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

1. Ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng c\u00f3 n\u1ed3ng \u0111\u1ed9 omega-3 EPA v\u00e0 DHA trong m\u00e1u th\u1ea5p<\/a><\/li>\n
2. Ngu\u1ed3n th\u1ef1c v\u1eadt cung c\u1ea5p omega-3 t\u1ed1t cho ng\u01b0\u1eddi \u0103n chay<\/a><\/li>\n
3. M\u1eb9o nh\u1ecf cho ng\u01b0\u1eddi \u0103n chay<\/a><\/li>\n<\/ul>\n<\/div>\n
Ch\u1ebf \u0111\u1ed9 \u0103n chay<\/a> bao g\u1ed3m nhi\u1ec1u \u0111\u1eb7c \u0111i\u1ec3m l\u00e0nh m\u1ea1nh \u0111\u01b0\u1ee3c ch\u1ee9ng minh c\u00f3 l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, ngu\u1ed3n omega-3<\/a> trong th\u1ef1c v\u1eadt th\u01b0\u1eddng ch\u1ec9 cung c\u1ea5p omega-3 ALA<\/b> l\u00e0 m\u1ed9t acid b\u00e9o thi\u1ebft y\u1ebfu \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong c\u00e1c th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt nh\u01b0 h\u1ea1t lanh<\/a>, qu\u1ea3 \u00f3c ch\u00f3 v\u00e0 h\u1ea1t chia, trong khi c\u01a1 th\u1ec3 c\u1ea7n EPA v\u00e0 DHA<\/a><\/b>.<\/p>\n
EPA v\u00e0 DHA, l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng quy\u1ebft \u0111\u1ecbnh s\u1ee9c kh\u1ecfe tim m\u1ea1ch, ch\u1ee9c n\u0103ng n\u00e3o v\u00e0 \u0111i\u1ec1u h\u00f2a ph\u1ea3n \u1ee9ng vi\u00eam. Omega-3 EPA v\u00e0 DHA c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m ch\u1ea5t b\u00e9o trung t\u00ednh (triglyceride), m\u1ed9t lo\u1ea1i ch\u1ea5t b\u00e9o trong m\u00e1u c\u00f3 li\u00ean quan \u0111\u1ebfn b\u1ec7nh tim v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh h\u00ecnh th\u00e0nh m\u1ea3ng b\u00e1m trong th\u00e0nh m\u1ea1ch.<\/p>\n
Th\u1ef1c ph\u1ea9m v\u00e0 ch\u1ea5t b\u1ed5 sung omega-3 \u1edf li\u1ec1u l\u01b0\u1ee3ng th\u00edch h\u1ee3p c\u00f3 th\u1ec3 h\u1ea1n ch\u1ebf s\u1ef1 t\u00edch t\u1ee5 m\u1ea3ng b\u00e1m b\u00ean trong m\u1ea1ch m\u00e1u, gi\u00fap l\u01b0u th\u00f4ng m\u00e1u. V\u00ec v\u1eady n\u00f3 h\u1ed7 tr\u1ee3 ng\u0103n ng\u1eeba \u0111\u1ed9t qu\u1ef5 do c\u1ee5c m\u00e1u \u0111\u00f4ng ho\u1eb7c \u0111\u1ed9ng m\u1ea1ch b\u1ecb t\u1eafc ngh\u1ebdn.<\/p>\n
C\u00e1c nghi\u00ean c\u1ee9u v\u1ec1 dinh d\u01b0\u1ee1ng cho th\u1ea5y, c\u00e1 b\u00e9o<\/a> l\u00e0 ngu\u1ed3n cung c\u1ea5p EPA v\u00e0 DHA ch\u00ednh<\/b>. \u0110i\u1ec1u n\u00e0y gi\u1ea3i th\u00edch t\u1ea1i sao ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng c\u00f3 n\u1ed3ng \u0111\u1ed9 c\u00e1c acid b\u00e9o n\u00e0y trong m\u00e1u th\u1ea5p h\u01a1n \u0111\u00e1ng k\u1ec3.<\/p>\n
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\n $\"Nh\u1eefng$ \n <\/div>
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C\u00e1 b\u00e9o l\u00e0 ngu\u1ed3n cung c\u1ea5p omega-3 EPA v\u00e0 DHA ch\u00ednh.<\/p>\n<\/figcaption><\/figure>\n
M\u1eb7c d\u00f9 c\u00e1c nghi\u00ean c\u1ee9u tr\u01b0\u1edbc \u0111\u00e2y \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng EPA v\u00e0 DHA c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p n\u1ed9i sinh t\u1eeb ALA nh\u01b0ng qu\u00e1 tr\u00ecnh chuy\u1ec3n \u0111\u1ed5i n\u00e0y nh\u00ecn chung \u0111\u01b0\u1ee3c coi l\u00e0 h\u1ea1n ch\u1ebf v\u00e0 b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi nhi\u1ec1u y\u1ebfu t\u1ed1 chuy\u1ec3n h\u00f3a v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng.<\/p>\n
2. Ngu\u1ed3n th\u1ef1c v\u1eadt cung c\u1ea5p omega-3 t\u1ed1t cho ng\u01b0\u1eddi \u0103n chay<\/strong><\/h2>\n
\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi \u0103n chay, vi\u1ec7c b\u1ed5 sung omega-3 c\u1ea7n l\u01b0u \u00fd m\u1ed9t \u0111i\u1ec3m quan tr\u1ecdng: H\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i h\u1ea1t ch\u1ec9 cung c\u1ea5p ALA (ti\u1ec1n ch\u1ea5t), trong khi c\u01a1 th\u1ec3 c\u1ea7n EPA v\u00e0 DHA (d\u1ea1ng ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh nh\u1ea5t cho tim v\u00e0 n\u00e3o). T\u1ef7 l\u1ec7 chuy\u1ec3n \u0111\u1ed5i t\u1eeb ALA sang EPA\/DHA trong c\u01a1 th\u1ec3 kh\u00e1 th\u1ea5p.<\/p>\n
\u0110\u1ec3 b\u00f9 \u0111\u1eafp cho s\u1ef1 thi\u1ebfu h\u1ee5t c\u00e1c ngu\u1ed3n omega-3 t\u1eeb c\u00e1 b\u00e9o, c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u khuy\u1ebfn kh\u00edch ng\u01b0\u1eddi \u0103n chay v\u00e0 ng\u01b0\u1eddi \u0103n thu\u1ea7n chay n\u00ean k\u1ebft h\u1ee3p th\u01b0\u1eddng xuy\u00ean ti\u00eau th\u1ee5 c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u ALA nh\u01b0 h\u1ea1t lanh, qu\u1ea3 \u00f3c ch\u00f3 v\u1edbi c\u00e1c ch\u1ea5t b\u1ed5 sung EPA v\u00e0 DHA c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb t\u1ea3o \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng omega-3 chu\u1ed7i d\u00e0i c\u1ea7n thi\u1ebft.<\/p>\n
D\u01b0\u1edbi \u0111\u00e2y l\u00e0 danh s\u00e1ch c\u00e1c th\u1ef1c ph\u1ea9m chay gi\u00e0u omega-3 nh\u1ea5t, \u0111\u01b0\u1ee3c chia th\u00e0nh t\u1eebng nh\u00f3m \u0111\u1ec3 b\u1ea1n d\u1ec5 l\u1ef1a ch\u1ecdn:<\/p>\n
Ngu\u1ed3n cung c\u1ea5p t\u1ed1t nh\u1ea5t EPA v\u00e0 DHA tr\u1ef1c ti\u1ebfp <\/b><\/i><\/p>\n
\u0110\u00e2y l\u00e0 ngu\u1ed3n thay th\u1ebf ho\u00e0n h\u1ea3o cho d\u1ea7u c\u00e1 v\u00ec n\u00f3 kh\u00f4ng c\u1ea7n qua qu\u00e1 tr\u00ecnh chuy\u1ec3n \u0111\u1ed5i ph\u1ee9c t\u1ea1p trong c\u01a1 th\u1ec3.<\/p>\n
