{"id":103354,"date":"2021-09-01T00:00:00","date_gmt":"2021-09-01T00:00:00","guid":{"rendered":"https:\/\/docosan-blog.local\/blog\/uncategorized\/nhin-an-gian-doan-la-gi\/"},"modified":"2022-09-09T00:00:00","modified_gmt":"2022-09-09T00:00:00","slug":"nhin-an-gian-doan-la-gi","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/dinh-duong\/nhin-an-gian-doan-la-gi\/","title":{"rendered":"Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 g\u00ec v\u00e0 hi\u1ec7u qu\u1ea3 ra sao?"},"content":{"rendered":"\n<p class=\"has-gray-200-background-color has-background wp-block-paragraph\"><strong>Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 m\u1ed9t k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng thay phi\u00ean gi\u1eefa kho\u1ea3ng th\u1eddi gian nh\u1ecbn \u0111\u00f3i v\u00e0 th\u1eddi gian n\u1ea1p n\u0103ng l\u01b0\u1ee3ng theo m\u1ed9t l\u1ecbch ho\u1eb7c khung gi\u1edd c\u1ee5 th\u1ec3. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 ng\u0103n ng\u1eeba, ho\u1eb7c th\u1eadm ch\u00ed l\u00e0 \u0111\u1ea3o ng\u01b0\u1ee3c, m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd. Nh\u01b0ng th\u1ef1c hi\u1ec7n nh\u01b0 th\u1ebf n\u00e0o? N\u00f3 c\u00f3 an to\u00e0n kh\u00f4ng? <a href=\"https:\/\/www.docosan.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Docosan<\/a> m\u1eddi b\u1ea1n tham kh\u1ea3o b\u00e0i vi\u1ebft n\u00e0y.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"nh\u1ecbn-an-gian-do\u1ea1n-la-gi\">Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 g\u00ec?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n (Intermittent fasting) l\u00e0 m\u1ed9t trong nh\u1eefng xu h\u01b0\u1edbng s\u1ee9c kh\u1ecfe v\u00e0 <a href=\"https:\/\/www.docosan.com\/blog\/dinh-duong\/\" target=\"_blank\" rel=\"noreferrer noopener\">dinh d\u01b0\u1ee1ng<\/a> th\u1ecbnh h\u00e0nh nh\u1ea5t hi\u1ec7n nay. \u0110\u00e2y l\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chuy\u1ec3n qua l\u1ea1i gi\u1eefa c\u00e1c kho\u1ea3ng th\u1eddi gian nh\u1ecbn \u0103n (kh\u00f4ng c\u00f3 th\u1ee9c \u0103n ho\u1eb7c gi\u1ea3m r\u1ea5t \u0111\u00e1ng k\u1ec3 l\u01b0\u1ee3ng calo) v\u00e0 \u0103n kh\u00f4ng h\u1ea1n ch\u1ebf.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y kh\u00f4ng g\u1ee3i \u00fd b\u1ea1n n\u00ean \u0103n u\u1ed1ng g\u00ec, m\u00e0 n\u00f3 quy \u0111\u1ecbnh <strong>khi n\u00e0o <\/strong>b\u1ea1n \u0103n. Nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p ph\u1ed5 bi\u1ebfn bao g\u1ed3m nh\u1ecbn \u0103n 16 gi\u1edd m\u1ed9t ng\u00e0y (v\u00e0 \u0103n trong 8 gi\u1edd c\u00f2n l\u1ea1i), ho\u1eb7c nh\u1ecbn \u0103n su\u1ed1t 24 gi\u1edd v\u1edbi t\u1ea7n su\u1ea5t 2 l\u1ea7n m\u1ed7i tu\u1ea7n.