{"id":9720,"date":"2026-06-11T13:20:00","date_gmt":"2026-06-11T06:20:00","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=9720"},"modified":"2026-06-11T13:20:00","modified_gmt":"2026-06-11T06:20:00","slug":"sup-lo-trang-dinh-duong-loi-ich","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/sup-lo-trang-dinh-duong-loi-ich\/","title":{"rendered":"S\u00fap L\u01a1 Tr\u1eafng Gi\u00f2n Thu\u1ea7n Khi\u1ebft \u2013 Rau Gi\u00e0u Choline & 7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe Tuy\u1ec7t V\u1eddi"},"content":{"rendered":"

B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng m\u1ed9t b\u00f4ng s\u00fap l\u01a1 tr\u1eafng tr\u00f4ng \u0111\u01a1n gi\u1ea3n l\u1ea1i ch\u1ee9a \u0111\u1ef1ng kho t\u00e0ng dinh d\u01b0\u1ee1ng kh\u1ed5ng l\u1ed3? Lo\u1ea1i rau tr\u1eafng tinh kh\u00f4i n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0 nguy\u00ean li\u1ec7u linh ho\u1ea1t trong b\u1ebfp \u0103n Vi\u1ec7t m\u00e0 c\u00f2n l\u00e0 “si\u00eau th\u1ef1c ph\u1ea9m” \u0111\u01b0\u1ee3c gi\u1edbi khoa h\u1ecdc dinh d\u01b0\u1ee1ng \u0111\u1eb7c bi\u1ec7t quan t\u00e2m nh\u1edd h\u00e0m l\u01b0\u1ee3ng choline, glucosinolates v\u00e0 vitamin C \u0111\u00e1ng k\u1ec3.<\/p>\n

\"s\u00fap<\/figure>\n

Ngu\u1ed3n G\u1ed1c S\u00fap L\u01a1 Tr\u1eafng<\/h2>\n

S\u00fap l\u01a1 tr\u1eafng (danh ph\u00e1p khoa h\u1ecdc: Brassica oleracea<\/em> var. botrytis<\/em>) thu\u1ed9c h\u1ecd C\u1ea3i (Brassicaceae), c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb v\u00f9ng \u0110\u1ecba Trung H\u1ea3i v\u00e0 Trung \u0110\u00f4ng. Ng\u01b0\u1eddi ta tin r\u1eb1ng s\u00fap l\u01a1 \u0111\u00e3 \u0111\u01b0\u1ee3c tr\u1ed3ng tr\u1ecdt t\u1eeb h\u01a1n 2.000 n\u0103m tr\u01b0\u1edbc t\u1ea1i khu v\u1ef1c ng\u00e0y nay l\u00e0 Syria v\u00e0 Th\u1ed5 Nh\u0129 K\u1ef3, r\u1ed3i d\u1ea7n lan r\u1ed9ng ra to\u00e0n ch\u00e2u \u00c2u v\u00e0o th\u1ebf k\u1ef7 16.<\/p>\n

