{"id":24945,"date":"2026-07-29T13:25:43","date_gmt":"2026-07-29T18:25:43","guid":{"rendered":"https:\/\/tulsa-health.org\/?p=24945"},"modified":"2026-07-29T13:25:45","modified_gmt":"2026-07-29T18:25:45","slug":"summer-wellness-hydration-gut-health","status":"publish","type":"post","link":"https:\/\/tulsa-health.org\/vi\/summer-wellness-hydration-gut-health\/","title":{"rendered":"S\u1ee9c kh\u1ecfe m\u00f9a h\u00e8: Cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t"},"content":{"rendered":"

Vi\u1ec7c h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i ph\u1ee9c t\u1ea1p. M\u00f9a h\u00e8 l\u00e0 th\u1eddi \u0111i\u1ec3m ho\u00e0n h\u1ea3o \u0111\u1ec3 t\u1eadp trung v\u00e0o s\u1ee9c kh\u1ecfe b\u1eb1ng c\u00e1ch gi\u1eef \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m t\u01b0\u01a1i ngon, gi\u00e0u ch\u1ea5t dinh d\u01b0\u1ee1ng. B\u1ed5 sung tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7 gi\u00e0u n\u01b0\u1edbc c\u00f9ng v\u1edbi c\u00e1c nguy\u00ean li\u1ec7u gi\u00e0u ch\u1ea5t x\u01a1 c\u00f3 th\u1ec3 gi\u00fap h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a, cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 trong su\u1ed1t m\u00f9a h\u00e8.<\/p>\n\n\n\n

C\u00e1c bu\u1ed5i tr\u00ecnh di\u1ec5n n\u1ea5u \u0103n \u0111\u1ec1u MI\u1ec4N PH\u00cd nh\u01b0ng ch\u1ed7 ng\u1ed3i c\u00f3 h\u1ea1n. \u0110\u1ed1i v\u1edbi c\u00e1c bu\u1ed5i tr\u00ecnh di\u1ec5n n\u1ea5u \u0103n d\u00e0nh cho tr\u1ebb em, tr\u1ebb em d\u01b0\u1edbi 8 tu\u1ed5i c\u1ea7n c\u00f3 ng\u01b0\u1eddi l\u1edbn \u0111i c\u00f9ng. \u0110\u1ec3 xem c\u00e1c bu\u1ed5i tr\u00ecnh di\u1ec5n s\u1eafp t\u1edbi ho\u1eb7c \u0111\u1eb7t ch\u1ed7, vui l\u00f2ng truy c\u1eadp... \u0111\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/a> ho\u1eb7c g\u1ecdi s\u1ed1 918.595.4419.<\/p>\n\n\n\n

B\u00e1nh m\u00ec k\u1eb9p m\u00edt n\u01b0\u1edbng BBQ v\u1edbi salad b\u1eafp c\u1ea3i chua ng\u1ecdt<\/h2>\n\n\n\n

Trong l\u1edbp h\u1ecdc dinh d\u01b0\u1ee1ng d\u00e0nh cho ng\u01b0\u1eddi l\u1edbn th\u00e1ng 7 c\u1ee7a ch\u00fang t\u00f4i, c\u00e1c h\u1ecdc vi\u00ean \u0111\u00e3 h\u1ecdc \u0111\u01b0\u1ee3c c\u00e1ch c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7 gi\u00e0u n\u01b0\u1edbc, th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 c\u00e1c nguy\u00ean li\u1ec7u l\u00ean men c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a, cung c\u1ea5p n\u01b0\u1edbc v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Th\u1ef1c \u0111\u01a1n th\u00e1ng n\u00e0y h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t v\u1edbi h\u01b0\u01a1ng v\u1ecb \u0111\u1eadm \u0111\u00e0. H\u1ecd \u0111\u00e3 h\u1ecdc c\u00e1ch chu\u1ea9n b\u1ecb b\u00e1nh m\u00ec k\u1eb9p m\u00edt n\u01b0\u1edbng BBQ v\u1edbi b\u1eafp c\u1ea3i tr\u1ed9n chua ng\u1ecdt v\u00e0 trang tr\u00ed b\u1eb1ng cam nh\u00fang s\u00f4 c\u00f4 la \u0111en. Bu\u1ed5i tr\u00ecnh di\u1ec5n n\u00e0y \u0111\u00e3 n\u00eau b\u1eadt nh\u1eefng c\u00f4ng th\u1ee9c \u0111\u01a1n gi\u1ea3n gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 c\u00e1c th\u00e0nh ph\u1ea7n l\u00e0nh m\u1ea1nh gi\u00fap nu\u00f4i d\u01b0\u1ee1ng s\u1ee9c kh\u1ecfe h\u1ec7 ti\u00eau h\u00f3a. C\u00e1c h\u1ecdc vi\u00ean \u0111\u00e3 th\u1ea3o lu\u1eadn v\u1ec1 c\u00e1ch s\u1eed d\u1ee5ng m\u00edt nh\u01b0 m\u1ed9t l\u1ef1a ch\u1ecdn thay th\u1ebf t\u1eeb th\u1ef1c v\u1eadt trong c\u00e1c b\u1eefa \u0103n quen thu\u1ed9c, trong khi b\u1eafp c\u1ea3i v\u00e0 cam cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 n\u01b0\u1edbc gi\u00fap h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe h\u1ec7 ti\u00eau h\u00f3a. Th\u1ef1c \u0111\u01a1n c\u0169ng tr\u00ecnh b\u00e0y nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 b\u1ed5 sung th\u00eam tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7 v\u00e0o c\u00e1c b\u1eefa \u0103n h\u00e0ng ng\u00e0y m\u00e0 v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon v\u00e0 b\u1ed5 d\u01b0\u1ee1ng.<\/p>\n\n\n\n

