- \n
- Thi\u1ebfu vitamin B1 (thiamin): bi\u1ec3u hi\u1ec7n to\u00e0n th\u00e2n l\u00e0 b\u1ec7nh beriberi: li\u1ec7t, c\u00f3 tri\u1ec7u ch\u1ee9ng tim m\u1ea1ch, ph\u00f9 n\u1ec1, \u0103n kh\u00f4ng ngon mi\u1ec7ng. Trong mi\u1ec7ng: nh\u1ea1y c\u1ea3m ni\u00eam m\u1ea1c, m\u1ee5n n\u01b0\u1edbc nh\u1ecf \u1edf ni\u00eam m\u1ea1c m\u00e1, d\u01b0\u1edbi l\u01b0\u1ee1i, v\u00f2m mi\u1ec7ng, tr\u1ee3t ni\u00eam m\u1ea1c mi\u1ec7ng.<\/li>\n
- Thi\u1ebfu vitamin B2 (riboflavin): vi\u00eam l\u01b0\u1ee1i, ch\u1ed1c m\u00e9p, vi\u00eam da b\u00e3 nh\u1eddn, vi\u00eam gi\u00e1c m\u1ea1c do t\u1ed5n th\u01b0\u01a1ng c\u00e1c m\u1ea1ch m\u00e1u n\u00f4ng. Vi\u00eam l\u01b0\u1ee1i \u0111\u1eb7c tr\u01b0ng b\u1edfi teo nh\u00fa l\u1ee3i v\u00e0 c\u00f3 m\u1ea3ng m\u00e0u \u0111\u1ecf t\u00eda, nh\u1eefng tr\u01b0\u1eddng h\u1ee3p nh\u1eb9 v\u00e0 trung b\u00ecnh, l\u01b0ng l\u01b0\u1ee1i c\u00f3 c\u00e1c m\u1ea3ng nh\u00fa v\u1ecb gi\u00e1c teo. Tr\u01b0\u1eddng h\u1ee3p n\u1eb7ng, to\u00e0n b\u1ed9 b\u1ec1 m\u1eb7t l\u01b0ng l\u01b0\u1ee1i ph\u1eb3ng, kh\u00f4, c\u00f3 r\u00e3nh. Ch\u1ed1c m\u00e9p b\u1eaft \u0111\u1ea7u t\u1eeb m\u1ed9t t\u1ed5n th\u01b0\u01a1ng vi\u00eam \u1edf g\u00f3c m\u00e9p, ti\u1ebfp theo l\u00e0 tr\u1ee3t, lo\u00e9t, n\u1ee9t n\u1ebb. L\u01b0u \u00fd l\u00e0, ch\u1ed1c m\u00e9p kh\u00f4ng ch\u1ec9 c\u00f3 m\u1ed7i nguy\u00ean nh\u00e2n l\u00e0 thi\u1ebfu riboflavin m\u00e0 c\u00f2n c\u00f3 nhi\u1ec1u nguy\u00ean nh\u00e2n kh\u00e1c nh\u01b0: n\u1ea5m g\u1eb7p \u1edf ng\u01b0\u1eddi suy nh\u01b0\u1ee3c.<\/li>\n
- Thi\u1ebfu vitamin B3 (niacin): Vi\u00eam da, vi\u00eam l\u01b0\u1ee1i, vi\u00eam ni\u00eam m\u1ea1c mi\u1ec7ng, vi\u00eam ni\u00eam m\u1ea1c \u0111\u01b0\u1eddng ti\u00eau h\u00f3a, \u1ec9a ch\u1ea3y, tri\u1ec7u ch\u1ee9ng th\u1ea7n kinh, t\u00e2m th\u1ea7n. C\u00e1c bi\u1ec3u hi\u1ec7n th\u01b0\u1eddng g\u1eb7p \u1edf l\u1ee3i l\u00e0 lo\u00e9t ho\u1ea1i t\u1eed, th\u01b0\u1eddng \u1edf c\u00e1c v\u1ecb tr\u00ed c\u00f3 k\u00edch th\u00edch t\u1ea1i ch\u1ed7. Tri\u1ec7u ch\u1ee9ng kh\u00e1c nh\u01b0: l\u01b0\u1ee1i \u0111en, vi\u00eam l\u1ee3i, ph\u00e1 h\u1ee7y l\u1ee3i, t\u1ed5n th\u01b0\u01a1ng d\u00e2y ch\u1eb1ng quanh r\u0103ng v\u00e0 x\u01b0\u01a1ng \u1ed5 r\u0103ng.<\/li>\n
- Thi\u1ebfu vitamin B9 (acid folic): bi\u1ec3u hi\u1ec7n to\u00e0n th\u00e2n l\u00e0 thi\u1ebfu m\u00e1u, h\u1ed3ng c\u1ea7u ch\u01b0a tr\u01b0\u1edfng th\u00e0nh: t\u1ed5n th\u01b0\u01a1ng ni\u00eam m\u1ea1c \u0111\u01b0\u1eddng ti\u00eau h\u00f3a, \u1ec9a ch\u1ea3y; bi\u1ec3u hi\u1ec7n \u1edf mi\u1ec7ng: l\u1ee3i, d\u00e2y ch\u1eb1ng quanh r\u0103ng v\u00e0 x\u01b0\u01a1ng \u1ed5 r\u0103ng kh\u00f4ng vi\u00eam, vi\u00eam ni\u00eam m\u1ea1c l\u1ee3i. Vi\u00eam mi\u1ec7ng lo\u00e9t l\u00e0 tri\u1ec7u ch\u1ee9ng s\u1edbm c\u1ee7a b\u1ec7nh b\u1ea1ch c\u1ea7u g\u00e2y thi\u1ebfu acid folic.<\/li>\n<\/ul>\n
1.2. Thi\u1ebfu h\u1ee5t vitamin C:<\/h5>\n
– Vitamin C l\u00e0 m\u1ed9t ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh, gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe chung c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 t\u0103ng c\u01b0\u1eddng h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch.
