{"id":5295,"date":"2026-07-20T23:17:18","date_gmt":"2026-07-20T16:17:18","guid":{"rendered":"https:\/\/useful.vn\/?p=5295"},"modified":"2026-07-20T23:17:18","modified_gmt":"2026-07-20T16:17:18","slug":"an-toi-truoc-19h-co-thuc-su-giup-giam-can","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=5295","title":{"rendered":"\u0102n t\u1ed1i tr\u01b0\u1edbc 19h c\u00f3 th\u1ef1c s\u1ef1 gi\u00fap gi\u1ea3m c\u00e2n?"},"content":{"rendered":"
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\n \u0102n t\u1ed1i tr\u01b0\u1edbc 19h c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n nh\u01b0ng kh\u00f4ng ph\u1ea3i v\u00ec c\u01a1 th\u1ec3 \u0111\u1ed1t m\u1ee1 m\u1ea1nh h\u01a1n ch\u1ec9 nh\u1edd nh\u00ecn \u0111\u1ed3ng h\u1ed3. <\/strong><\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi coi vi\u1ec7c \u0103n t\u1ed1i tr\u01b0\u1edbc 19h l\u00e0 b\u00ed quy\u1ebft v\u00e0ng \u0111\u1ec3 gi\u1ea3m c\u00e2n nh\u01b0ng li\u1ec7u ch\u1ec9 thay \u0111\u1ed5i th\u1eddi \u0111i\u1ec3m \u0103n c\u00f3 \u0111\u1ee7 gi\u00fap kim c\u00e2n \u0111i xu\u1ed1ng? Theo c\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng, c\u00e2u tr\u1ea3 l\u1eddi l\u00e0 “c\u00f3 nh\u01b0ng kh\u00f4ng ph\u1ea3i theo c\u00e1ch nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn ngh\u0129”.<\/p>\n

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\"Th\u1eddi<\/span><\/div>\n
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Th\u1eddi \u0111i\u1ec3m \u0103n t\u1ed1i c\u00f3 th\u1ec3 t\u1ea1o l\u1ee3i th\u1ebf cho qu\u00e1 tr\u00ecnh ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng n\u1ebfu ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3, song ch\u1ea5t l\u01b0\u1ee3ng b\u1eefa \u0103n v\u00e0 t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng ti\u00eau th\u1ee5 trong ng\u00e0y v\u1eabn l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh. \u1ea2nh: UOC<\/p>\n

Ti\u1ebfn s\u0129 Satchin Panda, gi\u00e1o s\u01b0 t\u1ea1i Vi\u1ec7n Salk (M\u1ef9), m\u1ed9t trong nh\u1eefng nh\u00e0 khoa h\u1ecdc ti\u00ean phong nghi\u00ean c\u1ee9u v\u1ec1 nh\u1ecbp sinh h\u1ecdc v\u00e0 dinh d\u01b0\u1ee1ng, cho bi\u1ebft c\u01a1 th\u1ec3 con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c l\u1eadp tr\u00ecnh \u0111\u1ec3 chuy\u1ec3n h\u00f3a th\u1ee9c \u0103n hi\u1ec7u qu\u1ea3 h\u01a1n v\u00e0o ban ng\u00e0y. Khi \u0103n qu\u00e1 mu\u1ed9n, \u0111\u1eb7c bi\u1ec7t s\u00e1t gi\u1edd ng\u1ee7, c\u00e1c c\u01a1 quan nh\u01b0 gan, t\u1ee5y v\u00e0 h\u1ec7 ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n, d\u1eabn \u0111\u1ebfn kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o suy gi\u1ea3m.<\/p>\n

\u0110i\u1ec1u n\u00e0y gi\u1ea3i th\u00edch v\u00ec sao ng\u00e0y c\u00e0ng nhi\u1ec1u nghi\u00ean c\u1ee9u t\u1eadp trung v\u00e0o m\u00f4 h\u00ecnh \u0103n gi\u1edbi h\u1ea1n th\u1eddi gian s\u1edbm, trong \u0111\u00f3 ph\u1ea7n l\u1edbn l\u01b0\u1ee3ng th\u1ee9c \u0103n \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 v\u00e0o ban ng\u00e0y v\u00e0 b\u1eefa t\u1ed1i k\u1ebft th\u00fac s\u1edbm. M\u1ed9t ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p n\u0103m 2024 tr\u00ean 29 th\u1eed nghi\u1ec7m l\u00e2m s\u00e0ng ng\u1eabu nhi\u00ean v\u1edbi g\u1ea7n 2.500 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi \u0103n trong kho\u1ea3ng th\u1eddi gian ng\u1eafn h\u01a1n v\u00e0 ph\u00e2n b\u1ed5 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng v\u00e0o \u0111\u1ea7u ng\u00e0y gi\u1ea3m c\u00e2n nhi\u1ec1u h\u01a1n so v\u1edbi nh\u00f3m \u0103n theo l\u1ecbch th\u00f4ng th\u01b0\u1eddng. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u nh\u1eadn \u0111\u1ecbnh th\u1eddi \u0111i\u1ec3m \u0103n c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng b\u00ean c\u1ea1nh vi\u1ec7c ki\u1ec3m so\u00e1t calo. M\u1ed9t ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p kh\u00e1c tr\u00ean 13 th\u1eed nghi\u1ec7m l\u00e2m s\u00e0ng c\u0169ng ghi nh\u1eadn m\u00f4 h\u00ecnh \u0103n s\u1edbm gi\u00fap ng\u01b0\u1eddi tham gia gi\u1ea3m trung b\u00ecnh kho\u1ea3ng 1,8 kg, gi\u1ea3m m\u1ee1 c\u01a1 th\u1ec3, v\u00f2ng eo v\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng m\u00e0 kh\u00f4ng l\u00e0m m\u1ea5t \u0111\u00e1ng k\u1ec3 kh\u1ed1i c\u01a1.<\/p>\n

Theo gi\u00e1o s\u01b0 Krista Varady, chuy\u00ean gia v\u1ec1 dinh d\u01b0\u1ee1ng t\u1ea1i \u0110\u1ea1i h\u1ecdc Illinois Chicago (M\u1ef9), hi\u1ec7u qu\u1ea3 c\u1ee7a vi\u1ec7c \u0103n s\u1edbm kh\u00f4ng n\u1eb1m \u1edf gi\u1edd v\u00e0ng tuy\u1ec7t \u0111\u1ed1i m\u00e0 \u1edf vi\u1ec7c k\u00e9o d\u00e0i th\u1eddi gian nh\u1ecbn \u0103n qua \u0111\u00eam, gi\u00fap c\u01a1 th\u1ec3 c\u00f3 nhi\u1ec1u th\u1eddi gian chuy\u1ec3n t\u1eeb s\u1eed d\u1ee5ng glucose sang huy \u0111\u1ed9ng m\u1ee1 d\u1ef1 tr\u1eef l\u00e0m n\u0103ng l\u01b0\u1ee3ng. B\u00e0 nh\u1ea5n m\u1ea1nh r\u1eb1ng n\u1ebfu t\u1ed5ng l\u01b0\u1ee3ng calo v\u1eabn d\u01b0 th\u1eeba, vi\u1ec7c \u0103n l\u00fac 18h hay 19h c\u0169ng kh\u00f4ng th\u1ec3 t\u1ea1o ra gi\u1ea3m c\u00e2n \u0111\u00e1ng k\u1ec3.<\/p>\n

V\u00ec sao \u0103n t\u1ed1i s\u1edbm c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n?<\/strong><\/h3>\n

C\u00e1c chuy\u00ean gia cho r\u1eb1ng c\u00f3 nhi\u1ec1u c\u01a1 ch\u1ebf c\u00f9ng t\u00e1c \u0111\u1ed9ng. \u0110\u1ea7u ti\u00ean l\u00e0 \u0111\u1ed3ng b\u1ed9 v\u1edbi nh\u1ecbp sinh h\u1ecdc. Bu\u1ed5i s\u00e1ng v\u00e0 \u0111\u1ea7u gi\u1edd chi\u1ec1u l\u00e0 th\u1eddi \u0111i\u1ec3m \u0111\u1ed9 nh\u1ea1y insulin cao h\u01a1n, c\u01a1 th\u1ec3 x\u1eed l\u00fd carbohydrate hi\u1ec7u qu\u1ea3 h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i, bu\u1ed5i t\u1ed1i kh\u1ea3 n\u0103ng chuy\u1ec3n h\u00f3a glucose gi\u1ea3m, khi\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng cao h\u01a1n sau c\u00f9ng m\u1ed9t b\u1eefa \u0103n. Th\u1ee9 hai l\u00e0 gi\u1ea3m \u0103n v\u1eb7t ban \u0111\u00eam. Nh\u1eefng ng\u01b0\u1eddi \u0103n t\u1ed1i mu\u1ed9n th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng ti\u1ebfp t\u1ee5c \u0103n th\u00eam b\u00e1nh ng\u1ecdt, \u0111\u1ed3 \u0103n nhanh ho\u1eb7c th\u1ee9c u\u1ed1ng nhi\u1ec1u \u0111\u01b0\u1eddng trong l\u00fac xem tivi ho\u1eb7c l\u00e0m vi\u1ec7c, khi\u1ebfn l\u01b0\u1ee3ng calo t\u0103ng l\u00ean m\u00e0 kh\u00f4ng nh\u1eadn ra. Th\u1ee9 ba l\u00e0 c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7. \u0102n qu\u00e1 s\u00e1t gi\u1edd ng\u1ee7 khi\u1ebfn h\u1ec7 ti\u00eau h\u00f3a v\u1eabn ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh, d\u1ec5 g\u00e2y \u0111\u1ea7y b\u1ee5ng, tr\u00e0o ng\u01b0\u1ee3c ho\u1eb7c ng\u1ee7 kh\u00f4ng s\u00e2u. Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i l\u00e0m t\u0103ng hormone ghrelin – k\u00edch th\u00edch c\u1ea3m gi\u00e1c \u0111\u00f3i, \u0111\u1ed3ng th\u1eddi gi\u1ea3m leptin – hormone t\u1ea1o c\u1ea3m gi\u00e1c no, khi\u1ebfn vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng kh\u00f3 kh\u0103n h\u01a1n.<\/p>\n

