{"id":18669,"date":"2021-06-05T15:14:36","date_gmt":"2021-06-05T08:14:36","guid":{"rendered":"https:\/\/purna.vn\/?p=18669"},"modified":"2021-06-05T15:32:49","modified_gmt":"2021-06-05T08:32:49","slug":"tam-su-nhe-ket-qua-sau-3-tuan-nhin-an-lanh-manh","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/tam-su-nhe-ket-qua-sau-3-tuan-nhin-an-lanh-manh\/","title":{"rendered":"T\u00e2m s\u1ef1 nh\u1eb9 k\u1ebft qu\u1ea3 sau 3 tu\u1ea7n &#8220;nh\u1ecbn \u0103n&#8221; l\u00e0nh m\u1ea1nh"},"content":{"rendered":"<p>Ch\u00e0o m\u1ecdi ng\u01b0\u1eddi, <\/p><p>M\u1ecdi ng\u01b0\u1eddi \u0111\u00e3 th\u1ef1c h\u00e0nh <a href=\"https:\/\/purna.vn\/ja\/chia-se-qua-trinh-nhin-an-gian-doan-intermittent-fasting-dot-mo-thua-cua-purna\/\">\u201cIntermittent fasting (IF)\u201d<\/a> hay ch\u01b0a? Kh\u00f4ng bi\u1ebft k\u1ebft qu\u1ea3 &#8220;nh\u1ecbn \u0103n&#8221; c\u1ee7a m\u1ecdi ng\u01b0\u1eddi th\u1ebf n\u00e0o? V\u1ec1 ph\u1ea7n Purna, sau ba tu\u1ea7n th\u1ef1c hi\u1ec7n IF, c\u01a1 th\u1ec3 \u0111\u00e3 c\u00f3 nh\u1eefng chuy\u1ec3n bi\u1ebfn v\u00f4 c\u00f9ng r\u00f5 r\u1ec7t theo h\u01b0\u1edbng t\u00edch c\u1ef1c. Quan tr\u1ecdng h\u01a1n, Purna \u0111\u00e3 bi\u1ebfn<a href=\"https:\/\/purna.vn\/ja\/bien-viec-nhin-an-thanh-thoi-quen-lanh-manh-hang-ngay\/\"> vi\u1ec7c nh\u1ecbn \u0103n d\u1ea7n d\u00e0 tr\u1edf th\u00e0nh th\u00f3i quen m\u1ed7i ng\u00e0y<\/a>. V\u00ec v\u1eady, Purna mu\u1ed1n chia s\u1ebb ngay c\u00f9ng c\u00e1c b\u1ea1n trong b\u00e0i vi\u1ebft ng\u00e0y h\u00f4m nay. <\/p><figure class=\"wp-block-embed is-type-wp-embed is-provider-purna wp-block-embed-purna\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"J7FP3rTQXk\"><a href=\"https:\/\/purna.vn\/ja\/chia-se-qua-trinh-nhin-an-gian-doan-intermittent-fasting-dot-mo-thua-cua-purna\/\">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<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;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&#8221; &#8212; purna\" src=\"https:\/\/purna.vn\/chia-se-qua-trinh-nhin-an-gian-doan-intermittent-fasting-dot-mo-thua-cua-purna\/embed\/#?secret=kZATQLGFZV#?secret=J7FP3rTQXk\" data-secret=\"J7FP3rTQXk\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure><h3 class=\"wp-block-heading\">Ch\u1ebf \u0111\u1ed9 nh\u1ecbn \u0103n trong 3 tu\u1ea7n qua c\u1ee7a Purna<\/h3><p>Nh\u01b0 \u0111\u00e3 \u0111\u1ec1 c\u1eadp trong b\u00e0i vi\u1ebft k\u1ef3 tr\u01b0\u1edbc, Purna th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 nh\u1ecbn \u0103n 20-4 t\u1ee9c \u0103n u\u1ed1ng tho\u1ea3i m\u00e1i trong v\u00f2ng 4 ti\u1ebfng v\u00e0 nh\u1ecbn \u0103n li\u00ean t\u1ee5c 20 ti\u1ebfng. V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 tr\u1ea3i nghi\u1ec7m khung gi\u1edd nh\u1ecbn \u0103n ng\u1eafn h\u01a1n 16-8 \u0111\u1ec3 t\u1eadp l\u00e0m quen tr\u01b0\u1edbc nh\u00e9. <\/p><p>B\u1eefa ch\u00ednh (b\u1eefa tr\u01b0a) c\u1ee7a m\u00ecnh s\u1ebd theo t\u1ec9 l\u1ec7 50% protein, 30% fat, 20% carb. Do \u0103n