{"id":16492,"date":"2021-02-10T02:30:30","date_gmt":"2021-02-10T02:30:30","guid":{"rendered":"https:\/\/ricetvp.com\/?p=16492"},"modified":"2022-02-12T02:33:58","modified_gmt":"2022-02-12T02:33:58","slug":"axit-beo-omega-3-6-9-tong-quan-hoan-chinh","status":"publish","type":"post","link":"https:\/\/ricetvp.com\/en\/axit-beo-omega-3-6-9-tong-quan-hoan-chinh\/","title":{"rendered":"Axit b\u00e9o Omega-3-6-9: T\u1ed5ng quan ho\u00e0n ch\u1ec9nh"},"content":{"rendered":"<div class=\"detail-header\">\n<h1>&nbsp;<\/h1>\n<div class=\"share\">\n<p class=\"share-label\">&nbsp;<\/p>\n<\/div>\n<\/div>\n<div class=\"detail-body clearfix\">\n<div class=\"streamfield\">\n<div class=\"block-content cms pageview-highest\">\n<div class=\"rich-text\">\n<p><b>Axit b\u00e9o omega-3, omega-6 v\u00e0 omega-9 \u0111\u1ec1u l\u00e0 nh\u1eefng axit b\u00e9o quan tr\u1ecdng c\u1ea7n b\u1ed5 sung trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng. Ch\u00fang mang \u0111\u1ebfn nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe kh\u00e1c nhau Tuy nhi\u00ean, quan tr\u1ecdng nh\u1ea5t l\u00e0 \u0111\u1ea3m b\u1ea3o s\u1ef1 c\u00e2n b\u1eb1ng t\u1ef7 l\u1ec7 axit b\u00e9o omega-3, -6 v\u00e0 -9, v\u00ec s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng c\u00f3 th\u1ec3 g\u00e2y ra m\u1ed9t s\u1ed1 b\u1ec7nh m\u00e3n t\u00ednh.<\/b><\/p>\n<\/div>\n<h2>1. Axit b\u00e9o Omega-3 l\u00e0 g\u00ec?<\/h2>\n<div class=\"rich-text\">\n<p><a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/su-dung-omega-3-hop-ly\/?link_type=related_posts\"><b class=\"link-in-body\">Axit b\u00e9o omega-3<\/b><\/a>&nbsp;l\u00e0&nbsp;<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/nao-la-chat-beo-khong-bao-hoa\/\"><b class=\"link-in-body\">ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a<\/b><\/a>, m\u1ed9t lo\u1ea1i ch\u1ea5t b\u00e9o m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng th\u1ec3 t\u1ea1o ra m\u00e0 ph\u1ea3i b\u1ed5 sung b\u1edfi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng. C\u00f3 nhi\u1ec1u lo\u1ea1i ch\u1ea5t b\u00e9o omega-3 kh\u00e1c nhau d\u1ef1a tr\u00ean h\u00ecnh d\u1ea1ng v\u00e0 k\u00edch th\u01b0\u1edbc h\u00f3a h\u1ecdc c\u1ee7a ch\u00fang. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 ba lo\u1ea1i ph\u1ed5 bi\u1ebfn nh\u1ea5t:<\/p>\n<ul>\n<li>Axit Eicosapentaenoic (<b>EPA<\/b>): Ch\u1ee9c n\u0103ng ch\u00ednh c\u1ee7a axit b\u00e9o 20 carbon n\u00e0y l\u00e0 s\u1ea3n xu\u1ea5t c\u00e1c h\u00f3a ch\u1ea5t g\u1ecdi l\u00e0 eicosanoids, gi\u00fap gi\u1ea3m vi\u00eam. EPA c\u0169ng gi\u00fap gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m<\/li>\n<li>Axit docosahexaenoic (<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/dha-co-vai-tro-gi-voi-suc-khoe\/\"><b class=\"link-in-body\">DHA<\/b><\/a>): M\u1ed9t lo\u1ea1i axit b\u00e9o g\u1ed3m 22 carbon. DHA chi\u1ebfm kho\u1ea3ng 8% tr\u1ecdng l\u01b0\u1ee3ng n\u00e3o.&nbsp;<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/san-phu-khoa-va-ho-tro-sinh-san\/ban-dang-mang-thai-omega-3-can-thiet-cho-nao-be\/?link_type=related_posts\"><b class=\"link-in-body\">DHA r\u1ea5t c\u1ea7n thi\u1ebft cho s\u1ef1 ph\u00e1t tri\u1ec3n n\u00e3o c\u1ee7a b\u00e9<\/b>.