{"id":383,"date":"2025-08-14T06:46:39","date_gmt":"2025-08-14T06:46:39","guid":{"rendered":"https:\/\/dinhhoa.sgi.edu.vn\/?p=383"},"modified":"2025-08-15T02:52:16","modified_gmt":"2025-08-15T02:52:16","slug":"thoi-diem-vang-uong-nuoc-giup-giam-mo-bung","status":"publish","type":"post","link":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/2025\/08\/14\/thoi-diem-vang-uong-nuoc-giup-giam-mo-bung\/","title":{"rendered":"Th\u1eddi \u0111i\u1ec3m \u2018v\u00e0ng\u2019 u\u1ed1ng n\u01b0\u1edbc gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng"},"content":{"rendered":"

U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc gi\u00fap t\u0103ng t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t, gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 th\u1eeba. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, kh\u00f4ng ch\u1ec9 u\u1ed1ng \u0111\u1ee7 m\u00e0 c\u00f2n c\u1ea7n u\u1ed1ng \u0111\u00fang l\u00fac.<\/h2>\n
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N\u01b0\u1edbc kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 y\u1ebfu t\u1ed1 duy tr\u00ec s\u1ef1 s\u1ed1ng m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng, \u0111\u1eb7c bi\u1ec7t l\u00e0\u00a0gi\u1ea3m m\u1ee1 b\u1ee5ng<\/a>. Nghi\u00ean c\u1ee9u cho th\u1ea5y c\u00f3 nh\u1eefng th\u1eddi \u0111i\u1ec3m trong ng\u00e0y m\u00e0\u00a0u\u1ed1ng n\u01b0\u1edbc<\/a>\u00a0s\u1ebd mang l\u1ea1i hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng t\u1ed1t h\u01a1n nhi\u1ec1u l\u1ea7n so v\u1edbi l\u00fac kh\u00e1c, theo chuy\u00ean trang s\u1ee9c kh\u1ecfe\u00a0Verywell Health<\/i>\u00a0(M\u1ef9).<\/p>\n

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\"Th\u1eddi<\/a><\/div>
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U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc khi t\u1eadp luy\u1ec7n th\u1ec3 thao gi\u00fap duy tr\u00ec s\u1ee9c b\u1ec1n v\u00e0 hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng<\/p>\n<\/figcaption>

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\u1ea2NH: AI<\/p>\n<\/div>\n<\/figure>\n

\u0110\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng, c\u00e1c chuy\u00ean gia khuy\u1ebfn c\u00e1o m\u1ecdi ng\u01b0\u1eddi c\u1ea7n u\u1ed1ng n\u01b0\u1edbc v\u00e0o nh\u1eefng th\u1eddi \u0111i\u1ec3m sau:<\/p>\n

Sau b\u1eefa \u0103n 1-2 gi\u1edd<\/b><\/h2>\n

U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc ngay sau khi \u0103n s\u1ebd l\u00e0m lo\u00e3ng d\u1ecbch v\u1ecb d\u1ea1 d\u00e0y, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a. Tuy nhi\u00ean, sau b\u1eefa \u0103n kho\u1ea3ng 1-2 gi\u1edd, u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc s\u1ebd h\u1ed7 tr\u1ee3 h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng, th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng t\u1eeb th\u1ef1c ph\u1ea9m.<\/p>\n

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Nghi\u00ean c\u1ee9u tr\u00ean chuy\u00ean san\u00a0The American Journal of Clinical Nutrition<\/i>\u00a0ch\u1ec9 ra r\u1eb1ng duy tr\u00ec l\u01b0\u1ee3ng n\u01b0\u1edbc \u1ed5n \u0111\u1ecbnh trong ng\u00e0y gi\u00fap t\u0103ng qu\u00e1 tr\u00ecnh sinh nhi\u1ec7t, t\u1eeb \u0111\u00f3 t\u0103ng l\u01b0\u1ee3ng calo ti\u00eau hao ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i.<\/div>\n
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Tr\u01b0\u1edbc b\u1eefa \u0103n 30 ph\u00fat<\/b><\/h2>\n

U\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc b\u1eefa \u0103n khi\u1ebfn ch\u00fang ta c\u1ea3m th\u1ea5y no h\u01a1n v\u00e0 h\u1ea1n ch\u1ebf \u0103n qu\u00e1 m\u1ee9c. Nghi\u00ean c\u1ee9u tr\u00ean chuy\u00ean san\u00a0Obesity<\/i>\u00a0cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi u\u1ed1ng 500 ml n\u01b0\u1edbc 30 ph\u00fat tr\u01b0\u1edbc m\u1ed7i b\u1eefa \u0103n c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n nhi\u1ec1u h\u01a1n 44% so v\u1edbi nh\u00f3m kh\u00f4ng u\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc b\u1eefa \u0103n. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y x\u1ea3y ra khi c\u1ea3 2 nh\u00f3m c\u00f3 c\u00f9ng m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n nh\u01b0 nhau.<\/p>\n

