Kutha kumatanthawuza maapulo, mapeyala, sikwashi, maungu, bowa, mapulasitiki, ndi mizu ya veggies ndi zomwe timatcha "mitundu ya dziko lapansi" -munthu, malalanje, mapewa ndi browns-ali ochuluka mu ufumu wa zomera nthawi ino ya chaka. Zipatso ndi ndiwo zamasamba zimabweretsa zokometsera zokoma ku nyengo yathu ya nyengo yoziziritsa, zimapatsa thanzi labwino ndi zofunikira zaumoyo komanso zida zamphamvu za chitetezo cha mthupi panthawi yomwe tikhoza kukhala ovuta kwambiri kudwala. Zotsatirazi ndi maphikidwe pa nthawi yodabwitsa ya chaka. Kuphika kokondwa!
01 a 08
Zonse Zakudya Zakudya Zotuta Zomaliza
Muzu Msuzi wa masamba ndi Kugwa masamba. Ryan Berry Kwa Getty Images Kugwa kumatifikitsa mukutsika kwa kayendedwe ka mphamvu pamene dziko lapansi limapereka kotsiriza pa zokolola zake. Mizu yozizira, nyengo ya chisanu, kuphulika kwa Brussels, kolifulawa, kabichi, anyezi, beets, maekisi ndi masamba ena olimba ndi omwe akutsalira ku malo omwe amawona kutentha ndi chisanu. Nawa maphikidwe ena omwe amagwiritsidwa ntchito pogwiritsa ntchito kuvuna. Zakudya izi ndizomwe zimamva, kutentha komanso kutentha kwambiri m'chilengedwe kusiyana ndi zakudya za chilimwe.
02 a 08
Kuphika ndi maapulo: Zomwe Zakudya Zakudya Zophikira Phunziro Lililonse
Jen Hoy Kugwa kumapereka kuchuluka kwa maapulo ochuluka kwa kuphika, kuphika, saladi, maapuloauce ndi kudya kokha kumanja. Ali ndi mikhalidwe yambiri: tart, lokoma, yowutsa mudyo, yamoto, yovuta komanso yovuta kwambiri. Fuji, Braeburn, Lady Lady, Gala, Cortland, Pippin, McIntosh, Macouns, Jonathan, Ginger Gold, Red Paula, Empire, Winesap ndi Jonamac ndi mitundu yambiri ya maapulo omwe amapezeka kugwa. Kuchokera kuwona mwamphamvu ndi machiritso, zipatso zabwino izi ndi zosangalatsa kwambiri. Zimakula pamtunda, zimakulitsa kukula ndi chitukuko kudzera mu zimayambira, zingwe za umbilical zomwe zimayanjanitsa ndi mtengo wa mayi. Zimapangidwa kuzungulira gulu la mbeu, ndipo zimakhala ndi mnofu wambiri. Mwachidziwitso izi zikutanthauza kuti zimakhudza ziwalo zakumtunda, ndipo zimabalalitsa ndi kuzizira. Zimakhala zoziziritsa komanso kuzizira m'mapapu, koma zimapindulitsa chimbudzi, kuchotsa komanso chiwindi chokwanira kwambiri. Olemera mu pectin omwe amagwirizana ndi mankhwala ena omwe ali ndi chipatso, maapulo amachotsa cholesterol ndi zitsulo zolemera kuchokera ku magazi. Maapulo ophika nthawi zambiri amawopeka kwambiri kusiyana ndi zobiriwira, choncho timakhala ndi mapepala ambiri omwe timaphika. Taphatikizapo zosankha zambiri zamtundu, zosasuka komanso zosakwanira, choncho pali chinachake kwa aliyense.
03 a 08
Kolifulawa Revisited: Whole Chakudya Chakumwa Ndi Maphikidwe Ophika Kumbali Karen Luchesi Kolifulawa waperekedwa mofulumira kwambiri m'mabwalo ambiri (ndi ana, akuluakulu, ndi anthu omwe ali osakaniza masamba). Ndimawona ngati mbiri yosayenera Iti akhoza kunena bwino kuti ndiwo masamba omwe amafunika kusamalira ndi kuganizira, chifukwa ndi okoma ngati okonzeka bwino. Kolifulawa imakhala ndi mavitamini C ndi K, folate (zabwino kwambiri chifukwa cha mimba!) Ndi zakudya zamagetsi, ndipo akuphunziridwa kuti azidziwika. Monga momwe ziliri ndi zakudya zambiri zoyera, kolifulawa amapanga tchire lalikulu lopanda pepala ndi zovunditsa zowonjezera. Zitsamba ndi zowonjezera zokometsetsa ndizowonjezera zokometsera za kolifulawa ndipo zingasinthe masamba okoma mtima ndi odzichepetsa kukhala chinthu chapadera kwambiri. Maphikidwe awa ayenera kukuthandizani kuti mupite kudziko lonse la zokoma zomwe zimapangitsa kolifulawa kukhala ndi zodabwitsa.
