Yintoni iMicro Sprout? Ukukhula kweMicrosprouts ekhaya

Ukusukela oko bangena kwiindawo zokutyela eCalifornia ngeminyaka yoo-1980, amahlumela amancinci ngokuthe ngcembe yafumana ukuthandwa.

uhlaza oluncinci okanye imifuno encinci Le mifuno enevumba elimnandi ityebile kwincasa kwaye yenza isiphithiphithi esimnandi semibala kwiindidi ezahlukeneyo zokutya.

Nangona zincinci, zihlala zinezinga eliphezulu lezondlo kunemifuno evuthiweyo yemifuno.

Yintoni iMicro Sprout?

amahlumela amancinciyimifuno emincinci yemifuno emalunga ne-2,5-7,5 cm ubude. Zinencasa enevumba elimnandi kunye nomxholo wesondlo ogxininisiweyo kwaye ziyafumaneka ngemibala eyahlukeneyo kunye nokwenziwa.

amahlumela amancinci, zithathwa ngokuba "zizityalo zomntwana" eziwela kwindawo ethile phakathi kwehlumela kunye nemifuno yomntwana.

amahlumela amancincizifana nemifuno yosana kuba ziziqu kunye namagqabi kuphela athathwa njengokutyiwa. Nangona kunjalo, ngokungafaniyo nohlaza olutsha, incinci kakhulu ngobukhulu kwaye inokuthengiswa ngaphambi kokuba ivunwe.

amahlumela amancinci Ikulungele kakhulu ukukhula njengoko inokukhuliswa kwiindawo ezahlukeneyo, kubandakanywa ngaphandle, kwii-greenhouses kunye nakwifestile.

Iindidi ezahlukeneyo zeMicrosprouts

amahlumela amancinci Ingakhuliswa kwiintlobo ngeentlobo zembewu.

Ezona ndidi zidumileyo ziveliswa kusetyenziswa imbewu kwezi ntsapho zilandelayo zezityalo:

usapho lwe-cruciferous

I-Cauliflower, i-broccoli, iklabishi, i-watercress, i-radish kunye ne-arugula.

usapho lwedaisy

Ilethisi, endive, radish.

usapho lwe-apiaceae

I-Dill, i-karoti, i-fennel kunye ne-celery.

usapho lwenarcissus

Igalikhi, itswele, i-leek.

Usapho lwesipinatshi

I-Amaranth, iquinoa, i-chard, iibhiti kunye nesipinatshi.

Usapho lweCucurbitaceae

I-melon, ikhukhamba kunye ne-zucchini.

Ngamanye amaxesha kukho iinkozo ezifana nerayisi, ioats, ingqolowa, umbona, nerhasi, njengeertyisi, iimbotyi kunye neelentile. amahlumela amancincibaba e.

amahlumela amancinciBanencasa enokuthi ivele kwi-neutral ukuya kwi-spicy, imuncu kancinane okanye ikrakra, kuxhomekeke kwiindidi. Ngokubanzi, incasa yabo yomelele kwaye ibukhali.

Ziziphi iiNzuzo zeMicro Sprouts?

IiMicrosprouts zinezondlo

amahlumela amancinci igcwele izondlo. Nangona umxholo wezondlo uhluka kancinci, ezininzi iintlobo ziqukethe i-potassium, isinyithi, i-zinc, i-magnesium kunye Ubhedu bazizityebi

amahlumela amancinci Ikwangumthombo obalulekileyo weekhompawundi zezityalo ezinenzuzo ezifana ne-antioxidants.

Ngaphezu koko, i-nutrient-dense, ithetha ukuba iqulethe amanqanaba aphezulu eevithamini, iiminerali, kunye ne-antioxidants kunexabiso elifanayo lemifuno evuthiweyo.

amahlumela amancinci uphando oluyithelekisa nemifuno evuthiweyo, amahlumela amancinciIingxelo ezithi amanqanaba ezondlo kumaqunube angafikelela kwizihlandlo ezilithoba phezulu kunemifuno evuthiweyo.

Uphononongo luye lwathelekisa uhlaza oluvuthiweyo. amahlumela amancincingokubanzi ipolyphenol kunye neminye imixholo ye-antioxidant. 

I-Microsprouts inokunciphisa umngcipheko wezifo ezithile

Ukutya imifuno kudibaniswa nomngcipheko oncitshisiweyo wezifo ezininzi.

