{"id":98,"date":"2017-04-17T01:21:46","date_gmt":"2017-04-17T01:21:46","guid":{"rendered":"http:\/\/myquirkiness.com\/?p=98"},"modified":"2017-05-08T20:32:53","modified_gmt":"2017-05-09T01:32:53","slug":"cai-thien-moi-quan-he-giua-do-an-va-co-the","status":"publish","type":"post","link":"https:\/\/mywellnesspedia.com\/index.php\/2017\/04\/17\/cai-thien-moi-quan-he-giua-do-an-va-co-the\/","title":{"rendered":"C\u1ea3i thi\u1ec7n m\u1ed1i quan h\u1ec7 gi\u1eefa \u0111\u1ed3 \u0103n v\u00e0 c\u01a1 th\u1ec3"},"content":{"rendered":"

<\/p>\n

Trong b\u00e0i vi\u1ebft v\u1ec1 th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng (TPCN), t\u1edb c\u00f3 \u0111\u1ec1 c\u1eadp l\u00e0 TPCN kh\u00f4ng th\u1ec3 thay th\u1ebf cho ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng phong ph\u00fa, \u0111a d\u1ea1ng. M\u1edbi ch\u1ec9 kho\u1ea3ng hai n\u0103m tr\u1edf v\u1ec1 tr\u01b0\u1edbc, t\u1edb ch\u1eb3ng coi tr\u1ecdng vi\u1ec7c \u0103n u\u1ed1ng l\u1eafm, kh\u00f4ng coi \u0103n u\u1ed1ng c\u00f3 th\u1ec3 tr\u1ef1c ti\u1ebfp \u1ea3nh h\u01b0\u1edfng t\u1edbi s\u1ee9c kho\u1ebb. Khi \u0111\u00f3, t\u1edb t\u1eebng \u0103n \u0111\u1ed3 \u0103n v\u1eb7t nhi\u1ec1u kh\u1ee7ng khi\u1ebfp, b\u00e1nh k\u1eb9o, snack c\u00e1c lo\u1ea1i r\u1ed3i \u0103n \u0111\u1ed3 chi\u00ean r\u00e1n, BBQ th\u01b0\u1eddng xuy\u00ean, v\u00e0 r\u1ea5t gh\u00e9t \u0103n rau. Ch\u1ec9 sau khi th\u1ea5y kh\u00f4ng th\u1ec3 l\u00e0m ng\u01a1 tr\u01b0\u1edbc c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kho\u1ebb g\u1eb7p ph\u1ea3i, quy\u1ebft thay \u0111\u1ed5i to\u00e0n b\u1ed9 c\u00e1ch \u0103n u\u1ed1ng v\u00e0 t\u1eadn m\u1eaft th\u1ea5y k\u1ebft qu\u1ea3 c\u1ee7a s\u1ef1 thay \u0111\u1ed5i \u0111\u00f3, t\u1edb m\u1edbi b\u1eaft \u0111\u1ea7u tin v\u00e0o t\u1ea7m quan tr\u1ecdng c\u1ee7a x\u00e2y d\u1ef1ng m\u1ed1i quan h\u1ec7 l\u00e0nh m\u1ea1nh gi\u1eefa \u0111\u1ed3 \u0103n v\u00e0 c\u01a1 th\u1ec3.<\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n hi\u1ec7n \u0111\u1ea1i kh\u00e1c ng\u00e0y x\u01b0a r\u1ea5t nhi\u1ec1u, nhi\u1ec1u th\u1ee9c \u0103n ch\u1ebf bi\u1ebfn s\u1eb5n h\u01a1n, nhi\u1ec1u \u0111\u01b0\u1eddng, mu\u1ed1i, d\u1ea7u m\u1ee1 h\u01a1n. B\u1ec7nh t\u1eadt d\u01b0\u1eddng nh\u01b0 c\u0169ng ng\u00e0y c\u00e0ng ph\u1ed5 bi\u1ebfn h\u01a1n, nh\u01b0 \u1edf ng\u01b0\u1eddi l\u1edbn l\u00e0 b\u00e9o ph\u00ec, tim m\u1ea1ch, ti\u1ec3u \u0111\u01b0\u1eddng, \u1edf tr\u1ebb em l\u00e0 b\u00e9o ph\u00ec, d\u1eady th\u00ec s\u1edbm. R\u1ea5t nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c ch\u1ee9ng b\u1ec7nh n\u00e0y (\u0111\u1ec1 c\u1eadp c\u1ee5 th\u1ec3 h\u01a1n \u1edf d\u01b0\u1edbi), \u0111\u1ed1i v\u1edbi b\u1ea3n th\u00e2n t\u1edb th\u00ec thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u00e3 c\u1ee9u da m\u1eb7t t\u1edb v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kho\u1ebb t\u00e2m l\u00fd. Ng\u00e0y tr\u01b0\u1edbc th\u00ec s\u1ed1 l\u01b0\u1ee3ng m\u1ee5n c\u1ee7a t\u1edb t\u1ef7 l\u1ec7 v\u1edbi l\u01b0\u1ee3ng \u0111\u1ed3 ng\u1ecdt v\u00e0 \u0111\u1ed3 \u0103n v\u1eb7t m\u00ecnh \u0103n, t\u00ednh t\u00ecnh th\u00ec d\u1ec5 b\u1ef1c b\u1ed9i, c\u00e1u g\u1eaft v\u00e0 bu\u1ed3n ch\u00e1n th\u1ea5t th\u01b0\u1eddng, kh\u00f4ng v\u00ec l\u00fd do g\u00ec c\u1ea3.<\/p>\n

