Ăn sao để có một nụ cười đẹp

WebMD Feature
By Denise Fole, Prevention

A few simple changes to your diet (cách ăn uống) can help keep your teeth healthy for life (suốt đời)You brush, you floss, you see your dentist, but do you eat with your oral (thuộc về mồm) health in mind?

"We all know excellent nutrition (sự dinh dưỡng) helps build an excellent body," says Paula Shannon Jones, DDS, spokesperson for the Academy of General Dentistry. "So it follows (Cũng như vậy) that whatever you eat affects your teeth and gums (nướu răng), too."

And it's not just the usual suspects (những thứ thường nghi là hại răng) like sugar that may be harmful. Some surprising--even healthy--foods can cause cavities (nhiều lổ sâu răng, số ít: cavity), while others can help protect you from decay, gum disease, and even bad breath (hơi thở xấu: hôi mồm). Here, how to tailor your diet for optimal dental health. (Theo cách ăn uống để thích hợp nhất với sức khỏe răng của bạn. Tailor là làm cho vừa khích như may quần áo. Optimal (adj), optimum (n): tốt nhất trong hoàn cảnh hay điều kiện so sánh (best given the situation or circumstances))

Eat carbs at mealtimes
A handful of potato chips or even a whole wheat roll can be just as damaging to your teeth and gums as a chocolate chip cookie. All carbohydrates break down into simple sugars, which are ultimately converted by bacteria in the mouth into plaque, a sticky residue that is the primary cause of gum disease and cavities. Carb-based foods such as breads and crackers tend to have "a chewy, adhesive texture (có đặc tính dai dẻo và dính)," making it easier for them to get caught between teeth or under the gum line, where bacteria can then accumulate (nơi những vi trùng tụ lại), says Christine Gerbstadt, MD, RD, a spokesperson for the American Dietetic Association. Have carbs at mealtimes (các bữa ăn chính) rather than as a snack (ăn vặt): When you eat a larger amount of food, you produce more saliva, which helps wash food particles away.

Drink tea
Black and green teas contain polyphenols, antioxidant plant compounds that prevent plaque from adhering to your teeth and help reduce your chances of developing cavities and gum disease. "Tea also has potential for reducing bad breath because it inhibits the growth of the bacteria that cause the odor," explains Christine D. Wu, PhD, associate dean for research at the University of Illinois at Chicago College of Dentistry, who has conducted several studies on tea and oral health. Many teas also contain fluoride (from the leaves and the water it's steeped in (nước mà lá trà được ngâm trong đó), which helps protect tooth enamel (lớp men của răng) from decay.

Sip with a straw (Uống dùng ống hút)
Most sodas, sports drinks, and juices contain acids, such as citric and phosphoric, that can erode (làm mòn) dental enamel (lớp men của răng) --even if they're diet or sugar-free (không có đường thật, làm ngọt bằng đường hóa học) versions. Sipping acidic drinks through a straw positioned toward the back of your mouth (đầu ống hút để sâu (sau răng) trong mồm) limits their contact with your teeth and helps preserve the enamel, says a study in the British Dental Journal.

Increase your C intake
"Vitamin C is the cement (xi măng) that holds all of your cells (tế bào) together, so just as it's vital for your skin, it's important for the health of your gum tissue," says Jones. People who consumed less than 60 mg per day of C (8 ounces of orange juice or one orange contains more than 80 mg) were 25% more likely to have gum disease than people who took in 180 mg or more, according to a study of over 12,000 US adults conducted at the State University of New York University at Buffalo (a city in New York State).

Eat 800 mg of calcium a day
People who do (Những người ăn/uống 800 mg calcium a day) are less likely to develop severe gum disease, says a recent study by the Buffalo researchers. The reason: About 99% of the calcium in your body is in your bones and teeth. Dietary calcium (calcium từ thức ăn/uống) --available in foods like cheese, milk, and yogurt--strengthens the alveolar bone in the jaw, which helps hold your teeth in place. The recommended amount is 1,000 mg per day for women younger than 50 and 1,200 mg for those older.