Ng\u00e0y nay, ng\u01b0\u1eddi tr\u1ebb t\u1ef1 nguy\u1ec7n \u0103n chay v\u00e0 ch\u1ecdn th\u1ef1c ph\u1ea9mchay l\u00e0m b\u1eefa \u0103n b\u00ecnh th\u01b0\u1eddngng\u00e0y m\u1ed9t nhi\u1ec1u. \u0102n chay theo tinh th\u1ea7n Ph\u1eadt gi\u00e1o l\u00e0 nh\u01b0 th\u1ebf n\u00e0o? H\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng trong th\u1ef1c ph\u1ea9m chay ra sao? C\u00e1ch ch\u1ebf bi\u1ebfn m\u00f3n \u0103n chay nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 v\u1eeba c\u00f3 b\u1eefa \u0103nngon v\u1eeba b\u1ea3o \u0111\u1ea3m dinh d\u01b0\u1ee1ng? Ch\u00fang t\u00f4i xin gi\u1edbi thi\u1ec7u b\u00e0i vi\u1ebft c\u1ee7a \u201cS\u1ee9 gi\u1ea3 v\u0103n h\u00f3a \u1ea9m th\u1ef1c Hu\u1ebf\u201d H\u1ed3 Ho\u00e0ng Anh c\u00f9ng qu\u00fd \u0111\u1ed9c gi\u1ea3.<\/p>\n
![\"\u0102n](\"http:\/\/tamhoc.org\/wp-content\/uploads\/2021\/04\/An-chay-doi-voi-gioi-tre.jpg\" "\\"\u0102n")
<\/p>\n
Nh\u01b0\u00a0ch\u00fang ta\u00a0\u0111\u00e3 bi\u00eat, Hu\u1ebf l\u00e0 m\u1ed9t\u00a0trung t\u00e2m\u00a0v\u0103n h\u00f3a\u00a0l\u1edbn c\u1ee7a\u00a0Vi\u1ec7t Nam.\u00a0V\u0103n H\u00f3a\u00a0Hu\u1ebf l\u00e0 s\u1ef1\u00a0th\u00e0nh t\u1ef1u\u00a0chung c\u1ee7a d\u00e2n t\u1ed9c v\u00e0o giai \u0111o\u1ea1n th\u1ed1ng nh\u1ea5t \u0111\u1ea5t n\u01b0\u1edbc d\u01b0\u1edbi th\u1eddi Nguy\u1ec5n.<\/p>\n
V\u00e0o th\u1eddi n\u00e0y,\u00a0v\u0103n h\u1ecdc, ngh\u1ec7 thu\u1eadt \u0111\u1ec1u \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n\u0111\u1ebfn \u0111\u1ec9nh cao. Ri\u00eang ngh\u1ec7 thu\u1eadt\u00a0\u1ea9m th\u1ef1c\u00a0\u0111\u01b0\u1ee3c\u00a0k\u1ebf th\u1eeba\u00a0truy\u1ec1n th\u1ed1ng\u00a0\u1ea9m th\u1ef1c\u00a0s\u00e2u s\u1eafc,\u00a0l\u00e2u \u0111\u1eddi\u00a0c\u1ee7a \u0111\u1ea5t B\u1eafc, v\u1eeba b\u1ed5 sung th\u00eam c\u00e1c m\u00f3n \u0103n\u00a0phong ph\u00fa\u00a0c\u1ee7a v\u00f9ng \u0111\u1ea5t ph\u01b0\u01a1ng Nam.<\/p>\n
T\u1ea5t c\u1ea3 nh\u1eefng n\u00e9t\u00a0tinh t\u1ebf\u00a0v\u1ec1\u00a0\u1ea9m th\u1ef1c\u00a0c\u1ee7a c\u00e1c mi\u1ec1n \u0111\u1ea5t n\u01b0\u1edbc \u0111\u00e3 h\u1ed9i t\u1ee5 v\u1ec1 kinh \u0111\u00f4 \u0111\u1ec3 h\u00ecnh th\u00e0nh v\u00e0 ph\u00e1t tri\u1ec3n n\u00ean ngh\u1ec7 thu\u1eadt\u00a0\u1ea9m th\u1ef1c\u00a0Hu\u1ebf. Trong \u0111\u00f3 c\u00f3 b\u1ed9 m\u00f4n\u00a0\u1ea9m th\u1ef1c\u00a0chay t\u1ea1i v\u00f9ng \u0111\u1ea5t n\u00e0y, m\u00e0\u00a0ng\u00e0y x\u01b0a\u00a0c\u00f2n \u0111\u01b0\u1ee3c\u00a0ca ng\u1ee3i\u00a0l\u00e0 \u201cThi\u1ec1n kinh\u201d (l\u00e0 kinh \u0111\u00f4\u00a0Ph\u1eadt gi\u00e1o\u00a0th\u1eddi Nguy\u1ec5n).<\/p>\n
\u1ede\u00a0Th\u1eeba Thi\u00ean\u00a0Hu\u1ebf,\u00a0\u0111\u1ea1i \u0111a s\u1ed1\u00a0qu\u1ea7n ch\u00fang\u00a0theo\u00a0\u0111\u1ea1o Ph\u1eadt\u00a0r\u1ea5t\u00a0thu\u1ea7n th\u00e0nh\u00a0n\u00ean\u00a0v\u1ea5n \u0111\u1ec1\u00a0\u0103n chay\u00a0\u0111\u00e3\u00a0ph\u1ed5 bi\u1ebfn\u00a0t\u1eeb\u00a0l\u00e2u \u0111\u1eddi. Trong cung \u0111\u00ecnh, vua ch\u00faa tr\u01b0\u1edbc khi c\u00fang\u00a0t\u1ebf quan\u00a0tr\u1ecdng nh\u01b0\u00a0t\u1ea1i Nam Giao, Mi\u1ebfu \u0110i\u1ec7n c\u0169ng ph\u1ea3i\u00a0\u0103n chay\u00a0\u0111\u1ec3\u00a0th\u00e0nh t\u00e2m\u00a0c\u1ea7u nguy\u1ec7n\u00a0cho \u0111\u1ea5t n\u01b0\u1edbc \u0111\u01b0\u1ee3c\u00a0th\u00e1i b\u00ecnh,\u00a0nh\u00e2n d\u00e2n\u00a0th\u1ecbnh v\u01b0\u1ee3ng, m\u01b0a\u00a0thu\u1eadn gi\u00f3\u00a0h\u00f2a,\u00a0bi\u1ec3n l\u1eb7ng\u00a0s\u00f3ng trong\u2026C\u00e1c ng\u00f4i qu\u1ed1c t\u1ef1 trong c\u00e1c d\u1ecbp\u00a0\u0111\u1ea1i l\u1ec5\u00a0nh\u01b0\u00a0Ph\u1eadt \u0111\u1ea3n, Vu lan, c\u00e1c d\u1ecbp\u00a0\u0111\u00e0n tr\u00e0ng\u00a0do tri\u1ec1u \u0111\u00ecnh t\u1ed5 ch\u1ee9c h\u1eb1ng n\u0103m \u0111\u1ec1u l\u00e0m nh\u1eefng c\u1ed7 chay\u00a0th\u1ecbnh so\u1ea1n\u00a0\u0111\u1ec3\u00a0c\u00fang d\u01b0\u1eddng\u00a0Tam b\u1ea3o.<\/p>\n
Nh\u01b0 trong s\u00e1ch Kh\u00e2m \u0111\u1ecbnh \u0110\u1ea1i Nam h\u1ed9i \u0111i\u1ec3n s\u1ef1 l\u1ec7 c\u00f3 ghi r\u00f5 l\u00e0\u00a0t\u00f9y theo\u00a0l\u1ec5 d\u00e2ng\u00a0c\u00fang Ph\u1eadt\u00a0Qu\u1ed1c l\u1ec5 th\u00ec chu\u1ea9n b\u1ecb bao nhi\u00eau m\u00e2m? V\u00e0 m\u1ed9t m\u00e2m c\u1ed7 chay\u00a0quy \u0111\u1ecbnh\u00a0bao nhi\u00eau m\u00f3n? Ch\u1ebf bi\u1ebfn b\u1eb1ng nguy\u00ean\u00a0v\u1eadt li\u1ec7u\u00a0g\u00ec?\u2026<\/p>\n
Nh\u1edd \u0111\u00f3 m\u00e0 vi\u1ec7c n\u1ea5u m\u00f3n chay \u1edf Hu\u1ebf\u00a0tr\u1ea3i qua\u00a0nhi\u1ec1u \u0111\u1eddi \u0111\u01b0\u1ee3c c\u00e1c\u00a0c\u01a1 quan\u00a0chuy\u00ean tr\u00e1ch, ngh\u1ec7 nh\u00e2n\u00a0s\u00e1ng t\u1ea1o,\u00a0n\u00e2ng cao\u00a0tr\u1edf th\u00e0nh\u00a0ngh\u1ec7 thu\u1eadt\u00a0\u0111\u1eb7c s\u1eafc,\u00a0tinh t\u1ebf\u00a0n\u1ed5i ti\u1ebfng\u00a0c\u1ea3 n\u01b0\u1edbc.<\/p>\n
Ch\u00fang ta\u00a0may m\u1eafn\u00a0\u0111\u01b0\u1ee3c\u00a0th\u1eeba h\u01b0\u1edfng\u00a0nh\u1eefng\u00a0kinh nghi\u1ec7m, k\u1ef9 thu\u1eadt c\u1ee7a ng\u01b0\u1eddi x\u01b0a, bi\u1ebft\u00a0s\u1eed d\u1ee5ng\u00a0nh\u1eefng nguy\u00ean li\u1ec7u\u00a0phong ph\u00fa,\u00a0\u0111\u1eb7c bi\u1ec7t\u00a0do \u0111\u1ecba l\u00fd, th\u1ed5 nh\u01b0\u1ee1ng\u2026s\u1ea3n xu\u1ea5t t\u1ea1i \u0111\u1ecba ph\u01b0\u01a1ng \u0111\u1ec3 ch\u1ebf\u00a0bi\u1ebfn th\u00e0nh\u00a0nh\u1eefng m\u00f3n\u00a0\u0103n chay\u00a0r\u1ea5t\u00a0ngon l\u00e0nh,\u00a0\u0111\u1ea1o v\u1ecb.<\/p>\n
Trong bu\u1ed5i n\u00f3i chuy\u1ec7n h\u00f4m nay,\u00a0ch\u00fang t\u00f4i\u00a0xin tr\u00ecnh b\u00e0y \u0111\u00f4i n\u00e9t v\u1ec1 s\u1ef1\u00a0\u00edch l\u1ee3i\u00a0c\u1ee7a vi\u1ec7c\u00a0\u0103n chay\u00a0\u0111\u1ed1i v\u1edbi\u00a0s\u1ee9c kh\u1ecfe, m\u00f4i tr\u01b0\u1eddng v\u00e0\u00a0\u0111\u1eb7c bi\u1ec7t\u00a0\u0111\u1ed1i v\u1edbi\u00a0v\u1ea5n \u0111\u1ec1\u00a0t\u00e2m linh\u00a0trong\u00a0\u0111\u1ea1o Ph\u1eadt.<\/p>\n
1.\u00a0\u0102n chay\u00a0l\u00e0 g\u00ec?<\/strong><\/span><\/span><\/p>\n \u0102n chay\u00a0hay\u00a0\u0103n l\u1ea1t, l\u00e0 \u0103n nh\u1eefng th\u1ee9 c\u00f3 ngu\u1ed3n g\u1ed1c\u00a0th\u1ef1c v\u1eadt, kh\u00f4ng\u00a0\u0103n th\u1ecbt\u00a0c\u00e1 hay nh\u1eefng th\u1ee9 c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb\u0111\u1ed9ng v\u1eadt\u00a0li\u00ean quan \u0111\u1ebfn\u00a0s\u00e1t sinh, gi\u1ebft m\u1ed5.<\/p>\n \u0102n chay\u00a0l\u00e0\u00a0t\u1eeb ng\u1eef\u00a0c\u00f3 nhi\u1ec1u ngh\u0129a kh\u00e1c nhau, t\u00f9y ng\u01b0\u1ee1ng hay phong t\u1ee5c t\u1eadp qu\u00e1n.<\/p>\n \u0102n chay\u00a0c\u00f3 2\u00a0l\u00fd do\u00a0ch\u00ednh<\/p>\n M\u1ed9t l\u00e0 do\u00a0t\u00edn ng\u01b0\u1ee1ng, hai l\u00e0 do\u00a0s\u1ee9c kh\u1ecfe. V\u00e0, d\u00f9\u00a0l\u00fd do\u00a0g\u00ec di n\u1eefa th\u00ec\u00a0\u0103n chay\u00a0l\u00e0 m\u1ed9t trong nh\u1eefng\u00a0ph\u01b0\u01a1ng ph\u00e1p\u00a0h\u1eefu hi\u1ec7u \u0111\u1ec3\u00a0b\u1ea3o v\u1ec7\u00a0m\u00f4i tr\u01b0\u01a1ng,\u00a0\u0111\u1eddi s\u1ed1ng\u00a0v\u00e0\u00a0s\u1ee9c kh\u1ecfe.<\/p>\n 2.\u00a0\u0102n chay\u00a0theo\u00a0tinh th\u1ea7n\u00a0\u0111\u1ea1o Ph\u1eadt<\/span><\/span><\/strong><\/p>\n \u0110\u1ea1o Ph\u1eadt\u00a0l\u00e0 \u0111\u1ea1o c\u1ee7a\u00a0t\u1eeb bi\u00a0v\u00e0\u00a0b\u00ecnh \u0111\u1eb3ng. Ph\u1eadt d\u1ea1y: \u201cT\u1ea5t c\u1ea3\u00a0ch\u00fang sanh\u00a0\u0111\u1ec1u c\u00f3 Ph\u1eadt t\u00e1nh\u201d. Mu\u1ed1n tr\u00e1nh\u00a0qu\u1ea3 b\u00e1o\u00a0lu\u00e2n h\u1ed3i, tr\u00e1nh c\u00e1c \u0111i\u1ec1u\u00a0t\u1ed9i l\u1ed7i\u00a0thu\u1ed9c v\u1ec1 vi\u1ec7c\u00a0s\u00e1t sanh,\u00a0Ph\u1eadt t\u1eedn\u00ean\u00a0\u0103n chay\u00a0\u0111\u1ec3\u00a0t\u0103ng tr\u01b0\u1edfng\u00a0l\u00f2ng t\u1eeb\u00a0bi.<\/p>\n Do \u0111\u00f3\u00a0\u0111a s\u1ed1\u00a0ng\u01b0\u1eddi \u0111\u1ec1u\u00a0nh\u1eadn th\u1ee9c\u00a0r\u1eb1ng\u00a0\u0103n th\u1ecbt\u00a0l\u00e0 m\u1ed9t trong nh\u1eefng tr\u1edf ng\u1ea1i to l\u1edbn cho s\u1ef1 ph\u00e1t tri\u1ec3n\u00a0t\u00e2m linh.