Dinh Duong Ngan Ngua Benh Tat - Tam Dieu - Tam Linh

8/3/2019 Dinh Duong Ngan Ngua Benh Tat - Tam Dieu - Tam Linh

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DINH DNGNGN NGA BNH TT

Bin Son: Tm Diu v Tm LinhSa Cha Bn In: Lin Hng

In Ln Th Nht Ti Hoa K 3500 Cun Thng 6 Nm 2001---o0o---Ngun

http://thuvienhoasen.orgChuyn sang ebook 8-8-2009

Ngi thc hin : Nam Thin [email protected] Audio Ti Website http://www.phatphaponline.org

Mc LcCHNG 1 - THC PHM RAU U NN TNG CA SC KHE

CHNG 2 - TI SAO N THT NG VTC NGUY C B BNH?CHUNG 3 - TI SAO N RAU UC TH PHNG NGA C BNH TT?CHNG 4 - CHA TR BNH TIU NGBNG THC PHM RAU UCHNG 5 - CHUYN SANG CH DINH DNG BNG THC PHM RAUUCHNG 6 - THC PHM CHNH TRONG CH DINH DNG BNG THCPHM RAU UCHNG 7 - THC PHM KHNG TT

CHO SC KHE CN LOI BCHNG 8 - THC PHM BIN CHCHNG 9 - NHNG VN C BIT CN QUAN TMCHNG 10 - CC CHT GIA VCHNG 11 - MT S THC PHM C DC TNHNGN NGA BNH TTCHNG 12 - LUYN TP TH DCCHNG 13 - GII THIU CNG THC MN NCHNG 14 - THC N SNGCHNG 15 - THC N TRACHNG 16 - THC N TICHNG 17 - NHNG MN N C BIT BA MIN VIT NAMCHNG 18 - GII P CU HI

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http://phatphaponline.org/kinh/Audio/Sach%20Noi/Quoc%20Te/An%20Chay%20Mot%20Triet%20Ly%20Song%20-%20Avadhutika%20Anandamitra%20Acarya%20-%20Bs%20Lien%20Huong%20Dich/http://phatphaponline.org/kinh/Audio/Sach%20Noi/Quoc%20Te/An%20Chay%20Mot%20Triet%20Ly%20Song%20-%20Avadhutika%20Anandamitra%20Acarya%20-%20Bs%20Lien%20Huong%20Dich/


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CHNG 1 - THC PHM RAU U NN TNG CA SCKHE

Hai cn bnh gy cht ngi nhiu nht ti Hoa K l bnh tim mch vbnh ung th. Bnh tim mch bao gm nghn mch vnh tim (coronaryartery disease), nhi mu c tim (heart attack), tai bin mch mu no (nhimu no) (stroke), suy tim (congestive heart failure), v nghn mch muchn. Bnh ung th bao gm ung th v, ung th i trng v trc trng, ungth d dy, ung th tuyn tin lit v cc bnh ung th khc.

C hai loi bnh trn, theo cc nghin cu khoa hc cho bit, u c lin hmt thit vi thc phm nhiu cht m tht v nhiu cht bo, bao gm ccht bo bo ha, cht bo khng bo ha, cht cholesterol m chng ta nhng ngy.

c bit khi chng ta ra i, ton b h thng mch mu ca chng ta schs, mu lun lu d dng v tri tim bm mu lm vic bnh thng. Dn dtheo thi gian mch mu chng ta nh dn li do cht cholesterol xu LDLtch t xung quanh b thnh mch mu, v do tri tim phi bm mnhhn, gy p xut mu gia tng, y gi l p huyt cao (high blood pressure)v l yu t nguy him chnh trong cc yu t nguy him dn n bnh timmch.

Lng cholesterol trong mu c cung cp bi hai ngun: (1) thc phm

do chng ta n t bn ngoi, v (2) do s ch to ca gan qua s kch thchcht bo bo ha.

Nu chng ta n nhiu thc phm cha nhiu cholesterol nh m, tht, nitng ca th vt (gan, lng, tim, ct), tm, cua, b, sa, trng th s d b caocholesterol.

V gan ca chng ta ch to ra cht cholesterol qua s kch thch cht bo bo ha. Do , du tho mc hay cht m ng vt cng lm tngcholesterol.

Nu gan ca chng ta to ra nhiu cholesterol mc d chng ta n t thcphm cha cht cholesterol hay t du, m th lng cholesterol trong mucng s tng cao.


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Gan to ra nhiu hay t cholesterol s ty thuc vo yu t di truyn(genetics). Nhng yu t khc nh t tp th dc v mp cng c th lm giatng lng cholesterol trong mu.

Tht ra cholesterol l mt cht cn thit cho c th. Tuy nhin khi lngcholesterol ln cao, n s tr thnh nguy him. Chng lm cc mch munh hp li, cui cng lm tc nghn cc mch mu ny. Qu trnh nydin tin m thm, chm chp qua nhiu nm thng. Ty theo ni b tcnghn m triu chng thay i khc nhau.

Khi mch mu tim b nght ngi bnh thng cm thy tc ngc pha bntri. Km theo cn au l cm gic kh th, ra m hi. y l du hiu botrc chng ta s b nguy him v chng nhi mu c tim (heart attack) cth xy ra.

Khi mch mu dn ti b c, trung tm iu khin mi hot ng ca conngi, b tc nghn th phn c th tng ng s b t lit. Thng thy nhtl na thn ngi bng nhin b bi xui, ng thi khng ni c. Nhiukhi bnh xut hin nh nhng cn t nh thong qua mt bn ngi. yl du hiu bo ng cho mt tai ha c th xy ra bt c lc no. Tai hany c th l chng bn thn bt toi nh k trn hay l mt cn hn mtrm trng c th nguy him n tnh mng.

Hin ti phng php cha tr chng cao cholesterol bng cch ung thuc,

ch c tc dng ngn cn hay lm chm li s tin trin ca cn bnh. Chac phng cch no hn gn cc tn hi trn cc mch mu ny. V th

phng nga bng cch n ung ng cch v tp luyn th lc ln tinh thnthng xuyn l phng php hay nht chng li cc bin chng nguyhim ca bnh cao cholesterol.

i vi bnh ung th, cc nh khoa hc cng cho bit m ng vt nh mheo, m b, v b sa, cha mt hm lng ln cht cholesterol v cht bo

bo ha (saturated fat), c khuynh hng thc y mt s t bo ung th no pht sinh, nht l ung th v. S chuyn ha thnh nng lng ca chngc tc dng i vi kch thch t n, m kch thch t n li c tc dng thcy sinh ra ung th v, ung th thn t cung v ung th bung trng.

Cc nh khoa hc khp ni trn th gii mt nhiu chc nm tm ranguyn nhn gy nn hai loi bnh trn v h kt lun rng ch c mt ch dinh dng t cht bo, nhiu ng cc lt (nguyn cht, cha ch bin),rau u, tri cy ti v cc thc n giu cht x khc c th gip ngn nga


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cc bnh tim mch v ung th. H cng khng nh ch n nhiu tht,ca, b, sa, ca ngi Ty Phng khng th no khng sinh ra bnh c,

bi v chc nng sinh l ca con ngi thch hp nht vi mt ch dinhdng bng thc phm t ngun thc vt. Bo Newsweek, trong s u cathp nin 1980 cnh gic: "Thc n qu di do ca ngi Hoa K l nguyn nhn ca nhiu chng bnh nghim trng v s cn t hi hnna. Cc nh nghin cu nay c thy r thc phm ca h trn bn nl nguyn nhn chnh ca cc cn bnh tim mch v ung th."

Bc s Neal Barnard, M.D., bc s Dean Ornish, M.D., bc s McDougall,M.D., v bc s Mitchel Gaynor, M.D., l bn v bc s trong s cc v bc sni ting ca hu bn th k th 20, i tin phong trong vic phng ngav tr liu bnh tt bng thc phm rau u, mt th alternative foods choalternative medecine. C bn v bc s xut bn rt nhiu sch vit v

cch phng nga bnh tim mch v ung th bng thc phm rau u. Hkhuyn bnh nhn nn b n tht c, ch nn n rau, u, ng cc lt, tricy, luyn tp th lc v tinh thn thng xuyn.

Thc phm rau u, m dn chng Hoa K quen gi l "healthy foods"mang li cho chng ta nhiu li ch v sc khe, c kh nng lm gim chtcholesterol trong mu, tc gim thiu mc lm bnh tim mch. Ngoi rachng cng c kh nng ngn nga cc bnh ung th, bnh tiu ng, bnhxp xng cng l cc triu chng ri lon tin mn kinh ni ph n. Ccnh khoa hc thuc cc nghin cu hc vin Hoa K NCI, NRC, v PCRM,

khuyn chng ta su iu: (Son gi tng hp)

1.Khng n nhiu cht bo ni chung, v nn loi b hon ton cht mtht ng vt, vn san cha nhiu cht cholesterol v cht bo bo ha(saturated fat).

2. Nn n nhiu v thng xuyn cc thc phm rau, u, ng cc ltv tri cy c tim nng chng ung th: Nhng loi rau c mu m nhxanh m v vng hay , c cha phytochemicals: beta carotene,carotenoids, dithiolthiones, lycopene, lutein, genistein, isoflavones; vitaminC, E, folic acid, calcium, v nhiu cht b dng khc, nh broccoli, b r(kabocha), khoai lang (sweet potato, yam), c rt, c chua, ht u nnh, vnvn. Nhng th ny u c tc dng nng cao kh nng loi t bo chng t

bo ung th, chng li s tn cng ca s c xt ha, ng thi c tc dngthc y nhu ng ca rut, thi b nhanh cht c hi ra khi c th.

Nhng thc n khc nh hnh, ti, cn ty c cha cht allyl sulfides cng


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nhng thc n c cha nhiu cht selenium, axit folic, v nhng loi c chanhiu cht molybdemum, nh b , rau ci trng vn vn cng c tc dngchng ung th.

3. n nhiu loi thc phm khc nhau: Trong thc n thiu mt thnhphn no lu di d gy ung th nh thiu cc loi viatmin A, vitaminB2, vitamin C, vitamin E, v cht x, trong thi gian di c th dn n ungth rut v ung th d dy. V vy trong khu phn n hng ngy cn philm cho c th hp thu cc loi cht dinh dng, vitamin, cht khong,cht x, v nc y mi c th sng kho mnh, chng c bnh tt,nht l bnh ung th. Nn nh l khng c bt k mt loi thc phm nc no bao hm y cc cht dinh dng m c th cn n.

4. Nn thay i thi quen n ung khng hp ly, nh thch n cc thc

n qu cay, qu chua, qu nng, qu lnh hoc qu cng, n nh vy s kchthch h thng rut v nim mc d dy, d sinh vim, hnh thnh nhng lot, to c s sinh bnh ung th. Trnh n nhanh, nut vi, lm cho nc

bt khng tit ra y , gy tr ngi cho tiu ho v khng pht huy ctc dng chng ung th ca nc bt. Trnh n nhiu v thng xuyn ccloi thc n chin, nng, hun khi cng nh cc loi da mui, v nhngthc n ny c th sinh ra cht gy mm mng ung th.

5. Nhng thc phm kh, nh bp, u phng, u nnh, go v...v... lu b mc, c th sinh ra cht corporin. Cht ny chu c nhit cao,

chu c axt, khi nu n, kh c th ph hu c n. Chnh n li l chtgy mm mng ung th. Cho nn phi cn thn, khi b mc, phi vo, i, ranhiu ln tht sch v nu bng ni p sut mi c th git cht c ccmm mc, ph hu c cht corporin.

6. Cn b hn ru v thuc l: Thc t ht thuc l gy nn ung th c c th gii cng nhn. Ngi nghin thuc l hoc ht nhiu thuc ld b ung th phi. Ung ru c tc dng kch thch trc tip rt mnh ivi d dy, d gy vim d dy. Ngi nghin ru, t l pht sinh vim ddy ti 80%. Lng ru nhiu vo c th s sinh x cng gan, d pht trinthnh ung th gan. c bit va ung ru, va ht thuc l cc k nguy hii vi sc kho con ngi.

Trong su iu khuyn co trn, c hai iu quan trng u tin c bcs Neal D. Barnard, M.D., khai trin thnh mt chnh sch dinh dng mi"The New Four Food Group" cho ngi dn Hoa K vo nm 1991. ng


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v hi ng y khoa gm 3.400 bc s, do ng lm ch tch, khuyn chngta nn thit lp mt k hoch n ung cho c y cht b dng bov sc khe v ngn nga bnh tt bng cch: (1) Thay th hon ton ccthc phm c ngun gc tht ng vt (animal sources) bng cc thc phmc ngun gc thc vt (plant foods). (2) Thay th cc thc phm tinh lc(refined foods) v thc phm bin ch (processed foods) bng thc phmnguyn cht cha tinh lc (unrefined foods). (3) Gim cc thc phm nghp hay thay th hn cc thc phm ny bng thc phm ti (fresh), nglnh (frozen) v kh.

Thc phm c ngun gc tht ng vt bao gm tht, c, chim, tm, cua,s, c, hn v trng b, cheese, sa; cha nhiu cht cholesterol, cht bo

bo ha, cht m v hu nh khng c cht x (fiber) v cht carbohydrate.Trong khi thc phm c ngun gc thc vt, khng nhng khng c cht

cholesterol, m li c rt t cht bo bo ha v c cha rt nhiu cht xcng nh nhiu cht ng complex carbohydrate. Ngoi ra, li cn cnhiu cht phytochemical, mt loi ha cht c tim nng chng ung th.

Thc phm tinh lc v bin che n ngon ming, nhng gim gi tr dinhdng v lm mt i rt nhiu cht x. Th d nh cc loi bt, go trng, vng ct trng v..v... Du tho mc cng c xem l loi thc phm tinhch v n c bin ch t ht bp ng, u nnh, m, olive, v cc thc vtkhc. Khi ly cht du ngi ta loi b nhiu cht dinh dng nh

protein, cht sinh t vitamin, v cht x.

thc hin iu , bc s Neal D. Barnard ra bn nhm thc phmmi (Four New Food Groups), thay th hon ton cho tht c nh sau:

Nhm Ng Cc Nguyn Cht (whole grains), bao gm go lt t (brownrice), go lt np (sweet brown rice), bnh m lt lm bng bt la mnguyn cht (whole wheat), bt m nguyn cht (whole flour), yn mch xay(rolled oats), ht k (millet) v la mch (barley). Nhng th ny cha nhiucht x, ng complex carbohydrates, v c mt s cht sinh t vitamin B,vitamin E, cht khong minerals, protein v hu nh khng c cht bo.

