{"id":2189,"date":"2026-07-01T10:31:05","date_gmt":"2026-07-01T03:31:05","guid":{"rendered":"https:\/\/useful.vn\/?p=2189"},"modified":"2026-07-01T10:31:05","modified_gmt":"2026-07-01T03:31:05","slug":"5-cach-an-bo-giup-giam-can-danh-bay-mo-bung","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=2189","title":{"rendered":"5 c\u00e1ch \u0103n b\u01a1 gi\u00fap gi\u1ea3m c\u00e2n, \u0111\u00e1nh bay m\u1ee1 b\u1ee5ng"},"content":{"rendered":"
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\n \u0102n b\u01a1 c\u00f9ng th\u1ef1c ph\u1ea9m gi\u00e0u protein v\u00e0 ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 k\u00e9o d\u00e0i c\u1ea3m gi\u00e1c no, gi\u1ea3m t\u00edch t\u1ee5 m\u1ee1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n m\u1ee1 m\u00e1u. <\/strong><\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi tr\u00e1nh \u0103n b\u01a1 khi gi\u1ea3m c\u00e2n v\u00ec cho r\u1eb1ng lo\u1ea1i qu\u1ea3 n\u00e0y ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o. Tuy nhi\u00ean, ph\u1ea7n l\u1edbn ch\u1ea5t b\u00e9o trong b\u01a1 l\u00e0 ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n (MUFA), nh\u00f3m ch\u1ea5t b\u00e9o c\u00f3 l\u1ee3i cho tim m\u1ea1ch v\u00e0 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n

Theo TS Joan Salge Blake, chuy\u00ean gia dinh d\u01b0\u1ee1ng, gi\u1ea3ng vi\u00ean t\u1ea1i \u0110\u1ea1i h\u1ecdc Boston (M\u1ef9), ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 d\u1ed3i d\u00e0o trong b\u01a1 gi\u00fap k\u00e9o d\u00e0i c\u1ea3m gi\u00e1c no, h\u1ea1n ch\u1ebf \u0103n qu\u00e1 nhi\u1ec1u \u1edf c\u00e1c b\u1eefa sau. M\u1ed9t ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p c\u00f4ng b\u1ed1 tr\u00ean Journal of the Academy of Nutrition and Dietetics c\u0169ng cho th\u1ea5y vi\u1ec7c b\u1ed5 sung b\u01a1 v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n kh\u00f4ng l\u00e0m t\u0103ng c\u00e2n \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh kh\u1ecfe m\u1ea1nh, \u0111\u1ed3ng th\u1eddi gi\u00fap c\u1ea3i thi\u1ec7n cholesterol LDL v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng kh\u1ea9u ph\u1ea7n \u0103n.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 c\u00e1ch k\u1ebft h\u1ee3p b\u01a1 \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia khuy\u1ebfn kh\u00edch n\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng.<\/p>\n

Salad b\u01a1 v\u00e0 \u1ee9c g\u00e0<\/strong><\/h3>\n
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\"\u0110\u00e2y<\/span><\/p>\n
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\u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa tr\u01b0a ho\u1eb7c b\u1eefa t\u1ed1i c\u1ee7a ng\u01b0\u1eddi \u0111ang gi\u1ea3m c\u00e2n. \u1ea2nh: Le Creme De La Crumb<\/p>\n

\u1ee8c g\u00e0 cung c\u1ea5p protein ch\u1ea5t l\u01b0\u1ee3ng cao gi\u00fap duy tr\u00ec kh\u1ed1i c\u01a1 trong qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1, c\u00f2n rau xanh b\u1ed5 sung l\u01b0\u1ee3ng l\u1edbn ch\u1ea5t x\u01a1, vitamin v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a. Khi k\u1ebft h\u1ee3p v\u1edbi kho\u1ea3ng 1\/4-1\/2 qu\u1ea3 b\u01a1, b\u1eefa \u0103n tr\u1edf n\u00ean c\u00e2n b\u1eb1ng h\u01a1n nh\u1edd ngu\u1ed3n ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n. Theo TS Joan Salge Blake, ch\u1ea5t b\u00e9o t\u1ed1t trong b\u01a1 c\u00f2n gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p thu hi\u1ec7u qu\u1ea3 c\u00e1c vitamin A, D, E v\u00e0 K c\u00f3 trong rau xanh. Ch\u1ec9 c\u1ea7n tr\u1ed9n x\u00e0 l\u00e1ch, c\u00e0 chua bi, d\u01b0a chu\u1ed9t, \u1ee9c g\u00e0 \u00e1p ch\u1ea3o v\u00e0 b\u01a1 c\u1eaft h\u1ea1t l\u1ef1u v\u1edbi n\u01b0\u1edbc c\u1ed1t chanh ho\u1eb7c gi\u1ea5m t\u00e1o l\u00e0 \u0111\u00e3 c\u00f3 b\u1eefa \u0103n gi\u00e0u dinh d\u01b0\u1ee1ng nh\u01b0ng kh\u00f4ng qu\u00e1 nhi\u1ec1u calo.<\/p>\n

