{"id":16296,"date":"2022-01-06T02:23:50","date_gmt":"2022-01-05T19:23:50","guid":{"rendered":"https:\/\/tamhoc.org\/?p=16296"},"modified":"2022-11-12T22:56:04","modified_gmt":"2022-11-12T15:56:04","slug":"thap-dinh-duong-cho-nguoi-an-chay","status":"publish","type":"post","link":"https:\/\/tamhoc.org\/trang-chu\/2022\/01\/06\/thap-dinh-duong-cho-nguoi-an-chay\/","title":{"rendered":"CN0002. Th\u00e1p dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi \u0103n chay"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"16296\" class=\"elementor elementor-16296\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c15e579 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"c15e579\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-efc924e\" data-id=\"efc924e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div 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elementor-element elementor-element-4121bde5\" data-id=\"4121bde5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-77951a1 elementor-widget elementor-widget-text-editor\" data-id=\"77951a1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<div class=\"elementor-image\">\n<a href=\"https:\/\/tamhoc.org\/cam-nang-cuoc-song-tam-hoc-2022\/\">\n<img decoding=\"async\" src=\"https:\/\/tamhoc.org\/wp-content\/uploads\/elementor\/thumbs\/logo-ouxjtw06mo6vf1fgdbxyyxvl6wi7n81dhpxe4gtukg.png\" title=\"logo\" alt=\"logo\"> <\/a>\n<\/div>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-4f256cf7\" data-id=\"4f256cf7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-44c1898a\" data-id=\"44c1898a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-10ea5489 elementor-widget elementor-widget-text-editor\" data-id=\"10ea5489\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<button onclick=\"history.back()\"><<<\/button>\n<button onclick=\"history.forward()\">>><\/button>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-96a9ffc elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"96a9ffc\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-11fc174\" data-id=\"11fc174\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-45e03ba elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"45e03ba\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-00f7d88\" data-id=\"00f7d88\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3aeb368 elementor-widget elementor-widget-text-editor\" data-id=\"3aeb368\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p>\t\t<div data-elementor-type=\"section\" data-elementor-id=\"43799\" class=\"elementor elementor-43799\">\n\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-119d64c elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"119d64c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-17b666c\" data-id=\"17b666c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5b515fa elementor-nav-menu--dropdown-tablet elementor-nav-menu__text-align-aside elementor-nav-menu--toggle elementor-nav-menu--burger elementor-widget elementor-widget-nav-menu\" data-id=\"5b515fa\" data-element_type=\"widget\" data-settings=\"{&quot;layout&quot;:&quot;vertical&quot;,&quot;submenu_icon&quot;:{&quot;value&quot;:&quot;&lt;i class=\\&quot;fas fa-caret-down\\&quot;&gt;&lt;\\\/i&gt;&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;toggle&quot;:&quot;burger&quot;}\" data-widget_type=\"nav-menu.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t<nav migration_allowed=\"1\" migrated=\"0\" role=\"navigation\" class=\"elementor-nav-menu--main elementor-nav-menu__container elementor-nav-menu--layout-vertical e--pointer-overline e--animation-fade\">\n\t\t\t\t<ul id=\"menu-1-5b515fa\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43787\"><a href=\"https:\/\/tamhoc.org\/cnpl-loi-phat-day\/\" class=\"elementor-item\">L\u1eddi Ph\u1eadt d\u1ea1y<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43784\"><a href=\"https:\/\/tamhoc.org\/cnpl-cau-chuyen-nhan-qua\/\" class=\"elementor-item\">C\u00e2u chuy\u1ec7n nh\u00e2n qu\u1ea3<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43783\"><a href=\"https:\/\/tamhoc.org\/cnpl-cau-chuyen-lich-su\/\" class=\"elementor-item\">C\u00e2u chuy\u1ec7n l\u1ecbch s\u1eed<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43785\"><a href=\"https:\/\/tamhoc.org\/cnpl-khoa-hoc-hien-dai\/\" class=\"elementor-item\">Khoa h\u1ecdc hi\u1ec7n \u0111\u1ea1i<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43793\"><a href=\"https:\/\/tamhoc.org\/cnpl-ky-nang-song\/\" class=\"elementor-item\">K\u1ef9 n\u0103ng s\u1ed1ng<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-47130\"><a href=\"https:\/\/tamhoc.org\/pl-bai-hoc-cuoc-song\/\" class=\"elementor-item\">B\u00e0i h\u1ecdc cu\u1ed9c s\u1ed1ng<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43786\"><a href=\"https:\/\/tamhoc.org\/cnpl-thien-ngu-thien\/\" class=\"elementor-item\">Thi\u1ec1n &#8211; Ng\u1eef thi\u1ec1n<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43788\"><a href=\"https:\/\/tamhoc.org\/cnpl-loi-day-co-duc\/\" class=\"elementor-item\">L\u1eddi d\u1ea1y