{"id":345,"date":"2025-08-14T06:32:36","date_gmt":"2025-08-14T06:32:36","guid":{"rendered":"https:\/\/dinhhoa.sgi.edu.vn\/?p=345"},"modified":"2025-08-15T02:53:12","modified_gmt":"2025-08-15T02:53:12","slug":"an-rau-gi-de-giam-mo-noi-tang","status":"publish","type":"post","link":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/2025\/08\/14\/an-rau-gi-de-giam-mo-noi-tang\/","title":{"rendered":"\u0102n rau g\u00ec \u0111\u1ec3 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng?"},"content":{"rendered":"

M\u1ee1 n\u1ed9i t\u1ea1ng l\u00e0 lo\u1ea1i m\u1ee1 bao quanh c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng trong b\u1ee5ng. Ch\u00fang c\u00f3 h\u1ea1i v\u00ec l\u00e0 y\u1ebfu t\u1ed1 l\u00e0m t\u0103ng nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2, tim m\u1ea1ch v\u00e0 ung th\u01b0. May m\u1eafn l\u00e0 \u0103n nhi\u1ec1u rau c\u1ee7 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m lo\u1ea1i m\u1ee1 n\u00e0y.<\/h2>\n
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\u0102n th\u01b0\u1eddng xuy\u00ean c\u00e1c nh\u00f3m rau sau, k\u1ebft h\u1ee3p v\u1edbi l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, th\u00ec ch\u00fang ta ho\u00e0n to\u00e0n c\u00f3 th\u1ec3\u00a0gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng<\/a>\u00a0v\u00e0 c\u00f3 v\u00f2ng b\u1ee5ng thon g\u1ecdn.<\/p>\n

Rau gi\u00e0u ch\u1ea5t x\u01a1 h\u00f2a tan<\/h2>\n

Ch\u1ea5t x\u01a1 h\u00f2a tan khi v\u00e0o d\u1ea1 d\u00e0y s\u1ebd h\u1ea5p th\u1ee5 n\u01b0\u1edbc, tr\u1edf th\u00e0nh d\u1ea1ng nh\u01b0 gel. Ch\u00fang c\u00f3 t\u00e1c d\u1ee5ng k\u00e9o d\u00e0i c\u1ea3m gi\u00e1c no, \u0111\u1ed3ng th\u1eddi l\u00e0m ch\u1eadm ti\u00eau h\u00f3a v\u00e0 qu\u00e1 tr\u00ecnh h\u1ea5p thu n\u0103ng l\u01b0\u1ee3ng, theo chuy\u00ean trang\u00a0Eating Well<\/i>\u00a0(M\u1ef9).<\/p>\n

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M\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a \u0110\u1ea1i h\u1ecdc Wake Forest (M\u1ef9) cho th\u1ea5y c\u1ee9 m\u1ed7i 10 gram ch\u1ea5t x\u01a1 h\u00f2a tan n\u1ea1p th\u00eam m\u1ed7i ng\u00e0y s\u1ebd gi\u1ea3m \u0111\u01b0\u1ee3c kho\u1ea3ng 3,7% m\u1ee1 n\u1ed9i t\u1ea1ng trong v\u00f2ng 5 n\u0103m. \u0110i\u1ec1u n\u00e0y l\u00e0 do ch\u1ea5t x\u01a1 h\u00f2a tan gi\u00fap c\u1ea3i thi\u1ec7n \u0111a d\u1ea1ng vi khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t, t\u1ea1o ra c\u00e1c a x\u00edt b\u00e9o chu\u1ed7i ng\u1eafn, gi\u00fap t\u0103ng t\u1ed1c qu\u00e1 tr\u00ecnh\u00a0\u0111\u1ed1t m\u1ee1 b\u1ee5ng<\/a>. C\u00e1c lo\u1ea1i rau gi\u00e0u ch\u1ea5t x\u01a1 h\u00f2a tan l\u00e0 b\u1eafp c\u1ea3i Brussel, \u0111\u1eadu, khoai lang, y\u1ebfn m\u1ea1ch v\u00e0 cam.<\/p>\n

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\"\u0102n<\/a><\/div>
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C\u1ea3i b\u00f3 x\u00f4i v\u00e0 c\u1ea3i xo\u0103n ch\u1ee9a c\u00e1c d\u01b0\u1ee1ng ch\u1ea5t gi\u00fap h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng<\/p>\n<\/figcaption>

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\u1ea2NH: AI<\/p>\n<\/div>\n<\/figure>\n

