You are on page 1of 18

Chui tiu- thc n v v thuc qu

Nc ta c nhiu loi chui: chui tiu, chui ty, chui ng, chui mt, chui ht, chui l...nhng ngon v b nht vn l chui tiu. y l mt thc n thch hp vi mi ngi, mi la tui, mt loi qu ngon c nhiu cht dinh dng rt cn thit cho tr em, ngi cao tui v nhng ngi lao ng th lc nng nhc cn bi dng sc khe. V gi tr dinh dng, trong 100g chui tiu chn c 74g nc, 1,5g protid, 0,4g axit hu c, 22,4g glucid, 0,8g xenluluza, cung cp c 100 calo, vt xa cc loi qu ngt khc v cung cp nng lng (100g cam cho 43 calo, u chn cho 36 calo, nhn cho 49 calo, v sa cho 43 calo) Lng cht glucid c trong chui chn nh vy l rt cao, dng glucoza (20%), fructoza (1,5%) v saccharoza (65%) l nhng loi ng t nhin qu ca qu chn, d tiu ha, c th hp th nhanh v cung cp nhiu nng lng. Qua nghin cu, cc nh dinh dng hc xc nhn chui chn l loi thc n c c th tiu ha nhanh v cung cp mt ngun nng lng ng k. Ch cn n my qu chui chn c th c cung cp ngay hng trm calo, do n l mt thc n qu ca nhng ngi lao ng th lc nng, cc vn ng vin th dc th thao cn nhiu glucoza trong mu. Khi lao ng nng nhc ko di mt nhiu nng lng, c th thng phi huy ng n lng ng trong mu cung cp cho cc bp c. Trong nhng trng hp ny, ng glucoza trong chui chn n vo s c hp thu nhanh vo mu b sung kp thi lng ng ca c th b tiu hoa, gip ngi lao ng phc hi nhanh chng sc khe. Ngoi ra chui chn cn c nhiu mui khong (canxi, photpho, st, c bit l kali) v cc vitamin (0,12mg caroten, 0,04mg vitamin B1, 0,05mg vitamin B2, 0,7mg vitamin P6, 6mg vitamin C, v.v) l nhng cht cn thit cho c th. i vi ngi mc bn gan: chui tiu l mt thc n rt thch hp v bnh nhn rt cn cht glucid, c bit l loi glucid d hp thu tng cng d tr glycogen trong gan, bo v gan chng li cc yu t gy nhim c gan v ngn cn s thm nhim m gan. Loi ng ny rt sn trong chui tiu chn. i vi ngi b tng huyt p: chui tiu l v thuc h huyt p tt v khng c mt tc dng ph no. T lu cc nh nghin cu nhn thy nhng thc n cha nhiu kali v t natri c kh nng lm h huyt p cao, phng t qu. Chui chn l thc phm tiu biu ca loi ny. y l mt thc n c nhiu kali, ti gn 400mg kali trong 100g chui, ngha l giu kali nht trong cc loi rau qu chng ta thng n, nhng li c rt t natri, ch khong 1mg natri trong 100g. S tng quan gia kali v natri c lin quan n huyt p v hot ng ca h tim mch. Natri l thnh phn quan trng ca mui n c kh nng gia nc trong c th gy gnh nng cho h tim mch, cn kali ngc li c tc dng gip c th o thi bt natri. Cng v vy, nhng thc phm giu kali v t natri c kh nng lm gim huyt p nhng ngi tng huyt p nu n u mi ngy 2-3 qu chui tiu chn trong vi tun l c th lm gim c ch s huyt p khong 10% hoc hn. Ngoi nhng tc dng trn, nhng nghin cu gn y cn cho bit chui chn c v tr quan trng trong cc ch n t lipid, n king mui v cho nhng ngi c cholesterol cao trong mu, nhng ngi b to bn, tiu ha kmNh vy chui chn khng ch l mt thc n ngon v b m cn l mt v thuc c tc dng bi dng c th v cha nhiu bnh.

Trng- thc phm c gi tr dinh dng cao


Trng l loi thc n c gi tr dinh dng c bit cao. trong trng c cht m, cht bo, vitamin, cht khong, cc men v hoocmn. T l cc cht dinh dng trong trng tng quan vi nhau rt thch hp, cn i. Thnh phn ca trng c lng v lng trng. Lng l thnh phn quan trng nht ca trng trong tp trung phn ch yu ca cc cht dinh dng. Lng trng g c 13,6% m, 29,8% bo v 1,6% cht khong. Cht m trong lng trng c thnh phn cc acid amin tt nht, hon thin nht. Lng trng chim phn ln l nc, c 10,3% cht m, bo v cht khong rt thp. Cht m ca lng trng ch yu thuc loi n gin v nm trng thi ho tan, cht m ca lng trng ch yu l Albumin v cng c thnh phn cc axit amin tng i ton din. Cht m ca trng l ngun rt tt cc acid amin cn thit c nhiu vai tr quan trng trong c th, c bit cn thit cho s pht trin c v cn nng v chiu cao ca tr. Trng c ngun cht bo rt qu l Lecithin. Lecithin thng c t cc thc phm khc, n tham gia vo thnh phn cc t bo v dch th ca t chc c bit l t chc no. Nhiu nghin cu cho thy Lecithin c tc dng iu ho lng cholesterol, ngn nga tch lu cholesterol , thc y qu trnh phn tch v bi xut n ra khi c th. Trng cng cha lng cholesterol ng k (600mg cholesterol/100g trng g), nhng trng cng c tng quan thun li gia Lecithin v Cholesterol do vy Lecithin s pht huy vai tr iu ho cholesterol ngn nga qa trnh x va ng mch v o thi cholesterol ra khi c th. Trng cng l ngun vitamin v cht khong tt. Cc cht khong nh st, km, ng, mangan, it...tp trung hu ht trong lng . Lng c c cc vitamin tan trong nc (B1, B6) v vitamin tan trong du (vitamin A, D, K). Trong lng trng trng ch c mt t vitamin tan trong nc (B2, B6). C trong lng , lng trng c cht Biotin. Biotin l vitamin B8, tham gia vo chu trnh sn xut nng lng sn xut nng lng ca c th. Trong lng trng trng ti cht Biotin kt hp vi mt protein l Avidin lm mt hot tnh ca Biotin, to phc hp Biotin-Avidin rt bn vng v khng chu tc dng ca men tiu ho. Khi nu chn Avidin s c gii phng khi phc hp Biotin-Avidin. Khi n trng sng c biu hin ng c chnh l tnh trng thiu Biotin vi cc du hiu :chn n, nn ma, vim li, vim kt mc, vim quanh mng... Lng v lng trng trng c ng ho khc nhau. Lng do nh tng v phn tn u cc thnh phn dinh dng nn n sng hoc chn u d ng ho, hp thu. Cc phng php nu nng thng thng (tr qu k) khng lm gim gi tr dinh dng ca n. Lng trng trng kh tiu v ng ho km l do lng trng c men antitrypsin, c ch men tiu ho ca tu v rut, khi un nng 800C men ny s b ph hu. Trng l thc n quen thuc v giu dinh dng, cc cht dinh dng li t l cn i, do vy trng c th s dng cho c tr em v ngi ln. Vi tr nh di 5-6 thng mt tun ch nn n 3 ln, mi ln lng trng g di dng nu bt hay nu cho. Vi tr trn 7 thng mi ngy c th n 1 qu trng g hoc qu trng vt hoc 6 qu trng chim ct. Vi ngi ln mt tun c th n 3-4 ln trng. Vi ngi b cao huyt p hoc cholesterol mu cao vn c th n trng v qua nhng kt qu nghin cu ca cc chuyn gia dinh dng Hoa K khng

