Yintoni ingqolowa yaseBulgur? Yonke into ekufuneka uyazi

Umxholo

• Yintoni ingqolowa yaseBulgur?
• Umxholo wezondlo
• Ngamana unokuba neziBonelelo zezeMpilo
• Ukukhuthaza impilo yentliziyo
• Ixhasa uLawulo lweSwekile eseMpilo
• Ixhasa ukugaya kunye neMpilo yeGut
• Ukukhuthaza ukunciphisa umzimba
• Kulula ukupheka kwaye ulungiselele
• Abantu abathile banokufuna ukukuphepha okanye ukuYikhawulela
• Umgca osezantsi

Ingqolowa yaseBulgur sisithako esidumileyo kwizitya ezininzi zoMbindi Mpuma - kwaye ngesizathu esivakalayo.

Oku kutya okuziinkozo okunesondlo kulula ukukulungisa kwaye kuza nezibonelelo ezininzi ezinokubakho kwezempilo.

Eli nqaku lichaza yonke into oyifunayo malunga nengqolowa ye-bulgur, kubandakanya izondlo, izibonelelo kunye nendlela yokupheka ngayo.

Yintoni ingqolowa yaseBulgur?

IBulgur yingqolowa etyiwayo etyiwayo eyenziwe ngengqolowa eyomileyo, eqhekekileyo- eyona nto ixhaphakileyo nengqolowa yedurum kodwa nezinye iintlobo zengqolowa.

Idityanisiwe, okanye iphekwe kancinci, ukuze ilungiselelwe ngokukhawuleza. Xa kuphekwe, kunokufana okufanayo kumzala okanye iquinoa.

IBulgur ithathwa njengenkozo epheleleyo, oko kuthetha ukuba yonke ingqolowa yengqolowa- kubandakanya intsholongwane, i-endosperm kunye ne-bran- iyatyiwa.

IBulgur yavela kwiMeditera kwaye inokulandelwa emva kumawakawaka eminyaka. Kude kube namhla, isisithako esisisiseko kwizitya ezininzi zoMbindi Mpuma nakwiMeditera.

IBulgur yingqolowa etyiwayo enokutya okwenziwe ngengqolowa eqhekezwe ngqolowa. Ubume bayo bufana nequinoa okanye umzala.

Umxholo wezondlo

Ayisiyo nje kuphela ukuba i-bulgur iyamnandi kwaye iyakhawuleza ukuyilungisa kodwa ikwanesondlo kakhulu.

Kuba yingqolowa eqhutywa kancinci, igcina ixabiso lesondlo ngakumbi kuneemveliso zengqolowa ecoliweyo.

IBulgur iqulethe iintlobo zeevithamini kunye neeminerali, kunye nenani elikhulu lefayibha. Ngapha koko, ukukhonzwa kube kanye kunika ngaphezulu kwe-30% yeReferensi yokuSebenzisa iMihla ngemihla (i-RDI) yesondlo (1, 2).

IBulgur ingumthombo olungileyo weemanganizi, imagniziyam kunye nentsimbi kwaye iphantsi kancinci kwiikhalori kunezinye iinkozo ezifanayo, njengerayisi emdaka okanye iquinoa (2, 3, 4).

Ikomityi e-1 (182-gram) enikezela ngeebhalgur eziphekiweyo (2):

• Iikhalori: 151
• IiCarbs: Iigrama ezingama-34
• Iprotheni: Iigrama ezi-6
• Amafutha: 0 iigramu
• Ifayibha: 8 iigrem
• Umntu: I-8% ye-RDI
• Vitamin B6: I-8% ye-RDI
• Niacin: I-9% ye-RDI
• Imanganizi: Iipesenti ezingama-55 ze-RDI
• Magnesium: I-15% ye-RDI
• Intsimbi: I-10% ye-RDI

Ingqolowa yaseBulgur ibonelela ngezinongo ezahlukeneyo kwaye ingumthombo olungileyo weemanganizi, wemagniziyam, intsimbi kunye nefayibha.

