{"id":98,"date":"2026-10-03T08:50:26","date_gmt":"2026-10-03T08:50:26","guid":{"rendered":"https:\/\/tieuphu.com\/annien\/giam-muoi-trong-bua-an-ma-van-ngon-nhung-cach-don-gian\/"},"modified":"2026-10-03T09:18:11","modified_gmt":"2026-10-03T09:18:11","slug":"giam-muoi-trong-bua-an-ma-van-ngon-nhung-cach-don-gian","status":"publish","type":"post","link":"https:\/\/tieuphu.com\/annien\/giam-muoi-trong-bua-an-ma-van-ngon-nhung-cach-don-gian\/","title":{"rendered":"Gi\u1ea3m mu\u1ed1i trong b\u1eefa \u0103n m\u00e0 v\u1eabn ngon: nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n"},"content":{"rendered":"<p>\u201c\u0102n nh\u1ea1t\u201d th\u01b0\u1eddng khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 ngay \u0111\u1ebfn nh\u1eefng m\u00f3n \u0103n nh\u1ea1t nh\u1ebdo, kh\u00f3 \u0103n. Nh\u01b0ng gi\u1ea3m mu\u1ed1i th\u1ef1c t\u1ebf kh\u00f4ng ph\u1ea3i l\u00e0 lo\u1ea1i b\u1ecf v\u1ecb ngon; m\u1ee5c ti\u00eau l\u00e0 <strong>gi\u1ea3m l\u01b0\u1ee3ng natri d\u01b0 th\u1eeba trong kh\u1ea9u ph\u1ea7n v\u00e0 x\u00e2y d\u1ef1ng l\u1ea1i c\u00e1ch t\u1ea1o v\u1ecb<\/strong>.<\/p>\n<p>WHO khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi l\u1edbn ti\u00eau th\u1ee5 d\u01b0\u1edbi 2.000 mg natri m\u1ed7i ng\u00e0y, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng d\u01b0\u1edbi 5 g mu\u1ed1i\/ng\u00e0y. Natri cao c\u00f3 li\u00ean quan \u0111\u1ebfn t\u0103ng huy\u1ebft \u00e1p v\u00e0 nguy c\u01a1 b\u1ec7nh tim m\u1ea1ch.<\/p>\n<h2>V\u00ec sao tu\u1ed5i 50+ n\u00ean quan t\u00e2m \u0111\u1ebfn l\u01b0\u1ee3ng mu\u1ed1i?<\/h2>\n<p>Huy\u1ebft \u00e1p c\u00f3 xu h\u01b0\u1edbng tr\u1edf th\u00e0nh v\u1ea5n \u0111\u1ec1 quan tr\u1ecdng h\u01a1n khi tu\u1ed5i t\u0103ng. WHO x\u00e1c \u0111\u1ecbnh ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u mu\u1ed1i l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 nguy c\u01a1 c\u00f3 th\u1ec3 thay \u0111\u1ed5i c\u1ee7a t\u0103ng huy\u1ebft \u00e1p.<\/p>\n<p>Kh\u00f4ng ph\u1ea3i ai \u0103n m\u1eb7n c\u0169ng l\u1eadp t\u1ee9c c\u00f3 tri\u1ec7u ch\u1ee9ng. Ch\u00ednh v\u00ec v\u1eady, vi\u1ec7c gi\u1ea3m mu\u1ed1i th\u01b0\u1eddng l\u00e0 m\u1ed9t bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba v\u00e0 x\u00e2y d\u1ef1ng th\u00f3i quen l\u00e2u d\u00e0i h\u01a1n l\u00e0 ch\u1edd \u0111\u1ebfn khi c\u00f3 b\u1ec7nh m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n<h2>Mu\u1ed1i kh\u00f4ng ch\u1ec9 n\u1eb1m trong l\u1ecd mu\u1ed1i<\/h2>\n<p>M\u1ed9t l\u1ed7i th\u01b0\u1eddng g\u1eb7p l\u00e0 ch\u1ec9 t\u00ednh l\u01b0\u1ee3ng