{"id":1720,"date":"2021-12-10T20:31:04","date_gmt":"2021-12-11T04:31:04","guid":{"rendered":"https:\/\/nhasicuaban.org\/?p=1720"},"modified":"2022-02-06T01:51:27","modified_gmt":"2022-02-06T09:51:27","slug":"dinh-duong-va-suc-khoe-rang-mieng","status":"publish","type":"post","link":"https:\/\/nhasicuaban.org\/vi\/dental-a-to-z\/dinh-duong-va-suc-khoe-rang-mieng\/","title":{"rendered":"DINH D\u01af\u1ee0NG V\u00c0 S\u1ee8C KH\u1eceE R\u0102NG MI\u1ec6NG"},"content":{"rendered":"

R\u0103ng v\u00e0 mi\u1ec7ng l\u00e0 b\u1ed9 ph\u1eadn ch\u1ee7 y\u1ebfu \u0111\u1ec3 nhai nghi\u1ec1n th\u1ee9c \u0103n v\u00e0 chuy\u1ec3n th\u1ee9c \u0103n xu\u1ed1ng c\u00e1c d\u00e2y chuy\u1ec1n k\u1ebf ti\u1ebfp c\u1ee7a h\u1ec7 ti\u00eau ho\u00e1. Nh\u1eefng th\u1ee9c \u0103n m\u00e0 b\u1ea1n \u0103n v\u00e0o kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe to\u00e0n th\u00e2n m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn r\u0103ng v\u00e0 n\u01b0\u1edbu. N\u1ebfu dinh d\u01b0\u1ee1ng k\u00e9m, r\u0103ng v\u00e0 mi\u1ec7ng l\u00e0 b\u1ed9 ph\u1eadn \u0111\u1ea7u ti\u00ean b\u1ecb \u1ea3nh h\u01b0\u1edfng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c kh\u00eda c\u1ea1nh v\u1ec1 dinh d\u01b0\u1ee1ng c\u00f3 l\u1ee3i ho\u1eb7c c\u00f3 h\u1ea1i cho r\u0103ng mi\u1ec7ng.<\/p>\n\n\n\n

C\u00c1C \u0110\u1ec0 NGH\u1eca T\u1ed4NG QU\u00c1T V\u1ec0 DINH D\u01af\u1ee0NG:<\/span><\/strong><\/h2>\n\n\n\n

Theo trang m\u1ea1ng MyPlate c\u1ee7a Trung t\u00e2m nghi\u00ean c\u1ee9u ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u1ee7a B\u1ed9 N\u00f4ng Nghi\u1ec7p Hoa K\u1ef3 th\u00ec m\u1ed9t kh\u1ea9u ph\u1ea7n dinh d\u01b0\u1ee1ng c\u00e2n b\u1eb1ng v\u00e0 l\u00e0nh m\u1ea1nh n\u00ean g\u1ed3m:<\/p>\n\n\n\n

. Rau v\u00e0 tr\u00e1i c\u00e2y<\/strong>: chi\u1ebfm 1\/2 kh\u1ed1i l\u01b0\u1ee3ng th\u1ee9c \u0103n m\u1ed7i ng\u00e0y. Rau v\u00e0 tr\u00e1i c\u00e2y c\u00f3 nhi\u1ec1u sinh t\u1ed1 r\u1ea5t c\u1ea7n cho c\u01a1 th\u1ec3 v\u00e0 c\u00e1c ch\u1ea5t x\u01a1 r\u1ea5t t\u1ed1t cho s\u1ef1 ti\u00eau h\u00f3a v\u00e0 l\u00e0m s\u1ea1ch r\u0103ng. S\u1ef1 nhai rau c\u1ea3i k\u00edch th\u00edch s\u1ef1 ti\u1ebft n\u01b0\u1edbc b\u1ecdt \u0111\u1ec3 r\u1eeda s\u1ea1ch c\u00e1c m\u1ea3nh v\u1ee5n th\u1ee9c \u0103n v\u00e0 ax\u00edt g\u00e2y s\u00e2u r\u0103ng. Ch\u1ea5t x\u01a1 trong rau c\u1ea3i c\u1ecd x\u00e1t b\u1ec1 m\u1eb7t r\u0103ng v\u00e0 t\u1ea9y s\u1ea1ch c\u00e1c m\u1ea3ng b\u00e1m. C\u00e1c ch\u1ea5t x\u01a1 c\u0169ng gi\u00fap cho c\u01a1 th\u1ec3 \u0111i\u1ec1u h\u00f2a l\u01b0\u1ee3ng \u0111\u01b0\u1eddng, l\u00e0m cho b\u1ea1n no l\u00e2u h\u01a1n v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng m\u00f4 s\u1ee3i l\u00e0m k\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t gi\u00fap cho s\u1ef1 b\u00e0i ti\u1ebft \u1edf ru\u1ed9t d\u1ec5 d\u00e0ng h\u01a1n. Ch\u1ea5t x\u01a1 l\u00e0m gi\u1ea3m nguy c\u01a1 b\u1ecb ti\u1ec3u \u0111\u01b0\u1eddng, tim m\u1ea1ch v\u00e0 ung th\u01b0 ru\u1ed9t.<\/p>\n\n\n\n

. C\u00e1c lo\u1ea1i ng\u0169 c\u1ed1c:<\/strong> chi\u1ebfm \u00bc kh\u1ed1i l\u01b0\u1ee3ng th\u1ee9c \u0103n, trong \u0111\u00f3 n\u00ean c\u00f3 ph\u00e2n n\u1eeda kh\u1ed1i l\u01b0\u1ee3ng ng\u0169 c\u1ed1c l\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t th\u00f4 ch\u01b0a qua xay x\u00e1t nh\u01b0 g\u1ea1o n\u00e2u, g\u1ea1o l\u1ee9c, l\u00faa m\u1ea1ch (oatmeal). C\u00e1c l\u1ecdai h\u1ea1t th\u00f4 ch\u01b0a qua xay x\u00e1t c\u00f3 l\u1edbp c\u00e1m bao b\u1ecdc v\u00e0 m\u1ea7m c\u1ee7a h\u1ea1t do \u0111\u00f3 c\u00f3 ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1, sinh t\u1ed1, kho\u00e1ng ch\u1ea5t v\u00e0 \u00edt calories h\u01a1n c\u00e1c lo\u1ea1i h\u1ea1t \u0111\u00e3 qua tinh ch\u1ebf nh\u01b0 g\u1ea1o tr\u1eafng, b\u1ed9t m\u00ec. Ti\u00eau th\u1ee5 nhi\u1ec1u lo\u1ea1i ng\u0169 c\u1ed1c \u0111\u00e3 qua xay x\u00e1t c\u00f3 nguy c\u01a1 b\u1ecb b\u00e9o ph\u00ec, ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 s\u00e2u r\u0103ng.<\/p>\n\n\n\n

. C\u00e1c th\u1ee9c \u0103n t\u1eeb s\u1eefa<\/strong> nh\u01b0 s\u1eefa \u00edt b\u00e9o ho\u1eb7c kh\u00f4ng b\u00e9o, ph\u00f3 m\u00e1t, yaourt. C\u00e1c th\u1ee9c \u0103n t\u1eeb s\u1eefa c\u00f3 ch\u1ee9a nhi\u1ec1u ch\u1ea5t \u0111\u1ea1m v\u00e0 canxi r\u1ea5t c\u1ea7n cho s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a r\u0103ng.<\/p>\n\n\n\n

