Chii Chinonzi Bulgur Gorosi? Zvese Zvaunoda Kuti Uzive

Zvemukati

• Chii Chinonzi Bulgur Gorosi?
• Zvemukati Zvemukati
• Unogona Kuva Nehutano Hwakanakira
• Inosimudzira Hutano Hwemwoyo
• Inotsigira Hutano Ropa Shuga Kudzora
• Inotsigira Kugaya uye Gut Hutano
• Inokurudzira Kuonda
• Nyore Kubika uye Gadzirira
• Vamwe Vanhu Vangangoda Kuzvidzivirira kana Kuigumira
• Icho Chinokosha

Bulgur gorosi chinhu chinozivikanwa mune dzakawanda zvechivanhu Middle Middle ndiro - uye nechikonzero chakanaka.

Iyi tsanga yezviyo zvinovaka muviri iri nyore kugadzirira uye inouya nezvakawanda zvinogona kubatsira muhutano.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve bulgur gorosi, kusanganisira zvinovaka muviri, mabhenefiti uye maitiro ekubika nayo.

Chii Chinonzi Bulgur Gorosi?

Bulgur idyo rezviyo rinodyiwa rakagadzirwa kubva kune rakaomeswa, rakatsemurwa gorosi - rinowanzo durum gorosi asiwo mamwe marudzi egorosi.

Iyo yakarongedzwa, kana yakabikwa zvishoma, kuitira kuti igone kugadzirirwa nekukurumidza. Kana yakabikwa, ine zvakafanana kuenderana necouscous kana quinoa.

Bulgur inoonekwa sechibage chakazara, zvichireva kuti iyo tsanga yegorosi - inosanganisira iyo utachiona, endosperm uye bran - inodyiwa.

Bulgur yakatanga muMediterranean uye inogona kuteverwa kumashure zviuru zvemakore. Kusvikira zuva ranhasi, chinhu chinonyanya kushandiswa mumidziyo yakawanda yeMiddle East neMediterranean.

Bulgur idyo rezviyo rinodyiwa rakagadzirwa kubva parboiled, kutsemurwa gorosi. Mavara ayo akafanana nequinoa kana couscous.

Zvemukati Zvemukati

Haisi chete bulgur inonaka uye inokurumidza kugadzirira asiwo ine hutano hwakanyanya.

Nekuti iiyo tsanga yakagadziriswa zvishoma, inochengetedza huwandu hwehutano kune hunogadzirwa negorosi.

Bulgur ine akasiyana mavitamini uye mamineral, pamwe neakakura huwandu hwefibre. Muchokwadi, kushumirwa kumwe chete kunopa zvinodarika makumi matatu kubva muzana yeReferensi Yemazuva Intake (RDI) yezvino zvinovaka muviri (1, 2).

Bulgur ndiyo sosi yakanyanya kunaka yemanganese, magnesium nesimbi uye zvakare yakaderera zvishoma mumakoriyori kupfuura zvimwe zviyo zvakaenzana, zvakaita semupunga wakasviba kana quinoa (2, 3, 4).

Iyo 1-mukombe (182-gramu) kushumirwa kweakabikwa bulgur zvinopihwa (2):

• Makorori: 151
• Carbs: 34 magiramu
• Mapuroteni: 6 magiramu
• Mafuta: 0 magiramu
• Fiber: 8 magiramu
• Tsamba: 8% yeiyo RDI
• Vhitamini B6: 8% yeiyo RDI
• Niacin: 9% yeiyo RDI
• Manganese: 55% yeiyo RDI
• Magnesium: 15% yeiyo RDI
• Iron: 10% yeiyo RDI

Bulgur gorosi inopa dzakasiyana siyana zvinovaka muviri uye inonyanya kunakirwa sosi yemanganese, magnesium, iron uye fiber.

Unogona Kuva Nehutano Hwakanakira

Kugara uchishandisa fiber-yakazara yakazara zviyo, senge bulgur, inosanganisirwa neakawanda hutano mabhenefiti, kusanganisira kudzivirira zvirwere uye kugadzirisa kugaya.

Inosimudzira Hutano Hwemwoyo

Kudya kwakakwana kwefibhi-yakapfuma chikafu - senge zviyo zvizere, michero nemiriwo - zvinogona kusimudzira hutano hwemwoyo.

Imwe ongororo yakaratidza kuti vanhu vanodya 3-7.5 servings (90-225 gramu) yezviyo zvakakwana pazuva vane 20% kudzikira muhupenyu hwese chirwere chemoyo ().

Naizvozvo, kudya tsanga dzese senge bulgur kunogona kupa mabhenefiti ekudzivirira moyo.

Inotsigira Hutano Ropa Shuga Kudzora

Inofananidzwa nezviyo zvakanatswa, zviyo zvakazara zvinosanganisirwa nekuderedzwa kweshuga yeropa uye yakadzika insulin mazinga. Kumwe kutsvagurudza kunoratidza kuti zviyo zvakakwana zvinogona zvakare kuvandudza yakazara insulin senzwi ().

Nepo faibha ichiwanzofungidzirwa kuve nemhedzisiro yemhedzisiro iyi, zvinomera zvemiti muzviyo zvakakwana zvinogona zvakare kuita basa rakakosha ().

Bulgur gorosi ipfuma sosi yezvose fiber uye phytonutrients, iyo inogona kubatsira kuvandudza yako yeropa shuga kudzora ().

