{"id":9841,"date":"2026-06-16T13:32:47","date_gmt":"2026-06-16T06:32:47","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=9841"},"modified":"2026-06-16T13:32:47","modified_gmt":"2026-06-16T06:32:47","slug":"hat-chia-dinh-duong-loi-ich","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/hat-chia-dinh-duong-loi-ich\/","title":{"rendered":"H\u1ea1t Chia Si\u00eau Dinh D\u01b0\u1ee1ng \u2013 Ngu\u1ed3n Omega-3 Th\u1ef1c V\u1eadt & 7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe V\u00e0ng"},"content":{"rendered":"

B\u1ea1n \u0111\u00e3 nghe \u0111\u1ebfn “si\u00eau th\u1ef1c ph\u1ea9m” nh\u01b0ng ch\u01b0a bi\u1ebft lo\u1ea1i n\u00e0o th\u1ef1c s\u1ef1 x\u1ee9ng danh? H\u1ea1t chia \u2013 h\u1ea1t nh\u1ecf b\u00e9 xu\u1ea5t x\u1ee9 t\u1eeb Mexico \u2013 \u0111ang l\u00e0m gi\u1edbi dinh d\u01b0\u1ee1ng h\u1ecdc kinh ng\u1ea1c khi ch\u1ee9a \u0111\u1ef1ng l\u01b0\u1ee3ng Omega-3, canxi v\u00e0 ch\u1ea5t x\u01a1 v\u01b0\u1ee3t tr\u1ed9i so v\u1edbi nhi\u1ec1u th\u1ef1c ph\u1ea9m th\u00f4ng th\u01b0\u1eddng. Ch\u1ec9 2 mu\u1ed7ng canh h\u1ea1t chia m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3 ch\u1ea5t l\u01b0\u1ee3ng s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n.<\/p>\n

\"\"<\/figure>\n

Ngu\u1ed3n G\u1ed1c H\u1ea1t Chia<\/h2>\n

H\u1ea1t chia (danh ph\u00e1p khoa h\u1ecdc: Salvia hispanica<\/em>) l\u00e0 h\u1ea1t c\u1ee7a lo\u00e0i c\u00e2y thu\u1ed9c h\u1ecd B\u1ea1c h\u00e0 (Lamiaceae), c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb Mexico v\u00e0 Guatemala. T\u1eeb h\u00e0ng ngh\u00ecn n\u0103m tr\u01b0\u1edbc, c\u00e1c b\u1ed9 t\u1ed9c Maya v\u00e0 Aztec \u0111\u00e3 coi h\u1ea1t chia l\u00e0 l\u01b0\u01a1ng th\u1ef1c thi\u1ebft y\u1ebfu, s\u1eed d\u1ee5ng nh\u01b0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng cho chi\u1ebfn binh v\u00e0 th\u01b0\u01a1ng nh\u00e2n trong nh\u1eefng chuy\u1ebfn h\u00e0nh tr\u00ecnh d\u00e0i. T\u00ean g\u1ecdi “chia” b\u1eaft ngu\u1ed3n t\u1eeb ti\u1ebfng Nahuatl \u2013 ng\u00f4n ng\u1eef c\u1ee7a ng\u01b0\u1eddi Aztec \u2013 c\u00f3 ngh\u0129a l\u00e0 “s\u1ee9c m\u1ea1nh”.<\/p>\n

Ng\u00e0y nay, h\u1ea1t chia \u0111\u01b0\u1ee3c tr\u1ed3ng r\u1ed9ng r\u00e3i t\u1ea1i Mexico, Guatemala, Bolivia, Argentina v\u00e0 Australia. C\u00e2y chia cao kho\u1ea3ng 1 m\u00e9t, ra hoa t\u00edm nh\u1ecf xinh v\u00e0 cho h\u1ea1t m\u00e0u \u0111en ho\u1eb7c tr\u1eafng, k\u00edch th\u01b0\u1edbc ch\u1ec9 kho\u1ea3ng 1\u20132 mm. H\u1ea1t chia \u0111\u00e3 \u0111\u01b0\u1ee3c T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO) v\u00e0 FDA c\u00f4ng nh\u1eadn l\u00e0 th\u1ef1c ph\u1ea9m an to\u00e0n, v\u00e0 nhanh ch\u00f3ng tr\u1edf th\u00e0nh xu h\u01b0\u1edbng dinh d\u01b0\u1ee1ng to\u00e0n c\u1ea7u t\u1eeb nh\u1eefng n\u0103m 2000.<\/p>\n

