M\u1ed9t qu\u1ea3 chu\u1ed1i<\/strong> ch\u1ec9 kho\u1ea3ng 105 calo nh\u01b0ng ch\u1ee9a \u0111\u1ebfn 12% l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 khuy\u1ebfn c\u00e1o m\u1ed7i ng\u00e0y. Ch\u1ea5t x\u01a1 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng cho s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ti\u00eau h\u00f3a. \u0102n m\u1ed9t l\u01b0\u1ee3ng l\u1edbn ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 b\u1ec7nh tim v\u00e0 th\u1eadm ch\u00ed l\u00e0 m\u1ed9t s\u1ed1 lo\u1ea1i ung th\u01b0.<\/p>\r\nM\u1eb7t kh\u00e1c, ch\u1ea5t x\u01a1 c\u0169ng gi\u00fap duy tr\u00ec tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean 252 ph\u1ee5 n\u1eef trong su\u1ed1t 20 th\u00e1ng cho th\u1ea5y r\u1eb1ng c\u1ee9 m\u1ed7i 1 gam ch\u1ea5t x\u01a1 h\u1ecd \u0103n m\u1ed7i ng\u00e0y, tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 s\u1ebd gi\u1ea3m 0.25kg.<\/p>\r\n
L\u00fd do \u0111\u01b0\u1ee3c gi\u1ea3i th\u00edch, ch\u1ea5t x\u01a1 khi\u1ebfn cho b\u1ea1n c\u1ea3m th\u1ea5y no l\u00e2u h\u01a1n v\u00e0 gi\u00fap gi\u1ea3m l\u01b0\u1ee3ng calorie ti\u00eau th\u1ee5 trong m\u1ed9t th\u1eddi gian d\u00e0i.<\/p>\r\n
Nh\u1edd s\u1edf h\u1eefu h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng c\u00e2n \u0111\u1ed1i t\u1ef1 nhi\u00ean, chu\u1ed1i<\/strong> t\u1eebng \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 \u201clo\u1ea1i qu\u1ea3 th\u1ea7n k\u1ef3\u201d. (\u1ea2nh: ngu\u1ed3n Internet).<\/p>\r\nL\u1ee3i \u00edch tuy\u1ec7t v\u1eddi t\u1eeb vi\u1ec7c s\u1eed d\u1ee5ng b\u1ed9t chu\u1ed1i m\u1ed7i ng\u00e0y<\/strong><\/strong><\/h5>\r\n1, Gi\u00fap tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t lu\u00f4n kh\u1ecfe m\u1ea1nh, ph\u1ea5n ch\u1ea5n:<\/em><\/u><\/em><\/strong><\/p>\r\nChu\u1ed1i<\/strong> n\u1ed5i ti\u1ebfng v\u1edbi h\u00e0m l\u01b0\u1ee3ng Kali phong ph\u00fa. Vi ch\u1ea5t n\u00e0y c\u00f3 c\u00f4ng d\u1ee5ng cung c\u1ea5p v\u00e0 kh\u00f4i ph\u1ee5c n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3.<\/p>\r\nCh\u1ec9 c\u1ea7n \u0103n hai qu\u1ea3 chu\u1ed1i<\/strong> m\u1ed7i ng\u00e0y, c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c \u201cn\u1ea1p\u201d ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u0111\u1ee7 \u0111\u1ec3 ch\u00fang ta duy tr\u00ec v\u1eadn \u0111\u1ed9ng m\u1ea1nh li\u00ean t\u1ee5c trong v\u00f2ng 90 ph\u00fat.<\/p>\r\n\u0110\u1eb7c bi\u1ec7t, chu\u1ed1i<\/strong> c\u00f2n s\u1edf h\u1eefu h\u00e0m l\u01b0\u1ee3ng cao ch\u1ea5t tryptophan, gi\u00fap b\u1ea1n v\u01b0\u1ee3t qua stress v\u00e0 gi\u1ea3m nguy c\u01a1 tr\u1ea7m c\u1ea3m. Khi \u0111i v\u00e0o c\u01a1 th\u1ec3, ch\u1ea5t n\u00e0y s\u1ebd \u0111\u01b0\u1ee3c chuy\u1ec3n \u0111\u1ed5i th\u00e0nh serotonin \u2013 m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh, nh\u1eb1m \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng, mang l\u1ea1i tr\u1ea1ng th\u00e1i h\u1ea1nh ph\u00fac cho con ng\u01b0\u1eddi.<\/p>\r\nChu\u1ed1i<\/strong> l\u00e0 lo\u1ea1i qu\u1ea3 c\u00f3 c\u00f4ng d\u1ee5ng tuy\u1ec7t v\u1eddi v\u1edbi c\u1ea3 tinh th\u1ea7n v\u00e0 th\u1ec3 ch\u1ea5t. (\u1ea2nh: ngu\u1ed3n Internet).<\/p>\r\n2, C\u1ea3i thi\u1ec7n d\u1ea1 d\u00e0y, nhu\u1eadn tr\u00e0ng th\u00f4ng ti\u1ec7n:<\/em><\/u><\/em><\/strong><\/p>\r\nN\u1ed5i ti\u1ebfng v\u1edbi c\u00f4ng d\u1ee5ng tr\u1ecb t\u00e1o b\u00f3n, chu\u1ed1i<\/strong> c\u00f2n \u0111\u01b0\u1ee3c bi\u1ebft t\u1edbi nh\u01b0 \u201cth\u1ea7n d\u01b0\u1ee3c t\u1ef1 nhi\u00ean\u201d d\u00e0nh cho h\u1ec7 ti\u00eau h\u00f3a.<\/p>\r\nC\u00f9ng v\u1edbi \u0111\u00f3, lo\u1ea1i qu\u1ea3 n\u00e0y c\u00f2n h\u1ed7 tr\u1ee3 tr\u1ecb b\u1ec7nh \u0111au d\u1ea1 d\u00e0y, lo\u00e9t d\u1ea1 d\u00e0y, tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y. Nguy\u00ean nh\u00e2n l\u00e0 b\u1edfi chu\u1ed1i<\/strong> c\u00f3 t\u00e1c d\u1ee5ng k\u00edch th\u00edch t\u00e1i t\u1ea1o ni\u00eam m\u1ea1c d\u1ea1, t\u0103ng ti\u1ebft d\u1ecbch nh\u1ea7y, gi\u1ea3m acid t\u1ea1i nh\u1eefng ch\u1ed7 lo\u00e9t v\u00e0 l\u00e0m l\u00e0nh c\u00e1c v\u1ebft lo\u00e9t c\u1ee7a c\u01a1 quan n\u00e0y.<\/p>\r\n3, Gi\u1ea3m huy\u1ebft \u00e1p, t\u1ed1t cho tim m\u1ea1ch:<\/em><\/u><\/em><\/strong><\/p>\r\nCh\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u kali v\u00e0 \u00edt natri c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 huy\u1ebft \u00e1p cao v\u00e0 \u0111\u1ed9t qu\u1ef5. Trong khi \u0111\u00f3, chu\u1ed1i l\u00e0 lo\u1ea1i qu\u1ea3 hi\u1ebfm hoi h\u1ed9i t\u1ee5 \u0111\u1ee7 hai y\u1ebfu t\u1ed1 n\u00e0y.<\/p>\r\n
Chu\u1ed1i<\/strong> c\u00f2n l\u00e0 ngu\u1ed3n cung c\u1ea5p tuy\u1ec7t v\u1eddi vitamin B6. Theo Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch M\u1ef9, vitamin B6 gi\u00fap ph\u00e1 v\u1ee1 m\u1ed9t lo\u1ea1i axit amin m\u00e0 c\u00e1c ch\u1ea5t n\u00e0y \u1edf n\u1ed3ng \u0111\u1ed9 cao c\u00f3 li\u00ean quan \u0111\u1ebfn nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch.<\/p>\r\n4, B\u1ed5 sung dinh d\u01b0\u1ee1ng v\u00e0 t\u0103ng c\u01b0\u1eddng\u00a0<\/em><\/u><\/em>mi\u1ec5n d\u1ecbch<\/em><\/u><\/em>:<\/em><\/u><\/em><\/strong><\/p>\r\nChu\u1ed1i<\/strong> c\u00f3 kh\u1ea3 n\u0103ng cung c\u1ea5p ch\u1ea5t s\u1eaft, k\u00edch th\u00edch s\u1ea3n sinh c\u00e1c t\u1ebf b\u00e0o h\u1ed3ng c\u1ea7u v\u00e0 hemoglobin, \u0111\u1ed3ng th\u1eddi th\u00fac \u0111\u1ea9y v\u1eadn chuy\u1ec3n dinh d\u01b0\u1ee1ng \u0111\u1ebfn to\u00e0n c\u01a1 th\u1ec3.<\/p>\r\nC\u00e1c chuy\u00ean gia y t\u1ebf c\u00f2n cho r\u1eb1ng, \u0103n chu\u1ed1i<\/strong> c\u00f3 th\u1ec3 gi\u00fap h\u1ea1 th\u00e2n thi\u1ec7t v\u00e0 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y m\u00e1t h\u01a1n. V\u00ec v\u1eady, lo\u1ea1i qu\u1ea3 n\u00e0y \u0111\u1eb7c bi\u1ec7t t\u1ed1t v\u1edbi ng\u01b0\u1eddi b\u1ec7nh \u0111ang b\u1ecb s\u1ed1t.<\/p>\r\n5, C\u1ea3i thi\u1ec7n h\u1ec7 th\u1ea7n kinh, \u0111i\u1ec1u h\u00f2a kinh nguy\u1ec7t:<\/em><\/u><\/em><\/strong><\/p>\r\nTrong chu\u1ed1i<\/strong> c\u00f3 ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng phong ph\u00fa vitamin B, gi\u00fap \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft, t\u1eeb \u0111\u00f3 xoa d\u1ecbu h\u1ec7 th\u1ea7n kinh, c\u00f3 t\u00e1c d\u1ee5ng c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea3m \u00e1p l\u1ef1c, gi\u00fap ch\u00fang ta gi\u1eef b\u00ecnh t\u0129nh, th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3.<\/p>\r\nN\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi hay b\u1ecb stress, th\u01b0\u1eddng xuy\u00ean x\u00fac \u0111\u1ed9ng m\u1ea1nh hay bu\u1ed3n b\u1ef1c qu\u00e1 \u0111\u1ed9, th\u00ec \u0111\u00e2y ch\u00ednh l\u00e0 l\u00ed do v\u00ec sao b\u1ea1n n\u00ean \u0103n 2-3 qu\u1ea3 chu\u1ed1i<\/strong> m\u1ed7i ng\u00e0y.<\/p>\r\nNgo\u00e0i ra, c\u00e1c vitamin B6 c\u00f3 trong chu\u1ed1i v\u00f4 c\u00f9ng c\u1ea7n thi\u1ebft cho vi\u1ec7c ti\u1ebft c\u00e1c hormone \u0111i\u1ec1u ch\u1ec9nh s\u1ef1 r\u1ee5ng tr\u1ee9ng. \u0102n nhi\u1ec1u chu\u1ed1i<\/strong> c\u0169ng gi\u00fap ch\u1ecb em ph\u1ee5 n\u1eef c\u00f3 kinh nguy\u1ec7t \u0111\u1ec1u \u0111\u1eb7n.<\/p>\r\nChu\u1ed1i<\/strong> v\u1eeba l\u00e0 \u201cth\u1ea7n d\u01b0\u1ee3c\u201d d\u01b0\u1ee1ng nhan, v\u1eeba c\u00f3 t\u00e1c d\u1ee5ng c\u1ea3i thi\u1ec7n t\u00e2m sinh l\u00fd cho ph\u00e1i \u0111\u1eb9p. (\u1ea2nh: ngu\u1ed3n Internet).<\/p>\r\n6, H\u1ed7 tr\u1ee3\u00a0<\/em><\/u><\/em>gi\u1ea3m c\u00e2n<\/em><\/u><\/em>:<\/em><\/u><\/em><\/strong><\/p>\r\nC\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng kh\u1eb3ng \u0111inh, m\u1ed9t qu\u1ea3 chu\u1ed1i<\/strong> c\u00f3 th\u1ec3 cung c\u1ea5p x\u1ea5p x\u1ec9 10% h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 c\u1ea7n thi\u1ebft h\u1eb1ng ng\u00e0y. Ch\u01b0a d\u1eebng l\u1ea1i \u1edf \u0111\u00f3, chu\u1ed1i<\/strong> gi\u00fap ki\u1ec1m ch\u1ebf c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 duy tr\u00ec l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u \u1edf m\u1ee9c \u1ed5n \u0111\u1ecbnh, gi\u00fap gi\u1ea3m\u00a0c\u00e2n<\/strong><\/a>.<\/p>\r\n7, N\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n:<\/em><\/u><\/em><\/strong><\/p>\r\nN\u1ebfu b\u1ea1n \u0111ang mu\u1ed1n t\u00ecm m\u1ed9t m\u00f3n qu\u00e0 v\u1eb7t \u0111\u1ec3 l\u00f3t d\u1ea1 tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp th\u1ec3 thao, chu\u1ed1i<\/strong> ch\u00ednh l\u00e0 \u1ee9ng c\u1eed vi\u00ean h\u00e0ng \u0111\u1ea7u.<\/p>\r\nChu\u1ed1i<\/strong> l\u00e0 ngu\u1ed3n cung carbohydrate l\u00e0nh m\u1ea1nh cho t\u1eadp luy\u1ec7n, th\u1eadm ch\u00ed c\u00f3 t\u00e1c d\u1ee5ng t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi n\u01b0\u1edbc t\u0103ng l\u1ef1c cho ng\u01b0\u1eddi t\u1eadp th\u1ec3 thao.<\/p>\r\nL\u01b0\u1ee3ng carbohydrate \u0111\u01a1n trong chu\u1ed1i nhanh ch\u00f3ng \u0111\u01b0\u1ee3c chuy\u1ec3n th\u00e0nh n\u0103ng l\u01b0\u1ee3ng cho ng\u01b0\u1eddi t\u1eadp. H\u01a1n n\u1eefa, l\u01b0\u1ee3ng kali d\u1ed3i d\u00e0o t\u1eeb lo\u1ea1i qu\u1ea3 n\u00e0y c\u00f2n ng\u0103n ch\u1eb7n t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc.<\/p>\r\n
Kh\u00f4ng ch\u1ec9 s\u1edf h\u1eefu c\u00f4ng n\u0103ng t\u01b0\u01a1ng t\u1ef1, trong chu\u1ed1i c\u00f3 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng qu\u00fd gi\u00e1 kh\u00e1c nh\u01b0 c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, ch\u1ea5t x\u01a1, vitamin B-6 m\u00e0 n\u01b0\u1edbc t\u0103ng l\u1ef1c kh\u00f4ng h\u1ec1 c\u00f3.<\/p>\r\n
Nh\u1eefng t\u00e1c d\u1ee5ng \u201ckh\u00f4ng ai ng\u1edd\u201d c\u1ee7a chu\u1ed1i<\/strong><\/strong><\/h4>\r\n