Ngokufika kwenyanga kaJuni kunye nokunyuka kwamaqondo obushushu, iindidi ezininzi imifuno emitsha kunye nesondlo esinokuthi sidibanise kwizidlo zethu. Njengoko ithemometha inyuka, imizimba yethu kufuneka ifakwe emanzini ngokwaneleyo kwaye yondliwe, kwaye imifuno yamaxesha onyaka idlala indima ebalulekileyo kulo mba. Imifuno evuniweyo ngeli xesha inika indibaniselwano ebalaseleyo iivithamini, iiminerali kunye nee-antioxidants engaphuculi impilo yethu kuphela, kodwa inegalelo ekugcineni amanqanaba aphezulu amandla.
Kweli nqaku siza kukuxelela yonke into malunga neyona nto iphambili imifuno yexesha likaJuni, echaza iingenelo zabo zezondlo kunye nendlela onokuzisebenzisa ngayo ezininzi kwizidlo zakho zemihla ngemihla.
Juni imifuno ngamaxesha
Ngeli xesha ukutya kwethu kufuneka kuhambelane neemeko zemozulu entsha. Ngokunyuka kombilo, ukusetyenziswa kwamanzi kunye nezimbiwa kubalulekile ekugcineni impilo entle. Imifuno kaJuni ifanelekile kwiisaladi, iisuphu ezibandayo kunye ne-smoothies, inika isixa esikhulu izondlo ezibalulekileyo.
Ngezantsi sibonisa imifuno emele kakhulu ngeli xesha kunye neempawu zabo.
Ileta
La iletisi Yinto eqhelekileyo kwizidlo ezininzi zasehlotyeni. Ikhaphukhaphu, iyahlaziya kwaye ityebile kwizondlo. Iqulethe izixa ezibalulekileyo ze iivithamini A, C kunye ne-folic acid, kunye neeminerali ezifana nentsimbi kunye ne-potassium. Ezi zondlo zibalulekile kwimpilo yamehlo, inkqubo yomzimba yokuzikhusela, kunye nokuveliswa kweeseli ezibomvu zegazi.
Ngombulelo kumxholo wekhalori ephantsi kunye nepesenti ephezulu yamanzi, i-lettuce ifanelekile ukusigcina si-hydrated kunye ne-satiated. Ukongeza, inokudibaniswa lula kwiisaladi okanye izitya ezibandayo.
Uzucchini
El uzucchini Ngomnye wemifuno eguquguqukayo yexesha lonyaka. Isityebi phakathi amanzi, i-fiber, i-potassium kunye ne-folic acid, le mifuno ilungele abo bafuna ukunyamekela ubunzima babo okanye ukuphucula ukugaya. Ukongeza, i-zucchini ineempawu ze-diuretic ezinceda ukulwa nokugcinwa kwamanzi.
Enye yeendlela ezilungileyo zokutya i-zucchini ngaphandle kokuyixobula, kuba uninzi lwefiber kunye nezondlo zifumaneka eluswini. Ikwalungile ekulungiseleleni i-smoothies, i-spaghetti yemifuno okanye njengokukhapha izitya eziphekiweyo kunye nokupheka okuncinci ukugcina ixabiso laso lesondlo.
itswele elimnandi
Las itswele elimnandi, ngakumbi iintlobo zentwasahlobo kunye nehlobo, zinika i-flavour epholileyo kunye ne-sweet flavour ephikisana ne-anyanisi ye-spicier yamanye amaxesha onyaka. La matswele atyebile iikhompawundi zesulfure, eyaziwa ngokuba yi-antibiotic, i-anticancer kunye ne-cardioprotective properties.
Amatswele aswiti akwane-antioxidants efana ne-vitamin C, enceda ekuphuculeni impilo yolusu kunye ne-immune system. Ukongeza, kulula ukwetyisa kunetswele eliqhelekileyo, nto leyo ezenza zilungele abantu abaneemvakalelo zokwetyisa.
Iimbotyi eziluhlaza
Las iimbotyi eziluhlaza Zezinye ezibalaseleyo zeli xesha lonyaka. Bazizityebi imicu yemifuno, iivithamini C, K kunye ne-folic acid, eziyimfuneko kwimpilo entle yamathambo kunye nenkqubo yokuzikhusela eyomeleleyo.
Le mifuno nayo inesalathiso esisezantsi se-glycemic, okwenza kube lukhetho olufanelekileyo kwabo bafuna ukugcina amanqanaba eglucose yegazi ezinzile.
Le mifuno inokutshizwa, ibiliswe, okanye ikrwada kwezinye iisaladi, igcine uninzi lwezibonelelo zempilo.
itumato yamapere
El itumato yamapere Ludidi olubalaseleyo ngeli xesha ngenxa yencasa yayo ebukhali kunye noxinzelelo oluphezulu lwezondlo. Iitumato zizityebi ngakumbi I-lycopene, i-antioxidant ebanika umbala wabo obomvu uphawu kwaye ifak' isandla ekuthinteleni iintlobo ezithile zomhlaza, njengomhlaza wedlala lesinyi.
Ngaphezu koko, ukuba ngumthombo ogqwesileyo we iivithamini C, A kunye ne-E, iitumato zinceda ukuqinisa amajoni omzimba kunye nokuphucula impilo yesikhumba. Zinokutyiwa zintsha kwiisaladi, iisosi okanye kwiisuphu ezibandayo ezifana ne-gazpacho.
Iipepile
Los Iipepile Abayiyo imifuno enemibala kuphela, kodwa batyebile kakhulu kwizondlo. Bagqama kwezabo umxholo ophezulu we-vitamin C kunye ne-beta carotene, okwenza kube yinto ebalaseleyo yokuqinisa amajoni omzimba kunye nokuphucula impilo yamehlo.
Olona hlobo ludumileyo lwepepile ngexesha leJuni yipepile ebomvu, nangona sinokufumana ezinye iindidi ezinjengomthubi kunye nohlaza, nganye inezondlo zayo. Iipepile zinokuphekwa ngeendlela ezahlukeneyo: zosiwe, zigawulwe, okanye zikrwada, kwaye zongezwa kakhulu kwiisaladi kunye nezitya eziqhotsiweyo.
Iminqathe
La isanqante Yingcambu efumaneka unyaka wonke, kodwa ngoJuni iintlobo ezintsha zimnandi kwaye zininzi. Bazizityebi beta-carotene, ethi umzimba uyiguqulele kwivithamin A, ebalulekileyo kwimpilo yamehlo. Zikwaphucula umsebenzi wokuzikhusela kwaye zinceda ukugcina ulusu olukhanyayo.
Brevas kunye namakhiwane
Phakathi kwemifuno yexesha lonyaka, Ukuqhekeka kunye amakhiwane Kukutya okutyebileyo kwi-fiber kunye ne-calcium, egqibeleleyo ekugcineni impilo yokugaya.