Izibonelelo ze-bulgur kunye nendlela yokwenza ngayo
Umxholo
IBulgur, ekwabizwa ngokuba yingqolowa, yingqolowa epheleleyo efana nequinoa kunye nerayisi emdaka, ityebile kwiivithamini ze-B, imicu, iiproteni kunye neeminerali, yiyo loo nto ithathwa njengokutya okunesondlo. Ngenxa yokwakheka kwayo, i-bulgur inceda ekuphuculeni ukusebenza kwamathumbu, ivuselele amajoni omzimba kwaye inyuse imveliso yamandla, kwaye inokudliwa kwiisaladi, umzekelo.
Le ngqolowa inexabiso eliphezulu lesondlo kwaye kulula ukuyilungisa kwaye inokusetyenziswa njengomthombo wekhabohayidrate kunye nefayibha kwizitya ezahlukeneyo zevegan, umzekelo. Ngaphandle kokutya okunotye kakhulu, ukusetyenziswa kwe-bulgur akufuneki kwenziwe ngabantu abane-aleji okanye ukunganyamezelani kwi-gluten, kuba yingqolowa eyenziwe ngengqolowa, nangabantu abanezifo zesisu, ezinje ngeSyndrome Irritable Bowel, Umzekelo, ngenxa yemali enkulu yeentsinga ezingenakunyibilika.
Izibonelelo ze-bulgur
I-bulgur inexabiso eliphantsi lamafutha kunye nesixa esikhulu semicu, iiproteni kunye neeminerali, ezinje nge-phosphorus, i-magnesium, i-potassium, i-iron kunye ne-zinc, ithathwa njengokutya okunesondlo kakhulu. Izibonelelo zezempilo eziphambili zeBulgur zezi:
- Ukuphuculwa kokusebenza kwamathumbu, kuba ityebile kwimicu;
- Ithanda ukusebenza kwemisipha kunye nokubuyiselwa kwemisipha emva kokusebenza komzimba, umzekelo, ngenxa yobukho be potassium kunye nemagnesium;
- Ngenxa yokuba inentsimbi kunye ne-zinc, ivuselela ukusebenza kwamajoni omzimba;
- Iyakwandisa ukuveliswa kwamandla, njengoko ityebile kwiivithamini ze-B, ukongeza ekugcineni ulusu kunye nenkqubo yovalo. Zazi izibonelelo kunye nalapho unokufumana khona iivithamini ze-B;
- Yomeleza amathambo, njengoko inexabiso elifanelekileyo le-magnesium;
- Ikhusela iingxaki zentliziyo, njengoko inezinto ezichasayo ezichasayo kunye ne-antioxidant, ethintela ukudumba okunokwenzeka kwemithambo kunye nemithambo, ukongeza ekubeni ayinamafutha.
Ngenxa yenani elikhulu lemicu kunye neeminerali, i-bulgur, ukongeza ekuphuculeni ukusebenza kwamathumbu, iyakwazi ukunciphisa umngcipheko womhlaza obomvu, umzekelo. Ukongeza, ngenxa yokuba ine-folic acid ekwakhiweni kwayo, lukhetho olufanelekileyo lokutya kwabasetyhini abakhulelweyo, kuba le vithamini ibalulekile kuphuhliso oluchanekileyo lwenkqubo yemithambo-luvo yomntwana. Funda ngakumbi malunga ne-folic acid xa ukhulelwe.
Itafile yesondlo seBulgur
Ingcaciso kule theyibhile ilandelayo ibhekisa kwiigram ezili-100 ze-bulgur:
| Iikhalori | 357 kcal |
| IiCarbohydrate | 78.1 g |
| Iiproteni | 10.3 g |
| Iipilisi | 1.2 g |
| Ikhalsiyam | 36 mg |
| IPhosphor | 300 mg |
| Intsimbi | 4.7 mg |
| Vitamin B1 | 300 mcg |
| Vitamin B2 | 100 mcg |
| Vitamin B3 | 4.2 mg |
Uyenza njani
Ukulungiswa kwe-bulgur kuyafana ne-quinoa okanye i-cuscus yaseMoroccan, umzekelo, kwaye ihlala malunga nemizuzu emi-5 ukuya kwengama-20 kuxhomekeke kuhlobo lwe-bulgur esetyenzisiweyo. Ukwenza i-bulgur yongeze nje ikomityi ye-bulgur kwiikomityi ezi-2 zamanzi abilayo kwaye uyiyeke ide ibe ithambile ingqolowa.
Xa ithambile, i-bulgur sele inokusetyenziswa, iyindlela enesondlo kwaye isempilweni kwi-pasta, umzekelo, kwaye inokusetyenziswa njengesixhobo sokukhapha okanye ukwenza iisaladi.
Ipali Namhlanje
I-Heimlich maneuver: yintoni kunye nendlela yokwenza ngayo
