\n N\u1ed9i dung\n <\/div>\n

1. Protein \u2013 ch\u1ea5t dinh d\u01b0\u1ee1ng l\u00e0m nhi\u00ean li\u1ec7u cho c\u01a1 b\u1eafp<\/a><\/li>\n
2. Vitamin D \u2013 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/a><\/li>\n
4. Magi\u00ea \u2013 h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n c\u01a1 b\u1eafp<\/a><\/li>\n
5. Omega-3 \u2013 gi\u1ea3m \u0111au v\u00e0 vi\u00eam kh\u1edbp<\/a><\/li>\n
6. C\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 c\u01a1 v\u00e0 kh\u1edbp<\/a><\/li>\n
2. M\u1ed9t s\u1ed1 l\u01b0u \u00fd<\/a><\/li>\n<\/ul>\n<\/div>\n
C\u00e1c acid amin c\u00f3 trong protein r\u1ea5t c\u1ea7n thi\u1ebft cho qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p c\u01a1 b\u1eafp. L\u01b0\u1ee3ng protein khuy\u1ebfn ngh\u1ecb h\u1eb1ng ng\u00e0y cho ph\u1ee5 n\u1eef tr\u01b0\u1edfng th\u00e0nh l\u00e0 0,8 g\/kg\/ng\u00e0y. Tuy nhi\u00ean, theo b\u00e1c s\u0129 dinh d\u01b0\u1ee1ng ng\u01b0\u1eddi Ph\u00e1p H\u00e9l\u00e8ne Kraus, m\u1ee9c n\u00e0y qu\u00e1 th\u1ea5p \u0111\u1ec3 b\u1ea3o v\u1ec7 kh\u1ed1i c\u01a1 trong th\u1eddi k\u1ef3 m\u00e3n kinh.<\/p>\n
Sau 50 tu\u1ed5i, l\u01b0\u1ee3ng protein ti\u00eau th\u1ee5 t\u1ed1i \u01b0u l\u00e0 kho\u1ea3ng 1,0 – 1,2 g\/kg\/ng\u00e0y \u0111\u1ed1i v\u1edbi ph\u1ee5 n\u1eef kh\u1ecfe m\u1ea1nh. Trong tr\u01b0\u1eddng h\u1ee3p suy nh\u01b0\u1ee3c, v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean ho\u1eb7c c\u00f3 d\u1ea5u hi\u1ec7u m\u1ea5t c\u01a1, nhu c\u1ea7u c\u00f3 th\u1ec3 t\u0103ng l\u00ean 1,2\u20131,5 g\/kg\/ng\u00e0y. V\u00ed d\u1ee5, v\u1edbi ph\u1ee5 n\u1eef n\u1eb7ng 65 kg: 1,2 g x 65 kg = kho\u1ea3ng 78 g protein\/ng\u00e0y.<\/p>\n
Protein c\u00f3 trong th\u1ecbt, c\u00e1, h\u1ea3i s\u1ea3n, tr\u1ee9ng, c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa…<\/p>\n
Protein ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt c\u00f3 trong c\u00e1c lo\u1ea1i \u0111\u1eadu, \u0111\u1eadu n\u00e0nh v\u00e0 s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh, h\u1ea1t c\u00f3 d\u1ea7u, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t nh\u01b0 h\u1ea1t di\u00eam m\u1ea1ch, ki\u1ec1u m\u1ea1ch, y\u1ebfn m\u1ea1ch, g\u1ea1o, k\u00ea\u2026<\/p>\n
\n
\n $\"C\u00e1c$ \n <\/div>
\n
C\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u protein t\u1ed1t cho ph\u1ee5 n\u1eef m\u00e3n kinh.<\/p>\n<\/figcaption><\/figure>\n
2. Vitamin D<\/a> \u2013 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/b><\/h2>\n
