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

1. Salad rau x\u00e0 l\u00e1ch tr\u1ed9n s\u1ed1t d\u1ee9a, c\u00e0 chua <\/a><\/li>\n
2. B\u00ed \u0111\u1ecf chi\u00ean – m\u00f3n chay c\u00fang r\u1eb1m th\u00e1ng Gi\u00eang<\/a><\/li>\n
3. C\u00e0 t\u00edm x\u00e0o chay<\/a><\/li>\n
4. N\u1ea5m m\u1ee1 kho <\/a><\/li>\n
5. X\u00f4i g\u1ea5c<\/a><\/li>\n
6. Canh kh\u1ed5 qua (m\u01b0\u1edbp \u0111\u1eafng) nh\u1ed3i \u0111\u1eadu ph\u1ee5 chay<\/a><\/li>\n<\/ul>\n<\/div>\n
Salad rau l\u00e0 m\u1ed9t m\u00f3n \u0111\u01a1n gi\u1ea3n nh\u01b0ng th\u00edch h\u1ee3p trong m\u00e2m c\u01a1m chay c\u00fang r\u1eb1m th\u00e1ng Gi\u00eang.<\/p>\n
Rau x\u00e0 l\u00e1ch<\/a> hay c\u00f2n g\u1ecdi l\u00e0 rau di\u1ebfp, l\u00e0 m\u1ed9t trong c\u00e1c lo\u1ea1i rau xanh mang l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch v\u00e0 \u0103n h\u00e0ng ng\u00e0y.<\/p>\n
Trong 100g x\u00e0 l\u00e1ch ch\u1ee9a: 2,87 carbs; 1,36g ch\u1ea5t \u0111\u1ea1m, 0,15g ch\u1ea5t b\u00e9o, 1,3g ch\u1ea5t x\u01a1.<\/p>\n
Ngo\u00e0i ra, gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a rau x\u00e0 l\u00e1ch xu\u1ea5t ph\u00e1t t\u1eeb ngu\u1ed3n vitamin \u0111a d\u1ea1ng. Lo\u1ea1i rau n\u00e0y l\u00e0 ngu\u1ed3n cung c\u1ea5p: folate, niacin, acid pantothenic, pyridoxine, riboflavin, thiamin, vitamin A<\/a>, C, E-alpha v\u00e0 vitamin K.<\/p>\n
H\u00e0m l\u01b0\u1ee3ng ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ee7a rau x\u00e0 l\u00e1ch c\u0169ng r\u1ea5t \u1ea5n t\u01b0\u1ee3ng. X\u00e0 l\u00e1ch ch\u1ee9a: Natri, kali, canxi, \u0111\u1ed3ng, s\u1eaft…<\/p>\n
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\n $\"M\u00e2m$ \n <\/div>
\n
Salad x\u00e0 l\u00e1ch s\u1ed1t d\u1ee9a c\u00e0 chua l\u00e0 m\u00f3n c\u00f3 th\u1ec3 d\u00f9ng trong m\u00e2m c\u1ed7 c\u00fang r\u1eb1m th\u00e1ng Gi\u00eang.<\/p>\n<\/figcaption><\/figure>\n
X\u00e0 l\u00e1ch l\u00e0 m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C<\/a> c\u00f3 c\u00f4ng d\u1ee5ng gi\u00fap c\u01a1 th\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c \u0111\u1ec1 kh\u00e1ng, ch\u1ed1ng l\u1ea1i c\u00e1c t\u00e1c nh\u00e2n g\u00e2y b\u1ec7nh v\u00e0 lo\u1ea1i b\u1ecf c\u00e1c g\u1ed1c t\u1ef1 do \u0111\u1ed9c h\u1ea1i g\u00e2y vi\u00eam. C\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee9c cholesterol LDL. Vitamin K c\u00f3 trong rau x\u00e0 l\u00e1ch c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a x\u01b0\u01a1ng. Cung c\u1ea5p \u0111\u1ee7 vitamin K cho c\u01a1 th\u1ec3 s\u1ebd l\u00e0m t\u0103ng m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng b\u1eb1ng c\u00e1ch th\u00fac \u0111\u1ea9y ho\u1ea1t \u0111\u1ed9ng c\u1ee7a t\u1ebf b\u00e0o t\u1ea1o x\u01b0\u01a1ng. Vitamin A trong rau x\u00e0 l\u00e1ch c\u00f3 t\u00e1c d\u1ee5ng b\u1ea3o v\u1ec7 v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a m\u1eaft. Vitamin A c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh \u0111\u1ee5c th\u1ee7y tinh th\u1ec3.<\/p>\n