Ngamana unokuba neziBonelelo zezeMpilo

Ukusetyenziswa kwesiqhelo kwe-fiber-rich grains epheleleyo, njenge-bulgur, inxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya uthintelo lwezifo kunye nokuphucula ukwetyisa.

Ukukhuthaza impilo yentliziyo

Ukutya okwaneleyo kokutya okune-fiber-njengokutya okuziinkozo, iziqhamo kunye nemifuno-kunokukhuthaza impilo yentliziyo.

Olunye uphononongo luveze ukuba abantu abatya i-3-7.5 servings (90-225 gram) yeenkozo ezipheleleyo ngosuku zinokuncitshiswa kwe-20% kumngcipheko wesifo sentliziyo ().

Ke ngoko, ukutya ukutya okuziinkozo okupheleleyo njenge-bulgur kunokubonelela ngezibonelelo zokukhusela intliziyo.

Ixhasa uLawulo lweSwekile eseMpilo

Xa kuthelekiswa nokutya okusulungekileyo, iinkozo ezipheleleyo zinxulunyaniswa nokuphendula kweswekile yegazi kunye namanqanaba asezantsi e-insulin. Olunye uphando lubonisa ukuba iinkozo ezipheleleyo zinokuphucula ubuntununtunu bebonke be-insulin ().

Ngelixa ifayibha ihlala icinga ukuba inoxanduva lwezi ziphumo, izityalo ezihlanganisiweyo kwizityalo zonke zinokudlala indima ebalulekileyo ().

Ingqolowa yaseBulgur ngumthombo otyebileyo weefayibha kunye neepytonutrients, ezinokukunceda ukuphucula ulawulo lweswekile yegazi ().

Ixhasa ukugaya kunye neMpilo yeGut

Ukutya rhoqo ukutya okuziinkozo, okufana ne-bulgur, kunokukhuthaza ukukhula kweentsholongwane ezisempilweni ().

Ezi bhaktheriya zivelisa i-fatty-chain chain acids, ezixhasa impilo yamathumbu kunye nomsebenzi ofanelekileyo wokugaya ukutya ().

Ukongeza, ukutya okwaneleyo kokutya okunefayibha, okunjenge-bulgur, kunokuba nakho ukunyanga kunye nokuthintela imiba yokugaya ukutya njengokuqunjelwa ().

Ukukhuthaza ukunciphisa umzimba

Nangona ubunzima buchatshazelwa zizinto ezahlukeneyo, izifundo ezininzi zinxibelelana nokutya okuphezulu kwefayibha ekunciphiseni ubunzima kunye nokwehlisa ukutyeba ().

Ngokubanzi, akukacaci ncam ukuba ifayibha yokutya ibuchaphazela njani ubunzima. Abanye abantu, ukutya ifayibha kukhokelela ekwandeni kokugcwala kwaye ke kuncitshiswe ukutya ikhalori, kodwa inokudlala indima ekwehliseni inani elipheleleyo lamandla afunxwe kukutya ().

Kubandakanya i-bulgur ecaleni kokunye ukutya okune-fiber njengenxalenye yokutya okunokulinganisela kunokuxhasa ubunzima obusempilweni.

Ngenxa yokuba i-bulgur ityebile ngokutya okuziinkozo, inokuba nefuthe elihle kwimpilo yentliziyo, ukwehla kobunzima, ulawulo lweswekile esegazini kunye nempilo yokwetyisa.

Kulula ukupheka kwaye ulungiselele

Ingqolowa yaseBulgur ilula kakhulu ukuyilungisa.

Iyafumaneka kwiintlobo ezintle, eziphakathi okanye ezirhabaxa kwaye ithatha imizuzu emi-3 ukuya kwengama-20 ukupheka, kuxhomekeke kuhlobo. Ingqolowa iqine kakhulu, ixesha elide lokupheka.

Inkqubo yokupheka iyafana naleyo yerayisi okanye umzala kuloo manzi abilayo asetyenziselwa ukuthambisa iinkozo. Kwinxalenye nganye ye-bulgur, udinga malunga namacandelo amabini amanzi.

