UBulgur, owaziwa nangokuthi i-ala, uhlamvu oluphelele olwenziwe ngobolweni oluvuthayo bese ulomisa futhi luwuqhekeze ngobukhulu obuhlukahlukene, okwenza kube okusanhlamvu okupheka okusheshayo. Isiyisisekelo esifundeni saseMpumalanga NaseMedithera, i-bulgur iyisithako esivamile eTabbouleh nase-falafels, engeza i-punch enamandla yokudla okunomsoco kanye ne-earthy, ukunambitheka kwe-nutty. Ecebile kuma-carbohydrate, ama-fibre, namaprotheni ayinkimbinkimbi, ukwengeza okukhulu kubantu abalandela izinhlelo zokudla zemifino nezokudla, kanye nalabo bantu abazama ukudla ukudla okunempilo.
I-Bulgur ivame ukwenziwa ngokolweni kakade, kepha eqinisweni, cishe noma yikuphi ukolweni, okunzima noma okuncane, obomvu noma omhlophe, kungenziwa ibe yi-bulgur. Ungathola i-bulgur kusitolo sakho sokudla unyaka wonke.
| I-Bulgur Nutrition Facts | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi akuphekwe usawoti wanezela (182 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Ama-calories 151 | |
| Ama-calories avela ku-Fat 4 | |
| Ingqikithi yamafutha 0.4g | 1% |
| I-Satatated Fat 0.1g | 0% |
| I-Polyunsaturated Fat 0.2g | |
| I-Monounsaturated Fat 0.1g | |
| I-cholesterol 0mg | 0% |
| I-sodium 9mg | 0% |
| Potassium 123.76mg | 4% |
| Ama-carbohydrate 33.8g | 11% |
| I-Fiber Diet 8.2g | 33% |
| Ama-Sugars 0.2g | |
| Amaprotheni 5.6g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 2% · Iron 10% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Enye indebe ye-bulgur ephekwe yi-151 kilojoule kanye no-33.8 amagremu we-carbohydrate, ama-gram angu-8 we-fiber, nama-gramu angu-5,6 amaprotheni. Nakuba i-bulgur ayiyona ukudla okuphansi kwe-carbohydrate, kubalulekile ukukhomba ukuthi ama-gram angu-8 we-carbohydrate atholakala ku-bulgur avela ku-fiber, okwenza kube umthombo ogcwele kakhulu wokugcwalisa nokudla we-carbohydrate.
Empeleni, ngokukhonza, i-bulgur ine-fiber ngaphezulu kune-quinoa, ama-oats, nommbila. Ukudla okune-fibre kungasiza ukukugcina ugcwele, ukhiphe i-cholesterol kude nenhliziyo, futhi ugcine ushukela wegazi uzinzile ngokufaka i-glucose egazini kancane kancane.
Izinzuzo zezeMpilo
I-Bulgur igcwele umsoco. Umthombo omuhle kakhulu wokugcwalisa i-fiber, okwenza cishe ingxenye eyodwa kwezintathu zemihlomulo yansuku zonke ephakanyisiwe.
Liwumthombo omuhle wamaprotheni, isakhiwo sokwakha izinwele, isikhumba, nezipikili.
I-Bulgur iyimithombo enhle yensimbi, ebalulekile ekwenzeni amangqamuzana egazi abomvu kanye nama-hormone athile, amaprotheni, nama-neurotransmitters. Iphinde icebile kuma-vithamini e-B, okusiza amaprotheni, ama-carbohydrate, nokugaya amafutha.
Ekugcineni, i-bulgur ngumthombo omuhle we-manganese, i-phosphorus, ne- selenium .
Imibuzo evamile
Ngingadla yini i-bulgur uma ngidla ukudla okungenayo i-gluten?
Cha, i-bulgur yenziwe ngokolweni futhi iqukethe gluten. Amanye okusanhlamvu okuphelele okungabonakali kwe-gluten kufaka i-quinoa, ilayisi, ilayisi lasendle, kanye namabele.
Ukuthatha nokugcina
Thenga i-bulgur ehlanganisiwe kahle futhi ifakwe ngokuqinile. Hlola ilebula futhi ubuke isikhathi sokuphelelwa yisikhathi noma usuku lokuthengisa futhi ukhethe okusha. Uma i-bulgur inephunga le-musty noma le-oily, kusho ukuthi cishe lidlule inani layo futhi kufanele lilahlwe. Esikhundleni salokho, okusanhlamvu kumele kubheke njalo futhi kunuke kunamathele noma kungabi namafutha nhlobo.
Izithelo zonke, njenge-bulgur, kufanele zigcinwe kancane ngokucophelela kunabalingani bazo abafakela amafutha ngoba amafutha enempilo atholakale kakhulu kwigciwane lama-grains aphelele angabhekana nhlobo nokushisa, ukukhanya nomswakama. Ngakho-ke, kubalulekile ukugcina i-bulgur esitsheni esingenalutho endaweni epholile.
Kuzoqhubeka izinyanga eziyisithupha ngale ndlela. Ukwandisa impilo yeshalofu, uyibeke efrijini-ingahlala kuze kube unyaka onjengale.
Uma usuphekwe, uwugcine esiqandisini bese uyisebenzisa ngaphakathi kwezinsuku ezimbalwa.
Izindlela Ezempilo Zokulungisa UBulgur
Funda imiyalelo yephakheji yokupheka i-bulgur. Ngenxa yokuthi sekuphekwe ngaphambili kungalungiswa masinyane, ngemizuzu engaba ngu-10 ukuya kwangu-20. Uma usulungisiwe, sebenzisa i-bulgur ukwengeza amaprotheni kanye ne-fiber kuma-saladi, okusanhlamvu okushisayo, ama-muffin, izitsha zokudla eziphilile, nokudla okuphambili.
Shintsha ama-carbohydrate ahlanzekile afana nelayisi omhlophe nge-bulgur bese ukhonza ngemifino ekhwejiweyo kanye namaprotheni anempilo njengenkukhu, i-turkey noma inhlanzi.
Noma faka i-bulgur ibe yi-meatballs noma i-meatloaf ukuze ukhulise i-fiber yakho yokudla. Ungabuye wengeze i-bulgur kuya isobho, i-chilis, namasobho.
Ukupheka Nge-Bulgur
- UBulgur noCarrot Pilaf
- I-Bulgur nge-Ginger no-Orange
- Ama-Burgers aseMpumalanga Ephakathi ne-Sauce Yogurt
> Imithombo:
> I-Linus Pauling Institute. Micronutrients zempilo. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Umkhandlu wonke weGrain. Ukugcina konke okusanhlamvu. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains