{"id":11179,"date":"2021-04-22T20:25:30","date_gmt":"2021-04-22T13:25:30","guid":{"rendered":"http:\/\/tamhoc.org\/2021\/04\/22\/nhung-hieu-lam-nguy-hiem-ve-viec-an-kieng\/"},"modified":"2021-04-22T20:25:30","modified_gmt":"2021-04-22T13:25:30","slug":"nhung-hieu-lam-nguy-hiem-ve-viec-an-kieng","status":"publish","type":"post","link":"https:\/\/tamhoc.org\/trang-chu\/2021\/04\/22\/nhung-hieu-lam-nguy-hiem-ve-viec-an-kieng\/","title":{"rendered":"Nh\u1eefng hi\u1ec3u l\u1ea7m nguy hi\u1ec3m v\u1ec1 vi\u1ec7c \u0103n ki\u00eang"},"content":{"rendered":"

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\u0102n ki\u00eang \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed1i quan t\u00e2m c\u1ee7a nhi\u1ec1u \u0111\u1ed1i t\u01b0\u1ee3ng kh\u00e1c nhau. C\u00f3 nh\u1eefng ng\u01b0\u1eddi \u0103n ki\u00eang \u0111\u1ec3 gi\u1eef d\u00e1ng v\u00f3c c\u00e2n \u0111\u1ed1i. C\u00f3 nh\u1eefng ng\u01b0\u1eddi \u0103n ki\u00eang \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 m\u1eafc nh\u1eefng ch\u1ee9ng b\u1ec7nh n\u00e0o \u0111\u00f3 nh\u01b0: b\u00e9o ph\u00ec, huy\u1ebft \u00e1p cao, m\u00e1u nhi\u1ec5m m\u1ee1,\u2026<\/p>\n

C\u00f3 nh\u1eefng ng\u01b0\u1eddi \u0103n ki\u00eang do \u0111\u00f2i h\u1ecfi c\u1ee7a li\u1ec7u tr\u00ecnh ch\u1eefa b\u1ec7nh. C\u00f3 qu\u00e1 nhi\u1ec1u th\u00f4ng tin v\u1ec1 c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang kh\u00e1c nhau, ch\u1ebf \u0111\u1ed9 n\u00e0o c\u0169ng \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 nh\u01b0 mong mu\u1ed1n. Nh\u01b0ng th\u1ef1c ra, c\u00f3 r\u1ea5t nhi\u1ec1u \u0111i\u1ec1u ch\u00fang ta hi\u1ec3u sai v\u1ec1 vi\u1ec7c \u0103n ki\u00eang. H\u00e3y c\u00f9ng th\u00e1o g\u1ee1 nh\u1eefng hi\u1ec3u l\u1ea7m n\u00e0y tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u th\u1ef1c hi\u1ec7n m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang nh\u00e9.<\/p>\n

1. Kh\u00f4ng \u0103n tr\u1ee9ng v\u00ec tr\u1ee9ng l\u00e0m t\u0103ng h\u00e0m l\u01b0\u01a1ng cholesterol<\/h2>\n

Th\u1ef1c ra, tr\u1ee9ng r\u1ea5t c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe. \u0102n m\u1ed9t qu\u1ea3 tr\u1ee9ng m\u1ed7i ng\u00e0y s\u1ebd cung c\u1ea5p cho c\u01a1 th\u1ec3 nhi\u1ec1u lo\u1ea1i d\u01b0\u1ee1ng ch\u1ea5t kh\u00e1c nhau nh\u01b0 k\u1ebdm, protein, vitamin A, B, D, canxi, s\u1eaft, ph\u1ed1t-pho, choline v\u00e0 lutein. L\u01b0\u1ee3ng cholesterol trong 1 qu\u1ea3 tr\u1ee9ng l\u00e0 200mg nh\u01b0ng c\u00f3 h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o ho\u00e0 nhi\u1ec1u h\u01a1n ch\u1ea5t b\u00e9o b\u00e3o ho\u00e0 v\u00e0 ch\u1ec9 cung c\u1ea5p c\u00f3 70 calo. Gi\u1edbi h\u1ea1n n\u00e0y ho\u00e0n to\u00e0n trong ph\u1ea1m vi c\u01a1 th\u1ec3 ch\u1ea5p nh\u1eadn. Nghi\u00ean c\u1ee9u \u0111\u00e3 kh\u1eb3ng \u0111\u1ecbnh r\u1eb1ng \u1edf ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh tr\u01b0\u1edfng th\u00e0nh \u0103n 7 qu\u1ea3 tr\u1ee9ng m\u1ed9t tu\u1ea7n c\u0169ng kh\u00f4ng l\u00e0m t\u0103ng nguy c\u01a1 tim m\u1ea1ch m\u00e0 l\u1ea1i c\u00f3 th\u1ec3 cung c\u1ea5p m\u1ed9t l\u01b0\u1ee3ng l\u1edbn c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u00eat cho c\u01a1 th\u1ec3.<\/p>\n

