Yanayin abinci mai ƙoshin lafiya - microgreens

Microgreens sune farkon ganyayyaki da tushe na shuke-shuke da tsire-tsire. Seedanyen yana da kwanaki 7 zuwa 14 kawai, kuma inci 1 zuwa 3 (3 zuwa 8 cm) tsayi. Microgreens sun girmi tsiro (waɗanda aka girma da ruwa cikin justan kwanaki kaɗan), amma sunfi ƙanana kayan lambu, kamar su latas ɗin yara ko alayyafo na yara.

Akwai daruruwan zaɓuɓɓuka. Kusan kowane kayan lambu ko ganye da za ku iya ci ana iya jin daɗin microgreen, kamar su latas, radish, basil, beets, seleri, kabeji, da kale.

Mutane da yawa suna jin daɗin ƙananan ganyayyakin microgreens don ɗanɗano mai ɗanɗano, ƙyallen crunch, da launuka masu haske.

DALILIN DA SUKA YI KYAU A GARE KU

Microgreens suna cike da abinci mai gina jiki. Yawancin ƙananan microgreens sun ninka sau 4 zuwa 6 a cikin bitamin da kuma antioxidants fiye da siffofin su na manya. Antioxidants abubuwa ne da ke taimakawa wajen hana lalacewar kwayar halitta.

Gananan microgreens masu zuwa suna da yawancin bitamin fiye da siffofinsu na manya:

• Red kabeji - Vitamin C
• Green daikon radish - Vitamin E
• Cilantro - Carotenoids (antioxidants wanda zai iya juya zuwa bitamin A)
• Garnet amaranth - Vitamin K

Cin 'ya'yan itace da kayan marmari da yawa a kowane nau'i yana da kyau a gare ku. Amma tare da microgreens a cikin abincinku na iya ba ku damar haɓaka abinci mai gina jiki a cikin caloriesan calorie kaɗan.

Kodayake ba a tabbatar da shi sosai ba, ingantaccen abinci mai cike da 'ya'yan itace da kayan marmari na iya rage haɗarin cutar kansa da sauran cututtuka na yau da kullun. Idan ka sha magani mai rage jini, kamar maganin hana yaduwar jini ko maganin hana yaduwar cutar, zaka iya bukatar iyakance abincin bitamin K. Vitamin K na iya shafar yadda waɗannan magunguna suke aiki.

YADDA SUKA SHIRYA

Ana iya cin microgreens ta hanyoyi masu sauƙi. Tabbatar an tsabtace su sosai da farko.

• Ku ci su danye. Themara su a cikin salads kuma a ɗebo da ɗan lemun tsami ko sutura. Suna kuma da ɗanɗano da kansu.
• Yi ado da abinci tare da ɗan ƙaramin microgreens. Themara su a cikin farantin abincin ku. Top kifinki, kaza, ko gasa dankalin turawa tare da microgreens.
• Themara su a sandwich ko kunsa.
• Themara su a cikin kayan miya, da soyayyen soyayyen, da kayan abincin taliya.
• Sanya su a cikin abin sha ko kuma hadaddiyar giyar.

Idan ka shuka microgreens naka ko ka siye su a cikin ƙasa, toshe lafiyayyun bishiyoyin da ganyen da ke sama da ƙasa lokacin da suka kai kwana 7 zuwa 14. Ku ci su sabo, ko adana su a cikin firiji.

INDA AKA SAMU MICROGREENS

Ana samun microgreens a shagon abinci na kiwon lafiya na gida ko kasuwar abinci na ƙasa. Duba kusa da latas don fakitin ganye tare da ƙananan tushe da ganye (inci kaɗan kawai, ko inci 5, a tsayi). Bincika kasuwar manomin ku ta gari kuma. Za'a iya yin odar kayan haɓaka Microgreen akan layi ko kuma a same su a wasu shagunan girki.

Zaɓuɓɓukan na iya canzawa lokaci-lokaci don haka sanya ido kan waɗanda kuka fi so.

Suna da ɗan tsada, don haka kuna iya gwada ƙoƙarin haɓaka su a tagar girkin ku. Da zarar an yanke su, za su iya kwana a cikin firiji tsawon kwanaki 5 zuwa 7, wani lokacin ma ya fi tsayi dangane da nau'in.

Abincin lafiya - microgreens; Rage nauyi - microgreens; Abincin lafiya - microgreens; Na zaman lafiya - microgreens

Cibiyoyin Kula da Cututtuka da Rigakafin yanar gizo. Dabaru don hana kiba da sauran cututtuka na yau da kullun: CDC jagora zuwa dabarun ƙara yawan amfani da fruitsa fruitsan itace da kayan marmari. Atlanta: Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam; 2011. www.cdc.gov/obesity/downloads/fandv_2011_web_tag508.pdf. An shiga Yuli 1, 2020.

Choe U, Yu LL, Wang TTY. Ilimin kimiyya bayan microgreens a matsayin sabon abinci mai kayatarwa don karni na 21. J Agric Abincin Chem. 2018; 66 (44): 11519-11530. PMID: 30343573 pubmed.ncbi.nlm.nih.gov/30343573/.

Mozaffarian D. Gina Jiki da cututtukan zuciya da cututtukan rayuwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 49.

Ma'aikatar Aikin Gona ta Amurka (USDA), Sabis ɗin Binciken Noma (ARS). Kayan ganye na musamman sun shirya naushi. Mujallar Binciken Noma [serial online]. www.ars.usda.gov/news-events/news/research-news/2014/specialty-greens-pack-a-nutritional-punch. An sabunta Janairu 23, 2014. An shiga Yuli 1, 2020.

• Gina Jiki