{"id":18656,"date":"2021-05-28T20:44:56","date_gmt":"2021-05-28T13:44:56","guid":{"rendered":"https:\/\/purna.vn\/?p=18656"},"modified":"2021-05-31T09:04:25","modified_gmt":"2021-05-31T02:04:25","slug":"chia-se-qua-trinh-nhin-an-gian-doan-intermittent-fasting-dot-mo-thua-cua-purna","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/chia-se-qua-trinh-nhin-an-gian-doan-intermittent-fasting-dot-mo-thua-cua-purna\/","title":{"rendered":"Chia s\u1ebb qu\u00e1 tr\u00ecnh &#8220;Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n &#8211; Intermittent fasting&#8221; \u0111\u1ed1t m\u1ee1 th\u1eeba c\u1ee7a Purna"},"content":{"rendered":"<p>Ch\u00e0o c\u1ea3 nh\u00e0,<\/p><p>Trong b\u00e0i vi\u1ebft k\u1ef3 r\u1ed3i, ch\u1eafc m\u1ecdi ng\u01b0\u1eddi \u0111\u00e3 bi\u1ebft Purna \u0111ang theo \u0111u\u1ed5i v\u00e0 mong mu\u1ed1n bi\u1ebfn <a href=\"https:\/\/purna.vn\/ja\/bien-viec-nhin-an-thanh-thoi-quen-lanh-manh-hang-ngay\/\">vi\u1ec7c nh\u1ecbn \u0103n tr\u1edf th\u00e0nh th\u00f3i quen s\u1ed1ng l\u00e0nh m\u1ea1nh m\u1ed7i ng\u00e0y<\/a>. Ph\u01b0\u01a1ng ph\u00e1p &#8220;Intermittent fasting (IF)&#8221; hay c\u00f2n g\u1ecdi l\u00e0 &#8220;nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n&#8221; l\u00e0 m\u1ed9t ph\u01b0\u01a1ng th\u1ee9c \u0103n u\u1ed1ng r\u1ea5t ph\u1ed5 bi\u1ebfn tr\u00ean to\u00e0n Th\u1ebf gi\u1edbi v\u00e0 \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn nh\u01b0 m\u1ed9t c\u00e1ch h\u1eefu hi\u1ec7u \u0111\u1ed1t m\u1ee1 th\u1eeba to\u00e0n b\u1ed9 c\u01a1 th\u1ec3. \u0110\u1ec3 c\u00e1c b\u1ea1n hi\u1ec3u th\u00eam v\u1ec1 ph\u01b0\u01a1ng ph\u00e1p gi\u1ea3m m\u1ee1 n\u00e0y, m\u00ecnh s\u1ebd chia s\u1ebb v\u1edbi c\u00e1c b\u1ea1n c\u1ee5 th\u1ec3 th\u1ebf n\u00e0o l\u00e0 IF, l\u1ee3i \u00edch IF mang l\u1ea1i c\u0169ng nh\u01b0 nh\u1eefng m\u1eb9o hay gi\u00fap b\u1ea1n \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao nh\u1ea5t trong qu\u00e1 tr\u00ecnh nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n.<\/p><h3 class=\"wp-block-heading\">&#8220;Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n&#8221; l\u00e0 g\u00ec?<\/h3><figure class=\"wp-block-image alignwide size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF-1.jpg\" alt=\"\" class=\"wp-image-18649\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF-1.jpg 640w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF-1-500x334.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF-1-391x260.jpg 391w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF-1-16x12.jpg 16w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><p>Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n &#8211; Intermittent fasting (vi\u1ebft t\u1eaft l\u00e0 IF) l\u00e0 ph\u01b0\u01a1ng ph\u00e1p nh\u1ecbn \u0103n theo chu k\u1ef3 \u0111\u1ec3 gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m m\u1ee1. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y kh\u00f4ng quan tr\u1ecdng vi\u1ec7c b\u1ea1n \u0103n nh\u1eefng g\u00ec m\u00e0 <strong>ch\u1ec9 b\u1eaft bu\u1ed9c b\u1ea1n \u0103n khi n\u00e0o<\/strong>.