{"id":712,"date":"2024-06-08T10:58:54","date_gmt":"2024-06-08T03:58:54","guid":{"rendered":"https:\/\/nutrilife.com.vn\/?p=712"},"modified":"2024-06-08T10:59:00","modified_gmt":"2024-06-08T03:59:00","slug":"bo-sung-canxi-thuan-chay","status":"publish","type":"post","link":"https:\/\/nutrilife.com.vn\/index.php\/2024\/06\/08\/bo-sung-canxi-thuan-chay\/","title":{"rendered":"B\u1ed4 SUNG CANXI THU\u1ea6N CHAY"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

Nhi\u1ec1u ng\u01b0\u1eddi l\u1ea7m t\u01b0\u1edfng canxi ch\u1ec9 c\u00f3 trong s\u1eefa v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa. V\u1eady nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng th\u1ec3 dung n\u1ea1p s\u1eefa v\u00e0 lactose ho\u1eb7c \u0103n thu\u1ea7n chay th\u00ec c\u00f3 th\u1ec3 b\u1ed5 sung canxi b\u1eb1ng c\u00e1ch n\u00e0o?<\/p>\n\n\n\n

Th\u1ef1c ph\u1ea9m gi\u00e0u canxi l\u00e0 ngu\u1ed3n dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 x\u01b0\u01a1ng kh\u1edbp ph\u00e1t tri\u1ec3n kh\u1ecfe m\u1ea1nh. <\/strong>C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng vi\u1ec7c \u0103n c\u00e1c m\u00f3n l\u00e0m t\u1eeb s\u1eefa ba l\u1ea7n m\u1ed7i ng\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap con ng\u01b0\u1eddi ng\u0103n ng\u1eeba b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng m\u00e0 c\u00f2n c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n

1. C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a canxi thu\u1ea7n chay<\/strong><\/p>\n\n\n\n

Ngo\u00e0i s\u1eefa, ph\u00f4 mai, c\u00f2n c\u00f3 m\u1ed9t s\u1ed1 nh\u00f3m th\u1ef1c ph\u1ea9m ch\u1ee9a canxi sau<\/p>\n\n\n\n

C\u1ea3i xo\u0103n<\/strong><\/h3>\n\n\n\n

Khi n\u00f3i t\u1edbi b\u1ed5 sung canxi, \u0111\u1ea7u ti\u00ean nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 ngay t\u1edbi u\u1ed1ng s\u1eefa. Tuy nhi\u00ean, tr\u00ean th\u1ef1c t\u1ebf, c\u1ea3i xo\u0103n l\u00e0 th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u canxi h\u01a1n so v\u1edbi s\u1eefa (90 gram m\u1ed7i kh\u1ea9u ph\u1ea7n) v\u00e0 c\u0169ng d\u1ec5 h\u1ea5p thu h\u01a1n so v\u1edbi s\u1eefa. Gi\u1ed1ng nh\u01b0 rau di\u1ebfp, c\u1ea3i b\u1eafp, c\u1ea3i xo\u0103n\u2026 ch\u1ee9a nhi\u1ec1u vitamin K-l\u00e0 y\u1ebfu t\u1ed1 h\u00ecnh th\u00e0nh c\u1ee7a osteocalcin, gi\u00fap t\u00edch t\u1ee5 canxi v\u00e0o trong x\u01b0\u01a1ng.<\/p>\n\n\n\n

T\u1ecfi t\u00e2y<\/strong><\/h3>\n\n\n\n

T\u1ecfi t\u00e2y c\u00f3 ch\u1ee9a nhi\u1ec1u vitamin gi\u00fap t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng (c\u00e1c lo\u1ea1i vitamin c\u00f3 trong tr\u1ee9ng, s\u1eefa, v\u00e0 rau xanh), canxi v\u00e0 kali. T\u1ecfi t\u00e2y c\u00f2n l\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u folic axit, vitamin nh\u00f3m B. B\u1ea1n c\u00f3 th\u1ec3 ch\u1ebf bi\u1ebfn th\u00eam t\u1ecfi t\u00e2y v\u00e0o c\u00e1c m\u00f3n \u0103n nh\u01b0 salad, s\u00fap ho\u1eb7c c\u00e1c m\u00f3n x\u00e0o \u0111\u1ec3 v\u1eeba cung c\u1ea5p \u0111\u1ee7 l\u01b0\u1ee3ng canxi v\u00e0 v\u1eeba t\u1ed1t cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n