. Ch\u1ea5t \u0111\u1ea1m:<\/strong> Chi\u1ebfm \u00bc kh\u1ed1i l\u01b0\u1ee3ng c\u1ee7a kh\u1ea9u ph\u1ea7n; g\u1ed3m c\u00e1c lo\u1ea1i th\u1ecbt n\u1ea1c, th\u1ecbt g\u00e0 kh\u00f4ng c\u00f3 da v\u00e0 c\u00e1. C\u00e1c ngu\u1ed3n ch\u1ea5t \u0111\u1ea1m kh\u00e1c nh\u01b0 tr\u1ee9ng, \u0111\u1eadu n\u00e0nh v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t \u201cnut\u201d nh\u01b0 h\u1ea1t h\u1ea1t \u0111i\u1ec1u, h\u1ea1nh nh\u00e2n, pistachio… Ch\u1ea5t \u0111\u1ea1m l\u00e0 th\u00e0nh ph\u1ea7n ch\u00ednh trong m\u1ed7i t\u1ebf b\u00e0o c\u1ee7a c\u01a1 th\u1ec3. C\u01a1 th\u1ec3 c\u1ea7n ch\u1ea5t \u0111\u1ea1m \u0111\u1ec3 ph\u00e1t tri\u1ec3n v\u00e0 thay th\u1ebf c\u00e1c t\u1ebf b\u00e0o ch\u1ebft. C\u01a1 th\u1ec3 d\u00f9ng ch\u1ea5t \u0111\u1ea1m \u0111\u1ec3 t\u1ea1o ra c\u00e1c k\u00edch th\u00edch t\u1ed1, c\u00e1c enzyme v\u00e0 c\u00e1c ch\u1ea5t kh\u00e1c \u0111\u1ec3 v\u1eadn h\u00e0nh c\u00e1c b\u1ed9 ph\u1eadn v\u00e0 chuy\u1ec3n h\u00f3a c\u00e1c ch\u1ea5t. Ch\u1ea5t \u0111\u1ea1m gi\u1ed1ng nh\u01b0 nh\u1eefng vi\u00ean g\u1ea1ch x\u00e2y nh\u00e0 trong vi\u1ec7c t\u1ea1o x\u01b0\u01a1ng, r\u0103ng, c\u01a1 b\u1eafp, m\u00e1u, s\u1ee5n v\u00e0 da.<\/p>\n\n\n\n

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Kh\u1ea9u ph\u1ea7n n\u00ean g\u1ed3m ph\u00e2n n\u1eeda l\u00e0 rau (vegetables) v\u00e0 tr\u00e1i c\u00e2y (fruits), \u00bc l\u00e0 ch\u1ea5t \u0111\u1ea1m (protein) v\u00e0 \u00bc l\u00e0<\/em> ng\u0169 c\u1ed1c (grains). B\u1ea1n n\u00ean h\u1ea1n ch\u1ebf \u0103n c\u00e1c lo\u1ea1i m\u1ee1, \u0111\u01b0\u1eddng v\u00e0 mu\u1ed1i; n\u00ean u\u1ed1ng n\u01b0\u1edbc thay v\u00ec n\u01b0\u1edbc ng\u1ecdt; <\/em>n\u00ean d\u00f9ng lo\u1ea1i s\u1eefa \u00edt b\u00e9o; \u00edt nh\u1ea5t ph\u00e2n n\u1eeda l\u01b0\u1ee3ng ng\u0169 c\u1ed1c n\u00ean l\u00e0 lo\u1ea1i ch\u01b0a xay x\u00e1t; v\u00e0 n\u00ean \u0103n th\u1ecbt n\u1ea1c<\/em> kh\u00f4ng da, kh\u00f4ng c\u00f3 m\u1ee1<\/em> (Tr\u00edch t\u1eeb trang nh\u00e0 Myplate c\u1ee7a Trung t\u00e2m nghi\u00ean c\u1ee9u ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng, B\u1ed9 N\u00f4ng Nghi\u1ec7p Hoa K\u1ef3)<\/em><\/p>\n\n\n\n

Ngo\u00e0i v\u1ea5n \u0111\u1ec1 dinh d\u01b0\u1ee1ng, b\u1ea1n c\u1ea7n c\u00f3 cu\u1ed9c s\u1ed1ng v\u1eadn \u0111\u1ed9ng, m\u1ed7i ng\u00e0y b\u1ea1n c\u1ea7n d\u00e0nh ra \u00edt nh\u1ea5t 30 ph\u00fat \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c.<\/p>\n\n\n\n

TH\u1ee8C \u0102N C\u00d3 H\u1ea0I CHO R\u0102NG:<\/span><\/strong><\/h2>\n\n\n\n

. C\u00e1c lo\u1ea1i th\u1ee9c \u0103n c\u1ee9ng<\/mark><\/strong> nh\u01b0 n\u01b0\u1edbc \u0111\u00e1 c\u1ee5c, k\u1eb9o c\u1ee9ng c\u00f3 th\u1ec3 l\u00e0m n\u1ee9t hay v\u1ee1 r\u0103ng khi nhai. Nhi\u1ec7t \u0111\u1ed9 n\u00f3ng l\u1ea1nh \u0111\u1ed9t ng\u1ed9t khi u\u1ed1ng n\u01b0\u1edbc \u0111\u00e1 r\u1ed3i \u0103n th\u1ee9c \u0103n n\u00f3ng c\u00f3 th\u1ec3 l\u00e0m n\u1ee9t r\u1ea1n men r\u0103ng, c\u00e1c \u0111\u01b0\u1eddng n\u1ee9t ng\u00e0y c\u00e0ng ti\u1ebfn s\u00e2u v\u00e0 g\u00e2y ch\u1ebft t\u1ee7y r\u0103ng. Ngo\u00e0i ra ch\u1ea5t \u0111\u01b0\u1eddng trong k\u1eb9o c\u0169ng g\u00e2y nguy c\u01a1 s\u00e2u r\u0103ng.<\/p>\n\n\n\n

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. C\u00e1c th\u1ee9c \u0103n chua<\/mark><\/strong> nh\u01b0 xo\u00e0i chua, c\u00f3c, \u1ed5i, chanh, cam\u2026 khi ti\u1ebfp x\u00fac th\u01b0\u1eddng xuy\u00ean l\u00ean men r\u0103ng c\u00f3 th\u1ec3 g\u00e2y s\u1ef1 m\u1ea5t ch\u1ea5t v\u00f4i tr\u00ean men r\u0103ng v\u00e0 b\u1ecb x\u00f3i m\u00f2n men r\u0103ng, g\u00e2y \u00ea bu\u1ed1t v\u00e0 \u0111\u01b0a \u0111\u1ebfn s\u00e2u r\u0103ng. B\u1ea1n n\u00ean s\u00fac mi\u1ec7ng ngay b\u1eb1ng n\u01b0\u1edbc l\u1ea3 sau khi \u0103n chua v\u00e0 kh\u00f4ng n\u00ean ch\u1ea3i r\u0103ng ngay sau khi \u0103n chua v\u00ec d\u1ec5 l\u00e0m m\u00f2n men r\u0103ng.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n

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. Tr\u00e0, c\u00e0 ph\u00ea<\/mark><\/strong> u\u1ed1ng th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 \u0111\u1ec3 l\u1ea1i v\u1ebft \u0111en tr\u00ean r\u0103ng. Ch\u1ea5t \u0111\u01b0\u1eddng pha v\u1edbi c\u00e0 ph\u00ea c\u0169ng c\u00f3 nguy c\u01a1 g\u00e2y s\u00e2u r\u0103ng. Ch\u1ea5t caffein c\u00f3 th\u1ec3 g\u00e2y kh\u00f4 mi\u1ec7ng, t\u00ecnh tr\u1ea1ng kh\u00f4 mi\u1ec7ng d\u1ec5 \u0111\u01b0a \u0111\u1ebfn s\u00e2u r\u0103ng v\u00ec kh\u00f4ng c\u00f3 \u0111\u1ee7 n\u01b0\u1edbc mi\u1ebfng \u0111\u1ec3 r\u1eeda s\u1ea1ch r\u0103ng v\u00e0 c\u00e1c ch\u1ea5t ax\u00edt do vi khu\u1ea9n s\u00e2u r\u0103ng t\u1ea1o ra. B\u1ea1n n\u00ean u\u1ed1ng n\u01b0\u1edbc ngay sau khi u\u1ed1ng c\u00e0 ph\u00ea \u0111\u1ec3 r\u1eeda s\u1ea1ch r\u0103ng.<\/p>\n<\/div>\n<\/div>\n\n\n\n

