{"id":7288,"date":"2024-09-04T07:12:57","date_gmt":"2024-09-04T00:12:57","guid":{"rendered":"https:\/\/phukienmattroi.com\/index.php\/2024\/09\/04\/chang-trai-kien-tri-tinh-luong-calo-can-an-moi-ngay\/"},"modified":"2024-09-04T07:12:57","modified_gmt":"2024-09-04T00:12:57","slug":"chang-trai-kien-tri-tinh-luong-calo-can-an-moi-ngay","status":"publish","type":"post","link":"https:\/\/phukienmattroi.com\/index.php\/2024\/09\/04\/chang-trai-kien-tri-tinh-luong-calo-can-an-moi-ngay\/","title":{"rendered":"Ch\u00e0ng trai ki\u00ean tr\u00ec t\u00ednh l\u01b0\u1ee3ng calo c\u1ea7n \u0103n m\u1ed7i ng\u00e0y"},"content":{"rendered":"


\n<\/p>\n

4 n\u0103m t\u1eadp gym, Ho\u00e0ng Nguy\u00ean \u1edf H\u00e0 N\u1ed9i c\u00f2n h\u1ecdc c\u00e1ch ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo c\u1ea7n \u0103n m\u1ed7i ng\u00e0y v\u00e0 xem \u0111\u00e2y m\u1edbi l\u00e0 b\u00e0i to\u00e1n kh\u00f3.<\/p>\n

\n

\nKhi b\u1eaft \u0111\u1ea7u t\u1eadp gym, Nguy\u00ean cao 1,67 m, n\u1eb7ng 48 kg. H\u00e0ng tu\u1ea7n, Nguy\u00ean d\u00e0nh 6-7 bu\u1ed5i \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ebfn ph\u00f2ng t\u1eadp song th\u1ef1c t\u1ebf kh\u00f4ng c\u1ea3i thi\u1ec7n nhi\u1ec1u v\u1ec1 th\u1ec3 l\u1ef1c, c\u01a1 th\u1ec3 th\u01b0\u1eddng xuy\u00ean b\u1ecb m\u1ec7t m\u1ecfi v\u00e0 m\u1ea5t s\u1ee9c.<\/p>\n

\n6 th\u00e1ng sau, ch\u00e0ng trai thay \u0111\u1ed5i ho\u00e0n to\u00e0n th\u1eddi gian t\u1eadp luy\u1ec7n v\u00e0 c\u00f3 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng nghi\u00eam ng\u1eb7t h\u01a1n. B\u00ed quy\u1ebft c\u1ee7a Nguy\u00ean ch\u00ednh l\u00e0 ki\u00ean tr\u00ec t\u00ednh l\u01b0\u1ee3ng calo \u0111\u1ec3 n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y. \u0110\u00e2y l\u00e0 b\u00e0i to\u00e1n n\u0103ng l\u01b0\u1ee3ng m\u00e0 m\u1ecdi ng\u01b0\u1eddi t\u1eadp gym d\u00f9 v\u1edbi m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n, t\u0103ng c\u00e2n hay ph\u00e1t tri\u1ec3n c\u01a1 \u0111\u1ec1u ph\u1ea3i n\u1eafm r\u00f5.<\/p>\n\n\n\n\n
\n\"Nguy\u00ean<\/td>\n<\/tr>\n
\n

\nNguy\u00ean\u00a0luy\u1ec7n b\u00e0i t\u1eadp c\u01a1\u00a0. \u1ea2nh: NVCC<\/em><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\nNguy\u00ean h\u1ecdc theo c\u00f4ng th\u1ee9c t\u00ednh n\u0103ng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, \u0111\u0103ng tr\u00ean t\u1edd\u00a0Medicalnewstoday.<\/em> Theo \u0111\u00f3,\u00a0<\/em>calo l\u00e0 n\u0103ng l\u01b0\u1ee3ng m\u00e0 m\u1ecdi ng\u01b0\u1eddi nh\u1eadn \u0111\u01b0\u1ee3c t\u1eeb th\u1ee9c \u0103n v\u00e0 th\u1ee9c u\u1ed1ng \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 hay s\u1eed d\u1ee5ng trong ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. Calo c\u00f3 trong protein, carbohydrate v\u00e0 ch\u1ea5t b\u00e9o… r\u1ea5t t\u1ed1t cho c\u01a1 th\u1ec3.<\/p>\n

