{"id":6023,"date":"2023-04-14T16:41:21","date_gmt":"2023-04-14T09:41:21","guid":{"rendered":"https:\/\/shopbiz.vn\/kien-thuc\/dinh-duong-va-suc-khoe\/15-thuc-pham-tot-nhat-nen-an-sau-khi-chay.html"},"modified":"2023-04-14T16:41:21","modified_gmt":"2023-04-14T09:41:21","slug":"15-thuc-pham-tot-nhat-nen-an-sau-khi-chay","status":"publish","type":"post","link":"https:\/\/elysostore.com\/vi\/15-thuc-pham-tot-nhat-nen-an-sau-khi-chay\/","title":{"rendered":"15 th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t n\u00ean \u0103n sau khi ch\u1ea1y"},"content":{"rendered":"\n
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Ch\u1ea1y b\u1ed9 m\u1ed9t ph\u1ea7n c\u1ee7a m\u1ee5c ti\u00eau s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, \u0111\u00f3 l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch. M\u1eb7c d\u00f9 m\u1ecdi ng\u01b0\u1eddi kh\u00e1 t\u1eadp trung v\u00e0o vi\u1ec7c \u0103n g\u00ec tr\u01b0\u1edbc khi ch\u1ea1y, nh\u01b0ng nh\u1eefng g\u00ec \u0103n sau \u0111\u00f3 c\u0169ng quan tr\u1ecdng kh\u00f4ng k\u00e9m. T\u00f9y thu\u1ed9c v\u00e0o m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n, ch\u1eb3ng h\u1ea1n nh\u01b0: gi\u1ea3m c\u00e2n, t\u0103ng c\u01a1 … th\u00ec c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c nhau c\u00f3 th\u1ec3 mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch kh\u00e1c nhau.<\/b><\/p>\n<\/div>\n

1. Th\u1ef1c ph\u1ea9m gi\u00fap gi\u1ea3m c\u00e2n<\/h2>\n
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T\u1eadp th\u1ec3 d\u1ee5c quan tr\u1ecdng v\u1edbi ch\u1ebf \u0111\u1ed9 gi\u1ea3m c\u00e2n, \u0111\u1eb7c bi\u1ec7t h\u01a1n l\u00e0 qu\u00e1 tr\u00ecnh duy tr\u00ec gi\u1ea3m c\u00e2n. Ch\u1ea1y, m\u1ed9t b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n \u01b0a chu\u1ed9ng, v\u00ec n\u00f3 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u1edf h\u1ea7u h\u1ebft m\u1ecdi n\u01a1i v\u00e0 kh\u00f4ng c\u1ea7n s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111\u1eaft ti\u1ec1n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 lo\u1ea1i th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t n\u00ean \u0103n sau khi ch\u1ea1y b\u1ed9<\/b> khi m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 gi\u1ea3m c\u00e2n.<\/p>\n

1.1. Salad c\u1ee7 c\u1ea3i \u0111\u01b0\u1eddng<\/h3>\n

C\u1ee7 c\u1ea3i \u0111\u01b0\u1eddng c\u00f3 th\u00e0nh ph\u1ea7n gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng, \u00edt calo<\/b> v\u00e0 l\u00e0 ngu\u1ed3n cung c\u1ea5p ch\u1ea5t x\u01a1<\/b> ki\u1ec3m so\u00e1t c\u01a1n \u0111\u00f3i tuy\u1ec7t v\u1eddi. H\u01a1n n\u1eefa, c\u1ee7 c\u1ea3i \u0111\u01b0\u1eddng c\u00f2n ch\u1ee9a nhi\u1ec1u nitrat trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, l\u00e0 nh\u1eefng h\u1ee3p ch\u1ea5t gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n s\u1ea3n xu\u1ea5t oxit nitric, m\u1ed9t trong nh\u1eefng ph\u00e2n t\u1eed quan tr\u1ecdng c\u1ee7a s\u1ee9c kh\u1ecfe m\u1ea1ch m\u00e1u.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng nitrat trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng t\u1eeb c\u1ee7 c\u1ea3i \u0111\u01b0\u1eddng v\u00e0 c\u00e1c lo\u1ea1i rau gi\u00e0u nitrat kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 rau bina v\u00e0 rau arugula, c\u00f3 th\u1ec3 t\u0103ng hi\u1ec7u su\u1ea5t ch\u1ea1y v\u00e0 tr\u00ec ho\u00e3n s\u1ef1 m\u1ec7t m\u1ecfi khi ch\u1ea1y.<\/p>\n

