{"id":27555,"date":"2025-04-18T18:12:33","date_gmt":"2025-04-18T11:12:33","guid":{"rendered":"\/blog\/?p=27555"},"modified":"2025-04-18T18:12:37","modified_gmt":"2025-04-18T11:12:37","slug":"2-qua-trung-ga-luoc-bao-nhieu-calo","status":"publish","type":"post","link":"\/blog\/2-qua-trung-ga-luoc-bao-nhieu-calo\/","title":{"rendered":"2 Qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c bao nhi\u00eau calo? C\u00e1ch \u0103n gi\u00fap b\u1ea1n gi\u1ea3m 1kg\/tu\u1ea7n"},"content":{"rendered":"\n

Tr\u1ee9ng g\u00e0 lu\u1ed9c lu\u00f4n n\u1eb1m trong danh s\u00e1ch th\u1ef1c ph\u1ea9m gi\u1ea3m c\u00e2n \u201cqu\u1ed1c d\u00e2n\u201d v\u00ec ti\u1ec7n l\u1ee3i, d\u1ec5 ch\u1ebf bi\u1ebfn v\u00e0 \u00edt calo. Nh\u01b0ng ch\u00ednh x\u00e1c th\u00ec 2 qu\u1ea3 tr\u1ee9ng lu\u1ed9c bao nhi\u00eau calo? V\u00e0 l\u00e0m sao \u0111\u1ec3 t\u1eadn d\u1ee5ng tr\u1ee9ng hi\u1ec7u qu\u1ea3 trong th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n m\u00e0 kh\u00f4ng lo ng\u00e1n hay thi\u1ebfu ch\u1ea5t? B\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, Decathlon s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u00e0 h\u01b0\u1edbng d\u1eabn c\u00e1ch \u0103n tr\u1ee9ng khoa h\u1ecdc \u0111\u1ec3 gi\u1ea3m t\u1edbi 1kg\/tu\u1ea7n.<\/em><\/p>\n\n\n\n

1. L\u01b0\u1ee3ng calo trong 2 qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c<\/h2>\n\n\n\n

Theo chuy\u00ean trang s\u1ee9c kh\u1ecfe Healthline<\/strong><\/a>, m\u1ed7i qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c (kho\u1ea3ng 50 gram)<\/strong> ch\u1ee9a 77.5 calo<\/strong>, v\u1eady 2 qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c cung c\u1ea5p kho\u1ea3ng 155 calo<\/strong> \u2013 con s\u1ed1 kh\u00e1 th\u1ea5p so v\u1edbi c\u00e1c m\u00f3n \u0103n kh\u00e1c c\u00f9ng tr\u1ecdng l\u01b0\u1ee3ng.<\/p>\n\n\n\n

So v\u1edbi c\u00e1c m\u00f3n gi\u00e0u tinh b\u1ed9t hay ch\u1ea5t b\u00e9o, tr\u1ee9ng lu\u1ed9c gi\u00fap b\u1ea1n no l\u00e2u, \u00edt calo, d\u1ec5 ki\u1ec3m so\u00e1t kh\u1ea9u ph\u1ea7n. V\u00ec th\u1ebf, nhi\u1ec1u ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang n\u1ed5i ti\u1ebfng nh\u01b0 keto, eat clean hay low carb \u0111\u1ec1u \u01b0u ti\u00ean s\u1eed d\u1ee5ng tr\u1ee9ng lu\u1ed9c v\u00e0o b\u1eefa s\u00e1ng ho\u1eb7c b\u1eefa ph\u1ee5.<\/p>\n\n\n\n

\"2
2 Qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c c\u00f3 kho\u1ea3ng 155 calo<\/em><\/figcaption><\/figure>\n\n\n\n

2. Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng kh\u00e1c trong tr\u1ee9ng g\u00e0 lu\u1ed9c <\/h2>\n\n\n\n

Kh\u00f4ng ch\u1ec9 d\u1eebng l\u1ea1i \u1edf l\u01b0\u1ee3ng calo \u201cd\u1ec5 ki\u1ec3m so\u00e1t\u201d, tr\u1ee9ng g\u00e0 lu\u1ed9c c\u00f2n l\u00e0 ngu\u1ed3n dinh d\u01b0\u1ee1ng \u0111a d\u1ea1ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng dinh d\u01b0\u1ee1ng trong 1 qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c (50g), theo Healthline<\/a>:<\/p>\n\n\n\n