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y th\u00fac \u0111\u1ea9y s\u1ef1 thay \u0111\u1ed5i th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3 th\u00f4ng qua gi\u1ea3m m\u1ee1 v\u00e0 c\u00e2n n\u1eb7ng. Th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3 (body composition) l\u00e0 t\u1ef7 l\u1ec7 ph\u1ea7n tr\u0103m m\u1ee1, x\u01b0\u01a1ng, c\u01a1 v\u00e0 n\u01b0\u1edbc trong c\u01a1 th\u1ec3 con ng\u01b0\u1eddi. \u0110\u1ed3ng th\u1eddi, n\u00f3 gi\u00fap t\u0103ng c\u00e1c ch\u1ec9 s\u1ed1 s\u1ee9c kh\u1ecfe li\u00ean quan \u0111\u1ebfn b\u1ec7nh nh\u01b0 huy\u1ebft \u00e1p v\u00e0 n\u1ed3ng \u0111\u1ed9 cholesterol.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u1ecbn \u0103n c\u00f2n c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ph\u1ea7n trong t\u00edn ng\u01b0\u1ee1ng v\u00e0 t\u00f4n gi\u00e1o. Ch\u1eb3ng h\u1ea1n trong th\u00e1ng Ramadan (th\u00e1ng 9 l\u1ecbch \u1ea2 R\u1eadp), ng\u01b0\u1eddi theo \u0111\u1ea1o H\u1ed3i s\u1ebd nh\u1ecbn \u0103n v\u00e0 nh\u1ecbn u\u1ed1ng t\u1eeb th\u1eddi \u0111i\u1ec3m b\u00ecnh minh \u0111\u1ebfn khi ho\u00e0ng h\u00f4n, t\u1ee9c trong th\u1eddi gian m\u1eb7t tr\u1eddi m\u1ecdc. H\u1ecd v\u1eabn c\u00f3 th\u1ec3 d\u1eady s\u1edbm tr\u01b0\u1edbc khi b\u00ecnh minh l\u00ean \u0111\u1ec3 \u0103n, ho\u1eb7c \u0103n t\u1ed1i tr\u01b0\u1edbc khi ng\u1ee7.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/09\/nhin-an-gian-doan-2.jpg\" alt=\"nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n\" class=\"wp-image-44965\"\/><figcaption>Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n ph\u01b0\u01a1ng ph\u00e1p 16:8<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"c\u01a1-s\u1edf-c\u1ee7a-ph\u01b0\u01a1ng-phap-nh\u1ecbn-an-gian-do\u1ea1n-la-gi\">C\u01a1 s\u1edf c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 g\u00ec?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Th\u1ef1c ph\u1ea9m ch\u00fang ta \u0103n b\u1ecb ph\u00e2n h\u1ee7y b\u1edfi c\u00e1c enzym trong ru\u1ed9t v\u00e0 cu\u1ed1i c\u00f9ng tr\u1edf th\u00e0nh c\u00e1c ph\u00e2n t\u1eed trong m\u00e1u. Carbohydrate, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u01b0\u1eddng v\u00e0 ng\u0169 c\u1ed1c tinh ch\u1ebf (v\u00ed d\u1ee5 nh\u01b0 b\u1ed9t tr\u1eafng v\u00e0 g\u1ea1o), nhanh ch\u00f3ng b\u1ecb ph\u00e2n h\u1ee7y th\u00e0nh glucose, nguy\u00ean li\u1ec7u m\u00e0 c\u00e1c t\u1ebf b\u00e0o s\u1eed d\u1ee5ng \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng. N\u1ebfu c\u00e1c t\u1ebf b\u00e0o kh\u00f4ng s\u1eed d\u1ee5ng h\u1ebft, \u0111\u01b0\u1eddng glucose d\u01b0 th\u1eeba s\u1ebd \u0111\u01b0\u1ee3c l\u01b0u tr\u1eef trong c\u00e1c t\u1ebf b\u00e0o m\u1ee1.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u01b0ng \u0111\u01b0\u1eddng glucose ch\u1ec9 c\u00f3 th\u1ec3 x\u00e2m nh\u1eadp v\u00e0o t\u1ebf b\u00e0o khi c\u00f3 s\u1ef1 gi\u00fap s\u1ee9c c\u1ee7a insulin, m\u1ed9t&nbsp; hormone \u0111\u01b0\u1ee3c t\u1ea1o ra trong tuy\u1ebfn t\u1ee5y. Insulin \u0111\u01b0a \u0111\u01b0\u1eddng v\u00e0o t\u1ebf b\u00e0o m\u1ee1 v\u00e0 gi\u1eef n\u00f3 \u1edf \u0111\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gi\u1eefa c\u00e1c