nh l n trng khng lm tng huyt p v cholesterol mu. Tuy nhin vi nhng ngi c huyt p cao v m mu cao ch nn n 2-3 ln trng trong mt tun.

Ngun protein cho ngi n chay


Protein l cn thit duy tr cuc sng, sa cha m t bo v tng cng ti sinh t bo, sn xut hc mn, en-zim v t bo mu. N l mt trong nhng cht c nhiu nht trong c th, ch sau c nc, tng cng vo khong 1/5 cn nng c th mt ngi. Thiu protein trong ch n c th khin mt mi, yu v d b cm, nhim trng Nhiu ngi cho rng ngun protein t thc vt l thp hn so vi ngun protein t ng vt. Tuy nhin song song vi vic cung cp protein cho c th, thc vt cn cung cp dinh dng vi lng, dinh dng thc vt, cht chng xi ha, vitamin, khong cht v x m bn khng tm thy trong tht. N cng c t fat bo ha hn, n thng r hn v khng d i. Nhiu ngi ch ly protein t ngun thc vt v t c yu cu hng ngy. Thm ch nu bn khng phi l ngi n chay, bn vn c th nhn c li ch protein t thc vt, cho nn nn ngh li trc khi bn b n ra khi a n ca bn. Ti nhn thy l u ph khng phi l mn n a thch cho mi ngi v vy ti c mt vi gi ba n ca bn ngon ming hn Tempeh (u tng ln men) Tempeh l loi u tng ln men bt ngun t Indonesia vo khong 2000 nm trc. N c lng protein (19 gam / 100gam), x, ion, kali, B12, canxi, isoflavones cao. C nhiu loi tempeh trn th trng, di dng nguyn cht hay vi ht lng thc, to bin, u ph, tho mc, gia v. V n l loi sn phm ln men, en-zim c ph v mt phn khin n cho d dng c tiu ha v chuyn ha cht hn. D dng nu, v khng gy kh chu d dy nh mt s loi ht u. u ph u ph c lm t sa u nnh, nc v nigari (mt loi cht lm ng) v c l l sn phm u nnh ph bin nht. u ph c bt u t Trung Quc vo khong nm 200B.C v vn c s dng cho ti ngy ny. Tt nht ch nn s dng loi u ph rn, p lu nht v c lng protein cao nht (16 gam) v c lng carb thp nht. Khi nu vi u ph, quan trng l cn thm mt vi loi rong/to bin. Trong u ph c cha goitrogen, n c th gy c ch tuyn gip. I t trong thc vt bin c th gim nh hng ny. Tuy nhin bn khng nn iu ny nh hng ti vic dng u ph v u ph c fat thp v n l ngun vitamin B, st, can xi v protein tt. Thc vt bin / To bin Rong/to bin ng ni ting v cc c tnh cha bnh. Chng c dng cht cao, nhiu vitamin v khong cht v calo thp. Bn c l khng quen n, nhng chng ng th, c th dng vi salad, xp v cc a n protein.

Rong bin arame l loi ging si ch en v c l n l loi ngon nht. N c nhiu can xi, st, i t v protein. Hng to: l loi to l ta vi dinh dng ging arame. Bn bn ra k, n s gim i c mt t v mnh ca n. To b cng thng c s dng nh mt loi thay th mui. N c lng i t v ka li cao hn cc loi to bin khc. Rong bin Kombu ging nh tht v c cha nhiu na-tri hn. Dng tt vi xp v c th c thm vo ht u. Rong bin nori l mt loi rong bin quen thuc s dng trong sushi. Nori c khong 50% protein v c cha nhiu vitamin A, can-xi v st. To lc xon c cha nhiu dinh dng hn tt c cc loi thc vt xanh v 60% c cha protein. N c hng v trung tnh v thng c bn di dng bt.

