Nekusvika kwemwedzi waJune uye kuwedzera kwekushisa, zvakasiyana-siyana zve miriwo mitsva uye inovaka muviri izvo zvatinogona kuisa muzvokudya zvedu. Sezvo ma thermometers achikwira, miviri yedu inoda kuve yakanyatso hydrated uye inopihwa chikafu, uye miriwo yemwaka inoita basa rakakosha mune izvi. Miriwo yakakohwewa panguva ino inopa musanganiswa wakanakisa we mavitamini, zvicherwa uye antioxidants izvo zvisingangogadziri hutano hwedu chete, asiwo zvinobatsira pakuchengetedza simba repamusoro.
Munyaya ino tichakuudza zvose pamusoro mukuru miriwo yemwaka waJune, vachitsanangura zvakanakira kudya kwavo uye kuti ungazvishandisa sei zvakanyanya mukudya kwako kwezuva nezuva.
June mwaka miriwo
Panguva ino kudya kwedu kunoda kuenderana nemamiriro ekunze matsva. Nekuwedzera dikita, kushandiswa kwemvura nemamineral kwakakosha kuchengetedza hutano hwese. June miriwo yakanaka kune saladi, soups inotonhora uye kunyange smoothies, inopa huwandu hwakawanda hwe zvakakosha zvinovaka muviri.
Pasi apa tinopa miriwo inomiririra yakawanda yemwaka uno uye maitiro avo.
Lettuce
La lettuce Icho chinonyanya kukosha muzvokudya zvakawanda zvezhizha. Inoreruka, inozorodza uye yakapfuma mune zvinovaka muviri. Iine huwandu hunokosha hwe mavhitaminzi A, C uye folic acid, pamwe chete nemaminerari akaita sesimbi nepotassium. Izvi zvinovaka muviri zvakakosha pautano hwemaziso, immune system, uye kugadzirwa kwemasero matsvuku eropa.
Kutenda kune yakaderera calorie yemukati uye yakakwira muzana yemvura, lettuce yakanakira kutiita kuti tigare tiine hydrated uye takaguta. Mukuwedzera, inogona kusanganiswa nyore nyore mumasaladhi kana ndiro dzinotonhora.
Zucchini
El zucchini Ndiyo imwe yemiriwo yakawanda kwazvo yemwaka. Akapfuma mukati mvura, fiber, potassium uye folic acid, muriwo uyu wakanakira avo vanotarisa kutarisira uremu hwavo kana kuvandudza kugaya. Mukuwedzera, zucchini ine diuretic properties iyo inobatsira kurwisa kuchengetwa kwemvura.
Imwe yedzakanakisa nzira dzekudya zucchini pasina kuibvisa, sezvo yakawanda yefiber yayo uye zvinovaka muviri zvinowanikwa paganda. Izvo zvakare zvakanakira kugadzira masmoothies, yemiriwo spaghetti kana kunyangwe seyekuperekedza kune yakabikwa ndiro ine kushoma kubika kuchengetedza kukosha kwayo kwekudya.
hanyanisi inotapira
ari hanyanisi inotapira, kunyanya mhando dzechirimo uye dzezhizha, dzinopa kunhuhwirira kwakapfava uye kunotapira zvishoma kunopesana nehanyanisi yespicier yedzimwe nguva dzegore. Hanyanisi idzi dzakapfuma mukati sulfur compounds, inozivikanwa nokuda kwemishonga inorwisa mabhakitiriya, anticancer uye cardioprotective properties.
Hanyanisi dzinotapira dzinewo ma antioxidants akadai sevhitamini C, ayo anobatsira kuvandudza hutano hweganda uye immune system. Pamusoro pezvo, zviri nyore kugaya pane hanyanisi dzenguva dzose, zvichiita kuti dzive dzakanakira vanhu vane kugaya kudya.
Bhinzi dzakasvibirira
ari bhinzi yegirini Ndivo zvimwe zvakatanhamara zvemwaka. Vakapfuma mukati fiber fiber, mavhitaminzi C, K uye folic acid, izvo zvakakosha kune hutano hwakanaka hwemapfupa uye simba rekudzivirira zvirwere.
Muriwo uyu unewo yakaderera glycemic index, zvichiita kuti ive sarudzo yakanaka kune avo vanoda kuchengetedza mazinga eglucose eropa akadzikama.
Iyi miriwo inogona kubikwa, yakabikwa, kana kunyange yakasvibirira mune mamwe masaradhi, ichichengetedza zvakawanda zvehutano hwavo.
pear tomato
El pear tomato Iyo yakasiyana-siyana inomira kunze panguva ino nekuda kwekunaka kwayo kwakanyanya uye kuwanda kwekudya kunovaka muviri. Madomasi akapfuma zvakanyanya lycopene, antioxidant inovapa ruvara rutsvuku uye inobatsira kudzivirira mamwe marudzi ekenza, akadai sekenza yeprostate.
Uyezve, kuve yakanakisa sosi ye mavitamini C, A uye E, matomatisi anobatsira kusimbisa masoja emuviri nekuvandudza hutano hweganda. Inogona kudyiwa nyowani mumasaladhi, sosi kana kunyange mumasobho anotonhora akadai segazpacho.
Peppers
ari Mhiripiri Havasi muriwo une mavara chete, asiwo wakapfuma zvikuru mune zvinovaka muviri. Vanomira kunze kwavo yakakwirira yevhitamini C uye beta carotene, izvo zvinovaita sarudzo yakanakisa yekusimbisa immune system uye kugadzirisa hutano hwemaziso.
Rudzi rwakakurumbira rwemhiripiri mumwaka waChikumi ndiyo mhiripiri tsvuku, kunyangwe tichigona kuwana mamwe marudzi seyero uye girinhi, imwe neimwe iine hutano hwayo. Pepper inogona kubikwa nenzira dzakasiyana-siyana: yakagochwa, yakabikwa, kana kunyange yakasvibirira, uye inowedzera zvikuru kumasaladhi uye ndiro dzakakangwa.
Makarotsi
La karoti Iwo mudzi unowanikwa gore rose, asi munaJune mhando itsva dzinonyanya kutapira uye dzakawanda. Vakapfuma mukati beta-carotene, iyo muviri unoshandura kuva vhitamini A, inokosha pahutano hwemaziso. Vanovandudzawo basa rekudzivirira muviri uye vanobatsira kuchengetedza ganda rinopenya.
Brevas nemaonde
Pakati pemiriwo yemwaka, maonde and the maonde Izvo zvikafu zvakapfuma mufiber uye calcium, yakakwana kuchengetedza hutano hwekugaya.