{"id":9623,"date":"2026-06-11T13:24:44","date_gmt":"2026-06-11T06:24:44","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=9623"},"modified":"2026-06-11T13:24:44","modified_gmt":"2026-06-11T06:24:44","slug":"cai-xoan-kale-dinh-duong-loi-ich","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/cai-xoan-kale-dinh-duong-loi-ich\/","title":{"rendered":"C\u1ea3i Xo\u0103n Kale Xanh \u0110\u1eadm \u2013 Si\u00eau Th\u1ef1c Ph\u1ea9m Gi\u00e0u Dinh D\u01b0\u1ee1ng & 7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe V\u00e0ng"},"content":{"rendered":"

B\u1ea1n \u0111\u00e3 bao gi\u1edd t\u1ef1 h\u1ecfi t\u1ea1i sao c\u1ea3i xo\u0103n (kale) \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 “vua c\u1ee7a c\u00e1c lo\u1ea1i rau xanh”? Ch\u1ec9 m\u1ed9t b\u00e1t nh\u1ecf c\u1ea3i xo\u0103n \u0111\u00e3 cung c\u1ea5p h\u01a1n 100% nhu c\u1ea7u vitamin C v\u00e0 h\u01a1n 600% vitamin K h\u1eb1ng ng\u00e0y \u2014 con s\u1ed1 khi\u1ebfn b\u1ea5t k\u1ef3 chuy\u00ean gia dinh d\u01b0\u1ee1ng n\u00e0o c\u0169ng ph\u1ea3i tr\u1ea7m tr\u1ed3.<\/p>\n\n\n\n

\"c\u1ea3i<\/figure>\n\n\n\n

Ngu\u1ed3n G\u1ed1c C\u1ea3i Xo\u0103n<\/h2>\n\n\n\n

C\u1ea3i xo\u0103n (t\u00ean khoa h\u1ecdc Brassica oleracea<\/em> var. sabellica<\/em>) thu\u1ed9c h\u1ecd c\u1ea3i Brassicaceae, c\u00f9ng h\u1ecd v\u1edbi b\u00f4ng c\u1ea3i xanh, b\u1eafp c\u1ea3i v\u00e0 c\u1ea3i Brussels. Lo\u00e0i rau n\u00e0y c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb v\u00f9ng \u0110\u1ecba Trung H\u1ea3i v\u00e0 ch\u00e2u \u00c1 Nh\u1ecf, \u0111\u00e3 \u0111\u01b0\u1ee3c con ng\u01b0\u1eddi tr\u1ed3ng v\u00e0 s\u1eed d\u1ee5ng t\u1eeb h\u01a1n 2.000 n\u0103m tr\u01b0\u1edbc. Ng\u01b0\u1eddi Hy L\u1ea1p v\u00e0 La M\u00e3 c\u1ed5 \u0111\u1ea1i t\u1eebng coi c\u1ea3i xo\u0103n l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i rau quan tr\u1ecdng nh\u1ea5t.<\/p>\n\n\n\n

T\u1ea1i ch\u00e2u \u00c2u, c\u1ea3i xo\u0103n ph\u1ed5 bi\u1ebfn \u0111\u1eb7c bi\u1ec7t \u1edf Scotland, \u0110\u1ee9c, H\u00e0 Lan v\u00e0 c\u00e1c n\u01b0\u1edbc B\u1eafc \u00c2u, n\u01a1i n\u00f3 c\u00f3 kh\u1ea3 n\u0103ng ch\u1ecbu l\u1ea1nh t\u1ed1t v\u00e0 th\u1eadm ch\u00ed ngon h\u01a1n sau c\u00e1c \u0111\u1ee3t s\u01b0\u01a1ng gi\u00e1. \u1ede th\u1ebf k\u1ef7 20, kale b\u01b0\u1edbc v\u00e0o th\u1eddi k\u1ef3 ho\u00e0ng kim t\u1ea1i M\u1ef9 v\u00e0 ch\u00e2u \u00c1 khi phong tr\u00e0o \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh ph\u00e1t tri\u1ec3n m\u1ea1nh. Hi\u1ec7n nay, c\u1ea3i xo\u0103n \u0111\u01b0\u1ee3c tr\u1ed3ng r\u1ed9ng r\u00e3i kh\u1eafp th\u1ebf gi\u1edbi, trong \u0111\u00f3 c\u00f3 Vi\u1ec7t Nam, v\u00e0 \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 “superfood” \u2014 si\u00eau th\u1ef1c ph\u1ea9m h\u00e0ng \u0111\u1ea7u.<\/p>\n\n\n\n

