{"id":29356,"date":"2026-09-15T13:15:00","date_gmt":"2026-09-15T06:15:00","guid":{"rendered":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/?p=29356"},"modified":"2026-09-15T17:20:15","modified_gmt":"2026-09-15T10:20:15","slug":"che-do-an-cho-dan-van-phong-ngoi-nhieu","status":"publish","type":"post","link":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/goc-ky-nang\/che-do-an-cho-dan-van-phong-ngoi-nhieu","title":{"rendered":"Ch\u1ebf \u0111\u1ed9 \u0103n cho d\u00e2n v\u0103n ph\u00f2ng ng\u1ed3i nhi\u1ec1u: c\u00e2n b\u1eb1ng l\u1ea1i b\u1eefa tr\u01b0a ki\u1ec3u Vi\u1ec7t"},"content":{"rendered":"

T\u00e1m ti\u1ebfng ng\u1ed3i tr\u01b0\u1edbc m\u00e0n h\u00ecnh khi\u1ebfn c\u01a1 th\u1ec3 ti\u00eau hao \u00edt n\u0103ng l\u01b0\u1ee3ng h\u01a1n c\u00f4ng vi\u1ec7c ch\u00e2n tay, trong khi kh\u1ea9u ph\u1ea7n l\u1ea1i \u00edt thay \u0111\u1ed5i theo. V\u00ec v\u1eady, ch\u1ebf \u0111\u1ed9 \u0103n cho d\u00e2n v\u0103n ph\u00f2ng ng\u1ed3i nhi\u1ec1u<\/strong> kh\u00f4ng xoay quanh chuy\u1ec7n ki\u00eang khem kh\u1eaft khe m\u00e0 n\u1eb1m \u1edf c\u00e1ch ch\u1ecdn m\u00f3n, chia b\u1eefa v\u00e0 u\u1ed1ng n\u01b0\u1edbc cho h\u1ee3p v\u1edbi m\u1ed9t ng\u00e0y g\u1ea7n nh\u01b0 t\u0129nh t\u1ea1i.<\/p>\n

\"ch\u1ebf<\/p>\n

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T\u1ed5ng quan nhanh<\/strong><\/p>\n

\u2013 Ng\u1ed3i li\u00ean t\u1ee5c l\u00e0m gi\u1ea3m n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao ngo\u00e0i t\u1eadp luy\u1ec7n, n\u00ean kh\u1ea9u ph\u1ea7n c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh theo.<\/p>\n

\u2013 B\u1ed1n th\u00f3i quen ph\u1ed5 bi\u1ebfn \u1edf c\u00f4ng s\u1edf Vi\u1ec7t: b\u1ecf b\u1eefa s\u00e1ng, c\u01a1m tr\u01b0a \u00edt rau, \u0111\u1ed3 u\u1ed1ng ng\u1ecdt bu\u1ed5i chi\u1ec1u, b\u1eefa t\u1ed1i mu\u1ed9n.<\/p>\n

\u2013 M\u00f3n Vi\u1ec7t quen thu\u1ed9c v\u1eabn d\u00f9ng \u0111\u01b0\u1ee3c, v\u1ea5n \u0111\u1ec1 n\u1eb1m \u1edf t\u1ef7 l\u1ec7 rau, ph\u1ea7n tinh b\u1ed9t v\u00e0 n\u01b0\u1edbc b\u00e9o \u0111i k\u00e8m.<\/p>\n

\u2013 Ng\u01b0\u1eddi c\u00f3 b\u1ec7nh n\u1ec1n ho\u1eb7c \u0111ang d\u00f9ng thu\u1ed1c c\u1ea7n theo ch\u1ec9 \u0111\u1ecbnh c\u1ee7a b\u00e1c s\u0129 tr\u01b0\u1edbc khi \u0111\u1ed5i kh\u1ea9u ph\u1ea7n.<\/p>\n<\/div>\n

1. Ng\u1ed3i nhi\u1ec1u t\u00e1m ti\u1ebfng v\u00e0 b\u1ed1n th\u00f3i quen \u0103n u\u1ed1ng \u1edf c\u00f4ng s\u1edf Vi\u1ec7t<\/h2>\n