<\/p>\n M\u1eb7c d\u00f9 s\u1ef1\u00a0\u0103n chay\u00a0\u0111\u00f4i v\u1edbi ng\u01b0\u1eddi\u00a0Ph\u1eadt t\u1eed\u00a0l\u00e0 m\u1ed9t \u0111i\u1ec1u\u00a0c\u1ea7n thi\u1ebft\u00a0trong cu\u1ed9c s\u1ed1ng\u00a0h\u1eb1ng ng\u00e0y\u00a0nh\u01b0 l\u00e0 m\u1ed9t\u00a0ph\u01b0\u01a1ng ph\u00e1p\u00a0tu h\u00e0nh. Nh\u01b0ng \u0111\u1ec3 vi\u1ec7c\u00a0\u0103n chay\u00a0mang l\u1ea1i\u00a0l\u1ee3i \u00edch\u00a0thi\u1ebft th\u1ef1c, ng\u01b0\u1eddi\u00a0Ph\u1eadt t\u1eed\u00a0c\u1ea7n c\u00f3 nh\u1eefng\u00a0ph\u01b0\u01a1ng ph\u00e1p\u00a0v\u00e0 n\u00ean\u00a0\u00e1p d\u1ee5ng\u00a0m\u1ed9t c\u00e1ch\u00a0tu\u1ea7n t\u1ef1,\u00a0t\u00f9y theo\u00a0c\u0103n c\u01a1\u00a0v\u00e0\u00a0s\u1edf nguy\u1ec7n\u00a0c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. H\u01a1n n\u1eefa, kh\u00f4ng ph\u1ea3i ng\u01b0\u1eddi\u00a0Ph\u1eadt t\u1eed\u00a0tr\u1ebb\u00a0t\u1ea1i gian\u00e0o c\u0169ng c\u00f3 th\u1ec3 b\u1ecf ngay t\u1eadp qu\u00e1n\u00a0\u0103n m\u1eb7n\u00a0c\u1ee7a m\u00ecnh \u0111\u1ec3\u00a0\u0103n chay. V\u00ec th\u1ebf, trong\u00a0\u0111\u1ea1o Ph\u1eadtc\u00f3 hai\u00a0ph\u01b0\u01a1ng ph\u00e1p\u00a0th\u1ef1c h\u00e0nh\u00a0vi\u1ec7c\u00a0\u0103n chay\u00a0l\u00e0\u00a0\u0103n chay\u00a0k\u1ef3 v\u00e0\u00a0\u0103n chay\u00a0tr\u01b0\u1eddng:<\/p>\n \u2013\u00a0\u0102n chay\u00a0k\u1ef3 l\u00e0\u00a0\u0103n chay\u00a0c\u00f3 k\u1ef3 h\u1ea1n, g\u1ed3m c\u00e1c ng\u00e0y\u00a0\u0103n chay\u00a0nh\u01b0:<\/strong><\/em><\/p>\n Nh\u1ecb trai:<\/strong>\u00a0\u0102n chay\u00a0hai ng\u00e0y trong m\u1ed7i th\u00e1ng v\u00e0o c\u00e1c ng\u00e0y m\u1ed3ng 1 v\u00e0 15.<\/em><\/p>\n T\u1ee9 trai:<\/strong>\u00a0\u0102n chay\u00a0b\u1ed1n ng\u00e0y trong m\u1ed7i th\u00e1ng, v\u00e0o c\u00e1c ng\u00e0y 1,14,15,30.<\/em><\/p>\n L\u1ee5c trai:<\/strong>\u00a0\u0102n chay\u00a0s\u00e1u ng\u00e0y trong m\u1ed7i th\u00e1ng, v\u00e0o c\u00e1c ng\u00e0y 1,8,14,15,18,23,24,28,29,30.<\/em><\/p>\n Nh\u1ea5t nguy\u1ec7t trai:<\/strong>\u00a0\u0103n chay\u00a0m\u1ed9t th\u00e1ng v\u00e0o th\u00e1ng Gi\u00eang hay th\u00e1ng 7.<\/em><\/p>\n Tam nguy\u1ec7t trai:\u00a0<\/strong>\u0102n chay\u00a0trong ba th\u00e1ng: th\u00e1ng Gi\u00eang, th\u00e1ng 7 hay th\u00e1ng 10 ho\u1eb7c ba th\u00e1ng\u00a0li\u00ean ti\u1ebfp.<\/em><\/p>\n \u2013\u00a0\u0102n chay\u00a0tr\u01b0\u1eddng hay \u0103n\u00a0tr\u01b0\u1eddng trai\u00a0l\u00e0 ng\u00e0y n\u00e0o c\u0169ng\u00a0\u0103n chay, kh\u00f4ng\u00a0gi\u00e1n \u0111o\u1ea1n\u00a0trong nhi\u1ec1u n\u0103m ho\u1eb7c\u00a0tr\u1ecdn \u0111\u1eddi.<\/em><\/strong><\/p>\n N\u1ebfu m\u1ed7i ng\u00e0y\u00a0ph\u00e1t t\u00e2m\u00a0kh\u00f4ng \u0103n sau 1 gi\u1edd trua, th\u00ec g\u1ecdi l\u00e0 ng\u1ecd trai.<\/em><\/p>\n 3.\u00a0\u0102n chay\u00a0v\u00ec\u00a0l\u00fd do\u00a0s\u1ee9c kh\u1ecfe<\/strong><\/span><\/span><\/p>\n T\u1eeb v\u00e0i ch\u1ee5c n\u0103m nay,\u00a0\u0103n chay\u00a0l\u00e0 m\u1ed9t khuynh h\u01b0\u1edbng\u00a0\u0111ang th\u1ecbnh\u00a0h\u00e0nh \u1edf c\u00e1c n\u01b0\u1edbc ph\u00e1t tri\u1ec3n, l\u00e0 m\u1ed9t\u00a0ph\u01b0\u01a1ng ph\u00e1p\u00a0d\u01b0\u1ee1ng sinh m\u1edbi \u0111\u1ec3\u00a0gi\u1eef g\u00ecn\u00a0s\u1ee9c kh\u1ecfe. C\u00f3 nhi\u1ec1u ki\u1ec3u\u00a0\u0103n chay:<\/p>\n \u0102n chay\u00a0c\u00f3 d\u00f9ng s\u1eefa v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa. Ngo\u00e0i ra\u00a0c\u00f3 lo\u1ea1i\u00a0\u0103n chay\u00a0ki\u1ec3u \u201ct\u00e0i t\u1eeb\u201dl\u00e0 ch\u1ecdn \u0103n nhi\u1ec1u rau qu\u1ea3 thay cho th\u1ecbt, c\u00e1\u2026\u0111\u00e3 \u0103n nhi\u1ec1u do ph\u1ea3i d\u1ef1 nhi\u1ec1u ti\u1ec7c t\u00f9ng, chi\u00eau \u0111\u00e3i\u2026li\u00ean mi\u00ean.<\/p>\n 4.\u00a0L\u1ee3i \u00edch\u00a0c\u1ee7a vi\u1ec7c\u00a0\u0103n chay<\/strong><\/span><\/span><\/p>\n Ng\u00e0y nay khoa h\u1ecdc ng\u00e0y c\u00e0ng ph\u00e1t hi\u1ec7n v\u00e0\u00a0c\u00f4ng b\u1ed1\u00a0th\u00eam nhi\u1ec1u\u00a0l\u1ee3i \u00edch\u00a0c\u1ee7a vi\u1ec7c\u00a0\u0103n chay.<\/p>\n C\u00e1c nh\u00e0 dinh d\u01b0\u1ee1ng h\u1ecdc cho r\u1eb1ng m\u1ed9t ch\u1ebf \u0111\u1ed9\u00a0\u0103n chay\u00a0\u0111\u01b0\u1ee3c chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng\u00a0d\u1ef1a tr\u00ean\u00a0c\u01a1 s\u1edf dinh d\u01b0\u1ee1ng\u00a0qu\u00e2n b\u00ecnh\u00a0s\u1ebd gi\u00fap\u00a0ch\u00fang ta\u00a0c\u00f3 \u0111\u01b0\u1ee3c\u00a0s\u1ee9c kh\u1ecfe\u00a0t\u1ed1t.