\"Nh\u1eefng<\/p>\n

\u0102n m\u1ed9t qu\u1ea3 tr\u1ee9ng m\u1ed7i ng\u00e0y s\u1ebd cung c\u1ea5p cho c\u01a1 th\u1ec3 nhi\u1ec1u lo\u1ea1i d\u01b0\u1ee1ng ch\u1ea5t kh\u00e1c nhau nh\u01b0 k\u1ebdm, protein, vitamin A, B, D, canxi, s\u1eaft, ph\u1ed1t-pho, choline v\u00e0 lutein.<\/p>\n

2. \u0102n tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp th\u1ec3 d\u1ee5c th\u00ec s\u1ebd l\u00e0m t\u1ed1n c\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c<\/h2>\n

Th\u1ef1c t\u1ebf l\u00e0 vi\u1ec7c \u0103n tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp th\u1ec3 d\u1ee5c l\u00e0 r\u1ea5t quan tr\u1ecdng. Tr\u01b0\u1edbc gi\u1edd t\u1eadp, ch\u00fang ta \u0103n \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 \u0111\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp, \u0111\u1ed3ng th\u1eddi c\u00f3 \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t cho vi\u1ec7c t\u1ea1o c\u01a1 b\u1eafp. Sau khi t\u1eadp, ch\u00fang ta \u0103n \u0111\u1ec3 l\u1ea5y l\u1ea1i n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3, b\u00f9 l\u1ea1i nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t \u0111\u00e3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong b\u00e0i t\u1eadp. H\u00e3y \u0103n m\u1ed9t b\u1eefa v\u1edbi nhi\u1ec1u carbohydrate v\u00e0 protein kho\u1ea3ng 1 gi\u1edd tr\u01b0\u1edbc khi t\u1eadp. C\u00f2n sau khi t\u1eadp kho\u1ea3ng m\u1ed9t gi\u1edd, h\u00e3y \u0103n m\u1ed9t b\u1eefa v\u1edbi nhi\u1ec1u vitamin, carbohydrate, protein v\u00e0 u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc.<\/p>\n

3. V\u1edbi ng\u01b0\u1eddi b\u1ecb b\u1ec7nh t\u0103ng huy\u1ebft \u00e1p, ch\u1ec9 \u0111\u01b0\u1ee3c \u0103n \u0111\u1ed3 \u0103n nh\u1ea1t, kh\u00f4ng gia v\u1ecb.<\/h2>\n

Th\u1ef1c ra, ch\u1ec9 c\u1ea7n h\u1ea1n ch\u1ebf l\u01b0\u1ee3ng mu\u1ed1i \u0103n v\u00e0 \u0111\u1ea3m b\u1ea3o m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, kh\u00f4ng stress l\u00e0 \u0111\u01b0\u1ee3c. Nh\u1eefng ng\u01b0\u1eddi b\u1ecb t\u0103ng huy\u1ebft \u00e1p v\u1eabn c\u00f3 th\u1ec3 \u0103n nh\u1eefng m\u00f3n \u0103n nhi\u1ec1u gia v\u1ecb, th\u01a1m ngon. Nh\u01b0ng h\u00e3y c\u1ed1 g\u1eafng cho th\u00eam nhi\u1ec1u rau c\u1ee7 v\u00e0o c\u00e1c m\u00f3n \u0103n, n\u00ean ch\u1ecdn nh\u1eefng m\u00f3n ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1, nhi\u1ec1u axit b\u00e9o omega 3 v\u00e0 canxi.<\/p>\n

