{"id":384,"date":"2023-04-11T10:50:39","date_gmt":"2023-04-11T10:50:39","guid":{"rendered":"https:\/\/vietquangfarm.com\/?p=384"},"modified":"2023-04-11T10:58:58","modified_gmt":"2023-04-11T10:58:58","slug":"moi-ngay-nen-an-bao-nhieu-gram-thit","status":"publish","type":"post","link":"https:\/\/vietquangfarm.com\/index.php\/2023\/04\/11\/moi-ngay-nen-an-bao-nhieu-gram-thit\/","title":{"rendered":"M\u1ed7i ng\u00e0y n\u00ean \u0103n bao nhi\u00eau gram th\u1ecbt?"},"content":{"rendered":"\n

M\u1ed9t n\u1eef thanh ni\u00ean 20 tu\u1ed5i trong \u0111i\u1ec1u ki\u1ec7n th\u1ec3 ch\u1ea5t b\u00ecnh th\u01b0\u1eddng c\u1ea7n ti\u00eau th\u1ee5 kho\u1ea3ng 170 \u0111\u1ebfn 210 gram th\u1ecbt c\u00e1 m\u1ed7i ng\u00e0y.<\/p>\n\n\n\n

K\u1ef9 s\u01b0 L\u00ea Th\u1ecb Mai Linh, khoa Dinh D\u01b0\u1ee1ng – Ti\u1ebft ch\u1ebf B\u1ec7nh vi\u1ec7n \u0110\u1ea1i h\u1ecdc Y d\u01b0\u1ee3c, cho bi\u1ebft l\u01b0\u1ee3ng protein (\u0111\u1ea1m) c\u1ea7n n\u1ea1p v\u00e0o \u1edf m\u1ed7i ng\u01b0\u1eddi t\u00f9y thu\u1ed9c v\u00e0o \u0111\u1ed9 tu\u1ed5i, gi\u1edbi t\u00ednh, sinh l\u00fd, \u0111ang mang thai, cho con b\u00fa, b\u1ec7nh l\u00fd v\u00e0 m\u1ee9c \u0111\u1ed9, lao \u0111\u1ed9ng. L\u01b0\u1ee3ng \u0111\u1ea1m m\u1ed9t ng\u01b0\u1eddi c\u1ea7n b\u1ed5 sung t\u1eeb 1,1 \u0111\u1ebfn 1,3 g tr\u00ean m\u1ed7i kg tr\u1ecdng l\u01b0\u1ee3ng m\u1ed9t ng\u00e0y, trong \u0111\u00f3 \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt ch\u1ec9 n\u00ean chi\u1ebfm 50% t\u1ed5ng nhu c\u1ea7u \u0111\u1ea1m. M\u1ee9c n\u00e0y b\u1eb1ng 13-20% nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng (calo) h\u00e0ng ng\u00e0y.<\/p>\n\n\n\n

C\u00f3 hai ngu\u1ed3n \u0111\u1ea1m ch\u00ednh l\u00e0 \u0111\u1ea1m th\u1ef1c v\u1eadt v\u00e0 \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt. \u0110\u1ea1m th\u1ef1c v\u1eadt bao g\u1ed3m c\u00e1c lo\u1ea1i \u0111\u1eadu nh\u01b0 \u0111\u1eadu n\u00e0nh, \u0111\u1eadu xanh, \u0111\u1eadu \u0111en…, s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu nh\u01b0 gi\u00e1 \u0111\u1ed7, \u0111\u1eadu ph\u1ee5; y\u1ebfn m\u1ea1ch, c\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng, h\u1ea1t m\u00e8, c\u00e1c lo\u1ea1i rau xanh \u0111\u1eadm… \u0110\u1ea1m \u0111\u1ed9ng v\u1eadt bao g\u1ed3m c\u00e1c lo\u1ea1i th\u1ecbt (heo, b\u00f2, g\u00e0, v\u1ecbt), c\u00e1, tr\u1ee9ng, h\u1ea3i s\u1ea3n, t\u00f4m cua…<\/p>\n\n\n\n