C\u1ea3i b\u00f3 x\u00f4i<\/b><\/h2>\n

Nhi\u1ec1u chuy\u00ean gia dinh d\u01b0\u1ee1ng cho bi\u1ebft c\u1ea3i b\u00f3 x\u00f4i l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i rau gi\u00fap gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng t\u1ed1t nh\u1ea5t. L\u1ee3i \u00edch n\u00e0y ch\u1ee7 y\u1ebfu l\u00e0 nh\u1edd l\u00e0m l\u01b0\u1ee3ng cao c\u00e1c ch\u1ea5t trong nh\u00f3m carotenoid, ch\u1eb3ng h\u1ea1n lutein v\u00e0 zeaxanthin. Nh\u1eefng ch\u1ea5t n\u00e0y th\u00fac \u0111\u1ea9y \u00f4 xy h\u00f3a m\u1ee1 v\u00e0 gi\u1ea3m vi\u00eam.<\/p>\n

C\u1ea3i b\u00f3 x\u00f4i c\u0169ng cung c\u1ea5p l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 \u0111\u00e1ng k\u1ec3. Ch\u1ec9 1 ch\u00e9n c\u1ea3i n\u1ea5u ch\u00edn \u0111\u00e3 cung c\u1ea5p 4 gram ch\u1ea5t x\u01a1, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 14% nhu c\u1ea7u h\u1eb1ng ng\u00e0y<\/p>\n

Rau gi\u00e0u ch\u1ea5t ch\u1ed1ng \u00f4 xy h\u00f3a<\/b><\/h2>\n

M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u ch\u1ea5t ch\u1ed1ng \u00f4 xy h\u00f3a v\u00e0 kh\u00e1ng vi\u00eam nh\u01b0 carotenoid, vitamin A, C, E v\u00e0 polyphenol c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ee1 n\u1ed9i t\u1ea1ng. C\u00e1c d\u01b0\u1ee1ng ch\u1ea5t n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m c\u0103ng th\u1eb3ng \u00f4 xy h\u00f3a v\u00e0 ph\u1ea3n \u1ee9ng vi\u00eam. C\u00e1c lo\u1ea1i th\u1ef1c v\u1eadt gi\u00e0u nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t n\u00e0y th\u01b0\u1eddng c\u00f3 m\u00e0u \u0111\u1ecf, ch\u1eb3ng h\u1ea1n c\u00e0 r\u1ed1t, khoai lang hay \u1edbt chu\u00f4ng \u0111\u1ecf.<\/p>\n

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Rau kh\u00f4ng tinh b\u1ed9t<\/b><\/h2>\n

M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u0103ng tr\u00ean chuy\u00ean san\u00a0Journal of the Academy of Nutrition and Dietetics<\/i>\u00a0cho th\u1ea5y \u0103n nhi\u1ec1u rau kh\u00f4ng tinh b\u1ed9t, \u0111\u1eb7c bi\u1ec7t l\u00e0 rau xanh v\u00e0 v\u00e0ng \u0111\u1eadm, c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111\u1ebfn gi\u1ea3m 17% th\u1ec3 t\u00edch m\u1ee1 n\u1ed9i t\u1ea1ng v\u00e0 gi\u1ea3m m\u1ee1 gan.<\/p>\n

C\u00e1c lo\u1ea1i rau kh\u00f4ng tinh b\u1ed9t ph\u1ed5 bi\u1ebfn l\u00e0 rau ch\u00e2n v\u1ecbt, c\u1ea3i xo\u0103n, c\u1ea3i th\u00eca, c\u1ea3i ng\u1ecdt, b\u00f4ng c\u1ea3i xanh, b\u00f4ng c\u1ea3i tr\u1eafng, d\u01b0a leo, c\u00e0 chua hay \u1edbt chu\u00f4ng, theo\u00a0Eating Well.<\/i><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

M\u1ee1 n\u1ed9i t\u1ea1ng l\u00e0 lo\u1ea1i m\u1ee1 bao quanh c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng trong b\u1ee5ng. Ch\u00fang c\u00f3 h\u1ea1i v\u00ec l\u00e0 y\u1ebfu t\u1ed1 l\u00e0m t\u0103ng nguy c\u01a1 ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2, tim m\u1ea1ch v\u00e0 ung th\u01b0. May m\u1eafn l\u00e0 \u0103n nhi\u1ec1u rau c\u1ee7 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m lo\u1ea1i m\u1ee1 n\u00e0y. \u0102n th\u01b0\u1eddng xuy\u00ean c\u00e1c nh\u00f3m rau […]<\/p>\n","protected":false},"author":4,"featured_media":355,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[81,82],"tags":[],"class_list":["post-345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-doi-song","category-suc-khoe"],"_links":{"self":[{"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/posts\/345","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/comments?post=345"}],"version-history":[{"count":1,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/posts\/345\/revisions"}],"predecessor-version":[{"id":356,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/posts\/345\/revisions\/356"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/media\/355"}],"wp:attachment":[{"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/media?parent=345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/categories?post=345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dinhhoa.sgi.edu.vn\/index.php\/wp-json\/wp\/v2\/tags?post=345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}