Zokolola za nyengo zimangokonda bwino nthawi yokolola
Zomera zimakonda kwambiri mukamazigula mu nyengo. Ngakhale nthawi yokolola m'nyengo yozizira ingawoneke ngati nthawi yabwino ya zipatso ndi ndiwo zamasamba, zinthu zambiri zokoma zimakula nyengo yozizira komanso nyengo zam'mlengalenga. Fufuzani zipatso ndi ndiwo zamasamba mu nyengo mu November kuti muwonjeze mtundu wambiri ndi kukoma kwa menyu yanu yogwa.
Zipatso M'nyengo mu November
- Maapulo: Maapulo okongola ndi a banja la a rose. Mitundu yoposa 2,500 imakula ku United States, ndipo zokoma zawo zimachokera ku tart to sweet. Maapulo amawonjezera kapangidwe kake ndi zowonongeka kwa zinthu zambiri zophika, komanso amamwa zokoma. Gwiritsani ntchito mankhwala osakaniza ndi osangalatsa monga chotsatira nkhumba. Kapena kuwaza maapulo atsopano ndi kuwonjezera pa oatmeal kapena yogurt kuti muyambe tsiku lanu ndi mlingo wambiri wa vitamini, vitamini B-6, ndi vitamini C.
- Cranberries: Zipatso zazing'ono izi, zimakhala zokoma komanso zokoma mukamazizira ndi shuga ndi madzi. Mutha kugulira iwo nyengo yonse yachisanu, koma phukusi la cranberries yatsopano imasonyeza m'masitolo ogulitsa masabata asanayamikire. Cranberries yaiwisi yatsopano imapereka mphika wamphamvu wa antioxidants kwa mabulosi amphongo ngati amenewa. Mwamwayi, kuphika kumadetsa mphamvu zina zamagulu. Dulani zitsamba zakuda ndikuziwonjezera pa smoothies, salsas, saladi, ndi oatmeal.
- Chiwifruit: Chokolola cha California cha kusintha kwa Chinese ichi (chinapanga mphepo yotchuka padziko lonse kudzera ku New Zealand) mphepo mu November, koma mukhoza kupeza zipatso zokoma m'masitolo m'nyengo yozizira. Khungu lodyetsedwa limakhala losavuta kusangalala ndi mphamvuyi ya vitamini C.
- Kumquats: Chodyera chodyera cha zipatso za citruschi chokoma kwambiri chimakondweretsa zokoma kuposa matope ndi yowutsa mudyo mkati, koma kuphatikiza kumabweretsa kukoma kokometsetsa. Monga zipatso zambiri za citrus, kumquats zimapereka mlingo wochuluka wa vitamini C, ndi kupindula ndi mchere wochuluka kuchokera ku peel.
- Malalanje: Zopanda ntchito m'masitolo ogulitsa zakudya chaka chonse, malalanje amakoma kwambiri nthawi yokolola kuyambira November mpaka March.
- Mapeyala: Okonda zipatso za miyala amatha kusinthana ndi mapeyala kamodzi nyengo ya chilimwe ndi nyengo ya nectarine ikuwomba. Pamene maapulo amasangalala bwino, abwenzi awo a peyala amawoneka ngati thupi lawo limakhala lofewa komanso lamadzi wambiri. Mapeyala olemera kwambiri a potaziyamu amapindula akamachotsa mtengowo. Yesani izi mophweka Msuzi wa Pear Cobbler Chinsinsi .
- Persimmons : Kubwezeretsa phwetekere komanso vitamini A wochulukirapo kwambiri, persimmon amatha kulowa mu-custard-like, uchi wofewa umene umakonda zokoma zomwe zimangotuluka khungu. Sankhani Hachiya mafinya akangomaliza kufika pofika pamatope kuti apewe kununkhira kosasangalatsa. Mukhoza kusangalala ndi kukoma kokoma kwa Fuyu persimmons pamene iwo akusungabe crispness; kuwadula iwo osasamala ku saladi, salsas, ndi oatmeal.
- Mapomegranates: Makangaza a antioxidant ali ndi pakati pa 200 ndi 1,400 mabala ofiira ofiirira. Phunzirani momwe mungatsegule makangaza ndi kuchotsa mitsinjeyi popanda kukangana kuti mutsegule zipatso zachisanu.
- Kuchotsa: Ndi zosayenera kuyang'ana kwinakwake pakati pa apulo ndi peyala, quinces amasula fungo lokoma pamene iwo zipse. Muyenera kuwaphika kuti mupeze chikoka cha chipatso ichi chodabwitsa. Awapatse vinyo kapena madzi kuti azisandutsa chakudya chokoma bwino chokhala ndi zakudya zabwino zochokera ku mavitamini osiyanasiyana, mchere, ndi zinyama zofunika.
