{"id":17905,"date":"2026-09-18T16:47:20","date_gmt":"2026-09-18T09:47:20","guid":{"rendered":"https:\/\/useful.vn\/?p=17905"},"modified":"2026-09-18T16:47:20","modified_gmt":"2026-09-18T09:47:20","slug":"vi-sao-nen-an-chuoi-khi-tap-the-duc","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=17905","title":{"rendered":"V\u00ec sao n\u00ean \u0103n chu\u1ed1i khi t\u1eadp th\u1ec3 d\u1ee5c?"},"content":{"rendered":"
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\n Nh\u1edd ngu\u1ed3n carbohydrate d\u1ec5 ti\u00eau h\u00f3a c\u00f9ng l\u01b0\u1ee3ng kali, magie v\u00e0 vitamin B6, chu\u1ed1i l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao. <\/strong><\/h2>\n

M\u1ed9t qu\u1ea3 chu\u1ed1i c\u1ee1 trung b\u00ecnh ch\u1ee9a kho\u1ea3ng 112 calo, t\u00ednh theo tr\u1ecdng l\u01b0\u1ee3ng th\u00ec c\u1ee9 100 gram chu\u1ed1i c\u00f3 kho\u1ea3ng 89 \u0111\u1ebfn 90 calo, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 1\/3 b\u00e1t c\u01a1m tr\u1eafng. V\u1edbi nhi\u1ec1u ng\u01b0\u1eddi \u0111ang gi\u1ea3m c\u00e2n ho\u1eb7c theo d\u00f5i l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o, con s\u1ed1 n\u00e0y khi\u1ebfn kh\u00f4ng \u00edt ng\u01b0\u1eddi e ng\u1ea1i. Tuy nhi\u00ean, l\u01b0\u1ee3ng calo kh\u00f4ng ph\u1ea3i l\u00e0 t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec c\u1ea7n quan t\u00e2m, gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng \u0111i k\u00e8m m\u1edbi l\u00e0 \u0111i\u1ec1u \u0111\u00e1ng ch\u00fa \u00fd, \u0111\u1eb7c bi\u1ec7t v\u1edbi ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean v\u1eadn \u0111\u1ed9ng, t\u1eadp luy\u1ec7n th\u1ec3 thao.<\/p>\n

1. Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a chu\u1ed1i<\/strong><\/h3>\n

M\u1ed9t qu\u1ea3 chu\u1ed1i c\u1ee1 trung b\u00ecnh cung c\u1ea5p kho\u1ea3ng 27 gram carbohydrate, nhi\u1ec1u h\u01a1n hai l\u00e1t b\u00e1nh m\u00ec tr\u1eafng, trong \u0111\u00f3 kho\u1ea3ng 14 gram l\u00e0 \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean, c\u00f9ng g\u1ea7n 1 gram protein, 2 gram ch\u1ea5t x\u01a1 v\u00e0 ch\u01b0a \u0111\u1ebfn 1 gram ch\u1ea5t b\u00e9o. B\u00ean c\u1ea1nh \u0111\u00f3, chu\u1ed1i c\u00f2n ch\u1ee9a nhi\u1ec1u kali, ph\u1ed1t pho, magie, m\u1ed9t l\u01b0\u1ee3ng vitamin C v\u00e0 folate, c\u00f9ng c\u00e1c h\u1ee3p ch\u1ea5t th\u1ef1c v\u1eadt c\u00f3 l\u1ee3i nh\u01b0 polyphenol, flavonoid.<\/p>\n

So v\u1edbi nhu c\u1ea7u khuy\u1ebfn ngh\u1ecb h\u1eb1ng ng\u00e0y, m\u1ed9t qu\u1ea3 chu\u1ed1i c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng kho\u1ea3ng 10% nhu c\u1ea7u ch\u1ea5t x\u01a1 v\u00e0 magie, kho\u1ea3ng 16% nhu c\u1ea7u vitamin C, kho\u1ea3ng 27% nhu c\u1ea7u kali v\u00e0 h\u01a1n 40% nhu c\u1ea7u vitamin B6. \u0110\u00e2y l\u00e0 nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t c\u00f3 vai tr\u00f2 quan tr\u1ecdng v\u1edbi ng\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean.<\/p>\n

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\"Chu\u1ed1i<\/span><\/div>\n
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Chu\u1ed1i c\u00f3 th\u1ec3 d\u00f9ng nh\u01b0 b\u1eefa \u0103n nh\u1eb9 gi\u1eefa c\u00e1c b\u1eefa ch\u00ednh, ho\u1eb7c \u0103n tr\u01b0\u1edbc, trong v\u00e0 sau khi t\u1eadp luy\u1ec7n \u0111\u1ec3 h\u1ed7 tr\u1ee3 n\u0103ng l\u01b0\u1ee3ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. \u1ea2nh minh h\u1ecda AI.<\/p>\n

2. V\u00ec sao chu\u1ed1i ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi t\u1eadp th\u1ec3 d\u1ee5c?<\/strong><\/h3>\n

