Tr\u01b0\u1edbc m\u1ed7i b\u1eefa \u0103n, Linh 37 tu\u1ed5i, u\u1ed1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc l\u00f3t d\u1ea1, sau \u0111\u00f3 \u0103n rau xanh, th\u1ecbt c\u00e1, cu\u1ed1i c\u00f9ng l\u00e0 c\u01a1m \u0111\u1ec3 gi\u1ea3m c\u00e2n.<\/p>\n

V\u1edbi ch\u1ebf \u0111\u1ed9 n\u00e0y, Phan H\u00e0 Linh \u0103n nhi\u1ec1u v\u00e0o bu\u1ed5i s\u00e1ng, bu\u1ed5i tr\u01b0a v\u00e0 gi\u1ea3m v\u1ec1 chi\u1ec1u t\u1ed1i. Do c\u00e1c ch\u1ec9 s\u1ed1 nh\u01b0 m\u1ee1 m\u00e1u, men gan, cholesterol \u1edf m\u1ee9c b\u00e1o \u0111\u1ed9ng, anh k\u1ebft h\u1ee3p c\u1ea3 \u0103n ng\u01b0\u1ee3c v\u00e0 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n \u0111\u1ec3 gi\u1ea3m c\u00e2n nhanh h\u01a1n.<\/p>\n

Linh cao 1,76 m, hai tay cu\u1ed3n cu\u1ed9n c\u01a1 b\u1eafp do t\u1eadp gym. Anh th\u01b0\u1eddng xuy\u00ean t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 duy tr\u00ec c\u00e2n n\u1eb7ng \u1edf m\u1ee9c 75-80 kg. Tuy nhi\u00ean, sau \u0111\u00f3 do t\u00ednh ch\u1ea5t c\u00f4ng vi\u1ec7c, anh b\u1ecf b\u00ea t\u1eadp luy\u1ec7n, ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n kh\u00f4ng ki\u1ebfm so\u00e1t, khi\u1ebfn c\u00e2n n\u1eb7ng t\u0103ng l\u00ean 110 kg. T\u1eeb qu\u1ea7n \u00e1o m\u1eb7c size XL, anh t\u0103ng size l\u00ean g\u1ea5p 4 l\u1ea7n, qu\u1ea7n \u00e1o ch\u1ee7 y\u1ebfu \u0111\u1eb7t may. Linh chu\u1ed9ng m\u1eb7c m\u00e0u \u0111en \u0111\u1ec3 tr\u00f4ng thon th\u1ea3 h\u01a1n.<\/p>\n

Th\u1eddi gian \u0111\u1ea7u \u00e1p d\u1ee5ng nguy\u00ean t\u1eafc \u0103n ng\u01b0\u1ee3c, Linh ch\u01b0a ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c b\u1eefa \u0103n do t\u00ednh ch\u1ea5t c\u00f4ng vi\u1ec7c \u0111i s\u1edbm v\u1ec1 khuya, c\u1ea7n u\u1ed1ng r\u01b0\u1ee3u v\u00e0 bia nhi\u1ec1u. \u0102n nhi\u1ec1u rau n\u00ean ch\u00e0ng trai kh\u00f4ng c\u1ea3m th\u1ea5y ch\u01b0\u1edbng b\u1ee5ng, \u0111\u1ea7y h\u01a1i d\u00f9 ti\u00eau th\u1ee5 nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u1ea1m tr\u01b0\u1edbc \u0111\u00f3.<\/p>\n

