{"id":9731,"date":"2026-06-11T14:22:41","date_gmt":"2026-06-11T07:22:41","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=9731"},"modified":"2026-06-11T14:22:41","modified_gmt":"2026-06-11T07:22:41","slug":"khoai-mon-dinh-duong-loi-ich","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/khoai-mon-dinh-duong-loi-ich\/","title":{"rendered":"Khoai M\u00f4n B\u00f9i D\u1ebbo Th\u01a1m Ngon \u2013 C\u1ee7 R\u1ec5 Gi\u00e0u Tinh B\u1ed9t & 7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe Tuy\u1ec7t V\u1eddi"},"content":{"rendered":"

B\u1ea1n c\u00f3 bi\u1ebft lo\u1ea1i c\u1ee7 quen thu\u1ed9c xu\u1ea5t hi\u1ec7n trong v\u00f4 s\u1ed1 m\u00f3n \u0103n truy\u1ec1n th\u1ed1ng Vi\u1ec7t Nam \u2014 t\u1eeb ch\u00e8 b\u00f9i th\u01a1m, x\u00f4i d\u1ebbo, \u0111\u1ebfn canh ng\u1ecdt thanh \u2014 ch\u1ee9a \u0111\u1ef1ng m\u1ed9t kho t\u00e0ng dinh d\u01b0\u1ee1ng \u0111\u00e1ng kinh ng\u1ea1c? Khoai m\u00f4n kh\u00f4ng ch\u1ec9 l\u00e0 nguy\u00ean li\u1ec7u \u1ea9m th\u1ef1c l\u00e2u \u0111\u1eddi m\u00e0 c\u00f2n l\u00e0 “th\u1ea7n d\u01b0\u1ee3c” thi\u00ean nhi\u00ean v\u1edbi h\u00e0ng lo\u1ea1t l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi ch\u01b0a bi\u1ebft h\u1ebft.<\/p>\n

\"khoai<\/p>\n

<\/figure>\n

Ngu\u1ed3n G\u1ed1c Khoai M\u00f4n<\/h2>\n

Khoai m\u00f4n (t\u00ean khoa h\u1ecdc: Colocasia esculenta<\/em>) l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i c\u00e2y l\u01b0\u01a1ng th\u1ef1c l\u00e2u \u0111\u1eddi nh\u1ea5t th\u1ebf gi\u1edbi, c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb v\u00f9ng \u0110\u00f4ng Nam \u00c1 v\u00e0 Nam \u00c1 \u2014 c\u1ee5 th\u1ec3 l\u00e0 v\u00f9ng \u0111\u1ea5t thu\u1ed9c \u1ea4n \u0110\u1ed9 v\u00e0 Myanmar ng\u00e0y nay. T\u1eeb \u0111\u00e2y, khoai m\u00f4n theo b\u01b0\u1edbc ch\u00e2n ng\u01b0\u1eddi di c\u01b0 lan r\u1ed9ng ra kh\u1eafp ch\u00e2u \u00c1, ch\u00e2u Phi, v\u00f9ng Th\u00e1i B\u00ecnh D\u01b0\u01a1ng v\u00e0 c\u1ea3 Nam M\u1ef9 t\u1eeb h\u00e0ng ngh\u00ecn n\u0103m tr\u01b0\u1edbc.<\/p>\n

