{"id":25937,"date":"2025-03-28T13:25:40","date_gmt":"2025-03-28T06:25:40","guid":{"rendered":"\/blog\/?p=25937"},"modified":"2025-04-15T15:32:42","modified_gmt":"2025-04-15T08:32:42","slug":"100g-uc-ga-luoc-bao-nhieu-calo","status":"publish","type":"post","link":"\/blog\/100g-uc-ga-luoc-bao-nhieu-calo\/","title":{"rendered":"100g \u1ee9c g\u00e0 lu\u1ed9c bao nhi\u00eau calo? \u201cGi\u1ea3i ng\u1ea5y\u201d v\u1edbi 7 c\u00e1ch ch\u1ebf bi\u1ebfn n\u00e0y"},"content":{"rendered":"\n<p><em>\u1ee8c g\u00e0 l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u protein, \u00edt ch\u1ea5t b\u00e9o v\u00e0 \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng trong c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh. Nh\u01b0ng li\u1ec7u b\u1ea1n c\u00f3 bi\u1ebft <strong>100g \u1ee9c g\u00e0 lu\u1ed9c bao nhi\u00eau calo<\/strong> v\u00e0 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a n\u00f3 ra sao? H\u00e3y c\u00f9ng Decathlon t\u00ecm c\u00e2u tr\u1ea3 l\u1eddi trong b\u00e0i vi\u1ebft sau.\u00a0<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. 100g \u1ee9c g\u00e0 lu\u1ed9c c\u00f3 bao nhi\u00eau calo?<\/h2>\n\n\n\n<p>Theo chuy\u00ean trang s\u1ee9c kh\u1ecfe <a href=\"https:\/\/www.healthline.com\/nutrition\/calories-in-chicken#breast:~:text=A%203.5%2Doz.%20(100%2Dg)%20serving%20of%20chicken%20breast%20provides%20165%20calories%2C%2031%20g%20of%20protein%2C%20and%203.6%20g%20of%20fat.%20That%20means%20that%20approximately%2080%25%20of%20the%20calories%20in%20chicken%20breast%20come%20from%20protein%2C%20and%2020%25%20come%20from%20fat.\" target=\"_blank\" rel=\"noreferrer noopener\">Healthline<\/a>, <strong>100g \u1ee9c g\u00e0 lu\u1ed9c<\/strong> ch\u1ee9a kho\u1ea3ng <strong>165 calo, g\u1ed3m 31g protein v\u00e0 3,6g ch\u1ea5t b\u00e9o. <\/strong>Nh\u01b0 v\u1eady, kho\u1ea3ng 80% l\u01b0\u1ee3ng calo \u0111\u1ebfn t\u1eeb protein v\u00e0 20% t\u1eeb ch\u1ea5t b\u00e9o. C\u00f3 th\u1ec3 th\u1ea5y, \u1ee9c g\u00e0 l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u protein, \u00edt ch\u1ea5t b\u00e9o, ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh.<\/p>\n\n\n\n<p><strong>\u0110\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p cho:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u01b0\u1eddi t\u1eadp gym, v\u1eadn \u0111\u1ed9ng vi\u00ean:<\/strong> Cung c\u1ea5p ngu\u1ed3n protein ch\u1ea5t l\u01b0\u1ee3ng cao, h\u1ed7 tr\u1ee3 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li><strong>Ng\u01b0\u1eddi gi\u1ea3m c\u00e2n, \u0103n ki\u00eang:<\/strong> Gi\u00e0u protein, \u00edt calo, gi\u00fap no l\u00e2u, h\u1ea1n ch\u1ebf \u0103n v\u1eb7t.<\/li>\n\n\n\n<li><strong>Ng\u01b0\u1eddi quan t\u00e2m s\u1ee9c kh\u1ecfe tim m\u1ea1ch:<\/strong> Kh\u00f4ng ch\u1ee9a cholesterol x\u1ea5u, gi\u00fap ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p.<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u01b0\u1ee3ng ti\u00eau th\u1ee5 khuy\u1ebfn ngh\u1ecb:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng:<\/strong> 150 &#8211; 200g\/ng\u00e0y \u0111\u1ec3 b\u1ed5 sung protein.