S\u1eed d\u1ee5ng rau tr\u1ed9n salad l\u00e0m c\u01a1 s\u1edf c\u1ee7a b\u1ea1n, th\u00eam m\u1ed9t c\u1ee7 c\u1ea3i \u0111\u01b0\u1eddng \u0111\u00e3 n\u1ea5u ch\u00edn b\u00f3c v\u1ecf v\u00e0 c\u1eaft kh\u1ed1i v\u00e0 ph\u1ee7 l\u00ean tr\u00ean v\u1edbi pho m\u00e1t v\u1ee5n. Sau \u0111\u00f3, th\u00eam v\u00e0o m\u00f3n salad v\u1edbi m\u1ed9t ch\u00fat gi\u1ea5m balsamic v\u00e0 th\u00eam mu\u1ed1i v\u00e0 ti\u00eau cho v\u1eeba \u0103n.<\/p>\n

1.2. D\u01b0a h\u1ea5u<\/h3>\n

N\u00ean \u0103n g\u00ec sau khi ch\u1ea1y b\u1ed9?<\/b> D\u01b0a h\u1ea5u ch\u1ee9a thu\u1ed9c nh\u00f3m th\u1ef1c ph\u1ea9m ch\u1ee9a \u00edt calo v\u00e0 l\u00e0 ngu\u1ed3n cung c\u1ea5p hai h\u1ee3p ch\u1ea5t th\u1ef1c v\u1eadt m\u1ea1nh m\u1ebd – citrulline v\u00e0 lycopene. Gi\u1ed1ng nh\u01b0 h\u1ee3p ch\u1ea5t nitrat, citrulline gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n s\u1ea3n xu\u1ea5t oxit nitric v\u00e0 c\u00f3 th\u1ec3 tr\u00ec ho\u00e3n s\u1ef1 m\u1ec7t m\u1ecfi khi t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 gi\u1ea3m \u0111au nh\u1ee9c c\u01a1<\/b>. Th\u00e0nh ph\u1ea7n d\u01b0a ch\u1ee9a 91% n\u01b0\u1edbc t\u00ednh theo tr\u1ecdng l\u01b0\u1ee3ng, d\u01b0a h\u1ea5u c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n b\u00f9 n\u01b0\u1edbc sau khi ch\u1ea1y.<\/p>\n<\/div>\n

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\"D\u01b0a

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D\u01b0a h\u1ea5u c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n b\u00f9 n\u01b0\u1edbc sau khi ch\u1ea1y<\/div>\n<\/figcaption><\/figure>\n
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2.3. Hummus v\u00e0 rau s\u1ed1ng<\/h3>\n

Hummus, m\u1ed9t lo\u1ea1i b\u00e1nh \u0111\u01b0\u1ee3c l\u00e0m ch\u1ee7 y\u1ebfu t\u1eeb \u0111\u1eadu garbanzo nghi\u1ec1n, c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u0111\u1eadu g\u00e0, c\u0169ng nh\u01b0 m\u1ed9t s\u1ed1 th\u00e0nh ph\u1ea7n kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 d\u1ea7u \u00f4 liu, t\u1ecfi, n\u01b0\u1edbc c\u1ed1t chanh v\u00e0 mu\u1ed1i. M\u00f3n \u0103n n\u00e0y ngu\u1ed3n protein th\u1ef1c v\u1eadt t\u1ed1t, cung c\u1ea5p g\u1ea7n 8 gam cho m\u1ed7i kh\u1ea9u ph\u1ea7n 100 gam. Thay v\u00ec s\u1eed d\u1ee5ng khoai t\u00e2y chi\u00ean \u0111\u1ec3 nh\u00fang hummus, c\u00f3 th\u1ec3 ch\u1ecdn c\u00e1c lo\u1ea1i rau \u00edt calo, gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng nh\u01b0 c\u00e0 r\u1ed1t, \u1edbt chu\u00f4ng, c\u1ea7n t\u00e2y, c\u1ee7 c\u1ea3i v\u00e0 s\u00fap l\u01a1.<\/p>\n