thu\u1ea7n chay, protein l\u00e0 \u0111\u1ea1m th\u1ef1c v\u1eadt (\u0111\u1eadu h\u1ee7, \u0111\u1eadu, tempeh..), fat l\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t (d\u1ea7u olive, tr\u00e1i b\u01a1\u2026), carb l\u00e0 tinh b\u1ed9t th\u00f4 (khoai lang, g\u1ea1o l\u1ee9c\u2026). Do \u0111ang&nbsp;<a href=\"https:\/\/purna.vn\/en\/khoi-dau-chang-duong-hoc-chuyen-sau-ve-dinh-duong\/\">h\u1ecdc chuy\u00ean v\u1ec1 dinh d\u01b0\u1ee1ng<\/a>&nbsp;n\u00ean m\u00ecnh bi\u1ebft th\u00eam r\u1ea5t nhi\u1ec1u ki\u1ebfn th\u1ee9c h\u01a1n v\u1ec1 th\u1ef1c ph\u1ea9m v\u00e0 c\u00e1ch \u0103n u\u1ed1ng t\u1ed1t cho s\u1ee9c kho\u1ebb.&nbsp;<\/p><p>M\u00ecnh \u01b0u ti\u00ean cho vi\u1ec7c h\u1ea5p, lu\u1ed9c, n\u01b0\u1edbng nh\u1eb9 \u0111\u1ec3 gi\u1eef nguy\u00ean h\u01b0\u01a1ng v\u1ecb c\u0169ng nh\u01b0 ch\u1ea5t dinh d\u01b0\u1ee1ng trong rau c\u1ee7 qu\u1ea3. Do l\u1ecbch tr\u00ecnh c\u00f4ng vi\u1ec7c kh\u00e1 d\u00e0y \u0111\u1eb7c c\u0169ng nh\u01b0 ngh\u0129a v\u1ee5 gia \u0111\u00ecnh, vi\u1ec7c tinh gi\u1ea3n c\u00e1c c\u00f4ng \u0111o\u1ea1n ch\u1ebf bi\u1ebfn khi\u1ebfn m\u00ecnh ti\u1ebft ki\u1ec7m th\u1eddi gian n\u1ea5u n\u01b0\u1edbng, \u0111\u1ed3ng th\u1eddi duy tr\u00ec vi\u1ec7c \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh d\u00e0i l\u00e2u. M\u00ecnh r\u1ea5t h\u1ea1n ch\u1ebf ra ngo\u00e0i \u0103n hay \u0111\u1eb7t \u0111\u1ed3 \u0103n \u1edf ngo\u00e0i, \u0111a ph\u1ea7n t\u1ef1 chu\u1ea9n b\u1ecb v\u00e0 n\u1ea5u t\u1ea1i gia. Nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n th\u01b0\u1eddng ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng, mu\u1ed1i c\u0169ng nh\u01b0 tinh b\u1ed9t, \u0103n tuy ngon mi\u1ec7ng nh\u01b0ng c\u00f3 h\u1ea1i cho s\u1ee9c kho\u1ebb v\u00e0 r\u1ea5t d\u1ec5 t\u0103ng c\u00e2n &#8211; t\u0103ng m\u1ee1. M\u00ecnh s\u1ebd c\u00f3 hai b\u1eefa ph\u1ee5 r\u1ea5t nh\u1ecf trong 4 ti\u1ebfng \u0111\u01b0\u1ee3c \u0103n: hai ch\u00e9n tr\u00e1i c\u00e2y nh\u1ecf tr\u01b0\u1edbc b\u1eefa ch\u00ednh 30 ph\u00fat v\u00e0 sau b\u1eefa ch\u00ednh 30-60 ph\u00fat.<\/p><p>Nh\u1edd th\u00f3i quen \u01b0u ti\u00ean nguy\u00ean li\u1ec7u t\u01b0\u01a1i, gi\u1eef nguy\u00ean h\u01b0\u01a1ng v\u1ecb thu\u1ea7n c\u1ee7a th\u1ef1c ph\u1ea9m, ch\u1ebf bi\u1ebfn ra c\u00e1c m\u00f3n ngon c\u00f3 l\u1ee3i s\u1ee9c kho\u1ebb&#8230;m\u00e0 th\u01b0\u01a1ng hi\u1ec7u <strong>B\u1ebfp L\u00e0nh<\/strong> do Purna g\u1ea7y d\u1ef1ng chi\u1ebfm \u0111\u01b0\u1ee3c thi\u1ec7n c\u1ea3m c\u1ee7a nhi\u1ec1u th\u1ef1c kh\u00e1ch thu\u1ea7n chay v\u00e0 c\u1ea3 n\u1eeda th\u1ebf gi\u1edbi c\u00f2n l\u1ea1i &#8211; nh\u1eefng ai y\u00eau th\u00edch vi\u1ec7c \u0103n u\u1ed1ng s\u1ea1ch &#8211; l\u00e0nh.