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Ng\u00e0y R\u1eb1m th\u00e1ng Gi\u00eang: D\u1ecbch v\u1ee5 \u0111\u1ed3 l\u1ec5 l\u00ean ng\u00f4i, m\u00e2m c\u00fang chay \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Nguy\u00ean li\u1ec7u:<\/i> 300g x\u00e0 l\u00e1ch, 100g c\u00e0 chua bi, 1 c\u1ee7 h\u00e0nh t\u00e2y, \u0111\u1eadu non 1 khu\u00f4n, \u00bc qu\u1ea3 d\u1ee9a, gia v\u1ecb v\u1eeba \u0111\u1ee7.<\/p>\n
C\u00e1ch l\u00e0m:<\/i> Rau x\u00e0 l\u00e1ch, c\u00e0 chua bi r\u1eeda s\u1ea1ch, c\u1eaft m\u1ecfng ng\u00e2m v\u1edbi \u00edt n\u01b0\u1edbc v\u00e0 d\u1ea5m r\u1ed3i v\u1edbt ra \u0111\u1ec3 r\u00e1o. H\u00e0nh t\u00e2y c\u1eaft m\u1ecfng ng\u00e2m v\u1edbi \u00edt n\u01b0\u1edbc v\u00e0 d\u1ea5m r\u1ed3i v\u1edbt ra \u0111\u1ec3 r\u00e1o. \u0110\u1eadu non c\u1eaft mi\u1ebfng nh\u1ecf r\u1ed3i chi\u00ean l\u00ean. Xay d\u1ee9a v\u00e0 c\u00e0 chua \u0111\u1ec3 l\u00e0m n\u01b0\u1edbc s\u1ed1t. B\u1eafc ch\u1ea3o l\u00ean r\u1ed3i cho d\u1ee9a v\u00e0 c\u00e0 chua \u0111\u00e3 xay v\u00e0o n\u00eam n\u1ebfm gia v\u1ecb cho v\u1eeba \u0103n, \u0111\u00e1nh \u0111\u1ec1u, s\u00f4i th\u00ec b\u1eafc xu\u1ed1ng. B\u00e0y rau x\u00e0 l\u00e1ch, c\u00e0 chua, h\u00e0nh t\u00e2y \u0111\u1eadu non chi\u00ean r\u1ed3i \u0111\u1ed5 n\u01b0\u1edbc s\u1ed1t d\u1ee9a v\u00e0 c\u00e0 chua v\u00e0o tr\u1ed9n \u0111\u1ec1u.<\/p>\n
2. B\u00ed \u0111\u1ecf chi\u00ean – <\/b>m\u00f3n chay c\u00fang r\u1eb1m th\u00e1ng Gi\u00eang<\/h2>\n\n
\n $\"M\u00e2m$ \n <\/div>
\n
B\u00ed \u0111\u1ecf chi\u00ean.<\/p>\n<\/figcaption><\/figure>\n
B\u00ed \u0111\u1ecf<\/a> t\u1eeb l\u00e2u \u0111\u00e3 l\u00e0 th\u1ef1c ph\u1ea9m b\u1ed5 sung dinh d\u01b0\u1ee1ng r\u1ea5t \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng khi c\u00f3 kh\u1ea3 n\u0103ng t\u0103ng c\u01b0\u1eddng vi ch\u1ea5t cho c\u01a1 th\u1ec3. Trong 1 ch\u00e9n b\u00ed \u0111\u1ecf cho th\u1ea5y th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng c\u1ee7a b\u00ed \u0111\u1ecf ch\u1ee7 y\u1ebfu g\u1ed3m 49 calo, 12g carbs, 3g ch\u1ea5t x\u01a1, 2g protein v\u00e0 nhi\u1ec1u c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t<\/a> nh\u01b0 K, C, kali, \u0111\u1ed3ng, mangan, riboflavin, s\u1eaft, folate; c\u00e1c ch\u1ea5t niacin, acid pantothenic, vitamin B6 v\u00e0 thiamin.<\/p>\n