u h u h l mt loi sn phm u nnh, n c lm t h u nnh c v c nhiu loi, t mu nu en cho ti mu son hoc thm ch trng ty theo lng ht lng thc thm vo v tui. Chng u c hng v ring v vy nn th cc loi xem loi no bn a thch. Loi mu trng v vng thng nh v ngt hn cc loi mu en hn v c hng v m hn. u h c th s dng mt mnh di dng xp hoc mt phn ca mn n khc. Nuts (qu/ht v cng) Nuts rt giu dinh dng, cung cp protein v nhiu loi vitamin c bn, nh A v E, khong cht nh pht pho v ka li, essential fatty acid v cht x. V qu hch c fat cao nn khng nn n nhiu, ch dng n nh hay thm vo ba n chnh. Tuy nhin fat trong nuts l loi fat tt cho tim, v thng c bit n l gip trnh bnh tim, gim tng lng cholesterol v cholesterol xu trong khi gi mc cholesterol tt. Chng c th c n sng, khng nng khng b mui t c li ch dinh dng cao nht. Mt vi ngi gp vn v tiu ha nuts, nn nhng nc hoc nghin trc khi n. gim gim phytic acid v cht c ch en-zim bn trong.

Almond (qu hnh) c coi l vua ca cc loi nuts. Mt loi hi ngt v c cha nhiu canxi, kali, magi, pht pht v 21 gam protein. Cashews (ht iu) thng c trng n v Brazil. Chng c cha lng kali, ma-gi, vitamin A cao cng vi 18 gam protein. Chesnut (ht d) c lng fat thp, nhng ng thi cng c protein thp. Chng nhiu cht x, vi cht khong v vitamin B. Chng c kt cu ging thc vt hn l ht. Ht ph l loi ht c hng v nh, giu kali, sulfur v canxi. Ht ph c cha khong 15 gam protein. u phng, mc d v k thut th n l loi h u, chng thng c ngh n nh l mt loi nuts. u phng c cha protein cao (26 gam) nhng chng c lng fat cao hn tt c cc loi nuts. Do u phng thng b nhim bi nm mc, v vy bn nn mua loi u phng c cht lng cao. Qu thng: L loi qu ngt thng thy vng trung ng v mt ngun giu B1, pht pho, st v axit ni c ti nch. C ngun protein khong 24 gam. Qu thng d b i cho nn tt nht l nn gi n trong t lnh.

Ht h trn c cha khong 20 gam protein, chng c v ngt, ng v hi chua, v mt ngun rt tt cho cht st. Ht h o giu kali, ma-gi, vitamin A, v omega-3 essential fatty acids (5% ca tng lng du). Ht h o c 15 gam protein.

Seeds (ht loi nh) Nhng iu ni v nuts cng c p dng vi seeds, seeds nh hn nuts nhiu v do c th cng kh tiu ha n hn. t c li ch cao nht t seeds, nghin nh n ra trc khi s dng s tt hn.

Ht hng dng rt giu kali, n gip gim na-tri trong c th. Chng c cha nhiu ma-gi, pht-pht v canxi. Chng c cha 23 gam protein. Chng cng l mt ngun omega 6 essential fatty acid. Ht lanh c cha 1/3 du omega 3; phn cn li cha x v 19.5 gam protein. Ht lanh gip ch cho ni tng c th. Ht b ng l ngun vitamin A, canxi, st cao, bao gm 24 gam protein, B1, B2 v B3. Ht b ng bao gm c du omega 3 v 6. Ht vng l loi ht c ngun canxi cao nht; chng bao gm 18 gam protein v mt ngun vitamin B v khong cht rt tt.

y l mt vi cch thm dinh dng vo ba n ca bn n v: 1 chn c th cha khong 240ml nc L.S.A Mix

Mt chn ht lanh (flaxseed) chn ht hng dng (sunflower seed) chn qu hnh (almond) Nghin thnh bt v trn vi bt caf Bt ny nn c gi trong hp ng kn v t lnh

L.S.A mix (ht lanh, hng dng v qu hnh) l ngun tuyt vi cho essential fatty acids v cht x. N c th d dng thm vo yn mch, smoothies, sa chua hay bt c ci g m bn thch. Tahini Dressing

2 tha ln tng vng (h ht vng) 1 nhnh ti bm nh Nc vt ca mt na qu chanh Nc B tt c nhin liu vo my trn v thm nc

y l mt ngun protein tt cng nh ngun canxi d hp th Ht u / rau u

u l loi c trn tri t khong 5000 nm, chng kh r v cha nhiu protein hn thc vt khc. Tuy nhin, ch khong 70% protein t u c hp th vo c th, 30% s i ra khi c th do lng cht x trong . Thm vo , v chng c cha carb cao (ngoi tr u nnh), c l chun b chng vi ngun giu protein nh nuts, seed, bt protein (u nnh, whey) hoc trng. t fat v cht x, vitamins v khong cht cao. y l mt vi cng thc cho u. Hummus

1 chn u chickpeas/garbanzo beans 2-3 nhnh ti bm 1 tha ln Tahini (h ht vng) Nc chanh Trn ln vi gia v m bn thch (th l, rau mi, gia v cay) Du / nc B tt c cc nhin liu ny vo my x l thc n v trn u cho n khi thch hp.

Dahl (u lng)

Bt u bng vic nu vi hnh ti v gng trong mt cho chin vi du hoc nc. Sau khong 3-4 pht khi chng mm i, bn c th thm mt t rau (c rt, cn ty chng hn) c bm nh. Sau thm gia v nh th l, ht tiu, rau mi, v.v. Thm mt t nc v nu mt vi pht. Sau thm mt chn ht u lng nu v khong 2 chn nc, chn u, b vung ln v ninh khong 40 pht. Nu bn khng quan tm nhiu n vn carb bn c th thm khoai ty trong khi bn thm vo rau, hoc thm nm. Bn c thm mt mung bt whey ngay trc khi n tng lng protein. n vi bng u xanh v b di hp nc. Ci hay ca cng thc ny l bn c th s dng hu nh bt c th g bn c trong t lnh.

Cc loi u khc:

u en l loi u c trung, v en, hnh tri xoan. Chng c v ngt ca t v 9 gam protein. u l mt loi u mexico, c hnh qu thn. Chng c cha 9 gam protein, v mnh v mm u h lan l loi nh trng v hnh tri xoan. Chng c v nh, c cha khong 9 gam protein u im l loi u mu nu c trung hnh tri xoan c m mu be. u lng c cha khong 10 gam protein, thng c tm thy vng ty nam . u nnh c cha lng protein cao nht v t carb nht. u nnh rt a dng v c s dng lm nguyn liu cho nhiu sn phm nh tempeh, u ph, u h pha trn.

Vi nhng ngi n chay c th thm sn phm b sa trng vo thc n ca h th c th c thm v: Whey powder, trng, sa chua, b trong bi

Dinh dng Rau Cu Qua - 10 loai b dng nht


Th su, 07 Thng 5 2010 08:08

Rau c qu l ngun thc phm b dng cha nhiu vitamin, khong cht v cht x nn va c li cho sc khe, va gip phng chng bnh tt.Hy khm ph ngun dinh dng tuyt vi ca 10 loi rau c c xem l b dng nht trong th gii rau hin nay.

1. C rt Mt ly c rt ti cha n 34.317 IU vitamin A. Trong c rt cng rt giu beta carotene (hay cn gi tin vitamin A), gip bo v mt v ngn nga cc bnh v tim mch, ung th. Loi cy n c ny cn cha nhiu cht dinh dng v khong cht khc nh: vitamin B, C, K, cht x, kali, mangan, pht pho, magi, folate. 2. Khoai lang Khoai lang nng l c v cng di do ngun vitamin A, beta carotene v cc cht chng oxy ha. Ngoi ra, trong khoai lang cn cha vitamin B6, vitamin C, khong cht ng, st, mangan, kali, cht x. c bit khoai lang tm l loi khoai giu antoxian v cc hot cht chng oxy ha nht. 3. C chua C chua cn giu dng cht hn vi khong trn 20 loi vitamin v khong cht. Mt ly c chua chn c th cung cp cho bn s lng ln vitamin A, C v K. Bn cnh c chua cng cha kaki, mangan, crm, vitamin B1, B6, folate, ng, st v nhiu dng cht thit yu khc. c bit, hm lng lycopene cao trong c chua cn l cht dinh dng thc vt quan trng c kh nng chng oxy ha v chng ung th. 4. u nnh u nnh l mt trong nhng loi thc phm gip tng cng sc khe c gii nghin cu nh gi l tt nht trn th gii hin nay. Mt ly u nnh ( nu chn) c th cung cp cho c th bn rt nhiu dng cht cn thit nh: protein, mangan, tryptophan, v hn 10 loi cht dinh dng quan trng khc bao gm: axt bo Omega-3, cht x, kali Ch cn mt ly u nnh, bn b sung c hn 50% nhu cu protein cn thit cho mi ngy. 5. Mng ty Mng ty t xa xa c y hc c truyn cng nhn c tc dng phng cha c nhiu bnh nh: tim mch, cao huyt p, ung th, i tho ng, vim bng quang Chi mng ty mu xanh l ni tp trung nhiu cht dinh dng nht. Mt chn mng ty luc cng c th cung cp mt ngun tuyt vi vitamin A, C, K, folate. Mng ty cn cha hn 10 loi vitamin v khong cht, trong c vitamin B tng hp, kali, cht x 6. t chung t chung vi b ngoi bng p, mu sc sinh ng (xanh, , tm, vng) va dng n, va dng trang tr trong cc bn tic. t chung a sc mu v cng a dinh dng. Mt chn t chung ti, st mng c th cung cp cho bn khong 5.244 mg vitamin A (p ng hn 100% nhu cu cn thit hng ngy). y cng l mt ngun cung cp vitamin C, B6, cht x, mangan, folate cc k tt. 7. Rau chn vt Dinh dng trong rau bina phi ni l ng t ho vi c kho hn 35 loi vitamin v dng cht thit yu. Mt chn rau bina luc c th gip bn b sung c khong hn chc cht dinh dng. ng ngc nhin hn l n cn cung cp cho c th hm lng vitamin A gp 3 ln nhu cu cn thit hng ngy v hn 1.000% lng vitamin K khuyn co i hi cn b sung mi ngy v trong cha ti 1.023 mcg vitamin K. Ngoi ra nghin cu

cn tm thy trn loi rau xanh sm l ny cha nhiu flavonoid, mt hp cht c tc dng chng c t, chng oxy ha cao. 8. Ci bruxen Ci bruxen - mt loi bp ci nh rt giu vitamin E, canxi, ng. Cc nghin cu trc y cho thy rng ch n rau thuc h ci cao nh ci bruxen, sp l, bp ci, ci hoa c th lm gim nguy c mt s bnh ung th (ung th phi, rut kt, ung th v, ung th bung trng). Mt chn rau ci bruxen luc cng cung cp cho bn ngun vitamin C, K, B complex, cht x, kali v vitamin A, mt trong nhng cht chng oxy ha quan trng tm thy trong t nhin. 9. Sp l Thnh phn dinh dng trong sp l rt giu st, km, vitamin E v hn 20 loi cht thit yu khc. Sp l c th n sng, luc, hp, xo, tuy nhin vic hp, xo sp l n c khuyn dng nhiu hn v cch thc ch bin ny khng lm gim s hin din ca cc hp cht chng ung th cha trong loi rau ny.Mt chn sp l c th cung cp cho bn ngun dinh dng di do vitamin A, C, K, folate, cht x, 505 mg kali v 102 mg pht pho. 10. Ci xon Trong ci xon cng cha hm lng cao cc cht dinh dng v cht chng oxy ha. Mt chn rau ci xon nu chn, luc, ro nc, khng cho thm mui cha 1.062 mcg vitamin K v 9.620 IU vitamin A (p ng gp i nhu cu lng vitamin cn thit mi ngy). Ngoi ra, ci xon cn rt giu vitamin C, mangan, cht x, ng, canxi, kali, cc cht dinh dng t thc vt nh glucosinolate v flavonoid, lutein, zeanthin.

