{"id":8210,"date":"2021-03-16T16:01:08","date_gmt":"2021-03-16T16:01:08","guid":{"rendered":"https:\/\/vinhhanhfood.com\/?p=8210"},"modified":"2022-08-03T14:34:55","modified_gmt":"2022-08-03T07:34:55","slug":"thoi-quen-an-uong","status":"publish","type":"post","link":"https:\/\/vinhhanhfood.com\/thoi-quen-an-uong\/","title":{"rendered":"12 th\u00f3i quen \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh t\u1ed1t cho s\u1ee9c kh\u1ecfe gi\u00fap b\u1ea1n s\u1ed1ng l\u00e2u h\u01a1n"},"content":{"rendered":"

M\u1edbi \u0111\u00e2y, m\u1ed9t nh\u00e0 khoa h\u1ecdc ng\u01b0\u1eddi M\u1ef9 Dan Buettner \u0111\u00e3 nghi\u00ean c\u1ee9u v\u00e0 ch\u1ec9 ra 12 th\u00f3i quen \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh gi\u00fap b\u1ea1n s\u1ed1ng l\u00e2u h\u01a1n.<\/strong><\/p>\n

Nh\u00e0 khoa h\u1ecdc Dan Buettner \u0111\u00e3 l\u00e0m vi\u1ec7c v\u1edbi m\u1ed9t \u0111\u1ed9i ng\u0169 c\u00e1c chuy\u00ean gia nghi\u00ean c\u1ee9u v\u1ec1 c\u00e1c b\u00ed quy\u1ebft \u1edf nh\u1eefng v\u00f9ng g\u1ecdi l\u00e0 Blue Zone. N\u01a1i c\u00f3 nhi\u1ec1u ng\u01b0\u1eddi s\u1ed1ng \u0111\u1ebfn 100 tu\u1ed5i tr\u1edf l\u00ean t\u1ea1i Hi L\u1ea1p, Nh\u1eadt B\u1ea3n v\u00e0 California…<\/p>\n

Sau khi ph\u00e2n t\u00edch h\u01a1n 150 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u1edf c\u00e1c v\u00f9ng n\u00e0y. Dan Buettner \u0111\u00e3 t\u1ed5ng k\u1ebft v\u1ec1 12 th\u00f3i quen \u0103n u\u1ed1ng c\u1ee7a nh\u1eefng ng\u01b0\u1eddi s\u1ed1ng l\u00e2u nh\u1ea5t tr\u00ean h\u00e0nh tinh.<\/p>\n

1, C\u1ed1 g\u1eafng 95% trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0 rau qu\u1ea3<\/strong><\/span><\/h2>\n

Ng\u0169 c\u1ed1c v\u00e0 \u0111\u1eadu chi\u1ebfm \u01b0u th\u1ebf b\u1eefa \u0103n trong c\u1ea3 n\u0103m c\u1ee7a nh\u1eefng c\u01b0 d\u00e2n s\u1ed1ng \u1edf khu v\u1ef1c Blue Zone trong c\u1ea3 n\u0103m d\u00e0i. M\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u \u0103n r\u1ea5t nhi\u1ec1u rau trong t\u1ea5t c\u1ea3 c\u00e1c m\u00f9a.<\/p>\n

\u1ede Ikaria, Hy L\u1ea1p c\u00f3 h\u01a1n 75 gi\u1ed1ng rau m\u1ecdc nh\u01b0 c\u1ecf d\u1ea1i. C\u00e1c nghi\u00ean c\u1ee9u th\u1ea5y r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi \u1edf \u0111\u1ed9 tu\u1ed5i trung ni\u00ean \u0103n m\u1ed9t b\u00e1t rau xanh n\u1ea5u ch\u00edn h\u00e0ng ng\u00e0y s\u1ebd th\u1ecd h\u01a1n 4 n\u0103m so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng \u0103n rau xanh.<\/p>\n

\"th\u00f3i
th\u00f3i quen \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/figcaption><\/figure>\n

2, \u0102n th\u1ecbt kh\u00f4ng qu\u00e1 hai l\u1ea7n m\u1ed9t tu\u1ea7n l\u00e0 th\u00f3i quen \u0103n u\u1ed1ng t\u1ed1t<\/strong><\/span><\/h2>\n