Th\u00e0nh Ph\u1ea7n Dinh D\u01b0\u1ee1ng H\u1ea1t Chia<\/h2>\n

H\u1ea1t chia \u0111\u1eb7c bi\u1ec7t n\u1ed5i b\u1eadt v\u00ec m\u1eadt \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u1ef1c k\u1ef3 cao. B\u1ea3ng d\u01b0\u1edbi \u0111\u00e2y th\u1ec3 hi\u1ec7n th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng c\u1ee7a h\u1ea1t chia tr\u00ean 100g theo d\u1eef li\u1ec7u c\u1ee7a USDA:<\/p>\n

\"\"<\/figure>\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>\n486 kcal<\/td>\n<\/tr>\n
N\u01b0\u1edbc<\/td>\n5,8 g<\/td>\n<\/tr>\n
Protein<\/td>\n16,5 g<\/td>\n<\/tr>\n
Lipid (Ch\u1ea5t b\u00e9o)<\/td>\n30,7 g<\/td>\n<\/tr>\n
\u2014 Omega-3 (ALA)<\/td>\n17,8 g<\/td>\n<\/tr>\n
\u2014 Omega-6<\/td>\n5,8 g<\/td>\n<\/tr>\n
Carbohydrate<\/td>\n42,1 g<\/td>\n<\/tr>\n
Ch\u1ea5t x\u01a1<\/td>\n34,4 g<\/td>\n<\/tr>\n
Canxi<\/td>\n631 mg<\/td>\n<\/tr>\n
S\u1eaft<\/td>\n7,7 mg<\/td>\n<\/tr>\n
Magie<\/td>\n335 mg<\/td>\n<\/tr>\n
Ph\u1ed1t pho<\/td>\n860 mg<\/td>\n<\/tr>\n
Kali<\/td>\n407 mg<\/td>\n<\/tr>\n
K\u1ebdm<\/td>\n4,6 mg<\/td>\n<\/tr>\n
Mangan<\/td>\n2,7 mg<\/td>\n<\/tr>\n
Selen<\/td>\n55,2 mcg<\/td>\n<\/tr>\n
Vitamin B1 (Thiamine)<\/td>\n0,62 mg<\/td>\n<\/tr>\n
Vitamin B3 (Niacin)<\/td>\n8,83 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u0110\u00e1ng ch\u00fa \u00fd, h\u00e0m l\u01b0\u1ee3ng canxi trong h\u1ea1t chia (631 mg\/100g) cao h\u01a1n s\u1eefa b\u00f2 (kho\u1ea3ng 120 mg\/100g) t\u1edbi 5 l\u1ea7n. H\u00e0m l\u01b0\u1ee3ng Omega-3 d\u1ea1ng ALA cao h\u01a1n c\u1ea3 c\u00e1 h\u1ed3i t\u00ednh theo tr\u1ecdng l\u01b0\u1ee3ng.<\/p>\n

7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe N\u1ed5i B\u1eadt C\u1ee7a H\u1ea1t Chia<\/h2>\n

