\n Ch\u1ea5t dinh d\u01b0\u1ee1ng<\/b><\/span><\/span><\/p>\n<\/td>\n	\n H\u1ea1t chia<\/b> (1 ounce t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 28 g)<\/i><\/span><\/span><\/p>\n<\/td>\n	\n S\u1eefa <\/b>(1 c\u1ed1c)<\/i><\/span><\/span><\/p>\n<\/td>\n	\n T\u1ea7m quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng c\u1ee7a ph\u1ee5 n\u1eef<\/b><\/span><\/span><\/p>\n<\/td>\n<\/tr>\n<\/thead>\n
\n Canxi<\/span><\/p>\n<\/td>\n	\n 177 mg (18% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/p>\n<\/td>\n	\n 300 mg (23% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/p>\n<\/td>\n	\n C\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong th\u1eddi k\u1ef3 m\u00e3n kinh.<\/span><\/p>\n<\/td>\n<\/tr>\n
\n Magi\u00ea<\/span><\/span><\/p>\n<\/td>\n	\n 95 mg (23% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/span><\/p>\n<\/td>\n	\n 24 mg (6% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/span><\/p>\n<\/td>\n	\n K\u00edch ho\u1ea1t vitamin D \u0111\u1ec3 h\u1ea5p th\u1ee5 canxi; thi\u1ebfu vitamin D c\u00f3 li\u00ean quan \u0111\u1ebfn b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng.<\/span><\/span><\/p>\n<\/td>\n<\/tr>\n
\n Ph\u1ed1t pho<\/span><\/p>\n<\/td>\n	\n 265 mg (21% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/p>\n<\/td>\n	\n 205 mg (16% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/p>\n<\/td>\n	\n Kho\u00e1ng ch\u1ea5t n\u00e0y k\u1ebft h\u1ee3p v\u1edbi canxi \u0111\u1ec3 gi\u00fap x\u01b0\u01a1ng v\u00e0 r\u0103ng ch\u1eafc kh\u1ecfe.<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n 2.3. L\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/span><\/i><\/b><\/h3>\n B\u1ec7nh tim m\u1ea1ch tr\u1edf th\u00e0nh nguy\u00ean nh\u00e2n g\u00e2y t\u1eed vong h\u00e0ng \u0111\u1ea7u \u1edf ph\u1ee5 n\u1eef sau m\u00e3n kinh, tuy nhi\u00ean c\u00e1c tri\u1ec7u ch\u1ee9ng th\u01b0\u1eddng kh\u00e1c v\u1edbi nam gi\u1edbi. H\u00e0m l\u01b0\u1ee3ng omega-3 trong h\u1ea1t chia gi\u00fap duy tr\u00ec m\u1ee9c triglyceride v\u00e0 huy\u1ebft \u00e1p kh\u1ecfe m\u1ea1nh. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean T\u1ea1p ch\u00ed c\u1ee7a Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 cho th\u1ea5y ph\u1ee5 n\u1eef ti\u00eau th\u1ee5 omega-3 c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch g\u00e2y t\u1eed vong th\u1ea5p h\u01a1n 40% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 l\u01b0\u1ee3ng ti\u00eau th\u1ee5 th\u1ea5p. Ch\u1ea5t x\u01a1 h\u00f2a tan trong h\u1ea1t chia c\u0169ng gi\u00fap gi\u1ea3m h\u1ea5p th\u1ee5 cholesterol LDL trong \u0111\u01b0\u1eddng ti\u00eau h\u00f3a.