T\u1ea1i Vi\u1ec7t Nam, khoai m\u00f4n \u0111\u00e3 g\u1eafn b\u00f3 v\u1edbi ng\u01b0\u1eddi d\u00e2n qua nhi\u1ec1u th\u1ebf k\u1ef7, \u0111\u01b0\u1ee3c tr\u1ed3ng ph\u1ed5 bi\u1ebfn \u1edf c\u00e1c v\u00f9ng \u0111\u1ea5t \u1ea9m, ven s\u00f4ng su\u1ed1i t\u1eeb \u0111\u1ed3ng b\u1eb1ng \u0111\u1ebfn trung du. C\u00e2y khoai m\u00f4n thu\u1ed9c h\u1ecd Araceae (h\u1ecd R\u00e1y), c\u00f3 l\u00e1 to h\u00ecnh tim \u0111\u1eb7c tr\u01b0ng v\u00e0 th\u00e2n ng\u1ea7m ph\u00ecnh to t\u1ea1o th\u00e0nh c\u1ee7 c\u00f3 v\u1ecf n\u00e2u s\u1ea7n b\u00ean ngo\u00e0i, ru\u1ed9t tr\u1eafng ng\u00e0 \u0111i\u1ec3m x\u01a1 t\u00edm nh\u1ea1t b\u00ean trong. Ng\u01b0\u1eddi Vi\u1ec7t ph\u00e2n lo\u1ea1i khoai m\u00f4n th\u00e0nh nhi\u1ec1u gi\u1ed1ng: m\u00f4n s\u00e1p, m\u00f4n n\u01b0\u1edbc, m\u00f4n b\u1ea1c h\u00e0 \u2014 m\u1ed7i lo\u1ea1i c\u00f3 \u0111\u1eb7c t\u00ednh v\u00e0 c\u00e1ch ch\u1ebf bi\u1ebfn kh\u00e1c nhau.<\/p>\n

Tr\u00ean th\u1ebf gi\u1edbi, khoai m\u00f4n \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 “c\u00e2y l\u01b0\u01a1ng th\u1ef1c nu\u00f4i s\u1ed1ng h\u00e0ng tri\u1ec7u ng\u01b0\u1eddi” t\u1ea1i v\u00f9ng Th\u00e1i B\u00ecnh D\u01b0\u01a1ng v\u00e0 ch\u00e2u Phi c\u1eadn Sahara. T\u1ea1i Hawaii, m\u00f3n poi truy\u1ec1n th\u1ed1ng l\u00e0m t\u1eeb khoai m\u00f4n nghi\u1ec1n nhuy\u1ec5n l\u00e0 bi\u1ec3u t\u01b0\u1ee3ng v\u0103n h\u00f3a \u1ea9m th\u1ef1c b\u1ea3n \u0111\u1ecba. T\u1ea1i Vi\u1ec7t Nam, khoai m\u00f4n l\u00e0 linh h\u1ed3n c\u1ee7a bi\u1ebft bao m\u00f3n \u0103n d\u00e2n d\u00e3 \u0111\u1eadm h\u01b0\u01a1ng v\u1ecb qu\u00ea nh\u00e0.<\/p>\n

Th\u00e0nh Ph\u1ea7n Dinh D\u01b0\u1ee1ng Khoai M\u00f4n<\/h2>\n

Khoai m\u00f4n l\u00e0 ngu\u1ed3n cung c\u1ea5p tinh b\u1ed9t ph\u1ee9c h\u1ee3p, ch\u1ea5t x\u01a1 v\u00e0 nhi\u1ec1u vi ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng tr\u00ean 100g khoai m\u00f4n t\u01b0\u01a1i s\u1ed1ng:<\/p>\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>\n112 kcal<\/td>\n<\/tr>\n
N\u01b0\u1edbc<\/td>\n70,6 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 (tinh b\u1ed9t)<\/td>\n26,5 g<\/td>\n<\/tr>\n
Ch\u1ea5t x\u01a1<\/td>\n4,1 g<\/td>\n<\/tr>\n
Canxi (Ca)<\/td>\n43 mg<\/td>\n<\/tr>\n
Ph\u1ed1t pho (P)<\/td>\n84 mg<\/td>\n<\/tr>\n
Kali (K)<\/td>\n591 mg<\/td>\n<\/tr>\n
Magie (Mg)<\/td>\n33 mg<\/td>\n<\/tr>\n
S\u1eaft (Fe)<\/td>\n0,6 mg<\/td>\n<\/tr>\n
K\u1ebdm (Zn)<\/td>\n0,2 mg<\/td>\n<\/tr>\n
Mangan (Mn)<\/td>\n0,38 mg<\/td>\n<\/tr>\n
Vitamin C<\/td>\n4,5 mg<\/td>\n<\/tr>\n
Vitamin B1 (Thiamine)<\/td>\n0,09 mg<\/td>\n<\/tr>\n
Vitamin B6<\/td>\n0,28 mg<\/td>\n<\/tr>\n
Folate<\/td>\n22 mcg<\/td>\n<\/tr>\n
Vitamin E<\/td>\n2,38 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\"khoai<\/figure>\n

