Chii chinonzi Micro Sprout? Kukura Microsprouts Kumba

Kubva pavakapinda mumaresitorendi muCalifornia kuma1980s, micro sprouts zvishoma nezvishoma akawana mukurumbira.

micro greens kana micro miriwo Aya magidhi anonhuhwirira akapfuma mukunaka uye anogadzira mhirizhonga inonakidza yemavara ezvikafu zvakasiyana.

Pasinei nehukuru hwavo hudiki, vanowanzova nemazinga epamusoro ekudya kupfuura miriwo yakakura yemiriwo.

Chii chinonzi Micro Sprout?

micro sproutsmadiki emuriwo girinhi anenge akareba 2,5-7,5 cm. Vane kunhuhwirira kwakanaka uye kwakanyanyisa kudya kunovaka uye inowanikwa mumarudzi akasiyana-siyana uye maumbirwo.

micro shoots, zvinoonekwa se "zvinomera zvevana" zvinowira pane imwe nzvimbo pakati penhungirwa nemucheche girinhi.

micro sproutsdzakafanana nemiriwo yevana nekuti chete madzinde nemashizha zvinonzi zvinodyiwa. Zvisinei, kusiyana nemiriwo yevana, iduku zvikuru muhukuru uye inogona kutengeswa isati yakohwewa.

micro sprouts Yakanyatsokodzera kukura sezvo inogona kukura munzvimbo dzakasiyana-siyana, kusanganisira kunze, mumagreenhouses uye kunyange pahwindo.

Mhando dzakasiyana dzeMicrosprouts

micro sprouts Inogona kurimwa kubva kumhando dzakasiyana dzembeu.

Mhando dzinonyanya kufarirwa dzinogadzirwa uchishandisa mbeu kubva kumhuri dzezvirimwa dzinotevera:

cruciferous mhuri

Koliflower, broccoli, kabichi, watercress, radish uye arugula.

daisy mhuri

Lettuce, endive, radish.

apiaceae mhuri

Dill, karoti, fennel uye celery.

mhuri ye narcissus

Garlic, hanyanisi, leek.

Sipinachi mhuri

Amaranth, quinoa, chard, beet uye sipinachi.

Cucurbitaceae mhuri

Melon, cucumber uye zucchini.

Zviyo zvakaita semupunga, oats, gorosi, chibage, nebhari, pamwe nenyemba senge pizi, bhinzi, uye nyemba dzimwe nguva. micro sproutsvanova e.

micro sproutsVane kuravira kunogona kubva kune kwaakarerekera kune spicy, zvishoma kuvava kana kunyange kuvava, zvichienderana nekusiyana. Pakazara, kuravira kwavo kwakasimba uye kwakanyanya.

Ndeapi Mabhenefiti eMicro Sprouts?

Microsprouts ine hutano

micro sprouts izere nezvinovaka muviri. Nepo chikafu chemukati chichisiyana zvishoma, marudzi mazhinji ane potassium, iron, zinc, magnesium uye Mhangura vakapfuma mukati

micro sprouts Iyo zvakare yakakosha sosi yeanobatsira chirimwa makomisheni senge antioxidants.

Uyezve, ine nutrient-dense, zvichireva kuti ine yakakwirira mavhitamini, zvicherwa, uye antioxidants pane yakaenzana magidhi akaibva.

micro sprouts tsvakiridzo ichiienzanisa negirinhi yakakura, micro sproutsMishumo yekuti nhanho dzekudya muma berries dzinogona kukwirisa zvakapetwa kapfumbamwe pane mugidhi akakura.

Zvidzidzo zvakafananidzawo girini dzakura. micro sproutsmuhupamhi polyphenol uye zvimwe zvinhu zvine antioxidant. 

Microsprouts inogona kuderedza njodzi yezvimwe zvirwere

Kudya miriwo kunobatanidzwa nekuderedza ngozi yezvirwere zvakawanda.

Izvi zvichida nekuda kwehuwandu hwakawanda hwevhitamini, zvicherwa uye zvinobatsira chirimwa makomisheni anazvo. 

micro sproutsine zvakafanana, uye kazhinji zvakakura, huwandu hwezvikafu izvi pane girini yakaibva. Nokudaro, vanogona kuderedzawo ngozi yezvirwere zvinotevera:

Chirwere chemoyo

micro sproutsIyo yakapfuma sosi ye polyphenols, ayo ari antioxidants ayo akabatanidzwa kune yakaderera njodzi yechirwere chemoyo. zvidzidzo zvemhuka, micro sproutsinoratidza kuti inogona kuderedza triglyceride uye "yakaipa" LDL cholesterol mazinga.

Chirwere cheAlzheimer

Zvikafu zveAntioxidant-rich zvine huwandu hwakawanda hwepolyphenols zvinogona kusanganiswa nenjodzi yakaderera yechirwere cheAlzheimer.

chirwere cheshuga

Antioxidants inobatsira kuderedza rudzi rwekushungurudzika kunogona kudzivirira shuga kubva mumasero zvakanaka. Muzvidzidzo zve laboratori, fenugreek micro sproutsIzvo zvakaonekwa kuti in vitro inowedzera kutorwa kweshuga yemasero ne25-44%.

mamwe magomarara

Michero nemiriwo ine Antioxidant-yakapfuma, kunyanya iyo yakapfuma muma polyphenols, inogona kuderedza njodzi yemhando dzakasiyana dzegomarara. akapfuma mune polyphenols micro sproutszvinogona kutarisirwa kuva nemigumisiro yakafanana.

Mikrosprouts Inokuvadza Here?

Kudya microsprouts zvinowanzoonekwa zvakachengeteka.

Asi, micro sproutsImwe yekunetsekana pamusoro food poisoning ndiyo ngozi. Zvisinei, mukana wekukura kwebhakitiriya micro sproutsIdiki zvakare pane nhungirwa.

micro sproutsinoda mamiriro mashoma ekupisa uye kunyorova kupfuura zvirimwa zvakaenzana, zvinongopedza mashizha nemidzi pane midzi nemhodzi.

Neizvi, kukura micro sprouts kumbaKana uri kuronga kurima imba yako, zvakakosha kutenga mbeu kubva kukambani yaunovimba uye sarudza midhiya inokura isina kusvibiswa nemabhakitiriya anokuvadza akadai seSalmonella neE. coli.

Midhiya inonyanya kukura ndeye peat, perlite uye vermiculite. Kukura micro sprouts Mameti ekukura anoraswa akagadzirirwa vana anoonekwa seane hutsanana.

Madyiro eMicro sprouts

micro sproutsUnogona kuishandisa nenzira dzakawanda dzakasiyana. Inogona kuiswa mune zvakasiyana-siyana zvekudya, kusanganisira masangweji, mapakeke, uye saladi.

micro sproutsInogona kusanganiswa ne smoothie kana juice. Wheatgrass juice Uyu muenzaniso wakakurumbira we microgreens.

Imwe sarudzo ndeyekuishandisa sekushongedza pa pizza, soups, omelets uye zvimwe zvinopisa ndiro.

Nzira yeKukura Microsprouts Pamba?

micro sproutsInokura nyore uye yakasununguka sezvo isingade michina yakawanda kana nguva. Vanogona kukura gore rose, mukati uye kunze.

zvinhu

• Mbeu dzemhando yepamusoro.
• Chimiro chakanaka chekukura, senge kuchera ivhu. Neimwe nzira, kukura micro sprouts Iwe unogona kushandisa chirasa chekukura mat chakagadzirirwa chaizvo
• Chiedza chakakodzera - chiedza chezuva kana ultraviolet chiedza, zvakanaka maawa 12-16 pazuva.

Zvinoitwa sei?

- Zadza poto yako nevhu, usapfupikisa, uye mvura zvishoma.

- Mwaya mbeu yaunosarudza pavhu zvakaenzana.

- Ivhara zvishoma mbeu nemvura uye uvhare chigadziko nechivharo chepurasitiki.

- Tarisa hari zuva nezuva uye kudiridza mbeu kuti dzirambe dzakanyorova.

- Mazuva mashomanana mushure mokunge mbeu dzamera, unogona kubvisa chifukidzo chepurasitiki uye kuisa pachena kune chiedza.

