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Giảm cân nhanh nhờ thường xuyên sử dụng 24 thực phẩm sau

Giảm cân chưa bao giờ là dễ, luyện tập để loại bỏ mỡ thừa đã khó, việc lựa chọn các thực phẩm tự nhiên để hỗ trợ cho luyện tập còn khó hơn. Làm thế nào có thể ăn uống đúng cách để đạt được các mục tiêu “diet” hiệu quả giúp cho bạn có hình thể đẹp nhất hãy cùng https://hmsome.com tìm hiểu nên ăn gì để có 1 thân hình ai cũng mơ ước nhé.

Một trong những nguyên tắc giảm cân nhanh chóng đó là cắt giảm lượng calories bạn nạp trong một ngày, tuy nhiên nếu nạp lượng quá thiếu cũng không tốt cho sức khỏe. Thay vì những phương pháp có thể gây hại cơ thể như: nhịn ăn hay uống thuốc giảm cân thì hãy tự mình tìm và lên thực đơn từ những thực phẩm mà chúng tôi nêu sau đây

Danh sách các thực phẩm giảm cân một cách khoa học nhất có sẵn tại nhà

Đầu tiên ta phải tìm các bài viết nói về cách tính TDEE và hiểu một cách rõ ràng về nó. TDEE (là viết tắt của Total Daily Energy Expenditure) là chỉ số calo cần thiết cho cơ thể trong 1 ngày bao gồm tất cả hoạt động ăn chơi ngủ nghỉ mà bạn có trong ngày.

Điều này ai cũng phải biết, còn chúng tôi ở đây để giúp bạn tạo ra danh sách các loại thực phẩm giảm cân hiệu quả, nhưng bạn phải nhớ rằng chúng ta không phải ăn hết các loại dưới đây, tùy vào từng loại cơ thể hãy ăn kiêng đúng cách nhé.T

1. Trái bơ


  Bơ được coi là loại thực phẩm khá quan trọng khi áp dụng chế độ ăn kiêng giảm mỡ Keto mà nhiều người áp dụng thành công. – Lượng chất béo, xơ và tinh bột dồi dào trong quả bơ cũng sẽ giúp bạn no lâu hơn do cơ thể sẽ cần thời gian để tiêu hóa các chất dinh dưỡng. Nó có thể chống oxy hóa giúp trẻ hóa lại làn da.

2. TÁO

Táo là một loại trái cây được rất nhiều người yêu thích, bên cạnh đó táo còn được xem là một trong những thực phẩm giúp giảm cân một cách thần kỳ.
Trong quả táo còn chứa hàm lượng calo, chất béo và natri thấp nhưng lại giàu chất xơ, các vitamin và khoáng chất cần thiết
Hàm lượng chất xơ phong phú có trong quá táo đem lại cảm giác no lâu hơn. Một trái táo có 70 calo, bạn có thể ăn táo thoải mái mà không sợ tăng cân. Trong táo chứa hàm lượng calo, natri, chất béo thấp nên bạn có thể yên tâm khi có thể ăn nhiều mà không lo mập.

3. Blueberries (trái việt quất)

Blueberry được xem là một trong những loại trái cây có công dụng đốt cháy mỡ và calo rất tốt bởi nó chứa tương đối ít lượng đường và cung cấp rất ít carb so với các loại trái cây khác.
Màu xanh đậm của quả việt quất là một tín hiệu cho thấy chúng rất giàu chất chống oxy hóa
Thực chất, quả việt quất rất mạnh ở việc giảm mỡ vì có nhiều chất xơ, vi ta min, chất chống ô xy hoá, ít calo, và 83% là nước.

4. Bưởi


Ăn bưởi trước hoặc sau mỗi bữa ăn sẽ giúp bạn hạn chế cảm giác thèm ăn và đốt mỡ hiệu quả hơn (Nguồn: Internet)
  • Bưởi giàu chất xơ, nước nhưng lại ít calo nên bổ sung chúng vào thực đơn giảm cân có thể giúp bạn cảm thấy no lâu hơn từ đó giảm lượng thức ăn nạp vào.
  • Bưởi chứa nhiều vitamin C, một số loại enzyme và pectic (một loại chất xơ hòa tan trong nước) nên sử dụng chúng có thể giúp bạn đốt cháy chất béo, hòa tan và đẩy mỡ thừa ra ngoài.
  • Giảm cân bằng bưởi có thể làm ổn định lượng đường trong máu từ đó khiến cơ thể thể sử dụng thực phẩm nạp vào hiệu quả hơn thay vì lưu trữ chúng dưới dạng chất béo.

