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a thch ca Chng ti
LCH 2017
Cho mng
bn
Chng ti hy vng bn thch tp Chng ti c mt Chnh sch v Thc phm v ung Lnh mnh mi nhm gip
chng ti lm vic vi cc i tc v cc thnh vin cng ng cung cp thm ch
lch 2017 ny c bao gm cc cng nhiu cc n v ung dinh dng hn m cc khch hng ca chng ti ni
thc nu n gi c phi chng, rng h mun v tt cho sc khe gia nh. iu c ngha l chng ti s cung
cp cho bn rt nhiu tri cy v rau ti, thm cc sn phm nhiu cht m nh
d, ngon, v tt cho sc khe tht g v sn phm t sa, thm go lc v ng cc nguyn ht, v cc nguyn liu
dnh cho bn v gia nh bn. Ti nu nng nh gia v v cc loi du n tt cho sc khe lm cho thc n c v ngon
tuyt.
Second Harvest, nhim v ca
Chng ti hy vng lch ny s mang li cho bn cc tng th cc cng thc nu
chng ti l dn dt cng ng ca n ngon mi mi thng!
mnh m bo rng bt k ai Nu bn c cc cu hi, cng thc nu n ca bn thn m bn mun chia s, hay
cn mt ba n lnh mnh u c phn hi v thc n, chng ti mun c nghe kin ca bn. Hy gi email cho
chng ti theo a ch nutrition@shfb.org.
th c c n.
Chc cc bn ngon ming!
Second Harvest Food Bank Qun Santa Clara v Qun San Mateo
nh n:
Luiza Naslausky
Trc khi bn n, hy lun ngh v loi thc n v lng thc
Ng cc:
Hy ng cc nguyn ht chim mt na
khu phn ng cc ca bn. Kim tra nhn
hng sn phm thc phm tm cc thc
phm ng cc nguyn ht. V d v ng
Tri cy v rau:
cc nguyn ht bao gm bt m xay t la
Hy tri cy v rau chim
mch nguyn ht, yn mch v go lc
na a ca bn. Chn tri cy
nguyn ht.
v rau ti, ng hp, ng
lnh hoc kh. Chn tri cy
Sn phm t sa:
nguyn qu thng xuyn
Chuyn sang sa b kem hoc sa 1% bo.
hn nc p tri cy.
Cht m:
Khi n tht gia sc hoc gia cm, hy chn
tht nc. Cc ngun cht m tt khc l
u, cc loi ht, ht u xanh, trng, u
nnh, sa chua v sa.
Tham kho bng ny d dng hiu v nhng li ch sc khe ca rau ci v tri cy:
M U T H C P H M C C D N G C H T C H N H GIP H TR
Xanh da tri thm/ C tm, u sm mu, bp ci tm, c Vitamin C, vitamin K, Tr nh, lo ha khe mnh,
Tm ci ng, qu Ch Nht, vit qut potassium, folate, st chng vim
Ngy BN TRC NGY 7 NGY sau ngy 2 TUN sau ngy 2-3 TUN sau ngy 3-5 Thng
sa, bnh m da ua trng ph mai
hoc N TRC NGY:
N SM
NGY CN TI.
Ngy TT NHT TRC NGY 12 Thng Sau Ngy 2-3 Nm Sau Ngy 2 Nm 4-5 Nm
Lon Acid Lon khng c Acid go m ng
hoc TT NHT NN DNG
TRC NGY:
Gi cho
Sc khe
Lm dy mi hng
v v ngt ca rau
bng cch nng
chng trong l. Mt
cch tuyt vi gia
tng mi v v gim
ng l thm gia v
vo mn n ca bn.
THNG MT
P H N N: 6-8
T N G T H I G I A N N U : 60 P H T
Ch Nht Th Hai Th Ba Th T Th Nm Th Su Th By
NGUYN LIU
2 cup b ma ng (winter squash) 1 tha c ph bt qu
ct lt 1 tha c ph b un chy 8 9 10 11 12 13 14
1 cup to ct lt
tha c ph bt ht nhc u khu
(nutmeg)
HNG DN 15 16 17 18 19 20 21
Ngy Martin
Luther King
1. Lm nng l nng ti 350 F.
Gi cho
Sc khe
Bn c bit rng sp
l trng c th dng
thay cm? c
mn "cm" sp l
trng, hy t sp l
trng trong my xay
v n nt n khi xay
nh thnh cc ming
nhn ging ht cm.
Ri xo trong cho vi
du liu cho n khi
mm.
