{"id":1853,"date":"2024-05-17T11:42:43","date_gmt":"2024-05-17T04:42:43","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1853"},"modified":"2024-05-17T11:42:44","modified_gmt":"2024-05-17T04:42:44","slug":"chuan-bi-thuc-pham-cho-hanh-trinh-chay-bo","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/chuan-bi-thuc-pham-cho-hanh-trinh-chay-bo\/","title":{"rendered":"Chu\u1ea9n B\u1ecb Th\u1ef1c Ph\u1ea9m Cho H\u00e0nh Tr\u00ecnh Ch\u1ea1y B\u1ed9"},"content":{"rendered":"<p>Vi\u1ec7c chu\u1ea9n b\u1ecb th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c \u0111\u1ea3m b\u1ea3o hi\u1ec7u su\u1ea5t v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9. M\u00f3n \u0103n tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, kh\u00f4i ph\u1ee5c v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd kh\u00e1m ph\u00e1 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00ean \u0103n tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y b\u1ed9, c\u0169ng nh\u01b0 c\u00e1c l\u1ef1a ch\u1ecdn cho c\u00e1c b\u1eefa \u0103n trong ng\u00e0y.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>&#8220;nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00ean \u0103n tr\u01b0\u1edbc khi ch\u1ea1y &amp; sau khi ch\u1ea1y b\u1ed9<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/HWnBLOlC2VMwBrQH2NtBKZl-4WWVlsE59r2ZL8Z4Sem-xIUg5AX0so0hJJgPkRN6w06w_JhjVY-F7vEUa7OozhBfhxQ6rq51foUknz0fFCS0DxSDsXGVLJp_cTq-Gy2yQwIeCKXN5MK9aqyn5rjqIwA\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00ean \u0103n tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/strong><\/h3>\n\n\n\n<p><strong>1. Carbohydrate<\/strong> C\u00e1c ngu\u1ed3n carbohydrate l\u00e0 l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9. M\u1ed9t s\u1ed1 v\u00ed d\u1ee5 v\u1ec1 c\u00e1c ngu\u1ed3n carbohydrate h\u1eefu \u00edch bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Y\u1ebfn m\u1ea1ch: Y\u1ebfn m\u1ea1ch ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh trong su\u1ed1t bu\u1ed5i ch\u1ea1y.<\/li>\n\n\n\n<li>B\u00e1nh m\u00ec nguy\u00ean h\u1ea1t: C\u00e1c lo\u1ea1i b\u00e1nh m\u00ec nguy\u00ean h\u1ea1t nh\u01b0 b\u00e1nh m\u00ec \u0111en, b\u00e1nh m\u1ef3 l\u00faa m\u1ea1ch, ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 carbohydrate ph\u1ee9c h\u1ee3p, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i.<\/li>\n\n\n\n<li>Tr\u00e1i c\u00e2y: C\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y t\u01b0\u01a1i nh\u01b0 chu\u1ed1i, t\u00e1o, cam, l\u00ea ch\u1ee9a nhi\u1ec1u carbohydrate \u0111\u01a1n gi\u1ea3n, gi\u00fap nhanh ch\u00f3ng cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng.<\/li>\n<\/ul>\n\n\n\n<p><strong>2. Protein<\/strong> Protein l\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng \u0111\u1ec3 x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, \u0111i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng sau khi ch\u1ea1y b\u1ed9. M\u1ed9t s\u1ed1 ngu\u1ed3n protein t\u1ed1t \u0111\u1ec3 \u0103n tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 l\u00e0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u1eefa chua Hy