Zvisinei, superfoods haigoni kudhura, kunyanya kana iwe ukazvikurira iwe pachako. Mugadziri uye nyanzvi yezvokudya Dr. Michael Mosley nenyanzvi yezvemiti yepaTV James Wong vakabatana nokuda kwechinyorwa chaJune cheGardener's World kuti vakuratidze kuti ndezvipi zvekudya zvepamusoro zvaunogona kurima mubindu rako pachako.
Iyi miriwo yakajairika inopa hutano hwakawanda sezvikafu zvemazuva ano segoji berries, acai uye kombucha. Asi haugone kuvadyara mubindu kana kunyange pamhanza, uye panguva imwe chete iwe haugone kuve nechokwadi chehunhu hwavo. Heino runyorwa rwegumi superfoods iwe yaunogona kukura nyore pahwindo rako, balcony kana cottage!
Karoti
Nei Superfood: Ongororo yakaitwa paNewcastle University yakaratidza kuti kemikari yakasanganiswa mumakarotsi inonzi polyacetylene inogona kubatsira kuderedza kukura kwemasero egomarara. Kukura sei: Inogona kurimwa muhari yakadzika kana muvhu. Ita 1 cm depression uye dyara mbeu 5 cm kure. Mwaya pamusoro penyika uye udire mvura. Usakanganwa kubvisa sora nguva nenguva!
Ruccola
Nei Superfood: Arugula ine nitrate yakapetwa katatu pane beet.
“Nitrates zhinji inobva mumuriwo, kunyanya kubva mumashizha ane mashizha. Arugula inzvimbo yakapfuma yemaminerari aya, sekureva kweBritish Nutrition Foundation. "Pane humbowo hwekuti nitrate inobatsira kuhutano nekuti inoderedza BP." Kukura sei: Ingodyara mbeu muvhu kana muhari, usasa nevhu nemvura. Arugula inokura zvakanyanya munzvimbo ine mumvuri zvishoma munguva yezhizha nekudonha. Inogona kudyarwa mavhiki maviri ega ega pakukohwa.
Blackberry
Nei Superfood: Michero ine anthocyanin yakawanda (yepepuru, inosimudzira hutano inowanikwa mublueberries), pamwe nevhitamini C yakawanda, yakakosha kune hutano hweganda, mapfupa, uye masero. Kukura sei: Tenga madzinde ekudyara. Dyara 8cm kudzika pedyo nemadziro kana fenzi zvakaparadzana ne 45cm. Isa zvitsigiro zvakachinjika kuitira kuti makwenzi arege kutevera pasi sezvaanokura uye anofefeterwa zviri nyore. Diridza zvakanaka muzhizha.
gooseberries
Nei Superfood: 100 magiramu e gooseberries ane anenge 200 mg yevhitamini C! Kuenzanisa: mu blueberries - chete 6 mg.
Kukura sei: Gooseberries haidi nzvimbo yakawanda uye kutarisirwa, uye iwe unogona kukohwa bhakiti rekukohwa kubva kune rimwe gwenzi! Inofanira kudyarwa pakati paJune naAugust, asi kukohwa kwekutanga kunogona kuwanikwa chete gore rinouya.
Munzvimbo yakajeka, ita gomba muvhu rakapetwa kaviri semudzi wegwenzi. Dyara 10cm kudzika kudarika hari yanga iri mbeu. Dyara chirimwa nekuchibatanidza nevhu, manyowa nekudiridza.
nzira
Nei Superfood: “Kabheji rakasvibira rakasvibira rine vhitamini K inopetwa ka30, vhitamini C inopetwa ka40, uye vhitamini A inopeta ka50 kupfuura lettuce yeiceberg,” anodaro James Wong. Kale ine macalorie mashoma asi yakapfuma mune zvinovaka muviri zvakaita sefiber nefolic acid.
Kukura sei: Kale ndiyo kabhichi iri nyore kurima. Inoda zuva shoma uye kutarisirwa kupfuura broccoli necauliflower. MunaEpril-May, unofanira kudyara mbeu dziri kure ne 45 cm kubva kune mumwe uye kudiridza pasi.
Parsley
Nei Superfood: Parsley ine calorie shoma asi ine mavhitaminzi C, A uye K akawanda. Iyo yakanaka inopa folic acid uye iron.
Kukura sei: Dyara mbeu muvhu zvakanangana nechiedza chezuva. Inogona kunge iri gadheni kana hari yevhu pahwindo mufurati. Diridza zvakanaka uye usunungure ivhu nguva nenguva.
Cherry matomatisi
Nei Superfood: Madomasi ane vhitamini C uye lycopene. Zvokudya zvinogona kuderedza njodzi yekenza yeprostate uye chirwere chemwoyo. Zvidzidzo zvakaratidza kuti idiki matomatisi, inowedzera lycopene.
Kukura sei: Dyara mbeu muhari mumakomba madiki. Dzichengetedze dzichidiridzwa uye kuisa fetereza nguva dzose. Madomasi anogona kurimwa pavharanda, pahwindo, kana kudyarwa madzinde mugreenhouse kana aripo.
Beetroot
Nei Superfood: Zvidzidzo zvakaratidza kuti mashizha ebeetroot ane hutano kupfuura midzi yawo. Iwo ane iron, folic acid, nitrate uye anogona kuderedza BP.
Kukura sei: Beet vanoda ivhu rakaorera. Musati madyara mbeu, vandudzai ivhu nekurisanganisa necompost. Dyara munzvimbo ine zuva iri 10 cm kure. Kana iwe uchida kukura mashizha chete, poto duku inokwana. Kune michero, zvichave zvakafanira kudyara panzvimbo yacho kana kutsvaga chigadziko chikuru.
Brussels inomera
Nei Superfood: Iine glucosinolates, folic acid, fiber uye 2 nguva yakawanda yevhitamini C pane orenji.
Kukura sei: Tenga madzinde wodyara 60 cm kureba munzvimbo isina mhepo kana chikamu chebindu. Ichawana kuravira kwakanakisa nekutanga chando. Dzivirira kubva kushiri nemambure akatsetseka uye udyise nefetereza.
Watercress
Nei Superfood: Iyi saradhi inomira pekutanga muyero yemiriwo ine hutano uye michero. Iyo yakaderera mumakoriori, yakakwirira mu vitamin K uye calcium.
Kukura seiari: Dyara mbeu muhari kana ivhu munzvimbo ine mumvuri kusvika pakadzika 8 cm. Mvura zvakanaka.