Mt nghin cu mi nht cho hay nhng ph n n ng cc nguyn cht (3servings whole grains per day) gim nguy c lm bnh tim mch ti30%. Ng cc nguyn cht cng gip kim sot ng trong mu canhng ngi b bnh tiu ng. Nn nh go trng khng phi l loi ngcc nguyn cht. Ngoi ra, a phn thc phm n sng cereal l loi refined


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grains, ngai tr Multi-grain Cheerios Plus v Quaker Oatmeal (cho btyn mch) l loi whole grains. (Ch yu ca nhm ny l go lt, yn mchv kiu mch)

Nhm u (Legumes), bao gm cc loi u kh nh u nnh, u xanh,u , u en, u lentil, u pinto, u lima, u navy, v u ti nhu H Lan (snow peas), u ngt (snap peas), u que, u a. C nhiuloi u c bit cho mt a phng no nh u pinto cc quc giavng Trung Nam M Chu, u en Mexico, navy beans Anh Quc vBoston. u l loi thc phm cha nhiu protein, cht x, ngcarbohydrate, cht st v calcium. (Ch yu ca nhm ny l u nnh vcc ph sn ca u nnh - Li ngi vit)

Nhm Rau (Vegetables), bao gm rt nhiu loi rau, nh bng ci trng

(cauliflower), bng ci xanh (broccoli), bp ci (green cabbage), ci bptho (Chinese cabbage), ci xanh (mustard green), ci ngt (yu choy), cnTu (Chinese celery), x lch xanh (green leaf), x lch bp (lettuce), xlch Boston (Boston lettuce), c sn (jicama), b lng (moqua), b r(kabocha), c ci trng (daikon), khoai m (yucca) khoai lang (sweet potato,yam)..v..v.., nhng nhiu b dng nht vn l broccoli. Ch mt cup

broccoli ct nh cung cp 90% hm lng vitamin A di dng betacarotene cn thit hng ngy, 200% hm lng viatmin C, 25% cht x cnthit, v mt s lng nh calcium, niacin, thiamin, v phosphorus. Mt cup

broccoli cung cp 45 calories.

Nhm Tri Cy, bao gm nhiu loi khc nhau, a s u c cha nhiuvitamin, nh vitamin C, v cht khong. (Ch yu ca nhm ny l cam,

bi, to, apricot v nho - Li ngi vit)

Ht (nuts and seeds) khng c sp vo bn nhm thc phm trn v chngc cha nhiu cht bo, nn ch c xem l thc n chi, ngoi tr htflaxseed, cha mt vi cht phytochemicals c kh nng nga cc mmmng ung th v, v c tc dng antioxidants, ng thi n cng c cht

bo tt loi Omega-3 fatty acids, lm gim cholesterol xu LDL.

Ni tm li, thc phm rau u l nn tng ca sc khe, bi v chngkhng c cht cholesterol, rt t loi cht bo bo ha, nhiu cht

phytochemicals v cht x. Do chng c kh nng lm gim chtcholesterol trong mu, tc gim thiu mc lm bnh tim mch. Ngoi ra


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chng cng c kh nng ngn nga cc bnh ung th, bnh tiu ng, bnhxp xng cng l cc triu chng ri lon tin mn kinh ni ph n.

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CHNG 2 - TI SAO N THT NG VTC NGUY C B BNH?

Theo cc nh khoa hc, c su yu t m nhng ngi n tht c nguy cmc bnh, phn ln l bnh tim mch v ung th: (1) Trong tht ng vt vnhng ph sn lin h nh trng, b, pho mt v sa c cha nhiu chtcholesterol v cht bo bo ha (2) Tht ng vt khng c cht x vcarbon hydrate (3) Tiu th tht ng vt v cc sn phm b sa lm yu htiu ha dn n nhiu dng ri lon ng rut (4) Cht c ca cc loithc n do cng nghip ch bin v phng php nui sc vt theo kiu hini mang li (5) Nhim trng trong tht ng vt, v (6) Cht m proteintht ng vt.

(1)Cholesterol v cht bo bo ha: Cholesterol ch c trong tht, trong lng trng, b, pho mt, sa v tm c, m khng c trong cc thc phm cngun gc thc vt.

Do cholesterol khng th ha tan trc tip vo mu, nn t n tm cch gnvo cc protein, vn c th tan c, i vo mu. Tuy nhin, lng

cholesterol cao, nht l loi cholesterol xu LDL lun lun c khuynh hngtch t chung quanh cc thnh ng mch, gy ra hin tng co tht ngmch v lm hn ch s lu thng ca dng mu.

Ngoi vn sinh ra cc bnh lin h n tim mch, nhiu cholesterol vcht bo bo ha cn c khuynh hng thc y mt s t bo ung th no pht sinh, nht l ung th v. S chuyn ha thnh nng lng ca chngc tc dng i vi kch thch t n, m kch thch t n li c tc dng thcy sinh ra ung th v, ung th t cung v ung th bung trng.

Cht bo, nht l cht bo bo ha d tha c th b tch t gan, y lnguyn nhn chnh gy ra ung th gan. Tng cng cn ni thm, c thchng ta t sn xut lng cholesterol cn thit hng ngy m khng cntiu th thm cc thc phm tht c t bn ngoi em vo.

Bng Chng Y Khoa:


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- Mt cng trnh nghin cu ln nht th gii c thc hin t nm 1949v vn con ang tip din n ngy nay vi 5.000 ngi nam v ngi ntham d Framingham, Massachusetts. Trong s nhng kt qu c cng

b l nhng ngi n ng 50 tui c lng cholesterol cao hn 295 mg/dlc mc nguy c lm bnh nhi mu c tim nhiu hn 9 ln nhng ngic lng cholesterol 200 mg/dl. Ngoi ra h khng tm thy mt ngi noc lng cholesterol di 150 mg/dl b nhi mu c tim.

- Trong nghin cu th nghim vi 557 ca bnh v 826 ca th nghim nm1981 cc nh nghin cu cho bit nguy c lin quan n ung th v tngln cng vi vic tiu th tht b v cc loi tht khc.

- Trong mt nghin cu ln khc ti Php nm 1986 vi hng ngn ph ncho thy nguy c gia tng ung th v l do hp th nhng sn phm t sa

vo c th. Ph n n pho mt thng xuyn c nguy c mc bnh cao hn50% so vi nhng ngi khng n pho mt. Nhng ph n ung sa bthng xuyn cng c nguy c nhim bnh cao hn 80%.

(2)Khng C Cht X Trong Tht ng Vt: Cht x l mt cht ch ctrong thc vt, khng c trong tht ng vt. N c nhim v gip thc

phm di chuyn d dng trong h tiu ha v lm gim lng cholesterol dtha trong mu. n t cht x thng gy nn to bn, bnh v s tiu hav cc ri lon khc. Cht x c phn ra lm hai loi, loi ha tan c(solube fiber) v loi khng ha tan c (insolube fiber). Loi ha tan c

nhiu trong cm go (rice bran) v cm yn mch (oat bran), c kh nnglm gim cholesterol; cn loi khng ha tan c nhiu trong cm la m(wheat bran), khng gip my trong vic gim cholesterol, nhng gip chonhun trng.

Bng Chng Y Khoa

- Trong cc phng th nghim, cc nh khoa hc ca T Chc Y T Hoa K,nm 1991 khm ph rng ch n ung giu cht x s lm gim nguyc gy ung th chut khong 50%.

- Hai nh nghin cu khoa hc l Drs. E. Graft v J.W. Eaton, cho bit rngnhiu thc phm giu cht x li c nhiu cht phytate, nh u nnh chnghn. H cho rng nhng loi thc phm ny bo v chng ta khi b bnhung th kt trng (colon cancer) khng nhng v cht x m cn v cht

phytate


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- Cc nh khoa hc bo co nm 1980 l s gia tng c hai loi ung thlin quan n ng rut, u do s gia tng calories, cholesterol, cht bov cht m tht. Nguy c cao nht vn l cht bo bo ha.

- Nm 1974 nhng nh nghin cu ca Vin Ung Th Quc Gia Hoa Kcho bit c s lin h ung th ng rut vi mc tiu th tht b cao. Bngchng cho bit rng tht, nht l tht b, l mn gy nn cc khi u c tnhtrong rut gi.

- Cuc nghin cu nm 1975 cho bit nhng con th trong phng th nghimc nui ti 35% m b th c khi u c tnh ng rut tng ln ng k.

(3)Tiu th tht ng vt v cc sn phm b sa lm yu h tiu ha dnn nhiu dng ri lon ng rut. Rau u v ng cc khng b phn hy

trc khi chng ta n, ngc li cht m tht ng vt b h ngay khi convt va b git. lm ngng s phn hy, ngi ta phi p lnh haydng ha cht, nhng s h ra s tr li ngay, khi chng ta a chng vo

bao t v cho n khi vo n i trng th s thi r tr nn nng v to ranhng vi sinh c hi. l cha k n vic tiu ha chng trong h thngtiu ha con ngi rt chm (chm hn rau, u, m cc v tri cy ti bnln), nn rt d gy ra tnh trng c hi, d ung th ng rut.

(4)Cht c ca cc loi thc n do cng nghip ch bin v phng phpnui sc vt theo kiu hin i mang li. Mt l do khc na l tht ng vt,

nht l tht ng vt c nui ti Hoa k v cc nc k ngh tin tin,c x l vi nhiu cht ha hc lm chng mau ln, bo nhanh, trnh

bnh tt. Mt s cht trong nhng cht ha hc ny khng th no tiu hac ht, chng cn tn ng trong tht v c pht hin l nhng ha chtgy ung th. Khi pht hin mt con vt c mt khi u trong mt b phn no ca c th, h ch ct b phn m thi, phn cn li c th c t bonhim ung th vn c tip tc sn xut di cc hnh thc khc nh tht

bm, tht lt hay hot dogs. Nhng phn ct b, tic thay, c tp trung livi nhng cht ph thi khc ca l st sinh v hng t pound phn g ly tcc xng chn nui g trn li thnh thc n mi cho heo, b v g, bt knhng thc n ny c nhim cc mm mng gy ung th hay bnh truynnhim.

(5)Nhim trng trong tht ng vt: Trung tm kim sot bnh dch CDC Atlanta c tnh mi nm Hoa K c khong 80 triu trng hp b mc

bnh do thc phm gy ra, trong s c 9000 ngi cht. Vi khun


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salmonella gy ra 4 triu ngi ng c trong c gn 1000 ngi cht. Vikhun campylobacter, loi vi khun gy ra bnh vim cp tnh ng tiuha, gy ra 6 triu ngi b bnh mi nm v c khong 400 ngi cht. Vikhun E-coli, mt loi vi khun tm thy trong trong tht b nhim c cac s sn xut tht Hudson Foods v Sara Lee gy ra 250 ngi cht v lmcho 20 ngn ngi lm bnh mi nm. Trong nm 1994 USDA thm dv tm thy 15% tht b c mang vi khun E-coli, 30% tht g c vi khunsalmonella, v 60 n 80% tht g c vi khun campylobacter.

Trong cc thc phm bin cng c mt loi vi khun mang tn Vibriovulnificus, gy t nht cho 87 ngi cht t nm 1989. Ngi ta cngthy c c siu vi khun hepatitis A trong trai s (shellfish). Chnh bc sMcDougall ni rng: "Ti khng khuyn mi ngi n tht g v c thaycho tht b v heo, bi v nh vy khng c thay i g ht. Dinh dng nh

vy vn nguy him v vn nhiu cht bo, nhiu cht cholesterol, khng ccht x v vn c cht c nhim".

(6)Cht m tht ng vt (animal protein): Cht m tht ng vt c tcdng nng cao lng cholesterol trong mu khi so snh vi cht m cngun gc t ng cc. Mt nghin cu cho bit l cht m tht b gia tnglng cholesterol trong mu ti 19 phn trm v p huyt tm thu cng giatng theo.

Ni tm li, nguyn nhn gy bnh tt chnh l do n tht ng vt, cc ni

tng th vt, ca, tm, cua, so, c, hn v trng, b, sa, v cng v th,bn v bc s ni ting trong gii y khoa th gii m chng ti cp ntrong chng trc, khuyn co chng ta nn phng bnh hn l cha

bnh bng cch t b n tht c v thay th vo l n rau, u, ng ccnguyn cht v tri cy, m ngy nay ngi Hoa K thng gi l "healthyfoods". Khoa hc chng minh dinh dng bng c tht khng tt, mangli nhiu cn bnh him ngho nh tim mch, ung th, tiu ng, vn vn.

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CHUNG 3 - TI SAO N RAU UC TH PHNG NGA C BNH TT?

Trong nhiu thp nin qua, chng ta bit ng cc, rau u v tri cy cung cp cho chng ta nhiu cht dinh dng cn thit duy tr sc khe,nh vitamins, minerals, fiber, v complex carbohydrates. Nhiu nghin cukhoa hc lin tc chng minh n nhiu rau, tri cy v u ht c th


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gim mc lm bnh tim mch v ung th. Bi v chng khng ccholesterol, t cht bo bo ha, v c nhiu cht x.

Gn y, cc nh khoa hc khm ph thm mt nhm cht mi c chatrong rau, tri cy v u ht, c kh nng phng v cho c th chng tatrnh c nhiu th bnh v lm chm tin trnh lo ha. l cht

phytochemicals.

Phytochemical l mt loi ha cht cha trong thc vt, nhm gip chochng c mu sc, mi v, v bo v cho chnh chng trnh khi s c nghitca thi tit v cc tt bnh. i vi con ngi, phn ln phytochemicalshot ng chng li s c xy ha (antioxidants), bo v cc m t bo v cc

b phn c th chng ta trnh b tn ph bifree radicals.