\u0102n tr\u01b0\u1edbc 19h kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 s\u1ebd gi\u1ea3m c\u00e2n<\/strong><\/h3>\n

Theo Ti\u1ebfn s\u0129 Frank Hu, gi\u00e1o s\u01b0 dinh d\u01b0\u1ee1ng v\u00e0 d\u1ecbch t\u1ec5 h\u1ecdc t\u1ea1i Tr\u01b0\u1eddng Y t\u1ebf C\u00f4ng c\u1ed9ng Harvard T.H. Chan, th\u1eddi \u0111i\u1ec3m \u0103n ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a b\u1ee9c tranh t\u1ed5ng th\u1ec3. N\u1ebfu m\u1ed9t ng\u01b0\u1eddi \u0103n t\u1ed1i l\u00fac 18h nh\u01b0ng b\u1eefa \u0103n ch\u1ee9a qu\u00e1 nhi\u1ec1u calo, nhi\u1ec1u \u0111\u1ed3 chi\u00ean r\u00e1n ho\u1eb7c \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng th\u00ec nguy c\u01a1 t\u0103ng c\u00e2n v\u1eabn kh\u00f4ng thay \u0111\u1ed5i. Ng\u01b0\u1ee3c l\u1ea1i, nh\u1eefng ng\u01b0\u1eddi ph\u1ea3i l\u00e0m ca t\u1ed1i ho\u1eb7c c\u00f3 l\u1ecbch sinh ho\u1ea1t \u0111\u1eb7c bi\u1ec7t c\u0169ng kh\u00f4ng c\u1ea7n qu\u00e1 c\u1ee9ng nh\u1eafc v\u1edbi m\u1ed1c 19h. \u0110i\u1ec1u quan tr\u1ecdng h\u01a1n l\u00e0 duy tr\u00ec gi\u1edd \u0103n \u1ed5n \u0111\u1ecbnh m\u1ed7i ng\u00e0y v\u00e0 tr\u00e1nh \u0103n ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n

Nhi\u1ec1u chuy\u00ean gia dinh d\u01b0\u1ee1ng hi\u1ec7n khuy\u1ebfn ngh\u1ecb n\u00ean k\u1ebft th\u00fac b\u1eefa t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi l\u00ean gi\u01b0\u1eddng, thay v\u00ec \u00e1p d\u1ee5ng m\u1ed9t m\u1ed1c gi\u1edd c\u1ed1 \u0111\u1ecbnh cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. V\u1edbi ng\u01b0\u1eddi ng\u1ee7 l\u00fac 22h, \u0103n t\u1ed1i kho\u1ea3ng 18h30-19h l\u00e0 ph\u00f9 h\u1ee3p. N\u1ebfu th\u01b0\u1eddng ng\u1ee7 sau 23h30, b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 mu\u1ed9n h\u01a1n nh\u01b0ng v\u1eabn n\u00ean \u0111\u1ea3m b\u1ea3o kho\u1ea3ng c\u00e1ch \u0111\u1ee7 d\u00e0i tr\u01b0\u1edbc gi\u1edd ng\u1ee7.<\/p>\n

Mu\u1ed1n gi\u1ea3m c\u00e2n, b\u1eefa t\u1ed1i c\u1ea7n \u0111\u00e1p \u1ee9ng \u0111i\u1ec1u g\u00ec?<\/strong><\/h3>\n

