Microgreens zvidiki zviduku zvezvirimwa zvinodyiwa izvo zvinowanzoshandiswa kuwedzera ruvara uye kunakira kudya. Izvo zviduku zvikuru kudarika miti yakawanda, kunyange "mwana" miriwo, uye yakakura mumukurumbira, zvikurukuru mumitambo yakanakisisa yekudyira.
Izwi rokuti "microgreen" harisi rakananga kune imwe mbeu. Kazhinji microgreens dzinosanganisira radish, kabichi, masardard, parsley, mashizha e beet, celery, uye cilantro.
Microgreens dzinowanzova nechikafu chakanaka-kunyange zvazvo vanhu vasingawanzozvidya zvakakura, ivo vachiri mavhithamini nemaminerari. Ichokwadi, vane huwandu hwakanyanya hwemakemikari hunofananidzwa nemiti yakakura zvakakwana.
Ko Microgreens Yakakura Sei?
Mbeu dzegrogreen dzakasimwa mumafoshoro kana madhokwe maduku uye dzinokohwa mavhiki maviri kana mana gare gare. Vanogona kukura mumba kana kunze. Miti miduku yakagadzirira kukohwa nokukurumidza pavanenge vachibereka mashizha mashoma echokwadi. Iyo mikoko yakawanda inogona kubviswa kubva muivhu uye yakanatswa kana kuti tsananguro inotemwa pamusoro pevhu. Miti yacho inotunganidzwa uye inotengeswa kuresitorendi uye zvishomanana zvekudya zvekudya.
Iwe unogona kuwana microgreens pamisika yevarimi kana zvimwe zvekudya zvekudya, asi vanongopedza vhiki pasi pepamusoro pemamiriro ezvinhu, saka havazoendeswi kure nekure uye iwe uchada kuvashandisa pakarepo . Zvichida sarudzo iri nani iri kukura pamba.
Vashandi vanogona kukura nyore microgreens pamba kumba kwavo kana mumba, chero bedzi paine zindo rakajeka kana kuti chiedza chinoreva kukura mbeu. Microgreens haitore nzvimbo yakawanda uye inongoda chete masendimita masere ekugadzira ivhu. Dyara mbeu shoma shoma kupfuura iwe iwe unogona kuwedzera zvirimwa zvinokura uye kunyorera ivhu uye microgreens nguva dzose kuchengetedza ivhu rakasviba.
Inomera Haisi Madiki
Zvitsva zvinodyiwa, zvakadai seafafa uye zvinomera zvebhinzi, zvave zvakapoteredza kwemazuva mazhinji (kunyange zvazvo zvakaoma kuwana michero yakaoma mazuva ano nekuda kwekubuda kwezvirwere zvekudya nekuda kwekudya kwemafuro asina kudya). Microgreens uye zvinomera zvinogona kutarisa zvakafanana asi kune zvimwe zvakasiyana pakati pezviviri.
Imwe misiyano huru ndeyekuti yakakura sei. Microgreen mbeu inodyarwa uye yakakura muvhu, sevamwe vanhu vakura mumunda. Nekumera, mbeu inomera mumvura kana mumashamba emvura kwemazuva mashomanana, kazhinji munzvimbo dzakasviba dzomumvuri, kusvikira dzichikura. Panguva iyoyo, ivo vakagadzirira kuiswa mumapuranga uye kutumirwa kuzvitoro.
Dambudziko nderokuti mamiriro ekukura anomera anowedzera dambudziko rekusvibiswa kwebhakitiriya rinokonzera zvirwere zvekudya. Sezvo microgreens isiri kukura nenzira imwechete iyo inomera, haina ngozi imwe chete. Zvechokwadi, vachiri kutarisirwa kunyatsogadziriswa nekuchengetedzeka kwezvokudya mupfungwa, sezvinongoita chero veggie yakasvibirira kana yeguru.
Imwe misiyano pakati pezviviri ndeyokuti kana iyo yakatunganidzwa, inomera inosanganisira mbeu, midzi, shina, uye mashizha mashoma asina kusimbiswa. Microgreens haisati yagadzirira kukohwa kusvikira ivo vachikura musara wavo wekutanga wemashizha echokwadi, uye kuvashumira nemidzi yavo ndezvokuda.
Kazhinji kazhinji zviri nyore kuti vadzivise pamatemu.
Microgreens Nutrition
Pakati pese , microgreens ine zvikamu zvakakwirira zvevhithamini kupfuura zvikamu zvakakura zvezvirimwa zvakafanana. Chimwe chekuongorora chakaongorora mhando dzakasiyana-siyana dzakasiyana-siyana dzemakiritsiki uye dzakaona kuti kabichi tsvuku ine vitamini C yakawanda, garnet amaranth yakanga ine vitamin K1 yakawanda, uye daikon rairi radish radish microgreens ine mavitamini D. Mukuwedzera, vatsvakurudzi vakaona kuti cilantro microgreens yaiva nepamusoro-soro kuongororwa kwema carotenoids maviri anonzi lutein uye zeaxanthin.
