Store-a i ei thin buhfai hmin emaw, chopstick emaw te te, var, sei tak tak te chu eng nge ni tih i ngaihtuah ngai em? He thil hi mi tam takin an ei duh em em, an chaw eiah a thlum leh crunch danglam tak a belhchhah hi bean sprouts kan tih hi a ni. Chûngte chu chaw thlum siamtu mai ni lovin, kan taksa tana hriselna atana ṭhatna hlu tak tak tam tak thlentu superfood tia sawi chu thil dik lo a ni lo vang. Chuvangin vawiin hian he thlai te tak te thiltihtheihna ropui tak hi han sawi ila.
Heng bean plant te hi eng nge ni?
A awlsam zawngin sawi ila, kan ei bean a lo chhuah huna hnah thar lo chhuak chu bean sprouts a ni. Asian cuisine-a thil pawimawh tak an ni. A bik takin mung bean leh soybean atanga hnah chhuak kan ei thin.
Hengte hi dawrah i lei thei a, in lamah pawh i siam thei bawk. Dik tak chuan, ni êng direct lovah, khuh bawm chhunga i dah chuan awlsam takin an chin theih a ni.
Bean Sprouts leh Alfalfa Sprouts Inthlauhna
Sprouts hi eng thlai pawh a young stage a ni. Bean ang bawkin thlai chi hrang hrang broccoli, mustard, clover, leh alfalfa atanga siam chhuah a ni bawk. Green peas leh alfalfa sprouts te hi chi hnih zingah chuan a lar ber pawl a ni. Green peas hi a tui deuh a, stir-frying atan pawh a tha hle . Alfalfa sprouts hian grassy flavor a nei a, chuvangin sandwich ang chi thilah te hman a ni fo thin.
Bean sprouts hian hriselna atana a thatna mak tak tak te
He thlai te tak te hi vitamin C leh K bakah protein leh fiber te nen a khat a ni. Chu mai ni lovin, folate, manganese, phosphorus, leh iron te pawh a pai tel bawk. Hengte hi kan ei leh in-a kan dah belh hian eng hlawkna nge a neih tih i lo en ang u.
Thisen sang control nan a pui thin
Bean sprouts hian thisen sang, emaw hypertension lakah a veng thei a, a control thei bawk. Hei hi a chhan chu protein building block te te peptide an tih te an neih vang a ni. Zirna thenkhatah chuan heng peptide te hian thisen sang enkawlna atana hman damdawi thenkhat ang bawkin hna an thawk thei a, thisen sang tihhniamna kawngah a pui thei niin an sawi.
Mahse hei hi a pawimawh hle: Thisen sang damdawi i ei a nih chuan hengte hi i doctor-in a pek damdawi nen thlak ngai suh. Supplement mai mai an ni.
Cancer vei theihna hi a tlahniam thei ang em?
Research atanga a lan dan chuan bean sprouts-a protein awm hian cancer hlauhawmna a tihziaawm thei a ni. Zirna thenkhatah chuan heng nutrients te hian cancer cell te, a bik takin hnute cancer, leukemia leh digestive system cancer te thanna control nan a pui thei niin an sawi.
Digestion a pui thin.
Bean sprouts hi fiber tamna ei tur a ni. Fiber hi kan chaw ei leh in (digestive system) atan a pawimawh hle. Fiber hian "internal brush" angin hna a thawk a, chu chuan kan chhungril a tifai thin. Taksa atanga bawlhhlawh awlsam taka paih chhuah nan leh chaw ei kham loh nan a pui bawk.
Lung hriselna atan a tha
Bean sprouts hian i cholesterol level a balance thei bawk a, i thinlung hriselna a humhim thei bawk. Zunthlum vei te chunga zirchianna tenau tak an neihah chuan bean sprouts ei hian kan taksa tana tha lo leh kan thisen kalna kawnga a pungkhawm thin LDL cholesterol (bad cholesterol) a tihniam thei a, kan thisen kalna kawng tifaitu HDL cholesterol (good cholesterol) a tipung thei bawk.
Tin, thisen a thau chi dang triglycerides tih chu tihtlem theihna an nei bawk. Heng triglycerides te hi a pun chuan lung natna vei theihna a sang hle.
Taksa chhunga inflammation a tihziaawm
Zirna thenkhatah chuan bean hian kan immune system hnathawh a tidanglam thei a, taksaa inflammation a tihziaawm thei tih an sawi. Hei hian autoimmune disorders, cancer thenkhat, thau lutuk, leh zunthlum ang chi condition te control nan a pui thei a ni.
Diabetes tan pawh a tha
Bean sprouts hian glycemic index a nei hniam hle a, chu chu i ei zawhah i thisen sugar level a tisang nghal lo tihna a ni. Zirna thenkhatah chuan green bean hian kan taksaa insulin leh glucose level a tidanglam thei tih hmuhchhuah a ni bawk.
Bean sprouts-a nutrition awm zat hi han en ila.