7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe N\u1ed5i B\u1eadt C\u1ee7a Khoai M\u00f4n<\/h2>\n

1. H\u1ed7 Tr\u1ee3 Ti\u00eau H\u00f3a Hi\u1ec7u Qu\u1ea3<\/h3>\n

Khoai m\u00f4n ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 \u0111\u00e1ng k\u1ec3 (4,1g\/100g) v\u00e0 m\u1ed9t d\u1ea1ng tinh b\u1ed9t \u0111\u1eb7c bi\u1ec7t g\u1ecdi l\u00e0 tinh b\u1ed9t kh\u00e1ng (resistant starch) \u2014 lo\u1ea1i tinh b\u1ed9t kh\u00f4ng b\u1ecb ti\u00eau h\u00f3a ho\u00e0n to\u00e0n \u1edf ru\u1ed9t non m\u00e0 xu\u1ed1ng ru\u1ed9t gi\u00e0 l\u00e0m th\u1ee9c \u0103n cho l\u1ee3i khu\u1ea9n. Tinh b\u1ed9t kh\u00e1ng trong khoai m\u00f4n gi\u00fap t\u0103ng sinh vi khu\u1ea9n c\u00f3 l\u1ee3i, gi\u1ea3m t\u00e1o b\u00f3n, h\u1ed7 tr\u1ee3 nhu \u0111\u1ed9ng ru\u1ed9t \u0111\u1ec1u \u0111\u1eb7n v\u00e0 b\u1ea3o v\u1ec7 ni\u00eam m\u1ea1c \u0111\u01b0\u1eddng ti\u00eau h\u00f3a. \u0110\u00e2y l\u00e0 l\u00fd do khoai m\u00f4n \u0111\u01b0\u1ee3c xem l\u00e0 th\u1ef1c ph\u1ea9m th\u00e2n thi\u1ec7n v\u1edbi \u0111\u01b0\u1eddng ru\u1ed9t.<\/p>\n

2. Ki\u1ec3m So\u00e1t \u0110\u01b0\u1eddng Huy\u1ebft T\u1ed1t H\u01a1n Tinh B\u1ed9t Th\u00f4ng Th\u01b0\u1eddng<\/h3>\n

M\u1eb7c d\u00f9 ch\u1ee9a nhi\u1ec1u carbohydrate, khoai m\u00f4n c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft (GI) t\u01b0\u01a1ng \u0111\u1ed1i th\u1ea5p so v\u1edbi g\u1ea1o tr\u1eafng hay khoai t\u00e2y, nh\u1edd c\u1ea5u tr\u00fac tinh b\u1ed9t \u0111\u1eb7c bi\u1ec7t v\u00e0 h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao. Tinh b\u1ed9t kh\u00e1ng trong khoai m\u00f4n \u0111\u01b0\u1ee3c h\u1ea5p thu ch\u1eadm h\u01a1n, gi\u00fap \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng t\u1eeb t\u1eeb thay v\u00ec t\u0103ng \u0111\u1ed9t bi\u1ebfn sau b\u1eefa \u0103n. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t c\u00f3 l\u1ee3i cho ng\u01b0\u1eddi ti\u1ec3u \u0111\u01b0\u1eddng type 2 ho\u1eb7c ng\u01b0\u1eddi mu\u1ed1n ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n

