Kev noj zaub mov zoo rau kev noj qab haus huv - microgreens

Microgreens yog cov nplooj thaum ntxov thiab kab pib loj hlob ntawm cov zaub lossis nroj tsuag ntsuab. Lub yub tsuas yog 7 mus rau 14 hnub, thiab 1 mus rau 3 nti (3 txog 8 cm) siab. Microgreens muaj hnub nyoog laus dua li qe menyuam (cog nrog dej nyob hauv ob peb hnub), tab sis hluas dua li menyuam cov veggies, xws li menyuam ntses lossis nqaij nchuav me nyuam.

Muaj ntau pua txoj kev xaiv. Yuav luag txhua zaub lossis tshuaj ntsuab uas koj tuaj yeem noj tuaj yeem nyiam los ntawm microgreen, xws li zaub xas lav, zaub txhwb, zaub qhwv, beets, zaub kav, zaub qhwv, thiab kale.

Coob tus neeg nyiam cov nplooj me me ntawm microgreens rau lawv cov saj tshiab, nkig nkig, thiab cov xim ci ci.

VIM LI CAS THIAJ LI ZOO RAU KOJ

Microgreens yog ntim nrog cov khoom noj khoom haus. Ntau ntau ntawm cov microgreens me me yog 4 rau 6 npaug ntau dua ntawm cov vitamins thiab antioxidant dua lawv cov neeg laus. Antioxidants yog tshuaj uas pab tiv thaiv cell puas tsuaj.

Cov microgreens hauv qab no muaj cov vitamins ntau dua li lawv cov neeg laus:

• Liab zaub qhwv - Vitamin C
• Ntsuab daikon radish - Vitamin E
• Cilantro - Carotenoids (tshuaj tua kab mob uas tuaj yeem hloov mus rau hauv cov vitamin A)
• Garnet amaranth - Vitamin K

Noj ntau cov txiv hmab txiv ntoo thiab zaub nyob hauv txhua hom yog qhov zoo rau koj. Tab sis suav nrog microgreens hauv koj cov zaub mov tuaj yeem muab cov khoom noj zoo rau koj hauv qee lub cev calories.

Txawm hais tias nws tsis tau raug pov thawj zoo, kev noj zaub mov zoo rau kev noj txiv hmab txiv ntoo thiab zaub yuav txo tau kev pheej hmoo mob qog noj ntshav thiab lwm yam mob ntev. Yog tias koj noj tshuaj ntshav-ua ntshav, xws li tshuaj anticoagulant lossis tshuaj antiplatelet, koj yuav tsum tau txwv tsis pub noj cov zaub mov vitamin K. Vitamin K yuav cuam tshuam li cas cov tshuaj no ua haujlwm.

YUAV UA LI CAS TUS NEEG YUAV TAU

Microgreens tuaj yeem noj nrog ntau txoj kev yooj yim. Nco ntsoov yaug lawv kom huv ua ntej.

• Noj kom siav. Ntxiv rau lawv cov zaub nyoos thiab haus dej nrog kua txiv qaub lossis hnav khaub ncaws me me. Lawv kuj yog neeg tawv heev lawv tus kheej.
• Garnish zaub mov noj nrog microgreens. Ntxiv rau lawv rau koj lub phaj noj tshais. Sab saum toj koj cov ntses, nqaij qaib, lossis ci qos yaj nrog microgreens.
• Ntxiv rau lawv rau ib lub qhaub cij lossis qhwv.
• Ntxiv rau lawv mus rau kua zaub, do fries, thiab pasta tais.
• Ntxiv rau lawv haus kua txiv hmab txiv ntoo lossis cawv txiv ntoo.

Yog tias koj loj hlob koj tus kheej microgreens lossis yuav lawv rau hauv av, txhuam cov qia zoo thiab nplooj saum cov av thaum lawv hnub nyoog 7 txog 14 hnub. Noj lawv tshiab, los yog cia rau hauv tub yees.

QHOV TWG LOS MUS NRHIAV MICROGREENS

Microgreens muaj nyob ntawm koj lub khw muag khoom noj khoom haus huv lossis khw muag khoom noj. Saib ze rau ntawm lub zaub xas lav rau pob ntawm cov zaub ntsuab nrog cov pob me me thiab nplooj (tsuas yog ob peb ntiv, lossis 5 cm, ntev). Saib xyuas koj lub khw tshav puam yuav zaub noj ib yam nkaus. Microgreen cov khoom siv loj tuaj yeem xaj online lossis nrhiav hauv qee lub khw muag khoom noj mov hauv chav ua noj.

Cov kev xaiv xaiv tuaj yeem hloov txij ua ke mus ua ke yog li khaws lub qhov muag rau koj nyiam.

Lawv yog me ntsis tus nqi, yog li koj tuaj yeem xav sim cog rau lawv hauv koj chav ua noj qhov rai. Thaum txiav tiav, lawv tuaj yeem nyob hauv lub tub yees rau 5 txog 7 hnub, qee zaum ntev dua raws li hom.

Cov khoom noj txom ncauj zoo - microgreens; Poob phaus - microgreens; Noj zaub mov zoo - microgreens; Kev Noj Qab Haus Huv - microgreens

Cov Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob lub vev xaib. Cov tswv yim los tiv thaiv kev rog thiab lwm yam kev mob nyhav: CDC cov lus qhia rau cov tswv yim qhia kom nce kev noj cov txiv hmab txiv ntoo thiab zaub. Atlanta: Asmeskas Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg; 2011. www.cdc.gov/obesity/downloads/fandv_2011_web_tag508.pdf. Nkag mus rau Lub Xya Hli 1, 2020.

Choe U, Yu LL, Wang TTY. Qhov kev kawm nyob tom qab microgreens yog ib qho khoom noj tshiab zoo nkauj rau lub xyoo pua 21st. J Agric Zaub Noj TsuagCov. 2018; 66 (44): 11519-11530. PMID: 30343573 pubmed.ncbi.nlm.nih.gov/30343573/.

Mozaffarian D. Khoom Noj Khoom Haus thiab kab mob plawv thiab ntshav qab zib. Hauv: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Plawv Lub Plawv: Phau Ntawv Qhia Txog Cov Tshuaj Mob plawvCov. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 49.

Tebchaws Asmeskas Department of Agriculture (USDA), Kev Tshawb Fawb Txog Kev Ua Liaj Ua Teb (ARS). Cov zaub ntsuab tshwj xeeb ntim cov khoom noj khoom haus punch. Kev Tshawb Fawb Txog Kev Lag Luam ([online online]. www.ars.usda.gov/news-events/news/research-news/2014/specialty-greens-pack-a-nutritional-punch. Hloov kho Lub Ib Hlis 23, 2014. Nkag mus Lub Xya Hli 1, 2020.

• Kev noj haus