B\u00e1nh m\u00ec k\u1eb9p m\u00edt n\u01b0\u1edbng BBQ<\/strong>

Th\u00e0nh ph\u1ea7n:
\u2022 2 lon m\u00edt non \u0111\u00f3ng h\u1ed9p \u0111\u00e3 r\u1eeda s\u1ea1ch v\u00e0 \u0111\u1ec3 r\u00e1o n\u01b0\u1edbc
\u2022 1 mu\u1ed7ng canh d\u1ea7u \u00f4 liu
\u2022 1\/2 c\u1ee7 h\u00e0nh t\u00e2y, th\u00e1i m\u1ecfng
\u2022 2 t\u00e9p t\u1ecfi b\u0103m nh\u1ecf
\u2022 1 th\u00eca c\u00e0 ph\u00ea b\u1ed9t \u1edbt hun kh\u00f3i
\u2022 1\/2 th\u00eca c\u00e0 ph\u00ea b\u1ed9t t\u1ecfi
\u2022 1\/2 th\u00eca c\u00e0 ph\u00ea b\u1ed9t h\u00e0nh t\u00e2y
\u2022 1\/2 th\u00eca c\u00e0 ph\u00ea th\u00ec l\u00e0
\u2022 1\/2 th\u00eca c\u00e0 ph\u00ea mu\u1ed1i
\u2022 1\/4 th\u00eca c\u00e0 ph\u00ea ti\u00eau \u0111en
\u2022 3\/4 ch\u00e9n s\u1ed1t BBQ
\u2022 4 b\u00e1nh m\u00ec tr\u00f2n ho\u1eb7c b\u00e1nh m\u00ec nh\u1ecf
\u2022 D\u01b0a chua (t\u00f9y ch\u1ecdn)

