Bulgur, yomwe imatchedwanso ala, ndiyo tirigu wonse wopangidwa ndi tirigu wotentha ndipo kenako imauma ndi kuipangika mumitundu yosiyanasiyana, yomwe imapanga tirigu wophika mwamsanga. Chidutswa chachikulu m'zigawo za Middle East ndi Mediterranean, bulgur ndi gawo lofala ku Tabbouleh ndi falafels, kuwonjezera chakudya chopatsa thanzi komanso zakudya zamtundu. Olemera muzakudya zamadzimadzi, mapiritsi, ndi mapuloteni, bulgur ndiwowonjezera kwambiri kwa anthu omwe akutsatira ndondomeko za zakudya zamadyerero ndi zamasamba, komanso anthu omwe akuyesera kudya bwino.
Bulgur kaŵirikaŵiri amapangidwa kuchokera ku tirigu wa durumu, koma makamaka, pafupifupi tirigu, wolimba kapena wofewa, wofiira kapena woyera, angapangidwe kukhala bulgur. Mukhoza kupeza bulgur m'sitolo yanu chaka chonse.
| Umboni wa Chibulgur Chakudya Chakudya | |
|---|---|
| Kutumikira Kukula 1 chikho sikuphika mchere wowonjezera (182 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 151 | |
| Ma calories ochokera ku Fat 4 | |
| Total Mafuta 0.4g | 1% |
| Mafuta okhuta 0.1g | 0% |
| Mafuta a Polyunsaturated 0.2g | |
| Mafuta a Monounsaturated 0.1g | |
| Cholesterol 0mg | 0% |
| 9mg sodium | 0% |
| Potaziyamu 123.76mg | 4% |
| Zakudya 33.8g | 11% |
| Matenda a Zakudya 8.2g | 33% |
| Sugars 0.2g | |
| Mapuloteni 5.6g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 2% · Iron 10% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Chikho chimodzi cha bulgur yophika ndi makilogalamu 151 ndi 33.8 magalamu a carbohydrate, 8 magalamu a fiber, ndi 5,6 magalamu a mapuloteni. Ngakhale bulgur si chakudya chochepa cha zakudya m'thupi, ndikofunikira kunena kuti magalamu 8 a makapu omwe amapezeka mu bulgur amachokera ku fiber, zomwe zimapangitsa kuti zikhale zowonjezera komanso zowonjezera zopezeka m'magazi.
Ndipotu, potumikira, bulgur ili ndi zida zambiri kuposa quinoa, oats, ndi chimanga. Zakudya zokhudzana ndi fiber zingakuthandizeni kuti mukhale odzaza, kukoketsani kolesterolo kutali ndi mtima, ndi kusunga shuga la magazi kukhazikika mwa kuwonjezera shuga m'magazi pang'ono pang'onopang'ono.
Ubwino wa Zaumoyo
Bulgur yadzaza ndi zakudya. Ndicho chitsimikizo chabwino kwambiri chokhutira mitsempha, zomwe zimapereka gawo limodzi mwa magawo atatu a malipiro a tsiku ndi tsiku.
Ndicho chitsime chabwino cha mapuloteni, nsalu ya tsitsi, khungu, ndi misomali.
Bulgur ndi gwero lachitsulo, lomwe ndilofunika kupanga maselo ofiira a magazi komanso kuphatikiza mahomoni ena, mapuloteni, ndi mapuloteni. Komanso imakhala ndi mavitamini a B, omwe amathandiza mapuloteni, zimagulu, ndi mafuta.
Pomaliza, bulgur ndi gwero la manganese, phosphorus, ndi selenium .
Mafunso Odziwika
Kodi ndingadye bulgur ngati ndikudya zakudya zopanda thanzi?
Ayi, bulgur imapangidwa ndi tirigu ndipo ili ndi gluten. Mbewu zina zonse zomwe zimakhala zopanda thanzi zimaphatikizapo quinoa, mpunga, mpunga wakuthengo, ndi mapira.
Kusaka ndi Kusunga
Gulani bulgur yomwe ili bwino kwambiri ndi kusindikizidwa mwamphamvu. Fufuzani chizindikirocho ndipo muyang'ane tsiku lomaliza kapena kugulitsa ndi kusankha chotsopano. Ngati bulgur ili ndi fungo lamtengo wapatali kapena wothira mafuta, zikutanthauza kuti mwinamwake wapita pamwamba pake ndipo ayenera kutayidwa. M'malo mwake, mbewu ziyenera kuyang'ana ndi kununkhiza bwino kapena zosakhala ndi fungo konse.
Mbewu zonse, monga bulgur, ziyenera kusungidwa mofulumira kwambiri kusiyana ndi anzawo omwe amawapeza chifukwa mafuta omwe amapezeka kwambiri m'magulu onse a mbewu akhoza kusokonezeka chifukwa cha kutentha, kuwala, ndi chinyezi. Choncho, ndi bwino kusungira bulgur mu chidebe chotsitsimula m'malo ozizira.
Zidzakhala pafupifupi miyezi sikisi njira iyi. Kuwonjezera moyo wa alumali, uikeni mufiriji-umatha kufikira chaka chimodzi chonga ichi.
Mukakophika, sungani mufiriji ndikuzigwiritsa ntchito masiku angapo.
Njira Zabwino Zokonzekera Bulurg
Werengani malangizo a phukusi pophika bulgur. Chifukwa chakuti zisanayambe kuphika zimatha kukonzekera mwamsanga, pafupifupi maminiti 10 mpaka 20. Mukakonzekera, gwiritsani ntchito bulgur kuti muwonjezere mapuloteni ndi mavitamini ku saladi, ufa wosakaniza, mufini, mbale zathanzi, ndi chakudya chamkati.
Sungani makapu oyeretsedwa ngati mpunga woyera ndi bulgur ndipo mutumikire ndi ndiwo zamasamba zokongoletsedwa ndi mapuloteni oonda kwambiri monga nkhuku, turkey, kapena nsomba.
Kapena musakanize bulgur mu nyama za nyama kapena nyama ya nyama kuti mupititse patsogolo chakudya chanu. Mukhozanso kuwonjezera bulgur ku supu, chilis, ndi stews.
Maphikidwe Ndi Bulgaria
- Bulgur ndi Karoti Pilaf
- Bulgaria ndi Ginger ndi Orange
- Middle East Burgers ndi Yogurt Sauce
> Zotsatira:
> Linus Pauling Institute. Micronutrients wathanzi. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Bungwe lonse la mbewu. Kusunga mbewu zonse. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains