\n N\u1ed8I DUNG\n <\/div>\n

1. Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a h\u1ea1t chia<\/a><\/li>\n
2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ea1t chia<\/a><\/li>\n
3. Ai n\u00ean th\u1eadn tr\u1ecdng khi d\u00f9ng h\u1ea1t chia?<\/a><\/li>\n<\/ul>\n<\/div>\n
H\u1ea1t chia<\/a> tuy nh\u1ecf b\u00e9 nh\u01b0ng cung c\u1ea5p nhi\u1ec1u dinh d\u01b0\u1ee1ng nh\u01b0 ch\u1ea5t x\u01a1, acid b\u00e9o omega-3, protein, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m cholesterol, huy\u1ebft \u00e1p v\u00e0 nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe kh\u00e1c.<\/p>\n
1. Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a h\u1ea1t chia<\/h2>\n
M\u1ed9t kh\u1ea9u ph\u1ea7n h\u1ea1t chia 1 ounce (kho\u1ea3ng 28 gram) ho\u1eb7c kho\u1ea3ng hai mu\u1ed7ng canh cung c\u1ea5p:<\/p>\n
- Kali: 115 mg<\/li>\n<\/ul>\n
  2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ea1t chia<\/strong><\/h2>\n2.1. H\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft<\/em><\/h3>\n
  C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y h\u1ea1t chia c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u sau b\u1eefa \u0103n, gi\u1ea3m c\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n c\u00e1c ch\u1ec9 s\u1ed1 s\u1ee9c kh\u1ecfe tim m\u1ea1ch \u1edf ng\u01b0\u1eddi m\u1eafc b\u1ec7nh \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng type 2. <\/p>\n
  M\u1eb7c d\u00f9 c\u1ea7n th\u00eam nghi\u00ean c\u1ee9u nh\u01b0ng vi\u1ec7c \u0103n h\u1ea1t chia<\/a> th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft trung b\u00ecnh trong v\u00e0i th\u00e1ng, gi\u1ea3m huy\u1ebft \u00e1p, gi\u1ea3m c\u00e1c ch\u1ec9 s\u1ed1 vi\u00eam nh\u01b0 protein ph\u1ea3n \u1ee9ng C (CRP – ch\u1ec9 s\u1ed1 \u0111\u00e1nh gi\u00e1 t\u00ecnh tr\u1ea1ng vi\u00eam to\u00e0n th\u00e2n trong c\u01a1 th\u1ec3), protein \u0111\u00f4ng m\u00e1u,…<\/p>\n
  \n
  \n $\"6$ \n <\/div>
  \n
  H\u1ea1t chia mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe.<\/p>\n<\/figcaption><\/figure>\n
  2.2. H\u1ea1t chia c\u00f3 li\u00ean quan \u0111\u1ebfn h\u1ea1 huy\u1ebft \u00e1p<\/em><\/h3>\n
  M\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c u\u1ed1ng 35 g b\u1ed9t h\u1ea1t chia m\u1ed7i ng\u00e0y trong 12 tu\u1ea7n gi\u00fap gi\u1ea3m huy\u1ebft \u00e1p, b\u1ea5t k\u1ec3 ng\u01b0\u1eddi tham gia c\u00f3 d\u00f9ng thu\u1ed1c huy\u1ebft \u00e1p hay kh\u00f4ng. M\u1eb7c d\u00f9 k\u1ebft qu\u1ea3 \u0111\u1ea7y h\u1ee9a h\u1eb9n nh\u01b0ng c\u1ea7n th\u00eam b\u1eb1ng ch\u1ee9ng.<\/p>\n
  2.3. C\u1ea3i thi\u1ec7n b\u1ec7nh gan nhi\u1ec5m m\u1ee1 li\u00ean quan \u0111\u1ebfn r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a<\/em><\/h3>\nB\u1ec7nh gan nhi\u1ec5m m\u1ee1 li\u00ean quan \u0111\u1ebfn r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a (MASLD) tr\u01b0\u1edbc \u0111\u00e2y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 b\u1ec7nh gan nhi\u1ec5m m\u1ee1 kh\u00f4ng do r\u01b0\u1ee3u<\/a> (NAFLD). MASLD l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng gan nhi\u1ec5m m\u1ee1 kh\u00f4ng ph\u1ea3i do s\u1eed d\u1ee5ng r\u01b0\u1ee3u.<\/p>\n
  Trong m\u1ed9t nghi\u00ean c\u1ee9u, nh\u1eefng ng\u01b0\u1eddi tham gia \u0111\u00e3 b\u1ed5 sung 25 g h\u1ea1t chia xay v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a h\u1ecd trong 8 tu\u1ea7n. H\u01a1n m\u1ed9t n\u1eeda s\u1ed1 ng\u01b0\u1eddi tham gia \u0111\u00e3 nh\u1eadn th\u1ea5y s\u1ef1 c\u1ea3i thi\u1ec7n c\u00e1c tri\u1ec7u ch\u1ee9ng MASLD c\u1ee7a h\u1ecd.<\/p>\n
  2.4. Gi\u1ea3m cholesterol<\/em><\/h3>\n
  Trong c\u00f9ng nghi\u00ean c\u1ee9u \u0111\u00f3, nh\u1eefng ng\u01b0\u1eddi tham gia m\u1eafc MASLD \u0111\u00e3 b\u1ed5 sung 25 g h\u1ea1t chia xay v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a h\u1ecd trong t\u00e1m tu\u1ea7n v\u00e0 gi\u1ea3m \u0111\u01b0\u1ee3c t\u1ed5ng l\u01b0\u1ee3ng cholesterol.<\/p>\n
  2.5. Cung c\u1ea5p c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu<\/em><\/h3>\n
  H\u1ea1t chia th\u01b0\u1eddng \u0111\u01b0\u1ee3c coi l\u00e0 “si\u00eau th\u1ef1c ph\u1ea9m” v\u00ec gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng cao. C\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng ch\u00ednh trong h\u1ea1t chia bao g\u1ed3m:<\/p>\n
  \n
  Ch\u1ea5t b\u00e9o:<\/em> H\u1ea1t chia ch\u1ee9a ch\u1ea5t b\u00e9o t\u1ed1t cho s\u1ee9c kh\u1ecfe. Ch\u00fang c\u0169ng ch\u1ee9a c\u00e1c acid b\u00e9o omega-3 c\u00f3 l\u1ee3i cho tim m\u1ea1ch, \u0111\u1eb7c bi\u1ec7t l\u00e0 acid alpha-linolenic (ALA), m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng th\u1ec3 t\u1ef1 s\u1ea3n sinh ra. ALA h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe tim m\u1ea1ch, ch\u1ee9c n\u0103ng n\u00e3o v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/li>\n
  Ch\u1ea5t x\u01a1:<\/em> M\u1ed9t kh\u1ea9u ph\u1ea7n h\u1ea1t chia ch\u1ee9a g\u1ea7n 10 g ch\u1ea5t x\u01a1. Ch\u1ea5t x\u01a1 c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a b\u1eb1ng c\u00e1ch l\u00e0m t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng v\u00e0 l\u00e0m m\u1ec1m ph\u00e2n, gi\u1ea3m t\u00e1o b\u00f3n. Ch\u1ec9 c\u1ea7n d\u00f9ng h\u1ea1t chia v\u1edbi \u0111\u1ee7 n\u01b0\u1edbc.<\/li>\n
  Protein:<\/em> Protein trong h\u1ea1t chia cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 gi\u00fap x\u00e2y d\u1ef1ng c\u0169ng nh\u01b0 duy tr\u00ec c\u01a1 b\u1eafp. V\u00ec h\u1ea1t chia ch\u1ee9a c\u1ea3 9 acid amin thi\u1ebft y\u1ebfu, ch\u00fang l\u00e0 m\u1ed9t lo\u1ea1i protein ho\u00e0n ch\u1ec9nh.<\/li>\n
  Vi ch\u1ea5t dinh d\u01b0\u1ee1ng:<\/em> H\u1ea1t chia ch\u1ee9a c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 l\u1ee3i nh\u01b0 vitamin nh\u00f3m B, vitamin tan trong ch\u1ea5t b\u00e9o (A v\u00e0 E) v\u00e0 nhi\u1ec1u kho\u00e1ng ch\u1ea5t c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe.<\/li>\n<\/ul>\n
  2.6. Gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh<\/em><\/h3>\n
  C\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a \u0111\u01b0\u1ee3c cho l\u00e0 c\u00f3 t\u00e1c d\u1ee5ng b\u1ea3o v\u1ec7 ch\u1ed1ng l\u1ea1i t\u1ed5n th\u01b0\u01a1ng oxy h\u00f3a do ti\u1ebfp x\u00fac v\u1edbi c\u00e1c g\u1ed1c t\u1ef1 do. H\u1ea1t chia ch\u1ee9a c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a nh\u01b0 acid chlorogenic, acid caffeic, myricetin, quercetin, kaempferol,… \u0111\u01b0\u1ee3c cho l\u00e0 gi\u00fap b\u1ea3o v\u1ec7 ch\u1ed1ng l\u1ea1i b\u1ec7nh tim, ung th\u01b0 v\u00e0 t\u1ed5n th\u01b0\u01a1ng gan. Ch\u00fang c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea3o v\u1ec7 ch\u1ed1ng l\u1ea1i m\u1ed9t s\u1ed1 d\u1ea5u hi\u1ec7u l\u00e3o h\u00f3a.<\/p>\n
  3. Ai n\u00ean th\u1eadn tr\u1ecdng khi d\u00f9ng h\u1ea1t chia?<\/strong><\/h2>\n
  Vi\u1ec7c b\u1ed5 sung qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y h\u01a1i, chu\u1ed9t r\u00fat v\u00e0 ch\u01b0\u1edbng b\u1ee5ng. C\u00e1c chuy\u00ean gia khuy\u00ean n\u00ean t\u0103ng d\u1ea7n l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 trong ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u00e0 tr\u00e1nh c\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0 h\u1ea5p th\u1ee5 kho\u00e1ng ch\u1ea5t k\u00e9m, \u0111\u1eb7c bi\u1ec7t l\u00e0 canxi.<\/p>\n
  V\u00ec h\u1ea1t chia c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m huy\u1ebft \u00e1p, ch\u00fang c\u0169ng c\u00f3 th\u1ec3 t\u01b0\u01a1ng t\u00e1c v\u1edbi thu\u1ed1c \u0111i\u1ec1u tr\u1ecb, khi\u1ebfn huy\u1ebft \u00e1p gi\u1ea3m qu\u00e1 m\u1ee9c. H\u1ea1t chia c\u00f3 th\u1ec3 gi\u00fap h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft. Tuy nhi\u00ean, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y t\u00e1c d\u1ee5ng c\u1ed9ng h\u01b0\u1edfng v\u1edbi c\u00e1c lo\u1ea1i thu\u1ed1c \u0111i\u1ec1u tr\u1ecb \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng kh\u00e1c nh\u01b0 insulin v\u00e0 l\u00e0m gi\u1ea3m \u0111\u01b0\u1eddng huy\u1ebft qu\u00e1 m\u1ee9c.<\/p>\n
  H\u1ea1t chia nh\u00ecn chung an to\u00e0n cho h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi. Tuy nhi\u00ean, kh\u00f4ng n\u00ean d\u00f9ng h\u1ea1t chia n\u1ebfu m\u1eafc m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd nh\u01b0 r\u1ed1i lo\u1ea1n \u0111\u00f4ng m\u00e1u, c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 th\u1eadn \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ea9n \u0111o\u00e1n ho\u1eb7c ch\u1ee9ng kh\u00f3 nu\u1ed1t… Do \u0111\u00f3, \u0111\u1ec3 an to\u00e0n cho s\u1ee9c kh\u1ecfe, nh\u1eefng ng\u01b0\u1eddi c\u00f3 t\u00ecnh tr\u1ea1ng b\u1ec7nh l\u00fd n\u00ean h\u1ecfi \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 n\u1ebfu c\u00f3 \u00fd \u0111\u1ecbnh s\u1eed d\u1ee5ng h\u1ea1t chia.<\/p>\n
  \n
  \n
  Theo PGS.TS.BS Nguy\u1ec5n Th\u1ecb L\u00e2m – nguy\u00ean Ph\u00f3 Vi\u1ec7n tr\u01b0\u1edfng Vi\u1ec7n Dinh d\u01b0\u1ee1ng Qu\u1ed1c gia, h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao v\u00e0 acid phytic trong h\u1ea1t chia c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 c\u00e1c kho\u00e1ng ch\u1ea5t thi\u1ebft y\u1ebfu kh\u00e1c trong \u0111\u01b0\u1eddng ru\u1ed9t nh\u01b0 canxi, s\u1eaft v\u00e0 k\u1ebdm. V\u00ec v\u1eady, n\u00ean s\u1eed d\u1ee5ng h\u1ea1t chia c\u00e1ch xa th\u1eddi \u0111i\u1ec3m d\u00f9ng c\u00e1c th\u1ef1c ph\u1ea9m b\u1ed5 sung kho\u00e1ng ch\u1ea5t ho\u1eb7c thu\u1ed1c ch\u1ee9a kho\u00e1ng ch\u1ea5t.<\/p>\n<\/p><\/div>\n<\/div>\n
  \n $\"C\u00e1ch$ <\/a>C\u00e1ch u\u1ed1ng h\u1ea1t chia c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe<\/a><\/p>\n
  SK\u0110S – H\u1ea1t chia r\u1ea5t nh\u1ecf nh\u01b0ng ch\u1ee9a nhi\u1ec1u dinh d\u01b0\u1ee1ng v\u00e0 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng bi\u1ebft c\u00e1ch s\u1eed d\u1ee5ng h\u1ea1t chia \u0111\u1ec3 mang l\u1ea1i nh\u1eefng gi\u00e1 tr\u1ecb v\u01b0\u1ee3t tr\u1ed9i.<\/p>\n<\/div>\n
  <\/p>\n","protected":false},"excerpt":{"rendered":"
  N\u1ed8I DUNG 1. Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a h\u1ea1t chia 2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ea1t chia 3. Ai n\u00ean th\u1eadn tr\u1ecdng khi d\u00f9ng h\u1ea1t chia? H\u1ea1t chia tuy nh\u1ecf b\u00e9 nh\u01b0ng cung c\u1ea5p nhi\u1ec1u dinh d\u01b0\u1ee1ng nh\u01b0 ch\u1ea5t x\u01a1, acid b\u00e9o omega-3, protein, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, c\u00f3 th\u1ec3 gi\u00fap […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1426","post","type-post","status-publish","format-standard","hentry","category-thuoc-dinh-duong"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1426","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1426"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1426\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1426"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1426"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1426"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}