Zipatso ndi ndiwo zamasamba zomwe muyenera kudya m'dzinja

Nkhuyu 

Yophukira ndi nyengo ya mkuyu. Chipatso ichi chodabwitsa komanso chokoma chimacha mu Ogasiti, ndipo chimagulitsidwa kuyambira Seputembala mpaka Novembala, ndiye ino ndiyo nthawi yogula madengu ang'onoang'ono a nkhuyu ndikusangalala nawo tsiku lonse. Nkhuyu zili ndi zinthu zambiri zothandiza: zimakhala ndi pectin yambiri, mavitamini a magulu B, A, PP ndi C, komanso zinthu zambiri zofunika monga potaziyamu, magnesium ndi chitsulo. Nkhuyu zimathandizira thanzi la khungu chifukwa cha omega-3 ndi omega-6 fatty acids. Ulusi wa chomera mu nkhuyu umathandizira kuyeretsa thupi ndikuchotsa poizoni. Nkhuyu zokoma ndi zokoma kwambiri ndi zofewa pang'ono, zokhala ndi zikopa zoyera, zowoneka bwino. 

Dzungu 

Maungu amabwera m'mitundu yambiri, mawonekedwe, ndi kukula kwake, koma m'dzinja, onse amakhala atsopano komanso okoma. Zamkati zowala za lalanje za dzungu zimakhala ndi carotene (kuposa kaloti), mavitamini osowa kwambiri K ndi T, komanso mashuga achilengedwe omwe amakhutitsa thupi kwa nthawi yayitali. Mutha kupanga mbale zazikulu zotentha zophukira ndi dzungu: curry, mphodza, casserole yamasamba komanso chitumbuwa cha dzungu. Kuphika dzungu lodulidwa ndi sinamoni ndi zitsamba zonunkhira kuti mupange mbale yokoma yam'mbali kapena chakudya chonse. 

Mphesa 

Mphesa zokoma zamitundu yosiyanasiyana zimawonekera pamashelefu koyambirira kwa Seputembala. Kishimisi nthawi zonse amaonedwa kuti ndi yokoma kwambiri - mulibe mbewu mmenemo, khungu ndi lochepa thupi, ndipo zamkati zimakhala zowutsa mudyo komanso zokoma. Mphesa zakupsa ziyenera kukhala zachikasu kapena zakuda kwambiri. Mphesa ndizothandiza pakuwonjezereka kwa nkhawa chifukwa cha kuchuluka kwa shuga wachilengedwe, komanso kuchepetsa chitetezo chokwanira komanso mavuto am'mimba. Mphesa ndi bwino kudyedwa mosiyana ndi zakudya zina kuti nayonso mphamvu zisamachitike m'mimba. 

Vwende 

Mavwende okoma otsekemera amatha kudyedwa nyengo yozizira isanayambike. Mavwende akulu ndi onunkhira sikuti amangokhala okoma kwambiri, komanso athanzi kwambiri: mavwende amatha kutsitsa mafuta m'thupi, kuthana ndi matenda a impso, komanso kusintha malingaliro. Mavitamini A, E, PP ndi H amalimbitsa thupi kuchokera kumbali zonse ndikukonzekeretsa bwino nyengo yozizira. Mitundu ya vwende yokoma kwambiri ndi yowutsa mudyo ndi torpedo, mlimi wamagulu ndi chamomile. 

Zukini 

Zamasamba zatsopano komanso zotsika mtengo, zomwe zathyoledwa m'mundamo, zitha kupezeka mumsika uliwonse kugwa. Zukini za autumn ndizotsekemera komanso zofewa kwambiri, choncho timalimbikitsa kulabadira zipatso zazitali zobiriwira zakuda. Chifukwa cha fiber, zukini imatsuka matumbo ndikulimbikitsa chimbudzi. Chlorophyll pakhungu imakhala ndi antioxidant komanso anti-cancer effect. Ndikofunikira kwambiri kudya zukini yaiwisi: mutha kuphika sipaghetti kuchokera kwa iwo pogwiritsa ntchito chodulira kapena chowotcha masamba, kapena mutha kungodula mozungulira ndikutumikira ndi masukisi omwe mumakonda ngati tchipisi. 

Maapulo 

Kukula kwa maapulo kwayamba kale! Maapulo ofiira okhala ndi migolo yofiira, yobiriwira ndi yachikasu amasuzumira m'mabokosi m'misika yonse yadzikoli. Maapulo ndiwo maziko a thanzi: ali ndi zinthu zonse, chitsulo chochuluka, phosphorous, magnesium ndi calcium, komanso pectin ndi masamba. Maapulo ndi othandiza kwa kuchepa kwa magazi m'thupi ndi kudzimbidwa, amawonjezera kamvekedwe ka thupi lonse, kusintha khungu, kuwongolera chilakolako ndi kulimbikitsa chitetezo cha mthupi. Maapulo amatha kudyedwa osaphika kapena kupanga madzi kapena kuphika. 

tomato 

Nthawi yozizira isanakwane, muyenera kudya tomato wambiri, chifukwa nyengo yozizira kumakhala kovuta kwambiri kupeza tomato wachilengedwe wokoma. Tomato ndi othandiza chifukwa ali ndi mchere wachilengedwe ndipo amathandizira kulimbana ndi chizolowezi cha mchere wa patebulo. Tomato amachepetsanso kuchuluka kwa cholesterol m'magazi, kumapangitsa kuti mtima ugwire ntchito, kulimbitsa minofu ya mafupa ndikulimbana ndi khansa. Tomato ndi zokoma kudya mwatsopano, kuphika pizza ndi ratatouille nawo, kapena kuphika ndi zukini ndi zukini.