{"id":62494,"date":"2025-12-20T11:30:06","date_gmt":"2025-12-20T19:30:06","guid":{"rendered":"https:\/\/vietvalley.com\/nhung-loai-trai-cay-it-duong-an-co-y-thuc-de-truong-tho\/"},"modified":"2025-12-20T11:30:06","modified_gmt":"2025-12-20T19:30:06","slug":"nhung-loai-trai-cay-it-duong-an-co-y-thuc-de-truong-tho","status":"publish","type":"post","link":"https:\/\/vietvalley.com\/en\/nhung-loai-trai-cay-it-duong-an-co-y-thuc-de-truong-tho\/","title":{"rendered":"Nh\u1eefng lo\u1ea1i tr\u00e1i c\u00e2y \u00edt \u0111\u01b0\u1eddng, \u0103n c\u00f3 \u00fd th\u1ee9c \u0111\u1ec3 tr\u01b0\u1eddng th\u1ecd"},"content":{"rendered":"

Quan ni\u1ec7m ph\u1ed5 bi\u1ebfn r\u1eb1ng t\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y \u0111\u1ec1u t\u1ed1t cho s\u1ee9c kh\u1ecfe l\u00e0 m\u1ed9t s\u1ef1 \u0111\u01a1n gi\u1ea3n h\u00f3a c\u1ea7n \u0111\u01b0\u1ee3c xem x\u00e9t k\u1ef9 l\u01b0\u1ee1ng, \u0111\u1eb7c bi\u1ec7t trong b\u1ed1i c\u1ea3nh th\u00f3i quen \u0103n u\u1ed1ng hi\u1ec7n \u0111\u1ea1i v\u00e0 m\u1ed1i quan t\u00e2m ng\u00e0y c\u00e0ng t\u0103ng v\u1ec1 s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a. M\u1eb7c d\u00f9 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a tr\u00e1i c\u00e2y \u2013 cung c\u1ea5p c\u00e1c vitamin, kho\u00e1ng ch\u1ea5t thi\u1ebft y\u1ebfu v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh \u2013 l\u00e0 kh\u00f4ng th\u1ec3 b\u00e0n c\u00e3i, nh\u01b0ng c\u1ea7n ph\u1ea3i ph\u00e2n bi\u1ec7t r\u00f5 r\u00e0ng v\u1ec1 h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng.\u00a0<\/span><\/p>\n

Nhi\u1ec1u lo\u1ea1i tr\u00e1i c\u00e2y ph\u1ed5 bi\u1ebfn, tr\u00ean th\u1ef1c t\u1ebf, ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng fructose \u0111\u00e1ng k\u1ec3, m\u1ed9t lo\u1ea1i \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean, khi dung n\u1ea1p qu\u00e1 m\u1ee9c, s\u1ebd \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t, ch\u1ee9c n\u0103ng trao \u0111\u1ed5i ch\u1ea5t v\u00e0 vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/span><\/p>\n

Quan \u0111i\u1ec3m n\u00e0y \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi m\u1ed9t b\u00e1c s\u0129 ph\u1eabu thu\u1eadt tim, ng\u01b0\u1eddi t\u1eadp trung v\u00e0o t\u00ecnh tr\u1ea1ng vi\u00eam to\u00e0n th\u00e2n, s\u1ee9c kh\u1ecfe n\u1ed9i m\u00f4 v\u00e0 \u0111i\u1ec1u h\u00f2a \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh \u2013 t\u1ea5t c\u1ea3 c\u00e1c y\u1ebfu t\u1ed1 n\u00e0y \u0111\u1ec1u b\u1ecb \u1ea3nh h\u01b0\u1edfng n\u1eb7ng n\u1ec1 b\u1edfi kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng, trong \u0111\u00f3 c\u00f3 tr\u00e1i c\u00e2y.\u00a0<\/span><\/p>\n

Vi\u1ec7c \u00e1p d\u1ee5ng m\u1ed9t c\u00e1ch ti\u1ebfp c\u1eadn s\u00e1ng su\u1ed1t h\u01a1n trong vi\u1ec7c \u0103n tr\u00e1i c\u00e2y l\u00e0 r\u1ea5t quan tr\u1ecdng. Tri\u1ebft l\u00fd \u1edf \u0111\u00e2y n\u1eb1m \u1edf vi\u1ec7c xem tr\u00e1i c\u00e2y nh\u01b0 m\u00f3n qu\u00e0 c\u1ee7a thi\u00ean nhi\u00ean: m\u1ed9t m\u00f3n \u0103n qu\u00fd gi\u00e1, gi\u00e0u dinh d\u01b0\u1ee1ng, c\u1ea7n \u0111\u01b0\u1ee3c th\u01b0\u1edfng th\u1ee9c m\u1ed9t c\u00e1ch c\u00f3 \u00fd th\u1ee9c v\u00e0 \u0111i\u1ec1u \u0111\u1ed9, thay v\u00ec m\u1ed9t ngu\u1ed3n cung c\u1ea5p v\u00f4 t\u1eadn c\u00e1c m\u00f3n \u0103n v\u1eb7t kh\u00f4ng g\u00e2y c\u1ea3m gi\u00e1c t\u1ed9i l\u1ed7i. L\u1ef1a ch\u1ecdn chi\u1ebfn l\u01b0\u1ee3c n\u00ean h\u01b0\u1edbng \u0111\u1ebfn c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y t\u1ef1 nhi\u00ean c\u00f3 h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u1ea5p v\u00e0 \u0111\u1eb7c bi\u1ec7t gi\u00e0u polyphenol \u2013 c\u00e1c h\u1ee3p ch\u1ea5t ho\u1ea1t t\u00ednh sinh h\u1ecdc quan tr\u1ecdng cho s\u1ee9c kh\u1ecfe t\u1ebf b\u00e0o v\u00e0 \u0111\u01b0\u1eddng ru\u1ed9t.<\/span><\/p>\n

H\u01b0\u1edbng d\u1eabn m\u1edf r\u1ed9ng n\u00e0y \u0111i s\u00e2u v\u00e0o ch\u00edn lo\u1ea1i tr\u00e1i c\u00e2y \u0111\u01b0\u1ee3c ch\u1ecdn l\u1ecdc, gi\u1ea3i th\u00edch kh\u00f4ng ch\u1ec9 l\u00fd do t\u1ea1i sao lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y \u0111\u01b0\u1ee3c coi l\u00e0 l\u00e0nh m\u1ea1nh h\u01a1n m\u00e0 c\u00f2n c\u1ea3 c\u00e1c c\u01a1 ch\u1ebf v\u00e0 h\u1ee3p ch\u1ea5t c\u1ee5 th\u1ec3 mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch n\u00e0y, cung c\u1ea5p m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ti\u1ebfp c\u1eadn chi ti\u1ebft h\u01a1n, \u0111\u01b0\u1ee3c khoa h\u1ecdc ch\u1ee9ng minh trong vi\u1ec7c l\u1ef1a ch\u1ecdn tr\u00e1i c\u00e2y.<\/span><\/p>\n

Ch\u00edn tr\u1ee5 c\u1ed9t c\u1ee7a tr\u00e1i c\u00e2y \u00edt \u0111\u01b0\u1eddng, gi\u00e0u polyphenol<\/span><\/p>\n

Tr\u00e1i c\u00e2y h\u1ecd cam qu\u00fdt: N\u1ec1n t\u1ea3ng Vitamin C v\u00e0 Flavonoid<\/b><\/p>\n

C\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y h\u1ecd cam qu\u00fdt, nh\u01b0 b\u01b0\u1edfi, qu\u00fdt v\u00e0 qu\u1ea5t, n\u1ed5i b\u1eadt v\u1edbi h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u1ea5p t\u1ef1 nhi\u00ean v\u00e0 n\u1ed3ng \u0111\u1ed9 Vitamin C (axit ascorbic) cao. Ngo\u00e0i ch\u1ea5t ch\u1ed1ng oxy h\u00f3a n\u1ed5i ti\u1ebfng, lo\u1ea1i n\u00e0y c\u00f2n ch\u1ee9a nhi\u1ec1u flavonoid, m\u1ed9t nh\u00f3m polyphenol \u0111a d\u1ea1ng. C\u00e1c h\u1ee3p ch\u1ea5t n\u00e0y r\u1ea5t c\u00f3 l\u1ee3i cho h\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t, ho\u1ea1t \u0111\u1ed9ng nh\u01b0 prebiotic v\u00e0 \u0111i\u1ec1u ch\u1ec9nh c\u00e1c con \u0111\u01b0\u1eddng g\u00e2y vi\u00eam trong h\u1ec7 ti\u00eau h\u00f3a.<\/span><\/p>\n

Chi\u1ebfn l\u01b0\u1ee3c dinh d\u01b0\u1ee1ng: M\u1ed9t sai l\u1ea7m ph\u1ed5 bi\u1ebfn l\u00e0 b\u1ecf \u0111i ph\u1ea7n l\u00f5i tr\u1eafng (albedo) c\u1ee7a qu\u1ea3 h\u1ecd cam qu\u00fdt. Tr\u1edb tr\u00eau thay, l\u1edbp x\u1ed1p n\u00e0y l\u1ea1i thu\u1ed9c m\u1ed9t trong nh\u1eefng ph\u1ea7n gi\u00e0u dinh d\u01b0\u1ee1ng nh\u1ea5t, ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 flavonoid c\u00f4 \u0111\u1eb7c.<\/span><\/p>\n

\u01afu \u0111i\u1ec3m c\u1ee7a qu\u1ea5t: Qu\u1ea5t \u0111\u1ed9c \u0111\u00e1o \u1edf ch\u1ed7 b\u1ea1n c\u00f3 th\u1ec3 nhai c\u1ea3 v\u1ecf. V\u1ecf l\u00e0 c\u00e1i ch\u1ee9a ph\u1ea7n l\u1edbn tinh d\u1ea7u, ch\u1ea5t x\u01a1 v\u00e0 polyphenol m\u1ea1nh, khi\u1ebfn ph\u1ea7n n\u00e0y tr\u1edf th\u00e0nh m\u1ed9t s\u1ef1 b\u1ed5 sung chua nh\u1eb9 tuy\u1ec7t v\u1eddi cho c\u00e1c m\u00f3n m\u1eb7n nh\u01b0 salad ho\u1eb7c m\u00f3n x\u00e0o.<\/span><\/p>\n

C\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng: Ch\u1ea5t x\u01a1, ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ea5p<\/b><\/p>\n

C\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng \u2013 vi\u1ec7t qu\u1ea5t, m\u00e2m x\u00f4i v\u00e0 m\u00e2m x\u00f4i \u0111en \u2013 th\u01b0\u1eddng \u0111\u01b0\u1ee3c ca ng\u1ee3i l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i tr\u00e1i c\u00e2y l\u00e0nh m\u1ea1nh nh\u1ea5t hi\u1ec7n c\u00f3. Th\u00e0nh c\u00f4ng c\u1ee7a qu\u1ea3 m\u1ecdng n\u1eb1m \u1edf s\u1ef1 k\u1ebft h\u1ee3p h\u00e0i h\u00f2a gi\u1eefa h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u1ea5p c\u00f9ng v\u1edbi m\u1eadt \u0111\u1ed9 ch\u1ea5t x\u01a1 v\u00e0 polyphenol c\u1ef1c k\u1ef3 cao.<\/span><\/p>\n

S\u1ee9c m\u1ea1nh c\u1ee7a polyphenol: Qu\u1ea3 m\u1ecdng r\u1ea5t gi\u00e0u anthocyanin, polyphenol ch\u1ecbu tr\u00e1ch nhi\u1ec7m t\u1ea1o s\u1eafc t\u1ed1, l\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh m\u1ebd c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 s\u1ee9c kh\u1ecfe tim m\u1ea1ch. H\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh h\u1ea5p th\u1ee5 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng v\u1eeba ph\u1ea3i, mang l\u1ea1i t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft.<\/span><\/p>\n

\u01afu \u0111i\u1ec3m c\u1ee7a qu\u1ea3 vi\u1ec7t qu\u1ea5t d\u1ea1i: N\u00ean \u0111\u01b0\u1ee3c \u0103n theo m\u00f9a, t\u1ed1i \u0111a h\u00f3a h\u01b0\u01a1ng v\u1ecb v\u00e0 hi\u1ec7u l\u1ef1c dinh d\u01b0\u1ee1ng. H\u01a1n n\u1eefa, vi\u1ec7c ch\u1ecdn qu\u1ea3 vi\u1ec7t qu\u1ea5t d\u1ea1i th\u01b0\u1eddng t\u1ed1t h\u01a1n so v\u1edbi c\u00e1c gi\u1ed1ng vi\u1ec7t qu\u1ea5t tr\u1ed3ng l\u1edbn. Qu\u1ea3 vi\u1ec7t qu\u1ea5t d\u1ea1i th\u01b0\u1eddng c\u00f3 t\u1ef7 l\u1ec7 v\u1ecf\/th\u1ecbt cao h\u01a1n v\u00e0 do \u0111\u00f3, n\u1ed3ng \u0111\u1ed9 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a cao.<\/span><\/p>\n

