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14/10/2017 Kiến Thức Cuộc Sống 254 Bình luận

 quy co van phong buoi trua an gi de khong bi tang can, tich mo vao bung - 1

Bữa trưa rất quan trọng nhưng nhiều người lại xem nhẹ vì bận rộn

Do bận rộn nên bữa trưa thường là bữa ăn bị nhiều người xem nhẹ. Thời gian hạn hẹp là lý do khiến nhiều người chọn cho mình một chiếc bánh mỳ kẹp thịt hoặc chút khoai tây chiên để ăn cho qua bữa. Nhưng bạn cũng thừa biết đó là điều không nên vì tuy số lượng thức ăn nạp vào không nhiều, nhưng những thứ ấy có thể khiến bạn tăng cân chóng mặt.

 quy co van phong buoi trua an gi de khong bi tang can, tich mo vao bung - 2

Stephanie Clarke và Willow Jarosh, các chuyên gia từ một trung tâm dinh dưỡng sẽ cho bạn biết chính xác buổi trưa nên ăn gì để không bị tăng cân.

Cơ thể bạn chỉ cần 400-450 calories

 quy co van phong buoi trua an gi de khong bi tang can, tich mo vao bung - 3

Nếu bạn đang có ý định giảm cân thì chỉ nên nạp vào người khoảng 500-450 calories mỗi buổi trưa. Trong khi đó, một chiếc hamburger chứa khoảng 733 calo, quá nhiều cho bạn!

 Không nên ăn quá 50-65 gram tinh bột

 quy co van phong buoi trua an gi de khong bi tang can, tich mo vao bung - 4

Bạn không nên bỏ qua tinh bột vào bữa trưa bởi nó giúp cung cấp năng lượng cho não và cơ thể. Đó là lý do nếu thiếu tinh bột, bạn thường cảm thấy mệt mỏi, uể oải, làm việc kém năng suất. Tuy nhiên, bạn chỉ nên nạp vào cơ thể 50-65 gram tinh bột mỗi buổi trưa, tương đương 45-50% lượng calo cần thiết cho cả bữa trưa. Tránh các loại tinh bột đã tinh chế từ bột mỳ trắng, đường trắng, thay vào đó bạn nên ăn ngũ cốc nguyên hạt, mỳ ống, rau và trái cây.

20-30 gram protein là điều vô cùng cần thiết

 quy co van phong buoi trua an gi de khong bi tang can, tich mo vao bung - 5

20-30 gram protein chiếm khoảng 17-25% lượng calo mà bạn cần cho bữa trưa. Một phần ăn trưa giàu protein sẽ khiến bạn sảng khoái, tỉnh táo vào buổi chiều và không còn thèm những đồ ăn có đường độc hại nữa. Các đồ ăn giàu protein gồm có trứng, sữa, ức gà, thịt, hạnh nhân…

Lượng chất béo tiêu chuẩn trong khoảng 13-18 gram

 quy co van phong buoi trua an gi de khong bi tang can, tich mo vao bung - 6

13-18 gram chất béo chiếm 30-35% lượng calo bạn nên cung cấp cho bữa trưa. Bạn sẽ tìm thấy những chất béo có lợi trong các loại hạt, quả bơ, dầu olive.

Ít nhất 8 gram chất xơ

 quy co van phong buoi trua an gi de khong bi tang can, tich mo vao bung - 7

Hãy nạp ít nhất 8 gram chất xơ vào cơ thể (tương đương 30% trên tổng số 25 gram chất xơ cần cho một ngày). Ngũ cốc, rau củ, hoa quả và các loại hạt sẽ giúp bạn cung cấp đầy đủ chất xơ cho cơ thể, giúp bộ máy tiêu hóa được trơn tru.

Tối đa 4 gram đường

 quy co van phong buoi trua an gi de khong bi tang can, tich mo vao bung - 8

Một bữa trưa lành mạnh nên có 4 gram đường hoặc ít hơn, nhưng nếu bạn thích những thực phẩm có chứa đường tự nhiên (như nho hoặc nam việt quất sấy khô trong salad, khoai lang hoặc bí trong súp, si rô hoặc mật ong trong nước sốt…) thì bạn có thể ăn nhiều hơn một chút, khoảng 20 gram. Hãy cẩn trọng với đường trong các loại đồ ăn như bánh mỳ sandwich.

Thời gian ăn cũng quan trọng không kém!

 quy co van phong buoi trua an gi de khong bi tang can, tich mo vao bung - 9

Bữa trưa tốt nhất nên được ăn sau bữa nhẹ buổi sáng từ 1-3 giờ đồng hồ! Nếu bạn ăn sáng tầm 7 giờ 30 và bữa nhẹ lúc 10 giờ, hãy ăn trưa lúc 12 giờ! Hoặc nếu bạn thích luyện tập vào giữa trưa, hãy ăn sau đó 1 tiếng đồng hồ. Còn nếu bạn sợ mình bận quá mà quên cả việc ăn, hãy đặt chuông báo trong điện thoại hoặc máy tính nhé!

>>>Xem tiếp: CỨ MẮC HOÀI NHỮNG SAI LẦM NÀY VÀO BỮA TRƯA BẢO SAO KHÔNG TĂNG CÂN

An An (Theo Huân Y Thảo/Dân Việt)

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  253. Aly Chiman 16/04/2019

    Hello there,

    My name is Aly. Would you have any interest to have your website here at tathithuthuy.com promoted as a resource on our blog alychidesign.com ?

    We are in the currently updating our do-follow broken link resources to include current and up to date resources for our readers.

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  254. Loretta Schaaf 08/05/2019

    How would you like to Upload A SINGLE Video And
    RANK for 100 LANGUAGES !!!

    FACT #1

    ONLY 25% of the searches made online are in ENGLISH!
    And yet everybody focuses on trying to rank in ENGLISH!

    FACT #2
    YouTube is the 2nd BIGGEST website in the world…
    And still you focus all your efforts trying to rank and get traffic ONLY from Google!

    http://bit.ly/2PVgtFh

    DO THE MATH:

    With Over 3 Billion Searches A Month…

    All the visitors that you will ever need
    ARE ALREADY ON YOUTUBE!

    3 billion searches a month.
    75% are not in English…
    Do the math… 2.2 billion searches each month in foreign languages!

    Are you getting an idea on how much money you are leaving on the TABLE?

    http://bit.ly/2PVgtFh

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