<\/a><\/li>\n<li>Axit alpha-linolenic (<b>ALA<\/b>): Axit b\u00e9o 18 carbon n\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c chuy\u1ec3n \u0111\u1ed5i th\u00e0nh EPA v\u00e0 DHA, m\u1eb7c d\u00f9 qu\u00e1 tr\u00ecnh n\u00e0y kh\u00f4ng hi\u1ec7u qu\u1ea3 l\u1eafm. ALA ch\u1ee7 y\u1ebfu \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 sinh n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n<\/div>\n<h2>2. Ch\u1ee9c n\u0103ng c\u1ee7a ch\u1ea5t b\u00e9o omega-3<\/h2>\n<div class=\"rich-text\">\n<p><b>Ch\u1ea5t b\u00e9o omega-3<\/b>&nbsp;l\u00e0 m\u1ed9t th\u00e0nh ph\u1ea7n quan tr\u1ecdng c\u1ee7a m\u00e0ng t\u1ebf b\u00e0o. Ngo\u00e0i ra, ch\u00fang c\u00f2n \u0111\u1ea3m nhi\u1ec7m m\u1ed9t s\u1ed1 ch\u1ee9c n\u0103ng quan tr\u1ecdng kh\u00e1c, bao g\u1ed3m:<\/p>\n<ul>\n<li>C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a tim:&nbsp;<b>Axit b\u00e9o Omega-3<\/b>&nbsp;c\u00f3 th\u1ec3 l\u00e0m t\u0103ng l\u01b0\u1ee3ng&nbsp;<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/chi-so-hdl-cholesterol-trong-mau-cao-co-y-nghia-gi\/\"><b class=\"link-in-body\">cholesterol HDL<\/b><\/a>&nbsp;&#8220;t\u1ed1t&#8221;. B\u00ean c\u1ea1nh \u0111\u00f3, ch\u00fang c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m&nbsp;<b>triglyceride<\/b>,&nbsp;<b>gi\u1ea3m huy\u1ebft \u00e1p<\/b>&nbsp;v\u00e0 ng\u0103n ch\u1eb7n s\u1ef1 h\u00ecnh th\u00e0nh c\u00e1c m\u1ea3ng \u0111\u1ed9ng m\u1ea1ch<\/li>\n<li>H\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n: U\u1ed1ng&nbsp;<b>omega-3<\/b>&nbsp;c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng tr\u1ea7m c\u1ea3m, t\u00e2m th\u1ea7n ph\u00e2n li\u1ec7t v\u00e0 r\u1ed1i lo\u1ea1n l\u01b0\u1ee1ng c\u1ef1c. N\u00f3 c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1&nbsp;<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/cac-roi-loan-tam-co-gap-o-nguoi-bi-chan-thuong-so-nao\/\"><b class=\"link-in-body\">r\u1ed1i lo\u1ea1n t\u00e2m th\u1ea7n<\/b><\/a>&nbsp;\u1edf nh\u1eefng ng\u01b0\u1eddi c\u00f3 nguy c\u01a1 cao.<\/li>\n<li>Gi\u1ea3m c\u00e2n v\u00e0 k\u00edch th\u01b0\u1edbc v\u00f2ng eo:&nbsp;<b>Ch\u1ea5t b\u00e9o omega-3<\/b>&nbsp;\u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m v\u00f2ng eo.<\/li>\n<\/ul>\n<\/div>\n<figure class=\"post-image full\"><img class=\"full uploaded img-in-body aligncenter\" src=\"https:\/\/vinmec-prod.s3.amazonaws.com\/images\/20190417_161439_883654_do-vong-eo.max-1800x1800.jpg\" alt=\"Ch\u1ec9 s\u1ed1 v\u00f2ng eo \u0111\u00e1nh gi\u00e1 c\u00e2n n\u1eb7ng\" data-src=\"https:\/\/vinmec-prod.s3.amazonaws.com\/images\/20190417_161439_883654_do-vong-eo.max-1800x1800.jpg\"><figcaption class=\"caption\">\n<div class=\"rich-text\" style=\"text-align: center;\">Ch\u1ea5t b\u00e9o omega-3 gi\u00fap ng\u01b0\u1eddi d\u00f9ng gi\u1ea3m c\u00e2n v\u00e0 k\u00edch th\u01b0\u1edbc v\u00f2ng eo<\/div>\n<\/figcaption><\/figure>\n<div class=\"rich-text\">\n<p>&nbsp;<\/p>\n<ul>\n<li>Gi\u1ea3m&nbsp;<b>m\u1ee1 gan<\/b>: B\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 omega-3 trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o trong gan.<\/li>\n<li>H\u1ed7 tr\u1ee3 s\u1ef1 ph\u00e1t tri\u1ec3n tr\u00ed n\u00e3o c\u1ee7a tr\u1ebb s\u01a1 sinh: Omega-3 c\u1ef1c k\u1ef3 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ef1 ph\u00e1t tri\u1ec3n tr\u00ed n\u00e3o \u1edf tr\u1ebb.<\/li>\n<li>Ch\u1ed1ng vi\u00eam: Ch\u1ea5t b\u00e9o omega-3 c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m c\u00e1c ph\u1ea3n \u1ee9ng vi\u00eam m\u00e0 c\u00f3 th\u1ec3 g\u00e2y ra c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh trong c\u01a1 th\u1ec3 b\u1ea1n.<\/li>\n<li>Ng\u0103n ng\u1eeba ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb: Omega-3 c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n tr\u00ed nh\u1edb \u1edf ng\u01b0\u1eddi gi\u00e0.<\/li>\n<li>T\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng: Nh\u1eefng ng\u01b0\u1eddi \u0103n nhi\u1ec1u omega-3 cao c\u00f3 m\u1eadt \u0111\u1ed9 kho\u00e1ng x\u01b0\u01a1ng t\u1ed1t h\u01a1n.<\/li>\n<li>Ng\u0103n ng\u1eeba&nbsp;<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/benh\/hen-suyen-4684\/\"><b class=\"link-in-body\">hen suy\u1ec5n<\/b><\/a>: U\u1ed1ng omega-3 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng hen suy\u1ec5n, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong giai \u0111o\u1ea1n \u0111\u1ea7u \u0111\u1eddi. Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a ng\u01b0\u1eddi ph\u01b0\u01a1ng T\u00e2y th\u01b0\u1eddng kh\u00f4ng ch\u1ee9a \u0111\u1ee7 omega-3. S\u1ef1 thi\u1ebfu h\u1ee5t \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 nguy\u00ean nh\u00e2n cho c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh nh\u01b0 b\u00e9o ph\u00ec, ti\u1ec3u \u0111\u01b0\u1eddng, tim m\u1ea1ch cao \u1edf c\u00e1c qu\u1ed1c gia n\u00e0y.<\/li>\n<\/ul>\n<\/div>\n<h2>3. Axit b\u00e9o omega-6 l\u00e0 g\u00ec?<\/h2>\n<div class=\"rich-text\">\n<p>&nbsp;<\/p>\n<p>Gi\u1ed1ng nh\u01b0 axit b\u00e9o omega-3, axit b\u00e9o omega-6 l\u00e0&nbsp;<b>axit b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a<\/b>. Axit b\u00e9o omega-6 c\u0169ng r\u1ea5t c\u1ea7n thi\u1ebft, v\u00ec v\u1eady b\u1ea1n c\u1ea7n ph\u1ea3i b\u1ed5 sung qua \u0111\u01b0\u1eddng \u0103n u\u1ed1ng.<\/p>\n<p>Omega 6 trong c\u01a1 th\u1ec3 ch\u1ee7 y\u1ebfu \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 chuy\u1ec3n h\u00f3a th\u00e0nh n\u0103ng l\u01b0\u1ee3ng. Ngo\u00e0i ra ch\u00fang c\u00f2n c\u00f3 \u0111\u1eb7c t\u00ednh gi\u00fap kh\u00e1ng vi\u00eam do c\u00f3 th\u1ec3 chuy\u1ec3n ho\u00e1 th\u00e0nh eicosanoids. Eicosanoids pro-vi\u00eam l\u00e0 h\u1ee3p ch\u1ea5t quan tr\u1ecdng trong h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch c\u1ee7a con ng\u01b0\u1eddi gi\u00fap l\u00e0m gi\u1ea3m qu\u00e1 tr\u00ecnh vi\u00eam.<\/p>\n<p>Tuy nhi\u00ean, khi l\u01b0\u1ee3ng n\u00e0y \u0111\u01b0\u1ee3c cung c\u1ea5p qu\u00e1 nhi\u1ec1u th\u00ec ch\u00fang l\u1ea1i l\u00e0m t\u0103ng vi\u00eam v\u00e0 c\u00e1c b\u1ec7nh li\u00ean quan \u0111\u1ebfn vi\u00eam. T\u1ef7 l\u1ec7 \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb c\u1ee7a axit b\u00e9o omega-6 v\u00e0 omega-3 trong ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0 4: 1 ho\u1eb7c \u00edt h\u01a1n.<\/p>\n<\/div>\n<div class=\"rich-text\">\n<p>&nbsp;<\/p>\n<p>M\u1ed9t s\u1ed1 axit b\u00e9o omega-6 c\u00f3 l\u1ee3i trong vi\u1ec7c \u0111i\u1ec1u tr\u1ecb c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a&nbsp;<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/suc-khoe-tong-quat\/danh-sach-benh-man-tinh-thuong-gap\/\"><b class=\"link-in-body\">b\u1ec7nh m\u00e3n t\u00ednh<\/b><\/a>:<\/p>\n<ul>\n<li>Gamma-linolenic acid (GLA) l\u00e0 m\u1ed9t&nbsp;<b>axit b\u00e9o omega-6<\/b>&nbsp;\u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong m\u1ed9t s\u1ed1 lo\u1ea1i d\u1ea7u, ch\u1eb3ng h\u1ea1n nh\u01b0 d\u1ea7u hoa anh th\u1ea3o v\u00e0 d\u1ea7u c\u00e2y l\u01b0u ly. Trong c\u01a1 th\u1ec3, ph\u1ea7n l\u1edbn ch\u00fang \u0111\u01b0\u1ee3c chuy\u1ec3n \u0111\u1ed5i th\u00e0nh m\u1ed9t axit b\u00e9o d\u1ea1ng kh\u00e1c g\u1ecdi l\u00e0 dihomo-gamma-linolenic acid (DGLA). M\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y d\u00f9ng li\u1ec1u cao GLA gi\u00fap gi\u1ea3m \u0111\u00e1ng k\u1ec3 m\u1ed9t s\u1ed1 tri\u1ec7u ch\u1ee9ng&nbsp;<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/benh\/viem-khop-dang-thap-3285\/\"><b class=\"link-in-body\">vi\u00eam kh\u1edbp d\u1ea1ng th\u1ea5p<\/b><\/a>. M\u1ed9t nghi\u00ean c\u1ee9u th\u00fa v\u1ecb kh\u00e1c cho th\u1ea5y vi\u1ec7c b\u1ed5 sung GLA c\u00f9ng v\u1edbi thu\u1ed1c tr\u1ecb ung th\u01b0 v\u00fa c\u00f3 hi\u1ec7u qu\u1ea3 \u0111i\u1ec1u tr\u1ecb&nbsp;<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/benh\/ung-thu-vu-2924\/\"><b class=\"link-in-body\">ung th\u01b0 v\u00fa<\/b><\/a>&nbsp;cao h\u01a1n so v\u1edbi ch\u1ec9 d\u00f9ng thu\u1ed1c \u0111i\u1ec1u tr\u1ecb \u0111\u01a1n l\u1ebb.<\/li>\n<li>Axit linoleic li\u00ean h\u1ee3p (CLA) l\u00e0 m\u1ed9t d\u1ea1ng ch\u1ea5t b\u00e9o omega-6 kh\u00e1c c\u00f3 m\u1ed9t s\u1ed1 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe. V\u00ed d\u1ee5, m\u1ed9t nghi\u00ean c\u1ee9u l\u1edbn cho th\u1ea5y d\u00f9ng 3,2 gam ch\u1ea5t b\u1ed5 sung CLA m\u1ed7i ng\u00e0y gi\u00fap gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng m\u1ee1 trong c\u01a1 th\u1ec3 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u1edf ng\u01b0\u1eddi.<\/li>\n<\/ul>\n<\/div>\n<figure class=\"post-image full has-zoomable loaded-img\"><img class=\"full uploaded img-in-body aligncenter\" src=\"https:\/\/vinmec-prod.s3.amazonaws.com\/images\/20191030_144217_047190_dau-hoa-anh-thao.max-1800x1800.jpg\" alt=\"D\u1ea7u hoa anh th\u1ea3o\" data-src=\"https:\/\/vinmec-prod.s3.amazonaws.com\/images\/20191030_144217_047190_dau-hoa-anh-thao.max-1800x1800.jpg\"><figcaption class=\"caption\">\n<div class=\"rich-text\" style=\"text-align: center;\">B\u00ean trong tinh d\u1ea7u hoa anh th\u1ea3o ch\u1ee9a l\u01b0\u1ee3ng l\u1edbn omega 6<\/div>\n<\/figcaption><\/figure>\n<h2 class=\"\">4. Axit b\u00e9o omega-9 l\u00e0 g\u00ec?<\/h2>\n<div class=\"rich-text\">\n<p>&nbsp;<\/p>\n<p>Axit oleic l\u00e0&nbsp;<b>axit b\u00e9o omega-9<\/b>&nbsp;l\u00e0&nbsp;<b>axit b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a<\/b>&nbsp;\u0111\u01a1n ph\u1ed5 bi\u1ebfn nh\u1ea5t trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng. Axit b\u00e9o omega-9 \u0111\u01b0\u1ee3c x\u1ebfp v\u00e0o nh\u00f3m \u201ckh\u00f4ng thi\u1ebft y\u1ebfu&#8221; do c\u01a1 th\u1ec3 ch\u00fang ta c\u00f3 th\u1ec3 s\u1ea3n xu\u1ea5t \u0111\u01b0\u1ee3c lo\u1ea1i axit b\u00e9o n\u00e0y. Tr\u00ean th\u1ef1c t\u1ebf, ch\u1ea5t b\u00e9o omega-9 l\u00e0 ch\u1ea5t b\u00e9o d\u1ed3i d\u00e0o nh\u1ea5t trong h\u1ea7u h\u1ebft c\u00e1c t\u1ebf b\u00e0o trong c\u01a1 th\u1ec3.<\/p>\n<p>Tuy nhi\u00ean, ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m gi\u00e0u axit b\u00e9o omega-9 thay v\u00ec c\u00e1c lo\u1ea1i ch\u1ea5t b\u00e9o kh\u00e1c c\u0169ng mang t\u1edbi m\u1ed9t s\u1ed1 t\u00e1c d\u1ee5ng c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe. M\u1ed9t nghi\u00ean c\u1ee9u l\u1edbn cho th\u1ea5y ch\u1ebf \u0111\u1ed9 \u0103n nhi\u1ec1u&nbsp;<b>ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n<\/b>&nbsp;(omega-9) c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m 19% triglycerid huy\u1ebft t\u01b0\u01a1ng v\u00e0&nbsp;<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/phan-biet-cholesterol-xau-va-tot\/\"><b class=\"link-in-body\">cholesterol &#8220;x\u1ea5u&#8221;<\/b><\/a>&nbsp;gi\u1ea3m m\u1eadt \u0111\u1ed9 lipoprotein t\u1edbi 22% \u1edf b\u1ec7nh nh\u00e2n ti\u1ec3u \u0111\u01b0\u1eddng.<\/p>\n<\/div>\n<h2 class=\"\">5. Th\u1ef1c ph\u1ea9m n\u00e0o ch\u1ee9a nh\u1eefng ch\u1ea5t b\u00e9o n\u00e0y?<\/h2>\n<div class=\"rich-text\">\n<p>&nbsp;<\/p>\n<p>B\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng thu \u0111\u01b0\u1ee3c axit b\u00e9o omega-3, -6 v\u00e0 -9 t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh. Tuy nhi\u00ean, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 c\u00f3 \u0111\u01b0\u1ee3c s\u1ef1 c\u00e2n b\u1eb1ng ba th\u00e0nh ph\u1ea7n n\u00eau tr\u00ean.<\/p>\n<h3><b>5.1. B\u1ed5 sung omega-3 bao nhi\u00eau m\u1ed9t ng\u00e0y l\u00e0 \u0111\u1ee7<\/b><\/h3>\n<p>Kh\u00f4ng c\u00f3 ti\u00eau chu\u1ea9n ch\u00ednh th\u1ee9c v\u1ec1 h\u00e0m l\u01b0\u1ee3ng omega-3 \u0111\u01b0\u1ee3c khuy\u1ebfn c\u00e1o h\u00e0ng ng\u00e0y. Th\u1ef1c t\u1ebf c\u00e1c t\u1ed5 ch\u1ee9c kh\u00e1c nhau \u0111\u01b0a ra c\u00e1c h\u01b0\u1edbng d\u1eabn kh\u00e1c nhau.<\/p>\n<p>Theo \u1ee6y ban Th\u1ef1c ph\u1ea9m v\u00e0 Dinh d\u01b0\u1ee1ng c\u1ee7a Vi\u1ec7n Y h\u1ecdc Hoa K\u1ef3, l\u01b0\u1ee3ng omega-3 \u0111\u1ea7y \u0111\u1ee7 m\u1ed7i ng\u00e0y l\u00e0 1,6 gram \u0111\u1ed1i v\u1edbi nam v\u00e0 1,1 gram \u0111\u1ed1i v\u1edbi n\u1eef d\u00e0nh cho ng\u01b0\u1eddi l\u1edbn t\u1eeb 19 tu\u1ed5i tr\u1edf l\u00ean.<\/p>\n<div class=\"post-banner-middle\">&nbsp;<\/div>\n<h3><b>5.2. Th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o omega-3<\/b><\/h3>\n<p>Ngu\u1ed3n omega-3 EPA v\u00e0 DHA t\u1ed1t nh\u1ea5t l\u00e0 c\u00e1 c\u00f3 d\u1ea7u (c\u00e1 b\u00e9o). Tuy nhi\u00ean, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 thu \u0111\u01b0\u1ee3c c\u00e1c omega-3 n\u00e0y t\u1eeb c\u00e1c ngu\u1ed3n h\u1ea3i s\u1ea3n kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 d\u1ea7u t\u1ea3o. ALA ch\u1ee7 y\u1ebfu \u0111\u01b0\u1ee3c l\u1ea5y t\u1eeb c\u00e1c lo\u1ea1i h\u1ea1t.<\/p>\n<ul>\n<li><a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/dinh-duong\/gia-tri-dinh-duong-tu-ca-hoi\/\"><b class=\"link-in-body\">C\u00e1 h\u1ed3i<\/b><\/a>: 4,0 gram EPA v\u00e0 DHA<\/li>\n<li>C\u00e1 thu: 3.0 gram EPA v\u00e0 DHA<\/li>\n<li>C\u00e1 m\u00f2i: 2,2 gram EPA v\u00e0 DHA<\/li>\n<li>C\u00e1 c\u01a1m: 1,0 gram EPA v\u00e0 DHA<\/li>\n<li><a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/dinh-duong\/gia-tri-dinh-duong-tu-hat-chia\/\"><b class=\"link-in-body\">H\u1ea1t Chia<\/b><\/a>: 4,9 gram ALA<\/li>\n<li><a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/dinh-duong\/gia-tri-dinh-duong-tu-hat-oc-cho\/\"><b class=\"link-in-body\">Qu\u1ea3 \u00f3c ch\u00f3<\/b><\/a>: 2,5 gram ALA<\/li>\n<li><a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/dau-hat-lanh-cong-dung-lieu-dung-tac-dung-phu\/\"><b class=\"link-in-body\">H\u1ea1t lanh<\/b><\/a>: 2,3 gram ALA<\/li>\n<\/ul>\n<\/div>\n<figure class=\"post-image full has-zoomable loaded-img\"><img class=\"full uploaded img-in-body aligncenter\" src=\"https:\/\/vinmec-prod.s3.amazonaws.com\/images\/20200617_152757_131651_omega.max-1800x1800.jpg\" alt=\"omega\" data-src=\"https:\/\/vinmec-prod.s3.amazonaws.com\/images\/20200617_152757_131651_omega.max-1800x1800.jpg\"><figcaption class=\"caption\">\n<div class=\"rich-text\" style=\"text-align: center;\">Ch\u1ea5t b\u00e9o omega-3 \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m<\/div>\n<\/figcaption><\/figure>\n<div class=\"rich-text\">\n<p>&nbsp;<\/p>\n<h3><b>5.3. Th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o omega-6<\/b><\/h3>\n<p>Theo H\u1ed9i \u0111\u1ed3ng Th\u1ef1c ph\u1ea9m v\u00e0 Dinh d\u01b0\u1ee1ng c\u1ee7a Vi\u1ec7n Y h\u1ecdc Hoa K\u1ef3, l\u01b0\u1ee3ng omega-6 khuy\u1ebfn ngh\u1ecb m\u1ed7i ng\u00e0y l\u00e0 17 gram \u0111\u1ed1i v\u1edbi nam v\u00e0 12 gram \u0111\u1ed1i v\u1edbi n\u1eef, \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi l\u1edbn t\u1eeb 19 \u2013 50 tu\u1ed5i.<\/p>\n<p>Ch\u1ea5t b\u00e9o omega-6 \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y v\u1edbi s\u1ed1 l\u01b0\u1ee3ng l\u1edbn trong d\u1ea7u th\u1ef1c v\u1eadt tinh ch\u1ebf v\u00e0 c\u00e1c m\u00f3n \u0103n ch\u1ebf bi\u1ebfn v\u1edbi d\u1ea7u th\u1ef1c v\u1eadt. C\u00e1c lo\u1ea1i h\u1ea1t c\u0169ng ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng \u0111\u00e1ng k\u1ec3 axit b\u00e9o omega-6.<\/p>\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 l\u01b0\u1ee3ng omega-6 trong 100 gram c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m sau:<\/p>\n<ul>\n<li>D\u1ea7u \u0111\u1eadu n\u00e0nh: 50 gram<\/li>\n<li>D\u1ea7u ng\u00f4: 49 gram<\/li>\n<li>Mayonnaise: 39 gram<\/li>\n<li>Qu\u1ea3 \u00f3c ch\u00f3: 37 gram<\/li>\n<li><a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/suc-khoe-tong-quat\/hat-huong-duong-nhieu-co-gay-beo-khong\/\"><b class=\"link-in-body\">H\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng<\/b><\/a>: 34 gram<\/li>\n<li><a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/dinh-duong\/gia-tri-dinh-duong-cua-hat-hanh-nhan\/\"><b class=\"link-in-body\">H\u1ea1nh nh\u00e2n<\/b><\/a>: 12 gram<\/li>\n<li><a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/dinh-duong\/thanh-phan-dinh-duong-trong-hat-dieu\/\"><b class=\"link-in-body\">H\u1ea1t \u0111i\u1ec1u<\/b><\/a>: 8 gram<\/li>\n<\/ul>\n<\/div>\n<div class=\"rich-text\">\n<p>&nbsp;<\/p>\n<h3><b>5.4. Th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o omega-9<\/b><\/h3>\n<p>Ch\u1ea5t b\u00e9o omega-9 c\u0169ng ph\u1ed5 bi\u1ebfn trong d\u1ea7u th\u1ef1c v\u1eadt v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t. Kh\u00f4ng c\u00f3 khuy\u1ebfn ngh\u1ecb l\u01b0\u1ee3ng th\u00edch h\u1ee3p cho omega-9, v\u00ec ch\u00fang kh\u00f4ng th\u1ef1c s\u1ef1 c\u1ea7n thi\u1ebft ph\u1ea3i b\u1ed5 sung h\u00e0ng ng\u00e0y.<\/p>\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 l\u01b0\u1ee3ng omega-9 trong 100 gram th\u1ef1c ph\u1ea9m sau \u0111\u00e2y:<\/p>\n<ul>\n<li>D\u1ea7u \u00f4 liu: 83 gram<\/li>\n<li>D\u1ea7u h\u1ea1t \u0111i\u1ec1u: 73 gram<\/li>\n<li>D\u1ea7u h\u1ea1nh nh\u00e2n: 70 gram<\/li>\n<li>D\u1ea7u b\u01a1: 60 gram<\/li>\n<li>D\u1ea7u \u0111\u1eadu ph\u1ed9ng: 47 gram<\/li>\n<li>H\u1ea1nh nh\u00e2n: 30 gram<\/li>\n<li>H\u1ea1t \u0111i\u1ec1u: 24 gram<\/li>\n<li>Qu\u1ea3 \u00f3c ch\u00f3: 9 gram<\/li>\n<\/ul>\n<\/div>\n<figure class=\"post-image full\"><img class=\"full uploaded img-in-body aligncenter\" src=\"https:\/\/vinmec-prod.s3.amazonaws.com\/images\/20200520_102008_269707_hat-dieu.max-1800x1800.jpg\" alt=\"H\u1ea1t \u0111i\u1ec1u\" data-src=\"https:\/\/vinmec-prod.s3.amazonaws.com\/images\/20200520_102008_269707_hat-dieu.max-1800x1800.jpg\"><figcaption class=\"caption\">\n<div class=\"rich-text\" style=\"text-align: center;\">H\u1ea1t \u0111i\u1ec1u l\u00e0 m\u1ed9t trong c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t b\u00e9o omega-9<\/div>\n<\/figcaption><\/figure>\n<h2 class=\"\">6. B\u1ed5 sung omega-3-6-9 nh\u01b0 th\u1ebf n\u00e0o?<\/h2>\n<div class=\"rich-text\">\n<p>&nbsp;<\/p>\n<p>C\u00e1c vi\u00ean u\u1ed1ng omega-3-6-9 k\u1ebft h\u1ee3p th\u01b0\u1eddng cung c\u1ea5p m\u1ed9t t\u1ef7 l\u1ec7 c\u00e2n b\u1eb1ng ba lo\u1ea1i axit b\u00e9o n\u00e0y nh\u01b0 t\u1ef7 l\u1ec7 omega 3: 6: 9 = 2: 1: 1. B\u1ea1n kh\u00f4ng c\u1ea7n ch\u00fa tr\u1ecdng qu\u00e1 v\u00e0o vi\u1ec7c b\u1ed5 sung hai lo\u1ea1i ch\u1ea5t b\u00e9o l\u00e0 omega-6 v\u00e0 omega-9 do c\u01a1 th\u1ec3 c\u00f3 kh\u1ea3 n\u0103ng t\u1ef1 t\u1ed5ng h\u1ee3p ch\u00fang. C\u00f3 c\u00e1c c\u00e1ch \u0111\u1ec3 b\u1ed5 sung omega-3-6-9 nh\u01b0 d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n<h3><b>6.1. B\u1ed5 sung qua ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng<\/b><\/h3>\n<p>B\u1ea1n n\u00ean th\u01b0\u1eddng xuy\u00ean s\u1eed d\u1ee5ng c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u omega-3 trong b\u1eefa \u0103n h\u00e0ng ng\u00e0y. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 c\u00e2n b\u1eb1ng l\u00fd t\u01b0\u1edfng gi\u1eefa omega-3, -6 v\u00e0 -9, b\u1ea1n n\u00ean \u0103n \u00edt nh\u1ea5t hai ph\u1ea7n c\u00e1 b\u00e9o m\u1ed7i tu\u1ea7n v\u00e0 s\u1eed d\u1ee5ng d\u1ea7u \u00f4 liu \u0111\u1ec3 n\u1ea5u \u0103n v\u00e0 tr\u1ed9n salad. Ngo\u00e0i ra, h\u00e3y c\u1ed1 g\u1eafng h\u1ea1n ch\u1ebf ti\u00eau th\u1ee5 omega-6 b\u1eb1ng gi\u1ea3m s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i d\u1ea7u th\u1ef1c v\u1eadt v\u00e0 th\u1ef1c ph\u1ea9m \u0111\u01b0\u1ee3c chi\u00ean ho\u1eb7c n\u1ea5u trong d\u1ea7u th\u1ef1c v\u1eadt tinh ch\u1ebf.