1. Ngu\u1ed3n Omega-3 Th\u1ef1c V\u1eadt D\u1ed3i D\u00e0o \u2013 B\u1ea3o V\u1ec7 Tim M\u1ea1ch<\/h3>\n

H\u1ea1t chia l\u00e0 m\u1ed9t trong nh\u1eefng ngu\u1ed3n th\u1ef1c v\u1eadt gi\u00e0u Omega-3 (d\u1ea1ng ALA \u2013 Alpha-linolenic acid) nh\u1ea5t th\u1ebf gi\u1edbi v\u1edbi 17,8g tr\u00ean 100g. ALA gi\u00fap gi\u1ea3m vi\u00eam m\u1ea1n t\u00ednh, h\u1ea1 triglyceride trong m\u00e1u v\u00e0 h\u1ed7 tr\u1ee3 duy tr\u00ec huy\u1ebft \u00e1p \u1ed5n \u0111\u1ecbnh. Nhi\u1ec1u nghi\u00ean c\u1ee9u l\u00e2m s\u00e0ng cho th\u1ea5y ti\u00eau th\u1ee5 ALA \u0111\u1ec1u \u0111\u1eb7n l\u00e0m gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch, x\u01a1 v\u1eefa \u0111\u1ed9ng m\u1ea1ch v\u00e0 \u0111\u1ed9t qu\u1ef5. \u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi cho ng\u01b0\u1eddi \u0103n chay ho\u1eb7c kh\u00f4ng \u0103n \u0111\u01b0\u1ee3c c\u00e1.<\/p>\n

2. H\u1ed7 Tr\u1ee3 Ti\u00eau H\u00f3a Nh\u1edd H\u00e0m L\u01b0\u1ee3ng Ch\u1ea5t X\u01a1 Cao V\u01b0\u1ee3t Tr\u1ed9i<\/h3>\n

V\u1edbi 34,4g ch\u1ea5t x\u01a1 tr\u00ean 100g, h\u1ea1t chia thu\u1ed9c nh\u00f3m th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1 nh\u1ea5t trong t\u1ef1 nhi\u00ean. Khi ti\u1ebfp x\u00fac v\u1edbi n\u01b0\u1edbc, h\u1ea1t chia c\u00f3 kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 l\u01b0\u1ee3ng n\u01b0\u1edbc g\u1ea5p 10\u201312 l\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng, t\u1ea1o th\u00e0nh d\u1ea1ng gel nh\u1edbt bao ph\u1ee7 th\u00e0nh ru\u1ed9t. C\u01a1 ch\u1ebf n\u00e0y l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a, nu\u00f4i d\u01b0\u1ee1ng vi khu\u1ea9n c\u00f3 l\u1ee3i trong \u0111\u01b0\u1eddng ru\u1ed9t v\u00e0 gi\u00fap ng\u0103n ng\u1eeba t\u00e1o b\u00f3n hi\u1ec7u qu\u1ea3. Ch\u1ea5t x\u01a1 h\u00f2a tan trong h\u1ea1t chia c\u0169ng h\u1ed7 tr\u1ee3 \u0111i\u1ec1u h\u00f2a nhu \u0111\u1ed9ng ru\u1ed9t, c\u1ea3i thi\u1ec7n h\u1ec7 ti\u00eau h\u00f3a t\u1ed5ng th\u1ec3.<\/p>\n

3. Ki\u1ec3m So\u00e1t \u0110\u01b0\u1eddng Huy\u1ebft \u2013 L\u00fd T\u01b0\u1edfng Cho Ng\u01b0\u1eddi Ti\u1ec3u \u0110\u01b0\u1eddng<\/h3>\n

Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft (GI) c\u1ee7a h\u1ea1t chia r\u1ea5t th\u1ea5p. Gel ch\u1ea5t x\u01a1 h\u00ecnh th\u00e0nh khi \u0103n h\u1ea1t chia t\u1ea1o l\u1edbp m\u00e0ng ch\u1eafn l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh h\u1ea5p thu \u0111\u01b0\u1eddng v\u00e0 tinh b\u1ed9t v\u00e0o m\u00e1u. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed Diabetes Care<\/em> cho th\u1ea5y b\u1ed5 sung h\u1ea1t chia gi\u00fap gi\u1ea3m \u0111\u00e1ng k\u1ec3 m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft sau b\u1eefa \u0103n \u1edf ng\u01b0\u1eddi ti\u1ec3u \u0111\u01b0\u1eddng type 2. H\u1ea1t chia c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin, g\u00f3p ph\u1ea7n ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft l\u00e2u d\u00e0i.<\/p>\n

4. T\u0103ng C\u01b0\u1eddng S\u1ee9c Kh\u1ecfe X\u01b0\u01a1ng Kh\u1edbp<\/h3>\n

Ch\u1ec9 30g h\u1ea1t chia (kho\u1ea3ng 2 mu\u1ed7ng canh) \u0111\u00e3 cung c\u1ea5p g\u1ea7n 18% nhu c\u1ea7u canxi h\u00e0ng ng\u00e0y \u2013 cao h\u01a1n h\u1eb3n so v\u1edbi nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u canxi th\u00f4ng th\u01b0\u1eddng. Ngo\u00e0i canxi, h\u1ea1t chia c\u00f2n ch\u1ee9a magie, ph\u1ed1t pho v\u00e0 protein \u2013 b\u1ed9 ba d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng cho c\u1ea5u tr\u00fac x\u01b0\u01a1ng v\u00e0 s\u1ee5n kh\u1edbp. \u0110\u1eb7c bi\u1ec7t, phospho trong h\u1ea1t chia g\u00f3p ph\u1ea7n t\u1ed5ng h\u1ee3p collagen v\u00e0 duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, h\u1ea1n ch\u1ebf nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng theo tu\u1ed5i t\u00e1c.<\/p>\n

5. H\u1ed7 Tr\u1ee3 Gi\u1ea3m C\u00e2n T\u1ef1 Nhi\u00ean<\/h3>\n

H\u1ea1t chia gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng theo nhi\u1ec1u c\u01a1 ch\u1ebf \u0111\u1ed3ng th\u1eddi: ch\u1ea5t x\u01a1 t\u1ea1o c\u1ea3m gi\u00e1c no l\u00e2u, protein l\u00e0m gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n, v\u00e0 kh\u1ea3 n\u0103ng h\u00fat n\u01b0\u1edbc t\u1ea1o kh\u1ed1i l\u01b0\u1ee3ng trong d\u1ea1 d\u00e0y khi\u1ebfn b\u1ea1n \u0103n \u00edt h\u01a1n. M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean t\u1ea1p ch\u00ed Nutrition Research<\/em> ghi nh\u1eadn ng\u01b0\u1eddi \u0103n h\u1ea1t chia v\u00e0o bu\u1ed5i s\u00e1ng gi\u1ea3m l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o trong 24 gi\u1edd so v\u1edbi nh\u00f3m \u0111\u1ed1i ch\u1ee9ng. H\u1ea1t chia c\u0169ng kh\u00f4ng ch\u1ee9a \u0111\u01b0\u1eddng, ph\u00f9 h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n low-carb hay keto.<\/p>\n

6. Cung C\u1ea5p Protein Th\u1ef1c V\u1eadt Ho\u00e0n Ch\u1ec9nh<\/h3>\n

V\u1edbi 16,5g protein tr\u00ean 100g, h\u1ea1t chia thu\u1ed9c nh\u00f3m th\u1ef1c ph\u1ea9m th\u1ef1c v\u1eadt gi\u00e0u protein nh\u1ea5t. \u0110i\u1ec1u \u0111\u1eb7c bi\u1ec7t l\u00e0 protein trong h\u1ea1t chia ch\u1ee9a \u0111\u1ee7 8 axit amin thi\u1ebft y\u1ebfu m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng t\u1ef1 t\u1ed5ng h\u1ee3p \u0111\u01b0\u1ee3c \u2013 m\u1ed9t \u0111\u1eb7c \u0111i\u1ec3m hi\u1ebfm g\u1eb7p \u1edf ngu\u1ed3n protein th\u1ef1c v\u1eadt. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a h\u1ea1t chia cung c\u1ea5p “protein ho\u00e0n ch\u1ec9nh” (complete protein) t\u01b0\u01a1ng t\u1ef1 nh\u01b0 th\u1ecbt v\u00e0 tr\u1ee9ng, r\u1ea5t qu\u00fd gi\u00e1 cho ng\u01b0\u1eddi \u0103n chay thu\u1ea7n.<\/p>\n

7. Ch\u1ed1ng Oxy H\u00f3a M\u1ea1nh \u2013 B\u1ea3o V\u1ec7 T\u1ebf B\u00e0o<\/h3>\n

H\u1ea1t chia gi\u00e0u c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a t\u1ef1 nhi\u00ean g\u1ed3m quercetin, kaempferol, chlorogenic acid v\u00e0 caffeic acid. C\u00e1c h\u1ee3p ch\u1ea5t n\u00e0y trung h\u00f2a g\u1ed1c t\u1ef1 do \u2013 nguy\u00ean nh\u00e2n ch\u00ednh g\u00e2y l\u00e3o h\u00f3a t\u1ebf b\u00e0o v\u00e0 nhi\u1ec1u b\u1ec7nh m\u1ea1n t\u00ednh. Ho\u1ea1t t\u00ednh ch\u1ed1ng oxy h\u00f3a c\u1ee7a h\u1ea1t chia c\u00f2n gi\u00fap b\u1ea3o v\u1ec7 c\u00e1c axit b\u00e9o Omega-3 kh\u1ecfi b\u1ecb oxy h\u00f3a, duy tr\u00ec ch\u1ea5t l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng c\u1ee7a h\u1ea1t trong th\u1eddi gian b\u1ea3o qu\u1ea3n d\u00e0i.<\/p>\n

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

H\u1ea1t chia c\u1ef1c k\u1ef3 linh ho\u1ea1t trong \u1ea9m th\u1ef1c v\u00e0 kh\u00f4ng c\u1ea7n n\u1ea5u ch\u00edn m\u1edbi s\u1eed d\u1ee5ng \u0111\u01b0\u1ee3c. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c c\u00e1ch ph\u1ed5 bi\u1ebfn nh\u1ea5t:<\/p>\n

Chia pudding (th\u1ea1ch h\u1ea1t chia):<\/strong> Tr\u1ed9n 3 mu\u1ed7ng canh h\u1ea1t chia v\u1edbi 1 c\u1ed1c s\u1eefa h\u1ea1nh nh\u00e2n ho\u1eb7c s\u1eefa d\u1eeba, th\u00eam m\u1eadt ong, \u0111\u1ec3 t\u1ee7 l\u1ea1nh qua \u0111\u00eam. Bu\u1ed5i s\u00e1ng h\u00f4m sau b\u1ea1n c\u00f3 m\u1ed9t b\u00e1t pudding gi\u00e0u dinh d\u01b0\u1ee1ng, ngon mi\u1ec7ng v\u00e0 no l\u00e2u.<\/p>\n

Th\u00eam v\u00e0o sinh t\u1ed1 v\u00e0 n\u01b0\u1edbc \u00e9p:<\/strong> R\u1eafc 1\u20132 mu\u1ed7ng canh h\u1ea1t chia v\u00e0o sinh t\u1ed1 tr\u00e1i c\u00e2y ho\u1eb7c n\u01b0\u1edbc \u00e9p rau c\u1ee7, khu\u1ea5y \u0111\u1ec1u v\u00e0 u\u1ed1ng ngay ho\u1eb7c \u0111\u1ec3 10 ph\u00fat cho h\u1ea1t n\u1edf. \u0110\u00e2y l\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 b\u1ed5 sung dinh d\u01b0\u1ee1ng h\u00e0ng ng\u00e0y.<\/p>\n

Tr\u1ed9n v\u00e0o s\u1eefa chua v\u00e0 granola:<\/strong> K\u1ebft h\u1ee3p h\u1ea1t chia v\u1edbi s\u1eefa chua Hy L\u1ea1p v\u00e0 granola t\u1ea1o ra b\u1eefa s\u00e1ng c\u00e2n b\u1eb1ng \u0111\u1ee7 protein, carb v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t.<\/p>\n

