{"id":4360,"date":"2023-03-30T01:49:55","date_gmt":"2023-03-29T18:49:55","guid":{"rendered":"https:\/\/blog.coolmate.me\/carb-la-gi-1446-4360"},"modified":"2025-10-10T16:23:29","modified_gmt":"2025-10-10T09:23:29","slug":"carb-la-gi-1446","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/carb-la-gi-1446","title":{"rendered":"Carb l\u00e0 g\u00ec? Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u1ea7n n\u1ea1p l\u01b0\u1ee3ng carb bao nhi\u00eau l\u00e0 \u0111\u1ee7?"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\">Carb \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, duy tr\u00ec s\u1ee9c b\u1ec1n v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n. V\u1eady carb l\u00e0 g\u00ec v\u00e0 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u1ea7n n\u1ea1p bao nhi\u00eau l\u00e0 \u0111\u1ee7? H\u00e3y c\u00f9ng <a href=\"https:\/\/www.coolmate.me\/\" target=\"_blank\" rel=\"noopener\">Coolmate<\/a><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u00a0<\/span>t\u00ecm hi\u1ec3u ngay trong b\u00e0i vi\u1ebft sau.<strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><\/strong><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; margin-top: 10pt; margin-bottom: 6pt;\"><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Carb l\u00e0 g\u00ec?<\/span><\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Carb<\/strong> (t\u00ean g\u1ecdi t\u1eaft c\u1ee7a <strong>carbohydrate<\/strong>) l\u00e0 m\u1ed9t lo\u1ea1i d\u01b0\u1ee1ng ch\u1ea5t \u0111a l\u01b0\u1ee3ng \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu trong vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3, b\u00ean c\u1ea1nh ba nh\u00f3m d\u01b0\u1ee1ng ch\u1ea5t ch\u00ednh l\u00e0 ch\u1ea5t \u0111\u1ea1m v\u00e0 ch\u1ea5t b\u00e9o.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-la-gi_(2).jpg\" alt=\"carb l\u00e0 g\u00ec\" width=\"1083\" height=\"635\" \/><br \/>\n<\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carb l\u00e0 m\u1ed9t lo\u1ea1i d\u01b0\u1ee1ng ch\u1ea5t \u0111a l\u01b0\u1ee3ng<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Vi\u1ec7c ti\u00eau th\u1ee5 c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u carbohydrate gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft trong su\u1ed1t c\u1ea3 ng\u00e0y d\u00e0i ho\u1ea1t \u0111\u1ed9ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Carb c\u00f3 m\u1eb7t trong c\u00e1c nh\u00f3m ch\u1ea5t quen thu\u1ed9c nh\u01b0 \u0111\u01b0\u1eddng, tinh b\u1ed9t v\u00e0 ch\u1ea5t x\u01a1. \u0110\u01b0\u1ee3c chia th\u00e0nh 2 d\u1ea1ng ch\u00ednh l\u00e0:<\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\"><strong>Carb \u0111\u01a1n gi\u1ea3n <\/strong>(c\u00f3 trong tr\u00e1i c\u00e2y, s\u1eefa c\u00f9ng m\u1ed9t s\u1ed1 ch\u1ebf ph\u1ea9m t\u1eeb s\u1eefa, b\u00e1nh ng\u1ecdt, k\u1eb9o,&#8230;)<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong>Carb ph\u1ee9c t\u1ea1p<\/strong> (trong c\u00e1c lo\u1ea1i \u0111\u1eadu, ng\u00f4, khoai t\u00e2y,&#8230;).<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-cho-nguoi-chay-bo.jpeg\" alt=\"carb cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 chia l\u00e0m 2 d\u1ea1ng\" width=\"1200\" height=\"900\" \/><br \/>\n<\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carb chia l\u00e0m 2 d\u1ea1ng ch\u00ednh<\/em><\/p>\n<div>\n<div class=\"info-box\">{{{infobox}}} &gt;&gt;&gt;Xem ngay BST <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-chay-bo\" target=\"_blank\" rel=\"noopener\">qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9 nam<\/a>\u00a0t\u1ea1i Coolmate {{{\/infobox}}}<\/div>\n<div data-collection-title=\"5f7d5c63d01b292ebf1f03e1\" data-product-id=\"643df9122e1b725cec2ae919\" data-product-variant=\"[{&quot;_id&quot;:&quot;6449f6dfac49ea793e13f798&quot;,&quot;id&quot;:&quot;c4c5b626&quot;,&quot;product_id&quot;:&quot;643df9122e1b725cec2ae919&quot;,&quot;title&quot;:&quot;Xu00e1m \/ L&quot;,&quot;regular_price&quot;:189000,&quot;compare_price&quot;:189000,&quot;quantity&quot;:13,&quot;barcode&quot;:&quot;&quot;,&quot;weight&quot;:&quot;&quot;,&quot;length&quot;:&quot;&quot;,&quot;width&quot;:&quot;&quot;,&quot;sku&quot;:&quot;&quot;,&quot;height&quot;:&quot;&quot;,&quot;option1&quot;:&quot;Xu00e1m&quot;,&quot;option2&quot;:&quot;L&quot;,&quot;option3&quot;:&quot;&quot;,&quot;option4&quot;:&quot;&quot;,&quot;image&quot;:&quot;&quot;,&quot;sizechart&quot;:&quot;&quot;,&quot;sync_product&quot;:[{&quot;label&quot;:&quot;*ABL.RN.F.X.L_(Tu1ed3n 0)_u00c1o Tanktop chu1ea1y bu1ed9 nam Fast u0026amp; 