Iyini i-Micro Sprout? Ukukhulisa Ama-Microsprouts Ekhaya

Kusukela ngesikhathi bengena ezindaweni zokudlela eCalifornia ngeminyaka yawo-1980, amahlumela amancane kancane kancane yathola ukuthandwa.

imifino emincane noma imifino emincane Le mifino enamakha inothile ngokunambitheka futhi idala isiphithiphithi esimnandi semibala yezinhlobonhlobo zezitsha.

Naphezu kobukhulu bazo obuncane, bavame ukuba namazinga aphezulu omsoco kunemifino yemifino evuthiwe.

Iyini i-Micro Sprout?

amahlumela amancaneyimifino emincane yemifino ecishe ibe ngu-2,5-7,5 cm ubude. Zinephunga elimnandi kanye nokuqukethwe okunomsoco okugxilile futhi zitholakala ngemibala ehlukahlukene kanye nokuthungwa.

amahlumela amancane, zibhekwa "njengezitshalo zezingane" eziwela endaweni ethile phakathi kwehlumela nemifino yezingane.

amahlumela amancanezifana nemifino yezingane ngoba yiziqu namaqabunga kuphela athathwa njengokudliwayo. Nokho, ngokungafani nemifino yezingane, incane kakhulu ngobukhulu futhi ingathengiswa ngaphambi kokuba ivunwe.

amahlumela amancane Ilungele ukukhula njengoba ingatshalwa ezindaweni ezihlukahlukene, kuhlanganise nangaphandle, ezindlini zokugcina izithombo ngisho nasefasiteleni.

Izinhlobo ezahlukene zama-Microsprouts

amahlumela amancane Ingatshalwa ezinhlotsheni ezahlukene zembewu.

Izinhlobo ezidume kakhulu zikhiqizwa kusetshenziswa imbewu evela emindenini yezitshalo elandelayo:

umndeni we-cruciferous

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

umndeni we-daisy

Ulethisi, endive, isithombo.

umndeni we-apiaceae

Dill, isanqante, fennel kanye isilimo esidliwayo esinamagatsha anamanzi.

umndeni we-narcissus

I-garlic, anyanisi, i-leek.

Umndeni wesipinashi

I-Amaranth, i-quinoa, i-chard, i-beet kanye nesipinashi.

Umndeni wakwaCucurbitaceae

Ikhabe, ikhukhamba kanye zucchini.

Izinhlamvu ezinjengerayisi, i-oats, ukolweni, ummbila, nebhali, kanye nemifino enjengophizi, ubhontshisi, nodali ngezinye izikhathi. amahlumela amancanebaba e.

amahlumela amancaneBanokunambitheka okungahluka kusuka kokungathathi hlangothi kuya kokubabayo, okumuncu kancane noma okubabayo, kuye ngezinhlobonhlobo. Sekukonke, ukunambitheka kwabo kunamandla futhi kushubile.

Yiziphi Izinzuzo zama-Micro sprouts?

Ama-Microsprout anomsoco

amahlumela amancane igcwele izakhamzimba. Nakuba okuqukethwe kwezakhi kuhluka kancane, izinhlobo eziningi ziqukethe i-potassium, insimbi, i-zinc, i-magnesium kanye Ithusi bacebile

amahlumela amancane Futhi iwumthombo obalulekile wezinhlanganisela zezitshalo ezinenzuzo ezifana nama-antioxidants.

Ngaphezu kwalokho, inomsoco, okusho ukuthi iqukethe amazinga aphezulu amavithamini, amaminerali, nama-antioxidants kunenani elifanayo lemifino evuthiwe.

amahlumela amancane ucwaningo ngokuyiqhathanisa nemifino evuthiwe, amahlumela amancaneImibiko yokuthi amazinga omsoco kumajikijolo angaba phezulu ngokuphindwe kayisishiyagalolunye kunemifino evuthiwe.

Ucwaningo luye lwaqhathanisa nemifino evuthiwe. amahlumela amancanengobubanzi polyphenol nokunye okuqukethwe kwe-antioxidant. 

Ama-Microsprout anganciphisa ingozi yezifo ezithile

Ukudla imifino kuhlotshaniswa nengozi encishisiwe yezifo eziningi.

Lokhu mhlawumbe kungenxa yenani eliphezulu lamavithamini, amaminerali kanye nezakhi zezitshalo ezinenzuzo eziqukethe. 

amahlumela amancaneiqukethe amanani afanayo, futhi ngokuvamile amakhulu, alokhu kudla kunemifino evuthiwe. Ngakho-ke, ngokufanayo banganciphisa ingozi yezifo ezilandelayo:

Isifo senhliziyo

amahlumela amancaneIwumthombo ocebile wama-polyphenols, okungama-antioxidants axhunyaniswe nengozi ephansi yesifo senhliziyo. izifundo zezilwane, amahlumela amancaneikhombisa ukuthi ingehlisa i-triglyceride kanye namazinga e-cholesterol “embi” e-LDL.

