{"id":9629,"date":"2026-06-11T13:03:32","date_gmt":"2026-06-11T06:03:32","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=9629"},"modified":"2026-06-11T13:03:32","modified_gmt":"2026-06-11T06:03:32","slug":"bap-cai-dinh-duong-loi-ich","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/bap-cai-dinh-duong-loi-ich\/","title":{"rendered":"B\u1eafp C\u1ea3i Xanh Gi\u00f2n Ng\u1ecdt \u2013 Rau Xanh Gi\u00e0u Dinh D\u01b0\u1ee1ng & 7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe Tuy\u1ec7t V\u1eddi"},"content":{"rendered":"

B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng b\u1eafp c\u1ea3i l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i rau \u0111\u01b0\u1ee3c tr\u1ed3ng v\u00e0 ti\u00eau th\u1ee5 nhi\u1ec1u nh\u1ea5t th\u1ebf gi\u1edbi? Lo\u1ea1i rau xanh quen thu\u1ed9c trong m\u1ed7i b\u1eefa c\u01a1m gia \u0111\u00ecnh Vi\u1ec7t Nam n\u00e0y kh\u00f4ng ch\u1ec9 ngon mi\u1ec7ng m\u00e0 c\u00f2n ch\u1ee9a \u0111\u1ef1ng kho t\u00e0ng dinh d\u01b0\u1ee1ng \u0111\u00e1ng kinh ng\u1ea1c. T\u1eeb b\u1eefa canh thanh m\u00e1t \u0111\u1ebfn m\u00f3n d\u01b0a c\u1ea3i chua gi\u00f2n, b\u1eafp c\u1ea3i hi\u1ec7n di\u1ec7n trong v\u0103n h\u00f3a \u1ea9m th\u1ef1c Vi\u1ec7t nh\u01b0 m\u1ed9t ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh kh\u00f4ng th\u1ec3 thi\u1ebfu.<\/p>\n

\"b\u1eafp<\/figure>\n

Ngu\u1ed3n G\u1ed1c B\u1eafp C\u1ea3i<\/h2>\n

B\u1eafp c\u1ea3i (t\u00ean khoa h\u1ecdc Brassica oleracea var. capitata<\/em>) c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb v\u00f9ng \u0110\u1ecba Trung H\u1ea3i v\u00e0 T\u00e2y B\u1eafc \u00c2u, \u0111\u01b0\u1ee3c con ng\u01b0\u1eddi tr\u1ed3ng tr\u1ecdt t\u1eeb h\u01a1n 4.000 n\u0103m tr\u01b0\u1edbc. Qua c\u00e1c th\u1eddi k\u1ef3 l\u1ecbch s\u1eed, ng\u01b0\u1eddi Hy L\u1ea1p v\u00e0 La M\u00e3 c\u1ed5 \u0111\u1ea1i \u0111\u00e3 s\u1eed d\u1ee5ng b\u1eafp c\u1ea3i nh\u01b0 m\u1ed9t v\u1ecb thu\u1ed1c v\u00e0 th\u1ef1c ph\u1ea9m qu\u00fd gi\u00e1. \u0110\u1ebfn th\u1ebf k\u1ef7 17, b\u1eafp c\u1ea3i \u0111\u01b0\u1ee3c du nh\u1eadp v\u00e0o ch\u00e2u \u00c1 v\u00e0 nhanh ch\u00f3ng tr\u1edf th\u00e0nh c\u00e2y rau ch\u1ee7 l\u1ef1c t\u1ea1i Trung Qu\u1ed1c, Nh\u1eadt B\u1ea3n v\u00e0 Vi\u1ec7t Nam.<\/p>\n

