Daga lokacin da suka shiga gidajen cin abinci a California a cikin 1980s, micro sprouts sannu a hankali ya sami farin jini.
kananan ganye ko ƙananan kayan lambu Waɗannan ganyen ƙamshi suna da daɗin ɗanɗano kuma suna haifar da tarzoma mai daɗi na launuka don jita-jita iri-iri.
Duk da ƙananan girman su, sau da yawa suna da matakan gina jiki mafi girma fiye da manyan ganyen kayan lambu.
Menene Micro Sprout?
micro sproutsmatasa ne ganyen kayan lambu masu tsayi kusan 2,5-7,5 cm. Suna da ɗanɗanon ƙamshi da tattara abun ciki na abinci mai gina jiki kuma ana samun su cikin launuka da laushi iri-iri.
micro sprouts, ana la'akari da "tsiran jarirai" waɗanda suka faɗi wani wuri tsakanin tsiro da ganyen jarirai.
micro sproutssun fi kama da ganyen jarirai saboda sai da ganye da ganye ake ganin ana iya ci. Duk da haka, ba kamar ganyen jarirai ba, ya fi ƙanƙanta girmansa kuma ana iya sayar da shi kafin a girbe shi.
micro sprouts Yana da matukar dacewa don girma kamar yadda za'a iya girma a wurare daban-daban, ciki har da waje, a cikin greenhouses har ma a kan windowsill.
Daban-daban na Microsprouts
micro sprouts Ana iya girma daga nau'ikan iri iri-iri.
Mafi mashahuri nau'in ana samar da su ta amfani da tsaba daga dangin shuka masu zuwa:
iyali cruciferous
Farin kabeji, broccoli, kabeji, watercress, radish da arugula.
daisy iyali
Salatin, radish, m.
iyali apiaceae
Dill, karas, Fennel da seleri.
iyali narcissus
Tafarnuwa, albasa, lek.
Iyalin alayyahu
Amaranth, quinoa, chard, beets da alayyafo.
Cucurbitaceae iyali
Melon, cucumber da zucchini.
Hatsi irin su shinkafa, hatsi, alkama, masara, da sha'ir, da kuma kayan lambu irin su chickpeas, wake, da lentil a wasu lokuta. micro sproutssun zama e.
micro sproutsSuna da dandano wanda zai iya bambanta daga tsaka tsaki zuwa yaji, dan kadan mai tsami ko ma daci, dangane da iri-iri. Gabaɗaya, ɗanɗanon su yana da ƙarfi da ƙarfi.
Menene Fa'idodin Micro Sprouts?
Microsprouts suna da gina jiki
micro sprouts yana cike da abubuwan gina jiki. Yayin da abun ciki na gina jiki ya bambanta kadan, yawancin nau'in sun ƙunshi potassium, iron, zinc, magnesium da Copper suna da wadata a ciki
micro sprouts Har ila yau yana da mahimmancin tushen mahaɗan tsire-tsire masu amfani kamar antioxidants.
Menene ƙari, yana da wadataccen abinci, ma'ana yana ƙunshe da matakan bitamin, ma'adanai, da antioxidants fiye da adadin ciyawan ganye.
micro sprouts bincike yana kwatanta shi da mafi balagagge ganye, micro sproutsRahotanni sun nuna cewa matakan gina jiki a cikin berries na iya zama har zuwa sau tara fiye da na manyan ganye.
Har ila yau, binciken ya kwatanta manyan ganye. micro sproutsa fadi polyphenol da sauran abubuwan antioxidant.
Microsprouts na iya rage haɗarin wasu cututtuka
Cin kayan lambu yana da alaƙa da rage haɗarin cututtuka da yawa.
Wannan yana yiwuwa saboda yawan adadin bitamin, ma'adanai da mahaɗan tsire-tsire masu amfani da suka ƙunshi.
micro sproutsya ƙunshi irin wannan, kuma galibi ya fi girma, adadin waɗannan abincin fiye da cikakke ganye. Don haka, su ma suna iya rage haɗarin cututtuka masu zuwa:
Ciwon zuciya
micro sproutsYana da wadataccen tushen polyphenols, waɗanda sune antioxidants waɗanda aka danganta da ƙananan haɗarin cututtukan zuciya. karatun dabbobi, micro sproutsya nuna cewa zai iya rage triglyceride da "mara kyau" LDL cholesterol matakan.
