{"id":5514,"date":"2026-07-04T16:28:52","date_gmt":"2026-07-04T09:28:52","guid":{"rendered":"https:\/\/thuanchay.vn\/congdong\/?p=5514"},"modified":"2026-07-04T16:28:52","modified_gmt":"2026-07-04T09:28:52","slug":"an-chay-bi-chong-mat-la-do-dau","status":"publish","type":"post","link":"https:\/\/thuanchay.vn\/congdong\/an-chay-bi-chong-mat-la-do-dau\/","title":{"rendered":"\u0102n Chay B\u1ecb Ch\u00f3ng M\u1eb7t L\u00e0 Do \u0110\u00e2u, C\u00f3 Nguy Hi\u1ec3m Kh\u00f4ng?"},"content":{"rendered":"

Nhi\u1ec1u ng\u01b0\u1eddi b\u1eaft \u0111\u1ea7u \u0103n chay v\u1edbi mong mu\u1ed1n c\u01a1 th\u1ec3 nh\u1eb9 nh\u00e0ng h\u01a1n, \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh h\u01a1n v\u00e0 gi\u1ea3m b\u1edbt th\u1ef1c ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt trong b\u1eefa \u0103n. Tuy nhi\u00ean, sau m\u1ed9t th\u1eddi gian thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n, kh\u00f4ng \u00edt ng\u01b0\u1eddi g\u1eb7p c\u1ea3m gi\u00e1c hoa m\u1eaft, cho\u00e1ng v\u00e1ng, m\u1ec7t m\u1ecfi ho\u1eb7c \u0111\u1ee9ng l\u00ean ng\u1ed3i xu\u1ed1ng d\u1ec5 t\u1ed1i s\u1ea7m m\u1eb7t.<\/span><\/p>\n

T\u00ecnh tr\u1ea1ng <\/span>\u0103n chay b\u1ecb ch\u00f3ng m\u1eb7t<\/b> kh\u00f4ng n\u00ean xem nh\u1eb9, v\u00ec \u0111\u00e2y c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u01a1 th\u1ec3 \u0111ang thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, thi\u1ebfu s\u1eaft, thi\u1ebfu vitamin B12 ho\u1eb7c b\u1eefa \u0103n ch\u01b0a \u0111\u01b0\u1ee3c s\u1eafp x\u1ebfp \u0111\u1ee7 ch\u1ea5t. \u0102n chay \u0111\u00fang c\u00e1ch v\u1eabn c\u00f3 th\u1ec3 l\u00e0nh m\u1ea1nh, nh\u01b0ng n\u1ebfu \u0103n qu\u00e1 \u0111\u01a1n \u0111i\u1ec7u, ch\u1ec9 quanh qu\u1ea9n c\u01a1m tr\u1eafng, rau lu\u1ed9c, n\u01b0\u1edbc t\u01b0\u01a1ng ho\u1eb7c m\u00f3n chi\u00ean nhi\u1ec1u d\u1ea7u th\u00ec c\u01a1 th\u1ec3 r\u1ea5t d\u1ec5 m\u1ea5t c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng.<\/span><\/p>\n

\u0102n chay b\u1ecb ch\u00f3ng m\u1eb7t l\u00e0 do \u0111\u00e2u?<\/b><\/h2>\n
\"a\u0306n

\u0102n chay b\u1ecb ch\u00f3ng m\u1eb7t l\u00e0 do \u0111\u00e2u?<\/em><\/p><\/div>\n

