{"id":6862,"date":"2018-10-09T11:00:02","date_gmt":"2018-10-09T04:00:02","guid":{"rendered":"https:\/\/purna.vn\/?p=6862"},"modified":"2018-10-09T16:18:56","modified_gmt":"2018-10-09T09:18:56","slug":"chia-se-ve-che-do-an-uong-cung-nhu-tap-luyen-trong-thai-ky-giup-me-vui-con-khoe","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/chia-se-ve-che-do-an-uong-cung-nhu-tap-luyen-trong-thai-ky-giup-me-vui-con-khoe\/","title":{"rendered":"Chia s\u1ebb v\u1ec1 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u0169ng nh\u01b0 t\u1eadp luy\u1ec7n trong thai k\u1ef3 gi\u00fap m\u1eb9 vui con kh\u1ecfe"},"content":{"rendered":"<p>H\u00f4m nay l\u00e0 sinh nh\u1eadt c\u1ee7a m\u00ecnh &#8211; ng\u00e0y m\u00ecnh ch\u1ea1m ng\u00f5 m\u1ed1c 29 tu\u1ed5i. \u0110\u00e1ng l\u1ebd b\u00e0i vi\u1ebft ng\u00e0y h\u00f4m nay l\u00e0 m\u1ed9t b\u00e0i vi\u1ebft m\u1edbi v\u1ec1 m\u1ed9t \u0111\u1ec1 t\u00e0i g\u00ec \u0111\u00f3 li\u00ean quan \u0111\u1ebfn yoga, thi\u1ec1n hay \u1ea9m th\u1ef1c chay m\u00e0 t\u1ea5t c\u1ea3 c\u00e1c b\u1ea1n \u0111ang mong \u0111\u1ee3i. Nh\u01b0ng ch\u1ee3t nh\u1eadn ra ng\u00e0y sanh th\u1ea7n, \bPurna mu\u1ed1n vi\u1ebft g\u00ec \u0111\u00f3 c\u00f3 \u00fd ngh\u0129a \u0111\u1eb7c bi\u1ec7t cho b\u1ea3n th\u00e2n m\u1ed9t ch\u00fat.<\/p>\n<p>M\u00ecnh \u0111ang \u1edf giai \u0111o\u1ea1n th\u00e1ng th\u1ee9 7 c\u1ee7a thai k\u1ef3. C\u00f3 th\u1ec3 t\u1ef1 c\u00f4ng nh\u1eadn m\u00ecnh l\u00e0 m\u1ed9t trong nh\u1eefng m\u1eb9 b\u1ea7u may m\u1eafn r\u1ea5t kh\u1ecfe m\u1ea1nh \u1edf c\u1ea3 hai l\u1ea7n mang thai. M\u1ed9t ng\u00e0y c\u1ee7a m\u00ecnh lu\u00f4n b\u1eaft \u0111\u1ea7u t\u1eeb 5g s\u00e1ng v\u1edbi 15 ph\u00fat thi\u1ec1n ng\u1eafn v\u00e0 45 ph\u00fat c\u00f2n l\u1ea1i d\u00e0nh cho c\u00e1c \u0111\u1ed9ng t\u00e1c yoga b\u1ea7u v\u00e0 b\u00e0i t\u1eadp th\u1edf. Th\u00f3i quen n\u00e0y ng\u00e0y ng\u00e0y kh\u00f4ng thay \u0111\u1ed5i v\u00e0 \u0111\u00e3 theo m\u00ecnh trong su\u1ed1t 25 tu\u1ea7n qua.<\/p>\n<p>Ngo\u00e0i yoga, l\u00e2u l\u00e2u m\u00ecnh s\u1ebd thay \u0111\u1ed5i, l\u00e0m m\u1edbi b\u1ea3n th\u00e2n b\u1eb1ng v\u00e0i b\u00e0i pilate b\u1ea7u \u0111\u01a1n gi\u1ea3n hay ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 ch\u1ecdn m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp chuy\u00ean cho t\u1eebng ph\u1ea7n c\u01a1 th\u1ec3 nh\u01b0 \u0111\u00f9i trong, kh\u1edbp h\u00f4ng hay vai&#8230;<\/p>\n<p>C\u00e1c b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c b\u00e0i vi\u1ebft h\u01b0\u1edbng d\u1eabn chi ti\u1ebft <a href=\"https:\/\/purna.vn\/en\/?s=yoga b\u1ea7u\">c\u00e1c \u0111\u1ed9ng t\u00e1c t\u1eadp luy\u1ec7n cho b\u1ea7u<\/a> ngay tr\u00ean blog Purna c\u1ee7a m\u00ecnh.