22 ʻO nā huaʻai a me nā meaʻai i ke kauwela e ʻai ai i kēia kau, mai nā Beets a i Zucchini

Nā Inoa MaikaʻI Loa No Nā Keiki

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

No ka hapa nui o ka poʻe, ʻo ke kauwela ke kau ʻana ma ka loko wai me kahi puke nui a me ka nui o ka pale lā. Akā, inā makemake ʻoe i ka meaʻai e like me mākou, ʻo ke kauwela ke kau ʻana i ko mākou mau lima ma luna o nā mea nui a pau i ka wā e hoʻopuka ai i ko mākou naʻau i makemake ai, mai nā peaches momona e kahe ana i ka wai ma lalo o ko mākou ʻauwae a i nā pīni ʻōmaʻomaʻo hiki iā mākou ke ʻai pono. ka ʻeke. Ma lalo iho nei, he alakaʻi maʻalahi i nā huaʻai a me nā meaʻai i ke kauwela e loaʻa i ke kau mai Iune a ʻAukake-a he mea pono e hana ʻia no kēlā me kēia.

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1. Beets

ʻOhi ʻia ka hua mua ma Iune, no laila e makaʻala i kou mau maka no nā pēpē palupalu ma ka mākeke mahiʻai ma mua o ka hoʻomaka ʻana o ke kauwela. ʻAʻole wale lākou he mea ʻono loa, he hale mana meaʻai pū kekahi. Loaʻa i hoʻokahi lawelawe he 20 pakeneka o ka folate e pono ai ʻoe i ka lā, a hoʻopiha ʻia lākou me ka huaora C, potassium a me ka manganese.

He aha e hana ai: ʻO nā ʻāwīwī kao i kālua ʻia me nā beets balsamic

2. Na Pepa Bele

ʻOiaʻiʻo, hiki iā ʻoe ke ʻohi i nā pepa bele i kēlā me kēia manawa o ka makahiki ma ka hale kūʻai, akā aia lākou i ko lākou kūlana kiʻekiʻe (a hele pū me ke kumu kūʻai haʻahaʻa loa) mai Iulai a Kepakemapa. E paʻa me nā pepa bele ʻulaʻula, melemele a ʻalani paha no ka loaʻa ʻana o ka meaʻai kiʻekiʻe loa: Hoʻopiha ʻia nā mea ʻekolu i ka huaora C, ka huaora K a me nā huaora B.

He aha e hana ai: ʻO Greek-yogurt chicken salad i hoʻopiha ʻia i nā pepa

3. ʻeleʻele

Inā noho ʻoe ma ka ʻaoʻao hema o ʻAmelika, e hoʻomaka ana ʻoe e ʻike i nā ʻeleʻele ʻeleʻele maikaʻi e puka mai ana i loko o nā hale kūʻai a puni ʻo Iune, a inā ʻoe e noho ana ma ka ʻākau, kokoke ia i Iulai. ʻEkolu pule wale nō ka lōʻihi o ka ʻohi ʻana, no laila e ʻohi i kahi pahu ke ʻike ʻoe i kekahi. ʻO kēia mau keiki liʻiliʻi he kumu nui o nā antioxidants a me nā huaora A, C a me E.

He aha e hana ai: Blackberry panna cotta tartlets

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4. Blueberries

Inā hoʻomoe ʻoe i ka wā blackberry, e hoʻomaikaʻi iā ia ma ke kūʻai ʻana i nā blueberries hou. E hoʻomaka lākou e hana i ko lākou helehelena ma ka mākeke mahiʻai i Mei a e ʻike mau ʻoe iā lākou a hiki i ka hopena o Kepakemapa. ʻO ka mea maikaʻi loa, he hale mana meaʻai holoʻokoʻa lākou - hoʻokahi lima a ʻelua paha e hāʻawi iā ʻoe i ka hoʻonui ʻana i nā huaora A a me E, manganese, choline, copper, beta carotene. a folate.