c\u1ed5 \u0111\u1ee9c<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43795\"><a href=\"https:\/\/tamhoc.org\/cnpl-tam-ly-hoc\/\" class=\"elementor-item\">T\u00e2m l\u00fd h\u1ecdc<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43809\"><a href=\"https:\/\/tamhoc.org\/cnpl-van-hoc-phim-anh\/\" class=\"elementor-item\">V\u0103n h\u1ecdc &#8211; phim \u1ea3nh<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43789\"><a href=\"https:\/\/tamhoc.org\/cnpl-nho-giao\/\" class=\"elementor-item\">Nho gi\u00e1o<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43790\"><a href=\"https:\/\/tamhoc.org\/cnpl-thien-chua-cong-giao\/\" class=\"elementor-item\">Thi\u00ean ch\u00faa &#8211; c\u00f4ng gi\u00e1o<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43791\"><a href=\"https:\/\/tamhoc.org\/cnpl-ton-giao-khac\/\" class=\"elementor-item\">T\u00f4n gi\u00e1o kh\u00e1c<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43792\"><a href=\"https:\/\/tamhoc.org\/cnpl-truyen-dan-gian-ngu-ngon\/\" class=\"elementor-item\">Truy\u1ec7n d\u00e2n gian &#8211; ng\u1ee5 ng\u00f4n<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43794\"><a href=\"https:\/\/tamhoc.org\/cnpl-trai-nghiem-tac-gia\/\" class=\"elementor-item\">Tr\u1ea3i nghi\u1ec7m t\u00e1c gi\u1ea3<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43810\"><a href=\"https:\/\/tamhoc.org\/cnpl-hien-tuong-ky-bi\/\" class=\"elementor-item\">Hi\u1ec7n t\u01b0\u1ee3ng k\u1ef3 b\u00ed<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43796\"><a href=\"https:\/\/tamhoc.org\/cnpl-y-hoc-co\/\" class=\"elementor-item\">Y h\u1ecdc &#8211; c\u1ed5<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43797\"><a href=\"https:\/\/tamhoc.org\/cnpl-suy-ngam\/\" class=\"elementor-item\">Suy ng\u1eabm<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43872\"><a href=\"https:\/\/tamhoc.org\/cnpl-nghien-cuu\/\" class=\"elementor-item\">Nghi\u00ean c\u1ee9u<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43873\"><a href=\"https:\/\/tamhoc.org\/cnpl-danh-nhan-nguoi-noi-tieng\/\" class=\"elementor-item\">Danh nh\u00e2n ng\u01b0\u1eddi n\u1ed5i ti\u1ebfng<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43798\"><a href=\"https:\/\/tamhoc.org\/cnpl-ban-doc-gui\/\" class=\"elementor-item\">B\u1ea1n \u0111\u1ecdc g\u1eedi<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t<div class=\"elementor-menu-toggle\" role=\"button\" tabindex=\"0\" aria-label=\"Menu Toggle\" aria-expanded=\"false\">\n\t\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"elementor-menu-toggle__icon--open eicon-menu-bar\"><\/i><i aria-hidden=\"true\" role=\"presentation\" class=\"elementor-menu-toggle__icon--close eicon-close\"><\/i>\t\t\t<span class=\"elementor-screen-only\">Menu<\/span>\n\t\t<\/div>\n\t\t\t<nav class=\"elementor-nav-menu--dropdown elementor-nav-menu__container\" role=\"navigation\" aria-hidden=\"true\">\n\t\t\t\t<ul id=\"menu-2-5b515fa\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43787\"><a href=\"https:\/\/tamhoc.org\/cnpl-loi-phat-day\/\" class=\"elementor-item\" tabindex=\"-1\">L\u1eddi Ph\u1eadt d\u1ea1y<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43784\"><a href=\"https:\/\/tamhoc.org\/cnpl-cau-chuyen-nhan-qua\/\" class=\"elementor-item\" tabindex=\"-1\">C\u00e2u chuy\u1ec7n nh\u00e2n qu\u1ea3<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43783\"><a href=\"https:\/\/tamhoc.org\/cnpl-cau-chuyen-lich-su\/\" class=\"elementor-item\" tabindex=\"-1\">C\u00e2u chuy\u1ec7n l\u1ecbch s\u1eed<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43785\"><a href=\"https:\/\/tamhoc.org\/cnpl-khoa-hoc-hien-dai\/\" class=\"elementor-item\" tabindex=\"-1\">Khoa h\u1ecdc hi\u1ec7n \u0111\u1ea1i<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43793\"><a href=\"https:\/\/tamhoc.org\/cnpl-ky-nang-song\/\" class=\"elementor-item\" tabindex=\"-1\">K\u1ef9 n\u0103ng s\u1ed1ng<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-47130\"><a href=\"https:\/\/tamhoc.org\/pl-bai-hoc-cuoc-song\/\" class=\"elementor-item\" tabindex=\"-1\">B\u00e0i h\u1ecdc cu\u1ed9c s\u1ed1ng<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43786\"><a href=\"https:\/\/tamhoc.org\/cnpl-thien-ngu-thien\/\" class=\"elementor-item\" tabindex=\"-1\">Thi\u1ec1n &#8211; Ng\u1eef thi\u1ec1n<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43788\"><a href=\"https:\/\/tamhoc.org\/cnpl-loi-day-co-duc\/\" class=\"elementor-item\" tabindex=\"-1\">L\u1eddi d\u1ea1y c\u1ed5 \u0111\u1ee9c<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43795\"><a href=\"https:\/\/tamhoc.org\/cnpl-tam-ly-hoc\/\" class=\"elementor-item\" tabindex=\"-1\">T\u00e2m l\u00fd h\u1ecdc<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43809\"><a href=\"https:\/\/tamhoc.org\/cnpl-van-hoc-phim-anh\/\" class=\"elementor-item\" tabindex=\"-1\">V\u0103n h\u1ecdc &#8211; phim \u1ea3nh<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43789\"><a href=\"https:\/\/tamhoc.org\/cnpl-nho-giao\/\" class=\"elementor-item\" tabindex=\"-1\">Nho