H\u01b0\u1edbng d\u1eabn:
1. \u0110\u1ec3 r\u00e1o n\u01b0\u1edbc v\u00e0 r\u1eeda s\u1ea1ch m\u00edt, sau \u0111\u00f3 lau kh\u00f4 g\u1ea7n h\u1ebft. (\u0110\u1ec3 kh\u1eed v\u1ecb n\u01b0\u1edbc mu\u1ed1i, ninh m\u00edt trong n\u01b0\u1edbc d\u00f9ng rau c\u1ee7 kho\u1ea3ng 15-20 ph\u00fat). \u0110\u1ec3 r\u00e1o n\u01b0\u1edbc v\u00e0 \u0111\u1ec3 ngu\u1ed9i. Sau \u0111\u00f3, d\u00f9ng tay ho\u1eb7c hai c\u00e1i n\u0129a x\u00e9 nh\u1ecf c\u00e1c mi\u1ebfng m\u00edt l\u1edbn th\u00e0nh t\u1eebng s\u1ee3i nh\u01b0 th\u1ecbt x\u00e9.
2. L\u00e0m n\u00f3ng d\u1ea7u \u00f4 liu trong ch\u1ea3o l\u1edbn tr\u00ean l\u1eeda v\u1eeba. Cho h\u00e0nh t\u00e2y v\u00e0o v\u00e0 x\u00e0o trong 4 \u0111\u1ebfn 5 ph\u00fat, cho \u0111\u1ebfn khi h\u00e0nh t\u00e2y m\u1ec1m v\u00e0 h\u01a1i v\u00e0ng \u1edf c\u00e1c c\u1ea1nh.
3. Cho t\u1ecfi v\u00e0o v\u00e0 x\u00e0o trong 30 \u0111\u1ebfn 60 gi\u00e2y, cho \u0111\u1ebfn khi d\u1eady m\u00f9i th\u01a1m. Kh\u00f4ng \u0111\u1ec3 t\u1ecfi ch\u00e1y, n\u1ebfu kh\u00f4ng s\u1ebd c\u00f3 v\u1ecb \u0111\u1eafng.
4. Th\u00eam m\u00edt non, \u1edbt b\u1ed9t hun kh\u00f3i, b\u1ed9t t\u1ecfi, b\u1ed9t h\u00e0nh, b\u1ed9t th\u00ec l\u00e0, mu\u1ed1i v\u00e0 ti\u00eau. Tr\u1ed9n \u0111\u1ec1u cho \u0111\u1ebfn khi t\u1ea5t c\u1ea3 c\u00e1c mi\u1ebfng \u0111\u1ec1u \u0111\u01b0\u1ee3c ph\u1ee7 \u0111\u1ec1u gia v\u1ecb.
5. N\u1ea5u t\u1eeb 5 \u0111\u1ebfn 7 ph\u00fat, th\u1ec9nh tho\u1ea3ng khu\u1ea5y \u0111\u1ec1u, cho \u0111\u1ebfn khi m\u00edt b\u1eaft \u0111\u1ea7u h\u01a1i kh\u00f4 v\u00e0 chuy\u1ec3n sang m\u00e0u nh\u1ea1t.
6. Th\u00eam s\u1ed1t BBQ, gi\u1ea3m l\u1eeda xu\u1ed1ng m\u1ee9c trung b\u00ecnh th\u1ea5p v\u00e0 \u0111un nh\u1ecf l\u1eeda t\u1eeb 5 \u0111\u1ebfn 8 ph\u00fat cho \u0111\u1ebfn khi h\u1ed7n h\u1ee3p s\u1ec7t l\u1ea1i, s\u00e1nh m\u1ecbn v\u00e0 m\u1ec1m. N\u1ebfu qu\u00e1 \u0111\u1eb7c, th\u00eam 1 \u0111\u1ebfn 2 mu\u1ed7ng canh n\u01b0\u1edbc.
7. N\u01b0\u1edbng b\u00e1nh m\u00ec n\u1ebfu mu\u1ed1n, sau \u0111\u00f3 x\u1ebfp m\u00edt v\u00e0 salad b\u1eafp c\u1ea3i l\u00ean tr\u00ean.<\/p>\n\n\n\n

T\u0103ng h\u01b0\u01a1ng v\u1ecb \/ M\u1eb9o:
Th\u00eam m\u1ed9t ch\u00fat n\u01b0\u1edbc d\u01b0a chua ho\u1eb7c chanh s\u1ebd l\u00e0m cho n\u01b0\u1edbc s\u1ed1t BBQ th\u00eam ph\u1ea7n h\u1ea5p d\u1eabn.
\u1edat b\u1ed9t hun kh\u00f3i mang l\u1ea1i h\u01b0\u01a1ng v\u1ecb nh\u01b0 m\u00f3n n\u01b0\u1edbng ngo\u00e0i tr\u1eddi m\u00e0 kh\u00f4ng c\u1ea7n \u0111\u1ebfn v\u1ec9 n\u01b0\u1edbng.
N\u01b0\u1edbng b\u00e1nh m\u00ec \u0111\u1ec3 sandwich kh\u00f4ng b\u1ecb m\u1ec1m nh\u00e3o.
Th\u00eam \u1edbt b\u1ed9t ho\u1eb7c t\u01b0\u01a1ng \u1edbt \u0111\u1ec3 c\u00f3 \u0111\u1ed9 cay v\u1eeba ph\u1ea3i.<\/p>\n\n\n\n

Ghi ch\u00fa dinh d\u01b0\u1ee1ng \u0111\u01a1n gi\u1ea3n: M\u00edt cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 t\u1ea1o \u0111\u1ed9 m\u1ec1m dai. B\u1eafp c\u1ea3i v\u00e0 c\u00e0 r\u1ed1t h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe \u0111\u01b0\u1eddng ru\u1ed9t nh\u1edd ch\u1ea5t x\u01a1. S\u1eefa chua Hy L\u1ea1p trong m\u00f3n salad b\u1eafp c\u1ea3i b\u1ed5 sung protein v\u00e0 l\u1ee3i khu\u1ea9n.<\/p>\n\n\n\n

