{"id":7670,"date":"2025-09-17T11:41:10","date_gmt":"2025-09-17T11:41:10","guid":{"rendered":"https:\/\/onsenaspa.com.vn\/?p=7670"},"modified":"2025-09-22T12:00:41","modified_gmt":"2025-09-22T12:00:41","slug":"mot-trai-bap-luoc-bao-nhieu-calo","status":"publish","type":"post","link":"https:\/\/onsenaspa.com.vn\/en\/mot-trai-bap-luoc-bao-nhieu-calo\/","title":{"rendered":"M\u1ed9t Tr\u00e1i B\u1eafp Lu\u1ed9c Bao Nhi\u00eau Calo? T\u00ecm Hi\u1ec3u Dinh D\u01b0\u1ee1ng V\u00e0 L\u1ee3i \u00cdch"},"content":{"rendered":"<p dir=\"ltr\" data-pm-slice=\"1 1 []\"><em><strong>M&#7897;t tr&aacute;i b&#7855;p lu&#7897;c bao nhi&ecirc;u calo<\/strong> l&agrave; c&acirc;u h&#7887;i &#273;&#432;&#7907;c nhi&#7873;u ng&#432;&#7901;i quan t&acirc;m khi mu&#7889;n th&ecirc;m m&oacute;n &#259;n l&agrave;nh m&#7841;nh n&agrave;y v&agrave;o ch&#7871; &#273;&#7897; dinh d&#432;&#7905;ng. B&#7855;p lu&#7897;c kh&ocirc;ng ch&#7881; th&#417;m ngon m&agrave; c&ograve;n gi&agrave;u ch&#7845;t x&#417;, vitamin, h&#7895; tr&#7907; ti&ecirc;u h&oacute;a v&agrave; ki&#7875;m so&aacute;t c&acirc;n n&#7863;ng. B&agrave;i vi&#7871;t n&agrave;y, <a href=\"https:\/\/onsenaspa.com.vn\/\"><strong>ONSENASPA<\/strong><\/a> s&#7869; gi&#7843;i &#273;&aacute;p chi ti&#7871;t <strong>m&#7897;t tr&aacute;i b&#7855;p lu&#7897;c bao nhi&ecirc;u calo<\/strong>, t&#7915; gi&aacute; tr&#7883; dinh d&#432;&#7905;ng &#273;&#7871;n c&aacute;ch s&#7917; d&#7909;ng h&#7907;p l&yacute; &#273;&#7875; b&#7841;n t&#7853;n h&#432;&#7903;ng m&oacute;n &#259;n n&agrave;y m&agrave; v&#7851;n gi&#7919; &#273;&#432;&#7907;c v&oacute;c d&aacute;ng.<\/em><\/p>\n<h2 dir=\"ltr\" data-pm-slice=\"1 3 []\">M&#7897;t tr&aacute;i b&#7855;p lu&#7897;c bao nhi&ecirc;u calo?<\/h2>\n<p dir=\"ltr\">M&#7895;i tr&aacute;i b&#7855;p lu&#7897;c c&oacute; <strong>177 calo<\/strong>, &iacute;t h&#417;n b&#7855;p n&#432;&#7899;ng (220 calo) nh&#432;ng nhi&#7873;u h&#417;n b&#7855;p ng&#7885;t (85,6 calo) v&agrave; g&#7847;n t&#432;&#417;ng &#273;&#432;&#417;ng b&#7855;p x&agrave;o (150-200 calo). L&#432;&#7907;ng calo &#7845;y b&#7857;ng m&#7897;t b&aacute;t c&#417;m tr&#7855;ng. Thay c&#417;m b&#7857;ng b&#7855;p lu&#7897;c c&oacute; th&#7875; gi&uacute;p b&#7841;n c&#7843;i thi&#7879;n v&oacute;c d&aacute;ng v&agrave; t&#259;ng c&#432;&#7901;ng s&#7913;c kh&#7887;e.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/kenh14cdn.com\/203336854389633024\/2021\/1\/30\/photo-2-16119995881561289783470.jpg\" alt=\"Ng&ocirc; lu&#7897;c &#273;ang s&ocirc;i trong n&#7891;i, v&#7899;i m&agrave;u v&agrave;ng t&#432;&#417;i v&agrave; b&#7885;t n&#432;&#7899;c n&#7893;i tr&ecirc;n b&#7873; m&#7863;t.\" title=\"\"><\/p>\n<p dir=\"ltr\"><em>Tham kh&#7843;o th&ecirc;m<a href=\"https:\/\/onsenaspa.com.vn\/an-quyt-co-noi-mun-khong\/\"><strong> &#258;n Qu&yacute;t C&oacute; N&#7893;i M&#7909;n Kh&ocirc;ng<\/strong><\/a><\/em><\/p>\n<h2 dir=\"ltr\">Th&agrave;nh ph&#7847;n dinh d&#432;&#7905;ng c&#7911;a m&#7897;t qu&#7843; b&#7855;p<\/h2>\n<h3 dir=\"ltr\">Ch&#7845;t x&#417;<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">H&agrave;m l&#432;&#7907;ng t&ugrave;y thu&#7897;c v&agrave;o kh&#7889;i l&#432;&#7907;ng b&#7855;p, kho&#7843;ng 9-15%.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Ch&#7871; bi&#7871;n b&#7855;p c&oacute; th&#7875; l&agrave;m gi&#7843;m ch&#7845;t x&#417; so v&#7899;i b&#7855;p t&#432;&#417;i.