First, read the English article below.

Besides all the other health benefits of drinking water, it will also help keep your metabolism up. When the body gets dehydrated, metabolism slows down. This means you won't burn as many calories, making it harder for you to lose the weight you want to. While protein is important for building muscles, it also helps keep your metabolism high. This is because the body burns a lot of calories digesting it, so your metabolic rate will stay high if protein is a normal part of your diet. Good sources of protein are chicken, fish like salmon and sardines, eggs, tofu, low-fat milk, low-fat cottage cheese, nuts, and beans. Heart disease is the number one killer of men in the United States, and diets high in saturated fats and cholesterol are a chief contributor to heart disease. Good fats, like mono- and polyunsaturated fats, lower cholesterol and decrease your risk of heart disease.  Sources of good fats include oily fish like salmon and sardines, olive oil, avocados, and nuts. Even when you're eating good fats, make sure no more than 25-35% of your overall calories come from fat. Any more will lead to weight gain. Iron deficiency will slow down your metabolism, so you'll want to get plenty of this nutrient in your diet. Some good sources of iron are shellfish. red meat, lentils, beans, and spinach. Carbohydrates are important for a diet geared towards building muscle. Without carbs, your body will burn protein for energy, which means that the protein won't go towards building your muscles. There are two kinds of carbs, however. Complex carbohydrates take longer for your body to digest than simple carbs. As a result, your body's metabolic rate will remain high if you eat these foods. Good sources of complex carbs include whole grain products, starchy vegetables, green leafy vegetables, and beans. Spicy foods like chili peppers give your metabolism a short boost right after eating. It doesn't last very long, but eating spices regularly can have a sustained effect on your metabolism. Try adding a scoop or two of chili... 

Now, please write a short abstract for it in Vietnamese. Abstract:
Bổ sung đủ nước. Tăng cường protein. Tăng cường chất béo tốt. Tăng cường chất sắt trong chế độ ăn. Tăng cường chất sắt trong chế độ ăn. Thêm gia vị cay vào bữa ăn. Tăng cường thịt nạc. Tính toán lượng calo. Tránh ăn kiêng cấp tốc.