T\u1ea1i Vi\u1ec7t Nam, s\u00fap l\u01a1 tr\u1eafng \u0111\u01b0\u1ee3c du nh\u1eadp trong th\u1eddi k\u1ef3 Ph\u00e1p thu\u1ed9c v\u00e0 nhanh ch\u00f3ng tr\u1edf th\u00e0nh lo\u1ea1i rau ph\u1ed5 bi\u1ebfn, \u0111\u1eb7c bi\u1ec7t \u1edf c\u00e1c t\u1ec9nh mi\u1ec1n B\u1eafc nh\u01b0 H\u00e0 N\u1ed9i, H\u1ea3i D\u01b0\u01a1ng, L\u00e2m \u0110\u1ed3ng (\u0110\u00e0 L\u1ea1t). \u0110\u00e0 L\u1ea1t hi\u1ec7n l\u00e0 v\u00f9ng tr\u1ed3ng s\u00fap l\u01a1 l\u1edbn nh\u1ea5t c\u1ea3 n\u01b0\u1edbc nh\u1edd kh\u00ed h\u1eadu m\u00e1t l\u1ea1nh quanh n\u0103m ph\u00f9 h\u1ee3p v\u1edbi c\u00e2y tr\u1ed3ng \u01b0a l\u1ea1nh n\u00e0y. C\u00e2y c\u00f3 th\u1ec3 tr\u1ed3ng quanh n\u0103m \u1edf v\u00f9ng cao nguy\u00ean, c\u00f2n t\u1ea1i \u0111\u1ed3ng b\u1eb1ng B\u1eafc B\u1ed9 th\u01b0\u1eddng thu ho\u1ea1ch v\u00e0o m\u00f9a \u0111\u00f4ng \u2013 xu\u00e2n (th\u00e1ng 11 \u0111\u1ebfn th\u00e1ng 3).<\/p>\n

Ph\u1ea7n \u0103n \u0111\u01b0\u1ee3c c\u1ee7a s\u00fap l\u01a1 tr\u1eafng ch\u00ednh l\u00e0 “\u0111\u1ea7u hoa” \u2013 th\u1ef1c ch\u1ea5t l\u00e0 ch\u00f9m hoa ch\u01b0a n\u1edf k\u1ebft ch\u1eb7t l\u1ea1i th\u00e0nh kh\u1ed1i tr\u1eafng ng\u00e0 \u0111\u1eb7c tr\u01b0ng, bao quanh b\u1edfi nh\u1eefng chi\u1ebfc l\u00e1 xanh b\u1ea3o v\u1ec7. M\u00e0u tr\u1eafng c\u1ee7a s\u00fap l\u01a1 l\u00e0 do l\u00e1 che ph\u1ee7 ng\u0103n \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi, h\u1ea1n ch\u1ebf qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p ch\u1ea5t di\u1ec7p l\u1ee5c.<\/p>\n

Th\u00e0nh Ph\u1ea7n Dinh D\u01b0\u1ee1ng S\u00fap L\u01a1 Tr\u1eafng (Per 100g)<\/h2>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng c\u1ee7a s\u00fap l\u01a1 tr\u1eafng t\u01b0\u01a1i s\u1ed1ng, d\u1ef1a theo s\u1ed1 li\u1ec7u t\u1eeb B\u1ea3ng th\u00e0nh ph\u1ea7n th\u1ef1c ph\u1ea9m Vi\u1ec7t Nam 2007 (Vi\u1ec7n Dinh d\u01b0\u1ee1ng \u2013 B\u1ed9 Y t\u1ebf) k\u1ebft h\u1ee3p v\u1edbi c\u00e1c ngu\u1ed3n qu\u1ed1c t\u1ebf:<\/p>\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>\n27 kcal<\/td>\n<\/tr>\n
N\u01b0\u1edbc<\/td>\n91,9 g<\/td>\n<\/tr>\n
Protein<\/td>\n2,7 g<\/td>\n<\/tr>\n
Lipid (ch\u1ea5t b\u00e9o)<\/td>\n0,3 g<\/td>\n<\/tr>\n
Carbohydrate (glucid)<\/td>\n4,1 g<\/td>\n<\/tr>\n
Ch\u1ea5t x\u01a1<\/td>\n2,5 g<\/td>\n<\/tr>\n
Canxi (Ca)<\/td>\n26 mg<\/td>\n<\/tr>\n
Phospho (P)<\/td>\n68 mg<\/td>\n<\/tr>\n
S\u1eaft (Fe)<\/td>\n0,9 mg<\/td>\n<\/tr>\n
Kali (K)<\/td>\n299 mg<\/td>\n<\/tr>\n
Vitamin C<\/td>\n62 mg<\/td>\n<\/tr>\n
Vitamin B1 (Thiamine)<\/td>\n0,10 mg<\/td>\n<\/tr>\n
Vitamin B2 (Riboflavin)<\/td>\n0,09 mg<\/td>\n<\/tr>\n
Niacin (B3)<\/td>\n0,6 mg<\/td>\n<\/tr>\n
Folate (B9)<\/td>\n57 mcg<\/td>\n<\/tr>\n
Vitamin K<\/td>\n16 mcg<\/td>\n<\/tr>\n
Choline<\/td>\n44 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\"s\u00fap<\/figure>\n