mu\u1ed1i cho v\u00e0o l\u00fac n\u1ea5u. Natri c\u00f2n c\u00f3 th\u1ec3 \u0111\u1ebfn t\u1eeb n\u01b0\u1edbc t\u01b0\u01a1ng, n\u01b0\u1edbc m\u1eafm, \u0111\u1ed3 h\u1ed9p, th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n, \u0111\u1ed3 \u0103n nhanh, c\u00e1c lo\u1ea1i n\u01b0\u1edbc d\u00f9ng c\u00f4 \u0111\u1eb7c v\u00e0 m\u00f3n \u0103n \u0111\u00f3ng g\u00f3i. WHO c\u0169ng l\u01b0u \u00fd nhi\u1ec1u qu\u1ed1c gia nh\u1eadn ph\u1ea7n l\u1edbn natri t\u1eeb th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn ho\u1eb7c gia v\u1ecb \u0111\u01b0\u1ee3c d\u00f9ng th\u01b0\u1eddng xuy\u00ean.<\/p>\n<p>V\u00ec v\u1eady, mu\u1ed1n gi\u1ea3m mu\u1ed1i hi\u1ec7u qu\u1ea3, c\u1ea7n nh\u00ecn c\u1ea3 <strong>t\u1ed5ng kh\u1ea9u ph\u1ea7n<\/strong>, kh\u00f4ng ch\u1ec9 chi\u1ebfc l\u1ecd mu\u1ed1i tr\u00ean b\u00e0n \u0103n.<\/p>\n<h2>7 c\u00e1ch gi\u1ea3m mu\u1ed1i m\u00e0 m\u00f3n \u0103n v\u1eabn ngon<\/h2>\n<h3>1. Gi\u1ea3m t\u1eeb t\u1eeb<\/h3>\n<p>N\u1ebfu gia \u0111\u00ecnh \u0111\u00e3 quen \u0103n m\u1eb7n, gi\u1ea3m \u0111\u1ed9t ng\u1ed9t d\u1ec5 t\u1ea1o c\u1ea3m gi\u00e1c \u201cm\u1ea5t v\u1ecb\u201d. C\u00f3 th\u1ec3 gi\u1ea3m t\u1eebng b\u01b0\u1edbc \u0111\u1ec3 v\u1ecb gi\u00e1c th\u00edch nghi.<\/p>\n<h3>2. D\u00f9ng rau th\u01a1m v\u00e0 gia v\u1ecb t\u1ef1 nhi\u00ean<\/h3>\n<p>G\u1eebng, s\u1ea3, h\u00e0nh, t\u1ecfi, ti\u00eau, rau m\u00f9i, h\u00fang, chanh ho\u1eb7c c\u00e1c lo\u1ea1i gia v\u1ecb ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 t\u1ea1o nhi\u1ec1u t\u1ea7ng h\u01b0\u01a1ng v\u1ecb m\u00e0 kh\u00f4ng c\u1ea7n t\u0103ng mu\u1ed1i t\u01b0\u01a1ng \u1ee9ng.<\/p>\n<p>\u0110i\u1ec1u n\u00e0y c\u0169ng t\u1ea1o m\u1ed9t \u0111i\u1ec3m g\u1eb7p th\u00fa v\u1ecb v\u1edbi b\u1ebfp Vi\u1ec7t v\u00e0 t\u01b0 duy d\u01b0\u1ee1ng sinh: <strong>d\u00f9ng nguy\u00ean li\u1ec7u \u0111\u1ec3 t\u1ea1o h\u01b0\u01a1ng \u2013 v\u1ecb thay v\u00ec ch\u1ec9 d\u1ef1a v\u00e0o mu\u1ed1i<\/strong>. Tuy nhi\u00ean, kh\u00f4ng n\u00ean g\u00e1n cho t\u1eebng gia v\u1ecb m\u1ed9t c\u00f4ng d\u1ee5ng ch\u1eefa b\u1ec7nh n\u1ebfu kh\u00f4ng c\u00f3 b\u1eb1ng ch\u1ee9ng.<\/p>\n<h3>3. T\u1eadn d\u1ee5ng v\u1ecb chua<\/h3>\n<p>M\u1ed9t ch\u00fat v\u1ecb chua t\u1eeb chanh, gi\u1ea5m ho\u1eb7c th\u1ef1c ph\u1ea9m l\u00ean men ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 l\u00e0m m\u00f3n \u0103n \u201cs\u00e1ng v\u1ecb\u201d h\u01a1n. Khi v\u1ecb gi\u00e1c nh\u1eadn \u0111\u01b0\u1ee3c nhi\u1ec1u t\u00edn hi\u1ec7u kh\u00e1c nhau, m\u00f3n \u0103n c\u00f3 th\u1ec3 v\u1eabn h\u1ea5p d\u1eabn d\u00f9 l\u01b0\u1ee3ng mu\u1ed1i th\u1ea5p h\u01a1n.