{"id":6922,"date":"2024-08-27T08:56:03","date_gmt":"2024-08-27T01:56:03","guid":{"rendered":"https:\/\/phukienmattroi.com\/index.php\/2024\/08\/27\/5-tac-hai-khi-an-qua-it-calo\/"},"modified":"2024-08-27T08:56:03","modified_gmt":"2024-08-27T01:56:03","slug":"5-tac-hai-khi-an-qua-it-calo","status":"publish","type":"post","link":"https:\/\/phukienmattroi.com\/index.php\/2024\/08\/27\/5-tac-hai-khi-an-qua-it-calo\/","title":{"rendered":"5 t\u00e1c h\u1ea1i khi \u0103n qu\u00e1 \u00edt calo"},"content":{"rendered":"


\n<\/p>\n

Ng\u01b0\u1eddi \u0103n qu\u00e1 \u00edt calo c\u00f3 th\u1ec3 thi\u1ebfu h\u1ee5t dinh d\u01b0\u1ee1ng, l\u00e0m gi\u1ea3m qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 m\u1ea5t c\u00e2n b\u1eb1ng hormone.<\/p>\n

\n

H\u00e0m l\u01b0\u1ee3ng calo m\u1ed7i ng\u01b0\u1eddi c\u1ea7n trong ng\u00e0y c\u00f3 th\u1ec3 kh\u00e1c nhau, ph\u1ee5 thu\u1ed9c v\u00e0o tu\u1ed5i t\u00e1c, c\u00e2n n\u1eb7ng, thu\u1ed1c v\u00e0 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Duy tr\u00ec l\u01b0\u1ee3ng calo ph\u00f9 h\u1ee3p h\u00e0ng ng\u00e0y h\u1ed7 tr\u1ee3 c\u00e1c ch\u1ee9c n\u0103ng c\u01a1 b\u1ea3n.<\/p>\n

C\u1eaft gi\u1ea3m l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o l\u00e0 y\u1ebfu t\u1ed1 c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u1ea3m c\u00e2n. Tuy nhi\u00ean, khi l\u01b0\u1ee3ng calo thi\u1ebfu qu\u00e1 nhi\u1ec1u, qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n b\u1ecb \u0111\u00ecnh tr\u1ec7 v\u00e0 \u1ea3nh h\u01b0\u1edfng l\u00e2u d\u00e0i \u0111\u1ebfn s\u1ee9c kh\u1ecfe.<\/p>\n

Trao \u0111\u1ed5i ch\u1ea5t ch\u1eadm l\u1ea1i, nhanh \u0111\u00f3i<\/strong><\/p>\n

N\u1ebfu \u0103n qu\u00e1 \u00edt calo, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t ch\u1eadm l\u1ea1i v\u00e0 c\u01a1 th\u1ec3 gi\u1eef l\u1ea1i ch\u1ea5t b\u00e9o. \u0110i\u1ec1u n\u00e0y kh\u00f4ng c\u00f3 l\u1ee3i cho ng\u01b0\u1eddi \u0111ang mu\u1ed1n c\u1eaft gi\u1ea3m calo \u0111\u1ec3 gi\u1ea3m c\u00e2n.<\/p>\n

Hormon leptin l\u00e0m gi\u1ea3m c\u01a1n \u0111\u00f3i v\u00e0 hormone ghrelin t\u0103ng c\u1ea3m gi\u00e1c \u0111\u00f3i. Ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang qu\u00e1 \u00edt calo, ch\u1eb3ng h\u1ea1n d\u01b0\u1edbi 1.000 calo m\u1ed7i ng\u00e0y ho\u1eb7c \u00edt h\u01a1n c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 ti\u1ebft ra \u00edt leptin v\u00e0 nhi\u1ec1u ghrelin h\u01a1n. Ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0y c\u00f3 xu h\u01b0\u1edbng l\u00e0m t\u0103ng hormone c\u0103ng th\u1eb3ng cortisol – c\u00f3 li\u00ean quan \u0111\u1ebfn c\u1ea3m gi\u00e1c \u0111\u00f3i, t\u00edch tr\u1eef m\u1ee1 b\u1ee5ng.<\/p>\n

\n
\"\u0102n<\/div>
\n

\u0102n qu\u00e1 \u00edt calo c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng x\u1ea5u \u0111\u1ebfn s\u1ee9c kh\u1ecfe. \u1ea2nh: Freepik<\/em><\/p>\n<\/figcaption><\/figure>\n

M\u1ea5t c\u01a1<\/strong><\/p>\n

C\u00e1c m\u00f4 c\u01a1 ch\u1ee7 y\u1ebfu s\u1eed d\u1ee5ng calo \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng khi ngh\u1ec9 ng\u01a1i v\u00e0 trong l\u00fac t\u1eadp luy\u1ec7n. L\u01b0\u1ee3ng calo dung n\u1ea1p kh\u00f4ng \u0111\u1ee7 (d\u01b0\u1edbi 1.000 m\u1ed7i ng\u00e0y) khi\u1ebfn c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u chuy\u1ec3n sang s\u1eed d\u1ee5ng ch\u1ea5t b\u00e9o t\u00edch tr\u1eef t\u1ea1i c\u01a1 b\u1eafp \u0111\u1ec3 l\u00e0m nhi\u00ean li\u1ec7u. N\u1ebfu m\u1ea5t c\u01a1 x\u1ea3y ra, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t ch\u1eadm l\u1ea1i khi\u1ebfn gi\u1ea3m c\u00e2n kh\u00f3 h\u01a1n.<\/p>\n

