{"id":415,"date":"2013-06-19T09:23:54","date_gmt":"2013-06-19T02:23:54","guid":{"rendered":"http:\/\/kidsplaza.local\/blog\/nhung-thuc-pham-dinh-duong-chua-nhieu-omega3dha.html"},"modified":"2025-09-26T10:01:36","modified_gmt":"2025-09-26T03:01:36","slug":"nhung-thuc-pham-dinh-duong-chua-nhieu-omega3dha","status":"publish","type":"post","link":"https:\/\/www.kidsplaza.vn\/blog\/nhung-thuc-pham-dinh-duong-chua-nhieu-omega3dha.html","title":{"rendered":"Nh\u1eefng th\u1ef1c ph\u1ea9m dinh d\u01b0\u1ee1ng ch\u1ee9a nhi\u1ec1u Omega 3 & DHA"},"content":{"rendered":"

Vai tr\u00f2 c\u1ee7a c\u00e1c Omega 3 l\u00e0 g\u00ec v\u00e0 n\u00f3 c\u00f3 t\u00e1c d\u1ee5ng nh\u01b0\u00a0th\u1ebf n\u00e0o \u0111\u1ed1i v\u1edbi s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a tr\u1ebb em?<\/strong><\/p>\n

Axit b\u00e9o omega 3 l\u00e0 ti\u1ec1n ch\u1ea5t c\u1ee7a DHA v\u00e0 EPA. DHA ( vi\u1ebft t\u1eaft c\u1ee7a docosahexaenoic acid) DHA l\u00e0 axit b\u00e9o quan tr\u1ecdng trong vi\u1ec7c t\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng tr\u00ed n\u00e3o.<\/p>\n

Omega 3 t\u00e1c d\u1ee5ng l\u00ean n\u00e3o b\u1ed9 v\u00e0 h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng: th\u00e0nh ph\u1ea7n c\u1ee7a n\u00e3o l\u00e0 ch\u1ea5t b\u00e9o v\u00e0 DHA\u00a0chi\u1ebfm kho\u1ea3ng \u00bc l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o n\u00e0y. Khi ph\u00e2n t\u00edch c\u1ea5u tr\u00fac c\u1ee7a n\u00e3o, c\u00e1c nh\u00e0 khoa h\u1ecdc th\u1ea5y n\u00f3 n\u1eb1m trong th\u00e0nh ph\u1ea7n c\u1ea5u tr\u00fac m\u00e0ng t\u1ebf b\u00e0o th\u1ea7n kinh, n\u00ean c\u00f2n g\u1ecdi DHA l\u00e0 \u201cg\u1ea1ch x\u00e2y cho n\u00e3o ng\u01b0\u1eddi<\/p>\n

DHA c\u00f2n c\u1ea7n thi\u1ebft cho ph\u00e1t tri\u1ec3n ho\u00e0n thi\u1ec7n ch\u1ee9c n\u0103ng nh\u00ecn c\u1ee7a m\u1eaft, s\u1ef1 ph\u00e1t tri\u1ec3n ho\u00e0n h\u1ea3o c\u1ee7a h\u1ec7 th\u1ea7n kinh. Nghi\u00ean c\u1ee9u tr\u00ean \u0111\u1ed9ng v\u1eadt th\u00ed nghi\u1ec7m th\u1ea5y DHA c\u00f3 n\u1ed3ng \u0111\u1ed9 cao trong t\u1ed5 ch\u1ee9c th\u1ea7n kinh nh\u01b0 v\u00f5ng m\u1ea1c m\u1eaft, t\u1ed5 ch\u1ee9c n\u00e3o.<\/p>\n

T\u00e1c d\u1ee5ng t\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch: khi \u0111\u01b0\u1ee3c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 c\u00e1c Omega 3, tr\u1ebb s\u1ebd c\u00f3 h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch ho\u00e0n h\u1ea3o, gi\u00fap ng\u0103n ng\u1eeba s\u1ef1 t\u1ea5n c\u00f4ng c\u1ee7a c\u00e1c vi khu\u1ea9n, virut g\u00e2y b\u1ec7nh, gi\u00fap tr\u1ebb lu\u00f4n kh\u1ecfe m\u1ea1nh v\u00e0 ph\u00e1t tri\u1ec3n th\u1ec3 l\u1ef1c t\u1ed1t.<\/p>\n

