Kungenzeka ukuthi sezwa nge-bulgur yingakho silapha, ukuze sithole ukuthi iyini, iphekwa kanjani nokuthi iwukudla okufanele wonke umuntu. Kuwo wonke lo mbhalo sizosusa ukungabaza ngokwazi yonke imininingwane yalokhu okusanhlamvu okusetshenziselwa ukudla kwaseMpumalanga Ephakathi nase-Asia.
I-Bulgur ivame kakhulu e-Asia, futhi lapha singayithola ezitolo noma ezigabeni ezikhethekile. Kuyathakazelisa ukwazi lokhu okusanhlamvu, ukwazi ukuthi singakungenisa kanjani ekudleni kwethu kwamasonto onke, ngakho-ke kulo mbhalo sizokwazi kahle ukuthi kuyini, ukuthi kuphekwe kanjani, yiziphi izinzuzo ezinakho nokuthi singakudla sonke noma uma ine-contraindication ebalulekile.
Kuyini lokhu?
Iwuhlobo lukakolweni futhi igama layo lisho ibhali elibilisiwe. Uvela eTurkey, futhi ezweni lakithi waziwa ngokuthi ukolweni ophukile noma ukolweni ophukile. Yasakazekela eMpumalanga Ephakathi futhi lapha eSpain ingathengwa ezitolo ezikhethekile.
I-bulgur ephekwe ngaphambilini ihlala isikhathi eside esitsheni esifana ne-Tupperware, yingakho isakazeka kakhulu ezindaweni zasemaphandleni zase-Asia. Alukho uhlobo olulodwa, kodwa i-bulgur ingaba i-coarse, inhle noma ibe yinhle kakhulu, efana nalokho okwenzeka erayisi.
Ngokuvamile lolu hlobo lukakolweni lungadideka ne-couscous, kodwa kukhona umehluko othile. Ngakolunye uhlangothi, i-bulgur itholakala ngemva kokupheka nokomisa izinhlamvu zikakolweni, kuyilapho i-couscous itholakala emhlabathini we-durum kakolweni semolina futhi inyatshwa ngamanzi okuthi ngemva kwenqubo kuvela ama-granules anjalo.
I-Bulgur isetshenziselwa ukulungisa izitsha ezihlukene zesiko lapho ivela khona, kodwa eSpain singakwazi ukulungisa cishe noma yisiphi isidlo esidinga okusanhlamvu okuyinhloko, ukolweni, ngisho nasobho, amasaladi, imifino ethosiwe, njll.
Amanani wokudla okunempilo
Amanani okudla okunempilo alesi sithako esiyingqayizivele: 342 kilocalories ngamagremu ayi-100 we-bulgur, amagremu angama-76 ama-carbohydrate, amagremu ayi-12,5 we-fiber, amagremu ayi-13 amaprotheni kanye no-9% amanzi. Kukhona nezinye izithako ezibalulekile njengamavithamini namaminerali.
Mayelana nalokhu, sinovithamini A, K, B3, B5 noB9. Futhi, amaminerali abalulekile njenge-calcium, insimbi, i-potassium, i-magnesium, i-phosphorus, i-sodium, i-zinc, i-manganese ne-selenium. Amavithamini anamanani aphansi kakhulu kanye namaminerali, ngaphandle kwezinye izimo ezithile ezifana ne-manganese ehlinzeka ngo-152% yenani lansuku zonke kuwo wonke amagremu ayi-100 e-bulgur, noma i-15% yensimbi kuwo wonke amagremu ayi-100 omkhiqizo, noma 30% Phosphorus ngamagremu ayi-100 okudla.
Ngobubanzi, kubonakala kuwukudla okunomsoco kakhulu, kodwa ngeke siwadle amagremu ayi-100, okungenani sizodla amagremu angu-50, sidla lokho kuphela nososo, uma sihambisana nokunye okusanhlamvu okufana nelayisi, noma inyama noma into efanayo, sizosebenzisa cishe amagremu angu-30 noma angu-35 kuphela izingxenye ezinkulu.
Iphekwa kanjani?
Indlela yokupheka i-bulgur iyingqayizivele kakhulu, ngoba kufanele iphekwe ngokushisa okuphansi. Ukuze uthole i-bulgur, kufanele uyipheke emanzini bese ugoqa njalo ukuze upheke ngokushisa okuphansi futhi ngokulinganayo. Uma isivuthiwe, siyayikhipha bese siyiyeka yome izinsuku ezimbalwa.
Uma zomile, kufanele uzishaye ukuze ziphule, susa i-bran, uhlunge futhi uvumele ukuthi zome futhi izinsuku ezimbalwa, futhi zizobe zilungile. Kodwa cha, akuyona inqubo okufanele sidlule kuyo uma sithenga iphakethe le-bulgur. Sesivele sithenge okusanhlamvu okuphukile, ngakho-ke kufanele sikupheke futhi futhi sikufake esitsheni esisifunayo.
