Amathrendi okudla okunempilo - ama-microgreens

Ama-Microgreens amaqabunga okuqala neziqu zemifino ekhulayo noma izitshalo zemifino. Isithombo sinezinsuku ezingu-7 kuya kwezingu-14 kuphela ubudala, no-1 kuya ku-3 inches (3 kuya ku-8 cm) ubude. Ama-Microgreens mdala kunamahlumela (akhule ngamanzi ezinsukwini ezimbalwa nje), kepha amancane kunama-veggies wezingane, njenge-ulethisi wengane noma isipinashi sengane.

Kunamakhulu okukhethwa kukho. Cishe noma imuphi imifino noma imifino ongayidla ingajatshulelwa njenge-microgreen, njenge-ulethisi, isithombo, i-basil, i-beet, isilimo esidliwayo esinamagatsha anamanzi, iklabishi ne-kale.

Abantu abaningi bajabulela amaqabunga amancane ama-microgreen ngokunambitheka kwawo okusha, ukuqhuma okukhanyayo nemibala egqamile.

KUNGANI ZIHLE KUWE

Ama-Microgreens agcwele ukudla okunomsoco. Iningi lama-microgreens amancane anamavithamini nama-antioxidants izikhathi eziphindwe kane kuya kweziyisithupha ukuphakama kunamafomu abo amadala. Ama-antioxidants yizinto ezisiza ukuvimbela ukulimala kwamaseli.

Lezi microgreen ezilandelayo zinamanani aphezulu amavithamini athile kunezinhlobo zawo zabantu abadala:

• Iklabishi elibomvu - Vitamin C
• Isithombo esimnandi sedayikon eluhlaza - uVitamin E
• I-Cilantro - Carotenoids (ama-antioxidants angaphenduka uvithamini A)
• I-Garnet amaranth - Vitamin K

Ukudla izithelo nemifino eningi nganoma iyiphi indlela kukulungele. Kepha ukufaka ama-microgreens ekudleni kwakho kungakunika umsoco wokudla okunomsoco kuma-calories ambalwa nje.

Yize kungafakazelwa kahle, ukudla okunempilo okunothe izithelo nemifino kunganciphisa ingozi yomdlavuza nezinye izifo ezingamahlalakhona. Uma uthatha umuthi wokunciphisa igazi, njenge-anticoagulant noma i-antiplatelet drug, ungadinga ukunciphisa ukudla kukavithamini K. Uvithamini K ungathinta ukuthi le mithi isebenza kanjani.

BAHLELWA KANJANI

Ama-Microgreens angadliwa ngezindlela ezimbalwa ezilula. Qinisekisa ukuwageza kahle kuqala.

• Zidle ziluhlaza. Bangeze kumasaladi bese ugcwala ujusi omncane noma ukugqoka. Zibuye zibe mnandi kakhulu zodwa.
• Hlobisa ukudla ngama-microgreens aluhlaza. Bangeze kupuleti lakho lesidlo sasekuseni. Phezulu kwenhlanzi yakho, inkukhu, noma amazambane abhakiwe ngama-microgreens.
• Bangeze kusangweji noma ukugoqa.
• Bangeze kumasobho, ugovuze amafriji nezitsha ze-pasta.
• Bangeze kwisiphuzo sesithelo noma i-cocktail.

Uma ukhulisa ama-microgreen akho noma uwathenga enhlabathini, susa iziqu ezinempilo bese ushiya ngaphezu kwenhlabathi lapho zinezinsuku eziyi-7 kuya kwezingu-14 ubudala. Yidle okusha, noma uwagcine esiqandisini.

LAPHO UKUTHOLA khona IMICROGREEN

Ama-microgreens ayatholakala esitolo sakho sokudla sezempilo noma emakethe yokudla yemvelo. Bheka eduze kwelethisi ngamaphakeji emifino aneziqu ezincane namaqabunga (amasentimitha ambalwa, noma u-5 cm, ubude). Hlola imakethe yomlimi wangakini futhi. Ama-Microgreen kits kits anga-odwa online noma atholakala kwezinye izitolo zasekhishini.

Okukhethiwe kungashintsha ngezikhathi ezithile ngakho-ke qaphela izintandokazi zakho.

Zibiza kancane, ngakho-ke ungahle uthande ukuzama ukuzikhulisa ewindini lakho lasekhishini. Uma sezisikiwe, zingahlala esiqandisini izinsuku ezi-5 kuye kwezi-7, kwesinye isikhathi ubude bazo kuya ngohlobo.

Ukudla okulula okunempilo - ama-microgreens; Ukwehla kwesisindo - ama-microgreens; Ukudla okunempilo - ama-microgreens; Ukuphila kahle - ama-microgreens

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Amasu okuvimbela ukukhuluphala nezinye izifo ezingalapheki: Umhlahlandlela we-CDC wamasu wokukhulisa ukusetshenziswa kwezithelo nemifino. I-Atlanta: UMnyango Wezempilo Nezinsizakalo Zabantu e-U.S. 2011. www.cdc.gov/obesity/downloads/fandv_2011_web_tag508.pdf. Kufinyelelwe ngoJulayi 1, 2020.

UChoe U, Yu LL, uWang TTY. Isayensi ngemuva kwama-microgreens njengokudla okusha okuthokozisayo kwekhulu lama-21. J Agric Ukudla Chem. 2018; 66 (44): 11519-11530. I-PMID: 30343573 pubmed.ncbi.nlm.nih.gov/30343573/.

Mozaffarian D. Ukudla okunomsoco kanye nezifo zenhliziyo nemithambo yegazi. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 49.

UMnyango Wezolimo wase-U.S. (USDA), i-Agricultural Research Service (ARS). Imifino ekhethekile ipakisha isibhakela esinomsoco. I-Agricultural Research Magazine [i-serial online]. www.ars.usda.gov/news-events/news/search-news/2014/specialty-greens-pack-a-nutritional-punch. Kubuyekezwe ngoJanuwari 23, 2014. Kufinyelelwe ngoJulayi 1, 2020.

• Ukudla okunomsoco