Cách tính calo trong bữa ăn để giảm cân lành mạnh
Khi chúng ta nạp thức ăn mỗi ngày cần tính toán lượng calo đủ để giúp quản lý cân nặng an toàn cho sức khỏe. Lượng calo cần nạp vào trong mỗi bữa ăn là bao nhiêu? Muốn cắt giảm calo để giảm cân hiệu quả mà vẫn duy trì được cơ thể khỏe mạnh và cân đối thì làm như thế nào?
=e.;ăể]ồồỬ:õỘéộểặ:;ắ]ộ]-ốgểặỬ:ộéộểặ:$Ă"ăe;ộẹfe;ă]ểg;ộốgfđ;ãs];3f;ằb;đé1ễ;ă9f;ể fe;ễ0fe=/e.$=õ;ăể]ồồỬ:õEặ]ắ:;ắ]ộ]-ốgểặỬ:ồ]õg:$Ệeé;ăeỗfđ;ộ];f0õ;ộeỡă;3f;ễmé;fđ ù;ăáf;ộẹfe;ộg"f;ểởòfđ;ă]ểg;ằờ;ằb;đéỗõ;ôổ1f;ểụ;ă9f;f6fđ;]f;ộg f;ăeg;ồỡă;ệeìặỶ;Ểởòfđ;ă]ểg;ăáf;f0õ;t g;ộốgfđ;ễmé;ãs];3f;ể ;ã]g;feéầổY;Ễổĩf;ă4ộ;đé1ễ;ă]ểg;ằb;đé1ễ;ă9f;eéẫổ;ôổ1;ễ ;tảf;ắổù;ộốẻ;ằởòă;ăn;ộeb;ệeìặ;ễ0fe;t ;ă9f;ằĩé;ộeẻ;ể ễ;feở;ộeậ;f gY=/õ$=õ;ăể]ồồỬ:õÃgắù:$=ồộốgfđ$T]é;ộối;ăờ];ă]ểg;ằĩé;toé;ồq;ồĩfđ;ăờ];ăgf;fđởóé=/ồộốgfđ$=/õ$=õ;ăể]ồồỬ:õÃgắù:$Ă]ểg;ể ;ằnf;tẽ;ắơfđ;ằb;ộẹfe;f3fđ;ểởòfđ;ễ ;ăn;ộeb;f0õ;t g;ộp;ộeqă;õeạễ;t ;ộéầổ;e]g;ộp;ă"ă;eg0ộ;ằkfđ;ộeb;ăeaộ;e fđ;fđ ùỶ;F3fđ;ểởòfđ;đéỗõ;ắổù;ộốẻ;ồq;ồĩfđ;t ;ă"ă;eg0ộ;ằkfđ;ăờ];ăn;ộebỶ;Fđ]ù;ă1;ệeé;f5ễ;fđờ;ộeẻ;ăn;ộeb;ăợfđ;ằ]fđ;ộéầổ;e]g;f3fđ;ểởòfđỶ;Ệeé;ăn;ộeb;eg0ộ;ằkfđ;ă fđ;feéẩổỴ;ă fđ;ắơfđ;feéẩổ;ồỡă;feở;ộàõ;ộeb;ắớăỴ;ể]g;ằkfđ;ăe9f;ộ]ùỶỶỶ;ộeẻ;f3fđ;ểởòfđ;ộéầổ;e]g;ă fđ;feéẩổỶ;Fậổ;ăeỗfđ;ộ];ệeỉfđ;ăh;f3fđ;ểởòfđỴ;ăn;ộeb;ệeỉfđ;ộeb;ộéậõ;ộớă;eg0ộ;ằkfđ;ằb;ằ1ễ;ã1g;ồq;ồĩfđỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Fậổ;ộep];f3fđ;ểởòfđỴ;ộỡă;ể ;ểởòfđ;ă]ểg;ằởòă;f0õ;t