Free radicals l nhng c t (toxic oxygen molecules) tit ra bi khithuc, khi xe, khng kh nhim, tia nng mt tri, tia quang tuyn x-rays,v ph sn ca tin trnh bin ha nng lng (by-product of ourmetabolism) trong c th chng ta. Free radicals, tm dch l "gc t do", lnhng cu trc ha hc khng n nh v rt d gy phn ng, v lpngi vi ca n c mt in t n c, lun lun i tn cng cc phn t kcn cp i vi mt in t khc, do pht sinh ra phn ng ha hc"c xy ha", v cc phn t b tn cng li bin thnh free radical, sinh ra

phn ng dy chuyn. Thm vo , free radical cn tn cng cc enzymev cc protein ca t bo. Cc hat ng ri lon ny ca free radical lm

cho cc t bo suy yu, do kh nng bin i nng lng suy gim vcui cng sinh ra bnh tt. Tnh ph hoi ca free radical i vi ton bcc thnh t t bo, ng vai tr ch yu trong qu trnh suy yu con ngi.

Cc nghin cu khoa hc cho bit, phytochemicals hin din trong mi giaion ca tin trnh pht trin ung th. Mt s hot ng ngay giai onu tin bng cch ngn khng cho enzyme kch thch cc genes ung thhoc phng v khng cho mt s cht thnh lp cc mm gy ung th. Mts khc ngn cn khng cho cc mm ung th pht sinh ph hoi cc mt bo, cc b phn c th, hay gip c th sn xut cc enzymes cn thit

ph hy cc mm ung th.

Phytochemicals cng gip c th chng li cc bnh lin h n tim vmch. Mt vi loi phytochemicals c kh nng lm gim p huyt mu vlng cholesterol trong mu, cng nh ngn khng cho c xy ha chtcholesterol xu LDL, ngn nga s h hi hay tc nghn ng mch.


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Trong thp nin 1970s, Lee Wattenberg, PhD, of the University ofMinnesota, khm ph nhng con vt c nui sng bng broccoli,Brussels sprouts, v cc loi rau thuc h bp ci (cabbage family) c tl mc bnh ung th thp hn nhm nhng con vt khc. Cng tng t, ccnh khoa hc ti John Hopkins University tm thy nhng con vt n raugim 90 phn trm bnh ung th sau khi chng c cho nhim ung th.Cng vy, trong nhng nm 1970s, cc khoa hc gia ngi c khm

ph ra rng nhng ngi Nht tiu th u h v cc sn phm bin ch tu nnh, m trong c cht genistein, c t l thp b bnh ung th sovi ch n ung khng c u h ca ngi Ty phng. Di y lnhng kt qu tm thy:

Allium compounds (trong hnh v ti): Mt nghin cu rng ln vi 41,000ph n, c bit n vi tn lIowa Women's Health Study tm thy mt

ch n ung bao gm rau, tri cy v ti gim mc lm bnh ung thkt trng (colon cancer) n 35 phn trm. Mt nghin cu khc thnh phQung ng, Trung Hoa cho bit nhng ngi n hnh v ti thng xuyngim mc lm bnh ung th d dy n 40 phn trm.

Lycopenes (trong c chua v nhng rau qu c mu v mu da cam): Mtnghin cu ca vin y t i Li vi 5.500 ngi, tm thy n c chual phng php hu hiu nht phng nga cc bnh ung th, nht l ung thnhip h tuyn. Nhng ngi n c chua t nht 7 ln trong mt tun gim 50 phn trm mc nguy him lm bnh ung th so vi nhng ngi

ch n c mt ln trong mt tun. Nhng nghin cu khc cng cho nhngkt qu tng t. Mt nghin cu ko di su nm ti vin i hc HarvardMedical School, vi 48.000 n ng, tui t 40 n 75, cho bit nhngngi n c chua t bn n by ln trong mt tun gim thiu mc lm bnh ung th nhip h tuyn n 22 phn trm v nhng ngi n nhiuhn mi ln mt tun gim n 35 phn trm.

Beta carotene (trong cc tri cy mu , mu da cam v rau mu xanhm): Nhiu nghin cu khoa hc cho bit tiu th nhiu loi rau c cha

cht beta carotene ny, gim thiu mc lm bnh tim mch n 33phn trm.

Lutein and zeaxanthin (cht carotenes trong rau mu xanh m): Mtnghin cu gn y thy nhng ngi n cc loi rau xanh, nh spinachv collards, t nht nm ln trong mt tun gim mc nguy him cachng bnh m vng mc ca mt n 50 phn trm, so snh vi nhng


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ngi n t hay khng n. Hai cht carotenoids, lutein and zeaxanthin, c tcdng bo v vng mc mt. The National Health and Nutrition ExaminationSurvey tm thy nhng ngi n nhiu rau v tri cy cng c kt qutng t.

Genistein (trong u nnh, u xanh v gi alfalfa sprouts): Nhiu nghincu cho thy u nnh c cha nhiu cht c kh nng chng ung th rtcao, bao gm cc ha cht phytates, protease inhibitors, phytosterols,saponins and isoflavonoids. Cc nghin cu khoa hc cho bit tiu th nhiuthc phm u nnh c tc dng gim bnh ung th v v ung th nhiph tuyn Nht Bn. Trung Hoa vng dn s tiu th nhiu thc phmu nnh c t l b bnh ung th v, bao t, kt trng, v phi t hn 50

phn trm vng dn s n t hay khng n. c bit thc phm u nnhnh u h rt giu cht isoflavones, genistein v diadzein. Nhng cht

isoflavonoids ny ngn cn s pht trin cc mm mng ung th. Sau y lbng k khai nhng nhm thc phm c cha nhiu cht phytochemicalsnht:

Thc Phm Cht Chng UngTh

Tc Dng

Cam, bi, chanhLimonene

Carotenoids,Flavonoids

Chng ung th, chng c xiha (antioxidant)

Du Ty, baogm:strawberries,

bluberries,blacberries,raspberries,currants.

Anthocyanidins,Ellagic acid

C hai cht ny u c tcdng chng c xi ha, gims pht trin cc u bu(tumor) bng cch cn trkhng cho sn xut ccenzymes dng bi t bo ungth. Ellagic acid gip phngnga s thnh lp cc t bo

ung th mi. Anthocyanidinscng gip ngn nga cc bnhtim mch.

Nho bao gm redgrapes, red wine

Resveratrol,Quercetin,Anthocyanidins,

Resveratrolbo v cc t bokhi b h hi v ch ng s

pht trin cc khi u, ngn


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Phytosterols,

Ellagic acid

nga ung th da v gimcholesterol.

Quercetin gip ngn nga

bnh tim. Anthocyanidins v Ellagic acid tc dng chngc xi ha

Nhm tri cy vnhm rau c muvng v mu camcng nhm rau lxanh

Carotenoids nh beta carotene,lutein, zeaxanthin

Chng ung th, gia tng scmnh ca h thng minnhim, bo v vng mc mtkhi b h hi bi cc tia

phng x, v th gim nguy ch mt. Nhm tri cy v rauny cng giu vitamin C v

fiber.Nhm Rau Xon bao gm: broccoli, broccolisprouts, Brusselssprouts, kale,cabbage,cauliflower

Indoles,Isothiocynates,(sulphoraphane),Carotenoids (betacarotene)

c xem l thc phmchng ung th.Sulphoraphane tc dng giatng s sn xut cc enzymes,ngn cn khng cho cc mmung th ph hoi cc t bokhc. Gip lm chm s phttrin cc u bu v gim nguy

c lm bnh ung th phi.Indolesgip kch thch ccenzymes, gim s tc dngcht hormone estrogen,v cithin s p ng ca h thngmin nhim c th. Gip gimnguy c lm bnh ung th vv bung trng.

Nhm rau ny cng giu

vitamin B (folic acid), vitaminC, fiber v carotenoids.

Nhm h ti baogm:hnh, ti, h

Allylic sulfides Chng cc mm ung th vcc khi u, gim nguy c

bnh ung th kt trng colon,d dy v cc th ung th


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khc. Ngn nga cc bnh timmch.

Nhm u baogm: u lima,

kidney, navy,lentils...

Isoflavonoids,

phytic acid,saponins,

phytosterols

Tc dng chng ung th, ngnnga cc bnh lin h n tim

mch. Phytosterols cng cth chng ung th kt trng.Nhm u ny cha vitaminB (folic acid) v nhng chtdinh dng khc cng nhnhiu cht x, c tc dnggim cholesterol.

C Chua Carotenoids, phnln l Lycopene(cng c mtlng nh trongtri bi hng,da hu, soi vred peppers)

m nhim chc nngantioxidant, bo v c thtrnh khng cho s ph hoica free radical. Lycopenegip gim nguy c lm bnhtim mch, ung th kt rng(colon), ung th nhip htuyn (prostate), v ung th llch (pancreatic).Lycopenechin u chng ung th bngnhiu phng cch trong c cch gim s hiu nghim

ca testosterone. Ng cc nguyncht bao gmgo, la m, lamch (barley),yn mch (oats)v rye

Saponins,terpenoids, phyticacid, ellagic acid,

phytoestrogens

Saponins trung ha cc hacht gy nn mm ung thtrong rut. Terpenoids v

phytic acidgip gim nguy cbnh nhi mu c tim v ungth. Cng giu cht x, tcdng gim cholesterol vgim nguy c bnh ung th

kt trng.u Nnh baogm u h, sa,cc sn phm tu nnh

Isoflvonoids,daidzein,genistein, lignans,saponins,

phytosterols

Gim cholesterol, ngn ngacc bnh tim mch v bnhung th

B, Khoai lang,Alpha-carotene, C tc dng lm chm li s


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bp ng, carrots,peachescantaloupe,apricots, spinach,

kale

Beta carotene

(a carotenoid)

pht trin cc t bo ung th,gip gim thiu nguy c lm

bnh ung th phi. Chng sc xy ha. Gip gim thiu

nguy c lm bnh tim v ccloi bnh ung th kt trng(colon), bng i (bladder), vda, cng nh kch thch hthng min nhim c th.

Source: - UC Berkeley Wellness Letter, April 1999: Beyond Vitamins: TheNew Nutrition Revolution

- The Wellness Encyclopedia of Foods and Nutrition, University of

California at Berkeley, 1992

Ni tm li, cc cht phytochemicals tm thy c cc nh khoa hc ttn v phn thnh bn nhm: (1) Nhm thanh lc c t: Gip t bo nhndin, ph hy v thi hi cc cht c trong c th. Cc c t ny do ngunthc n (cc th phn bn, thuc tr su, cht thi thm thu...), do ncung, do khi thuc, v do khng kh nhim. Nhm ny bao gmlimonenes trong cam, chanh, bi, isothiocynates trong h rau ci, allysulfides trong ti, hnh, h. (2) Nhm chng c xy ha: l nhng i quntc chin chng li s gy ri lon ca free radicals, khng cho chng c chi kch thch, tc ng cc mm ung th ny sinh. Nhm ny bao gmcarotenoids trong c rt, c chua, b ng, khoai lang, lutein trong cc l rauc mu xanh m, lycopen trong c chua. (3) Nhm iu ha t bo: kimsot s pht trin cc t bo ny u (tumor), ngn cn khng cho chng tngtrng. Th d nhgenistein trong u nnh. (4)Nhm iu ha kch thcht: gip iu ha h sn xut kch thch t, ngn cn khng cho sn xut khilng ln cao hn bnh thng v tng sn xut khi lng xung thp. Thd nh isoflavones trong u nnh v indoles trong nhm rau cicruciferous vegetables

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CHNG 4 - CHA TR BNH TIU NGBNG THC PHM RAU U

Thc phm rau u c th ngn nga hu hiu bnh tt, c bit l cc bnhthuc v tim mch, ung th, v tiu ng, ng thi lm gim tin trnh loha con ngi. Ngoi ra, thc phm rau u cn c th cha trc bnhtiu ng loi II. Trong chng ny chng ti trnh by chi tit v nguynnhn v phng php cha tr cn bnh ny bng ch dinh dng vithc phm rau u.

c bit, bnh tiu ng xy ra khi c th con ngi khng sn xut haysn xut khng cht insulin, hoc sn xut nhng khng hot ng

bnh thng. Cht insulin l mt loi kch thch t (hormone) c nhim vh tng cht ng i vo bn trong cc t bo. Khi vng mt cht ny, cht

ng khng th vo bn trong cc t bo, v v th ng phi c thihi ra ngoi qua ng tiu, khi y con ngi cm thy mt mi, kht ncv gim cn.

C hai loi bnh tiu ng. Tiu ng loi I l loi ph thuc insulin vtiu ng loi II khng ph thuc insulin. Tiu ng loi I thung khi

pht tr em v ngi ln tr tui, nhng cng c th khi pht bt ktui no, loi ny do c th khng th t sn xut, hay sn xut rt t insulin;cn loi II thng chim a s cc bnh nhn tiu ng, do c th c kh nng sn xut cht insulin, nhng insulin li khng hot ng bnh

thng. Bnh ny thng xy n vi nhng ngi mp trn 30 tui, vphn ln gy nn bi n ung v cch sng, nhng cng c th do di truyn.

Bnh tiu ng loi I cn phi chch insulin vo c th iu ha lngng (glucose) trong mu, ngn nga tnh trng nhim ketoacid do tiung v duy tr s sng.

Bnh tiu ng loi II c th cha tr mt cch hu hiu bng cch n thcphm rau u, c bit n nhng loi thc phm rau u t cht bo, c chs ng thp, ng thi luyn tp th dc u n.

Theo bc s Monroe Rosenthal, M.D., Gim c Y Khoa chng trnhPritikin Program Santa Monica bang California Hoa K, "cht bo lnguyn nhn chnh ca bnh tiu ng, cng nhiu cht bo trong ch dinh dng cng lm kh khn cho insulin a ng vo trong t bo.Insulin hot ng d dng trong iu kin t cht bo."


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Cc cuc th nghim iu tr bnh tiu ng bng ch thc phm rauu t cht bo ca bc s Monroe Rosenthal M.D., bc s James W.Anderson, M.D., v bc s RJ. Barnard, M.D., u cho kt qu tt. Mtnghin cu cho thy rng 21 bnh nhn trong s 23 bnh nhn loi II v 13trong s 17 bnh nhn loi I khng cn dng thuc iu ha lngng trong mu sau 26 ngy thc hin chng trnh n ung c bit. cim ca phng php tr liu ny l tiu th mt s lng thc phm t cht

bo, ch khong 10 phn trm cht bo loi khng bo ha, 10 phn trmcht m, nhiu cht x (35 phn trm), nhiu complex carbohydrate v tpth dc thng xuyn.

thc hnh, c 6 im quan trng cn phi thc hin nu mun t kt qutt: (1) khng n cc thc phm c cht cholesterol, (2) khng n cc thc

phm c cha cht bo bo ha (saturated fats), (3) khng n cc thc phm

ch bin, cc loi tinh bt, cc thc phm ng hp, v cc tri cy qu chn,(4) Khng nu carbohydrates qu chn (overcooked), (5) khng ung ru,ht thuc, v (6) chn cc thc phm c ch s ng glycemic index thp.

Nm iu u trong su iu k trn, qu bn bit qua cc chng trc.Trong chng ny chng ti ni r hn v iu th su, tc vic chn lacc loi thc phm c ch s ng thp.

Ch s ng trong thc phm cao c ngha thc phm to ra nhiung trong mu. Thc phm c ch s ng 96, nh chui chn chng hn

s to ra cht ng trong mu nhiu gp hai ln loi thc phm c ch s 50nh spaghetti. Cc nh khoa hc lit k hn 200 loi thc phm c ch st thp n cao. H cng cho bit cht bo khng bo ha thc vt c tcdng lm gim ch s ng khi c cho thm vo mt thc phmcarbohydrate no nh bnh m, c ch s 100, nu thm b (cht bo boha), ch s tng ln 120, trong khi nu thm du olive (cht bo khng

bo ha) th ch s gim xung cn 28. Ngoi ra, thc phm carbohydratenh go chng hn, nu qu chn lm tng ch s ng. Cc thc phm binch cng lm gia tng ch s ng, th d nh khoai ty, ch s 100 trong

khi o, khoai ty bin ch dng instant potatoes l 156, go c ch s 100,instant rice l 178. Di y l bng lit k ch s ng c sp loi theonhm thc phm. Nn chn nhng loi c ch s thp, cng thp cng tt.

BNG CH S NG GLYCEMIC INDEX

NHM BNH M GI NHM M PASTA GI


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Bnh m Php 131 Spaghetti, nu si 15 pht 67Bnh m lt (wheat, wholemeal)

100 Spaghetti, nu si 5 pht 64

Bnh m lt (wheat, white

bread)

100 Macaroni, nu si 5 pht 64

Bnh hc mch (rye, wholemeal)

89 Pasta, nu si 5 pht 54

Bnh hc mch lt ryewhole grain

42 NHM CEREAL NSNG

Bnh mch (barley, wholemeal)

93 Rice Krispies (Kellogg's) 112

Bnh yn mch lt (oat,coarse)

93 Puffed rice 132

NHM GO Puffed wheat 122Go trng, nu si 14 pht 120 Corn Flakes (Kellogg's) 121Go trng instant nu si 1

pht65 40% Bran Flakes 104

Go trng instant nu si 6pht

121 Weetabix 109

Go lt 81 Shredded Wheat (Nabisco) 97Cm go 31 Muesli 96

NHM CEREALGRAINS Porridge oats 89

Bp 80 Oat bran 85Ht la mch (barley,

pearled)36 Oats, rolled 85

Ht k (millet) 103 Oatmeal, long cooking 49Kiu mch (buckwheat) 78 NHM U

(LEGUMES)

Ht la mch en (rye

kernels)

47 Baked beans, canned 70

Ht la m 63 Black eyed peas 33NHM RAU C Butter beans 46Beets 64 Chickpeas, dried 47Carrot 92 Chickpeas, canned 60Parsnip 97 Garbanzo beans 61


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Potato, instant 120 Green peas, dried 50Potato, peeled, sliced,microwaed

117 Green peas, frozen 65

Potato, mashed 98 Kidney beans, dried 43

Potato, white, boiled 80 Kidney beans, canned 74Potato,russet, baked 116 Lentils, green, dried 33Sweet potato 59 Lentils, green, canned 74Yam 62 Lima beans 36NHM TRI CY Navy beans 40Apple 49 Pinto beans, dried 60Apple juice 45 Pinto beans, canned 64Applesauce 41 Peas, dried 49

Apricots 94 Peas, frozen 51Banana, green 56 Peanuts 15Banana, ripe 90 Soybeans, dried 20Cherries 23 Soybeans, canned 22Grapes 45 White beans, dried 54 LINH TINH Grapefruit 26 Lentil and rice (East

Indian)81

Mango,ripe 81 Corn chips 99Orange 54 Potato chips 38Orange juice 65 Tomato soupe 38Papaya, ripe 81 Whole milk 41Peaches 29 yogurt 44Pears 34 honey 126Plums 25 Ice cream 80Raisins 93 Tofu ice cream 155

Nhn bng ch s ng trn, chng ta thy rng nhm u, nhm ng ccnguyn cht, v nhm tri cy l nhng nhm c ch s ng thp nht.Tuy nhin, nu cc nhm ny c bin ch, li c ch s ng cao hn,tr thnh khng tt. Th d cng mt chn bt yn mch (oatmeal) n sng,nu nu bng loi oatmeal thng "slow-cooked" tt hn nhiu so vi loi

bin ch "instant oatmeal". Cc loi tri cy cng tng t, tri va chn tthn tri cy qu chn. Th d nh chui qu chn c ch s ng nhiu hn


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70% chui va chn. Di y l danh sch nhng thc phm khng nn nv nn n:

KHNG NN N NN NBnh m Php Bnh m lt (whole grain wheatbread)

Bnh ngt cc loi (cookies,cakes,pastries)

Bnh hc mch (rye whole grainbread)

Khoai Ty (white potato) Khoai lang Nht (sweet potato)Go n lin v go nu qu chn Go lt, go mch ltBnh go (rice cakes) Ng cc lt cc loi

Nc go (rice drinks) Sa u nnh khng ng, low

fatBp cc loi (corn and corn

products)

Thc n sng cereals (breakfastcereals)

Oatmeal, plain old-fashionedwhole grain

Thc n sng, n nhanh ti timfast foods

Cho ng cc nguyn cht

Cc loi tri cy qu chn Cc loi tri cy va chnCc loi thc phm ng hp(canned)

Cc loi tri cy khCarrots, chui chn Cc loi rau ti, c v u

(legumes)ng v mt ong Apple cider, red grape juiceCc loi tht, c Pink grapefruit juiceCc loi thc phm tinh lc, binch

Orange juice, unsweetened

Cc thc n dm (snacks)Alcohol, beer, soft drinks, andjuices

Edensoy, vanilla low fat, Silksoymilk

Popcorn, m n lin (instant cup ofnoodle)

Potato chips, icecream, donuts


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Overcoohed foods

Mt in na l nn n nhiu ba nh, cch khong u nhau. Khng nnskip ba n. Cc nh khoa hc cng khuyn nhng ngi b bnh tiu ng

nn tp th dc u n, mi ngy ti thiu ba mi pht v tp t nht lnm ngy mi tun. (Xem thm chi tit chng 14)

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CHNG 5 - CHUYN SANG CH DINH DNGBNG THC PHM RAU U

T nhiu chc nm qua, hng triu ngi Hoa K, Canada, v cc quc giapht trin trn th gii, theo ui ch n thc phm rau u nhm ngn

nga bnh tt, cho hay ch n ny em li nhiu iu li ch v tht sn ngon v b dng. a s u cho rng ch mt thi gian ngn sau khi t

b n tht, chuyn sang n thc phm rau u, cm gic ngon ming v thmn tr li. Tuy nhin, cng c nhiu ngi phi tri qua mt tin trnh thayi di v i vi h, tp qun n tht in su trong tim thc, kh gt ratrong mt thi gian ngn.

iu quan trng l chng ta phi tin hnh tng bc, khng nn qu tngt thay i. Trong chng ny chng ti s cp n mt tin trnh thayi t t bng cch ti iu chnh khu v ca chng ta vi nhng thc phmmi.

Trc ht chng ta nn t b mt quan nim sai lm chung l tp qunkhng bao gi thay i c. Nhng chng minh ca a s ngi nghinthuc l cho hay h t b c v h c quyt tm, v s c gng thchnh nhiu ln. i vi nhng ngi mp cng vy, nu khng c ch vc gng nhiu ln th khng bao gi gim mp c. V th chng ta c ththay i tp qun n ung ca chng ta c, nu nh chng ta quyt tm vchu kh lp i lp li s quyt tm .

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THAY I KHU V

Bc u tin trong tin trnh chuyn i ch n ung t tht ng vtqua ch n rau u l thay i khu v (tastes). Cc mn n nh tht


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nng, c chin, m xo, burgers, g chin, v french fries hp dn chngta v quen n t bao nhiu nm.

T nh chng ta c cha m cho n nhng thc n nh th v theo quannim ca mt s tn gio, c th t nhng kip trc chng ta cng ccho n nh vy, mt thi quen c lp i lp li thnh mt tp qun kh t

b.

Tht ra, vic thay i tp qun n ung d hn tp qun ht thuc l hay btc mt tp qun no khc, bi v c rt nhiu loi thc phm lnh mnh(healthy foods) c th thay th cho cc thc phm c tht chng ta ang n.V th, chng ta hy quyt tm ph v tp qun n tht. Chng ta hy ti iuchnh khu v thch m bo, thch mi thm ngon do m tht em li. Nu

bn thch pht b vo bnh m, khoai ty nng hay mn rau, hy c gng

pht t i hay b lun. Sau mt vi ln t b bn s thy khu v t cht boca bn thay i trong chiu hng mi. Nhng th khc cng th.

C l b sa l loi kh t b nht, v hu nh mi ngi u c mi lin hmt thit vi loi thc phm nui nng mnh t nh. Do phi c thigian, mi thay i c s ph thuc v thc ny. Nu bn ung sa bhng ngy, hy gim bo ca sa t whole milk, qua low fat milk ri tlow -fat milk qua soy milk ri cui cng l low-fat soy milk. T loi cng ri n loi khng ng.

Nhng bn thch n cc loi thc n nhanh c mi v burger hay hm khi(smoked), hy n th soy-burgers, shiitake mushroom burgers, soy sausages,soy-ham, soy-beacon, v soy-hot-dogs do cc cng ty sn xut thc phmHoa K ch to nh Garden Burgers, Morningstar Farms, Green GiantHarvest, Worthington, v Loma Linda. y l nhng thc n chay, bin chcho ph hp vi khu v ngi Hoa K, c lm bng tng hp thc phmu nnh, go nt, nm rm v cc th thc vt tt khc. Cc nh sn xut lc b cht bo thc vt m thng l loi polyunsaturated fat nn ccloi thc phm ny c t cht bo hay khng c cht bo cng nh chtcholesterol.

Nhng bn quen vi mi v Tu nh mi ng v hng c th mua cc thcn chay bin ch do i Loan v Hong Kong ch to. Ring cc ham chay

Nht Bn khng c mi v Tu, n ngon nhng t tin hn v c nhiu chtbt ngt MSG (monosodium glutamate). Cc siu th ng no cng c tnht mt quy bn thc phm chay.


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ng v ngt kh b hn tht c. Bn nn chuyn dn sang dng ccloi cht ngt t nhin c th c kh nng t iu chnh lng ngtrong mu.

Khu v mi cn phi c lp i lp li l mt vic lm quan trng. Mi vsa u nnh cho nhng ngi mi ung ln u rt l l cng nh cc thc

phm u h chin hay luc cng th. S c gng l mt iu cn thit,trc l sau quen.

---o0o---

NGUYN TC THAY I

Thit lp mt k hoch n thc phm rau u cho c y cht b dng bo v sc khe v ngn nga bnh tt khng c g l kh khn. Theo bcs Neal Barnard, c ba nguyn tc chnh l: (1) Thay th cc thc phm cngun gc tht ng vt (animal sources) bng cc thc phm c ngun gcthc vt (plant foods). (2) Thay th cc thc phm tinh lc (refined foods)

bng thc phm nguyn cht (unrefined foods). (3) Thay th cc thc phmng hp bng thc phm ti (fresh), ng lnh (frozen) v kh.

---o0o---

TIN TRNH THAY I

Tht ra tin trnh thay i t ch n tht ng vt sang ch n rau ukhng kh lm. C nhiu ngi b tht c ngay, c nhiu ngi n dm thc

phm rau u mt thi gian ngn v cng c nhiu ngi n dm thc phmrau u mt thi gian di ri sau mi t b hn tht c.

C nhiu cch thay i tp qun n ung ty theo hon cnh v cng thi quen. Di y chng ti a ra hai ng li loi b tp qun nnhng thc phm khng tt cho sc khe do bc s Neal D. Barnard, M.D.,ngi ng u hi ng y khoa Physicians Committee for Responsible

Medicine, gm 3.400 bc s y khoa Hoa k ra:

(1) Dng Thc Phm Chuyn Tip: Thc phm chuyn tip (transitionfoods) c th gip c th chng ta d dng chp nhn trong lc c s thayi ln lao v cp thi t mt ch dinh dng tht c nhiu m bo thmngon qua ch n thc phm rau u t cht bo, t thm ngon nhng nhiu

b dng.


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Tht ra thc phm chuyn tip l nhng thc phm chay bin ch, ly tngun thc vt, cho ph hp vi khu v ngi Ty Phng, nh soy-

burgers, soy-ham, soy-hot-dogs, soy-beacon.. ngay c c rem cng lm bngtofu. Nhng th ny c mi v quen thuc nn d dng thch hp khu v cachng ta, xa dn nhng th tht c thit khng tt cho sc khe.

Cc tim thc phm health food stores v mt s siu th c by bn rtnhiu thc phm chay bin ch, khng c ngun gc tht ng vt, c thgip bn rt nhiu trong vic chuyn i ch dinh dng t tht c quathc phm rau u. Nhng thc phm ny, t burgers cho n ribs, clm t protein u nnh, go lt, nm rm v cc th rau u khc, n ngongn nh nhng mn n tht c m bn vn n trc y. Chng cng cdng trong cc nh hng chay, trong cc ba tic thnh son thit i bn

b trong cc dp l v n picnic ngoi tri.

V cn cung ng cho nhiu s thch khc nhau, nn cc nh sn xut cngch ra nhiu loi thc phm c bo khc nhau, fat, low-fat, v non-fat.Bn c th th c ba loi t mnh bit rng loi fat bao gi n vn thyngon v m . V th bn nn gim t t, t fat, n low fat. Chng ti s

bn thm chi tit trong chng ni v thc phm bin ch.

(2) K Hoch Nm Bc: K hoch ny trc tip ph v tp qun n tht cca chng ta. Hy p dng t mt thng n vi thng cho mi bc trckhi bc qua bc k tip. Tuy nhin ng dng qu lu mt bc. Li

ch ln nht t c do bi hon thnh nm bc, ch khng phi ni tngbc.

Bc Th Nht. Thm vo thc n hng ngy l whole grains v ulegumes. Bn c th thay v n hai ba cm go trng mt ngy bng cchn mt ba go trng v mt ba go lt t hay lt np nu vi u lentil,split green peas, hay u xanh nguyn v (mung bean). Sng thay v n sng

bng bnh m Php hay bnh m lt nn thay th bng loi bnh m lt wholegrains hay cho yn mch (hot oatmeal). Tt c nhng th ny u c chanhiu carbohydrate v fiber, li t cht bo v khng cholesterol.

Bc Th Hai. Thm nhiu rau ti v tri cy. Ging nh whole grains vu, chng cng c nhiu cht carbohydrates, fiber v khng cht bo cngnh khng cholesterol. Rau dng ng lnh cng tt nh rau ti.

Bc Th Ba. Loi b tht b, heo, g, c, v tm. Lm nh vy l bn loi b nhng ngun gc gy bnh l cht bo, cht cholesterol, v calories.


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Bc ny rt quan trng. Phi hon ton loi b ht nhng th khng tt chosc khe trong giai on ny. Vng vn trong ming v trong tm tngmt t tht v mt t c thng l c khuynh hng gia tng s lng n thtc trong tng lai. Loi b ht tht c trong bc ny gip vic chuyn id dng hn. Bn c th dng th mt s thc phm chuyn tip giai onny.

Bc Th T. Loi b trng, sa v cc ph sn ca sa nh cheese,cream, yogurt, whey v casein. Cc thc phm ny cha nhiu cht bo boha v cht cholesterol v c th mang nhiu mm mng c hi khc.

Bc Th Nm. Gim thiu du tho mc (oil vegetable). Thay v dng du chin, hy p cho nng vi tht t du v nn dng loi du olive vcanola. Loi b vic thm du vo thc phm. Trnh khng dng cc thc

phm high-fat foods nh l potato chips, french fries, v oily salad dressings.Bn ng lo lng v protein, nu hng ngy bn ung mt ly sa u nnh,n t hai n ba chn cm go lt, mt chn sp u lentil hay u en, mtlt u h luc, v cc loi rau tri ti th c th ca bn nhn lng

protein cn thit.

Nhiu protein s khng tt cho c th v lm gia tng tnh acid v c thsinh ra nhiu th bnh tt. Cng nn bit, trng thi bnh thng, mutrong c th con ngi phi trong tnh trng trung ha tnh acid v kim

(base), o pH l 7.41 - iu kin ny tin trnh ha hc ca c th hotng mt cch hu hiu nht v tt c cht thi hi ca tin trnh ny u bkh dit nhanh chng.

Nu n nhiu thc phm c tnh acid th tnh acid trong c th gia tng,do nhng b phn thanh lc mu nh gan, l lch, thn v tim s phihot ng nhiu hn bnh thng, d b suy yu v sinh ra cc bnh v timmch, cc bnh v c thn kinh, hch tuyn, v bnh tiu ng. l chak n vic mt calcium v khi n nhiu thc n c tnh acid cao, c th

phi ly cht calcium t xng ha gii acid, cm gi mc trung hapH trong mu.

Khi pH trong mu gim xung di 7.35 cm gic con ngi b suy gim,c th u oi, li bing, d chng mt, bun nn nhc u v c th bttnh nu pH xung thp 7.0. y l cha k nhng c t cha c thi his tch t u trong c th.


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V th nn trnh ti a nhng thc n c kh nng gia tng tnh acid nhcc thc n (1) gc tht ng vt, tr, c ph, ru, cc loi gia v, cc thcn ngm gim, ngm mui, du m ng, cc loi thc n chin xo, vcc loi tinh bt bin ch, v (2) nn n nhng thc phm c tnh cch giatng tnh kim (akaline), c tc dng trung ha acid nh cc loi rau, ccloi tri cy, (3) cc loi ht u, c bit l u nnh, c chua, chui, to lnhng loi c tnh kim nhiu nht, tri figs c cha mt loi enzyme c

bit gi l ficin c kh nng lm tan bin cc c t trong mu v mt chtkhc gi l seratonin c kh nng bi b tr c.

Tuy nhin nu n nhiu thc phm c tnh kim, ( pH trong mu giatng) cng a ti cc bnh v ng rut. Khi pH trn 7.45 h thn kinhtr nn b kch ng, d b kinh phong, nhc u v chng mt.

---o0o---CHNG 6 - THC PHM CHNH TRONG CH DINH

DNG BNG THC PHM RAU U

Theo y hc c truyn Vit Nam v Trung Hoa, cng nh kinh nghim tipcn bn thn ca chng ti th bnh tt ca con ngi pht sinh l hu quca mt qu trnh n ung lu di khng ng cch. Nn y khoa hin i chiu tr triu chng ca bnh tt khi chng pht sinh.

Nu nh ch iu tr chng bnh m khng iu chnh vic n ung thnhng cht cholesterol, cht bo bo ha v nhng cht c t nhim trongthc phm s li tip tc to thm bnh na, v cui cng v qu sc ti, cccht trn s cng nhau hi t vo mt ch no trong c th, ni ln thnhkhi u. l bnh ung th pht khi.

Hn ba ngn triu t bo hnh thnh nn c th con ngi do mu to ra vnui dng. Ngun thc phm hng ngy cung cp cht dinh dng khng ngng ti to mu; cho nn nu chng ta n ung khng ng cch thcht lng mu v t bo s gim v nu ko di mi, bnh tt s pht sinh.

Bnh vin khng phi l ni tt ng u vi bnh, m phi l cc timbn thc phm lnh mnh (health food stores), cc quy hng bn thc phmchay ti cc siu th v ni chnh nh bp ca chng ta.

Hy thay i thc phm ni t cha thc n v trong t lnh bng cch dngcc thc phm nguyn cht rau u:


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---o0o---

NG CC NGUYN CHT (Whole Grains)

Ng cc nguyn cht nn chim khong 50 phn trm trong khu phn n

hng ngy. Cc loi ng cc l: go lt (brown rice), la m (wholewheat), la mch (barley), ht k (millet), v yn mch (rolled oats). Tt cu phi dng lt, c ngha l cha ch st v tinh lc.

Bt c mt nn vn ha m thc no cng c mt th ng cc lm thcphm chnh. Nh Hoa K, ht la m (wheat), xay thnh bt (flour) v chthnh bnh m (bread) v cc th bnh nng khc l chnh. Bn cnh lng. Cc nc Chu, c bit l Trung Hoa, i Hn, Nht Bn, ThiLan, v Vit Nam, ht la xay v, b cm thnh go v nu thnh cm l

thc phm chnh. Cc th ht khc l ph. Chu u dng hc mch, kiumch v yn mch. Nga v Trung dng bt kiu mch. Trung ngdng la mch.

Ng Cc, chng ti tm dch t ch Grains, ni chung rt b dng, chngcha nhiu complex carbohydrates, cht x, nhiu cht sinh t, v chtkhong. Chng cng l ngun cung cp protein v c bit cho rt t cht

bo. V th whole grains tc l ng cc nguyn cht cha tinh ch(unrefined) cn phi c xem l thc phm chnh trong ch dinh dngca bn.

Mt nghin cu mi nht cho hay nhng ph n n ng cc nguyn cht gim nguy c lm bnh tim mch ti 30%. Ng cc lt cng gip kimsot ng trong mu ca nhng ngi b bnh tiu ng. Nn nh gotrng khng phi l loi ng cc nguyn cht. Ngoi ra, a phn thc phmn sng cereal l loi refined grains, ngai tr Multi-grain Cheerios Plus vQuaker Oatmeal (cho bt yn mch) l loi ng cc nguyn cht.

Ng cc tinh lc (refined), nh bt m trng (white flour), bt go trng(white rice flour), v go trng (white rice), b mt i nhng cht sinh t,

cht khong, v cht x quan trng. Hy gim thiu ti a dng nhng loithc phm tinh lc ny. Ngc li ng cc nguyn cht cha nguyn vn cccht b dng. Ch dinh dng m whole grains l nng ct, l mtng li tt nht t mc tiu trng lng l tng ca c th bn, bi vchng cung cp t calories.


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Khi mua bnh m lt, nn chn loi whole-grain bread. Hy c nhn hiuthc phm (food label), bn c th bit chc l whole grain nu nh thnh

phn cht u tin ghi l "whole wheat flour". Nu ghi l "wheat flour" cngha l bt m tinh lc. Bnh m Php u c ch to bng bt m tinhlc (white flour) pha vi bt go tinh lc (white rice flour).

Go Trng. Ngi Vit Nam chng ta ai cng n cm nn khng ai lkhng bit n go. Tuy nhin, khng my ai l go chng ta n l loigo trng tinh lc tc loi b cht cm go v cht mm go, hai chtcha hu ht cc cht b dng nh cht sinh t, cht khong, cht x v

protein.

Go Lt (brown rice) l mt loi go ch xay b tru tc v la ch khngb mm v cm ca ht go bn trong. Nhiu nghin cu khoa hc gn y

cho bit nhng thc phm c nhiu cht x, nh go lt v cc loi u khcc kh nng ngn nga bnh ung th rut khng phi v cht x m chnh lcht phytate cha trong cht x. Cc nh khoa hc cng tm thy trongcht cm go lt c mt th du c bit mang tn l tocotrienol factor TRFc kh nng chng cholesterol xu LDL v kh tr nhng cht ha hc gyra hin tng ng mu. Bc s Asaf Qureshi thuc University of WisconsinHoa k th nghim trn mt s ngi th thy rng cht TRF trong cmgo lt lm gim 12 n 16% cholesterol trong mu. Ngoi ra, trong golt cng c mt cht du khc c kh nng chng li cht xc tc enzymHMG-CoA, mt cht c khuynh hng gip tng lng cholesterol tt

HDL.

Go lt gm c ba loi: go lt t ht di (long grain brown rice), go lt tht trn (short-grain brown rice), v go lt np (sweet brown rice). Tt cgo lt u b dng, nn cn c n trong cc ba n hng ngy. Mc duthi gian nu go lt lu khang 45 pht, nhng c th nu mt ln cho mttun th cng tit kim c nhiu th gi. (xin xem cch thc nu go ltni phn th hai quyn sch ny)

---o0o---

U (Legumes)

u chim khong 20 n 25 phn trm trong khu phn n hng ngy.ubao gm cc loi u kh v ti, nh u nnh, u xanh, u htnh (aduku), u en, u lentil, u H Lan (snow peas), u ngt (snap

peas), u pinto, u trng, u lima, u navy. C nhiu loi u c bit


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cho mt a phng no nh pinto beans cc quc gia vng Ty NamM Chu, u en black beans Mexico, navy beans Anh Quc vBoston. u l loi thc phm cha nhiu protein, cht x, ng tpcarbohydrate, cht st v calcium.

Sn phm u nnh nh u h, sa u nnh, c th dng u n hngngy, nn c xem l mt phn c nh trong khu phn n.

u c th mua di dng kh, ng hp, ng lnh, v ti. L d nhin,ch mua loi ng hp khi khng c nhng loi ti, kh v ng lnh vchng khng cn cht sinh t v c cht ha hc gi lu "preservative".

Ngoi tr u lentils v split peas, cn tt c cc u khc phi ngm nctrc khi nu vi mc ch lm u bt cng v ci thin tnh trng hp th.

Nhm gim hi gas c th c, nn ngm u khong bn gi ri b ncngm v xc ra li vi nc mi trc khi nu.

Cc loi ht (nuts and seeds) c cha nhiu cht khong nhng cng cnhiu cht bo nn ch c xem l th n chi, ngoi tr Flaxseed chamt vi cht ha tho c kh nng nga cc mm ung th v, v c tc dngantioxidants, ng thi n cng c cht bo tt loi Omega-3 fatty acids,lm gim cholesterol xu LDL.

CC MN RAU (Vegetables)

Cc mn rau ti nn chim khong 20 n 25 phn trm, bao gm nhiuloi rau, nh bng ci trng (cauliflower), bng ci xanh (broccoli), bp ci(green cabbage), ci bp tho (Chinese cabbage), chi ci Brussel, ci xanh(mustard green), ci ngt (Yu choy), cn Tu (Chinese celery), x lch xanh(green leaf), x lch bp (iceberg lettuce), x lch Romain (Romain lettuce),x lch Boston (Boston lettuce), x lch Lt, c sn (jicama), b lng(moqua), b r (kabocha), c ci trng (daikon), khoai m (yucca) khoai lang(sweet potato, yam).v.v., nhng nhiu b dng nht vn l broccoli. Chmt cup broccoli ct nh cung cp 90% hm lng vitamin A di dng

beta carotene cn thit hng ngy, 200% lng viatmin C, 25% cht x cnthit, v mt s lng nh calcium, niacin, thiamin, v phosphorus. Mt cup

broccoli cung cp 45 calories.

Nhng nghin cu khoa hc chng minh kh nng chng li ung th ca cth nu thng xuyn dng cc loi rau cha beta caroten, v th hy chncc loi rau c mu m, nh xanh m v vng hay o, nhng th ny c


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cha beta carotene, carotenoids, vitamin C, folic acid, calcium, v nhiu chtb dng khc. L rau xanh m rt tt v cung cp t calories, nn c coil mt loi thc phm thng dng, cn n hng ngy.