4. U\u1ed1ng n\u01b0\u1edbc trong b\u1eefa \u0103n gi\u00fap ti\u00eau h\u00f3a nhanh h\u01a1n<\/h2>\n

S\u1ef1 th\u1eadt l\u00e0 khi ch\u00fang ta u\u1ed1ng n\u01b0\u1edbc trong b\u1eefa \u0103n, n\u01b0\u1edbc s\u1ebd xu\u1ed1ng d\u1ea1 d\u00e0y tr\u01b0\u1edbc nh\u1eefng m\u00f3n \u0103n, do v\u1eady, n\u01b0\u1edbc l\u00e0m lo\u00e3ng v\u00e0 l\u00e0m tr\u00f4i nh\u1eefng enzymes ti\u00eau h\u00f3a trong d\u1ea1 d\u00e0y, khi\u1ebfn cho qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a th\u1ee9c \u0103n g\u1eb7p kh\u00f3 kh\u0103n h\u01a1n. Nh\u1eefng lo\u1ea1i n\u01b0\u1edbc u\u1ed1ng kh\u00e1c nh\u01b0 cafe, tr\u00e0, soda c\u0169ng l\u00e0m h\u1ea1n ch\u1ebf s\u1ef1 ti\u1ebft ra d\u1ecbch ti\u00eau h\u00f3a. C\u00f2n nh\u1eefng lo\u1ea1i n\u01b0\u1edbc tr\u00e1i c\u00e2y th\u00ec l\u00e0m c\u1ea3n tr\u1edf s\u1ef1 ti\u00eau h\u00f3a tinh b\u1ed9t, sinh ra nhi\u1ec1u kh\u00ed v\u00e0 l\u00ean men. T\u1ed1t nh\u1ea5t l\u00e0 ch\u1ec9 n\u00ean u\u1ed1ng n\u01b0\u1edbc tr\u01b0\u1edbc ho\u1eb7c sau b\u1eefa \u0103n 1 gi\u1edd \u0111\u1ed3ng h\u1ed3.<\/p>\n

5. N\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n th\u00ec ph\u1ea3i nh\u1ecbn \u0111\u00f3i<\/h2>\n

Th\u1ef1c ra, \u0103n u\u1ed1ng khoa h\u1ecdc v\u00e0 \u0111\u00fang c\u00e1ch quan tr\u1ecdng h\u01a1n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n so v\u1edbi vi\u1ec7c nh\u1ecbn \u0111\u00f3i. H\u00e3y \u0103n nh\u1eefng th\u1ef1c ph\u1ea9m m\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t \u0111\u1ed3ng th\u1eddi h\u1ea1n ch\u1ebf s\u1ef1 th\u00e8m \u0103n. H\u00e3y cho th\u00eam \u1edbt v\u00e0o c\u00e1c m\u00f3n \u0103n \u0111\u1ec3 gi\u00fap \u0111\u1ed1t ch\u00e1y calo sau b\u1eefa \u0103n. D\u1ea7u olive c\u0169ng l\u00e0m gi\u1ea3m s\u1ef1 th\u00e8m \u0103n, c\u00f2n g\u1eebng th\u00ec t\u0103ng c\u01b0\u1eddng s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t v\u00e0 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a.<\/p>\n

6. \u0102n c\u01a1m l\u00e0 kh\u00f4ng t\u1ed1t<\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi quan ni\u1ec7m r\u1eb1ng kh\u00f4ng n\u00ean \u0103n c\u01a1m v\u00ec c\u01a1m kh\u00f4ng c\u00f3 nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t. \u0110\u00fang l\u00e0 c\u01a1m th\u00ec th\u00edch h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n l\u00ean c\u00e2n h\u01a1n l\u00e0 gi\u1ea3m c\u00e2n. Nh\u01b0ng ch\u00fang ta c\u0169ng kh\u00f4ng c\u1ea7n ph\u1ea3i h\u1ea1n ch\u1ebf \u0103n c\u01a1m, mi\u1ec5n l\u00e0 \u0103n h\u1ee3p l\u00fd. Ngo\u00e0i c\u01a1m, h\u00e3y \u0103n th\u00eam nh\u1eefng ngu\u1ed3n cung c\u1ea5p tinh b\u1ed9t kh\u00e1c nh\u01b0 g\u1ea1o l\u1ee9t, m\u00ec,\u2026<\/p>\n

\"Nh\u1eefng<\/p>\n

7. D\u00f9ng d\u1ea7u olive \u0111\u1ec3 n\u1ea5u n\u01b0\u1edbng l\u00e0 t\u1ed1t nh\u1ea5t<\/h2>\n

D\u1ea7u olive r\u1ea5t c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe nh\u01b0ng kh\u00f4ng ph\u1ea3i l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t \u0111\u1ec3 n\u1ea5u n\u01b0\u1edbng. D\u1ea7u olive c\u00f3 \u0111i\u1ec3m s\u00f4i th\u1ea5p, n\u00ean \u1edf nhi\u1ec7t \u0111\u1ed9 th\u1ea5p, n\u00f3 \u0111\u00e3 b\u1eaft \u0111\u1ea7u bay h\u01a1i, sinh ra nhi\u1ec1u h\u00f3a ch\u1ea5t kh\u00f4ng c\u00f3 l\u1ee3i. Ngh\u0129a l\u00e0 khi ch\u00fang ta d\u00f9ng d\u1ea7u olive \u0111\u1ec3 chi\u00ean th\u1ef1c ph\u1ea9m, d\u1ea7u olive s\u1ebd nhanh b\u1ecb s\u00f4i v\u00e0 m\u1ea5t \u0111i c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ee7a n\u00f3. D\u1ea7u olive ch\u1ec9 th\u00edch h\u1ee3p \u0111\u1ec3 l\u00e0m c\u00e1c m\u00f3n nh\u01b0 salad. \u0110\u1ec3 chi\u00ean, x\u00e0o, h\u00e3y c\u00f9ng nh\u1eefng lo\u1ea1i d\u1ea7u c\u00f3 \u0111i\u1ec3m s\u00f4i \u1edf nhi\u1ec7t \u0111\u1ed9 cao h\u01a1n nh\u01b0 d\u1ea7u h\u01b0\u1edbng d\u01b0\u01a1ng.<\/p>\n

8. U\u1ed1ng r\u01b0\u1ee3u kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe<\/h2>\n

Ch\u00ednh x\u00e1c h\u01a1n ph\u1ea3i l\u00e0: u\u1ed1ng qu\u00e1 nhi\u1ec1u r\u01b0\u1ee3u kh\u00f4ng t\u1ed1t cho s\u1ee9c kh\u1ecfe. Nh\u01b0ng khi u\u1ed1ng v\u1edbi l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i th\u00ec r\u01b0\u1ee3u l\u1ea1i c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch. C\u00e1c ch\u1ea5t flavonoids c\u00f3 trong r\u01b0\u1ee3u vang gi\u00fap l\u00e0m gi\u1ea3m nguy c\u01a1 c\u00e1c b\u1ec7nh tim m\u1ea1ch b\u1eb1ng c\u00e1ch h\u1ea1n ch\u1ebf s\u1ef1 t\u00edch t\u1ee5 cholesterol. M\u1ed9t ly r\u01b0\u1ee3u vang m\u1ed7i ng\u00e0y s\u1ebd l\u00e0m t\u0103ng c\u01b0\u1eddng sinh l\u1ef1c cho ph\u1ee5 n\u1eef. \u0110\u1ed3ng th\u1eddi, m\u1ed7i ng\u00e0y 1 ly bia c\u0169ng l\u00e0m gi\u1ea3m nguy c\u01a1 \u0111\u1ed9t qu\u1ef5.<\/p>\n

\"Nh\u1eefng<\/p>\n

9. \u0102n nhi\u1ec1u protein l\u00fac n\u00e0o c\u0169ng t\u1ed1t<\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi c\u1ea7n gi\u1ea3m c\u00e2n \u0111\u00e3 l\u1ef1a ch\u1ecdn ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u protein. Nh\u01b0ng ch\u1ebf \u0111\u1ed9 \u0103n n\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p \u0111\u1ec3 \u0103n l\u00e2u d\u00e0i. T\u1ed1t nh\u1ea5t l\u00e0 h\u00e3y \u0103n m\u1ed9t ch\u1ebf \u0111\u1ed9 v\u1edbi dinh d\u01b0\u1ee1ng c\u00e2n b\u1eb1ng. \u0102n qu\u00e1 nhi\u1ec1u protein s\u1ebd l\u00e0m t\u0103ng l\u01b0\u1ee3ng cholesterol v\u00e0 g\u00e2y nhi\u1ec1u \u00e1p l\u1ef1c cho th\u1eadn.<\/p>\n

Dinh d\u01b0\u1ee1ng l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a cu\u1ed9c s\u1ed1ng. H\u00e3y hi\u1ec3u \u0111\u00fang v\u1ec1 nh\u1eefng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng. Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng.<\/p>\n

Lily @ Khoa h\u1ecdc 247.,\u00a0Bi\u00ean so\u1ea1n<\/em><\/p>\n<\/p><\/div>\n

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[ad_1] \u0102n ki\u00eang \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed1i quan t\u00e2m c\u1ee7a nhi\u1ec1u \u0111\u1ed1i t\u01b0\u1ee3ng kh\u00e1c nhau. C\u00f3 nh\u1eefng ng\u01b0\u1eddi \u0103n ki\u00eang \u0111\u1ec3 gi\u1eef d\u00e1ng v\u00f3c c\u00e2n \u0111\u1ed1i. C\u00f3 nh\u1eefng\u2026<\/p>\n","protected":false},"author":1,"featured_media":11180,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[201],"tags":[],"td_series":[],"class_list":["post-11179","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-an-uong-duong-sinh"],"_links":{"self":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/posts\/11179","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/comments?post=11179"}],"version-history":[{"count":0,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/posts\/11179\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/media\/11180"}],"wp:attachment":[{"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/media?parent=11179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/categories?post=11179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/tags?post=11179"},{"taxonomy":"td_series","embeddable":true,"href":"https:\/\/tamhoc.org\/trang-chu\/wp-json\/wp\/v2\/td_series?post=11179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}