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T\u1ea3o bi\u1ec3n v\u00e0 vi t\u1ea3o (Algae Oil): \u0110\u00e2y l\u00e0 ngu\u1ed3n g\u1ed1c th\u1ef1c s\u1ef1 m\u00e0 c\u00e1 \u0103n v\u00e0o \u0111\u1ec3 c\u00f3 omega-3. C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng t\u1eeb d\u1ea7u t\u1ea3o cung c\u1ea5p tr\u1ef1c ti\u1ebfp EPA v\u00e0 DHA thu\u1ea7n chay.<\/li>\n
Rong bi\u1ec3n (Nori, Chlorella, Spirulina): Ngo\u00e0i omega-3, ch\u00fang c\u00f2n gi\u00e0u protein v\u00e0 kho\u00e1ng ch\u1ea5t. B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng rong bi\u1ec3n cu\u1ed9n c\u01a1m ho\u1eb7c r\u1eafc t\u1ea3o xo\u1eafn v\u00e0o sinh t\u1ed1.<\/li>\n<\/ul>\n
Ngu\u1ed3n gi\u00e0u ALA (n\u00ean \u0103n h\u00e0ng ng\u00e0y)<\/b><\/i><\/p>\n
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\n $\"Nh\u1eefng$ \n <\/div>
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D\u1ea7u h\u1ea1t lanh gi\u00e0u acid b\u00e9o omega-3 ALA.<\/p>\n<\/figcaption><\/figure>\n
C\u00e1c lo\u1ea1i h\u1ea1t n\u00e0y ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng ALA c\u1ef1c cao, gi\u00fap h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u1ef1 t\u1ed5ng h\u1ee3p omega-3 c\u1ee7a c\u01a1 th\u1ec3:<\/p>\n
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H\u1ea1t lanh: \u0110\u01b0\u1ee3c coi l\u00e0 “vua” ALA trong gi\u1edbi th\u1ef1c v\u1eadt. Trong m\u1ed9t nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean t\u1ea1p ch\u00ed Frontiers in Nutrition, c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u \u0111\u00e3 \u0111i\u1ec1u tra xem d\u1ea7u h\u1ea1t lanh, m\u1ed9t ngu\u1ed3n gi\u00e0u ALA c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt. N\u00ean xay nh\u1ecf h\u1ea1t lanh tr\u01b0\u1edbc khi \u0103n \u0111\u1ec3 c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 \u0111\u01b0\u1ee3c d\u01b0\u1ee1ng ch\u1ea5t, n\u1ebfu \u0111\u1ec3 nguy\u00ean h\u1ea1t s\u1ebd r\u1ea5t kh\u00f3 ti\u00eau h\u00f3a.<\/li>\n
H\u1ea1t chia: 28 g h\u1ea1t chia ch\u1ee9a t\u1edbi 5.000 mg ALA (v\u01b0\u1ee3t xa nhu c\u1ea7u h\u00e0ng ng\u00e0y).<\/li>\n
Qu\u1ea3 \u00f3c ch\u00f3: M\u1ed9t n\u1eafm nh\u1ecf \u00f3c ch\u00f3 m\u1ed7i ng\u00e0y l\u00e0 ngu\u1ed3n b\u1ed5 sung tuy\u1ec7t v\u1eddi cho n\u00e3o b\u1ed9.<\/li>\n
H\u1ea1t c\u00e2y gai d\u1ea7u: Ngo\u00e0i omega-3, n\u00f3 c\u00f2n c\u00f3 t\u1ef7 l\u1ec7 omega-3 v\u00e0 omega-6 r\u1ea5t c\u00e2n b\u1eb1ng, t\u1ed1t cho vi\u1ec7c gi\u1ea3m vi\u00eam.<\/li>\n<\/ul>\n
C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c<\/b><\/i><\/p>\n
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\u0110\u1eadu n\u00e0nh v\u00e0 th\u1ef1c ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh (Edamame, \u0111\u1eadu ph\u1ee5): Ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng omega-3 nh\u1ea5t \u0111\u1ecbnh c\u00f9ng protein th\u1ef1c v\u1eadt d\u1ed3i d\u00e0o.<\/li>\n
D\u1ea7u th\u1ef1c v\u1eadt: D\u1ea7u h\u1ea1t c\u1ea3i v\u00e0 d\u1ea7u \u0111\u1eadu n\u00e0nh l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t \u0111\u1ec3 n\u1ea5u n\u01b0\u1edbng thay v\u00ec c\u00e1c lo\u1ea1i d\u1ea7u ch\u1ec9 thu\u1ea7n omega-6.<\/li>\n
Rau l\u00e1 xanh \u0111\u1eadm: C\u1ea3i Brussels, rau bina (b\u00f3 x\u00f4i) c\u0169ng ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf omega-3.<\/li>\n<\/ul>\n
3. M\u1eb9o nh\u1ecf cho ng\u01b0\u1eddi \u0103n chay<\/h2>\n
H\u1ea1n ch\u1ebf d\u1ea7u omega-6<\/i>: C\u00e1c lo\u1ea1i d\u1ea7u nh\u01b0 d\u1ea7u h\u01b0\u1edbng d\u01b0\u01a1ng, d\u1ea7u ng\u00f4 ch\u1ee9a nhi\u1ec1u omega-6. N\u1ebfu \u0103n qu\u00e1 nhi\u1ec1u omega-6, c\u01a1 th\u1ec3 s\u1ebd kh\u00f3 chuy\u1ec3n \u0111\u1ed5i ALA th\u00e0nh EPA\/DHA h\u01a1n.<\/p>\n
D\u00f9ng th\u1ef1c ph\u1ea9m t\u01b0\u01a1i:<\/i> C\u00e1c lo\u1ea1i h\u1ea1t gi\u00e0u omega-3 r\u1ea5t d\u1ec5 b\u1ecb oxy h\u00f3a b\u1edfi nhi\u1ec7t \u0111\u1ed9 v\u00e0 \u00e1nh s\u00e1ng (g\u00e2y \u0111\u1eafng\/h\u00f4i). B\u1ea1n n\u00ean b\u1ea3o qu\u1ea3n ch\u00fang trong ng\u0103n m\u00e1t t\u1ee7 l\u1ea1nh.<\/p>\n
\n $\"Nh\u1eefng$ <\/a>\u0102n chay c\u00f3 gi\u1ea3m m\u1ee1 m\u00e1u kh\u00f4ng?<\/a><\/p>\n
SK\u0110S – \u0102n chay c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ee1 m\u00e1u, nh\u1ea5t l\u00e0 ‘cholesterol x\u1ea5u’. Tuy nhi\u00ean, n\u00f3 ch\u1ec9 hi\u1ec7u qu\u1ea3 khi \u0111\u01b0\u1ee3c l\u1eadp k\u1ebf ho\u1ea1ch khoa h\u1ecdc d\u1ef1a tr\u00ean ngu\u1ed3n th\u1ef1c ph\u1ea9m \u0111a d\u1ea1ng, c\u00e2n b\u1eb1ng v\u00e0 ch\u1ebf bi\u1ebfn l\u00e0nh m\u1ea1nh.<\/p>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
1. Ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng c\u00f3 n\u1ed3ng \u0111\u1ed9 omega-3 EPA v\u00e0 DHA trong m\u00e1u th\u1ea5p N\u1ed9i dung 1. Ng\u01b0\u1eddi \u0103n chay th\u01b0\u1eddng c\u00f3 n\u1ed3ng \u0111\u1ed9 omega-3 EPA v\u00e0 DHA trong m\u00e1u th\u1ea5p 2. Ngu\u1ed3n th\u1ef1c v\u1eadt cung c\u1ea5p omega-3 t\u1ed1t cho ng\u01b0\u1eddi \u0103n chay 3. M\u1eb9o nh\u1ecf cho ng\u01b0\u1eddi \u0103n chay Ch\u1ebf \u0111\u1ed9 \u0103n chay […]<\/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-1528","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\/1528","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=1528"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1528\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1528"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}