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Loi ich suc khoe tu gia tri dinh duong cua hau

Hau la mot thuc pham dang co chu yeu khu vuc neu tren the gioi. Tuy thich mon hau hoac khong, ban can phai biet nhung loi ich the trang an dang sau vo tho cua hau, sau do chon lua ung dung hay khong van chua muon. Hau la mot thuc pham co khap dia diem neu tren the gioi. Mot so nguoi benh rung minh khi nghi nen nuot di den bung mot thuc an “nhay nhua”. Tuy thich mon hau hay khong, ban can biet cac loi ich suc khoe an dang duoi day vo tho cua hau, sau do lua chon su dung hoac khong van chua muon.

1. Hau la dong vat nhu the nao? #

Hau la dong vat than mem hai manh nuoc man song trong moi truong song bien nhu o vinh va dai duong.

Chung la mot phan can thiet cua he sinh thai, loc nhung chat o lay lan ra dut diem nuoc va cung cap moi truong song giup nhung loai khac, chang han nhu vuon va trai. Dang co rat nhieu dang hau khac thuong nhau thit thom, dang co huong vi cua chung duoc coi la mot mon ngon ben tren khap the gioi.

Du xuat hien tieng cung voi pham chat ham muon tinh duc dang co chu dich cua chung, cac dong vat than mem nay da co hau nhu loi ich ve the trang.

2. Thanh phan dinh duong cua hau #

Hau dang co lop vo cung, hinh chung khong thuong giup bao ve co the ben trong day dan, mau xam. Co the ben trong nay duoc goi dien la thit het suc bo duong.

Vua qua thuc te, dinh duong co hau cung voi mot con hau 100 gram cung cap nhung chat dinh duong sau: calo 68, protein 7 gam, chat beo 3 gram, Vitamin D, Thiamine (vitamin B1), Niacin, Vitamin B12, Sat, Magie, Photpho, Kem, Dong, Mangan, Selen.

Hau dang co luong calo thap tuy nhien van chua day chat dinh duong, gom co protein, chat beo lanh manh, vitamin va khoang chat.

Thi du, mot khau phan 100 gram cung cap giup vitamin B12, kem va dong va hon 75% nhu cau hang ngay cua ban ve selen cung voi vitamin D.

Nhung dong vat than mem ngon nay cung la mot nguon axit beo omega-3 tot, mot ho chat beo khong bao hoa da da co vai tro quan trong trong co the ban.

Cac benh nhan an che do an da phan chat beo omega-3 co nguy co mac cac benh nhu can benh tim va tieu duong tuyp 2 thap hon.

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3. Mot vai nhung chat dinh duong can thiet dang co trong hau #

3.1. Vitamin cung khoang chat

Vitamin B12: chat dinh duong nay cuc ky quan trong de duy tri he than kinh, trao doi chat va hinh thanh te bao mau. Chu yeu nguoi benh, tuyet doi la nguoi lon tuoi, bi mac thieu vitamin nay.

Kem: khoang chat nay dong mot vai tro quan trong doi voi suc khoe he thong mien dich, phat huy kem giup noi chuyen chat cung voi tang truong te bao. Mot con hau 3,5 ounce (100 gram) cung cap hon 600% RDI.

Selen: khoang chat nay duy tri kha nang tuyen giap hop li cung voi giao tiep chat. No cung hoat dong nhu mot chat chong oxy hoa manh me, giup phong tranh thiet hai giup cac te bao tao ra boi vi cac goc tu boi vi.

Vitamin D: Vitamin D rat quan trong giup the trang mien dich, nang cao truong te bao cung the trang cua xuong. Hau het benh nhan mac thieu vitamin nay, tuyet doi la nhung nguoi benh song o khu vuc khi hau lanh hon.

Hon nua, kem va vitamin B12 va D cung da co cong dung chong oxy hoa, nang cao loi ich bao ve cua hau co khi cao hon. Nghien cuu giup nhan thay nhung nguoi an che do an giau chat chong oxy hoa co the han che kha nang mac benh tim, tieu duong, mot so benh ung thu cung voi tu vong tai vi tat ca tac nhan.

3.2. Nguon Protein uy tin cao

Hau la mot nguon protein uy tin cao tuyet voi voi 100 gram dang co 7 gam chat dinh duong tien hanh day nay. Chung cung la mot nguon protein hoan chinh, da co nghia la chung chua tat ca chin axit amin thiet yeu ma co the ban nen. Them nguon protein vao bua an cung voi thuc pham nhe co the giup thuc day cam giac no cung khuyen khich han che can.

Thuc an giau protein giup on dinh con doi bang hinh thuc nang cao tinh trang ham muon to day du nhu peptide va cholecystokinin.

Che do an giau protein da duoc chung minh la co ket qua trong viec thuc day giam can va hinh thanh kiem che can phan lon hon so voi che do an it chat beo hoac che do an rat dong carb.

Theo che do an giau protein cung xay ra loi cho van de kiem soat luong con duong trong mau, dac biet o cac nguoi co benh tieu con duong. Vi du, mot danh gia cua nghien cuu da chung minh rang che do an giau protein thuc hien kiem che dang ke nong do hemoglobin A1c - mot hien tuong kiem soat luong con duong trong mau dai han o doi tuong lon bi mac can benh tieu duong loai 2. Ngoai ra, che do an giau protein co the thuc hien han che nhung yeu to nguy co bi benh tim o cac nguoi mang benh tieu con duong chung 2.

