{"id":4240,"date":"2026-07-16T13:17:27","date_gmt":"2026-07-16T06:17:27","guid":{"rendered":"https:\/\/useful.vn\/?p=4240"},"modified":"2026-07-16T13:17:27","modified_gmt":"2026-07-16T06:17:27","slug":"an-nhieu-protein-nhung-it-van-dong-co-giup-giu-co-khi-giam-can","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=4240","title":{"rendered":"\u0102n nhi\u1ec1u protein nh\u01b0ng \u00edt v\u1eadn \u0111\u1ed9ng c\u00f3 gi\u00fap gi\u1eef c\u01a1 khi gi\u1ea3m c\u00e2n?"},"content":{"rendered":"
\n


\n SK\u0110S – Gi\u1ea3m c\u00e2n kh\u00f4ng ch\u1ec9 l\u00e0 gi\u1ea3m s\u1ed1 c\u00e2n m\u00e0 c\u00f2n c\u1ea7n h\u1ea1n ch\u1ebf t\u1ed1i \u0111a t\u00ecnh tr\u1ea1ng m\u1ea5t c\u01a1 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng s\u0103n ch\u1eafc. V\u1eady \u0103n nhi\u1ec1u protein nh\u01b0ng \u00edt v\u1eadn \u0111\u1ed9ng c\u00f3 \u0111\u1ee7 gi\u00fap b\u1ea3o v\u1ec7 kh\u1ed1i c\u01a1? <\/strong><\/h2>\n

1. \u0102n \u0111\u1ee7 protein c\u00f3 gi\u00fap h\u1ea1n ch\u1ebf m\u1ea5t c\u01a1 khi gi\u1ea3m c\u00e2n?<\/strong><\/h3>\n

Khi gi\u1ea3m c\u00e2n, c\u01a1 th\u1ec3 kh\u00f4ng ch\u1ec9 huy \u0111\u1ed9ng m\u1ee1 d\u1ef1 tr\u1eef \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n c\u00f3 th\u1ec3 ph\u00e2n gi\u1ea3i m\u1ed9t ph\u1ea7n protein trong c\u01a1 b\u1eafp. V\u00ec v\u1eady, n\u1ebfu gi\u1ea3m c\u00e2n qu\u00e1 nhanh ho\u1eb7c c\u1eaft gi\u1ea3m calo qu\u00e1 m\u1ee9c, kh\u1ed1i c\u01a1 c\u0169ng d\u1ec5 b\u1ecb hao h\u1ee5t. H\u1ec7 qu\u1ea3 l\u00e0 c\u01a1 th\u1ec3 tr\u1edf n\u00ean k\u00e9m s\u0103n ch\u1eafc, s\u1ee9c m\u1ea1nh gi\u1ea3m s\u00fat v\u00e0 t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t c\u00f3 xu h\u01b0\u1edbng ch\u1eadm l\u1ea1i.<\/p>\n

Protein cung c\u1ea5p c\u00e1c axit amin \u2013 “vi\u00ean g\u1ea1ch” c\u1ea5u t\u1ea1o n\u00ean c\u01a1 b\u1eafp, \u0111\u1ed3ng th\u1eddi h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh s\u1eeda ch\u1eefa v\u00e0 t\u00e1i t\u1ea1o c\u00e1c s\u1ee3i c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y, trong giai \u0111o\u1ea1n gi\u1ea3m c\u00e2n, ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u protein gi\u00fap h\u1ea1n ch\u1ebf m\u1ea5t c\u01a1 t\u1ed1t h\u01a1n so v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n kh\u00f4ng \u0111\u00e1p \u1ee9ng \u0111\u1ee7 nhu c\u1ea7u \u0111\u1ea1m.<\/p>\n

