Kungenzeka ukuthi uqaphele ukuthi ama-microgreens asephenduke amanye ama-garnishes athandwa kakhulu ekudleni okuhle, futhi kulula ukubona ukuthi kungani abapheki abaphezulu bengakwazi ukuthola okwanele kubo. Izitshalo ezithambile azinikezi kuphela ukukhanga okubonakalayo, kodwa futhi zigcwele ukunambitheka okunamandla.
Manje, amaqabunga amancane ayabonakala ezimakethe zabalimi nasezindaweni zokukhiqiza ezitolo ezinkulu, okungenzeka uzibuze ukuthi kuwufanele yini ukungcola. Phela, abasubathi abadingi imifino eyengeziwe njengendlela yokuthola konke umsoco abakudingayo ukuze babe nempilo engcono nokusebenza? Noma ingabe ama-microgreens angenye nje imfashini yokudla eyokwenza okungaphezu kokuboleka isikhwama sakho semali?
Bayini?
Leli yigama lokumaketha lemifino namakhambi angakavuthwa: the indawo ephakathi phakathi kwamahlumela nemifino ethambile. Sesikushilo lokho, akufanele zididaniswe nama-buds, angenamaqabunga. Amahlumela nawo anomjikelezo wokukhula omfushane kakhulu wezinsuku ezi-2-7, kanti ama-microgreens ngokuvamile avunwa ezinsukwini ezingu-7-21 ngemva kokuhluma, lapho amaqabunga okuqala esitshalo evele evele.
Ama-Microgreens afana kakhulu nemifino yezingane, ngokuthi kuphela iziqu zayo namaqabunga abhekwa njengokudliwayo. Ngokungafani nemifino yezingane, nokho, mincane kakhulu futhi ingathengiswa ngaphambi kokuvuna. Lokhu kusho ukuthi izitshalo zingathengwa ziphelele futhi zisikwe ekhaya, zigcinwe ziphila zize zidliwe.
Isibonelo, lokhu kufaka phakathi ukudla okufana nama-radishes, i-kale, ne-broccoli okusekude ekufinyeleleni ukuvuthwa, kodwa esikhundleni salokho okusesigabeni sokuhluma lapho kunezinhlamvu ezimbili zembewu ezingavutshiwe ezibizwa ngokuthi. ama-cotyledons. (Ngokuphambene, amahlumela ayimbewu ehlumile eqhekekile futhi yathumela okubukeka njengemisila emhlophe.)
Izitshalo ezincane eziluhlaza zivunwa ngaphezu komugqa wenhlabathi lapho isitshalo singengaphezu kwamasentimitha angu-5, okuthatha isonto elilodwa kuya kwezintathu kusukela ekuhlanyelweni kwembewu. Nakuba zizincane, lezi zitshalo ezisencane zinikeza ukunambitheka okugqamile, imibala egqamile, kanye nokwakheka okuyingqayizivele.
I-radish kanye ne-mustard micros yengeza ukuthinta umlilo; i-arugula izovusa ama-taste buds ngokuthinta okubabayo; futhi amahlumela ephizi anambitheka njengophizi osanda kuzalwa ongase uwacabange.
Izinhlobo
Izitshalo ezincane eziluhlaza zingatshalwa ezinhlotsheni eziningi zembewu. Izinhlobo ezidume kakhulu zikhiqizwa embewini yezitshalo ezilandelayo:
- I-Brassicaceae: ukholifulawa, i-broccoli, iklabishi, i-watercress, isithombo, ne-arugula
- I-Asteraceae: ulethisi, i-endive, i-radicchio ne-radicchio
- I-Apiaceae: I-Dill, isanqante, i-fennel nesilimo esidliwayo esinamagatsha anamanzi
- I-Amaryllidaceae: u-garlic, u-anyanisi, i-leek
- I-Amaranthaceae: I-Amaranth, iquinoa, i-chard, i-beetroot nesipinashi.
