ʻO Bulgur He hua palaoa. He meaʻai kūpono ia i loaʻa ma ka hoʻomaʻemaʻe, hoʻolapalapa, hoʻomaloʻo, ʻili a wili i ka palaoa, a hoʻokaʻawale i nā hua o nā ʻano nui.
ʻO BulgurHāʻawi ia i nā pono ʻoi aʻe ma mua o ka palaoa ponoʻī ma muli o kona manawa kuke wikiwiki loa, kumu kūʻai haʻahaʻa, ola lōʻihi, ʻono, kiʻekiʻe ka meaʻai a me ka waiwai waiwai.
ma ka ʻatikala "He aha nā pōmaikaʻi o ka bulgur", "He pōʻino paha ka bulgur", "hiki i ka bulgur ke hoʻonui i ke kō", "he aha ka vitamina i loko o ka bulgur", "hiki i ka bulgur ke hana i ka ʻōpū", "hiki i nā maʻi celiac ke ʻai i ka bulgur" E loaʻa iā ʻoe nā pane i kāu mau nīnau.
He aha ka bulgur a me ke aha i hana ʻia ai?
ʻO Bulgurhe palaoa ʻai hiki ke ʻai ʻia mai ka palaoa maloʻo, māwae, ka palaoa durum maʻamau, akā mai nā ʻano palaoa ʻē aʻe kekahi.
ʻO Bulgur ua manaʻo ʻia ʻo ia ka palaoa piha, ʻo ia hoʻi, ʻai ʻia ka palaoa a pau, me ka germ, endosperm a me ka bran.
ʻO Bulgur No ke Kaiwaenahonua ia a ua hoʻi kona mōʻaukala i nā tausani makahiki. I kēia lā, he mea nui ia i nā kīʻaha Middle Eastern a me Mediterranean.
Bulgur carbohydrate, protein a me ka waiwai caloric
ʻO Bulgur ʻAʻole ia he meaʻono a wikiwiki hoʻi e hoʻomākaukau, akā he meaʻai nui hoʻi.
No ka mea he ʻano liʻiliʻi ka palaoa i hoʻomaʻamaʻa liʻiliʻi ʻia, mālama ʻo ia i kāna waiwai waiwai ma mua o nā huahana palaoa i hoʻomaʻemaʻe ʻia.
ʻO BulgurLoaʻa iā ia ka nui o ka fiber, a me nā huaora a me nā minela like ʻole. He kumu maikaʻi loa ia o ka manganese, magnesium a me ka hao, a he haʻahaʻa iki i nā calorie ma mua o nā kīʻaha holoʻokoʻa like ʻole e like me ka laiki brown a me ka quinoa.
1 kīʻaha (182 grams) waiwai waiwai o ka bulgur moʻa penei:
ʻO Bulgur, meaʻai fiber, mākū kūpaʻaLoaʻa nā mea bioactive e like me nā phenols a me nā antioxidants. No laila, he koho maikaʻi loa ia ma waena o nā huahana huapalaoa.
hoʻomaʻamaʻa i ka ʻai ʻana
ʻO BulgurHe mea pono ka nui o ka fiber no ka opu. Kōkua ia i ka hoʻomaikaʻi ʻana i ka ʻai ʻana a me ka hoʻonui ʻana i ka stool density, pēlā e pale ai i ka constipation.
Pono no ke ola kino
ʻO Bulgur He kiʻekiʻe i loko o ka fiber meaʻai, nā meaʻai, ka folate a me nā antioxidants like ʻole, ʻaʻole i loaʻa i ka cholesterol a no laila e hōʻemi i ka hopena o ka maʻi puʻuwai coronary.
Kāohi i ka maʻi diabetes
No ka mea he meaʻai prebiotic paʻakikī i loaʻa ka glycemic index haʻahaʻa a mālama i ke kiʻekiʻe o ke kō koko, hoʻemi ia i ka hopena o ka maʻi diabetes type 2.
Hoʻonui ka bulgur i ke kō koko?
Ke hoʻohālikelike ʻia i nā kīʻaha i hoʻomaʻemaʻe ʻia, hāʻawi nā kīʻaha holoʻokoʻa i ka hōʻemi ʻana i ka pane ʻana o ke kō koko a me nā pae insulin haʻahaʻa. Hōʻike kekahi mau noiʻi e hiki i nā kīʻaha holoʻokoʻa ke hoʻomaikaʻi i ka naʻau o ka insulin.
ʻOiai ua manaʻo ʻia ʻo ka fiber ke kuleana o kēia mau hopena, he mea koʻikoʻi nō hoʻi nā mea kanu i loko o nā kīʻaha holoʻokoʻa. ʻO BulgurHe kumu waiwai ia o ka fiber a me nā meaʻai e hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kō koko.
Hiki i ka bulgur ke hoʻonui i ke kaumaha?
ʻO BulgurMa muli o ka hoʻopaneʻe ʻana i ka ʻai ʻana i ka carbohydrate, hoʻomalu ia i ka ʻai a hoʻoulu i ka māʻona. Mālama ʻo ia i ka loaʻa ʻana o ke kaumaha ma muli o kona kiʻekiʻe o ka magnesium a me ka meaʻai fiber content, e hōʻemi ana i ka nui o ka glucose postprandial.
Pale mai ka maʻi kanesa
ʻO BulgurLoaʻa i ka nui o nā antioxidants, fiber a me ka folate, ka mea e kāohi ai i ka hoʻonui ʻana o ka maʻi maʻi a hoʻoikaika i ka apoptosis, a laila e hōʻemi i ka hopena o nā maʻi maʻi like ʻole, e like me ka colorectal, gastric, digestive, pancreatic, endometrial a me ka waha.
Hoʻemi i ka pilikia o ka gallstones
He ʻāpana liʻiliʻi o nā mea paʻa i loko o ka gallbladder. Hoʻoulu mālie kēia mau pōhaku i ka hana ʻana o ka puaʻa a me ka cholesterol i loko o ka bile i mau ʻāpana paʻakikī i nā manawa he nui.
ʻO nā ʻano ʻano nui ʻelua o ka gallstones ʻo nā pōhaku puaʻa a me nā pōhaku cholesterol. ʻOi aku ka ʻeleʻele, ʻoi aku ka liʻiliʻi o nā pōhaku puaʻa, a he bilirubin.
He melemele ka waihoʻoluʻu o nā pōhaku Cholesterol, ma kahi o 90% o nā gallstones he pōhaku cholesterol. ʻO ka palaoa Bulgur, Kōkua i ka hōʻemi ʻana i ka pilikia o ka hoʻomohala ʻana i nā gallstones.
ʻO BulgurʻO ka fiber hiki ʻole ke hoʻoneʻe wikiwiki i ka meaʻai ma o ka ʻōpū liʻiliʻi, hoʻemi i ka huna ʻana o ka bile, kōkua i ke kino o ke kanaka e hoʻohana pono i ka insulin, a hoʻemi i nā triglycerides, a i ʻole nā momona maikaʻi ʻole i loaʻa i loko o ke koko.
Ma waho aʻe o ka hāʻawi ʻana i kēia mau hopena maikaʻi a pau e kōkua i ka pale ʻana i nā gallstones, ma ka bulgurhiki i ka fiber ke hoʻomaha i nā hōʻailona o ka maʻi diverticular. Hoʻopilikia nui ka maʻi diverticular i ke koko.
Kōkua e hōʻemi i ka pilikia o ke koko kiʻekiʻe
Ua wehewehe ʻia ke koko kiʻekiʻe ma ke ʻano he maʻi olakino koʻikoʻi e hiki ai ke hōʻeha i ka naʻau a me ka hahau. ʻO nā hōʻailona maʻamau o ke koko kiʻekiʻe e pili ana i ke poʻo nui, nausea, luaʻi, loli ʻike, a me nā koko ihu.
ʻO Bulgur ve ʻoka ʻO nā meaʻai kīʻaha holoʻokoʻa e like me ke koko kiʻekiʻe e kōkua i ka hōʻemi i ka pilikia o ke koko kiʻekiʻe. Wahi a nā mea noiʻi mai ka American Heart Association, lōʻihi mea, ua ulu ʻO ka poʻe i ʻai ia mea he haʻahaʻa koʻikoʻi ke koko systolic a ua emi ka pilikia o ka ulu ʻana o ke koko kiʻekiʻe.
Ke kuʻi ka naʻau, hoʻokuʻu ʻo ia i ke koko ma nā ʻaʻa o ka puʻuwai a hiki i ke koena o ke kino kanaka a ʻaelike. Hoʻokomo kēia ikaika i ke kaomi ma luna o nā aʻa. Kapa ʻia kēia me ke koko systolic.
Pale i ka hānō kamaliʻi
ʻO ka Asthma kekahi o nā pilikia hanu maʻamau e pili ana i nā keiki a puni ka honua. Haʻawina, mea, ua ulu Hōʻike nā haʻawina i ka hoʻonui ʻana i ka ʻai ʻana i nā kīʻaha holoʻokoʻa, e like me
ʻO BulgurʻO nā antioxidants - ʻoi aku ka nui o nā huaora C a me E - pale i nā ala ea a hoʻemi i ka wheezing a me ka constriction o nā alaloa. Me ka bronchial hypersensitivity (BHR), ua hoʻemi nui ʻia ka ulu ʻana o ka hānō.
He aha nā pōʻino o Bulgur?
ʻO Bulgur ʻOiai he olakino ia no nā poʻe he nui, ʻaʻole like ka hopena i kēlā me kēia kanaka.
No ka mea he hua palaoa ia, he meaʻai ia e ʻai ʻole ai ka poʻe me ka palaoa a i ʻole gluten allergy a i ʻole intolerance a me nā mea maʻi celiac.
ʻO ka poʻe me nā maʻi ʻōpū mau loa e like me ka maʻi ʻeha ʻeha (IBD) a i ʻole irritable bowel syndrome (IBS), ma muli o kona ʻano fiber insoluble. mea, ua uluʻAʻole paha ʻoe e ʻae.
ʻO ka meaʻai ʻai Bulgur
ʻAi ʻAi Bulgur Salad
kumuhana
1 kīʻaha bulgur palaoa
1 kīʻaha o ka lentil ʻōmaʻomaʻo i hoʻolapalapa ʻia
1 onion
3-4'ōmaʻomaʻo aniani
2 kamato
2 pepa ʻōmaʻomaʻo
2 punetune o ka aila ʻoliva
ʻO ka hapalua o ka pā paʻi (hiki ke hoʻohana ʻia nā greens ʻē aʻe inā makemake ʻia)
ʻO ka hapalua teaspoon o ka wai lemon
1 teaspoon paprika, paʻakai
e hoomakaukau ai
E hoʻolapalapa i ka bulgur i loko o 2 mau aniani wai a kali i ka maʻalili. Eʻoki maikaʻi i nā'ōmaʻomaʻo ma hope o ka holoiʻana iā lākou, eʻokiʻoki i ka aniani a me ka'ōmato ma keʻano like a hoʻokomo i ka bulgur me nā lentil i hoʻolapalapaʻia. E hoʻohui i ka ʻaila ʻoliva, ka paprika, ka wai lemon a me ka paʻakai a hui pū.
ʻO nā ʻōmaʻomaʻo e like me ka pā paʻi, letus, a me nā aniani puna
3 pickled kukama
1 paʻakai ka paʻakai
1 teaspoon kālika pauka
1 puna kumini
Pepa ʻeleʻele
1 teaspoon ka pepa a me ka paʻi tōmato
e hoomakaukau ai
- E hui mua i 1 teaspoon o ka paʻi tōmato a me ka wai paila a hoʻohui i ka bulgur i loko o kahi kīʻaha hohonu a waiho no 30 mau minuke.
– E ʻoki i nā ʻōmaʻomaʻo, nā ʻaʻaka a me nā kukama kohi.
– E hoʻomoʻa i ka ʻaila a me nā ʻolika i loko o ka pā a ʻulaʻula. E hoʻohui i 1 teaspoon o ka paʻi pepa a laila e hoʻohui i ka bulgur i hoʻomaha ʻia a hui pū me ka wela haʻahaʻa no 5 mau minuke.
- E lawe i ka bulgur i loko o kahi kīʻaha hohonu a hui pū me ka hoʻohui ʻana i ka wai lemon, nā mea ʻala, nā ʻōmaʻomaʻo, nā kukama pickled a me ka syrup pomegerane.
- E hoʻomaha no 20 mau minuke.
- E NA'OLI I KA PAI!
ʻAiʻai Bulgur Laiki
kumuhana
1 kīʻaha bulgur brown
ʻO ka puna kamela 2
1 onioni waena
1 pepa ʻulaʻula
2 punetune o ka aila ʻoliva
ka paʻakai
ʻO ka pepa Chili
Su
e hoomakaukau ai
- Holoi i ka bulgur a hoʻoinu i ka wai wela no 10 mau minuke.
– E ʻoki maikaʻi i ka ʻonika a me ka pepa. Fry i ka ʻaila āu i wela ai i ka pā.
- E hoʻohui i ka paʻi tōmato a hui liʻiliʻi. E hoʻohui i ka bulgur a hoʻomau i ka hui ʻana.
- ʻO ka hope, hoʻohui i ka paʻakai a me ka pepa chili a kau i ka wai i hoʻolapalapa ʻia (3 manamana ma luna o ka bulgur).
