Professional Documents
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L I Khuyên Dinh Dư NG
L I Khuyên Dinh Dư NG
L I Khuyên Dinh Dư NG
T chc dinh dng hp l i hi chp hnh ch n nht nh: tr em trn 1,5 tui nn n mi ngy 4 ln
nhng khong thi gian nht nh. Khong cch gia cc ba n thng vo khong 4 gi. Phn phi tng
ba n thng b tr nh sau:
Ch dinh dng
a) Nn
n cc ba, c bit ba sng rt quan trng. Cc chuyn gia khuyn nn n sng vi nhng thc
phm tt cho tim mch v cc loi nc hoa qu p (nn thm mt it mui) s gip mu lu thng d
dng hn.
Bn cnh c ph v tr c cng c nhng ng gp rt tch cc i vi chng huyt p thp. Ung
mt cc tr gng pha vi nc m, mt cc c ph nng gip bn kp thi tng huyt p tr li. Bn c
th n mt cht gng v cc ch thnh phm t gng, gng ti c cha du d bay hi c th kch
thch s tit dch d dy, gy hng phn cho mch mu, thc y tiu ha, c tc dng kin t, thng
xuyn n gng ti c tc dng nht nh trong vic iu tr huyt p thp, trong ti vi vin ko hay
n ngt, gip bn chng chi vi tnh trng tt huyt p bt cht gia ng. Tuy nhin, khng nn
qu lm dng, s gy ra nhng nh hng xu.
Ngoi ra sa, mt ong, nc chanh pha ng v mui cng em li nhng tc dng ng k, dng
nc khong mn hng ngy cng tt. Sa ong cha l loi dinh dng cao cp, rt tt v b nhng
khng phi ai cng dng c. Trong sa ong cha c nhng cht lm gim co bp c tim, lm gin
ng mch huyt qun, c tc dng h huyt p. V trong sa ong cha cn c cht insulin, c th tng
cng tc dng ca cht insulin trong c th, lm tng phn ng h ng huyt nn thn trng.
Nn n mn hn ngi bnh thng ( lng mui: 15-20g/ ngy), n nhng n c un nng, hn
ch n thc n mi ly ra t t lnh. Nu c b bnh tim cn tham kho kin bc s trc khi iu
chnh sang ch n ny.
Ch n nn gim cc loi thc phm giu carbon hydrate nh khoai ty, cm go v bnh m. Tng
lng rau qu, tht ln g v c trong ch n.
Ung lng nc l rt quan trng, bi l nu c th b thiu nc s d xy ra tnh trng b kh
nc. iu ny cng c bit quan trng hn trong khi ang luyn tp hoc hot ng, lm vic di
iu kin thi tit nng nng nn ung nc trong thnh phn c nhiu natri v kali.
n thnh nhiu ba nh. Thay v vic ch n 3 ba chnh nh thng thng, nn chia thnh nhiu ba
nh. Trong ch n ung thng ngy cn b sung thm cc loi thc phm c cha cc thnh phn
nh protein, st, vitamin C v tt c cc loi vitamin thuc nhm B rt c li nh nh tht nc, gan
ng vt, mc nh, nm hng kh, cn ty, rau ay, rau rn, qu lu, to
Khng nn
Trnh xa cc loi ung c cn. V s dng ung c cn gy mt nc trong c th.
C rt: Do cha mui succinic nn n c th khin kali trong nc tiu tng ln, huyt p gim, do
nn trnh n nhiu.
C chua: C tc dng h huyt p, khin huyt p ca nhng ngi mc chng huyt p thp cng
thp hn, xut hin cc triu chng au u, hoa mt, chng mt, khng nn n nhiu.
To mo: C cng dng h huyt p.
Cc thc phm c tnh lnh nh rau bina, cn ty, da, da hu, u , u xanh, ti, to b, hnh ty,
ht hng dng u c tc dng h huyt p v th khng nn n.
2/ Ch ngh ngi v tp luyn
a. Nn
Bn nn ng gic, khong 9 -11 ting/ngy. Khi ng, mu s tp trung vo khu vc d dy
(gan, phi, l lch), xut hin tnh trng thiu mu no tm thi. V vy, bn khng nn dy t
ngt, c th b ngt i (bt tnh nhn s).Khi thc dy, cn phi nm thm mt lc, tp mt vi
ng tc th dc n gin (vn ng cc khp xng chn tay). Sau ngi dy, chn trn
ging, ri mi t t cho chn ra khi ging v vn tip tc ngi. Khi ng dy nn vn vo
gh, c ng nh th mt lc.