M\u1ed9t s\u1ed1 tr\u01b0\u1eddng ph\u00e1i \u0103n u\u1ed1ng ph\u1ed5 bi\u1ebfn c\u00f3 th\u1ec3 k\u1ec3 \u0111\u1ebfn nh\u01b0: low-carb, Paleo, Dash, Atkins v.v\u2026 \u0110\u1eb7c \u0111i\u1ec3m chung c\u1ee7a nhi\u1ec1u tr\u01b0\u1eddng ph\u00e1i \u0103n u\u1ed1ng l\u00e0 lo\u1ea1i tr\u1eeb\/gi\u1ea3m thi\u1ec3u m\u1ed9t nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng n\u00e0o \u0111\u00f3. T\u1edb kh\u00f4ng theo m\u1ed9t tr\u01b0\u1eddng ph\u00e1i \u0103n u\u1ed1ng n\u00e0o c\u1ea3, v\u00e0 t\u1edb ngh\u0129 qua t\u1ef1 ki\u1ec3m nghi\u1ec7m, m\u1ed7i ng\u01b0\u1eddi s\u1ebd r\u00fat ra \u0111\u01b0\u1ee3c c\u00e1ch \u0103n u\u1ed1ng nh\u01b0 th\u1ebf n\u00e0o l\u00e0 l\u00e0nh m\u1ea1nh cho b\u1ea3n th\u00e2n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c quan \u0111i\u1ec3m c\u1ee7a t\u1edb v\u1ec1 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 c\u0169ng l\u00e0 c\u00e1c c\u00e1ch \u0111\u1ec3 t\u1edb c\u1ea3i thi\u1ec7n m\u1ed1i quan h\u1ec7 v\u1edbi \u0111\u1ed3 \u0103n.<\/p>\n

\u0102n th\u1ee9c \u0103n t\u1ef1 nhi\u00ean<\/h3>\n
\"H\u1ea3i<\/a>
H\u1ea3i s\u1ea3n t\u01b0\u01a1i<\/figcaption><\/figure>\n

Th\u1ee9c \u0103n t\u1ef1 nhi\u00ean l\u00e0 th\u1ef1c ph\u1ea9m t\u01b0\u01a1i v\u1edbi h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng cao, hi\u1ec3u \u0111\u01a1n gi\u1ea3n l\u00e0 th\u1ecbt, c\u00e1, rau, c\u1ee7, qu\u1ea3 t\u01b0\u01a1i ch\u00fang ta mua \u1edf ch\u1ee3 hay si\u00eau th\u1ecb. \u0110\u1ed1i l\u1eadp v\u1edbi th\u1ef1c ph\u1ea9m t\u1ef1 nhi\u00ean l\u00e0 nh\u1eefng th\u1ee9 \u0103n r\u1ea5t vui mi\u1ec7ng, ngon mi\u1ec7ng nh\u01b0ng l\u1ea1i kh\u00f4ng c\u00f3 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng g\u00ec m\u1ea5y, nh\u1eefng th\u1ee9 \u0111\u00e3 qua tinh ch\u1ebf, b\u1ecb lo\u1ea1i b\u1ecf ph\u1ea7n l\u1edbn ch\u1ea5t dinh d\u01b0\u1ee1ng v\u00e0 kh\u00f4ng c\u00f2n mang h\u00ecnh d\u1ea1ng v\u00e0 t\u00ednh ch\u1ea5t t\u1ef1 nhi\u00ean ban \u0111\u1ea7u.<\/p>\n

Th\u1ef1c ph\u1ea9m t\u01b0\u01a1i c\u00f3 m\u00f9i v\u1ecb th\u01a1m ngon, gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 l\u1ee3i cho s\u1ee9c kho\u1ebb. H\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng gi\u1eefa hai nh\u00f3m n\u00e0y s\u1ebd \u0111\u01b0\u1ee3c n\u00f3i k\u1ef9 h\u01a1n \u1edf m\u1ee5c sau. Th\u1ef1c ph\u1ea9m t\u1ef1 nhi\u00ean c\u00f2n \u01b0u \u0111i\u1ec3m l\u00e0 c\u00f3 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u1ea5p. Nhi\u1ec1u tr\u00e1i c\u00e2y tuy ng\u1ecdt nh\u01b0ng ch\u00fang \u0111\u1ed3ng th\u1eddi c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1, gi\u00fap cho l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u kh\u00f4ng b\u1ecb t\u0103ng l\u00ean \u0111\u1ed9t ng\u1ed9t.\u00a0\u00a0Th\u1ee9c \u0103n t\u1ef1 nhi\u00ean th\u01b0\u1eddng c\u00f2n c\u00f3 t\u1ef7 l\u1ec7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00e2n \u0111\u1ed1i h\u01a1n. V\u00ed d\u1ee5, ch\u1ebf \u0111\u1ed9 \u0103n ng\u00e0y nay c\u00f3 l\u01b0\u1ee3ng natri qu\u00e1 cao trong khi l\u01b0\u1ee3ng kali th\u00ec kh\u00f4ng \u0111\u1ee7, trong 100g th\u0103n l\u1ee3n c\u00f3 421mg kali v\u00e0 57mg natri c\u00f2n 100g th\u1ecbt x\u00f4ng kh\u00f3i c\u00f3 287mg kali v\u00e0 1143mg natri.<\/p>\n

Th\u1ef1c ph\u1ea9m tinh ch\u1ebf (processed foods) kh\u00f4ng nh\u1eefng b\u1ecb lo\u1ea1i b\u1ecf m\u1ea5t ch\u1ea5t dinh d\u01b0\u1ee1ng, thi\u1ebfu ch\u1ea5t x\u01a1, l\u1ea1i c\u00f2n b\u1ecb cho th\u00eam mu\u1ed1i, \u0111\u01b0\u1eddng, ch\u1ea5t b\u00e9o kh\u00f4ng t\u1ed1t, c\u00e1c ch\u1ea5t ph\u1ee5 gia, b\u1ea3o qu\u1ea3n m\u00e0 ng\u01b0\u1eddi ti\u00eau d\u00f9ng kh\u00f4ng bi\u1ebft ch\u00ednh x\u00e1c li\u1ec1u l\u01b0\u1ee3ng l\u00e0 bao nhi\u00eau. Qu\u00e1 tr\u00ecnh tinh ch\u1ebf v\u00e0 cho th\u00eam mu\u1ed1i, \u0111\u01b0\u1eddng, ch\u1ea5t ph\u1ee5 gia, b\u1ea3o qu\u1ea3n l\u00e0 \u0111\u1ec3 s\u1ea3n ph\u1ea9m gi\u1eef \u0111\u01b0\u1ee3c l\u00e2u h\u01a1n v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c ngon mi\u1ec7ng gi\u1ea3 t\u1ea1o, \u0111\u00e1nh l\u1eeba v\u1ecb gi\u00e1c.<\/p>\n

