Usenokuba uqaphele ukuba ii-microgreens ziye zaba zezona garnishes ezithandekayo ekutyeni okulungileyo, kwaye kulula ukubona ukuba kutheni abapheki abaphezulu bengenako ngokwaneleyo kubo. Izityalo ezithambileyo azinikezeli nje kuphela isibheno esibonakalayo, kodwa zigcwele iincasa ezibukhali.
Ngoku, amagqabi amancinci ayabonakala kwiimarike zamafama nakwiindawo zokuvelisa kwiivenkile ezinkulu, ezinokuthi zikwenze uzibuze ukuba kufanelekile na. Ngapha koko, ngaba abadlali abafuni imifuno eyongezelelekileyo njengendlela yokufumana sonke isondlo esisidingayo kwimpilo engcono kunye nokusebenza? Okanye ngaba izityalo eziluhlaza ziyenye nje isimbo sokutya esingayi kwenza okungakumbi kunokubeka isibotho kwisipaji sakho?
Bazintoni?
Eli ligama lentengiso yemifuno kunye nemifuno engekavuthwa: i umhlaba ophakathi phakathi kwehlumelo kunye nohlaza oluthambileyo. Oko kwathiwa, akufanele badideke kunye namathupha, angenamagqabi. Izihluma nazo zinomjikelezo omfutshane kakhulu wokukhula weentsuku ezi-2-7, ngelixa i-microgreens ivunwa ngokubanzi emva kweentsuku ezi-7-21 emva kokuntshula, xa amagqabi okuqala okwenyaniso esityalo sele evele.
I-Microgreens ifana kakhulu nemifuno yomntwana, ngokuba kuphela izikhondo kunye namagqabi ayo athathwa njengento enokutyiwa. Ngokungafaniyo neentsana eziluhlaza, nangona kunjalo, zincinci kakhulu kwaye zinokuthengiswa ngaphambi kokuvuna. Oku kuthetha ukuba izityalo zingathengwa ngokupheleleyo kwaye zisikwe ekhaya, zigcinwe ziphila de zidliwe.
Ngokomzekelo, ezi ziquka ukutya okufana neradishes, i-kale, kunye ne-broccoli ekude ekufikeleleni ekuvuthweni, kodwa endaweni yoko ikwinqanaba lokuhluma apho inamagqabi amabini angavulwanga abizwa ngokuba yimbewu. iicotyledons. (Ngokwahlukileyo koko, ihlumela yimbewu ehlumayo eye yaqhekeka kwaye yathumela into efana nemisila emhlophe.)
IMicrogreens ivunwa ngaphezu komgca womhlaba xa isityalo singekho ngaphezu kwe-5 centimeters, okuthatha iveki enye ukuya kwezintathu ukusuka ekuhlwayeleni imbewu. Nangona zincinci, ezi zityalo zincinci zibonelela ngeencasa ezibukhali, imibala eqaqambileyo, kunye nokwakheka okukhethekileyo.
I-Radish kunye ne-mustard micros yongeza umlilo womlilo; i-arugula iya kuvusa i-taste buds kunye ne-spicy touch; kwaye amaqunube eertyisi anencasa njengeeertyisi zintsha onokucinga ngazo.
Iindidi
Imikrolo eluhlaza ingakhuliswa kwiintlobo ezininzi zembewu. Ezona ndidi zidumileyo ziveliswa kwiimbewu zeentsapho zezityalo ezilandelayo:
- Brassicaceae: iCauliflower, ibroccoli, ikhaphetshu, i-watercress, iradish, kunye ne-arugula
- IAsteraceae: iletisi, endive, radicchio kunye neradicchio
- I-Apiaceae: Idile, umnqathe, fennel kunye neselery
- I-Amaryllidaceae: igalikhi, itswele, i-leek
- I-Amaranthaceae: I-Amaranth, iquinoa, i-chard, ibhitroot kunye nesipinatshi.