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Free Run - Xu00e1m - XL&quot;,&quot;value&quot;:&quot;38948592&quot;}],&quot;youtube_video&quot;:&quot;&quot;,&quot;hide&quot;:false,&quot;pending&quot;:0,&quot;feed_fb_image&quot;:&quot;&quot;,&quot;based_product_id&quot;:null,&quot;available&quot;:true,&quot;product_title&quot;:&quot;u00c1o Tank Top chu1ea1y bu1ed9 nam Fast u0026 Free Run&quot;,&quot;syncable&quot;:true,&quot;updated_at&quot;:&quot;2023-05-29 03:04:56&quot;,&quot;created_at&quot;:&quot;2023-04-18 09:00:02&quot;,&quot;percent&quot;:0,&quot;flash_sale_type&quot;:null,&quot;exclude_discount&quot;:false,&quot;exclude_coolclub&quot;:false,&quot;time_sale&quot;:null,&quot;used&quot;:0},{&quot;_id&quot;:&quot;643df9a2a5e0af733d196d8a&quot;,&quot;id&quot;:&quot;6b0adb9c&quot;,&quot;product_id&quot;:&quot;643df9122e1b725cec2ae919&quot;,&quot;title&quot;:&quot;Xu00e1m \/ 2XL&quot;,&quot;regular_price&quot;:189000,&quot;compare_price&quot;:189000,&quot;quantity&quot;:8,&quot;barcode&quot;:&quot;&quot;,&quot;weight&quot;:&quot;&quot;,&quot;length&quot;:&quot;&quot;,&quot;width&quot;:&quot;&quot;,&quot;sku&quot;:&quot;&quot;,&quot;height&quot;:&quot;&quot;,&quot;option1&quot;:&quot;Xu00e1m&quot;,&quot;option2&quot;:&quot;2XL&quot;,&quot;option3&quot;:&quot;&quot;,&quot;option4&quot;:&quot;&quot;,&quot;image&quot;:&quot;&quot;,&quot;sizechart&quot;:&quot;&quot;,&quot;sync_product&quot;:[{&quot;label&quot;:&quot;*ABL.RN.F.X.2XL_(Tu1ed3n 0)_u00c1o Tanktop chu1ea1y bu1ed9 nam Fast u0026amp; 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Free Run - Xu00e1m - 3XL&quot;,&quot;value&quot;:&quot;38948594&quot;}],&quot;youtube_video&quot;:&quot;&quot;,&quot;hide&quot;:false,&quot;pending&quot;:0,&quot;feed_fb_image&quot;:&quot;&quot;,&quot;based_product_id&quot;:null,&quot;available&quot;:true,&quot;product_title&quot;:&quot;u00c1o Tank Top chu1ea1y bu1ed9 nam Fast u0026 Free Run&quot;,&quot;syncable&quot;:true,&quot;updated_at&quot;:&quot;2023-05-29 03:04:56&quot;,&quot;created_at&quot;:&quot;2023-04-18 09:00:02&quot;,&quot;percent&quot;:0,&quot;flash_sale_type&quot;:null,&quot;exclude_discount&quot;:false,&quot;exclude_coolclub&quot;:false,&quot;time_sale&quot;:null,&quot;used&quot;:0}]\" data-quantity-limit=\"0\">\n<div>\n<div>\n<p>{{{productpreview}}} 64339a5d2e1bc448f444745b {{{\/productpreview}}}<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<h2 dir=\"ltr\">T\u1ea7m quan tr\u1ecdng c\u1ee7a carb \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/h2>\n<h3 dir=\"ltr\">Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-cho-nguoi-chay-bo_(3).jpeg\" alt=\"carb cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carb \u0111\u00f3ng vai tr\u00f2 nh\u01b0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh c\u1ee7a c\u01a1 th\u1ec3<\/em><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Carb \u0111\u01b0\u1ee3c xem l\u00e0 <strong>ngu\u1ed3n nhi\u00ean li\u1ec7u<\/strong> c\u1ea7n thi\u1ebft \u0111\u1ec3 v\u1eadn h\u00e0nh c\u01a1 b\u1eafp cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, \u0111\u00f3ng vai tr\u00f2 nh\u01b0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh c\u1ee7a c\u01a1 th\u1ec3<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Khi n\u1ea1p v\u00e0o c\u01a1 th\u1ec3, carbohydrate \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a th\u00e0nh <strong>glucose<\/strong> trong m\u00e1u v\u00e0 <strong>glycogen<\/strong> d\u1ef1 tr\u1eef trong gan v\u00e0 c\u01a1 b\u1eafp. Trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c k\u00e9o d\u00e0i, c\u01a1 th\u1ec3 s\u1ebd s\u1eed d\u1ee5ng ngu\u1ed3n d\u1ef1 tr\u1eef n\u00e0y \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft.<\/p>\n<h3 dir=\"ltr\">T\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n<\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><em><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-cho-nguoi-chay-bo.jpg\" alt=\"Carb gi\u00fap t\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n\" width=\"1200\" height=\"900\" \/><\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carb gi\u00fap t\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n<\/em><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u00ean c\u1ea1nh vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, carb c\u00f2n \u0111\u00f3ng vai tr\u00f2 t\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n th\u00f4ng qua vi\u1ec7c duy tr\u00ec ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh, gi\u00fap c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n trong su\u1ed1t bu\u1ed5i ch\u1ea1y, \u0111\u1eb7c bi\u1ec7t \u1edf c\u00e1c b\u00e0i ch\u1ea1y k\u00e9o d\u00e0i ho\u1eb7c c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u1ed3ng th\u1eddi carbohydrate c\u00f2n gi\u00fap d\u1ef1 tr\u1eef l\u01b0\u1ee3ng l\u1edbn glycogen v\u00e0 glucose, h\u1ed7 tr\u1ee3 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 duy tr\u00ec t\u1ed1c \u0111\u1ed9 khi t\u0103ng t\u1ed1c ho\u1eb7c gi\u1eef t\u1ec9nh t\u00e1o v\u00e0 t\u1eadp trung khi ch\u1ea1y.