Kuyini iBulgur Wheat? Konke Odinga Ukukwazi

-Delile

• Kuyini iBulgur Wheat?
• Okuqukethwe komsoco
• Kungaba Nezinzuzo Zezempilo
• Ikhuthaza Impilo Yenhliziyo
• Usekela Ukulawulwa Koshukela Okunempilo
• Isekela ukugaya kanye ne-Gut Health
• Ikhuthaza Ukwehla kwesisindo
• Kulula Ukupheka Nokulungiselela
• Abantu Abathile Bangafuna Ukukugwema Noma Ukukulinganisela
• Okusemqoka

Ukolweni waseBulgur uyisithako esidumile ezitsheni eziningi zendabuko zaseMpumalanga Ephakathi - futhi ngesizathu esihle.

Lokhu okusanhlamvu okunomsoco kulula ukukulungisa futhi kuza nezinzuzo eziningana ezingaba khona zezempilo.

Lo mbhalo uchaza konke odinga ukukwazi mayelana nokolweni we-bulgur, kufaka phakathi izakhi zawo, izinzuzo nokuthi ungapheka kanjani ngawo.

Kuyini iBulgur Wheat?

IBulgur iyinhlamvu esidliwayo esidliwayo eyenziwe ngokhula omisiwe, oqhekekile - uvame kakhulu ukolweni we-durum kepha futhi nezinye izinhlobo zikakolweni.

Iphekwe ngamakhanda, noma iphekwe kancane, ukuze ikwazi ukulungiswa ngokushesha. Uma iphekwe, inokufana okufanayo nomzala noma iquinoa.

IBulgur ibhekwa njengokusanhlamvu okuphelele, okusho ukuthi yonke inhlamvu kakolweni - kufaka phakathi igciwane, i-endosperm ne-bran - iyadliwa.

IBulgur yavela eMedithera futhi ingalandelwa emuva ezinkulungwaneni zeminyaka edlule. Kuze kube namuhla, kuyisithako esiyisisekelo ezitsheni eziningi zaseMpumalanga Ephakathi naseMedithera.

IBulgur iyinhlamvu esidliwayo esidliwayo eyenziwe ngotshani obilisiwe, oqhekekile. Ukuthungwa kwayo kufana ne-quinoa noma i-couscous.

Okuqukethwe komsoco

I-bulgur ayigcini nje ngokuba mnandi futhi iyashesha ukulungiselela kodwa futhi inomsoco kakhulu.

Ngoba kunguhlamvu olucutshungulwa kancane, ligcina inani lokudla okunomsoco kakhulu kunemikhiqizo kakolweni ecolisisiwe.

IBulgur iqukethe amavithamini namaminerali ahlukahlukene, kanye nenani elikhulu le-fiber. Eqinisweni, ukuphakwa okukodwa kunikeza ngaphezu kwe-30% ye-Reference Daily Intake (i-RDI) yezakhi zomsoco (1, 2).

IBulgur iwumthombo omuhle kakhulu wama-manganese, i-magnesium ne-iron futhi iphansi kancane ngama-calories kunamanye okusanhlamvu okuphelele okufana nelayisi elinsundu noma i-quinoa (2, 3, 4).

Inkomishi eyi-1 (182-gram) yokunikezwa kokunikezwa kwe-bulgur okuphekiwe (2):

• Amakholori: 151
• AmaCarbs: 34 amagremu
• Amaprotheni: 6 amagremu
• Amafutha: 0 amagremu
• Umucu: 8 amagremu
• Umlingiswa: 8% we-RDI
• Uvithamini B6: 8% we-RDI
• I-Niacin: 9% we-RDI
• I-Manganese: Ama-55% we-RDI
• Magnesium: U-15% we-RDI
• Insimbi: U-10% we-RDI

Ukolweni waseBulgur uhlinzeka ngezakhamzimba ezahlukahlukene futhi ungumthombo omuhle kakhulu wama-manganese, i-magnesium, i-iron ne-fiber.