Isifo i-Alzheimer's

Ukudla okunothe nge-Antioxidant okuqukethe amanani aphezulu ama-polyphenols kungase kuhlotshaniswe nengozi ephansi yesifo i-Alzheimer's.

Isifo sikashukela

Ama-Antioxidants asiza ukunciphisa uhlobo lokucindezeleka okungavimbela ushukela ukuthi ungangeni emangqamuzaneni ngendlela efanele. Ezifundweni zaselabhorethri, i-fenugreek amahlumela amancaneKuye kwaphawulwa ukuthi i-in vitro inyusa ukumuncwa kukashukela weselula ngo-25-44%.

eminye imidlavuza

Izithelo nemifino ecebile nge-Antioxidant, ikakhulukazi leyo ecebile ngama-polyphenols, ingase yehlise ingozi yezinhlobo ezahlukene zomdlavuza. ecebile ngama-polyphenols amahlumela amancanekungalindelwa ukuthi kube nemiphumela efanayo.

Ingabe Ama-Microsprouts Ayingozi?

Ukudla ama-microsprouts ngokuvamile kubhekwa njengokuphephile.

Nokho, amahlumela amancaneEnye yezinto ezikhathazayo mayelana ukudla okunoshevu ingozi. Nokho, amathuba okukhula kwebhaktheriya amahlumela amancaneIphinde ibe yincane kakhulu kunamahlumela.

amahlumela amancaneidinga izimo ezishisayo nezinomswakama kancane kunezitshalo ezifanayo, idla amaqabunga nezimpande kuphela kunezimpande nembewu.

Ngalokhu, khulisa amahlumela amancane ekhayaUma uhlela ukukhulisa ikhaya lakho, kubalulekile ukuthenga imbewu enkampanini ethembekile futhi ukhethe imidiya ekhulayo engangcoliswa amagciwane ayingozi njenge-Salmonella ne-E. coli.

Izitshalo ezikhulayo ezivame kakhulu yi-peat, i-perlite ne-vermiculite. Ukukhula amahlumela amancane Amacansi okukhula alahlwayo abenzelwe izingane ngokukhethekile abhekwa njengenhlanzeko kakhulu.

Ungawadla Kanjani Ama-Micro sprouts

amahlumela amancaneUngayisebenzisa ngezindlela eziningi ezahlukene. Ingafakwa ekudleni okuhlukahlukene, okuhlanganisa amasemishi, ama-pancake, namasaladi.

amahlumela amancaneIngaxutshwa ne-smoothie noma ijusi. Ijusi ye-Wheatgrass Kuyisibonelo esidumile sama-microgreens.

Enye inketho ukuyisebenzisa njengendlela yokuhlobisa ku-pizza, isobho, ama-omelets nezinye izitsha ezishisayo.

Ungakhula kanjani ama-Microsprouts ekhaya?

amahlumela amancaneItshalwa kalula futhi ngokunethezeka njengoba ayidingi imishini noma isikhathi esiningi. Zingatshalwa unyaka wonke, ngaphakathi nangaphandle.

izinto

• Imbewu yekhwalithi enhle.
• Indawo ekhula kahle, njengokugalela inhlabathi. Ngaphandle kwalokho, ukukhula amahlumela amancane Ungasebenzisa i-mat yokukhula elahlayo eyakhelwe ngokukhethekile
• Ukukhanya okufanele - ukukhanya kwelanga noma ukukhanya kwe-ultraviolet, amahora angu-12-16 ngosuku.

Kwenziwa kanjani?

- Gcwalisa ibhodwe lakho ngenhlabathi, ungaminyana kakhulu, bese uchelela kancane.

- Fafaza imbewu oyikhethile emhlabathini ngokulinganayo ngangokunokwenzeka.

- Vala kancane imbewu ngamanzi bese uvala isitsha ngesivalo sepulasitiki.

- Hlola ibhodwe nsuku zonke bese unisela imbewu ukuze ihlale imanzi.

- Ezinsukwini ezimbalwa ngemva kokuba imbewu imile, ungasusa isembozo sepulasitiki bese usibeka ekukhanyeni.

- amahlumela amancaneNisela kanye ngosuku njengoba imbewu yakho ikhula futhi izuza umbala.

- Ngemuva kwezinsuku ezingu-7-10, ama-microsprouts akho kufanele alungele ukuvunwa.

Izinzuzo zama-Micro sprouts Zokunciphisa Isisindo

Aqukethe i-fiber

I-100 gr ihlumela elincane Iqukethe isilinganiso esingu-1.8 g we-fiber. I-fiber inikeza ukusutha futhi isiza ukunciphisa ukudla. Kuyasiza futhi ukwehlisa isisindo ngokunciphisa isifiso sokudla.

Inekhalori ephansi

amahlumela amancaneIne-calorie ephansi kakhulu. Kuyasiza ukunciphisa ukuhlaselwa yindlala nokugcina isisu sigcwele.

Amaprotheni amaningi

Izinhlamvu ezihluma eziluhlaza neziphekwe kancane noma imidumba ziyimithombo emihle yamaprotheni asekelwe ezitshalweni. Amahlumela ama-Lentil angumthombo omkhulu wamaprotheni. I-100 g yamahlumela e-lentil aqukethe 9 g wamaprotheni.

Inqubo yokuhluma noma yokuhluma iphinde ikhulise iphrofayili ye-amino acid yezinhlamvu, okubalulekile ekuthuthukiseni impilo yonke.

kuyi-European Journal of Obesity Ucwaningo olushicilelwe lwathola ukuthi abantu abadla ukudla okunamaprotheni amaningi balahlekelwa isisindo esiningi kunalabo abadla ukudla okunamaphrotheni okujwayelekile.

Olunye ucwaningo oluphathelene nabesifazane abakhuluphele noma abakhuluphele kakhulu luthi amahlumela amakinati asiza ekunciphiseni amafutha asesiswini (umjikelezo wokhalo) namazinga e-cholesterol e-LDL.

Amafutha aphansi

Amahlumela kabhontshisi awanamafutha amancane. Ukudla okulula okunama-kilojoule aphansi namafutha kanye ne-fiber ephezulu kuye kwatholakala ukunciphisa isisindo somzimba.

Ingase ithuthukise ukugaya

Inqubo yokuhluma iphinda kathathu okuqukethwe kwe-fiber encibilikayo kokusanhlamvu, okusiza ukuqeda ukuqunjelwa.

Ngemva kokuhluma, imbewu ehlumile ikhiqiza ama-protease (ama-enzyme agaya amaprotheni) asiza ukugaya amaprotheni ezilwane.

Uma unesimiso esiqinile sokugaya ukudla, umzimba mancane amathuba okuthi uqongelele ubuthi, okugcina kubangele ukuncipha kwesisindo.

Imaphi Ama-Microsprouts Ongawadla Ukuze Unciphise Isisindo?

Amahlumela e-Mung Bean

ubhontshisi noma amahlumela aluhlaza Idume kakhulu e-Asia. Iqukethe amaprotheni angu-20-24% agayeka kakhulu futhi ine-calories ephansi. Futhi iqukethe i-fibre engancibilikiyo kanye nezinhlanganisela ze-bioactive ezibalulekile ekunciphiseni isisindo.

AmaBrussels Amahlumela

Amahlumela eBrusselsInothe ngemisoco emihle empilweni. Ilayishwe amaprotheni nefayibha kanye nama-calories aphansi. Okuqukethwe yifayibha kulawa mahlumela kusiza ukuhlinzeka ukusutha nokunciphisa indlala.

Amahlumela e-Alfalfa

Amagremu ayi-100 amahlumela e-alfalfa aqukethe ama-calories angama-23, ama-4 g amaprotheni nama-2 g we-fiber. Lokhu okuqukethwe komsoco kuyinkomba enkulu kakhulu yokuthi kungaba isondlo esiza ukulahlekelwa isisindo.

Izithombo Ze-Lentil

I-Lentil sprout iyimithombo enamandla yama-macro kanye nama-micronutrients. Ilayishwe amaprotheni ekhwalithi ephezulu kanye ne-fiber egayekayo, ehlinzeka ngokusutha futhi ikhuthaze ukwehla kwesisindo.

Ngenxa yalokho;

amahlumela amancane Iguquguquka, inempilo futhi kulula ukuyikhulisa.

Aqukethe amanani aphezulu amavithamini, amaminerali nama-polyphenols kunozakwabo abavuthiwe ngokugcwele, anezinzuzo ezifana nokuthuthukisa impilo yenhliziyo nokunciphisa ingozi yesifo esingelapheki.

Le mifino emincane ingatshalwa cishe noma kuphi unyaka wonke futhi yengezwe ezitsheni eziningi ezihlukahlukene, okuzenza zibe isengezo esiphelele somsoco.