{"id":4995,"date":"2013-09-05T17:00:00","date_gmt":"2013-09-05T10:00:00","guid":{"rendered":"https:\/\/yhoccongdong.org\/san-phu-khoa\/an-chay\/"},"modified":"2013-09-05T17:00:00","modified_gmt":"2013-09-05T10:00:00","slug":"an-chay","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/san-phu-khoa\/an-chay\/","title":{"rendered":"\u0102n chay"},"content":{"rendered":"<h2 id=\"tai-sao-nhieu-nguoi-lai-an-chay\">T\u1ea1i sao nhi\u1ec1u ng\u01b0\u1eddi l\u1ea1i \u0103n chay?<\/h2>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> \u0110\u1ed1i v\u1edbi \u0111a s\u1ed1 ng\u01b0\u1eddi tr\u00ean th\u1ebf gi\u1edbi, \u0103n chay ph\u1ea7n l\u1edbn l\u00e0 do \u0111i\u1ec1u ki\u1ec7n kinh t\u1ebf khi chi ph\u00ed cho th\u1ecbt t\u1ed1n k\u00e9m h\u01a1n \u0111\u1eadu ho\u1eb7c g\u1ea1o, do \u0111\u00f3 th\u1ecbt tr\u1edf th\u00e0nh m\u1ed9t m\u00f3n \u0103n nh\u00e2n d\u1ecbp \u0111\u1eb7c bi\u1ec7t. Ngay c\u1ea3 n\u01a1i c\u00f3 \u0111i\u1ec1u ki\u1ec7n h\u01a1n, th\u1ecbt v\u1eabn kh\u00f4ng l\u00e0 m\u00f3n ch\u00ednh<em>, <\/em> m\u00e0 th\u01b0\u1eddng ch\u1ec9 l\u00e0 m\u00f3n ph\u1ee5 trong b\u1eefa \u0103n.<\/span><\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> \u1ede c\u00e1c n\u01b0\u1edbc m\u00e0 gi\u00e1 th\u1ecbt kh\u00f4ng qu\u00e1 \u0111\u1eaft \u0111\u1ecf nh\u01b0 Hoa K\u1ef3, ng\u01b0\u1eddi d\u00e2n tuy nhi\u00ean v\u1eabn th\u01b0\u1eddng ch\u1ecdn \u0103n chay v\u00ec c\u00e1c l\u00fd do kh\u00e1c. Trong \u0111\u00f3, s\u1edf th\u00edch c\u1ee7a b\u1ed1 m\u1eb9, ni\u1ec1m tin hay t\u00f4n gi\u00e1o v\u00e0 v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe l\u00e0 nh\u1eefng l\u00fd do ph\u1ed5 bi\u1ebfn nh\u1ea5t \u0111\u1ec3 ng\u01b0\u1eddi ta quy\u1ebft \u0111\u1ecbnh \u0103n chay. C\u0169ng c\u00f3 ng\u01b0\u1eddi ch\u1ecdn vi\u1ec7c \u0103n chay \u0111\u1ec3 b\u00e0y t\u1ecf m\u1ed1i quan t\u00e2m v\u1ec1 quy\u1ec1n \u0111\u1ed9ng v\u1eadt ho\u1eb7c m\u00f4i tr\u01b0\u1eddng. V\u00e0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 nhi\u1ec1u l\u00fd do \u0111\u1ec3 quy\u1ebft \u0111\u1ecbnh theo \u0111u\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n chay. <\/span> <\/span><\/p>\n<h2 id=\"che-do-an-chay-vegetarian-va-ban-chay-semi-vegetarian\">Ch\u1ebf \u0111\u1ed9 \u0103n chay (vegetarian) v\u00e0 b\u00e1n chay (semi-vegetarian)<\/h2>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> M\u1ed7i ng\u01b0\u1eddi tu\u00e2n theo c\u00e1c ch\u1ebf \u0111\u1ed9 \u0103n chay kh\u00e1c nhau. M\u1ed9t ng\u01b0\u1eddi \u0103n chay th\u1ef1c s\u1ef1 ho\u00e0n to\u00e0n kh\u00f4ng \u0103n th\u1ecbt, bao g\u1ed3m th\u1ecbt g\u00e0 v\u00e0 c\u00e1. <strong> M\u1ed9t ng\u01b0\u1eddi \u0103n chay lacto-ovo <\/strong> c\u00f3 s\u1eed d\u1ee5ng s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa v\u00e0 tr\u1ee9ng, nh\u01b0ng kh\u00f4ng bao g\u1ed3m th\u1ecbt, c\u00e1 v\u00e0 gia c\u1ea7m. <strong> Ng\u01b0\u1eddi \u0103n chay lacto <\/strong> \u0103n c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa nh\u01b0ng kh\u00f4ng \u0103n tr\u1ee9ng, trong khi <strong> ng\u01b0\u1eddi \u0103n chay lacto-ovo <\/strong> \u0103n tr\u1ee9ng nh\u01b0ng