Benefits, Kukuvadza uye Kukosha Kwekudya kweBulgur

Bulgur Icho chigadzirwa chegorosi. Chikafu chinovaka muviri chinowanikwa nokuchenesa, kufashaidza, kuomesa, kupepeta uye kukuya gorosi, uye kuparadzanisa tsanga dzesaizi dzakasiyana.

BulgurInopa mabhenefiti akawanda kupfuura gorosi pachayo nekuda kwekukurumidza kwayo kubika nguva, mutengo wakaderera, hupenyu hurefu hwesherufu, kuravira, kudya kwakanyanya uye kukosha kwehupfumi.

muchinyorwa "Ndezvipi zvinobatsira zvebulgur", "Ko bulgur inokuvadza", "bulgur inowedzera shuga", "iine vhitamini ine bulgur", "bulgur inoshanda mumatumbo", "varwere veceliac vanogona kudya bulgur" Iwe uchawana mhinduro kumibvunzo yako.

Chii chinonzi bulgur uye chinogadzirwa nei?

Bulgurmhunga inodyika yakagadzirwa negorosi yakaomeswa, yakatsemuka, kazhinji durum gorosi, asiwo kubva kune mamwe marudzi egorosi.

Bulgur inonzi izere tsanga, zvinoreva kuti gorosi rose rinodyiwa, kusanganisira germ, endosperm uye bran.

Bulgur Inobva kuMediterranean uye nhoroondo yayo inodzokera shure zviuru zvemakore. Kusvika iye zvino, chave chiri chinhu chakakosha mumidziyo yakawanda yeMiddle East neMediterranean.

Bulgur carbohydrate, protein uye caloric kukosha

Bulgur Haisi chete inonaka uye inokurumidza kugadzirira, asiwo inovaka muviri zvikuru.

Sezvo iri tsanga yakagadziridzwa zvishoma, inoramba ichiwedzera kukosha kwayo kwekudya pane zvigadzirwa zvegorosi zvakanatswa.

BulgurIine huwandu hunokosha hwefiber, pamwe chete nemavhitamini akasiyana-siyana nemaminerari. Iyo inonyanya kunaka sosi yemanganese, magnesium uye iron, uye yakadzikira zvishoma mumakoriyori kupfuura mamwe akafananidzwa zviyo zvakaita sebrown rice kana quinoa.

1 kapu (182 gramu) kukosha kwekudya kwebulgur yakabikwa zviri sezvinotevera:

Calories: 151

Carbs: 34 gramu

Mapuroteni: 6 gramu

Mafuta: 0 gramu

Fiber: 8 gramu

Folate: 8% yeRDI

Vitamin B6: 8% yeRDI

Niacin: 9% yeRDI

Manganese: 55% yeRDI

Magnesium: 15% yeRDI

Iron: 10% yeRDI

Ndezvipi Zvikomborero zveBulgur?

Yakapfuma mune zvinovaka muviri

Bulgur, kudya fiber, resistant starchIine bioactive zvikamu zvakadai se phenols uye antioxidants. Nokudaro, isarudzo ine utano pakati pezviyo-based products.

inobatsira kugaya

BulgurIyo yakawanda fiber yehupfu inobatsira mudumbu. Inobatsira kuvandudza kugaya uye kuwedzera stool density, nokudaro kudzivirira kuvimbiswa.

Inobatsira kune hutano hwemoyo

Bulgur Iyo yakakwirira muzvokudya zvefiber, zvinovaka muviri, folate uye zvakasiyana-siyana antioxidants, haina cholesterol uye naizvozvo inoderedza ngozi yehutano hwemwoyo.

Inodzivirira chirwere cheshuga

Sezvo iri yakaoma prebiotic chikafu chine yakaderera glycemic index uye inodzora shuga yeropa, inoderedza njodzi yerudzi rwechipiri chirwere cheshuga.

Ko bulgur inowedzera shuga yeropa here?

Kuenzaniswa nezviyo zvakanatswa, zviyo zvakakwana zvinopa kuderedzwa kwemhinduro yeshuga yeropa uye kuderedza insulin. Imwe tsvagiridzo inoratidza kuti zviyo zvese zvinogona kuvandudza yakazara insulin senitivity.

Kunyange zvazvo fiber inowanzofungidzirwa kuti inokonzera izvi, zvikamu zvezvirimwa muzviyo zvose zvinoitawo basa rinokosha. BulgurIyo yakapfuma sosi ye fiber uye zvinovaka muviri zvinogona kubatsira kuvandudza kudzora shuga yeropa.

Ko bulgur inoita kuti uwedzere uremu here?

BulgurSezvo ichinonoka kunyura kwemakhahydrates, inodzora kudya uye inokonzera kuguta. Inodzivirira kubva kuhuremu nekuda kweiyo yakakwira magnesium uye yekudya fiber yemukati, iyo inoderedza postprandial glucose concentration.

Inodzivirira kubva kugomarara

BulgurIine huwandu hwakawanda hwe antioxidants, fiber uye folate, iyo inhibit cancer maseru kuwanda uye kukurudzira apoptosis, nekudaro ichidzikisa njodzi yeakasiyana kenza, anosanganisira colorectal, gastric, digestive, pancreatic, endometrial uye nemuromo cancers.

Inoderedza njodzi yegallstones

Gallstones zvimedu zvidiki zvechinhu chakasimba chinoumba mugallbladder. Aya matombo anokura zvishoma nezvishoma sezvo pigment uye cholesterol mubile zvinoumba zvimedu zvakaoma kakawanda.

Mhando mbiri huru dzegallstones matombo epigment uye cholesterol matombo. Matombo epigment akasviba, madiki uye anosanganisira bilirubin.

Cholesterol matombo ane yero muruvara, anenge 90% egallstones ndeye cholesterol matombo. Bulgur gorosi, Inobatsira kuderedza njodzi yekugadzira gallstones.

BulgurInsoluble fiber inoita kuti chikafu chifambe nekukurumidza kuburikidza nemudumbu mudiki, inoderedza secretion ye bile, inobatsira muviri wemunhu kushandisa insulin zvakanyanya, uye inoderedza triglycerides, kana mafuta asina kunaka anowanikwa muropa.

Pamusoro pekupa zvese izvi zvinobatsira zvinobatsira kudzivirira kubva kune gallstones, mu bulguriyo fiber inogona kuderedza zviratidzo zvechirwere che diverticular. Diverticular chirwere chinonyanya kukanganisa colon. 

Inobatsira kuderedza njodzi yeBP

High blood pressure inotsanangurwa sechirwere chakakomba chinogona kukonzera chirwere chemoyo uye sitiroko. Zviratidzo zvakajairika zveBP zvinosanganisira musoro wakakomba, kuda kurutsa, kurutsa, kuchinja kwemaonero, uye kubuda ropa mumhino.

Bulgur ve oat Zvokudya zvezviyo zvakaita seBP zvinobatsira kuderedza njodzi yeBP. Maererano nevatsvakurudzi kubva kuAmerican Heart Association, kwenguva refu bulgur gorosi Avo vaiidya vaiva ne<em>systolic blood pressure yakaderera uye ngozi yakaderedzwa yokuva ne<em>high blood pressure.

Kana hana ichirova, inosunda ropa kuburikidza netsinga dzemwoyo kusvika kune yese yemuviri wemunhu uye inobata. Simba iri rinoisa pressure patsinga. Izvi zvinonzi systolic blood pressure.

Inodzivirira kubva paudiki asima

Asthma nderimwe rematambudziko ekufema anowanzobata vana pasi rose. Zvidzidzo, bulgur gorosi Zvidzidzo zvinoratidza kuti kuwedzera kwekudya kwezviyo, zvakadai

BulgurAntioxidants - kunyanya vhitamini C uye E - inodzivirira mhepo uye inoderedza kufemera uye kuvharika kwemhepo. Nebronchial hypersensitivity (BHR), mukana wekukura asima wakaderedzwawo zvakanyanya.

Ndezvipi Zvinokuvadza zveBulgur?

Bulgur Kunyange zvazvo ine hutano kuvanhu vakawanda, haina maitiro akafanana kune wese.

Sezvo chiri chigadzirwa chegorosi, chinhu chekudya icho avo vane gorosi kana gluten allergies kana kusashivirira uye celiac varwere havagone kudya.

Avo vane chirwere chisingaperi chisingaperi senge inflammatory bowel disease (IBD) kana irritable bowel syndrome (IBS), nekuda kweiyo insoluble fiber content. bulgur gorosihaugone kuzvishivirira. 

Kudya Bulgur Recipes

Kudya Bulgur Salad

zvinhu

• 1 mukombe bulgur gorosi
• 1 kapu yakabikwa green lentils
• 1 hanyanisi
• 3-4 girini hanyanisi
• 2 madomasi
• 2 mhiripiri
• 2 tablespoons mafuta omuorivhi
• Hafu yeparsley (mamwe magidhi anogona kushandiswa kana achida)
• Hafu yeteapuni yejusi remutimu
• 1 teaspoon paprika, munyu

gadziriro

Birai bulgur mumagirazi maviri emvura uye mumirire kuti itonhorere. Gadzirai zvakanaka magidhi mushure mekuwasuka, gurai anyanisi uye tomato nenzira imwechete uye muwedzere kune bulgur pamwe chete nemafuta akabikwa. Wedzera mafuta omuorivhi, paprika, muto wemonamu uye munyu uye sanganisa. 

NADZWA KUDYA KWAKO!

Diet Barren

zvinhu

• 1 makapu yakanaka bulgur
• 1 nehafu magirazi emvura
• 1 hanyanisi
• 1 kapu yekofi yemafuta omuorivhi
• muto we1 lemon
• 2 chipunu chepomegranate molasses
• Greens dzakadai parsley, lettuce, uye spring hanyanisi
• 3 pickled magaka
• 1 teaspoon munyu
• 1 teaspoon yegarlic powder
• 1 teaspoon kumini
• Pepper nhema
• 1 teaspoon pepper uye tomato paste

gadziriro

– Chekutanga, sanganisa chipunu 1 chetomato paste nemvura inofashaira woisa bulgur mundiro yakadzika wosiya kwemaminitsi makumi matatu.

– Cheka muriwo, hanyanisi nemagaka akakangwa.

– Fchaidza mafuta nehanyanisi mupoto kusvika zvatsvuka. Wedzera 1 teaspoon yepepper paste uye wobva wawedzera bulgur yakazorora uye funganisa pamoto muduku kwemaminitsi mashanu.

– Tora bulgur mundiro yakadzika wosanganisa nekuwedzera muto weremoni, zvinonhuhwirira, girinhi, magaka akabikwa uye muto wepomegranate.

– Rega imbozorora kwemaminetsi makumi maviri.

- NADZWA KUDYA KWAKO!

Zvokudya Bulgur Rice

zvinhu

• 1 kapu yebrown bulgur
• 2 tablespoon nyanya nyanya
• 1 hanyanisi yepakati
• 1 mhiripiri tsvuku
• 2 tablespoons mafuta omuorivhi
• munyu
• Chili pepper
• Su

gadziriro

– Geza bulgur woinyika mumvura inopisa kwemaminitsi gumi. 

– Cheka hanyanisi nemhiripiri. Fry mumafuta awapisa mupani. 

– Isa domatisi paste wosanganisa zvishoma. Wedzera bulgur uye ramba uchisanganisa. 

- Pakupedzisira, wedzera munyu uye mhiripiri woisa mvura yakabikwa (zvigunwe zvitatu pamusoro pebulgur).

– Bika pamoto uri pakati nepakati kwehafu yeawa. 

- NADZWA KUDYA KWAKO!