Ngo\u00e0i vi\u1ec7c tr\u00e1nh d\u00f9ng th\u1ee9c \u0103n ng\u1ecdt, gi\u1ea3m tinh b\u1ed9t, c\u00f3 m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m ngon l\u00e0nh gi\u00fap \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng nguy hi\u1ec3m c\u1ee7a vi\u1ec7c t\u0103ng \u0111\u1ed9t bi\u1ebfn hay gi\u1ea3m \u0111\u1ed9t ng\u1ed9t, \u0111\u1ed3ng th\u1eddi duy tr\u00ec m\u1ee9c n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh.<\/p>\n
She Finds trao \u0111\u1ed5i v\u1edbi Joanna Wen, hu\u1ea5n luy\u1ec7n vi\u00ean s\u1ee9c kh\u1ecfe v\u00e0 l\u00e0 ng\u01b0\u1eddi s\u00e1ng l\u1eadp Spices & Greens; Ti\u1ebfn S\u0129 Kevin Huffman, gi\u00e1m \u0111\u1ed1c \u0111i\u1ec1u h\u00e0nh c\u1ee7a On the Rocks Climbing Gym; Krutika Nanavati, RDN; Ti\u1ebfn S\u0129 Sarah Bonza; v\u00e0 Lisa Andrews, chuy\u00ean gia dinh d\u01b0\u1ee1ng t\u1ea1i BodybuildingReviews.<\/p>\n
C\u00e1c chuy\u00ean gia cho bi\u1ebft m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m r\u1ea5t t\u1ed1t cho nh\u1eefng ai mu\u1ed1n duy tr\u00ec m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh.<\/p>\n
1.Sinh t\u1ed1 qu\u1ea3 m\u1ecdng v\u00e0 qu\u1ea3 b\u01a1
\nSinh t\u1ed1 n\u00e0y th\u01b0\u1eddng k\u1ebft h\u1ee3p c\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a nh\u01b0 d\u00e2u t\u00e2y, vi\u1ec7t qu\u1ea5t ho\u1eb7c m\u00e2m x\u00f4i v\u1edbi b\u01a1 b\u00e9o ng\u1eady v\u00e0 m\u1ed9t ch\u1ea5t l\u1ecfng nh\u01b0 s\u1eefa h\u1ea1nh nh\u00e2n ho\u1eb7c n\u01b0\u1edbc d\u1eeba. Qu\u1ea3 m\u1ecdng \u00edt \u0111\u01b0\u1eddng v\u00e0 nhi\u1ec1u ch\u1ea5t x\u01a1, nhi\u1ec1u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, gi\u00fap l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh h\u1ea5p th\u1ee5 \u0111\u01b0\u1eddng v\u00e0o m\u00e1u v\u00e0 th\u00fac \u0111\u1ea9y l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u \u1ed5n \u0111\u1ecbnh. Qu\u1ea3 b\u01a1 b\u1ed5 sung ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 k\u1ebft c\u1ea5u kem, g\u00f3p ph\u1ea7n \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u.<\/p>\n
2.Qu\u1ea3 k\u1ef7 t\u1eed
\nQu\u1ea3 k\u1ef7 t\u1eed, th\u01b0\u1eddng \u0111\u01b0\u1ee3c ca ng\u1ee3i l\u00e0 si\u00eau th\u1ef1c ph\u1ea9m, c\u00f3 th\u1ec3 \u0111\u00f3ng vai tr\u00f2 c\u00f3 l\u1ee3i trong vi\u1ec7c ki\u1ec3m so\u00e1t c\u01a1n th\u00e8m \u0103n v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n. Nh\u1eefng qu\u1ea3 m\u1ecdng nh\u1ecf, m\u00e0u \u0111\u1ecf n\u00e0y r\u1ea5t gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t.<\/p>\n
Wen cho bi\u1ebft, \u201cNh\u1eefng lo\u1ea1i qu\u1ea3 m\u1ecdng gi\u00e0u dinh d\u01b0\u1ee1ng n\u00e0y tr\u1edf th\u00e0nh l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 th\u1ecfa m\u00e3n c\u01a1n th\u00e8m \u0111\u1ed3 ng\u1ecdt m\u00e0 kh\u00f4ng l\u00e0m ch\u1ec7ch h\u01b0\u1edbng n\u1ed7 l\u1ef1c gi\u1ea3m c\u00e2n.<\/p>\n
C\u00e2y k\u1ef7 t\u1eed. (H\u00ecnh minh h\u1ecda: Zhang Yuan\/VCG via Getty Images)<\/p>\n
3.S\u1eefa chua Hy L\u1ea1p<\/p>\n
