Bella Adams
Bulgur ndi mbewu yomwe imadziwika kumayiko akum'mawa. Kumeneko, ndi imodzi mwazakudya zofala kwambiri za nyama, nsomba, ndi ndiwo zamasamba.
Mtengo wopatsa thanzi wa bulgur
Bulgur imakhala ndi zinthu zambiri komanso mavitamini, zomwe zimapangitsa kuti ikhale imodzi mwazakudya zothandiza kwambiri komanso zamtengo wapatali m'thupi la munthu. Choyamba, lili ndi ma folic acid ambiri (18 mcg), omwe ndi othandiza pa thanzi la amayi. Pali choline yambiri (6.9 mg), vitamini PP (mg), komanso mavitamini a B (B6, B5, B2, B1), E.
Pakati pa kufufuza zinthu, ili ndi mkuwa wambiri (75 mcg), potaziyamu (68 mg), phosphorous (40 mg), magnesium (32 mg), ndi calcium (10 mg). Lili ndi mchere wochepa wa sodium, zinki, chitsulo, selenium, ndi manganese.
Zopatsa mphamvu za bulgur pa 100 g ndi 347 kcal:
- Mapuloteni - 12.7 g
- mafuta - 1.5 g
- Zakudya zopatsa mphamvu - 70.6 g.
Bulgur ndi chimanga cha tirigu chomwe chimakololedwa panthawi yakucha kwamkaka. Tirigu amatenthedwa, zowuma padzuwa, kutsukidwa ndi chinangwa (zotsalira za nkhokwe), ndikuphwanyidwa muzigawo zing'onozing'ono. Mbewu zomwe zimatuluka zimafanana ndi grits za chimanga ndipo zimatha kufananizidwa ndi bulgur. Kutentha ndi kuyanika kumapatsa bulgur kukoma kwake kosazolowereka ndi kununkhira kwake, zomwe zimakumbutsa mtedza. Bulgur yamakono imatha kukhala ndi magawo osiyanasiyana akupera: fine grind imagwiritsidwa ntchito pophika mkate, sing'anga pogaya chimanga ndi supu, ndipo coarse grind ndi yabwino kwa pilaf.
Zothandiza za bulgur
Kugwiritsa ntchito nthawi zonse kwa bulgur kumapindulitsa kwambiri dongosolo la mitsempha, zomwe mavitamini a B ndi ofunika komanso "chakudya" chofunikira. Kuchuluka kwa mchere wamchere kumathandiza kubwezeretsa kagayidwe, ndikupanga khungu ndi tsitsi "zamoyo". Khungu limakhala ndi mthunzi wathanzi, ndipo tsitsi limakhala lonyezimira komanso limakula bwino.
Zakudya zoyenera ndi zakudya zabwino ndi imodzi mwa "miyala" yaikulu pa maziko a thanzi labwino, thanzi labwino, ndi maonekedwe okongola. Kuyamba kwa bulgur cereal muzakudya kudzakhutitsa thupi ndi zinthu zofunika komanso zothandiza kuposa vitamini complex kuchokera ku pharmacy.
Bulgur ndi mbewu zomwe zimagayidwa mosavuta ndikugayidwa, osalemetsa chikhalidwecho, kotero mbale zokhala ndi bulgur nthawi zambiri zimapezeka muzakudya za othamanga. Mbewuyi imakhala yothandiza makamaka kwa anthu omwe amagwira ntchito molimbika komanso omwe amakhala ochita masewera olimbitsa thupi nthawi zonse.
Zotsatira za bulgur pakuwonda
Choyipa chokha ndi chopatsa mphamvu cha calorie, chomwe chimakhala chokwera kuposa chimanga china. Anthu omwe ali ndi vuto lolemera nthawi zambiri amanyalanyaza bulgur, amawawona ngati gwero la ma calories owonjezera. Pazakudya komanso pofuna kuchepetsa thupi, bulgur idzakuthandizani ngati muwiritsa m'madzi ambiri ndikudya m'magawo ang'onoang'ono. Zomwe zimakhala ndi fiber zambiri zidzathandiza "kuyeretsa" thupi ndikupangitsa kuti munthu azimva kukhuta pamene akudya ngakhale gawo laling'ono la phala.
Momwe mungakonzekerere bulgur groats
Bulgur yophikidwa mosiyana ndi phala wamba. Mbewu zouma zimayikidwa mu mafuta musanaphike, kenako madzi amawonjezeredwa mu chiŵerengero cha 1: 2. Porridge yophikidwa kwa mphindi 15, pansi pa chivindikiro chotsekedwa.