<\/p>\n<p>{{{infobox}}} <strong>Xem th\u00eam:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/cach-tiep-dat-khi-chay-bo-an-toan-chinh-xac-5739\">3 C\u00e1ch Ti\u1ebfp \u0110\u1ea5t Khi Ch\u1ea1y B\u1ed9 An To\u00e0n, Ch\u00ednh X\u00e1c<\/a> {{{\/infobox}}}<\/p>\n<h3 dir=\"ltr\">H\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3 sau ch\u1ea1y<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Sau 1 bu\u1ed5i ch\u1ea1y m\u1ec7t nh\u1ecdc, c\u01a1 th\u1ec3 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng \u0111\u1ed1i m\u1eb7t v\u1edbi tr\u1ea1ng th\u00e1i ki\u1ec7t s\u1ee9c ho\u1eb7c g\u1eb7p t\u00ecnh tr\u1ea1ng \u0111au nh\u1ee9c c\u01a1 k\u00e9o d\u00e0i. Theo nghi\u00ean c\u1ee9u c\u1ee7a Vi\u1ec7n Y t\u1ebf Qu\u1ed1c gia Hoa K\u1ef3 (<a href=\"https:\/\/www.nih.gov\/\" rel=\"nofollow noopener\" target=\"_blank\">NIH<\/a>), carbohydrate c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau khi t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n<p dir=\"ltr\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 624px; height: 468px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-cho-nguoi-chay-bo_(2).jpeg\" alt=\"carb h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3 cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9\" width=\"1200\" height=\"900\" \/><br \/>\n<\/span><\/span><\/p>\n<div style=\"text-align: center;\" data-lark-html-role=\"root\"><em><span class=\"text-only\" data-eleid=\"5\">Carb h\u1ed7 tr\u1ee3 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3<\/span><\/em><\/div>\n<p dir=\"ltr\" style=\"text-align: justify;\">C\u00e1c nghi\u00ean c\u1ee9u c\u1ee9u kh\u00e1c c\u0169ng ch\u1ec9 ra r\u1eb1ng c\u00e1c t\u1ed5n th\u01b0\u01a1ng c\u01a1 c\u00f3 d\u1ea5u hi\u1ec7u gi\u1ea3m \u0111i khi l\u01b0\u1ee3ng carbohydrate n\u1ea1p v\u00e0o cao h\u01a1n trong khi t\u1eadp luy\u1ec7n. Khi n\u1ea1p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 s\u1ebd kh\u00f4ng ph\u1ea3i ch\u1ecbu nhi\u1ec1u \u00e1p l\u1ef1c d\u1eabn \u0111\u1ebfn tr\u00e1nh \u0111\u01b0\u1ee3c c\u00e1c <a href=\"https:\/\/www.coolmate.me\/blog\/chan-thuong-khi-chay-bo-2427\">ch\u1ea5n th\u01b0\u01a1ng ch\u1ea1y b\u1ed9<\/a> v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i nhanh h\u01a1n.<\/p>\n<h3 dir=\"ltr\">X\u00e2y d\u1ef1ng chi\u1ebfn l\u01b0\u1ee3c thi \u0111\u1ea5u hi\u1ec7u qu\u1ea3<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Carb loading<\/strong> (n\u1ea1p carb) l\u00e0 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c dinh d\u01b0\u1ee1ng ph\u1ed5 bi\u1ebfn trong gi\u1edbi th\u1ec3 thao, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1ee9c b\u1ec1n nh\u01b0 <a href=\"https:\/\/www.coolmate.me\/blog\/long-run-la-gi-tat-tan-tat-nhung-dieu-ban-nen-biet-ve-long-run-4534\">ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i<\/a>, \u0111\u1ea1p xe,&#8230;<\/p>\n<p dir=\"ltr\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 624px; height: 468px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-cho-nguoi-chay-bo_(1).jpeg\" alt=\"carb c\u1ea7n thi\u1ebft cho thi \u0111\u1ea5u ch\u1ea1y b\u1ed9\" width=\"1200\" height=\"900\" \/><br \/>\n<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carb t\u0103ng c\u01b0\u1eddng glycogen cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">M\u1ee5c \u0111\u00edch c\u1ee7a n\u1ea1p carb l\u00e0 t\u0103ng c\u01b0\u1eddng l\u01b0\u1ee3ng glycogen d\u1ef1 tr\u1eef trong c\u01a1 b\u1eafp. T\u1eeb \u0111\u00f3 t\u0103ng s\u1ee9c b\u1ec1n, gi\u1ea3m c\u1ea3m gi\u00e1c ki\u1ec7t s\u1ee9c v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t thi \u0111\u1ea5u. \u00c1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ti\u00eau chu\u1ea9n v\u1edbi carb gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng x\u00e2y d\u1ef1ng \u0111\u01b0\u1ee3c chi\u1ebfn l\u01b0\u1ee3c thi \u0111\u1ea5u th\u00e0nh c\u00f4ng trong qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i.<\/p>\n<h2 dir=\"ltr\">Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u1ea7n n\u1ea1p l\u01b0\u1ee3ng Carb bao nhi\u00eau m\u1ed9t ng\u00e0y?