H\u1ea7u h\u1ebft c\u00e1c gia \u0111\u00ecnh \u1edf c\u00e1c v\u00f9ng Blue Zone \u0111\u1ec1u \u0103n r\u1ea5t \u00edt th\u1ecbt. C\u1ea3 gia \u0111\u00ecnh ch\u1ec9 \u0103n t\u1ed1i \u0111a 0.9 kg th\u1ecbt v\u00e0 chia l\u00e0m 5 l\u1ea7n trong m\u1ed7i th\u00e1ng. H\u1ecd th\u01b0\u1eddng \u0103n th\u1ecbt g\u00e0, th\u1ecbt c\u1eebu<\/a><\/span> ho\u1eb7c th\u1ecbt l\u1ee3n t\u1eeb c\u00e1c trang tr\u1ea1i gia \u0111\u00ecnh.<\/p>\n

Th\u1ecbt \u0111\u01b0\u1ee3c ti\u00eau th\u1ecb trong v\u00f9ng Blue Zone th\u01b0\u1eddng xu\u1ea5t ph\u00e1t t\u1eeb \u0111\u1ed9ng v\u1eadt \u0103n c\u1ecf ho\u1eb7c \u0111\u01b0\u1ee3c ch\u0103n th\u1ea3 t\u1ef1 do v\u00e0 c\u00f3 l\u01b0\u1ee3ng axit b\u00e9o omega – 3 cao h\u01a1n.<\/p>\n

3, \u0102n 1,2 kg c\u00e1 m\u1ed7i ng\u00e0y<\/strong><\/span><\/h2>\n

M\u1ed9t nghi\u00ean c\u1ee9u s\u1ee9c kh\u1ecfe tr\u00ean 96.000 ng\u01b0\u1eddi M\u1ef9 t\u1eeb n\u0103m 2002 \u0111\u00e3 ph\u00e1t hi\u1ec7n ra nh\u1eefng ng\u01b0\u1eddi c\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng gi\u00e0u th\u1ef1c v\u1eadt v\u00e0 c\u00e1 h\u00e0ng ng\u00e0y l\u00e0 nh\u1eefng ng\u01b0\u1eddi s\u1ed1ng th\u1ecd nh\u1ea5t.<\/p>\n

T\u1ea1i nh\u1eefng v\u00f9ng Blue Zone n\u00e0y, c\u00e1 l\u00e0 th\u00e0nh ph\u1ea7n ph\u1ed5 bi\u1ebfn c\u1ee7a c\u00e1c b\u1eefa \u0103n h\u00e0ng ng\u00e0y. B\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn c\u00e1 m\u00f2i, c\u00e1 c\u01a1m v\u00e0 c\u00e1 tuy\u1ebft \u2013 nh\u1eefng lo\u1ea1i c\u00e1 c\u00f3 n\u1ed3ng \u0111\u1ed9 th\u1ee7y ng\u00e2n v\u00e0 h\u00f3a ch\u1ea5t th\u1ea5p.<\/p>\n

4, C\u1eaft gi\u1ea3m l\u01b0\u1ee3ng s\u1eefa<\/strong><\/span><\/h2>\n

H\u1ec7 th\u1ed1ng ti\u00eau h\u00f3a c\u1ee7a con ng\u01b0\u1eddi kh\u00f4ng \u0111\u01b0\u1ee3c t\u1ed1i \u01b0u h\u00f3a v\u1edbi s\u1eefa b\u00f2 \u2013 r\u1ea5t gi\u00e0u ch\u1ea5t b\u00e9o v\u00e0 \u0111\u01b0\u1eddng. Ng\u01b0\u1eddi d\u00e2n \u1edf v\u00f9ng Blue Zone th\u01b0\u1eddng h\u1ea5p th\u1ee5 canxi t\u1eeb th\u1ef1c v\u1eadt.<\/p>\n

Tuy nhi\u00ean, c\u00e1c s\u1ea3n ph\u1ea9m s\u1eefa nh\u01b0 s\u1eefa chua, ph\u00f4 mai c\u1eebu l\u1ea1i r\u1ea5t ph\u1ed5 bi\u1ebfn trong ch\u1ebf \u0111\u1ed9 \u0103n truy\u1ec1n th\u1ed1ng \u1edf Ikaria v\u00e0 Sardinia.<\/p>\n