L\u1ef1u: Punicalagin v\u00e0 h\u1ed7 tr\u1ee3 chuy\u1ec3n h\u00f3a<\/b><\/p>\n

L\u1ef1u l\u00e0 m\u1ed9t si\u00eau sao dinh d\u01b0\u1ee1ng nh\u1edd l\u01b0\u1ee3ng punicalagin d\u1ed3i d\u00e0o. Polyphenol \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao trong nghi\u00ean c\u1ee9u s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 t\u1ebf b\u00e0o nh\u1edd ho\u1ea1t t\u00ednh ch\u1ed1ng vi\u00eam v\u00e0 ch\u1ed1ng oxy h\u00f3a m\u1ea1nh m\u1ebd. M\u1eb7c d\u00f9 c\u00f3 v\u1ecb ng\u1ecdt \u0111\u1eadm \u0111\u00e0, nh\u01b0ng h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u1ef1c t\u1ebf, so v\u1edbi th\u1ec3 t\u00edch v\u00e0 ch\u1ea5t x\u01a1, v\u1eabn \u1edf m\u1ee9c d\u1ec5 ki\u1ec3m so\u00e1t so v\u1edbi nhi\u1ec1u lo\u1ea1i tr\u00e1i c\u00e2y nhi\u1ec7t \u0111\u1edbi kh\u00e1c.<\/span><\/p>\n

L\u1ee3i \u00edch k\u00e9p: Vi\u1ec7c nh\u00e2m nhi h\u1ea1t l\u1ef1u (arils) cung c\u1ea5p m\u1ed9t ngu\u1ed3n ch\u1ea5t x\u01a1 \u0111\u00e1ng k\u1ec3. S\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u1ea5p, polyphenol cao v\u00e0 ch\u1ea5t x\u01a1 khi\u1ebfn l\u1ef1u tr\u1edf th\u00e0nh m\u1ed9t l\u1ee3i \u00edch k\u00e9p cho s\u1ef1 \u1ed5n \u0111\u1ecbnh trao \u0111\u1ed5i ch\u1ea5t v\u00e0 s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t.<\/span><\/p>\n

B\u01a1: Lo\u1ea1i tr\u00e1i c\u00e2y ho\u00e0n h\u1ea3o, kh\u00f4ng \u0111\u01b0\u1eddng<\/b><\/p>\n

B\u01a1 \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i l\u00e0 m\u1ed9t lo\u1ea1i qu\u1ea3 m\u1ecdng l\u1edbn, ho\u00e0n h\u1ea3o nh\u1ea5t x\u00e9t v\u1ec1 m\u1eb7t trao \u0111\u1ed5i ch\u1ea5t v\u00e0 tim m\u1ea1ch. N\u00f3 g\u1ea7n nh\u01b0 kh\u00f4ng \u0111\u01b0\u1eddng v\u00e0 mang l\u1ea1i m\u1ed9t th\u00e0nh ph\u1ea7n \u0111\u1ed9c \u0111\u00e1o:<\/span><\/p>\n

Ch\u1ea5t b\u00e9o t\u1ed1t cho tim m\u1ea1ch: B\u01a1 \u0111\u1eb7c bi\u1ec7t gi\u00e0u ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n (axit oleic), \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn v\u1edbi t\u00e1c d\u1ee5ng h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 c\u00e2n b\u1eb1ng cholesterol.<\/span><\/p>\n

M\u1eadt \u0111\u1ed9 vi ch\u1ea5t dinh d\u01b0\u1ee1ng: B\u01a1 cung c\u1ea5p potassium v\u00e0 ch\u1ea5t x\u01a1.<\/span><\/p>\n

T\u00e1c \u0111\u1ed9ng \u0111\u1ebfn qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t: H\u00e0m l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o cao, ch\u1ea5t x\u01a1 cao b\u1ea3o \u0111\u1ea3m c\u1ea3m gi\u00e1c no t\u1ed1i \u0111a v\u00e0 ng\u0103n ng\u1eeba b\u1ea5t k\u1ef3 s\u1ef1 t\u0103ng \u0111\u1ed9t bi\u1ebfn \u0111\u00e1ng k\u1ec3 n\u00e0o v\u1ec1 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng sau b\u1eefa \u0103n, khi\u1ebfn vi\u1ec7c \u0103n h\u00e0ng ng\u00e0y tr\u1edf th\u00e0nh n\u1ec1n t\u1ea3ng c\u1ee7a m\u1ed9t kh\u1ea9u ph\u1ea7n h\u1ed7 tr\u1ee3 trao \u0111\u1ed5i ch\u1ea5t.<\/span><\/p>\n

Olive: Ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n v\u00e0 hydroxytyrosol<\/b><\/p>\n