\n\u0110\u1ec3 t\u00ednh l\u01b0\u1ee3ng calo \u0111\u00e3 ti\u00eau th\u1ee5, ch\u00fang ta s\u1eed d\u1ee5ng c\u00f4ng th\u1ee9c BMR – Basal metabolic rate ( t\u1ea1m d\u1ecbch l\u00e0 T\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n). C\u1ee5 th\u1ec3:<\/p>\n

\nNam: (13.397 x tr\u1ecdng l\u01b0\u1ee3ng kg) + (4.799 x chi\u1ec1u cao cm) – (5.677 x tu\u1ed5i n\u0103m) + 88.362\u00a0<\/p>\n

\nN\u1eef: (9.247 x tr\u1ecdng l\u01b0\u1ee3ng kg) + (3.098 x chi\u1ec1u cao cm) – (4.330 x tu\u1ed5i n\u0103m) + 447.593<\/p>\n

\nTuy nhi\u00ean, \u0111\u1ec3 t\u00ednh \u0111\u00fang l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3 c\u00f2n t\u00f9y thu\u1ed9c v\u00e0o t\u1eebng nh\u00f3m ng\u01b0\u1eddi. C\u00f3 5 nh\u00f3m ng\u01b0\u1eddi:<\/p>\n

\nNh\u00f3m 1. \u00cdt ho\u1eb7c kh\u00f4ng v\u1eadn \u0111\u1ed9ng: BMR x 1.2<\/p>\n

\nNh\u00f3m 2. V\u1eadn \u0111\u1ed9ng nh\u1eb9: 1-3 l\u1ea7n m\u1ed9t tu\u1ea7n: BMR x 1.375<\/p>\n

\nNh\u00f3m 3. V\u1eadn \u0111\u1ed9ng v\u1eeba ph\u1ea3i: 3-5 l\u1ea7n m\u1ed9t tu\u1ea7n: BMR x 1.55<\/p>\n

\nNh\u00f3m 4. V\u1eadn \u0111\u1ed9ng nhi\u1ec1u: 6-7 l\u1ea7n m\u1ed9t tu\u1ea7n: BMR x 1.725<\/p>\n

\nNh\u00f3m 5. V\u1eadn \u0111\u1ed9ng n\u1eb7ng: Tr\u00ean 7 l\u1ea7n m\u1ed9t tu\u1ea7n: BMR x 1.9<\/p>\n

\nK\u1ebft qu\u1ea3 t\u00ednh ra l\u00e0 TDEE – Total Daily Energy Expenditure hay l\u00e0 s\u1ed1 l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft n\u1ea1p v\u00e0o h\u00e0ng ng\u00e0y \u0111\u1ec3 c\u00f3 th\u1ec3 duy tr\u00ec c\u00e2n n\u1eb7ng hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n.\u00a0N\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n, h\u00e3y gi\u1ea3m l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 h\u00e0ng ng\u00e0y xu\u1ed1ng v\u00e0 k\u1ebft h\u1ee3p v\u1edbi t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y l\u01b0\u1ee3ng m\u1ee1 th\u1eeba trong c\u01a1 th\u1ec3. N\u1ebfu b\u1ea1n mu\u1ed1n t\u0103ng c\u00e2n, h\u00e3y cung c\u1ea5p th\u00eam calo cho c\u01a1 th\u1ec3. C\u00f4ng th\u1ee9c nh\u01b0 sau:<\/p>\n