B\u1ed5 sung Omega 3 b\u1eb1ng c\u00e1ch n\u00e0o?<\/strong><\/p>\n

Ch\u1ebf \u0111\u1ed9 \u0103n tr\u01b0\u1edbc v\u00e0 sau khi c\u00f3 thai r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi vi\u1ec7c d\u1ef1 tr\u1eef c\u00e1c axit b\u00e9o kh\u00f4ng no ( EFAs) c\u1ea7n thi\u1ebft cho thai nhi. Trong 3 th\u00e1ng cu\u1ed1i thai k\u00ec, trung b\u00ecnh m\u1ed7i ng\u00e0y thai nhi c\u1ea7n 2,2g EFAs cho s\u1ef1 ph\u00e1t tri\u1ec3n h\u1ec7 th\u1ea7n kinh v\u00e0 m\u1ea1ch m\u00e1u. Trong th\u1eddi gian mang thai<\/a>, c\u00e1c b\u00e0 m\u1eb9 c\u1ea7n \u0103n nhi\u1ec1u c\u00e1 v\u00ec \u0111\u00e2y l\u00e0 ngu\u1ed3n Omega 3 thi\u00ean nhi\u00ean quan tr\u1ecdng gi\u00fap \u0111\u01b0a DHA v\u00e0o b\u00e0o thai.<\/p>\n

Tr\u1ebb \u0111\u1ebb non v\u00e0 s\u01a1 sinh b\u00ecnh th\u01b0\u1eddng \u0111\u00f2i h\u1ecfi ph\u1ea3i cung c\u1ea5p \u0111\u1ee7 DHA. S\u1eefa m\u1eb9 cung c\u1ea5p \u0111\u1ee7 EFAs cho tr\u1ebb, v\u00ec v\u1eady vi\u1ec7c cho con b\u00fa ho\u00e0n to\u00e0n b\u1eb1ng s\u1eefa m\u1eb9 trong 6 th\u00e1ng \u0111\u1ea7u v\u00e0 cho b\u00fa k\u00e9o d\u00e0i t\u1edbi 24 th\u00e1ng l\u00e0 r\u1ea5t quan tr\u1ecdng .<\/p>\n

\u0110\u1ed1i v\u1edbi tr\u1ebb \u0111\u1ebfn l\u1ee9a tu\u1ed5i \u0103n d\u1eb7m<\/a> th\u00ec c\u00e1 v\u1eabn l\u00e0 ngu\u1ed3n th\u1ef1c ph\u1ea9m gi\u00e0u c\u00e1c axit b\u00e9o Omega 3 nh\u1ea5t. V\u00ec v\u1eady, \u0111\u1ec3 con ph\u00e1t tri\u1ec3n kh\u1ecfe m\u1ea1nh, th\u00f4ng minh, c\u00e1c m\u1eb9 h\u00e3y t\u00edch c\u1ef1c b\u1ed5 sung c\u00e1 v\u00e0o b\u1eefa \u0103n h\u00e0ng ng\u00e0y cho con. Ngo\u00e0i ra, c\u0169ng c\u00f3 th\u1ec3 b\u1ed5 sung ngu\u1ed3n d\u01b0\u1ee1ng ch\u1ea5t Omega 3 th\u00f4ng qua c\u00e1c th\u1ef1c ph\u1ea9m \u0111\u01b0\u1ee3c l\u00e0m t\u1eeb d\u1ea7u c\u00e1 tinh khi\u1ebft ho\u1eb7c t\u1ea3o bi\u1ec3n\u2026<\/p>\n

Nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0o ch\u1ee9a nhi\u1ec1u omega 3?<\/strong><\/p>\n

C\u00e1 h\u1ed3i<\/strong><\/p>\n

\"C\u00e1 D\u1ea7u c\u1ee7a c\u00e1 h\u1ed3i v\u00e0 c\u00e1c lo\u1ea1i c\u00e1 n\u01b0\u1edbc l\u1ea1nh kh\u00e1c (c\u00e1 ng\u1eeb, c\u00e1 thu, c\u00e1 b\u01a1n…) ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o c\u00f3 \u00edch n\u00e0y.<\/p>\n

C\u00e1c lo\u1ea1i h\u1ea1t<\/strong><\/p>\n

\"C\u00e1c<\/p>\n

V\u1eebng, h\u1ea1t b\u00ed ng\u00f4 v\u00e0 h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng l\u00e0 nh\u1eefng lo\u1ea1i h\u1ea1t kh\u00f4ng ch\u1ec9 gi\u00e0u omega-3 m\u00e0 c\u00f2n gi\u00e0u c\u1ea3 k\u1ebdm v\u00e0 s\u1eaft. H\u1ea1t b\u00ed ng\u00f4 c\u00f3 th\u1ec3 l\u00e0 m\u00f3n \u0103n v\u1eb7t b\u1ed5 d\u01b0\u1ee1ng l\u1ea1i \u00edt kalo cho b\u00e0 b\u1ea7u. 30g h\u1ea1t b\u00ed c\u00f3 x\u1ea5p x\u1ec9 100mga omega3.<\/p>\n