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Tinh b&#7897;t (Carb)<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Chi&#7871;m t&#7915; 28-80% tr&#7885;ng l&#432;&#7907;ng kh&ocirc;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">B&#7855;p ng&#7885;t c&oacute; &iacute;t tinh b&#7897;t nh&#432;ng ch&#7913;a 18% &#273;&#432;&#7901;ng, kh&ocirc;ng n&ecirc;n &#259;n th&#432;&#7901;ng xuy&ecirc;n n&#7871;u mu&#7889;n gi&#7843;m c&acirc;n.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Protein<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">T&#7889;i &#273;a 15%, cung c&#7845;p n&#259;ng l&#432;&#7907;ng c&#7847;n thi&#7871;t h&agrave;ng ng&agrave;y.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.nhathuoclongchau.com.vn\/unsafe\/800x0\/filters:quality(95)\/https:\/\/cms-prod.s3-sgn09.fptcloud.com\/bap_bao_nhieu_calo2_eadbce0139.jpg\" alt=\"H&igrave;nh &#7843;nh b&#7855;p ng&ocirc; v&#7899;i th&ocirc;ng tin dinh d&#432;&#7905;ng: 88 calo, 1.4g ch&#7845;t b&eacute;o, 2g ch&#7845;t x&#417;, 19g carbs, 3.3g protein.\" title=\"\"><\/p>\n<h3 dir=\"ltr\">D&#7847;u ng&ocirc;<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Ch&#7913;a Phytosterol, ch&#7845;t b&eacute;o b&atilde;o h&ograve;a, v&agrave; Vitamin E, gi&uacute;p l&agrave;m s&aacute;ng da v&agrave; ch&#7889;ng l&atilde;o h&oacute;a s&#7899;m.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Vitamin v&agrave; kho&aacute;ng ch&#7845;t<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Bao g&#7891;m Vitamin A, B, D v&agrave; c&aacute;c kho&aacute;ng ch&#7845;t vi l&#432;&#7907;ng, mang l&#7841;i nhi&#7873;u l&#7907;i &iacute;ch s&#7913;c kh&#7887;e.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">C&aacute;c h&#7907;p ch&#7845;t th&#7921;c v&#7853;t<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Axit ferulic, Anthocyanins, Zeaxanthin, Axit phytic: Ch&#7889;ng l&atilde;o h&oacute;a, c&#7843;i thi&#7879;n th&#7883; l&#7921;c, h&#7895; tr&#7907; h&#7845;p th&#7909; k&#7869;m v&agrave; s&#7855;t.<\/p>\n<\/li>\n<\/ul>\n<h2 dir=\"ltr\">&#258;n b&#7855;p lu&#7897;c c&oacute; gi&uacute;p gi&#7843;m c&acirc;n kh&ocirc;ng?<\/h2>\n<p dir=\"ltr\">Trong 100g b&#7855;p lu&#7897;c c&oacute; <strong>96 calo<\/strong>, <strong>2,4g ch&#7845;t x&#417;<\/strong>, v&agrave; <strong>73% n&#432;&#7899;c<\/strong>, gi&uacute;p no l&acirc;u v&agrave; gi&#7843;m c&#7843;m gi&aacute;c th&egrave;m &#259;n. U&#7889;ng ng&#361; c&#7889;c b&#7855;p ho&#7863;c &#259;n b&#7855;p lu&#7897;c kh&ocirc;ng g&acirc;y t&#259;ng m&#7905;, h&#7895; tr&#7907; ti&ecirc;u h&oacute;a v&agrave; trao &#273;&#7893;i ch&#7845;t nh&#7901; v&agrave;o vitamin A, B v&agrave; c&aacute;c vi ch&#7845;t.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.chiaki.vn\/unsafe\/0x800\/left\/top\/smart\/filters:quality(75)\/https:\/\/chiaki.vn\/upload\/news\/2023\/08\/an-bap-co-giam-can-khong-5-cach-an-bap-giam-can-hieu-qua-09082023163237.jpg\" alt=\"&#258;n b&#7855;p c&oacute; gi&#7843;m c&acirc;n kh&ocirc;ng? 5 c&aacute;ch &#259;n b&#7855;p gi&#7843;m c&acirc;n hi&#7879;u qu&#7843;\" title=\"\"><\/p>\n<h2 dir=\"ltr\">L&#7907;i &iacute;ch c&#7911;a vi&#7879;c &#259;n b&#7855;p ng&ocirc;<\/h2>\n<h3 dir=\"ltr\">C&#7843;i thi&#7879;n h&#7879; ti&ecirc;u h&oacute;a<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Ch&#7845;t x&#417; (9-15%) g&oacute;p ph&#7847;n &#7893;n &#273;&#7883;nh h&#7879; ti&ecirc;u h&oacute;a, h&#7895; tr&#7907; vi khu&#7849;n c&oacute; l&#7907;i trong ru&#7897;t gi&agrave;.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">C&acirc;n b&#7857;ng &#273;&#432;&#7901;ng huy&#7871;t<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Ch&#7845;t x&#417; gi&uacute;p ch&#7853;m chuy&#7875;n h&oacute;a &#273;&#432;&#7901;ng, gi&#7843;m nguy c&#417; ti&#7875;u &#273;&#432;&#7901;ng t&#7915; 20-30% (d&#7921;a tr&ecirc;n nghi&ecirc;n c&#7913;u v&#7899;i 40.000 ng&#432;&#7901;i).<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Ng&#259;n ng&#7915;a m&#7897;t s&#7889; lo&#7841;i ung th&#432;<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Beta-cryptoxanthin gi&uacute;p ch&#7889;ng oxy h&oacute;a v&agrave; b&#7843;o v&#7879; ph&#7893;i. Ch&#7845;t x&#417; v&agrave; ng&#361; c&#7889;c b&#7855;p c&oacute; th&#7875; gi&#7843;m nguy c&#417; ung th&#432; v&uacute;.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">T&#259;ng c&#432;&#7901;ng tr&iacute; nh&#7899;<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Vitamin B1 gi&#7843;m m&#7879;t m&#7887;i, c&#7843;i thi&#7879;n tr&iacute; nh&#7899;.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">H&#7895; tr&#7907; s&#7913;c kh&#7887;e tim m&#7841;ch<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Ch&#7845;t x&#417; h&ograve;a tan li&ecirc;n k&#7871;t v&#7899;i cholesterol, gi&#7843;m cholesterol x&#7845;u. Vitamin B gi&uacute;p gi&#7843;m homocysteine, ng&#259;n ng&#7915;a nh&#7891;i m&aacute;u c&#417; tim v&agrave; &#273;&#7897;t qu&#7925;.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">B&#7843;o v&#7879; th&#7883; l&#7921;c<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Flavonoid gi&uacute;p b&#7843;o v&#7879; &#273;i&#7875;m v&agrave;ng v&otilde;ng m&#7841;c, ch&#7889;ng tho&aacute;i h&oacute;a, gi&uacute;p &#273;&ocirc;i m&#7855;t s&aacute;ng kh&#7887;e.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Gi&#7843;m t&igrave;nh tr&#7841;ng thi&#7871;u m&aacute;u<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Vitamin B12, axit folic, v&agrave; s&#7855;t th&uacute;c &#273;&#7849;y qu&aacute; tr&igrave;nh s&#7843;n xu&#7845;t h&#7891;ng c&#7847;u, gi&#7843;m thi&#7871;u m&aacute;u.<\/p>\n<\/li>\n<\/ul>\n<h2 dir=\"ltr\">Th&#7921;c &#273;&#417;n gi&#7843;m c&acirc;n v&#7899;i b&#7855;p lu&#7897;c trong 3 ng&agrave;y<\/h2>\n<h3 dir=\"ltr\">Ng&agrave;y &#273;&#7847;u ti&ecirc;n<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a s&aacute;ng<\/strong>: 1 ly n&#432;&#7899;c b&#7855;p xay nhuy&#7877;n, 1 tr&aacute;i b&#7855;p lu&#7897;c, l&aacute; r&acirc;u b&#7855;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a ph&#7909;<\/strong>: 1 b&aacute;nh b&#7855;p chi&ecirc;n ho&#7863;c 1 tr&aacute;i b&#7855;p lu&#7897;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a tr&#432;a<\/strong>: 1 &#273;&#297;a rau xanh, 1 ch&eacute;n c&#417;m g&#7841;o l&#7913;t, 2 qu&#7843; tr&#7913;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a x&#7871;<\/strong>: 1 ly s&#7919;a b&#7855;p ng&ocirc;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a t&#7889;i<\/strong>: 1 ly s&#7919;a t&#432;&#417;i &#273;&#7875; r&aacute;o b&#7855;p v&agrave; t&aacute;ch h&#7841;t.<\/p>\n<\/li>\n<\/ul>\n<ul>\n<li>\n<p dir=\"ltr\">Xay nhuy&#7877;n b&#7855;p v&#7899;i n&#432;&#7899;c l&#7885;c, l&#7885;c l&#7845;y n&#432;&#7899;c c&#7889;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Cho n&#432;&#7899;c c&#7889;t b&#7855;p v&agrave;o n&#7891;i, th&ecirc;m s&#7919;a t&#432;&#417;i v&agrave; s&#7919;a &#273;&#7863;c, &#273;un nh&#7887; l&#7917;a.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Khu&#7845;y &#273;&#7873;u tay cho &#273;&#7871;n khi s&#7919;a b&#7855;p s&aacute;nh m&#7883;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Th&#432;&#7903;ng th&#7913;c khi c&ograve;n &#7845;m ho&#7863;c &#273;&#7875; ngu&#7897;i.<\/p>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn2.fptshop.com.vn\/unsafe\/1920x0\/filters:format(webp):quality(75)\/2023_10_4_638319815887767315_cach-lam-sua-ngo-tai-nha.jpg\" alt=\"Ly s&#7919;a ng&ocirc; &#273;&#7863;t tr&ecirc;n b&agrave;n g&#7895;, c&#7841;nh b&#7855;p ng&ocirc; v&agrave; h&#7841;t ng&ocirc; r&#7843;i r&aacute;c, c&oacute; &#7889;ng h&uacute;t xanh.\" title=\"\"><\/p>\n<p><em>G&#7907;i &yacute; <a href=\"https:\/\/onsenaspa.com.vn\/bot-cam-thao-co-lam-trang-da-khong\/\"><strong>B&#7897;t Cam Th&#7843;o C&oacute; L&agrave;m Tr&#7855;ng Da Kh&ocirc;ng? H&#432;&#7899;ng D&#7851;n C&ocirc;ng Th&#7913;c Tr&#7855;ng Da Hi&#7879;u Qu&#7843;<\/strong><\/a><\/em><\/p>\n<h3 dir=\"ltr\">Ng&agrave;y th&#7913; hai<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a s&aacute;ng<\/strong>: B&#7855;p lu&#7897;c v&agrave; n&#432;&#7899;c r&acirc;u ng&ocirc;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a ph&#7909;<\/strong>: S&#7919;a b&#7855;p &iacute;t &#273;&#432;&#7901;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a tr&#432;a<\/strong>: Tr&#7913;ng lu&#7897;c, n&#432;&#7899;c cam v&agrave; b&#7855;p lu&#7897;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a x&#7871;<\/strong>: T&aacute;o ho&#7863;c cam.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a t&#7889;i<\/strong>: S&uacute;p ng&ocirc; t&#7915; b&#7855;p m&#7929;.<\/p>\n<\/li>\n<\/ul>\n<h3 dir=\"ltr\">Ng&agrave;y th&#7913; ba<\/h3>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a s&aacute;ng<\/strong>: Tr&#7913;ng g&agrave;, b&#7855;p lu&#7897;c, s&#7919;a t&#432;&#417;i &iacute;t &#273;&#432;&#7901;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a ph&#7909;<\/strong>: S&#7919;a b&#7855;p &iacute;t &#273;&#432;&#7901;ng.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a tr&#432;a<\/strong>: Salad ng&ocirc; v&agrave; b&#7855;p lu&#7897;c.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a x&#7871;<\/strong>: N&#432;&#7899;c cam ho&#7863;c d&#7913;a &eacute;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><strong>B&#7919;a t&#7889;i<\/strong>: S&#7919;a b&#7855;p &iacute;t &#273;&#432;&#7901;ng v&agrave; b&#7855;p lu&#7897;c.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>L&#432;u &yacute;<\/strong>: &#431;u ti&ecirc;n d&ugrave;ng b&#7855;p m&#7929; thay cho b&#7855;p n&#7871;p &#273;&#7875; gi&#7843;m c&acirc;n hi&#7879;u qu&#7843; h&#417;n.<\/p>\n<h2 dir=\"ltr\">C&aacute;ch gi&#7843;m c&acirc;n b&#7857;ng b&#7855;p d&#7877; th&#7921;c hi&#7879;n t&#7841;i nh&agrave;<\/h2>\n<h3 dir=\"ltr\">S&uacute;p b&#7855;p<\/h3>\n<p dir=\"ltr\"><strong>Nguy&ecirc;n li&#7879;u<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">B&#7855;p non.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">N&#7845;m &#273;&ocirc;ng c&ocirc;, n&#7845;m r&#417;m.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">C&agrave; r&#7889;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">&#7912;c g&agrave; b&#7887; da.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>C&aacute;ch l&agrave;m<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">T&aacute;ch h&#7841;t b&#7855;p, r&#7917;a n&#7845;m, th&aacute;i s&#7907;i.