<\/p><figure class=\"wp-block-embed is-type-wp-embed is-provider-lanh-kitchen wp-block-embed-lanh-kitchen\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/lanhkitchen.com\/\n<\/div><\/figure><p>B\u00ean c\u1ea1nh vi\u1ec7c nh\u1ecbn \u0103n nghi\u00eam t\u00fac, m\u00ecnh v\u1eabn <a href=\"https:\/\/purna.vn\/ja\/hay-de-viec-tap-luyen-la-niem-vui\/\">t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n<\/a> t\u1eeb 3-4 ti\u1ebfng m\u1ed7i ng\u00e0y. M\u00ecnh th\u01b0\u1eddng t\u1eadp l\u00fac s\u00e1ng s\u1edbm sau khi \u0111\u1ee9ng l\u1edbp yoga v\u00e0 sau khi ng\u1ee7 tr\u01b0a nh\u1eb9 30 ph\u00fat.<\/p><figure class=\"wp-block-embed is-type-wp-embed is-provider-purna wp-block-embed-purna\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"945OKzgObj\"><a href=\"https:\/\/purna.vn\/ja\/yoga-live-tai-nha-hieu-qua-va-an-toan-nhat-mua-dich-benh\/\">&#8220;Yoga Live t\u1ea1i nh\u00e0&#8221; hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n nh\u1ea5t m\u00f9a d\u1ecbch b\u1ec7nh<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;&#8220;Yoga Live t\u1ea1i nh\u00e0&#8221; hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n nh\u1ea5t m\u00f9a d\u1ecbch b\u1ec7nh&#8221; &#8212; purna\" src=\"https:\/\/purna.vn\/yoga-live-tai-nha-hieu-qua-va-an-toan-nhat-mua-dich-benh\/embed\/#?secret=HQcwKPXMkR#?secret=945OKzgObj\" data-secret=\"945OKzgObj\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure><h3 class=\"wp-block-heading\">K\u1ebft qu\u1ea3 sau 3 tu\u1ea7n nh\u1ecbn \u0103n c\u1ee7a Purna<\/h3><p>Sau ba tu\u1ea7n th\u1ef1c hi\u1ec7n IF, m\u00ecnh <strong>gi\u1ea3m xu\u1ed1ng 2kg v\u00e0 2cm cho m\u1ed7i v\u00f2ng c\u01a1 th\u1ec3<\/strong>. Quan tr\u1ecdng, to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 bi\u1ebfn chuy\u1ec3n t\u00edch c\u1ef1c tr\u00f4ng th\u1ea5y, tr\u1edf n\u00ean nh\u1ecf g\u1ecdn s\u0103n ch\u1eafc r\u00f5 r\u00e0ng. C\u00e1c khu v\u1ef1c d\u1ec5 t\u00edch m\u1ee1 tr\u00ean ng\u01b0\u1eddi m\u00ecnh nh\u01b0 b\u1ee5ng d\u01b0\u1edbi, \u0111\u00f9i&#8230;gi\u1ea3m m\u1ee1 h\u1eb3n. C\u1ea3m gi\u00e1c nh\u1eb9 nh\u00e0ng, tho\u1ea3i m\u00e1i t\u1eeb trong ra ngo\u00e0i c\u00e1c b\u1ea1n \u1ea1.<\/p><p>K\u00ec di\u1ec7u h\u01a1n, m\u00ecnh c\u00f2n b\u1ecb c\u01a1n \u0111\u00f3i h\u00e0nh h\u1ea1 nh\u01b0 l\u00fac \u0111\u1ea7u trong kho\u1ea3ng th\u1eddi gian nh\u1ecbn \u0103n. M\u00ecnh bi\u1ebft \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng th\u1ef1c ph\u1ea9m t\u1ed1t h\u01a1n, \u0103n u\u1ed1ng v\u1eeba \u0111\u1ee7 no v\u00e0 kh\u00f4ng c\u00f2n th\u00e8m thu\u1ed3ng nh\u1eefng th\u1ee9c \u0103n v\u1eb7t kh\u00f4ng dinh d\u01b0\u1ee1ng. Gi\u1edd sau 3 chi\u1ec1u, m\u00ecnh kh\u00f4ng c\u00f2n c\u1ea3m gi\u00e1c \u0111\u00f3i b\u1ee5ng hay v\u1eadt v\u00e3 ngh\u0129 v\u1ec1 \u0111\u1ed3 \u0103n n\u1eefa. Ch\u1ee9ng t\u1ecf vi\u1ec7c nh\u1ecbn \u0103n d\u1ea7n tr\u1edf th\u00e0nh th\u00f3i quen \u0103n u\u1ed1ng h\u1eb1ng ng\u00e0y c\u1ee7a m\u00ecnh.