C\u00f3 nhi\u1ec1u gi\u1ed1ng c\u1ea3i xo\u0103n kh\u00e1c nhau: kale xo\u0103n l\u00e1 xanh (curly kale), kale \u0111en hay c\u00f2n g\u1ecdi l\u00e0 lacinato kale (Tuscan kale), kale \u0111\u1ecf t\u00edm v\u00e0 kale baby (kale non). M\u1ed7i gi\u1ed1ng c\u00f3 h\u01b0\u01a1ng v\u1ecb v\u00e0 k\u1ebft c\u1ea5u kh\u00e1c nhau, nh\u01b0ng \u0111\u1ec1u s\u1edf h\u1eefu gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng v\u01b0\u1ee3t tr\u1ed9i.<\/p>\n\n\n\n

Th\u00e0nh Ph\u1ea7n Dinh D\u01b0\u1ee1ng C\u1ee7a C\u1ea3i Xo\u0103n<\/h2>\n\n\n\n

C\u1ea3i xo\u0103n l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u dinh d\u01b0\u1ee1ng nh\u1ea5t so v\u1edbi l\u01b0\u1ee3ng calo c\u1ef1c th\u1ea5p. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng trong 100g c\u1ea3i xo\u0103n t\u01b0\u01a1i:<\/p>\n\n\n\n

Th\u00e0nh ph\u1ea7n<\/th>H\u00e0m l\u01b0\u1ee3ng (per 100g)<\/th><\/tr><\/thead>
N\u0103ng l\u01b0\u1ee3ng<\/td>35 kcal<\/td><\/tr>
Protein<\/td>2,9 g<\/td><\/tr>
Ch\u1ea5t b\u00e9o<\/td>0,5 g<\/td><\/tr>
Carbohydrate<\/td>4,4 g<\/td><\/tr>
Ch\u1ea5t x\u01a1<\/td>4,1 g<\/td><\/tr>
\u0110\u01b0\u1eddng<\/td>1,0 g<\/td><\/tr>
Vitamin K<\/td>817 \u00b5g (682% DV)<\/td><\/tr>
Vitamin C<\/td>93,4 mg (104% DV)<\/td><\/tr>
Vitamin A (RAE)<\/td>241 \u00b5g (27% DV)<\/td><\/tr>
Folate (B9)<\/td>62 \u00b5g (16% DV)<\/td><\/tr>
Vitamin B6<\/td>0,27 mg (16% DV)<\/td><\/tr>
Vitamin E<\/td>1,54 mg (10% DV)<\/td><\/tr>
Canxi<\/td>254 mg (20% DV)<\/td><\/tr>
Kali<\/td>447 mg (10% DV)<\/td><\/tr>
Magie<\/td>34 mg (8% DV)<\/td><\/tr>
Phospho<\/td>55 mg (4% DV)<\/td><\/tr>
S\u1eaft<\/td>1,5 mg (8% DV)<\/td><\/tr>
Mangan<\/td>0,66 mg (29% DV)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\"c\u1ea3i<\/figure>\n\n\n\n

7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe N\u1ed5i B\u1eadt C\u1ee7a C\u1ea3i Xo\u0103n<\/h2>\n\n\n\n

1. T\u0103ng C\u01b0\u1eddng S\u1ee9c \u0110\u1ec1 Kh\u00e1ng V\u00e0 Ch\u1ed1ng Oxy H\u00f3a M\u1ea1nh<\/h3>\n\n\n\n

C\u1ea3i xo\u0103n ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng vitamin C v\u01b0\u1ee3t tr\u1ed9i \u2014 g\u1ea7n g\u1ea5p \u0111\u00f4i so v\u1edbi cam. Vitamin C l\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a quan tr\u1ecdng, gi\u00fap b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi t\u1ed5n th\u01b0\u01a1ng do g\u1ed1c t\u1ef1 do, t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch v\u00e0 th\u00fac \u0111\u1ea9y t\u1ed5ng h\u1ee3p collagen. Ngo\u00e0i ra, c\u1ea3i xo\u0103n c\u00f2n gi\u00e0u flavonoid nh\u01b0 quercetin v\u00e0 kaempferol \u2014 hai ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh c\u00f3 kh\u1ea3 n\u0103ng kh\u00e1ng vi\u00eam, ng\u0103n ch\u1eb7n s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a t\u1ebf b\u00e0o ung th\u01b0 v\u00e0 b\u1ea3o v\u1ec7 tim m\u1ea1ch.<\/p>\n\n\n\n

