{"id":9247,"date":"2021-03-16T03:39:48","date_gmt":"2021-03-16T03:39:48","guid":{"rendered":"https:\/\/vanhoimoi.org\/?p=9247"},"modified":"2021-03-16T03:41:20","modified_gmt":"2021-03-16T03:41:20","slug":"bi-quyet-giam-can-va-giup-than-hinh-thon-gon","status":"publish","type":"post","link":"https:\/\/vanhoimoi.org\/?p=9247","title":{"rendered":"B\u00ed Quy\u1ebft Gi\u1ea3m C\u00e2n V\u00e0 Gi\u00fap Th\u00e2n H\u00ecnh Thon G\u1ecdn<\/strong>
BS Tr\u1ea7n Vi\u1ec7t C\u01b0\u1eddng<\/span>"},"content":{"rendered":"\n
\"\"
____________________________<\/figcaption><\/figure><\/div>\n\n\n\n

Nh\u1eefng tin t\u1ee9c li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ea7n \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng th\u1eadn tr\u1ecdng, v\u00e0 v\u1edbi s\u1ef1 tham kh\u1ea3o c\u1ee7a b\u00e1c s\u0129 gia \u0111\u00ecnh n\u1ebfu c\u1ea7n<\/em>.<\/span><\/p>\n\n\n\n

Theo c\u01a1 quan CDC, t\u1ea1i Hoa K\u1ef3 c\u00f3 t\u1edbi 42% d\u00e2n s\u1ed1 tr\u00ean 20 tu\u1ed5i b\u1ecb m\u1eadp (obesity), v\u00e0 t\u1edbi 73% d\u00e2n s\u1ed1 c\u00f3 s\u1ed1 c\u00e2n n\u1eb7ng h\u01a1n m\u1ee9c kh\u1ecfe m\u1ea1nh.<\/p>\n\n\n\n

C\u0169ng theo CDC, m\u1eadp ph\u00ec l\u00e0m t\u0103ng nguy c\u01a1 c\u00e1c ch\u1ee9ng b\u1ec7nh cao \u00e1p huy\u1ebft, cao m\u1ee1, ti\u1ec3u \u0111\u01b0\u1eddng, b\u1ec7nh tim m\u1ea1ch v\u00e0 \u0111\u1ed9t qu\u1ef5 n\u00e3o. M\u1eadp ph\u00ec c\u00f2n l\u00e0m t\u0103ng nguy c\u01a1 t\u1eed vong n\u00f3i chung.<\/p>\n\n\n\n

B\u1ed1n \u0111i\u1ec3m tr\u1ee5 c\u1ed1t \u0111\u1ec3 tr\u00e1nh b\u1ec7nh m\u1eadp ph\u00ec, gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 c\u00f3 m\u1ed9t th\u00e2n h\u00ecnh thon g\u1ecdn l\u00e0: \u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh, cu\u1ed9c s\u1ed1ng n\u0103ng \u0111\u1ed9ng, th\u1ec3 thao tim m\u1ea1ch (c\u00e1c h\u00ecnh th\u1ee9c aerobic execises), v\u00e0 th\u1ec3 thao c\u01a1 b\u1eafp (strenghthening excercises).<\/p>\n\n\n\n

Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00ed quy\u1ebft trong cu\u1ed9c s\u1ed1ng th\u01b0\u1eddng nh\u1eadt c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 tr\u00e1nh b\u1ec7nh m\u1eadp:<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n
  1. T\u1eeb b\u1ecf th\u00f3i quen \u0103n u\u1ed1ng kh\u00f4ng l\u00e0nh m\u1ea1nh<\/strong>. Kh\u00f4ng d\u00f9ng c\u00e1c m\u00f3n \u0103n snack nh\u01b0 chips, b\u00e1nh k\u1eb9o. Kh\u00f4ng \u0103n c\u00e1c th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn, c\u00e1c m\u00f3n chi\u00ean v\u00e0 c\u00e1c m\u00f3n \u0103n nhi\u1ec1u ch\u1ea5t \u0111\u01b0\u1eddng. C\u00e1c lo\u1ea1i \u0111\u1ed3 \u0103n n\u00e0y t\u00edch t\u1ee5 t\u1ea1i m\u1ee1 b\u1ee5ng. Khi \u0103n, n\u00ean ng\u1ed3i xu\u1ed1ng v\u00e0 nhai th\u1eadt k\u1ef9 th\u1ee9c \u0103n.<\/li><\/ol>\n\n\n\n
    \"\"<\/figure><\/div>\n\n\n\n