Ngoi ra, theo cc nh khoa hc Nht, th nm shiitake c trin vng nhiutrong vic gim nguy c ung th. Cc ti liu y khoa Nht Bn chngminh rng nm shiitake c tc dng chng ung th bu rt mnh m khnggy c hi no.

C nhiu cch ch bin a dng: xo, hp, luc, trng, xo rt nc. Raucng c th n sng hay nu va chn. Rau spinach c th steam haymicrowaved m khng cn cho thm nc. Di y l cc cht dinh dngc trong mt khu phn 3,5- ounce rau:

Beta carotene (Bn cn t nht 6 milligrams hng ngy): dandelion greens(8,3 mg), kale (5,4 mg), turnip greens (4,5 mg), spinach (4 mg), v mustardgreens (3,2 mg).

Viatamin C(Bn cn trong khong 250 n 500 mg hng ngy): kale (120mg), mustard greens (70 mg), turnip greens (59 mg), watercress (44 mg),dandelion greens (34 mg).

Folic Acid (Bn cn ti thiu 400 micrograms hng ngy): turnip greens(193 mcg), spinach (190 mcg), mustard greens (190 mcg), chicory (110

mcg), v arugula (95 mcg).

Calcium(Bn cn khong t 800 n 1,500 mg hng ngy): turnip greens(190 mg), dandelion green (185 mg), arugula (160 mg), kale (135 mg), vwatercress (120 mg).

Iron (n ng cn 10 mg, ph n cn 15 mg hnmg ngy): dandelion greens(4 mg), Swiss chard (3 mg), mustard greens (2 mg), turnip greens (2 mg) vkale (2 mg).

---o0o---

TRI CY TI

Tri cy ti c th dng khong 5 n 10 phn trm khu phn n hngngy. C th dng loi kh thay th trong ma khng c tri ti.


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Rau v tri cy l nhng tng phm qu bu ca tri t v chng c chanhiu nng lc mt tri, nhiu cht sinh t, cht khong, cht x, v chochng ta mi v thm ngon.

Bt c khi no c th c, nn chn rau qu ti v ng ma v gi c rhn, mi v thm ngon hn, v nhiu cht b dng hn. Rau qu tri mathng t v trng trong green house, khng c nh sng mt tri v thnggim nhiu cht sinh t b dng. Rau qu tri ma nhp cng li c nguyc nhim thuc st trng DDT v nhim vi khun samonella nh xy racht ngi v n tri du nhp cng t Mexico.

Nu nh khng c rau tri ti, bn hy chn loi ng lnh. Gi tr dinhdng vn cn nh nguyn, ch c gi hi t. Nn gim n tri cy nghp v nh sn xut c thm nhiu ng v cht ha hc preservative.

---o0o---

CHNG 7 - THC PHM KHNG TTCHO SC KHE CN LOI B

THT B V THT HEO:

Ti t James Garner mi y qung co tht b cho k ngh sn xut tht vikhu hiu "real food for real people". Nhng khi mn qung co c pht

hnh th ng ta phi v bnh vin gii phu ni mch vnh tim (coronaryartery bypass surgery). ng ta thot cht v sau thay i ch dinhdng t n tht qua n chay cng l qung co xe hi thay v qung co ntht. Qu tht, tht b v heo l loi thc phm khng tt v cha qu nhiucholesterol v cht bo bo ha. l cha k n nhng cht c hi do kthut nui b v heo ngy nay nhim trong tht.

c bit trong nhng nm gn y chnh ph lu tm nhiu n vn tht b nhim, nht l k t khi vi khun E. coli O-157:Hxut hin vothng 12 nm 1992 trong hamburgers tim Jack in the Box min Ty-BcHoa K lm thit mng bn tr em v 700 ngi khc lm bnh.

Mc du chnh ph ban hnh nhiu bin php kim phm, nhng vn cnnhiu vn cha c gii quyt. Th d nh thiu ngn sch thit lp cc

phng th nghim ha hc cp cao ti cc xng sn xut tht khm phra cc vi khun m phng php kim phm hin nay qua phng thc s,thy v ngi khng th no khm ph c, hay p dng ngh ca cc


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chuyn gia an ton thc phm v vic kh trng bng quang tuyn (radiationpasteurization) cha c, v dn chng e s cc tia t ngoi cn tn ngtrong tht c th gy nhiu bnh khc nh au m, birth defects, v nhimmi sinh thi.

Do nhng vn nn cha gii quyt nn cho n nay vi khun E. coli v vitrng listeria vn nm trong hamburgers, cc hotdogs, v cc loi tht thimng by bn ti cc siu th m bng chng l vo thng 8 nm 1997 chnh

ph phi ra lnh thu hi 25 triu pounds Hudson Foods ground-beefs bnhim.

Vo thng 8 nm 1998, cc loi tht gi hotdog v tht thi mng, gm cmt s bn di nhn hiu Ball Park, Grillmaster v Hygrade, ca cng tySara Lee Corp. b thu hi sau khi tht gy ng c cho t nht 40 ngi

trong 10 tiu bang, c bn ngi cht. Cc thc phm ny c ch bin c xng Bill Mar Food ca cng ty ti Zeeland,

Mt cuc thu hi khc xy ra gn y nht thu hi cc sn phm tht tthng 12 nm 1998 va qua cng do Sara Lee sn xut. Theo tng trnh tTrung Tm Kim Sot V Ngn Nga Bnh Tt CDC ti Atlanta, c t nht60 ngi b nhim bnh ti 12 tiu bang. Nhng ngi ny b bnh saukhi h n hot dog hoc mt s loi tht khc b nhim trng listeria do cngty Bill Mar Foods, mt chi chnh ca i cng ty Sara Lee sn xut. Mttun trc tng s ngi b thit mng v tht c l 12 ngi. Vi trng

listeria c th gy st nng, au bp tht, nn ma v tiu chy. Nu vi trngnhim vo h thng thn kinh, bnh nhn cn c th b nhc u, au gy v

b chng mt. Ngi khe mnh b trng vi trng listeria c th s khngsao. Nhng, vi trng listeria c th gy t thng, lm nhc u mt bn vnhim trng mu. Nhng ngi d b nht l ph n c thai, ngi gi vngi c h thng khng th yu.

Trung tm Kim Sot v Ngn Nga Bnh Tt CDC cng cho hay k t uthng 8 n thng 12 nm 1998, c 40 v ng c listeria c pht hinti cc bang Ohio, New York, Tennessee, Massachussetts, Michigan, WestVirginia, Connecticut, Oregon, Vermont v Georgia.

Nh th chnh ph bt lc trong cc n lc kim phm nn nh chocc nh sn xut tht t lo liu ly, do mi xy ra cc tai nn trn.

THT G:


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Ging nh tht b v heo, tht g khng c cht x, cht carbohydrate vcha nhiu cht cholesterol v cht bo bo ha. Cht cholesterol trong thtg cng bng khong nh trong tht b l 25 milligrams mt ounce. Bc sCastilli ni rng, mi 100 mg cholesterol, tc n khong 4 ounces tht ghng ngy s lm gia tng hm lng trong mu ln na chm (0,5).

Ging nh cc loi tht khc, chnh trong tht nc g c san cht bo mbn khng th no loi b c. Cht bo bo ha saturated fat khng ttcho chng ta, n ng cc xung quanh b thnh cc mch mu. Khi n nhpvo c th, s c bin i thnh cholesterol qua s kch thch ca gan. Vth, ngay c tht g nc "lean" cng c mt s lng ng k cht bo boha v cht cholesterol. So snh vi tht g, thc phm rau u hon tonkhng c cholesterol.

Ngoi cht bo bo ha v cht cholesterol, cht c trong tht g l mt vn nghim trng. Theo Consumer Reports, "C t nht l 5 phn trm hichng thuc c c tha nhn v bo co ." T chc sc khe th giiThe United Nations World Health Organization cho bit khong 10 phntrm bnh tt do thc phm c hi trn th gii. C quan phng nga vkim sot bnh tt CDC ca chnh ph Hoa K cng cho hay l nhng bnhgy nn do tht g gia tng ba trm phn trm trong khong t nm 1988n nm 1992.

Theo mt bo co ca s nghin cu kinh t ca B Nng Nghip Hoa K

th "nhng vi khun sinh bnh tt gm virus, bacteria, parasites, v fungitrong thc n gy nn 6,5 triu n 33 triu ngi bnh v c trn 9.000t vong mi nm ti Hoa K. Chi ph hng nm tn khong 5,6 t n 9,4 tdollars. Tht l ngun chnh dn n s ngi bnh v cht ny."

Ti liu bo co cng ni rng "Thc phm mang nhng vi khun gy bnhl nhng loi cha nhiu protein ng vt, nh tht b, heo, g, c, tm,trng v sa cng cc ph sn ca sa nh cheese v b".

Trong s nhng bnh gy nn bi thc phm c xc nhn bi CDC, trn90 phn trm l do chn loi bacteria. Tht gia cm (poultry) bao gm tht gta v g ty l ngun cung cp ln nht nm loi vi khun Campylobacter

jejuni hay coli, Salmonella, Shigella, Yersinia, and Staphylococcus aureus.

Trong nhng nghin cu v tht g gn y Hoa K, Consumer Reports tm thy 71 phn trm s lng tht g c mang vi khun, trong 63 phntrm l loi campylobacter v 16 phn trm l loi salmonella. Tm phn


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trm tht g c c hai loi campylobacter v salmonella. Cng theoConsumer Reports, mt phn hai mi con g gn ung thi, v ngay c gti tt cng khng c ngha l khng c cc loi vi khun ni trn. Slng tht g nghin cu ni trn l loi tht thng by bn trn th trngc dn nhn hiu chng thc ca USDA, l loi "khng thy du hiu bnhtt, khng bo m sch s" (free from visible signs of disease, is noguarantee of cleanliness)

Salmonellosis l bacteria gy infection n h thng tiu ha, lm nn ma,au bng, nng lnh v yu ngi. Samonella c th lm c mu v gycht ngi.

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C, CUA, TM, S, C v HNC v cc loi hi sn khc c t cht bo v cholesterol so vi tht ng vt.Tuy nhin, chng cng c cholesterol v cht bo, nht l tm. C chanhiu protein v thng nh hng n bnh xp xng v kidney.

Cng tng t nh tht ng vt b nhim bi cc vi khun Samonella, E-Coli v cc cht c hi, c v cc loi tng cn cng th, Vibriovulnificus, mt loi vi khun thng tm thy trong shellfish v oyster gy t nht 87 ngi cht t nm 1989. Cc loi c bin cng mang nhiu vi

khun c hi khc bi v cng ngy nc bin cng b nhim bi conngi. Ngi ta khm ph ra c siu vi khun hepatitis A cng c trongshellfish. l cha k n cc loi vi khun Samonella typhi, Vibriocholerae.

Ciguatoxin to nhim trng ng rut v no b c tm thy hu htloi c vng n i, vng bin Florida v Caribbean, bao gm c loi csnappers, barracuda, groupers, hogfish, scorpion fish, v amberjacks.

Mt loi vi khun khc l Parasites thng xy ra cho nhng ngi n c

sng hay c nu khng chn. V th nhiu ngi khng dm n mn sushiv mn sashimi, hai loi mn n c a chung ca ngi Nht hay mngi c chp sng ca ngi min Bc Vit Nam.

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TRNG, CHEESE, B V SA


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Trng g, sa b v cc ph sn ca sa nh cheese v b l thc phm rtph thng ca ngi Ty phng v tr thnh mt phn ca nn vn ham thc, mc du nhiu quc gia khc khng chp nhn vn ha ny. TiHoa k, k ngh b sa rt giu c v nhiu quyn lc chi tiu rt nhiutin gio dc ngi dn Hoa K t lc ln 4 tui l mt ngy phi ung

ba ly sa, qua vic qung co v bo tr ti liu in sch v cp tiu hc. l cha k n cc cuc vn ng vi cc nh lp php lm lut c li choh. Thc s, sa, b, trng cng cc ph sn lin h khng c li cho sckhe nh cc nghin cu khoa hc chng minh. Trng cha nhiucholesterol v protein nn khng tt. Ngoi ra c th c vi khun gy chtngi Salmonella, nh xy ra.

Hai l do chnh ngi ta khng n trng g l gim cholesterol v ngnnga bnh c th gy cht ngi do vi khun salmonella em li.

Trc y chng ta s lng trng g v mt lng trng g loi va ccha ti 213 mg cholesterol v c mi 100 mg cholesterol chng ta n vo,hm lng cholesterol trong mu gia tng ln na chm. Ngy nay thm mtl do khc chng ta s, v trng g c nhim vi khun salmonella. Theo

bo co gn y ca c quan USDA th mi nm c khong 2,3 triu n46,8 t qu trng g sn xut ti Hoa K b nhim vi khun salmonella v cth dn ti 661.663 ngi lm bnh mi nm bao gm 3.300 ngi phi vonh thng v 390 ngi cht. H cng c lng xc xut trng b nhiml 1 cho mi 10.000 qu khi ra khi cc l sn xut. Trng b nhim sau

cn cao hn, do bi chuyn ch v khng gi ng nhit lnh i hi l40 F khi tn tr.

Trong chng trnh truyn hnh Dateline NBCthng T 1998, h chothy rng trng g sn xut ti Ohio tn tr lu n mt thng c lau ra,cho vo hp v nh du ngy mi li ri phn phi i cc siu th 27 tiu

bang. TheoDateline, nhng trng c thng c b chung vo vi trngmi trong hp mi.

c bit trong 50 bang ch c bang Wisconsin l ngn cm khng cho"rewashing" v "redating" trng. Cc khoa hc gia cho rng vi khunsalmonella ny sinh nhanh chng nhit 50 F. Nu trng gi nhit trong phng bnh thng vi khun s tng nhanh gp 100 ln. Datelinech cho thy rng nhit mt nh my sn xut trng Ohio l 53 .


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Cn v sa b, ngi Hoa K cng ang dn dn thay th bng sa unnh v theo Hi ng Y Khoa Hoa K cho bit nh sau:

- Sa b v cc ph sn ca sa cha nhiu cht bo bo ha v chtcholesterol, khng tt cho sc khe.

