Ngokufika kwenyanga kaJuni kanye nokwanda kwamazinga okushisa, izinhlobonhlobo eziningi imifino emisha futhi enomsoco esingakwazi ukukuhlanganisa ekudleni kwethu. Njengoba izinga lokushisa likhuphuka, imizimba yethu idinga ukunikezwa amanzi ngokwanele futhi yondleke, futhi imifino yenkathi yonyaka idlala indima ebalulekile kulokhu. Imifino evunwa ngalesi sikhathi inikeza inhlanganisela enhle kakhulu ye amavithamini, amaminerali kanye nama-antioxidants okungagcini nje ukuthuthukisa impilo yethu, kodwa futhi kunomthelela ekugcineni amazinga aphezulu wamandla.
Kulesi sihloko sizokutshela konke mayelana main imifino yesizini kaJuni, echaza izinzuzo zabo zokudla okunomsoco nokuthi ungazisebenzisa kanjani ngokugcwele ekudleni kwakho kwansuku zonke.
Juni imifino yonyaka
Ngalesi sikhathi ukudla kwethu kudinga ukuzivumelanisa nezimo zezulu ezintsha. Ngokukhuphuka komjuluko, ukusetshenziswa kwamanzi kanye namaminerali kubalulekile ekugcineni impilo yonke. Imifino kaJuni ilungele amasaladi, amasobho abandayo ngisho nama-smoothies, ahlinzeka ngenani elikhulu izakhamzimba ezibalulekile.
Ngezansi sethula imifino emele kakhulu yale nkathi kanye nezakhiwo zayo.
Ilethisi
La ulethisi Kuwukudla okuyisisekelo ekudleni okuningi kwasehlobo. Ilula, iyaqabula futhi inothile ngemisoco. Iqukethe amanani abalulekile we amavithamini A, C kanye ne-folic acid, kanye namaminerali afana nensimbi ne-potassium. Lezi zakhi zomsoco zibalulekile empilweni yamehlo, amasosha omzimba, nokukhiqizwa kwamangqamuzana abomvu egazi.
Ngenxa yokuqukethwe kwayo kwekhalori ephansi kanye namaphesenti aphezulu amanzi, ulethisi ulungele ukusigcina simanzi futhi sisuthi. Ngaphezu kwalokho, ingahlanganiswa kalula kuma-saladi noma izitsha ezibandayo.
UZucchini
El zucchini Ingenye yemifino eguquguqukayo kakhulu yesizini. Ucebile phakathi amanzi, i-fiber, i-potassium ne-folic acid, le mifino ilungele labo abafuna ukunakekela isisindo sabo noma ukuthuthukisa ukugaya. Ngaphezu kwalokho, i-zucchini inezakhiwo ze-diuretic ezisiza ukulwa nokugcinwa kwamanzi.
Enye yezindlela ezingcono kakhulu zokudla i-zucchini ngaphandle kokuyicwecwa, njengoba iningi lemicu nezakhamzimba kutholakala esikhumbeni. Kuhle futhi ekulungiseleleni ama-smoothies, i-spaghetti yemifino noma njengokuphelezela izitsha eziphekiwe ezinokupheka okuncane ukuze kugcinwe inani lazo lokudla okunempilo.
anyanisi omnandi
I-Las anyanisi omnandi, ikakhulukazi izinhlobo zasentwasahlobo nehlobo, zinikeza ukunambitheka okuthambile futhi okumnandi kancane okuphambene no-anyanisi omuncu wezinye izikhathi zonyaka. Lawa anyanisi anothe ngawo ama-sulfure compounds, aziwa ngama-antibiotic, anticancer kanye ne-cardioprotective properties.
U-anyanisi omnandi uqukethe nama-antioxidants afana no-vitamin C, osiza ukuthuthukisa impilo yesikhumba kanye namasosha omzimba. Ukwengeza, kulula ukugayeka kuno-anyanisi ovamile, okuwenza alungele abantu abangezwani nokugaya ukudla.
Obhontshisi abaluhlaza okotshani
I-Las obhontshisi abaluhlaza okotshani Angenye into evelele yesizini. Bacebile imicu yemifino, amavithamini C, K kanye ne-folic acid, ezibalulekile empilweni enhle yamathambo kanye nesimiso somzimba sokuzivikela ezifweni esiqinile.
Le mifino nayo inenkomba ephansi ye-glycemic, okwenza kube yisinqumo esihle kulabo abafuna ukugcina amazinga kashukela egazi ezinzile.
Le mifino ingashiswa, ibiliswe, noma iluhlaza kwamanye amasaladi, igcine izinzuzo zayo eziningi zezempilo.
i-pear utamatisi
El i-pear utamatisi Kuyinhlobonhlobo egqamayo ngalesi sikhathi ngenxa yokunambitheka kwayo okunamandla kanye nokugcwala okuphezulu kwezakhamzimba. Utamatisi ucebile kakhulu i-lycopene, i-antioxidant ebanikeza umbala wabo obomvu oyisici futhi inesandla ekuvimbeleni izinhlobo ezithile zomdlavuza, njengomdlavuza wendlala yesinye.
Ngaphezu kwalokho, ukuba umthombo omuhle kakhulu amavithamini C, A no-E, utamatisi usiza ukuqinisa amasosha omzimba futhi uthuthukise impilo yesikhumba. Angadliwa amasaladi, amasoso noma isobho elibandayo njenge-gazpacho.
Pepper
I-Los Upelepele Abayona nje imifino emibalabala, kodwa futhi inothe kakhulu ngemisoco. Bagqama okwabo okuqukethwe okuphezulu kwevithamini C kanye ne-beta carotene, okwenza kube yindlela enhle kakhulu yokuqinisa amasosha omzimba futhi kuthuthukise impilo yamehlo.
Uhlobo lukapelepele oludume kakhulu phakathi nenkathi kaJuni upelepele obomvu, nakuba singathola ezinye izinhlobo ezifana nophuzi noluhlaza, ngayinye inezici zayo zokudla okunomsoco. Upelepele ungaphekwa ngezindlela ezihlukahlukene: ugazingiwe, ugayiwe, noma uluhlaza, futhi uyingxenye enkulu kumasaladi nezitsha ezithosiwe.
Izaqathe
La isanqante Kuyimpande etholakala unyaka wonke, kodwa ngoJuni izinhlobo ezintsha zimnandi futhi ziningi. Bacebile beta carotene, umzimba owuguqula ube uvithamini A, obalulekile empilweni yamehlo. Ziphinde zithuthukise ukusebenza kokuzivikela komzimba futhi zisize ukugcina isikhumba esikhazimulayo.
Brevas namakhiwane
Phakathi kwemifino yonyaka, amakhiwane futhi i amakhiwane Ziwukudla okunothe nge-fiber ne-calcium, ephelele ekugcineni impilo yokugaya ukudla.