TH\u1ee8 T\u01af TUY\u1ec6T V\u1edcI \u2014 B\u1ed4 D\u01af\u1ee0NG
<\/p>\n\n\n\n
M\u1ecdi chuy\u1ec7n b\u1eaft \u0111\u1ea7u t\u1eeb c\u1eeda h\u00e0ng.<\/strong> C\u00e1c gi\u00e1c quan th\u1ee9c t\u1ec9nh<\/strong> \u0110i\u1ec1u g\u00ec s\u1ebd x\u1ea3y ra v\u1edbi th\u1ee9c \u0103n khi b\u1ea1n n\u1ea5u ch\u00edn \u0111\u00fang c\u00e1ch?<\/strong> Kh\u00f4ng c\u00f3 ch\u1ea5t ph\u1ee5 gia E. Kh\u00f4ng c\u00f3 ch\u1ea5t b\u1ea3o qu\u1ea3n. Ch\u1ec9 l\u00e0 th\u1ef1c ph\u1ea9m.<\/strong> C\u00e1c V\u00f9ng Xanh v\u00e0 B\u00ed quy\u1ebft c\u1ee7a Ch\u1ebf \u0111\u1ed9 \u0103n \u0110\u1ecba Trung H\u1ea3i<\/strong> Kh\u00eda c\u1ea1nh kinh t\u1ebf c\u1ee7a vi\u1ec7c t\u1ef1 n\u1ea5u \u0103n<\/strong> S\u1ef1 hi\u1ec7n di\u1ec7n l\u00e0 y\u1ebfu t\u1ed1 b\u1ea1n kh\u00f4ng th\u1ec3 mua \u0111\u01b0\u1ee3c.<\/strong> T\u00ecnh y\u00eau xanh c\u1ee7a t\u00f4i<\/strong> Th\u1ee9 T\u01b0 l\u00e0 ng\u00e0y c\u1ee7a t\u00f4i<\/strong> H\u00f4m nay b\u1ea1n s\u1ebd n\u1ea5u m\u00f3n g\u00ec t\u1eeb nguy\u00ean li\u1ec7u t\u01b0\u01a1i? \u2013 Mary<\/p>\n\n\n\n <\/p>","protected":false},"excerpt":{"rendered":" TH\u1ee8 T\u01af TUY\u1ec6T V\u1edcI \u2014 DINH D\u01af\u1ee0NG M\u1ecdi th\u1ee9 b\u1eaft \u0111\u1ea7u t\u1eeb c\u1eeda h\u00e0ng. Kh\u00f4ng ph\u1ea3i v\u1edbi danh s\u00e1ch calo hay ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng. M\u00e0 l\u00e0 t\u1eeb s\u1ef1 hi\u1ec7n di\u1ec7n. T\u1eeb \u0111\u00f4i tay c\u1ea3m nh\u1eadn b\u1eafp c\u1ea3i, t\u1eeb chi\u1ebfc m\u0169i h\u00edt h\u00e0 h\u01b0\u01a1ng th\u01a1m c\u1ee7a h\u00fang qu\u1ebf t\u01b0\u01a1i, t\u1eeb \u0111\u00f4i m\u1eaft say m\u00ea m\u00e0u xanh \u0111\u1eadm c\u1ee7a m\u1ed9t n\u1eafm rau bina hay b\u1ec1 m\u1eb7t b\u00f3ng b\u1ea9y c\u1ee7a m\u1ed9t mi\u1ebfng c\u00e1 h\u1ed3i \u0111\u00e1nh b\u1eaft t\u1ef1 nhi\u00ean. \u0110\u00e2y ch\u00ednh l\u00e0 n\u01a1i m\u00e0 qu\u00e1 tr\u00ecnh n\u1ea5u n\u01b0\u1edbng\u2026<\/p>","protected":false},"author":5196,"featured_media":7228,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"page_builder":"","_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[50],"tags":[],"class_list":["post-7227","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-otrolig-onsdag"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/amaelle.life\/wp-content\/uploads\/2026\/04\/Untitled-design-1.png","_links":{"self":[{"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/posts\/7227","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/users\/5196"}],"replies":[{"embeddable":true,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/comments?post=7227"}],"version-history":[{"count":2,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/posts\/7227\/revisions"}],"predecessor-version":[{"id":7230,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/posts\/7227\/revisions\/7230"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/media\/7228"}],"wp:attachment":[{"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/media?parent=7227"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/categories?post=7227"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/amaelle.life\/vi\/wp-json\/wp\/v2\/tags?post=7227"}],"curies":[{"name":"trang web","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Kh\u00f4ng ph\u1ea3i b\u1eb1ng danh s\u00e1ch calo hay ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng. M\u00e0 b\u1eb1ng s\u1ef1 hi\u1ec7n di\u1ec7n. B\u1eb1ng \u0111\u00f4i tay c\u1ea3m nh\u1eadn b\u1eafp c\u1ea3i, b\u1eb1ng chi\u1ebfc m\u0169i h\u00edt h\u00e0 h\u01b0\u01a1ng th\u01a1m c\u1ee7a h\u00fang qu\u1ebf t\u01b0\u01a1i, b\u1eb1ng \u00e1nh m\u1eaft \u0111\u1eafm ch\u00ecm trong m\u00e0u xanh \u0111\u1eadm c\u1ee7a m\u1ed9t n\u1eafm rau bina hay b\u1ec1 m\u1eb7t b\u00f3ng b\u1ea9y c\u1ee7a m\u1ed9t mi\u1ebfng c\u00e1 h\u1ed3i \u0111\u00e1nh b\u1eaft t\u1ef1 nhi\u00ean.
\u0110\u00e2y l\u00e0 n\u01a1i qu\u00e1 tr\u00ecnh n\u1ea5u n\u01b0\u1edbng b\u1eaft \u0111\u1ea7u \u2014 r\u1ea5t l\u00e2u tr\u01b0\u1edbc khi b\u1ea1n \u0111\u1eb7t ch\u00e2n v\u00e0o b\u1ebfp.
T\u00f4i ch\u1ecdn th\u1ef1c ph\u1ea9m h\u1eefu c\u01a1 b\u1ea5t c\u1ee9 khi n\u00e0o c\u00f3 th\u1ec3. Kh\u00f4ng ph\u1ea3i v\u00ec danh ti\u1ebfng, m\u00e0 v\u00ec l\u00fd l\u1ebd. C\u00e1c th\u00e0nh ph\u1ea7n h\u1eefu c\u01a1 kh\u00f4ng ch\u1ee9a d\u01b0 l\u01b0\u1ee3ng thu\u1ed1c tr\u1eeb s\u00e2u m\u00e0 c\u01a1 th\u1ec3 ph\u1ea3i x\u1eed l\u00fd. Trong nhi\u1ec1u tr\u01b0\u1eddng h\u1ee3p, ch\u00fang c\u00f3 h\u00e0m l\u01b0\u1ee3ng polyphenol v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a cao h\u01a1n \u2014 b\u1edfi v\u00ec th\u1ef1c v\u1eadt ph\u1ea3i ch\u1ed1ng ch\u1ecdi v\u1edbi m\u00f4i tr\u01b0\u1eddng s\u1ebd t\u1ef1 t\u1ea1o ra c\u00e1c ch\u1ea5t b\u1ea3o v\u1ec7 ri\u00eang, v\u00e0 sau \u0111\u00f3 ch\u00fang ta \u0103n ch\u00fang. \u0110\u00f3 l\u00e0 m\u1ed9t chu\u1ed7i tu\u1ea7n ho\u00e0n tinh t\u1ebf. Thi\u00ean nhi\u00ean r\u1ea5t th\u00f4ng minh.<\/p>\n\n\n\n
B\u1ea1n c\u00f3 bi\u1ebft \u0111i\u1ec1u g\u00ec x\u1ea3y ra khi b\u1ea1n b\u1eaft \u0111\u1ea7u th\u00e1i h\u00e0nh t\u00e2y kh\u00f4ng?
H\u1ec7 th\u1ea7n kinh \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t. M\u00f9i h\u01b0\u01a1ng t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn h\u1ec7 limbic c\u1ee7a n\u00e3o b\u1ed9 \u2014 l\u1edbp l\u00e2u \u0111\u1eddi nh\u1ea5t, nguy\u00ean th\u1ee7y nh\u1ea5t \u2014 v\u00e0 kh\u01a1i g\u1ee3i k\u00fd \u1ee9c, c\u1ea3m x\u00fac, li\u00ean t\u01b0\u1edfng. V\u1ecb gi\u00e1c v\u00e0 kh\u1ee9u gi\u00e1c l\u00e0 hai gi\u00e1c quan duy nh\u1ea5t c\u00f3 \u0111\u01b0\u1eddng d\u1eabn tr\u1ef1c ti\u1ebfp \u0111\u1ebfn h\u1ed3i h\u1ea3i m\u00e3, trung t\u00e2m tr\u00ed nh\u1edb c\u1ee7a ch\u00fang ta. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao m\u1ed9t m\u00f9i h\u01b0\u01a1ng c\u00f3 th\u1ec3 \u0111\u01b0a b\u1ea1n tr\u1edf l\u1ea1i c\u0103n b\u1ebfp c\u1ee7a b\u00e0 ngo\u1ea1i ngay l\u1eadp t\u1ee9c.
Nh\u01b0ng m\u1ecdi chuy\u1ec7n kh\u00f4ng d\u1eebng l\u1ea1i \u1edf \u0111\u00f3. K\u1ef9 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u0169ng \u0111\u01b0\u1ee3c huy \u0111\u1ed9ng \u2014 c\u1eaft, di chuy\u1ec3n, xoay, t\u1ea1o h\u00ecnh. V\u1ecf n\u00e3o v\u1eadn \u0111\u1ed9ng v\u00e0 ti\u1ec3u n\u00e3o ho\u1ea1t \u0111\u1ed9ng \u0111\u1ed3ng b\u1ed9. Nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng vi\u1ec7c luy\u1ec7n t\u1eadp k\u1ef9 n\u0103ng v\u1eadn \u0111\u1ed9ng tinh th\u01b0\u1eddng xuy\u00ean \u1edf b\u00e0n tay th\u1ef1c s\u1ef1 gi\u00fap b\u1ea3o v\u1ec7 ch\u1ed1ng l\u1ea1i s\u1ef1 suy gi\u1ea3m nh\u1eadn th\u1ee9c. B\u1ea1n \u0111ang r\u00e8n luy\u1ec7n tr\u00ed n\u00e3o trong khi g\u1ecdt v\u1ecf c\u00e0 r\u1ed1t. \u0110\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 \u1ea9n d\u1ee5. \u0110\u00f3 l\u00e0 khoa h\u1ecdc th\u1ea7n kinh.
\u0110\u1ee9ng trong b\u1ebfp v\u00e0 t\u1ef1 tay n\u1ea5u n\u01b0\u1edbng l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng ho\u00e0n ch\u1ec9nh nh\u1ea5t m\u00e0 con ng\u01b0\u1eddi c\u00f3 th\u1ec3 tham gia. B\u1ea1n l\u00ean k\u1ebf ho\u1ea1ch (v\u1ecf n\u00e3o tr\u01b0\u1edbc tr\u00e1n), b\u1ea1n ghi nh\u1edb c\u00f4ng th\u1ee9c v\u00e0 k\u1ef9 thu\u1eadt (h\u1ed3i h\u1ea3i m\u00e3), b\u1ea1n ph\u1ed1i h\u1ee3p c\u00e1c chuy\u1ec3n \u0111\u1ed9ng (v\u1ecf n\u00e3o v\u1eadn \u0111\u1ed9ng + ti\u1ec3u n\u00e3o), b\u1ea1n ng\u1eedi v\u00e0 n\u1ebfm (h\u1ec7 th\u1ed1ng limbic), b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh v\u00e0 \u1ee9ng bi\u1ebfn (ch\u1ee9c n\u0103ng \u0111i\u1ec1u h\u00e0nh). To\u00e0n b\u1ed9 n\u00e3o b\u1ed9 \u0111\u1ec1u ho\u1ea1t \u0111\u1ed9ng.<\/p>\n\n\n\n
\u0110\u00e2y l\u00e0 \u0111i\u1ec1u m\u00e0 h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi kh\u00f4ng ngh\u0129 \u0111\u1ebfn: ph\u01b0\u01a1ng ph\u00e1p n\u1ea5u n\u01b0\u1edbng quy\u1ebft \u0111\u1ecbnh l\u01b0\u1ee3ng ch\u1ea5t dinh d\u01b0\u1ee1ng th\u1ef1c s\u1ef1 \u0111\u1ebfn \u0111\u01b0\u1ee3c c\u00e1c t\u1ebf b\u00e0o.
H\u1ea5p gi\u00fap b\u1ea3o qu\u1ea3n c\u00e1c vitamin tan trong n\u01b0\u1edbc \u2014 vitamin C v\u00e0 c\u00e1c vitamin nh\u00f3m B v\u1eabn n\u1eb1m trong rau c\u1ee7 thay v\u00ec tan v\u00e0o n\u01b0\u1edbc lu\u1ed9c. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao t\u00f4i r\u1ea5t th\u00edch n\u1ed3i h\u1ea5p. X\u00e0o nh\u1eb9 trong d\u1ea7u \u0103n t\u1ed1t gi\u00fap gi\u1ea3i ph\u00f3ng c\u00e1c vitamin tan trong ch\u1ea5t b\u00e9o nh\u01b0 A, D, E v\u00e0 K. Qu\u00e1 tr\u00ecnh l\u00ean men \u2014 nh\u01b0 trong kim chi, d\u01b0a c\u1ea3i b\u1eafp ho\u1eb7c kefir \u2014 l\u00e0m t\u0103ng s\u1ed1 l\u01b0\u1ee3ng l\u1ee3i khu\u1ea9n v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 c\u00e1c kho\u00e1ng ch\u1ea5t nh\u01b0 s\u1eaft v\u00e0 k\u1ebdm.
