Komabe, superfoods sizingakhale zodula, makamaka ngati mumadzikulitsa nokha. Wopanga komanso katswiri wa kadyedwe kabwino Dr. Michael Mosley ndi katswiri wazomera wa pa TV James Wong agwirizana m'magazini ya June ya Gardener's World kuti akusonyezeni zakudya zapamwamba zomwe mungakulire m'munda mwanu.
Zamasamba wamba izi zimapatsa thanzi labwino monga zakudya zamasiku ano monga zipatso za goji, acai ndi kombucha. Koma simungathe kuzibzala m'munda kapena pakhonde, ndipo nthawi yomweyo simungatsimikize zachilengedwe chawo. Nawu mndandanda wa 10 superfoods zomwe mutha kukula mosavuta pawindo lanu, khonde kapena kanyumba!
Kaloti
Chifukwa chiyani Superfood: Kafukufuku yemwe adachitika ku Newcastle University adapeza kuti mankhwala omwe ali mu kaloti otchedwa polyacetylene amathandizira kuchepetsa kukula kwa ma cell a khansa. Momwe mungakulire: Ikhoza kubzalidwa mumphika wakuya kapena pansi. Pangani kupsinjika kwa 1 cm ndikubzala mbewu motalikirana masentimita 5. Kuwaza pamwamba pa dziko ndi kuthira madzi. Musaiwale kuchotsa udzu nthawi ndi nthawi!
Ruccola
Chifukwa chiyani Superfood: Arugula ali ndi nitrates katatu kuposa beets.
“Nitrate yambiri imachokera ku ndiwo zamasamba, makamaka zamasamba. Arugula ndi gwero lolemera la mcherewu, malinga ndi British Nutrition Foundation. "Pali umboni wosonyeza kuti nitrates ndi yopindulitsa pa thanzi chifukwa amachepetsa kuthamanga kwa magazi." Momwe mungakulire: Basi kubzala mbewu mu nthaka kapena mphika, kuwaza ndi nthaka ndi madzi. Arugula imamera bwino pamalo amthunzi pang'ono nthawi yachilimwe ndi yophukira. Itha kufesedwa milungu iwiri iliyonse kukolola.
BlackBerry
Chifukwa chiyani Superfood: Zipatso zimakhala ndi anthocyanin wambiri (chinthu chofiirira, cholimbikitsa thanzi chomwe chimapezeka mu blueberries), komanso vitamini C wambiri, wofunikira pakhungu, mafupa, ndi maselo athanzi. Momwe mungakulire: Gulani mbande zobzala. Bzalani mozama masentimita 8 pafupi ndi khoma kapena mpanda motalikirana ndi masentimita 45. Ikani zogwirizira zopingasa kuti tchire zisayende pansi pamene zikukula komanso kuti zizitha mpweya wokwanira. Thirani bwino m'chilimwe.
gooseberries
Chifukwa chiyani Superfood: 100 magalamu a gooseberries ali ndi pafupifupi 200 mg ya vitamini C! Poyerekeza: mu blueberries - 6 mg okha.
Momwe mungakulire: Gooseberries safuna malo ambiri ndi chisamaliro, ndipo mukhoza kukolola chidebe chokolola kuchokera ku chitsamba chimodzi! Iyenera kubzalidwa pakati pa Juni ndi Ogasiti, koma zokolola zoyamba zitha kupezeka chaka chamawa chokha.
Pamalo owala, pangani dzenje pansi mowirikiza kawiri kuposa muzu wa chitsamba. Bzalani 10 cm kuzama kuposa mphika womwe mmera unalimo. Bzalani mbewuyo poyimanga ndi dothi, kompositi ndi kuthirira.
Kale
Chifukwa chiyani Superfood: “Kabichi wobiriwira wakuda uli ndi vitamini K wochuluka kuŵirikiza 30, vitamini C wochuluka kuŵirikiza ka 40, ndi vitamini A wochuluka kuŵirikiza ka 50 kuposa letesi la iceberg,” anatero James Wong. Kale ali ndi ma calories ochepa koma ali ndi zakudya zambiri monga fiber ndi folic acid.
Momwe mungakulire: Kale ndiye kabichi wosavuta kukula. Imafunikira dzuwa ndi chisamaliro chocheperako kuposa broccoli ndi kolifulawa. Mu Epulo-Meyi, muyenera kubzala mbewu pamtunda wa masentimita 45 kuchokera kwa wina ndi mzake ndikuthirira nthaka.
Parsley
Chifukwa chiyani Superfood: Parsley ali ndi ma calorie ochepa koma ali ndi mavitamini C, A ndi K ochuluka. Ndi gwero labwino la folic acid ndi iron.
Momwe mungakulire: Bzalani njere m'nthaka ndi kuwala kwa dzuwa. Ikhoza kukhala munda kapena mphika wa dothi pawindo la nyumbayo. Thirani bwino ndikumasula nthaka nthawi ndi nthawi.
tomato yamatcheri
Chifukwa chiyani Superfood: Tomato ndi gwero la vitamini C ndi lycopene. Zakudya zimachepetsa chiopsezo cha khansa ya prostate ndi matenda a mtima. Kafukufuku wasonyeza kuti phwetekere ikakhala yaying'ono, imakhala ndi lycopene yambiri.
Momwe mungakulire: Bzalani mbewu m'miphika m'mabowo ang'onoang'ono. Asungeni madzi ndi kuthirira manyowa nthawi zonse. Tomato akhoza kubzalidwa pakhonde, pawindo, kapena kubzala mbande mu greenhouse ngati zilipo.
Beetroot
Chifukwa chiyani Superfood: Kafukufuku wasonyeza kuti masamba a beetroot ndi athanzi kuposa mizu yawo. Ali ndi chitsulo, kupatsidwa folic acid, nitrates ndipo amachepetsa kuthamanga kwa magazi.
Momwe mungakulire: Beets amakonda nthaka yachonde. Musanabzale njere, konzani nthaka posakaniza ndi kompositi. Bzalani pamalo adzuwa 10 cm kutali. Ngati mukufuna kumera masamba okha, mphika wawung'ono udzakwanira. Kwa zipatso, zidzakhala zofunikira kubzala pamalopo kapena kuyang'ana chidebe chachikulu kwambiri.
Brussels zikumera
Chifukwa chiyani Superfood: Muli glucosinolates, kupatsidwa folic acid, CHIKWANGWANI ndi 2 kuwirikiza kawiri vitamini C kuposa lalanje.
Momwe mungakulire: Gulani mbande ndikubzala motalikirana masentimita 60 pamalo opanda mphepo kapena mbali ina ya dimba. Idzakhala ndi kukoma kopambana ndi chisanu choyamba. Tetezani ku mbalame ndi mauna abwino ndikudyetsa ndi feteleza.
Watercress
Chifukwa chiyani Superfood: Saladi iyi imakhala yoyamba pamndandanda wamasamba ndi zipatso zabwino kwambiri. Ndi ma calories ochepa, ali ndi vitamini K ndi calcium.
Momwe mungakulirendi: Bzalani njere mumphika kapena dothi pamthunzi wozama mpaka 8 cm. Madzi bwino.