THNG HAI
PHN N: 4
T N G T H I G I A N N U : 60 P H T
Ch Nht Th Hai Th Ba Th T Th Nm Th Su Th By
Sp l trng Bt C ri Nc ct Da 1 2 3 4
NGUYN LIU
1 bng sp l trng, ct thnh cc 1 lon nc ct da 14-ounce
bng hoa nh (hay dng sp l xanh 5 6 7 8 9 10 11
nu mun) cc rau mi (cilantro) xt nh
HNG DN
T N G T H I G I A N N U : 35 P H T
Sa chua Kem B:
cup sa chua khng ng 1 tha sp nc ct chanh vng
1 tri b chn Cho mui v bt tiu en va ming
1 tp ti, bm nh
12 13 14 15 16 17 18
HNG DN
1. un nng du trong mt ni ln c cn. Xo khoai lang, khuy thng xuyn,
trong 10 pht.
2. Thm gng. o u, khong 1 pht. 19 20 21 22 23 24 25
3. Thm hnh v nc. Nu khng y vung n khi chn mm, khong 8 pht,
thnh thong khuy.
4. Thm ci xon, khuy, v nu cho n khi chn, khong 2 pht.
5. Rc nc ct chanh vng, mui v tiu en.
26 27 28 29 30 31
6. Lm st bng cch trn sa chua, qu b, ti, nc ct chanh vng, v mui
v tiu en.
7. Lm nng tortilla trong l vi sng trong 20 giy.
8. Cun taco.
t chung Nhi
Cm v
Gi cho
Sc khe
Khi n cc loi rau c
cha nhiu st, nh
, hy m bo n
km vi cc loi thc
phm giu vitamin C,
nh t chung, tri
cy h cam hay qu
mng. N s tng hp
th st ca bn v
cho bn thm nng
lng.
P H N N: 4-6 THNG T
T N G T H I G I A N N U : 70 P H T
2017
NGUYN LIU CHNH
Ch Nht Th Hai Th Ba Th T Th Nm Th Su Th By
t Chung Go lc
NGUYN LIU 2 3 4 5 6 7 8
3 qu t chung ln, b i dc 1 hp c chua xt nh 14.5-ounce
1 c hnh, ct nh 2 tha c ph bt t 9 10 11 12 13 14 15
cup cn ty xt nh 1 tha c ph oregano kh
HNG DN
T N G T H I G I A N N U : 15 P H T
Ch Nht Th Hai Th Ba Th T Th Nm Th Su Th By
Cn ty Qu b C thu 1 2 3 4 5 6
NGUYN LIU
HNG DN
1. Dm nt qu b trong mt t ln.
28 29 30 31
Memorial Day
(Ngy Tng
Nim)
M Pasta La mch Nguyn
cm v Zucchini
Gi cho
Sc khe
Hy ng cc
nguyn ht chim mt
na khu phn ng
cc ca bn. Hy u
tin la chn bnh m
nguyn cm, go lc
v m pasta lm t la
mch nguyn cm.
Cht x gip gim
cholesterol, kim sot
ng huyt v gi
cho bn c no lu.
THNG SU
P H N N: 3-4
T N G T H I G I A N N U : 20 P H T
Ch Nht Th Hai Th Ba Th T Th Nm Th Su Th By
NGUYN LIU
2 tp ti, bm nh
11 12 13 14 15 16 17
HNG DN
3. Thm zucchini v nu, khuy thnh thong, cho n khi chn mm.
Gi cho
Sc khe
Hy th thm rau chn
vt, ci xon, v/hoc
qu mng vo sinh t.
ng qun rng tri
cy ng lnh cng l
mt la chn tuyt vi
cho mn nc qu v
sinh t.
PHN N: 2 T H N G B Y
2017
T N G T H I G I A N N U : 10 P H T
To Cam C rt
2 3 4 5 6 7 8
Ngy c lp
NGUYN LIU
HNG DN 16 17 18 19 20 21 22
1. t tt c nguyn liu vo trong my xay v y cht np.
23 24 25 26 27 28 29
30 31
Trng ming Gi cho Sc khe
Tri cy Ma h Mn trng ming ny cng rt
ngon nu bn xo qua tri cy vi
mt tha sp b trc khi n cng
sa chua v gia v.
T H N G T M
PHN N: 4
Ch Nht Th Hai Th Ba Th T Th Nm Th Su Th By
NGUYN LIU
HNG DN
20 21 22 23 24 25 26
27 28 29 30 31
Sp Tuscan Trng
v Ci xon
Gi cho
Sc khe
Sp rau rt n gin
n mc bn c th
d dng t sng tc
ra mn ca mnh.
Sp cn tha t ba
trc cng c th
ng cho mt ba
n nhanh sau ny.
THNG CHN
PHN N: 4
T N G T H I G I A N N U : 30 P H T
Ch Nht Th Hai Th Ba Th T Th Nm Th Su Th By
Ci xon 1 2
NGUYN LIU
1 hp nc sp g 32-ounce t mui
Cho mui v bt tiu en va ming 10 11 12 13 14 15 16
4 cup ci xon xt nh
HNG DN
17 18 19 20 21 22 23
1. un nng du trong mt ci ni ln. Thm hnh v c rt v nu trong 3 pht.
Thm ti v nu trong 2 pht.
Gi cho
Sc khe
Cho nhng ngi
phi trng chng
lng tinh bt, th
loi "m" rau ny
ch c lng tinh
bt mi cup so vi
loi spaghetti thng
thng.
P H N N: 4-6
THNG MI
T N G T H I G I A N N U : 30 P H T V I L V I S N G , 50 P H T V I L N N G
2017
Ch Nht Th Hai Th Ba Th T Th Nm Th Su Th By
B Spaghetti C chua Ph mai Parmesan
NGUYN LIU 1 2 3 4 5 6 7
1 tri b spaghetti 2 tha c ph hng qu kh
1 tha sp du liu 1 cc c chua xt nh
3 tha sp ph mai parmesan Cho mui v bt tiu en va ming
tha c ph oregano kh
8 9 10 11 12 13 14
HNG DN
T N G T H I G I A N N U : 45 P H T
Ch Nht Th Hai Th Ba Th T Th Nm Th Su Th By
NGUYN LIU
2 c khoai ty, ct thnh cc ming cup c chua xt nh
va n 5 6 7 8 9 10 11
tha c ph oregano kh Ngy Cu
Chin binh
1 tha sp du liu 4 qu trng
1 c hnh, ct nh Cho mui v bt tiu en va ming
1 qu t chung xanh, xt nh Ph mai Ti b kiu M hi c, va n
12 13 14 15 16 17 18
HNG DN
Gi cho
Sc khe
Hnh v ti c rt
nhiu dng cht
v l nhng nguyn
liu quan trng trong
nhiu mn. Nu bn
mun loi b mi
phng pht gi li
sau khi n, hy th n
mi ty ti hoc l
bc h.
P H N N: 4-6 THNG MI HAI
2017
T N G T H I G I A N N U : 15 P H T
Ch Nht Th Hai Th Ba Th T Th Nm Th Su Th By
1 2
Hnh Sp b
3 4 5 6 7 8 9
NGUYN LIU
16 ounce nc sp b 2 tha c ph du liu
1 c hnh, ct nh Cho mui v bt tiu en va ming
1 tp ti, bm nh Ph mai Parmesan (khng bt buc)
10 11 12 13 14 15 16
1.5 tha c ph x hng kh Bnh m nng gin (khng bt buc)
HNG DN 17 18 19 20 21 22 23
1. un nng du liu trong mt cho ln. Xo hnh, ti v x
hng trong 5 pht.
31
m Trc
Nm mi
Mt mn Cc ung thm ng to ngt, nh soda, nc tng lc, v nc
qu, c chng t l c lin quan n bnh tiu ng loi 2, bo
ung cho c
ph, au tim, v su rng.
Ma h Da vng, bc h
Ma ng To, qu, gng
Lu
- Mayo Clinic. Vitamins v Khong cht: Nhng g bn cn bit v cc dng cht thit yu. Thng By 2009. Truy cp ngy 21 thng Chn nm 2016.
- Mayo Clinic. Thuc v thc phm chc nng. Cp nht nm 2016. Truy cp ngy 21 thng Chn nm 2016. http://www.mayoclinic.org/drugs-supplements
- National Institute of Health (Vin Y t Quc gia-NIH). Trang Thng tin v Vitamin Khong Cht B sung. Cp nht nm 2016. Truy cp ngy 21 thng Chn nm 2016.
- A merican Heart Association (Hip hi Tim mch M). Potassium v Cao Huyt p. Thng 8, 2014. Truy cp ngy 21 thng Chn nm 2016. http://www.heart.org/
HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Potassium-and-High-Blood-Pressure_UCM_303243_Article.jsp#.V-LotvkrK00
- Center for Disease Control (Trung tm Kim sot Dch bnh). Cc chin lc trong Hng dn ca CDC Gim Tiu th ung To ngt Bng ng. Thng Ba
NGUN 2010. Truy cp ngy 2 thng 11 nm 2015. http://www.cdph.ca.gov/SiteCollectionDocuments/StratstoReduce_Sugar_Sweetened_Bevs.pdf
- Cng thc nu Mn hm Hng v Ma ng hm c trch t PA Nutrition Education Tracks, nh mt phn ca Supplemental Nutrition Assistance Program
(Chng trnh B sung Dng cht-SNAP) ca USDA (B Nng nghip Hoa K) c ti tr bi PA Department of Public Welfare (S Phc li Cng cng PA-DPW).
- Cng thc mn B Spaghetti trch t chng trnh Whats Cooking, USDA Mixing Bowl. http://www.whatscooking.fns.usda.gov/recipes/supplemental-nutrition-
assistance-program-snap/spaghetti-squash-tomatoes-basil-and-parmesan
Chn thnh cm n Applied Materials v nhng
Bn c cu hi hay kin no? Chng ti rt mong c nghe kin ca nhn vin gip Second Harvest Food Bank
cung cp ba n lnh mnh v li khuyn v
bn! Hy gi email cho chng ti theo a ch nutrition@shfb.org.
dinh dng cho php mi ngi c mt cuc
sng nng ng.