{"id":2608,"date":"2024-06-05T19:33:10","date_gmt":"2024-06-05T12:33:10","guid":{"rendered":"https:\/\/360sport.com.vn\/?p=2608"},"modified":"2024-06-05T19:33:10","modified_gmt":"2024-06-05T12:33:10","slug":"cach-lam-cho-co-the-luon-trong-trang-thai-nang-luong-cao","status":"publish","type":"post","link":"https:\/\/360sport.com.vn\/?p=2608","title":{"rendered":"C\u00e1ch l\u00e0m cho c\u01a1 th\u1ec3 lu\u00f4n trong tr\u1ea1ng th\u00e1i n\u0103ng l\u01b0\u1ee3ng cao"},"content":{"rendered":"

N\u1ebfu c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i v\u00e0 l\u00e0m vi\u1ec7c k\u00e9m hi\u1ec7u qu\u1ea3 sau b\u1eefa tr\u01b0a, h\u00e3y th\u1eed 7 c\u00e1ch d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 lu\u00f4n c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/span><\/p>\n

Trong cu\u1ed9c s\u1ed1ng, ai c\u0169ng \u0111\u1ec1u c\u00f3 nh\u1eefng kho\u1ea3ng th\u1eddi gian c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u1ec1 c\u1ea3 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n, khi\u1ebfn cho n\u0103ng su\u1ea5t lao \u0111\u1ed9ng gi\u1ea3m s\u00fat. Tuy nhi\u00ean, c\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch \u0111\u1ec3 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng gi\u00fap trong su\u1ed1t m\u1ed9t ng\u00e0y d\u00e0i, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 7 ph\u01b0\u01a1ng th\u1ee9c \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 lu\u00f4n t\u1ec9nh t\u00e1o v\u00e0 ph\u1ea5n ch\u1ea5n \u1edf m\u1ecdi th\u1eddi \u0111i\u1ec3m.<\/span><\/p>\n

3 ti\u1ebfng \u0103n m\u1ed9t b\u1eefa<\/b><\/h2>\n

Ti\u1ebfn s\u0129 Elizabeth DeRobertis \u2013 chuy\u00ean gia dinh d\u01b0\u1ee1ng t\u1edbi t\u1eeb B\u1ec7nh vi\u1ec7n White Plains (New York, M\u1ef9) chia s\u1ebb, c\u01a1 th\u1ec3 ng\u01b0\u1eddi c\u1ea3m th\u1ea5y \u0111\u01b0\u1ee3c ti\u1ebfp th\u00eam n\u0103ng l\u01b0\u1ee3ng b\u1eb1ng m\u1ed9t b\u1eefa \u0103n sau khi ho\u1ea1t \u0111\u1ed9ng 3 ti\u1ebfng \u0111\u1ed3ng h\u1ed3. Do \u0111\u00f3, n\u1ebfu b\u1ea1n b\u1ecf b\u1eefa s\u00e1ng hay b\u1eefa tr\u01b0a, m\u1ee9c n\u0103ng l\u01b0\u1ee3ng s\u1ebd b\u1ecb s\u1ee5t gi\u1ea3m nghi\u00eam tr\u1ecdng, d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng u\u1ec3 o\u1ea3i v\u00e0 m\u1ea5t t\u1eadp trung.<\/span><\/p>\n

\u201cT\u00f4i th\u01b0\u1eddng khuy\u1ebfn ngh\u1ecb r\u1eb1ng m\u1ed9t ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng n\u00ean b\u1ed5 sung th\u1ef1c ph\u1ea9m nhi\u1ec1u l\u1ea7n trong ng\u00e0y, m\u1ed7i b\u1eefa c\u00e1ch nhau t\u1eeb 3-4 ti\u1ebfng. Tuy nhi\u00ean, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i l\u1eafng nghe t\u00edn hi\u1ec7u c\u1ee7a ch\u00ednh c\u01a1 th\u1ec3 \u0111\u1ec3 x\u00e1c m\u1ee9c \u0111\u1ed9 ti\u00eau th\u1ee5 th\u1ee9c \u0103n. N\u1ebfu b\u1ea1n v\u1eadn \u0111\u1ed9ng nhi\u1ec1u, c\u01a1n \u0111\u00f3i s\u1ebd t\u00ecm \u0111\u1ebfn nhanh h\u01a1n. V\u00ec th\u1ebf, nh\u1eefng ai t\u1eadp th\u1ec3 thao hay lao \u0111\u1ed9ng ch\u00e2n tay s\u1ebd ph\u1ea3i \u0103n th\u01b0\u1eddng xuy\u00ean h\u01a1n, ch\u1eb3ng h\u1ea1n c\u1ee9 c\u00e1ch 2 ti\u1ebfng th\u00eam m\u1ed9t b\u1eefa\u201d \u2013 Ti\u1ebfn s\u0129 DeRobertis cho hay<\/span><\/p>\n

