Masamba 7 Achikaso Opindulira Zaumoyo

Zamkati

• Chimanga
• Sikwashi
• Tsabola wachikasu
• Mbatata zachikasu
• Beets wagolide
• Dzungu
• Nyemba zachikasu
• Tengera kwina

Chidule

Mawu akale oti muyenera kudya ndiwo zanu amakhala owona, koma osanyalanyaza mitundu ina mukamakonzekera zomwe zimadya mbale yanu. Zapezeka kuti masamba omwe amabwera achikasu amakhala ndi ma antioxidants, mavitamini, ndi zina zowonjezera thanzi.

Nayi ma veggies achikasu asanu ndi awiri omwe muyenera kuphatikiza muzakudya zanu kuti mupindule nawo.

Chimanga

Chithunzi chojambulidwa ndi Ginny Genaille (@ gin.genaille) pa

Chomera chonyezimira ndichambiri m'maiko ambiri padziko lonse lapansi. Ndi mavitamini A, B ndi E, komanso mchere wambiri. Maso achikasu amakhala ndi michere yambiri, yomwe imathandiza thupi kuthana ndi vuto lililonse lakugaya kapena matenda kuphatikiza kudzimbidwa, zotupa, ndi khansa yoyipa.

Mikanda yaying'ono yachikasu ya chimanga yonse yomwe ili pamzerewu imakhalanso ndi mankhwala amadzimadzi. Izi zitha kuyimitsa khansa m'matenda opatsirana, ndipo ma phytochemicals amathanso kuthandizira maselo kuimitsa ndikuchotsa kusintha kulikonse kofanana ndi khansa.

Khalani osavuta mukamakonza chimanga ndikusangalala ndi kukoma kwa chimanga pachisa. Ndi zosakaniza zochepa, mutha kupanga mbali yothira mkamwa komanso yopatsa thanzi pakudya kulikonse.

Sikwashi

Chithunzi chojambulidwa ndi GardenZeus (@gardenzeus) pa

Amadziwikanso kuti squash wachilimwe, mitundu yachikasu yamasamba imapereka zabwino zambiri zathanzi. Zomera zimakhala ndi mavitamini A, B6, ndi C, folate, magnesium, fiber, riboflavin, phosphorous, ndi potaziyamu. Ndiwo veggie yayikulu yathanzi yodzaza ndi mphamvu.

Sikwashi wachikasu amakhalanso ndi manganese. Mchere uwu umathandizira kulimbitsa mphamvu ya mafupa ndikuthandizira kuthekera kwa thupi kukonza mafuta ndi chakudya.

Sakani mtundu ndi mawonekedwe a veggie wonyezimira wowunikirayo mopepuka kuti awapange sikwashi wachikasu wonyezimira ndi basil.

Tsabola wachikasu

Chithunzi chojambulidwa ndi Msika wa Kensington (@kensington_bia) pa

Mwaukadaulo sali veggie; tsabola wachikaso ndi chipatso. Koma timawadya ngati ndiwo zamasamba, ndiye tiyeni tizipita nawo. Masamba ake amapangidwa ndi madzi, masamba achikaso chowoneka bwino amadzaza ndi chakudya chochepa, mapuloteni, ndi mafuta.

Tsabola wa belu ndi gwero lalikulu la michere, michere ndi ma antioxidants. Amaperekanso folate. Ichi ndi chinthu chomwe chimathandizira ntchito yamagazi ofiira. Vitamini K imapezekanso mu tsabola wachikasu, womwe ndi wofunikira pakutha kwa thupi kuphimba magazi. Tsabola wa belu ali ndi vitamini C wambiri, yemwe amathandizira kuteteza thupi m'thupi, mphamvu, thanzi pakhungu, kuteteza matenda, komanso kuchiritsa mabala.

Kukonzekera mbale yokoma ndi tsabola wachikasu, yesani kuwayendetsa. Ndi zonunkhira za adyo, mandimu, ndi oregano ndikusakanikirana ndi mafuta a maolivi, tsabola izi ndizothandiza kwambiri ku mbale kapena sangweji iliyonse.