Thi\u1ebfu h\u1ee5t ch\u1ea5t dinh d\u01b0\u1ee1ng<\/strong><\/p>\n

C\u01a1 th\u1ec3 c\u00f3 th\u1ec3 thi\u1ebfu ch\u1ea5t dinh d\u01b0\u1ee1ng khi l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 qu\u00e1 \u00edt. C\u00e1c ch\u1ea5t d\u1ec5 thi\u1ebfu l\u00e0 protein, canxi, biotin, thiamine, vitamin A v\u00e0 magi\u00ea.<\/p>\n

M\u1ea5t c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng g\u00e2y m\u1ec7t m\u1ecfi, thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a x\u01b0\u01a1ng, c\u01a1. N\u00f3 c\u0169ng kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe l\u00e0n da, t\u00f3c v\u00e0 m\u00f3ng. Hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n \u0111\u1ec3 gi\u1ea3m m\u1ee1 th\u1eeba v\u00ec th\u1ebf c\u0169ng k\u00e9m hi\u1ec7u qu\u1ea3.<\/p>\n

M\u1ea5t c\u00e2n b\u1eb1ng hormone v\u00e0 gi\u1ea3m mi\u1ec5n d\u1ecbch<\/strong><\/p>\n

Qu\u00e1 tr\u00ecnh s\u1ea3n xu\u1ea5t hormone gi\u1edbi t\u00ednh c\u00f3 th\u1ec3 b\u1ecb \u1ea3nh h\u01b0\u1edfng do ti\u00eau th\u1ee5 qu\u00e1 \u00edt calo. H\u1ea7u h\u1ebft hormone trong c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng d\u1ef1a tr\u00ean ch\u1ea5t b\u00e9o. N\u1ebfu kh\u00f4ng c\u00f3 \u0111\u1ee7 l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 chuy\u1ec3n sang s\u1eed d\u1ee5ng ch\u1ea5t b\u00e9o. Khi l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o gi\u1ea3m, c\u00e1c hormone c\u0169ng gi\u1ea3m.<\/p>\n

Ph\u1ee5 n\u1eef mu\u1ed1n gi\u1eef d\u00e1ng thon g\u1ecdn kh\u00f4ng n\u00ean ti\u00eau th\u1ee5 \u00edt h\u01a1n 1.200 calo m\u1ed7i ng\u00e0y v\u00e0 1.500 calo v\u1edbi nam gi\u1edbi. \u0110\u1ec3 gi\u1ea3m c\u00e2n l\u00e0nh m\u1ea1nh, n\u00ean gi\u1ea3m 0,45-0,9 kg m\u1ed7i tu\u1ea7n, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi c\u1eaft 500-1.000 calo trong ch\u1ebf \u0111\u1ed9 \u0103n h\u00e0ng ng\u00e0y. T\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng t\u1ed1t h\u01a1n.<\/p>\n

Ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec n\u00ean n\u00ean kh\u00e1m b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng calo ph\u00f9 h\u1ee3p.<\/p>\n

B\u1ea3o B\u1ea3o<\/strong> (Theo Livestrong<\/em>)<\/p>\n\n\n\n
\u0110\u1ed9c gi\u1ea3 \u0111\u1eb7t c\u00e2u h\u1ecfi v\u1ec1 dinh d\u01b0\u1ee1ng t\u1ea1i \u0111\u00e2y \u0111\u1ec3 b\u00e1c s\u0129 gi\u1ea3i \u0111\u00e1p<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n


\n\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"

Ng\u01b0\u1eddi \u0103n qu\u00e1 \u00edt calo c\u00f3 th\u1ec3 thi\u1ebfu h\u1ee5t dinh d\u01b0\u1ee1ng, l\u00e0m gi\u1ea3m qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 m\u1ea5t c\u00e2n b\u1eb1ng hormone. H\u00e0m l\u01b0\u1ee3ng calo m\u1ed7i ng\u01b0\u1eddi c\u1ea7n trong<\/p>\n","protected":false},"author":1,"featured_media":6923,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-6922","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"yoast_head":"\n5 t\u00e1c h\u1ea1i khi \u0103n qu\u00e1 \u00edt calo - Ph\u1ee5 Ki\u1ec7n M\u1eb7t Tr\u1eddi<\/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:\/\/phukienmattroi.com\/index.php\/2024\/08\/27\/5-tac-hai-khi-an-qua-it-calo\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 t\u00e1c h\u1ea1i khi \u0103n qu\u00e1 \u00edt calo\" \/>\n<meta property=\"og:description\" content=\"Ng\u01b0\u1eddi \u0103n qu\u00e1 \u00edt calo c\u00f3 th\u1ec3 thi\u1ebfu h\u1ee5t dinh d\u01b0\u1ee1ng, l\u00e0m gi\u1ea3m qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 m\u1ea5t c\u00e2n b\u1eb1ng hormone. 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