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  • C\u00e1c lo\u1ea1i k\u1eb9o d\u1ebdo<\/mark><\/strong> nh\u01b0 chocolat, nougat, caramel v\u00e0 tr\u00e1i c\u00e2y kh\u00f4, d\u1ebdo c\u0169ng c\u00f3 nguy c\u01a1 g\u00e2y s\u00e2u r\u0103ng v\u00ec ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng v\u00e0 d\u1ec5 b\u00e1m d\u00ednh v\u00e0o k\u1ebd r\u0103ng. B\u1ea1n n\u00ean ch\u1ea3i r\u0103ng v\u00e0 d\u00f9ng ch\u1ec9 nha khoa l\u00e0m s\u1ea1ch r\u0103ng khi \u0103n th\u1ee9c \u0103n n\u00e0y. T\u1ed1t nh\u1ea5t l\u00e0 \u0103n k\u1eb9o trong th\u1eddi gian c\u1ee7a b\u1eefa \u0103n ch\u00ednh v\u00e0 sau \u0111\u00f3 ch\u1ea3i r\u0103ng.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n
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    • C\u00e1c lo\u1ea1i “chip”<\/strong><\/mark> l\u00e0m t\u1eeb c\u00e1c lo\u1ea1i b\u1ed9t, khi \u0103n th\u01b0\u1eddng \u0111\u1ecdng l\u1ea1i \u1edf k\u1ebd r\u0103ng v\u00e0 vi\u1ec1n n\u01b0\u1edbu d\u1ec5 g\u00e2y ra s\u00e2u r\u0103ng. B\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i ch\u0103m s\u00f3c r\u0103ng nh\u01b0 sau khi \u0103n c\u00e1c lo\u1ea1i k\u1eb9o d\u1ebdo.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n
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      • C\u00e1c \u0111\u1ed3 u\u1ed1ng c\u00f3 s\u00f4 \u0111a<\/strong><\/mark> s\u1ee7i b\u1ecdt nh\u01b0 coke, n\u01b0\u1edbc cam, x\u00e1 x\u1ecb v\u00e0 c\u00e1c lo\u1ea1i n\u01b0\u1edbc tr\u00e1i c\u00e2y c\u00f3 \u0111\u01b0\u1eddng… khi nh\u1ea5m nh\u00e1p th\u01b0\u1eddng xuy\u00ean c\u0169ng l\u00e0m t\u0103ng nguy c\u01a1 s\u00e2u r\u0103ng do s\u1ef1 ti\u1ebfp x\u00fac th\u01b0\u1eddng xuy\u00ean v\u1edbi ch\u1ea5t \u0111\u01b0\u1eddng; ngo\u00e0i ra s\u00f4 \u0111a l\u00e0 m\u1ed9t d\u1ea1ng ax\u00edt y\u1ebfu c\u00f3 th\u1ec5 l\u00e0m m\u00f2n men r\u0103ng. Ngo\u00e0i c\u00e1c h\u1eadu qu\u1ea3 tr\u00ean r\u0103ng, m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y u\u1ed1ng s\u00f4 \u0111a th\u01b0\u1eddng xuy\u00ean d\u1ec5 b\u1ecb nguy c\u01a1 b\u00e9o ph\u00ec, ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 b\u1ecbnh tim m\u1ea1ch.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n
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        • R\u01b0\u1ee3u<\/mark> c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng n\u01b0\u1edbc mi\u1ebfng ti\u1ebft ra v\u00e0 g\u00e2y kh\u00f4 mi\u1ec7ng: r\u01b0\u1ee3u c\u0169ng l\u00e0m cho ni\u00eam m\u1ea1c mi\u1ec7ng v\u00e0 \u0111\u01b0\u1eddng ti\u00eau h\u00f3a b\u1ecb k\u00edch th\u00edch v\u00e0 t\u1ed5n th\u01b0\u01a1ng.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n

          TH\u1ee8C U\u1ed0NG NG\u1eccT V\u00c0 S\u00c2U R\u0102NG:<\/span><\/strong><\/h2>\n\n\n\n

          V\u1edbi s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a k\u1ef9 ngh\u1ec7 th\u1ef1c ph\u1ea9m v\u00e0 ph\u01b0\u01a1ng ti\u1ec7n ti\u1ebfp th\u1ecb khi\u1ebfn cho s\u1ef1 s\u1eed d\u1ee5ng c\u00e1c th\u1ee9c u\u1ed1ng ng\u1ecdt ng\u00e0y c\u00e0ng tr\u1edf n\u00ean ph\u1ed5 bi\u1ebfn. Nhi\u1ec1u th\u1ee9c u\u1ed1ng \u0111\u01b0\u1ee3c qu\u1ea3ng c\u00e1o l\u00e0 \u201cth\u1ee9c u\u1ed1ng t\u1ef1 nhi\u00ean, kh\u00f4ng c\u00f3 h\u00f3a ch\u1ea5t\u201d ho\u1eb7c \u201cl\u00e0nh m\u1ea1nh\u201d. Tuy nhi\u00ean kh\u00f4ng ph\u1ea3i th\u1ee9c u\u1ed1ng n\u00e0o c\u0169ng t\u1ed1t cho s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng. Trong mi\u1ec7ng c\u1ee7a ch\u00fang ta lu\u00f4n lu\u00f4n c\u00f3 s\u1ef1 hi\u1ec7n di\u1ec7n c\u1ee7a nh\u1eefng vi khu\u1ea9n sinh s\u00e2u r\u0103ng, c\u00e1c vi khu\u1ea9n n\u00e0y bi\u1ebfn d\u01b0\u1ee1ng ch\u1ea5t \u0111\u01b0\u1eddng \u0111\u1ecdng l\u1ea1i trong mi\u1ec7ng \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho n\u00f3 nh\u01b0ng \u0111\u1ed3ng th\u1eddi c\u0169ng t\u1ea1o ra c\u00e1c lo\u1ea1i ax\u00edt c\u00f3 h\u1ea1i cho r\u0103ng.<\/p>\n\n\n\n

          Theo \u0111\u1ec1 ngh\u1ecb c\u1ee7a B\u00f4 N\u00f4ng Nghi\u1ec7p Hoa K\u1ef3 (US Department of Agriculture) l\u01b0\u1ee3ng \u0111\u01b0\u1eddng \u0103n v\u00e0o kh\u00f4ng n\u00ean v\u01b0\u1ee3t qu\u00e1 10% s\u1ed1 calorie m\u00e0 b\u1ea1n \u0103n m\u1ed7i ng\u00e0y; t\u00ednh trung b\u00ecnh \u1edf ng\u01b0\u1eddi l\u1edbn, kh\u00f4ng n\u00ean \u0103n nhi\u1ec1u qu\u00e1 40 \u2013 60gram \u0111\u01b0\u1eddng\/ ng\u00e0y. M\u1ed9t lon soda c\u00f3 ch\u1ee9a 40 grams \u0111\u01b0\u1eddng, m\u1ed9t ly r\u01b0\u1ee3u t\u00e1o (apple cider) c\u00f3 ch\u1ee9a 31 grams \u0111\u01b0\u1eddng.<\/p>\n\n\n\n

          C\u00e1c th\u1ee9c u\u1ed1ng c\u00f3 ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng nh\u01b0 soda, c\u00e1c th\u1ee9c u\u1ed1ng cung c\u1ea5p \u201cn\u0103ng l\u01b0\u1ee3ng\u201d (energy drinks), sinh t\u1ed1, c\u00e1c lo\u1ea1i n\u01b0\u1edbc tr\u00e1i c\u00e2y\u2026C\u00e1c lo\u1ea1i th\u1ee9c u\u1ed1ng kh\u00f4ng c\u00f3 \u0111\u01b0\u1eddng nh\u01b0 n\u01b0\u1edbc l\u1ecdc, n\u01b0\u1edbc su\u1ed1i, n\u01b0\u1edbc tr\u00e0, s\u1eefa.<\/p>\n\n\n\n

          N\u01b0\u1edbc cung c\u1ea5p trong h\u1ec7 th\u1ed1ng n\u01b0\u1edbc m\u00e1y c\u1ee7a nhi\u1ec1u th\u00e0nh ph\u1ed1 c\u00f3 ch\u1ee9a ch\u1ea5t fluo \u0111\u1ec3 ng\u0103n ng\u1eeba s\u00e2u r\u0103ng, do \u0111\u00f3 u\u1ed1ng n\u01b0\u1edbc l\u1ea5y tr\u1ef1c ti\u1ebfp t\u1eeb v\u00f2i n\u01b0\u1edbc ho\u1eb7c sau khi n\u1ea5u s\u00f4i \u0111\u1ec3 ngu\u1ed9i c\u00f3 l\u1ee3i cho r\u0103ng c\u1ee7a b\u1ea1n. Tuy nhi\u00ean, b\u1ea1n c\u1ea7n bi\u1ebft r\u1eb1ng n\u01b0\u1edbc \u0111\u00e3 qua h\u1ec7 th\u1ed1ng l\u1ecdc \u201cth\u1ea9m th\u1ea5u ng\u01b0\u1ee3c\u201d (reversed osmosis) ho\u1eb7c n\u01b0\u1edbc c\u1ea5t kh\u00f4ng c\u00f3 ch\u1ee9a ch\u1ea5t fluo c\u00f3 l\u1ee3i n\u00e0y.<\/p>\n\n\n\n