L\u1ea1p: S\u1eefa chua Hy L\u1ea1p ch\u1ee9a nhi\u1ec1u protein, canxi v\u00e0 probiotic, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li>Tr\u1ee9ng: Tr\u1ee9ng l\u00e0 ngu\u1ed3n protein ho\u00e0n ch\u1ec9nh, ch\u1ee9a t\u1ea5t c\u1ea3 c\u00e1c acid amin c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li>Th\u1ecbt n\u1ea1c: Th\u1ecbt n\u1ea1c nh\u01b0 th\u1ecbt g\u00e0, th\u1ecbt b\u00f2, cung c\u1ea5p protein ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n\n\n\n<p><strong>3. Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/strong> M\u1eb7c d\u00f9 kh\u00f4ng n\u00ean \u0103n qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o tr\u01b0\u1edbc khi ch\u1ea1y, nh\u01b0ng m\u1ed9t l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i c\u1ee7a ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng. M\u1ed9t s\u1ed1 v\u00ed d\u1ee5:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>H\u1ea1t v\u00e0 h\u1ea1t \u00f3c ch\u00f3: C\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1t lanh, h\u1ea1t \u0111i\u1ec1u, h\u1ea1t \u00f3c ch\u00f3 ch\u1ee9a ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a v\u00e0 c\u00e1c vitamin, kho\u00e1ng ch\u1ea5t h\u1eefu \u00edch.<\/li>\n\n\n\n<li>B\u01a1: B\u01a1 l\u00e0 ngu\u1ed3n ch\u1ea5t b\u00e9o monona cung c\u1ea5p, ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe.<\/li>\n\n\n\n<li>D\u1ea7u \u00f4-liu: D\u1ea7u \u00f4-liu ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh.<\/li>\n<\/ul>\n\n\n\n<p><strong>4. Ch\u1ea5t x\u01a1<\/strong> Ch\u1ea5t x\u01a1 gi\u00fap c\u1ea3m th\u1ea5y no l\u00e2u h\u01a1n v\u00e0 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a, \u0111i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9. M\u1ed9t s\u1ed1 ngu\u1ed3n ch\u1ea5t x\u01a1 t\u1ed1t bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Y\u1ebfn m\u1ea1ch<\/li>\n\n\n\n<li>H\u1ea1t v\u00e0 h\u1ea1t \u00f3c ch\u00f3<\/li>\n\n\n\n<li>Rau xanh nh\u01b0 rau bina, rau c\u1ea3i<\/li>\n\n\n\n<li>Tr\u00e1i c\u00e2y nh\u01b0 vi\u1ec7t qu\u1ea5t, vi\u1ec7t qu\u1ea5t, m\u00e2m x\u00f4i<\/li>\n<\/ul>\n\n\n\n<p>L\u01b0u \u00fd r\u1eb1ng, c\u1ea7n tr\u00e1nh \u0103n qu\u00e1 no tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9, v\u00ec c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng. H\u00e3y ch\u1ecdn c\u00e1c m\u00f3n \u0103n nh\u1eb9, d\u1ec5 ti\u00eau h\u00f3a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00ean \u0103n sau khi ch\u1ea1y b\u1ed9<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/rtb6q8EGwttLNI6y2l9AgqzCCmk2PF7_Jyqy5i377kzem9_F-eMtMV3nK9Zsthp9aDsQsifPHSN-nXqVVxYDTt8lcs6E0NYRY3g_KXdTGnrdtIrhVn55Ky13j6pksXWO_0lmE7LRCT77BX5c2QJNxlI\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>1. Carbohydrate<\/strong> Sau khi ch\u1ea1y b\u1ed9, c\u01a1 th\u1ec3 c\u1ea7n carbohydrate \u0111\u1ec3 b\u1ed5 sung l\u1ea1i l\u01b0\u1ee3ng glycogen \u0111\u00e3 ti\u00eau hao. M\u1ed9t s\u1ed1 l\u1ef1a ch\u1ecdn t\u1ed1t bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ng\u0169 c\u1ed1c \u0103n s\u00e1ng: Nh\u01b0 y\u1ebfn m\u1ea1ch, ng\u00f4, g\u1ea1o l\u1ee9t ch\u1ee9a nhi\u1ec1u carbohydrate ph\u1ee9c h\u1ee3p, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i.