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    Hiểu Hết Về Thức Ăn - DK & Trần Trương Phúc Hạnh (Dịch)

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    Hiểu Hết Về Thức Ăn - DK & Trần Trương Phúc Hạnh (Dịch)

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    Hiểu Hết Về Thức Ăn - DK & Trần Trương Phúc Hạnh (Dịch)

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    = CAPPUCCINO EBOOK 8,5 LIT CALO HON DUOC DUNG bE oO) abe U0 0H UAT an MAT ONG 75% DIEN TICH NS TEU THY HON ean oe AT woven NS ee DUONG NUOI GIA SUC 25% MOT @@@ TRUNG of morsénuocer ¢- ana ny HONG La TRAI CAY CHUA LUQNG DUONG BING KD iriconcren @ e vanares tec NUOCNGOT COCA cA PHE comme TATICU eee 00 PROTEIN vA N N CHUA Ww CUNG CAP KHi TEU 4 PROTEN (r= WrawncTpoNsOuk LY CHUA DEN NHIEU GAP 4 LAN TRONG QUACAM HON 80% NGUOI DAN iy) 22 DONG A LACTOSE 96% QUA WY THIT DE fay OVA CHUOT GIAU PROTEIN CED LA NUGC HON THIT BO. nego shina sgn 1253 = CAPPUCCINO EBOOK 8,5 LIT CALO HON DUOC DUNG bE oO) abe U0 0H UAT an MAT ONG 75% DIEN TICH NS TEU THY HON ean oe AT woven NS ee DUONG NUOI GIA SUC 25% MOT @@@ TRUNG of morsénuocer ¢- ana ny HONG La TRAI CAY CHUA LUQNG DUONG BING KD iriconcren @ e vanares tec NUOCNGOT COCA cA PHE comme TATICU eee 00 PROTEIN vA N N CHUA Ww CUNG CAP KHi TEU 4 PROTEN (r= WrawncTpoNsOuk LY CHUA DEN NHIEU GAP 4 LAN TRONG QUACAM HON 80% NGUOI DAN iy) 22 DONG A LACTOSE 96% QUA WY THIT DE fay OVA CHUOT GIAU PROTEIN CED LA NUGC HON THIT BO. nego shina sgn 1253 | a House How Food Works Copyright © Dorling Kindersley Limited, 2017 A Penguin Random House Company ‘Ban quyén ban tiéng Viet © Cong ty Van hoa & Truyén thong Nha Nam, 2018. ‘Ban quyén tac phém da dugc bao ho, Moi hinh thutc xudt ban, sao chup, phan phdi du¢i dang in 4n hoac van ban dien ta, dac biet la viee phat tan tren mang Internet ma khong cé su cho phép bang van ban cia Nha xuét ban la vi pham phap luat ‘va lam tén hai dén quyén loi cia nha xudt ban va tac gid. Khong ting ho, khuyén ‘hich nhang hanh vi vi pham ban quyén. Chi mua ban ban in hgp phap. A WORLD OF IDEAS: SEE ALL THERE IS TO KNOW wwwdkcom HOW FOOD WORKS - HIEU HET VE THUC AN (Chiu trach ner wut bar: TS. TRAN DOAN LAM | Bien tap: Pham Thi Hoa | Bien tap ven Nha Nam: Quynh Chi ‘Thit ke ba, trinh bay: Kim Oanh | a bin in: Pham Thy. (CONG TY TNH MOTTHANH VIENNHA XUATBAN THE GIO 46 Tran Hung Dao, Hoan Kiem, Ha Noi| Dien thoal 024, 3825984 | Fax: 024. 38269578 (Chimhanh tai thanh pho H6 Chi Minh: S67 Neuyén Thi Min Khai, Quan 1, TP H6Cht Min ‘Bien thoat 028, 96220102 Email: marketing@thegioipubishersvn | Website: wwr.thegiolpublishers comin ‘CONGTTY VAN HOA VA TRUYEN THONG NHA NAM: {$9 B6 Quang, Trang Hoa, Cu Gy, Ha Nol| Bien thal: 024 95146875 Fax: 024 95146965 ‘Website www nhanamvn “Emall:nhanambook@vmnwn tp/hww facebook. com/nhanampublsing. (Chi ahah tl TP H6 Ch Mink: Nha 035 Lo Behung cu 43 H6 Van Hue ‘Phuong 9, Quan Pha Nhuar, TP H8 Che Minh itn thea: 02836479859 Fax: 028 39449036 | Email: Emall hem@nhanam.mn 1.2800 cut, i195 al ng ty TNH Moe thin vin inva Thong nt TIXVN -Vinaatara 70/942 Khuong Binh Ha ‘Pinh- Thanh Yin - Fa Nod Cin ot tren s6 ang xu br: 6 2000/CXBIPH/26 3TH, va ayn mat bn 9 087/00THS ‘baNha ut bin Tht Gray 0210 200, Ma ISBN 978-404-77-7498-8 In ong vamp hs chi na 2000 uyeukindlevietnam.com MIC LUG Lich sit ché do an cia chung ta 8 NHUNG HIEU BIET CO BAN VE THUC AN 10 Kién thu dinh duong co ban 12 Con doi va su them an 14 Huong vi 16 Mui va vi 18 Tiewha cdc dvong chat o Ee Chat xo 24 Protein 26 Nhu thé nao thi dugc goi la tuoi? 46 Chat béo 28 Bao quan 48 Cholesterol 30 Lam mat va cap dong 50 Vitamin 32 Len men 52 Chat khoang 34 Thuc phadm séng 54 Nude 36 Ché bién thc phadm 56 D6 an tien loi 38 Chat phy gia 58 Thuc phdm toan phan 40 Nau nuéng 60 Qua it hay qua nhiéu 42 Thitc an duc n4u nhu thé nao 62 ‘Nau nuéng an toan: 64 ueukindlevietnam.com Nuc caphe Tra Nuc ép va sinh t6 trai cay DO udng co ga Nutéc tang luc Con Rugu manh Con va co thé Rugu vang Bia 174 Nuoi ca thé gii Tham canh hay hau co? Nudi khép kin hay tha tudo? ‘Thuong mai cong bang Gian lan thuc pham. Lang phi thuc pham Dam thuc pham Thuc pham bién déi gen Danh bat qua mite va danh bat bén vang Thuc pham ctia tuong lai CHI MUC LOICAMON ANTHIT AU NUONG Khi 1S {6 tien cua ching tién cba chung ta ta bat dau an thit céch day a bat dau nau nugng ter hon 2 trigu nam, Iuong calo (xem trang 184) gia tang do thit cung cp, r&tlau trudc khi Ngudi tinh khon \ (Homo sapiens) tién hoa. Nau nuéng cng v6i su giam nang Iuong can thiét gil thae én dé tidu hoa hon, nghia la 6 tieu hoa thit. co thé da khién cho ruot ho c6 thé thu dugc nhiéu calo tisthie an ho nhd lai, ndo ho I6n hon va “déi nang lugng” hon, ddng théi khong phai mst ps nha nhigu Gl hon. Le vay, thit vin 18 mot thirhiém hol déi gian va nang lugng vao viée nhai va chuyén ‘VOI da S6 nguti c6 dai, boi vay ho vén phai dya ching, Cung vai viée mé rong ché dé an, cote phan lon vao thuc vat. trong 46 c6 cae viéc ndu nuéng da khién co ham va rudt cua ho. loai hat céc moc dai. nhd di va nao phat trién lon hon nwa, 800.000 NT SOON + TeSntarhon Cac bang chung khao c6 70.000 NT (Khe u evi connguti lon Antu bing chuns tren a sat duge Ita dien rong ve nu Lich sti ché d6 an cua ching ta 2. Tudnhoa de Ché do an da thay déi dang ké trong suét qua trinh tién héa cla loai ngudi va thuong khién cho co thé chung ta thay d6i dé dap ing. X4c dinh thoi gian xy 9.500NT ranhung thay déi nay la mot viéc lam day thach thitc. Ndu nung co thé da bat dau tu cach day 300.000 hay 18 trieu nam, tay vaocach cacchuyeén gia _—9, 090-8 50O.NT dign giai nhang bang ching di truyén va khao c6. Du vay, cac nha Khoa hoc van dang xay ding nen mot bifc tranh cho thay lich st ché d9 an da t4c dong dén ching ta nhu thénao. TAISAO NHIEU NGUOI CHAU A KHONG DUNG NAP SUA? Tinh trang khong dung nap lactose trong sta thuéng xay ra Onhang ngudi dén tu chau Ahon béi é nhang quéc gia Nay, gia sic duge chan nudi muon hon rat nhidu so voi nhting vung cén lai trén thé gidi. Céc eot méc trong ché do an Giai phdu va sinh ly ctia chting ta da tién hoa cong voi su thay 6i ota ché do an qua nhigu nghin nam, Met vai su kien méu chét, chang han nhu viec an thit hay dun ndu, da xay rat rt Iau, dén mite co thé chuing ta da theo dé ma tién héa. Viee chang ta co pha hop voi nhang thay d6i gan day khong van can phai xem xet. Nhung diéu da r6 rang la mot s6 mat cia ché do an hien dai, voi vo 96 loai dé an cao nang lugng, c6 thé rat 6 hai cho suc khée chiing ta. Viee nhin lai kip thoi tham cht c6 thé gidp ching ta ngay nay an udng mot cach lanh manh hon. uyeukindlevietnam.com unsoedinicsmen 8/9 oe i ¢ nhGng naudi chau Au lan dau tien 8p dan ban dia. chau MY vo thé ky 15 va 16, ‘mot cugc trao di chua tung co tit Ig G3 b&t du: trao di nhimg thye phém ma ngudi dan ca hai bén d@u chua tung nhin thy truge d6. Khoai tay va ngé nhanh chong tra thanh thyc phdm chi dao 6 Cu Thé gidi va. cy mia phit trién nd rd khi duge mang dén o\- 6i voité tien cua ching ta, ddngot la mot thucao, luong my vi hiém hoi. Mat ong va trai chin lngudn_ ‘cung cp nang lugng tuyét voi, nhung chung hin va chi xuat hién theo mila. Nady nay, vay quanh chung ta la nhGng mon dd an ngot ngao, dé tiép ‘cn moi ide moi noi, va sy yéu thich cla chting ta d6i voi chung da gop phan vao sylan tran cua tinh trang béo phi va nhtng bénh cé lién quan. 8.000 NT Thuan héa gia sie n Tilanh gia dung ust hign tai My 6.000 NT 1800 truse 997 Ta0raphé mat va Cong nguyén (TCN) ——Tu"pizza" lan cutien thac uéng cb edn Usng sdcdlatar Trung My dugesir dung tal 4.000 NT 1585 Canh técng6: tao re Socbla duge dua vao ‘banh micé len men tal chau Au Ace 7.000 NT Trong mle 6.000 NT Thuanhéa 93 8.000 NT Trdg khosl tay Vige canh tac cachet o6e Con ngudi da giao cho phép con ngudi an cu. bu thuong thy phém suot nay cing khign ho dé dang c6 “con hang ngan nam nhung chi nhang ddan chau déng” hon va nhanh chong ap sn phém c6 thoi han strung dal 20 nhamg ngubi sin bat-héilugm tai hBu_ | mei c6 thé duoc van chuyén dén nhong hét cdc khu vue. Tuy nhién, ché do an han ché va dan s6 s6ng co cum chat choi ddng nghia voi vvan chuyén nhanh chéng han; su phat trién -vigc suc khée cila ho kém hon nhang nguei san. a cong nghe dong lanh dong nghia voi viec ‘bat-hai luo kia. ‘chi e&n ban c6 di tin trang traila thue phém tir moi ngo ngéch trén dia cBu du c6 thé xuat hien tren ban an cua ben. noi cach xa nhau. Mai g&n day, cng vai viec yeukindlevietnam.com uyeukindlevietnam.com ueukindlevietnam.com Kién thiic dinh duéng co ban Dé co thé hoat dong binh thudng, co thé doi héi nhien lieu dé cung cap nang lugng, cac chat ligu xay dung dé duy tri su s6ng co ban va sinh truéng, cong them mot su két hgp nho nhung thiét yéu cia c4c nguyen ligu héa hoc dé dam bao sy van hanh ém aicta nhiéu qua trinh trao déi chat. Co thé co thé tao ra hau hét moi tht:ma no cAn tt cdc duéng ch4t c6 trong mét ché d6 an uéng cAn bang. Ca thé cén gi? Mot su ket hop day di cée duong chat thiét yéu trong ch€ do an ciia chting ta - nude, carbohydrate, protein, chat béo, vitamin va chat khoang - sé cho phép co thé chung ta hoat dong hau hieu va khde manh. Ngoai cae dong chat co ban, cdn c6 nhang duong chat khac ma dv co thé chung ta khong nhat thiét can dén, chung van chac ch4n mang lai loi ich, chang han nhu cac hoa chét thye vat trong trai cay va rau cli, axit béo trong. ‘mOt $6 loai ca. Duoc thuc phd, hay “thye phdm chute nang’, bao g6m nhting loai thuc an co chia vi khudn 6 loi (probiotic) (xem trang 87), dude cho la 66 nhiéu Igi teh cho scte khée ben canh cac gid tri din duong cia chting, trong do co kha nang gan ngtta benh tat. ‘Suy dinh duéng a két qué cua mot ché do an khong chia ham lugng dudng chat phir hop. Trong khi thigu carbohydrate ‘va protein c6 thé dan dén cac van d& nghiém trong vé phat trign va tang truéng, viée thiéu 4c loai vitamin va chat khong hat dinh c6 thé gay ra mot s6 can benh cu thé. Vidu, thigu sét 66 thé dn dén bénh thiéu mau. Thue dudng chat, xay ra khi cung cép qué mee cc chat dinh duéng, gay ra cdc vind’ sic khde, chang han nhutinh trang béo phi la do ché do an c6 luong calo cao gay ra. uyeukindlevietnam.c Hap thy nhdng tha chung ‘ay dymg va duy tri cdc té bao ‘ ta can : i ‘Té bao la cde don vi chite nang co ban ca co toi he tieu hoa dé bichianhd va thé ngudi, tao thanh céc mo vaco quan da dang. ES gp thy (xem trang 20-21), Hau | Hang ty té bao cia chung ta duge xay dung va hét cac dubng chat duge hép duy tri béi cae duong chat ma chung ta tiép nhan ‘thy druot non, thong qua ché do an. Neu ché do dinh duong nghéo nan, cac té bao ca chiing ta khong thé hoat dong mot cach binh thuong, céc mo va co quan ca chang ta sé gap nguy hiém, dan dén su bat dau cuia mot loat van dé suc khde va benh tat. Hé trg té bao Mot loat dugng chét hd tro suhinh thanh va sinh trudng té bao. Céc cau tric chinh cla mot té bao duge xay dung tucac axit amin va mot 56 axit béo; mi té bao ly nang lung ttrcarbohydrate va cc axit béo khdc. Stu mde rh . 1PHAN 3 chst béo. LA TY LENGUOI Chat béo la mot ngudn nang lugng BI SUY DINH di ddo va hé tro viec hap thy cae DUONG vitamin hoa tan trong chat béo. chpmsrugae | TEN THE GIOI THE NAO LA MOT “CHE DO AN LANH MANH”? Mot ché 9 an lanh manh cung cp cho co thé mot Iugng via dU tat c& céc loai duéng chat thiét yéu ma co thé cn ttrnhidu ngudn thy phém da dang. Ditu nay sé gitip ban dat va duy tr duge mot cn nang co thé lanh manb. Indlevietnam.com Con doi va su them an Con doi rét quan trong cho sif ton tai cla chung ta va no dam bao rang chung ta sé an dui dé co thé c6 thé hoat dong. Nhung nhiéu luc chung ta an khong phai vi chung ta doi, ma vi chung ta thich thitc an - diéu @ Kich hoat con doi Vige nhin thay 08 an co thé kich hoat one re an du chung ta c6 déi hay khong. nay lai lien quan dén sy them an cla chung ta. Con doi va cam gidc no (Yee trong che én gio an Con doi duoc kiém soat béi mot he thong phic tap két n6i qua C29 Feo ra phan ing tung: Iai, bao gém bo nao, he tieu hoa va nhang noidutramocia —-Weagdados eee chung ta. Mong mu6n an wong co thé duge khol day boi cae ‘yéu t6 nol tai, chang han nu luong duong trong mau thap hay mot cai bung réng, hay cac kich thich ben ngoai, nhu hinh anh va moi dé an. Sau khi chung ta da an xong, cac tin hieu cia su no, hay "cm giae day’, duce sinh ra dé bao cho chung ta biét minh da an du. Con doi va suthem an ‘Them an khac voi con 46i, nhung hai thu nay c6 lién he voi hau. ‘Doi la nhu cau léy thuc an thuoc vé sinh ly, do céc tin hieu noi tai nh lugng duong trong mau thap hoac mot cai bung rong dieu khin. Thém an la mong muén duge ain, bét nguén th viée nhin hay ngtii thay d6 an hoac the gi dé Kkhién chung ta nght dén 46 an. Ky ue vé viec chung ta da an bao nhieu cang rét quan trong voi su them an va nhing ngudi mét tri nho ngén han cé thé sean tigp khong lau sau khi via an xong. Cang thang cong o6 thé lam gia tang mong mu6n An. Mot vai chat co thé gidp kiém soat su them an thong qua cac tac dong cu thé len tren co thé. NUS clinde ci, 1 Budi Nuge lien dan da dy, kéch ee thich cam gide no. Cam side Mere tach hestesay tran no chikéo dai trong mot kinh phé vi, Jam gid khong the’ gian ngén bei Noe then Some ahoxe néo cam giéc them an, thy V8 co thé tip tyc phn wieouina ine alu Ses ena cs Nicotine kich hoat c&e Chat xo thy cém tai ving dusi ai, ‘Nhgng loai thyc phém giau pata aul kerk ‘chat x0 lam cham qua trinh ana lam réng da day va tr hoan viec hap thy cdc duong chat, gitrcho ban no lau hon. Thé duc Cac bai tap thé dye nhip digu cudng 6 ca0 tc dong dén su Protein ce ares Be eo ees eaSan AE” ee Sisuchinn com gac em sn giti chong cbc habe chang han nhu leptin, tang cudng cam gidc no. yeukindlevictnam.com “DH chuyén eta thie an Khi da day d& réng duoc khong 2.gid ddng hd, co rudt bat dau co lai, dy ‘cc manh yn thu n cusi ‘eng xuéng dui. Mac duong huyét thdp ‘sécanglam tang ‘cam gidc doi. Mu hode mén oi, goi la ghrelin, ‘cung tang len. se sssdsdecereteceze2 restegezeeet ses see8ittegesezete2 ss NON LOM ‘Vang duéi dBi nin due tin higu “no” tir diy thn kinh phé vj 6 Néonhan duge cc tin hiéu “no” Day than kinh phé vj otf ‘cdc tin higu thang dén_ ving dusi didi, thong béo cho nao biét co thé da tigu thy thisc an va lam giam con déi. cao. VO Leptin di chuyén lén no Cc té b3o md sinh ra mot thir hoée mon uc ché con dei goi a leptin. Sau khi an xong, leptin uge tiét ra nhiéu hon va ching ta sé cam thy no. (Nougc lai, muc leptin s8 gidm xuéng khi ‘ching ta nhin an, khién cho ching ta cam thay doi) 4 Tuy giai phéng insulin Da day dan ra va nng 46 glucose trong mau t8ng len sé kich thich. sytiét insulin. Bisu nay cho phep chuyén hhOa glucose thanh glycogen ¢trong gan) va sau d6 trothanh ‘m6, Insulin cong co thé khién bg nao tre nen nhay cam voi ‘cc tin higu no hon. 3 Dadaydanra Khi thi &n lép dy ta day, c&c thy thé dan sé phat hién cuge sy dn né va khién cac hoa ¢ at 06 tac dung gi8m con d6i duge «ai phong ra. (Cac chat long, trong c! 3. c6 nuée, sé lam dan da day tam the, nhung chung nhanh chéng duoc ip thy va théi8 con d6i quay trdla.) Glucose ta thac an aa mo) ———— pen veo maa ueukinodlevietnam.com Nhting ngudi cé khuynh huéng bi béo phi'cé thé phan ung khéc nhau truéc no, leptin, That khong may la vigc sit ‘dyng leptin lam thuc khong co tac e dung gi d6i véi benh béo phi. Co thé 3 nhanh chéng thich nghi va cang Ive ang itnhay cam hon véi leptin, ngay ca khi 43 dung leptin litu NHONGHiEU BIET COBAN VE THUC AN Con doi va sy them an 14/15 Con dé due cfc tinhigu ben cac tin hiéu déi tu b&n ngoai, Ho CUNng_ ich thich 66 thé it nhay cém hon véi hoéc mon a Lapin duge git hing nhing co Fehdag od phi ing Them ‘Them la mot khao khat cu thé va manh liet danh cho mot loai dé an nhat inh, va da 36 chang ta déu da tung trai qua cam gide nay. ‘Thi thoang, cac con them xuat hien do tinh trang thiéu cac duong chat cu thé, va do 06 thé acach co thé bao cho ban biét. Nhung phan Ion cdc truong hop them an chi don thuan Javan dé tam ly, do su cang thang hay buén chan chi phéi. Thong thuong, cdc loai thie an duge them mush sé giau chat béo hay duong (hoac ca hai), nhang mén s¢ lam khoi day mot luong cao dot bién cac loai hea chat tao cam giac dé chiu trong nao khi ban an chung. Co thé cam gide nay moi chinh la tha ma chang ta them, cha khong phai la ban than cdc th dan d6. sit SAO BUNG TO! LAISOILEN KHI DOI? Sau khi an, cdc co da day ca ban sé co bop dé day thc an dén rudt. Bidu nay van tiép dién du da day da réng khong va khi khong con gi dé lam diu 4m thanh nay lai th ban sé nghe bung minh s0i Ung uc! ‘XA PHONG Nhimg mong muén fa thuong Mot s6 ngubi, dac biet la phy na dang mang thai hay tr cbn rt nhd, trai qua ccm giéc thém céc chat ma khong phai dd an, trong 6 C6 dat, phn, st va xd phdng. Cac bac sitam than {99% day I& hoi ching "pica’ Huong vi orn Nuéc chém cua heniepgem mse cot Chung ta an khong chi bai chuing ta cn phai an ma con béi chamnenuarusemamman er vicuong thet net nget ake chung ta thich 46 an nda; va diéu nay mot phan la do huong | sith va Gt da Kin oat g3n victa chung. Huong vila sv ket hop gita vi va macia thie shumathythéren ibn , ; obey motide Vichun ages an; no ket hop voi nhitng gl cc giac quan khac tiép nhan rath cécrny vi gia phat hen aa : a duigc dé tao ra mot trai nghiém dé chiu. Cerebral ne anes tinh axit nhu trai cay va dsm, Diéu gi khién thtte an 06 huong vi? Ban co thé phat hien mui khi cac héa chat d8 bay hoi bay vao mai ban: —— trude khi ban an tha dé an 4y hogc khi thiic an dang nhai 6 trong mieng ban. Cang lie dy, luoi va mieng sé nhan ra nam vi co ban va ching két hop ‘voi mai dé tao ra huong vi. Céc giéc quan khac cing 06 d6ng gop: xtic gid vva thinh giac sé cho ban biét edu tric cia d6 an. Ngay cA mau sfc cla d6 an cong co thé tac dong dén céch chung ta cam nhan huong vi: mot nghien cxtu da cho thy viee thay d6i mau eda nuiée cam ép 06 anh hudng dén kha nang xae dinh chinh xac huong vi cla n6. Naot Mot trong nhong vico ban khac la ngot. ‘Cac thy thé ngot cla ban XOAL sol CO THE CON NHONG V| CHUA phan Ung voi c&clogi duéng | ‘hu fructose (trong trai cay) vva sucrose (dubng c&t), Mot s6 DUOC KHAM PHA chat lam ngot nhan tao, nh KHONG? roger duong at i Bh Kha nang nay rat c6 thé xay ra; "Siu 6.06 nha Tabanco Mot s6 ngudi lap lugn rang cac ‘thé su:dung chung ft vi kim loai (vi tanh) thugc mot hhon trong thie an. hang muc riéng biét, trong khi chudt va c6 thé cd con Ngudi cung cé thé phat hign duge vj phan > cua canxi. Gan day, ngudi ta da phat hin ra céc thy thé n&m, trén lu6i ca ching ta lién két voi céc axit béo dé tao ra vj “béo". Ligu day co phai vj tht sdu that hay kndng thi van con dang dugc ban cai. Mot nghién ‘uu khac gn day da cho rang con ngudi cing 6 kha nang ném duge vi tinh bot, nhung ngudi ta van chua tim ra mot thy thé nao cho né c&. Nhung miéng khoai tay to chién ngap du cé thé kich hoat ca hai nhom vj kha di moi due dd xuat nay. KHOA! TAY CHIEN QUE uyeukindlevietnam.com . Uy CA CHUA GIAI PHONG Cam gide phi vi ay RA 222 HOA CHAT DE ng voi nam vico ban, luo vamieng cla chang sera BAY HOI GIUP TAO taco thé phat hien mot s6 cam giac khac von khong duce xép vao vi. Cac day than kinh tren luot 6 thé cam nhan nhiet do, xtc giac, ndi dau va nding dé an kich hoat nhang day than kinh, sinh ra nhong cam giac cu thé nay. Vi dy, carbon dioxide trong nhang thetc uéng co ga Khong cht kich hoat céc thu thé vi chua ca chang ta. Nhang bot nhé cla no cang khién nhang thu thé xtc giac "bang chay’. Diéu nay ket hop dé tao ra cam giac sui bot. RA MUI VI CUA NO Céc_hoa chat trong tra hay trai cay Chat —_ “hua chin tg0 ra cam giéc se ca niem ‘mac va pha vo mang nudc bot, khién ‘cho migng c6 cm gic khd va rép. ‘Chat menthol trong bac ha khién cae Mat thy thé lanh trén ludi cla chting ta tro nén nhay cém, tao mot cém gidc mat lanh, tuoi mei, TRA VIETNAM ‘Chit capsaicin trong dt kich thich cbc Cay thy thé dau va nhiet tren lui, tao. cm gldcnéng rat. Co nhibu bat dong vB nguyen nhan, Tete HUNgtieuTEXuyen tao, camgiéc te, a hay cam gic rém ran, 6 I do ching ich thich cdc thy thé xde gic nhe. ‘Maui va huong vj Mai cla d6an co thé khde vol vi, mac dada s6 huong vicha mot mon an bat ’ nguén tu mdi cla no, Diéu nay la boi gS khi thu an nam 6 trong mieng chang ta, cde phan tu mi sé bay len tu phia duoi vom hong thay vi di qua moi (rem trang 19). Biéu nay lam thay déi nhong phan tt:ma ching ta phat hién duge va trinh tynhan ra chung, taora su khac biet trong thit mui chang ta tigp nhan. Diéu nay dac biet ro rang 6 ca phe va socbla. SOCOLA ueukindlevietnam.com cAPHE : : Mui va vi Cac phan tif trong thitc an hoa tan vao nuéc bot va duge ghi nhan 1a cac vi khi tiép xuc véi ludi cia ban. Nhitng phan tu dé bay hoi do thitc an giai phong ra khong khi sé dugc mai ban phat hién va goi 1a cac mui. Cam nhan boa an Cae phan tit do thuic an gidi phong ra khong —Tuyéntiéenhby —TSbaohS tg kht hay bang cach nhai sé héa tan khi gap. hoi 4m, nhu dich nhay trong mai hay nuce bot trong mieng. Sau do, céc té bao than kinh chuyén biét c6 thé phat hien ra nhang phan tit nay. Nhung té bao nay truyén tin hieu dien dén nao, nao sé xac dinh va phan Joai tting mai, vi. Mai ca chung ta co thé nhan biét hang tram loai mui khae nhau nhung ludi cua chung ta vé co ban chi nhan, biét duoc nam vj -cothélanhiguhonthé (xem trang 16-17). ‘Tabac thy thé Ichéu gide Mai hoat dong nhu thé nao 7 Lé, mai cha banc mét lop dich nhay _ meng, Kh) céc phan tim hea tan vao ee lop nhay dy, ching sé bam Iéy phan dich mbhy cusi cha C&C té bao thu thé Khuu gid. Tal Tebio hé tro SAO MUI du vy, NAU NUONG KHIEN thie in BAN CHAY NUGC BOT? Khi ban ngiti thy mui thuc n, thong tin khuru gia duge chuyén dén nao, nao lai gui cac tin higu than kinh dén céc tuyén. nudc bot. Nuéc bot dugec sinh ra dé chudn bj cho nhting ial doan dau tién cla qué trinh tidy héa. Vi giac hoat dong nhu thé nao BBB mgt lui dy nhang té bao thy thé vi gidc. Cac héa chat tisd an va thie uéng hoa tan trong nude bot 58 tiép xuc véi en ‘Tébdothy thé vigide Day thin kinh cim gie yeukindlevietnam.com HONG HIEU BIET COBAN VE THUC AN 18 / 19 Maivav MOT GAILUOI — z CO THE CHUA Shea h i nhung con ngudi dau tien tién hea, ‘ HANG TRAM NU ho da lua chon nhieu loai thete an mdi VI GIAC ngay. Diéu nay co nghia la chang ta da phat trién duge nhiéu thy thé vi giac hon cdc loai dong vat chi an méi mot loai Di dén no thtic 4n. Khi cén la tré so sinh, chung ta Cac oe am eno trong thich cac vi ngot va khong chiu ném cac ‘mai va cac té bao thy thé vi gic vi dang; diéu nay dugc cho la bat nguén ‘trén lu6i gui cdc tin higu than kinh sa " . dén nao dé ghi nhan cc mol va vi. ti. qua khut tién hoa cla chung ta, boi vi ngot béo higu nhang thuic an giau nang lugng va vi dang co thé la tin hieucinh Tut hay thél? bao chat doc. Khao khat ma chung ta Vie phan biet giz tri dancho viman va umami (age thi) dy uo Clay dua chat duoc cho la xuat phat tut nhu c4u can Na el ey TS . nar 3a) hiém) c6 le mui va cicloai chat khoangkhéclin _gapuichchototencta protein cua chung ta. ching ta. & % 7 Ham lugng calo Cac chét khoéng Dau higu cia chat d6c cao thiét yéu Thong thusng, ving Céc logi dd anngot Mong mudnanmen ton déuhieu cua thac anc nhumatong cung tai bei natrila mot trong 40s: hung qua trai nghiem, cp lugng.calo cae, nhomg chét khoang da chung ta cé thé hoc céch lugng ma ching ta can thich mot s6 vi dng. 6 ton ta aeersuec Khong kh kh trén may bay khién cho migng ee oro oe ching ta bi kh va mii bi nghet, anh huéng ee Gen moi teuong drm ma cde phan tists dD an va huau giec sa) thay vi ci thuc ung sé hoa tan. Bitu nay cé nghila la ce xuyen qua mai (Kivu 9idc thy thé mui va vi sé khéng nhan biét duge cae fruge), Phan ion nhons ci phan tirnhu binh thugng. Sy nhay cdm aéi voi eee dd ngot va man cla chiing ta gidm di 30% khi taothanh ttinhong moi do Khu giae sauphat hién sa, 4 trén may bay, béi vay cac bifa an duge phic vu trén may bay thuéng duce cho thém musi dé giup chung cé vi dam 8 hon. Ky lala duéng nhu vi umami lai kt anh huén uyeukindlevietnam.com NK oS Aap bp Baga? yoqu ep ug ont 4pp Srdyu0n09°%0 pq apy Dg. voy nen ounszu: —* states ee or apy 8A Cereupkyoque> Buep 19W) 300 uN 116 Ubud NEP 39q 10g a9NU BuO ‘8WUKZU9 995 BUOp 30y EI BuNYD eno 2oY nen @UUAZU@ 2e> 9p LOY, up] ui gq UDA LEIP es O81 GIG Ke. 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Carbohydrate c6 thé khign ban tang can néu ban an qua nhidu, nhung nhing carbohydrate phic tap, gidu chat xo la mot Carbohydrate Ba s6 thuc phdm chuing ta an c6 chtta carbohydrate (con goi Jachat bot duong, viét tat la carb). Chung bao g6m dung va tinh bot, nhiing chat cung c4p nang lugng cho co thé chung ta, va chat xo, von c6 vai tré thiét yéu cho mot hé ti¢u héa phan chinh yéu cua khée manh. mot ché do an uéng lanh manh. Carbohydrate la gi? Cac phan ti carbohydrate duge tao thanh tu carbon, hydro va céc nguyen tu Oxy, a thuong 6 dang vong luc hoac nga gisc. ‘inn aye thnyen Néu s6 vong la mot hay hai thi chang (Tinh botlosi nay co mat Ta chicé thé tim thay Ja duong; nhung néu cae vong ket trong cécloai thyc phém trong c&cloai carbohydrate hop lai dé tao thanh cacchudico —_/ _phubsnhmi ben bseg nao ae taverns Fear ee 6c nguyen 1v8.ggo tring, c&cloal tn phan nhanh hoac khong phan chung duge phan gid cham, gi bot don gian hon, dé tigu hoa hon, nhanh, chung s¢ trdthanh phéng nang lugng trong mot thoi gian Chung dé dang bi phan giai ben trong inhborweacertenjete “a giuneciaarearamgcie & ° Glucsoshofeduye | ® ° 4 Médytrir A tritduéi dang mo Mot khi luong du 2> Vai tro cua gan tra glycogen cua gan da Néu ching. ta an nhitu ay, lugng glucose thua carbohydrate hon lugng c&n sir dyng 88 dugc chuyén thanh mo gay, gan sé tre lugng carbohydrate va tra khép co thé; chang du thi dus: dang glycogen. Khi muc @ duge str dung dé cung duong huyét ha. glycogen sé duoc cep nang luong ki thie ‘chuyén nguoc lai thanh glucose 46 co an tré nen khan hiém. thésicung) ueukindlevietnam.com Chat xa Vé eta rau, qua Trong nhibu ll thuc vat, phan git cht x0 nat pave co aul penta pee a Caen geese ts Chat xo la phén thy pham khong bi co thé phan Le Dang endt xo nay te0 e60 tre cho giai va giup hé tieu héa duy tri hoat dong nhip 1 oli, thanh té bdo trong qué tao. hang, NO c6 ham lugng khée nhau trong cécloai | thuic phém tt thuc vat. : TAO “ ‘Cac loai chat xo ’ Xua nay chat xo van duoc chia thanh hai nhom. Chat xo hoa tan sé tan trong nude, tgo thanh mot loai gel dac. Loai nay o6 trong cac loal thc phdm nhu trai cay, rau an cl va dau lang, va ngan ngua tao bon bang cach lam mém phan. Cac cht xo khong tan c6 mat trong cac loai thue ph4m nhu nga céc, céc loai qua hach va hat ging. No gidt cho ruot duce khde manh bang cach tang khéi Itong cla phan. Tuy nhién, céc nghién cuu 4a cho thay co su giao nhau gia hai nhom nay va khong phai luc nao tinh hoa tan cong tien doan duge cach hoat dong cla mot dang chat xo trong cathé, Git chat vot nhau Xela ot carbohydrate due a0 Ban cnt ot thau db tao tanh thanh th cae chudi dai gdm cac mot cu tric khung ang chéc, phan ti dudng. Tuy nhién, khong chéng dé cho cac té bao. ‘ging céc carbohydrate khéc, ching khong bj titu hoa trong de day. Diu nay c6 nghia la chting sé tién dén rust gia trong tinh trang nguyén ven. Ché do an cla nhiéu ngudi khong cé dii cht xo. Céc loai hat ngG céc nguyen cém la ngudn cung cap chat xg phé bién nhét, nhung céc loai hat céc cha béng, da bj mat di lop giau xo d ben ngoai, khong cung cépnhidu cht xo cho co thé. Vuong quéc Anh d& nghi tiéu thy 18 gam chat xo mbi ngay, Mot $6 nude khdc lai knuyén Aghi nhang Iuong kha. CHOTHICH @28g chit xo (@ Lugng clin eé dé dat dupe 18g chit xo uyeukindlevietnam.com ‘San xuat vitamin Cho vi khuan trong rugt cila ban an Mot vai ching vi khugn nat ‘Chat xo la mot ngun thue an quan trong cho Bao ve Ginh san xuat, ra vitamin, —_he tap vi sinh vat ruot cua ban (bao gém vikhudn CAG axit yéu sinh ra do aus chung ta 6 thé hp thy va st dung mot vai loai trong ‘trinh len men khién rust két va cac loai nm sinh sOng trong rudt).Cac vi sinh _—_bét phd hop vei sy phat $6 nay Ching ta thu nhgn Vat Tudt sé lén men cht xo thanh cacaxitbéodé _—_tri6n clla cc vi khudn co mot ph&n vitamin K cla chting co thé an duce. Gitt cho cac vi khudn nay bhai hon, lam giém nguy co minh theo cach nay, AXIT Khde manh Ia rét quan trong: chung san sinh nhigm khuén duéng rust. Ta cc enzyme gitip tiéu h6a cac loai thtic an kha va tac dong dén stic khée cba BEO ban theo nhang céch ma chung ta cht moi bat dau hiéu duce. Rugt két khoe manh Tang cudng mién dich Cac vi khugn cé loi hon Mot 86 loai vi khugn trong rugt trong rust két lam tang kh6i iti tang cudng he mién dich lugng phan, lam loang cdc cclla ban bang céch sin sinh ra céc chat dgc hai va gitrcho rugt gp chat gigm vier. uge khde mann. Chat xo va sttc khée An nhiéu chat xo (xem trang 198- 199) lam giam nguy co mac benh tim, mot s6 benh ung thu, béo ph va tiéu dudng tuyp 2. Ché do an giau chat xo gitp ch6ng lai nguy coméc ung thu ruot ket tang len do an thit da qua ché bién (xern trang 219). Loi ich khéng ngo Chat xo, dc biét la chat xo hoa tan, bam vao mat (chat lang dng gid phan gidi chét béo thanh nhang Git It), khién nd co thé duoc bai ‘tiét ra ngoai, 8 thay thé luong mat ny, gan phai rit cholesterol tu: mau ra va didu d6 cé thé ly giai tai sa0 chat x0 ia am glam nguy co mic uyeukindlevietnam.com Protein Protein la mot duong chat thiét yéu. Cac protein ma chung ta an vao sé duge phan giai thanh cdc axit amin va duoc sit dung dé tao thanh cac protein méi va cdc phan tut phuc tap khac ma co thé c4n. Mac du protein c6 thé la mot nguén cung cap nang lugng, chtte nang chinh cua no la tao ra, lam sinh truéng va stia chita cac m6 trong co thé. CHUNG TACAN BAO NHIEU PROTEIN MOI NGAY? Con ngudi cn khoang 1g protein cho mdi Ikg can nang co thé. Diu nay co nghfa la mot nam gidi trung binh sé can 55g protein va mot nu gidi intage SPR trung Binh se cbn Protein la céc chuéi phan tu nhd ¥, ty, duoc goi la axit amin (hayamino axit). Da chi c6 21 loai axit amin tieu chudn hien die¢n mot cach tu nhién trong co thé ngudi, ching co thé két hop lai voi nhau theo bat ky kiéu nao, nghia la co thé co den ‘hang trieu loai protein khac nhau. Khi chung ta an tha an cé chta protein, co thé phan giai chung ‘thanh cdc axit amin, sau d6 lai tai lp rap ching thanh céc chudi khée nhau, tao ra bat ky loai Céc axit amin tir do, khi toin bé eée protein nao ea thé can. lien kt peptide bj phan gidt tinh chat quan trong cia protein Protein , anne cdot proten'ib ching phen Bean protein Thanh phén cia tw ki phe Céc chudi axit amin ngén nay lam cho mdi protein co mat hinh GikOnS.J® PRUE "4. hon duoc gol ia peptide. Protelm dang dac trung, No cng cho phép nhidu axit amin két néi Chang inh thanh khi nhé, cha yéu duoc tao cacprotein cOnhigucongdungkhac eng metchusi;chung Protein dugg tigu ha. than th carbon, Oxy, thung g@p lai dé tao Nhung co thé cong t20 hydro va nite, Co thé hk cothé, ching cho niu ax ari nhau trong thanh pet hinh dang tiene age VEU MUC Agudi co 21 loai axit amin, Tai sao mot s6 axit amin nhat inh Tai la “thiét yéu"? e 5p Ay ng te Ogiai doan nao do trong lich sttién yy" @ e Se e e e e ha, chuing ta da mat di kha nang taora9 trong s6cacloaiaxitamin @ ee o~ @ Wy e ma co thé én. Diéu nay co neha la 4 ) chung ta phditieuthu cécaxitamin @ e “thiet yéu" nay qua thuc phim, Cac protein cé chita c8 9 loai axit amin * Ss ed e °. nay thi duoc goi a “hoan chinh” Ba THIT BO LUA Mi HAT HO DAU seep dig vansce Geog ta SE au cheno tyra jm 6 chit tét c& cée axit amin non, protein hoan chinh, nhung ct hat Rng ning tue phd kose fh Kong. Las mi co ham lng hzne tsp nh quinoa, dau phy, mot vailoaiqua methionine cao, trong khi d6 thi cac hat ho ®2u thuong cd khuynh hudng co du hach va hat gidng cng vay. bare hung lai cé mac methionine