{"id":2774,"date":"2022-05-30T10:55:22","date_gmt":"2022-05-30T03:55:22","guid":{"rendered":"https:\/\/cdchaiphong.gov.vn\/?p=2774"},"modified":"2022-05-30T10:55:22","modified_gmt":"2022-05-30T03:55:22","slug":"5-quy-tac-vang-cham-soc-he-tieu-hoa-khoe-manh","status":"publish","type":"post","link":"https:\/\/cdchaiphong.gov.vn\/index.php\/2022\/05\/30\/5-quy-tac-vang-cham-soc-he-tieu-hoa-khoe-manh\/","title":{"rendered":"5 quy t\u1eafc “v\u00e0ng” ch\u0103m s\u00f3c h\u1ec7 ti\u00eau h\u00f3a kh\u1ecfe m\u1ea1nh"},"content":{"rendered":"

H\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t con ng\u01b0\u1eddi (tr\u01b0\u1edbc \u0111\u00e2y g\u1ecdi l\u00e0 l\u1ee3i khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t) \u0111\u01b0\u1ee3c t\u1ea1o th\u00e0nh t\u1eeb kho\u1ea3ng 100.000 t\u1ef7 vi khu\u1ea9n (probiotics) \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng v\u1edbi h\u1ec7 ti\u00eau h\u00f3a, mi\u1ec5n d\u1ecbch c\u1ee7a c\u01a1 th\u1ec3. C\u00e1c vi khu\u1ea9n probiotic n\u00e0y c\u1ea7n c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m c\u1ee5 th\u1ec3 (prebiotics) \u0111\u1ec3 ph\u00e1t tri\u1ec3n v\u00e0 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c (cobiotics) \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh ch\u1ea5t l\u01b0\u1ee3ng c\u1ee7a m\u00f4i tr\u01b0\u1eddng v\u00e0 s\u1ef1 \u0111a d\u1ea1ng c\u1ee7a ch\u00fang. M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng t\u1ed1t s\u1ebd l\u00e0m m\u1ea5t c\u00e2n b\u1eb1ng h\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t v\u00e0 d\u1eabn \u0111\u1ebfn vi\u00eam nhi\u1ec5m, suy gi\u1ea3m\u00a0h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch<\/a>, th\u1eeba c\u00e2n, r\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a,\u00a0b\u1ec7nh tim m\u1ea1ch<\/a>, th\u1eadm ch\u00ed g\u00e2y c\u0103ng th\u1eb3ng v\u00e0 tr\u1ea7m c\u1ea3m,…<\/p>\n

H\u00e3y l\u01b0u \u00fd t\u1edbi nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ea1n \u0103n h\u00e0ng ng\u00e0y \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a \u0111\u1ed1i t\u00e1c s\u1ee9c kh\u1ecfe quan tr\u1ecdng n\u00e0y:<\/p>\n

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  1. \u0102n th\u1ef1c ph\u1ea9m gi\u00e0u prebiotics t\u1ed1t cho \u0111\u01b0\u1eddng ru\u1ed9t<\/strong><\/li>\n<\/ol>\n

    Prebiotic l\u00e0 ngu\u1ed3n th\u1ee9c \u0103n cho probiotic ph\u00e1t tri\u1ec3n m\u1ea1nh m\u1ebd h\u01a1n. S\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a vi khu\u1ea9n t\u1ed1t ph\u1ee5 thu\u1ed9c v\u00e0o l\u01b0\u1ee3ng prebiotics ch\u00fang ta h\u1ea5p th\u1ee5 h\u00e0ng ng\u00e0y. \u0110\u00e2y l\u00e0 nh\u1eefng ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 l\u00ean men v\u00e0 tr\u1ef1c ti\u1ebfp nu\u00f4i d\u01b0\u1ee1ng h\u1ec7 vi sinh v\u1eadt.<\/p>\n

    Nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u prebiotics bao g\u1ed3m: C\u00e1c lo\u1ea1i rau xanh v\u00e0 c\u1ee7 (bao g\u1ed3m c\u1ea3 t\u1ecfi t\u00e2y, m\u0103ng t\u00e2y, atis\u00f4); M\u1ed9t s\u1ed1 lo\u1ea1i tr\u00e1i c\u00e2y (chu\u1ed1i, chanh d\u00e2y, tr\u00e1i c\u00e2y m\u00e0u \u0111\u1ecf); M\u1ed9t s\u1ed1 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t (l\u00faa m\u1ea1ch \u0111en, l\u00faa m\u1ea1ch, c\u00e1m y\u1ebfn m\u1ea1ch); Nh\u1eefng th\u1ef1c ph\u1ea9m l\u00ean men n\u00f3i chung. C\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u00ean ti\u00eau th\u1ee5 kho\u1ea3ng 100g prebiotics m\u1ed7i ng\u00e0y, t\u1ed1t nh\u1ea5t l\u00e0 n\u00ean s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m h\u1eefu c\u01a1.<\/p>\n

