Izinzuzo ze-bulgur nokuthi ungakwenza kanjani
-Delile
IBulgur, ebizwa nangokuthi ukolweni, inhlamvu ephelele efana nequinoa nelayisi elinsundu, elinothe ngamavithamini B, imicu, amaprotheni kanye namaminerali, ngakho-ke kubhekwa njengokudla okunomsoco kakhulu. Ngenxa yokwakheka kwayo, i-bulgur isiza ukuthuthukisa ukusebenza kwamathumbu, ivuselele amasosha omzimba futhi inyuse ukukhiqizwa kwamandla, futhi ingasetshenziswa kumasaladi, ngokwesibonelo.
Lokhu okusanhlamvu kunenani eliphakeme lokudla okunomsoco futhi kulula ukukulungisa futhi kungasetshenziswa njengomthombo we-carbohydrate kanye nefayibha ezitsheni ezahlukahlukene ze-vegan, ngokwesibonelo. Yize kungukudla okunothe kakhulu, ukusetshenziswa kwe-bulgur akufanele kwenziwe ngabantu abanenkinga yokungezwani komzimba noma ukungabekezelelani ne-gluten, ngoba kungumbewu owenziwe ngokolweni, nangabantu abanezifo emathunjini, njengeSyndrome Irritable Bowel, isibonelo, ngenxa yenani elikhulu lezintambo ezingenakunyibilika.
Izinzuzo ze-bulgur
I-bulgur inenani eliphansi lamafutha kanye nenani elikhulu lemicu, amaprotheni namaminerali, njenge-phosphorus, i-magnesium, i-potassium, i-iron ne-zinc, okubhekwa njengokudla okunomsoco kakhulu. Izinzuzo eziyinhloko zezempilo zeBulgur yilezi:
- Ukwenza ngcono ukusebenza kwamathumbu, ngoba icebile ngemicu;
- Ithanda ukusebenza kwemisipha nokubuyiselwa kwemisipha ngemuva kokuvivinya umzimba, ngokwesibonelo, ngenxa yokuba khona kwe-potassium ne-magnesium;
- Ngoba inensimbi ne-zinc, ivuselela ukusebenza kwamasosha omzimba;
- Kwandisa ukukhiqizwa kwamandla, njengoba kucebile ngamavithamini B, ngaphezu kokugcina impilo yesikhumba nohlelo lwezinzwa. Yazi izinzuzo nokuthi ungawatholaphi amavithamini B;
- Iqinisa amathambo, njengoba inamanani amahle we-magnesium;
- Ivimbela izinkinga zenhliziyo, njengoba inezinto ezilwa nokuvuvukala kanye ne-antioxidant, evimbela ukuvuvukala okungenzeka kwemithambo nemithambo yegazi, ngaphezu kokungabi nawo amafutha.
Ngenxa yenani elikhulu lemicu namaminerali, i-bulgur, ngaphezu kokuthuthuka kokusebenza kwamathumbu, iyakwazi ukunciphisa ubungozi besifo somdlavuza obomvu, ngokwesibonelo. Ngaphezu kwalokho, ngoba ine-folic acid ekubunjweni kwayo, kuyindlela enhle yokudla kwabesifazane abakhulelwe, ngoba le vithamini ibalulekile ekukhuleni okulungile kohlelo lwemizwa lomntwana. Funda kabanzi mayelana ne-folic acid ekukhulelweni.
Ithebula laseBulgur lokudla okunempilo
Imininingwane ekuleli thebula elilandelayo ibhekisa kumagremu ayi-100 e-bulgur:
| Amakholori | 357 kcal |
| Ama-carbohydrate | 78.1 g |
| Amaprotheni | 10.3 g |
| Ama-lipids | 1.2 g |
| I-calcium | 36 mg |
| I-Phosphor | 300 mg |
| Insimbi | 4.7 mg |
| Uvithamini B1 | 300 mcg |
| Uvithamini B2 | 100 mcg |
| Uvithamini B3 | 4.2 mg |
Indlela yokwenza
Ukulungiswa kwe-bulgur kuyefana nalokho kwe-quinoa noma okwe-cuscus yaseMorocco, ngokwesibonelo, futhi kuhlala cishe imizuzu engu-5 kuye kwengu-20 kuye ngohlobo lwe-bulgur esetshenzisiwe. Ukwenza i-bulgur vele ungeze inkomishi eyodwa ye-bulgur ezinkomishini ezi-2 zamanzi abilayo bese uyishiya emlilweni kuze kube yilapho okusanhlamvu kuthambile.
Lapho ithambile, i-bulgur isivele ingasetshenziswa, iyindlela enempilo kakhulu futhi enempilo kune-pasta, ngokwesibonelo, futhi ingasetshenziswa njengokuhambisana noma ukwenza amasaladi.
Qiniseka Ukuthi Ufunda
Ukuqhekeka kobende: izimpawu, izimbangela kanye nokwelashwa
