{"id":2275,"date":"2024-07-07T13:35:21","date_gmt":"2024-07-07T06:35:21","guid":{"rendered":"https:\/\/thuanchay.vn\/congdong\/?p=2275"},"modified":"2024-07-07T13:36:20","modified_gmt":"2024-07-07T06:36:20","slug":"cach-bo-sung-sat-hieu-qua-cho-nguoi-an-chay","status":"publish","type":"post","link":"https:\/\/thuanchay.vn\/congdong\/cach-bo-sung-sat-hieu-qua-cho-nguoi-an-chay\/","title":{"rendered":"C\u00e1ch B\u1ed5 Sung S\u1eaft Hi\u1ec7u Qu\u1ea3 Cho Ng\u01b0\u1eddi \u0102n Chay"},"content":{"rendered":"\n

Ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay \u0111ang ng\u00e0y c\u00e0ng ph\u1ed5 bi\u1ebfn tr\u00ean to\u00e0n th\u1ebf gi\u1edbi nh\u1edd nh\u1eefng l\u1ee3i \u00edch v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 m\u00f4i tr\u01b0\u1eddng. Tuy nhi\u00ean, m\u1ed9t trong nh\u1eefng th\u00e1ch th\u1ee9c l\u1edbn nh\u1ea5t \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi \u0103n chay l\u00e0 nguy c\u01a1 thi\u1ebfu s\u1eaft. B\u00e0i vi\u1ebft Thu\u1ea7n Chay<\/a> s\u1ebd ph\u00e2n t\u00edch nguy\u00ean nh\u00e2n ng\u01b0\u1eddi \u0103n chay d\u1ec5 thi\u1ebfu s\u1eaft v\u00e0 cung c\u1ea5p nh\u1eefng gi\u1ea3i ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 b\u1ed5 sung s\u1eaft.<\/p>\n\n\n\n

V\u00ec sao ng\u01b0\u1eddi \u0103n chay d\u1ec5 thi\u1ebfu s\u1eaft?<\/strong><\/h2>\n\n\n\n

Ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay ch\u1ee7 y\u1ebfu d\u1ef1a v\u00e0o th\u1ef1c ph\u1ea9m t\u1eeb th\u1ef1c v\u1eadt, mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe nh\u1edd ch\u1ee9a \u00edt ch\u1ea5t b\u00e9o, calo v\u00e0 cholesterol, \u0111\u1ed3ng th\u1eddi gi\u00e0u ch\u1ea5t x\u01a1, vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a. Tuy nhi\u00ean, s\u1eaft, m\u1ed9t d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu, l\u1ea1i ch\u1ee7 y\u1ebfu c\u00f3 trong th\u1ef1c ph\u1ea9m \u0111\u1ed9ng v\u1eadt.<\/p>\n\n\n

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V\u00ec sao ng\u01b0\u1eddi \u0103n chay d\u1ec5 thi\u1ebfu s\u1eaft<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

S\u1eaft \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh t\u0103ng tr\u01b0\u1edfng c\u1ee7a c\u00e1c m\u00f4 v\u00e0 t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng h\u1ed3ng c\u1ea7u. Thi\u1ebfu s\u1eaft c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi, nh\u1ee9c \u0111\u1ea7u, kh\u00f3 t\u1eadp trung, nh\u1ecbp tim nhanh, h\u1ee5t h\u01a1i, t\u00f3c kh\u00f4, m\u00f3ng tay gi\u00f2n v\u00e0 d\u1ec5 b\u1ecb nhi\u1ec5m tr\u00f9ng. C\u00f3 hai lo\u1ea1i s\u1eaft trong th\u1ef1c ph\u1ea9m: s\u1eaft heme (c\u00f3 trong th\u1ef1c ph\u1ea9m \u0111\u1ed9ng v\u1eadt) v\u00e0 s\u1eaft non-heme (c\u00f3 trong th\u1ef1c ph\u1ea9m th\u1ef1c v\u1eadt). S\u1eaft heme \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 h\u1ea5p thu d\u1ec5 d\u00e0ng h\u01a1n s\u1eaft non-heme, do \u0111\u00f3, ng\u01b0\u1eddi \u0103n chay c\u00f3 nguy c\u01a1 thi\u1ebfu s\u1eaft cao h\u01a1n n\u1ebfu kh\u00f4ng ch\u00fa \u00fd b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7.<\/p>\n\n\n\n

C\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m gi\u00e0u s\u1eaft d\u00e0nh cho ng\u01b0\u1eddi \u0103n chay<\/strong><\/h2>\n\n\n\n

Rau<\/strong><\/h3>\n\n\n
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B\u1ed5 sung rau \u0111\u1ec3 th\u00eam s\u1eaft cho ng\u01b0\u1eddi \u0103n chay<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

C\u00e1c lo\u1ea1i rau l\u00e1 xanh \u0111\u1eadm nh\u01b0 rau bina, c\u1ea3i xo\u0103n, b\u00f4ng c\u1ea3i xanh v\u00e0 khoai t\u00e2y l\u00e0 nh\u1eefng ngu\u1ed3n cung c\u1ea5p s\u1eaft non-heme t\u1ed1t. D\u00f9 s\u1eaft non-heme kh\u00f3 h\u1ea5p thu h\u01a1n s\u1eaft heme, nh\u01b0ng c\u00e1c lo\u1ea1i rau n\u00e0y gi\u00e0u vitamin C, gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng h\u1ea5p thu s\u1eaft c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n

C\u00e1c lo\u1ea1i \u0111\u1eadu<\/strong><\/h3>\n\n\n
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B\u1ed5 sung th\u00eam \u0111\u1eadu gi\u00e0u s\u1eaft cho ng\u01b0\u1eddi \u0103n chay<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

\u0110\u1eadu n\u00e0nh, \u0111\u1eadu H\u00e0 Lan v\u00e0 \u0111\u1eadu l\u0103ng l\u00e0 nh\u1eefng ngu\u1ed3n cung c\u1ea5p s\u1eaft tuy\u1ec7t v\u1eddi. \u0110\u1eadu n\u00e0nh v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh ch\u1ee9a nhi\u1ec1u s\u1eaft. \u0110\u1eadu n\u00e0nh cung c\u1ea5p kho\u1ea3ng 9,9mg s\u1eaft m\u1ed7i c\u1ed1c, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 55% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y. \u0110\u1eadu l\u0103ng cung c\u1ea5p 6,6mg s\u1eaft m\u1ed7i c\u1ed1c n\u1ea5u ch\u00edn. \u0110\u1eadu \u0111\u1ecf v\u00e0 \u0111\u1eadu tr\u1eafng cung c\u1ea5p kho\u1ea3ng 5,2-6,6mg s\u1eaft m\u1ed7i c\u1ed1c n\u1ea5u ch\u00edn.<\/p>\n\n\n\n

C\u00e1c lo\u1ea1i h\u1ea1t<\/strong><\/h3>\n\n\n
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C\u00e1c lo\u1ea1i h\u1ea1t r\u1ea5t t\u1ed1t cho ng\u01b0\u1eddi \u0103n chay<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

C\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1t d\u1ebb c\u01b0\u1eddi v\u00e0 h\u1ea1t b\u00ed ng\u00f4 l\u00e0 ngu\u1ed3n th\u1ef1c v\u1eadt gi\u00e0u s\u1eaft. H\u1ea1t b\u00ed ng\u00f4 s\u1ed1ng ch\u1ee9a h\u01a1n 2mg s\u1eaft trong m\u1ed7i ch\u00e9n h\u1ea1t b\u00ed ng\u00f4 nguy\u00ean ch\u1ea5t, trong khi h\u1ea1t d\u1ebb c\u01b0\u1eddi l\u00e0 m\u1ed9t m\u00f3n \u0103n nh\u1eb9 gi\u00e0u s\u1eaft nh\u01b0ng \u00edt calo.<\/p>\n\n\n\n

Tr\u00e1i c\u00e2y<\/strong><\/h3>\n\n\n
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Tr\u00e1i c\u00e2y r\u1ea5t t\u1ed1t cho s\u1ee9c kho\u1ebb <\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

M\u1ed9t s\u1ed1 lo\u1ea1i tr\u00e1i c\u00e2y kh\u00f4 nh\u01b0 n\u01b0\u1edbc \u00e9p m\u1eadn kh\u00f4, qu\u1ea3 \u00f4 liu v\u00e0 d\u00e2u t\u1eb1m l\u00e0 nh\u1eefng ngu\u1ed3n cung c\u1ea5p s\u1eaft t\u1ed1t. N\u01b0\u1edbc \u00e9p m\u1eadn kh\u00f4 cung c\u1ea5p kho\u1ea3ng 2,9mg s\u1eaft m\u1ed7i c\u1ed1c, qu\u1ea3 \u00f4 liu \u0111en ch\u1ee9a kho\u1ea3ng 6,3mg s\u1eaft tr\u00ean 100g, v\u00e0 d\u00e2u t\u1eb1m cung c\u1ea5p kho\u1ea3ng 2,6mg s\u1eaft m\u1ed7i c\u1ed1c.<\/p>\n\n\n\n

Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t<\/strong><\/h3>\n\n\n
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Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t l\u00e0 ngu\u1ed3n b\u1ed5 sung s\u1eaft c\u1ea7n thi\u1ebft cho ng\u01b0\u1eddi \u0103n chay<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t th\u01b0\u1eddng ch\u1ee9a nhi\u1ec1u s\u1eaft h\u01a1n ng\u0169 c\u1ed1c tinh ch\u1ebf. Y\u1ebfn m\u1ea1ch l\u00e0 m\u1ed9t lo\u1ea1i ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t ph\u1ed5 bi\u1ebfn n\u00ean c\u00f3 trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u1ec3 b\u1ed5 sung s\u1eaft. M\u1ed9t c\u1ed1c y\u1ebfn m\u1ea1ch n\u1ea5u ch\u00edn ch\u1ee9a kho\u1ea3ng 1,2mg s\u1eaft, c\u00f9ng v\u1edbi m\u1ed9t l\u01b0\u1ee3ng t\u1ed1t protein th\u1ef1c v\u1eadt, ch\u1ea5t x\u01a1, magie, k\u1ebdm v\u00e0 folate.<\/p>\n\n\n\n