7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe N\u1ed5i B\u1eadt C\u1ee7a S\u00fap L\u01a1 Tr\u1eafng<\/h2>\n

1. H\u1ed7 Tr\u1ee3 N\u00e3o B\u1ed9 V\u00e0 H\u1ec7 Th\u1ea7n Kinh Nh\u1edd Choline<\/h3>\n

S\u00fap l\u01a1 tr\u1eafng l\u00e0 m\u1ed9t trong nh\u1eefng ngu\u1ed3n th\u1ef1c v\u1eadt gi\u00e0u choline nh\u1ea5t. Choline l\u00e0 d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu tham gia v\u00e0o qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p acetylcholine \u2013 ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh quan tr\u1ecdng cho tr\u00ed nh\u1edb v\u00e0 nh\u1eadn th\u1ee9c. Nghi\u00ean c\u1ee9u cho th\u1ea5y choline \u0111\u1ea7y \u0111\u1ee7 trong thai k\u1ef3 v\u00e0 tu\u1ed5i \u1ea5u th\u01a1 g\u00f3p ph\u1ea7n ph\u00e1t tri\u1ec3n n\u00e3o b\u1ed9 t\u1ed1i \u01b0u. Ng\u01b0\u1eddi l\u1edbn ti\u00eau th\u1ee5 choline \u0111\u1ee7 m\u1ee9c c\u0169ng c\u00f3 nguy c\u01a1 suy gi\u1ea3m nh\u1eadn th\u1ee9c th\u1ea5p h\u01a1n theo tu\u1ed5i t\u00e1c.<\/p>\n

2. Ch\u1ed1ng Oxy H\u00f3a M\u1ea1nh, B\u1ea3o V\u1ec7 T\u1ebf B\u00e0o<\/h3>\n

S\u00fap l\u01a1 tr\u1eafng ch\u1ee9a nhi\u1ec1u h\u1ee3p ch\u1ea5t ch\u1ed1ng oxy h\u00f3a nh\u01b0 vitamin C (62 mg\/100g \u0111\u00e1p \u1ee9ng kho\u1ea3ng 69% nhu c\u1ea7u h\u00e0ng ng\u00e0y), beta-carotene, quercetin v\u00e0 kaempferol. C\u00e1c ch\u1ea5t n\u00e0y trung h\u00f2a g\u1ed1c t\u1ef1 do, gi\u1ea3m vi\u00eam m\u00e3n t\u00ednh v\u00e0 b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi stress oxy h\u00f3a \u2013 nguy\u00ean nh\u00e2n c\u1ed1t l\u00f5i c\u1ee7a l\u00e3o h\u00f3a s\u1edbm v\u00e0 nhi\u1ec1u b\u1ec7nh m\u00e3n t\u00ednh.<\/p>\n