\nN\u1ebfu gi\u1ea3m m\u1ee1: TDEE – 500<\/p>\n

\nN\u1ebfu t\u0103ng c\u00e2n: TDEE + ( 250, 500 )<\/p>\n

\nL\u01b0u \u00fd<\/em>: Ch\u1ec9 n\u00ean gi\u1ea3m 200 – 500 calo v\u00e0 t\u0103ng 10 % calo \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh<\/p>\n

\nTh\u1eddi gian \u0111\u1ea7u, khi m\u1edbi t\u1eadp t\u00ednh calo cho t\u1eebng ng\u00e0y, Nguy\u00ean g\u1eb7p r\u1ea5t nhi\u1ec1u kh\u00f3 kh\u0103n nh\u01b0 th\u00e8m \u0103n, m\u1ec7t m\u1ecfi hay kh\u00f4ng t\u1eadp trung. \u201cD\u1ee5c t\u1ed1c b\u1ea5t \u0111\u1ea1t\u201d, Nguy\u00ean h\u1ecdc c\u00e1ch l\u1eafng nghe c\u01a1 th\u1ec3 m\u00ecnh nhi\u1ec1u h\u01a1n, kh\u00f4ng v\u1ed9i v\u00e0ng, ch\u00fa \u00fd k\u1ebft h\u1ee3p gi\u1eefa t\u1eadp luy\u1ec7n khoa h\u1ecdc v\u00e0 dinh d\u01b0\u1ee1ng \u0111i\u1ec1u \u0111\u1ed9.<\/p>\n

\nSau 14 th\u00e1ng, Nguy\u00ean n\u1eb7ng 64 kg, v\u00f2ng ng\u1ef1c thay \u0111\u1ed5i r\u00f5 r\u1ec7t, t\u1eeb 80 l\u00ean 105 cm. Nguy\u00ean cho bi\u1ebft: \u201cM\u1ed7i ng\u01b0\u1eddi c\u00f3 th\u1ec3 tr\u1ea1ng, c\u00e2n n\u1eb7ng v\u00e0 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng kh\u00e1c nhau. Do \u0111\u00f3 l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 c\u0169ng kh\u00e1c nhau. \u0110\u1eebng nh\u00ecn m\u1ed9t ng\u01b0\u1eddi gi\u1ea3m c\u00e2n hay t\u0103ng c\u00e2n th\u00e0nh c\u00f4ng r\u1ed3i tin t\u01b0\u1edfng, \u00e1p \u0111\u1eb7t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh gi\u1ed1ng v\u1edbi h\u1ecd th\u00ec s\u1ebd kh\u00f4ng c\u00f3 hi\u1ec7u qu\u1ea3\u201d.<\/p>\n

\nC\u00f3 \u0111\u01b0\u1ee3c c\u00e2n n\u1eb7ng l\u00fd t\u01b0\u1edfng, Nguy\u00ean ti\u1ebfp t\u1ee5c duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n s\u1ea1ch, l\u00e0nh m\u1ea1nh, an to\u00e0n \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh c\u00e2n. Nguy\u00ean mong mu\u1ed1n tr\u1edf th\u00e0nh hu\u1ea5n luy\u1ec7n vi\u00ean th\u1ec3 h\u00ecnh n\u1ed5i ti\u1ebfng \u0111\u1ec3 \u0111\u01b0\u1ee3c chia s\u1ebb \u0111\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi h\u01a1n v\u1ec1 b\u00ed quy\u1ebft c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng c\u1ee7a m\u00ecnh.<\/p>\n

\nTh\u00f9y An<\/strong><\/p>\n


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

4 n\u0103m t\u1eadp gym, Ho\u00e0ng Nguy\u00ean \u1edf H\u00e0 N\u1ed9i c\u00f2n h\u1ecdc c\u00e1ch ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo c\u1ea7n \u0103n m\u1ed7i ng\u00e0y v\u00e0 xem \u0111\u00e2y m\u1edbi l\u00e0 b\u00e0i to\u00e1n kh\u00f3. 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