{"id":24495,"date":"2026-03-25T11:42:58","date_gmt":"2026-03-25T16:42:58","guid":{"rendered":"https:\/\/tulsa-health.org\/?p=24495"},"modified":"2026-03-25T11:56:25","modified_gmt":"2026-03-25T16:56:25","slug":"hormone-balancing-nutrition","status":"publish","type":"post","link":"https:\/\/tulsa-health.org\/tl\/hormone-balancing-nutrition\/","title":{"rendered":"Nutrisyon na Nagbabalanse ng Hormone"},"content":{"rendered":"

Ang mga hormone ay nagsisilbing mga kemikal na mensahero na nagreregula ng enerhiya, mood, metabolismo at higit pa sa mga kalalakihan at kababaihan. Sa aming klase sa demonstrasyon sa pagluluto noong Marso, itinampok namin kung paano sinusuportahan ng nutrisyon ang balanse ng hormone sa pamamagitan ng pag-stabilize ng asukal sa dugo, pagbabawas ng pamamaga at pagsuporta sa natural na mga landas ng detox ng katawan. Ang mga pagkaing naglalaman ng mga gulay na mayaman sa fiber, de-kalidad na protina at malusog na taba ay makakatulong na mapanatiling mas balanse ang mga hormone tulad ng insulin at cortisol, na sumusuporta sa matatag na enerhiya at pangkalahatang kagalingan.<\/p>\n\n\n\n

LIBRE ang pagdalo sa mga demo ngunit limitado ang espasyo. Para sa mga demo ng pagluluto para sa mga bata, ang mga batang wala pang 8 taong gulang ay kinakailangang may kasamang matanda. Para mapanood ang mga paparating na demo o para magpareserba ng iyong puwesto, mangyaring magparehistro online<\/a> sa o tumawag sa 918.595.4419.<\/p>\n\n\n\n

Pinausukang Manok, Cauliflower Mash + Dark Chocolate Tahini Energy Truffles<\/h2>\n\n\n\n

Nasiyahan ang mga bisita sa isang demonstrasyon na nagtatampok ng Smothered Chicken na inihain kasama ng creamy Cauliflower Mash. Para sa panghimagas, tinikman nila ang Dark Chocolate Tahini Energy Truffles, isang masagana at nakabubusog na pagkain na gawa sa mga masustansyang sangkap. Itinampok sa demong ito ang mga balanseng pagkaing pampalusog na magpapasaya sa iyo.<\/p>\n\n\n\n

\"Chicken<\/figure>\n\n\n\n

Pinausukang Manok<\/strong>

Mga sangkap:
\u2022 1\u00bd libra ng hita o dibdib ng manok
\u2022 1 kutsarang langis ng oliba at harina
\u2022 1 sibuyas, hiniwa
\u2022 1 bell pepper, hiniwa
\u2022 2 butil ng bawang, giniling
\u2022 1 tasa ng sabaw ng manok na mababa sa sodium
\u2022 1 kutsarita ng paprika
\u2022 \u00bd kutsarita ng tim
\u2022 1 kutsarita ng pulbos ng bawang
\u2022 1 kutsaritang pulbos ng sibuyas
\u2022 Asin at paminta

Mga Tagubilin:
1. Timplahan ang manok ng asin, paminta, at paprika
2. Magdagdag ng mantika. Igisa ang manok sa kawali hanggang sa maging kayumanggi; alisin
3. Igisa ang sibuyas, paminta, at bawang, idagdag ang harina at hayaang maluto
4. Magdagdag ng sabaw at tim
5. Ibalik ang manok, takpan at hayaang kumulo nang 25 minuto<\/p>\n\n\n\n

\"Plate<\/figure>\n\n\n\n

Cauliflower Mash na may Patatas<\/strong>

Mga sangkap:
\u2022 1 malaking ulo ng cauliflower, hiniwa kasama ng 2 patatas
\u2022 1 kutsarang mantikilya o langis ng oliba
\u2022 \u00bc tasa ng gatas
\u2022 1 kutsarita ng bawang
\u2022 Asin at paminta<\/p>\n\n\n\n

Mga Tagubilin:
1. I-steam ang patatas pagkatapos ay ang cauliflower hanggang lumambot
2. Haluin kasama ang mga natitirang sangkap hanggang sa maging makinis<\/p>\n\n\n\n

<\/p>\n\n\n\n

\"Three<\/figure>\n\n\n\n

Mga Truffle ng Enerhiya ng Tahini na may Maitim na Tsokolate
<\/strong>
Mga sangkap:
\u2022 \u00bd tasa tahini\/Mantikilya ng mani
\u2022 \u00bc tasa ng pulot o maple syrup
\u2022 \u00bc tasa ng pulbos ng kakaw
\u2022 \u00bd tasa ng oats
\u2022 Saboy ng banilya
\u2022 Tinunaw na tsokolate

Mga Tagubilin:
1. Paghaluin ang lahat ng sangkap
2. Igulong hanggang maging maliliit na bola
3. Isawsaw sa tinunaw na tsokolate
4. Palamigin nang 20 minuto bago ihain
<\/p>\n\n\n\n

\n\n\n\n

<\/p>\n\n\n\n

Spaghetti na may Veggie Turkey Bolognese + Bedtime Banana Oat Cookies<\/h2>\n\n\n\n

Nasisiyahan ang mga bata na maging aktibo habang nagluluto ng Spaghetti with Veggie Turkey Bolognese at nagbe-bake ng Bedtime Banana Oat Cookies. Ipinakilala ng masayang klaseng ito ang mga masustansyang twist sa mga pamilyar na paborito habang nagpapatibay ng kumpiyansa sa kusina.<\/p>\n\n\n\n

\"Spaghetti<\/figure>\n\n\n\n

Gulay na Pabo Bolognese<\/strong><\/strong>

Mga sangkap:
\u2022 1 libra ng giniling na pabo
\u2022 1 tasa ng pinong tinadtad na karot
\u2022 1 tasa ng pinong tinadtad na zucchini
\u2022 1 garapon ng sarsa ng marinara (mababa ang asukal)
\u2022 Spaghetti na gawa sa buong trigo
\u2022 1 kutsarita ng Worcestershire
\u2022 Kalahating lemon
\u2022 Kaunting asukal
\u2022 Asin, paminta at bawang kung kinakailangan

Mga Tagubilin:
1. Igisa ang pabo sa kawali
2. Magdagdag ng mga gulay at lutuin hanggang lumambot
3. Haluin ang marinara at hayaang kumulo nang 15 minuto
4. Ihain kasama ng spaghetti<\/p>\n\n\n\n

<\/p>\n\n\n\n

Mga Cookies na Banana Oat bago matulog<\/strong>

<\/strong>Mga sangkap:
\u2022 2 hinog na saging, dinurog
\u2022 1\u00bd tasa ng oats, hinalo
\u2022 \u00bd kutsarita ng kanela at 1 kutsarang pulot
\u2022 \u00bd kutsarita ng baking powder
\u2022 \u00bd tasa ng chocolate chips

Mga Tagubilin:
1. Paghaluin ang lahat ng sangkap
2. Ihagis sa baking sheet
3. Ihurno sa 350\u00b0F sa loob ng 12\u201315 minuto

<\/p>\n\n\n\n

\n\n\n\n

Lutong-bahay na Malambot na Pretzels + Apple Nachos<\/h2>\n\n\n\n

Nagkaroon ng masayang oras ang mga batang chef sa pag-aaral kung paano gumawa ng Homemade Soft Pretzels na ipinares sa malikhaing Apple Nachos. Hinikayat ng interactive na klaseng ito ang hands-on learning, mga simpleng kasanayan sa kusina, at mga masustansyang ideya para sa meryenda.<\/p>\n\n\n\n

\"Two<\/figure>\n\n\n\n

Lutong-bahay na Malambot na Pretzels<\/strong>

Mga sangkap:
\u2022 1 tasa ng maligamgam na tubig
\u2022 1 pakete ng yeast
\u2022 2\u00bd tasa ng harina
\u2022 1 kutsarita ng asin
\u2022 1 kutsarang asukal

Mga Tagubilin:
1. Paghaluin ang lebadura sa maligamgam na tubig
2. Idagdag ang natitirang mga sangkap upang makabuo ng masa
3. I-roll hanggang maging hugis pretzel
4. Ihurno sa 425\u00b0F sa loob ng 12\u201315 minuto<\/p>\n\n\n\n

<\/p>\n\n\n\n

Apple Nachos
<\/strong>
Mga sangkap:
\u2022 2 mansanas, hiniwa
\u2022 2 kutsarang peanut o sunflower butter
\u2022 Budburan ng pasas o granola
\u2022 Sarsa ng pulot o tsokolate

Mga Tagubilin:
1. Ayusin ang mga hiwa ng mansanas
2. Magpahid ng nut butter at tsokolate
3. Budburan ng mga toppings at ihain<\/p>","protected":false},"excerpt":{"rendered":"

Hormones act as chemical messengers that regulate energy, mood, metabolism and more in both men and women. In our March cooking demonstration class, we highlighted how nutrition supports hormone balance by stabilizing blood sugar, reducing inflammation and supporting the body\u2019s natural detox pathways. 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