<\/p>\n C\u00e1c nh\u00e0 y h\u1ecdc \u0110\u00f4ng T\u00e2y \u0111\u1ec1u\u00a0c\u00f4ng nh\u1eadn\u00a0\u0111\u1ed3\u00a0\u0103n chay\u00a0l\u00e0 nh\u1eb9 nh\u00e0ng,\u00a0tinh khi\u1ebft, d\u1ec5\u00a0ti\u00eau h\u00f3av\u00e0 c\u00f3 nhi\u1ec1u sinh t\u1ed1\u00a0l\u00e0nh m\u1ea1nh, v\u00e0 cho r\u1eb1ng nh\u1edd kh\u00f4ng\u00a0\u0103n th\u1ecbt, c\u00e1\u2026n\u00ean gi\u1ea3m s\u1ed1 l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a. Do \u0111\u00f3, gi\u1ea3m ph\u1ea7n n\u00e0o nguy c\u01a1 \u0111au tim, \u0111\u1ed9t qu\u1ef5, t\u0103ng huy\u1ebft \u00e1p\u2026<\/p>\n Th\u1ef1c ph\u1ea9m\u00a0chay c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1 nh\u01b0ng l\u1ea1i c\u00f3 \u00edt ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a n\u00ean tr\u00e1nh b\u00e9o ph\u1ec9, t\u00e1o b\u00f3n\u2026\u0111\u1ed3ng th\u1eddi l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng cholesterol x\u1ea5u trong m\u00e1u, gi\u00fap \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng m\u00e1u \u0111\u1ed1i v\u1edbi b\u1ec7nh nh\u00e2n b\u1ecb ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n M\u1eb7t kh\u00e1c,\u00a0\u0103n chay\u00a0c\u00f2n gi\u00fap l\u00e0m gi\u1ea3m nguy c\u01a1\u00a0xu\u1ea5t hi\u1ec7n\u00a0m\u1ed9t s\u1ed1 b\u1ec7nh ung th\u01b0\u2026, \u00edt m\u1eafc ph\u1ea3i nh\u1eefng c\u0103n b\u1ec7nh m\u00e3n t\u00ednh c\u0169ng nh\u01b0 \u00edt b\u1ecb\u00a0hi\u1ec7n t\u01b0\u1ee3ng\u00a0k\u1ebft t\u1ee5 s\u1ecfi trong th\u1eadn v\u00e0 t\u00fai m\u1eadt.<\/p>\n Rau \u0111\u1eadu,\u00a0ng\u0169 c\u1ed1c, c\u0169ng nh\u01b0\u00a0c\u00e1c lo\u1ea1i\u00a0h\u1ea1t c\u00f3 ch\u1ee9a nhi\u1ec1u vitamine v\u00e0 c\u00e1c ch\u1ea5t oxy h\u00f3a nh\u01b0 vitamine E, vitamine C v\u00e0 Beta caroten. C\u00e1c ch\u1ea5t n\u00e0y c\u00f3\u00a0t\u00e1c d\u1ee5ng\u00a0thanh l\u1ecdc ch\u1ea5t b\u00e9o trong t\u1ebf b\u00e0o v\u00e0 gi\u00fap ch\u00fang\u00a0ho\u1ea1t \u0111\u1ed9ng\u00a0m\u1ed9t c\u00e1ch h\u1eefu hi\u1ec7u h\u01a1n.\u00a0\u0110\u1ed3ng th\u1eddi\u00a0k\u1ebft h\u1ee3p\u00a0t\u1eadp\u00a0th\u1ec3 d\u1ee5c\u00a0\u0111\u1ec1u \u0111\u1eb7n\u00a0s\u1ebd l\u00e0m gi\u1ea3m ch\u1ee9ng lo\u00e3ng x\u01b0\u01a1ng. V\u00e0 n\u1ebfu u\u1ed1ng th\u00eam s\u1eefa s\u1ebd t\u0103ng ch\u1ec9 s\u1ed1\u00a0th\u00f4ng minh\u00a0(IQ)\u2026<\/p>\n C\u00e1c chuy\u00ean gia v\u1ec1 m\u00f4i tr\u01b0\u1eddng\u00a0cho bi\u1ebft: Vi\u1ec7c\u00a0\u0103n chay\u00a0t\u01b0\u1edfng ch\u1eebng l\u00e0\u00a0v\u1ea5n \u0111\u1ec1\u00a0nh\u1ecf b\u00e9 c\u1ee7a c\u00e1 nh\u00e2n\u2026nh\u01b0ng n\u00f3 l\u1ea1i\u00a0\u1ea3nh h\u01b0\u1edfng\u00a0t\u00edch c\u1ef1c\u00a0\u0111\u1ebfn nh\u1eefng\u00a0v\u1ea5n \u0111\u1ec1\u00a0to l\u1edbn n\u00f3ng b\u1ecfng m\u00e0\u00a0nh\u00e2n lo\u1ea1i\u00a0\u0111ang ph\u1ea3i\u00a0\u0111\u1ed1i \u0111\u1ea7u\u00a0l\u00e0: \u201cl\u00e0m\u00a0gi\u1ea3m thi\u1ec3u\u00a0s\u1ef1\u00a0gia t\u0103ng\u00a0nhi\u1ec7t \u0111\u1ed9 \u1ea5m n\u00f3ng to\u00e0n c\u1ea7u v\u00e0 c\u1ea1n ki\u1ec7t t\u00e0i nguy\u00ean\u201d. Do\u00a0vi\u1ec7c ph\u1ea3i\u00a0ph\u00ed ph\u1ea1m\u00a0v\u1ec1\u00a0n\u0103ng l\u01b0\u1ee3ng\u00a0t\u00e0i nguy\u00ean\u00a0thi\u00ean nhi\u00ean\u00a0c\u1ee7a tr\u00e1i \u0111\u00e2t d\u00f9ng \u0111\u1ec3 nu\u00f4i\u00a0gia s\u00fac\u00a0l\u1ea5y th\u1ecbt, v\u1edbi m\u1ee9c \u0111\u1ed9 kh\u00f4ng th\u1ec3 n\u00e0o ho\u00e0n tr\u1ea3 l\u1ea1i cho k\u1ecbp!<\/p>\n C\u00e1c nh\u00e0\u00a0x\u00e3 h\u1ed9i\u00a0cho r\u1eb1ng\u00a0\u0103n chay\u00a0kh\u00f4ng nh\u1eefng\u00a0l\u1ee3i \u00edch\u00a0cho\u00a0c\u00e1 nh\u00e2n, m\u00e0 c\u00f2n cho\u00a0x\u00e3 h\u1ed9i,\u00a0nh\u00e2n lo\u1ea1i,\u00a0ch\u00fang sanh\u00a0n\u1eefa.<\/p>\n Th\u1ef1c t\u1ebf\u00a0cho th\u1ea5y, hi\u1ec7n nay c\u00f3 nhi\u1ec1u lo\u1ea1i b\u1ec7nh\u00a0gia s\u00fac\u00a0nh\u01b0: B\u1ec7nh b\u00f2 \u0111i\u00ean, heo tai xanh, c\u00fam g\u00e0, c\u00e1 b\u1ecb nhi\u1ec5m th\u1ee7y ng\u00e2n, nhi\u1ec5m ch\u1ea5t \u0111\u1ed9c dioxin\u2026., khi\u1ebfn\u00a0con ng\u01b0\u1eddi\u00a0r\u1ea5t lo ng\u1ea1i m\u1ed7i khi\u00a0\u0103n u\u1ed1ng, th\u00ec khuynh h\u01b0\u1edbng\u00a0\u0103n chay\u00a0ng\u00e0y c\u00e0ng b\u00e0nh tr\u01b0\u1edbng th\u00eam.