Microgreens yog cov nroj tsuag me me ntawm cov nroj tsuag uas muaj feem ntau uas siv los ntxiv xim thiab tsw rau pluas noj. Lawv ntau dua li cov zaub ntsuab, txawm tias "me nyuam mos" zaub ntsuab, thiab tau loj hlob, tshwj xeeb tshaj yog nyob hauv cov voj voog zoo.
Lo lus "microgreen" tsis yog hais rau ib qho twg. Hom microgreens muaj xws li radish, qhwv, mustard, zaub txhwb qaib, nplooj nplooj, kaus mom, thiab cilantro.
Microgreens feem ntau muaj kev noj haus zoo-txawm hais tias tib neeg tsis tau noj ntau ntau, lawv tseem muaj vitamins thiab minerals. Qhov tseeb, lawv muaj ntau dua cov concentration cov as-ham dua rau cov nroj tsuag tuaj mature.
Microgreens Li Cas?
Microgreen noob yog cog hauv cov flats lossis cov hiav txwv me thiab tua tau li ob mus rau plaub lub lis piam tom qab. Lawv tuaj yeem hlob hauv tsev los yog tawm. Cov nroj tsuag me me tuaj yeem npaj kom sai li sai tau thaum lawv ua cov nplooj me me tiag tiag. Cov microgreens yog leej twg rub tawm ntawm cov av thiab yaug los yog cov kab xev yog hla saum cov av. Cov nroj tsuag yog ntim thiab nqa mus rau khw noj mov thiab ob peb lub khw muag khoom noj tshwj xeeb.
Tej zaum koj yuav nrhiav tau microgreens tom lub khw muag khoom lossis cov khw muag khoom noj khoom haus, tab sis tsuas yog kav ib lub limtiam raws li qhov zoo tshaj plaws ntawm cov neeg mob, yog li ntawd lawv yuav tsis raug xa mus deb thiab dav thiab koj yuav tsum siv lawv tam sim ntawd . Tej zaum ib qho kev hais haum zoo dua tuaj rau hauv tsev.
Cov kws txiav plaub tuaj yeem tuaj yeem loj hlob microgreens sai nyob tom tsev hauv lawv lub tsev los yog hauv tsev, tsuav yog muaj lub hnub ci qhov rai los yog teeb pom kev zoo rau cov nroj tsuag loj hlob. Microgreens tsis siv ntau qhov chaw thiab tsuas xav tau ob peb ntiv tes ntawm potting av. Nroj cov noob qe me me ntxiv kom ntau dua li koj xav kom muaj cov nroj tsuag loj loj thiab ua kom cov av thiab microgreens tsis tu ncua kom cov av ntub.
Sprouts Yuav Tsis Microgreens
Cov qoob loo, xws li alfalfa sprouts thiab taum sprouts, tau nyob ib ntus ntev ntev (tab sis nws nyuab nyuab nyuab nyoos nrhiav cov nyom hnub no vim kab mob ntawm cov khoom noj los ntawm kev siv cov hlav tsis tau). Microgreens thiab sprouts yuav zoo li tab sis muaj qee qhov sib txawv ntawm ob.
Ib qho loj sib txawv li cas lawv tau loj hlob. Microgreen noob yog cog thiab cog hauv av, ib yam li lawv cov vaj tse uas loj hlob. Rau sprouts, lub noob yog germinated nyob rau hauv dej los yog ntub hnab rau ob peb hnub, feem ntau nyob rau hauv qhov chaw sov tsaus, kom txog rau thaum lawv sprout. Thaum ntawd, lawv npaj txhij muab ntim thiab xa mus rau cov khw muag khoom noj.
Qhov teeb meem yog tias tsam loj hlob rau qoob loo ua rau kom muaj kab mob kis tau yooj yim uas ua rau muaj kev puas tsuaj. Vim hais tias microgreens tsis tau cog qoob ib yam li cov qoob loo, lawv tsis muaj tib txoj kev pheej hmoo. Qhov tseeb, lawv tseem yuav tsum tau ua raws li cov khoom noj muaj hauv kev ruaj ntseg, ib yam li tej veggie raw lossis ntsuab.
