Tinogona kunge takanzwa nezvebulgur ndokusaka tiri pano, kuti tizive kuti chii, kuti inobikwa sei uye kana chiri chikafu chakakodzera munhu wese. Muchinyorwa ichi chese tichabvisa kusahadzika tichiziva zvese zvezviyo izvi zvinoshandiswa mukubika kuMiddle East neAsia.
Bulgur yakajairika muAsia, uye pano tinogona kuiwana muzvitoro kana zvikamu zvehunyanzvi. Zvinonakidza kuziva zviyo izvi, kuziva nzira yekuzvisuma nayo mukudya kwedu kwevhiki nevhiki, saka murugwaro urwu tichaziva chaizvo kuti chii, chinobikwa sei, chii chakanakira uye kana tese tichigona kuchidya kana ine zvimwe zvakakosha contraindications.
Chii?
Imhando yegorosi uye zita rayo rinoreva bhari yakabikwa. Inobva kuTurkey, uye munyika yedu inozivikanwa segorosi rakaputsika kana gorosi rakaputsika. Yakapararira kuMiddle East uye muno muSpain inogona kutengwa muzvitoro zvine hunyanzvi.
Precooked bulgur inogara kwenguva yakareba mumudziyo seTupperware, ndosaka ichipararira zvakanyanya kumaruwa eAsia. Iko hakuna mhando imwechete, asi bulgur inogona kuve yakaoma, yakanaka kana yakanaka kwazvo, yakafanana nezvinoitika kumupunga.
Kazhinji rudzi urwu rwegorosi runogona kuvhiringidzika necouscous, asi pane zvimwe zvakasiyana. Kune rimwe divi, bulgur inowanikwa mushure mekubika nekuomesa zviyo zvegorosi, nepo couscous inowanikwa kubva durum gorosi semolina pasi uye yakakanyiwa nemvura zvekuti mushure mekuita maitiro anooneka akasarudzika granules.
Bulgur inoshandiswa kugadzira ndiro dzakasiyana dzechinyakare kwadzinobva, asi muSpain tinogona kugadzirira chero chikafu chinoda zviyo zvikuru, gorosi, uye kunyange musobho, saladi, miriwo yakakangwa, nezvimwe.
Maitiro ehutano
Hunhu hwekudya kweichi chinhu chakasarudzika ndeichi: 342 kilocalories pa100 gramu yebulgur, 76 magiramu emacarbohydrates, 12,5 magiramu efiber, 13 magiramu emapuroteni uye 9% imvura. Kunewo zvimwe zvinhu zvakakosha sevhitamini nemamineral.
Nezveizvi, tine vhitamini A, K, B3, B5 uye B9. Uyezve, zvicherwa zvakakosha se calcium, iron, potassium, magnesium, phosphorus, sodium, zinc, manganese uye selenium. Mavhitaminzi ari mutsika dzakadzikira pamwe chete nemaminerari, kunze kwezvimwe zviitiko zvakadai semanganese inopa 152% yehuwandu hwezuva nezuva pamagiramu 100 ega ega ebhulgur, kana 15% yesimbi pamagiramu zana ega ega echigadzirwa, kana 100 % Phosphorus pa30 magiramu echikafu.
Mukutaura, zvinoita sechikafu chinovaka muviri, asi isu hatisi kuzodya magiramu zana, kazhinji tinodya magiramu makumi mashanu, tinodya iwo ega nemuto muto, kana tikauperekedza nezvimwe zviyo zvakaita semupunga, kana nyama kana chimwe chinhu chakafanana, tichangoshandisa anenge 100 kana 50 magiramu kune migove mikuru.
Inobikwa sei?
Nzira yekubika bulgur yakanyanyisa, sezvo inofanira kubikwa pamusoro pekupisa. Kuti uwane bulgur, unofanirwa kuibika mumvura uye uchikurudzira nguva dzose kuitira kuti ibike pamoto wakadzika uye wakaenzana. Kana yaibva, tinoidhonza toirega ichioma kwemazuva akawanda.
Pavanenge vaoma, iwe unofanirwa kuvarova kuitira kuti vaputse, bvisa bran, kupepeta uye uite kuti iome zvakare kwemamwe mazuva akawanda, uye inenge yakagadzirira. Asi kwete, haisi iyo nzira yatinofanira kuita kana tikatenga pasuru yebulgur. Isu tatotenga zviyo zvakaputsika, saka tinofanira kungobika zvakare uye kuwedzera kune ndiro yatinoda.