<\/p>\n<h3>4. N\u1ea5u b\u1eb1ng nguy\u00ean li\u1ec7u t\u01b0\u01a1i<\/h3>\n<p>Rau, c\u00e1, th\u1ecbt, \u0111\u1eadu v\u00e0 ng\u0169 c\u1ed1c nguy\u00ean d\u1ea1ng cho ph\u00e9p ng\u01b0\u1eddi n\u1ea5u ch\u1ee7 \u0111\u1ed9ng l\u01b0\u1ee3ng gia v\u1ecb. \u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t nguy\u00ean t\u1eafc ph\u00f9 h\u1ee3p v\u1edbi khuy\u1ebfn ngh\u1ecb dinh d\u01b0\u1ee1ng hi\u1ec7n \u0111\u1ea1i: \u01b0u ti\u00ean \u0111a d\u1ea1ng th\u1ef1c ph\u1ea9m v\u00e0 h\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m c\u00f3 nhi\u1ec1u natri, \u0111\u01b0\u1eddng b\u1ed5 sung v\u00e0 ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a.<\/p>\n<h3>5. \u0110\u1eebng m\u1eb7c \u0111\u1ecbnh n\u01b0\u1edbc ch\u1ea5m ph\u1ea3i th\u1eadt \u0111\u1eadm<\/h3>\n<p>N\u01b0\u1edbc ch\u1ea5m l\u00e0 ph\u1ea7n d\u1ec5 l\u00e0m l\u01b0\u1ee3ng natri t\u0103ng nhanh. C\u00f3 th\u1ec3 pha lo\u00e3ng h\u01a1n, d\u00f9ng l\u01b0\u1ee3ng nh\u1ecf nh\u01b0ng t\u1ea1o v\u1ecb b\u1eb1ng chanh, t\u1ecfi, \u1edbt ho\u1eb7c rau th\u01a1m. Kh\u00f4ng c\u1ea7n lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n n\u01b0\u1edbc m\u1eafm hay n\u01b0\u1edbc t\u01b0\u01a1ng; \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 <strong>l\u01b0\u1ee3ng s\u1eed d\u1ee5ng v\u00e0 t\u1ed5ng natri trong c\u1ea3 ng\u00e0y<\/strong>.<\/p>\n<h3>6. \u0110\u1ecdc nh\u00e3n th\u1ef1c ph\u1ea9m<\/h3>\n<p>V\u1edbi th\u1ef1c ph\u1ea9m \u0111\u00f3ng g\u00f3i, h\u00e3y xem b\u1ea3ng dinh d\u01b0\u1ee1ng v\u00e0 th\u00e0nh ph\u1ea7n. NIA khuy\u1ebfn kh\u00edch ng\u01b0\u1eddi l\u1edbn tu\u1ed5i \u0111\u1ecdc nh\u00e3n \u0111\u1ec3 hi\u1ec3u l\u01b0\u1ee3ng natri v\u00e0 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng trong s\u1ea3n ph\u1ea9m.<\/p>\n<h3>7. T\u1ea1o th\u00f3i quen \u201cn\u00eam cu\u1ed1i\u201d<\/h3>\n<p>M\u1ed9t s\u1ed1 gia \u0111\u00ecnh c\u00f3 th\u1ec3 th\u1eed n\u00eam nh\u1eb9 trong qu\u00e1 tr\u00ecnh n\u1ea5u v\u00e0 \u0111i\u1ec1u ch\u1ec9nh r\u1ea5t \u00edt \u1edf cu\u1ed1i. C\u00e1ch n\u00e0y gi\u00fap ng\u01b0\u1eddi \u0103n c\u1ea3m nh\u1eadn r\u00f5 h\u01a1n v\u1ecb c\u1ee7a m\u00f3n m\u00e0 kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i t\u0103ng l\u01b0\u1ee3ng mu\u1ed1i cho c\u1ea3 n\u1ed3i.<\/p>\n<h2>Gi\u1ea3m mu\u1ed1i c\u00f3 ph\u1ea3i l\u00e0 \u0103n \u201cv\u00f4 v\u1ecb\u201d?