5, \u0102n 3 qu\u1ea3 tr\u1ee9ng m\u1ed7i tu\u1ea7n<\/strong><\/span><\/h2>\n

\u1ede v\u00f9ng Blue Zone, m\u1ecdi ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng \u0103n m\u1ed9t qu\u1ea3 tr\u1ee9ng v\u00e0o m\u1ed9t th\u1eddi \u0111i\u1ec3m nh\u1ea5t \u0111\u1ecbnh: V\u00ed d\u1ee5, ng\u01b0\u1eddi d\u00e2n Nicoyans chi\u00ean m\u1ed9t qu\u1ea3 tr\u1ee9ng \u0111\u1ec3 \u0103n k\u00e8m v\u1edbi m\u1ed9t chi\u1ebfc b\u00e1nh ng\u00f4 v\u00e0 v\u00e0 ng\u01b0\u1eddi d\u00e2n Okinawa \u0103n m\u1ed9t qu\u1ea3 tr\u1ee9ng v\u1edbi s\u00fap.<\/p>\n

H\u1ecd c\u00f3 th\u1ec3 \u0103n m\u1ed9t qu\u1ea3 tr\u1ee9ng trong b\u1eefa s\u00e1ng c\u00f9ng v\u1edbi tr\u00e1i c\u00e2y, ho\u1eb7c \u0103n k\u00e8m tr\u1ee9ng v\u1edbi b\u00e1nh m\u00ec ho\u1eb7c ch\u00e1o. Khi n\u01b0\u1edbng, h\u1ecd th\u01b0\u1eddng l\u1ea5y 1\/4 ch\u00e9n n\u01b0\u1edbc s\u1ed1t t\u00e1o, 1\/4 ch\u00e9n khoai t\u00e2y nghi\u1ec1n ho\u1eb7c m\u1ed9t qu\u1ea3 chu\u1ed1i nh\u1ecf \u0111\u1ec3 \u0103n k\u00e8m v\u1edbi m\u1ed9t qu\u1ea3 tr\u1ee9ng.<\/p>\n

\"Th\u00f3i
Th\u00f3i quen \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh<\/figcaption><\/figure>\n

6, Th\u00f3i quen \u0103n \u0111\u1eadu n\u1ea5u ch\u00edn m\u1ed7i ng\u00e0y<\/strong><\/span><\/h2>\n

\u0110\u1eadu l\u00e0 m\u00f3n \u0103n \u0111\u01b0\u1ee3c \u01b0a th\u00edch t\u1ea1i v\u00f9ng Blue Zone.<\/p>\n

V\u00ed d\u1ee5: \u0111\u1eadu \u0111en \u1edf Nicoya, \u0111\u1eadu n\u00e0nh \u1edf Okinawa, \u0111\u1eadu l\u0103ng, \u0111\u1eadu garbanzo v\u00e0 \u0111\u1eadu tr\u1eafng \u1edf \u0110\u1ecba Trung H\u1ea3i.<\/p>\n

\u0110\u1eadu r\u1ea5t gi\u00e0u ch\u1ea5t x\u01a1, v\u00e0 nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng kh\u00e1c. Nh\u1eefng ng\u01b0\u1eddi d\u00e2n s\u1ed1ng \u1edf v\u00f9ng Blue Zone \u0103n \u00edt nh\u1ea5t 1\/2 b\u00e1t \u0111\u1eadu n\u1ea5u ch\u00edn m\u1ed7i ng\u00e0y \u0111\u1ec3 cung c\u1ea5p \u0111\u1ee7 vitamin v\u00e0 kho\u00e1ng ch\u1ea5t cho c\u01a1 th\u1ec3.<\/p>\n

7, Gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng \u1edf m\u1ee9c t\u1ed1i thi\u1ec3u<\/strong><\/span><\/h2>\n

Nh\u1eefng c\u01b0 d\u00e2n \u1edf v\u00f9ng Blue Zone ch\u1ec9 ti\u00eau th\u1ee5 kho\u1ea3ng 1\/5 l\u01b0\u1ee3ng \u0111\u01b0\u1eddng so v\u1edbi ch\u00fang ta. H\u1ecd th\u01b0\u1eddng cho m\u1eadt ong v\u00e0o tr\u00e0 v\u00e0 hi\u1ebfm khi \u0103n m\u00f3n tr\u00e1ng mi\u1ec7ng.<\/p>\n