<\/li>\n\n\n\n<li><strong>Ng\u01b0\u1eddi t\u1eadp luy\u1ec7n, c\u1ea7n t\u0103ng c\u01a1:<\/strong> 300 &#8211; 400g\/ng\u00e0y, t\u00f9y theo c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u00e0 m\u1ee5c ti\u00eau dinh d\u01b0\u1ee1ng.<\/li>\n<\/ul>\n\n\n\n<p><strong><em>L\u01b0u \u00fd<\/em><\/strong><em>: Kh\u00f4ng n\u00ean ch\u1ec9 \u0103n \u1ee9c g\u00e0 m\u00e0 c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi rau xanh, tinh b\u1ed9t t\u1ed1t (khoai lang, g\u1ea1o l\u1ee9t) \u0111\u1ec3 c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo.png\" alt=\"100g \u1ee9c g\u00e0 lu\u1ed9c bao nhi\u00eau calo? \u1ee8c g\u00e0 lu\u1ed9c c\u00f3 l\u01b0\u1ee3ng calo th\u1ea5p, gi\u00e0u protein, \u00edt ch\u1ea5t b\u00e9o\u00a0 \" class=\"wp-image-25939\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo-300x169.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo-768x432.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>100g \u1ee9c g\u00e0 lu\u1ed9c bao nhi\u00eau calo? \u1ee8c g\u00e0 lu\u1ed9c c\u00f3 l\u01b0\u1ee3ng calo th\u1ea5p, gi\u00e0u protein, \u00edt ch\u1ea5t b\u00e9o\u00a0 <\/em><\/figcaption><\/figure>\n\n\n\n<p>Ngo\u00e0i \u1ee9c g\u00e0, c\u00e1c ph\u1ea7n kh\u00e1c c\u1ee7a th\u1ecbt g\u00e0 c\u00f3 l\u01b0\u1ee3ng calo nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0110\u00f9i g\u00e0 (c\u00f3 da, 100g) ~179 calo<\/strong> trong \u0111\u00f3 c\u00f3 24,8g protein v\u00e0 8,2g ch\u1ea5t b\u00e9o. Kho\u1ea3ng 55% calo \u0111\u1ebfn t\u1eeb protein, 45% t\u1eeb ch\u1ea5t b\u00e9o n\u00ean <strong>ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi mu\u1ed1n t\u0103ng c\u00e2n.<\/strong><\/li>\n\n\n\n<li><strong>C\u00e1nh g\u00e0 (c\u00f3 da, 100g) ~203 calo <\/strong>trong \u0111\u00f3 c\u00f3 30,5g protein v\u00e0 8,1g ch\u1ea5t b\u00e9o, v\u1edbi 64% calo \u0111\u1ebfn t\u1eeb protein v\u00e0 36% t\u1eeb ch\u1ea5t b\u00e9o. Do \u0111\u00f3 b\u1ea1n n\u00ean h\u1ea1n ch\u1ebf \u0103n c\u00e1nh g\u00e0 n\u1ebfu \u0111ang trong ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang.&nbsp;<\/li>\n\n\n\n<li><strong>L\u01b0\u1eddn g\u00e0 (100g) ~ 89 calo<\/strong>, ph\u00f9 h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang.<\/li>\n\n\n\n<li><strong>L\u01b0ng g\u00e0 (100g) ~239 calo, <\/strong>ch\u1ee9a nhi\u1ec1u x\u01b0\u01a1ng v\u00e0 m\u1ee1, n\u00ean h\u1ea1n ch\u1ebf \u0103n n\u1ebfu \u0111ang mu\u1ed1n gi\u1ea3m c\u00e2n.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng kh\u00e1c trong 100g g\u00e0 lu\u1ed9c&nbsp;<\/h2>\n\n\n\n<p>Theo B\u1ed9 N\u00f4ng nghi\u1ec7p Hoa K\u1ef3 (USDA), 100g \u1ee9c g\u00e0 lu\u1ed9c (kh\u00f4ng da, kh\u00f4ng x\u01b0\u01a1ng) c\u00f2n ch\u1ee9a c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng sau:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>H\u00e0m l\u01b0\u1ee3ng (trong 100g)<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ea5t b\u00e9o<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3,57 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vitamin B6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,314 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vitamin B12<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,27 