<\/p>\n<p>C\u1ea3m gi\u00e1c nh\u01b0 \u0111\u01b0\u1ee3c &#8220;s\u1ea1c pin&#8221; sau m\u1ed9t gi\u1edd t\u1eadp luy\u1ec7n d\u00e0nh ri\u00eang cho b\u1ea3n th\u00e2n, sau \u0111\u00f3 m\u00ecnh m\u1edbi \u0103n s\u00e1ng nh\u1eb9 v\u00e0 \u0111i d\u1ea1y, \bl\u00e0m vi\u1ec7c cho c\u1ea3 ng\u00e0y d\u00e0i n\u0103ng \u0111\u1ed9ng. Nghe \u0111\u1ebfn \u0111\u00e2y ch\u1eafc kh\u00f4ng \u00edt c\u00e1c b\u1ea1n th\u1eafc m\u1eafc ngo\u00e0i vi\u1ec7c t\u1eadp luy\u1ec7n, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh nh\u01b0 th\u1ebf n\u00e0o?!<\/p>\n<p>N\u1ebfu ai t\u1eebng theo d\u00f5i blog m\u00ecnh \u0111\u1ee7 l\u00e2u ch\u1eafc bi\u1ebft \u0111\u01b0\u1ee3c m\u00ecnh t\u1eebng l\u00e0 m\u1ed9t yogi \u0103n chay &#8220;\u0111\u1ee5ng&#8221; v\u1edbi 6 b\u1eefa chay v\u00e0 1 b\u1eefa m\u1eb7n cu\u1ed1i tu\u1ea7n. Nh\u01b0ng m\u00ecnh \u0111\u00e3 ph\u1ea3i t\u1ea1m th\u1eddi g\u00e1c l\u1ea1i vi\u1ec7c \u0103n chay l\u00e0nh m\u1ea1nh trong su\u1ed1t thai k\u1ef3 v\u1eeba qua, m\u1ed9t ph\u1ea7n v\u00ec \u1ed1m ngh\u00e9n, m\u1ed9t ph\u1ea7n v\u00ec mu\u1ed1n cung c\u1ea5p \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng cho con.<\/p>\n<p>Nh\u01b0ng nh\u1eefng g\u00ec m\u00ecnh n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y \u0111\u1ec1u \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t cao. C\u00e1ch 4 ti\u1ebfng m\u00ecnh s\u1ebd \u0103n m\u1ed9t b\u1eefa nh\u1eb9 d\u1ef1a v\u00e0o nguy\u00ean t\u1eafc chia nh\u1ecf b\u1eefa \u0103n trong ng\u00e0y t\u1eeb 4-5 b\u1eefa nh\u1ecf. \u1ede nh\u1eefng b\u1eefa ch\u00ednh, m\u00ecnh \u01b0u ti\u00ean rau xanh, \u0111\u1ea1m, canxi, vitamin b\u1ed5 sung v\u1edbi h\u01a1n 2 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y (s\u1eefa b\u00f2, s\u1eefa ng\u0169 c\u1ed1c, n\u01b0\u1edbc tr\u00e1i c\u00e2y&#8230;), h\u1ea1n ch\u1ebf tuy\u1ec7t \u0111\u1ed1i \u0111\u01b0\u1eddng v\u00e0 tinh b\u1ed9t kh\u00f4ng c\u1ea7n thi\u1ebft.<\/p>\n<p>Chi ti\u1ebft h\u01a1n v\u1ec1 ch\u1ebf \u0111\u1ed9 \u0103n m\u1ed9t ng\u00e0y c\u1ee7a m\u00ecnh:<\/p>\n<ul>\n<li>S\u00e1ng 5g30 &#8211; m\u1ed9t ch\u00e9n y\u1ebfn m\u1ea1ch v\u1edbi nho kh\u00f4 v\u00e0 s\u1eefa t\u01b0\u01a1i kh\u00f4ng \u0111\u01b0\u1eddng, tr\u00e1ng mi\u1ec7ng v\u1edbi 1-2 lo\u1ea1i tr\u00e1i c\u00e2y \u00edt \u0111\u01b0\u1eddng.<\/li>\n<li>S\u00e1ng 9g30 &#8211; m\u1ed9t nh\u00fam h\u1ea1nh nh\u00e2n nh\u1ecf ho\u1eb7c m\u1ed9t b\u1ecbch s\u1eefa h\u1ea1t kh\u00f4ng \u0111\u01b0\u1eddng kho\u1ea3ng 150ml<\/li>\n<li>Tr\u01b0a 13g30 &#8211; 1\/2 \u0111\u1ebfn 1 ch\u00e9n c\u01a1m tr\u1eafng, 1 ph\u1ea7n rau lu\u1ed9c\/ x\u00e0o, th\u1ecbt hay c\u00e1 v\u00e0 canh<\/li>\n<li>Chi\u1ec1u 17g30 &#8211; th\u01b0\u1eddng m\u00ecnh kh\u00f4ng \u0103n c\u01a1m m\u00e0 ch\u1ec9 \u0103n m\u1ed9t t\u00f4 rau to v\u00e0 th\u1ecbt\/ c\u00e1\/ h\u1ea3i s\u1ea3n.