Iwe unogona kunge wakacherechedza kuti ma microgreens ave mamwe emhando dzinodiwa zvikuru pakudya kwakanaka, uye zviri nyore kuona kuti sei vapfuri vepamusoro vasingakwanisi kuwana zvakakwana kwavari. Miti yakapfava haisi kungopa kukwezva kwekuona, asiwo izere nekunaka kwakanyanya.
Iye zvino, mashizha maduku ari kuonekwa pamisika yevarimi uye mune zvigadzirwa zvezvitoro zvemasupamaketi, izvo zvingave zvichiita kuti iwe uzvibvunze kana zvakakodzera splurge. Mushure mezvose, vatambi havadi mimwe miriwo senzira yekuwana kudya kwese kwavanoda kwehutano hwakanaka uye kuita? Kana kuti michero miduku inongova imwe fashoni yechikafu isingaiti zvikuru kupfuura kungobondera muchikwama chako?
Ndezvipi?
Iri izwi rekutengesa miriwo nemishonga isati yakura: the nzvimbo yepakati pakati pezvinomera uye girinhi nyoro. Izvo zvakati, havafanirwe kuvhiringidzwa nemabuds, ayo asina mashizha. Mabukira anewo kupfupika kwekukura kwemazuva 2-7, nepo microgreens inowanzokohwewa mazuva 7-21 mushure mekumera, kana mashizha ekutanga echirimwa abuda.
Microgreens dzakanyanya kufanana nemucheche magidhi, mune izvo chete madzinde ayo nemashizha zvinonzi zvinodyiwa. Kusiyana nemichero yevana, zvisinei, idiki zvikuru uye inogona kutengeswa pamberi pekukohwa. Izvi zvinoreva kuti zvirimwa zvinogona kutengwa zvakakwana uye kuchekwa kumba, zvichengetedze zvipenyu kusvika zvapera.
Semuenzaniso, izvi zvinosanganisira zvikafu zvakaita seradishes, kale, uye broccoli izvo zviri kure kubva pakukura, asi zviri pachinhanho chekumera umo vane mashizha maviri asina kuvhurika anonzi. cotyledons. (Nekusiyana, nhungirwa imbeu dzakamera dzakatsemuka ndokutumira zvinoita semiswe michena.)
Microgreens inokohwewa pamusoro pemutsara wevhu kana chirimwa chisina kureba kupfuura masendimita mashanu, izvo zvinotora vhiki imwe kusvika kumatatu kubva pakudyara mbeu. Sezvidiki sezvazviri, zvirimwa zvidiki izvi zvinopa kunaka kwakanyanya, mavara anopenya, uye akasiyana maumbirwo.
Radish uye masitadhi micros anowedzera kubata kwemoto; iyo arugula ichamutsa maruva ekuravira ne spicy touch; uye nhungirwa dzepizi dzinonaka sepizi dzichangobva kufungidzira.
Mhando
Microgreens inogona kukura kubva kumhando dzakasiyana dzembeu. Mhando dzinonyanya kufarirwa dzinogadzirwa kubva kumbeu dzemhuri dzezvirimwa zvinotevera:
- Brassicaceae: Koliflower, broccoli, kabichi, watercress, radish, uye arugula
- Asteraceae: lettuce, endive, radicchio uye radicchio
- Apiaceae: Dill, karoti, fennel uye celery
- Amaryllidaceae: garlic, onion, leek
- Amaranthaceae: Amaranth, quinoa, chard, beetroot uye sipinashi.
- Cucurbits: melon, cucumber uye nhanga
Zviyo zvakadai semupunga, oats, gorosi, chibage, nebhari, pamwe chete nenyemba dzakadai sepizi, bhinzi, nenyemba, dzimwe nguva zvinorimwawo sezvimiti zvidiki. Microgreens inosiyana mukunaka, iyo inogona kubva kubva kune imwe nyika kusvika kune zvinonhuwira, zvishoma tart, kana kunyange zvinovava, zvichienderana nekusiyana. Kazhinji, kunhuhwirira kwayo kunoonekwa sekwakasimba uye kwakanyanya.
Maitiro ehutano
Nezvekudya zvinovaka muviri vanoratidza kuti zvinhu zvakanaka zvinogona kuuya mumapasuru madiki. Sayenzi inoratidza kuti mashizha madiki emiti anogona kuva nawo yakakwirira yemamwe mavitamini uye antioxidants kupfuura zvinomera zvakura.
Tsvagiridzo neDhipatimendi Rezvekurima reUS yakawana kuti giramu yegiramu, microgreens senge coriander uye amaranth inogona kunge yakanyanya kuomeswa mune zvakakosha zvinovaka muviri senge vhitamini C, beta-carotene uye vhitamini K kupfuura shanduro dzavo dzevakuru. Saka iyo red cabbage version inogona kukupa pfuti yakakura yevhitamini C, chikafu chakakosha pahutano hwemwoyo.
Madiki madiki-akatakura broccoli florets akazara sulforaphane, komboni ine simba-kurwisa cancer. (Paunotsenga broccoli inomera, iwe unomisikidza enzyme inonzi myrosinase inoshandura iyo kompani glucoraphanin mu broccoli inomera kuita sulforaphane.) Mukuwedzera, ivo vane a huwandu hunoonekwa hwefiber yekudya kuti ikubatsire kunzwa kuguta uye kugadzirisa microbiome yako.