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vitamin A<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5,00 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vitamin E<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,32 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Canxi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">13,00 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>S\u1eaft<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,46 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Magie<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25,00 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1t pho<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">246,00 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">3. 7++ C\u00e1ch ch\u1ebf bi\u1ebfn \u1ee9c g\u00e0 \u00edt calo, \u201cgi\u1ea3i ng\u1ea5y\u201d nh\u01b0ng v\u1eabn gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/h2>\n\n\n\n<p>N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y \u1ee9c g\u00e0 lu\u1ed9c qu\u00e1 \u0111\u01a1n \u0111i\u1ec7u, h\u00e3y th\u1eed nh\u1eefng c\u00f4ng th\u1ee9c sau \u0111\u1ec3 \u0111a d\u1ea1ng th\u1ef1c \u0111\u01a1n m\u00e0 v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng calo th\u1ea5p, ph\u00f9 h\u1ee3p cho ch\u1ebf \u0111\u1ed9 gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3.1 Salad \u1ee9c g\u00e0 ~ 250 calo\/ph\u1ea7n<\/h3>\n\n\n\n<p><strong>Nguy\u00ean li\u1ec7u:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g \u1ee9c g\u00e0 lu\u1ed9c th\u00e1i mi\u1ebfng v\u1eeba \u0103n ho\u1eb7c x\u00e9 nh\u1ecf<\/li>\n\n\n\n<li>50g rau x\u00e0 l\u00e1ch, c\u1ea3i xo\u0103n ho\u1eb7c rau m\u1ea7m<\/li>\n\n\n\n<li>5-6 qu\u1ea3 c\u00e0 chua bi<\/li>\n\n\n\n<li>1\/4 qu\u1ea3 b\u01a1 ho\u1eb7c 1 mu\u1ed7ng d\u1ea7u \u00f4 liu<\/li>\n\n\n\n<li>Chanh, ti\u00eau, mu\u1ed1i, s\u1eefa chua kh\u00f4ng \u0111\u01b0\u1eddng<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch l\u00e0m:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lu\u1ed9c \u1ee9c g\u00e0, \u0111\u1ec3 ngu\u1ed9i r\u1ed3i th\u00e1i mi\u1ebfng ho\u1eb7c x\u00e9 nh\u1ecf.<\/li>\n\n\n\n<li>Tr\u1ed9n rau, c\u00e0 chua bi, \u1ee9c g\u00e0 v\u00e0 b\u01a1 (ho\u1eb7c d\u1ea7u \u00f4 liu).<\/li>\n\n\n\n<li>Pha n\u01b0\u1edbc s\u1ed1t b\u1eb1ng s\u1eefa chua kh\u00f4ng \u0111\u01b0\u1eddng, n\u01b0\u1edbc c\u1ed1t chanh, ch\u00fat mu\u1ed1i v\u00e0 ti\u00eau.<\/li>\n\n\n\n<li>R\u01b0\u1edbi s\u1ed1t l\u00ean v\u00e0 tr\u1ed9n \u0111\u1ec1u tr\u01b0\u1edbc khi th\u01b0\u1edfng th\u1ee9c.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"496\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/2-100g-uc-ga-luoc-bao-nhie-calo.png\" alt=\"Salad \u1ee9c g\u00e0 (\u1ea3nh minh h\u1ecda) \" class=\"wp-image-25940\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/2-100g-uc-ga-luoc-bao-nhie-calo.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/2-100g-uc-ga-luoc-bao-nhie-calo-300x175.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/2-100g-uc-ga-luoc-bao-nhie-calo-768x448.