{"id":27569,"date":"2025-04-18T18:00:31","date_gmt":"2025-04-18T11:00:31","guid":{"rendered":"\/blog\/?p=27569"},"modified":"2025-04-18T18:00:42","modified_gmt":"2025-04-18T11:00:42","slug":"yen-mach-bao-nhieu-calo","status":"publish","type":"post","link":"\/blog\/yen-mach-bao-nhieu-calo\/","title":{"rendered":"Y\u1ebfn m\u1ea1ch bao nhi\u00eau calo? C\u00e1ch \u0103n y\u1ebfn m\u1ea1ch cho ng\u01b0\u1eddi t\u1eadp luy\u1ec7n v\u00e0 gi\u1ea3m c\u00e2n"},"content":{"rendered":"\n

B\u1ea1n \u0111ang t\u00ecm hi\u1ec3u <\/em>y\u1ebfn m\u1ea1ch bao nhi\u00eau calo<\/em><\/strong> v\u00e0 li\u1ec7u th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3 ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau v\u00f3c d\u00e1ng c\u1ee7a b\u1ea1n? Theo d\u1eef li\u1ec7u t\u1eeb <\/em>USDA FoodData Central<\/em><\/a>, <\/em>100g y\u1ebfn m\u1ea1ch th\u00f4 nguy\u00ean ch\u1ea5t ch\u1ee9a kho\u1ea3ng 381 calo<\/em><\/strong>. \u0110\u00e2y \u0111\u01b0\u1ee3c xem l\u00e0 ngu\u1ed3n calo \u201cxanh\u201d, gi\u00e0u n\u0103ng l\u01b0\u1ee3ng, d\u1ed3i d\u00e0o ch\u1ea5t x\u01a1 v\u00e0 dinh d\u01b0\u1ee1ng, r\u1ea5t c\u00f3 l\u1ee3i cho ng\u01b0\u1eddi ch\u01a1i th\u1ec3 thao, ng\u01b0\u1eddi \u0111ang \u0103n ki\u00eang hay \u0111\u01a1n gi\u1ea3n l\u00e0 nh\u1eefng ai mu\u1ed1n duy tr\u00ec v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i, kho\u1ebb m\u1ea1nh.<\/em><\/p>\n\n\n\n

1. Y\u1ebfn m\u1ea1ch bao nhi\u00eau calo?<\/h2>\n\n\n\n

L\u01b0\u1ee3ng calo c\u1ee7a y\u1ebfn m\u1ea1ch dao \u0111\u1ed9ng t\u1eeb 68 calo – 381 calo\/100gram. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng calo c\u1ee7a c\u00e1c lo\u1ea1i y\u1ebfn m\u1ea1ch ph\u1ed5 bi\u1ebfn:<\/p>\n\n\n\n

Lo\u1ea1i y\u1ebfn m\u1ea1ch<\/strong><\/td>Calo\/100g<\/strong><\/td>Ghi ch\u00fa<\/strong><\/td><\/tr>
Y\u1ebfn m\u1ea1ch kh\u00f4 – th\u00f4 (Steel-cut oats)<\/td>~ 381 kcal<\/a><\/td>Ch\u01b0a qua ch\u1ebf bi\u1ebfn, gi\u1eef \u0111\u01b0\u1ee3c nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng, h\u1ea1t to n\u00ean th\u1eddi gian n\u1ea5u l\u00e2u<\/td><\/tr>
Y\u1ebfn m\u1ea1ch kh\u00f4 – c\u00e1n d\u1eb9t (Rolled oats)<\/td>~ 380 kcal<\/a><\/td>Ph\u1ed5 bi\u1ebfn nh\u1ea5t, th\u1eddi gian n\u1ea5u nhanh, gi\u1eef \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng x\u01a1 cao<\/td><\/tr>
Y\u1ebfn m\u1ea1ch \u0103n li\u1ec1n (Instant oats)<\/td>~ 360 kcal<\/a><\/td>\u0110\u00e3 qua ch\u1ebf bi\u1ebfn nhi\u1ec1u h\u01a1n, n\u1ea5u nhanh, m\u1ed9t s\u1ed1 lo\u1ea1i c\u00f3 th\u1ec3 th\u00eam \u0111\u01b0\u1eddng, s\u1eefa b\u1ed9t g\u1ea7y, h\u01b0\u01a1ng li\u1ec7u<\/td><\/tr>
Y\u1ebfn m\u1ea1ch n\u1ea5u ch\u00edn v\u1edbi n\u01b0\u1edbc<\/td>~ 68 kcal<\/a><\/td>Tr\u1ecdng l\u01b0\u1ee3ng t\u0103ng do h\u1ea5p thu n\u01b0\u1edbc v\u00e0 h\u1ea1t n\u1edf ra, n\u00ean l\u01b0\u1ee3ng calo tr\u00ean 100g gi\u1ea3m \u0111\u00e1ng k\u1ec3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

