{"id":2372,"date":"2021-12-21T10:18:10","date_gmt":"2021-12-21T03:18:10","guid":{"rendered":"http:\/\/cdchaiphong.gov.vn\/?p=2372"},"modified":"2021-12-21T10:18:10","modified_gmt":"2021-12-21T03:18:10","slug":"tang-cuong-chat-xo-vao-bua-sang-de-tot-cho-suc-khoe","status":"publish","type":"post","link":"https:\/\/cdchaiphong.gov.vn\/index.php\/2021\/12\/21\/tang-cuong-chat-xo-vao-bua-sang-de-tot-cho-suc-khoe\/","title":{"rendered":"T\u0103ng c\u01b0\u1eddng ch\u1ea5t x\u01a1 v\u00e0o b\u1eefa s\u00e1ng \u0111\u1ec3 t\u1ed1t cho s\u1ee9c kh\u1ecfe"},"content":{"rendered":"

Ch\u1ea5t x\u01a1 l\u00e0 m\u1ed9t ph\u1ea7n thi\u1ebft y\u1ebfu c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe. M\u1ed9t trong nh\u1eefng c\u00e1ch t\u1ed1t nh\u1ea5t b\u1ed5 sung ch\u1ea5t x\u01a1 cho c\u01a1 th\u1ec3 l\u00e0 th\u00f4ng qua b\u1eefa s\u00e1ng.<\/em>
\n1. Vai tr\u00f2 c\u1ee7a ch\u1ea5t x\u01a1 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe<\/strong>
\nTheo ThS.BS Nguy\u1ec5n V\u0103n Ti\u1ebfn, Vi\u1ec7n Dinh d\u01b0\u1ee1ng Qu\u1ed1c gia, th\u1ef1c ph\u1ea9m c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1 th\u00ec c\u00f3 \u00edt ch\u1ea5t b\u00e9o g\u00e2y \u0111\u1ed9c h\u1ea1i. Th\u1ee9c \u0103n c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1 l\u00e0m ta ch\u00f3ng no, gi\u1ea3m s\u1ef1 th\u00e8m \u0103n c\u00e1c m\u00f3n kh\u00e1c. Ch\u1ea5t x\u01a1 trong th\u1ef1c ph\u1ea9m x\u00fac ti\u1ebfn qu\u00e1 tr\u00ecnh ti\u00eau ho\u00e1, gi\u00fap t\u1ed1ng ch\u1ea5t ph\u1ebf th\u1ea3i ra kh\u1ecfi c\u01a1 th\u1ec3 mau ch\u00f3ng h\u01a1n v\u00e0 do \u0111\u00f3 gi\u1ea3m s\u1ef1 t\u1ed3n t\u1ea1i c\u1ee7a c\u00e1c ch\u1ea5t \u0111\u1ed9c trong c\u01a1 th\u1ec3 (ch\u1ea5t x\u01a1 nh\u01b0 l\u00e0 c\u00e1i ch\u1ed5i l\u00e0m s\u1ea1ch \u0111\u01b0\u1eddng ti\u00eau ho\u00e1). C\u00e1c m\u00f3n \u0103n gi\u00e0u ch\u1ea5t x\u01a1 c\u00f2n ch\u1ee9a nhi\u1ec1u lo\u1ea1i ch\u1ed1ng \u00f4xy ho\u00e1 v\u00e0 sinh t\u1ed1 C.
\nCh\u1ea5t x\u01a1 c\u00f3 \u1edf trong c\u00e1c th\u1ef1c ph\u1ea9m ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt, c\u00f3 2 lo\u1ea1i ch\u1ea5t x\u01a1 l\u00e0 lo\u1ea1i ho\u00e0 tan trong n\u01b0\u1edbc v\u00e0 lo\u1ea1i kh\u00f4ng tan trong n\u01b0\u1edbc.<\/p>\n

Ch\u1ea5t x\u01a1 tan trong n\u01b0\u1edbc c\u00f3 nhi\u1ec1u trong c\u00e1c lo\u1ea1i h\u1ea1t \u0111\u1eadu nh\u01b0: \u0111\u1eadu n\u00e0nh, \u0111\u1eadu ng\u1ef1, \u0111\u1eadu t\u00e2y, rau, tr\u00e1i c\u00e2y… ch\u1ea5t x\u01a1 n\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m cholesterol v\u00e0 gi\u00fap c\u01a1 th\u1ec3 \u0111i\u1ec1u ho\u00e0 \u0111\u01b0\u1eddng trong m\u00e1u.<\/p>\n

