{"id":5193,"date":"2018-10-03T03:15:15","date_gmt":"2018-10-02T20:15:15","guid":{"rendered":"https:\/\/yhoccongdong.org\/du-an-khac\/2018\/10\/03\/vitamin-va-khoang-chat-lam-the-nao-de-co-duoc-nhung-gi-ban-can\/"},"modified":"2024-03-17T04:00:47","modified_gmt":"2024-03-16T21:00:47","slug":"vitamin-va-khoang-chat-lam-the-nao-de-co-duoc-nhung-gi-ban-can","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/du-an-khac\/vitamin-va-khoang-chat-lam-the-nao-de-co-duoc-nhung-gi-ban-can\/","title":{"rendered":"Vitamin v\u00e0 kho\u00e1ng ch\u1ea5t: L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c nh\u1eefng g\u00ec b\u1ea1n c\u1ea7n"},"content":{"rendered":"<p style=\"text-align: center;\"><img decoding=\"async\" style=\"width: 425px; height: 282px;\" src=\"\/\/yhoccongdong.org\/Documents\/507_vitamin-va-khoang-chat.jpg\" alt=\"Vitamin v\u00e0 kho\u00e1ng ch\u1ea5t\" \/><\/p>\n<h2 id=\"vi-chat-dinh-duong-la-gi\">Vi ch\u1ea5t dinh d\u01b0\u1ee1ng l\u00e0 g\u00ec?<\/h2>\n<p><span style=\"font-size: 16px;\"> Vi ch\u1ea5t dinh d\u01b0\u1ee1ng l\u00e0 c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u00f3 trong th\u1ee9c \u0103n nu\u00f4i d\u01b0\u1ee1ng c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n v\u00e0 gi\u00fap b\u1ea1n kho\u1ebb m\u1ea1nh. <\/span><\/p>\n<p><span style=\"font-size: 16px;\"> Theo B\u1ed9 N\u00f4ng nghi\u1ec7p Hoa K\u1ef3 (USDA), ng\u01b0\u1eddi M\u1ef9 tr\u01b0\u1edfng th\u00e0nh th\u01b0\u1eddng kh\u00f4ng c\u00f3 \u0111\u1ee7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng sau \u0111\u00e2y: <\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"> Canxi <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Kali <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Ch\u1ea5t x\u01a1 <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Magi\u00ea <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Vitamin A, C v\u00e0 E <\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 16px;\"> H\u00e3y c\u1ed1 g\u1eafng k\u1ebft h\u1ee3p nhi\u1ec1u c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng n\u00e0y h\u01a1n trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n. H\u00e3y ghi nh\u1edb r\u1eb1ng t\u1ed1t nh\u1ea5t l\u00e0 \u0103n nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m, thay v\u00ec ch\u1ec9 u\u1ed1ng vitamin t\u1ed5ng h\u1ee3p, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 c\u00e1c vi ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u00fang c\u00e1ch. N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c t\u1ea5t c\u1ea3 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft ch\u1ec9 t\u1eeb th\u1ee9c \u0103n, h\u00e3y h\u1ecfi b\u00e1c s\u0129 c\u1ee7a b\u1ea1n xem c\u00f3 c\u1ea7n u\u1ed1ng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng b\u1ed5 sung dinh d\u01b0\u1ee1ng hay kh\u00f4ng. <\/span><\/p>\n<h2 id=\"canxi\">Canxi<\/h2>\n<p><span style=\"font-size: 16px;\"> C\u01a1 th\u1ec3 c\u1ea7n <a href=\"https:\/\/yhoccongdong.com\/thongtin\/nhu-cau-calci\/\" target=\"_blank\" rel=\"noopener\">canxi<\/a> \u0111\u1ec3 x\u00e2y d\u1ef1ng x\u01b0\u01a1ng v\u00e0 r\u0103ng \u1edf giai \u0111o\u1ea1n thi\u1ebfu ni\u00ean v\u00e0 giai \u0111o\u1ea1n v\u1ecb th\u00e0nh ni\u00ean. Khi tr\u01b0\u1edfng th\u00e0nh, b\u1ea1n c\u1ea7n canxi \u0111\u1ec3 duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng x\u01b0\u01a1ng. Theo B\u1ed9 N\u00f4ng nghi\u1ec7p M\u1ef9, m\u1ed9t ng\u01b0\u1eddi M\u1ef9 trung b\u00ecnh (\u0103n kho\u1ea3ng 2.000 calo m\u1ed7i ng\u00e0y) n\u00ean c\u00f3 kho\u1ea3ng 1.136 mg canxi m\u1ed7i ng\u00e0y. <\/span><\/p>\n<p><span style=\"font-size: 16px;\"> C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m sau \u0111\u00e2y l\u00e0 ngu\u1ed3n cung c\u1ea5p canxi: <\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"> S\u1eefa chua kh\u00f4ng b\u00e9o ho\u1eb7c \u00edt b\u00e9o (8 ounce = 345-452 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Ph\u00f4 mai kh\u00f4ng b\u00e9o ho\u1eb7c \u00edt b\u00e9o (2 ounce = 400 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> S\u1eefa \u00edt b\u00e9o (1 ch\u00e9n = 290 mg) ho\u1eb7c s\u1eefa g\u1ea7y (1 ch\u00e9n = 306 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> C\u00e1 v\u00e0 h\u1ea3i s\u1ea3n nh\u01b0 c\u00e1 m\u00f2i (3 ounce = 325 mg), c\u00e1 h\u1ed3i h\u1ed3ng (3 ounce = 181 mg) v\u00e0 c\u00e1 r\u00f4 bi\u1ec3n (3 ounce = 116 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> \u0110\u1eadu nh\u01b0 \u0111\u1eadu n\u00e0nh (1\/2 ch\u00e9n = 130 mg) v\u00e0 \u0111\u1eadu tr\u1eafng (1\/2 ch\u00e9n = 96 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Rau bina (1\/2 ch\u00e9n = 146 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> B\u1ed9t y\u1ebfn m\u1ea1ch (1 g\u00f3i = 99-110 mg.<\/span><\/li>\n<\/ul>\n<h2 id=\"kali\">Kali<\/h2>\n<p><span style=\"font-size: 16px;\"><strong> M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u kali gi\u00fap cho c\u01a1 th\u1ec3 duy tr\u00ec huy\u1ebft \u00e1p kh\u1ecfe m\u1ea1nh<\/strong>. B\u1ed9 N\u00f4ng nghi\u1ec7p M\u1ef9 khuy\u00ean r\u1eb1ng m\u1ed9t ng\u01b0\u1eddi M\u1ef9 tr\u01b0\u1edfng th\u00e0nh trung b\u00ecnh n\u00ean ti\u00eau th\u1ee5 4.044 mg kali m\u1ed7i ng\u00e0y. <\/span><\/p>\n<p><span style=\"font-size: 16px;\"> C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m sau \u0111\u00e2y l\u00e0 ngu\u1ed3n cung c\u1ea5p kali: <\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"> Khoai lang (1 c\u1ee7 khoai lang = 694 mg) v\u00e0 khoai t\u00e2y (1 c\u1ee7 khoai t\u00e2y = 610 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> \u0110\u1eadu nh\u01b0 \u0111\u1eadu tr\u1eafng (1\/2 ch\u00e9n = 595 mg), \u0111\u1eadu n\u00e0nh (1\/2 ch\u00e9n = 485 mg), \u0111\u1eadu lima (1\/2 ch\u00e9n = 484 mg) v\u00e0 \u0111\u1eadu t\u00e2y (1\/2 ch\u00e9n = 358 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> S\u1eefa chua kh\u00f4ng b\u00e9o (8 ounce = 579 mg) ho\u1eb7c s\u1eefa chua \u00edt b\u00e9o (8 ounce = 531 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> S\u1eefa g\u1ea7y (1 ch\u00e9n = 382 mg) ho\u1eb7c s\u1eefa \u00edt b\u00e9o (1 ch\u00e9n = 366 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Tr\u00e1i c\u00e2y nh\u01b0 chu\u1ed1i (1 qu\u1ea3 chu\u1ed1i trung b\u00ecnh = 422 mg), \u0111\u00e0o (1\/4 ch\u00e9n = 398 mg), d\u01b0a l\u01b0\u1edbi (1\/4 qu\u1ea3 d\u01b0a trung b\u00ecnh = 368 mg), v\u00e0 d\u01b0a m\u1eadt (1\/8 qu\u1ea3 d\u01b0a v\u1eeba = 365 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> C\u00e1 nh\u01b0 c\u00e1 b\u01a1n (3 ounce = 490 mg), c\u00e1 ng\u1eeb v\u00e2y v\u00e0ng (3 ounce = 484 mg), c\u00e1 m\u00fa \u0111\u00e1 (3 ounce = 442 mg) v\u00e0 c\u00e1 tuy\u1ebft (3 ounce = 439 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> T\u01b0\u01a1ng c\u00e0 (1\/4 ch\u00e9n = 664 mg), c\u00e0 chua xay nhuy\u1ec5n (1\/2 ch\u00e9n = 549 mg), n\u01b0\u1edbc \u00e9p c\u00e0 chua (3\/4 ch\u00e9n = 417 mg) v\u00e0 n\u01b0\u1edbc s\u1ed1t c\u00e0 chua (1\/2 ch\u00e9n = 405 mg).<\/span><\/li>\n<\/ul>\n<h2 id=\"magie\">Magi\u00ea<\/h2>\n<p><span style=\"font-size: 16px;\"><strong> Magi\u00ea l\u00e0 m\u1ed9t ch\u1ea5t dinh d\u01b0\u1ee1ng gi\u00fap c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u00fap c\u01a1 b\u1eafp, \u0111\u1ed9ng m\u1ea1ch v\u00e0 tim ho\u1ea1t \u0111\u1ed9ng t\u1ed1t<\/strong>. Theo B\u1ed9 N\u00f4ng nghi\u1ec7p M\u1ef9, ng\u01b0\u1eddi M\u1ef9 tr\u01b0\u1edfng th\u00e0nh trung b\u00ecnh n\u00ean ti\u00eau th\u1ee5 380 mg magi\u00ea m\u1ed7i ng\u00e0y. <\/span><\/p>\n<p><span style=\"font-size: 16px;\"> C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m sau \u0111\u00e2y l\u00e0 ngu\u1ed3n cung c\u1ea5p magi\u00ea: <\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"> Rau nh\u01b0 b\u00ed \u0111\u1ecf (1 ounce = 151 mg), rau bina (1\/2 ch\u00e9n = 81 mg) v\u00e0 atis\u00f4 (1\/2 ch\u00e9n = 50 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> C\u00e1m ng\u0169 c\u1ed1c (1 ounce = 103 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> \u0110\u1eadu nh\u01b0 \u0111\u1eadu n\u00e0nh (1\/2 ch\u00e9n = 74 mg), \u0111\u1eadu tr\u1eafng (1\/2 ch\u00e9n = 67 mg), \u0111\u1eadu \u0111en (1\/2 ch\u00e9n = 60 mg), \u0111\u1eadu h\u1ea3i qu\u00e2n (1\/2 ch\u00e9n = 48 mg) v\u00e0 \u0111\u1eadu B\u1eafc M\u1ef9 (1\/2 ch\u00e9n = 44 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> \u0110\u1eadu ph\u1ee5 (1\/2 ch\u00e9n = 47 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> G\u1ea1o l\u1ee9c (1\/2 ch\u00e9n = 42 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> C\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 qu\u1ea3 h\u1ea1ch Brazil (1 ounce = 107 mg), h\u1ea1nh nh\u00e2n (1 ounce = 78 mg), h\u1ea1t \u0111i\u1ec1u (1 ounce = 74 mg) v\u00e0 \u0111\u1eadu ph\u1ed9ng (1 ounce = 50 mg).<\/span><\/li>\n<\/ul>\n<h2 id=\"vitamin-a\">Vitamin A<\/h2>\n<p><strong><span style=\"font-size: 16px;\"> Vitamin A c\u00f3 li\u00ean quan \u0111\u1ebfn s\u1ef1 ph\u00e1t tri\u1ec3n th\u1ecb l\u1ef1c, s\u1ef1 t\u0103ng tr\u01b0\u1edfng v\u00e0 duy tr\u00ec t\u1ebf b\u00e0o. <\/span><\/strong><\/p>\n<p><span style=\"font-size: 16px;\"> C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m sau \u0111\u00e2y l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin A: <\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"> N\u1ed9i t\u1ea1ng nh\u01b0 gan, l\u00f2ng, tim, m\u1ec1 (3 ounce = 1490-9126 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Rau qu\u1ea3 nh\u01b0 khoai lang (1 c\u1ee7 khoai t\u00e2y trung b\u00ecnh = 1096 mg), b\u00ed \u0111\u1ecf (1\/2 ch\u00e9n = 953 mg), c\u00e0 r\u1ed1t (1\/2 ch\u00e9n = 679 mg), rau bina (1\/2 ch\u00e9n = 573 mg) v\u00e0 c\u1ee7 c\u1ea3i ( 1\/2 ch\u00e9n = 441 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> D\u01b0a l\u01b0\u1edbi (1\/4 trung b\u00ecnh d\u01b0a = 233 mg).<\/span><\/li>\n<\/ul>\n<h2 id=\"vitamin-c\">Vitamin C<\/h2>\n<p><strong><span style=\"font-size: 16px;\"> Vitamin C gi\u00fap c\u01a1 th\u1ec3 t\u1ea1o collagen (\u0111\u00f3 l\u00e0 protein ch\u00ednh \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nh\u01b0 m\u00f4 li\u00ean k\u1ebft trong c\u01a1 th\u1ec3) trong c\u00e1c m\u1ea1ch m\u00e1u, x\u01b0\u01a1ng, s\u1ee5n v\u00e0 c\u01a1 b\u1eafp. <\/span><\/strong><\/p>\n<p><span style=\"font-size: 16px;\"> C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m sau \u0111\u00e2y l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin C: <\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"> Tr\u00e1i c\u00e2y nh\u01b0 \u1ed5i (1\/2 ch\u00e9n = 188 mg), cam (1 qu\u1ea3 cam trung b\u00ecnh = 70 mg), kiwi (1 qu\u1ea3 kiwi trung b\u00ecnh = 70 mg), d\u00e2u t\u00e2y (1\/2 ch\u00e9n = 49 mg), d\u01b0a l\u01b0\u1edbi (1\/4 qu\u1ea3 d\u01b0a trung b\u00ecnh = 47 mg), \u0111u \u0111\u1ee7 (1\/4 qu\u1ea3 \u0111u \u0111\u1ee7 v\u1eeba = 47 mg), d\u1ee9a (1\/2 ch\u00e9n = 28 mg) v\u00e0 xo\u00e0i (1\/2 ch\u00e9n = 23 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Rau qu\u1ea3 nh\u01b0 \u1edbt chu\u00f4ng m\u00e0u \u0111\u1ecf ch\u01b0a ch\u1ebf bi\u1ebfn (1\/2 ch\u00e9n = 142 mg), \u1edbt chu\u00f4ng m\u00e0u xanh ch\u01b0a ch\u1ebf bi\u1ebfn (1\/2 ch\u00e9n = 60 mg), c\u1ea3i Brussels (1\/2 ch\u00e9n = 48 mg), b\u00f4ng c\u1ea3i xanh (1\/2 ch\u00e9n 38 mg), khoai lang (1\/2 ch\u00e9n = 34 mg) v\u00e0 s\u00fap l\u01a1 (1\/2 ch\u00e9n = 28 mg).<\/span><\/li>\n<\/ul>\n<h2 id=\"vitamin-e\">Vitamin E<\/h2>\n<p><strong><span style=\"font-size: 16px;\"> Vitamin E l\u00e0 m\u1ed9t ch\u1ea5t ch\u1ed1ng oxy h\u00f3a, \u0111\u00f3 l\u00e0 m\u1ed9t ch\u1ea5t dinh d\u01b0\u1ee1ng gi\u00fap ch\u1ed1ng l\u1ea1i t\u1ed5n th\u01b0\u01a1ng cho c\u00e1c t\u1ebf b\u00e0o trong c\u01a1 th\u1ec3. <\/span><\/strong><\/p>\n<p><span style=\"font-size: 16px;\"> C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m sau \u0111\u00e2y l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin E: <\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"> C\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng (1 ounce = 7,4 mg), h\u1ea1nh nh\u00e2n (1 ounce = 7,3 mg), qu\u1ea3 ph\u1ec9 (1 ounce = 4,3 mg), h\u1ea1t th\u00f4ng (1 ounce = 2,6 mg), \u0111\u1eadu ph\u1ed9ng (1 ounce = 2,2 mg ) v\u00e0 h\u1ea1t Brazil (1 ounce = 1,6 mg) <\/span><\/li>\n<li><span style=\"font-size: 16px;\"> C\u1ee7 c\u1ea3i (1\/2 ch\u00e9n = 2,9 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> B\u01a1 \u0111\u1eadu ph\u1ed9ng (2 mu\u1ed7ng canh = 2,5 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> Rau bina (1\/2 ch\u00e9n = 1,9 mg) v\u00e0 b\u01a1 (1\/2 b\u01a1 = 2,1 mg).<\/span><\/li>\n<li><span style=\"font-size: 16px;\"> T\u01b0\u01a1ng c\u00e0 (1\/4 ch\u00e9n = 2,8 mg), n\u01b0\u1edbc \u00e9p c\u00e0 chua (1\/2 ch\u00e9n = 2,5 mg) v\u00e0 c\u00e0 chua xay nhuy\u1ec5n (1\/2 ch\u00e9n = 2,5 mg).<\/span><\/li>\n<\/ul>\n<pre>Xem th\u00eam b\u00e0i\u00a0<a href=\"https:\/\/yhoccongdong.com\/thongtin\/chat-bo-sung-dinh-duong-nhung-dieu-can-biet\/\" target=\"_blank\" rel=\"noopener\">Ch\u1ea5t b\u1ed5 sung dinh d\u01b0\u1ee1ng: Nh\u1eefng \u0111i\u1ec1u c\u1ea7n bi\u1ebft<\/a><\/pre>\n<h2>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/h2>\n<p><span style=\"font-size: 16px;\">\u00a0<\/span><span style=\"font-size: 16px;\"><a href=\"http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/food-nutrition\/nutrients\/vitamins-and-minerals-how-to-get-what-you-need.html\">http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/food-nutrition\/nutrients\/vitamins-and-minerals-how-to-get-what-you-need.html <\/a> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vi ch\u1ea5t dinh d\u01b0\u1ee1ng l\u00e0 c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u00f3 trong th\u1ee9c \u0103n nu\u00f4i d\u01b0\u1ee1ng c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n v\u00e0 gi\u00fap b\u1ea1n kho\u1ebb m\u1ea1nh.<\/p>\n","protected":false},"author":201,"featured_media":5194,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5226,4247,5227,5211],"tags":[3749,4249,4250],"series":[1981],"coauthors":[1982],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - 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