{"id":1378,"date":"2021-06-22T22:13:16","date_gmt":"2021-06-22T15:13:16","guid":{"rendered":"https:\/\/leminhha.vn\/?p=1378"},"modified":"2021-06-22T22:13:16","modified_gmt":"2021-06-22T15:13:16","slug":"nghich-ly-con-doi-va-fasting","status":"publish","type":"post","link":"https:\/\/leminhha.vn\/?p=1378","title":{"rendered":"Ngh\u1ecbch L\u00fd C\u01a1n \u0110\u00f3i v\u00e0 Fasting"},"content":{"rendered":"

H\u1ed3i nh\u1ecf, m\u00ecnh th\u01b0\u1eddng xuy\u00ean \u0111\u01b0\u1ee3c b\u1ea3o “\u0102n s\u00e1ng l\u00e0 b\u1eefa quan tr\u1ecdng nh\u1ea5t”<\/em>. Kh\u00f4ng ch\u1ec9 ng\u01b0\u1eddi th\u00e2n gia \u0111\u00ecnh n\u00f3i m\u00e0 TV c\u0169ng th\u01b0\u1eddng xuy\u00ean c\u00f3 nh\u1eefng qu\u1ea3ng c\u00e1o v\u1ec1 vi\u1ec7c n\u00e0y (\u0111\u1eb7c bi\u1ec7t l\u00e0 qu\u1ea3ng c\u00e1o Milo). Ngo\u00e0i ra m\u1ed9t bi\u1ebfn th\u1ec3 kh\u00e1c l\u00e0 c\u00e2u n\u00f3i “Kh\u00f4ng \u0103n s\u1ee9c \u0111\u00e2u m\u00e0 h\u1ecdc!?<\/em>”<\/p>\n

V\u1eady l\u00e0 h\u1ed3i nh\u1ecf, g\u1ea7n nh\u01b0 kh\u00f4ng bao gi\u1edd m\u00ecnh b\u1ecf b\u1eefa. Ng\u00e0y 3 b\u1eefa \u0111\u1ec1u \u0111\u1eb7n: s\u00e1ng \u0103n x\u00f4i\/b\u00e1nh m\u00ec, tr\u01b0a \u0103n b\u00e1n tr\u00fa \u1edf tr\u01b0\u1eddng, t\u1ed1i \u0103n c\u01a1m nh\u00e0 — th\u00f3i quen \u0103n u\u1ed1ng r\u1ea5t \u0111i\u1ec3n h\u00ecnh \u1edf Vi\u1ec7t Nam.<\/p>\n

C\u00e1i suy ngh\u0129 v\u1ec1 t\u1ea7m quan tr\u1ecdng c\u1ee7a b\u1eefa s\u00e1ng, v\u00e0 vi\u1ec7c “ph\u1ea3i \u0103n \u0111\u1ee7 m\u1edbi c\u00f3 s\u1ee9c” c\u0169ng \u0103n s\u00e2u v\u00e0o ti\u1ec1m th\u1ee9c t\u1eeb nh\u1ecf. V\u00e0 th\u1ef1c ra nghe c\u0169ng h\u1ee3p l\u00fd, n\u00ean m\u00ecnh ch\u01b0a bao gi\u1edd \u0111\u1eb7t c\u00e2u h\u1ecfi l\u00e0 li\u1ec7u th\u00f3i quen \u0111\u1ea5y c\u00f3 h\u1ee3p l\u00fd kh\u00f4ng?<\/p>\n

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Qu\u1ea3ng c\u00e1o v\u1ec1 b\u1eefa s\u00e1ng nhan nh\u1ea3n<\/figcaption><\/figure>\n

