Mitengo ya microgreens ndi mbewu zazing'ono zomwe zimagwiritsidwa ntchito kuwonjezera zakudya ndi zokoma. Ziri zochepa kwambiri kuposa masamba omwe nthawi zonse amadyera, ngakhale amadyera, ndipo amakula kwambiri, makamaka m'mabwalo abwino odyera.
Mawu akuti "microgreen" sali enieni kwa chomera chilichonse. Mitundu yaing'ono yamaguluyi imaphatikizapo radish, kabichi, mpiru, parsley, beet masamba, udzu winawake, ndi cilantro.
Mankhwala a microgreens nthawi zambiri amakhala ndi zakudya zabwino-ngakhale kuti nthawi zambiri anthu amadya kwambiri, amakhalabe ndi mavitamini ndi minerals. Ndipotu, ali ndi zakudya zambiri zowonjezera poyerekeza ndi zomera zokhutira.
Kodi Zing'onozing'ono Zikukula Bwanji?
Nkhumba za microgreen zimabzalidwa m'mabwalo kapena miphika yaying'ono ndikukolola masabata awiri kapena anayi kenako. Iwo akhoza kukhala wamkulu mu nyumba kapena kunja. Mitengo yaying'ono imakonzeka kukolola posangulutsa masamba owona pang'ono. Mitengo ya tizilombo ting'onoting'ono ting'onoting'ono timatulutsa kuchokera ku dothi ndikupukuta kapena zimayambira pamwamba pa nthaka. Mitengoyi imagulitsidwa ndipo imatumizidwa ku malo odyera ndi masitolo angapo apamalonda.
Mukhoza kupeza ma microgreens pamsika wamalonda kapena m'masitolo ogulitsa, koma amangotha mlungu umodzi pansi pa zikhalidwe zabwino kwambiri, kotero iwo sangatumizedwe kutali ndipo muyenera kuwagwiritsa ntchito mwamsanga . Mwinamwake njira yothetsera vuto ikukula kwawo.
Olima munda amatha kukula mosavuta pakhomo la nyumba zawo kumbuyo kwawo kapena m'nyumba, malinga ngati pali zenera kapena dzuwa lomwe limatanthauza kukula kwa zomera. Ma microgreens samatenga malo ochulukirapo ndipo amangofuna madontho angapo a nthaka. Bzalani nyembazo mochulukirapo kuposa momwe mungathere ndi zomera zomwe zikukula bwino ndikupundula nthaka ndi microgreens nthawi zonse kuti nthaka ikhale yonyowa.
Mbewu Zilibe Zochepa
Zomera zomwe zimadya, monga nyemba ndi nyemba zimakhalapo kwa nthawi yaitali (ngakhale ziri zovuta kupeza masamba opangidwa masiku ano chifukwa cha kuphuka kwa matenda odyetsa chifukwa cha kumwa masamba osaphika). Mitundu ya microgreens ndi mazira imawoneka ofanana koma pali kusiyana pakati pa awiriwo.
Kusiyana kwakukulu kwakukulu ndi momwe amakulira. Nkhumba za microgreen zimabzalidwa ndikukula mumtunda, monga momwe amachitira anthu omwe ali ndi munda wachinyamata. Mbewu zimamera m'madzi kapena m'matumba kwa masiku angapo, kawirikawiri m'malo ozizira amdima, mpaka atakula. Panthawiyi, iwo ali okonzekera kuti azikhala pamakalata ndi kutumizidwa kumasitolo.
Vuto ndilokuti kukula kwa ziphuphu kumabweretsa chiopsezo cha kusokonezeka kwa bakiteriya komwe kumayambitsa matenda odwala. Popeza tizilombo toyambitsa tizilombo sitinakulire mofanana ndi momwe zimakhalira, iwo alibe ngozi yomweyo. Zoonadi, adayenera kuchitidwa bwino ndi chitetezo cha chakudya m'maganizo, monga ngati veggie kapena wobiriwira.
Kusiyanitsa kwina pakati pa ziwirizi ndikuti pamene iwo ali phukusi, zimamera monga mbewu, mizu, zimayambira, ndi masamba ang'onoang'ono osapangidwa. Mitengo ya microgreens isakonzedwe kukolola mpaka ikukula masamba awo oyambirira, ndipo kuwatumikira ndi mizu yawo ndizosankha.
Kawirikawiri zimakhala zosavuta kuzichotsa pa stem.
Zakudya Zakudya za Microgreens
Kawirikawiri , tizilombo ta tizilombo toyambitsa tizilombo timakhala ndi mavitamini ambiri kuposa mavitamini omwewo. Kafukufuku wina anafufuza mitundu 25 yosiyanasiyana ya tizilombo tating'onoting'ono tomwe timapeza kuti kabichi wofiira anali ndi vitamini C, garnet amaranth anali ndi vitamini K1, ndipo daikon yobiriwira imakhala ndi vitamin D. Ndipotu, ofufuza anapeza kuti cilantro microgreens inali ndipamwamba kwambiri Mitundu iŵiri ya carotenoids yotchedwa lutein ndi zeaxanthin.