\"C\u00e1c<\/a><\/p>\n

Trong nh\u00f3m th\u1ef1c ph\u1ea9m tinh ch\u1ebf c\u00f2n c\u00f3 \u0111\u01b0\u1eddng tr\u1eafng v\u00e0 ng\u0169 c\u1ed1c tinh ch\u1ebf nh\u01b0 g\u1ea1o tr\u1eafng v\u00e0 b\u1ed9t m\u1ef3 tr\u1eafng. \u0110\u01b0\u1eddng s\u1ebd \u0111\u01b0\u1ee3c n\u00f3i k\u1ef9 h\u01a1n \u1edf ph\u1ea7n sau. Gi\u1ea3m \u0103n ng\u0169 c\u1ed1c tinh ch\u1ebf v\u00e0 thay b\u1eb1ng ng\u0169 c\u1ed1c th\u00f4 nh\u01b0 g\u1ea1o l\u1ee9t, quinoa (di\u00eam m\u1ea1ch), y\u1ebfn m\u1ea1ch \u0111\u01b0\u1ee3c nhi\u1ec1u nghi\u00ean c\u1ee9u ch\u1ee9ng minh l\u00e0 c\u00f3 kh\u1ea3 n\u0103ng c\u1ea3i thi\u1ec7n s\u1ee9c kho\u1ebb, \u0111\u1eb7c bi\u1ec7t l\u00e0 gi\u1ea3m nguy c\u01a1 tim m\u1ea1ch v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng. M\u1ed9t nghi\u00ean c\u1ee9u r\u00fat ra ch\u1ec9 c\u1ea7n thay th\u1ebf 1\/3 l\u01b0\u1ee3ng c\u01a1m g\u1ea1o tr\u1eafng \u0103n h\u1eb1ng ng\u00e0y b\u1eb1ng c\u01a1m g\u1ea1o l\u1ee9t c\u00f3 th\u1ec3 gi\u1ea3m nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng t\u1edbi 16% [note]Sun Q et. al (2010), \u201cWhite rice, brown rice and risk of Type 2 diabetes in U.S. men and women\u201d<\/a>[\/note].<\/p>\n

\u0102n th\u1ee9c \u0103n gi\u00e0u dinh d\u01b0\u1ee1ng<\/h3>\n

N\u1ebfu th\u1ee9c \u0103n t\u01b0\u01a1i (th\u1ecbt, c\u00e1, rau, c\u1ee7, qu\u1ea3) chi\u1ebfm t\u1ef7 tr\u1ecdng ch\u00ednh trong kh\u1ea9u ph\u1ea7n \u0103n c\u1ee7a b\u1ea1n th\u00ec g\u1ea7n nh\u01b0 l\u00e0 \u0111\u1ea3m b\u1ea3o b\u1ea1n \u0111ang \u0103n th\u1ee9c \u0103n gi\u00e0u dinh d\u01b0\u1ee1ng r\u1ed3i \u0111\u1ea5y.<\/p>\n

L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 h\u00e0m l\u01b0\u1ee3ng\/gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng? H\u00e0m l\u01b0\u1ee3ng\/gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a m\u1ed9t \u0111\u1ed3 \u0103n \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 b\u1edfi l\u01b0\u1ee3ng vitamin, kho\u00e1ng ch\u1ea5t tr\u00ean m\u1ed9t calorie\/\u0111\u01a1n v\u1ecb n\u0103ng l\u01b0\u1ee3ng m\u00e0 n\u00f3 cung c\u1ea5p. C\u00e1c b\u1ea1n h\u00e3y xem b\u1ea3ng so s\u00e1nh h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng v\u00e0 calorie c\u1ee7a m\u1ed9t v\u00e0i th\u1ee9c \u0103n m\u00e0 t\u1edb t\u1ed5ng h\u1ee3p t\u1eeb tr\u00ean U.S.D.A. nh\u00e9:<\/p>\n

<\/th>Li\u1ec1u l\u01b0\u1ee3ng m\u1ed7i ng\u00e0y <\/th>Khoai chi\u00ean McDonalds <\/th>S\u00fap l\u01a1 xanh ch\u00edn <\/th>B\u00e1nh m\u1ef3 tr\u1eafng <\/th>Th\u1ecbt ba ch\u1ec9 x\u00f4ng kh\u00f3i <\/th>C\u00e1 v\u01b0\u1ee3c <\/th>\u0110\u01b0\u1eddng k\u00ednh tr\u1eafng <\/th>\u0110u \u0111\u1ee7 <\/th>Pepsi <\/th><\/tr><\/thead>
Ph\u1ea7n \u0103n <\/td><\/td>100g <\/td>100g <\/td>100g <\/td>100g <\/td>100g <\/td>1 th\u00eca c\u00e0 ph\u00ea <\/td>100g <\/td>222ml <\/td><\/tr>
Calorie <\/td>2000kcal <\/td>323kcal <\/td>35kcal <\/td>266kcal <\/td>1.3g <\/td>90kcal <\/td>16kcal <\/td>43kcal <\/td>100kcal <\/td><\/tr>
Carbohydate <\/td>300g <\/td>42.6g <\/td>7.2g <\/td>49.4g <\/td>0 <\/td>0 <\/td>4.2g <\/td>10.8g <\/td>26g <\/td><\/tr>
Ch\u1ea5t x\u01a1 <\/td>25g <\/td>3.9g <\/td>3.3g <\/td>2.7g <\/td>1g <\/td>0 <\/td>0 <\/td>1.7g <\/td>0 <\/td><\/tr>
\u0110\u01b0\u1eddng <\/td>- <\/td>0.2g <\/td>1.4g <\/td>5.7g <\/td>1g <\/td>0 <\/td>4.2g <\/td>7.8g <\/td>26g <\/td><\/tr>
Canxi <\/td>1000mg <\/td>19mg <\/td>40mg <\/td>144mg <\/td>5mg <\/td>31mg <\/td>0 <\/td>20mg <\/td>0 <\/td><\/tr>
S\u1eaft <\/td>18mg <\/td>0.8mg <\/td>0.7mg <\/td>3.6mg <\/td>0.4mg <\/td>0.2mg <\/td>0 <\/td>0.3mg <\/td>0 <\/td><\/tr>
Natri <\/td>kh\u00f4ng qu\u00e1 2400mg <\/td>189mg <\/td>41mg <\/td>490mg <\/td>662mg <\/td>40mg <\/td>0 <\/td>8mg <\/td>0 <\/td><\/tr>
Vitamin C <\/td>60mg <\/td>5.6mg <\/td>64.9mg <\/td>0 <\/td>0 <\/td>0.6mg <\/td>0 <\/td>60.9mg <\/td>0 <\/td><\/tr>
Vitamin A <\/td>5000IU <\/td>0 <\/td>1548IU <\/td>0 <\/td>37IU <\/td>150IU <\/td>0 <\/td>950IU <\/td>0 <\/td><\/tr>
Vitamin E <\/td>20.1mg <\/td>1.38mg <\/td>1.5mg <\/td>0.2mg <\/td>0.4mg <\/td>- <\/td>0 <\/td>0.3mg <\/td>0 <\/td><\/tr><\/tbody><\/table><\/div>WP Data Tables<\/a><\/p>\n

C\u00f9ng m\u1ed9t kh\u1ed1i l\u01b0\u1ee3ng nh\u01b0 nhau, s\u00fap l\u01a1 xanh cung c\u1ea5p l\u01b0\u1ee3ng vitamin v\u00e0 kho\u00e1ng ch\u1ea5t nhi\u1ec1u h\u01a1n h\u1eb3n khoai t\u00e2y chi\u00ean c\u1ee7a McDonalds trong khi l\u01b0\u1ee3ng calorie ch\u1ec9 b\u1eb1ng 1\/10. L\u01b0u \u00fd l\u00e0 \u0111\u1ed1i v\u1edbi c\u00e1c th\u1ee9c \u0103n nh\u01b0 b\u00e1nh m\u00ec tr\u1eafng, \u0111\u1ed3 ng\u1ecdt th\u00ec l\u01b0\u1ee3ng vitamin, kho\u00e1ng ch\u1ea5t c\u00f3 trong ch\u00fang l\u00e0 do nh\u00e0 s\u1ea3n xu\u1ea5t t\u1ef1 th\u00eam ng\u01b0\u1ee3c l\u1ea1i v\u00e0o b\u1ed9t m\u1ef3 tr\u1eafng tinh ch\u1ebf ch\u1ee9 kh\u00f4ng ph\u1ea3i do t\u1ef1 ch\u00fang c\u00f3. L\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong rau v\u00e0 tr\u00e1i c\u00e2y l\u00e0 \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean ch\u1ee9 kh\u00f4ng ph\u1ea3i \u0111\u01b0\u1eddng tinh luy\u1ec7n th\u00eam v\u00e0o (added sugar).<\/p>\n

Ch\u00fang ta c\u00f3 th\u1ec3 r\u00fat ra l\u00e0 \u0111\u1ec3 n\u1ea1p c\u00f9ng m\u1ed9t l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng th\u00ec m\u1ed9t b\u1eefa \u0103n v\u1edbi th\u1ecbt c\u00e1, rau v\u00e0 tr\u00e1i c\u00e2y t\u1ef1 nhi\u00ean cung c\u1ea5p cho c\u01a1 th\u1ec3 nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng h\u01a1n h\u1eb3n m\u1ed9t b\u1eefa \u0111\u1ed3 \u0103n nhanh v\u00e0 \u0111\u1ed3 ng\u1ecdt. Nh\u1eefng th\u1ee9c \u0103n cung c\u1ea5p nhi\u1ec1u calorie m\u00e0 ngh\u00e8o dinh d\u01b0\u1ee1ng c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 lo\u1ea1i \u0111\u1ed3 \u0103n \u201cempty calories\u201d. T\u1edb \u0111\u00e3 kh\u00f4ng c\u00f2n \u0103n \u0111\u1ed3 \u0103n nhanh, \u0111\u1ed3 ng\u1ecdt, \u0111\u01b0\u1eddng tr\u1eafng \u0111\u1ed1i v\u1edbi t\u1edb gi\u1edd ch\u1ec9 c\u00f2n hai c\u00f4ng d\u1ee5ng duy nh\u1ea5t l\u00e0 pha n\u01b0\u1edbc ch\u1ea5m v\u00e0 l\u00e0m k\u1eb9o \u0111\u1eafng.<\/p>\n

Gi\u1ea3m \u0111\u01b0\u1eddng, mu\u1ed1i v\u00e0 h\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m tinh ch\u1ebf, \u0111\u00f3ng g\u00f3i<\/h3>\n

Ch\u1ebf \u0111\u1ed9 \u0103n qu\u00e1 nhi\u1ec1u mu\u1ed1i \u0111\u01b0\u1ee3c ch\u1ee9ng minh c\u00f3 kh\u1ea3 n\u0103ng g\u00e2y ra huy\u1ebft \u00e1p cao, c\u00e1c b\u1ec7nh v\u1ec1 tim m\u1ea1ch, t\u0103ng nguy c\u01a1 ung th\u01b0 d\u1ea1 d\u00e0y, h\u1ea1i th\u1eadn [note]FJ He and GA MacGregor (2008), \u201cA comprehensive review on salt and health and current experience of worldwide salt reduction programmes\u201d<\/a>[\/note]. \u0102n nhi\u1ec1u \u0111\u01b0\u1eddng c\u00f3 th\u1ec3 t\u0103ng kh\u1ea3 n\u0103ng b\u00e9o ph\u00ec, b\u1ec7nh tim m\u1ea1ch [note]Yang Q et. al (2014), \u201cAdded sugar intake and cardiovascular diseases mortality among U.S. adults\u201d<\/a>[\/note], l\u00e3o ho\u00e1 da nhanh [note]Danby FW (2010), \u201cNutrition and aging skin: sugar and glycation\u201d<\/a>[\/note]. Ngo\u1ea1i tr\u1eeb th\u1ef1c ph\u1ea9m t\u01b0\u01a1i, c\u00f2n l\u1ea1i g\u1ea7n nh\u01b0 c\u00e1c th\u1ee9 kh\u00e1c b\u00e1n trong si\u00eau th\u1ecb \u0111\u1ec1u c\u00f3 cho th\u00eam mu\u1ed1i v\u00e0 \u0111\u01b0\u1eddng, d\u1eabn \u0111\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u00e0 mu\u1ed1i ch\u00fang ta \u0103n c\u00e0ng ng\u00e0y c\u00e0ng nhi\u1ec1u h\u01a1n m\u1ed9t c\u00e1ch v\u00f4 th\u1ee9c.<\/p>\n

