Imibala eqaqambileyo, iimilo ezingaqhelekanga kunye nee-peels ezihlala ixesha elihlala zivumela ukusetyenziswa kwemifuno yokuvuna ye-Autumn njengezinto eziphambili zokuhombisa iveranda. Kodwa okwangoku oyena mntu unokuzenza nabo kuya kongeza ekutyeni. Cinga ngethanga le-nutmeg edikiweyo, i-beet ebomvu ngegalikhi kunye nesaladi ngaphandle kweklabishi - ezi zitya zinencasa kwaye zihambelana nesondlo esifanelekileyo. Abahambi ngesondlo badumise le mifuno ye-autumn yesondlo kwixabiso labo lesondlo, ukutshintsha kweendlela zokupheka kunye nokungcamla okutsha:
Ukupheka
Nangona ngamanye amaxesha bebizwa ngokuba ziithanga lasebusika, kuba zigcinwe kakuhle kwimozulu ebandayo, i-zucchini ihlanganisene ekwindla. Amalungu e-gumpkin yelaphu yelaphu kunye ne-beta-carmetin, enceda umzimba wakho uvelise i-vitamin a kwaye ikhuthaze impilo yolusu lwakho, iliso kunye neliso lakho lomzimba. I-calorie ye-calorie zucchini kwaye inesalathiso esisezantsi se-glycemic. Ngokutsho kweSebe lezoLimo lase-US, inxalenye ye-zucchini yasebusika iqulethe kuphela iikhalori ezingama-39 kuphela. Iimveliso ezinesalathiso esisezantsi se-glycemic zibandakanya "i-carbohydrate elungileyo", engakhulisiyo amanqanaba eswekile yegazi. Umxholo ophezulu wefibre eZucchka naye wenza ukhetho oluhle lokutya. Sika i-zucchini kwii-halves okanye iikubhite, ifafaze ngebhotolo, ixesha elinemifula kunye nebhaka ukuze ivumba elimnandi, isitya secala, okanye isitya secala. Emva kokupheka e-Zucchini, unokwenza iitapile kwaye uziguqule kwisuphu, isonka okanye iikomityi zolonwabo olukhethekileyo.
I-Zucchini inokusetyenziswa endaweni yeetapile-ineekhalori ezimbalwa
Ifoto: HARTAHH.USPUS.com.
Thambisa
Iingcambu zingumthombo olungileyo weentsinga zesondlo kunye neeminerals, kubandakanya i-potassium kunye ne-zinc. Iingcambu zityhutywe ngokulula, ukwenza ezi zitya zimnandi ngaphandle kokongeza iswekile. Ungayifumana i-pirip, yenza i-puree kuyo okanye ize nenye into. Ungaze nokuyityela i-vaw yakhe kwisaladi ngokongeza incasa eyongezelelweyo kunye ne-crunch.
Izambane eliswiti
Phakathi kwemifuno yeengcambu, iitapile zibonakala njengengcambu yesondlo. Ikwaqulathe i-beta carotene - i-antioxidant yokuba umzimba ujika abe yiVitamin A ukuba igcine impilo yamehlo nolusu. Iitapile zintle ngumthombo olungileyo weVitamin C kunye neVitamin B6, enokuba luncedo kwimpilo yengqondo. Usisityebi kwi-potassium, izimbili ezibalulekileyo kwimizinge nakwizihlunu zakho, kunye nomsebenzi wentliziyo yakho. Ungatshaya, shake iitapile ezimnandi okanye uyitshise kwaye yongeze kwiSoobhothi ukuya kwi-humus.
IBabet inokulungiswa ngeendlela ezahlukeneyo
Ifoto: HARTAHH.USPUS.com.
Icauliflower
Inkcubeko iBrassica ibandakanya imifuno enamagqabi aseWax, njengeklabishi, iklabhu yebrabiage, broccoli kunye ne-caulifloward. Izityalo zeBrasca izityalo zinezibonelelo ezininzi zezempilo, kubandakanya nepropathi ye-antioxidant kunye ne-anti-dorate. Iklabishi ithandwa kakhulu phakathi kwabantu abanganyamezeli i-gluten okanye abakhetha ukuyiphepha. I-Cauliflower Pizza i-pizza i-pular, irayisi ene-cauliflower kunye ne-cauliflower isetyenziselwa ukuqhuba kwiitapile ezivela kwiitapile ze-potato ezinamaza amachiza. I-popcorn evela kwi-cauliflower kunye neTabule ikwanazo nezinye iindlela zokupheka zangaphambili. Ukongeza, unokudibanisa i-caulifloward kwi-smobie yakho.