Loi ich cua viec an chay

Tags: co the xay ra, cac nuoc phat trien, nguoi an chay, viec an chay, che do an, dac biet la, hap thu, do co, thuc vat, tuyet doi, bot duong, loi ich, thieu, dam, benh


Loi ich cua viec an chay
Cac mon an chay giup ngua cac benh beo phi, cao huyet ap, tieu duong, soi mat, dot quy...

An chay la mot khuynh huong dang thinh hanh o cac nuoc phat trien. Che do dinh duong nay giup phong chong duoc nhieu benh tat. Tuy nhien, neu quyet dinh an chay, nhat la an chay tuyet doi va lau dai, ban se phai luu y den nhieu van de de bao dam suc khoe.

Co rat nhieu bien the an chay khac nhau tren the gioi, nhung quy tu co 4 kieu truyen thong sau:

An chay tuyet doi: Khong an thit, gia cam, ca, sua va cac san pham tu sua, trung.

An chay co dung sua.

An chay co trung.

An chay co sua va trung.

Ngoai ra, co mot dang an chay kha pho bien hien nay la "an chay ban phan", chi kieng cac loai thit do nhu thit bo, cuu... Cung co nhung nguoi chi an trai cay va thinh thoang an rau; hoac chi an ca, trai, so, tom, cua....

Che do an chay co it cholesterol, it acid beo bao hoa, nhieu acid beo chua bao hoa nhieu noi doi, nhieu vitamin E, C... Vi vay, an chay rat phu hop voi cac khuyen nghi cua My trong "Huong dan phong chong cac benh man tinh". Nguoi an chay co luong LDL-cholesterol thap, chi so xo vua mach mau thap va HDL-cholesterol cao, co the phong ngua duoc nhieu benh nhu:

Beo phi: Do che do an chay co it chat beo, nhieu chat bot duong hap thu cham.

Cao huyet ap: Do che do an it dung ruou bia, it natri, nhieu kali.

Benh mach vanh: Do it chat beo, it dam dong vat, nhieu dam thuc vat, nhieu chat xo, nhieu chat bot duong hap thu cham va nhieu chat beo chua bao hoa.

Tieu duong type 2: Do co nhieu chat bot duong hap thu cham va chat xo.

Soi mat: Do co nhieu chat xo.

Tao bon: Do co nhieu chat xo.

Ung thu (vu, dai trang): Do co nhieu chat xo, nhieu rau qua giau vitamin chong oxy hoa va chat chong ung thu, it dam dong vat va mo, nhieu chat bot duong hap thu cham.

Sa sut tri tue: Do it dam dong vat.

Dot quy: Do co it chat beo bao hoa va cholesterol, nhung nhieu chat bot duong hap thu cham.

Loang xuong: Do co it chat dam, dac biet la it dam dong vat.

Ngoai ra, nguoi an chay con co khuynh huong it bi viem ruot thua, thoat vi co hoanh, hoi chung ruot kich thich, tri va gian tinh mach chi...

Tuy nhien, cac kieu an chay co the tao su mat can bang ve mat dinh duong. De khac phuc cac van de co the xay ra, nguoi an chay can luu y:

Chon lua, phoi hop thuc pham va bo sung cac vitamin, chat khoang mot cach hop ly de khong bi thieu cac acid amin thiet yeu, vitamin B12, nang luong, kem, sat, dac biet la o nguoi an chay tuyet doi.

Che do an chay thuong it nang luong do co it chat beo va mau lam no bung (vi nhieu chat xo). Tinh trang nay de xay ra o nhung nguoi tang nhu cau ve nang luong nhu tre em dang lon, phu nu mang thai, phu nu cho con bu va nguoi benh dang trong giai doan hoi phuc. Vi vay, can luu y cung cap du luong calorie can thiet bang cach an them bua phu va su dung nhung thuc an thuc vat giau nang luong nhu cac hat co dau, sua dau nanh co beo...

Thuc an thuc vat giau dam thuong thieu mot so acid amin thiet yeu nhu lysine (gao, bap, lua my), threonine (gao), tryptophan (bap) va methionine (cac loai dau). Nhung tinh trang mat can doi cac acid amin se khong xay ra neu chung ta biet cach phoi hop cac loai dam thuc vat theo cach sau:

+ Rau dau va cac loai hat. Vi du: Chao voi me va dau.

+ Ngu coc va ho rau dau. Vi du: Com voi dau, sup dau voi banh my...

+ Ngu coc va san pham tu sua. Vi du: Banh my voi sua, com hoac my soi voi pho mai.

+ Rau co the an voi com, cac hat co dau, pho-mai, mam lua my.

- Tranh thieu mau do thieu sat bang cach an nhieu rau qua (dac biet la cam, chanh, dua do, ot, ca chua, bong cai xanh...). Rau qua co nhieu vitamin C, giup tang cuong hap thu sat va lan at ca tac dung ngan can hap thu sat cua acid phytic, acid oxalic, acid tannic... Phu nu co thai, dang cho con bu, tre nhu nhi, tre dang day thi, van dong vien hoac nguoi mat mau nhieu nen su dung vien sat bo sung.

- Tinh trang thieu vitamin B12 (gay thieu mau hong cau to hoac benh day than kinh) co the xay ra o nguoi an chay tuyet doi vi thuc an thuc vat khong co vitamin B12. Can bo sung vitamin nay cho nguoi an chay la phu nu mang thai, phu nu cho con bu va dac biet la nguoi cao tuoi (vi thuong di kem voi giam hap thu vitamin B12 do thieu yeu to noi tai). Neu an chay co trung va sua thi it khi bi thieu chat nay.

- Thieu kem co the xay ra o nguoi an chay tuyet doi do kem trong thuc an thuc vat bi giam hap thu boi acid phytic, oxalates, chat xo va dam dau nanh. Nguoi cao tuoi (du co an chay hay khong) cung co nguy co thieu kem. Do vay, co the bo sung bang cach uong vien kem hoac vien chua kem.

Theo Suc khoe va Doi song

Viet Bao

Tìm hiểu: co the xay ra, cac nuoc phat trien, nguoi an chay, viec an chay, che do an, dac biet la, hap thu, do co, thuc vat, tuyet doi, bot duong, loi ich, thieu, dam, benh

Xem Bản Tiếng Việt Có Dấu: Lợi ích của việc ăn chay

Ban co the doc ban tieng Viet co dau cua bai viet Lợi ích của việc ăn chay bang cach nhan chuot vao duong dan tren.

Lien he ve tin Loi ich cua viec an chay

Nhan xet, hay lien he ve tin Loi ich cua viec an chay co the gui bang duong dan o duoi. Ban nen gui kem tieu de bai viet Loi ich cua viec an chay de lam tham khao. Bai viet nay thuoc chuyen de Tin suc khoe trong chuyen muc Suc khoe.

Cac tin khac:

Xem tiep ... Tin suc khoe
Kenh Tin RSS Kenh Tin RSS | Du Bao Thoi Tiet | Lich Xem TV | Lien He - Contact | Quang Cao | Viec Lam | Dieu Kien Su Dung | Bao Ve Tinh Rieng Tu | Sitemap

Copyright©2008 VietBao.vn, Thu Vien Thong Tin Tong Hop Viet Nam va The Gioi, phien ban thu nghiem phan mem Viet Bao Viet Nam, beta 1.0