Vi\u1ec7c olive \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o danh s\u00e1ch n\u00e0y th\u01b0\u1eddng khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi ng\u1ea1c nhi\u00ean, nh\u01b0ng l\u00e0 m\u1ed9t lo\u1ea1i qu\u1ea3 h\u1ea1ch, olive ch\u1ee9a m\u1ed9t ngu\u1ed3n dinh d\u01b0\u1ee1ng m\u1ea1nh m\u1ebd. Olive h\u1ea7u nh\u01b0 kh\u00f4ng ch\u1ee9a \u0111\u01b0\u1eddng v\u00e0 c\u00f3 nhi\u1ec1u ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh c\u00f9ng c\u00e1c polyphenol \u0111\u1ed9c \u0111\u00e1o.<\/span><\/p>\n

Polyphenol ch\u00ednh: Olive cung c\u1ea5p m\u1ed9t l\u01b0\u1ee3ng hydroxytyrosol d\u1ed3i d\u00e0o, m\u1ed9t ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh v\u00e0 l\u00e0 m\u1ed9t trong nh\u1eefng polyphenol t\u1ed1t nh\u1ea5t \u0111\u1ec3 nu\u00f4i d\u01b0\u1ee1ng c\u00e1c vi khu\u1ea9n c\u00f3 l\u1ee3i cho \u0111\u01b0\u1eddng ru\u1ed9t.<\/span><\/p>\n

N\u1ec1n t\u1ea3ng dinh d\u01b0\u1ee1ng: C\u1ea3 olive nguy\u00ean qu\u1ea3 v\u00e0 d\u1ea7u nguy\u00ean ch\u1ea5t \u0111\u01b0\u1ee3c chi\u1ebft xu\u1ea5t t\u1eeb olive \u0111\u1ec1u l\u00e0 th\u00e0nh ph\u1ea7n thi\u1ebft y\u1ebfu c\u1ee7a k\u1ebf ho\u1ea1ch \u0103n \u0110\u1ecba Trung H\u1ea3i, ph\u01b0\u01a1ng ph\u00e1p n\u1ed5i ti\u1ebfng v\u1edbi nh\u1eefng l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch, n\u00e3o b\u1ed9 v\u00e0 \u0111\u01b0\u1eddng ru\u1ed9t.<\/span><\/p>\n

Kiwi: Gi\u1ea5c ng\u1ee7, ch\u1ea5t x\u01a1 v\u00e0 s\u1ee9c kh\u1ecfe l\u00e0n da<\/b><\/p>\n

Kiwi, n\u1ebfu \u0111\u01b0\u1ee3c \u0103n \u1edf m\u1ee9c \u0111\u1ed9 v\u1eeba ph\u1ea3i, chi\u1ebfm \u0111\u01b0\u1ee3c v\u1ecb tr\u00ed c\u1ee7a n\u00f3 nh\u1edd h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u1ea5p h\u01a1n so v\u1edbi nhi\u1ec1u lo\u1ea1i qu\u1ea3 nhi\u1ec7t \u0111\u1edbi kh\u00e1c, c\u00f9ng v\u1edbi l\u01b0\u1ee3ng vitamin C, ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a d\u1ed3i d\u00e0o.<\/span><\/p>\n

M\u1ed9t b\u00ed m\u1eadt dinh d\u01b0\u1ee1ng quan tr\u1ecdng nh\u01b0ng th\u01b0\u1eddng b\u1ecb b\u1ecf qua l\u00e0 \u0103n c\u1ea3 v\u1ecf. L\u1edbp v\u1ecf m\u1edd b\u00ean ngo\u00e0i ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng l\u1edbn ch\u1ea5t x\u01a1 v\u00e0 polyphenol.<\/span><\/p>\n

V\u01b0\u1ee3t ra ngo\u00e0i dinh d\u01b0\u1ee1ng: C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc g\u1ea7n \u0111\u00e2y c\u0169ng ch\u1ec9 ra m\u1ed1i li\u00ean h\u1ec7 gi\u1eefa vi\u1ec7c \u0103n kiwi, \u0111\u1eb7c bi\u1ec7t do h\u00e0m l\u01b0\u1ee3ng serotonin cao, v\u1edbi vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7, mang l\u1ea1i th\u00eam l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe ch\u1ee9c n\u0103ng.<\/span><\/p>\n

Chu\u1ed1i Xanh (Ch\u01b0a ch\u00edn): Tinh b\u1ed9t kh\u00e1ng Prebiotic<\/b><\/p>\n

Vi\u1ec7c l\u1ef1a ch\u1ecdn chu\u1ed1i xanh ho\u00e0n to\u00e0n tr\u00e1i ng\u01b0\u1ee3c v\u1edbi k\u1ef3 v\u1ecdng v\u1ec1 m\u1ed9t lo\u1ea1i tr\u00e1i c\u00e2y ng\u1ecdt. Ch\u00ednh vi\u1ec7c kh\u00f4ng ng\u1ecdt l\u1ea1i tr\u1edf th\u00e0nh l\u1ee3i \u00edch.<\/span><\/p>\n

