{"id":71858,"date":"2024-08-26T08:31:15","date_gmt":"2024-08-26T08:31:15","guid":{"rendered":"https:\/\/www.womjapan.com\/vn\/?p=71858"},"modified":"2024-08-26T08:40:19","modified_gmt":"2024-08-26T08:40:19","slug":"bi-quyet-song-tho-cua-nguoi-nhat-5-mon-an-ruot-cua-nhung-nguoi-tren-100-tuoi","status":"publish","type":"post","link":"https:\/\/www.womjapan.com\/vn\/featured\/bi-quyet-song-tho-cua-nguoi-nhat-5-mon-an-ruot-cua-nhung-nguoi-tren-100-tuoi\/","title":{"rendered":"B\u00ed quy\u1ebft s\u1ed1ng th\u1ecd c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt: 5 m\u00f3n \u0103n \u201cru\u1ed9t\u201d c\u1ee7a nh\u1eefng ng\u01b0\u1eddi tr\u00ean 100 tu\u1ed5i"},"content":{"rendered":"

B\u00ed quy\u1ebft s\u1ed1ng th\u1ecd c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt kh\u00f4ng qu\u00e1 ph\u1ee9c t\u1ea1p nh\u01b0 nhi\u1ec1u ng\u01b0\u1eddi t\u01b0\u1edfng t\u01b0\u1ee3ng, n\u00f3 b\u1eaft ngu\u1ed3n t\u1eeb ch\u00ednh b\u1eefa \u0103n h\u1eb1ng ng\u00e0y, th\u1ef1c ph\u1ea9m r\u1ea5t \u0111\u1ea1m b\u1ea1c v\u00e0 d\u1ec5 t\u00ecm mua.<\/strong><\/p>\n

Nh\u1eadt B\u1ea3n l\u00e0 qu\u1ed1c gia c\u00f3 tu\u1ed5i th\u1ecd cao nh\u1ea5t v\u00e0 l\u00e2u \u0111\u1eddi nh\u1ea5t tr\u00ean th\u1ebf gi\u1edbi Theo th\u1ed1ng k\u00ea m\u1edbi nh\u1ea5t c\u1ee7a B\u1ed9 Y t\u1ebf, Lao \u0111\u1ed9ng v\u00e0 Ph\u00fac l\u1ee3i Nh\u1eadt B\u1ea3n, n\u01b0\u1edbc n\u00e0y s\u1ebd c\u00f3 h\u01a1n 92.000 ng\u01b0\u1eddi tr\u00ean 100 tu\u1ed5i v\u00e0o n\u0103m 2023, thi\u1ebft l\u1eadp m\u1ed9t k\u1ef7 l\u1ee5c m\u1edbi trong 53 n\u0103m li\u00ean ti\u1ebfp.<\/p>\n

Trong m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh c\u1ee7a \u0111\u00e0i TBS Nh\u1eadt B\u1ea3n, ng\u01b0\u1eddi ta ph\u1ecfng v\u1ea5n 300 ng\u01b0\u1eddi tr\u0103m tu\u1ed5i \u0111\u1ec3 \u0111i\u1ec1u tra c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m v\u00e0 m\u00f3n \u0103n h\u1ecd \u0103n nhi\u1ec1u nh\u1ea5t. Kh\u00f4ng ng\u1edd nh\u1eefng m\u00f3n \u0103n c\u1ee7a nh\u1eefng ng\u01b0\u1eddi s\u1ed1ng th\u1ecd nh\u1ea5t th\u1ebf gi\u1edbi l\u1ea1i \u0111\u01a1n gi\u1ea3n v\u00e0 b\u00ecnh th\u01b0\u1eddng \u0111\u1ebfn v\u1eady.<\/p>\n

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10 m\u00f3n \u0103n m\u00e0 nh\u1eefng ng\u01b0\u1eddi tr\u0103m tu\u1ed5i Nh\u1eadt B\u1ea3n th\u01b0\u1eddng \u0103n nh\u1ea5t:<\/p>\n