5 khong cht rt cn cho c th


27/9/2010 Khong cht l cc vi cht dinh dng m c th ch cn chng vi mt lng rt nh nhng nu thiu s gy nhiu tc hi i vi c th. Canxi, ng, crom, st, mangan l 5 khong cht rt d thiu ht v cn c b sung thng xuyn qua ch n ung hng ngy. 1. CHT VI (CALCIUM) Cng dng: Cht vi cn thit cho s pht trin ca xng v rng, mng (tay v chn), kim sot cholesterol trong mu, n nh thn kinh gip nhp tim bnh thng, phng nga chng cao huyt p v chng x cng ng mch. Khi c th thiu cht vi s d dn n chng long xng, ci xng, thn kinh cng thng, au nhc c bp, vp b hoc chut rt (chn, tay)... Thc n c cht vi: Cc thc phm ch bin t sa, rong bin (to), bng ci xanh hoc cc loi rau l xanh, tri cy h cam, qut, u h, phomai, sa chua. Ch : C ph v tr l hai yu t thc y qu trnh bi tit cht vi, v vy nhng ngi ung nhiu hn hai tch c ph hay bn tch tr mi ngy s b thiu ht cht vi. 2. CHT NG (COPPER) Cng dng: ng gip chuyn ha cht st trong c th, gp phn vo qu trnh to ra hng huyt cu (hermoglobin), l thnh phn cu to ca lng, tc, da. ng cn tham gia vo qu trnh to nng lng, tr gip cc men trong phn ng chuyn ha. ng cng gip c th sn xut ra collagen c vai tr quan trng cho vic duy tr s khe mnh cho da, xng, sn v m lin kt. ng c trong ht mm, u, tht g, gan, hi sn. Ch : C th tha ng s gy ng c, v vy khng nn b sung cht ng mt cch thng xuyn, tr khi c chn on chnh xc l thiu cht ng. Ngi cao tui n thc phm c nhiu cht ng s d b gim tr nh. 3. CHROME Cng dng: chrome c cc chuyn gia y t xp vo nhm nguyn t vi lng c vai tr quan trng trong vic chng li bnh i tho ng v tng cholesterol xu. Chrome can thip vo vic c th hp thu ng v phng nga chng gim ng huyt t ngt, bnh i tho ng v trng thi tin i tho ng. N kch thch hot ng insulin, gip cho glucose thm nhp vo t bo d tr hoc to nng lng. Chrome cn pht huy tc dng trong vic chuyn ha t bo thn kinh, gip s dng lipid to nng lng c d dng. Ngoi ra, chrome lm gim s gia tng cholesterol xu, phng nga bnh bo ph v bnh l tim mch, nht l x va ng mch.

Crome c trong: tht , gan b, gan g vt, ci x lch xoong, trng, men bia, tiu en, mm la mch, u nnh. Ch : Tng cholesterol xu v ri lon chuyn ha ng l nhng du hiu ht cht chrome. Nhng triu chng u tin l thm ngt qu mc, mt mi hoc kh tp trung; ngi bnh phi n rt nhiu ng mi cm thy khe. 4. CHT ST (IRON) Cng dng: Cht st gip mu v cc c vn chuyn xy cung cp cho cc t bo chuyn ha cht ng cn thit. St gip ci thin h min dch, rt tt cho s pht trin ca no v iu chnh nhit c th. Cht st c trong cc loi tht ng vt, trong cc loi rau xanh. Tuy nhin nu chng ta ung nhiu tr, c ph, ru vang ... s lm gim s hp thu cht st. Thiu st lm cho c th gim sc chu ng, h thng min dch km, kh iu ha thn nhit. Nu thiu cht st, s to nn chng thiu mu thiu st (iron defi ceency anemia), thn kinh qu min, chng mt, tim p nhanh hoc hi hp, vim hng, suyn, cm gic d thng, mt mi, bing n. Ph n c thai v trong sut thi gian hnh kinh cn b sung nhiu cht st. tr em, vic thiu st s dn n kh nng nhn thc cng nh ng x gim st. 5. MN: MANGANESE Cng dng: Manganese tn ti trong mu v c tht, xng, l cht b sung cho enzyme, l cht quan trng trong s sn xut hormone tuyn trng gip. Manganese c vai tr nh mt tc nhn chng stress quan trng v cn l tc nhn bo v tim mch. Manganese cng phng nga s gia tng cht vi trong t bo, duy tr tim v b phn khc c hot ng bnh thng, ha hon s au nhc c tht, to s co cng u n, n nh thn kinh v tm trng. Manganese c trong u nnh, c, cc loi ht c du, tri cy kh, rau xanh. Lu : Ung ru c th lm mt nhiu cht manganese, dn n s bnh trng ca huyt qun, s dn mu, hi hp, vp b. Manganese qu nhiu cng dn n chng chn n v ci xng.

