{"id":24939,"date":"2026-07-01T11:14:38","date_gmt":"2026-07-01T16:14:38","guid":{"rendered":"https:\/\/tulsa-health.org\/?p=24939"},"modified":"2026-07-29T11:47:31","modified_gmt":"2026-07-29T16:47:31","slug":"eating-well-on-busy-days","status":"publish","type":"post","link":"https:\/\/tulsa-health.org\/zh\/eating-well-on-busy-days\/","title":{"rendered":"\u5fd9\u788c\u7684\u65e5\u5b50\u91cc\u5982\u4f55\u5403\u5f97\u597d"},"content":{"rendered":"

\u751f\u6d3b\u5fd9\u788c\u65f6\uff0c\u51c6\u5907\u5065\u5eb7\u81b3\u98df\u5f88\u5bb9\u6613\u88ab\u6401\u7f6e\u3002\u7136\u800c\uff0c\u53ea\u8981\u63d0\u524d\u82b1\u4e00\u70b9\u65f6\u95f4\u8ba1\u5212\uff0c\u5c31\u80fd\u8ba9\u4e00\u5468\u7684\u8425\u517b\u996e\u98df\u53d8\u5f97\u66f4\u52a0\u8f7b\u677e\u3002.<\/p>\n\n\n\n

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\"\"
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\u5728\u516d\u6708\u4efd\u7684\u6210\u4eba\u8425\u517b\u8bfe\u7a0b\u4e2d\uff0c\u5b66\u5458\u4eec\u63a2\u7d22\u4e86\u9002\u5408\u5fd9\u788c\u751f\u6d3b\u7684\u5b9e\u7528\u81b3\u98df\u51c6\u5907\u65b9\u6cd5\u3002\u672c\u6708\u7684\u83dc\u5355\u5305\u542b\u4e09\u9053\u7b80\u5355\u7f8e\u5473\u7684\u98df\u8c31\uff0c\u5373\u4f7f\u5728\u6700\u5fd9\u788c\u7684\u65e5\u5b50\u91cc\u4e5f\u80fd\u8f7b\u677e\u4eab\u7528\u5065\u5eb7\u7f8e\u98df\u3002\u4ed6\u4eec\u5b66\u4e60\u4e86\u5982\u4f55\u63d0\u524d\u51c6\u5907\u65e9\u9910\uff0c\u4f8b\u5982\u9694\u591c\u71d5\u9ea6\u548c\u5947\u4e9a\u7c7d\u5e03\u4e01\uff0c\u5e76\u4e86\u89e3\u4e86\u50cf\u5317\u975e\u86cb\uff08Shakshuka\uff09\u8fd9\u6837\u7528\u9014\u5e7f\u6cdb\u7684\u98df\u8c31\u5982\u4f55\u5c06\u5269\u4f59\u852c\u83dc\u53d8\u6210\u7f8e\u5473\u8425\u517b\u7684\u4f73\u80b4\u3002\u8fd9\u4e9b\u7b80\u5355\u7684\u65b9\u6cd5\u4e0d\u4ec5\u8ba9\u5065\u5eb7\u996e\u98df\u66f4\u52a0\u4fbf\u6377\uff0c\u8fd8\u80fd\u5e2e\u52a9\u60a8\u642d\u914d\u5bcc\u542b\u7ea4\u7ef4\u548c\u86cb\u767d\u8d28\u7684\u5747\u8861\u81b3\u98df\uff0c\u8ba9\u60a8\u66f4\u6709\u9971\u8179\u611f\u3002. <\/p>\n\n\n\n

\u706b\u9e21\u9999\u80a0\u6c99\u514b\u8212\u5361<\/strong>

\u539f\u6599\uff1a
\u2022 1\u78c5\u7626\u706b\u9e21\u65e9\u9910\u9999\u80a0
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\u2022 1 \u4e2a\u6d0b\u8471\uff0c\u5207\u4e01
\u2022 2 \u4e2a\u751c\u6912\uff0c\u5207\u4e01
\u2022 3\u74e3\u849c\uff0c\u5207\u788e
\u2022 1 \u7f50\uff0828 \u76ce\u53f8\uff09\u788e\u756a\u8304
\u2022 1\u7f50\uff0814.5\u76ce\u53f8\uff09\u756a\u8304\u4e01
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\u2022 1\u8336\u5319\u8fa3\u6912\u7c89
\u2022 1\u8336\u5319\u5b5c\u7136
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\u2022 2-3 \u676f\u83e0\u83dc
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2. \u7528\u6a44\u6984\u6cb9\u7092\u6d0b\u8471\u548c\u8fa3\u6912 5-7 \u5206\u949f\u3002\u52a0\u5165\u5927\u849c 30 \u79d2\u3002.
3. \u52a0\u5165\u897f\u7ea2\u67ff\u3001\u9752\u6912\u3001\u9999\u6599\u548c\u9999\u80a0\u3002\u5c0f\u706b\u6162\u709610-15\u5206\u949f\u3002.
4. \u52a0\u5165\u83e0\u83dc\uff0c\u6405\u62cc\u81f3\u83e0\u83dc\u53d8\u8f6f\u3002.
5. \u5728\u9171\u6c41\u4e2d\u6253\u5165\u9e21\u86cb\uff0c\u76d6\u4e0a\u76d6\u5b50\uff0c\u716e\u81f3\u9e21\u86cb\u8fbe\u5230\u6240\u9700\u7684\u719f\u5ea6\u3002.
6. \u7528\u9999\u8349\u548c\u53ef\u9009\u7684\u5976\u916a\u88c5\u9970\u3002.
7. \u4f50\u4ee5\u9762\u5305\u98df\u7528\u3002.<\/p>\n\n\n\n