Ph\u1ea7n n\u0103ng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 d\u00f9ng cho ho\u1ea1t \u0111\u1ed9ng ngo\u00e0i t\u1eadp luy\u1ec7n, gi\u1edbi chuy\u00ean m\u00f4n g\u1ecdi l\u00e0 NEAT (Non-Exercise Activity Thermogenesis), g\u1ed3m \u0111i l\u1ea1i, \u0111\u1ee9ng l\u00ean ng\u1ed3i xu\u1ed1ng, mang v\u00e1c v\u1eb7t v\u00e3nh trong ng\u00e0y. Khi chuy\u1ec3n \u0111\u1ed9ng r\u00fat xu\u1ed1ng c\u00f2n v\u00e0i ch\u1ee5c b\u01b0\u1edbc ch\u00e2n m\u1ed7i gi\u1edd, c\u00f9ng m\u1ed9t su\u1ea5t c\u01a1m s\u1ebd d\u01b0 so v\u1edbi nhu c\u1ea7u th\u1ef1c. Tr\u00ean n\u1ec1n \u0111\u00f3, b\u1ed1n th\u00f3i quen d\u01b0\u1edbi \u0111\u00e2y l\u1eb7p l\u1ea1i m\u1ed7i ng\u00e0y v\u00e0 n\u1ed1i nhau th\u00e0nh m\u1ed9t v\u00f2ng: b\u1ecf b\u1eefa n\u00e0y th\u00ec b\u1eefa sau \u0103n b\u00f9, \u0103n b\u00f9 xong l\u1ea1i bu\u1ed3n ng\u1ee7, bu\u1ed3n ng\u1ee7 th\u00ec t\u00ecm \u0111\u1ed3 u\u1ed1ng ng\u1ecdt.<\/p>\n

\u2013 B\u1ecf b\u1eefa s\u00e1ng v\u00ec d\u1eady mu\u1ed9n, d\u1eabn t\u1edbi c\u01a1n \u0111\u00f3i d\u1ed3n v\u00e0o tr\u01b0a v\u00e0 kh\u1ea9u ph\u1ea7n tr\u01b0a b\u1ecb \u0103n qu\u00e1 tay.<\/p>\n

\u2013 Su\u1ea5t c\u01a1m tr\u01b0a nhi\u1ec1u c\u01a1m v\u00e0 \u0111\u1ea1m chi\u00ean r\u00e1n, trong khi ph\u1ea7n rau ch\u1ec9 l\u00e0 m\u1ed9t ch\u00e9n canh lo\u00e3ng.<\/p>\n

\u2013 Tr\u00e0 s\u1eefa ho\u1eb7c c\u00e0 ph\u00ea s\u1eefa bu\u1ed5i chi\u1ec1u \u0111\u01b0\u1ee3c d\u00f9ng nh\u01b0 li\u1ec1u t\u1ec9nh t\u00e1o, k\u00e9o theo l\u01b0\u1ee3ng \u0111\u01b0\u1eddng \u0111\u00e1ng k\u1ec3.<\/p>\n

\u2013 B\u1eefa t\u1ed1i \u0103n sau ch\u00edn gi\u1edd v\u00ec tan l\u00e0m mu\u1ed9n v\u00e0 k\u1eb9t xe, khi\u1ebfn gi\u1ea5c ng\u1ee7 b\u1ecb \u1ea3nh h\u01b0\u1edfng.<\/p>\n

M\u1ed7i m\u1eaft x\u00edch c\u00f3 th\u1ec3 th\u00e1o ri\u00eang, v\u00e0 th\u00e1o \u0111\u01b0\u1ee3c m\u1ed9t th\u00ec ba m\u1eaft c\u00f2n l\u1ea1i nh\u1eb9 \u0111i theo. \u0102n u\u1ed1ng c\u0169ng ch\u1ec9 l\u00e0 m\u1ed9t n\u1eeda c\u00e2u chuy\u1ec7n, v\u00ec t\u01b0 th\u1ebf ng\u1ed3i v\u00e0 b\u1ed1 tr\u00ed ch\u1ed7 l\u00e0m vi\u1ec7c t\u00e1c \u0111\u1ed9ng t\u1edbi m\u1ee9c v\u1eadn \u0111\u1ed9ng trong ng\u00e0y. B\u00e0i C\u00f4ng th\u00e1i h\u1ecdc Ergonomics cho d\u00e2n v\u0103n ph\u00f2ng<\/a> tr\u00ean CareerLink tr\u00ecnh b\u00e0y c\u00e1ch s\u1eafp x\u1ebfp b\u00e0n gh\u1ebf v\u00e0 m\u00e0n h\u00ecnh \u0111\u1ec3 gi\u1ea3m m\u1ecfi, n\u00ean \u0111\u1ecdc k\u00e8m ph\u1ea7n dinh d\u01b0\u1ee1ng d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n

