Haddii aad rabto inaad ku darto nafaqooyinkaaga cuntada, isku day inaad cunto sprouts badan.
Tiro cilmi-baaris ah oo saynis ah (sida kan) ayaa muujiyay in sprouts ay ka kooban yihiin fiitamiino iyo carotenoids oo aad u sarreeya marka loo eego miraha bislaaday. Tani waxay sidoo kale khuseysaa enzymes iyo phytonutrients ee aan u baahanahay: marxaladaha hore ee koritaanka, tiradoodu waxay sidoo kale ka sareysaa khudaarta si buuxda u bislaaday.
Ururka Caalamiga ah ee Sprout Growers Association (ISGA) ayaa taxaya faa'iidooyinka noocyada kala duwan ee sprouts, tusaale ahaan:
- biqilka alfalfa, soybeans, clover iyo miraha saliidda ah ayaa ah ilaha ugu muhiimsan ee isoflavones, coumestans iyo lignans, kuwaas oo keena phytoestrogens kuwaas oo door muhiim ah ka ciyaara ka hortagga calaamadaha menopause, iyo sidoo kale lafo-jileec, kansarka iyo cudurrada wadnaha.
- Caleemaha brokoli waxa ku badan sulforaphane, walaxda la dagaalanka kansarka. Intaa waxaa dheer, caleemahani waxay qani ku yihiin inducers enzyme kuwaas oo ka ilaalin kara kansarka.
-Beenka digirta mung waxa ay jidhka siiyaan borotiin, fiber iyo vitamin C.
– sprouts clover waxay caawisaa la dagaalanka kansarka.
Waxaan inta badan ku arkaa cuntooyinka leh sprouts, gaar ahaan suxuunta Aasiya. Nasiib darro, noocyo xaddidan oo sprouts ah ayaa lagu iibiyaa Moscow. Inta badan waxay mar hore ku sugan yihiin xaalad aan la isticmaali karin, ama waxay yimaadaan xaaladan inta lagu jiro maalinta guriga iyagoo ku jira qaboojiyaha. Ma aan awoodin in aan keligay u baxo biqilka oo waan joojiyay isticmaalkooda. Oo si lama filaan ah, si shil ah, waxaa la igula taliyay in aan iibsado qalab mucjiso ah oo biqilka, taas oo ay fududahay in la isticmaalo, daryeelo oo si fiican u shaqeeyo. Hadda waxaan guriga ku leeyahay beer khudaar yar-yar oo ii gaar ah.
Biqilka ugu dhadhanka badan, fikradeyda, waxay ka yimaadaan miraha lentil, mung bean, watercress, dabocase, digirta cas iyo kaabajka cas. Waxa kale oo aan koray sprouts oo ah buckwheat, alfalfa, arugula, mustard, flax, chives, basil, caleen iyo brokoli.
Qodob aad muhiim u ah: biqilka waa in laga qariyaa qorraxda tooska ah (taas oo, si kastaba ha ahaatee, inta badan ma dhacdo Moscow)
Way fiicantahay in la cuno sprouts ceeriin, tusaale ahaan, saladh, laakiin sidoo kale waa suurtagal sida qayb ka mid ah khudaarta la shiilay ama la shiilay, waxa ugu muhiimsan waa in lagu daro daaweynta kulaylka ugu yar, sababtoo ah hantidooda nafaqeynta ayaa la dhimay marka kulul.