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An khoai lang giam can sao cho dung cach?

发布日期 23-12-18 上午3:48

Khoai lang la thuc pham thom ngon duoc nhieu nguoi ua chuong. Nhat la, no con nghe noi qua voi cong dung giup ich suy giam can. The nhung, khong phai cu an khoai la se giam sut can ma phai lay mot nguyen tac mot muc neu khong se gay ra phan ung nguoc.

Tai vi sao an khoai lang suy giam can?

nhieu nguoi lua chon khoai vao che do an suy giam can boi vi mot so can nguyen duoi day:

tham so luong duong trong mau thap

khoai la mon an mac tham so luong duong trong mau tuong doi thap tam khoang 50. Tham so nay ho tro he tieu hoa hap thu don gian vai chat dinh duong, luong duong trong mau va insulin duoc san xuat o muc on dinh, giup do giam sut can hieu qua.

chua ke den, rat nhieu nha nghien cuu da cho biet rang, mot vai thuc pham mac chi so duong huyet thap thuong hay co nguy co giam thieu chuc nang them an va gop phan ban cam giac no lau hon.

Calo khong cao ma van rat nhieu duong chat

khoai la do an bi nong do dinh duong cao nhu: chat dam, lipid, vitamin, chat xo & cac chat khoang bat thuong. Vi the, khi an khoai suy giam can ban se khong nguy hiem ve viec thieu duong chat.

khoai lang tuy khong it chat dinh duong song mat do nang luong trong khoang lang tuong doi thap, chi 85 nang luong trong moi 100g. Vi le do, khoai duoc nhieu phu nu lua chon vao khau phan an giam sut can cua ban than.

ben canh do, neu nhu ban chon loc lay mau cam de giam can thi no con dem den tac dung tot ich tot cho suc khoe the chat. Duoc biet, kieu khoai nay lay chua rat nhieu beta-carotene gop phan sang mat dong thoi phong tranh nguy co ung thu.

neu la khoai tim, chung chua mat do nhan sac to anthocyanin doi dao. Hop chat nay nhiem loi ich nhu la mot chat chong oxy hoa, ho tro tang cuong suc de khang, giam thieu nhiem trung. Mat do anthocyanins trong khoai tim nhieu gap 3 lan so voi nong do trong qua viet quat voi can nang tuong xung.

rat nhieu chat xo

khoai chua mang mat do chat xo tuong doi doi dao. Co nghe noi, chat xo nhiem nhiem vu quan trong doi voi viec suy giam can, no quan he boi phuong phap hinh thanh mot lop luoi tuong tu kieu gel o trong bao tu, giup ban cam nhan no, giam thieu tinh trang an tuong doi nhieu.

chua ke den, chat xo hoa tan nay co nguy co lam giam hap thu chat beo cua than the. Khong nhung the, chat xo con giup do qua trinh san sinh loi khuan, xuc tac qua trinh trao doi chat, giup ich qua trinh tieu hoa, vi vay ho tro giam can huu hieu.

nong do nuoc cao

khoai mac loi ich giam can hieu qua mot phan la nho bi mat do nuoc cao. Dac biet, khi ket hop voi chat xo se ho tro ban no lau hon, giam thieu cam giac them an. Ngoai ra, luong nuoc nay se bu nuoc cho mot vai te bao & giup ich qua trinh trao doi chat. Dua vao do, giam thieu chat beo dong lai trong co the, can bang cap do pH, loai bo mot vai chat mang hai.

An khoai lang dung nhu chi dan

An khoai lang de giam can khong co nghia la ban co nguy co dung qua nhieu khoai lang thay com de tranh khoi luong nang luong, day nhanh qua trinh suy giam can. Ma trai lai, no co kha nang dua lai ket qua ngoai y muon. Do do, viec an khoai lang giam sut can can phai tien hanh theo mot co che khang khang, chi tiet nhu sau day:

ben canh com, do an

Thay do moi bua ban an tu 1- 2 chen com thi ban co the thay boi thong qua 1 den 2 cu khoai. Dieu do se gop phan ban giam duoc 20 den 25% luong Calo ma dang le than the can phai nap vao. Nhung ma, moi ngay ban chi nen tien hanh giai phap nay 1 bua de ngan chan gay nen nham chan, khong du chat, anh huong qua huu hieu suy giam can.

nhung nguoi thua can viec thay boi mot phan com bang khoai lang khong chi gop phan giam Calo ma khong anh huong di den thoi quen an uong, de thich nghi voi viec suy giam can.

khoang thoi gian hop ly de an khoai lang giam sut can

Thay boi lua chon mot so loai mi, pho, bun thi ban co nguy co chon ra khoai lang cho bua sang. Chi voi mot su doi thay de dang nhu vay tuy nhien mang lai huu hieu giam can khong ngo toi, chi tiet la hieu qua gap 4 so voi vai gay binh thuong. Ngoai ra, de cho them Calo cho ca ngay dai, ban co nguy co ket hop khoai lang voi yaourt hoac mot it salad.

ngoai bua sang, ban co kha nang an khoai suy giam can vao buoi trua. Duoc biet, day la khoang thoi gian hieu qua nhat de suy giam can. Thong qua ham luong canxi trong khoai lang phai mat 4- 5 tieng moi co kha nang duoc hap thu vao co the. Nhat la, viec hap thu canxi cung bi anh huong qua anh nang mat troi, nhat la trong thoi ky 2 toi 5 gio chieu.

lua chon khoai

neu de giam can, ban dung nen lua chon loai khoai da chay nhua. Do luc nay, ham luong nuoc trong khoai da phan ung thuy phan voi ngu coc, viec nay lam cho nong do con duong tang them. Viec nay khien cho khoai tro thanh ngot, de an hon nhung khien cho viec giam sut can kem huu hieu, nguoc lai con gay tang can.

nau khoai

Khong can phai khoai duoc che bien theo hinh thuc nao cung phu hop voi viec giam can. Neu nay, ban nen che bien khoai theo cach hap, luoc thay thong qua nuong hoac ran ngap dau. Cung dung an khoai voi mot so dang gia vi nhu tuong ot, tuong ca, sot mayonnaise,... Thong qua chung co kha nang khien cho ban beo len. Do do, neu nhu can hay uu tien lua chon vai dang phu gia tu nhien.

co nguy co thay rang, khoai lang la mot lua chon than ky trong khau phan an suy giam can cua rat nhieu nguoi nho luong Calo thap va nguon dinh duong tuong doi cao. Tuy vay, ban nen an khoai giam can dung nhu chi dan & nhan nai thuc hien de nhiem huu hieu ro ret. Ngoai ra, ban cung co nguy co cung voi nhung bai tap luyen the duc, cardio de tim lai hinh the nhanh chong hon.

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