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Salad \u1ee9c g\u00e0 (\u1ea3nh minh h\u1ecda) <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.2 \u1ee8c g\u00e0 n\u01b0\u1edbng m\u1eadt ong ~280 calo\/ph\u1ea7n<\/h3>\n\n\n\n<p><strong>Nguy\u00ean li\u1ec7u:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g \u1ee9c g\u00e0<\/li>\n\n\n\n<li>1 mu\u1ed7ng m\u1eadt ong<\/li>\n\n\n\n<li>1 mu\u1ed7ng n\u01b0\u1edbc t\u01b0\u01a1ng<\/li>\n\n\n\n<li>1 \u00edt t\u1ecfi b\u0103m, ti\u00eau, d\u1ea7u \u00f4 liu<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch l\u00e0m:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Tr\u1ed9n m\u1eadt ong, n\u01b0\u1edbc t\u01b0\u01a1ng, t\u1ecfi b\u0103m, ti\u00eau v\u00e0 1 \u00edt d\u1ea7u \u00f4 liu.<\/li>\n\n\n\n<li>\u01af\u1edbp \u1ee9c g\u00e0 v\u1edbi h\u1ed7n h\u1ee3p tr\u00ean trong 20 ph\u00fat.<\/li>\n\n\n\n<li>N\u01b0\u1edbng g\u00e0 trong n\u1ed3i chi\u00ean kh\u00f4ng d\u1ea7u ho\u1eb7c l\u00f2 n\u01b0\u1edbng \u1edf 180\u00b0C trong 15 ph\u00fat.<\/li>\n\n\n\n<li>Th\u01b0\u1edfng th\u1ee9c c\u00f9ng rau c\u1ee7 lu\u1ed9c ho\u1eb7c salad.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"847\" height=\"564\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/3-100g-uc-ga-luoc-bao-nhie-calo.png\" alt=\"\u1ee8c g\u00e0 n\u01b0\u1edbng m\u1eadt ong (\u1ea3nh minh h\u1ecda) \" class=\"wp-image-25941\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/3-100g-uc-ga-luoc-bao-nhie-calo.png 847w, \/blog\/wp-content\/uploads\/2025\/03\/3-100g-uc-ga-luoc-bao-nhie-calo-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/3-100g-uc-ga-luoc-bao-nhie-calo-768x511.png 768w\" sizes=\"auto, (max-width: 847px) 100vw, 847px\" \/><figcaption class=\"wp-element-caption\"><em>\u1ee8c g\u00e0 n\u01b0\u1edbng m\u1eadt ong (\u1ea3nh minh h\u1ecda) <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.3 \u1ee8c g\u00e0 \u00e1p ch\u1ea3o s\u1ed1t x\u00ec d\u1ea7u ~260 calo\/ph\u1ea7n<\/h3>\n\n\n\n<p><strong>Nguy\u00ean li\u1ec7u:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g \u1ee9c g\u00e0<\/li>\n\n\n\n<li>1 mu\u1ed7ng n\u01b0\u1edbc t\u01b0\u01a1ng<\/li>\n\n\n\n<li>1 \u00edt g\u1eebng b\u0103m, t\u1ecfi b\u0103m<\/li>\n\n\n\n<li>1\/2 mu\u1ed7ng d\u1ea7u m\u00e8 (ho\u1eb7c d\u1ea7u \u00f4 liu)<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch l\u00e0m:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u01af\u1edbp \u1ee9c g\u00e0 v\u1edbi n\u01b0\u1edbc t\u01b0\u01a1ng, g\u1eebng, t\u1ecfi trong 15 ph\u00fat.<\/li>\n\n\n\n<li>L\u00e0m n\u00f3ng ch\u1ea3o, cho d\u1ea7u m\u00e8 v\u00e0o r\u1ed3i \u00e1p ch\u1ea3o \u1ee9c g\u00e0 \u0111\u1ebfn khi v\u00e0ng \u0111\u1ec1u hai m\u1eb7t.<\/li>\n\n\n\n<li>Cho th\u00eam \u00edt n\u01b0\u1edbc, \u0111\u1eady n\u1eafp \u0111un nh\u1ecf l\u1eeda trong 5 ph\u00fat \u0111\u1ec3 th\u1ecbt m\u1ec1m.<\/li>\n\n\n\n<li>Th\u01b0\u1edfng th\u1ee9c c\u00f9ng c\u01a1m g\u1ea1o l\u1ee9t ho\u1eb7c rau lu\u1ed9c.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"473\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/4-100g-uc-ga-luoc-bao-nhie-calo.png\" alt=\"\u1ee8c g\u00e0 \u00e1p ch\u1ea3o s\u1ed1t x\u00ec d\u1ea7u (\u1ea3nh minh h\u1ecda) \" class=\"wp-image-25942\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/4-100g-uc-ga-luoc-bao-nhie-calo.