I-microgreens kukhona izithombo ezincane zezitshalo ezidliwayo ezivame ukusetshenziselwa ukwengeza umbala nokuvutha kokudla. Zincane kakhulu kunezihlahla ezivamile, ngisho nemifino "baby", futhi sezikhulile ekudume, ikakhulukazi emibuthanweni emihle yokudlela.
Igama elithi "microgreen" alisho lutho kunoma yisiphi isitshalo esisodwa. Ama-microgreens ajwayelekile afaka isithombo, iklabishi, isinaphi, i-parsley, amaqabunga e-beet, isilimo esidliwayo esinamagatsha anamanzi kanye nesilwane.
Ama-microgreens ngokuvamile anomsoco omuhle-nakuba abantu bengavami ukuwadla ngobuningi, basengamavithamini namaminerali aphezulu. Eqinisweni, banomsoco ophakeme kakhulu wezakhi eziqhathaniswa nezitshalo ezivuthiwe ngokuphelele.
I-Microgreens ikhule kanjani?
Imbewu ye-microgreen itshalwe emafulethini noma amabhodwe amancane futhi ivunwe amasonto amabili kuya kwamane kamuva. Bangakhula endlini noma ngaphandle. Izitshalo ezincane zilungele ukuvuna ngokushesha nje lapho zikhiqiza amaqabunga amancane. I-microgreens ingasuswa emhlabathini futhi ihlanjululwe noma iziqu zinqunywe ngaphezu kwenhlabathi. Izitshalo zihlanganisiwe futhi zihanjiswe ezindaweni zokudla kanye nezitolo ezimbalwa ezikhethekile zokudla.
Ungakwazi ukuthola ama-microgreens kumakethe amafama noma ezinye izitolo zokudla, kepha ziphela kuphela ngesonto ngaphansi kwezimo ezinhle kakhulu, ngakho ngeke zithunyelwe kude futhi kuzodingeka uzisebenzise ngokushesha . Mhlawumbe isisombululo esingcono sibakhulisa ekhaya.
Abasimili bangakhula kalula ama-microgreens khona ekhaya ekhaya noma endlini, uma nje kukhona iwindi elikhanyayo noma ukukhanyisa okuhloswe ukutshala izitshalo. I-microgreens ayithathi isikhala esiningi futhi idinga kuphela amasentimitha amabili enhlabathi. Hlanyela imbewu kancane kakhulu kunokuba ungathanda izitshalo ezikhulayo futhi uphole inhlabathi namagciwane amakhulu okugcina inhlabathi ibe mvula.
Amahlumela awawona ama-microgreens
Izitshalo ezidliwayo, ezifana nama-alfalfa amahlumela kanye namahlumela ebhontshisi, ziye zahlala isikhathi eside (nakuba kunzima ukuthola izithelo eziluhlaza kulezi zinsuku ngenxa yokuqubuka kokugula okubangelwa ukudla ngenxa yezihlumela ezinganambitheki). Ama-microgreens namahlumela angase abukeke afana kodwa kukhona umehluko phakathi kokubili.
Umehluko omkhulu kakhulu ukuthi bakhulile kanjani. Imbewu ye-microgreen itshalwe iphinde ikhule emhlabathini, njengabahlobo bayo begadi bekhulile. Ngokuba amahlumela, imbewu ihluma emanzini noma emasakeni amathanga izinsuku ezimbalwa, ngokuvamile ezindaweni ezimnyama ezifudumele, baze bahlume. Ngaleso sikhathi, sebekulungele ukuhlanganiswa futhi bathunyelwe ezitolo.
Inkinga yukuthi izimo ezikhulayo zamahlumela zandisa ingozi yokungcoliswa kwamagciwane okubangela izifo zokudla. Njengoba ama-microgreens akhuliswa ngendlela efanayo namahlumela, ayinayo ingozi efanayo. Yiqiniso, kusadingeka ukuthi iphathwe ngendlela efanele ngokuphepha kokudla engqondweni, njenganoma yiliphi i-vegigie eluhlaza noma eluhlaza.
