Nhung thuc pham "tot nhat hanh tinh".

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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..

Nhung thuc pham "tot nhat hanh tinh" - Ban co dau.
Nhung thuc pham "tot nhat hanh tinh" - Ban khong dau.
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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 trach nhiem san sinh ra chat serotonin lam hung phan tinh than, giam cholesterol va ngan ngua su tich nuoc trong co the. Thuoc ngua thai lam giam manh luong vitamin B6 trong co the ban, vi vay neu ban dang dung bien phap tranh thai nay thi hay luu y bo sung them vitamin B6 trong che do an uong cua ban. Mot trai va co khoang tu 37 den 48 calories, 0 chat beo va 2 gr chat xo. Va tuoi se that ngon khi duoc ham (ninh nho lua) 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 2 chat chong oxy hoa tich cuc giup bao ve te bao khoi tac hai cua cac goc tu do. Hon nua, trong nua trai dua luoi con co 853 mg kali, gan gap 2 lan luong kali trong 1 trai chuoi, la chat giup lam ha huyet ap. Nua trai dua nay co 97 calories, 1 gr chat beo va 2 gr chat xo. Hay uop lanh roi xay de lam thanh mon "kem" that ngon lanh va bo duong!

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

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

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

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

7. Dau phung (lac): cac nghien cuu  cho thay dau phung 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 dau phung luoc la tot nhat!

8. Dau ran: nua chen dau nay cung cap cho ban hon 25% luong folate can thiet cho ban moi ngay. Folate giup ngan ngua benh tim va giam nguy co gay nen di tat bam sinh. Nua chen dau (dong lon) co 103 calories, 1 gr chat beo va 6 gr chat xo. Mon sup cua ban se cang them bo duong khi co dau ran!

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

10. Sua khong beo: Riboflavin (con goi la vitamin B2) rat quan trong  cho thi luc, khi ket hop voi vitamin A thi co the giup cai thien cac benh di ung va benh cham. Dong thoi sua cung bo sung them can-xi va vitamin D. Neu ban da quen uong sua beo thi dung thay doi dot ngot ma hay pha chung 2 thu roi chuyen tu tu.

 

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Updated: 11/03/2008 | Views: 706 | Comments: 0

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