3. C\u00f3 Th\u1ec3 H\u1ed7 Tr\u1ee3 Ph\u00f2ng Ng\u1eeba Ung Th\u01b0<\/h3>\n

L\u00e0 th\u00e0nh vi\u00ean h\u1ecd C\u1ea3i, s\u00fap l\u01a1 tr\u1eafng r\u1ea5t gi\u00e0u glucosinolates \u2013 h\u1ee3p ch\u1ea5t l\u01b0u hu\u1ef3nh \u0111\u1eb7c tr\u01b0ng \u0111\u01b0\u1ee3c bi\u1ebfn \u0111\u1ed5i th\u00e0nh isothiocyanates (\u0111\u1eb7c bi\u1ec7t l\u00e0 sulforaphane) khi nhai ho\u1eb7c ch\u1ebf bi\u1ebfn. Sulforaphane \u0111\u00e3 \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u r\u1ed9ng r\u00e3i v\u1ec1 kh\u1ea3 n\u0103ng \u1ee9c ch\u1ebf s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a t\u1ebf b\u00e0o ung th\u01b0, \u0111\u1eb7c bi\u1ec7t ung th\u01b0 \u0111\u1ea1i tr\u00e0ng, v\u00fa v\u00e0 tuy\u1ebfn ti\u1ec1n li\u1ec7t. Tuy nhi\u00ean, \u0111\u00e2y v\u1eabn l\u00e0 l\u0129nh v\u1ef1c nghi\u00ean c\u1ee9u \u0111ang ti\u1ebfn h\u00e0nh v\u00e0 kh\u00f4ng thay th\u1ebf \u0111i\u1ec1u tr\u1ecb y t\u1ebf.<\/p>\n

4. T\u1ed1t Cho Tim M\u1ea1ch<\/h3>\n

L\u01b0\u1ee3ng ch\u1ea5t x\u01a1 d\u1ed3i d\u00e0o (2,5 g\/100g) v\u00e0 kali (299 mg\/100g) trong s\u00fap l\u01a1 tr\u1eafng g\u00f3p ph\u1ea7n ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p v\u00e0 gi\u1ea3m cholesterol x\u1ea5u (LDL). Ch\u1ea5t x\u01a1 h\u00f2a tan li\u00ean k\u1ebft v\u1edbi cholesterol trong \u0111\u01b0\u1eddng ti\u00eau h\u00f3a v\u00e0 th\u00fac \u0111\u1ea9y b\u00e0i ti\u1ebft ra ngo\u00e0i, trong khi kali t\u00e1c \u0111\u1ed9ng \u0111\u1ed1i l\u1eadp v\u1edbi natri gi\u00fap gi\u00e3n m\u1ea1ch v\u00e0 h\u1ea1 \u00e1p l\u1ef1c l\u00ean th\u00e0nh m\u1ea1ch m\u00e1u.<\/p>\n

5. H\u1ed7 Tr\u1ee3 Ti\u00eau H\u00f3a V\u00e0 S\u1ee9c Kh\u1ecfe \u0110\u01b0\u1eddng Ru\u1ed9t<\/h3>\n

Ch\u1ea5t x\u01a1 trong s\u00fap l\u01a1 tr\u1eafng ho\u1ea1t \u0111\u1ed9ng nh\u01b0 prebiotic, nu\u00f4i d\u01b0\u1ee1ng c\u00e1c vi khu\u1ea9n c\u00f3 l\u1ee3i trong \u0111\u01b0\u1eddng ru\u1ed9t. \u0110\u1eb7c bi\u1ec7t, ch\u1ea5t x\u01a1 kh\u00f4ng h\u00f2a tan gi\u00fap t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng ph\u00e2n, ng\u0103n ng\u1eeba t\u00e1o b\u00f3n. Glucosinolates c\u0169ng \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u v\u1ec1 vai tr\u00f2 b\u1ea3o v\u1ec7 ni\u00eam m\u1ea1c d\u1ea1 d\u00e0y v\u00e0 ru\u1ed9t kh\u1ecfi vi khu\u1ea9n c\u00f3 h\u1ea1i.<\/p>\n

