{"id":1775,"date":"2024-04-24T11:32:20","date_gmt":"2024-04-24T04:32:20","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1775"},"modified":"2024-04-24T11:32:21","modified_gmt":"2024-04-24T04:32:21","slug":"https-runtogether-vn-4","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/https-runtogether-vn-4\/","title":{"rendered":"H\u1ea1t Chia B\u00ed Quy\u1ebft Dinh D\u01b0\u1ee1ng Hi\u1ec7u Qu\u1ea3 C\u1ee7a Runners"},"content":{"rendered":"

\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, t\u00ecm ki\u1ebfm m\u1ed9t ngu\u1ed3n dinh d\u01b0\u1ee1ng hi\u1ec7u qu\u1ea3 lu\u00f4n l\u00e0 \u01b0u ti\u00ean h\u00e0ng \u0111\u1ea7u. H\u1ea1t chia, m\u1ed9t lo\u1ea1i h\u1ea1t nh\u1ecf b\u00e9 nh\u01b0ng \u0111\u1ea7y quy\u1ec1n n\u0103ng, \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t ph\u00e1t hi\u1ec7n dinh d\u01b0\u1ee1ng \u0111\u00e1ng kinh ng\u1ea1c cho c\u1ed9ng \u0111\u1ed3ng ch\u1ea1y b\u1ed9. V\u1edbi h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng cao v\u00e0 nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe \u0111a d\u1ea1ng, h\u1ea1t chia x\u1ee9ng \u0111\u00e1ng \u0111\u01b0\u1ee3c coi l\u00e0 b\u00ed quy\u1ebft dinh d\u01b0\u1ee1ng hi\u1ec7u qu\u1ea3 cho nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 mu\u1ed1n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 th\u00e0nh t\u00edch.<\/p>\n\n\n\n

H\u1ea1t chia l\u00e0 g\u00ec<\/strong><\/h2>\n\n\n\n
\"H\u1ea1t<\/figure>\n\n\n\n

Ngu\u1ed3n g\u1ed1c v\u00e0 l\u1ecbch s\u1eed<\/strong><\/h3>\n\n\n\n

H\u1ea1t chia c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb Mexico v\u00e0 Trung M\u1ef9, n\u01a1i n\u00f3 \u0111\u00e3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong nhi\u1ec1u th\u1ebf k\u1ef7 b\u1edfi c\u00e1c d\u00e2n t\u1ed9c b\u1ea3n \u0111\u1ecba nh\u01b0 m\u1ed9t ngu\u1ed3n th\u1ef1c ph\u1ea9m v\u00e0 thu\u1ed1c men qu\u00fd gi\u00e1. T\u00ean “chia” c\u00f3 ngh\u0129a l\u00e0 “h\u1ea1t m\u1ea1nh m\u1ebd” trong ng\u00f4n ng\u1eef Maya, ph\u1ea3n \u00e1nh t\u1ea7m quan tr\u1ecdng c\u1ee7a n\u00f3 trong v\u0103n h\u00f3a v\u00e0 l\u1ecbch s\u1eed c\u1ee7a khu v\u1ef1c n\u00e0y.<\/p>\n\n\n\n

C\u1ea5u tr\u00fac v\u00e0 h\u00ecnh d\u1ea1ng<\/strong><\/h3>\n\n\n\n

H\u1ea1t chia l\u00e0 m\u1ed9t lo\u1ea1i h\u1ea1t nh\u1ecf, h\u00ecnh b\u1ea7u d\u1ee5c, m\u00e0u n\u00e2u \u0111en ho\u1eb7c x\u00e1m, v\u1edbi k\u00edch th\u01b0\u1edbc kho\u1ea3ng 2 mm. Ch\u00fang c\u00f3 h\u00ecnh d\u1ea1ng gi\u1ed1ng h\u1ea1t b\u1eafp v\u00e0 khi \u0111\u01b0\u1ee3c ng\u00e2m trong n\u01b0\u1edbc, ch\u00fang s\u1ebd h\u1ea5p th\u1ee5 ch\u1ea5t l\u1ecfng, t\u1ea1o ra m\u1ed9t gel d\u00e0y v\u00e0 nh\u1ea7y.<\/p>\n\n\n\n

Th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng<\/strong><\/h3>\n\n\n\n

H\u1ea1t chia \u0111\u01b0\u1ee3c coi l\u00e0 m\u1ed9t si\u00eau th\u1ef1c ph\u1ea9m v\u00ec ch\u00fang gi\u00e0u protein, ch\u1ea5t x\u01a1, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, kho\u00e1ng ch\u1ea5t v\u00e0 vitamin. Ch\u00fang c\u0169ng ch\u1ee9a m\u1ed9t h\u00e0m l\u01b0\u1ee3ng cao c\u00e1c axit b\u00e9o omega-3 v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a.<\/p>\n\n\n\n