\"\u0110\u1ec3<\/span><\/p>\n

\u0110\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, b\u1eefa t\u1ed1i n\u00ean \u01b0u ti\u00ean protein n\u1ea1c, nhi\u1ec1u rau xanh v\u00e0 ch\u1ea5t x\u01a1, h\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m nhi\u1ec1u \u0111\u01b0\u1eddng, ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a v\u00e0 gi\u1eef kh\u1ea9u ph\u1ea7n v\u1eeba \u0111\u1ee7 \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c no m\u00e0 kh\u00f4ng d\u01b0 th\u1eeba n\u0103ng l\u01b0\u1ee3ng. \u1ea2nh: 310 Nutrition<\/p>\n

C\u00e1c chuy\u00ean gia khuy\u1ebfn c\u00e1o n\u00ean \u01b0u ti\u00ean protein n\u1ea1c nh\u01b0 c\u00e1, th\u1ecbt g\u00e0, \u0111\u1eadu ph\u1ee5 ho\u1eb7c tr\u1ee9ng \u0111\u1ec3 duy tr\u00ec kh\u1ed1i c\u01a1 v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u. Rau xanh v\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1 gi\u00fap l\u00e0m ch\u1eadm h\u1ea5p thu \u0111\u01b0\u1eddng, trong khi ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t ho\u1eb7c tinh b\u1ed9t v\u1eeba ph\u1ea3i cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh. Ng\u01b0\u1ee3c l\u1ea1i, n\u00ean h\u1ea1n ch\u1ebf c\u00e1c b\u1eefa t\u1ed1i qu\u00e1 nhi\u1ec1u c\u01a1m tr\u1eafng, \u0111\u1ed3 chi\u00ean r\u00e1n, th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n, m\u00f3n nhi\u1ec1u \u0111\u01b0\u1eddng ho\u1eb7c r\u01b0\u1ee3u bia v\u00ec nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y d\u1ec5 l\u00e0m t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng v\u01b0\u1ee3t nhu c\u1ea7u v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. C\u00e1c chuy\u00ean gia c\u0169ng l\u01b0u \u00fd r\u1eb1ng b\u1ecf h\u1eb3n b\u1eefa t\u1ed1i \u0111\u1ec3 gi\u1ea3m c\u00e2n kh\u00f4ng ph\u1ea3i l\u00e0 chi\u1ebfn l\u01b0\u1ee3c b\u1ec1n v\u1eefng. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 qu\u00e1 \u0111\u00f3i v\u00e0o s\u00e1ng h\u00f4m sau, l\u00e0m t\u0103ng nguy c\u01a1 \u0103n b\u00f9 v\u00e0 kh\u00f3 duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n l\u00e2u d\u00e0i.<\/p>\n

Nh\u00ecn chung, b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc hi\u1ec7n cho th\u1ea5y \u0103n t\u1ed1i tr\u01b0\u1edbc 19h c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch cho vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng n\u1ebfu ph\u00f9 h\u1ee3p v\u1edbi gi\u1edd ng\u1ee7 v\u00e0 \u0111\u01b0\u1ee3c k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n \u0111\u1ed1i, gi\u00e0u protein, ch\u1ea5t x\u01a1 c\u00f9ng m\u1ee9c n\u0103ng l\u01b0\u1ee3ng h\u1ee3p l\u00fd. Th\u1eddi \u0111i\u1ec3m \u0103n l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 h\u1ed7 tr\u1ee3 nh\u01b0ng y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh gi\u1ea3m c\u00e2n l\u00e2u d\u00e0i v\u1eabn l\u00e0 duy tr\u00ec th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng, v\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng xuy\u00ean v\u00e0 x\u00e2y d\u1ef1ng l\u1ed1i s\u1ed1ng ph\u00f9 h\u1ee3p v\u1edbi nh\u1ecbp sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

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\"\u0102n<\/div>\n
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\n \u0102n t\u1ed1i tr\u01b0\u1edbc 19h c\u00f3 gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng nhanh h\u01a1n?\n <\/div>\n
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\u0102n t\u1ed1i tr\u01b0\u1edbc 19h h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng nh\u01b0ng ch\u1ec9 hi\u1ec7u qu\u1ea3 r\u00f5 r\u1ec7t khi k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n ki\u1ec3m so\u00e1t calo v\u00e0 duy tr\u00ec v\u1eadn \u0111\u1ed9ng.<\/p>\n<\/div>\n

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