    2. N\u1ea5u \u0103n l\u00e0nh m\u1ea1nh.<\/strong> Tr\u00e1nh \u0103n \u0111\u1ed3 chi\u00ean. C\u00e1c m\u00f3n \u0103n h\u1ea5p ho\u1eb7c lu\u1ed9c t\u1ed1t cho b\u1ea1n h\u01a1n nh\u01b0 rau lu\u1ed9c t\u1ed1t h\u01a1n rau x\u00e0o… Khi \u0103n th\u1ecbt c\u00e1, n\u00ean \u0103n c\u00f9ng v\u1edbi c\u00e1c m\u00f3n rau l\u00e0nh m\u1ea1nh thay v\u00ec pasta hay khoai chi\u00ean.<\/p>\n\n\n\n

    3. U\u1ed1ng th\u1eadt nhi\u1ec1u n\u01b0\u1edbc<\/strong>. N\u00ean c\u1ed1 g\u1eafng u\u1ed1ng 8 ly (8 oz cup) n\u01b0\u1edbc m\u1ed7i ng\u00e0y. U\u1ed1ng n\u01b0\u1edbc nhi\u1ec1u gi\u00fap c\u01a1 th\u1ec3 b\u00e0i ti\u1ebft ch\u1ea5t \u0111\u1ed9c, cung c\u1ea5p n\u01b0\u1edbc cho c\u00e1c t\u1ebf b\u00e0o v\u00e0 gi\u00fap h\u1ec7 ti\u00eau h\u00f3a. Tr\u00e1nh c\u00e1c lo\u1ea1i n\u01b0\u1edbc c\u00f3 nhi\u1ec1u bubbles, \u0111\u01b0\u1eddng v\u00e0 r\u01b0\u1ee3u. N\u00ean u\u1ed1ng n\u01b0\u1edbc l\u00e3 ho\u1eb7c tr\u00e0. C\u00f3 th\u1ec3 d\u00f9ng n\u01b0\u1edbc tr\u00e0 c\u00f3 g\u1eebng ho\u1eb7c chanh.<\/p>\n\n\n\n

    \"\"<\/figure><\/div>\n\n\n\n

    4. D\u00f9ng c\u00e1c m\u00f3n \u0103n cay<\/strong>. \u0102n cay gi\u00fap l\u00e0m gi\u1ea3m \u0111\u00f3i v\u00e0 gi\u00fap ta \u0103n \u00edt h\u01a1n. C\u00e0ng \u0103n cay s\u1edbm h\u01a1n trong ng\u00e0y, c\u00e0ng gi\u00fap gi\u1ea3m \u0111\u00f3i nhi\u1ec1u h\u01a1n. C\u00f3 th\u1ec3 d\u00f9ng \u1edbt  v\u1edbi m\u00f3n tr\u1ee9ng omelet hay \u0103n \u1edbt cay v\u1edbi c\u00e1c m\u00f3n \u0103n s\u00e1ng kh\u00e1c.<\/p>\n\n\n\n

    \"\"<\/figure><\/div>\n\n\n\n

    5. T\u1eadp th\u1ec3 thao gi\u00fap tim \u0111\u1eadp nhanh. <\/strong>Mu\u1ed1n gi\u1ea3m c\u00e2n nhanh c\u1ea7n t\u1eadp c\u00e1c lo\u1ea1i th\u1ec3 d\u1ee5c gi\u00fap tim \u0111\u1eadp nhanh nh\u01b0 nh\u1ea3y gi\u00e2y, ch\u1ea1y nhanh t\u1eebng qu\u00e3ng ng\u1eafn, HIIT training, crossfit workouts…<\/p>\n\n\n\n

    \"\"<\/figure><\/div>\n\n\n\n

    6. \u0102n m\u00f3n \u0103n c\u00f3 nhi\u1ec1u ch\u1ea5t fiber.<\/strong> Kh\u00f4ng n\u00ean \u0103n nhi\u1ec1u g\u1ea1o tr\u1eafng, b\u00e1nh m\u00ec tr\u00e1ng. D\u00f9ng c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m nguy\u00ean h\u1ea1t (whole grain) nh\u01b0 b\u00e1nh m\u00ec n\u00e2u, g\u1ea1o n\u00e2u, c\u00e1c lo\u1ea1i \u0111\u1eadu.. gi\u00fap ta gi\u1ea3m \u0111\u00f3i gi\u1eefa c\u00e1c b\u1eefa \u0103n v\u00e0 c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho sinh ho\u1ea1t h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n

    7. D\u00f9ng s\u1eefa skim milk.<\/strong> Skim milk v\u00e0 0% fat yogurt c\u00f3 nhi\u1ec1u calcium v\u00e0 proteine. Calcium gi\u00fap l\u00e0m gi\u1ea3m m\u1ee1 b\u1ee5ng. V\u00e0 c\u01a1 th\u1ec3 d\u00f9ng nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 bi\u1ebfn d\u01b0\u1ee1ng proteine c\u0169ng g\u00ec\u00fap l\u00e0m b\u1edbt ch\u1ea5t m\u1ee1.<\/p>\n\n\n\n