Nkhumba zakhala ndi zida zowonjezera chitetezo chokwanira, kuyeretsa ndikudyetsa magazi, ndi kuthandiza kuchotsa poizoni kuchokera mthupi. Bowa wa mitundu yonse-ngakhale bokosi loyera lopanda bowa-limawoneka ngati malo amphamvu otsutsa-kutupa a zakudya zopatsa thanzi. Ali ndi selenium, B vitamini, potaziyamu ndi phosphorous, ndipo ali ndi glyconutrients zomwe zingakhale ndi phindu lalikulu la chitetezo cha mthupi. Bowa osiyanasiyana akuphunziridwa chifukwa cha mankhwala awo opatsirana pogonana, antibacterial, anti-cancer. Pambuyo pa zonsezi ndikuti bowa ndizozizwitsa zowonjezera, zodzaza ndi umunthu ndi zokoma mwawokha. Mndandanda wa maphikidwe amatsenga pazochitika za zodabwitsa za mitengo yamitengo.
05 a 08
Zakudya Zonse Kuphika ndi Kuphika ndi Squash
Patty Pan Squash. Jen Hoy Sikwashi imabwera mu mitundu yambiri, maonekedwe ndi mitundu. M'chilimwe ndi kumayambiriro kwakumayambiriro tikuwona mitundu yobiriwira yonyezimira ndi yobiriwira: zukini, sikwashi, chikasu ndi poto. Chilimwe chimayamba kugwa, mitundu yobiriwira yonyezimira ndi yobiriwira imatuluka kuti izititengera m'nyengo yozizira: maungu a mitundu yonse, butternut, delicata, acorn, carnival, hubbard, hokkaido ndi zina zambiri zowakomera chisangalalo chathu. Aliyense ali ndi umunthu wake, ndipo pamene ambiri a iwo amasinthasintha mu recipe, kukoma ndi kusintha kudzasintha malinga ndi sikwashi yomwe mumasankha. Zokonzekerazi za maphikidwe zakonzedwa kuti zikupatseni malingaliro a zowonongeka za mitundu yonse zomwe zingagwiritsidwe ntchito mukhitchini yanu.
06 ya 08
Zakudya Zonse Zakudya Zopweteka Kuchokera Msuzi mpaka Deta
Jen Hoy Maphikidwe otsatirawa ndi nyimbo ya chikondi ku dzungu komanso njira zake zambiri. Dzungu yodzala ndi zakudya: alpha ndi beta-carotene ndi potaziyamu, magnesium, mavitamini C ndi E. Ilinso ndi mchere wochuluka ndipo ndikuwona kuti ndi chakudya chambiri choyamba. Zonse zamdima zamtundu kapena zalanje ndi dzungu zimalimbikitsa kwambiri nthata, ziphuphu ndi mimba, zothandiza kuchepetsa shuga wa magazi Yesani kuphika maphikidwewa ndi mazira ang'onoang'ono azungu wa shuga, molimba mtima atsekedwa ndi maungu a Cinderella, West Indian dzungu, mabala a Hokkaido, a Red Kuri, Kabocha, kapena wina aliyense wa lalanje, sikwashi wandiweyani. Izi zingagwiritsidwe ntchito mosasinthasintha, ndi kusiyana pang'ono pakati pa kukoma, kuwerengeka ndi kapangidwe. Msuzi wa squad ndi wochepa kwambiri ndipo umakhala wosangalatsa kwambiri kuposa ena ena, koma ndi bwino kwambiri kwa maphikidwe ambiri awa.
07 a 08
Kuwotcha Msuzi Kugwa ndi Zima
Jen Hoy Pamene masikuwa amakhala ofupika komanso ozizira, palibe chomwe chimakhutiritsa ngati mbale yaikulu ya msuzi wonyezimira kutentha ndi kumalimbikitsa mimba ndi mizimu yathu. Msuzi ukhoza kukhala chakudya chimodzi cha poto, kapena kukhala ngati chimbudzi chachikulu cha mgonero wamba. Ndi chakudya cha chitonthozo chabwino kwambiri, ndipo m'nyumba yathu msuzi ndi mfumu pamene nyengo imatha. Tidya nthawi iliyonse ya tsiku, kuphatikizapo kadzutsa. M'munsimu mudzapeza msuzi ambiri omwe amapangidwa ndi masamba, monga squash, mizu ya masamba ndi bowa; komanso soups wonyezimira, nyemba, ndi zina zambiri.
08 a 08
Pangani Pamaso Msuzi ndi Stews Jen Hoy Miyoyo yambiri imakhala ndi nthawi yabwino yosamalira, ndipo chakudya cham'tsogolo chimatha kuyeza miyeso yowonjezera zakudya zabwino pamene nthawi yayitali. Msuzi ndi zitsulo zomwe zimatsatirazi zimapindula ndi kukhala tsiku limodzi mu friji yanu kuti zowonongeka zikhoze. Zikhoza kukhala zowonongeka, kotero mukhoza kupanga mphika wa supu kapena mphodza ndikuzifotera muzakudya zina zamadzulo kapena kudya paulendo. Ndibwino kuti, yophika moyanjana ndi mnzanu ndikusintha ntchito. Gawani fakitale ya zakudya, kuphika ndi kudya chakudya chabwino ndikugawaniza zotsalazo. Iyi ndi njira yabwino kwa akatswiri achinyamata ochita masewera kuti asunge nthawi ndi ndalama pamene akulimbikitsa miyoyo yawo komanso maimba awo. NTHAWI zonse onetsetsani kuti msuzi ozizira musanafewere firiji. MUSAKEZE msuzi wotentha mu furiji ndi chivindikiro pamtunda; Kuchita zimenezi kumapangitsa msuzi kusweka chifukwa kutentha kulibe ponseponse. Ngati mulibe nthawi yowonjezera msuzi mpaka kutentha, perekani mphika njira yambiri yosiya mpweya wabwino kuti mpweya uthawe.