Bulgur, iyo inozivikanwawo seAla, inenge yakazara zviyo zvakagadzirwa nekoroti inopisa ndokuzoomesa nekuiputira muhukuru hwakasiyana-siyana, zvichiita kuti zvive nyore kubika zviyo. Chikafu cheMiddle East neMediterranean, nzvimbo inowanikwa muTabbouleh uye falafels, inowedzera chikafu chakasimba punch uye pasiy, nutty flavor. Vafumi mumakrohydrates, zvakaoma, uye mapuroteni, kuwedzera kukuru kune vanhu vanotevera zvirongwa zvekudya zvezvirimwa uye vegan, uyewo kune avo vari kuedza kudya zvakanakisisa.
Bulgur inowanzowanikwa kubva kune gorosi, asi chaizvoizvo, chero gorosi, yakaoma kana yakanyorova, yakatsvuka kana yakachena, inogona kuitwa mu bulgur. Unogona kuwana bulgur muchitoro chako gore rose.
| Bulgur Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 1 kapu isina kubika munyu wakawedzera (182 g) | |
| Per Serving | % Daily Value * |
| Calories 151 | |
| Maorikiti anobva kuFat 4 | |
| Total Fat 0.4g | 1% |
| Saturated Fat 0.1g | 0% |
| Polyunsaturated Fat 0.2g | |
| Monounsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Potassium 123.76mg | 4% |
| Carbohydrates 33.8g | 11% |
| Dhiyabhorosi Fiber 8.2g | 33% |
| Shuga 0.2g | |
| Puroteni 5.6g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 2% · Iron 10% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Imwe kapu yebriggur yakabikwa ndiyo 151 makorikori uye 33,8 magamu e-carbohydrate, 8 gramu e fiber, uye 5,5 magamu emapuroteni. Kunyange zvazvo bulgur isiri yakakwana yemakinehydrates zvokudya, zvinokosha kuratidza kuti 8 gramu yemakinhydrate inowanikwa mu bulgur inobva kune fiber, zvichiita kuti zvive zvakakwana kuzadza uye chikafu chinowedzera mhepo yemakrohydrate.
Mukati, nekushumira, bulgur inowedzera fiber kupfuura quinoa, oats, uye chibage. Zvokudya zvine fiber zvinogona kubatsira kukuchengetedza, kudhonza cholesterol kure nemwoyo, uye kuchengetedza sorosi yeropa yakadzikama nekuwedzera glucose muropa rakareba zvishoma nezvishoma.
Health Benefits
Bulgur izere nezvokudya zvinovaka muviri. Icho chinhu chakanakisisa chekuzadza fiber, zvichiita kune chikamu chetatu chemari yekurudziro yezuva nezuva.
Ichowo chinyorwa chakanaka cheprotheni, chivako chevhudzi, ganda, uye misumari.
Bulgur inzvimbo yakanaka yesimbi, iyo inokosha pakuita masero matsvuku eropa pamwe chete nehuwandu hwemamwe mahomoni, mapuroteni, neurotransmitters. Inowedzerawo muB-vitamini, iyo inobatsira muprotheni, makhahydrates, nemafuta ekudya.
Pakupedzisira, bulgur ndiyo yakanaka yakanaka yemanganese, phosphorus, uye selenium .
Mibvunzo Inowanzoitika
Ndinogona kudya bulgur kana ini ndiri pane kudya kweguten?
Aiwa, bhugur inogadzirwa kubva pagorosi uye ine gluten. Zvimwe zviyo zvose zvinokonzerwa ne gluten zvinosanganisira quinoa, mupunga, jisi romusango, uye mapira.
Kusarudza nekuchengetedza
Kutenga bulgur iyo yakaiswa zvakanaka uye yakasimbiswa zvakasimba. Chengetedza iyo tsamba uye tsvaga kupera kana kutengesa-nezuva uye sarudza iyo itsva. Kana iyo bulgur ine chinonhuwira chemafuta kana zvinonhuwira, zvinoreva kuti inenge yapfuura nharaunda yayo uye inofanira kurasikirwa. Pane kudaro, zviyo zvinofanira kugara zvichitarisa uye kunhuhwidza zvakashata zvakashata kana kuti hazvina kunhuhwirira zvachose.
Zvose zviyo, se-bulgur, zvinofanira kuchengetwa zvinyanya kunyanya kudarika zvavanosangana navo nokuti mafuta ane hutano anowanikwa zvikuru mumishonga yezviyo zvakakwana anogona kuipa nekusvibiswa nekupisa, chiedza, uye unyoro. Saka, zvakakosha kuchengetedza bulgur mune mudziyo usina kuvhara mukati munzvimbo yakaoma yakaoma.
Ichachengetedza kwemwedzi mitanhatu nenzira iyi. Kuti uwedzere hupenyu hwetabheti, uhuise mufiriji-hunogona kusvika kune gore rakafanana neizvi.
Kana imwe yakabikwa, uichengetedze mufiriji uye uishandise mukati memazuva mashoma.
Nzira Dzakanaka Dzakagadzirira Bulgur
Verenga mirayiridzo yepapaji yekubika kubika. Nemhaka yokuti yakave yakabikwa kare inokwanisa kugadzirirwa nokukurumidza, mumaminitsi anenge gumi kusvika ku20. Kana wakagadzirirwa, shandisa chikwata kuti uwedzere mapuroteni uye fiber kune salads, zviyo zvinopisa, muffin, utano hwakasvibirira ndiro, uye kudya kwekudya.
Shandurai makaridhyidheni akacheneswa akafanana nemucheka mutsvuku nehurugur uye mushumire nemiriwo yakakoshwa uye mapuroteni anonda zvakadai sehuku, turkey, kana hove.
Kana kusanganisa bulgur mu meatballs kana nyamaloaf kukurudzira fiber yako kudya. Iwe unogonawo kuwedzera bulgur kune soups, chilis, uye stews.
Recipes NaBulgur
- Bulgur uye Carrot Pilaf
- Bulgur neGinger uye Orange
- Middle Eastern Burgers neYogurt Sauce
> Sources:
> Linus Pauling Institute. Micronutrients yehutano. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Whole Grain Council. Kuchengeta zvakakwana zviyo. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains