22 Izithelo Zasehlobo Nemifino Ongadliwa Kule sizini, kusukela kuBeet kuya kuZucchini

Amagama Amahle Kakhulu Ezingane

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Ngithumele Nge-Imeyili Khombisa Esizeni

Kubantu abaningi, ihlobo limayelana nokuzipholela eduze nechibi elinencwadi enhle nenani elikhulu lokuvikela ilanga. Kodwa uma ugxile kakhulu ekudleni njengathi, ihlobo lisho ukuthola izandla zethu kukho konke inala, phakathi nesizini kukhiqiza izifiso zenhliziyo yethu, kusukela kumapentshisi anamanzi aconsisela ijusi esilevini kuya kubhontshisi oluhlaza esingadla ngawo. isikhwama. Ngezansi, umhlahlandlela owusizo wazo zonke izithelo zasehlobo nemifino ezoba phakathi nenkathi kusukela ngoJuni kuya ku-August-kanye nesidlo okumele senziwe ngasinye.

OKUhlobene: 50 Imibono Yesidlo Sakusihlwa Esisheshayo Sabantu Abavilaphayo

1. Ubhontshisi

Isivuno sokuqala sivunwa ngoJuni, ngakho-ke gcina amehlo akho ethenda ama-beet emakethe yabalimi ngaphambi kokuba ihlobo liqale ngokusemthethweni. Akuzona nje kuphela ezihlwabusayo kakhulu, futhi ziwumthombo wokudla okunomsoco. Ukudla okukodwa kuqukethe amaphesenti angu-20 e-folate ozoyidinga ngosuku, futhi agcwele uvithamini C, i-potassium ne-manganese.

Okufanele ukwenze: Amasemishi kashizi wembuzi eyosiwe anama-beet abhalsamu

2. I-Bell Peppers

Impela, ungakwazi ukucosha upelepele noma nini esitolo segrosa, kodwa uzobe esesezingeni eliphezulu (futhi eze nenani elishibhe kakhulu) kusukela ngoJulayi kuya kuSepthemba. Namathela nopelepele obomvu, ophuzi noma owolintshi ukuze uthole ukudla okunomsoco okuphezulu kakhulu: Bobathathu bagcwele uvithamini C, uvithamini K kanye no-B.

Okufanele ukwenze: Isaladi yenkukhu ye-Greek-yogathi efakwe upelepele

3. Amajikijolo

Uma uhlala eningizimu ye-U.S., uzoqala ukubona amajikijolo avuthiwe, amahle avela ezitolo cishe ngoJuni, futhi uma uhlala enyakatho, kuzobe sekusondele uJulayi. Isikhathi sokuvuna sithatha cishe amasonto amathathu kuphela, ngakho-ke hlwitha isiqukathi ngokushesha nje lapho usibona. Lezi zinsizwa ezinhle ziwumthombo omuhle wama-antioxidants namavithamini A, C no-E.

Okufanele ukwenze: I-Blackberry Panna Cotta tartlets

4. Amajikijolo

Uma usnuza ngesizini yama-blackberry, yenza lokho ngokuthenga amajikijolo aluhlaza engeziwe. Bazoqala ukubonakala emakethe yabalimi ngoMeyi futhi uzoqhubeka ubabona kuze kube sekupheleni kukaSepthemba. Okuhle kunakho konke, zingamandla aphelele wokudla okunomsoco—idlanzana nje noma amabili azokunikeza umfutho wamavithamini A no-E, i-manganese, i-choline, ithusi, i-beta carotene. futhi i-folate.

Okufanele ukwenze: I-Lemon pie ne-blueberry meringue

5. I-Cantaloupe

Kusukela ngoJuni kuya ku-August, i-cantaloupe evuthiwe, enamanzi izobonakala esitolo segrosa. Thola umthamo wakho wansuku zonke wamavithamini A no-C ngokudla izingcezu ezimbalwa ngokudla kwasekuseni (noma, okungcono nakakhulu, ngokuphuza enye yeziphuzo zethu ze-cantaloupe eziqandisiwe ngehora lenjabulo).

Okufanele ukwenze: I-cocktail ye-cantaloupe eqandisiwe

6. Amatsheri

Ngeke kube yihlobo ngaphandle kwama-cherries, ozoqala ukuyibona emakethe yabalimi ngoJuni. Ama-cherry amnandi, njengo-Bing no-Rainier, ahlala enkathini enkulu yehlobo, kodwa uma ufuna ukuthola izandla zakho ezinhlobonhlobo ze-tart, uzodinga ukunaka. Banenkathi yokukhula emfushane kakhulu, ngakho-ke bavame ukutholakala amasonto amabili kuphela. Kodwa kungakhathaliseki ukuthi ukhetha luphi uhlobo, uzothola umthamo omkhulu wevithamini C, i-potassium ne-manganese.

Okufanele ukwenze: I-Ginger cherry pie

7. Ummbila

Ingabe ukhetha ukudla ummbila ku-cob? Noma mhlawumbe uyinqume ukuze uphonse amasaladi kanye ne-pasta? Noma kunjalo, akukho okufana nesivumelwano sangempela. (Uxolo, isikhwama se-niblets—ulenga efrijini kuze kube uNovemba.) Ummbila ukhula kuzo zonke izifunda ezingu-50, ngakho uzowubona ezimakethe zabalimi kanye nezitendi zamapulazi futhi wazi ngokuqinisekile ukuthi ungowasendaweni. Ummbila une-fiber eningi, uvithamini C, i-folate ne-thiamine, ngakho ziphathe imizuzwana.

Okufanele ukwenze: Ummbila oshisayo carbonara

8. Ukhukhamba

Ima, siyakuzwa uthi, bengilokhu ngithenga ukhukhamba esitolo segrosa ubusika bonke. Lokhu kuyiqiniso, kodwa uzobe ubabona yonke indawo kusukela ngoMeyi kuya kuJulayi, futhi zizoba mnandi kakhulu kunalezo ezinengcina, ezibabayo ozithatha engxenyeni yomkhiqizo ngesikhathi sikaKhisimusi. Ukhukhamba unomthamo wamanzi amaningi, ngakho-ke ulethe njenge-snack ogwini noma echibini ukuze uhlale unamanzi.

Okufanele ukwenze: I-tostadas yekhukhamba ebhakwe ngebhotela

9. Isitshalo seqanda

Ngenkathi ungakwazi ukucosha isitshalo seqanda kwa-Trader Joe's noma nini, imakethe yabalimi yangakini izoqala ukuthwala asebekhulile endaweni ngoJulayi, futhi bayohlala kuze kube okungenani uSepthemba. Isitshalo seqanda esosiwe noma esibhakiwe singaba muncu futhi sibe muncu, ngakho-ke siwolise kakhulu ngosawoti bese usivumela sihlale isikhathi esingangehora ngaphambi kokuwasha nokupheka.

Okufanele ukwenze: I-pasta yesitshalo seqanda esibhemayo ne-walnut relish egayiwe, i-mozzarella ne-basil

10. Ubhontshisi Oluhlaza

Uma udla laba bafana kuphela nge-Thanksgiving, uphuthelwa kakhulu. Kusukela ngoMeyi kuya ku-Okthoba, uzobona ubhontshisi obuluhlaza obuthelwe phezulu kuwo wonke amatafula emakethe yabalimi. Thatha izandla ezimbalwa bese ugoduka nazo, ngoba zinhle kumasaladi, zigaywe kancane esitofini noma zidliwe ziphuma esikhwameni. (Futhi ziphezulu nge-folate, i-magnesium, i-potassium ne-thiamin—wina, wina.)

Okufanele ukwenze: Isaladi ye-Veggie niçoise enobhontshisi obomvu wekhari

11. Ulamula

Kunesizathu sokuthi i-lemonade iyisiphuzo esisemthethweni sasehlobo (sorry, rosé). Kusukela ngoJuni, ungasithola sengeza ulamula cishe kuzo zonke izidlo zethu zakusihlwa, kusukela ku-pasta kuya ku-pizza nangaphezulu. Nakuba cishe ungeke udle wonke, ulamula oluhlaza noma nini maduze, unganikeza ngaphezu kwamaphesenti angu-100 omthamo onconywayo wansuku zonke we-vitamin C. Sizothatha enye i-lemonade.

Okufanele ukwenze: I-pizza yesinkwa esiyisicaba eyosiwe ne-artichoke, i-ricotta nelamula

12. Ama-Lime

Lesi sithelo se-citrus esisehlobo sivame ukuphakama kusukela ngoMeyi kuya ku-Okthoba, ngakho-ke uzoba nokuningi ongakucindezela ku-guac yakho (kanye ne-marg!). Abanayo i-vitamin C eningi njengolamula, kodwa basagcwele izinto ezinhle, kuhlanganise ne-folate, i-phosphorus ne-magnesium.

Okufanele ukwenze: Ikhekhe le-lime elibalulekile elingabhaki

13. Umango

Imango kaFrancis (uhlobo olunesikhumba esiphuzi ngokuluhlaza kanye nomzimba oyi-oblong) itshalwa eHaiti, futhi uzothola enamanzi kakhulu kusukela ngoMeyi kuya kuJulayi. Umthombo omkhulu wethusi, i-folate kanye ne-vitamin C, umango ungangezwa cishe kunoma yini, kuhlanganise neyogathi kanye nenkukhu yenkukhu.

Okufanele ukwenze: I-grilled jerk cutlets yenkukhu enemango salsa

14. Okra

Ngenxa yokuthi i-okra ithanda amazinga okushisa afudumele, icatshangwa e-U.S. njengemifino eseningizimu. Kodwa-ke, i-okra kucatshangwa ukuthi yavela eNingizimu ye-Asia, eNtshonalanga Afrika noma eGibhithe, futhi ivame ukusetshenziswa ezitsheni zaseNdiya. Iwumthombo omuhle wamavithamini A, C, K no-B6, futhi ine-calcium ne-fiber.