Th\u00e0nh ph\u1ea7n<\/strong><\/td>H\u00e0m l\u01b0\u1ee3ng<\/strong><\/td><\/tr>
Calories<\/td>77.5 kcal<\/td><\/tr>
Carbs<\/td>0.56 g<\/td><\/tr>
T\u1ed5ng ch\u1ea5t b\u00e9o<\/td>5.3 g<\/td><\/tr>
– Ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a<\/td>1.64 g<\/td><\/tr>
– Ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n<\/td>2.04 g<\/td><\/tr>
Cholesterol<\/td>186 mg<\/td><\/tr>
Protein<\/td>6.3 g<\/td><\/tr>
Vitamin A<\/td>74.5 mcg RAE<\/td><\/tr>
Vitamin B2 (Riboflavin)<\/td>0.257 mg<\/td><\/tr>
Vitamin B12<\/td>0.555 \u00b5g<\/td><\/tr>
Vitamin B5<\/td>0.7 mg<\/td><\/tr>
Phospho<\/td>86 mg<\/td><\/tr>
Selenium<\/td>15.4 \u00b5g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

C\u00f3 th\u1ec3 th\u1ea5y, tr\u1ee9ng lu\u1ed9c cung c\u1ea5p \u0111\u1ee7 c\u1ea3 protein ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/strong>, c\u00f9ng v\u1edbi c\u00e1c vitamin nh\u00f3m B h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng \u2013 y\u1ebfu t\u1ed1 then ch\u1ed1t gi\u00fap c\u01a1 th\u1ec3 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3 trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n

3. C\u00e1ch \u0103n tr\u1ee9ng gi\u00fap gi\u1ea3m 1kg\/tu\u1ea7n khoa h\u1ecdc, hi\u1ec7u qu\u1ea3<\/h2>\n\n\n\n

\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau, b\u1ea1n c\u1ea7n t\u1ea1o ra m\u1ee9c th\u00e2m h\u1ee5t calo \u0111\u00e1ng k\u1ec3 (kho\u1ea3ng 500-1000 calo m\u1ed7i ng\u00e0y). D\u01b0\u1edbi \u0111\u00e2y l\u00e0 1 s\u1ed1 g\u1ee3i \u00fd v\u1ec1 th\u00f3i quen \u0103n u\u1ed1ng d\u00e0nh cho b\u1ea1n:<\/p>\n\n\n\n

\u0102n tr\u1ee9ng v\u00e0o b\u1eefa s\u00e1ng<\/strong><\/p>\n\n\n\n

H\u00e3y b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi v\u1edbi 2\u20133 qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c, k\u1ebft h\u1ee3p c\u00f9ng rau lu\u1ed9c, b\u01a1 ho\u1eb7c tr\u00e1i c\u00e2y \u00edt \u0111\u01b0\u1eddng nh\u01b0 t\u00e1o xanh, d\u00e2u t\u00e2y. L\u01b0\u1ee3ng protein d\u1ed3i d\u00e0o trong tr\u1ee9ng s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec c\u1ea3m gi\u00e1c no, t\u1eeb \u0111\u00f3 h\u1ea1n ch\u1ebf \u0103n v\u1eb7t trong ng\u00e0y.<\/p>\n\n\n\n

\"B\u1eaft
B\u1eaft \u0111\u1ea7u b\u1eefa s\u00e1ng b\u1eb1ng tr\u1ee9ng g\u00e0 <\/em><\/figcaption><\/figure>\n\n\n\n

K\u1ebft h\u1ee3p v\u1edbi th\u1ef1c ph\u1ea9m \u00edt calo, gi\u00e0u ch\u1ea5t x\u01a1<\/strong><\/p>\n\n\n\n

Trong c\u00e1c b\u1eefa c\u00f2n l\u1ea1i, b\u1ea1n h\u00e3y \u01b0u ti\u00ean rau xanh, c\u1ee7 qu\u1ea3, \u0111\u1eadu ph\u1ee5, th\u1ecbt g\u00e0, c\u00e1 h\u1ea5p,… Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y v\u1eeba \u00edt calo v\u1eeba gi\u00e0u ch\u1ea5t x\u01a1, gi\u00fap h\u1ec7 ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n v\u00e0 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