2. Nguy\u00ean t\u1eafc ph\u1ed1i \u0111\u0129a v\u00e0 v\u00e0i m\u1ed1c tham chi\u1ebfu \u0111\u00e1ng nh\u1edb<\/h2>\n

Vi\u1ec7n Dinh d\u01b0\u1ee1ng Qu\u1ed1c gia thu\u1ed9c B\u1ed9 Y t\u1ebf x\u00e2y d\u1ef1ng th\u00e1p dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd l\u00e0m khung tham chi\u1ebfu cho kh\u1ea9u ph\u1ea7n ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh. \u00c1p d\u1ee5ng v\u00e0o \u0111\u0129a \u0103n h\u1eb1ng ng\u00e0y, nguy\u00ean t\u1eafc g\u1ecdn nh\u1ea5t l\u00e0 rau c\u1ee7 kho\u1ea3ng m\u1ed9t n\u1eeda, nh\u00f3m \u0111\u1ea1m m\u1ed9t ph\u1ea7n t\u01b0 v\u00e0 tinh b\u1ed9t ph\u1ea7n t\u01b0 c\u00f2n l\u1ea1i. V\u1ec1 mu\u1ed1i, T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO) khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh d\u00f9ng d\u01b0\u1edbi 5 gam m\u1ed7i ng\u00e0y, trong khi m\u1ee9c trung b\u00ecnh t\u1ea1i Vi\u1ec7t Nam kho\u1ea3ng 8,1 gam, g\u1ea7n g\u1ea5p \u0111\u00f4i.<\/p>\n

\u0110\u00e2y l\u00e0 khung tham chi\u1ebfu chung cho ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh. Ng\u01b0\u1eddi m\u1eafc ti\u1ec3u \u0111\u01b0\u1eddng, b\u1ec7nh tim m\u1ea1ch, d\u1ea1 d\u00e0y hay b\u1ec7nh th\u1eadn, ph\u1ee5 n\u1eef mang thai v\u00e0 ng\u01b0\u1eddi d\u00f9ng thu\u1ed1c d\u00e0i ng\u00e0y c\u1ea7n theo ch\u1ec9 \u0111\u1ecbnh ri\u00eang c\u1ee7a b\u00e1c s\u0129 \u0111i\u1ec1u tr\u1ecb ho\u1eb7c chuy\u00ean vi\u00ean dinh d\u01b0\u1ee1ng (Dietitian). N\u1ebfu b\u1ea1n quan t\u00e2m t\u1edbi ch\u00ednh l\u0129nh v\u1ef1c n\u00e0y nh\u01b0 m\u1ed9t h\u01b0\u1edbng ngh\u1ec1, c\u00f3 th\u1ec3 xem c\u00e1c tin tuy\u1ec3n d\u1ee5ng vi\u1ec7c l\u00e0m ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe y t\u1ebf<\/a> \u0111ang \u0111\u0103ng tr\u00ean CareerLink \u0111\u1ec3 h\u00ecnh dung y\u00eau c\u1ea7u chuy\u00ean m\u00f4n.<\/p>\n