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

\u7d20\u98df\u9e70\u5634\u8c46\u6c99\u514b\u8212\u5361<\/strong>

\u539f\u6599\uff1a
\u2022 2 \u6c64\u5319\u6a44\u6984\u6cb9
\u2022 1 \u4e2a\u6d0b\u8471\uff0c\u5207\u4e01
\u2022 2 \u4e2a\u751c\u6912\uff0c\u5207\u4e01
\u2022 3\u74e3\u849c\uff0c\u5207\u788e
\u2022 1 \u7f50\uff0828 \u76ce\u53f8\uff09\u788e\u756a\u8304
\u2022 1\u7f50\uff0815\u76ce\u53f8\uff09\u9e70\u5634\u8c46\uff0c\u6ca5\u5e72\u6c34\u5206
\u2022 1\u8336\u5319\u8fa3\u6912\u7c89
\u2022 1\u8336\u5319\u5b5c\u7136
\u2022 \u00bd \u8336\u5319\u8fa3\u6912\u7c89
\u2022 \u76d0\u548c\u80e1\u6912
\u2022 2-3 \u676f\u83e0\u83dc
\u2022 \u65b0\u9c9c\u6b27\u82b9\u6216\u9999\u83dc
\u2022 \u786c\u76ae\u5168\u9ea6\u9762\u5305<\/p>\n\n\n\n

\u6307\u793a\uff1a
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2. \u52a0\u5165\u897f\u7ea2\u67ff\u3001\u9e70\u5634\u8c46\u548c\u8c03\u5473\u6599\u3002\u5c0f\u706b\u6162\u709610-15\u5206\u949f\u3002.
3. \u52a0\u5165\u83e0\u83dc\uff0c\u6405\u62cc\u81f3\u83e0\u83dc\u53d8\u8f6f\u3002.
4. \u7528\u9999\u8349\u88c5\u9970\uff0c\u914d\u9762\u5305\u98df\u7528\u3002.<\/p>\n\n\n\n

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

\u67e0\u6aac\u8349\u8393\u5947\u4e9a\u7c7d\u5e03\u4e01
<\/strong>
\u539f\u6599\uff1a
\u2022 2 \u676f\u60a8\u9009\u62e9\u7684\u65e0\u7cd6\u725b\u5976
\u2022 \u534a\u676f\u5947\u4e9a\u7c7d
\u2022 1 \u676f\u5207\u4e01\u8349\u8393
\u2022 1\u4e2a\u67e0\u6aac\u7684\u67e0\u6aac\u76ae\u5c51
\u2022 2 \u6c64\u5319\u67e0\u6aac\u6c41
\u2022 1-2 \u6c64\u5319\u67ab\u7cd6\u6d46\u6216\u8702\u871c\uff08\u53ef\u9009\uff09
\u2022 1\u8336\u5319\u9999\u8349\u7cbe

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

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<\/strong>
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\u2022 2 \u676f\u71d5\u9ea6\u7247
\u2022 2 \u676f\u60a8\u9009\u62e9\u7684\u725b\u5976
\u2022 1 \u676f\u539f\u5473\u5e0c\u814a\u9178\u5976
\u2022 4\u9897\u53bb\u6838\u7684\u9ea6\u5fb7\u5409\u5c14\u6930\u67a3
\u2022 1\u8336\u5319\u9999\u8349\u7cbe
\u2022 1\u8336\u5319\u8089\u6842\u7c89
\u2022 \u4e00\u5c0f\u64ae\u76d0
\u2022 2 \u6c64\u5319\u5947\u4e9a\u7c7d

\u6307\u793a\uff1a
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2. \u52a0\u5165\u5269\u4f59\u7684\u98df\u6750\u3002.
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4. \u5206\u88c5\u5230\u7f50\u5b50\u91cc\uff0c\u98df\u7528\u524d\u5728\u4e0a\u9762\u653e\u4e0a\u6c34\u679c\u6216\u575a\u679c\u3002.<\/p>\n\n\n\n

\n\n\n\n

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

\u58a8\u897f\u54e5\u70e4\u997c\u548c\u83e0\u841d\u5976\u6cb9<\/h2>\n\n\n\n
\"\"
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\u5b69\u5b50\u4eec\u5174\u81f4\u52c3\u52c3\u5730\u5236\u4f5c\u4e86\u852c\u83dc\u58a8\u897f\u54e5\u8584\u997c\u548c\u6e05\u723d\u7684\u81ea\u5236\u83e0\u841d\u51b0\u6c99\u3002\u8fd9\u5802\u5b9e\u8df5\u8bfe\u7684\u91cd\u70b9\u662f\u6559\u6388\u5feb\u901f\u7f8e\u5473\u7684\u98df\u8c31\uff0c\u8ba9\u5065\u5eb7\u996e\u98df\u5373\u4f7f\u5728\u5fd9\u788c\u7684\u65e5\u5b50\u91cc\u4e5f\u80fd\u8f7b\u677e\u5b9e\u73b0\u3002.<\/p>\n\n\n\n