          N\u1ebfu b\u1ea1n c\u1ea7n ho\u1eb7c c\u00f3 th\u00f3i quen u\u1ed1ng c\u00e1c th\u1ee9c u\u1ed1ng ng\u1ecdt v\u00e0 kh\u00f4ng thay \u0111\u1ed5i th\u00f3i quen \u0111\u00f3 \u0111\u01b0\u1ee3c th\u00ec c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p \u0111\u1ec3 l\u00e0m gi\u1ea3m ch\u1ea5t \u0111\u01b0\u1eddng \u0111\u1ecdng l\u1ea1i tr\u00ean r\u0103ng:<\/p>\n\n\n\n

          • B\u1ea1n n\u00ean u\u1ed1ng m\u1ed9t l\u1ea7n, kh\u00f4ng n\u00ean nh\u1ea5m nh\u00e1p k\u00e9o d\u00e0i v\u00e0 sau \u0111\u00f3 n\u00ean u\u1ed1ng n\u01b0\u1edbc hay s\u00fac mi\u1ec7ng b\u1eb1ng n\u01b0\u1edbc l\u1ea3.<\/li><\/ul>\n\n\n\n
            • U\u1ed1ng c\u00e1c th\u1ee9c u\u1ed1ng ng\u1ecdt trong b\u1eeda \u0103n v\u00e0 sau \u0111\u00f3 ch\u1ea3i r\u0103ng.<\/li><\/ul>\n\n\n\n

              C\u00c1C TH\u00d3I QUEN V\u1ec0 DINH D\u01af\u1ee0NG C\u00d3 L\u1ee2I V\u00c0 H\u1ea0I CHO CH\u00c1U B\u00c9:<\/span><\/strong><\/h2>\n\n\n\n

              Ph\u1ea7n l\u1edbn c\u00e1c ch\u00e1u b\u00e9 th\u00edch \u0103n ng\u1ecdt, c\u00f3 th\u1ec3 do b\u1ea9m sinh ho\u1eb7c do th\u00f3i quen trong gia \u0111\u00ecnh. Tuy nhi\u00ean c\u00f3 nhi\u1ec1u b\u00e9 \u0111\u01b0\u1ee3c cha m\u1eb9 t\u1eadp t\u1eeb nh\u1ecf, kh\u00f4ng c\u00f3 th\u00f3i quen n\u00e0y. \u0110i\u1ec1u n\u00e0y ch\u1ee9ng t\u1ecf s\u1ef1 gi\u00e1o d\u1ee5c v\u1ec1 dinh d\u01b0\u1ee1ng cho con em c\u1ee7a b\u1ea1n n\u00ean kh\u1edfi s\u1ef1 t\u1eeb r\u1ea5t s\u1edbm. C\u00f3 m\u1ed9t s\u1ed1 \u0111\u1ec1 ngh\u1ecb v\u1ec1 dinh d\u01b0\u1ee1ng cho ch\u00e1u b\u00e9 nh\u01b0 sau:<\/p>\n\n\n\n

              L\u01b0\u1ee3ng \u0111\u01b0\u1eddng ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y:<\/mark><\/strong> Theo T\u1ed5 ch\u1ee9c Y T\u1ebf Th\u1ebf Gi\u1edbi (World Health Organization) m\u1ed7i ng\u00e0y m\u1ed9t ng\u01b0\u1eddi l\u1edbn kh\u00f4ng n\u00ean \u0103n nhi\u1ec1u h\u01a1n 6 mu\u1ed5ng c\u00e0 ph\u00ea \u0111\u01b0\u1eddng (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 24 grams \u0111\u01b0\u1eddng) v\u00e0 tr\u1ebb em kh\u00f4ng n\u00ean v\u01b0\u1ee3t qu\u00e1 3 mu\u1ed5ng (12 grams \u0111\u01b0\u1eddng)<\/p>\n\n\n\n

              C\u00e1c th\u1ee9c u\u1ed1ng:<\/mark><\/strong> C\u00e1c th\u1ee9c u\u1ed1ng ng\u1ecdt c\u00f3 ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng \u0111\u01b0\u1eddng r\u1ea5t cao, m\u1ed9t b\u1ecbch n\u01b0\u1edbc tr\u00e1i c\u00e2y (fruit punch) c\u00f3 ch\u1ee9a 14 grams \u0111\u01b0\u1eddng, m\u1ed9t lon soda c\u00f3 ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng h\u01a1n l\u01b0\u1ee3ng \u0111\u01b0\u1eddng \u0111\u1ec1 ngh\u1ecb cho 3 ng\u00e0y.<\/p>\n\n\n\n

              Theo c\u00e1c h\u01b0\u1edbng d\u1eabn v\u1ec1 nhi khoa, m\u1ed7i ng\u00e0y tr\u1ebb em t\u1eeb 1-6 tu\u1ed5i kh\u00f4ng n\u00ean u\u1ed1ng nhi\u1ec1u h\u01a1n m\u1ed9t b\u1ecbch n\u01b0\u1edbc tr\u00e1i c\u00e2y (177ml) v\u00e0 tr\u1ebb em t\u1eeb 7-18 tu\u1ed5i kh\u00f4ng n\u00ean u\u1ed1ng nhi\u1ec1u h\u01a1n 2 b\u1ecbch.<\/p>\n\n\n\n

              Kh\u00f4ng n\u00ean cho ch\u00e1u b\u00e9 ng\u1eadm b\u00ecnh n\u01b0\u1edbc tr\u00e1i c\u00e2y hay n\u01b0\u1edbc ng\u1ecdt k\u00e9o d\u00e0i. N\u00ean t\u1eadp cho b\u00e9 u\u1ed1ng b\u1eb1ng ly thay v\u00ec b\u1eb1ng b\u00ecnh c\u00f3 n\u00fam. Ch\u1ec9 n\u00ean cho ch\u00e1u u\u1ed1ng n\u01b0\u1edbc tr\u00e1i c\u00e2y trong b\u1eeda \u0103n. T\u1ed1t h\u01a1n l\u00e0 n\u00ean cho ch\u00e1u b\u00e9 u\u1ed1ng s\u1eefa v\u00e0 n\u01b0\u1edbc thay v\u00ec n\u01b0\u1edbc tr\u00e1i c\u00e2y.<\/p>\n\n\n\n

              Kh\u00f4ng n\u00ean cho b\u00e9 u\u1ed1ng soda v\u00ec c\u00e1c nguy c\u01a1 v\u1ec1 r\u0103ng mi\u1ec7ng v\u00e0 s\u1ee9c kh\u1ecfe to\u00e0n th\u00e2n nh\u01b0 \u0111\u00e3 n\u00f3i \u1edf tr\u00ean. Trong m\u1ed9t nghi\u00ean c\u1ee9u \u1edf tr\u1ebb em t\u1eeb 14-19 tu\u1ed5i \u1edf c\u00e1c em c\u00f3 th\u00f3i quen u\u1ed1ng soda, c\u00f3 31.7% b\u1ecb \u0103n m\u00f2n men r\u0103ng do ax\u00edt carbonic c\u00f3 ch\u1ee9a trong soda.<\/p>\n\n\n\n

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              \"\"<\/figure>\n<\/div>\n\n\n\n
              \n

              <\/p>\n\n\n\n

              L\u01b0\u1ee3ng \u0111\u01b0\u1eddng cao trong m\u1ed9t lon s\u00f4 \u0111a. Carbonated water (hay ax\u00edt carbonic) l\u00e0 m\u1ed9t ax\u00edt y\u1ebfu khi ph\u1ed1i h\u1ee3p v\u1edb \u0111\u01b0\u1eddng s\u1ebd g\u00e2y ra nguy c\u01a1 s\u00e2u<\/em> r\u0103ng cao. <\/em><\/p>\n<\/div>\n<\/div>\n\n\n\n

              C\u00e1c m\u00f3n \u0103n v\u1eb7t<\/strong>:<\/mark> C\u00e1c th\u1ee9c \u0103n v\u1eb7t ng\u1ecdt v\u00e0 d\u00ednh nh\u01b0 fruit loop, c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y kh\u00f4, chocolat, c\u00f3 nhi\u1ec1u nguy c\u01a1 h\u01a1n c\u1ea3 c\u00e1c lo\u1ea1i k\u1eb9o c\u1ee9ng v\u00ec ngo\u00e0i ch\u1ea5t \u0111\u01b0\u1eddng, lo\u1ea1i th\u1ee9c \u0103n n\u00e0y d\u1ec5 d\u00ednh v\u00e0o k\u1ebd r\u0103ng v\u00e0 g\u00e2y nguy c\u01a1 s\u00e2u r\u0103ng cao.<\/p>\n\n\n\n