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

Salad b\u1eafp c\u1ea3i chua ng\u1ecdt<\/strong>

Th\u00e0nh ph\u1ea7n:
3 ch\u00e9n b\u1eafp c\u1ea3i th\u00e1i s\u1ee3i
1 c\u1ee7 c\u00e0 r\u1ed1t b\u00e0o s\u1ee3i
2 mu\u1ed7ng canh s\u1eefa chua Hy L\u1ea1p ho\u1eb7c s\u1ed1t mayonnaise
1 mu\u1ed7ng canh gi\u1ea5m t\u00e1o
1 th\u00eca c\u00e0 ph\u00ea m\u1eadt ong, m\u1ed9t nh\u00fam mu\u1ed1i v\u00e0 ti\u00eau.<\/p>\n\n\n\n

H\u01b0\u1edbng d\u1eabn:
1. Cho s\u1eefa chua Hy L\u1ea1p ho\u1eb7c s\u1ed1t mayonnaise, gi\u1ea5m, m\u1eadt ong, mu\u1ed1i v\u00e0 ti\u00eau v\u00e0o t\u00f4, khu\u1ea5y \u0111\u1ec1u. Th\u00eam b\u1eafp c\u1ea3i v\u00e0 c\u00e0 r\u1ed1t, r\u1ed3i tr\u1ed9n \u0111\u1ec1u cho \u0111\u1ebfn khi c\u00e1c nguy\u00ean li\u1ec7u \u0111\u01b0\u1ee3c ph\u1ee7 \u0111\u1ec1u gia v\u1ecb.
2. \u0110\u1ec3 salad b\u1eafp c\u1ea3i tr\u1ed9n ngh\u1ec9 kho\u1ea3ng 10 ph\u00fat cho m\u1ec1m ra m\u1ed9t ch\u00fat nh\u01b0ng v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c \u0111\u1ed9 gi\u00f2n. <\/p>\n\n\n\n

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

Cam nh\u00fang s\u00f4 c\u00f4 la \u0111en<\/strong>

Th\u00e0nh ph\u1ea7n:
\u2022 2 qu\u1ea3 cam, b\u00f3c v\u1ecf v\u00e0 t\u00e1ch m\u00fai.
\u2022 1 c\u1ed1c v\u1ee5n s\u00f4 c\u00f4 la \u0111en ho\u1eb7c s\u00f4 c\u00f4 la \u0111en th\u00e1i nh\u1ecf
\u2022 1 th\u00eca c\u00e0 ph\u00ea d\u1ea7u d\u1eeba, t\u00f9y ch\u1ecdn \u0111\u1ec3 d\u1ec5 nh\u00fang h\u01a1n
\u2022 M\u1ed9t nh\u00fam nh\u1ecf mu\u1ed1i bi\u1ec3n d\u1ea1ng m\u1ea3nh (t\u00f9y ch\u1ecdn)
\u2022 C\u00e1c lo\u1ea1i h\u1ea1t th\u00e1i nh\u1ecf ho\u1eb7c v\u1ee5n d\u1eeba (t\u00f9y ch\u1ecdn)<\/p>\n\n\n\n

H\u01b0\u1edbng d\u1eabn:
1. B\u00f3c v\u1ecf cam v\u00e0 t\u00e1ch th\u00e0nh t\u1eebng m\u00fai s\u1ea1ch. Lo\u1ea1i b\u1ecf ph\u1ea7n c\u00f9i tr\u1eafng th\u1eeba n\u1ebfu mu\u1ed1n.
2. D\u00f9ng kh\u0103n gi\u1ea5y th\u1ea5m kh\u00f4 t\u1eebng m\u00fai cam. B\u01b0\u1edbc n\u00e0y gi\u00fap s\u00f4 c\u00f4 la d\u00ednh ch\u1eafc h\u01a1n thay v\u00ec b\u1ecb tr\u01b0\u1ee3t ra.
3. Cho s\u00f4 c\u00f4 la v\u00e0o b\u00e1t d\u00f9ng \u0111\u01b0\u1ee3c trong l\u00f2 vi s\u00f3ng. Quay trong l\u00f2 vi s\u00f3ng m\u1ed7i l\u1ea7n 20 gi\u00e2y, khu\u1ea5y \u0111\u1ec1u sau m\u1ed7i l\u1ea7n, cho \u0111\u1ebfn khi s\u00f4 c\u00f4 la tan ch\u1ea3y v\u00e0 m\u1ecbn.
4. Khu\u1ea5y \u0111\u1ec1u d\u1ea7u d\u1eeba n\u1ebfu d\u00f9ng. \u0110i\u1ec1u n\u00e0y l\u00e0m cho s\u00f4 c\u00f4 la lo\u00e3ng h\u01a1n m\u1ed9t ch\u00fat v\u00e0 d\u1ec5 nh\u00fang h\u01a1n.
5. Nh\u00fang m\u1ed9t n\u1eeda m\u1ed7i m\u00fai cam v\u00e0o s\u00f4 c\u00f4 la, sau \u0111\u00f3 \u0111\u1eb7t l\u00ean gi\u1ea5y n\u01b0\u1edbng.
6. R\u1eafc nh\u1eb9 mu\u1ed1i bi\u1ec3n, c\u00e1c lo\u1ea1i h\u1ea1t ho\u1eb7c d\u1eeba l\u00ean tr\u00ean tr\u01b0\u1edbc khi s\u00f4 c\u00f4 la \u0111\u00f4ng l\u1ea1i.
7. L\u00e0m l\u1ea1nh t\u1eeb 10 \u0111\u1ebfn 15 ph\u00fat, cho \u0111\u1ebfn khi s\u00f4 c\u00f4 la \u0111\u00f4ng l\u1ea1i. D\u00f9ng l\u1ea1nh \u0111\u1ec3 c\u00f3 k\u1ebft c\u1ea5u t\u01b0\u01a1i m\u00e1t nh\u1ea5t.<\/p>\n\n\n\n

