22 Iziqhamo zasehlotyeni kunye neVeggies ekufuneka uzitye kweli Xesha, ukusuka kwiBeet ukuya kwiZucchini

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Kubantu abaninzi, ihlobo limalunga nokuxhoma echibini kunye nencwadi enkulu kunye nenani elikhulu le-sunscreen. Kodwa ukuba ucinga ngokutya njengokuba sinjalo, ihlobo lithetha ukufumana izandla zethu phezu kwayo yonke into eninzi, ngexesha lonyaka ivelisa iminqweno yentliziyo yethu, ukusuka kwiipesika ezinejusi ezivuza ijusi ezantsi esilevini ukuya kwiimbotyi eziluhlaza esinokuthi sizitye kanye ngoku. ibhegi. Ngezantsi, isikhokelo esiluncedo kuzo zonke iziqhamo zasehlotyeni kunye nemifuno eya kuba kwixesha ukusuka ngoJuni ukuya ku-Agasti-kunye nesitya sokwenza isitya ngasinye.

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1. Iibhithi

Isityalo sokuqala sivunwa ngoJuni, ngoko gcina amehlo akho ekhangele iintsana zeebhithi kwiimarike zamafama ngaphambi kokuba ihlobo liqale ngokusemthethweni. Ayipheleli nje ngokuba mnandi kakhulu, ikwangumthombo wesondlo. Inkonzo enye ineepesenti ezingama-20 zefolate oza kuyidinga ngosuku, kwaye igcwele ivithamin C, ipotassium kunye nemanganese.

Makwenziwe ntoni: Iisandwich zetshizi ezitshisiweyo kunye neebhiti ze-balsamic

2. IiPeppers zeBell

Ngokuqinisekileyo, unokuthatha iipepile zentsimbi nangaliphi na ixesha lonyaka kwivenkile yokutya, kodwa ziya kuba zinkulu (kwaye zize nexabiso eliphantsi kakhulu) ukusuka ngoJulayi ukuya kuSeptemba. Ncamathela ipepile yentsimbi ebomvu, emthubi okanye eorenji ukuze ufumane esona siqulatho siphezulu sesondlo: Zontathu zigcwele ivithamin C, ivithamin K kunye no-B.

Makwenziwe ntoni: Isaladi yenkukhu yeGreek-yogathi ifakwe iipepile

3. Amaqunube

Ukuba uhlala kumazantsi e-US, uya kuqala ukubona amaqunube amnyama avuthiweyo, amahle avela ezivenkileni malunga noJuni, kwaye ukuba uhlala emantla, kuya kuba kufutshane noJulayi. Ixesha lokuvuna lithatha kuphela iiveki ezintathu, ngoko ke wuhluthe isikhongozeli nje ukuba usibonile. Aba bafana bancinci bahle bangumthombo omkhulu we-antioxidants kunye neevithamini A, C kunye ne-E.

Makwenziwe ntoni: Iintyatyambo zeBlackberry panna cotta

4. Iiblueberries

Ukuba uyasnuza ngexesha le-blackberry, yenza oko ngokuthenga amaqunube angaphezulu. Baza kuqala ukubonakala kwimarike yamafama ngoMeyi kwaye uya kuhlala ubabona kude kube sekupheleni kukaSeptemba. Eyona nto ingcono kakhulu, ziyindlu epheleleyo yezondlo-isandla nje okanye ezimbini ziya kukunika ukongezwa kweevithamini A kunye ne-E, i-manganese, i-choline, ithusi, i-beta carotene. kwaye folate.

Makwenziwe ntoni: I-Lemon pie kunye ne-blueberry meringue

5. Cantaloupe

Ukususela ngoJuni ukuya ku-Agasti, i-cantaloupe evuthiweyo, enejusi iya kubonakala kwivenkile yokutya. Fumana idosi yakho yemihla ngemihla yeevithamini A kunye no-C ngokutya izilayi ezimbalwa ngesidlo sakusasa (okanye, nangcono, ngokusela enye yeecocktails zethu zecantaloupe emkhenkceni ngeyure yolonwabo).

Makwenziwe ntoni: Icocktail yecantaloupe ekhenkcezisiweyo

6. Iitsheri

Bekungayi kuba sehlotyeni ngaphandle kwamacheri, oyakuqala ukuyibona kwimarike yamafama malunga noJuni. Iicheri eziswiti, njengeBing kunye noRainier, zihlala zijikeleza ixesha elininzi lasehlotyeni, kodwa ukuba ufuna ukufumana izandla zakho kutshintsho oluthile lwetart, kuya kufuneka uhoye. Banexesha elincinane lokukhula, ngoko ke bafumaneka kwiiveki ezimbini kuphela. Kodwa kungakhathaliseki ukuba yiyiphi iindidi ozikhethayo, uya kufumana umthamo omkhulu wevithamin C, i-potassium kunye ne-manganese.

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7. Umbona

Ngaba ukhetha ukutya umbona kwisikhwebu? Okanye mhlawumbi uyinqumle ukuphosa kwiisaladi kunye nepasta? Nokuba kunjalo, akukho nto ifana neyokwenyani. (Uxolo, isikhwama se-niblets-uxhonywe kwisikhenkcisi kude kube ngoNovemba.) Umbona ukhula kuwo onke amazwe angama-50, ngoko uya kuyibona kwiimarike zamafama kunye neefama zefama kwaye wazi ngokuqinisekileyo ukuba yindawo. Umbona unefiber eninzi, ivithamin C, ifolate kunye nethiamine, ngoko zinyange imizuzwana.

Makwenziwe ntoni: Umbona oqholiweyo carbonara

8. Iikhukhamba

Yima, sikuva usithi, bendithenga ukhukhamba kwivenkile yokutya ubusika bonke. Oku kuyinyani, kodwa uya kubabona yonke indawo ukusuka ngoMeyi ukuya kuJulayi, kwaye ziya kuba mnandi ngakumbi kunezo zinengcina, ezikrakra ozithabatha kwicandelo lemveliso ngexesha leKrisimesi. Iikhukhamba zinomxholo ophezulu wamanzi, ngoko zizise njenge-snack elunxwemeni okanye echibini ukuze uhlale u-hydrated.

Makwenziwe ntoni: I-tostadas yekhukhamba yebhotela

9. Isityalo seqanda

Ngelixa unokuthatha isitshalo seqanda kwi-Trader Joe's nanini na, imakethi yakho yamafama yasekhaya iya kuqalisa ukuthwala abantu abadala basekhaya malunga noJulayi, kwaye baya kuhlala kude kube nguSeptemba ubuncinci. I-eggplant eyosiweyo okanye ebhakiweyo ingaba krakra kwaye i-soggy, ngoko ke ixesha lonyaka ngetyuwa kwaye livumele ukuba lihlale malunga neyure ngaphambi kokuba uhlambulule kwaye upheke.

Makwenziwe ntoni: I-pasta ye-eggplant eqhumayo kunye ne-walnut relish, i-mozzarella kunye ne-basil

10. Iimbotyi eziluhlaza

Ukuba utya aba bafana kuphela kwi-Thanksgiving, ulahlekelwa kakhulu. Ukusukela ngoMeyi ukuya ku-Okthobha, uya kubona iimbotyi eziluhlaza zifunjwe phezulu kwitafile nganye kwiimarike zamafama. Thatha izandla ezimbalwa kwaye ugoduke nazo, kuba ziyamangalisa kwiisaladi, zixutywe kancinci kwisitofu okanye zidliwe ngqo engxoweni. (Zikwaphezulu kwi-folate, i-magnesium, i-potassium kunye ne-thiamin-win, win.)

Makwenziwe ntoni: Veggie niçoise isaladi kunye nekhari ebomvu iimbotyi eziluhlaza

11. Iilamuni

Kukho isizathu sokuba i-lemonade isiselo esisemthethweni sasehlotyeni (uxolo, rosé). Ukuqala ngoJuni, ungasifumana songeza ilamuni phantse kuzo zonke izidlo zethu, ukusuka kwipasta ukuya kwipizza nangaphaya. Ngelixa mhlawumbi awuyi kuxubha ngokupheleleyo, i-lemon ekrwada nanini na kungekudala, inokubonelela ngaphezu kwe-100 yeepesenti ye-vitamin C ekhuthazwayo yemihla ngemihla. Siza kuthatha enye i-lemonade.

Makwenziwe ntoni: I-pizza yesonka esicaba eyosiweyo kunye ne-artichoke, i-ricotta kunye ne-lemon

12. Iikalika

Esi siqhamo sasehlotyeni sesitrasi sifikelela incopho ukusuka ngoMeyi ukuya ku-Okthobha, ke uya kuba nokuninzi kokucudisa kwi-guac yakho (kunye nemarg!). Abanayo i-vitamin C eninzi njenge-lemons, kodwa zisagcwele izinto ezintle, kuquka i-folate, i-phosphorus kunye ne-magnesium.

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13. Iimango

Iimango zikaFrancis (ezinolusu olutyheli-luhlaza kunye nomzimba omde) zikhuliswa eHaiti, kwaye uya kufumana ezona zinencindi ukusuka ngoMeyi ukuya kuJulayi. Umthombo omkhulu wobhedu, i-folate kunye ne-vitamin C, iimango zingongezwa phantse kuyo yonke into, kuquka i-yoghurt kunye nenkukhu yenkukhu.

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14. I-Okra

Ngenxa yokuba i-okra ithanda amaqondo obushushu ashushu, icingelwa e-US njenge veggie esemazantsi engqongqo. Nangona kunjalo, i-okra kucingelwa ukuba yavela eMzantsi Asia, eNtshona Afrika okanye eJiphutha, kwaye iqhele ukusetyenziswa kwizitya zaseIndiya. Ingumthombo olungileyo weevithamini A, C, K kunye ne-B6, kwaye ine-calcium kunye nefiber.

Makwenziwe ntoni: Izitya zekitchari eziphefumlelweyo zaseIndiya ezilula

15. Iipesika

Ahh , ukutya kwethu kwehlobo esikuthandayo. Iipesika ziya kwenza inkangeleko entle kwiimarike zamafama phakathi kuJulayi, kwaye ziya kuhlala kude kube sekuqaleni kukaSeptemba. Eyona ndlela yokutya iipesika? Thatha enye kwaye ulume kuyo. Kodwa ukuba awukhange ube nazo zosiwe ngecala letshizi, uyaphoswa. (BTW, iipesika ziphezulu kwivithamin C kunye no-A.)

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16. Iiplamu

Unokufumana iiplums lonke ixesha lasehlotyeni, kwaye iintlobo ozifumanayo azipheli. Uya kubabona ngesikhumba esibomvu, esiluhlaza okanye esimfusa okanye ngenyama emfusa, emthubi, e-orenji, emhlophe okanye ebomvu. Zisisiqhamo esihle kakhulu sesandla (ngoko ke pakisha ezimbalwa oza kuzisa elunxwemeni), kodwa sikwathanda ukuba zisikwe kwiisaladi kwaye ziphoswe ngaphezulu kwe-ayisikrimu. Iiplamu nazo kukutya okuphantsi kwe-glycemic, ngoko ke abayi kukunika iswekile ephezulu ongayifumana kwezinye iziqhamo zasehlotyeni.

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17. Raspberries

Obu buhle bubomvu berubhi bufumaneka lonke ixesha lasehlotyeni, zombini kwimarike yamafama nakwivenkile yegrosari. Xa uzithengela ngaphandle kwe-peak, zinokubiza, ngoko zithenge ngexabiso elikhulu ngelixa unako. Yitya kancinci kwaye uya kuxhamla ekukhuleni okukhulu kwevithamin C, ifayibha, imanganese kunye nevithamin K.

Makwenziwe ntoni: I-lemon-raspberry whoopie pies

18. Iqunube

I-Strawberries iya kuvela kwiindawo ezifudumeleyo zase-US ngexesha lentwasahlobo, kodwa ziya kuba kuyo yonke indawo phakathi kukaJuni. Njengamanye amaqunube, amaqunube atyebile kwi-antioxidants kunye ne-vitamin C, kwaye ane-folate kunye ne-potassium.

Makwenziwe ntoni: I-Sheet-tray pancakes ngeepesika kunye namaqunube

19. I-Squash yasehlotyeni

I-FYI, kukho ubuninzi beentlobo ezahlukeneyo ze-squash zasehlotyeni: i-zucchini eluhlaza kunye nephuzi, i-cousa, i-crookneck squash kunye ne-patty pan squash. Uya kubaqonda ngolusu lwabo oluthambileyo ngakumbi (ngokuchaseneyo, yithi, ibhotela). Zigcwele iivithamini A, B6 kunye noC, kunye ne-folate, i-fiber, i-phosphorus, i-riboflavin kunye ne-potassium.

Makwenziwe ntoni: I-pasta ye-skillet kunye ne-squash yasehlobo, i-ricotta kunye ne-basil

20. Iitumato

Ngaba ziyimifuno? Okanye zisisiqhamo? Ngokobuchwephesha, ziyisiqhamo, kuba zikhula emdiliyeni-kodwa nantoni na ogqiba ukuyibiza ngayo, qiniseka ukuba uthabathe iintlobo ezininzi zeetamatato njengoko unako kwimarike yamafama. (Siyinxenye kwi-heirlooms ... i-lumpier kunye nemibala engaphezulu, ingcono.) Yongeza i-tomato kwisaladi yakho kwaye uya kongeza i-vitamin C, i-potassium, i-vitamin K kunye ne-folate ekudleni kwakho.

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21. Ivatala

Ukuba ihlobo line-mascot esemthethweni, iya kuba yi-watermelon enkulu, edansa. Ngokuxhomekeke kwindawo ohlala kuyo, ixesha le-watermelon lingaqala ngoMeyi kwaye lidlule ngoSeptemba. Njengamakhukhamba, iivatala zininzi zamanzi, ngoko ke zilungile iintsuku xa uphume elangeni elishushu. Zikwangumthombo omkhulu we-lycopene, i-antioxidants kunye ne-potassium, kunye neevithamini A, B6 kunye no-C.

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22. Zucchini

Ngelixa ngokobuchwephesha i-squash yasehlotyeni, kwafuneka sinike izucchini ukungena kwayo kuba imnandi kakhulu. I-Zucchini ine-flavour engathathi hlangothi kwaye iphantsi kwi-carbs, ngoko inokufakwa ngokulula kwi-pasta okanye igayiwe kwisonka ukwenza isangweji yakho ibe nesondlo ngakumbi. Kwaye sikhankanye ukuba iphezulu kwi-calcium, isinyithi, i-phosphorus kunye ne-potassium? Ukuqubha .

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Ndithumele Nge-Imeyile Veza Kwindawo