T\u1ea1i Vi\u1ec7t Nam, b\u1eafp c\u1ea3i \u0111\u01b0\u1ee3c tr\u1ed3ng ph\u1ed5 bi\u1ebfn \u1edf c\u00e1c v\u00f9ng cao nguy\u00ean nh\u01b0 \u0110\u00e0 L\u1ea1t, M\u1ed9c Ch\u00e2u v\u00e0 c\u00e1c t\u1ec9nh ph\u00eda B\u1eafc nh\u01b0 H\u00e0 N\u1ed9i, H\u1ea3i D\u01b0\u01a1ng, B\u1eafc Giang. Kh\u00ed h\u1eadu m\u00e1t m\u1ebb c\u1ee7a nh\u1eefng v\u00f9ng n\u00e0y t\u1ea1o \u0111i\u1ec1u ki\u1ec7n l\u00fd t\u01b0\u1edfng \u0111\u1ec3 b\u1eafp c\u1ea3i ph\u00e1t tri\u1ec3n quanh n\u0103m, cho ra nh\u1eefng b\u1eafp c\u1ea3i tr\u00f2n ch\u1eafc, l\u00e1 xanh gi\u00f2n v\u00e0 h\u01b0\u01a1ng v\u1ecb \u0111\u1eb7c tr\u01b0ng.<\/p>\n

C\u00f3 nhi\u1ec1u gi\u1ed1ng b\u1eafp c\u1ea3i kh\u00e1c nhau g\u1ed3m: b\u1eafp c\u1ea3i xanh (ph\u1ed5 bi\u1ebfn nh\u1ea5t), b\u1eafp c\u1ea3i t\u00edm (gi\u00e0u anthocyanin), b\u1eafp c\u1ea3i savoy (l\u00e1 nh\u0103n), b\u1eafp c\u1ea3i napa (b\u1eafp c\u1ea3i Trung Qu\u1ed1c). T\u1ea1i Vi\u1ec7t Nam, b\u1eafp c\u1ea3i xanh tr\u00f2n l\u00e0 lo\u1ea1i quen thu\u1ed9c nh\u1ea5t trong \u1ea9m th\u1ef1c h\u00e0ng ng\u00e0y.<\/p>\n

Th\u00e0nh Ph\u1ea7n Dinh D\u01b0\u1ee1ng B\u1eafp C\u1ea3i<\/h2>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng c\u1ee7a b\u1eafp c\u1ea3i t\u01b0\u01a1i trong 100g ph\u1ea7n \u0103n \u0111\u01b0\u1ee3c:<\/p>\n

\"b\u1eafp<\/figure>\n\n\n\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<\/tr>\n<\/thead>\n
N\u0103ng l\u01b0\u1ee3ng<\/td>\n25 kcal<\/td>\n<\/tr>\n
N\u01b0\u1edbc<\/td>\n91,5 g<\/td>\n<\/tr>\n
Protein<\/td>\n1,8 g<\/td>\n<\/tr>\n
Lipid (ch\u1ea5t b\u00e9o)<\/td>\n0,1 g<\/td>\n<\/tr>\n
Glucid (carbohydrate)<\/td>\n5,4 g<\/td>\n<\/tr>\n
Ch\u1ea5t x\u01a1<\/td>\n1,6 g<\/td>\n<\/tr>\n
Canxi<\/td>\n48 mg<\/td>\n<\/tr>\n
Phospho<\/td>\n31 mg<\/td>\n<\/tr>\n
S\u1eaft<\/td>\n0,6 mg<\/td>\n<\/tr>\n
Kali<\/td>\n170 mg<\/td>\n<\/tr>\n
Vitamin C<\/td>\n36 mg<\/td>\n<\/tr>\n
Vitamin K<\/td>\n76 mcg<\/td>\n<\/tr>\n
Folate (Vitamin B9)<\/td>\n43 mcg<\/td>\n<\/tr>\n
Beta-carotene<\/td>\n70 mcg<\/td>\n<\/tr>\n
Vitamin B1 (Thiamin)<\/td>\n0,05 mg<\/td>\n<\/tr>\n
Vitamin B2 (Riboflavin)<\/td>\n0,04 mg<\/td>\n<\/tr>\n
Vitamin PP (Niacin)<\/td>\n0,3 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

V\u1edbi ch\u1ec9 25 kcal\/100g, b\u1eafp c\u1ea3i l\u00e0 lo\u1ea1i rau \u00edt calo nh\u01b0ng gi\u00e0u ch\u1ea5t x\u01a1, vitamin C v\u00e0 vitamin K \u2014 r\u1ea5t l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi mu\u1ed1n ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng m\u00e0 v\u1eabn \u0111\u1ea3m b\u1ea3o dinh d\u01b0\u1ee1ng.<\/p>\n