gi\u00e1o<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43790\"><a href=\"https:\/\/tamhoc.org\/cnpl-thien-chua-cong-giao\/\" class=\"elementor-item\" tabindex=\"-1\">Thi\u00ean ch\u00faa &#8211; c\u00f4ng gi\u00e1o<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43791\"><a href=\"https:\/\/tamhoc.org\/cnpl-ton-giao-khac\/\" class=\"elementor-item\" tabindex=\"-1\">T\u00f4n gi\u00e1o kh\u00e1c<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43792\"><a href=\"https:\/\/tamhoc.org\/cnpl-truyen-dan-gian-ngu-ngon\/\" class=\"elementor-item\" tabindex=\"-1\">Truy\u1ec7n d\u00e2n gian &#8211; ng\u1ee5 ng\u00f4n<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43794\"><a href=\"https:\/\/tamhoc.org\/cnpl-trai-nghiem-tac-gia\/\" class=\"elementor-item\" tabindex=\"-1\">Tr\u1ea3i nghi\u1ec7m t\u00e1c gi\u1ea3<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43810\"><a href=\"https:\/\/tamhoc.org\/cnpl-hien-tuong-ky-bi\/\" class=\"elementor-item\" tabindex=\"-1\">Hi\u1ec7n t\u01b0\u1ee3ng k\u1ef3 b\u00ed<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43796\"><a href=\"https:\/\/tamhoc.org\/cnpl-y-hoc-co\/\" class=\"elementor-item\" tabindex=\"-1\">Y h\u1ecdc &#8211; c\u1ed5<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43797\"><a href=\"https:\/\/tamhoc.org\/cnpl-suy-ngam\/\" class=\"elementor-item\" tabindex=\"-1\">Suy ng\u1eabm<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43872\"><a href=\"https:\/\/tamhoc.org\/cnpl-nghien-cuu\/\" class=\"elementor-item\" tabindex=\"-1\">Nghi\u00ean c\u1ee9u<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43873\"><a href=\"https:\/\/tamhoc.org\/cnpl-danh-nhan-nguoi-noi-tieng\/\" class=\"elementor-item\" tabindex=\"-1\">Danh nh\u00e2n ng\u01b0\u1eddi n\u1ed5i ti\u1ebfng<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-43798\"><a href=\"https:\/\/tamhoc.org\/cnpl-ban-doc-gui\/\" class=\"elementor-item\" tabindex=\"-1\">B\u1ea1n \u0111\u1ecdc g\u1eedi<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7230f09\" data-id=\"7230f09\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3cbad299 elementor-widget elementor-widget-text-editor\" data-id=\"3cbad299\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<!-- wp:paragraph -->\n<p>Th\u00e1p dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi \u0103n chay<br><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Th\u00e1p dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng c\u00e2n b\u1eb1ng gi\u1eefa c\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m dinh d\u01b0\u1ee1ng nh\u01b0 protein th\u1ef1c v\u1eadt, ng\u0169 c\u1ed1c v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh. N\u00f3 kh\u00f4ng ch\u1ec9 t\u1ed1t cho s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n ng\u0103n ng\u1eeba c\u00e1c nguy c\u01a1 m\u1eafc b\u1ec7nh m\u00e3n t\u00ednh. Tuy nhi\u00ean, n\u1ebfu \u0103n chay sai c\u00e1ch c\u00f3 th\u1ec3 l\u00e0m c\u01a1 th\u1ec3 b\u1ecb thi\u1ebfu h\u1ee5t \u0111i nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft, ch\u1eb3ng h\u1ea1n nh\u01b0 vitamin D, vitamin B12, canxi, k\u1ebdm v\u00e0 magie, t\u1eeb \u0111\u00f3 d\u1eabn \u0111\u1ebfn nh\u1eefng h\u1ec7 l\u1ee5y s\u1ee9c kh\u1ecfe nghi\u00eam tr\u1ecdng.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>1.Ch\u1ebf \u0111\u1ed9 \u0103n chay l\u00e0 g\u00ec?<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><br>Ch\u1ebf \u0111\u1ed9 \u0103n chay l\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang c\u00e1c lo\u1ea1i th\u1ecbt, gia c\u1ea7m v\u00e0 c\u00e1. Nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn \u00e1p d\u1ee5ng theo ch\u1ebf \u0111\u1ed9 \u0103n chay v\u00ec l\u00fd do c\u00e1 nh\u00e2n ho\u1eb7c t\u00f4n gi\u00e1o, \u0111\u00f4i khi b\u1eaft ngu\u1ed3n t\u1eeb c\u00e1c v\u1ea5n \u0111\u1ec1 \u0111\u1ea1o \u0111\u1ee9c, ch\u1eb3ng h\u1ea1n nh\u01b0 kh\u00f4ng gi\u1ebft h\u1ea1i \u0111\u1ed9ng v\u1eadt. Ngo\u00e0i ra, c\u0169ng c\u00f3 ng\u01b0\u1eddi quy\u1ebft \u0111\u1ecbnh \u0103n chay \u0111\u1ec3 b\u1ea3o v\u1ec7 m\u00f4i tr\u01b0\u1eddng s\u1ed1ng xung quanh, v\u00ec vi\u1ec7c ch\u0103n nu\u00f4i \u0111\u1ed9ng v\u1eadt g\u00f3p ph\u1ea7n l\u00e0m gia t\u0103ng l\u01b0\u1ee3ng kh\u00ed th\u1ea3i nh\u00e0 k\u00ednh, khi\u1ebfn thay \u0111\u1ed5i kh\u00ed h\u1eadu v\u00e0 nh\u1eefng ngu\u1ed3n t\u00e0i nguy\u00ean thi\u00ean nhi\u00ean kh\u00e1c.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Th\u1ef1c ch\u1ea5t, ch\u1ebf \u0111\u1ed9 \u0103n chay l\u00e0nh m\u1ea1nh r\u1ea5t \u0111a d\u1ea1ng v\u00e0 m\u1ed7i ng\u01b0\u1eddi c\u00f3 th\u1ec3 t\u1ef1 l\u1ef1a ch\u1ecdn cho m\u00ecnh m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay ph\u00f9 h\u1ee3p v\u1edbi m\u00ecnh. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng ki\u1ec3u \u0103n chay ph\u1ed5 bi\u1ebfn nh\u1ea5t hi\u1ec7n nay, bao g\u1ed3m:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ch\u1ebf \u0111\u1ed9 \u0103n chay ki\u1ec3u lacto: Nh\u1eefng ng\u01b0\u1eddi \u00e1p d\u1ee5ng theo ki\u1ec3u \u0103n chay n\u00e0y s\u1ebd kh\u00f4ng \u0103n c\u00e1c lo\u1ea1i c\u00e1, th\u1ecbt, tr\u1ee9ng v\u00e0 gia c\u1ea7m, tuy nhi\u00ean c\u00f3 th\u1ec3 \u0103n nh\u1eefng s\u1ea3n ph\u1ea9m \u0111\u1ebfn t\u1eeb s\u1eefa;<br>Ch\u1ebf \u0111\u1ed9 \u0103n chay ki\u1ec3u lacto-ovo: V\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n chay n\u00e0y, b\u1ea1n s\u1ebd kh\u00f4ng \u0111\u01b0\u1ee3c \u0103n c\u00e1c lo\u1ea1i th\u1ecbt, gia c\u1ea7m v\u00e0 c\u00e1, tuy nhi\u00ean \u0111\u01b0\u1ee3c ph\u00e9p \u0103n c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa v\u00e0 tr\u1ee9ng;<br>Ch\u1ebf \u0111\u1ed9 \u0103n chay ki\u1ec3u ovo: C\u00f3 th\u1ec3 \u0103n tr\u1ee9ng, nh\u01b0ng kh\u00f4ng \u0111\u01b0\u1ee3c ph\u00e9p \u0103n c\u00e1c lo\u1ea1i th\u1ecbt, gia c\u1ea7m, c\u00e1 ho\u1eb7c c\u00e1c ch\u1ebf ph\u1ea9m t\u1eeb s\u1eefa;<br>Ch\u1ebf \u0111\u1ed9 \u0103n chay ki\u1ec3u Pescetarian: Ng\u01b0\u1eddi \u0103n chay c\u00f3 th\u1ec3 \u0103n c\u00e1, \u0111\u00f4i khi l\u00e0 c\u00e1c ch\u1ebf ph\u1ea9m t\u1eeb s\u1eefa ho\u1eb7c tr\u1ee9ng, tuy nhi\u00ean kh\u00f4ng \u0111\u01b0\u1ee3c ph\u00e9p \u0103n c\u00e1c lo\u1ea1i th\u1ecbt v\u00e0 gia c\u1ea7m trong b\u1eefa \u0103n h\u00e0ng ng\u00e0y;<br>Ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay: Ng\u01b0\u1eddi \u0103n chay s\u1ebd ph\u1ea3i lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n c\u00e1c s\u1ea3n ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb \u0111\u1ed9ng v\u1eadt, th\u1ecbt, gia c\u1ea7m, c\u00e1, tr\u1ee9ng, s\u1eefa v\u00e0 m\u1eadt ong;<br>Ch\u1ebf \u0111\u1ed9 \u0103n chay linh ho\u1ea1t: Ch\u1ee7 y\u1ebfu \u0103n chay k\u1ebft h\u1ee3p th\u01b0\u1eddng xuy\u00ean v\u1edbi c\u00e1c lo\u1ea1i c\u00e1, th\u1ecbt v\u00e0 gia c\u1ea7m.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>2. Ch\u1ebf \u0111\u1ed9 \u0103n chay c\u00f3 mang l\u1ea1i l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe kh\u00f4ng?<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><br>Tr\u00ean th\u1ef1c t\u1ebf, nhi\u1ec1u cu\u1ed9c nghi\u00ean c\u1ee9u m\u1edbi \u0111\u00e2y \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi theo tr\u01b0\u1eddng ph\u00e1i \u0103n chay th\u01b0\u1eddng c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng \u0103n u\u1ed1ng t\u1ed1t h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u0103n th\u1ecbt. C\u1ee5 th\u1ec3, c\u01a1 th\u1ec3 c\u1ee7a nh\u1eefng ng\u01b0\u1eddi \u0103n chay c\u00f3 kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 \u0111\u01b0\u1ee3c nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t tr\u1ecdng y\u1ebfu, ch\u1eb3ng h\u1ea1n nh\u01b0 vitamin C, vitamin E, ch\u1ea5t x\u01a1 v\u00e0 magie c\u00f9ng m\u1ed9t s\u1ed1 ch\u1ea5t t\u0103ng c\u01b0\u1eddng s\u1ee9c kho\u1ebb kh\u00e1c.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":16297,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"731\" height=\"704\" src=\"https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20201218_083513_274415_thapdinhduonganchay.max-1800x18001-1.jpg\" alt=\"\" class=\"wp-image-16297\" srcset=\"https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20201218_083513_274415_thapdinhduonganchay.max-1800x18001-1.jpg 731w, https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20201218_083513_274415_thapdinhduonganchay.max-1800x18001-1-300x289.jpg 300w, https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20201218_083513_274415_thapdinhduonganchay.max-1800x18001-1-465x448.jpg 465w, https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20201218_083513_274415_thapdinhduonganchay.max-1800x18001-1-519x500.jpg 519w\" sizes=\"auto, (max-width: 731px) 100vw, 731px\" \/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><br>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe \u0111\u01b0\u1ee3c mang l\u1ea1i t\u1eeb vi\u1ec7c th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n chay, bao g\u1ed3m:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>2.1 H\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><br>Vi\u1ec7c chuy\u1ec3n t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng nhi\u1ec1u th\u1ecbt sang m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t \u201cchi\u1ebfn l\u01b0\u1ee3c\u201d hi\u1ec7u qu\u1ea3 cho nh\u1eefng ng\u01b0\u1eddi \u0111ang c\u00f3 mong mu\u1ed1n gi\u1ea3m s\u1ed1 c\u00e2n n\u1eb7ng c\u1ee7a m\u00ecnh. C\u00e1c chuy\u00ean gia \u0111\u00e3 ph\u00e1t hi\u1ec7n ra r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n chay c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u01b0\u1ee3c kho\u1ea3ng 2kg c\u00e2n n\u1eb7ng trong v\u00f2ng 18 tu\u1ea7n. Ngo\u00e0i ra, m\u1ed9t s\u1ed1 cu\u1ed9c nghi\u00ean c\u1ee9u c\u0169ng ch\u1ee9ng minh r\u1eb1ng nh\u1eefng b\u1ec7nh nh\u00e2n m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2 c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u01b0\u1ee3c g\u1ea5p \u0111\u00f4i tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 khi \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n chay thay v\u00ec ch\u1ebf \u0111\u1ed9 \u0103n \u00edt calo. M\u1ed9t cu\u1ed9c nghi\u00ean c\u1ee9u kh\u00e1c c\u0169ng ch\u1ec9 ra r\u1eb1ng, nh\u1eefng ng\u01b0\u1eddi theo xu h\u01b0\u1edbng \u0103n chay s\u1ebd c\u00f3 ch\u1ec9 s\u1ed1 kh\u1ed1i c\u01a1 th\u1ec3 (BMI \u2013 ch\u1ec9 s\u1ed1 \u0111o l\u01b0\u1ee3ng m\u1ee1 c\u1ee7a c\u01a1 th\u1ec3 d\u1ef1a tr\u00ean c\u00e2n n\u1eb7ng v\u00e0 chi\u1ec1u cao c\u1ee7a m\u1ed9t ng\u01b0\u1eddi) th\u1ea5p h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u0103n t\u1ea1p.