              C\u00e1c th\u1ee9c \u0103n c\u00f3 ch\u1ea5t b\u1ed9t nh\u01b0 b\u00e1nh ng\u1ecdt (cookie, cracker\u2026), c\u00e1c lo\u1ea1i chips (khoai t\u00e2y, b\u1eafp\u2026) c\u00f3 ch\u1ee9a nhi\u1ec1u tinh b\u1ed9t. \u1edf m\u00f4i tr\u01b0\u1eddng mi\u1ec7ng tinh b\u1ed9t \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a th\u00e0nh ch\u1ea5t \u0111\u01b0\u1eddng v\u00e0 c\u0169ng g\u00e2y nguy c\u01a1 s\u00e2u r\u0103ng nh\u01b0 c\u00e1c th\u1ee9c \u0103n ng\u1ecdt. Ngo\u00e0i ra, c\u00e1c lo\u1ea1i th\u1ee9c \u0103n v\u1eb7t n\u00e0y c\u0169ng r\u1ea5t d\u1ec5 b\u1ecb d\u00ednh v\u00e0o k\u1ebd r\u0103ng. V\u1ec1 s\u1ee9c kh\u1ecfe to\u00e0n th\u00e2n, s\u1ef1 ti\u00eau th\u1ee5 nhi\u1ec1u tinh b\u1ed9t l\u00e0m t\u0103ng nguy c\u01a1 b\u00e9o ph\u00ec, cao m\u1ee1 trong m\u00e1u v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n\n\n\n

              N\u00ean cho b\u00e9 \u0103n c\u00e1c lo\u1ea1i rau, tr\u00e1i c\u00e2y c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1 nh\u01b0 c\u00e0 r\u1ed1t, celery, t\u00e1o, m\u1eadn, d\u00e2u t\u00e2y, kiwi\u2026 v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t (nuts) v\u00ec c\u00e1c lo\u1ea1i th\u1ee9c \u0103n v\u1eb7t n\u00e0y ch\u1ee9a \u00edt \u0111\u01b0\u1eddng v\u00e0 c\u00f3 nhi\u1ec1u ch\u1ea5t x\u01a1 l\u00e0m s\u1ea1ch r\u0103ng. Khi \u0103n rau v\u00e0 tr\u00e1i c\u00e2y v\u00ec ph\u1ea3i nhai l\u00e2u h\u01a1n n\u00ean n\u01b0\u1edbc b\u1ecdt \u0111\u01b0\u1ee3c ti\u1ebft ra nhi\u1ec1u h\u01a1n do \u0111\u00f3 r\u0103ng \u0111\u01b0\u1ee3c n\u01b0\u1edbc mi\u1ebfng r\u1eeda s\u1ea1ch v\u00e0 \u00edt c\u00f3 nguy c\u01a1 b\u1ecb s\u00e2u r\u0103ng h\u01a1n l\u00e0 \u0103n b\u00e1nh k\u1eb9o.<\/p>\n\n\n\n

              Gi\u00e1o d\u1ee5c th\u00f3i quen t\u1ed1t t\u1eeb nh\u1ecf:<\/mark><\/strong> N\u1ebfu b\u1ea1n mu\u1ed1n cho con em m\u00ecnh c\u00f3 b\u1ed9 r\u0103ng t\u1ed1t b\u1ea1n c\u0169ng n\u00ean t\u1eadp cho b\u1ea3n th\u00e2n m\u00ecnh th\u00f3i quen t\u1ed1t v\u1ec1 \u0103n u\u1ed1ng. T\u1eadp qu\u00e1n \u0103n u\u1ed1ng \u1edf tr\u1ebb em ph\u1ea7n l\u1edbn do cha m\u1eb9 truy\u1ec1n l\u1ea1i. T\u1eadp cho b\u00e9 c\u00f3 th\u00f3i quen v\u1ec7 sinh r\u0103ng mi\u1ec7ng t\u1ed1t v\u00e0 nh\u1ea5t l\u00e0 \u0111\u1eebng mua v\u00e0 t\u00edch tr\u1eef trong nh\u00e0 c\u00e1c th\u1ee9c \u0103n<\/span> <\/span>d\u1ec5 g\u00e2y s\u00e2u r\u0103ng.<\/span><\/strong><\/p>\n\n\n\n

              DINH D\u01af\u1ee0NG CHO T\u1eeaNG L\u1ee8A TU\u1ed2I:<\/span><\/strong><\/h2>\n\n\n\n

              C\u00e1c \u0111\u1ec1 ngh\u1ecb t\u1ed5ng qu\u00e1t v\u1ec1 dinh d\u01b0\u00f5ng \u0111\u00e3 \u0111\u01b0\u1ee3c tr\u00ecnh b\u00e0y \u1edf tr\u00ean. Kh\u1ea9u ph\u1ea7n \u0111\u01b0\u1ee3c \u0111\u1ec1 ngh\u1ecb trong trang m\u1ea1ng Myplate \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng cho m\u1ecdi l\u1ee9a tu\u1ed5i. Tuy nhi\u00ean, m\u1ed7i l\u1ee9a tu\u1ed5i c\u00f3 nh\u1eefng nhu c\u1ea7u dinh d\u01b0\u1ee1ng \u0111\u00f4i ch\u00fat kh\u00e1c nhau.<\/p>\n\n\n\n

              Dinh d\u01b0\u1ee1ng cho tr\u1ebb em:<\/span><\/strong> C\u00e1c b\u00e9 \u1edf tu\u1ed5i \u0111ang ph\u00e1t tri\u1ec3n v\u00e0 c\u1ea7n nh\u1eefng th\u1ee9c \u0103n ch\u1ee9a nhi\u1ec1u canxi, ph\u1ed1t pho, sinh t\u1ed1 v\u00e0 ch\u1ea5t \u0111\u1ea1m \u0111\u1ec3 ph\u00e1t tri\u1ec3n b\u1ed9 x\u01b0\u01a1ng, r\u0103ng v\u00e0 c\u01a1 b\u1eafp. C\u00e1c th\u1ee9c \u0103n cung c\u1ea5p nhi\u1ec1u canxi, mu\u1ed1i kho\u00e1ng v\u00e0 sinh t\u1ed1 g\u1ed3m c\u00f3 s\u1eefa, cua t\u00f4m, rau v\u00e0 tr\u00e1i c\u00e2y. Ch\u1ea5t \u0111\u1ea1m c\u00f3 nhi\u1ec1u trong s\u1eefa, ph\u00f3 m\u00e1t, c\u00e1c lo\u1ea1i th\u1ecbt n\u1ea1c, tr\u1ee9ng, c\u00e1 v\u00e0 c\u00e1c lo\u1ea1i \u0111\u1eadu (\u0111\u1eadu n\u00e0nh-soybean, \u0111\u1eadu h\u00f2a lan- pea\u2026)<\/p>\n\n\n\n

              C\u00e1c th\u1ee9c \u0103n c\u00f3 nhi\u1ec1u \u0111\u01b0\u1eddng nh\u01b0 b\u00e1nh, k\u1eb9o, n\u01b0\u1edbc ng\u1ecdt l\u00e0m t\u0103ng l\u01b0\u1ee3ng calories h\u1ea5p thu v\u00e0 g\u00e2y ra nguy c\u01a1 b\u00e9o ph\u00ec v\u00e0 g\u00e2y s\u00e2u r\u0103ng. C\u00e1c th\u1ee9c \u0103n nhanh (fast food) v\u00e0 b\u00e1nh ng\u1ecdt ch\u1ee9a nhi\u1ec1u ch\u1ea5t m\u1ee1 b\u1ea3o ho\u00e0 (saturated fat, transfat), nh\u1eefng lo\u1ea1i m\u1ee1 n\u00e0y kh\u00f4ng t\u1ed1t cho tim m\u1ea1ch v\u00ec l\u00e0m t\u0103ng l\u01b0\u1ee3ng cholesterol \u201cx\u1ea5u\u201d (low density cholesterol) trong m\u00e1u.<\/p>\n\n\n\n