Ukuyipheka endlini yethu, udinga amanzi aphindwe kabili kune-bulgur futhi kuzothatha cishe imizuzu engu-7 ukuyipheka, ngisho nokuthatha imizuzu engu-30 uma kuwuhlamvu oluqinile.
Izinzuzo
Lokhu okusanhlamvu okungavamile kunezinzuzo ezimbalwa ezizosenza sifune ukukudla izikhathi eziningana ngesonto. Asikho isidingo sokuzikhathaza futhi, kwanele ukudla izinhlobonhlobo bese wengeza lapho sizizwa sithanda.
Kugaya kalula
I-cereal elula kakhulu ukugaya ohlelweni lwethu lokugaya, ngaphezu kwalokho, ikhuthaza ukugaya okuhle. Ukugaya kwayo kungenye yezinzuzo ezihlonishwa kakhulu ze-bulgur, futhi ifaneleka kuzo zonke izigaba zokuphila, ikakhulukazi ngesikhathi sokukhulelwa, hhayi nje ngenxa ye-folic acid equkethwe, kodwa ngoba kulula ukuyigaya ivimbela ukukhathala futhi iphinde ilawule ukuhamba, njengoba sizobona kwenye inzuzo kamuva.
Kukusiza ukunciphisa umzimba
Kuyiqiniso ukuthi wonke amagremu angu-100 alokhu kudla sinamakhalori angaphezu kuka-350, kodwa asisoze sadla lelo nani, mhlawumbe ubukhulu be-50 amagremu, ngakho-ke sinokuqukethwe kwekhalori ephansi noma evamile. Ngaphezu kwalokho, iyasutha kakhulu, ngakho lapho siyidla, sizogwema ukudla okulula phakathi kokudla futhi ngaleyo ndlela ngeke siwadle ama-kilojoule engeziwe.
Kuwukudla okungenawo amafutha, okune-fiber eningi futhi ngaphandle kwe-cholesterol, ngakho kulungele ukudla okwehlisa isisindo nokudla okuvamile. I-fiber iphinde ibe nomthelela ekwehleni kwesisindo, ilawule ukuhamba nokuhlanza umzimba wobuthi.
umthombo wamaminerali
Ngaphambi kokuthi siphawule ukuthi amanani okudla okunempilo awawona amabi, kepha nawo awamihle kakhulu. Amanani amavithamini asezingeni eliphansi, njengoba kunjalo namaminerali amaningi, kodwa noma kunjalo, inamanani abalulekile kumaminerali abalulekile njengensimbi, i-magnesium, i-phosphorus, i-zinc kanye ne-manganese.
Ngakho-ke, ingabhekwa njengomthombo obalulekile wamaminerali, ikakhulukazi ezinganeni noma kubantu abane-anemia, inqobo nje uma lokhu kuntuleka kuphansi. Esimeni se-anemia ephezulu, kuzodingeka ukuthi kungezwe noma kuthathwe izinyathelo ezinqala.
Ilawula ukuhamba nokuhlanzeka komzimba
Sesikutshelile kakade mayelana nezinye izinzuzo zalesi sigaba, nokuthi i-bulgur iqukethe cishe amagremu angu-13 efayibha ngamagremu ayi-100 omkhiqizo. Ngokusekelwe eqinisweni lokuthi ngeke sithathe okuningi kangako, kodwa isilinganiso esiphezulu samagremu angu-50 ngosuku, sikhuluma ngamagremu angu-7 wefayibha.
Ngalo mnikelo we-fiber, owengezwe kokunye esikudla usuku lonke, siyakwazi ukulawula ukusebenza kwamathumbu, ukunciphisa amazinga kashukela egazini, futhi sihlanze umzimba ngobuthi futhi sithande ukusebenza kwezinso.
Contraindication
Iwukudla okusanhlamvu, futhi mhlawumbe abangaphezu kweyodwa manje bacabanga ukuthi okusanhlamvu kungabangela kubi kangakanani, ngoba uma siyi-celiac, kunokungqubuzana okusithakaselayo. Ngokufanayo, futhi akunconywa kulabo abanokungezwani nokolweni, ukungabekezelelani, noma abadla ukudla okungenalo i-gluten okwesikhashana.
Iwukuphela kwemiphumela emibi lokhu kudla okunelukuluku okusishiya kuyo, njengoba kungadliwa noma kunini. Uma uphuza, kungcono ukulinda unyaka, uma kwenzeka, noma ubuze udokotela wezingane noma uchwepheshe wezokudla kwezingane.