{"id":9677,"date":"2026-06-11T15:05:16","date_gmt":"2026-06-11T08:05:16","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=9677"},"modified":"2026-06-11T15:05:16","modified_gmt":"2026-06-11T08:05:16","slug":"cai-thia-dinh-duong-loi-ich","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/cai-thia-dinh-duong-loi-ich\/","title":{"rendered":"C\u1ea3i Th\u00eca Xanh Gi\u00f2n Ng\u1ecdt \u2013 Rau H\u1ecd C\u1ea3i Gi\u00e0u Vitamin K & 7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe"},"content":{"rendered":"

B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng c\u00f3 m\u1ed9t lo\u1ea1i rau xanh m\u1ecdc th\u1ea5p, cu\u1ed1ng tr\u1eafng gi\u00f2n, l\u00e1 m\u01b0\u1edbt \u0111\u1eadm m\u00e0u \u2014 \u0111ang \u00e2m th\u1ea7m ch\u1ee9a \u0111\u1ef1ng kho t\u00e0ng dinh d\u01b0\u1ee1ng \u0111\u00e1ng kinh ng\u1ea1c? \u0110\u00f3 ch\u00ednh l\u00e0 c\u1ea3i th\u00eca<\/strong>, lo\u1ea1i rau ph\u1ed5 bi\u1ebfn trong b\u1ebfp Vi\u1ec7t nh\u01b0ng \u00edt ai bi\u1ebft \u0111\u1ebfn h\u1ebft gi\u00e1 tr\u1ecb s\u1ee9c kh\u1ecfe c\u1ee7a n\u00f3.<\/p>\n

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

Ngu\u1ed3n G\u1ed1c C\u1ea3i Th\u00eca<\/h2>\n

C\u1ea3i th\u00eca (t\u00ean khoa h\u1ecdc Brassica rapa<\/em> subsp. chinensis<\/em>) c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb Trung Qu\u1ed1c, \u0111\u01b0\u1ee3c tr\u1ed3ng v\u00e0 s\u1eed d\u1ee5ng trong \u1ea9m th\u1ef1c ch\u00e2u \u00c1 h\u00e0ng ngh\u00ecn n\u0103m. T\u00ean g\u1ecdi “c\u1ea3i th\u00eca” xu\u1ea5t ph\u00e1t t\u1eeb h\u00ecnh d\u1ea1ng \u0111\u1eb7c tr\u01b0ng c\u1ee7a cu\u1ed1ng l\u00e1 gi\u1ed1ng nh\u01b0 chi\u1ebfc th\u00eca, ph\u1ea7n tr\u00ean m\u1edf r\u1ed9ng th\u00e0nh l\u00e1 xanh \u0111\u1eadm, ph\u1ea7n d\u01b0\u1edbi ph\u00ecnh to tr\u1eafng gi\u00f2n. Trong ti\u1ebfng Anh, lo\u1ea1i rau n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 bok choy<\/em> ho\u1eb7c pak choi<\/em>.<\/p>\n

T\u1ea1i Vi\u1ec7t Nam, c\u1ea3i th\u00eca \u0111\u01b0\u1ee3c tr\u1ed3ng r\u1ed9ng r\u00e3i \u1edf c\u00e1c v\u00f9ng rau nh\u01b0 \u0110\u00e0 L\u1ea1t, H\u00e0 N\u1ed9i, TP.HCM v\u00e0 c\u00e1c t\u1ec9nh \u0111\u1ed3ng b\u1eb1ng s\u00f4ng C\u1eedu Long. C\u00e2y \u01b0a kh\u00ed h\u1eadu m\u00e1t m\u1ebb, c\u00f3 th\u1ec3 thu ho\u1ea1ch sau 40\u201350 ng\u00e0y gieo tr\u1ed3ng, \u0111\u01b0\u1ee3c b\u00e1n quanh n\u0103m t\u1ea1i c\u00e1c ch\u1ee3 v\u00e0 si\u00eau th\u1ecb. Ngo\u00e0i c\u1ea3i th\u00eca th\u00f4ng th\u01b0\u1eddng c\u00f2n c\u00f3 c\u1ea3i th\u00eca mini (baby bok choy) v\u1edbi k\u00edch th\u01b0\u1edbc nh\u1ecf h\u01a1n, th\u01b0\u1eddng \u0111\u01b0\u1ee3c d\u00f9ng trong c\u00e1c m\u00f3n \u0103n cao c\u1ea5p.<\/p>\n