>> Xem th\u00eam: M\u1eadt T\u00e1o \u0110\u1ecf B\u1ed5 M\u00e1u Gi\u00e0u S\u1eaft <\/a><\/em><\/strong><\/p>\n\n\n\n

C\u00e1ch t\u0103ng c\u01b0\u1eddng h\u1ea5p thu s\u1eaft cho ng\u01b0\u1eddi \u0103n chay<\/strong><\/h2>\n\n\n\n

B\u1ed5 sung th\u1ef1c ph\u1ea9m gi\u00e0u Vitamin C<\/strong><\/h3>\n\n\n
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C\u00e1ch t\u0103ng c\u01b0\u1eddng th\u00eam s\u1eaft cho ng\u01b0\u1eddi \u0103n chay<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

Vitamin C c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u0103ng c\u01b0\u1eddng h\u1ea5p thu s\u1eaft non-heme. N\u00f3 thu gi\u1eef s\u1eaft non-heme v\u00e0 l\u01b0u tr\u1eef \u1edf d\u1ea1ng c\u01a1 th\u1ec3 d\u1ec5 h\u1ea5p thu h\u01a1n. \u0110\u1ec3 t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c b\u1ed5 sung s\u1eaft, ng\u01b0\u1eddi \u0103n chay n\u00ean k\u1ebft h\u1ee3p c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C trong b\u1eefa \u0103n h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n

K\u1ebft h\u1ee3p th\u1ef1c ph\u1ea9m \u0111\u00fang c\u00e1ch<\/strong><\/h3>\n\n\n
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K\u1ebft h\u1ee3p th\u1ef1c ph\u1ea9m \u0111\u00fang c\u00e1ch<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

Ng\u01b0\u1eddi \u0103n chay n\u00ean k\u1ebft h\u1ee3p th\u1ef1c ph\u1ea9m gi\u00e0u s\u1eaft v\u1edbi th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C nh\u01b0 tr\u00e1i c\u00e2y h\u1ecd cam qu\u00fdt, d\u01b0a, d\u00e2u t\u00e2y, kiwi, xo\u00e0i, \u0111u \u0111\u1ee7 v\u00e0 c\u00e1c lo\u1ea1i rau c\u00f3 l\u00e1 xanh \u0111\u1eadm. Vi\u1ec7c n\u00e0y s\u1ebd gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p thu s\u1eaft t\u1ed1t h\u01a1n.<\/p>\n\n\n\n

Tr\u00e1nh th\u1ef1c ph\u1ea9m \u1ee9c ch\u1ebf h\u1ea5p thu s\u1eaft<\/strong><\/h3>\n\n\n\n

M\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf h\u1ea5p thu s\u1eaft nh\u01b0 tr\u00e0, c\u00e0 ph\u00ea v\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u canxi. Ng\u01b0\u1eddi \u0103n chay n\u00ean h\u1ea1n ch\u1ebf ti\u00eau th\u1ee5 nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y c\u00f9ng b\u1eefa \u0103n gi\u00e0u s\u1eaft \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1eaft \u0111\u01b0\u1ee3c h\u1ea5p thu t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n

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

Ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 m\u00f4i tr\u01b0\u1eddng, nh\u01b0ng ng\u01b0\u1eddi \u0103n chay c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn vi\u1ec7c b\u1ed5 sung s\u1eaft \u0111\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng thi\u1ebfu h\u1ee5t. B\u1eb1ng c\u00e1ch l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m gi\u00e0u s\u1eaft t\u1eeb th\u1ef1c v\u1eadt v\u00e0 k\u1ebft h\u1ee3p ch\u00fang v\u1edbi th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C, ng\u01b0\u1eddi \u0103n chay c\u00f3 th\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 l\u01b0\u1ee3ng s\u1eaft c\u1ea7n thi\u1ebft. Vi\u1ec7c hi\u1ec3u r\u00f5 v\u1ec1 c\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m v\u00e0 c\u00e1ch t\u0103ng c\u01b0\u1eddng h\u1ea5p thu s\u1eaft s\u1ebd gi\u00fap ng\u01b0\u1eddi \u0103n chay duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 m\u1ed9t l\u1ed1i s\u1ed1ng b\u1ec1n v\u1eefng.<\/p>\n\n\n\n

C\u00f3 th\u1ec3 b\u1ea1n xem th\u00eam: <\/p>\n\n\n\n