Nc v c th con ngi

24/04/2010

nhit trung bnh, c th ngi c th xut n 1,5-2,5 lit/nc mi ngy, qua nhiu c ch (ra m hi, h hp v tit niu). Nu khng c nhp y nc hoc lun xut nc qu nhiu, c th s b thiu nc ri mt nc. Tnh trng mt nc kt hp vi hin tng mt thm nhng cht ha tan trong dch c th nh clorua natri (mui) v cc loi cht khong b tiu hao c th xy ra do o thi nc qua nhiu con ng khc nhau nh: - Qua da: khi nhit c th tng cao (st nng), ra m hi qu nhiu khi sng trong mi trng nng m, b bng da trn din rng (gy r nc v bay hi). Trong iu kin thi tit bnh thng, da gip o thi khong 100-350 ml nc/ngy nhng khi thi tit nng bc, lng m hi c th ln ti 3 lt/gi, v vy nhiu nh Y hc coi da nh mt qu thn th ba. - Qua ng tiu ha: khi n i, tiu chy (gy mt nc vo trong, ngha l gy ng nc phc mc hoc ng tiu ha). - Qua ng tit niu: khi dng cc thuc li niu, c bnh thn, bnh tiu ng hoc tiu nht. Cng nn lu l lc bnh thng, khi lng nc tiu c o thi l 0.5-2 lt/24 gi nhng lun c thay i ty thuc vo nhiu yu t (tui tc, lng nc ung vo, ch lm vic, thi tit, mi trng) - Qua phi: Khi tng nhp h hp (gng sc, suy tim, suy h hp). C th ngi s c nhng du hiu, triu chng g khi thiu nc v mt nc? Trc ht l kht ri kh ming, kh mi li, kh da (da mt tnh chun dn v gi nguyn np gp khi vo bp da). Lu di hn s xut hin du hiu i t, nc tiu t, gim huyt p, mch nhanh. Tnh trng mt nc c th gy nhc u, co rt c, ri lon thc lm c th mt cm gic kht nc v ngi bnh khng cn mun ung nc na. Bn cnh , nc l dung mi cn thit vn chuyn cht dinh dng i khp c th, gp phn vo qu trnh trao i cht v ti to t bo trong c th do nc cung cp cc khong cht v vi cht ti t bo. Do nu ch cung cp nc tinh khit cho c th th khng th c th pht trin khe mnh va tinh thn khng tnh to c. Vy mun trnh tnh trng thiu nc v mt nc, bn cn ch nhng g? Tht gin n: cn Nhp nc vo c th. Lc bnh thng bt buc tr nh v t bn thn ngi cao tui Nhp nc, ngha l ung u n, thng xuyn, mi ln cht t nc. Khng bao gi t nh hoc ni rng: mnh khng kht nc. Lc bnh thng, nn ung khong 1.5 lt /ngy. Khi b sung nc khong cho c th, c th s hp thu thm cc khong cht v vi cht cho cc t bo. Khi c bnh: cn ung na lt nc khong sau mi 2 gi. C th vic tm kim v chia s ngun nc l mt trong nhng lnh vc m con ngi cha h t c tin b no ng k trong thi gian qua. Theo nghin cu ca C quan pht trin quc t Canada, n nm 2050 gn 2/3 nhn loi s phi i mt vi vn thiu nc dng. Lin Hip Quc thng k c trn 300 cuc xung t a l - chnh tr c lin quan n tranh chp ngun nc. Gn y nht, thng 8 nm 2002, Th Nh K tha thun bn cho Israen 50 triu mt khi nc mi nm trong vng 20 nm. iu ny cng chng t gi tr ca nc trong cuc sng ca con ngi n mc nhiu nh khoa hc t tn cho Nc l Vng Xanh ca hnh tinh. Cht Vng Xanh ny tht cn thit cho c th bn v cho s sng ca con ngi.

Ung nc khng n gin

21/09/2009

Ung vo bt c lc no, ung khng h suy ngh, ung bt c ci g c th ung c... ch c th chng minh c rng bn ang ung nc, nhng cha chc l bit ung ng cch. By gi th xem bn ung nc ng cch cha nh? 1. Nc tinh khit - khng nn ung lu di: Nhiu ngi cho rng nc tinh khit ung cng nhiu th cng tt, nhng thc t th khng hn nh vy. Cc nh dinh dng cho bit, nc tinh khit qua cng on x l, nn trong lc dit cc vi khun c hi, hoc tp cht th cng thanh ty mt nhng nguyn t vi lng c ch cho c th con ngi. Thng xuyn ung nc tinh khit s lm cho c th gim sc khng; ng thi do cht lng trong c th t kim, m nc tinh khit li mang tnh acid cao, nu ung nc c tnh acid lu di s khng c li cho sc kho. Ngoi ra, ung nc tinh khit lu di s cn lm mt canxi. i vi ngi gi, nht l nhng ngi mc bnh tim mch, i ng, tr em v ph n mang thai khng nn ung nc tinh khit ko di. Cc nh dinh dng cho bit, ung nc tinh khit lu di s lm cho cc cht dinh dng v trao i cht ca c th b mt cn bng. 2. Cc thnh phn khong cht trong nc khong phi cn bng: Do nc khong c cha nhiu cht khong cn thit cho c th nn c nhiu ngi thch ung. Nc khong cn cha mc khong cht cn bng, ph hp, nhng hm lng khong cht cao th khng c th ni rng l nc tt. Hm lng khong cht vt qu mc cho php th s nh hng ti sc khe ca c th. Chng hn, hm lng i t trong nc khong t 0,02 n 0,05mg/lt th c ch cho sc khe, nhng nu ln hn mc ny th c th s b trng c i t. 3. Ung nc ngt thay nc lc, thc ra l b tin mua bnh vo ngi: Do nh hng ca vn ha m thc nc ngoi nn th h tr ngy nay rt thch ung nc ngt (c ca, nc p tri cy) thay cho nc lc. Hng ngy ngi bnh thng phi ung khong 2 lt nc, trong c n 1,5 lt l nc lc. Nhng nhiu ngi cho rng ung sa b, nc p tri cy ng hp, tr lipton... l c ri. Thc ra l u l nc ung ng hp, khng th thay th c nc lc, khi ung vo s lm cho hm lng ng tng cao, lm mt i thnh phn nc trong c th. Ch c ung nc mi b sung c lng nc mt i ca c th. Ngoi ra cng cn phi bit l, nc ngt cn cha sc t, hng v, cht ph gia nn khng tt cho sc khe. Ung nc ngt thay th cho nc lc khng nhng khng b sung c nc cho c th m cn khin bn thy chn n, nh hng n s hp th v tiu ha ca c th. Thng xuyn ung loi nc c tnh acid cacbonic c cha c ph in s lm d tha nhit lng, mu trong m nhiu ln, tim mch phi hot ng qu sc; cn i vi tr em th s lm hng lp men rng, gy su rng. 4. Thng xuyn ung nc t kim l cch chm sc sc khe v sc p tt nht. Nu hp th qu nhiu cht c tnh acid th s lm cho cn bng acid kim trong c th b ph hng, cht lng trong c th s gia tng acid ha, khin cho c th gi nhanh, hay b bnh. Tuy mi ngi ai cng bit n nhiu thc phm c tnh kim nh tri cy, hoa qu, go... nhng li qun rng ung nc cng nh hng ti tnh acid kim ca c th. Vi ph n, nu thng xuyn ung nc c tnh t kim khng ch gi c cn bng acid kim m cn lm long i cc cht c tnh acid trong c th, b sung nc cho t bo, khin da d hng ho, mn mng. Nc c t kim l nc c kh nng o thi cht c tt, thm ch l cn tt nh l tri cy, rau qu. Do , khi chn nc ung bn nn chn loi nc c t kim.

