{"id":9241,"date":"2026-06-07T14:58:27","date_gmt":"2026-06-07T07:58:27","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=9241"},"modified":"2026-06-07T15:19:36","modified_gmt":"2026-06-07T08:19:36","slug":"ot-chuong-dinh-duong-loi-ich","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/ot-chuong-dinh-duong-loi-ich\/","title":{"rendered":"\u1edat Chu\u00f4ng Gi\u00f2n Ng\u1ecdt Nhi\u1ec1u M\u00e0u S\u1eafc \u2013 Si\u00eau Th\u1ef1c Ph\u1ea9m & 6 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe V\u00e0ng"},"content":{"rendered":"

B\u1ea1n c\u00f3 bao gi\u1edd t\u1ef1 h\u1ecfi t\u1ea1i sao \u1edbt chu\u00f4ng l\u1ea1i xu\u1ea5t hi\u1ec7n trong h\u1ea7u h\u1ebft c\u00e1c m\u00f3n \u0103n l\u00e0nh m\u1ea1nh tr\u00ean th\u1ebf gi\u1edbi? C\u00e2u tr\u1ea3 l\u1eddi n\u1eb1m \u1edf h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng \u0111\u00e1ng kinh ng\u1ea1c \u1ea9n ch\u1ee9a trong t\u1eebng m\u00fai \u1edbt gi\u00f2n ng\u1ecdt n\u00e0y. T\u1eeb m\u00e0u \u0111\u1ecf r\u1ef1c r\u1ee1 \u0111\u1ebfn m\u00e0u v\u00e0ng t\u01b0\u01a1i hay xanh m\u00e1t \u2013 m\u1ed7i m\u00e0u s\u1eafc c\u1ee7a \u1edbt chu\u00f4ng \u0111\u1ec1u mang m\u1ed9t h\u1ed3 s\u01a1 dinh d\u01b0\u1ee1ng ri\u00eang bi\u1ec7t v\u00e0 v\u00f4 s\u1ed1 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe.<\/p>\n

\"\u1edbt<\/figure>\n

Ngu\u1ed3n G\u1ed1c Tr\u00e1i \u1edat Chu\u00f4ng<\/h2>\n

\u1edat chu\u00f4ng c\u00f3 t\u00ean khoa h\u1ecdc l\u00e0 Capsicum annuum<\/em>, thu\u1ed9c h\u1ecd C\u00e0 (Solanaceae), xu\u1ea5t x\u1ee9 t\u1eeb v\u00f9ng Trung v\u00e0 Nam M\u1ef9 \u2013 n\u01a1i ng\u01b0\u1eddi d\u00e2n b\u1ea3n \u0111\u1ecba \u0111\u00e3 tr\u1ed3ng v\u00e0 s\u1eed d\u1ee5ng \u1edbt chu\u00f4ng t\u1eeb h\u01a1n 9.000 n\u0103m tr\u01b0\u1edbc. Kh\u00f4ng gi\u1ed1ng \u1edbt th\u00f4ng th\u01b0\u1eddng, \u1edbt chu\u00f4ng kh\u00f4ng ch\u1ee9a capsaicin \u2013 h\u1ee3p ch\u1ea5t t\u1ea1o v\u1ecb cay \u2013 do \u0111\u1ed9t bi\u1ebfn gene t\u1ef1 nhi\u00ean, khi\u1ebfn n\u00f3 c\u00f3 v\u1ecb ng\u1ecdt nh\u1eb9 v\u00e0 ho\u00e0n to\u00e0n kh\u00f4ng cay.<\/p>\n