1. Th\u1ecbt heo (255 phi\u1ebfu)
\n2. S\u1eefa chua (236 phi\u1ebfu)
\n3. \u0110\u1eadu ph\u1ee5 (230 phi\u1ebfu)
\n4. C\u00e1 thu (192 phi\u1ebfu)
\n5. B\u1eafp c\u1ea3i (159 phi\u1ebfu)
\n6. Con g\u00e0 (149 phi\u1ebfu)
\n7. Natto (130 phi\u1ebfu)
\n8. C\u00e1 h\u1ed3i (123 phi\u1ebfu)
\n9. M\u1eadn mu\u1ed1i (92 phi\u1ebfu)
\n10. C\u00e0 chua (83 phi\u1ebfu)<\/p>\n

C\u00e1c chuy\u00ean gia ch\u1ec9 ra r\u1eb1ng, ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a trong th\u1ecbt \u0111\u1ecf cao h\u01a1n th\u1ecbt tr\u1eafng (th\u1ecbt g\u00e0, c\u00e1). N\u1ebfu \u0103n qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 l\u00e0m t\u0103ng cholesterol, d\u1eabn \u0111\u1ebfn t\u1eafc ngh\u1ebdn m\u1ea1ch m\u00e1u, t\u0103ng nguy c\u01a1 m\u1eafc b\u1ec7nh huy\u1ebft kh\u1ed1i, x\u01a1 c\u1ee9ng \u0111\u1ed9ng m\u1ea1ch v\u00e0nh v\u00e0 b\u1ec7nh tim. N\u00f3 c\u0169ng \u0111\u01b0\u1ee3c coi l\u00e0 l\u00e0m t\u0103ng nguy c\u01a1 ung th\u01b0 \u0111\u1ea1i tr\u1ef1c tr\u00e0ng. Tuy nhi\u00ean, th\u1ecbt \u0111\u1ecf c\u0169ng r\u1ea5t gi\u00e0u c\u00e1c lo\u1ea1i kho\u00e1ng ch\u1ea5t v\u00e0 y\u1ebfu t\u1ed1 t\u1ea1o m\u00e1u, trong \u0111\u00f3 c\u00f3 s\u1eaft, k\u1ebdm, vitamin B12,\u2026 l\u00e0 lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung m\u00e1u r\u1ea5t t\u1ed1t.<\/p>\n

V\u00ec v\u1eady, c\u00e1ch ch\u1ebf bi\u1ebfn th\u1ef1c ph\u1ea9m v\u00e0 s\u1ef1 k\u1ebft h\u1ee3p c\u00e1c nguy\u00ean li\u1ec7u r\u1ea5t quan tr\u1ecdng. Ch\u01b0\u01a1ng tr\u00ecnh \u0111\u00e3 ch\u1ecdn ra 5 m\u00f3n \u0103n s\u1eed d\u1ee5ng c\u00e1c nguy\u00ean li\u1ec7u tr\u00ean v\u00e0 nh\u1eadn th\u1ea5y ch\u00fang th\u1ef1c s\u1ef1 c\u00f3 \u00edch cho s\u1ee9c kh\u1ecfe.<\/p>\n

1. M\u1eadn mu\u1ed1i + rong bi\u1ec3n: Ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng<\/h3>\n

Rong bi\u1ec3n l\u00e0 ch\u1ea5t x\u01a1 h\u00f2a tan trong n\u01b0\u1edbc, c\u00f3 k\u1ebft c\u1ea5u m\u1ec1m, d\u00ednh. Ch\u00fang c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m m\u1ec1m ph\u00e2n, gi\u1ea3m cholesterol x\u1ea5u, l\u00e0m ch\u1eadm l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng \u0111\u1ed9t bi\u1ebfn sau b\u1eefa \u0103n v\u00e0 gi\u00fap ph\u00e1t tri\u1ec3n l\u1ee3i khu\u1ea9n \u0111\u01b0\u1eddng ru\u1ed9t.<\/p>\n

Ngo\u00e0i ra, rong bi\u1ec3n c\u00f2n r\u1ea5t gi\u00e0u canxi. M\u1ed7i 100 gam rong bi\u1ec3n ch\u1ee9a kho\u1ea3ng 1.300 mg canxi, g\u1ea5p 11 \u0111\u1ebfn 12 l\u1ea7n so v\u1edbi c\u00f9ng m\u1ed9t l\u01b0\u1ee3ng s\u1eefa. Axit citric trong m\u1eadn mu\u1ed1i c\u00f3 th\u1ec3 l\u00e0m t\u0103ng t\u1ef7 l\u1ec7 h\u1ea5p thu canxi, \u0103n ch\u00fang c\u00f9ng nhau c\u00f3 th\u1ec3 ng\u0103n ng\u1eeba lo\u00e3ng x\u01b0\u01a1ng hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

2. C\u00e1 h\u1ed3i + b\u00f4ng c\u1ea3i xanh: Ng\u0103n ng\u1eeba x\u01a1 c\u1ee9ng m\u1ea1ch m\u00e1u<\/h3>\n

B\u00e0 c\u1ee5 101 tu\u1ed5i Matsue Ogasawara y\u00eau th\u00edch vi\u1ec7c t\u00f4 m\u00e0u trong s\u00e1ch tranh. Vi\u1ec7c s\u1eed d\u1ee5ng m\u00e0u s\u1eafc v\u00e0 di chuy\u1ec3n b\u00e0n tay gi\u00fap k\u00edch th\u00edch tr\u00ed n\u00e3o, th\u00f3i quen n\u00e0y c\u00f2n \u0111\u01b0\u1ee3c cho l\u00e0 c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh suy gi\u1ea3m th\u1ecb l\u1ef1c c\u1ee7a b\u00e0.<\/p>\n

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Tuy nhi\u00ean, \u0111i\u1ec1u khi\u1ebfn b\u00e1c s\u0129 ng\u1ea1c nhi\u00ean nh\u1ea5t ch\u00ednh l\u00e0 s\u1ee9c kh\u1ecfe m\u1ea1ch m\u00e1u c\u1ee7a b\u00e0 Ogasawara, m\u1ea5u ch\u1ed1t c\u00f3 th\u1ec3 l\u00e0 m\u00f3n b\u00f4ng c\u1ea3i xanh h\u1ea7m kem c\u00e1 h\u1ed3i m\u00e0 b\u00e0 \u0103n 4 l\u1ea7n m\u1ed9t tu\u1ea7n.<\/p>\n

C\u00e1c chuy\u00ean gia ch\u1ec9 ra r\u1eb1ng, c\u00e1 h\u1ed3i r\u1ea5t gi\u00e0u DHA c\u0169ng nh\u01b0 c\u00e1c vitamin A, B, C, D, c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng kh\u00e1c, gi\u00fap \u00edch r\u1ea5t nhi\u1ec1u cho th\u1ea7n kinh n\u00e3o, c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m t\u00ecnh tr\u1ea1ng tho\u00e1i h\u00f3a n\u00e3o v\u00e0 gi\u1ea3m kh\u1ea3 n\u0103ng t\u1ed5n th\u01b0\u01a1ng n\u00e3o.<\/p>\n