<\/p><h3 class=\"wp-block-heading\">T\u1ea1i sao l\u1ea1i ph\u1ea3i nh\u1ecbn \u0103n?<\/h3><p>T\u1eeb th\u1eddi k\u1ef3 ti\u1ec1n s\u1eed xa x\u00f4i, con ng\u01b0\u1eddi \u0111\u00e3 ph\u1ea3i nh\u1ecbn \u0103n m\u1ed7i ng\u00e0y v\u00ec s\u1ef1 thi\u1ebfu h\u1ee5t l\u01b0\u01a1ng th\u1ef1c, v\u00ec bi\u1ebfn \u0111\u1ed5i th\u1eddi ti\u1ebft, v\u00ec thi\u1ebfu c\u00e1c ti\u1ec7n \u00edch d\u1ef1 tr\u1eef l\u01b0\u01a1ng th\u1ef1c phong ph\u00fa nh\u01b0 b\u00e2y gi\u1edd. V\u00ec v\u1eady vi\u1ec7c nh\u1ecbn \u0103n \u0111\u00e3 l\u00e0 m\u1ed9t th\u00f3i quen h\u1eb1ng ng\u00e0y c\u1ee7a con ng\u01b0\u1eddi t\u1eeb thu\u1edf s\u01a1 khai. <\/p><figure class=\"wp-block-image alignwide size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"600\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/fat-900x600.jpg\" alt=\"\" class=\"wp-image-18658\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/fat-900x600.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/fat-500x333.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/fat-768x512.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/fat-391x260.jpg 391w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/fat-1536x1024.jpg 1536w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/fat-2048x1365.jpg 2048w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/fat-16x12.jpg 16w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/fat-720x480.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/fat-scaled.jpg 2000w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure><p>Ng\u00e0y nay, ch\u00fang ta \u0111ang s\u1ed1ng trong m\u1ed9t th\u1eddi \u0111\u1ea1i c\u1ee7a vi\u1ec7c \u0103n no ng\u1ee7 k\u1ef9 v\u00e0 l\u01b0\u1eddi v\u1eadn \u0111\u1ed9ng. L\u01b0\u1ee3ng th\u1ef1c ph\u1ea9m \u0111\u01b0\u1ee3c n\u1ea1p v\u00e0o d\u01b0 th\u1eeba h\u01a1n m\u1ee9c c\u1ea7n thi\u1ebft c\u1ee7a c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 l\u00ed do ch\u00ednh v\u00ec sao s\u1ed1 l\u01b0\u1ee3ng ng\u01b0\u1eddi b\u00e9o ph\u00ec, t\u0103ng c\u00e2n, t\u00edch m\u1ee1 th\u1eeba ng\u00e0y c\u00e0ng t\u0103ng l\u00ean ch\u00f3ng m\u1eb7t. Vi\u1ec7c nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n l\u00e0 m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p khoa h\u1ecdc gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n c\u0169ng nh\u01b0 \u0111\u00e1nh bay l\u01b0\u1ee3ng m\u1ee1 c\u1ee9ng \u0111\u1ea7u trong c\u01a1 th\u1ec3. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n \u0111\u1eebng suy ngh\u0129 v\u1ec1 IF nh\u01b0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0103n ki\u00eang ng\u1eafn h\u1ea1n m\u00e0 h\u00e3y bi\u1ebfn n\u00f3 tr\u1edf th\u00e0nh m\u1ed9t th\u00f3i quen sinh ho\u1ea1t l\u00e0nh m\u1ea1nh d\u00e0i l\u00e2u.<\/p><h3 class=\"wp-block-heading\">L\u1ee3i \u00edch c\u1ee7a nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n?<\/h3><figure class=\"wp-block-image alignwide size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"461\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF-2.jpg\" alt=\"\" class=\"wp-image-18650\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF-2.jpg 640w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF-2-500x360.