{"id":28609,"date":"2025-06-11T04:19:57","date_gmt":"2025-06-10T21:19:57","guid":{"rendered":"https:\/\/quanghung.name.vn\/suc-khoe\/nen-an-bao-nhieu-bua-mot-ngay-de-giam-can-hieu-qua-ke-ca-bua-phu\/"},"modified":"2025-06-11T04:19:57","modified_gmt":"2025-06-10T21:19:57","slug":"nen-an-bao-nhieu-bua-mot-ngay-de-giam-can-hieu-qua-ke-ca-bua-phu","status":"publish","type":"post","link":"https:\/\/quanghung.name.vn\/?p=28609","title":{"rendered":"N\u00ean \u0103n bao nhi\u00eau b\u1eefa m\u1ed9t ng\u00e0y \u0111\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, k\u1ec3 c\u1ea3 b\u1eefa ph\u1ee5?"},"content":{"rendered":"\n<div class=\"detail-content afcbc-body\" data-role=\"content\" itemprop=\"articleBody\" data-io-article-url=\"https:\/\/thanhnien.vn\/nen-an-bao-nhieu-bua-mot-ngay-de-giam-can-hieu-qua-ke-ca-bua-phu-185250607154016807.htm\">\n<div data-check-position=\"body_start\"><\/div>\n<p>C\u00e1ch m\u1ed9t ng\u01b0\u1eddi ph\u00e2n b\u1ed5 c\u00e1c b\u1eefa \u0103n trong ng\u00e0y, ch\u1eb3ng h\u1ea1n \u0103n bao nhi\u00eau b\u1eefa v\u00e0 kho\u1ea3ng c\u00e1ch gi\u1eefa c\u00e1c b\u1eefa, c\u00f3 kh\u1ea3 n\u0103ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 ki\u1ec3m so\u00e1t c\u1ea3m gi\u00e1c \u0111\u00f3i. \u0110\u00e2y l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea3m c\u00e2n, theo chuy\u00ean trang s\u1ee9c kh\u1ecfe <i>Medical News Today<\/i> (Anh).<\/p>\n<figure class=\"VCSortableInPreviewMode\" type=\"Photo\" style=\"\">\n<div><img decoding=\"async\" loading=\"lazy\" data-author=\"\" id=\"img_160964369412599808\" w=\"1024\" h=\"768\" alt=\"N\u00ean \u0103n bao nhi\u00eau b\u1eefa m\u1ed9t ng\u00e0y \u0111\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, k\u1ec3 c\u1ea3 b\u1eefa ph\u1ee5 ? - \u1ea2nh 1.\" title=\"\" rel=\"lightbox\" photoid=\"160964369412599808\" src=\"https:\/\/images2.thanhnien.vn\/528068263637045248\/2025\/6\/7\/4-an-sang-17492849928061516281330.png\" type=\"photo\" style=\"max-width:100%;\" width=\"1024\" height=\"768\"><\/div><figcaption class=\"PhotoCMS_Caption\">\n<p data-placeholder=\"Nh\u1eadp ch\u00fa th\u00edch \u1ea3nh\">\u0102n s\u00e1ng \u0111\u1ec1u \u0111\u1eb7n v\u1edbi c\u00e1c m\u00f3n l\u00e0nh m\u1ea1nh s\u1ebd gi\u00fap gi\u1ea3m c\u00e2n d\u1ec5 d\u00e0ng h\u01a1n<\/p>\n<\/figcaption><div class=\"PhotoCMS_Author\">\n<p data-placeholder=\"Nh\u1eadp t\u00e1c gi\u1ea3\">\u1ea2NH: AI<\/p>\n<\/div>\n<\/figure>\n<p>M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean chuy\u00ean san <i>American Journal of Clinical Nutrition<\/i> cho th\u1ea5y \u0103n nhi\u1ec1u b\u1eefa nh\u1ecf trong ng\u00e0y v\u1edbi kho\u1ea3ng c\u00e1ch \u0111\u1ec1u \u0111\u1eb7n gi\u00fap duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n. Tr\u1ea1ng th\u00e1i n\u00e0y h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n r\u1ea5t t\u1ed1t. <\/p>\n<p>Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng ph\u00f9 h\u1ee3p v\u1edbi vi\u1ec7c \u0103n nhi\u1ec1u b\u1eefa nh\u1ecf. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u l\u1ea1i th\u1ea5y \u0103n 3 b\u1eefa ch\u00ednh v\u1edbi kho\u1ea3ng c\u00e1ch ph\u00f9 h\u1ee3p gi\u00fap ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo t\u1ed1t h\u01a1n v\u00e0 gi\u1ea3m nguy c\u01a1 \u0103n v\u1eb7t kh\u00f4ng ki\u1ec3m so\u00e1t. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 m\u1ed7i b\u1eefa \u0103n n\u00ean c\u00f3 c\u1ea3 protein, ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh \u0111\u1ec3 gi\u1eef c\u1ea3m gi\u00e1c no l\u00e2u.