<\/p>\n Khoa h\u1ecdc c\u00f3 nh\u1eefng\u00a0c\u00f4ng b\u1ed1\u00a0vui \u0111\u1ed1i v\u1edbi c\u00e1c b\u1ea1n tr\u1ebb l\u00e0 n\u1ebfu \u0103n nhi\u1ec1u rau qu\u1ea3 nh\u01b0 b\u00ed \u0111ao, d\u01b0a chu\u1ed9t, c\u00e0 r\u1ed1t, m\u00e8, \u0111\u1eadu n\u00e0nh\u2026s\u1ebd \u0111\u1eb9p t\u00f3c v\u00e0 \u0111\u1eb9p n\u01b0\u1edbc da.<\/p>\n \u0102n chay\u00a0ng\u00e0y nay \u0111ang\u00a0tr\u1edf th\u00e0nh\u00a0\u201cmode\u201d\u1edf c\u00e1c n\u01b0\u1edbc ph\u00e1t tri\u1ec3n. Gi\u1edbi c\u00f4ng ngh\u1ec7 s\u1ea3n xu\u1ea5t\u00a0th\u1ef1c ph\u1ea9m\u00a0c\u0169ng ph\u1ea3i\u00a0nghi\u00ean c\u1ee9u\u00a0\u0111\u1ec3 c\u00f3 nh\u1eefng s\u1ea3n ph\u1ea9m\u00a0ph\u00f9 h\u1ee3p\u00a0theo\u00a0th\u1ecb hi\u1ebfu\u00a0c\u1ee7a ng\u01b0\u1eddi\u00a0\u0103n chay. Ch\u1eb3ng h\u1ea1n, hi\u1ec7n nay trong c\u1eeda h\u00e0ng Mc Donald\u2019s \u0111\u00e3 c\u00f3 m\u00f3n chay Mc Vegetarian, c\u00f4ng ty Nestl\u00e9 th\u00ec cho ra \u0111\u1eddi s\u1ea3n ph\u1ea9m pa-t\u00ea Raviolis chay, c\u00e1c si\u00eau th\u1ecb c\u00f3 b\u00e1n nhi\u1ec1u\u00a0th\u1ee9c \u0103n\u00a0chay l\u00e0m s\u1eb5n, \u1edf c\u00e1c th\u00e0nh ph\u1ed1 l\u1edbn c\u0169ng c\u00f3 nhi\u1ec1u nh\u00e0 h\u00e0ng chay\u00a0sang tr\u1ecdng.<\/p>\n Trong\u00a0x\u00e3 h\u1ed9i\u00a0ph\u01b0\u01a1ng T\u00e2y hi\u1ec7n nay, rau qu\u1ea3 \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t\u00a0bi\u1ec3u t\u01b0\u1ee3ng\u00a0c\u1ee7a s\u1ef1 t\u01b0\u01a1i m\u00e1t, tinh s\u1ea1ch. \u0110\u01b0\u1ee3c\u00a0xem nh\u01b0\u00a0l\u00e0 th\u1ee9 \u201cthu\u1ed1c gi\u1ea3i\u201d cho ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng\u00a0qu\u00e1 d\u01b0\u00a0ch\u1ea5t \u0111\u1ea1m, qu\u00e1 ng\u1ecdt v\u00e0 qu\u00e1 b\u00e9o.<\/p>\n C\u00e1c h\u00e3ng m\u1ef9 \u0111ang qu\u00e3ng b\u00e1\u00a0r\u1ea7m r\u1ed9\u00a0nh\u1eefng lo\u1ea1i n\u01b0\u1edbc hoa, m\u1ef9 ph\u1ea9m chi\u1ebft xu\u1ea5t t\u1eeb\u00a0hoa qu\u1ea3\u00a0thi\u00ean nhi\u00ean\u00a0nh\u01b0 cam, chanh, l\u00ea, t\u00e1o, d\u01b0a chu\u1ed9t, b\u1ea1c h\u00e0, long tu (l\u00f4 h\u1ed9i)\u2026<\/p>\n Rau qu\u1ea3 t\u1ef1 n\u00f3 \u0111\u00e3 l\u00e0\u00a0bi\u1ec3u t\u01b0\u1ee3ng\u00a0c\u1ee7a v\u1ebb \u0111\u1eb9p\u00a0thi\u00ean nhi\u00ean, t\u1eeb l\u00e2u n\u00f3 c\u0169ng l\u00e0 ngu\u1ed3n\u00a0c\u1ea3m x\u00fac,\u00a0s\u00e1ng t\u1ea1o\u00a0trong h\u1ed9i h\u1ecda\u2026.Rau qu\u1ea3 c\u00f2n d\u00f9ng l\u00e0m ch\u1ea5t li\u1ec7u ngh\u1ec7 thu\u1eadt nh\u01b0 trong c\u00e1c cu\u1ed9c\u00a0tri\u1ec3n l\u00e3m\u00a0c\u00e1c s\u1ea3n ph\u1ea9m ngh\u1ec7 thu\u1eadt ch\u1ec9 l\u00e0m b\u1eb1ng\u00a0c\u00e1c lo\u1ea1i\u00a0rau c\u1ee7\u2026<\/p>\n N\u00f3i chung, \u201cx\u00e3 h\u1ed9i ph\u01b0\u01a1ng T\u00e2y \u0111ang ti\u1ebfn \u0111\u1ebfn m\u1ed9t\u00a0ch\u1ee7 ngh\u0129a\u00a0\u0103n chay\u00a0nh\u1eb9 nh\u00e0ng\u201d.\u00a0\u0102n chay\u00a0\u0111ang l\u00e0 r\u00e2t mode!<\/p>\n Ngo\u00e0i nh\u1eefng\u00a0l\u1ee3i \u00edch\u00a0tr\u00ean, ng\u01b0\u1eddi\u00a0\u0103n chay\u00a0c\u00f3 th\u1ec3\u00a0ti\u1ebft ki\u1ec7m\u00a0t\u00e0i ch\u00ednh, v\u00ec \u0111\u1ed3\u00a0\u0103n chay\u00a0th\u01b0\u1eddng r\u1ebb h\u01a1n \u0111\u1ed3 m\u1eb7n. C\u0169ng nh\u01b0\u00a0ti\u1ebft ki\u1ec7m\u00a0th\u1eddi gian,\u00a0c\u00f4ng lao\u00a0n\u1ea5u n\u01b0\u1edbng\u2026<\/p>\n 5.\u00a0\u0102n chay\u00a0cho \u0111\u00fang c\u00e1ch<\/strong><\/span><\/span><\/p>\n Nguy\u00ean t\u1eafc ch\u00ednh l\u00e0 ph\u1ea3i c\u00f3 s\u1ef1\u00a0qu\u00e2n b\u00ecnh\u00a0gi\u1eefa c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng. \u0110\u1ec3 tr\u00e1nh\u00a0t\u00ecnh tr\u1ea1ngthi\u1ebfu ch\u1ea5t b\u1ed5, ng\u01b0\u1eddi\u00a0\u0103n chay\u00a0ph\u1ea3i bi\u1ebft\u00a0ph\u1ed1i h\u1ee3p\u00a0nhi\u1ec1u lo\u1ea1i\u00a0th\u1ee9c \u0103n\u00a0v\u1edbi nhau.<\/p>\n T\u00f9y theo\u00a0l\u1ed1i\u00a0\u0103n chay\u00a0c\u1ee7a m\u1ed7i ng\u01b0\u1eddi m\u00e0 c\u00f3 th\u1ec3 d\u00f9ng th\u00eam s\u1eefa ho\u1eb7c b\u1ed5 sung\u00a0c\u00e1c lo\u1ea1id\u01b0\u01a1c ph\u1ea9m nh\u01b0 calcium, vitamine D, vitamine 12 ho\u1eb7c ch\u1ea5t s\u1eaft hay kh\u00f4ng.