Vitamin D gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. B\u00e1c s\u0129, ti\u1ebfn s\u0129 ng\u01b0\u1eddi Ph\u00e1p Laure Martinat khuy\u1ebfn ngh\u1ecb vi\u1ec7c b\u1ed5 sung vitamin D n\u00ean \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n m\u1ed9t c\u00e1ch c\u00f3 h\u1ec7 th\u1ed1ng. Tr\u01b0\u1edbc ti\u00ean ph\u1ee5 n\u1eef n\u00ean ki\u1ec3m tra n\u1ed3ng \u0111\u1ed9 vitamin D trong m\u00e1u \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh li\u1ec1u l\u01b0\u1ee3ng ph\u00f9 h\u1ee3p.<\/p>\n
Vitamin D c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi vitamin K2 \u2013 ch\u1ea5t gi\u00fap \u0111i\u1ec1u h\u00f2a chuy\u1ec3n h\u00f3a canxi<\/a> v\u00e0 ph\u1ed1t pho, r\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng v\u00e0 c\u01a1 b\u1eafp.<\/p>\n
Vitamin D c\u00f3 trong c\u00e1 b\u00e9o v\u00e0 l\u00f2ng \u0111\u1ecf tr\u1ee9ng. Natto (\u0111\u1eadu n\u00e0nh l\u00ean men), ph\u00f4 mai l\u00ean men v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt \u0103n c\u1ecf l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin K2 d\u1ed3i d\u00e0o. N\u1ebfu b\u1ed5 sung b\u1eb1ng th\u1ef1c ph\u1ea9m kh\u00f4ng \u0111\u1ee7, n\u00ean b\u1ed5 sung b\u1eb1ng thu\u1ed1c theo ch\u1ec9 \u0111\u1ecbnh c\u1ee7a b\u00e1c s\u0129 v\u00e0 duy tr\u00ec ti\u1ebfp x\u00fac \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean h\u1eb1ng ng\u00e0y.<\/p>\n
3. Canxi \u2013 gi\u00fap x\u01b0\u01a1ng v\u00e0 c\u01a1 ch\u1eafc kh\u1ecfe<\/b><\/p>\n
Canxi r\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ef1 co c\u01a1, \u0111\u1ed9 b\u1ec1n c\u1ee7a x\u01b0\u01a1ng v\u00e0 ch\u1ee9c n\u0103ng kh\u1edbp. G\u00e2n v\u00e0 d\u00e2y ch\u1eb1ng c\u0169ng ph\u1ee5 thu\u1ed9c nhi\u1ec1u v\u00e0o s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ec7 x\u01b0\u01a1ng. Canxi c\u00f3 trong c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa, h\u1ea1nh nh\u00e2n, rau xanh, n\u01b0\u1edbc kho\u00e1ng gi\u00e0u canxi, c\u00e1 m\u00f2i \u0103n c\u1ea3 x\u01b0\u01a1ng, c\u1ea3i xo\u0103n, b\u00f4ng c\u1ea3i xanh\u2026<\/p>\n
\n
\n $\"C\u00e1c$ \n <\/div>
\n
S\u1eefa v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa cung c\u1ea5p canxi cho ph\u1ee5 n\u1eef m\u00e3n kinh.<\/p>\n<\/figcaption><\/figure>\n
4. Magi\u00ea<\/a> \u2013 h\u1ed7 tr\u1ee3 th\u01b0 gi\u00e3n c\u01a1 b\u1eafp<\/b><\/h2>\n
Magi\u00ea \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c th\u01b0 gi\u00e3n c\u01a1 b\u1eafp, s\u1ea3n sinh n\u0103ng l\u01b0\u1ee3ng t\u1ebf b\u00e0o (ATP) v\u00e0 gi\u1ea3m chu\u1ed9t r\u00fat. Kho\u00e1ng ch\u1ea5t n\u00e0y gi\u00fap h\u1ea1n ch\u1ebf c\u00e1c c\u01a1n co th\u1eaft c\u01a1 g\u00e2y \u00e1p l\u1ef1c l\u00ean kh\u1edbp.<\/p>\n
Magi\u00ea c\u00f3 trong ca cao nguy\u00ean ch\u1ea5t, h\u1ea1t c\u00f3 d\u1ea7u, c\u00e1c lo\u1ea1i h\u1ea1t, \u0111\u1eadu, chu\u1ed1i v\u00e0 n\u01b0\u1edbc kho\u00e1ng gi\u00e0u magi\u00ea.<\/p>\n