<\/p><p>V\u1edbi b\u1ea3n t\u00ednh t\u1ef1 k\u1ec9 lu\u1eadt cao n\u00ean m\u1ed9t khi \u0111\u00e3 theo \u0111u\u1ed5i m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng &#8211; t\u1eadp luy\u1ec7n n\u00e0o ph\u00f9 h\u1ee3p l\u00e0 m\u00ecnh s\u1ebd duy tr\u00ec r\u1ea5t d\u00e0i l\u00e2u ch\u1ee9 kh\u00f4ng theo li\u1ec7u tr\u00ecnh ng\u1eafn h\u1ea1n. Ti\u00eau ch\u00ed c\u1ee7a m\u00ecnh l\u00e0 gi\u1eef l\u01b0\u1ee3ng m\u1ee1 \u1ed5n \u0111\u1ecbnh d\u01b0\u1edbi 20%. Hi v\u1ecdng trong th\u1eddi gian s\u1eafp t\u1edbi, khi duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng IF d\u00e0i l\u00e2u, m\u00ecnh s\u1ebd \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau \u0111\u1ec1 ra.<\/p><p>Trong c\u01a1n \u0111\u1ea1i d\u1ecbch, Purna kh\u00f4ng bi\u1ebft l\u00e0m g\u00ec h\u01a1n ngo\u00e0i vi\u1ec7c c\u1ed1 g\u1eafng h\u01b0\u1edbng d\u1eabn yoga th\u1eadt t\u1ed1t cho c\u00e1c b\u1ea1n h\u1ecdc vi\u00ean c\u0169ng nh\u01b0 lan to\u1ea3 n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c \u0111\u1ebfn t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Mong c\u00e1c b\u1ea1n kho\u1ebb m\u1ea1nh, b\u00ecnh an b\u00ean gia \u0111\u00ecnh v\u00e0 ng\u01b0\u1eddi th\u00e2n nh\u00e9.<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u00e0o m\u1ecdi ng\u01b0\u1eddi, M\u1ecdi ng\u01b0\u1eddi \u0111\u00e3 th\u1ef1c h\u00e0nh \u201cIntermittent fasting (IF)\u201d hay ch\u01b0a? Kh\u00f4ng bi\u1ebft k\u1ebft qu\u1ea3 &#8220;nh\u1ecbn \u0103n&#8221; c\u1ee7a m\u1ecdi ng\u01b0\u1eddi th\u1ebf n\u00e0o? V\u1ec1 ph\u1ea7n Purna, sau ba tu\u1ea7n th\u1ef1c hi\u1ec7n IF, c\u01a1 th\u1ec3 \u0111\u00e3 c\u00f3 nh\u1eefng chuy\u1ec3n bi\u1ebfn v\u00f4 c\u00f9ng r\u00f5 r\u1ec7t theo h\u01b0\u1edbng t\u00edch c\u1ef1c. Quan tr\u1ecdng h\u01a1n, Purna \u0111\u00e3 bi\u1ebfn vi\u1ec7c&#8230;<\/p>","protected":false},"author":446664,"featured_media":18670,"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":[16,86],"tags":[],"class_list":["post-18669","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","category-tam-su"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"},{"value":86,"label":"T\u00e2m s\u1ef1"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2021\/06\/Boracay-Nov-2014-00015-900x484.jpg",900,484,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/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":86,"name":"T\u00e2m s\u1ef1","slug":"tam-su","term_group":0,"term_taxonomy_id":86,"taxonomy":"category","description":"","parent":0,"count":72,"filter":"raw","cat_ID":86,"category_count":72,"category_description":"","cat_name":"T\u00e2m s\u1ef1","category_nicename":"tam-su","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18669","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/comments?post=18669"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18669\/revisions"}],"predecessor-version":[{"id":18673,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18669\/revisions\/18673"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/18670"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=18669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=18669"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=18669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}