{"id":3387,"date":"2024-04-12T23:41:33","date_gmt":"2024-04-12T16:41:33","guid":{"rendered":"http:\/\/m.tapchinuocuc.net\/?p=3387"},"modified":"2024-04-12T23:41:33","modified_gmt":"2024-04-12T16:41:33","slug":"mon-an-la-chiec-choi-quet-sach-%e1%b5%adoc-to-cholesterol-cam-vai-nghin-ra-cho-la-mua-duoc","status":"publish","type":"post","link":"http:\/\/m.tapchinuocuc.net\/?p=3387","title":{"rendered":"M\u00f3n \u0103n l\u00e0 \u2018chi\u1ebfc ch\u1ed5i\u2019 qu\u00e9t s\u1ea1ch \u1d6d\u1ed9c t\u1ed1 , cholesterol, c\u1ea7m v\u00e0i ngh\u00ecn ra ch\u1ee3 l\u00e0 mua \u0111\u01b0\u1ee3c"},"content":{"rendered":"

M\u00f3n \u0103n l\u00e0 \u2018chi\u1ebfc ch\u1ed5i\u2019 qu\u00e9t s\u1ea1ch \u1d6d\u1ed9c t\u1ed1 , cholesterol, c\u1ea7m v\u00e0i ngh\u00ecn ra ch\u1ee3 l\u00e0 mua \u0111\u01b0\u1ee3c
\n Trong b\u1eefa \u0103n, ph\u1ea7n l\u1edbn c\u00e1c gia \u0111\u00ecnh ch\u00fa tr\u1ecdng \u0111\u1ebfn m\u00f3n m\u1eb7n m\u00e0 \u00edt quan t\u00e2m t\u1edbi rau. Tuy nhi\u00ean, rau l\u00e0 ngu\u1ed3n th\u1ef1c ph\u1ea9m c\u1ef1c k\u1ef3 c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe.<\/p>\n

B\u1ecf qua rau xanh ch\u1eb3ng kh\u00e1c n\u00e0o b\u1ea1n b\u1ecf qua nh\u1eefng gi\u00e1 tr\u1ecb \u201cv\u00e0ng\u201d m\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y mang \u0111\u1ebfn cho c\u01a1 th\u1ec3.<\/p>\n

Theo PGS.TS.BS Nguy\u1ec5n Th\u1ecb L\u00e2m, nguy\u00ean Vi\u1ec7n tr\u01b0\u1edfng Vi\u1ec7n Dinh d\u01b0\u1ee1ng Qu\u1ed1c gia, rau c\u00f3 vai tr\u00f2 r\u1ea5t to l\u1edbn gi\u00fap con ng\u01b0\u1eddi duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. C\u00e1c lo\u1ea1i rau cung c\u1ea5p vitamin, kho\u00e1ng ch\u1ea5t, n\u01b0\u1edbc m\u00e0 trong th\u1ecbt c\u00e1 kh\u00f4ng c\u00f3. B\u00ean c\u1ea1nh \u0111\u00f3, rau c\u00f2n cung c\u1ea5p ch\u1ea5t x\u01a1 cho c\u01a1 th\u1ec3.<\/p>\n

Trong rau c\u00f3 ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1, khi \u0103n c\u1ea7n nhai k\u1ef9 \u0111\u1ec3 gi\u00fap k\u00edch th\u00edch ti\u1ebft n\u01b0\u1edbc b\u1ecdt, ch\u1ea5t x\u01a1 khi t\u1edbi d\u1ea1 d\u00e0y v\u00e0 ru\u1ed9t gi\u00fap tr\u00ec ho\u00e3n qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a v\u00e0 h\u1ea5p th\u1ee5 ch\u1ea5t b\u1ed5 d\u01b0\u1ee1ng n\u00ean t\u1ea1o c\u1ea3m gi\u00e1c no. V\u1eady n\u00ean \u0103n rau l\u00e0 c\u00e1ch gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng t\u1ed1t h\u01a1n.<\/p>\n

\u1ede ru\u1ed9t gi\u00e0 ch\u1ea5t x\u01a1 c\u1ee7a rau tr\u1edf th\u00e0nh m\u00f4i tr\u01b0\u1eddng cho c\u00e1c vi sinh v\u1eadt d\u1ec5 l\u00ean men, h\u00fat nhi\u1ec1u n\u01b0\u1edbc khi\u1ebfn ph\u00e2n m\u1ec1m v\u00e0 \u0111\u01b0\u1ee3c th\u00e1i ra ngo\u00e0i nhanh h\u01a1n.<\/p>\n

\"\"<\/p>\n

B\u00e1c s\u0129 L\u00e2m ph\u00e2n t\u00edch: \u201c\u0102n rau l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t gi\u00fap ch\u00fang ta ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng t\u00e1o b\u00f3n v\u00e0 gi\u00fap \u0111\u00e0o th\u1ea3i c\u00e1c ch\u1ea5t \u0111\u1ed9c ra kh\u1ecfi c\u01a1 th\u1ec3 nhanh ch\u00f3ng. Kh\u00f4ng \u0103n rau s\u1ebd l\u00e0m t\u0103ng nguy c\u01a1 t\u00e1o b\u00f3n, khi\u1ebfn cho ph\u00e2n b\u1ecb gi\u1eef l\u00e2u trong ru\u1ed9t gi\u00e0, c\u00e1c ch\u1ea5t \u0111\u1ed9c s\u1ebd th\u1ea5m v\u00e0o ni\u00eam m\u1ea1c ru\u1ed9t g\u00e2y ra nh\u1eefng lo\u1ea1n s\u1ea3n t\u1ebf b\u00e0o, t\u0103ng nguy c\u01a1 m\u1eafc ung th\u01b0\u201d.<\/p>\n

TS.T\u1eeb Ng\u1eef, T\u1ed5ng th\u01b0 k\u00fd H\u1ed9i Dinh d\u01b0\u1ee1ng Vi\u1ec7t Nam cho bi\u1ebft, nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 ch\u1ea5t x\u01a1 \u201cv\u00f4 t\u00edch s\u1ef1\u201d v\u00ec kh\u00f4ng ph\u1ea3i l\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng. Th\u1ebf nh\u01b0ng rau l\u1ea1i c\u00f3 vai tr\u00f2 to l\u1edbn trong vi\u1ec7c ph\u00f2ng ng\u1eeba c\u00e1c b\u1ec7nh m\u1ea1n t\u00ednh kh\u00f4ng l\u00e2y nh\u01b0: B\u1ec7nh tim m\u1ea1ch, th\u1eeba c\u00e2n b\u00e9o ph\u00ec, b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng, t\u00e1o b\u00f3n, ung th\u01b0,\u2026<\/p>\n

Hi\u1ec7n nay, ch\u00fang ta \u0103n rau \u0111\u1ec3 l\u1ea5y ch\u1ea5t x\u01a1 nhi\u1ec1u h\u01a1n l\u00e0 vitamin, kho\u00e1ng ch\u1ea5t. V\u00ec rau b\u00e1n ngo\u00e0i ch\u1ee3 th\u01b0\u1eddng c\u1eaft t\u1eeb ng\u00e0y h\u00f4m tr\u01b0\u1edbc, trong khi c\u1ee9 6 ti\u1ebfng sau c\u1eaft, rau s\u1ebd gi\u1ea3m 50% vitamin.
\n\"\"
\nCh\u1ea5t x\u01a1 trong rau \u0111\u01b0\u1ee3c v\u00ed nh\u01b0 \u201cc\u00e1i ch\u1ed5i\u201d l\u00e0m s\u1ea1ch \u0111\u01b0\u1eddng ti\u00eau h\u00f3a. Ch\u1ea5t x\u01a1 trong rau g\u1ed3m 2 lo\u1ea1i: Ch\u1ea5t x\u01a1 h\u00f2a tan trong n\u01b0\u1edbc v\u00e0 ch\u1ea5t x\u01a1 kh\u00f4ng tan trong n\u01b0\u1edbc. \u0110\u1eb7c bi\u1ec7t, c\u00e1c lo\u1ea1i h\u1ea1t \u0111\u1eadu nh\u01b0 \u0111\u1eadu n\u00e0nh, \u0111\u1eadu ng\u1ef1c, \u0111\u1eadu t\u00e2y, rau xanh, m\u01b0\u1edbp, tr\u00e1i c\u00e2y,\u2026 thu\u1ed9c nh\u00f3m ch\u1ea5t x\u01a1 h\u00f2a tan c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m cholesterol v\u00e0 gi\u00fap c\u01a1 th\u1ec3 \u0111i\u1ec1u h\u00f2a l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u.<\/p>\n

Ch\u1ea5t x\u01a1 h\u00f2a tan trong n\u01b0\u1edbc c\u00f3 nhi\u1ec1u trong m\u0103ng, l\u00faa m\u00ec, h\u1ea1t ng\u0169 c\u1ed1c ch\u01b0a xay,\u2026 gi\u00fap h\u00fat n\u01b0\u1edbc, t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng ch\u1ea5t b\u00e3 khi\u1ebfn qu\u00e1 tr\u00ecnh th\u1ea3i c\u1eb7n b\u00e3 di\u1ec5n ra nhanh h\u01a1n.<\/p>\n

T\u1ed5 ch\u1ee9c L\u01b0\u01a1ng th\u1ef1c v\u00e0 N\u00f4ng nghi\u1ec7p Li\u00ean H\u1ee3p Qu\u1ed1c (FAO) cho bi\u1ebft, c\u1ee9 m\u1ed7i 1.000 kcal trong kh\u1ea9u ph\u1ea7n \u0103n c\u1ea7n c\u00f3 14g ch\u1ea5t x\u01a1. M\u1ecdi ng\u01b0\u1eddi n\u00ean \u0103n c\u00f3 c\u00e1c lo\u1ea1i qu\u1ea3 2 l\u1ea7n\/ng\u00e0y, \u0103n c\u00e1c lo\u1ea1i rau nhi\u1ec1u h\u01a1n 3 l\u1ea7n\/ng\u00e0y \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o nhu c\u1ea7u ch\u1ea5t x\u01a1 cho c\u01a1 th\u1ec3.<\/p>\n

\"\"
\nNhu c\u1ea7u ch\u1ea5t x\u01a1 khuy\u1ebfn ngh\u1ecb v\u1edbi ng\u01b0\u1eddi Vi\u1ec7t t\u1ed1i thi\u1ec3u l\u00e0 18-20g m\u1ed9t ng\u00e0y (kho\u1ea3ng 300g rau\/ng\u01b0\u1eddi\/ng\u00e0y v\u00e0 100g qu\u1ea3 ch\u00edn). \u0102n qu\u00e1 nhu c\u1ea7u ch\u1ea5t x\u01a1 s\u1ebd g\u00e2y \u0111\u1ea7y h\u01a1i, ch\u01b0\u1edbng b\u1ee5ng, k\u00e9m h\u1ea5p thu m\u1ed9t s\u1ed1 ch\u1ea5t vi kho\u00e1ng nh\u01b0ng ho\u00e0n to\u00e0n kh\u00f4ng g\u00e2y nguy hi\u1ec3m cho s\u1ee9c kh\u1ecfe.<\/p>\n

Theo PGS.TS.BS L\u00e2m: \u201cCh\u1ea5t x\u01a1 trong rau gi\u00fap t\u0103ng nhu \u0111\u1ed9ng ru\u1ed9t, k\u00edch th\u00edch \u0103n ngon mi\u1ec7ng. B\u00ean c\u1ea1nh \u0111\u00f3 khi \u0103n c\u00e1c th\u1ef1c ph\u1ea9m nhi\u1ec1u d\u1ea7u m\u1ee1 (gi\u00e0u ch\u1ea5t b\u00e9o), n\u1ebfu \u0103n k\u00e8m th\u00eam rau, ch\u1ea5t x\u01a1 s\u1ebd cu\u1ed1n m\u1ee1 ra ngo\u00e0i c\u01a1 th\u1ec3 gi\u00fap gi\u1ea3m cholesterol trong m\u00e1u\u201d.<\/p>\n

