L\u00e0 gi\u00e1m \u0111\u1ed1c khoa Dinh D\u01b0\u1ee1ng, L\u1ed1i S\u1ed1ng v\u00e0 T\u00e2m Th\u1ea7n Chuy\u1ec3n H\u00f3a t\u1ea1i Harvard University, B\u00e1c S\u0129 Uma Naidoo gi\u00fap b\u1ec7nh nh\u00e2n gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng r\u1ed1i lo\u1ea1n t\u00e2m tr\u1ea1ng, gi\u1ea3m c\u0103ng th\u1eb3ng, t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng v\u00e0 l\u00e0m gi\u1ea3m suy gi\u1ea3m nh\u1eadn th\u1ee9c khi h\u1ecd c\u1eaft gi\u1ea3m th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn kh\u1ecfi kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh v\u00e0 thay th\u1ebf b\u1eb1ng c\u00e1c lo\u1ea1i th\u1ee9c \u0103n ch\u01b0a qua ch\u1ebf bi\u1ebfn, gi\u00e0u dinh d\u01b0\u1ee1ng.<\/p>\n
C\u00e1c c\u00f4ng ngh\u1ec7 ti\u00ean ti\u1ebfn trong s\u1ea3n xu\u1ea5t th\u1ef1c ph\u1ea9m cho ph\u00e9p ngu\u1ed3n cung th\u1ee9c \u0103n c\u1ee7a ch\u00fang ta \u0111\u00e1p \u1ee9ng nhu c\u1ea7u c\u1ee7a d\u00e2n s\u1ed1 ng\u00e0y c\u00e0ng t\u0103ng, nh\u01b0ng c\u00e1i gi\u00e1 ph\u1ea3i tr\u1ea3 \u0111i k\u00e8m l\u00e0 g\u00ec?<\/p>\n
Th\u1ee9c \u0103n si\u00eau ch\u1ebf bi\u1ebfn g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Tuy nhi\u00ean, hi\u1ec7n nay ch\u00fang chi\u1ebfm h\u01a1n m\u1ed9t n\u1eeda l\u01b0\u1ee3ng calo trong k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng ti\u00eau chu\u1ea9n c\u1ee7a ng\u01b0\u1eddi M\u1ef9. Naidoo chia s\u1ebb, c\u00f4 lu\u00f4n c\u1ed1 g\u1eafng tr\u00e1nh lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u0169 c\u1ed1c \u0103n s\u00e1ng c\u00f3 \u0111\u01b0\u1eddng.<\/p>\n
T\u1ea1i sao th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn l\u1ea1i c\u00f3 h\u1ea1i? Th\u1ee9c \u0103n si\u00eau ch\u1ebf bi\u1ebfn l\u00e0 nh\u1eefng m\u1eb7t h\u00e0ng \u0111\u01b0\u1ee3c s\u1ea3n xu\u1ea5t c\u00f4ng nghi\u1ec7p c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb c\u00e1c lo\u1ea1i c\u00e2y tr\u1ed3ng \u0111\u01b0\u1ee3c tr\u1ed3ng r\u1ed9ng r\u00e3i v\u00e0 bi\u1ebfn \u0111\u1ed5i gen nh\u01b0 ng\u00f4, \u0111\u1eadu n\u00e0nh v\u00e0 \u0111\u01b0\u1eddng. Ch\u00fang c\u00f3 xu h\u01b0\u1edbng r\u1ebb \u0111\u1ec3 s\u1ea3n xu\u1ea5t, thu\u1eadn ti\u1ec7n \u0111\u1ec3 mua c\u0169ng nh\u01b0 ti\u00eau th\u1ee5 v\u00e0 r\u1ea5t ngon mi\u1ec7ng.<\/p>\n
Tuy nhi\u00ean, c\u00e1c b\u01b0\u1edbc s\u1ea3n xu\u1ea5t kh\u00e1c nhau th\u01b0\u1eddng l\u00e0m m\u1ea5t \u0111i c\u00e1c lo\u1ea1i vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t x\u01a1 t\u1ef1 nhi\u00ean c\u1ee7a nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y.<\/p>\n
Ch\u00fang c\u00f3 th\u1eddi h\u1ea1n s\u1eed d\u1ee5ng d\u00e0i, th\u01b0\u1eddng \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00f4ng qua vi\u1ec7c th\u00eam ch\u1ea5t b\u1ea3o qu\u1ea3n, h\u00f3a ch\u1ea5t, h\u01b0\u01a1ng v\u1ecb nh\u00e2n t\u1ea1o, ch\u1ea5t t\u1ea1o ng\u1ecdt v\u00e0 ch\u1ea5t t\u1ea1o m\u00e0u, v\u00e0 th\u01b0\u1eddng c\u00f3 h\u00e0m l\u01b0\u1ee3ng axit b\u00e9o omega-6 cao m\u1ed9t c\u00e1ch b\u1ea5t th\u01b0\u1eddng v\u00e0 h\u00e0m l\u01b0\u1ee3ng axit b\u00e9o omega-3 th\u1ea5p.<\/p>\n