Kafukufuku wina anayerekeza ndi mchere wokhala ndi makasu obiriwira komanso nyemba zazing'ono ndipo amapeza masamba ochepa okhala ndi calcium, magnesium, iron, zinc, ndi manganese.
Ngakhale kufufuza kwina kuli kofunika kuti mudziwe zakudya zonse zokhudzana ndi tizilombo toyambitsa matenda, zochepa zolembazi zalembedwa mu Dipatimenti ya Ulime wa Zakudya za ku United States. Mwachitsanzo, pulogalamu imodzi ya Masamba a New Day Sunflower ndi basil microgreen mix ali ndi makilogalamu 25, 2 magalamu a mapuloteni, 4 magalamu a chakudya, 2 magalamu a fibre, calcium 80 milligram, ndi pafupifupi 14 milligrams ya chitsulo.
Zopindulitsa Zathanzi Za Microgreens
Palibenso kafukufuku wochuluka wopezera tizilombo toyambitsa matenda kuposa mavitamini, choncho ndi kovuta kunena kuti kudya zakudya zinazake zapadera kungabweretse ubwino wathanzi. Ngakhale kuti palibe maphunziro omwe amawonekeramo zakudya zamagetsi, anthu amodzi amafufuza kuti apeze kuti makoswe olemera kwambiri omwe amadyetsedwa zakudya zam'mafuta ndi kabichi wofiira amakhala ndi LDL-cholesterol yochepa (mtundu woipa) monga ntchentche amadyetsa zakudya zamtundu wokha yekha kapena ndi kabichi wofiira kabichi.
Inde, ndikutalika kwa maphunziro a zinyama kwa anthu, koma n'zomveka kuti tizilombo toyambitsa matenda timene timakhala ndi tizilombo toyambitsa matenda, monga zomwe zimapezeka mu kabichi wofiira, zikhoza kukhala ndi thanzi labwino. Ndipotu, kafukufuku wina anapeza tizilombo toyambitsa matenda kuchokera ku mitundu ya Brassica, kuphatikizapo kabichi wofiira, mpiru wofiira, mpiru wofiirira, ndi wofiirira kohlrabi, makamaka ali ndi zovuta zambiri komanso mitundu yambiri ya polyphenols poyerekeza ndi zomera zokhwima.
Mmene Mungagwiritsire Ntchito Microgreens Pakhomo
Ngati muli ndi mwayi, mungathe kupeza ma microgreens m'masitolo apadera kapena misika ya alimi. Koma tchenjezedwe, mwinamwake ndi okwera mtengo, pafupifupi madola 30 pounds (kumapangitsa kuti kakhitchini yaying'ono ya kukhitchini iwonongeke). Zina mwa mitundu yofala kwambiri ndi arugula, beet masamba, basil, chard, karoti, cress, amaranth, sipinachi, ndi mpiru. Ali ndi zokopa zowonjezereka kotero pang'ono pokha zimafunika kuti uwononge mbale yomwe mumaikonda. Sankhani tizilombo toyang'anitsitsa zomwe tawoneka mwatsopano ndikuzisungira m'firiji. Kumbukirani, iwo satha nthawi yaitali kuti awagwiritse ntchito masiku angapo.
Mitundu ya microgreens ingagwiritsidwe ntchito m'njira zosiyanasiyana malinga ndi chakudya chimene mukuphika. Gwiritsani ntchito tizilombo toyambitsa matenda omwe ali ndi mitundu ndi zokometsera zomwe zimagwirizana ndi masamba anu. Mwachitsanzo, arugula microgreens ali ndi tsabola lakuthwa ngati tsabola. Beet tizilombo toyambitsa tizilombo timakhala ndi chowawa koma tiwonjezere mtundu wokongola wofiira kwambiri. Karoti microgreens ndi okoma mokoma ndi chard ndi wokongola ndipo ali ndi mchere kukoma.
Onjezerani mankhwala a microgreens ku sangweji kapena kukulunga m'malo mwa letesi yowonjezera. Zikhoza kugwiritsidwa ntchito mmalo mwa, kapena kuwonjezera pa zitsamba zina zomwe mumazikonda, kapena mungapange saladi ndi kapu kapena tizilombo tating'ono ting'onoting'ono, kaloti ena odulidwa, mtedza wodula komanso tangy vinaigrette. Mankhwala a microgreens akhoza kuwonjezeredwa pamwamba pa pizza yatsopano yotentha kapena ndiwo zophika.
Mawu Ochokera
Kutumikira tizilombo toyambitsa matenda motsatira (kapena pamwamba) pa mbale iliyonse ndi njira yabwino yowonjezeretsa mavitamini ndi minerals pang'ono ku zakudya zanu zokwanira. Komabe, popeza ali ndi zokometsera zambiri, ndizing'onozing'ono zokhazokha zomwe zimafunikira. Saladi yaying'ono ya saladi yapamwamba imatha kusamaliranso saladi yambiri yathanzi ya fiber komanso mulingo, koma imanyamula nkhonya.
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