Ch\u1ea5t x\u01a1 kh\u00f4ng ho\u00e0 tan trong n\u01b0\u1edbc nh\u01b0: c\u00e1m l\u00faa m\u00ec, h\u1ea1t ng\u0169 c\u1ed1c ch\u01b0a xay, rau. Ch\u1ea5t x\u01a1 n\u00e0y 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 mau h\u01a1n. V\u00ec v\u1eady n\u00ean \u0103n nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 \u0111\u1ee7 hai lo\u1ea1i ch\u1ea5t x\u01a1. Nhu c\u1ea7u ch\u1ea5t x\u01a1 khuy\u1ebfn ngh\u1ecb cho ng\u01b0\u1eddi Vi\u1ec7t Nam \u00edt nh\u1ea5t l\u00e0 20 – 25g\/ng\u01b0\u1eddi\/ng\u00e0y. Khi \u0103n c\u00e1c m\u00f3n c\u00f3 ch\u1ea5t x\u01a1 th\u00ec c\u1ea7n u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc hay ch\u1ea5t l\u1ecfng \u0111\u1ec3 gi\u00fap \u0111\u1ea9y ch\u1ea5t x\u01a1 qua ru\u1ed9t d\u1ec5 d\u00e0ng.<\/p>\n

Trong 100g th\u1ee9c \u0103n \u0103n \u0111\u01b0\u1ee3c, l\u01b0\u1ee3ng xenluloza c\u00f3 trong c\u00e1c th\u1ef1c ph\u1ea9m nh\u01b0 sau: \u0111\u1eadu tr\u1eafng 3,6g%; \u0111\u1eadu tr\u1ee9ng cu\u1ed1c 4,8g%, \u0111\u1eadu t\u01b0\u01a1ng 4,5g%; rau kinh gi\u1edbi 3,6g%; rau h\u00fang 3,5g%; m\u0103ng chua 4,1g%; hoa l\u00fd 3,0g%; rau m\u1ed3ng t\u01a1i 2,5g%; rau ng\u00f3t 2,5g%.<\/p>\n

\"\"<\/p>\n

2. T\u1ea1i sao ch\u1ea5t x\u01a1 t\u1ed1t cho s\u1ee9c kh\u1ecfe?<\/strong>
\nC\u00f3 r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch khi \u0103n ch\u1ea5t x\u01a1. \u0102n nhi\u1ec1u ch\u1ea5t x\u01a1 gi\u00fap \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh ho\u1ea1t \u0111\u1ed9ng c\u1ee7a ru\u1ed9t. Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t c\u00f3 ch\u1ea5t x\u01a1 kh\u00f4ng h\u00f2a tan di chuy\u1ec3n nhanh ch\u00f3ng qua ru\u1ed9t v\u00e0 b\u00e1o hi\u1ec7u r\u1eb1ng c\u01a1 th\u1ec3 \u0111\u00e3 no. Ch\u1ea5t x\u01a1 c\u0169ng ng\u0103n ng\u1eeba m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft qu\u00e1 cao c\u00f3 th\u1ec3 g\u00e2y \u0111\u00f3i ngay sau khi \u0103n. C\u1ea3 hai t\u00e1c d\u1ee5ng n\u00e0y c\u1ee7a ch\u1ea5t x\u01a1 \u0111\u1ec1u gi\u00fap tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u.<\/p>\n

Ch\u1ea5t x\u01a1 l\u00e0m s\u1ea1ch ru\u1ed9t k\u1ebft, gi\u1ed1ng nh\u01b0 m\u1ed9t b\u00e0n ch\u1ea3i ch\u00e0. Ch\u1ea5t x\u01a1 t\u00edch t\u1ee5 v\u00e0 vi khu\u1ea9n trong ru\u1ed9t \u0111\u01b0\u1ee3c lo\u1ea1i b\u1ecf. Ch\u1ea5t dinh d\u01b0\u1ee1ng n\u00e0y c\u0169ng g\u00f3p ph\u1ea7n v\u00e0o vi\u1ec7c \u0111i ti\u00eau m\u1ec1m v\u00e0 \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n