3. B\u1ea3o V\u1ec7 Tim M\u1ea1ch<\/h3>\n

H\u00e0m l\u01b0\u1ee3ng kali cao trong khoai m\u00f4n (591mg\/100g) gi\u00fap \u0111i\u1ec1u h\u00f2a huy\u1ebft \u00e1p b\u1eb1ng c\u00e1ch c\u00e2n b\u1eb1ng t\u00e1c \u0111\u1ed9ng c\u1ee7a natri v\u00e0 gi\u00e3n m\u1ea1ch m\u00e1u. Ch\u1ea5t x\u01a1 h\u00f2a tan trong khoai m\u00f4n c\u00f2n gi\u00fap gi\u1ea3m h\u1ea5p thu cholesterol x\u1ea5u (LDL) trong ru\u1ed9t, t\u1eeb \u0111\u00f3 gi\u1ea3m nguy c\u01a1 x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch v\u00e0 b\u1ec7nh tim m\u1ea1ch. Vitamin E (2,38mg) trong khoai m\u00f4n c\u0169ng l\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a quan tr\u1ecdng b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o tim.<\/p>\n

4. T\u0103ng C\u01b0\u1eddng H\u1ec7 Mi\u1ec5n D\u1ecbch<\/h3>\n

Khoai m\u00f4n cung c\u1ea5p vitamin C v\u00e0 vitamin E \u2014 hai ch\u1ea5t ch\u1ed1ng oxy h\u00f3a quan tr\u1ecdng gi\u00fap b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi stress oxy h\u00f3a, k\u00edch ho\u1ea1t t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch v\u00e0 gi\u1ea3m vi\u00eam. Vitamin B6 (0,28mg\/100g) trong khoai m\u00f4n \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu trong t\u1ed5ng h\u1ee3p kh\u00e1ng th\u1ec3 v\u00e0 duy tr\u00ec ph\u1ea3n \u1ee9ng mi\u1ec5n d\u1ecbch. S\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a c\u00e1c vi ch\u1ea5t n\u00e0y t\u1ea1o n\u00ean “l\u00e1 ch\u1eafn” t\u1ef1 nhi\u00ean gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i vi khu\u1ea9n, virus v\u00e0 c\u00e1c t\u00e1c nh\u00e2n g\u00e2y b\u1ec7nh.<\/p>\n

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

Canxi (43mg), ph\u1ed1t pho (84mg) v\u00e0 magie (33mg) trong khoai m\u00f4n l\u00e0 b\u1ed9 ba kho\u00e1ng ch\u1ea5t quan tr\u1ecdng cho s\u1ef1 h\u00ecnh th\u00e0nh v\u00e0 duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng. Mangan (0,38mg\/100g) c\u0169ng \u0111\u00f3ng g\u00f3p v\u00e0o qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p collagen \u2014 protein c\u1ea5u tr\u00fac c\u1ee7a x\u01b0\u01a1ng v\u00e0 s\u1ee5n kh\u1edbp. \u0102n khoai m\u00f4n th\u01b0\u1eddng xuy\u00ean g\u00f3p ph\u1ea7n gi\u1ea3m nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t \u1edf ph\u1ee5 n\u1eef sau m\u00e3n kinh v\u00e0 ng\u01b0\u1eddi cao tu\u1ed5i.<\/p>\n

6. Cung C\u1ea5p N\u0103ng L\u01b0\u1ee3ng B\u1ec1n V\u1eefng<\/h3>\n

V\u1edbi 112 kcal\/100g \u0111\u1ebfn ch\u1ee7 y\u1ebfu t\u1eeb tinh b\u1ed9t ph\u1ee9c h\u1ee3p, khoai m\u00f4n l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u1eadm \u2014 ngh\u0129a l\u00e0 n\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng d\u1ea7n \u0111\u1ec1u trong nhi\u1ec1u gi\u1edd, gi\u00fap b\u1ea1n no l\u00e2u v\u00e0 t\u1eadp trung t\u1ed1t h\u01a1n. Vitamin B1 (thiamine) v\u00e0 B6 trong khoai m\u00f4n tham gia tr\u1ef1c ti\u1ebfp v\u00e0o qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a tinh b\u1ed9t th\u00e0nh n\u0103ng l\u01b0\u1ee3ng t\u1ebf b\u00e0o. \u0110\u00e2y l\u00e0 l\u00fd do khoai m\u00f4n l\u00e0 th\u1ef1c ph\u1ea9m l\u00fd t\u01b0\u1edfng cho v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 ng\u01b0\u1eddi c\u1ea7n n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh su\u1ed1t ng\u00e0y d\u00e0i.<\/p>\n

