12 Zipatso za Masika ndi Zamasamba Zoyenera Kudya Nyengo Ino, kuchokera ku Katsitsumzukwa mpaka Strawberries

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Nditumizireni Imelo Onetsani Patsamba

Ngati muli ngati ife, mumakhala nthawi yachisanu mukuyenda mozungulira msika wa alimi mu chipewa chanu ndi mpango, mukutola ma rutabaga owuma ndi masamba owunda a beet ndikulota masika. Chabwino, abwenzi, masika ali nawo Lumphani . Koma musaphonye pafupifupi ma masekondi 30 omwe ali munyengo. Pansipa, pali chiwongolero chothandiza cha zipatso zonse zokoma za masika ndi zamasamba zomwe muyenera kuyang'ana kuyambira Marichi mpaka Meyi.

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1. Titichoke

Mudzawona artichokes akuyamba kuwonekera ku golosale ndi msika wa alimi kuzungulira Marichi, ndipo azikhala munyengo mpaka Meyi. Timakonda kuwaponyera mu saladi kapena mbale ya pasitala, koma mukhoza kudya nokha - kungokhala nthunzi kapena kuphika, ndikuviika masamba mu mafuta kapena aioli msuzi. Ziribe kanthu momwe mungadyere, atitchoku ndi gwero lalikulu la vitamini C, vitamini K, folate ndi magnesium.

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2. Arugula

Chokani pa pulasitiki clamshell. Mupeza masamba obiriwira obiriwira kuyambira Meyi mpaka Seputembala, kotero mungafune kuti mupume pang'ono kuchokera ku romaine ndi sipinachi kuti mupume. Arugula amawonjezera tsabola ku mbale iliyonse yomwe mumagwiritsira ntchito (kwenikweni, amatchedwa roketi ku Ulaya), imafota mokongola ndipo ili ndi vitamini K, vitamini C ndi calcium.

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3. Katsitsumzukwa

Tikudziwa zomwe mukuganiza: Koma nditha kugula katsitsumzukwa chaka chonse ku golosale. Zedi mungathe, koma nyengo yake yapamwamba ndi April, ndipo mudzapeza katsitsumzukwa kokongola, kochuluka mumitundu yonse (yofiirira! yoyera!) Ponseponse mpaka May. Ndi gwero lalikulu la fiber ndi folate, kuphatikiza mavitamini A, C, E ndi K, kotero sungani.

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4. Nyemba za Fava

Ngati muyang'ana mosamala, mutha kuwona nyemba zazikulu, zobiriwira zobiriwira pamsika wa alimi kapena golosale kuyambira kumapeto kwa Marichi mpaka kumayambiriro kwa Meyi. Chotsani nyembazo, zisungunuke ndikuzigwiritsa ntchito m'chilichonse kuchokera ku supu kupita ku saladi mpaka pasitala (kapena pukutani ndi mchere wamchere wonyezimira ndikudya ngati chotupitsa). Ngakhale bwino, iwo ndi gwero labwino la vitamini K, vitamini B6, folate, mapuloteni ndi fiber.

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5. Nkhumba

Ma leeks akhala munyengo nyengo yonse yozizira, koma akadayambabe koyambirira kwa Meyi. Membala wamtali, wobiriwira wa banja la anyezi amakonzedwa mosiyana pang'ono ndi asuweni ake: Dulani babu ndi gawo lobiriwira lakuda, ndipo gwiritsani ntchito mbali zobiriwira zobiriwira ndi zoyera pansi. Imakoma ngati scallion yofatsa, yokoma kwambiri, ndipo imawonjezera mavitamini A, C, K ndi B6 pazakudya zanu.

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6. Zambiri

Bowa wamtchirewu ndi wovuta kupeza, kotero ngati muwawona pamsika wa alimi, muwalande. Ali mu nyengo kuyambira Marichi mpaka Meyi, ndipo mudzafuna kuwonetsetsa kuti ndi olimba (osati gooey kapena mushy) musanawatengere kunyumba. Fryani iwo mu batala ndikusangalala nawo onse, kapena kuwalimbikitsa kukhala pasitala ndikukonzekera kuwalakalaka usiku uliwonse.

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7. Nandolo

Ngati mudakhalapo ndi nandolo zozizira kapena zamzitini, muli mu zodabwitsa zokoma. Nandolo zatsopano zimakhala zobiriwira kwambiri ndipo zimapezeka zambiri m'chilimwe ndi m'chilimwe. Idyani yaiwisi kuchokera mumphika, muwaponye mu saladi kapena muwaphatikize mu supu (zambiri za pansipa) kuti mupindule nawo. Ndipo kodi mumadziwa kuti ali odzaza ndi vitamini K, vitamini C, folate ndi manganese? Kupambana-kupambana.

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8. Nanazi

Mwinamwake mumawona chinanazi ku golosale chaka chonse, koma chidzakhala chokoma kwambiri komanso chakucha kuyambira March mpaka July, malingana ndi kumene chipatsocho chimamera. Kugwiritsira ntchito chinanazi pa saladi ya zipatso ndi keke yodutsa pansi sikovuta, koma ndife mafani akuwonjezera ku zakudya zopatsa thanzi (monga tarts, marinades nyama ndi, inde, pizza). Idyani magawo angapo ndipo muwonjezeranso thiamin, riboflavin, folate ndi vitamini B6 pazakudya zanu.

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9. Radishi

Ma radishes ofiira amapezeka nthawi zonse ku golosale. Yasamula . Kasupe aka, sakanizani poyesa mitundu ingapo ngati radish ya chivwende (yokhala ndi mawonekedwe okongola a nyenyezi mkati), radish yachi French (yoboola loboola), radish yapinki (yodzifotokozera yokha) ndi daikon white radish (yomwe ili ndi mawonekedwe ozungulira). amaoneka ngati kaloti woyera wandiweyani). M'mawu amodzi, yum.

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10. Ramps

Ngati muli ngati ife, mwafunsa kale kumsika wa alimi kuti ana awa adzapezeka liti. Nyengo yawo imangokhala milungu itatu yokha, ndipo ndikulingalira kwa aliyense ndendende nthawi yomwe adzakhale okonzeka. Ndi chiyani ndipo nchifukwa chiyani anthu amapenga nazo? Chabwino, iwo ali ngati mtanda pakati pa scallion ndi leek, ndi kukoma kwa garlicky kuponyedwa muyeso yabwino. Mutha kuwagwiritsa ntchito m'malo mwa anyezi mu mbale iliyonse yomwe mungaganizire, koma ndi bwino kugwiritsa ntchito zosakaniza zochepa kuti kukoma kwawo kuwonekere. (Mupezanso vitamini A, selenium ndi chromium.)

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11. Chikwawa

Mukayang'ana mosamala, mutha kuwona rhubarb mu Marichi, koma idzatenga gawo lalikulu pamsika wa alimi kuyambira Epulo mpaka Meyi. Mapesi ofiira, ngati udzu winawake nthawi zambiri amadulidwa ndikuyika mu pie ndi mchere (kuti athetse kununkhira kwawo kwachilengedwe), koma amakhala okongola akawonjezedwa ku msuzi kapena marinade kwa nyama. Ziribe kanthu momwe mumagwiritsira ntchito, rhubarb ndi gwero labwino kwambiri la vitamini C, vitamini K, potaziyamu ndi manganese, choncho idyani.

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12. Strawberries

Mutha kuganiza za sitiroberi ngati zipatso za m'chilimwe kapena ngati zomwe mungagule chaka chonse ku golosale, koma kuti musangalale nazo pachimake, mutenge zina kuyambira mu Epulo (kapena pakati pa Marichi, ngati mukukhala ku Florida kapena California, komwe ambiri amakula). Ndi chifukwa chokha chomwe mukufunikira kuti mukwapule oats wa chokoleti-sitiroberi usiku wonse, ma pie a sitiroberi ic e-c ream kapena, kwa anzanu a keto, mabomba amafuta a sitiroberi. Tulukani zonse.

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Nditumizireni Imelo Onetsani Patsamba