3. C\u00e2n b\u1eb1ng l\u1ea1i b\u1eefa tr\u01b0a v\u1edbi nh\u1eefng m\u00f3n Vi\u1ec7t quen thu\u1ed9c<\/h2>\n

Kh\u00f4ng c\u1ea7n \u0111\u1ed5i sang \u1ee9c g\u00e0 lu\u1ed9c v\u00e0 salad. Nh\u1eefng m\u00f3n tr\u01b0a quanh v\u0103n ph\u00f2ng v\u1eabn d\u00f9ng \u0111\u01b0\u1ee3c, ch\u1ec9 c\u1ea7n ch\u1ec9nh v\u00e0i chi ti\u1ebft khi g\u1ecdi. B\u1ea3ng d\u01b0\u1edbi g\u1ee3i \u00fd c\u00e1ch c\u00e2n b\u1eb1ng n\u0103m m\u00f3n quen thu\u1ed9c c\u1ee7a d\u00e2n v\u0103n ph\u00f2ng.<\/p>\n\n\n\n\n\n\n\n\n\n
M\u00f3n tr\u01b0a<\/th>\n\u0110i\u1ec3m c\u1ea7n l\u01b0u \u00fd<\/th>\nC\u00e1ch c\u00e2n b\u1eb1ng khi g\u1ecdi m\u00f3n<\/th>\n<\/tr>\n<\/thead>\n
C\u01a1m t\u1ea5m s\u01b0\u1eddn<\/td>\nPh\u1ea7n c\u01a1m l\u1edbn, s\u01b0\u1eddn \u01b0\u1edbp ng\u1ecdt, n\u01b0\u1edbng ch\u00e1y c\u1ea1nh<\/td>\nXin n\u1eeda ph\u1ea7n c\u01a1m, th\u00eam d\u01b0a leo c\u00e0 chua, b\u1edbt n\u01b0\u1edbc m\u1eafm pha<\/td>\n<\/tr>\n
B\u00fan b\u00f2<\/td>\nN\u01b0\u1edbc d\u00f9ng nhi\u1ec1u m\u1ee1 v\u00e0 mu\u1ed1i, gi\u00f2 heo b\u00e9o<\/td>\nCh\u1ecdn ph\u1ea7n n\u1ea1c, \u0103n h\u1ebft rau s\u1ed1ng, ch\u1eeba l\u1edbp n\u01b0\u1edbc b\u00e9o n\u1ed5i tr\u00ean m\u1eb7t<\/td>\n<\/tr>\n
Ph\u1edf<\/td>\nB\u00e1nh ph\u1edf l\u00e0 tinh b\u1ed9t tinh ch\u1ebf, n\u01b0\u1edbc d\u00f9ng m\u1eb7n<\/td>\nG\u1ecdi t\u00e1i n\u1ea1m \u00edt b\u00e1nh, th\u00eam gi\u00e1 tr\u1ee5ng, gi\u1ea3m t\u01b0\u01a1ng \u0111en v\u00e0 t\u01b0\u01a1ng \u1edbt<\/td>\n<\/tr>\n
C\u01a1m v\u0103n ph\u00f2ng \u0111\u1eb7t theo su\u1ea5t<\/td>\nC\u01a1m nhi\u1ec1u, m\u00f3n m\u1eb7n chi\u00ean r\u00e1n, canh \u00edt c\u00e1i<\/td>\nB\u00e1o gi\u1ea3m c\u01a1m khi \u0111\u1eb7t, mang th\u00eam h\u1ed9p rau lu\u1ed9c ho\u1eb7c tr\u00e1i c\u00e2y b\u00f9 ch\u1ea5t x\u01a1<\/td>\n<\/tr>\n
B\u00e1nh m\u00ec th\u1ecbt<\/td>\nV\u1ecf b\u00e1nh tr\u1eafng, pa t\u00ea v\u00e0 b\u01a1 nhi\u1ec1u b\u00e9o<\/td>\nCh\u1ecdn nh\u00e2n th\u1ecbt n\u01b0\u1edbng ho\u1eb7c tr\u1ee9ng, th\u00eam \u0111\u1ed3 chua v\u00e0 rau, b\u1edbt s\u1ed1t b\u01a1<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

N\u0103m g\u1ee3i \u00fd tr\u00ean c\u00f9ng m\u1ed9t h\u01b0\u1edbng: gi\u1eef m\u00f3n quen, gi\u1ea3m tinh b\u1ed9t tinh ch\u1ebf, t\u0103ng rau v\u00e0 b\u1edbt n\u01b0\u1edbc b\u00e9o c\u00f9ng gia v\u1ecb m\u1eb7n. C\u00e1ch n\u00e0y b\u1ec1n h\u01a1n \u0111\u1ed5i h\u1eb3n th\u1ef1c \u0111\u01a1n, v\u00ec kh\u00f4ng t\u00e1ch b\u1ea1n kh\u1ecfi b\u1eefa tr\u01b0a chung v\u1edbi \u0111\u1ed3ng nghi\u1ec7p.<\/p>\n