WHO khuy\u1ebfn c\u00e1o \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u00eam (added\/free sugar \u2013 kh\u00e1c v\u1edbi \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean c\u00f3 s\u1eb5n trong th\u1ee9c \u0103n t\u1ef1 nhi\u00ean nh\u01b0 c\u1ee7 qu\u1ea3) m\u1ed7i ng\u00e0y n\u00ean \u1edf m\u1ee9c 25g (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 6 th\u00eca c\u00e0 ph\u00ea) [note]\u201cWHO calls on countries to reduce sugar intake among adults and children\u201d<\/a>, World Health Organization[\/note]. Theo FDA ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng n\u00ean \u0103n d\u01b0\u1edbi 2400mg natri (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 1 th\u00eca c\u00e0 ph\u00ea mu\u1ed1i) m\u1ed7i ng\u00e0y. Trong m\u1ed9t th\u00eca canh t\u01b0\u01a1ng c\u00e0 chua Heinz \u0111\u00e3 c\u00f3 t\u1edbi 160mg natri v\u00e0 4g \u0111\u01b0\u1eddng. C\u00e1i th\u1eddi c\u00f2n \u0103n KFC kh\u00e1 th\u01b0\u1eddng xuy\u00ean th\u00ec kh\u00f4ng c\u00f3 chuy\u1ec7n t\u1edb ch\u1ec9 l\u1ea5y c\u00f3 m\u1ed9t th\u00eca canh t\u01b0\u01a1ng c\u00e0 chua cho m\u1ed9t b\u1eefa KFC.<\/p>\n

B\u1ea1n bi\u1ebft kh\u00f4ng \u0111\u01b0\u1eddng t\u00e1c \u0111\u1ed9ng l\u00ean n\u00e3o v\u00e0 l\u00e0m b\u1ea1n nghi\u1ec7n n\u00f3 \u0111\u1ea5y (nh\u1eefng l\u00fac th\u00e8m \u0111\u1ed3 ng\u1ecdt \u1ea5y). Kho\u1ea3ng m\u1ed9t hai tu\u1ea7n \u0111\u1ea7u gi\u1ea3m\/b\u1ecf \u0111\u01b0\u1eddng, b\u1ea1n s\u1ebd tr\u1ea3i qua giai \u0111o\u1ea1n \u201ccai nghi\u1ec7n\u201d (withdrawal period) v\u1edbi nh\u1eefng c\u01a1n th\u00e8m ng\u1ecdt kh\u1ee7ng khi\u1ebfp nh\u01b0ng sau giai \u0111o\u1ea1n \u0111\u00f3 b\u1ea1n s\u1ebd kh\u00f4ng c\u00f2n m\u1eb7n m\u00e0 v\u1edbi \u0111\u1ed3 ng\u1ecdt n\u1eefa \u0111\u00e2u v\u00ec n\u00e3o c\u1ee7a b\u1ea1n l\u00fac n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c th\u1ea3 \u201ct\u1ef1 do\u201d tr\u1edf l\u1ea1i l\u00e0m ch\u00ednh n\u00f3. Sau giai \u0111o\u1ea1n \u201ccai nghi\u1ec7n\u201d \u0111\u00f3, t\u1edb kh\u00f4ng c\u00f2n h\u00e0o h\u1ee9ng b\u00e1nh k\u1eb9o d\u00f9 tr\u01b0\u1edbc \u0111\u00f3 l\u00e0 tr\u00f9m \u0103n b\u00e1nh ng\u1ecdt v\u00ec th\u1ea5y ch\u00fang qu\u00e1 ng\u1ecdt, \u0103n xong th\u1ea5y gh\u00ea mi\u1ec7ng.<\/p>\n

\"T\u01b0\u01a1ng<\/a><\/p>\n

C\u00e1c ch\u1ea5t ph\u1ee5 gia v\u00e0 b\u1ea3o qu\u1ea3n mang theo ch\u00fang nhi\u1ec1u t\u00e1c d\u1ee5ng ph\u1ee5 [note]J.E. Inetianbor et. al (2015), \u201cEffects of food additives and preservatives on man \u2013 A review\u201d<\/a>[\/note], t\u1eeb ch\u00f3ng m\u1eb7t, bu\u1ed3n n\u00f4n, cho \u0111\u1ebfn t\u0103ng nguy c\u01a1 ung th\u01b0. Kh\u00f4ng nh\u1eefng v\u1eady c\u00e1c ch\u1ea5t t\u1ea1o ng\u1ecdt cho th\u00eam v\u00e0o l\u00e0m thay \u0111\u1ed5i v\u1ecb t\u1ef1 nhi\u00ean c\u1ee7a th\u1ef1c ph\u1ea9m, khi\u1ebfn kh\u1ea3 n\u0103ng c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c v\u1ecb ng\u1ecdt t\u1eeb th\u1ee9c \u0103n t\u1ef1 nhi\u00ean c\u1ee7a ch\u00fang ta gi\u1ea3m \u0111i.<\/p>\n

Th\u1eed ki\u1ec3m tra th\u00f4ng tin bao b\u00ec c\u1ee7a m\u1ed9t s\u1ea3n ph\u1ea9m x\u00fac x\u00edch b\u00e1n \u1edf Vi\u1ec7t Nam th\u00ec t\u1edb th\u1ea5y th\u00e0nh ph\u1ea7n g\u1ed3m c\u00f3 c\u00e1c th\u1ee9 sau:<\/p>\n