Tr\u01b0\u1edbc h\u1ebft, c\u1ea7n hi\u1ec3u r\u1eb1ng ch\u00f3ng m\u1eb7t kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t b\u1ec7nh ri\u00eang l\u1ebb, m\u00e0 l\u00e0 m\u1ed9t tri\u1ec7u ch\u1ee9ng c\u00f3 th\u1ec3 g\u1eb7p trong nhi\u1ec1u t\u00ecnh tr\u1ea1ng kh\u00e1c nhau. Ng\u01b0\u1eddi b\u1ecb ch\u00f3ng m\u1eb7t c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y cho\u00e1ng v\u00e1ng, m\u1ea5t th\u0103ng b\u1eb1ng, l\u00e2ng l\u00e2ng, \u0111\u1ea7u \u00f3c quay cu\u1ed3ng ho\u1eb7c c\u1ea3m gi\u00e1c s\u1eafp ng\u1ea5t. Theo Mayo Clinic, ch\u00f3ng m\u1eb7t c\u00f3 th\u1ec3 bi\u1ec3u hi\u1ec7n d\u01b0\u1edbi nhi\u1ec1u d\u1ea1ng nh\u01b0 c\u1ea3m gi\u00e1c quay cu\u1ed3ng, cho\u00e1ng nh\u1eb9, m\u1ea5t th\u0103ng b\u1eb1ng ho\u1eb7c n\u1eb7ng \u0111\u1ea7u.<\/span><\/p>\n

V\u1edbi ng\u01b0\u1eddi \u0103n chay, nguy\u00ean nh\u00e2n th\u01b0\u1eddng g\u1eb7p nh\u1ea5t l\u00e0 b\u1eefa \u0103n ch\u01b0a cung c\u1ea5p \u0111\u1ee7 ch\u1ea5t c\u1ea7n thi\u1ebft, \u0111\u1eb7c bi\u1ec7t l\u00e0 s\u1eaft v\u00e0 vitamin B12. Khi c\u01a1 th\u1ec3 thi\u1ebfu s\u1eaft, qu\u00e1 tr\u00ecnh t\u1ea1o h\u1ed3ng c\u1ea7u v\u00e0 v\u1eadn chuy\u1ec3n oxy trong m\u00e1u c\u00f3 th\u1ec3 b\u1ecb \u1ea3nh h\u01b0\u1edfng. Mayo Clinic c\u0169ng ghi nh\u1eadn thi\u1ebfu m\u00e1u do thi\u1ebfu s\u1eaft c\u00f3 th\u1ec3 g\u00e2y m\u1ec7t m\u1ecfi, y\u1ebfu s\u1ee9c, da nh\u1ee3t, tim \u0111\u1eadp nhanh, \u0111au \u0111\u1ea7u, ch\u00f3ng m\u1eb7t ho\u1eb7c cho\u00e1ng v\u00e1ng.<\/span><\/p>\n

Nguy\u00ean nh\u00e2n th\u01b0\u1eddng g\u1eb7p c\u1ee7a <\/span>\u0103n chay b\u1ecb ch\u00f3ng m\u1eb7t<\/b> l\u00e0 kh\u1ea9u ph\u1ea7n \u0103n qu\u00e1 ngh\u00e8o n\u00e0n. N\u1ebfu b\u1eefa \u0103n ch\u1ec9 c\u00f3 rau lu\u1ed9c, c\u01a1m tr\u1eafng, \u00edt \u0111\u1ea1m th\u1ef1c v\u1eadt, \u00edt \u0111\u1eadu h\u1ea1t v\u00e0 thi\u1ebfu th\u1ef1c ph\u1ea9m gi\u00e0u vi ch\u1ea5t, c\u01a1 th\u1ec3 d\u1ec5 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng. L\u00fac n\u00e0y, n\u00e3o kh\u00f4ng \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 oxy v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t \u1ed5n \u0111\u1ecbnh, d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c m\u1ec7t, hoa m\u1eaft, kh\u00f3 t\u1eadp trung.<\/span><\/p>\n

Ngo\u00e0i thi\u1ebfu s\u1eaft, <\/span>\u0103n chay b\u1ecb ch\u00f3ng m\u1eb7t<\/b> c\u0169ng c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn thi\u1ebfu vitamin B12. Vitamin B12 c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh t\u1ea1o m\u00e1u v\u00e0 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ec7 th\u1ea7n kinh. Ngu\u1ed3n B12 t\u1ef1 nhi\u00ean ch\u1ee7 y\u1ebfu c\u00f3 trong th\u1ef1c ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt, v\u00ec v\u1eady ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng ho\u1eb7c \u0103n thu\u1ea7n chay l\u00e2u d\u00e0i c\u1ea7n \u0111\u1eb7c bi\u1ec7t quan t\u00e2m \u0111\u1ebfn ngu\u1ed3n b\u1ed5 sung ph\u00f9 h\u1ee3p. T\u00e0i li\u1ec7u t\u1eeb NCBI cho bi\u1ebft thi\u1ebfu vitamin B12 c\u00f3 th\u1ec3 g\u00e2y c\u00e1c bi\u1ec3u hi\u1ec7n v\u1ec1 huy\u1ebft h\u1ecdc v\u00e0 th\u1ea7n kinh.<\/span><\/p>\n

