Hutano hutano hwemaitiro - microgreens

Microgreens ndiwo ekutanga mashizha uye madzinde ekurima miriwo kana miti yemiriwo. Mbeu inongova nemazuva manomwe kusvika gumi nemana ekuberekwa, uye 1 kusvika 3 inches (3 kusvika 8 cm) kureba. Microgreens akura kupfuura anokura (akakura nemvura mumazuva mashoma chete), asi ari madiki pane veggies evacheche, senge mucheche letisi kana mwana sipinashi.

Kune mazana ezvisarudzo. Anenge chero miriwo kana miriwo iwe yaunogona kudya inogona kunakidzwa seye microgreen, senge lettuce, radish, basil, beet, celery, kabichi, uye kare.

Vanhu vazhinji vanonakidzwa nemashizha madiki e microgreen nekuda kwekuravira kwavo kutsva, crisp crunch, uye mavara akajeka.

NEI VAKAKUITIRAI ZVAKANAKA

Microgreens akazara nehutano. Mazhinji madiki ma microgreen akareba kusvika kumatanhatu akakwirisa mumavitamini uye antioxidants kupfuura mafomu avo evakuru. Antioxidants zvinhu zvinobatsira kudzivirira kukuvara kwesero.

Aya ma microgreen anotevera ane huwandu hwakawanda hwemamwe mavitamini kupfuura mafomu avo evakuru:

• Tsvuku kabichi - Vitamin C
• Green daikon radish - Vitamin E
• Cilantro - Carotenoids (antioxidants inogona kuchinja kuita vhitamini A)
• Garnet amaranth - Vitamin K

Kudya michero yakawanda uye miriwo mune chero chimiro zvakakunakira iwe. Asi kusanganisira ma microgreen mune chikafu chako anogona kukupa iwe kuwedzera kwehutano mune mashoma macalorie.

Kunyangwe isina kuratidzwa zvakanaka, chikafu chine hutano chine michero nemiriwo chinogona kudzora njodzi yekenza uye zvimwe zvirwere zvisingaperi. Kana iwe ukatora mushonga wekuonda-ropa, senge anticoagulant kana antiplatelet zvinodhaka, ungangoda kudzikisira vhitamini K chikafu. Vitamin K inogona kukanganisa mashandiro anoita mishonga iyi.

MAGadzirirwo AVAKAITWA

Microgreens inogona kudyiwa nenzira dzinoverengeka dzakareruka. Ive neshuwa yekuvashenesa kwazvo kutanga.

• Idye zvisina mbishi. Vawedzere iwo kumasaradhi uye vanodonhedza nejusi remoni kana kupfeka. Izvo zvakare zvinonaka kwazvo pachavo.
• Zvishongedze chikafu neasina microgreens. Vawedzere kune yako yekudya yemangwanani. Pamusoro pehove dzako, huku, kana mbatatisi dzakabikwa nema microgreens.
• Wedzera ivo kune sangweji kana kuputira.
• Vawedzere ivo kumasobho, simbisai fries, uye pasita ndiro.
• Vawedzere kune chibereko chinwiwa kana cocktail.

Kana iwe uchirima ako ega ma microgreen kana kuatenga iwo muvhu, bvisa iyo ine hutano stems uye mashizha pamusoro pevhu kana vaine mazuva manomwe kusvika gumi nemana ekuberekwa. Idye iwo matsva, kana kuachengeta mufiriji.

KO KUDZIDZA MICROGREENS

Microgreens anowanikwa kuchitoro chako chemuno chikafu chekudya kana musika wekudya wepanyama. Tarisa padhuze neletisi yemapakeji emadhizi ane madiki madzinde nemashizha (ingori masendimita, kana masendimita mashanu pakureba). Tarisawo musika wevarimi vemunharaunda yako zvakare. Microgreen inowedzera kits inogona kurairwa pamhepo kana kuwanikwa mune zvimwe zvitoro zvekicheni.

Izvo zvisarudzo zvinogona kuchinja nguva nenguva saka chengeta ziso rako kune vako vaunoda.

Ivo vane mutengo unodhura, saka iwe ungangoda kuedza kuyedza ivo muhwindo rako rekicheni. Kana dzangochekwa, dzinogona kugara mufiriji kwemazuva mashanu kusvika manomwe, dzimwe nguva kureba zvichienderana nerudzi.

Zvikafu zvishoma zvine hutano - microgreens; Kurema uremu - microgreens; Kudya zvine hutano - microgreens; Wellness - microgreens

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Maitiro ekudzivirira kufutisa uye zvimwe zvirwere zvisingaperi: Iyo CDC inotungamira kune mazano ekuwedzera kudyiwa kwemichero nemiriwo. Atlanta: Dhipatimendi reUtano reU.S. 2011. www.cdc.gov/obesity/downloads/fandv_2011_web_tag508.pdf. Yakasvika muna Chikunguru 1, 2020.

Sarudzo U, Yu LL, Wang TTY. Iyo sainzi iri kumashure kwema microgreen sechikafu chitsva chinonakidza chezana ramakumi maviri nemasere. J Agric Chikafu Chem. 2018; 66 (44): 11519-11530. PMID: 30343573 pubmed.ncbi.nlm.nih.gov/30343573/.

Mozaffarian D. Nutrition uye zvemwoyo uye metabolic hosha. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 49.

Dhipatimendi reUrimi reU.S. Hunyanzvi magidhi anotakura chikafu chekudya. Yekurima Yekutsvagazini Magazini [serial online]. www.ars.usda.gov/news-events/news/search-news/2014/specialty-greens-pack-a-nutritional-punch. Yakagadziridzwa Ndira 23, 2014. Yakasvika muna Chikunguru 1, 2020.

• Chikafu