Edya Nyaya: Muchero Mutsva Nemichero Inosarudza MunaNovember

Ita kazhinji inonakidza zviri nani kana iwe uchizvitenga mumwaka. Kunyange zvazvo kukohwa kwezhizha kunogona kuratidzika sekanakisisa nguva yemichero nemiriwo itsva, zvinhu zvakawanda zvinonaka zvinokura mumamiriro okunze anonaya uye munzvimbo dzinotonhora. Tsvaga michero nemiriwo mumwaka munaNovember kuti uwedzere ruvara rwemavara uye kunakirwa pamenyu yako yekuwa.

Zvibereko muSvondo munaNovember

• Maapuro: Maapuro akanaka anowanikwa kumhuri yeve rose. Kumusoro kwemarudzi 2,500 inokura muUnited States, uye mafungiro avo anotangira kubva kune tart kusvika tangy kusvika kunotapira. Maapulo anowedzera mavara uye kusviba kune zvinhu zvisingabviri kubikwa, uye anonakidza zvinonaka kubva kunze. Vashandise kuti muve nekutapira kwakanaka uye kunakidza sekuenderera kune inguruve. Kana kuvhara maapuro matsva uye kuwedzera kune oatmeal kana yogurt kuti utange zuva rako neruzhinji rune fiber, vitamin B-6, uye vitamini C.

• Cranberries: Majiki aya akaoma, matart anova akanaka uye anotapira paunenge uchivamora neshuga nemvura. Unogona kuzvitenga gore rakapoteredzwa, asi mapurati emvura yakachena inotaridzika munzvimbo dzezvokudya mumavhiki asati aita Thanksgiving. Zvitsva cranberries yakasvibirira inopa simba rakasimba remishonga inopisa mishonga yekiyo duku. Zvinosuruvarisa, kuvabikira kunokanganisa zvimwe zvevane simba ravo rekudya. Chop raw cranberries uzviise kune smoothies, salsas, salads, uye oatmeal.
• Kiwifruit: kukohwa kweCalifornia kwekushandurwa kweChinese (yakagadzirwa munyika yose kuburikidza neNew Zealand) mhepo pasi munaNovember, asi iwe unogona kuwana michero yakanaka muzvokudya munguva yechando. Ganda rinodyiwa rinoita kuti zvive nyore kunakidzwa ne vitamin C powerhouse.
• Kumquats: Chikafu chinodyiwa chezvirimwa izvi zvinotapira zvinotapira zvinonakidza zvinotapira kupfuura zvidimbu uye zvigadziri mukati maro, asi kusanganiswa kunoguma nekuputika kunonaka. Kufanana nemichero yakawanda yemaermir, kumquats inounza mazamu akawandisa e vitamin C, pamwe nekubatsirwa kwehuwandu hwomukati kubva kune peel.

• Oranges: Vasina maturo mumabhuku ekudyira kwemakore gore rose, maaroni anotambisa zvakanaka munguva yavo yekukohwa chaiyo kubva munaNovember kusvika March.
• Pears: Vadikani vemichero vanocheka vanogona kushandura kuvimbika kwavo kune mapeari kana peach yezhizha uye nectarine mhepo inovhuvhuta. Kunyange zvazvo maapuro ane ruvara rwakanaka kwazvo, vakoma vavo veperesi vanovhenekera kana nyama yavo ichinyorova uye yakasviba. Mukuputika, mapeji e-potassium-pfuma anobatsirwa chaizvo paanobvisa muti. Edza izvi nyore nyore Pear Pear Cobbler recipe .

• MaPassimmoni : Kudzokorora maruva asi asi akawanda kwazvo mu vitamini A, iyo persimmon inoberekera muchengeti, honeyed softness iyo inonaka zvinonaka zvinoparadzirwa kunze kweganda. Sarudza Hachiya persimmons kamwechete pavanosvika pedyo nechinangwa chekunyora kuti varege kushamwaridzana nekunaka. Iwe unogona kunakidza kutapira kunotapira kweFuyu persimmons apo vachiri kuchengetedza humwe ruzivo; kuvarova kuti vawedzere kuwedzera kune saladi, salsas, uye oatmeal.
• Mapomegranati: Antioxidant-yakazara makambagiramu ane pakati pe2002 ne1400 ruby-red red kernels of flavor. Dzidza nzira yokuzarura pomegranate uye kubvisa maariyo nekutadza kukuru kuti uzarure kushandiswa kwezvibereko zvechibereko chechando.
• Quinces: Nekusafanira kutarisa pane imwe pakati peapuro uye peari, quinces inosunungura kunhuhwirira kunokwezva sezvavanokura. Unofanirwa kubika kuti uone kukosha kwezvibereko izvi zvinoshamisa. Itai kuti vave newaini kana sirasi kuti muvagadzirire kuva disi re elegantly iri nyore uye yakakomberedzwa noutano hwakasiyana kubva kune zvakasiyana-siyana zvevhitamini, zvicherwa, uye zvinomera zvakakosha.