\u201cN\u1ea1c heo (55%), m\u1ee1 c\u00e1, tinh b\u1ed9t b\u1eafp, \u0111\u01b0\u1eddng, mu\u1ed1i, ti\u00eau, ch\u1ea5t b\u1ea3o qu\u1ea3n (251), ch\u1ea5t \u1ed5n \u0111\u1ecbnh (452i), ch\u1ea5t \u0111i\u1ec1u v\u1ecb (621)\u201d<\/p>\n

Tra th\u1eed th\u00ec ch\u1ea5t \u0111i\u1ec1u v\u1ecb 621 l\u00e0 m\u00ec ch\u00ednh. M\u1ed9t v\u00e0i nghi\u00ean c\u1ee9u cho r\u1eb1ng m\u00ec ch\u00ednh c\u00f3 th\u1ec3 g\u00e2y ra \u0111au \u0111\u1ea7u, bu\u1ed3n n\u00f4n, tr\u1ea7m c\u1ea3m, c\u00e1u b\u1eb3n, \u0111au b\u1ee5ng. Ch\u1ea5t b\u1ea3o qu\u1ea3n 251 l\u00e0 natri nitrate, ch\u1ea5t n\u00e0y \u0111\u01b0\u1ee3c d\u00f9ng ph\u1ed5 bi\u1ebfn cho c\u00e1c s\u1ea3n ph\u1ea9m x\u00fac x\u00edch, th\u1ecbt x\u00f4ng kh\u00f3i, th\u1ecbt b\u00f2 kh\u00f4, v\u00e0 v\u1eabn c\u00f2n nhi\u1ec1u tranh c\u00e3i v\u1ec1 m\u1ee9c \u0111\u1ed9 an to\u00e0n c\u1ee7a nitrate trong th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n. Ngo\u00e0i ra, nh\u00ecn v\u00e0o c\u00e1i th\u00e0nh ph\u1ea7n c\u1ee7a x\u00fac x\u00edch th\u1ecbt l\u1ee3n n\u00e0y m\u1edbi th\u1ea5y khi \u0103n nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn, \u0111\u00f3ng g\u00f3i s\u1eb5n, ch\u00fang ta ch\u01b0a ch\u1eafc \u0111ang \u0103n th\u1ee9 m\u00e0 ch\u00fang ta ngh\u0129 l\u00e0 m\u00ecnh \u0111ang \u0103n.<\/p>\n

\"X\u00fac<\/a><\/p>\n

T\u00f3m l\u1ea1i, t\u1edb h\u1ea1n ch\u1ebf t\u1ed1i \u0111a c\u00f3 th\u1ec3 vi\u1ec7c \u0103n th\u1ef1c ph\u1ea9m tinh ch\u1ebf, \u0111\u00f3ng g\u00f3i, ch\u1ebf bi\u1ebfn s\u1eb5n v\u00e0 t\u1eadp trung mua th\u1ee9c \u0103n t\u01b0\u01a1i t\u1ef1 nhi\u00ean. Ch\u00fang ta c\u0169ng c\u1ea7n t\u1ea1o th\u00f3i quen \u0111\u1ecdc th\u00f4ng tin v\u1ec1 th\u00e0nh ph\u1ea7n v\u00e0 dinh d\u01b0\u1ee1ng tr\u00ean bao b\u00ec s\u1ea3n ph\u1ea9m. N\u1ebfu tr\u00ean bao b\u00ec nh\u1eefng th\u1ef1c ph\u1ea9m \u0111\u00f3ng g\u00f3i c\u00f3 nh\u1eefng ch\u1ea5t th\u00eam v\u00e0o m\u00e0 ch\u00fang ta ch\u1eb3ng bi\u1ebft l\u00e0 c\u00e1i g\u00ec th\u00ec t\u1ed1t nh\u1ea5t l\u00e0 kh\u00f4ng n\u00ean mua ch\u00fang.<\/p>\n

\u0102n \u0111a d\u1ea1ng<\/h3>\n

\u0102n \u0111a d\u1ea1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c cung c\u1ea5p m\u1ecdi vitamin v\u00e0 kho\u00e1ng ch\u1ea5t n\u00f3 c\u1ea7n. N\u1ebfu ch\u00fang ta ch\u1ec9 t\u1eadp trung \u0103n m\u1ed9t s\u1ed1 \u00edt th\u1ee9c \u0103n th\u00ec c\u00f3 kh\u1ea3 n\u0103ng c\u01a1 th\u1ec3 s\u1ebd b\u1ecb thi\u1ebfu m\u1ed9t hay m\u1ed9t v\u00e0i ch\u1ea5t dinh d\u01b0\u1ee1ng n\u00e0o \u0111\u00f3. V\u00ed d\u1ee5, c\u00f3 m\u1ed9t c\u00e2u n\u00f3i l\u00e0 \u0103n m\u1ed9t qu\u1ea3 t\u00e1o h\u00e0ng ng\u00e0y th\u00ec s\u1ebd kh\u00f4ng ph\u1ea3i \u0111\u1ebfn g\u1eb7p b\u00e1c s\u0129. T\u1edb kh\u00f4ng b\u00e0n c\u00e2u \u0111\u00f3 \u0111\u00fang hay sai nh\u01b0ng t\u00e1o kh\u00f4ng n\u00ean l\u00e0 lo\u1ea1i tr\u00e1i c\u00e2y duy nh\u1ea5t trong ch\u1ebf \u0111\u1ed9 \u0103n. T\u00e1o c\u00f3 r\u1ea5t \u00edt vitamin A, vitamin nh\u00f3m B v\u00e0 \u0111\u1ed3ng trong khi qu\u1ea3 xo\u00e0i l\u1ea1i c\u00f3 r\u1ea5t nhi\u1ec1u nh\u1eefng th\u1ee9 n\u00e0y. V\u00ed d\u1ee5 kh\u00e1c l\u00e0 vitamin B-12 kh\u00f4ng c\u00f3 trong rau c\u1ee7 qu\u1ea3 m\u00e0 ch\u1ec9 c\u00f3 trong th\u1ecbt, tr\u1ee9ng, h\u1ea3i s\u1ea3n. \u0102n \u0111a d\u1ea1ng c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch khi\u1ebfn vi\u1ec7c \u0103n u\u1ed1ng tr\u1edf n\u00ean ngon mi\u1ec7ng v\u00e0 th\u00fa v\u1ecb h\u01a1n.<\/p>\n

\u0102n v\u1eeba ph\u1ea3i<\/h3>\n

C\u00e2u c\u00e1i g\u00ec nhi\u1ec1u qu\u00e1 c\u0169ng ch\u01b0a ch\u1eafc l\u00e0 t\u1ed1t c\u0169ng c\u00f3 c\u00e1i \u0111\u00fang c\u1ee7a n\u00f3. L\u1ea5y h\u1ea1t h\u1ea1nh nh\u00e2n l\u00e0m v\u00ed d\u1ee5, r\u1ea5t gi\u00e0u dinh d\u01b0\u1ee1ng, th\u1ebf nh\u01b0ng 30g h\u1ea1t h\u1ea1nh nh\u00e2n n\u01b0\u1edbng (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng c\u1ee1 23 h\u1ea1t) c\u00f3 t\u1edbi 14.9g ch\u1ea5t b\u00e9o v\u00e0 chi\u1ebfm ph\u1ea7n l\u1edbn l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o \u0111\u00f3 l\u00e0 omega-6 acid b\u00e9o c\u00f2n omega-3 trong h\u1ea1nh nh\u00e2n r\u1ea5t \u00edt. Ch\u1ebf \u0111\u1ed9 \u0103n qu\u00e1 nhi\u1ec1u omega-6 s\u1ebd l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng omega-3 c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 v\u00e0 hai lo\u1ea1i omega n\u00e0y c\u1ea1nh tranh chung m\u1ed9t enzyme \u0111\u1ec3 ti\u00eau ho\u00e1. T\u1ef7 l\u1ec7 omega-6:omega-3 th\u1ea5p \u0111\u01b0\u1ee3c cho l\u00e0 c\u00f3 li\u00ean quan t\u1edbi vi\u1ec7c gi\u1ea3m kh\u1ea3 n\u0103ng b\u1ecb b\u1ec7nh tim, vi\u00eam kh\u1edbp, suy\u1ec5n [note]Artemis P. Simopoulos (2004), \u201cOmega-6\/Omega-3 Essential Fatty Acid Ratio and Chronic Diseases\u201d<\/a>[\/note].<\/p>\n

M\u1ed9t v\u00ed d\u1ee5 kh\u00e1c l\u00e0 quinoa (di\u00eam m\u1ea1ch) ch\u1ee9a r\u1ea5t nhi\u1ec1u s\u1eaft, magie, ph\u1ed1t pho, mangan, \u0111\u1ed3ng v\u00e0 k\u1ebdm nh\u01b0ng m\u1ed9t \u0111\u1ee3t khi t\u1edb \u0103n quinoa li\u00ean t\u1ee5c th\u00ec b\u1ecb ch\u01b0\u1edbng b\u1ee5ng, kh\u00f3 ch\u1ecbu.<\/p>\n

\u0102n nhi\u1ec1u rau c\u1ee7 qu\u1ea3<\/h3>\n
\"Rau<\/a>
Rau c\u1ee7 t\u01b0\u01a1i<\/figcaption><\/figure>\n

H\u1ed3i x\u01b0a t\u1edb c\u1ef1c k\u1ef3 gh\u00e9t \u0103n rau c\u1ee7 qu\u1ea3 v\u00e0 c\u1ef1c k\u1ef3 th\u00edch \u0103n th\u1ecbt, b\u1eefa \u0103n kh\u00f4ng th\u1ec3 kh\u00f4ng c\u00f3 m\u1ed9t m\u00f3n th\u1ecbt. B\u00e2y gi\u1edd th\u00ec t\u1edb quay ng\u01b0\u1ee3c 180 \u0111\u1ed9, \u0103n nhi\u1ec1u rau c\u1ee7 qu\u1ea3 v\u00e0 \u0103n th\u1ecbt v\u1eeba ph\u1ea3i, t\u1ea5t nhi\u00ean l\u1ef1a ch\u1ecdn \u0111\u00f3 l\u00e0 do t\u1edb c\u1ea3m th\u1ea5y kho\u1ebb h\u01a1n nh\u01b0ng c\u0169ng l\u00e0 v\u00ec c\u1ea3m th\u1ea5y b\u1eefa \u0103n nh\u01b0 v\u1eady ngon mi\u1ec7ng h\u01a1n r\u1ea5t nhi\u1ec1u. Ng\u00e0y x\u01b0a \u0103n m\u00e0 kh\u00f4ng c\u00f3 th\u1ecbt th\u1ea5y nh\u1ea1t mi\u1ec7ng nh\u01b0ng gi\u1edd t\u1edb c\u1ea3m nh\u1eadn rau c\u1ee7 c\u00f3 v\u1ecb ng\u1ecdt v\u00e0 m\u00f9i v\u1ecb ph\u1ee9c t\u1ea1p, bi\u1ebfn ho\u00e1 h\u01a1n th\u1ecbt nhi\u1ec1u.<\/p>\n

N\u1ebfu x\u00e9t v\u1ec1 h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng nh\u01b0 b\u00e0n \u1edf ph\u1ea7n tr\u00ean, rau c\u1ee7 qu\u1ea3 cho gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng cao h\u01a1n th\u1ecbt, \u0111\u1ed3ng th\u1eddi c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 \u00edt l\u01b0\u1ee3ng calorie, ch\u1ea5t b\u00e9o v\u00e0 cholesterol h\u01a1n. Nhi\u1ec1u nghi\u00ean c\u1ee9u ch\u1ec9 ra ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u rau c\u1ee7 qu\u1ea3 c\u00f3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c c\u00f3 c\u01a1 th\u1ec3 c\u00e2n \u0111\u1ed1i, huy\u1ebft \u00e1p \u1ed5n \u0111\u1ecbnh, gi\u1ea3m nguy c\u01a1 tim m\u1ea1ch, ti\u1ec3u \u0111\u01b0\u1eddng [note]Philip J Tuso (2013), \u201cNutritional Updates for Physicians: Plant-Based Diets\u201d<\/a>[\/note]. V\u00ec v\u1eady l\u1ef1a ch\u1ecdn c\u1ee7a t\u1edb l\u00e0 \u0103n nhi\u1ec1u rau c\u1ee7 qu\u1ea3, trong m\u1ed9t tu\u1ea7n \u0103n nhi\u1ec1u b\u1eefa h\u1ea3i s\u1ea3n, xen k\u1ebd v\u1edbi th\u1ecbt g\u00e0 v\u00e0 l\u1ee3n, c\u00f2n l\u1ea1i m\u1ed9t \u0111\u1ebfn hai b\u1eefa th\u1ecbt b\u00f2.<\/p>\n

