Bulgur Ọ bụ ngwaahịa ọka wit. Ọ bụ nri na-edozi ahụ nke a na-enweta site na ihicha, sie, ihicha, ịchacha na ichicha ọka wit, na ikewasị ọka dị iche iche.
BulgurỌ na-enye uru karịa ọka wit n'onwe ya n'ihi oge isi nri ya ngwa ngwa, ọnụ ala dị ala, ogologo ndụ ndụ, ekpomeekpo, nri dị elu na uru akụ na ụba.
n'isiokwu "Gịnị bụ uru bulgur", "Bụ bulgur na-emerụ ahụ", "Bulgur ọ na-abawanye shuga", "Nke vitamin nwere bulgur", "Bulgur na-arụ ọrụ eriri afọ", "Ndị ọrịa celiac nwere ike iri bulgur" Ị ga-ahụ azịza ajụjụ gị.
Kedu ihe bụ bulgur na kedu ihe eji eme ya?
Bulgurbụ ọka wit a na-eri nke a na-esi na ọka wit akpọnwụwo, nke gbawara agbawa, ọka wit durum, kamakwa site na ụdị ọka wit ndị ọzọ.
Bulgur a na-ewere ya dị ka ọka zuru oke, nke pụtara na a na-eri ọka wit dum, gụnyere nje, endosperm na bran.
Bulgur O sitere na Mediterenian na akụkọ ihe mere eme ya laa azụ ọtụtụ puku afọ. Ka ọ dị ugbu a, ọ bụla ihe dị mkpa n'ọtụtụ efere Middle Eastern na Mediterranean.
Bulgur carbohydrate, protein na uru caloric
Bulgur Ọ bụghị naanị na-atọ ụtọ na ngwa ngwa ịkwadebe, kamakwa ezigbo nri.
Ebe ọ bụ ọka a na-edozi nke ọma, ọ na-ejigide uru nri ya karịa ọka wit a nụchara anụcha.
BulgurỌ nwere nnukwu eriri fiber, yana vitamin na mineral dị iche iche. Ọ bụ ezigbo isi iyi nke manganese, magnesium na ígwè, ọ dịkwa ntakịrị na calorie karịa ọka ndị ọzọ yiri ya dị ka osikapa agba aja aja ma ọ bụ quinoa.
1 iko (182 grams) uru bara uru nke bulgur esi nri bụ dị ka ndị a:
Bulgureriri nri nri, starch na-eguzogide ọgwụNwere ihe ndị na-emepụta ihe dị ka phenols na antioxidants. Ya mere, ọ bụ nhọrọ dị mma n'etiti ngwaahịa ndị dabeere na ọka.
na-eme ka mgbaze
BulgurỌdịnaya dị elu nke eriri ntụ ọka bara uru maka afọ. Ọ na-enyere aka melite mgbaze na ịbawanye njupụta stool, si otú a na-egbochi afọ ntachi.
Ọ bara uru maka ahụike obi
Bulgur Ọ dị elu na eriri nri, nri nri, folate na antioxidants dị iche iche, enweghị cholesterol ya mere na-ebelata ohere nke ọrịa obi.
Na-egbochi ọrịa shuga mellitus
Ebe ọ bụ nri prebiotic dị mgbagwoju anya nke nwere ndepụta glycemic dị ala ma na-achịkwa ọkwa shuga dị n'ọbara, ọ na-ebelata ohere nke ụdị ọrịa shuga 2.
Bulgur ọ na-abawanye shuga ọbara?
E jiri ya tụnyere ọka a nụchara anụcha, mkpụrụ ọka dum na-enye mbelata nzaghachi shuga ọbara na ọkwa insulin dị ala. Ụfọdụ nnyocha na-egosi na mkpụrụ osisi dum nwere ike imeziwanye mmetụta insulin n'ozuzu ya.
Ọ bụ ezie na a na-echekarị na fiber na-akpata mmetụta ndị a, ihe ndị mejupụtara ihe ọkụkụ dị na mkpụrụ osisi dum na-ekerekwa òkè dị mkpa. BulgurỌ bụ isi iyi nke eriri na nri nwere ike inye aka melite njikwa shuga ọbara.
Bulgur ọ na-eme ka ibu ibu?
BulgurEbe ọ bụ na ọ na-egbu oge absorption nke carbohydrate, ọ na-achịkwa agụụ ma na-akpalite satiety. Ọ na-echebe megide ibu ibu n'ihi nnukwu magnesium na eriri nri nri, nke na-ebelata mkpokọta glucose postprandial.
Na-echebe pụọ na ọrịa kansa
BulgurNwere nnukwu antioxidants, fiber na folate, nke na-egbochi mmụba mkpụrụ ndụ kansa ma na-akwalite apoptosis, si otú ahụ belata ihe ize ndụ nke ọrịa cancer dị iche iche, gụnyere colorectal, gastric, digestive, pancreatic, endometrial and oral cancers.
Na-ebelata ohere nke nkume gallstones
Nkume gallstone bụ obere iberibe ihe siri ike na-etolite na eriri afọ. Nkume ndị a na-eto nke nta nke nta ka pigmenti na cholesterol dị na bile na-etolite irighiri ihe siri ike ọtụtụ ugboro.
Ụdị abụọ bụ isi nke gallstones bụ nkume pigmenti na nkume cholesterol. Nkume pigment na-agba ọchịchịrị, pere mpe ma mejupụtara bilirubin.
Nkume cholesterol na-acha odo odo, ihe dịka 90% nke gallstones bụ nkume cholesterol. Bulgur wheat, Na-enyere aka belata ihe ize ndụ nke ịmepụta gallstones.