\u0102n chay sai c\u00e1ch c\u00f3 th\u1ec3 g\u00e2y nh\u1eefng v\u1ea5n \u0111\u1ec1 g\u00ec?<\/b><\/h2>\n

\u0102n chay kh\u00f4ng sai. V\u1ea5n \u0111\u1ec1 n\u1eb1m \u1edf c\u00e1ch \u0103n. M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay l\u00e0nh m\u1ea1nh c\u1ea7n c\u00f3 \u0111\u1ee7 tinh b\u1ed9t t\u1ed1t, ngu\u1ed3n \u0111\u1ea1m th\u1ef1c v\u1eadt, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, rau c\u1ee7, tr\u00e1i c\u00e2y v\u00e0 c\u00e1c vi ch\u1ea5t c\u1ea7n thi\u1ebft.<\/span><\/p>\n

N\u1ebfu \u0103n chay kh\u00f4ng khoa h\u1ecdc, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 g\u1eb7p m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 sau:<\/span><\/p>\n

Thi\u1ebfu m\u00e1u:<\/b> Ng\u01b0\u1eddi \u0103n chay c\u00f3 th\u1ec3 thi\u1ebfu s\u1eaft n\u1ebfu kh\u00f4ng bi\u1ebft ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p. S\u1eaft trong th\u1ef1c v\u1eadt l\u00e0 s\u1eaft kh\u00f4ng heme, th\u01b0\u1eddng kh\u00f3 h\u1ea5p thu h\u01a1n s\u1eaft t\u1eeb \u0111\u1ed9ng v\u1eadt. V\u00ec v\u1eady, n\u00ean k\u1ebft h\u1ee3p c\u00e1c ngu\u1ed3n s\u1eaft th\u1ef1c v\u1eadt nh\u01b0 \u0111\u1eadu, m\u00e8, rau l\u00e1 xanh \u0111\u1eadm, h\u1ea1t \u0111i\u1ec1u, y\u1ebfn m\u1ea1ch v\u1edbi th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C nh\u01b0 cam, chanh, \u1ed5i, c\u00e0 chua, \u1edbt chu\u00f4ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 h\u1ea5p thu t\u1ed1t h\u01a1n.<\/span><\/p>\n

\"a\u0306n

\u0102n chay sai c\u00e1ch c\u00f3 th\u1ec3 g\u00e2y nh\u1eefng v\u1ea5n \u0111\u1ec1 g\u00ec?<\/em><\/p><\/div>\n

M\u1ec7t m\u1ecfi, thi\u1ebfu s\u1ee9c s\u1ed1ng:<\/b> N\u1ebfu b\u1eefa \u0103n thi\u1ebfu protein, thi\u1ebfu ch\u1ea5t b\u00e9o t\u1ed1t v\u00e0 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, c\u01a1 th\u1ec3 d\u1ec5 u\u1ec3 o\u1ea3i. \u0102n chay m\u00e0 ch\u1ec9 \u0103n rau v\u00e0 tinh b\u1ed9t tr\u1eafng s\u1ebd kh\u00f4ng \u0111\u1ee7 \u0111\u1ec3 duy tr\u00ec s\u1ee9c b\u1ec1n cho h\u1ecdc t\u1eadp, l\u00e0m vi\u1ec7c v\u00e0 v\u1eadn \u0111\u1ed9ng.<\/span><\/p>\n

