Th\u00eam c\u00e1 ng\u1eeb v\u00e0o m\u00f3n salad, \u0103n k\u00e8m b\u00e1nh m\u1ef3 hay b\u1ed5 sung trong b\u1eefa \u0103n nh\u1eb9 l\u00e0 c\u00e1ch gi\u00fap t\u0103ng c\u01b0\u1eddng \u0111\u1ea1m cho c\u01a1 th\u1ec3 m\u00e0 kh\u00f4ng b\u1ed5 sung qu\u00e1 nhi\u1ec1u calo th\u1eeba. Trong 100g lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y cung c\u1ea5p 116 calo v\u00e0 39g protein. N\u1ebfu kh\u00f4ng c\u00f3 nhi\u1ec1u th\u1eddi gian, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng\u00a0c\u00e1c lo\u1ea1i c\u00e1 \u0111\u00f3ng h\u1ed9p t\u1eeb th\u01b0\u01a1ng hi\u1ec7u uy t\u00edn<\/strong>\u00a0cho b\u1eefa \u0103n trong ng\u00e0y.<\/p>\n

<\/span>10. Th\u1ecbt n\u1ea1c b\u00f2<\/strong><\/span><\/h2>\n

M\u1ed7i 100g th\u1ecbt b\u00f2 t\u01b0\u01a1i ngon khi n\u1ea5u ch\u00edn cho 26g protein v\u00e0 217 calo. V\u00ec v\u1eady n\u1ebfu \u0111ang gi\u1ea3m c\u00e2n, b\u1ea1n c\u00f3 th\u1ec3 tho\u1ea3i m\u00e1i \u0103n m\u00e0 kh\u00f4ng lo t\u00edch m\u1ee1 th\u1eeba. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n c\u1ea7n\u00a0mua th\u1ecbt b\u00f2 t\u01b0\u01a1i s\u1ea1ch, \u0111\u1ea3m b\u1ea3o v\u1ec7 sinh an to\u00e0n th\u1ef1c ph\u1ea9m<\/strong>\u00a0\u0111\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c l\u1ee3i \u00edch t\u1ed1i \u01b0u t\u1eeb lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y.<\/p>\n

<\/p>\n

Th\u1ecbt n\u1ea1c b\u00f2 \u0111\u01b0\u1ee3c d\u00e2n t\u1eadp gym \u01b0a chu\u1ed9ng. (Ngu\u1ed3n: groupspaces.com)<\/em><\/p>\n

<\/span>11. Di\u00eam m\u1ea1ch<\/strong><\/span><\/h2>\n

Ngo\u00e0i ch\u1ea5t x\u01a1, vitamin v\u00e0 th\u00e0nh t\u1ed1 vi l\u01b0\u1ee3ng, h\u1ea1t di\u00eam m\u1ea1ch c\u00f2n r\u1ea5t gi\u00e0u \u0111\u1ea1m: 8g protein c\u00f3 trong 185g h\u1ea1t \u0111\u01b0\u1ee3c l\u00e0m ch\u00edn. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng trong n\u1ea5u n\u01b0\u1edbng, th\u00eam v\u00e0o sinh t\u1ed1, salad hay d\u00f9ng ch\u1ebf ph\u1ea9m d\u1ea1ng s\u1eefa c\u1ee7a lo\u1ea1i h\u1ea1t n\u00e0y \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t t\u1eeb ch\u00fang.<\/p>\n

<\/span>12. Th\u1ef1c ph\u1ea9m gi\u00e0u protein t\u1eeb \u0111\u1eadu l\u0103ng<\/strong><\/span><\/h2>\n

Ngu\u1ed3n protein th\u1ef1c v\u1eadt c\u00f3 trong \u0111\u1eadu l\u0103ng gi\u00fap c\u01a1 th\u1ec3 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng, tim m\u1ea1ch kh\u1ecfe m\u1ea1nh v\u00e0 t\u1ed1t cho h\u1ec7 ti\u00eau ho\u00e1.<\/p>\n

<\/p>\n

\u0110\u1eadu l\u0103ng (Ngu\u1ed3n: epicurious.com)<\/em><\/p>\n

<\/span>13. \u0110\u1ea1m Whey<\/strong><\/span><\/h2>\n

B\u1ea1n\u00a0mua voucher t\u1eadp gym, yoga t\u1ea1i ph\u00f2ng t\u1eadp hi\u1ec7n \u0111\u1ea1i<\/strong>\u00a0nh\u01b0ng ch\u01b0a bi\u1ebft d\u00f9ng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0o \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n? Whey l\u00e0 lo\u1ea1i protein \u0111\u01b0\u1ee3c t\u00e1ch ra t\u1eeb s\u1eefa trong qu\u00e1 tr\u00ecnh l\u00e0m ph\u00f4 mai, r\u1ea5t l\u00fd t\u01b0\u1edfng \u0111\u1ec3 t\u0103ng c\u01a1, gi\u1ea3m m\u1ee1 v\u00e0 ph\u00e1t tri\u1ec3n s\u1ee9c b\u1ec1n. H\u00e0m l\u01b0\u1ee3ng kh\u00e1c nhau \u1edf t\u1eebng th\u01b0\u01a1ng hi\u1ec7u s\u1ea3n ph\u1ea9m c\u1ee5 th\u1ec3, kho\u1ea3ng 20 – 50g protein cho m\u1ed7i kh\u1ea9u ph\u1ea7n.<\/p>\n