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Lu&#7897;c g&agrave;, x&eacute; s&#7907;i.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">R&#7917;a v&agrave; th&aacute;i c&agrave; r&#7889;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">&#272;un n&#432;&#7899;c, th&ecirc;m nguy&ecirc;n li&#7879;u, n&#7845;u ch&iacute;n &#273;&#7873;u.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">N&ecirc;m n&#7871;m gia v&#7883; v&#7915;a &#259;n, th&#432;&#7903;ng th&#7913;c khi c&ograve;n n&oacute;ng.<\/p>\n<\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/file.hstatic.net\/200000233197\/article\/mamamy.vn-thumbnail-sup-ngo-cho-be-an-dam-1_5d1c3f126c234326a43a4bc4dc3a0087.jpg\" alt=\"B&aacute;t s&uacute;p ng&ocirc; kem m&#7883;n v&#7899;i l&aacute; rau m&ugrave;i trang tr&iacute;, c&#7841;nh &#273;&oacute; l&agrave; b&#7855;p ng&ocirc; v&agrave; h&#7841;t ng&ocirc; tr&ecirc;n th&#7899;t g&#7895;.\" title=\"\"><\/p>\n<h3 dir=\"ltr\">X&ocirc;i b&#7855;p<\/h3>\n<p dir=\"ltr\"><strong>Nguy&ecirc;n li&#7879;u<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">G&#7841;o n&#7871;p lo&#7841;i ngon, &#273;&#7853;u xanh c&agrave; v&#7887;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">B&#7855;p n&#7871;p t&#432;&#417;i.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">H&agrave;nh t&iacute;m, b&#7897;t ngh&#7879;, m&#7905; g&agrave;, d&#7847;u &#259;n, mu&#7889;i.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>C&aacute;ch l&agrave;m<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">Ng&acirc;m g&#7841;o n&#7871;p, &#273;&#7853;u xanh 8 gi&#7901;, th&ecirc;m b&#7897;t ngh&#7879; &#273;&#7875; c&oacute; m&agrave;u &#273;&#7865;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Vo s&#7841;ch g&#7841;o, &#273;&#7853;u xanh, th&ecirc;m mu&#7889;i, tr&#7897;n &#273;&#7873;u.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Phi h&agrave;nh t&iacute;m, &#273;&#7875; r&aacute;o d&#7847;u.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">H&#7845;p x&ocirc;i 30 ph&uacute;t, x&#7899;i &#273;&#7873;u, h&#7845;p ch&iacute;n.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Th&ecirc;m m&#7905; g&agrave;, &#273;&#7843;o &#273;&#7873;u, h&#7845;p th&ecirc;m 10-15 ph&uacute;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">H&#7845;p &#273;&#7853;u xanh, b&#7855;p ri&ecirc;ng, tr&#7897;n c&ugrave;ng g&#7841;o n&#7871;p.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Gi&atilde; nhuy&#7877;n &#273;&#7853;u, t&#7841;o th&agrave;nh vi&ecirc;n, r&#7855;c h&agrave;nh phi l&ecirc;n.<\/p>\n<\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.tgdd.vn\/2021\/11\/CookRecipe\/Avatar\/xoi-bap-nhao-bap-ham-bang-noi-com-dien-thumbnail-1.jpg\" alt=\"X&ocirc;i d&#7915;a r&#7855;c &#273;&#7853;u ph&#7897;ng tr&ecirc;n l&aacute; chu&#7889;i, c&oacute; tay c&#7847;m m&#7897;t mi&#7871;ng x&ocirc;i. B&aacute;t v&agrave; &#273;&#297;a ph&#7909; ki&#7879;n ph&iacute;a sau.\" title=\"\"><\/p>\n<h3 dir=\"ltr\">B&#7855;p x&agrave;o<\/h3>\n<p dir=\"ltr\"><strong>Nguy&ecirc;n li&#7879;u<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">B&#7855;p n&#7871;p ho&#7863;c b&#7855;p m&#7929;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">B&#417; l&#7841;t, h&agrave;nh l&aacute;, gia v&#7883;, t&eacute;p kh&ocirc;.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>C&aacute;ch l&agrave;m<\/strong>:<\/p>\n<ol class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">R&#7917;a s&#7841;ch t&eacute;p, b&#7855;p, h&agrave;nh (c&#7855;t nh&#7887;).<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Lu&#7897;c b&#7855;p 5 ph&uacute;t, r&#7917;a v&agrave; &#273;&#7875; r&aacute;o.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Phi h&agrave;nh, cho b&#7855;p v&agrave;o, n&ecirc;m n&#432;&#7899;c m&#7855;m, &#273;&#432;&#7901;ng theo t&#7881; l&#7879; 1:1, x&agrave;o trong 1 ph&uacute;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Th&ecirc;m b&#417; l&#7841;t, t&eacute;p, x&agrave;o th&ecirc;m 3 ph&uacute;t.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Th&ecirc;m h&agrave;nh l&aacute;, &#273;&#7843;o &#273;&#7873;u, ho&agrave;n th&agrave;nh.<br \/>\n<strong>L&#432;u &yacute;<\/strong>: B&#7855;p m&#7929; v&#7899;i 25 calo\/100g th&iacute;ch h&#7907;p h&#417;n b&#7855;p n&#7871;p 116 calo\/100g trong vi&#7879;c gi&#7843;m c&acirc;n.<\/p>\n<\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.tgdd.vn\/2021\/08\/CookProduct\/thumbcn-1200x676-14.jpg\" alt=\"&#272;&#297;a b&#7855;p x&agrave;o v&#7899;i h&agrave;nh l&aacute; v&agrave; t&ocirc;m kh&ocirc;, trang tr&iacute; tr&ecirc;n b&agrave;n &#259;n c&ugrave;ng c&aacute;c m&oacute;n kh&aacute;c.\" title=\"\"><\/p>\n<h3 dir=\"ltr\">S&#7919;a b&#7855;p<\/h3>\n<p dir=\"ltr\"><strong>Nguy&ecirc;n li&#7879;u<\/strong>:<\/p>\n<ul class=\"tight\" dir=\"ltr\" data-tight=\"true\">\n<li>\n<p dir=\"ltr\">B&#7855;p v&agrave;ng ho&#7863;c b&#7855;p m&#7929;.<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">S&#7919;a &#273;&#7863;c, s&#7919;a t&#432;&#417;i c&oacute; &#273;&#432;&#7901;ng, n&#432;&#7899;c l&#7885;c.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>C&aacute;ch l&agrave;m<\/strong>:<\/p>\n<ol>\n<li dir=\"ltr\">B&#7855;p, b&oacute;c h&#7841;t th&#7853;t m&#7887;ng, gi&#7919; l&#7841;i l&otilde;i.<\/li>\n<li dir=\"ltr\">N&#7845;u l&otilde;i b&#7855;p v&#7899;i n&#432;&#7899;c trong 10 ph&uacute;t, &#273;&#7875; ngu&#7897;i.<\/li>\n<li dir=\"ltr\">Xay nhuy&#7877;n h&#7841;t b&#7855;p c&ugrave;ng n&#432;&#7899;c lu&#7897;c, l&#7885;c b&#7887; b&atilde;.<\/li>\n<li dir=\"ltr\">&#272;un h&#7895;n h&#7907;p v&#7899;i s&#7919;a t&#432;&#417;i, li&ecirc;n t&#7909;c khu&#7845;y.<\/li>\n<li dir=\"ltr\">Th&ecirc;m s&#7919;a &#273;&#7863;c, n&ecirc;m n&#7871;m theo v&#7883;.<br \/>\n<strong>L&#432;u &yacute;<\/strong>: B&#7855;p m&#7929; ng&#7885;t nh&#7865;, th&#417;m, th&iacute;ch h&#7907;p gi&#7843;m c&acirc;n.<\/li>\n<\/ol>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.tgdd.vn\/Files\/2022\/05\/16\/1433033\/cach-lam-sua-ngo-bang-may-ep-cham-thom-ngon-don-gian-tai-nha-202205162132497553.jpg\" alt=\"Ly s&#7919;a ng&ocirc; v&agrave;ng tr&ecirc;n b&agrave;n g&#7895; v&#7899;i b&#7855;p ng&ocirc; v&agrave; h&#7841;t ng&ocirc; xung quanh, c&#7841;nh chi&#7871;c th&igrave;a g&#7895;.\" title=\"\"><\/p>\n<p><em>B&#7841;n c&oacute; th&#7875; quan t&acirc;m &#273;&#7871;n &#258;n Sung C&oacute; B&eacute;o Kh&ocirc;ng? Gi&#7843;i &#272;&aacute;p Dinh D&#432;&#7905;ng V&agrave; M&#7865;o S&#7917; D&#7909;ng <a href=\"https:\/\/onsenaspa.com.vn\/an-sung-co-beo-khong\/\"><strong>t&#7841;i &#273;&acirc;y<\/strong><\/a>.<\/em><\/p>\n<h3 dir=\"ltr\">Ch&egrave; b&#7855;p<\/h3>\n<p dir=\"ltr\"><strong>Nguy&ecirc;n li&#7879;u<\/strong>:<\/p>\n<ul>\n<li dir=\"ltr\">2 tr&aacute;i b&#7855;p n&#7871;p t&#432;&#417;i.<\/li>\n<li dir=\"ltr\">30g b&#7897;t n&#259;ng, 100ml n&#432;&#7899;c c&#7889;t d&#7915;a, l&aacute; d&#7913;a, 1 &#7889;ng vani, 50g &#273;&#432;&#7901;ng v&agrave;ng, mu&#7889;i.