{"id":11385,"date":"2017-12-12T07:00:55","date_gmt":"2017-12-12T12:00:55","guid":{"rendered":"https:\/\/www.nutritionsolutionsforme.com\/2017\/12\/12\/reblog-carb-cycling-huong-dan-cho-nguoi-moi-bat-dau\/"},"modified":"2024-09-17T07:26:14","modified_gmt":"2024-09-17T12:26:14","slug":"reblog-carb-cycling-huong-dan-cho-nguoi-moi-bat-dau","status":"publish","type":"post","link":"https:\/\/www.nutritionsolutionsforme.com\/vi\/2017\/12\/12\/reblog-carb-cycling-huong-dan-cho-nguoi-moi-bat-dau\/","title":{"rendered":"Reblog: Carb Cycling: H\u01b0\u1edbng d\u1eabn cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u"},"content":{"rendered":"
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Xu h\u01b0\u1edbng dinh d\u01b0\u1ee1ng \u0111\u1ebfn r\u1ed3i \u0111i theo t\u1eebng \u0111\u1ee3t. \u0110\u1ea7u ti\u00ean, ch\u00fang ta s\u1ee3 \u0103n qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o. Sau \u0111\u00f3, cu\u1ed9c tr\u00f2 chuy\u1ec7n b\u1eaft \u0111\u1ea7u thay \u0111\u1ed5i, v\u00e0 ch\u00fang ta b\u1eaft \u0111\u1ea7u coi th\u01b0\u1eddng carbs. Theo m\u1ed9t c\u00e1ch n\u00e0o \u0111\u00f3, n\u1ed7i s\u1ee3 carbs c\u1ee7a ch\u00fang ta l\u00e0 c\u00f3 l\u00fd. Carbohydrate chi\u1ebfm m\u1ed9t ph\u1ea7n l\u1edbn l\u01b0\u1ee3ng calo h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n v\u00e0 vi\u1ec7c \u0103n qu\u00e1 nhi\u1ec1u nh\u1eefng lo\u1ea1i kh\u00f4ng t\u1ed1t nh\u01b0 \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng, b\u00e1nh m\u00ec tr\u1eafng v\u00e0 b\u00e1nh quy c\u00f3 th\u1ec3 g\u00e2y ra v\u1ea5n \u0111\u1ec1 n\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n ho\u1eb7c ch\u1ec9 mu\u1ed1n kh\u1ecfe m\u1ea1nh h\u01a1n. <\/section>\n

V\u00ec v\u1eady, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn c\u1eaft b\u1ecf ho\u00e0n to\u00e0n carbohydrate, nh\u01b0ng lo\u1ea1i h\u1ea1n ch\u1ebf \u0111\u00f3 kh\u00f4ng ho\u00e0n to\u00e0n c\u1ea7n thi\u1ebft. \u0102n \u0111\u00fang lo\u1ea1i carbohydrate, nh\u01b0 y\u1ebfn m\u1ea1ch v\u00e0 g\u1ea1o l\u1ee9t, cung c\u1ea5p cho c\u01a1 th\u1ec3 b\u1ea1n nhi\u00ean li\u1ec7u b\u1ea1n c\u1ea7n \u0111\u1ec3 kh\u00f4ng ch\u1ec9 v\u01b0\u1ee3t qua c\u00e1c bu\u1ed5i t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n c\u1ea3 ng\u00e0y n\u00f3i chung. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao m\u1ed9t s\u1ed1 ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 lu\u00e2n phi\u00ean carbohydrate, ngh\u0129a l\u00e0 h\u1ecd xen k\u1ebd gi\u1eefa nh\u1eefng ng\u00e0y nhi\u1ec1u carbohydrate v\u00e0 nh\u1eefng ng\u00e0y \u00edt carbohydrate. “L\u1eb7p l\u1ea1i carbohydrate l\u00e0 m\u1ed9t c\u00e1ch gi\u00fap nh\u1eefng ng\u01b0\u1eddi \u0103n ki\u00eang th\u1ec9nh tho\u1ea3ng c\u1ea3m th\u1ea5y nh\u01b0 h\u1ecd kh\u00f4ng \u0103n ki\u00eang v\u00e0 trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p th\u1ef1c s\u1ef1 nu\u00f4ng chi\u1ec1u b\u1ea3n th\u00e2n”, c\u1ed1 v\u1ea5n dinh d\u01b0\u1ee1ng c\u1ee7a Men’s Health<\/em> Alan Aragon, MS cho bi\u1ebft. \u0110i\u1ec1u n\u00e0y kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n s\u1ebd c\u00f3 \u0111\u01b0\u1ee3c hi\u1ec7u \u1ee9ng \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o \u0111\u1eb7c bi\u1ec7t b\u1eb1ng c\u00e1ch \u0103n \u00edt carbohydrate, nh\u01b0ng n\u00f3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tu\u00e2n th\u1ee7 ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang c\u1ee7a m\u00ecnh v\u1ec1 l\u00e2u d\u00e0i, \u00f4ng n\u00f3i th\u00eam. Nh\u01b0ng li\u1ec7u ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f3 gi\u00fap \u00edch g\u00ec cho c\u00e2n n\u1eb7ng c\u1ee7a b\u1ea1n trong th\u1eddi gian d\u00e0i kh\u00f4ng? Quan tr\u1ecdng h\u01a1n, li\u1ec7u n\u00f3 c\u00f3 t\u1ed1t h\u01a1n vi\u1ec7c ch\u1ec9 c\u1eaft gi\u1ea3m l\u01b0\u1ee3ng calo n\u00f3i chung kh\u00f4ng? Sau \u0111\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v\u1ec1 lu\u00e2n phi\u00ean carbohydrate v\u00e0 c\u00e1ch x\u00e1c \u0111\u1ecbnh xem ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f3 ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n hay kh\u00f4ng. <\/p>\n

Chu k\u1ef3 Carb l\u00e0 g\u00ec?<\/h2>\n

Chu k\u1ef3 carb c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n \u0103n nhi\u1ec1u carb h\u01a1n v\u00e0o m\u1ed9t ng\u00e0y, sau \u0111\u00f3 l\u00e0 \u00edt carb h\u01a1n v\u00e0o ng\u00e0y ti\u1ebfp theo. B\u1ea1n ti\u1ebfp t\u1ee5c xen k\u1ebd gi\u1eefa hai ch\u1ebf \u0111\u1ed9 n\u00e0y trong su\u1ed1t c\u1ea3 tu\u1ea7n, t\u00f9y thu\u1ed9c v\u00e0o m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a b\u1ea1n v\u00e0o m\u1ed7i ng\u00e0y. L\u00fd do \u0111\u1eb1ng sau n\u00f3 kh\u00e1 ch\u1eafc ch\u1eafn: b\u1ea1n s\u1ebd nh\u1eadn \u0111\u01b0\u1ee3c l\u1ee3i \u00edch khi \u0103n nhi\u1ec1u carb trong nh\u1eefng ng\u00e0y t\u1eadp luy\u1ec7n v\u00e0 l\u1ee3i \u00edch khi \u0103n \u00edt carb khi b\u1ea1n kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng nhi\u1ec1u. Khi b\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c, c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd s\u1eed d\u1ee5ng ngu\u1ed3n carb d\u1ef1 tr\u1eef \u0111\u1ec3 l\u1ea5y n\u0103ng l\u01b0\u1ee3ng, v\u00ec v\u1eady, nh\u1eefng ng\u00e0y \u0103n nhi\u1ec1u carb c\u1ee7a b\u1ea1n s\u1ebd ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u00e0y t\u1eadp luy\u1ec7n, khi c\u01a1 th\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng t\u1ed1t nh\u1ea5t ngu\u1ed3n nhi\u00ean li\u1ec7u \u0111\u00f3. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t \u0111i\u1ec1u tuy\u1ec7t v\u1eddi, v\u00ec m\u1ed9t \u0111\u1ed9ng l\u1ef1c b\u1ed5 sung trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 h\u01a1n trong th\u1eddi gian d\u00e0i h\u01a1n, \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo h\u01a1n. V\u00e0o nh\u1eefng ng\u00e0y ngh\u1ec9 ng\u01a1i, b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m l\u01b0\u1ee3ng carb xu\u1ed1ng nh\u01b0 m\u1ed9t c\u00e1ch \u0111\u1ec3 gi\u1ea3m l\u01b0\u1ee3ng calo r\u1ed7ng m\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y qu\u00e1 h\u1ea1n ch\u1ebf trong su\u1ed1t ph\u1ea7n c\u00f2n l\u1ea1i c\u1ee7a tu\u1ea7n. V\u00ec v\u1eady, gi\u1ea3 s\u1eed b\u1ea1n n\u1eb7ng 175 pound v\u00e0 \u0111\u1eb7t m\u1ee5c ti\u00eau l\u00e0 2 gam carb (g) cho m\u1ed7i pound tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 v\u00e0o nh\u1eefng ng\u00e0y \u0103n nhi\u1ec1u carb. N\u1ebfu b\u1ea1n t\u1eadp luy\u1ec7n v\u00e0o th\u1ee9 Hai, th\u00ec \u0111\u00f3 l\u00e0 350 g. V\u00e0o ng\u00e0y ngh\u1ec9 ti\u1ebfp theo ho\u1eb7c ng\u00e0y \u0103n \u00edt carb, b\u1ea1n c\u00f3 th\u1ec3 c\u1eaft gi\u1ea3m xu\u1ed1ng ch\u1ec9 c\u00f2n 1 ho\u1eb7c 1,5 gam cho m\u1ed7i pound tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, dao \u0111\u1ed9ng t\u1eeb 175 \u0111\u1ebfn 263 gam. Tuy nhi\u00ean, kh\u00f4ng c\u00f3 s\u1ed1 l\u01b0\u1ee3ng c\u1ed1 \u0111\u1ecbnh n\u00e0o cho l\u01b0\u1ee3ng carb b\u1ea1n \u0111\u01b0\u1ee3c ph\u00e9p \u0103n v\u00e0o nh\u1eefng ng\u00e0y \u0103n nhi\u1ec1u carb ho\u1eb7c \u00edt carb. \u0110i\u1ec1u n\u00e0y ph\u1ee5 thu\u1ed9c ph\u1ea7n l\u1edbn v\u00e0o lo\u1ea1i b\u00e0i t\u1eadp b\u1ea1n \u0111ang th\u1ef1c hi\u1ec7n v\u00e0 t\u1ea7n su\u1ea5t b\u1ea1n th\u1ef1c hi\u1ec7n. C\u0169ng nh\u01b0 h\u1ea7u h\u1ebft c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang kh\u00e1c, c\u00f3 nhi\u1ec1u “\u0111\u01a1n thu\u1ed1c” v\u1ec1 ch\u1ebf \u0111\u1ed9 lu\u00e2n phi\u00ean carb c\u00f3 s\u1eb5n tr\u00ean internet, nh\u01b0ng l\u01b0\u1ee3ng carb b\u1ea1n n\u1ea1p v\u00e0o cu\u1ed1i c\u00f9ng s\u1ebd ph\u1ea3i ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n v\u00e0 nhu c\u1ea7u c\u1ee7a b\u1ea1n. <\/p>\n

4 \u0111i\u1ec1u b\u1ea1n n\u00ean bi\u1ebft tr\u01b0\u1edbc khi th\u1eed ch\u1ebf \u0111\u1ed9 Carb Cycling<\/h2>\n

Chu k\u1ef3 carb \u0111\u00f2i h\u1ecfi ph\u1ea3i l\u1eadp k\u1ebf ho\u1ea1ch nhi\u1ec1u h\u01a1n m\u1ed9t ch\u00fat so v\u1edbi s\u1edf th\u00edch c\u1ee7a h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi, v\u00ec b\u1ea1n c\u1ea7n ph\u1ea3i c\u00e2n, \u0111o v\u00e0 \u0111\u1ebfm gam. S\u1eed d\u1ee5ng m\u1ed9t \u1ee9ng d\u1ee5ng nh\u01b0 My Fitness Pal<\/a> c\u00f3 th\u1ec3 gi\u00fap vi\u1ec7c \u0111\u00f3 d\u1ec5 d\u00e0ng h\u01a1n, nh\u01b0ng n\u1ebfu b\u1ea1n th\u00edch s\u1ef1 linh ho\u1ea1t trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh, th\u00ec chu k\u1ef3 carb c\u00f3 th\u1ec3 qu\u00e1 nghi\u00eam ng\u1eb7t \u0111\u1ed1i v\u1edbi b\u1ea1n. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n th\u00edch c\u00f3 c\u00e1c h\u01b0\u1edbng d\u1eabn ho\u1eb7c “quy t\u1eafc” \u0111\u1ec3 tu\u00e2n theo, th\u00ec chu k\u1ef3 carb c\u00f3 th\u1ec3 \u0111\u00e1ng \u0111\u1ec3 th\u1eed. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd tr\u01b0\u1edbc khi b\u1ea1n th\u1eed. <\/p>\n

1. BI\u1ebeT B\u1ea0N C\u1ea6N BAO NHI\u00caU CALO<\/h3>\n

Thi\u1ebft l\u1eadp m\u1ee5c ti\u00eau calo h\u00e0ng ng\u00e0y m\u00e0 b\u1ea1n s\u1ebd h\u01b0\u1edbng t\u1edbi trong m\u1ecdi ng\u00e0y. M\u1ed9t c\u00e1ch ti\u1ebfp c\u1eadn chung: N\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n, h\u00e3y nh\u00e2n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n v\u1edbi 10. \u0110\u00f3 l\u00e0 s\u1ed1 calo b\u1ea1n mu\u1ed1n ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y. Duy tr\u00ec c\u00e2n n\u1eb7ng? Nh\u00e2n v\u1edbi 12. V\u00e0 n\u1ebfu b\u1ea1n mu\u1ed1n t\u0103ng c\u00e2n, h\u00e3y nh\u00e2n v\u1edbi 15. <\/p>\n

2. C\u00c2N B\u1eb0NG C\u00c1C MACRO C\u1ee6A B\u1ea0N<\/h3>\n

Chia l\u01b0\u1ee3ng calo \u0111\u00f3 cho c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng ch\u00ednh c\u1ee7a b\u1ea1n: carbohydrate, protein v\u00e0 ch\u1ea5t b\u00e9o. C\u1ea3 carbohydrate v\u00e0 protein \u0111\u1ec1u cung c\u1ea5p 4 calo cho m\u1ed7i gam, trong khi ch\u1ea5t b\u00e9o cung c\u1ea5p 9 calo cho m\u1ed7i gam. Ngo\u00e0i vi\u1ec7c lu\u00e2n phi\u00ean carbohydrate, h\u00e3y nh\u1eafm \u0111\u1ebfn kho\u1ea3ng 1 g protein cho m\u1ed7i pound tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. B\u00f9 l\u1ea1i ph\u1ea7n c\u00f2n l\u1ea1i b\u1eb1ng ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh. (\u0110\u1ec3 bi\u1ebft k\u1ebf ho\u1ea1ch chi ti\u1ebft h\u01a1n, \u0111\u00e2y l\u00e0 c\u00e1ch t\u00ednh l\u01b0\u1ee3ng macro c\u1ee7a b\u1ea1n \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/a> .) V\u00ec v\u1eady, v\u00e0o nh\u1eefng ng\u00e0y nhi\u1ec1u carbohydrate, b\u1ea1n s\u1ebd t\u0103ng l\u01b0\u1ee3ng carbohydrate v\u00e0 calo, gi\u1eef nguy\u00ean l\u01b0\u1ee3ng protein v\u00e0 ch\u1ea5t b\u00e9o. M\u1eb7t kh\u00e1c, nh\u1eefng ng\u00e0y \u00edt carbohydrate s\u1ebd c\u1eaft gi\u1ea3m l\u01b0\u1ee3ng calo c\u1ee7a b\u1ea1n, m\u1ed9t l\u1ea7n n\u1eefa trong khi v\u1eabn gi\u1eef nguy\u00ean l\u01b0\u1ee3ng protein v\u00e0 ch\u1ea5t b\u00e9o. H\u00e3y nh\u1edb r\u1eb1ng, m\u1ee5c ti\u00eau l\u00e0 \u0103n \u00edt calo h\u01a1n nh\u01b0ng kh\u00f4ng th\u1ef1c s\u1ef1 “c\u1ea3m th\u1ea5y” nh\u01b0 b\u1ea1n \u0111ang c\u00f3. (\u0110\u1ec3 bi\u1ebft c\u00e1c c\u00f4ng th\u1ee9c n\u1ea5u \u0103n gi\u00fap b\u1ea1n b\u00e1m s\u00e1t m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh, h\u00e3y xem Ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang Metashred<\/a><\/a> t\u1eeb S\u1ee9c kh\u1ecfe nam gi\u1edbi<\/em>.) <\/p>\n

3. KH\u00d4NG B\u1ece CH\u1ea4T X\u01a0<\/h3>\n

Khi b\u1ea1n \u0103n \u00edt carbohydrate, h\u00e3y \u0111\u1ea3m b\u1ea3o b\u1ea1n gi\u1eef l\u1ea1i ch\u1ea5t x\u01a1. Nh\u1eefng ng\u00e0y \u00edt carbohydrate kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1i c\u1edb \u0111\u1ec3 b\u1ecf b\u00f4ng c\u1ea3i xanh v\u00e0 t\u00e1o. T\u1eadp trung ch\u1ee7 y\u1ebfu v\u00e0o vi\u1ec7c lo\u1ea1i b\u1ecf \u0111\u01b0\u1eddng b\u1ed5 sung v\u00e0 c\u00e1c lo\u1ea1i carbohydrate tinh ch\u1ebf kh\u00e1c, nh\u01b0 b\u00e1nh n\u01b0\u1edbng x\u1ed1p v\u00e0 b\u00e1nh m\u00ec tr\u00f2n, kh\u1ecfi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n. N\u1ea1p nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 rau, tr\u00e1i c\u00e2y, \u0111\u1eadu, y\u1ebfn m\u1ea1ch, h\u1ea1t di\u00eam m\u1ea1ch v\u00e0 c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c ch\u1ea5t l\u01b0\u1ee3ng kh\u00e1c gi\u00e0u dinh d\u01b0\u1ee1ng. <\/p>\n

4. \u0102N \u0110\u1ee6, K\u1ec2 C\u1ea2 V\u00c0O NH\u1eeeNG NG\u00c0Y \u0102N \u00cdT CARB<\/h3>\n

N\u00e3o c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng nh\u1edd carbohydrate, hay c\u1ee5 th\u1ec3 h\u01a1n l\u00e0 \u0111\u01b0\u1eddng glucose. V\u00e0 khi kh\u00f4ng c\u00f3 carbohydrate, c\u01a1 th\u1ec3 b\u1ea1n ph\u1ea3i s\u1eed d\u1ee5ng c\u00e1c ngu\u1ed3n kh\u00e1c, nh\u01b0 protein, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0 tin x\u1ea5u n\u1ebfu b\u1ea1n mu\u1ed1n x\u00e2y d\u1ef1ng v\u00e0 duy tr\u00ec c\u01a1 n\u1ea1c. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao vi\u1ec7c \u0103n nhi\u1ec1u h\u01a1n 130 g carbohydrate v\u00e0o nh\u1eefng ng\u00e0y “\u00edt carbohydrate” l\u1ea1i quan tr\u1ecdng \u0111\u1ebfn v\u1eady. Nu\u00f4i d\u01b0\u1ee1ng n\u00e3o c\u1ee7a b\u1ea1n \u0111\u1ec3 b\u1ea1n kh\u00f4ng b\u1ecb m\u00f9 m\u1ecbt c\u1ea3 ng\u00e0y l\u00e0m vi\u1ec7c. B\u00e0i vi\u1ebft g\u1ed1c xu\u1ea5t hi\u1ec7n tr\u00ean www.menshealth.com v\u00e0 \u0111\u01b0\u1ee3c ch\u1ea5p b\u00fat b\u1edfi Chris Mohr Ti\u1ebfn s\u0129, RD, ch\u1ee7 s\u1edf h\u1eefu c\u1ee7a Mohr Results<\/a> . B\u00e0i vi\u1ebft c\u00f3 s\u1eb5n t\u1ea1i \u0111\u00e2y<\/a> . <\/em><\/p>\n<\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Xu h\u01b0\u1edbng dinh d\u01b0\u1ee1ng \u0111\u1ebfn r\u1ed3i \u0111i theo t\u1eebng \u0111\u1ee3t. \u0110\u1ea7u ti\u00ean, ch\u00fang ta s\u1ee3 \u0103n qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o. Sau \u0111\u00f3, cu\u1ed9c tr\u00f2 chuy\u1ec7n b\u1eaft \u0111\u1ea7u thay \u0111\u1ed5i, v\u00e0 ch\u00fang ta b\u1eaft \u0111\u1ea7u coi th\u01b0\u1eddng carbs. Theo m\u1ed9t c\u00e1ch<\/p>\n","protected":false},"author":1,"featured_media":11388,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[912],"tags":[1009,926,974,1011,1013,1008,1010,1012],"class_list":["post-11385","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-vi","tag-carbohydrate-vi","tag-carbohydrate","tag-chat-xo","tag-chris-mohr-vi","tag-chu-ky-carbohydrate","tag-giam-can-vi","tag-menshealth-com-vi","tag-myfitnesspal-com-vi"],"yoast_head":"\nReblog: Carb Cycling: H\u01b0\u1edbng d\u1eabn cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u - 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\/2017\/12\/12\/reblog-carb-cycling-huong-dan-cho-nguoi-moi-bat-dau\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Reblog: Carb Cycling: H\u01b0\u1edbng d\u1eabn cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u - Nutrition Solutions for Me\" \/>\n<meta property=\"og:description\" content=\"Xu h\u01b0\u1edbng dinh d\u01b0\u1ee1ng \u0111\u1ebfn r\u1ed3i \u0111i theo t\u1eebng \u0111\u1ee3t. \u0110\u1ea7u ti\u00ean, ch\u00fang ta s\u1ee3 \u0103n qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o. 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Sau \u0111\u00f3, cu\u1ed9c tr\u00f2 chuy\u1ec7n b\u1eaft \u0111\u1ea7u thay \u0111\u1ed5i, v\u00e0 ch\u00fang ta b\u1eaft \u0111\u1ea7u coi th\u01b0\u1eddng carbs. 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