<\/span>14. B\u00e1nh m\u00ec Ezekiel<\/strong><\/span><\/h2>\n

Kh\u00e1c v\u1edbi c\u00e1c s\u1ea3n ph\u1ea9m kh\u00e1c, Ezekiel \u0111\u01b0\u1ee3c l\u00e0m t\u1eeb b\u1ed9t m\u1ea7m ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t g\u1ed3m k\u00ea, l\u00faa m\u1ea1ch, l\u00faa m\u00ec, \u0111\u1eadu n\u00e0nh, \u0111\u1eadu l\u0103ng. Do \u0111\u00f3 ch\u00fang r\u1ea5t gi\u00e0u ch\u1ea5t x\u01a1, protein v\u00e0 nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng. T\u00ednh ra m\u1ed7i l\u00e1t c\u00f3 t\u1edbi 4g \u0111\u1ea1m v\u00e0 cung c\u1ea5p cho ng\u01b0\u1eddi d\u00f9ng 80 calo.<\/p>\n

<\/p>\n

B\u00e1nh m\u00ec Ezekiel (Ngu\u1ed3n: marinmamacooks.com)<\/em><\/p>\n

<\/span>15. H\u1ea1t b\u00ed ng\u00f4<\/strong><\/span><\/h2>\n

H\u1ea1t b\u00ed ng\u00f4 ch\u1ee9a r\u1ea5t nhi\u1ec1u dinh d\u01b0\u1ee1ng, bao g\u1ed3m s\u1eaft, magie, k\u1ebdm v\u00e0 h\u00e0m l\u01b0\u1ee3ng protein cao: 5g \u0111\u1ea1m cho m\u1ed7i ph\u1ea7n \u0103n 28g h\u1ea1t. B\u1ea1n c\u00f3 th\u1ec3 l\u00e0m s\u1ea1ch, rang ch\u00edn v\u00e0 d\u00f9ng th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u1ea1m n\u00e0y nh\u01b0 m\u1ed9t\u00a0m\u00f3n \u0103n v\u1eb7t nh\u00e2m nhi th\u00fa v\u1ecb<\/strong>.<\/p>\n

<\/p>\n

Nh\u00e2m nhi h\u1ea1t b\u00ed ng\u00f4 gi\u00fap h\u1ea1n ch\u1ebf c\u01a1n \u0111\u00f3i (Ngu\u1ed3n: i.pinimg.com)<\/em><\/p>\n

<\/span>16. C\u00e1c lo\u1ea1i c\u00e1<\/strong><\/span><\/h2>\n

B\u1ea1n n\u00ean\u00a0t\u0103ng c\u01b0\u1eddng b\u1ed5 sung c\u00e1c lo\u1ea1i c\u00e1 t\u01b0\u01a1i s\u1ea1ch<\/strong>\u00a0trong kh\u1ea9u ph\u1ea7n \u0103n c\u1ee7a m\u00ecnh. Ch\u00fang kh\u00f4ng ch\u1ee9a carbohydrate, gi\u00e0u omega – 3 v\u00e0 h\u00e0m l\u01b0\u1ee3ng protein cao. C\u1ee5 th\u1ec3: m\u1ed7i 100g c\u00e1 thu, c\u00e1 m\u00f2i ch\u1ee9a l\u1ea7n l\u01b0\u1ee3t l\u00e0 15.8g v\u00e0 25g \u0111\u1ea1m. C\u01a1 th\u1ec3 d\u1ec5 d\u00e0ng ti\u00eau h\u00f3a v\u00e0 h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng t\u1eeb c\u00e1 h\u01a1n h\u1eb3n so v\u1edbi c\u00e1c lo\u1ea1i th\u1ecbt n\u1ea1c.<\/p>\n

<\/span>17. B\u1eafp c\u1ea3i Brucxen<\/strong><\/span><\/h2>\n

M\u1ea7m c\u1ea3i Brucxen tr\u00f4ng nh\u01b0 b\u1eafp c\u1ea3i thu nh\u1ecf, r\u1ea5t gi\u00e0u x\u01a1, vitamin C v\u00e0 c\u00e1c dinh d\u01b0\u1ee1ng kh\u00e1c. C\u1ee9 100g c\u1ea3i ch\u1ee9a 3.38g protein v\u00e0 56 calo, v\u00ec v\u1eady b\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng \u0111\u1ec3 ch\u1ebf bi\u1ebfn th\u00e0nh nhi\u1ec1u m\u00f3n \u0103n trong th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n c\u1ee7a m\u00ecnh.<\/p>\n

