You may know microgreens as the delicate, colorful garnish on your overpriced and undersized meal at an upscale restaurant. Yes, they’re visually appealing but aren’t they pointless decorations?
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Some aficionados have claimed superfood status for these tiny edible greens produced from vegetables, herbs, or other plants. New science says microgreens aren’t just cuter lettuces – they may be more nutritious.
Researchers from the University of Maryland and the USDA conducted the first analysis of the nutrient levels in microgreens. They concluded that in general, these babies have more vitamins and other nutrients than their fully mature counterparts.
In a study published in the Journal of Agricultural and Food Chemistry scientists analyzed the amount of vitamin C, carotenoids (antioxidants important for vitamin A formation), phylloquinone (vitamin K1), and tocopherols (vitamin E) in 25 different varieties of microgreens.
Of the 25 microgreens tested, red cabbage sported the highest concentrations of vitamin C, while cilantro excelled in carotenoids. Garnet amaranth had the highest levels of vitamin K1 and green daikon radish ranked tops in vitamin E.
What are microgreens?
Microgreens are the stems and leaves of a seedling. They usually range in size from one to three inches long. Their flavor can be surprisingly intense for their small size but is generally not as strong as the full-grown green or vegetable version. Microgreens are generally harvested between seven and 14 days of germination although some take four to six weeks to develop.
The basic varieties of microgreens include arugula, amaranth, beets, basil, cabbage, celery, chard, cilantro, fennel, kale, mustard, parsley, radish, sorrel, and many others.
Are microgreens the same as sprouts?
Although they are often confused, microgreens are not the same as sprouts. In addition to the stem, sprouts also include the seed and root in their edible parts. Instead of leaves, sprouts have just immature leaf buds.
Another important distinction between the two is how they are produced. Sprouts are germinated seeds grown entirely in water under dark conditions while microgreens are planted in soil and exposed to air and light.
The dark, warm, wet conditions required for sprouts make them vulnerable to the rapid growth of dangerous bacteria. That’s why they are a frequent culprit in outbreaks of food poisoning. Microgreens don’t carry the same risks.
Some microgreens are sold still growing in their soil and you can cut them just before serving. You can also grow microgreens in your own kitchen all year long. Check out this video to learn how.
Have you tried microgreens? Do you grow your own microgreens or sprouts? Leave a comment and let me know.
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Microgreens ni chakula cha kawaida cha rangi ya rangi kwenye chakula chako cha bei ya juu na cha chini katika mkahawa wa hali ya juu. Ndiyo, zinavutia kiashiria lakini je, si mapambo yasiyo na maana?  © GreenMedInfo LLC. Kazi hapa chini ni kuzalishwa na kusambazwa kwa ruhusa ya GreenMedInfo LLC. Je, unataka kujifunza zaidi kutoka GreenMedInfo? Kwa hivyo, kwa sababu ya kuonekana kwa mimea ya kijani kibichi, hii ni moja ya mimea ya kijani kibichi ambayo inapatikana katika maeneo ya kijani kibichi, ambayo ni mimea ya kijani kibichi, ambayo ni mimea ya kijani kibichi. Sayansi mpya inasema microgreens si tu cuter saladi <unk> wanaweza kuwa zaidi ya lishe. Watafiti kutoka Chuo Kikuu cha Maryland na Wizara ya Kilimo ya Marekani walifanya uchambuzi wa kwanza wa viwango vya virutubisho katika microgreens. Kwa ujumla, watoto hao wana vitamini na virutubisho vingi kuliko watoto wao wakomavu. Katika utafiti uliochapishwa katika jarida la Journal of Agricultural and Food Chemistry, wanasayansi walichunguza kiasi cha vitamini C, carotenoids (antioxidants muhimu kwa ajili ya vitamini A), phylloquinone (vitamini K1) na tocopherols (vitamini E) katika aina 25 tofauti za microgreens. Kati ya vyakula 25 vilivyochunguzwa, mboga nyekundu ilikuwa na vitamini C nyingi zaidi, na cilantro ilikuwa na vitamini C nyingi zaidi. Garnet amaranth ina kiwango cha juu cha vitamini K1 na daikon ya kijani, ambayo ni bora zaidi katika vitamini E. Microgreens ni shina na majani ya mbegu. Kwa kawaida huwa na urefu wa sentimeta moja hadi tatu. Ladha yao inaweza kuwa ya kushangaza kwa ukubwa wao mdogo lakini kwa ujumla si yenye nguvu kama toleo la kijani au mboga lililokomaa. Kwa kawaida, mikroni hupandwa kati ya siku saba na kumi na nne baada ya kuchipuka, ingawa baadhi yao huchukua wiki nne hadi sita kuendeleza. Aina za msingi za microgreens ni pamoja na arugula, amaranth, beets, basil, kabichi, celery, chard, cilantro, fennel, kale, mustard, parsley, radish, sorrel, na wengine wengi. Je, mikrogreen ni sawa na sprouts? Ingawa mara nyingi huchanganyikiwa, microgreens si sawa na sprouts. Mbali na shina, shina pia hutia ndani mbegu na mizizi katika sehemu zake zinazokula. Badala ya majani, matawi yana vichaka visivyo vikubwa tu. Tofauti nyingine muhimu kati ya vitu hivyo viwili ni jinsi vinavyotengenezwa. Mbegu za kijani-kibichi hupandwa katika maji na kuzaliwa katika hali ya giza, wakati micro-kijani-kibichi hupandwa katika udongo na kufunuliwa kwa hewa na mwanga. Hali ya giza, joto, na unyevu inayohitajiwa kwa ajili ya machipukizi huwafanya wawe rahisi kwa bakteria hatari kukua haraka. Hiyo ndiyo sababu wao ni wahalifu wa mara kwa mara katika milipuko ya sumu ya chakula. Microgreens hazina hatari zilezile. Baadhi ya microgreens ni kuuzwa bado kukua katika udongo wao na unaweza kukata yao tu kabla ya kutumika. Unaweza pia kukuza microgreens katika jikoni yako mwenyewe mwaka mzima. Angalia video hii ili uone jinsi ya kufanya hivyo. Je, umejaribu mikrogreens? Je, unakua mikroni yako mwenyewe au miche? Acha maoni na unijulishe. "Kama una nia ya kurudi katika sura yako ya kwanza mwaka huu kwa kutumia mbinu tofauti na si zaidi ya vitu vya kawaida ambavyo haijafanya kazi kwa mtu yeyote unayemjua kibinafsi hadi sasa, ningependa kukuhimiza ujaribu njia yangu ambayo inategemea masomo ya kimetaboliki na kuchimba kina ndani ya jinsi miili yetu inavyotengeneza chakula, kuhifadhi mafuta au kuibadilisha kuwa nishati. """ Kwa muda mdogo mimi ni kupanua mwaliko kwa ajili ya mfumo wangu Minus 45 Natural Weight Loss Program (mfumo lengo la fine-tuning na resetting kimetaboliki yako, kinyume na kuhesabu kalori au workouts) kwa $ 1 tu kwa mwezi wa kwanza.