<\/p>\n<p>Do \u0111\u00f3, \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n t\u1ed1t nh\u1ea5t, vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh kho\u1ea3ng c\u00e1ch gi\u1eefa c\u00e1c b\u1eefa \u0103n v\u00e0 \u0103n bao nhi\u00eau b\u1eefa m\u1ed7i ng\u00e0y c\u1ea7n d\u1ef1a tr\u00ean th\u00f3i quen c\u00e1 nh\u00e2n, m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng v\u00e0 c\u1ea3m gi\u00e1c \u0111\u00f3i c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n<h2>\u0102n hay nh\u1ecbn \u0103n s\u00e1ng gi\u00fap gi\u1ea3m c\u00e2n?<\/h2>\n<p>M\u1ed9t c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi gi\u1ea3m c\u00e2n th\u1eafc m\u1eafc l\u00e0 c\u00f3 n\u00ean \u0103n s\u00e1ng \u0111\u1ec1u \u0111\u1eb7n hay nh\u1ecbn \u0103n s\u00e1ng. Nhi\u1ec1u chuy\u00ean gia khuy\u1ebfn c\u00e1o c\u1ea7n duy tr\u00ec \u0103n s\u00e1ng \u0111\u1ec1u \u0111\u1eb7n v\u1edbi c\u00e1c m\u00f3n l\u00e0nh m\u1ea1nh. Nguy\u00ean nh\u00e2n l\u00e0 v\u00ec b\u1eefa s\u00e1ng gi\u00fap k\u00edch ho\u1ea1t qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 h\u1ea1n ch\u1ebf vi\u1ec7c \u0103n qu\u00e1 nhi\u1ec1u v\u00e0o c\u00e1c b\u1eefa c\u00f2n l\u1ea1i trong ng\u00e0y. Trong khi \u0111\u00f3, b\u1ecf b\u1eefa s\u00e1ng d\u1ec5 l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0o bu\u1ed5i tr\u01b0a, d\u1eabn \u0111\u1ebfn \u0103n qu\u00e1 m\u1ee9c ho\u1eb7c l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m nhi\u1ec1u \u0111\u01b0\u1eddng b\u1ed9t v\u00e0 ch\u1ea5t b\u00e9o. <\/p>\n<p>Tuy nhi\u00ean, v\u1eabn c\u00f3 nh\u1eefng tr\u01b0\u1eddng h\u1ee3p ngo\u1ea1i l\u1ec7. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u1ebf \u0111\u1ed9 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n, t\u1ee9c ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m c\u00e2n b\u1eb1ng c\u00e1ch nh\u1ecbn \u0103n trong 8 hay 16 gi\u1edd, nh\u1ecbn \u0103n xen k\u1ebd ng\u00e0y gi\u00fap gi\u1ea3m m\u1ee1, c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3. Tuy nhi\u00ean, c\u00e1ch \u0103n n\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi c\u00f3 b\u1ec7nh n\u1ec1n, ph\u1ee5 n\u1eef mang thai ho\u1eb7c \u0111ang cho con b\u00fa. <\/p>\n<p>Do \u0111\u00f3, c\u00e1c chuy\u00ean gia cho bi\u1ebft t\u00f9y theo l\u1ecbch tr\u00ecnh v\u00e0 mong mu\u1ed1n c\u1ee7a t\u1eebng ng\u01b0\u1eddi m\u00e0 n\u00ean \u0103n 3 b\u1eefa ch\u00ednh hay chia ra l\u00e0m 5 b\u1eefa nh\u1ecf. Nguy\u00ean t\u1eafc chung c\u1ee7a gi\u1ea3m c\u00e2n l\u00e0 th\u00e2m h\u1ee5t calo. Do \u0111\u00f3, c\u00e1c b\u1eefa \u0103n c\u1ea7n \u01b0u ti\u00ean c\u00e1c m\u00f3n \u00edt calo, gi\u00fap no l\u00e2u nh\u01b0 ch\u1ea5t x\u01a1, protein v\u00e0 h\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng b\u1ed9t, ch\u1ea5t b\u00e9o c\u00f3 h\u1ea1i. K\u1ebft h\u1ee3p v\u1edbi t\u1eadp luy\u1ec7n s\u1ebd \u0111\u1ea9y nhanh hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n, theo <i>Medical News Today<\/i>.<\/p>\n<p><!--Wed Jun 11 2025 00:07:00 GMT+0700 (GMT+07:00) -- Wed Jun 11 2025 00:07:00 GMT+0700 (GMT+07:00) -- Wed Jun 11 2025 00:00:00 GMT+0700 (GMT+07:00)--><br \/>\n                                        <script>\n    \/\/Ch\u00e8n ads gi\u1eefa b\u00e0i\n    (runinit = window.runinit || []).push(function () {\n        \/\/N\u1ebfu k ch\u1ea1y ads th\u00ec return\n        if (typeof _chkPrLink != 'undefined' && _chkPrLink)\n            return;\n        var mutexAds=\"<zone id=\"l2srqb41\">\";\n        var content = $('[data-role=\"content\"]');\n        if (content.length > 0) {\n            var childNodes = content[0].childNodes;\n            for (i = 0; i < childNodes.length; i++) {\n                var childNode = childNodes[i];\n\n                var isPhotoOrVideo = false;\n                if (childNode.nodeName.toLowerCase() == 'div') {\n                    \/\/ kiem tra xem co la anh khong?