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do you remember sprouting in the paper cup of kindergarten? After a few days, the bean parts become obvious: the outer layer rich in fiber, also known as bran; the middle part rich in starch, known as endosperm; the inner part rich in vitamins, known as embryo or plant embryo, whose shoots can eventually grow into new plants. Although we most often eat non sterile varieties, all plant seeds - including grains (seeds of grasses), nuts and vegetable seeds - can germinate or germinate in this way. The nutritional status of germinated food is better than that of non germinated food in some aspects. Germinated seeds contain more protein, vitamins and minerals than non germinated seeds, and the proportion of starch is lower, because they will digest some starch as a fuel for growth. Some people have difficulty digesting starch from beans or grains, so they can eat sprouted varieties. The concentration of phytic acid will also be reduced by germinated seeds. Phytic acid is a kind of non digestible compound, which can inhibit the absorption of iron, zinc, calcium and other minerals, making germinated seeds a better source of these nutrients.
related: sign up to receive free livestrong.com weekly health and Fitness News: edible sprouts in the kitchen are popular on the shelves of grocery stores, although they are usually more expensive than traditional sprouts. Fortunately, these nutritious foods are easy to make at home. Sprouts can be eaten raw in salads and sandwiches, or stewed or fried. With good technology and a handful of seeds, you can easily produce these nutritious, delicious and delicious foods at home.
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Credit: Andersen melaninhomemade sprouts at home
the most common way is to soak seeds in a glass jar with a thick cotton cloth or a net cover (or you can use a fine mesh filter). First, rinse the seeds well with cold water, then drain them. Next, filter with warm water. The ratio of seed to water is 1:2. Soak for a period of time. Remove any floating seed coat. Then rinse and strain the seeds. Place the jar (with seeds) in a warm place. The process of "washing, draining and germinating" shall be repeated at least twice a day within the specified germinating time. As the conditions required for germination may also promote the growth of harmful bacteria, appropriate disinfection techniques must be followed to avoid the risk of foodborne diseases. Here are nine different kinds of seeds that you can germinate at home from today.
correlation: 11 nutrients Americans do not get enough credit: when we generally refer to "bean sprouts", we will think of mung bean sprouts. Mung bean sprouts are about 2 inches long, crispy and yellow at the top. You may see them floating in Vietnamese soup, like Pho, or mixing with your Pad Thai. If you've never germinated on your own, you may not know that these thin white lines start their lives with small, semi-circular bright mung beans. Their taste is neutral to slightly sweet, and almost any dish can increase freshness and crispness. Use in salads, soups, or sauteed dishes. Mung beans need to be soaked for 8 to 12 hours and then germinated at room temperature for 3 to 8 days without direct sunlight. related: sign up to receive the free livestrong.com weekly health and fitness newsletter 2. Quinoa if you are a new family sprouting, simple and fast technology sprouting quinoa may be a good place to start. This fake grain is actually a nut, earthy and slightly crisp seed. To germinate quinoa, simply wash the seeds, soak for about 20 to 30 minutes, then rinse, drain, and place in direct sunlight and room temperature for germination. Wash and drain twice or three times every 8 to 12 hours until the seeds produce small roots for a total of no more than two to three days. Quinoa is unique in plant foods because it contains all the necessary amino acids. Although it has been a nutritious food, germination can activate some plant enzymes, make the protein in quinoa have higher digestibility, and increase the antioxidant activity of seeds. correlation: 8 new ways to enjoy quinoa SP> Credit: span> Melanie Anderson H3> 3. Lentils are a nutritious food source, rich in protein, fiber and iron. Although most people eat enough iron in their diet, some groups, especially infants, young children, young girls, pregnant women and premenopausal women, are at risk of iron deficiency. " Many menstrual women don't have enough iron in their diet, which is important to supplement their monthly blood loss, "said Marissa Beck, a registered dietitian and corporate health nutritionist. Half a cup of lentils alone provides nearly a fifth of the daily iron needed by women. "Although lentils have a high iron content, they also contain phytic acid and some polyphenols, which inhibit the absorption of certain minerals. Germination reduced the concentration of these substances and increased the effectiveness of bismuth iron and other minerals. Lentils need to be soaked for 8 to 12 hours, then germinated at room temperature and direct sunlight for 2 to 4 days. correlation: best post exercise food correlation: should I eat soy? "[pumpkin seeds] are rich in magnesium, zinc, iron and vitamin E, and are a very nutritious food," said Olivia Martino, a registered nutritionist and nutritionist at the Portland nutrition and fitness center in Oregon. Unfortunately, they also contain a lot of phytic acid, which not only inhibits the absorption of some nutrients, but also may be difficult to digest. The germination