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    1. T\u0103ng gia v\u1ecb cho c\u00e1c m\u00f3n \u0103n c\u1ee7a b\u1ea1n<\/strong><\/li>\n<\/ol>\n

      C\u00e1c lo\u1ea1i gia v\u1ecb c\u00f3 ch\u1ee9a polyphenol l\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 “cobiotic” c\u1ea7n thi\u1ebft cho m\u1ed9t h\u1ec7 vi sinh v\u1eadt ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t.<\/p>\n

      T\u1ecfi l\u00e0 m\u1ed9t lo\u1ea1i gia v\u1ecb c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe. Kho\u1ea3ng 11% h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 c\u1ee7a t\u1ecfi \u0111\u1ebfn t\u1eeb inulin v\u00e0 6% t\u1eeb m\u1ed9t lo\u1ea1i prebiotic c\u00f3 v\u1ecb ng\u1ecdt t\u1ef1 nhi\u00ean t\u00ean l\u00e0 FOS. C\u00e1c ch\u1ea5t n\u00e0y gi\u00fap th\u00fac \u0111\u1ea9y s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a vi khu\u1ea9n c\u00f3 l\u1ee3i trong ru\u1ed9t, ng\u0103n ng\u1eeba vi khu\u1ea9n g\u00e2y b\u1ec7nh ph\u00e1t tri\u1ec3n. C\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a c\u00f3 trong c\u1ee7 ngh\u1ec7 r\u1ea5t c\u1ea7n thi\u1ebft, \u0111\u1eb7c bi\u1ec7t t\u1ed1t khi k\u1ebft h\u1ee3p v\u1edbi h\u1ea1t ti\u00eau \u0111en \u0111\u1ec3 t\u0103ng thu\u1ed9c t\u00ednh c\u1ee7a n\u00f3. B\u1ea1n c\u0169ng n\u00ean ti\u00eau th\u1ee5 g\u1eebng v\u00e0 c\u00e1c lo\u1ea1i th\u1ea3o m\u1ed9c nh\u01b0 c\u1ecf x\u1ea1 h\u01b0\u01a1ng v\u00e0 l\u00e1 h\u01b0\u01a1ng th\u1ea3o t\u01b0\u01a1i.<\/p>\n

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      1. \u0102n nhi\u1ec1u c\u00e1 b\u00e9o<\/strong><\/li>\n<\/ol>\n

        Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng hi\u1ec7n \u0111\u1ea1i c\u1ee7a ch\u00fang ta c\u00f3 \u00edt axit b\u00e9o omega-3. C\u00e1c ph\u00e2n t\u1eed “cobiotic” n\u00e0y l\u00e0m gi\u1ea3m t\u00ecnh tr\u1ea1ng vi\u00eam nhi\u1ec5m c\u1ee7a sinh v\u1eadt v\u00e0 c\u00e1c nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch. Vi\u1ec7c ti\u00eau th\u1ee5 axit b\u00e9o omega-3 gi\u00fap c\u1ea3i thi\u1ec7n th\u00e0nh ph\u1ea7n v\u00e0 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t c\u1ee7a ch\u00fang ta. Axit b\u00e9o omega-3 c\u00f3 nhi\u1ec1u trong c\u00e1c lo\u1ea1i c\u00e1 b\u00e9o (c\u00e1 m\u00f2i, c\u00e1 thu, c\u00e1 tr\u00edch, c\u00e1 h\u1ed3i, c\u00e1 c\u01a1m, gan c\u00e1,…). Ti\u00eau th\u1ee5 c\u00e1c lo\u1ea1i c\u00e1 n\u00e0y \u00edt nh\u1ea5t 2 l\u1ea7n m\u1ed9t tu\u1ea7n gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t. Omega-3 c\u0169ng c\u00f3 nhi\u1ec1u trong d\u1ea7u h\u1ea1t c\u1ea3i, d\u1ea7u h\u1ea1t lanh.<\/p>\n

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        1. Tr\u00e1nh nh\u1eefng lo\u1ea1i th\u1ee9c \u0103n \u0111\u01b0\u1ee3c coi l\u00e0 “k\u1ebb th\u00f9” c\u1ee7a h\u1ec7 ti\u00eau h\u00f3a<\/strong><\/li>\n<\/ol>\n