M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:
\u2022 L\u00e0m l\u1ea1nh cam tr\u01b0\u1edbc khi nh\u00fang \u0111\u1ec3 c\u00f3 m\u00f3n tr\u00e1ng mi\u1ec7ng m\u00f9a h\u00e8 t\u01b0\u01a1i m\u00e1t.
\u2022 Mu\u1ed1i d\u1ea1ng m\u1ea3nh gi\u00fap s\u00f4 c\u00f4 la c\u00f3 v\u1ecb \u0111\u1eadm \u0111\u00e0 h\u01a1n. H\u00e3y th\u1eed th\u00eam m\u1ed9t \u00edt h\u1ea1t d\u1ebb c\u01b0\u1eddi, h\u1ea1nh nh\u00e2n ho\u1eb7c d\u1eeba b\u0103m nh\u1ecf \u0111\u1ec3 t\u1ea1o \u0111\u1ed9 gi\u00f2n.
\u2022 Cam cung c\u1ea5p vitamin C v\u00e0 n\u01b0\u1edbc, c\u00f2n s\u00f4 c\u00f4 la \u0111en ch\u1ee9a ch\u1ea5t ch\u1ed1ng oxy h\u00f3a.
\u2022 M\u00f3n tr\u00e1ng mi\u1ec7ng n\u00e0y mang l\u1ea1i c\u1ea3m gi\u00e1c \u0111\u1eb7c bi\u1ec7t v\u00ec l\u01b0\u1ee3ng \u0111\u01b0\u1eddng th\u00eam v\u00e0o \u00edt h\u01a1n so v\u1edbi nhi\u1ec1u m\u00f3n tr\u00e1ng mi\u1ec7ng n\u01b0\u1edbng kh\u00e1c.<\/p>\n\n\n\n

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

\n\n\n\n

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

B\u00e1nh muffin th\u1ecbt b\u0103m v\u00e0 s\u1eefa chua \u0111\u00f4ng l\u1ea1nh<\/h2>\n\n\n\n
\"Picture<\/figure>\n\n\n\n

C\u00e1c b\u00e9 \u0111\u00e3 c\u00f3 m\u1ed9t l\u1edbp h\u1ecdc n\u1ea5u \u0103n th\u1ef1c h\u00e0nh th\u00fa v\u1ecb khi t\u1ef1 tay l\u00e0m b\u00e1nh muffin th\u1ecbt g\u00e0 t\u00e2y b\u00ed ng\u00f2i v\u00e0 kem s\u1eefa chua tr\u00e1i c\u00e2y. C\u00e1c b\u00e9 \u0111\u00e3 kh\u00e1m ph\u00e1 ra c\u00e1ch c\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7 gi\u00e0u dinh d\u01b0\u1ee1ng v\u00e0 cung c\u1ea5p n\u01b0\u1edbc gi\u00fap gi\u1eef g\u00ecn s\u1ee9c kh\u1ecfe, \u0111\u1ed3ng th\u1eddi t\u1ef1 tay l\u00e0m ra nh\u1eefng m\u00f3n \u0103n m\u00e0 c\u00e1c b\u00e9 mu\u1ed1n l\u00e0m t\u1ea1i nh\u00e0.<\/p>\n\n\n\n