B\u01a1 k\u1ebft h\u1ee3p v\u1edbi h\u1ea1t chia v\u00e0 h\u1ea1nh nh\u00e2n<\/strong><\/h3>\n

N\u1ebfu th\u01b0\u1eddng xuy\u00ean th\u1ea5y \u0111\u00f3i gi\u1eefa c\u00e1c b\u1eefa, \u0111\u00e2y l\u00e0 m\u00f3n \u0103n nh\u1eb9 \u0111\u00e1ng c\u00e2n nh\u1eafc. H\u1ea1t chia ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1 h\u00f2a tan, gi\u00fap t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh h\u1ea5p thu \u0111\u01b0\u1eddng. H\u1ea1nh nh\u00e2n l\u1ea1i gi\u00e0u protein, vitamin E v\u00e0 ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a. Khi k\u1ebft h\u1ee3p v\u1edbi b\u01a1, b\u1ed9 ba n\u00e0y gi\u00fap \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft, h\u1ea1n ch\u1ebf c\u01a1n th\u00e8m \u0103n v\u00e0 gi\u1ea3m nguy c\u01a1 t\u00edch t\u1ee5 m\u1ee1 n\u1ed9i t\u1ea1ng. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u0103ng tr\u00ean Nutrients cho th\u1ea5y ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin – y\u1ebfu t\u1ed1 quan tr\u1ecdng trong ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n

Sinh t\u1ed1 b\u01a1 v\u1edbi y\u1ebfn m\u1ea1ch v\u00e0 rau ch\u00e2n v\u1ecbt<\/strong><\/h3>\n

\"Sinh<\/span><\/p>\n

Sinh t\u1ed1 b\u01a1 y\u1ebfn m\u1ea1ch v\u00e0 rau ch\u00e2n v\u1ecbt l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p cho b\u1eefa s\u00e1ng ho\u1eb7c b\u1eefa ph\u1ee5 tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n. \u1ea2nh: Ambitious Kitchen<\/p>\n

Thay v\u00ec xay b\u01a1 c\u00f9ng s\u1eefa \u0111\u1eb7c v\u00e0 \u0111\u01b0\u1eddng, c\u00e1c chuy\u00ean gia khuy\u1ebfn kh\u00edch k\u1ebft h\u1ee3p b\u01a1 v\u1edbi y\u1ebfn m\u1ea1ch nguy\u00ean c\u00e1m, rau ch\u00e2n v\u1ecbt v\u00e0 s\u1eefa h\u1ea1t kh\u00f4ng \u0111\u01b0\u1eddng. Y\u1ebfn m\u1ea1ch ch\u1ee9a beta-glucan – lo\u1ea1i ch\u1ea5t x\u01a1 h\u00f2a tan \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh c\u00f3 kh\u1ea3 n\u0103ng gi\u1ea3m cholesterol LDL v\u00e0 k\u00e9o d\u00e0i c\u1ea3m gi\u00e1c no. Rau ch\u00e2n v\u1ecbt b\u1ed5 sung folate, magie c\u00f9ng nhi\u1ec1u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, trong khi b\u01a1 gi\u00fap ly sinh t\u1ed1 tr\u1edf n\u00ean b\u00e9o ng\u1eady t\u1ef1 nhi\u00ean m\u00e0 kh\u00f4ng c\u1ea7n th\u00eam \u0111\u01b0\u1eddng. \u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p cho b\u1eefa s\u00e1ng ho\u1eb7c b\u1eefa ph\u1ee5 tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n.<\/p>\n