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5. Cantaloupe

Mai Iune a hiki i ʻAukake, e ʻike ʻia ka cantaloupe momona ma ka hale kūʻai. E kiʻi i kāu maʻa i kēlā me kēia lā o nā huaora A a me C ma ka ʻai ʻana i ʻelua mau ʻāpana me ka ʻaina kakahiaka (a i ʻole, ʻoi aku ka maikaʻi, ma ka inu ʻana i kekahi o kā mākou cantaloupe cocktails i ka hola hauʻoli).

He aha e hana ai: ʻO ka cocktail cantaloupe hau

6. Kekeke

ʻAʻole ia he kauwela me ka ʻole o nā cherries, kahi āu e hoʻomaka ai e ʻike ma ka mākeke mahiʻai ma kahi o Iune. ʻO nā cherries momona, e like me Bing a me Rainier, e hoʻopili i ka hapa nui o ke kauwela, akā inā makemake ʻoe e kau i kou mau lima i kekahi mau ʻano ʻano tart, pono ʻoe e hoʻolohe. He wā ulu pōkole loa lākou, no laila ʻelua pule wale nō. Akā ʻaʻole pili i nā ʻano like ʻole āu e koho ai, e loaʻa ana ʻoe i ka nui o ka huaora C, potassium a me ka manganese.

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7. Kaina

Makemake ʻoe e ʻai i ke kulina? A i ʻole ʻoki paha ʻoe e hoʻolei i loko o ka saladi a me ka pasta? ʻOiaʻiʻo, ʻaʻohe mea e like me ka mea maoli. (E kala mai, ʻeke niblets—ke kau nei ʻoe i loko o ka paʻukū a hiki i Nowemapa.) Ke ulu nei ʻo kānana ma nā mokuʻāina he 50, no laila e ʻike ʻoe ma nā mākeke mahiʻai a me nā kūʻai mahiʻai he nui a ʻike maopopo he kūloko ia. He kiʻekiʻe ka palaoa i ka fiber, vitamina C, folate a me thiamine, no laila e mālama iā ʻoe iho i kekona.

He aha e hana ai: Carbonara kulina ʻala

home remedies no ka hooki ʻana i ka hāʻule lauoho

8. Kukama

E kali, lohe mākou iā ʻoe e ʻōlelo ana, ua kūʻai au i nā kukama ma ka hale kūʻai i ka hoʻoilo a pau. He ʻoiaʻiʻo kēia, akā e ʻike ʻoe iā lākou ma na wahi apau mai Mei a Iulai, a ʻoi aku ka ʻono ma mua o kēlā mau waxy, nā mea ʻawaʻawa āu e hopu ai mai ka ʻāpana huahana a puni ka wā Kalikimaka. He kiʻekiʻe ka wai o nā kukama, no laila e lawe mai iā lākou i mea ʻai ma ke kahakai a i ʻole ka loko wai e noho ai ka wai.

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9. Eggplant

ʻOiai hiki iā ʻoe ke ʻohi i ka eggplant ma Trader Joe's i kēlā me kēia manawa, e hoʻomaka ana kāu mākeke mahiʻai kūloko e lawe i nā mea ulu kūloko a puni Iulai, a e hoʻomau lākou a hiki i ka liʻiliʻi o Sepatemaba. Hiki ke lilo i ka eggplant i kālua ʻia a i hoʻomoʻa ʻia paha, no laila e hoʻomoʻi nui me ka paʻakai a waiho ʻia no hoʻokahi hola ma mua o ka holoi ʻana a me ka kuke ʻana.

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10. Piʻi ʻōmaʻomaʻo

Inā ʻoe e ʻai i kēia poʻe ma ka Thanksgiving wale nō, ua nele ʻoe. Mai Mei a ʻOkakopa, ʻike ʻoe i nā piʻi ʻōmaʻomaʻo e hōʻiliʻili kiʻekiʻe ma luna o kēlā me kēia pākaukau ma ka mākeke mahiʻai. E hopu i kekahi mau lima lima a lawe i ka home, no ka mea, nani lākou i loko o ka salakeke, ʻai māmā ʻia ma ka umu a ʻai ʻia paha i waho o ka ʻeke. (He kiʻekiʻe lākou i ka folate, magnesium, potassium a me thiamin-lanakila, lanakila.)