b\u1eefa \u0103n, mi\u1ec5n l\u00e0 ch\u00fang ta kh\u00f4ng \u0103n v\u1eb7t, m\u1ee9c insulin trong m\u00e1u s\u1ebd gi\u1ea3m xu\u1ed1ng. Khi \u0111\u00f3, c\u00e1c t\u1ebf b\u00e0o m\u1ee1 gi\u1ea3i ph\u00f3ng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng d\u1ef1 tr\u1eef \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u00fang ta s\u1ebd gi\u1ea3m c\u00e2n n\u1ebfu \u0111\u1ec3 m\u1ee9c insulin gi\u1ea3m xu\u1ed1ng. To\u00e0n b\u1ed9 \u00fd t\u01b0\u1edfng c\u1ee7a nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 cho ph\u00e9p m\u1ee9c insulin gi\u1ea3m xu\u1ed1ng \u0111\u1ee7 nhi\u1ec1u v\u00e0 \u0111\u1ee7 l\u00e2u \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y m\u00f4 m\u1ee1.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2022\/02\/nhin-an-gian-doan-3.jpg\" alt=\"nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n\" class=\"wp-image-44968\"\/><figcaption>C\u01a1 s\u1edf c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cac-ph\u01b0\u01a1ng-phap-nh\u1ecbn-an-gian-do\u1ea1n\">C\u00e1c ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 m\u1ed9t s\u1ed1 c\u00e1ch kh\u00e1c nhau \u0111\u1ec3 th\u1ef1c hi\u1ec7n nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n &#8211; t\u1ea5t c\u1ea3 \u0111\u1ec1u li\u00ean quan \u0111\u1ebfn vi\u1ec7c chia nh\u1ecf ng\u00e0y ho\u1eb7c tu\u1ea7n th\u00e0nh th\u1eddi gian \u0103n u\u1ed1ng v\u00e0 th\u1eddi gian nh\u1ecbn \u0103n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trong th\u1eddi gian nh\u1ecbn \u0103n, b\u1ea1n \u0103n r\u1ea5t \u00edt ho\u1eb7c kh\u00f4ng \u0103n g\u00ec c\u1ea3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p ph\u1ed5 bi\u1ebfn nh\u1ea5t:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ch\u1ebf \u0111\u1ed9 \u0103n 16:8: <\/strong>C\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 giao th\u1ee9c Leangains, bao g\u1ed3m vi\u1ec7c b\u1ecf b\u1eefa s\u00e1ng v\u00e0 h\u1ea1n ch\u1ebf th\u1eddi gian \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n trong v\u00f2ng 8 gi\u1edd, ch\u1eb3ng h\u1ea1n nh\u01b0 t\u1eeb 12 gi\u1edd \u0111\u1ebfn 20 gi\u1edd t\u1ed1i. Sau \u0111\u00f3, b\u1ea1n s\u1ebd nh\u1ecbn \u0103n trong 16 gi\u1edd \u1edf gi\u1eefa.<\/li><li><strong>\u0102n-Nh\u1ecbn-\u0102n:<\/strong> Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u00e1p d\u1ee5ng vi\u1ec7c nh\u1ecbn \u0103n trong su\u1ed1t 24 gi\u1edd, m\u1ed9t ho\u1eb7c hai l\u1ea7n m\u1ed9t tu\u1ea7n, ch\u1eb3ng h\u1ea1n nh\u01b0 kh\u00f4ng \u0103n t\u1eeb b\u1eefa t\u1ed1i m\u1ed9t ng\u00e0y cho \u0111\u1ebfn b\u1eefa t\u1ed1i ng\u00e0y h\u00f4m sau.<\/li><li><strong>Ch\u1ebf \u0111\u1ed9 \u0103n 5:2:<\/strong> V\u1edbi ph\u01b0\u01a1ng ph\u00e1p n\u00e0y, b\u1ea1n ch\u1ec9 ti\u00eau th\u1ee5 500 &#8211; 600 calo (t\u1ee9c \u00edt h\u01a1n so v\u1edbi nhu c\u1ea7u b\u00ecnh th\u01b0\u1eddng) v\u00e0o hai ng\u00e0y <em>kh\u00f4ng li\u00ean t\u1ee5c <\/em>trong tu\u1ea7n, nh\u01b0ng v\u1eabn \u0103n b\u00ecnh th\u01b0\u1eddng trong 5 ng\u00e0y c\u00f2n l\u1ea1i. Ch\u1eb3ng h\u1ea1n b\u1ea1n ch\u1ecdn n\u1ea1p \u00edt calo v\u00e0o th\u1ee9 3 v\u00e0 th\u1ee9 5 h\u00e0ng tu\u1ea7n, c\u00e1c ng\u00e0y c\u00f2n l\u1ea1i trong tu\u1ea7n th\u00ec \u0103n u\u1ed1ng b\u00ecnh th\u01b0\u1eddng.