Th\u00e0nh Ph\u1ea7n Dinh D\u01b0\u1ee1ng C\u1ea3i Th\u00eca<\/h2>\n

C\u1ea3i th\u00eca l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i rau c\u00f3 m\u1eadt \u0111\u1ed9 dinh d\u01b0\u1ee1ng cao nh\u1ea5t, \u0111\u1eb7c bi\u1ec7t n\u1ed5i b\u1eadt v\u1ec1 vitamin K, vitamin C v\u00e0 canxi. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng tr\u00ean 100g c\u1ea3i th\u00eca t\u01b0\u01a1i:<\/p>\n

\"c\u1ea3i<\/figure>\n\n\n\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>\n13 kcal<\/td>\n<\/tr>\n
N\u01b0\u1edbc<\/td>\n95.3 g<\/td>\n<\/tr>\n
Protein<\/td>\n1.5 g<\/td>\n<\/tr>\n
Ch\u1ea5t b\u00e9o<\/td>\n0.2 g<\/td>\n<\/tr>\n
Carbohydrate<\/td>\n2.2 g<\/td>\n<\/tr>\n
Ch\u1ea5t x\u01a1<\/td>\n1.0 g<\/td>\n<\/tr>\n
Canxi<\/td>\n105 mg<\/td>\n<\/tr>\n
Ph\u1ed1t-pho<\/td>\n37 mg<\/td>\n<\/tr>\n
S\u1eaft<\/td>\n0.8 mg<\/td>\n<\/tr>\n
Kali<\/td>\n252 mg<\/td>\n<\/tr>\n
Magie<\/td>\n19 mg<\/td>\n<\/tr>\n
Natri<\/td>\n65 mg<\/td>\n<\/tr>\n
Vitamin A (RAE)<\/td>\n223 mcg<\/td>\n<\/tr>\n
Beta-carotene<\/td>\n2681 mcg<\/td>\n<\/tr>\n
Vitamin C<\/td>\n45 mg<\/td>\n<\/tr>\n
Vitamin K<\/td>\n45.5 mcg<\/td>\n<\/tr>\n
Folate (B9)<\/td>\n66 mcg<\/td>\n<\/tr>\n
Vitamin B1<\/td>\n0.04 mg<\/td>\n<\/tr>\n
Vitamin B2<\/td>\n0.07 mg<\/td>\n<\/tr>\n
Vitamin B6<\/td>\n0.19 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u0110\u1eb7c bi\u1ec7t, ch\u1ec9 100g c\u1ea3i th\u00eca \u0111\u00e3 cung c\u1ea5p h\u01a1n 50% nhu c\u1ea7u vitamin K v\u00e0 g\u1ea7n 75% nhu c\u1ea7u vitamin C h\u00e0ng ng\u00e0y c\u1ee7a ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh.<\/p>\n

7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe N\u1ed5i B\u1eadt C\u1ee7a C\u1ea3i Th\u00eca<\/h2>\n

1. T\u0103ng C\u01b0\u1eddng S\u1ee9c \u0110\u1ec1 Kh\u00e1ng v\u00e0 Mi\u1ec5n D\u1ecbch<\/h3>\n

H\u00e0m l\u01b0\u1ee3ng vitamin C cao trong c\u1ea3i th\u00eca (45mg\/100g) k\u00edch th\u00edch s\u1ea3n sinh b\u1ea1ch c\u1ea7u v\u00e0 t\u0103ng ho\u1ea1t t\u00ednh c\u1ee7a h\u1ec7 mi\u1ec5n d\u1ecbch. Vitamin C c\u00f2n l\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh, b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi t\u1ed5n th\u01b0\u01a1ng do g\u1ed1c t\u1ef1 do g\u00e2y ra. \u0102n c\u1ea3i th\u00eca th\u01b0\u1eddng xuy\u00ean gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i nhanh h\u01a1n sau b\u1ec7nh t\u1eadt v\u00e0 gi\u1ea3m nguy c\u01a1 nhi\u1ec5m tr\u00f9ng.<\/p>\n

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

C\u1ea3i th\u00eca cung c\u1ea5p m\u1ed9t l\u01b0\u1ee3ng canxi \u0111\u00e1ng k\u1ec3 (105mg\/100g), t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 10% nhu c\u1ea7u h\u00e0ng ng\u00e0y, k\u1ebft h\u1ee3p v\u1edbi vitamin K (45.5mcg) gi\u00fap canxi g\u1eafn v\u00e0o x\u01b0\u01a1ng hi\u1ec7u qu\u1ea3 h\u01a1n. \u0110\u00e2y l\u00e0 l\u1ee3i th\u1ebf l\u1edbn cho ng\u01b0\u1eddi \u0103n chay, ng\u01b0\u1eddi l\u1edbn tu\u1ed5i v\u00e0 ph\u1ee5 n\u1eef sau m\u00e3n kinh c\u00f3 nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng cao. Ngo\u00e0i ra, magie v\u00e0 ph\u1ed1t-pho trong c\u1ea3i th\u00eca c\u0169ng g\u00f3p ph\u1ea7n duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng t\u1ed1t.<\/p>\n

3. B\u1ea3o V\u1ec7 Tim M\u1ea1ch v\u00e0 Ki\u1ec3m So\u00e1t Huy\u1ebft \u00c1p<\/h3>\n

Kali (252mg\/100g) trong c\u1ea3i th\u00eca gi\u00fap c\u00e2n b\u1eb1ng l\u01b0\u1ee3ng natri trong c\u01a1 th\u1ec3, t\u1eeb \u0111\u00f3 h\u1ea1 huy\u1ebft \u00e1p v\u00e0 gi\u1ea3m g\u00e1nh n\u1eb7ng cho tim. C\u00e1c h\u1ee3p ch\u1ea5t glucosinolate \u0111\u1eb7c tr\u01b0ng c\u1ee7a h\u1ecd c\u1ea3i (Brassica) c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m gi\u1ea3m n\u1ed3ng \u0111\u1ed9 cholesterol x\u1ea5u (LDL) v\u00e0 ng\u0103n ng\u1eeba x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch. Ch\u1ea5t x\u01a1 h\u00f2a tan c\u0169ng gi\u00fap ki\u1ec3m so\u00e1t lipid m\u00e1u v\u1ec1 m\u1ee9c an to\u00e0n.<\/p>\n

4. H\u1ed7 Tr\u1ee3 Th\u1ecb Gi\u00e1c v\u00e0 Ng\u0103n Ng\u1eeba Tho\u00e1i H\u00f3a \u0110i\u1ec3m V\u00e0ng<\/h3>\n

L\u01b0\u1ee3ng beta-carotene cao (2681mcg\/100g) trong c\u1ea3i th\u00eca \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 chuy\u1ec3n h\u00f3a th\u00e0nh vitamin A, c\u1ea7n thi\u1ebft cho ch\u1ee9c n\u0103ng th\u1ecb gi\u00e1c \u2014 \u0111\u1eb7c bi\u1ec7t l\u00e0 kh\u1ea3 n\u0103ng nh\u00ecn trong \u00e1nh s\u00e1ng y\u1ebfu. B\u00ean c\u1ea1nh \u0111\u00f3, c\u1ea3i th\u00eca c\u00f2n ch\u1ee9a lutein v\u00e0 zeaxanthin \u2014 hai carotenoid t\u1eadp trung \u1edf v\u00f5ng m\u1ea1c m\u1eaft, gi\u00fap b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o m\u1eaft kh\u1ecfi tia UV v\u00e0 ng\u0103n ng\u1eeba tho\u00e1i h\u00f3a \u0111i\u1ec3m v\u00e0ng do tu\u1ed5i t\u00e1c.<\/p>\n

5. Ph\u00f2ng Ng\u1eeba Ung Th\u01b0 Nh\u1edd H\u1ee3p Ch\u1ea5t Glucosinolate<\/h3>\n

H\u1ecd rau Brassica, trong \u0111\u00f3 c\u00f3 c\u1ea3i th\u00eca, ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng glucosinolate \u0111\u00e1ng k\u1ec3 \u2014 nh\u1eefng h\u1ee3p ch\u1ea5t khi ti\u00eau h\u00f3a s\u1ebd chuy\u1ec3n h\u00f3a th\u00e0nh isothiocyanate v\u00e0 sulforaphane c\u00f3 ho\u1ea1t t\u00ednh ch\u1ed1ng ung th\u01b0 m\u1ea1nh. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u rau h\u1ecd c\u1ea3i li\u00ean quan \u0111\u1ebfn gi\u1ea3m nguy c\u01a1 ung th\u01b0 \u0111\u1ea1i tr\u00e0ng, ph\u1ed5i v\u00e0 d\u1ea1 d\u00e0y. N\u1ea5u v\u1eeba ch\u00edn t\u1edbi (h\u1ea5p ho\u1eb7c x\u00e0o nhanh) gi\u00fap b\u1ea3o to\u00e0n c\u00e1c h\u1ee3p ch\u1ea5t n\u00e0y t\u1ed1t nh\u1ea5t.<\/p>\n

6. H\u1ed7 Tr\u1ee3 Ti\u00eau H\u00f3a Kh\u1ecfe M\u1ea1nh<\/h3>\n

Ch\u1ea5t x\u01a1 trong c\u1ea3i th\u00eca k\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t, ng\u0103n ng\u1eeba t\u00e1o b\u00f3n v\u00e0 nu\u00f4i d\u01b0\u1ee1ng vi khu\u1ea9n c\u00f3 l\u1ee3i trong \u0111\u01b0\u1eddng ru\u1ed9t (prebiotic). H\u00e0m l\u01b0\u1ee3ng n\u01b0\u1edbc cao (95.3%) c\u0169ng gi\u00fap l\u00e0m m\u1ec1m ph\u00e2n v\u00e0 h\u1ed7 tr\u1ee3 nhu \u0111\u1ed9ng ru\u1ed9t ho\u1ea1t \u0111\u1ed9ng tr\u01a1n tru. \u0110\u00e2y l\u00e0 lo\u1ea1i rau l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a ho\u1eb7c c\u1ea7n t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t.<\/p>\n

7. Ki\u1ec3m So\u00e1t C\u00e2n N\u1eb7ng v\u00e0 H\u1ed7 Tr\u1ee3 Gi\u1ea3m M\u1ee1<\/h3>\n

V\u1edbi ch\u1ec9 13 kcal\/100g nh\u01b0ng ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 n\u01b0\u1edbc, c\u1ea3i th\u00eca t\u1ea1o c\u1ea3m gi\u00e1c no m\u00e0 kh\u00f4ng cung c\u1ea5p nhi\u1ec1u calo \u2014 l\u00fd t\u01b0\u1edfng cho ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng. Vitamin B6 trong c\u1ea3i th\u00eca h\u1ed7 tr\u1ee3 chuy\u1ec3n h\u00f3a protein v\u00e0 carbohydrate, gi\u00fap c\u01a1 th\u1ec3 s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3 h\u01a1n, g\u00f3p ph\u1ea7n duy tr\u00ec c\u00e2n n\u1eb7ng l\u00fd t\u01b0\u1edfng.<\/p>\n

C\u00e1ch D\u00f9ng, Ch\u1ebf Bi\u1ebfn v\u00e0 K\u1ebft H\u1ee3p Ngon Nh\u1ea5t<\/h2>\n
\"m\u00f3n<\/figure>\n

C\u1ea3i th\u00eca l\u00e0 lo\u1ea1i rau linh ho\u1ea1t, ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u c\u00e1ch ch\u1ebf bi\u1ebfn kh\u00e1c nhau:<\/p>\n

X\u00e0o t\u1ecfi:<\/strong> \u0110\u00e2y l\u00e0 c\u00e1ch ch\u1ebf bi\u1ebfn ph\u1ed5 bi\u1ebfn v\u00e0 gi\u1eef \u0111\u01b0\u1ee3c nhi\u1ec1u dinh d\u01b0\u1ee1ng nh\u1ea5t. Phi th\u01a1m t\u1ecfi v\u1edbi d\u1ea7u \u0103n, cho c\u1ea3i th\u00eca v\u00e0o x\u00e0o nhanh tr\u00ean l\u1eeda to kho\u1ea3ng 2\u20133 ph\u00fat, n\u00eam mu\u1ed1i v\u00e0 n\u01b0\u1edbc m\u1eafm v\u1eeba \u0103n. Cu\u1ed1ng c\u1ea3i v\u1eabn c\u00f2n gi\u00f2n, l\u00e1 xanh m\u01b0\u1edbt \u2014 v\u1eeba ngon v\u1eeba \u0111\u1eb9p m\u1eaft.<\/p>\n