Kungaba Nezinzuzo Zezempilo

Ukusetshenziswa okuvamile kwezinhlamvu eziphelele ze-fiber, njenge-bulgur, kuhlotshaniswa nezinzuzo eziningi zezempilo, kufaka phakathi ukuvimbela izifo nokugaya okuthuthukile.

Ikhuthaza Impilo Yenhliziyo

Ukudla okwanele kokudla okune-fiber - njengamabele aphelele, izithelo nemifino - kungakhuthaza impilo yenhliziyo.

Ukubuyekezwa okukodwa kuveze ukuthi abantu abadle ama-servion ama-3-7.5 (ama-90-225 amagremu) okusanhlamvu okuphelele ngosuku behliswe ngo-20% engcupheni yesifo senhliziyo impilo yonke ().

Ngakho-ke, ukudla okusanhlamvu okuphelele njenge-bulgur kunganikeza izinzuzo ezithile zokuvikela inhliziyo.

Usekela Ukulawulwa Koshukela Okunempilo

Uma kuqhathaniswa nezinhlamvu ezicwengisisiwe, okusanhlamvu okuphelele kuhlotshaniswa nempendulo encishisiwe kashukela wegazi kanye namazinga aphansi e-insulin. Olunye ucwaningo lukhombisa ukuthi okusanhlamvu okuphelele nakho kungathuthukisa ukuzwela kwe-insulin jikelele ().

Ngenkathi i-fiber ivame ukucatshangwa ukuthi iyimbangela yale miphumela, izinhlanganisela zezitshalo ezinhlamvini eziphelele nazo zingadlala indima ebalulekile ().

Ukolweni waseBulgur uwumthombo ocebile wazo zombili i-fiber nama-phytonutrients, angasiza ekuthuthukiseni ukulawula ushukela wegazi ().

Isekela ukugaya kanye ne-Gut Health

Ukusetshenziswa njalo kwezinhlamvu ezigcwele, njenge-bulgur, kungakhuthaza ukukhula kwamagciwane anempilo emathunjini ().

Lawa mabhaktheriya akhiqiza ama-fatty chain chain, asekela impilo yamathumbu nomsebenzi ofanele wokugaya ukudla ().

Ngokwengeziwe, ukudla okwanele kokudla okune-fiber, njenge-bulgur, nakho kungasebenza ekwelapheni nasekuvimbeleni izingqinamba zokugaya ukudla njengokuqunjelwa ().

Ikhuthaza Ukwehla kwesisindo

Yize isisindo sithonywe yizinto ezahlukahlukene, izifundo eziningi zixhuma ukudla okuphezulu kwe-fiber ekunciphiseni kwesisindo kanye nokuthambekela okuncishisiwe kokuzuza kwesisindo ().

Sekukonke, akukacaci kahle ukuthi i-fiber yokudla isithinta kanjani isisindo. Kwabanye abantu, ukudla ifayibha kuholela ekugcwaleni okwandayo futhi ngaleyo ndlela kunciphise ukungena kwekhalori, kepha futhi kungadlala indima ekwehliseni inani lamandla adonswe ekudleni ().

Ukufaka i-bulgur eceleni kokunye ukudla okune-fiber njengengxenye yokudla okunomsoco kungasekela isisindo esinempilo.

Ngoba i-bulgur iyinhlamvu ephelele ecebile nge-fiber, ingaba nomthelela omuhle empilweni yenhliziyo, ekwehliseni isisindo, ekulawuleni ushukela wegazi kanye nasempilweni yokugaya ukudla.

Kulula Ukupheka Nokulungiselela

Ukolweni waseBulgur kulula kakhulu ukuwulungisa.

Itholakala ngezinhlobonhlobo ezinhle, eziphakathi nendawo noma ezigqamile futhi kuthatha imizuzu engu-3-20 ukupheka, kuya ngohlobo. Okuqina okusanhlamvu, isikhathi eside sokupheka.

Inqubo yokupheka iyefana naleyo yelayisi noma i-couscous kulawo manzi abilayo asetshenziselwa ukuthambisa okusanhlamvu. Kuwo wonke ama-bulgur engxenye eyodwa, udinga cishe izingxenye ezimbili zamanzi.