Sau khi Columbus \u0111\u1ebfn ch\u00e2u M\u1ef9 v\u00e0o th\u1ebf k\u1ef7 15, \u1edbt chu\u00f4ng \u0111\u01b0\u1ee3c mang v\u1ec1 ch\u00e2u \u00c2u v\u00e0 nhanh ch\u00f3ng tr\u1edf th\u00e0nh nguy\u00ean li\u1ec7u kh\u00f4ng th\u1ec3 thi\u1ebfu trong \u1ea9m th\u1ef1c \u0110\u1ecba Trung H\u1ea3i, T\u00e2y Ban Nha v\u00e0 Hungary. Ng\u00e0y nay, Trung Qu\u1ed1c, Mexico, Indonesia v\u00e0 T\u00e2y Ban Nha l\u00e0 nh\u1eefng n\u01b0\u1edbc s\u1ea3n xu\u1ea5t \u1edbt chu\u00f4ng h\u00e0ng \u0111\u1ea7u th\u1ebf gi\u1edbi. T\u1ea1i Vi\u1ec7t Nam, \u1edbt chu\u00f4ng \u0111\u01b0\u1ee3c nh\u1eadp kh\u1ea9u v\u00e0 tr\u1ed3ng trong nh\u00e0 k\u00ednh, ng\u00e0y c\u00e0ng ph\u1ed5 bi\u1ebfn trong th\u1ef1c \u0111\u01a1n gia \u0111\u00ecnh hi\u1ec7n \u0111\u1ea1i.<\/p>\n

M\u00e0u s\u1eafc c\u1ee7a \u1edbt chu\u00f4ng ph\u1ea3n \u00e1nh \u0111\u1ed9 ch\u00edn v\u00e0 th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng: \u1edbt xanh<\/strong> ch\u01b0a ch\u00edn ho\u00e0n to\u00e0n, v\u1ecb h\u01a1i \u0111\u1eafng; \u1edbt v\u00e0ng v\u00e0 cam<\/strong> ch\u00edn v\u1eeba, ng\u1ecdt d\u1ecbu; \u1edbt \u0111\u1ecf<\/strong> ch\u00edn nh\u1ea5t, ng\u1ecdt nh\u1ea5t v\u00e0 gi\u00e0u d\u01b0\u1ee1ng ch\u1ea5t nh\u1ea5t \u2013 \u0111\u1eb7c bi\u1ec7t l\u00e0 vitamin C v\u00e0 lycopene.<\/p>\n

Th\u00e0nh Ph\u1ea7n Dinh D\u01b0\u1ee1ng \u1edat Chu\u00f4ng<\/h2>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng dinh d\u01b0\u1ee1ng c\u1ee7a \u1edbt chu\u00f4ng \u0111\u1ecf (lo\u1ea1i ph\u1ed5 bi\u1ebfn v\u00e0 gi\u00e0u d\u01b0\u1ee1ng ch\u1ea5t nh\u1ea5t) per 100g ph\u1ea7n \u0103n \u0111\u01b0\u1ee3c:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Th\u00e0nh ph\u1ea7n<\/th>\nH\u00e0m l\u01b0\u1ee3ng (per 100g)<\/th>\n% RDI<\/th>\n<\/tr>\n<\/thead>\n
N\u0103ng l\u01b0\u1ee3ng<\/td>\n31 kcal<\/td>\n2%<\/td>\n<\/tr>\n
Carbohydrate<\/td>\n6 g<\/td>\n2%<\/td>\n<\/tr>\n
\u0110\u01b0\u1eddng t\u1ef1 nhi\u00ean<\/td>\n4,2 g<\/td>\n\u2013<\/td>\n<\/tr>\n
Ch\u1ea5t x\u01a1<\/td>\n2,1 g<\/td>\n8%<\/td>\n<\/tr>\n
Protein<\/td>\n1 g<\/td>\n2%<\/td>\n<\/tr>\n
Ch\u1ea5t b\u00e9o<\/td>\n0,3 g<\/td>\n0%<\/td>\n<\/tr>\n
Vitamin C<\/td>\n127,7 mg<\/td>\n142%<\/td>\n<\/tr>\n
Vitamin B6<\/td>\n0,4 mg<\/td>\n21%<\/td>\n<\/tr>\n
Vitamin A (beta-carotene)<\/td>\n157 mcg RAE<\/td>\n17%<\/td>\n<\/tr>\n
Vitamin E<\/td>\n1,6 mg<\/td>\n11%<\/td>\n<\/tr>\n
Vitamin K<\/td>\n4,9 mcg<\/td>\n6%<\/td>\n<\/tr>\n
Folate (B9)<\/td>\n46 mcg<\/td>\n12%<\/td>\n<\/tr>\n
Kali (Potassium)<\/td>\n211 mg<\/td>\n6%<\/td>\n<\/tr>\n
Magie<\/td>\n12 mg<\/td>\n3%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\"\u1edbt<\/figure>\n

6 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe N\u1ed5i B\u1eadt C\u1ee7a \u1edat Chu\u00f4ng<\/h2>\n

