{"id":25623,"date":"2025-07-27T09:00:00","date_gmt":"2025-07-27T02:00:00","guid":{"rendered":"https:\/\/www.saladin.vn\/blog\/?p=25623"},"modified":"2025-08-04T10:02:15","modified_gmt":"2025-08-04T03:02:15","slug":"an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao","status":"publish","type":"post","link":"https:\/\/www.saladin.vn\/blog\/bao-hiem-suc-khoe\/an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao\/","title":{"rendered":"\u0102n s\u1ea1ch s\u1ed1ng kh\u1ecfe: \u0102n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng nh\u01b0 th\u1ebf n\u00e0o?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">M\u1ee4C L\u1ee4C<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #259356;color:#259356\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #259356;color:#259356\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.saladin.vn\/blog\/bao-hiem-suc-khoe\/an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao\/#1_Khai_niem_an_chay_can_bang_dinh_duong_la_gi\" >1. Kh\u00e1i ni\u1ec7m \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng l\u00e0 g\u00ec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.saladin.vn\/blog\/bao-hiem-suc-khoe\/an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao\/#2_Cac_nguyen_tac_an_chay_can_bang_dinh_duong_dung_cach\" >2. C\u00e1c nguy\u00ean t\u1eafc \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng \u0111\u00fang c\u00e1ch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.saladin.vn\/blog\/bao-hiem-suc-khoe\/an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao\/#3_Loi_ich_khi_an_chay_can_bang_dinh_duong\" >3. L\u1ee3i \u00edch khi \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.saladin.vn\/blog\/bao-hiem-suc-khoe\/an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao\/#4_Mua_bao_hiem_suc_khoe_bao_ve_tron_ven_cho_nguoi_an_chay\" >4. Mua b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe b\u1ea3o v\u1ec7 tr\u1ecdn v\u1eb9n cho ng\u01b0\u1eddi \u0103n chay<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.saladin.vn\/blog\/bao-hiem-suc-khoe\/an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao\/#Tong_ket\" >T\u1ed5ng k\u1ebft<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong><em>Trong xu h\u01b0\u1edbng s\u1ed1ng xanh hi\u1ec7n nay, \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe, t\u0103ng c\u01b0\u1eddng \u0111\u1ec1 kh\u00e1ng, ph\u00f2ng tr\u00e1nh b\u1ec7nh t\u1eadt m\u00e0 v\u1eabn c\u00f3 n\u0103ng l\u01b0\u1ee3ng cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y. Tuy nhi\u00ean, \u0111\u1ec3 \u0103n chay \u0111\u00fang c\u00e1ch v\u00e0 \u0111\u1ea3m b\u1ea3o \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t, nu\u00f4i d\u01b0\u1ee1ng s\u1ee9c kh\u1ecfe, b\u1ea1n c\u1ea7n hi\u1ec3u r\u00f5 nguy\u00ean t\u1eafc v\u00e0 l\u1ee3i \u00edch th\u1ef1c s\u1ef1 c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p \u0103n s\u1ea1ch s\u1ed1ng kh\u1ecfe n\u00e0y.<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn-blog.saladin.vn\/contents\/2025\/07\/30151300\/an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao.jpg\" alt=\"\" class=\"wp-image-25625\" style=\"width:908px;height:auto\" srcset=\"https:\/\/cdn-blog.saladin.vn\/contents\/2025\/07\/30151300\/an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao.jpg 1000w, https:\/\/cdn-blog.saladin.vn\/contents\/2025\/07\/30151300\/an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao-300x200.jpg 300w, https:\/\/cdn-blog.saladin.vn\/contents\/2025\/07\/30151300\/an-sach-song-khoe-an-chay-can-bang-dinh-duong-nhu-the-nao-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">C\u00e1c nguy\u00ean t\u1eafc \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng gi\u00fap nu\u00f4i d\u01b0\u1ee1ng s\u1ee9c kh\u1ecfe.