7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe Tuy\u1ec7t V\u1eddi C\u1ee7a B\u1eafp C\u1ea3i<\/h2>\n

1. T\u0103ng C\u01b0\u1eddng H\u1ec7 Mi\u1ec5n D\u1ecbch Nh\u1edd Vitamin C<\/h3>\n

B\u1eafp c\u1ea3i ch\u1ee9a 36mg vitamin C trong 100g \u2014 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 40% nhu c\u1ea7u vitamin C h\u00e0ng ng\u00e0y. Vitamin C l\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh, k\u00edch th\u00edch s\u1ea3n xu\u1ea5t b\u1ea1ch c\u1ea7u, gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i vi khu\u1ea9n v\u00e0 virus hi\u1ec7u qu\u1ea3. \u0102n b\u1eafp c\u1ea3i th\u01b0\u1eddng xuy\u00ean, \u0111\u1eb7c bi\u1ec7t v\u00e0o m\u00f9a l\u1ea1nh, gi\u00fap gi\u1ea3m nguy c\u01a1 c\u1ea3m c\u00fam v\u00e0 c\u00e1c b\u1ec7nh \u0111\u01b0\u1eddng h\u00f4 h\u1ea5p.<\/p>\n

2. H\u1ed7 Tr\u1ee3 Ti\u00eau H\u00f3a & S\u1ee9c Kh\u1ecfe \u0110\u01b0\u1eddng Ru\u1ed9t<\/h3>\n

Ch\u1ea5t x\u01a1 d\u1ed3i d\u00e0o trong b\u1eafp c\u1ea3i (1,6g\/100g) gi\u00fap nhu \u0111\u1ed9ng ru\u1ed9t ho\u1ea1t \u0111\u1ed9ng tr\u01a1n tru, ng\u0103n ng\u1eeba t\u00e1o b\u00f3n v\u00e0 h\u1ed7 tr\u1ee3 vi khu\u1ea9n c\u00f3 l\u1ee3i trong \u0111\u01b0\u1eddng ru\u1ed9t ph\u00e1t tri\u1ec3n. \u0110\u1eb7c bi\u1ec7t, b\u1eafp c\u1ea3i l\u00ean men (d\u01b0a c\u1ea3i) cung c\u1ea5p probiotic t\u1ef1 nhi\u00ean, t\u0103ng c\u01b0\u1eddng h\u1ec7 vi sinh \u0111\u01b0\u1eddng ru\u1ed9t v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng h\u1ea5p thu dinh d\u01b0\u1ee1ng. Glutamine trong b\u1eafp c\u1ea3i c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m l\u00e0nh ni\u00eam m\u1ea1c d\u1ea1 d\u00e0y, h\u1ed7 tr\u1ee3 \u0111i\u1ec1u tr\u1ecb vi\u00eam lo\u00e9t d\u1ea1 d\u00e0y.<\/p>\n

3. B\u1ea3o V\u1ec7 S\u1ee9c Kh\u1ecfe Tim M\u1ea1ch<\/h3>\n

B\u1eafp c\u1ea3i ch\u1ee9a c\u00e1c h\u1ee3p ch\u1ea5t polyphenol v\u00e0 anthocyanin (\u0111\u1eb7c bi\u1ec7t nhi\u1ec1u trong b\u1eafp c\u1ea3i t\u00edm) gi\u00fap gi\u1ea3m vi\u00eam, h\u1ea1 huy\u1ebft \u00e1p v\u00e0 ng\u0103n ng\u1eeba s\u1ef1 h\u00ecnh th\u00e0nh m\u1ea3ng x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch. Kali trong b\u1eafp c\u1ea3i (170mg\/100g) h\u1ed7 tr\u1ee3 \u0111i\u1ec1u h\u00f2a huy\u1ebft \u00e1p, gi\u1ea3m nguy c\u01a1 \u0111\u1ed9t qu\u1ef5 v\u00e0 b\u1ec7nh tim. Ch\u1ea5t x\u01a1 h\u00f2a tan c\u00f2n gi\u00fap gi\u1ea3m cholesterol x\u1ea5u (LDL) trong m\u00e1u.<\/p>\n