Hengte hi green beans cup khat vel a awm nutrients te an ni.
| Nutrient a ni | Cup khata sum awm zat |
|---|---|
| Calorie a awm bawk | 31. A rilru a hah lutuk |
| Protein a awm a | Gram 3 a ni |
| Thau | 0 gram a ni |
| Carbohydrates a awm bawk | 6 gram a ni |
| Fiber a ni | 2 gram a ni |
| Chini | Gram 4 a ni |
Hei bakah hian bean sprouts hi antioxidant tamna ei tur a ni. Antioxidants hian kan taksa cell a tihchhiat a veng a, cancer leh thinlung natna vei theihna a tiziaawm bawk. Bean sprouts hian a bik takin vitamin C, calcium, leh iron a pai tam hle.
Engtin nge hengte hi i ei thin? In lamah i siam thei ang em?
Bean sprouts chu raw emaw, cooked emaw pawhin i ei thei. Mahse, an chawhmeh ei a him ber . Chumi chungchang chu nakinah kan sawi leh ang.
Chaw i siam dawn chuan oil-ah i stir-fry thei a, noodles emaw thlai emaw carrot leh bell pepper ang chi te nen i rawn pe thei bawk. I salad chungah raw takin i ei thei bawk. An chhe thuai a, chuvangin i hmuh veleh refrigerator-ah dah nghal mai a tha ber.
Store atanga i lei dawnin thlai dum, eng mawi leh tip sen nei thlang rawh. A rimchhia emaw, a sticky emaw te chu pumpelh rawh. Hei hi test dan tha ber chu thlai pakhat la a, a chanvea then hi a ni. Thlai thar chu "tuck" sound hmangin awlsam takin a chhe ang.
Hei hi in lama thlai chin dan a ni
1. A hmasa berin thlai hnah gram 50 vel la la, uluk takin silfai ang che.
2. Tichuan, tui lum takah dah la, room temperature-ah zan khat chhung hnim turin dah rawh.
3. Thlai chi hnim hring chu tui chhuah la, glass bottle-ah dah la, bottle chu cheesecloth phek khatin khuh rawh.
4. Ni khatah vawi hnih vawi thum, chlorine tel lo tui (spring water ang chi) tlem te te dah la, a chi chu a bottle chu her kual velin vawrh kual la. He bottle hi hmun thim takah dah tur a ni. Ni 3 atanga ni 7 chhungin an lo thang tan ang.
5. Thlai te chu a lo thang tha tawh chuan tui basin ah dah la, a chi atanga a vun leh a zung te chu paih chhuak rawh.
6. A hnah chu strainer-ah dah la, tui a chhuah that theih nan hmang rawh. A nih loh leh, airtight plastic/glass container-ah refrigerator-ah dah la.
Bean hnah ei hunah fimkhur tur a awm em?
Ni e, hei hi a pawimawh hle. Bean hnah hi tui tak leh chaw tha tak ni mahse, a chang chuan natna hrik tha lo tak tak a awm thei bawk. A hnah te hian an lo thang lian zel theih nan boruak lum leh vawt tak hi Salmonella leh Listeria ang chi bacteria te tan pawha an lo thanglian theihna tur hmun tha tak a ni bawk.
A chi chungah hrik a awm chuan a lo chhuah hunah a darh chak thei a ni. Chuvangin, ei dan him ber chu uluk taka siam hi a ni . Chaw siam hian heng bacteria tha lo tak takte hi a that thin.
In lama thlai chi i chin chuan natna hrik awm lohna certified chi lei rawh. Tin, thlai chi hrang hrangah hian mold emaw mildew emaw a awm leh awm loh enfiah thin ang che. I hmuh chuan batch pumpui chu paih vek rawh.
Tute nge raw bean sprouts ei loh tur?
Bean hnah raw ei hian mi thenkhatah natna khirh zawk a thlen thei a, midang aiin. A hnuaia mite hian bean hnah raw ei ngai lo tur a ni:
| Chaw raw ei loh tur mipui |
|---|
| Naupang te te te |
| Kum upa lam (tar) . |
| Mite taksa chak lohna nei (e.g. cancer vei, HIV vei) . |
| Nu naupai te |
Take-Home Thuchah a ni
- Bean sprouts hi eitur tha tak a ni a, hriselna atana tha tam tak a nei bawk.
- Amaherawhchu, hengte hian hrik tha lo tak tak an pai thei a, ei dan him ber leh tha ber chu uluk taka chhum hi a ni.
- Naupang tê, tar, nu naupai, leh taksa chak lohna nei te chuan raw bean sprouts ei hi an pumpelh ngei tur a ni.
- Store atanga i lei dawnin thlai thar, thianghlim hmel thlang la, refrigerator-ah dah rawh.
- Damdawi lam harsatna i neih chuan thisen sang emaw zunthlum emaw i neih chuan i ei leh in lama inthlak danglamna lian tham i neih hmain i doctor nen inbiakna neih hmasak a pawimawh hle.
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