7. T\u1ed1t Cho Th\u1ecb L\u1ef1c V\u00e0 S\u1ee9c Kh\u1ecfe Da<\/h3>\n

Khoai m\u00f4n ch\u1ee9a m\u1ed9t s\u1ed1 carotenoid nh\u01b0 beta-carotene v\u00e0 cryptoxanthin \u2014 ti\u1ec1n ch\u1ea5t c\u1ee7a vitamin A, c\u00f3 t\u00e1c d\u1ee5ng b\u1ea3o v\u1ec7 v\u00f5ng m\u1ea1c, gi\u1ea3m nguy c\u01a1 tho\u00e1i h\u00f3a \u0111i\u1ec3m v\u00e0ng v\u00e0 \u0111\u1ee5c th\u1ee7y tinh th\u1ec3 li\u00ean quan \u0111\u1ebfn tu\u1ed5i t\u00e1c. Vitamin E m\u1ea1nh m\u1ebd trong khoai m\u00f4n c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m ch\u1eadm l\u00e3o h\u00f3a da, gi\u1eef \u1ea9m t\u1ef1 nhi\u00ean v\u00e0 b\u1ea3o v\u1ec7 da kh\u1ecfi t\u00e1c h\u1ea1i c\u1ee7a tia UV. S\u1ef1 k\u1ebft h\u1ee3p n\u00e0y gi\u00fap khoai m\u00f4n tr\u1edf th\u00e0nh th\u1ef1c ph\u1ea9m “\u0111\u1eb9p t\u1eeb trong ra ngo\u00e0i”.<\/p>\n

\"m\u00f3n<\/figure>\n

C\u00e1ch D\u00f9ng Khoai M\u00f4n & K\u1ebft H\u1ee3p Ngon Nh\u1ea5t<\/h2>\n

Khoai m\u00f4n l\u00e0 nguy\u00ean li\u1ec7u c\u1ef1c k\u1ef3 \u0111a n\u0103ng trong b\u1ebfp Vi\u1ec7t. Tr\u01b0\u1edbc khi ch\u1ebf bi\u1ebfn, c\u1ea7n g\u1ecdt v\u1ecf v\u00e0 r\u1eeda s\u1ea1ch d\u01b0\u1edbi n\u01b0\u1edbc l\u1ea1nh \u0111\u1ec3 lo\u1ea1i b\u1ecf nh\u1ef1a khoai g\u00e2y ng\u1ee9a. \u0110eo g\u0103ng tay khi g\u1ecdt n\u1ebfu da nh\u1ea1y c\u1ea3m.<\/p>\n

Lu\u1ed9c\/H\u1ea5p:<\/strong> C\u00e1ch \u0111\u01a1n gi\u1ea3n v\u00e0 gi\u1eef nguy\u00ean d\u01b0\u1ee1ng ch\u1ea5t nh\u1ea5t. Khoai m\u00f4n lu\u1ed9c ch\u00edn b\u00f9i d\u1ebbo, \u0103n k\u00e8m mu\u1ed1i m\u00e8 ho\u1eb7c \u0111\u01b0\u1eddng d\u1eeba l\u00e0 m\u00f3n \u0103n s\u00e1ng d\u00e2n d\u00e3 y\u00eau th\u00edch c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi Vi\u1ec7t.<\/p>\n

N\u1ea5u ch\u00e8:<\/strong> Ch\u00e8 khoai m\u00f4n l\u00e0 m\u00f3n tr\u00e1ng mi\u1ec7ng truy\u1ec1n th\u1ed1ng v\u1edbi khoai m\u00f4n h\u1ea7m m\u1ec1m, n\u01b0\u1edbc c\u1ed1t d\u1eeba b\u00e9o ng\u1eady v\u00e0 \u0111\u01b0\u1eddng th\u1ed1t n\u1ed1t. C\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi khoai lang, \u0111\u1eadu xanh, tr\u00e2n ch\u00e2u ho\u1eb7c th\u1ea1ch d\u1eeba.<\/p>\n

X\u00f4i khoai m\u00f4n:<\/strong> N\u1ebfp d\u1ebbo quy\u1ec7n c\u00f9ng khoai m\u00f4n b\u00f9i th\u01a1m, r\u1eafc th\u00eam d\u1eeba s\u1ee3i v\u00e0 \u0111\u1eadu xanh xay \u2014 m\u1ed9t b\u1eefa s\u00e1ng no l\u00e2u v\u00e0 \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng.<\/p>\n

Canh khoai m\u00f4n:<\/strong> Khoai m\u00f4n h\u1ea7m v\u1edbi s\u01b0\u1eddn heo, gi\u00f2 heo ho\u1eb7c cua \u0111\u1ed3ng t\u1ea1o ra n\u01b0\u1edbc canh ng\u1ecdt thanh, \u0111\u1eb7c s\u00e1nh t\u1ef1 nhi\u00ean v\u00e0 r\u1ea5t b\u1ed5 d\u01b0\u1ee1ng.<\/p>\n

Khoai m\u00f4n chi\u00ean\/n\u01b0\u1edbng:<\/strong> Th\u00e1i l\u00e1t m\u1ecfng, chi\u00ean gi\u00f2n ho\u1eb7c n\u01b0\u1edbng v\u1edbi ch\u00fat mu\u1ed1i v\u00e0 th\u1ea3o m\u1ed9c \u2014 snack l\u00e0nh m\u1ea1nh thay th\u1ebf khoai t\u00e2y chi\u00ean.<\/p>\n

K\u1ebft h\u1ee3p t\u1ed1t nh\u1ea5t:<\/strong> Khoai m\u00f4n h\u1ee3p v\u1edbi n\u01b0\u1edbc c\u1ed1t d\u1eeba (t\u0103ng v\u1ecb b\u00e9o ng\u1eady), g\u1eebng (gi\u1ea3m ng\u1ee9a v\u00e0 kh\u00e1ng khu\u1ea9n), \u0111\u01b0\u1eddng th\u1ed1t n\u1ed1t (c\u00e2n b\u1eb1ng v\u1ecb ng\u1ecdt t\u1ef1 nhi\u00ean), v\u00e0 c\u00e1c lo\u1ea1i \u0111\u1eadu (b\u1ed5 sung protein ho\u00e0n ch\u1ec9nh).<\/p>\n

L\u01b0u \u00dd & Ai Kh\u00f4ng N\u00ean \u0102n Nhi\u1ec1u Khoai M\u00f4n<\/h2>\n

Khoai m\u00f4n s\u1ed1ng ch\u1ee9a calcium oxalate \u2014 m\u1ed9t h\u1ee3p ch\u1ea5t t\u1ef1 nhi\u00ean g\u00e2y ng\u1ee9a r\u00e1t khi ti\u1ebfp x\u00fac v\u1edbi da v\u00e0 ni\u00eam m\u1ea1c mi\u1ec7ng. V\u00ec v\u1eady, khoai m\u00f4n b\u1eaft bu\u1ed9c ph\u1ea3i n\u1ea5u ch\u00edn ho\u00e0n to\u00e0n<\/strong> tr\u01b0\u1edbc khi \u0103n. N\u1ea5u ch\u00edn s\u1ebd ph\u00e1 v\u1ee1 c\u1ea5u tr\u00fac oxalate v\u00e0 lo\u1ea1i b\u1ecf \u0111\u1ed9c t\u00ednh n\u00e0y.<\/p>\n

Ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed s\u1ecfi th\u1eadn (\u0111\u1eb7c bi\u1ec7t s\u1ecfi oxalate canxi) n\u00ean h\u1ea1n ch\u1ebf \u0103n nhi\u1ec1u khoai m\u00f4n do h\u00e0m l\u01b0\u1ee3ng oxalate c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 t\u00e1i ph\u00e1t s\u1ecfi. Ng\u01b0\u1eddi b\u1ecb b\u1ec7nh th\u1eadn m\u00e3n t\u00ednh c\u1ea7n theo d\u00f5i l\u01b0\u1ee3ng kali n\u1ea1p v\u00e0o, v\u00ec kali cao trong khoai m\u00f4n c\u00f3 th\u1ec3 g\u00e2y qu\u00e1 t\u1ea3i cho th\u1eadn suy y\u1ebfu. Ng\u01b0\u1eddi b\u1ecb d\u1ecb \u1ee9ng v\u1edbi h\u1ecd Araceae c\u00f3 th\u1ec3 b\u1ecb ph\u1ea3n \u1ee9ng d\u1ecb \u1ee9ng v\u1edbi khoai m\u00f4n. V\u1edbi ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh b\u00ecnh th\u01b0\u1eddng, \u0103n 100\u2013200g khoai m\u00f4n \u0111\u00e3 n\u1ea5u ch\u00edn m\u1ed7i ng\u00e0y l\u00e0 ho\u00e0n to\u00e0n an to\u00e0n v\u00e0 c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe.<\/p>\n

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

Khoai m\u00f4n \u2014 t\u1eeb m\u1ed9t c\u1ee7 r\u1ec5 d\u00e2n d\u00e3 g\u1eafn li\u1ec1n v\u1edbi b\u1ebfp n\u00fac Vi\u1ec7t Nam \u2014 h\u00f3a ra \u1ea9n ch\u1ee9a gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng v\u01b0\u1ee3t tr\u1ed9i: gi\u00e0u tinh b\u1ed9t ph\u1ee9c, ch\u1ea5t x\u01a1, kali, vitamin E v\u00e0 m\u1ed9t h\u1ec7 th\u1ed1ng vi ch\u1ea5t c\u00e2n b\u1eb1ng. T\u1eeb h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a, ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft, b\u1ea3o v\u1ec7 tim m\u1ea1ch \u0111\u1ebfn nu\u00f4i d\u01b0\u1ee1ng l\u00e0n da v\u00e0 x\u01b0\u01a1ng kh\u1edbp \u2014 khoai m\u00f4n x\u1ee9ng \u0111\u00e1ng l\u00e0 th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng t\u1ef1 nhi\u00ean trong b\u1eefa \u0103n h\u00e0ng ng\u00e0y. H\u00e3y th\u00eam khoai m\u00f4n v\u00e0o th\u1ef1c \u0111\u01a1n gia \u0111\u00ecnh m\u1ed9t c\u00e1ch s\u00e1ng t\u1ea1o v\u00e0 th\u01b0\u1eddng xuy\u00ean h\u01a1n \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng tr\u1ecdn v\u1eb9n nh\u1eefng l\u1ee3i \u00edch qu\u00fd gi\u00e1 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":"

Khoai m\u00f4n kh\u00f4ng ch\u1ec9 l\u00e0 nguy\u00ean li\u1ec7u \u1ea9m th\u1ef1c l\u00e2u \u0111\u1eddi m\u00e0 c\u00f2n l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u dinh d\u01b0\u1ee1ng v\u1edbi tinh b\u1ed9t kh\u00e1ng, ch\u1ea5t x\u01a1, kali v\u00e0 vitamin E h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a, tim m\u1ea1ch v\u00e0 s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n.<\/p>","protected":false},"author":1,"featured_media":9729,"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-9731","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\/9731","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=9731"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9731\/revisions"}],"predecessor-version":[{"id":9734,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9731\/revisions\/9734"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/9729"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=9731"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=9731"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=9731"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}