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF-2-16x12.jpg 16w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><p>Khi ch\u00fang ta b\u1ecf \u0111\u00f3i c\u01a1 th\u1ec3 trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh, c\u00f3 r\u1ea5t \u0111i\u1ec1u th\u1ea7n k\u1ef3 di\u1ec5n ra b\u00ean trong c\u01a1 th\u1ec3:<\/p><ul class=\"wp-block-list\"><li>C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, l\u00e0m gi\u1ea3m m\u1ee9c&nbsp;cholesterol&nbsp;c\u00f3 h\u1ea1i <\/li><li>\u0110\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba l\u00e0m n\u0103ng l\u01b0\u1ee3ng ho\u1ea1t \u0111\u1ed9ng cho c\u01a1 th\u1ec3<\/li><li>H\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u<\/li><li>Gi\u1ea3m vi\u00eam nhi\u1ec5m trong m\u00e1u.<\/li><li>T\u0103ng tu\u1ed5i th\u1ecd v\u00e0 l\u00e0m gi\u1ea3m c\u00e1c d\u1ea5u hi\u1ec7u l\u00e3o h\u00f3a ch\u1eadm.<\/li><li>B\u1ea3o v\u1ec7 ch\u1ee9c n\u0103ng n\u00e3o, gi\u00fap c\u1ea3i thi\u1ec7n th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3 v\u00e0 s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t.<\/li><\/ul><p>(Ngu\u1ed3n: Dinh d\u01b0\u1ee1ng &#8211; Vinmec)<\/p><div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/emoi.vn\/wp-content\/uploads\/2020\/11\/loi-ich-suc-khoe-cua-nhin-an.jpg\" alt=\"\" class=\"wp-image-5477\" title=\"\"><\/figure><\/div><h3 class=\"wp-block-heading\">C\u00f3 bao nhi\u00eau c\u00e1ch nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n?<\/h3><ol class=\"wp-block-list\"><li>Ph\u01b0\u01a1ng ph\u00e1p 16:8 l\u00e0 \u0103n trong 8 ti\u1ebfng v\u00e0 nh\u1ecbn \u0103n trong 16 ti\u1ebfng<\/li><li>Ph\u01b0\u01a1ng ph\u00e1p 5:2 l\u00e0 \u0103n u\u1ed1ng b\u00ecnh th\u01b0\u1eddng \u0111\u1ebfn 5 ng\u00e0y trong tu\u1ea7n trong khi h\u1ea1n ch\u1ebf l\u01b0\u1ee3ng calo c\u1ee7a b\u1ea1n \u0111\u1ec3 500-600 trong 2 ng\u00e0y c\u00f2n l\u1ea1i trong tu\u1ea7n.&nbsp;<\/li><li>Ph\u01b0\u01a1ng ph\u00e1p \u0102n &#8211; Ng\u1eebng \u0103n l\u00e0 nh\u1ecbn \u0103n t\u1eeb b\u1eefa t\u1ed1i ng\u00e0y h\u00f4m tr\u01b0\u1edbc \u0111\u1ebfn b\u1eefa t\u1ed1i ng\u00e0y h\u00f4m sau, kho\u1ea3ng th\u1eddi gian b\u1ea1n nh\u1ecbn l\u00e0 24 gi\u1edd.<\/li><li>Ph\u01b0\u01a1ng ph\u00e1p \u0103n ki\u00eang Warrior l\u00e0 \u0103n m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf&nbsp;<strong>tr\u00e1i c\u00e2y<\/strong>&nbsp;v\u00e0 rau s\u1ed1ng v\u00e0o ban ng\u00e0y v\u00e0 \u0103n m\u1ed9t b\u1eefa \u0103n l\u1edbn v\u00e0o ban \u0111\u00eam. V\u1ec1 c\u01a1 b\u1ea3n, b\u1ea1n nh\u1ecbn \u0103n c\u1ea3 ng\u00e0y v\u00e0 \u0103n t\u1ed1i v\u00e0o ban \u0111\u00eam trong kho\u1ea3ng th\u1eddi gian b\u1ed1n ti\u1ebfng.<\/li><\/ol><h3 class=\"wp-block-heading\">Purna th\u1ef1c hi\u1ec7n nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n nh\u01b0 th\u1ebf n\u00e0o?<\/h3><p>Tr\u01b0\u1edbc \u0111\u00e2y, m\u00ecnh \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n 16-8 m\u1ed7i ng\u00e0y trong m\u1ed9t n\u0103m. M\u00ecnh duy tr\u00ec c\u00e2n n\u1eb7ng \u1ed5n \u0111\u1ecbnh d\u00e0i l\u00e2u v\u1edbi t\u1ec9 l\u1ec7 23% m\u1ee1 v\u00e0 27% c\u01a1. Trong kho\u1ea3ng th\u1eddi gian g\u1ea7n \u0111\u00e2y cho c\u0103ng th\u1eb3ng ch\u0103m con t\u1ea1i nh\u00e0, m\u00ecnh c\u00f3 hi\u1ec7n t\u01b0\u1ee3ng \u0103n u\u1ed1ng theo s\u1edf th\u00edch n\u00ean \u0111\u00e3 b\u1ecb t\u0103ng l\u00ean 1.5kg v\u00e0 c\u00f3 hi\u1ec7n t\u01b0\u1ee3ng t\u00edch m\u1ee1 n\u01a1i b\u1ee5ng v\u00e0 \u0111\u00f9i. <\/p><p>Do \u0111\u00f3, m\u00ecnh b\u1eaft \u0111\u1ea7u th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n Warrior &#8211; t\u1ee9c g\u1ea7n nh\u01b0 \u0103n m\u1ed9t b\u1eefa ch\u00ednh trong ng\u00e0y m\u00e0 th\u00f4i. M\u00ecnh bi\u1ebft v\u1ec1 ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0y nh\u1edd \u0111\u1ecdc s\u00e1ch &#8220;\u0102n \u00edt \u0111\u1ec3 kho\u1ebb&#8221; v\u00e0 kh\u00e1 t\u00e2m \u0111\u1eafc v\u1ec1 nh\u1eefng l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c nh\u1ecbn \u0103n \u0111em l\u1ea1i cho c\u01a1 th\u1ec3 c\u1ea3 t\u00e2m tr\u00ed: \u0111\u1ed1t m\u1ee1, gi\u1ea3m c\u00e2n, tr\u1ebb ho\u00e1, da \u0111\u1eb9p, s\u1ee9c m\u1ea1nh t\u00e2m tr\u00ed&#8230;Tuy nhi\u00ean, m\u00ecnh kh\u00f4ng ch\u1ecdn b\u1eefa t\u1ed1i m\u00e0 l\u00e0 b\u1eefa tr\u01b0a l\u00e0m b\u1eefa ch\u00ednh. <\/p><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"675\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IMG_7045-900x675.jpg\" alt=\"\" class=\"wp-image-18632\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IMG_7045-900x675.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IMG_7045-500x375.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IMG_7045-768x576.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IMG_7045-1536x1152.jpg 1536w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IMG_7045-16x12.jpg 16w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IMG_7045-720x540.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IMG_7045.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure><p>Th\u1ee9c d\u1eady t\u1eeb l\u00fac 4g30 s\u00e1ng, m\u00ecnh chu\u1ea9n b\u1ecb h\u01b0\u1edbng d\u1eabn cho <a href=\"https:\/\/purna.vn\/en\/khai-giang-lop-yoga-live-cung-purna\/\">l\u1edbp Yoga Online <\/a>\u0111\u1ea7u ng\u00e0y. V\u1eeba d\u1ea1y xong m\u00ecnh b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n t\u1eeb 6:30-8:30. Trong kho\u1ea3ng th\u1eddi gian t\u1eeb l\u00fac th\u1ee9c d\u1eady cho \u0111\u1ebfn khi t\u1eadp xong, m\u00ecnh ch\u1ec9 u\u1ed1ng n\u01b0\u1edbc l\u1ecdc. Sau khi n\u1ea5u n\u01b0\u1edbng, lo c\u00e1c b\u00e9 \u0103n s\u00e1ng, t\u1ea7m 10g s\u00e1ng, m\u00ecnh m\u1edbi \u0103n nh\u1eb9 b\u1eefa \u0111\u1ea7u ti\u00ean v\u1edbi \u00edt tr\u00e1i c\u00e2y t\u01b0\u01a1i. 12g tr\u01b0a, m\u00ecnh \u0103n b\u1eefa ch\u00ednh v\u1edbi 50% rau c\u1ee7 gi\u00e0u ch\u1ea5t x\u01a1, 40% \u0111\u1ea1m th\u1ef1c v\u1eadt (\u0111\u1eadu h\u1ee7, \u0111\u1eadu, h\u1ea1t, tempeh), 30% ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh (b\u01a1 t\u01b0\u01a1i, d\u1ea7u d\u1eeba, d\u1ea7u olive) v\u00e0 10% tinh b\u1ed9t t\u1ed1t (khoai lang, g\u1ea1o l\u1ee9t).