3.3. Chua chat chong oxy hoa

Ben canh nhung chat dinh duong dang co loi nhu vitamin, khoang chat, protein. Hau con chua mot chat chong oxy hoa doc dao duoc nhin thay gan day dang co ten la 3,5-Dihydroxy-4-methoxybenzyl alcohol (DHMBA).

DHMBA la mot hop chat phenolic the hien tac dung chong oxy hoa manh me.

Neu tren thuc te, mot nghien cuu giup thay rang no manh hon 15 lan trong van de chong lai stress oxy hoa so cung Trolox, mot dang vitamin E tong hop luon duoc ung dung de de phong thiet hai vi cang thang oxy hoa. Mot vai tham khao ong nghiem chi ra rang DHMBA khoang hau xay ra loi tuyet doi giup suc khoe gan.

Thi du, mot nghien cuu ong nghiem da chung minh rang no bao ve nhung te bao gan cua con benh nhan khoi bi mac hu hai cung chet te bao do cang thang oxy hoa gay ra.

DHMBA lam kiem che qua trinh oxy hoa cholesterol LDL (co hai). Oxy hoa cholesterol la mot phan ung hoa hoc moi quan he toi chung xo vua dong mach (su tich tu mang bam trong dong mach cua ban), mot yeu to nguy co chinh doi voi benh tim.

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4. Loi ich tam hau #

1. Bo sung mien dich

Cac dong vat than mem da co da phan vitamin E cung C. Chung cung chua nhung khoang chat khac la nhau ma giup cho bo sung doi ngu mien dich. Cac dac tinh chong viem nhiem va chong oxy hoa cua hau cung bao ve chong lai nhung goc tu boi vi lam hai cho co the.

2. Tot giup the trang tim mach

Hau anh huong tich cuc toi suc khoe tim mach. Chung giam mang bam tich tu trong long dong mach bang phuong thuc uc che no lien ket cung cac thanh dong mach va mach mau. Ngoai ra, ham luong cao magie cung voi kali trong hau giup giam huyet ap va thu gian cac mach mau. Vitamin E tien hanh tang dac diem linh hoat va suc manh cua mang te bao.

Hau, top 10 loi ich suc khoe cua hau

3. Tot giup mat

Hau dung dau danh sach cac nguon dan gian cua kem, khoang chat nham an toan rang sac to cua mat duoc san xuat day du trong vong mac.

4. Cai thien chuc nang nao

Hau la mot nguon da dang cua B12, axit beo omega-3, kem cung voi sat, co loi cho kha nang cua nao. Nhung nghien cuu da dua ra rang luong sat thap trong nao tien hanh han che nguy co tap trung cua mot benh nhan, trong neu nhu thieu kem co the tac dong toi tri nho.

5. Cai thien tam trang

Vi nong do cao cua kem duoc tim thay trong hau, chung duoc xem xet de binh phuc tam trang. Kem duoc coi la mot khoang chat can thiet, vi no khong nen luu tru trong co the cung can duoc tieu thu thong den che do an uong. Mot tham khao duoc cong bo vua roi tap chi dinh duong lam sang Hoa Ky American Journal of Clinical Nutrition giup thay tang nong do kem trong mau tai tre em co lien quan cung kiem che hoang mang cung voi han che tram cam.

6. Tot giup da

Nhung khoang chat kem dong mot vai tro lon trong sua dieu tri da bang phuong an giup sinh ra cung thuc day collagen. Collagen la vo cung quan trong doi voi tu van cau truc da cung thuc hien kiem che chay xe. No cung giup duy tri mong tay khoe manh hon, va giu cho da dau va toc khoe manh.

7. The trang he thong mach mau

Mot phan an hau gom co 16-18% nhu cau cua vitamin C hang ngay. Vitamin C giup cho chong lai benh tim mach bang cach thuc kich hoat nhung coenzyme co the phai de tao ra norepinephrine. Chung cung dang co rat nhieu chat axit beo omega-3, kali, magie cung duoc danh gia de thuc hien kiem che kha nang dau tim, dot quy, cung cung da co hieu qua trong viec thuc hien kiem che huyet ap.

8. Thuc day nang luong

Hau chua mot vai luong tot cua vitamin B12, giup cho bo sung nang luong cung bien cac do an chung ta an thanh nang luong. Hau cung chua chat sat, giup van chuyen oxy toi cac te bao co the de cung cap nang luong.

9. Tot giup suc khoe xuong

Su hien dien cua selen, dong, sat, kem, phot pho cung canxi duoc tim thay tai cac dong vat than mem dan toi suc khoe va mat do cua xuong manh me hon.

10. Tot cho suc khoe tinh duc

Kem duoc tim thay trong hau, la tac nhan boi vi sao chung duoc coi la mot chat kich thich kha nang tinh duc tinh duc do tuoi gia. Kem giup cho co the san xuat testosterone, mot hormone can thiet trong van de dieu chinh ham da du dinh tinh duc cua chi em phu nu cung voi nam gioi va chuc nang tinh duc. O nam gioi, tham khao giup cam thay khoang chat nay giup nang cao so luong cung voi kha nang boi loi tinh trung. Tai phu nu, kem se giup cho buong trung, va tu do giup can bang va dieu bai tiet qua trinh ket hop cua estrogen, progesterone, cung voi testosterone.