\n– Thi\u1ebfu h\u1ee5t vitamin C c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c tri\u1ec7u ch\u1ee9ng nh\u01b0 n\u01b0\u1edbu ch\u1ea3y m\u00e1u, vi\u00eam n\u01b0\u1edbu v\u00e0 s\u01b0ng l\u1ee3i, lung lay r\u0103ng.
\n– N\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 vitamin C, c\u01a1 th\u1ec3 s\u1ebd kh\u00f3 kh\u0103n trong vi\u1ec7c s\u1ea3n xu\u1ea5t collagen, m\u1ed9t ch\u1ea5t quan tr\u1ecdng gi\u00fap gi\u1eef cho r\u0103ng v\u00e0 l\u1ee3i kh\u1ecfe m\u1ea1nh. G\u00e2y n\u00ean vi\u1ec7c ch\u1eadm ho\u1eb7c kh\u00f4ng t\u1ea1o x\u01b0\u01a1ng, t\u1ed5n th\u01b0\u01a1ng ch\u1ee9c n\u0103ng t\u1ebf b\u00e0o t\u1ea1o x\u01b0\u01a1ng. Thi\u1ebfu vitamin C t\u0103ng t\u00ednh th\u1ea5m mao m\u1ea1ch, nh\u1ea1y c\u1ea3m xu\u1ea5t huy\u1ebft khi sang ch\u1ea5n, gi\u1ea3m kh\u1ea3 n\u0103ng co m\u1ea1ch ngo\u1ea1i bi\u00ean, l\u01b0u th\u00f4ng m\u00e1u ch\u1eadm.<\/p>\n2. C\u00e1c ngu\u1ed3n b\u1ed5 sung vitamin nh\u00f3m B,C.<\/h3>\n
\u0110\u1ec3 b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 vitamin nh\u00f3m B v\u00e0 C v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm ki\u1ebfm c\u00e1c ngu\u1ed3n cung c\u1ea5p sau:<\/p>\n
2.1. Vitamin nh\u00f3m B:<\/h5>\n
– Th\u1ecbt, c\u00e1 v\u00e0 gia c\u1ea7m: l\u00e0 nh\u1eefng ngu\u1ed3n cung c\u1ea5p t\u1ed1t nh\u1ea5t c\u1ee7a vitamin nh\u00f3m B, \u0111\u1eb7c bi\u1ec7t l\u00e0 vitamin B12.
\n– \u0110\u1eadu v\u00e0 h\u1ea1t: nh\u01b0 \u0111\u1eadu n\u00e0nh, \u0111\u1eadu xanh, \u0111\u1eadu \u0111en, l\u1ea1c, h\u1ea1t th\u00f4ng, h\u1ea1t chia… l\u00e0 c\u00e1c ngu\u1ed3n cung c\u1ea5p vitamin nh\u00f3m B tuy\u1ec7t v\u1eddi.
\n– Rau xanh: nh\u01b0 l\u00e1 rau c\u1ea3i, rau bina, rau mu\u1ed1ng, rau c\u1ea7n t\u00e2y v\u00e0 rau m\u00f9i, ch\u00fang c\u00f3 ch\u1ee9a nhi\u1ec1u vitamin B9 (acit folic).<\/p>\nH\u00ecnh \u1ea3nh minh h\u1ecda<\/figcaption><\/figure>\n 2.2. Vitamin C:<\/h5>\n
– Tr\u00e1i c\u00e2y: nh\u01b0 cam, chanh, qu\u00fdt, d\u00e2u t\u00e2y, kiwi, t\u00e1o, nho, chu\u1ed1i, d\u01b0a h\u1ea5u… \u0111\u1ec1u l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin C tuy\u1ec7t v\u1eddi.