Inotsigira Kugaya uye Gut Hutano

Kugara uchidya zviyo zvakakwana, senge bulgur, inogona kusimudzira kukura kwehutano hutachiona hutachiona ().

Aya mabhakitiriya anogadzira mapfupi-cheni emafuta acids, ayo anotsigira hutano hwemukati uye yakakodzera kugaya basa ().

Pamusoro pezvo, kudya kwakakwana kwefibhi-yakapfuma chikafu, senge bulgur, inogona zvakare kushanda pakurapa nekudzivirira nyaya dzekugaya senge kupatirwa ().

Inokurudzira Kuonda

Kunyangwe huremu hunokanganiswa nezvakasiyana zvinhu, ongororo dzakawanda dzinobatanidza yakakwira fiber kudya kune uremu uye kudzikisira maitiro ekuwedzera huremu ().

Pakazara, hazvisati zvanyatso kujeka kuti chikafu chemafayita chinokanganisa sei huremu. Kune vamwe vanhu, kudya faibha kunotungamira mukuzara kuzere uye nekudaro kunoderedza kudya kwekoriori, asi zvinogona zvakare kuita basa mukuderedza huwandu hwesimba rakatorwa kubva muchikafu ().

Kusanganisira bulgur padivi pechimwe chikafu-chakapfuma chikafu sechikamu chekudya kwakaringana kunogona kutsigira huremu hwakanaka.

Nekuti bulgur ine fiber-yakafuma zviyo zvakakwana, inogona kuve nemhedzisiro pane hutano hwemwoyo, kurasikirwa uremu, kudzora shuga yeropa uye hutano hwekugaya.

Nyore Kubika uye Gadzirira

Bulgur gorosi iri nyore kwazvo kugadzirira.

Inowanikwa mumhando dzakanaka, dzepakati kana dzakakora uye inotora maminetsi matatu kusvika makumi maviri kuti ubike, zvichienderana nerudzi. Iyo inotonhora zviyo, iyo yakareba nguva yekubika.

Maitiro ekubika akafanana neaya emupunga kana emuzukuru mune iwo anofashaira mvura inoshandiswa kupfaisa zviyo. Kune yega yega chikamu chikamu, iwe unowanzoda zvikamu zviviri zvemvura.

Mediterranean inotangira, bulgur inoramba iri chikafu muMiddle East chikafu.

Inowanzo shandiswa musaradhi - kunge tabbouleh - kana pilafs, padhuze nemakwenzi, miriwo, zvinonhuwira uye dzimwe nguva zvimwe zviyo.

Inogona kushandiswa sehwaro hwemangwanani-dhizaini porridges ane oats, kana mumasobho, stews uye chili.

Iwe unogona zvakare kuishandisa mune chero chero mabikirwo anoda mupunga, mukoma kana imwe tsanga yakafanana.

Bulgur iri nyore kuwana mune chero hombe grocery uye isingadhuri. Iwe unogona pamwe kuiwana mune yakawanda zvinhu chikamu kana nemamwe marudzi ezvizere-zviyo zvigadzirwa. Inogona zvakare kuve yakavharwa pamwe nezvimwe zveMiddle East zvinhu.

Bulgur anobika nekukurumidza uye anonzwisisika. Yakakura mumasadhi, masobho uye pilafs, inogona zvakare kushandiswa seinotsiva mupunga kana mukoma mune chero nzira yekubika.

Vamwe Vanhu Vangangoda Kuzvidzivirira kana Kuigumira

Kunyangwe bulgur iri hutano kune vanhu vazhinji, inogona kunge isiri sarudzo yakanakira munhu wese.

Nekuti bulgur chigadzirwa chegorosi, chero munhu ane gorosi kana gluten allergies kana kusashivirira haafanire kuidya.

Vamwe vanhu vane chirwere chisingaperi chemuviri, chakadai sekuputira ura chirwere (IBD) kana chinosemesa bowel syndrome (IBS), vanogona kusashivirira bulgur nekuda kweayo asina kubatika fiber zvemukati. Kana usina chokwadi, tanga nemari shoma kuti uone kuti muviri wako unopindura sei (,).

Saizvozvowo, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona

Chekupedzisira, kana iwe uchidya yakawanda faibha uye iwe ukaona kushomeka kushivirira kwezvakakwira-faibha zvekudya, zvinogona kubatsira kudzikisa kumashure uye kuunza izvi zvekudya zvishoma nezvishoma uye zvidiki zvidiki kudzamara kushivirira kwako kuchisimukira.

Vamwe vanhu, sevaya vane allergies kune zvigadzirwa zvegorosi, havafanire kushandisa bulgur. Vamwe vanogona kutambura kusashivirira pakutanga uye vanofanira kuzvidzivirira kana kungoderedza mashandisiro avo.

Icho Chinokosha

Bulgur ihwo hura hwakazara hwakagadzirwa negorosi rakatsemurwa. Yakazara mavitamini, zvicherwa uye faibha.

Fibhi-yakapfuma chikafu senge bulgur inogona kudzikisira chirwere chisingaperi, kukurudzira uremu uye kugadzirisa kugaya uye hutano hutumbu.

Zviri nyore kubika uye zvinogona kuwedzerwa kune dzakawanda ndiro, kusanganisira masaladi, stews uye chingwa.

Kana iwe uchifarira kuyedza bulgur gorosi, ita shuwa kuti uipedze sechikamu chehutano hwakanaka, hwakaringana kudya kuti uve nechokwadi kuti uri kuwana zvese zvinovaka muviri izvo muviri wako unoda.