4. V\u00ec sao hay bu\u1ed3n ng\u1ee7 sau b\u1eefa tr\u01b0a v\u00e0 \u0103n th\u1ebf n\u00e0o cho \u0111\u1ee1<\/h2>\n

C\u01a1n bu\u1ed3n ng\u1ee7 \u0111\u1ea7u gi\u1edd chi\u1ec1u c\u00f3 m\u1ed9t ph\u1ea7n nguy\u00ean nh\u00e2n n\u1eb1m ngay trong \u0111\u0129a c\u01a1m. B\u1eefa nhi\u1ec1u tinh b\u1ed9t tinh ch\u1ebf nh\u01b0 c\u01a1m tr\u1eafng, b\u00e1nh ph\u1edf hay b\u00e1nh m\u00ec tr\u1eafng ti\u00eau h\u00f3a nhanh, \u0111\u1ea9y \u0111\u01b0\u1eddng huy\u1ebft l\u00ean cao r\u1ed3i h\u1ea1 xu\u1ed1ng, k\u00e9o theo c\u1ea3m gi\u00e1c u\u1ec3 o\u1ea3i, m\u1ea5t t\u1eadp trung. Nh\u1ecbp sinh h\u1ecdc v\u1ed1n c\u00f3 qu\u00e3ng tr\u0169ng t\u1ec9nh t\u00e1o \u0111\u1ea7u gi\u1edd chi\u1ec1u, n\u00ean hai y\u1ebfu t\u1ed1 c\u1ed9ng l\u1ea1i khi\u1ebfn bu\u1ed5i chi\u1ec1u tr\u00f4i qua n\u1eb7ng n\u1ec1.<\/p>\n

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C\u00e1ch \u0103n c\u00f3 th\u1ec3 kh\u00f4ng x\u00f3a h\u1ebft c\u01a1n tr\u0169ng \u0111\u1ea7u gi\u1edd chi\u1ec1u, nh\u01b0ng gi\u1ea3m \u0111\u01b0\u1ee3c ph\u1ea7n do kh\u1ea9u ph\u1ea7n g\u00e2y ra th\u00ec bu\u1ed5i chi\u1ec1u nh\u1eb9 \u0111i th\u1ea5y r\u00f5.<\/em><\/p>\n<\/blockquote>\n

Ba \u0111i\u1ec1u ch\u1ec9nh \u0111\u00e1ng th\u1eed: \u0103n rau v\u00e0 \u0111\u1ea1m tr\u01b0\u1edbc r\u1ed3i m\u1edbi t\u1edbi tinh b\u1ed9t, gi\u1ea3m kho\u1ea3ng m\u1ed9t ph\u1ea7n ba l\u01b0\u1ee3ng c\u01a1m, v\u00e0 \u0111i b\u1ed9 n\u0103m t\u1edbi m\u01b0\u1eddi ph\u00fat sau khi \u0103n. N\u1ebfu c\u1ea7n ngh\u1ec9, ch\u1ee3p m\u1eaft m\u01b0\u1eddi l\u0103m t\u1edbi hai m\u01b0\u01a1i ph\u00fat h\u1ee3p l\u00fd h\u01a1n l\u00e0 n\u1ea1p th\u00eam \u0111\u1ed3 u\u1ed1ng ng\u1ecdt.<\/p>\n

5. U\u1ed1ng n\u01b0\u1edbc v\u00e0 c\u00e0 ph\u00ea trong nh\u1ecbp m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c<\/h2>\n

Ng\u1ed3i ph\u00f2ng m\u00e1y l\u1ea1nh l\u00e0m c\u01a1 th\u1ec3 m\u1ea5t n\u01b0\u1edbc \u00e2m th\u1ea7m m\u00e0 \u00edt khi th\u1ea5y kh\u00e1t. M\u1ee9c tham chi\u1ebfu cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 l\u00e0 kho\u1ea3ng 1,5 t\u1edbi 2 l\u00edt m\u1ed7i ng\u00e0y, t\u00ednh c\u1ea3 n\u01b0\u1edbc trong canh v\u00e0 tr\u00e1i c\u00e2y. C\u00e1ch d\u1ec5 duy tr\u00ec l\u00e0 \u0111\u1ec3 b\u00ecnh n\u01b0\u1edbc tr\u00ean b\u00e0n v\u00e0 chia m\u1ed1c theo bu\u1ed5i, thay v\u00ec u\u1ed1ng d\u1ed3n cu\u1ed1i ng\u00e0y.<\/p>\n

