{"id":244,"date":"2024-03-11T08:59:26","date_gmt":"2024-03-11T01:59:26","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=244"},"modified":"2024-11-29T15:33:18","modified_gmt":"2024-11-29T08:33:18","slug":"8-loai-vitamin-va-duong-chat-giup-toi-uu-hoa-viec-chay-bo","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/8-loai-vitamin-va-duong-chat-giup-toi-uu-hoa-viec-chay-bo\/","title":{"rendered":"8 lo\u1ea1i vitamin v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t gi\u00fap t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c ch\u1ea1y b\u1ed9"},"content":{"rendered":"

8 lo\u1ea1i Vitamin v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t gi\u00fap t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c ch\u1ea1y b\u1ed9<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Hi\u1ec7n nay tr\u00ean th\u1ecb tr\u01b0\u1eddng c\u00f3 r\u1ea5t nhi\u1ec1u lo\u1ea1i vitamin v\u00e0 c\u00e1c lo\u1ea1i ch\u1ea5t dinh d\u01b0\u1ee1ng d\u00e0nh cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, c\u00e1c lo\u1ea1i vitamin gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ph\u00f2ng ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng. L\u00e0 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111i\u1ec1n kinh, t\u00f4i r\u1ea5t quan t\u00e2m \u0111\u1ebfn nh\u1eefng ch\u1ea5t d\u01b0\u1ee1ng ch\u1ea5t c\u00f3 l\u1ee3i c\u00f3 c\u01a1 th\u1ec3 v\u00e0 t\u00f4i nh\u1eadn th\u1ea5y r\u1eb1ng Vitamin th\u1eadt s\u1ef1 r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3 con ng\u01b0\u1eddi. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u1edbi thi\u1ec7u cho b\u1ea1n nh\u1eefng lo\u1ea1i vitamin v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng hi\u1ec7u qu\u1ea3 d\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi \u0111am m\u00ea ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

\u0110\u1ec3 vi\u1ec7c ch\u1ea1y b\u1ed9 \u0111em l\u1ea1i m\u1ed9t k\u1ebft qu\u1ea3 tuy\u1ec7t v\u1eddi cho s\u1ee9c kh\u1ecfe v\u00e0 c\u01a1 th\u1ec3, b\u1ea1n c\u1ea7n c\u00f3 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng. T\u00f4i l\u00e0 fan c\u1ee7a nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a c\u00e1c lo\u1ea1i vitamin h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9. Tuy nhi\u00ean, th\u1ef1c s\u1ef1 kh\u00f3 \u0111\u1ec3 cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t cho c\u01a1 th\u1ec3 th\u00f4ng qua vi\u1ec7c ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m.<\/p>\n\n\n\n

\u0110\u00e2y s\u1ebd l\u00e0 b\u00e0i vi\u1ebft quan tr\u1ecdng d\u00e0nh cho b\u1ea1n n\u1ebfu nh\u01b0 b\u1ea1n b\u1ed5 sung c\u00e1c vitamin m\u00e0 kh\u00f4ng bi\u1ebft lo\u1ea1i n\u00e0o v\u00e0 c\u00f4ng d\u1ee5ng c\u1ee7a ch\u00fang nh\u01b0 th\u1ebf n\u00e0o. C\u0169ng nh\u01b0 c\u00e1ch b\u1ea1n s\u1eed d\u1ee5ng m\u1ed9t c\u00e1ch l\u00e0nh m\u1ea1nh v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t nh\u00e9<\/p>\n\n\n\n