Okufanele ukwenze: Izitsha ze-kitchari eziphefumulelwe zaseNdiya ezilula

15. Amapentshisi

Ahh , ukudla kwethu kwasehlobo esikuthandayo. Amapentshisi azobukeka kahle emakethe yabalimi maphakathi noJulayi, futhi azohlala kuze kube sekuqaleni kukaSepthemba. Indlela engcono kakhulu yokudla amapentshisi? Thatha eyodwa futhi ulume kuyo. Kodwa uma ungazange uwaphekele ngehlangothini likashizi, uyaphuthelwa. (BTW, amapentshisi anovithamini C no-A.)

Okufanele ukwenze: Ipentshisi eyosiwe kanye nesaladi ye-halloumi egqoke i-lemon-pesto

16. Amaplamu

Ungathola ama-plums ehlobo lonke, futhi izinhlobo ozothola azipheli. Uzowabona anesikhumba esibomvu, esiluhlaza okwesibhakabhaka noma esinsomi noma enenyama ensomi, ephuzi, esawolintshi, emhlophe noma ebomvu. Ziyisithelo sesandla esihle (ngakho-ke pakisha ezimbalwa ozoziyisa ogwini), kodwa futhi siyazithanda zisikwe kumasaladi bese ziphonswa phezu kuka-ayisikhilimu. Ama-plums nawo awukudla okune-glycemic ephansi, ngakho-ke ngeke akunikeze ukuthi ushukela uphezulu ongawuthola kwezinye izithelo zasehlobo.

Okufanele ukwenze: Ikhekhe le-blackberry plum elibheke phansi

17. Amajikijolo

Lobu buhle obubomvu be-ruby butholakala lonke ihlobo, kokubili emakethe yabalimi nasesitolo segrosa. Uma uwathenga e-off-peak, angabiza, ngakho-ke wathenge ngentengo enkulu ngenkathi ukwazi. Yidla kancane futhi uzozuza ekukhulisweni okukhulu kwevithamini C, i-fiber, i-manganese novithamini K.

Okufanele ukwenze: I-Lemon-raspberry whoopie pies

18. Ama-strawberries

Ama-Strawberry azovela ezindaweni ezifudumele zase-U.S. phakathi nentwasahlobo, kodwa azoba yonke indawo maphakathi noJuni. Njengamanye amajikijolo, ama-strawberry anothile ngama-antioxidants kanye novithamini C, futhi ane-folate ne-potassium futhi.

Okufanele ukwenze: Ama-pancake ethreyi ngamapentshisi nama-strawberries

19. I-Squash yasehlobo

I-FYI, kunenqwaba yezinhlobo ezahlukene ze-squash zasehlobo: i-zucchini eluhlaza nephuzi, i-cousa squash, i-crookneck squash kanye ne-patty pan squash. Uzobabona ngesikhumba sabo esithambile (ngokungafani, yithi, i-butternut). Agcwele amavithamini A, B6 no-C, kanye ne-folate, i-fiber, i-phosphorus, i-riboflavin ne-potassium.

Okufanele ukwenze: I-pasta ye-skillet ne-squash yasehlobo, i-ricotta ne-basil

20. Utamatisi

Ingabe bayimifino? Noma bayisithelo? Ngokuyisisekelo, ziyizithelo, ngoba zikhula emvinini-kodwa noma yini onquma ukuyibiza, qiniseka ukuthi uhlwitha izinhlobo eziningi zamatamatisi ngangokunokwenzeka emakethe yabalimi. (Siyingxenye yama-heirlooms...i-lumpier futhi inemibala eminingi, ngcono.) Faka utamatisi esaladini lakho futhi uzofaka uvithamini C, i-potassium, uvithamini K kanye ne-folate ekudleni kwakho.

Okufanele ukwenze: Rainbow heirloom utamatisi bruschetta

21. Ikhabe

Uma ihlobo line-mascot esemthethweni, bekungaba ikhabe elikhulu, elidansayo. Kuye ngokuthi uhlala kuphi, inkathi yekhabe ingaqala ngoMeyi futhi iqhubeke ngoSepthemba. Njengamakhukhamba, amakhabe iningi lawo angamanzi, ngakho mahle izinsuku lapho uphume elangeni elishisayo. Futhi ziwumthombo omkhulu we-lycopene, ama-antioxidants ne-potassium, kanye namavithamini A, B6 no-C.

Okufanele ukwenze: I-steak ye-watermelon eyosiwe

22. Izucchini

Ngenkathi ngokwezobuchwepheshe i-squash yasehlobo, bekufanele sinikeze i-zucchini ukungena kwayo ngoba imnandi kakhulu. I-Zucchini ine-flavour engathathi hlangothi futhi ine-carbs ephansi, ngakho-ke ingafakwa kalula ku-pasta noma igaywe ibe isinkwa ukuze wenze isangweji lakho libe nomsoco. Futhi sishilo ukuthi iphezulu ku-calcium, insimbi, i-phosphorus ne-potassium? Swoon .

Okufanele ukwenze: Ama-pancake e-Zucchini ricotta

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I-Horoscope Yakho Yakusasa

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Ngithumele Nge-Imeyili Khombisa Esizeni