<\/p>\n

B\u1eafp c\u1ea3i brussel (Ngu\u1ed3n: amazonaws.com)<\/em><\/p>\n

<\/span>18. T\u00f4m<\/strong><\/span><\/h2>\n

Selen, vitamin B12, omega – 3 v\u00e0 protein l\u00e0 nh\u1eefng th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng qu\u00fd gi\u00e1 c\u00f3 trong t\u00f4m. C\u1ee9 100g th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3 17g protein v\u00e0 cung c\u1ea5p 77 calo cho c\u01a1 th\u1ec3. Tuy nhi\u00ean b\u1ea1n ch\u1ec9 n\u00ean d\u00f9ng lo\u1ea1i\u00a0t\u00f4m t\u01b0\u01a1i s\u1ea1ch \u0111\u01b0\u1ee3c nu\u00f4i tr\u1ed3ng \u0111\u1ea3m b\u1ea3o<\/strong>\u00a0an to\u00e0n cho s\u1ee9c kh\u1ecfe nh\u00e9!<\/p>\n

<\/span>19. \u0110\u1eadu ph\u1ed9ng<\/strong><\/span><\/h2>\n

\u0110\u1eadu ph\u1ed9ng l\u00e0 th\u1ef1c v\u1eadt gi\u00e0u \u0111\u1ea1m, x\u01a1, magie, r\u1ea5t h\u1eefu \u00edch cho qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n c\u1ee7a b\u1ea1n. X\u00e9t v\u1ec1 th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng, c\u00f3 t\u1edbi 25.8g protein trong 100g \u0111\u1eadu ph\u1ed9ng. \u0110\u1ec3 b\u1ed5 sung \u0111\u1ea1m cho c\u01a1 th\u1ec3, c\u00f3 th\u1ec3 d\u00f9ng k\u00e8m \u0111\u1eadu ph\u1ed9ng c\u00e1c m\u00f3n salad, n\u1ed9m hay n\u1ea5u chung trong m\u00f3n kho, x\u00e0o th\u1ecbt c\u00e1.<\/p>\n

<\/p>\n

\u0110\u1eadu ph\u1ed9ng (Ngu\u1ed3n: eatyall.com)<\/em><\/p>\n

<\/span>20. \u0110\u1eadu \u0111en<\/strong><\/span><\/h2>\n

\u0110\u1eadu \u0111en l\u00e0 ngu\u1ed3n protein t\u1eeb th\u1ef1c v\u1eadt v\u1eeba ngon, v\u1eeba r\u1ebb, l\u1ea1i d\u1ec5 ki\u1ebfm. T\u1ef7 l\u1ec7 \u0111\u1ea1m tr\u00ean 100g \u0111\u1eadu l\u00e0 3.4g. B\u1ea1n c\u00f3 th\u1ec3 ch\u1ebf bi\u1ebfn th\u00e0nh nhi\u1ec1u m\u00f3n kh\u00e1c nhau nh\u01b0: ch\u00e8, h\u1ea7m, n\u1ea5u ch\u00e1o, x\u00f4i.<\/p>\n

<\/p>\n

\u0110\u1eadu \u0111en l\u00e0 th\u1ef1c ph\u1ea9m quen thu\u1ed9c v\u1edbi m\u1ed7i gia \u0111\u00ecnh. (Ngu\u1ed3n: news4.vnay.com.vn)<\/em><\/p>\n

<\/span>21. \u0110\u1eadu Lima<\/strong><\/span><\/h2>\n

Theo Health24, n\u1eeda ch\u00e9n \u0111\u1eadu lima c\u00f3 ch\u1ee9a 6g protein, 5g x\u01a1, 13g natri v\u00e0 kh\u00f4ng c\u00f3 ch\u1ea5t b\u00e9o. V\u00ec v\u1eady, \u0111\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ea1n n\u00ean \u0111\u01b0a v\u00e0o\u00a0th\u1ef1c \u0111\u01a1n l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/strong>. B\u1ea1n c\u00f3 th\u1ec3 h\u1ea5p ho\u1eb7c lu\u1ed9c ch\u00edn trong 10 ph\u00fat, sau \u0111\u00f3 t\u00e1n nhuy\u1ec5n v\u00e0 \u0103n chung v\u1edbi rau c\u1ee7 ho\u1eb7c khoai t\u00e2y chi\u00ean.<\/p>\n

<\/span>22. B\u1eafp ng\u00f4<\/strong><\/span><\/h2>\n

M\u1ed7i b\u1eafp ng\u00f4 ch\u1ee9a 3g protein, k\u1ebft h\u1ee3p v\u1edbi th\u00e0nh ph\u1ea7n ch\u1ea5t x\u01a1, canxi, natri, lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u1ea1m n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, th\u1ecb l\u1ef1c, ng\u1eeba t\u00e1o b\u00f3n v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n