V\u1edbi c\u00e0 ph\u00ea, caffeine t\u1ed3n t\u1ea1i kh\u00e1 l\u00e2u, th\u1eddi gian b\u00e1n th\u1ea3i trung b\u00ecnh kho\u1ea3ng n\u0103m gi\u1edd. M\u1ed9t ly u\u1ed1ng l\u00fac b\u1ed1n gi\u1edd chi\u1ec1u v\u1eabn c\u00f2n t\u00e1c d\u1ee5ng l\u00fac ch\u00edn gi\u1edd t\u1ed1i, g\u00f3p ph\u1ea7n g\u00e2y kh\u00f3 ng\u1ee7. M\u1ed1c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng l\u00e0 d\u1eebng c\u00e0 ph\u00ea sau hai gi\u1edd chi\u1ec1u.<\/p>\n

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L\u01b0u \u00fd<\/strong><\/p>\n

\u2013 Tr\u00e0 s\u1eefa v\u00e0 c\u00e0 ph\u00ea s\u1eefa bu\u1ed5i chi\u1ec1u n\u00ean xem l\u00e0 m\u00f3n ng\u1ecdt trong ng\u00e0y, kh\u00f4ng ph\u1ea3i n\u01b0\u1edbc b\u00f9 cho c\u01a1 th\u1ec3.<\/p>\n

\u2013 Ng\u01b0\u1eddi nh\u1ea1y c\u1ea3m v\u1edbi caffeine ho\u1eb7c c\u00f3 v\u1ea5n \u0111\u1ec1 d\u1ea1 d\u00e0y n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi u\u1ed1ng c\u00e0 ph\u00ea h\u1eb1ng ng\u00e0y.<\/p>\n

\u2013 Nh\u1ecbn \u0103n k\u00e9o d\u00e0i hay c\u1eaft h\u1eb3n m\u1ed9t nh\u00f3m th\u1ef1c ph\u1ea9m l\u00e0 c\u00e1ch c\u1ef1c \u0111oan, kh\u00f4ng n\u00ean t\u1ef1 \u00e1p d\u1ee5ng.<\/p>\n<\/div>\n

\"ch\u1ebf<\/p>\n

6. Chu\u1ea9n b\u1ecb \u0111\u1ed3 \u0103n mang \u0111i l\u00e0m cho ng\u01b0\u1eddi b\u1eadn<\/h2>\n

Mang c\u01a1m \u0111i l\u00e0m hay th\u1ea5t b\u1ea1i v\u00ec ng\u01b0\u1eddi ta h\u00ecnh dung n\u00f3 nh\u01b0 vi\u1ec7c n\u1ea5u n\u01b0\u1edbng c\u00f4ng phu m\u1ed7i t\u1ed1i. Th\u1ef1c t\u1ebf, nguy\u00ean t\u1eafc ch\u1ec9 m\u1ed9t d\u00f2ng: m\u1ed7i h\u1ed9p g\u1ed3m ba ph\u1ea7n rau, \u0111\u1ea1m v\u00e0 tinh b\u1ed9t, trong \u0111\u00f3 rau chi\u1ebfm ph\u1ea7n l\u1edbn th\u1ec3 t\u00edch. N\u1ea5u m\u1ed9t l\u1ea7n t\u1ed1i ch\u1ee7 nh\u1eadt cho hai t\u1edbi ba ng\u00e0y l\u00e0 \u0111\u1ee7.<\/p>\n