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2022\/02\/nhin-an-gian-doan-4.jpg\" alt=\"nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n\" class=\"wp-image-44969\"\/><figcaption>C\u00e1c ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1eb1ng c\u00e1ch gi\u1ea3m l\u01b0\u1ee3ng calo c\u1ee7a b\u1ea1n, t\u1ea5t c\u1ea3 c\u00e1c ph\u01b0\u01a1ng ph\u00e1p tr\u00ean s\u1ebd gi\u00fap gi\u1ea3m c\u00e2n, mi\u1ec5n l\u00e0 b\u1ea1n kh\u00f4ng c\u00f3 \u00fd t\u01b0\u1edfng \u201cb\u00f9 \u0111\u1eafp\u201d kho\u1ea3ng th\u1eddi gian nh\u1ecbn \u0111\u00f3i b\u1eb1ng c\u00e1ch \u0103n nhi\u1ec1u h\u01a1n trong th\u1eddi k\u1ef3 \u0103n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nhi\u1ec1u ng\u01b0\u1eddi nh\u1eadn th\u1ea5y ph\u01b0\u01a1ng ph\u00e1p 16\/8 l\u00e0 \u0111\u01a1n gi\u1ea3n nh\u1ea5t v\u00e0 d\u1ec5 \u00e1p d\u1ee5ng l\u00e2u d\u00e0i. N\u00ean \u0111\u00e2y c\u0169ng l\u00e0 ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn nhi\u1ec1u nh\u1ea5t.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Th\u1eddi gian nh\u1ecbn \u0103n k\u00e9o d\u00e0i h\u01a1n, ch\u1eb3ng h\u1ea1n nh\u1ecbn \u0103n 24, 36, 48 v\u00e0 72 gi\u1edd, nh\u00ecn chung l\u00e0 t\u1ed1t h\u01a1n cho b\u1ea1n v\u00e0 c\u00f3 th\u1ec3 g\u00e2y nguy hi\u1ec3m. Tr\u00e1i l\u1ea1i, vi\u1ec7c nh\u1ecbn \u0103n qu\u00e1 l\u00e2u c\u00f3 th\u1ec3 th\u00fac \u0111\u1ea9y c\u01a1 th\u1ec3 b\u1ea1n b\u1eaft \u0111\u1ea7u t\u00edch tr\u1eef nhi\u1ec1u ch\u1ea5t b\u00e9o h\u01a1n \u0111\u1ec3 \u0111\u00e1p \u1ee9ng v\u1edbi t\u00ecnh tr\u1ea1ng \u0111\u00f3i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"thanh-ph\u1ea7n-an-u\u1ed1ng-nen-g\u1ed3m-nh\u1eefng-gi\">Th\u00e0nh ph\u1ea7n \u0103n u\u1ed1ng n\u00ean g\u1ed3m nh\u1eefng g\u00ec?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Trong th\u1eddi gian nh\u1ecbn \u0111\u00f3i, n\u01b0\u1edbc v\u00e0 \u0111\u1ed3 u\u1ed1ng kh\u00f4ng ch\u1ee9a calo nh\u01b0 c\u00e0 ph\u00ea \u0111en v\u00e0 tr\u00e0 \u0111\u01b0\u1ee3c cho ph\u00e9p. Ng\u01b0\u1eddi Vi\u1ec7t Nam c\u00f3 th\u00f3i quen cho nhi\u1ec1u \u0111\u01b0\u1eddng ho\u1eb7c s\u1eefa \u0111\u1eb7c v\u00e0o c\u00e0 ph\u00ea, ho\u1eb7c \u0111\u01b0\u1eddng v\u00e0o tr\u00e0. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 ph\u00e1 v\u1ee1 nguy\u00ean t\u1eafc b\u1ea1n \u0111\u1eb7t ra m\u00e0 b\u1ea1n kh\u00f4ng h\u1ec1 \u0111\u1ec3 \u00fd \u0111\u1ebfn.