Izibonelelo, Ubungozi kunye nexabiso lesondlo seBulgur

Bulgur Yimveliso yengqolowa. Kukutya okunesondlo okufumaneka ngokucoca, ukubiliswa, ukomiswa, ukuxobula nokusila ingqolowa, nokwahlula iinkozo ezinobukhulu obahlukeneyo.

BulgurIbonelela ngeenzuzo ezingaphezulu kunengqolowa ngokwayo ngenxa yexesha elikhawulezayo lokupheka, ixabiso eliphantsi, ixesha elide leshelufu, incasa, ixabiso eliphezulu lezondlo kunye nezoqoqosho.

kwinqaku "Ziziphi iingenelo ze-bulgur", "Ngaba i-bulgur iyingozi", "ingaba i-bulgur inyusa iswekile", "iyiphi i-vitamin equkethe i-bulgur", "ingaba i-bulgur isebenza amathumbu", "izigulane ze-celiac zingadla i-bulgur" Uya kufumana iimpendulo kwimibuzo yakho.

Yintoni i-bulgur kwaye yenziwe ngantoni?

Bulgurluziinkozo ezityiwayo ezenziwe ngengqolowa eyomisiweyo, eqhekekileyo, eqhelekileyo ingqolowa eyidurum, kodwa nakwezinye iindidi zengqolowa.

Bulgur kuthathwa njengokhozo olupheleleyo, oku kuthetha ukuba yonke ingqolowa iyatyiwa, kubandakanywa intsholongwane, i-endosperm kunye ne-bran.

Bulgur Ivela kwiMeditera kwaye imbali yayo ibuyela emva kumawaka eminyaka. Ukuza kuthi ga ngoku, iye yaba sisithako esiphambili kwizitya ezininzi zaseMbindi Mpuma nakwiMeditera.

I-Bulgur carbohydrate, iprotheni kunye nexabiso lekhalori

Bulgur Ayinandi nje kuphela kwaye iyakhawuleza ukuyilungisa, kodwa inomsoco kakhulu.

Kuba iluziinkozo olucutshungulweyo, igcina ixabiso layo lesondlo kunemveliso yengqolowa esulungekisiweyo.

BulgurIqulethe inani elikhulu lefiber, kunye neevithamini ezahlukeneyo kunye neeminerali. Ingumthombo olungileyo we-manganese, i-magnesium kunye nentsimbi, kwaye iphantsi kancinci kwiikhalori kunezinye iinkozo ezithelekisekayo ezifana nerayisi emdaka okanye iquinoa.

1 ikomityi (182 grams) ixabiso lesondlo se-bulgur ephekiweyo imi ngolu hlobo lulandelayo:

Iikhalori: 151

Iikhabhoni: 34 gram

Iiprotheni: 6 gram

Amafutha: 0 grams

Ifayibha: 8 grams

I-Folate: i-8% ye-RDI

I-Vitamin B6: i-8% ye-RDI

I-Niacin: i-9% ye-RDI

IManganese: 55% yeRDI

I-Magnesium: i-15% ye-RDI

Intsimbi: 10% yeRDI

Ziziphi iiNzuzo zeBulgur?

Ityebile kwizondlo

Bulgurifayibha yokutya, isitatshi esixhathisayoIqulethe izinto eziphilayo ezifana ne-phenols kunye ne-antioxidants. Ngoko ke, lukhetho olunempilo phakathi kweemveliso ezisekelwe kwiinkozo.

iququzelela ukwetyisa

BulgurIsiqulatho sefayibha ephezulu yomgubo iluncedo kwisisu. Inceda ekuphuculeni ukugaya kunye nokwandisa ubuninzi be-stool, ngaloo ndlela ikhusela ukuqhina.

Iluncedo kwimpilo yentliziyo

Bulgur Iphezulu kwi-fiber yokutya, izondlo, i-folate kunye ne-antioxidants eyahlukeneyo, ayinayo i-cholesterol kwaye ngoko iyanciphisa ingozi yesifo senhliziyo.

Ikhusela isifo seswekile

Ekubeni kukutya kwe-prebiotic eyinkimbinkimbi ene-index ye-glycemic ephantsi kwaye ilawula izinga leshukela legazi, linciphisa umngcipheko we-2 yeswekile.

Ngaba i-bulgur yonyusa iswekile yegazi?

Xa kuthelekiswa neenkozo ezisulungekileyo, iinkozo ezipheleleyo zibonelela ngokunciphisa impendulo yeswekile yegazi kunye namanqanaba asezantsi e-insulin. Olunye uphando lubonisa ukuba iinkozo ezipheleleyo zinokuphucula uvakalelo lwe-insulin ngokubanzi.

Nangona ifayibha ngokubanzi kucingelwa ukuba inoxanduva kwezi ziphumo, amacandelo ezityalo kwiinkozo ezipheleleyo nawo adlala indima ebalulekileyo. BulgurIngumthombo ocebileyo wefiber kunye nezondlo ezinokunceda ukuphucula ulawulo lweswekile yegazi.

Ngaba i-bulgur ikwenza ukuba utyebe?

BulgurEkubeni ilibazisa ukufunxwa kwe-carbohydrate, ilawula ukutya kwaye ibangele ukuhlutha. Ikhusela ekuzuzeni ubunzima ngenxa ye-magnesium ephezulu kunye nomxholo wefiber yokutya, okunciphisa i-postprandial glucose concentrations.

Ikhusela kumhlaza

BulgurIqulethe ixabiso eliphezulu le-antioxidants, i-fiber kunye ne-folate, ethintela ukwanda kweeseli zomhlaza kunye nokukhuthaza i-apoptosis, ngaloo ndlela inciphisa umngcipheko wee-cancer ezahlukeneyo, kuquka i-colorectal, i-gastric, i-digestive, i-pancreatic, i-endometrial kunye nomhlaza womlomo.

Yehlisa umngcipheko we-gallstones

I-Gallstones ngamaqhekeza amancinci ezinto eziqinileyo ezikhula kwi-gallbladder. La matye akhula ngokuthe ngcembe njengoko ii-pigments kunye ne-cholesterol ekwinyongo zenza amasuntswana aqinileyo amaxesha amaninzi.

Iintlobo ezimbini eziphambili ze-gallstones ngamatye e-pigment kunye namatye e-cholesterol. Amatye e-pigment amnyama, amancinci kwaye aqukethe i-bilirubin.

Amatye e-cholesterol atyheli ngombala, malunga ne-90% ye-gallstones ngamatye e-cholesterol. Ingqolowa yeBulgur, Inceda ukunciphisa umngcipheko wokuphuhlisa i-gallstones.

BulgurI-fiber e-Insoluble yenza ukuba ukutya kuhambe ngokukhawuleza ngamathumbu amancinci, kunciphisa ukukhutshwa kwe-bile, kunceda umzimba womntu usebenzise i-insulin ngokufanelekileyo, kwaye unciphisa i-triglycerides, okanye amafutha angenampilo afunyenwe egazini.

Ukongeza ekunikezeni zonke ezi ziphumo ziluncedo ezinceda ukukhusela kwi-gallstones, kwi-bulgurukuba ifayibha inokuphelisa iimpawu zesifo se-diverticular. Isifo se-Diverticular sichaphazela kakhulu ikholoni. 

Inceda ukunciphisa umngcipheko woxinzelelo lwegazi oluphezulu

Uxinzelelo lwegazi oluphezulu luchazwa njengemeko yonyango enzulu enokubangela ukuhlaselwa yintliziyo kunye ne-stroke. Iimpawu eziqhelekileyo zoxinzelelo lwegazi zibandakanya intloko ebuhlungu, isicaphucaphu, ukuhlanza, utshintsho lombono, kunye ne-nosebleeds.

Bulgur ve oat Ukutya okuziinkozo okufana noxinzelelo lwegazi kunceda ukunciphisa umngcipheko woxinzelelo lwegazi. Ngokutsho kwabaphandi abavela kwi-American Heart Association, ixesha elide ingqolowa yebulgur Abo babeyityile babenoxinzelelo lwegazi olusezantsi lwe-systolic kunye nomngcipheko ophantsi wokuba noxinzelelo lwegazi oluphezulu.

Xa intliziyo ibetha, ityhala igazi kwimithambo yentliziyo ukuya kuwo wonke umzimba womntu kwaye ifinyeza. La mandla abeka uxinzelelo kwimithambo. Oku kubizwa ngokuba yi-systolic blood pressure.

Ikhusela kwisifuba somntwana

Umbefu yenye yeengxaki eziqhelekileyo zokuphefumla ezichaphazela abantwana kwihlabathi liphela. Izifundo, ingqolowa yebulgur Uphononongo lubonisa ukuba ukwanda kokuthathwa kweenkozo ezipheleleyo, ezifana

BulgurIi-Antioxidants - ngakumbi iivithamini C kunye no-E - zikhusela iindlela zomoya kunye nokunciphisa ukuphefumla kunye nokuxinana kweendlela zomoya. Nge-hypersensitivity ye-bronchial (BHR), amathuba okuba nesifuba somoya ancitshiswe kakhulu.