<\/li>\n<li>Sau 17g30 &#8211; m\u00ecnh kh\u00f4ng \u0103n g\u00ec c\u1ea3 ho\u1eb7c qu\u00e1 \u0111\u00f3i b\u1ee5ng th\u00ec u\u1ed1ng m\u1ed9t ly s\u1eefa t\u1ea7m 200ml kh\u00f4ng \u0111\u01b0\u1eddng tr\u01b0\u1edbc khi ng\u1ee7 2 ti\u1ebfng.<\/li>\n<\/ul>\n<p>Nh\u1edd ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0y m\u00e0 m\u00ecnh t\u0103ng c\u00e2n \u0111\u00fang chu\u1ea9n theo \u00fd mu\u1ed1n c\u1ee7a b\u00e1c s\u0129, kh\u00f4ng th\u1eeba c\u00e2n m\u00e0 vui h\u01a1n l\u00e0 em b\u00e9 l\u1ea7n n\u00e0o si\u00eau \u00e2m c\u0169ng ph\u00e1t tri\u1ec3n v\u01b0\u1ee3t chu\u1ea9n so v\u1edbi s\u1ed1 tu\u1ea7n. M\u00ecnh r\u1ea5t vui v\u00ec bi\u1ebft \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n t\u1ed1t cho c\u1ea3 m\u1eb9 v\u00e0 con. C\u00f3 l\u1ebd nh\u1edd v\u1eady m\u00e0 b\u00e9 ph\u00e1t tri\u1ec3n t\u1ed1t, \u0111\u1ea1p r\u1ea5t kh\u1ecfe m\u1ed7i khi m\u1eb9 d\u1ea1y yoga hay n\u1eb1m nghe nh\u1ea1c piano hihi.<\/p>\n<p>C\u00e1c m\u1eb9 b\u1ea7u kh\u00f4ng c\u1ea7n thi\u1ebft ph\u1ea3i \u0103n cho hai ng\u01b0\u1eddi m\u1edbi t\u1ed1t cho b\u00e9. Ch\u00fang ta n\u00ean \u0103n v\u1eeba ph\u1ea3i, \u0103n \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t, ch\u1ec9 c\u1ea7n b\u1ed5 sung th\u00eam t\u1eeb 300-400Kcal cho b\u00e9 m\u1ed7i ng\u00e0y l\u00e0 \u0111\u01b0\u1ee3c. V\u00e0 \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 kh\u00f4ng n\u00ean \u0103n theo s\u1edf th\u00edch m\u00e0 h\u00e3y kh\u00f4n ngoan l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m an to\u00e0n, c\u1ea7n thi\u1ebft cho s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a b\u00e9. C\u00f3 nh\u01b0 v\u1eady, m\u1eb9 kh\u00f4ng t\u0103ng c\u00e2n qu\u00e1 nhi\u1ec1u m\u00e0 con l\u1ea1i ph\u00e1t tri\u1ec3n to\u00e0n di\u1ec7n.<\/p>\n<p>\u0110i\u1ec1u th\u00fa v\u1ecb kh\u00e1c l\u00e0 gi\u1edd \u0111\u00e2y m\u00ecnh c\u00f2n \u0111\u01b0\u1ee3c tr\u1ea3i nghi\u1ec7m h\u01b0\u1edbng d\u1eabn yoga b\u1ea7u ngay trong l\u00fac mang thai. M\u00ecnh v\u00e0 h\u1ecdc vi\u00ean nh\u01b0 c\u00f3 m\u1ed9t s\u1ee3i d\u00e2y li\u00ean k\u1ebft ch\u1eb7t ch\u1ebd, c\u1ea3m th\u00f4ng v\u00e0 th\u1ea5u hi\u1ec3u nhau h\u01a1n. M\u1ed7i \u0111\u1ed9ng t\u00e1c, m\u1ed7i h\u01a1i th\u1edf m\u00ecnh \u0111\u1ec1u c\u00f3 th\u1ec3 nh\u1eadn bi\u1ebft \u0111\u01b0\u1ee3c c\u1ea3m nh\u1eadn c\u1ee7a \bm\u1eb9 b\u1ea7u do ch\u00ednh m\u00ecnh c\u0169ng \u0111ang tr\u1ea3i qua gi\u1ed1ng nh\u01b0 c\u00e1c b\u1ea1n.