{"id":9860,"date":"2026-06-13T05:42:32","date_gmt":"2026-06-12T22:42:32","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=9860"},"modified":"2026-06-13T05:42:32","modified_gmt":"2026-06-12T22:42:32","slug":"dau-do-dinh-duong-loi-ich","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/dau-do-dinh-duong-loi-ich\/","title":{"rendered":"\u0110\u1eadu \u0110\u1ecf Gi\u00e0u \u0110\u1ea1m Th\u1ef1c V\u1eadt \u2013 H\u1ea1t \u0110a D\u1ee5ng & 7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe N\u1ed5i B\u1eadt"},"content":{"rendered":"

B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng \u0111\u1eadu \u0111\u1ecf l\u00e0 m\u1ed9t trong nh\u1eefng ngu\u1ed3n folate phong ph\u00fa nh\u1ea5t trong th\u1ebf gi\u1edbi th\u1ef1c v\u1eadt, v\u1edbi h\u00e0m l\u01b0\u1ee3ng g\u1ea7n g\u1ea5p \u0111\u00f4i nhu c\u1ea7u h\u00e0ng ng\u00e0y ch\u1ec9 trong m\u1ed9t ch\u00e9n \u0103n? Lo\u1ea1i h\u1ea1t \u0111\u1eadu m\u00e0u \u0111\u1ecf th\u1eabm n\u00e0y kh\u00f4ng ch\u1ec9 g\u1eafn li\u1ec1n v\u1edbi nh\u1eefng m\u00f3n ch\u00e8 truy\u1ec1n th\u1ed1ng m\u00e0 c\u00f2n l\u00e0 kho t\u00e0ng dinh d\u01b0\u1ee1ng v\u01b0\u1ee3t tr\u1ed9i \u2013 gi\u00e0u protein, ch\u1ea5t x\u01a1, s\u1eaft v\u00e0 kho\u00e1ng ch\u1ea5t thi\u1ebft y\u1ebfu. H\u00e3y c\u00f9ng kh\u00e1m ph\u00e1 s\u1ee9c m\u1ea1nh dinh d\u01b0\u1ee1ng \u1ea9n ch\u1ee9a trong nh\u1eefng h\u1ea1t \u0111\u1eadu \u0111\u1ecf nh\u1ecf b\u00e9 n\u00e0y.<\/p>\n

\"\u0111\u1eadu<\/figure>\n

Ngu\u1ed3n G\u1ed1c \u0110\u1eadu \u0110\u1ecf<\/h2>\n

\u0110\u1eadu \u0111\u1ecf l\u00e0 t\u00ean g\u1ecdi chung cho nhi\u1ec1u gi\u1ed1ng \u0111\u1eadu c\u00f3 m\u00e0u \u0111\u1ecf, ph\u1ed5 bi\u1ebfn nh\u1ea5t l\u00e0 \u0111\u1eadu \u0111\u1ecf Azuki (Vigna angularis<\/em>) v\u00e0 \u0111\u1eadu th\u1eadn \u0111\u1ecf (Phaseolus vulgaris<\/em>). \u0110\u1eadu Azuki c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb \u0110\u00f4ng \u00c1, \u0111\u01b0\u1ee3c tr\u1ed3ng ph\u1ed5 bi\u1ebfn t\u1ea1i Trung Qu\u1ed1c, Nh\u1eadt B\u1ea3n, H\u00e0n Qu\u1ed1c v\u00e0 Vi\u1ec7t Nam t\u1eeb h\u00e0ng ng\u00e0n n\u0103m nay. \u0110\u1eadu th\u1eadn \u0111\u1ecf (red kidney beans) c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb Peru v\u00e0 \u0111\u01b0\u1ee3c du nh\u1eadp sang ch\u00e2u \u00c1 v\u00e0 ch\u00e2u \u00c2u qua c\u00e1c tuy\u1ebfn th\u01b0\u01a1ng m\u1ea1i.<\/p>\n