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11. Lemona

Aia ke kumu o ka lemonade ka inu kūhelu o ke kauwela (kala, rosé). E hoʻomaka ana i Iune, hiki iā ʻoe ke ʻike iā mākou e hoʻohui ana i ka lemon i kahi kokoke i kā mākou ʻaina ahiahi, mai ka pasta a i ka pizza a ma waho. ʻOiai ʻaʻole paha ʻoe e ʻai i ka piha, ka lemona maka i kēlā me kēia manawa koke, hiki iā ia ke hāʻawi i ʻoi aku ma mua o 100 pakeneka o ka ʻai ʻana i kēlā me kēia lā i ka huaora C. E lawe mākou i kahi lemonade hou.

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12. Lime

Ke piʻi mau nei kēia hua citrus kauwela mai Mei a ʻOkakopa, no laila e loaʻa iā ʻoe ka nui o nā mea e ʻomi ai i kāu guac (a me marg!). ʻAʻole loaʻa iā lākou ka nui o ka huaora C e like me nā lemona, akā ua paʻa mau lākou i nā mea maikaʻi, e like me ka folate, phosphorus a me ka magnesium.

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13. Mango

Ua ulu ʻo Francis mangoes (ke ʻano me ka ʻili melemele-ʻōmaʻomaʻo a me ke kino oblong) ma Haiti, a e ʻike ʻoe i nā mea momona loa mai Mei a Iulai. ʻO kahi kumu nui o ke keleawe, folate a me ka huaora C, hiki ke hoʻohui ʻia nā mango i nā mea āpau, me ka yogurt a me ka moa jerk.

He aha e hana ai: ʻO nā ʻoki moa i hoʻomoʻa ʻia me ka salsa mango

14. ʻOkra

Ma muli o ka makemake o ka okra i ka mahana wela, ua manaʻo ʻia ʻo ia ma ka US ma ke ʻano he veggie hema loa. Eia nō naʻe, manaʻo ʻia ua puka mai ka okra ma Asia Hema, ʻApelika Komohana a i ʻAigupita paha, a hoʻohana mau ʻia i nā kīʻaha India. He kumu maikaʻi ia o nā huaora A, C, K a me B6, a loaʻa pū kekahi i ka calcium a me ka fiber.

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15. Piʻi

Ahh , kā mākou meaʻai kauwela punahele. E ʻike nui ʻia nā peaches ma ka mākeke mahiʻai i ka waena o Iulai, a e paʻa lākou a hiki i ka hoʻomaka ʻana o Kepakemapa. ʻO ke ala maikaʻi loa e ʻai ai i nā peaches? E hopu i kekahi a nahu i loko. Akā inā ʻaʻole ʻoe i hoʻomoʻa iā lākou me kahi ʻaoʻao o ka cheese, e nalowale ana ʻoe. (BTW, kiʻekiʻe ka pīkī i ka huaora C a me A.)

He aha e hana ai: ʻO ka peach grilled a me ka salakeke halloumi me ka lole lemon-pesto

hoʻomaʻamaʻa lauoho no ka lauoho lauoho

16. Plum

Hiki iā ʻoe ke loaʻa nā plums i ke kauwela āpau, a ʻo nā ʻano ʻano āu e ʻike ai he pau ʻole. E ʻike ʻoe iā lākou me ka ʻili ʻulaʻula, uliuli a poni a i ʻole me ka ʻiʻo poni, melemele, ʻalani, keʻokeʻo a ʻulaʻula paha. He hua lima maikaʻi loa ia (no laila e hoʻopaʻa i nā mea liʻiliʻi e lawe i kahakai), akā makemake mākou iā lākou i ʻoki ʻia i loko o nā salakeke a hoʻolei ʻia ma luna o ka ice cream. He meaʻai haʻahaʻa-glycemic ka Plums, no laila ʻaʻole lākou e hāʻawi iā ʻoe i ke kiʻekiʻe o ke kō i loaʻa iā ʻoe mai nā hua kauwela ʻē aʻe.