S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa protein v\u00e0 ch\u1ea5t b\u00e9o trong s\u1eefa chua Hy L\u1ea1p l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a v\u00e0 h\u1ea5p th\u1ee5 carbohydrate, d\u1eabn \u0111\u1ebfn vi\u1ec7c gi\u1ea3i ph\u00f3ng glucose d\u1ea7n d\u1ea7n v\u00e0o m\u00e1u. S\u1ef1 gi\u1ea3i ph\u00f3ng \u1ed5n \u0111\u1ecbnh n\u00e0y gi\u00fap tr\u00e1nh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng \u0111\u1ed9t bi\u1ebfn, h\u1ed7 tr\u1ee3 m\u1ee9c n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh. Ngo\u00e0i ra, h\u00e0m l\u01b0\u1ee3ng protein th\u00fac \u0111\u1ea9y c\u1ea3m gi\u00e1c no v\u00e0 th\u1ecfa m\u00e3n, c\u00f3 l\u1ee3i cho vi\u1ec7c gi\u1ea3m c\u00e2n b\u1eb1ng c\u00e1ch h\u1ea1n ch\u1ebf \u0103n v\u1eb7t kh\u00f4ng c\u1ea7n thi\u1ebft. \u0110i\u1ec1u c\u1ea7n thi\u1ebft l\u00e0 ph\u1ea3i ch\u1ecdn lo\u1ea1i s\u1eefa chua nguy\u00ean ch\u1ea5t, kh\u00f4ng \u0111\u01b0\u1eddng \u0111\u1ec3 gi\u1ea3m thi\u1ec3u l\u01b0\u1ee3ng \u0111\u01b0\u1eddng b\u1ed5 sung,\u201d Nanavati nh\u1ea5n m\u1ea1nh.<\/p>\n
4.Qu\u1ea3 \u00f3c ch\u00f3
\nQu\u1ea3 \u00f3c ch\u00f3 ch\u1ee9a nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu, bao g\u1ed3m vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, cung c\u1ea5p magi\u00ea, r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a glucose, c\u0169ng nh\u01b0 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng kh\u00e1c h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Qu\u1ea3 \u00f3c ch\u00f3 c\u0169ng gi\u00e0u ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111a. Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh c\u00f3 th\u1ec3 l\u00e0m t\u0103ng c\u1ea3m gi\u00e1c no, gi\u1ea3m c\u01a1n \u0111\u00f3i v\u00e0 ng\u0103n ng\u1eeba \u0103n qu\u00e1 nhi\u1ec1u. Vi\u1ec7c b\u1ed5 sung ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y no v\u00e0 th\u1ecfa m\u00e3n, c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n. \u201cQu\u1ea3 \u00f3c ch\u00f3 c\u00f2n c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng n\u1ed9i m\u00f4 v\u00e0 gi\u1ea3m vi\u00eam,\u201d Ti\u1ebfn S\u0129 Bonza cho bi\u1ebft.<\/p>\n
5.H\u1ea1t \u0111i\u1ec1u
\nH\u1ea1t \u0111i\u1ec1u l\u00e0 ngu\u1ed3n cung c\u1ea5p magi\u00ea t\u1ed1t, m\u1ed9t kho\u00e1ng ch\u1ea5t \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a glucose v\u00e0 \u0111\u1ed9 nh\u1ea1y insulin. L\u01b0\u1ee3ng magi\u00ea \u0111\u1ea7y \u0111\u1ee7 c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 gi\u1ea3m nguy c\u01a1 kh\u00e1ng insulin. H\u1ea1t \u0111i\u1ec1u c\u0169ng r\u1ea5t b\u1ed5 d\u01b0\u1ee1ng v\u00e0 c\u00f3 th\u1ec3 \u0103n v\u1eeba ph\u1ea3i nh\u01b0 m\u1ed9t m\u00f3n \u0103n nh\u1eb9. M\u1ed9t kh\u1ea9u ph\u1ea7n \u0103n th\u00f4ng th\u01b0\u1eddng l\u00e0 kho\u1ea3ng 1 ounce (kho\u1ea3ng 18 h\u1ea1t \u0111i\u1ec1u), c\u00f3 th\u1ec3 cung c\u1ea5p m\u1ed9t m\u00f3n \u0103n nh\u1eb9 b\u1ed5 d\u01b0\u1ee1ng m\u00e0 kh\u00f4ng ch\u1ee9a qu\u00e1 nhi\u1ec1u calo.<\/p>\n
6.Ngh\u1ec7