<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">L\u01b0\u1ee3ng carb m\u00e0 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u1ea7n n\u1ea1p ph\u1ee5 thu\u1ed9c v\u00e0o <strong>c\u00e2n n\u1eb7ng, th\u1eddi gian ch\u1ea1y v\u00e0 m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Theo <a href=\"https:\/\/www.calstate.edu\/\" target=\"_blank\" rel=\"noopener nofollow\">tr\u01b0\u1eddng \u0111\u1ea1i h\u1ecdc bang California<\/a>, l\u01b0\u1ee3ng carb c\u1ea7n \u0111\u01b0\u1ee3c n\u1ea1p cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb nh\u01b0 sau:<\/p>\n<div dir=\"ltr\" align=\"left\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/luong-_carb-_khuyen_-cho_nguoi-chay-bo.jpeg\" alt=\"l\u01b0\u1ee3ng carb c\u1ea7n n\u1ea1p cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9\" width=\"1200\" height=\"900\" \/><\/div>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>L\u01b0\u1ee3ng carb khuy\u1ebfn ngh\u1ecb c\u1ea7n \u0111\u01b0\u1ee3c n\u1ea1p cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u00ecn chung, ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 n\u00ean ti\u00eau th\u1ee5 <strong>30<\/strong> \u0111\u1ebfn <strong>60 gram carbohydrate<\/strong> m\u1ed7i gi\u1edd trong khi t\u1eadp luy\u1ec7n \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3.<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">10 th\u1ef1c ph\u1ea9m nhi\u1ec1u carbohydrate t\u1ed1t nh\u1ea5t cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/h2>\n<h3 dir=\"ltr\">1. Y\u1ebfn m\u1ea1ch<\/h3>\n<p dir=\"ltr\"><strong>Y\u1ebfn m\u1ea1ch<\/strong> l\u00e0 m\u1ed9t lo\u1ea1i ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe, gi\u00e0u vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a. \u0110\u00e2y c\u0169ng l\u00e0 ngu\u1ed3n carb ch\u1ea5t l\u01b0\u1ee3ng cao d\u00e0nh cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Theo <a href=\"https:\/\/www.healthline.com\/\" rel=\"nofollow noopener\" target=\"_blank\">Healthline<\/a>, y\u1ebfn m\u1ea1ch th\u00f4 ch\u1ee9a 70% carbohydrate, trong y\u1ebfn m\u1ea1ch ch\u1ee9a nhi\u1ec1u beta-glucan, m\u1ed9t lo\u1ea1i ch\u1ea5t x\u01a1 h\u00f2a tan c\u00f3 l\u1ee3i cho tim m\u1ea1ch v\u00e0 ti\u00eau h\u00f3a.<\/p>\n<p dir=\"ltr\">Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng tr\u00ean 100g y\u1ebfn m\u1ea1ch nguy\u00ean h\u1ea1t kh\u00f4:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0\u1ee3ng calo: 389<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate: 66g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t \u0111\u1ea1m: 17g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t x\u01a1: 10g<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 624px; height: 468px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-_trong-yen-mach.jpeg\" alt=\"gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a y\u1ebfn m\u1ea1ch\" width=\"1140\" height=\"855\" \/><br \/>\n<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>N\u1ea1p carb \u0111\u00fang c\u00e1ch cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 b\u1eb1ng y\u1ebfn m\u1ea1ch<\/em><\/p>\n<h3 dir=\"ltr\">2. Di\u00eam m\u1ea1ch<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Di\u00eam m\u1ea1ch<\/strong> l\u00e0 ngu\u1ed3n th\u1ef1c ph\u1ea9m n\u1ea1p carb \u0111\u00fang c\u00e1ch cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9. B\u00ean trong n\u00f3 ch\u1ee9a ch\u00edn lo\u1ea1i axit amin thi\u1ebft y\u1ebfu c\u1ea7n thi\u1ebft cho qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1.<\/p>\n<p dir=\"ltr\">Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng tr\u00ean 100g h\u1ea1t di\u00eam m\u1ea1ch n\u1ea5u ch\u00edn:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0\u1ee3ng calo: 120<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate: 21g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t \u0111\u1ea1m: 4g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t x\u01a1: 2,8g<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 624px; height: 468px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-_trong-diem-mach.jpeg\" alt=\"gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a di\u00eam m\u1ea1ch\" width=\"1200\" height=\"900\" \/><br \/>\n<\/span><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carbohydrate trong di\u00eam m\u1ea1ch d\u00e0nh cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">McGregor, chuy\u00ean gia dinh d\u01b0\u1ee1ng th\u1ec3 thao h\u00e0ng \u0111\u1ea7u, cho bi\u1ebft: \u201cDi\u00eam m\u1ea1ch l\u00e0 ngu\u1ed3n cung c\u1ea5p carbohydrate ph\u1ee9c h\u1ee3p v\u00e0 protein d\u1ed3i d\u00e0o, l\u00e0 l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi cho qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i. H\u00e3y th\u1eed d\u00f9ng di\u00eam m\u1ea1ch v\u1edbi rau c\u1ee7 n\u01b0\u1edbng v\u00e0 ph\u00f4 mai feta.