{ "id": 62268, "date": "2026-03-02T09:24:29", "date_gmt": "2026-03-02T02:24:29", "guid": { "rendered": "https:\/\/hbbgroup.net\/6-bua-sang-che-bien-trong-15-phut-khong-lam-tang-duong-huyet\/" }, "modified": "2026-03-02T09:24:29", "modified_gmt": "2026-03-02T02:24:29", "slug": "6-bua-sang-che-bien-trong-15-phut-khong-lam-tang-duong-huyet", "status": "publish", "type": "post", "link": "https:\/\/hbbgroup.net\/en_us\/6-bua-sang-che-bien-trong-15-phut-khong-lam-tang-duong-huyet\/", "title": { "rendered": "6 b\u1eefa s\u00e1ng ch\u1ebf bi\u1ebfn trong 15 ph\u00fat, kh\u00f4ng l\u00e0m t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft" }, "content": { "rendered": "

M\u1ea5t kho\u1ea3ng 15 ph\u00fat \u0111\u1ec3 rang \u0111\u1eadu g\u00e0, lu\u1ed9c tr\u1ee9ng v\u00e0 tr\u1ed9n v\u1edbi rau ho\u1eb7c xay sinh t\u1ed1 t\u00e1o gi\u00fap ng\u01b0\u1eddi ti\u1ec3u \u0111\u01b0\u1eddng c\u00f3 b\u1eefa s\u00e1ng ngon mi\u1ec7ng, no l\u00e2u, cung c\u1ea5p nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

\u0110\u1eadu g\u00e0 rang<\/strong><\/p>\n

\u0110\u1eadu g\u00e0 l\u00e0 ngu\u1ed3n protein th\u1ef1c v\u1eadt d\u1ed3i d\u00e0o, v\u1ecb gi\u00f2n b\u00e9o nh\u1eb9 kh\u00f4ng g\u00e2y ng\u00e1n. Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft (GI) c\u1ee7a \u0111\u1eadu g\u00e0 th\u1ea5p, h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao v\u00e0 protein d\u1ed3i d\u00e0o, kh\u00f4ng l\u00e0m t\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 lu\u1ed9c \u0111\u1eadu g\u00e0, tr\u1ed9n v\u1edbi ch\u00fat d\u1ea7u \u00f4 liu, sau \u0111\u00f3 rang trong l\u00f2 n\u01b0\u1edbng ho\u1eb7c n\u1ed3i chi\u00ean kh\u00f4ng d\u1ea7u trong 10 ph\u00fat. Kh\u00f4ng chi\u00ean ho\u1eb7c rang v\u1edbi nhi\u1ec1u d\u1ea7u v\u00ec l\u00e0m t\u0103ng ch\u1ea5t b\u00e9o v\u00e0 calo, d\u1ec5 l\u00e0m t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n

B\u01a1 \u0111\u1eadu ph\u1ed9ng v\u1edbi chu\u1ed1i<\/strong><\/p>\n

M\u00f3n n\u00e0y ch\u1ec9 m\u1ea5t ch\u01b0a \u0111\u1ebfn 5 ph\u00fat nh\u01b0ng gi\u00fap b\u1ea1n no l\u00e2u, kh\u00f4ng l\u00e0m t\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u<\/a>. C\u1eaft m\u1ed9t qu\u1ea3 chu\u1ed1i th\u00e0nh hai l\u00e1t, ph\u1ebft m\u1ed9t \u00edt b\u01a1 \u0111\u1eadu ph\u1ed9ng gi\u1eefa hai l\u00e1t, r\u1ed3i \u00e9p ch\u00fang l\u1ea1i v\u1edbi nhau nh\u01b0 m\u1ed9t chi\u1ebfc b\u00e1nh sandwich nh\u1ecf. S\u1ef1 k\u1ebft h\u1ee3p n\u00e0y gi\u00e0u protein, kali v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, g\u00f3p ph\u1ea7n gi\u1ea3m th\u00e8m ng\u1ecdt \u0111\u1ed3ng th\u1eddi cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh. Ng\u01b0\u1eddi b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng n\u00ean ch\u1ecdn lo\u1ea1i chu\u1ed1i v\u1eeba ch\u00edn t\u1edbi \u0111\u1ec3 gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean.<\/p>\n

<\/p>\n
\"B\u01a1 <\/picture><\/div>
\n

B\u01a1 \u0111\u1eadu ph\u1ed9ng gi\u00e0u protein. \u1ea2nh: Anh Chi<\/em><\/p>\n<\/figcaption><\/figure>\n