Chuy\u1ec3n h\u00f3a: Chu\u1ed1i xanh ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng tinh b\u1ed9t kh\u00e1ng cao, m\u1ed9t lo\u1ea1i ch\u1ea5t x\u01a1 prebiotic m\u00e0 ru\u1ed9t non c\u1ee7a con ng\u01b0\u1eddi kh\u00f4ng th\u1ec3 ti\u00eau h\u00f3a. Thay v\u00e0o \u0111\u00f3, n\u00f3 di chuy\u1ec3n \u0111\u1ebfn \u0111\u1ea1i tr\u00e0ng, n\u01a1i n\u00f3 l\u00ean men v\u00e0 nu\u00f4i d\u01b0\u1ee1ng c\u00e1c vi khu\u1ea9n c\u00f3 l\u1ee3i cho \u0111\u01b0\u1eddng ru\u1ed9t. Qu\u00e1 tr\u00ecnh n\u00e0y h\u1ed7 tr\u1ee3 \u0111i\u1ec1u h\u00f2a l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u \u1ed5n \u0111\u1ecbnh.<\/span><\/p>\n

Chuy\u1ec3n h\u00f3a: Khi chu\u1ed1i ch\u00edn, tinh b\u1ed9t kh\u00e1ng n\u00e0y nhanh ch\u00f3ng chuy\u1ec3n h\u00f3a th\u00e0nh \u0111\u01b0\u1eddng \u0111\u01a1n, l\u00e0m gi\u1ea3m \u0111\u1eb7c t\u00ednh prebiotic v\u00e0 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft c\u1ee7a n\u00f3.<\/span><\/p>\n

C\u00e1ch s\u1eed d\u1ee5ng: Chu\u1ed1i xanh \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng t\u1ed1t nh\u1ea5t theo nh\u1eefng c\u00e1ch thay th\u1ebf vi\u1ec7c \u0103n s\u1ed1ng, ch\u1eb3ng h\u1ea1n nh\u01b0 xay sinh t\u1ed1 ho\u1eb7c s\u1eed d\u1ee5ng b\u1ed9t chu\u1ed1i xanh l\u00e0m nguy\u00ean li\u1ec7u ch\u1ee9c n\u0103ng.<\/span><\/p>\n

Xo\u00e0i xanh (Ch\u01b0a ch\u00edn): Tinh b\u1ed9t kh\u00e1ng nhi\u1ec7t \u0111\u1edbi<\/b><\/p>\n

T\u01b0\u01a1ng t\u1ef1 nh\u01b0 chu\u1ed1i xanh, xo\u00e0i xanh (Ch\u01b0a ch\u00edn) l\u00e0 ngu\u1ed3n tinh b\u1ed9t kh\u00e1ng nhi\u1ec7t \u0111\u1edbi d\u1ed3i d\u00e0o, cung c\u1ea5p nhi\u1ec1u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 vitamin C v\u1edbi l\u01b0\u1ee3ng \u0111\u01b0\u1eddng \u00edt h\u01a1n \u0111\u00e1ng k\u1ec3 so v\u1edbi chu\u1ed1i ch\u00edn m\u00e0u cam.<\/span><\/p>\n

H\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a v\u00e0 trao \u0111\u1ed5i ch\u1ea5t: H\u00e0m l\u01b0\u1ee3ng tinh b\u1ed9t kh\u00e1ng trong xo\u00e0i h\u1ed7 tr\u1ee3 t\u00edch c\u1ef1c cho ch\u1ee9c n\u0103ng ti\u00eau h\u00f3a v\u00e0 trao \u0111\u1ed5i ch\u1ea5t.<\/span><\/p>\n

K\u1ebft h\u1ee3p \u1ea9m th\u1ef1c: M\u1ed9t c\u00e1ch ho\u00e0n h\u1ea3o \u0111\u1ec3 k\u1ebft h\u1ee3p c\u00e1c nguy\u00ean li\u1ec7u l\u00e0 th\u00f4ng qua c\u00e1c m\u00f3n \u0103n m\u1eb7n, ch\u1eb3ng h\u1ea1n nh\u01b0 m\u00f3n salad xo\u00e0i xanh chua chua, \u0111\u1eadm \u0111\u00e0 th\u01b0\u1eddng th\u1ea5y trong \u1ea9m th\u1ef1c Th\u00e1i Lan.<\/span><\/p>\n

Chanh d\u00e2y: Nh\u1ecf nh\u01b0ng ch\u1ee9a nhi\u1ec1u prebiotic<\/b><\/p>\n

Chanh d\u00e2y thu\u1ed9c lo\u1ea1i lo\u1ea1i tr\u00e1i c\u00e2y nhi\u1ec7t \u0111\u1edbi nh\u1ecf nh\u01b0ng gi\u00e0u dinh d\u01b0\u1ee1ng. Lo\u1ea1i h\u1ea1t n\u00e0y c\u00f3 h\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u1ea5p h\u01a1n \u0111\u00e1ng k\u1ec3 so v\u1edbi nhi\u1ec1u lo\u1ea1i h\u1ea1t nhi\u1ec7t \u0111\u1edbi c\u00f9ng lo\u1ea1i v\u00e0 ch\u1ee9a nhi\u1ec1u polyphenol, vitamin A v\u00e0 ch\u1ea5t x\u01a1.<\/span><\/p>\n

L\u1ee3i \u00edch c\u1ee7a h\u1ea1t: H\u1ea1t gi\u00f2n, \u0103n \u0111\u01b0\u1ee3c, gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 ho\u1ea1t \u0111\u1ed9ng nh\u01b0 prebiotic t\u1ef1 nhi\u00ean, h\u1ed7 tr\u1ee3 h\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t \u0111a d\u1ea1ng.<\/span><\/p>\n

Ph\u1ed5 bi\u1ebfn to\u00e0n c\u1ea7u: T\u00ednh linh ho\u1ea1t c\u1ee7a h\u1ea1t cho ph\u00e9p s\u1eed d\u1ee5ng trong c\u1ea3 m\u00f3n ng\u1ecdt v\u00e0 m\u00f3n m\u1eb7n, cho th\u1ea5y n\u00ean b\u1ed5 sung h\u1ea1t v\u00e0o kh\u1ea9u ph\u1ea7n \u0103n u\u1ed1ng b\u1ea5t c\u1ee9 khi n\u00e0o c\u00f3 th\u1ec3, th\u01b0\u1eddng v\u00e0o nh\u1eefng th\u00e1ng \u1ea5m \u00e1p v\u00e0 m\u00f9a thu.<\/span><\/p>\n

Khoa h\u1ecdc v\u1ec1 polyphenol v\u00e0 s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a<\/strong><\/p>\n

Vi\u1ec7c th\u01b0\u1eddng xuy\u00ean nh\u1ea5n m\u1ea1nh \u0111\u1ebfn polyphenol kh\u00f4ng ph\u1ea3i ng\u1eabu nhi\u00ean. Nh\u1eefng vi ch\u1ea5t dinh d\u01b0\u1ee1ng n\u00e0y r\u1ea5t quan tr\u1ecdng cho m\u1ed9t k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe.<\/span><\/p>\n

Ho\u1ea1t \u0111\u1ed9ng ch\u1ed1ng oxy h\u00f3a: Polyphenol, ch\u1eb3ng h\u1ea1n nh\u01b0 flavonoid, anthocyanin v\u00e0 punicalagin, ho\u1ea1t \u0111\u1ed9ng nh\u01b0 nh\u1eefng ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh m\u1ebd, trung h\u00f2a c\u00e1c g\u1ed1c t\u1ef1 do c\u00f3 h\u1ea1i v\u00e0 gi\u1ea3m vi\u00eam to\u00e0n th\u00e2n, m\u1ed9t nguy\u00ean nh\u00e2n ch\u00ednh g\u00e2y ra b\u1ec7nh tim v\u00e0 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a.<\/span><\/p>\n

\u0110i\u1ec1u ch\u1ec9nh h\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t: C\u00f3 l\u1ebd quan tr\u1ecdng h\u01a1n, h\u1ec7 n\u00e0y ho\u1ea1t \u0111\u1ed9ng nh\u01b0 c\u00e1c ph\u00e2n t\u1eed t\u00edn hi\u1ec7u v\u00e0 ngu\u1ed3n th\u1ee9c \u0103n cho vi khu\u1ea9n c\u00f3 l\u1ee3i trong \u0111\u01b0\u1eddng ru\u1ed9t. M\u1ed9t h\u1ec7 vi sinh v\u1eadt \u0111\u01b0\u1eddng ru\u1ed9t kh\u1ecfe m\u1ea1nh v\u00e0 \u0111a d\u1ea1ng c\u00f3 li\u00ean quan m\u1eadt thi\u1ebft \u0111\u1ebfn vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch, dung n\u1ea1p ch\u1ea5t dinh d\u01b0\u1ee1ng, gi\u1ea3m vi\u00eam to\u00e0n th\u00e2n v\u00e0 s\u1ea3n xu\u1ea5t c\u00e1c ch\u1ea5t chuy\u1ec3n h\u00f3a c\u00f3 l\u1ee3i nh\u01b0 axit b\u00e9o chu\u1ed7i ng\u1eafn (Short-chain fatty acids \u2013 SCFA). SCFA, ch\u1eb3ng h\u1ea1n nh\u01b0 butyrate, r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe \u0111\u1ea1i tr\u00e0ng v\u00e0 c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh s\u1ef1 th\u00e8m \u0103n v\u00e0 \u0111\u1ed9 nh\u1ea1y insulin.<\/span><\/p>\n