2. H\u1ed7 Tr\u1ee3 S\u1ee9c Kh\u1ecfe X\u01b0\u01a1ng Ch\u1eafc Kh\u1ecfe<\/h3>\n\n\n\n

V\u1edbi h\u00e0m l\u01b0\u1ee3ng vitamin K l\u00ean t\u1edbi 817\u00b5g\/100g \u2014 g\u1ea5p 6 l\u1ea7n nhu c\u1ea7u khuy\u1ebfn ngh\u1ecb h\u1eb1ng ng\u00e0y \u2014 c\u1ea3i xo\u0103n l\u00e0 “v\u00f4 \u0111\u1ecbch” trong vi\u1ec7c h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng. Vitamin K \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu trong vi\u1ec7c \u0111i\u1ec1u h\u00f2a chuy\u1ec3n h\u00f3a canxi, k\u00edch ho\u1ea1t protein osteocalcin gi\u00fap canxi g\u1eafn v\u00e0o x\u01b0\u01a1ng, t\u1eeb \u0111\u00f3 ng\u0103n ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng. \u0110\u1ed3ng th\u1eddi, l\u01b0\u1ee3ng canxi trong c\u1ea3i xo\u0103n (254mg\/100g) c\u0169ng gi\u00fap duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t c\u00f3 l\u1ee3i cho ph\u1ee5 n\u1eef ti\u1ec1n m\u00e3n kinh v\u00e0 ng\u01b0\u1eddi cao tu\u1ed5i.<\/p>\n\n\n\n

3. B\u1ea3o V\u1ec7 Tim M\u1ea1ch V\u00e0 Ki\u1ec3m So\u00e1t Cholesterol<\/h3>\n\n\n\n

C\u1ea3i xo\u0103n ch\u1ee9a acid m\u1eadt li\u00ean k\u1ebft (bile acid sequestrants) gi\u00fap gi\u1ea3m cholesterol LDL \u2014 lo\u1ea1i cholesterol “x\u1ea5u” trong m\u00e1u. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y \u0103n c\u1ea3i xo\u0103n h\u1ea5p c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m LDL t\u1edbi 10% v\u00e0 t\u0103ng cholesterol HDL t\u1ed1t. Ngo\u00e0i ra, h\u00e0m l\u01b0\u1ee3ng kali cao (447mg\/100g) gi\u00fap \u0111i\u1ec1u h\u00f2a huy\u1ebft \u00e1p, trong khi c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a b\u1ea3o v\u1ec7 th\u00e0nh m\u1ea1ch m\u00e1u kh\u1ecfi qu\u00e1 tr\u00ecnh oxy h\u00f3a g\u00e2y x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch.<\/p>\n\n\n\n

4. H\u1ed7 Tr\u1ee3 S\u1ee9c Kh\u1ecfe M\u1eaft V\u00e0 Ph\u00f2ng Ng\u1eeba Tho\u00e1i H\u00f3a \u0110i\u1ec3m V\u00e0ng<\/h3>\n\n\n\n

C\u1ea3i xo\u0103n l\u00e0 m\u1ed9t trong nh\u1eefng ngu\u1ed3n lutein v\u00e0 zeaxanthin th\u1ef1c v\u1eadt phong ph\u00fa nh\u1ea5t \u2014 hai carotenoid t\u1eadp trung cao \u1edf v\u00f5ng m\u1ea1c m\u1eaft. Hai ch\u1ea5t n\u00e0y ho\u1ea1t \u0111\u1ed9ng nh\u01b0 “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 ng\u0103n ng\u1eeba tho\u00e1i h\u00f3a \u0111i\u1ec3m v\u00e0ng (AMD) \u2014 nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u g\u00e2y m\u00f9 l\u00f2a \u1edf ng\u01b0\u1eddi cao tu\u1ed5i. Beta-carotene trong c\u1ea3i xo\u0103n c\u0169ng chuy\u1ec3n h\u00f3a th\u00e0nh vitamin A, h\u1ed7 tr\u1ee3 th\u1ecb l\u1ef1c ban \u0111\u00eam v\u00e0 s\u1ee9c kh\u1ecfe gi\u00e1c m\u1ea1c.<\/p>\n\n\n\n

5. H\u1ed7 Tr\u1ee3 Qu\u00e1 Tr\u00ecnh Gi\u1ea3m C\u00e2n V\u00e0 Ki\u1ec3m So\u00e1t \u0110\u01b0\u1eddng Huy\u1ebft<\/h3>\n\n\n\n

V\u1edbi ch\u1ec9 35 kcal\/100g nh\u01b0ng ch\u1ee9a 4,1g ch\u1ea5t x\u01a1, c\u1ea3i xo\u0103n l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n. Ch\u1ea5t x\u01a1 h\u00f2a tan t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u, l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh h\u1ea5p th\u1ee5 \u0111\u01b0\u1eddng v\u00e0o m\u00e1u, t\u1eeb \u0111\u00f3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 gi\u1ea3m nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng type 2. Ch\u1ec9 s\u1ed1 glycemic (GI) c\u1ee7a c\u1ea3i xo\u0103n r\u1ea5t th\u1ea5p, khi\u1ebfn n\u00f3 tr\u1edf th\u00e0nh th\u1ef1c ph\u1ea9m an to\u00e0n v\u00e0 c\u00f3 l\u1ee3i cho ng\u01b0\u1eddi b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n\n\n\n

6. H\u1ed7 Tr\u1ee3 Gi\u1ea3i \u0110\u1ed9c Gan T\u1ef1 Nhi\u00ean<\/h3>\n\n\n\n

C\u1ea3i xo\u0103n ch\u1ee9a glucosinolate \u2014 nh\u00f3m h\u1ee3p ch\u1ea5t ch\u1ee9a l\u01b0u hu\u1ef3nh \u0111\u1eb7c tr\u01b0ng c\u1ee7a h\u1ecd Brassica. Khi ti\u00eau h\u00f3a, glucosinolate ph\u00e2n gi\u1ea3i th\u00e0nh isothiocyanate v\u00e0 indole-3-carbinol, k\u00edch th\u00edch c\u00e1c enzyme gi\u1ea3i \u0111\u1ed9c gan (Phase II detox enzymes) nh\u01b0 glutathione S-transferase. Nh\u1eefng enzyme n\u00e0y gi\u00fap trung h\u00f2a v\u00e0 \u0111\u00e0o th\u1ea3i c\u00e1c ch\u1ea5t \u0111\u1ed9c, kim lo\u1ea1i n\u1eb7ng v\u00e0 ch\u1ea5t g\u00e2y ung th\u01b0 ra kh\u1ecfi c\u01a1 th\u1ec3, h\u1ed7 tr\u1ee3 ch\u1ee9c n\u0103ng gan m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n

7. Cung C\u1ea5p Folate V\u00e0 H\u1ed7 Tr\u1ee3 S\u1ee9c Kh\u1ecfe Thai K\u1ef3<\/h3>\n\n\n\n

Folate (vitamin B9) trong c\u1ea3i xo\u0103n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh ph\u00e2n chia t\u1ebf b\u00e0o v\u00e0 t\u1ed5ng h\u1ee3p DNA. \u0110\u1eb7c bi\u1ec7t, ph\u1ee5 n\u1eef trong giai \u0111o\u1ea1n mang thai c\u1ea7n b\u1ed5 sung \u0111\u1ee7 folate \u0111\u1ec3 ng\u0103n ng\u1eeba d\u1ecb t\u1eadt \u1ed1ng th\u1ea7n kinh \u1edf thai nhi. Ngo\u00e0i ra, folate c\u00f2n c\u1ea7n thi\u1ebft cho qu\u00e1 tr\u00ecnh t\u1ea1o m\u00e1u, gi\u00fap ph\u00f2ng ng\u1eeba thi\u1ebfu m\u00e1u. K\u1ebft h\u1ee3p v\u1edbi vitamin C gi\u00fap t\u0103ng h\u1ea5p th\u1ee5 s\u1eaft phi heme t\u1eeb th\u1ef1c v\u1eadt, c\u1ea3i xo\u0103n l\u00e0 ngu\u1ed3n dinh d\u01b0\u1ee1ng l\u00fd t\u01b0\u1edfng cho ph\u1ee5 n\u1eef mang thai v\u00e0 ng\u01b0\u1eddi thi\u1ebfu m\u00e1u.<\/p>\n\n\n\n

C\u00e1ch D\u00f9ng & K\u1ebft H\u1ee3p Ngon Nh\u1ea5t T\u1eeb C\u1ea3i Xo\u0103n<\/h2>\n\n\n\n
\"m\u00f3n<\/figure>\n\n\n\n

C\u1ea3i xo\u0103n r\u1ea5t linh ho\u1ea1t trong ch\u1ebf bi\u1ebfn. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c c\u00e1ch d\u00f9ng ph\u1ed5 bi\u1ebfn v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t:<\/p>\n\n\n\n

Sinh t\u1ed1 xanh (Green Smoothie):<\/strong> Xay c\u1ea3i xo\u0103n t\u01b0\u01a1i c\u00f9ng chu\u1ed1i, t\u00e1o xanh, g\u1eebng v\u00e0 m\u1ed9t \u00edt n\u01b0\u1edbc d\u1eeba \u2014 \u0111\u00e2y l\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1i \u0111a d\u01b0\u1ee1ng ch\u1ea5t t\u1eeb kale. N\u00ean d\u00f9ng v\u00e0o bu\u1ed5i s\u00e1ng \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng ng\u00e0y m\u1edbi v\u1edbi \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n

Salad kale t\u01b0\u01a1i:<\/strong> Massage l\u00e1 kale t\u01b0\u01a1i v\u1edbi d\u1ea7u olive v\u00e0 mu\u1ed1i \u0111\u1ec3 l\u00e0m m\u1ec1m, sau \u0111\u00f3 tr\u1ed9n v\u1edbi qu\u1ea3 h\u1ea1ch, h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng, ph\u00f4 mai parmesan v\u00e0 s\u1ed1t chanh m\u1eadt ong. Kale t\u01b0\u01a1i gi\u1eef nguy\u00ean vitamin C v\u00e0 c\u00e1c enzyme c\u00f3 l\u1ee3i.<\/p>\n\n\n\n

Kale chips (khoai t\u00e2y kale):<\/strong> Tr\u1ed9n l\u00e1 kale v\u1edbi d\u1ea7u olive, mu\u1ed1i v\u00e0 c\u00e1c gia v\u1ecb y\u00eau th\u00edch, n\u01b0\u1edbng \u1edf 150\u00b0C trong 15\u201320 ph\u00fat cho \u0111\u1ebfn khi gi\u00f2n. \u0110\u00e2y l\u00e0 m\u00f3n \u0103n v\u1eb7t si\u00eau l\u00e0nh m\u1ea1nh thay th\u1ebf cho khoai t\u00e2y chi\u00ean.<\/p>\n\n\n\n

X\u00e0o t\u1ecfi:<\/strong> X\u00e0o c\u1ea3i xo\u0103n v\u1edbi t\u1ecfi phi v\u00e0ng, th\u00eam ch\u00fat n\u01b0\u1edbc t\u01b0\u01a1ng v\u00e0 d\u1ea7u m\u00e8 \u2014 m\u00f3n \u0103n nhanh, th\u01a1m ngon v\u00e0 gi\u1eef \u0111\u01b0\u1ee3c ph\u1ea7n l\u1edbn d\u01b0\u1ee1ng ch\u1ea5t. Th\u00eam \u1edbt t\u01b0\u01a1i \u0111\u1ec3 t\u0103ng v\u1ecb.<\/p>\n\n\n\n

H\u1ea5p ho\u1eb7c lu\u1ed9c nh\u1eb9:<\/strong> H\u1ea5p c\u1ea3i xo\u0103n 3\u20135 ph\u00fat \u1edf nhi\u1ec7t \u0111\u1ed9 v\u1eeba gi\u00fap t\u0103ng h\u1ea5p thu canxi v\u00e0 k\u00edch ho\u1ea1t myrosinase \u2014 enzyme chuy\u1ec3n h\u00f3a glucosinolate th\u00e0nh c\u00e1c h\u1ee3p ch\u1ea5t ch\u1ed1ng ung th\u01b0. Tuy nhi\u00ean kh\u00f4ng n\u00ean lu\u1ed9c qu\u00e1 k\u1ef9 v\u00ec s\u1ebd m\u1ea5t vitamin tan trong n\u01b0\u1edbc.<\/p>\n\n\n\n

K\u1ebft h\u1ee3p t\u1ed1t nh\u1ea5t:<\/strong> C\u1ea3i xo\u0103n + c\u00e0 chua (vitamin C t\u0103ng h\u1ea5p thu s\u1eaft), c\u1ea3i xo\u0103n + b\u01a1 (ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh t\u0103ng h\u1ea5p thu vitamin K v\u00e0 beta-carotene), c\u1ea3i xo\u0103n + chanh (t\u0103ng c\u01b0\u1eddng ch\u1ed1ng oxy h\u00f3a), c\u1ea3i xo\u0103n + h\u1ea1t lanh (omega-3 + ch\u1ea5t x\u01a1).<\/p>\n\n\n\n

L\u01b0u \u00dd & Ai Kh\u00f4ng N\u00ean \u0102n Nhi\u1ec1u C\u1ea3i Xo\u0103n<\/h2>\n\n\n\n

D\u00f9 r\u1ea5t b\u1ed5 d\u01b0\u1ee1ng, c\u1ea3i xo\u0103n c\u0169ng c\u00f3 m\u1ed9t s\u1ed1 l\u01b0u \u00fd quan tr\u1ecdng c\u1ea7n ghi nh\u1edb:<\/p>\n\n\n\n

Ng\u01b0\u1eddi d\u00f9ng thu\u1ed1c ch\u1ed1ng \u0111\u00f4ng m\u00e1u (Warfarin):<\/strong> H\u00e0m l\u01b0\u1ee3ng vitamin K c\u1ef1c cao trong c\u1ea3i xo\u0103n c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 c\u1ee7a thu\u1ed1c Warfarin v\u00ec vitamin K tham gia v\u00e0o qu\u00e1 tr\u00ecnh \u0111\u00f4ng m\u00e1u. Ng\u01b0\u1eddi \u0111ang d\u00f9ng thu\u1ed1c n\u00e0y c\u1ea7n \u0103n c\u1ea3i xo\u0103n \u1edf m\u1ee9c \u1ed5n \u0111\u1ecbnh v\u00e0 tham kh\u1ea3o b\u00e1c s\u0129.<\/p>\n\n\n\n

Ng\u01b0\u1eddi b\u1ecb suy gi\u00e1p:<\/strong> C\u1ea3i xo\u0103n ch\u1ee9a goitrogen \u2014 ch\u1ea5t c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf h\u1ea5p thu iode v\u00e0 \u1ea3nh h\u01b0\u1edfng ch\u1ee9c n\u0103ng tuy\u1ebfn gi\u00e1p khi \u0103n l\u01b0\u1ee3ng l\u1edbn \u1edf d\u1ea1ng s\u1ed1ng. N\u1ea5u ch\u00edn (h\u1ea5p, x\u00e0o) s\u1ebd l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 h\u00e0m l\u01b0\u1ee3ng goitrogen. Ng\u01b0\u1eddi b\u1ecb suy gi\u00e1p n\u00ean \u01b0u ti\u00ean c\u1ea3i xo\u0103n \u0111\u00e3 n\u1ea5u ch\u00edn v\u00e0 kh\u00f4ng \u0103n qu\u00e1 nhi\u1ec1u.<\/p>\n\n\n\n

Ng\u01b0\u1eddi b\u1ecb s\u1ecfi th\u1eadn (calcium oxalate):<\/strong> C\u1ea3i xo\u0103n ch\u1ee9a oxalate \u1edf m\u1ee9c v\u1eeba ph\u1ea3i. Ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed s\u1ecfi th\u1eadn oxalate n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 v\u1ec1 l\u01b0\u1ee3ng ti\u00eau th\u1ee5 ph\u00f9 h\u1ee3p.<\/p>\n\n\n\n

