Ngati mukufuna kuwonjezera zakudya pazakudya zanu, yesani kudya masamba ambiri.
Kafukufuku wambiri wa sayansi (monga uyu) wasonyeza kuti mphukira zimakhala ndi mavitamini ambiri ndi carotenoids kuposa zipatso zokhwima. Izi zimagwiranso ntchito ku michere ndi ma phytonutrients omwe timafunikira: koyambirira kwa kukula, chiwerengero chawo chimakhalanso chokwera kuposa masamba okhwima.
International Sprout Growers Association (ISGA) imatchula ubwino wa mitundu yosiyanasiyana ya mphukira, mwachitsanzo:
- zikumera za nyemba, soya, clover ndi mbewu zamafuta ndizofunikira kwambiri za isoflavones, coumestans ndi lignans, zomwe zimagulitsa phytoestrogens zomwe zimagwira ntchito yofunika kwambiri poletsa zizindikiro za kusintha kwa thupi, komanso matenda a osteoporosis, khansa ndi matenda a mtima.
- Mphukira za Broccoli zimakhala ndi sulforaphane, chinthu cholimbana ndi khansa. Kuphatikiza apo, mphukira izi zimakhala ndi ma enzyme inducers omwe amatha kuteteza ku ma carcinogens.
- Mphukira za mungu zimapatsa thupi mapuloteni, fiber ndi vitamini C.
- Kumera kwa clover kumathandiza kulimbana ndi khansa.
Nthawi zambiri ndimawona maphikidwe okhala ndi zikumera, makamaka muzakudya zaku Asia. Tsoka ilo, mitundu yochepa yazitsamba imagulitsidwa ku Moscow. Nthawi zambiri amakhala kale osagwiritsidwa ntchito, kapena amafika kuderali masana kunyumba mufiriji. Sindinathe kumera ndekha ndipo ndinasiya kuzigwiritsa ntchito. Ndipo mwadzidzidzi, mwangozi, ndinalangizidwa kuti ndigule chipangizo chozizwitsa-kuphuka, chomwe chiri chosavuta kugwiritsa ntchito, kusamalira ndi kugwira ntchito mwangwiro. Tsopano ndili ndi dimba langa laling'ono lamasamba kunyumba.
Mphukira zokoma kwambiri, m'malingaliro mwanga, zimachokera ku njere za mphodza, nyemba za mung, watercress, radishes, nyemba zofiira ndi kabichi wofiira. Ndinakulitsanso masamba a buckwheat, nyemba, arugula, mpiru, fulakesi, chives, basil, leeks ndi broccoli.
Mfundo yofunika kwambiri: mphukira iyenera kubisika kuchokera ku dzuwa (zomwe, komabe, sizichitika ku Moscow)
Ndi bwino kudya zipsera zaiwisi, mwachitsanzo, mu saladi, komanso ndizotheka ngati gawo la masamba ophika kapena okazinga, chinthu chachikulu ndikuwapatsa chithandizo chochepa cha kutentha, chifukwa zakudya zawo zimachepetsedwa pakatentha.