5. Cam

Các nghiên cứu cho thấy, 100g cam chưa tới hơn 100% nhu cầu về vitamin C của cơ thể trong ngày. Cùng với đó là các loại vitamin A, canxi và chất xơ. Theo đó, 1 cốc nước cam mỗi ngày sẽ giúp giảm thiểu cơn thèm ăn, tránh được việc nạp vào cơ thể quá nhiều đồ ăn và nước cam không có đường là tốt nhất.

6. Cà chua

Cà chua thường được xếp vào nhóm thực phẩm ít calo. Thông thường, trong Cà chua có tới 95% là nước, 5% còn lại là chất xơ, tinh bột và các vitamin khoáng chất.

Lượng dinh dưỡng trong cà chua cũng rất đặc biệt. 100 g cà chua chứa các loại dinh dưỡng cơ bản dưới đây:

– Calories: 18
– Nước: 95%
– Protein: 0.9 g
– Tinh bột: 3.9 g
– Chất xơ: 1.2 g
– Chất béo: 0.2 gram

7. Khoai lang

Trong khoai lang chứa một lượng chất xơ có thể lên men và hòa tan nên có thể cung cấp cho cơ thể một cơ chế tự duy trì và tự điều chỉnh cân nặng một cách tự nhiên. Các chất xơ như pectin không chỉ đem lại hiệu quả trong việc giảm lượng thức ăn mà còn làm tăng hoạt động của các hormone trong cơ thể. Do đó, việc tiêu thụ khoai lang sẽ dẫn đến lượng chất xơ cao hơn, giúp giảm cân hiệu quả.

8. Các loại đậu


Trong 100 gram củ đậu chỉ chứa 35 calo và chứa đầy chất dinh dưỡng, nước và chất xơ, giúp bạn no lâu hơn. Đây cũng là một món ăn nhẹ trên cả tuyệt vời để giảm cảm giác đói và kiềm chế cảm giác thèm ăn, điều này giúp giảm cân hiệu quả.

9. Trứng


Trứng cũng chứa thành phần chất béo nhưng là những chất béo có lợi cho sức khỏe. Trong đó 25% chất béo không bão hòa đơn, 9,4% là không bão hòa đa và 18,1% bắt nguồn từ chất béo no.
Chế độ ăn toàn trứng luộc sẽ giúp bạn giảm cân hiệu quả. Nhưng bạn cũng cần hiểu rằng không có bất cứ công thức nào có thể giúp bạn giảm cân nhanh và lâu dài. Ăn kiêng với trứng thực tế là áp dụng chế độ ăn với lượng calo thấp, được thiết kế để cho kết quả nhanh chóng và không nên dùng để giảm cân lâu dài.

10. Cá hồi


Cá hồi có hàm lượng protein và axit béo omega-3 cao nên có tác dụng làm giảm nguy cơ phân hủy protein cho cơ bắp. Sau khi luyện tập, ăn cá hồi sẽ giúp cải thiện phục hồi các cơ. Vì thế, thường xuyên ăn cá hồi sẽ giúp cơ bắp của bạn săn chắc.

Cá hồi là thực phẩm nằm trong thực đơn giảm cân của các chị em, nhờ cá hồi có chứa chất béo không bão hòa chuỗi đa và hàm lượng protein nạc tạo cảm giác thấy no, 100g cá hồi cung cấp khoảng 180 calo.