Mbatata zachikasu

Chithunzi chojambulidwa ndi SusanGainen (@susangainen) pa

Mbatata si chakudya chokhazokha, komanso ndi zabwino kwa inu. Chinsinsi chake ndikuti musawasonkhanitse ndi batala, kirimu wowawasa, kapena chitunda cha tchizi.

Chimodzi mwazinthu zabwino kwambiri za mbatata, ndi momwe amadzazira popanda kuchuluka kwa kalori. Kuphatikiza apo, ali ndi michere yambiri kuphatikizapo niacin, pantothenic acid, mavitamini C ndi B6, manganese, ndi phosphorous. Phosphorus ndiyofunikira mthupi. Zimafunika kusunga kapangidwe ka maselo am'manja. Osati zokhazo, ndizofunikiranso pakupanga mphamvu zamafuta ndi mafupa.

Chepetsani mafuta ndi mafuta omwe mumawonjezera mbatata kuti mupindule kwambiri ndikamadya. Mutha kuchita izi mwa kuwiritsa mbatata, kuziphwanya, ndikuwonjezera zokometsera zina zobisika kunja, zokoma mkati mwa mbatata zoswedwa.

Beets wagolide

Chithunzi chojambulidwa ndi Karen Pavone (@farministasfeast) pa

Zomera zamtundu wachikasu ndizokoma kuposa mizu yawo yofiira, koma ndizopatsa thanzi kwambiri. Beet wagolide amakhala athanzi pamtima, ndipo amathandizanso impso kuchotsa poizoni, kutsitsa cholesterol komanso kuthamanga kwa magazi, komanso kuthana ndi kutopa.

Monga zipatso zambiri zamtundu wachikasu, ma beet agolide ali ndi beta-carotene.Kamodzi m'thupi, beta-carotene amasandulika kukhala vitamini A. Vitamini A ndichinthu chofunikira kwambiri chomwe chimateteza maselo amthupi kuti asawonongeke.

Wokazinga mpaka ungwiro ndikuponyedwa ndi zosakaniza zatsopano, zitsamba zokazinga ndi mandimu zimakondwerera kukoma kwachilengedwe kwa muzu wa masamba.

Dzungu

Chithunzi chojambulidwa ndi Elise Huguette (@elisehuguette) pa

Chikho chimodzi chokha cha dzungu lophika chimakhala ndi zoposa 200 peresenti ya mavitamini A. Chikho chomwecho cha maungu mulinso ndi vitamini C wambiri - pafupifupi mamiligalamu 11 - omwe amalimbikitsa chitetezo chamthupi, kutetezera chimfine, pakati pazaumoyo.

Simungagonjetse chitumbuwa chachikhalidwe, makamaka nthawi yophukira. Sangalalani ndi kutumphuka kophika kophika ndi dzungu ndi zonunkhira.

Nyemba zachikasu

Chithunzi chojambulidwa ndi Alicia Heil (@thebountifulbroad) pa

Mitundu iyi ya nyemba ili ndi gulu lonse lolimbana ndi khansa, mankhwala achilengedwe mwachilengedwe, kuphatikiza ma isoflavones. Amakhalanso ndi ma phytosterol, omwe amaletsa kuyamwa kwa cholesterol chifukwa cha kuchepa kwama cholesterol m'magazi. Mitengo ya nyemba imalumikizidwanso ndi kuchepa kwa khansa.

Sungani nyemba zatsopano, zonunkhira, ndi utoto wa viniga wosalala mu saladi wobiriwira ndi wachikasu.

Tengera kwina

Green ndiyabwino zikafika pamasamba, koma osasiya mitundu ina ya utawaleza ikafika pakudya chakudya. Nkhumba zowala kwambiri, zokhala ndi dzuwa zimakhala ndi thanzi labwino komanso maubwino omwe akuyembekezera kutsegulidwa ndikusangalala ndi masamba anu ndi thupi lanu.