- IiCucurbits: i-melon, ikhukhamba kunye nethanga
Ukutya okuziinkozo okunjengerayisi, ihabile, ingqolowa, umbona, nerhasi, kwakunye nezityalo eziziimbotyi njengeertyisi, iimbotyi neelentile, nazo maxa wambi zikhuliswa njengezityalo eziluhlaza. I-Microgreens iyahluka kwi-flavour, enokuthi ihluke kwi-neutral ukuya kwi-spicy, i-tart encinci, okanye ikrakra, kuxhomekeke kwiindidi. Ngokubanzi, incasa yayo ithathwa njengeyomelele kwaye igxininise.
Ixabiso lesondlo
Ngokwezondlo zibonisa ukuba izinto ezilungileyo zinokuza kwiiphakheji ezincinci. Inzululwazi icebisa ukuba amagqabi amancinci ezityalo anokuba nawo amanqanaba aphezulu eevithamini ezithile kunye ne-antioxidants kunezityalo ezisele zikhulile.
Uphando lweSebe lezoLimo lase-US lufumene ukuba igram yegram, i-microgreens efana i-coriander kunye ne-amaranth inokuthi igxininiswe ngakumbi kwizondlo ezibalulekileyo ezifana ivithamin C, i-beta-carotene kunye ne-vitamin K kuneenguqulelo zabo zabantu abadala. Ke inguqulelo yekhaphetshu ebomvu inokukunika isitofu esikhulu sevithamin C, izondlo eziyimfuneko kwimpilo yentliziyo.
Iintyatyambo ezincinci ze-broccoli zipakishwe ngezondlo i-sulforaphane, ikhompawundi enamandla yokulwa nomhlaza. (Xa uhlafuna amahlumela e-broccoli, uvula i-enzyme ebizwa ngokuba yi-myrosinase eguqula i-compound glucoraphanin kwihluma le-broccoli ibe yi-sulforaphane.) Ukongeza, ziqulathe a umthamo obonakalayo wefiber yokutya ukukunceda uzive unelisekile kwaye uphucule i-microbiome yakho.
Amanqanaba esondlo kunye ne-antioxidant anokwahluka kakhulu phakathi kwe-microgreens (ukukhula, ukuvunwa, kunye neemeko zokuphatha kunokuba nempembelelo enkulu kumxholo wezondlo), ngoko ke inokuba licebo elihle ukubandakanya iintlobo ezimbalwa ezahlukeneyo kwisidlo sakho ukuze ufumane iintlobo ezininzi zesondlo. .
Sekunjalo, akufanele uthengise ngeentloko zakho ezikhule ngokupheleleyo ze-broccoli kwinqwelo yokuthenga egcwele i-microgreens. Kubantu abaninzi, kuya kuba nzima (kwaye kuyabiza kakhulu ukuba awukhuli eyakho) ukufumana sonke isondlo esekwe kwisityalo, kuba ubukhulu bokukhonza buba buncinci kwaye ishelufu ihlala imfutshane.
Inzuzo
Ukutya imifuno kudibaniswa nomngcipheko ophantsi wezifo ezininzi. Oku kunokwenzeka ukuba ngumbulelo kwizixa eziphezulu zeevithamini, iiminerali, kunye neekhompawundi zezityalo eziluncedo eziqulethwe. I-Microgreens iqulethe izixa ezifanayo, ukuba aziphezulu, zezi zondlo kunemifuno evuthiweyo. Ngaloo ndlela, banokunciphisa ngokufanayo umngcipheko wezi zifo zilandelayo:
- Isifo senhliziyo: I-Microgreens ngumthombo ocebileyo we-polyphenols, iklasi ye-antioxidants edityaniswe nomngcipheko ophantsi wesifo senhliziyo. Basenokunciphisa amanqanaba e-triglycerides kunye ne "cholesterol embi" ye-LDL.
- Isifo se-Alzheimer: Ukutya okutyebileyo kwi-antioxidants, kubandakanywa nezo ziqulethe ixabiso eliphezulu le-polyphenols, kunokudibaniswa nomngcipheko ophantsi we-Alzheimer's disease.