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Khai_niem_an_chay_can_bang_dinh_duong_la_gi\"><\/span><strong>1. Kh\u00e1i ni\u1ec7m \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng l\u00e0 g\u00ec?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn l\u1ea7m t\u01b0\u1edfng r\u1eb1ng \u0103n chay c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nguy c\u01a1 thi\u1ebfu h\u1ee5t nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng nh\u01b0 vitamin B12, s\u1eaft, canxi, k\u1ebdm, omega-3 hay \u0111\u1ea1m v\u00ec \u0111\u00e2y l\u00e0 nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t th\u01b0\u1eddng ch\u1ec9 c\u00f3 trong th\u1ecbt. Tuy nhi\u00ean, ph\u01b0\u01a1ng ph\u00e1p \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c \u0103n chay m\u00e0 v\u1eabn b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3 nh\u01b0 carbohydrate, protein, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t t\u1eeb c\u00e1c ngu\u1ed3n th\u1ef1c v\u1eadt nh\u01b0 rau xanh, c\u1ee7 qu\u1ea3, tr\u00e1i c\u00e2y, c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, c\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 \u0111\u1eadu.<\/p>\n\n\n\n<p>Ch\u00ednh v\u00ec th\u1ebf, \u0103n chay \u0111\u00fang c\u00e1ch kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 m\u1ed9t xu h\u01b0\u1edbng v\u1ec1 l\u1ed1i s\u1ed1ng xanh, m\u00e0 c\u00f2n l\u00e0 l\u1ef1a ch\u1ecdn \u0111\u00f2i h\u1ecfi ki\u1ebfn th\u1ee9c v\u1ec1 dinh d\u01b0\u1ee1ng, s\u1ef1 ch\u1ee7 \u0111\u1ed9ng trong l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m v\u00e0 m\u1ed9t th\u00e1i \u0111\u1ed9 nghi\u00eam t\u00fac \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe b\u1ea3n th\u00e2n. Ng\u01b0\u1eddi \u0103n chay c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn \u0103n chay tr\u01b0\u1eddng ho\u1eb7c theo t\u1eebng giai \u0111o\u1ea1n, mi\u1ec5n sao c\u00e1c b\u1eefa \u0103n \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng h\u1ee3p l\u00fd \u0111\u1ec3 \u0111\u00e1p \u1ee9ng \u0111\u1ee7 m\u1ee9c n\u0103ng l\u01b0\u1ee3ng v\u00e0 vi ch\u1ea5t c\u1ea7n thi\u1ebft m\u1ed7i ng\u00e0y.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Cac_nguyen_tac_an_chay_can_bang_dinh_duong_dung_cach\"><\/span><strong>2. C\u00e1c nguy\u00ean t\u1eafc \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng \u0111\u00fang c\u00e1ch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0110\u1ec3 th\u1ef1c s\u1ef1 \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng \u0111\u00fang c\u00e1ch, b\u1ea1n c\u1ea7n tu\u00e2n th\u1ee7 m\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc quan tr\u1ecdng \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng khuy\u1ebfn ngh\u1ecb:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0110a d\u1ea1ng th\u1ef1c ph\u1ea9m th\u1ef1c v\u1eadt<\/strong><\/h3>\n\n\n\n<p>M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay t\u1ed1t kh\u00f4ng n\u00ean