S\u1eaft<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

– S\u1eaft: Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u1ea7n nhi\u1ec1u s\u1eaft h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng. N\u1ebfu b\u1ea1n ch\u1ec9 t\u1eadp 4 bu\u1ed5i\/tu\u1ea7n, \u1edf m\u1ee9c \u0111\u1ed9 b\u00ecnh th\u01b0\u1eddng th\u00ec c\u0169ng kh\u00f4ng c\u1ea7n ph\u1ea3i lo l\u1eafng nhi\u1ec1u v\u1ec1 s\u1eaft. Nh\u01b0ng n\u1ebfu t\u1eadp 6 bu\u1ed5i\/tu\u1ea7n, ho\u1eb7c t\u1eadp v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao, ho\u1eb7c th\u1eddi gian t\u1eadp k\u00e9o d\u00e0i th\u00ec nguy c\u01a1 thi\u1ebfu s\u1eaft s\u1ebd tr\u1edf n\u00ean hi\u1ec7n h\u1eefu h\u01a1n. N\u00f3 \u1ea3nh h\u01b0\u1edfng t\u1edbi m\u1ee9c n\u0103ng l\u01b0\u1ee3ng, tuy\u1ebfn gi\u00e1p, \u1edf ph\u1ee5 n\u1eef th\u00ec \u0111\u00f3 c\u00f2n l\u00e0 s\u1ee9c kh\u1ecfe h\u1ec7 th\u1ed1ng x\u01b0\u01a1ng, ch\u1ee9c n\u0103ng sinh s\u1ea3n.
S\u1eaft c\u00f3 nhi\u1ec1u trong th\u1ecbt, c\u00e1, tr\u00e1i c\u00e2y kh\u00f4\u2026 L\u01b0\u1ee3ng s\u1eaft c\u1ea7n thi\u1ebft v\u1edbi ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh l\u00e0 8 \u2013 18 gr\/ng\u00e0y.
<\/p>\n\n\n\n

Magie\u00a0<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

– Magie: Magie c\u00f3 m\u1eb7t trong h\u01a1n 300 qu\u00e1 tr\u00ecnh sinh h\u00f3a c\u1ee7a c\u01a1 th\u1ec3. N\u00f3 \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng v\u1edbi c\u00e1c runner v\u00ec h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh th\u01b0 gi\u00e3n c\u01a1 b\u1eafp c\u0169ng nh\u01b0 m\u1ea1ch m\u00e1u. Khi thi\u1ebfu magie c\u01a1 th\u1ec3 r\u1ea5t d\u1ec5 b\u1ecb chu\u1ed9t r\u00fat.\u00a0
L\u01b0\u1ee3ng magie c\u1ea7n thi\u1ebft \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh l\u00e0 310 \u2013 420 gr\/ng\u00e0y, v\u00e0 c\u00f3 th\u1ec3 g\u1ea5p \u0111\u00f4i \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n th\u1ec3 thao \u1edf c\u01b0\u1eddng \u0111\u1ed9 cao, v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p. Magie c\u00f3 nhi\u1ec1u trong: B\u01a1, c\u00e1c lo\u1ea1i h\u1ea1t, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, chu\u1ed1i, rau l\u00e1 xanh\u2026<\/p>\n\n\n\n


K\u1ebdm<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

– K\u1ebdm: Trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, m\u1ed9t l\u01b0\u1ee3ng k\u1ebdm trong c\u01a1 th\u1ec3 s\u1ebd b\u1ecb hao h\u1ee5t qua \u0111\u01b0\u1eddng m\u1ed3 h\u00f4i. C\u00e1c nh\u00e0 khoa h\u1ecdc c\u01a1 th\u1ec3 b\u1ecb thi\u1ebfu h\u1ee5t k\u1ebdm s\u1ebd \u1ea3nh h\u01b0\u1edfng t\u1edbi h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch, khi\u1ebfn ch\u00fang ta d\u1ec5 b\u1ecb m\u1eafc c\u00e1c b\u1ec7nh truy\u1ec1n nhi\u1ec5m h\u01a1n.
K\u1ebdm c\u00f3 nhi\u1ec1u trong: Th\u1ecbt, \u0111\u1ed9ng v\u1eadt c\u00f3 v\u1ecf, c\u00e2y h\u1ecd \u0111\u1eadu, c\u00e1c lo\u1ea1i h\u1ea1t, tr\u1ee9ng, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t\u2026 L\u01b0\u1ee3ng k\u1ebdm c\u1ea7n thi\u1ebft cho m\u1ed9t ng\u01b0\u1eddi n\u00ean \u1edf m\u1ee9c 30 \u2013 60 gr\/ng\u00e0y.<\/p>\n\n\n\n