Kuti uibike mumba medu, unoda mvura yakapetwa kaviri sebulgur uye zvinotora anenge maminetsi manomwe kubika, kunyange kutora maminitsi makumi matatu kana iri zviyo zvakakora.
Batsirwa
Ichi chiyo chakasarudzika chine mabhenefiti mashoma anoita kuti tide kuchidya kakawanda pasvondo. Hapana chikonzero chekufungidzirwa zvakare, zvakakwana kudya zvakasiyana-siyana uye kuwedzera patinenge tichida.
Zviri nyore kugaya
Icho chiyo chiri nyore kwazvo kugaya kune yedu digestive system, nekuwedzera, inosimudzira kugaya kwakanaka. Iyo digestibility ndeimwe yemabhenefiti akakurumbira ebulgur, uye akakodzera pamatanho ese ehupenyu, kunyanya panguva yekuzvitakura, kwete nekuda kweiyo folic acid yemukati, asi nekuti iri nyore kugaya inodzivirira kuneta uye zvakare inodzora mafambiro, sezvatichaona mune imwe betsero gare gare.
Inobatsira iwe kuonda
Ichokwadi kuti magiramu 100 ega ezvokudya izvi tine zvinopfuura 350 kilocalories, asi hatizombofi takashandisa iyo yakawanda, zvichida yakawanda ye50 gramu, saka tine zvishoma kana zvakajairika caloric content. Mukuwedzera, inogutsa zvikuru, saka kana tichiidya, tinodzivisa kudya pakati pezvokudya uye naizvozvo hatizodye mamwe macalories.
Icho chikafu chisina mafuta, chine fiber yakawanda uye isina cholesterol, saka inokodzera uremu hwekudya uye kudya kwakajairika. Fiber inobatsirawo mukurasikirwa nehuremu, kugadzirisa mafambiro uye kuchenesa muviri wechepfu.
mineral source
Tisati tataura kuti hutano hwekudya hauna kushata, asi hauna kunyanya kunaka. Huwandu hwevhitamini huri pamazinga akaderera, sezvakaita huwandu hwakawanda hwezvicherwa, asi kunyangwe zvakadaro, ine zvakakosha mumaminerari akakosha se iron, magnesium, phosphorus, zinc uye manganese.
Nokudaro, inogona kuonekwa sechinhu chakakosha chezvicherwa, kunyanya kuvana kana vanhu vane anemia, chero bedzi kushayikwa uku kwakaderera. Munyaya yeanemia yakanyanya, zvingave zvakafanira kuwedzera kana kutora matanho akaomarara.
Inogadzirisa mafambiro uye kuchena kwemuviri
Isu tambokuudza nezve mamwe mabhenefiti echikamu chino, uye kuti bulgur ine ingangoita gumi nematanhatu magiramu efiber pamagiramu zana echigadzirwa. Kubva pane chokwadi chekuti isu hatisi kuzotora iyo yakawanda, asi inokwana magiramu makumi mashanu pazuva, tiri kutaura nezve 13 magiramu e fiber.
Nekupa uku kwefiber, yakawedzerwa kune yakasara yatinodya zuva rese, isu tinokwanisa kudzora mashandiro ematumbu, kuderedza mazinga eglucose eropa, uye kunyange kuchenesa muviri wehupfu uye kufarira kuita kweitsvo.
Contraindication
Iyo cereal, uye pamwe inopfuura imwe ikozvino inofunga kuti yakaipa sei zviyo zvinogona kukonzera, nekuti kana isu tiri celiac, ine contraindications yatinofarira isu. Saizvozvo, zvakare hazvikurudzirwe kune avo vane gorosi allergies, kusashivirira, kana vari kwenguva pfupi pane gluten-isina kudya.
Ndivo chete mhedzisiro yakaipa iyo chikafu ichi chinoda kuziva chinotisiya, nekuti chinogona kudyiwa chero pazera. Muchiitiko chekunwa, zviri nani kumirira gore, kana zvakadaro, kana kubvunza chiremba wevana kana nyanzvi yekudya kwevacheche.