<\/h2>\n<p>Kh\u00f4ng. V\u1ecb ngon l\u00e0 t\u1ed5ng h\u00f2a c\u1ee7a m\u00f9i, v\u1ecb, nhi\u1ec7t \u0111\u1ed9, \u0111\u1ed9 gi\u00f2n \u2013 m\u1ec1m v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng nguy\u00ean li\u1ec7u. Khi gi\u1ea3m mu\u1ed1i, h\u00e3y \u0111\u1ea7u t\u01b0 v\u00e0o nh\u1eefng y\u1ebfu t\u1ed1 c\u00f2n l\u1ea1i.<\/p>\n<p>M\u1ed9t b\u00e1t canh rau c\u1ee7 c\u00f3 th\u1ec3 th\u01a1m nh\u1edd h\u00e0nh, g\u1eebng; c\u00e1 h\u1ea5p c\u00f3 th\u1ec3 n\u1ed5i v\u1ecb nh\u1edd g\u1eebng, s\u1ea3 v\u00e0 chanh; rau lu\u1ed9c c\u00f3 th\u1ec3 \u0103n c\u00f9ng l\u01b0\u1ee3ng n\u01b0\u1edbc ch\u1ea5m nh\u1ecf nh\u01b0ng \u0111\u1eadm h\u01b0\u01a1ng.<\/p>\n<p>\u0110\u00e2y c\u0169ng l\u00e0 n\u01a1i truy\u1ec1n th\u1ed1ng b\u1ebfp Vi\u1ec7t, d\u01b0\u1ee1ng sinh v\u00e0 dinh d\u01b0\u1ee1ng hi\u1ec7n \u0111\u1ea1i c\u00f3 th\u1ec3 g\u1eb7p nhau: <strong>\u0103n thanh h\u01a1n nh\u01b0ng kh\u00f4ng c\u1ea7n \u0103n kham kh\u1ed5<\/strong>.<\/p>\n<h2>Ng\u01b0\u1eddi \u0111ang t\u0103ng huy\u1ebft \u00e1p c\u1ea7n l\u01b0u \u00fd g\u00ec?<\/h2>\n<p>Gi\u1ea3m mu\u1ed1i c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh, nh\u01b0ng kh\u00f4ng thay th\u1ebf thu\u1ed1c \u0111i\u1ec1u tr\u1ecb khi b\u00e1c s\u0129 \u0111\u00e3 ch\u1ec9 \u0111\u1ecbnh. WHO cho bi\u1ebft m\u1ed9t s\u1ed1 ng\u01b0\u1eddi t\u0103ng huy\u1ebft \u00e1p v\u1eabn c\u1ea7n d\u00f9ng thu\u1ed1c v\u00e0 m\u1ee5c ti\u00eau huy\u1ebft \u00e1p ph\u1ee5 thu\u1ed9c t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee5 th\u1ec3.<\/p>\n<p>N\u1ebfu \u0111ang d\u00f9ng thu\u1ed1c huy\u1ebft \u00e1p, kh\u00f4ng t\u1ef1 \u00fd gi\u1ea3m ho\u1eb7c ng\u1eebng thu\u1ed1c ch\u1ec9 v\u00ec \u0111\u00e3 \u0103n nh\u1ea1t h\u01a1n.<\/p>\n<h2>K\u1ebft lu\u1eadn<\/h2>\n<p>Gi\u1ea3m mu\u1ed1i hi\u1ec7u qu\u1ea3 kh\u00f4ng b\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c \u201cb\u1ecf l\u1ecd mu\u1ed1i\u201d, m\u00e0 b\u1eb1ng vi\u1ec7c nh\u00ecn l\u1ea1i c\u1ea3 c\u00e1ch mua, n\u1ea5u, n\u00eam v\u00e0 ch\u1ea5m. L\u00e0m t\u1eebng b\u01b0\u1edbc, d\u00f9ng nhi\u1ec1u nguy\u00ean li\u1ec7u t\u1ea1o h\u01b0\u01a1ng v\u1ecb v\u00e0 \u0111\u1ecdc nh\u00e3n th\u1ef1c ph\u1ea9m s\u1ebd gi\u00fap b\u1eefa c\u01a1m nh\u1eb9 mu\u1ed1i h\u01a1n m\u00e0 v\u1eabn ngon.<\/p>\n<p>An Ni\u00ean h\u01b0\u1edbng t\u1edbi m\u1ed9t ki\u1ec3u d\u01b0\u1ee1ng sinh th\u1ef1c t\u1ebf: <strong>\u0103n v\u1eeba \u0111\u1ee7, \u0103n \u0111a d\u1ea1ng, \u0103n thanh h\u01a1n v\u00e0 duy tr\u00ec \u0111\u01b0\u1ee3c l\u00e2u d\u00e0i<\/strong>.