T\u0103ng c\u00e2n ho\u1eb7c b\u00e9o ph\u00ec:<\/b> Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 \u0103n chay l\u00e0 s\u1ebd t\u1ef1 \u0111\u1ed9ng gi\u1ea3m c\u00e2n. Th\u1ef1c t\u1ebf, n\u1ebfu \u0103n qu\u00e1 nhi\u1ec1u tinh b\u1ed9t tinh ch\u1ebf, \u0111\u01b0\u1eddng, m\u00f3n chi\u00ean, \u0111\u1ed3 chay ch\u1ebf bi\u1ebfn s\u1eb5n ho\u1eb7c d\u1ea7u th\u1ef1c v\u1eadt, c\u00e2n n\u1eb7ng v\u1eabn c\u00f3 th\u1ec3 t\u0103ng. \u0102n chay l\u00e0nh m\u1ea1nh kh\u00f4ng ph\u1ea3i ch\u1ec9 l\u00e0 b\u1ecf \u0103n m\u1eb7n ho\u00e0n to\u00e0n, m\u00e0 c\u00f2n c\u1ea7n ki\u1ec3m so\u00e1t c\u00e1ch ch\u1ebf bi\u1ebfn v\u00e0 l\u01b0\u1ee3ng \u0103n.<\/span><\/p>\n

\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn tim m\u1ea1ch v\u00e0 th\u1ea7n kinh n\u1ebfu thi\u1ebfu B12 k\u00e9o d\u00e0i:<\/b> Vitamin B12 li\u00ean quan \u0111\u1ebfn qu\u00e1 tr\u00ecnh t\u1ea1o m\u00e1u, th\u1ea7n kinh v\u00e0 chuy\u1ec3n h\u00f3a. Harvard Health<\/a> c\u0169ng l\u01b0u \u00fd ng\u01b0\u1eddi \u0103n chay v\u00e0 thu\u1ea7n chay \u0111\u00f4i khi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c n\u1ea1p \u0111\u1ee7 B12 v\u00ec nhi\u1ec1u ngu\u1ed3n th\u1ef1c ph\u1ea9m gi\u00e0u B12 th\u01b0\u1eddng kh\u00f4ng \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng \u0111\u00fang c\u00e1ch trong qu\u00e1 tr\u00ecnh n\u1ea5u v\u00e0 ch\u1ebf bi\u1ebfn.<\/span><\/p>\n

\u0102n chay b\u1ecb ch\u00f3ng m\u1eb7t c\u00f3 nguy hi\u1ec3m kh\u00f4ng?<\/b><\/h2>\n
\"a\u0306n

\u0102n chay b\u1ecb ch\u00f3ng m\u1eb7t c\u00f3 nguy hi\u1ec3m kh\u00f4ng?<\/em><\/p><\/div>\n

\u0102n chay b\u1ecb ch\u00f3ng m\u1eb7t<\/b> c\u00f3 th\u1ec3 kh\u00f4ng nguy hi\u1ec3m n\u1ebfu ch\u1ec9 x\u1ea3y ra tho\u00e1ng qua do b\u1ecf b\u1eefa, \u0103n qu\u00e1 \u00edt, thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u1ed9t ng\u1ed9t ho\u1eb7c l\u00e0m vi\u1ec7c qu\u00e1 s\u1ee9c. Tuy nhi\u00ean, n\u1ebfu t\u00ecnh tr\u1ea1ng l\u1eb7p l\u1ea1i th\u01b0\u1eddng xuy\u00ean, \u0111i k\u00e8m m\u1ec7t nhi\u1ec1u, tim \u0111\u1eadp nhanh, kh\u00f3 th\u1edf, da xanh, hay t\u00ea tay ch\u00e2n, gi\u1ea3m tr\u00ed nh\u1edb ho\u1eb7c d\u1ec5 ng\u1ea5t, ng\u01b0\u1eddi \u0103n chay kh\u00f4ng n\u00ean ch\u1ee7 quan.<\/span><\/p>\n