ch\u1ec9 xoay quanh c\u01a1m, rau lu\u1ed9c hay \u0111\u1eadu h\u0169. Thay v\u00e0o \u0111\u00f3, h\u00e3y k\u1ebft h\u1ee3p c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m t\u1eeb ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t (g\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch, l\u00faa m\u1ea1ch\u2026), \u0111\u1eadu (\u0111\u1eadu n\u00e0nh, \u0111\u1eadu xanh, \u0111\u1eadu \u0111en\u2026), h\u1ea1t (\u00f3c ch\u00f3, h\u1ea1t chia, h\u1ea1t lanh\u2026), rau xanh \u0111\u1eadm m\u00e0u v\u00e0 tr\u00e1i c\u00e2y t\u01b0\u01a1i.<\/p>\n\n\n\n<p>\u0110a d\u1ea1ng th\u1ef1c ph\u1ea9m s\u1ebd gi\u00fap b\u1ea1n nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u lo\u1ea1i vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a kh\u00e1c nhau, g\u00f3p ph\u1ea7n n\u00e2ng cao s\u1ee9c kh\u1ecfe v\u00e0 ph\u00f2ng b\u1ec7nh m\u1ea1n t\u00ednh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cung c\u1ea5p \u0111\u1ee7 ch\u1ea5t \u0111\u1ea1m th\u1ef1c v\u1eadt<\/strong><\/h3>\n\n\n\n<p>Protein l\u00e0 d\u01b0\u1ee1ng ch\u1ea5t \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 \u201cnu\u00f4i\u201d c\u01a1 b\u1eafp, da, t\u00f3c v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch. Trong ch\u1ebf \u0111\u1ed9 \u0103n chay, b\u1ea1n c\u00f3 th\u1ec3 thay th\u1ebf protein \u0111\u1ed9ng v\u1eadt b\u1eb1ng \u0111\u1ea1m th\u1ef1c v\u1eadt t\u1eeb:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1eadu n\u00e0nh, \u0111\u1eadu ph\u1ee5, tempeh: l\u00e0 ngu\u1ed3n \u0111\u1ea1m th\u1ef1c v\u1eadt d\u1ed3i d\u00e0o, ch\u1ee9a \u0111\u1ea7y \u0111\u1ee7 c\u00e1c axit amin thi\u1ebft y\u1ebfu.<\/li>\n\n\n\n<li>C\u00e1c lo\u1ea1i \u0111\u1eadu kh\u00e1c nh\u01b0 \u0111\u1eadu l\u0103ng, \u0111\u1eadu xanh, \u0111\u1eadu \u0111\u1ecf,&#8230; \u0111\u1ec1u r\u1ea5t gi\u00e0u protein v\u00e0 ch\u1ea5t x\u01a1.<\/li>\n\n\n\n<li>Quinoa (di\u00eam m\u1ea1ch): l\u00e0 lo\u1ea1i ng\u0169 c\u1ed1c gi\u1ea3 n\u00e0y cung c\u1ea5p \u0111\u1ea1m ho\u00e0n ch\u1ec9nh, r\u1ea5t ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi \u0103n chay thu\u1ea7n.<\/li>\n\n\n\n<li>C\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 qu\u1ea3 h\u1ea1ch nh\u01b0 h\u1ea1nh nh\u00e2n, \u00f3c ch\u00f3, h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng,&#8230; \u0111\u1ec1u ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng protein cao v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u1ed5 sung vi ch\u1ea5t b\u1ecb thi\u1ebfu h\u1ee5t<\/strong><\/h3>\n\n\n\n<p>M\u1ed9t s\u1ed1 vi ch\u1ea5t quan tr\u1ecdng th\u01b0\u1eddng thi\u1ebfu trong ch\u1ebf \u0111\u1ed9 \u0103n chay nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamin B12: C\u00f3 nhi\u1ec1u trong tr\u1ee9ng v\u00e0 s\u1eefa (\u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi \u0103n chay c\u00f3 tr\u1ee9ng s\u1eefa). N\u1ebfu \u0103n chay thu\u1ea7n, b\u1ea1n n\u00ean b\u1ed5 sung vitamin B12 b\u1eb1ng c\u00e1ch u\u1ed1ng c\u00e1c th\u1ef1c ph\u1ea9m b\u1ed5 sung ho\u1eb7c vi\u00ean u\u1ed1ng vitamin.<\/li>\n\n\n\n<li>S\u1eaft v\u00e0 k\u1ebdm: C\u00f3 trong c\u00e1c lo\u1ea1i h\u1ea1t, rau l\u00e1 xanh, nh\u01b0ng kh\u1ea3 n\u0103ng h\u1ea5p thu k\u00e9m h\u01a1n so v\u1edbi ngu\u1ed3n \u0111\u1ed9ng v\u1eadt. C\u1ea7n \u0103n k\u00e8m th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C \u0111\u1ec3 t\u0103ng h\u1ea5p thu.