\n                    var type = $(childNode).attr('class') + '';\n\n                    if (type.indexOf('VCSortableInPreviewMode') >= 0) {\n                        isPhotoOrVideo = true;\n                    }\n                }\n                try {\n                    if ((i >= childNodes.length \/ 2 - 1) && (i < childNodes.length \/ 2) &#038;&#038; !isPhotoOrVideo) {\n                        if (i <= childNodes.length - 3) {\n                            childNode.after(htmlToElement(mutexAds));\n                            arfAsync.push(\"l2srqb41\");\n                        }\n                        break;\n                    }\n                }\n                catch (e) { }\n            }\n        }\n    });\n    function htmlToElement(html) {\n        var template = document.createElement('template');\n        template.innerHTML = html;\n        return template.content.firstChild;\n    }\n<\/script><\/p>\n<p>                                        <!-- Box D\u00e0nh cho b\u1ea1n - Gi\u1eefa b\u00e0i--><br \/>\n                                    <!-- Begin Dable In_article \/ For inquiries, visit http:\/\/dable.io --><\/p>\n<div id=\"dablewidget_QXedqQel\" data-widget_id=\"QXedqQel\">\n                    <script>\n                        if (pageSettings.allow3rd && (typeof _isAdsHidden === 'undefined' || !_isAdsHidden)) {                \n                            if (!laNuocNgoai) {\n                                    \/\/dable\n                                (function (d, a, b, l, e, _) {\n                                    if (d[b] && d[b].q) return;\n                                    d[b] = function () {\n                                        (d[b].q = d[b].q || []).push(arguments)\n                                    };\n                                    e = a.createElement(l);\n                                    e.async = 1;\n                                    e.charset=\"utf-8\";\n                                    e.src=\"\n                                    _ = a.getElementsByTagName(l)[0];\n                                    _.parentNode.insertBefore(e, _);\n                                })(window, document, 'dable', 'script');\n                                dable('sendLogOnce');\n                                dable('renderWidget', 'dablewidget_QXedqQel');\n                            }\n                        }\n                    <\/script>\n                <\/div>\n<p>                <!-- End In_article \/ For inquiries, visit http:\/\/dable.io --><\/p>\n<p>        <script type=\"text\/javascript\">  \n            if (pageSettings.allow3rd && (typeof _isAdsHidden === 'undefined' || !_isAdsHidden)) {                \n                if (laNuocNgoai) {\n                    \/\/taboola\n                    var elements = Array.from(document.querySelectorAll('div.detail-cmain figure')).concat(Array.from(document.querySelectorAll('div.detail-cmain p')).filter(p => !p.closest('figure')));\n                    elements.sort((a, b) => (a === b ? 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