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>2.2 L\u00e0m gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh ung th\u01b0<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><br>C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u cho r\u1eb1ng vi\u1ec7c th\u1ef1c hi\u1ec7n m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n l\u00e0m gi\u1ea3m c\u00e1c y\u1ebfu t\u1ed1 nguy c\u01a1 g\u00e2y b\u1ec7nh ung th\u01b0 \u00e1c t\u00ednh, bao g\u1ed3m ung th\u01b0 ru\u1ed9t k\u1ebft, ung th\u01b0 v\u00fa, ung th\u01b0 d\u1ea1 d\u00e0y ho\u1eb7c ung th\u01b0 tr\u1ef1c tr\u00e0ng.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>2.3 Gi\u00fap \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft c\u1ee7a c\u01a1 th\u1ec3<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><br>Ch\u1ebf \u0111\u1ed9 \u0103n chay \u0111\u01b0\u1ee3c cho l\u00e0 c\u00f3 kh\u1ea3 n\u0103ng duy tr\u00ec \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft h\u1ee3p l\u00fd v\u00e0 l\u00e0nh m\u1ea1nh trong c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t c\u00f3 \u00edch \u0111\u1ed1i v\u1edbi nh\u1eefng b\u1ec7nh nh\u00e2n m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2. Ngo\u00e0i ra, \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng, khi th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n chay c\u00f3 th\u1ec3 gi\u00fap ng\u0103n ng\u1eeba nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng th\u00f4ng qua vi\u1ec7c \u1ed5n \u0111\u1ecbnh m\u1ee9c \u0111\u01b0\u1eddng trong m\u00e1u m\u1ed9t c\u00e1ch l\u00e2u d\u00e0i. K\u1ebft qu\u1ea3 c\u1ee7a m\u1ed9t cu\u1ed9c nghi\u00ean c\u1ee9u m\u1edbi \u0111\u00e2y \u0111\u00e3 cho th\u1ea5y, vi\u1ec7c \u0103n chay c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m h\u01a1n m\u1ed9t n\u1eeda nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng trong v\u00f2ng 5 n\u0103m.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":16298,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"410\" src=\"https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20191120_114005_112142_tim-mach-1.max-1800x18001-1.jpg\" alt=\"\" class=\"wp-image-16298\" srcset=\"https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20191120_114005_112142_tim-mach-1.max-1800x18001-1.jpg 660w, https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20191120_114005_112142_tim-mach-1.max-1800x18001-1-300x186.jpg 300w, https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20191120_114005_112142_tim-mach-1.max-1800x18001-1-465x289.jpg 465w\" sizes=\"auto, (max-width: 660px) 100vw, 660px\" \/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><br>2.4 C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe h\u1ec7 tim m\u1ea1ch<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><br>Ch\u1ebf \u0111\u1ed9 \u0103n chay l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p g\u00f3p ph\u1ea7n gi\u00fap b\u1ea1n t\u0103ng c\u01b0\u1eddng s\u1ee9c kho\u1ebb c\u1ee7a h\u1ec7 tim m\u1ea1ch, t\u1eeb \u0111\u00f3 ng\u0103n ng\u1eeba c\u00e1c y\u1ebfu t\u1ed1 nguy c\u01a1 d\u1eabn \u0111\u1ebfn b\u1ec7nh tim. S\u1edf d\u0129, vi\u1ec7c \u0103n chay c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111\u01b0\u1ee3c m\u1ee9c cholesterol x\u1ea5u, cholesterol to\u00e0n ph\u1ea7n v\u00e0 triglyceride \u2013 nh\u1eefng nh\u00e2n t\u1ed1 h\u00e0ng \u0111\u1ea7u g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tim m\u1ea1ch. Ngo\u00e0i ra, ch\u1ebf \u0111\u1ed9 \u0103n chay c\u0169ng l\u00e0m gi\u1ea3m m\u1ee9c huy\u1ebft \u00e1p cao, m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 ch\u00ednh kh\u00e1c g\u00e2y ra b\u1ec7nh tim.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Tim m\u1ea1ch<br>\u0102n chay gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe h\u1ec7 tim m\u1ea1ch c\u1ee7a ng\u01b0\u1eddi b\u1ec7nh<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>3.M\u1ed9t s\u1ed1 t\u00e1c d\u1ee5ng ph\u1ee5 ti\u1ec1m \u1ea9n c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n chay \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><br>M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn \u0103n u\u1ed1ng b\u1ed5 d\u01b0\u1ee1ng v\u00e0 l\u00e0nh m\u1ea1nh. Tuy nhi\u00ean, b\u1ea3n th\u00e2n n\u00f3 c\u0169ng c\u00f3 th\u1ec3 ti\u1ec1m \u1ea9n nguy c\u01a1 l\u00e0m t\u0103ng s\u1ef1 thi\u1ebfu h\u1ee5t c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng cho c\u01a1 th\u1ec3.