S\u00fap l\u01a1 tr\u1eafng<\/strong><\/p>\n

\"S\u00fap<\/p>\n

Lo\u1ea1i rau hoa tr\u1eafng nh\u1ecf n\u00e0y l\u00e0 m\u1ed9t ngu\u1ed3n cung c\u1ea5p axit b\u00e9o omega-3 phong ph\u00fa. M\u1ed9t b\u1eefa \u0103n s\u00fap l\u01a1 tr\u1eafng, b\u1ea1n s\u1ebd cung c\u1ea5p cho c\u01a1 th\u1ec3 kho\u1ea3ng 200mg omega3. Ngo\u00e0i ra, s\u00fap l\u01a1 tr\u1eafng c\u00f2n d\u1ed3i d\u00e0o vitamin C, folate, ch\u1ea5t x\u01a1… t\u1ed1t cho s\u1ee9c kh\u1ecfe ph\u1ee5 n\u1eef mang thai.<\/p>\n

Qu\u1ea3 \u00f3c ch\u00f3<\/strong><\/p>\n

\u00a0\u00a0L\u00e0 m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u omega-3 nh\u1ea5t. Lo\u1ea1i h\u1ea1t n\u00e0y c\u0169ng l\u00e0 ngu\u1ed3n protein v\u00e0 ch\u1ea5t x\u01a1 r\u1ea5t t\u1ed1t. H\u00e3y th\u00eam n\u00f3 v\u00e0o salad ho\u1eb7c b\u00e1nh m\u00ec k\u1eb9p, hay \u0111\u01a1n gi\u1ea3n l\u00e0 \u0103n h\u1ea1t \u0111\u01b0\u1ee3c rang gi\u00f2n.<\/p>\n

B\u1eafp c\u1ea3i<\/strong><\/p>\n

\"B\u1eafp<\/p>\n

Lo\u1ea1i rau xanh n\u00e0y c\u00f3 ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o c\u00f3 l\u1ee3i cho n\u00e3o. Kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a b\u00e0o thai c\u0169ng nh\u01b0 ph\u00e1t tri\u1ec3n tr\u00ed tu\u1ec7 c\u1ee7a tr\u1ebb sau n\u00e0y m\u00e0 b\u1eafp c\u1ea3i c\u00f2n r\u1ea5t c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe c\u1ee7a ng\u01b0\u1eddi m\u1eb9 sau sinh v\u00ec n\u00f3 r\u1ea5t gi\u00e0u ch\u1ea5t x\u01a1, vitamin A, C v\u00e0 Omega 3.<\/p>\n

\u0110\u1eadu ph\u1ee5<\/strong><\/p>\n

\"\u0110\u1eadu<\/p>\n

100g \u0111\u1eadu ph\u1ee5 c\u00f3 th\u1ec3 ch\u1ee9a t\u1edbi 400mg omega3, \u0111\u00e1p \u1ee9ng m\u1ed9t ph\u1ea7n kh\u00f4ng nh\u1ecf nhu c\u1ea7u v\u1ec1 ch\u1ea5t b\u00e9o \u0111\u1eb7c bi\u1ec7t n\u00e0y m\u1ed7i ng\u00e0y. V\u1edbi b\u00e0 b\u1ea7u v\u00e0 ph\u1ee5 n\u1eef sau sinh, \u0111\u1eadu ph\u1ee5 c\u00f2n l\u00e0 ngu\u1ed3n tuy\u1ec7t v\u1eddi protein v\u00e0 canxi.<\/p>\n

T\u00f4m<\/strong><\/p>\n

\"T\u00f4m<\/p>\n

T\u00f4m\u00a0l\u00e0 m\u1ed9t ngu\u1ed3n omega-3 l\u00fd t\u01b0\u1edfng. Tuy nhi\u00ean n\u00f3 c\u0169ng ch\u1ee9a kh\u00e1 nhi\u1ec1u cholesterol. Ngo\u00e0i ra, t\u00f4m c\u00f2n ch\u1ee9a DHA gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ef1 ph\u00e1t tri\u1ec3n tr\u00ed tu\u1ec7 v\u00e0 th\u1ecb l\u1ef1c c\u1ee7a b\u00e9 ngay t\u1eeb nh\u1eefng n\u0103m th\u00e1ng c\u00f2n trong b\u1ee5ng m\u1eb9. So v\u1edbi nh\u1eefng lo\u1ea1i c\u00e1 c\u00f3 th\u1ec3 ch\u1ee9a l\u01b0\u1ee3ng th\u1ee7y ng\u00e2n cao nh\u01b0 c\u00e1 ki\u1ebfm, c\u00e1 ng\u1eeb \u0111\u1ea1i d\u01b0\u01a1ng… t\u00f4m th\u1eadt s\u1ef1 l\u00e0 th\u1ee9c \u0103n kh\u00e1 an to\u00e0n cho thai ph\u1ee5.<\/p>\n

