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Nhung thuc pham "tot nhat hanh tinh"

Duoi day la "danh sach nong" nhung thuc pham dem lai nguon duong chat lon, cung nhu lam giam nguy co mac phai cac can benh nan y.
Xoai - Dau ran - Lac (Anh: Bao Tam)

Nhung thuc pham "tot nhat hanh tinh"




1. Sung/va: la nguon cung cap kali va chat xo.Ngoai ra, loai trai nay con chua vitamin B6, la loai vitamin chiu trachnhiem san sinh ra chat serotonin lam hung phan tinh than, giamcholesterol va ngan ngua su tich nuoc trong co the. Thuoc ngua thai lamgiam manh luong vitamin B6 trong co the ban, vi vay neu ban dang dungbien phap tranh thai nay thi hay luu y bo sung them vitamin B6 trongche do an uong cua ban. Mot trai va co khoang tu 37 den 48 calories, 0chat beo va 2 gr chat xo. Va tuoi se that ngon khi duoc ham (ninh nholua) voi thit heo.

2. Dua luoi: vitamin C (117 mg trong nua trai dua,gan gap doi luong vitamin C can thiet moi ngay) va beta-carotene la 2chat chong oxy hoa tich cuc giup bao ve te bao khoi tac hai cua cac goctu do. Hon nua, trong nua trai dua luoi con co 853 mg kali, gan gap 2lan luong kali trong 1 trai chuoi, la chat giup lam ha huyet ap. Nuatrai dua nay co 97 calories, 1 gr chat beo va 2 gr chat xo. Hay uoplanh roi xay de lam thanh mon "kem" that ngon lanh va bo duong!

3. Xoai: 1 trai xoai trung binh chua 57 mg vitaminC, gan du de dap ung luong vitamin C can thiet moi ngay cua ban. Chatchong oxy hoa nay giup ngan ngua benh viem khop va giup vet thuong maulanh, dong thoi giup tang cuong he mien dich. Ngoai ra, xoai con cochua hon 8.000 IU (don vi quoc te) vitamin A. Mot trai xoai co 135calories, 1 gr chat beo va 4 gr chat xo. Ban co the lam mon rau tronhoac trang mieng voi xoai.

4. Bo: chua oleic acid, mot chat beo khong hoa tangiup ha cholesterol va tang luong HDL (loai cholesterol co loi cho cothe), va mot luong lon chat xo. Mot lat bo co 81 calories, 8 gr chatbeo va 3 gr chat xo. Ban hay thu dung vai lat bo thay cho sotmayonnaise xem sao nhe!

5. Phuc bon tu/mam xoi: chua ellagic acid giup trihoan su phat trien cua cac te bao ung thu. Loai trai cay nay cung giauvitamin C va chua nhieu chat xo giup ngan ngua cholesterol cao va benhtim. Mot chen phuc bon tu co 60 calories, 1 gr chat beo va 8 gr chatxo. Hay che yaourt it beo len chen trai tuoi va thuong thuc!

6. Mo (co nhieu o mien Bac VN): chua beta-carotenegiup ngan ngua tac hai cua cac goc tu do va bao ve mat. Co the chung tacung chuyen hoa beta-carotene thanh vitamin A, la loai vitamin co thegiup ngan chan duoc mot so ung thu, dac biet la ung thu da. Mot trai moco 17 calories, 0 chat beo va 1 gr chat xo. Mo say an rat tot, con neuban thich an trai tuoi thi hay chon trai con san chac. Trai mem nghiala chung da mat di duong chat roi.

7. Dau phung (lac): cac nghien cuu  cho thay dauphung co the lam giam nguy co mac benh tim xuong hon 20%. Mot ounce (=28,35 gr) co 166 calories, 14 gr chat beo va 2 gr chat xo. Nen an dauphung luoc la tot nhat!

8. Dau ran: nua chen dau nay cung cap cho ban hon25% luong folate can thiet cho ban moi ngay. Folate giup ngan ngua benhtim va giam nguy co gay nen di tat bam sinh. Nua chen dau (dong lon) co103 calories, 1 gr chat beo va 6 gr chat xo. Mon sup cua ban se cangthem bo duong khi co dau ran!

9. Yaourt (sua chua) it beo: vi khuan co ich trongyaourt giup ngan ngua nhiem khuan; can-xi lam chac xuong. Hay chonyaourt nguyen chat (yaourt trang) va tron voi loai trai cay yeu thichcua ban de giam bot luong calories va duong duoc hap thu. Neu co theban "di ung" voi duong lactose (duong sua) thi cung dung lo, yaourt sekhong lam phien cai bung cua ban dau!

10. Sua khong beo: Riboflavin (con goi la vitaminB2) rat quan trong  cho thi luc, khi ket hop voi vitamin A thi co thegiup cai thien cac benh di ung va benh cham. Dong thoi sua cung bo sungthem can-xi va vitamin D. Neu ban da quen uong sua beo thi dung thaydoi dot ngot ma hay pha chung 2 thu roi chuyen tu tu.

 

Tim bai viet khac
Bao Tam (Theo realage.com)
Updated: 11/03/2008 | Views: 688 | Comments: 0

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