kh\u00f4ng \u0103n c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> <strong> Veganism <\/strong> l\u00e0 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay nghi\u00eam ng\u1eb7t h\u01a1n. Kh\u00f4ng ch\u1ec9 tr\u1ee9ng v\u00e0 s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa b\u1ecb lo\u1ea1i tr\u1eeb trong ch\u1ebf \u0111\u1ed9 n\u00e0y, m\u00e0 c\u00f2n c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1ed9ng v\u1eadt nh\u01b0 m\u1eadt ong v\u00e0 gelatin. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> M\u1ed9t s\u1ed1 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng <strong> macrobiotic <\/strong> c\u0169ng \u0111\u01b0\u1ee3c xem l\u00e0 \u0103n chay. Ch\u1ebf \u0111\u1ed9 macrobiotic h\u1ea1n ch\u1ebf kh\u00f4ng ch\u1ec9 s\u1ea3n ph\u1ea9m \u0111\u1ed9ng v\u1eadt m\u00e0 c\u00f2n nh\u1eefng s\u1ea3n ph\u1ea9m tinh luy\u1ec7n ho\u1eb7c th\u1ef1c ph\u1ea9m qua ch\u1ebf bi\u1ebfn, th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ea5t b\u1ea3o qu\u1ea3n, v\u00e0 th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ee9a caffein ho\u1eb7c ch\u1ea5t k\u00edch th\u00edch kh\u00e1c. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> N\u1ebfu theo ch\u1ebf \u0111\u1ed9 \u0103n chay macrobiotic hay \u0103n chay veganism c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn thi\u1ebfu h\u1ee5t dinh d\u01b0\u1ee1ng \u1edf m\u1ed9t s\u1ed1 ng\u01b0\u1eddi. Thanh thi\u1ebfu ni\u00ean c\u1ea7n ph\u1ea3i \u0111\u1ea3m b\u1ea3o r\u1eb1ng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a h\u1ecd bao g\u1ed3m \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng cho s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 protein v\u00e0 calci. N\u1ebfu b\u1ea1n quan t\u00e2m \u0111\u1ebfn ki\u1ec3u \u0103n chay veganism ho\u1eb7c \u0103n chay macrobiotic, b\u1ea1n n\u00ean \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n b\u1edfi m\u1ed9t chuy\u00ean gia dinh d\u01b0\u1ee1ng. H\u1ecd c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n thi\u1ebft k\u1ebf b\u1eefa \u0103n \u0111\u1ea7y \u0111\u1ee7 c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> M\u1ed9t s\u1ed1 ng\u01b0\u1eddi theo ch\u1ebf \u0111\u1ed9 b\u00e1n chay ( <strong> semi-vegetarians). <\/strong> H\u1ecd \u0103n c\u00e1 v\u00e0 m\u1ed9t \u00edt gia c\u1ea7m trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ch\u1ee7 y\u1ebfu g\u1ed3m rau, tr\u00e1i c\u00e2y, ng\u0169 c\u1ed1c, \u0111\u1eadu, v\u00e0 h\u1ea1t. Ng\u01b0\u1eddi \u0103n chay ki\u1ec3u <strong> pesci <\/strong> (pesci-vegetarian) \u0103n c\u00e1, nh\u01b0ng kh\u00f4ng d\u00f9ng th\u1ef1c ph\u1ea9m t\u1eeb gia c\u1ea7m. <\/span> <\/span><\/p>\n<h2 id=\"an-chay-co-tot-cho-thanh-thieu-nien\">\u0102n chay c\u00f3 t\u1ed1t cho thanh thi\u1ebfu ni\u00ean?