Isbedelada cuntada caafimaadka qaba - microgreens
Microgreens waa caleemaha hore iyo jirida khudaarta soo baxda ama dhirta geedaha. Dhirtu waxay jirtaa 7 ilaa 14 maalmood oo keliya, dhererkeeduna yahay 1 illaa 3 inji (3 ilaa 8 cm). Microgreens waa ka da 'weyn yihiin (waxa lagu beeray biyo dhawr maalmood gudahood), laakiin waxay ka yar yihiin khudaarta ilmaha, sida saladhka ilmaha ama isbinaajka ilmaha.
Waxaa jira boqolaal ikhtiyaarro ah. Ku dhowaad khudaar kasta ama geedo yaryar oo aad cuni karto waxaa loogu raaxeysan karaa microgreen, sida saladhka, dabocase, basil, xididdo, celery, kaabajka, iyo kale.
Dad badan ayaa ku raaxeysta caleemaha yaryar ee microgreens si ay u dhadhamiyaan cusub, ciriiriga adag, iyo midabada dhalaalaya.
MAXAY KUNA FIICAN YAHAY
Microgreens waxaa ka buuxa nafaqo. Qaar badan oo ka mid ah microgreens-yada yaryar ayaa 4 ilaa 6 jeer ka sarreeya fiitamiinnada iyo antioxidantyada marka loo eego qaababka dadka waaweyn. Antioxidants waa walxo caawiya ka hortagga dhaawaca unugyada.
Microgreens-ka soo socda ayaa leh xaddi ka sareeya fiitamiinno ka badan qaababka qaangaarka ah:
- Kaabashka cas - Vitamin C
- Dhirish daikon cagaaran - Vitamin E
- Cilantro - Carotenoids (antioxidants u rogi kara fiitamiin A)
- Amaranth Garnet - Vitamin K
Cunista miro iyo khudaar badan nooc kasta ha noqotee waa kuu fiican tahay. Laakiin ku darista microgreens-ka cuntadaada waxay ku siin kartaa kobcin nafaqo dhowr kaloori oo keliya.
In kasta oo aan si fiican loo xaqiijin, cunno caafimaad leh oo hodan ku ah miraha iyo khudradda ayaa yareyn karta halista kansarka iyo cudurrada kale ee daba dheeraada. Haddii aad qaadato daawada dhiigga khafiifisa, sida daawooyinka xinjirowga lidka ku ah ama daawooyinka lidka ku ah, waxaa laga yaabaa inaad u baahato inaad xaddiddo cuntooyinka fiitamiin K. Faytamiin K wuxuu saameyn ku yeelan karaa sida daawooyinkani u shaqeeyaan.
SIDEE LOOGU DIYAAR GARYEY
Microgreens waxaa loo cuni karaa dhowr siyaabood oo fudud. Hubso inaad marka hore si fiican u mayrto.
- Cun iyaga cayriin. Ku dar saladhka oo ku daadi liin dhanaan ama labis. Waxay sidoo kale yihiin kuwo aad u macaan kaligood.
- Ku qurxin cuntada microgreens ceyriin. Ku dar saxanka quraacdaada. Kalluunkaaga, digaaga, ama baradhada la dubay ku kor microgreens.
- Kudar sandwich ama duub.
- Waxaad ku dartaa maraqyo, walaaq shiil, iyo suxuunta baastada.
- Kudar khamri cabitaan ama is biirsaday.
Haddii aad kobciso microgreens kuu gaar ah ama aad ku iibsato carro, jarjar jiridda iyo caleemaha caafimaad qaba ee ka sarreeya ciidda markay jiraan 7 illaa 14 maalmood jir. Cun iyaga cusub, ama ku kaydi qaboojiyaha.
HALKA KA HELI KARO MICROGREENS
Microgreens waxaa laga heli karaa dukaanka cuntada caafimaadka ee deegaankaaga ama suuqa cuntada dabiiciga ah. U fiirso u dhow saladhka baakadaha cagaarka leh jirridaha yar yar iyo caleemaha (kaliya laba inji, ama 5 cm, dherer). Hubi sidoo kale suuqa beeraleydaada. Qalabka microgreen-ka koraya waxaa laga dalban karaa internetka ama waxaa laga heli karaa dukaamada jikada qaarkood.
Xulashooyinka ayaa is beddeli kara waqti ka waqti markaa isha ku hay waxyaabaha aad ugu jeceshahay.
Iyagu waa xoogaa qaali yihiin, markaa waxaad u baahan kartaa inaad isku daydo inaad ku koriso daaqadda jikadaada. Marka la gooyo, waxay ku jiri karaan qaboojiyaha 5 ilaa 7 maalmood, mararka qaarkoodna waxay ku xirnaan karaan nooca.
Cunto fudud oo caafimaad leh - microgreens; Miisaanka oo yaraada - microgreens; Cunto caafimaad leh - microgreens; Fayo-qabka - microgreens
Xarumaha Xakamaynta iyo Ka-hortagga Cudurrada. Xeelado looga hortagayo cayilka iyo cudurrada kale ee daba-dheeraada: Tilmaamaha CDC ee xeeladaha lagu kordhinayo cunitaanka miraha iyo khudradda. Atlanta: Waaxda Caafimaadka iyo Adeegyada Aadanaha ee Mareykanka; 2011. www.cdc.gov/obesity/downloads/fandv_2011_web_tag508.pdf. La helay July 1, 2020.
Choe U, Yu LL, Wang TTY. Sayniska ka dambeeya microgreens-ka oo ah cunno cusub oo xiiso leh qarniga 21-aad. J Beeraha Chem Chem. 2018; 66 (44): 11519-11530. PMID: 30343573 pubmed.ncbi.nlm.nih.gov/30343573/.
Mozaffarian D. Nafaqada iyo cudurada wadnaha iyo cudurada dheef-shiid kiimikaadka. Gudaha: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Cudurka Wadnaha ee Braunwald: Buugga Buugta Daawada Wadnaha iyo Xididdada. 11aad. Philadelphia, PA: Elsevier; 2019: cutubka 49.
Waaxda Beeraha ee Mareykanka (USDA), Adeegga Cilmi-baarista Beeraha (ARS). Cagaarka khaaska ah waxay soo xirtaa feer nafaqo leh. Majaladda Cilmi-baarista Beeraha [taxane khadka tooska ah]. www.ars.usda.gov/news-events/news/research-news/2014/specialty-greens-pack-a-nutritional-punch.waxaa laga yaabaa La cusbooneysiiyay Janaayo 23, 2014. Waxaa la helay July 1, 2020.
- Nafaqada