Oku mhlawumbi kungenxa yezixa eziphezulu zeevithamini, iiminerali kunye neekhompawundi zezityalo eziluncedo eziqulethwe. 

amahlumela amancinciiqulethe izixa ezifanayo, kwaye ezidla ngokuba nkulu, zoku kutya kunemifuno evuthiweyo. Ke ngoko, banokunciphisa ngokufanayo umngcipheko wezi zifo zilandelayo:

Isifo sentliziyo

amahlumela amancinciIngumthombo ocebileyo we-polyphenols, eziyi-antioxidants eziye zadibaniswa nomngcipheko ophantsi wesifo senhliziyo. izifundo zezilwanyana, amahlumela amancinciibonisa ukuba inokunciphisa i-triglyceride kunye "nembi" ye-cholesterol ye-LDL.

Isifo sika-Alzheimer

Ukutya okutyebileyo kwe-Antioxidant okuqulethe ixabiso eliphezulu le-polyphenols kunokunxulunyaniswa nomngcipheko ophantsi we-Alzheimer's disease.

diabetes

Ii-Antioxidants zinceda ukunciphisa uhlobo loxinzelelo olunokuthi luthintele iswekile ukuba ingangeni kwiiseli ngokufanelekileyo. Kwizifundo zebhubhoratri, i-fenugreek amahlumela amancinciKuye kwaphawulwa ukuba i-in vitro inyusa ukufunyanwa kweswekile yeselula ngama-25-44%.

ezinye zomhlaza

Iziqhamo kunye nemifuno etyebileyo ene-Antioxidant, ngakumbi ezo zizityebi kwi-polyphenols, zinokuthoba umngcipheko weentlobo ezahlukeneyo zomhlaza. zizityebi kwiipolyphenols amahlumela amancinciinokulindeleka ukuba ibe neziphumo ezifanayo.

Ngaba IMicrosprouts Iyingozi?

Ukutya ii-microsprouts ngokuqhelekileyo ithathwa njengekhuselekile.

Kodwa, amahlumela amancinciEnye yeenkxalabo malunga ityhefu yokutya ngumngcipheko. Nangona kunjalo, amandla okukhula kwebhaktheriya amahlumela amancinciIkwancinci kakhulu kunezihluma.

amahlumela amancinciifuna iimeko ezishushu nezifumileyo kancinci kunezityalo ezifanayo, itya amagqabi neengcambu kuphela kuneengcambu kunye nembewu.

Ngale nto, khulisa amagqabi amancinci ekhayaUkuba uceba ukukhulisa ikhaya lakho, kubalulekile ukuthenga imbewu kwinkampani ethembekileyo kwaye ukhethe imidiya ekhulayo engonakaliswanga kwiibhaktheriya ezinobungozi ezifana ne-Salmonella kunye ne-E. coli.

Imithombo yeendaba ezikhulayo eziqhelekileyo ziyi-peat, i-perlite kunye ne-vermiculite. Ukukhula amahlumela amancinci Iimethi zokukhula ezilahlwayo ezenzelwe ngokukodwa abantwana zithathwa njengezempilo.

Ukutya njani iMicro Sprouts

amahlumela amancinciUngayisebenzisa ngeendlela ezininzi ezahlukeneyo. Inokufakwa kwiintlobo ezahlukeneyo zokutya, kubandakanywa isandwich, i-pancakes, kunye neesaladi.

amahlumela amancinciInokuxutywa kunye ne-smoothie okanye ijusi. Ijusi ye-Wheatgrass Ngumzekelo odumileyo wemicrogreens.

Enye inketho kukusebenzisa njengento yokuhlobisa kwi-pizza, isuphu, i-omelets kunye nezinye izitya ezishushu.

Indlela yokukhulisa iMicrosprouts ekhaya?

amahlumela amancinciIkhuliswa lula kwaye ikhululekile njengoko ayifuni izixhobo ezininzi okanye ixesha. Zingakhuliswa unyaka wonke, ngaphakathi nangaphandle.

izinto

• Iimbewu ezisemgangathweni.
• Indawo elungileyo yokukhula, efana nokugalela umhlaba. Okanye, ukukhula amahlumela amancinci Ungasebenzisa i-mat yokukhula elahlayo eyenzelwe ngokukodwa
• Ukukhanya okufanelekileyo - ukukhanya kwelanga okanye ukukhanya kwe-ultraviolet, ngokufanelekileyo iiyure eziyi-12-16 ngosuku.

Kwenziwa njani?

- Gcwalisa imbiza yakho ngomhlaba, musa ukuxineka, kwaye unkcenkceshele kancinci.

- Phefa imbewu oyikhethile emhlabeni ngokulinganayo kangangoko.

- Gquma kancinane imbewu ngamanzi kwaye ugqume isikhongozeli ngesiciko seplastiki.

- Jonga imbiza yonke imihla kwaye unkcenkceshele imbewu ukuyigcina ifumile.

- Kwiintsuku ezimbalwa emva kokuba imbewu intshula, unokususa isigqubuthelo seplastiki kwaye usibeke ekukhanyeni.