C\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng khuy\u1ebfn c\u00e1o trong b\u1eefa \u0103n c\u1ea7n ph\u1ea3i \u0103n c\u00e2n \u0111\u1ed1i c\u00e1c nh\u00f3m th\u1ef1c ph\u1ea9m: Ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng (c\u01a1m, b\u00fan, ph\u1edf, b\u00e1nh m\u00ec\u2026), ch\u1ea5t \u0111\u1ea1m (th\u1ecbt, c\u00e1, tr\u1ee9ng\u2026), ch\u1ea5t b\u00e9o, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t (rau, qu\u1ea3 ch\u00edn). Kh\u00f4ng n\u00ean \u0103n qu\u00e1 thi\u00ean v\u1ec1 m\u1ed9t th\u1ef1c ph\u1ea9m s\u1ebd g\u00e2y ra m\u1ea5t c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng v\u00e0 g\u00e2y nh\u1eefng h\u1ec7 qu\u1ea3 kh\u00f4ng mong mu\u1ed1n.<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u00f3n \u0103n l\u00e0 \u2018chi\u1ebfc ch\u1ed5i\u2019 qu\u00e9t s\u1ea1ch \u1d6d\u1ed9c t\u1ed1 , cholesterol, c\u1ea7m v\u00e0i ngh\u00ecn ra ch\u1ee3 l\u00e0 mua \u0111\u01b0\u1ee3c Trong b\u1eefa \u0103n, ph\u1ea7n l\u1edbn c\u00e1c gia \u0111\u00ecnh ch\u00fa tr\u1ecdng \u0111\u1ebfn m\u00f3n m\u1eb7n m\u00e0 \u00edt quan t\u00e2m t\u1edbi rau. Tuy nhi\u00ean, rau l\u00e0 ngu\u1ed3n th\u1ef1c ph\u1ea9m c\u1ef1c k\u1ef3 c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe. B\u1ecf qua rau… Continue reading M\u00f3n \u0103n l\u00e0 \u2018chi\u1ebfc ch\u1ed5i\u2019 qu\u00e9t s\u1ea1ch \u1d6d\u1ed9c t\u1ed1 , cholesterol, c\u1ea7m v\u00e0i ngh\u00ecn ra ch\u1ee3 l\u00e0 mua \u0111\u01b0\u1ee3c<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":3388,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"yoast_head":"\nM\u00f3n \u0103n l\u00e0 \u2018chi\u1ebfc ch\u1ed5i\u2019 qu\u00e9t s\u1ea1ch \u1d6d\u1ed9c t\u1ed1 , cholesterol, c\u1ea7m v\u00e0i ngh\u00ecn ra ch\u1ee3 l\u00e0 mua \u0111\u01b0\u1ee3c - \u0110\u1eddi S\u1ed1ng +<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/m.tapchinuocuc.net\/?p=3387\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u00f3n \u0103n l\u00e0 \u2018chi\u1ebfc ch\u1ed5i\u2019 qu\u00e9t s\u1ea1ch \u1d6d\u1ed9c t\u1ed1 , cholesterol, c\u1ea7m v\u00e0i ngh\u00ecn ra ch\u1ee3 l\u00e0 mua \u0111\u01b0\u1ee3c - \u0110\u1eddi S\u1ed1ng +\" \/>\n<meta property=\"og:description\" content=\"M\u00f3n \u0103n l\u00e0 \u2018chi\u1ebfc ch\u1ed5i\u2019 qu\u00e9t s\u1ea1ch \u1d6d\u1ed9c t\u1ed1 , cholesterol, c\u1ea7m v\u00e0i ngh\u00ecn ra ch\u1ee3 l\u00e0 mua \u0111\u01b0\u1ee3c Trong b\u1eefa \u0103n, ph\u1ea7n l\u1edbn c\u00e1c gia \u0111\u00ecnh ch\u00fa tr\u1ecdng \u0111\u1ebfn m\u00f3n m\u1eb7n m\u00e0 \u00edt quan t\u00e2m t\u1edbi rau. Tuy nhi\u00ean, rau l\u00e0 ngu\u1ed3n th\u1ef1c ph\u1ea9m c\u1ef1c k\u1ef3 c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe. 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