Thay th\u1ebf c\u00e1c m\u00f3n \u0103n nhi\u1ec1u calo b\u1eb1ng tr\u1ee9ng<\/strong><\/p>\n\n\n\n

V\u00ed d\u1ee5, thay v\u00ec \u0103n b\u00e1nh m\u00ec k\u1eb9p th\u1ecbt, x\u00f4i ho\u1eb7c m\u00ec x\u00e0o d\u1ea7u m\u1ee1, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn salad tr\u1ee9ng lu\u1ed9c tr\u1ed9n c\u00f9ng t\u00f4m, \u1ee9c g\u00e0, rau m\u1ea7m, d\u01b0a leo, b\u1eafp c\u1ea3i t\u00edm v\u00e0 m\u1ed9t th\u00eca nh\u1ecf n\u01b0\u1edbc s\u1ed1t m\u00e8 rang. V\u1eeba \u0111\u1ee7 ch\u1ea5t, v\u1eeba gi\u00fap c\u1eaft gi\u1ea3m l\u01b0\u1ee3ng calo \u0111\u00e1ng k\u1ec3.<\/p>\n\n\n\n

\u0102n tr\u1ee9ng nh\u01b0 m\u1ed9t b\u1eefa \u0103n nh\u1eb9<\/strong><\/p>\n\n\n\n

Khi c\u1ea3m th\u1ea5y \u0111\u00f3i gi\u1eefa bu\u1ed5i, 1\u20132 qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng thay v\u00ec b\u00e1nh ng\u1ecdt hay snack \u0111\u00f3ng g\u00f3i. \u0110\u00e2y l\u00e0 c\u00e1ch gi\u00fap b\u1ea1n duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng m\u00e0 kh\u00f4ng ph\u00e1 v\u1ee1 k\u1ebf ho\u1ea1ch \u0103n ki\u00eang.<\/p>\n\n\n\n

U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 tr\u00e1nh \u0103n \u0111\u00eam<\/strong><\/p>\n\n\n\n

H\u00e3y duy tr\u00ec \u00edt nh\u1ea5t 1.5 \u2013 2 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y \u0111\u1ec3 h\u1ed7 tr\u1ee3 trao \u0111\u1ed5i ch\u1ea5t v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n. Tr\u00e1nh \u0103n sau 7 gi\u1edd t\u1ed1i \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ngh\u1ec9 ng\u01a1i v\u00e0 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n

\"\u0110\u1eebng
\u0110\u1eebng qu\u00ean u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc m\u1ed7i ng\u00e0y \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 <\/em><\/figcaption><\/figure>\n\n\n\n

K\u1ebft h\u1ee3p t\u1eadp nh\u1eb9 20\u201330 ph\u00fat\/ng\u00e0y<\/strong><\/p>\n\n\n\n

B\u1ea1n kh\u00f4ng c\u1ea7n t\u1eadp qu\u00e1 n\u1eb7ng, ch\u1ec9 c\u1ea7n duy tr\u00ec 20\u201330 ph\u00fat \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe, t\u1eadp cardio ho\u1eb7c yoga m\u1ed7i ng\u00e0y l\u00e0 \u0111\u00e3 \u0111\u1ee7 \u0111\u1ec3 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1.<\/p>\n\n\n\n

Xem th\u00eam:<\/strong> C\u00e1ch \u0111\u1ea1p xe gi\u1ea3m m\u1ee1 b\u1ee5ng: L\u1ea5y l\u1ea1i v\u00f2ng eo trong 30 ng\u00e0y!<\/p>\n\n\n\n

\u0110\u1eebng qu\u00ean gh\u00e9 th\u0103m Decathlon, n\u01a1i b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y c\u00e1c d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n nh\u01b0 <\/em>d\u00e2y nh\u1ea3y<\/em><\/a>, <\/em>th\u1ea3m t\u1eadp<\/em><\/a>, \u0111\u1ed3ng h\u1ed3 \u0111o calo ti\u00eau hao, <\/em>trang ph\u1ee5c th\u1ec3 thao<\/em><\/a> ph\u00f9 h\u1ee3p gi\u00fap n\u00e2ng cao hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n.<\/em><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

