{"id":17179,"date":"2026-09-14T22:47:18","date_gmt":"2026-09-14T15:47:18","guid":{"rendered":"https:\/\/useful.vn\/?p=17179"},"modified":"2026-09-14T22:47:18","modified_gmt":"2026-09-14T15:47:18","slug":"bac-si-chi-cach-ha-mo-mau-bang-nguyen-tac-6-nen-5-khong","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=17179","title":{"rendered":"B\u00e1c s\u0129 ch\u1ec9 c\u00e1ch h\u1ea1 m\u1ee1 m\u00e1u b\u1eb1ng nguy\u00ean t\u1eafc ‘6 n\u00ean, 5 kh\u00f4ng’"},"content":{"rendered":"
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\n PGS.TS Nguy\u1ec5n Tr\u1ecdng H\u01b0ng g\u1ee3i \u00fd 6 th\u1ef1c ph\u1ea9m n\u00ean \u0103n, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1 b\u00e9o, th\u1ecbt gia c\u1ea7m, c\u00f9ng v\u1edbi \u0111\u00f3 n\u00ean h\u1ea1n ch\u1ebf 5 nh\u00f3m th\u1ef1c ph\u1ea9m, trong \u0111\u00f3 c\u00f3 n\u1ed9i t\u1ea1ng \u0111\u1ed9ng v\u1eadt v\u00e0 th\u1ecbt \u0111\u1ecf \u0111\u1ec3 gi\u1ea3m m\u1ee1 m\u00e1u. <\/strong><\/h2>\n

PGS.TS Nguy\u1ec5n Tr\u1ecdng H\u01b0ng, Gi\u00e1m \u0111\u1ed1c Trung t\u00e2m t\u01b0 v\u1ea5n, ph\u1ee5c h\u1ed3i dinh d\u01b0\u1ee1ng v\u00e0 ki\u1ec3m so\u00e1t b\u00e9o ph\u00ec, Vi\u1ec7n Dinh d\u01b0\u1ee1ng, cho bi\u1ebft m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u1ea3i thi\u1ec7n m\u1ee1 m\u00e1u c\u1ea7n h\u01b0\u1edbng \u0111\u1ebfn m\u1ee5c ti\u00eau gi\u1ea3m LDL-cholesterol, t\u0103ng ch\u1ea5t b\u00e9o c\u00f3 l\u1ee3i v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng. Do \u0111\u00f3, n\u00ean \u01b0u ti\u00ean 6 th\u1ef1c ph\u1ea9m d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n

– Rau xanh v\u00e0 tr\u00e1i c\u00e2y: <\/em>Cung c\u1ea5p ch\u1ea5t x\u01a1, vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a. Ch\u1ea5t x\u01a1 h\u00f2a tan trong y\u1ebfn m\u1ea1ch, c\u00e1c lo\u1ea1i \u0111\u1eadu, rau c\u1ee7 qu\u1ea3 c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m h\u1ea5p thu cholesterol.<\/p>\n

– Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t:<\/em> G\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh v\u00e0 nhi\u1ec1u ch\u1ea5t x\u01a1 h\u01a1n tinh b\u1ed9t tinh ch\u1ebf.<\/p>\n

– C\u00e1, \u0111\u1eb7c bi\u1ec7t c\u00e1 b\u00e9o:<\/em> C\u00e1 h\u1ed3i, c\u00e1 thu, c\u00e1 tr\u00edch cung c\u1ea5p omega-3, c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n

– Ngu\u1ed3n \u0111\u1ea1m \u00edt b\u00e9o: <\/em>Th\u1ecbt n\u1ea1c, th\u1ecbt gia c\u1ea7m b\u1ecf da, c\u00e1, \u0111\u1eadu ph\u1ee5, c\u00e1c lo\u1ea1i \u0111\u1eadu.<\/p>\n

– Ch\u1ea5t b\u00e9o t\u1ed1t: <\/em>D\u1ea7u \u00f4 liu, d\u1ea7u \u0111\u1eadu n\u00e0nh, d\u1ea7u c\u1ea3i, c\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1nh nh\u00e2n, qu\u1ea3 \u00f3c ch\u00f3 (s\u1eed d\u1ee5ng v\u1edbi l\u01b0\u1ee3ng ph\u00f9 h\u1ee3p).<\/p>\n

– S\u1eefa \u00edt b\u00e9o: <\/em>B\u1ed5 sung protein v\u00e0 canxi m\u00e0 kh\u00f4ng l\u00e0m t\u0103ng qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a.<\/p>\n

Ngo\u00e0i ra, ng\u01b0\u1eddi m\u1ee1 m\u00e1u cao ho\u1eb7c mu\u1ed1n c\u1ea3i thi\u1ec7n m\u1ee1 m\u00e1u n\u00ean h\u1ea1n ch\u1ebf 5 th\u1ef1c ph\u1ea9m sau:<\/strong><\/p>\n

– M\u1ee1, n\u1ed9i t\u1ea1ng \u0111\u1ed9ng v\u1eadt <\/em>(gan, l\u00f2ng, tim, c\u1eadt…) ch\u1ee9a nhi\u1ec1u cholesterol v\u00e0 ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a.<\/p>\n

– Th\u1ecbt \u0111\u1ecf nhi\u1ec1u m\u1ee1, da gia c\u1ea7m, th\u1ecbt ch\u1ebf bi\u1ebfn s\u1eb5n<\/em> nh\u01b0 x\u00fac x\u00edch, th\u1ecbt x\u00f4ng kh\u00f3i, gi\u0103m b\u00f4ng.<\/p>\n

– \u0110\u1ed3 chi\u00ean r\u00e1n<\/em> nhi\u1ec1u d\u1ea7u m\u1ee1, \u0111\u1eb7c bi\u1ec7t d\u1ea7u s\u1eed d\u1ee5ng nhi\u1ec1u l\u1ea7n.<\/p>\n

– B\u00e1nh k\u1eb9o ng\u1ecdt<\/em>, n\u01b0\u1edbc ng\u1ecdt c\u00f3 \u0111\u01b0\u1eddng, th\u1ef1c ph\u1ea9m nhi\u1ec1u \u0111\u01b0\u1eddng tinh luy\u1ec7n, v\u00ec c\u00f3 th\u1ec3 l\u00e0m t\u0103ng triglyceride v\u00e0 th\u00fac \u0111\u1ea9y t\u0103ng c\u00e2n.<\/p>\n

– R\u01b0\u1ee3u bia<\/em>, \u0111\u1eb7c bi\u1ec7t \u1edf ng\u01b0\u1eddi c\u00f3 triglyceride cao ho\u1eb7c gan nhi\u1ec5m m\u1ee1.<\/p>\n

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\"N\u1ed9i<\/span><\/p>\n
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N\u1ed9i t\u1ea1ng \u0111\u1ed9ng v\u1eadt l\u00e0 m\u00f3n \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch, nh\u01b0ng c\u1ea7n h\u1ea1n ch\u1ebf \u0103n \u0111\u1ec3 gi\u1ea3m m\u1ee1 m\u00e1u hi\u1ec7u qu\u1ea3. \u1ea2nh: B\u00f9i Th\u1ee7y<\/p>\n

B\u00e1c s\u0129 Phan Th\u00e1i T\u00e2n, T\u1ed1t nghi\u1ec7p \u0110\u1ea1i h\u1ecdc Y D\u01b0\u1ee3c TP HCM v\u00e0 H\u1ecdc vi\u1ec7n Dinh d\u01b0\u1ee1ng t\u00edch h\u1ee3p IIN (M\u1ef9), cho bi\u1ebft th\u1ef1c \u0111\u01a1n gi\u1ea3m m\u1ee1 m\u00e1u hi\u1ec7u qu\u1ea3 c\u1ea7n h\u1ea1n ch\u1ebf c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u carbohydrate tinh ch\u1ebf v\u00e0 \u0111\u01b0\u1eddng (c\u01a1m tr\u1eafng, b\u00e1nh k\u1eb9o ng\u1ecdt, b\u00fan, ph\u1edf, h\u1ee7 ti\u1ebfu, b\u00e1nh m\u00ec tr\u1eafng…). B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ed5 sung th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1 l\u00e0 c\u00e1ch gi\u00fap n\u00e2ng cao s\u1ee9c kh\u1ecfe, b\u1edfi ch\u1ea5t x\u01a1, \u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u1ea5t x\u01a1 h\u00f2a tan s\u1ebd li\u00ean k\u1ebft v\u00e0 lo\u1ea1i b\u1ecf cholesterol t\u1eeb th\u1ef1c ph\u1ea9m kh\u1ecfi c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ru\u1ed9t h\u1ea5p th\u1ee5 ch\u00fang. Ch\u1ea5t x\u01a1 c\u00f2n h\u1ed7 tr\u1ee3 ru\u1ed9t h\u1ea5p thu ch\u1eadm r\u00e3i \u0111\u01b0\u1eddng v\u00e0 carbohydrate, t\u1eeb \u0111\u00f3 gi\u00fap \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u sau khi \u0103n, h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n m\u1ee9c triglyceride m\u00e1u \u1edf ng\u01b0\u1eddi b\u1ec7nh m\u00e1u nhi\u1ec5m m\u1ee1.<\/p>\n