<\/p>\n<h2>\u0110\u1ecdc th\u00eam<\/h2>\n<ul>\n<li><a href=\"\/annien\/tang-huyet-ap-o-nguoi-lon-tuoi-hieu-benh-va-theo-doi\/\">T\u0103ng huy\u1ebft \u00e1p \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i: hi\u1ec3u b\u1ec7nh v\u00e0 theo d\u00f5i \u0111\u00fang c\u00e1ch<\/a><\/li>\n<li><a href=\"\/annien\/thuc-duong-la-gi-hieu-dung-truoc-khi-ap-dung\/\">Th\u1ef1c d\u01b0\u1ee1ng l\u00e0 g\u00ec? Hi\u1ec3u \u0111\u00fang tr\u01b0\u1edbc khi \u00e1p d\u1ee5ng<\/a><\/li>\n<\/ul>\n<h2>Ngu\u1ed3n tham kh\u1ea3o ch\u00ednh<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/sodium-reduction\" target=\"_blank\" rel=\"noopener\">WHO \u2013 Sodium reduction<\/a><\/li>\n<li><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_blank\" rel=\"noopener\">WHO \u2013 Healthy diet<\/a><\/li>\n<li><a href=\"https:\/\/www.nia.nih.gov\/health\/healthy-eating-nutrition-and-diet\/healthy-meal-planning-tips-older-adults\" target=\"_blank\" rel=\"noopener\">NIA \u2013 Healthy Meal Planning<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u201c\u0102n nh\u1ea1t\u201d th\u01b0\u1eddng khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 ngay \u0111\u1ebfn nh\u1eefng m\u00f3n \u0103n nh\u1ea1t nh\u1ebdo, kh\u00f3 \u0103n. Nh\u01b0ng gi\u1ea3m mu\u1ed1i th\u1ef1c t\u1ebf kh\u00f4ng ph\u1ea3i l\u00e0 lo\u1ea1i b\u1ecf v\u1ecb ngon; m\u1ee5c ti\u00eau l\u00e0 gi\u1ea3m l\u01b0\u1ee3ng natri d\u01b0 th\u1eeba trong kh\u1ea9u ph\u1ea7n v\u00e0 x\u00e2y d\u1ef1ng l\u1ea1i c\u00e1ch t\u1ea1o v\u1ecb. WHO khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi l\u1edbn ti\u00eau th\u1ee5 d\u01b0\u1edbi 2.000 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":128,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[175,171],"tags":[],"class_list":["post-98","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinh-duong","category-suc-khoe"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":8}},"_links":{"self":[{"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/posts\/98","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/comments?post=98"}],"version-history":[{"count":3,"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/posts\/98\/revisions"}],"predecessor-version":[{"id":138,"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/posts\/98\/revisions\/138"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/media\/128"}],"wp:attachment":[{"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/media?parent=98"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/categories?post=98"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tieuphu.com\/annien\/wp-json\/wp\/v2\/tags?post=98"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}