<\/p>\n

B\u1eafp ng\u00f4 (Ngu\u1ed3n: dhgate.com)<\/em><\/p>\n

<\/span>23. C\u00e1 h\u1ed3i<\/strong><\/span><\/h2>\n

Kh\u00f4ng ch\u1ec9 \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn l\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m r\u1ea5t gi\u00e0u omega – 3, c\u00e1 h\u1ed3i c\u00f2n l\u00e0 ngu\u1ed3n protein tuy\u1ec7t v\u1eddi cho s\u1ee9c kh\u1ecfe v\u00e0 mang \u0111\u1ebfn nh\u1eefng b\u1eefa \u0103n ngon, h\u1ea5p d\u1eabn. T\u1ef7 l\u1ec7 protein c\u00f3 trong lo\u1ea1i c\u00e1 n\u00e0y b\u1eb1ng \u2155 so v\u1edbi to\u00e0n b\u1ed9 l\u01b0\u1ee3ng th\u1ecbt c\u00e1 – con s\u1ed1 \u1ea5n t\u01b0\u1ee3ng g\u00f3p ph\u1ea7n khi\u1ebfn gi\u00e1 tr\u1ecb c\u1ee7a lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y \u1edf m\u1ee9c \u0111\u1ed9 cao.<\/p>\n

<\/span>24. Khoai t\u00e2y<\/strong><\/span><\/h2>\n

M\u1ed9t c\u1ee7 khoai t\u00e2y n\u01b0\u1edbng c\u1ee1 trung b\u00ecnh ch\u1ee9a 3g protein v\u00e0 r\u1ea5t nhi\u1ec1u ch\u1ea5t x\u01a1, vitamin C, kali. Ch\u1ec9 c\u1ea7n kh\u00f4ng \u0103n qu\u00e1 nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y, b\u1ea1n s\u1ebd h\u1ea1n ch\u1ebf \u0111\u01b0\u1ee3c calo n\u1ea1p v\u00e0o m\u00e0 kh\u00f4ng b\u1ecf l\u1ee1 d\u01b0\u1ee1ng ch\u1ea5t tuy\u1ec7t v\u1eddi t\u1eeb ch\u00fang.<\/p>\n

<\/p>\n

Khoai t\u00e2y (Ngu\u1ed3n: weightwatchers.com)<\/em><\/p>\n

<\/span>25. B\u00f4ng c\u1ea3i tr\u1eafng<\/strong><\/span><\/h2>\n

M\u1ed9t ch\u00e9n s\u00fap l\u01a1 tr\u1eafng c\u1eaft nh\u1ecf cho 27 calo v\u00e0 2g protein. V\u00ec v\u1eady n\u1ebfu \u0111ang gi\u1ea3m c\u00e2n, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung protein n\u00e0y cho b\u1eefa \u0103n c\u1ee7a m\u00ecnh d\u01b0\u1edbi nhi\u1ec1u h\u00ecnh th\u1ee9c: lu\u1ed9c, h\u1ea5p, x\u00e0o, n\u01b0\u1edbng hay n\u1ea5u canh.<\/p>\n

<\/span>26. Temp\u00ea<\/strong><\/span><\/h2>\n

C\u0169ng l\u00e0m t\u1eeb \u0111\u1eadu n\u00e0nh nh\u01b0 \u0111\u1eadu ph\u1ee5, nh\u01b0ng Temp\u00ea c\u00f3 h\u01b0\u01a1ng v\u1ecb kh\u00e1c h\u1eb3n v\u00e0 h\u00e0m l\u01b0\u1ee3ng protein v\u01b0\u1ee3t tr\u1ed9i h\u01a1n v\u1edbi 17g cho n\u1eeda c\u1ed1c. \u1ede nhi\u1ec1u n\u1ec1n v\u0103n h\u00f3a, m\u00f3n \u0103n n\u00e0y \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 thay th\u1ebf ch\u1ea5t \u0111\u1ea1m trong th\u1ecbt, c\u00e1, ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0103n chay.<\/p>\n

<\/p>\n

Temp\u00ea d\u00f9ng \u0111\u1ec3 thay \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt khi \u0103n chay. (Ngu\u1ed3n: freshoffthegrid.com)<\/em><\/p>\n

<\/span>27. T\u1ea3o xo\u1eafn<\/strong><\/span><\/h2>\n

Cung c\u1ea5p t\u1edbi 4g protein trong m\u1ed9t mu\u1ed7ng t\u1ea3o xo\u1eafn kh\u00f4 (kho\u1ea3ng 7g), ph\u1ea7n c\u00f2n l\u1ea1i l\u00e0 c\u00e1c axit amin, vitamin nh\u00f3m B, s\u1eaft, \u0111\u1ed3ng, magie, kali, mangan v\u00e0 nh\u1eefng th\u00e0nh t\u1ed1 vi l\u01b0\u1ee3ng quan tr\u1ecdng kh\u00e1c. B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng ch\u00fang \u1edf d\u1ea1ng vi\u00ean nang, b\u1ed9t t\u1ea3o, t\u1ea3o kh\u00f4, tuy \u00a0nhi\u00ean c\u1ea7n l\u01b0u \u00fd v\u1ec1 li\u1ec1u l\u01b0\u1ee3ng ti\u00eau chu\u1ea9n \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe.<\/p>\n