L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ea1t chia<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ch\u1ea5t b\u00e9o si\u00eau l\u00e0nh m\u1ea1nh<\/strong><\/h3>\n\n\n\n

Gi\u00e0u axit b\u00e9o omega-3<\/p>\n\n\n\n

H\u1ea1t chia l\u00e0 m\u1ed9t ngu\u1ed3n gi\u00e0u axit b\u00e9o omega-3, \u0111\u1eb7c bi\u1ec7t l\u00e0 axit alpha-linolennic (ALA). Axit b\u00e9o omega-3 l\u00e0 ch\u1ea5t b\u00e9o kh\u00f4ng no thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng th\u1ec3 t\u1ef1 s\u1ea3n xu\u1ea5t, nh\u01b0ng l\u1ea1i \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe tim m\u1ea1ch, gi\u1ea3m vi\u00eam v\u00e0 h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9.<\/p>\n\n\n\n

Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/p>\n\n\n\n

Ngo\u00e0i axit b\u00e9o omega-3, h\u1ea1t chia c\u0169ng gi\u00e0u ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh kh\u00e1c nh\u01b0 axit b\u00e9o \u0111\u01a1n kh\u00f4ng no v\u00e0 axit b\u00e9o ch\u01b0a no. Nh\u1eefng ch\u1ea5t b\u00e9o n\u00e0y c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ee9c cholesterol x\u1ea5u (LDL) v\u00e0 t\u0103ng c\u01b0\u1eddng cholesterol t\u1ed1t (HDL), t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim v\u00e0 \u0111\u1ed9t qu\u1ef5.<\/p>\n\n\n\n

Ch\u1ed1ng oxy h\u00f3a v\u00e0 ch\u1ed1ng vi\u00eam<\/p>\n\n\n\n

H\u1ea1t chia ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng l\u1edbn ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, bao g\u1ed3m c\u00e1c h\u1ee3p ch\u1ea5t phenolic v\u00e0 anthocyanin. Nh\u1eefng ch\u1ea5t n\u00e0y c\u00f3 kh\u1ea3 n\u0103ng ch\u1ed1ng l\u1ea1i c\u00e1c g\u1ed1c t\u1ef1 do c\u00f3 h\u1ea1i, gi\u00fap gi\u1ea3m t\u00e1c \u0111\u1ed9ng c\u1ee7a c\u0103ng th\u1eb3ng oxy h\u00f3a v\u00e0 vi\u00eam, t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh nh\u01b0 b\u1ec7nh tim, ung th\u01b0 v\u00e0 t\u00ecnh tr\u1ea1ng vi\u00eam.<\/p>\n\n\n\n

Ch\u1ea5t x\u01a1 d\u1ed3i d\u00e0o<\/strong><\/h3>\n\n\n\n

Ngu\u1ed3n ch\u1ea5t x\u01a1 cao<\/p>\n\n\n\n

H\u1ea1t chia l\u00e0 m\u1ed9t ngu\u1ed3n cung c\u1ea5p ch\u1ea5t x\u01a1 tuy\u1ec7t v\u1eddi, v\u1edbi kho\u1ea3ng 11g ch\u1ea5t x\u01a1 trong m\u1ed7i kh\u1ea9u ph\u1ea7n 28g. Ch\u1ea5t x\u01a1 r\u1ea5t quan tr\u1ecdng cho s\u1ee9c kh\u1ecfe ti\u00eau h\u00f3a v\u00e0 gi\u00fap duy tr\u00ec c\u1ea3m gi\u00e1c no l\u00e2u h\u01a1n.<\/p>\n\n\n\n

H\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a<\/p>\n\n\n\n

Ch\u1ea5t x\u01a1 h\u00f2a tan trong h\u1ea1t chia c\u00f3 kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 n\u01b0\u1edbc, t\u1ea1o ra m\u1ed9t ch\u1ea5t nh\u1ea7y gi\u00fap l\u00e0m m\u1ec1m ph\u00e2n v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m nguy c\u01a1 t\u00e1o b\u00f3n, \u1ee9 kh\u00ed v\u00e0 h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch.<\/p>\n\n\n\n

Ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft<\/p>\n\n\n\n

Ch\u1ea5t x\u01a1 trong h\u1ea1t chia c\u0169ng c\u00f3 th\u1ec3 gi\u00fap ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u b\u1eb1ng c\u00e1ch l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh h\u1ea5p th\u1ee5 carbohydrate, t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2 v\u00e0 c\u00e1c bi\u1ebfn ch\u1ee9ng li\u00ean quan.<\/p>\n\n\n\n

Nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t<\/strong><\/h3>\n\n\n\n

Ngu\u1ed3n cung c\u1ea5p protein d\u1ed3i d\u00e0o<\/p>\n\n\n\n

H\u1ea1t chia l\u00e0 m\u1ed9t ngu\u1ed3n protein \u0111\u00e1ng ng\u1ea1c nhi\u00ean, v\u1edbi kho\u1ea3ng 4,7g protein trong m\u1ed7i kh\u1ea9u ph\u1ea7n 28g. Protein n\u00e0y c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng cao, ch\u1ee9a t\u1ea5t c\u1ea3 c\u00e1c axit amin thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n.<\/p>\n\n\n\n

Gi\u00e0u kho\u00e1ng ch\u1ea5t v\u00e0 vitamin<\/p>\n\n\n\n

H\u1ea1t chia c\u0169ng gi\u00e0u c\u00e1c kho\u00e1ng ch\u1ea5t v\u00e0 vitamin quan tr\u1ecdng nh\u01b0 canxi, magi\u00ea, photpho, k\u1ebdm, s\u1eaft, niacin v\u00e0 riboflavin. Nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t n\u00e0y \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng, chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng, mi\u1ec5n d\u1ecbch v\u00e0 nhi\u1ec1u ch\u1ee9c n\u0103ng c\u01a1 th\u1ec3 kh\u00e1c.<\/p>\n\n\n\n

H\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/p>\n\n\n\n

Nh\u1edd h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 ch\u1ea5t x\u01a1 cao, h\u1ea1t chia c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe tim m\u1ea1ch b\u1eb1ng c\u00e1ch gi\u1ea3m m\u1ee9c cholesterol x\u1ea5u, huy\u1ebft \u00e1p v\u00e0 nguy c\u01a1 m\u1eafc b\u1ec7nh tim v\u00e0 \u0111\u1ed9t qu\u1ef5.<\/p>\n\n\n\n

L\u01b0\u1ee3ng protein \u0111\u00e1ng ng\u1ea1c nhi\u00ean<\/strong><\/h3>\n\n\n\n

Protein \u0111\u1ea7y \u0111\u1ee7<\/p>\n\n\n\n

H\u1ea1t chia ch\u1ee9a t\u1ea5t c\u1ea3 c\u00e1c axit amin thi\u1ebft y\u1ebfu, l\u00e0m cho n\u00f3 tr\u1edf th\u00e0nh m\u1ed9t ngu\u1ed3n protein \u0111\u1ea7y \u0111\u1ee7. \u0110i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng cho s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 duy tr\u00ec c\u01a1 b\u1eafp, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

H\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n<\/p>\n\n\n\n

Protein trong h\u1ea1t chia c\u00f3 th\u1ec3 gi\u00fap ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau khi t\u1eadp luy\u1ec7n. Vi\u1ec7c ti\u00eau th\u1ee5 protein sau khi ch\u1ea1y b\u1ed9 gi\u00fap t\u00e1i t\u1ea1o v\u00e0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp m\u1edbi, t\u1eeb \u0111\u00f3 gi\u00fap ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi.<\/p>\n\n\n\n

Gi\u00fap duy tr\u00ec c\u00e2n n\u1eb7ng v\u00e0 s\u1ee9c kh\u1ecfe<\/p>\n\n\n\n

Protein c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec c\u00e2n n\u1eb7ng v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Vi\u1ec7c c\u00f3 m\u1ed9t l\u01b0\u1ee3ng protein \u0111\u1ee7 trong kh\u1ea9u ph\u1ea7n h\u00e0ng ng\u00e0y gi\u00fap ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u1ea3m th\u1ea5y no l\u00e2u h\u01a1n, gi\u1eef v\u1eefng c\u00e2n n\u1eb7ng v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n

C\u00e1ch \u0103n th\u00eam h\u1ea1t chia trong kh\u1ea9u ph\u1ea7n c\u1ee7a runner<\/strong><\/h2>\n\n\n\n
\"H\u1ea1t<\/figure>\n\n\n\n

D\u1ec5 d\u00e0ng \u0103n k\u00e8m c\u00e1c th\u1ef1c ph\u1ea9m kh\u00e1c<\/strong><\/h3>\n\n\n\n

H\u1ea1t chia c\u00f3 h\u01b0\u01a1ng v\u1ecb nh\u1eb9 nh\u00e0ng v\u00e0 kh\u00f4ng g\u00e2y ng\u00e1n, \u0111i\u1ec1u n\u00e0y l\u00e0m cho ch\u00fang d\u1ec5 d\u00e0ng k\u1ebft h\u1ee3p v\u1edbi nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c. B\u1ea1n c\u00f3 th\u1ec3 th\u00eam h\u1ea1t chia v\u00e0o smoothie, yogurt, salad, ch\u00e1o, ho\u1eb7c s\u1eed d\u1ee5ng l\u00e0m l\u1edbp ph\u1ee7 cho c\u00e1c m\u00f3n n\u01b0\u1edbng.<\/p>\n\n\n\n

Pha c\u00f9ng v\u1edbi nhi\u1ec1u lo\u1ea1i n\u01b0\u1edbc<\/strong><\/h3>\n\n\n\n

H\u1ea1t chia c\u00f3 kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 n\u01b0\u1edbc t\u1ed1t, t\u1ea1o ra m\u1ed9t gel nh\u1ea7y khi ng\u00e2m trong n\u01b0\u1edbc. \u0110i\u1ec1u n\u00e0y l\u00e0m cho h\u1ea1t chia tr\u1edf th\u00e0nh m\u1ed9t l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 pha ch\u1ebf n\u01b0\u1edbc u\u1ed1ng gi\u1eef nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

N\u01b0\u1edbng c\u00f9ng b\u00e1nh quy<\/strong><\/h3>\n\n\n\n

B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng h\u1ea1t chia \u0111\u1ec3 l\u00e0m b\u00e1nh quy ho\u1eb7c b\u00e1nh m\u00ec. Vi\u1ec7c th\u00eam h\u1ea1t chia v\u00e0o c\u00f4ng th\u1ee9c n\u01b0\u1edbng kh\u00f4ng ch\u1ec9 t\u0103ng th\u00eam h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n t\u1ea1o ra m\u1ed9t h\u01b0\u01a1ng v\u1ecb \u0111\u1ed9c \u0111\u00e1o v\u00e0 th\u00fa v\u1ecb.<\/p>\n\n\n\n

K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ea1t chia v\u00e0 c\u00e1ch th\u00eam h\u1ea1t chia v\u00e0o kh\u1ea9u ph\u1ea7n \u0103n c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 Run Together<\/a> \u0111\u00e3 t\u1ed5ng h\u1ee3p . Vi\u1ec7c b\u1ed5 sung h\u1ea1t chia v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 hi\u1ec7u qu\u1ea3 cho vi\u1ec7c t\u1eadp luy\u1ec7n v\u00e0 ph\u1ee5c h\u1ed3i sau khi ch\u1ea1y. H\u00e3y th\u1eed th\u00eam h\u1ea1t chia v\u00e0o ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u1ee7a b\u1ea1n v\u00e0 tr\u1ea3i nghi\u1ec7m nh\u1eefng l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi m\u00e0 ch\u00fang mang l\u1ea1i.<\/p>","protected":false},"excerpt":{"rendered":"

\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, t\u00ecm ki\u1ebfm m\u1ed9t ngu\u1ed3n dinh d\u01b0\u1ee1ng hi\u1ec7u qu\u1ea3 lu\u00f4n l\u00e0 \u01b0u ti\u00ean h\u00e0ng \u0111\u1ea7u. H\u1ea1t chia, m\u1ed9t lo\u1ea1i h\u1ea1t nh\u1ecf b\u00e9 nh\u01b0ng \u0111\u1ea7y quy\u1ec1n n\u0103ng, \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t ph\u00e1t hi\u1ec7n dinh d\u01b0\u1ee1ng \u0111\u00e1ng kinh ng\u1ea1c cho c\u1ed9ng \u0111\u1ed3ng ch\u1ea1y b\u1ed9. V\u1edbi h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng cao v\u00e0 nh\u1eefng […]<\/p>","protected":false},"author":5,"featured_media":1776,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[25],"class_list":["post-1775","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao","tag-dinh-duong-chay-bo"],"yoast_head":"\nH\u1ea1t Chia B\u00ed Quy\u1ebft Dinh D\u01b0\u1ee1ng Hi\u1ec7u Qu\u1ea3 C\u1ee7a Runners - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"t\u00ecm ki\u1ebfm m\u1ed9t ngu\u1ed3n dinh d\u01b0\u1ee1ng hi\u1ec7u qu\u1ea3 lu\u00f4n l\u00e0 \u01b0u ti\u00ean h\u00e0ng \u0111\u1ea7u. 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