6. H\u1ed7 Tr\u1ee3 Ki\u1ec3m So\u00e1t C\u00e2n N\u1eb7ng<\/h3>\n

V\u1edbi ch\u1ec9 27 kcal\/100g v\u00e0 h\u00e0m l\u01b0\u1ee3ng carbohydrate th\u1ea5p (4,1 g), s\u00fap l\u01a1 tr\u1eafng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n ho\u1eb7c ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft. Ch\u1ea5t x\u01a1 v\u00e0 l\u01b0\u1ee3ng n\u01b0\u1edbc cao (91,9%) gi\u00fap t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u m\u00e0 kh\u00f4ng cung c\u1ea5p qu\u00e1 nhi\u1ec1u calo. S\u00fap l\u01a1 tr\u1eafng c\u00f2n ph\u1ed5 bi\u1ebfn trong c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n low-carb v\u00e0 keto nh\u01b0 m\u1ed9t th\u1ef1c ph\u1ea9m thay th\u1ebf c\u01a1m, khoai t\u00e2y.<\/p>\n

7. Cung C\u1ea5p Folate Quan Tr\u1ecdng Cho Ph\u1ee5 N\u1eef Mang Thai<\/h3>\n

S\u00fap l\u01a1 tr\u1eafng cung c\u1ea5p kho\u1ea3ng 57 mcg folate (vitamin B9) m\u1ed7i 100g \u2013 \u0111\u00e1p \u1ee9ng kho\u1ea3ng 14% nhu c\u1ea7u h\u00e0ng ng\u00e0y c\u1ee7a ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh. Folate \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng v\u1edbi ph\u1ee5 n\u1eef trong \u0111\u1ed9 tu\u1ed5i sinh s\u1ea3n v\u00e0 mang thai v\u00ec thi\u1ebfu folate c\u00f3 th\u1ec3 g\u00e2y d\u1ecb t\u1eadt \u1ed1ng th\u1ea7n kinh \u1edf thai nhi. Ngo\u00e0i ra, folate c\u00f2n c\u1ea7n thi\u1ebft cho s\u1ea3n xu\u1ea5t DNA v\u00e0 ph\u00e2n chia t\u1ebf b\u00e0o kh\u1ecfe m\u1ea1nh.<\/p>\n

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

S\u00fap l\u01a1 tr\u1eafng c\u1ef1c k\u1ef3 linh ho\u1ea1t trong b\u1ebfp \u0103n, c\u00f3 th\u1ec3 ch\u1ebf bi\u1ebfn theo nhi\u1ec1u c\u00e1ch:<\/p>\n

X\u00e0o:<\/strong> X\u00e0o s\u00fap l\u01a1 v\u1edbi t\u1ecfi, d\u1ea7u h\u00e0o, th\u00eam c\u00e0 r\u1ed1t ho\u1eb7c th\u1ecbt b\u00f2 \u2013 m\u00f3n \u0103n nhanh, ngon, gi\u1eef \u0111\u01b0\u1ee3c nhi\u1ec1u d\u01b0\u1ee1ng ch\u1ea5t. N\u00ean x\u00e0o l\u1eeda l\u1edbn, nhanh tay \u0111\u1ec3 s\u00fap l\u01a1 gi\u00f2n, kh\u00f4ng b\u1ecb nh\u0169n.<\/p>\n

Lu\u1ed9c\/h\u1ea5p:<\/strong> Lu\u1ed9c ho\u1eb7c h\u1ea5p trong 5-7 ph\u00fat \u0111\u1ebfn khi v\u1eeba ch\u00edn t\u1edbi, ch\u1ea5m v\u1edbi s\u1ed1t m\u00f9 t\u1ea1t ho\u1eb7c mayonnaise. \u0110\u00e2y l\u00e0 c\u00e1ch gi\u1eef \u0111\u01b0\u1ee3c nhi\u1ec1u vitamin C v\u00e0 glucosinolates nh\u1ea5t.<\/p>\n

