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Dinh dưỡng thể thao

LIỆU BẠN CÓ ĐANG GÂY SỨC ÉP CHO CƠ THỂ? (PROTEIN BỮA TỐI)

Tu Anh

2022-03-16 15:39:04

Thông thường, bữa tối là thời gian mọi người thường ăn chung với nhau nên ai cũng muốn có một bữa ăn thật thịnh soạn đúng không nào?

管理栄養士MAIMAIです ！

今回は体づくりの夜編の内容です。

Chào mọi người, MaiMai đây!

Kế tiếp chủ đề lần trước, lần này chúng ta sẽ đề cập về lượng protein cần thiết để phát triển cơ thể trong khẩu phần ăn tối nhé.

 

 

 

夜ごはんの落とし穴びっくり

みんなで食べることが多いので豪華なご飯になりがち

↓

たんぱく質過多

油多めに！

Thông thường, bữa tối là thời gian mọi người thường ăn chung với nhau nên ai cũng muốn có một bữa ăn thật thịnh soạn đúng không nào.

 ↓

Chính vì vậy mà thường khẩu phần ăn sẽ chứa nhiều protein và dầu mỡ!

 

 

 

こんな外食など食べていませんか？

 ハンバーグエビフライ定食+唐揚げ

 このメニューだと

たんぱく質80ｇ　油は60ｇ越え

 

Bữa tối hàng ngày hiện tại của bạn có đang như vậy không?
Một set ăn như Hamburg (thịt viên chiên kèm sốt), tôm chiên và gà rán thì 
->Protein 80g    Dầu: trên 60g

 

 

どんな問題があるのか？

①一気にたべても吸収できない可能性がある

たんぱく質の1回に吸収できる量は、

体格にもよりますが20ｇ～40ｇ程度といわれています。

80ｇは吸収できない可能性がありますガーン

Vậy điều gì sẽ xảy ra?

① Cơ thể chúng ta cũng không thể một lần hấp thụ các chật dinh dưỡng.

Đối với protein thì 1 lần cơ thể chỉ có thể hấp thụ trong khoảng từ 20g~40g.

Vậy có khả năng cơ thể sẽ không thể hấp thụ hết 80g trong một lần ăn.

 

 

 

②内臓に負担をかけ内臓疲労になる可能性

夜にたんぱく質と脂質をとりすぎると

内臓に負担がかかってしまいますショボーン

内臓疲労が起きると、

体がだるくやる気がおきない、

寝ても疲れがとれないなどがおこります笑い泣き

② Có khả năng gây sức ép và dẫn đến mệt mỏi lên các cơ quan nội tạng 

Nếu bạn nạp quá nhiều protein và chất béo cho cơ thể sẽ gây sức ép cho nội tạng, dẫn đến cơ thể sẽ mỏi mệt và không muốn làm gì nữa. Ngoài ra còn có khả năng dẫn đến khó ngủ.

 

 

 

 

③腸内環境の乱れやすくなる

悪玉菌はたんぱく質や脂肪をエサに増殖アセアセ

そうすると腸の消化・吸収力が低下し、

栄養分が体に行き渡らなくなりますガーンあせる

もちろん、体づくりにはマイナスですえーん

③ Các cơ quan đường ruột dễ bị xáo trộn

Protein và chất béo sẽ là thức ăn của các vi khuẩn gây hại アセアセ

Làm giảm khả năng hấp thụ, tiêu hoá của đường ruột

Các chất dinh dưỡng sẽ không thể truyền đến khắp cơ thể  ガーン

Và tất nhiên, đó là một điểm trừ trong việc phát triển cơ thể. えーん

 

 

 

改善策

ごはんのおかずになるメインの

たんぱく質は2つまでを目安にしよう！ 

油ものも多くなりすぎないように

気を付けよう！

 

Vậy chúng ta phải làm sao?

Nạp tối đa 2 loại thức ăn chứa protein làm món ăn phụ cho bữa ăn.

Và chú ý không nạp những loại thức ăn có chứa nhiều dầu nhé.

 

 

 

**Việc cung cấp protein trong một ngày của bạn như thế nào?

Nếu không thể ăn vào bữa sáng, hãy bắt đầu điều chỉnh dần từ bữa tối thử nhé!

Ai cũng muốn cân bằng dinh dưỡng để có một cơ thể thật khoẻ mạnh và săn chắc đúng không nào!

 

参考になれば幸いですお願いお願い

Hy vọng thông tin này sẽ hữu ích, cảm ơn các bạn đã theo dõi!

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