H\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch (IBS):<\/strong> C\u1ea3i xo\u0103n thu\u1ed9c nh\u00f3m FODMAP th\u1ea5p \u0111\u1ebfn trung b\u00ecnh, nh\u01b0ng l\u01b0\u1ee3ng l\u1edbn c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y h\u01a1i, kh\u00f3 ch\u1ecbu \u0111\u01b0\u1eddng ti\u00eau h\u00f3a \u1edf ng\u01b0\u1eddi nh\u1ea1y c\u1ea3m. N\u00ean b\u1eaft \u0111\u1ea7u v\u1edbi l\u01b0\u1ee3ng nh\u1ecf v\u00e0 t\u0103ng d\u1ea7n.<\/p>\n\n\n\n

Ch\u1ecdn v\u00e0 b\u1ea3o qu\u1ea3n:<\/strong> Ch\u1ecdn c\u1ea3i xo\u0103n l\u00e1 xanh \u0111\u1eadm, c\u1ee9ng v\u00e0 kh\u00f4ng h\u00e9o \u00faa. B\u1ea3o qu\u1ea3n trong t\u00fai k\u00edn \u1edf ng\u0103n m\u00e1t t\u1ee7 l\u1ea1nh, d\u00f9ng trong 3\u20135 ng\u00e0y. C\u00f3 th\u1ec3 ch\u1ea7n s\u01a1 v\u00e0 \u0111\u00f4ng l\u1ea1nh \u0111\u1ec3 b\u1ea3o qu\u1ea3n l\u00e2u h\u01a1n.<\/p>\n\n\n\n

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

C\u1ea3i xo\u0103n x\u1ee9ng \u0111\u00e1ng v\u1edbi danh hi\u1ec7u “si\u00eau th\u1ef1c ph\u1ea9m” m\u00e0 kh\u00f4ng h\u1ec1 c\u01b0\u1eddng \u0111i\u1ec7u. V\u1edbi m\u1eadt \u0111\u1ed9 dinh d\u01b0\u1ee1ng thu\u1ed9c h\u00e0ng cao nh\u1ea5t trong th\u1ebf gi\u1edbi th\u1ef1c v\u1eadt \u2014 gi\u00e0u vitamin K, C, A, canxi, ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 glucosinolate \u2014 c\u1ea3i xo\u0103n mang l\u1ea1i v\u00f4 s\u1ed1 l\u1ee3i \u00edch cho x\u01b0\u01a1ng kh\u1edbp, tim m\u1ea1ch, m\u1eaft, gan v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch. D\u00f9 b\u1ea1n \u0103n s\u1ed1ng trong salad, xay sinh t\u1ed1 hay x\u00e0o n\u1ea5u, h\u00e3y \u0111\u1ec3 c\u1ea3i xo\u0103n tr\u1edf th\u00e0nh ng\u01b0\u1eddi b\u1ea1n th\u01b0\u1eddng xuy\u00ean tr\u00ean b\u00e0n \u0103n c\u1ee7a gia \u0111\u00ecnh b\u1ea1n.<\/p>\n\n\n\n

Ngu\u1ed3n tham kh\u1ea3o:<\/strong> B\u1ea3ng th\u00e0nh ph\u1ea7n th\u1ef1c ph\u1ea9m Vi\u1ec7t Nam 2007 – B\u1ed9 y t\u1ebf (Vi\u1ec7n dinh d\u01b0\u1ee1ng). T\u1ed5ng h\u1ee3p th\u00eam t\u1eeb internet.<\/p>","protected":false},"excerpt":{"rendered":"

C\u1ea3i xo\u0103n (kale) \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 si\u00eau th\u1ef1c ph\u1ea9m v\u1edbi h\u00e0m l\u01b0\u1ee3ng vitamin K, C, canxi v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u01b0\u1ee3t tr\u1ed9i. Kh\u00e1m ph\u00e1 7 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe v\u00e0ng v\u00e0 c\u00e1ch ch\u1ebf bi\u1ebfn ngon nh\u1ea5t.<\/p>","protected":false},"author":1,"featured_media":9621,"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-9623","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\/9623","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/comments?post=9623"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9623\/revisions"}],"predecessor-version":[{"id":9724,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9623\/revisions\/9724"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/9621"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=9623"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=9623"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=9623"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}