NaMbudzi agadziriswa, misika yeSpain yakazadzwa nemavara ekutanga uye hwema hutsva. Pakati pemangwanani anotonhorera uye masikati akapfava, nzvimbo yekumaruwa inopa zvakawanda zvayo. michero yecitrus inonhuhwirira, midzi inotapira uye mashizha akatsetseka zvinokukoka kuti ubike nechipunu kana kuisa pamwechete masaradhi ane hunhu.
Kusarudza zvigadzirwa zvemwaka haisi tsika: isarudzo inoshanda. Zvinoreva Kuwedzera kunaka, mutengo uri nani, uye kushomeka kwezvakatipoteredzaNokuti inosvika patafura nokukurumidza, pasina kumanikidzira kurimwa kwayo kana kuti inoda nzira refu dzekufambisa. Uyezve, zvinotora mukana weiyo yakakwana poindi yekuibva, chaizvo kana chirimwa ichipa zvakanakisa.
Sei uchisarudza zviri pachirongwa izvozvi?
Kana muchero kana muriwo ukakura mumamiriro ekunze akakodzera, unoisa pfungwa pauri kunhuhwirira, mashuga chaiwo uye magadzirirwo nenzira yakadzikama. Iwe unogona kuziva paunoruma mukati mayo: tangerines ane juicier, pomegranate yakasvibira, uye nhanga ine kirimu musobho uye yakagochwa.
Kune zvakare chinhu chinoshanda: kushomeka kwezvinhu uye mashoma makamera anobatanidzwa kutsva uye kuchengetedza kuri nyoreMunguva yekukohwa kwepamusoro kunowanzova nekupa kukuru, iyo inobatsira chikwama pasina kupa zvibayiro.
Zvibereko zveNovember muSpain
Mwedzi uno, michero yecitrus uye zvimwe zvakajairwa mukupera kwematsutso michero ndiyo inonyanya kukwezva. Mastalls anoratidza... tangerine, orenji, ndimu uye limepamwe chete namatamba, namapere, namaapuro. Munzvimbo dzakawanda, inogonawo kuonekwa kiwiUye munzvimbo dzekumaodzanyemba nedzeMediterranean, mushandirapamwe unotanga aguacate.
Iyo mandarin orenji inotora nzvimbo yepakati: pakati paZvita inowanzopa yakanakisa chiyero pakati kutapira uye acidityMutemo wakapfava wegumbo uchakuudza: kana ichirema kupfuura iyo inoratidzika uye ine kunhuhwirira kwakanaka, ichava muto. Kune michero ye citrus kazhinji, uremu uye kunzwa kwakasimba (pasina mavara akapfava) zviratidzo zvinovimbika.
Damba riri pakakwirira pakati pematsutso nekutanga kwechando. Inopa polyphenols uye vitamini Cuye kugadzirwa kwemumba kwakasimba munharaunda yeMediterranean. Sainzi yakaongorora zvayo antioxidant kugona muzvidzidzo zvekuyedza, kunyangwe Miedzo yemunhu inogumira haipo kuratidza mhedzisiro chaiyo pakuchembera.
Mapeya nemaapuro ane akachena anonhuwirira profiles panguva ino yegore. Kuti usarudze zvakanaka, tsvaga zvidimbu zvega. inorema pakukura kwavo uye neganda rakasimbaMano emusika: kana iwe uchibaya zvinyoro nyoro maapuro maviri pamwe chete, "yakaoma" uye yakasimba ruzha kazhinji inoratidza kunaka kwemavara.
Kiwifruit ine muyero wakanaka we vhitamini C pakati pemwaka unotonhora, nepo avocado, ichiwedzera kuvapo kuzasi kwepeninsula, inopa huso hwayo hwakanakisa kana ichibereka zvishoma kumanikidziro pasina kunyura kana kuratidza rima fiber.
Miriwo uye miriwo pakukwirira kwavo
Mbudzi yakanakira mashizha nemidzi. Takawana chard, sipinachi uye leek nemhando yepamusoro, kuwedzera kune broccoli, cauliflower uye cardon Zvekudya uye gratins. Munzvimbo yemidzi, vanopenya. karoti, beetroot, parsnip uye radishesAutumn classics akawanda, akadai ... pumpkin and the Mbambaira, inonyanya kushandiswa mukirimu kana kubheka.
Iyo nhanga, ikozvino yakachekwa, inoratidza zvakanaka-yakagadzirwa starches, iyo inoshandura mukati silky texture Paunenge uchibika, kusarudza iyo yakakodzera, tarisa tsinde: zviri nani kana yakasimba uye yakanyatsobatanidzwa; izvi zvinoratidza kuibva uye kuchengetedzwa kwakanaka. Kune mbatatisi inotapira, sarudza zvimedu zvisina kumera.
Broccoli uye cardoon zvinoshanda zvakanaka mundiro yakabikwa zvishoma nezvishoma. Ne broccoli, tsvaga ... compact bouquets yezvakanyanya green colorDzivisa misoro yakatsvuka. Makadhio anobatsirwa nekubika nemurwere uye anonaka nemasosi akapfava kana nzungu.
Beetroot yakapfuma folate, vitamini C uye fiberInogocha zvakanaka, ichiwedzera kutapira kwayo kwepanyama. Kana iwe ukachengeta mashizha, shandisa iwo sautéed: anodyiwa uye anowedzera ruvara nemaminerari.
Iyo parsnip, ine chitarisiko chakachenuruka sekaroti, inoreruka uye inozadza nekuda kwayo fiber kudyaIine vhitamini C, vhitamini K, uye folate, uye inocherechedzwa nezve potassium yayo. Inoshanda zvakanaka mumasobho uye yakasanganiswa yakakangwa nemimwe miriwo yemidzi.
Iyo yakaturika tomato (kubva penjar), yakajairika mu nzvimbo yeMediterraneanRinokohwewa raibva uye rinochengetwa mumasumbu. Ganda rayo rakasimba rinoibvumira kuchengetwa kwemavhiki kana ine mhepo yakanaka, uye yakakodzera wadzai pachingwa namafuta nekuda kwemvura yayo ine muto.
Mazano ekutenga nekuchengetedza
Pamusika, funga nezvevatatu uremu, kunhuwa uye kusimbaKana muchero wecitrus unonzwa uchirema, une muto; kana ichinhuhwirira, yaibva. Kune mashizha ane mashizha, sarudza zvidimbu zvakasvibirira, zvine mavara akajeka. Madomasi anonaka zvirinani kana... Dzinoibva kunze kwefirijiIyo inotonhora inobvisa kunhuhwirira uye magadzirirwo.
Nekutonhora kunotonhorera, mushure mekukohwa kune hunyoro: mimwe miriwo yemashizha inotambura kushomeka uye akachengetedzwa zviri naniKunyange zvakadaro, dzivisa kuputika uye kuchinja kwekushisa kamwe kamwe. Chengetedza midzi munzvimbo yakaoma, ine rima, uye kupatsanura michero yeclimacteric (semaapuro kana mapeya) kubva pamashizha akapfava.
Maonero emunharaunda: Campo de Gibraltar nenzvimbo dzakatenderedza
Mumatunhu ekumaodzanyemba akadai Gibraltar MundaMbudzi inopa michero yecitrus pakakwirira (mandarins, maranjisi, marimu, uye marimu) uye zvakare. kiwi uye avocadoPakati pemiriwo, chard, sipinashi, leek, broccoli, karoti, mbatatisi, uye cardoons zvinomira kunze, kuwedzera kune beet uye radishes. Kusarudza nzira dzemunharaunda famba makiromita mashoma uye tsigira vagadziri vemunharaunda.
Mhenderekedzo yeMediterranean inowedzera kuwedzera kwayo nemapomegraneti uye madomasi akarembera, nepo misika yemukati inotongwa nemidzi yemiriwo uye cruciferous goho. Nekutarisa kudiki uye hurukuro ne mutengesi wemichero akavimbikaZviri nyore kubatanidza tswanda yakasiyana-siyana uye inokwanisika.
Mwedzi uno zvakakodzera kuzadza firiji nezvinowanikwa kumaruwa pasina kuzvimanikidza: michero yecitrus ine muto, matamba akasvibira, mashizha akasimba, uye midzi inotapiraNemazano mashoma ekutenga nekuchengetedza uye nekushandisa zvigadzirwa zvemuno, unogona kudya zvirinani, kuchengetedza mari, uye kuderedza nharaunda yako tsoka.