Micah Stanley
Mu June, zakudya zomwe timakonda zimawala mobiriwira modabwitsa ngati mitengo. Zamasamba zambiri zatsopano zimapatsa mitundu yosiyanasiyana pa mbale. Nawa maphikidwe athu achilimwe okoma kwambiri.
Zukini - Chowotcha chathanzi chakumbuyo
Zukini ndi wa banja lalikulu la maungu a m'munda. Zukini amachokera ku Central ndi North America. Tsopano amalimidwanso ku Ulaya konse, kuphatikizapo Germany. Zukini ali ndi madzi okwanira 93% choncho ndi otsika kwambiri m'ma calories. Mwachitsanzo, mutha kugwiritsa ntchito spiralizer kuti mupange Zakudyazi za zukini zokhala ndi carb yochepa. Zukini ndizoyenera kwambiri pazakudya zaku Mediterranean. Zamasamba zam'nyengo izi zimatha kuwotcha, kuwiritsa, zokazinga, kapena kudyedwa zosaphika mu saladi. A pang'ono nsonga: ang'onoang'ono courgettes, ndi onunkhira kukoma kwawo.
Broccoli - Zosiyanasiyana komanso zathanzi
Broccoli imagwirizana kwambiri ndi kolifulawa. Komabe, ili ndi vitamini C wowirikiza kawiri kuposa mbale wake wotumbululuka. Broccoli amachokera ku Asia Minor ndipo poyamba ankadziwika ku Ulaya kokha ku Italy. "Katsitsumzukwa waku Italy" adabwera ku England ndi USA kudzera mwa "Catherine de Medici", Mfumukazi ya Urbino. Ku Germany, broccoli imakula pakati pa June ndi Oktoba chifukwa sichiri umboni wachisanu. Broccoli nthawi zambiri imakhala pa mbale, makamaka kwa anthu omwe ali ndi vuto la lactose, chifukwa imakhala ndi calcium yambiri. Moyenera, musaphike broccoli mpaka ikhale yofewa, koma ingotentha pang'onopang'ono. Mwa njira iyi, zosakaniza zake zambiri zimasungidwa.
Endive - Saladi yotentha yachilimwe
Endive ndi masamba achikasu kapena obiriwira, owawa pang'ono. Kusiyanitsa kumapangidwa pakati pa endive yosalala ndi curly endive. Mosiyana ndi saladi zina, endive ili ndi vitamini ndi mchere wambiri. Mwa njira, saladi za endive ndizosangalatsa kwambiri, chifukwa zinthu zawo zowawa zimalimbikitsa chilakolako. Ngati simukukonda kukoma kowawa, mukhoza kuika masambawo m'madzi ofunda kwa nthawi yochepa. Umu ndi momwe mumatulutsira zinthu zowawa m'madzi. Shuga pang'ono muzovala zimathandizanso kuchotsa kukoma kowawa.
Fennel - Zoposa tiyi wa zitsamba
Ambiri amadziwa fennel makamaka kuchokera ku thumba la tiyi. Zipatso ndi mizu yake yonga mbewu imagwiritsidwa ntchito ngati mankhwala, makamaka pachifuwa komanso kufupika. Mnofu wa tuber umadyedwa ngati ndiwo zamasamba. Onse awiri ali ndi fungo lodziwika bwino la fennel ndi kukoma kwake. Nthunzi ya fennel imayenda bwino kwambiri ndi mbale za nsomba. Ikadyedwa yaiwisi, imayenda bwino ndi tomato kapena tsabola. Fennel ndi yabwino kwambiri mu supu ndi mphodza.