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f2n trong th\u1eddi k\u1ef3 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n, \u201c\u0103n u\u1ed1ng b\u00ecnh th\u01b0\u1eddng\u201d kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 c\u00f3 th\u1ec3 \u0103n u\u1ed1ng th\u1ebf n\u00e0o c\u0169ng \u0111\u01b0\u1ee3c. B\u1ea1n s\u1ebd kh\u00f4ng th\u1ec3 gi\u1ea3m c\u00e2n ho\u1eb7c kh\u00f4ng kh\u1ecfe m\u1ea1nh h\u01a1n n\u1ebfu b\u1ea1n \u0111\u00f3ng g\u00f3i th\u1eddi gian cho \u0103n c\u1ee7a m\u00ecnh b\u1eb1ng \u0111\u1ed3 \u0103n v\u1eb7t c\u00f3 h\u00e0m l\u01b0\u1ee3ng calo cao, \u0111\u1ed3 chi\u00ean r\u00e1n si\u00eau c\u1ee1 v\u00e0 \u0111\u1ed3 \u0103n v\u1eb7t.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2022\/02\/nhin-an-gian-doan-5.jpg\" alt=\"nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n\" class=\"wp-image-44970\"\/><figcaption>Th\u00e0nh ph\u1ea7n \u0103n u\u1ed1ng n\u00ean g\u1ed3m nh\u1eefng g\u00ec?<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tac-d\u1ee5ng-c\u1ee7a-nh\u1ecbn-an-gian-do\u1ea1n-trong-c\u1ea3i-thi\u1ec7n-s\u1ee9c-kh\u1ecfe\">T\u00e1c d\u1ee5ng c\u1ee7a nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n trong c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 nhi\u1ec1u nghi\u00ean c\u1ee9u \u0111\u00e3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u1ec1 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n, \u1edf c\u1ea3 \u0111\u1ed9ng v\u1eadt v\u00e0 con ng\u01b0\u1eddi. C\u00e1c k\u1ebft qu\u1ea3 \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p n\u00e0y <em>c\u00f3 th\u1ec3 c\u00f3<\/em> nh\u1eefng l\u1ee3i \u00edch trong vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a n\u00e3o b\u1ed9 v\u00e0 c\u01a1 th\u1ec3 n\u00f3i chung. N\u00f3 th\u1eadm ch\u00ed c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n s\u1ed1ng l\u00e2u h\u01a1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tuy nhi\u00ean, b\u1ea1n c\u0169ng c\u1ea7n bi\u1ebft r\u1eb1ng \u0111a s\u1ed1 nh\u1eefng l\u1ee3i \u00edch l\u00e2u d\u00e0i v\u00e0 v\u01b0\u1ee3t tr\u1ed9i c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p n\u00e0y ch\u1ec9 \u0111\u01b0\u1ee3c ghi nh\u1eadn tr\u00ean c\u00e1c th\u1eed nghi\u1ec7m \u1edf<strong> chu\u1ed9t<\/strong>. C\u00e1c th\u1eed nghi\u1ec7m tr\u00ean ng\u01b0\u1eddi \u0111a ph\u1ea7n ch\u1ec9 theo d\u00f5i c\u00e1c \u0111\u1ed1i t\u01b0\u1ee3ng m\u1ed9t th\u1eddi gian <em>ng\u1eafn<\/em> (kho\u1ea3ng v\u00e0i th\u00e1ng), s\u1ed1 l\u01b0\u1ee3ng t\u00ecnh nguy\u1ec7n vi\u00ean c\u0169ng h\u1ea1n ch\u1ebf, v\u00e0 h\u1ecd th\u01b0\u1eddng l\u00e0 nh\u1eefng ng\u01b0\u1eddi tr\u1ebb tu\u1ed5i v\u00e0 kh\u1ecfe m\u1ea1nh.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do v\u1eady, vi\u1ec7c duy tr\u00ec ch\u1ebf \u0111\u1ed9 nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n su\u1ed1t nhi\u1ec1u n\u0103m v\u00e0 t\u1eeb \u0111\u00f3 c\u00f3 \u0111\u01b0\u1ee3c c\u00e1c l\u1ee3i \u00edch nh\u01b0 m\u00f4 h\u00ecnh \u0111\u1ed9ng v\u1eadt \u0111i\u1ec1u kh\u00f4ng th\u1ec3 \u0111\u1ea3m b\u1ea3o ch\u1eafc ch\u1eafn. C\u1ea7n c\u00f3 th\u00eam nghi\u00ean c\u1ee9u l\u00e0m r\u00f5 \u0111i\u1ec1u n\u00e0y.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe ch\u00ednh c\u1ee7a vi\u1ec7c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Suy ngh\u0129 v\u00e0 tr\u00ed nh\u1edb.<\/strong> C\u00e1c nghi\u00ean c\u1ee9u ph\u00e1t hi\u1ec7n ra r\u1eb1ng nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n gi\u00fap t\u0103ng c\u01b0\u1eddng tr\u00ed nh\u1edb ho\u1ea1t \u0111\u1ed9ng \u1edf \u0111\u1ed9ng v\u1eadt v\u00e0 tr\u00ed nh\u1edb b\u1eb1ng l\u1eddi n\u00f3i \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh.<\/li><li><strong>S\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/strong> Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n gi\u00fap c\u1ea3i thi\u1ec7n huy\u1ebft \u00e1p v\u00e0 nh\u1ecbp tim khi ngh\u1ec9 ng\u01a1i c\u0169ng nh\u01b0 c\u00e1c ph\u00e9p \u0111o kh\u00e1c li\u00ean quan \u0111\u1ebfn tim.<\/li><li><strong>Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. <\/strong>Nam thanh ni\u00ean nh\u1ecbn \u0103n trong 16 gi\u1edd cho th\u1ea5y gi\u1ea3m m\u1ee1 trong khi v\u1eabn duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1. C\u00f2n \u1edf chu\u1ed9t, nh\u1eefng c\u00e1 th\u1ec3 \u0111\u01b0\u1ee3c cho \u0103n gi\u00e1n \u0111o\u1ea1n cho th\u1ea5y s\u1ee9c b\u1ec1n khi ch\u1ea1y t\u1ed1t h\u01a1n.<\/li><li><strong>B\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 b\u00e9o ph\u00ec. <\/strong>Trong c\u00e1c nghi\u00ean c\u1ee9u tr\u00ean \u0111\u1ed9ng v\u1eadt, nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n ng\u0103n ng\u1eeba b\u00e9o ph\u00ec. Ng\u01b0\u1eddi b\u00e9o ph\u00ec c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n, ng\u01b0\u1eddi ti\u1ec3u \u0111\u01b0\u1eddng c\u00f3 th\u1ec3 gi\u1ea3m t\u00ecnh tr\u1ea1ng \u0111\u1ec1 kh\u00e1ng insulin.<\/li><li><strong>S\u1ee9c kh\u1ecfe m\u00f4.<\/strong> \u1ede \u0111\u1ed9ng v\u1eadt, nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0m gi\u1ea3m t\u1ed5n th\u01b0\u01a1ng m\u00f4 trong ph\u1eabu thu\u1eadt v\u00e0 c\u1ea3i thi\u1ec7n ti\u00ean l\u01b0\u1ee3ng.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/09\/nhin-an-gian-doan-6.jpg\" alt=\"nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n\" class=\"wp-image-44971\"\/><figcaption>T\u00e1c d\u1ee5ng c\u1ee7a nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n trong c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n kh\u00f4ng v\u01b0\u1ee3t tr\u1ed9i h\u01a1n m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh (ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo h\u00e0ng ng\u00e0y) trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. Vi\u1ec7c gi\u1ea3m m\u1ee1 t\u1ea1ng, c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng nh\u00ecn chung l\u00e0 c\u1ea7n k\u1ebft h\u1ee3p c\u1ea3 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c \u0103n u\u1ed1ng v\u00e0 t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c, th\u00e0nh ph\u1ea7n quan tr\u1ecdng h\u01a1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ph\u01b0\u01a1ng-phap-nay-khong-danh-cho-m\u1ecdi-d\u1ed1i-t\u01b0\u1ee3ng\">Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y kh\u00f4ng d\u00e0nh cho m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u1ed1 g\u1eafng nh\u1ecbn \u0103n \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng, s\u1ed1 kh\u00e1c l\u1ea1i s\u1eed d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111\u1ec3 gi\u1ea3i quy\u1ebft c\u00e1c t\u00ecnh tr\u1ea1ng m\u00e3n t\u00ednh nh\u01b0 h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch, ti\u1ec3u \u0111\u01b0\u1eddng, cholesterol cao ho\u1eb7c vi\u00eam kh\u1edbp. Nh\u01b0ng b\u1ea1n c\u1ea7n h\u1ebft s\u1ee9c l\u01b0u \u00fd, nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n kh\u00f4ng ph\u1ea3i d\u00e0nh cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n \u0111ang c\u00f3 s\u1eb5n c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe, vi\u1ec7c tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p n\u00e0y. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 \u0111\u1ed1i t\u01b0\u1ee3ng kh\u00f4ng n\u00ean t\u1ef1 \u00fd nh\u1ecbn \u0103n:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tr\u1ebb em d\u01b0\u1edbi 18 tu\u1ed5i<\/li><li>Ph\u1ee5 n\u1eef mang thai hay \u0111ang cho con b\u00fa<\/li><li>Ng\u01b0\u1eddi m\u1eafc \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng ho\u1eb7c c\u00e1c r\u1ed1i lo\u1ea1n \u0111\u01b0\u1eddng huy\u1ebft kh\u00e1c<\/li><li>Ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed c\u00e1c r\u1ed1i lo\u1ea1n \u0103n u\u1ed1ng<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2022\/02\/nhin-an-gian-doan-7.jpg\" alt=\"nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n\" class=\"wp-image-44972\" width=\"800\" height=\"534\"\/><figcaption>Ph\u1ee5 n\u1eef \u0111ang mang thai kh\u00f4ng \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"t\u1ed5ng-k\u1ebft\">T\u1ed5ng k\u1ebft<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f3m l\u1ea1i, nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n c\u00f3 th\u1ec3 \u0111em l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch n\u1ebfu nh\u1eefng ng\u01b0\u1eddi theo \u0111u\u1ed5i ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111ang kho\u1ebb m\u1ea1nh v\u00e0 c\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t. T\u1ed1t nh\u1ea5t b\u1ea1n c\u1ea7n tham v\u1ea5n b\u00e1c s\u0129 c\u1ee7a m\u00ecnh tr\u01b0\u1edbc khi quy\u1ebft \u0111\u1ecbnh \u00e1p d\u1ee5ng n\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 d\u00e0nh th\u1eddi gian \u0111\u1ec3 \u0111\u1ecdc v\u00e0 t\u00ecm hi\u1ec3u ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n t\u1ea1i Docosan. Ch\u00fang t\u00f4i r\u1ea5t vinh h\u1ea1nh ch\u00e0o \u0111\u00f3n v\u00e0 nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 t\u00edn nhi\u1ec7m t\u1eeb c\u00e1c b\u1ea1n.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00e0i vi\u1ebft \u0111\u01b0\u1ee3c tham kh\u1ea3o b\u00e1c s\u0129 v\u00e0 c\u00e1c ngu\u1ed3n t\u01b0 li\u1ec7u \u0111\u00e1ng tin c\u1eady trong v\u00e0 ngo\u00e0i n\u01b0\u1edbc. Tuy nhi\u00ean, Docosan Team khuy\u1ebfn kh\u00edch b\u1ec7nh nh\u00e2n h\u00e3y t\u00ecm v\u00e0 \u0111\u1eb7t l\u1ecbch h\u1eb9n v\u1edbi b\u00e1c s\u0129 c\u00f3 chuy\u00ean m\u00f4n t\u1ea1i Docosan \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"ngu\u1ed3n-t\u01b0-li\u1ec7u-tham-kh\u1ea3o\"><strong>Ngu\u1ed3n t\u01b0 li\u1ec7u tham kh\u1ea3o<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\" rel=\"noreferrer noopener nofollow\">Hopkinsmedicine.org<\/a><\/li><li><a href=\"https:\/\/www.health.harvard.edu\/blog\/intermittent-fasting-surprising-update-2018062914156\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Health.havard.edu<\/a><\/li><li><a href=\"https:\/\/www.healthline.com\/nutrition\/intermittent-fasting-guide#simpler-lifestyle\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.healthline.com\/nutrition\/intermittent-fasting-guide#simpler-lifestyle\" rel=\"noreferrer noopener nofollow\">Healthline<\/a><\/li><li><a href=\"https:\/\/bvnguyentriphuong.com.vn\/dinh-duong\/chuoi-bai-viet-ve-nhin-an-gian-doan\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">B\u1ec7nh vi\u1ec7n Nguy\u1ec5n Tri Ph\u01b0\u01a1ng<\/a><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 m\u1ed9t k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng thay phi\u00ean gi\u1eefa kho\u1ea3ng th\u1eddi gian nh\u1ecbn \u0111\u00f3i v\u00e0 th\u1eddi gian n\u1ea1p n\u0103ng l\u01b0\u1ee3ng theo m\u1ed9t l\u1ecbch ho\u1eb7c khung gi\u1edd c\u1ee5 th\u1ec3. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 ng\u0103n ng\u1eeba, ho\u1eb7c th\u1eadm [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":89496,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[60],"tags":[],"class_list":["post-103354","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinh-duong"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/09\/nhin-an-gian-doan-1-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/09\/nhin-an-gian-doan-1-600x533.jpg","author_info":{"display_name":"D\u01b0\u1ee3c s\u0129, Th\u1ea1c s\u0129 Nguy\u1ec5n Th\u1ecb Thanh T\u00fa","author_link":"https:\/\/www.docosan.com\/blog\/author\/tunguyen\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/103354","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=103354"}],"version-history":[{"count":0,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/103354\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/89496"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=103354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=103354"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=103354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}