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/4-100g-uc-ga-luoc-bao-nhie-calo-300x167.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/4-100g-uc-ga-luoc-bao-nhie-calo-768x427.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>\u1ee8c g\u00e0 \u00e1p ch\u1ea3o s\u1ed1t x\u00ec d\u1ea7u (\u1ea3nh minh h\u1ecda) <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.4 \u1ee8c g\u00e0 tr\u1ed9n mi\u1ebfn dong ~280 calo\/ph\u1ea7n<\/h3>\n\n\n\n<p><strong>Nguy\u00ean li\u1ec7u:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g \u1ee9c g\u00e0 lu\u1ed9c x\u00e9 nh\u1ecf<\/li>\n\n\n\n<li>50g mi\u1ebfn dong ng\u00e2m m\u1ec1m<\/li>\n\n\n\n<li>1 \u00edt rau th\u01a1m (rau r\u0103m, h\u00fang qu\u1ebf)<\/li>\n\n\n\n<li>1\/4 c\u1ee7 c\u00e0 r\u1ed1t b\u00e0o s\u1ee3i<\/li>\n\n\n\n<li>1\/2 qu\u1ea3 d\u01b0a chu\u1ed9t th\u00e1i m\u1ecfng<\/li>\n\n\n\n<li>N\u01b0\u1edbc m\u1eafm, chanh, t\u1ecfi, \u1edbt<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch l\u00e0m:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pha n\u01b0\u1edbc tr\u1ed9n t\u1eeb n\u01b0\u1edbc m\u1eafm, chanh, t\u1ecfi b\u0103m v\u00e0 \u1edbt.<\/li>\n\n\n\n<li>Tr\u1ed9n \u0111\u1ec1u \u1ee9c g\u00e0, mi\u1ebfn dong, c\u00e0 r\u1ed1t, d\u01b0a chu\u1ed9t v\u00e0 rau th\u01a1m.<\/li>\n\n\n\n<li>R\u01b0\u1edbi n\u01b0\u1edbc tr\u1ed9n v\u00e0o, \u0111\u1ea3o \u0111\u1ec1u v\u00e0 th\u01b0\u1edfng th\u1ee9c.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"554\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/5-100g-uc-ga-luoc-bao-nhie-calo.png\" alt=\"\u1ee8c g\u00e0 tr\u1ed9n mi\u1ebfn dong (\u1ea3nh minh h\u1ecda) \" class=\"wp-image-25943\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/5-100g-uc-ga-luoc-bao-nhie-calo.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/5-100g-uc-ga-luoc-bao-nhie-calo-300x196.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/5-100g-uc-ga-luoc-bao-nhie-calo-768x501.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>\u1ee8c g\u00e0 tr\u1ed9n mi\u1ebfn dong (\u1ea3nh minh h\u1ecda) <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.5 \u1ee8c g\u00e0 cu\u1ed9n rong bi\u1ec3n ~250 calo\/ph\u1ea7n<\/h3>\n\n\n\n<p><strong>Nguy\u00ean li\u1ec7u:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g \u1ee9c g\u00e0 b\u0103m nhuy\u1ec5n<\/li>\n\n\n\n<li>1 l\u00e1 rong bi\u1ec3n<\/li>\n\n\n\n<li>1 \u00edt h\u00e0nh l\u00e1, ti\u00eau, mu\u1ed1i<\/li>\n\n\n\n<li>1\/2 mu\u1ed7ng d\u1ea7u \u00f4 liu<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch l\u00e0m:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Tr\u1ed9n \u1ee9c g\u00e0 v\u1edbi h\u00e0nh l\u00e1 b\u0103m, ti\u00eau v\u00e0 mu\u1ed1i.<\/li>\n\n\n\n<li>Tr\u1ea3i l\u00e1 rong bi\u1ec3n, d\u00e0n \u0111\u1ec1u h\u1ed7n h\u1ee3p \u1ee9c g\u00e0 l\u00ean, cu\u1ed9n ch\u1eb7t.<\/li>\n\n\n\n<li>H\u1ea5p ch\u00edn trong 10-15 ph\u00fat ho\u1eb7c \u00e1p ch\u1ea3o v\u1edbi ch\u00fat d\u1ea7u \u00f4 liu.<\/li>\n\n\n\n<li>C\u1eaft khoanh v\u00e0 th\u01b0\u1edfng th\u1ee9c.