\u0110\u1ec3 tr\u00e1nh nh\u00e0m ch\u00e1n, Linh \u0103n nhi\u1ec1u lo\u1ea1i rau c\u1ee7 qu\u1ea3, \u01b0u ti\u00ean th\u1ef1c ph\u1ea9m theo m\u00f9a. Tr\u00ean b\u00e0n nh\u1eadu, anh tr\u00e1nh \u0103n th\u1ecbt ho\u1eb7c m\u00f3n nhi\u1ec1u d\u1ea7u m\u1ee1, u\u1ed1ng c\u00f3 ch\u1eebng m\u1ef1c h\u01a1n. “L\u00fac \u0111\u00f3i \u0103n rau b\u1ea1n s\u1ebd nhanh ch\u00f3ng c\u1ea3m th\u1ea5y no b\u1ee5ng, kh\u00f4ng mu\u1ed1n \u0103n nhi\u1ec1u, d\u1ec5 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng th\u1ee9c \u0103n v\u00e0o c\u01a1 th\u1ec3 h\u01a1n”, anh n\u00f3i.<\/p>\n

Anh v\u1eabn \u0103n \u0111\u1ea7y \u0111\u1ee7 c\u00e1c nh\u00f3m ch\u1ea5t, h\u1ea1n ch\u1ebf tinh b\u1ed9t ch\u1ee9 kh\u00f4ng c\u1eaft b\u1ecf ho\u00e0n to\u00e0n. Thay v\u00ec ba b\u1eefa ch\u00ednh, anh \u0103n 5-6 b\u1eefa m\u1ed7i ng\u00e0y v\u00e0 kh\u00f4ng \u0103n qu\u00e1 no. Nh\u1eefng b\u1eefa ph\u1ee5, anh l\u00f3t d\u1ea1 b\u1eb1ng tr\u00e1i c\u00e2y \u0111\u1ec3 nhanh g\u1ecdn nh\u01b0ng v\u1eabn c\u00f3 c\u1ea3m gi\u00e1c no, tr\u00e1nh th\u00e8m \u0103n. Anh ch\u1ecdn c\u00e1c lo\u1ea1i qu\u1ea3 c\u00f3 h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u1ea5p nh\u01b0 d\u01b0a chu\u1ed9t, c\u1ee7 \u0111\u1eadu, b\u01b0\u1edfi, thanh long, t\u00e1o ta, l\u00ea, cam, qu\u00fdt v\u00e0 h\u1ea1n ch\u1ebf xo\u00e0i, s\u1ea7u ri\u00eang.<\/p>\n

<\/p>\n

Phan H\u00e0 Linh tr\u01b0\u1edbc khi gi\u1ea3m c\u00e2n. \u1ea2nh:<\/p>\n

Theo c\u00e1c chuy\u00ean gia, m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t c\u1ee7a vi\u1ec7c gi\u1ea3m c\u00e2n l\u00e0 th\u00e2m h\u1ee5t calo, t\u1ee9c l\u00e0 l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 ph\u1ea3i \u00edt h\u01a1n ho\u1eb7c b\u1eb1ng l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5. Calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 (calo in) m\u1ed9t ng\u00e0y g\u1ed3m th\u1ee9c \u0103n, \u0111\u1ed3 u\u1ed1ng. Calo ti\u00eau th\u1ee5 (calo out) l\u00e0 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t, c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u00f4ng th\u01b0\u1eddng (k\u1ec3 c\u1ea3 h\u00edt th\u1edf ho\u1eb7c ng\u1ee7) v\u00e0 vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n

N\u01b0\u1edbc \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong to\u00e0n b\u1ed9 qu\u00e1 tr\u00ecnh \u0111\u00f3. L\u00fd do \u0111\u1ea7u ti\u00ean, n\u01b0\u1edbc ho\u00e0n to\u00e0n kh\u00f4ng ch\u1ee9a calo. V\u00ec v\u1eady, vi\u1ec7c s\u1eed d\u1ee5ng n\u01b0\u1edbc l\u1ecdc thay th\u1ebf cho c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng kh\u00e1c nh\u01b0 n\u01b0\u1edbc ng\u1ecdt, n\u01b0\u1edbc hoa qu\u1ea3 hay th\u1ee9c u\u1ed1ng n\u00f3ng l\u00e0 c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y. S\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c no c\u0169ng gi\u00fap gi\u1ea3m l\u01b0\u1ee3ng th\u1ee9c \u0103n h\u00e0ng ng\u00e0y v\u00e0o c\u01a1 th\u1ec3, t\u1eeb \u0111\u00f3 gi\u1ea3m calo. Nh\u01b0 v\u1eady, vi\u1ec7c u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc ngay \u0111\u1ea7u b\u1eefa \u0103n \u0111\u00e3 gi\u00fap ch\u00e0ng trai gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n