<\/span>28. C\u00e1c lo\u1ea1i c\u00e2y h\u1ecd \u0111\u1eadu<\/strong><\/span><\/h2>\n

\u0110\u1eb7c \u0111i\u1ec3m chung c\u1ee7a\u00a0c\u00e1c lo\u1ea1i \u0111\u1eadu \u0111\u1ed7 \u0111\u1ec1u gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 protein<\/strong>. H\u00e0m l\u01b0\u1ee3ng \u0111\u1ea1m c\u00f3 trong m\u1ed7i lo\u1ea1i kh\u00e1c nhau, nh\u01b0ng nh\u00ecn chung \u0111\u1ec1u t\u1ed1t cho ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang gi\u1ea3m c\u00e2n.<\/p>\n

<\/p>\n

C\u00e2y h\u1ecd \u0111\u1eadu (Ngu\u1ed3n: draxe.com)<\/em><\/p>\n

<\/span>29. H\u1ea1t gi\u1ed1ng c\u00e2y gai d\u1ea7u<\/strong><\/span><\/h2>\n

H\u1ea1t c\u1ee7a c\u00e2y gai d\u1ea7u cung c\u1ea5p 9.5g protein d\u1ec5 ti\u00eau h\u00f3a cho m\u1ed7i mu\u1ed7ng canh. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng ch\u00fang \u0111\u1ec3 thay th\u1ebf cho b\u00e1nh m\u00ec n\u01b0\u1edbng khi \u0103n salad.<\/p>\n

<\/span>30. C\u00e0 chua kh\u00f4<\/strong><\/span><\/h2>\n

M\u1ed9t l\u00e1t c\u00e0 chua kh\u00f4 lo\u1ea1i kh\u00f4ng ch\u1ee9a d\u1ea7u c\u00f3 t\u1edbi 7.6g protein, c\u00f2n lo\u1ea1i c\u00f3 d\u1ea7u l\u00e0 5.6g. B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng ch\u00fang \u0111\u1ec3 tr\u1ed9n salad v\u1edbi c\u00e1c lo\u1ea1i rau c\u1ee7 s\u1ea1ch theo m\u00f9a, b\u00e1nh m\u00ec hay thay th\u1ebf c\u00e0 chua t\u01b0\u01a1i khi n\u1ea5u n\u01b0\u1edbng.<\/p>\n

<\/p>\n

C\u00e0 chua s\u1ea5y kh\u00f4 (Ngu\u1ed3n: healthplus.vn)<\/em><\/p>\n

<\/span>31. \u1ed4i<\/strong><\/span><\/h2>\n

M\u1ed7i 1 l\u1ea1ng \u1ed5i ch\u1ee9a 1g protein, \u0111\u1ed3ng th\u1eddi cung c\u1ea5p cho c\u01a1 th\u1ec3 nhi\u1ec1u vi ch\u1ea5t c\u00f3 \u00edch kh\u00e1c. Lo\u1ea1i qu\u1ea3 n\u00e0y ch\u1ee9a \u00edt ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a, h\u00e0m l\u01b0\u1ee3ng cholesterol v\u00e0 natri th\u1ea5p n\u00ean r\u1ea5t t\u1ed1t cho tim m\u1ea1ch, ph\u00f9 h\u1ee3p \u0111\u1ec3 b\u1ed5 sung \u0111\u1ea1m khi \u0103n ki\u00eang gi\u1ea3m c\u00e2n.<\/p>\n

<\/span>32. Atiso<\/strong><\/span><\/h2>\n

M\u1ed9t b\u00f4ng atiso c\u1ee1 v\u1eeba cung c\u1ea5p 4g \u0111\u1ea1m cho c\u01a1 th\u1ec3. Ngo\u00e0i ra lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u protein n\u00e0y c\u00f2n c\u00f3 h\u00e0m l\u01b0\u1ee3ng x\u01a1, vitamin C, magie v\u00e0 kali, r\u1ea5t ph\u00f9 h\u1ee3p \u0111\u1ec3 b\u1ed5 sung dinh d\u01b0\u1ee1ng khi gi\u1ea3m c\u00e2n. B\u1ea1n c\u00f3 th\u1ec3 h\u1ea5p \u0111\u1ec3 \u0103n tr\u1ef1c ti\u1ebfp ho\u1eb7c h\u1ea7m v\u1edbi m\u00f3ng gi\u00f2, n\u1ea5u canh v\u1edbi gan l\u1ee3n \u0111\u1ec3 th\u01b0\u1edfng th\u1ee9c.<\/p>\n