<\/h2>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Trong qu\u00e1 kh\u1ee9, ch\u1ecdn kh\u00f4ng \u0103n th\u1ecbt ho\u1eb7c th\u1ef1c ph\u1ea9m c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb \u0111\u1ed9ng v\u1eadt \u0111\u01b0\u1ee3c coi l\u00e0 kh\u00f4ng b\u00ecnh th\u01b0\u1eddng t\u1ea1i Hoa K\u1ef3. Tuy nhi\u00ean, theo th\u1eddi gian th\u00e1i \u0111\u1ed9 \u0111\u00e3 thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3. Ng\u01b0\u1eddi \u0103n chay v\u1eabn l\u00e0 thi\u1ec3u s\u1ed1 t\u1ea1i M\u1ef9, nh\u01b0ng c\u00e0ng ng\u00e0y c\u00e0ng ph\u00e1t tri\u1ec3n. Hi\u1ec7p h\u1ed9i \u0103n chay M\u1ef9 (American Dietetic Association -ADA) \u0111\u00e3 ch\u00ednh th\u1ee9c x\u00e1c nh\u1eadn r\u1eb1ng <em>&#8220;m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay \u0111\u01b0\u1ee3c l\u1eadp k\u1ebf ho\u1ea1ch c\u1ee5 th\u1ec3 s\u1ebd cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng cho m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, \u0111\u1ed3ng th\u1eddi c\u00f3 l\u1ee3i trong vi\u1ec7c ph\u00f2ng ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb m\u1ed9t s\u1ed1 b\u1ec7nh nh\u1ea5t \u0111\u1ecbnh&#8221;.<\/em><\/span><\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> \u0110i\u1ec1u n\u00e0y c\u00f3 \u00fd ngh\u0129a g\u00ec v\u1edbi b\u1ea1n? N\u1ebfu b\u1ea1n \u0111ang \u0103n chay, ho\u1eb7c \u0111ang ngh\u0129 \u0111\u1ebfn vi\u1ec7c \u0103n chay, b\u1ea1n s\u1ebd t\u00ecm th\u1ea5y nhi\u1ec1u s\u1ef1 h\u1ed7 tr\u1ee3. C\u00f3 nhi\u1ec1u l\u1ef1a ch\u1ecdn trong c\u00e1c si\u00eau th\u1ecb h\u01a1n bao gi\u1edd h\u1ebft, v\u00e0 c\u00e1c nh\u00e0 h\u00e0ng, tr\u01b0\u1eddng h\u1ecdc \u0111\u00e3 cung c\u1ea5p nhi\u1ec1u m\u00f3n \u0103n chay h\u01a1n ch\u1ee9 kh\u00f4ng ch\u1ec9 l\u00e0 b\u00e1nh m\u00ec v\u00e0 b\u01a1 \u0111\u1eadu ph\u1ed9ng. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> N\u1ebfu b\u1ea1n \u0111ang l\u1ef1a ch\u1ecdn m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay, \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t l\u00e0 ph\u1ea3i t\u1ef1 t\u00ecm hi\u1ec3u v\u00e0 bi\u1ebft b\u1ea3n th\u00e2n c\u1ea7n g\u00ec. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao ADA n\u00f3i r\u1eb1ng m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n chay c\u1ea7n ph\u1ea3i \u0111\u01b0\u1ee3c <em>&#8220;l\u00ean k\u1ebf ho\u1ea1ch c\u1ee5 th\u1ec3&#8221;<\/em>. N\u1ebfu b\u1ea1n ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 b\u1edbt \u0103n m\u1ed9t s\u1ed1 th\u1ee9 trong ch\u1ebf \u0111\u1ed9 \u0103n h\u1eb1ng ng\u00e0y th\u00ec \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1ch hay \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t, m\u1ee9c n\u0103ng l\u01b0\u1ee3ng d\u1ed3i d\u00e0o, c\u0169ng nh\u01b0 c\u01a1 x\u01b0\u01a1ng kh\u1ecfe m\u1ea1nh.<\/span><\/span><\/p>\n<h2>C\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 thi\u1ebfu trong ch\u1ebf \u0111\u1ed9 \u0103n chay<\/h2>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Ng\u01b0\u1eddi \u0103n chay c\u0169ng c\u1ea7n ph\u1ea3i c\u1ea9n th\u1eadn \u0111\u1ec3 b\u1ed5 sung c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 thi\u1ebfu trong ch\u1ebf \u0111\u1ed9 \u0103n chay: <\/span> <\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> S\u1eaft <\/span> <\/span><\/li>\n<li><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Calci<\/span><\/span><\/li>\n<li><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Protein <\/span> <\/span><\/li>\n<li><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Vitamin D <\/span> <\/span><\/li>\n<li><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Vitamin B12 <\/span> <\/span><\/li>\n<li><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> K\u1ebdm <\/span> <\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> N\u1ebfu th\u1ecbt, c\u00e1, s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa v\u00e0\/ ho\u1eb7c tr\u1ee9ng kh\u00f4ng n\u1eb1m trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n, b\u1ea1n s\u1ebd c\u1ea7n ph\u1ea3i bi\u1ebft l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c \u0111\u1ee7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng, ho\u1eb7c b\u1ea1n c\u00f3 th\u1ec3 ph\u1ea3i u\u1ed1ng b\u1ed5 sung vitamin v\u00e0 kho\u00e1ng ch\u1ea5t h\u00e0ng ng\u00e0y. <\/span> <\/span><\/p>\n<h3 id=\"sat\">S\u1eaft<\/h3>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> C\u00e1c lo\u1ea1i <strong>rong bi\u1ec3n<\/strong> nh\u01b0 nori, wakame v\u00e0 dulse c\u00f3 h\u00e0m l\u01b0\u1ee3ng s\u1eaft r\u1ea5t cao. C\u00e1c l\u1ef1a ch\u1ecdn kh\u00e1c l\u00e0 ng\u0169 c\u1ed1c \u0103n s\u00e1ng t\u0103ng c\u01b0\u1eddng s\u1eaft, \u0111\u1eadu (\u0111\u1eadu, \u0111\u1eadu l\u0103ng, v\u00e0 \u0111\u1eadu n\u01b0\u1edbng), \u0111\u1eadu n\u00e0nh v\u00e0 \u0111\u1eadu h\u0169, tr\u00e1i c\u00e2y s\u1ea5y kh\u00f4 (nho kh\u00f4 v\u00e0 sung), h\u1ea1t b\u00ed ng\u00f4, b\u00f4ng c\u1ea3i xanh v\u00e0 m\u1eadt \u0111\u01b0\u1eddng. \u0102n c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y c\u00f9ng v\u1edbi m\u1ed9t th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C (tr\u00e1i c\u00e2y v\u00e0 n\u01b0\u1edbc tr\u00e1i c\u00e2y, c\u00e0 chua, v\u00e0 b\u00f4ng c\u1ea3i xanh) s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ec3 h\u1ea5p th\u1ee5 s\u1eaft t\u1ed1t h\u01a1n. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> N\u1eef c\u1ea7n ph\u1ea3i \u0111\u1eb7c bi\u1ec7t quan t\u00e2m v\u1ec1 vi\u1ec7c cung c\u1ea5p \u0111\u1ee7 kho\u00e1ng ch\u1ea5t n\u00e0y b\u1edfi b\u1ea1n s\u1ebd m\u1ea5t m\u1ed9t l\u01b0\u1ee3ng s\u1eaft trong th\u1eddi gian kinh nguy\u1ec7t. N\u1ebfu kh\u00f4ng c\u00f3 \u0111\u1ee7 s\u1eaft t\u1eeb c\u00e1c ngu\u1ed3n th\u1ef1c v\u1eadt, h\u1ecd c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u ph\u1ea3i b\u1ed5 sung s\u1eaft h\u00e0ng ng\u00e0y. H\u00e3y h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 v\u1ec1 nhu c\u1ea7u s\u1eaft c\u1ee7a ri\u00eang b\u1ea1n. <\/span> <\/span><\/p>\n<h3 id=\"canxi\">Calci<\/h3>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> S\u1eefa v\u00e0 s\u1eefa chua l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn h\u00e0ng \u0111\u1ea7u n\u1ebfu b\u1ea1n \u0111ang \u0103n u\u1ed1ng c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa m\u1eb7c d\u00f9 ng\u01b0\u1eddi \u0103n chay c\u1ea7n c\u00e1c lo\u1ea1i s\u1eefa chua kh\u00f4ng ch\u1ee9a gelatin. \u0110\u1eadu h\u0169, s\u1eefa \u0111\u1eadu n\u00e0nh t\u0103ng c\u01b0\u1eddng (fortified soy milk), n\u01b0\u1edbc cam t\u0103ng c\u01b0\u1eddng calci (calcium-fortified orange juice), rau c\u00f3 m\u00e0u xanh \u0111\u1eadm v\u00e0 sung kh\u00f4 l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m tuy\u1ec7t v\u1eddi cho ng\u01b0\u1eddi \u0103n chay (v\u00e0 ng\u01b0\u1eddi \u0103n chay veganism) \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c calci. N\u1ebfu l\u00e0 thi\u1ebfu ni\u00ean, b\u1ea1n ph\u1ea3i b\u1ed5 sung nhi\u1ec1u h\u01a1n v\u00ec x\u01b0\u01a1ng c\u1ea7n calci \u0111\u1ec3 ph\u00e1t tri\u1ec3n. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> \u1ede tu\u1ed5i tr\u01b0\u1edfng th\u00e0nh, ph\u1ee5 n\u1eef c\u00f3 nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng cao h\u01a1n v\u00ec v\u1eady b\u1ea1n ph\u1ea3i \u0111\u1ea3m b\u1ea3o r\u1eb1ng m\u00ecnh nh\u1eadn \u0111\u01b0\u1ee3c \u0111\u1ee7 calci. M\u1ed9t l\u1ea7n n\u1eefa, b\u1ed5 sung vi l\u01b0\u1ee3ng l\u00e0 c\u1ea7n thi\u1ebft \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o kh\u00f4ng b\u1ecb lo\u00e3ng x\u01b0\u01a1ng. <\/span> <\/span><\/p>\n<h3 id=\"vitamin-d\">Vitamin D<\/h3>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Ch\u00fang ta c\u1ea7n vitamin D \u0111\u1ec3 x\u01b0\u01a1ng c\u00f3 th\u1ec3 h\u1ea5p thu calci. C\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t vitamin D khi da ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi. S\u1eefa b\u00f2 l\u00e0 lo\u1ea1i s\u1eefa h\u00e0ng \u0111\u1ea7u trong danh s\u00e1ch c\u00e1c th\u1ef1c ph\u1ea9m cung c\u1ea5p ngu\u1ed3n vitamin n\u00e0y. Ng\u01b0\u1eddi \u0103n chay veganism c\u00f3 th\u1ec3 d\u00f9ng s\u1eefa \u0111\u1eadu n\u00e0nh t\u0103ng c\u01b0\u1eddng v\u00e0 c\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c \u0103n s\u00e1ng t\u0103ng c\u01b0\u1eddng. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 c\u1ea7n b\u1ed5 sung vi l\u01b0\u1ee3ng nh\u01b0 vitamin D, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong nh\u1eefng th\u00e1ng m\u00f9a \u0111\u00f4ng. T\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi n\u00ean ti\u1ebfp x\u00fac v\u1edbi \u00e1nh m\u1eb7t tr\u1eddi \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t vitamin D. <\/span> <\/span><\/p>\n<h3>Protein<\/h3>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Tr\u01b0\u1edbc \u0111\u00e2y, ng\u01b0\u1eddi ta cho r\u1eb1ng ng\u01b0\u1eddi \u0103n chay c\u1ea7n ph\u1ea3i k\u1ebft h\u1ee3p c\u00e1c protein th\u1ef1c v\u1eadt (incomplete plant proteins) trong m\u1ed9t b\u1eefa \u0103n nh\u01b0 \u0111\u1eadu \u0111\u1ecf v\u00e0 g\u1ea1o \u0111\u1ec3 cung c\u1ea5p cung c\u1ea5p cho c\u01a1 th\u1ec3 lo\u1ea1i protein gi\u1ed1ng nh\u01b0 \u1edf \u0111\u1ed9ng v\u1eadt. B\u00e2y gi\u1edd ch\u00fang ta bi\u1ebft r\u1eb1ng kh\u00f4ng c\u1ea7n ph\u1ea3i qu\u00e1 ph\u1ee9c t\u1ea1p. Ng\u01b0\u1eddi \u0103n chay hi\u1ec7n nay \u0111\u01b0\u1ee3c khuy\u00ean n\u00ean s\u1eed d\u1ee5ng nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c nhau trong c\u00e1c b\u1eefa trong ng\u00e0y. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Tr\u1ee9ng v\u00e0 s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa l\u00e0 nh\u1eefng ngu\u1ed3n c\u1ee7a protein t\u1ed1t, nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 th\u1eed \u0111\u1eadu ph\u1ed9ng, \u0111\u1eadu h\u0169, s\u1eefa \u0111\u1eadu n\u00e0nh, h\u1ea1t, ng\u0169 c\u1ed1c, v\u00e0 rau qu\u1ea3 \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c t\u1ea5t c\u1ea3 c\u00e1c protein c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n. <\/span> <\/span><\/p>\n<h3 id=\"vitamin-b12\">Vitamin B12<\/h3>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> B12 l\u00e0 m\u1ed9t vitamin c\u1ea7n thi\u1ebft ch\u1ec9 t\u00ecm th\u1ea5y \u1edf s\u1ea3n ph\u1ea9m \u0111\u1ed9ng v\u1eadt, bao g\u1ed3m tr\u1ee9ng v\u00e0 s\u1eefa. S\u1eefa \u0111\u1eadu n\u00e0nh t\u0103ng c\u01b0\u1eddng v\u00e0 ng\u0169 c\u1ed1c \u0103n s\u00e1ng t\u0103ng c\u01b0\u1eddng c\u0169ng c\u00f3 vitamin n\u00e0y quan tr\u1ecdng. N\u1ebfu b\u1ea1n theo ch\u1ebf \u0111\u1ed9 \u0103n chay nghi\u00eam ng\u1eb7t (vegan), r\u1ea5t kh\u00f3 \u0111\u1ec3 c\u00f3 \u0111\u1ee7 l\u01b0\u1ee3ng B12, do \u0111\u00f3 b\u1ed5 sung vi l\u01b0\u1ee3ng n\u00e0y l\u00e0 c\u1ea7n thi\u1ebft. <\/span> <\/span><\/p>\n<h3 id=\"kem\">K\u1ebdm<\/h3>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> N\u1ebfu b\u1ea1n \u0111ang kh\u00f4ng \u0103n c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa, h\u00e3y ch\u1eafc ch\u1eafn d\u00f9ng ng\u0169 c\u1ed1c t\u0103ng c\u01b0\u1eddng, \u0111\u1eadu kh\u00f4, h\u1ea1t, v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb \u0111\u1eadu n\u00e0nh nh\u01b0 \u0111\u1eadu h\u0169 \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng y\u00eau c\u1ea7u kho\u00e1ng ch\u1ea5t h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n. <\/span> <\/span><\/p>\n<h3 id=\"chat-beo-nang-luong-va-chat-xo\">Ch\u1ea5t b\u00e9o, n\u0103ng l\u01b0\u1ee3ng, v\u00e0 ch\u1ea5t x\u01a1<\/h3>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Ngo\u00e0i c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t, ng\u01b0\u1eddi \u0103n chay c\u1ea7n ph\u1ea3i quan t\u00e2m \u0111\u1ebfn h\u00e0m l\u01b0\u1ee3ng calo v\u00e0 ch\u1ea5t b\u00e9o m\u00e0 h\u1ecd h\u1ea5p th\u1ee5. Ch\u1ebf \u0111\u1ed9 \u0103n chay c\u00f3 xu h\u01b0\u1edbng \u0103n nhi\u1ec1u ch\u1ea5t x\u01a1 v\u00e0 \u00edt ch\u1ea5t b\u00e9o v\u00e0 calo. \u0110\u00f3 c\u00f3 th\u1ec3 t\u1ed1t cho nh\u1eefng ng\u01b0\u1eddi c\u1ea7n gi\u1ea3m c\u00e2n ho\u1eb7c gi\u1ea3m cholesterol, nh\u01b0ng s\u1ebd l\u00e0 v\u1ea5n \u0111\u1ec1 cho tr\u1ebb em v\u00e0 thanh thi\u1ebfu ni\u00ean, \u0111\u1ed1i t\u01b0\u1ee3ng \u0111ang ph\u00e1t tri\u1ec3n v\u00e0 nh\u1eefng ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh c\u00f3 c\u00e2n n\u1eb7ng b\u00ecnh th\u01b0\u1eddng. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> M\u1ed9t s\u1ed1 ng\u01b0\u1eddi \u0103n chay (\u0111\u1eb7c bi\u1ec7t l\u00e0 theo ch\u1ebf \u0111\u1ed9 nghi\u00eam ng\u1eb7t) c\u00f3 th\u1ec3 kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c \u0111\u1ee7 l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o omega-3. Ch\u1ea5t b\u00e9o omega-3 t\u1ed1t cho tim m\u1ea1ch, \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong c\u00e1 v\u00e0 tr\u1ee9ng. Ngo\u00e0i ra, m\u1ed9t s\u1ed1 s\u1ea3n ph\u1ea9m nh\u01b0 s\u1eefa \u0111\u1eadu n\u00e0nh, c\u0169ng \u0111\u01b0\u1ee3c t\u0103ng c\u01b0\u1eddng axit docosahexaenoic (DHA),m\u1ed9t lo\u1ea1i omega-3. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u ch\u1ea5t x\u01a1 c\u00f3 xu h\u01b0\u1edbng g\u00e2y c\u1ea3m gi\u00e1c no, v\u00e0 k\u1ebft qu\u1ea3 l\u00e0 nh\u1eefng ng\u01b0\u1eddi \u0103n chay nghi\u00eam ng\u1eb7t s\u1ebd th\u1ea5y no d\u00f9 h\u1ecd v\u1eabn ch\u01b0a \u0103n \u0111\u1ee7 \u0111\u1ec3 nu\u00f4i c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh. N\u1ebfu b\u1ea1n \u0103n chay, h\u00e3y b\u00e1o v\u1edbi b\u00e1c s\u0129 \u0111\u1ec3 h\u1ecd theo d\u00f5i s\u1ef1 t\u0103ng tr\u01b0\u1edfng c\u0169ng nh\u01b0 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n v\u1eabn nh\u1eadn \u0111\u01b0\u1ee3c \u0111\u1ee7 l\u01b0\u1ee3ng calo v\u00e0 ch\u1ea5t b\u00e9o. <\/span> <\/span><\/p>\n<h2 id=\"mot-so-loi-khuyen-an-chay\">M\u1ed9t s\u1ed1 l\u1eddi khuy\u00ean \u0103n chay<\/h2>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> N\u1ebfu b\u1ea1n c\u00e2n nh\u1eafc vi\u1ec7c \u0103n chay, h\u00e3y h\u1ecfi \u00fd ki\u1ebfn t\u1eeb m\u1ed9t chuy\u00ean gia dinh d\u01b0\u1ee1ng, h\u1ecd s\u1ebd li\u1ec7t k\u00ea ra danh s\u00e1ch c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m cung c\u1ea5p cho b\u1ea1n c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng b\u1ea1n c\u1ea7n. M\u1ed9t nh\u00e0 dinh d\u01b0\u1ee1ng h\u1ecdc c\u00f3 th\u1ec3 th\u1ea3o lu\u1eadn v\u1ec1 c\u00e1ch gi\u00fap ph\u00f2ng ng\u1eeba nh\u1eefng b\u1ec7nh l\u00fd nh\u01b0 thi\u1ebfu m\u00e1u do thi\u1ebfu s\u1eaft khi b\u1ea1n ng\u1eebng \u0103n th\u1ecbt. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Ngo\u00e0i ra, h\u00e3y nh\u1edb b\u1ed5 sung vitamin v\u00e0 kho\u00e1ng ch\u1ea5t trong nh\u1eefng ng\u00e0y m\u00e0 b\u1ea1n kh\u00f4ng dung n\u1ea1p \u0111\u1ee7 c\u00e1c ch\u1ea5t n\u00e0y. <\/span> <\/span><\/p>\n<h2 id=\"loi-khuyen-cho-viec-an-uong-o-ngoai\">L\u1eddi khuy\u00ean cho vi\u1ec7c \u0103n u\u1ed1ng \u1edf ngo\u00e0i<\/h2>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> \u0102n u\u1ed1ng t\u1ea1i nh\u00e0 h\u00e0ng c\u00f3 th\u1ec3 \u0111\u00f4i khi kh\u00f3 kh\u0103n cho ng\u01b0\u1eddi \u0103n chay, nh\u01b0ng n\u1ebfu b\u1ea1n \u0103n c\u00e1, b\u1ea1n th\u01b0\u1eddng c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y m\u1ed9t c\u00e1i g\u00ec \u0111\u00f3 ph\u00f9 h\u1ee3p tr\u00ean th\u1ef1c \u0111\u01a1n. N\u1ebfu kh\u00f4ng, ch\u1ecdn salad ho\u1eb7c m\u1ed9t m\u00f3n khai v\u1ecb ho\u1eb7c c\u1ea3 hai, v\u00e0 y\u00eau c\u1ea7u kh\u00f4ng d\u00f9ng th\u1ecbt. Ngay c\u1ea3 c\u1eeda h\u00e0ng b\u00e1n th\u1ee9c \u0103n nhanh \u0111\u00f4i khi v\u1eabn c\u00f3 th\u1ef1c ph\u1ea9m cho ng\u01b0\u1eddi \u0103n chay, ch\u1eb3ng h\u1ea1n nh\u01b0 \u0111\u1eadu tacos v\u00e0 burritos, b\u00e1nh m\u00ec burger k\u1eb9p rau v\u00e0 b\u00e1nh pizza ph\u00f4 mai \u0111\u1eadu n\u00e0nh. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> Ng\u01b0\u1eddi \u0103n chay c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn m\u00ec \u1ed1ng (pasta) c\u00f9ng v\u1edbi r\u1ea5t nhi\u1ec1u rau qu\u1ea3, ng\u0169 c\u1ed1c v\u00e0 tr\u00e1i c\u00e2y. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y nh\u1eefng s\u1ea3n ph\u1ea9m burger rau, x\u00fac x\u00edch v\u00e0 th\u1ecbt g\u00e0 thay th\u1ebf c\u00f3 h\u01b0\u01a1ng v\u1ecb r\u1ea5t gi\u1ed1ng v\u1edbi burger th\u1eadt b\u00e1n t\u1ea1i c\u00e1c c\u1eeda h\u00e0ng t\u1ea1p h\u00f3a \u1edf \u0111\u1ecba ph\u01b0\u01a1ng. H\u00e3y th\u1eed c\u00e1c s\u1ea3n ph\u1ea9m thay th\u1ebf th\u1ecbt b\u00f2 nh\u01b0 tacos v\u00e0 s\u1ed1t spaghetti. <\/span> <\/span><\/p>\n<p><span style=\"color: #000000;\"> <span style=\"font-size: 16px;\"> B\u1ea5t k\u1ec3 l\u00e0 b\u1ea1n ch\u1ecdn c\u00e1ch \u0103n chay n\u00e0o, b\u1ea1n c\u0169ng n\u00ean \u0103n nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c nhau v\u00e0 th\u1eed c\u00e1c lo\u1ea1i th\u1ee9c \u0103n m\u1edbi khi c\u00f3 th\u1ec3. <\/span> <\/span><\/p>\n<h2>T\u00e0i li\u1ec7u tham kh\u1ea3o<\/h2>\n<p><span style=\"color: #000000;\"><span style=\"font-size: 16px;\"><a href=\"http:\/\/familydoctor.org\/familydoctor\/en\/teens\/food-fitness\/becoming-a-vegetarian.html\" target=\"_blank\" rel=\"noopener\">http:\/\/familydoctor.org\/familydoctor\/en\/teens\/food-fitness\/becoming-a-vegetarian.html <\/a> <\/span> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 nhi\u1ec1u l\u00fd do \u0111\u1ec3 quy\u1ebft \u0111\u1ecbnh theo \u0111u\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n chay. Tuy nhi\u00ean, \u0103n chay \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c b\u1ea1n c\u00f3 nguy c\u01a1 thi\u1ebfu h\u1ee5t m\u1ed9t s\u1ed1 ch\u1ea5t dinh d\u01b0\u1ee1ng<\/p>\n","protected":false},"author":223,"featured_media":4997,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5215],"tags":[4977,5235,5236,5237,5238,5240,5241,5242,5243,5244,5245,5246,5247,5248,5249,5250,5251,5239],"series":[5252],"coauthors":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0102n chay - D\u1ef1 \u00e1n S\u1ea3n Ph\u1ee5 Khoa<\/title>\n<meta name=\"description\" content=\"\u0102n chay - D\u1ef1 \u00e1n S\u1ea3n Ph\u1ee5 Khoa\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/yhoccongdong.com\/san-phu-khoa\/an-chay\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0102n chay - D\u1ef1 \u00e1n S\u1ea3n Ph\u1ee5 Khoa\" \/>\n<meta property=\"og:description\" content=\"\u0102n chay - D\u1ef1 \u00e1n S\u1ea3n Ph\u1ee5 Khoa\" \/>\n<meta property=\"og:url\" content=\"https:\/\/yhoccongdong.com\/san-phu-khoa\/an-chay\/\" \/>\n<meta property=\"og:site_name\" content=\"D\u1ef1 \u00e1n S\u1ea3n Ph\u1ee5 Khoa\" \/>\n<meta property=\"article:author\" content=\"http:\/\/facebook.com\/nguyen.t.trang.146069\" \/>\n<meta property=\"article:published_time\" content=\"2013-09-05T10:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/yhoccongdong.com\/san-phu-khoa\/wp-content\/uploads\/sites\/4\/2013\/09\/an-chay.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"660\" \/>\n\t<meta property=\"og:image:height\" content=\"330\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"TS. 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