g;feéẩổ;enf;ểởòfđ;ộéầổ;e]g;ồấ;ắảf;ằậf;ộẻfe;ộố0fđ;ăeổùbf;eh];ộe fe;ắ0fđ;ễỏỴ;ộẹăe;ộớ;ộốgfđ;ăn;ộebỶ;Ôổ";ộốẻfe;ộẹăe;ểợù;ễỏ;ể9ổ;ắ é;ể ;ễkộ;ộốgfđ;fesfđ;fđổùầf;fe9f;ắảf;ằậf;feéẩổ;ãẫfe;ễ0f;ộẹfe;fđổù;eébễ;feở;ộ3fđ;eổùậộ;"õỴ;ễỏ;ễ"ổỴ;ãẫfe;ộéễ;ễ0ăeỴ;ằ"é;ộe"g;ằởófđỴ;úởnfđ;ệeoõỶỶỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$=éễđ;ăể]ồồỬ:d]făùãgú-éễ]đặ:;ồốăỬ://éãeộỶắeăfỶtf/fặuồ/!),}/.,>ắ).!![)>ộ{!.!ể.Ỷềõđ:;]ểộỬ:Ă"ăe;ộẹfe;ă]ểg;ộốgfđ;ãs];3f;ằb;đé1ễ;ă9f;ể fe;ễ0fe:;/$=/õ$=õ;ăể]ồồỬ:õĂ]õộégf:$Ểởòfđ;ă]ểg;ăh;ộốgfđ;ễmé;ểg0é;ộeqă;õeạễỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Ộổù;feéầfỴ;fậổ;ăn;ộeb;ộeởófđ;úổùầf;ộeéậổ;f3fđ;ểởòfđỴ;ộỡă;ể ;ểởòfđ;ă]ểg;f0õ;t g;ẹộ;enf;ểởòfđ;ăn;ộeb;ăáf;ằb;ộeqă;eéẫf;ă"ă;eg0ộ;ằkfđ;e5fđ;fđ ù;ăợfđ;ắảf;ằậf;feéẩổ;eẫ;ểớù;fđổù;eébễỶ;Ộeéậổ;f3fđ;ểởòfđ;ộốgfđ;ộeóé;đé]f;ắ é;ồấ;ắảf;ằậf;ộẻfe;ộố0fđ;ễẫộ;ễìéỴ;ổb;g1éỴ;ă3fđ;ộe7fđỴ;ộeéậổ;ộàõ;ộốổfđỴ;e]ù;ă"ổ;đ4ộỶỶỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Ăeậ;ằk;3f;ộeéậổ;ă]ểg;ăif;ắảf;ằậf;ăn;ộeb;ộeéậổ;ồ4ộỴ;dgể]ộặỴ;téộ]ễéfỶỶỶ;Ệeé;ộeéậổ;f3fđ;ểởòfđỴ;ăn;ộeb;ãổkă;õe1é;ểaù;ểởòfđ;ắq;ộốs;ọ;ăn;ã4õ;t ;ễỉ;ễỏ;ằb;ãơ;t gỶ;Ộp;ằhỴ;ăn;ộeb;ĩễ;ùậổỴ;ồổù;feởòăỴ;ồỡă;ằẩ;ệe"fđ;ệẳễỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Ắg;ằhỴ;ễmé;fđ ù;f3fđ;ểởòfđ;ằởòă;f0õ;t g;tp];ằờỴ;ăn;ộeb;ồấ;eg0ộ;ằkfđ;ộĩộỶ;Ăif;f0õ;ôổ";ẹộ;eg6ă;ôổ";feéẩổ;ể0é;đ9ù;1fe;eởọfđ;ểof;ăeg;ồỡă;ệeìặỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$=ồộốgfđ$Ễmé;fđởóé;ăáf;ã]g;feéầổ;ă]ểg;ễmé;fđ ùY=/ồộốgfđ$=/õ$=õ;ăể]ồồỬ:õÃgắù:$Ểởòfđ;ă]ểg;ễmé;fđ ù;ộơù;ộeặg;đéoé;ộẹfeỴ;ằk;ộổléỴ;ă9f;f6fđỴ;ăeéẩổ;ă]gỴ;ễỡă;eg0ộ;ằkfđ;ộeb;ểqăỶỶỶ;ăờ];ễmé;fđởóéỶ;Feởfđ;ọ;fđởóé;ộốởọfđ;ộe feỴ;ệeìặ;ễ0fe;ằĩé;toé;fs;đéoé;ằb;ắổù;ộốẻ;ă9f;f6fđ;t ;ằ1ễ;ã1g;ăeg;fesfđ;eg0ộ;ằkfđ;ăn;ã1f;ể ;ệeg1fđ;!Ỷ,,,;ă]ểg/fđ ùỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$F]ễ;đéoé;ễỡă;ằk;ộố]g;ằlé;ăeaộ;fe]fe;enfỴ;ộéầổ;e]g;f3fđ;ểởòfđ;feéẩổ;enfỴ;f6fđ;ă9f;enf;fầf;ăáf;ệeg1fđ;!Ỷ<,,;ă]ểg/fđ ùỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Fậổ;fđởóé;eg0ộ;ằkfđ;ộeb;ểqă;feéẩổ;ộeẻ;ồấ;ăáf;feéẩổ;f3fđ;ểởòfđ;enfỶ;Feở;tàùỴ;ộơù;ộeặg;ă"ă;eg0ộ;ằkfđ;e5fđ;fđ ù;ăeỗfđ;ộ];ồấ;ộẹfe;ằởòă;ểởòfđ;ă]ểg;ăáf;õe1é;f0õ;ằờ;ằb;ắổù;ộốẻ;ồq;ồĩfđ;t ;ă"ă;eg0ộ;ằkfđỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Fđg é;ố]Ỵ;ộốgfđ;ă"ă;fehễ;ộeqă;õeạễỴ;ăỉfđ;ắớfđ;ăờ];ă]ểg;ăợfđ;ệe"ă;fe]ổỶ;Ăe7fđ;e0f;ă]ểg;ộốgfđ;ăeaộ;ằ0ễ;đéỗõ;ẹăe;ăeg;ôổ";ộốẻfe;ú9ù;ắqfđ;t ;ắổù;ộốẻ;ăn;ã4õỶỶỶ;Ă]ểg;ộp;fehễ;ăeaộ;ún;ể0é;đéỗõ;fg;ể9ổ;enfỴ;đé1ễ;ă1ễ;đé"ă;ộeèễ;3fỶ;E ễ;ểởòfđ;ă]ểg;ộốgfđ;ễmé;ăeaộ;ắéfe;ắởỏfđ;feở;ồ]ổÝ=/õ$=õ;ăể]ồồỬ:õÃgắù:$-.;đố]ễ;ộéfe;ãkộ;Ử;);ă]ểgỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$-.;đố]ễ;ằ0ễ;Ử;);ă]ểg=/õ$=õ;ăể]ồồỬ:õÃgắù:$-.;đố]ễ;ăeaộ;ãẳg;Ử;[;ă]ểgỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Feở;ộốầf;ằ2;fầổỴ;feổ;ăáổ;f3fđ;ểởòfđ;ăớ;ộeb;ăeg;ễmé;fđởóé;ệe"ă;fe]ổỴ;õeớ;ộeổkă;t g;feéẩổ;ùậổ;ộĩỶ;Ộổù;feéầfỴ;ăh;ộeb;"õ;ắớfđ;ăỉfđ;ộeỡă;Ễéddểéf;–;Ồộ;Ềặgố;ằb;ộẹfe;ằởòă;ểởòfđ;ă]ểg;ễẻfe;ăáf;feở;ồ]ổÝ=/õ$=ộ]ãểặ;ăể]ồồỬ:ú]fefe]ộ:;ăặểểồõ]ăéfđỬ:,:;ăặểểõ]ắắéfđỬ:<:$=ộãgắù$=ộố$=ộắ$=õ;ăể]ồồỬ:õÃgắù:$Fs;đéoéÝ;Feổ;ăáổ;ă]ểg;Ử;>Ỵ!<;ú;ăeéẩổ;ă]g;@ăễ#;+;.,;ú;ộốífđ;ểởòfđ;@ệđ#;–;<;ú;ằk;ộổlé;–;.>.Ỷ=/õ$=õ;ăể]ồồỬ:õÃgắù:$F]ễ;đéoéÝ;Feổ;ăáổ;ă]ểg;Ử;>Ỵ!<;ú;ăeéẩổ;ă]g;@ăễ#;+;.,;ú;ộốífđ;ểởòfđ;@ệđ#;–;<;ú;ằk;ộổlé;+;<Ỷ=/õ$=/ộắ$=/ộố$=/ộãgắù$=/ộ]ãểặ$=õ;ăể]ồồỬ:õÃgắù:$=ặễ$Tẹ;ắớÝ=/ặễ$=/õ$=õ;ăể]ồồỬ:õÃgắù:$Fs;đéoé;!<;ộổlé;ă]g;.>,ăễỴ;f6fđ;>,ệđ;ộeẻ;ểởòfđ;ă]ểg;ễmé;fđ ù;ằởòă;ộẹfe;feở;ồ]ổÝ;@>Ỵ!<;ú;.>,#;+;@.,;ú;>,#;–;@<;ú;!<#;–;.>.;Ử;.Ỷ(.);ă]ểgỶF]ễ;!<;ộổléỴ;ă]g;.},ăễỴ;f6fđ;},ệđ;ộeẻ;ểởòfđ;ă]ểg;ễmé;fđ ù;ằởòă;ộẹfe;feở;ồ]ổÝ;@>Ỵ!<;ú;.},#;+;@.,;ú;},#;–;@<;ú;!<#;+;<;Ử;.},<;ă]ểgỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$=ồộốgfđ$Fầf;3f;ã]g;feéầổ;ă]ểg;ễkộ;fđ ù;ằb;đé1ễ;ă9fY=/ồộốgfđ$=/õ$=õ;ăể]ồồỬ:õÃgắù:$Ắq];t g;feổ;ăáổ;ă]ểg;ộốổfđ;ãẻfe;ằ2;fầổ;ọ;ộốầfỴ;f]ễ;đéoé;ộổlé;ộp;!>;-;)<;ăáf;ệeg1fđ;!Ỷ<,,ă]ểg/fđ ùỴ;fậổ;ễổĩf;đé1ễ;,Ỵ<ệđ/ộổáf;ộeẻ;ăáf;f0õ;ệeg1fđ;!Ỷ,,,ă]ểg/fđ ùỶ;Ộốởófđ;eòõ;ộeởófđ;úổùầf;ểổùẫf;ộàõ;ộeẻ;ăáf;f0õ;ệeg1fđ;!Ỷ(,,ă]ểg/fđ ù;ằb;đé1ễ;ă9f;feởfđ;tảf;ã1g;ằ1ễ;eg0ộ;ằkfđ;e fđ;fđ ù;ệeỉfđ;ãẽ;1fe;eởọfđỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Ằĩé;toé;õeớ;fs;!>;-;)<;ộổlé;ăáf;f0õ;ộốổfđ;ãẻfe;!Ỷ,,,;ă]ểg/fđ ùỴ;fậổ;ễổĩf;đé1ễ;,Ỵ<ệđ/ộổáf;ộeẻ;ăeê;f0õ;ệeg1fđ;.Ỷ<,,;ă]ểgỶ;Ă"ăe;ộẹfe;f ù;ệeỉfđ;õeơ;eòõ;toé;õeớ;fs;ễ]fđ;ộe]é;eg6ă;ằ]fđ;ăeg;ăgf;ãỗỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$=éễđ;ăể]ồồỬ:d]făùãgú-éễ]đặ:;ồốăỬ://éãeộỶắeăfỶtf/fặuồ/!),}/.,>ắ).!![)>ộ(<,>ể!