B\u1eefa s\u00e1ng c\u00f3 th\u1ec3 n\u1ea5u m\u1ed9t s\u1ed1 m\u00f3n \u0111\u01a1n gi\u1ea3n, l\u00e0nh m\u1ea1nh l\u1ea1i hi\u1ec7u qu\u1ea3 nh\u01b0 tr\u1ee9ng \u1ed1p la, salad c\u00e1 ng\u1eeb, protein b\u00f3 x\u00f4i h\u1eefu c\u01a1 hay b\u00fan ri\u00eau (\u00edt b\u00fan nhi\u1ec1u ri\u00eau), c\u01a1m tr\u1eafng g\u1ea1o l\u1ee9t. N\u1ebfu qu\u00e1 b\u1eadn r\u1ed9n, kh\u00f4ng th\u1ec3 chu\u1ea9n b\u1ecb m\u1ed9t b\u1eefa \u0103n chu \u0111\u00e1o theo \u0111\u00fang chu\u1ea9n th\u1ef1c \u0111\u01a1n, c\u00f3 th\u1ec3 linh \u0111\u1ed9ng thay \u0111\u1ed5i, song n\u00ean c\u00e2n \u0111\u1ed1i 3 nh\u00f3m d\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft l\u00e0 tinh b\u1ed9t, protein v\u00e0 ch\u1ea5t x\u01a1. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 c\u1ea7n th\u1ef1c h\u00e0nh “\u0103n ch\u1eadm, nhai k\u1ef9”.<\/p>\n

Tr\u01b0\u1eddng h\u1ee3p th\u00e8m tinh b\u1ed9t c\u00f3 th\u1ec3 d\u00f9ng b\u00fan n\u1ee9a \u0111\u1ec3 thay th\u1ebf. N\u00ean ch\u1ecdn tinh b\u1ed9t ch\u01b0a qua tinh ch\u1ebf, c\u00f2n nguy\u00ean ph\u1ea7n nh\u01b0 c\u00e1c lo\u1ea1i \u0111\u1eadu, di\u00eam m\u1ea1ch, khoai, g\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch nguy\u00ean c\u00e1m. Protein \u01b0u ti\u00ean lo\u1ea1i ngu\u1ed3n th\u1ef1c v\u1eadt, h\u1ea1n ch\u1ebf ngu\u1ed3n \u0111\u1ed9ng v\u1eadt, \u0111\u1eb7c bi\u1ec7t h\u1ea1n ch\u1ebf th\u1ecbt \u0111\u1ecf (kh\u00f4ng qu\u00e1 2 l\u1ea7n\/tu\u1ea7n ho\u1eb7c v\u00e0o cu\u1ed1i tu\u1ea7n, l\u01b0\u1ee3ng t\u1ed1i \u0111a kho\u1ea3ng 100g\/ng\u00e0y).<\/p>\n

V\u1edbi nh\u1eefng ng\u01b0\u1eddi v\u1eeba mu\u1ed1n ng\u1eeba m\u1ee1 m\u00e1u, v\u1eeba mu\u1ed1n gi\u1ea3m c\u00e2n, c\u1eaft m\u1ee1 t\u1ed1t, c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n 16:8, ho\u1eb7c c\u1eaft tinh b\u1ed9t, ch\u1ec9 n\u1ea1p protein v\u00e0 rau c\u1ee7 qu\u1ea3. Nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n (intermittent fasting) l\u00e0 thu\u1eadt ng\u1eef m\u00f4 t\u1ea3 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 nh\u1ecbn \u0103n c\u00f3 chu k\u1ef3. Ph\u01b0\u01a1ng ph\u00e1p gi\u00fap c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 th\u1eddi gian ti\u00eau th\u1ee5 th\u1ee9c \u0103n ho\u00e0n to\u00e0n, \u0111\u1ed3ng th\u1eddi gi\u1edbi h\u1ea1n nghi\u00eam ng\u1eb7t l\u01b0\u1ee3ng calo dung n\u1ea1p. Ph\u01b0\u01a1ng ph\u00e1p 16:8 kh\u00e1 ph\u1ed5 bi\u1ebfn, t\u1ee9c \u0103n t\u1eeb 6-8 gi\u1edd v\u00e0 nh\u1ecbn \u0103n trong 16-18 gi\u1edd c\u00f2n l\u1ea1i. Vi\u1ec7c n\u00e0y k\u00edch th\u00edch c\u01a1 th\u1ec3 chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng, gi\u00fap gi\u1ea3m thi\u1ec3u c\u0103ng th\u1eb3ng, b\u00e9o ph\u00ec.<\/p>\n