Ann Wigmore, ng\u01b0\u1eddi ti\u00ean phong trong l\u0129nh v\u1ef1c th\u1ef1c ph\u1ea9m s\u1ed1ng v\u00e0 l\u00e0 ng\u01b0\u1eddi s\u00e1ng l\u1eadp Vi\u1ec7n S\u1ee9c kh\u1ecfe Hippocrates, \u0111\u00e3 hi\u1ec3u \u0111i\u1ec1u n\u00e0y t\u1eeb r\u1ea5t s\u1edbm. B\u00e0 \u0111\u00e3 t\u1ef1 ch\u1eefa kh\u1ecfi b\u1ec7nh cho m\u00ecnh b\u1eb1ng th\u1ef1c ph\u1ea9m t\u01b0\u01a1i s\u1ed1ng, th\u1ef1c ph\u1ea9m n\u1ea3y m\u1ea7m v\u00e0 n\u01b0\u1edbc \u00e9p c\u1ecf l\u00faa m\u00ec, r\u1ed3i d\u00e0nh c\u1ea3 cu\u1ed9c \u0111\u1eddi \u0111\u1ec3 ch\u1ec9 d\u1eabn cho ng\u01b0\u1eddi kh\u00e1c. Quan \u0111i\u1ec3m c\u1ee7a b\u00e0 r\u1ea5t \u0111\u01a1n gi\u1ea3n v\u00e0 mang t\u00ednh c\u00e1ch m\u1ea1ng: c\u01a1 th\u1ec3 t\u1ef1 ch\u1eefa l\u00e0nh khi \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u00fang lo\u1ea1i nhi\u00ean li\u1ec7u. Th\u1ef1c ph\u1ea9m s\u1ed1ng ch\u1ee9a c\u00e1c enzyme h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a. Nhi\u1ec7t \u0111\u1ed9 cao s\u1ebd ph\u00e1 h\u1ee7y c\u00e1c enzyme n\u00e0y. S\u1ef1 c\u00e2n b\u1eb1ng l\u00e0 t\u1ea5t c\u1ea3.
T\u00f4i l\u00e0 ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng theo ch\u1ebf \u0111\u1ed9 \u0103n th\u1ef1c ph\u1ea9m s\u1ed1ng \u2013 v\u00e0 t\u00f4i lu\u00f4n l\u1eafng nghe nh\u1eefng l\u1eddi khuy\u00ean h\u1eefu \u00edch. Sinh t\u1ed1 rau xanh v\u00e0o bu\u1ed5i s\u00e1ng. Rau s\u1ed1ng trong b\u00e1t salad \u0103n k\u00e8m. B\u00f4ng c\u1ea3i xanh h\u1ea5p s\u01a1 ho\u1eb7c \u0103n s\u1ed1ng ho\u00e0n to\u00e0n thay v\u00ec nghi\u1ec1n nhuy\u1ec5n. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 hi\u1ec3u \u0111\u01b0\u1ee3c t\u00e1c \u0111\u1ed9ng c\u1ee7a nhi\u1ec7t v\u00e0 l\u1ef1a ch\u1ecdn m\u1ed9t c\u00e1ch c\u1ea9n tr\u1ecdng.<\/p>\n\n\n\n
H\u00e3y xem danh s\u00e1ch th\u00e0nh ph\u1ea7n tr\u00ean m\u1ed9t \u1ed5 b\u00e1nh m\u00ec \u0111\u01b0\u1ee3c n\u01b0\u1edbng trong l\u00f2 c\u00f4ng nghi\u1ec7p. \u0110\u1ebfm s\u1ed1 th\u00e0nh ph\u1ea7n. Hai m\u01b0\u01a1i, ba m\u01b0\u01a1i, b\u1ed1n m\u01b0\u01a1i ch\u1ea5t. C\u00e1c ch\u1ea5t nh\u0169 h\u00f3a nh\u01b0 E471 v\u00e0 E472 m\u00e0 c\u00e1c nghi\u00ean c\u1ee9u hi\u1ec7n \u0111ang li\u00ean k\u1ebft v\u1edbi s\u1ef1 r\u1ed1i lo\u1ea1n h\u1ec7 vi khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t. C\u00e1c ch\u1ea5t b\u1ea3o qu\u1ea3n k\u00e9o d\u00e0i th\u1eddi h\u1ea1n s\u1eed d\u1ee5ng nh\u01b0ng c\u01a1 th\u1ec3 kh\u00f4ng bi\u1ebft ph\u1ea3i l\u00e0m g\u00ec v\u1edbi ch\u00fang. C\u00e1c ch\u1ea5t t\u0103ng h\u01b0\u01a1ng v\u1ecb l\u00e0m r\u1ed1i lo\u1ea1n h\u1ec7 th\u1ed1ng khen th\u01b0\u1edfng c\u1ee7a n\u00e3o b\u1ed9 v\u00e0 khi\u1ebfn kh\u00f3 c\u1ea3m th\u1ea5y no v\u1edbi th\u1ef1c ph\u1ea9m t\u1ef1 nhi\u00ean.