Th\u00eam ch\u1ea5t x\u01a1 trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng s\u1ebd l\u00e0m gi\u1ea3m cholesterol v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i c\u00e1c b\u1ec7nh l\u00fd tim m\u1ea1ch v\u00e0 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng. Ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u ch\u1ea5t x\u01a1 c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 ph\u00e1t tri\u1ec3n m\u1ed9t s\u1ed1 lo\u1ea1i ung th\u01b0, bao g\u1ed3m c\u1ea3 ung th\u01b0 ru\u1ed9t k\u1ebft.<\/p>\n

3. C\u01a1 th\u1ec3 c\u1ea7n bao nhi\u00eau ch\u1ea5t x\u01a1 m\u1ed7i ng\u00e0y?<\/strong>
\n\u0110\u1ed1i v\u1edbi t\u1eebng \u0111\u1ed9 tu\u1ed5i kh\u00e1c nhau, l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng c\u1ea7n h\u1ea5p th\u1ee5 v\u00e0o c\u01a1 th\u1ec3 s\u1ebd kh\u00e1c nhau. Trung b\u00ecnh m\u1ed9t ng\u00e0y, m\u1ed7i ng\u01b0\u1eddi c\u1ea7n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 kho\u1ea3ng 20 – 30g ch\u1ea5t x\u01a1 \u0111\u1ec3 ho\u1ea1t \u0111\u1ed9ng ti\u00eau h\u00f3a di\u1ec5n ra \u1ed5n \u0111\u1ecbnh nh\u1ea5t c\u00f3 th\u1ec3. C\u1ee5 th\u1ec3, v\u1edbi tr\u1ebb nh\u1ecf t\u1eeb 0 – 4 tu\u1ed5i, \u0111\u1ea3m b\u1ea3o b\u00e9 h\u1ea5p thu t\u1eeb 20 – 25g ch\u1ea5t x\u01a1\/ng\u00e0y.<\/p>\n

\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi trong kho\u1ea3ng 9 – 50 tu\u1ed5i, vi\u1ec7c b\u1ed5 sung ch\u1ea5t x\u01a1 l\u00e0 c\u1ef1c k\u1ef3 c\u1ea7n thi\u1ebft. C\u00e1c chuy\u00ean gia dinh d\u01b0\u1ee1ng khuy\u1ebfn kh\u00edch h\u1ecd n\u00ean \u0103n u\u1ed1ng \u0111\u1ee7 ch\u1ea5t v\u00e0 b\u1ed5 sung kho\u1ea3ng 25 – 30g\/ng\u00e0y.<\/p>\n

\u0110\u1eb7c bi\u1ec7t, khi ngo\u00e0i 50 tu\u1ed5i, m\u1ecdi ng\u01b0\u1eddi v\u1eabn c\u1ea7n quan t\u00e2m t\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng, kh\u00f4ng b\u1ecf qua ch\u1ea5t x\u01a1 trong m\u1ed7i b\u1eefa \u0103n h\u00e0ng ng\u00e0y.<\/p>\n

N\u1ebfu hi\u1ec7n t\u1ea1i, b\u1ea1n kh\u00f4ng b\u1ed5 sung nhi\u1ec1u ch\u1ea5t x\u01a1 m\u1ed7i ng\u00e0y, h\u00e3y th\u00eam ch\u1ea5t x\u01a1 v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb. C\u1ea7n u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc \u0111\u1ec3 tr\u00e1nh t\u00e1o b\u00f3n… Khi t\u0103ng l\u01b0\u1ee3ng ch\u1ea5t x\u01a1, c\u01a1 th\u1ec3 s\u1ebd quen v\u1edbi l\u01b0\u1ee3ng l\u1edbn h\u01a1n. B\u1ea1n s\u1ebd kh\u00f4ng g\u1eb7p v\u1ea5n \u0111\u1ec1 g\u00ec v\u1edbi l\u01b0\u1ee3ng khuy\u1ebfn ngh\u1ecb h\u00e0ng ng\u00e0y.
\n4. Th\u1ee9c \u0103n s\u00e1ng cung c\u1ea5p nhi\u1ec1u ch\u1ea5t x\u01a1<\/strong>
\nTh\u00eam ch\u1ea5t x\u01a1 v\u00e0o b\u1eefa s\u00e1ng l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi. Nhi\u1ec1u m\u00f3n \u0103n s\u00e1ng ph\u1ed5 bi\u1ebfn trong s\u1ed1 n\u00e0y c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1 nh\u01b0:<\/p>\n