<\/p>\n<p>Nh\u1edd v\u1eady m\u00e0 m\u00ecnh v\u1eabn duy tr\u00ec d\u1ea1y yoga b\u00ecnh th\u01b0\u1eddng 4 l\u1edbp m\u1ed9t ng\u00e0y v\u00e0 c\u1ea3 yoga b\u1ea7u, yoga cho ng\u01b0\u1eddi cao tu\u1ed5i. Ch\u1ebf \u0111\u1ed9 sinh ho\u1ea1t, l\u00e0m vi\u1ec7c, \u0103n u\u1ed1ng \u0111i\u1ec1u \u0111\u1ed9 \u0111\u00e3 gi\u00fap m\u00ecnh c\u00f3 \u0111\u01b0\u1ee3c 7 th\u00e1ng thai k\u1ef3 th\u1eadt kh\u1ecfe m\u1ea1nh v\u00e0 vui v\u1ebb.<\/p>\n<p>V\u1edbi ch\u00fat chia s\u1ebb nho nh\u1ecf, m\u00ecnh hi v\u1ecdng c\u00e1c m\u1eb9 b\u1ea7u c\u00f3 m\u1ed9t thai k\u1ef3 th\u1eadt kh\u1ecfe m\u1ea1nh v\u00e0 h\u1ea1nh ph\u00fac. N\u1ebfu ai c\u00f3 \u00fd mu\u1ed1n t\u1eadp luy\u1ec7n c\u00f9ng m\u1eb9 b\u1ea7u Purna th\u00ec m\u00ecnh v\u00f4 c\u00f9ng s\u1eb5n s\u00e0ng nh\u00e9. D\u01b0 n\u0103ng l\u01b0\u1ee3ng l\u1eafm m\u00e0!<\/p>\n<div class=\"sli-oembed\"><\/div>\n<p>C\u1ea3m \u01a1n c\u00e1c b\u1ea1n.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>H\u00f4m nay l\u00e0 sinh nh\u1eadt c\u1ee7a m\u00ecnh &#8211; ng\u00e0y m\u00ecnh ch\u1ea1m ng\u00f5 m\u1ed1c 29 tu\u1ed5i. \u0110\u00e1ng l\u1ebd b\u00e0i vi\u1ebft ng\u00e0y h\u00f4m nay l\u00e0 m\u1ed9t b\u00e0i vi\u1ebft m\u1edbi v\u1ec1 m\u1ed9t \u0111\u1ec1 t\u00e0i g\u00ec \u0111\u00f3 li\u00ean quan \u0111\u1ebfn yoga, thi\u1ec1n hay \u1ea9m th\u1ef1c chay m\u00e0 t\u1ea5t c\u1ea3 c\u00e1c b\u1ea1n \u0111ang mong \u0111\u1ee3i. Nh\u01b0ng ch\u1ee3t nh\u1eadn ra ng\u00e0y&#8230;<\/p>","protected":false},"author":446664,"featured_media":6868,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[16,21,25],"tags":[],"class_list":["post-6862","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","category-eat","category-meditate"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"},{"value":21,"label":"Eat (\u0102n chay)"},{"value":25,"label":"Meditation (Thi\u1ec1n)"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2018\/10\/IMG_6272-900x704.jpg",900,704,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":16,"name":"Yoga","slug":"yoga","term_group":0,"term_taxonomy_id":16,"taxonomy":"category","description":"Inhale the future, exhale the past","parent":0,"count":232,"filter":"raw","cat_ID":16,"category_count":232,"category_description":"Inhale the future, exhale the past","cat_name":"Yoga","category_nicename":"yoga","category_parent":0},{"term_id":21,"name":"Eat (\u0102n chay)","slug":"eat","term_group":0,"term_taxonomy_id":21,"taxonomy":"category","description":"My body is a garden. Go vegan","parent":0,"count":59,"filter":"raw","cat_ID":21,"category_count":59,"category_description":"My body is a garden. 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