Ung nc gip tr 7 loi bnh

11/08/2009

Thng qua qu trnh trao i cht ca mt m, sng sm ung mt cc nc trng c th khin d dy c thng nhun, gia tng tc trao i cht, khin cht cn b trong c th c thi ra ngoi mt cch thun li hn. 1. Ngi b cm cn ung nhiu nc hn so vi bnh thng. Khi cm km theo st cao, ra nhiu m hi, th gp, trao i cht din ra nhanh, khi cn phi b sung thm lng nc ln. Ung nhiu nc khng ch thc y vic tot m hi v i tiu cn c li cho vic iu tit nhit c th, tng sc khng ca c th. 2. Khi b to bn thng c cm gic kht nc. Trung y cho rng c rt nhiu nguyn nhn dn n hin tng to bn, trong c mt loi l "tn to trng kh" dn n. Loi to bn ny l do trong c th thiu m hi dn n, nu ung nhiu nc s c tc dng y nhanh qu trnh b sung nc, t kch thch nhu ng rut, thc y bi tit. 3. Khi st cn ung nc nhiu ln. C nhng ngi b ra m hi tay, m hi chn l biu hin m h, nng trong, thng ha. Loi bnh ny d dn n mt m hi trong c th, v vy tng cng ung nc c tc dng hu hiu gim cm gic kh chu. 4. Ngi b cm ming nn trn tho cn ung nc pha cht mui long. Mi ngi thng v ung nc khng ng cch hoc ung nc khng v sinh m dn n hin tng ny, trnh tnh trng c th mt nhiu nc do va nn va i ngoi, c th ung cht nc mui long b sung th lc, gim trng thi h nhc ca c th. 5. Ngi gi trc khi i ng ung cht nc. Ngi gi c bit l ngi tun hon mu khng tt, trc khi i ng c th ung lng nc nh, gim s ng dnh ca mch mu, t gim thp hin tng tc mch mu no. Nhng ch l khng nn ung qu nhiu, v ngi gi c thi quen tnh dy v m, v vy nu ung nc s lm gic ng b ngt qung, i khi cn dn n mt ng v i tiu qu nhiu. 6. Sau thi gian vn ng ngn, nn ung lng nc nh. Sau vn ng mnh, khng c ung qu nhiu nc. Cch ung mt hi cho kht ht c cc nc to lc va vn ng mnh xong s gia tng gnh nng cho tim.

14 l do bn ung nhiu nc

07/08/2009

Mt ngi nng 68 kg c n 40 lt nc trong ngi. 23-26% nc nm trong cc t bo, 7,5% trong khong khng gian gia cc t bo v 4 lt nc trong mu.Th tch nc ny l khng i. Lng thc do n khng m v theo tnh ton trung bnh mi ngy chng ta phi b sung 2 lt nc b vo lng nc mt i do b thi ra ngoi qua nc tiu, m hi (ngay c di 0 , chng ta vn ra m hi), phn v hi th. Nc chng bao gi : bn s phi to cho c th kh nng loi tr nc bng cch ung khong 7,5 lt nc trong 24 gi. C 14 l do v sao bn phi ung nc hng ngy: 1. S thiu nc nh hng n chc nng hot ng ca cc c th: c bit qu trnh tiu ho, bi tit. Thn nhit s khng duy tr c thng xuyn nu nc trong c th di mc bnh thng. Cn bng nc lin quan n mc in ly ca cc dch th (t l cc mui khong trong mu chng hn). Hm lng natri trong mu ni cho ta bit mc nc trong c th thiu hay . Khi c qu nhiu natri trong mu, c th s gi li nc pha long lng natri d tha khin lng nc tiu thi ra loi b cht c th khng cn thit na s t i. 2. Kht: L cm gic xut hin trn nhn ca no b v d dng b che giu, bi vy c th d thiu nc cng khng lm ta thy kht ngay. C khi thiu nc m vn khng kht. Khi bn kht, c ngha l thiu nc trm trng. 3. n king: n king l n t nn cng a t nc vo c th. Bn phi b lng nc y bng cch ung thm mt lng nc tng ng. 4. Thn nhit: Ma h nng nc, c th t iu chnh thn nhit bng cch ra m hi. Cho nn vo ma h phi ung nhiu nc hn. Khi tp th thao hoc lao ng nng, thn nhit cng tng, m hi ra nhiu cng phi ung nhiu nc hn. 5.Thn: Thng xuyn ung thiu nc s gy si thn v c th gy nhim trng ng tit niu. Cng ung nhiu nc thn cng hot ng tt. 6. Da: Thiu nc lm da b lo ho. nc, da mn mng, khng b nhn nheo. Nc lm da bng by v gp phn loi cht c ra khi c th (qua da). 7. Cc cht c: Nc xc tin cc phn ng chuyn ho. Cc mn n king thng giu protid cng cn phi ung nhiu nc, v cc hp cht chuyn ho ca m c th l cht c i vi c th v d b cc vi sinh vt loi tr trong iu kin c nhiu nc (v thn v cc tuyn m hi hot ng tch cc hn) 8. S tng bi niu (Diuresis): Nc ung y nhanh vic loi tr cc cht lng v cc thuc ung vo ra khi c th. 9. Vi ngi gi: Ngi cao tui cm gic kht km nhy cm, c bit khi h b lng tr v c thi quen hay i gii. Thn ca h mt nhiu nc hn nn khi chm sc ngi gi cn quan tm n iu ny v duy tr c 2 ting cho h ung nc mt ln. 10. Gim cn: Nc khng cha calo. Hy ung nc trc khi n, iu lm gim cm gic d dy mnh ang trng rng, tc cm gic i. ng ung nc sau khi n. N s pha long nhng thc n tiu ho trong d dy, khin cc cht b thm qua nim mc rut nhanh hn v cm gic i s quay tr li sm hn. S n nhiu hn v...bo. 11. Khi nn ma: Chc bn khng nhn thy nn ma lm mt mt lng ln nc v cc cht in ly. B tiu chy v st cao (ra m hi nhiu) cng mt i mt lng ln natri v kali,rt quan trng trong s cn bng cht in ly. Khi b nn ma v tiu chy c th mt i n 4 lt nc nn nht thit phi b sung lng mui mt i. Cn ung dung dch ng trng hoc dung dch kim. 12. Ngi b tiu ng: Triu chng duy nht ca ngi b tiu ng l i gi to v i gii nhiu. Bnh c th pht ra t t hoc t bin bt c tui no v kt qu l thiu homon khng bi niu (antidiuretic hormone), ngn cn sn xut nc tiu qu nhiu. Mt ngi c th ung mt lng rt ln (t 4 n 30 lt) nc b vo lng nc gii mt i. 13. C ph v tr: C ph v tr l nhng cht li tiu nh, thc y s tit nc tiu, nhng ng thi, ly i mt canxi v cc cht in ly (cng vi nc tiu). C ph cn lm tng s mt nc qua phn v n tc ng nh mt cht nhun trng.