2.4. Tr\u1ee9ng tr\u00e1ng chay<\/h3>\n

Sau khi ch\u1ea1y b\u1ed9 n\u00ean \u0103n g\u00ec \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/b>? M\u00f3n \u0103n ch\u1ee9a nhi\u1ec1u vitamin, kho\u00e1ng ch\u1ea5t, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 protein ch\u1ea5t l\u01b0\u1ee3ng cao, tr\u1ee9ng l\u00e0 m\u1ed9t trong nh\u1eefng ngu\u1ed3n dinh d\u01b0\u1ee1ng t\u1ef1 nhi\u00ean. C\u00e1c nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng b\u1eefa s\u00e1ng c\u00f3 tr\u1ee9ng c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng gi\u1ea3m c\u00e2n khi k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n \u00edt calo, l\u00e0m cho m\u00f3n tr\u1ee9ng tr\u00e1ng tr\u1edf th\u00e0nh l\u1ef1a ch\u1ecdn b\u1eefa s\u00e1ng ho\u00e0n h\u1ea3o cho nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i s\u00e1ng s\u1edbm.<\/p>\n

2.5. T\u00e1o ho\u1eb7c chu\u1ed1i v\u1edbi b\u01a1 \u0111\u1eadu ph\u1ed9ng<\/h3>\n

T\u00e1o v\u00e0 chu\u1ed1i c\u00f9ng k\u1ebft h\u1ee3p t\u1ed1t v\u1edbi b\u01a1 h\u1ea1t nh\u01b0 b\u01a1 \u0111\u1eadu ph\u1ed9ng, m\u00f3n \u0103n \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn cho nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9. Carbs<\/b> t\u1eeb c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y v\u00e0 ch\u1ea5t b\u00e9o t\u1eeb b\u01a1 \u0111\u1eadu ph\u1ed9ng c\u00f3 t\u00e1c d\u1ee5ng hi\u1ec7p \u0111\u1ed3ng kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i s\u1ee9c kh\u1ecfe sau khi ch\u1ea1y m\u00e0 c\u00f2n ki\u1ec3m so\u00e1t c\u1ea3m gi\u00e1c \u0111\u00f3i c\u1ee7a b\u1ea1n su\u1ed1t c\u1ea3 ng\u00e0y. B\u1edfi v\u00ec b\u01a1 \u0111\u1eadu ph\u1ed9ng r\u1ea5t gi\u00e0u calo, b\u1ea1n n\u00ean d\u00f9ng kh\u1ea9u ph\u1ea7n 2 mu\u1ed7ng canh, ho\u1eb7c k\u00edch th\u01b0\u1edbc b\u1eb1ng qu\u1ea3 b\u00f3ng b\u00e0n.<\/p>\n<\/div>\n

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\"B\u01a1

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T\u00e1o v\u00e0 chu\u1ed1i c\u00f9ng k\u1ebft h\u1ee3p t\u1ed1t v\u1edbi b\u01a1 h\u1ea1t nh\u01b0 b\u01a1 \u0111\u1eadu ph\u1ed9ng, m\u00f3n \u0103n \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn cho nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/div>\n<\/figcaption><\/figure>\n

2. Th\u1ef1c ph\u1ea9m gi\u00fap x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp<\/h2>\n
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Ch\u1ea1y khi k\u1ebft h\u1ee3p v\u1edbi c\u1eed t\u1ea1, c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u00fap b\u1ea1n \u0111\u1ed1t ch\u00e1y th\u00eam calo, duy tr\u00ec m\u1ed9t tr\u00e1i tim kh\u1ecfe m\u1ea1nh v\u00e0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp. V\u1eady, l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m \u0111\u1ec3 \u0103n g\u00ec sau khi t\u1eadp.<\/b> M\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t n\u00ean \u0103n sau khi ch\u1ea1y khi m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 t\u0103ng c\u01a1.<\/p>\n

2.1. S\u1eefa s\u00f4 c\u00f4 la<\/h3>\n

S\u1eefa s\u00f4 c\u00f4 la th\u1ee9c u\u1ed1ng ho\u00e0n h\u1ea3o sau khi ch\u1ea1y. Lo\u1ea1i s\u1eefa n\u00e0y c\u00f3 ch\u1ee9a nhi\u1ec1u protein ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 carbs ti\u00eau h\u00f3a nhanh \u0111\u1ec3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp v\u00e0 ti\u1ebfp th\u00eam n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u k\u00e9o d\u00e0i 5 tu\u1ea7n \u1edf thanh thi\u1ebfu ni\u00ean cho th\u1ea5y r\u1eb1ng s\u1eefa s\u00f4 c\u00f4 la gi\u00fap t\u0103ng 12,3% s\u1ee9c m\u1ea1nh trong c\u00e1c b\u00e0i t\u1eadp squat so v\u1edbi \u0111\u1ed3 u\u1ed1ng c\u00f3 ch\u1ee9a carbohydrate.<\/p>\n