- Isifo seswekile: I-Antioxidants inokunceda ukunciphisa uhlobo loxinzelelo olunokuthintela iswekile ukuba ingangeni ngokufanelekileyo kwiiseli. Kuphononongo lwaselabhoratri, i-fenugreek microgreens ibonakale iphucula ukufunyanwa kweswekile yeselula phakathi kwe-25% kunye ne-44%.
- Iintlobo ezithile zomhlaza: Iziqhamo kunye nemifuno etyebileyo kwii-antioxidants, ngakumbi ezo zityebileyo kwi-polyphenols, zinokunciphisa umngcipheko weentlobo ezininzi zomhlaza. I-polyphenol-rich rich microgreens inokulindeleka ukuba ibe nemiphumo efanayo.
Nangona oku kubonakala kuthembisa, kufuneka kuqatshelwe ukuba inani lezifundo ezilinganisa ngokuthe ngqo isiphumo se-microgreens kwezi meko zonyango lilinganiselwe, kwaye akukho nanye inokufunyanwa ebantwini. Ke ngoko, uphando oluninzi luyafuneka ngaphambi kokuba kuthathwe izigqibo eziqinileyo.
Indlela yokubongeza kwisidlo?
Iziphumo zophononongo kwiJournal yeSayensi yoKutya zibonisa ukuba abathengi abaninzi banomdla kwi-flavour kunye nokubonakala kwe-microgreens kwaye banokuvuma ukuzifaka rhoqo kwizidlo zabo. Ngethamsanqa, izihluma eziguquguqukayo zinokutyiwa ngeendlela ezahlukeneyo. Sicebisa ukuba uzizame iisandwich, isonga kunye neesaladi.
Zikwajongeka kakuhle kwimiqulu ye sushi yenziwe ekhaya kwaye njani Hombisa kwi-veggie burger okanye kwisitya seenkozo ezipheleleyo. Basenokuvuya iitacos, itshizi egcadiweyo, i-avocado toast, i-tortilla kunye namaqanda aqhekekileyo.
Ungazithenga phi?
Ukwandisa ngaphaya kwe-alfalfa, izityalo eziluhlaza ukusuka kwiradish ukuya kwi-amaranth zifumaneka ngokubanzi iivenkile zokutya okunempilo, iimarike zamafama, kunye nezinye iivenkile ezinkulu. Khetha ezo zineengca ezijongeka ziluhlaza, uphawu lokuba zisanda kuthathwa kwaye zinencasa ephezulu kunye nesondlo. Kufuneka kwakhona babe ne ivumba elitsha alikho ivumba elibi. Ngokuqinisekileyo ziphepheni ezibonakala zikhangeleka ngathi zilungile, enokuba luphawu lokukhula kwebhaktheriya.
Xa kuthelekiswa nemifuno eqhelekileyo, zinokubiza ngokumangalisayo ngokusekelwe kubunzima. Unokuthenga ikhaphetshu ngexabiso elifanayo njengeqela elincinci lexabiso eliphezulu le-micro version. (Zingabizi kakhulu xa zithengwe kumthengisi wasekhaya kwimarike yamafama.)
Nangona kunjalo, unokufama ngokulula unyaka wonke ukukhula kwe-microgreens ekhitshini lakho, eliya kutshisa umngxuma omncinci kakhulu kwi-wallet yakho; Imalunga neyona projekthi yegadi ilula ekhoyo, akukho bhontsi eluhlaza efunekayo. Ikwayiprojekthi enkulu yentsapho, njengoko kukho ubungqina bokuba ukukhula kwemifuno kunokunceda abantwana batye ngakumbi kwaye banandiphe ukutya okuhlukahlukeneyo.
Kwigadi eyi-intshi enye, yonke into oyifunayo yimbewu, umhlaba, kunye nezikhongozeli ezimbalwa (izikhongozeli zeplastiki ezibamba amaqunube kunye nesipinatshi somntwana zisebenza ngokugqibeleleyo).