10 thuc pham bo duong co the ban chua an

Thứ ba, 22 Tháng hai 2011, 08:42 GMT+7

Nhung loai thuc pham nay vua ngon vua giau duong chat tuy nhien chung van chua duoc nhieu nguoi biet den va dung trong che do an hang ngay.

Qua Kiwi

 10 thuc pham bo duong co the ban chua an

Kiwi la nguon “sieu” cung cap vitamin C. Hai qua kiwi chua gap doi luong vitamin C cua mot qua cam. Kiwi cung giau kali va chat xo thuc vat. Mot nghien cuu khoa hoc cho thay kiwi co ham luong chat dinh duong cao nhat trong so 27 loai trai cay pho bien nhat.

Cai broccoli

 10 thuc pham bo duong co the ban chua an

Giong nhu cac loai rau xanh khac nhu cai xoan va cai mam xoi, cai broccoli la mot nguon cung cap doi dao vitamin K, mot duong chat can thiet cho viec dong mau. No cung giau vitamin A va C co tac dung chong oxy hoa va co chua can-xi goc thuc vat.

Dau Brazil

 10 thuc pham bo duong co the ban chua an

Dau Brazil la loai thuc pham hiem hoi co chua chat selen (khoang chat duoc cho rang co tac dung chong ung thu) va rat tot cho suc khoe tuyen tien liet. Dau Brazil con vo chua luong selen cao gan gap bon lan loai da boc vo.

Giong nhung loai dau khac, chung cung cung cap mot so protein, chat xo va vitamin E. Dau Brazil con la mot nguon cung cap doi dao cac chat beo chua bao hoa don, giup chung co vi beo va thom.

Dau Edamame

 10 thuc pham bo duong co the ban chua an

Dau Edamame (mot loai dau nanh) la mot nguon thuc pham cuc ky giau dam thuc vat va cung cung cap nhung estrogen co nguon goc thuc vat nhu chat xo. Mot luong bang 1/2 tach dau chua boc vo cung cap 120 calo va co the che bien thanh mot bua an nhe day dinh duong.

Dau lang do
 
Tat ca cac loai dau lang khong phan biet mau sac deu co ham luong dam va chat xo cao. Nhung hat dau ti hon nay cung la mot nguon giau axit folic, mot loai vitamin B dac biet quan trong doi voi phu nu trong thoi ky mang thai, co the giup ngan chan nhung khuyet tat cua thai nhi. Dau lang khi phoi kho co mau cam hoac hoi do nhung mot khi da nau chin chung chuyen sang vang hay vang nhat.

Hat diem mach (Quinoa)

 10 thuc pham bo duong co the ban chua an

Mac du duoc xem la mot loai ngu coc nguyen hat nhung hat diem mach thuc ra la hat cua mot loai cay co ho hang voi cai mam xoi va cay cu cai duong. Tung duoc xem la “vang cua nguoi Inca”, loai ngu coc co hinh dang giong ngoc trai nay co xuat xu o Nam My noi no duoc dung nhu mot thuc pham chinh trong bua an hang ngay. Hat diem mach co mau vang nhat, chua nhieu can-xi va chat sat hon gao, lua mi hay yen mach. Loai thuc pham cung cap carbonhydrate nay cung chua nhieu chat dam va chat xo hon nhung loai hat ngu coc khac. Hat diem mach thich hop voi nhung nguoi dang trong che do kieng cu chat gluten.

Ca hoi dong hop

 10 thuc pham bo duong co the ban chua an

Ca hoi dong hop con nguyen da va xuong se tot cho suc khoe hon nhieu vi xuong ca hoi rat giau can-xi, Lisa Bailey Daivis, mot chuyen gia tu van dinh duong tai Benh vien nhi dong Penn State o Hershey, Pennsylvania (My) khuyen.

Giong voi tat ca cac loai ca hoi, loai ca dong hop nay cung giau chat beo omega-3, mot loai chat beo co loi co tac dung bao ve tim va phong benh; phan nac ca cung la mot nguon cung cap chat dam.

Tom he

 10 thuc pham bo duong co the ban chua an

Nhieu nguoi quen thuoc voi tom the nhung it biet hon ve loai tom he. Theo Bailey Davis, tom the thuc ra it dinh duong hon tom he du ca 2 loai deu giau dam va chat beo omega-3. Ham luong cholesterol trong tom cung cao hon cac loai ca va hai san khac, bu lai tom chua it chat beo bao hoa.

Ngu coc nguyen hat va mi soi ngu coc

 10 thuc pham bo duong co the ban chua an

Mi soi lam tu ngu coc nguyen hat co mau nau dam hon so voi nhung loai lam tu bot mi co tang cuong them vitamin va khoang chat. Loi ich lon nhat khi su dung nhung loai mi nay la chung tang cuong chat xo. Mot so hang san xuat cung tang cuong cac duong chat cho loai mi soi nay bang cach them vao hat lanh de tang cuong omega-3 hay bo sung gia tri dam.

Qua luu

 10 thuc pham bo duong co the ban chua an

Luu la loai trai cay chinh o Trung Dong; nuoc luu cung la loai thuc uong thoi thuong o nhung quoc gia thuoc khu vuc nay. Qua luu rat giau chat chong oxy hoa, dac biet la proanthocyanin, duoc tim thay trong nhung loai trai cay co sac to tim, do khac nhu dau tay, qua viet quat va qua mam xoi.

Loai qua nay cung chua ham luong cao nhung hop chat polyphenol va flavonoid duoc cho rang co chuc nang bao ve tim va giam sung viem. Luu cung la mot nguon giau vitamin C, K va kali.

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