N\u1ebfu <\/span>\u0103n chay b\u1ecb ch\u00f3ng m\u1eb7t<\/b> ch\u1ec9 th\u1ec9nh tho\u1ea3ng x\u1ea3y ra, b\u1ea1n c\u00f3 th\u1ec3 xem l\u1ea1i b\u1eefa \u0103n g\u1ea7n \u0111\u00e2y c\u00f3 \u0111ang qu\u00e1 \u00edt n\u0103ng l\u01b0\u1ee3ng, thi\u1ebfu \u0111\u1ea1m, thi\u1ebfu ch\u1ea5t b\u00e9o t\u1ed1t ho\u1eb7c u\u1ed1ng qu\u00e1 \u00edt n\u01b0\u1edbc hay kh\u00f4ng. Nh\u01b0ng n\u1ebfu tri\u1ec7u ch\u1ee9ng k\u00e9o d\u00e0i, t\u1ed1t nh\u1ea5t n\u00ean \u0111i kh\u00e1m v\u00e0 l\u00e0m x\u00e9t nghi\u1ec7m c\u1ea7n thi\u1ebft nh\u01b0 c\u00f4ng th\u1ee9c m\u00e1u, ferritin, vitamin B12, vitamin D ho\u1eb7c c\u00e1c ch\u1ec9 s\u1ed1 li\u00ean quan theo t\u01b0 v\u1ea5n b\u00e1c s\u0129.<\/span><\/p>\n

Ch\u00f3ng m\u1eb7t c\u00f3 th\u1ec3 \u0111\u1ebfn t\u1eeb dinh d\u01b0\u1ee1ng, nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 li\u00ean quan \u0111\u1ebfn huy\u1ebft \u00e1p, ti\u1ec1n \u0111\u00ecnh, r\u1ed1i lo\u1ea1n \u0111\u01b0\u1eddng huy\u1ebft, b\u1ec7nh tim m\u1ea1ch ho\u1eb7c nhi\u1ec1u nguy\u00ean nh\u00e2n kh\u00e1c. V\u00ec v\u1eady, kh\u00f4ng n\u00ean t\u1ef1 k\u1ebft lu\u1eadn ch\u1ec9 v\u00ec m\u00ecnh \u0111ang \u0103n chay m\u00e0 b\u1ecf qua c\u00e1c d\u1ea5u hi\u1ec7u b\u1ea5t th\u01b0\u1eddng.<\/span><\/p>\n

C\u00e1ch kh\u1eafc ph\u1ee5c t\u00ecnh tr\u1ea1ng \u0103n chay b\u1ecb ch\u00f3ng m\u1eb7t<\/b><\/h2>\n

\u0110\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng n\u00e0y, \u0111i\u1ec1u \u0111\u1ea7u ti\u00ean l\u00e0 x\u00e2y d\u1ef1ng l\u1ea1i kh\u1ea9u ph\u1ea7n \u0103n sao cho \u0111\u1ee7 v\u00e0 \u0111a d\u1ea1ng h\u01a1n.<\/span><\/p>\n

    \n
  1. Ch\u1ecdn ch\u1ebf \u0111\u1ed9 \u0103n chay ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3<\/b><\/li>\n<\/ol>\n
    \"a\u0306n

    Ch\u1ecdn ch\u1ebf \u0111\u1ed9 \u0103n chay ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 <\/em><\/p><\/div>\n

    N\u1ebfu m\u1edbi b\u1eaft \u0111\u1ea7u, b\u1ea1n kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i chuy\u1ec3n sang \u0103n chay tr\u01b0\u1eddng ngay l\u1eadp t\u1ee9c. C\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng \u0103n chay v\u00e0i ng\u00e0y trong tu\u1ea7n, \u0103n chay k\u1ef3 ho\u1eb7c t\u0103ng d\u1ea7n s\u1ed1 b\u1eefa chay \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch nghi. Khi \u0111\u00e3 quen v\u00e0 hi\u1ec3u r\u00f5 c\u00e1ch ph\u1ed1i b\u1eefa, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc ch\u1ebf \u0111\u1ed9 l\u00e2u d\u00e0i h\u01a1n.<\/span><\/p>\n

      \n
    1. \u0110a d\u1ea1ng ngu\u1ed3n \u0111\u1ea1m th\u1ef1c v\u1eadt<\/b><\/li>\n<\/ol>\n