&#8221;<\/p>\n<p>{{{infobox}}} <strong>Xem th\u00eam: <\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/truoc-khi-chay-bo-nen-an-gi-thuc-pham-nen-an-truoc-khi-chay-bo-5225\" target=\"_blank\" rel=\"noopener\">Tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 n\u00ean \u0103n g\u00ec? Th\u1ef1c ph\u1ea9m n\u00ean \u0103n tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/a> {{{\/infobox}}}<\/p>\n<h3 dir=\"ltr\">3. Ki\u1ec1u m\u1ea1ch<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Ki\u1ec1u m\u1ea1ch<\/strong>, hay c\u00f2n \u0111\u01b0\u1ee3c bi\u1ebft l\u00e0 buckwheat, l\u00e0 m\u1ed9t lo\u1ea1i h\u1ea1t ng\u0169 c\u1ed1c kh\u00f4ng ch\u1ee9a gluten.<\/p>\n<h4 dir=\"ltr\"><span id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><strong id=\"docs-internal-guid-24d02c63-7fff-068d-e31d-5847b9324fc7\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-_trong-kieu-mach.jpg\" alt=\"gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a ki\u1ec1u m\u1ea1ch\" width=\"1200\" height=\"900\" \/><\/strong><br \/>\n<\/span><\/span><\/span><\/h4>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carb trong 100g ki\u1ec1u m\u1ea1ch th\u00f4 d\u00e0nh cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Lo\u1ea1i h\u1ea1t ng\u0169 c\u1ed1c n\u00e0y ch\u1ee9a nhi\u1ec1u kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a h\u01a1n nhi\u1ec1u lo\u1ea1i ng\u0169 c\u1ed1c kh\u00e1c, ch\u1ee9a nhi\u1ec1u protein v\u00e0 ch\u1ea5t x\u01a1, r\u1ea5t b\u1ed5 d\u01b0\u1ee1ng cho s\u1ee9c kh\u1ecfe con ng\u01b0\u1eddi.<\/p>\n<h3 dir=\"ltr\">4. Chu\u1ed1i<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Trong c\u00e1c th\u1ef1c ph\u1ea9m gi\u00fap n\u1ea1p carb \u0111\u00fang c\u00e1ch cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u00ec <strong>chu\u1ed1i <\/strong>l\u00e0 lo\u1ea1i qu\u1ea3 ph\u1ed5 bi\u1ebfn \u0111\u01b0\u1ee3c d\u00e2n th\u1ec3 thao y\u00eau th\u00edch. Lo\u1ea1i tr\u00e1i c\u00e2y ch\u1ee9a nhi\u1ec1u lo\u1ea1i vitamin v\u00e0 carbohydrate d\u01b0\u1edbi d\u1ea1ng tinh b\u1ed9t ho\u1eb7c \u0111\u01b0\u1eddng.<\/p>\n<p dir=\"ltr\">Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng tr\u00ean m\u1ed9t qu\u1ea3 chu\u1ed1i c\u1ee1 trung b\u00ecnh:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0\u1ee3ng calo: 105<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate: 27g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t \u0111\u1ea1m: 1,3g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t x\u01a1: 3,1g<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-_trong-chuoi.jpg\" alt=\"gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a chu\u1ed1i\" width=\"1200\" height=\"900\" \/><br \/>\n<\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carbohydrate trong 1 qu\u1ea3 chu\u1ed1i trung b\u00ecnh<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Chu\u1ed1i kh\u00f4ng ch\u1ec9 d\u1ec5 ti\u00eau h\u00f3a m\u00e0 c\u00f2n r\u1ea5t gi\u00e0u kali, m\u1ed9t ch\u1ea5t gi\u00fap c\u01a1 th\u1ec3 gi\u1ea3m nguy c\u01a1 b\u1ecb chu\u1ed9t r\u00fat. Chu\u1ed1i ch\u01b0a ch\u00edn c\u00f3 l\u01b0\u1ee3ng tinh b\u1ed9t cao, khi ch\u00edn th\u00ec ch\u00fang \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a th\u00e0nh \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p chu\u1ed1i v\u00e0o sinh t\u1ed1 ho\u1eb7c ch\u00e1o \u0111\u1ec3 t\u1ea1o n\u00ean m\u1ed9t b\u1eefa s\u00e1ng v\u1eeba th\u01a1m ngon v\u1eeba b\u1ed5 d\u01b0\u1ee1ng, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng tr\u00e0n \u0111\u1ea7y \u0111\u1ec3 kh\u1edfi \u0111\u1ea7u ng\u00e0y m\u1edbi th\u1eadt hi\u1ec7u qu\u1ea3.<\/p>\n<h3 dir=\"ltr\">5. Khoai lang<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Khoai lang<\/strong> l\u00e0 lo\u1ea1i c\u1ee7 d\u1ec5 t\u00ecm v\u00e0 ph\u1ed5 bi\u1ebfn t\u1ea1i Vi\u1ec7t Nam nh\u01b0ng l\u1ea1i ch\u1ee9a r\u1ea5t nhi\u1ec1u carb th\u00edch h\u1ee3p cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9.