S\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a c\u00e1c th\u00e0nh ph\u1ea7n nh\u00e2n t\u1ea1o, \u0111\u01b0\u1eddng, t\u1ef7 l\u1ec7 omega-6 so v\u1edbi omega-3 cao v\u00e0 h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng th\u1ea5p khi\u1ebfn th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn g\u00e2y vi\u00eam v\u00e0 c\u00f3 h\u1ea1i cho h\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t. Khi b\u1ea1n \u0103n th\u1ee9c \u0103n si\u00eau ch\u1ebf bi\u1ebfn li\u00ean t\u1ee5c trong th\u1eddi gian d\u00e0i, b\u1ea1n s\u1ebd c\u00f3 nguy c\u01a1 g\u1eb7p ph\u1ea3i nhi\u1ec1u bi\u1ebfn ch\u1ee9ng v\u1ec1 s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n, t\u1eeb b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 b\u00e9o ph\u00ec \u0111\u1ebfn tr\u1ea7m c\u1ea3m v\u00e0 lo \u00e2u.<\/p>\n
M\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn ph\u1ed5 bi\u1ebfn v\u00e0 \u0111\u01b0\u1ee3c ti\u00eau th\u1ee5 r\u1ed9ng r\u00e3i nh\u1ea5t l\u00e0 ng\u0169 c\u1ed1c \u0103n s\u00e1ng; \u0111\u1ed3 \u0103n nh\u1eb9 nh\u01b0 khoai t\u00e2y chi\u00ean, b\u00e1nh quy v\u00e0 b\u00e1nh quy gi\u00f2n; n\u01b0\u1edbc s\u1ed1t tr\u1ed9n rau; nhi\u1ec1u lo\u1ea1i gia v\u1ecb; \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng; v\u00e0 b\u1eefa t\u1ed1i \u0111\u00f4ng l\u1ea1nh th\u01b0\u01a1ng m\u1ea1i.<\/p>\n
T\u1ea5t c\u1ea3 nh\u1eefng th\u1ee9 n\u00e0y tr\u1edf th\u00e0nh th\u1ef1c ph\u1ea9m ch\u00ednh trong kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng c\u1ee7a ng\u01b0\u1eddi M\u1ef9 trong v\u00e0i th\u1eadp k\u1ef7 qua. T\u1ec7 h\u01a1n n\u1eefa, ch\u00fang th\u01b0\u1eddng \u0111\u01b0\u1ee3c ti\u1ebfp th\u1ecb l\u00e0 th\u1ef1c ph\u1ea9m t\u1ed1t cho s\u1ee9c kh\u1ecfe, m\u1eb7c d\u00f9 c\u00f3 li\u00ean quan \u0111\u1ebfn t\u00ecnh tr\u1ea1ng vi\u00eam m\u00e3n t\u00ednh v\u00e0 k\u1ebft qu\u1ea3 s\u1ee9c kh\u1ecfe k\u00e9m.<\/p>\n
Th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn h\u00e0ng \u0111\u1ea7u m\u00e0 Naidoo tr\u00e1nh<\/p>\n
\u0110i v\u00e0o h\u1ea7u h\u1ebft c\u00e1c c\u1eeda h\u00e0ng t\u1ea1p h\u00f3a \u1edf Hoa K\u1ef3, b\u1ea1n s\u1ebd th\u1ea5y c\u1ea3 m\u1ed9t l\u1ed1i \u0111i b\u00e1n ng\u0169 c\u1ed1c v\u1edbi nh\u1eefng linh v\u1eadt vui nh\u1ed9n v\u00e0 nh\u1eefng kh\u1ea9u hi\u1ec7u hay thu h\u00fat s\u1ef1 ch\u00fa \u00fd c\u1ee7a ng\u01b0\u1eddi ti\u00eau d\u00f9ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 tr\u1ebb em. Tuy nhi\u00ean, b\u1ea1n c\u00f3 bi\u1ebft m\u00ecnh \u0111ang cho g\u00ec v\u00e0o b\u00e1t \u0103n s\u00e1ng c\u1ee7a m\u00ecnh kh\u00f4ng v\u00e0 n\u00f3 s\u1ebd \u2013 ho\u1eb7c s\u1ebd kh\u00f4ng \u2013 gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb cho m\u1ed9t ng\u00e0y m\u1edbi nh\u01b0 th\u1ebf n\u00e0o kh\u00f4ng?<\/p>\n