1. Si\u00eau Gi\u00e0u Vitamin C \u2013 G\u1ea5p 3 L\u1ea7n So V\u1edbi Cam<\/h3>\n

\u1edat chu\u00f4ng \u0111\u1ecf ch\u1ee9a t\u1edbi 127,7 mg vitamin C\/100g \u2013 g\u1ea5p 3 l\u1ea7n so v\u1edbi cam v\u00e0 g\u1ea5p \u0111\u00f4i so v\u1edbi kiwi. \u0110\u00e2y l\u00e0 s\u1ef1 th\u1eadt dinh d\u01b0\u1ee1ng khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi ng\u1ea1c nhi\u00ean! Vitamin C trong \u1edbt chu\u00f4ng gi\u00fap t\u1ed5ng h\u1ee3p collagen, t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch, b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi stress oxy h\u00f3a v\u00e0 t\u0103ng h\u1ea5p thu s\u1eaft t\u1eeb th\u1ef1c ph\u1ea9m g\u1ed1c th\u1ef1c v\u1eadt \u2013 \u0111\u1eb7c bi\u1ec7t c\u00f3 l\u1ee3i cho ng\u01b0\u1eddi \u0103n chay.<\/p>\n

2. B\u1ea3o V\u1ec7 Th\u1ecb L\u1ef1c V\u1edbi Lutein & Zeaxanthin<\/h3>\n

\u1edat chu\u00f4ng \u2013 \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edbt v\u00e0ng \u2013 l\u00e0 m\u1ed9t trong nh\u1eefng ngu\u1ed3n lutein v\u00e0 zeaxanthin t\u1ed1t nh\u1ea5t trong t\u1ef1 nhi\u00ean. Hai carotenoid n\u00e0y t\u1eadp trung t\u1ea1i \u0111i\u1ec3m v\u00e0ng c\u1ee7a v\u00f5ng m\u1ea1c, \u0111\u00f3ng vai tr\u00f2 “k\u00ednh l\u1ecdc” t\u1ef1 nhi\u00ean b\u1ea3o v\u1ec7 m\u1eaft kh\u1ecfi \u00e1nh s\u00e1ng xanh c\u00f3 h\u1ea1i v\u00e0 g\u1ed1c t\u1ef1 do. Nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u lutein v\u00e0 zeaxanthin gi\u00fap gi\u1ea3m nguy c\u01a1 \u0111\u1ee5c th\u1ee7y tinh th\u1ec3 v\u00e0 tho\u00e1i h\u00f3a \u0111i\u1ec3m v\u00e0ng do tu\u1ed5i t\u00e1c l\u00ean \u0111\u1ebfn 43%.<\/p>\n

3. Ch\u1ed1ng Oxy H\u00f3a M\u1ea1nh \u2013 Ng\u0103n Ng\u1eeba Ung Th\u01b0 & L\u00e3o H\u00f3a<\/h3>\n

\u1edat chu\u00f4ng \u0111\u1ecf ch\u1ee9a lycopene \u2013 m\u1ed9t carotenoid \u0111\u1ecf m\u1ea1nh c\u00f3 ho\u1ea1t t\u00ednh ch\u1ed1ng oxy h\u00f3a v\u01b0\u1ee3t tr\u1ed9i. K\u1ebft h\u1ee3p v\u1edbi vitamin C, E v\u00e0 beta-carotene, \u1edbt chu\u00f4ng t\u1ea1o th\u00e0nh “d\u00e0n \u0111\u1ed9i” antioxidant b\u1ea3o v\u1ec7 DNA kh\u1ecfi t\u1ed5n th\u01b0\u01a1ng, trung h\u00f2a g\u1ed1c t\u1ef1 do v\u00e0 gi\u1ea3m vi\u00eam m\u1ea1n t\u00ednh \u2013 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 nguy c\u01a1 h\u00e0ng \u0111\u1ea7u d\u1eabn \u0111\u1ebfn ung th\u01b0 v\u00e0 l\u00e3o h\u00f3a s\u1edbm.<\/p>\n