process greatly reduces the phytic acid content of these seeds, improves their nutritional bioavailability, and makes them healthy.Health is more beneficial. " When you buy seeds at home to germinate, you should look for raw pumpkin seeds that have not been sterilized by high temperature and irradiated. The seeds after these treatments will not germinate. Pumpkin seeds should be soaked for 1 to 4 hours and germinated at room temperature and direct sunlight for 1 to 2 days. correlation: eight foods can enhance your energy whole wheat is a good source of folate. Folate is a very important vitamin B for cell growth and division. It can prevent birth defects, some cancers and cardiovascular diseases. In the United States, most people get enough folate, although some groups, including more than one sixth of women aged 14 to 30, don't eat enough. The content of folate in germinated rye grain more than doubled. Germinated grains have less effect on raising blood sugar than traditional grains, partly because of their higher ratio of fiber to starch. Keep in mind that germinated grains are still not suitable for people who are allergic or intolerant to grain proteins (for example, people with celiac disease or gluten intolerance). Rye should be soaked for 6 to 12 hours and germinated at room temperature for 2 to 3 days without direct sunlight. Advertisements related: sign up to receive free livestrong.com weekly health and fitness newsletter correlation: Secret of 16 kinds of strange and popular super food correlation: nine of the healthiest nuts correlation: the secret of 16 kinds of strange and popular super food germination at home is a relatively easy process, although appropriate technology must be followed to avoid pollution. Like other products, sprouts are at risk of contamination by Listeria, Salmonella, Escherichia coli or other bacteria. The warm and humid environment they need is the condition for bacteria to grow. To reduce the risk, purchase seeds from qualified suppliers, disinfect the seeds, and refrigerate them before use. Make sure that all jars, utensils, workshops and hands are thoroughly cleaned. Children, the elderly, pregnant women and people with impaired immune systems should avoid sprouting. correlation: 8 kinds of food can enhance your energy family chefs began to use sprouted food in their meals, and food manufacturers are producing a variety of sprouted bread, cereal and other cereal or seed products. Will you start sprouting today? Please let us know in the comments below. correlation: 11 nutrients Americans don't get enough credit: Advertisements 1. Mung bean
4. The sprouted soybean is rich in nutrition and has beneficial macronutrients. About 40% of the heat in germinated soybean is in the form of protein. A cup of steamed bean sprouts contains only 76 calories, which can provide a lot of calcium, iron and potassium. Despite their nutritional value, many people cannot tolerate soybeans or other legumes well because it is difficult to digest some of the starch found in them, resulting in gas, flatulence and other intestinal discomfort. The concentrations of these compounds can be reduced by germination. It takes about 4 to 6 days (at room temperature and direct sunlight) for soybean to germinate. They need to be soaked for 2 to 12 hours.
6. Rye
7. The fresh green wort of Wheatgrass is actually the liquid extracted from the germinated grass of common wheat seeds. Because grass has a high fiber content and is difficult to digest, it is usually made into juice to provide all the nutrients. Wheat straw is rich in nutrients, containing water-soluble and fat soluble vitamins, as well as iron, calcium, magnesium, selenium, chlorophyll and amino acids and other minerals. Wheat straw needs to be soaked for 8 to 12 hours, then washed and drained. Keep seeds out of direct sunlight, wash and drain every 12 hours for one day. Once the "root" begins to appear, plant the grass and allow it to germinate for 6 to 10 days. A special wheatgrass juicer is needed to produce this kind of juice.
8. The health benefits of almonds are well known. They are rich in heart healthy monounsaturated fats and antioxidant vitamin E, which protect cells from free radicals. Like other seeds, germination significantly reduced the phytic acid content that inhibited the absorption of important micronutrients, making the germinated almond more nutritious. The germination process of almond is relatively easy. After soaking for 4 to 12 hours, it only takes 1 to 3 days to germinate (avoid direct sunlight). That's partly because almonds, like other nuts, don't grow as many new plants as kindergarten beans, but just swell 1.5 times as much. That's why they're called "soaking," not real sprouts.
9. Basil bud is a kind of edible plant, which is called micro green plant. As the name suggests, they are tiny green plants produced by the larger plant seeds that we usually eat. Basil green taste is like a large-scale basil, can have a more powerful taste. Unlike grains, beans, or nuts, herbs such as basil do not need to be soaked, rinsed, and drained. Instead, they need to be planted and kept in a lighted room at room temperature. They also take longer to produce sprouts - two to three weeks to harvest. Micro green leafy vegetables contain higher concentrations of micronutrients, such as vitamin C, K, e and carotenoids, compared with their larger plants. It's a vibrant complement to salads and mixed dishes. Basil may be a more difficult seed to grow, so you may not want to try it first.
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