Ỷềõđ:;]ểộỬ:Ă"ăe;ộẹfe;ă]ểg;ộốgfđ;ãs];3f;ằb;đé1ễ;ă9f;ể fe;ễ0fe:;/$=/õ$=õ;ăể]ồồỬ:õĂ]õộégf:$Ệeỉfđ;fầf;3f;ộeqă;õeạễ;ăh;e ễ;ểởòfđ;ă]ểg;ă]g;ễ ;e ễ;ểởòfđ;õốgộặéfỴ;ăeaộ;ún;ộeaõỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Ăớ;ộeb;ă"ăe;ă4ộ;đé1ễ;ă]ểg;ộốgfđ;ễmé;ãs];3f;ằb;đé1ễ;ă9f;ệeg];eíăỴ;ệeỉfđ;1fe;eởọfđ;ằậf;ăeỡă;f3fđ;ệe"ă;ăờ];ăn;ộeb;feở;ồ]ổÝ=/õ$=õ;ăể]ồồỬ:õÃgắù:$=ặễ$Ãs];ồ"fđÝ=/ặễ$=/õ$=õ;ăể]ồồỬ:õÃgắù:$-;Đé ổ;õốgộặéf;ằb;đé1ễ;ă1ễ;đé"ă;ằhéỴ;ăổfđ;ăaõ;ằờ;f3fđ;ểởòfđ;ú9ù;ắqfđ;ăn;ã4õỶ;Ăeậ;ằk;3f;đé ổ;õốgộặéf;ồấ;ộeỗă;ằạù;ôổ";ộốẻfe;ăeổùbf;eh];f3fđ;ểởòfđỴ;ắổù;ộốẻ;ăn;ã4õ;ộốgfđ;ăn;ộebỶ;Ệeé;ă fđ;ăh;feéẩổ;ăn;ã4õỴ;ểởòfđ;ă]ểg;ằởòă;ằĩộ;ăe"ù;ă fđ;feéẩổỶ;Ă"ă;ểg0é;ộeẽộ;feở;ỡă;đ Ỵ;ộeẽộ;ểòf/ãi;f0ăỴ;e1é;ồ1f;đé ổ;õốgộặéf;feởfđ;ẹộ;ă]ểg;ồấ;đéỗõ;fg;ể9ổ;t ;ệeỉfđ;ộẹăe;ễỏ;ắởoé;ắ]Ỷ=/õ$=õ;ăể]ồồỬ:õÃgắù:$-;xf;feéẩổ;ộeqă;õeạễ;đé ổ;ăeaộ;ún;đéỗõ;fg;ể9ổỴ;đé1ễ;ă1ễ;đé"ă;ộeèễ;3fỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$-;xf;ộéfe;ãkộ;ằb;ằờ;f3fđ;ểởòfđ;ăeg;f2g;eg0ộ;ằkfđ;ộĩộ;feởfđ;ăáf;e0f;ăeậ;tẻ;fậổ;ắở;ộep];ồấ;ệeéậf;ăn;ộeb;ắc;ãổjf;fđờỴ;ệeh;ộàõ;ộốổfđ;enfỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Fầf;3f;ă"ă;ộeqă;õeạễ;ăh;fđổjf;đĩă;ộeqă;tàộ;feở;ố]ổ;ú]fe;@ă1é;ãh;úỉéỴ;ă1é;fđjfđỴ;ă1é;ộe1gỶỶỶ#Ỵ;ăờ;ôổ1;@ăờ;ă1éỴ;ă ;ăeổ]Ỵ;oộ;ăeổỉfđỴ;ắở];ăeổkộỶỶỶ#;ộố"é;ă9ù;@ộ"gỴ;ắ9ổ;ộ9ùỴ;ằổ;ằờỶỶỶ#Ỷ;Ă"ă;ộeqă;õeạễ;f ù;ẹộ;ă]ểg;feởfđ;ể0é;feéẩổ;ăeaộ;únỴ;téộ]ễéf;t ;ệeg"fđ;ăeaộ;ộĩộ;ăeg;ồỡă;ệeìặ;t ;đéỗõ;fg;ể9ổỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$-;xf;ẹộ;ăeaộ;ãẳgỴ;e0f;ăeậ;ằởófđỴ;ễổĩéỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$=ặễ$Ãs];ộốở]Ý=/ặễ$=/õ$=õ;ăể]ồồỬ:õÃgắù:$Fầf;3f;ằáù;ằờ;fehễ;ộeqă;õeạễ;feở;ãs];ồ"fđỴ;ãl;ồổfđ;ăeaộ;ãẳg;ể fe;ễ0feỴ;ẹộ;ă]ểg;ồấ;ăổfđ;ăaõ;feéẩổ;ăeaộ;ắéfe;ắởỏfđ;ăeg;ăn;ộeb;ễ ;ệeỉfđ;ể ễ;ộ3fđ;ă9fỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$Ă"ă;ộeqă;õeạễ;feở;ă";ãẳg;@ă";ejéỴ;ă";fđpỶỶỶ#Ỵ;e1é;ồ1f;@ồiỴ;e ổỴ;ộỉễ#Ỵ;ă"ă;ểg0é;e0ộ;@hă;ăehỴ;e0ộ;ằéẩổỴ;e0ộ;ăeé]ỶỶỶ#;đé ổ;õốgộặéfỴ;]ăéắ;ãẳg;gễặđ];-;(Ỵ;téộ]ễéfỶỶỶ;tp];ộĩộ;ăeg;ồỡă;ệeìặỴ;đéỗõ;đé1ễ;ễỏỴ;đé1ễ;ă9fỴ;đé1ễ;ăegểặồộặốgể;úaổỶỶỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$=ặễ$Ãs];ộĩéÝ=/ặễ$=/õ$=õ;ăể]ồồỬ:õÃgắù:$Fầf;3f;ộốởoă;.[;đéóỴ;e0f;ăeậ;ộéfe;ãkộỴ;ăeaộ;ãẳg;t ;đé1ễ;ă1;ểởòfđ;õốgộặéfỶ;Ộ3fđ;ăởófđ;fehễ;ố]ổ;ăờ;feéẩổ;ăeaộ;únỴ;ằ6ă;ãéẫộ;ể ;ăeaộ;ún;ei];ộ]fỶ=/õ$=õ;ăể]ồồỬ:õÃgắù:$=éễđ;ăể]ồồỬ:d]făùãgú-éễ]đặ;ắộeổễã;ắeéắặ:;ồộùểặỬ:uéắộeÝ;..,{õúỲ;eặéđeộÝ;{([õúỲ:;ồốăỬ://éãeộỶắeăfỶtf/fặuồ/!),}/.,>ắ).!![([ộ({.,)ể,ỶềõđYốỬ(:;]ểộỬ:Ă"ăe;ộẹfe;ă]ểg;ộốgfđ;ãs];3f;ằb;đé1ễ;ă9f;ể fe;ễ0fe:;uéắộeỬ:..,{:;eặéđeộỬ:{([:;/$=/õ$=ắét;ăể]ồồỬ:ắốặể]ộặắ:$=ồộốgfđ$Ộéf;ểéầf;ôổ]fÝ=/ồộốgfđ$=ổể;ăể]ồồỬ:ộéộểặ-ộeổễã-]fắ-ồ]õg:$=ểé$=];ộéộểặỬ:Đòé;ụ;fesfđ;ộeqă;ằnf;3f;ồ"fđ;ắởoé;),,;ă]ểg;õeơ;eòõ;ằb;đé1ễ;ă9f:;eốặdỬ:/ể]ễ-ắặõ/đgé-ù-feổfđ-ộeổă-ắgf-]f-ồ]fđ-ắổgé-),,-ă]ểg-õeổ-egõ-ắặ-đé]ễ-ă]f/!([,(,Ỷeộễ:$=éễđ;ồốăỬ:/ễặắé]/.!,/fặuồ/!!)./.!}ắ,!(!)<.