4. H\u1ed7 Tr\u1ee3 S\u1ee9c Kh\u1ecfe Tim M\u1ea1ch<\/h3>\n

H\u00e0m l\u01b0\u1ee3ng kali, vitamin B6 v\u00e0 folate trong \u1edbt chu\u00f4ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng b\u1ea3o v\u1ec7 tim m\u1ea1ch: kali gi\u00fap \u0111i\u1ec1u h\u00f2a huy\u1ebft \u00e1p, vitamin B6 v\u00e0 folate gi\u1ea3m homocysteine trong m\u00e1u \u2013 m\u1ed9t amino acid khi t\u00edch l\u0169y qu\u00e1 nhi\u1ec1u s\u1ebd l\u00e0m t\u1ed5n th\u01b0\u01a1ng m\u1ea1ch m\u00e1u v\u00e0 t\u0103ng nguy c\u01a1 \u0111au tim, \u0111\u1ed9t qu\u1ef5. \u1edat chu\u00f4ng c\u0169ng kh\u00f4ng ch\u1ee9a cholesterol v\u00e0 c\u1ef1c k\u1ef3 \u00edt calo (31 kcal\/100g).<\/p>\n

5. H\u1ed7 Tr\u1ee3 Gi\u1ea3m C\u00e2n & Ki\u1ec3m So\u00e1t \u0110\u01b0\u1eddng Huy\u1ebft<\/h3>\n

V\u1edbi ch\u1ec9 31 kcal\/100g v\u00e0 h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 t\u1ed1t, \u1edbt chu\u00f4ng l\u00e0 “b\u1ea1n \u0111\u1ed3ng h\u00e0nh” l\u00fd t\u01b0\u1edfng trong ch\u1ebf \u0111\u1ed9 \u0103n gi\u1ea3m c\u00e2n. Ch\u1ea5t x\u01a1 l\u00e0m ch\u1eadm h\u1ea5p thu \u0111\u01b0\u1eddng v\u00e0o m\u00e1u, \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 k\u00e9o d\u00e0i c\u1ea3m gi\u00e1c no. Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft (GI) c\u1ee7a \u1edbt chu\u00f4ng r\u1ea5t th\u1ea5p (15), ph\u00f9 h\u1ee3p ho\u00e0n to\u00e0n cho ng\u01b0\u1eddi ti\u1ec3u \u0111\u01b0\u1eddng type 2 v\u00e0 ng\u01b0\u1eddi mu\u1ed1n ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n

6. T\u1ed1t Cho Da, T\u00f3c & X\u01b0\u01a1ng Kh\u1edbp<\/h3>\n

B\u1ed9 ba vitamin C \u2013 vitamin E \u2013 beta-carotene trong \u1edbt chu\u00f4ng l\u00e0 c\u00f4ng th\u1ee9c v\u00e0ng cho l\u00e0n da kh\u1ecfe m\u1ea1nh: vitamin C k\u00edch th\u00edch t\u1ed5ng h\u1ee3p collagen gi\u1ea3m n\u1ebfp nh\u0103n; beta-carotene chuy\u1ec3n h\u00f3a th\u00e0nh vitamin A gi\u00fap t\u00e1i t\u1ea1o t\u1ebf b\u00e0o da v\u00e0 t\u0103ng \u0111\u1ed9 b\u00f3ng m\u01b0\u1ee3t c\u1ee7a t\u00f3c; vitamin E b\u1ea3o v\u1ec7 m\u00e0ng t\u1ebf b\u00e0o da kh\u1ecfi t\u1ed5n th\u01b0\u01a1ng UV. Ngo\u00e0i ra, silicon trong \u1edbt chu\u00f4ng c\u00f2n h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng v\u00e0 kh\u1edbp.<\/p>\n

\"\u1edbt<\/figure>\n

C\u00e1ch \u0102n & K\u1ebft H\u1ee3p Ngon Nh\u1ea5t<\/h2>\n

\u1edat chu\u00f4ng l\u00e0 nguy\u00ean li\u1ec7u c\u1ef1c k\u1ef3 \u0111a n\u0103ng, ngon c\u1ea3 khi \u0103n s\u1ed1ng l\u1eabn n\u1ea5u ch\u00edn. Khi \u0103n s\u1ed1ng, h\u00e0m l\u01b0\u1ee3ng vitamin C \u0111\u01b0\u1ee3c gi\u1eef nguy\u00ean t\u1ed1i \u0111a. Khi n\u1ea5u ch\u00edn (h\u1ea5p, x\u00e0o nh\u1eb9), beta-carotene v\u00e0 lycopene l\u1ea1i d\u1ec5 h\u1ea5p thu h\u01a1n do nhi\u1ec7t \u0111\u1ed9 ph\u00e1 v\u1ee1 th\u00e0nh t\u1ebf b\u00e0o th\u1ef1c v\u1eadt.<\/p>\n

M\u1ed9t s\u1ed1 g\u1ee3i \u00fd k\u1ebft h\u1ee3p ngon:<\/p>\n

    \n
  • \u0102n s\u1ed1ng v\u1edbi hummus ho\u1eb7c s\u1ed1t b\u01a1:<\/strong> Snack l\u00e0nh m\u1ea1nh, gi\u00e0u vitamin, gi\u00f2n ngon.<\/li>\n
  • X\u00e0o \u1edbt chu\u00f4ng v\u1edbi th\u1ecbt b\u00f2\/g\u00e0:<\/strong> Vitamin C t\u0103ng h\u1ea5p thu s\u1eaft t\u1eeb th\u1ecbt, m\u00e0u s\u1eafc b\u1eaft m\u1eaft.<\/li>\n
  • Salad \u1edbt chu\u00f4ng 3 m\u00e0u:<\/strong> K\u1ebft h\u1ee3p \u0111\u1ecf \u2013 v\u00e0ng \u2013 xanh v\u1edbi d\u1ea7u olive v\u00e0 gi\u1ea5m balsamic.<\/li>\n
  • \u1edat chu\u00f4ng nh\u1ed3i th\u1ecbt n\u01b0\u1edbng:<\/strong> M\u00f3n \u0103n ho\u00e0n ch\u1ec9nh, \u0111\u1eb9p m\u1eaft, \u0111\u1ee7 dinh d\u01b0\u1ee1ng.<\/li>\n
  • Sinh t\u1ed1 rau c\u1ee7:<\/strong> \u1edat chu\u00f4ng \u0111\u1ecf + c\u00e0 r\u1ed1t + cam + g\u1eebng \u2013 th\u1ee9c u\u1ed1ng detox gi\u00e0u beta-carotene.<\/li>\n
  • Pizza, pasta, risotto:<\/strong> \u1edat chu\u00f4ng n\u01b0\u1edbng ch\u00edn cho v\u1ecb ng\u1ecdt t\u1ef1 nhi\u00ean tuy\u1ec7t v\u1eddi.<\/li>\n<\/ul>\n

    M\u1eb9o b\u1ea3o qu\u1ea3n: \u1edat chu\u00f4ng c\u00f2n nguy\u00ean v\u1ecf \u0111\u1ec3 ng\u0103n m\u00e1t t\u1ee7 l\u1ea1nh \u0111\u01b0\u1ee3c 1\u20132 tu\u1ea7n. Sau khi c\u1eaft, b\u1ecdc m\u00e0ng th\u1ef1c ph\u1ea9m v\u00e0 d\u00f9ng trong 3\u20135 ng\u00e0y.<\/p>\n

    L\u01b0u \u00dd & Ai Kh\u00f4ng N\u00ean \u0102n Nhi\u1ec1u \u1edat Chu\u00f4ng<\/h2>\n
      \n
    • Ng\u01b0\u1eddi m\u1eafc h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch (IBS):<\/strong> \u1edat chu\u00f4ng thu\u1ed9c nh\u00f3m FODMAP trung b\u00ecnh. \u1edat xanh d\u1ec5 g\u00e2y \u0111\u1ea7y h\u01a1i h\u01a1n \u1edbt \u0111\u1ecf \u2013 n\u00ean \u01b0u ti\u00ean \u1edbt \u0111\u1ecf ho\u1eb7c \u1edbt v\u00e0ng.<\/li>\n
    • Ng\u01b0\u1eddi d\u1ecb \u1ee9ng h\u1ecd C\u00e0:<\/strong> \u1edat chu\u00f4ng c\u00f9ng h\u1ecd v\u1edbi c\u00e0 chua, c\u00e0 t\u00edm, khoai t\u00e2y. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi nh\u1ea1y c\u1ea3m c\u00f3 th\u1ec3 ph\u1ea3n \u1ee9ng d\u1ecb \u1ee9ng ch\u00e9o.<\/li>\n
    • Ng\u01b0\u1eddi b\u1ecb tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y (GERD):<\/strong> M\u1eb7c d\u00f9 kh\u00f4ng cay, \u1edbt chu\u00f4ng \u0111\u00f4i khi c\u00f3 th\u1ec3 k\u00edch th\u00edch axit d\u1ea1 d\u00e0y \u1edf ng\u01b0\u1eddi nh\u1ea1y c\u1ea3m. N\u00ean \u0103n ch\u00edn thay v\u00ec \u0103n s\u1ed1ng.<\/li>\n
    • Kh\u00f4ng n\u00ean b\u00f3c v\u1ecf tr\u01b0\u1edbc khi r\u1eeda:<\/strong> V\u1ecf \u1edbt chu\u00f4ng gi\u1eef nhi\u1ec1u thu\u1ed1c tr\u1eeb s\u00e2u. H\u00e3y r\u1eeda k\u1ef9 d\u01b0\u1edbi n\u01b0\u1edbc ch\u1ea3y ho\u1eb7c ch\u1ecdn s\u1ea3n ph\u1ea9m h\u1eefu c\u01a1.<\/li>\n<\/ul>\n

