Mavara akapenya, maumbirwo asina kujairika uye masisitiri ekubhadhara anobvumidza kushandiswa kweyekukohwa miriwo miriwo sepakati zvinhu zvekushongedza vharanda. Asi zvakadaro chinhu chakanakisa chaunogona kuita navo ndechekuwedzera pakudya. Funga nezve iyo yakakangwa nutmeg pumpkin, matsvuku mabheti ane gariki uye saladhi kunze kwekabichi - idzi ndiro dzinonaka uye zvinoenderana neyakagwinya. Nutritionists Rumbidzai iyo inotevera autumn miriwo yakakosha kune yavo yekukoshesa kukosha, iyo inosanganisira yekubika uye kuravira kutsva:
Bika
Kunyangwe ivo dzimwe nguva vanonzi nguva madyo nguva yechando, nekuti ivo vakachengetwa zvakanaka mumamiriro ekunze anotonhora, iyo zucchini inounganidzwa chaizvo mukuvhuvhuta. Nhengo dzePumpkin machira emapuranga uye beta-carmetin, iyo inobatsira muviri wako kuburitsa vitamin A uye inosimudzira hutano hweganda rako, ziso uye immune system. Low-calorie zucchini uye ine yakaderera glycemic index. Maererano neDhipatimendi reUS rekurima, chikamu chenguva yechando zucchini chine chete macalorie 39. Zvigadzirwa zvine yakaderera glycemic indekisi inosanganisira "yakanaka carbohydrate", iyo isingawedzere kuwedzerwa shuga yeropa. Iyo yakakwira fiber zvirimo muZucchka inoitawo sarudzo yakanaka yekudya. Cheka zucchini pamari kana makerubhi, usase ne butter, mwaka une greens uye bika kuitira kuti chikafu chinonhuwira, chive chikafu chinonhuwira, kana chekudya. Mushure mekubika kubva kuZucchini, iwe unogona kugadzira mbatatisi dzakashamiswa uye uvhure mune soup, chingwa kana makapu kana makapu esimba rinokosha.
Zucchini inogona kushandiswa panzvimbo pembatatisi - ine mashoma macalorie
Mufananidzo: Pasina Kurege.com.
Tendeuka
Midzi inzvimbo yakanaka yehutachiona hwehutano uye zvicherwa, kusanganisira potassium uye zinc. Midzi inonyatsokwa nyore nyore, ichigadzira ndiro idzi dzinotapira pasina kuwedzera shuga. Iwe unogona fry iyo turnipe, gadzira iyo pure kubva pairi kana kuuya nechimwe chinhu. Iwe unogona kunyange kudya mbichana yake mualadhi nekuwedzera kwekuwedzera kuravira uye crunch.
Mbambaira
Pakati peidzi midzi midzi, mbatatisi inotapira inoratidzika seyekuvaka muviri. Izvo zvakare zvine beta carotenye - antioxidant kuti muviri unoshanduka kuita vitamini A kuti uchengetedze hutano hwemaziso uye ganda. Zvinotapira mbatatisi yakanaka sosi yeVitamin C uye vitamini B6, iyo inogona kubatsira kune hutano uhu. Iye akapfuma mu potasium, anokosha mineral kune mutsipa wako nemhasuru, pamwe nebasa remoyo wako. Iwe unogona kuputa, bika mbatatisi inotapira kana kuibhadharisa uye uwedzere kumicheka kubva kune soup kuna humus.
Batat inogona kugadziriswa nenzira dzakasiyana
Mufananidzo: Pasina Kurege.com.
Cauliflower
Tsika Brassica inosanganisira miriwo ine mashizha awas, senge kabichi, brussels kabichi, broccols uye cauliflower. Zvirimwa zveBrassica zvine hutano hwakawanda hutano, kusanganisira antioxidant uye anti-cancer zvinhu. Kabichi inonyanya kufarirwa pakati pevanhu vasingateerere gluten kana kusarudza kuzvidzivirira. Cauliflower Pizza Crust, Rice neCauliflower uye Cauliflower Puree yaishandiswa kufambisa maChidimbu kubva pamhanzi yakakwenenzverwa mbatata Popcorn kubva kuCauliflower uye tabule zvakare inosika dzimwe nzira dzekugadzira kune yapfuura mapuranga. Uye zvakare, iwe unogona kunyange kuwedzera cauliflower mune yako smoothie.