Ngo\u00e0i ra, u\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc b\u1eefa \u0103n c\u0169ng k\u00edch th\u00edch qu\u00e1 tr\u00ecnh ti\u1ebft enzym ti\u00eau h\u00f3a, gi\u00fap chuy\u1ec3n h\u00f3a th\u1ee9c \u0103n hi\u1ec7u qu\u1ea3 h\u01a1n, tr\u00e1nh t\u00edch t\u1ee5\u00a0m\u1ee1 th\u1eeba<\/a>\u00a0<\/b>\u1edf v\u00f9ng b\u1ee5ng.<\/p>\n

Tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n<\/b><\/h2>\n

M\u1ea5t n\u01b0\u1edbc s\u1ebd l\u00e0m gi\u1ea3m s\u1ee9c b\u1ec1n, gi\u1ea3m kh\u1ea3 n\u0103ng sinh nhi\u1ec7t v\u00e0 hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng. U\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec m\u1ee9c n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n k\u00edch th\u00edch qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 di\u1ec5n ra m\u1ea1nh m\u1ebd h\u01a1n.<\/p>\n

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C\u00e1c chuy\u00ean gia khuy\u1ebfn c\u00e1o n\u00ean u\u1ed1ng 400-600 ml n\u01b0\u1edbc kho\u1ea3ng 1-2 gi\u1edd tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n. L\u01b0\u1ee3ng n\u01b0\u1edbc b\u1ed5 sung n\u00e0y gi\u00fap c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n v\u00e0 ng\u0103n ng\u1eeba m\u1ea5t n\u01b0\u1edbc khi v\u1eadn \u0111\u1ed9ng. Khi c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc, n\u00f3 s\u1ebd \u01b0u ti\u00ean \u0111\u1ed1t m\u1ee1 l\u00e0m n\u0103ng l\u01b0\u1ee3ng thay v\u00ec ph\u00e2n h\u1ee7y c\u01a1.<\/p>\n

Tr\u01b0\u1edbc khi \u0111i ng\u1ee7 1 gi\u1edd<\/b><\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi ng\u1ea1i u\u1ed1ng n\u01b0\u1edbc v\u00e0o bu\u1ed5i t\u1ed1i v\u00ec s\u1ee3 ti\u1ec3u \u0111\u00eam. Tuy nhi\u00ean, u\u1ed1ng m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf kho\u1ea3ng 150-200 ml tr\u01b0\u1edbc khi \u0111i ng\u1ee7 1 gi\u1edd kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 gi\u1ea3i \u0111\u1ed9c qua gan, th\u1eadn m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o trong khi ng\u1ee7.<\/p>\n

\u0110i\u1ec1u n\u00e0y l\u00e0 do trong giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u, ho\u00f3c m\u00f4n t\u0103ng tr\u01b0\u1edfng v\u00e0 leptin ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh. \u0110\u00e2y l\u00e0 2 y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap ph\u00e2n gi\u1ea3i m\u1ee1 n\u1ed9i t\u1ea1ng. U\u1ed1ng n\u01b0\u1edbc \u0111\u00fang c\u00e1ch v\u00e0o bu\u1ed5i t\u1ed1i cho ph\u00e9p c\u01a1 th\u1ec3 t\u1ed1i \u01b0u h\u00f3a ch\u1ee9c n\u0103ng n\u00e0y, theo\u00a0Verywell Health<\/i>.<\/p>\n

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U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc gi\u00fap t\u0103ng t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t, gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 th\u1eeba. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y, kh\u00f4ng ch\u1ec9 u\u1ed1ng \u0111\u1ee7 m\u00e0 c\u00f2n c\u1ea7n u\u1ed1ng \u0111\u00fang l\u00fac. N\u01b0\u1edbc kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 y\u1ebfu t\u1ed1 duy tr\u00ec s\u1ef1 s\u1ed1ng m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 […]<\/p>\n","protected":false},"author":4,"featured_media":384,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[81,82],"tags":[],"class_list":["post-383","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-doi-song","category-suc-khoe"],"_links":{"self":[{"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/posts\/383","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/comments?post=383"}],"version-history":[{"count":1,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/posts\/383\/revisions"}],"predecessor-version":[{"id":385,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/posts\/383\/revisions\/385"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/media\/384"}],"wp:attachment":[{"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/media?parent=383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/categories?post=383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/tags?post=383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}