- Sa b l ngun d ng (allergy) cho nhiu ngi. C ngi ung sa b bkh th, nga da, hay ni mn..

-Ging nh tht ng vt, sa b v cc ph sn ca sa thng bnhim c (contaminated), t thuc dit trng (pesticides) cho nthuc khng sinh (antibiotic). Theo nhiu nghin cu gn y, c mttrong ba hp sa b by bn ti siu th c nhim cht khng sinh mcc nh sn xut b trn vo thc n cho b. Hai mi by loi

thuc khng sinh khc nhau v ba mi ba loi thuc khc c chophp dng trong k ngh nui b v k ngh sa b ti Hoa k ngynay. Bc s Stuart Levey thuc vin i hc Tufts University Hoa K bo ng tnh trng nguy him sc khe khi cc thuc tr sinh khngcn hiu dng tr bnh i vi nhng ngi vn c san antibiotictrong c th. Hng nm c hn 10 ngn ngi Hoa k cht v l do ny.

- Cht kch thch t BGH lm cho b nhiu sa c trong sa b c th emli nhng nguy c v chng bnh ung th v v t cung ca ph n.

- Sa b c lin h n bnh tiu ng Insulin-dependent. Cc khoa hcgia tm thy nhng chng c cho rng cht khng sinh trong sa b ph hy cc t bo sn xut ra insulin trong c th.

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DU (Oils)

Du tho mc tt hn cht m ly t tht ng vt. Nhng, mt cch tngqut, chng ta phi loi b m ng vt v gim thiu ti a vic s dng

du thc vt loi bo ha (saturated fat). Bt k l loi bo ha hay khngbo ha, loi thc vt hay ng vt, cht bo u c nh hng n s nguyhim ca bnh tim mch v ung th. Thm vo l n cung ng gp hailn calories so vi protein hay carbohydrate. Do vy chng ta nn loi bcc thc phm chin san by bn ngoi ch. Khi chin xo nh ch nndng loi du canola v c bch phn cht bo bo ha thp nht (4%) v


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nn dng mt ln. Nu cn dng du pha trn nn dng loi du olive hayflaxseed oil l tt nht. (Xem tim ni phn gii p thc mc)

Tng cng cn nn bit cc loi thc phm bin ch t tht ng vt,thng l cc loi vn vt, cc cht tha c tng hp lm thnh nh hotdog, tht bm v..v.. do ngi n thng hay sinh bnh. Ring cc loithc phm ca ngi Vit Nam lm, nh gi th, gi la, ch la, lng heo,tit canh, ch c v..v..ngi vit khng bit r v tnh trng v sinh an tonkhi sn xut, nhng c mt iu chc chn nhng th cha rt nhiucholesterol v cht bo bo ha.

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CHNG 8 - THC PHM BIN CH

Thc Phm Bin Ch (processed foods) l nhng thc phm c ch binvi sc nng t 0 n 237.6 F hay cao hn na, hoc bng phng phpha hp hydrogen nhit v p sut tht cao 250-400 F(hydrogenation process) v sau c tn tr trong nhng kho lnh

phn phi n ngi tiu th. Theo nh ngha ny, thc phm kh, thcphm ng hp, v cc thc phm i hi phi kh trng (pasteurization)nh sa ti u c sp loi thc phm bin ch.

Phn ln nhng thc phm bin ch thng c cha nhiu ng, mui, bt

ngt, cht bo, v mt vi ha cht c mc ch gi cho thc phm c lu,c mu sc ti v c mi v thm ngon.

Mt s thc phm bin ch v thc phm ng hp khng cn cht sinh t(vitamins) v cht phn ha t (enzymes), mt cht xc tc (catalyst) giptiu ha thc phm d dng v hu hiu.

C nhiu l do khin chng ta khng nn, hay ch nn n hn ch thc phmbin ch, nh l:

1. Thc phm bin ch d lm h hng khu v bi v chng cha nhiung, nhiu mui, v nhiu cht ha hc khc cho thm vo, nh mu scv mi v. Cc nh sn xut thc phm bin ch c thay i khu v cachng ta, lm cho chng ta phi c thi quen hay ni mt cch khc l phighin mi v ca h. Th d nh phn ng ngi Vit chng ta trc khiqua M khng h bit smoked ham, bacon hay bt c th thc phm no c


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mi khi p (smoked), vy m c mt s ngi, sau 25 nm n nhng thcn ny, cm thy ghin v cho rng khi n nhng th khc li thy lt lo.

2. Nhng ha cht cho thm vo thc phm (chemical additives) thngkhng tt bi v chng l thnh phn ha hc c th lm yu h thng minnhim ca c th chng ta nu chng ta tiu th nhiu.

3. Thc phm bin ch thng n cha nhiu cht ang trong vng tranh cinh ng, mui, cht bo trans-fatty acids, bt ngt.. Nhng th ny uto nn nhng vn ca sc khe.

4. Thc phm bin ch cha nhiu thnh phn b mt, th d nh thc phmbin ch gc tht ng vt loi hot dogs c cha da, tai, mi v nhng thlinh tinh khc ca th vt m cc nh sn xut khng mun vt b.

5. Qua tin trnh bin ch, mt s loi thc phm b mt i nhiu cht dinhdng nn cc nh sn xut cho trn thm vo mt s cht dinh dng nhnto in khuyt, mc du c qung co l tt nhng thc t cho bit,nhng th ny khng c tt bng nhng cht dinh dng t nhin.

6. Chi ph mua thc phm bin ch nhiu khi cao hn l thc phm ti, thd nh bng ci xanh (fresh broccoli) gi khong $0.78/lb, trong khi yfrozen broccoli gi $1.19/lb.

---o0o---THC PHM CHAY BIN CH

Cc tim thc phm "health food stores" v mt s siu th c by bn rtnhiu thc phm chay bin ch, khng c ngun gc tht ng vt, c thgip bn rt nhiu trong vic chuyn i ch dinh dng t tht dng vtqua thc phm rau u. Nhng thc phm ny, t burgers cho n mnxn, c lm t protein u nnh, go lt, nm rm v cc th rau ukhc, n cng ngon v cm thy gn ging nh nhng mn n tht c m bn

vn n trc y.

V cn cung ng cho nhiu s thch khc nhau, nn cc nh sn xut cngch ra nhiu loi thc phm chay c bo khc nhau, fat, low-fat, v non-fat. Bn c th th c ba loi t mnh bit rng loi fat bao gi n cngthy ngon v m hn. V th bn nn gim t t, t fat, n low fat.


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Di y l bng k khai mt s loi thc phm chay bin ch hin c trnth trng.

Vegetarian Burgers Fat Content

(% of calories)Shiitake Mushroom Burger (shiitake mushrooms,soy protein)

2%

Garden Burger (soy, brown rice, mushroom) 15%Lightlife American Grill (soy) 26%Lightlife Barbecue Grill (soy) 41%Lightlife Lemon Grill (soy) 33%Meat of Wheat Burger (wheat) 09%Soy Deli Tofu Burger (soy) 56%

Stow Mills Tofu Burger (soy) 45%White Way Meatless Tofu Steaks (soy) 48%White Way Tempeh Burger (soy) 25%White Way Teriyaki Burger (soy) 25%Worthington Vegetarian Burger (wheat) 25%Yves Veggie Burgers (soy, wheat) 26%Vegetarian Hot Dogs

Lightlife Smart Dogs (soy, wheat) 00%Lightlife Tofu Pups (soy) 53%SoyBoy Not Dogs (soy) 49%Yves Veggie Tofu Wieners (soy) 40%Deli Meat Substitutes Heart & Soul BBQ Whibs (wheat) 13%Heart & Soul Trim Slice Roast Beef Style (wheat)19%

Heart & Soul Trim Slice Turkey Style (wheat) 11%Lightlife Fakin' Bacon (soy) 29%Lightlife Foney Baloney (soy) 53%Lightlife Lean Links (soy) 39%Loma Linda Little Links (wheat) 56%Meat of Wheat Sausage Style (wheat) 11%


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SoyBoy Vegetarian Breakfast Links (soy) 53%Yves Veggie Deli Slices (soy) 26%Other Meat Substitutes

Meat of Wheat Chicken Style (wheat) 17%Meat of Wheat Hearty Original (wheat) 09%

Mc du thc phm chay bin ch c xem l khng tt khi so snh vithc phm rau u, ng cc nguyn cht, nhng vn tt hn nhiu, khi sosnh vi tht c. Tht ng vt l mt loi thc n khng tinh khit v bnhim c trong qu trnh nui chng vi thc n hn hp bng ha cht lm chng chng ln, bo nhanh, nhiu sa, t au bnh, cho n khi x thtchng by ra ch bn phi dng thm nhiu ha cht khc na tht c

ti, c lu v c mu p t nhin, l cha k khi con vt b chtau n thi ra cht c t ngm vo tng th tht, v..v.. Do chng th nthc phm chay bin ch cn tt hn n tht ng vt.

Mt iu chng ta nn nh l, c bit bao nhiu ngi cht hay b bnhkhn cp v n tht c b nhim c, trong khi cha thy c ai cht hay b

bnh v n thc phm chay bin ch. (xem thm chi tit bi ni v tht ctrong chng 7)

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THC PHM NG LNH

Thc phm ng lnh c sp loi thc phm bin ch khi nh sn xutch bin thc phm bng sc nng t 0 n 237.6 F hay cao hn na, sau lm ng lnh ngay. Nhng loi ny bao gm frozen-precooked mealshay cn gi l convenience foods. Loi thc n san ny cng thng ccha nhiu ng, mui, bt ngt, cht bo, v mt vi ha cht c mcch gi cho thc phm c mu sc ti v c mi v thm ngon.

Rau v tri cy ti ng lnh, ngc li, khng phi l thc phm bin ch.Cc nh dinh dng cho rng chng cn tt hn rau tri ti ngoi ch, vcha nhiu cht dinh dng hn do bi rau qu ng ma va hi l chong lnh ngay. Rau tri ti bn ch, thc ra khng c ti, v thngc gt hi trc tui, mt thi gian chuyn vn v thi gian nm ch.Th d nh mt ounce frozen broccoli so snh vi mt ounce broccoli ti,


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c cha nhiu hn mt phn ba viatamin A (beta carotene). (University ofCalifornia Berkeley Wellness Letter, February 1997)

Ni tm li, thc phm nguyn cht cha bin ch (unprocessed), cha ilc (unrefined), k c rau tri ng lnh l thc phm tt nht. Thc phmchay bin ch, bao gm convenience foods v fast foods, c nhiu tin li,nhng khng c tt bng ti nguyn cht. Tuy nhin, trong i sngtng i, trong hon cnh x hi vn minh hin nay, chng ta kh m chnla c ci ton ho nht, th nn, thc phm chay bin ch vn l mt schn la tt v khn ngoan.

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CHNG 9 - NHNG VN C BIT CN QUAN

TMC ba vn c bit m ngi n chay cn phi lu l: protein, calcium,v vitamin B-12. Thc t hai vn u khng c vn , ch l huynthoi. Ch ring vn th ba, nhng ngi n chay "vegan" mi phi c

bit quan tm.

PROTEIN

Mt iu bt hnh cho chng ta l c quan im san v ch protein nh l

ng ngha vi t sc khe. y ch l huyn thoi c dng ln bi kngh tht v k ngh b sa. Thc t cho bit, chng ta khng cn nhiuprotein, nht l protein tht. C nhiu l do tt trong vic gii hn protein.Nh hai v bc s McDougall v Rosenthal gii thch, ch dinh dngnhiu protein tht em li hai hu qu l: bnh thn (kidney disease) v bnhxp xng (osteoporosis). n thc phm cha nhiu protein bt b phnthn lm vic nng nhc hn trong n lc loi b cht ammonia, ph sn catin trnh bin dng thc phm v c th dn n vic h thn sm hn.

Nhiu protein cng to nn tnh trng tht thot calcium qua ng tiu.

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CALCIUM

Calcium l mt cht khong rt cn thit tng trng v bo tr h thngxng ct v rng ca con ngi. Vo khong gia tui trung nin v tuigi, s thiu ht cht vi s dn n tnh trng xng d b xp v gy m


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danh t y khoa gi l "osteoporosis". Chnh v iu ny m cc nh sn xutsa thc dc dn chng Hoa K nn ng ba ly sa mt ngy v sa ccha nhiu cht calcium.

Nu iu trn ng th chng ta phi thy nhng khu vc dn s ung nhiusa nh Thy in, Na Uy, Tn Ty Lan v Hoa K, dn chng khng b

bnh xp xng. Thc t tri li, nhng quc gia ny ung nhiu sa b vn nhiu protein tht nht trn th gii li c t l b bnh xp xng nhiunht.

Cc nh nghin cu khoa hc cho bit rng dinh dng bng protein thtl nguyn nhn lm tht thot calcium qua s bi tit. H cho hay, cng nnhiu protein tht, cng nhiu lng calcium b tht thot ra ngoi.

kt lun, chng ta c th thy r rng rng ni nhng quc gia n nhiuprotein c ngun gc thc vt, n t tht, mc du s lng calcium vo cth t hn, xng ct dn chng vn cng cp hn qua t xut b xng thphn. Cc quc gia ny theo khuyn co ca World Health Organization lgi mc calcium 400 v 500 mg mt ngy, trong khi , Hoa K khuynco dn chng l 800 n 1200 mg mt ngy.

C l chng ta khng cn nhiu nh vy, chng ta ch cn nhiu hn phttrin xng ct trong thi k cn tr v cn va cm gi trng thiqun bnh hu ngn nga bnh xp xng v sau.

Tuy nhin nn nh, calcium ch l mt trong cc yu t tc dng n xngct. Hm lng tiu th calcium nhhng bi loi protein chng ta n,cng nh thi quen tp th dc v dinh dng. Hoa k chin u chngli bnh xp xng bng mt loi v kh khng thch hp. Chin u chngli bnh ny i hi nhng s thay i cn bn trong ng li n ungcng nh li sng ca con ngi.

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VITAMIN B-12

Vitamin B-12 thng khng c nhng thc phm chay, nn nhng ngin chay thun ty (vegans) khng dng trng g v sa b, cn phi n thmcc thc phm c pha trn vitamin B-12 nh thc n sng cereals, sa unnh Eden Soy Extra ca Eden Foods, Inc. hay ung thm multivitamins.