Imeditera imvelaphi, i-bulgur ihlala isisiqhelo kwindawo yokutya eseMbindi Mpuma.

Ihlala isetyenziswa kwiisaladi - njenge tabbouleh - okanye iipilafs, ecaleni kwemifuno, imifuno, iziqholo ngamanye amaxesha nezinye iinkozo.

Ingasetyenziselwa njengesiseko seporridges yesitayile sakusasa ene-oats, okanye iisuphu, isityu kunye nesilili.

Ungayisebenzisa phantse kuyo nayiphi na iresiphi ebiza irayisi, umzala okanye inkozo efanayo.

IBulgur kulula ukuyifumana nakweyiphi na ivenkile enkulu yokutya kunye nexabiso eliphantsi. Ungayifumana kwicandelo leempahla ezininzi okanye kunye nezinye iintlobo zeemveliso zengqolowa epheleleyo. Inokukhuseleka kunye nezinye izinto zoMbindi Mpuma.

IBulgur ipheka ngokukhawuleza kwaye iyaguquguquka. Inkulu kwisaladi, isuphu kunye nepilafs, inokusetyenziselwa ukubambela irayisi okanye umzala phantse kuyo nayiphi na iresiphi.

Abantu abathile banokufuna ukukuphepha okanye ukuYikhawulela

Nangona i-bulgur iphilile kubantu abaninzi, isenokungabi lolona khetho lulungileyo kuwo wonke umntu.

Ngenxa yokuba i-bulgur yimveliso yengqolowa, nabani na onengqolowa okanye i-gluten yokungezwani komzimba okanye ukunganyamezelani akufuneki ayitye.

Abanye abantu abaneziphene ezinganyangekiyo emathunjini, ezinje ngesifo sokukrala kwamathumbu (IBD) okanye isifo esiswini esinokucaphuka (IBS), abanokuyinyamezela i-bulgur ngenxa yomxholo wefayibha ongenakunyibilika. Ukuba awuqinisekanga, qala ngesixa esincinci ukubona ukuba uphendula njani umzimba wakho (,).

Kwangokunjalo, ukuba ufumana naziphi na iimpawu zesisu esibuhlungu ngenxa yosulelo okanye ukugula, kungcono ukuba ulinde de iimpawu zakho ziphuculwe ngaphambi kokuba ungenise ukutya okune-fiber ephezulu njenge-bulgur ukuze kuthintelwe ukonyusa ukugula kwakho ().

Okokugqibela, ukuba utya ifibre eninzi kwaye uqaphela ukunyamezeleka okungalunganga kokutya okunefayibha ephezulu, kunganceda ukunciphisa kwaye ukwazise oku kutya kancinci kancinci kwaye kancinci de ube unyamezelo luphuculwe.

Abantu abathile, njengaleyo ine aleji kwiimveliso zengqolowa, akufuneki bayisebenzise i-bulgur. Abanye banokufumana ukunganyamezelani ekuqaleni kwaye kufuneka bayiphephe okanye banciphise ukusetyenziswa kwabo.

Umgca osezantsi

IBulgur yingqolowa epheleleyo eyenziwe ngengqolowa eqhekekileyo. Igcwele iivithamini, iiminerali kunye nefayibha.

Ukutya okune-fiber enjenge-bulgur kunokunciphisa isifo sesifo esinganyangekiyo, kukhuthaze ukwehla kobunzima kunye nokuphucula ukugaya kunye nempilo yamathumbu.

Kulula ukupheka kwaye ungongezwa kwiitya ezininzi, kubandakanya iisaladi, isityu kunye nezonka.

Ukuba unomdla wokuzama ingqolowa ye-bulgur, qiniseka ukuyisebenzisa njengenxalenye yokutya okusempilweni, okunesondlo ukuqinisekisa ukuba ufumana zonke izakha-mzimba ezifunwa ngumzimba wakho.