{"id":7050,"date":"2024-08-30T05:05:34","date_gmt":"2024-08-29T22:05:34","guid":{"rendered":"https:\/\/phukienmattroi.com\/index.php\/2024\/08\/30\/5-dau-hieu-nhan-biet-can-nap-them-calo-khi-tap-the-thao\/"},"modified":"2024-08-30T05:05:34","modified_gmt":"2024-08-29T22:05:34","slug":"5-dau-hieu-nhan-biet-can-nap-them-calo-khi-tap-the-thao","status":"publish","type":"post","link":"https:\/\/phukienmattroi.com\/index.php\/2024\/08\/30\/5-dau-hieu-nhan-biet-can-nap-them-calo-khi-tap-the-thao\/","title":{"rendered":"5 d\u1ea5u hi\u1ec7u nh\u1eadn bi\u1ebft c\u1ea7n n\u1ea1p th\u00eam calo khi t\u1eadp th\u1ec3 thao"},"content":{"rendered":"


\n<\/p>\n

\u0110au nh\u1ee9c c\u01a1 k\u00e9o d\u00e0i, cho\u00e1ng v\u00e1ng, gi\u1ea3m n\u0103ng su\u1ea5t khi ch\u01a1i th\u1ec3 thao… c\u00f3 th\u1ec3 l\u00e0 c\u00e1c d\u1ea5u hi\u1ec7u cho th\u1ea5y ng\u01b0\u1eddi t\u1eadp \u0111ang th\u00e2m h\u1ee5t calo.<\/p>\n

\n

C\u01a1 th\u1ec3 ng\u01b0\u1eddi ti\u00eau hao nhi\u1ec1u calo h\u01a1n khi ch\u01a1i th\u1ec3 thao so v\u1edbi khi ngh\u1ec9 ng\u01a1i nh\u1eb1m h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 ph\u1ee5c h\u1ed3i sau v\u1eadn \u0111\u1ed9ng. N\u1ea1p \u0111\u1ee7 calo gi\u00fap qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t \u0111\u01b0\u1ee3c di\u1ec5n ra xuy\u00ean su\u1ed1t, cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng nu\u00f4i c\u01a1 th\u1ec3. Qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t s\u1ebd di\u1ec5n ra nhanh h\u01a1n khi t\u1eadp th\u1ec3 thao \u0111\u1ec3 h\u1ed7 tr\u1ee3 cho h\u1ec7 c\u01a1 b\u1eafp, \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3, duy tr\u00ec nh\u1ecbp tim v\u00e0 nh\u1ecbp th\u1edf \u0111ang t\u0103ng l\u00ean. Theo ti\u1ebfn s\u0129 Todd Buckingham, nh\u00e0 sinh l\u00fd th\u1ec3 h\u00ecnh c\u00f4ng t\u00e1c t\u1ea1i Ph\u00f2ng ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng th\u1ec3 thao (M\u1ef9), t\u00f9y m\u1ee5c \u0111\u00edch luy\u1ec7n t\u1eadp, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 c\u1ea7n n\u1ea1p l\u01b0\u1ee3ng calo g\u1ea7n b\u1eb1ng l\u01b0\u1ee3ng calo \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y khi v\u1eadn \u0111\u1ed9ng. Ngo\u00e0i h\u1ed7 tr\u1ee3 cho m\u1ee5c \u0111\u00edch luy\u1ec7n t\u1eadp, n\u1ea1p \u0111\u1ee7 calo c\u00f2n gi\u00fap duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng sinh ho\u1ea1t h\u1eb1ng ng\u00e0y v\u00e0 gi\u1eef c\u00e2n.<\/p>\n

