Tulaga maloloina soifua maloloina meaʻai - microgreens

Microgreens o laʻau muamua ma o laʻau o loʻo totoina fualaʻau poʻo laʻau laʻau. O le fatu e naʻo le 7 i le 14 aso le matua, ma le 1 i le 3 inisi (3 i le 8 cm) le umi. O Microgreens e matua atu nai lo o togatogo (toto i le vai i ni nai aso), ae laiti nai lo pepe pepe, e pei o pepe lettuce poʻo le pepe spinach.

E fiaselau filifiliga. Toetoe lava soʻo se fualaʻau poʻo laʻau mafai ona e 'ai e mafai ona faʻafiafiaina o se microgreen, pei o letisi, radish, basil, beets, celery, cabbage, ma kale.

Tele o tagata e fiafia ile laʻau laʻau ole microgreens mo latou tofo fou, crunch crunch, ma susulu o latou lanu.

AISEA LELEI LELEI MO Oe

Microgreens e tumu i meaʻai. Tele o tamaʻi microgreens e 4 i le 6 taimi maualuga atu i vitamini ma vailaʻau oona nai lo a latou tagata matutua foliga. O Antioxidants o ni mea ia e fesoasoani e puipuia le faʻaleagaina o sela.

O nei microgreens maua maualuga aofaʻi o nisi vitamini nai lo o latou tagata matutua pepa:

• Kapisi mumu - Vitamini C
• Green daikon radish - Vitamini E
• Cilantro - Carotenoids (antioxidants e mafai ona liua i vitamini A)
• Garnet amaranth - Vitamini K.

O le 'ai tele o fualaʻau ma fualaʻau i soʻo se ituaiga e lelei mo oe. Ae o le faʻaaogaina o microgreens i lau taumafataga e mafai ona maua ai e oe se mea e faʻamalosia ai le tino i na o ni nai kalori.

E ui lava e le lelei faʻamaonia, o le soifua maloloina meaʻai aoga i fualaʻau ma fualaʻau ono faʻaititia ai le aʻafia o kanesa ma isi faʻamaʻi masani. A e inu fualaʻau faʻasuaina i le toto, pei o vailaʻau oona ole anticoagulant poʻo le antiplatelet, oe ono manaʻomia le faʻatapulaʻaina o vailaʻau K meaai. Vitamini K mafai ona aʻafia pe faʻafefea ona aoga nei vailaʻau.

FAʻAPEFEA ONA SAUNIA

Microgreens mafai ona 'aina i le tele o auala faigofie. Ia mautinoa ia fufulu muamua latou.

• Ia e 'ai mata. Faʻaopopo ia latou i salati ma timu ma sina sua o le tipolo poʻo se laei. Latou e sili atu momose lava ia latou.
• Teuteu meaʻai ma microgreens mata. Faʻaopopo i lau ipu meaai o le taeao. Luga i luga lau iʻa, moa, poʻo pateta pateta ma microgreens.
• Faʻaopopo i latou i se sanuisi poʻo se afifi.
• Faʻaopopo i supo, faʻalautele falai, ma ipu peso.
• Faʻaopopo i latou i se fualaʻau inu poʻo le kuluina.

Afai e te totoina au oe lava microgreens pe faʻatau i latou i le eleele, snip le maloloina maloloina poʻo ma laulaʻau luga o le eleele pe a latou 7 i le 14 aso le matua. Ai fou, pe teu i totonu o le pusaaisa.

FEA E MAFAI AI MICROGREENS

O loʻo avanoa Microgreens ile faleoloa o meaʻai mo le soifua maloloina poʻo le maketi o meaʻai masani. Vaʻai lata i le lettuce mo afifi o greens ma laʻau laiti ma laulaʻau (na o ni nai inisi, poʻo le 5 cm, le umi). Siaki lau maketi faifaʻatoʻaga foʻi faʻapea foi. E mafai ona okaina luga ole laiga i luga ole laiga pe maua i faleoloa ole umukuka ole Microgreen.

O filifiliga e ono suia mai lea taimi i lea taimi ma ia e vaʻai pea mo au mea e te fiafia iai.

E fai lava si taugata, ia atonu e te manaʻo e faʻatupu ia latou mea i lau faʻamalama umukuka. A tipi loa, e mafai ona latou tutumau i totonu o le pusaaisa mo le 5 i le 7 aso, o isi taimi e umi atu ona faʻamoemoe i le ituaiga.

Meaʻai mama - microgreens; Paʻu pauna - microgreens; Meaʻai maloloina - microgreens; Soifua Maloloina - microgreens

Nofoaga autu mo le faʻamaʻiina o faʻamaʻi ma le 'upega tafaʻilagi itulau. Taʻiala e puipuia ai le lapoʻa ma isi faʻamaʻi masani: Le CDC taʻiala i auala e faʻatele ai le taumafaina o fualaʻau ma fualaʻau. Atlanta: U.S. Matagaluega o le Soifua Maloloina ma Tagata Auaunaga; 2011. www.cdc.gov/obesity/downloads/fandv_2011_web_tag508.pdf. Avanoa ia Iulai 1, 2020.

Choe U, Yu LL, Wang TTY. O le saienisi i tua atu o microgreens o se fiafia fou meaai mo le 21st seneturi. J Agric Meaʻai Kamupani. 2018; 66 (44): 11519-11530. PMID: 30343573 pubmed.ncbi.nlm.nih.gov/30343573/.

Mozaffarian D. Meaʻai paleni ma faʻamaʻi fatu ma faʻamaʻi. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Heart Disease: O Se Tusitusiga o Faʻafomaʻi Cardiovascular. 11th lomiga. Filatelefia, PA: Elsevier; 2019: chap 49.

U.S. Matagaluega o Faʻatoʻaga (USDA), Faʻatoʻaga Suʻesuʻega Auaunaga (ARS). Faʻapitoa greens teuina se meaʻai lelei tuʻi. Faatoʻaga Suʻesuʻe Mekasini [serial lugalaina]. www.ars.usda.gov/news-events/news/research-news/2014/specialty-greens-pack-a-nutritional-punch. Faʻafouina Ianuari 23, 2014. Avanoa ia Iulai 1, 2020.

• Meaai paleni