ʻO nā ʻano meaʻai olakino - microgreens

ʻO nā microgreens ka lau mua a me nā koʻokoʻo o ka ulu ʻana i nā mea kanu a mea kanu nāhelehele paha. ʻO ka seedling he 7 a 14 mau lā wale nō, a 1 a 3 ʻīniha (3 a 8 cm) ke kiʻekiʻe. ʻOi aku ka makahiki o nā microgreens ma mua o ka sprouts (ulu ʻia me ka wai i loko o kekahi mau lā wale nō), akā ʻoi aku ka ʻōpio ma mua o nā mea ʻai pēpē, e like me ka lettuce pēpē a i ʻole ka milo pēpē.

Aia he mau haneli koho. ʻAneʻane hiki ke ʻoliʻoli i nā mea kanu a me nā mea uliuli a pau e like me ka microgreen, e like me ka lettuce, radish, basil, beets, celery, cabbage, a me kale.

Nui nā poʻe e hauʻoli i nā lau liʻiliʻi o nā microgreens no kā lākou ʻono hou, crunch crunch, a me nā kala ʻōlinolino.

No ke aha e maikaʻi ai lākou

Hoʻopiha ʻia nā microgreens me ka meaʻai. ʻO ka hapa nui o nā microgreens liʻiliʻi he 4 a 6 mau manawa ke kiʻekiʻe i nā wikamina a me nā antioxidant ma mua o ko lākou ʻano makua. ʻO nā Antioxidant nā mea kōkua e pale i ka hōʻino ʻana o ka cell.

ʻO nā microgreens aʻe he nui aku ka nui o kekahi mau huaora ma mua o ko lākou ʻano makua.

• Kāpena ʻulaʻula - Wikamina C
• ʻO ka radish daikon ʻōmaʻomaʻo - Vitamin E
• ʻO Cilantro - Carotenoids (antioxidants i hiki ke lilo i huaora A)
• ʻO Garnet amaranth - Wikamina K

ʻO ka ʻai ʻana i nā hua a me nā mea kanu i kēlā me kēia ʻano he maikaʻi ia nāu. Akā ʻo ka hoʻopili ʻana i nā microgreens i kāu papaʻai hiki ke hāʻawi iā ʻoe i kahi mea momona i loko o kekahi mau calories.

ʻOiai ʻaʻole ia e hōʻoia maikaʻi ʻia, ʻo ka papaʻai olakino momona i nā huaʻai a me nā mea kanu hiki ke hōʻemi i ka makaʻu no ka maʻi ʻaʻai a me nā maʻi maʻi ʻē aʻe. Inā ʻoe e lawe i ka lāʻau hoʻoliʻiliʻi koko, e like me ka anticoagulant a i ʻole nā ​​lāʻau antiplatelet, pono ʻoe e kaohi i nā meaʻai vitamin K. Hiki i ka Vitamin K ke hoʻololi i ka holo ʻana o kēia mau lāʻau.

KE ANA O LAKOU I KAUKAU AI

Hiki ke ʻai ʻia nā microgreens i nā ala maʻalahi. E holoi pono iā lākou ma mua.

• ʻAi maka iā lākou. Hoʻohui iā lākou i nā salakeke a kāwili ʻia me kahi wai lemi liʻiliʻi a i ʻole ka lole ʻana. ʻAno loa lākou iā lākou iho.
• E hoʻonani i nā meaʻai me nā microgreens maka. E hoʻohui iā lākou i kāu pāʻina kakahiaka. I luna i kāu iʻa, moa, a iʻa i hoʻomoʻa ʻia me nā microgreens.
• E hoʻohui iā lākou i ka sanwī a wahī paha.
• E hoʻohui iā lākou i nā soups, e hoʻāla i nā ʻala, a me nā pā pasta.
• Hoʻohui iā lākou i kahi inu inu huaʻai a i ʻole cocktail.

Inā ʻoe e ulu i kāu mau microgreens a kūʻai paha iā lākou i ka lepo, ʻoki i nā koʻokoʻo olakino a me nā lau ma luna o ka lepo ke 7 a 14 mau lā ko lākou mau makahiki. ʻAi hou iā lākou, a i ʻole mālama ia i loko o ka pahu hau.

KAHI E IKE AI MICROGREENS

Loaʻa nā microgreens ma kāu hale kūʻai meaʻai olakino kūloko a i ʻole ka mākeke meaʻai maoli. E nānā ma kahi o ka letus no nā pūʻulu ʻōmaʻomaʻo me nā koʻokoʻo a me nā lau (ʻelua iniha wale nō, a i ʻole 5 cm, ka lōʻihi). E hōʻoia i kāu mākeke mahiʻai kūloko pū kekahi. Hiki ke kauoha ʻia i nā lako e ulu nei ʻo Microgreen ma ka pūnaewele a i ʻole loaʻa i nā hale kūʻai kīhini.

Hiki ke hoʻololi i nā koho i kēlā me kēia manawa no laila e makaʻala i kāu mau punahele.

He kumukūʻai lākou, no laila makemake ʻoe e hoʻāʻo e ulu iā lākou i ka puka aniani o kāu lumi kuke. I ka manawa e ʻoki ai, hiki iā lākou ke noho i loko o ka pahu hau no 5 a 7 mau lā, ʻoi aku ka lōʻihi ma muli o ka ʻano.

Meaʻai māmā - microgreens; Ka hoʻemi kaumaha - microgreens; Papaʻai olakino - microgreens; Wellness - nā microgreens

Nā kikowaena no ka pūnaewele Disease Control a me Prevent. Nā papa hana e pale ai i ka momona a me nā maʻi maʻi ʻē aʻe: Ke alakaʻi a CDC i nā hoʻolālā e hoʻonui i ka ʻai o nā hua a me nā mea kanu. Atlanta: Ke Keʻena ʻOihana Ola a me nā Lawelawe Pono ʻAmelika; 2011. www.cdc.gov/obesity/downloads/fandv_2011_web_tag508.pdf. Loaʻa iā Iulai 1, 2020.

Choe U, Yu LL, Wang TTY. ʻO ka ʻepekema ma hope o nā microgreens ma ke ʻano he meaʻai hou hoihoi no ka 21st kenekulia. ʻO J Agric Meaʻai Kemika. 2018; 66 (44): 11519-11530. PMID: 30343573 pubmed.ncbi.nlm.nih.gov/30343573/.

ʻO Mozaffarian D. Nutrite a me nā maʻi maʻi maʻi a me nā maʻi ʻino. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 49.

ʻO ka US Department of Agriculture (USDA), Lawelawe ʻImi Mahiai (ARS). Hoʻopili nā greens kūikawā i kahi punch meaʻai. Mīkini ʻImi ʻImi Mahiai [serial online]. www.ars.usda.gov/news-events/news/research-news/2014/specialty-greens-pack-a-nutritional-punch. Hoʻohou i Ianuali 23, 2014. Loaʻa iā Iulai 1, 2020.

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