Supermarket Skincare Guide: 5 Mwaka Superfoods yeKudonha

Kutungamira mararamiro ane hutano kwakakosha sekuchengetwa kweganda remazuva ese kana zvasvika kune yakanakisa ruvara. Sarudzo ine hutano inotungamira paki? Kuchengeta kudya kwakakwana. Pazasi pane mashoma emwaka superfoods iwe unogona kunakidzwa nekudonha uku! 

Apples

Nepo apuro pazuva risingaregi kumisa chiremba, kunyangwe chirevo chisingaperi, chinogona kukupa chinonaka (uye mwaka!) snack sarudzo. Kunyangwe iwe uri kutora kurumwa kutsva mushure mezuva mubindu kana kunakidzwa nemwaka weSmoothie, maapuro ndeimwe yemichero yakakosha yemwaka. Mabhenefiti anosanganisira Vitamin C, Potassium, Fiber, Vitamin B6, Magnesium nezvimwe! Gadzira fall smoothie nekusanganisa maapuro maviri ne½ teaspoon sinamoni, ½ kapu yeGreek yogati, ½ teaspoon uchi, uye ½ kapu yemukaka wearumondi usina kutapira.

Nhanga

Nepo manhanga ari mascot emwaka, manhanga anopfuura kushongedza kwegonhi repamberi. Zvose butternut squash uye squash zvakapfuma muvhitamini A! Mukuwedzera, mumwe nomumwe wavo ane potassium, vhitamini C, iron, vhitamini B6 uye magnesium. Zvicheke kuita zvidimbu uye zvipise mumuto wehuku nemunyu nemhiripiri kuti uravire kusvika zvapfava, wozvisanganisa pamwe chete kuti uwane chikafu chinonaka chemuto!

mbambaira

Imwe vhitamini A yakapfuma chikafu mbatatisi. Yakakangwa, yakagayiwa kana yakabikwa mbatatisi inogona kuwanikwa pane inenge yega ndiro yekudya kwemanheru uku! Izvo zvinewo potassium, fiber, calcium, vhitamini C, iron, magnesium, uye vhitamini B6. Tinovada vakamenywa nesinamoni diki - ndiani akati unogona kuwana dessert yekudya kwemanheru?

cranberries

Vitamin C yakakosha nguva ino yegore (mwaka wefuruu, chero ani?) uye isu tinoda kuiwana nekudyara cranberries - antioxidants kuhwina! Sarudza kubva kutsva kana chando vhezheni dzeaya matangi mabheri uye shandisa iwo ane dash remon pane yezhizha blueberries yemichero muffin!

Brussels inomera

Fashion Food Alert! MaBrussels nhungirwa ari kupedzisira awana rudo rwaanofanirwa, achiratidzika seyakakurumbira dhishi pamenu yeshanu-nyeredzi maresitorendi munyika yose! Yakapfuma muvhitamini C uye vhitamini K, Brussels inomera muriwo unoshanda zvakasiyana. Vashumire vakachekwa musaladhi kana yakakangwa uchishandisa iyo inotevera resipi:

Zvaunoda: 

• 15-20 Brussels inomera, yakakamurwa
• 1/2 mukombe mbishi pancetta, diced
• 1 mukombe grated manchego cheese
• 1 teaspoon truffle mafuta
• 2 tablespoons emafuta omuorivhi
• 3/4 mukombe wepomegranate mbeu
• Munyu, pepper uye garlic powder kuti toravira

Uchaita sei: 

1. Preheat oven kusvika 350°F
2. Pisa 1/2 tbsp yemafuta omuorivhi mune pani inopisa uye kupisa pancetta, ndinowedzera imwe garlic powder kumafuta sezvainopisa uye imwe pepper.
3. Paridzai mabukira akachekwa zvakaenzana mundiro yekubikira uye nyura nemafuta emuorivhi uye truffle mafuta. Tora pancetta yakadziya uye kamu cream uye uparadzire zvakaenzana pamusoro pezvimera. Mwaya ndiro yacho ne grated Manchego cheese uye mwaka kuti uravire.
4. Bika kwemaminetsi makumi matatu kusvika nhungirwa dzapfava uye chizi chanyunguduka.
5. Mwaya nemhodzi dzepomegranate uye ushumire pakarepo.