Kali<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

– Kali: Kali \u0111\u00f3ng vai tr\u00f2 r\u1ea5t quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i. C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc cho th\u1ea5y vi\u1ec7c ch\u1ea1y b\u1ed9 trong 40 ph\u00fat \u1edf t\u1ed1c \u0111\u1ed9 trung b\u00ecnh khi\u1ebfn c\u01a1 th\u1ec3 m\u1ea5t 435mg kali\/gi\u1edd. Con s\u1ed1 n\u00e0y \u1edf c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p l\u00e0 200 mg\/m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 sau m\u1ed7i gi\u1edd t\u1eadp luy\u1ec7n.
Vi\u1ec7c b\u1ed5 sung th\u00eam kali cho c\u01a1 th\u1ec3 v\u00ec th\u1ebf l\u00e0 r\u1ea5t quan tr\u1ecdng. Tuy nhi\u00ean, vi\u1ec7c n\u1ea1p kali qu\u00e1 nhanh c\u00f3 th\u1ec3 g\u00e2y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ee9c n\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u01a1 th\u1ec3. Kali c\u00f3 nhi\u1ec1u trong: Khoai t\u00e2y, c\u00e0 chua, c\u1ee7 c\u1ea3i \u0111\u01b0\u1eddng, m\u0103ng t\u00e2y, s\u1eefa chua\u2026 B\u1ea1n c\u00f2n c\u00f3 th\u1ec3 b\u1ed5 sung kali b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng n\u01b0\u1edbc u\u1ed1ng h\u00f2a tan ho\u1eb7c c\u00e1c th\u1ef1c ph\u1ea9m b\u1ed5 sung kh\u00e1c.<\/p>\n\n\n\n

Natri<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

– Natri: B\u1ea1n c\u00f3 \u0111\u1ec3 \u00fd th\u1ea5y d\u1ecdc theo c\u00e1c cung \u0111\u01b0\u1eddng ch\u1ea1y marathon th\u01b0\u1eddng c\u00f3 c\u00e1c qu\u1ea7y \u0103n nh\u1eb9 v\u1edbi th\u1ef1c ph\u1ea9m b\u1ed5 sung th\u00eam mu\u1ed1i? C\u00e2u tr\u1ea3 l\u1eddi l\u00e0: Ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng s\u1ebd kh\u00f4ng c\u00f3 v\u1ea5n \u0111\u1ec1 n\u00e0o \u0111\u00e1ng k\u1ec3 khi ch\u1ea1y 1 \u2013 2h. Nh\u01b0ng v\u1ea5n \u0111\u1ec1 s\u1ebd r\u1ea5t kh\u00e1c khi ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, b\u1ea1n c\u00f3 th\u1ec3 b\u1ecb h\u1ea1 natri m\u00e1u do l\u01b0\u1ee3ng natri nh\u1ea5t \u0111\u1ecbnh tho\u00e1t ra ngo\u00e0i qua \u0111\u01b0\u1eddng m\u1ed3 h\u00f4i; \u0110i\u1ec1u n\u00e0y khi\u1ebfn c\u01a1 th\u1ec3 tr\u1eef n\u01b0\u1edbc nhi\u1ec1u v\u00e0 g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 nghi\u00eam tr\u1ecdng kh\u00e1c.
V\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, b\u1ea1n n\u00ean b\u1ed5 sung kho\u1ea3ng 200 mg natri \u0111\u1ec3 ho\u00e0n th\u00e0nh t\u1ed1t nh\u1ea5t b\u00e0i t\u1eadp. Natri c\u00f3 nhi\u00eau trong: Th\u1ecbt l\u1ee3n, b\u00f2, th\u1ecbt gia c\u1ea7m, v\u00e0 h\u1ea3i s\u1ea3n \u0111\u00f3ng h\u1ed9p.
<\/p>\n\n\n\n

Canxi<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

– Canxi: Canxi gi\u00fap cho x\u01b0\u01a1ng kh\u1ecfe h\u01a1n, gi\u1ea3m nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng, ph\u00f2ng ng\u1eeba r\u1ea1n x\u01b0\u01a1ng khi t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao. Kh\u00f4ng m\u1ed9t ai mu\u1ed1n s\u1edf h\u1eefu m\u1ed9t h\u1ec7 x\u01b0\u01a1ng y\u1ebfu, x\u1ed1p, c\u00e1c runner c\u00e0ng kh\u00f4ng! Canxi c\u00f3 th\u1ec3 b\u1ecb hao h\u1ee5t qua \u0111\u01b0\u1eddng m\u1ed3 h\u00f4i, trong khi c\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y kho\u1ea3ng 90% v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u00e3 kh\u00f4ng n\u1ea1p \u0111\u1ee7 l\u01b0\u1ee3ng canxi c\u1ea7n thi\u1ebft. 
M\u1ee9c canxi trung b\u00ecnh m\u1ed7i ng\u00e0y \u1edf l\u1ee9a tu\u1ed5i 9 \u2013 18 l\u00e0 1.300 mg\/ng\u00e0y, v\u00e0 t\u1eeb 19 \u2013 70 l\u00e0 1.000 mg\/ng\u00e0y. Canxi c\u00f3 nhi\u1ec1u trong: Ph\u00f4 mai, s\u1eefa chua, h\u1ea1nh nh\u00e2n, rau l\u00e1 xanh\u2026
Vitamin C<\/p>\n\n\n\n