\u0110\u1eb7c bi\u1ec7t, protein c\u00f2n t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n, g\u00f3p ph\u1ea7n h\u1ea1n ch\u1ebf c\u01a1n \u0111\u00f3i v\u00e0 gi\u00fap vi\u1ec7c duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n gi\u1ea3m n\u0103ng l\u01b0\u1ee3ng tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n. Nh\u1edd \u0111\u00f3, ng\u01b0\u1eddi gi\u1ea3m c\u00e2n c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3 h\u01a1n m\u00e0 v\u1eabn gi\u1ea3m thi\u1ec3u nguy c\u01a1 m\u1ea5t qu\u00e1 nhi\u1ec1u kh\u1ed1i c\u01a1.<\/p>\n

C\u00f3 th\u1ec3 th\u1ea5y, protein l\u00e0 n\u1ec1n t\u1ea3ng quan tr\u1ecdng \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u01a1 b\u1eafp trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. Tuy nhi\u00ean, \u0111\u1ec3 ph\u00e1t huy t\u1ed1i \u0111a vai tr\u00f2 n\u00e0y, c\u01a1 th\u1ec3 v\u1eabn c\u1ea7n th\u00eam m\u1ed9t y\u1ebfu t\u1ed1 kh\u00f4ng k\u00e9m ph\u1ea7n quan tr\u1ecdng – s\u1ef1 v\u1eadn \u0111\u1ed9ng c\u1ee7a ch\u00ednh c\u00e1c nh\u00f3m c\u01a1.<\/p>\n

\n
\"C\u00e1c<\/span><\/p>\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

C\u00e1c b\u00e0i t\u1eadp v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, d\u00e2y kh\u00e1ng l\u1ef1c ho\u1eb7c t\u1ea1 nh\u1eb9 c\u0169ng \u0111\u1ee7 t\u1ea1o k\u00edch th\u00edch \u0111\u1ec3 c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c b\u1ea3o t\u1ed3n.<\/p>\n

2. V\u00ec sao \u00edt v\u1eadn \u0111\u1ed9ng khi\u1ebfn c\u01a1 b\u1eafp suy gi\u1ea3m d\u00f9 \u0103n \u0111\u1ee7 \u0111\u1ea1m?<\/strong><\/h3>\n

C\u01a1 b\u1eafp l\u00e0 m\u1ed9t m\u00f4 r\u1ea5t linh ho\u1ea1t, li\u00ean t\u1ee5c di\u1ec5n ra hai qu\u00e1 tr\u00ecnh: T\u1ed5ng h\u1ee3p protein m\u1edbi v\u00e0 ph\u00e2n h\u1ee7y protein c\u0169. Khi c\u01a1 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng th\u01b0\u1eddng xuy\u00ean, \u0111\u1eb7c bi\u1ec7t trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng ch\u1ecbu l\u1ef1c ho\u1eb7c t\u1eadp s\u1ee9c m\u1ea1nh, t\u1ed1c \u0111\u1ed9 t\u1ed5ng h\u1ee3p s\u1ebd t\u0103ng l\u00ean, gi\u00fap duy tr\u00ec ho\u1eb7c ph\u00e1t tri\u1ec3n kh\u1ed1i c\u01a1.<\/p>\n

Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu \u00edt v\u1eadn \u0111\u1ed9ng trong th\u1eddi gian d\u00e0i, nhu c\u1ea7u s\u1eed d\u1ee5ng c\u01a1 gi\u1ea3m xu\u1ed1ng. L\u00fac n\u00e0y, c\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng c\u1eaft gi\u1ea3m b\u1edbt kh\u1ed1i c\u01a1 \u0111\u1ec3 ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng, b\u1edfi \u0111\u00e2y l\u00e0 lo\u1ea1i m\u00f4 ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0 l\u01b0\u1ee3ng protein d\u1ed3i d\u00e0o c\u0169ng kh\u00f3 b\u00f9 \u0111\u1eafp \u0111\u01b0\u1ee3c s\u1ef1 thi\u1ebfu h\u1ee5t k\u00edch th\u00edch t\u1eeb v\u1eadn \u0111\u1ed9ng.<\/p>\n

Do \u0111\u00f3, protein v\u00e0 v\u1eadn \u0111\u1ed9ng lu\u00f4n c\u00f3 m\u1ed1i quan h\u1ec7 b\u1ed5 tr\u1ee3. N\u1ebfu ch\u1ec9 b\u1ed5 sung nhi\u1ec1u protein nh\u01b0ng d\u00e0nh ph\u1ea7n l\u1edbn th\u1eddi gian \u0111\u1ec3 ng\u1ed3i ho\u1eb7c n\u1eb1m, c\u01a1 th\u1ec3 s\u1ebd kh\u00f4ng t\u1eadn d\u1ee5ng h\u1ebft l\u01b0\u1ee3ng axit amin nh\u1eb1m x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp.<\/p>\n

\u0110i\u1ec1u n\u00e0y c\u00e0ng quan tr\u1ecdng \u1edf ng\u01b0\u1eddi trung ni\u00ean v\u00e0 ng\u01b0\u1eddi cao tu\u1ed5i. Theo tu\u1ed5i t\u00e1c, kh\u1ea3 n\u0103ng x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp gi\u1ea3m d\u1ea7n, khi\u1ebfn c\u01a1 th\u1ec3 ph\u1ea3n \u1ee9ng k\u00e9m h\u01a1n v\u1edbi protein trong b\u1eefa \u0103n. V\u00ec v\u1eady, n\u1ebfu ch\u1ec9 ch\u00fa tr\u1ecdng b\u1ed5 sung \u0111\u1ea1m m\u00e0 thi\u1ebfu v\u1eadn \u0111\u1ed9ng, t\u00ecnh tr\u1ea1ng m\u1ea5t c\u01a1 v\u1eabn c\u00f3 th\u1ec3 x\u1ea3y ra, \u0111\u1eb7c bi\u1ec7t trong qu\u00e1 tr\u00ecnh \u0103n ki\u00eang.<\/p>\n

3. Mu\u1ed1n gi\u1eef c\u01a1 khi gi\u1ea3m c\u00e2n, c\u1ea7n k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 v\u1eadn \u0111\u1ed9ng nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/h3>\n

N\u1ebfu m\u1ee5c ti\u00eau l\u00e0 gi\u1ea3m m\u1ee1 nh\u01b0ng v\u1eabn gi\u1eef c\u01a1, c\u1ea7n t\u1ea1o m\u1ee9c th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i, \u0111\u1ed3ng th\u1eddi \u0111\u1ea3m b\u1ea3o kh\u1ea9u ph\u1ea7n gi\u00e0u protein. Theo \u0111\u00f3, ng\u01b0\u1eddi \u0111ang gi\u1ea3m c\u00e2n n\u00ean ti\u00eau th\u1ee5 kho\u1ea3ng 1,2-1,6 g protein\/kg c\u00e2n n\u1eb7ng m\u1ed7i ng\u00e0y, th\u1eadm ch\u00ed c\u00f3 th\u1ec3 cao h\u01a1n \u1edf ng\u01b0\u1eddi t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean ho\u1eb7c ng\u01b0\u1eddi l\u1edbn tu\u1ed5i theo h\u01b0\u1edbng d\u1eabn c\u1ee7a chuy\u00ean gia dinh d\u01b0\u1ee1ng.<\/p>\n

Song song v\u1edbi \u0111\u00f3, n\u00ean duy tr\u00ec c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh t\u1eeb 2-3 bu\u1ed5i m\u1ed7i tu\u1ea7n. Kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i n\u00e2ng t\u1ea1 n\u1eb7ng, c\u00e1c b\u00e0i t\u1eadp v\u1edbi tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, d\u00e2y kh\u00e1ng l\u1ef1c ho\u1eb7c t\u1ea1 nh\u1eb9 nh\u01b0ng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n c\u0169ng \u0111\u1ee7 t\u1ea1o k\u00edch th\u00edch \u0111\u1ec3 c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c b\u1ea3o t\u1ed3n.<\/p>\n