K\u1ebft<\/h3>\n

\"Home<\/a><\/p>\n

\u0102n th\u1ee9c \u0103n t\u1ef1 nhi\u00ean, gi\u00e0u dinh d\u01b0\u1ee1ng v\u00e0 \u0111a d\u1ea1ng l\u00e0 vi\u1ec7c \u0111\u01a1n gi\u1ea3n nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh, v\u00e0 c\u0169ng l\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 tr\u00e1nh vi\u1ec7c t\u1ed1n ti\u1ec1n mua TPCN. \u1ede tr\u00ean l\u00e0 nh\u1eefng quan \u0111i\u1ec3m c\u1ee7a t\u1edb v\u1ec1 vi\u1ec7c \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 th\u1ef1c hi\u1ec7n nh\u1eefng \u0111i\u1ec1u \u0111\u00f3 l\u00e0 t\u1ef1 mua \u0111\u1ed3 n\u1ea5u \u0103n \u1edf nh\u00e0. \u0102n u\u1ed1ng l\u00e0nh m\u1ea1nh kh\u00f4ng h\u1ec1 kham kh\u1ed5, ki\u00eang khem c\u1ef1c kh\u1ed5 ch\u00fat n\u00e0o. Ch\u1ec9 sau m\u1ed9t hai tu\u1ea7n h\u1ea1n ch\u1ebf ho\u1eb7c lo\u1ea1i b\u1ecf nh\u1eefng th\u1ef1c ph\u1ea9m ngh\u00e8o dinh d\u01b0\u1ee1ng kh\u1ecfi th\u1ef1c \u0111\u01a1n, v\u1ecb gi\u00e1c c\u1ee7a b\u1ea1n s\u1ebd c\u00e2n b\u1eb1ng tr\u1edf l\u1ea1i v\u00e0 b\u1ea1n s\u1ebd kh\u00f4ng c\u00f2n th\u1ea5y \u0103n nh\u1eefng th\u1ee9 \u0111\u1ed3 \u0103n v\u1eb7t, \u0111\u1ed3 tinh ch\u1ebf \u0111\u00f3ng g\u00f3i s\u1eb5n h\u1ea5p d\u1eabn n\u1eefa.<\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3 th\u00ec \u0103n u\u1ed1ng c\u0169ng c\u1ea7n ph\u1ea3i vui, n\u00ean t\u1edb ngh\u0129 kh\u00f4ng c\u1ea7n ph\u1ea3i c\u1ef1c \u0111oan qu\u00e1, mi\u1ec5n l\u00e0 b\u1ea3o \u0111\u1ea3m th\u1ee9c \u0103n t\u1ef1 nhi\u00ean chi\u1ebfm t\u1ef7 tr\u1ecdng l\u1edbn trong ch\u1ebf \u0111\u1ed9 \u0103n. V\u00ed d\u1ee5 th\u1ec9nh tho\u1ea3ng \u0111i h\u1ecdc, \u0111i l\u00e0m v\u1ec1 mu\u1ed9n \u0103n ngo\u00e0i m\u1ed9t b\u1eefa c\u0169ng kh\u00f4ng sao, hay sinh nh\u1eadt th\u00ec \u0103n b\u00e1nh kem, t\u1ee5 t\u1eadp b\u1ea1n b\u00e8 \u0103n m\u1ed9t \u00edt snack c\u0169ng kh\u00f4ng c\u00f3 v\u1ea5n \u0111\u1ec1 g\u00ec to t\u00e1t. \u00a0Sau b\u00e0i vi\u1ebft n\u00e0y, t\u1edb s\u1ebd c\u00f3 c\u00e1c b\u00e0i vi\u1ebft v\u1ec1 c\u00e1c lo\u1ea1i vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 c\u00e1c th\u1ee9c \u0103n t\u1ef1 nhi\u00ean ch\u1ee9a ch\u00fang.<\/p>\n

<\/p>\n<\/body>","protected":false},"excerpt":{"rendered":"

Trong b\u00e0i vi\u1ebft v\u1ec1 th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng (TPCN), t\u1edb c\u00f3 \u0111\u1ec1 c\u1eadp l\u00e0 TPCN kh\u00f4ng th\u1ec3 thay th\u1ebf cho ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng phong ph\u00fa, \u0111a d\u1ea1ng. M\u1edbi ch\u1ec9 kho\u1ea3ng hai n\u0103m tr\u1edf v\u1ec1 tr\u01b0\u1edbc, t\u1edb ch\u1eb3ng coi tr\u1ecdng vi\u1ec7c \u0103n u\u1ed1ng l\u1eafm, kh\u00f4ng coi \u0103n u\u1ed1ng c\u00f3 th\u1ec3 tr\u1ef1c ti\u1ebfp \u1ea3nh h\u01b0\u1edfng t\u1edbi […]<\/p>\n","protected":false},"author":1,"featured_media":112,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[23],"tags":[12,21,20,83,18,13,19],"class_list":["post-98","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-an-uong-lanh-manh","tag-che-do-an-va-da","tag-che-do-an-va-suc-khoe","tag-dinh-duong","tag-ngu-coc-tho","tag-thuc-an-tu-nhien","tag-whole-grains"],"yoast_head":"\nC\u1ea3i thi\u1ec7n m\u1ed1i quan h\u1ec7 gi\u1eefa \u0111\u1ed3 \u0103n v\u00e0 c\u01a1 th\u1ec3 - 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