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17. ʻO nā hua liʻiliʻi

Loaʻa kēia mau mea nani ruby-ulaʻula i ke kauwela āpau, ma ka mākeke mahiʻai a me ka hale kūʻai. Ke kūʻai ʻoe iā lākou ma waho o ka piko, hiki ke pipiʻi, no laila e kūʻai iā lākou ma ke kumu kūʻai nui ʻoiai hiki iā ʻoe. E ʻai i kahi lima a loaʻa iā ʻoe ka pōmaikaʻi mai ka hoʻonui nui ʻana o ka huaora C, ka fiber, ka manganese a me ka huaʻa K.

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18. Strawberries

Piʻi aʻela nā Strawberries i nā wahi mahana o ka US i ka wā puna, akā aia lākou ma nā wahi āpau ma ka waena o Iune. E like me nā huaʻai ʻē aʻe, waiwai nā strawberry i nā antioxidants a me ka huaora C, a loaʻa iā lākou kekahi folate a me ka pālolo pū kekahi.

He aha e hana ai: ʻO nā pancakes me nā pīkī a me nā strawberries

19. ʻOkuʻu Kaumaha

FYI, aia ka nui o nā ʻano like ʻole o ka ʻōpala kauwela: ʻōmaʻomaʻo a me ka melemele zucchini, cousa squash, crookneck squash a me patty pan squash. E ʻike ʻoe iā lākou ma ko lākou ʻili ʻoluʻolu (e kū'ē, e ʻōlelo, he butternut). Hoʻopiha ʻia lākou me nā huaora A, B6 a me C, a me ka folate, fiber, phosphorus, riboflavin a me ka pālolo.

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20. Tomato

He mea ʻai lākou? He hua paha? Ma keʻano loea, he hua lākou, no ka mea, ulu lākou ma ke kumu waina-akā ʻo nā mea a pau āu e hoʻoholo ai e kāhea iā lākou, e hōʻoia ʻoe e kāʻili i nā ʻano ʻano tōmato e like me kāu e hiki ai ma ka mākeke mahiʻai. (He ʻāpana mākou i nā hoʻoilina… ʻo ka lumpier a ʻoi aʻe ka waihoʻoluʻu, ʻoi aku ka maikaʻi.) E hoʻohui i kahi tōmato i kāu saladi a e hoʻohui ʻoe i ka huaora C, potassium, vitamina K a me ka folate i kāu ʻai.

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21. Waiwai

Inā loaʻa i ke kauwela kahi mascot kūhelu, ʻo ia ka mea pilikua, hulahula wai. Ma muli o kou wahi e noho ai, hiki ke hoʻomaka ka wā wai me ka hoʻomaka o Mei a hala a hiki i Kepakemapa. E like me nā kukama, ʻo ka wai ka nui o ka wai, no laila maikaʻi lākou no nā lā ke hele ʻoe i ka lā wela. He kumu maikaʻi loa lākou o ka lycopene, antioxidants a me ka potassium, a me nā huaora A, B6 a me C.

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22. Kukini

ʻOiai ʻo ke ʻano he ʻōpala kauwela, pono mākou e hāʻawi i ka zucchini i kāna komo ponoʻī no ka mea ʻono loa. He ʻono kūʻokoʻa ko Zucchini a he haʻahaʻa ia i loko o nā kalapona, no laila hiki ke maʻalahi ke hoʻokomo ʻia i loko o ka pasta a i ʻole ʻia i loko o ka berena i mea e ʻoi aku ka momona o kāu sandwich. A ua ʻōlelo mākou he kiʻekiʻe ia i ka calcium, ka hao, ka phosphorus a me ka potassium? Swoon .

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Kou Horoscope No Ka LāʻApōpō

E `Ike

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele