{"id":4630,"date":"2018-11-04T11:16:43","date_gmt":"2018-11-04T04:16:43","guid":{"rendered":"https:\/\/yhoccongdong.org\/du-an-khac\/2018\/11\/04\/an-chay-truong-lam-sao-de-co-du-dinh-duong-can-thiet\/"},"modified":"2024-03-17T03:12:10","modified_gmt":"2024-03-16T20:12:10","slug":"an-chay-truong-lam-sao-de-co-du-dinh-duong-can-thiet","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/du-an-khac\/an-chay-truong-lam-sao-de-co-du-dinh-duong-can-thiet\/","title":{"rendered":"\u0102n chay tr\u01b0\u1eddng &#8211; L\u00e0m sao \u0111\u1ec3 c\u00f3 \u0111\u1ee7 dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft"},"content":{"rendered":"<h2 id=\"an-chay-truong-la-gi\">\u0102n chay tr\u01b0\u1eddng l\u00e0 g\u00ec?<\/h2>\n<p>Nh\u1eefng ng\u01b0\u1eddi theo ch\u1ebf \u0111\u1ed9 \u0103n chay tr\u01b0\u1eddng tr\u00e1nh \u0103n t\u1ea5t c\u1ea3 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt, bao g\u1ed3m th\u1ecbt, tr\u1ee9ng v\u00e0 s\u1eefa. H\u1ecd c\u0169ng kh\u00f4ng \u0103n th\u1ee9c \u0103n c\u00f3 ngu\u1ed3n g\u1ed1c \u0111\u1ed9ng v\u1eadt nh\u01b0 gelatin v\u00e0 m\u1eadt ong. Nh\u1eefng ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng ph\u1ea3i ch\u00fa \u00fd t\u1edbi nh\u1eefng th\u00e0nh ph\u1ea7n ghi ch\u00fa tr\u00ean bao b\u00ec th\u1ef1c ph\u1ea9m nh\u01b0:<\/p>\n<ul>\n<li><strong> Carmin\/cochineal<\/strong>: M\u1ed9t ch\u1ea5t t\u1ea1o m\u00e0u th\u1ef1c ph\u1ea9m t\u1eeb b\u1ecd c\u00e1nh c\u1ee9ng nghi\u1ec1n n\u00e1t.<\/li>\n<li><strong> Shellac<\/strong>: M\u1ed9t lo\u1ea1i men l\u00e0m t\u1eeb b\u1ecd c\u00e1nh c\u1ee9ng, th\u01b0\u1eddng c\u00f3 trong c\u00e1c lo\u1ea1i k\u1eb9o c\u1ee9ng b\u00f3ng v\u00e0 k\u1eb9o r\u1eafc.<\/li>\n<li><strong> Casein<\/strong>: M\u1ed9t s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa th\u01b0\u1eddng c\u00f3 trong c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng protein.<\/li>\n<li><strong> Whey<\/strong>: M\u1ed9t s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nh\u01b0 ph\u1ee5 gia trong r\u1ea5t nhi\u1ec1u \u0111\u1ed3 \u0103n.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><img decoding=\"async\" style=\"width: 400px; height: 300px;\" src=\"\/\/yhoccongdong.org\/Documents\/2192_an-chay-truong.jpg\" alt=\"\u0102n chay tr\u01b0\u1eddng\" \/><\/p>\n<p style=\"text-align: center;\"><em> \u0102n chay tr\u01b0\u1eddng (Ngu\u1ed3n \u1ea3nh:\u00a0ounousa.com) <\/em><\/p>\n<h2 id=\"tai-sao-nhieu-nguoi-quyet-dinh-an-chay-truong\">T\u1ea1i sao nhi\u1ec1u ng\u01b0\u1eddi quy\u1ebft \u0111\u1ecbnh \u0103n chay tr\u01b0\u1eddng?<\/h2>\n<p style=\"text-align: justify;\">V\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, \u0103n chay c\u00f3 \u00fd ngh\u0129a h\u01a1n l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m \u0111\u01a1n thu\u1ea7n. \u0110\u00f3 l\u00e0 m\u1ed9t c\u00e1ch s\u1ed1ng. Nh\u1eefng ng\u01b0\u1eddi theo ch\u1ebf \u0111\u1ed9 \u0103n chay tr\u01b0\u1eddng th\u01b0\u1eddng \u0111\u01b0\u1ee3c truy\u1ec1n c\u1ea3m h\u1ee9ng b\u1edfi mong mu\u1ed1n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe, b\u1ea3o v\u1ec7 m\u00f4i tr\u01b0\u1eddng v\u00e0 b\u1ea3o v\u1ec7 \u0111\u1ed9ng v\u1eadt. Nh\u1eefng ng\u01b0\u1eddi \u0103n chay nghi\u00eam ng\u1eb7t kh\u00f4ng s\u1eed d\u1ee5ng s\u1ea3n ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c \u0111\u1ed9ng v\u1eadt nh\u01b0 \u0111\u1ed3 da, l\u1ee5a ho\u1eb7c m\u1ed9t s\u1ed1 lo\u1ea1i m\u1ef9 ph\u1ea9m v\u00e0 x\u00e0 ph\u00f2ng nh\u1ea5t \u0111\u1ecbnh.<\/p>\n<h2 id=\"an-chay-truong-co-nhung-ich-loi-gi\">\u0102n chay tr\u01b0\u1eddng c\u00f3 nh\u1eefng \u00edch l\u1ee3i g\u00ec?<\/h2>\n<p style=\"text-align: justify;\">Ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng tr\u00e1nh \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u ch\u1ea5t kh\u00f4ng c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe th\u01b0\u1eddng c\u00f3 trong c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt nh\u01b0 cholesterol v\u00e0 ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a. H\u1ecd c\u0169ng c\u00f3 xu h\u01b0\u1edbng thu n\u1ea1p nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng t\u1eeb tr\u00e1i c\u00e2y, rau v\u00e0 ng\u0169 c\u1ed1c. Vi\u1ec7c l\u1ef1a ch\u1ecdn \u0111\u1ed3 \u0103n chay c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3i nguy c\u01a1 cao huy\u1ebft \u00e1p, ti\u1ec3u \u0111\u01b0\u1eddng nh\u00f3m 2, m\u1ed9 s\u1ed1 lo\u1ea1i ung th\u01b0 v\u00e0 b\u1ec7nh tim. Nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng nh\u00f3m 2 c\u0169ng c\u00f3 ph\u1ea3n \u1ee9ng insulin v\u00e0 \u0111\u1ed9 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n. Ng\u01b0\u1eddi \u0103n chay t\u01b0\u1eddng c\u00f3 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 h\u1ee3p l\u00fd h\u01a1n, nh\u1edd \u0111\u00f3 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe n\u00f3i chung. Ch\u1ebf \u0111\u1ed9 \u0103n chay \u0111\u01b0\u1ee3c k\u1ebf ho\u1ea1ch t\u1ed1t khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi c\u1ea3m gi\u00e1c h\u00e0i l\u00f2ng v\u1edbi vi\u1ec7c theo \u0111u\u1ed5i \u0111\u1ee9c tin v\u00e0 t\u1eadn h\u01b0\u1edfng cu\u1ed9c s\u1ed1ng l\u00e2u d\u00e0i, kh\u1ecfe m\u1ea1nh h\u01a1n.<\/p>\n<h2 id=\"an-chay-co-nhung-thach-thuc-gi\">\u0102n chay c\u00f3 nh\u1eefng th\u00e1ch th\u1ee9c g\u00ec?<\/h2>\n<p style=\"text-align: justify;\">M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay kh\u1ecfe m\u1ea1nh c\u1ea7n ch\u00fa tr\u1ecdng nhi\u1ec1u t\u1edbi vi\u1ec7c c\u00e2n b\u1eb1ng \u0103n u\u1ed1ng. C\u1ea3 khi b\u1ea1n \u0111\u00e3 \u0103n b\u1ed5 sung l\u01b0\u1ee3ng rau v\u00e0 hoa qu\u1ea3, b\u1ea1n v\u1eabn c\u00f3 nguy c\u01a1 kh\u00f4ng c\u00f3 \u0111\u1ee7 c\u00e1c lo\u1ea1i vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u00f3 trong c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt. B\u1ea1n c\u00f3 th\u1ec3 tr\u00e1nh nh\u1eefng v\u1ea5n \u0111\u1ec1 v\u1ec1 dinh d\u01b0\u1ee1ng v\u00e0 t\u1eadn h\u01b0\u1edfng nh\u1eefng l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe m\u00e0 \u0103n chay m\u1ea1ng l\u1ea1i b\u1eb1ng c\u00e1ch l\u00ean k\u1ebf ho\u1ea1ch cho ch\u1ebf \u0111\u1ed9 \u0103n th\u1eadt c\u1ea9n th\u1eadn \u0111\u1ec3 c\u00f3 \u0111\u1ee7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng sau:<\/p>\n<p style=\"text-align: justify;\"><strong> S\u1eaft <\/strong> \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c s\u1ea3n xu\u1ea5t t\u1ebf b\u00e0o h\u1ed3ng c\u1ea7u, gi\u00fap v\u1eadn chuy\u1ec3n oxy t\u1edbi c\u00e1c b\u1ed9 ph\u1eadn trong c\u01a1 th\u1ec3. Ngu\u1ed3n s\u1eaft t\u1eeb th\u1ef1c ph\u1ea9m kh\u00f4ng ph\u1ea3i t\u1eeb \u0111\u1ed9ng v\u1eadt bao g\u1ed3m c\u00e1c lo\u1ea1i \u0111\u1eadu, b\u00f4ng c\u1ea3i xanh, nho kh\u00f4, l\u00faa m\u00ec v\u00e0 \u0111\u1eadu ph\u1ee5. Ngo\u00e0i ra, h\u00e3y s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c t\u0103ng c\u01b0\u1eddng ch\u1ea5t s\u1eaft. B\u1edfi v\u00ec s\u1eaft t\u1eeb th\u1ef1c v\u1eadt kh\u00f4ng \u0111\u01b0\u1ee3c h\u1ea5p th\u1ee5 d\u1ec5 d\u00e0ng nh\u01b0 s\u1eaft t\u1eeb th\u1ecbt, c\u1ea7n k\u1ebft h\u1ee3p c\u00f9ng vitamin C phong ph\u00fa t\u1eeb c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n h\u1ea5p th\u1ee5 s\u1eaft t\u1ed1t h\u01a1n. C\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C bao g\u1ed3m cam, \u1ed5i, d\u00e2u t\u00e2y, b\u00f4ng c\u1ea3i xanh v\u00e0 s\u00fap l\u01a1.<\/p>\n<p style=\"text-align: justify;\"><strong> Canxi <\/strong> gi\u00fap cho x\u01b0\u01a1ng ch\u1eafc kh\u1ecfe v\u00e0 gi\u00fap ng\u0103n ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng. \u0110\u1ed1i v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n chay tr\u01b0\u1eddng, ngu\u1ed3n cung c\u1ea5p canxi bao g\u1ed3m \u0111\u1eadu n\u00e0nh, h\u1ea1nh nh\u00e2n ho\u1eb7c rau l\u00e1 xanh \u0111\u1eadm nh\u01b0 c\u1ea3i xo\u0103n, rau c\u1ea3i r\u1ed5 v\u00e0 c\u1ea3i b\u00f3 x\u00f4i. S\u1eefa \u0111\u1eadu n\u00e0nh t\u0103ng c\u01b0\u1eddng, n\u01b0\u1edbc tr\u00e1i c\u00e2y v\u00e0 canxi b\u1ed5 sung c\u0169ng l\u00e0 nh\u1eefng ngu\u1ed3n canxi \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn.<\/p>\n<p style=\"text-align: justify;\"><strong> Protein <\/strong> gi\u1eef cho da, x\u01b0\u01a1ng, c\u01a1 v\u00e0 c\u00e1c b\u1ed9 ph\u1eadn trong c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c kh\u1ecfe m\u1ea1nh. Axit amin l\u00e0 \u0111\u01a1n v\u1ecb c\u1ea5u tr\u00fac c\u01a1 b\u1ea3n c\u1ee7a protein, c\u01a1 th\u1ec3 c\u1ea7n ch\u00fang \u0111\u1ec3 ti\u00eau h\u00f3a th\u1ee9c \u0103n. C\u00e1c axit amin thi\u1ebft y\u1ebfu l\u00e0 axit amin m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng th\u1ec3 t\u1ef1 t\u1ed5ng h\u1ee3p \u0111\u01b0\u1ee3c v\u00e0 ch\u1ec9 c\u00f3 \u0111\u01b0\u1ee3c t\u1eeb th\u1ef1c ph\u1ea9m. Ng\u01b0\u1eddi \u0103n chay c\u1ea7n \u0103n nhi\u1ec1u lo\u1ea1i protein th\u1ef1c v\u1eadt m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u00f3 \u0111\u1ee7 c\u00e1c axit amin thi\u1ebft y\u1ebfu. C\u00e1c l\u1ef1a ch\u1ecdn protein cho ng\u01b0\u1eddi \u0103n chay bao g\u1ed3m c\u00e1c lo\u1ea1i h\u1ea1t, c\u00e1c lo\u1ea1i \u0111\u1eadu, \u0111\u1eadu ph\u1ee5, s\u1eefa \u0111\u1eadu n\u00e0nh, b\u01a1 \u0111\u1eadu ph\u1ed9ng, ng\u0169 c\u1ed1c.