B\u00e0i h\u1ecdc cho ch\u00fang ta: C\u1ed1 g\u1eafng kh\u00f4ng th\u00eam nhi\u1ec1u h\u01a1n 4 mu\u1ed7ng c\u00e0 ph\u00ea \u0111\u01b0\u1eddng m\u1ed7i ng\u00e0y v\u00e0o \u0111\u1ed3 u\u1ed1ng v\u00e0 th\u1ef1c ph\u1ea9m c\u1ee7a b\u1ea1n.<\/p>\n

B\u1ea1n ch\u1ec9 n\u00ean \u0103n b\u00e1nh quy, k\u1eb9o m\u1ed9t v\u00e0i l\u1ea7n trong tu\u1ea7n. Tr\u00e1nh c\u00e1c th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn v\u1edbi c\u00e1c ch\u1ea5t l\u00e0m ng\u1ecdt. \u0110\u1eb7c bi\u1ec7t l\u00e0 khi \u0111\u01b0\u1eddng \u0111\u01b0\u1ee3c li\u1ec7t k\u00ea l\u00e0 1 trong 5 th\u00e0nh ph\u1ea7n h\u00e0ng \u0111\u1ea7u.<\/p>\n

8, \u0102n c\u00e1c lo\u1ea1i h\u1ea1t m\u1ed7i ng\u00e0y<\/strong><\/span><\/h2>\n

Nh\u1eefng c\u01b0 d\u00e2n s\u1ed1ng \u1edf v\u00f9ng Blue Zone th\u01b0\u1eddng \u0103n c\u00e1c lo\u1ea1i h\u1ea1t m\u1ed7i ng\u00e0y.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u t\u1ea1i Harvard trong 30 n\u0103m g\u1ea7n \u0111\u00e2y cho th\u1ea5y. Nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u0103n c\u00e1c lo\u1ea1i h\u1ea1t c\u00f3 t\u1ef7 l\u1ec7 t\u1eed vong th\u1ea5p h\u01a1n 20% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng \u0103n c\u00e1c lo\u1ea1i h\u1ea1t.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u kh\u00e1c cho th\u1ea5y ch\u1ebf \u0111\u1ed9 \u0103n ch\u1ee9a c\u00e1c lo\u1ea1i h\u1ea1t \u0111\u00f3 gi\u1ea3m l\u00e0m gi\u1ea3m cholesterol x\u1ea5u l\u00ean \u0111\u1ebfn 20%.<\/p>\n

9, T\u1eadn d\u1ee5ng h\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m l\u00e0 th\u00f3i quen \u0103n u\u1ed1ng t\u1ed1t<\/strong><\/span><\/h2>\n

\u1ede v\u00f9ng Blue Zone, ng\u01b0\u1eddi ta \u0103n to\u00e0n b\u1ed9 th\u1ef1c ph\u1ea9m c\u1ee7a m\u00ecnh. H\u1ecd kh\u00f4ng b\u1ecf l\u00f2ng \u0111\u1ecf c\u1ee7a tr\u1ee9ng c\u0169ng nh\u01b0 t\u1eadn d\u1ee5ng c\u1ee7a n\u01b0\u1edbc t\u1eeb qu\u1ea3 m\u00e0 h\u1ecd \u0103n.<\/p>\n

H\u1ecd kh\u00f4ng d\u00f9ng thu\u1ed1c b\u1ed5 sung. H\u1ecd t\u1eadn d\u1ee5ng h\u1ea7u h\u1ebft c\u00e1c th\u1ef1c ph\u1ea9m t\u1ea1i \u0111\u1ecba ph\u01b0\u01a1ng m\u00ecnh. H\u1ecd tr\u00e1nh xa c\u00e1c lo\u1ea1i s\u1ea3n ph\u1ea9m c\u00f3 danh s\u00e1ch d\u00e0i c\u00e1c th\u00e0nh ph\u1ea7n.<\/p>\n