N\u01b0\u1edbng\/rang:<\/strong> Tr\u1ed9n s\u00fap l\u01a1 v\u1edbi d\u1ea7u \u00f4 liu, mu\u1ed1i, ti\u00eau r\u1ed3i n\u01b0\u1edbng \u1edf 200\u00b0C trong 20-25 ph\u00fat. Nhi\u1ec7t \u0111\u1ed9 cao t\u1ea1o l\u1edbp caramel th\u01a1m ngon b\u00ean ngo\u00e0i trong khi b\u00ean trong v\u1eabn m\u1ec1m.<\/p>\n

H\u1ea7m canh:<\/strong> H\u1ea7m s\u00fap l\u01a1 v\u1edbi khoai t\u00e2y, c\u00e0 r\u1ed1t, th\u1ecbt g\u00e0 ho\u1eb7c x\u01b0\u01a1ng l\u1ee3n t\u1ea1o n\u00ean n\u1ed3i canh b\u1ed5 d\u01b0\u1ee1ng, th\u01a1m ngon.<\/p>\n

C\u01a1m s\u00fap l\u01a1 (Cauliflower rice):<\/strong> Xay nhuy\u1ec5n ho\u1eb7c b\u00e0o th\u00f4 s\u00fap l\u01a1 t\u01b0\u01a1i r\u1ed3i x\u00e0o l\u00ean thay c\u01a1m \u2013 ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u0103n low-carb, keto.<\/p>\n

K\u1ebft h\u1ee3p ngon:<\/strong> S\u00fap l\u01a1 tr\u1eafng h\u1ee3p v\u1edbi t\u1ecfi, \u1edbt, pho m\u00e1t, c\u00e0 ri, ngh\u1ec7, th\u1ecbt b\u00f2, t\u00f4m, v\u00e0 c\u00e1c lo\u1ea1i rau h\u1ecd c\u1ea3i kh\u00e1c. R\u01b0\u1edbi n\u01b0\u1edbc c\u1ed1t chanh l\u00ean s\u00fap l\u01a1 sau khi ch\u00edn gi\u00fap t\u0103ng h\u1ea5p thu s\u1eaft v\u00e0 l\u00e0m m\u00f3n th\u00eam t\u01b0\u01a1i ngon.<\/p>\n

L\u01b0u \u00dd & Ai Kh\u00f4ng N\u00ean \u0102n Nhi\u1ec1u S\u00fap L\u01a1 Tr\u1eafng<\/h2>\n

M\u1eb7c d\u00f9 s\u00fap l\u01a1 tr\u1eafng r\u1ea5t b\u1ed5 d\u01b0\u1ee1ng, m\u1ed9t s\u1ed1 \u0111\u1ed1i t\u01b0\u1ee3ng c\u1ea7n ch\u00fa \u00fd khi s\u1eed d\u1ee5ng:<\/p>\n

Ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 tuy\u1ebfn gi\u00e1p:<\/strong> Glucosinolates trong s\u00fap l\u01a1 tr\u1eafng (v\u00e0 to\u00e0n b\u1ed9 h\u1ecd C\u1ea3i) khi ti\u00eau th\u1ee5 v\u1edbi l\u01b0\u1ee3ng l\u1edbn v\u00e0 th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ee9c n\u0103ng tuy\u1ebfn gi\u00e1p, \u0111\u1eb7c bi\u1ec7t \u1edf ng\u01b0\u1eddi thi\u1ebfu iod. N\u1ea5u ch\u00edn l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 t\u00e1c \u0111\u1ed9ng n\u00e0y. Ng\u01b0\u1eddi b\u1ec7nh tuy\u1ebfn gi\u00e1p n\u00ean tham kh\u1ea3o b\u00e1c s\u0129 v\u1ec1 m\u1ee9c \u0111\u1ed9 ti\u00eau th\u1ee5 ph\u00f9 h\u1ee3p.<\/p>\n

Ng\u01b0\u1eddi c\u00f3 h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch (IBS):<\/strong> S\u00fap l\u01a1 thu\u1ed9c nh\u00f3m th\u1ef1c ph\u1ea9m FODMAP cao \u2013 ch\u1ee9a c\u00e1c carbohydrate l\u00ean men nhanh c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y h\u01a1i, ch\u01b0\u1edbng b\u1ee5ng v\u00e0 kh\u00f3 ti\u00eau \u1edf ng\u01b0\u1eddi nh\u1ea1y c\u1ea3m.<\/p>\n