L\u01b0u \u00fd: C\u00e1c con s\u1ed1 n\u00e0y l\u00e0 gi\u00e1 tr\u1ecb tham kh\u1ea3o. L\u01b0\u1ee3ng calo th\u1ef1c t\u1ebf c\u00f3 th\u1ec3 ch\u00eanh l\u1ec7ch \u0111\u00f4i ch\u00fat tu\u1ef3 thu\u1ed9c v\u00e0o th\u01b0\u01a1ng hi\u1ec7u v\u00e0 c\u00e1ch ch\u1ebf bi\u1ebfn, nh\u01b0ng s\u1ef1 kh\u00e1c bi\u1ec7t th\u01b0\u1eddng kh\u00f4ng \u0111\u00e1ng k\u1ec3 \u0111\u1ed1i v\u1edbi y\u1ebfn m\u1ea1ch nguy\u00ean ch\u1ea5t kh\u00f4ng th\u00eam gia v\u1ecb.<\/em><\/p>\n\n\n\n

\"Y\u1ebfn
\u0110a ph\u1ea7n c\u00e1c lo\u1ea1i y\u1ebfn m\u1ea1ch \u0111\u1ec1u gi\u00e0u calo v\u00e0 dinh d\u01b0\u1ee1ng <\/em><\/figcaption><\/figure>\n\n\n\n

2. So s\u00e1nh l\u01b0\u1ee3ng calo c\u1ee7a y\u1ebfn m\u1ea1ch v\u1edbi c\u00e1c th\u1ef1c ph\u1ea9m ph\u1ed5 bi\u1ebfn<\/h2>\n\n\n\n

\u0110\u1ec3 h\u00ecnh dung r\u00f5 h\u01a1n v\u1ec1 v\u1ecb tr\u00ed c\u1ee7a y\u1ebfn m\u1ea1ch trong ch\u1ebf \u0111\u1ed9 \u0103n, b\u1ea1n c\u00f3 th\u1ec3 so s\u00e1nh l\u01b0\u1ee3ng calo c\u1ee7a n\u00f3 (t\u00ednh tr\u00ean 100g) v\u1edbi m\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m ph\u1ed5 bi\u1ebfn:<\/p>\n\n\n\n

Th\u1ef1c ph\u1ea9m<\/strong><\/td>Calo\/100g<\/strong><\/td>Ghi ch\u00fa<\/strong><\/td><\/tr>
Y\u1ebfn m\u1ea1ch n\u1ea5u ch\u00edn<\/td>~ 68 kcal<\/td>Gi\u00e0u ch\u1ea5t x\u01a1, no l\u00e2u, ph\u00f9 h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n Eat Clean<\/td><\/tr>
Y\u1ebfn m\u1ea1ch kh\u00f4 <\/td>~ 380 kcal<\/td>Ngu\u1ed3n carb ph\u1ee9c h\u1ee3p ch\u1ea5t l\u01b0\u1ee3ng<\/td><\/tr>
C\u01a1m tr\u1eafng (n\u1ea5u ch\u00edn)<\/td>~ 130 kcal<\/td>Tinh b\u1ed9t nhanh, d\u1ec5 ti\u00eau h\u00f3a nh\u01b0ng g\u00e2y t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft nhanh<\/td><\/tr>
B\u00e1nh m\u00ec tr\u1eafng<\/td>~ 266 kcal<\/td>Nhi\u1ec1u tinh b\u1ed9t tinh luy\u1ec7n, \u00edt ch\u1ea5t x\u01a1<\/td><\/tr>
M\u00ec g\u00f3i (kh\u00f4)<\/td>~ 450 kcal<\/td>Cao calo, th\u01b0\u1eddng ch\u1ee9a nhi\u1ec1u mu\u1ed1i v\u00e0 ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a<\/td><\/tr>
Khoai lang lu\u1ed9c<\/td>~ 86 kcal<\/td>Tinh b\u1ed9t ch\u1eadm, c\u00f3 ch\u1ea5t x\u01a1, d\u1ec5 ti\u00eau h\u00f3a<\/td><\/tr>
Chu\u1ed1i ch\u00edn<\/td>~ 89 kcal<\/td>Tr\u00e1i c\u00e2y nhi\u1ec1u tinh b\u1ed9t, t\u1ed1t cho n\u0103ng l\u01b0\u1ee3ng nhanh tr\u01b0\u1edbc gi\u1edd t\u1eadp<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

M\u1eb7c d\u00f9 y\u1ebfn m\u1ea1ch c\u00f3 l\u01b0\u1ee3ng calo kh\u00e1c cao, nh\u01b0ng \u0111\u00f3 l\u00e0 calo \u201ct\u1ed1t\u201d \u0111\u1ebfn t\u1eeb tinh b\u1ed9t v\u00e0 ch\u1ea5t x\u01a1, mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch n\u1ed5i b\u1eadt:<\/p>\n\n\n\n