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Gia Tri Dinh Duong Cua Thuc Pham
Gia Tri Dinh Duong Cua Thuc Pham
Bit cch phn loi cc nhm thc phm chnh theo gi tr dinh dng Nm vng tnh cht ca cc cht dinh dng trong thc phm v nguyn tc bo tn cc dng cht ny khi bo qun v ch bin thc phm
Gi tr dinh dng ca thc phm khng ch ph thuc vo thnh phn cc cht dinh dng c trong thc phm m cn b nh hng bi ti, sch, cch ch bin, bo qun thc phm, v thnh phn cht phn dinh dng trong ba n. Thc phm thng c phn thnh cc nhm ty vo thnh phn cht dinh dng c nhiu nht trong thc phm . Thc t, loi thc phm no cng c cc cht dinh dng trong t nhin, nhng vi t l nhiu t khc nhau m thi. NHM THC PHM GIU M (PROTID) Cht m (Protid) c to nn bi cc acide amine, kt ni vi nhau theo cc cu trc khc nhau to nn nhng loi protid khc nhau c trng cho tng loi. V vy d trong t nhin ch c khong 22 loi acide amine nhng c v s loi protid khc nhau. i vi loi ngi, c 8 acid amin thit yu ( tr em c thm 2 loi) m c th khng th t tng hp, phi em t thc phm vo. Thc phm cung cp cht m c gi tr sinh hc cao l thc phm m trong thnh phn c cc loi acide amine vi mt t l cn i ph hp. Thc n cung cp cht m gm 2 ngun chnh, ng vt (tht, c, tm cua, trng, sa) v thc vt (u h, ng cc, u ht, nm). Cht m t thc n ng vt c gi tr sinh hc cao hn, y cc loi acide amine thit yu hn so vi cht m t thc n thc vt, v vy m ng vt cn chim >50% khu phn hng ngy. Sa v trng c xem l hai loi thc phm cung cp m c gi tr sinh hc cao nht, v cha y cc loi acide amine vi t l ph hp. Tuy nhin, nu n trong ba n hn hp (v d n vi cm) th tht c li tt hn v c tha lysin cn i thnh phn m trong ng cc vn rt thiu lysin. Trong ba n hng ngy, nn c s phi hp a dng gia cc thc phm giu m khc nhau c tt c cc loi acide amine vi thnh phn cn i. Cht m trong thc phm thng t b phn hy bi nhit , v vy vn cn gn nh y trong thc n sau khi ch bin. Cc loi nc hm tht, c khng cha cht m (v cht m khng b phn hy v khng ha tan trong nc). Thc phm giu m thng d b phn gii nu bo qun khng tt, sinh ra cc c cht nh histamin, mycotoxin, mytilotoxin c th gy ng c.
NHM THC PHM GIU CHT BO (LIPID) Cht bo (Lipid) trong thc phm gm 3 thnh phn chnh l triglycerid, phosphorlipid v cholesterol. Triglycerid chui di cn c tiu ha thnh glycerol v cc acide bo mi c hp thu, trong khi triglycerid chui trung bnh hoc ngn, phosphorlipid v cholesterol c hp thu m khng cn tiu ha. Cht bo trong thc phm c t hai ngun khc nhau : ng vt v thc vt. Cc cht bo c ngun gc ng vt thng gi l m, cht bo ngun gc thc vt thng c gi l du. Cc loi cht bo ng vt thng cha nhiu acide bo no (acide bo bo ha) d b ng c hn trong khi cc cht bo thc vt c nhiu acide bo khng no (acide bo cha bo ha) thng c nhit ng c thp hn. Acide bo khng no c li cho sc khe hn, nht l i vi h tim mch, nn v mt nguyn tc cc loi cht bo c nhit ng c cng thp th cng tt cho sc khe v ngc li. M c d c ngun gc ng vt, nhng cha nhiu acide bo khng no (omega-3, omega-6, omega-9) nn t ng c v c xem l mt loi cht bo tt. Du thc vt nu c no ha (v d lm margarine, shorterning) hoc du ca cc cy h c (du c, du da) cng c nhit ng c cao hn nn khng c li cho sc khe. Trong bp n gia nh, cn lu lun phi c cng lc 2 loi du. Cc cht bo no chu c nhit cao hn v t sinh ra cc c cht hn trong qu trnh ch bin thc phm nn phi c loi du nng (cooking oil) dng chin nhit cao. Acide bo khng no d tt cho sc khe nhng d b phn hy v sinh ra c t khi dng nhit cao ko di nn cn c loi du nh (salade oil) trn x lch, nu cho cho tr em, tm p thc phm Cht bo khi ch bin nhit cao ko di hoc bo qun khng tt thng b phn hy v sinh cc c cht (acrolein, cc gc oxy ha) c th gy ng c cp hoc tn thng t bo v lu di. V vy cn bo qun cht bo ni ti, mt, kh ro, v khng dng li du m qua s dng.