Khi t\u1ef1 tay n\u1ea5u \u0103n, t\u1ea5t c\u1ea3 nh\u1eefng lo l\u1eafng \u0111\u00f3 \u0111\u1ec1u bi\u1ebfn m\u1ea5t. B\u1ea1n bi\u1ebft ch\u00ednh x\u00e1c nh\u1eefng g\u00ec c\u00f3 trong th\u1ee9c \u0103n c\u1ee7a m\u00ecnh, b\u1edfi v\u00ec ch\u00ednh b\u1ea1n \u0111\u00e3 \u0111\u01b0a ch\u00fang v\u00e0o. \u0110\u00f3 l\u00e0 m\u1ed9t lo\u1ea1i ki\u1ec3m so\u00e1t mang l\u1ea1i s\u1ef1 th\u1ecfa m\u00e3n s\u00e2u s\u1eafc \u2014 v\u00e0 c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u hi\u1ec7n nay hi\u1ec3u r\u1eb1ng n\u00f3 c\u00f3 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t, h\u1ec7 mi\u1ec5n d\u1ecbch, v\u00e0 th\u1eadm ch\u00ed c\u1ea3 t\u00e2m tr\u1ea1ng th\u00f4ng qua tr\u1ee5c n\u00e3o-ru\u1ed9t.
Ru\u1ed9t v\u00e0 n\u00e3o li\u00ean t\u1ee5c giao ti\u1ebfp v\u1edbi nhau th\u00f4ng qua d\u00e2y th\u1ea7n kinh ph\u1ebf v\u1ecb. Kho\u1ea3ng 901 TP3T serotonin \u2014 hormone t\u1ea1o c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu \u2014 \u0111\u01b0\u1ee3c s\u1ea3n sinh \u1edf ru\u1ed9t. Nh\u1eefng g\u00ec b\u1ea1n \u0103n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n. \u0110\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 l\u00fd thuy\u1ebft m\u1edbi. \u0110\u00e2y l\u00e0 ki\u1ebfn th\u1ee9c th\u1ea7n kinh h\u1ecdc \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh.<\/p>\n\n\n\n
N\u0103m v\u00f9ng "V\u00f9ng Xanh" - Sardinia, Okinawa, Nicoya, Ikaria, Loma Linda - \u0111\u00e3 thu h\u00fat s\u1ef1 quan t\u00e2m c\u1ee7a c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u trong nhi\u1ec1u th\u1eadp k\u1ef7. \u0110i\u1ec3m chung c\u1ee7a nh\u1eefng n\u01a1i n\u00e0y l\u00e0 g\u00ec, n\u01a1i ng\u01b0\u1eddi d\u00e2n th\u01b0\u1eddng s\u1ed1ng \u0111\u1ebfn 100 tu\u1ed5i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 tr\u00ed tu\u1ec7 minh m\u1eabn?
H\u1ecd t\u1ef1 n\u1ea5u \u0103n. T\u1eeb nguy\u00ean li\u1ec7u t\u01b0\u01a1i s\u1ed1ng. M\u1ed7i ng\u00e0y.
\u1ede Ikaria, Hy L\u1ea1p, ng\u01b0\u1eddi ta \u0103n nh\u1eefng th\u1ef1c ph\u1ea9m hoang d\u00e3 \u2014 th\u1ea3o m\u1ed9c, rau c\u1ee7, c\u00e1c lo\u1ea1i \u0111\u1eadu \u2014 \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn \u0111\u01a1n gi\u1ea3n v\u1edbi d\u1ea7u \u00f4 liu v\u00e0 t\u00ecnh y\u00eau th\u01b0\u01a1ng. \u1ede Sardinia, \u0111\u00f3 l\u00e0 b\u00e1nh m\u00ec n\u01b0\u1edbng t\u1eeb l\u00faa m\u00ec c\u1ee9ng, ph\u00f4 mai pecorino l\u00e0m t\u1eeb s\u1eefa \u0111\u1ecba ph\u01b0\u01a1ng, r\u01b0\u1ee3u vang \u0111\u1ecf gi\u00e0u polyphenol. \u1ede Okinawa, \u0111\u00f3 l\u00e0 khoai lang, \u0111\u1eadu ph\u1ee5, rong bi\u1ec3n v\u00e0 rau c\u1ee7 l\u00ean men. C\u00e1c n\u1ec1n \u1ea9m th\u1ef1c kh\u00e1c nhau, nh\u01b0ng c\u00f9ng m\u1ed9t nguy\u00ean t\u1eafc: th\u1ef1c ph\u1ea9m t\u01b0\u01a1i ngon, n\u1ea5u t\u1ea1i nh\u00e0, c\u00f9ng nhau th\u01b0\u1edfng th\u1ee9c.
