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Rau qua - phuong phap kéo dai tuoi thanh xuan

Cong viec qua tai, cuoc song gap qua nhieu stress se khien so luong cac goc tu do (Khai niem ve goc tu do (FR) duoc dua ra lan dau tien nam 1954 boi nha khoa hoc Hoa Ky D. Harman trong luan thuyet ve co che tich tuoi (Free Radical Theory of Aging) tang cao bat thuong, vuot khoi tam khong che binh thuong cua hang rao bao ve cac chat chong oxy hoa (antioxydant - AO), khien su lao hoa tro nen nhanh chong.

De chong lai cac goc tu do, can tang cuong cac chat chong oxy hoa (AO) tu do kéo dai su thanh xuan, giu gin nét tuoi tre.

Cac chat AO nay co nhieu o rau qua, bao gom: vitamin E, vitamin C, beta-caroten, vitamin P, vitamin nhom B; cac chat mau trong rau qua; tanin cua tra; cac chat khoang K, Mg, Zn, Cu, Se, Fe; mot so axit huu co.

Ngoai ra, chat xo tu rau qua giup cai thien tinh trang tao bon, hien tuong gay u dong cac chat can ba cung voi cac chat doc san sinh trong qua trinh chuyen hoa, tieu hoa, se qua thanh ruot ngam nguoc tro lai vao mau, gay uc che mot loat cac phan ung chuyen hoa, va bieu hien de thay nhat la noi mun ngoai da va cam giac kho chiu but rut, ngu khong ngon giac.

Thuc pham cua nhan sac

- Thuc an giau vitamin E: Gia do, dau thuc vat.

- Thuc an giau beta-caroten: Cac loai rau qua co mau vang, do, da cam, nhu ot do, ca rot, ca chua, xoai, gac, hong do, hay xanh sam nhu rau muong, hanh la...

- Thuc an giau vitamin C: Cac loai rau qua co mau vang do nhu ot ngot, ca chua. Cac rau xanh nhu rau ngot, rau mui, mong toi, sup lo, hanh tuoi. Cac loai qua nhu cam, chanh, quyt...

- Thuc an giau selen: Rau ngot, rau muong, rau cai bap.

- Thuc an giau axit folic, vitamin K: Cac loai rau la xanh sam nhu rau muong, hanh la, rau ngot, rau den, rau day, rau mong toi...

- Thuc an co nhieu vitamin nhom B nhu B1, B2: Cac loai rau, dau. Cac vitamin nay rat can trong chuyen hoa, giup co mot lan da dep, an uong ngon mieng.

- Ngoai ra, trong cac loai tra, (nhat la tra xanh) deu co mot loai chat chong oxy hoa lam mat tac dung cua cac goc tu do.

An nhieu gia vi (hanh, he, hung, diep ca, la lot, rau thom, rau mui, rau ram, toi, gung, rieng, nghe...) va an nhieu qua chin cung se cung cap cho co the nhieu vitamin va cac chat khoang, lam cho doi ngu bao ve AO tro nen hung hau de chong lai cac phan tu gay roi la cac goc tu do.

Cac san pham che bien tu dau nanh co it cholesterol lai nhieu protein thuc vat de tieu hoa, dong thoi tang cuong cac AO nhu vitamin E, vitamin C, beta-caroten co tac dung tot trong su chuyen hoa cholesterol.

Luu y: Voi nhung loai vitamin can thiet cho suc khoe va sac dep o tren, neu dua vao co the tu nguon rau qua an toan thi co the yen tam, nhung neu dua vao co the duoi dang thuoc thi phai rat can than voi lieu luong va khong can thiet phai uong lien tuc mot dot qua dai voi nguoi khoe manh va dang co che do an hop ly.

Su dung rau qua hop ly

Rau qua la thanh phan khong the thieu trong mot bua an hop ly vi chung cung cap cac vitamin, chat khoang va chat xo can thiet cho co the.

Tuy nhien, ban can luu y dam bao su can doi giua cac loai rau qua va cac thuc an sinh nang luong khac (nhu tinh bot tu ngu coc, dam tu thuc an nguon goc dong vat va thuc vat, chat béo tu dau, mo, lac, vung).

Neu qua thien ve an rau qua ma lo la cac thuc pham cung cap nang luong, thi se khong dam bao nap du nang luong cho co the hoat dong, dan toi khong the dam bao duoc suc khoe cung dong nghia voi khong the co sac dep o mot co the yeu ot.

Neu qua kieng khem dau mo la dung moi hoa tan de hap thu chuyen hoa cac vitamin tan trong dau quan trong nhu vitamin A, E, D, K thi cac vitamin nay du duoc dua vao cung khong duoc co the su dung.

Theo so lieu dieu tra, luong tieu thu qua chin o nguoi Viet Nam tuy nhieu nhung luong rau xanh trong bua an co xu huong giam, muc tieu thu khoang 142-196g/nguoi/ngay.

Trong khi nhu cau khuyen nghi cua Vien Dinh duong Quoc gia toi thieu la 300g rau/nguoi/ngay + 100g qua chin/nguoi/ngay.

Nhin chung, su dung rau qua qua duong an uong khong gay ngo doc (loai tru cac nguyen nhan do hoa chat), nhung voi mot so loai rau qua dac biet do dac diem chua nhieu tien vitamin A (beta-caroten) nhu nuoc ép ca rot, sinh to du du chin, nuoc ép ca chua, xoai, hay dau gac, neu an uong qua nhieu se dan toi hien tuong vang da do du thua caroten tich luy o to chuc mo duoi da.

Vitamin nao tot cho sac dep va suc khoe?

- Vitamin B1: Giup viec chuyen hoa chat bot duong, ngu coc thanh nang luong de cung cap nang luong cho co the hoat dong, giup an ngon mieng va khong bi benh te phu. Rat can cho niem mac da phat trien min mang, khi thieu vitamin B1 se bi phu, mat cam giac hoac te bi o da.

- Vitamin B2: Giup co the phat trien binh thuong, giu cho he than kinh va he tieu hoa hoat dong tot.

- Axit folic: Giup tao hong cau, de co the khong bi thieu mau va nho vay lan da se khoe dep hong hao.

- Vitamin B12: Giup tao hong cau, da hong hao khoe manh, giu cho cac to chuc cua he tieu hoa va than kinh duoc tot.

- Vitamin C: Dam bao rang loi tot, chong benh chay mau loi, giu cho thanh mach vung chac, lam cham qua trinh lao hoa giup cho da de san chac, min mang.

- Vitamin A: Dam bao su phat trien binh thuong cua bo xuong, rang, bao ve niem mac va da, giup phat trien he thong da, niem mac khoe manh, giup toc phat trien tot, tang cuong suc de khang chong lai cac benh nhiem khuan, chong quang ga va cac benh kho mat.

- Vitamin E: Bao ve chat béo trong to chuc co the khong bi oxy hoa, la chat chong oxy hoa chu yeu chong lai cac goc tu do, lam cham qua trinh lao hoa giup kéo dai tuoi xuan.