Ngo\u00e0i c\u00e1c ch\u1ea5t n\u00eau tr\u00ean, th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng c\u1ee7a b\u00ed \u0111\u1ecf c\u00f2n r\u1ea5t gi\u00e0u c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a<\/a> h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i s\u1ef1 t\u1ea5n c\u00f4ng c\u1ee7a c\u00e1c t\u00e1c nh\u00e2n g\u00e2y h\u1ea1i, \u0111\u1eb7c bi\u1ec7t l\u00e0 g\u1ed1c t\u1ef1 do v\u00e0 c\u00e1c t\u1ebf b\u00e0o g\u00e2y b\u1ec7nh ung th\u01b0. Th\u00e0nh ph\u1ea7n beta-carotene trong b\u00ed \u0111\u1ecf kh\u00e1 cao, c\u00f3 hi\u1ec7u qu\u1ea3 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh v\u00e0 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng v\u1edbi th\u1ecb l\u1ef1c<\/a> v\u00e0 s\u1ee9c kh\u1ecfe.<\/p>\n
Nguy\u00ean li\u1ec7u:<\/i> 500g b\u00ed \u0111\u1ecf, 100g b\u1ed9t m\u00ec, h\u1ea1t n\u00eam chay, h\u1ea1t ti\u00eau.<\/p>\n
C\u00e1ch l\u00e0m:<\/i> B\u00ed \u0111\u1ecf g\u1ecdt v\u1ecf, th\u00e1i mi\u1ebfng con ch\u00ec. Tr\u1ed9n b\u1ed9t m\u00ec, ch\u00fat mu\u1ed1i v\u1edbi n\u01b0\u1edbc \u0111\u1ec3 h\u1ed7n h\u1ee3p s\u00e1nh m\u1ecbn. Sau \u0111\u00f3 cho b\u00ed \u0111\u1ecf v\u00e0o tr\u1ed9n \u0111\u1ec1u. Cho d\u1ea7u v\u00e0o ch\u1ea3o s\u00e2u l\u00f2ng sau \u0111\u00f3 cho b\u00ed \u0111\u1ecf v\u00e0o chi\u00ean v\u00e0ng. B\u00ed \u0111\u1ecf ch\u00edn v\u1edbt ra \u0111\u1ec3 l\u00ean \u0111\u0129a \u0111\u00e3 l\u00f3t s\u1eb5n gi\u1ea5y th\u1ea5m d\u1ea7u. Sau \u0111\u00f3 r\u1eafc ch\u00fat mu\u1ed1i l\u00ean tr\u00ean b\u00ed \u0111\u1ecf.<\/p>\n
3. C\u00e0 t\u00edm x\u00e0o chay<\/b><\/h2>\n\n
\n $\"M\u00e2m$ \n <\/div>
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C\u00e0 t\u00edm x\u00e0o.<\/p>\n<\/figcaption><\/figure>\n
Trong th\u00e0nh ph\u1ea7n c\u1ee7a c\u00e0 t\u00edm<\/a> c\u00f3 92% n\u01b0\u1edbc, 5,5% glucid, 1,3% protid, 0,2% lipid. C\u00e1c kho\u00e1ng ch\u1ea5t (t\u00ednh theo mg\/100g) g\u1ed3m: kali 220, ph\u1ed1t pho 15, magie 12, calcium 10, l\u01b0u hu\u1ef3nh 15, clor 15, s\u1eaft 0,5, mangan 0,2, k\u1ebdm 0,2, \u0111\u1ed3ng 0,1, iod 0,002. C\u00e1c vitatmin B1, B12, PP r\u1ea5t \u00edt, nhi\u1ec1u ch\u1ea5t nh\u1ea7y.<\/p>\n
C\u00e0 t\u00edm l\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng cao. N\u00f3 h\u1eefu \u00edch v\u1edbi ng\u01b0\u1eddi b\u1ec7nh ung th\u01b0 \u0111\u1ea1i tr\u00e0ng do c\u00e0 t\u00edm ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng l\u1edbn ch\u1ea5t x\u01a1 h\u1ea5p th\u1ee5 \u0111\u1ed9c t\u1ed1 v\u00e0 h\u00f3a ch\u1ea5t c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a ung th\u01b0 \u0111\u1ea1i tr\u00e0ng.<\/p>\n
Th\u00eam v\u00e0o \u0111\u00f3, c\u00e0 t\u00edm ch\u1ee9a nhi\u1ec1u n\u01b0\u1edbc v\u00e0 potassium c\u00f3 kh\u1ea3 n\u0103ng k\u00edch th\u00edch nh\u1ecbp tim ho\u1ea1t \u0111\u1ed9ng t\u1ed1t. Ngo\u00e0i ra, magie v\u00e0 canxi c\u00f9ng v\u1edbi vitamin A v\u00e0 C trong c\u00e0 t\u00edm c\u00f3 t\u00e1c d\u1ee5ng c\u1ea3i thi\u1ec7n c\u1ea5u tr\u00fac x\u01b0\u01a1ng gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch<\/a>. \u0110\u1ed3ng th\u1eddi magie trong c\u00e0 t\u00edm c\u00f2n ch\u1ed1ng l\u1ea1i c\u1ea3m gi\u00e1c b\u1ed3n ch\u1ed3n, lo l\u1eafng v\u00e0 ch\u1ee9ng m\u1ea5t ng\u1ee7\u2026<\/p>\n
Nguy\u00ean li\u1ec7u: <\/i>3 qu\u1ea3 c\u00e0 t\u00edm d\u00e0i, 1 \u00edt rau h\u00fang, t\u1ecfi, \u1edbt, d\u1ea7u h\u00e0o chay, n\u01b0\u1edbc t\u01b0\u01a1ng, \u0111\u01b0\u1eddng, s\u1ed1t t\u00e0u x\u00ec, h\u1ea1t ti\u00eau.<\/p>\n
C\u00e1ch l\u00e0m:<\/i> C\u00e0 t\u00edm r\u1eeda s\u1ea1ch, c\u1eaft l\u00e1t v\u00e0 cho h\u1ebft v\u00e0o n\u01b0\u1edbc mu\u1ed1i \u0111\u1ec3 ng\u00e2m trong 15 ph\u00fat cho h\u1ebft nh\u1ef1a, v\u1edbt ra \u0111\u1ec3 r\u00e1o. Rau h\u00fang r\u1eeda s\u1ea1ch, t\u1ecfi \u1edbt b\u0103m nh\u1ecf v\u00e0 rau h\u00fang c\u1eaft nh\u1ecf. Phi th\u01a1m t\u1ecfi tr\u00ean ch\u1ea3o d\u1ea7u r\u1ed3i cho c\u00e0 t\u00edm v\u00e0o x\u00e0o n\u00eam n\u1ebfm ch\u00fat n\u01b0\u1edbc t\u01b0\u01a1ng, d\u1ea7u h\u00e0o, s\u1ed1t t\u00e0u x\u00ec, ti\u00eau, \u1edbt b\u0103m. X\u00e0o th\u00eam t\u1eeb 5 \u0111\u1ebfn 10 ph\u00fat \u0111\u1ec3 c\u00e0 t\u00edm ch\u00edn \u0111\u1ec1u r\u1ed3i t\u1eaft b\u1ebfp cho rau h\u00fang l\u00ean tr\u00ean.<\/p>\n
4. N\u1ea5m m\u1ee1 kho <\/span><\/h2>\n\n
\n $\"M\u00e2m$ \n <\/div>
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N\u1ea5m m\u1ee1 kho.<\/p>\n<\/figcaption><\/figure>\n
N\u1ea5m l\u00e0 m\u1ed9t trong c\u00e1c nguy\u00ean li\u1ec7u ph\u1ed5 bi\u1ebfn \u1edf c\u00e1c m\u00f3n chay v\u00e0 d\u1ec5 d\u00e0ng bi\u1ebfn t\u1ea5u ra nhi\u1ec1u m\u00f3n \u0103n ngon c\u01a1m kh\u00e1c nhau trong \u0111\u00f3 c\u00f3 n\u1ea5m kho chay. N\u1ea5m m\u1ee1 kh\u00f4ng ch\u1ec9 l\u00e0 nguy\u00ean li\u1ec7u th\u01a1m ngon m\u00e0 c\u00f2n nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe b\u1ea5t ng\u1edd.<\/p>\n
Trong 100g n\u1ea5m m\u1ee1 t\u01b0\u01a1i c\u00f3 ch\u1ee9a 2,9g protid (100g kh\u00f4 ch\u1ee9a 36 – 38g protid), 0,2g lipid, 2,4g glucid, 0,6g ch\u1ea5t x\u01a1, 0,6g ch\u1ea5t tro, 8mg Ca, 66mg P, 1,3mg Fe, 0,11mg vitamin B1, 0,16mg vitamin B2, 4mg vitamin C. Ngo\u00e0i ra, n\u1ea5m m\u1ee1 c\u00f2n ch\u1ee9a nhi\u1ec1u lo\u1ea1i acid amine nh\u01b0 threonine, alanine, aspartic acid, nhi\u1ec1u nguy\u00ean t\u1ed1 vi l\u01b0\u1ee3ng kh\u00e1c nh\u01b0 Na, K, Mn, Zn, I, Cu…<\/p>\n
Theo y h\u1ecdc c\u1ed5 truy\u1ec1n, n\u1ea5m m\u1ee1 v\u1ecb ng\u1ecdt, t\u00ednh m\u00e1t, c\u00f3 c\u00f4ng d\u1ee5ng b\u1ed5 t\u1ef3 \u00edch kh\u00ed, nhu\u1eadn ph\u1ebf h\u00f3a \u0111\u00e0m, ti\u00eau th\u1ef1c l\u00fd kh\u00ed, r\u1ea5t th\u00edch h\u1ee3p cho nh\u1eefng ng\u01b0\u1eddi ch\u00e1n \u0103n m\u1ec7t m\u1ecfi do t\u1ef3 v\u1ecb h\u01b0 y\u1ebfu, s\u1ea3n ph\u1ee5 thi\u1ebfu s\u1eefa, vi\u00eam ph\u1ebf qu\u1ea3n m\u1ea1n t\u00ednh<\/a>, vi\u00eam gan m\u1ea1n t\u00ednh, h\u1ed9i ch\u1ee9ng suy gi\u1ea3m b\u1ea1ch c\u1ea7u…<\/p>\n
