Bữa sáng đủ chất ngoài việc giúp hệ tiêu hóa khỏe mạnh, chống hạ đường huyết, cung cấp năng lượng để trẻ tăng trưởng về thể chất và phát triển hệ thần kinh, còn góp phần tăng hiệu suất học tập, khả năng tập trung. Tuy nhiên, nhiều gia đình lại thường bỏ qua những bữa ăn này. Với trẻ nhỏ, đừng quên cho con một bữa ăn sáng đầy đủ các bố mẹ nhé.
Dưới đây là thực đơn gợi ý các món ăn sáng của chị Hoàng Thị Bảo Khuyên (sinh năm 1991). Hy vọng các công thức dưới đây sẽ giúp các mẹ làm cho con thật nhiều bữa ăn ngon, đầy đủ dinh dưỡng nhé.
Món bánh ngũ cốc chanh vàng
Nguyên liệu: 60gr yến mạch mix nho khô (hoặc ngũ cốc yến mạch); 70gr chuối; 95gr sữa chua; 1 muỗng cafe nước cốt chanh; 1 muỗng cafe vỏ chanh vàng bào nhỏ; 1 muỗng canh dầu dừa/ oliu; 1 muỗng cafe syrup gạo.
Cách làm: Dùng nĩa nghiền mịn chuối rồi trộn đều tất cả nguyên liệu; Cho hỗn hợp vào khuôn (không dùng khuôn silicon thì lót thêm 1 lớp giấy nến); Làm nóng nồi chiên không dầu 160 độ 5 phút, cho khuôn vào nướng 160 độ 15 phút rồi 170 độ 3-5 phút. Dùng tăm thử không dính bánh là chín. Ăn kèm sữa chua/ váng sữa.
Bánh táo yến mạch sữa chua
Nguyên liệu: 45gr yến mạch cán vỡ; 35gr táo bào sợi; 1 quả trứng gà (~30gr); 15ml dầu oliu; 40ml sữa tươi/ sữa công thức; 1 hộp sữa chua của bé (~100gr); 1.5 muỗng cafe syrup gạo/ mật ong; 1/3 muỗng cafe bột nở.
Cách làm: Băm nhỏ táo đã bào sợi rồi trộn lần lượt với yến mạch, trứng, sữa, dầu, 1/2 hũ sữa chua, syrup và bột nở đều; Cho 1/2 hỗn hợp trên vào cốc sứ, thêm 1/2 hũ sữa chua còn lại vào giữa rồi đổ hỗn hợp còn lại lên trên cùng; Làm nóng nồi chiên không dầu 170 độ 5 phút, cho bánh vào nướng 160 độ 10 phút rồi 170 độ 7-10 phút tuỳ lò.
Pancake sữa chua
Nguyên liệu: 50gr bột mì hữu cơ; 30ml sữa tươi/ sữa công thức; 1 lòng đỏ trứng gà; 1 hộp sữa chua của bé; 1 muỗng cafe bơ đun chảy/ dầu ăn; 1/2 muỗng cafe bột nở.
Cách làm: Xay mịn hỗn hợp trên, dùng chảo chống dính đổ pancake.
Bánh mì nướng bơ tỏi phô mai
Cách làm: Băm nhỏ 1-2 tép tỏi trộn đều cùng 1 muỗng cafe bơ Ghee và xíu lá oregano; Cắt bánh mì ra làm 4 hoặc 8 phần tuỳ bánh to nhỏ, phết bơ tỏi vào các kẽ bánh mì. Cho phomai tách muối vào giữa các kẽ bánh; Phết bơ tỏi vào vỏ bánh, đem nướng nồi chiên không dầu 160 độ 7-10 phút tuỳ lò.
Sandwich nướng nhân chuối
Nguyên liệu: 1/2 quả chuối nghiền nhuyễn; 4 lát sandwich.
Cách làm: Dùng cây lăn bột/ chai thuỷ tinh tròn cán mỏng bánh, lấy ly tròn để cắt bánh thành hình tròn; Cắt nhỏ lát phomai tách muối cho lên bánh, thêm lớp bơ đậu phộng và chuối nghiền lên 2 lát bánh mì, dùng 2 lát còn lại úp lên trên. Bóp nhẹ các mép bánh cho dính chặt với nhau. Đun nóng 1 muỗng cafe bơ Ghee, cho bánh vào áp chảo 2 mặt vàng nhẹ là được. Rắc thêm bột cacao ăn kèm.
Bánh crepe chuối
Cách làm: 1/2 quả chuối nghiền mịn trộn đều cùng 150ml sữa tươi/sữa công thức, 50g bột mì, 1 quả trứng gà. Lọc lại qua rây cho mịn. Thêm vào 1 muỗng canh mè đen. Cho vào áp chảo lớp thật mỏng (không cần dầu ăn), lật chín đều 2 mặt.
Waffle bí đỏ
Cách làm: Hấp chín 60gr bí đỏ, nghiền mịn. Trộn đều cùng 1 quả trứng gà, 90ml sữa tươi/ sữa công thức và 1 muỗng cafe dầu oliu; Cho vào 40gr bột yến mạch, 1/3 muỗng cafe bột quế vào trộn cùng, rây 1/3 muỗng cafe bột nở vào sau cùng. Phết lớp bơ vào máy, đổ bột vào nướng 4-6 phút. Có thể dùng chảo như đổ pancake.
Súp kem cà chua
Nguyên liệu: Hấp chín 1/3 củ khoai tây; 1 quả cà chua vừa cắt làm 4, bỏ hạt; 1/4 củ hành tây bi cắt hạt lựu; 2 tép tỏi đập dập.
Cách làm: Đun nóng dầu ăn, phi thơm hành tây và tỏi, thêm cà chua và ít lá oregano/ basil vào xào chín cùng 3 muỗng canh nước lọc. Xay mịn các nguyên liệu trên cùng khoai tây và 30ml sữa/ cream yến mạch, thêm nước để được độ đặc tuỳ thích. Đun sôi lại trên bếp là được.
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Permit your knees to bend as wanted whilst you lower the bar alongside your shins until
you are feeling a stretch in your hamstrings. Keep your decrease again in its natural arched position all through.
The quadriceps’ major operate is to extend the knee, and you work them in workouts like the barbell squat, hack
squat, and leg extension. The standing calf increase is doubtless one of the finest calf workouts
you are capable of do, working each your soleus and gastrocnemius on the similar time,
due to the straight leg place. The Bulgarian break up squat is a good train for the largest muscular tissues of your thighs and glutes; the one problem is that you may have to do twice as many sets.
First out is the barbell back squat – the king and queen of leg workouts.
This enhances oxygen supply and nutrient supply, optimizing
muscle perform. Look to pick a really low step where your
toes can contact the ground lightly on the bottom. Your heels ought
to be firmly on the step, after which attain back to the wall for stability.
Some individuals choose standing on the sting of a step and reducing
their toes down, versus moving their ft out away from the wall, to make
the shin raise more difficult. As the shin raise will get
simpler, you probably can improve the range of movement and problem by moving
your feet farther from the wall. Continue with the identical cues – putting your feet hip-width apart, and lifting your ft as excessive as you can go.
When the legs really feel robust sufficient, then take away any assist and step up sturdy.
Lunges also activate the calm muscular tissues and the core, which act as stabilizing forces that allow you
to maintain your balance throughout the movement. Incorporating squats into your routine offers three primary benefits that translate to both athletic efficiency and
every day life. First, strengthening your quadriceps, hamstrings, and
glutes enhances your energy and speed in sports activities.
Second, this power also improves stability and steadiness, decreasing the danger of falls and accidents.
Lastly, squats promote bone density and joint well being, which is very beneficial in serving to us age extra gracefully.
The final thing you need to do is to make an current condition or harm worse.
High reps (15-30) with lighter weights are typically used for endurance and toning, whereas low
reps (1-5) with heavier weights are used for constructing strength.
A reasonable rep vary (6-15) is commonly used for
hypertrophy or muscle development. The reality is that
newbies don’t want lengthy, difficult exercises to build muscle and get
strong. Extra skilled lifters might benefit from barely longer
packages, however even then, gaining strength and muscle needn’t be complicated.
(1) Not only that, but sustaining your leg muscle tissue also
makes use of a lot of power, contributing considerably to your Complete Day By Day Energy Expenditure, or TDEE.
Lengthy story brief, training your legs will make it simpler to get and
keep lean.
The barbell walking lunge is tougher than the ahead or reverse lunge because it demands higher stability and core stabilizer
engagement. If you are an absolute newbie and need to study
the correct squatting form and method, performing goblet squats can serve you fairly properly in that matter.
The leg day gauntlet has been laid, but the way you select to overcome it’s totally yours.
When it comes to scheduling your leg day, there’s no one-size-fits-all
resolution. Mild exercise like walking or jogging helps pump blood via your
working muscles, stopping them from feeling like overinflated balloons.
This can cut back lactic acid buildup, a serious contributor to
muscle soreness.
If you may be working at a lower energy to begin out, you are in a place to
do full-body workouts and incorporate quadriceps
workout routines within your exercise. The heavier the burden, the fewer reps you’ll have the flexibility to perform.
So, if you want to target your glutes above every thing else,
then barbell hip thrusts are one of the best
leg workouts for the job. Embody the leg curl exercise as part
of your regular leg day sessions within the health club to increase strength and definition. Since this is a resistance exercise that doesn’t require weights, it’s
safe to carry out lunges every day. If the single-leg model causes any knee pain, remember to switch
back to the traditional TRX squat. The backside line is that
pushing a sled places far much less stress on the knee joints making it one
of our favourite leg workouts for dangerous knees.
Leg extensions are a well-liked leg exercise exercise, usually performed on a
machine at a fitness center or health heart. This train entails extending the legs on the knee against
a predetermined amount of resistance. Small variations in stance and grip style change the focal point and
effectiveness of deadlifts. This means you’ll have the ability
to target your legs and lower again in several ways to maximise progress and muscular improvement.
Deadlifts are a protected and efficient train for
developing total physique power when carried out with correct type.
Incorrect approach (such as rounding the back or lifting extra weight than you can handle) risks important accidents, particularly to the
lower back and knees.
You can mix just a few from this listing of one of the best quad workout routines and
get optimum outcomes. The Smith machine squat is a regular squat but carried out in a Smith machine, which
forces the movement of the exercise into a straight path.
The dumbbell squat is a squat variation the place you hold a pair of dumbbells in your palms instead
of a barbell on your again. It is a wonderful alternative if you don’t
have entry to a barbell, like if you practice
at home and don’t have the area for an entire house gym.
Maintain the burden close to your chest at shoulder level with both hands on the handle and palms going through
one another. Squat down as deeply as you’ll be able to and then press
the bell straight out in entrance of you with arms prolonged.
Bring it again to your chest and repeat for reps while maintaining the squat position.
Stand with ft shoulder width aside and squat down until your thighs are
about parallel to the floor however no deeper. Adjust
the seat of the machine so as to sit comfortably with
your hips beneath your knees and your knees according to your ft.
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