T\u01b0\u01a1ng t\u1ef1, b\u00e1c s\u0129 Nguy\u1ec5n V\u0103n Ti\u1ebfn, Vi\u1ec7n Dinh d\u01b0\u1ee1ng Qu\u1ed1c gia, cho bi\u1ebft ch\u1ebf \u0111\u1ed9 \u0103n ng\u01b0\u1ee3c l\u00e0 c\u00e1ch gi\u1ea3m c\u00e2n, l\u1ea5y l\u1ea1i v\u00f3c d\u00e1ng khoa h\u1ecdc, \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 ch\u1ea5t m\u00e0 kh\u00f4ng c\u1ea7n nh\u1ecbn \u0111\u00f3i. Ng\u01b0\u1eddi gi\u1ea3m c\u00e2n t\u0103ng c\u01b0\u1eddng th\u1ee9c \u0103n nhi\u1ec1u ch\u1ea5t x\u01a1, \u00edt n\u0103ng l\u01b0\u1ee3ng nh\u01b0 rau, tr\u00e1i c\u00e2y \u00edt ng\u1ecdt, c\u00e1, \u0111\u1eadu ph\u1ee5 \u0111\u1ec3 no l\u00e2u h\u01a1n. Th\u00f3i quen \u0103n rau tr\u01b0\u1edbc c\u0169ng c\u00f3 l\u1ee3i cho h\u1ec7 ti\u00eau h\u00f3a, gi\u00fap c\u01a1 th\u1ec3 chuy\u1ec3n h\u00f3a d\u1ec5 d\u00e0ng h\u01a1n. Chia nh\u1ecf b\u1eefa \u0103n c\u0169ng l\u00e0 c\u00e1ch gi\u1ea3m c\u00e2n, thay v\u00ec \u0103n \u00edt l\u1ea7n nh\u01b0ng nhi\u1ec1u th\u1ee9c \u0103n. B\u1ea1n n\u00ean \u0103n theo th\u1ef1c \u0111\u01a1n quen thu\u1ed9c c\u1ee7a m\u00ecnh nh\u01b0ng c\u00f3 s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh cho h\u1ee3p l\u00fd. Ngo\u00e0i ra, ng\u01b0\u1eddi gi\u1ea3m c\u00e2n c\u1ea7n \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 l\u01b0\u1ee3ng th\u1ecbt c\u00e1, \u0111\u1ea1m, tinh b\u1ed9t, ch\u1ec9 gi\u1ea3m c\u00e1c lo\u1ea1i th\u1ee9c \u0103n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng nh\u01b0 nhi\u1ec1u m\u1ee1 hay \u0111\u1ed3 ng\u1ecdt.<\/p>\n

B\u1ed5 tr\u1ee3 cho qu\u00e1 tr\u00ecnh l\u1ea5y l\u1ea1i v\u00f3c d\u00e1ng, Linh quy\u1ebft \u0111\u1ecbnh b\u1ecf b\u1eefa s\u00e1ng v\u00e0 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. \u0110\u00e2y l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 nh\u1ecbn \u0103n c\u00f3 chu k\u1ef3, gi\u00fap c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 th\u1eddi gian ti\u00eau th\u1ee5 th\u1ee9c \u0103n ho\u00e0n to\u00e0n, \u0111\u1ed3ng th\u1eddi gi\u1edbi h\u1ea1n nghi\u00eam ng\u1eb7t l\u01b0\u1ee3ng calo dung n\u1ea1p. C\u00f3 hai h\u00ecnh th\u1ee9c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n g\u1ed3m h\u1ea1n ch\u1ebf th\u1eddi gian \u0103n trong ng\u00e0y (\u0103n 6-8 gi\u1edd v\u00e0 nh\u1ecbn \u0103n trong 16-18 gi\u1edd c\u00f2n l\u1ea1i) ho\u1eb7c nh\u1ecbn \u0103n li\u00ean t\u1ee5c trong v\u00f2ng 16 \u0111\u1ebfn 24 gi\u1edd, hai l\u1ea7n m\u1ed9t tu\u1ea7n.<\/p>\n