14. Bia ru: Bn mun gii kht (b sung nc bng bia). Khng c u. Lm nh vy ch mt nc nhiu hn m thi. Bia khng ch l cht li tiu. Sau khi ung 1 cc bia, phi ung b ba cc nc mi nc cho c th v tc ng lm li tiu cn li ca bia. Ru cn t hi nhiu hn na.

L do nn ung nc vo bui sng

07/08/2009

Mt ly nc vo bui sng gip tinh thn bn sng khoi, rt tt cho sc khe. Nhng nn ung nc g? Ung nh th no th c li cho c th? Di y l nhng gi cho bn. 1. Ung nc g? Cc nh khoa hc khuyn nn ung mt ly nc khong vo bui sng. V nc khong l ngun nc cha qua x l, ch qua qu trnh lc loi b tp cht v mt s khong cht khng c li cho sc khe, c ly t cc mch ngm trong t nhin nn rt tt cho sc khe. Ngoi ra, canxi v magie trong nc khong cn gip c th ngn nga cc bnh v tim mch. Nhiu ngi cho rng, ung nc mui pha long vo bui sng l liu thuc hu hiu gip c th trnh c cm gic mt mi trong c ngy. Thc ra y l cch suy ngh khng ng. V theo cc nghin cu khoa hc, bui m khi ng, cc hot ng ca c th nh h hp, trao i cht, m hi vv vn din ra bnh thng, thm ch cn din ra vi mc rt mnh m. V th, sng sm khi tnh dy, c th b mt kh nhiu nc, nn cn c b sung nc ngay. Nc mui khng nhng khng gip b sung nc, m cn khin c th cng cm thy kht hn. Thm vo , bui sng l thi im huyt p cao nht trong ngy, nn ung nc mui vo bui sng c th khin huyt p tng cao qu mc, rt nguy him cho c th. Cc loi nc p hoa qu, nc c ga, c ph u khng nn ung vo bui sng. V cc loi nc ny u c cha cc cht khin cho qu trnh o thi canxi trong mu din ra nhanh hn. Thng xuyn ung cc loi nc k trn vo bui sng c th l mt trong nhng nguyn nhn khin bn b thiu canxi. 2. Nhit nc nh th no? Nhiu ngi c thi quen ung nc lnh vo bui sng tinh thn h c sng khoi hn. Nhng bn c bit, sau mt m d dy ca chng ta tr thnh chic thng rng. Nu ung nc qu nng hoc qu lnh u c th nh hng xu n thnh d dy, tng nguy c lot thnh d dy. V vy, ung mt ly nc khong m, vi nhit trong khong 20 - 25oC khng ch thc y qu trnh tun hon mu, v cn c th gip c th nng cao sc khng. Cc nghin cu ch ra rng, nhng ngi thng xuyn ung nc m vo bui sng c kh nng lm vic, tp trung cng nh h min dch tt hn so vi ngi bnh thng. 3. Ung bao nhiu? Bao nhiu l cho mt ly nc vo bui sng? Nu nh mi ngy bn cn ung t 7 - 8 cc nc (tng ng 2 lt nc/1 ngy), th mi bui sng, bn nn b sung 300 ml nc gip c th duy tr sc khe trong mt ngy. Lng nc ny c th tng hoc gim, ty theo khi lng vn ng ca c th v nhit thi tit. 4. Ung nh th no? Tt nht l nn ung nc khi trng bng cha c g. V ung nc sau khi n khng th gip bn tng kh nng tun hon mu. Khi ung nc cng nn ung thnh tng ngm nh v khng nn ung qu nhanh. Vic ung nc qu nhanh s khin c th kh hp th v d khin bn b sc nc.

You might also like