Cutar Alzheimer
Abincin da ke da wadatar antioxidant waɗanda ke ɗauke da adadi mai yawa na polyphenols na iya haɗawa da ƙarancin haɗarin cutar Alzheimer.
ciwon sukari
Antioxidants suna taimakawa rage nau'in damuwa wanda zai iya hana sukari shiga cikin sel daidai. A cikin binciken dakin gwaje-gwaje, fenugreek micro sproutsAn lura cewa a cikin vitro yana ƙara yawan sukarin salula da kashi 25-44%.
wasu ciwon daji
'Ya'yan itãcen marmari da kayan marmari masu arzikin antioxidant, musamman waɗanda ke da polyphenols, na iya rage haɗarin nau'ikan ciwon daji daban-daban. mai arziki a cikin polyphenols micro sproutsana iya sa ran samun irin wannan tasirin.
Shin Microsprouts suna da illa?
Cin microsprouts gabaɗaya ana ɗaukar lafiya.
Duk da haka, micro sproutsDaya daga cikin damuwa game da guba abinci hadarin ne. Koyaya, yuwuwar haɓakar ƙwayoyin cuta micro sproutsHar ila yau, ya fi ƙanƙanta fiye da sprouts.
micro sproutsyana buƙatar ƙarancin yanayi mai zafi da ɗanɗano fiye da tsire-tsire iri ɗaya, kawai cinye ganye da tushen maimakon tushen da tsaba.
Da wannan, girma micro sprouts a gidaIdan kuna shirin shuka gidanku, yana da mahimmanci don siyan iri daga amintaccen kamfani kuma zaɓi kafofin watsa labarai masu girma waɗanda ba su gurbata da ƙwayoyin cuta masu cutarwa irin su Salmonella da E. coli.
Mafi yawan kafofin watsa labaru masu girma shine peat, perlite da vermiculite. Girma micro sprouts Tabarmar girma da za a iya zubarwa da aka yi musamman don yara ana ɗaukar su da tsabta sosai.
Yadda ake Cin Micro sprouts
micro sproutsKuna iya amfani da shi ta hanyoyi daban-daban. Ana iya haɗa shi cikin abinci iri-iri, gami da sandwiches, pancakes, da salads.
micro sproutsAna iya haxa shi tare da santsi ko ruwan 'ya'yan itace. Ruwan alkama Shahararren misali ne na microgreens.
Wani zaɓi shine a yi amfani da shi azaman ado akan pizza, miya, omelet da sauran jita-jita masu zafi.
Yadda ake Shuka Microsprouts a Gida?
micro sproutsAna girma cikin sauƙi da kwanciyar hankali saboda baya buƙatar kayan aiki da yawa ko lokaci. Ana iya girma a kowace shekara, duka a cikin gida da waje.
kayan
Kyakkyawan iri iri.
Matsakaicin girma mai kyau, kamar ƙasar tukwane. A madadin, girma micro sprouts Kuna iya amfani da tabarmar girma mai yuwuwa wanda aka ƙera musamman don
Hasken da ya dace - hasken rana ko hasken ultraviolet, da kyau 12-16 hours a rana.
Yaya ake yi?
- Cika tukunyar ku da ƙasa, kada ku wuce kima, kuma ku sha ruwa kaɗan.
- Yayyafa irin zaɓin da kuka zaɓa akan ƙasa daidai gwargwado.
- Yi sauƙi rufe tsaba da ruwa kuma rufe akwati da murfin filastik.
- Bincika tukunya kullum kuma a shayar da tsaba don kiyaye su danshi.
- Bayan 'yan kwanaki bayan da tsaba suka girma, za ku iya cire murfin filastik kuma ku nuna shi zuwa haske.
- micro sproutsSha ruwa sau ɗaya a rana yayin da iri ke girma kuma yana samun launi.
- Bayan kwanaki 7-10, microsprouts ya kamata a shirya don girbi.
Fa'idodin Micro sprouts don Rage nauyi
Suna dauke da fiber
100 Art micro sprout Ya ƙunshi matsakaicin 1.8 g na fiber. Fiber yana samar da wadatuwa kuma yana taimakawa rage cin abinci. Yana kuma taimakawa wajen rage kiba ta hanyar rage sha'awa.
Yana da ƙananan kalori
micro sproutsYana da ƙananan adadin kuzari. Yana taimakawa wajen rage hare-haren yunwa da kuma ci gaba da cika ciki.
Yawan furotin
Danye da ɗanɗanon hatsi ko legumes da aka dasa su ne kyakkyawan tushen furotin na tushen shuka. Lentil sprouts ne musamman babban tushen furotin. 100 g na lentil sprouts dauke da 9 g na gina jiki.
Tsarin tsiro ko germination shima yana haɓaka bayanan amino acid na hatsi, wanda ke da mahimmanci ga haɓakar lafiya gabaɗaya.
a cikin Jaridar Turai na Kiba Wani binciken da aka buga ya gano cewa mutanen da ke cin abinci mai gina jiki sun rasa nauyi fiye da waɗanda ke kan daidaitaccen abinci mai gina jiki.
Wani bincike kan mata masu kiba ko kiba ya bayyana cewa tsiron gyada na taimakawa wajen rage kitsen ciki (dawafin kugu) da kuma matakan LDL cholesterol.
Wake sprouts yana da ƙananan mai. An gano abubuwan ciye-ciye masu ƙarancin adadin kuzari da mai da yawan fiber don rage nauyin jiki.
Zai iya inganta narkewa
Tsarin tsirowa ya ninka abun ciki mai narkewar fiber na hatsi, yana taimakawa wajen kawar da maƙarƙashiya.
Bayan germination, tsaba da suka tsiro suna ɓoye proteases (protein digesting enzymes) waɗanda ke taimakawa wajen narkar da furotin dabba.
Lokacin da kake da tsarin narkewa mai ƙarfi, jiki ba zai iya tarawa da guba ba, wanda a ƙarshe yana haifar da asarar nauyi.
Wadanne Microsprouts ne za a ci don Rage nauyi?
Mung Bean sprouts
wake wake ko kore sprouts Ya shahara sosai a Asiya. Ya ƙunshi 20-24% furotin mai narkewa sosai kuma yana da ƙarancin adadin kuzari. Hakanan yana ƙunshe da fiber maras narkewa da mahaɗan bioactive masu mahimmanci don asarar nauyi.
Brussels sprouts sprouts
Brussels ta tsiroYana da wadataccen sinadirai masu amfani ga lafiya. An ɗora shi da furotin da fiber kuma ƙarancin adadin kuzari. Abubuwan da ke cikin fiber na waɗannan sprouts suna taimakawa wajen samar da jin daɗi da rage yunwa.
Alfalfa sprouts
100 grams na alfalfa sprouts ƙunshi 23 adadin kuzari, 4 g na gina jiki da kuma 2 g na fiber. Wannan abun ciki na gina jiki shine babban alamar cewa zai iya zama mai gina jiki wanda ke taimakawa asarar nauyi.
Lentil sprouts
Lentil sprouts ne mai iko na macro da micronutrients. An ɗora shi da furotin mai inganci da fiber mai narkewa, wanda ke ba da satiety kuma yana haɓaka asarar nauyi.
A sakamakon haka;
micro sprouts Yana da m, lafiya da sauƙin girma.
Sun ƙunshi mafi yawan adadin bitamin, ma'adanai da polyphenols fiye da cikakkun takwarorinsu, tare da fa'idodi irin su inganta lafiyar zuciya da rage haɗarin cututtuka na yau da kullun.
Ana iya shuka waɗannan ƙananan ganye kusan a ko'ina cikin shekara kuma a ƙara su zuwa jita-jita iri-iri, yana mai da su cikakkiyar ƙarin abinci mai gina jiki.