<\/li>\n\n\n\n<li>Tr\u00e1i c\u00e2y: C\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y nh\u01b0 chu\u1ed1i, cam, t\u00e1o ch\u1ee9a carbohydrate \u0111\u01a1n gi\u1ea3n, gi\u00fap nhanh ch\u00f3ng b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng.<\/li>\n\n\n\n<li>Khoai lang: Khoai lang ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 carbohydrate ph\u1ee9c h\u1ee3p, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/QrlfCCQ7ECIa0why6ZNPtmfK-ALmFgKjzjy7nkmtvlOPgp3h4t7n7eZGM_y5OdvyEkuUiBrtCE4QLWt2Xim0oWYCKbgfaDq-hE6ZVRFQDhfngWtfZNMVgv9gj3PjUHHqW5yJy__uDv2GMLenTkDiagk\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>2. Protein<\/strong> Protein r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau khi ch\u1ea1y b\u1ed9. M\u1ed9t s\u1ed1 ngu\u1ed3n protein tuy\u1ec7t v\u1eddi bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u1eefa chua Hy L\u1ea1p: S\u1eefa chua Hy L\u1ea1p ch\u1ee9a nhi\u1ec1u protein, canxi v\u00e0 probiotic, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li>Th\u1ecbt n\u1ea1c: Nh\u01b0 th\u1ecbt g\u00e0, th\u1ecbt b\u00f2 n\u1ea1c ch\u1ee9a protein ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li>C\u00e1c lo\u1ea1i \u0111\u1eadu: Nh\u01b0 \u0111\u1eadu \u0111en, \u0111\u1eadu l\u0103ng, \u0111\u1eadu ph\u1ed9ng ch\u1ee9a nhi\u1ec1u protein th\u1ef1c v\u1eadt v\u00e0 ch\u1ea5t x\u01a1.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/0ylA7DVtaNXxbcpx3aOYcXplh95RouS55-uAamf4kYnBpPB_mMkjkthIkJxG6lmRSwGzCZvbk1njA86jHhubDymJKUgZXqK6lPA-06-9drHYKETChIxiCQG8r19ql5t0-X04ibfEvYvreqR8cHW4inw\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>3. Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/strong> Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau khi ch\u1ea1y b\u1ed9. M\u1ed9t s\u1ed1 l\u1ef1a ch\u1ecdn t\u1ed1t bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 h\u1ea1t \u00f3c ch\u00f3<\/li>\n\n\n\n<li>D\u1ea7u \u00f4-liu<\/li>\n\n\n\n<li>B\u01a1<\/li>\n\n\n\n<li>C\u00e1 b\u00e9o nh\u01b0 c\u00e1 h\u1ed3i, c\u00e1 ng\u1eeb<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/lHzNrbsNXlUoOc_vOaFkLeY1kLnwAjj_nJ-7PTPSyhM9Rxo9oqtWPlxMB46Pxg_aEZsIlFAyl4kvrYWacYeR-P8wOllrquZZ4fIc7Pch_7KI0-N4Z9uHCVY-pTv4RWJ6lGZ7YvOiizj0B0_YEtjrqxQ\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>4. Ch\u1ea5t ch\u1ed1ng oxy h\u00f3a<\/strong> C\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a nh\u01b0 vitamin C, vitamin E, selen gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng oxy h\u00f3a v\u00e0 vi\u00eam sau khi ch\u1ea1y b\u1ed9. M\u1ed9t s\u1ed1 ngu\u1ed3n ch\u1ea5t ch\u1ed1ng oxy h\u00f3a t\u1ed1t bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e1i c\u00e2y nh\u01b0 vi\u1ec7t qu\u1ea5t, vi\u1ec7t qu\u1ea5t, cam<\/li>\n\n\n\n<li>Rau xanh nh\u01b0 rau bina, rau c\u1ea3i<\/li>\n\n\n\n<li>H\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng<\/li>\n<\/ul>\n\n\n\n<p>Vi\u1ec7c \u0103n c\u00e1c th\u1ee9c \u0103n gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a sau khi ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111au c\u01a1 v\u00e0 th\u1eddi gian ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bu\u1ed5i s\u00e1ng \u0103n g\u00ec<\/strong><\/h2>\n\n\n\n<p>Bu\u1ed5i s\u00e1ng l\u00e0 th\u1eddi \u0111i\u1ec3m l\u00fd t\u01b0\u1edfng \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng cho c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd v\u1ec1 c\u00e1c b\u1eefa \u0103n s\u00e1ng ph\u00f9 h\u1ee3p:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/oXF92NBG203oaxrknPxASpzAtYUt4XpvftFoMboyiBT3oov91kEW0mxRHBPuC_nFgq1OEYTkxW1W-dfTN2occiZ6t0tvcBBSb_f7zwOkHlVwG7s0elg_WRHS8kPf23gftDMd-Dvq_rpJP4lzSxBcomw\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Y\u1ebfn m\u1ea1ch v\u1edbi tr\u00e1i c\u00e2y v\u00e0 s\u1eefa chua Hy L\u1ea1p<\/strong><\/h3>\n\n\n\n<p><strong>T\u1ea1i sao l\u1ea1i ch\u1ecdn m\u00f3n n\u00e0y?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Y\u1ebfn m\u1ea1ch ch\u1ee9a nhi\u1ec1u carbohydrate ph\u1ee9c h\u1ee3p, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh v\u00e0 l\u00e2u d\u00e0i.<\/li>\n\n\n\n<li>Tr\u00e1i c\u00e2y nh\u01b0 chu\u1ed1i, vi\u1ec7t qu\u1ea5t cung c\u1ea5p carbohydrate \u0111\u01a1n gi\u1ea3n, vitamin v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a.<\/li>\n\n\n\n<li>S\u1eefa chua Hy L\u1ea1p ch\u1ee9a protein, canxi v\u00e0 probiotic, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1ea5u y\u1ebfn m\u1ea1ch v\u1edbi s\u1eefa ho\u1eb7c n\u01b0\u1edbc.<\/li>\n\n\n\n<li>Th\u00eam c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y t\u01b0\u01a1i nh\u01b0 chu\u1ed1i, vi\u1ec7t qu\u1ea5t.<\/li>\n\n\n\n<li>Cu\u1ed1i c\u00f9ng, r\u1eafc m\u1ed9t \u00edt s\u1eefa chua Hy L\u1ea1p l\u00ean tr\u00ean.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/52qbGuJbTsFH8xXL_EU934ZSnshpTW2BZ2Yv5wgOUledja9dmLk8SB3YAjQY_yJmdzyUPwgDDiXhSkCaUcqUTM83Nss2SZ-zo7PV3sCofjJsbG3CvWPHZ8K9GLgr-Iyw35Xhy_XdlC-3YRP9hJGd3U4\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u00e1nh m\u00ec nguy\u00ean h\u1ea1t v\u1edbi tr\u1ee9ng v\u00e0 rau<\/strong><\/h3>\n\n\n\n<p><strong>T\u1ea1i sao l\u1ea1i ch\u1ecdn m\u00f3n n\u00e0y?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u00e1nh m\u00ec nguy\u00ean h\u1ea1t ch\u1ee9a carbohydrate ph\u1ee9c h\u1ee3p, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i.<\/li>\n\n\n\n<li>Tr\u1ee9ng l\u00e0 ngu\u1ed3n protein ho\u00e0n ch\u1ec9nh, h\u1ed7 tr\u1ee3 x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li>Rau xanh nh\u01b0 rau bina, c\u1ea3i xo\u0103n ch\u1ee9a nhi\u1ec1u vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t x\u01a1, b\u1ed5 sung dinh d\u01b0\u1ee1ng.<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u01b0\u1edbng b\u00e1nh m\u00ec nguy\u00ean h\u1ea1t.<\/li>\n\n\n\n<li>Chi\u00ean ho\u1eb7c \u1ed1p la tr\u1ee9ng.<\/li>\n\n\n\n<li>Th\u00eam c\u00e1c lo\u1ea1i rau xanh nh\u01b0 rau bina, c\u1ea3i xo\u0103n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/yhsM4ESgxZQmHe0vk3owWYHn2r8Nrd7YzxXNceoaP4o-0yiPxNNRQpxdxXfEJ41CNVTI4qPczbIhb7Mrma5a1KbrMptKl5zTnZDd8URWpLs2jJqRSmWsUc95qHNm3DvULucA30QHZHDxPDRl1x522WI\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sinh t\u1ed1 chu\u1ed1i v\u00e0 s\u1eefa chua<\/strong><\/h3>\n\n\n\n<p><strong>T\u1ea1i sao l\u1ea1i ch\u1ecdn m\u00f3n n\u00e0y?