4. Ch\u1ed1ng Ung Th\u01b0 Nh\u1edd H\u1ee3p Ch\u1ea5t Glucosinolate<\/h3>\n

M\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch n\u1ed5i b\u1eadt nh\u1ea5t c\u1ee7a b\u1eafp c\u1ea3i l\u00e0 kh\u1ea3 n\u0103ng ch\u1ed1ng ung th\u01b0. B\u1eafp c\u1ea3i thu\u1ed9c h\u1ecd Brassica gi\u00e0u glucosinolate \u2014 khi nhai v\u00e0 ti\u00eau h\u00f3a, ch\u1ea5t n\u00e0y chuy\u1ec3n h\u00f3a th\u00e0nh sulforaphane v\u00e0 indole-3-carbinol. C\u00e1c nghi\u00ean c\u1ee9u khoa h\u1ecdc cho th\u1ea5y nh\u1eefng h\u1ee3p ch\u1ea5t n\u00e0y c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a t\u1ebf b\u00e0o ung th\u01b0 \u0111\u1ea1i tr\u00e0ng, ung th\u01b0 v\u00fa v\u00e0 ung th\u01b0 ph\u1ed5i. \u0102n b\u1eafp c\u1ea3i 2-3 l\u1ea7n\/tu\u1ea7n \u0111\u01b0\u1ee3c xem l\u00e0 c\u00f3 l\u1ee3i cho ph\u00f2ng ng\u1eeba ung th\u01b0.<\/p>\n

5. T\u1ed1t Cho X\u01b0\u01a1ng Nh\u1edd Vitamin K & Canxi<\/h3>\n

B\u1eafp c\u1ea3i cung c\u1ea5p vitamin K (76mcg\/100g) \u2014 d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu cho qu\u00e1 tr\u00ecnh \u0111\u00f4ng m\u00e1u v\u00e0 h\u1ea5p thu canxi v\u00e0o x\u01b0\u01a1ng. K\u1ebft h\u1ee3p v\u1edbi 48mg canxi\/100g, b\u1eafp c\u1ea3i gi\u00fap duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, ph\u00f2ng ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng \u2014 \u0111\u1eb7c bi\u1ec7t c\u00f3 gi\u00e1 tr\u1ecb cho ph\u1ee5 n\u1eef sau m\u00e3n kinh v\u00e0 ng\u01b0\u1eddi cao tu\u1ed5i.<\/p>\n

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

V\u1edbi ch\u1ec9 25 kcal v\u00e0 h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao, b\u1eafp c\u1ea3i l\u00e0 th\u1ef1c ph\u1ea9m l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi \u0111ang gi\u1ea3m c\u00e2n. Ch\u1ea5t x\u01a1 t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u, gi\u1ea3m c\u01a1n th\u00e8m \u0103n v\u00e0 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft sau b\u1eefa \u0103n. Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft (GI) c\u1ee7a b\u1eafp c\u1ea3i r\u1ea5t th\u1ea5p, ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi ti\u1ec3u \u0111\u01b0\u1eddng type 2 mu\u1ed1n ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u.<\/p>\n

7. L\u00e0m \u0110\u1eb9p Da & Ch\u1ed1ng L\u00e3o H\u00f3a<\/h3>\n

S\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a vitamin C, beta-carotene v\u00e0 c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a trong b\u1eafp c\u1ea3i gi\u00fap trung h\u00f2a g\u1ed1c t\u1ef1 do \u2014 nguy\u00ean nh\u00e2n ch\u00ednh g\u00e2y l\u00e3o h\u00f3a da s\u1edbm. Vitamin C k\u00edch th\u00edch t\u1ed5ng h\u1ee3p collagen, gi\u00fap da s\u0103n ch\u1eafc v\u00e0 s\u00e1ng m\u1ecbn. Nhi\u1ec1u nghi\u00ean c\u1ee9u c\u0169ng ch\u1ec9 ra r\u1eb1ng ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u rau h\u1ecd Brassica c\u00f3 li\u00ean quan \u0111\u1ebfn l\u00e0n da kh\u1ecfe m\u1ea1nh h\u01a1n v\u00e0 qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a ch\u1eadm h\u01a1n.<\/p>\n

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

B\u1eafp c\u1ea3i c\u1ef1c k\u1ef3 \u0111a n\u0103ng trong \u1ea9m th\u1ef1c, c\u00f3 th\u1ec3 ch\u1ebf bi\u1ebfn theo nhi\u1ec1u c\u00e1ch:<\/p>\n

