I-Bulgur iqhutywe ingqolowa yengqolowa. I-steamed, i-peeled, i-corn-crushed-corn is a "yobisi" ngqolowa. Abanye abantu badibanisa i- bulgur kunye ne-wheatgrass okanye i-ngqolowa etyumkileyo, kodwa kwiintlobo ezimbini zokugqibela zityalo ezisetyenzisiweyo ezisetyenzisiweyo - ezo zihamba kumgubo, kwaye i-bulgur iyimfuneko yobisi. Lo mahluko kwaye unquma izakhiwo ezixhamlayo ze-bulgur.
Ukubunjwa kwe-bulgur
Ukuze siqonde ukuba luncedo kangakanani iphariji yethu, simele sithethe ngokubunjwa kwe-bulgur.
Okokuqala, ingqolowa yobisi iqukethe zonke iivithamini zeqela B, ngaphandle kwe "isilwanyana" B12. Ukongeza, kwi-bulgur kukho ezininzi ze-carotenoids, i-vitamin PP, i-E ne-K. Ngokuphathelele izinto ezilandelelanayo, kukho into enokuziqhayisa ngayo:
- calcium;
- potassium;
- i-phosphorus;
- isinyithi;
- i magnesium;
- sodium;
- choline;
- zinc;
- selenium;
- manganese.
Iikhalori lokwenyaniso i-Balgur ayiyi kukukholisa abalandeli beesondlo "ezilambileyo" ukusuka ku-340 ukuya ku-360 kcal isisindo esomileyo 100 g. Empeleni, njengomxholo we-carbohydrates - 50-60 g ngalinye nge-100 g yesisindo. Oko kukuthi, umntu unokuphetha ngokugqibeleleyo ukuba i-bulgur yikhihyidrate yemveliso. Kodwa oku akumthinteli ukuba abe luncedo!
Olu hlobo lwezityalo zengqolowa lunceda ukomeleza iindonga zemithambo yegazi, ukwandisa umkhuhlane kwaye ususe i-cholesterol eyingozi. Ekubeni i-bulgur yinto eyenziwa ngokuyinxalenye ye-polysaccharides, i-croup inciphisa umxholo weshukela egazini, ngaloo ndlela iyanelisa ilambile ixesha elide.
Ukongezelela, i-Bulgur imele ivelise i-lipid metabolism, ikhawuleze kwaye ikhuthaza ukukhutshwa kwe-stool ebonakalayo emathunjini. Oku kubangelwa umxholo we-fiber ephezulu - 15 g nge-100 g yemveliso.
Ukongezelela kukho konke oku, udidi lweengqolowa lunempembelelo ekusebenzeni kwenkqubo ye-nervous - idibanisa kwaye ifumane umphumo wesifo esixhasayo. Konke oku ngexabiso le-hamburg (engokuthi, ngendlela, kwaye ibeka amaninzi kwi-bulgur), ehambisa i-porridge xa ugawula i-oyile kwioli.
IBulgur kunye nokulahlekelwa ubunzima
Kakade, njengawo nawuphi na "oncedo" we-carbohydrate, i-bulgur ilungele ukusetshenziswa ngexesha lokulahleka kwesisindo. Enyanisweni, oku akusebenzi kwiziganeko ezinesidlo se-carbohydrate esezantsi (musa ukulibala ingqolowa yethu i-carbohydrate).
Nangona kunjalo, i-bulgur ingaba uncedo olungcono kunoma kukuphi ukutya okunokulinganisela. Njengomtya wesitya, okanye icandelo lekhosi ephambili, isidlo sasekuseni okanye i-dessert - i-bulgur isoloko iyindlela.
I-Bulgur ine- index ye-glycemic index ephantsi-48 kuphela, ngelixa i-macaroni ukusuka kwibakala eliphezulu eli-85, kunye nomgubo ococekileyo-50. .
Kuyinto enomdla lohlobo lwengqolowa ngexesha lokunciphisa ubunzima kunye nokubonga ukuba kunokwenzeka ukupheka iintlobo ezihlukahlukeneyo zokutya.
I-Bulgur, ngokubanzi, isetyenziselwa kwimiphakathi yasempuma nasempumalanga-ukusuka eGrisi, iArmenia ukuya eChina ngokwayo. Ukuba sithetha ngendlela elula, i-bulgur ifanelekile kuzo zonke izitya, apho sisebenzisa irayisi. Bamfaka kwi dolma, bapheke i-pilaf, bafaka imifuno, bangeze kwiisobho, njl. Phantse njalo, i-fried eoli, njengelayisi ye risotto.
IBulgur yoBumnandi
Sonke siyazi malunga nokuhlamba komzimba ebusweni nasemzimbeni ukusuka kwikhofi. Ngendlela efanayo, unokufumana isikratshi kwi-bulgur. Ukongeza, ngokuxuba i-rump naliphi na ioli efunekayo, unokuzenza umsila olwaziyo-anti-cellulite phantsi kwesitya.
Zenzele imaski ukusuka kumabhombo entanyeni yakho. Ukwenza oku, xuba ubusi, 1 iqanda kunye ne-bulgur ebilisiwe ngokulinganayo. Umxube usetyenziswa ebusweni imizuzu engama-15, uze uhlanza ngamanzi afudumele kwaye ungancibilikise isikhumba ngekhilimu enomsoco. Ngoko kufuneka uchithe iinkqubo ezili-12 imihla ngemihla, ngokukhethekileyo emva kokuhlamba, xa izibonda zesikhumba zivulekile kakuhle.