B\u00e1nh muffin th\u1ecbt vi\u00ean g\u00e0 t\u00e2y v\u00e0 b\u00ed ng\u00f2i<\/strong>

Th\u00e0nh ph\u1ea7n:
\u2022 450g th\u1ecbt g\u00e0 t\u00e2y xay
\u2022 1 qu\u1ea3 b\u00ed ng\u00f2i nh\u1ecf, b\u00e0o s\u1ee3i nh\u1ecf v\u00e0 v\u1eaft kh\u00f4.
\u2022 1 qu\u1ea3 tr\u1ee9ng
\u2022 1\/2 c\u1ed1c v\u1ee5n b\u00e1nh m\u00ec ho\u1eb7c y\u1ebfn m\u1ea1ch
\u2022 1\/4 c\u1ed1c s\u1eefa
\u2022 1 mu\u1ed7ng canh t\u01b0\u01a1ng c\u00e0, c\u1ed9ng th\u00eam m\u1ed9t \u00edt \u0111\u1ec3 r\u1eafc l\u00ean tr\u00ean
\u2022 1\/2 th\u00eca c\u00e0 ph\u00ea b\u1ed9t t\u1ecfi
\u2022 1\/2 th\u00eca c\u00e0 ph\u00ea b\u1ed9t h\u00e0nh t\u00e2y
\u2022 1\/2 th\u00eca c\u00e0 ph\u00ea mu\u1ed1i
\u2022 1\/4 th\u00eca c\u00e0 ph\u00ea ti\u00eau \u0111en
\u2022 T\u00f9y ch\u1ecdn: 2 mu\u1ed7ng canh ph\u00f4 mai Parmesan b\u00e0o<\/p>\n\n\n\n

H\u01b0\u1edbng d\u1eabn:
1. L\u00e0m n\u00f3ng l\u00f2 n\u01b0\u1edbng \u0111\u1ebfn 375\u00b0F (kho\u1ea3ng 190\u00b0C) v\u00e0 thoa m\u1ed9t l\u1edbp d\u1ea7u m\u1ecfng v\u00e0o khu\u00f4n n\u01b0\u1edbng b\u00e1nh muffin.
2. B\u00e0o b\u00ed ng\u00f2i b\u1eb1ng m\u1eb7t nh\u1ecf c\u1ee7a d\u1ee5ng c\u1ee5 b\u00e0o. V\u1eaft b\u1edbt n\u01b0\u1edbc th\u1eeba b\u1eb1ng kh\u0103n s\u1ea1ch ho\u1eb7c kh\u0103n gi\u1ea5y \u0111\u1ec3 b\u00e1nh muffin kh\u00f4ng b\u1ecb nh\u00e3o.
3. Trong m\u1ed9t t\u00f4 l\u1edbn, tr\u1ed9n \u0111\u1ec1u th\u1ecbt g\u00e0 t\u00e2y, b\u00ed ng\u00f2i, tr\u1ee9ng, v\u1ee5n b\u00e1nh m\u00ec ho\u1eb7c y\u1ebfn m\u1ea1ch, s\u1eefa, t\u01b0\u01a1ng c\u00e0, b\u1ed9t t\u1ecfi, b\u1ed9t h\u00e0nh, mu\u1ed1i, ti\u00eau v\u00e0 ph\u00f4 mai Parmesan (n\u1ebfu d\u00f9ng).
4. Tr\u1ed9n nh\u1eb9 nh\u00e0ng b\u1eb1ng tay s\u1ea1ch ho\u1eb7c th\u00eca cho \u0111\u1ebfn khi c\u00e1c nguy\u00ean li\u1ec7u v\u1eeba quy\u1ec7n v\u00e0o nhau. Kh\u00f4ng n\u00ean tr\u1ed9n qu\u00e1 k\u1ef9 v\u00ec s\u1ebd l\u00e0m b\u00e1nh muffin b\u1ecb \u0111\u1eb7c.
5. M\u00fac h\u1ed7n h\u1ee3p v\u00e0o c\u00e1c khu\u00f4n muffin m\u1ed9t c\u00e1ch \u0111\u1ec1u nhau v\u00e0 nh\u1eb9 nh\u00e0ng \u1ea5n ph\u1ea7n tr\u00ean xu\u1ed1ng \u0111\u1ec3 ch\u00fang d\u00ednh l\u1ea1i v\u1edbi nhau.
6. Th\u00eam m\u1ed9t th\u00eca nh\u1ecf t\u01b0\u01a1ng c\u00e0 l\u00ean tr\u00ean m\u1ed7i chi\u1ebfc b\u00e1nh muffin \u0111\u1ec3 c\u00f3 h\u01b0\u01a1ng v\u1ecb th\u1ecbt b\u0103m n\u01b0\u1edbng c\u1ed5 \u0111i\u1ec3n.
7. N\u01b0\u1edbng t\u1eeb 18 \u0111\u1ebfn 22 ph\u00fat, cho \u0111\u1ebfn khi b\u00e1nh h\u01a1i v\u00e0ng v\u00e0 ph\u1ea7n gi\u1eefa \u0111\u1ea1t nhi\u1ec7t \u0111\u1ed9 165\u00b0F (74\u00b0C).
8. \u0110\u1ec3 y\u00ean 5 ph\u00fat tr\u01b0\u1edbc khi l\u1ea5y ra kh\u1ecfi khu\u00f4n \u0111\u1ec3 b\u00e1nh muffin kh\u00f4ng b\u1ecb v\u1ee1.<\/p>\n\n\n\n