          \u0110\u01b0\u1eddng (\u0111\u1ed3 ng\u1ecdt, b\u00e1nh ng\u1ecdt, b\u00e1nh quy, n\u01b0\u1edbc ng\u1ecdt), th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a (b\u00e1nh kem, b\u00e1nh ng\u1ecdt, th\u1ecbt ngu\u1ed9i, b\u01a1, n\u01b0\u1edbc s\u1ed1t, pho m\u00e1t) v\u00e0 th\u1ecbt \u0111\u1ecf l\u00e0 m\u00f3n ngon c\u1ee7a nh\u1eefng vi khu\u1ea9n “x\u1ea5u” c\u00f3 h\u1ea1i trong c\u01a1 th\u1ec3. Th\u01b0\u1eddng xuy\u00ean ti\u00eau th\u1ee5 nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y l\u00e0m m\u1ea5t c\u00e2n b\u1eb1ng h\u1ec7 vi sinh v\u1eadt c\u1ee7a ch\u00fang ta v\u00e0 g\u00e2y \u0111\u1ea7y h\u01a1i, bu\u1ed3n n\u00f4n v\u00e0 h\u01a1i th\u1edf c\u00f3 m\u00f9i, n\u1eb7ng h\u01a1n l\u00e0 r\u1ed1i lo\u1ea1n ti\u00eau h\u00f3a v\u00e0 b\u1ec7nh \u0111\u01b0\u1eddng ru\u1ed9t. Do \u0111\u00f3, ch\u00fang ta ph\u1ea3i h\u1ea1n ch\u1ebf ti\u00eau th\u1ee5 nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y v\u00e0 ch\u00fa \u00fd \u0103n \u00edt h\u01a1n 500g th\u1ecbt \u0111\u1ecf m\u1ed7i tu\u1ea7n.<\/p>\n

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          1. Nhai k\u1ef9 gi\u00fap h\u1ec7 ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n<\/strong><\/li>\n<\/ol>\n

            H\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 nhai k\u1ef9 th\u1ee9c \u0103n c\u1ee7a b\u1ea1n. Nhai l\u00e0m cho th\u1ee9c \u0103n \u0111\u01b0\u1ee3c chia nh\u1ecf v\u00e0 c\u00e1c enzym ti\u00eau h\u00f3a s\u1ebd gi\u00fap ti\u00eau h\u00f3a t\u1ed1t th\u1ee9c \u0103n, c\u00f3 l\u1ee3i cho c\u00e1c vi khu\u1ea9n th\u00e2n thi\u1ec7n. B\u1eefa \u0103n n\u00ean k\u00e9o d\u00e0i \u00edt nh\u1ea5t 20 ph\u00fat. \u0110i\u1ec1u n\u00e0y cho ph\u00e9p n\u00e3o ghi nh\u1eadn s\u1ef1 xu\u1ea5t hi\u1ec7n c\u1ee7a c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c nhau v\u00e0 k\u00edch ho\u1ea1t th\u00f4ng tin v\u1ec1 c\u1ea3m gi\u00e1c no – m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 kh\u00f4ng \u0103n qu\u00e1 nhi\u1ec1u v\u00e0 \u0111i\u1ec1u ch\u1ec9nh c\u00e2n n\u1eb7ng.<\/p>\n

            Ngo\u00e0i ra, c\u0103ng th\u1eb3ng c\u00f3 t\u00e1c \u0111\u1ed9ng c\u00f3 h\u1ea1i \u0111\u1ebfn h\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a, th\u00fac \u0111\u1ea9y c\u00e1c b\u1ec7nh b\u00e9o ph\u00ec v\u00e0\u00a0\u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng<\/a>. V\u00ec v\u1eady, b\u1ea1n h\u00e3y gi\u1eef t\u00e2m tr\u1ea1ng tho\u1ea3i m\u00e1i trong b\u1eefa \u0103n v\u00e0 tr\u00e1nh b\u1ea5t k\u1ef3 ho\u1ea1t \u0111\u1ed9ng n\u00e0o kh\u00e1c nh\u01b0 l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i, xem tivi ho\u1eb7c tranh lu\u1eadn trong khi \u0103n.<\/p>\n

            B\u00e1c s\u0129 L\u00ea Tuy\u1ebfn – Khoa TTGDSK<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

            H\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t con ng\u01b0\u1eddi (tr\u01b0\u1edbc \u0111\u00e2y g\u1ecdi l\u00e0 l\u1ee3i khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t) \u0111\u01b0\u1ee3c t\u1ea1o th\u00e0nh t\u1eeb kho\u1ea3ng 100.000 t\u1ef7 vi khu\u1ea9n (probiotics) \u0111\u00f3ng m\u1ed9t vai tr\u00f2 quan tr\u1ecdng v\u1edbi h\u1ec7 ti\u00eau h\u00f3a, mi\u1ec5n d\u1ecbch c\u1ee7a c\u01a1 th\u1ec3. C\u00e1c vi khu\u1ea9n probiotic n\u00e0y c\u1ea7n c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m c\u1ee5 th\u1ec3 (prebiotics) \u0111\u1ec3 […]<\/p>\n","protected":false},"author":21,"featured_media":2775,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[104],"tags":[],"class_list":{"0":"post-2774","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-suc-khoe-cho-moi-nha"},"_links":{"self":[{"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/posts\/2774","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=2774"}],"version-history":[{"count":0,"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/posts\/2774\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/media\/2775"}],"wp:attachment":[{"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/media?parent=2774"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/categories?post=2774"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cdchaiphong.gov.vn\/index.php\/wp-json\/wp\/v2\/tags?post=2774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}