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>S\u1edf d\u0129, c\u00e1c lo\u1ea1i th\u1ecbt, c\u00e1 v\u00e0 gia c\u1ea7m c\u00f3 th\u1ec3 cung c\u1ea5p cho c\u01a1 th\u1ec3 b\u1ea1n m\u1ed9t l\u01b0\u1ee3ng l\u1edbn axit b\u00e9o omega \u2013 3, protein v\u00e0 c\u00e1c vi ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 vitamin B12, selen, s\u1eaft v\u00e0 k\u1ebdm. Ngo\u00e0i ra, c\u00e1c s\u1ea3n ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb \u0111\u1ed9ng v\u1eadt nh\u01b0 tr\u1ee9ng v\u00e0 s\u1eefa c\u0169ng r\u1ea5t gi\u00e0u vitamin B, vitamin D v\u00e0 canxi. Do \u0111\u00f3, khi lo\u1ea1i b\u1ecf th\u1ecbt v\u00e0 nh\u1eefng s\u1ea3n ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb \u0111\u1ed9ng v\u1eadt kh\u00e1c ra kh\u1ecfi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng thi\u1ebfu h\u1ee5t c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu n\u00e0y.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>M\u1ed9t s\u1ed1 cu\u1ed9c nghi\u00ean c\u1ee9u \u0111\u00e3 cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n chay c\u00f3 nguy c\u01a1 b\u1ecb thi\u1ebfu h\u1ee5t c\u00e1c ch\u1ea5t nh\u01b0 s\u1eaft, protein, canxi, vitamin B12 v\u00e0 i-\u1ed1t cao h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00e1c. Khi c\u01a1 th\u1ec3 b\u1ecb thi\u1ebfu h\u1ee5t \u0111i nh\u1eefng vi ch\u1ea5t quan tr\u1ecdng n\u00e0y c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i c\u00e1c t\u00ecnh tr\u1ea1ng nh\u01b0 suy nh\u01b0\u1ee3c, m\u1ec7t m\u1ecfi, suy gi\u1ea3m s\u1ee9c kho\u1ebb x\u01b0\u01a1ng, thi\u1ebfu m\u00e1u v\u00e0 m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 v\u1ec1 tuy\u1ebfn gi\u00e1p.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u0110\u1ec3 \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 c\u00e1c nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng cho c\u01a1 th\u1ec3 v\u00e0 b\u00f9 \u0111\u1eafp cho nh\u1eefng thi\u1ebfu h\u1ee5t ti\u1ec1m \u1ea9n, nh\u1eefng ng\u01b0\u1eddi \u0103n chay n\u00ean b\u1ed5 sung th\u00eam nhi\u1ec1u lo\u1ea1i rau xanh, tr\u00e1i c\u00e2y t\u01b0\u01a1i, c\u00e1c ngu\u1ed3n protein th\u1ef1c v\u1eadt, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng, ch\u1ea5t b\u1ed5 sung ho\u1eb7c vitamin t\u1ed5ng h\u1ee3p.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>4.Ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay c\u00f3 an to\u00e0n cho ng\u01b0\u1eddi mang thai kh\u00f4ng?<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><br>Ph\u1ee5 n\u1eef mang thai v\u00e0 cho con b\u00fa khi th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay c\u00f3 th\u1ec3 b\u1ecb thi\u1ebfu h\u1ee5t \u0111i ngu\u1ed3n vitamin B12 c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3 v\u00e0 l\u00e0m gi\u1ea3m s\u1ef1 ph\u00e1t tri\u1ec3n th\u1ea7n kinh \u1edf tr\u1ebb \u0111ang b\u00fa m\u1eb9. Ngo\u00e0i ra, ch\u1ebf \u0111\u1ed9 \u0103n thu\u1ea7n chay c\u0169ng d\u1eabn \u0111\u1ebfn s\u1ef1 thi\u1ebfu h\u1ee5t canxi v\u00e0 vitamin D, \u0111i\u1ec1u n\u00e0y l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn vi\u1ec7c kh\u1eed kho\u00e1ng x\u01b0\u01a1ng \u1edf nh\u1eefng ph\u1ee5 n\u1eef \u0111ang cho con b\u00fa.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u0110\u1ed1i v\u1edbi tr\u1ebb nh\u1ecf d\u01b0\u1edbi 5 tu\u1ed5i \u0111\u01b0\u1ee3c nu\u00f4i d\u01b0\u1ee1ng b\u1eb1ng ch\u1ebf \u0111\u1ed9 \u0103n chay ho\u1eb7c thu\u1ea7n chay c\u00f3 th\u1ec3 b\u1ecb k\u00ecm h\u00e3m s\u1ef1 t\u0103ng tr\u01b0\u1edfng c\u1ee7a c\u01a1 th\u1ec3 do thi\u1ebfu h\u1ee5t vitamin B12, vitamin D v\u00e0 thi\u1ebfu m\u00e1u. Trong 2 n\u0103m \u0111\u1ea7u \u0111\u1eddi, tr\u1ebb r\u1ea5t c\u1ea7n \u0111\u1ebfn DHA (axit b\u00e9o omega \u2013 3) \u0111\u1ec3 c\u00f3 th\u1ec3 ph\u00e1t tri\u1ec3n tr\u00ed n\u00e3o m\u1ed9t c\u00e1ch t\u1ed1i \u01b0u. M\u1eb7t kh\u00e1c, DHA l\u1ea1i c\u00f3 nhi\u1ec1u trong c\u00e1c lo\u1ea1i c\u00e1, do \u0111\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n chay c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 b\u00e9 kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng qu\u00fd gi\u00e1 n\u00e0y.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>5.Th\u00e1p dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi \u0103n chay<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><br>Nh\u1eefng ng\u01b0\u1eddi \u0103n chay n\u00ean c\u1ed1 g\u1eafng cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng nh\u01b0 canxi, \u0111\u1ea1m, s\u1eaft, riboflavin, k\u1ebdm, vitamin D, vitamin B12, axit alpha-linolenic v\u00e0 k\u1ebdm cho c\u01a1 th\u1ec3. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e1ch gi\u00fap k\u1ebft h\u1ee3p nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng tr\u00ean v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n chay c\u1ee7a b\u1ea1n:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>S\u1eaft: B\u1ea1n c\u00f3 th\u1ec3 cung c\u1ea5p s\u1eaft th\u00f4ng qua ng\u0169 c\u1ed1c \u0103n s\u00e1ng b\u1ed5 sung s\u1eaft, tr\u1ee9ng, m\u01a1 kh\u00f4, m\u1eadn kh\u00f4, th\u1ef1c ph\u1ea9m l\u00e0m t\u1eeb \u0111\u1eadu n\u00e0nh, \u0111\u1eadu, c\u00e1c lo\u1ea1i \u0111\u1eadu, c\u00e1c lo\u1ea1i h\u1ea1t ho\u1eb7c b\u00e1nh m\u00ec nguy\u00ean c\u00e1m;<br>Protein: B\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn c\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m chay gi\u00e0u protein nh\u01b0 \u0111\u1eadu ph\u1ee5, tempeh, edamame, c\u00e1c lo\u1ea1i \u0111\u1eadu, b\u00e1nh m\u00ec k\u1eb9p th\u1ecbt chay, b\u01a1 h\u1ea1t, c\u00e1c lo\u1ea1i h\u1ea1t, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, tr\u1ee9ng, rau d\u1ec1n;<br>K\u1ebdm: Gi\u00fap c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng c\u1ee7a h\u1ec7 mi\u1ec5n d\u1ecbch, th\u01b0\u1eddng \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y nhi\u1ec1u trong s\u1eefa \u0111\u1eadu n\u00e0nh, tr\u1ee9ng, rau, s\u1eefa chua, ph\u00f4 m\u00e1t, c\u00e1c lo\u1ea1i h\u1ea1t, ng\u0169 c\u1ed1c \u0103n s\u00e1ng b\u1ed5 sung k\u1ebdm, \u0111\u1eadu l\u0103ng, n\u1ea5m, m\u1ea7m l\u00faa m\u00ec;<br>Canxi: Gi\u00fap t\u0103ng c\u01b0\u1eddng v\u00e0 x\u00e2y d\u1ef1ng h\u1ec7 x\u01b0\u01a1ng. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea3m b\u1ea3o ngu\u1ed3n cung c\u1ea5p canxi cho c\u01a1 th\u1ec3 th\u00f4ng qua nh\u1eefng th\u1ef1c ph\u1ea9m b\u1ed5 d\u01b0\u1ee1ng nh\u01b0 s\u1eefa chua, pho m\u00e1t, \u0111\u1eadu ph\u1ee5, \u0111\u1eadu edamame, m\u00e8 tahini, h\u1ea1nh nh\u00e2n, s\u1eefa h\u1ea1nh nh\u00e2n, c\u00e1c lo\u1ea1i rau xanh l\u00e1;<br>Riboflavin: S\u1eefa b\u00f2, h\u1ea1nh nh\u00e2n, n\u1ea5m, s\u1eefa chua v\u00e0 s\u1eefa \u0111\u1eadu n\u00e0nh \u0111\u1ec1u l\u00e0 nh\u1eefng ngu\u1ed3n cung c\u1ea5p riboflavin v\u00f4 c\u00f9ng d\u1ed3i d\u00e0o;<br>Vitamin B12: B\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung ch\u00fang qua c\u00e1c \u0111\u1ed3 u\u1ed1ng l\u00e0m t\u1eeb \u0111\u1eadu n\u00e0nh, th\u1ecbt thu\u1ea7n chay v\u00e0 m\u1ed9t s\u1ed1 lo\u1ea1i ng\u0169 c\u1ed1c \u0103n s\u00e1ng;<br>Axit Alpha-Linolenic (Omega-3): C\u00f3 nhi\u1ec1u trong h\u1ea1t lanh xay, d\u1ea7u h\u1ea1t c\u1ea3i, d\u1ea7u h\u1ea1t lanh, d\u1ea7u \u00f3c ch\u00f3, qu\u1ea3 \u00f3c ch\u00f3, \u0111\u1eadu ph\u1ee5 ho\u1eb7c \u0111\u1eadu n\u00e0nh.<br><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":16299,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"371\" src=\"https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20200520_080037_443852_an-chay.max-1800x18001-1.jpg\" alt=\"\" class=\"wp-image-16299\" srcset=\"https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20200520_080037_443852_an-chay.max-1800x18001-1.jpg 500w, https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20200520_080037_443852_an-chay.max-1800x18001-1-300x223.jpg 300w, https:\/\/tamhoc.org\/wp-content\/uploads\/2022\/01\/20200520_080037_443852_an-chay.max-1800x18001-1-465x345.jpg 465w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><br>Ng\u01b0\u1eddi \u0103n chay c\u00f3 th\u1ec3 b\u1ed5 sung \u0111\u1ea9y \u0111\u1ee7 c\u00e1c ch\u1ea5t th\u00f4ng qua nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c nhau<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>6.B\u1eefa \u0103n ki\u1ec3u m\u1eabu d\u00e0nh cho ng\u01b0\u1eddi \u0103n chay<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><br>N\u1ebfu b\u1ea1n \u0111ang b\u1eaft \u0111\u1ea7u th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n chay lacto-ovo, d\u01b0\u1edbi \u0111\u00e2y s\u1ebd l\u00e0 b\u1eefa \u0103n ki\u1ec3u m\u1eabu \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng trong v\u00f2ng m\u1ed9t tu\u1ea7n d\u00e0nh cho b\u1ea1n:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Th\u1ee9 hai:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>B\u1eefa s\u00e1ng: G\u1ed3m tr\u00e1i c\u00e2y, b\u1ed9t y\u1ebfn m\u1ea1ch v\u00e0 h\u1ea1t lanh<br>B\u1eefa tr\u01b0a: G\u1ed3m b\u00e1nh hummus b\u1ecdc khoai lang chi\u00ean v\u00e0 rau n\u01b0\u1edbng<br>B\u1eefa t\u1ed1i: G\u1ed3m b\u00e1nh m\u00ec \u0111\u1eadu ph\u1ee5<br>\u0110\u1ec3 gi\u00fap b\u1ea1n b\u1eaft \u0111\u1ea7u, \u0111\u00e2y l\u00e0 k\u1ebf ho\u1ea1ch b\u1eefa \u0103n m\u1eabu trong m\u1ed9t tu\u1ea7n cho ch\u1ebf \u0111\u1ed9 \u0103n chay lacto-ovo.<br><strong>Th\u1ee9 ba:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>B\u1eefa s\u00e1ng: tr\u1ee9ng b\u00e1c c\u00e0 chua c\u00f9ng n\u1ea5m v\u00e0 t\u1ecfi.<br>B\u1eefa tr\u01b0a: b\u00ed ng\u00f2i nh\u1ed3i rau v\u00e0 ph\u00f4 mai Feta c\u00f9ng s\u00fap c\u00e0 chua.<br>B\u1eefa t\u1ed1i: c\u01a1m Basmati v\u00e0 c\u00e0 ri \u0111\u1eadu g\u00e0<br><strong>Th\u1ee9 t\u01b0:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>B\u1eefa s\u00e1ng: g\u1ed3m qu\u1ea3 m\u1ecdng, h\u1ea1t chia v\u00e0 s\u1eefa chua Hy L\u1ea1p<br>B\u1eefa tr\u01b0a: salad Farro c\u00f9ng d\u01b0a chu\u1ed9t, c\u00e0 chua v\u00e0 ph\u00f4 mai Feta v\u1edbi s\u00fap \u0111\u1eadu l\u0103ng t\u1ea9m gia v\u1ecb.<br>B\u1eefa t\u1ed1i: c\u00e0 t\u00edm \u0103n k\u00e8m salad.<br><strong>Th\u1ee9 n\u0103m:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>B\u1eefa s\u00e1ng: g\u1ed3m \u0111\u1eadu ph\u1ee5 x\u00e0o h\u00e0nh t\u00e2y, \u1edbt v\u00e0 rau bina<br>B\u1eefa tr\u01b0a: Burrito c\u00f9ng g\u1ea1o l\u1ee9t, b\u01a1, \u0111\u1eadu, rau v\u00e0 salsa.