Khi t\u1eadp luy\u1ec7n, hormone g\u00e2y \u0111\u00f3i ghrelin s\u1ebd t\u0103ng l\u00ean \u0111\u1ec3 \u0111\u00e1p \u1ee9ng v\u1edbi nh\u1ecbp v\u1eadn \u0111\u1ed9ng, ng\u01b0\u1eddi t\u1eadp s\u1ebd \u0103n nhi\u1ec1u h\u01a1n. Buckingham cho bi\u1ebft, n\u1ebfu ch\u1ec9 d\u1ef1a v\u00e0o d\u1ea5u hi\u1ec7u \u0111\u00f3i c\u00f3 th\u1ec3 g\u00e2y thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n, d\u1eabn \u0111\u1ebfn th\u00e2m h\u1ee5t calo g\u00e2y m\u1ea5t kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp. Theo Vi\u1ec7n Vi\u00eam c\u01a1 x\u01b0\u01a1ng kh\u1edbp v\u00e0 B\u1ec7nh ngo\u00e0i da, duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 kh\u00f4ng ch\u1ec9 gi\u00fap \u00edch cho vi\u1ec7c t\u1eadp th\u1ec3 thao m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 th\u1ef1c hi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 duy tr\u00ec nh\u1ecbp th\u1edf. C\u01a1 th\u1ec3 ng\u01b0\u1eddi duy tr\u00ec \u0111\u1ee7 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp c\u0169ng t\u1ef1 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo th\u1eeba h\u01a1n trong khi ng\u1ee7 hay l\u00e0m vi\u1ec7c. 5 d\u1ea5u hi\u1ec7u ph\u1ed5 bi\u1ebfn sau \u0111\u00e2y c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 nh\u1eadn bi\u1ebft c\u01a1 th\u1ec3 ng\u01b0\u1eddi t\u1eadp \u0111ang \u0103n \u0111\u1ee7 hay \u0111ang trong t\u00ecnh tr\u1ea1ng th\u00e2m h\u1ee5t calo khi th\u1ef1c hi\u1ec7n t\u1eadp luy\u1ec7n th\u1ec3 thao.<\/p>\n

\u0110au nh\u1ee9c k\u00e9o d\u00e0i<\/em><\/p>\n

\u0110au nh\u1ee9c do t\u1eadp th\u1ec3 thao th\u01b0\u1eddng s\u1ebd t\u1ef1 kh\u1ecfi. Tuy nhi\u00ean, theo Chuy\u00ean gia s\u1ee9c kh\u1ecfe v\u00e0 Hu\u1ea5n luy\u1ec7n dinh d\u01b0\u1ee1ng Zoe Schroder, c\u00f4ng t\u00e1c t\u1ea1i ZS Nutrition (M\u1ef9), ng\u01b0\u1eddi t\u1eadp b\u1ecb \u0111au nh\u1ee9c c\u01a1 th\u1ec3 th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 \u0111ang b\u1ecb suy dinh d\u01b0\u1ee1ng. Ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 c\u1ea7n ph\u1ea3i t\u0103ng l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o \u0111\u1ec3 ph\u1ee5c h\u1ed3i h\u1ec7 c\u01a1.<\/p>\n

D\u1ec5 ch\u1ea5n th\u01b0\u01a1ng c\u01a1 x\u01b0\u01a1ng kh\u1edbp<\/em><\/p>\n

Ng\u01b0\u1eddi n\u1ea1p kh\u00f4ng \u0111\u1ee7 calo c\u00f3 th\u1ec3 d\u1ec5 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng c\u01a1 x\u01b0\u01a1ng kh\u1edbp, b\u1edfi qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp v\u00e0 ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch \u0111\u01b0\u1ee3c t\u00e1i t\u1ea1o t\u1eeb n\u0103ng l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ebfn t\u1eeb th\u1ef1c ph\u1ea9m. Theo ti\u1ebfn s\u0129 Buckingham, ng\u01b0\u1eddi \u0111ang c\u00f3 tri\u1ec7u ch\u1ee9ng b\u1ec7nh l\u00fd ho\u1eb7c c\u00f3 b\u1ec7nh l\u00fd n\u1ec1n khi t\u1eadp th\u1ec3 thao c\u1ea7n c\u00e2n nh\u1eafc b\u1ed5 sung th\u00eam c\u00e1c m\u00f3n \u0103n nh\u1eb9 v\u00e0o k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng.<\/p>\n

B\u1ecb cho\u00e1ng khi t\u1eadp<\/em><\/p>\n

L\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft c\u00f3 th\u1ec3 b\u1ecb gi\u1ea3m khi ng\u01b0\u1eddi t\u1eadp d\u1ef1 tr\u1eef thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng g\u00e2y h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft, d\u1eabn \u0111\u1ebfn cho\u00e1ng v\u00e1ng v\u00e0 ch\u00f3ng m\u1eb7t. Theo H\u1ecdc vi\u1ec7n Dinh d\u01b0\u1ee1ng v\u00e0 \u0102n ki\u00eang M\u1ef9 (AND), m\u1ee9c thi\u1ebfu calo kh\u00f4ng n\u00ean qu\u00e1 250-500 calo m\u1ed7i ng\u00e0y \u0111\u1ed1i v\u1edbi m\u1ed9t ng\u01b0\u1eddi l\u1edbn n\u0103ng \u0111\u1ed9ng. T\u1eadp luy\u1ec7n b\u1ecb cho\u00e1ng l\u00e0 d\u1ea5u hi\u1ec7u cho th\u1ea5y c\u01a1 th\u1ec3 c\u1ea7n n\u1ea1p th\u00eam calo v\u00e0 ng\u01b0\u1eddi t\u1eadp c\u1ea7n thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p h\u01a1n.<\/p>\n

Gi\u1ea3m n\u0103ng su\u1ea5t t\u1eadp v\u00e0 nhanh m\u1ec7t<\/em><\/p>\n

Ti\u1ebfn s\u0129 Buckingham cho bi\u1ebft, nh\u1eefng ng\u01b0\u1eddi t\u1eadp th\u1ec3 thao v\u1edbi mong mu\u1ed1n gi\u1ea3m c\u00e2n c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn v\u00e0 theo d\u00f5i l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u1ed1t calo th\u1eeba. Tuy nhi\u00ean, \u1edf ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng, n\u1ebfu nh\u1eadn th\u1ea5y kh\u00f4ng th\u1ec3 t\u1eadp luy\u1ec7n n\u1eb7ng nh\u01b0 tr\u01b0\u1edbc ho\u1eb7c th\u01b0\u1eddng xuy\u00ean m\u1ec7t m\u1ecfi sau gi\u1edd t\u1eadp, c\u00f3 th\u1ec3 b\u1ea1n \u0111ang \u0103n kh\u00f4ng \u0111\u1ee7 no g\u00e2y thi\u1ebfu ch\u1ea5t.<\/p>\n

\n
\"Vi\u1ec7c<\/div>
\n

Vi\u1ec7c gi\u1ea3m n\u0103ng su\u1ea5t t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 do c\u01a1 th\u1ec3 \u0111ang thi\u1ebfu ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho h\u1ec7 c\u01a1 b\u1eafp. \u1ea2nh: Freepik<\/em><\/p>\n<\/figcaption><\/figure>\n

R\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1<\/em><\/p>\n

Vi\u1ec7c n\u1ea1p qu\u00e1 \u00edt calo v\u00e0 t\u1eadp th\u1ec3 thao k\u00e9o d\u00e0i c\u00f3 th\u1ec3 g\u00e2y ra v\u00f4 kinh v\u00f9ng d\u01b0\u1edbi \u0111\u1ed3i \u1edf n\u1eef gi\u1edbi, do c\u01a1 th\u1ec3 thi\u1ebfu h\u1ee5t n\u1ed9i ti\u1ebft t\u1ed1 gi\u00fap sinh hormone estrogen. Nghi\u00ean c\u1ee9u c\u1ee7a T\u1ed5 ch\u1ee9c Y h\u1ecdc sinh s\u1ea3n (M\u1ef9) cho th\u1ea5y, v\u00f9ng d\u01b0\u1edbi \u0111\u1ed3i l\u00e0 khu v\u1ef1c trung t\u00e2m c\u1ee7a n\u00e3o b\u1ed9 c\u00f3 ch\u1ee9c n\u0103ng ki\u1ec3m so\u00e1t sinh s\u1ea3n. V\u00f4 kinh v\u00f9ng d\u01b0\u1edbi \u0111\u1ed3i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ea5t kinh, kinh nguy\u1ec7t kh\u00f4ng \u0111\u1ec1u, m\u1ea5t x\u01b0\u01a1ng kh\u00f4ng th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch. Trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y, ch\u1ecb em \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb n\u00ean th\u0103m kh\u00e1m v\u00e0 \u0111i\u1ec1u tr\u1ecb s\u1edbm.<\/p>\n