<\/span><\/p>\n 2.4. H\u1ed7 tr\u1ee3 qu\u1ea3n l\u00fd c\u00e2n n\u1eb7ng t\u1ef1 nhi\u00ean<\/span><\/i><\/b><\/h3>\n Ph\u1ee5 n\u1eef th\u01b0\u1eddng g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng do s\u1ef1 bi\u1ebfn \u0111\u1ed9ng hormone v\u00e0 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t ch\u1eadm l\u1ea1i theo tu\u1ed5i t\u00e1c. H\u1ea1t chia n\u1edf ra g\u1ea5p 12 l\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a ch\u00fang trong ch\u1ea5t l\u1ecfng, t\u1ea1o th\u00e0nh m\u1ed9t ch\u1ea5t gel gi\u00fap t\u1ea1o c\u1ea3m gi\u00e1c no. C\u01a1 ch\u1ebf \u0111i\u1ec1u ch\u1ec9nh s\u1ef1 th\u00e8m \u0103n t\u1ef1 nhi\u00ean n\u00e0y gi\u00fap ng\u0103n ng\u1eeba vi\u1ec7c \u0103n qu\u00e1 nhi\u1ec1u m\u00e0 kh\u00f4ng c\u1ea7n h\u1ea1n ch\u1ebf calo. Nghi\u00ean c\u1ee9u t\u1eeb Vi\u1ec7n Y t\u1ebf Qu\u1ed1c gia Hoa K\u1ef3 cho th\u1ea5y vi\u1ec7c ti\u00eau th\u1ee5 h\u1ea1t chia d\u1eabn \u0111\u1ebfn gi\u1ea3m l\u01b0\u1ee3ng th\u1ee9c \u0103n trong c\u00e1c b\u1eefa \u0103n ti\u1ebfp theo t\u1eeb 25-30%.<\/span><\/p>\n 2.5. Th\u01b0\u1eddng xuy\u00ean \u0103n h\u1ea1t chia s\u1ebd c\u00f3 l\u00e0n da v\u00e0 m\u00e1i t\u00f3c r\u1ea1ng r\u1ee1<\/span><\/i><\/b><\/h3>\n Acid b\u00e9o omega-3 v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a trong h\u1ea1t chia gi\u00fap ch\u1ed1ng l\u1ea1i ch\u1ee9ng vi\u00eam nhi\u1ec5m g\u00f3p ph\u1ea7n g\u00e2y l\u00e3o h\u00f3a da. Ph\u1ee5 n\u1eef b\u1ecb m\u1ee5n tr\u1ee9ng c\u00e1 do n\u1ed9i ti\u1ebft t\u1ed1 ho\u1eb7c da kh\u00f4 th\u01b0\u1eddng nh\u1eadn th\u1ea5y s\u1ef1 c\u1ea3i thi\u1ec7n ch\u1ec9 sau v\u00e0i tu\u1ea7n s\u1eed d\u1ee5ng h\u1ea1t chia th\u01b0\u1eddng xuy\u00ean. H\u00e0m l\u01b0\u1ee3ng k\u1ebdm h\u1ed7 tr\u1ee3 s\u1ea3n sinh collagen, trong khi vitamin B3 (niacin) c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng h\u00e0ng r\u00e0o b\u1ea3o v\u1ec7 da. \u0110\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe m\u00e1i t\u00f3c, protein v\u00e0 omega-3 gi\u00fap t\u0103ng c\u01b0\u1eddng nang t\u00f3c v\u00e0 gi\u1ea3m g\u00e3y r\u1ee5ng.<\/span><\/p>\n 3. L\u01b0\u1ee3ng ti\u00eau th\u1ee5 t\u1ed1i \u01b0u h\u00e0ng ng\u00e0y cho ph\u1ee5 n\u1eef<\/span><\/b><\/h2>\n \u0110\u1ed1i v\u1edbi h\u1ea7u h\u1ebft ph\u1ee5 n\u1eef, 1 – 2 mu\u1ed7ng canh (15 – 30 g) m\u1ed7i ng\u00e0y mang l\u1ea1i l\u1ee3i \u00edch t\u1ed1i \u0111a m\u00e0 kh\u00f4ng g\u00e2y kh\u00f3 ch\u1ecbu cho h\u1ec7 ti\u00eau h\u00f3a. H\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi 1 mu\u1ed7ng c\u00e0 ph\u00ea m\u1ed7i ng\u00e0y v\u00e0 t\u0103ng d\u1ea7n trong v\u00f2ng hai tu\u1ea7n \u0111\u1ec3 h\u1ec7 ti\u00eau h\u00f3a c\u1ee7a b\u1ea1n th\u00edch nghi v\u1edbi h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao. Ph\u1ee5 n\u1eef mang thai v\u00e0 cho con b\u00fa n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi t\u0103ng \u0111\u00e1ng k\u1ec3 l\u01b0\u1ee3ng ti\u00eau th\u1ee5 h\u1ea1t chia.<\/span><\/p>\n \n \n \n \n C\u00e1ch u\u1ed1ng h\u1ea1t chia c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe<\/a><\/h4>\n<\/li>\n \n N\u01b0\u1edbc h\u1ea1t chia c\u00f3 th\u1ef1c s\u1ef1 gi\u00fap gi\u1ea3m c\u00e2n?<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n N\u00ean d\u00f9ng h\u1ea1t chia c\u00f9ng v\u1edbi c\u00e1c b\u1eefa \u0103n ch\u1ee9a vitamin C \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng h\u1ea5p thu s\u1eaft. Tr\u00e1nh d\u00f9ng chung v\u1edbi thu\u1ed1c \u0111i\u1ec1u tr\u1ecb tuy\u1ebfn gi\u00e1p v\u00ec ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh h\u1ea5p thu – n\u00ean c\u00e1ch nhau \u00edt nh\u1ea5t 4 gi\u1edd. \u0110\u1ec3 h\u1ed7 tr\u1ee3 chu k\u1ef3 kinh nguy\u1ec7t, h\u00e3y t\u0103ng c\u01b0\u1eddng s\u1eed d\u1ee5ng trong giai \u0111o\u1ea1n ho\u00e0ng th\u1ec3 (ng\u00e0y 15 – 28) khi nhu c\u1ea7u magie cao h\u01a1n.<\/span><\/p>\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, n\u00ean ng\u00e2m 10 g h\u1ea1t chia v\u1edbi kho\u1ea3ng 300 ml n\u01b0\u1edbc \u1ea5m ho\u1eb7c n\u01b0\u1edbc chanh, \u0111\u1ec3 10 – 15 ph\u00fat cho n\u1edf h\u1ebft th\u00ec d\u00f9ng. Kh\u00f4ng n\u00ean d\u00f9ng qu\u00e1 25 – 30g h\u1ea1t chia\/ng\u00e0y v\u00e0 n\u00ean nh\u1edb u\u1ed1ng \u00edt nh\u1ea5t 2 l\u00edt n\u01b0\u1edbc\/ng\u00e0y.<\/span><\/p>\n \n $\"Khi$ <\/a>Khi n\u00e0o h\u1ea1t chia c\u00f3 th\u1ec3 g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe? Chuy\u00ean gia h\u01b0\u1edbng d\u1eabn 3 c\u00e1ch \u0111\u1ec3 ti\u00eau th\u1ee5 h\u1ea1t chia an to\u00e0n<\/a><\/p>\n SK\u0110S – M\u1ed9t b\u00e1c s\u0129 chuy\u00ean khoa ti\u00eau h\u00f3a \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o t\u1ea1i Hoa K\u1ef3 \u0111\u00e3 c\u1ea3nh b\u00e1o v\u1ec1 nguy c\u01a1 ngh\u1eb9n khi \u0103n h\u1ea1t chia sai c\u00e1ch, \u0111\u1ed3ng th\u1eddi khuy\u1ebfn ngh\u1ecb c\u00e1c ph\u01b0\u01a1ng ph\u00e1p s\u1eed d\u1ee5ng an to\u00e0n h\u01a1n nh\u01b0 pudding chia ho\u1eb7c sinh t\u1ed1 chia ng\u00e2m tr\u01b0\u1edbc \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o ch\u00fang \u0111\u00e3 tr\u01b0\u01a1ng n\u1edf ho\u00e0n to\u00e0n.<\/p>\n<\/div>\n <\/p>\n","protected":false},"excerpt":{"rendered":" N\u1ed9i dung 1. V\u00ec sao h\u1ea1t chia \u0111\u1eb7c bi\u1ec7t c\u00f3 l\u1ee3i cho ph\u1ee5 n\u1eef? 2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe d\u00e0nh ri\u00eang cho ph\u1ee5 n\u1eef 3. L\u01b0\u1ee3ng ti\u00eau th\u1ee5 t\u1ed1i \u01b0u h\u00e0ng ng\u00e0y cho ph\u1ee5 n\u1eef Ng\u00e0y c\u00e0ng nhi\u1ec1u ph\u1ee5 n\u1eef t\u00ecm ki\u1ebfm c\u00e1c ph\u01b0\u01a1ng ph\u00e1p t\u1ef1 nhi\u00ean \u0111\u1ec3 h\u1ed7 tr\u1ee3 nhu c\u1ea7u s\u1ee9c kh\u1ecfe \u0111ang […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-1808","post","type-post","status-publish","format-standard","hentry","category-gioi-tinh"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1808","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=1808"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1808\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1808"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

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

1. V\u00ec sao h\u1ea1t chia \u0111\u1eb7c bi\u1ec7t c\u00f3 l\u1ee3i cho ph\u1ee5 n\u1eef?<\/a><\/li>\n
2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe d\u00e0nh ri\u00eang cho ph\u1ee5 n\u1eef<\/a><\/li>\n