- I-Cucurbits: ikhabe, ikhukhamba kanye nethanga
Okusanhlamvu okunjengerayisi, i-oats, ukolweni, ummbila, nebhali, kanye nemifino enjengophizi, ubhontshisi, nodali, nazo ngezinye izikhathi zitshalwa njengezitshalo ezincane eziluhlaza. Ama-Microgreens ayahlukahluka ngokunambitheka, okungaba kusuka kokungathathi hlangothi kuya kokubabayo, okune-tart kancane, noma okubabayo, kuye ngezinhlobonhlobo. Ngokuvamile, ukunambitheka kwayo kubhekwa njengokunamandla futhi kugxilile.
Amanani wokudla okunempilo
Ngokudla okunomsoco bakhombisa ukuthi izinto ezinhle zingafika ngamaphakheji amancane. Isayensi isikisela ukuthi amaqabunga amancane ezitshalo angase abe nawo amazinga aphezulu amavithamini athile kanye nama-antioxidants kunezitshalo ezivuthiwe.
Ucwaningo olwenziwa uMnyango Wezolimo wase-US luthole ukuthi igremu yegremu, ama-microgreens afana i-coriander ne-amaranth ingase igxile kakhulu ezakhamzimba ezibalulekile ezifana i-vitamin C, i-beta-carotene ne-vitamin K kunezinguqulo zabo zabadala. Ngakho inguqulo yeklabishi elibomvu ingakunikeza uvithamini C omkhudlwana, isakhi esibalulekile empilweni yenhliziyo.
Izimbali ezincane ze-broccoli ezigcwele izakhamzimba zigcwele i-sulforaphane, isakhi esinamandla sokulwa nomdlavuza. (Uma uhlafuna amahlumela e-broccoli, uvula i-enzyme ebizwa ngokuthi i-myrosinase eguqula i-glucoraphanin etholakala kumahlumela e-broccoli ibe yi-sulforaphane.) Ngaphezu kwalokho, aqukethe a inani elibonakalayo le-fiber yokudla ukukusiza ukuthi uzizwe unelisekile futhi uthuthukise i-microbiome yakho.
Amazinga omsoco kanye ne-antioxidant angahluka kakhulu phakathi kwezitshalo ezincane eziluhlaza (ukukhula, ukuvuna, kanye nezimo zokuphatha zingaba nomthelela omkhulu kokuqukethwe kwezakhi), ngakho-ke kungaba umqondo omuhle ukufaka izinhlobo ezimbalwa ezihlukene ekudleni kwakho ukuze uthole izinhlobonhlobo eziningi zokudla okunomsoco. .
Noma kunjalo, akufanele uhwebe ngamakhanda akho e-broccoli asekhule ngokugcwele ukuze uthole inqola yokuthenga egcwele imifino emincane. Kubantu abaningi, kungaba nzima (futhi kubize kakhulu uma ungazikhulisi eyakho) ukuthola konke umsoco osuselwe ezitshalweni, njengoba osayizi bokuphakela kuvame ukuba mancane futhi ishalofu lihlala lifushane.
Izinzuzo
Ukudla imifino kuhlotshaniswa nengozi ephansi yezifo eziningi. Lokhu kungenzeka ngenxa yamanani aphezulu amavithamini, amaminerali, nezinhlanganisela zezitshalo ezinenzuzo eziqukethwe. Ama-Microgreens aqukethe inani elifanayo, uma lingekho ngaphezulu, lalezi zakhi zomsoco kunemifino evuthiwe. Ngakho-ke, ngokufanayo banganciphisa ingozi yezifo ezilandelayo:
- Isifo senhliziyo: Ama-Microgreens angumthombo ocebile wama-polyphenols, ikilasi lama-antioxidants axhumene nengozi ephansi yesifo senhliziyo. Bangakwazi futhi ukwehlisa amazinga e-triglycerides kanye ne-cholesterol "embi" ye-LDL.