C\u00e1c chuy\u00ean gia cho bi\u1ebft ngo\u00e0i ch\u1ebf \u0111\u1ed9 \u0103n, ng\u01b0\u1eddi c\u00f3 m\u1ee1 m\u00e1u cao c\u1ea7n k\u1ebft h\u1ee3p v\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng xuy\u00ean, duy tr\u00ec c\u00e2n n\u1eb7ng h\u1ee3p l\u00fd, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 ki\u1ec3m tra m\u1ee1 m\u00e1u \u0111\u1ecbnh k\u1ef3. Vi\u1ec7c \u0111i\u1ec1u tr\u1ecb kh\u00f4ng ch\u1ec9 d\u1ef1a v\u00e0o m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m \u0111\u01a1n l\u1ebb m\u00e0 c\u1ea7n nh\u00ecn v\u00e0o to\u00e0n b\u1ed9 l\u1ed1i s\u1ed1ng.<\/p>\n

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\"Ng\u01b0\u1eddi<\/div>\n
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\n Ng\u01b0\u1eddi \u0111\u00e0n \u00f4ng c\u00f3 huy\u1ebft t\u01b0\u01a1ng tr\u1eafng \u0111\u1ee5c nh\u01b0 s\u1eefa, m\u1ee1 m\u00e1u t\u0103ng 9 l\u1ea7n v\u00ec 1 sai l\u1ea7m nhi\u1ec1u ng\u01b0\u1eddi Vi\u1ec7t m\u1eafc ph\u1ea3i\n <\/div>\n
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\u0110i kh\u00e1m v\u00ec th\u01b0\u1eddng xuy\u00ean m\u1ec7t m\u1ecfi, h\u1ee5t h\u01a1i. K\u1ebft qu\u1ea3 x\u00e9t nghi\u1ec7m cho th\u1ea5y triglycerid t\u0103ng g\u1ea7n 9 l\u1ea7n gi\u1edbi h\u1ea1n b\u00ecnh th\u01b0\u1eddng, khi\u1ebfn huy\u1ebft t\u01b0\u01a1ng tr\u1eafng \u0111\u1ee5c nh\u01b0…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/suc-khoe\/bac-si-chi-cach-ha-mo-mau-bang-nguyen-tac-6-nen-5-khong-c62a1787838.html<\/p>\n

\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"

PGS.TS Nguy\u1ec5n Tr\u1ecdng H\u01b0ng g\u1ee3i \u00fd 6 th\u1ef1c ph\u1ea9m n\u00ean \u0103n, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1 b\u00e9o, th\u1ecbt gia c\u1ea7m, c\u00f9ng v\u1edbi \u0111\u00f3 n\u00ean h\u1ea1n ch\u1ebf 5 nh\u00f3m th\u1ef1c ph\u1ea9m, trong \u0111\u00f3 c\u00f3 n\u1ed9i t\u1ea1ng \u0111\u1ed9ng v\u1eadt v\u00e0 th\u1ecbt \u0111\u1ecf \u0111\u1ec3 gi\u1ea3m m\u1ee1 m\u00e1u. PGS.TS Nguy\u1ec5n Tr\u1ecdng H\u01b0ng, Gi\u00e1m \u0111\u1ed1c Trung t\u00e2m t\u01b0 v\u1ea5n, ph\u1ee5c h\u1ed3i<\/p>\n","protected":false},"author":1,"featured_media":17180,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-17179","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/17179","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=17179"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/17179\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/17180"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=17179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=17179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=17179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}