<\/p>\n<h3><b>6.2. B\u1ed5 sung b\u1eb1ng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng<\/b><\/h3>\n<p>N\u1ebfu b\u1ea1n kh\u00f4ng n\u1ea1p \u0111\u1ee7 omega-3 trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, t\u1ed1t nh\u1ea5t n\u00ean&nbsp;<b>b\u1ed5 sung omega-3<\/b>&nbsp;ri\u00eang l\u1ebb thay v\u00ec u\u1ed1ng vi\u00ean omega-3-6-9 k\u1ebft h\u1ee3p. Gi\u1ed1ng nh\u01b0 c\u00e1c lo\u1ea1i d\u1ea7u kh\u00e1c, axit b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a d\u1ec5 b\u1ecb oxy h\u00f3a khi ti\u1ebfp x\u00fac v\u1edbi nhi\u1ec7t v\u00e0 \u00e1nh s\u00e1ng.V\u00ec v\u1eady h\u00e3y l\u01b0u \u00fd m\u1ed9t s\u1ed1 m\u1eb9o nh\u1ecf sau:<\/p>\n<ul>\n<li>B\u1ea1n n\u00ean ch\u1ecdn lo\u1ea1i d\u1ea7u \u0111\u01b0\u1ee3c chi\u1ebft xu\u1ea5t t\u1eeb quy tr\u00ecnh \u00e9p l\u1ea1nh. Do c\u00e1c s\u1ea3n ph\u1ea9m n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c chi\u1ebft xu\u1ea5t v\u1edbi nhi\u1ec7t \u0111\u1ed9 h\u1ea1n ch\u1ebf, s\u1ebd gi\u1ea3m thi\u1ec3u qu\u00e1 tr\u00ecnh oxy h\u00f3a d\u1eabn t\u1edbi l\u00e0m h\u1ecfng c\u00e1c ph\u00e2n t\u1eed axit b\u00e9o.<\/li>\n<li>\u0110\u1ec3 \u0111\u1ea3m b\u1ea3o b\u1ea1n \u0111ang d\u00f9ng s\u1ea3n ph\u1ea9m b\u1ed5 sung kh\u00f4ng b\u1ecb oxy h\u00f3a, h\u00e3y ch\u1ecdn lo\u1ea1i c\u00f3 ch\u1ee9a ch\u1ea5t ch\u1ed1ng oxy h\u00f3a nh\u01b0&nbsp;<a class=\"link-in-body\" href=\"https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/suc-khoe-tong-quat\/vitamin-e-co-trong-thuc-pham-nao\/\"><b class=\"link-in-body\">vitamin E<\/b><\/a>.<\/li>\n<li>Ngo\u00e0i ra, b\u1ea1n n\u00ean ch\u1ecdn th\u1ef1c ph\u1ea9m b\u1ed5 sung c\u00f3 h\u00e0m l\u01b0\u1ee3ng omega-3 cao nh\u1ea5t \u2013 cung c\u1ea5p nhi\u1ec1u h\u01a1n 0,3 gram tr\u00ean m\u1ed9t l\u1ea7n s\u1eed d\u1ee5ng.<\/li>\n<li>EPA v\u00e0 DHA c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe h\u01a1n ALA, h\u00e3y ch\u1ecdn m\u1ed9t ch\u1ea5t b\u1ed5 sung s\u1eed d\u1ee5ng d\u1ea7u c\u00e1 ho\u1eb7c d\u1ea7u t\u1ea3o, thay v\u00ec d\u1ea7u h\u1ea1t lanh.<\/li>\n<\/ul>\n<p><em>Ngu\u1ed3n b\u00e0i vi\u1ebft: https:\/\/www.vinmec.com\/vi\/tin-tuc\/thong-tin-suc-khoe\/dinh-duong\/axit-beo-omega-3-6-9-tong-quan-hoan-chinh\/<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>&nbsp; &nbsp; Axit b\u00e9o omega-3, omega-6 v\u00e0 omega-9 \u0111\u1ec1u l\u00e0 nh\u1eefng axit b\u00e9o quan tr\u1ecdng c\u1ea7n b\u1ed5 sung trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng. Ch\u00fang mang \u0111\u1ebfn nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe kh\u00e1c nhau Tuy nhi\u00ean, quan tr\u1ecdng nh\u1ea5t l\u00e0 \u0111\u1ea3m b\u1ea3o s\u1ef1 c\u00e2n b\u1eb1ng t\u1ef7 l\u1ec7 axit b\u00e9o omega-3, -6 v\u00e0 -9, v\u00ec s\u1ef1 m\u1ea5t [&hellip;]<\/p>","protected":false},"author":1,"featured_media":16493,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0},"categories":[36],"tags":[],"_links":{"self":[{"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/posts\/16492"}],"collection":[{"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/comments?post=16492"}],"version-history":[{"count":1,"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/posts\/16492\/revisions"}],"predecessor-version":[{"id":16494,"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/posts\/16492\/revisions\/16494"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/media\/16493"}],"wp:attachment":[{"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/media?parent=16492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/categories?post=16492"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ricetvp.com\/en\/wp-json\/wp\/v2\/tags?post=16492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}