Ng\u01b0\u1eddi d\u00f9ng thu\u1ed1c ch\u1ed1ng \u0111\u00f4ng m\u00e1u (warfarin):<\/strong> Vitamin K trong s\u00fap l\u01a1 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u qu\u1ea3 c\u1ee7a thu\u1ed1c ch\u1ed1ng \u0111\u00f4ng m\u00e1u. C\u1ea7n duy tr\u00ec m\u1ee9c \u0103n rau l\u00e1 xanh\/s\u00fap l\u01a1 \u1ed5n \u0111\u1ecbnh v\u00e0 tham kh\u1ea3o b\u00e1c s\u0129.<\/p>\n

Ng\u01b0\u1eddi b\u1ecb gout:<\/strong> S\u00fap l\u01a1 ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf purine, ng\u01b0\u1eddi b\u1ecb gout n\u00ean \u0103n \u1edf m\u1ee9c v\u1eeba ph\u1ea3i v\u00e0 theo d\u00f5i ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

Nh\u00ecn chung, \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh, \u0103n 100-200g s\u00fap l\u01a1 m\u1ed7i ng\u00e0y l\u00e0 ho\u00e0n to\u00e0n an to\u00e0n v\u00e0 c\u00f3 l\u1ee3i.<\/p>\n

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

S\u00fap l\u01a1 tr\u1eafng l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i rau h\u1ecd C\u1ea3i \u0111\u00e1ng \u0111\u01b0\u1ee3c xu\u1ea5t hi\u1ec7n th\u01b0\u1eddng xuy\u00ean h\u01a1n trong b\u1eefa \u0103n h\u00e0ng ng\u00e0y c\u1ee7a gia \u0111\u00ecnh Vi\u1ec7t. V\u1edbi h\u00e0m l\u01b0\u1ee3ng choline \u0111\u00e1ng k\u1ec3, vitamin C d\u1ed3i d\u00e0o, glucosinolates ch\u1ed1ng oxy h\u00f3a m\u1ea1nh v\u00e0 ch\u1ec9 27 kcal\/100g, s\u00fap l\u01a1 tr\u1eafng \u0111\u00e1p \u1ee9ng \u0111\u1ed3ng th\u1eddi nhi\u1ec1u m\u1ee5c ti\u00eau s\u1ee9c kh\u1ecfe: h\u1ed7 tr\u1ee3 n\u00e3o b\u1ed9, b\u1ea3o v\u1ec7 tim m\u1ea1ch, t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng. H\u00e3y \u0111a d\u1ea1ng h\u00f3a c\u00e1ch ch\u1ebf bi\u1ebfn t\u1eeb x\u00e0o t\u1ecfi, h\u1ea5p ch\u1ea5m s\u1ed1t \u0111\u1ebfn n\u01b0\u1edbng th\u01a1m \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng t\u1ed1i \u0111a h\u01b0\u01a1ng v\u1ecb v\u00e0 dinh d\u01b0\u1ee1ng t\u1eeb lo\u1ea1i rau “khi\u00eam t\u1ed1n” 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":"

S\u00fap l\u01a1 tr\u1eafng l\u00e0 lo\u1ea1i rau h\u1ecd c\u1ea3i gi\u00e0u choline, vitamin C v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh, mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe b\u1ea5t ng\u1edd cho c\u1ea3 gia \u0111\u00ecnh.<\/p>","protected":false},"author":1,"featured_media":9719,"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-9720","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\/9720","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=9720"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9720\/revisions"}],"predecessor-version":[{"id":9723,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9720\/revisions\/9723"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/9719"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=9720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=9720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=9720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}