Cam qu\u00fdt<\/strong><\/h3>\n\n\n\n

Cam qu\u00fdt kh\u00f4ng ch\u1ec9 c\u00f3 h\u01b0\u01a1ng v\u1ecb tuy\u1ec7t v\u1eddi m\u00e0 c\u00f2n ch\u1ee9a nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng thi\u1ebft y\u1ebfu kh\u00e1c nh\u01b0 canxi v\u00e0 s\u1eaft. \u0110\u00e2y \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong s\u1ed1 \u00edt lo\u1ea1i qu\u1ea3 c\u00f3 h\u00e0m l\u01b0\u1ee3ng canxi cao. Trong 100g cam qu\u00fdt ch\u1ee9a kho\u1ea3ng 40mg canxi t\u1ef1 nhi\u00ean. H\u00e0m l\u01b0\u1ee3ng canxi t\u1ed1t trong cam c\u00f3 th\u1ec3 kh\u1eafc ph\u1ee5c s\u1ef1 thi\u1ebfu h\u1ee5t canxi, duy tr\u00ec huy\u1ebft \u00e1p v\u00e0 l\u01b0u l\u01b0\u1ee3ng m\u00e1u kh\u1ecfe m\u1ea1nh.<\/p>\n\n\n\n

Rau di\u1ebfp<\/strong><\/h3>\n\n\n\n

Rau di\u1ebfp r\u1ea5t gi\u00e0u canxi, gi\u00fap c\u01a1 th\u1ec3 ph\u00e1t tri\u1ec3n v\u00e0 duy tr\u00ec x\u01b0\u01a1ng v\u00e0 r\u0103ng ch\u1eafc kh\u1ecfe. Ch\u1ea5t n\u00e0y r\u1ea5t c\u1ea7n thi\u1ebft cho ph\u1ee5 n\u1eef, v\u00ec v\u1eady, b\u1ea1n c\u1ea7n \u0111\u1ea3m b\u1ea3o l\u00e0 c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 \u0111\u1ee7 l\u01b0\u1ee3ng canxi m\u1ed7i ng\u00e0y b\u1eb1ng c\u00e1ch k\u1ebft h\u1ee3p th\u00eam nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u canxi kh\u00e1c. Ngo\u00e0i ra, trong rau di\u1ebfp c\u00f2n gi\u00e0u vitamin A, c\u00e1c vitamin nh\u00f3m B v\u00e0 kho\u00e1ng ch\u1ea5t gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh, ch\u1ed1ng l\u00e3o h\u00f3a, c\u00f3 l\u1ee3i cho tim m\u1ea1ch.<\/p>\n\n\n\n

B\u00f4ng c\u1ea3i xanh<\/strong><\/h3>\n\n\n\n

Lo\u1ea1i rau n\u00e0y r\u1ea5t gi\u00e0u c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t, \u0111\u1eb7c bi\u1ec7t l\u00e0 canxi v\u00e0 vitamin K, l\u00e0 hai nguy\u00ean t\u1ed1 r\u1ea5t quan tr\u1ecdng v\u1edbi s\u1ef1 v\u1eefng ch\u1eafc c\u1ee7a x\u01b0\u01a1ng v\u00e0 gi\u00fap ph\u00f2ng ch\u1ed1ng lo\u00e3ng x\u01b0\u01a1ng. Ngo\u00e0i ra, ch\u1ea5t x\u01a1, protein, crom, carborhydrate, vitamin A,C c\u00f3 trong b\u00f4ng c\u1ea3i \u0111\u1ec1u r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n. C\u1ea1nh \u0111\u00f3, b\u00f4ng c\u1ea3i xanh c\u00f2n ch\u1ee9a photochemical, ch\u1ea5t ch\u1ed1ng oxy h\u00f3a gi\u00fap ch\u1ed1ng b\u1ec7nh t\u1eadt v\u00e0 b\u1ec7nh nhi\u1ec5m tr\u00f9ng.<\/p>\n\n\n\n

H\u1ea1nh nh\u00e2n<\/strong><\/h3>\n\n\n\n

Trong t\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i h\u1ea1t, h\u1ea1nh nh\u00e2n l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i h\u1ea1t c\u00f3 h\u00e0m l\u01b0\u1ee3ng canxi cao nh\u1ea5t. Ch\u1ec9 v\u1edbi 28g h\u1ea1nh nh\u00e2n \u0111\u00e3 cung c\u1ea5p 6% gi\u00e1 tr\u1ecb canxi h\u1eb1ng ng\u00e0y. \u0110\u1ed3ng th\u1eddi c\u0169ng cung c\u1ea5p 3,5g ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 protein. Ngo\u00e0i ra, h\u1ea1nh nh\u00e2n c\u0169ng l\u00e0 m\u1ed9t ngu\u1ed3n cung c\u1ea5p magie, mangan v\u00e0 vitamin E r\u1ea5t t\u1ed1t cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n