      \u0110\u1ea1m kh\u00f4ng ch\u1ec9 c\u00f3 trong c\u00e1c m\u00f3n \u0103n m\u1eb7n. Ng\u01b0\u1eddi \u0103n chay c\u00f3 th\u1ec3 b\u1ed5 sung \u0111\u1ea1m t\u1eeb \u0111\u1eadu ph\u1ee5, s\u1eefa \u0111\u1eadu n\u00e0nh, \u0111\u1eadu l\u0103ng, \u0111\u1eadu g\u00e0, \u0111\u1eadu xanh, \u0111\u1eadu \u0111\u1ecf, m\u00e8, h\u1ea1t b\u00ed, h\u1ea1nh nh\u00e2n, y\u1ebfn m\u1ea1ch, g\u1ea1o l\u1ee9t v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t. B\u1eefa \u0103n n\u00ean c\u00f3 \u00edt nh\u1ea5t m\u1ed9t ngu\u1ed3n \u0111\u1ea1m th\u1ef1c v\u1eadt r\u00f5 r\u00e0ng, thay v\u00ec ch\u1ec9 c\u00f3 rau v\u00e0 c\u01a1m.<\/span><\/p>\n

        \n
      1. Ch\u00fa \u00fd th\u1ef1c ph\u1ea9m gi\u00e0u s\u1eaft v\u00e0 vitamin C<\/b><\/li>\n<\/ol>\n
        \"a\u0306n

        Ch\u00fa \u00fd th\u1ef1c ph\u1ea9m gi\u00e0u s\u1eaft v\u00e0 vitamin C<\/em><\/p><\/div>\n

        \u0110\u1ec3 h\u1ea1n ch\u1ebf <\/span>\u0103n chay b\u1ecb ch\u00f3ng m\u1eb7t<\/b>, b\u1eefa \u0103n n\u00ean c\u00f3 th\u1ef1c ph\u1ea9m gi\u00e0u s\u1eaft th\u1ef1c v\u1eadt nh\u01b0 rau l\u00e1 xanh \u0111\u1eadm, c\u00e1c lo\u1ea1i \u0111\u1eadu, m\u00e8 \u0111en, h\u1ea1t \u0111i\u1ec1u, y\u1ebfn m\u1ea1ch, \u0111\u1eadu ph\u1ee5. \u0110\u1ed3ng th\u1eddi, n\u00ean k\u1ebft h\u1ee3p v\u1edbi vitamin C t\u1eeb tr\u00e1i c\u00e2y ho\u1eb7c rau c\u1ee7 t\u01b0\u01a1i \u0111\u1ec3 h\u1ed7 tr\u1ee3 h\u1ea5p thu s\u1eaft t\u1ed1t h\u01a1n.<\/span><\/p>\n

          \n
        1. Quan t\u00e2m \u0111\u1ebfn vitamin B12<\/b><\/li>\n<\/ol>\n

          Ng\u01b0\u1eddi \u0103n thu\u1ea7n chay l\u00e2u d\u00e0i c\u1ea7n \u0111\u1eb7c bi\u1ec7t ch\u00fa \u00fd B12. Ngu\u1ed3n B12 \u0111\u00e1ng tin c\u1eady th\u01b0\u1eddng \u0111\u1ebfn t\u1eeb th\u1ef1c ph\u1ea9m t\u0103ng c\u01b0\u1eddng ho\u1eb7c s\u1ea3n ph\u1ea9m b\u1ed5 sung ph\u00f9 h\u1ee3p. Vi\u1ec7c b\u1ed5 sung n\u00ean d\u1ef1a tr\u00ean nhu c\u1ea7u c\u00e1 nh\u00e2n v\u00e0 t\u01b0 v\u1ea5n chuy\u00ean m\u00f4n, nh\u1ea5t l\u00e0 v\u1edbi ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, ph\u1ee5 n\u1eef mang thai, ng\u01b0\u1eddi \u0111ang cho con b\u00fa ho\u1eb7c ng\u01b0\u1eddi c\u00f3 b\u1ec7nh n\u1ec1n.<\/span><\/p>\n

            \n
          1. Kh\u00f4ng b\u1ecf b\u1eefa v\u00e0 kh\u00f4ng \u0103n qu\u00e1 \u00edt<\/b><\/li>\n<\/ol>\n
            \"a\u0306n

