u00ean th\u01b0\u1eddng thi\u1ebfu m\u1ed9t s\u1ed1 ch\u1ea5t kho\u00e1ng nh\u01b0 s\u1eaft, k\u1ebdm, vitamin B12<\/sub>…\u00a0\u00a0 C\u1ea7n ch\u1ecdn l\u1ef1a, ph\u1ed1i h\u1ee3p th\u1ef1c ph\u1ea9m v\u00e0 b\u1ed5 sung c\u00e1c vitamin, ch\u1ea5t kho\u00e1ng m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd \u0111\u1ec3 kh\u00f4ng b\u1ecb thi\u1ebfu c\u00e1c acid amin thi\u1ebft y\u1ebfu, vitamin B12<\/sub>, n\u0103ng l\u01b0\u1ee3ng, k\u1ebdm, s\u1eaft.<\/p>\n

Tr\u00e1nh thi\u1ebfu m\u00e1u do thi\u1ebfu s\u1eaft b\u1eb1ng c\u00e1ch \u0103n nhi\u1ec1u rau qu\u1ea3 (\u0111\u1eb7c bi\u1ec7t l\u00e0 cam, chanh, d\u01b0a \u0111\u1ecf, \u1edbt, c\u00e0 chua, b\u00f4ng c\u1ea3i xanh…). Rau qu\u1ea3 c\u00f3 nhi\u1ec1u vitamin C, gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ea5p thu s\u1eaft v\u00e0 l\u1ea5n \u00e1t c\u1ea3 t\u00e1c d\u1ee5ng ng\u0103n c\u1ea3n h\u1ea5p thu s\u1eaft c\u1ee7a acid phytic, acid oxalic, acid tannic…<\/p>\n

\u0110\u1ec3 tr\u00e1nh thi\u1ebfu k\u1ebdm c\u00f3 th\u1ec3 b\u1ed5 sung b\u1eb1ng c\u00e1ch u\u1ed1ng vi\u00ean k\u1ebdm ho\u1eb7c vi\u00ean ch\u1ee9a k\u1ebdm.<\/p>\n

Th\u1ee9c \u0103n th\u1ef1c v\u1eadt gi\u00e0u \u0111\u1ea1m th\u01b0\u1eddng thi\u1ebfu m\u1ed9t s\u1ed1 acid amin thi\u1ebft y\u1ebfu nh\u01b0 lysine (g\u1ea1o, b\u1eafp, l\u00faa m\u1ef3), threonine (g\u1ea1o), tryptophan (b\u1eafp) v\u00e0 methionine (c\u00e1c lo\u1ea1i \u0111\u1eadu). Nh\u01b0ng t\u00ecnh tr\u1ea1ng m\u1ea5t c\u00e2n \u0111\u1ed1i c\u00e1c acid amin s\u1ebd kh\u00f4ng x\u1ea3y ra n\u1ebfu ch\u00fang ta bi\u1ebft c\u00e1ch ph\u1ed1i h\u1ee3p c\u00e1c lo\u1ea1i \u0111\u1ea1m th\u1ef1c v\u1eadt theo c\u00e1ch sau: rau \u0111\u1eadu v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t (V\u00ed d\u1ee5: ch\u00e1o v\u1edbi m\u00e8 v\u00e0 \u0111\u1eadu). Ng\u0169 c\u1ed1c v\u00e0 h\u1ecd rau \u0111\u1eadu (V\u00ed d\u1ee5: c\u01a1m v\u1edbi \u0111\u1eadu, s\u00fap \u0111\u1eadu v\u1edbi b\u00e1nh m\u1ef3…).<\/p>\n

Ngo\u00e0i ra, trong qu\u00e1 tr\u00ecnh ch\u1ebf bi\u1ebfn m\u00f3n chay n\u00ean \u01b0u ti\u00ean c\u00e1c m\u00f3n h\u1ea5p v\u00ec ch\u1ec9 khi h\u1ea5p, c\u00e1c lo\u1ea1i rau c\u1ee7 \u00edt th\u1ea5t tho\u00e1t ch\u1ea5t dinh d\u01b0\u1ee1ng h\u01a1n so v\u1edbi chi\u00ean x\u00e0o. H\u01a1n n\u1eefa, vi\u1ec7c s\u1eed d\u1ee5ng nhi\u1ec1u d\u1ea7u trong m\u00f3n \u0103n chay c\u0169ng s\u1ebd g\u00e2y c\u1ea3m gi\u00e1c ng\u00e1n, kh\u00f4ng ngon mi\u1ec7ng. C\u0169ng kh\u00f4ng n\u00ean tr\u1eef rau c\u1ee7, tr\u00e1i c\u00e2y qu\u00e1 l\u00e2u trong t\u1ee7 l\u1ea1nh s\u1ebd b\u1ecb bi\u1ebfn ch\u1ea5t ho\u1eb7c sinh \u0111\u1ed9c t\u1ed1.<\/p>\n

DT (t\u1ed5ng h\u1ee3p) – Ngu\u1ed3n \u1ea3nh: Internet<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0102n chay l\u00e0 khuynh h\u01b0\u1edbng th\u1ecbnh h\u00e0nh \u1edf c\u00e1c n\u01b0\u1edbc \u0111ang ph\u00e1t tri\u1ec3n v\u00ec n\u00f3 gi\u00fap ng\u0103n ng\u1eeba \u0111\u01b0\u1ee3c nhi\u1ec1u b\u1ec7nh t\u1eadt. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi kh\u00f4ng \u0103n chay v\u00ec s\u1ee3 thi\u1ebfu ch\u1ea5t. Tuy nhi\u00ean, m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay \u0111\u00fang \u0111\u1eafn s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c nhi\u1ec1u b\u1ec7nh t\u1eadt m\u00e0 v\u1eabn \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe. […]<\/p>\n","protected":false},"author":2,"featured_media":34010,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13291],"tags":[14493,14496,14498,14497,2317],"class_list":{"0":"post-34004","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-song-xanh","8":"tag-an-chay","9":"tag-an-chay-dung-cach","10":"tag-che-do-dinh-duong","11":"tag-co-the-khoe-manh","12":"tag-illume"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/34004","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=34004"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/posts\/34004\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media\/34010"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/media?parent=34004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/categories?post=34004"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/vi\/wp-json\/wp\/v2\/tags?post=34004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}