Tuy nhi\u00ean, theo k\u1ef9 s\u01b0 Mai Linh, khi n\u00f3i \u0111\u1ebfn \u0111\u1ea1m, nhi\u1ec1u ng\u01b0\u1eddi Vi\u1ec7t v\u1eabn th\u01b0\u1eddng ngh\u0129 ngay \u0111\u1ebfn th\u1ecbt, c\u00e1, \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt.<\/p>\n\n\n\n

“\u0110\u1ea1m \u0111\u1ed9ng v\u1eadt t\u1ed1i \u0111a ch\u1ec9 n\u00ean chi\u1ebfm 50% l\u01b0\u1ee3ng \u0111\u1ea1m c\u1ea3 ng\u00e0y”, k\u1ef9 sinh dinh d\u01b0\u1ee1ng cho bi\u1ebft.<\/p>\n\n\n\n

V\u00ed d\u1ee5, m\u1ed9t ng\u01b0\u1eddi n\u1eef 20 tu\u1ed5i, cao 1,6m, n\u1eb7ng 56 kg, \u0111i\u1ec1u ki\u1ec7n s\u1ee9c kh\u1ecfe b\u00ecnh th\u01b0\u1eddng, kh\u00f4ng mang thai hay cho con b\u00fa, kh\u00f4ng c\u00f3 b\u1ec7nh th\u00ec l\u01b0\u1ee3ng \u0111\u1ea1m \u0111\u01b0\u1ee3c t\u00ednh v\u1edbi c\u00f4ng th\u1ee9c: 56 x (1,1-1,3) t\u1ee9c kho\u1ea3ng 63 g – 73 g. Trung b\u00ecnh c\u1ea7n kho\u1ea3ng 68 g \u0111\u1ea1m m\u1ed7i ng\u00e0y.<\/p>\n\n\n\n

Trong \u0111\u00f3 l\u01b0\u1ee3ng \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt chi\u1ebfm 50%, t\u1ee9c c\u1ea7n b\u1ed5 sung 34g \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt. \u0110\u1ec3 c\u00f3 10g \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt th\u00ec c\u1ea7n ti\u00eau th\u1ee5 50 g th\u1ecbt. V\u1eady ng\u01b0\u1eddi n\u00e0y s\u1ebd c\u1ea7n kho\u1ea3ng 170 – 210 g th\u1ecbt c\u00e1 m\u1ed7i ng\u00e0y.<\/p>\n\n\n\n

L\u01b0\u1ee3ng th\u1ee9c \u0103n t\u1eeb \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt hay th\u1ef1c v\u1eadt n\u00ean \u0111\u01b0\u1ee3c thay th\u1ebf trong c\u00f9ng m\u1ed9t nh\u00f3m, kh\u00f4ng n\u00ean thay th\u1ebf kh\u00e1c nh\u00f3m. V\u00ed d\u1ee5 \u1edf nh\u00f3m \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt, thay v\u00ec \u0103n 50 g th\u1ecbt c\u00f3 th\u1ec3 thay b\u1eb1ng 60 g tr\u1ee9ng, t\u1ee9c 1 qu\u1ea3 tr\u1ee9ng c\u00f4ng nghi\u1ec7p l\u1edbn, 2 qu\u1ea3 tr\u1ee9ng g\u00e0 ta. Ho\u1eb7c c\u00f3 th\u1ec3 thay b\u1eb1ng 50g c\u00e1 n\u1ee5c, kho\u1ea3ng 1 con c\u00e1 nh\u1ecf, hay 55g t\u00f4m, c\u1ee1 4 con t\u00f4m trung b\u00ecnh, 55 g c\u00e1 l\u00f3c, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 1 l\u00e1t c\u00e1 v\u1eeba.<\/p>\n\n\n\n