<\/p><figure class=\"wp-block-image alignwide size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF5.jpg\" alt=\"\" class=\"wp-image-18654\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF5.jpg 640w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF5-500x334.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF5-391x260.jpg 391w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF5-16x12.jpg 16w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><p>M\u00ecnh ng\u1ee7 tr\u01b0a ng\u1eafn 30 ph\u00fat. Sau \u0111\u00f3, m\u00ecnh t\u1eadp th\u00eam 30 ph\u00fat &#8211; 1 ti\u1ebfng. M\u00ecnh u\u1ed1ng g\u1ea7n nh\u01b0 2.5-3 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y. Sau t\u1eadp, l\u00fac 2g tr\u01b0a, m\u00ecnh c\u00f3 m\u1ed9t ch\u00fat tr\u00e1i c\u00e2y t\u01b0\u01a1i. V\u00e0 g\u1ea7n nh\u01b0 kh\u00f4ng \u0103n g\u00ec t\u1eeb sau 2g tr\u01b0a \u0111\u1ebfn 10g s\u00e1ng ng\u00e0y h\u00f4m sau.<\/p><figure class=\"wp-block-image alignwide size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"600\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/03\/vegan-salad-900x600.jpg\" alt=\"\" class=\"wp-image-18566\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/03\/vegan-salad-900x600.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/03\/vegan-salad-500x333.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/03\/vegan-salad-768x512.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/03\/vegan-salad-391x260.jpg 391w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/03\/vegan-salad-1536x1024.jpg 1536w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/03\/vegan-salad-2048x1365.jpg 2048w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/03\/vegan-salad-16x12.jpg 16w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/03\/vegan-salad-720x480.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/03\/vegan-salad-scaled.jpg 2000w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure><p>T\u00ednh \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i, sau 5 ng\u00e0y th\u1ef1c hi\u1ec7n, Purna \u0111\u00e3 gi\u1ea3m \u0111\u01b0\u1ee3c 1.5kg v\u00e0 1cm cho ba v\u00f2ng c\u01a1 th\u1ec3. V\u1edbi Purna, s\u1ed1 kg kh\u00f4ng quan tr\u1ecdng b\u1eb1ng t\u1ec9 l\u1ec7 m\u1ee1 v\u00e0 c\u01a1 tr\u00ean c\u01a1 th\u1ec3 v\u00ec c\u00e2n n\u1eb7ng ch\u1ec9 mang t\u00ednh t\u01b0\u01a1ng \u0111\u1ed1i v\u00e0 thay \u0111\u1ed5i li\u00ean t\u1ee5c tu\u1ef3 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1. V\u00ed d\u1ee5 c\u1ee5 th\u1ec3, ng\u00e0y h\u00f4m tr\u01b0\u1edbc, n\u1ebfu b\u1ea1n \u0103n th\u1ef1c ph\u1ea9m nhi\u1ec1u d\u1ea7u m\u1ee1, v\u1edbi l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u00e0 mu\u1ed1i cao th\u00ec ng\u00e0y h\u00f4m sau c\u01a1 th\u1ec3 t\u1ef1 \u0111\u1ed9ng tr\u1eef nhi\u1ec1u n\u01b0\u1edbc v\u00e0 t\u0103ng l\u00ean 1kg l\u00e0 chuy\u1ec7n r\u1ea5t b\u00ecnh th\u01b0\u1eddng. Ng\u00e0y sau \u0111\u00f3 n\u1ebfu b\u1ea1n \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh tr\u1edf l\u1ea1i th\u00ec 1kg t\u0103ng l\u00ean c\u00f3 th\u1ec3 bi\u1ebfn m\u1ea5t \u0111i. Do \u0111\u00f3, s\u1ed1 kg nh\u01b0 bi\u1ec3u \u0111\u1ed3 h\u00ecnh Sin t\u0103ng gi\u1ea3m li\u00ean t\u1ee5c kh\u00f4ng ph\u1ea3n \u00e1nh \u0111\u01b0\u1ee3c \u0111i\u1ec1u g\u00ec.