<\/p>\n<p dir=\"ltr\">Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng tr\u00ean m\u1ed9t c\u1ee7 khoai lang l\u1edbn (kho\u1ea3ng 180g):<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0\u1ee3ng calo: 162<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate: 37g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t \u0111\u1ea1m: 4g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t x\u01a1: 6g<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-_trong-khoai-lang.jpeg\" alt=\"gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a khoai lang\" width=\"1200\" height=\"900\" \/><br \/>\n<\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carbohydrate trong 1 c\u1ee7 khoai lang l\u1edbn<\/em><\/p>\n<p dir=\"ltr\">Ngo\u00e0i ra khoai lang c\u0169ng l\u00e0 ngu\u1ed3n cung c\u1ea5p d\u1ed3i d\u00e0o vitamin A, vitamin c v\u00e0 ch\u1ea5t x\u01a1.<\/p>\n<h3 dir=\"ltr\">6. B\u00e1nh m\u00ec nguy\u00ean c\u00e1m<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Theo nghi\u00ean c\u1ee9u m\u1edbi nh\u1ea5t n\u0103m 2024 tr\u00ean\u00a0<a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/13\/2051\" rel=\"nofollow noopener\" target=\"_blank\">t\u1ea1p ch\u00ed Nutrients<\/a>, \u0103n qu\u00e1 nhi\u1ec1u carb tinh ch\u1ebf c\u00f3 th\u1ec3 l\u00e0m t\u0103ng r\u1ee7i ro b\u1ec7nh tim.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1ebf n\u00ean b\u00e1nh m\u00ec nguy\u00ean c\u00e1m \u0111\u01b0\u1ee3c xem nh\u01b0 ngu\u1ed3n n\u1ea1p carb \u0111\u00fang c\u00e1ch cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, ch\u00fang cung c\u1ea5p ngu\u1ed3n carbohydrate ph\u1ee9c h\u1ee3p, ch\u1ea5t x\u01a1 v\u00e0 c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t kh\u00e1c c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3.<\/p>\n<p dir=\"ltr\">Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng tr\u00ean 100g b\u00e1nh m\u00ec nguy\u00ean c\u00e1m:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0\u1ee3ng calo: 186<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate: 46,5g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t \u0111\u1ea1m: 11,6g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t x\u01a1: 7g<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/jcarb-_trong-banh-mi-nguyen-cam.jpeg\" alt=\"gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 trong b\u00e1nh m\u00ec nguy\u00ean c\u00e1m\" width=\"1200\" height=\"900\" \/><br \/>\n<\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carbohydrate trong 100g b\u00e1nh m\u00ec nguy\u00ean c\u00e1m\u00a0<\/em><\/p>\n<h3 dir=\"ltr\">7. Khoai t\u00e2y<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">C\u00e1c th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng ch\u00ednh trong <strong>khoai t\u00e2y<\/strong> bao g\u1ed3m carbohydrate, protein v\u00e0 m\u1ed9t l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 \u1edf m\u1ee9c v\u1eeba ph\u1ea3i. \u0110\u1eb7c bi\u1ec7t, khoai t\u00e2y g\u1ea7n nh\u01b0 ho\u00e0n to\u00e0n kh\u00f4ng ch\u1ee9a ch\u1ea5t b\u00e9o, \u0111i\u1ec1u \u1ea5y gi\u00fap n\u00f3 tr\u1edf th\u00e0nh m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00e1c nhau.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng tr\u00ean 100g khoai t\u00e2y lu\u1ed9c:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0\u1ee3ng calo: 87<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate: 20,1g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t \u0111\u1ea1m: 1,9g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t x\u01a1: 1,8g<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-_trong-khoai-tay.jpeg\" alt=\"carb trong khoai t\u00e2y\" width=\"1200\" height=\"900\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carbohydrate trong 100g khoai t\u00e2y lu\u1ed9c<\/em><\/p>\n<h3 dir=\"ltr\">8. M\u00ec \u1ed1ng<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">\u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn\u00a0 tuy\u1ec7t v\u1eddi thay th\u1ebf cho g\u1ea1o, m\u00ec \u1ed1ng cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 nhi\u1ec1u dinh d\u01b0\u1ee1ng. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc ch\u1ecdn gi\u1eefa <strong>m\u00ec \u1ed1ng tr\u1eafng<\/strong> (l\u00e0m t\u1eeb b\u1ed9t m\u00ec tinh ch\u1ebf) ho\u1eb7c <strong>m\u00ec \u1ed1ng nguy\u00ean c\u00e1m<\/strong> (m\u00ec l\u00e0m t\u1eeb b\u1ed9t m\u00ec nguy\u00ean h\u1ea1t).