\u0102n s\u1ed1ng:<\/strong> Th\u00e1i m\u1ecfng l\u00e0m salad tr\u1ed9n d\u1ea7u gi\u1ea5m, g\u1ecfi b\u1eafp c\u1ea3i t\u00f4m th\u1ecbt. \u0102n s\u1ed1ng gi\u00fap gi\u1eef nguy\u00ean vitamin C v\u00e0 enzym ti\u00eau h\u00f3a.<\/p>\n

Lu\u1ed9c\/h\u1ea5p:<\/strong> Lu\u1ed9c b\u1eafp c\u1ea3i v\u1edbi th\u1eddi gian ng\u1eafn (3-5 ph\u00fat) \u0111\u1ec3 gi\u1eef m\u00e0u s\u1eafc v\u00e0 dinh d\u01b0\u1ee1ng. \u0102n k\u00e8m v\u1edbi n\u01b0\u1edbc ch\u1ea5m g\u1eebng ho\u1eb7c m\u1eafm t\u00f4m.<\/p>\n

X\u00e0o:<\/strong> X\u00e0o b\u1eafp c\u1ea3i v\u1edbi t\u1ecfi, n\u1ea5m ho\u1eb7c th\u1ecbt b\u00f2. L\u1eeda l\u1edbn, x\u00e0o nhanh gi\u00fap gi\u1eef \u0111\u1ed9 gi\u00f2n v\u00e0 h\u1ea1n ch\u1ebf m\u1ea5t vitamin.<\/p>\n

N\u1ea5u canh:<\/strong> Canh b\u1eafp c\u1ea3i th\u1ecbt b\u0103m, canh b\u1eafp c\u1ea3i t\u00f4m \u2014 thanh m\u00e1t v\u00e0 b\u1ed5 d\u01b0\u1ee1ng.<\/p>\n

Mu\u1ed1i chua\/l\u00ean men:<\/strong> D\u01b0a b\u1eafp c\u1ea3i (kimchi ki\u1ec3u Vi\u1ec7t) l\u00ean men cung c\u1ea5p probiotic t\u1ed1t cho \u0111\u01b0\u1eddng ru\u1ed9t.<\/p>\n

Cu\u1ed1n\/nh\u1ed3i:<\/strong> L\u00e1 b\u1eafp c\u1ea3i d\u00f9ng \u0111\u1ec3 cu\u1ed1n th\u1ecbt ho\u1eb7c nh\u1ed3i nh\u00e2n th\u1ecbt n\u1ea5u h\u1ea7m \u2014 ph\u1ed5 bi\u1ebfn trong \u1ea9m th\u1ef1c \u0110\u00f4ng \u00c2u.<\/p>\n

B\u1eafp c\u1ea3i k\u1ebft h\u1ee3p t\u1ed1t v\u1edbi: th\u1ecbt l\u1ee3n, th\u1ecbt b\u00f2, t\u00f4m, cua, n\u1ea5m, c\u00e0 r\u1ed1t, khoai t\u00e2y, t\u1ecfi v\u00e0 g\u1eebng. H\u1ea1n ch\u1ebf n\u1ea5u qu\u00e1 k\u1ef9 v\u00ec s\u1ebd m\u1ea5t nhi\u1ec1u vitamin C v\u00e0 glucosinolate.<\/p>\n

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

D\u00f9 b\u1eafp c\u1ea3i r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe, m\u1ed9t s\u1ed1 \u0111\u1ed1i t\u01b0\u1ee3ng c\u1ea7n l\u01b0u \u00fd:<\/p>\n

Ng\u01b0\u1eddi m\u1eafc b\u1ec7nh tuy\u1ebfn gi\u00e1p:<\/strong> B\u1eafp c\u1ea3i ch\u1ee9a goitrogen \u2014 ch\u1ea5t c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf h\u1ea5p thu iod v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ee9c n\u0103ng tuy\u1ebfn gi\u00e1p n\u1ebfu \u0103n s\u1ed1ng qu\u00e1 nhi\u1ec1u. N\u1ea5u ch\u00edn s\u1ebd gi\u1ea3m \u0111\u00e1ng k\u1ec3 l\u01b0\u1ee3ng goitrogen.<\/p>\n