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"531\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/6-100g-uc-ga-luoc-bao-nhie-calo.png\" alt=\"\u1ee8c g\u00e0 cu\u1ed9n rong bi\u1ec3n (\u1ea3nh minh h\u1ecda) \" class=\"wp-image-25944\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/6-100g-uc-ga-luoc-bao-nhie-calo.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/6-100g-uc-ga-luoc-bao-nhie-calo-300x187.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/6-100g-uc-ga-luoc-bao-nhie-calo-768x480.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>\u1ee8c g\u00e0 cu\u1ed9n rong bi\u1ec3n (\u1ea3nh minh h\u1ecda) <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.6 \u1ee8c g\u00e0 x\u00e0o n\u1ea5m ~270 calo\/ph\u1ea7n<\/h3>\n\n\n\n<p><strong>Nguy\u00ean li\u1ec7u:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g \u1ee9c g\u00e0 th\u00e1i l\u00e1t<\/li>\n\n\n\n<li>50g n\u1ea5m (n\u1ea5m h\u01b0\u01a1ng, n\u1ea5m b\u00e0o ng\u01b0 ho\u1eb7c n\u1ea5m kim ch\u00e2m)<\/li>\n\n\n\n<li>1 \u00edt t\u1ecfi b\u0103m<\/li>\n\n\n\n<li>1\/2 mu\u1ed7ng d\u1ea7u m\u00e8<\/li>\n\n\n\n<li>N\u01b0\u1edbc t\u01b0\u01a1ng, ti\u00eau<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch l\u00e0m:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>X\u00e0o t\u1ecfi v\u1edbi d\u1ea7u m\u00e8, cho \u1ee9c g\u00e0 v\u00e0o \u0111\u1ea3o \u0111\u1ec1u \u0111\u1ebfn khi s\u0103n l\u1ea1i.<\/li>\n\n\n\n<li>Th\u00eam n\u1ea5m, x\u00e0o ch\u00edn r\u1ed3i n\u00eam n\u01b0\u1edbc t\u01b0\u01a1ng, ti\u00eau.<\/li>\n\n\n\n<li>Th\u01b0\u1edfng th\u1ee9c c\u00f9ng c\u01a1m g\u1ea1o l\u1ee9t ho\u1eb7c rau c\u1ee7 lu\u1ed9c.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/7-100g-uc-ga-luoc-bao-nhie-calo.png\" alt=\"\u1ee8c g\u00e0 x\u00e0o n\u1ea5m (\u1ea3nh minh h\u1ecda)\" class=\"wp-image-25945\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/7-100g-uc-ga-luoc-bao-nhie-calo.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/7-100g-uc-ga-luoc-bao-nhie-calo-300x169.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/7-100g-uc-ga-luoc-bao-nhie-calo-768x432.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>\u1ee8c g\u00e0 x\u00e0o n\u1ea5m (\u1ea3nh minh h\u1ecda)<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.7 G\u1ecfi \u1ee9c g\u00e0 ~230 calo\/ph\u1ea7n<\/h3>\n\n\n\n<p><strong>Nguy\u00ean li\u1ec7u:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g \u1ee9c g\u00e0 lu\u1ed9c x\u00e9 nh\u1ecf<\/li>\n\n\n\n<li>1\/2 c\u1ee7 h\u00e0nh t\u00e2y th\u00e1i m\u1ecfng<\/li>\n\n\n\n<li>1\/4 c\u1ee7 c\u00e0 r\u1ed1t b\u00e0o s\u1ee3i<\/li>\n\n\n\n<li>Rau r\u0103m, \u0111\u1eadu ph\u1ed9ng rang<\/li>\n\n\n\n<li>N\u01b0\u1edbc m\u1eafm, chanh, t\u1ecfi, \u1edbt<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch l\u00e0m:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Ng\u00e2m h\u00e0nh t\u00e2y v\u00e0o n\u01b0\u1edbc \u0111\u00e1 \u0111\u1ec3 b\u1edbt h\u0103ng.<\/li>\n\n\n\n<li>Pha n\u01b0\u1edbc tr\u1ed9n t\u1eeb n\u01b0\u1edbc m\u1eafm, chanh, t\u1ecfi, \u1edbt.<\/li>\n\n\n\n<li>Tr\u1ed9n \u1ee9c g\u00e0, h\u00e0nh t\u00e2y, c\u00e0 r\u1ed1t, rau r\u0103m v\u1edbi n\u01b0\u1edbc tr\u1ed9n.<\/li>\n\n\n\n<li>R\u1eafc \u0111\u1eadu ph\u1ed9ng rang l\u00ean v\u00e0 th\u01b0\u1edfng th\u1ee9c.