Zakudya zathanzi - ma microgreen

Microgreens ndi masamba oyamba komanso zimayambira pazomera zamasamba kapena zitsamba. Mmerawo uli ndi masiku 7 mpaka 14 okha, ndi mainchesi 1 mpaka 3 (3 mpaka 8 cm). Ma Microgreens ndi achikulire kuposa amamera (amakula ndi madzi m'masiku ochepa chabe), koma ocheperako ziweto zamwana, monga letesi ya ana kapena sipinachi ya ana.

Pali mazana a zosankha. Pafupifupi masamba aliwonse kapena zitsamba zomwe mungadye mutha kuzisangalala ndi tizilomboti, monga letesi, radish, basil, beets, udzu winawake, kabichi, ndi kale.

Anthu ambiri amasangalala ndi masamba ang'onoang'ono a tizilombo tating'onoting'ono chifukwa cha kukoma kwawo, crisp crunch, ndi mitundu yowala.

N'CHIFUKWA IZI NDI ZABWINO KWA INU

Ma microgreens ali ndi zakudya zambiri. Tizilombo ting'onoting'ono tating'onoting'ono tambiri timakhala ndi mavitamini ndi ma antioxidants nthawi 4 mpaka 6 kuposa mitundu yawo yayikulu. Antioxidants ndi zinthu zomwe zimathandiza kupewa kuwonongeka kwa khungu.

Ma microgreen otsatirawa ali ndi mavitamini ambiri kuposa mitundu yawo yayikulu:

• Kabichi wofiira - Vitamini C
• Green daikon radish - Vitamini E
• Cilantro - Carotenoids (ma antioxidants omwe amatha kukhala vitamini A)
• Garnet amaranth - Vitamini K

Kudya zipatso zambiri ndi ndiwo zamasamba zamtundu uliwonse ndibwino kwa inu. Koma kuphatikiza tizilombo tating'onoting'ono tomwe timadya muzakudya zanu kumatha kukupatsani mphamvu zowonjezera michere m'ma calories ochepa.

Ngakhale sizitsimikiziridwa bwino, kudya zakudya zabwino zopatsa zipatso ndi ndiwo zamasamba kumachepetsa chiopsezo cha khansa ndi matenda ena osachiritsika. Ngati mumamwa mankhwala ochepetsa magazi, monga anticoagulant kapena antiplatelet mankhwala, mungafunikire kuchepetsa zakudya za vitamini K. Vitamini K akhoza kukhudza momwe mankhwalawa amagwirira ntchito.

MMENE AMAKONZEKERA

Ma Microgreens amatha kudyedwa m'njira zingapo zosavuta. Onetsetsani kuti muzitsuka bwinobwino.

• Idyani yaiwisi. Onjezerani iwo ku saladi ndikudzaza ndi mandimu pang'ono kapena kuvala. Zimakhalanso zokoma paokha.
• Zakudya zokongoletsa ndi tizilombo tating'onoting'ono tating'onoting'ono. Awonjezereni ku mbale yanu ya kadzutsa. Pamwamba nsomba, nkhuku, kapena mbatata zophikidwa ndi ma microgreens.
• Awonjezereni ku sangweji kapena kukulunga.
• Onjezerani ku supu, kusonkhezera batala, ndi mbale za pasitala.
• Awonjezereni ku zakumwa zakumwa kapena malo ogulitsa.

Ngati mumalima tizilombo tating'onoting'ono tanu kapena kugula mu nthaka, tulutsani zimayambira zathanzi ndikusiya masamba ali ndi masiku 7 mpaka 14. Idyani mwatsopano, kapena musunge m'firiji.

KUMENE MUNGAPEZE MICROGREENS

Ma microgreens amapezeka m'sitolo yazaumoyo yakomweko kapena kumsika wazakudya zachilengedwe. Yang'anani pafupi ndi letesi ya phukusi la masamba omwe ali ndi zimayambira ndi masamba (mainchesi angapo, kapena masentimita asanu, m'litali). Onaninso msika wa mlimi wakwanuko. Zida zokulitsira ma microgreen zitha kuyitanidwa pa intaneti kapena kupezeka m'masitolo ena kukhitchini.

Zisankho zimatha kusintha nthawi ndi nthawi kotero yang'anirani zomwe mumakonda.

Ndizotsika mtengo, chifukwa chake mungafune kuyesa kuzikulitsa pawindo lanu la khitchini. Akadulidwa, amatha kukhala m'firiji masiku 5 mpaka 7, nthawi zina kupitilira kutengera mtundu.

Zakudya zopatsa thanzi - ma microgreens; Kuonda - microgreens; Zakudya zabwino - ma microgreens; Ubwino - ma microgreens

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Njira zopewera kunenepa kwambiri ndi matenda ena osachiritsika: CDC imawongolera njira zokulitsira kudya zipatso ndi ndiwo zamasamba. Atlanta: Dipatimenti ya Zaumoyo ndi Zaumunthu ku U.S. 2011. www.cdc.gov/obesity/downloads/fandv_2011_web_tag508.pdf. Inapezeka pa Julayi 1, 2020.

Choe U, Yu LL, Wang TTY. Sayansi yakumbuyo kwama microgreen ngati chakudya chatsopano chosangalatsa m'zaka za zana la 21. J Agric Chakudya Chem. 2018; 66 (44): 11519-11530. (Adasankhidwa) PMID: 30343573 pubed.ncbi.nlm.nih.gov/30343573/.

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso amadzimadzi. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 49.

Dipatimenti ya Zamalonda ku US (USDA), Agricultural Research Service (ARS). Zamasamba zapaderazi zimanyamula nkhonya yathanzi. Magazini Yofufuza Zaulimi [pa intaneti]. www.ars.usda.gov/news-events/news/search-news/2014/specialty-greens-pack-a-nutritional-punch. Idasinthidwa pa Januware 23, 2014. Idapezeka pa Julayi 1, 2020.

• Zakudya zabwino