C) mot so vung tren the giai, ung thu thirc quan la mot benh tuang d6i ph6 biSn, nhimg tai My, ung thu thuc quan
6. An nhieu rau va trdi cay
Danh sach nhung hgp c h i t c6 Igi d l phong tranh U T T T L CO th8 con dai han nen trong khi cha dgi, cac nha
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dinh duang khuygn cao nen an da dang rau va trai cay, tap trung vao cac loai dam mau sic xanh, do, vang... M 6 i ngay nen an it nhat 5 suat rau va trai cay, n h i m tai t6i t h i l u 9 suat/ngay va xem d i y nhu m^ic tieu dai han v i chic c h i n se
CO Igi cho sue khoe.
Mot suat hay p h i n c6 t h i dugc i n dinh b i n g \n (cup) rau s6ng, 1/2 chen rau luge, 1 trai cay vira phai, 2/4 chen nuac ep trai cay, 1/2 chen trai cay dong hop hay 1/4 chen trai cay kho (nho, h6ng, man, ma). Tot nhit la nen chgn rau song, rau nau chin va trai cay an ca qua dk dugc huang ca c h i t xa.
Mac du chit xa theo djnh nghTa la dang carbohydrat khong hap thu dugc, nhung Igi ich ciia no la khi vao 6ng tieu hoa se thai dugc hormone va cac chit beo. Ngoai rau va trai cay, con c6 nhieu each de dua them chit xa vao biia an vai:
- Ngu coc nguyen hat, gac iuc, liia mach, hat bo bo, nhu chgn mi lam tir bgt mi nguyen cam trong mon xiip, mon h i m hay mon phu.
- Them cac loai dau hat nhu petits pois, dau tring, dau lang vao mon chinh, mon xiip hay xa-lach.
- Chgn loai "ngu coc diem tarn" (breakfast cereals) sao cho m6i suat dem lai > 3-5g chit xa hoac pha trgn loai ngu coc diem tarn ua thich ciia ban (v6n ngheo c h i t xa) vai cam dong thanh c6m (bran flakes) theo ty le 1/1.
- Banh mi, "ngu c6c" va nui c6 liia mi hay c6c loai nguyen hat dugc liet ke hang d i u trong danh sach nguyen lieu thanh phan tren nhan bao bi.