11. Cá mòi

Cá mòi rất giàu protein nên giúp ổn định lượng đường huyết trong cơ thể bạn. Khiến bạn có cảm giác no. Chính vì vậy mà cá mòi là thực phẩm lành mạnh dành cho những người muốn giảm cân S

12. Dầu oliu


Dầu ô liu từ lâu đã được ghi nhận là một phần thiết yếu của kế hoạch ăn kiêng. Dầu ô liu rất giàu chất chống oxy hóa và vitamin E, sử dụng dầu ô liu một cách thường xuyên sẽ giúp kiểm soát ham muốn ăn và tiêu hóa thức ăn tốt hơn. Tuy nhiên, cần lưu ý rằng sử dụng hơn 5 muỗng canh dầu ô liu có thể gây hại cho sức khỏe. 

  Dầu ô liu có thể được tiêu thụ mà không cần có các thành phần khác. Uống 1 muỗng canh dầu ô liu trước bữa ăn hoặc làm nước sốt món salad

13. Thịt bò ức gà


Lượng đạm trong ức gà có thể giúp bạn giảm béo toàn thân, giảm mỡ bụng và tăng khối lượng nạc trong cơ thể. Ngoài ra, lượng đạm này giúp giảm calo, hỗ trợ giảm cân vô cùng hiệu quả.


Theo nghiên cứu đánh giá của chuyên gia dinh dưỡng Mỹ, thịt bò là một trong số ít thịt động vật có đầy đủ các chất dinh dưỡng bổ ích cho sức khỏe và là thực phẩm được ưa chuộng nhất trên thế giới. Tăng cường phát triển cơ bắp là một trong những lợi ích lớn nhất từ thịt bò.
Đây là 4 chất rất cần thiết cho quá trình tổng hợp protein, tăng cường sức khỏe và phát triển cơ bắp săn chắc hơn phù hợp cho những ai đang tập thể hình.

14. Chuối

Chuối là một trong những thực phẩm phổ biến, dễ mua, dễ dùng. Nó được xem là loại thực phẩm thân thiện cho những người muốn giảm cân, và thường được dùng như bữa ăn nhẹ trước khi tập thể dục. Trái cây này là kho chứa các vitamin cần thiết, khoáng chất và tinh bột kháng không hòa tan, giúp hạ thấp chỉ số đường huyết, cải thiện quá trình tiêu hóa, và bắt đầu quá trình đốt cháy chất béo.

Loại trái cây này tạo thành một phần của chương trình giảm cân, tuy nhiên không phải một loại thực phẩm là đã giúp bạn giảm cân mà cần tuân thủ chương trình đốt calo. Nhiều chuyên gia tin rằng giảm 10-15% calo có thể giúp giảm cân.

15. Lê

Ăn  có bị mập không? Lê có hàm lượng dưỡng chất, chất xơ cao nhưng lượng calo thấp, trung bình trong 1 trái lê chỉ chứa khoảng 100 calo nên nó không gây mập, ngược lại, nếu biết cách ăn, lê còn giúp bạn giảm béo hiệu quả.

16. Nấm


Theo nhiều nghiên cứu, nấm là loại thực phẩm chứa nhiều vitamin và khoáng chất, giúp cân bằng dinh dưỡng hiệu quả trong quá trình giảm cân. Theo chuyên gia, ăn nấm thường xuyên có thể làm giảm nồng độ triglyceride và các lipoprotein có trong cholesterol xấu một cách rõ rệt.

17. Ớt, tiêu


Việc dùng ớt sẽ giúp đốt cháy calo cũng như hỗ trợ giảm cân rất tốt. Bổ sung thêm ớt vào chế độ dinh dưỡng mỗi ngày sẽ giúp giảm calo nhờ khả năng tăng trao đổi chất. Cụ thể, ớt đỏ có thể giúp cơ thể chuyển đổi thực phẩm thành năng lượng và đốt cháy chất béo hiệu quả.

Do sự hiện diện của một hợp chất được gọi là piperine, hạt tiêu đen có thể giúp tăng cường hiệu suất trao đổi chất và ngăn ngừa sự tích tụ chất béo trong cơ thể. Hợp chất này cũng ngăn ngừa sự hình thành các tế bào mỡ mới, một phản ứng được gọi là adipogenesis làm giảm mỡ bụng.

18. Các loại rau họ cải

Nghiên cứu: Ăn rau họ cải giúp ngăn ngừa ung thư đại trực tràng ...