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"479\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/8-100g-uc-ga-luoc-bao-nhie-calo.png\" alt=\"G\u1ecfi \u1ee9c g\u00e0 (\u1ea3nh minh h\u1ecda) \" class=\"wp-image-25946\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/8-100g-uc-ga-luoc-bao-nhie-calo.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/8-100g-uc-ga-luoc-bao-nhie-calo-300x169.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/8-100g-uc-ga-luoc-bao-nhie-calo-768x433.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>G\u1ecfi \u1ee9c g\u00e0 (\u1ea3nh minh h\u1ecda) <\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.8 \u0110\u1eadu ph\u1ee5 nh\u1ed3i \u1ee9c g\u00e0 c\u00e0 chua ~260 calo\/ph\u1ea7n<\/h3>\n\n\n\n<p><strong>Nguy\u00ean li\u1ec7u:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g \u1ee9c g\u00e0 b\u0103m nhuy\u1ec5n<\/li>\n\n\n\n<li>2 mi\u1ebfng \u0111\u1eadu ph\u1ee5 c\u1eaft \u0111\u00f4i, kho\u00e9t nh\u1eb9 ph\u1ea7n gi\u1eefa<\/li>\n\n\n\n<li>2 qu\u1ea3 c\u00e0 chua b\u0103m nh\u1ecf<\/li>\n\n\n\n<li>1 \u00edt h\u00e0nh l\u00e1, ti\u00eau, n\u01b0\u1edbc t\u01b0\u01a1ng<\/li>\n<\/ul>\n\n\n\n<p><strong>C\u00e1ch l\u00e0m:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Tr\u1ed9n \u1ee9c g\u00e0 v\u1edbi ti\u00eau, n\u01b0\u1edbc t\u01b0\u01a1ng r\u1ed3i nh\u1ed3i v\u00e0o \u0111\u1eadu ph\u1ee5.<\/li>\n\n\n\n<li>X\u00e0o c\u00e0 chua v\u1edbi \u00edt n\u01b0\u1edbc \u0111\u1ec3 l\u00e0m s\u1ed1t.<\/li>\n\n\n\n<li>Cho \u0111\u1eadu ph\u1ee5 v\u00e0o n\u1ea5u c\u00f9ng s\u1ed1t c\u00e0 chua trong 10 ph\u00fat.<\/li>\n\n\n\n<li>Th\u01b0\u1edfng th\u1ee9c c\u00f9ng rau xanh ho\u1eb7c c\u01a1m g\u1ea1o l\u1ee9t.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"846\" height=\"564\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/9-100g-uc-ga-luoc-bao-nhie-calo.png\" alt=\"\u0110\u1eadu ph\u1ee5 nh\u1ed3i \u1ee9c g\u00e0 s\u1ed1t c\u00e0 chua (\u1ea3nh minh h\u1ecda) \" class=\"wp-image-25947\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/9-100g-uc-ga-luoc-bao-nhie-calo.png 846w, \/blog\/wp-content\/uploads\/2025\/03\/9-100g-uc-ga-luoc-bao-nhie-calo-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/9-100g-uc-ga-luoc-bao-nhie-calo-768x512.png 768w\" sizes=\"auto, (max-width: 846px) 100vw, 846px\" \/><figcaption class=\"wp-element-caption\"><em>\u0110\u1eadu ph\u1ee5 nh\u1ed3i \u1ee9c g\u00e0 s\u1ed1t c\u00e0 chua (\u1ea3nh minh h\u1ecda) <\/em><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>L\u01b0u \u00fd:<\/strong> L\u01b0\u1ee3ng nguy\u00ean li\u1ec7u trong c\u00f4ng th\u1ee9c c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh t\u00f9y theo kh\u1ea9u ph\u1ea7n v\u00e0 s\u1ed1 ng\u01b0\u1eddi \u0103n. H\u00e3y linh ho\u1ea1t gia gi\u1ea3m \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u1ee7a b\u1ea1n!<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Nh\u01b0 v\u1eady b\u00e0i vi\u1ebft tr\u00ean \u0111\u00e3 gi\u00fap b\u1ea1n gi\u1ea3i \u0111\u00e1p <strong>100g \u1ee9c g\u00e0 lu\u1ed9c bao nhi\u00eau calo?