Lwm qhov sib txawv ntawm ob yog tias thaum lawv raug ntim, sprouts muaj xws li cov noob, cov hauv paus hniav, cov kab, thiab cov nplooj me me uas tsis tau hloov. Microgreens tsis npaj txhij hlais txog thaum lawv loj hlob thawj cov nplooj tseeb, thiab ua haujlwm nrog lawv cov hauv paus hniav yog xaiv tau.
Nws yooj yim tshaj plaws los ntxig lawv tawm ntawm lub qia.
Microgreens Khoom Noj Khoom Haus
Nyob rau hauv dav dav , microgreens muaj ntau dua ntau dua cov vitamins tshaj tag nrho hlob versions ntawm tib nroj tsuag. Ib txoj kev tshawb nrhiav tau 25 yam sib txawv ntawm microgreens thiab pom hais tias liab qhwv tau cov vitamin C, garnet amaranth tau cov vitamin K1, thiab ntsuab daikon radish microgreens tau cov vitamin D. Ntxiv rau, cov soj ntsuam ntawm pom tias cilantro microgreens tau lub siab concentration ntawm ob lub carotenoids hu ua lutein thiab zeaxanthin.
Lwm txoj kev tshawb nrhiav cov ntsiab lus hauv pob zeb ua rau cov zaub ntsuab ntsuab thiab lettuce microgreens thiab pom cov kab zaub me me muaj ntau calcium, magnesium, hlau, zinc, thiab manganese dua li cov nroj tsuag siab tuaj.
Txawm hais tias muaj kev tshawb fawb ntxiv rau kev paub cov ntsiab lus tseem ceeb ntawm cov tshuaj microgreens, qee lub khw muaj npe nyob rau hauv Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Yeeb Yam (Food Income Databases). Piv txwv, ib qho ounce txog Hnub Tshiab Farms sunflower thiab zaub basil microgreen mix muaj 25 calories, 2 grams protein, 4 grams carbohydrates, 2 grams fiber, 80 milligrams calcium, thiab yuav luag 14 milligrams ntawm cov hlau.
Muaj txiaj ntsim kev noj qab haus huv ntawm Microgreens
Yeej tsis muaj ntau txoj kev tshawb nrhiav rau microgreens dhau ntawm cov khoom noj haus, vim li ntawd nws yog ib qho nyuab hais tseeb tias noj tej microgreen yuav tsim muaj cov txiaj ntsim kev noj qab haus huv. Thaum tsis muaj cov kev tshawb fawb uas saib microgreen noj rau tib neeg, ib txoj kev tshawb nrhiav pom tias cov rog rog uas tau noj cov rog thiab roj liab microgreens tau qis dua LDL-roj (qhov tsis zoo) thiab tsis nce ntau li ntau raws li cov nas noj cov zaub mov muaj roj tsawg ib leeg los yog nrog cov pob liab liab liab.
Tau kawg, nws yog qhov ntev ntawm cov kev tshawb fawb tsiaj rau tib neeg, tab sis nws ua rau kev nkag siab tias microgreens ntawm cov nroj tsuag siab phytochemicals, xws li cov neeg muaj nyob rau hauv cov liab liab, yuav muaj cov kev pab zoo tib yam. Qhov tseeb, lwm txoj kev tshawb nrhiav pom microgreens los ntawm Hom Brassica, nrog rau cov pob liab liab, liab mustard, ntshav mustard, thiab ntshav liab kohlrabi, yeej muaj ntau yam thiab ntau ntau hom polyphenols piv rau cov nroj tsuag muaj tiav.
Yuav Siv Microgreens Hauv Tsev
Yog tias koj muaj hmoo, koj tuaj yeem nrhiav microgreens hauv cov khw muag khoom noj tshwj xeeb lossis cov khw muag zaub. Tab sis yuav tau ceeb toom, lawv yog tej zaum kim heev, txoj cai nyob ib ncig ntawm 30 dollars ib phaus (ua rau chav ua noj microgreen zoo li ib lub tswv yim zoo). Qee qhov ntau hom muaj arugula, beet zaub ntsuab, zaub basil, chard, zaub ntug, cress, amaranth, spinach, thiab mustard. Lawv muaj zog ziab heev ces tsuas yog siv me ntsis ntxiv rau perk li koj nyiam phaj. Xaiv cov microgreens tshiab tshiab thiab muab cia rau hauv lub tub yees. Nco ntsoov tias, lawv yuav tsis ntev ntev li siv lawv li ob peb hnub.
Microgreens tuaj yeem siv ntau txoj kev sib txawv nyob ntawm seb koj noj mov. Siv cov tshuaj microgreens uas muaj cov xim thiab cov xim uas haum koj lub hnab tawv ncauj. Piv txwv, arrogula microgreens muaj cov kua txob xws li ntse. Beet microgreens muaj qhov tsw qab tab sis ntxiv ib qho xim zoo nkauj kom muaj xim. Carrot microgreens yog me ntsis qab zib thiab chard yog ob qho tib si zoo nkauj thiab muaj qis dua.
Ntxiv microgreens rau ib qhaub cij los yog qhwv qhov chaw ntawm lettuce. Lawv tuaj yeem siv rau qhov chaw, lossis ntxiv rau, qee qhov koj nyiam tshuaj ntsuab, los yog koj tuaj yeem ua zaub xam lav nrog lub khob lossis ob lub microgreens, qee cov hmoov av, cov txiv ntseej, thiab lub vinaigrette tangy. Microgreens tseem tuaj yeem muab ntxiv rau sab saum toj ntawm cov zaub mov kub tshiab los yog cov zaub ua ci ci.
Lo Lus Ntawm
Kev ua zaubmov microgreens alongside (los yog saum) ntawm cov tais yog ib txoj hauv kev zoo ntxiv ntau ntxiv cov vitamins thiab minerals rau koj cov khoom noj. Txawm li cas los xij, txij thaum lawv muaj ntau heev, tsuas yog ib qho me me ntawm microgreens feem ntau yog xav tau. Ib qho me me microgreen salad yuav tsis hloov lub vaj zaub zoo noj qab haus huv rau cov zaub mov muaj fiber ntau thiab ntim, tab sis nws tseem pob khoom noj khoom haus.
> Qhov chaw:
> Huang H, Jiang X, Xiao Z, Yu L, Pham Q, Hnub J, Chen P, Yokoyama W, Yu LL, Luo YS, Wang TT. "Red Cabbage Microgreens Qis Mob Siab Tsis Txav Lipoprotein (Ldl), Siab Mob Cholesterol, thiab Inflammatory Cytokines hauv Mice tau noj cov zaub mov muaj roj." J Agric Food Chem. 2016 Dec 7; 64 (48): 9161-9171.
> Mir SA, Shah MA, Mir MM. "Microgreens: Ntau Lawm, Txuag Lub neej, thiab Bioactive Cheebtsam." Crit Rev Khoom noj khoom haus Sci Nutr. 2017 Aug 13; 57 (12): 2730-2736.
> Pinto E, Almeida AA, Aguiar AA, Ferreira I. "Sib piv ntawm Mineral Profile thiab Nitrate Concentration ntawm Microgreens thiab Mature Lettuces." J Zaub Mov Compos Sij Hawm (2015) 37: 38-43.
> Sun J, Xiao Z, Lin LZ, Lester GE, Wang Q, Harnly JM, Chen P. "Paub Polyphenols nyob rau hauv Tsib Brassica Hom ntawm UHPLC-ESI / HRMS (n.)." J Agric Food Chem. 2013 Kaum Ib Hlis 20; 61 (46): 10960-70.
> Xiao Z, Lester GE, Luo Y, Wang Q. "Kev Ntsuam Xyuas Cov Vitamins thiab Cov Tshuaj Carotenoid Cov Khoom Noj Khoom Haus: Cov Khoom Noj Microgread." J Agric Food Chem. 2012 Aug 8; 60 (31): 7644-51.