<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>C&aacute;ch l&agrave;m<\/strong>:<\/p>\n<ol>\n<li dir=\"ltr\">T&aacute;ch h&#7841;t b&#7855;p, gi&#7919; l&otilde;i l&#7841;i, l&aacute; d&#7913;a r&#7917;a s&#7841;ch.<\/li>\n<li dir=\"ltr\">Pha b&#7897;t n&#259;ng v&#7899;i n&#432;&#7899;c (t&#7927; l&#7879; 1:3).<\/li>\n<li dir=\"ltr\">Ninh l&otilde;i b&#7855;p v&agrave; l&aacute; d&#7913;a v&#7899;i n&#432;&#7899;c, v&#7899;t ra khi s&ocirc;i.<\/li>\n<li dir=\"ltr\">Th&ecirc;m h&#7841;t b&#7855;p, &#273;&#432;&#7901;ng, mu&#7889;i, vani, khu&#7845;y &#273;&#7873;u.<\/li>\n<li dir=\"ltr\">Th&ecirc;m b&#7897;t n&#259;ng, khu&#7845;y &#273;&#7873;u kh&#7855;p &#273;&#7875; tr&aacute;nh v&oacute;n c&#7909;c, n&#7845;u 15-20 ph&uacute;t.<\/li>\n<li dir=\"ltr\">N&#7845;u n&#432;&#7899;c c&#7889;t d&#7915;a: Pha b&#7897;t n&#259;ng (1:3), th&ecirc;m mu&#7889;i, khu&#7845;y &#273;&#7871;n khi s&aacute;nh, t&#7855;t b&#7871;p.<\/li>\n<\/ol>\n<h2 dir=\"ltr\">M&#7897;t s&#7889; l&#432;u &yacute; khi &#259;n m&#7897;t tr&aacute;i b&#7855;p lu&#7897;c &#273;&#7875; gi&#7843;m c&acirc;n<\/h2>\n<ul>\n<li dir=\"ltr\"><strong>Ch&#7885;n b&#7855;p m&#7929;<\/strong>: Nhi&#7873;u ch&#7845;t x&#417;, dinh d&#432;&#7905;ng, h&#7895; tr&#7907; ti&ecirc;u h&oacute;a, gi&#7843;m c&#7843;m gi&aacute;c &#273;&oacute;i.<\/li>\n<li dir=\"ltr\"><strong>Tr&aacute;nh b&#7855;p bi&#7871;n &#273;&#7893;i gen, kh&ocirc;ng r&otilde; ngu&#7891;n g&#7889;c<\/strong>: Nh&#432; lo&#7841;i &#273;&ocirc;ng l&#7841;nh, &#273;&oacute;ng h&#7897;p.<\/li>\n<li dir=\"ltr\"><strong>D&#7883; &#7913;ng ph&#7845;n hoa b&#7855;p<\/strong>: C&oacute; th&#7875; g&acirc;y ti&ecirc;u ch&#7843;y, ph&aacute;t ban, m&#7841;ch y&#7871;u, kh&oacute; th&#7903;.<\/li>\n<li dir=\"ltr\"><strong>H&#7841;n ch&#7871; siro b&#7855;p<\/strong>: Ch&#7913;a fructose cao, c&oacute; th&#7875; g&acirc;y ng&#7897; &#273;&#7897;c, &#7843;nh h&#432;&#7903;ng &#273;&#432;&#7901;ng huy&#7871;t.<\/li>\n<\/ul>\n<h2 dir=\"ltr\">M&#7897;t s&#7889; c&acirc;u h&#7887;i th&#432;&#7901;ng g&#7863;p khi &#259;n b&#7855;p lu&#7897;c hay b&#7855;p x&agrave;o &#273;&#7875; gi&#7843;m c&acirc;n<\/h2>\n<h3 dir=\"ltr\">&#272;&#7875; gi&#7843;m c&acirc;n n&ecirc;n &#259;n b&#7855;p lu&#7897;c nh&#432; th&#7871; n&agrave;o?<\/h3>\n<ul>\n<li dir=\"ltr\">Ch&#7885;n b&#7855;p nh&#7887;, nh&#7865; &#273;&#7875; gi&#7843;m calo.<\/li>\n<li dir=\"ltr\">Ch&#7871; bi&#7871;n &iacute;t d&#7847;u m&#7905;, gia v&#7883; (h&#7845;p, lu&#7897;c, x&agrave;o nh&#7865;, &#259;n s&#7889;ng).<\/li>\n<li dir=\"ltr\">K&#7871;t h&#7907;p rau c&#7911; (c&agrave; chua, rau mu&#7889;ng, c&#7843;i th&#7843;o, c&agrave; r&#7889;t, h&agrave;nh t&acirc;y, s&uacute;p l&#417;) v&agrave; th&#7883;t n&#7841;c (g&agrave;, b&ograve;, c&aacute;, t&ocirc;m).<\/li>\n<li dir=\"ltr\">H&#7841;n ch&#7871; mu&#7889;i, &#273;&#432;&#7901;ng, d&ugrave;ng t&#7887;i, h&agrave;nh, &#7899;t, ti&ecirc;u, ng&ograve;, rau m&ugrave;i &#273;&#7875; t&#259;ng h&#432;&#417;ng v&#7883;.<\/li>\n<li dir=\"ltr\">T&iacute;nh to&aacute;n calo c&#7847;n thi&#7871;t, &#259;n b&#7855;p trong gi&#7899;i h&#7841;n.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/tiki.vn\/blog\/wp-content\/uploads\/2023\/04\/cach-lam-sua-ngo.jpg\" alt=\"H&#432;&#7899;ng d&#7851;n m&#7865; 6 c&aacute;ch l&agrave;m s&#7919;a ng&ocirc; th&#417;m ngon, dinh d&#432;&#7905;ng t&#7841;i nh&agrave; | TIKI\" title=\"\"><\/p>\n<h3 dir=\"ltr\">&#258;n b&#7855;p x&agrave;o c&oacute; gi&uacute;p gi&#7843;m c&acirc;n kh&ocirc;ng?<\/h3>\n<ul>\n<li dir=\"ltr\"><strong>C&oacute; th&#7875; gi&#7843;m c&acirc;n<\/strong> n&#7871;u x&agrave;o &iacute;t d&#7847;u, gia v&#7883;, k&#7871;t h&#7907;p rau c&#7911;, th&#7883;t n&#7841;c, gi&uacute;p no l&acirc;u, cung c&#7845;p n&#259;ng l&#432;&#7907;ng.<\/li>\n<li dir=\"ltr\"><strong>Kh&ocirc;ng ph&ugrave; h&#7907;p<\/strong> n&#7871;u x&agrave;o nhi&#7873;u d&#7847;u, gia v&#7883;, th&#7883;t b&eacute;o, do calo cao.<\/li>\n<li dir=\"ltr\"><strong>Khuy&ecirc;n d&ugrave;ng<\/strong>: &#258;n b&#7855;p x&agrave;o &iacute;t, &#432;u ti&ecirc;n m&oacute;n &iacute;t d&#7847;u m&#7905;, trong gi&#7899;i h&#7841;n calo.<\/li>\n<\/ul>\n<p dir=\"ltr\"><em>Hi&#7875;u r&otilde; <strong>m&#7897;t tr&aacute;i b&#7855;p lu&#7897;c bao nhi&ecirc;u calo<\/strong> gi&uacute;p b&#7841;n d&#7877; d&agrave;ng k&#7871;t h&#7907;p b&#7855;p v&agrave;o ch&#7871; &#273;&#7897; &#259;n u&#7889;ng &#273;&#7875; h&#7895; tr&#7907; s&#7913;c kh&#7887;e v&agrave; ki&#7875;m so&aacute;t c&acirc;n n&#7863;ng. V&#7899;i l&#7907;i &iacute;ch dinh d&#432;&#7905;ng v&agrave; c&aacute;ch ch&#7871; bi&#7871;n &#273;&#417;n gi&#7843;n, b&#7855;p lu&#7897;c l&agrave; l&#7921;a ch&#7885;n tuy&#7879;t v&#7901;i cho th&#7921;c &#273;&#417;n l&agrave;nh m&#7841;nh. H&atilde;y b&#7855;t &#273;&#7847;u th&ecirc;m <strong>m&#7897;t tr&aacute;i b&#7855;p lu&#7897;c bao nhi&ecirc;u calo<\/strong> v&agrave;o b&#7919;a &#259;n ngay h&ocirc;m nay &#273;&#7875; t&#7853;n h&#432;&#7903;ng h&#432;&#417;ng v&#7883; v&agrave; l&#7907;i &iacute;ch s&#7913;c kh&#7887;e!<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>M&#7897;t tr&aacute;i b&#7855;p lu&#7897;c bao nhi&ecirc;u calo l&agrave; c&acirc;u h&#7887;i &#273;&#432;&#7907;c nhi&#7873;u ng&#432;&#7901;i quan t&acirc;m khi mu&#7889;n th&ecirc;m&#8230;<\/p>","protected":false},"author":4,"featured_media":7671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"default","_kad_post_title":"default","_kad_post_layout":"default","_kad_post_sidebar_id":"","_kad_post_content_style":"default","_kad_post_vertical_padding":"default","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-7670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"taxonomy_info":{"category":[{"value":23,"label":"Tin t\u1ee9c"}]},"featured_image_src_large":["https:\/\/onsenaspa.com.vn\/wp-content\/uploads\/2025\/09\/bap-luoc.jpg",960,678,false],"author_info":{"display_name":"minhthu","author_link":"https:\/\/onsenaspa.com.vn\/en\/author\/minhthu\/"},"comment_info":0,"category_info":[{"term_id":23,"name":"Tin t\u1ee9c","slug":"tin-tuc","term_group":0,"term_taxonomy_id":23,"taxonomy":"category","description":"","parent":0,"count":1423,"filter":"raw","cat_ID":23,"category_count":1423,"category_description":"","cat_name":"Tin t\u1ee9c","category_nicename":"tin-tuc","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/7670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/comments?post=7670"}],"version-history":[{"count":0,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/posts\/7670\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media\/7671"}],"wp:attachment":[{"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/media?parent=7670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/categories?post=7670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onsenaspa.com.vn\/en\/wp-json\/wp\/v2\/tags?post=7670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}