Bella Adams
I-Bulgur yicereal eyaziwayo kumazwe aseMpuma. Apho, sesinye sezona zidlo zenyama, intlanzi kunye nemifuno.
Ixabiso lesondlo se-bulgur
I-Bulgur ityebile kwizinto ezilandelwayo kunye namavithamini, okwenza kube enye yezona zinto ziluncedo kunye nokutya okuxabisekileyo kumzimba womntu. Okokuqala, iqulethe ezininzi ze-folic acid (18 mcg), eziluncedo kwimpilo yabasetyhini. Kukho i-choline eninzi (6.9 mg), i-vitamin PP (mg), kunye neevithamini B (B6, B5, B2, B1), E.
Phakathi kwezinto ezilandelwayo, iqulethe i-copper (75 mcg), i-potassium (68 mg), i-phosphorus (40 mg), i-magnesium (32 mg), kunye ne-calcium (10 mg). Iqulethe ixabiso elincinci le-sodium, i-zinc, isinyithi, i-selenium, kunye ne-manganese.
Umxholo wekhalori we-bulgur nge-100 g yi-347 kcal:
- Iiproteni - 12.7 g
- Amafutha - 1.5 g
- IiCarbohydrate - 70.6 g.
I-Bulgur yicereal yengqolowa evunwa ngexesha lokuvuthwa kobisi. Ingqolowa ixutywe, yomiswe elangeni, ihlanjululwe kwi-bran (intsalela yee-hulls), kwaye icolile ibe ngamaqhezu amancinci. I-cereal ephumayo ifana ne-corn grits kwaye inokulinganiswa ne-bulgur. Ukuphunga kunye nokomisa kunika i-bulgur incasa yayo engaqhelekanga kunye nephunga elimnandi, elikhumbuza i-nut. I-bulgur yanamhlanje ingaba nemigangatho eyahlukeneyo yokugaya: i-fine grind isetyenziselwa ukubhaka isonka, i-medium grind ye-cereals kunye nesobho, kunye ne-coarse grind ilungile kwi-pilaf.
Iimpawu eziluncedo ze-bulgur
Ukusetyenziswa rhoqo kwe-bulgur kunempembelelo enenzuzo kwimeko ye-nervous system, apho iivithamini ze-B zibalulekile kwaye "ukutya" okusisiseko. Isixa esikhulu setyuwa yamaminerali kunceda ukubuyisela imetabolism, kwaye wenze ulusu kunye neenwele "ziphile". Ibala lifumana umthunzi ophilileyo, kwaye iinwele ziba zikhanya kwaye zikhule kakuhle.
Ukutya okufanelekileyo kunye nokutya okunempilo yenye yezona "zamatye" eziphambili kwisiseko sempilo, inhlalakahle, kunye nokubonakala okuhle. Ukuqaliswa kwe-bulgur cereal ekutyeni kuya kugcwalisa umzimba ngezinto eziyimfuneko kunye nezinto eziluncedo ezingabibi kakhulu kune-vitamin complex evela kwikhemesti.
I-Bulgur yeyokutya okuziinkozo okulula ukugaywa kunye nokugaya, kungekhona uxanduva kwimeko, ngoko izitya ezine-bulgur zihlala zifumaneka ekudleni kwabadlali. I-cereal iluncedo kakhulu kubantu abasebenza nzima kunye nabo bahlala bebandakanyeka kumsebenzi onzima womzimba.
Umphumo we-bulgur ekulahlekeni kwesisindo
Ukungalungi kuphela ngumxholo wekhalori, ophezulu kunezinye iicereals. Abantu abanobunzima bobunzima badla ngokuyihoya i-bulgur, beyibona njengomthombo weekhalori ezongezelelweyo. Ngexesha lokutya kunye neenjongo zokunciphisa umzimba, i-bulgur iya kukunceda ukuba ubilise emanzini amaninzi kwaye uyidle kwiindawo ezincinci. Umxholo wefiber ophezulu uya kunceda "ukucoca" umzimba kwaye ubangele ukuvakalelwa xa usitya kunye nenxalenye encinci ye-porridge.
Indlela yokupheka i-bulgur groats
I-Bulgur iphekwe ngokuhlukileyo kwi-porridge eqhelekileyo. I-cereal eyomileyo iqhotyiswe kwioli ngaphambi kokupheka, kwaye emva koko amanzi afakwe kwisilinganiselo se-1: 2. I-porridge iphekwe malunga nemizuzu eyi-15, phantsi kwesivalo esivaliweyo.