C\u00e1 h\u1ed3i c\u00f2n ch\u1ee9a astaxanthin, c\u00f3 t\u00e1c d\u1ee5ng \u1ee9c ch\u1ebf c\u00e1c g\u1ed1c t\u1ef1 do, th\u00fac \u0111\u1ea9y t\u0103ng tr\u01b0\u1edfng t\u1ebf b\u00e0o, gi\u1ea3m nguy c\u01a1 m\u1eafc b\u1ec7nh tim m\u1ea1ch, kali gi\u00fap ki\u1ec3m so\u00e1t huy\u1ebft \u00e1p v\u00e0 gi\u1ea3m nguy c\u01a1 \u0111\u1ed9t qu\u1ef5. Tuy nhi\u00ean, c\u00e1 h\u1ed3i l\u00e0 lo\u00e0i c\u00e1 bi\u1ec3n s\u00e2u n\u00ean \u0103n 2 l\u1ea7n\/tu\u1ea7n, m\u1ed7i l\u1ea7n 100 gam.<\/p>\n

B\u00f4ng c\u1ea3i xanh r\u1ea5t gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng, l\u00e0 m\u1ed9t si\u00eau th\u1ef1c ph\u1ea9m n\u1ed5i ti\u1ebfng. N\u00f3 r\u1ea5t gi\u00e0u ch\u1ea5t x\u01a1, vitamin C, vitamin B1, vitamin B2, beta-carotene v\u00e0 axit folic.<\/p>\n

3. C\u00e1 thu + t\u00e1o: Ng\u0103n ng\u1eeba ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb<\/h3>\n

Ch\u01b0\u01a1ng tr\u00ecnh \u0111\u00e3 ph\u1ecfng v\u1ea5n b\u00e0 Aki Seto (103 tu\u1ed5i), d\u00f9 tu\u1ed5i \u0111\u00e3 cao nh\u01b0ng b\u00e0 v\u1eabn c\u00f3 th\u1ec3 t\u1ef1 ch\u0103m s\u00f3c b\u1ea3n th\u00e2n. H\u1eb1ng ng\u00e0y b\u00e0 d\u1ecdn ph\u00f2ng, t\u1eadp th\u1ec3 d\u1ee5c v\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3. M\u1ed7i ng\u00e0y b\u00e0 \u0111\u1ec1u vi\u1ebft h\u1ebft m\u1ecdi th\u1ee9 m\u00ecnh c\u1ea7n l\u00e0m v\u00e0o m\u1ed9t cu\u1ed1n s\u1ed5, c\u1ed1 g\u1eafng s\u1eed d\u1ee5ng n\u00e3o b\u1ed9 nhi\u1ec1u h\u01a1n.<\/p>\n

B\u00ed quy\u1ebft s\u1ed1ng l\u00e2u c\u1ee7a b\u00e0 Seto l\u00e0 \u0103n c\u00e1 thu n\u01b0\u1edbng 3 l\u1ea7n\/tu\u1ea7n. B\u00e0 \u0111\u1eb7c bi\u1ec7t th\u00edch tr\u1ed9n v\u1edbi t\u00e1o xay nhuy\u1ec5n \u0111\u1ec3 t\u1ea1o n\u00ean h\u01b0\u01a1ng v\u1ecb teriyaki. \u0110i\u1ec1u th\u00fa v\u1ecb l\u00e0 c\u00e1c m\u00f3n \u0103n k\u00e8m c\u1ee7a b\u00e0 nh\u01b0 c\u00e0 t\u00edm chi\u00ean, \u0111\u1eadu h\u0169 l\u1ea1nh… c\u0169ng s\u1ebd \u0111\u01b0\u1ee3c \u0103n c\u00f9ng c\u00e1 thu. T\u00e1o c\u1eaft nh\u1ecf \u0111\u01b0\u1ee3c th\u00eam v\u00e0o \u0111\u1ec3 t\u0103ng th\u00eam v\u1ecb ng\u1ecdt t\u1ef1 nhi\u00ean.<\/p>\n

