Bổ sung thực phẩm chức năng thế nào cho đúng?

thực phẩm chức năng

Trong những năm gần đây, thực phẩm chức năng đã trở nên phổ biến trong giới chăm sóc sức khỏe. Thực phẩm chức năng có giá trị dinh dưỡng cao và liên quan đến một số lợi ích sức khỏe mạnh mẽ. Ví dụ, chúng có thể bảo vệ chống lại bệnh tật, ngăn ngừa sự thiếu hụt chất dinh dưỡng và thúc đẩy sự tăng trưởng và phát triển thích hợp. Bài viết này xem xét định nghĩa, lợi ích và công dụng của thực phẩm chức năng sử dụng như nào cho đúng.

1. Thực phẩm chức năng là gì?

Thực phẩm chức năng là những thành phần mang lại lợi ích sức khỏe vượt ra ngoài giá trị dinh dưỡng của chúng. Một số loại có chứa chất bổ sung hoặc các thành phần bổ sung khác được thiết kế để cải thiện sức khỏe.

Một số ví dụ bao gồm thực phẩm được tăng cường vitamin, khoáng chất, men vi sinh hoặc chất xơ. Các thành phần giàu chất dinh dưỡng như trái cây, rau, quả hạch, hạt và ngũ cốc cũng thường được coi là thực phẩm chức năng.

Ví dụ, yến mạch có chứa một loại chất xơ được gọi là beta glucan, đã được chứng minh là có tác dụng giảm viêm, tăng cường chức năng miễn dịch và cải thiện sức khỏe tim mạch.

Tương tự, trái cây và rau quả chứa nhiều chất chống oxy hóa, là những hợp chất có lợi giúp bảo vệ chống lại bệnh tật.

Thực phẩm giàu axit béo omega-3 có khả năng tăng cường chức năng não và giảm trầm cảm
Thực phẩm giàu axit béo omega-3 có khả năng tăng cường chức năng não và giảm trầm cảm

Thuật ngữ thực phẩm chức năng có thể được xem là bao gồm một loạt các sản phẩm, từ thực phẩm được tạo ra xung quanh một thành phần chức năng cụ thể (ví dụ để thiết yếu thực phẩm hàng ngày được tăng cường với một chất dinh dưỡng thường không có ở bất kỳ mức độ nào (ví dụ: axit béo omega 3 từ dầu cá được thêm vào bánh mì hoặc đậu nướng).

Thực phẩm chức năng có thể mang lại những lợi ích về mặt sức khỏe, nhưng không nên được xem như một giải pháp thay thế cho một chế độ ăn uống đa dạng và cân bằng cũng như lối sống lành mạnh. Để tăng cường tối đa sức khỏe và hạnh phúc, mọi người nên được khuyến khích tránh hút thuốc, hoạt động thể chất nhiều và có một chế độ ăn uống đa dạng bao gồm nhiều trái cây và rau quả. Thực phẩm chức năng không cung cấp giải pháp thần kỳ cho các vấn đề sức khỏe nhưng có thể hữu ích với một số người như một phần của chế độ ăn uống và lối sống lành mạnh.

2. Thực phẩm chức năng có những loại gì?

Thực phẩm chức năng bao gồm nhiều loại thực phẩm, bao gồm thực phẩm toàn phần cùng với thực phẩm bổ sung, làm giàu hoặc tăng cường. Nói chung, chúng có tác dụng có lợi cho sức khỏe khi được tiêu thụ thường xuyên ở mức nhất định.

Thực phẩm chức năng có thể bao gồm:

  • Thực phẩm thông thường như ngũ cốc, trái cây, rau và các loại hạt.
  • Thực phẩm thay đổi như sữa chua, ngũ cốc và nước cam.
  • Thực phẩm chức năng và thuốc chữa bệnh khác nhau ở góc độ pháp lý. Có nên uống thực phẩm chức năng? Thực phẩm chức năng là thuốc có khả năng ngăn ngừa, phòng bệnh chứ không điều trị hoặc chữa khỏi bệnh tật. Nhưng chúng được phép sử dụng trên thuốc. Cho nên chúng ta có thể uống và sử dụng thực phẩm chức năng là thuốc.
Ngũ cốc nguyên hạt có hàm lượng chất xơ cao
Ngũ cốc nguyên hạt,lúa mạch có chứa nhiều chất xơ có thể giúp giảm cholesterol và hỗ trợ kiểm soát lượng đường trong máu

Dưới đây là một số ví dụ về thực phẩm chức năng thông thường và tăng cường:

