{"id":11336,"date":"2015-02-27T05:00:00","date_gmt":"2015-02-27T10:00:00","guid":{"rendered":"https:\/\/www.nutritionsolutionsforme.com\/2015\/02\/27\/vuot-qua-su-met-moi-vao-buoi-chieu-tai-noi-lam-viec\/"},"modified":"2024-09-17T07:26:08","modified_gmt":"2024-09-17T12:26:08","slug":"vuot-qua-su-met-moi-vao-buoi-chieu-tai-noi-lam-viec","status":"publish","type":"post","link":"https:\/\/www.nutritionsolutionsforme.com\/vi\/2015\/02\/27\/vuot-qua-su-met-moi-vao-buoi-chieu-tai-noi-lam-viec\/","title":{"rendered":"V\u01b0\u1ee3t qua s\u1ef1 m\u1ec7t m\u1ecfi v\u00e0o bu\u1ed5i chi\u1ec1u t\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c"},"content":{"rendered":"<p style=\"text-align: justify;\"><a href=\"http:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2014\/11\/Nap1.jpg\" data-rel=\"lightbox-image-0\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignleft size-medium wp-image-364\" src=\"http:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2014\/11\/Nap1-300x182.jpg\" alt=\"Ng\u1ee7 tr\u01b0a\" width=\"300\" height=\"182\" srcset=\"https:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2014\/11\/Nap1-300x182.jpg 300w, https:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2014\/11\/Nap1.jpg 528w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>H\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u \u0111\u00e3 t\u1eebng tr\u1ea3i qua \u0111i\u1ec1u n\u00e0y: m\u1ed9t bu\u1ed5i s\u00e1ng r\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ec3 ho\u00e0n th\u00e0nh c\u00e1c d\u1ef1 \u00e1n v\u00e0 ch\u00fang ta tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. Sau \u0111\u00f3, \u0111\u1ed3ng h\u1ed3 \u0111i\u1ec3m 2 gi\u1edd chi\u1ec1u v\u00e0 b\u1ea1n \u0111\u1eadp v\u00e0o t\u01b0\u1eddng, b\u1ea1n \u0111ang \u1edf b\u00e0n l\u00e0m vi\u1ec7c v\u00e0 m\u01a1 v\u1ec1 vi\u1ec7c k\u00e9o r\u00e8m xu\u1ed1ng, chui xu\u1ed1ng g\u1ea7m b\u00e0n v\u00e0 ng\u1ee7 m\u1ed9t gi\u1ea5c v\u00ec b\u1ea1n h\u1ea7u nh\u01b0 kh\u00f4ng th\u1ec3 m\u1edf m\u1eaft! N\u1ebfu b\u1ea1n th\u1ea5y r\u1eb1ng m\u00ecnh th\u01b0\u1eddng kh\u00f4ng c\u00f3 n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u1ef1 h\u1ecfi l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 v\u01b0\u1ee3t qua ph\u1ea7n c\u00f2n l\u1ea1i c\u1ee7a ng\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n ph\u1ea3i xem x\u00e9t k\u1ef9 nh\u1eefng g\u00ec b\u1ea1n \u0111ang \u0103n &#8211; ho\u1eb7c kh\u00f4ng \u0103n. B\u1ea1n mu\u1ed1n tr\u00e1nh xa b\u00e1nh r\u00e1n v\u00e0 ti\u1ec7c bia cu\u1ed1i tu\u1ea7n, nh\u01b0ng \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n \u0111\u1ec3 c\u00f3 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n v\u1eabn c\u00f3 th\u1ec3 c\u00f3 l\u1ee3i. Nguy\u00ean nh\u00e2n g\u00e2y ra t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi n\u00e0y l\u00e0 g\u00ec? H\u1ea7u h\u1ebft th\u1eddi gian, n\u00f3 c\u00f3 th\u1ec3 b\u1eaft ngu\u1ed3n t\u1eeb m\u1ed9t ho\u1eb7c nhi\u1ec1u th\u00f3i quen ho\u1eb7c th\u00f3i quen h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n. N\u00f3 th\u01b0\u1eddng l\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a vi\u1ec7c g\u1eafng s\u1ee9c v\u1ec1 th\u1ec3 ch\u1ea5t, th\u00f3i quen \u0103n u\u1ed1ng k\u00e9m, c\u0103ng th\u1eb3ng v\u1ec1 m\u1eb7t c\u1ea3m x\u00fac, bu\u1ed3n ch\u00e1n, thi\u1ebfu ng\u1ee7 ho\u1eb7c t\u0103ng c\u00e2n.      <\/p>\n<p style=\"text-align: justify;\"><!--more--><\/p>\n<p style=\"text-align: justify;\"><em>Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 thay \u0111\u1ed5i \u0111\u01a1n gi\u1ea3n trong l\u1ed1i s\u1ed1ng gi\u00fap b\u1ea1n l\u1ea5y l\u1ea1i s\u1ee9c s\u1ed1ng v\u00e0 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng.<\/em><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>\u0102n c\u00e1c b\u1eefa \u0103n nh\u1ecf sau m\u1ed7i 3 \u0111\u1ebfn 4 gi\u1edd<\/strong> &#8211; \u0110i\u1ec1u n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 duy tr\u00ec m\u1ee9c n\u0103ng l\u01b0\u1ee3ng t\u1ed1i \u0111a. C\u01a1 th\u1ec3 b\u1ea1n \u0111\u1ed1t ch\u00e1y calo \u0111\u1ec3 ti\u00eau h\u00f3a l\u01b0\u1ee3ng calo b\u1ea1n \u0103n v\u00e0o. \u0102n c\u00e1ch qu\u00e3ng d\u00e0i h\u01a1n kh\u00f4ng gi\u00fap h\u1ec7 ti\u00eau h\u00f3a c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c luy\u1ec7n t\u1eadp t\u1ed1t  <\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: justify;\"><strong>Ho\u1ea1t \u0111\u1ed9ng trong ng\u00e0y<\/strong> &#8211; T\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c, thay v\u00ec g\u1eedi email ho\u1eb7c nh\u1eafn tin, h\u00e3y \u0111i b\u1ed9 \u0111\u1ebfn b\u00e0n l\u00e0m vi\u1ec7c c\u1ee7a \u0111\u1ed3ng nghi\u1ec7p. \u0110i c\u1ea7u thang b\u1ed9 thay v\u00ec thang m\u00e1y. \u0110\u1ee9ng d\u1eady sau m\u1ed7i gi\u1edd v\u00e0 \u0111i b\u1ed9 xung quanh  <\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: justify;\"><strong>\u0102n s\u00e1ng \u0111\u1ea7y \u0111\u1ee7<\/strong> &#8211; C\u01a1 th\u1ec3 b\u1ea1n \u0111\u00e3 \u0111\u00f3i trong 8 gi\u1edd v\u00e0 c\u1ea7n th\u1ee9c \u0103n. \u0102n s\u00e1ng c\u00e2n b\u1eb1ng PFC (protein, ch\u1ea5t b\u00e9o v\u00e0 carbohydrate) s\u1ebd ng\u0103n ng\u1eeba l\u01b0\u1ee3ng \u0111\u01b0\u1eddng t\u0103ng \u0111\u1ed9t bi\u1ebfn v\u00e0 gi\u1ea3m m\u1ea1nh, \u0111\u1ed3ng th\u1eddi cung c\u1ea5p cho b\u1ea1n n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng. H\u00e3y ch\u00fa \u00fd \u0111\u1ebfn l\u01b0\u1ee3ng carbohydrate n\u1ea1p v\u00e0o &#8211; m\u1ed9t chi\u1ebfc b\u00e1nh m\u00ec tr\u00f2n l\u1edbn c\u00f3 th\u1ec3 ch\u1ee9a h\u01a1n 90 gam carbohydrate &#8211; \u0111\u1ee7 \u0111\u1ec3 khi\u1ebfn b\u1ea1n ng\u1ee7 thi\u1ebfp \u0111i tr\u01b0\u1edbc khi \u0103n h\u1ebft! Khi b\u1ea1n b\u1ecf b\u1eefa s\u00e1ng, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd ho\u1ea3ng lo\u1ea1n v\u00ec ngh\u0129 r\u1eb1ng n\u00f3 \u0111ang \u0111\u00f3i v\u00e0 l\u01b0u tr\u1eef b\u1eefa \u0103n ti\u1ebfp theo c\u1ee7a b\u1ea1n trong ch\u1ea5t b\u00e9o d\u1ef1 tr\u1eef   <\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: justify;\"><strong>\u0102n nh\u1eb9<\/strong> &#8211; Ch\u01b0a \u0111\u1ebfn gi\u1edd \u0103n? \u0102n nh\u1eb9 \u0111\u1ec3 gi\u00fap t\u0103ng m\u1ee9c n\u0103ng l\u01b0\u1ee3ng. H\u00e3y th\u1eed m\u1ed9t ounce pho m\u00e1t, m\u1ed9t n\u1eafm h\u1ea1t ho\u1eb7c m\u1ed9t m\u00f3n \u0103n nh\u1eb9 gi\u00e0u protein kh\u00e1c \u0111\u1ec3 gi\u1eef t\u1ec9nh t\u00e1o  <\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: justify;\"><strong>Tr\u00e1nh \u0111\u01b0\u1eddng<\/strong> &#8211; M\u1ed9t \u00edt \u0111\u01b0\u1eddng c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u t\u00e1c h\u1ea1i &#8211; theo h\u01b0\u1edbng kh\u00f4ng t\u1ed1t. \u0102n m\u1ed9t \u00edt \u0111\u1ed3 ng\u1ecdt c\u00f3 th\u1ec3 g\u00e2y ra t\u00ecnh tr\u1ea1ng t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft, khi\u1ebfn ch\u00fang ta bu\u1ed3n ng\u1ee7 h\u01a1n <\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: justify;\"><strong>Gi\u1eef \u0111\u1ee7 n\u01b0\u1edbc<\/strong> &#8211; \u0110\u1ec3 tr\u00e1nh m\u1ea5t n\u01b0\u1edbc v\u00e0 t\u00e1c d\u1ee5ng ph\u1ee5 g\u00e2y bu\u1ed3n ng\u1ee7, ch\u1ec9 c\u1ea7n nh\u1ea5p t\u1eebng ng\u1ee5m. U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc (m\u1ee5c ti\u00eau l\u00e0 11-16 c\u1ed1c n\u01b0\u1edbc m\u1ed7i ng\u00e0y) ho\u1eb7c n\u01b0\u1edbc c\u00f3 ga v\u1edbi chanh <\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: justify;\"><strong>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean<\/strong> &#8211; Kh\u00f4ng c\u1ea7n ph\u1ea3i \u0111\u1ebfn ph\u00f2ng t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c. H\u00e3y l\u00e0m \u0111i\u1ec1u g\u00ec \u0111\u00f3 b\u1ea1n th\u00edch nh\u01b0 qu\u1ea7n v\u1ee3t, b\u01a1i l\u1ed9i, yoga, Pilates, Zumba, ch\u1ea1y, \u0111\u1ea1p xe ho\u1eb7c khi\u00eau v\u0169. N\u1ebfu b\u1ea1n k\u1ebft h\u1ee3p vui v\u1ebb v\u00e0 th\u1ec3 d\u1ee5c, b\u1ea1n s\u1ebd lu\u00f4n c\u00f3 \u0111\u1ed9ng l\u1ef1c v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng  <\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: justify;\"><strong>Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/strong> &#8211; Thi\u1ebfu ng\u1ee7 g\u00e2y t\u0103ng c\u00e2n v\u00e0 khi\u1ebfn b\u1ea1n d\u1ec5 m\u1ec7t m\u1ecfi. C\u00f3 nh\u1eefng nghi\u00ean c\u1ee9u cho th\u1ea5y thi\u1ebfu ng\u1ee7 khi\u1ebfn c\u1ea3 leptin (hormone no) v\u00e0 ghrelin (hormone \u0111\u00f3i) ho\u1ea1t \u0111\u1ed9ng kh\u00f4ng b\u00ecnh th\u01b0\u1eddng, khi\u1ebfn b\u1ea1n c\u00f3 c\u1ea3m gi\u00e1c kh\u00f4ng \u0111\u1ee7 no ho\u1eb7c c\u1ea3m th\u1ea5y \u0111\u00f3i ngay c\u1ea3 khi b\u1ea1n kh\u00f4ng c\u1ea7n \u0103n. <\/li>\n<\/ul>\n<p><em>N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, th\u00ec \u0111\u00e3 \u0111\u1ebfn l\u00fac b\u1ea1n n\u00ean xem l\u1ea1i ch\u1ebf \u0111\u1ed9 ng\u1ee7, ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 l\u1ed1i s\u1ed1ng c\u1ee7a m\u00ecnh. H\u00e3y th\u1eed nh\u1eefng thay \u0111\u1ed5i n\u00e0y tr\u01b0\u1edbc, v\u00e0 n\u1ebfu b\u1ea1n v\u1eabn c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, h\u00e3y \u0111\u1ebfn g\u1eb7p b\u00e1c s\u0129. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>H\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u \u0111\u00e3 t\u1eebng tr\u1ea3i qua \u0111i\u1ec1u n\u00e0y: m\u1ed9t bu\u1ed5i s\u00e1ng r\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ec3 ho\u00e0n th\u00e0nh c\u00e1c d\u1ef1 \u00e1n v\u00e0 ch\u00fang ta tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. Sau \u0111\u00f3, \u0111\u1ed3ng h\u1ed3 \u0111i\u1ec3m 2 gi\u1edd chi\u1ec1u v\u00e0 b\u1ea1n<\/p>\n","protected":false},"author":1,"featured_media":11338,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[912],"tags":[],"class_list":["post-11336","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-vi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>V\u01b0\u1ee3t qua s\u1ef1 m\u1ec7t m\u1ecfi v\u00e0o bu\u1ed5i chi\u1ec1u t\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c - Nutrition Solutions for Me<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.nutritionsolutionsforme.com\/vi\/2015\/02\/27\/vuot-qua-su-met-moi-vao-buoi-chieu-tai-noi-lam-viec\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"V\u01b0\u1ee3t qua s\u1ef1 m\u1ec7t m\u1ecfi v\u00e0o bu\u1ed5i chi\u1ec1u t\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c - Nutrition Solutions for Me\" \/>\n<meta property=\"og:description\" content=\"H\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u \u0111\u00e3 t\u1eebng tr\u1ea3i qua \u0111i\u1ec1u n\u00e0y: m\u1ed9t bu\u1ed5i s\u00e1ng r\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ec3 ho\u00e0n th\u00e0nh c\u00e1c d\u1ef1 \u00e1n v\u00e0 ch\u00fang ta tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. 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