<\/p>\n<p style=\"text-align: justify;\"><strong> Vitamin D <\/strong> \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng trong s\u1ee9c kh\u1ecfe c\u1ee7a x\u01b0\u01a1ng. N\u00f3 gi\u00fap c\u01a1 th\u1ec3 ch\u00fang ta c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 canxi. C\u01a1 th\u1ec3 c\u00f3 th\u1ec3 t\u1ef1 s\u1ea3n sinh vitamin D khi ti\u1ebfp x\u00fac v\u1edbi \u00e1nh m\u1eb7t tr\u1eddi. T\u00f9y thu\u1ed9c v\u00e0o n\u01a1i b\u1ea1n \u1edf, 10 ph\u00fat ph\u01a1i n\u1eafng h\u00e8, th\u1ef1c hi\u1ec7n 3 t\u1edbi 4 l\u1ea7n 1 tu\u1ea7n l\u00e0 \u0111\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 b\u1ea1n s\u1ea3n xu\u1ea5t \u0111\u1ee7 l\u01b0\u1ee3ng vitamin D c\u1ea7n thi\u1ebft. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n c\u1ea7n b\u1ed5 sung th\u00eam d\u01b0\u1ee1ng ch\u1ea5t n\u00e0y th\u00ec c\u00e1c s\u1ea3n ph\u1ea9m t\u0103ng c\u01b0\u1eddng nh\u01b0 s\u1eefa \u0111\u1eadu n\u00e0nh, s\u1eefa g\u1ea1o v\u00e0 c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c l\u00e0 nh\u1eefng ngu\u1ed3n vitamin D r\u1ea5t t\u1ed1t.<\/p>\n<p style=\"text-align: justify;\"><strong> Vitamin B12 <\/strong> gi\u00fap s\u1ea3n xu\u1ea5t t\u1ebf b\u00e0o h\u1ed3ng c\u1ea7u v\u00e0 ng\u0103n ng\u1eeba b\u1ec7nh thi\u1ebfu m\u00e1u. Ng\u01b0\u1eddi \u0103n chay kh\u00f3 c\u00f3 \u0111\u1ee7 vitamin B12 h\u01a1n do n\u00f3 ch\u1ee7 y\u1ebfu \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y \u1edf c\u00e1, s\u00f2, th\u1ecbt v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa. N\u1ebfu b\u1ea1n l\u00e0 m\u1ed9t ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng, h\u00e3y s\u1eed d\u1ee5ng nh\u1eefng ng\u0169 c\u1ed1c, s\u1eefa \u0111\u1eadu n\u00e0nh v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m \u0103n chay b\u1ed5 sung vitamin B12. Ngo\u00e0i ra, xem x\u00e9t s\u1eed d\u1ee5ng vitamin b\u1ed5 sung \u0111\u1ec3 tr\u00e1nh thi\u1ebfu h\u1ee5t.<\/p>\n<p style=\"text-align: justify;\"><strong> K\u1ebdm <\/strong> l\u00e0 d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch. K\u1ebdm c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong c\u00e1c lo\u1ea1i \u0111\u1eadu, c\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m \u0111\u1eadu n\u00e0nh.<\/p>\n<p style=\"text-align: justify;\"><strong> Axit b\u00e9o omega-3 <\/strong> gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 c\u00e1c ch\u1ee9c n\u0103ng n\u00e3o. H\u1ea1t lanh v\u00e0 d\u1ea7u h\u1ea1t lanh l\u00e0 ngu\u1ed3n cung c\u1ea5p axit b\u00e9o omega-3 r\u1ea5t t\u1ed1t. B\u1ea1n c\u0169ng n\u00ean t\u00ecm ki\u1ebfm c\u00e1c th\u1ef1c ph\u1ea9m t\u0103ng c\u01b0\u1eddng omega 3 t\u1eeb c\u00e1c ngu\u1ed3n th\u1ef1c v\u1eadt. N\u1ebfu b\u1ea1n s\u1eed d\u1ee5ng s\u1ea3n ph\u1ea9m b\u1ed5 sung omega 3, h\u00e3y ki\u1ec3m tra c\u1ea9n th\u1eadn \u0111\u1ec3 ch\u1eafc ch\u1eafn omega 3 \u0111\u00f3 kh\u00f4ng \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p t\u1eeb d\u1ea7u c\u00e1.<\/p>\n<p style=\"text-align: justify;\">L\u00e0 m\u1ed9t ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng, b\u1ea1n c\u00f3 th\u1ec3 theo \u0111u\u1ed5i m\u1ed9t cu\u1ed9c s\u1ed1ng v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed1t b\u1eb1ng c\u00e1ch l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m m\u1ed9t c\u00e1ch c\u00e2n b\u1eb1ng. H\u00e3y \u0111\u1ec3 \u00fd t\u1edbi nh\u1eefng d\u1ea5u hi\u1ec7u c\u1ee7a c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 dinh d\u01b0\u1ee1ng nh\u01b0 thay \u0111\u1ed5i v\u1ec1 t\u00f3c, da v\u00e0 c\u00e2n n\u1eb7ng. H\u00e3y n\u00f3i chuy\u1ec7n v\u1edbi b\u00e1c s\u0129 \u0111\u1ec3 h\u1ecd n\u1eafm \u0111\u01b0\u1ee3c ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a b\u1ea1n v\u00e0 gi\u00fap b\u1ea1n c\u00f3 nh\u1eefng l\u1ef1a ch\u1ecdn dinh d\u01b0\u1ee1ng t\u1ed1t h\u01a1n cho s\u1ee9c kh\u1ecfe.<\/p>\n<p>N\u1ed9i dung n\u00e0y \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n v\u1edbi s\u1ef1 h\u1ed7 tr\u1ee3 b\u1ea3o l\u00e3nh t\u1eeb Nature Made\u00ae.<\/p>\n<pre>Xem th\u00eam b\u00e0i\u00a0<a href=\"https:\/\/yhoccongdong.com\/thongtin\/che-do-an-chay-duong-chat-can-thiet\/\" target=\"_blank\" rel=\"noopener\">Ch\u1ebf \u0111\u1ed9 \u0103n chay \u2013 D\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft<\/a><\/pre>\n<h2>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/h2>\n<p><a href=\"http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/food-nutrition\/weight-loss\/vegan-diet-how-to-get-the-nutrients-you-need.html\" target=\"_blank\" rel=\"noopener\"> http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/food-nutrition\/weight-loss\/vegan-diet-how-to-get-the-nutrients-you-need.html <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0102n chay tr\u01b0\u1eddng tr\u00e1nh \u0103n t\u1ea5t c\u1ea3 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt, bao g\u1ed3m th\u1ecbt, tr\u1ee9ng v\u00e0 s\u1eefa. L\u00e0m sao \u0111\u1ec3 c\u00f3 \u0111\u1ee7 dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft khi \u0103n chay tr\u01b0\u1eddng?<\/p>\n","protected":false},"author":235,"featured_media":4631,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5226,5236,3792,5211],"tags":[3793,3797,3749],"series":[1475],"coauthors":[1471],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0102n chay tr\u01b0\u1eddng-L\u00e0m sao \u0111\u1ec3 c\u00f3 \u0111\u1ee7 dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft-Y H\u1ecdc C\u1ed9ng \u0110\u1ed3ng<\/title>\n<meta name=\"description\" content=\"\u0102n chay tr\u01b0\u1eddng l\u00e0 m\u1ed9t c\u00e1ch s\u1ed1ng. 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