Salad tr\u1ee9ng<\/strong><\/p>\n

Tr\u1ee9ng gi\u00e0u protein l\u00e0nh m\u1ea1nh, l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c no. \u0102n m\u1ed9t qu\u1ea3 tr\u1ee9ng m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u protein h\u00e0ng ng\u00e0y c\u1ee7a c\u01a1 th\u1ec3. Tuy nhi\u00ean, ng\u01b0\u1eddi b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng<\/a> ch\u1ec9 n\u00ean \u0103n 3-4 qu\u1ea3 m\u1ed7i tu\u1ea7n \u0111\u1ec3 ki\u1ec3m so\u00e1t ch\u1ec9 s\u1ed1 cholesterol. B\u1ea1n c\u00f3 th\u1ec3 l\u00e0m salad tr\u1ee9ng v\u1edbi c\u00e0 chua bi, tr\u1ed9n th\u00eam \u00edt h\u1ea1t ho\u1eb7c tr\u1ee9ng lu\u1ed9c k\u00e8m n\u1eeda qu\u1ea3 b\u01a1 cho b\u1eefa s\u00e1ng gi\u00fap t\u0103ng c\u1ea3m gi\u00e1c no l\u00e2u.<\/p>\n

G\u00e0 rau c\u1ee7<\/strong><\/p>\n

G\u00e0 \u00e1p ch\u1ea3o k\u1ebft h\u1ee3p c\u00e0 r\u1ed1t, \u1edbt chu\u00f4ng h\u1ed7 tr\u1ee3 b\u1ed5 sung protein n\u1ea1c, ch\u1ea5t x\u01a1 v\u00e0 c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a c\u00f3 l\u1ee3i cho ng\u01b0\u1eddi b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng. B\u1eefa s\u00e1ng nh\u1eb9 nh\u00e0ng k\u1ebft h\u1ee3p gi\u1eefa ch\u1ea5t x\u01a1, protein v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, h\u1ea1n ch\u1ebf \u0103n qu\u00e1 nhi\u1ec1u v\u00e0o bu\u1ed5i tr\u01b0a v\u00e0 t\u1ed1i, t\u1eeb \u0111\u00f3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft<\/a> t\u1ed1t h\u01a1n. B\u1ea1n n\u00ean r\u1eeda s\u1ea1ch g\u00e0 v\u00e0 rau v\u00e0o bu\u1ed5i t\u1ed1i, c\u1eaft m\u1ecfng mi\u1ebfng \u1ee9c g\u00e0 v\u00e0 \u00e1p ch\u1ea3o trong 10 ph\u00fat v\u00e0o bu\u1ed5i s\u00e1ng \u0111\u1ec3 th\u01b0\u1edfng th\u1ee9c.<\/p>\n

Sinh t\u1ed1 gi\u00e0u protein<\/strong><\/p>\n

Xay nhuy\u1ec5n s\u1eefa chua Hy L\u1ea1p, m\u1ed9t s\u1ed1 lo\u1ea1i h\u1ea1t ho\u1eb7c s\u1eefa t\u01b0\u01a1i v\u1edbi rau ho\u1eb7c t\u00e1o k\u00e8m b\u01a1 \u0111\u1eadu ph\u1ed9ng v\u1eeba t\u0103ng c\u01b0\u1eddng vitamin, kho\u00e1ng ch\u1ea5t, vitamin cho c\u01a1 th\u1ec3, \u00edt \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. B\u1eaft \u0111\u1ea7u bu\u1ed5i s\u00e1ng b\u1eb1ng th\u1ee9c u\u1ed1ng n\u00e0y ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi c\u00f3 th\u00f3i quen t\u1eadp luy\u1ec7n bu\u1ed5i s\u00e1ng. B\u1edfi protein th\u00fac \u0111\u1ea9y ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n, t\u0103ng c\u01a1.<\/p>\n