Rau ch\u00e2n v\u1ecbt<\/strong><\/h3>\n\n\n\n

L\u00e0 m\u1ed9t lo\u1ea1i rau gi\u00e0u canxi v\u00e0 vitamin C, vitamin K, photpho, kali, k\u1ebdm gi\u00fap t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp, gi\u1ea3m c\u00e1c v\u1ebft r\u1ea1n x\u01b0\u01a1ng h\u1eefu hi\u1ec7u, ngo\u00e0i ra c\u00f2n c\u00f3 selen gi\u00fap b\u1ea3o v\u1ec7 gan. Th\u00e0nh ph\u1ea7n carotenoid neoxanthin trong rau ch\u00e2n v\u1ecbt c\u00f3 th\u1ec3 ti\u00eau di\u1ec7t c\u00e1c t\u1ebf b\u00e0o ung th\u01b0 ti\u1ec1n li\u1ec7t tuy\u1ebfn trong khi beta carotin lo\u1ea1i tr\u1eeb t\u1ebf b\u00e0o ung th\u01b0 ru\u1ed9t k\u1ebft. \u0110\u00e1ng ch\u00fa \u00fd, dinh d\u01b0\u1ee1ng trong cu\u1ed9ng v\u00e0 r\u1ec5 rau ch\u00e2n v\u1ecbt c\u00f2n nhi\u1ec1u h\u01a1n c\u1ea3 \u1edf l\u00e1 rau. Do \u0111\u00f3 kh\u00f4ng n\u00ean b\u1ecf cu\u1ed9ng v\u00e0 r\u1ec5 rau khi ch\u1ebf bi\u1ebfn.<\/p>\n\n\n\n

C\u00e1c lo\u1ea1i \u0111\u1eadu<\/strong><\/h3>\n\n\n\n

\u0110\u1eadu c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1, protein v\u00e0 vi ch\u1ea5t dinh d\u01b0\u1ee1ng, ngo\u00e0i ra c\u00f2n d\u1ed3i d\u00e0o s\u1eaft, k\u1ebdm, folate, magi\u00ea v\u00e0 kali. M\u1ed9t s\u1ed1 gi\u1ed1ng \u0111\u1eadu c\u0169ng c\u00f3 l\u01b0\u1ee3ng canxi<\/strong> \u0111\u00e1ng k\u1ec3.<\/p>\n\n\n\n

\u0110\u1eadu r\u1ed3ng<\/strong><\/p>\n\n\n\n

\u0110\u1ee9ng \u0111\u1ea7u b\u1ea3ng x\u1ebfp h\u1ea1ng th\u1ef1c ph\u1ea9m gi\u00e0u canxi, m\u1ed9t c\u1ed1c (172g) n\u1ea5u ch\u00edn c\u00f3 244mg canxi, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 24% nhu c\u1ea7u h\u00e0ng ng\u00e0y<\/p>\n\n\n\n

\u0110\u1eadu ph\u1ee5<\/strong><\/p>\n\n\n\n

\u0110\u1eadu ph\u1ee5 l\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p v\u1edbi h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng ng\u01b0\u1eddi b\u1ecb h\u1ea1n ch\u1ebf nh\u00f3m th\u1ef1c ph\u1ea9m t\u1eeb s\u1eefa v\u00e0 protein.<\/p>\n\n\n\n

Trong 81g \u0111\u1eadu ph\u1ee5 ch\u1eafc ch\u1ee9a 14g protein, 7g ch\u1ea5t b\u00e9o, 2,3g carbohydrate, 1,9g ch\u1ea5t x\u01a1 v\u00e0 11mg natri.<\/p>\n\n\n\n

\u0110\u1eadu ph\u1ee5 c\u0169ng l\u00e0 ngu\u1ed3n cung c\u1ea5p canxi t\u1ed1t cho c\u01a1 th\u1ec3, ngo\u00e0i ra n\u00f3 c\u00f2n ch\u1ee9a magie, ph\u1ed1t pho, vitamin B, s\u1eaft, mangan, \u0111\u1ed3ng v\u00e0 k\u1ebdm.<\/p>\n\n\n\n

