Vietnamese Aspire for Healthy Hearts: Serve Up a Healthy Life with Good Nutrition

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Originally published by the National Heart, Lung, and Blood Institute (NIH Publication No. 02-5203). U.S. government work, public domain. Reproduced as archived reference, not current guidance.

Ngöôøi Vieät Nam Mong Muoán Coù Traùi Tim Khoûe Maïnh

Soáng Laønh Maïnh Vôùi Dinh Döôõng Toát

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart, Lung, and Blood Institute

Gia ñình, beø baïn, vaø nhöõng ngöôøi thaân laø voâ cuøng quyù giaù ñoái vôùi chuùng ta. Vì vaäy neân chuùng ta caàn giuùp ñôõ nhau trong cuoäc soáng vaø trong vaán ñeà chaêm soùc söùc khoûe. Baïn coù bieát beänh tim laø nguyeân nhaân haøng ñaàu trong vieäc gaây töû vong cho ngöôøi Vieät nam? Coù nhieàu caùch coù theå giuùp baïn phoøng ngöøa bò beänh tim. AÊn uoáng laønh maïnh laø moät caùch giöõ cho traùi tim khoûe.

Caâu Chuyeän cuûa Baø Nguyeãn Thò Khaâm: Taïi Sao Toâi Bò Ñau Tim

Thöùc aên maø baø Khaâm thöôøng aên laø caùc loaïi thöïc phaåm chöùa ñaày chaát beùo, colexteâroân (cholesterol), muoái vaø natri. Baø aên nhöõng khaåu phaàn thöùc aên lôùn. Nhöõng thoùi quen naøy laøm taêng nguy cô gaây ra beänh tim maïch. Baây giôø baø ta ñaõ thay ñoåi caùch aên uoáng. Haõy ñoïc thöïc ñôn haøng ngaøy cuûa baø Khaâm ñeå xem baø ñaõ löïa choïn thöïc phaåm laønh maïnh nhö theá naøo?

Löïa Choïn Laønh Maïnh

Böõa Saùng: Moät toâ phôû Böõa Toái: Moät cuoán goûi vôùi thòt boø naïc thay cho cuoán khoâng coù daàu haøo, thòt öùc beùo. moät baùt côm, thòt gaø loïc da, caûi boâng xanh Böõa Tröa: Moät baùt côm, Trung quoác vôùi haûi saûn. bí xaøo vôùi thòt heo naïc

öôùp toûi vaø caùc loaïi rau thôm thay cho boät ngoït (MSG).

Traùng Mieäng: 1 hoaëc 2 laùt xoaøi hoaëc 1 quaû cam nhoû.

Caùc Lôøi Khuyeân Naáu AÊn Cho Ngöôøi Vieät Nam

Haõy thöôûng thöùc caùc loaïi rau quaû ñöôïc naáu chín vaø aên soáng, gaïo, vaø buùn/mì, nhöng cuõng neân laøm caùc vieäc sau:

• Theâm caùc laùt thòt naïc vaøo moùn phôû, nhö thòt heo naïc, gaø, Toâi khoâng huùt thuoác hoaëc boø.
• Duøng moät ít daàu thöïc vaät (thay cho môõ ñoäng vaät) khi chieân ñeå giöõ cho TAÂM vaø toâm vaø naáu caùc moùn haûi saûn khaùc. TIM ñöôïc caân baèng.
• Nöôùng, luoäc, haàm noùng, hoaëc ñun caùch thuûy caù thay vì Söùc khoûe laø vaøng. chieân.
• Loät boû da gaø.
• Duøng laù baïc haø, toûi, vaø caùc loaïi rau thôm ñeå taêng ñoä haáp daãn cuûa caùc moùn aên, thay vì duøng boät ngoït (MSG) vaø nöôùc maém.
• Duøng xoaøi töôi hay quaû vaûi laøm moùn aên chôi thay cho khoai taây chieân (chips) hoaëc baùnh bích qui.
• Goïi caø pheââ söõa vôùi loaïi söõa ít chaát beùo vaøít ñöôøng.
• AÊn caùc loaïi gaïo löùt, traùi caây, vaø rau.

Vietnamese Aspire for Healthy Hearts

Serve Up a Healthy Life With Good Nutrition

Our family, friends, and loved ones are

very precious to us. That is why we need Heart Healthy Tips for a Vietnamese Kitchen

to support each other in life and in health. Did you know that heart disease is a Enjoy using cooked and uncooked leading cause of death for Vietnamese vegetables, rice, and noodles, but also do the following: people? YOU can do something to beat heart disease. Healthy eating is one way Add leaner cuts of meat to pho, such to keep a healthy heart. as lean pork, chicken, or beef. Use small amounts of vegetable oils

Nguyen Thi Kham s Story: Why I Have Heart Disease Mrs. Kham s diet was filled with foods high in saturated fat, cholesterol, and salt and sodium. She also ate large portions of food.

(instead of animal fat) when stirfrying dishes. Bake, boil, broil, or steam fish, instead of frying. Take the skin off chicken and throw it away. These habits can Try using more mint, garlic, and increase the risk herbs to enhance the flavor of dishes, factors that lead to instead of using MSG and nuoc heart disease. mam. Read Mrs. Have a fresh mango or lychee fruit Kham s food jourfor a snack, instead of chips and nal to see how she cookies. makes healthy Ask for ca phe sua with nonfat milk choices. and less sugar. Eat a variety of whole grains, fruits, I take care of my heart to keep and vegetables. the tam and tim in balance. Good health is golden! Make healthy choices

Breakfast: One bowl of Dinner: One spring roll

pho with lean beef instead of fatty brisket. Lunch: One bowl of

without oyster sauce, one bowl of rice, chicken without skin, Chinese

U.S. DEPARTMENT

OF HEALTH AND rice, squash with lean broccoli with seafood.

HUMAN SERVICES

pork seasoned with Dessert: One slice of garlic and herbs instead mango instead of durian

National

of MSG. or coconut milk.

Institutes of Health

National Heart,

Institute

NIH Publication No. 02-5203

March 2004 Web site: http://www.nhlbi.nih.gov