thp hon. Két hop hai ngudn cung eép protein yy tn ung cc eo ban tc at arn tyra cotta cn yeu evietnam.com Chang ta str dung protein HONG HIEU BIET CO BAN VE THUC AN nhuthenso , 26 / 27 Khi da duoc phan giai tro thanh axit amin, protein trong thute pham se tham gia vao qua trinh tao thanh mot lung othe chuyér’t eh not s6 ant KhOng 16 cac phan tu thiét yéu, tu ADN amin thanh céc "cap bazo” héa Sea cho dén cac hooc mon va chat dan Resonate eee ee iruyenthankink Ty vy-nduhet— RaRaIDREaR LSA ac axit amin sé dugc lap rap thanh truyén trong ADN. PROTEIN CO cdc protein méi. Trong do, mot s6 MAT TRONG protein tao nén cae cfu tric ctia co ATCATY thé chang ta, chang han nh cae co. TAT CATY Nhiéu protein khac hoat dong nhu TY TEBAO céc enzyme, céc cht wuc tac phan th CUA COTHE kich hoat va kiém soat cac qua trinh 1 hoa hoc thigt yéu cua co thé. MACH ADN CHUNG TA Cac chat dan truyén than kinh ‘Mot s6 axit amin duoc ding dé tao / thanh cc chat dén truyen than kinh, | mang cdc théng diép gia céc ‘6 bdo thn kinh khép noi trong indo va he than kinh ‘olla chung ta. ueukindlevietnam.com Chat béo Chat béo rat quan trong gitp co thé khée manh. Chung cung cép nang lugng, dy tri calo thiva dé sit dung vé sau va co nhiéu vai trd khdc nhau bén trong co thé, tit hinh thanh cdc mang té bao dén tao. Nguyén_ Glycerol gittba axit béo voi racac hoéc mon. Chat béo la gi? Ben canh carbohydrate va protein, chét béo la mot trong ba nhom dinh duong da luong chinh. Chat beo trong thuc phém la céc phan ti triglyceride duge tao thanh tut cdc nguyén tu carbon, hydro va Oxy. Ba nguyen ti nay duge s4p x€p sao cho gy cac nguyen tu carbon tao ra ba chudi dai goi la. oO axit béo va n6i voi mot chudinedn duce goila alycerol. Mdi nguyen tit carbon déu co thé 2 lien két voi cac nguyen tu carbon khac bang ¥ cac lien két don hoae doi: 6 luong va vitri xO ca nang lien ket doi nay lamthay @éi 8 loai axit béo va tac dong cua no len ca thé. Cac axit béo tao thanh mot phan i ‘tut chat béo co thé giéng hay khac nhau va diéu nay tao ra mot s6 luong Kkh6ng 16 cac loai chat béo kha at Phan tu chat béo Triglyceride, hose phan ti chét béo, ny C6 ba logl axit béo khéc nhau. Loa thing 8 axitbéo bao ha, chi bao gdm cc lien két don, Néu chubi od mot lien két di thi hinh dang cua né bi ‘cong diva no sé tré thanh mot axit béo khong bao hda don. Nnigu lien két-doi hon nga sé tao thanh cic chudi khong bao hoa da él nhigu hinh dang phic tap. Axit béo cong, nu exit oleic e6trong dtu liu, 06 mot én ket 861 CHAT BEO SE LAM TOI BEO? ‘Chat béo cd ham lugng. calo cao, vi thé né c6 thé Ait stearic, 5 ‘trong thit, bao ‘nba hydro hoin gp phan Khién ban tang can; |) toin khéng con nhung so véi cdc loai dd an cbf cho bét ky ngot, né khién cho ban cam nguyén eihydro alo ata thay no lau hon sau khi an, vay nén an mot ft chat béo c6 thé giup ban khong an dd an vat sau do! tirearbon MB lign két 464 carbon carbon s#logi ra hai nguyén tithydro, vin 38 én ket voi ef nguyén, tikcarbon Khe; boi thigu hai nguyéin tihydro nén lién kt ny khong bio da hydro, né duge goi la “kh6ng bio hoa” uyeukindlevietnam.com sha cho Aén ki chting bj phan gi&i bén trong co thé Dui omega ~ oe aguyén tircarbon, trong chubi duge dém ‘ke dbu tidy Nguyen ti ‘carbon thé ba tink tir dudi omega la aguyén ti iu tia 6 idm két i, khifa chubi Khéng bilo hoa daniy trdthioh meét axit béo omeges HONG HIEU BIET CO BAN VE THUC AN Chat bso 28 / 29 Chat béo trong os thé Ben canh cong dung du tra nang lugng, chat béo dong nhiéu vai tro quan trong khac. Chat béo giap Nio vi mé didn kinh git ar heces seh bain ching ta hdp thu va sit dung mot so Co thé ngudi cé thé tao ra phn I6n vitamin (xem trang 32-33), dong thoi ‘cht béo ma né c&n tir cdc chat béo tham gia vao qua trinh xay dung va hay nguyén ligu thé khéc. Chi cé hai sila cht cdc mo than kinh. Chang ogi axit béo Ia that su thiét yéu, bdi inp gia lan da va mong khée mash ‘chting ta khéng thé tao ra chting: G61 oon noid han axit béo omega-3, axit alpha-linolenic ng ude sit dung dé tao ra cae va axit béo omega-6, axit linoleic. C3 ode mon gitip kiém soat huyét ap, hai loai nay du c6 trong céc loai qua he mién dich, su sinh trudng va su dong mau. Chat béo cang tao nen nén tang cho moi lop mang trong co thé, bao quanh hach va hat kho, dac biet la hat lanh. Mot s6 dau omega-3 knac 4 cing tuong déithiét yéu bei cotthé ching ta khéng gidi sn xuat ra ching (xem mdi té bao va cdc edu trac ben trong chung (xem trang 30). Chit béo dupe ttttrong ving dy ‘te duti da eting nhurtrong cde ving dytréséu hon quank ede co quan néi tang. phan Cé, trang 78-79). CAY LANH NGUON LAY HATLANH We Mohay déu? os Tu ‘mo" thuong duge sit dung dé mieu ta nhaing thu co két edu ran é niet do CO HON 20 phong, nhutla bo hay mo lon, trong khi dau lai 6 dang long. Nhut mot quy t&e S LOAI AXIT nom na, dau chua nhiéu axit béo khong bio hea hon. Trong nhi¢u nam, ngusi «= > WY BEG TRONG ta thuong lam ran dau thuc vat bang cach hydro hoa nhang axit beo nay dé Ss THUC PHAM sn xudt bo thuc vat (magarine), tha tung duige cho la sn phdm thay thé lank manh hon cho bo. Sau nay, ngudi ta kham pha ra tht chat béo due san xuat -@ theo cach nay c6 hai cho stic khée dén mute ngay nay, bo thu vat duoc lam ran Acitbeodhuabéa bang cach them déu co ran tu nhien vao. thuing duge lam thing, nnhung lat e6 mot ch8 xoiln. > Ait oleic bj cong Aut eearic thing © Céc cheit beat wi Chat béo "Bao hda ce tt nhst val Cc chét béo. -_béo v6i tinhst motlien Kinng cb chia két co maftror di va cc chudi cla chung la rn vat sal chudi thang, Cac phan tu xép chat ing, Phan congdo ese véi nhau nén chung héa rén mot ykét doi ciia chung tao thanh cach dé dang, teo thanh cac kh ichocécphantucuaching «ran @nhiet Go phong. Chiing comet |hinh dang la ky. ¥ trong céc san phdm tu dong vat chat duoc véinhau, vi nhu la bo va thit, dng thoi ca ching git 6 dang long Trong du dia va dau co, j jet 60 BO BOTHUC VAT uyeukindlevietnam.com Cholesterol Mot chat trong nhu sép, gidng nhu md, co mat trong moi té bao cla co thé, cholesterol do gan sinh ra va dong vaitro thiét yeu chohoat dong | Con noubic6 thé ta0 ra tat ca . ac cholesterol thiét chu binh thuong cia co thé. Tuy nhién, néu co qua yeu tal gan, nhung ta cang ley nhiéu cholesterol tich Iiy trong mau,cacvindé | thém cholesterol tu ché do an ~ hoac truc tiép tu cdc foal nhut bénh tim co thé xay ra. Nhung méi lien hé thye phém nhu tring va thit, jitta ché do an, cholesterol va sttc khée tim mach | hoac do céc cht béo bao hda, attached chat béo chuyén hoa va mot phuc tap hon nhang gi chung ta tung nght. $6 carbohydrate thuic déy qué trinh san sinh ra cholesterol tal ‘Hop chat quan trong gan nhué mot sé ngudi. Cholesterol la chatt cin thiét dé tao ra mot s6 hose mon, vitamin D va cae axit mat, von la thif tao nen vasa wuolp mot thanh phén trong dich tieu hoa (xem trang 20-21). /- Ming i NO cong gitt cho mang té bao cla chang ta, lop mang. Desa bes vébge ming, din méng boc quanh mi té bao, ¢6 tinh dan h6i nhung lai chac chan, Gan diéu hda lugng cholesterol cla chang — M@i efu trie nhd- ta bat ké lugng cholesterol trong ché do an la bao béntrong tébio nhieu, nhung mot ché do an chuta qua nhiéu mot $6 iva durge bao Joai thuc phim nhat dinh se Khién mot sd nguoi san SAPD te sinh ra qué nhiéu cholesterol (xem trang 214). Mang tfc due t20 € BAO * cel ngi bho ‘think chi yéu tt ef TEBAO ens Mang té bao. Méi té bao cla ching ta du co mot lbp mang ‘duge tao thanh tizhai lbp phan tu: Cholesterol nam & ben trong céc lop nay gidp ngan cho mang khong bj qua long hay qué cung, oiup mang c6 duge d9 thdm thu via ding d& céc ch&t kho’ng va mot s6 chat khac c6 thé i xuyén gua. N6 cong gidp mot s6 protein nhat dinh bam vao té bao: nhong protein nay cé Vai tro quan trong trong vige lien lac vol cc phn con igi cua co thé. CO THE NGUOI! CHUA KHOANG 9 8 100G CHOLESTEROL _@ 8 NHONGHIEU BIET COBAN VE THUC AN 30/31 ‘Cholesterol Sutvan chuyén chat béo Cac chat béo, bao gém ca cholesterol, khong thé tron lan voi cde dung dich o6 g6c nude cua ca thé, boi vay chang c4n duge gi vao ben trong mét vé boc “than thign’ voi nude dé co thé van chuyén di khép co thé. Cholesterol duge géi vao trong cc vo boc nhé goi la lipoprotein, g6m hai dang chinh. Dang lon hon - LDL - dugc xem la “cholesterol xd’ boi chtic nang cia no la dua cholesterol vao mau, Lipoprotein ty trong cao. Lipoprotein ty trong thap noi cholesterol thua ¢6 the bi tich tra lai. (High-density lipoprotein S it HDL, hay “cholesterol tot’, Iai dua cholesterol - HDL) a rec eee rakhoi mau. Cac hat HDL dae bei ching chia cc hat LOL lon hon, chia nhidu nhidu proteinhon, tt cholesterol va, caethonhohanchat beokhacron, cholesterol hon va chi mot phn ‘nhé kh6i luong cla né Ia protein. ty @ Chu trinh cholesterol Cholesterol luan chuyén gita gan va mau, thc hien cae chute nang thiét yéu. Qua trinh nay dia vao su can Cholesterol x4u__\.__ bang gida hai lipoprotein la HDL va LDL. Neu mau mau co thé gy tien to *+, dang lau thong cé nhiéu LDL hon HDL thi cac mang ac mang bam chia ‘bam co thé tich tu trong dong mach, lam tang eeammch sehen en huyét ap va bat dau dan dén benh tim (xem trang lam hep dong mach va" 212-215). Mitc HDL, cao c6 thé do ché do an, béo tang ‘huyét 4p. Néu phi hoge gen di truyén. ede oe a cuc mau in thanh, lam t&c nghén fan dence ngudn cung cép mau. rakhéi cot te I STATIN HOAT DONG NHU THE NAO? Cc loai thuéc chtta statin lam gim cholesterol nhe cach lam cham qué trinh san sinh oer ot et ai cholesterol cla gan, Nhung cholesterol thi rakhdi cde t& statin lai c6 rét nhidu han ché, bao, msuvacacmangbam tre chang han nhu can tro kha Nong do HDL cao co u lesterol Woes co tatu shots nang sung chavs duge abuyén di hon, giam su inh thanh céc mang bam. .°" ueukindlevietnam.com dé tao thanh vitamin D ‘cla co thé. : ‘ Vitamin La mot nhom chat dinh dudng vi lugng duge tim thay trong cdc loai thuc pham khacnhau, vitamin rat cdn thiét cho si sinh truéng, sinh Ic va stic hoe néi chung cita co thé chung ta. Da s6 chung ta cé thé thu duge phan lon cdc loai vitamin ma minh c4n tu mot ché do an cAn bang, lanh manh, nhung , Tan trong chat béo ‘vai tru¢ trong mot long hop, cac san pham bé sung cting c6 thé rét hitu ich. Fic 96 vitarin meee chung ta cn tan due trong vi lag? chat béo, Diéu nay 06 nghia la ‘Vitamin la cée hop chat hau co.cdn thiét gitp kiém soat cc qua trinh trao es Te a’ 461 chat cla co thé. Mot vai loai vitamin, chang, aca dau (xem trang 78-79), trang, han nhut vitamin C hay E, hoat dong nhu thyc ph4m lam tt-sta, hon la trong céc chat ch6ng Oxy hoa va duce cho la trai cay va rau ci, Cothé khong thé! blo cho co thé bing cach trang hoa ye pee doduthy thy cae vitamin tan trong chat béo mot. aces Sabena Kham pha cach binh thudng néu chung ta khong an. pias ia it ean mo NY, ravitamin kem chiang voi mot chat chat beo; diéu nay eae ieee eee ae cOnghia la vige bé sung nhang vitamin loai dl 00 ac st eee alte cepacia nay ma khong kém theo loai d6 an phu hgp c6 khong phai do vi trung thé se kem hieu qua hon. thévadindéncacbenh gay ra, ma do thigu hut ‘thiéu chat. Vitamin duge ae pera iém trén dong vat 5 a ohne cad an GAN CO THE TRU DU fa che ch a . e VITAMIN A CHO CO THE See SU DUNG TRONG 2 NAM Dy tra vitamin Cothé chung ta 06 thé du tra cae loai vitamin tan trong chat béo tai gan, boi vay chting ta khong can an ching ‘hang ngay. Nhung chinh vi diéu nay ma néu chang ta an vao qua nhiéu, ham lugng vitamin c6 thé tich lay trong co thé va tr nen doc hai. Co thé chung ta khong du tra duvoc c4c vitamin tan trong nuiée va toan bo phan thtia sé duoc bai tiét ra ngoai qua nude tiéu. Dieu nay oo nghla la chong tacén tieu thy céc vitamin loai nay thuong xuyén hon. (Cée vitamin tan trong ruse duge dn vio thutmg xayén Kho dy tra cia gan Cac vitamin tan trong ‘cht béo duge dy tr coo Gan dy trie trong cing té bao cy Ss tru chat béo, cho yéu thatbee laégannhung cong 6 inhong noi khée trong, Sa viamina \ "ae Can tet cho th Ic, tang trutng va phat tridn, Thiéu vitamin A.cé thé din dén thi luc yéu hoe mu ida, dac biet otréem, Ham lugng vitamin, D thép co thé dan dén thigu_canxi_ v8 xuong M% Vitamin E MAE la mot chat cchéng oxy hoa. Bao ve mang té bao, gid landa | mau, Tieu thy ft vitamin K 06 thé dn aén cae r6i loan dong mau, chay mau va vét barn, ori / co indlevietnam:com NHONG Hifu BIET CO BAN VETHUC AN ee imn 02/33 VITAMIN F DAU ROI? Cac ché tréng trong bang ky, tucac loai vitamin xudt hién la bdi cdc cht da tiing dugc xem la vitamin, nhung vé seu dugc tal phan loai. Mot s6 vitamin khong dugc coi la thiét yéu. Déu c6 vai tro rat quan trong, ngudi ta théy vitamin F chi la mot cap axit béo, nén duge x€p loai la ‘cht béo thay vl xem nd 1a mot vitamin. Tan trong nude Cac vitamin tantrong nude duoc tim thay trong nhiéu loai thuc phdm khdc nhau, trong dé cb trai cay, Tauailvacac thue an giau protein, Vi tan duge trong nude nén ‘cdc vitamin nay co thé nhanh chong mat di trong qua trinh ché bién dé an, chang han nhu luge rau cd. Cac vitamin nhom B, tat ca duge goi chung la phutc hop vitamin B, thutng duige nhom lai vai nhau trong cae thuc ph4m bé sung va doi khi cang co mat trong cc ae a ? 