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chu\u1ed1i ch\u1ee9a carbohydrate \u0111\u01a1n gi\u1ea3n, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh ch\u00f3ng.<\/li>\n\n\n\n<li>S\u1eefa chua Hy L\u1ea1p ch\u1ee9a protein, canxi v\u00e0 probiotic, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cho chu\u1ed1i, s\u1eefa chua Hy L\u1ea1p, n\u01b0\u1edbc v\u00e0 \u0111\u00e1 v\u00e0o m\u00e1y xay sinh t\u1ed1.<\/li>\n\n\n\n<li>Xay nhuy\u1ec5n \u0111\u1ebfn khi c\u00f3 \u0111\u1ed9 m\u1ecbn mong mu\u1ed1n.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bu\u1ed5i tr\u01b0a \u0103n g\u00ec<\/strong><\/h2>\n\n\n\n<p>Sau bu\u1ed5i ch\u1ea1y b\u1ed9, c\u01a1 th\u1ec3 c\u1ea7n \u0111\u01b0\u1ee3c b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ec3 ph\u1ee5c h\u1ed3i. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd v\u1ec1 c\u00e1c b\u1eefa \u0103n tr\u01b0a ph\u00f9 h\u1ee3p:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/5cUyz-rWpAVWRJLp8lxZ2gLC44XAP1Tra7cnVstQm-CjJ6765K10rPhZee9t92r6n6WYR6n-mBByQPvPdqYDjCkmMtT4XhutPMDRAtnrDvUiitNkzHw-bYouJF1mtI8H1kvy0s4ajHNnYidxwoCbt8o\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Salad rau c\u1ee7 v\u1edbi th\u1ecbt n\u1ea1c v\u00e0 d\u1ea7u \u00f4-liu<\/strong><\/h3>\n\n\n\n<p><strong>T\u1ea1i sao l\u1ea1i ch\u1ecdn m\u00f3n n\u00e0y?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rau c\u1ee7 nh\u01b0 rau bina, c\u00e0 chua, c\u00e0 r\u1ed1t ch\u1ee9a nhi\u1ec1u vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t x\u01a1, cung c\u1ea5p ch\u1ea5t ch\u1ed1ng oxy h\u00f3a.<\/li>\n\n\n\n<li>Th\u1ecbt n\u1ea1c nh\u01b0 th\u1ecbt g\u00e0, th\u1ecbt b\u00f2 ch\u1ee9a protein ch\u1ea5t l\u01b0\u1ee3ng cao, h\u1ed7 tr\u1ee3 x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li>D\u1ea7u \u00f4-liu cung c\u1ea5p ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, gi\u00fap h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t.<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>R\u1eeda s\u1ea1ch v\u00e0 c\u1eaft c\u00e1c lo\u1ea1i rau c\u1ee7 nh\u01b0 rau bina, c\u00e0 chua, c\u00e0 r\u1ed1t.<\/li>\n\n\n\n<li>X\u00e0o ho\u1eb7c n\u01b0\u1edbng th\u1ecbt n\u1ea1c nh\u01b0 g\u00e0 ho\u1eb7c b\u00f2.<\/li>\n\n\n\n<li>Tr\u1ed9n rau c\u1ee7 v\u00e0 th\u1ecbt, sau \u0111\u00f3 t\u01b0\u1edbi d\u1ea7u \u00f4-liu l\u00ean tr\u00ean.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/PZEkMhm89JH6HnouAGMbC4KxQIzDgEAb_trZmRvcN0WMAL8sGgxTNRwMuUreANDZkt7gOP5ipvZZIUrnwtFthUxEobbQKQHhf3xWFLSj4CG1V-Epm-GCN3BdFjNyPdBjsa_Rjumf2CbaILndm0YlrDM\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>C\u01a1m g\u1ea1o l\u1ee9t v\u1edbi c\u00e1 h\u1ed3i s\u1ed1t chanh ti\u00eau<\/strong><\/h3>\n\n\n\n<p><strong>T\u1ea1i sao l\u1ea1i ch\u1ecdn m\u00f3n n\u00e0y?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>G\u1ea1o l\u1ee9t ch\u1ee9a nhi\u1ec1u carbohydrate ph\u1ee9c h\u1ee3p, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i.