<\/p>\n

Hoa atiso (Ngu\u1ed3n: wixstatic.com)<\/em><\/p>\n

<\/span>33. \u0110\u1eadu H\u00e0 Lan<\/strong><\/span><\/h2>\n

C\u0169ng nh\u01b0 c\u00e1c lo\u1ea1i c\u00e2y h\u1ecd \u0111\u1eadu kh\u00e1c, \u0111\u1eadu H\u00e0 Lan gi\u00e0u x\u01a1 v\u00e0 \u0111\u1ea1m. C\u00f3 t\u1edbi 22.2g protein trong 100g th\u1ef1c ph\u1ea9m n\u00e0y. B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng ch\u00fang trong nhi\u1ec1u c\u00f4ng th\u1ee9c n\u1ea5u \u0103n nh\u01b0 n\u1ea5u s\u00fap, ch\u00e8 ho\u1eb7c h\u1ea5p l\u00ean \u0111\u1ec3 \u0103n k\u00e8m salad. Do c\u00f3 ch\u1ee9a lectin v\u00e0 carbohydrate n\u00ean ch\u00fang c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ti\u00eau cho nhi\u1ec1u ng\u01b0\u1eddi. V\u00ec v\u1eady, b\u1ea1n n\u00ean ng\u00e2m \u0111\u1eadu tr\u01b0\u1edbc v\u00e0i ti\u1ebfng \u0111\u1ed3ng h\u1ed3 v\u00e0 d\u00f9ng\u00a0s\u1eefa chua b\u1ed5 sung l\u1ee3i khu\u1ea9n<\/strong>\u00a0sau \u0103n \u0111\u1ec3 gi\u1ea3m tri\u1ec7u ch\u1ee9ng kh\u00f3 ch\u1ecbu n\u00e0y.<\/p>\n

<\/p>\n

Trong \u0111\u1eadu H\u00e0 Lan ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng protein l\u1edbn (Ngu\u1ed3n: ecofam.vn)<\/em><\/p>\n

<\/span>34. Th\u1ecbt b\u00f2 r\u1eebng<\/strong><\/span><\/h2>\n

Gi\u00e0u \u0111\u1ea1m v\u00e0 \u00edt ch\u1ea5t b\u00e9o h\u01a1n th\u1ecbt b\u00f2 th\u01b0\u1eddng n\u00ean \u0111\u00e2y l\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u protein cho ng\u01b0\u1eddi gi\u1ea3m c\u00e2n r\u1ea5t h\u1eefu \u00edch. Khi\u00a0x\u00e0o v\u1edbi n\u1ea5m t\u01b0\u01a1i ngon<\/strong>\u00a0hay c\u00e1c lo\u1ea1i rau c\u1ee7 kh\u00e1c, gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a m\u00f3n \u0103n s\u1ebd \u0111\u01b0\u1ee3c t\u0103ng c\u01b0\u1eddng th\u00eam r\u1ea5t nhi\u1ec1u.<\/p>\n

<\/span>35. G\u00e0 t\u00e2y<\/strong><\/span><\/h2>\n

L\u1ecdc b\u1ecf da v\u00e0 x\u01b0\u01a1ng th\u00ec c\u1ee9 100g g\u00e0 t\u00e2y cung c\u1ea5p 13g protein. M\u1ed9t s\u1ed1 m\u00f3n \u0103n ngon v\u1edbi lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y l\u00e0 n\u01b0\u1edbng v\u1edbi rau c\u1ee7 ho\u1eb7c\u00a0m\u1eadt ong nguy\u00ean ch\u1ea5t<\/strong>, s\u1ed1t x\u00ec d\u1ea7u, chanh leo, h\u1ea7m khoai lang, ch\u1ea3 g\u00e0, c\u00e0 ri.<\/p>\n

<\/p>\n

Th\u1ef1c ph\u1ea9m gi\u00e0u protein t\u1eeb g\u00e0 t\u00e2y (Ngu\u1ed3n: tatyanaseverydayfood.com)<\/em><\/p>\n

<\/span>36. \u0110\u1eadu xanh<\/strong><\/span><\/h2>\n

\u0110\u1eadu xanh \u0111\u01b0\u1ee3c d\u00f9ng trong r\u1ea5t nhi\u1ec1u m\u00f3n \u0103n nh\u01b0 n\u1ea5u ch\u00e8, l\u00e0m b\u00e1nh, mi\u1ebfn, canh hay l\u00e0m th\u00e0nh b\u1ed9t dinh d\u01b0\u1ee1ng. C\u00f3 t\u1edbi 23.4g protein trong 100g lo\u1ea1i h\u1ea1t n\u00e0y, r\u1ea5t t\u1ed1t cho vi\u1ec7c h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tim v\u00e0 x\u01b0\u01a1ng, ph\u00f2ng ng\u1eeba ung th\u01b0 hi\u1ec7u qu\u1ea3. N\u1ebfu lo l\u1eafng lectin c\u00f3 trong \u0111\u1eadu khi\u1ebfn b\u1ea1n b\u1ecb \u0111\u1ea7y b\u1ee5ng, kh\u00f3 ti\u00eau, h\u00e3y d\u00f9ng chung v\u1edbi\u00a0men ti\u00eau h\u00f3a b\u1ed5 sung l\u1ee3i khu\u1ea9n cho \u0111\u01b0\u1eddng ru\u1ed9t<\/strong>\u00a0\u0111\u1ec3 l\u00e0m gi\u1ea3m tri\u1ec7u ch\u1ee9ng n\u00e0y b\u1ea1n nh\u00e9.<\/p>\n