Imwe yedzidzo yakafananidza zvigadziriswa zvicherwa zvakakwana zvakakura chetukutu uye lettuce microgreens uye yakawana maduku maduku aiva nemamwe calcium, magnesium, iron, zinc, uye manganese kupfuura miti yakakura zvakakwana.
Kunyange zvazvo tsvakurudzo dzakawanda dzichidikanwa kuti uzive zvakakwana zvoutano hwe microgreens, zvigadzirwa zvishomanana zvakanyorwa muUnited States Dhipatimendi Rezvokurima Zvokudya Zvokugadzira Databases. Somuenzaniso, rimwe zuva reSew Day Day Farms sunflower uye basil microgreen mix ine makirikori makumi maviri, 2 gramu mapuroteni, 4 gramu makhahydrates, 2 gramu fiber, 80 milligrams calcium, uye mamiriyoni 14 ematare.
Zvichida Noutano Inobatsira ye Microgreens
Ikoko hakusi kuongororwa kwakawanda kwema microgreens kunze kwehuwandu hwezvokudya, saka zvakaoma kutaura zvakajeka kuti kudya chero humwe microgreen kunobereka chero humwe hutano hunobatsira. Kunyange zvazvo pasina hutsvakurudzo hunotarisa microgreen kushandiswa mukati mevanhu, imwe nyanzvi yekuongorora yakawana kuti mishonga inodarika yakawanda yakadyiwa kudya kwepamusoro-mafuta uye yakatsvuka kabichi microgreens yaiva nechezasi yeLDL-cholesterol (yakaipa) uye haina kuwana uremu hwakawanda semakonzo aidya zvakanyanya mafuta ezviyo oga kana kuti neakura yakakura kabichi.
Ichokwadi kuti yakareba kubva kune zvidzidzo zvezvipfuwo kune vanhu, asi zvinonzwisisika kuti microgreens kubva kumiti yakakwirira mune phytochemicals ine utano, yakadai seiyo inowanikwa muhomwe kabichi, inogona kuva nehutano hwakafanana. Ichokwadi, chimwe chidzidzo chakawana microgreens kubva mumhando dzeBrassica, kusanganisira red kabichi, tsvuku yemasitadhi, yepepuru yepepuru, uye kohlrabi yepepuru, chaizvoizvo ine yakaoma uye mamwe marudzi e polyphenols akaenzana nemiti yakakura.
Maitiro Okushandisa Microgreens Pamba
Kana iwe uine ruzivo, iwe unogona kuwana microgreens muzvimwe zvikafu zvezvokudya kana varimi vemisika. Asi nganyeverwe, vangave yakadhura, zvakapoteredza madhora makumi matatu (pound) (inoita kuti kicheni microgreen munda iite sechinhu chikuru). Mamwe emhando dzakasiyana-siyana dzinosanganisira arugula, beet miriwo, basil, chard, karoti, cress, amaranth, sipinashi, uye masitadhi. Ivo vane mavhenekisi ane simba saka zvishoma chete zvinodiwa kuti zvive zvakakosha kudya ndiro yako yaunoda. Sarudza microgreens izvo zvitsva zvinotarisa uye uzvichengetedze mufiriji. Yeuka, havazoperi kwenguva yakareba saka vashandise mukati memazuva mashoma.
Microgreens inogona kushandiswa nenzira dzakasiyana-siyana zvichienderana nekudya kwaunenge uchibika. Shandisa microgreens ine mavara uye mavhenekeri anokodzera mavara ako. Semuenzaniso, arugula microgreens ine pepper yakatsvuka-yakafanana. Beet microgreens ine shungu inorwadza asi kuwedzera ruvara rwakatsvuka kune imwe kudya. Carrot microgreens zvishoma zvinyoro uye chard zvose zvakanaka uye zvine unhu hwakaoma.
Wedzera microgreens pane sandwich kana kuvhara panzvimbo yekureruka nguva dzose. Inogona kushandiswa panzvimbo ye, kana kuwedzera kune, imwe yemishonga yako yaunoda, kana iwe unogona kuisa saladhi nekapu kana maviri emakiritsiki, mamwe karoti ane shredded, makungu akachekwa, uye tangy vinaigrette. Microgreens inogonawo kuwedzerwa kumusoro kwepikisa yakatsva kana yakabikwa.
Shoko Rinobva
Kushumira microgreens pamwe chete (kana pamusoro) zvekudya chero ipi zvayo inzira yakanaka yekuwedzera mamwe mavitamini nemamaminera pakudya kwako kwakakwana. Zvisinei, sezvo vaine zvakawanda zvinovhunga, chete zvishoma zviduku zve microgreens zvinowanzodiwa. Chinyorwa chiduku chegorogi chekudya hachifaniri kutora nzvimbo yakawanda yejindu jiradi ye fiber content uye volume, asi ichiri kutakura punch yezvokudya.
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> Mir SA, Shah MA, Mir MM. "Microgreens: Kubudisa, Shelf Life, uye Bioactive Components." Crit Rev Food Sci Nutriti. 2017 Aug 13; 57 (12): 2730-2736.
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