<\/li>\n\n\n\n<li>C\u00e1 h\u1ed3i l\u00e0 ngu\u1ed3n protein ch\u1ea5t l\u01b0\u1ee3ng cao, gi\u00e0u axit b\u00e9o omega-3 c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe.<\/li>\n\n\n\n<li>Chanh v\u00e0 ti\u00eau cung c\u1ea5p vitamin C v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, gi\u00fap gi\u1ea3m vi\u00eam.<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1ea5u c\u01a1m g\u1ea1o l\u1ee9t.<\/li>\n\n\n\n<li>N\u01b0\u1edbng ho\u1eb7c h\u1ea5p c\u00e1 h\u1ed3i.<\/li>\n\n\n\n<li>Pha m\u1ed9t n\u01b0\u1edbc s\u1ed1t v\u1edbi chanh, ti\u00eau \u0111en, t\u1ecfi, r\u1ed3i chan l\u00ean c\u00e1 h\u1ed3i v\u00e0 c\u01a1m.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/ZrQsnxvhgfEY5VA4enpmJe8uVXf4Sj9c0tNTIqMIosFiGePMbaBo507HZfVXIpH1Is_dXgSrG1gA7MiUiWNu4CFAQxjILUUvW7Osl9AgtpqP1lZbp2Kc2zFB8_nzbbbDzwNBaQqI4gYrQlHnMiGuaes\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Khoai lang n\u01b0\u1edbng v\u1edbi \u0111\u1eadu l\u0103ng v\u00e0 rau xanh<\/strong><\/h3>\n\n\n\n<p><strong>T\u1ea1i sao l\u1ea1i ch\u1ecdn m\u00f3n n\u00e0y?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Khoai lang ch\u1ee9a nhi\u1ec1u carbohydrate ph\u1ee9c h\u1ee3p, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng.<\/li>\n\n\n\n<li>\u0110\u1eadu l\u0103ng l\u00e0 ngu\u1ed3n protein th\u1ef1c v\u1eadt ch\u1ea5t l\u01b0\u1ee3ng cao, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li>Rau xanh nh\u01b0 rau bina, c\u1ea3i xo\u0103n cung c\u1ea5p nhi\u1ec1u vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a.<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u01b0\u1edbng khoai lang tr\u00f2n.<\/li>\n\n\n\n<li>N\u1ea5u \u0111\u1eadu l\u0103ng v\u1edbi gia v\u1ecb nh\u01b0 t\u1ecfi, h\u00e0nh, gia v\u1ecb.<\/li>\n\n\n\n<li>Th\u00eam c\u00e1c lo\u1ea1i rau xanh nh\u01b0 rau bina, c\u1ea3i xo\u0103n v\u00e0o.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bu\u1ed5i t\u1ed1i \u0103n g\u00ec<\/strong><\/h2>\n\n\n\n<p>Sau m\u1ed9t ng\u00e0y ch\u1ea1y b\u1ed9, c\u01a1 th\u1ec3 c\u1ea7n \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i. B\u1eefa \u0103n t\u1ed1i c\u1ea7n cung c\u1ea5p \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o c\u01a1 b\u1eafp. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd v\u1ec1 c\u00e1c b\u1eefa \u0103n t\u1ed1i ph\u00f9 h\u1ee3p:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/WDy56LC7-HgwGcEit02hsvD8t6e138LFjfBpcEdgQWdsQeV8gOQfdXjq7_7XJzE6NEzYvnRXJ_m1x1j2Ez4RRGyV-tbMqUTduw_fBRNTwtsZ-b0bX6aCjLAr77NBG1AEfUPkqnwX76omVwJgDhwHWdk\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>S\u00fap l\u01a1 xanh v\u00e0 th\u1ecbt g\u00e0<\/strong><\/h3>\n\n\n\n<p><strong>T\u1ea1i sao l\u1ea1i ch\u1ecdn m\u00f3n n\u00e0y?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u00fap l\u01a1 xanh ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a.<\/li>\n\n\n\n<li>Th\u1ecbt g\u00e0 l\u00e0 ngu\u1ed3n protein ch\u1ea5t l\u01b0\u1ee3ng cao, cung c\u1ea5p amino acid c\u1ea7n thi\u1ebft cho vi\u1ec7c ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lu\u1ed9c s\u00fap l\u01a1 xanh cho \u0111\u1ebfn khi m\u1ec1m.