Hi\u1ec7u qu\u1ea3 c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n \u0110\u1ecba Trung H\u1ea3i hi\u1ec7n nay l\u00e0 m\u1ed9t trong nh\u1eefng nghi\u00ean c\u1ee9u dinh d\u01b0\u1ee1ng \u0111\u01b0\u1ee3c ch\u1ee9ng minh r\u00f5 r\u00e0ng nh\u1ea5t. Nghi\u00ean c\u1ee9u PREDIMED \u2014 m\u1ed9t trong nh\u1eefng th\u00ed nghi\u1ec7m \u0103n ki\u00eang ng\u1eabu nhi\u00ean l\u1edbn nh\u1ea5t t\u1eeb tr\u01b0\u1edbc \u0111\u1ebfn nay \u2014 cho th\u1ea5y ch\u1ebf \u0111\u1ed9 \u0103n \u0110\u1ecba Trung H\u1ea3i v\u1edbi nhi\u1ec1u d\u1ea7u \u00f4 liu ho\u1eb7c c\u00e1c lo\u1ea1i h\u1ea1t l\u00e0m gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch g\u1ea7n 301%. Nh\u01b0ng kh\u00f4ng ch\u1ec9 c\u00f3 l\u1ee3i cho tim m\u1ea1ch. C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y gi\u1ea3m nguy c\u01a1 tr\u1ea7m c\u1ea3m, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 gi\u1ea3m c\u00e1c ch\u1ec9 s\u1ed1 vi\u00eam nhi\u1ec5m.
C\u1ed1t l\u00f5i l\u00e0 g\u00ec? D\u1ea7u \u00f4 liu. C\u00e1 b\u00e9o. Rau l\u00e1 xanh. C\u00e1c lo\u1ea1i \u0111\u1eadu. C\u00e1c lo\u1ea1i h\u1ea1t. Qu\u1ea3 m\u1ecdng v\u00e0 tr\u00e1i c\u00e2y. C\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa l\u00ean men. M\u1ed9t ch\u00fat r\u01b0\u1ee3u vang d\u00f9ng k\u00e8m v\u1edbi th\u1ee9c \u0103n. V\u00e0 \u2013 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t \u2013 l\u00e0 th\u1ee9c \u0103n ph\u1ea3i \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn v\u00e0 th\u01b0\u1edfng th\u1ee9c m\u1ed9t c\u00e1ch tr\u1ecdn v\u1eb9n.<\/p>\n\n\n\n
C\u00f3 m\u1ed9t s\u1ef1 th\u1eadt th\u01b0\u1eddng b\u1ecb l\u00e3ng qu\u00ean trong c\u00e1c cu\u1ed9c th\u1ea3o lu\u1eadn v\u1ec1 th\u1ef1c ph\u1ea9m h\u1eefu c\u01a1 v\u00e0 t\u1ed1t cho s\u1ee9c kh\u1ecfe: th\u1ef1c t\u1ebf, t\u1ef1 n\u1ea5u \u0103n l\u1ea1i ti\u1ebft ki\u1ec7m h\u01a1n.
M\u1ed9t ph\u1ea7n salad mua \u1edf nh\u00e0 h\u00e0ng c\u00f3 gi\u00e1 150-200 kronor. M\u1ed9t ph\u1ea7n salad t\u1ef1 l\u00e0m v\u1edbi quinoa, \u0111\u1eadu g\u00e0 rang, b\u01a1, rau bina, qu\u1ea3 \u00f3c ch\u00f3 v\u00e0 n\u01b0\u1edbc s\u1ed1t tahini t\u1ef1 l\u00e0m ch\u1ec9 c\u00f3 gi\u00e1 kho\u1ea3ng 35 kronor. V\u00e0 n\u00f3 ngon h\u01a1n.
N\u1ebfu b\u1ea1n l\u00ean k\u1ebf ho\u1ea1ch cho c\u1ea3 tu\u1ea7n v\u1edbi th\u1ee9 T\u01b0 l\u00e0 ng\u00e0y l\u00ean k\u1ebf ho\u1ea1ch v\u00e0 n\u1ea5u n\u01b0\u1edbng ch\u00ednh \u2014 gi\u1ed1ng nh\u01b0 t\u00f4i \u2014 b\u1ea1n ch\u1ec9 c\u1ea7n mua nguy\u00ean li\u1ec7u m\u1ed9t l\u1ea7n, n\u1ea5u tr\u01b0\u1edbc v\u00e0 c\u00f3 s\u1eb5n th\u1ee9c \u0103n cho v\u00e0i ng\u00e0y. T\u1ee7 \u0111\u00f4ng l\u00e0 ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh tuy\u1ec7t v\u1eddi. T\u00f4i mua c\u00e1c lo\u1ea1i \u0111\u1eadu kh\u00f4 v\u00e0 ng\u00e2m ch\u00fang \u2014 r\u1ebb h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi \u0111\u1eadu \u0111\u00f3ng h\u1ed9p. Mua s\u1eafm theo m\u00f9a c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c nh\u1eefng th\u1ef1c ph\u1ea9m ngon nh\u1ea5t v\u1edbi gi\u00e1 th\u1ea5p nh\u1ea5t.