<\/strong> \u1ee8c g\u00e0 kh\u00f4ng ch\u1ec9 l\u00e0 ngu\u1ed3n protein d\u1ed3i d\u00e0o m\u00e0 c\u00f2n r\u1ea5t linh ho\u1ea1t trong ch\u1ebf bi\u1ebfn. T\u1eeb salad, g\u1ecfi \u0111\u1ebfn c\u00e1c m\u00f3n n\u01b0\u1edbng hay \u00e1p ch\u1ea3o, b\u1ea1n c\u00f3 th\u1ec3 tho\u1ea3i m\u00e1i bi\u1ebfn t\u1ea5u \u0111\u1ec3 gi\u1eef v\u1eefng ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh m\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y nh\u00e0m ch\u00e1n. H\u00e3y th\u1eed ngay nh\u1eefng c\u00f4ng th\u1ee9c tr\u00ean \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng b\u1eefa \u0103n v\u1eeba ngon mi\u1ec7ng v\u1eeba t\u1ed1t cho s\u1ee9c kh\u1ecfe nh\u00e9!<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u1ee8c g\u00e0 l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u protein, \u00edt ch\u1ea5t b\u00e9o v\u00e0 \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng trong c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh. Nh\u01b0ng li\u1ec7u b\u1ea1n c\u00f3 bi\u1ebft 100g \u1ee9c g\u00e0 lu\u1ed9c ch\u1ee9a bao nhi\u00eau calo v\u00e0 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a n\u00f3 ra sao? H\u00e3y c\u00f9ng Decathlon t\u00ecm c\u00e2u tr\u1ea3 l\u1eddi trong b\u00e0i vi\u1ebft sau.\u00a0<\/p>\n","protected":false},"author":5,"featured_media":25948,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8,26],"tags":[],"class_list":["post-25937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-the-thao","category-dinh-duong"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo-1.png",850,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo-1-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo-1-300x161.png",300,161,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo-1-768x411.png",768,411,true],"large":["\/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo-1.png",850,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo-1.png",850,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo-1.png",850,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/03\/1-100g-uc-ga-luoc-bao-nhie-calo-1-120x120.png",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"\u1ee8c g\u00e0 l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u protein, \u00edt ch\u1ea5t b\u00e9o v\u00e0 \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng trong c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh. Nh\u01b0ng li\u1ec7u b\u1ea1n c\u00f3 bi\u1ebft 100g \u1ee9c g\u00e0 lu\u1ed9c ch\u1ee9a bao nhi\u00eau calo v\u00e0 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a n\u00f3 ra sao? H\u00e3y c\u00f9ng Decathlon t\u00ecm c\u00e2u tr\u1ea3 l\u1eddi trong&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/25937","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=25937"}],"version-history":[{"count":3,"href":"\/blog\/wp-json\/wp\/v2\/posts\/25937\/revisions"}],"predecessor-version":[{"id":27103,"href":"\/blog\/wp-json\/wp\/v2\/posts\/25937\/revisions\/27103"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/25948"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=25937"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=25937"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=25937"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}