4. G\u1ee3i \u00fd th\u1ef1c \u0111\u01a1n \u0103n tr\u1ee9ng g\u00e0 lu\u1ed9c khoa h\u1ecdc, gi\u00fap gi\u1ea3m c\u00e2n<\/h2>\n\n\n\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 th\u1ef1c \u0111\u01a1n \u0103n tr\u1ee9ng v\u00e0o m\u1ed7i b\u1eefa gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, b\u1ea1n h\u00e3y tham kh\u1ea3o v\u00e0 linh ho\u1ea1t \u0111i\u1ec1u ch\u1ec9nh theo nhu c\u1ea7u calo, th\u1ec3 tr\u1ea1ng c\u00e1 nh\u00e2n c\u1ee7a m\u00ecnh nh\u00e9!<\/p>\n\n\n\n

Bu\u1ed5i s\u00e1ng<\/strong><\/p>\n\n\n\n

    \n
  • 2\u20133 qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c<\/li>\n\n\n\n
  • 1 \u0111\u0129a rau x\u00e0 l\u00e1ch, d\u01b0a leo ho\u1eb7c b\u00f4ng c\u1ea3i xanh lu\u1ed9c<\/li>\n\n\n\n
  • Ho\u1eb7c \u00bd qu\u1ea3 b\u01b0\u1edfi (gi\u00fap h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1)<\/li>\n<\/ul>\n\n\n\n

    Bu\u1ed5i tr\u01b0a: <\/strong>L\u1ef1a ch\u1ecdn 1 trong 2 m\u00f3n ch\u00ednh:<\/p>\n\n\n\n

      \n
    • Salad \u1ee9c g\u00e0 (100g \u1ee9c g\u00e0 lu\u1ed9c) tr\u1ed9n rau xanh, th\u00eam 1\u20132 qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c<\/li>\n\n\n\n
    • C\u00e1 h\u1ea5p (kho\u1ea3ng 150g) \u0103n c\u00f9ng rau lu\u1ed9c v\u00e0 1 qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c<\/li>\n<\/ul>\n\n\n\n

      Bu\u1ed5i t\u1ed1i<\/strong><\/p>\n\n\n\n

        \n
      • Canh rau c\u1ee7 (b\u00ed \u0111\u1ecf, c\u00e0 r\u1ed1t, c\u1ee7 c\u1ea3i) k\u1ebft h\u1ee3p v\u1edbi \u0111\u1eadu ph\u1ee5 v\u00e0 1 qu\u1ea3 tr\u1ee9ng lu\u1ed9c<\/li>\n\n\n\n
      • Ho\u1eb7c: B\u00f4ng c\u1ea3i xanh h\u1ea5p, c\u00e0 r\u1ed1t lu\u1ed9c v\u00e0 2 qu\u1ea3 tr\u1ee9ng lu\u1ed9c<\/li>\n<\/ul>\n\n\n\n

        B\u1eefa ph\u1ee5 (khi \u0111\u00f3i)<\/strong><\/p>\n\n\n\n

          \n
        • 1\u20132 qu\u1ea3 tr\u1ee9ng lu\u1ed9c<\/li>\n\n\n\n
        • Ho\u1eb7c m\u1ed9t \u00edt tr\u00e1i c\u00e2y \u00edt \u0111\u01b0\u1eddng nh\u01b0 t\u00e1o, d\u00e2u t\u00e2y, l\u00ea<\/li>\n<\/ul>\n\n\n\n
          L\u01b0u \u00fd: <\/strong>Kh\u00f4ng n\u00ean \u0103n qu\u00e1 6\u20137 qu\u1ea3 tr\u1ee9ng\/tu\u1ea7n \u0111\u1ec3 tr\u00e1nh m\u1ea5t c\u00e2n b\u1eb1ng d\u01b0\u1ee1ng ch\u1ea5t v\u00e0 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng t\u00e1o b\u00f3n. <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

          5. C\u00e1ch ch\u1ebf bi\u1ebfn tr\u1ee9ng kh\u00e1c \u00edt calo, ch\u1ed1ng ng\u00e1n v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/h2>\n\n\n\n