<\/li>\n\n\n\n<li>N\u01b0\u1edbng ho\u1eb7c x\u00e0o th\u1ecbt g\u00e0 v\u1edbi gia v\u1ecb y\u00eau th\u00edch.<\/li>\n\n\n\n<li>K\u1ebft h\u1ee3p s\u00fap l\u01a1 xanh v\u00e0 th\u1ecbt g\u00e0 trong m\u1ed9t t\u00f4 s\u00fap \u1ea5m.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>C\u01a1m h\u1ea1t sen v\u1edbi c\u00e1 ng\u1eeb \u00e1p ch\u1ea3o<\/strong><\/h3>\n\n\n\n<p><strong>T\u1ea1i sao l\u1ea1i ch\u1ecdn m\u00f3n n\u00e0y?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u01a1m h\u1ea1t sen ch\u1ee9a nhi\u1ec1u carbohydrate ph\u1ee9c h\u1ee3p, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh.<\/li>\n\n\n\n<li>C\u00e1 ng\u1eeb l\u00e0 ngu\u1ed3n protein gi\u00e0u axit amin, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp v\u00e0 gi\u1ea3m vi\u00eam.<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1ea5u c\u01a1m h\u1ea1t sen theo h\u01b0\u1edbng d\u1eabn.<\/li>\n\n\n\n<li>\u00c1p ch\u1ea3o c\u00e1 ng\u1eeb v\u1edbi d\u1ea7u olive v\u00e0 gia v\u1ecb.<\/li>\n\n\n\n<li>\u0110\u1eb7t c\u00e1 ng\u1eeb l\u00ean tr\u00ean c\u01a1m h\u1ea1t sen v\u00e0 th\u01b0\u1edfng th\u1ee9c.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/hxx9jVALDhBg37Dvao817mhsFqIE9h10tLmAIC_6LwiuyJYjelsk5rHMeu2siaN1edExHZA40BmniIymoHvYiSaARBaUIIhIzuIOGas3U8SlZpnuuI6u61zflEz7FLmmh15_MhKbLHYwxinwL61Dc3w\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>M\u00ec \u1ed1c qu\u1ebf v\u1edbi rau c\u1ea3i v\u00e0 h\u1ea1t \u00f3c ch\u00f3<\/strong><\/h3>\n\n\n\n<p><strong>T\u1ea1i sao l\u1ea1i ch\u1ecdn m\u00f3n n\u00e0y?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00ec \u1ed1c qu\u1ebf ch\u1ee9a carbohydrate ph\u1ee9c h\u1ee3p v\u00e0 protein t\u1eeb m\u00ec v\u00e0 th\u1ecbt, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t x\u01a1.<\/li>\n\n\n\n<li>Rau c\u1ea3i nh\u01b0 bina, c\u1ea3i xo\u0103n cung c\u1ea5p nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t.<\/li>\n\n\n\n<li>H\u1ea1t \u00f3c ch\u00f3 l\u00e0 ngu\u1ed3n ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, gi\u00fap h\u1ea5p th\u1ee5 c\u00e1c vitamin liposoluble.<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lu\u1ed9c m\u00ec \u1ed1c qu\u1ebf cho \u0111\u1ebfn khi ch\u00edn.<\/li>\n\n\n\n<li>X\u00e0o rau c\u1ea3i v\u1edbi h\u00e0nh t\u1ecfi v\u00e0 d\u1ea7u olive.<\/li>\n\n\n\n<li>Tr\u1ed9n m\u00ec \u1ed1c qu\u1ebf v\u1edbi rau c\u1ea3i v\u00e0 r\u1eafc h\u1ea1t \u00f3c ch\u00f3 l\u00ean tr\u00ean.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/qBKNDO1Sk_WmctUqehVZ-5nAWB4i5p7Yi-u8xP9NkEkTLK4_DerR4nJUhC8aN2HPk_FXxmQX6CZ8FX0FBGQmIT8ZSdxgubIAiWsHbKBzo0Cxgwa23F0E3HqahyyYmACs7IaNm01O1QuokM4YdHw1yUk\" alt=\"\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u00e1nh m\u00ec sandwich th\u1ecbt b\u00f2 v\u00e0 rau s\u1ed1ng<\/strong><\/h3>\n\n\n\n<p><strong>T\u1ea1i sao l\u1ea1i ch\u1ecdn m\u00f3n n\u00e0y?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u00e1nh m\u00ec sandwich ch\u1ee9a carbohydrate t\u1eeb b\u00e1nh m\u1ef3, protein t\u1eeb th\u1ecbt b\u00f2 v\u00e0 ch\u1ea5t x\u01a1 t\u1eeb rau s\u1ed1ng, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 dinh d\u01b0\u1ee1ng \u0111\u1ea7y \u0111\u1ee7.