Hy c mt ch tp luyn hp l vi nhng mn th thao nh nhng nh i b, bi, th
dc nhp iu...Tp luyn thng xuyn v u n s gip c th bn khe mnh hn, hn
ch tnh trng hoa mt, chng mt.
b. Khng nn
ng hoc ngi lu mt t th, khi ang ngi m mun ng ln, bn nn ng ln t t trnh b
hoa mt, chng mt.
Khng nn tm nc qu nng v n s lm cho nhit c th bn tng cao.
Nn trnh tro cao, ra nng gt hoc b lnh t ngt, nht l lc m khuya.
1. n thc n cng a dng cng tt cung cp y cht dinh dng cn thit cho c th
c bit nn n nhiu thc n t thc vt
Thc n hng ngy ca ngi cao tui cng a dng cng tt.Mt ch dinh dng tt l mi ba n
phi cung cp y cc cht dinh dng cn thit cho c th. Ch n y , a dng t thc n c
ngun gc thc vt. Tnh a dng ca khu phn n l li khuyn c chp nhn rng ri khp th gii.
2. n nhiu thc n cha protein, nn n nhiu c, lc, u, hn ch cc loi tht (heo, b)
i vi ngi cao tui, nn tng cng n c, tt nht nn n c xng c (hm cho mm d tiu) c
thm canxi, phng xp v long xng, b sung thm sinh t v mui khong. C l ngun cht m quan
trng rt c li cho sc khe bi chng iu ha lng cht bo trong c th, gim cholesterol mt cch
ng k nh hm lng ln axit bo bo ha omega -
Ngoi ra, axit omega 3 cn c tc dng ngn cn cc kt dnh tiu cu, t ngn nga nguy c ng
mu gy tc mch nguy him. Nn n nhiu u, lc, vng, khoai c: Tt nht nn n go lt v c th
thay th bng go do, khng mc v khng xt trng qu. Vic tiu ha, hp thu cc cht m i vi
ngi cao tui rt km nn vic n b sung cht bo, cht m t thc vt nh lc,u vng l rt quan
trng.. Cc loi u, c bit l u nnh c cha nhiu protein, vitamin, axit bo bo ha omega 3 v
cc loi khong chtc tc dng rt tt trong iu ha nhp tim, cn bng huyt p, duy tr cc ch s
n nh v ng huyt v hm lng cholesterol trong mu, t gip ngn nga v iu tr bnh tim
hiu qu. Ngun thc phm ny hon ton c th thay th cho tht trong khu phn n ca nhng
ngi b bnh tim mch.
Cht x tuy khng cung cp nhiu nng lng nhng li c vai tr khng th thiu trong vic chng to
bn, gim cholesterol mu lm trnh x va ng mch, i tho ng, bo ph Vic tiu th nhng
thc n giu cht x s lm gim nguy c ung th rut.
Chui cng nhiu loi hoa qu khc cha kh nhiu kali, y l mt loi khong cht c li, gip h huyt
p, duy tr n nh p lc dng mu v hot ng ca tim. Ngoi ra, chui cn cha cht x gip lm gim
hm lng cholesterol xu trong mu, l nguy c gy ra cc bnh v tim mch.
Rau xanh lun l mt thc phm khng th thiu trong ba n hng ngy gip ngn nga lo ha v phng
chng nhiu loi bnh. c bit cc loi ci s gip ci thin sc khe tim mch, chng cung cp cht
chng oxy ha, canxi v axit bo bo ha omega 3 c tc dng rt ln trong vic iu ha hot ng h
tim mch, ngn nga cc mng bm hnh thnh trong thnh ng mch, l nguy c gy ra cc bnh v tim
mch. Quan trng hn c, rau qu ti cn cung cp cc loi vitamin, cc yu t vi lng v cc cht chng
oxy ha-cc cht dinh dng m i tng cn b sung. Rau xanh cn l ngun cung cp cht x quan
trng.
Lng cht x trong rau khong 0,3-3,5% ty loi. Trong rau, cht xenlul lin kt vi cc cht pectin
to thnh mt phc hp kch thch mnh nhu ng rut v s tit dch rut.
Khuyn co chung ca cc chuyn gia dinh dng l nn n khong 20-35g cht x/ngy, tc tiu th ti
thiu 300g rau/ngy v n t nht 100g qu chn/ngy.
4. Ung va nc, khng ung ru bia v cc cht kch thch
Nhiu ngi cho rng ung cng nhiu nc cng tt v gip lc sch c th. Tht ra, quan nim ny
khng hn l ng, nht l vi ngi cao tui b bnh v tim. i vi mt ngi khe mnh, khi ung
nhiu nc, tim v thn phi tng hot ng thi bt nc ra ngoi, gi s cn bng trong c th.
Ngc li, i tng nghin cu, tim v thn, hai c quan ny khng cn hot ng tt nn nc s b
gi li trong c th gy triu chng kh th, ph, thm ch cn gy ra tnh trng "ng c nc", biu hin
qua triu chng l m, hn m. Ni chung, nn ung nc theo nhu cu c th, ngha l ch ung khi cm
thy kht. Nu bnh ca bn ch mc nh, vic hn ch ung nc l khng cn thit. Nhng trng
hp suy tim nng ch nn hn ch ung khong 1 lt nc mi ngy. Nn nh rng ung qu t nc cng
rt nguy him v c th gy tt huyt p, chong vng, chng mt.
Y hc chng minh vic nghin ru bia c nh hng rt xu i vi sc khe ni chung v bnh tim
mch ni ring. Cc nghin cu cho thy ung t hn 60ml ru nguyn cht (khong 680ml bia, 95ml
ru whiskey, 285ml ru vang) mi ngy khng nh hng xu i vi bnh tim mch. Ru vang
cn c tc dng tt i vi cholesterol mu. Nh vy, ngi bnh tim khng cn phi king c bia ru
tuyt i. Tuy nhin cn nhc li iu lun l nguyn tc quan trng nht gi gn sc khe. Ru bia
c th khng nh hng n bnh tim nhng li gy bnh d dy, bnh gan. Ngoi ra, c mt th bnh tim
c bit gi l bnh c tim do ru. Nu b bnh ny, bn phi king c ru bia hon ton.
NGI AU D DY
u tin, nhng thc phm lm tng tit dch v hay lm gim pH d dy:
Chng ta t lu bit tn dng cc loi gia v lm mn n tr nn thm ngon v hp dn hn.
Nhng cng chnh nhng gia v ny c th lm cho cn au ca bn trm trng hn bn tng. Phn sau
y trnh by v mt s gia v thng dng cn trnh:
t, mt loi gia v rt quen thuc trong bp ca ngi Vit c bit l ngi min trung, c cha
capsaicin to nn v cay. Chnh cht ny kch thch d dy hot ng, tng tit dch v. Chanh c cha
axit xitric lm gim pH d dy. Tiu c 2 loi ankaloit c v cay hc lm cho tiu c v cay.
Bt ngt, v bn cht ca bt ngt l axitamin c tnh axit.
Bt c ri, v bt c ri c qu nhiu gia v trn ln khin cho d dy phi hot ng nhiu.
Vic b sung vitamin, khong.. bng tri cy c ng b ta ng dng t lu nhng i vi
ngi b au d dy th vic n tri cy c v chua cn hn ch nh cam, me, xoi xanh c bit, thm
(da, khm) l mt loi tri khng nn n trong thi gian ang cha bnh ny. Trong thm c cha enzym
phn gii protein gy lot rng vt thng, c v chua lm gim pH d dy ng thi n cn cha rt nhiu
cht x khng tan khin cho d dy phi hot ng nhiu.
Bn cnh , cc thc ung c gas cng lm gim pH d dy nh cc loi nc ngt c gas, vin
si..
Ta s chuyn sang nhng thc phm kch thch hot ng d dy:Tr c, c ph, ru bia v nhng
cht kch thch. Theo ng y, vic n cc thc phm c tnh hn mnh nh nghu s c hn m khng
n km vi cc thc phm c tnh nng s khin d dy hot ng rt vt v. n qu nhiu cc cht x
khng tan cng khin d dy hot ng nhiu.
Nm, trong bo t nm hay trong nhng cy nm non cng c nhiu cht c (phalin) i vi d
dy.
Vic n trng khi nu cha chn hay nu qu k u gy hi V trong lng trng trng sng c cht
antitrypsin chng li s tiu ha protein, c th gy y bng, kh tiu v nh hng n s tiu
ha cc cht protein c trong tht, c, sa. Nu nu trng chn qu k th n cng kh tiu, vy nn
chin (rn) hoc luc va chn ti l tt nht.
Cc loi tri cy, rau qu c mu xanh m v chng c nhiu khong cht, vitamin,( A, C, K,
axit folic, st, v canxi) rt tt cho ngi b vim d dy do trong qu trnh king ta lm mt i mt lng
ln vitamin, khong..
Bp ci c nhiu mui khong, nht l canxi, photpho, kali, st. Lng vitamin C trong bp ci ch
thua c chua, nhiu gp 4,5 ln so vi c rt v 3,6 ln so vi khoai ty, hnh ty. Trong loi rau ny,
vitamin C kt hp sn vi vitamin P thnh phc hp PC. Vitamin C c vitamin P bo v khi b xy ha
nn c gi tr sinh hc cao hn thuc vitamin C. c bit, trong bp ci cn c cha vitamin U (ulcer) c
tc dng chng lot d dy.
Nha t l hi (nha am) c tc dng kch thch tiu ha, nhun trng, ty x, dng cha
chng to bn, n cn gip c ch men pepsin v acid hydrochloric khng cho tit ra nhiu gy vim lot
d dy.
Ngh c cha cht khng vim v gip nhanh chng lnh vt thng nn y l loi thc phm rt
hay dng trong cha vim d dy.
Sa ong cha (c th dng mt ong), cht Patothenic trong sa ong cha c tc dng chng nhim
khun ng rut, chng vim v au bao t.
B SI CANXI
1. Hy ung nhiu nc
Khng cn bit vin si c th b thuc loi g, bin php hay nht ngn nga n l hy ung nhiu
nc. Lng nc nhiu trong c th s lm gim nng ca cc mui khong trong nc tiu v t
gim nguy c kt thnh tinh th (si) ca cc mui khong ny.
Trong trng hp ny, nn hn ch tiu th rau ci hoc tri cy cha oxilate nh bu, b, cc loi u, cn,
ng, t xanh, rau dn, nho, chocolate, tr, cc loi berries nh blueberries, strawberries... Ring nc tri
cranberries li c ngi ta dng nga bnh si thn. Tc dng ngn nga ny khng c l lun y hc
no kh d chng minh c, ngi ta ch da vo kinh nghim ca cc bc s m a ra gi thuyt ny
thi.
3. Cn thn vi canxi
Theo cc thng k ti mt s i hc y khoa, trn 90% cc vin si thn u c hnh thnh t canxi v
cc hp cht ca n.
iu ny khng c ngha l phi trnh n ung nhng thc phm c canxi (nh sa, b, ph mt) v cht
ny c ch cho xng (chng ta c th b chng khm lng hay rt ngi li trong tui gi nu thiu
canxi).
C th thiu canxi? iu ny tht kh bit. Ch bit rng khi l b mt vin si v bc s cho bit y
l si canxi th chng ta cn gim mc tiu th cht ny trnh vic hnh thnh mt vin si khc.
Ngoi sa v nhng thc phm c ch t sa, nn cn thn khi dng thuc tr bnh d dy hoc bnh
y hi (gi chung l thuc antacid). Nhiu thuc loi ny cha rt nhiu canxi.
Nn c k thnh phn cu to trn nhn hiu trc khi mua.
4. nh hng ca cc sinh t
C 2 loi sinh t rt hu ch cho bnh si thn l sinh t B6 v sinh t A. Sinh t B6 nu ung chng
10 mg mi ngy s c kh nng lm gim lng oxilate trong nc tiu.
Thm vo trnh nhng loi thc phm c hm lng mui cao nh c, tm kh.
Bc s Brian thuc i hc New York (M) sau nhiu cuc nghin cu cho bit: Gia vic n nhiu
protein v bnh si thn c mt mi lin h ht sc mt thit. Cc th nghim cho thy, vic n nhiu
protein c khuynh hng lm gia tng lng axit, canxi v pht pho trong nc tiu. Nhng cht ny d
to ra chng si thn.
Tuy nhin, cng ng ngh phi n chay trng. Mi ngy, chng ta vn c th n ti a chng 200g tht,
c.
7. Tng cng ung du c
Mt s bng chng cho thy loi axt bo omega 3 (c cha trong du c) c th lm gim nguy c mc
bnh si thn.
Axt bo omega-3 lm gim cc yu t gy ra chng vim l th phm lm tng nguy c hnh thnh si
thn.
Do vy, cn tng cng ung vin du c b tr khi thy c nhng triu chng ca bnh si thn.
8. Tng cng n thc phm giu cht x
Nhng thc phm giu cht x nh bnh m, tng, u lng, khoai lang, sn c cha rt nhiu hp
cht vi tn gi l phytate (hay cn gi l inositol hexaphosphate), cht ny gip ngn chn s kt tinh
mui trong thn tng i hiu nghim.
Ung nc chanh hng ngy gip ngn nga si thn tt. Mt nghin cu mi ca Trung Tm Si Thn
Tng Hp trng i hc California San cho bit. Dch chit ca qu chanh c th cung cp citrate, hot
cht c kh nng ho tan nhiu hp cht c khuynh hng kt ta thnh si thn.
9. Tng cng cc hot ng th thao
S hot ng v th dc nh c tc dng thu thp lng canxi trong mu v nc tiu tch t v
xng.
BNH GOUT
Ch n giu protein ( 0.8 g cho mi kg cn nng) Protein trong tht, c bit l tht b c th
chng li qu trnh long xng ngi gi. Cc nh khoa hc theo di trn 600 c gi 70-90
tui trong 4 nm v nhn thy, nhng ngi n trung bnh khong 270 g protein t tht mi ngy
t b long xng hn hn nhng ngi khc. y l kt lun ca mt cng trnh nghin cu
c ng trn tp ch Health Mag.
Cc loi tht, c, trng, sa,
B sung vitamin D
Cung cp vitamin D hoc cht chuyn ha cu vitamin D (Calcitriol- Rocaltrol)
tng cng kh nng hp thu v s dng calci ca c th.
trng, du c (c mi, hi), ng cc b sung vitamin D
Cc cht dinh dng khc:
Ch n cn c cht bo tng cng hp thu vitamin D
Cc loi du c, du liu, du ht ci, hng dng,
B sung thm Beta-carotene, vitamin C, Mg, ...
Khoai lang ta, u phng, du m, v c bit l tri thm v l ngun thc phm di do
magn. ng qun l lng magn phi bng phn na lng canxi th cht vi mi c k
gi trong m xng. Ngi long xng rt cn khu phn tht a dng v canxi mun vo
c xng phi nh s c mt cng lc ca nhiu khong t khc
B sung hormone estrogen (qua thc n hoc cc thc phm chc nng)
C nhiu trong u nnh, thch lu
Dng cc thuc c ch hot ng ca cc t bo hy xng: Liu php hormon thay th
(hormon sinh dc n cho ph n sau mn kinh), Calcitonine....theo ch nh v theo di ca
thy thuc.
Ung nc
Trnh cc yu t cng thng, b ht thuc v hn ch ru, bia, caffein.
Cc loi nc ngt c ga v hp cht photpho trong nc gii kht ngt hn ch s ko cht vi
theo ng bi tit. Tng t nh th l thnh phn photpho trong tht ngui, c xng khi
ng ung qu nhiu tr v tr tuy c cha cht vi nhng cht cht trong tr, nu liu lng cao, li
l nhn t ngn cn s hp thu canxi qua nim mc ng tiu ho. Tc dng tng t nh th d yu
hn l c ph v nhiu loi thuc cm!
Ru th t hn na v khng ch gy tht thot canxi m hu nh tt c khong cht
Gim ti a cc dng thc phm cng ngh v hp v lng mui natri thng rt cao trong c
tc dng tng tranh vi canxi.
Bt cc loi rau ci nh bc h, c dn, rau mung v cha nhiu oxalat. Cht ny khng ch kt
dnh vi canxi m vi cc khong t khc cn thit cho bn vng ca m xng nh mangan.
Bnh m cng l mn khc khu vi ngi b long xng v thnh phn phytate trong bnh m l l
do khin m xng tr thnh cng trnh rt rut thiu hai nhn t c bn, canxi v magi.
Protid cn tng ln cao hn ngi bnh thng p ng nhu cu chuyn ho ca c th v cung cp thm
nng lng thay glucid. Nhng cng khng nn cho qu 20% tng s nng lng ca khu phn. Nu c suy
thn cn gim bt lng Protein.
Lipid cn cung cp s nng lng cn thiu. Khi s dng lipid ch dng nhiu acid bo cha no v cn
hn ch cholesterol mc thp nht (cholesterol di 300mg).
vitamin c bit l vitamin nhm B (Thiamin, Riboflavin, Niacin) ngn nga to thnh th cetonic v
tng cng sc khng ca c th.
Nn dng thc n giu cht x. Thc n giu cht x c tc dng khng ch vic tng glucose, cholesterol,
triglyceride sau ba n bnh nhn i ng bo thuc type II. Cht x trong khu phn nn khong 40g.
Phn chia khu phn thnh nhiu ba khng gy tng ng huyt qu mc sau n. Vi bnh nhn dng
Insulin cc ba n nn ph hp vi thi gian tc dng ti a ca insulin phng h ng huyt.
Gi n Mn n
Sa chua u nnh 250 ml
7 gi (u nnh 25g, ng 5g)
Khoai ty luc 200g
Cm 100g (go 50g)
11 gi Rau chin ( rau mung 300g, du 10g)
u khun rn (u khun 100g, du 10g)
Sa u nnh 250 ml (ng 5g)
14 gi
u chn 200g
Cm 100g
Mng xo (mng 300g, du 15g)
17 gi
Gan heo p cho
(gan heo 30g, du 5g)
20 gi Sa u nnh 250 ml