Izinzuzo, Ukulimaza kanye Nevelu Yokudla Okunempilo kwe-Bulgur

Isi-Bulgur Kungumkhiqizo kakolweni. Kuwukudla okunomsoco okutholakala ngokuhlanza, ukubilisa, ukomisa, ukuxebula nokugaya ukolweni, nokuhlukanisa izinhlamvu ezinobukhulu obuhlukahlukene.

Isi-BulgurInikeza izinzuzo ezingaphezu kukakolweni ngokwawo ngenxa yesikhathi sayo sokupheka esisheshayo, izindleko eziphansi, impilo yeshalofu ende, ukunambitheka, inani eliphezulu lokudla okunomsoco kanye nezomnotho.

esihlokweni "Iziphi izinzuzo ze-bulgur", "Ingabe i-bulgur iyingozi", "Ingabe i-bulgur iyawunyusa ushukela", "Iyiphi i-vitamin equkethe i-bulgur", "Ingabe i-bulgur iyasebenza amathumbu", "Ingabe iziguli ze-celiac zingadla i-bulgur" Uzothola izimpendulo zemibuzo yakho.

Iyini i-bulgur futhi yenziwe ngani?

Isi-Bulgurinhlamvu edliwayo eyenziwe ngokolweni omisiwe, oqhekekile, ngokuvamile kakolweni we-durum, kodwa futhi ngezinye izinhlobo zikakolweni.

Isi-Bulgur kubhekwa njengokusanhlamvu okuphelele, okusho ukuthi wonke amabele kakolweni ayadliwa, kuhlanganise negciwane, i-endosperm kanye ne-bran.

Isi-Bulgur Idabuka eMedithera futhi umlando wayo uhlehlela emuva ezinkulungwaneni zeminyaka. Kuze kube manje, bekuyisithako esiyinhloko ezitsheni eziningi zaseMpumalanga Ephakathi naseMedithera.

I-Bulgur carbohydrate, amaprotheni kanye nenani lekhalori

Isi-Bulgur Akukona nje okumnandi futhi kuyashesha ukulungiselela, kodwa futhi kunomsoco kakhulu.

Njengoba iwuhlamvu olucutshungulwe kancane, igcina inani layo lokudla okunempilo kunemikhiqizo kakolweni ocolisisiwe.

Isi-BulgurIqukethe inani elikhulu le-fiber, kanye namavithamini namaminerali ahlukahlukene. Iwumthombo omuhle kakhulu we-manganese, i-magnesium nensimbi, futhi ine-calorie ephansi kancane kunezinye izinhlamvu eziphelele ezifana nerayisi elinsundu noma i-quinoa.

1 inkomishi (182 amagremu) umsoco we-bulgur ephekiwe imi kanje:

Amakhalori: 151

Ama-carbohydrate: 34 g

Amaprotheni: 6 gram

Amafutha: 0 amagremu

I-fiber: 8 amagremu

I-Folate: 8% ye-RDI

I-Vitamin B6: 8% we-RDI

I-Niacin: 9% ye-RDI

IManganese: 55% we-RDI

I-Magnesium: 15% ye-RDI

Insimbi: 10% we-RDI

Yiziphi Izinzuzo ze-Bulgur?

Inothe ngemisoco

Isi-Bulguri-fiber yokudla, isitashi esingazweliIqukethe izakhi ze-bioactive ezifana nama-phenols nama-antioxidants. Ngakho-ke, ukukhetha okunempilo phakathi kwemikhiqizo esekwe okusanhlamvu.

kusiza ukugaya

Isi-BulgurI-fiber ephezulu kafulawa inenzuzo esiswini. Kuyasiza ukuthuthukisa ukugaya nokwandisa ukuminyana kwendle, ngaleyo ndlela kuvimbele ukuqunjelwa.

Kuwusizo empilweni yenhliziyo

Isi-Bulgur Iphezulu ku-fiber yokudla, izakhi, i-folate kanye nama-antioxidants ahlukahlukene, ayinayo i-cholesterol futhi ngenxa yalokho inciphisa ingozi yesifo senhliziyo.

Ivimbela isifo sikashukela

Njengoba kuwukudla okuyinkimbinkimbi kwe-prebiotic okunenkomba ephansi ye-glycemic futhi elawula izinga likashukela egazini, kunciphisa ubungozi bohlobo lwesifo sikashukela sohlobo 2.

Ingabe i-bulgur inyusa ushukela wegazi?

Uma kuqhathaniswa nokusanhlamvu okucolisisiwe, okusanhlamvu okuphelele kunikeza ukuncipha kokusabela kukashukela egazini kanye namazinga aphansi e-insulin. Olunye ucwaningo lubonisa ukuthi okusanhlamvu okuphelele kungathuthukisa ukuzwela kwe-insulin okuphelele.

Nakuba i-fiber ngokuvamile kucatshangwa ukuthi inesibopho sale miphumela, izingxenye zezitshalo kuzinhlamvu eziphelele nazo zidlala indima ebalulekile. Isi-BulgurIwumthombo ocebile we-fiber kanye nezakhamzimba ezingasiza ekuthuthukiseni ukulawula ushukela wegazi.

Ingabe i-bulgur ikwenza ukhuluphale?

Isi-BulgurNjengoba ibambezela ukumuncwa kwama-carbohydrate, ilawula isifiso sokudla futhi ibangele ukusutha. Ivikela ekuzuzeni isisindo ngenxa yokuqukethwe kwayo okuphezulu kwe-magnesium ne-fiber yokudla, okunciphisa ukugxila kwe-postprandial glucose.

Ivikela emdlavuzeni

Isi-BulgurIqukethe inani eliphezulu lama-antioxidants, i-fiber kanye ne-folate, evimbela ukwanda kwamangqamuzana omdlavuza futhi ikhuthaze i-apoptosis, ngaleyo ndlela inciphisa ingozi yomdlavuza ohlukahlukene, ohlanganisa umdlavuza we-colorectal, wesisu, wokugaya, we-pancreatic, we-endometrial nowomlomo.

Yehlisa ingozi yamatshe enyongo

Amatshe enyongo izingcezu ezincane zento eqinile ezakheka enyongweni. Lawa matshe akhula kancane kancane njengoba i-pigment kanye ne-cholesterol enyongweni kwakha izinhlayiya eziqinile izikhathi eziningi.

Izinhlobo ezimbili eziyinhloko zamatshe enyongo amatshe e-pigment namatshe e-cholesterol. Amatshe e-pigment amnyama, mancane futhi aqukethe i-bilirubin.

Amatshe e-cholesterol anombala ophuzi, cishe ama-90% amatshe enyongo angamatshe e-cholesterol. I-Bulgur ukolweni, Isiza ukunciphisa ingozi yokuthuthukisa i-gallstones.

Isi-BulgurI-Insoluble fiber yenza ukudla kuhambe ngokushesha emathunjini amancane, inciphisa ukuphuma kwe-bile, isiza umzimba womuntu ukuthi usebenzise i-insulin ngokuphumelelayo, futhi inciphisa ama-triglycerides, noma amafutha angenampilo atholakala egazini.

Ngaphezu kokunikeza yonke le miphumela enenzuzo esiza ukuvikela ngokumelene ne-gallstones, ku-bulgurukuthi i-fiber ingakhulula izimpawu ze-diverticular disease. Isifo se-Diverticular sithinta ngokuyinhloko ikholoni. 

Isiza ukunciphisa ingozi yomfutho wegazi ophezulu

Umfutho wegazi ophakeme uchazwa njengesimo sezempilo esibucayi esingadala isifo senhliziyo kanye nesifo sohlangothi. Izimpawu ezivamile zomfutho wegazi ophakeme zihlanganisa ikhanda elibuhlungu, isicanucanu, ukuhlanza, ukushintsha kombono, nokopha.

Isi-Bulgur ve i-oat Ukudla okusanhlamvu okuphelele njengomfutho wegazi ophakeme kusiza ukunciphisa ingozi yomfutho wegazi ophakeme. Ngokusho kwabacwaningi abavela ku-American Heart Association, isikhathi eside okutholakele Labo abawudlayo babenomfutho wegazi ophansi we-systolic kanye nengozi enciphile yokuba nomfutho wegazi ophakeme.

Lapho inhliziyo ishaya, iphusha igazi emithanjeni yenhliziyo liye kuwo wonke umzimba womuntu futhi lifinyele. La mandla afaka umfutho emithanjeni. Lokhu kubizwa ngokuthi i-systolic blood pressure.

Ivikela ku-asthma yezingane

Isifuba somoya singenye yezinkinga zokuphefumula ezivamile ezithinta izingane emhlabeni wonke. Izifundo, okutholakele Ucwaningo lubonisa ukuthi ukwanda kokudla okusanhlamvu, okufana

Isi-BulgurAma-Antioxidants - ikakhulukazi amavithamini C no-E - avikela imigudu yokuphefumula futhi anciphise ukuphefumula kanye nokuminyana kwemigudu yomoya. Nge-hypersensitivity ye-bronchial (BHR), amathuba okuba nesifuba somoya ancishiswe kakhulu.

Yiziphi Izingozi ze-Bulgur?

Isi-Bulgur Nakuba inempilo kubantu abaningi, ayinawo umphumela ofanayo kuwo wonke umuntu.

Njengoba kungumkhiqizo kakolweni, kuyinto yokudla labo abanokolweni noma i-gluten yokungezwani komzimba noma ukungabekezelelani kanye neziguli ze-celiac abakwazi ukuyidla.

Labo abanezifo ezingapheli zamathumbu ezifana nesifo sofuba (IBD) noma i-irritable bowel syndrome (IBS), ngenxa yokuqukethwe kwayo i-fiber engancibiliki. okutholakeleungase ungakubekezeleli. 

Ukudla kwe-Bulgur Recipes

Ukudla kwe-Bulgur Salad

izinto

• 1 inkomishi ye-bulgur kakolweni
• 1 inkomishi ye-lentile eluhlaza ebilisiwe
• 1 anyanisi
• 3-4 u-anyanisi oluhlaza
• 2 utamatisi
• 2 pepper eluhlaza
• 2 wezipuni zamafutha omnqumo
• Ingxenye yesixha se-parsley (ezinye imifino zingasetshenziswa uma uthanda)
• Ingxenye yengilazi yejusi kalamula
• 1 ithisipuni i-paprika, usawoti

Ukulungiselela

Bilisa i-bulgur ezingilazini ezi-2 zamanzi bese ulinda ukuthi iphole. Gweba kahle imifino ngemva kokuwageza, usike u-anyanisi notamatisi ngendlela efanayo bese uwafaka ku-bulgur kanye nama-lentile abilisiwe. Faka amafutha omnqumo, i-paprika, ijusi kalamula nosawoti bese uhlanganisa. 

JABULELA UKUDLA KWAKHO!

Ukudla Okungenamsoco

izinto

• 1 inkomishi ye-bulgur enhle
• Ingilazi yamanzi engu-1 nohhafu
• 1 u-anyanisi
• 1 inkomishi yekhofi yamafutha omnqumo
• ijusi ye-1 lemon
• 2 isipuni se-pomegranate molasses
• Imifino efana neparsley, ulethisi, no-anyanisi entwasahlobo
• 3 ukhukhamba pickled
• 1 ithisipuni kasawoti
• 1 ithisipuni i-garlic powder
• 1 wezipuni i-cumin
• Upelepele omnyama
• 1 ithisipuni pepper kanye utamatisi unama

Ukulungiselela

– Okokuqala, hlanganisa ithisipuni elilodwa likatamatisi unama namanzi abilayo bese ufaka i-bulgur endishini ejulile bese ushiya imizuzu engu-1.

– Qoba imifino, uhanyanisi kanye nama- pickled cucumber.

– Thosa amafutha kanye lehanyanisi epanini kuze kube pink. Faka isipuni esingu-1 sikapelepele bese ufaka i-bulgur epholile bese uxuba emlilweni omncane imizuzu emi-5.

– Thatha i-bulgur endishini ejulile uyihlanganise ngokufaka ijusi kalamula, izinongo, imifino, ukhukhamba ofakwe emanzini anosawoti kanye nesiraphu yehalananda.

– Yiyeke iphumule imizuzu engu-20.

- JABULELA UKUDLA KWAKHO!

Ukudla kwe-Bulgur Ilayisi

izinto

• 1 inkomishi ye-bulgur ensundu
• 2 isipuni utamatisi unama
• 1 u-anyanisi ophakathi
• 1 upelepele obomvu
• 2 wezipuni zamafutha omnqumo
• usawoti
• upelepele obabayo
• Su

Ukulungiselela

– Geza ibulgur uyicwilise emanzini atshisayo okwemizuzu elitshumi. 

– Qoba ihanyanisi kanye lepelepele kuhle. Thosa emafutheni owushise epanini. 

– Faka i-tomato paste uyihlanganise kancane. Engeza i-bulgur bese uqhubeka nokuxuba. 

– Ekugcineni, faka usawoti kanye nopelepele bese ufaka amanzi abilisiwe (iminwe emi-3 ngaphezu kwe-bulgur).

– Pheka ekushiseni okuphakathi isigamu sehora. 

- JABULELA UKUDLA KWAKHO!