            Kh\u00f4ng b\u1ecf b\u1eefa v\u00e0 kh\u00f4ng \u0103n qu\u00e1 \u00edt<\/em><\/p><\/div>\n

            Nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi \u0103n chay v\u00ec mu\u1ed1n gi\u1ea3m c\u00e2n n\u00ean c\u1eaft gi\u1ea3m kh\u1ea9u ph\u1ea7n qu\u00e1 m\u1ea1nh. \u0110i\u1ec1u n\u00e0y d\u1ec5 l\u00e0m t\u1ee5t n\u0103ng l\u01b0\u1ee3ng, h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft, m\u1ec7t v\u00e0 cho\u00e1ng. M\u1ed9t b\u1eefa chay c\u00e2n b\u1eb1ng n\u00ean c\u00f3 tinh b\u1ed9t t\u1ed1t, \u0111\u1ea1m th\u1ef1c v\u1eadt, rau c\u1ee7, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 tr\u00e1i c\u00e2y.<\/span><\/p>\n

              \n
            1. \u0110i kh\u00e1m khi tri\u1ec7u ch\u1ee9ng k\u00e9o d\u00e0i<\/b><\/li>\n<\/ol>\n

              N\u1ebfu ch\u00f3ng m\u1eb7t di\u1ec5n ra th\u01b0\u1eddng xuy\u00ean, kh\u00f4ng n\u00ean ch\u1ec9 t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh \u1edf nh\u00e0. Vi\u1ec7c x\u00e9t nghi\u1ec7m s\u1ebd gi\u00fap bi\u1ebft c\u01a1 th\u1ec3 c\u00f3 \u0111ang thi\u1ebfu m\u00e1u, thi\u1ebfu s\u1eaft, thi\u1ebfu B12 hay g\u1eb7p v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c hay kh\u00f4ng. T\u1eeb \u0111\u00f3, b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 h\u01b0\u1edbng d\u1eabn ch\u1ebf \u0111\u1ed9 \u0103n v\u00e0 b\u1ed5 sung ph\u00f9 h\u1ee3p.<\/span><\/p>\n

              G\u1ee3i \u00fd m\u1ed9t b\u1eefa chay c\u00e2n b\u1eb1ng h\u01a1n<\/b><\/h2>\n
              \"a\u0306n

              G\u1ee3i \u00fd m\u1ed9t b\u1eefa chay c\u00e2n b\u1eb1ng h\u01a1n<\/em><\/p><\/div>\n

              M\u1ed9t b\u1eefa chay \u0111\u01a1n gi\u1ea3n nh\u01b0ng \u0111\u1ee7 nh\u00f3m c\u00f3 th\u1ec3 g\u1ed3m: c\u01a1m g\u1ea1o l\u1ee9t ho\u1eb7c khoai lang, \u0111\u1eadu ph\u1ee5 kho n\u1ea5m, canh rau l\u00e1 xanh, m\u1ed9t \u00edt m\u00e8 rang ho\u1eb7c h\u1ea1t, th\u00eam tr\u00e1i c\u00e2y gi\u00e0u vitamin C sau b\u1eefa. C\u00e1ch k\u1ebft h\u1ee3p n\u00e0y gi\u00fap b\u1eefa \u0103n c\u00f3 tinh b\u1ed9t, \u0111\u1ea1m th\u1ef1c v\u1eadt, ch\u1ea5t x\u01a1, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t.<\/span><\/p>\n

              N\u1ebfu b\u1eadn r\u1ed9n, b\u1ea1n c\u00f3 th\u1ec3 chu\u1ea9n b\u1ecb s\u1eb5n \u0111\u1eadu n\u1ea5u ch\u00edn, h\u1ea1t rang nh\u1ea1t, s\u1eefa \u0111\u1eadu n\u00e0nh kh\u00f4ng \u0111\u01b0\u1eddng, rau xanh v\u00e0 tr\u00e1i c\u00e2y \u0111\u1ec3 d\u1ec5 xoay b\u1eefa. \u0102n chay kh\u00f4ng c\u1ea7n c\u1ea7u k\u1ef3, nh\u01b0ng c\u1ea7n \u0111\u1ee7 nh\u00f3m v\u00e0 thay \u0111\u1ed5i th\u01b0\u1eddng xuy\u00ean.<\/span><\/p>\n