    \"\"<\/figure><\/div>\n\n\n\n

    8. D\u00f9ng c\u00e1c lo\u1ea1i c\u00e1 \u00edt m\u1ee1.<\/strong> C\u00e1c lo\u1ea1i c\u00e1 \u00edt m\u1ee1 nh\u01b0 pollock v\u00e0 perch r\u1ea5t t\u1ed1t gi\u00fap cho b\u1ee5ng thon g\u1ecdn. c\u0169ng c\u00f3 th\u1ec3 \u0103n c\u00e1c lo\u1ea1i th\u1ecbt gia c\u1ea7m kh\u00f4ng da v\u00e0 kh\u00f4ng x\u01b0\u01a1ng. \u0102n c\u00e1 \u00edt nh\u1ea5t hai l\u1ea7n m\u1ed7i tu\u1ea7n.<\/p>\n\n\n\n

    9. U\u1ed1ng n\u01b0\u1edbc rau v\u00e0 tr\u00e1i c\u00e2y xay.<\/strong> D\u00f9ng nhi\u1ec1u rau v\u00e0 tr\u00e1i c\u00e2y l\u00e0 ph\u01b0\u01a1ng th\u1ebf t\u1ed1t \u0111\u1ec3 gi\u1ea3m c\u00e2n v\u00e0 v\u00f2ng b\u1ee5ng. C\u00f3 th\u1ec3 xay chung nhi\u1ec1u lo\u1ea1i rau v\u00e0 tr\u00e1i c\u00e2y \u0111\u1ec3 d\u00f9ng \u0103n snacks. C\u1ea7n th\u1eadn tr\u1ecdng v\u1ec1 l\u01b0\u1ee3ng calorie trong n\u01b0\u1edbc tr\u00e1i c\u00e2y.<\/p>\n\n\n\n

    \"\"<\/figure><\/div>\n\n\n\n

    10. T\u1eadp th\u1ec3 thao b\u1ee5ng.<\/strong> Ngo\u00e0i vi\u1ec7c xu\u1ed1ng c\u00e2n, c\u00f2n c\u1ea7n t\u1eadp th\u1ec3 thao b\u1ee5ng \u0111\u1ec3 l\u00e0m n\u1ed5i b\u1eafp th\u1ecbt b\u1ee5ng. C\u00f3 th\u1ec3 d\u00f9ng nhi\u1ec1u c\u00e1ch nh\u01b0 leg raise, crunches, rope climbing, boat row…<\/p>\n\n\n\n

    11. \u0102n nhi\u1ec1u rau<\/strong>. Rau l\u00e0 m\u00f3n \u0103n th\u1ea7n d\u01b0\u1ee3c gi\u00fap cho v\u00f2ng b\u1ee5ng thon g\u1ecdn. \u0102n nhi\u1ec1u lo\u1ea1i rau xanh nh\u01b0 broccoli, green bean, peas v\u00e0 spinach. Nh\u1eefng lo\u1ea1i rau n\u00e0y c\u00f3 nhi\u1ec1u ch\u1ea5t s\u1ee3i. N\u00ean n\u1ea5u rau cho v\u1eeba ch\u00edn.<\/p>\n\n\n\n

    12. \u0102n s\u00fap.<\/strong>  \u0102n m\u1ed9t t\u00f4 s\u00fap rau n\u00f3ng tr\u01b0\u1edbc b\u1eefa \u0103n gi\u00fap b\u1ea1n mau no v\u00e0 tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u.<\/p>\n\n\n\n

    BS Tr\u1ea7n Vi\u1ec7t C\u01b0\u1eddng<\/strong><\/p>\n\n\n\n

    <\/p>\n\n\n\n

    <\/p>\n\n\n\n

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

    Nh\u1eefng tin t\u1ee9c li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ea7n \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng th\u1eadn tr\u1ecdng, v\u00e0 v\u1edbi s\u1ef1 tham kh\u1ea3o c\u1ee7a b\u00e1c s\u0129 gia \u0111\u00ecnh n\u1ebfu c\u1ea7n. Theo c\u01a1 quan CDC, t\u1ea1i Hoa K\u1ef3 c\u00f3 t\u1edbi 42% d\u00e2n s\u1ed1 tr\u00ean 20 tu\u1ed5i b\u1ecb m\u1eadp (obesity), v\u00e0 t\u1edbi 73% d\u00e2n s\u1ed1 c\u00f3\u0111\u1ecdc ti\u1ebfp…<\/a><\/span><\/p>\n","protected":false},"author":2,"featured_media":9248,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[62,42],"tags":[231,164,255],"class_list":["entry","author-ntviet","post-9247","post","type-post","status-publish","format-standard","has-post-thumbnail","category-kienthuctongquat","category-tai-lieu","tag-kien-thuc-tong-quat","tag-tin-ngan","tag-y-hoc-thuong-thuc"],"_links":{"self":[{"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/posts\/9247","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9247"}],"version-history":[{"count":0,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/posts\/9247\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/media\/9248"}],"wp:attachment":[{"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9247"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}