M\u1eb9o gi\u00fap t\u0103ng l\u01b0\u1ee3ng calo h\u1ea5p th\u1ee5<\/strong><\/p>\n

\u0102n th\u00eam b\u1eefa \u0103n nh\u1eb9<\/em><\/p>\n

Hu\u1ea5n luy\u1ec7n dinh d\u01b0\u1ee1ng Zoe Schroder cho bi\u1ebft, n\u1ea1p th\u00eam calo cho c\u01a1 th\u1ec3 kh\u00e1 \u0111\u01a1n gi\u1ea3n. B\u1ea1n n\u00ean th\u00eam 1-2 b\u1eefa \u0103n nh\u1eb9 v\u00e0o gi\u1eefa c\u00e1c b\u1eefa \u0103n ch\u00ednh g\u1ed3m th\u1ee9c \u0103n c\u00f3 protein, carbohydrate v\u00e0 ch\u1ea5t b\u00e9o c\u00f3 l\u1ee3i. Schroeder khuy\u1ebfn ngh\u1ecb m\u1ed9t s\u1ed1 m\u00f3n \u0103n nh\u1eb9 d\u1ec5 l\u00e0m, nh\u01b0 chu\u1ed1i, tr\u00e1i c\u00e2y v\u00e0 s\u1eefa chua. Kh\u1ea9u ph\u1ea7n \u0103n dao \u0111\u1ed9ng theo m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n. N\u1ebfu mu\u1ed1n n\u1ea1p th\u00eam 300 calo, b\u1ea1n c\u00f3 th\u1ec3 \u0103n 1 qu\u1ea3 chu\u1ed1i c\u1ee1 v\u1eeba v\u00e0 2 th\u00eca b\u01a1 \u0111\u1eadu ph\u1ed9ng.<\/p>\n

N\u1ea1p th\u00eam ch\u1ea5t b\u00e9o c\u00f3 l\u1ee3i<\/em><\/p>\n

Schroeder c\u0169ng khuy\u1ebfn ngh\u1ecb, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 th\u00eam nhi\u1ec1u ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0o b\u1eefa \u0103n ch\u00ednh n\u1ebfu kh\u00f4ng th\u00edch \u0103n nh\u1eb9. Ch\u1ea5t b\u00e9o t\u1ed1t c\u00f3 l\u01b0\u1ee3ng calo g\u1ea5p \u0111\u00f4i so v\u1edbi protein v\u00e0 carbs. C\u00f4 chia s\u1ebb th\u00eam, ng\u01b0\u1eddi t\u1eadp v\u1eabn c\u00f3 th\u1ec3 gi\u1eef nguy\u00ean kh\u1ea9u ph\u1ea7n \u0103n v\u00e0 d\u00f9ng th\u00eam ch\u1ea5t b\u00e9o t\u1ed1t nh\u01b0 b\u01a1, d\u1ea7u \u00f4 liu v\u00e0 b\u01a1 \u0111\u1eadu ph\u1ed9ng. Ngo\u00e0i ra, b\u1ea1n c\u00f3 th\u1ec3 \u0103n th\u00eam \u0103n nh\u1eefng th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh nh\u01b0 b\u00e1nh m\u00ec nguy\u00ean c\u00e1m gi\u00fap no l\u00e2u h\u01a1n.<\/p>\n

Theo Trung t\u00e2m Ki\u1ec3m so\u00e1t v\u00e0 Ph\u00f2ng ng\u1eeba d\u1ecbch b\u1ec7nh (M\u1ef9), ng\u01b0\u1eddi n\u1eb7ng kho\u1ea3ng 70 kg s\u1ebd \u0111\u1ed1t ch\u00e1y trung b\u00ecnh 300 calo m\u1ed7i gi\u1edd t\u1eadp luy\u1ec7n nh\u1eb9 nh\u01b0 \u0111i b\u1ed9, ch\u01a1i golf v\u00e0 \u0111\u1ea1p xe ch\u1eadm; 440-590 calo sau m\u1ed9t gi\u1edd t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 ch\u1ea1y b\u1ed9, b\u01a1i l\u1ed9i ho\u1eb7c t\u1eadp t\u1ea1.<\/p>\n

Mai Chi <\/strong>(Theo Everyday Health<\/em>)<\/p>\n


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

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