3. L\u01b0\u1ee3ng ti\u00eau th\u1ee5 t\u1ed1i \u01b0u h\u00e0ng ng\u00e0y cho ph\u1ee5 n\u1eef<\/a><\/li>\n<\/ul>\n<\/div>\n
Ng\u00e0y c\u00e0ng nhi\u1ec1u ph\u1ee5 n\u1eef t\u00ecm ki\u1ebfm c\u00e1c ph\u01b0\u01a1ng ph\u00e1p t\u1ef1 nhi\u00ean \u0111\u1ec3 h\u1ed7 tr\u1ee3 nhu c\u1ea7u s\u1ee9c kh\u1ecfe \u0111ang l\u1ef1a ch\u1ecdn h\u1ea1t chia<\/a> v\u00e0 \u0111\u00e2y l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi. <\/span><\/p>\n
Nh\u1eefng h\u1ea1t nh\u1ecf b\u00e9 nh\u01b0ng gi\u00e0u dinh d\u01b0\u1ee1ng n\u00e0y mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe, gi\u1ea3i quy\u1ebft c\u00e1c v\u1ea5n \u0111\u1ec1 sinh l\u00fd \u0111\u1eb7c th\u00f9 c\u1ee7a ph\u1ee5 n\u1eef \u0111\u1ed3ng th\u1eddi cung c\u1ea5p d\u01b0\u1ee1ng ch\u1ea5t to\u00e0n di\u1ec7n. Kh\u00f4ng gi\u1ed1ng nh\u01b0 nh\u1eefng khuy\u1ebfn ngh\u1ecb chung chung v\u1ec1 si\u00eau th\u1ef1c ph\u1ea9m, h\u1ea1t chia gi\u1ea3i quy\u1ebft m\u1ed9t s\u1ed1 l\u0129nh v\u1ef1c quan tr\u1ecdng m\u00e0 nhu c\u1ea7u s\u1ee9c kh\u1ecfe c\u1ee7a ph\u1ee5 n\u1eef kh\u00e1c bi\u1ec7t so v\u1edbi nam gi\u1edbi.<\/span><\/p>\n
1. V\u00ec sao h\u1ea1t chia \u0111\u1eb7c bi\u1ec7t c\u00f3 l\u1ee3i cho ph\u1ee5 n\u1eef?<\/span><\/h2>\n
M\u1eb7c d\u00f9 h\u1ea1t chia c\u00f3 l\u1ee3i cho \u0111a s\u1ed1 nh\u01b0ng th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng c\u1ee7a ch\u00fang l\u1ea1i \u0111\u1eb7c bi\u1ec7t ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe th\u01b0\u1eddng g\u1eb7p \u1edf ph\u1ee5 n\u1eef. S\u1ef1 k\u1ebft h\u1ee3p c\u1ee7a acid b\u00e9o omega-3, canxi, magie v\u00e0 ch\u1ea5t x\u01a1 t\u1ea1o ra hi\u1ec7u \u1ee9ng hi\u1ec7p \u0111\u1ed3ng, h\u1ed7 tr\u1ee3 sinh l\u00fd n\u1eef theo nh\u1eefng c\u00e1ch m\u00e0 nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c kh\u00f4ng c\u00f3 \u0111\u01b0\u1ee3c.<\/span><\/p>\n
T\u00ecm hi\u1ec3u nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t n\u00e0y mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe th\u1ef1c s\u1ef1 nh\u01b0 th\u1ebf n\u00e0o:<\/span><\/p>\n
2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe d\u00e0nh ri\u00eang cho ph\u1ee5 n\u1eef<\/span><\/h2>\n
2.1. C\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1 v\u00e0 s\u1ee9c kh\u1ecfe kinh nguy\u1ec7t<\/span><\/i><\/b><\/h3>\n
H\u1ea1t chia ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng l\u1edbn acid b\u00e9o omega-3 (ALA), gi\u00fap \u0111i\u1ec1u h\u00f2a prostaglandin \u2013 c\u00e1c h\u1ee3p ch\u1ea5t gi\u1ed1ng hormone \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn \u0111au b\u1ee5ng kinh v\u00e0 vi\u00eam nhi\u1ec5m. Nghi\u00ean c\u1ee9u t\u1eeb Trung t\u00e2m Y h\u1ecdc B\u1ed5 sung v\u00e0 T\u00edch h\u1ee3p qu\u1ed1c gia (Hoa K\u1ef3) cho th\u1ea5y vi\u1ec7c b\u1ed5 sung omega-3 c\u00f3 th\u1ec3 gi\u1ea3m kh\u00f3 ch\u1ecbu trong k\u1ef3 kinh nguy\u1ec7t t\u1edbi 40% so v\u1edbi gi\u1ea3 d\u01b0\u1ee3c. H\u00e0m l\u01b0\u1ee3ng magie trong h\u1ea1t chia c\u0169ng gi\u00fap gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng ti\u1ec1n kinh nguy\u1ec7t nh\u01b0 \u0111\u1ea7y h\u01a1i v\u00e0 thay \u0111\u1ed5i t\u00e2m tr\u1ea1ng.<\/span><\/p>\n