Gi\u00fap cung c\u1ea5p s\u1ef1 h\u1ed7 tr\u1ee3 cho h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch v\u00e0 gi\u00fap t\u00e1i t\u1ea1o m\u00f4 li\u00ean k\u1ebft.C\u00f3 trong c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y nh\u01b0 cam, d\u00e2u, kiwi v\u00e0 rau c\u1ee7 nh\u01b0 c\u00e0 chua, c\u1ea3i xanh.C\u00f3 trong c\u00e1c th\u1ef1c ph\u1ea9m nh\u01b0 h\u1ea1t h\u1ea1ch, h\u1ea1t \u00f3c ch\u00f3, v\u00e0 d\u1ea7u h\u1ea1t \u00f3c ch\u00f3.
Vitamin D:<\/p>\n\n\n\n

H\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng v\u00e0 c\u01a1, gi\u00fap c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n.C\u00f3 trong th\u1ef1c ph\u1ea9m nh\u01b0 c\u00e1 h\u1ed3i, m\u1ee1 c\u00e1, tr\u1ee9ng v\u00e0 n\u1eafng m\u1eb7t tr\u1eddi.
V\u1eady t\u1ea1i sao \u0103n th\u1ef1c ph\u1ea9m v\u1eabn l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 cung c\u1ea5p d\u01b0\u1ee1ng ch\u1ea5t cho c\u01a1 th\u1ec3?
M\u1eb7c d\u00f9 hi\u1ec7n nay vi\u1ec7c mua c\u00e1c lo\u1ea1i vitamin d\u00e0nh cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 l\u00e0 kh\u00e1 d\u1ec5, tuy nhi\u00ean th\u1ef1c ph\u1ea9m lu\u00f4n l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng t\u1ed1t nh\u1ea5t. Ch\u00fang ta \u0111ang s\u1ed1ng \u1edf th\u1eddi \u0111\u1ea1i m\u00e0 m\u1ed9t vi\u00ean nang b\u1ed5 sung c\u00f3 th\u1ec3 cung c\u1ea5p nh\u1eefng g\u00ec m\u00e0 c\u01a1 th\u1ec3 ta th\u1ef1c s\u1ef1 c\u1ea7n thay v\u00ec \u0103n c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c.
V\u00ec v\u1eady n\u1ebfu th\u1ef1c s\u1ef1 l\u1ef1a ch\u1ecdn v\u00e0 ngu\u1ed3n l\u1ef1c, h\u00e3y c\u1ed1 g\u1eafng d\u00f9ng th\u1eadt nhi\u1ec1u vitamin v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 nh\u00e9.<\/p>","protected":false},"excerpt":{"rendered":"

8 lo\u1ea1i Vitamin v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t gi\u00fap t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c ch\u1ea1y b\u1ed9 Hi\u1ec7n nay tr\u00ean th\u1ecb tr\u01b0\u1eddng c\u00f3 r\u1ea5t nhi\u1ec1u lo\u1ea1i vitamin v\u00e0 c\u00e1c lo\u1ea1i ch\u1ea5t dinh d\u01b0\u1ee1ng d\u00e0nh cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, c\u00e1c lo\u1ea1i vitamin gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ph\u00f2ng ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng. L\u00e0 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean […]<\/p>","protected":false},"author":1,"featured_media":245,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n8 lo\u1ea1i vitamin v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t gi\u00fap t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c ch\u1ea1y b\u1ed9 - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"c\u00e1c lo\u1ea1i ch\u1ea5t dinh d\u01b0\u1ee1ng d\u00e0nh cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, c\u00e1c lo\u1ea1i vitamin gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ph\u00f2ng ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng.\" \/>\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\/8-loai-vitamin-va-duong-chat-giup-toi-uu-hoa-viec-chay-bo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 lo\u1ea1i vitamin v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t gi\u00fap t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c ch\u1ea1y b\u1ed9 - 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