<\/p>\n V\u00e0 n\u00ean\u00a0quan t\u00e2m\u00a0\u0111\u1ebfn c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng nh\u01b0 sau:<\/p>\n \u2013 Ch\u1ea5t \u0111\u1ea1m (protein): Gi\u00fap t\u1ea1o l\u1eadp t\u1ebf b\u00e0o. C\u00f3 nhi\u1ec1u trong\u00a0c\u00e1c lo\u1ea1i\u00a0ng\u0169 c\u1ed1c\u00a0nh\u01b0 \u0111\u1eadu \u0111\u1ecf, \u0111\u1eadu tr\u1eafng, \u0111\u1eadu xanh, \u0111\u1eadu n\u00e0nh\u2026V\u00e0\u00a0c\u00e1c lo\u1ea1i\u00a0h\u1ea1t nh\u01b0 h\u1ea1t d\u1ebb, h\u1ea1t h\u1ea1nh nh\u00e2n\u2026<\/p>\n \u2013 Ch\u1ea5t k\u1ebdm (Zn): Gi\u00fap\u00a0t\u0103ng tr\u01b0\u1edfng\u00a0v\u00e0 t\u00e1i t\u1ea1o t\u1ebf b\u00e0o. Ch\u1ea5t k\u1ebdm c\u00f3 nhi\u1ec1u trong c\u00e1c h\u1ea1t th\u00f4 t\u1ee9c c\u00e1c h\u1ea1t kh\u00f4ng ch\u00e0 x\u00e1t qu\u00e1 k\u1ef9, qu\u00e1 tr\u1eafng, trong m\u1ea7m l\u00faa m\u00ec, b\u1eafp c\u1ea3i, c\u00e0 r\u1ed1t\u2026.<\/p>\n \u2013 S\u1eaft (Fe): R\u1ea5t\u00a0c\u1ea7n thi\u1ebft\u00a0cho h\u1ed3ng huy\u1ebft c\u1ea7u, ch\u1ea5t s\u1eaft c\u00f3 nhi\u1ec1u trong rau c\u1ea3i c\u00f3 l\u00e1 xanh \u0111\u1eadm, trong nhi\u1ec1u lo\u1ea1i \u0111\u1eadu.<\/p>\n Tuy nhi\u00ean\u00a0\u0111\u1ec3 gi\u00fap ch\u1ea5t s\u1eaft\u00a0ho\u1ea1t \u0111\u1ed9ng\u00a0d\u1ec5 d\u00e0ng, ng\u01b0\u1eddi\u00a0\u0103n chay\u00a0\u0103n th\u00eam nh\u1eefng lo\u1ea1i\u00a0th\u1ee9c \u0103n\u00a0c\u00f3 nhi\u1ec1u vitamine C nh\u01b0 cam, qu\u00fdt, b\u01b0\u1edfi\u2026.V\u00e0 tr\u00e1nh d\u00f9ng chung\u00a0m\u1ed9t l\u1ea7n\u00a0v\u1edbi n\u01b0\u1edbc tr\u00e0, caf\u00e9 v\u00ec hai ch\u1ea5t n\u00e0y\u00a0ng\u0103n c\u1ea3n\u00a0s\u1ef1\u00a0h\u1ea5p th\u1ee5\u00a0c\u1ee7a ch\u1ea5t s\u1eaft.<\/p>\n Ch\u1ea5t s\u1eaft \u1edf ngu\u1ed3n\u00a0th\u1ef1c v\u1eadt\u00a0\u0111\u01b0\u1ee3c c\u01a1 th\u1ec3\u00a0h\u1ea5p th\u1ee5\u00a0d\u1ec5 d\u00e0ng h\u01a1n ch\u1ea5t s\u1eaft trong ngu\u1ed3n\u00a0\u0111\u1ed9ng v\u1eadt.<\/p>\n \u2013 Vitamine B12: C\u1ea7n trong vi\u1ec7c t\u1ea1o l\u1eadp h\u1ed3ng huy\u1ebft c\u1ea7u v\u00e0 c\u00f3 \u00edch cho t\u1ee7y x\u01b0\u01a1ng.<\/p>\n Tuy nhi\u00ean\u00a0c\u00e1c nh\u00e0 khoa h\u1ecdc\u00a0x\u00e1c nh\u1eadn\u00a0B12 c\u00f3 r\u1ea5t \u00edt trong c\u00e1c\u00a0th\u1ee9c \u0103n\u00a0c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb\u00a0th\u1ef1c v\u1eadt. Ngo\u1ea1i tr\u1eeb c\u00f3 \u00edt trong chao, trong m\u1ed9t s\u1ed1 t\u1ea3o vi sinh..Do \u0111\u00f3, ng\u01b0\u1eddi\u00a0\u0103n chaytr\u01b0\u1eddng n\u00ean u\u1ed1ng th\u00eam\u00a0c\u00e1c lo\u1ea1i\u00a0d\u01b0\u1ee3c ph\u1ea9m ch\u1ee9a B12.<\/p>\n \u2013 Vitamine D: Gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p thu calcium t\u1eeb\u00a0th\u1ef1c ph\u1ea9m. \u00c1nh s\u00e1ng c\u1ee7a\u00a0m\u1eb7t tr\u1eddi\u00a0c\u0169ng l\u00e0 ngu\u1ed3n\u00a0cung c\u1ea5p\u00a0ch\u00ednh vitamine D.<\/p>\n \u2013 Calcium: R\u1ea5t c\u1ea7n cho x\u01b0\u01a1ng. S\u1eefa b\u00f2 l\u00e0 ngu\u1ed3n\u00a0cung c\u1ea5p\u00a0calcium t\u1ed1t nh\u1ea5t. Calcium c\u00f3 nhi\u1ec1u trong c\u1ea3i xanh, c\u1ea3i b\u00f3 x\u00f4i, c\u1ea3i tr\u1eafng, c\u1ea3i b\u1eafp, c\u1ea3i \u0111u \u0111\u1ee7, c\u00e0 r\u1ed1t, t\u00e0u h\u1ee7, rong bi\u1ec3n, m\u00e8 c\u00f2n nguy\u00ean v\u1ecf, h\u1ea1t hoa h\u01b0\u1edbng d\u01b0\u01a1ng\u2026Vi\u1ec7t d\u00f9ng nhi\u1ec1u tr\u00e0, caf\u00e9, r\u01b0\u1ee3u \u0111\u1ec1u gi\u1ea3m vi\u1ec7c\u00a0h\u1ea5p th\u1ee5\u00a0calcium.<\/p>\n Tuy nhi\u00ean\u00a0vi\u1ec7c\u00a0\u0103n chay\u00a0c\u0169ng c\u00f3 nh\u1eefng\u00a0h\u1ea1n ch\u1ebf\u00a0l\u00e0\u00a0th\u1ef1c ph\u1ea9m\u00a0chay r\u1ea5t \u00edt calcium v\u00e0 B12. Do \u0111\u00f3, kh\u00f3 \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng. Ng\u01b0\u1eddi\u00a0\u0103n chay\u00a0tr\u01b0\u1eddng n\u00ean d\u00f9ng th\u00eam hia lo\u1ea1i d\u01b0\u1ee3c ph\u1ea9m B12 v\u00e0 calcium.