T\u1ea1i Vi\u1ec7t Nam, \u0111\u1eadu \u0111\u1ecf g\u1eafn li\u1ec1n v\u1edbi nhi\u1ec1u m\u00f3n \u0103n truy\u1ec1n th\u1ed1ng nh\u01b0 ch\u00e8 \u0111\u1eadu \u0111\u1ecf, x\u00f4i \u0111\u1eadu \u0111\u1ecf v\u00e0 c\u00e1c lo\u1ea1i b\u00e1nh. C\u00e2y \u0111\u1eadu \u0111\u1ecf l\u00e0 c\u00e2y th\u1ea3o leo m\u1ed9t n\u0103m, th\u00edch nghi t\u1ed1t v\u1edbi kh\u00ed h\u1eadu nhi\u1ec7t \u0111\u1edbi v\u00e0 c\u1eadn nhi\u1ec7t \u0111\u1edbi. H\u1ea1t \u0111\u1eadu \u0111\u1ecf c\u00f3 m\u00e0u \u0111\u1ecf t\u01b0\u01a1i \u0111\u1ebfn \u0111\u1ecf th\u1eabm, h\u00ecnh b\u1ea7u d\u1ee5c ho\u1eb7c h\u00ecnh th\u1eadn, k\u00edch th\u01b0\u1edbc nh\u1ecf \u0111\u1ebfn trung b\u00ecnh t\u00f9y gi\u1ed1ng. Hi\u1ec7n nay, \u0111\u1eadu \u0111\u1ecf \u0111\u01b0\u1ee3c tr\u1ed3ng r\u1ed9ng r\u00e3i \u1edf nhi\u1ec1u t\u1ec9nh mi\u1ec1n B\u1eafc v\u00e0 T\u00e2y Nguy\u00ean c\u1ee7a Vi\u1ec7t Nam.<\/p>\n

Th\u00e0nh Ph\u1ea7n Dinh D\u01b0\u1ee1ng \u0110\u1eadu \u0110\u1ecf<\/h2>\n
\"\u0111\u1eadu<\/figure>\n

\u0110\u1eadu \u0111\u1ecf l\u00e0 th\u1ef1c ph\u1ea9m gi\u00e0u dinh d\u01b0\u1ee1ng to\u00e0n di\u1ec7n, \u0111\u1eb7c bi\u1ec7t n\u1ed5i b\u1eadt v\u1ec1 protein th\u1ef1c v\u1eadt, ch\u1ea5t x\u01a1 v\u00e0 c\u00e1c kho\u00e1ng ch\u1ea5t quan tr\u1ecdng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng c\u1ee7a \u0111\u1eadu \u0111\u1ecf kh\u00f4 (t\u00ednh tr\u00ean 100g):<\/p>\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<\/th>\n<\/tr>\n<\/thead>\n
N\u0103ng l\u01b0\u1ee3ng<\/td>\n329 kcal<\/td>\n<\/tr>\n
Protein<\/td>\n20,2 g<\/td>\n<\/tr>\n
Ch\u1ea5t b\u00e9o<\/td>\n0,8 g<\/td>\n<\/tr>\n
Carbohydrate<\/td>\n59,5 g<\/td>\n<\/tr>\n
Ch\u1ea5t x\u01a1 t\u1ed5ng<\/td>\n15,2 g<\/td>\n<\/tr>\n
\u0110\u01b0\u1eddng<\/td>\n2,1 g<\/td>\n<\/tr>\n
Vitamin B1 (Thiamine)<\/td>\n0,47 mg<\/td>\n<\/tr>\n
Vitamin B2 (Riboflavin)<\/td>\n0,18 mg<\/td>\n<\/tr>\n
Vitamin B3 (Niacin)<\/td>\n2,11 mg<\/td>\n<\/tr>\n
Vitamin B6<\/td>\n0,40 mg<\/td>\n<\/tr>\n
Folate<\/td>\n394 \u03bcg<\/td>\n<\/tr>\n
Vitamin C<\/td>\n4,5 mg<\/td>\n<\/tr>\n
Canxi<\/td>\n83 mg<\/td>\n<\/tr>\n
S\u1eaft<\/td>\n6,69 mg<\/td>\n<\/tr>\n
Magie<\/td>\n138 mg<\/td>\n<\/tr>\n
Ph\u1ed1t pho<\/td>\n406 mg<\/td>\n<\/tr>\n
Kali<\/td>\n1406 mg<\/td>\n<\/tr>\n
K\u1ebdm<\/td>\n2,79 mg<\/td>\n<\/tr>\n
Mangan<\/td>\n1,03 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Ngu\u1ed3n: USDA FoodData Central v\u00e0 t\u00e0i li\u1ec7u dinh d\u01b0\u1ee1ng qu\u1ed1c t\u1ebf.<\/em><\/p>\n

7 L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe N\u1ed5i B\u1eadt C\u1ee7a \u0110\u1eadu \u0110\u1ecf<\/h2>\n

1. Gi\u00e0u Protein Th\u1ef1c V\u1eadt \u2013 L\u00fd T\u01b0\u1edfng Cho Ng\u01b0\u1eddi \u0102n Chay<\/h3>\n

V\u1edbi h\u00e0m l\u01b0\u1ee3ng protein l\u00ean \u0111\u1ebfn 20,2g\/100g, \u0111\u1eadu \u0111\u1ecf l\u00e0 m\u1ed9t trong nh\u1eefng ngu\u1ed3n protein th\u1ef1c v\u1eadt phong ph\u00fa nh\u1ea5t. \u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn xu\u1ea5t s\u1eafc cho ng\u01b0\u1eddi \u0103n chay, ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m ti\u00eau th\u1ee5 th\u1ecbt ho\u1eb7c ng\u01b0\u1eddi t\u1eadp luy\u1ec7n th\u1ec3 thao c\u1ea7n b\u1ed5 sung \u0111\u1ea1m. Protein trong \u0111\u1eadu \u0111\u1ecf cung c\u1ea5p nhi\u1ec1u axit amin thi\u1ebft y\u1ebfu, v\u00e0 khi k\u1ebft h\u1ee3p v\u1edbi ng\u0169 c\u1ed1c (g\u1ea1o, b\u00e1nh m\u00ec) s\u1ebd t\u1ea1o th\u00e0nh protein ho\u00e0n ch\u1ec9nh v\u1edbi \u0111\u1ea7y \u0111\u1ee7 c\u00e1c axit amin.<\/p>\n

2. H\u1ed7 Tr\u1ee3 S\u1ee9c Kh\u1ecfe Ti\u00eau H\u00f3a To\u00e0n Di\u1ec7n<\/h3>\n

H\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 15,2g\/100g trong \u0111\u1eadu \u0111\u1ecf \u2013 bao g\u1ed3m c\u1ea3 ch\u1ea5t x\u01a1 h\u00f2a tan v\u00e0 kh\u00f4ng h\u00f2a tan \u2013 gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t to\u00e0n di\u1ec7n. Ch\u1ea5t x\u01a1 h\u00f2a tan nu\u00f4i d\u01b0\u1ee1ng vi khu\u1ea9n c\u00f3 l\u1ee3i trong ru\u1ed9t gi\u00e0 (t\u00e1c d\u1ee5ng prebiotic), trong khi ch\u1ea5t x\u01a1 kh\u00f4ng h\u00f2a tan t\u0103ng c\u01b0\u1eddng nhu \u0111\u1ed9ng ru\u1ed9t, ng\u0103n ng\u1eeba t\u00e1o b\u00f3n. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y ti\u00eau th\u1ee5 \u0111\u1eadu \u0111\u1ecf th\u01b0\u1eddng xuy\u00ean gi\u00fap gi\u1ea3m nguy c\u01a1 ung th\u01b0 \u0111\u1ea1i tr\u00e0ng nh\u1edd t\u00e1c d\u1ee5ng b\u1ea3o v\u1ec7 ni\u00eam m\u1ea1c ru\u1ed9t.<\/p>\n

3. Ki\u1ec3m So\u00e1t \u0110\u01b0\u1eddng Huy\u1ebft V\u00e0 Ph\u00f2ng Ng\u1eeba \u0110\u00e1i Th\u00e1o \u0110\u01b0\u1eddng<\/h3>\n

\u0110\u1eadu \u0111\u1ecf c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft (GI) th\u1ea5p, dao \u0111\u1ed9ng t\u1eeb 24\u201328, ngh\u0129a l\u00e0 kh\u00f4ng g\u00e2y \u0111\u1ed9t bi\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft sau \u0103n. Ch\u1ea5t x\u01a1 h\u00f2a tan t\u1ea1o gel trong d\u1ea1 d\u00e0y l\u00e0m ch\u1eadm h\u1ea5p thu glucose, gi\u00fap duy tr\u00ec \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh. C\u00e1c nghi\u00ean c\u1ee9u l\u00e2m s\u00e0ng cho th\u1ea5y ng\u01b0\u1eddi ti\u00eau th\u1ee5 \u0111\u1eadu \u0111\u1ecf th\u01b0\u1eddng xuy\u00ean c\u00f3 nguy c\u01a1 m\u1eafc \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2 th\u1ea5p h\u01a1n \u0111\u00e1ng k\u1ec3, v\u00e0 \u0111\u00e2y l\u00e0 th\u1ef1c ph\u1ea9m \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb trong ch\u1ebf \u0111\u1ed9 \u0103n cho ng\u01b0\u1eddi b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n

4. B\u1ed5 Sung S\u1eaft \u2013 H\u1ed7 Tr\u1ee3 Ph\u00f2ng Ng\u1eeba Thi\u1ebfu M\u00e1u<\/h3>\n

\u0110\u1eadu \u0111\u1ecf ch\u1ee9a 6,69mg s\u1eaft\/100g, \u0111\u00e1p \u1ee9ng kho\u1ea3ng 37\u201383% nhu c\u1ea7u s\u1eaft h\u00e0ng ng\u00e0y t\u00f9y theo gi\u1edbi t\u00ednh v\u00e0 l\u1ee9a tu\u1ed5i. S\u1eaft l\u00e0 kho\u00e1ng ch\u1ea5t thi\u1ebft y\u1ebfu cho s\u1ea3n xu\u1ea5t hemoglobin \u2013 protein v\u1eadn chuy\u1ec3n oxy trong m\u00e1u. Ph\u1ee5 n\u1eef trong \u0111\u1ed9 tu\u1ed5i sinh s\u1ea3n, ph\u1ee5 n\u1eef mang thai v\u00e0 ng\u01b0\u1eddi \u0103n chay \u0111\u1eb7c bi\u1ec7t c\u1ea7n b\u1ed5 sung s\u1eaft t\u1eeb th\u1ef1c ph\u1ea9m. K\u1ebft h\u1ee3p \u0111\u1eadu \u0111\u1ecf v\u1edbi th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C (c\u00e0 chua, \u1edbt chu\u00f4ng) s\u1ebd t\u0103ng kh\u1ea3 n\u0103ng h\u1ea5p thu s\u1eaft l\u00ean \u0111\u1ebfn 3 l\u1ea7n.<\/p>\n

5. Ngu\u1ed3n Folate Xu\u1ea5t S\u1eafc Cho S\u1ee9c Kh\u1ecfe Th\u1ea7n Kinh V\u00e0 Thai K\u1ef3<\/h3>\n

V\u1edbi 394\u03bcg folate\/100g \u2013 g\u1ea7n g\u1ea5p \u0111\u00f4i nhu c\u1ea7u folate h\u00e0ng ng\u00e0y (400\u03bcg) \u2013 \u0111\u1eadu \u0111\u1ecf l\u00e0 m\u1ed9t trong nh\u1eefng ngu\u1ed3n folate d\u1ed3i d\u00e0o nh\u1ea5t trong t\u1ef1 nhi\u00ean. Folate (vitamin B9) \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong t\u1ed5ng h\u1ee3p AND v\u00e0 ph\u00e2n chia t\u1ebf b\u00e0o, \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng trong thai k\u1ef3 \u0111\u1ec3 ph\u00f2ng ng\u1eeba d\u1ecb t\u1eadt \u1ed1ng th\u1ea7n kinh \u1edf thai nhi. Ngo\u00e0i ra, folate h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tim m\u1ea1ch b\u1eb1ng c\u00e1ch chuy\u1ec3n h\u00f3a homocysteine \u2013 y\u1ebfu t\u1ed1 nguy c\u01a1 g\u00e2y b\u1ec7nh tim.<\/p>\n

6. B\u1ea3o V\u1ec7 Tim M\u1ea1ch \u0110a T\u1ea7ng<\/h3>\n

\u0110\u1eadu \u0111\u1ecf b\u1ea3o v\u1ec7 tim m\u1ea1ch th\u00f4ng qua nhi\u1ec1u c\u01a1 ch\u1ebf \u0111\u1ed3ng th\u1eddi: ch\u1ea5t x\u01a1 h\u00f2a tan gi\u00fap gi\u1ea3m LDL cholesterol; kali (1406mg\/100g) gi\u00fap h\u1ea1 huy\u1ebft \u00e1p v\u00e0 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp tim; folate gi\u1ea3m homocysteine m\u00e1u; magie gi\u00fap th\u01b0 gi\u00e3n m\u1ea1ch m\u00e1u. C\u00e1c nghi\u00ean c\u1ee9u d\u1ecbch t\u1ec5 h\u1ecdc l\u1edbn cho th\u1ea5y ng\u01b0\u1eddi ti\u00eau th\u1ee5 \u0111\u1eadu \u0111\u1ed7 \u00edt nh\u1ea5t 4 l\u1ea7n\/tu\u1ea7n c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch th\u1ea5p h\u01a1n 22% so v\u1edbi ng\u01b0\u1eddi \u0103n \u00edt h\u01a1n 1 l\u1ea7n\/tu\u1ea7n.<\/p>\n

7. Gi\u00e0u Ch\u1ea5t Ch\u1ed1ng Oxy H\u00f3a \u2013 Ch\u1ed1ng L\u00e3o H\u00f3a V\u00e0 B\u1ea3o V\u1ec7 T\u1ebf B\u00e0o<\/h3>\n

M\u00e0u \u0111\u1ecf \u0111\u1eb7c tr\u01b0ng c\u1ee7a \u0111\u1eadu \u0111\u1ecf \u0111\u1ebfn t\u1eeb anthocyanin \u2013 m\u1ed9t lo\u1ea1i flavonoid c\u00f3 ho\u1ea1t t\u00ednh ch\u1ed1ng oxy h\u00f3a m\u1ea1nh. C\u00f9ng v\u1edbi c\u00e1c polyphenol kh\u00e1c, anthocyanin gi\u00fap trung h\u00f2a g\u1ed1c t\u1ef1 do, b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi t\u1ed5n th\u01b0\u01a1ng oxy h\u00f3a \u2013 nguy\u00ean nh\u00e2n ch\u00ednh c\u1ee7a l\u00e3o h\u00f3a v\u00e0 nhi\u1ec1u b\u1ec7nh m\u00e3n t\u00ednh nh\u01b0 ung th\u01b0, tim m\u1ea1ch v\u00e0 Alzheimer. H\u00e0m l\u01b0\u1ee3ng ch\u1ea5t ch\u1ed1ng oxy h\u00f3a trong \u0111\u1eadu \u0111\u1ecf thu\u1ed9c nh\u00f3m cao nh\u1ea5t trong c\u00e1c lo\u1ea1i \u0111\u1eadu \u0111\u1ed7 th\u00f4ng th\u01b0\u1eddng.<\/p>\n

C\u00e1ch D\u00f9ng \u0110\u1eadu \u0110\u1ecf & K\u1ebft H\u1ee3p Ngon Nh\u1ea5t<\/h2>\n
\"\"<\/figure>\n

\u0110\u1eadu \u0111\u1ecf l\u00e0 nguy\u00ean li\u1ec7u \u0111a d\u1ee5ng, xu\u1ea5t hi\u1ec7n trong nhi\u1ec1u m\u00f3n \u0103n \u00c1 \u0110\u00f4ng v\u00e0 T\u00e2y ph\u01b0\u01a1ng:<\/p>\n

    \n
  • Ch\u00e8 \u0111\u1eadu \u0111\u1ecf:<\/strong> M\u00f3n ch\u00e8 truy\u1ec1n th\u1ed1ng \u0111\u01a1n gi\u1ea3n \u2013 n\u1ea5u \u0111\u1eadu \u0111\u1ecf v\u1edbi \u0111\u01b0\u1eddng ph\u00e8n v\u00e0 n\u01b0\u1edbc c\u1ed1t d\u1eeba; c\u00f3 th\u1ec3 th\u00eam b\u1ed9t n\u0103ng ho\u1eb7c th\u1ea1ch.<\/li>\n
  • X\u00f4i \u0111\u1eadu \u0111\u1ecf:<\/strong> Ng\u00e2m \u0111\u1eadu \u0111\u1ecf qua \u0111\u00eam, tr\u1ed9n v\u1edbi g\u1ea1o n\u1ebfp r\u1ed3i h\u1ea5p ch\u00edn \u2013 m\u00f3n \u0103n b\u1ed5 d\u01b0\u1ee1ng ng\u00e0y T\u1ebft v\u00e0 l\u1ec5 h\u1ed9i.<\/li>\n
  • Soup v\u00e0 stew:<\/strong> N\u1ea5u \u0111\u1eadu \u0111\u1ecf v\u1edbi c\u00e0 chua, th\u1ecbt ho\u1eb7c x\u00fac x\u00edch theo ki\u1ec3u ph\u01b0\u01a1ng T\u00e2y t\u1ea1o n\u00ean m\u00f3n s\u00fap \u0111\u1eadm \u0111\u00e0, b\u1ed5 d\u01b0\u1ee1ng.<\/li>\n
  • Salad \u0111\u1eadu \u0111\u1ecf:<\/strong> Tr\u1ed9n \u0111\u1eadu \u0111\u1ecf n\u1ea5u ch\u00edn v\u1edbi rau t\u01b0\u01a1i, d\u1ea7u olive v\u00e0 chanh \u2013 m\u00f3n \u0103n nh\u1eb9 gi\u00e0u protein v\u00e0 ch\u1ea5t x\u01a1.<\/li>\n
  • B\u00e1nh v\u00e0 kem:<\/strong> Nh\u00e2n b\u00e1nh bao, b\u00e1nh p\u00eda, kem \u0111\u1eadu \u0111\u1ecf \u2013 ph\u1ed5 bi\u1ebfn trong \u1ea9m th\u1ef1c Nh\u1eadt B\u1ea3n (anko) v\u00e0 Trung Qu\u1ed1c.<\/li>\n<\/ul>\n

    L\u01b0u \u00fd c\u00e1ch n\u1ea5u:<\/strong> Ng\u00e2m \u0111\u1eadu \u0111\u1ecf kh\u00f4 trong n\u01b0\u1edbc l\u1ea1nh \u00edt nh\u1ea5t 8 ti\u1ebfng (ho\u1eb7c qua \u0111\u00eam) tr\u01b0\u1edbc khi n\u1ea5u. Thay n\u01b0\u1edbc ng\u00e2m tr\u01b0\u1edbc khi n\u1ea5u \u0111\u1ec3 gi\u1ea3m ch\u1ea5t g\u00e2y \u0111\u1ea7y h\u01a1i. N\u1ea5u ch\u00edn ho\u00e0n to\u00e0n \u1edf l\u1eeda v\u1eeba trong 45\u201360 ph\u00fat, ho\u1eb7c d\u00f9ng n\u1ed3i \u00e1p su\u1ea5t trong 20\u201325 ph\u00fat.<\/p>\n

    L\u01b0u \u00dd & Ai Kh\u00f4ng N\u00ean \u0102n Nhi\u1ec1u \u0110\u1eadu \u0110\u1ecf<\/h2>\n

    \u0110\u1eadu \u0111\u1ecf l\u00e0 th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh cho h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi, tuy nhi\u00ean c\u1ea7n l\u01b0u \u00fd:<\/p>\n

      \n
    • N\u1ea5u ch\u00edn k\u1ef9:<\/strong> \u0110\u1eadu \u0111\u1ecf s\u1ed1ng ch\u1ee9a phytohaemagglutinin (PHA) \u2013 m\u1ed9t lectin c\u00f3 th\u1ec3 g\u00e2y ng\u1ed9 \u0111\u1ed9c th\u1ef1c ph\u1ea9m. Ph\u1ea3i ng\u00e2m v\u00e0 n\u1ea5u ch\u00edn ho\u00e0n to\u00e0n tr\u01b0\u1edbc khi \u0103n. Tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng \u0103n \u0111\u1eadu \u0111\u1ecf s\u1ed1ng ho\u1eb7c n\u1ea5u ch\u01b0a ch\u00edn.<\/li>\n
    • \u0110\u1ea7y h\u01a1i v\u00e0 kh\u00f3 ti\u00eau:<\/strong> \u0110\u1eadu \u0111\u1ecf ch\u1ee9a oligosaccharide (FODMAP) c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y h\u01a1i \u1edf ng\u01b0\u1eddi nh\u1ea1y c\u1ea3m. Ng\u00e2m k\u1ef9, thay n\u01b0\u1edbc v\u00e0 n\u1ea5u ch\u00edn ho\u00e0n to\u00e0n gi\u00fap gi\u1ea3m v\u1ea5n \u0111\u1ec1 n\u00e0y \u0111\u00e1ng k\u1ec3.<\/li>\n
    • Ng\u01b0\u1eddi b\u1ecb g\u00fat (gout):<\/strong> \u0110\u1eadu \u0111\u1ecf ch\u1ee9a purine \u1edf m\u1ee9c trung b\u00ecnh; ng\u01b0\u1eddi b\u1ec7nh g\u00fat n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 v\u1ec1 l\u01b0\u1ee3ng ti\u00eau th\u1ee5 ph\u00f9 h\u1ee3p.<\/li>\n
    • Ng\u01b0\u1eddi b\u1ecb s\u1ecfi th\u1eadn:<\/strong> \u0110\u1eadu \u0111\u1ecf ch\u1ee9a oxalate; ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed s\u1ecfi th\u1eadn oxalate n\u00ean h\u1ea1n ch\u1ebf v\u00e0 u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc khi \u0103n.<\/li>\n<\/ul>\n

      \u0110\u1eadu \u0111\u1ecf l\u00e0 m\u1ed9t “si\u00eau th\u1ef1c ph\u1ea9m” truy\u1ec1n th\u1ed1ng \u0111\u00e3 \u0111\u1ed3ng h\u00e0nh v\u1edbi ng\u01b0\u1eddi Vi\u1ec7t Nam v\u00e0 ch\u00e2u \u00c1 qua nhi\u1ec1u th\u1ebf h\u1ec7. Gi\u00e0u protein, ch\u1ea5t x\u01a1, folate, s\u1eaft v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, lo\u1ea1i h\u1ea1t n\u00e0y mang l\u1ea1i l\u1ee3i \u00edch to\u00e0n di\u1ec7n cho tim m\u1ea1ch, ti\u00eau h\u00f3a, \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 ph\u00f2ng ng\u1eeba thi\u1ebfu m\u00e1u. Ch\u1ec9 c\u1ea7n 1\u20132 ch\u00e9n \u0111\u1eadu \u0111\u1ecf n\u1ea5u ch\u00edn m\u1ed7i tu\u1ea7n l\u00e0 \u0111\u1ee7 \u0111\u1ec3 c\u1ea3m nh\u1eadn s\u1ef1 kh\u00e1c bi\u1ec7t t\u00edch c\u1ef1c cho s\u1ee9c kh\u1ecfe.<\/p>\n

      Ngu\u1ed3n tham kh\u1ea3o:<\/strong> T\u1ed5ng h\u1ee3p t\u1eeb internet.<\/p>","protected":false},"excerpt":{"rendered":"

      \u0110\u1eadu \u0111\u1ecf l\u00e0 si\u00eau th\u1ef1c ph\u1ea9m gi\u00e0u protein th\u1ef1c v\u1eadt, folate, s\u1eaft v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a. B\u1ea3o v\u1ec7 tim m\u1ea1ch, ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a hi\u1ec7u qu\u1ea3.<\/p>","protected":false},"author":1,"featured_media":9855,"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-9860","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\/9860","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=9860"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9860\/revisions"}],"predecessor-version":[{"id":9875,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/9860\/revisions\/9875"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/9855"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=9860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=9860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=9860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}