<\/p><figure class=\"wp-block-image alignfull size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1333\" height=\"2000\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_5578-scaled.jpg\" alt=\"\" class=\"wp-image-18608\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_5578-scaled.jpg 1333w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_5578-333x500.jpg 333w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_5578-600x900.jpg 600w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_5578-768x1152.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_5578-1024x1536.jpg 1024w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_5578-1365x2048.jpg 1365w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_5578-8x12.jpg 8w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_5578-380x570.jpg 380w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_5578-720x1080.jpg 720w\" sizes=\"auto, (max-width: 1333px) 100vw, 1333px\" \/><\/figure><p>T\u1eeb tr\u01b0\u1edbc \u0111\u1ebfn gi\u1edd, Purna lu\u00f4n t\u00ecm cho m\u00ecnh m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh th\u00edch h\u1ee3p v\u00e0 bi\u1ebfn n\u00f3 tr\u1edf th\u00e0nh th\u00f3i quen h\u1eb1ng ng\u00e0y. Do \u0111\u00f3, m\u00ecnh kh\u00f4ng xem \u0111\u00e2y l\u00e0 th\u1eed th\u00e1ch 10 ng\u00e0y, 21 ng\u00e0y hay 30 ng\u00e0y&#8230;m\u00e0 l\u00e0 m\u1ed9t l\u1ed1i s\u1ed1ng m\u00ecnh theo \u0111u\u1ed5i.<\/p><h3 class=\"wp-block-heading\">M\u1eb9o hay duy tr\u00ec nh\u1ecbn \u0103n d\u00e0i l\u00e2u?<\/h3><figure class=\"wp-block-image alignfull size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"900\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-900x900.jpg\" alt=\"\" class=\"wp-image-18586\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-900x900.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-500x500.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-150x150.jpg 150w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-768x768.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-300x300.jpg 300w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-1536x1536.jpg 1536w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-2048x2048.jpg 2048w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-12x12.jpg 12w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-530x530.jpg 530w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-720x720.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_1588-scaled.jpg 2000w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure><p>Nhi\u1ec1u ng\u01b0\u1eddi chia s\u1ebb sao \u0111\u00e3 IF m\u00e0 v\u1eabn kh\u00f4ng th\u1ea5y k\u1ebft qu\u1ea3. C\u00f3 r\u1ea5t nhi\u1ec1u nguy\u00ean nh\u00e2n khi\u1ebfn c\u00e1c b\u1ea1n th\u1ea5t b\u1ea1i: <\/p><ol class=\"wp-block-list\"><li>C\u00e1c b\u1ea1n &#8220;\u0103n gian&#8221; th\u1eddi gian. \u0110i\u1ec3m m\u1ea5u ch\u1ed1t c\u1ee7a IF l\u00e0 b\u1ea1n ph\u1ea3i \u0103n \u0111\u00fang l\u00fac v\u00e0 nh\u1ecbn \u0111\u00fang gi\u1edd. Ch\u01b0a t\u1edbi gi\u1edd \u0103n m\u00e0 b\u1ea1n \u0111\u00e3 \u0103n, trong l\u00fac nh\u1ecbn l\u1ea1i c\u0169ng \u0103n th\u00ec l\u1ea5y \u0111\u00e2u ra th\u1eddi gian cho c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng m\u1ee1 d\u1ef1 tr\u1eef \u0111\u1ed1t l\u00e0m n\u0103ng l\u01b0\u1ee3ng.