B\u00e1nh m\u00ec ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t cho b\u00e1nh m\u00ec n\u01b0\u1edbng.
\nNg\u0169 c\u1ed1c l\u00e0m t\u1eeb ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, c\u00e1m ho\u1eb7c y\u1ebfn m\u1ea1ch c\u00e1n m\u1ecfng.
\nHoa qu\u1ea3 v\u00e0 rau.
\nC\u00e1m y\u1ebfn m\u1ea1ch ho\u1eb7c m\u1ea7m l\u00faa m\u00ec r\u1eafc l\u00ean ng\u0169 c\u1ed1c v\u00e0 s\u1eefa chua.
\nB\u00e1nh k\u1ebfp, b\u00e1nh qu\u1ebf ho\u1eb7c b\u00e1nh n\u01b0\u1edbng x\u1ed1p l\u00e0m t\u1eeb l\u00faa m\u00ec nguy\u00ean c\u00e1m.
\nCh\u00e1o b\u1ed9t y\u1ebfn m\u1ea1ch.
\nQu\u1ea3 h\u1ea1nh.
\nB\u00e1nh m\u00ec tr\u00f2n l\u00e0m t\u1eeb ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t.<\/p>\n

\"\"<\/a>
\nN\u1ebfu c\u00f3 th\u1ec3, h\u00e3y \u0103n c\u1ea3 v\u1ecf tr\u00e1i c\u00e2y v\u00e0 t\u0103ng c\u01b0\u1eddng rau qu\u1ea3 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng ch\u1ea5t x\u01a1. N\u1ebfu mu\u1ed1n \u0103n tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4, h\u00e3y th\u00eam v\u00e0o th\u1ee9c \u0103n s\u00e1ng nh\u01b0 b\u00e1nh n\u01b0\u1edbng x\u1ed1p, b\u00e1nh k\u1ebfp ho\u1eb7c s\u1eefa chua. Tr\u00e1i c\u00e2y t\u01b0\u01a1i l\u00e0 m\u1ed9t b\u1ed5 sung tuy\u1ec7t v\u1eddi k\u1ebft h\u1ee3p c\u00f9ng v\u1edbi ng\u0169 c\u1ed1c, b\u1ed9t y\u1ebfn m\u1ea1ch v\u00e0 c\u00e1c th\u1ef1c ph\u1ea9m \u0103n s\u00e1ng th\u00f4ng th\u01b0\u1eddng kh\u00e1c.<\/p>\n

Khi mua b\u00e1nh m\u00ec, c\u1ea7n \u0111\u1ecdc k\u1ef9 nh\u00e3n s\u1ea3n ph\u1ea9m \u0111\u1ec3 l\u1ef1a ch\u1ecdn s\u1ea3n ph\u1ea9m c\u00f3 l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao. H\u00e3y t\u00ecm m\u1ed9t lo\u1ea1i ng\u0169 c\u1ed1c s\u1ebd cung c\u1ea5p \u00edt nh\u1ea5t 5g ch\u1ea5t x\u01a1 trong m\u1ed7i kh\u1ea9u ph\u1ea7n \u0103n. Mua tr\u00e1i c\u00e2y t\u01b0\u01a1i thay v\u00ec \u0111\u00f3ng h\u1ed9p v\u00e0 kh\u00f4ng bao gi\u1edd mua n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y \u0111\u1ec3 thay th\u1ebf v\u00ec kh\u00f4ng c\u00f3 c\u00f9ng h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 nh\u01b0 tr\u00e1i c\u00e2y t\u01b0\u01a1i.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ch\u1ea5t x\u01a1 l\u00e0 m\u1ed9t ph\u1ea7n thi\u1ebft y\u1ebfu c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe. M\u1ed9t trong nh\u1eefng c\u00e1ch t\u1ed1t nh\u1ea5t b\u1ed5 sung ch\u1ea5t x\u01a1 cho c\u01a1 th\u1ec3 l\u00e0 th\u00f4ng qua b\u1eefa s\u00e1ng. 1. Vai tr\u00f2 c\u1ee7a ch\u1ea5t x\u01a1 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe Theo ThS.BS Nguy\u1ec5n V\u0103n […]<\/p>\n","protected":false},"author":21,"featured_media":2373,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[110,104],"tags":[],"class_list":{"0":"post-2372","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dinh-duong","8":"category-suc-khoe-cho-moi-nha"},"_links":{"self":[{"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/posts\/2372","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/comments?post=2372"}],"version-history":[{"count":0,"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/posts\/2372\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/media\/2373"}],"wp:attachment":[{"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/media?parent=2372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/categories?post=2372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/tags?post=2372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}