Nutrient uye antioxidant mazinga anogona kusiyanisa zvakanyanya pakati pemicrogreens (kukura, kukohwa, uye kubata mamiriro anogona kuve nekukanganisa kukuru pane zvinovaka muviri), saka inogona kunge iri pfungwa yakanaka kuisa mashoma akasiyana siyana mukudya kwako kuti uwane hukuru hwakakura hwekudya kunovaka muviri. .
Zvakadaro, haufanirwe kutengeserana nemisoro yako yakakura zvakakwana yebroccoli kune ngoro yekutenga yakazara nemicrogreens. Kune vanhu vazhinji, zvingave zvakaoma (uye zvinodhura zvakanyanya kana usiri kukura iwe pachako) kuwana chikafu chekudyara-chirimwa, sezvo hukuru hwekushandira hunowanzoita hudiki uye sherufu inorarama ipfupi.
Kubatsirwa
Kudya miriwo kwakabatana nenjodzi yakaderera yezvirwere zvakawanda. Izvi zvingangove nekuda kwehuwandu hwakawanda hwevhitamini, zvicherwa, uye zvinobatsira chirimwa makomisheni anazvo. Microgreens ine yakafanana, kana isiri yakakwirira, huwandu hweizvi zvinovaka muviri pane yakakura girinhi. Saka nekudaro, vanogona zvakare kuderedza njodzi yezvirwere zvinotevera:
- Chirwere chemoyo: Microgreens ipfuma yakawanda ye polyphenols, kirasi ye antioxidants yakabatana nenjodzi yakaderera yechirwere chemoyo. Vanogonawo kuderedza mazinga e triglycerides uye "yakaipa" LDL cholesterol.
- Chirwere cheAlzheimer: Zvikafu zvakapfuma mune antioxidants, kusanganisira izvo zvine huwandu hwakawanda hwepolyphenols, zvinogona kunge zvakabatana nenjodzi yakaderera yechirwere cheAlzheimer.
- Chirwere cheshuga: Antioxidants inogona kubatsira kuderedza rudzi rwekushungurudzika kunogona kudzivirira shuga kuti isapinda mumasero. Muzvidzidzo zvemurabhoritari, fenugreek microgreens yakaita sekuvandudza kutorwa kweshuga pakati pe25% ne44%.
- Mamwe marudzi egomarara: Michero nemiriwo zvakapfuma mune antioxidants, kunyanya izvo zvakapfuma mu polyphenols, zvinogona kuderedza njodzi yemhando dzinoverengeka dzegomarara. Polyphenol-rich microgreens inogona kutarisirwa kuve nemhedzisiro yakafanana.
Kunyangwe izvi zvichiratidzika kunge zvichivimbisa, zvinofanirwa kucherechedzwa kuti huwandu hwezvidzidzo zvinoyera zvakananga mhedzisiro yemicrogreens pamamiriro ezvinhu ekurapa ane mashoma, uye hapana inogona kuwanikwa muvanhu. Naizvozvo, zvidzidzo zvakawanda zvinodiwa pasati paitwa mhedziso dzakasimba.
Nzira yekuwedzera sei pakudya?
Mhedzisiro yeongororo muJournal yeChikafu Sayenzi inoratidza kuti vatengi vazhinji vanofadzwa nekunaka uye kutaridzika kwemicrogreens uye vangave vachida kuvabatanidza kakawanda mukudya kwavo. Sezvineiwo, mabukira akasiyana-siyana anogona kudyiwa nenzira dzakasiyana-siyana. Tinokurudzira kuti uzviedze sandwiches, wraps uye saladi.
Ivo zvakare vanotaridzika zvakanaka mumapumburu e Sushi kumba uye sei shongedza pane veggie burger kana mundiro yezviyo zvakakwana. Vanogonawo kufara tacos, grilled cheese, avocado toast, tortilla uye mazai akakweshwa.
Ndokuvatenga kupi?
Kuwedzera kupfuura alfalfa, microgreens kubva radish kusvika kumaranth iri kuwedzera kuwanikwa mu zvitoro zvezvokudya zveutano, misika yevarimi, uye kunyange mamwe masupamaketi. Sarudza iwo ane edgy-inotaridzika girinhi, chiratidzo chekuti ivo vachangobva kutorwa uye vane yakanyanya kunaka uye kudya kunovaka. Vanofanirawo kuva ne kunhuhwirira kutsva hakuna kunhuwa kunopinza. Zvirokwazvo nzvenga avo vane viscous, iyo inogona kuva chiratidzo chekukura kwebhakitiriya.
Kuenzaniswa nemiriwo yenguva dzose, inogona kudhura zvinoshamisa zvichienderana nehuremu. Unogona kutenga kabhiji rose nemutengo wakafanana neboka diki remhando yepamusoro-yemutengo weiyo micro version. (Zvinogona kudhura kana zvakatengwa kubva kune mutengesi wepamusika pamusika wevarimi.)
Zvisinei, unogona kurima nyore gore rose kukura kwe microgreens mukicheni yako pachako, iyo ichapisa gomba duku zvikuru muchikwama chako; Iri nezve purojekiti iri nyore yebindu iripo, hapana chigunwe chegirini chinodiwa. Iriwo basa guru remhuri, sezvo kune humwe uchapupu hwokuti kurima miriwo kunogona kubatsira vana kudya yakawanda uye kunakidzwa nekudya kwakasiyana-siyana.
Kune imwe-inch gadheni, zvese zvaunoda imbeu, ivhu, uye midziyo mishoma (midziyo yepurasitiki inobata sitirobheri uye sipinachi yevana inoshanda zvakakwana).