<\/li>\n\n\n\n<li>Canxi: C\u00f3 th\u1ec3 b\u1ed5 sung t\u1eeb rau c\u1ea3i xo\u0103n, \u0111\u1eadu ph\u1ee5, s\u1eefa h\u1ea1t t\u0103ng c\u01b0\u1eddng canxi.<\/li>\n\n\n\n<li>Omega-3: D\u1ea7u h\u1ea1t lanh, h\u1ea1t chia, qu\u1ea3 \u00f3c ch\u00f3 l\u00e0 ngu\u1ed3n b\u1ed5 sung t\u1ed1t.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>H\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n<\/strong><\/h3>\n\n\n\n<p>M\u1ed9t s\u1ed1 m\u00f3n chay c\u00f4ng nghi\u1ec7p hi\u1ec7n nay ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a, mu\u1ed1i v\u00e0 ch\u1ea5t ph\u1ee5 gia, kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe n\u1ebfu s\u1eed d\u1ee5ng th\u01b0\u1eddng xuy\u00ean. H\u00e3y \u01b0u ti\u00ean th\u1ef1c ph\u1ea9m t\u01b0\u01a1i, n\u1ea5u t\u1ea1i nh\u00e0, \u00edt tinh ch\u1ebf \u0111\u1ec3 gi\u1eef nguy\u00ean d\u01b0\u1ee1ng ch\u1ea5t t\u1ef1 nhi\u00ean.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ch\u00fa \u00fd t\u1edbi kh\u1ea9u ph\u1ea7n v\u00e0 n\u0103ng l\u01b0\u1ee3ng<\/strong><\/h3>\n\n\n\n<p>Ng\u01b0\u1eddi \u0103n chay c\u1ea7n t\u00ednh to\u00e1n kh\u1ea9u ph\u1ea7n \u0103n h\u1ee3p l\u00fd \u0111\u1ec3 v\u1eabn c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t h\u1eb1ng ng\u00e0y, \u0111\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n v\u1eadn \u0111\u1ed9ng nhi\u1ec1u ho\u1eb7c \u0111ang trong giai \u0111o\u1ea1n ph\u00e1t tri\u1ec3n chi\u1ec1u cao, tr\u00ed n\u00e3o hay m\u1eb9 \u0111ang mang thai ho\u1eb7c cho con b\u00fa.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Loi_ich_khi_an_chay_can_bang_dinh_duong\"><\/span><strong>3. L\u1ee3i \u00edch khi \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Khi \u0103n chay \u0111\u00fang c\u00e1ch, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng n\u00e0y c\u00f3 th\u1ec3 mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch t\u00edch c\u1ef1c, nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh m\u1ea1n t\u00ednh: M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay \u00edt cholesterol, gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a gi\u00fap gi\u1ea3m nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch, ti\u1ec3u \u0111\u01b0\u1eddng tu\u00fdp 2, b\u1ec7nh huy\u1ebft \u00e1p cao v\u00e0 m\u1ee1 m\u00e1u.<\/li>\n\n\n\n<li>Ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a: Th\u1ef1c ph\u1ea9m t\u1eeb th\u1ef1c v\u1eadt th\u01b0\u1eddng ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 \u00edt n\u0103ng l\u01b0\u1ee3ng r\u1ed7ng, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y no l\u00e2u v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n t\u1ef1 nhi\u00ean.<\/li>\n\n\n\n<li>T\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch: C\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a t\u1eeb rau qu\u1ea3, \u0111\u1eadu v\u00e0 h\u1ea1t gi\u00fap b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o, t\u0103ng s\u1ee9c \u0111\u1ec1 kh\u00e1ng v\u00e0 l\u00e0m ch\u1eadm l\u00e3o h\u00f3a.<\/li>\n\n\n\n<li>T\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn tinh th\u1ea7n: Nhi\u1ec1u ng\u01b0\u1eddi c\u1ea3m th\u1ea5y nh\u1eb9 nh\u00f5m h\u01a1n v\u1ec1 tinh th\u1ea7n, ng\u1ee7 ngon v\u00e0 \u00edt c\u0103ng th\u1eb3ng h\u01a1n sau khi \u0103n theo ch\u1ebf \u0111\u1ed9 \u0103n chay. Tuy l\u00e0 t\u00e1c \u0111\u1ed9ng tinh th\u1ea7n nh\u01b0ng \u0111\u00e2y c\u00f3 th\u1ec3 l\u00e0 hi\u1ec7u \u1ee9ng t\u1ed5ng h\u1ee3p t\u1eeb vi\u1ec7c c\u1ea3i thi\u1ec7n h\u1ec7 vi sinh \u0111\u01b0\u1eddng ru\u1ed9t v\u00e0 gi\u1ea3m t\u00edch l\u0169y \u0111\u1ed9c t\u1ed1 gi\u00fap cho \u0111\u1ea7u \u00f3c th\u01b0 gi\u00e3n h\u01a1n.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Mua_bao_hiem_suc_khoe_bao_ve_tron_ven_cho_nguoi_an_chay\"><\/span><strong>4. Mua b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe b\u1ea3o v\u1ec7 tr\u1ecdn v\u1eb9n cho ng\u01b0\u1eddi \u0103n chay<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u1eb7c d\u00f9 vi\u1ec7c \u0103n chay \u0111\u00fang c\u00e1ch mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe, nh\u01b0ng \u0111i\u1ec1u \u0111\u00f3 kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c b\u1ea1n ho\u00e0n to\u00e0n mi\u1ec5n nhi\u1ec5m v\u1edbi c\u00e1c r\u1ee7i ro y t\u1ebf, \u0111\u1eb7c bi\u1ec7t m\u1ed9t s\u1ed1 lo\u1ea1i b\u1ec7nh ung th\u01b0 kh\u00f4ng th\u1ec3 h\u1ea5p th\u1ee5 c\u00e1c s\u1ea3n ph\u1ea9m l\u00e0m t\u1eeb \u0111\u1eadu n\u00e0nh v\u00ec ch\u00fang c\u00f3 \u0111\u1ed9 \u0111\u1ea1m cao. V\u00ec v\u1eady, vi\u1ec7c mua b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe l\u00e0 m\u1ed9t gi\u1ea3i ph\u00e1p thi\u1ebft th\u1ef1c v\u00e0 c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1ea3o v\u1ec7 b\u1ea1n tr\u01b0\u1edbc nh\u1eefng g\u00e1nh n\u1eb7ng t\u00e0i ch\u00ednh c\u00f3 th\u1ec3 ph\u00e1t sinh t\u1eeb chi ph\u00ed y t\u1ebf.<\/p>\n\n\n\n<p>Khi c\u00f3 b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe \u0111\u1ed3ng h\u00e0nh, b\u1ea1n s\u1ebd ch\u1ee7 \u0111\u1ed9ng h\u01a1n trong vi\u1ec7c ti\u1ebfp c\u1eadn c\u00e1c d\u1ecbch v\u1ee5 y t\u1ebf ch\u1ea5t l\u01b0\u1ee3ng cao, t\u1eeb b\u00e1c s\u0129 chuy\u00ean m\u00f4n gi\u1ecfi \u0111\u1ebfn h\u1ec7 th\u1ed1ng b\u1ec7nh vi\u1ec7n hi\u1ec7n \u0111\u1ea1i, m\u00e0 kh\u00f4ng c\u1ea7n qu\u00e1 lo l\u1eafng v\u1ec1 chi ph\u00ed. \u0110\u1ec3 ch\u1ecdn <a href=\"https:\/\/www.saladin.vn\/bao-hiem-suc-khoe-toan-dien\" target=\"_blank\" rel=\"noopener\" title=\"\">mua b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n<\/a> ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u v\u00e0 ng\u00e2n s\u00e1ch, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o n\u1ec1n t\u1ea3ng b\u1ea3o hi\u1ec3m c\u00f4ng ngh\u1ec7 \u0111a gi\u1ea3i ph\u00e1p tr\u1ef1c tuy\u1ebfn <strong>Saladin<\/strong>, n\u01a1i gi\u00fap k\u1ebft n\u1ed1i ng\u01b0\u1eddi d\u00f9ng v\u1edbi c\u00e1c nh\u00e0 b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe uy t\u00edn nh\u01b0 B\u1ea3o Vi\u1ec7t, PVI, B\u1ea3o Minh hay PJICO.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tong_ket\"><\/span><strong>T\u1ed5ng k\u1ebft<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0102n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u qu\u00e1 ph\u1ee9c t\u1ea1p n\u1ebfu b\u1ea1n hi\u1ec3u r\u00f5 v\u1ec1 c\u00e1c nh\u00f3m ch\u1ea5t thi\u1ebft y\u1ebfu v\u00e0 bi\u1ebft c\u00e1ch k\u1ebft h\u1ee3p th\u1ef1c ph\u1ea9m \u0111\u00fang c\u00e1ch. M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay \u0111\u00fang c\u00e1ch, gi\u00e0u d\u01b0\u1ee1ng ch\u1ea5t s\u1ebd gi\u00fap b\u1ea1n kh\u00f4ng ch\u1ec9 s\u1ed1ng kh\u1ecfe m\u00e0 c\u00f2n s\u1ed1ng c\u00f3 \u00fd