Ngay c\u1ea3 khi ch\u01b0a th\u1ec3 t\u1eadp luy\u1ec7n b\u00e0i b\u1ea3n, t\u0103ng m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng h\u00e0ng ng\u00e0y nh\u01b0 \u0111i b\u1ed9, leo c\u1ea7u thang, l\u00e0m vi\u1ec7c nh\u00e0 ho\u1eb7c \u0111\u1ee9ng d\u1eady v\u1eadn \u0111\u1ed9ng sau m\u1ed7i gi\u1edd ng\u1ed3i l\u00e2u c\u0169ng c\u00f3 \u00fd ngh\u0129a t\u00edch c\u1ef1c. Nh\u1eefng ho\u1ea1t \u0111\u1ed9ng n\u00e0y kh\u00f4ng thay th\u1ebf t\u1eadp s\u1ee9c m\u1ea1nh nh\u01b0ng g\u00f3p ph\u1ea7n gi\u1ea3m t\u00ecnh tr\u1ea1ng b\u1ea5t \u0111\u1ed9ng k\u00e9o d\u00e0i \u2013 m\u1ed9t y\u1ebfu t\u1ed1 th\u00fac \u0111\u1ea9y m\u1ea5t c\u01a1.<\/p>\n

\u0110\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, thay v\u00ec ch\u1ec9 t\u1eadp trung \u0103n nhi\u1ec1u protein, h\u00e3y x\u00e2y d\u1ef1ng m\u1ed9t k\u1ebf ho\u1ea1ch c\u00e2n b\u1eb1ng v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd, duy tr\u00ec v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9 gi\u1ea3m c\u00e2n \u1edf m\u1ee9c ph\u00f9 h\u1ee3p. \u0110\u00e2y m\u1edbi l\u00e0 n\u1ec1n t\u1ea3ng gi\u00fap gi\u1ea3m m\u1ee1 b\u1ec1n v\u1eefng, duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 s\u1edf h\u1eefu v\u00f3c d\u00e1ng s\u0103n ch\u1eafc l\u00e2u d\u00e0i.<\/p>\n

\n
\n
\"\u0102n<\/div>\n
\n
\n \u0102n y\u1ebfn m\u1ea1ch v\u1edbi b\u01b0\u1edfi v\u00e0o b\u1eefa s\u00e1ng c\u00f3 gi\u00fap gi\u1ea3m c\u00e2n?\n <\/div>\n
\n

Y\u1ebfn m\u1ea1ch v\u00e0 b\u01b0\u1edfi \u0111\u1ec1u l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1, th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n trong th\u1ef1c \u0111\u01a1n c\u1ee7a ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n. Tuy nhi\u00ean, k\u1ebft h\u1ee3p hai th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
\n

https:\/\/www.24h.com.vn\/dep\/an-nhieu-protein-nhung-it-van-dong-co-giup-giu-co-khi-giam-can-c78a1778210.html<\/p>\n","protected":false},"excerpt":{"rendered":"

SK\u0110S – Gi\u1ea3m c\u00e2n kh\u00f4ng ch\u1ec9 l\u00e0 gi\u1ea3m s\u1ed1 c\u00e2n m\u00e0 c\u00f2n c\u1ea7n h\u1ea1n ch\u1ebf t\u1ed1i \u0111a t\u00ecnh tr\u1ea1ng m\u1ea5t c\u01a1 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng s\u0103n ch\u1eafc. V\u1eady \u0103n nhi\u1ec1u protein nh\u01b0ng \u00edt v\u1eadn \u0111\u1ed9ng c\u00f3 \u0111\u1ee7 gi\u00fap b\u1ea3o v\u1ec7 kh\u1ed1i c\u01a1? 1. \u0102n \u0111\u1ee7 protein c\u00f3 gi\u00fap h\u1ea1n ch\u1ebf m\u1ea5t<\/p>\n","protected":false},"author":1,"featured_media":4241,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-4240","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\/4240","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=4240"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4240\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/4241"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}