<\/span>37. Qu\u1ea3 h\u1ed3 tr\u0103n<\/strong><\/span><\/h2>\n

H\u1ea1t h\u1ed3 tr\u0103n (hay c\u00f2n g\u1ecdi l\u00e0 h\u1ea1t d\u1ebb c\u01b0\u1eddi) c\u00f3 l\u01b0\u1ee3ng calo th\u1ea5p v\u00e0 th\u00e0nh ph\u1ea7n protein cao: 20g \u0111\u1ea1m cho 100g lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y. B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm lo\u1ea1i \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn s\u1eb5n b\u1eb1ng c\u00e1ch n\u01b0\u1edbng c\u1ea3 v\u1ecf, d\u1ec5 d\u00e0ng t\u00ecm th\u1ea5y trong gian h\u00e0ng h\u1ea1t dinh d\u01b0\u1ee1ng t\u1ea1i nhi\u1ec1u si\u00eau th\u1ecb l\u1edbn.<\/p>\n

<\/p>\n

\u0102n h\u1ea1t d\u1ebb c\u01b0\u1eddi \u0111\u1ec3 b\u1ed5 sung \u0111\u1ea1m khi gi\u1ea3m c\u00e2n. (Ngu\u1ed3n: kenh14.vn)<\/em><\/p>\n

<\/span>38. B\u01a1<\/strong><\/span><\/h2>\n

B\u01a1 l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u protein th\u1ef1c v\u1eadt<\/strong>\u00a0v\u00e0 ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a, r\u1ea5t th\u00edch h\u1ee3p \u0111\u1ec3 ch\u1ebf bi\u1ebfn th\u00e0nh nh\u1eefng m\u00f3n \u0103n s\u00e1ng gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3. Ngo\u00e0i 2.5g protein trong 100g b\u01a1, b\u1ea1n c\u00f2n nh\u1eadn \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng gi\u00e1 tr\u1ecb nh\u01b0 kali, ch\u1ea5t x\u01a1, canxi, magie, photpho, s\u1eaft. B\u1ea1n c\u00f3 th\u1ec3 \u0103n tr\u1ef1c ti\u1ebfp ho\u1eb7c th\u01b0\u1edfng th\u1ee9c v\u1edbi b\u00e1nh m\u00ec, tr\u1ed9n v\u1edbi\u00a0c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y t\u01b0\u01a1i s\u1ea1ch<\/strong>\u00a0ho\u1eb7c salad rau c\u1ee7.<\/p>\n

<\/span>39. H\u1ea1t chia<\/strong><\/span><\/h2>\n

V\u1edbi gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng cao, nhi\u1ec1u ng\u01b0\u1eddi s\u1eed d\u1ee5ng h\u1ea1t chia \u0111\u1ec3 thay th\u1ebf tr\u1ee9ng khi \u0103n chay. \u0110\u1eb7c bi\u1ec7t ch\u1ec9 v\u1edbi m\u1ed9t mu\u1ed7ng kho\u1ea3ng 32g h\u1ea1t chia c\u00f3 t\u1edbi 5g protein. V\u00ec v\u1eady, b\u1ea1n c\u00f3 th\u1ec3 cho v\u00e0o\u00a0c\u00e1c lo\u1ea1i sinh t\u1ed1 gi\u1ea3m c\u00e2n gi\u1eef d\u00e1ng<\/strong>\u00a0\u0111\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u00e2n b\u1eb1ng.<\/p>\n

<\/span>40. C\u00e1 chim l\u1edbn<\/strong><\/span><\/h2>\n

Ch\u1ec9 trong n\u1eeda mi\u1ebfng phi l\u00ea c\u1ee7a lo\u00e0i c\u00e1 tr\u1eafng n\u00e0y c\u00f3 t\u1edbi 30g protein. Do \u0111\u00f3 lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y \u0111\u01b0\u1ee3c nh\u1eefng ng\u01b0\u1eddi c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng cao \u01b0a chu\u1ed9ng. B\u1ea1n c\u00f3 th\u1ec3 ch\u1ebf bi\u1ebfn th\u00e0nh nhi\u1ec1u m\u00f3n kh\u00e1c nhau nh\u01b0 n\u01b0\u1edbng, kho, s\u1ed1t hay r\u00e1n gi\u00f2n.<\/p>\n

<\/p>\n

Th\u1ef1c ph\u1ea9m gi\u00e0u protein t\u1eeb c\u00e1 chim l\u1edbn (Ngu\u1ed3n: dietdoctor.com)<\/em><\/p>\n