Bắp cải, củ cải, rau cải ngọt, rau cải chíp, cải thảo, súp lơ… đều là các loại rau thuộc họ cải. Các loại rau họ cải có chứa hàm lượng cao các chất dinh dưỡng nên thường được gọi là “bác sĩ của nhà bếp”.

Chúng có hàm lượng chất xơ cực cao và các loại vitamin rất tốt cho sức khỏe và việc giảm cân. Mặc dù ăn chúng thì sẽ không có cảm giác no lâu nhưng các loại rau này lại có thể giúp thải độc cơ thể cực kỳ tốt và tốt hơn nữa là chúng chứa rất nhiều hợp chất và dưỡng chất chống ung thư.

19. Cải bó xôi

Cải bó xôi: Lợi ích cho sức khỏe, công dụng và giá trị dinh dưỡng!

Các loại rau cải thường có tác dụng giảm cân nhanh, cải bó xôi cũng không ngoại lệ. Nhưng cải bó xôi có những ưu điểm riêng của nó mà không loại rau nào sánh nổi. Đặc thù chất xơ rất nhiều, do đó, cải bó xôi sẽ rất tốt cho hệ tiêu hóa của bạn. Đặc tính mát, cải bó xôi sẽ làm bạn no lâu và vì thế cải bó xôi sẽ hiệu quả hơn khi giúp bạn giảm cân nhanh.

20. Trà xanh

Bật Mí Cách Trị Chàm Sữa Bằng Lá Trà Xanh - Chi tiết

Tác dụng giảm béo của trà xanh là đúng vì trong trà xanh có chứa caffeine và polyphenol, trong đó có catechin là 1 chất chống oxy hóa. Điều này giúp đẩy được quá trình trao đổi chất bên trong cơ thể, giúp cơ thể ngăn được quá trình tích lũy mỡ thừa cũng như sản sinh nhiệt lượng đốt cháy mỡ.

21. Hạt chia

Hạt Chia Là Gì? Giải Đáp Thắc Mắc Hạt Chia Có Phải Hạt É Không?

 Hạt chia có công dụng làm no và rất giàu chất xơ nên có thể khiến bạn no lâu, từ đó, bạn sẽ ăn ít đi. 2 muỗng canh hạt chia có chứa khoảng 10g chất xơ, chiếm khoảng 40% nhu cầu hàng ngày của cơ thể. Một chế độ ăn nhiều chất xơ đã được chứng minh là có thể giúp giảm cân hiệu quả.

22. Đậu phụ

CHIA SẺ: Cách Bảo Quản Đậu Phụ Lâu Ngày Mà Vẫn Tươi Ngon

 Đậu phụ cũng chứa lượng protein cao, nó còn có thể giúp cải thiện sự phục hồi cơ bắp sau một loạt các bài tập thể chất cường độ cao. Với hàm lượng canxi lớn rất tốt cho xương. Nhưng lưu ý là đừng chiên lên nhé vì nó toàn dầu mỡ.

23. Măng tây

Măng tây xào thịt bò và những món măng tây xào giòn ngon, ăn là ghiền

Măng tây có giá trị dinh dưỡng rất cao giúp giảm cân, nó chứa nhiều vitamin A, vitamin B tổng hợp, vitamin C,kali, photpho, kẽm, xenlulo rất tốt cho sức khỏe, mặc dù nó có vị hơi đắng nhưng đó mới chính là yếu tố quan trọng để chuyển hóa chất béo. Vậy nên hãy biến tấu sang các món ăn để dễ ăn hơn nhé.

24. Sữa chua

2 cách làm sữa chua nha đam giảm cân không đắng nhanh, dễ nhất


Giảm cân bằng sữa chua từ lâu đã được xem là tuyệt chiêu “vàng” giúp loại bỏ mỡ thừa, thu gọn vòng bụng hiệu quả, an toàn. Nó chứa rất nhiều probiotic. Các enzym có chứa trong sữa chua sẽ giúp tăng cường hệ miễn dịch, phát triển xương và giảm mỡ. Nhưng phải là sữa chua không đường nhé.


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