{"id":11392,"date":"2017-12-19T07:00:37","date_gmt":"2017-12-19T12:00:37","guid":{"rendered":"https:\/\/www.nutritionsolutionsforme.com\/2017\/12\/19\/chia-se-lai-ban-co-nen-tinh-luong-carb-de-giam-can-khong\/"},"modified":"2024-09-17T07:26:16","modified_gmt":"2024-09-17T12:26:16","slug":"chia-se-lai-ban-co-nen-tinh-luong-carb-de-giam-can-khong","status":"publish","type":"post","link":"https:\/\/www.nutritionsolutionsforme.com\/vi\/2017\/12\/19\/chia-se-lai-ban-co-nen-tinh-luong-carb-de-giam-can-khong\/","title":{"rendered":"Chia s\u1ebb l\u1ea1i: B\u1ea1n c\u00f3 n\u00ean t\u00ednh l\u01b0\u1ee3ng Carb \u0111\u1ec3 gi\u1ea3m c\u00e2n kh\u00f4ng?"},"content":{"rendered":"<div class=\"content\">\n<div id=\"flex_1-0\">\n<p><a href=\"http:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2017\/12\/carb-counting.jpg\" data-rel=\"lightbox-image-0\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-large wp-image-1015 aligncenter\" src=\"http:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2017\/12\/carb-counting-1024x576.jpg\" alt=\"\" width=\"640\" height=\"360\" srcset=\"https:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2017\/12\/carb-counting-1024x576.jpg 1024w, https:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2017\/12\/carb-counting-300x169.jpg 300w, https:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2017\/12\/carb-counting-768x432.jpg 768w, https:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2017\/12\/carb-counting.jpg 1440w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a>  B\u1ea1n c\u00f3 \u0111ang c\u00e2n nh\u1eafc \u0111\u1ebfn vi\u1ec7c \u0111\u1ebfm carbohydrate \u0111\u1ec3 gi\u1ea3m c\u00e2n kh\u00f4ng? Nh\u1eefng ng\u01b0\u1eddi \u0103n ki\u00eang th\u01b0\u1eddng b\u1ed1i r\u1ed1i kh\u00f4ng bi\u1ebft n\u00ean \u0111\u1ebfm carbohydrate, \u0111\u1ebfm ch\u1ea5t b\u00e9o hay \u0111\u1ebfm calo \u0111\u1ec3 gi\u1ea3m c\u00e2n. Ch\u1eafc ch\u1eafn l\u00e0 kh\u00f4ng thi\u1ebfu nh\u1eefng tranh c\u00e3i trong c\u1ed9ng \u0111\u1ed3ng y khoa v\u00e0 th\u1ec3 h\u00ecnh v\u1ec1 ph\u01b0\u01a1ng ph\u00e1p n\u00e0o l\u00e0 t\u1ed1t nh\u1ea5t. Cu\u1ed9c tranh lu\u1eadn th\u01b0\u1eddng di\u1ec5n ra tr\u00ean c\u00e1c ph\u01b0\u01a1ng ti\u1ec7n truy\u1ec1n th\u00f4ng, khi\u1ebfn ng\u01b0\u1eddi ti\u00eau d\u00f9ng b\u1ed1i r\u1ed1i. N\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n, b\u1ea1n n\u00ean ch\u1ecdn ph\u01b0\u01a1ng ph\u00e1p n\u00e0o? M\u1ed9t b\u00e0i b\u00e1o quan tr\u1ecdng tr\u00ean <em>T\u1ea1p ch\u00ed c\u1ee7a Hi\u1ec7p h\u1ed9i Y khoa Hoa K\u1ef3<\/em> \u1ee7ng h\u1ed9 vi\u1ec7c s\u1eed d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n \u00edt carbohydrate \u0111\u1ec3 duy tr\u00ec c\u00e2n n\u1eb7ng. Nh\u01b0ng sau khi \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1, n\u00f3 \u0111\u00e3 g\u00e2y ra m\u1ed9t cu\u1ed9c tranh lu\u1eadn m\u1ea1nh m\u1ebd gi\u1eefa c\u00e1c b\u00e1c s\u0129 v\u00e0 nh\u00e0 nghi\u00ean c\u1ee9u. C\u00f3 v\u1ebb nh\u01b0 kh\u00f4ng ai c\u00f3 th\u1ec3 \u0111\u1ed3ng \u00fd v\u1ec1 lo\u1ea1i calo n\u00e0o g\u00e2y h\u1ea1i nhi\u1ec1u h\u01a1n cho v\u00f2ng eo c\u1ee7a b\u1ea1n: ch\u1ea5t b\u00e9o hay carbohydrate. V\u1eady th\u00ec ng\u01b0\u1eddi ti\u00eau d\u00f9ng th\u00f4ng minh s\u1ebd ra sao? M\u1ed9t \u1ea5n b\u1ea3n g\u1ea7n \u0111\u00e2y c\u1ee7a <em>Fit Society Page<\/em> thu\u1ed9c H\u1ecdc vi\u1ec7n Y h\u1ecdc Th\u1ec3 thao Hoa K\u1ef3 \u0111\u00e3 t\u00f3m t\u1eaft m\u1ed9t k\u1ebft lu\u1eadn h\u1ee3p l\u00fd. Trong m\u1ed9t b\u00e0i b\u00e1o v\u1ec1 gi\u00e1 tr\u1ecb c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n \u00edt carbohydrate, h\u1ecd \u0111\u00e3 vi\u1ebft,            <em>&#8220;M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u quy m\u00f4 l\u1edbn \u0111\u00e3 so s\u00e1nh tr\u1ef1c ti\u1ebfp c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang gi\u1ea3m c\u00e2n ph\u1ed5 bi\u1ebfn, v\u00e0 kh\u00f4ng c\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang n\u00e0o n\u1ed5i l\u00ean l\u00e0 ng\u01b0\u1eddi chi\u1ebfn th\u1eafng r\u00f5 r\u00e0ng. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 m\u1ed9t ph\u1ea7n l\u00e0 do th\u1ef1c t\u1ebf l\u00e0 m\u1eb7c d\u00f9 m\u1ecdi ng\u01b0\u1eddi tu\u00e2n th\u1ee7 c\u1ea9n th\u1eadn c\u00e1c h\u1ea1n ch\u1ebf ban \u0111\u1ea7u, nh\u01b0ng h\u1ecd l\u1ea1i quay l\u1ea1i v\u1edbi th\u00f3i quen \u0103n u\u1ed1ng c\u0169 theo th\u1eddi gian. K\u1ebft lu\u1eadn nh\u00e0m ch\u00e1n l\u00e0 nh\u1eefng ng\u01b0\u1eddi tu\u00e2n th\u1ee7 ch\u1eb7t ch\u1ebd nh\u1ea5t c\u00e1c khuy\u1ebfn ngh\u1ecb v\u1ec1 ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang s\u1ebd th\u00e0nh c\u00f4ng nh\u1ea5t trong vi\u1ec7c gi\u1ea3m c\u00e2n, b\u1ea5t k\u1ec3 h\u1ecd \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang n\u00e0o.&#8221;<\/em><\/p>\n<h3>T\u00f4i c\u00f3 n\u00ean t\u00ednh l\u01b0\u1ee3ng Carb \u0111\u1ec3 gi\u1ea3m c\u00e2n kh\u00f4ng?<\/h3>\n<p>  N\u1ebfu b\u1ea1n \u0111ang c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n, b\u1ea5t k\u1ec3 b\u1ea1n ch\u1ecdn ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang n\u00e0o, vi\u1ec7c theo d\u00f5i l\u01b0\u1ee3ng carbohydrate n\u1ea1p v\u00e0o c\u00f3 th\u1ec3 h\u1eefu \u00edch v\u00ec m\u1ed9t s\u1ed1 l\u00fd do. L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c \u0111\u1ebfm l\u01b0\u1ee3ng carbohydrate bao g\u1ed3m:   <\/p>\n<ul>\n<li><strong>Gi\u1ea3m t\u1ed5ng l\u01b0\u1ee3ng calo<\/strong> . H\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u \u0103n ch\u1ebf \u0111\u1ed9 \u0103n ch\u1ee7 y\u1ebfu l\u00e0 carbohydrate. N\u1ebfu b\u1ea1n gi\u1ea3m l\u01b0\u1ee3ng calo quan tr\u1ecdng nh\u1ea5t, b\u1ea1n s\u1ebd gi\u1ea3m l\u01b0\u1ee3ng calo t\u1ed5ng th\u1ec3. Gi\u1ea3m l\u01b0\u1ee3ng carbohydrate l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch d\u1ec5 nh\u1ea5t \u0111\u1ec3 gi\u1ea3m l\u01b0\u1ee3ng th\u1ee9c \u0103n b\u1ea1n \u0103n.   <\/li>\n<li><strong>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh h\u01a1n.<\/strong>  Ch\u1ebf \u0111\u1ed9 \u0103n \u0111i\u1ec3n h\u00ecnh c\u1ee7a ng\u01b0\u1eddi M\u1ef9 bao g\u1ed3m nhi\u1ec1u h\u01a1n m\u1ee9c c\u1ea7n thi\u1ebft b\u00e1nh m\u00ec tr\u1eafng, b\u00e1nh quy gi\u00f2n v\u00e0 b\u00e1nh quy ch\u1ebf bi\u1ebfn, n\u01b0\u1edbc ng\u1ecdt, n\u01b0\u1edbc tr\u00e1i c\u00e2y, \u0111\u1ed3 u\u1ed1ng c\u00e0 ph\u00ea v\u00e0 tr\u00e0 c\u00f3 \u0111\u01b0\u1eddng. Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y th\u01b0\u1eddng c\u00f3 \u00edt gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng. N\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 thay th\u1ebf ch\u00fang b\u1eb1ng c\u00e1c l\u1ef1a ch\u1ecdn carbohydrate t\u1ed1t h\u01a1n nh\u01b0 tr\u00e1i c\u00e2y v\u00e0 rau t\u01b0\u01a1i, b\u1ea1n s\u1ebd gi\u1ea3m l\u01b0\u1ee3ng carbohydrate n\u1ea1p v\u00e0o, t\u0103ng l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 v\u00e0 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng kh\u00e1c v\u00e0 c\u1ea3m th\u1ea5y \u00edt \u0111\u00f3i h\u01a1n trong su\u1ed1t c\u1ea3 ng\u00e0y.  <\/li>\n<li><strong>T\u0103ng l\u01b0\u1ee3ng protein h\u1ea5p th\u1ee5.<\/strong>  Khi b\u1ea1n h\u1ea1n ch\u1ebf l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 t\u1eeb carbohydrate, b\u1ea1n s\u1ebd t\u1ea1o ch\u1ed7 trong ch\u1ebf \u0111\u1ed9 \u0103n ki\u1ec3m so\u00e1t calo cho n\u0103ng l\u01b0\u1ee3ng t\u1eeb c\u00e1c ngu\u1ed3n kh\u00e1c. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0 n\u1ebfu b\u1ea1n gi\u1ea3m l\u01b0\u1ee3ng carbohydrate n\u1ea1p v\u00e0o, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng l\u01b0\u1ee3ng protein n\u1ea1p v\u00e0o m\u00e0 kh\u00f4ng l\u00e0m t\u0103ng l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 t\u1ed5ng th\u1ec3. Protein n\u1ea1c s\u1ebd gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng v\u00e0 duy tr\u00ec c\u01a1 b\u1eafp v\u00e0 m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi \u0103n ki\u00eang ti\u00eau th\u1ee5 nhi\u1ec1u protein h\u01a1n c\u00f3 th\u1ec3 duy tr\u00ec qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n theo th\u1eddi gian.  <\/li>\n<li><strong>Th\u00eam ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh.<\/strong>  Ch\u1ebf \u0111\u1ed9 \u0103n \u00edt carbohydrate c\u0169ng s\u1ebd cung c\u1ea5p cho b\u1ea1n ch\u1ed7 trong ch\u1ebf \u0111\u1ed9 \u0103n ki\u1ec3m so\u00e1t calo \u0111\u1ec3 bao g\u1ed3m nhi\u1ec1u ch\u1ea5t b\u00e9o h\u01a1n. T\u1ea1i sao ch\u1ea5t b\u00e9o l\u1ea1i l\u00e0m cho ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a b\u1ea1n l\u00e0nh m\u1ea1nh h\u01a1n? M\u1ed9t s\u1ed1 ch\u1ea5t b\u00e9o, nh\u01b0 axit b\u00e9o omega-3, gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n v\u00e0 c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n l\u00e0m gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim.  <\/li>\n<li><strong>C\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng y t\u1ebf.<\/strong>  M\u1ed9t s\u1ed1 t\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd y\u00eau c\u1ea7u b\u1ea1n ph\u1ea3i \u0111\u1ebfm carbohydrate. V\u00ed d\u1ee5, ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang cho b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng y\u00eau c\u1ea7u b\u1ea1n gi\u1edbi h\u1ea1n l\u01b0\u1ee3ng carbohydrate ti\u00eau th\u1ee5 trong m\u1ed7i b\u1eefa \u0103n \u1edf m\u1ee9c 30-45 gram. <\/li>\n<\/ul>\n<h3>L\u01b0\u1ee3ng Carb T\u1ed1t Nh\u1ea5t \u0110\u1ec3 Gi\u1ea3m C\u00e2n<\/h3>\n<p>  V\u1eady b\u1ea1n n\u00ean ti\u00eau th\u1ee5 bao nhi\u00eau carbohydrate \u0111\u1ec3 gi\u1ea3m c\u00e2n? C\u00e2u tr\u1ea3 l\u1eddi cho c\u00e2u h\u1ecfi n\u00e0y ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng v\u00e0 k\u00edch th\u01b0\u1edbc c\u1ee7a b\u1ea1n. Theo L\u01b0\u1ee3ng tham chi\u1ebfu ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a Vi\u1ec7n Y h\u1ecdc, b\u1ea1n n\u00ean ti\u00eau th\u1ee5 t\u1eeb 45% \u0111\u1ebfn 65% l\u01b0\u1ee3ng calo h\u00e0ng ng\u00e0y t\u1eeb carbohydrate. H\u01b0\u1edbng