              D<\/span>inh d\u01b0<\/span>\u1ee1ng cho tu\u1ed5i thi\u1ebfu ni\u00ean:<\/span><\/strong> Th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng \u1edf l\u1ee9a tu\u1ed5i n\u00e0y c\u0169ng ch\u00fa tr\u1ecdng \u0111\u1ebfn s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a c\u01a1 th\u1ec3 t\u01b0\u01a1ng t\u1ef1 nh\u01b0 dinh d\u01b0\u1ee1ng cho tr\u1ebb em. C\u1ea7n ch\u00fa tr\u1ecdng \u0111\u1ebfn s\u1ef1 gi\u1ea3m nh\u1eefng th\u1ee9c \u0103n, th\u1ee9c u\u1ed1ng ng\u1ecdt. \u0110\u1ed3ng th\u1eddi gi\u1ea3m s\u1ef1 ti\u00eau th\u1ee5 c\u00e1c ch\u1ea5t b\u00e9o th\u01b0\u1eddng c\u00f3 trong th\u1ecbt m\u1ee1, th\u1ee9c \u0103n nhanh (fast food); c\u00e1c em n\u00ean u\u1ed1ng s\u1eefa \u00edt b\u00e9o ho\u1eb7c kh\u00f4ng b\u00e9o (low fat or fat-free milk).<\/p>\n\n\n\n

              C\u00e1c em c\u1ea7n ch\u00fa tr\u1ecdng tr\u00e1nh c\u00e1c th\u00f3i quen \u0103n u\u1ed1ng kh\u00f4ng t\u1ed1t cho r\u0103ng mi\u1ec7ng nh\u01b0 u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc tr\u00e1i c\u00e2y (smoothies), soda, \u0103n v\u1eb7t th\u01b0\u1eddng xuy\u00ean, nhai k\u1eb9o cao su c\u00f3 ch\u1ee9a \u0111\u01b0\u1eddng. N\u1ebfu c\u00e1c em th\u00edch \u0103n, u\u1ed1ng c\u00e1c th\u1ee9c \u0103n n\u00e0y th\u00ec n\u00ean d\u00f9ng trong b\u1eeda \u0103n ch\u00ednh v\u00e0 sau \u0111\u00f3 \u0111\u00e1nh r\u0103ng; \u0111i\u1ec3m ch\u00ednh y\u1ebfu l\u00e0 tr\u00e1nh s\u1ef1 ti\u1ebfp x\u00fac c\u1ee7a ch\u1ea5t carbohydrate (ch\u1ea5t \u0111\u01b0\u1eddng v\u00e0 tinh b\u1ed9t) l\u00ean r\u0103ng trong m\u1ed9t th\u1eddi gian k\u00e9o d\u00e0i \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 s\u00e2u r\u0103ng.<\/p>\n\n\n\n

              Nh\u1eefng th\u1ee9c \u0103n v\u1eb7t \u00edt h\u1ea1i r\u0103ng nh\u01b0 rau c\u1ea3i (c\u00e0r\u1ed1t, celery, b\u00f4ng c\u1ea3i xanh – broccoli), tr\u00e1i c\u00e2y c\u00f3 nhi\u1ec1u x\u01a1 nh\u01b0 t\u00e1o, d\u00e2u t\u00e2y, m\u1eadn, d\u01b0a l\u01b0\u1edbi (cantaloupe) n\u00ean \u0111\u01b0\u1ee3c d\u00f9ng thay th\u1ebf cho c\u00e1c lo\u1ea1i chip (khoai t\u00e2y chi\u00ean) chocolate, nut bar, fruit loop\u2026<\/p>\n\n\n\n

              \n
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              \"\"
              Th\u1ee9c \u0103n v\u1eb7t c\u00f3 h\u1ea1i cho r\u0103ng.<\/figcaption><\/figure>\n<\/div>\n\n\n\n
              \n
              \"\"
              Th\u1ee9c \u0103n v\u1eb7t \u00edt h\u1ea1i cho r\u0103ng.<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n

              N\u1ebfu c\u00e1c em c\u00f3 mang ni\u1ec1ng r\u0103ng (ch\u1ec9nh nha) th\u00ec vi\u1ec7c gi\u1eef v\u1ec7 sinh r\u0103ng mi\u1ec7ng c\u00e0ng ch\u1eb7t ch\u1ebd h\u01a1n, tr\u00e1nh nh\u1eefng th\u1ee9c \u0103n c\u1ee9ng nh\u01b0 c\u00e1c h\u1ea1t c\u1ee9ng (nuts), k\u1eb9o c\u1ee9ng, nhai \u0111\u00e1 c\u1ee5c, b\u1eafp rang \u0111\u1ec3 kh\u00f4ng l\u00e0m l\u1ec7ch l\u1ea1c c\u00e1c b\u1ed9 ph\u1eadn ch\u1ec9nh nha. C\u00e1c em c\u0169ng n\u00ean tr\u00e1nh c\u00e1c th\u1ee9c \u0103n ng\u1ecdt v\u00e0 d\u1ebdo nh\u01b0 k\u1eb9o cao su, chocolates, nho kh\u00f4\u2026v\u00ec d\u1ec5 d\u00ednh v\u00e0o r\u0103ng v\u00e0 c\u00e1c b\u1ed9 ph\u1eadn ch\u1ec9nh nha.<\/p>\n\n\n\n

              Dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi mang thai:<\/span><\/strong> S\u1ef1 dinh d\u01b0\u1ee1ng cho b\u00e0 m\u1eb9 mang thai ch\u00fa tr\u1ecdng \u0111\u1ebfn c\u00e1c th\u1ee9c \u0103n gi\u00e0u sinh t\u1ed1, ch\u1ea5t \u0111\u1ea1m, c\u00e1c ch\u1ea5t kho\u00e1ng can xi v\u00e0 ph\u1ed1t pho c\u1ea7n thi\u1ebft cho vi\u1ec7c th\u00e0nh l\u1eadp b\u1ed9 x\u01b0\u01a1ng v\u00e0 c\u00e1c m\u1ea7m r\u0103ng c\u1ee7a b\u00e0o thai. C\u00e1c r\u0103ng s\u1eefa \u0111\u01b0\u1ee3c th\u00e0nh l\u1eadp t\u1eeb khi b\u00e0o thai c\u00f2n trong b\u1ee5ng m\u1eb9 t\u1eeb th\u00e1ng th\u1ee9 ba tr\u1edf \u0111i. Can xi v\u00e0 ph\u1ed1t pho c\u00f3 nhi\u1ec1u trong th\u1ecbt, c\u00e1, s\u1eefa, tr\u1ee9ng, \u0111\u1eadu\u2026 Ngo\u00e0i ra, m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y ax\u00edt folic m\u00e0 b\u00e0 m\u1eb9 \u0103n hay u\u1ed1ng v\u00e0o c\u0169ng gi\u00fap ph\u00f2ng ng\u1eeba c\u00e1c d\u1ecb t\u1eadt c\u1ee7a h\u1ec7 th\u1ed1ng th\u1ea7n kinh c\u1ee7a thai nhi; ax\u00edt folic hay sinh t\u1ed1 B9 c\u00f3 nhi\u1ec1u trong rau c\u1ea3i xanh nh\u01b0 rau bina (spinach), m\u0103ng t\u00e2y, b\u00f4ng c\u1ea3i xanh (broccoli) v\u00e0 c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y nh\u01b0 \u0111u \u0111\u1ee7, c\u00e0 chua, d\u00e2u t\u00e2y, d\u01b0a l\u01b0\u1edbi (cantaloupe). C\u00e1c chuy\u00ean vi\u00ean dinh d\u01b0\u1ee1ng \u0111\u1ec1 ngh\u1ecb c\u00e1c b\u00e0 m\u1eb9 n\u00ean u\u1ed1ng m\u1ed7i ng\u00e0y 600 microgram ax\u00edt folic trong su\u1ed1t thai k\u1ef3.<\/p>\n\n\n\n

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              \"\"<\/figure>\n<\/div>\n\n\n\n
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              <\/p>\n\n\n\n

              <\/p>\n\n\n\n

              <\/p>\n\n\n\n

              C\u00e1c lo\u1ea1i rau c\u00f3 ch\u1ee9a nhi\u1ec1u sinh t\u1ed1 B9.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n

              B\u00e0 m\u1eb9 mang thai c\u00f3 khuynh h\u01b0\u1edbng \u0103n v\u1eb7t nhi\u1ec1u h\u01a1n do \u0111\u00f3 nguy c\u01a1 s\u00e2u r\u0103ng c\u00e0ng cao. \u0110\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng s\u00e2u r\u0103ng, c\u00e1c b\u00e0 m\u1eb9 n\u00ean ch\u1ecdn c\u00e1c th\u1ee9c \u0103n v\u1eb7t \u00edt \u0111\u01b0\u1eddng v\u00e0 \u00edt ch\u1ea5t b\u1ed9t nh\u01b0 rau, tr\u00e1i c\u00e2y t\u01b0\u01a1i, yaourt kh\u00f4ng \u0111\u01b0\u1eddng, ph\u00f3 m\u00e1t.<\/p>\n\n\n\n