\u0110\u1ed1i v\u1edbi ph\u1ee5 n\u1eef g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng chu k\u1ef3 kinh nguy\u1ec7t<\/a> kh\u00f4ng \u0111\u1ec1u ho\u1eb7c c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a h\u1ed9i ch\u1ee9ng bu\u1ed3ng tr\u1ee9ng \u0111a nang (PCOS), h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao trong h\u1ea1t chia gi\u00fap \u0111i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u v\u00e0 n\u1ed3ng \u0111\u1ed9 insulin – nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng trong c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1. Ch\u1ec9 hai mu\u1ed7ng canh h\u1ea1t chia cung c\u1ea5p 10 gram ch\u1ea5t x\u01a1, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a glucose \u1ed5n \u0111\u1ecbnh<\/b> su\u1ed1t c\u1ea3 ng\u00e0y.<\/span><\/p>\n
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\n $\"5$ \n <\/div>
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H\u1ea1t chia th\u1ef1c s\u1ef1 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe cho ph\u1ee5 n\u1eef. (\u1ea2nh minh h\u1ecda AI)<\/p>\n<\/figcaption><\/figure>\n
2.2. B\u1ea3o v\u1ec7 m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng<\/i><\/h3>\nPh\u1ee5 n\u1eef c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng cao h\u01a1n do nh\u1eefng thay \u0111\u1ed5i n\u1ed9i ti\u1ebft t\u1ed1 trong th\u1eddi k\u1ef3 m\u00e3n kinh<\/a>. H\u1ea1t chia cung c\u1ea5p 18% nhu c\u1ea7u canxi h\u00e0ng ng\u00e0y, c\u00f9ng v\u1edbi magie v\u00e0 ph\u1ed1t pho, nh\u1eefng ch\u1ea5t n\u00e0y ho\u1ea1t \u0111\u1ed9ng c\u1ed9ng h\u01b0\u1edfng \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng. Theo d\u1eef li\u1ec7u t\u1eeb Trung t\u00e2m T\u00e0i nguy\u00ean qu\u1ed1c gia v\u1ec1 Lo\u00e3ng x\u01b0\u01a1ng v\u00e0 c\u00e1c b\u1ec7nh x\u01b0\u01a1ng li\u00ean quan c\u1ee7a Vi\u1ec7n Y t\u1ebf Qu\u1ed1c gia Hoa K\u1ef3, vi\u1ec7c b\u1ed5 sung \u0111\u1ee7 canxi k\u1ebft h\u1ee3p v\u1edbi magie l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 t\u00ecnh tr\u1ea1ng m\u1ea5t x\u01b0\u01a1ng \u1edf ph\u1ee5 n\u1eef sau m\u00e3n kinh.<\/span><\/p>\n
C\u00f9ng tham kh\u1ea3o b\u1ea3ng so s\u00e1nh c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng c\u00f3 trong h\u1ea1t chia v\u00e0 m\u1ed9t ly s\u1eefa (theo d\u1eef li\u1ec7u c\u1ee7a <\/i><\/span>Vi\u1ec7n Y t\u1ebf Qu\u1ed1c gia Hoa K\u1ef3)<\/i>:<\/p>\n
\n\n\n\n\n\n\n\n
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Ch\u1ea5t dinh d\u01b0\u1ee1ng<\/b><\/span><\/span><\/p>\n<\/td>\n
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H\u1ea1t chia<\/b> (1 ounce t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 28 g)<\/i><\/span><\/span><\/p>\n<\/td>\n
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S\u1eefa <\/b>(1 c\u1ed1c)<\/i><\/span><\/span><\/p>\n<\/td>\n
\n
T\u1ea7m quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng c\u1ee7a ph\u1ee5 n\u1eef<\/b><\/span><\/span><\/p>\n<\/td>\n<\/tr>\n<\/thead>\n
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Canxi<\/span><\/p>\n<\/td>\n
\n
177 mg (18% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/p>\n<\/td>\n
\n
300 mg (23% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/p>\n<\/td>\n
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C\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong th\u1eddi k\u1ef3 m\u00e3n kinh.<\/span><\/p>\n<\/td>\n<\/tr>\n
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Magi\u00ea<\/span><\/span><\/p>\n<\/td>\n
\n
95 mg (23% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/span><\/p>\n<\/td>\n
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24 mg (6% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/span><\/p>\n<\/td>\n
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K\u00edch ho\u1ea1t vitamin D \u0111\u1ec3 h\u1ea5p th\u1ee5 canxi; thi\u1ebfu vitamin D c\u00f3 li\u00ean quan \u0111\u1ebfn b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng.<\/span><\/span><\/p>\n<\/td>\n<\/tr>\n
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Ph\u1ed1t pho<\/span><\/p>\n<\/td>\n
\n
265 mg (21% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/p>\n<\/td>\n
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205 mg (16% gi\u00e1 tr\u1ecb h\u00e0ng ng\u00e0y)<\/span><\/p>\n<\/td>\n
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Kho\u00e1ng ch\u1ea5t n\u00e0y k\u1ebft h\u1ee3p v\u1edbi canxi \u0111\u1ec3 gi\u00fap x\u01b0\u01a1ng v\u00e0 r\u0103ng ch\u1eafc kh\u1ecfe.<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
2.3. L\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/span><\/i><\/b><\/h3>\n
B\u1ec7nh tim m\u1ea1ch tr\u1edf th\u00e0nh nguy\u00ean nh\u00e2n g\u00e2y t\u1eed vong h\u00e0ng \u0111\u1ea7u \u1edf ph\u1ee5 n\u1eef sau m\u00e3n kinh, tuy nhi\u00ean c\u00e1c tri\u1ec7u ch\u1ee9ng th\u01b0\u1eddng kh\u00e1c v\u1edbi nam gi\u1edbi. H\u00e0m l\u01b0\u1ee3ng omega-3 trong h\u1ea1t chia gi\u00fap duy tr\u00ec m\u1ee9c triglyceride v\u00e0 huy\u1ebft \u00e1p kh\u1ecfe m\u1ea1nh. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean T\u1ea1p ch\u00ed c\u1ee7a Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3 cho th\u1ea5y ph\u1ee5 n\u1eef ti\u00eau th\u1ee5 omega-3 c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch g\u00e2y t\u1eed vong th\u1ea5p h\u01a1n 40% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 l\u01b0\u1ee3ng ti\u00eau th\u1ee5 th\u1ea5p. Ch\u1ea5t x\u01a1 h\u00f2a tan trong h\u1ea1t chia c\u0169ng gi\u00fap gi\u1ea3m h\u1ea5p th\u1ee5 cholesterol LDL trong \u0111\u01b0\u1eddng ti\u00eau h\u00f3a.<\/span><\/p>\n
2.4. H\u1ed7 tr\u1ee3 qu\u1ea3n l\u00fd c\u00e2n n\u1eb7ng t\u1ef1 nhi\u00ean<\/span><\/i><\/b><\/h3>\n
Ph\u1ee5 n\u1eef th\u01b0\u1eddng g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng do s\u1ef1 bi\u1ebfn \u0111\u1ed9ng hormone v\u00e0 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t ch\u1eadm l\u1ea1i theo tu\u1ed5i t\u00e1c. H\u1ea1t chia n\u1edf ra g\u1ea5p 12 l\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a ch\u00fang trong ch\u1ea5t l\u1ecfng, t\u1ea1o th\u00e0nh m\u1ed9t ch\u1ea5t gel gi\u00fap t\u1ea1o c\u1ea3m gi\u00e1c no. C\u01a1 ch\u1ebf \u0111i\u1ec1u ch\u1ec9nh s\u1ef1 th\u00e8m \u0103n t\u1ef1 nhi\u00ean n\u00e0y gi\u00fap ng\u0103n ng\u1eeba vi\u1ec7c \u0103n qu\u00e1 nhi\u1ec1u m\u00e0 kh\u00f4ng c\u1ea7n h\u1ea1n ch\u1ebf calo. Nghi\u00ean c\u1ee9u t\u1eeb Vi\u1ec7n Y t\u1ebf Qu\u1ed1c gia Hoa K\u1ef3 cho th\u1ea5y vi\u1ec7c ti\u00eau th\u1ee5 h\u1ea1t chia d\u1eabn \u0111\u1ebfn gi\u1ea3m l\u01b0\u1ee3ng th\u1ee9c \u0103n trong c\u00e1c b\u1eefa \u0103n ti\u1ebfp theo t\u1eeb 25-30%.<\/span><\/p>\n
2.5. Th\u01b0\u1eddng xuy\u00ean \u0103n h\u1ea1t chia s\u1ebd c\u00f3 l\u00e0n da v\u00e0 m\u00e1i t\u00f3c r\u1ea1ng r\u1ee1<\/span><\/i><\/b><\/h3>\n
Acid b\u00e9o omega-3 v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a trong h\u1ea1t chia gi\u00fap ch\u1ed1ng l\u1ea1i ch\u1ee9ng vi\u00eam nhi\u1ec5m g\u00f3p ph\u1ea7n g\u00e2y l\u00e3o h\u00f3a da. Ph\u1ee5 n\u1eef b\u1ecb m\u1ee5n tr\u1ee9ng c\u00e1 do n\u1ed9i ti\u1ebft t\u1ed1 ho\u1eb7c da kh\u00f4 th\u01b0\u1eddng nh\u1eadn th\u1ea5y s\u1ef1 c\u1ea3i thi\u1ec7n ch\u1ec9 sau v\u00e0i tu\u1ea7n s\u1eed d\u1ee5ng h\u1ea1t chia th\u01b0\u1eddng xuy\u00ean. H\u00e0m l\u01b0\u1ee3ng k\u1ebdm h\u1ed7 tr\u1ee3 s\u1ea3n sinh collagen, trong khi vitamin B3 (niacin) c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng h\u00e0ng r\u00e0o b\u1ea3o v\u1ec7 da. \u0110\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe m\u00e1i t\u00f3c, protein v\u00e0 omega-3 gi\u00fap t\u0103ng c\u01b0\u1eddng nang t\u00f3c v\u00e0 gi\u1ea3m g\u00e3y r\u1ee5ng.<\/span><\/p>\n
3. L\u01b0\u1ee3ng ti\u00eau th\u1ee5 t\u1ed1i \u01b0u h\u00e0ng ng\u00e0y cho ph\u1ee5 n\u1eef<\/span><\/b><\/h2>\n
\u0110\u1ed1i v\u1edbi h\u1ea7u h\u1ebft ph\u1ee5 n\u1eef, 1 – 2 mu\u1ed7ng canh (15 – 30 g) m\u1ed7i ng\u00e0y mang l\u1ea1i l\u1ee3i \u00edch t\u1ed1i \u0111a m\u00e0 kh\u00f4ng g\u00e2y kh\u00f3 ch\u1ecbu cho h\u1ec7 ti\u00eau h\u00f3a. H\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi 1 mu\u1ed7ng c\u00e0 ph\u00ea m\u1ed7i ng\u00e0y v\u00e0 t\u0103ng d\u1ea7n trong v\u00f2ng hai tu\u1ea7n \u0111\u1ec3 h\u1ec7 ti\u00eau h\u00f3a c\u1ee7a b\u1ea1n th\u00edch nghi v\u1edbi h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao. Ph\u1ee5 n\u1eef mang thai v\u00e0 cho con b\u00fa n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi t\u0103ng \u0111\u00e1ng k\u1ec3 l\u01b0\u1ee3ng ti\u00eau th\u1ee5 h\u1ea1t chia.<\/span><\/p>\n
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C\u00e1ch u\u1ed1ng h\u1ea1t chia c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe<\/a><\/h4>\n<\/li>\n
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N\u01b0\u1edbc h\u1ea1t chia c\u00f3 th\u1ef1c s\u1ef1 gi\u00fap gi\u1ea3m c\u00e2n?<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
N\u00ean d\u00f9ng h\u1ea1t chia c\u00f9ng v\u1edbi c\u00e1c b\u1eefa \u0103n ch\u1ee9a vitamin C \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng h\u1ea5p thu s\u1eaft. Tr\u00e1nh d\u00f9ng chung v\u1edbi thu\u1ed1c \u0111i\u1ec1u tr\u1ecb tuy\u1ebfn gi\u00e1p v\u00ec ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf qu\u00e1 tr\u00ecnh h\u1ea5p thu – n\u00ean c\u00e1ch nhau \u00edt nh\u1ea5t 4 gi\u1edd. \u0110\u1ec3 h\u1ed7 tr\u1ee3 chu k\u1ef3 kinh nguy\u1ec7t, h\u00e3y t\u0103ng c\u01b0\u1eddng s\u1eed d\u1ee5ng trong giai \u0111o\u1ea1n ho\u00e0ng th\u1ec3 (ng\u00e0y 15 – 28) khi nhu c\u1ea7u magie cao h\u01a1n.<\/span><\/p>\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, n\u00ean ng\u00e2m 10 g h\u1ea1t chia v\u1edbi kho\u1ea3ng 300 ml n\u01b0\u1edbc \u1ea5m ho\u1eb7c n\u01b0\u1edbc chanh, \u0111\u1ec3 10 – 15 ph\u00fat cho n\u1edf h\u1ebft th\u00ec d\u00f9ng. Kh\u00f4ng n\u00ean d\u00f9ng qu\u00e1 25 – 30g h\u1ea1t chia\/ng\u00e0y v\u00e0 n\u00ean nh\u1edb u\u1ed1ng \u00edt nh\u1ea5t 2 l\u00edt n\u01b0\u1edbc\/ng\u00e0y.<\/span><\/p>\n
\n $\"Khi$ <\/a>Khi n\u00e0o h\u1ea1t chia c\u00f3 th\u1ec3 g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe? Chuy\u00ean gia h\u01b0\u1edbng d\u1eabn 3 c\u00e1ch \u0111\u1ec3 ti\u00eau th\u1ee5 h\u1ea1t chia an to\u00e0n<\/a><\/p>\n
SK\u0110S – M\u1ed9t b\u00e1c s\u0129 chuy\u00ean khoa ti\u00eau h\u00f3a \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o t\u1ea1i Hoa K\u1ef3 \u0111\u00e3 c\u1ea3nh b\u00e1o v\u1ec1 nguy c\u01a1 ngh\u1eb9n khi \u0103n h\u1ea1t chia sai c\u00e1ch, \u0111\u1ed3ng th\u1eddi khuy\u1ebfn ngh\u1ecb c\u00e1c ph\u01b0\u01a1ng ph\u00e1p s\u1eed d\u1ee5ng an to\u00e0n h\u01a1n nh\u01b0 pudding chia ho\u1eb7c sinh t\u1ed1 chia ng\u00e2m tr\u01b0\u1edbc \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o ch\u00fang \u0111\u00e3 tr\u01b0\u01a1ng n\u1edf ho\u00e0n to\u00e0n.<\/p>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u1ed9i dung 1. V\u00ec sao h\u1ea1t chia \u0111\u1eb7c bi\u1ec7t c\u00f3 l\u1ee3i cho ph\u1ee5 n\u1eef? 2. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe d\u00e0nh ri\u00eang cho ph\u1ee5 n\u1eef 3. L\u01b0\u1ee3ng ti\u00eau th\u1ee5 t\u1ed1i \u01b0u h\u00e0ng ng\u00e0y cho ph\u1ee5 n\u1eef Ng\u00e0y c\u00e0ng nhi\u1ec1u ph\u1ee5 n\u1eef t\u00ecm ki\u1ebfm c\u00e1c ph\u01b0\u01a1ng ph\u00e1p t\u1ef1 nhi\u00ean \u0111\u1ec3 h\u1ed7 tr\u1ee3 nhu c\u1ea7u s\u1ee9c kh\u1ecfe \u0111ang […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-1808","post","type-post","status-publish","format-standard","hentry","category-gioi-tinh"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1808","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=1808"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1808\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1808"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}