{"id":4129,"date":"2021-06-17T08:01:19","date_gmt":"2021-06-17T08:01:19","guid":{"rendered":"https:\/\/vtcpay.vn\/blog\/?p=4129"},"modified":"2021-07-01T08:14:18","modified_gmt":"2021-07-01T08:14:18","slug":"4-loai-thuc-pham-thuong-xuyen-ban-an-co-tot-cho-suc-khoe-phan-1","status":"publish","type":"post","link":"https:\/\/vtcpay.vn\/blog\/4-loai-thuc-pham-thuong-xuyen-ban-an-co-tot-cho-suc-khoe-phan-1.html","title":{"rendered":"4 lo\u1ea1i th\u1ef1c ph\u1ea9m th\u01b0\u1eddng xuy\u00ean b\u1ea1n \u0103n c\u00f3 t\u1ed1t cho s\u1ee9c kh\u1ecfe\uff1fPh\u1ea7n 1"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">N\u0103m 2020 \u0111\u01b0\u1ee3c d\u1ef1 b\u00e1o l\u00e0 m\u1ed9t n\u0103m \u0111\u1ea7y bi\u1ebfn \u0111\u1ed9ng c\u1ee7a l\u1ecbch s\u1eed, m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u \u0111\u00e3 ch\u1ee9ng ki\u1ebfn \u200b\u200bt\u00e1c \u0111\u1ed9ng kh\u1ee7ng khi\u1ebfp c\u1ee7a b\u1ec7nh vi\u00eam ph\u1ed5i COVID-19 tr\u00ean to\u00e0n th\u1ebf gi\u1edbi.\u00a0 \u0110\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 gia \u0111\u00ecnh, n\u0103m nay c\u0169ng l\u00e0 m\u1ed9t n\u0103m kh\u00f4ng qu\u00e1 thu\u1eadn l\u1ee3i do vi\u1ec7c ngh\u1ec9 d\u1ecbch k\u00e9o d\u00e0i, c\u00e1c th\u00e0nh vi\u00ean trong gia \u0111\u00ecnh ti\u1ebfp x\u00fac v\u1edbi nhau nhi\u1ec1u h\u01a1n, m\u1ed1i quan h\u1ec7 cha m\u1eb9 &#8211; con c\u00e1i, quan h\u1ec7 v\u1ee3- ch\u1ed3ng&#8230; d\u1ec5 x\u1ea3y ra nhi\u1ec1u m\u00e2u thu\u1eabn. M\u1ecdi ng\u01b0\u1eddi d\u00e0nh nhi\u1ec1u th\u1eddi gian h\u01a1n cho vi\u1ec7c \u0103n u\u1ed1ng \u1edf nh\u00e0 qu\u00e2y qu\u1ea7n b\u00ean nhau. Tuy nhi\u00ean c\u0169ng kh\u00f4ng th\u1ec3 tr\u00e1nh \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng c\u00f3 nh\u1eefng m\u00e2u thu\u1eabn trong b\u1eefa \u0103n v\u1ec1 ch\u1ea5t l\u01b0\u1ee3ng dinh d\u01b0\u1ee1ng m\u00f3n \u0103n hay l\u00e0 s\u1edf th\u00edch \u0103n u\u1ed1ng c\u1ee7a t\u1eebng ng\u01b0\u1eddi. Do v\u1eady, b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y <strong><a href=\"http:\/\/vtcpay.vn\">VTC Pay<\/a><\/strong> s\u1ebd gi\u00fap b\u1ea1n l\u00e0m s\u00e1ng t\u1ecf <a href=\"https:\/\/vtcpay.vn\/blog\/4-loai-thuc-pham-thuong-xuyen-ban-an-co-tot-cho-suc-khoe%ef%bc%9fphan-2.html\"><strong>4 th\u1ef1c ph\u1ea9m th\u01b0\u1eddng xuy\u00ean gia \u0111\u00ecnh b\u1ea1n \u0103n c\u00f3 t\u1ed1t cho s\u1ee9c kh\u1ecfe<\/strong><\/a>.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4222\" src=\"https:\/\/vtcpay.vn\/blog\/wp-content\/uploads\/2021\/06\/thuc-pham-tang-cuong-de-khang-nguoi-cao-tuoi.jpg\" alt=\"thuc-pham-thuong-an\" width=\"600\" height=\"430\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Nhi\u1ec1u b\u1ea1n tr\u1ebb c\u00e3i nhau v\u1edbi cha m\u1eb9 b\u00ean b\u00e0n \u0103n, cho r\u1eb1ng \u201ctruy\u1ec1n th\u1ed1ng, t\u01b0 t\u01b0\u1edfng c\u0169\u201d c\u1ee7a cha m\u1eb9 \u0111\u00e3 qu\u00e1 c\u1ed5 h\u1ee7, cha m\u1eb9 th\u01b0\u1eddng n\u00f3i \u201c\u0103n c\u00e1i n\u00e0y b\u1ed5 n\u00e3o, \u0103n c\u00e1i kia b\u1ed5 m\u1eaft\u201d l\u00e0 kh\u00f4ng c\u00f3 c\u01a1 s\u1edf khoa h\u1ecdc. Nh\u01b0ng th\u1ef1c s\u1ef1 c\u00f3 \u0111\u00fang l\u00e0 nh\u01b0 v\u1eady kh\u00f4ng ?\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400;\">H\u00f4m nay ch\u00fang t\u00f4i \u0111\u00e3 ch\u1ecdn m\u1ed9t v\u00e0i lo\u1ea1i th\u1ef1c ph\u1ea9m m\u00e0 th\u01b0\u1eddng cha m\u1eb9 khuy\u00ean b\u1ea1n \u0103n \u0111\u1ec3 xem nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3 gi\u00fap \u00edch g\u00ec cho c\u01a1 th\u1ec3 b\u1ea1n kh\u00f4ng v\u00e0 gi\u00fap \u00edch \u0111\u01b0\u1ee3c bao nhi\u00eau nh\u00e9.\u00a0\u00a0<\/span><\/p>\n<h2><strong>Th\u1ef1c ph\u1ea9m 1: Tr\u1ee9ng\u00a0<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4164\" src=\"https:\/\/vtcpay.vn\/blog\/wp-content\/uploads\/2021\/06\/thuc-pham-cho-nguoi-dai-thao-duong-3.jpg\" alt=\"thuc-pham-thuong-an\" width=\"600\" height=\"450\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Trong nh\u1eefng n\u0103m g\u1ea7n \u0111\u00e2y, t\u00e1c \u0111\u1ed9ng c\u1ee7a tr\u1ee9ng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe lu\u00f4n g\u00e2y ra nhi\u1ec1u tranh c\u00e3i, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e2u h\u1ecfi: Li\u1ec7u \u0103n tr\u1ee9ng c\u00f3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch hay kh\u00f4ng?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u00e0o n\u0103m 2013, m\u1ed9t b\u00e0i b\u00e1o tr\u00ean T\u1ea1p ch\u00ed Y khoa Anh \u0111\u00e3 k\u1ebft lu\u1eadn r\u1eb1ng \u0103n m\u1ed9t qu\u1ea3 tr\u1ee9ng m\u1ed7i ng\u00e0y \u1edf nh\u1eefng ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh s\u1ebd kh\u00f4ng l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0nh v\u00e0 \u0111\u1ed9t qu\u1ef5; trong khi \u0111\u00f3, \u0103n m\u1ed9t qu\u1ea3 tr\u1ee9ng m\u1ed7i ng\u00e0y \u1edf nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng s\u1ebd l\u00e0m t\u0103ng 45% nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0nh, nh\u01b0ng s\u1ebd gi\u1ea3m 25% nguy c\u01a1 \u0111\u1ed9t qu\u1ef5 do xu\u1ea5t huy\u1ebft.