          \u0110\u1ec3 duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang m\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y nh\u00e0m ch\u00e1n, b\u1ea1n c\u00f3 th\u1ec3 linh ho\u1ea1t thay \u0111\u1ed5i c\u00e1ch ch\u1ebf bi\u1ebfn tr\u1ee9ng theo c\u00e1c g\u1ee3i \u00fd sau:<\/p>\n\n\n\n

          5.1. Tr\u1ee9ng h\u1ea5p <\/h3>\n\n\n\n
            \n
          • Nguy\u00ean li\u1ec7u<\/strong>: 1\u20132 qu\u1ea3 tr\u1ee9ng g\u00e0, n\u01b0\u1edbc l\u1ecdc, m\u1ed9t \u00edt n\u1ea5m ho\u1eb7c c\u00e0 r\u1ed1t b\u0103m nh\u1ecf (tu\u1ef3 ch\u1ecdn).<\/li>\n\n\n\n
          • C\u00e1ch l\u00e0m<\/strong>:\n
              \n
            1. \u0110\u00e1nh tan tr\u1ee9ng v\u1edbi m\u1ed9t \u00edt n\u01b0\u1edbc l\u1ecdc (t\u1ef7 l\u1ec7 1:1).<\/li>\n\n\n\n
            2. Th\u00eam ch\u00fat mu\u1ed1i v\u00e0 nguy\u00ean li\u1ec7u ph\u1ee5 (n\u1ebfu c\u00f3).<\/li>\n\n\n\n
            3. \u0110\u1ed5 v\u00e0o b\u00e1t, h\u1ea5p c\u00e1ch th\u1ee7y kho\u1ea3ng 10\u201315 ph\u00fat cho \u0111\u1ebfn khi ch\u00edn m\u1ec1m.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n
              \"Tr\u1ee9ng
              Tr\u1ee9ng h\u1ea5p c\u1ef1c d\u1ec5 l\u00e0m v\u00e0 b\u1ed5 d\u01b0\u1ee1ng <\/em><\/figcaption><\/figure>\n\n\n\n

              5.2. Tr\u1ee9ng chi\u00ean kh\u00f4ng d\u1ea7u<\/h3>\n\n\n\n

              Nguy\u00ean li\u1ec7u<\/strong>: 1\u20132 qu\u1ea3 tr\u1ee9ng g\u00e0, rau c\u1ee7 th\u00e1i nh\u1ecf (c\u1ea3i b\u00f3 x\u00f4i, h\u00e0nh t\u00e2y…).
              <\/p>\n\n\n\n

              C\u00e1ch l\u00e0m<\/strong>:<\/p>\n\n\n\n

                \n
              1. L\u00e0m n\u00f3ng ch\u1ea3o ch\u1ed1ng d\u00ednh, kh\u00f4ng d\u00f9ng d\u1ea7u.<\/li>\n\n\n\n
              2. \u0110\u1ed5 h\u1ed7n h\u1ee3p tr\u1ee9ng v\u00e0 rau v\u00e0o, chi\u00ean l\u1eeda nh\u1ecf.<\/li>\n\n\n\n
              3. L\u1eadt m\u1eb7t, chi\u00ean \u0111\u1ec1u hai b\u00ean cho \u0111\u1ebfn khi tr\u1ee9ng ch\u00edn v\u00e0ng nh\u1eb9.<\/li>\n<\/ol>\n\n\n\n
                \"B\u1ea1n
                B\u1ea1n s\u1ebd c\u1ea7n ch\u00fat kh\u00e9o l\u00e9o \u0111\u1ec3 l\u00e0m m\u00f3n tr\u1ee9ng r\u00e1n kh\u00f4ng c\u1ea7n d\u1ea7u <\/em><\/figcaption><\/figure>\n\n\n\n