<\/span>41. C\u1ea3i xoong<\/strong><\/span><\/h2>\n

Lo\u1ea1i c\u1ea3i n\u00e0y c\u00f3 th\u1ec3 ch\u1ebf bi\u1ebfn th\u00e0nh nhi\u1ec1u m\u00f3n ngon nh\u01b0: rau tr\u1ed9n, x\u00e0o th\u1ecbt b\u0103m, n\u1ea5u m\u1ecdc hay \u0111\u01a1n gi\u1ea3n l\u00e0 x\u00e0o nhanh v\u1edbi t\u1ecfi. Kh\u00f4ng ch\u1ec9 th\u01a1m ngon, h\u1ea5p d\u1eabn, trong lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung protein n\u00e0y c\u00f2n c\u00f3 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng r\u1ea5t cao, \u0111i\u1ec3n h\u00ecnh l\u00e0 1.7 – 2g protein trong 100g v\u00e0 h\u00e0m l\u01b0\u1ee3ng vitamin K c\u1ea7n thi\u1ebft cho c\u1ea3 ng\u00e0y.<\/p>\n

<\/span>42. M\u0103ng t\u00e2y<\/strong><\/span><\/h2>\n

\u0110\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 r\u1ea5t cao v\u1ec1 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng so v\u1edbi c\u00e1c lo\u1ea1i rau, m\u0103ng t\u00e2y r\u1ea5t th\u00edch h\u1ee3p cho th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n. Trong 100g lo\u1ea1i th\u1ef1c \u00a0ph\u1ea9m n\u00e0y c\u00f3 2.2g protein v\u00e0 r\u1ea5t nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3. M\u1ed9t s\u1ed1 m\u00f3n ngon v\u1edbi m\u0103ng t\u00e2y g\u1ed3m: lu\u1ed9c, h\u1ea5p, x\u00e0o, n\u01b0\u1edbng.<\/p>\n

<\/p>\n

M\u0103ng t\u00e2y \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao v\u1ec1 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng. (Ngu\u1ed3n: kenh14.vn)<\/em><\/p>\n

C\u1ea7n l\u01b0u \u00fd r\u1eb1ng nhu c\u1ea7u v\u1ec1 \u0111\u1ea1m c\u1ee7a m\u1ed7i ng\u01b0\u1eddi l\u00e0 kh\u00e1c nhau, t\u00f9y thu\u1ed9c v\u00e0o hi\u1ec7n tr\u1ea1ng c\u01a1 th\u1ec3 v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 b\u1ec7nh l\u00fd kh\u00e1c. V\u00ec v\u1eady t\u1ed1t h\u01a1n h\u1ebft, b\u1ea1n n\u00ean s\u1eed d\u1ee5ng\u00a0g\u00f3i kh\u00e1m s\u1ee9c kh\u1ecfe t\u1ed5ng qu\u00e1t t\u1ea1i b\u1ec7nh vi\u1ec7n uy t\u00edn<\/strong>\u00a0\u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n dinh d\u01b0\u1ee1ng m\u1ed9t c\u00e1ch chu\u1ea9n x\u00e1c nh\u1ea5t. Ch\u00fac b\u1ea1n lu\u00f4n kh\u1ecfe m\u1ea1nh v\u00e0 c\u00f3 v\u00f3c d\u00e1ng chu\u1ea9n nh\u01b0 \u00fd.<\/p>\n

Tham kh\u1ea3o: th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng\u00a0<\/a><\/p>\n<\/div>\n

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

42 th\u1ef1c ph\u1ea9m gi\u00e0u protein \u00edt b\u00e9o cho ng\u01b0\u1eddi gi\u1ea3m c\u00e2n, t\u1eadp gym, b\u00e0 b\u1ea7u: Protein \u0111\u01b0\u1ee3c xem l\u00e0 n\u1ec1n t\u1ea3ng c\u1ea5u t\u1ea1o th\u00e0nh c\u00e1c t\u1ed5 ch\u1ee9c c\u1ee7a c\u01a1 th\u1ec3, t\u0103ng c\u01b0\u1eddng th\u1ee9c \u0103n ch\u1ee9a d\u01b0\u1ee1ng ch\u1ea5t gi\u00fap x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3. Protein c\u00f2n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng […]<\/p>\n","protected":false},"author":1,"featured_media":136235,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[29,23,59,28,4],"tags":[5375,5215,5376],"_links":{"self":[{"href":"https:\/\/useful.vn\/wp-json\/wp\/v2\/posts\/38576"}],"collection":[{"href":"https:\/\/useful.vn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/wp-json\/wp\/v2\/comments?post=38576"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/wp-json\/wp\/v2\/posts\/38576\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/wp-json\/wp\/v2\/media\/136235"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/wp-json\/wp\/v2\/media?parent=38576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/wp-json\/wp\/v2\/categories?post=38576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/wp-json\/wp\/v2\/tags?post=38576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}