IMedithera ngomsuka, i-bulgur ihlala iyisisekelo sokudla kwaseMpumalanga Ephakathi.

Isetshenziswa kaningi kumasaladi - njenge-tabbouleh - noma ama-pilafs, eceleni kwamakhambi, imifino, izinongo futhi kwesinye isikhathi okunye okusanhlamvu.

Ingasetshenziswa njengesisekelo samaphalishi wesitayela sasekuseni nge-oats, noma kumasobho, isitshulu kanye nopelepele.

Ungayisebenzisa cishe kunoma iyiphi iresiphi efuna ilayisi, umzala noma okusanhlamvu okufanayo.

IBulgur kulula ukuyithola kunoma yisiphi isitolo esikhulu sokudla futhi eshibhile. Ungayithola esigabeni sezimpahla eziningi noma ngezinye izinhlobo zemikhiqizo yokusanhlamvu okuphelele. Kungabuye kuboshwe nezinye izinto zaseMpumalanga Ephakathi.

IBulgur ipheka ngokushesha futhi iyaguquguquka. Omkhulu kumasaladi, amasobho nama-pilafs, ungasetshenziswa futhi esikhundleni selayisi noma umzala cishe kunoma iyiphi iresiphi.

Abantu Abathile Bangafuna Ukukugwema Noma Ukukulinganisela

Yize i-bulgur iphilile kubantu abaningi, kungahle kungabi ukukhetha okungcono kakhulu kuwo wonke umuntu.

Ngoba i-bulgur ingumkhiqizo kakolweni, noma ngubani onenkinga yokungezwani komzimba nokolweni noma i-gluten akufanele ayidle.

Abanye abantu abanezinkinga ezingapheli zamathumbu, ezifana nesifo sokuvuvukala kwamathumbu (IBD) noma i-irritable bowel syndrome (IBS), kungenzeka bangabekezeleli i-bulgur ngenxa yokuqukethwe kwayo kwe-fiber okungancibiliki. Uma ungaqiniseki, qala ngemali encane ukuze ubone ukuthi umzimba wakho uphendula kanjani (,).

Ngokufanayo, uma uhlangabezana nanoma yiziphi izimpawu ezinzima zamathumbu ngenxa yokutheleleka noma ukugula, kungcono ukulinda kuze kube ngcono izimpawu zakho ngaphambi kokwethula ukudla okuphezulu kakhulu njenge-bulgur ukuze ugweme ukukhulisa ukugula kwakho ().

Okokugcina, uma udla i-fiber eningi futhi ubona ukungakubekezeleli kahle ukudla okune-fiber ephezulu, kungasiza ukunciphisa futhi ukwethule lokhu kudla kancane nangamanani amancane kuze kube yilapho ukubekezelelana kwakho kuthuthuka.

Abantu abathile, njengalabo abanezinto ezingezwani nezinto zomkhiqizo kakolweni, akufanele basebenzise i-bulgur. Abanye bangakuthola ukubekezelelana okungafanele ekuqaleni futhi kufanele bakugweme noma bamane banciphise ukusetshenziswa kwabo.

Okusemqoka

IBulgur uhlamvu oluphelele olwenziwe ngokolweni oqhekekile. Igcwele amavithamini, amaminerali kanye nefayibha.

Ukudla okunothe nge-fiber njenge-bulgur kunganciphisa ingozi yezifo ezingamahlalakhona, kukhuthaze ukwehla kwesisindo futhi kuthuthukise ukugaya kanye nempilo yamathumbu.

Kulula ukupheka futhi kungangezwa ezitsheni eziningi, kufaka phakathi amasaladi, isitshulu nezinkwa.

Uma unentshisekelo yokuzama ukolweni we-bulgur, qiniseka ukuwusebenzisa njengengxenye yokudla okunempilo, nokulinganisela ukuqinisekisa ukuthi uthola zonke izakhamzimba ezidingwa ngumzimba wakho.