Salad b\u01a1 v\u00e0 \u0111\u1eadu g\u00e0<\/strong><\/h3>\n

\u0110\u1eadu g\u00e0 l\u00e0 ngu\u1ed3n carbohydrate h\u1ea5p thu ch\u1eadm, gi\u00e0u protein th\u1ef1c v\u1eadt v\u00e0 ch\u1ea5t x\u01a1, r\u1ea5t ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m m\u1ee1. K\u1ebft h\u1ee3p \u0111\u1eadu g\u00e0 v\u1edbi b\u01a1, c\u00e0 chua, d\u01b0a chu\u1ed9t v\u00e0 rau th\u01a1m t\u1ea1o th\u00e0nh b\u1eefa \u0103n theo phong c\u00e1ch \u0110\u1ecba Trung H\u1ea3i – ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u01b0\u1ee3c nhi\u1ec1u nghi\u00ean c\u1ee9u ch\u1ee9ng minh c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng. Theo Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch M\u1ef9, ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a t\u1eeb th\u1ef1c v\u1eadt, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t v\u00e0 c\u00e1c lo\u1ea1i \u0111\u1eadu gi\u00fap gi\u1ea3m cholesterol x\u1ea5u, gi\u1ea3m nguy c\u01a1 b\u1ec7nh tim v\u00e0 h\u1ed7 tr\u1ee3 duy tr\u00ec c\u00e2n n\u1eb7ng kh\u1ecfe m\u1ea1nh.<\/p>\n

B\u01a1 \u0103n c\u00f9ng b\u00e1nh m\u00ec nguy\u00ean c\u00e1m v\u00e0 tr\u1ee9ng<\/strong><\/h3>\n

\"1\/4<\/span><\/p>\n

1\/4 qu\u1ea3 b\u01a1 \u0103n k\u00e8m m\u1ed9t l\u00e1t b\u00e1nh m\u00ec nguy\u00ean c\u00e1m v\u00e0 tr\u1ee9ng lu\u1ed9c l\u00e0 b\u1eefa s\u00e1ng l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi gi\u1ea3m c\u00e2n. \u1ea2nh: Clean and Delicious<\/p>\n

M\u1ed9t b\u1eefa s\u00e1ng c\u00e2n b\u1eb1ng n\u00ean c\u00f3 \u0111\u1ee7 carbohydrate h\u1ea5p thu ch\u1eadm, protein v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t. B\u00e1nh m\u00ec nguy\u00ean c\u00e1m gi\u00e0u ch\u1ea5t x\u01a1 h\u01a1n b\u00e1nh m\u00ec tr\u1eafng n\u00ean gi\u00fap h\u1ea1n ch\u1ebf t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft sau \u0103n. Tr\u1ee9ng cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 c\u00e1c axit amin thi\u1ebft y\u1ebfu, c\u00f2n b\u01a1 b\u1ed5 sung axit oleic – lo\u1ea1i ch\u1ea5t b\u00e9o c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c t\u0103ng c\u1ea3m gi\u00e1c no. Theo nghi\u00ean c\u1ee9u c\u1ee7a \u0110\u1ea1i h\u1ecdc Loma Linda (M\u1ef9), nh\u1eefng ng\u01b0\u1eddi \u0103n b\u01a1 trong b\u1eefa ch\u00ednh c\u00f3 c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n kho\u1ea3ng 3-5 gi\u1edd so v\u1edbi ng\u01b0\u1eddi kh\u00f4ng \u0103n, t\u1eeb \u0111\u00f3 gi\u1ea3m l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 trong ng\u00e0y. B\u1ea1n c\u00f3 th\u1ec3 nghi\u1ec1n kho\u1ea3ng 1\/4 qu\u1ea3 b\u01a1 ph\u1ebft l\u00ean b\u00e1nh m\u00ec nguy\u00ean c\u00e1m v\u00e0 \u0103n k\u00e8m m\u1ed9t qu\u1ea3 tr\u1ee9ng lu\u1ed9c ho\u1eb7c tr\u1ee9ng \u1ed1p la \u00edt d\u1ea7u.<\/p>\n

\u0102n b\u01a1 th\u1ebf n\u00e0o \u0111\u1ec3 kh\u00f4ng ph\u1ea3n t\u00e1c d\u1ee5ng?<\/strong><\/h3>\n

D\u00f9 t\u1ed1t cho s\u1ee9c kh\u1ecfe, b\u01a1 v\u1eabn ch\u1ee9a kho\u1ea3ng 160 kcal trong 100 g. V\u00ec v\u1eady, c\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb ch\u1ec9 n\u00ean \u0103n kho\u1ea3ng 1\/4-1\/2 qu\u1ea3 m\u1ed7i l\u1ea7n v\u00e0 c\u00e2n \u0111\u1ed1i v\u1edbi t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng trong ng\u00e0y. \u0110i\u1ec1u quan tr\u1ecdng h\u01a1n l\u00e0 c\u00e1ch ch\u1ebf bi\u1ebfn. B\u01a1 ph\u00e1t huy l\u1ee3i \u00edch t\u1ed1t nh\u1ea5t khi k\u1ebft h\u1ee3p v\u1edbi rau xanh, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, protein n\u1ea1c ho\u1eb7c c\u00e1c lo\u1ea1i h\u1ea1t. Ng\u01b0\u1ee3c l\u1ea1i, \u0103n b\u01a1 c\u00f9ng s\u1eefa \u0111\u1eb7c, kem, \u0111\u01b0\u1eddng ho\u1eb7c siro s\u1ebd l\u00e0m t\u0103ng \u0111\u00e1ng k\u1ec3 l\u01b0\u1ee3ng calo v\u00e0 \u0111\u01b0\u1eddng, khi\u1ebfn m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n tr\u1edf n\u00ean kh\u00f3 \u0111\u1ea1t h\u01a1n.<\/p>\n

TS Joan Salge Blake nh\u1ea5n m\u1ea1nh kh\u00f4ng c\u00f3 th\u1ef1c ph\u1ea9m n\u00e0o c\u00f3 th\u1ec3 \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng m\u1ed9t c\u00e1ch th\u1ea7n k\u1ef3. Tuy nhi\u00ean, thay th\u1ebf ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a b\u1eb1ng ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a t\u1eeb b\u01a1, k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n b\u1eb1ng v\u00e0 v\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng xuy\u00ean l\u00e0 chi\u1ebfn l\u01b0\u1ee3c \u0111\u01b0\u1ee3c khoa h\u1ecdc ch\u1ee9ng minh gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 gi\u1ea3m nguy c\u01a1 r\u1ed1i lo\u1ea1n m\u1ee1 m\u00e1u l\u00e2u d\u00e0i.<\/p>\n

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\n 5 m\u00f3n \u0103n \u00edt no l\u00e2u, gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng\n <\/div>\n
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Khoai t\u00e2y, tr\u1ee9ng hay c\u00e1 l\u00e0 nh\u1eefng m\u00f3n ch\u1ec9 c\u1ea7n \u0103n v\u1edbi l\u01b0\u1ee3ng nh\u1ecf nh\u01b0ng \u0111\u1ee7 t\u1ea1o c\u1ea3m gi\u00e1c no nh\u1edd c\u00f3 h\u00e0m l\u01b0\u1ee3ng l\u1edbn protein v\u00e0 ch\u1ea5t x\u01a1.<\/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\/5-cach-an-bo-giup-giam-can-danh-bay-mo-bung-c78a1774083.html<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0102n b\u01a1 c\u00f9ng th\u1ef1c ph\u1ea9m gi\u00e0u protein v\u00e0 ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 k\u00e9o d\u00e0i c\u1ea3m gi\u00e1c no, gi\u1ea3m t\u00edch t\u1ee5 m\u1ee1 b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n m\u1ee1 m\u00e1u. Nhi\u1ec1u ng\u01b0\u1eddi tr\u00e1nh \u0103n b\u01a1 khi gi\u1ea3m c\u00e2n v\u00ec cho r\u1eb1ng lo\u1ea1i qu\u1ea3 n\u00e0y ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o. Tuy nhi\u00ean, ph\u1ea7n l\u1edbn ch\u1ea5t b\u00e9o trong b\u01a1 l\u00e0 ch\u1ea5t<\/p>\n","protected":false},"author":1,"featured_media":2190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-2189","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\/2189","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=2189"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/2189\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/2190"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}