<\/li><li>C\u00e1c b\u1ea1n tranh th\u1ee7 &#8220;\u0103n c\u1ea3 th\u1ebf gi\u1edbi&#8221; sau khi nh\u1ecbn. \u0110\u00e2y l\u00e0 sai l\u1ea7m r\u1ea5t to l\u1edbn khi m\u1ecdi ng\u01b0\u1eddi IF. Th\u1eadt ra IF kh\u00f4ng quy \u0111\u1ecbnh c\u00e1c b\u1ea1n \u0103n g\u00ec v\u00e0 kh\u00f4ng \u0103n g\u00ec. Tuy nhi\u00ean, m\u1ecdi ph\u01b0\u01a1ng ph\u00e1p \u0103n ki\u00eang \u0111\u1ec1u d\u1ef1a tr\u00ean nguy\u00ean t\u1eafc: N\u1ea1p v\u00e0o &lt; Ti\u00eau hao  th\u00ec \u1ed1m, N\u1ea1p v\u00e0o = Ti\u00eau hao th\u00ec kh\u00f4ng c\u00f3 g\u00ec thay \u0111\u1ed5i, N\u1ea1p v\u00e0o &gt; Ti\u00eau hao th\u00ec m\u1eadp l\u00ean. Do \u0111\u00f3, n\u1ebfu c\u00e1c b\u1ea1n \u0103n c\u1ea3 th\u1ebf gi\u1edbi, \u0103n d\u01b0 th\u1eeba calo qu\u00e1 m\u1ee9c th\u00ec d\u00f9 c\u00f3 nh\u1ecbn \u0103n c\u0169ng kh\u00f4ng c\u00f3 k\u1ebft qu\u1ea3.<\/li><li>C\u00e1c b\u1ea1n \u0103n th\u1ef1c ph\u1ea9m kh\u00f4ng c\u00f3 dinh d\u01b0\u1ee1ng trong l\u00fac IF. Th\u1ef1c ph\u1ea9m kh\u00f4ng c\u00f3 dinh d\u01b0\u1ee1ng m\u00ecnh n\u00f3i \u1edf \u0111\u00e2y l\u00e0 \u0111\u1ed3 \u0103n \u0111\u00f3ng h\u1ed9p, ch\u1ee9a nhi\u1ec1u mu\u1ed1i, \u0111\u01b0\u1eddng v\u00e0 tinh b\u1ed9t x\u1ea5u. Thay v\u00e0o \u0111\u00f3, b\u1ea1n thay th\u1ebf b\u1eb1ng nh\u1eefng b\u1eefa \u0103n \u0111\u1ea7y dinh d\u01b0\u1ee1ng, \u0111\u1ee7 ba nh\u00f3m ch\u00ednh: \u0111\u1ea1m, ch\u1ea5t b\u00e9o v\u00e0 tinh b\u1ed9t t\u1ed1t, b\u1ed5 sung th\u00eam vitamin v\u00e0 kho\u00e1ng ch\u1ea5t t\u1eeb hoa qu\u1ea3 t\u01b0\u01a1i. M\u00ecnh tin m\u1ed7i b\u1eefa &#8220;\u0103n s\u1ea1ch&#8221; \u0111\u1ea7y dinh d\u01b0\u1ee1ng s\u1ebd gi\u00fap c\u00e1c b\u1ea1n \u0111\u1ee7 ch\u1ea5t v\u00e0 NO L\u00c2U r\u1ea5t r\u1ea5t nhi\u1ec1u so v\u1edbi nh\u1eefng \u0111\u1ed3 \u0103n ch\u1ec9 \u0111\u1ea7y calo m\u00e0 kh\u00f4ng dinh d\u01b0\u1ee1ng. <\/li><li>Trong kho\u1ea3ng th\u1eddi gian nh\u1ecbn \u0103n, b\u1ea1n \u0111a ph\u1ea7n ch\u1ec9 \u0111\u01b0\u1ee3c U\u1ed0NG. B\u1ea1n tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng n\u00ean u\u1ed1ng b\u1ea5t c\u1ee9 th\u1ee9 n\u01b0\u1edbc ch\u1ee9a calo n\u00e0o-&gt; v\u1eady l\u00e0 th\u1ea5t b\u1ea1i nh\u00e9. B\u1ea1n ch\u1ec9 n\u00ean u\u1ed1ng n\u01b0\u1edbc l\u1ecdc, n\u01b0\u1edbc kho\u00e1ng, n\u01b0\u1edbc tr\u00e0, cafe \u0111en kh\u00f4ng \u0111\u01b0\u1eddng&#8230;L\u01b0u \u00fd c\u1ea9n th\u1eadn kh\u00f4ng u\u1ed1ng qu\u00e1 nhi\u1ec1u cafe hay tr\u00e0 v\u1edbi nh\u1eefng ai c\u00f3 ti\u1ec1n s\u1eed r\u1ed1i lo\u1ea1n ti\u00eau ho\u00e1, \u0111au d\u1ea1 d\u00e0y. L\u1ef1a ch\u1ecdn an to\u00e0n nh\u1ea5t v\u1eabn l\u00e0 n\u01b0\u1edbc l\u1ecdc &#8211; v\u1eeba \u0111\u1eb9p da v\u1eeba thanh l\u1ecdc c\u01a1 th\u1ec3 t\u1ef1 nhi\u00ean.