6 e a e ® * “ue e Joai thuc pham. Me ice eS Cp caoiers 4 Vitamin B2 Vitamin B3 nang lugng, ddng thei Quan trong 61 Duytnhe than gam bio caccova day \ V6i sy trao d6i chat, lan kinh vO no, heim | thankinh host dong tot. ‘da, doi mat va he thin mech vamaudavasy | Ham lugng vitamin BP kinh khde manh, Thiéy trao d6i chat. thép 06 thé gay 1a dau hut vitamin 82 gay yeu auva caubsn, 6t va benh thigu mau. PY) IPA : ie ~~ Vitamin B6 - tar ~~ vant Naw — Gp ane an, Pe Lean cchae nang than eee ‘qué trinh trao di chat va kin, qua tinh trae dl thigt cho xuong vate sn xudt ra.céc chat dn hie eaca Sei de mant, dng the) mufimnice | ietheresen, | SENmRB UE, ‘mon va haernoglobin, Thigu hyt vitamin B6 co Re aoa van ae cul thé anh huéng dén sc pec baal eve kde tam é a 3 73% Vitamin BS Yom s ~ % Vitamin ¢ Te Vitamin B12, Lr ae Thiét yéucho syphét eos) Charon bocae cchéng oxy hoa, H6 tro trign ke menh cia tré hong eb. tiga viccrnin sinh truéng va sa chia so sinh. Phy ndimang thai Dro as the dan dan ee ac loai mo khac nhau thiéu vitamin 89 bj tang ‘inh trang gol la thiéu ‘Skhép cothé. Thigu guy cgem bé sinhra parler vitamin C6 thé dn dén mdc di tat nit dot séng tinh trang vét thuong Chat khoang ‘Cung gidng cc vitamin, chung ta c4n chat khoang dé c6 thé hoat dong binh thuéng. Co thé chung ta cin bay “chat khoang da lutong” v6i s6 lugng tuong d6i lon va nhong lugng vo cing nhé cac “chat Khoang vi higng’ (con goi la vi khoang) khéc. Chat khoang co tunhién trong cac loai thuc phdm nhat dinh, do do mot ché 9 an can bang nén cung cp day dui luong chat khoang d4u vao, nhung cdc. thuc phdm bé sung co thé sé can thiét trong cac truong hop co thé thiéu chat khoang. CHU THICH we Mnbika @ nies on Seer Be ck +4, Xuomg of SH Thy sancsv0, @ m0 @ Long do tring gf sm Ph6 mat Ng o6e Hates nguyen cfm, See Raulixanh @ sua | eg tix oo oD ssi Cheon bach oo agp wédlin 4 Nute uéng em eee el Magié C6 trong xuong va ben trong moi té ‘bao, cn thiét cho he © Natri eile ee ay Diu tiét kh 4ong ‘int gu magie dich bén trong co oy 6 thé dn dén c&c vén ‘chung ta, Nang 46 natri v8 co, non mua va thap €6 the gay ranhi8u \ 8c vén a8 ve tim, tac dong khée nhau, tir dau dau cho dén hon Kali | Tham gia vao | hoat dong cua co va than kinh, dng thei can. | ing no dich Nong 46 kali thép c6 thé gay ra me. fa © Clorid Mot thanh phan quan trong cua axit da day, khong nay rat hiém khi xay ra Vigc thiu chat ..thoang ma chang ta cn voi s6 luong lon nhat, cchuot rut va nhip tim bat wen / (Fae ee "chit ikhosng ‘Chat khong bat ngu6n tir dat da va tan vao nude ngam dé tro thanh céc hat tich dién, hay céc ion, Cay hap thy nhang ion nay vao trong ‘mo.tia chting qua ré va chat khoang di vvao.co thé ching ta qua chudi thtic an. "Chat khoang da luong’lanhang chat / Luu huynh Car nx La mot thanh phan a thit yéu trong nhieuloai Gis: ong ce protein, né dong vai tro @ ers Phét pho hoe, adng that quan treng trong viéc Eanthlet cho sac done mie var ee bee a ray dung cbc mo mi / khdectaxuongvatham \ dong mh val tro krge cua co thé, gia vao qua tinh gidi nai ur thac ar ho rét thép 6 thé gay huge co. \OPm | @aeox ueukindlevietnam.com \ Gap. thin Kah ve eo \ oat dong. BBM, NHONGHIEU BIET COBAN VE THUC AN Chat Viéc thiéu hut chat khodng trong ché do an Sng 6 thé gy ra nhidu vn dB suc khée hac nhau. Vi du, thiéu canxi trong mdt thei gian dai cé thé dan dén giam mat do xuong va chung loang xuong; thiéu sat co thé gay thigu mau, cothé cam thay yéu 6t va us of va cac trigu chiing ban dau cla vie thiéu magié bao gdm cam giéc bubn non. Véicéc tinh trang tren, nhGng thay déi trong ché dO an hoac str dung thyc phém bé sung cé thé adieu nen iam, Mét mdi do thigu sft Bun nén 6 thé do thigu magié Flo Giup_ git cho xuong va rang ching ta chéc khde. Thiéu flo c6 thé lim gia tang tinh treng sau rang. cash et cho nhiu loai enzyme va sy chuyén héa sét. Thigu dong co thé gay thiéy © cycnhé. nang lugng. Benh thiéu mau do thiéu sdt 1 kha phd bién, ass if yeukindlevietnam.com phéi ©98oe Khoa 34/35 oe BAN CO THE CO DU LUONG SELEN CAN THIET MOI NGAY CHi BANG CACH AN MOT HAY HAI HAT HACH BRAZIL Od méu, du didu nay la rat Mangan, crém, mélip: | hiém Ii xy ra. By é HD Gen, niken, silic, vanadi, c6ban Chung ta cing can nhing [ chat khoang nay véi lugng / vilugng Nhang cht khoang ma co thé ta a 5 chi can voi s6 luong cu ft duce goi OE trong dé tuyén | achat khoang vi luong. Chung ta chi glaphost onan thuens. 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D6 an tien loi lad an da duge chuén bi hoae ché bién sn, bao gom nhang baa an sin, hén hop bot ban tron sin, d6 an vat, trai ety va rau cd chudn bi sin, cae nguyen lieu thuc phém dong lanh va dé an dong hop. Céc cong S ty sin xuat va ban céc loai d6 an tien oi thug tap trung vao mui vi va thai han sitdung hon la gi tri dinh duong, Bang cach Khai thac s8 thich danh ‘cho dé ngot ma chuing ta da tién hoa dé co duce va mong muon od nhang thac an nhanh chong, don gin, ngon miéng, giau calo cia chung ta, ho dam bao céc san ph4m cua minh sé duge ban ra voi s6 hugng lon. Ham lugng carb tinh ché Borcuoe se dung trong im os aug TRIEU NGUOI MY AN duge tinnluyen va cnebien.matciohanign YONG TAI CAC NHA Vanconlugng caiocao, «HANG ®O AN NHANH MOI NGAY Ham lugng chat béo cao Cang giéng nhy dau cb s&n trong cdc adi mi, mi an lién thudng duoc chien kho, khién ‘chung ¢6 ham lugng chat béo cao. Ham lugng muéi va duong cao Nauti, fa cho vo mt an li@n rat_nhibu duong va musi dé soi mi von nhat nhéo tré:nén ngon mieng. Luong dueng va musi n8y EF thuong vuot gua luong khuyén cho méingay cia ching ta. Min tién (Chin them nuse vaomian fiania ben da eb mgt man an Ham lugng chat xo nhe ngen migng va no bung. va protein thap Tuy vay, ching khéng chia Mi &n itn c6 ft chat xo nhitu dubng, chat 6 loi va va protein, vi vay dU c6 6 lién quan aén nguy co gia lugng alo cao, chung tang mc ching béo ph, tiéu 's€ khong khién ban cam

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