an chay luc nao cung tot cho suc khoe?

Loi ich cua viec an chay

Ít mac benh duong tieu hoa nhu viem da day, ruot, tao bon. Do thuc an chay co nhieu chat xo nen thoi gian di qua duong tieu hoa nhanh hon, co the thai tru duoc chat can ba tot hon, lam cho duong tieu hoa sach hon.

Giam han nguy co benh tim mach: Vi thuc pham nguon goc thuc vat khong co cholesterol va rat it chat béo bao hoa nen nhung nguoi an chay truong dien co nong do cholesterol rat thap, ho hau nhu khong bi tang cholesterol xau o trong mau. Do do nhung nguoi bi benh dong mach vanh nen an chay. Nhieu nghien cuu cho thay nguoi an chay thuong co huyet ap thap, song phai chu y khong nen an man va nhieu dau. Mot so thuc pham nhu com dua, hat co dau chua rat nhieu chat béo bao hoa, nguoi an chay nen han che.

Ít bi thua can, han che béo phi: Do trong khau phan an nhieu rau, chat xo the tich lon nen du ban an no van khong bi thua calo. Song neu an chay ma lai chon cac mon chien day dau thi se duoc cung cap nhieu calo hon an man.

Nhung thieu hut do an chay

Canxi: Phan lon canxi co trong sua, cac san pham sua, ca, xuong dong vat nhung cac thuc pham nay khong co trong khau phan cua nguoi an chay. Do do ho thuong hap thu canxi duoi muc tieu chuan, de dan den loang xuong va mot so roi loan khac. Mot so thuc an chay cung co nhieu canxi nhu dau phu, cai xanh, rau la xanh dam... nhung khong de hap thu.

Sat: Thuc pham tu thuc vat co rat it chat sat, lai la loai kho hap thu. Co the cai thien phan nao tinh trang nay bang cach an nhieu rau qua giau vitamin C. Tinh trang thieu sat gay thieu hong cau, lam cho nguoi xanh xao yeu ot.

Vitamin B12: Chat nay co nhieu trong thit, ca, trung, sua. Thuc an tu thuc vat khong co vitamin B12 tru mon che tu dau nanh cho len men.

Thieu cac loai dam quan trong: Con nguoi can 20 loai acid amin, trong do co 9 loai thiet yeu ma co the khong san xuat duoc, phai lay qua thuc an. Chat dam dong vat co day du ca 20 acid amin, con dam thuc vat thi thieu mot vai acid amin thiet yeu.

Do do, viec an chay khong nen rap khuon ma phai phu hop voi yeu cau moi nguoi. Neu la nguoi lon khoe manh binh thuong, nen an chay mot vai lan trong thang cho bo may tieu hoa duoc “ve sinh sach se” va giam nguy co benh tim mach, chuyen hoa, béo phi.

Nhung nguoi mac benh tim mach, gan, than neu phai an chay de ngan benh nang them thi phai thay doi thuc don thuong xuyen de bo sung du chat. Nen an pha them chut thit, ca, trung, sua de bao dam dinh duong.

Nguoi an chay truong dien neu biet cach thay doi mon an thuong xuyen cung se giam toi da nguy co thieu chat. Tuy nhien, tre em, ba me mang thai hay cho con bu, nguoi benh moi lanh... khong nen an chay truong