Omunye umehluko phakathi kwalaba ababili ukuthi uma behlanganisiwe, amahlumela afaka imbewu, izimpande, iziqu, namaqabunga amancane angathuthuki. Ama-microgreens awalungele ukuvuna aze akhule isethi yawo yokuqala yamaqabunga eqiniso, futhi ukuwakhonza ngezimpande zabo kuyakhethwa.
Ngokuvamile kulula ukuwaqeda e-stem.
I-Microgreens Ukudla
Ngokuvamile , ama- microgreens aqukethe izingxube eziphakeme kakhulu zamavithamini kunezinguquko ezigcwele ngokugcwele kwezitshalo ezifanayo. Ucwaningo olulodwa lwahlola izinhlobo ezingu-25 ezahlukene zemifino emincane futhi lithola ukuthi iklabishi ebomvu yayinevithamini C kakhulu, i-garnet amaranth yayinevithamini K1 kakhulu, futhi i-daikon eluhlaza izimbiza ezincane ezinama-microgreen ayenayo i-vitamin D. Ngaphezu kwalokho, abacwaningi bathola ukuthi i-cilantro microgreens yayine-high ukuhlushwa kwama-carotenoids amabili okuthiwa i-lutein ne-zeaxanthin.
Olunye ucwaningo lwaqhathanisa okuqukethwe kwamaminerali ngokulondoloza i-lettuce eluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza okweluhlaza oluhlaza okweluhlaza oluhlaza okweluhlaza.
Nakuba kwenziwa ucwaningo oluthe xaxa ukuze uthole ulwazi olugcwele lokudla okunomsoco we-microgreens, imikhiqizo embalwa ibhalwe ohlwini loMnyango wezoLimo lwezokuLawulwa kwamaZiko e-United States. Isibonelo, i-ounce eyodwa ye-New Day Farms ye-Farms mix kanye ne-basil microgreen mix inama-khalori angu-25, ama-2 amagremu amaprotheni, ama-4 amagremudididrate, ama-gram angu-2, ama-milligrams calcium, nama-milligram angu-14 ensimbi.
Izinzuzo zezempilo ezinokwenzeka ze-Microgreens
Kukhona ukucwaninga okwanele okutholakala kwamagciwane amancane ngaphezu kokuqukethwe komsoco, ngakho-ke kunzima ukusho ngokuqinisekile ukuthi ukudla noma yikuphi ukukhanya okuncane kuzoveza izinzuzo ezithile zempilo. Ngenkathi kungekho zifundo ezibuka ukusetshenziswa kwamagciwane ezincane, omunye ucwaningo lwama-laboratory lathola ukuthi amagundane amaningi ngokweqile ayidla ukudla okunamafutha aphakeme kanye nama-microgreen amaqabunga abomvu aye nomzimba ophansi we-LDL-cholesterol (uhlobo olubi) futhi awutholanga isisindo esikhulu njengoba amagundane adla ukudla okunamafutha aphezulu kuphela noma ngeklabishi elibomvu elivuthiwe.
Yiqiniso, sekude isikhathi eside kusuka ezifundweni zesilwane kubantu, kodwa kunengqondo ukuthi izitshalo ezincane ezivela ezitshalweni eziphakeme kuma-phytochemicals ezinempilo, njengalabo abatholakala eklabishi ebomvu, zingaba nezinzuzo ezifanayo zezempilo. Eqinisweni, olunye ucwaningo lwathola ama-microgreens ezinhlobonhlobo zeBrassica, kuhlanganise iklabishi ebomvu, isinaphi elibomvu, lwesinaphi elibomvu, ne-kohlrabi elibomvu, empeleni kunezinhlobo eziyinkimbinkimbi nezinhlobonhlobo ze- polyphenols uma kuqhathaniswa nezitshalo ezivuthiwe.
Indlela Yokusebenzisa I-Microgreens Ekhaya
Uma unenhlanhla, ungakwazi ukuthola ama-microgreens ezitolo ezikhethekile zokudla noma izimakethe zamafama. Kodwa zixwayiswe, cishe zibiza kakhulu, zizungeze ama-dollar angu-30 ngesiliva (yenza lelo jiksi elincane lekhishini libheke njengomqondo omuhle). Ezinye zezinhlobo ezivamile zihlanganisa i-arugula, imifino yesithombo sebhitrudi, isisekelo se-basil, i-chard, isanqante, i-cress, i-amaranth, isipinashi, nesardadi. Bane-flavour ezinamandla ngakho okuncane okudingekayo ukuze kuphekwe isitsha sakho ozithandayo. Khetha ama-microgreens ahlanzekile futhi uwagcine esiqandisini. Khumbula, ngeke bahlale isikhathi eside ukuze bawasebenzise ezinsukwini ezimbalwa.
I-microgreens ingasetshenziswa ngezindlela ezahlukene ngezindlela zokudla oziphekayo. Sebenzisa ama-microgreens anemibala nama-flavour afana nemifino yakho. Isibonelo, i-arugula microgreens ine-flavour efana ne-pepper-like. I-beet microgreens ine-taste flavor kodwa engeza umbala obomvu obomvu kwisidlo. I-carrot microgreens ingamnandi futhi i-chard kokubili inhle futhi ine-flavor enamandla.
Engeza ama-microgreens esakhiweni noma ugobe endaweni ye-ulethisi evamile. Zingasetshenziswa endaweni, noma ngaphezu kwalokho, ezinye zamakhemikhali ozithandayo, noma ungenza isaladi ngendebe noma emibili yemifino emincane, izaqathe ezithile, ama-nut oqoshiwe kanye ne-vinaigrette e-tangy. I-microgreens ingabuye yengezwe phezulu kwe-pizza eshisa kakhulu noma imifino egosiwe.
Izwi elivela
Ukukhonza ama-microgreens eceleni (noma ngaphezulu) kwanoma yikuphi isidlo kuyindlela enhle yokwengeza amavithamini namaminerali amaningi ekudleni okulinganiselayo. Kodwa-ke, njengoba bane-ukunambitheka okuningi kakhulu, nje kuphela inani elincane lamagciwane amakhulu adingekayo. Isaladi encane ye-microgreen angeke ithathe indawo yesaladi enkulu enempilo ye-fiber okuqukethwe kanye nevolumu, kodwa isayiphakamisa i-punch enempilo.
> Imithombo:
> Huang H, Jiang X, Xiao Z, Yu L, Pham Q, Sun J, Chen P, Yokoyama W, Yu LL, Luo YS, Wang TT. "I-Microgreens Ebomvu I-Cabbage (Circulating Low-density Lipoprotein (Ldl), I-Cholesterol Yesibindi, ne-Cytokines Engabhubhisayo Emantwini Ixhaphaza Ukudla Okunamafutha Aphezulu." J Agricultural Food Chem. 2016 Dec 7; 64 (48): 9161-9171.
> Mir SA, Shah MA, Mir MM. "I-microgreens: Ukukhiqiza, i-Shelf Life, ne-Bioactive Components." Crit Rev Rev Food Sci Nutr. 2017 Aug 13; 57 (12): 2730-2736.
> Pinto E, Almeida AA, Aguiar AA, Ferreira I. "Ukuqhathaniswa Phakathi Kwemininingwane Yommbilo Nitrate Ukugxila Kwezingqikithi Ezincane Nezingqungquthela Ezivuthiwe." I-J Food Compos Anal (2015) 37: 38-43.
> Sun J, Xiao Z, Lin LZ, Lester GE, Wang Q, Harnly JM, Chen P. "Ukuprofetha kwePolphenols ezinhlanu ze-Brassica Species ngu-UHPLC-ESI / HRMS (n.)." J Agricultural Food Chem. 2013 Nov 20; 61 (46): 10960-70.
> Xiao Z, Lester GE, uLoo Y, Wang Q. "Ukuhlolwa kwamaVithamini kanye neCarotenoid Concentration of Emerging Products Products: Izidakamizwa ezidliwayo." J Agricultural Food Chem. 2012 Aug 8; 60 (31): 7644-51.