Bulgur Kayan alkama ne. Abinci ne mai gina jiki da ake samu ta hanyar tsaftacewa, tafasawa, bushewa, bawon alkama da niƙa, da kuma rarraba hatsi masu girma dabam.
BulgurYana ba da fa'idodi fiye da alkama kanta saboda saurin lokacin dafa abinci, ƙarancin farashi, tsawon rai, ɗanɗano, ƙarancin abinci mai gina jiki da ƙimar tattalin arziki.
a cikin labarin "Mene ne amfanin bulgur", "Shin bulgur yana da illa", "yana kara yawan sukari", "abin da bitamin ya ƙunshi", "bulgur yana aiki da hanji", "masu ciwon celiac na iya cin bulgur" Za ku sami amsoshin tambayoyinku.
Menene bulgur kuma menene aka yi shi?
Bulgurhatsin hatsi ne da ake ci daga busasshiyar alkama, fashe-fashe, alkama na yau da kullun, amma kuma daga sauran nau'ikan alkama.
Bulgur ana daukarsa a matsayin dukan hatsi, ma'ana ana ci gaba dayan hatsin alkama, gami da kwayoyin cuta, endosperm da bran.
Bulgur Ya fito ne daga Bahar Rum kuma tarihinsa ya wuce dubban shekaru. Ya zuwa yau, ya kasance wani muhimmin sashi a yawancin jita-jita na Gabas ta Tsakiya da Rum.
Bulgur carbohydrate, furotin da darajar caloric
Bulgur Yana da ba kawai dadi da sauri shirya, amma kuma sosai gina jiki.
Tunda hatsin da aka sarrafa shi kaɗan ne, yana riƙe da ƙimar sinadiran sa fiye da ingantaccen kayan alkama.
BulgurYa ƙunshi babban adadin fiber, da bitamin da ma'adanai daban-daban. Yana da kyakkyawan tushen manganese, magnesium da baƙin ƙarfe, kuma yana da ƙasa kaɗan a cikin adadin kuzari fiye da sauran nau'ikan hatsi iri ɗaya kamar shinkafa launin ruwan kasa ko quinoa.
Bulgur, fiber na abinci, resistant sitaciYa ƙunshi abubuwan da ke hana ƙwayoyin cuta kamar su phenols da antioxidants. Sabili da haka, zaɓi ne mai lafiya a tsakanin samfuran tushen hatsi.
sauƙaƙe narkewa
BulgurBabban abun ciki na fulawa yana da amfani ga ciki. Yana taimakawa wajen inganta narkewa da kuma ƙara yawan stool, don haka yana hana maƙarƙashiya.
Yana da amfani ga lafiyar zuciya
Bulgur Yana da yawan fiber na abinci, abubuwan gina jiki, folate da antioxidants daban-daban, ba ya ƙunshi cholesterol don haka yana rage haɗarin cututtukan zuciya.
Yana hana ciwon sukari
Tun da hadadden abinci ne na prebiotic wanda ke da ƙarancin glycemic index kuma yana sarrafa matakin sukari na jini, yana rage haɗarin nau'in ciwon sukari na 2.
Shin bulgur yana ƙara sukarin jini?
Idan aka kwatanta da ingantaccen hatsi, dukan hatsi suna ba da raguwa a cikin amsawar sukari na jini da ƙananan matakan insulin. Wasu bincike sun nuna cewa dukan hatsi na iya inganta ji na insulin gabaɗaya.
Ko da yake ana tsammanin fiber gabaɗaya shine ke da alhakin waɗannan tasirin, abubuwan shuka a cikin hatsi gabaɗaya suma suna taka muhimmiyar rawa. BulgurYana da wadataccen tushen fiber da abubuwan gina jiki waɗanda zasu iya taimakawa inganta sarrafa sukarin jini.
Shin bulgur yana sa ku ƙara nauyi?
BulgurTunda yana jinkirta sha carbohydrate, yana sarrafa ci kuma yana haifar da satiety. Yana ba da kariya daga kiba saboda yawan magnesium da abun da ke cikin fiber na abinci, wanda ke rage yawan glucose na postprandial.
Yana kariya daga ciwon daji
BulgurYa ƙunshi adadi mai yawa na antioxidants, fiber da folate, waɗanda ke hana yaduwar kwayar cutar kansa kuma suna haɓaka apoptosis, don haka rage haɗarin cututtukan daji daban-daban, gami da colorectal, ciki, narkewar abinci, pancreatic, endometrial da kansar baki.
Yana rage haɗarin gallstones
Gallstones ƙananan ƙananan kwayoyin halitta ne waɗanda ke samuwa a cikin gallbladder. Waɗannan duwatsun suna haɓaka sannu a hankali yayin da pigments da cholesterol a cikin bile suka zama barbashi mai wuya sau da yawa.
Manyan nau'ikan duwatsu guda biyu na gallstone sune duwatsu masu launi da duwatsun cholesterol. Duwatsu masu launi sun fi duhu, ƙarami kuma sun ƙunshi bilirubin.
Dutsen Cholesterol launin rawaya ne, kusan kashi 90% na duwatsun gallstone duwatsun cholesterol ne. Bulgur alkama, Yana taimakawa rage haɗarin tasowa gallstones.
BulgurFiber wanda ba ya narkewa yana sa abinci ya yi saurin tafiya ta cikin ƙananan hanji, yana rage fitar bile, yana taimakawa jikin ɗan adam yin amfani da insulin yadda ya kamata, kuma yana rage triglycerides, ko kitse mara kyau da ake samu a cikin jini.
Bugu da ƙari, samar da duk waɗannan abubuwan amfani masu amfani waɗanda ke taimakawa kariya daga gallstones. in bulgurcewa fiber na iya kawar da alamun cututtuka na diverticular. Cututtukan diverticular da farko suna shafar hanji.
Yana taimakawa rage haɗarin hawan jini
An bayyana hawan jini a matsayin mummunan yanayin likita wanda zai iya haifar da bugun zuciya da bugun jini. Alamomin cutar hawan jini na yau da kullun sun haɗa da ciwon kai mai tsanani, tashin zuciya, amai, canjin gani, da zubar jini.
Bulgur ve oat Abincin hatsi gaba ɗaya kamar hawan jini yana taimakawa rage haɗarin hawan jini. A cewar masu bincike daga Ƙungiyar Zuciya ta Amirka, dogon lokaci binciken Wadanda suka ci shi suna da ƙananan hawan jini na systolic kuma sun rage haɗarin kamuwa da cutar hawan jini.
Idan zuciya ta buga, takan tura jini ta jijiyoyi na zuciya zuwa ga sauran sassan jikin dan Adam sannan ta takure. Wannan karfi yana sanya matsin lamba a kan arteries. Wannan ake kira hawan jini na systolic.
Yana kare cutar asma ta yara
Asthma na daya daga cikin matsalolin numfashi da ke shafar yara a duk duniya. Karatu, binciken Nazarin ya nuna cewa ƙara yawan ƙwayar hatsi, kamar
BulgurAntioxidants – musamman ma bitamin C da E – suna kare hanyoyin iska da rage yawan hayaniya da takurawar hanyoyin iska. Tare da hawan jini na bronchial (BHR), yiwuwar haɓakar asma kuma yana raguwa sosai.
Menene illolin Bulgur?
Bulgur Kodayake yana da lafiya ga mutane da yawa, ba shi da tasiri iri ɗaya akan kowa.
Tun da yake samfurin alkama ne, abinci ne wanda waɗanda ke da alkama ko alkama ko rashin haƙuri da marasa lafiya na celiac ba za su iya ci ba.
Wadanda ke fama da cututtukan hanji na yau da kullun kamar cututtukan hanji mai kumburi (IBD) ko ciwon hanji mai banƙyama (IBS), saboda abun ciki na fiber mara narkewa. bincikenba za ku iya jurewa ba.
Diet Bulgur Recipes
Abincin Bulgur Salad
kayan
1 kofin alkama bulgur
1 kofin dafaffen koren lentil
1 albasa
3-4 koren albasa
2 tumatir
2 kore barkono
2 tablespoons na man zaitun
Rabin gungu na faski (sauran ganye za'a iya amfani dashi idan ana so)
Rabin gilashin ruwan 'ya'yan itace lemun tsami
1 teaspoon paprika, gishiri
Shiri
Tafasa bulgur a cikin gilashin ruwa 2 kuma jira ya huce. Sai a yanka ganyen da kyau bayan an wanke su, sai a yayyanka albasa da Tumatir kamar yadda aka yi, sannan a zuba a cikin bulgur tare da dafaffen lentil. A zuba man zaitun, paprika, ruwan lemun tsami da gishiri a gauraya.
– Da farko sai a haxa garin tumatur cokali 1 da ruwan tafasasshen ruwa sai a zuba bulgur a cikin kwano mai zurfi a bar shi na tsawon mintuna 30.
– Yanke ganye, albasa da tsinken cucumbers.
– A soya mai da albasa a cikin kaskon har sai sun zama ruwan hoda. Sai azuba barkonon tsohuwa cokali 1 sannan azuba sauran bulgur sannan a gauraya akan wuta kadan na tsawon mintuna 5.
– Ki dauko bulgur a cikin kwano mai zurfi ki hada shi ta hanyar zuba ruwan lemun tsami, kayan kamshi, ganye, pickled cucumbers da ruwan rumman.
– Bari ya huta na minti 20.
- A CI ABINCI LAFIYA!
Abincin Bulgur Rice
kayan
1 kofin launin ruwan kasa bulgur
Ruwan tumatir na 2
1 matsakaici albasa
1 barkono ja
2 tablespoons na man zaitun
gishiri
Chili barkono
Su
Shiri
– A wanke bulgur a jika shi cikin ruwan zafi na tsawon mintuna 10.
– A yanka albasa da barkono da kyau. A soya a cikin man da ka dumama a cikin kwanon rufi.
– Ki zuba tumatur din ki hada shi kadan. Ƙara bulgur kuma ci gaba da haɗuwa.
– Daga karshe sai a zuba gishiri da barkono barkono a zuba tafasasshen ruwan (yatsu 3 sama da bulgur).