C\u00e1c nh\u00e0 khoa h\u1ecdc \u0111\u00e3 nh\u1eadn ra th\u1ef1c ph\u1ea9m nguy\u00ean ch\u1ea5t m\u1edbi quy\u1ebft \u0111\u1ecbnh s\u1ee9c kh\u1ecfe v\u00e0 tu\u1ed5i th\u1ecd c\u1ee7a con ng\u01b0\u1eddi.<\/p>\n

10, T\u0103ng l\u01b0\u1ee3ng u\u1ed1ng n\u01b0\u1edbc<\/strong><\/span><\/h2>\n

C\u00e1c nh\u00e0 khoa h\u1ecdc khuy\u00ean b\u1ea1n n\u00ean u\u1ed1ng 7 ly n\u01b0\u1edbc m\u1ed7i ng\u00e0y. Gi\u1eef cho c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc l\u00e0m gi\u1ea3m nguy c\u01a1 \u0111\u00f4ng m\u00e1u. H\u00e3y u\u1ed1ng n\u01b0\u1edbc ch\u1ee9 kh\u00f4ng n\u00ean u\u1ed1ng n\u01b0\u1edbc ch\u1ee9a \u0111\u01b0\u1eddng ho\u1eb7c ch\u1ea5t ng\u1ecdt nh\u00e2n t\u1ea1o.<\/p>\n

\"Th\u00f3i
Th\u00f3i quen u\u1ed1ng n\u01b0\u1edbc t\u1ed1t cho s\u1ee9c kh\u1ecfe<\/figcaption><\/figure>\n

11, Ch\u1ec9 u\u1ed1ng r\u01b0\u1ee3u vang \u0111\u1ecf, tr\u00e1nh c\u00e1c lo\u1ea1i r\u01b0\u1ee3u kh\u00e1c<\/strong><\/span><\/h2>\n

Ng\u01b0\u1eddi d\u00e2n \u1edf v\u00f9ng Bluew Zone u\u1ed1ng 1-3 ly m\u1ed7i ng\u00e0y. R\u01b0\u1ee3u v\u00e0ng \u0111\u1ecf \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 l\u00e0 gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a th\u1ef1c v\u1eadt.<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 u\u1ed1ng m\u1ed9t ch\u00fat r\u01b0\u1ee3u vang \u0111\u1ecf v\u00e0o cu\u1ed1i ng\u00e0y \u0111\u1ec3 gi\u1ea3m stress, t\u1ed1t cho s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n

12, U\u1ed1ng tr\u00e0<\/strong><\/span><\/h2>\n

Nh\u1eefng ng\u01b0\u1eddi \u1edf Okinawa u\u1ed1ng tr\u00e0 xanh c\u1ea3 ng\u00e0y d\u00e0i. V\u00e0 tr\u00e0 xanh \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 gi\u1ea3m nguy c\u01a1 b\u1ec7nh tim v\u00e0 m\u1ed9t s\u1ed1 b\u1ec7nh ung th\u01b0.<\/p>\n

Nh\u1eefng ng\u01b0\u1eddi Ikarians u\u1ed1ng bia l\u00e0m t\u1eeb h\u01b0\u01a1ng th\u1ea3o, c\u00e2y x\u00f4 th\u01a1m hoang d\u00e3 v\u00e0 b\u1ed3 c\u00f4ng anh. T\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i th\u1ea3o m\u1ed9c \u0111\u1ec1u c\u00f3 \u0111\u1eb7c t\u00ednh ch\u1ed1ng vi\u00eam.<\/p>\n

B\u1ea1n \u0111\u00e3 \u0111i\u1ec3m qua 12 th\u00f3i quen \u0103n u\u1ed1ng l\u1ea1nh m\u1ea1nh t\u1ed1t cho s\u1ee9c kh\u1ecfe. N\u1ebfu b\u1ea1n c\u00f2n bi\u1ebft th\u00f3i quen \u0103n u\u1ed1ng n\u00e0o t\u1ed1t th\u00ec c\u00f3 th\u1ec3 chia s\u1ebb v\u1edbi ch\u00fang t\u00f4i nh\u00e9 !<\/p>\n

Ngu\u1ed3n tham kh\u1ea3o: suckhoedoisong.vn<\/strong><\/p>\n

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Xem th\u00eam<\/strong><\/p>\n