Ngo\u00e0i ra, n\u1ea5m m\u1ee1 c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m gi\u1ea3m \u0111\u01b0\u1eddng m\u00e1u, h\u1ea1 n\u1ed3ng \u0111\u1ed9 cholesterol trong huy\u1ebft thanh v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng tuy\u1ebfn tu\u1ef5. B\u1edfi v\u1eady, n\u1ea5m m\u1ee1 l\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m l\u00fd t\u01b0\u1edfng d\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi b\u1ecb b\u1ec7nh tim m\u1ea1ch, \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng<\/a>, ung th\u01b0 v\u00e0 b\u1ec7nh l\u00fd tuy\u1ebfn tu\u1ef5.<\/p>\n
Nguy\u00ean li\u1ec7u: <\/i>300gr n\u1ea5m m\u1ee1, 2 th\u00eca canh n\u01b0\u1edbc m\u00e0u, 2 th\u00eca canh x\u00ec d\u1ea7u, 1 th\u00eca canh d\u1ea7u h\u00e0o chay, 1 th\u00eca c\u00e0 ph\u00ea d\u1ea7u \u0111i\u1ec1u m\u00e0u, 1 c\u1ee7 h\u00e0nh kh\u00f4, \u00bd c\u1ee7 t\u1ecfi b\u0103m nh\u1ecf, h\u1ea1t n\u00eam chay, \u0111\u01b0\u1eddng, \u1edbt b\u1ed9t, h\u1ea1t ti\u00eau.<\/p>\n
C\u00e1ch l\u00e0m: <\/i>N\u1ea5m m\u1ee1 r\u1eeda s\u1ea1ch v\u00e0 c\u1eaft th\u00e0nh l\u00e1t ho\u1eb7c b\u1ed5 4 theo chi\u1ec1u d\u1ecdc. \u01af\u1edbp n\u1ea5m v\u1edbi c\u00e1c gia v\u1ecb tr\u1ed9n \u0111\u1ec1u kho\u1ea3ng 15 – 20 ph\u00fat. \u0110\u1eb7t n\u1ed3i l\u00ean b\u1ebfp, cho \u00edt d\u1ea7u v\u00e0o \u0111un n\u00f3ng r\u1ed3i cho h\u00e0nh t\u1ecfi v\u00e0o phi th\u01a1m. \u0110\u1ed5 n\u1ea5m \u0111\u00e3 \u01b0\u1edbp v\u00e0o n\u1ed3i, \u0111\u1ea3o \u0111\u1ec1u r\u1ed3i \u0111\u1eady n\u1eafp l\u1ea1i. \u0110un l\u1eeda nh\u1ecf liu riu ch\u1eebng 15 ph\u00fat r\u1ed3i t\u1eaft b\u1ebfp.<\/p>\n
5. X\u00f4i g\u1ea5c<\/strong><\/h2>\n\n
\n $\"M\u00e2m$ \n <\/div>
\n
X\u00f4i g\u1ea5c.<\/p>\n<\/figcaption><\/figure>\n
X\u00f4i l\u00e0 m\u00f3n c\u00f3 th\u1ec3 c\u00fang trong c\u1ed7 m\u1eb7n hay c\u1ed7 chay. X\u00f4i g\u1ea5c l\u00e0 m\u1ed9t m\u00f3n kh\u00f4ng th\u1ec3 thi\u1ebfu tr\u00ean m\u00e2m c\u00fang ng\u00e0y T\u1ebft. \u0110\u0129a x\u00f4i m\u00e0u \u0111\u1ecf c\u00f9ng h\u01b0\u01a1ng th\u01a1m t\u1ecfa ra mang \u00fd ngh\u0129a m\u1ed9t n\u0103m m\u1edbi \u0111\u1ee7 \u0111\u1ea7y v\u00e0 an l\u00e0nh. X\u00f4i g\u1ea5c kh\u00f4ng ch\u1ec9 c\u00f3 t\u00e1c d\u1ee5ng cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m \u0111\u1eb9p v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ch\u1ed1ng l\u1ea1i m\u1ed9t s\u1ed1 b\u1ec7nh th\u01b0\u1eddng g\u1eb7p.<\/p>\n
Qu\u1ea3 g\u1ea5c r\u1ea5t gi\u00e0u lycopen, \u03b2-caroten (ti\u1ec1n vitamin A), vitamin C, vitamin E, c\u00e1c acid b\u00e9o thi\u1ebft y\u1ebfu, cryptoxanthin v\u00e0 nhi\u1ec1u lo\u1ea1i kho\u00e1ng ch\u1ea5t.<\/p>\n
Trong 100g g\u1ea1o n\u1ebfp \u0111\u1ec3 n\u1ea5u x\u00f4i g\u1ea5c c\u00f3 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng: 8,2g ch\u1ea5t \u0111\u1ea1m, 74,9g tinh b\u1ed9t, 32mg canxi, 282mg kali, 1,2mg s\u1eaft v\u00e0 1,5g ch\u1ea5t b\u00e9o c\u00f9ng v\u1edbi c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t kh\u00e1c.<\/p>\n
Do \u0111\u00f3, x\u00f4i g\u1ea5c c\u00f3 c\u00f4ng d\u1ee5ng t\u1ed1t cho m\u1eaft nh\u1edd th\u00e0nh ph\u1ea7n beta carotene trong qu\u1ea3 g\u1ea5c; H\u1ed7 tr\u1ee3 ti\u00eau ho\u00e1; T\u1ed1t cho tim m\u1ea1ch v\u00e0 nh\u1edd g\u1ea5c gi\u00e0u selen, kho\u00e1ng ch\u1ea5t v\u00e0 c\u00e1c vitamin gi\u00fap \u1ed5n \u0111\u1ecbnh h\u1ec7 th\u1ea7n kinh; T\u0103ng s\u1ee9c \u0111\u1ec1 kh\u00e1ng nh\u1edd th\u00e0nh ph\u1ea7n d\u01b0\u1ee1ng ch\u1ea5t curcumin<\/a> v\u00e0 beta carotene. \u0110\u1ed3ng th\u1eddi, c\u00f2n t\u0103ng kh\u1ea3 n\u0103ng ch\u1ed1ng oxy h\u00f3a, ng\u0103n s\u1ef1 h\u00ecnh th\u00e0nh c\u1ee7a c\u00e1c g\u1ed1c t\u1ef1 do, t\u0103ng h\u1ec7 mi\u1ec5n d\u1ecbch cho c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh.<\/p>\n
Nguy\u00ean li\u1ec7u:<\/i> 2kg g\u1ea1o n\u1ebfp, 1 qu\u1ea3 g\u1ea5c ch\u00edn \u0111\u1ecf, mu\u1ed1i, \u0111\u01b0\u1eddng, d\u1ea7u \u0103n, d\u1eeba n\u1ea1o, n\u01b0\u1edbc c\u1ed1t d\u1eeba, 2 th\u00eca r\u01b0\u1ee3u g\u1ea1o. N\u1ebfu n\u1ea5u \u00edt g\u1ea1o h\u01a1n th\u00ec gi\u1ea3m t\u1ef7 l\u1ec7 g\u1ea5c v\u00e0 c\u00e1c gia v\u1ecb n\u00f3i tr\u00ean.<\/p>\n
C\u00e1ch l\u00e0m: <\/i>G\u1ea1o n\u1ebfp vo s\u1ea1ch, v\u1edbt ra \u0111\u1ec3 r\u00e1o n\u01b0\u1edbc, th\u00eam 1 th\u00eca mu\u1ed1i v\u00e0o tr\u1ed9n \u0111\u1ec1u. N\u1ea1o h\u1ebft ph\u1ea7n th\u1ecbt trong g\u1ea5c r\u1ed3i cho v\u00e0o b\u00e1t, th\u00eam 2 th\u00eca r\u01b0\u1ee3u tr\u1eafng v\u00e0 b\u00f3p th\u1eadt k\u1ef9 \u0111\u1ec3 gi\u1eef \u0111\u01b0\u1ee3c m\u00e0u \u0111\u1ecf c\u1ee7a g\u1ea5c. Tr\u1ed9n \u0111\u1ec1u ph\u1ea7n th\u1ecbt g\u1ea5c v\u00e0 g\u1ea1o n\u1ebfp. Sau \u0111\u00f3 \u0111\u1ec3 kho\u1ea3ng 6 gi\u1edd gi\u00fap g\u1ea1o v\u00e0 g\u1ea5c th\u1ea5m \u0111\u1ec1u h\u01a1n, khi n\u1ea5u x\u00f4i s\u1ebd d\u1ebbo, m\u00e0u s\u1ebd \u0111\u1eb9p m\u1eaft h\u01a1n. N\u1ebfu ng\u00e2m g\u1ea1o n\u1ebfp qua \u0111\u00eam th\u00ec kh\u00f4ng c\u1ea7n \u0111\u1ee3i 6 gi\u1edd m\u00e0 c\u00f3 th\u1ec3 n\u1ea5u \u0111\u01b0\u1ee3c lu\u00f4n. C\u00f3 th\u1ec3 n\u1ea5u ho\u1eb7c \u0111\u1ed3, sau khi ch\u00edn tr\u1ed9n \u0111\u1ec1u n\u01b0\u1edbc c\u1ed1t d\u1eeba v\u00e0 d\u1eeba n\u1ea1o.<\/p>\n
6. Canh kh\u1ed5 qua (m\u01b0\u1edbp \u0111\u1eafng) nh\u1ed3i \u0111\u1eadu ph\u1ee5 chay<\/strong><\/h2>\n\n
\n $\"M\u00e2m$ \n <\/div>
\n
Canh kh\u1ed5 qua nh\u1ed3i \u0111\u1eadu ph\u1ee5 chay.<\/p>\n<\/figcaption><\/figure>\n
M\u01b0\u1edbp \u0111\u1eafng \u0111\u01b0\u1ee3c x\u1ebfp v\u00e0o danh s\u00e1ch nh\u1eefng lo\u1ea1i rau c\u00f3 nhi\u1ec1u c\u00f4ng d\u1ee5ng nh\u1ea5t cho s\u1ee9c kh\u1ecfe. Kh\u00f4ng ch\u1ec9 ch\u1ee9a r\u1ea5t nhi\u1ec1u vitamin, kho\u00e1ng ch\u1ea5t, ch\u1ea5t x\u01a1, m\u01b0\u1edbp \u0111\u1eafng c\u00f3 ch\u1ee9a nhi\u1ec1u h\u1ee3p ch\u1ea5t th\u1ef1c v\u1eadt c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe.<\/p>\n
Trong 100g m\u01b0\u1edbp \u0111\u1eafng s\u1ed1ng cung c\u1ea5p: 21 calo, tinh b\u1ed9t: 4g, ch\u1ea5t x\u01a1: 2g, v\u00e0 c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t nh\u01b0 C, A, folate, kali, k\u1ebdm, s\u1eaft\u2026<\/p>\n
M\u01b0\u1edbp \u0111\u1eafng gi\u00e0u vitamin C, m\u1ed9t vi ch\u1ea5t dinh d\u01b0\u1ee1ng quan tr\u1ecdng gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch, t\u1ea1o x\u01b0\u01a1ng v\u00e0 ch\u1eefa l\u00e0nh v\u1ebft th\u01b0\u01a1ng. N\u00f3 c\u0169ng ch\u1ee9a nhi\u1ec1u vitamin A, m\u1ed9t lo\u1ea1i vitamin tan trong ch\u1ea5t b\u00e9o gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u1ee7a da v\u00e0 th\u1ecb l\u1ef1c.<\/p>\n
Khi \u0103n m\u01b0\u1edbp \u0111\u1eafng c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c cung c\u1ea5p folate, ch\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ef1 t\u0103ng tr\u01b0\u1edfng v\u00e0 ph\u00e1t tri\u1ec3n c\u0169ng nh\u01b0 m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf kali, k\u1ebdm v\u00e0 s\u1eaft.<\/p>\n
\u0110\u1eb7c bi\u1ec7t, m\u01b0\u1edbp \u0111\u1eafng c\u0169ng l\u00e0 m\u1ed9t ngu\u1ed3n cung c\u1ea5p catechin, acid gallic, epicatechin v\u00e0 acid chlorogenic – nh\u1eefng h\u1ee3p ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap b\u1ea3o v\u1ec7 t\u1ebf b\u00e0o kh\u1ecfi b\u1ecb h\u01b0 h\u1ea1i. M\u01b0\u1edbp \u0111\u1eafng \u00edt calo nh\u01b0ng l\u1ea1i nhi\u1ec1u ch\u1ea5t x\u01a1, r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe h\u1ec7 ti\u00eau h\u00f3a v\u00e0 \u0111\u01b0\u1eddng ru\u1ed9t.<\/p>\n
Ngo\u00e0i ra m\u01b0\u1edbp \u0111\u1eafng gi\u00fap gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u<\/a> h\u1ed7 tr\u1ee3 t\u1ed1t cho ng\u01b0\u1eddi b\u1ec7nh \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng.<\/p>\n
Nguy\u00ean li\u1ec7u:<\/em> 2 tr\u00e1i kh\u1ed5 qua nh\u1ecf, b\u00fan t\u00e0u kh\u00f4 (mi\u1ebfn) 50g, 1 c\u1ee7 c\u00e0 r\u1ed1t, 200g \u0111\u1eadu ph\u1ee5, 10g m\u1ed9c nh\u0129, h\u00e0nh l\u00e1, h\u1ea1t n\u00eam chay, h\u1ea1t ti\u00eau, \u0111\u01b0\u1eddng.<\/p>\n