Zamasamba M'mwezi Mu November
- Artichokes: Mphukira yosasinthika ya mchenga sungamve ngati chipinda chosangalatsa cha khitchini, koma artichokes imapereka njira yokondweretsa ndi yosangalatsa kuti muteteze mlingo wanu wotetezera wa vitamini C. Tsatirani mfundo zingapo kuti muchepetse ndi kudula atitchoku monga pro.
- Beets: Kusungidwa bwino, kugwa kwa beets kumapeto kwa nyengo yozizira. Chowotchera, grill, kapena kuwatentha kuti azikhala ndi mlingo wa calcium, chitsulo, ndi zamtundu.
- Bok choy: Yofanana kwambiri ndi kabichi, mwana wa bok choy akhoza kupukutidwa ndikuwunikira komanso kuwonjezera saladi kapena mopepuka kusungunuka msuzi. Cook yochuluka bok boky monga momwe mungaperekere masamba ena. Chikho chimodzi cha bok choy chimapereka 100 peresenti ya mlingo wanu wa tsiku ndi tsiku wa vitamini A.
- Kuphulika kwa Brussels: Tengani phesi lazitsamba za Brussels kupyolera mu mzere wodutsa ku golosale, ndipo ndithudi mutembenuza mitu ingapo. Zimatengera ntchito pang'ono kuti ikhale yosiyana ndi timagalimoto tating'ono, koma masitolo ambiri amawagulitsa kapena atakonza kale. Yesani kukazinga ku Brussels ndi chorizo chifukwa cha zokometsera zokhala ndi mavitamini, mchere, ndi omega 3 fatty acids.
- Zokongola: Maluwa okongola kwambiri, a chard (otchedwanso Swiss chard) amadziwika ngati malo amphamvu. Nzosadabwitsa, chifukwa chard imapereka vitamini K, A, C; magnesium yofunika; ndi zamtengo wapatali za potaziyamu, chitsulo, ndi fiber.
- Daikon: Radish yaikulu, yokoma kwambiri yomwe imakhala ngati karoti woyera, nyenyezi za daikon zakumwa za ku Asia. Muzisangalala ndi zokometsera, zophika, zofukiza, kapena zovekedwa bwino komanso zosaphika, ndipo phindu lina la vitamini B6, limodzi ndi zakudya zina zofunika kwambiri.
- Fennel: Pokhala ndi phula losavuta la licorice, fennel yowonongeka imapatsa chidwi kwambiri ku maphikidwe a Mediterranean, saladi, ndi mitsempha. Mababu, mapesi, ndi mapiko a nthenga amapatsa vitamini C bwino.
- Rutabagas: Osakanizidwa opangidwa kuchokera ku kabichi ndi mpiru, rutabagas amapereka njira yowonjezera ku mbatata yosakanizidwa. Mukhozanso kuwaphika mu casserole, kuwapaka iwo mu supu, ndi kuwasandutsa kukhala osangalatsa kutenga ma fries a French. Ndizochokera ku vitamini C, manganese, ndi potaziyamu.
- Sikwashi, nyengo yozizira: Malo ambiri ogulitsa m'mitolo amakhala 10 kapena kuposa mitundu ya sikwashi yozizira pamene nyengo yokolola ikubwera. Ngakhale kuti chipatso chimakhala chipatso, dzinja limakhala ngati masamba pa chakudya chamadzulo. Mitundu yonse ili ndi mlingo wathanzi wa vitamini A, kuphatikizapo zakudya zina zopindulitsa.
- Zimagwedeza: Mipira iyi, yomwe imatchedwanso Yerusalemu artichokes, imawoneka ofanana ndi mizu ya ginger koma idyani mtedza ndi okoma mukamawotcha, wiritsani, mwachangu, nthunzi, puree, kapena grill. Mmodzi wa banja la mpendadzuwa, amapereka zogwiritsira ntchito komanso zokopa za mbatata ndi katundu wochepa.
- Zipangizo zowonjezera: Zomera zowonjezerazi zimaphatikizapo zest ya radish ndi kuluma kwa arugula, achibale awo apamtima pa banja la mpiru. Kukoma kofatsa kumagwira ntchito bwino mu stews ndi soups, kapena mungathe kuyala masambawa ndikuwawonjezera ku saladi. Maluwawa ali ndi mchere wofunikira kwambiri kuposa mababu; Apatseni mafuta odzola, anyezi odulidwa, mchere, tsabola, ndi tsabola wofiira.