NHM THC PHM GIU CHT BT NG (GLUCID) Cht bt ng (Glucid, Carbohydrat) c cu trc nh nht l Glucose. Cc phn t Glucose kt ni thnh chui di ngn khc nhau to nn cht bt ng khc nhau. Thc phm cung cp cht bt ng ch yu c ngun gc t thc vt. Cht bt ng chim t l cao nht trong khu phn n, c v mc cung cp nng lng ln khi lng thc phm, nht l cc nc ang pht trin. hp thu v chuyn ha cht bt ng, c th cn cc vi cht dinh dng, quan trng nht l vitamin nhm B. Nhng thc phm ch cung cp cht ng m khng lng vi cht dinh dng gip cho s chuyn ha gi l cc thc phm cung cp nng lng rng. tr em, nu ch c nui n bng cht bt, thiu vi cht dinh dng v cht m, s dn n suy dinh dng Kwashiokor, mt th suy dinh dng nng c ph, x gan, suy tim Khi ch bin cc loi ng cc, nn xay xt va phi gi lp v cm bn ngoi ht ng cc, vo ra ht nhanh, trnh ch xt mnh Nn ch bin thc n t cc loi ng cc nguyn v, nguyn ht (u xanh, u ) thay v i b v. Mt s loi khoai sn c cha cc c cht t nhin (v d glucoside to acide cyanhydric trong sn) hoc sinh ra trong qu trnh bo qun (v d solanin trong khoai ty sp mc mm, nm mc alfatoxin trong cc ng cc b m mc), cn loi b khi ch bin thc n. NHM THC PHM GIU VITAMIN 2
C hai loi vitamin chnh : Vitamin tan trong nc : vitamine nhm B, vitamine C Vitamine tan trong cht bo : vitamine A, D, E, K.
Thc n ng vt nht l gan, trng, sa l ngun cung cp vitamin tan trong bo ch yu. Cc vitamin ny cn phi c cht bo i cng mi c hp thu v chuyn ha. a s vitamin tan trong cht bo kh b hy bi nhit (ngoi tr vitamin E), nhng c th b bin cht vi nh nng mt tri mnh. Cc vitamin nhm B c cung cp ch yu qua cc loi u nguyn v v thc n ng vt. Vitamin trong nhm ny, nht l vitamin B1 d b hy vi nhit v cht kim, d ha tan trong nc nn d bay theo hi nc nu un nu ko di. Rau v tri cy ti l ngun thc n chnh cung cp vitamin C. Vitamin C rt d b hy bi nhit , nh nng, v ha tan nhanh nn d mt qua nc ra. Qu trnh bo qun ko di cng lm mt dn vitamin C trong thc phm.
DINH DNG HP L GI GN SC KHE c mt ch n hp l, 3 iu cn lu khi thit k mt ba n l an a dng nhiu loi thc phm hng ngy, an chng mc v n thc phm nguyn vn, cng gn vi thin nhin cng tt. 1. n a dng n a dng nhm mc ch gip c th nhn c y cc cht dinh dng thit yu theo nhu cu nh vo s b sung ln nhau ca cc thc n, v theo quan nim ca nhng ngi lm cng tc dinh dng, khng c thc n tt, cng khng c thc n xu, tt hay xu l do cch la chn thc phm cho ba n hng ngy ca chng ta m thi. Mi ngy mi ngi cn c n trn 2030 loi thc phm. Mi ba chnh cn c thc phm t cc nhm thc n giu cht bt ng, giu m, giu lipid, giu sinh t v khong cht, trong mi nhm thc n nh vy nn c nhiu lai thc n khc nhau. Cc mn n nn c ch bin t nhiu lai thc phm (> 3 lai) v nn c nhiu mn n trong mi ba n (> 3 mn) . Trong ngy, nn thay i thc phm (> 3 ba) v nng i mn theo ngy, ma 2. n chng mc n chng mc nhm phn b s cung cp nng lng cho c th mt cch hp l theo nhu cu hng ngy, iu ha hot ng ca h tiu ha. Cn phn chia thc n trong ngy thnh nhiu ba. i vi tr tui nh tr mu gio, mi ngy tr n t 5-6 ba bao gm 3 ba chnh v 2-3 ba ph. Cn ch n ba n sng ca tr. Nhu cu nng lng ca tr cao trong h tiu ha li nh, nn cc ba ph rt quan trng cho vic cung cp nng lng theo nhu cu cho tr. n chng mc cn c ngha l khng n qu nhiu mt thc phm no hoc loi b nhm thc phm no. 3. n thc phm nguyn vn Thc phm nguyn vn l nhng thc phm gn vi trng thi ban u nht, gn vi thin nhin nht, ti mi nht, khng thng qua ch bin phc tp hay bo qun lu di. Nhng thc phm nguyn vn thng c thnh phn cht dinh dng di do hn, cn i hn, v c li cho sc khe hn.