Ng\u0103n b\u00e0n n\u00ean c\u00f3 s\u1eb5n v\u00e0i m\u00f3n \u0103n v\u1eb7t ch\u1eb7n c\u01a1n \u0111\u00f3i b\u1ed1n gi\u1edd chi\u1ec1u. L\u1ef1a ch\u1ecdn g\u1ecdn nh\u1eb9 g\u1ed3m h\u1ea1t \u0111i\u1ec1u v\u00e0 h\u1ea1nh nh\u00e2n kh\u00f4ng t\u1ea9m mu\u1ed1i, tr\u00e1i c\u00e2y t\u01b0\u01a1i, s\u1eefa chua kh\u00f4ng \u0111\u01b0\u1eddng, ho\u1eb7c m\u1ed9t qu\u1ea3 tr\u1ee9ng lu\u1ed9c.<\/p>\n

\n

L\u1eddi khuy\u00ean<\/strong><\/p>\n

\u2013 Chia h\u1ed9p theo kh\u1ea9u ph\u1ea7n m\u1ed9t b\u1eefa ngay khi n\u1ea5u \u0111\u1ec3 s\u00e1ng ra ch\u1ec9 vi\u1ec7c l\u1ea5y v\u00e0 \u0111i.<\/p>\n

\u2013 \u0110\u1ec3 ph\u1ea7n h\u1ea1t v\u00e0o h\u0169 nh\u1ecf c\u1ee1 m\u1ed9t n\u1eafm tay, tr\u00e1nh \u0111\u1eb7t nguy\u00ean t\u00fai l\u1edbn tr\u00ean b\u00e0n l\u00e0m vi\u1ec7c.<\/p>\n

\u2013 \u0110\u1ed5i t\u1eebng th\u00f3i quen m\u1ed9t trong hai tu\u1ea7n, thay v\u00ec s\u1eeda c\u1ea3 b\u1ed1n b\u1eefa c\u00f9ng l\u00fac r\u1ed3i b\u1ecf cu\u1ed9c.<\/p>\n<\/div>\n

7. C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n

1. D\u00e2n v\u0103n ph\u00f2ng ng\u1ed3i nhi\u1ec1u c\u00f3 c\u1ea7n b\u1ecf h\u1eb3n c\u01a1m tr\u1eafng kh\u00f4ng?<\/em><\/strong><\/p>\n

Kh\u00f4ng c\u1ea7n b\u1ecf h\u1eb3n. V\u1ea5n \u0111\u1ec1 n\u1eb1m \u1edf kh\u1ea9u ph\u1ea7n v\u00e0 th\u1ee9 t\u1ef1 \u0103n. Gi\u1ea3m l\u01b0\u1ee3ng c\u01a1m, \u0103n k\u00e8m nhi\u1ec1u rau v\u00e0 \u0111\u1ea1m, ho\u1eb7c \u0111\u1ed5i m\u1ed9t ph\u1ea7n sang g\u1ea1o l\u1ee9t, khoai lang, y\u1ebfn m\u1ea1ch l\u00e0 c\u00e1ch nh\u1eb9 nh\u00e0ng h\u01a1n vi\u1ec7c c\u1eaft b\u1ecf.<\/p>\n

2. \u0102n t\u1ed1i mu\u1ed9n sau khi tan l\u00e0m th\u00ec n\u00ean x\u1eed l\u00fd th\u1ebf n\u00e0o?<\/em><\/strong><\/p>\n

Khi tan l\u00e0m mu\u1ed9n l\u00e0 chuy\u1ec7n th\u01b0\u1eddng xuy\u00ean, c\u00e1ch xoay x\u1edf l\u00e0 \u0103n b\u1eefa nh\u1eb9 kho\u1ea3ng n\u0103m gi\u1edd chi\u1ec1u t\u1ea1i v\u0103n ph\u00f2ng, r\u1ed3i v\u1ec1 nh\u00e0 \u0103n ph\u1ea7n c\u00f2n l\u1ea1i g\u1ecdn h\u01a1n, tr\u00e1nh c\u01a1n \u0111\u00f3i d\u1ed3n khi\u1ebfn b\u1eefa t\u1ed1i qu\u00e1 nhi\u1ec1u v\u00e0 qu\u00e1 s\u00e1t gi\u1edd ng\u1ee7.<\/p>\n

3. Ng\u1ed3i nhi\u1ec1u m\u00e0 ch\u1ec9 \u0111i\u1ec1u ch\u1ec9nh \u0103n u\u1ed1ng, kh\u00f4ng v\u1eadn \u0111\u1ed9ng, c\u00f3 \u0111\u1ee7 kh\u00f4ng?<\/em><\/strong><\/p>\n