M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb:
\u2022 B\u00ed ng\u00f2i gi\u00fap gi\u1eef \u1ea9m cho m\u00f3n th\u1ecbt b\u0103m v\u00e0 b\u1ed5 sung ch\u1ea5t x\u01a1 m\u00e0 kh\u00f4ng l\u00e0m thay \u0111\u1ed5i h\u01b0\u01a1ng v\u1ecb. Th\u1ecbt g\u00e0 t\u00e2y cung c\u1ea5p protein n\u1ea1c.
\u2022 Th\u00eam m\u1ed9t ch\u00fat ph\u00f4 mai Parmesan s\u1ebd l\u00e0m t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb \u0111\u1eadm \u0111\u00e0. H\u00e3y th\u1eed ph\u1ebft s\u1ed1t BBQ thay v\u00ec t\u01b0\u01a1ng c\u00e0 \u0111\u1ec3 c\u00f3 h\u01b0\u01a1ng v\u1ecb ng\u1ecdt ng\u00e0o h\u01a1n cho m\u00f3n n\u01b0\u1edbng.
\u2022 Kh\u1ea9u ph\u1ea7n nh\u1ecf ph\u00f9 h\u1ee3p v\u1edbi tr\u1ebb em v\u00e0 d\u1ec5 ph\u1ee5c v\u1ee5.<\/p>\n\n\n\n

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

S\u1eefa chua \u0111\u00f4ng l\u1ea1nh v\u1ecb tr\u00e1i c\u00e2y v\u1edbi c\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng

<\/strong>Th\u00e0nh ph\u1ea7n:
\u2022 2 c\u1ed1c s\u1eefa chua Hy L\u1ea1p nguy\u00ean ch\u1ea5t ho\u1eb7c v\u1ecb vani
\u2022 1 \u0111\u1ebfn 2 th\u00eca canh m\u1eadt ong ho\u1eb7c siro c\u00e2y phong
\u2022 1\/2 th\u00eca c\u00e0 ph\u00ea chi\u1ebft xu\u1ea5t vani
\u2022 1\/2 ch\u00e9n d\u00e2u t\u00e2y th\u00e1i l\u00e1t
\u2022 1\/2 c\u1ed1c qu\u1ea3 vi\u1ec7t qu\u1ea5t
\u2022 1\/4 c\u1ed1c granola (t\u00f9y ch\u1ecdn)
\u2022 Gi\u1ea5y da