Trong tu\u1ea7n \u0111\u1ea7u, Linh th\u01b0\u1eddng b\u1ecb \u0111\u00f3i d\u1eabn \u0111\u1ebfn th\u00e8m \u0103n, \u0103n kh\u00f4ng ki\u1ec3m so\u00e1t, c\u01a1 th\u1ec3 b\u1ecb b\u1ee9c b\u1ed1i, lu\u00f4n c\u1ea3m th\u1ea5y kh\u00f3 ch\u1ecbu. Nhi\u1ec1u bu\u1ed5i t\u1ed1i \u0111i l\u00e0m v\u1ec1 nh\u00ecn th\u1ea5y m\u00e2m c\u01a1m, anh mu\u1ed1n lao v\u00e0o \u0103n lu\u00f4n. Khi l\u00e0m vi\u1ec7c, anh c\u1ea3m th\u1ea5y m\u1ea5t t\u1eadp trung, m\u1ec7t m\u1ecfi, trong \u0111\u1ea7u lu\u00f4n ngh\u0129 \u0111\u1ebfn vi\u1ec7c \u0103n. Suy ngh\u0129 “hay l\u00e0 \u0103n m\u1ed9t ch\u00fat, n\u1ebfm m\u1ed9t ch\u00fat” c\u1ee9 lu\u1ea9n qu\u1ea9n trong \u0111\u1ea7u, nh\u01b0ng nh\u00ecn c\u01a1 th\u1ec3 b\u00e9o ph\u00ec, Linh l\u1ea1i kh\u00f4ng d\u00e1m c\u1ea7m \u0111\u0169a.<\/p>\n

<\/p>\n

Sau gi\u1ea3m c\u00e2n, Linh t\u1ef1 tin m\u1eafc b\u1ed9 qu\u1ea7n \u00e1o s\u00e1ng m\u00e0u, th\u00edch ch\u1ee5p \u1ea3nh v\u00e0 c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, n\u0103ng \u0111\u1ed9ng h\u01a1n. \u1ea2nh:<\/p>\n

B\u00ean c\u1ea1nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, Linh k\u1ebft h\u1ee3p t\u1eadp th\u1ec3 d\u1ee5c, \u0111\u1ea1p xe m\u1ed7i ng\u00e0y \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y nhi\u1ec1u calo. Trong hai th\u00e1ng \u0111\u1ea7u, anh gi\u1ea3m 12 kg, nh\u01b0ng c\u01a1 th\u1ec3 kh\u00f4ng c\u00f3 nhi\u1ec1u thay \u0111\u1ed5i. Anh b\u1ecb ch\u1eefng c\u00e2n, \u0103n u\u1ed1ng kh\u00f4ng ngon mi\u1ec7ng. Th\u1ec9nh tho\u1ea3ng \u0111i nh\u1eadu, anh ph\u1ea3i c\u1ed1 n\u00f4n ra v\u00ec ph\u1ea3i u\u1ed1ng qu\u00e1 nhi\u1ec1u v\u00e0 \u0103n nhi\u1ec1u \u0111\u1ea1m. \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n kh\u00f3 kh\u0103n nh\u1ea5t khi<\/p>\n

