22 Zipatso Zachilimwe ndi Zamasamba Zoyenera Kudya Nyengo Ino, kuyambira Beets mpaka Zukini

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Kwa anthu ambiri, nthawi yachilimwe imakhala yongokhalira pafupi ndi dziwe ndi bukhu lalikulu komanso mafuta oteteza dzuwa. Koma ngati mumakonda kwambiri zakudya monga momwe ife timakhalira, chilimwe chimatanthauza kuyika manja athu pa zonse zomwe timakonda, munyengo zimatulutsa zokhumba zathu, kuyambira mapichesi amadzimadzi omwe amathira madzi m'chibwano chathu mpaka nyemba zobiriwira zomwe tingadye. thumba. Pansipa, chitsogozo chothandizira ku zipatso zonse zachilimwe ndi zamasamba zomwe zidzakhale mu nyengo kuyambira June mpaka August-ndi chakudya choyenera chopangira aliyense.

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1. Beets

Mbewu zoyamba zimakololedwa mu June, choncho samalani kuti musayang'ane ma beets ang'onoang'ono pamsika wa alimi chilimwe chisanayambe. Sikuti ndizokoma kwambiri, komanso zimakhala zopatsa thanzi. Kuphatikizika kumodzi kumakhala ndi 20 peresenti ya folate yomwe mungafune patsiku, kuphatikiza ndi vitamini C, potaziyamu ndi manganese.

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2. Tsabola

Zoonadi, mutha kutenga tsabola wa belu nthawi iliyonse pachaka ku golosale, koma zidzakhala zabwino kwambiri (komanso zimabwera ndi tag yotsika mtengo) kuyambira July mpaka September. Tsatirani tsabola wofiira, wachikasu kapena walalanje kuti mukhale ndi thanzi labwino kwambiri: Onse atatu ali ndi mavitamini C, vitamini K ndi B.

Zopanga: Greek-yogurt nkhuku saladi choyika zinthu mkati tsabola

3. Mabulosi akuda

Ngati mumakhala kum'mwera kwa U.S., mudzayamba kuwona zipatso zakupsa, zokongola zikuwonekera m'masitolo chapakati pa June, ndipo ngati mukukhala kumpoto, kudzakhala pafupi ndi July. Nthawi yokolola imatenga pafupifupi milungu itatu yokha, choncho thyolerani chidebe mukangochiwona. Anyamata okongolawa ndi gwero lalikulu la antioxidants ndi mavitamini A, C ndi E.

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4. Zipatso za Blueberries

Ngati mumagona pa nyengo ya mabulosi akuda, konzekerani pogula mabulosi owonjezera. Adzayamba kuwonekera pamsika wa alimi mu Meyi ndipo mudzawawona mpaka kumapeto kwa Seputembala. Koposa zonse, ndizopatsa mphamvu zokwanira zopatsa thanzi-ochepa chabe kapena awiri amakupatsani mavitamini A ndi E, manganese, choline, mkuwa, beta carotene. ndi folate.

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5. Cantaloupe

Kuyambira Juni mpaka Ogasiti, cantaloupe wakupsa, wowutsa mudyo aziwoneka m'sitolo. Pezani mlingo wanu watsiku ndi tsiku wa mavitamini A ndi C mwa kudya magawo angapo ndi kadzutsa (kapena, ngakhale bwino, mwa kumwa cocktails yathu ya cantaloupe oundana pa ola lachisangalalo).

Zopanga: Cocktail ya cantaloupe yozizira

6. Chitumbuwa

Sizingakhale chilimwe popanda yamatcheri, zomwe mudzayamba kuziwona pamsika wa alimi kuzungulira June. Yamatcheri okoma, monga Bing ndi Rainier, amakhala nthawi yonse yachilimwe, koma ngati mukufuna kuyika manja anu pamitundu ina ya tart, muyenera kumvera. Ali ndi nyengo yaufupi kwambiri, kotero amapezeka kwa milungu iwiri yokha. Koma ziribe kanthu zomwe mungasankhe, mudzalandira mlingo waukulu wa vitamini C, potaziyamu ndi manganese.

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7. Chimanga

Kodi mumakonda kudya chimanga pachitsononkho? Kapena mwinamwake mwadula kuti muponye mu saladi ndi pasitala? Ngakhale zili choncho, palibe chinthu chofanana ndi chenichenicho. (Pepani, thumba la niblets-mumakhala mufiriji mpaka November.) Chimanga chimamera m'madera onse a 50, kotero mudzachiwona m'misika ya alimi ndi malo odyetserako mafamu ambiri ndikudziwiratu kuti ndi kwanuko. Chimanga chili ndi ulusi wambiri, vitamini C, folate ndi thiamine, choncho samalirani kwa mphindi zochepa.

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8. Nkhaka

Dikirani, tikukumvani mukunena kuti, ndakhala ndikugula nkhaka ku golosale nthawi yonse yachisanu. Izi ndi zoona, koma muziwawona kulikonse kuyambira Meyi mpaka Julayi, ndipo zikhala zokoma kwambiri kuposa zowawa zomwe mungatenge kuchokera kugawo lazokolola nthawi ya Khrisimasi. Nkhaka zimakhala ndi madzi ambiri, choncho zibweretseni monga chotupitsa pamphepete mwa nyanja kapena dziwe kuti mukhale ndi madzi.

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9. Biringanya

Ngakhale mutha kunyamula biringanya ku Trader Joe's nthawi iliyonse, msika wa alimi wakumaloko uyamba kunyamula anthu akuluakulu akumaloko mozungulira Julayi, ndipo amapitilira mpaka Seputembala. Biringanya wokazinga kapena wophikidwa amatha kukhala owawa komanso otsekemera, choncho onjezerani mowolowa manja ndi mchere ndikuusiya kwa ola limodzi musanatsuka ndi kuphika.

Zopanga: Pasitala wosuta wa biringanya ndi mtedza wophwanyidwa, mozzarella ndi basil

10. Nyemba Zobiriwira

Ngati mumadya anyamatawa pa Thanksgiving, mukuphonya kwambiri. Kuyambira Meyi mpaka Okutobala, mudzawona nyemba zobiriwira zitawunjika patebulo lililonse pamsika wa alimi. Tengani manja ochepa ndikupita nawo kunyumba, chifukwa ndi abwino kwambiri mu saladi, amawotcha pang'ono pa chitofu kapena amadya molunjika m'thumba. (Amakhalanso ndi folate, magnesium, potaziyamu ndi thiamin-win, win.)

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11. Ndimu

Pali chifukwa chake mandimu ndi chakumwa chovomerezeka chachilimwe (pepani, rosé). Kuyambira mu June, mutha kutipeza tikuwonjezera mandimu pafupifupi pazakudya zathu zonse, kuyambira pasitala mpaka pitsa ndi kupitirira apo. Ngakhale kuti simungadye, mandimu yaiwisi nthawi ina iliyonse, ikhoza kukupatsani zoposa 100 peresenti ya kudya kwa vitamini C tsiku ndi tsiku. Titenga mandimu ina.

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12. Maliyimu

Zipatso za citrus zachilimwezi zimafika pachimake kuyambira Meyi mpaka Okutobala, kotero mudzakhala ndi zambiri zoti mufinyire mu guac yanu (ndi marg!). Alibe vitamini C wochuluka ngati mandimu, koma akadali odzaza ndi zinthu zabwino, kuphatikizapo folate, phosphorous ndi magnesium.

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13. Mango

Mango a Francis (amtundu wa khungu lobiriwira komanso thupi lozungulira) amamera ku Haiti, ndipo mudzapeza zotsekemera kwambiri kuyambira Meyi mpaka Julayi. Gwero lalikulu la mkuwa, folate ndi vitamini C, mango amatha kuwonjezeredwa pafupifupi chirichonse, kuphatikizapo yogurt komanso nkhuku yogwedeza.

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14. Bwino

Chifukwa therere limakonda kutentha, limaganiziridwa ku US ngati veggie yakumwera kwenikweni. Komabe, therere limaganiziridwa kuti linachokera ku South Asia, West Africa kapena Egypt, ndipo amagwiritsidwanso ntchito muzakudya zaku India. Ndi gwero labwino la mavitamini A, C, K ndi B6, komanso lili ndi calcium ndi fiber.