L\u00e0m tr\u1ee9ng chia (chia egg):<\/strong> Tr\u1ed9n 1 mu\u1ed7ng canh h\u1ea1t chia v\u1edbi 3 mu\u1ed7ng canh n\u01b0\u1edbc, \u0111\u1ee3i 5 ph\u00fat cho \u0111\u1ebfn khi gel \u0111\u1eb7c l\u1ea1i \u2013 thay th\u1ebf 1 qu\u1ea3 tr\u1ee9ng trong c\u00e1c c\u00f4ng th\u1ee9c b\u00e1nh n\u01b0\u1edbng, ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi \u0103n chay.<\/p>\n

Th\u00eam v\u00e0o b\u00e1nh m\u00ec, b\u00e1nh quy:<\/strong> Tr\u1ed9n h\u1ea1t chia v\u00e0o b\u1ed9t nh\u00e0o khi l\u00e0m b\u00e1nh m\u00ec, b\u00e1nh quy, b\u00e1nh pancake \u0111\u1ec3 t\u0103ng ch\u1ea5t x\u01a1 v\u00e0 \u0111\u1ed9 gi\u00f2n t\u1ef1 nhi\u00ean.<\/p>\n

R\u1eafc l\u00ean salad:<\/strong> R\u1eafc 1 mu\u1ed7ng canh h\u1ea1t chia kh\u00f4 l\u00ean b\u1ea5t k\u1ef3 \u0111\u0129a salad n\u00e0o \u0111\u1ec3 th\u00eam k\u1ebft c\u1ea5u v\u00e0 dinh d\u01b0\u1ee1ng m\u00e0 kh\u00f4ng l\u00e0m thay \u0111\u1ed5i h\u01b0\u01a1ng v\u1ecb.<\/p>\n

Li\u1ec1u d\u00f9ng khuy\u1ebfn ngh\u1ecb: 15\u201325g m\u1ed7i ng\u00e0y (kho\u1ea3ng 1\u20132 mu\u1ed7ng canh). N\u00ean u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc khi \u0103n h\u1ea1t chia kh\u00f4 \u0111\u1ec3 tr\u00e1nh ngh\u1eb9n ho\u1eb7c kh\u00f3 ti\u00eau.<\/p>\n

L\u01b0u \u00dd & Ai Kh\u00f4ng N\u00ean \u0102n Nhi\u1ec1u H\u1ea1t Chia<\/h2>\n

Ng\u01b0\u1eddi b\u1ecb r\u1ed1i lo\u1ea1n nu\u1ed1t:<\/strong> H\u1ea1t chia kh\u00f4 khi ti\u1ebfp x\u00fac v\u1edbi n\u01b0\u1edbc \u1edf th\u1ef1c qu\u1ea3n c\u00f3 th\u1ec3 tr\u01b0\u01a1ng n\u1edf v\u00e0 g\u00e2y ngh\u1eb9n nguy hi\u1ec3m. Lu\u00f4n ng\u00e2m h\u1ea1t chia v\u1edbi n\u01b0\u1edbc \u00edt nh\u1ea5t 15 ph\u00fat tr\u01b0\u1edbc khi \u0103n ho\u1eb7c tr\u1ed9n v\u00e0o th\u1ee9c \u0103n l\u1ecfng.<\/p>\n

Ng\u01b0\u1eddi \u0111ang d\u00f9ng thu\u1ed1c l\u00e0m lo\u00e3ng m\u00e1u:<\/strong> Omega-3 trong h\u1ea1t chia c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m gi\u1ea3m k\u1ebft t\u1eadp ti\u1ec3u c\u1ea7u. N\u1ebfu \u0111ang d\u00f9ng warfarin, aspirin hay thu\u1ed1c ch\u1ed1ng \u0111\u00f4ng m\u00e1u kh\u00e1c, h\u00e3y h\u1ecfi b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1ed5 sung h\u1ea1t chia v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n.<\/p>\n

Ng\u01b0\u1eddi b\u1ecb huy\u1ebft \u00e1p th\u1ea5p:<\/strong> H\u1ea1t chia c\u00f3 t\u00e1c d\u1ee5ng h\u1ea1 huy\u1ebft \u00e1p nh\u1eb9. Ng\u01b0\u1eddi \u0111ang d\u00f9ng thu\u1ed1c h\u1ea1 \u00e1p n\u00ean theo d\u00f5i huy\u1ebft \u00e1p khi b\u1eaft \u0111\u1ea7u \u0103n h\u1ea1t chia.<\/p>\n

Ng\u01b0\u1eddi m\u1eabn c\u1ea3m ho\u1eb7c d\u1ecb \u1ee9ng:<\/strong> D\u1ecb \u1ee9ng h\u1ea1t chia tuy hi\u1ebfm nh\u01b0ng c\u00f3 th\u1ec3 x\u1ea3y ra. N\u1ebfu b\u1ea1n c\u00f3 ti\u1ec1n s\u1eed d\u1ecb \u1ee9ng v\u1edbi c\u00e1c lo\u1ea1i h\u1ea1t, b\u1eaft \u0111\u1ea7u v\u1edbi l\u01b0\u1ee3ng nh\u1ecf (1\/2 mu\u1ed7ng c\u00e0 ph\u00ea) v\u00e0 theo d\u00f5i ph\u1ea3n \u1ee9ng.<\/p>\n

Ng\u01b0\u1eddi b\u1ecb h\u1ed9i ch\u1ee9ng ru\u1ed9t k\u00edch th\u00edch (IBS):<\/strong> H\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y h\u01a1i, ch\u01b0\u1edbng b\u1ee5ng \u1edf ng\u01b0\u1eddi nh\u1ea1y c\u1ea3m. T\u0103ng l\u01b0\u1ee3ng \u0103n t\u1eeb t\u1eeb v\u00e0 u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc.<\/p>\n

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

H\u1ea1t chia x\u1ee9ng \u0111\u00e1ng v\u1edbi danh hi\u1ec7u “si\u00eau th\u1ef1c ph\u1ea9m” b\u1edfi m\u1eadt \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u1ea5n t\u01b0\u1ee3ng trong m\u1ed9t h\u1ea1t nh\u1ecf b\u00e9: gi\u00e0u Omega-3, protein ho\u00e0n ch\u1ec9nh, canxi v\u01b0\u1ee3t tr\u1ed9i v\u00e0 ch\u1ea5t x\u01a1 h\u00e0ng \u0111\u1ea7u. Ch\u1ec9 v\u1edbi 1\u20132 mu\u1ed7ng canh m\u1ed7i ng\u00e0y, b\u1ea1n \u0111\u00e3 c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 tim m\u1ea1ch, c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a, t\u0103ng c\u01b0\u1eddng x\u01b0\u01a1ng v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. D\u1ec5 d\u00f9ng, kh\u00f4ng m\u00f9i v\u1ecb \u0111\u1eb7c bi\u1ec7t v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi m\u1ecdi ch\u1ebf \u0111\u1ed9 \u0103n \u2013 h\u1ea1t chia l\u00e0 l\u1ef1a ch\u1ecdn dinh d\u01b0\u1ee1ng th\u00f4ng minh cho l\u1ed1i s\u1ed1ng hi\u1ec7n \u0111\u1ea1i.<\/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":"

H\u1ea1t chia \u2013 si\u00eau th\u1ef1c ph\u1ea9m nh\u1ecf b\u00e9 xu\u1ea5t x\u1ee9 t\u1eeb Mexico ch\u1ee9a l\u01b0\u1ee3ng Omega-3, canxi v\u00e0 ch\u1ea5t x\u01a1 v\u01b0\u1ee3t tr\u1ed9i, mang l\u1ea1i 7 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe tuy\u1ec7t v\u1eddi cho c\u01a1 th\u1ec3.<\/p>","protected":false},"author":1,"featured_media":10231,"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-9841","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\/9841","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=9841"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9841\/revisions"}],"predecessor-version":[{"id":10232,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9841\/revisions\/10232"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/10231"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=9841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=9841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=9841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}