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c bit c th con ngi cng nh con vt khng th t to ra vitamin B-12, tuy nhin con vt c c vitamin B-12 l nh nhng bacteria sinh sngtrong ming v trong h thng tiu ha. Mt vi thc phm u nnh dngln men nh miso v tempeh sn xut Chu c cha mt lng nhvitamin B-12. Tuy nhin, nu hai loi thc phm ny c sn xut ti HoaK li khng c v s bin ch qu sch s nn thng hy hoi loi bacteriasn sinh ra vitamin B-12.

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CHNG 10 - CC CHT GIA V

ng, mui, dm v bt ngt l nhng gia v chnh c nm nm vo ccmn n cho ngon ming. Tuy nhin c nhiu vn lin quan n sc khe

m chng ta cn phi . Ring Vit Nam, cc b ni tr cn c thiquen l dng hn the (borax granular) v phn chua (alum) khi bin ch ccmn n. Hai cht ny l hai cht ha hc c hi, b cm s dng ti giat lu Hoa K. Tuy nhin chng ti cng vit tm gn ni phn cuichng ny lu cc c gi ti Vit Nam.

---o0o---

NG

Theo bo co ca b Nng Nghip, ngi dn Hoa K tiu th trung bnh150 pounds ng ct trng mi nm tc khong 20 teaspoons ng mingy, hay tng ng vi 320 calories. S lng ny khng bao gmng t nhin c trong nhiu loi thc phm nh tri cy v rau u. yl s lng c thm vo trong thc phm.

Phn ln ng chng ta tiu th c t nhiu ngun cung cp khc nhau,nh nc gii kht soda, cereals n sng, juices, cc loi bnh ko nhcookies, muffins, donuts, cheesecake, cinnabon, v cc thc phm bin chkhc.

ng mang nhiu dng th v tn gi khc nhau nh ng trng, ngnu, ng th, can sugar, corn syrup, honey, molasses, sorghum syrup, vfruit juice concentrate.

ng l mt cht dinh dng em nng lng cho con ngi. C 1 gramng cung cp 4 calories. USDA khuyn co ngi dn Hoa K nn gii


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hn mc 6 teaspoons ng cho nhng ngi p dng chnh sch n ung1.600 calories mt ngy. Tiu th 20 teaspoons ng mt ngy hin nay lqu nhiu.

Nn nh n mt ci bnh pecan roll ca Au Bon Pain hay ci bnh cinnabonca Cinnabon c ti 11 teaspoons ng, 45 gram cht bo, v 800 calories,nhiu hn c mt ba n sng vi hai trng g p la, hai ming nh bacon,hai ci sausage links, v hai pancakes.

Cho n nay, c quan FDA cng nh hip hi cc nh sn xut ng vncho rng ng l thc phm an ton (sugar is safe). ng! Nhng h khngni r s lng tiu th no mi l an ton.

Cc nh sn xut cn ni thm l c th con ngi hp th mi th ng

carbohydrates ging nhau. Ngc li cc nh nghin cu khoa hc cho rngng n gin (simple sugar hay simple carbohydrate) nh ng trng,mt ong, mt ma, nho kh.. hp th nhanh chng v lm gia tng ngtrong mu ln cp k hn l loi ng tp (complex carbohydrate).

Nm 1981, Dr. David Jenkins thuc vin i hc, University of Toronto, phbin trn tp san TheAmerican Journal of Clinical Nutrition bng ch sng (glycemic index), biu th nhanh ca thc n cha nhiucarbohydrate c chuyn ha thnh glucose v a ng trong mu lncao n mc no . ng, nh ng ct, mt ong, mt ma hay nho

kh, c ch s ng 100 n 126. So snh vi ch s ny, u nnh c chs t 10 n 20, u lentil c ch s trung bnh 50, v go lt c ch s 78.

Ni tm li, tiu th nhiu ng khng tt, c hi cho sc khe v scalories do ng cung cp khng tiu dng ht s c c th hon ithnh cht bo triglyceride v d tr cc m t bo di dng m. Nndng cc thc phm c ch s ng thp. (xem bng k khai ni chng 4)

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MUI

Mui l mt loi cht khong (mineral) c t nhin trong cc loi thcphm, rt cn thit cho con ngi. Chng gip s cn bng lng nctrong c th, iu ha p sut mu, truyn tn hiu no b, v cm gi shot ng bnh thng ca cc c bp tht.


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Tiu th nhiu mui c th nh hng n chng cao p sut mu (highblood pressure, or hypertension). Cao p sut mu l yu t nguy him chnhcho cc bnh tim mch, nh nhi mu c tim, tai bin mch mu no, v

bnh thn.

Phn ln chng ta tiu th mui nhiu hn l c th chng ta cn. Ngay cnu bn khng b chng cao p sut mu, bn cng nn gi lng mui nhpvo c th hng ngy mt cch gii hn va .

Mui c ti tun hon (recycled) trong c th v n ch cn c thay ths lng mui tht thot qua h thng bi tit bnh thng hng ngy mthi. S lng thay th cn t 1 n 3 grams mui mt ngy, tc khong 1/2n 1 1/2 teaspoons. Nn nh, 1 teaspoon mui bng 2.000 milligrams.

Ngi dn Hoa K hin nay tiu th mui hng ngy t 4.000 n 6.000milligrams.

Trong tt c cc thc phm chng ta n u c san mui, t tht c n rau,u v tri cy. Tuy nhin, phn ln ngi dn Hoa K tiu th mui quacc thc phm bin ch c cc nh sn xut cho thm vo di dngsodium chloride cho ngon ming. Mui cng c n du trong cc chtha hc thm vo, nh sodium nitrite, sodium benzoate saccharin, sodium,and monosodium glutamate. Kt qu l chng ta khng bit rng chng ta tiu th nhiu mui gp n 5 ln nhu cu c th cn.

Nhng ngi n thc phm t nhin nh n 4 nhm thc phm nguyn cht(unprocessed): ng cc, u, rau, v tri cy c th xem l lng muicn thit cho c th hng ngy.

Nhng c quan chm sc sc khe cho ngi dn Hoa K v Anh Quchin nay chng li vic n qu nhiu mui v n c nh hng n p sutmu trong c th.

Ti sao n nhiu mui li nh hng n p sut mu? Bi v gia tng lng

mui vo c th, gy nn nhu cu cn thm nc trong mu. Lng mu giatng, i hi tim phi lm vic nng nhc hn bm mu lu thng v do gia tng p sut mu

Theo c lng 70% mui nhp vo c th chng ta hng ngy t cc thcphm bin ch. V th ng li ct gim mui d dng nht l khng nnhng thc phm bin ch. Hy c nhn hiu thc phm v ch nn dng


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nhng thc phm no c cha t hn 100 milligrams sodium cho mt khuphn n (serving size). Th d nh phi loi b ngayNissin Cup Noodle withShrimp, v n c cha ti hn mt nghn milligram mui (1.070 mg) v

Nongshim Bowl Noodle (Korea) c cha ti gn mt ngn ri milligrammui (1.470 mg), l cha k n nhiu cht bo khng bo ha, lm tdu nhit i palm oil. Thng thng nhng thc phm cha bin ch(unprocessed foods), dng t nhin, c mt hm lng sodium thp,khong 120 milligrams mi khu phn, nhng thc phm ny bao gm ccrau tri ti, ng cc nguyn cht (whole grains), cc loi u (beans).

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DM CHUA

Dm (Vinegar) l mt mn gia v c v chua dng nm nm thc phmcho c mi v m . Hin nay trn th trng Hoa K c ba loi dm khcnhau, l dm trng (white distilled vinegar), dm ru vang (winevinegar), v dm to (apple cider).

Hai loi dm trng v dm ru vang c lm t s ln men bi cht acidacetic C2H4O2, t dung dch c cht ru nh ru ln men (fermentedwine) v mch nha ln men (malt liquors). Cht acid acetic l mt loi acidc, n hy hoi hng huyt cu, gy ra bnh cng gan cng lm tr ngitiu ha.

Dm to (apple cider), ngc li, c cha cht acid malic (C4H6O5) l mtcht acid hu c c ch trong tin trnh tiu ha thc phm. N cng c khnng lm tan bnh mu ng, gip mch mu lu thng bnh thng, v thc ngi dng tr bnh mu ra nhiu lc c kinh nguyt hay khi b phuyt cao.

Chng ti khuyn qu bn ch nn dng loi dm to khi khng c chanhti, v loi dm to lm t tri to ch khng phi lm t v to v rut to(peelings and apple cores). Nn chn loi nguyn cht.

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BT NGT

Bt ngt, tn chnh thc l monosodium glutamate, thng vit tt l MSG,l mt loi mui glutamic acid, mt th amino acid c t nhin trong c th


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con ngi, trong protein tht ng vt v trong thc vt, nh nm rm, upeas, c rt, rong bin, v...v...

Mc du bt ngt l mt trong 24 amino acid ca protein nhng n khngnm trong nhm 8 loi amino acid thit yu cho c th, m c th khng tto ra c. Nu trong khu phn n bnh thng hng ngy ca chng ta c lng amino acid t cc loi thc phm th c lng glutamic. Nus cung cp qua con ng n ung khng th c th c th t to rac. Thc s c th chng ta khng cn glutamic di dng bt ngt.

c bit, ngi Nht khm ph ra u tin cht bt ngt ly t tinh chtrong bin (seaweed) v sn xut thng mi, t hn hai nghn nm nay.

Ngi Trung Hoa cng dng bt ngt rt ph thng, t nh n nh hng, tcc loi bnh ko n cc mn n.

Di y l bng k mt s thc phm c cha cht bt ngt "glutamate tnhin":

Nc c chua, 1 cup 0,827 mg glutamateC chua, 3 slices 0,339 mgMeat loaf dinner, 9 oz. 0,189 mgSa ngi, 1 cup 0,176 mg

Sa b, 1 cup 0,032 mgNm rm, 1 cup 0,376 mgBp ng, 1 cup 0,062 mgu peas, 1 cup 0,048 mg

Source: U.S. Food and Drug Administration

Ngy nay, bt ngt c lm bng tinh bt, tinh ng ma, tinh ng cci , v tinh ng bp ng. Bt ngt cng c ch to bi tin trnh

bin ch thc phm qua dng ln men (fermantation) hay qua tin trnh thyphn, nhit phn hay bng phn ha t enzymes.

Cht bt ngt ch to bi tin trnh bin ch thy phn cht m c gi l"free glutamic acid" hay "free glutamate" v c quan FDA t ch danh lMonosodium Glutamate MSG nu sn phm t 99% pure MSG. Tuy nhin,khi cht m thy phn (hydrolyzed protein) cha t hn 99% pure MSG,


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c quan FDA khng i hi phi k khai MSG. Mt s ch danh nhhydrolyzed soy protein, sodium caseinate v autolyzed yeast.. c ghi ninhn hiu thc phm u c ngm cha cht bt ngt MSG.

Bt ngt MSG c dng nh mt cht thm vo thc phm nhm kchthch khu v gia tng mi v thm ngon ca thc phm. Tuy nhin, ncng tr nn vn tranh lun t 30 nm qua bi v c nhng nghin cucho hay c nhiu trng hp b phn ng khi dng bt ngt.

Nhiu nghin cu khoa hc trong thp nin 1970's cho bit c t nht25% dn s Hoa K b phn ng khi n cht bt ngt MSG, t chng nhcu, chng mt, mt ni , n i ma. C quan FDA tha nhn loi btngt b phn ng l loi bt ngt sn xut qua tin trnh bin ch, tc l loi"free glutamic acid" MSG.

Ti Trung Quc, v c qu nhiu ngi n bt ngt b ng c hay d nghen ph qun, ni m ay nn trong sch y khoa ca h c nhm t "hichng cao lu Trung Quc" ch nh bnh lin h n bt ngt.

C nhiu nghin cu cng cho bit, tr em l nhm d b nguy him nht,v v vy cc nh sn xut bt ngt ti Hoa K ng loi b cht btngt MSG trong cc thc phm baby food t nm 1970. Tuy nhin, ngynay, cc nh khoa hc tm thy nhng s lin h gia bt ngt v ccchng bnh lin h n no b nh Parkinsonism, Huntington's disease, v

Alzheimer's disease, m chng thng xy ra ni ngi gi. Trc y hngh rng ni ngi ln, cc t bo no b c bo v khi s xm nhpca bt ngt, nay h tin rng c t nht nm vng trong no b khng c

bo v.

Nm 1959, FDA sp loi bt ngt MSG nh l mt loi thc phm anton nh cc loi gia v khc, salt, vinegar, hoc baking powder. Nm 1986,FDA cng lp li rng cht bt ngt an ton.

Cc thc phm rau, u v tri cy c cha nhiu cht bt ngt t nhin nn

nhng ngi n chay hay khng n chay khng cn thit phi tm kim mtth bt ngt hy cn trong vng tranh ci. Khi i ch hy mua rau, u, vtri ti, trnh cc thc phm bin ch, nu qu cn thit phi mua, nn ccho k nhn hiu thc phm. Ngoi ch monosodium glutamate ch danh btngt, cn c nhng ch nh monopotassium glutamate, autolyzed yeast,hydrolyzed soy protein, sodium cascinate, cng u c cha cht bt ngtmsg. Nhng thc phm loi broth, bouillon, hay c ch natural


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flavoring, v natural flavorcng n cha cht bt ngt msg v c quan FDAkhng i hi nh sn xut thc phm phi k khai r khi dng hydrolyzide

protein trong thnh phn cu to sn phm.

Ni tm li, bt ngt ch l mt cht gia v ph thuc, khng cha thnhphn dinh dng no cn thit i vi c th, v vy qu b ni tr khngnn dng. Hy nn to ra v ngon ngt thc s ca cc mn n bng thc

phm t nhin.

Nu v do thi quen t lu dng bt ngt kh t b ngay c, nn thayth tm bng bt nm chay loi natural vegetarian seasoning, nh mt"optional", c by bn ti cc tim thc phm chay.

C

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Dinh Duong Ngan Ngua Benh Tat - Tam Dieu - Tam Linh