<\/li>\n\n\n\n<li>Rau s\u1ed1ng nh\u01b0 c\u00e0 chua, d\u01b0a leo cung c\u1ea5p vitamin v\u00e0 ch\u1ea5t x\u01a1, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe.<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch ch\u1ebf bi\u1ebfn:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chu\u1ea9n b\u1ecb b\u00e1nh m\u1ef3 sandwich v\u00e0 c\u00e1c lo\u1ea1i rau s\u1ed1ng.<\/li>\n\n\n\n<li>N\u01b0\u1edbng ho\u1eb7c x\u00e0o th\u1ecbt b\u00f2 v\u1edbi gia v\u1ecb y\u00eau th\u00edch.<\/li>\n\n\n\n<li>X\u1ebfp th\u1ecbt b\u00f2 v\u00e0 rau s\u1ed1ng l\u00ean b\u00e1nh m\u1ef3, th\u00eam s\u1ed1t v\u00e0 th\u01b0\u1edfng th\u1ee9c.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<p>Tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y b\u1ed9, vi\u1ec7c l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe. B\u1eb1ng c\u00e1ch k\u1ebft h\u1ee3p c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u protein, carbohydrate, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, b\u1ea1n c\u00f3 th\u1ec3 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng v\u00e0 c\u1ea3m th\u1ea5y s\u1ea3ng kho\u00e1i sau m\u1ed7i bu\u1ed5i t\u1eadp.<\/p>\n\n\n\n<p>H\u00e3y nh\u1edb r\u1eb1ng, kh\u00f4ng ch\u1ec9 c\u00f3 vi\u1ec7c \u0103n u\u1ed1ng l\u00e0 quan tr\u1ecdng, vi\u1ec7c duy tr\u00ec l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u1ee7 c\u0169ng \u0111\u1ed3ng th\u1eddi quan tr\u1ecdng \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t. H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh sao cho ph\u1ea3n \u00e1nh \u0111\u00fang nhu c\u1ea7u v\u00e0 m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n. <a href=\"https:\/\/runtogether.vn\/\">Run Together<\/a> ch\u00fac b\u1ea1n c\u00f3 nh\u1eefng bu\u1ed5i ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3 v\u00e0 th\u00fa v\u1ecb!<\/p>","protected":false},"excerpt":{"rendered":"<p>Vi\u1ec7c chu\u1ea9n b\u1ecb th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c \u0111\u1ea3m b\u1ea3o hi\u1ec7u su\u1ea5t v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9. M\u00f3n \u0103n tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, kh\u00f4i ph\u1ee5c v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3. [&hellip;]<\/p>","protected":false},"author":5,"featured_media":1854,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[24],"class_list":["post-1853","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao","tag-kien-thuc-chay-bo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chu\u1ea9n B\u1ecb Th\u1ef1c Ph\u1ea9m Cho H\u00e0nh Tr\u00ecnh Ch\u1ea1y B\u1ed9 - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"Vi\u1ec7c chu\u1ea9n b\u1ecb th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c \u0111\u1ea3m b\u1ea3o hi\u1ec7u su\u1ea5t v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/chuan-bi-thuc-pham-cho-hanh-trinh-chay-bo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chu\u1ea9n B\u1ecb Th\u1ef1c Ph\u1ea9m Cho H\u00e0nh Tr\u00ecnh Ch\u1ea1y B\u1ed9 - 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