<br>B\u1eefa t\u1ed1i: C\u01a1m th\u1eadp c\u1ea9m k\u1ebft h\u1ee3p gi\u1eefa rau v\u00e0 salad \u0103n k\u00e8m<br><strong>Th\u1ee9 s\u00e1u:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>B\u1eefa s\u00e1ng: G\u1ed3m b\u00e1nh m\u00ec n\u01b0\u1edbng nguy\u00ean c\u00e1m v\u1edbi men dinh d\u01b0\u1ee1ng v\u00e0 b\u01a1<br>B\u1eefa tr\u01b0a: Salad Hy L\u1ea1p v\u00e0 \u0111\u1eadu ph\u1ee5<br>B\u1eefa t\u1ed1i: M\u00ec b\u00ed ng\u00f2i v\u00e0 th\u1ecbt vi\u00ean h\u1ea1t di\u00eam m\u1ea1ch \u2013 \u0111\u1eadu \u0111en<br><strong>Th\u1ee9 b\u1ea3y:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>B\u1eefa s\u00e1ng: Sinh t\u1ed1 c\u1ea3i xo\u0103n, chu\u1ed1i, qu\u1ea3 m\u1ecdng, s\u1eefa h\u1ea1nh nh\u00e2n v\u00e0 b\u01a1 h\u1ea1t.<br>B\u1eefa tr\u01b0a: B\u00e1nh m\u00ec k\u1eb9p th\u1ecbt \u0111\u1eadu l\u0103ng \u0111\u1ecf v\u00e0 salad b\u01a1<br>B\u1eefa t\u1ed1i: B\u00e1nh m\u00ec d\u1eb9p v\u00e0 rau n\u01b0\u1edbng c\u00f9ng s\u1ed1t pesto.<br><strong>Ch\u1ee7 nh\u1eadt:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>B\u1eefa s\u00e1ng: G\u1ed3m khoai lang b\u0103m v\u00e0 c\u1ea3i xo\u0103n<br>B\u1eefa tr\u01b0a: G\u1ed3m b\u00ed ng\u00f2i chi\u00ean gi\u00f2n v\u00e0 \u1edbt chu\u00f4ng nh\u1ed3i \u0111\u1eadu tempeh.<br>B\u1eefa t\u1ed1i: C\u01a1m s\u00fap l\u01a1 v\u00e0 b\u00e1nh Tacos \u0111\u1eadu \u0111en<br>\u0110\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n tr\u1ef1c ti\u1ebfp, Qu\u00fd Kh\u00e1ch vui l\u00f2ng b\u1ea5m s\u1ed1 HOTLINE ho\u1eb7c \u0111\u0103ng k\u00fd l\u1ecbch tr\u1ef1c tuy\u1ebfn T\u1ea0I \u0110\u00c2Y. T\u1ea3i \u1ee9ng d\u1ee5ng \u0111\u1ed9c quy\u1ec1n MyVinmec \u0111\u1ec3 \u0111\u1eb7t l\u1ecbch nhanh h\u01a1n, theo d\u00f5i l\u1ecbch ti\u1ec7n l\u1ee3i h\u01a1n!<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ngu\u1ed3n tham kh\u1ea3o: webmd.com, healthline.com<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/dinh-duong\/thap-dinh-duong-cho-nguoi-chay\/<\/p>\n<!-- \/wp:paragraph -->\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-184c12a elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"184c12a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-54c5bcd\" data-id=\"54c5bcd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c4eb791 elementor-widget elementor-widget-text-editor\" data-id=\"c4eb791\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p>\t\t<div data-elementor-type=\"section\" data-elementor-id=\"43704\" class=\"elementor elementor-43704\">\n\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5e45ae42 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"5e45ae42\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-de263d9\" data-id=\"de263d9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-759b25d8 elementor-widget elementor-widget-text-editor\" data-id=\"759b25d8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p>C\u1ea9m nang cu\u1ed9c s\u1ed1ng &#8211; T\u00e2m h\u1ecdc 2022 l\u00e0 cu\u1ed1n s\u00e1ch Online chia s\u1ebb , t\u00f3m l\u01b0\u1ee3c c\u00e1c b\u00e0i vi\u1ebft l\u1eddi d\u1ea1y , kinh nghi\u1ec7m \u0111\u00fac k\u1ebft m\u00e0 T\u00e2m h\u1ecdc c\u1ea3m th\u1ea5y c\u1ea7n thi\u1ebft trong \u0111\u1eddi s\u1ed1ng con ng\u01b0\u1eddi n\u00f3i chung v\u00e0 b\u1ea3n th\u00e2n t\u00e1c gi\u1ea3 n\u00f3i ri\u00eang.<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Home Th\u00e1p dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi \u0103n chay Th\u00e1p dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng c\u00e2n b\u1eb1ng gi\u1eefa c\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m dinh d\u01b0\u1ee1ng nh\u01b0 protein th\u1ef1c\u2026<\/p>\n","protected":false},"author":1,"featured_media":16297,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_canvas","format":"standard","meta":{"footnotes":""},"categories":[439,201,394,435],"tags":[],"td_series":[],"class_list":["post-16296","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-an-uong","category-an-uong-duong-sinh","category-duong-sinh","category-pl-khoa-hoc-hien-dai"],"_links":{"self":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/posts\/16296","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/comments?post=16296"}],"version-history":[{"count":5,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/posts\/16296\/revisions"}],"predecessor-version":[{"id":43851,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/posts\/16296\/revisions\/43851"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/media\/16297"}],"wp:attachment":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/media?parent=16296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/categories?post=16296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/tags?post=16296"},{"taxonomy":"td_series","embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/td_series?post=16296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}