Chu\u1ed1i l\u00e0 lo\u1ea1i tr\u00e1i c\u00e2y c\u00f3 h\u00e0m l\u01b0\u1ee3ng kali cao h\u00e0ng \u0111\u1ea7u trong nh\u00f3m tr\u00e1i c\u00e2y th\u00f4ng d\u1ee5ng. Kali c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u h\u00f2a huy\u1ebft \u00e1p, duy tr\u00ec c\u00e2n b\u1eb1ng n\u01b0\u1edbc v\u00e0 h\u1ed7 tr\u1ee3 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1, h\u1ec7 th\u1ea7n kinh. \u0110\u00e2y c\u0169ng l\u00e0 l\u00fd do v\u00ec sao chu\u1ed1i th\u01b0\u1eddng \u0111\u01b0\u1ee3c khuy\u00ean d\u00f9ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m t\u00ecnh tr\u1ea1ng chu\u1ed9t r\u00fat khi v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c k\u00e9o d\u00e0i. Chu\u1ed1i c\u00f2n c\u00f3 h\u00e0m l\u01b0\u1ee3ng natri kh\u00e1 th\u1ea5p, ph\u00f9 h\u1ee3p v\u1edbi khuy\u1ebfn ngh\u1ecb \u01b0u ti\u00ean th\u1ef1c ph\u1ea9m gi\u00e0u kali, \u00edt natri \u0111\u1ec3 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n

Carbohydrate trong chu\u1ed1i ch\u1ee7 y\u1ebfu \u1edf d\u1ea1ng \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean d\u1ec5 ti\u00eau h\u00f3a, h\u1ea5p thu nhanh, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng t\u1ee9c th\u1eddi cho c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng, \u0111\u1eb7c bi\u1ec7t h\u1eefu \u00edch tr\u01b0\u1edbc ho\u1eb7c trong c\u00e1c bu\u1ed5i t\u1eadp k\u00e9o d\u00e0i. M\u1ed9t nghi\u00ean c\u1ee9u quan s\u00e1t t\u1eebng ghi nh\u1eadn hai qu\u1ea3 chu\u1ed1i c\u00f3 th\u1ec3 cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng carbohydrate cho kho\u1ea3ng 90 ph\u00fat v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao.\u00a0<\/p>\n

\u0110\u01b0\u1eddng trong chu\u1ed1i khi \u0111\u00f3 \u0111\u00f3ng vai tr\u00f2 nh\u01b0 nhi\u00ean li\u1ec7u cho c\u01a1 b\u1eafp, t\u01b0\u01a1ng t\u1ef1 nh\u01b0 c\u00e1ch carbohydrate trong \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao chuy\u00ean d\u1ee5ng cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng khi t\u1eadp luy\u1ec7n. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u nh\u1ecf ghi nh\u1eadn vi\u1ec7c \u0103n chu\u1ed1i tr\u01b0\u1edbc v\u00e0 trong khi t\u1eadp mang l\u1ea1i hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng v\u00e0 kh\u1ea3 n\u0103ng gi\u1ea3m vi\u00eam, gi\u1ea3m stress oxy h\u00f3a sau t\u1eadp t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi vi\u1ec7c u\u1ed1ng \u0111\u1ed3 u\u1ed1ng th\u1ec3 thao ch\u1ee9a carbohydrate, d\u00f9 c\u1ea7n th\u00eam nghi\u00ean c\u1ee9u quy m\u00f4 l\u1edbn h\u01a1n \u0111\u1ec3 kh\u1eb3ng \u0111\u1ecbnh ch\u1eafc ch\u1eafn.<\/p>\n

Ngo\u00e0i kali, magie v\u00e0 m\u1ed9t s\u1ed1 d\u01b0\u1ee1ng ch\u1ea5t kh\u00e1c trong chu\u1ed1i c\u0169ng \u0111\u01b0\u1ee3c cho l\u00e0 c\u00f3 th\u1ec3 gi\u00fap l\u00e0m d\u1ecbu b\u1edbt ph\u1ea3n \u1ee9ng vi\u00eam, stress oxy h\u00f3a v\u00e0 t\u1ed5n th\u01b0\u01a1ng t\u1ebf b\u00e0o do g\u1ed1c t\u1ef1 do sinh ra trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao. Vitamin B6 trong chu\u1ed1i tham gia v\u00e0o qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a protein v\u00e0 carbohydrate th\u00e0nh n\u0103ng l\u01b0\u1ee3ng, h\u1ed7 tr\u1ee3 c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i sau khi t\u1eadp luy\u1ec7n.<\/p>\n

