7 L???i ??ch b???n s???c kh???e tuy???t v???i c???a vi???t ??n tr???ng m???i ng??y

V??i th???p k??? tr?????c, tr???ng c?? ti???ng t??m kh?? x???u trong ng??nh th???c ph???m do h??m l?????ng cholesterol trong tr???ng cao n??n n?? ???????c coi l?? th???c ph???m c?? h???i. Theo ????, m???t qu??? tr???ng c?? ch???a 213mg cholesterol, chi???m 2???3 gi???i h???n h??ng ng??y ???????c khuy???n ngh???. C??c nh?? khoa h???c cho r???ng cholesterol trong m??u cao li??n quan ?????n b???nh tim v?? th???c ph???m c?? h??m l?????ng cholesterol cao s??? b??? nghi ng???.

Nh??ng sau 25 n??m nghi??n c???u, r?? r??ng cholesterol trong th???c ph???m kh??ng ph???i l?? th??? ph???m, m?? ch???t b??o b??o h??a m???i c?? t??c d???ng l???n h??n nhi???u v???i cholesterol trong m??u. C??c s???n ph???m s???a c?? ch???t b??o v?? th???t m??? l?? v?? d??? v??? lo???i th???c ph???m ???????c n???p ch???t b??o b??o h??a v?? k??ch ho???t c?? th??? s???n xu???t cholesterol.

N??m 2000, Hi???p h???i Tim m???ch Hoa K??? (AHA) ???? s???a ?????i h?????ng d???n v???i ch??? ????? cho ng?????i l???n kh???e m???nh. C??c h?????ng d???n c???a AHA cho ph??p ng?????i tr?????ng th??nh kh???e m???nh c?? th??? ??n m???t qu??? tr???ng m???i ng??y v?? gi???i h???n t???ng cholesterol h??ng ng??y l?? 300mg.

Th??nh ph???n dinh d?????ng 1 qu??? tr???ng 100 gam g???m:

N??ng l?????ng: 166 kcal

Protein: 14.8 gam

Ch???t b??o: 11.6 gam

Glucid: 0.5 gam

Ch???t x??: 0 gam

Vitamin: folate (47 mcg), vitamin B12 (1.29 mcg), vitamin A (700 mcg), vitamin D (0.88 mcg), vitamin K (0.3 mcg)…

Ch???t kho??ng: Canxi (55 mg), s???t (2.7 mg), kali (176 mg), K???m (0.9 mg), magie (11 mg)…

D?????i ????y l?? 7 l???i ??ch c???a tr???ng trong kh???u ph???n ??n gi??p tr???ng tr??? th??nh m???t trong nh???ng th???c ph???m l??nh m???nh nh???t.

1. Tr???ng cung c???p Choline

Choline l?? ch???t dinh d?????ng ??t ???????c bi???t ?????n, th?????ng x???p chung nh??m v???i c??c vitamin B. ????y l?? d?????ng ch???t c???n thi???t cho s???c kh???e con ng?????i, tham gia v??o c??c qu?? tr??nh kh??c nhau trong c?? th???.

Song, h???u h???t m???i ng?????i ?????u kh??ng nh???n ????? choline t??? kh???u ph???n ??n h??ng ng??y. L?????ng choline th???p c?? li??n quan ?????n b???nh gan, b???nh tim, r???i lo???n th???n kinh. Ch???t dinh d?????ng n??y quan tr???ng ?????i v???i ph??? n??? mang thai. C??c nghi??n c???u cho th???y, l?????ng choline th???p c?? th??? l??m t??ng nguy c?? khuy???t t???t ???ng th???n kinh, d???n ?????n gi???m ch???c n??ng nh???n th???c ??? em b??.

Tr???ng l?? ngu???n th???c ph???m c?? ch???a choline kh?? phong ph??. Ch???t dinh d?????ng n??y trong m???t qu??? tr???ng g?? chi???m kho???ng h??n 100 mg. V?? v???y, b??? sung tr???ng v??o kh???u ph???n ??n h??ng ng??y c?? th??? cung c???p ????? l?????ng choline theo khuy???n ngh???.

2. Tr???ng ch???a protein ch???t l?????ng cao

Protein t???o th??nh t??? c??c axit amin. C?? th??? c???a m???t ng?????i tr?????ng th??nh c???n 20 lo???i axit amin kh??c nhau ????? ph??t tri???n, ho???t ?????ng b??nh th?????ng. C??c axit amin thi???t y???u kh??ng th??? t??? t???o ra trong c?? th???, ch??ng ???????c ????a v??o th??ng qua th???c ph???m ??n h??ng ng??y.

??n nhi???u protein h??n c?? th??? th??c ?????y qu?? tr??nh trao ?????i ch???t ????? ?????t ch??y nhi???u calo. D?????ng ch???t c??ng c?? th??? ng??n ch???n vi???c ??n qu?? nhi???u, gi??p c?? th??? no l??u. M???i ng?????i n??n b??? sung ?????y ????? ch???t ?????m c?? ngu???n g???c t??? ?????ng v???t, th???c v???t. Tr???ng l?? m???t trong nh???ng ngu???n cung c???p protein t???t nh???t trong ch??? ????? ??n u???ng. Th???c t???, gi?? tr??? sinh h???c (th?????c ??o ch???t l?????ng protein) th?????ng ???????c ????nh gi?? b???ng c??ch so s??nh v???i tr???ng.

3. Tr???ng gi??p gi???m m???

Tr???ng ch??? ch???a m???t l?????ng nh??? carbohydrate nh??ng nhi???u protein v?? ch???t b??o, mang l???i c???m gi??c no. V?? l?? do n??y, c??c nghi??n c???u cho th???y, ??n th???c ph???m v??o b???a s??ng c?? th??? gi??p gi???m b??o.

Trong m???t nghi??n c???u ti???n h??nh tr??n 30 ph??? n??? th???a c??n ho???c b??o ph?? ti??u th??? b???a s??ng g???m tr???ng ho???c b??nh m??. C??? hai b???a s??ng ?????u c?? l?????ng calo nh?? nhau. Nh???ng ph??? n??? trong nh??m ??n tr???ng c???m th???y no, ??n ??t calo h??n trong th???i gian c??n l???i trong ng??y v?? trong 36 gi??? ti???p theo.

Trong m???t nghi??n c???u kh??c di???n ra trong 8 tu???n, nh??m ??n tr???ng v??o b???a s??ng gi??p gi???m c??n ????ng k??? so v???i nh??m dung n???p m???t l?????ng calo t??? b??nh m??. Nh??m ng?????i ??n tr???ng gi???m 16% l?????ng m??? trong c?? th???, gi???m h??n 34% chu vi v??ng eo.

4. Tr???ng ch???a Lutein v?? Zeaxanthin – Ch???t ch???ng oxy h??a c?? l???i cho s???c kh???e c???a m???t

M???t trong nh???ng h???u qu??? c???a l??o h??a l?? th??? l???c c?? xu h?????ng tr??? n??n t???i t???. Tuy nhi??n, c?? m???t s??? ch???t dinh d?????ng c?? th??? gi??p ch???ng l???i qu?? tr??nh tho??i ho?? ???nh h?????ng ?????n m???t. Lutein v?? zeaxanthin l?? nh???ng ch???t ch???ng oxy h??a m???nh m??? t??ch t??? trong v??ng m???c c???a m???t. C??c nghi??n c???u cho th???y r???ng ti??u th??? ????? l?????ng ch???t dinh d?????ng n??y c?? th??? l??m gi???m ????ng k??? nguy c?? ?????c th???y tinh th??? v?? tho??i h??a ??i???m v??ng, hai ch???ng r???i lo???n m???t r???t ph??? bi???n.

L??ng ????? tr???ng ch???a m???t l?????ng l???n lutein v?? zeaxanthin. Trong m???t nghi??n c???u b???nh ch???ng cho th???y ch??? c???n ??n 1/3 l??ng ????? tr???ng m???i ng??y trong 4.5 tu???n c?? th??? l??m t??ng n???ng ????? lutein trong m??u t??? 28 – 50% v?? zeaxanthin t??? 114 – 142%. Ngo??i ra, tr???ng c??ng l?? th???c ph???m c?? nhi???u vitamin A. Thi???u vitamin A l?? nguy??n nh??n g??y m?? ph??? bi???n nh???t tr??n th??? gi???i.

5. Tr???ng gi??u Omega-3

Kh??ng ph???i t???t c??? tr???ng ?????u ???????c t???o ra nh?? nhau. Th??nh ph???n dinh d?????ng c???a n?? s??? thay ?????i tu??? theo th???c ??n v?? c??ch nu??i g??. Tr???ng g?? m??i ???????c nu??i tr??n ?????ng c??? ho???c ???????c cho ??n th???c ??n gi??u omega-3 th?? c?? xu h?????ng ch???a nhi???u acid b??o n??y.

Acid b??o omega-3 ???????c bi???t l?? l??m gi???m n???ng ????? triglyceride trong m??u – y???u t??? nguy c?? n???i ti???ng ?????i v???i b???nh tim. C??c nghi??n c???u cho th???y ti??u th??? tr???ng gi??u omega-3 l?? m???t c??ch r???t hi???u qu??? ????? gi???m triglyceride m??u. ?????ng th???i, ch??? c???n ??n n??m qu??? tr???ng gi??u omega-3 m???i tu???n trong ba tu???n ???? l??m gi???m triglyceride 16 – 18%.

6. Trong th??nh ph???n tr???ng c?? nhi???u protein ch???t l?????ng cao v???i ?????y ????? acid amin c???n thi???t

Protein c?? vai tr?? ch??nh trong t???o h??nh c?? th???. Ch??ng ???????c s??? d???ng t???o ra t???t c??? c??c lo???i m??, ph??n t??? cho c???u tr??c v?? ch???c n??ng. Cung c???p ????? protein theo nhu c???u khuy???n ngh??? c?? th??? gi??p gi???m c??n, t??ng kh???i l?????ng c?? b???p, gi???m huy???t ??p v?? t???i ??u h??a s???c kh???e c???a x????ng… Tr???ng l?? m???t ngu???n protein tuy???t v???i c??ng v???i t???t c??? c??c acid amin thi???t y???u theo t??? l??? ph?? h???p. V?? v???y, tr???ng ????p ???ng ????? c??c y??u c???u v??? c??c ch???t dinh d?????ng cho kh???u ph???n ??n h???p l??.

7. ??n tr???ng gi??p no l??u v?? ch???a ??t calo

Tr???ng l?? th???c ph???m gi??u protein – ch???t dinh d?????ng ??a l?????ng b??o h??a v?? c?? th??? l??m gi???m l?????ng calo sau ???? trong ng??y. Nghi??n c???u tr??n 30 ph??? n??? th???a c??n s??? d???ng tr???ng thay v?? b??nh m?? cho b???a s??ng, k???t qu??? cho th???y nh???ng ng?????i ph??? n??? n??y c?? c???m gi??c no t??ng v?? h??? s??? ??n ??t calo h??n trong b???a ti???p theo. Trong m???t nghi??n c???u kh??c, khi thay th??? m???t b???a s??ng ?????y ????? b???ng m???t b???a s??ng v???i tr???ng cho k???t qu??? gi???m c??n ????ng k??? trong kho???ng th???i gian t??m tu???n.

8. L??u ?? khi s??? d???ng tr???ng

Nh??n chung, tr???ng l?? m???t lo???i th???c ph???m r???t t???t cho s???c kh???e, ch???a ngu???n dinh d?????ng d???i d??o. Tuy nhi??n, c??c chuy??n gia khuy??n kh??ng n??n ??n qu?? 2 l??ng ????? tr???ng m???i ng??y. Ri??ng l??ng tr???ng tr???ng th?? b???n c?? th??? ??n tho???i m??i, kh??ng h???n ch??? v?? l??ng tr???ng tr???ng r???t t???t cho s??? ph??t tri???n c???a c?? b???p.

Nh???ng ng?????i b???nh t??ng huy???t ??p, x?? ho?? ?????ng m???ch v??nh th?? t???t nh???t kh??ng n??n ??n nhi???u tr???ng g?? ?????c bi???t l?? l??ng ????? tr???ng. Sau khi ??n tr???ng g?? t???t nh???t n??n ??n nh???ng lo???i rau v?? hoa qu??? c?? ch???a h??m l?????ng vitamin C phong ph?? ????? t??ng s??? h???p thu s???t, protein, canxi.

N???u ??n tr???ng g?? s???ng th?? t??? l??? h???p thu v?? ti??u ho?? ch??? chi???m 40%; ??? tr???ng lu???c l?? 100%; tr???ng r??n ch??n t???i 98,5%; tr???ng r??n gi?? 81%; tr???ng ???p 85%; tr???ng ch??ng 87,5%. Do ???? t???t nh???t l?? n??n ??n tr???ng lu???c, kh??ng nh???ng ?????m b???o ???????c ch???t dinh d?????ng nh?? protein, lipid, kho??ng ch???t… m?? c??c vitamin b??? m???t ??i ??t.

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