Hi\u1ec3u Nh\u1ea7m S\u1ee9c Kh\u1ecfe<\/h3>\n

\u0110\u1ebfn khi l\u1edbn l\u00ean v\u00e0 b\u1eaft \u0111\u1ea7u t\u00ecm hi\u1ec3u nhi\u1ec1u ngu\u1ed3n th\u00f4ng tin, m\u00ecnh m\u1edbi \u0111\u01b0\u1ee3c bi\u1ebft v\u1ec1 m\u1ed9t s\u1ed1 “myth” (hi\u1ec3u nh\u1ea7m) v\u1ec1 s\u1ee9c kh\u1ecfe m\u00e0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng bi\u1ebft:<\/p>\n

    \n
  • Khi b\u1ecb \u1ed1m c\u1ea7n b\u1ed5 sung vitamin C<\/em>. \u0110\u00fang l\u00e0 khi \u0111i th\u0103m ng\u01b0\u1eddi \u1ed1m th\u00ec ai c\u0169ng ngh\u0129 \u0111\u1ebfn mang cam hay qu\u00fdt \u0111\u1ec3 b\u1ed5 sung vitamin C. V\u00e0 \u0111\u00fang l\u00e0 vitamin C r\u1ea5t quan tr\u1ecdng cho h\u1ec7 mi\u1ec5n d\u1ecbch v\u00e0 kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i t\u1ed5n th\u01b0\u01a1ng, nh\u01b0ng \u0111\u1ea5y l\u00e0 khi m\u00ecnh n\u1ea1p \u0111\u1ee7 vitamin C th\u01b0\u1eddng xuy\u00ean. Khi b\u1ecb \u1ed1m r\u1ed3i m\u1edbi cu\u1ed1ng cu\u1ed3ng n\u1ea1p th\u00ec kh\u00f4ng c\u00f3 t\u00e1c d\u1ee5ng. Ngo\u00e0i ra khi th\u00f4ng qua \u0111\u01b0\u1eddng ti\u00eau h\u00f3a, c\u01a1 th\u1ec3 c\u0169ng kh\u00f4ng h\u1ea5p th\u1ee5 \u0111\u01b0\u1ee3c qu\u00e1 nhi\u1ec1u Vitamin C.<\/li>\n
  • U\u1ed1ng 2 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y<\/em>. L\u01b0\u1ee3ng n\u01b0\u1edbc c\u01a1 th\u1ec3 c\u1ea7n ph\u1ee5 thu\u1ed9c r\u1ea5t nhi\u1ec1u v\u00e0o m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3. Tuy nhi\u00ean th\u1ef1c t\u1ebf l\u00e0 m\u00ecnh c\u1ea7n kho\u1ea3ng 2 l\u00edt ch\u1ea5t l\u1ecfng, t\u1ee9c l\u00e0 \u0111\u00e3 bao g\u1ed3m n\u01b0\u1edbc trong c\u1ea3 th\u1ee9c \u0103n r\u1ed3i. L\u01b0\u1ee3ng n\u01b0\u1edbc l\u1ecdc th\u1ef1c t\u1ebf m\u00ecnh c\u1ea7n \u00edt h\u01a1n 2 l\u00edt r\u1ea5t nhi\u1ec1u.<\/li>\n
  • V\u1eeba \u0103n v\u1eeba \u0111\u1ecdc\/xem TV c\u00f3 h\u1ea1i.<\/em> Kh\u00f4ng c\u00f3 nghi\u00ean c\u1ee9u n\u00e0o ch\u1ee9ng minh vi\u1ec7c n\u00e0y.<\/li>\n
  • \u0102n c\u00e0 r\u1ed1t gi\u00fap s\u00e1ng m\u1eaft.\u00a0<\/em>C\u00e1i n\u00e0y xu\u1ea5t ph\u00e1t t\u1eeb t\u00ecnh b\u00e1o Anh t\u1eeb th\u1ebf chi\u1ebfn \u0111\u1ec3 l\u1eeba qu\u00e2n \u0110\u1ee9c ch\u1ee9 th\u1ef1c ra kh\u00f4ng ph\u1ea3i.<\/li>\n
  • \u0102n nhi\u1ec1u tr\u1ee9ng g\u00e2y cholesterol\/m\u1ee1<\/em> m\u00e1u. C\u0169ng kh\u00f4ng ph\u1ea3i n\u1ed1t.<\/li>\n<\/ul>\n

    Ngay b\u00e2y gi\u1edd m\u00ecnh ch\u1ec9 nh\u1edb \u0111\u01b0\u1ee3c m\u1ed9t v\u00e0i \u0111i\u1ec1u \u1edf tr\u00ean. Nh\u01b0ng c\u00f3 l\u1ebd hi\u1ec3u nh\u1ea7m l\u1edbn nh\u1ea5t l\u00e0 v\u1ec1 vi\u1ec7c\u00a0ph\u1ea3i \u0103n s\u00e1ng<\/em>, v\u00e0\u00a0ph\u1ea3i \u0103n \u0111\u1ee7 3 b\u1eefa\/ng\u00e0y<\/em>.<\/p>\n

    Fasting<\/h3>\n

    H\u1ed3i nh\u1ecf c\u1ee9 nghe l\u00e0 “kh\u00f4ng \u0103n s\u00e1ng l\u00e0 ng\u1ea5t x\u1ec9u \u0111\u1ea5y!”, v\u00e0 nh\u1ea5t l\u00e0 th\u1ec9nh tho\u1ea3ng \u0111\u1ecdc tin v\u1ec1 m\u1ed9t s\u1ed1 b\u1ea1n h\u1ecdc sinh \u0111\u00fang l\u00e0 ng\u1ea5t x\u1ec9u gi\u1eefa gi\u1edd v\u00ec b\u1ee5ng \u0111\u00f3i (m\u00e0 th\u1ef1c ra l\u00e0 v\u00ec thi\u1ebfu \u0111\u01b0\u1eddng trong m\u00e1u), m\u00ecnh c\u00e0ng th\u1ea5y tin ch\u1eafc v\u00e0o vi\u1ec7c \u0103n s\u00e1ng h\u01a1n. \u0110\u1ebfn khi l\u1edbn l\u00ean t\u00ecm hi\u1ec3u v\u00e0 bi\u1ebft th\u00f4ng \u0111i\u1ec7p “b\u1eefa s\u00e1ng l\u00e0 b\u1eefa \u0103n quan tr\u1ecdng nh\u1ea5t” c\u00f3 xu\u1ea5t ph\u00e1t t\u1eeb chi\u1ebfn d\u1ecbch marketing c\u1ee7a m\u1ed9t c\u00f4ng ty — \u0111o\u00e1n xem — s\u1ea3n xu\u1ea5t b\u1eefa s\u00e1ng, m\u00ecnh m\u1edbi th\u1ea5y ok h\u01a1n v\u1edbi vi\u1ec7c b\u1ecf b\u1eefa.<\/p>\n

    Trong kho\u1ea3ng t\u1eeb 2016 \u0111\u1ebfn 2018 m\u00ecnh kh\u00f4ng \u0103n s\u00e1ng. K\u1ebft qu\u1ea3 l\u00e0 kh\u00f4ng th\u1ea5y y\u1ebfu \u0111i ch\u00fat n\u00e0o, m\u00e0 th\u1eadm ch\u00ed c\u00f2n t\u1ec9nh h\u01a1n v\u00e0 kh\u1ecfe h\u01a1n. Quan tr\u1ecdng nh\u1ea5t l\u00e0 bu\u1ed5i s\u00e1ng th\u1ea5y nh\u1eb9 nh\u00f5m v\u00e0 linh ho\u1ea1t h\u01a1n h\u1eb3n v\u00ec kh\u00f4ng ph\u1ea3i m\u1ea5t th\u1eddi gian ch\u1ecdn th\u1ee9c \u0103n r\u1ed3i \u0111\u1ee3i ti\u00eau h\u00f3a n\u1eefa.<\/p>\n

    Th\u1eddi gian g\u1ea7n \u0111\u00e2y m\u00ecnh \u0111\u1ecdc v\u1ec1 fasting (nh\u1ecbn \u0103n trong m\u1ed9t kho\u1ea3ng th\u1eddi gian c\u1ed1 \u0111\u1ecbnh) v\u00e0 hi\u1ec3u th\u00eam v\u1ec1 nh\u1eefng l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c h\u1ea1n ch\u1ebf n\u1ea1p th\u1ee9c \u0103n. V\u1eady l\u00e0 trong m\u1ed9t s\u1ed1 kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh, m\u00ecnh ch\u1ec9 \u0103n m\u1ed9t b\u1eefa m\u1ed9t ng\u00e0y<\/em>. V\u00e0 v\u1eabn duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp t\u01b0\u01a1ng \u0111\u1ed1i cao, t\u1eadp cardio v\u00e0 s\u1ee9c m\u1ea1nh li\u00ean t\u1ee5c.<\/p>\n

    Vi\u1ec7c \u0103n 3 b\u1eefa\/ng\u00e0y th\u1ef1c ra l\u00e0 g\u1ea7n \u0111\u00e2y t\u1eeb h\u1ed3i x\u00e3 h\u1ed9i c\u00f4ng nghi\u1ec7p h\u00f3a m\u1edbi c\u00f3, c\u00f2n t\u1ed5 ti\u00ean con ng\u01b0\u1eddi su\u1ed1t h\u00e0ng tr\u0103m ngh\u00ecn n\u0103m \u0111i s\u0103n b\u1eafn h\u00e1i l\u01b0\u1ee3m l\u00e0m sao c\u00f3 \u0111\u01b0\u1ee3c ngu\u1ed3n th\u1ee9c \u0103n \u1ed5n \u0111\u1ecbnh, v\u1eady n\u00ean vi\u1ec7c ch\u1ec9 c\u00f3 1 b\u1eefa \u0103n trong 2-3 ng\u00e0y l\u00e0 r\u1ea5t b\u00ecnh th\u01b0\u1eddng. C\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ti\u1ebfn h\u00f3a cho vi\u1ec7c \u0103n \u00edt b\u1eefa trong m\u1ed9t th\u1eddi gian d\u00e0i.<\/p>\n

    \"\"
    16\/8 l\u00e0 ch\u1ebf \u0111\u1ed9 fasting ph\u1ed5 bi\u1ebfn: ch\u1ec9 \u0103n trong m\u1ed9t khung 8 ti\u1ebfng, 16 ti\u1ebfng c\u00f2n l\u1ea1i nh\u1ecbn<\/figcaption><\/figure>\n

    B\u1ea3n th\u00e2n m\u00ecnh t\u1eeb nh\u1eefng ng\u00e0y fasting \u0103n 1 b\u1eefa, m\u00ecnh nh\u1eadn ra nh\u1eefng \u0111i\u1ec3m l\u1ee3i r\u1ea5t hay:<\/p>\n

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    • Kh\u00f4ng c\u00f2n c\u1ea3m gi\u00e1c \u0111\u00f3i<\/strong>. V\u1edbi nh\u1eefng ng\u01b0\u1eddi quen \u0103n \u0111\u1ee7 b\u1eefa th\u00ec ch\u1ec9 c\u1ea7n thi\u1ebfu 1-2 b\u1eefa l\u00e0 s\u1ebd b\u1ecb \u0111\u00f3i, c\u1ed3n c\u00e0o v\u00e0 c\u1ea3m gi\u00e1c kh\u00f4ng c\u00f3 s\u1ee9c. V\u1edbi m\u00ecnh th\u00ec l\u00e2u l\u1eafm r\u1ed3i m\u00ecnh kh\u00f4ng c\u00f3 c\u1ea3m gi\u00e1c \u0111\u00f3i. C\u00f3 nh\u1eefng ng\u00e0y \u0103n t\u1ed1i t\u1eeb 6pm, h\u00f4m sau c\u1ea3 ng\u00e0y kh\u00f4ng \u0103n g\u00ec v\u00e0 v\u1eabn \u0111i l\u1ea1i l\u00e0m vi\u1ec7c v\u1eadn \u0111\u1ed9ng nh\u01b0 b\u00ecnh th\u01b0\u1eddng, \u0111\u1ebfn 9pm m\u1edbi \u0103n (th\u1ee9c l\u00e0 27 ti\u1ebfng li\u00ean t\u1ee5c kh\u00f4ng \u0103n) nh\u01b0ng m\u00ecnh v\u1eabn kh\u00f4ng h\u1ec1 c\u00f3 c\u1ea3m gi\u00e1c \u0111\u00f3i b\u1ee5ng hay kh\u00f3 ch\u1ecbu. Vi\u1ec7c ki\u1ec3m so\u00e1t c\u1ea3m gi\u00e1c \u0111\u00f3i,\u00a0<\/em>kh\u00f4ng \u0111\u1ec3 b\u1ecb ph\u1ee5 thu\u1ed9c, l\u00e0 m\u1ed9t kh\u1ea3 n\u0103ng r\u1ea5t hay.<\/li>\n
    • Ti\u1ebft ki\u1ec7m th\u1eddi gian.\u00a0<\/strong>Nh\u1eefng vi\u1ec7c nh\u01b0 ngh\u0129 \u0111\u1ebfn ph\u1ea3i \u0103n g\u00ec, \u0111i \u0103n, r\u1ed3i \u0103n xong ph\u1ea3i ngh\u1ec9 ng\u01a1i, t\u1ed1n r\u1ea5t nhi\u1ec1u th\u1eddi gian m\u00e0 \u0111\u1ebfn khi b\u1ecf b\u1eefa m\u00ecnh m\u1edbi nh\u1eadn ra.<\/li>\n
    • N\u0103ng l\u01b0\u1ee3ng cao.<\/strong> Nghe c\u00f3 v\u1ebb ng\u01b0\u1ee3c \u0111\u1eddi nh\u01b0ng khi fasting m\u00ecnh nh\u1eadn th\u1ea5y l\u00e0 kh\u1ea3 n\u0103ng t\u1eadp trung, m\u1ee9c \u0111\u1ed9 n\u0103ng l\u01b0\u1ee3ng, ho\u1ea1t b\u00e1t \u0111\u1ec1u cao h\u01a1n so v\u1edbi khi \u0103n nhi\u1ec1u. Th\u1ec9nh tho\u1ea3ng m\u00ecnh v\u1eabn \u0103n tr\u01b0a, nh\u01b0ng c\u1ee9 \u0103n xong l\u00e0 l\u1ea1i bu\u1ed3n ng\u1ee7 u\u1ec3 o\u1ea3i, c\u0103ng ph\u01b0\u1ee1n b\u1ee5ng. Khi fasting th\u00ec n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb d\u00e0nh cho vi\u1ec7c \u0103n u\u1ed1ng v\u00e0 ti\u00eau h\u00f3a qu\u00e1 nhi\u1ec1u n\u1eefa.<\/li>\n
    • Kh\u00f4ng lo th\u1eeba c\u00e2n<\/strong>. C\u00e1i n\u00e0y qu\u00e1 \u0111\u01a1n gi\u1ea3n,nh\u01b0ng khi fasting th\u00ec vi\u1ec7c t\u0103ng c\u00e2n l\u00e0 g\u1ea7n nh\u01b0 kh\u00f4ng th\u1ec3 x\u1ea3y ra.<\/li>\n
    • T\u1eadp kh\u1ecfe h\u01a1n.\u00a0<\/strong>Nghe c\u00f3 v\u1ebb ng\u01b0\u1ee3c \u0111\u1eddi nh\u01b0ng m\u00ecnh th\u01b0\u1eddng xuy\u00ean t\u1eadp n\u1eb7ng, ch\u1ea1y b\u1ed9 d\u00e0i khi b\u1ee5ng tr\u1ed1ng r\u1ed7ng v\u00e0 th\u1ea5y c\u00f2n kh\u1ecfe h\u01a1n. Ch\u00ednh nh\u1eefng l\u1ea7n \u0103n c\u00e1i g\u00ec tr\u01b0\u1edbc khi t\u1eadp m\u1edbi th\u1ea5y kh\u00f3 ch\u1ecbu.<\/li>\n<\/ul>\n

      (\u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t \u0111i\u1ec1u khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi b\u1ea5t ng\u1edd, v\u00ec m\u1ecdi ng\u01b0\u1eddi ngh\u0129 l\u00e0 m\u00ecnh t\u1eadp th\u1ec3 thao v\u00e0 thi \u0111\u1ea5u c\u01b0\u1eddng \u0111\u1ed9 cao n\u00ean ph\u1ea3i \u0103n nhi\u1ec1u l\u1eafm, nh\u01b0ng th\u1ef1c ra m\u00ecnh \u0103n r\u1ea5t \u00edt.)<\/p>\n

      B\u1ea3n th\u00e2n m\u00ecnh kh\u00f4ng ph\u1ea3i d\u00e2n fasting n\u1eb7ng v\u00ec m\u00ecnh ch\u1ec9 fast 1-2 tu\u1ea7n, v\u00e0 trong \u0111\u00f3 th\u1ec9nh tho\u1ea3ng m\u00ecnh v\u1eabn \u0103n s\u00e1ng ho\u1eb7c \u0103n v\u1eb7t. Nh\u01b0ng kh\u00f4ng th\u1ec3 ph\u1ee7 nh\u1eadn nh\u1eefng l\u1ee3i \u00edch qu\u00e1 l\u1edbn c\u1ee7a fasting. Sau n\u00e0y n\u1ebfu c\u00f3 \u0111i\u1ec1u ki\u1ec7n chu\u1ea9n b\u1ecb ch\u1eafc ch\u1eafn m\u00ecnh s\u1ebd c\u1ed1 g\u1eafng duy tr\u00ec fasting th\u01b0\u1eddng xuy\u00ean nh\u1ea5t c\u00f3 th\u1ec3.<\/p>\n","protected":false},"excerpt":{"rendered":"

      H\u1ed3i nh\u1ecf, m\u00ecnh th\u01b0\u1eddng xuy\u00ean \u0111\u01b0\u1ee3c b\u1ea3o “\u0102n s\u00e1ng l\u00e0 b\u1eefa quan tr\u1ecdng nh\u1ea5t”. Kh\u00f4ng ch\u1ec9 ng\u01b0\u1eddi th\u00e2n gia \u0111\u00ecnh n\u00f3i m\u00e0 TV…<\/p>\n","protected":false},"author":1,"featured_media":1380,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[187,7],"tags":[],"_links":{"self":[{"href":"https:\/\/leminhha.vn\/index.php?rest_route=\/wp\/v2\/posts\/1378"}],"collection":[{"href":"https:\/\/leminhha.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/leminhha.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/leminhha.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/leminhha.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1378"}],"version-history":[{"count":1,"href":"https:\/\/leminhha.vn\/index.php?rest_route=\/wp\/v2\/posts\/1378\/revisions"}],"predecessor-version":[{"id":1381,"href":"https:\/\/leminhha.vn\/index.php?rest_route=\/wp\/v2\/posts\/1378\/revisions\/1381"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/leminhha.vn\/index.php?rest_route=\/wp\/v2\/media\/1380"}],"wp:attachment":[{"href":"https:\/\/leminhha.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/leminhha.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/leminhha.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}