                5.3. Tr\u1ee9ng tr\u1ed9n salad  <\/h3>\n\n\n\n
                  \n
                • Nguy\u00ean li\u1ec7u<\/strong>: 1\u20132 qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c, rau x\u00e0 l\u00e1ch, c\u1ea3i xo\u0103n, c\u00e0 chua bi, 1 th\u00eca s\u1eefa chua kh\u00f4ng \u0111\u01b0\u1eddng ho\u1eb7c n\u01b0\u1edbc s\u1ed1t m\u00e8 rang\/d\u1ea7u oliu.<\/li>\n\n\n\n
                • C\u00e1ch l\u00e0m<\/strong>:\n
                    \n
                  1. C\u1eaft tr\u1ee9ng lu\u1ed9c th\u00e0nh l\u00e1t m\u1ecfng.<\/li>\n\n\n\n
                  2. Tr\u1ed9n \u0111\u1ec1u rau v\u1edbi s\u1eefa chua ho\u1eb7c d\u1ea7u m\u00e8 rang\/d\u1ea7u oliu.<\/li>\n\n\n\n
                  3. B\u00e0y tr\u1ee9ng l\u00ean tr\u00ean, tr\u1ed9n nh\u1eb9 l\u1ea1i l\u1ea7n n\u1eefa tr\u01b0\u1edbc khi d\u00f9ng.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n
                    \"M\u00f3n
                    M\u00f3n tr\u1ee9ng salad v\u1edbi nhi\u1ec1u ranh xanh, \u0111\u1ea1m <\/em><\/figcaption><\/figure>\n\n\n\n

                    Gi\u1edd th\u00ec b\u1ea1n \u0111\u00e3 bi\u1ebft <\/em>2 qu\u1ea3 tr\u1ee9ng g\u00e0 lu\u1ed9c bao nhi\u00eau calo<\/em><\/strong> \u2013 kho\u1ea3ng 155 kcal, c\u00f9ng h\u00e0ng lo\u1ea1t d\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. N\u1ebfu \u0111ang t\u00ecm ki\u1ebfm m\u1ed9t m\u00f3n \u0103n v\u1eeba gi\u00fap no l\u00e2u, v\u1eeba h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, tr\u1ee9ng g\u00e0 lu\u1ed9c l\u00e0 l\u1ef1a ch\u1ecdn \u0111\u00e1ng c\u00e2n nh\u1eafc. K\u1ebft h\u1ee3p c\u00f9ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd, b\u1ea1n s\u1ebd s\u1edbm th\u1ea5y s\u1ef1 thay \u0111\u1ed5i t\u00edch c\u1ef1c v\u1ec1 v\u00f3c d\u00e1ng v\u00e0 s\u1ee9c kh\u1ecfe.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

                    Tr\u1ee9ng g\u00e0 lu\u1ed9c lu\u00f4n n\u1eb1m trong danh s\u00e1ch th\u1ef1c ph\u1ea9m gi\u1ea3m c\u00e2n \u201cqu\u1ed1c d\u00e2n\u201d v\u00ec ti\u1ec7n l\u1ee3i, d\u1ec5 ch\u1ebf bi\u1ebfn v\u00e0 \u00edt calo. Nh\u01b0ng ch\u00ednh…<\/p>\n","protected":false},"author":5,"featured_media":27565,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[26],"tags":[],"class_list":["post-27555","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinh-duong"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/04\/1-2-qua-trung-ga-luoc-bao-nhieu-calo-1.png",850,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/04\/1-2-qua-trung-ga-luoc-bao-nhieu-calo-1-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/04\/1-2-qua-trung-ga-luoc-bao-nhieu-calo-1-300x161.png",300,161,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/04\/1-2-qua-trung-ga-luoc-bao-nhieu-calo-1-768x411.png",768,411,true],"large":["\/blog\/wp-content\/uploads\/2025\/04\/1-2-qua-trung-ga-luoc-bao-nhieu-calo-1.png",850,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/04\/1-2-qua-trung-ga-luoc-bao-nhieu-calo-1.png",850,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/04\/1-2-qua-trung-ga-luoc-bao-nhieu-calo-1.png",850,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/04\/1-2-qua-trung-ga-luoc-bao-nhieu-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":"Tr\u1ee9ng g\u00e0 lu\u1ed9c lu\u00f4n n\u1eb1m trong danh s\u00e1ch th\u1ef1c ph\u1ea9m gi\u1ea3m c\u00e2n \u201cqu\u1ed1c d\u00e2n\u201d v\u00ec ti\u1ec7n l\u1ee3i, d\u1ec5 ch\u1ebf bi\u1ebfn v\u00e0 \u00edt calo. Nh\u01b0ng ch\u00ednh…","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/27555","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=27555"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/27555\/revisions"}],"predecessor-version":[{"id":27567,"href":"\/blog\/wp-json\/wp\/v2\/posts\/27555\/revisions\/27567"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/27565"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=27555"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=27555"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=27555"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}