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0V\u00e0o n\u0103m 2019, m\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean T\u1ea1p ch\u00ed Dinh d\u01b0\u1ee1ng Ch\u00e2u \u00c2u cho th\u1ea5y \u0103n m\u1ed9t qu\u1ea3 tr\u1ee9ng m\u1ed7i ng\u00e0y s\u1ebd kh\u00f4ng l\u00e0m t\u0103ng nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh tim m\u1ea1ch v\u00e0 m\u1ea1ch m\u00e1u n\u00e3o, c\u0169ng nh\u01b0 kh\u00f4ng l\u00e0m t\u0103ng t\u1ef7 l\u1ec7 t\u1eed vong do m\u1ecdi nguy\u00ean nh\u00e2n, v\u00e0 th\u1eadm ch\u00ed c\u00f2n gi\u1ea3m nh\u1eb9 nguy c\u01a1 \u0111\u1ed9t qu\u1ef5.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuy nhi\u00ean, m\u1ed9t b\u00e0i b\u00e1o \u0111\u01b0\u1ee3c xu\u1ea5t b\u1ea3n b\u1edfi Hi\u1ec7p h\u1ed9i Y khoa Trung Qu\u1ed1c v\u00e0o n\u0103m 2020 cho th\u1ea5y l\u01b0\u1ee3ng cholesterol ho\u1eb7c tr\u1ee9ng cao h\u01a1n \u1edf ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh M\u1ef9 c\u00f3 li\u00ean quan \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn s\u1ef1 xu\u1ea5t hi\u1ec7n c\u1ee7a b\u1ec7nh tim m\u1ea1ch v\u00e0 t\u0103ng nguy c\u01a1 t\u1eed vong do m\u1ecdi nguy\u00ean nh\u00e2n.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Qua d\u1eabn ch\u1ee9ng tr\u00ean ch\u1eafc m\u1ecdi ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 ch\u00fat cho\u00e1ng v\u00e1ng r\u1ed3i, v\u1eady tr\u1ee9ng g\u00e0 n\u00ean \u0103n nh\u01b0 th\u1ebf n\u00e0o? Theo quan \u0111i\u1ec3m dinh d\u01b0\u1ee1ng, tr\u1ee9ng r\u1ea5t gi\u00e0u dinh d\u01b0\u1ee1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u1ea5u tr\u00fac c\u1ee7a protein r\u1ea5t ho\u00e0n h\u1ea3o, l\u00e0 m\u1ed9t lo\u1ea1i protein ho\u00e0n ch\u1ec9nh v\u00e0 ch\u1ee9a \u0111\u1ea7y \u0111\u1ee7 c\u00e1c axit amin thi\u1ebft y\u1ebfu c\u1ee7a c\u01a1 th\u1ec3 con ng\u01b0\u1eddi, t\u1ef7 l\u1ec7 h\u1ea5p th\u1ee5 cao t\u1edbi 98%. m\u1ed9t trong nh\u1eefng ngu\u1ed3n protein t\u1ed1t nh\u1ea5t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">H\u01a1n n\u1eefa, c\u00e1c phospholipid v\u00e0 choline trong l\u00f2ng \u0111\u1ecf tr\u1ee9ng \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ef1 ph\u00e1t tri\u1ec3n tr\u00ed n\u00e3o c\u1ee7a tr\u1ebb v\u00e0 r\u1ea5t h\u1eefu \u00edch cho vi\u1ec7c t\u0103ng c\u01b0\u1eddng tr\u00ed nh\u1edb. C\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u00ean \u0103n m\u1ed9t v\u00e0 t\u1ed1i \u0111a hai qu\u1ea3 tr\u1ee9ng m\u1ed9t ng\u00e0y.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1eb7c bi\u1ec7t, th\u1eddi gian \u0103n s\u00e1ng eo h\u1eb9p, c\u00e1c lo\u1ea1i th\u1ecbt ch\u1ebf bi\u1ebfn s\u1eb5n nh\u01b0 x\u00fac x\u00edch, th\u1ecbt x\u00f4ng kh\u00f3i ti\u1ec1m \u1ea9n nhi\u1ec1u nguy c\u01a1 g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe, l\u00e0 ngu\u1ed3n cung c\u1ea5p protein ch\u1ea5t l\u01b0\u1ee3ng cao, tr\u1ee9ng kh\u00f4ng ch\u1ec9 \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn theo nhi\u1ec1u c\u00e1ch m\u00e0 c\u00f2n c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe.<\/span><\/p>\n<h2><strong>Th\u1ef1c ph\u1ea9m 2: Rau<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4163 size-full\" src=\"https:\/\/vtcpay.vn\/blog\/wp-content\/uploads\/2021\/06\/thuc-pham-cho-nguoi-dai-thao-duong-2.jpg\" alt=\"thuc-pham-thuong-an\" width=\"600\" height=\"411\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0Rau qu\u1ea3 t\u01b0\u01a1i th\u01b0\u1eddng c\u00f3 h\u00e0m l\u01b0\u1ee3ng n\u01b0\u1edbc t\u1eeb 65% \u0111\u1ebfn 95%, kh\u00f4ng ch\u1ec9 \u00edt n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n gi\u00e0u vitamin, kho\u00e1ng ch\u1ea5t, <a href=\"https:\/\/vtcpay.vn\/blog\/?p=4065&amp;preview=true\"><strong>ch\u1ea5t x\u01a1<\/strong><\/a> (cellulose, hemicellulose, pectin, v.v.) v\u00e0 c\u00e1c h\u1ee3p ch\u1ea5t th\u1ef1c v\u1eadt ( polyphenol, Terpenoid, v.v.).\u00a0 N\u00f3 c\u0169ng l\u00e0 m\u1ed9t ngu\u1ed3n cung c\u1ea5p B-carotene, vitamin C, axit folic, canxi, magi\u00ea v\u00e0 kali.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\u0103m 2016, m\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean t\u1ea1p ch\u00ed &#8220;Cell&#8221; cho th\u1ea5y th\u00f3i quen \u0103n u\u1ed1ng \u00edt ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 khi\u1ebfn c\u00e1c vi sinh v\u1eadt c\u00f3 l\u1ee3i trong \u0111\u01b0\u1eddng ru\u1ed9t &#8220;g\u1eb7m nh\u1ea5m&#8221; ni\u00eam m\u1ea1c ru\u1ed9t, khi\u1ebfn ru\u1ed9t m\u1ea5t \u0111i h\u00e0ng r\u00e0o b\u1ea3o v\u1ec7, v\u00e0 cu\u1ed1i c\u00f9ng khi\u1ebfn m\u1ea7m b\u1ec7nh \u0111\u01b0\u1eddng ru\u1ed9t d\u1ec5 d\u00e0ng x\u00e2m nh\u1eadp v\u00e0o ng\u01b0\u1eddi.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ng\u00e0y nay, nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng \u0103n rau nh\u01b0ng l\u1ea1i mu\u1ed1n gi\u1ea3i quy\u1ebft nhu c\u1ea7u v\u1ec1 ch\u1ea5t x\u01a1 c\u1ee7a c\u01a1 th\u1ec3 b\u1eb1ng c\u00e1ch \u0103n th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng h\u00f2a tan.\u00a0 C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u c\u0169ng ngh\u0129 ra \u0111i\u1ec1u n\u00e0y, h\u1ecd cho chu\u1ed9t \u0103n th\u1ef1c ph\u1ea9m b\u1ed5 sung ch\u1ea5t x\u01a1 h\u00f2a tan, th\u1eadt kh\u00f4ng may, s\u1ea3n ph\u1ea9m s\u1ee9c kh\u1ecfe cao c\u1ea5p n\u00e0y l\u1ea1i v\u00f4 d\u1ee5ng.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3883\" src=\"https:\/\/vtcpay.vn\/blog\/wp-content\/uploads\/2021\/06\/thuc-pham-tang-cuong-de-khang-3.jpg\" alt=\"thuc-pham-thuong-an\" width=\"600\" height=\"443\" \/><\/p>\n<p><span style=\"font-weight: 400;\">C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u v\u1eabn quan s\u00e1t th\u1ea5y r\u1eb1ng, ru\u1ed9t c\u1ee7a nh\u1eefng con chu\u1ed9t n\u00e0y b\u1ecb t\u1ed5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng \u1edf ni\u00eam m\u1ea1c.\u00a0 T\u1ea5t nhi\u00ean, \u0111\u00e2y ch\u1ec9 l\u00e0 m\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n tr\u00ean chu\u1ed9t. Hi\u1ec7n t\u01b0\u1ee3ng t\u01b0\u01a1ng t\u1ef1 c\u00f3 x\u1ea3y ra \u1edf ng\u01b0\u1eddi hay kh\u00f4ng th\u00ec c\u1ea7n ph\u1ea3i nghi\u00ean c\u1ee9u th\u00eam.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400;\">K\u1ebft qu\u1ea3 nghi\u00ean c\u1ee9u to\u00e0n di\u1ec7n c\u0169ng cho th\u1ea5y, t\u0103ng c\u01b0\u1eddng \u0103n rau c\u00f3 th\u1ec3 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch v\u00e0 ung th\u01b0 \u0111\u01b0\u1eddng ti\u00eau h\u00f3a, t\u0103ng c\u01b0\u1eddng \u0103n rau l\u00e1 xanh c\u00f3 th\u1ec3 gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2. C\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb l\u01b0\u1ee3ng rau c\u1ea7n thi\u1ebft h\u00e0ng ng\u00e0y cho ng\u01b0\u1eddi l\u1edbn l\u00e0 300 \u0111\u1ebfn 500 gam, trong \u0111\u00f3 c\u00e1c lo\u1ea1i rau l\u00e1 xanh n\u00ean chi\u1ebfm h\u01a1n 1\/3.\u00a0\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/vtcpay.vn\/blog\/4-loai-thuc-pham-thuong-xuyen-ban-an-co-tot-cho-suc-khoe%ef%bc%9fphan-2.html\"><strong>Xem th\u00eam&gt;&gt;&gt; 4 lo\u1ea1i th\u1ef1c ph\u1ea9m th\u01b0\u1eddng xuy\u00ean b\u1ea1n \u0103n c\u00f3 t\u1ed1t cho s\u1ee9c kh\u1ecfe\uff1fPh\u1ea7n 2<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u0103m 2020 \u0111\u01b0\u1ee3c d\u1ef1 b\u00e1o l\u00e0 m\u1ed9t n\u0103m \u0111\u1ea7y bi\u1ebfn \u0111\u1ed9ng c\u1ee7a l\u1ecbch s\u1eed, m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u \u0111\u00e3 ch\u1ee9ng ki\u1ebfn \u200b\u200bt\u00e1c \u0111\u1ed9ng kh\u1ee7ng khi\u1ebfp c\u1ee7a b\u1ec7nh vi\u00eam ph\u1ed5i COVID-19 tr\u00ean to\u00e0n th\u1ebf gi\u1edbi.\u00a0 \u0110\u1ed1i v\u1edbi m\u1ed9t s\u1ed1 gia \u0111\u00ecnh, n\u0103m nay c\u0169ng l\u00e0 m\u1ed9t n\u0103m kh\u00f4ng qu\u00e1 thu\u1eadn l\u1ee3i do vi\u1ec7c ngh\u1ec9 d\u1ecbch k\u00e9o d\u00e0i, [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[189],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 lo\u1ea1i th\u1ef1c ph\u1ea9m th\u01b0\u1eddng xuy\u00ean b\u1ea1n \u0103n c\u00f3 t\u1ed1t cho s\u1ee9c kh\u1ecfe\uff1fPh\u1ea7n 1<\/title>\n<meta name=\"description\" content=\"M\u1ed9t v\u00e0i lo\u1ea1i th\u1ef1c ph\u1ea9m m\u00e0 th\u01b0\u1eddng cha m\u1eb9 khuy\u00ean b\u1ea1n \u0103n \u0111\u1ec3 xem nh\u1eefng th\u1ef1c ph\u1ea9m n\u00e0y c\u00f3 gi\u00fap \u00edch g\u00ec cho c\u01a1 th\u1ec3 v\u00e0 gi\u00fap 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