  • Cá nước lạnh, cá mòi và cá hồi: Những loại cá đóng gói protein này chứa ít thủy ngân hơn và có lượng axit béo omega-3 cao hơn, có thể giúp giảm nguy cơ mắc bệnh tim và cải thiện sức khỏe trẻ sơ sinh khi phụ nữ mang thai hoặc trong khi cho con bú. Khoảng 8 ounce hải sản mỗi tuần là mục tiêu tốt cho người lớn, tương đương với hai bữa ăn mỗi tuần.
  • Quả hạch: Chúng là một món ăn nhẹ tuyệt vời, giúp bạn cảm thấy no và có thể giúp tăng cường sức khỏe tim mạch. Phần thưởng: hầu hết các loại hạt không ướp muối, bao gồm hạt điều và hạnh nhân, là nguồn cung cấp magie tốt, có vai trò trong việc quản lý huyết áp.
  • Ngũ cốc nguyên hạt, lúa mạch: thường bị lu mờ bởi sự nổi tiếng của bột yến mạch, lúa mạch cũng mang lại những lợi ích tương tự. Nó chứa nhiều chất xơ, một chất dinh dưỡng được tiêu thụ ít được quan tâm đến sức khỏe cộng đồng và có thể giúp giảm cholesterol và hỗ trợ kiểm soát lượng đường trong máu.
  • Đậu: đậu cung cấp chất xơ, cũng như protein, kali và folate. Mặc dù đậu đóng hộp vẫn tốt, nhưng hãy tìm những loại không có thêm muối. Nếu bạn chọn đậu có thêm muối, hãy rửa sạch và để ráo trước khi sử dụng, điều này giúp giảm lượng natri đáng kể.
  • Quả mọng: cho dù bạn chọn dâu tây, nam việt quất, việt quất, mâm xôi hay mâm xôi, quả mọng nói chung là thực phẩm chức năng tuyệt vời. Chúng không chỉ chứa ít calo, các sắc tố anthocyanin, tạo màu cho chúng, có thể mang lại lợi ích tăng cường sức khỏe. Nếu bạn không thể mua quả mọng tươi, quả mọng không đường đông lạnh là một lựa chọn thay thế tốt.

3. Công dụng của thực phẩm chức năng

3.1. Ngăn ngừa sự thiếu hụt chất dinh dưỡng

Thực phẩm chức năng thường chứa nhiều chất dinh dưỡng quan trọng, bao gồm vitamin, khoáng chất, chất béo lành mạnh và chất xơ.

Bổ sung nhiều loại thực phẩm chức năng khác nhau vào chế độ ăn uống của bạn bao gồm cả thực phẩm thông thường và thực phẩm tăng cường, có thể giúp đảm bảo bạn nhận được chất dinh dưỡng cần thiết và bảo vệ khỏi sự thiếu hụt chất dinh dưỡng.

Trên thực tế, kể từ khi thực phẩm tăng cường ra đời, tỷ lệ thiếu hụt chất dinh dưỡng đã giảm đáng kể trên toàn cầu.

Tăng cường cũng đã được sử dụng để ngăn ngừa các tình trạng khác do thiếu hụt chất dinh dưỡng, bao gồm còi xương, bướu cổ và dị tật bẩm sinh.

3.2. Bảo vệ chống lại bệnh tật

Thực phẩm chức năng cung cấp các chất dinh dưỡng quan trọng có thể giúp bảo vệ chống lại bệnh tật.

Nhiều loại đặc biệt giàu chất chống oxy hóa. Các phân tử này giúp trung hòa các hợp chất có hại được gọi là các gốc tự do, giúp ngăn ngừa tổn thương tế bào và một số bệnh mãn tính, bao gồm bệnh tim, ung thư và tiểu đường.

Một số loại thực phẩm chức năng cũng chứa nhiều axit béo omega-3, một loại chất béo lành mạnh được chứng minh là có tác dụng giảm viêm, tăng cường chức năng não và tăng cường sức khỏe tim mạch.

Chất xơ
Chất xơ có trong thực phẩm có thể giúp ngăn ngừa rối loạn tiêu hóa

Các loại khác rất giàu chất xơ, có thể thúc đẩy kiểm soát lượng đường trong máu tốt hơn và bảo vệ chống lại các bệnh như tiểu đường, béo phì, bệnh tim và đột quỵ. Chất xơ cũng có thể giúp ngăn ngừa rối loạn tiêu hóa, bao gồm viêm túi thừa, loét dạ dày, trĩ và trào ngược axit.

4.Cách bổ sung thực phẩm chức năng cho đúng?

Một chế độ ăn uống đầy đủ và lành mạnh nên có nhiều loại thực phẩm chức năng, bao gồm cả thực phẩm giàu chất dinh dưỡng như trái cây, rau, ngũ cốc nguyên hạt và các loại đậu.

Những thực phẩm này không chỉ cung cấp cho cơ thể bạn các vitamin và khoáng chất cần thiết mà còn hỗ trợ sức khỏe tổng thể.

Thực phẩm chức năng được điều chỉnh, tăng cường cũng có thể phù hợp với chế độ ăn uống cân bằng. Trên thực tế, chúng có thể giúp lấp đầy bất kỳ khoảng trống nào trong chế độ ăn uống của bạn để ngăn ngừa sự thiếu hụt chất dinh dưỡng, cũng như tăng cường sức khỏe bằng cách tăng cường hấp thụ các chất dinh dưỡng quan trọng như vitamin, khoáng chất, chất xơ, chất béo có lợi cho tim hoặc men vi sinh.

Để được tư vấn trực tiếp, Quý Khách vui lòng bấm số HOTLINE hoặc đăng ký lịch trực tuyến TẠI ĐÂY.

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