- Isifo i-Alzheimer's: Ukudla okunothe ngama-antioxidant, okuhlanganisa nalokho okuqukethe amanani aphezulu e-polyphenols, kungase kuxhunywe engozini ephansi yesifo i-Alzheimer's.
- Isifo sikashukela: Ama-Antioxidants angasiza ekunciphiseni uhlobo lokucindezeleka olungavimbela ushukela ukuthi ungangeni kahle emangqamuzaneni. Ezifundweni zaselabhorethri, i-fenugreek microgreens ibonakale ithuthukisa ukumuncwa kukashukela weselula phakathi kuka-25% no-44%.
- Izinhlobo ezithile zomdlavuza: Izithelo nemifino ecebile ngama-antioxidants, ikakhulukazi lawo acebile ngama-polyphenols, kungase kunciphise ingozi yezinhlobo eziningana zomdlavuza. Ama-microgreens anothe nge-polyphenol angalindelwa ukuthi abe nemiphumela efanayo.
Nakuba lokhu kubukeka kuthembisa, kufanele kuqashelwe ukuthi inani lezifundo ezikala ngokuqondile umphumela wama-microgreens kulezi zimo zezokwelapha lilinganiselwe, futhi alukho olungatholakala kubantu. Ngakho-ke, kudingeka ucwaningo olwengeziwe ngaphambi kokuthi kuthathwe iziphetho eziqinile.
Ungawengeza kanjani ekudleni?
Imiphumela yocwaningo ku-Journal of Food Science iphakamisa ukuthi abathengi abaningi bahlatshwa umxhwele ukunambitheka nokubukeka kwezitshalo ezincane eziluhlaza futhi bangase bazimisele ukuzifaka kaningi ekudleni kwabo. Ngenhlanhla, amahlumela ahlukahlukene angadliwa ngezindlela ezihlukahlukene. Sincoma ukuthi uwazame ama-sandwich, ama-wraps nama-saladi.
Zibuye zibukeke kahle kuma-rolls sushi ekhaya futhi kanjani Hlobisa ku-veggie burger noma endishini yezinhlamvu ezigcwele. Bangakwazi futhi ukujabula ama-tacos, ushizi othosiwe, i-avocado toast, i-tortilla namaqanda aphekiwe.
Ungazithenga kuphi?
Njengoba inweba ngale kwe-alfalfa, ama-microgreens kusukela ku-radish kuya ku-amaranth atholakala kabanzi izitolo zokudla kwezempilo, izimakethe zabalimi, ngisho nezitolo ezinkulu. Khetha lezo ezinemifino ebukeka njenge-edgy, uphawu lokuthi zisanda kuthathwa futhi zine-flavour ephezulu nokudla. Kufanele futhi babe ne iphunga elisha alikho iphunga elimnandi. Impela gwema labo ababukekayo, okungaba uphawu lokukhula kwamagciwane.
Uma kuqhathaniswa nemifino evamile, ingabiza ngokumangalisayo ngokusekelwe kwesisindo. Ungathenga iklabishi lonke ngenani elifanayo neqembu elincane lenguqulo encane enenani eliphezulu. (Zingashibhile uma zithengwe kumthengisi wendawo emakethe yabalimi.)
Nokho, ungakwazi ukulima kalula unyaka wonke ukukhula kwama-microgreens ekhishini lakho, okuzoshisa imbobo encane kakhulu esikhwameni sakho; Imayelana nephrojekthi yengadi elula kunazo zonke, asikho isithupha esiluhlaza esidingekayo. Futhi kuwumsebenzi omuhle womkhaya, njengoba kunobunye ubufakazi bokuthi ukutshala imifino kungasiza izingane ukuba zidle kakhulu futhi zijabulele ukudla okuhlukahlukene.
Ngengadi eyi-intshi eyodwa, okudingayo nje imbewu, inhlabathi, nezitsha ezimbalwa (iziqukathi zepulasitiki ezibamba ama-strawberry kanye nesipinashi somntwana zisebenza kahle).