\u65e9\u9910\u58a8\u897f\u54e5\u8584\u997c<\/strong>

\u539f\u6599\uff1a
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\u2022 \u534a\u676f\u83e0\u83dc
\u2022 1\/4 \u4e2a\u6d0b\u8471\uff0c\u5207\u4e01
\u2022 1 \u6c64\u5319\u6a44\u6984\u6cb9
\u2022 \u00bd \u8336\u5319\u849c\u7c89
\u2022 \u76d0\u548c\u80e1\u6912

\u6307\u793a\uff1a
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2. \u5e73\u5e95\u9505\u4e2d\u706b\u52a0\u70ed\u6cb9\uff1b\u52a0\u5165\u6d0b\u8471\uff0c\u7ffb\u70924-5\u5206\u949f\u81f3\u8f6f\u5316\u5e76\u7565\u5fae\u53d8\u8272\u3002
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3. \u5012\u5165\u9e21\u86cb\uff0c\u7528\u5c0f\u706b\u716e\uff0c\u8f7b\u8f7b\u6405\u62cc\u81f3\u9e21\u86cb\u53d8\u8f6f\u5e76\u521a\u597d\u51dd\u56fa\uff08\u4e0d\u8981\u716e\u5e72\uff09\u3002.
4. \u52a0\u5165\u83e0\u83dc\uff0c\u716e\u81f3\u83e0\u83dc\u53d8\u8f6f\uff08\u7ea6 1-2 \u5206\u949f\uff09\u3002.
5. \u5c06\u9e21\u86cb\u6df7\u5408\u7269\u653e\u5728\u6bcf\u5f20\u7389\u7c73\u997c\u7684\u4e00\u534a\u4e0a\uff0c\u5e76\u5728\u4e0a\u9762\u6492\u4e0a\u5976\u916a\u3002.
6. \u5c06\u7389\u7c73\u997c\u5bf9\u6298\uff0c\u653e\u5165\u5e73\u5e95\u9505\u4e2d\u7528\u4e2d\u706b\u714e\u81f3\u91d1\u9ec4\u9165\u8106\uff0c\u5927\u7ea6
\u6bcf\u97622-3\u5206\u949f\u3002.
7. \u53d6\u51fa\uff0c\u7a0d\u5fae\u51b7\u5374\uff0c\u7136\u540e\u5207\u6210\u6954\u5f62\u3002.<\/p>\n\n\n\n

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

\u81ea\u5236\u6c34\u679c\u5976\u6cb9\uff08\u591a\u5c14\u5976\u6cb9\uff09

<\/strong>\u539f\u6599\uff1a
\u2022 2 \u676f\u51b7\u51bb\u83e0\u841d
\u2022 \u534a\u676f\u725b\u5976\u6216\u6930\u5976
\u2022 1 \u6c64\u5319\u8702\u871c
\u2022 \u00bd \u8336\u5319\u9999\u8349\u7cbe

\u6307\u793a\uff1a
1. \u5c06\u51b7\u51bb\u83e0\u841d\u3001\u725b\u5976\u3001\u8702\u871c\u548c\u9999\u8349\u7cbe\u653e\u5165\u6405\u62cc\u673a\u4e2d\u3002.
2. \u6405\u62cc\u81f3\u987a\u6ed1\u7ec6\u817b\uff0c\u5fc5\u8981\u65f6\u505c\u4e0b\u6765\u522e\u4e00\u4e0b\u6405\u62cc\u7897\u58c1\u3002.
3. \u5982\u679c\u592a\u7a20\uff0c\u52a0\u5c11\u91cf\u725b\u5976\u518d\u6405\u62cc\u3002.
4. \u7acb\u5373\u98df\u7528\uff0c\u53e3\u611f\u5982\u8f6f\u51b0\u6dc7\u6dcb\u822c\u7ef5\u5bc6\u3002.<\/p>","protected":false},"excerpt":{"rendered":"

When life gets busy, preparing healthy meals can quickly fall to the bottom of the to-do list. Spending just a little time planning ahead, however, can make nutritious eating much more manageable throughout the week. Demos are FREE to attend but space is limited. For the cooking for kids demos, children under 8 require an […]<\/p>\n","protected":false},"author":6,"featured_media":24942,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-24939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"\nEating Well on Busy Days - 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\/zh\/eating-well-on-busy-days\/\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eating Well on Busy Days - Tulsa Health Department\" \/>\n<meta property=\"og:description\" content=\"When life gets busy, preparing healthy meals can quickly fall to the bottom of the to-do list. Spending just a little time planning ahead, however, can make nutritious eating much more manageable throughout the week. Demos are FREE to attend but space is limited. 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