Njengoba amazinga okushisa enyuka, ubukhulu kanye ne-juiciness yezithelo nakho kuyanda, okwenza kube umthombo omuhle kakhulu we-hydration. Izithelo zonyaka azigcini nje ngokusinika amanzi, kodwa futhi zinikeza ingxube ecebile yamavithamini, amaminerali kanye noshukela okwandisa amandla ethu kanye nokuphila kahle jikelele. Ngokufanayo, imifino yesizini, ikakhulukazi leyo ehlotshaniswa nehlobo, manje isiyatholakala ezimakethe zendawo.
Kulesi sihloko sizokutshela ukuthi yiziphi ezihamba phambili imifino yesizini kaJuni.
Imifino yesizini kaJuni
Ekupheleni kwentwasahlobo umzimba wethu ujuluka kakhulu, okubangela ukulahlekelwa kwamanzi hhayi kuphela, kodwa futhi namaminerali abalulekile kanye nezakhi zokulandelela. Ngakho-ke, kubalulekile ukubeka phambili ukusetshenziswa kwamasaladi, amajusi, ama-smoothies kanye nesobho elibandayo eliqukethe. izinhlobonhlobo zemifino eluhlaza noma ephekwe kancane, egcwele izakhamzimba ezibalulekile.
Ake sibone ukuthi iyiphi imifino engcono kakhulu yenkathi kaJuni.
Ilethisi
I-Wonder lettuce, enamahlamvu acwebezelayo, ansomi ngokucashile, iyisithako esifanelekile sokwenza amasaladi acwebile, abukekayo anomsoco omningi. I-lettuce, iyonke, inikeza ububanzi obubanzi amaminerali, okuhlanganisa, kodwa angagcini nje, insimbi ne-potassium, nakuba ngamanani aphansi.
Amavithamini nawo agcwele kuulethisi. Njengeminye imifino enamahlamvu aluhlaza, igqama ngokuqukethwe kwayo okuphezulu kwe-folic acid, kuyilapho inikeza umthamo obalulekile wamavithamini C no-A.
Ama-raspberry
Ngokwakheka kwawo okuthambile kanye ne-asidi ecashile, ama-raspberries awalokothi ayeke ukumangala mhlawumbe njengamajikijolo athambile kunawo wonke. Nakuba manje zingatholakala kalula ezitolo ezinkulu unyaka wonke, kuphakathi nezinyanga ezifudumele lapho zifinyelela isiqongo sazo esingokwemvelo sokuvuthwa.
Uma kuziwa kumavithamini, ama-antioxidants amabili, ikakhulukazi amavithamini C no-E, Zikhanya kakhulu kunabanye. Ngaphezu kwamandla e-antioxidant ala mavithamini, kunesinye isici esibaluleke ngokufanayo: ama-anthocyanins aqukethe, awanika umbala ocebile onsomi lapho efinyelela ukuvuthwa.
Kubantu abafuna ukunciphisa umzimba, kubalulekile ukuqaphela ukuthi lezi zithelo ziqukethe nenhlanganisela eyaziwa ngokuthi i-rheomin, enamandla okuthuthukisa umzimba nokwenza kube nzima ukumunca amafutha. Ukwengeza, ukungaguquguquki kwayo okuqinile kubonisa okuqukethwe okuphezulu kwe-fiber okuthi, uma kudliwe ngamanzi, kungabangela umuzwa wokusutha.
UZucchini
Unyaka wonke, i-zucchini iyimifino evame ukutholakala kuma-greengrocers. Kodwa-ke, uma isetshenziswa ngesikhathi sayo semvelo, inenhlanganisela emnandi yokuqina kanye nobumnandi obungavamile ukutholakala kuma-specimens atshalwe ku-greenhouse.
Uma ufuna ukulahlekelwa ngamakhilogremu ambalwa, i-zucchini iyindlela enhle kakhulu. Le mifino Akuwona nje kuphela ama-kilojoule aphansi, kodwa okuqukethwe kwawo kwamanzi amaningi kanye nosayizi ophanayo kuwenza agcwale ngendlela emangalisayo. Ukwengeza, i-zucchini yaziwa nge-diuretic yayo emnene kanye ne-laxative properties, okungenzeka ukuthi ibangelwa okuqukethwe kwayo kwe-potassium ne-fiber.
Ukuze uthole i-fiber efanelekile, kuhle ukudla izithelo nemifino ngaphandle kokukhipha isikhumba, ngoba yilapho iningi le-fiber ligxila khona. Ngaphandle kwalokho, I-fiber ekhona kulokhu kudla inikeza umsoco ku-microbiota futhi isiza ukukhulula ukuvuvukala kwe-mucosa yokugaya. Ngenxa yalokho, okuhlanganisa lokhu kudla ekudleni kwakho kungasiza ekululameni ekuphazamisekeni kwamathumbu.
Ukuze usebenzise ngokugcwele inala yamavithamini, kunconywa ukuthi udle lezi zithelo ziluhlaza noma ngokupheka okuncane. Ngokwenza kanjalo, uzokwazi ukuzuza ku-vitamin C, kanye ne-folic acid kanye nemikhondo yamanye amavithamini B Ngaphezu kwalokho, amakhiwane anokuqukethwe okuphezulu kwe-calcium.