S\u1eefa t\u0103ng c\u01b0\u1eddng v\u00e0 ch\u1ebf ph\u1ea9m t\u1eeb s\u1eefa<\/strong><\/p>\n

\"S\u1eefa,<\/p>\n

S\u1eefa t\u0103ng c\u01b0\u1eddng omega-3 v\u00e0 s\u1eefa chua c\u00f3 th\u1ec3 l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn cho m\u1eb9 b\u1ea7u v\u00e0 tr\u1ebb nh\u1ecf. Hi\u1ec7n t\u1ea1i c\u00f3 nhi\u1ec1u s\u1eefa c\u00f4ng th\u1ee9c \u00a0ch\u1ee9a a-x\u00edt b\u00e9o omega-3 DHA v\u00ec m\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho r\u1eb1ng n\u00f3 h\u1ed7 tr\u1ee3 s\u1ef1 ph\u00e1t tri\u1ec3n n\u00e3o b\u1ed9.<\/p>\n

Rau bina, rau c\u1ea3i xo\u0103n v\u00e0 rau r\u1eadm l\u00e1<\/strong><\/p>\n

C\u00e1c lo\u1ea1i rau r\u1eadm l\u00e1 c\u00f3 th\u00eam a-x\u00edt b\u00e9o omega-3 ALA ngo\u00e0i nh\u1eefng l\u1ee3i \u00edch dinh d\u01b0\u1ee1ng. Sa-l\u00e1t rau bina v\u00e0 rau di\u1ebfp k\u1eb9p v\u00e0o b\u00e1nh sandwich gi\u00fap t\u0103ng c\u01b0\u1eddng h\u1ea5p thu ALA. M\u1ed9t tin t\u1ed1t \u0111\u00f3 l\u00e0 c\u00e1c a-x\u00edt b\u00e9o kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u00fang c\u00f3 l\u1ee3i cho c\u00e1c b\u1ec7nh kh\u00e1c, bao g\u1ed3m ung th\u01b0, b\u1ec7nh vi\u00eam ru\u1ed9t, lupus v\u00e0 vi\u00eam kh\u1edbp d\u1ea1ng th\u1ea5p.<\/p>\n

T\u1ea3o bi\u1ec3n<\/strong><\/p>\n

\"Rong<\/p>\n

A-x\u00edt b\u00e9o omega-3 t\u01b0\u01a1ng t\u1ef1 c\u00f3 trong c\u00e1 n\u01b0\u1edbc l\u1ea1nh (docosahexaenoic acid – DHA) c\u0169ng c\u00f3 trong t\u1ea3o bi\u1ec3n v\u00e0 t\u1ea3o. M\u1eb7c d\u00f9 sa-l\u00e1t t\u1ea3o bi\u1ec3n c\u00f3 th\u1ec3 th\u01b0\u1eddng th\u1ea5y trong th\u1ef1c \u0111\u01a1n c\u1ee7a c\u00e1c nh\u00e0 h\u00e0ng, nh\u01b0ng b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 mua \u0111\u01b0\u1ee3c \u1edf c\u1eeda h\u00e0ng t\u1ea1p h\u00f3a. B\u1ea1n c\u0169ng c\u00f3 th\u00eam l\u1ee3i \u00edch c\u1ee7a t\u1ea3o bi\u1ec3n t\u1eeb ch\u1ebf ph\u1ea9m b\u1ed5 sung h\u00e0ng ng\u00e0y.<\/p>\n

B\u00e1nh m\u00ec, ng\u0169 c\u1ed1c<\/strong><\/p>\n

\"B\u00e1nh<\/p>\n

Nh\u1eefng th\u1ef1c ph\u1ea9m nh\u01b0 b\u00e1nh m\u00ec, ng\u0169 c\u1ed1c v\u00e0 m\u00ec \u1ed1ng hi\u1ec7n \u0111\u00e3 \u0111\u01b0\u1ee3c b\u1ed5 sung omega-3. Nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng n\u00e0y gi\u00fap m\u1ecdi ng\u01b0\u1eddi \u0103n a-x\u00edt b\u00e9o trong m\u1ed7i b\u1eefa \u0103n.<\/p>\n

>>> C\u00f3 th\u1ec3 m\u1eb9 quan t\u00e2m c\u00e1c th\u1ef1c ph\u1ea9m b\u1ed5 sung Omega gi\u00fap b\u00e9 ph\u00e1t tri\u1ec3n n\u00e3o b\u1ed9 t\u1ed1t nh\u1ea5t:<\/em><\/p>\n

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