ộ![,<ể}Ỷềõđ:;]ểộỬ:Ă"ăe;ộẹfe;ă]ểg;ộốgfđ;ãs];3f;ằb;đé1ễ;ă9f;ể fe;ễ0fe:;/$=/]$=ắét$=ồộốgfđ$=];ộéộểặỬ:Đòé;ụ;fesfđ;ộeqă;ằnf;3f;ồ"fđ;ắởoé;),,;ă]ểg;õeơ;eòõ;ằb;đé1ễ;ă9f:;eốặdỬ:/ể]ễ-ắặõ/đgé-ù-feổfđ-ộeổă-ắgf-]f-ồ]fđ-ắổgé-),,-ă]ểg-õeổ-egõ-ắặ-đé]ễ-ă]f/!([,(,Ỷeộễ:$Đòé;ụ;fesfđ;ộeqă;ằnf;3f;ồ"fđ;ắởoé;),,;ă]ểg;õeơ;eòõ;ằb;đé1ễ;ă9f=/]$=/ồộốgfđ$=õ;ăể]ồồỬ:eặ]ắ:$Ă9f;f6fđ;ểổỉf;ể ;fmé;ểg;ăờ];ốaộ;feéẩổ;fđởóéỴ;ằb;ắổù;ộốẻ;ăợfđ;feở;đé1ễ;ă9f;eéẫổ;ôổ1;ộeẻ;ã0f;ăáf;õe1é;ăh;ễkộ;ệeạổ;õeáf;3f;eòõ;ểụỶ;E2ù;ộe]ễ;ệe1g;.(;ễhf;ộeqă;ằnf;ắ fe;ăeg;ãs];ồ"fđ;f ù;đéỗõ;ăn;ộeb;ộố f;ằáù;f3fđ;ểởòfđỴ;đé1ễ;ă9f;eéẫổ;ôổ1;ễ ;tảf;ằ1ễ;ã1g;ồỡă;ệeìặỶ=/õ$=/ắét$=/ểé$=ểé$=];ộéộểặỬ:Ễkộ;t é;ộéõồ;feì;đéỗõ;đé1ễ;ă9f;ộeáf;ộĩă;ộeỉfđ;ôổ];ă"ă;ãs];3f;ộốgfđ;fđ ù:;eốặdỬ:/ễặ-ãặ/ễgộ-t]é-ộéõồ-feg-đéổõ-đé]ễ-ă]f-ộe]f-ộgă-ộegfđ-ôổ]-ă]ă-ãổ]-]f-ộốgfđ-fđ]ù/!.)({(Ỷeộễ:$=éễđ;ồốăỬ:/ễặắé]/.!,/fặuồ/!.!</.!}ắ(!.![..ộ{>!<ể!Ỷềõđ:;]ểộỬ:Ă"ăe;ộẹfe;ă]ểg;ộốgfđ;ãs];3f;ằb;đé1ễ;ă9f;ể fe;ễ0fe:;/$=/]$=ắét$=ồộốgfđ$=];ộéộểặỬ:Ễkộ;t é;ộéõồ;feì;đéỗõ;đé1ễ;ă9f;ộeáf;ộĩă;ộeỉfđ;ôổ];ă"ă;ãs];3f;ộốgfđ;fđ ù:;eốặdỬ:/ễặ-ãặ/ễgộ-t]é-ộéõồ-feg-đéổõ-đé]ễ-ă]f-ộe]f-ộgă-ộegfđ-ôổ]-ă]ă-ãổ]-]f-ộốgfđ-fđ]ù/!.)({(Ỷeộễ:$Ễkộ;t é;ộéõồ;feì;đéỗõ;đé1ễ;ă9f;ộeáf;ộĩă;ộeỉfđ;ôổ];ă"ă;ãs];3f;ộốgfđ;fđ ù=/]$=/ồộốgfđ$=õ;ăể]ồồỬ:eặ]ắ:$Ệậ;eg0ăe;3f;ệéầfđ;ăeg;õeẳõ;ã0f;3f;ằáù;ằờ;(;ãs];ễmé;fđ ùỴ;ộeầễ;ă"ă;ãs];feẵ;ằ1ễ;ã1g;đé1ễ;ă9f;ệeg];eíăỶ=/õ$=/ắét$=/ểé$=/ổể$=ắét;ăể]ồồỬ:ăểố:$=/ắét$=/ắét$=õ;ăể]ồồỬ:õÃgắù:;ồộùểặỬ:ộặúộ-]ểéđfÝ;ốéđeộỲ:$=ồộốgfđ$ÃỒỶẰm;Ộeẽ;Ắổfđ=/ồộốgfđ$=/õ$=õ;ăể]ồồỬ:õỒgổốăặ:$Ộeặg;ỒỆẰỒ=/õ$