Ng\u0169 c\u1ed1c \u0103n s\u00e1ng th\u01b0\u1eddng ch\u1ee7 y\u1ebfu l\u00e0 carbohydrate \u0111\u01a1n gi\u1ea3n v\u1edbi l\u01b0\u1ee3ng \u0111\u01b0\u1eddng b\u1ed5 sung g\u1ea7n nh\u01b0 \u0111\u1ee7 cho c\u1ea3 ng\u00e0y. \u0102n ng\u0169 c\u1ed1c v\u00e0o b\u1eefa s\u00e1ng \u0111\u1ea7u ti\u00ean trong ng\u00e0y khi\u1ebfn l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng \u0111\u1ed9t bi\u1ebfn khi\u1ebfn b\u1ea1n \u0111\u00f3i meo ch\u1ec9 sau v\u00e0i gi\u1edd v\u00e0 t\u1ea1o th\u00f3i quen \u0103n v\u1eb7t c\u00f3 \u0111\u01b0\u1eddng gi\u1eefa c\u00e1c b\u1eefa.<\/p>\n
M\u1ed9t b\u1eefa s\u00e1ng nhi\u1ec1u carbohydrate c\u0169ng d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng n\u0103ng l\u01b0\u1ee3ng th\u1ea5p, \u0111\u1ea7u \u00f3c m\u1ee5 m\u1eabm v\u00e0 c\u00e1u k\u1ec9nh v\u00e0o cu\u1ed1i ng\u00e0y.<\/p>\n
Nh\u1eefng g\u00ec Naidoo\u00a0ch\u1ecdn \u0103n thay cho ng\u0169 c\u1ed1c<\/p>\n
M\u1ed9t b\u1eefa s\u00e1ng l\u00fd t\u01b0\u1edfng l\u00e0 b\u1eefa s\u00e1ng gi\u00e0u dinh d\u01b0\u1ee1ng v\u00e0 c\u00f3 s\u1ef1 c\u00e2n b\u1eb1ng gi\u1eefa carbohydrate, ch\u1ea5t b\u00e9o v\u00e0 protein. V\u00ec \u0111i\u1ec1u n\u00e0y kh\u00f3 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00f4ng qua th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn, thay v\u00e0o \u0111\u00f3, Naidoo khuy\u00ean m\u1ecdi ng\u01b0\u1eddi n\u00ean k\u1ebft h\u1ee3p th\u1ef1c ph\u1ea9m th\u1ef1c v\u1eadt nguy\u00ean ch\u1ea5t v\u1edbi protein s\u1ea1ch y\u00eau th\u00edch c\u1ee7a m\u00ecnh v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh. M\u1ed9t b\u1eefa s\u00e1ng c\u00e2n b\u1eb1ng v\u1edbi c\u00e1c th\u00e0nh ph\u1ea7n n\u00e0y s\u1ebd cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 v\u00e0 tr\u00ed \u00f3c c\u1ee7a b\u1ea1n trong su\u1ed1t bu\u1ed5i s\u00e1ng v\u00e0 h\u1ed7 tr\u1ee3 c\u00e1c l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh sau \u0111\u00f3 trong ng\u00e0y.<\/p>\n
M\u1ed9t s\u1ed1 b\u1eefa s\u00e1ng t\u1ed1t cho n\u00e3o y\u00eau th\u00edch c\u1ee7a Naidoo\u00a0bao g\u1ed3m:
\nB\u00e1nh pudding h\u1ea1t chia t\u1ef1 l\u00e0m v\u1edbi m\u1ed9t n\u1eafm qu\u1ea3 vi\u1ec7t qu\u1ea5t v\u00e0 qu\u1ea3 \u00f3c ch\u00f3
\nTr\u1ee9ng r\u00e1n v\u1edbi m\u1ed9t \u00edt rau nh\u01b0 rau bina ho\u1eb7c c\u00e0 chua v\u00e0 qu\u1ea3 b\u01a1
\nSinh t\u1ed1 xanh l\u00e0m t\u1eeb rau l\u00e1 xanh, b\u01a1 h\u1ea1t v\u00e0 b\u1ed9t protein s\u1ea1ch.<\/p>\n
C\u00e1ch c\u1eaft gi\u1ea3m ng\u0169 c\u1ed1c v\u00e0 c\u00e1c lo\u1ea1i th\u1ee9c \u0103n si\u00eau ch\u1ebf bi\u1ebfn kh\u00e1c trong k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng
\nGi\u1ea3m l\u01b0\u1ee3ng th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn v\u00e0 t\u0103ng l\u01b0\u1ee3ng th\u1ee9c \u0103n nguy\u00ean ch\u1ea5t trong k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng s\u1ebd \u0111\u1ea3o ng\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng vi\u00eam m\u00e3n t\u00ednh, gi\u1ea3m nguy c\u01a1 thi\u1ebfu h\u1ee5t ch\u1ea5t dinh d\u01b0\u1ee1ng v\u00e0 d\u1eabn \u0111\u1ebfn h\u1ec7 vi sinh v\u1eadt c\u00e2n b\u1eb1ng h\u01a1n \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t.<\/p>\n
L\u1ee3i \u00edch cu\u1ed1i c\u00f9ng n\u00e0y l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean quan tr\u1ecdng trong vi\u1ec7c c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tinh th\u1ea7n th\u00f4ng qua k\u1ebft n\u1ed1i ru\u1ed9t-n\u00e3o, c\u0169ng nh\u01b0 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe c\u1ee7a t\u1ea5t c\u1ea3 c\u00e1c nh\u00f3m c\u01a1 quan kh\u00e1c v\u00e0 s\u1ee9c kh\u1ecfe trao \u0111\u1ed5i ch\u1ea5t n\u00f3i chung.<\/p>\n
V\u00ec th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn c\u00f3 \u1edf kh\u1eafp m\u1ecdi n\u01a1i m\u00e0 \u0111\u1ed3 \u0103n \u0111\u01b0\u1ee3c b\u00e1n, n\u00ean vi\u1ec7c lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n c\u00f3 v\u1ebb kh\u00f3 kh\u0103n.<\/p>\n
N\u1ebfu nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y hi\u1ec7n l\u00e0 th\u00e0nh ph\u1ea7n ch\u00ednh trong kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n, Naidoo khuy\u00ean b\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t v\u00e0i l\u1ea7n thay \u0111\u1ed5i m\u1ed7i ng\u00e0y v\u00e0 th\u1ef1c hi\u1ec7n t\u1eeb t\u1eeb. Thay th\u1ebf ng\u0169 c\u1ed1c \u0103n s\u00e1ng bu\u1ed5i s\u00e1ng c\u1ee7a b\u1ea1n b\u1eb1ng m\u1ed9t l\u1ef1a ch\u1ecdn l\u00e0nh m\u1ea1nh h\u01a1n l\u00e0 m\u1ed9t kh\u1edfi \u0111\u1ea7u tuy\u1ec7t v\u1eddi.<\/p>\n
H\u00e3y nh\u1edb r\u1eb1ng s\u1ef1 c\u00e2n b\u1eb1ng l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. H\u00e3y th\u1eed \u0103n nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y nh\u01b0 m\u1ed9t ph\u1ea7n c\u1ee7a l\u1ed1i s\u1ed1ng 80\/20, trong \u0111\u00f3 80% kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n bao g\u1ed3m c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m nguy\u00ean ch\u1ea5t, gi\u00e0u dinh d\u01b0\u1ee1ng. 20% c\u00f2n l\u1ea1i cho b\u1ea1n kh\u00f4ng gian \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c s\u1ed1ng nh\u01b0 n\u00f3 v\u1ed1n d\u0129 l\u00e0.<\/p>\n
The post B\u1eefa \u0103n s\u00e1ng c\u1ee7a m\u1ed9t chuy\u00ean gia dinh d\u01b0\u1ee1ng \u1edf Harvard<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" L\u00e0 gi\u00e1m \u0111\u1ed1c khoa Dinh D\u01b0\u1ee1ng, L\u1ed1i S\u1ed1ng v\u00e0 T\u00e2m Th\u1ea7n Chuy\u1ec3n H\u00f3a t\u1ea1i Harvard University, B\u00e1c S\u0129 Uma Naidoo gi\u00fap b\u1ec7nh nh\u00e2n gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng r\u1ed1i lo\u1ea1n t\u00e2m tr\u1ea1ng, gi\u1ea3m c\u0103ng th\u1eb3ng, t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng v\u00e0 l\u00e0m gi\u1ea3m suy gi\u1ea3m nh\u1eadn th\u1ee9c khi h\u1ecd c\u1eaft gi\u1ea3m th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn kh\u1ecfi …<\/p>","protected":false},"author":0,"featured_media":0,"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-52908","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\/52908","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=52908"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/52908\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=52908"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=52908"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=52908"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}