Amakhiwane
Njengamanje, isihlahla somkhiwane sinenani elikhulu lamakhiwane amakhulu, angumphumela wezithelo ezingavuthiwe zangonyaka odlule ezahlala zilele futhi zavuthwa kuyo yonke intwasahlobo. Ekupheleni kuka-August no-September, Wona lo muthi uzophinde uveze isivuno esisha samakhiwane.
Amakhiwane anokuqukethwe okuphezulu kwamanzi kanye noshukela omncane uma kuqhathaniswa namakhiwane. Ngokudla ezimbalwa nje, uzobe unikeza amathambo akho isipho esibalulekile, njengoba ecebile nge-calcium, cishe ngo-100 mg ekuphakeleni kwamakhiwane amabili.
Amabhilikosi
Ngokufika kwentwasahlobo, amabhilikosi aqala ukuvela, kodwa kungoJuni lapho efika ewawo ngempela. Manje, maphakathi nesizini, lezi zithelo ezincane eziphuzi ezinesikhumba esithambile, esithambile sezifinyelele ubumnandi bazo obukhulu.
Ibhilikosi yisithelo esizuzisa kakhulu kokubili isikhumba namehlo. Umbala wawo osawolintshi ogqamile, osuselwa ku-antioxidant pigment beta-carotene, uguqulwa ube uvithamini. Ngaphakathi emzimbeni. Lesi sakhi esibalulekile sikhuthaza isikhumba esinempilo futhi sisekela ukubona kahle. Ngaphezu kwalokho, ibhilikosi liwumthombo obalulekile we-lutein, umbala ophuzi ovikela i-retina futhi usize ekuvimbeleni ukuwohloka kombono.
Amabhilikosi angachazwa njengesithelo esilwa nokuguga, futhi lokhu akubangelwa kuphela ukuba khona kwe-beta-carotene. Ngaphezu kokucebile nge-beta-carotene, amabhilikosi anikeza inani elikhulu lamavithamini C no-E, womabili ama-antioxidants. Ngaphezu kwalokho, aqukethe ama-catechin nama-flavonoid ahlukahlukene aphikisana ngokuphumelelayo nemiphumela eyingozi yama-radicals mahhala ezicutshini zomzimba.
anyanisi omnandi
Ngesikhathi sentwasahlobo sibe nenjabulo yokunambitha u-anyanisi osemusha, othambile onokwakheka okuthambile uma kuqhathaniswa nozakwabo abavuthwe ngokugcwele. Uma ukhetha u-anyanisi othambile, usengakwazi ukunambitha ukunambitheka okumnandi kwe-chives. Ngaphandle kwalokho, ungakhetha izinhlobo ezinoshukela, manje ezitholakalayo futhi unikeze inketho enhle kulabo abajabulela ukuvumelana okuthambile.
Eqinisweni, Ubumnandi buka-anyanisi buthonywa umhlabathi otshalwe kuwo. Ukuba khona kwezinhlanganisela zesulfure, ezaziwa ngezici zazo ezizuzisayo ezifana nemithi elwa namagciwane, i-cardioprotective, nemiphumela yokulwa nomdlavuza, kungase kube nomthelela ekunambithekeni okubabayo. Kodwa-ke, kukhona u-anyanisi otshalwe enhlabathini ene-sulfure eningi eziqhenya ngobumnandi obumnandi obungenawo umkhondo wokubaba.
i-pear utamatisi
Utamatisi weplamu onephunga elimnandi, okungenye yezinhlobo zakuqala zesizini, abonisa umehluko ophawulekayo phakathi kokunambitheka okumnandi kwesithelo esivuthwe kahle, esiqatshulwa yilanga kanye nokunye okutshalwe yigumbi elincane.
Utamatisi ucebile kuwo wonke amavithamini amathathu e-antioxidant: I-200 g nje ihlinzeka ngama-80% esidingo sansuku zonke sikavithamini C, 30% we-beta-carotene noma i-provitamin A kanye nekota kavithamini E.
I-Lycopene, i-antioxidant ebangela umbala obomvu katamatisi, iye yahlotshaniswa namathuba anciphile okuba nezinhlobo ezithile zomdlavuza, kuhlanganise nomdlavuza wendlala yesinye. Ukwandisa ukumuncwa kwe-lycopene, kunconywa ukuthi udle utamatisi ophekiwe kanye nenani elincane lamafutha, njengamafutha.
Ukuthungwa kwenyama, Utamatisi we-pear uphelele ukuhlanganisa amasaladi aqabulayo, kanye nesobho elibandayo nezitsha eziphekiwe. Iphunga elijwayelekile lesitshalo sikatamatisi linamanothi ephunga lezimbali nelewolintshi. Thuthukisa ukunambitheka kwayo okuhle ngokungeza ukuthinta usawoti nje.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nemifino engcono kakhulu yenkathi kaJuni.