\u0102n c\u00f3 \u00fd th\u1ee9c \u0111\u1ec3 tr\u01b0\u1eddng th\u1ecd<\/b><\/p>\n

\u0110\u1ec3 c\u00f3 s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i t\u1ed1t, chi\u1ebfn l\u01b0\u1ee3c n\u00e0y r\u1ea5t \u0111\u01a1n gi\u1ea3n nh\u01b0ng s\u00e2u s\u1eafc: \u01afu ti\u00ean c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y \u00edt \u0111\u01b0\u1eddng, gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 polyphenol. L\u1ef1a ch\u1ecdn n\u00e0y h\u1ed7 tr\u1ee3 tr\u1ef1c ti\u1ebfp s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t v\u00e0 th\u00fac \u0111\u1ea9y m\u1ee9c n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh h\u01a1n b\u1eb1ng c\u00e1ch gi\u1ea3m thi\u1ec3u s\u1ef1 gia t\u0103ng \u0111\u1ed9t bi\u1ebfn insulin v\u00e0 glucose li\u00ean quan \u0111\u1ebfn th\u1ef1c ph\u1ea9m nhi\u1ec1u \u0111\u01b0\u1eddng, ngay c\u1ea3 nh\u1eefng lo\u1ea1i \u201ct\u1ef1 nhi\u00ean.\u201d<\/span><\/p>\n

Lu\u00f4n xem tr\u00e1i c\u00e2y nh\u01b0 m\u1ed9t th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng, m\u1ed9t th\u00e0nh ph\u1ea7n c\u1ee7a k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng ch\u1ee9 kh\u00f4ng ph\u1ea3i m\u1ed9t m\u00f3n \u0103n v\u1eb7t \u0111\u01a1n l\u1ebb \u0111\u1ec3 nh\u00e2m nhi v\u00f4 t\u1eadn. N\u00f3 bi\u1ebfn tr\u00e1i c\u00e2y t\u1eeb m\u1ed9t ngu\u1ed3n ti\u1ec1m \u1ea9n g\u00e2y qu\u00e1 t\u1ea3i \u0111\u01b0\u1eddng th\u00e0nh m\u1ed9t c\u00f4ng c\u1ee5 m\u1ea1nh m\u1ebd h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe trao \u0111\u1ed5i ch\u1ea5t, tim m\u1ea1ch v\u00e0 \u0111\u01b0\u1eddng ru\u1ed9t l\u00e2u d\u00e0i.<\/span><\/p>\n

(theo CNBC)<\/span><\/p>\n

The post Nh\u1eefng lo\u1ea1i tr\u00e1i c\u00e2y \u00edt \u0111\u01b0\u1eddng, \u0103n c\u00f3 \u00fd th\u1ee9c \u0111\u1ec3 tr\u01b0\u1eddng th\u1ecd<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n

\u00a0<\/p>","protected":false},"excerpt":{"rendered":"

Quan ni\u1ec7m ph\u1ed5 bi\u1ebfn r\u1eb1ng t\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y \u0111\u1ec1u t\u1ed1t cho s\u1ee9c kh\u1ecfe l\u00e0 m\u1ed9t s\u1ef1 \u0111\u01a1n gi\u1ea3n h\u00f3a c\u1ea7n \u0111\u01b0\u1ee3c xem x\u00e9t k\u1ef9 l\u01b0\u1ee1ng, \u0111\u1eb7c bi\u1ec7t trong b\u1ed1i c\u1ea3nh th\u00f3i quen \u0103n u\u1ed1ng hi\u1ec7n \u0111\u1ea1i v\u00e0 m\u1ed1i quan t\u00e2m ng\u00e0y c\u00e0ng t\u0103ng v\u1ec1 s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a. M\u1eb7c d\u00f9 gi\u00e1 tr\u1ecb …<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[43],"tags":[],"class_list":["post-62494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/62494","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"}],"author":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=62494"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/62494\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=62494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=62494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=62494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}