T\u00e1o l\u00e0 m\u1ed9t lo\u1ea1i tr\u00e1i c\u00e2y gi\u00e0u ch\u1ea5t x\u01a1, ch\u1ee9a proanthocyanidin, catechin, epicatechin, axit chlorogen, quercetin v\u00e0 c\u00e1c polyphenol kh\u00e1c, gi\u00fap ch\u1ed1ng l\u1ea1i qu\u00e1 tr\u00ecnh oxy h\u00f3a. Ch\u1ea5t x\u01a1 pectin trong t\u00e1o c\u0169ng l\u00e0m gi\u1ea3m t\u00e1c d\u1ee5ng c\u1ee7a axit glycerol.<\/p>\n

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Chuy\u00ean gia ch\u1ed1ng l\u00e3o h\u00f3a ng\u01b0\u1eddi Nh\u1eadt Takuji Shirasawa c\u0169ng ch\u1ec9 ra r\u1eb1ng, nghi\u00ean c\u1ee9u \u0111\u00e3 ph\u00e1t hi\u1ec7n ra u\u1ed1ng n\u01b0\u1edbc \u00e9p t\u00e1o ho\u1eb7c n\u01b0\u1edbc \u00e9p rau c\u1ee7 \u00edt nh\u1ea5t 3 l\u1ea7n\/tu\u1ea7n c\u00f3 th\u1ec3 gi\u1ea3m 76% nguy c\u01a1 m\u1eafc ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb. \u00d4ng c\u0169ng l\u00e0 ng\u01b0\u1eddi \u1ee7ng h\u1ed9 n\u01b0\u1edbc \u00e9p t\u00e1o v\u00e0 \u0103n t\u00e1o m\u1ed7i ng\u00e0y. B\u1ea1n c\u00f3 th\u1ec3 tr\u1ed9n c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3 kh\u00e1c v\u1edbi nhau th\u00e0nh n\u01b0\u1edbc \u00e9p \u0111\u1ec3 u\u1ed1ng.<\/p>\n

C\u00e1 thu r\u1ea5t gi\u00e0u vitamin D v\u00e0 axit b\u00e9o Omega-3, c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m lo l\u1eafng v\u00e0 gi\u00fap b\u1ea1n ng\u1ee7 ngon h\u01a1n. DHA c\u00f3 th\u1ec3 tr\u00ec ho\u00e3n s\u1ef1 suy gi\u1ea3m tr\u00ed n\u00e3o v\u00e0 th\u1ecb l\u1ef1c \u1edf ng\u01b0\u1eddi l\u1edbn. EPA c\u00f3 th\u1ec3 gi\u00fap ch\u1ed1ng vi\u00eam, ng\u0103n ng\u1eeba huy\u1ebft kh\u1ed1i, b\u1ea3o v\u1ec7 h\u1ec7 tim m\u1ea1ch v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh.<\/p>\n

Tuy nhi\u00ean, sau khi DHA \u0111i v\u00e0o c\u01a1 th\u1ec3 con ng\u01b0\u1eddi, ph\u1ea7n l\u1edbn s\u1ebd b\u1ecb c\u00e1c lo\u1ea1i oxy ph\u1ea3n \u1ee9ng trong m\u1ea1ch m\u00e1u t\u1ea5n c\u00f4ng v\u00e0 ph\u00e1 h\u1ee7y. N\u1ebfu k\u1ebft h\u1ee3p v\u1edbi polyphenol trong t\u00e1o, n\u00f3 c\u00f3 th\u1ec3 b\u1ea3o v\u1ec7 DHA kh\u1ecfi t\u00e1c \u0111\u1ed9ng c\u1ee7a c\u00e1c lo\u1ea1i oxy ph\u1ea3n \u1ee9ng v\u00e0 cho ph\u00e9p ph\u1ea7n l\u1edbn DHA \u0111\u01b0\u1ee3c h\u1ea5p th\u1ee5, t\u1eeb \u0111\u00f3 ng\u0103n ng\u1eeba ch\u1ee9ng m\u1ea5t tr\u00ed nh\u1edb.<\/p>\n

4. S\u1eefa chua + h\u00e0nh t\u00e2y: C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t<\/h3>\n

\u00d4ng Katsuhisa Ikezawa (100 tu\u1ed5i) v\u1eabn l\u00e0m ru\u1ed9ng m\u1ed7i s\u00e1ng, \u0103n s\u1eefa chua v\u00e0 h\u00e0nh t\u00e2y ng\u00e2m v\u1edbi m\u1eadt ong \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng. \u00d4ng t\u1ef1 h\u00e0o m\u00ecnh kh\u00f4ng b\u1ecb c\u1ea3m l\u1ea1nh trong 15 n\u0103m qua.<\/p>\n

Probiotic trong s\u1eefa chua r\u1ea5t h\u1eefu \u00edch cho s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t, khi k\u1ebft h\u1ee3p v\u1edbi h\u00e0nh t\u00e2y c\u00f3 ch\u1ee9a ch\u1ea5t x\u01a1 h\u00f2a tan trong n\u01b0\u1edbc, n\u00f3 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n m\u00f4i tr\u01b0\u1eddng \u0111\u01b0\u1eddng ru\u1ed9t.<\/p>\n

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5. Th\u1ecbt heo + khoai lang: Gi\u1ea3m l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o x\u1ea5u c\u00f3 trong th\u1ecbt heo<\/h3>\n

Th\u1ecbt heo r\u1ea5t gi\u00e0u vitamin B1, c\u00f3 t\u00e1c d\u1ee5ng lo\u1ea1i b\u1ecf m\u1ec7t m\u1ecfi, t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch. Tuy nhi\u00ean, ch\u1ea5t b\u00e9o c\u00f3 trong th\u1ecbt heo c\u00f3 th\u1ec3 g\u00e2y x\u01a1 c\u1ee9ng \u0111\u1ed9ng m\u1ea1ch v\u00e0 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a.<\/p>\n

N\u1ebfu \u0103n chung khoai lang ch\u1ee9a m\u1ed9t l\u01b0\u1ee3ng l\u1edbn vitamin E s\u1ebd l\u00e0m gi\u1ea3m t\u00e1c h\u1ea1i c\u1ee7a vi\u1ec7c ch\u1ea5t b\u00e9o b\u1ecb chuy\u1ec3n h\u00f3a th\u00e0nh peroxit lipid. V\u00ec v\u1eady, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng khoai lang thay v\u00ec khoai t\u00e2y \u0111\u1ec3 n\u1ea5u c\u00e1c m\u00f3n h\u1ea7m, c\u00e0 ri v\u00e0 c\u00e1c m\u00f3n \u0103n kh\u00e1c.<\/p>\n

Xem th\u00eam: 10 s\u1ef1 th\u1eadt c\u1ef1c k\u1ef3 thuy\u1ebft ph\u1ee5c v\u00ec sao ng\u01b0\u1eddi Nh\u1eadt l\u1ea1i s\u1ed1ng th\u1ecd nh\u1ea5t th\u1ebf gi\u1edbi<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

B\u00ed quy\u1ebft s\u1ed1ng th\u1ecd c\u1ee7a ng\u01b0\u1eddi Nh\u1eadt kh\u00f4ng qu\u00e1 ph\u1ee9c t\u1ea1p nh\u01b0 nhi\u1ec1u ng\u01b0\u1eddi t\u01b0\u1edfng t\u01b0\u1ee3ng, n\u00f3 b\u1eaft ngu\u1ed3n t\u1eeb ch\u00ednh b\u1eefa \u0103n h\u1eb1ng ng\u00e0y, th\u1ef1c ph\u1ea9m r\u1ea5t \u0111\u1ea1m b\u1ea1c v\u00e0 d\u1ec5 t\u00ecm mua. Nh\u1eadt B\u1ea3n l\u00e0 qu\u1ed1c gia c\u00f3 <\/p>\n

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