BulgurFibre na-esighi ike na-eme ka nri na-aga ngwa ngwa site na obere eriri afọ, na-ebelata ihe nzuzo nke bile, na-enyere ahụ mmadụ aka iji insulin mee ihe nke ọma, ma na-ebelata triglycerides, ma ọ bụ abụba na-adịghị mma dị n'ọbara.
Na mgbakwunye na inye mmetụta ndị a niile bara uru nke na-enyere aka ichebe nkume gallstones. na bulgur wheateriri ahụ nwere ike belata mgbaàmà nke ọrịa diverticular. Ọrịa diverticular na-emetụtakarị eriri afọ.
Na-enyere aka belata ihe ize ndụ nke ọbara mgbali elu
Akọwapụtara ọbara mgbali elu dị ka ọnọdụ ahụike siri ike nke nwere ike ibute nkụchi obi na ọrịa strok. Mgbaàmà ndị a na-ahụkarị nke ọbara mgbali elu gụnyere nnukwu isi ọwụwa, ọgbụgbọ, ọgbụgbọ, mgbanwe ọhụụ, na ọbara ọgbụgba.
Bulgur ve oat Nri ọka zuru oke dịka ọbara mgbali elu na-enyere aka belata ihe ize ndụ nke ọbara mgbali elu. Dị ka ndị nchọpụta si American Heart Association si kwuo, ogologo oge bulgur wheat Ndị riri ya nwere ọbara mgbali elu systolic dị ala yana ihe ize ndụ nke ịmalite ọbara mgbali elu belatara.
Mgbe obi na-akụ, ọ na-ebufe ọbara site na akwara obi ruo n'akụkụ akụkụ ahụ mmadụ niile wee gbakọọ. Ike a na-etinye nrụgide na akwara. Nke a na-akpọ systolic ọbara mgbali.
Na-echebe megide asthma nwata
Asthma bụ otu n'ime nsogbu iku ume na-emetụta ụmụaka n'ụwa niile. Ọmụmụ ihe, bulgur wheat Nnyocha na-egosi na ụbara oriri nke mkpụrụ osisi dum, dị ka
BulgurAntioxidants - karịsịa vitamin C na E - na-echebe ụzọ ikuku ma na-ebelata ume iku ume na mgbochi nke ikuku. Site na hypersensitivity nke bronchial (BHR), ohere nke ịmalite ụkwara ume ọkụ na-ebelata nke ukwuu.
Kedu ihe bụ nsogbu nke Bulgur?
Bulgur Ọ bụ ezie na ọ dị mma maka ọtụtụ mmadụ, ọ naghị enwe mmetụta dị otú ahụ na onye ọ bụla.
Ebe ọ bụ ngwaahịa ọka wit, ọ bụ ihe oriri nke ndị nwere ọka wit ma ọ bụ gluten allergy ma ọ bụ enweghị ndidi na ndị ọrịa celiac enweghị ike iri.
Ndị nwere ọrịa eriri afọ na-adịghị ala ala dị ka ọrịa bowel inflammatory (IBD) ma ọ bụ ọrịa bowel na-agbakasị (IBS), n'ihi ọdịnaya eriri ya na-adịghị edozi. bulgur wheatị nwere ike ị gaghị anabata ya.
Nri Bulgur Ezi ntụziaka
Nri Bulgur Salad
ihe
1 iko ọka bulgur
1 iko sie green lentil
1 yabasị
3-4 eyịm green
2 tomato
2 akwụkwọ ndụ akwụkwọ ndụ ose
2 tablespoons nke mmanụ oliv
Ọkara ụyọkọ pasili (enwere ike iji elu elu ndị ọzọ ma ọ bụrụ na achọrọ)
Ọkara teaspoon nke ihe ọṅụṅụ lemon
1 teaspoon paprika, nnu
Gha
Sichaa bulgur na iko mmiri 2 ma chere ka ọ dị jụụ. Bee akwụkwọ ndụ akwụkwọ ndụ nke ọma mgbe ị sachara ha, bee yabasị na tomato n'otu ụzọ ahụ ma tinye ha na bulgur yana lentil sie. Tinye mmanụ oliv, paprika, ihe ọṅụṅụ lemon na nnu na mix.
– Nke mbụ, mix 1 teaspoon nke tomato mado na mmiri esi ma tinye bulgur na nnukwu efere na-ahapụ maka 30 nkeji.
- Iberibe elu, eyịm na kukumba ndị amịpụtara.
– Ighe mmanụ na eyịm na pan ruo mgbe ha na-atụgharị pink. Tinye 1 teaspoon nke ose mado wee tinye bulgur zuru ike na mix na obere okpomọkụ maka nkeji ise.
- Were bulgur n'ime nnukwu efere dị omimi ma gwakọta ya site na ịgbakwunye ihe ọṅụṅụ lemon, ngwa nri, elu, kukumba pickled na sirop pọmigranet.
– Ka ọ zuru ike maka nkeji iri abụọ.
- KPORIE NRI GỊ!
Nri Bulgur Rice
ihe
1 iko bulgur aja aja
2 tablespoon tomato mado
1 ọkara yabasị
1 ose uhie
2 tablespoons nke mmanụ oliv
nnu
tatashị
Su
Gha
– Saa bulgur ma tinye ya na mmiri ọkụ maka nkeji iri.
– Iberibe yabasị na ose. Ighe n'ime mmanụ ị kposara na pan.
- Tinye tomato mado ma gwakọta ya ntakịrị. Tinye bulgur ma gaa n'ihu ịgwakọta.
- N'ikpeazụ, tinye nnu na ose chili ma tinye mmiri sie (mkpịsị aka 3 n'elu bulgur).