Gi\u00e1 x\u00e0o th\u1ecbt n\u1ea1c <\/strong><\/p>\n

K\u1ebft h\u1ee3p gi\u00e1 \u0111\u1ed7 xanh x\u00e0o v\u1edbi h\u00e0nh t\u00e2y, c\u00e0 chua, d\u01b0a chu\u1ed9t v\u00e0 \u00edt th\u1ecbt n\u1ea1c v\u1eeba cung c\u1ea5p ch\u1ea5t x\u01a1, protein n\u1ea1c v\u1eeba b\u1ed5 sung ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh. M\u00f3n \u0103n n\u00e0y c\u1ea7n ch\u01b0a \u0111\u1ebfn 10 ph\u00fat \u0111\u1ec3 chu\u1ea9n b\u1ecb v\u00e0 ch\u1ebf bi\u1ebfn, ph\u00f9 h\u1ee3p cho b\u1eefa s\u00e1ng c\u1ee7a ng\u01b0\u1eddi b\u1eadn r\u1ed9n. N\u00ean ch\u1ecdn d\u1ea7u \u00f4 liu \u0111\u1ec3 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o n\u1ea1p v\u00e0o, tr\u00e1nh l\u00e0m t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft, x\u00e0o v\u1eeba ch\u00edn t\u1edbi v\u00e0 d\u00f9ng d\u1ea7u th\u1ef1c v\u1eadt thay v\u00ec m\u1ee1 \u0111\u1ed9ng v\u1eadt.<\/p>\n

B\u00ean c\u1ea1nh ch\u1ecdn m\u00f3n \u0103n s\u00e1ng, ng\u01b0\u1eddi ti\u1ec3u \u0111\u01b0\u1eddng n\u00ean \u01b0u ti\u00ean u\u1ed1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc \u1ea5m v\u00e0o bu\u1ed5i s\u00e1ng, \u0111i b\u1ed9 ho\u1eb7c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, th\u01b0 gi\u00e3n g\u00f3p ph\u1ea7n duy tr\u00ec \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh trong ng\u00e0y.<\/p>\n

Anh Chi<\/strong> (Theo Healthshots<\/em>)<\/p>\n

<\/span><\/p>\n

\u0110\u1ed9c gi\u1ea3 \u0111\u1eb7t c\u00e2u h\u1ecfi v\u1ec1 b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng t\u1ea1i \u0111\u00e2y<\/a> \u0111\u1ec3 b\u00e1c s\u0129 gi\u1ea3i \u0111\u00e1p<\/p>", "protected": false }, "excerpt": { "rendered": "

M\u1ea5t kho\u1ea3ng 15 ph\u00fat \u0111\u1ec3 rang \u0111\u1eadu g\u00e0, lu\u1ed9c tr\u1ee9ng v\u00e0 tr\u1ed9n v\u1edbi rau ho\u1eb7c xay sinh t\u1ed1 t\u00e1o gi\u00fap […]<\/p>", "protected": false }, "author": 5, "featured_media": 62269, "comment_status": "open", "ping_status": "open", "sticky": false, "template": "", "format": "standard", "meta": { "_acf_changed": false, "footnotes": "" }, "categories": [ 94 ], "tags": [], "class_list": [ "post-62268", "post", "type-post", "status-publish", "format-standard", "has-post-thumbnail", "hentry", "category-tin-tuc-trong-nuoc" ], "acf": [], "_links": { "self": [ { "href": "https:\/\/hbbgroup.net\/en_us\/wp-json\/wp\/v2\/posts\/62268", "targetHints": { "allow": [ "GET" ] } } ], "collection": [ { "href": "https:\/\/hbbgroup.net\/en_us\/wp-json\/wp\/v2\/posts" } ], "about": [ { "href": "https:\/\/hbbgroup.net\/en_us\/wp-json\/wp\/v2\/types\/post" } ], "author": [ { "embeddable": true, "href": "https:\/\/hbbgroup.net\/en_us\/wp-json\/wp\/v2\/users\/5" } ], "replies": [ { "embeddable": true, "href": "https:\/\/hbbgroup.net\/en_us\/wp-json\/wp\/v2\/comments?post=62268" } ], "version-history": [ { "count": 0, "href": "https:\/\/hbbgroup.net\/en_us\/wp-json\/wp\/v2\/posts\/62268\/revisions" } ], "wp:featuredmedia": [ { "embeddable": true, "href": "https:\/\/hbbgroup.net\/en_us\/wp-json\/wp\/v2\/media\/62269" } ], "wp:attachment": [ { "href": "https:\/\/hbbgroup.net\/en_us\/wp-json\/wp\/v2\/media?parent=62268" } ], "wp:term": [ { "taxonomy": "category", "embeddable": true, "href": "https:\/\/hbbgroup.net\/en_us\/wp-json\/wp\/v2\/categories?post=62268" }, { "taxonomy": "post_tag", "embeddable": true, "href": "https:\/\/hbbgroup.net\/en_us\/wp-json\/wp\/v2\/tags?post=62268" } ], "curies": [ { "name": "wp", "href": "https:\/\/api.w.org\/{rel}", "templated": true } ] } }