H\u01a1n n\u1eefa, m\u1ed9t \u0111\u00e1nh gi\u00e1 th\u1ef1c hi\u1ec7n v\u1edbi 12 nghi\u00ean c\u1ee9u cho th\u1ea5y s\u1eefa s\u00f4 c\u00f4 la cung c\u1ea5p l\u1ee3i \u00edch ph\u1ee5c h\u1ed3i s\u1ee9c kh\u1ecfe.<\/p>\n

2.2. Whey protein l\u1eafc<\/h3>\n

Protein l\u1eafc \u0111\u00e3 xu\u1ea5t hi\u1ec7n trong nhi\u1ec1u th\u1eadp k\u1ef7 v\u00e0 l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn h\u00e0ng \u0111\u1ea7u c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi mu\u1ed1n x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp. M\u1eb7c d\u00f9 c\u00f3 m\u1ed9t s\u1ed1 lo\u1ea1i b\u1ed9t protein, whey protein thu\u1ed9c nh\u00f3m m\u1ed9t trong nh\u1eefng l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t \u0111\u1ec3 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp sau khi ch\u1ea1y. C\u01a1 th\u1ec3 b\u1ea1n ti\u00eau h\u00f3a v\u00e0 h\u1ea5p th\u1ee5 nhanh ch\u00f3ng lo\u1ea1i protein c\u00f3 trong s\u1eefa n\u00e0y.<\/p>\n

So v\u1edbi c\u00e1c lo\u1ea1i b\u1ed9t protein kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 casein ho\u1eb7c \u0111\u1eadu n\u00e0nh, whey protein ch\u1ee9a nhi\u1ec1u h\u01a1n ch\u00edn axit amin thi\u1ebft y\u1ebfu<\/b> m\u00e0 c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n \u0111\u1ec3 b\u1eaft \u0111\u1ea7u qu\u00e1 tr\u00ecnh x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp.<\/p>\n

2.3 . G\u00e0 n\u01b0\u1edbng Rau c\u1ee7<\/h3>\n

Th\u1ecbt g\u00e0, lo\u1ea1i th\u1ecbt n\u1ea1c ch\u1ea5t l\u01b0\u1ee3ng cao. M\u1ed9t \u1ee9c g\u00e0 n\u1eb7ng 112 gam ch\u1ee9a 27 gam protein, \u0111\u1ee7 \u0111\u1ec3 b\u1eaft \u0111\u1ea7u qu\u00e1 tr\u00ecnh x\u00e2y d\u1ef1ng l\u1ea1i c\u01a1 b\u1eafp sau khi ch\u1ea1y. B\u1ea1n n\u00ean \u0103n k\u00e8m v\u1edbi rau n\u01b0\u1edbng v\u1edbi g\u00e0 n\u01b0\u1edbng. S\u00fap l\u01a1 tr\u1eafng, c\u1ea3i Brussels, b\u00f4ng c\u1ea3i xanh, n\u1ea5m, b\u00ed xanh v\u00e0 m\u0103ng t\u00e2y l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn \u0111\u1ea7u ti\u00ean<\/p>\n

2.4. Ph\u00f4 mai v\u00e0 tr\u00e1i c\u00e2y<\/h3>\n

Ph\u00f4 mai, ngu\u1ed3n cung c\u1ea5p protein v\u00e0 canxi<\/b> tuy\u1ec7t v\u1eddi. M\u1ed9t c\u1ed1c kho\u1ea3ng 226 gam pho m\u00e1t \u00edt b\u00e9o cung c\u1ea5p 28 gam protein v\u00e0 16% Gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y (DV) cho canxi. Ph\u00f4 mai n\u00e0y c\u0169ng ch\u1ee9a nhi\u1ec1u natri, m\u1ed9t ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i b\u1ecb m\u1ea5t trong m\u1ed3 h\u00f4i khi t\u1eadp th\u1ec3 d\u1ee5c. Ph\u00f4 mai t\u01b0\u01a1i ph\u1ee7 tr\u00ean c\u00f9ng v\u1edbi qu\u1ea3 m\u1ecdng, \u0111\u1ec3 b\u1ed5 sung ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t.<\/p>\n

2.5. B\u1ed9t protein \u0111\u1eadu<\/h3>\n

N\u1ebfu b\u1ea1n theo ch\u1ebf \u0111\u1ed9 \u0103n s\u1eed d\u1ee5ng \u0111\u1ea1m th\u1ef1c v\u1eadt, th\u00ec b\u1ed9t protein \u0111\u1eadu l\u00e0 m\u1ed9t s\u1ef1 thay th\u1ebf tuy\u1ec7t v\u1eddi cho c\u00e1c lo\u1ea1i b\u1ed9t l\u00e0m t\u1eeb s\u1eefa. B\u1ed5 sung b\u1ed9t protein \u0111\u1eadu, c\u00e1ch thu\u1eadn ti\u1ec7n \u0111\u1ec3 t\u0103ng l\u01b0\u1ee3ng protein c\u1ee7a b\u1ea1n.<\/p>\n<\/div>\n

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\"B\u1ed9t<\/p>\n<\/figure>\n

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Nghi\u00ean c\u1ee9u v\u1ec1 t\u00e1c d\u1ee5ng c\u1ee7a protein trong th\u00e0nh ph\u1ea7n c\u1ee7a \u0111\u1eadu \u0111\u1ed1i v\u1edbi vi\u1ec7c s\u1eeda ch\u1eefa v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp \u1edf c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1ee9c b\u1ec1n c\u00f2n thi\u1ebfu, n\u00f3 \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 gi\u00fap t\u0103ng t\u1ed5ng h\u1ee3p protein c\u01a1 – qu\u00e1 tr\u00ecnh x\u00e2y d\u1ef1ng c\u01a1 – \u1edf m\u1ee9c \u0111\u1ed9 t\u01b0\u01a1ng t\u1ef1 nh\u01b0 whey protein.<\/p>\n

Trong m\u1ed9t nghi\u00ean c\u1ee9u th\u1ef1c hi\u1ec7n trong kho\u1ea3ng 8 tu\u1ea7n \u1edf 15 ng\u01b0\u1eddi \u0111ang t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao 4 l\u1ea7n m\u1ed7i tu\u1ea7n, ti\u00eau th\u1ee5 protein \u0111\u1eadu tr\u01b0\u1edbc ho\u1eb7c sau khi t\u1eadp luy\u1ec7n t\u1ea1o ra k\u1ebft qu\u1ea3 t\u01b0\u01a1ng t\u1ef1 nh\u01b0 whey protein li\u00ean quan \u0111\u1ebfn \u0111\u1ed9 d\u00e0y v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1. \u0110\u1ec3 t\u1eadn d\u1ee5ng l\u1ee3i \u00edch c\u1ee7a protein \u0111\u1eadu, h\u00e3y tr\u1ed9n 1\u20132 mu\u1ed7ng b\u1ed9t v\u1edbi n\u01b0\u1edbc, s\u1eefa ho\u1eb7c s\u1eefa thay th\u1ebf t\u1eeb th\u1ef1c v\u1eadt cho \u0111\u1ebfn khi m\u1ecbn.<\/p>\n<\/div>\n

3. M\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m \u0111\u1ed1i v\u1edbi marathon<\/h2>\n
\n

Ngo\u00e0i chi\u1ebfn l\u01b0\u1ee3c n\u1ea1p nhi\u00ean li\u1ec7u tr\u01b0\u1edbc v\u00e0 trong cu\u1ed9c \u0111ua, b\u1ea1n n\u00ean c\u00f3 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c sau cu\u1ed9c \u0111ua khi tham gia cu\u1ed9c \u0111ua marathon. M\u1ee5c \u0111\u00edch c\u1ee7a b\u1eefa \u0103n sau cu\u1ed9c \u0111ua marathon \u0111\u1ec3 thay th\u1ebf c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng b\u1ea1n \u0111\u00e3 m\u1ea5t trong qu\u00e1 tr\u00ecnh ch\u1ea1y marathon v\u00e0 cung c\u1ea5p c\u00e1c ch\u1ea5t x\u00e2y d\u1ef1ng c\u1ea7n thi\u1ebft gi\u00fap c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i.<\/p>\n