H\u01b0\u1edbng d\u1eabn:
1. B\u1ea3o qu\u1ea3n ph\u1ea7n b\u00e1nh c\u00f2n th\u1eeba trong h\u1ed9p \u0111\u1ef1ng c\u00f3 th\u1ec3 d\u00f9ng trong t\u1ee7 \u0111\u00f4ng, l\u00f3t gi\u1ea5y n\u1ebfn gi\u1eefa c\u00e1c l\u1edbp b\u00e1nh.
2. L\u00f3t m\u1ed9t khay n\u01b0\u1edbng nh\u1ecf b\u1eb1ng gi\u1ea5y n\u1ebfn \u0111\u1ec3 d\u1ec5 d\u00e0ng l\u1ea5y v\u1ecf c\u00e2y ra sau n\u00e0y.
3. Trong m\u1ed9t t\u00f4, tr\u1ed9n \u0111\u1ec1u s\u1eefa chua, m\u1eadt ong ho\u1eb7c siro c\u00e2y phong v\u00e0 vani cho \u0111\u1ebfn khi h\u1ed7n h\u1ee3p m\u1ecbn v\u00e0 ng\u1ecdt \u0111\u1ec1u.
4. Tr\u1ea3i \u0111\u1ec1u s\u1eefa chua l\u00ean gi\u1ea5y n\u01b0\u1edbng v\u1edbi \u0111\u1ed9 d\u00e0y kho\u1ea3ng 1\/4 \u0111\u1ebfn 1\/2 inch. Gi\u1eef \u0111\u1ed9 d\u00e0y \u0111\u1ec1u \u0111\u1ec3 s\u1eefa chua \u0111\u00f4ng \u0111\u1ec1u.
4. R\u1eafc d\u00e2u t\u00e2y, vi\u1ec7t qu\u1ea5t v\u00e0 granola l\u00ean tr\u00ean. Nh\u1ea5n nh\u1eb9 c\u00e1c nguy\u00ean li\u1ec7u xu\u1ed1ng s\u1eefa chua \u0111\u1ec3 ch\u00fang d\u00ednh v\u00e0o.
5. Cho v\u00e0o t\u1ee7 \u0111\u00f4ng t\u1eeb 3 \u0111\u1ebfn 4 ti\u1ebfng, ho\u1eb7c cho \u0111\u1ebfn khi \u0111\u00f4ng c\u1ee9ng ho\u00e0n to\u00e0n.
6. B\u1ebb ho\u1eb7c c\u1eaft th\u00e0nh t\u1eebng mi\u1ebfng. \u0110\u1ec3 y\u00ean t\u1eeb 1 \u0111\u1ebfn 2 ph\u00fat tr\u01b0\u1edbc khi \u0103n \u0111\u1ec3 b\u00e1nh m\u1ec1m m\u1ecbn thay v\u00ec b\u1ecb \u0111\u00f4ng c\u1ee9ng.<\/p>\n\n\n\n

M\u1eb9o t\u0103ng h\u01b0\u01a1ng v\u1ecb & L\u01b0u \u00fd dinh d\u01b0\u1ee1ng:
\u2022 Th\u00eam v\u1ecf chanh b\u00e0o \u0111\u1ec3 t\u1ea1o h\u01b0\u01a1ng v\u1ecb m\u00f9a h\u00e8 t\u01b0\u01a1i m\u00e1t ho\u1eb7c khu\u1ea5y \u0111\u1ec1u m\u1ed9t th\u00eca b\u01a1 \u0111\u1eadu ph\u1ed9ng \u0111\u1ec3 t\u0103ng th\u00eam \u0111\u1ed9 b\u00e9o ng\u1eady. S\u1eed d\u1ee5ng tr\u00e1i c\u00e2y nhi\u1ec1u m\u00e0u s\u1eafc l\u00e0m cho th\u1ef1c ph\u1ea9m b\u1ed5 d\u01b0\u1ee1ng tr\u1edf n\u00ean h\u1ea5p d\u1eabn h\u01a1n \u0111\u1ed1i v\u1edbi tr\u1ebb em.
\u2022 S\u1eefa chua Hy L\u1ea1p b\u1ed5 sung protein v\u00e0 l\u1ee3i khu\u1ea9n, c\u00f2n c\u00e1c lo\u1ea1i qu\u1ea3 m\u1ecdng cung c\u1ea5p ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 ch\u1ea5t x\u01a1.
\u2022 C\u00e1c m\u00f3n tr\u00e1ng mi\u1ec7ng \u0111\u00f4ng l\u1ea1nh l\u00e0m t\u1eeb tr\u00e1i c\u00e2y r\u1ea5t s\u1ea3ng kho\u00e1i trong nh\u1eefng th\u00e1ng n\u00f3ng b\u1ee9c.<\/p>","protected":false},"excerpt":{"rendered":"

Supporting gut health doesn’t have to be complicated. Summer is the perfect time to focus on wellness by staying hydrated and choosing fresh, nutrient-rich foods. Adding water-rich fruits and vegetables alongside fiber-rich ingredients can help support digestion, hydration and overall health throughout the season. Demos are FREE to attend but space is limited. For the […]<\/p>\n","protected":false},"author":6,"featured_media":24947,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-24945","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"\nSummer Wellness: Hydration & Gut Health - Tulsa Health Department<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tulsa-health.org\/vi\/summer-wellness-hydration-gut-health\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Summer Wellness: Hydration & Gut Health - Tulsa Health Department\" \/>\n<meta property=\"og:description\" content=\"Supporting gut health doesn’t have to be complicated. 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Summer is the perfect time to focus on wellness by staying hydrated and choosing fresh, nutrient-rich foods. Adding water-rich fruits and vegetables alongside fiber-rich ingredients can help support digestion, hydration and overall health throughout the season. Demos are FREE to attend but space is limited. 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