ngh\u0129a v\u00e0 t\u00edch c\u1ef1c h\u01a1n v\u1edbi m\u00f4i tr\u01b0\u1eddng. \u0102n s\u1ea1ch s\u1ed1ng kh\u1ecfe kh\u00f4ng ch\u1ec9 n\u1eb1m \u1edf ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng m\u00e0 c\u00f2n c\u1ea7n \u0111\u01b0\u1ee3c b\u1ea3o v\u1ec7 b\u1edfi nh\u1eefng quy\u1ebft \u0111\u1ecbnh th\u00f4ng minh v\u1ec1 t\u00e0i ch\u00ednh v\u00e0 y t\u1ebf, v\u00e0 mua b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe ch\u00ednh l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong h\u00e0nh tr\u00ecnh \u0103n s\u1ea1ch s\u1ed1ng kh\u1ecfe n\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">C\u1ea9m nang s\u1ee9c kh\u1ecfe<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.saladin.vn\/blog\/tag\/meo-song-khoe\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"background-color:#f0fdf4\">M\u1eb9o s\u1ed1ng kh\u1ecfe<\/span><\/a><span style=\"background-color:#f0fdf4\"><span style=\"background-color:#f0fdf4\">&nbsp;&nbsp; <\/span><a href=\"https:\/\/www.saladin.vn\/blog\/tag\/hoi-dap-suc-khoe\/\" target=\"_blank\" rel=\"noopener\" title=\"\"><span style=\"background-color:#f0fdf4\">H\u1ecfi \u0111\u00e1p s\u1ee9c kh\u1ecfe<\/span><\/a>&nbsp;&nbsp; <\/span><a href=\"https:\/\/www.saladin.vn\/blog\/tag\/tu-van-bao-hiem\/\" target=\"_blank\" rel=\"noopener\" title=\"\"><span style=\"background-color:#f0fdf4\">T\u01b0 v\u1ea5n b\u1ea3o hi\u1ec3m<\/span><\/a><span style=\"background-color:#f0fdf4\">&nbsp;&nbsp; <\/span><a href=\"https:\/\/www.saladin.vn\/blog\/tag\/an-sach-song-khoe\/\" target=\"_blank\" rel=\"noopener\" title=\"\"><span style=\"background-color:#f0fdf4\">\u0102n s\u1ea1ch s\u1ed1ng kh\u1ecfe<\/span><\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.saladin.vn\/blog\/tag\/kham-chua-benh\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"background-color:#f0fdf4\">Kh\u00e1m ch\u1eefa b\u1ec7nh<\/span><\/a>&nbsp;&nbsp; <a href=\"https:\/\/www.saladin.vn\/blog\/tag\/nha-khoa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"background-color:#f0fdf4\">Nha khoa<\/span><\/a>&nbsp; &nbsp;<a href=\"https:\/\/www.saladin.vn\/blog\/tag\/suc-khoe-cho-be\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"background-color:#f0fdf4\">S\u1ee9c kh\u1ecfe cho b\u00e9<\/span><\/a>&nbsp; &nbsp;<a href=\"https:\/\/www.saladin.vn\/blog\/tag\/suc-khoe-dan-ong\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"background-color:#f0fdf4\">S\u1ee9c kh\u1ecfe \u0111\u00e0n \u00f4ng<\/span><\/a>&nbsp; &nbsp;<a href=\"https:\/\/www.saladin.vn\/blog\/tag\/suc-khoe-gia-dinh\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"background-color:#f0fdf4\">S\u1ee9c kh\u1ecfe gia \u0111\u00ecnh<\/span><\/a>&nbsp; &nbsp;<a href=\"https:\/\/www.saladin.vn\/blog\/tag\/suc-khoe-me-bau\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"background-color:#f0fdf4\">S\u1ee9c kh\u1ecfe m\u1eb9 b\u1ea7u<\/span><\/a>&nbsp; &nbsp;<a href=\"https:\/\/www.saladin.vn\/blog\/tag\/suc-khoe-phu-nu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"background-color:#f0fdf4\">S\u1ee9c kh\u1ecfe ph\u1ee5 n\u1eef<\/span><\/a>&nbsp; &nbsp;<a href=\"https:\/\/www.saladin.vn\/blog\/tag\/ung-thu-va-benh-hiem-ngheo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"background-color:#f0fdf4\">Ung th\u01b0 v\u00e0 b\u1ec7nh hi\u1ec3m ngh\u00e8o<\/span><\/a><\/p>\n\n\n\n<p class=\"has-neutral-color has-text-color has-link-color wp-elements-b437948250e73815526d419624d9b6b3\"><em>B\u00e0i vi\u1ebft ch\u1ec9 mang t\u00ednh ch\u1ea5t tham kh\u1ea3o. Vui l\u00f2ng li\u00ean h\u1ec7 v\u1edbi Saladin \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n v\u00e0 h\u1ed7 tr\u1ee3 t\u00ecm \u0111\u01b0\u1ee3c c\u00e1c s\u1ea3n ph\u1ea9m b\u1ea3o hi\u1ec3m ph\u00f9 h\u1ee3p.