              C\u00e1c b\u00e0 m\u1eb9 t\u01b0\u01a1ng lai n\u00ean u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc v\u00e0 s\u1eefa thay v\u00ec u\u1ed1ng n\u01b0\u1edbc ng\u1ecdt v\u00e0 n\u01b0\u1edbc tr\u00e1i c\u00e2y c\u00f3 nhi\u1ec1u \u0111\u01b0\u1eddng. N\u01b0\u1edbc c\u00f3 ch\u1ee9a fluo s\u1ebd l\u00e0m cho b\u1ed9 r\u0103ng t\u01b0\u01a1ng lai c\u1ee7a b\u00e9 r\u1eafn ch\u1eafc h\u01a1n.<\/p>\n\n\n\n

              Dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi \u1edf tu\u1ed5i trung ni\u00ean:<\/span><\/strong> \u1ede tu\u1ed5i trung ni\u00ean, c\u01a1 th\u1ec3 c\u00f3 nhi\u1ec1u thay \u0111\u1ed5i v\u1ec1 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe nh\u01b0:<\/p>\n\n\n\n

              . d\u1ec5 b\u1ecb c\u1ea3m c\u00fam<\/strong> do s\u1ee9c \u0111\u1ec1 kh\u00e1ng gi\u1ea3m,<\/p>\n\n\n\n

              . d\u1ec5 b\u1ecb b\u00e9o ph\u00ec<\/strong> do \u00edt v\u1eadn \u0111\u1ed9ng, s\u1ef1 ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng gi\u1ea3m \u0111i v\u00e0 s\u1ef1 thay \u0111\u1ed5i trong th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng,<\/p>\n\n\n\n

              . c\u00e1c c\u01a1 b\u1eafp b\u1ecb teo<\/strong> \u0111i \u00edt nhi\u1ec1u, lo\u00e3ng x\u01b0\u01a1ng<\/strong> v\u00e0 d\u1ec5 g\u00e3y<\/strong> x\u01b0\u01a1ng<\/strong> khi ng\u00e3 t\u00e9,<\/p>\n\n\n\n

              . d\u1ec5 b\u1ecb c\u00e1c r\u1ed1i lo\u1ea1n v\u1ec1 th\u1ea7n kinh nh\u01b0 m\u1ea5t ng\u1ee7, tr\u1ea7m c\u1ea3m\u2026<\/p>\n\n\n\n

              . c\u00e1c nguy c\u01a1 v\u1ec1 b\u1ecbnh tim m\u1ea1ch, ti\u1ec3u \u0111\u01b0\u1eddng v\u00e0 ung th\u01b0<\/strong> c\u0169ng cao h\u01a1n ng\u01b0\u1eddi tr\u1ebb.<\/p>\n\n\n\n

              C\u00e1c \u0111\u1ec1 ngh\u1ecb v\u1ec1 dinh d\u01b0\u1ee1ng bao g\u1ed3m c\u00e1c y\u1ebfu t\u1ed1 sau: – Duy tr\u00ec m\u1ed9t kh\u1ea9u ph\u1ea7n c\u00e2n b\u1eb1ng theo h\u01b0\u1edbng d\u1ea9n c\u1ee7a MyPlate nh\u01b0 \u0111\u00e3 n\u00f3i \u1edf tr\u00ean. Ch\u00fa tr\u1ecdng c\u00e1c th\u1ee9c \u0103n rau v\u00e0 tr\u00e1i c\u00e2y, c\u00e1c th\u1ee9c \u0103n c\u00f3 nhi\u1ec1u canxi nh\u01b0 s\u1eefa, yaourt. M\u1eb7c d\u00f9 kh\u00f4ng c\u1ea7n nhi\u1ec1u calories nh\u01b0 ng\u01b0\u1eddi tr\u1ebb nh\u01b0ng kh\u1ea9u ph\u1ea7n c\u1ee7a ng\u01b0\u1eddi trung ni\u00ean c\u0169ng c\u1ea7n nhi\u1ec1u ch\u1ea5t \u0111\u1ea1m v\u00e0 kho\u00e1ng ch\u1ea5t nh\u01b0 th\u1ecbt, c\u00e1, \u0111\u1eadu…<\/p>\n\n\n\n

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              \"\"<\/figure>\n<\/div>\n\n\n\n
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              N\u00ean tr\u00e1nh \u0103n c\u00e1c th\u1ee9c \u0103n ch\u1ebf bi\u1ebfn b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p c\u00f4ng nghi\u1ec7p (processed foods) nh\u01b0 th\u1ecbt ngu\u1ed9i, s\u00fac x\u00edch, m\u00ec \u0103n li\u1ec1n, khoai t\u00e2y chi\u00ean, b\u00e1nh k\u1eb9o, chocolate\u2026c\u00f3 ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng, m\u1ee1 v\u00e0 mu\u1ed1i, \u00edt sinh t\u1ed1 v\u00e0 c\u00e1c ch\u1ea5t x\u01a1; \u0103n nhi\u1ec1u lo\u1ea1i th\u1ee9c \u0103n n\u00e0y d\u1ec5 c\u00f3 nguy c\u01a1 b\u00e9o ph\u00ec, t\u0103ng l\u01b0\u1ee3ng m\u1ee1 trong m\u00e1u, cao huy\u1ebft \u00e1p v\u00e0 b\u1ecbnh tim m\u1ea1ch.                                                                                      <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n

               – H\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 gia \u0111\u00ecnh trong vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c thu\u1ed1c sinh t\u1ed1 v\u00e0 c\u00e1c ch\u1ea5t b\u1ed5 sung (vitamin supplement)<\/p>\n\n\n\n

              – Duy tr\u00ec th\u00f3i quen v\u1eadn \u0111\u1ed9ng, t\u1eadp th\u1ec3 d\u1ee5c nh\u1eb9 ho\u1eb7c \u0111i b\u1ed9, th\u1ec3 d\u1ee5c d\u01b0\u1ee1ng sinh\u2026<\/p>\n\n\n\n

              – Cai thu\u1ed1c l\u00e1 v\u00e0 r\u01b0\u1ee3u, kh\u00f4ng u\u1ed1ng nhi\u1ec1u h\u01a1n 2 ly m\u1ed7i ng\u00e0y.<\/p>\n\n\n\n

              Dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi cao ni\u00ean:<\/span> <\/strong>Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i c\u00f3 nhi\u1ec1u nguy c\u01a1 b\u1ecb thi\u1ebfu dinh d\u01b0\u1ee1ng do nhi\u1ec1u nguy\u00ean do:                                                                                                                                 <\/p>\n\n\n\n

              • m\u1ea5t r\u0103ng n\u00ean hi\u1ec7u qu\u1ea3 nhai v\u00e0 h\u1ea5p thu k\u00e9m                                                                                     <\/li>
              • s\u1ef1 suy gi\u1ea3m tr\u00ed nh\u1edb hay suy gi\u1ea3m tri gi\u00e1c n\u00ean th\u01b0\u1eddng qu\u00ean \u0103n                                                    <\/li>
              • s\u1ef1 suy s\u1ee5p tinh th\u1ea7n, tr\u1ea7m c\u1ea3m ho\u1eb7c thi\u1ebfu th\u1ed1n v\u1ec1 t\u00e0i ch\u00e1nh                                                     <\/li>
              • th\u01b0\u1eddng xuy\u00ean nghi\u1ec7n r\u01b0\u1ee3u v\u00e0 kh\u00f4ng th\u1ea5y \u0111\u00f3i                                                                                                  <\/li>
              • kh\u00f4ng t\u1ef1 m\u00ecnh n\u1ea5u \u0103n \u0111\u01b0\u1ee3c n\u00ean l\u01b0\u1eddi bi\u1ebfng \u0103n.<\/li><\/ul>\n\n\n\n