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15. Mapichesi

Ah , chakudya chomwe timakonda kwambiri m’chilimwe. Mapichesi adzawoneka bwino pamsika wa alimi pakati pa Julayi, ndipo amakhalabe mpaka kumayambiriro kwa Seputembala. Njira yabwino yodyera mapichesi? Tengani imodzi ndikuluma m'menemo. Koma ngati simunawaphike ndi mbali ya tchizi, mukuphonya. (BTW, mapichesi ali ndi vitamini C ndi A wambiri.)

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16. Maula

Mutha kupeza ma plums nthawi yonse yachilimwe, ndipo mitundu yomwe mungapeze ndiyosatha. Mudzawawona ndi khungu lofiira, labuluu kapena lofiirira kapena ndi mnofu wofiirira, wachikasu, lalanje, woyera kapena wofiira. Ndi zipatso zamanja zabwino kwambiri (kotero nyamulani ochepa kuti mupite nawo kugombe), koma timawakondanso atadulidwa mu saladi ndikuponyedwa pamwamba pa ayisikilimu. Ma plums ndi chakudya chotsika kwambiri cha glycemic, kotero sangakupatseni shuga wambiri womwe mungapeze kuchokera ku zipatso zina zachilimwe.

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17. Raspberries

Zokongola za ruby-red izi zimapezeka nthawi yonse yachilimwe, pamsika wa alimi komanso m'sitolo. Mukawagula pamtengo wotsika kwambiri, amatha kukhala okwera mtengo, chifukwa chake muwagule pamtengo wabwino momwe mungathere. Idyani pang'ono ndipo mudzapindula ndi kuchuluka kwa vitamini C, fiber, manganese ndi vitamini K.

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18. Strawberries

Strawberries adzatulukira m'madera otentha ku US nthawi ya masika, koma adzakhala paliponse pakati pa mwezi wa June. Monga zipatso zina, sitiroberi ndi olemera mu antioxidants ndi vitamini C, ndipo ali ndi folate ndi potaziyamu.

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19. Chilimwe Squash

FYI, pali mitundu yambiri yamitundu yosiyanasiyana ya sikwashi yachilimwe: zukini wobiriwira ndi wachikasu, cousa squash, crookneck squash ndi patty pan sikwashi. Mudzawazindikira ndi khungu lawo lachifundo (mosiyana ndi, kunena, butternut). Amakhala ndi mavitamini A, B6 ndi C, komanso folate, fiber, phosphorous, riboflavin ndi potaziyamu.

Zopanga: Skillet pasitala ndi sikwashi yachilimwe, ricotta ndi basil

20. Tomato

Kodi iwo ndi veggie? Kapena ndi chipatso? Mwachidziwitso, iwo ndi chipatso, chifukwa amamera pa mpesa-koma chirichonse chimene mwasankha kuwatcha iwo, onetsetsani kuti mutenge mitundu yambiri ya tomato monga momwe mungathere pamsika wa alimi. (Ndife tsankho ku zolowa ... the lumpier ndi zokongola kwambiri, bwino.) Onjezani phwetekere ku saladi yanu ndipo mudzawonjezera vitamini C, potaziyamu, vitamini K ndi folate ku zakudya zanu.

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21. Chivwende

Ngati chirimwe chikanakhala ndi mascot ovomerezeka, chikanakhala chivwende chachikulu, chovina. Kutengera komwe mukukhala, nyengo ya mavwende imatha kuyambira Meyi mpaka Seputembala. Mofanana ndi nkhaka, mavwende nthawi zambiri amakhala madzi, choncho amakhala abwino kwa masiku pamene muli padzuwa lotentha. Amakhalanso gwero lalikulu la lycopene, antioxidants ndi potaziyamu, komanso mavitamini A, B6 ndi C.

Zopanga: Zakudya za mavwende zokazinga

22. Zukini

Ngakhale mwaukadaulo sikwashi yachilimwe, tidayenera kupereka zukini zolowera zake chifukwa ndizokoma kwambiri. Zukini ali ndi kukoma kosalowerera ndale ndipo ndi otsika mu carbs, kotero akhoza kulowetsamo pasitala mosavuta kapena kugawanika kukhala mkate kuti sangweji yanu ikhale yopatsa thanzi. Ndipo kodi tidatchula kuti ili ndi calcium, chitsulo, phosphorous ndi potaziyamu? Kukomoka .

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