gi\u1ea3m c\u00e2n<\/p>\n

.<\/p>\n

\u0110\u1ec3 c\u1ea3i thi\u1ec7n, anh ch\u1ecdn m\u1ed9t ng\u00e0y trong tu\u1ea7n \u0111\u1ec3 \u0103n “x\u1ea3”, t\u1ee9c l\u00e0 \u0103n th\u1ecfa th\u00edch m\u00f3n m\u00ecnh mu\u1ed1n, sau \u0111\u00f3 l\u1ea1i ti\u1ebfp t\u1ee5c \u0103n ng\u01b0\u1ee3c v\u00e0 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n. Khi \u0111i u\u1ed1ng c\u00e0 ph\u00ea, anh \u01b0u ti\u00ean n\u01b0\u1edbc hoa qu\u1ea3 kh\u00f4ng \u0111\u01b0\u1eddng \u0111\u1ec3 kh\u00f4ng b\u1ecb \u0111\u1ea7y b\u1ee5ng. Ba th\u00e1ng sau, anh ti\u1ebfp t\u1ee5c gi\u1ea3m th\u00eam 7 kg.<\/p>\n

Hi\u1ec7n, Linh duy tr\u00ec c\u00e2n n\u1eb7ng t\u1eeb 75 \u0111\u1ebfn 77 kg. Sau gi\u1ea3m c\u00e2n, Linh chia s\u1ebb kinh nghi\u1ec7m c\u1ee7a m\u00ecnh cho m\u1ecdi ng\u01b0\u1eddi, cho r\u1eb1ng 70 \u0111\u1ebfn 80% th\u00e0nh c\u00f4ng l\u00e0 nh\u1edd \u0103n u\u1ed1ng. Tuy nhi\u00ean, anh n\u00f3i gi\u1ea3m c\u00e2n l\u00e0 h\u00e0nh tr\u00ecnh, kh\u00f4ng c\u00f3 b\u00ed quy\u1ebft v\u00e0 kh\u00f4ng c\u00f3 m\u1eabu s\u1ed1 chung.<\/p>\n

“Ch\u1ec9 khi b\u1ea1n nh\u1eadn ra gi\u1ea3m c\u00e2n t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 kh\u00f4ng c\u00f2n th\u1ea5y g\u00f2 b\u00f3 khi \u0111\u1ebfn gi\u1edd \u0103n th\u00ec s\u1ebd gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng, an to\u00e0n”, Linh n\u00f3i.<\/p>\n

\nMinh An
\n<\/strong><\/p>\n

\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"
H\u00e0 N\u1ed9i Tr\u01b0\u1edbc m\u1ed7i b\u1eefa \u0103n, Linh 37 tu\u1ed5i, u\u1ed1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc l\u00f3t d\u1ea1, sau \u0111\u00f3 \u0103n rau xanh, th\u1ecbt c\u00e1, cu\u1ed1i c\u00f9ng l\u00e0 c\u01a1m \u0111\u1ec3 gi\u1ea3m c\u00e2n. V\u1edbi ch\u1ebf \u0111\u1ed9 n\u00e0y, Phan H\u00e0 Linh \u0103n nhi\u1ec1u v\u00e0o bu\u1ed5i s\u00e1ng, bu\u1ed5i tr\u01b0a v\u00e0 gi\u1ea3m v\u1ec1 chi\u1ec1u t\u1ed1i. Do c\u00e1c ch\u1ec9 s\u1ed1 nh\u01b0 m\u1ee1 m\u00e1u, … <\/p>\n","protected":false},"author":1,"featured_media":1283,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"_links":{"self":[{"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/posts\/1282"}],"collection":[{"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/comments?post=1282"}],"version-history":[{"count":2,"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/posts\/1282\/revisions"}],"predecessor-version":[{"id":1910,"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/posts\/1282\/revisions\/1910"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/media\/1283"}],"wp:attachment":[{"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/media?parent=1282"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/categories?post=1282"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nghethuatlamtinh.com\/wp-json\/wp\/v2\/tags?post=1282"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}