\u0102n u\u1ed1ng v\u00e0 v\u1eadn \u0111\u1ed9ng b\u1ed5 tr\u1ee3 cho nhau, kh\u00f3 thay th\u1ebf l\u1eabn nhau. C\u00e1ch kh\u1edfi \u0111\u1ea7u v\u1eeba s\u1ee9c l\u00e0 \u0111\u1ee9ng d\u1eady \u0111i l\u1ea1i v\u00e0i ph\u00fat sau m\u1ed7i gi\u1edd l\u00e0m vi\u1ec7c, k\u1ebft h\u1ee3p \u0111i b\u1ed9 ng\u1eafn sau b\u1eefa tr\u01b0a.<\/p>\n

Ng\u1ed3i b\u00e0n gi\u1ea5y t\u00e1m ti\u1ebfng l\u00e0 \u0111i\u1ec1u ki\u1ec7n kh\u00f3 thay \u0111\u1ed5i, nh\u01b0ng c\u00e1ch \u0103n trong t\u00e1m ti\u1ebfng \u0111\u00f3 n\u1eb1m trong t\u1ea7m tay m\u1ed7i ng\u01b0\u1eddi. M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n cho d\u00e2n v\u0103n ph\u00f2ng ng\u1ed3i nhi\u1ec1u<\/strong> \u0111i \u0111\u01b0\u1ee3c \u0111\u01b0\u1eddng d\u00e0i th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u t\u1eeb \u0111i\u1ec1u ch\u1ec9nh nh\u1ecf: b\u1edbt c\u01a1m tr\u01b0a, th\u00eam rau, d\u1eddi ly c\u00e0 ph\u00ea v\u1ec1 bu\u1ed5i s\u00e1ng v\u00e0 tr\u1eef s\u1eb5n v\u00e0i m\u00f3n l\u00e0nh m\u1ea1nh trong ng\u0103n b\u00e0n. L\u00e0m t\u1eebng b\u01b0\u1edbc, c\u01a1 th\u1ec3 s\u1ebd ph\u1ea3n h\u1ed3i trong v\u00e0i tu\u1ea7n.<\/p>\n

N\u1ed9i dung trong b\u00e0i mang t\u00ednh tham kh\u1ea3o cho ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh kh\u1ecfe m\u1ea1nh, kh\u00f4ng thay th\u1ebf ch\u1ea9n \u0111o\u00e1n, t\u01b0 v\u1ea5n hay ch\u1ec9 \u0111\u1ecbnh c\u1ee7a b\u00e1c s\u0129 v\u00e0 chuy\u00ean gia dinh d\u01b0\u1ee1ng. Ng\u01b0\u1eddi c\u00f3 b\u1ec7nh n\u1ec1n, ph\u1ee5 n\u1eef mang thai ho\u1eb7c ng\u01b0\u1eddi \u0111ang d\u00f9ng thu\u1ed1c n\u00ean trao \u0111\u1ed5i v\u1edbi c\u01a1 s\u1edf y t\u1ebf tr\u01b0\u1edbc khi thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n.<\/em><\/p>\n

Minh An<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

T\u00e1m ti\u1ebfng ng\u1ed3i tr\u01b0\u1edbc m\u00e0n h\u00ecnh khi\u1ebfn c\u01a1 th\u1ec3 ti\u00eau hao \u00edt n\u0103ng l\u01b0\u1ee3ng h\u01a1n c\u00f4ng vi\u1ec7c ch\u00e2n tay, trong khi kh\u1ea9u ph\u1ea7n l\u1ea1i \u00edt …<\/p>\n","protected":false},"author":58,"featured_media":29336,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-29356","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-goc-ky-nang"],"_links":{"self":[{"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/posts\/29356","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/users\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/comments?post=29356"}],"version-history":[{"count":1,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/posts\/29356\/revisions"}],"predecessor-version":[{"id":29357,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/posts\/29356\/revisions\/29357"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/media\/29336"}],"wp:attachment":[{"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/media?parent=29356"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/categories?post=29356"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.careerlink.vn\/cam-nang-viec-lam\/wp-json\/wp\/v2\/tags?post=29356"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}