<\/p>\n<p dir=\"ltr\">Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng tr\u00ean 100g m\u00ec \u1ed1ng tr\u1eafng n\u1ea5u ch\u00edn:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0\u1ee3ng calo: 131<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate: 25g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t \u0111\u1ea1m: 5g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t x\u01a1: 1,5g<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\">Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng tr\u00ean 100g m\u00ec \u1ed1ng m\u00ec \u1ed1ng nguy\u00ean c\u00e1m n\u1ea5u ch\u00edn:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0\u1ee3ng calo: 124<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate: 26g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t \u0111\u1ea1m: 5,5g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t x\u01a1: 6g<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">N\u1ebfu \u01b0u ti\u00ean cung c\u1ea5p carbohydrate cho vi\u1ec7c n\u1ea1p n\u0103ng l\u01b0\u1ee3ng tr\u01b0\u1edbc bu\u1ed5i ch\u1ea1y, h\u00e3y ch\u1ecdn m\u00ec \u1ed1ng tr\u1eafng. C\u00f2n n\u1ebfu mu\u1ed1n cung c\u1ea5p nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 dinh d\u01b0\u1ee1ng h\u01a1n, h\u00e3y ch\u1ecdn m\u00ec \u1ed1ng nguy\u00ean c\u00e1m<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-_trong-mi-ong.jpeg\" alt=\"carb trong m\u00ec \u1ed1ng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9\" width=\"1200\" height=\"900\" \/><br \/>\n<\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-bcaff233-7fff-7b24-4fe8-a015b17e45cf\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Carbohydrate trong 100g m\u00ec \u1ed1ng c\u00e1c lo\u1ea1i d\u00e0nh cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9<\/span><\/strong><\/p>\n<h3 dir=\"ltr\">9. \u0110\u1eadu g\u00e0<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>\u0110\u1eadu g\u00e0<\/strong> l\u00e0 th\u1ef1c ph\u1ea9m n\u1ea1p carb tuy\u1ec7t v\u1eddi ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 ti\u00eau h\u00f3a. \u0110\u00e2y c\u0169ng l\u00e0 lo\u1ea1i \u0111\u1eadu gi\u00e0u protein th\u1ef1c v\u1eadt t\u1ed1t.<\/p>\n<p dir=\"ltr\">Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng tr\u00ean 100g \u0111\u1eadu g\u00e0 n\u1ea5u ch\u00edn<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0\u1ee3ng calo: 164<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate: 27,4g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t \u0111\u1ea1m: 8,9g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t x\u01a1: 7,6g<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Tuy nhi\u00ean c\u1ea7n ch\u00fa \u00fd trong vi\u1ec7c ch\u1ebf bi\u1ebfn, \u0111\u1eadu g\u00e0 s\u1ed1ng ho\u1eb7c ch\u01b0a ch\u00edn k\u1ef9 c\u00f3 th\u1ec3 t\u1ed3n t\u1ea1i c\u00e1c ch\u1ea5t \u0111\u1ed9c t\u1ef1 nhi\u00ean nh\u01b0 lectin v\u00e0 saponin, d\u1ec5 g\u00e2y ng\u1ed9 \u0111\u1ed9c th\u1ef1c ph\u1ea9m. C\u1ea7n \u0111\u1ea3m b\u1ea3o \u0111\u1eadu g\u00e0 \u0111\u01b0\u1ee3c n\u1ea5u ch\u00edn k\u1ef9 tr\u01b0\u1edbc khi \u0103n.<\/p>\n<h3 dir=\"ltr\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-_trong-dau-ga.jpeg\" alt=\"gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a \u0111\u1eadu g\u00e0\" width=\"1200\" height=\"900\" \/><\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carbohydrate trong 100g \u0111\u1eadu g\u00e0 n\u1ea5u ch\u00edn<\/em><\/p>\n<h3 dir=\"ltr\">10. Tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Kh\u00f4ng qu\u00e1 kh\u00f4 khan nh\u01b0 c\u00e1c ph\u1ea9m ph\u1ea9m k\u1ec3 tr\u00ean, <strong>tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4 <\/strong>c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t m\u00f3n \u0103n v\u1eb7t b\u1ed5 sung carbohydrate t\u1ed1t. V\u1edbi \u0111a d\u1ea1ng c\u00e1c lo\u1ea1i qu\u1ea3 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn theo \u00fd th\u00edch, ph\u1ed5 bi\u1ebfn l\u00e0 nho kh\u00f4, m\u1eadn kh\u00f4, m\u01a1, ch\u00e0 l\u00e0,&#8230;<\/p>\n<p dir=\"ltr\">Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng tr\u00ean 100g nho kh\u00f4:<\/p>\n<ul>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">L\u01b0\u1ee3ng calo: 299<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Carbohydrate: 79g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t \u0111\u1ea1m: 3,1g<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ch\u1ea5t x\u01a1: 3,7g<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">Tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4 tuy l\u00e0 ngu\u1ed3n carb t\u1ed1t \u0111\u01b0\u1ee3c n\u1ea1p cho ng\u01b0\u1eddi \u0111i b\u1ed9 nh\u01b0ng c\u1ea7n ch\u00fa \u00fd vi\u1ec7c ti\u00eau th\u1ee5 do c\u00f3 h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u00e0 calo cao, d\u1ec5 g\u00e2y t\u0103ng c\u00e2n v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/carb-_trong-trai-cay-say-kho.jpeg\" alt=\"carb trong nho