5. Omega-3<\/a> \u2013 gi\u1ea3m \u0111au v\u00e0 vi\u00eam kh\u1edbp<\/b><\/h2>\n
Omega-3 c\u00f3 t\u00e1c d\u1ee5ng kh\u00e1ng vi\u00eam, gi\u00fap gi\u1ea3m c\u1ee9ng kh\u1edbp, \u0111au kh\u1edbp v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh tho\u00e1i h\u00f3a s\u1ee5n. \u0110\u1ed3ng th\u1eddi, omega-3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u0111\u1ed3ng h\u00f3a protein c\u1ee7a c\u01a1 b\u1eafp, h\u1ed7 tr\u1ee3 h\u1ea5p thu protein hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n
Ngu\u1ed3n omega-3 g\u1ed3m c\u00e1 b\u00e9o (c\u00e1 m\u00f2i, c\u00e1 thu, c\u00e1 h\u1ed3i), d\u1ea7u h\u1ea1t c\u1ea3i, qu\u1ea3 \u00f3c ch\u00f3, h\u1ea1t chia v\u00e0 h\u1ea1t lanh.<\/p>\n
6. C\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 c\u01a1 v\u00e0 kh\u1edbp<\/b><\/h2>\n– Ch\u1ea5t ch\u1ed1ng oxy h\u00f3a<\/i> (vitamin C<\/a>, E, polyphenol, carotenoid) gi\u00fap h\u1ea1n ch\u1ebf stress oxy h\u00f3a \u2013 nguy\u00ean nh\u00e2n g\u00e2y m\u1ea5t c\u01a1 nhanh ch\u00f3ng. C\u00f3 trong rau c\u1ee7 qu\u1ea3 nhi\u1ec1u m\u00e0u s\u1eafc, qu\u1ea3 m\u1ecdng, tr\u00e0 xanh, ca cao.<\/p>\n
– Creatine<\/i> gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh, kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i v\u00e0 t\u1ed5ng h\u1ee3p protein c\u01a1 b\u1eafp; c\u00f3 trong th\u1ecbt, c\u00e1 ho\u1eb7c d\u1ea1ng th\u1ef1c ph\u1ea9m b\u1ed5 sung.<\/p>\n
– Collagen<\/a> v\u00e0 vitamin C: <\/i>Collagen l\u00e0 protein c\u1ea5u tr\u00fac ch\u00ednh c\u1ee7a s\u1ee5n v\u00e0 g\u00e2n, trong khi vitamin C c\u1ea7n thi\u1ebft cho qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p collagen; c\u00f3 trong n\u01b0\u1edbc d\u00f9ng x\u01b0\u01a1ng, gelatin, collagen th\u1ee7y ph\u00e2n; n\u00ean k\u1ebft h\u1ee3p v\u1edbi th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C nh\u01b0 kiwi, cam qu\u00fdt, \u1edbt chu\u00f4ng, rau m\u00f9i t\u00e2y.<\/p>\n
– C\u00e1c acid amin \u0111\u1eb7c hi\u1ec7u (proline, glycine):<\/i> Th\u00e0nh ph\u1ea7n ch\u00ednh c\u1ee7a collagen v\u00e0 m\u00f4 li\u00ean k\u1ebft, c\u00f3 trong th\u1ecbt, c\u00e1, tr\u1ee9ng, n\u01b0\u1edbc d\u00f9ng x\u01b0\u01a1ng v\u00e0 gelatin.<\/p>\n
\n
\n $\"C\u00e1c$ \n <\/div>
\n
Tr\u00e1i c\u00e2y gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a gi\u00fap c\u01a1 x\u01b0\u01a1ng kh\u1edbp ch\u1eafc kh\u1ecfe.<\/p>\n<\/figcaption><\/figure>\n
2. M\u1ed9t s\u1ed1 l\u01b0u \u00fd<\/h2>\n
– Trong giai \u0111o\u1ea1n r\u1ed1i lo\u1ea1n n\u1ed9i ti\u1ebft t\u1ed1, vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc (1,5\u20132 l\u00edt\/ng\u00e0y) r\u1ea5t quan tr\u1ecdng cho qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o c\u01a1.<\/p>\n
– C\u1ea7n h\u1ea1n ch\u1ebf c\u00e1c y\u1ebfu t\u1ed1 c\u1ea3n tr\u1edf t\u00e1i t\u1ea1o kh\u1ed1i c\u01a1 nh\u01b0 \u0111\u01b0\u1eddng \u0111\u01a1n, th\u1ef1c ph\u1ea9m si\u00eau ch\u1ebf bi\u1ebfn g\u00e2y vi\u00eam, ho\u1eb7c ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang<\/a> qu\u00e1 nghi\u00eam ng\u1eb7t d\u1eabn \u0111\u1ebfn m\u1ea5t c\u01a1.<\/p>\n
B\u1ed5 sung h\u1ee3p l\u00fd c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng gi\u00fap ph\u00f2ng ng\u1eeba v\u00e0 kh\u1eafc ph\u1ee5c t\u00ecnh tr\u1ea1ng thi\u1ebfu h\u1ee5t vi ch\u1ea5t thi\u1ebft y\u1ebfu, t\u1eeb \u0111\u00f3 b\u1ea3o v\u1ec7 v\u00e0 ch\u1ed1ng vi\u00eam cho h\u1ec7 x\u01b0\u01a1ng kh\u1edbp. \u0110i\u1ec1u n\u00e0y g\u00f3p ph\u1ea7n h\u1ea1n ch\u1ebf m\u1ea5t kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 v\u00e0 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, \u0111\u1ed3ng th\u1eddi gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng \u0111au c\u01a1, \u0111au x\u01b0\u01a1ng kh\u1edbp th\u01b0\u1eddng g\u1eb7p trong th\u1eddi k\u1ef3 m\u00e3n kinh.<\/p>\n
Xem th\u00eam b\u00e0i \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
\n $\"T\u1ea7m$ <\/a>T\u1ea7m quan tr\u1ecdng c\u1ee7a vi ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ed1i v\u1edbi tr\u1ebb<\/a><\/p>\n
SK\u0110S – Vi ch\u1ea5t dinh d\u01b0\u1ee1ng l\u00e0 c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3 v\u1edbi s\u1ed1 l\u01b0\u1ee3ng r\u1ea5t nh\u1ecf. Nh\u01b0ng \u0111\u00f3ng vai tr\u00f2 r\u1ea5t quan tr\u1ecdng gi\u00fap tr\u1ebb ph\u00e1t tri\u1ec3n to\u00e0n di\u1ec7n v\u1ec1 th\u1ec3 ch\u1ea5t v\u00e0 tr\u00ed tu\u1ec7, thi\u1ebfu vi ch\u1ea5t l\u00e0m t\u0103ng nguy c\u01a1 t\u1eed vong do b\u1ec7nh nhi\u1ec5m tr\u00f9ng v\u00e0 g\u00f3p ph\u1ea7n suy gi\u1ea3m ph\u00e1t tri\u1ec3n th\u1ec3 ch\u1ea5t v\u00e0 tr\u00ed tu\u1ec7<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu m\u00e0 ph\u1ee5 n\u1eef trong giai \u0111o\u1ea1n m\u00e3n kinh c\u1ea7n \u01b0u ti\u00ean \u0111\u1ec3 v\u01b0\u1ee3t qua c\u00e1c b\u1ea5t l\u1ee3i v\u1ec1 s\u1ee9c kh\u1ecfe do thay \u0111\u1ed5i n\u1ed9i ti\u1ebft t\u1ed1. 1. Protein \u2013 ch\u1ea5t dinh d\u01b0\u1ee1ng l\u00e0m nhi\u00ean li\u1ec7u cho c\u01a1 b\u1eafp N\u1ed9i dung 1. Protein \u2013 ch\u1ea5t dinh d\u01b0\u1ee1ng […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1495","post","type-post","status-publish","format-standard","hentry","category-meo-hay"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1495","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=1495"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1495\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1495"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}