\n– Rau xanh: nh\u01b0 c\u1ea3i xo\u0103n, b\u00f4ng c\u1ea3i xanh, c\u1ea3i b\u00f3 x\u00f4i, c\u00e0 chua, c\u00e0 r\u1ed1t, \u1edbt, h\u00e0nh t\u00e2y, l\u00e1 rau m\u00f9i… \u0111\u1ec1u ch\u1ee9a nhi\u1ec1u vitamin C.
\n– S\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa: nh\u01b0 s\u1eefa t\u01b0\u01a1i, s\u1eefa chua v\u00e0 ph\u00f4 mai c\u0169ng l\u00e0 ngu\u1ed3n cung c\u1ea5p vitamin C, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u00f4 mai.<\/p>\nH\u00ecnh \u1ea3nh minh h\u1ecda<\/figcaption><\/figure>\n Vi\u1ec7c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 vitamin nh\u00f3m B v\u00e0 C v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng m\u00e0 c\u00f2n l\u00e0 c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe chung c\u1ee7a c\u01a1 th\u1ec3. Ngo\u00e0i ra, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng th\u00eam c\u00e1c s\u1ea3n ph\u1ea9m b\u1ed5 sung vitamin nh\u00f3m B v\u00e0 C, tuy nhi\u00ean, tr\u01b0\u1edbc khi s\u1eed d\u1ee5ng b\u1ea1n n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n
3. L\u1eddi khuy\u00ean t\u1eeb c\u00e1c chuy\u00ean gia.<\/h3>\n
\u0110\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng t\u1ed1t, b\u1ea1n c\u1ea7n tu\u00e2n th\u1ee7 m\u1ed9t s\u1ed1 l\u1eddi khuy\u00ean v\u1ec1 dinh d\u01b0\u1ee1ng v\u00e0 ch\u0103m s\u00f3c r\u0103ng mi\u1ec7ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u1eddi khuy\u00ean h\u1eefu \u00edch:<\/p>\n
3.1. B\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 vitamin nh\u00f3m B v\u00e0 C:<\/h5>\n
– B\u1ea1n n\u00ean b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u vitamin nh\u00f3m B v\u00e0 C v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y \u0111\u1ec3 gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng t\u1ed1t nh\u1ea5t.
\n– B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm ki\u1ebfm c\u00e1c ngu\u1ed3n cung c\u1ea5p vitamin nh\u00f3m B v\u00e0 C trong th\u1ef1c ph\u1ea9m nh\u01b0 th\u1ecbt, c\u00e1, gia c\u1ea7m, \u0111\u1eadu, h\u1ea1t, rau xanh, tr\u00e1i c\u00e2y v\u00e0 s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa.<\/p>\n3.2. Ch\u0103m s\u00f3c r\u0103ng mi\u1ec7ng:<\/h5>\n
– Ch\u1ea3i r\u0103ng \u0111\u00fang c\u00e1ch: b\u1ea1n n\u00ean ch\u1ea3i r\u0103ng \u00edt nh\u1ea5t hai l\u1ea7n m\u1ed7i ng\u00e0y trong \u00edt nh\u1ea5t 2 ph\u00fat. \u0110\u1ea3m b\u1ea3o ch\u1ea3i \u0111\u1ee7 t\u1ea5t c\u1ea3 c\u00e1c m\u1eb7t c\u1ee7a r\u0103ng v\u00e0 d\u00f9ng kem \u0111\u00e1nh r\u0103ng c\u00f3 ch\u1ee9a fluoride \u0111\u1ec3 gi\u00fap ng\u0103n ng\u1eeba s\u00e2u r\u0103ng.
\n– S\u1eed d\u1ee5ng ch\u1ec9 nha khoa: s\u1eed d\u1ee5ng ch\u1ec9 nha khoa \u0111\u1ec3 l\u00e0m s\u1ea1ch v\u00f9ng gi\u1eefa c\u00e1c r\u0103ng, n\u01a1i b\u00e0n ch\u1ea3i kh\u00f4ng th\u1ec3 ti\u1ebfp c\u1eadn \u0111\u01b0\u1ee3c.
\n– S\u1eed d\u1ee5ng n\u01b0\u1edbc s\u00fac mi\u1ec7ng: s\u1eed d\u1ee5ng n\u01b0\u1edbc s\u00fac mi\u1ec7ng c\u00f3 ch\u1ee9a fluoride \u0111\u1ec3 gi\u00fap ng\u0103n ng\u1eeba s\u00e2u r\u0103ng v\u00e0 duy tr\u00ec h\u01a1i th\u1edf th\u01a1m m\u00e1t.