C\u1ee5 th\u1ec3, b\u1eefa \u0103n sau khi ch\u1ea1y c\u1ee7a b\u1ea1n ph\u1ea3i ch\u1ee9a \u0111\u1ea7y \u0111\u1ee7 protein, c\u0169ng nh\u01b0 nhi\u1ec1u carbs \u0111\u1ec3 b\u1ed5 sung l\u01b0\u1ee3ng glycogen, d\u1ea1ng l\u01b0u tr\u1eef carbs c\u1ee7a c\u01a1 th\u1ec3 b\u1ea1n.<\/p>\n

Ngo\u00e0i ra, b\u1ea1n s\u1ebd mu\u1ed1n b\u1ed5 sung mu\u1ed1i \u0111\u1ec3 thay th\u1ebf natri b\u1ecb m\u1ea5t trong m\u1ed3 h\u00f4i. Th\u1ef1c ph\u1ea9m gi\u00e0u natri c\u0169ng l\u00e0m t\u0103ng kh\u1ea3 n\u0103ng gi\u1eef n\u01b0\u1edbc, ph\u1ee5c h\u1ed3i qu\u00e1 tr\u00ecnh hydrat h\u00f3a sau khi t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n

3.1. Burrito Bowl<\/h3>\n

Burrito bowl c\u00f3 t\u1ea5t c\u1ea3 m\u1ecdi th\u1ee9 b\u1ea1n th\u01b0\u1eddng c\u00f3 trong m\u1ed9t chi\u1ebfc b\u00e1nh burrito. M\u1eb7c d\u00f9 lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3 th\u1ec3 ch\u1ee9a nhi\u1ec1u ho\u1eb7c \u00edt th\u1ee9c \u0103n t\u00f9y th\u00edch, nh\u01b0ng ch\u00fang ph\u1ea3i c\u00f3 nhi\u1ec1u carbs v\u00e0 protein \u0111\u1ec3 b\u1eaft \u0111\u1ea7u qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef c\u1ee7a b\u1ea1n.<\/p>\n

D\u00f9ng g\u1ea1o l\u1ee9t ho\u1eb7c g\u1ea1o tr\u1eafng c\u00f9ng v\u1edbi \u0111\u1eadu \u0111en ho\u1eb7c \u0111\u1eadu pinto l\u00e0m n\u1ec1n cho b\u00e1t b\u00e1nh burrito. Ti\u1ebfp theo, b\u1ed5 sung th\u1ef1c ph\u1ea9m ch\u1ee9a protein n\u1ea1c, ch\u1eb3ng h\u1ea1n nh\u01b0: th\u1ecbt b\u00f2 ho\u1eb7c th\u1ecbt g\u00e0. Sau \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 x\u1ebfp ch\u1ed3ng l\u00ean nhau c\u00e1c lo\u1ea1i rau m\u00e0 b\u1ea1n ch\u1ecdn v\u00e0 ph\u1ee7 l\u00ean tr\u00ean \u0111\u00f3 l\u00e0 kem chua, pho m\u00e1t v\u00e0 salsa.<\/p>\n

3.2. Penne v\u1edbi g\u00e0 v\u00e0 b\u00f4ng c\u1ea3i xanh<\/h3>\n

Th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3 ch\u1ee9a nhi\u1ec1u carbs l\u00e0nh m\u1ea1nh v\u00e0 protein ch\u1ea5t l\u01b0\u1ee3ng cao – th\u1ef1c ph\u1ea9m ho\u00e0n h\u1ea3o cho sau m\u1ed9t cu\u1ed9c ch\u1ea1y marathon. N\u1ea5u penne theo h\u01b0\u1edbng d\u1eabn c\u1ee7a g\u00f3i, th\u00eam b\u00f4ng c\u1ea3i xanh trong hai ph\u00fat cu\u1ed1i c\u1ee7a qu\u00e1 tr\u00ecnh n\u1ea5u.<\/p>\n

3.3. C\u00e1 h\u1ed3i v\u1edbi c\u01a1m v\u00e0 m\u0103ng t\u00e2y<\/h3>\n

C\u00e1 h\u1ed3i kh\u00f4ng ch\u1ec9 cung c\u1ea5p protein d\u1ed3i d\u00e0o m\u00e0 c\u00f2n r\u1ea5t gi\u00e0u axit b\u00e9o omega-3<\/b> c\u00f3 l\u1ee3i cho tim m\u1ea1ch. Do \u0111\u1eb7c t\u00ednh ch\u1ed1ng vi\u00eam, axit b\u00e9o omega-3 \u0111\u00e3 \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u v\u1ec1 vai tr\u00f2 c\u1ee7a ch\u00fang trong vi\u1ec7c gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim, suy gi\u1ea3m tinh th\u1ea7n v\u00e0 m\u1ed9t s\u1ed1 b\u1ec7nh ung th\u01b0 nh\u01b0: Ung th\u01b0 v\u00fa<\/b> v\u00e0 ung th\u01b0 \u0111\u1ea1i tr\u1ef1c tr\u00e0ng.<\/p>\n

H\u01a1n n\u1eefa, th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c ph\u1ee5c h\u1ed3i khi t\u1eadp luy\u1ec7n, khi\u1ebfn c\u00e1 h\u1ed3i tr\u1edf th\u00e0nh ngu\u1ed3n protein ho\u00e0n h\u1ea3o sau marathon.<\/p>\n

3.4. B\u1ed9t y\u1ebfn m\u1ea1ch<\/h3>\n

B\u1ed9t y\u1ebfn m\u1ea1ch<\/b>, ngu\u1ed3n carb ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 gi\u00e0u beta-glucan, m\u1ed9t lo\u1ea1i ch\u1ea5t x\u01a1 h\u00f2a tan c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ed9t s\u1ed1 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe, ch\u1eb3ng h\u1ea1n nh\u01b0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng c\u1ee7a h\u1ec7 mi\u1ec5n d\u1ecbch v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh li\u00ean quan \u0111\u1ebfn tim.<\/p>\n<\/div>\n

\n

\"B\u1ed9t

\n
B\u1ed9t y\u1ebfn m\u1ea1ch, ngu\u1ed3n carb ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 gi\u00e0u beta-glucan, m\u1ed9t lo\u1ea1i ch\u1ea5t x\u01a1 h\u00f2a tan c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ed9t s\u1ed1 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe<\/div>\n<\/figcaption><\/figure>\n
\n

M\u1eb7c d\u00f9 b\u1ed9t y\u1ebfn m\u1ea1ch th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng v\u00e0o b\u1eefa s\u00e1ng, nh\u01b0ng n\u00f3 c\u0169ng l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho sau m\u1ed9t cu\u1ed9c ch\u1ea1y marathon, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi \u0111\u01b0\u1ee3c n\u1ea1p v\u1edbi c\u00e1c th\u00e0nh ph\u1ea7n kh\u00e1c \u0111\u1ec3 t\u0103ng th\u00eam protein v\u00e0 calo.<\/p>\n

3.5. S\u1eefa chua Hy L\u1ea1p v\u1edbi tr\u00e1i c\u00e2y v\u00e0 granola<\/h3>\n

S\u1eefa chua Hy L\u1ea1p c\u00f3 ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng protein cao h\u01a1n nhi\u1ec1u so v\u1edbi s\u1eefa chua th\u00f4ng th\u01b0\u1eddng. M\u1ed9t kh\u1ea9u ph\u1ea7n 150 gam s\u1eefa chua Hy L\u1ea1p ch\u1ee9a 15 gam protein, so v\u1edbi 5 gam cho c\u00f9ng m\u1ed9t l\u01b0\u1ee3ng s\u1eefa chua th\u00f4ng th\u01b0\u1eddng. Tr\u00e1i c\u00e2y v\u00e0 granola b\u1ed5 sung th\u00eam carbs, vitamin v\u00e0 ch\u1ea5t kho\u00e1ng ch\u1ea5t gi\u00fap t\u0103ng t\u1ed1c \u0111\u1ed9 ph\u1ee5c h\u1ed3i sau marathon.<\/p>\n

Ch\u1ea1y ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch \u0111\u1ec3 gi\u1eef g\u00ecn s\u1ee9c kh\u1ecfe. M\u1eb7c d\u00f9 t\u1eadp trung nhi\u1ec1u v\u00e0o vi\u1ec7c \u0103n g\u00ec tr\u01b0\u1edbc khi b\u1ea1n ch\u1ea1y tr\u00ean \u0111\u01b0\u1eddng m\u00f2n ho\u1eb7c m\u00e1y ch\u1ea1y b\u1ed9, nh\u01b0ng \u0111\u1eebng qu\u00ean n\u1ea1p nhi\u00ean li\u1ec7u sau \u0111\u00f3 \u0111\u1ec3 b\u1eaft \u0111\u1ea7u qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i. \u0102n th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng, \u00edt calo c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n sau khi qu\u00e1 tr\u00ecnh t\u1eadp ch\u1ea1y, trong khi ch\u1ecdn protein ch\u1ea5t l\u01b0\u1ee3ng cao c\u00f3 th\u1ec3 c\u00f3 l\u1ee3i cho vi\u1ec7c x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp.<\/p>\n