\u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i xem nh\u00e0 b\u1ebfp l\u00e0 ni\u1ec1m vui, ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 g\u00e1nh n\u1eb7ng.<\/p>\n\n\n\n
C\u00f3 m\u1ed9t \u0111i\u1ec1u g\u00ec \u0111\u00f3 th\u1ef1c s\u1ef1 x\u1ea3y ra khi b\u1ea1n th\u1ef1c s\u1ef1 \u1edf trong b\u1ebfp. Kh\u00f4ng ph\u1ea3i l\u00e0m vi\u1ec7c h\u1eddi h\u1ee3t, tay c\u1ea7m \u0111i\u1ec7n tho\u1ea1i v\u00e0 m\u1eaft l\u01b0\u1edbt tin t\u1ee9c. M\u00e0 l\u00e0 l\u00e0m vi\u1ec7c m\u1ed9t c\u00e1ch tr\u1ecdn v\u1eb9n. Tay tr\u1ef1c ti\u1ebfp l\u00e0m vi\u1ec7c, t\u00e2m tr\u00ed t\u1eadp trung theo.
\u0110\u00f3 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c thi\u1ec1n \u0111\u1ecbnh th\u00f4ng qua chuy\u1ec3n \u0111\u1ed9ng. Tr\u1ea1ng th\u00e1i "d\u00f2ng ch\u1ea3y", nh\u01b0 nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Mihaly Csikszentmihalyi g\u1ecdi \u2013 l\u00e0 tr\u1ea1ng th\u00e1i ho\u00e0n to\u00e0n \u0111\u1eafm ch\u00ecm trong m\u1ed9t ho\u1ea1t \u0111\u1ed9ng m\u00e0 th\u1eddi gian v\u00e0 lo l\u1eafng tan bi\u1ebfn. N\u1ea5u \u0103n l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch ph\u1ed5 bi\u1ebfn nh\u1ea5t m\u00e0 m\u1ecdi ng\u01b0\u1eddi t\u1ef1 nhi\u00ean m\u00f4 t\u1ea3 vi\u1ec7c \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i "d\u00f2ng ch\u1ea3y".
N\u1ed3ng \u0111\u1ed9 hormone g\u00e2y c\u0103ng th\u1eb3ng gi\u1ea3m xu\u1ed1ng. H\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m \u2014 ch\u1ebf \u0111\u1ed9 ngh\u1ec9 ng\u01a1i v\u00e0 ti\u00eau h\u00f3a \u2014 \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t. C\u00e1c enzyme ti\u00eau h\u00f3a b\u1eaft \u0111\u1ea7u \u0111\u01b0\u1ee3c s\u1ea3n sinh ngay khi b\u1ea1n ng\u1eedi th\u1ea5y m\u00f9i v\u00e0 nh\u00ecn th\u1ea5y th\u1ee9c \u0103n \u0111ang \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn. C\u01a1 th\u1ec3 t\u1ef1 chu\u1ea9n b\u1ecb. \u0110\u00f3 l\u00e0 sinh h\u1ecdc \u0111ang v\u1eadn h\u00e0nh.
V\u00e0 m\u1ed9t s\u1ef1 th\u1eadt \u0111\u01a1n gi\u1ea3n n\u1eefa l\u00e0: b\u1ea1n \u0103n ngon mi\u1ec7ng h\u01a1n khi t\u1ef1 n\u1ea5u \u0103n. Nghi\u00ean c\u1ee9u li\u00ean t\u1ee5c ch\u1ec9 ra r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi t\u1ef1 n\u1ea5u \u0103n \u1edf nh\u00e0 ti\u00eau th\u1ee5 \u00edt calo h\u01a1n, nhi\u1ec1u ch\u1ea5t x\u01a1 h\u01a1n, nhi\u1ec1u vi ch\u1ea5t dinh d\u01b0\u1ee1ng h\u01a1n \u2014 m\u00e0 kh\u00f4ng c\u1ea7n ph\u1ea3i t\u00ednh to\u00e1n hay n\u1ed7 l\u1ef1c g\u00ec c\u1ea3. Ch\u00ednh qu\u00e1 tr\u00ecnh n\u00e0y t\u1ea1o n\u00ean m\u1ed1i quan h\u1ec7 \u0111\u00fang \u0111\u1eafn v\u1edbi th\u1ef1c ph\u1ea9m.<\/p>\n\n\n\n
T\u00f4i kh\u00f4ng th\u1ec3 vi\u1ebft v\u1ec1 \u1ea9m th\u1ef1c m\u00e0 kh\u00f4ng nh\u1eafc \u0111\u1ebfn rau xanh. \u0110\u00f3 l\u00e0 t\u00ecnh y\u00eau tuy\u1ec7t \u0111\u1ed1i c\u1ee7a t\u00f4i.
C\u00e1c lo\u1ea1i rau l\u00e1 xanh \u0111\u1eadm \u2014 rau bina, c\u1ea3i xo\u0103n, c\u1ea3i c\u1ea7u v\u1ed3ng, rau arugula, rau d\u1ea1i \u2014 l\u00e0 nh\u1eefng ngu\u1ed3n dinh d\u01b0\u1ee1ng tuy\u1ec7t v\u1eddi. Magi\u00ea (h\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u thi\u1ebfu magi\u00ea m\u00e0 kh\u00f4ng h\u1ec1 hay bi\u1ebft). Axit folic. Vitamin K. Di\u1ec7p l\u1ee5c, c\u00f3 c\u1ea5u tr\u00fac ph\u00e2n t\u1eed t\u01b0\u01a1ng t\u1ef1 nh\u01b0 hemoglobin v\u00e0 c\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh h\u1ea5p th\u1ee5 oxy trong m\u00e1u.
V\u00e0 \u0111\u1ea1i d\u01b0\u01a1ng. C\u00e1 v\u00e0 h\u1ea3i s\u1ea3n \u0111\u00e1nh b\u1eaft t\u1ef1 nhi\u00ean l\u00e0 ngu\u1ed3n protein ho\u00e0n ch\u1ec9nh nh\u1ea5t c\u1ee7a t\u1ef1 nhi\u00ean, ch\u1ee9a nhi\u1ec1u axit b\u00e9o omega-3 \u2014 EPA v\u00e0 DHA \u2014 m\u00e0 n\u00e3o b\u1ed9 \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o t\u1eeb \u0111\u00f3. DHA chi\u1ebfm 971% h\u00e0m l\u01b0\u1ee3ng omega-3 trong n\u00e3o. Ch\u00fang ta l\u00e0 sinh v\u1eadt c\u1ee7a \u0111\u1ea1i d\u01b0\u01a1ng. Ch\u00fang ta c\u1ea7n \u0111\u1ea1i d\u01b0\u01a1ng tr\u00ean b\u00e0n \u0103n c\u1ee7a m\u00ecnh.
Rong bi\u1ec3n \u2014 nori, wakame, dulse \u2014 l\u00e0 m\u1ed9t trong nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u kho\u00e1ng ch\u1ea5t nh\u1ea5t. Ch\u00fang ch\u1ee9a i\u1ed1t, selen, s\u1eaft, canxi. V\u00e0 ch\u00fang r\u1ea5t ngon. Nh\u1eefng ng\u01b0\u1eddi cao tu\u1ed5i s\u1ed1ng tr\u0103m tu\u1ed5i \u1edf Okinawa bi\u1ebft \u0111i\u1ec1u \u0111\u00f3. Gi\u1edd \u0111\u00e2y ch\u00fang ta c\u0169ng bi\u1ebft \u0111i\u1ec1u \u0111\u00f3.<\/p>\n\n\n\n
Trong th\u1ebf gi\u1edbi c\u1ee7a Amaelle, th\u1ee9 T\u01b0 l\u00e0 Th\u1ee9 T\u01b0 Tuy\u1ec7t V\u1eddi \u2014 Ng\u00e0y B\u1ed5 D\u01b0\u1ee1ng \u2014 v\u00e0 \u0111\u00f3 l\u00e0 ng\u00e0y d\u00e0nh cho vi\u1ec7c b\u1ebfp n\u00fac. T\u00f4i l\u00ean k\u1ebf ho\u1ea1ch cho c\u00e1c b\u1eefa \u0103n trong tu\u1ea7n, mua s\u1eafm c\u1ea9n th\u1eadn, n\u1ea5u n\u01b0\u1edbng tr\u01b0\u1edbc. \u0110\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u b\u1eaft bu\u1ed9c. \u0110\u00f3 l\u00e0 s\u1ef1 l\u1ef1a ch\u1ecdn t\u00f4i d\u00e0nh cho b\u1ea3n th\u00e2n \u2014 cho tr\u00ed \u00f3c, c\u01a1 th\u1ec3 v\u00e0 n\u0103ng l\u01b0\u1ee3ng c\u1ee7a t\u00f4i trong c\u1ea3 tu\u1ea7n.
T\u1ef1 tay n\u1ea5u \u0103n l\u00e0 m\u1ed9t trong nh\u1eefng \u0111i\u1ec1u thi\u1ebft th\u1ef1c nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i c\u1ee7a m\u00ecnh. \u0110i\u1ec1u n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u v\u00e0 ch\u1ee9ng minh b\u1edfi nh\u1eefng n\u1ec1n v\u0103n h\u00f3a s\u1ed1ng l\u00e2u h\u01a1n v\u00e0 kh\u1ecfe m\u1ea1nh h\u01a1n ch\u00fang ta. \u0110\u00f3 l\u00e0 logic trong th\u1ef1c ti\u1ec5n.
V\u00e0 n\u00f3 c\u00f3 v\u1ecb r\u1ea5t tuy\u1ec7t v\u1eddi.<\/p>\n\n\n\n
H\u00e3y chia s\u1ebb \u00fd ki\u1ebfn c\u1ee7a b\u1ea1n \u1edf ph\u1ea7n b\u00ecnh lu\u1eadn nh\u00e9 \u2014 T\u00f4i th\u1ef1c s\u1ef1 r\u1ea5t t\u00f2 m\u00f2.<\/p>\n\n\n\n#WonderfulWednesday #AmaelleLife #AmaelleFEat #creativity #LagatFr\u00e5nGrunden #Ecological #BlueZones #Meditor's diet #Brain health #creativity love<\/h1>\n\n\n\n