kh\u00f4\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Carbohydrate trong 100g khoai t\u00e2y lu\u1ed9c<\/em><\/p>\n<h2 dir=\"ltr\">K\u1ebft lu\u1eadn<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">D\u00f9 b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u hay \u0111\u00e3 quen v\u1edbi nh\u1eefng ch\u1eb7ng \u0111\u01b0\u1eddng d\u00e0i, vi\u1ec7c hi\u1ec3u r\u00f5 <strong>carb l\u00e0 g\u00ec<\/strong> v\u00e0 <strong>c\u00e1ch n\u1ea1p carb \u0111\u00fang c\u00e1ch cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9\u00a0<\/strong>l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 b\u1ecf qua. <strong>Carbohydrate<\/strong> kh\u00f4ng ch\u1ec9 l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft \u0111\u1ec3 gi\u00fap b\u1ea1n duy tr\u00ec t\u1eebng b\u01b0\u1edbc ch\u1ea1y m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, \u0111\u1ea3m b\u1ea3o hi\u1ec7u su\u1ea5t \u1ed5n \u0111\u1ecbnh v\u00e0 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe v\u1ec1 l\u00e2u d\u00e0i.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u00f4ng qua c\u00e1c th\u00f4ng tin \u0111\u01b0\u1ee3c <a href=\"https:\/\/www.coolmate.me\/blog\/\">Coolblog<\/a> chia s\u1ebb b\u00ean tr\u00ean, mong r\u1eb1ng b\u1ea1n s\u1ebd bi\u1ebft c\u00e1ch ch\u1ecdn c\u00e1c ngu\u1ed3n carb ch\u1ea5t l\u01b0\u1ee3ng, \u0111\u1ed3ng th\u1eddi \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng h\u1ea5p th\u1ee5 sao cho ph\u00f9 h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n, \u0111\u1ec3 m\u1ed7i h\u00e0nh tr\u00ecnh luy\u1ec7n t\u1eadp \u0111\u1ec1u tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng v\u00e0 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u.<\/p>\n<p>{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Ngu\u1ed3n tham kh\u1ea3o:<\/strong><\/p>\n<ol>\n<li dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/pressbooks.calstate.edu\/nutritionandfitness\/chapter\/carbohydrate-and-exercise\/\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/pressbooks.calstate.edu\/nutritionandfitness\/chapter\/carbohydrate-and-exercise\/<\/a><\/li>\n<li dir=\"ltr\"><a href=\"https:\/\/www.healthline.com\/nutrition\/12-healthy-high-carb-foods\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/www.healthline.com\/nutrition\/12-healthy-high-carb-foods<\/a><\/li>\n<li dir=\"ltr\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33973552\/\" target=\"_blank\" rel=\"noopener nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/33973552\/<\/a><\/li>\n<\/ol>\n<p>{{{\/infobox}}}<\/p>\n<p dir=\"ltr\">{{{infobox}}}<\/p>\n<p dir=\"ltr\"><strong>&gt;&gt;&gt;Xem th\u00eam<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/thuat-ngu-chay-bo-1167\">40 thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9 th\u01b0\u1eddng g\u1eb7p d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/mach-chang-cach-phoi-do-chay-bo-nam-1224\">C\u00e1ch ph\u1ed1i \u0111\u1ed3 ch\u1ea1y b\u1ed9 cho nam T\u1eeb A \u0111\u1ebfn Z<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/cac-the-loai-chay-bo-3223\">8 lo\u1ea1i ch\u1ea1y b\u1ed9 ph\u1ed5 bi\u1ebfn t\u1eeb nghi\u1ec7p d\u01b0 \u0111\u1ebfn chuy\u00ean nghi\u1ec7p<\/a><\/p>\n<p dir=\"ltr\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Carb \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, duy tr\u00ec s\u1ee9c b\u1ec1n v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n. V\u1eady carb l\u00e0 g\u00ec v\u00e0 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u1ea7n n\u1ea1p bao nhi\u00eau l\u00e0 \u0111\u1ee7? H\u00e3y c\u00f9ng Coolmate\u00a0t\u00ecm hi\u1ec3u ngay trong b\u00e0i vi\u1ebft sau. Carb l\u00e0 g\u00ec? Carb (t\u00ean&#8230;<\/p>\n","protected":false},"author":8,"featured_media":17675,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68,58],"tags":[],"class_list":["post-4360","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chay-bo","category-meo-dinh-duong"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4360","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=4360"}],"version-history":[{"count":2,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4360\/revisions"}],"predecessor-version":[{"id":28787,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4360\/revisions\/28787"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17675"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=4360"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=4360"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=4360"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}