<\/li><li>C\u00e1c b\u1ea1n n\u00ean h\u1ecdc c\u00e1ch r\u00e8n luy\u1ec7n t\u00e2m tr\u00ed, n\u00f3i th\u1ea7m v\u1edbi b\u1ea3n th\u00e2n m\u00ecnh: &#8220;T\u1ed1i x\u1ee9ng \u0111\u00e1ng c\u00f3 \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 \u0111\u1eb9p, s\u1ee9c kho\u1ebb t\u1ed1t&#8221; \u0111\u1ec3 v\u01b0\u1ee3t qua giai \u0111o\u1ea1n nh\u1ecbn \u0103n. Ch\u1ec9 c\u1ea7n duy tr\u00ec t\u1eeb 1-2 tu\u1ea7n l\u00e0 c\u00e1c b\u1ea1n s\u1ebd v\u00e0o n\u1ebfp v\u00e0 l\u00e0m quen v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n m\u1edbi m\u00e0 th\u00f4i.<\/li><\/ol><p>Nh\u1edd \u0111ang theo \u0111u\u1ed5i kho\u00e1 h\u1ecdc tr\u1edf th\u00e0nh<a href=\"https:\/\/purna.vn\/en\/khoi-dau-chang-duong-hoc-chuyen-sau-ve-dinh-duong\/\"> &#8220;chuy\u00ean gia dinh d\u01b0\u1ee1ng&#8221;<\/a>, m\u00ecnh \u0111\u00e3 \u0111\u01b0\u1ee3c b\u1ed5 sung kh\u00e1 nhi\u1ec1u ki\u1ebfn th\u1ee9c b\u1ed5 \u00edch v\u1ec1 dinh d\u01b0\u1ee1ng \u0111\u1ec3 c\u00f3 th\u1ec3 chia s\u1ebb c\u00f9ng m\u1ecdi ng\u01b0\u1eddi. Trong t\u01b0\u01a1ng lai g\u1ea7n, khi m\u00ecnh \u0111\u00e3 &#8220;ch\u00edn mu\u1ed3i&#8221; v\u00e0 t\u00edch tu\u1ef9 kinh nghi\u1ec7m c\u0169ng nh\u01b0 ki\u1ebfn th\u1ee9c \u0111\u1ee7 nhi\u1ec1u v\u1ec1 dinh d\u01b0\u1ee1ng, Purna kh\u00f4ng ng\u1ea7n ng\u1ea1i chia s\u1ebb c\u0169ng nh\u01b0 t\u01b0 v\u1ea5n m\u1ecdi ng\u01b0\u1eddi c\u00f3 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, m\u1ed9t cu\u1ed9c s\u1ed1ng t\u1ed1t \u0111\u1eb9p h\u01a1n nh\u00e9. C\u1ea3m \u01a1n c\u1ea3 nh\u00e0 \u0111\u00e3 \u0111\u1ecdc b\u00e0i vi\u1ebft c\u1ee7a m\u00ecnh. H\u1eb9n g\u1eb7p l\u1ea1i trong c\u00e1c ch\u1ee7 \u0111\u1ec1 ti\u1ebfp theo.<\/p><p> <\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u00e0o c\u1ea3 nh\u00e0, Trong b\u00e0i vi\u1ebft k\u1ef3 r\u1ed3i, ch\u1eafc m\u1ecdi ng\u01b0\u1eddi \u0111\u00e3 bi\u1ebft Purna \u0111ang theo \u0111u\u1ed5i v\u00e0 mong mu\u1ed1n bi\u1ebfn vi\u1ec7c nh\u1ecbn \u0103n tr\u1edf th\u00e0nh th\u00f3i quen s\u1ed1ng l\u00e0nh m\u1ea1nh m\u1ed7i ng\u00e0y. Ph\u01b0\u01a1ng ph\u00e1p &#8220;Intermittent fasting (IF)&#8221; hay c\u00f2n g\u1ecdi l\u00e0 &#8220;nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n&#8221; l\u00e0 m\u1ed9t ph\u01b0\u01a1ng th\u1ee9c \u0103n u\u1ed1ng r\u1ea5t ph\u1ed5 bi\u1ebfn&#8230;<\/p>","protected":false},"author":446664,"featured_media":18659,"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":[21],"tags":[],"class_list":["post-18656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eat"],"acf":[],"taxonomy_info":{"category":[{"value":21,"label":"Eat (\u0102n chay)"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2021\/05\/IF-900x530.jpg",900,530,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/author\/purna\/"},"comment_info":16,"category_info":[{"term_id":21,"name":"Eat (\u0102n chay)","slug":"eat","term_group":0,"term_taxonomy_id":21,"taxonomy":"category","description":"My body is a garden. 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