C\u00f3 m\u1ed9t b\u1eefa s\u00e1ng gi\u00e0u protein<\/b><\/h2>\n

C\u00e1c nh\u00e0 khoa h\u1ecdc kh\u1eb3ng \u0111\u1ecbnh, m\u1ed9t b\u1eefa s\u00e1ng ch\u1ee9a nhi\u1ec1u protein l\u00e0nh m\u1ea1nh s\u1ebd mang l\u1ea1i nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 ch\u00e0o \u0111\u00f3n m\u1ed9t ng\u00e0y m\u1edbi. Cu\u1ed9c kh\u1ea3o s\u00e1t quy m\u00f4 l\u1edbn t\u1ea1i M\u1ef9 \u0111\u1ea7u n\u0103m 2021 cho th\u1ea5y m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u00f3i quen ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m gi\u00e0u protein v\u00e0o b\u1eefa s\u00e1ng (nh\u01b0 ng\u0169 c\u1ed1c, tr\u1ee9ng, s\u1eefa) l\u00e0m vi\u1ec7c n\u0103ng su\u1ea5t h\u01a1n cho khi \u0103n b\u1eefa ti\u1ebfp theo.<\/span><\/p>\n

N\u1ebfu c\u1ea3m th\u1ea5y c\u00e1c m\u00f3n \u0103n tr\u00ean qu\u00e1 n\u1eb7ng n\u1ec1 khi m\u1edbi th\u1ee9c d\u1eady, b\u1ea1n c\u00f3 th\u1ec3 bi\u1ebfn t\u1ea5u m\u1ed9t ch\u00fat nh\u01b0 vi\u1ec7c \u0103n m\u1ed9t qu\u1ea3 t\u00e1o k\u00e8m b\u01a1 l\u1ea1c hay s\u1eefa chua v\u1edbi hoa qu\u1ea3 t\u01b0\u01a1i.<\/span><\/p>\n

\"\"<\/p>\n

\u0102n nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1<\/b><\/h2>\n

Nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1 nh\u01b0 tr\u00e1i c\u00e2y, rau c\u1ee7 v\u00e0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t l\u00e0 ngu\u1ed3n cung carbohydrat d\u1ed3i d\u00e0o v\u00e0 nhanh ch\u00f3ng nh\u1ea5t cho c\u01a1 th\u1ec3. Kh\u00f4ng nh\u1eefng v\u1eady, so v\u1edbi nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng v\u1edbi l\u01b0\u1ee3ng protein t\u01b0\u01a1ng \u0111\u01b0\u01a1ng, c\u00e1c th\u1ef1c ph\u1ea7m gi\u00e0u ch\u1ea5t x\u01a1 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng trong c\u01a1 th\u1ec3 m\u1ed9t th\u1eddi gian d\u00e0i h\u01a1n.<\/span><\/p>\n

Ngo\u00e0i ra, c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 carbohydrat tinh ch\u1ebf m\u00e0 thi\u1ebfu ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 g\u00e2y ra hi\u1ec7n t\u01b0\u1ee3ng h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft, khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f4ng c\u00f2n s\u1ee9c l\u1ef1c \u0111\u1ec3 l\u00e0m b\u1ea5t k\u1ef3 vi\u1ec7c g\u00ec. \u0110\u1ec3 kh\u00f4ng r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng n\u00e0y, ch\u00e1o y\u1ebfn m\u1ea1ch v\u00e0 c\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng n\u00ean \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o th\u1ef1c \u0111\u01a1n h\u00e0ng ng\u00e0y.<\/span><\/p>\n