Ziziphi iingozi zeBulgur?

Bulgur Nangona isempilweni kubantu abaninzi, ayinasiphumo esifanayo kuye wonke umntu.

Ekubeni imveliso yengqolowa, yinto yokutya ukuba abo banengqolowa okanye i-gluten allergies okanye ukunganyamezeli kunye nezigulane ze-celiac abanakuyidla.

Abo banezifo ezingapheliyo zamathumbu ezifana nesifo sofuba (IBD) okanye i-irritable bowel syndrome (IBS), ngenxa yomxholo wefayibha enganyibilikiyo. ingqolowa yebulgurusenokunganyamezeleki. 

Ukutya iBulgur Recipes

Ukutya iSaladi yeBulgur

izinto

• 1 ikomityi yengqolowa ye-bulgur
• I-1 indebe ye-lentile eluhlaza ebilisiwe
• 1 itswele
• 3-4 itswele eluhlaza
• 2 iitumato
• 2 i-pepper eluhlaza
• I-2 tablespoons yeoli yeoli
• Isiqingatha seqela leparsley (ezinye imifuno zingasetyenziswa ukuba zifunwa)
• Isiqingatha setisipuni sejusi yelamuni
• 1 ithispoon paprika, ityuwa

ukulungiselela

Ubilise i-bulgur kwiiglasi ezi-2 zamanzi kwaye ulinde ukuba ipholile. Gcoba ngokucokisekileyo imifuno emva kokuyihlamba, yinqumle i-anyanisi kunye netamatato ngendlela efanayo kwaye uyifake kwi-bulgur kunye ne-lentils ebilisiwe. Yongeza ioli yeoli, i-paprika, ijusi yelamuni kunye netyuwa kwaye udibanise. 

KONWABELE UKUTYA KWAKHO!

Ukutya kweNdlolo

izinto

• 1 ikomityi ye bulgur entle
• I-1 kunye nesiqingatha seglasi yamanzi
• 1 itswele
• 1 iikomityi zekofu zeoli yeoli
• ijusi ye-1 lemon
• 2 icephe lerharnate molasses
• Imifuno enjenge-parsley, i-lettuce, kunye ne-anyanisi entwasahlobo
• Iikomkomere ezi-3 ezikhethiweyo
• 1 itispuni yetyuwa
• I-1 ithispoon umgubo wegalikhi
• 1 iitispuni ikumin
• Ipelepele emnyama
• 1 ithisipuni pepper kunye ne-tomato unamathisele

ukulungiselela

– Okokuqala, xuba itispuni e-1 ye-tomato intlama kunye namanzi abilayo kwaye wongeze i-bulgur kwisitya esinzulu kwaye ushiye imizuzu engama-30.

– Sinqumle imifuno, itswele kunye namakhukhamba aqholiweyo.

– Qhotsa i-oyile kunye netswele epanini de lijike lipinki. Yongeza i-teaspoon ye-1 ye-pepper paste kwaye wongeze i-bulgur ephumlileyo kwaye udibanise emlilweni omncinci imizuzu emi-5.

– Thatha i-bulgur kwisitya esinzulu kwaye udibanise ngokugalela ijusi yelamuni, iziqholo, uhlaza, iikomkomere ezicoliweyo kunye nesiraphu yerharnati.

– Yiyeke iphumle imizuzu engama-20.

- KONWABELE UKUTYA KWAKHO!

Ukutya kweBulgur Rice

izinto

• 1 indebe ye-bulgur emdaka
• I-tablespoon ye-tomato intlama
• 1 itswele eliphakathi
• 1 ipepile ebomvu
• I-2 tablespoons yeoli yeoli
• ityuwa
• ipelele ebabayo
• Su

ukulungiselela

– Hlamba i-bulgur kwaye uyifake emanzini ashushu imizuzu eyi-10. 

– Sika itswele kunye nepepile kakuhle. Qhotsa kwioyile oyifudumeze epanini. 

– Yongeza intlama yetumata uyixube kancinane. Yongeza i-bulgur kwaye uqhubeke nokuxuba. 

– Ekugqibeleni, yongeza ityuwa kunye nepelepele yetshili kwaye ubeke amanzi abilisiwe (iminwe emi-3 ngaphezulu kwe-bulgur).

– Yipheke kubushushu obuphakathi kangangesiqingatha seyure. 

- KONWABELE UKUTYA KWAKHO!