- amahlumela amancinciNkcenkceshela kanye ngemini njengoko imbewu yakho ikhula kwaye ifumana umbala.

- Emva kweentsuku ezi-7-10, i-microsprouts yakho kufuneka ilungele ukuvunwa.

Izibonelelo zeMicro sprouts zokuLahla kobunzima

Ziqulethe ifayibha

100 gr ihlumela elincinci Iqulethe umyinge we-1.8 g yefiber. Ifayibha ibonelela ngokuhlutha kwaye inceda ukunciphisa ukutya. Kwakhona kunceda ukunciphisa umzimba ngokunciphisa umdla wokutya.

Ikhalori ephantsi

amahlumela amancinciIphantsi kakhulu kwiikhalori. Inceda ukunciphisa ukuhlaselwa yindlala kwaye ugcine isisu sigcwele.

Iphezulu kwiprotheyini

Iinkozo ezihlumayo okanye iimbotyi ezikrwada neziphekwe kancinci ziyimithombo elungileyo yeprotein esekwe kwizityalo. Izityalo zeLentil zingumthombo omkhulu weprotheyini. I-100 g yezityalo ze-lentil ziqulethe i-9 g yeprotheni.

Inkqubo yokuhluma okanye ukuhluma iphinda ikhulise iphrofayili ye-amino acid yeenkozo, into ebalulekileyo ekuphuculeni impilo yonke.

kwi-European Journal of Obesity Uphononongo olupapashiweyo lufumanise ukuba abantu abatya ukutya okuneprotheyini ephezulu baphulukana nobunzima bomzimba kunabo bakwisidlo esiqhelekileyo seprotheyini.

Olunye uhlolisiso kumabhinqa atyebe ngokugqithiseleyo okanye atyebe ngokugqithiseleyo luthi ihlumelo lamandongomane linceda ekunciphiseni amanqatha esisu (umjikelezo wesinqe) kunye namanqanaba e-cholesterol eLDL.

Ngamafutha aphantsi

Iimbotyi zihluma zinamafutha amancinci. I-snacks ephantsi kweekhalori kunye namafutha kunye ne-fiber ephezulu ifunyenwe ukunciphisa ubunzima bomzimba.

Inokuphucula ukwetyisa

Inkqubo yokuhluma iphinda kathathu isiqulatho sefiber enyibilikayo yeenkozo, inceda ukukhupha ukuqhinwa.

Emva kokuntshula, imbewu ehlumayo ikhupha iiprotein (iprotein digesting enzymes) ezinceda ukwetyisa iprotein yezilwanyana.

Xa unesistim esinamandla sokugaya, umzimba awukwazi ukuqokelela i-toxins, ekugqibeleni iphumela ekulahlekeni kwesisindo.

Zeziphi iiMicrosprouts ekufuneka uzitye ukuLahla kobunzima?

Iimbotyi zeMung

iimbotyi zemung okanye amagqabi aluhlaza Ithandwa kakhulu eAsia. Iqulethe i-20-24% yeprotheyini ephezulu kakhulu kwaye iphantsi kweekhalori. Ikwanefiber enganyibilikiyo kunye neekhompawundi ze-bioactive eziyimfuneko ekulahlekeni kobunzima.

IBrussels ihluma izihluma

ibrussels sproutsItyebile kwizondlo ezilungele impilo. Ilayishwe ngeprotheyini kunye nefayibha kunye neekhalori eziphantsi. Umxholo wefiber kwezi hlumelo unceda ukunika ukuhlutha kunye nokunciphisa indlala.

IAlfalfa Sprouts

I-100 grams ye-alfalfa sprouts iqukethe iikhalori ezingama-23, i-4 g yeprotheni kunye ne-2 g yefiber. Lo mxholo wezondlo ngumqondiso omkhulu wokuba unokuba sisondlo esinceda ukunciphisa umzimba.

Izityalo zeLentil

Izihluma zeLentil ziyindawo enamandla ye-macro kunye ne-micronutrients. Ilayishwe ngeprotheyini ephezulu kunye nefiber egayiweyo, ebonelela ngokutya kunye nokukhuthaza ukwehla kobunzima.

Ngenxa yoko;

amahlumela amancinci Iyaguquguquka, isempilweni kwaye kulula ukuyikhulisa.

Ziqulethe ixabiso eliphezulu leevithamini, iiminerali kunye ne-polyphenols kunabalingane babo abaqolileyo ngokupheleleyo, kunye neenzuzo ezifana nokuphucula impilo yentliziyo kunye nokunciphisa umngcipheko wesifo esingapheliyo.

Le mifuno incinci inokukhuliswa phantse naphi na unyaka wonke kwaye yongezwe kwiindidi ezahlukeneyo zezidlo, izenze isongezo sesondlo esifanelekileyo.