                S\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng c\u1ee7a qu\u00fd v\u1ecb cao ni\u00ean c\u0169ng th\u01b0\u1eddng b\u1ecb xao l\u00e3ng. C\u00f3 kho\u1ea3ng 25% ng\u01b0\u1eddi tr\u00ean 65 tu\u1ed5i m\u1ea5t h\u1ebft r\u0103ng, trong s\u1ed1 \u0111\u00f3 c\u00f3 nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng c\u00f3 \u0111i\u1ec1u ki\u1ec7n \u0111i\u1ec1u tr\u1ecb r\u0103ng gi\u1ea3. C\u00e1c b\u1ecbnh \u1edf v\u00f9ng r\u0103ng mi\u1ec7ng c\u0169ng l\u00e0m cho s\u1ef1 \u0103n u\u1ed1ng kh\u00f3 kh\u0103n h\u01a1n nh\u01b0 s\u00e2u r\u0103ng, b\u1ecbnh vi\u00eam nha chu, kh\u00f4 mi\u1ec7ng, ung th\u01b0 h\u00e0m m\u1eb7t\u2026Ngo\u00e0i ra nhi\u1ec1u v\u1ecb cao ni\u00ean kh\u00f4ng c\u00f3 \u0111i\u1ec1u ki\u1ec7n \u0111i ch\u1eefa r\u0103ng v\u00ec s\u1ef1 \u0111i l\u1ea1i kh\u00f3 kh\u0103n, kh\u00f4ng c\u00f3 b\u1ea3o hi\u1ec3m s\u1ee9c kh\u1ecfe ho\u1eb7c kh\u00f4ng c\u00f3 ti\u1ec1n chi ph\u00ed cho vi\u1ec7c \u0111i\u1ec1u tr\u1ecb r\u0103ng.  <\/p>\n\n\n\n

                S\u1ef1 suy dinh d\u01b0\u1ee1ng \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i th\u01b0\u1eddng kh\u00f4ng \u0111\u01b0\u1ee3c ng\u01b0\u1eddi nh\u00e0 ph\u00e1t hi\u1ec7n ra v\u00e0 c\u00f3 th\u1ec3 \u0111\u01b0a \u0111\u1ebfn nh\u1eefng h\u1eadu qu\u1ea3 nh\u01b0 suy gi\u1ea3m mi\u1ec5n nhi\u1ec3m, c\u00e1c c\u01a1 v\u00e0 x\u01b0\u01a1ng b\u1ecb suy y\u1ebfu. C\u00f3 m\u1ed9t \u0111i\u1ec1u ngh\u1ecbch l\u00fd l\u00e0 ng\u01b0\u1eddi l\u1edbn tu\u1ed5i th\u01b0\u1eddng kh\u00f4ng th\u00edch \u0103n rau v\u00e0 tr\u00e1i c\u00e2y v\u00ec m\u1ea5t r\u0103ng, kh\u00f4ng nhai nghi\u1ec1n m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. \u0110i\u1ec1u n\u00e0y khi\u1ebfn cho qu\u00fd v\u1ecb cao ni\u00ean th\u01b0\u1eddng c\u00f3 khuynh h\u01b0\u1edbng th\u00edch \u0103n c\u00e1c b\u00e1nh m\u1ec1m v\u00e0 c\u00e1c \u0111\u1ed3 \u0103n b\u1eb1ng ch\u1ea5t b\u1ed9t\u2026 \u0110\u1ec3 \u0111\u1ea1t s\u1ef1 dinh d\u01b0\u1ee1ng t\u1ed1t, qu\u00fd v\u1ecb cao ni\u00ean c\u1ea7n c\u00f3 s\u1ef1 quy\u1ebft t\u00e2m thay \u0111\u1ed5i trong th\u00f3i quen \u0103n u\u1ed1ng nh\u01b0 gi\u1ea3m \u0103n m\u1eb7n, gi\u1ea3m \u0103n ng\u1ecdt v\u00e0 c\u00e1c ch\u1ea5t b\u00e9o, \u0103n nhi\u1ec1u rau v\u00e0 tr\u00e1i c\u00e2y; h\u1ea1n ch\u1ebf c\u00e1c th\u1ee9c \u0103n \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p c\u00f4ng nghi\u1ec7p<\/strong> v\u00e0 c\u00e1c lo\u1ea1i n\u01b0\u1edbc ng\u1ecdt \u0111\u1ec3 gi\u1ea3m nguy c\u01a1 b\u00e9o ph\u00ec, b\u1ec7nh tim m\u1ea1ch v\u00e0 s\u00e2u r\u0103ng.<\/p>\n\n\n\n

                \n
                \n
                \"\"<\/figure>\n<\/div>\n\n\n\n
                \n

                <\/p>\n\n\n\n

                Qu\u00fd v\u1ecb cao ni\u00ean th\u01b0\u1eddng c\u00f3 khuynh h\u01b0\u1edbng th\u00edch \u0103n c\u00e1c lo\u1ea1i b\u00e1nh m\u1ec1m v\u00e0 c\u00e1c \u0111\u1ed3 \u0103n b\u1eb1ng ch\u1ea5t b\u1ed9t do \u0111\u00f3 nguy c\u01a1 s\u00e2u r\u0103ng l\u1ea1i c\u00e0ng cao h\u01a1n.<\/p>\n<\/div>\n<\/div>\n\n\n\n

                S\u1ef1 h\u1ea1n ch\u1ebf u\u1ed1ng r\u01b0\u1ee3u c\u0169ng gi\u00fap gi\u1ea3m nguy c\u01a1 ung th\u01b0 mi\u1ec7ng, ung th\u01b0 d\u1ea1 d\u00e0y v\u00e0 b\u1ecbnh s\u01a1 gan.                                                                                                         <\/p>\n\n\n\n

                Ng\u01b0\u1eddi nh\u00e0 ho\u1eb7c ng\u01b0\u1eddi ch\u0103m s\u00f3c cho qu\u00fd v\u1ecb cao ni\u00ean c\u0169ng c\u1ea7n hi\u1ec3u bi\u1ebft c\u00e1c nguy\u00ean t\u1eafc dinh d\u01b0\u1ee1ng th\u00edch h\u1ee3p cho l\u1ee9a tu\u1ed5i n\u00e0y.<\/p>\n\n\n\n

                M\u1ed9t k\u1ebft lu\u1eadn t\u1ed5ng qu\u00e1t v\u1ec1 dinh d\u01b0\u1ee1ng v\u00e0 s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng m\u00e0 m\u1ecdi l\u1ee9a tu\u1ed5i c\u1ea7n \u00e1p d\u1ee5ng l\u00e0:<\/p>\n\n\n\n

                • Gi\u1ea3m b\u1edbt l\u01b0\u1ee3ng th\u1ee9c \u0103n c\u00f3 ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u1ed9t v\u00e0 \u0111\u01b0\u1eddng.<\/li>
                • T\u0103ng lo\u1ea1i th\u1ee9c \u0103n c\u00f3 nhi\u1ec1u sinh t\u1ed1 v\u00e0 ch\u1ea5t x\u01a1 nh\u01b0 tr\u00e1i c\u00e2y, rau c\u1ea3i.<\/li>
                • H\u1ea1n ch\u1ebf s\u1ed1 l\u1ea7n \u0103n v\u1eb7t v\u00e0 u\u1ed1ng v\u1eb7t trong ng\u00e0y.<\/li><\/ul>\n\n\n\n

                  <\/p>","protected":false},"excerpt":{"rendered":"

                  R\u0103ng v\u00e0 mi\u1ec7ng l\u00e0 b\u1ed9 ph\u1eadn ch\u1ee7 y\u1ebfu \u0111\u1ec3 nhai nghi\u1ec1n th\u1ee9c \u0103n v\u00e0 chuy\u1ec3n th\u1ee9c \u0103n xu\u1ed1ng c\u00e1c d\u00e2y chuy\u1ec1n k\u1ebf ti\u1ebfp c\u1ee7a h\u1ec7 ti\u00eau ho\u00e1. Nh\u1eefng th\u1ee9c \u0103n m\u00e0 b\u1ea1n \u0103n v\u00e0o kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe to\u00e0n th\u00e2n m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn r\u0103ng v\u00e0 n\u01b0\u1edbu. N\u1ebfu dinh d\u01b0\u1ee1ng k\u00e9m,…<\/p>","protected":false},"author":2,"featured_media":1750,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[32,36],"tags":[],"class_list":["post-1720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dental-a-to-z","category-suc-khoe-rang-mieng"],"_links":{"self":[{"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/posts\/1720","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/comments?post=1720"}],"version-history":[{"count":9,"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/posts\/1720\/revisions"}],"predecessor-version":[{"id":1760,"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/posts\/1720\/revisions\/1760"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/media\/1750"}],"wp:attachment":[{"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/media?parent=1720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/categories?post=1720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nhasicuaban.org\/vi\/wp-json\/wp\/v2\/tags?post=1720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}