C\u00e1ch l\u00e0m:<\/em> Kh\u1ed5 qua r\u1eeda s\u1ea1ch, b\u1ecf h\u1ebft ph\u1ea7n h\u1ea1t b\u00ean trong, b\u00fan t\u00e0u ng\u00e2m cho n\u1edf, c\u00e0 r\u1ed1t b\u00e0o s\u1ee3i v\u00e0 c\u1eaft nh\u1ecf, n\u1ea5m m\u00e8o r\u1eeda s\u1ea1ch v\u00e0 b\u0103m nh\u1ecf. Cho d\u1ea7u v\u00e0o ch\u1ea3o, \u0111\u1ee3i d\u1ea7u n\u00f3ng th\u00ec cho \u0111\u1eadu ph\u1ee5 chi\u00ean \u0111\u1ebfn khi v\u00e0ng gi\u00f2n th\u00ec l\u1ea5y ra, sau \u0111\u00f3 d\u00f9ng tay b\u00f3p nhuy\u1ec5n \u0111\u1eadu ph\u1ee5 tr\u1ed9n \u0111\u1ec1u, b\u00fan t\u00e0u c\u1eaft nh\u1ecf, c\u00e0 r\u1ed1t, m\u1ed9c nh\u0129 n\u00eam b\u1ed9t n\u00eam chay, ti\u00eau, mu\u1ed1i r\u1ed3i nh\u1ed3i nh\u00e2n v\u00e0o kh\u1ed5 qua \u0111\u1ec3 n\u1ea5u canh.<\/p>\n
\n $\"5$ <\/a>5 m\u00f3n chay th\u01a1m ngon d\u1ec5 l\u00e0m t\u1eeb \u0111\u1eadu ph\u1ee5 cho m\u00e2m c\u1ed7 m\u00f9a Vu Lan<\/a><\/p>\n
SK\u0110S – \u0110\u1eadu ph\u1ee5 l\u00e0 m\u1ed9t trong nh\u1eefng nguy\u00ean li\u1ec7u h\u00e0ng \u0111\u1ea7u \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn \u0111\u1ec3 ch\u1ebf bi\u1ebfn m\u00f3n chay. \u0110\u1eadu ph\u1ee5 c\u0169ng l\u00e0 th\u1ef1c ph\u1ea9m cung c\u1ea5p protein v\u00e0 canxi r\u1ea5t t\u1ed1t. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c m\u00f3n \u0103n th\u01a1m ngon, h\u1ea5p d\u1eabn t\u1eeb \u0111\u1eadu ph\u1ee5 ai c\u0169ng c\u00f3 th\u1ec3 l\u00e0m cho m\u00e2m c\u1ed7 m\u00f9a Vu Lan.<\/p>\n<\/div>\n
Xem th\u00eam video \u0111ang \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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6 th\u1ef1c ph\u1ea9m gi\u00e0u protein t\u1ed1t cho ng\u01b0\u1eddi \u0103n chay.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
1. Salad rau x\u00e0 l\u00e1ch tr\u1ed9n s\u1ed1t d\u1ee9a, c\u00e0 chua N\u1ed9i dung 1. Salad rau x\u00e0 l\u00e1ch tr\u1ed9n s\u1ed1t d\u1ee9a, c\u00e0 chua 2. B\u00ed \u0111\u1ecf chi\u00ean – m\u00f3n chay c\u00fang r\u1eb1m th\u00e1ng Gi\u00eang 3. C\u00e0 t\u00edm x\u00e0o chay 4. N\u1ea5m m\u1ee1 kho 5. X\u00f4i g\u1ea5c 6. Canh kh\u1ed5 qua (m\u01b0\u1edbp \u0111\u1eafng) nh\u1ed3i \u0111\u1eadu ph\u1ee5 chay […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-252","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/252","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=252"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/252\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=252"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

2. B\u00ed \u0111\u1ecf chi\u00ean – <\/b>m\u00f3n chay c\u00fang r\u1eb1m th\u00e1ng Gi\u00eang<\/h2>\n\n\n \n <\/div>

3. C\u00e0 t\u00edm x\u00e0o chay<\/b><\/h2>\n\n\n \n <\/div>

4. N\u1ea5m m\u1ee1 kho <\/span><\/h2>\n\n\n \n <\/div>

5. X\u00f4i g\u1ea5c<\/strong><\/h2>\n\n\n \n <\/div>

6. Canh kh\u1ed5 qua (m\u01b0\u1edbp \u0111\u1eafng) nh\u1ed3i \u0111\u1eadu ph\u1ee5 chay<\/strong><\/h2>\n\n\n \n <\/div>