- micro sproutsDiridza kamwe pazuva sezvo mbeu yako inokura uye ichiwana ruvara.

- Mushure memazuva 7-10, ma microsprouts ako anofanira kunge akagadzirira kukohwa.

Mabhenefiti eMicro sprouts ekuderedza uremu

Izvo zvine fiber

100 gr micro sprout Iine avhareji ye 1.8 g ye fiber. Fiber inopa satiety uye inobatsira kuderedza kudya. Inobatsirawo kuderedza uremu nekuderedza kudya.

Iyo yakaderera calorie

micro sproutsIyo yakaderera zvakanyanya mumacalorie. Inobatsira kuderedza nzara uye kuchengeta dumbu rakazara.

Yakakwirira muprotein

Mbeu dzakasvibira uye zvishoma zvakabikwa zvakamera zviyo kana kuti maruva akanaka mapuroteni ane chirimwa. Lentil sprouts inonyanya kukosha mapuroteni. 100 g yemhashu ine 9 g yemapuroteni.

Kumera kana kumera kunowedzerawo amino acid mbiri yezviyo, izvo zvakakosha pakuvandudza hutano hwese.

muEuropean Journal of Obesity Ongororo yakabudiswa yakawana kuti vanhu vari pakudya kweprotein yakawanda vakarasikirwa nehuremu kupfuura avo vari pakudya-mapuroteni.

Imwe ongororo yevakadzi vakafuta kana kuti vakafutisa inotaura kuti nzungu dzinomera dzinobatsira kuderedza mafuta emudumbu (muchiuno chechiuno) uye mazinga eLDL cholesterol.

Kuderera mumafuta

Mbeu dzebhinzi dzine mafuta mashoma. Zvokudya zvinodya zvishoma mumakoriyori uye mafuta uye zvakakwirira mufiber zvakawanikwa kuderedza uremu hwemuviri.

Inogona kunatsiridza kugaya

Kumera kunowedzera katatu iyo inonyungudika fiber yezviyo, zvichibatsira kubvisa kuvimbiswa.

Mushure mekumera, mhodzi dzinenge dzamera dzinoburitsa maprotease (protein digesting enzymes) anobatsira kugaya mapuroteni emhuka.

Paunenge uine chirongwa chakasimba chekudya, muviri haugone kuunganidza chepfu, izvo zvinozoguma nekurasikirwa nekurema.

Ndeapi Microsprouts Yekudya Kuti Uremerwe?

Mung Bean Inomera

mung beans kana green sprouts Inonyanya kufarirwa muAsia. Iine 20-24% yakanyanya digestible protein uye ine macalorie mashoma. Iyo ine zvakare insoluble fiber uye bioactive komisheni yakakosha pakurasikirwa uremu.

Brussels Inomera Inomera

Brussels inomeraYakapfuma mune zvinovaka muviri izvo zvakanaka kune hutano. Yakatakurwa neprotein uye fiber uye yakaderera mumakori. Iyo fiber yemukati mezvimera izvi inobatsira kupa satiety uye kuderedza nzara.

Alfalfa Inomera

100 magiramu e alfalfa sprouts ane 23 macalorie, 4 g eprotein uye 2 g yefiber. Ichi chikafu chemukati ndicho chiratidzo chikuru chekuti chinogona kuve chikafu chinobatsira uremu.

Miti yeLentil

Lentil sprouts isimba guru remacro uye micronutrients. Inotakurwa neprotein yepamusoro uye digestible fiber, iyo inopa satiety uye inosimudzira kuora muviri.

Semagumo;

micro sprouts Inochinja-chinja, ine hutano uye iri nyore kukura.

Izvo zvine huwandu hwakawanda hwevhitamini, zvicherwa uye polyphenols kupfuura avo vakakura zvakakwana, zvine mabhenefiti akadai sekuvandudza hutano hwemoyo uye kuderedza njodzi yechirwere chisingaperi.

Aya magidhi madiki anogona kurimwa chero kwese kwegore rose uye akawedzerwa kune akasiyana siyana madhishi, achiaita iwo akakwana ekudya kunovaka muviri.