Lu\u1ed9c ho\u1eb7c h\u1ea5p:<\/strong> Lu\u1ed9c c\u1ea3i th\u00eca kho\u1ea3ng 3\u20134 ph\u00fat trong n\u01b0\u1edbc s\u00f4i c\u00f3 pha ch\u00fat mu\u1ed1i, v\u1edbt ra ngay v\u00e0 ch\u1ea5m n\u01b0\u1edbc t\u01b0\u01a1ng g\u1eebng. H\u1ea5p c\u00e1ch th\u1ee7y 5 ph\u00fat c\u0169ng gi\u1eef \u0111\u01b0\u1ee3c m\u00e0u xanh \u0111\u1eb9p v\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng. C\u00f3 th\u1ec3 r\u01b0\u1edbi th\u00eam d\u1ea7u h\u00e0o ho\u1eb7c s\u1ed1t oyster \u0111\u1ec3 t\u0103ng h\u01b0\u01a1ng v\u1ecb.<\/p>\n

N\u1ea5u canh:<\/strong> C\u1ea3i th\u00eca n\u1ea5u canh t\u00f4m, canh th\u1ecbt b\u0103m hay canh cua \u0111\u1ec1u r\u1ea5t ngon. Cho c\u1ea3i v\u00e0o khi n\u01b0\u1edbc \u0111\u00e3 s\u00f4i, \u0111\u1ee3i 2 ph\u00fat l\u00e0 c\u00f3 th\u1ec3 n\u00eam v\u00e0 t\u1eaft b\u1ebfp \u0111\u1ec3 gi\u1eef \u0111\u1ed9 gi\u00f2n v\u00e0 m\u00e0u xanh t\u01b0\u01a1i.<\/p>\n

L\u1ea9u v\u00e0 s\u00fap:<\/strong> C\u1ea3i th\u00eca l\u00e0 nguy\u00ean li\u1ec7u kh\u00f4ng th\u1ec3 thi\u1ebfu trong l\u1ea9u Th\u00e1i, s\u00fap miso, s\u00fap ramen hay ph\u1edf chay. Nh\u00fang v\u00e0o n\u01b0\u1edbc l\u1ea9u \u0111ang s\u00f4i kho\u1ea3ng 1\u20132 ph\u00fat l\u00e0 c\u00f3 th\u1ec3 \u0103n \u0111\u01b0\u1ee3c, v\u1eeba ngon v\u1eeba gi\u00f2n.<\/p>\n

K\u1ebft h\u1ee3p t\u1ed1t v\u1edbi:<\/strong> t\u1ecfi, g\u1eebng, n\u01b0\u1edbc t\u01b0\u01a1ng, d\u1ea7u m\u00e8, h\u1ea3i s\u1ea3n (t\u00f4m, m\u1ef1c), th\u1ecbt l\u1ee3n, \u0111\u1eadu ph\u1ee5, n\u1ea5m h\u01b0\u01a1ng v\u00e0 c\u00e1c lo\u1ea1i gia v\u1ecb \u00c1 \u0110\u00f4ng.<\/p>\n

L\u01b0u \u00dd v\u00e0 Ai Kh\u00f4ng N\u00ean \u0102n Nhi\u1ec1u C\u1ea3i Th\u00eca<\/h2>\n

D\u00f9 l\u00e0 lo\u1ea1i rau b\u1ed5 d\u01b0\u1ee1ng, c\u1ea3i th\u00eca v\u1eabn c\u00f3 m\u1ed9t s\u1ed1 \u0111i\u1ec3m c\u1ea7n l\u01b0u \u00fd khi s\u1eed d\u1ee5ng:<\/p>\n