Miti muSwaka munaNovember

• Artichokes: Mucheka usina kubhururuka wemuchero wegorosi unogona kunge usingaoneki sekamuri inofadza, asi artichokes inopa nzira inonakidza uye inofadza yekuwana muviri wako wekuchengetedza wa vitamini C. Tevera mazano mashoma ekudhonza uye kutema artichoke sepro.

• Beet: Yakachengetedzwa zvakanaka, inonaya kukohwa bheta kunopera nguva yose yechando. Roast, grill, kana kuti inodziya kuti ive pasiy-inotapira muzana we calcium, iron, uye folate.
• Bok choy: Pedyo nekakarichi, baby bok choy inogona kudirwa yakasvibirira uye yakawedzerwa kuma saladhi kana zvinyoronyoro inogadziriswa mukudziya muto. Pfura mukuru bok choy sezvaunoda mamwe magima. Imwe mukombe web bok choy inopa 100% yezana rako rinorayirwa zuva rimwe nerimwe re vitamin A.
• Mbeu yeBrussels inotakura: Takura tsinde yeBrussels inomera kuburikidza nemutsara wekutarisa paresitorendi, uye iwe zvechokwadi uchatsinhanisa misoro shomanana. Zvinotora basa shoma kuti riparadzanise mini cabbages kubva pachigadziro, asi zvizhinji zvezvitoro zvinozvitengesa zvakasununguka kana zvatozvigadziridza uye zvakatunganidzwa. Edzai yakakangwa muBrussels inomera ne chorizo nokuda kwechikafu chinonaka chakazara mavitamini, maaminera, uye omega 3 fatty acids.

• Nyeredzi: Iyo yakawanda kwazvo yemashizha ane mashizha, chard (inonziwo Swiss chard) ine mukurumbira seimba ine simba rekudya. Hazvishamisi, nokuti chard inopa vitamini K, A, C; anokosha magnesium; uye zvinoremekedzwa zviyero zve potassium, iron, uye fiber.
• Daikon: Chirasi yakakura, ine mhete yakasvibirira yakaita seyoroti tsvuku, daikon nyeredzi mumidziyo yeAsia. Inakidzwa nayo inokurudzira-yakabikwa, yakabikwa, yakabikwa, kana yakaveurwa ndeye uye yakasvibirira, uye inowedzera kubatsirwa kwemuviri wakakwana we vitamine B6, pakati pezvimwe zvinovaka zvinokosha.
• Fennel: Nekunhuwa kwemaLocorice, fennel inonhuhwirira inowedzera kunakidza kutsva kwemarepeti eMediterranean, saladi, uye kusunga. Iyo bhuru, mapepa, nemafungu emapapiro zvinopa hutano hwakanaka hwevhitamendi C kuhwendefa yako.
• Rutabagas: A hybrid inogadzirwa kubva kukakichi uye retaipi, rutabagas inopa imwe nzira yakakwana yemapatata akazara mashedhi. Iwe unogonawo kuvabikira mu-casserole, ugovaisa muzvishu, uye ugoita kuti zvive zvinonakidza kutora friji dzeFrench. Izvo zvinokonzerwa ne vitamini C, manganese, uye potassium.
• Squash, yechando: Zvizhinji zvezvitoro zvinotengeswa mbeu 10 kana kupfuura zvakasiyana-siyana zvechikwata chechando apo nguva yekukohwa nguva inouya. Kunyange zvazvo zviri pachena chibereko, chando chechando chinowanzoonekwa semiriwo patafura yezvokudya. Mhando dzose dzine chirwere chinopa utachiwana hwe vitamini A, pamwe nekumwe mishonga inobatsira.
• Inosunungura: Aya tubers, anonziwo Jerusarema artichokes, anotarisa zvakafanana nemigwasi yemaginha asi inwavira nutty uye inotapira paunokora, wira, fry, steam, puree, kana kuti grill. Nhengo yemhuri ye-sunflower, inounza kushandiswa kwezvakawanda uye kukwidza kwemazambatata nejasi reglycemic load.
• Turnips: Iyi inowanikwa midzi yemiti inobatanidza zest ye radish nechirwere cheperu chinonzi arugula, hama dzavo dzepedyo mumhuri yemasitadhi. Huru hwekunaka hunoshanda zvakanaka mumakumbo nemasobho, kana iwe unogona kuvabatisa zvakasvibiswa uye uzviwedzere muhodhi. Miti yacho ine mishonga inonyanya kukosha kudarika mabhuru; sarudzai nemafuta emaorivhi, eii yakagadzirwa, munyu, pepper, uye tsvuku tsvuku tsvina yepamusoro.