\nCurcumin, h\u1ee3p ch\u1ea5t ho\u1ea1t t\u00ednh trong ngh\u1ec7, c\u00f3 \u0111\u1eb7c t\u00ednh ch\u1ed1ng vi\u00eam v\u00e0 ch\u1ed1ng oxy h\u00f3a c\u00f3 th\u1ec3 th\u00fac \u0111\u1ea9y s\u1ee9c kh\u1ecfe trao \u0111\u1ed5i ch\u1ea5t. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y curcumin c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng trao \u0111\u1ed5i ch\u1ea5t b\u1eb1ng c\u00e1ch t\u0103ng c\u01b0\u1eddng ph\u00e2n h\u1ee7y ch\u1ea5t b\u00e9o v\u00e0 gi\u1ea3m s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a m\u00f4 m\u1ee1. H\u01a1n n\u1eefa, ngh\u1ec7 \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u.\u00a0Ngh\u1ec7 c\u00f3 ch\u1ee9a curcumin, \u0111\u01b0\u1ee3c ph\u00e1t hi\u1ec7n c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m vi\u00eam v\u00e0 stress oxy h\u00f3a, t\u1ed5n th\u01b0\u01a1ng t\u1ebf b\u00e0o.<\/p>\n
C\u1ee7 ngh\u1ec7. (H\u00ecnh: Soumyabrata Roy\/NurPhoto via Getty Images)<\/p>\n
7.Qu\u1ebf<\/p>\n
Qu\u1ebf, m\u1ed9t lo\u1ea1i gia v\u1ecb th\u01a1m, t\u1eeb l\u00e2u \u0111\u00e3 \u0111\u01b0\u1ee3c t\u00f4n s\u00f9ng v\u00ec \u0111\u1eb7c t\u00ednh d\u01b0\u1ee3c li\u1ec7u c\u1ee7a n\u00f3. Nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho th\u1ea5y qu\u1ebf c\u00f3 th\u1ec3 \u0111\u00f3ng vai tr\u00f2 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n b\u1eb1ng c\u00e1ch \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. Qu\u1ebf c\u00f3 th\u1ec3 gi\u00fap ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00ec n\u00f3 t\u0103ng c\u01b0\u1eddng bi\u1ec3u hi\u1ec7n c\u1ee7a c\u00e1c protein \u0111i\u1ec1u ch\u1ec9nh qu\u00e1 tr\u00ecnh v\u1eadn chuy\u1ec3n glucose, t\u00edn hi\u1ec7u insulin v\u00e0 \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng cholesterol v\u00e0 lipid trong m\u00e1u cao. M\u1ed9t ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p c\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y 3 gam qu\u1ebf m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n. C\u00f4 \u1ea5y c\u0169ng n\u00f3i th\u00eam r\u1eb1ng n\u00f3 h\u1eefu \u00edch cho nh\u1eefng ph\u1ee5 n\u1eef b\u1ecb kh\u00e1ng insulin v\u00e0 PCOS (h\u1ed9i ch\u1ee9ng bu\u1ed3ng tr\u1ee9ng \u0111a nang).<\/p>\n
(theo She Finds)<\/p>\n
The post \u0102n g\u00ec \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft?<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" Ngo\u00e0i vi\u1ec7c tr\u00e1nh d\u00f9ng th\u1ee9c \u0103n ng\u1ecdt, gi\u1ea3m tinh b\u1ed9t, c\u00f3 m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m ngon l\u00e0nh gi\u00fap \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u, ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng nguy hi\u1ec3m c\u1ee7a vi\u1ec7c t\u0103ng \u0111\u1ed9t bi\u1ebfn hay gi\u1ea3m \u0111\u1ed9t ng\u1ed9t, \u0111\u1ed3ng th\u1eddi duy tr\u00ec m\u1ee9c n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh. She Finds trao \u0111\u1ed5i v\u1edbi Joanna …<\/p>","protected":false},"author":0,"featured_media":52357,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[82,43],"tags":[],"class_list":["post-52356","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-society","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/52356","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=52356"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/52356\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media\/52357"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=52356"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=52356"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=52356"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}