Ng\u01b0\u1eddi d\u00f9ng thu\u1ed1c ch\u1ed1ng \u0111\u00f4ng m\u00e1u (Warfarin):<\/strong> H\u00e0m l\u01b0\u1ee3ng vitamin K cao trong c\u1ea3i th\u00eca \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e1c d\u1ee5ng c\u1ee7a thu\u1ed1c Warfarin. Ng\u01b0\u1eddi \u0111ang d\u00f9ng lo\u1ea1i thu\u1ed1c n\u00e0y c\u1ea7n duy tr\u00ec l\u01b0\u1ee3ng rau h\u1ecd c\u1ea3i \u1ed5n \u0111\u1ecbnh m\u1ed7i ng\u00e0y v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n.<\/p>\n

Ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 tuy\u1ebfn gi\u00e1p:<\/strong> Glucosinolate trong rau h\u1ecd c\u1ea3i c\u00f3 th\u1ec3 \u1ee9c ch\u1ebf 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 v\u1edbi l\u01b0\u1ee3ng l\u1edbn th\u01b0\u1eddng xuy\u00ean. N\u1ea5u ch\u00edn s\u1ebd l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 t\u00e1c d\u1ee5ng n\u00e0y.<\/p>\n

Ng\u01b0\u1eddi b\u1ecb h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch (IBS):<\/strong> C\u1ea3i th\u00eca ch\u1ee9a FODMAP \u1edf m\u1ee9c v\u1eeba ph\u1ea3i, c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y h\u01a1i ho\u1eb7c kh\u00f3 ti\u00eau \u1edf ng\u01b0\u1eddi nh\u1ea1y c\u1ea3m. N\u00ean \u0103n l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i v\u00e0 theo d\u00f5i ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

D\u1ecb \u1ee9ng h\u1ecd c\u1ea3i:<\/strong> M\u1ed9t s\u1ed1 \u00edt ng\u01b0\u1eddi c\u00f3 th\u1ec3 d\u1ecb \u1ee9ng v\u1edbi c\u00e1c lo\u1ea1i rau h\u1ecd Brassica. N\u1ebfu xu\u1ea5t hi\u1ec7n ng\u1ee9a, ph\u00e1t ban sau khi \u0103n c\u1ea3i th\u00eca, c\u1ea7n ng\u1eebng v\u00e0 t\u01b0 v\u1ea5n b\u00e1c s\u0129.<\/p>\n

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

C\u1ea3i th\u00eca l\u00e0 lo\u1ea1i rau xanh \u0111\u01a1n gi\u1ea3n, d\u1ec5 n\u1ea5u nh\u01b0ng ch\u1ee9a \u0111\u1ef1ng m\u1ed9t kho t\u00e0ng dinh d\u01b0\u1ee1ng v\u01b0\u1ee3t tr\u1ed9i: gi\u00e0u vitamin K, C, canxi, beta-carotene v\u00e0 c\u00e1c h\u1ee3p ch\u1ea5t ch\u1ed1ng ung th\u01b0 qu\u00fd gi\u00e1. V\u1edbi ch\u1ec9 13 kcal\/100g, \u0111\u00e2y l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1ea5t k\u1ef3 ai mu\u1ed1n \u0103n ngon, \u0103n l\u00e0nh v\u00e0 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i. H\u00e3y \u0111\u01b0a c\u1ea3i th\u00eca v\u00e0o th\u1ef1c \u0111\u01a1n h\u1eb1ng ng\u00e0y c\u1ee7a b\u1ea1n \u2014 d\u00f9 x\u00e0o t\u1ecfi, lu\u1ed9c, n\u1ea5u canh hay nh\u00fang l\u1ea9u \u2014 \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng tr\u1ecdn v\u1eb9n l\u1ee3i \u00edch m\u00e0 thi\u00ean nhi\u00ean ban t\u1eb7ng.<\/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":"

C\u1ea3i th\u00eca kh\u00f4ng ch\u1ec9 l\u00e0 lo\u1ea1i rau quen thu\u1ed9c trong b\u1ebfp Vi\u1ec7t m\u00e0 c\u00f2n l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin K, canxi v\u00e0 c\u00e1c h\u1ee3p ch\u1ea5t ch\u1ed1ng ung th\u01b0 v\u01b0\u1ee3t tr\u1ed9i t\u1eeb h\u1ecd Brassica.<\/p>","protected":false},"author":1,"featured_media":9675,"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-9677","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\/9677","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=9677"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9677\/revisions"}],"predecessor-version":[{"id":9743,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9677\/revisions\/9743"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/9675"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=9677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=9677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=9677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}