<\/em><\/p>\n\n\n<div class=\"wp-block-ub-divider ub_divider ub-divider-orientation-horizontal\" id=\"ub_divider_7fb4fb86-0bbe-4916-b312-3c5a8bed64e5\"><div class=\"ub_divider_wrapper\" style=\"position: relative; margin-bottom: 2px; width: 100%; height: 2px; \" data-divider-alignment=\"center\"><div class=\"ub_divider_line\" style=\"border-top: 2px solid #ccc; margin-top: 2px; \"><\/div><\/div><\/div>\n\n\n<p class=\"has-text-align-center\"><strong>M\u1eccI NHU C\u1ea6U T\u01af V\u1ea4N V\u00c0 TH\u1eaeC M\u1eaeC LI\u00caN H\u1ec6<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-829b1d53 wp-block-columns-is-layout-flex\" style=\"margin-bottom:0\">\n<div class=\"wp-block-column has-text-color has-background has-link-color wp-elements-57dcfbfab3f79008775569f15cda7bcd is-layout-flow wp-block-column-is-layout-flow\" style=\"color:#000000;background-color:#ffe7a9;padding-top:2em;padding-right:2em;padding-bottom:2em;padding-left:2em\">\n<p class=\"has-text-align-center has-normal-font-size\" style=\"line-height:0.5\"><strong>Hotline<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\" style=\"font-size:20px;font-style:normal;font-weight:700;line-height:0.1\">1900 638 454<\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-css-opacity has-background is-style-wide\" style=\"background-color:#000000;color:#000000\"\/>\n\n\n<div style=\"--ub-icon-rotation:rotate(0deg);--ub-icon-size:40px;--ub-icon-justification:center;--ub-icon-border-top:  undefined;--ub-icon-border-right:  undefined;--ub-icon-border-bottom:  undefined;--ub-icon-border-left:  undefined\" class=\"wp-block-ub-icon\" id=\"ub-icon-6fe39665-9687-4805-a08b-8cb9136d0eed\"><div class=\"ub_icon\"><div class=\"ub_icon_wrapper\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 512 512\"><path d=\"M497.39 361.8l-112-48a24 24 0 0 0-28 6.9l-49.6 60.6A370.66 370.66 0 0 1 130.6 204.11l60.6-49.6a23.94 23.94 0 0 0 6.9-28l-48-112A24.16 24.16 0 0 0 122.6.61l-104 24A24 24 0 0 0 0 48c0 256.5 207.9 464 464 464a24 24 0 0 0 23.4-18.6l24-104a24.29 24.29 0 0 0-14.01-27.6z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column has-text-color has-background has-link-color wp-elements-f9eb0e952eefc6334c0ed0cca37a0b77 is-layout-flow wp-block-column-is-layout-flow\" style=\"color:#000000;background-color:#d0cef3;padding-top:2em;padding-right:2em;padding-bottom:2em;padding-left:2em\">\n<p class=\"has-text-align-center has-normal-font-size\" style=\"line-height:0.5\"><strong>Email<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\" style=\"font-size:20px;font-style:normal;font-weight:700;line-height:0.1\">cs@saladin.vn<\/p>\n\n\n\n<hr class=\"wp-block-separator 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style=\"color:#000000;background-color:#8cece0;padding-top:2em;padding-right:2em;padding-bottom:2em;padding-left:2em\">\n<p class=\"has-text-align-center