d\u1eabn t\u1eeb Vi\u1ec7n Dinh d\u01b0\u1ee1ng v\u00e0 \u0102n ki\u00eang n\u00eau r\u00f5 r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean n\u00ean ti\u00eau th\u1ee5 t\u1eeb 2,3 \u0111\u1ebfn 5,5 gam carbohydrate cho m\u1ed7i pound tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 t\u00f9y thu\u1ed9c v\u00e0o l\u01b0\u1ee3ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n. H\u00e3y nh\u1edb r\u1eb1ng \u0111\u1ebfm carbohydrate kh\u00f4ng nh\u1ea5t thi\u1ebft c\u00f3 ngh\u0129a l\u00e0 <em>h\u1ea1n ch\u1ebf<\/em> carbohydrate. Ch\u1ebf \u0111\u1ed9 \u0103n \u00edt carbohydrate kh\u00f4ng nh\u1ea5t thi\u1ebft l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n t\u1ed1t nh\u1ea5t d\u00e0nh cho b\u1ea1n. Ch\u1ebf \u0111\u1ed9 \u0103n t\u1ed1t nh\u1ea5t d\u00e0nh cho b\u1ea1n l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tu\u00e2n th\u1ee7. \u0110\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi, \u0111\u00f3 l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n \u00edt carbohydrate. Nh\u01b0ng b\u1ea5t k\u1ec3 b\u1ea1n ch\u1ecdn ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0o, vi\u1ec7c \u0111\u1ebfm carbohydrate v\u00e0 l\u1ef1a ch\u1ecdn carbohydrate t\u1ed1t h\u01a1n s\u1ebd gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh theo th\u1eddi gian.          <em>B\u00e0i vi\u1ebft g\u1ed1c \u0111\u01b0\u1ee3c vi\u1ebft b\u1edfi Malia Frey v\u00e0 \u0111\u01b0\u1ee3c Richard N. Fogoros, MD \u0111\u00e1nh gi\u00e1. B\u00e0i vi\u1ebft xu\u1ea5t hi\u1ec7n tr\u00ean www.verywell.com v\u00e0 c\u00f3 s\u1eb5n <a href=\"https:\/\/www.verywell.com\/should-i-count-carbs-to-lose-weight-3495472\" target=\"_blank\" rel=\"noopener nofollow\">t\u1ea1i \u0111\u00e2y<\/a> . <\/em><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 \u0111ang c\u00e2n nh\u1eafc \u0111\u1ebfn vi\u1ec7c \u0111\u1ebfm carbohydrate \u0111\u1ec3 gi\u1ea3m c\u00e2n kh\u00f4ng? Nh\u1eefng ng\u01b0\u1eddi \u0103n ki\u00eang th\u01b0\u1eddng b\u1ed1i r\u1ed1i kh\u00f4ng bi\u1ebft n\u00ean \u0111\u1ebfm carbohydrate, \u0111\u1ebfm ch\u1ea5t b\u00e9o hay \u0111\u1ebfm calo \u0111\u1ec3 gi\u1ea3m c\u00e2n. Ch\u1eafc ch\u1eafn l\u00e0 kh\u00f4ng thi\u1ebfu nh\u1eefng<\/p>\n","protected":false},"author":1,"featured_media":19037,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[912],"tags":[1009,926,1021,1016,1008,1019,1007,1018],"class_list":["post-11392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-vi","tag-carbohydrate-vi","tag-carbohydrate","tag-chat-dam","tag-dem","tag-giam-can-vi","tag-hiep-hoi-y-khoa-hoa-ky","tag-luong-calo","tag-map"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Chia s\u1ebb l\u1ea1i: B\u1ea1n c\u00f3 n\u00ean t\u00ednh l\u01b0\u1ee3ng Carb \u0111\u1ec3 gi\u1ea3m c\u00e2n kh\u00f4ng? - 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\/19\/chia-se-lai-ban-co-nen-tinh-luong-carb-de-giam-can-khong\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chia s\u1ebb l\u1ea1i: B\u1ea1n c\u00f3 n\u00ean t\u00ednh l\u01b0\u1ee3ng Carb \u0111\u1ec3 gi\u1ea3m c\u00e2n kh\u00f4ng? - Nutrition Solutions for Me\" \/>\n<meta property=\"og:description\" content=\"B\u1ea1n c\u00f3 \u0111ang c\u00e2n nh\u1eafc \u0111\u1ebfn vi\u1ec7c \u0111\u1ebfm carbohydrate \u0111\u1ec3 gi\u1ea3m c\u00e2n kh\u00f4ng? 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