\u0102n v\u1eb7t m\u1ed9t c\u00e1ch th\u00f4ng minh<\/b><\/h2>\n

C\u00e1ch d\u1ec5 d\u00e0ng v\u00e0 tho\u1ea3i m\u00e1i nh\u1ea5t \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o n\u0103ng l\u01b0\u1ee3ng su\u1ed1t c\u1ea3 ng\u00e0y l\u00e0 ch\u1ecdn nh\u1eefng m\u00f3n \u0103n v\u1eb7t gi\u00e0u dinh d\u01b0\u1ee1ng nh\u01b0ng v\u1eabn ngon mi\u1ec7ng. N\u1ebfu c\u00f3 2 m\u00f3n \u0111\u1ed3 \u0103n v\u1eb7t mang l\u01b0\u1ee3ng calo nh\u01b0 nhau, th\u00ec th\u1ee9 c\u00f3 nhi\u1ec1u protein v\u00e0 nhi\u1ec1u ch\u1ea5t x\u01a1 h\u01a1n s\u1ebd cung c\u1ea5p nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n.<\/span><\/p>\n

\u0110\u1ec3 d\u1ec5 h\u00ecnh dung, h\u00e3y so s\u00e1nh 100g khoai t\u00e2y chi\u00ean v\u1edbi 100g ng\u0169 c\u1ed1c hay s\u1eefa chua tr\u00e1i c\u00e2y, nh\u1eefng th\u1ee9 n\u00e0y mang l\u01b0\u1ee3ng calo b\u1eb1ng nhau, nh\u01b0ng mang l\u1ea1i t\u00e1c \u0111\u1ed9ng t\u1edbi s\u1ee9c kh\u1ecfe ho\u00e0n to\u00e0n tr\u00e1i ng\u01b0\u1ee3c.<\/span><\/p>\n

U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc<\/b><\/h2>\n

C\u00e1c b\u00e1c s\u0129 c\u1ea3nh b\u00e1o, m\u1ed9t c\u01a1 th\u1ec3 kh\u00f4ng \u0111\u1ee7 n\u01b0\u1edbc s\u1ebd khi\u1ebfn cho tim ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n \u0111\u1ec3 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh l\u01b0u th\u00f4ng m\u00e1u, g\u00e2y ra tr\u1ea1ng th\u00e1i m\u1ec7t m\u1ecfi v\u00e0 m\u1ea5t t\u1eadp trung. Ngo\u00e0i ra, t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc c\u0169ng c\u1ea3n tr\u1edf s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t khi\u1ebfn cho tinh th\u1ea7n c\u1ee7a con ng\u01b0\u1eddi tr\u1edf n\u00ean m\u1ea5t b\u00ecnh t\u0129nh v\u00e0 d\u1ec5 n\u1ed5i n\u00f3ng h\u01a1n.<\/span><\/p>\n

V\u00ec v\u1eady, h\u00e3y ch\u0103m ch\u1ec9 u\u1ed1ng n\u01b0\u1edbc h\u01a1n, \u0111\u1eebng ch\u1ec9 u\u1ed1ng khi c\u00f3 c\u1ea3m gi\u00e1c kh\u00e1t, b\u1edfi khi \u0111\u00f3 c\u01a1 th\u1ec3 \u0111\u00e3 r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng thi\u1ebfu n\u01b0\u1edbc. \u0110\u1ec3 d\u1ec5 theo d\u00f5i, m\u1ed9t ng\u01b0\u1eddi u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc s\u1ebd \u0111i v\u1ec7 sinh m\u1ed9t l\u1ea7n sau 2 ti\u1ebfng, v\u00e0 n\u01b0\u1edbc ti\u1ec3u c\u1ee7a h\u1ecd kh\u00f4ng c\u00f3 m\u00e0u v\u00e0ng \u0111\u1eadm.<\/span><\/p>\n