\n– Tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u \u0111\u1ed3 ng\u1ecdt: \u0111\u01b0\u1eddng v\u00e0 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m ng\u1ecdt c\u00f3 th\u1ec3 l\u00e0m t\u0103ng s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a vi khu\u1ea9n g\u00e2y s\u00e2u r\u0103ng. B\u1ea1n n\u00ean h\u1ea1n ch\u1ebf \u0103n \u0111\u1ed3 ng\u1ecdt v\u00e0 ch\u0103m s\u00f3c r\u0103ng mi\u1ec7ng th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng c\u1ee7a ch\u00fang.<\/p>\nT\u00f3m l\u1ea1i, b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 vitamin nh\u00f3m B v\u00e0 C v\u00e0 ch\u0103m s\u00f3c r\u0103ng mi\u1ec7ng \u0111\u00fang c\u00e1ch l\u00e0 hai y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng t\u1ed1t, ng\u0103n ng\u1eeba b\u1ec7nh v\u00f9ng quanh r\u0103ng v\u00e0 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe chung c\u1ee7a c\u01a1 th\u1ec3. N\u1ebfu b\u1ea1n c\u00f3 b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 g\u00ec li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia nha khoa \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n v\u00e0 \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi.<\/p>\n
4. K\u1ebft lu\u1eadn.<\/h3>\n
Nh\u01b0 v\u1eady, vi\u1ec7c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 vitamin nh\u00f3m B v\u00e0 C v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y v\u00e0 ch\u0103m s\u00f3c r\u0103ng mi\u1ec7ng \u0111\u00fang c\u00e1ch l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng t\u1ed1t v\u00e0 ng\u0103n ng\u1eeba b\u1ec7nh v\u00f9ng quanh r\u0103ng. Thi\u1ebfu h\u1ee5t vitamin nh\u00f3m B v\u00e0 C c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng nh\u01b0 vi\u00eam ch\u00e2n r\u0103ng, vi\u00eam l\u1ee3i, s\u00e2u r\u0103ng v\u00e0 b\u1ec7nh nha chu, do \u0111\u00f3, vi\u1ec7c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 c\u00e1c vitamin n\u00e0y l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft.<\/p>\n
Ngo\u00e0i ra, ch\u00fang ta c\u0169ng c\u1ea7n ch\u0103m s\u00f3c r\u0103ng mi\u1ec7ng \u0111\u00fang c\u00e1ch b\u1eb1ng c\u00e1ch ch\u1ea3i r\u0103ng \u0111\u00fang c\u00e1ch, s\u1eed d\u1ee5ng n\u01b0\u1edbc s\u00fac mi\u1ec7ng c\u00f3 ch\u1ee9a fluoride, s\u1eed d\u1ee5ng ch\u1ec9 nha khoa v\u00e0 h\u1ea1n ch\u1ebf \u0103n \u0111\u1ed3 ng\u1ecdt \u0111\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng c\u1ee7a ch\u00fang \u0111\u1ebfn s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng.<\/p>\n
T\u00f3m l\u1ea1i, dinh d\u01b0\u1ee1ng v\u00e0 ch\u0103m s\u00f3c r\u0103ng mi\u1ec7ng l\u00e0 hai y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng t\u1ed1t, ng\u0103n ng\u1eeba b\u1ec7nh v\u00f9ng quanh r\u0103ng v\u00e0 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe chung c\u1ee7a c\u01a1 th\u1ec3. Vi\u1ec7c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 c\u00e1c vitamin nh\u00f3m B v\u00e0 C v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y v\u00e0 ch\u0103m s\u00f3c r\u0103ng mi\u1ec7ng \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t h\u00e0m r\u0103ng kh\u1ecfe m\u1ea1nh v\u00e0 tr\u00e1nh \u0111\u01b0\u1ee3c c\u00e1c v\u1ea5n \u0111\u1ec1 li\u00ean quan \u0111\u1ebfn s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng.<\/p>\n","protected":false},"excerpt":{"rendered":"
B\u1ec7nh v\u00f9ng quanh r\u0103ng l\u00e0 m\u1ed9t trong nh\u1eefng v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng ph\u1ed5 bi\u1ebfn v\u00e0 g\u00e2y ra nhi\u1ec1u phi\u1ec1n to\u00e1i cho ng\u01b0\u1eddi b\u1ec7nh. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai c\u0169ng bi\u1ebft r\u1eb1ng dinh d\u01b0\u1ee1ng c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe r\u0103ng mi\u1ec7ng. Trong \u0111\u00f3, thi\u1ebfu h\u1ee5t vitamin nh\u00f3m […]<\/p>\n","protected":false},"author":29,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[28,32],"tags":[3],"yoast_head":"\n
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