Mekhoa e metle ea lijo - li-microgreens

Microgreens ke makhasi a pele le limela tsa meroho e holang kapa limela tsa setlama. Semela se na le matsatsi a 7 ho isa ho a 14 feela, le bolelele ba lisenthimithara tse 3 ho isa ho tse 8. Microgreens e tsofetse ho feta limela (tse holileng ka metsi matsatsing a 'maloa feela), empa li nyane ho feta li-veggies tsa bana, joalo ka lethisi ea masea kapa sepinche sa lesea.

Ho na le likhetho tse makholo. Hoo e batlang e le meroho kapa setlama se seng le se seng seo u ka se jang se ka natefeloa joalo ka microgreen, joalo ka lettuce, radish, basil, beet, celery, k'habeche le khale.

Batho ba bangata ba natefeloa ke makhasi a manyane a li-microgreen bakeng sa tatso ea bona e ncha, makhakhapha a phatsimang le mebala e khanyang.

KE HOBANE'NG HA BA MOLEMO BAKENG SA HAO

Microgreens e tletse phepo e nepahetseng. Boholo ba li-microgreens tse nyane li phahame makhetlo a 4 ho isa ho a 6 ho livithamini le li-antioxidants ho feta mefuta ea tsona ea batho ba baholo. Antioxidants ke lintho tse thusang ho thibela tšenyo ea lisele.

Li-microgreen tse latelang li na le livithamini tse ngata ho feta mefuta ea tsona ea batho ba baholo:

• K'habeche e khubelu - Vithamine C
• Green daikon radish - Vithamine E
• Cilantro - Carotenoids (li-antioxidants tse ka fetohang vithamine A)
• Garnet amaranth - Vithamine K

Ho ja litholoana le meroho e mengata ka mokhoa ofe kapa ofe ho tla u tsoela molemo. Empa ho kenyelletsa li-microwave lijong tsa hau ho ka u fa matlafatso ea limatlafatsi ka likhalori tse 'maloa feela.

Le ha e sa netefatsoe hantle, phepo e nepahetseng e nang le litholoana le meroho e ka fokotsa menyetla ea mofetše le mafu a mang a sa foleng. Haeba u noa moriana o fokotsang mali, o kang li-anticoagulant kapa li-antiplatelet, ho ka hlokahala hore u lekanyetse lijo tsa vithamine K Vithamine K e ka ama tsela eo meriana ena e sebetsang ka eona.

KAMOO BA LOKISETSANG KATENG

Microgreens e ka jeoa ka mekhoa e mengata e bonolo. Etsa bonnete ba hore u li hlatsoe hantle pele.

• Li je li le tala. Li kenye ho salate 'me u tšele lero la lemone kapa ho apara. Li boetse li monate haholo ka botsona.
• Khabisa lijo ka li-microgreens tse tala. Li kenye lijong tsa hau tsa hoseng. Ka holim'a litlhapi tsa hau, khoho kapa litapole tse halikiloeng ka li-microgreens.
• Li kenye ho sandwich kapa ho phuthela.
• Li kenye ho sopho, hlohlelletsa li-fries le lijana tsa pasta.
• Li kenyeletse seno sa litholoana kapa lebenkeleng.

Haeba u lema li-microgreen tsa hau kapa u li reka mobung, phunya limela tse phetseng hantle 'me u siee ka holim'a mobu ha li le matsatsi a 7 ho isa ho a 14. Li je li sa tsoa khuoa, kapa u li boloke sehatsetsing.

MOO U KA FUMANANG MICROGREENS

Li-microgreens lia fumaneha lebenkeleng la lijo tsa lehae kapa mmarakeng oa lijo tsa tlhaho. Sheba haufi le lettuce bakeng sa liphutheloana tsa meroho e nang le stems le makhasi a manyane (bolelele ba lisenthimithara tse 'maloa, kapa 5 cm). Sheba 'maraka oa sehoai sa heno hape. Lisebelisoa tsa ho holisa microgreen li ka odaroa inthaneteng kapa tsa fumanoa mabenkeleng a mang a kichineng.

Likhetho li ka fetoha nako le nako, ka hona, ela hloko tseo u li ratang.

Li theko e tlase, ka hona o kanna oa leka ho li holisa fensetereng ea hau ea kichineng. Hang ha li sehiloe, li ka lula sehatsetsing matsatsi a 5 ho isa ho a 7, ka linako tse ling li le telele ho latela mofuta.

Lijo tse bobebe tse phetseng hantle - li-microgreens; Ho theola boima ba 'mele - li-microgreens; Lijo tse phetseng hantle - li-microgreens; Boiketlo - li-microgreens

Litsi tsa Taolo le Thibelo ea Maloetse. Mekhoa ea ho thibela botenya le mafu a mang a sa foleng: CDC e tataisa mekhoa ea ho eketsa tšebeliso ea litholoana le meroho. Atlanta: Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. 2011. www.cdc.gov/obesity/downloads/fandv_2011_web_tag508.pdf. E fihliloe ka la 1 Phupu, 2020.

Khetho U, Yu LL, Wang TTY. Saense e ka morao ho li-microgreen e le lijo tse ncha tse khahlisang tsa lekholo la bo21 la lilemo. J Agric Lijo Chem. 2018; 66 (44): 11519-11530. PMID: 30343573 e fetotsoe.ncbi.nlm.nih.gov/30343573/.

Mozaffarian D. Phepo e nepahetseng le mafu a pelo le methapo. Ka: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 49.

Lefapha la Temo la U.S. (USDA), Lefapha la Patlisiso ea Temo (ARS). Meroho e ikhethang e paka mokotla oa phepo e nepahetseng. Makasine oa Patlisiso ea Temo [serial online]. www.ars.usda.gov/news-events/news/search-news/2014/specialty-greens-pack-a-nutritional-punch. E ntlafalitsoe ka la 23 Pherekhong 2014. E fihlile ka la 1 Phupu 2020.

• Phepo e nepahetseng