\u0110\u1eadu tr\u1eafng<\/strong><\/p>\n\n\n\n

M\u1ed9t c\u1ed1c (179g) \u0111\u1eadu tr\u1eafng t\u00e2y n\u1ea5u ch\u00edn cung c\u1ea5p 13% nhu c\u1ea7u canxi, c\u0169ng \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t ngu\u1ed3n b\u1ed5 sung canxi t\u1ed1t<\/p>\n\n\n\n

C\u00e1c lo\u1ea1i \u0111\u1eadu kh\u00e1c<\/strong><\/h3>\n\n\n\n

C\u00e1c lo\u1ea1i \u0111\u1eadu kh\u00e1c nh\u01b0 \u0111\u1eadu \u0111en, \u0111\u1eadu \u0111\u1ecf, \u0111\u1eadu xanh,… c\u00f3 \u00edt canxi h\u01a1n, dao \u0111\u1ed9ng t\u1eeb 4 – 6% nhu c\u1ea7u h\u00e0ng ng\u00e0y tr\u00ean m\u1ed7i c\u1ed1c.<\/p>\n\n\n\n

2. H\u00e0m l\u01b0\u1ee3ng canxi c\u1ea7n cho m\u1ed7i ng\u01b0\u1eddi<\/strong><\/h2>\n\n\n\n

Theo WHO th\u00ec l\u01b0\u1ee3ng canxi c\u1ea7n \u0111\u01b0\u1ee3c cung c\u1ea5p v\u00e0 b\u1ed5 sung nh\u01b0 sau:

– T\u1eeb 0-1 tu\u1ed5i: c\u1ea7n 400-600mg\/ng\u00e0y

– 1-10 tu\u1ed5i: c\u1ea7n 800mg\/ng\u00e0y

– 11-24 tu\u1ed5i: c\u1ea7n 1200mg\/ng\u00e0y

– 24-50 tu\u1ed5i: c\u1ea7n 800mg\/ng\u00e0y

– Ph\u1ee5 n\u1eef c\u00f3 thai, ng\u01b0\u1eddi cao tu\u1ed5i: c\u1ea7n 1200mg – 1500mg\/ng\u00e0y<\/p>\n\n\n\n

Nh\u01b0 v\u1eady, sau khi \u0111\u00e3 bi\u1ebft canxi c\u00f3 trong th\u1ef1c ph\u1ea9m n\u00e0o, b\u1ea1n h\u00e3y l\u00ean th\u1ef1c \u0111\u01a1n \u0111\u1ec3 b\u1ed5 sung ngu\u1ed3n d\u01b0\u1ee1ng ch\u1ea5t thi\u1ebft y\u1ebfu n\u00e0y v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y nh\u00e9!<\/p>\n","protected":false},"excerpt":{"rendered":"

Nhi\u1ec1u ng\u01b0\u1eddi l\u1ea7m t\u01b0\u1edfng canxi ch\u1ec9 c\u00f3 trong s\u1eefa v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa. V\u1eady nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng th\u1ec3 dung n\u1ea1p s\u1eefa v\u00e0 lactose ho\u1eb7c \u0103n thu\u1ea7n chay th\u00ec c\u00f3 th\u1ec3 b\u1ed5 sung canxi b\u1eb1ng c\u00e1ch n\u00e0o? Th\u1ef1c ph\u1ea9m gi\u00e0u canxi l\u00e0 ngu\u1ed3n dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3 x\u01b0\u01a1ng kh\u1edbp ph\u00e1t tri\u1ec3n kh\u1ecfe m\u1ea1nh. C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng vi\u1ec7c \u0103n c\u00e1c m\u00f3n l\u00e0m t\u1eeb s\u1eefa ba l\u1ea7n m\u1ed7i ng\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap con ng\u01b0\u1eddi ng\u0103n ng\u1eeba b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng m\u00e0 c\u00f2n c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n. 1. C\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a canxi thu\u1ea7n chay Ngo\u00e0i s\u1eefa, ph\u00f4 <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/712"}],"collection":[{"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/comments?post=712"}],"version-history":[{"count":1,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/712\/revisions"}],"predecessor-version":[{"id":718,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/posts\/712\/revisions\/718"}],"wp:attachment":[{"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/media?parent=712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/categories?post=712"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrilife.com.vn\/index.php\/wp-json\/wp\/v2\/tags?post=712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}