{"id":9136,"date":"2026-05-31T18:01:08","date_gmt":"2026-05-31T11:01:08","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=9136"},"modified":"2026-05-31T18:01:08","modified_gmt":"2026-05-31T11:01:08","slug":"oi-trai-cay-binh-dan-vo-dich-ve-vitamin-c","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/oi-trai-cay-binh-dan-vo-dich-ve-vitamin-c\/","title":{"rendered":"\u1ed4i \u2013 Tr\u00e1i C\u00e2y B\u00ecnh D\u00e2n V\u00f4 \u0110\u1ecbch V\u1ec1 Vitamin C"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u1ed4i l\u00e0 lo\u1ea1i tr\u00e1i c\u00e2y b\u00ecnh d\u00e2n, d\u1ec5 tr\u1ed3ng v\u00e0 quen thu\u1ed9c v\u1edbi m\u1ecdi l\u1ee9a tu\u1ed5i ng\u01b0\u1eddi Vi\u1ec7t. \u0110\u1eebng \u0111\u1ec3 v\u1ebb ngo\u00e0i gi\u1ea3n d\u1ecb \u0111\u00e1nh l\u1eeba b\u1ea1n \u2013 \u1ed5i th\u1ef1c ra l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i tr\u00e1i c\u00e2y gi\u00e0u dinh d\u01b0\u1ee1ng nh\u1ea5t t\u1ef1 nhi\u00ean, \u0111\u1eb7c bi\u1ec7t l\u00e0 h\u00e0m l\u01b0\u1ee3ng vitamin C v\u01b0\u1ee3t tr\u1ed9i h\u01a1n b\u1ea5t k\u1ef3 lo\u1ea1i tr\u00e1i c\u00e2y nhi\u1ec7t \u0111\u1edbi n\u00e0o kh\u00e1c.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng trong 100g \u1ed5i (~68 kcal)<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Ch\u1ea5t dinh d\u01b0\u1ee1ng<\/th><th>H\u00e0m l\u01b0\u1ee3ng<\/th><th>% Nhu c\u1ea7u h\u00e0ng ng\u00e0y (DV)<\/th><\/tr><\/thead><tbody><tr><td>Calo<\/td><td>68 kcal<\/td><td>\u2014<\/td><\/tr><tr><td>Carbohydrate<\/td><td>14,3g<\/td><td>\u2014<\/td><\/tr><tr><td>Ch\u1ea5t x\u01a1<\/td><td>5,4g<\/td><td>22%<\/td><\/tr><tr><td>\u0110\u01b0\u1eddng t\u1ef1 nhi\u00ean<\/td><td>8,9g<\/td><td>\u2014<\/td><\/tr><tr><td>Ch\u1ea5t \u0111\u1ea1m<\/td><td>2,6g<\/td><td>\u2014<\/td><\/tr><tr><td>Vitamin C<\/td><td>228mg<\/td><td>253%<\/td><\/tr><tr><td>Folate (B9)<\/td><td>49mcg<\/td><td>12%<\/td><\/tr><tr><td>Kali<\/td><td>417mg<\/td><td>12%<\/td><\/tr><tr><td>Magie<\/td><td>22mg<\/td><td>5%<\/td><\/tr><tr><td>Vitamin A<\/td><td>31mcg RAE<\/td><td>3%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Con s\u1ed1 253% vitamin C \u2013 g\u1ea5p 4 l\u1ea7n cam v\u00e0 g\u1ea5p \u0111\u00f4i kiwi \u2013 khi\u1ebfn \u1ed5i tr\u1edf th\u00e0nh <strong>v\u00f4 \u0111\u1ecbch vitamin C<\/strong> trong th\u1ebf gi\u1edbi tr\u00e1i c\u00e2y. Ngo\u00e0i ra \u1ed5i c\u00f2n r\u1ea5t gi\u00e0u <strong>lycopene<\/strong> (\u0111\u1eb7c bi\u1ec7t \u1ed5i ru\u1ed9t \u0111\u1ecf), <strong>quercetin<\/strong> v\u00e0 nhi\u1ec1u polyphenol m\u1ea1nh.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"667\" height=\"416\" src=\"https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-1.jpg\" alt=\"\" class=\"wp-image-9147\" style=\"width:900px\" srcset=\"https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-1.jpg 667w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-1-300x187.jpg 300w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-1-18x12.jpg 18w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-1-600x374.jpg 600w\" sizes=\"(max-width: 667px) 100vw, 667px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">9 L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe n\u1ed5i b\u1eadt t\u1eeb qu\u1ea3 \u1ed5i<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. V\u00f4 \u0111\u1ecbch vitamin C \u2013 t\u0103ng mi\u1ec5n d\u1ecbch t\u1ed1i \u0111a<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">253% nhu c\u1ea7u vitamin C h\u00e0ng ng\u00e0y t\u1eeb 100g \u1ed5i \u2013 kh\u00f4ng lo\u1ea1i tr\u00e1i c\u00e2y th\u00f4ng th\u01b0\u1eddng n\u00e0o s\u00e1nh \u0111\u01b0\u1ee3c! Vitamin C k\u00edch th\u00edch m\u1ea1nh m\u1ebd h\u1ec7 mi\u1ec5n d\u1ecbch, th\u00fac \u0111\u1ea9y s\u1ea3n xu\u1ea5t collagen v\u00e0 r\u00fat ng\u1eafn th\u1eddi gian \u1ed1m b\u1ec7nh. Ch\u1ec9 c\u1ea7n 1 qu\u1ea3 \u1ed5i v\u1eeba l\u00e0 \u0111\u1ee7 vitamin C cho c\u1ea3 ng\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Gi\u00e0u ch\u1ea5t x\u01a1 nh\u1ea5t trong c\u00e1c lo\u1ea1i qu\u1ea3 ph\u1ed5 bi\u1ebfn<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">5,4g ch\u1ea5t x\u01a1\/100g \u2013 cao h\u01a1n t\u00e1o, l\u00ea v\u00e0 nhi\u1ec1u lo\u1ea1i tr\u00e1i c\u00e2y kh\u00e1c \u2013 gi\u00fap nu\u00f4i d\u01b0\u1ee1ng l\u1ee3i khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t, t\u0103ng nhu \u0111\u1ed9ng ru\u1ed9t v\u00e0 ph\u00f2ng ng\u1eeba t\u00e1o b\u00f3n hi\u1ec7u qu\u1ea3. Ch\u1ea5t x\u01a1 \u1ed5i c\u00f2n gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 gi\u1ea3m cholesterol.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft hi\u1ec7u qu\u1ea3<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ea5t x\u01a1 cao l\u00e0m ch\u1eadm h\u1ea5p thu \u0111\u01b0\u1eddng, trong khi quercetin v\u00e0 c\u00e1c polyphenol gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin. Nghi\u00ean c\u1ee9u cho th\u1ea5y \u0103n \u1ed5i (k\u1ec3 c\u1ea3 l\u00e1 \u1ed5i d\u01b0\u1edbi d\u1ea1ng tr\u00e0) gi\u00fap gi\u1ea3m \u0111\u01b0\u1eddng huy\u1ebft sau b\u1eefa \u0103n \u2013 ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi ti\u1ec1n ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng type 2.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. B\u1ea3o v\u1ec7 tim m\u1ea1ch to\u00e0n di\u1ec7n<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kali (417mg\/100g \u2013 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng chu\u1ed1i), lycopene v\u00e0 vitamin C ph\u1ed1i h\u1ee3p gi\u00fap ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p, gi\u1ea3m cholesterol LDL x\u1ea5u v\u00e0 b\u1ea3o v\u1ec7 m\u1ea1ch m\u00e1u kh\u1ecfi x\u01a1 v\u1eefa. \u1ed4i l\u00e0 &#8220;th\u1ea7n d\u01b0\u1ee3c&#8221; t\u1ef1 nhi\u00ean cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. H\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-01-1-1024x538.jpg\" alt=\"\" class=\"wp-image-9148\" style=\"width:900px\" srcset=\"https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-01-1-1024x538.jpg 1024w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-01-1-300x158.jpg 300w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-01-1-768x403.jpg 768w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-01-1-18x9.jpg 18w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-01-1-600x315.jpg 600w, https:\/\/www.bautruc.com\/wp-content\/uploads\/2026\/05\/qua-oi-01-1.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">68 kcal\/100g v\u1edbi 5,4g ch\u1ea5t x\u01a1 t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u m\u00e0 kh\u00f4ng c\u1ea7n nhi\u1ec1u calo. \u1ed4i l\u00e0 l\u1ef1a ch\u1ecdn b\u1eefa ph\u1ee5 g\u1ea7n nh\u01b0 ho\u00e0n h\u1ea3o cho ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n: dinh d\u01b0\u1ee1ng cao, calo th\u1ea5p, no l\u00e2u v\u00e0 ngon mi\u1ec7ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Ch\u1ed1ng oxy h\u00f3a \u2013 ph\u00f2ng ng\u1eeba ung th\u01b0<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lycopene (\u0111\u1eb7c bi\u1ec7t cao trong \u1ed5i ru\u1ed9t \u0111\u1ecf), quercetin v\u00e0 vitamin C k\u1ebft h\u1ee3p t\u1ea1o n\u00ean b\u1ed9 &#8220;ba m\u0169i nh\u1ecdn&#8221; ch\u1ed1ng oxy h\u00f3a, \u1ee9c ch\u1ebf s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a t\u1ebf b\u00e0o ung th\u01b0 v\u00e0 b\u1ea3o v\u1ec7 DNA t\u1ebf b\u00e0o kh\u1ecfi t\u1ed5n th\u01b0\u01a1ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe da<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin C k\u00edch th\u00edch t\u1ed5ng h\u1ee3p collagen gi\u00fap da \u0111\u00e0n h\u1ed3i, c\u0103ng m\u1ecbn v\u00e0 m\u1edd n\u1ebfp nh\u0103n. Lycopene b\u1ea3o v\u1ec7 da kh\u1ecfi t\u00e1c h\u1ea1i c\u1ee7a tia UV. \u0102n \u1ed5i m\u1ed7i ng\u00e0y l\u00e0 c\u00e1ch l\u00e0m \u0111\u1eb9p t\u1eeb b\u00ean trong \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. T\u1ed1t cho s\u1ee9c kh\u1ecfe n\u00e3o b\u1ed9<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B3 (niacin) v\u00e0 B6 trong \u1ed5i h\u1ed7 tr\u1ee3 tu\u1ea7n ho\u00e0n m\u00e1u n\u00e3o v\u00e0 t\u1ed5ng h\u1ee3p ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh. C\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a gi\u00fap b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o th\u1ea7n kinh kh\u1ecfi t\u1ed5n th\u01b0\u01a1ng, c\u00f3 ti\u1ec1m n\u0103ng gi\u1ea3m nguy c\u01a1 suy gi\u1ea3m tr\u00ed nh\u1edb theo tu\u1ed5i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9. H\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe ph\u1ee5 n\u1eef mang thai<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">12% nhu c\u1ea7u folate h\u00e0ng ng\u00e0y t\u1eeb 100g \u1ed5i \u2013 d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu ng\u0103n ng\u1eeba d\u1ecb t\u1eadt \u1ed1ng th\u1ea7n kinh \u1edf thai nhi. Vitamin C v\u00e0 s\u1eaft trong \u1ed5i c\u0169ng gi\u00fap ng\u0103n ng\u1eeba thi\u1ebfu m\u00e1u thai k\u1ef3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u01b0u \u00fd khi \u0103n \u1ed5i<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u1ecdn \u1ed5i v\u1ecf xanh v\u00e0ng, th\u01a1m nh\u1eb9, \u1ea5n th\u1ea5y h\u01a1i m\u1ec1m \u2013 kh\u00f4ng c\u1ee9ng ho\u00e0n to\u00e0n v\u00e0 kh\u00f4ng nh\u00e3o<\/li>\n\n\n\n<li>\u1ed4i ru\u1ed9t \u0111\u1ecf ch\u1ee9a lycopene nhi\u1ec1u h\u01a1n \u1ed5i ru\u1ed9t tr\u1eafng \u2013 \u01b0u ti\u00ean n\u1ebfu mu\u1ed1n t\u0103ng ch\u1ea5t ch\u1ed1ng oxy h\u00f3a<\/li>\n\n\n\n<li>\u0102n c\u1ea3 ph\u1ea7n h\u1ea1t v\u00e0 v\u1ecf (sau khi r\u1eeda s\u1ea1ch) \u0111\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a ch\u1ea5t x\u01a1 v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t<\/li>\n\n\n\n<li>Kh\u00f4ng \u0103n qu\u00e1 nhi\u1ec1u \u1ed5i xanh \u2013 c\u00f3 th\u1ec3 g\u00e2y \u0111au b\u1ee5ng ho\u1eb7c t\u00e1o b\u00f3n \u1edf m\u1ed9t s\u1ed1 ng\u01b0\u1eddi<\/li>\n\n\n\n<li>B\u1ea3o qu\u1ea3n \u1ed5i \u1edf nhi\u1ec7t \u0111\u1ed9 ph\u00f2ng cho \u0111\u1ebfn khi ch\u00edn, sau \u0111\u00f3 \u0111\u1ec3 t\u1ee7 l\u1ea1nh d\u00f9ng trong 3-4 ng\u00e0y<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ngu\u1ed3n tham kh\u1ea3o:<\/strong> <a href=\"https:\/\/www.vinmec.com\" target=\"_blank\" rel=\"noopener\">vinmec.com<\/a> v\u00e0 <a href=\"https:\/\/www.healthline.com\" target=\"_blank\" rel=\"noopener\">healthline.com<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u1ed4i l\u00e0 lo\u1ea1i tr\u00e1i c\u00e2y b\u00ecnh d\u00e2n, d\u1ec5 tr\u1ed3ng v\u00e0 quen thu\u1ed9c v\u1edbi m\u1ecdi l\u1ee9a tu\u1ed5i ng\u01b0\u1eddi Vi\u1ec7t. \u1ed4i l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i tr\u00e1i c\u00e2y gi\u00e0u dinh d\u01b0\u1ee1ng nh\u1ea5t, \u0111\u1eb7c bi\u1ec7t h\u00e0m l\u01b0\u1ee3ng vitamin C v\u01b0\u1ee3t tr\u1ed9i h\u01a1n b\u1ea5t k\u1ef3 lo\u1ea1i tr\u00e1i c\u00e2y n\u00e0o kh\u00e1c.<\/p>","protected":false},"author":2,"featured_media":9148,"comment_status":"closed","ping_status":"0","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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