      L\u01b0\u1ee3ng \u0103n l\u00fd t\u01b0\u1edfng: 1\/2 \u0111\u1ebfn 1 qu\u1ea3 \u1edbt chu\u00f4ng m\u1ed7i ng\u00e0y l\u00e0 \u0111\u1ee7 \u0111\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c \u0111\u1ea7y \u0111\u1ee7 l\u1ee3i \u00edch dinh d\u01b0\u1ee1ng.<\/p>\n

      K\u1ebft Lu\u1eadn<\/h2>\n

      \u1edat Chu\u00f4ng Gi\u00f2n Ng\u1ecdt Nhi\u1ec1u M\u00e0u S\u1eafc kh\u00f4ng ch\u1ec9 l\u00e0m \u0111\u1eb9p cho \u0111\u0129a \u0103n m\u00e0 c\u00f2n l\u00e0 kho vitamin C, carotenoid v\u00e0 antioxidant qu\u00fd gi\u00e1. V\u1edbi ch\u1ec9 31 kcal\/100g nh\u01b0ng cung c\u1ea5p h\u01a1n 140% vitamin C v\u00e0 h\u00e0ng lo\u1ea1t d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu, \u1edbt chu\u00f4ng x\u1ee9ng \u0111\u00e1ng l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i rau c\u1ee7 dinh d\u01b0\u1ee1ng nh\u1ea5t b\u1ea1n n\u00ean \u0111\u01b0a v\u00e0o th\u1ef1c \u0111\u01a1n h\u00e0ng ng\u00e0y. H\u00e3y t\u1eadn d\u1ee5ng s\u1ef1 \u0111a d\u1ea1ng m\u00e0u s\u1eafc c\u1ee7a \u1edbt chu\u00f4ng \u0111\u1ec3 v\u1eeba \u0103n ngon, v\u1eeba n\u1ea1p \u0111\u1ea7y d\u01b0\u1ee1ng ch\u1ea5t cho c\u01a1 th\u1ec3!<\/p>\n

      Ngu\u1ed3n Tham Kh\u1ea3o:\u00a0T\u1eeb internet.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

      B\u1ea1n c\u00f3 bao gi\u1edd t\u1ef1 h\u1ecfi t\u1ea1i sao \u1edbt chu\u00f4ng l\u1ea1i xu\u1ea5t hi\u1ec7n trong h\u1ea7u h\u1ebft c\u00e1c m\u00f3n \u0103n l\u00e0nh m\u1ea1nh tr\u00ean th\u1ebf gi\u1edbi? \u1ea8n ch\u1ee9a trong t\u1eebng m\u00fai \u1edbt gi\u00f2n ng\u1ecdt l\u00e0 h\u00e0m l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng \u0111\u00e1ng kinh ng\u1ea1c.<\/p>","protected":false},"author":2,"featured_media":9237,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[34],"tags":[],"class_list":["post-9241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinh-duong"],"_links":{"self":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9241","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/comments?post=9241"}],"version-history":[{"count":3,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9241\/revisions"}],"predecessor-version":[{"id":9249,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9241\/revisions\/9249"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/9237"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=9241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=9241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=9241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}