<\/p>\n Hi\u1ec7n nay, c\u00e1c\u00a0c\u01a1 quan\u00a0chuy\u00ean tr\u00e1ch v\u1ec1\u00a0th\u1ef1c ph\u1ea9m\u00a0\u0111\u00e3\u00a0b\u00e1o \u0111\u1ed9ng\u00a0v\u1ec1 vi\u1ec7c\u00a0l\u1ea1m d\u1ee5ng\u00a0c\u00e1c ch\u1ea5t b\u1ea3o qu\u1ea3n v\u00e0 thu\u1ed1c tr\u1eeb s\u00e2u. Trong khi ch\u1edd \u0111\u1ee3i \u0111\u1ec3 c\u00f3 ngu\u1ed3n\u00a0cung c\u1ea5p\u00a0rau qu\u1ea3 s\u1ea1ch, \u0111\u1ec3\u00a0h\u1ea1n ch\u1ebf\u00a0s\u1ef1\u00a0t\u00e1c h\u1ea1i, tr\u01b0\u1edbc khi\u00a0s\u1eed d\u1ee5ng\u00a0ch\u00fang ta\u00a0n\u00ean ng\u00e2m r\u1eeda th\u1eadt k\u1ef9. N\u00eau kh\u00f4ng th\u00ec vi\u1ec7c\u00a0\u0103n chay\u00a0t\u01b0\u1edfng l\u00e0 t\u1ed1t cho\u00a0s\u1ee9c kh\u1ecfe\u00a0m\u00e0 thay v\u00e0o \u0111\u00f3 l\u00e0 n\u1ea1p v\u00e0o\u00a0m\u1ed9t l\u01b0\u1ee3ng\u00a0thu\u1ed1c b\u1ea3o qu\u1ea3n v\u00e0 thu\u1ed1c tr\u1eeb s\u00e2u r\u1ea5t\u00a0\u0111\u1ed9c h\u1ea1i\u00a0cho c\u01a1 th\u1ec3.<\/p>\n 6. C\u00e1ch n\u1ea5u m\u00f3n chay<\/strong><\/span><\/span><\/p>\n Th\u00e0nh ph\u1ea7n\u00a0th\u1ef1c ph\u1ea9m\u00a0t\u01b0\u01a1i t\u1ed1t l\u00e0\u00a0c\u1ea7n thi\u1ebft, nh\u01b0ng c\u00e1ch n\u1ea5u c\u0169ng quan tr\u1ecdng.<\/p>\n N\u1ebfu\u00a0th\u1ee9c \u0103n\u00a0t\u1ed1t, c\u00f3 nhi\u1ec1u ch\u1ea5t b\u1ed5 d\u01b0\u1ee1ng m\u00e0 kh\u00f4ng bi\u1ebft c\u00e1ch n\u1ea5u, th\u00ec c\u0169ng l\u00e0m\u00a0bi\u1ebfn ch\u1ea5tm\u00e0 l\u1ea1i h\u1ea1i cho\u00a0ti\u00eau h\u00f3a, cho\u00a0s\u1ee9c kh\u1ecfe.<\/p>\n Ch\u00fang ta\u00a0ph\u1ea3i thay \u0111\u1ed5i\u00a0quan ni\u1ec7m\u00a0sai l\u1ea7m\u00a0l\u00e0\u00a0\u0103n chay\u00a0th\u00ec n\u1ea5u n\u01b0\u1edbng qua loa, th\u1ebf n\u00e0o c\u0169ng \u0111\u01b0\u1ee3c.\u00a0Th\u1ef1c ra,\u00a0\u0103n chay\u00a0l\u00e0 \u0103n nhi\u1ec1u m\u00f3n l\u00ean\u00a0k\u1ebft h\u1ee3p\u00a0nhi\u1ec1u lo\u1ea1i\u00a0th\u1ef1c ph\u1ea9m,\u00a0th\u01b0\u1eddng xuy\u00ean\u00a0thay \u0111\u1ed5i m\u00f3n. \u0110\u1eebng cho r\u1eb1ng\u00a0\u0103n chay\u00a0l\u00e0 ph\u1ea3i\u00a0\u0103n u\u1ed1ng\u00a0kham kh\u1ed5, ch\u1ec9 \u0103n v\u1edbi x\u00ec d\u1ea7u, mu\u1ed1i ti\u00eau, mu\u1ed1i \u1edbt, v\u1edbi chao\u2026n\u1ebfu\u00a0\u0103n chay\u00a0l\u00e2u ng\u00e0y nh\u01b0 th\u1ebf th\u00ec s\u1ebd thi\u1ebfu dinh d\u01b0\u1ee1ng, c\u01a1 th\u1ec3 d\u1ec5 nhi\u1ec5m b\u1ec7nh.<\/p>\n N\u1ebfu n\u1ea5u n\u01b0\u1edbng m\u1ed9t c\u00e1ch qua loa, ho\u1eb7c do kh\u00f4ng bi\u1ebft c\u00e1ch n\u1ea5u chay th\u00ec l\u00e0m cho ng\u01b0\u1eddi\u00a0\u0103n chay\u00a0th\u1ea5y ch\u00e1n \u0103n. N\u00ean khuy\u1ebfn kh\u00edch ng\u01b0\u1eddi bi\u1ebft n\u1ea5u m\u00f3n chay \u0111\u1eebng gi\u1ea5u ngh\u1ec1, h\u00e3y\u00a0ph\u1ed5 bi\u1ebfn, h\u01b0\u1edbng d\u1eabn c\u00e1ch n\u1ea5u m\u00f3n\u00a0\u0103n ngon, nh\u1edb \u0111\u00f3 ng\u01b0\u1eddi ta\u00a0\u0103n chay\u00a0\u0111\u01b0\u1ee3c c\u00e0ng nhi\u1ec1u th\u00ec\u00a0\u00edch l\u1ee3i\u00a0c\u00e0ng l\u01a1n.\u00a0\u0110\u1ed3ng th\u1eddi\u00a0ng\u01b0\u1eddi\u00a0ph\u1ee5 n\u1eef\u00a0trong\u00a0gia \u0111\u00ecnh\u00a0c\u0169ng n\u00ean\u00a0h\u1ecdc h\u1ecfi\u00a0c\u00e1ch n\u1ea5u v\u00e0i m\u00f3n chay. V\u00e0o nh\u1eefng ng\u00e0y\u00a0\u0103n chay\u00a0th\u00ec n\u1ea5u v\u00e0i m\u00f3n kh\u00e1c nhau,\u00a0h\u1ea5p d\u1eabn\u00a0\u0111\u1ec3 c\u1ea3 nh\u00e0 c\u00f9ng\u00a0\u0103n u\u1ed1ng\u00a0vui v\u1ebb.<\/p>\n Ng\u00e0y nay c\u00f4ng vi\u1ec7c n\u1ea5u \u0103n kh\u00f4ng ch\u1ec9 l\u00e0 \u201cthi\u00ean ch\u1ee9c\u201d ch\u1ec9 d\u00e0nh ri\u00eang cho ng\u01b0\u1eddi ph\u1ee5 n\u1eef! Vi\u1ec7c s\u1eeda so\u1ea1n n\u1ea5u \u0103n c\u0169ng ch\u00ednh l\u00e0 ni\u1ec1m vui th\u00fa trong cu\u1ed9c s\u00f3ng. Khi c\u00f9ng nhau s\u1eeda so\u1ea1n\u00a0b\u1eefa \u0103n\u00a0l\u00e0 c\u00f9ng chia s\u1ebb, \u0111\u00f3ng g\u00f3p v\u1edbi ng\u01b0\u1eddi kh\u00e1c vi\u1ec7c\u00a0duy tr\u00ec\u00a0s\u1ef1 s\u1ed1ng. \u0110i\u1ec1u n\u00e0y l\u00e0m cho\u00a0con ng\u01b0\u1eddi\u00a0th\u00eam g\u1ea7n l\u1ea1i\u00a0v\u1edbi nhau, nh\u1ea5t l\u00e0 c\u00e1c th\u00e0nh vi\u00ean trong\u00a0gia \u0111\u00ecnh. Trong khi l\u00e0m b\u1ebfp,\u00a0m\u1ecdi ng\u01b0\u1eddi\u00a0s\u1ebd\u00a0t\u00ecm th\u1ea5y\u00a0ni\u1ec1m vui ngay t\u1eeb khi l\u1eb7t rau, r\u1eeda\u00a0hoa qu\u1ea3, tr\u1ed9n b\u1ed9t, g\u00f3i b\u00e1nh\u2026ch\u1ee9 kh\u00f4ng ch\u1ec9 ni\u1ec1m vui sau khi \u0111\u01b0\u1ee3c\u00a0th\u01b0\u1edfng th\u1ee9c\u00a0m\u00f3n \u0103n.