Ng\u01b0\u1eddi d\u00f9ng thu\u1ed1c ch\u1ed1ng \u0111\u00f4ng m\u00e1u (Warfarin):<\/strong> Vitamin K trong b\u1eafp c\u1ea3i \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e1c d\u1ee5ng c\u1ee7a thu\u1ed1c. C\u1ea7n h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 v\u1ec1 l\u01b0\u1ee3ng b\u1eafp c\u1ea3i ph\u00f9 h\u1ee3p.<\/p>\n

Ng\u01b0\u1eddi b\u1ecb h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch (IBS):<\/strong> B\u1eafp c\u1ea3i thu\u1ed9c nh\u00f3m FODMAP c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y h\u01a1i, ch\u01b0\u1edbng b\u1ee5ng. N\u00ean \u0103n l\u01b0\u1ee3ng nh\u1ecf v\u00e0 theo d\u00f5i ph\u1ea3n \u1ee9ng c\u01a1 th\u1ec3.<\/p>\n

Sau ph\u1eabu thu\u1eadt \u0111\u01b0\u1eddng ti\u00eau h\u00f3a:<\/strong> N\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi \u0103n b\u1eafp c\u1ea3i v\u00ec c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu.<\/p>\n

Li\u1ec1u l\u01b0\u1ee3ng khuy\u1ebfn ngh\u1ecb: 100-200g b\u1eafp c\u1ea3i m\u1ed7i ng\u00e0y l\u00e0 ho\u00e0n to\u00e0n an to\u00e0n v\u00e0 c\u00f3 l\u1ee3i cho h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi.<\/p>\n

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

B\u1eafp c\u1ea3i xanh gi\u00f2n ng\u1ecdt kh\u00f4ng ch\u1ec9 l\u00e0 lo\u1ea1i rau quen thu\u1ed9c trong b\u1eefa \u0103n h\u00e0ng ng\u00e0y m\u00e0 c\u00f2n l\u00e0 “si\u00eau th\u1ef1c ph\u1ea9m” gi\u00e0u dinh d\u01b0\u1ee1ng v\u1edbi chi ph\u00ed th\u1ea5p. T\u1eeb vi\u1ec7c t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch, b\u1ea3o v\u1ec7 tim m\u1ea1ch, h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a \u0111\u1ebfn ch\u1ed1ng ung th\u01b0 v\u00e0 l\u00e0m \u0111\u1eb9p da \u2014 b\u1eafp c\u1ea3i x\u1ee9ng \u0111\u00e1ng c\u00f3 m\u1eb7t th\u01b0\u1eddng xuy\u00ean tr\u00ean b\u00e0n \u0103n c\u1ee7a m\u1ecdi gia \u0111\u00ecnh. H\u00e3y \u0111a d\u1ea1ng c\u00e1ch ch\u1ebf bi\u1ebfn \u0111\u1ec3 v\u1eeba ngon mi\u1ec7ng v\u1eeba t\u1eadn d\u1ee5ng t\u1ed1i \u0111a ngu\u1ed3n dinh d\u01b0\u1ee1ng phong ph\u00fa t\u1eeb lo\u1ea1i rau \u0111\u1eb7c bi\u1ec7t n\u00e0y.<\/p>\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":"

B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng b\u1eafp c\u1ea3i l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i rau \u0111\u01b0\u1ee3c tr\u1ed3ng v\u00e0 ti\u00eau th\u1ee5 nhi\u1ec1u nh\u1ea5t th\u1ebf gi\u1edbi? Lo\u1ea1i rau xanh quen thu\u1ed9c n\u00e0y kh\u00f4ng ch\u1ec9 ngon mi\u1ec7ng m\u00e0 c\u00f2n ch\u1ee9a \u0111\u1ef1ng kho t\u00e0ng dinh d\u01b0\u1ee1ng \u0111\u00e1ng kinh ng\u1ea1c.<\/p>","protected":false},"author":1,"featured_media":9625,"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-9629","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\/9629","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=9629"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9629\/revisions"}],"predecessor-version":[{"id":9708,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9629\/revisions\/9708"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/9625"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=9629"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=9629"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=9629"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}