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

              T\u00f3m l\u1ea1i, <\/span>\u0103n chay b\u1ecb ch\u00f3ng m\u1eb7t<\/b> th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n ch\u01b0a c\u00e2n b\u1eb1ng, thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng, thi\u1ebfu s\u1eaft, thi\u1ebfu vitamin B12 ho\u1eb7c thi\u1ebfu \u0111\u1ea1m th\u1ef1c v\u1eadt. Tuy nhi\u00ean, ch\u00f3ng m\u1eb7t c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ebfn t\u1eeb nhi\u1ec1u nguy\u00ean nh\u00e2n s\u1ee9c kh\u1ecfe kh\u00e1c, n\u00ean n\u1ebfu t\u00ecnh tr\u1ea1ng k\u00e9o d\u00e0i ho\u1eb7c c\u00f3 d\u1ea5u hi\u1ec7u b\u1ea5t th\u01b0\u1eddng, b\u1ea1n n\u00ean \u0111i kh\u00e1m \u0111\u1ec3 \u0111\u01b0\u1ee3c ki\u1ec3m tra c\u1ee5 th\u1ec3.<\/span><\/p>\n

              \u0102n chay \u0111\u00fang c\u00e1ch kh\u00f4ng ph\u1ea3i l\u00e0 \u0103n \u00edt \u0111i, c\u00e0ng kh\u00f4ng ph\u1ea3i ch\u1ec9 \u0103n rau v\u00e0 c\u01a1m tr\u1eafng. \u0102n chay l\u00e0nh m\u1ea1nh l\u00e0 bi\u1ebft l\u1eafng nghe c\u01a1 th\u1ec3, ch\u1ecdn th\u1ef1c ph\u1ea9m \u0111a d\u1ea1ng, b\u1ed5 sung \u0111\u1ee7 nh\u00f3m ch\u1ea5t v\u00e0 \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng giai \u0111o\u1ea1n s\u1ed1ng. Khi hi\u1ec3u \u0111\u00fang, b\u1eefa chay v\u1eabn c\u00f3 th\u1ec3 nh\u1eb9 nh\u00e0ng, \u0111\u1ee7 ch\u1ea5t v\u00e0 an to\u00e0n h\u01a1n cho s\u1ee9c kh\u1ecfe m\u1ed7i ng\u00e0y.<\/span><\/p>\n

              >> C\u00f3 th\u1ec3 b\u1ea1n xem th\u00eam: <\/i><\/b>Th\u1ef1c Ph\u1ea9m Chay T\u0103ng C\u01b0\u1eddng Hormone H\u1ea1nh Ph\u00fac Gi\u00fap C\u1ea3i Thi\u1ec7n T\u00e2m Tr\u1ea1ng<\/i><\/b><\/a><\/p>\n

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

              Nhi\u1ec1u ng\u01b0\u1eddi b\u1eaft \u0111\u1ea7u \u0103n chay v\u1edbi mong mu\u1ed1n c\u01a1 th\u1ec3 nh\u1eb9 nh\u00e0ng h\u01a1n, \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh h\u01a1n v\u00e0 gi\u1ea3m b\u1edbt th\u1ef1c ph\u1ea9m t\u1eeb \u0111\u1ed9ng [\u2026]<\/span><\/p>\n","protected":false},"author":4,"featured_media":5521,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58,95,2],"tags":[11],"class_list":["post-5514","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cong-dong-chay","category-cong-dong-chay-loi-song-chay","category-tin-tuc-moi-chay","tag-an-chay"],"_links":{"self":[{"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/posts\/5514","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/comments?post=5514"}],"version-history":[{"count":1,"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/posts\/5514\/revisions"}],"predecessor-version":[{"id":5522,"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/posts\/5514\/revisions\/5522"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/media\/5521"}],"wp:attachment":[{"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/media?parent=5514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/categories?post=5514"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thuanchay.vn\/congdong\/wp-json\/wp\/v2\/tags?post=5514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}