<\/p>\n \u0110i\u1ec1u \u0111\u00f3 s\u1ebd\u00a0c\u1ee7ng c\u1ed1\u00a0h\u1ea1nh ph\u00fac\u00a0gia \u0111\u00ecnh, l\u00e0m cho nh\u00e0 b\u1ebfp l\u00e0 n\u01a1i gi\u1eef h\u01a1i \u1ea5m\u00a0h\u1ea1nh ph\u00facc\u1ee7a\u00a0gia \u0111\u00ecnh\u00a0\u0111\u01b0\u1ee3c th\u00eam\u00a0l\u00e2u d\u00e0i,\u00a0b\u1ec1n v\u1eefng.<\/p>\n 7.Nh\u1eefng \u0111i\u1ec1u n\u00ean\u00a0l\u01b0u \u00fd\u00a0khi n\u1ea5u m\u00f3n chay<\/strong><\/span><\/span><\/p>\n \u2013 N\u00ean d\u00f9ng nh\u1eefng nguy\u00ean li\u1ec7u\u00a0th\u1ef1c ph\u1ea9m\u00a0chay t\u01b0\u01a1i t\u1ed1t trong n\u01b0\u1edbc, s\u1eb5n c\u00f3 t\u1ea1i \u0111\u1ecba ph\u01b0\u01a1ng. Kh\u00f4ng n\u00ean d\u00f9ng c\u00e1c \u0111\u1ed3 gi\u1ea3 m\u1eb7n, nh\u1eadp kh\u1ea9u \u0111\u1ec3 ch\u1ebf bi\u1ebfn m\u00f3n\u00a0\u0103n chay.<\/p>\n \u2013 N\u00ean g\u1ecdi t\u00ean m\u00f3n chay \u0111\u00fang theo\u00a0th\u00e0nh ph\u1ea7n\u00a0th\u1ef1c ph\u1ea9m\u00a0ch\u00e2n th\u1eadt\u00a0c\u1ee7a n\u00f3, \u0111\u1ec3 khi \u0103n m\u00f3n g\u00ec m\u00ecnh ph\u1ea3i c\u00f3\u00a0\u00fd th\u1ee9c\u00a0khi \u0111ang\u00a0th\u1ecd d\u1ee5ng\u00a0m\u00f3n \u0103n \u0111\u00f3. Kh\u00f4ng n\u00ean g\u1ecdi t\u00ean m\u00f3n \u0103n gi\u1ea3 m\u1eb7n,\u00a0n\u1ebfu kh\u00f4ng\u00a0l\u00e0m\u00a0t\u00e2m kh\u00f4ng\u00a0t\u1ecbnh,\u00a0\u0103n chay\u00a0m\u00e0 ngh\u0129 \u0111\u1ebfn nh\u1eefng m\u00f3n th\u1ecbt c\u00e1.<\/p>\n \u2013 N\u00ean bi\u1ebft\u00a0ph\u1ed1i h\u1ee3p\u00a0c\u00e1c lo\u1ea1i\u00a0\u0111\u1eadu va\u00a0ph\u1ed1i h\u1ee3p\u00a0c\u00e1c lo\u1ea1i\u00a0rau qu\u1ea3 nhi\u1ec1u m\u00e0u s\u1eafc xanh \u0111\u1ecf t\u00edm v\u00e0ng\u2026\u0111\u1ec3 c\u00f3 ngu\u1ed3n protein v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t \u0111\u1ea7y \u0111\u1ee7.<\/p>\n \u2013 N\u00ean d\u00f9ng ki\u1ec7u hay boa-r\u00f4 \u0111\u1ec3 n\u1ea5u n\u01b0\u1edbng thay cho c\u00e1c gia v\u1ecb nh\u01b0 h\u00e0nh, t\u1ecfi, h\u1eb9, ri\u1ec1ng.<\/p>\n \u2013 N\u00ean d\u00f9ng d\u1ea7u \u0111\u1eadu n\u00e0nh, d\u1ea7u ph\u1ee5ng \u0111\u1ec3 n\u1ea5u n\u01b0\u1edbng. Tr\u00e1nh b\u1edbt lo\u1ea1i d\u1ea7u d\u1eeba v\u00e0 d\u1ea7u c\u1ecd l\u00e0 lo\u1ea1i d\u1ea7u c\u00f3 ch\u1ee9a ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a cao.<\/p>\n Nh\u01b0 v\u1eady,\u00a0ch\u00fang ta\u00a0th\u1ea5y r\u1eb1ng\u00a0\u0103n chay\u00a0mang l\u1ea1i nhi\u1ec1u\u00a0\u00edch l\u1ee3i\u00a0v\u1ec1\u00a0tinh th\u1ea7n\u00a0c\u0169ng nh\u01b0\u00a0th\u1ec3 ch\u1ea5t.\u00a0\u0110\u1eb7c bi\u1ec7t\u00a0l\u00e0 \u0111\u1ed1i v\u1edbi\u00a0t\u00edn \u0111\u1ed3\u00a0Ph\u1eadt gi\u00e1o.<\/p>\n \u0110\u1ec3\u00a0k\u1ebft th\u00fac, kh\u00f4ng g\u00ec h\u01a1n, t\u00f4i xin m\u01b0\u1ee3n l\u1eddi c\u1ee7a nh\u00e0\u00a0b\u00e1c h\u1ecdc\u00a0Albert Einstein r\u1eb1ng: \u201cKh\u00f4ng g\u00ec\u00a0\u00edch l\u1ee3i\u00a0cho\u00a0s\u1ee9c kh\u1ecfe\u00a0con ng\u01b0\u1eddi, v\u00e0\u00a0\u0111\u1ed3ng th\u1eddi\u00a0l\u00e0m c\u01a1 may\u00a0sinh t\u1ed3n\u00a0tr\u00ean \u0111\u1ecba c\u1ea7u b\u1eb1ng vi\u1ec7c\u00a0ti\u1ebfn h\u00f3a\u00a0\u0111\u1ebfn m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay\u201d.<\/p>\n![\"\u0102n](\"http:\/\/tamhoc.org\/wp-content\/uploads\/2021\/04\/1619095164_965_An-chay-doi-voi-gioi-tre.jpg\" "\\"\u0102n")
<\/em><\/p>\n
\u0102n chay\u00a0kh\u00f4ng d\u00f9ng s\u1eefa nh\u01b0ng l\u1ea1i \u0103n tr\u1ee9ng g\u00e0\u00a0c\u00f4ng nghi\u1ec7p.
\u0102n chay\u00a0v\u1eeba d\u00f9ng s\u1eefa v\u1eeba d\u00f9ng tr\u1ee9ng.
\u0102n chay\u00a0tuy\u1ec7t \u0111\u1ed1i.<\/em><\/p>\n![\"\u0102n](\"http:\/\/tamhoc.org\/wp-content\/uploads\/2021\/04\/1619095164_943_An-chay-doi-voi-gioi-tre.jpg\" "\\"\u0102n")
<\/p>\n![\"\u0102n](\"http:\/\/tamhoc.org\/wp-content\/uploads\/2021\/04\/1619095164_896_An-chay-doi-voi-gioi-tre.jpg\" "\\"\u0102n")
<\/p>\n