\"\"<\/p>\n

 <\/p>\n

Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/b><\/h2>\n

M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p v\u00f4 c\u00f9ng \u0111\u01a1n gi\u1ea3n, ng\u1ee7 m\u1ed9t gi\u1ea5c \u0111\u1ee7 s\u00e2u v\u00e0 tho\u1ea3i m\u00e1i s\u1ebd \u0111em l\u1ea1i m\u1ed9t c\u01a1 th\u1ec3 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u c\u00f2n ch\u1ec9 ra r\u1eb1ng, thi\u1ebfu ng\u1ee7 c\u00f3 th\u1ec3 l\u00e0m gia t\u0103ng t\u00ecnh tr\u1ea1ng t\u1ebf b\u00e0o kh\u00e1ng insulin (d\u1eabn \u0111\u1ebfn b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng) hay r\u1ed1i lo\u1ea1n qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a glucose, g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a.<\/span><\/p>\n

C\u00e1c nh\u00e0 khoa h\u1ecdc cho bi\u1ebft, m\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u1ea7n ng\u1ee7 t\u1eeb 7-9 ti\u1ebfng m\u1ed7i ng\u00e0y, nh\u01b0ng v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 ng\u01b0\u1eddi lao \u0111\u1ed9ng ch\u00e2n tay, con s\u1ed1 n\u00e0y nhi\u1ec1u h\u01a1n t\u1eeb 1-2 ti\u1ebfng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 th\u1eddi gian h\u1ed3i ph\u1ee5c.<\/span><\/p>\n

Tr\u00e1nh nh\u1eefng th\u1ee9 c\u00f3 nhi\u1ec1u caffein<\/b><\/h2>\n

Th\u1ef1c ph\u1ea9m hay \u0111\u1ed3 u\u1ed1ng c\u00f3 ch\u1ee9a caffein c\u00f3 th\u1ec3 gi\u00fap tr\u00ed \u00f3c v\u00e0 c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh h\u01a1n trong m\u1ed9t th\u1eddi gian ng\u1eafn, nh\u01b0ng ngay sau \u0111\u00f3 l\u00e0m c\u1ea3m gi\u00e1c tr\u00ec tr\u1ec7 v\u00e0 m\u1ec7t m\u1ecfi \u1eadp t\u1edbi.<\/span><\/p>\n

Ti\u1ebfn s\u0129 De Robertis cho bi\u1ebft, \u201cL\u01b0\u1ee3ng caffein ti\u00eau th\u1ee5 h\u1ee3p l\u00fd v\u1edbi m\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh l\u00e0 kho\u1ea3ng 200-300 miligram m\u1ed7i ng\u00e0y, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi hai t\u00e1ch c\u00e0 ph\u00ea c\u1ee1 v\u1eeba. Kh\u00f4ng c\u00f3 g\u00ec sai khi kh\u1edfi \u0111\u1ed9ng ng\u00e0y m\u1edbi v\u1edbi m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea, nh\u01b0ng n\u1ebfu ph\u1ea3i d\u1ef1a v\u00e0o ch\u00fang \u0111\u1ec3 duy tr\u00ec s\u1ef1 t\u1ec9nh t\u00e1o, b\u1ea1n c\u1ea7n thay \u0111\u1ed5i th\u00f3i quen sinh ho\u1ea1t ng\u00e0y l\u1eadp t\u1ee9c\u201d<\/span><\/p>\n

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

N\u1ebfu c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i v\u00e0 l\u00e0m vi\u1ec7c k\u00e9m hi\u1ec7u qu\u1ea3 sau b\u1eefa tr\u01b0a, h\u00e3y th\u1eed 7 c\u00e1ch d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 lu\u00f4n c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng. Trong cu\u1ed9c s\u1ed1ng, ai c\u0169ng \u0111\u1ec1u c\u00f3 nh\u1eefng kho\u1ea3ng th\u1eddi gian c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u1ec1 c\u1ea3 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n, khi\u1ebfn cho n\u0103ng su\u1ea5t lao […]\n","protected":false},"author":1,"featured_media":2564,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1,49,22],"tags":[],"class_list":["post-2608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cham-soc","category-huong-dan-mua-hang","category-nhip-song-360-sport"],"_links":{"self":[{"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/posts\/2608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2608"}],"version-history":[{"count":0,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/wp\/v2\/posts\/2608\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=\/"}],"wp:attachment":[{"href":"https:\/\/360sport.com.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/360sport.com.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}