Qu\u00fd kh\u00e1ch vui l\u00f2ng theo d\u00f5i website (<\/b>www.vinmec.com<\/b>)<\/b> \u0111\u1ec3 c\u00f3 th\u00eam th\u00f4ng tin h\u01b0\u1edbng d\u1eabn v\u1ec1 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe s\u1ebd \u0111\u01b0\u1ee3c ch\u00fang t\u00f4i c\u1eadp nh\u1eadt th\u01b0\u1eddng xuy\u00ean.<\/p>\n<\/div>\n

\n \u0110\u1ec3 \u0111\u0103ng k\u00fd t\u01b0 v\u1ea5n<\/a> t\u1ea1i Droppii, Qu\u00fd kh\u00e1ch vui l\u00f2ng b\u1ea5m s\u1ed1
\n 0973626062<\/a><\/b>
\n ho\u1eb7c \u0111\u0103ng k\u00fd t\u01b0 v\u1ea5n<\/a> tr\u1ef1c ti\u1ebfp T\u1ea0I \u0110\u00c2Y<\/a><\/b>.
\n T\u1ea3i v\u00e0 \u0111\u0103ng k\u00fd t\u01b0 v\u1ea5n<\/a> t\u1ef1 \u0111\u1ed9ng tr\u00ean \u1ee9ng d\u1ee5ng Droppii \u0111\u1ec3 qu\u1ea3n l\u00fd, theo d\u00f5i \u0111\u01a1n v\u00e0 \u0111\u1eb7t \u0111\u01a1n m\u1ecdi l\u00fac m\u1ecdi n\u01a1i ngay tr\u00ean \u1ee9ng d\u1ee5ng.<\/p>\n

\n

Ngu\u1ed3n tham kh\u1ea3o: healthline.com<\/b><\/p>\n<\/div>\n

<\/component-laminkid-widget><\/p>\n

\n XEM TH\u00caM:<\/b><\/p>\n
    \n
  • \n 18 th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh gi\u00fap t\u0103ng c\u00e2n nhanh hi\u1ec7u qu\u1ea3\n <\/li>\n
  • \n 6 d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng c\u00f3 trong qu\u1ea3 chu\u1ed1i\n <\/li>\n
  • \n S\u1ef1 th\u1eadt v\u1ec1 b\u00e1nh m\u00ec v\u00e0 \u0103n ki\u00eang\n <\/li>\n<\/ul><\/div>\n<\/p><\/div>\n

    Block \"cuoi-bai-vinmec\"<\/b> not found<\/mark><\/p>\n

    Block \"chu-ki-droppii-shops\"<\/b> not found<\/mark><\/p><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    Ch\u1ea1y b\u1ed9 m\u1ed9t ph\u1ea7n c\u1ee7a m\u1ee5c ti\u00eau s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, \u0111\u00f3 l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch. M\u1eb7c d\u00f9 m\u1ecdi ng\u01b0\u1eddi kh\u00e1 t\u1eadp trung v\u00e0o vi\u1ec7c \u0103n g\u00ec tr\u01b0\u1edbc khi ch\u1ea1y, nh\u01b0ng nh\u1eefng g\u00ec \u0103n sau \u0111\u00f3 c\u0169ng quan tr\u1ecdng kh\u00f4ng k\u00e9m. T\u00f9y thu\u1ed9c v\u00e0o m\u1ee5c ti\u00eau c\u1ee7a…<\/p>\n","protected":false},"author":13,"featured_media":6027,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5562,5591],"tags":[],"class_list":["post-6023","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc-su-kien","category-kien-thuc-suc-khoe"],"acf":[],"_links":{"self":[{"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/posts\/6023","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/comments?post=6023"}],"version-history":[{"count":0,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/posts\/6023\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/media\/6027"}],"wp:attachment":[{"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/media?parent=6023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/categories?post=6023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/tags?post=6023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}