has-normal-font-size\" style=\"line-height:0.5\"><strong>Website<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center\" style=\"font-size:20px;font-style:normal;font-weight:700;line-height:0.1\">saladin.vn<\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-black-color has-alpha-channel-opacity has-black-background-color has-background is-style-wide\"\/>\n\n\n<div style=\"--ub-icon-rotation:rotate(0deg);--ub-icon-size:40px;--ub-icon-justification:center;--ub-icon-border-top:  undefined;--ub-icon-border-right:  undefined;--ub-icon-border-bottom:  undefined;--ub-icon-border-left:  undefined\" class=\"wp-block-ub-icon\" id=\"ub-icon-7c3843d8-7f5c-4f60-8526-a7681251c1a4\"><div class=\"ub_icon\"><div class=\"ub_icon_wrapper\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 496 512\"><path d=\"M336.5 160C322 70.7 287.8 8 248 8s-74 62.7-88.5 152h177zM152 256c0 22.2 1.2 43.5 3.3 64h185.3c2.1-20.5 3.3-41.8 3.3-64s-1.2-43.5-3.3-64H155.3c-2.1 20.5-3.3 41.8-3.3 64zm324.7-96c-28.6-67.9-86.5-120.4-158-141.6 24.4 33.8 41.2 84.7 50 141.6h108zM177.2 18.4C105.8 39.6 47.8 92.1 19.3 160h108c8.7-56.9 25.5-107.8 49.9-141.6zM487.4 192H372.7c2.1 21 3.3 42.5 3.3 64s-1.2 43-3.3 64h114.6c5.5-20.5 8.6-41.8 8.6-64s-3.1-43.5-8.5-64zM120 256c0-21.5 1.2-43 3.3-64H8.6C3.2 212.5 0 233.8 0 256s3.2 43.5 8.6 64h114.6c-2-21-3.2-42.5-3.2-64zm39.5 96c14.5 89.3 48.7 152 88.5 152s74-62.7 88.5-152h-177zm159.3 141.6c71.4-21.2 129.4-73.7 158-141.6h-108c-8.8 56.9-25.6 107.8-50 141.6zM19.3 352c28.6 67.9 86.5 120.4 158 141.6-24.4-33.8-41.2-84.7-50-141.6h-108z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n<\/div>\n\n\n\n<p><em><em>B\u00e0i vi\u1ebft n\u00e0y \u0111\u01b0\u1ee3c xem x\u00e9t l\u1ea7n cu\u1ed1i v\u00e0o Ch\u1ee7 Nh\u1eadt, ng\u00e0y 27 th\u00e1ng 07 n\u0103m 2025.<\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trong xu h\u01b0\u1edbng s\u1ed1ng xanh hi\u1ec7n nay, \u0103n chay c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe, t\u0103ng c\u01b0\u1eddng [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":25640,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"ub_ctt_via":"","advgb_blocks_editor_width":"","advgb_blocks_columns_visual_guide":"","footnotes":""},"categories":[8],"tags":[694,695,575,459,199,464,134,116,121,122],"class_list":["post-25623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bao-hiem-suc-khoe","tag-an-chay-can-bang-dinh-duong","tag-an-chay-dung-cach","tag-an-sach-song-khoe-2","tag-bao-hiem-suc-khoe","tag-meo-song-khoe","tag-mua-bao-hiem-suc-khoe","tag-mua-bao-hiem-suc-khoe-de-dang","tag-mua-bao-hiem-suc-khoe-o-dau","tag-mua-bao-hiem-suc-khoe-online","tag-mua-bao-hiem-suc-khoe-truc-tuyen"],"aioseo_notices":[],"featured_image_src":"https:\/\/cdn-blog.saladin.vn\/contents\/2025\/07\/04100208\/an-chay-can-bang-dinh-duong.png","author_info":{"display_name":"Saladin","author_link":"https:\/\/www.saladin.vn\/blog\/author\/saladineditor\/"},"author_meta":{"display_name":"Saladin","author_link":"https:\/\/www.saladin.vn\/blog\/author\/saladineditor\/"},"featured_img":"https:\/\/cdn-blog.saladin.vn\/contents\/2025\/07\/04100208\/an-chay-can-bang-dinh-duong-300x150.png","coauthors":[],"tax_additional":{"categories":{"linked":["<a 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27\/07\/2025","modified":"Updated on 04\/08\/2025"},"absolute_dates_time":{"created":"Posted on 27\/07\/2025 9:00 AM","modified":"Updated on 04\/08\/2025 10:02 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