“N\u1ebfu \u0103n qu\u00e1 nhi\u1ec1u protein \u0111\u1ed9ng v\u1eadt s\u1ebd d\u1ec5 d\u1eabn \u0111\u1ebfn b\u1ec7nh gout, c\u00e1c axit uric l\u1eafng \u0111\u1ecdng g\u00e2y n\u00ean b\u1ec7nh kh\u1edbp, tim m\u1ea1ch. Ngo\u00e0i ra, c\u00e1c axit b\u00e9o trong th\u1ecbt d\u01b0a th\u1eeba t\u1ea1o th\u00e0nh m\u1ee1 g\u00e2y b\u00e9o ph\u00ec v\u00e0 lo\u00e3ng x\u01b0\u01a1ng. Tuy nhi\u00ean n\u1ebfu \u0103n qu\u00e1 \u00edt \u0111\u1ea1m \u0111\u1ed9ng v\u1eadt th\u00ec s\u1ebd g\u00e2y suy gi\u1ea3m h\u1ec7 mi\u1ec5n d\u1ecbch, suy dinh d\u01b0\u1ee1ng, kh\u00f4ng \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u1edbi thanh thi\u1ebfu ni\u00ean tu\u1ed5i m\u1edbi l\u1edbn”, k\u1ef9 s\u01b0 Linh cho bi\u1ebft.<\/p>\n\n\n

\n
\"\u0102n
\u0102n 50g th\u1ecbt s\u1ebd cung c\u1ea5p cho c\u01a1 th\u1ec3 10g protein. \u1ea2nh: Flickr<\/em><\/figcaption><\/figure><\/div>\n\n\n

M\u1ed7i ng\u01b0\u1eddi n\u00ean \u0103n \u0111a d\u1ea1ng c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m \u0111\u1ee7 4 nh\u00f3m ch\u1ea5t \u0111\u01b0\u1eddng b\u1ed9t, \u0111\u1ea1m (\u0111\u1ea1m \u0111\u1ed9ng v\u1eadt, \u0111\u1ea1m th\u1ef1c v\u1eadt), ch\u1ea5t b\u00e9o, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t.<\/p>\n\n\n\n

“M\u1ed7i tu\u1ea7n n\u00ean \u0103n \u00edt nh\u1ea5t 3 b\u1eefa c\u00e1 v\u00e0 n\u00ean b\u1ed5 sung \u0111\u1eadu ph\u1ee5 trong m\u1ed7i b\u1eefa \u0103n \u0111\u1ec3 \u0111a d\u1ea1ng ngu\u1ed3n \u0111\u1ea1m”, k\u1ef9 s\u01b0 Linh khuy\u1ebfn c\u00e1o.<\/p>\n\n\n\n

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

M\u1ed9t n\u1eef thanh ni\u00ean 20 tu\u1ed5i trong \u0111i\u1ec1u ki\u1ec7n th\u1ec3 ch\u1ea5t b\u00ecnh th\u01b0\u1eddng c\u1ea7n ti\u00eau th\u1ee5 kho\u1ea3ng 170 \u0111\u1ebfn 210 gram th\u1ecbt c\u00e1 m\u1ed7i ng\u00e0y. K\u1ef9 s\u01b0 L\u00ea Th\u1ecb Mai Linh, khoa Dinh D\u01b0\u1ee1ng – Ti\u1ebft ch\u1ebf B\u1ec7nh vi\u1ec7n \u0110\u1ea1i h\u1ecdc Y d\u01b0\u1ee3c, cho bi\u1ebft l\u01b0\u1ee3ng protein (\u0111\u1ea1m) c\u1ea7n n\u1ea1p v\u00e0o \u1edf m\u1ed7i ng\u01b0\u1eddi t\u00f9y … \u0110\u1ecdc ti\u1ebfp<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[],"class_list":["post-384","post","type-post","status-publish","format-standard","hentry","category-bai-viet"],"_links":{"self":[{"href":"https:\/\/vietquangfarm.com\/index.php\/wp-json\/wp\/v2\/posts\/384","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietquangfarm.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietquangfarm.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vietquangfarm.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vietquangfarm.com\/index.php\/wp-json\/wp\/v2\/comments?post=384"}],"version-history":[{"count":1,"href":"https:\/\/vietquangfarm.com\/index.php\/wp-json\/wp\/v2\/posts\/384\/revisions"}],"predecessor-version":[{"id":385,"href":"https:\/\/vietquangfarm.com\/index.php\/wp-json\/wp\/v2\/posts\/384\/revisions\/385"}],"wp:attachment":[{"href":"https:\/\/vietquangfarm.com\/index.php\/wp-json\/wp\/v2\/media?parent=384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietquangfarm.com\/index.php\/wp-json\/wp\/v2\/categories?post=384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietquangfarm.com\/index.php\/wp-json\/wp\/v2\/tags?post=384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}