3. Chu\u1ed1i xanh hay chu\u1ed1i ch\u00edn t\u1ed1t h\u01a1n cho ng\u01b0\u1eddi t\u1eadp luy\u1ec7n?<\/strong><\/h3>\n

Chu\u1ed1i ch\u00edn v\u00e0ng th\u01b0\u1eddng ph\u00f9 h\u1ee3p h\u01a1n v\u1edbi ng\u01b0\u1eddi t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean, ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng, v\u00ec l\u01b0\u1ee3ng \u0111\u01b0\u1eddng d\u1ec5 h\u1ea5p thu nhanh, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng t\u1ee9c th\u1eddi cho c\u01a1 b\u1eafp. Trong khi \u0111\u00f3, chu\u1ed1i xanh ch\u1ee9a nhi\u1ec1u tinh b\u1ed9t kh\u00e1ng h\u01a1n, lo\u1ea1i tinh b\u1ed9t kh\u00f4ng \u0111\u01b0\u1ee3c ti\u00eau h\u00f3a ho\u00e0n to\u00e0n \u1edf ru\u1ed9t non, gi\u00fap k\u00e9o d\u00e0i c\u1ea3m gi\u00e1c no, \u0111\u1ed3ng th\u1eddi \u0111\u01b0\u1ee3c cho l\u00e0 c\u00f3 l\u1ee3i h\u01a1n cho vi\u1ec7c ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft, ph\u00f9 h\u1ee3p h\u01a1n v\u1edbi ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng ho\u1eb7c \u0111ang mu\u1ed1n ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.\u00a0<\/p>\n

Vi\u1ec7c l\u1ef1a ch\u1ecdn chu\u1ed1i xanh hay chu\u1ed1i ch\u00edn v\u00ec v\u1eady n\u00ean d\u1ef1a v\u00e0o m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng v\u00e0 m\u1ee5c ti\u00eau s\u1ee9c kh\u1ecfe c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n

4. Th\u1eddi \u0111i\u1ec3m \u0103n chu\u1ed1i ph\u00f9 h\u1ee3p<\/strong><\/h3>\n

M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y c\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3 h\u01a1n v\u00e0o bu\u1ed5i s\u00e1ng, n\u00ean \u0103n chu\u1ed1i v\u00e0o b\u1eefa s\u00e1ng c\u00f3 th\u1ec3 l\u00e0 l\u1ef1a ch\u1ecdn h\u1ee3p l\u00fd, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho n\u00e3o b\u1ed9 ho\u1ea1t \u0111\u1ed9ng v\u00e0 h\u1ea1n ch\u1ebf c\u1ea3m gi\u00e1c th\u00e8m \u0111\u1ed3 ng\u1ecdt trong ng\u00e0y.\u00a0<\/p>\n

Chu\u1ed1i c\u0169ng c\u00f3 th\u1ec3 d\u00f9ng nh\u01b0 b\u1eefa \u0103n nh\u1eb9 gi\u1eefa c\u00e1c b\u1eefa ch\u00ednh, ho\u1eb7c \u0103n tr\u01b0\u1edbc, trong v\u00e0 sau khi t\u1eadp luy\u1ec7n \u0111\u1ec3 h\u1ed7 tr\u1ee3 n\u0103ng l\u01b0\u1ee3ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. Nh\u00ecn chung, chu\u1ed1i l\u00e0 th\u1ef1c ph\u1ea9m c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe \u1edf h\u1ea7u h\u1ebft m\u1ecdi th\u1eddi \u0111i\u1ec3m trong ng\u00e0y, kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i \u0103n v\u00e0o m\u1ed9t khung gi\u1edd c\u1ed1 \u0111\u1ecbnh.<\/p>\n

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\"V\u00ec<\/div>\n
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\n V\u00ec sao kh\u00f4ng n\u00ean \u0103n tr\u00e1i c\u00e2y thay c\u01a1m t\u1ed1i \u0111\u1ec3 gi\u1ea3m c\u00e2n?\n <\/div>\n
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Ngay c\u1ea3 khi ch\u1ecdn \u0103n nh\u1eefng lo\u1ea1i tr\u00e1i c\u00e2y \u00edt \u0111\u01b0\u1eddng thay cho c\u01a1m t\u1ed1i, c\u00e1ch n\u00e0y c\u0169ng kh\u00f4ng \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia khuy\u1ebfn kh\u00edch \u00e1p d\u1ee5ng l\u00e2u d\u00e0i.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/vi-sao-nen-an-chuoi-khi-tap-the-duc-c78a1795118.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Nh\u1edd ngu\u1ed3n carbohydrate d\u1ec5 ti\u00eau h\u00f3a c\u00f9ng l\u01b0\u1ee3ng kali, magie v\u00e0 vitamin B6, chu\u1ed1i l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao. M\u1ed9t qu\u1ea3 chu\u1ed1i c\u1ee1 trung b\u00ecnh ch\u1ee9a kho\u1ea3ng 112 calo, t\u00ednh theo tr\u1ecdng l\u01b0\u1ee3ng th\u00ec c\u1ee9 100 gram chu\u1ed1i c\u00f3 kho\u1ea3ng 89 \u0111\u1ebfn 90 calo, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng<\/p>\n","protected":false},"author":1,"featured_media":17906,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-17905","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/17905","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=17905"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/17905\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/17906"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=17905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=17905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=17905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}