Ubwino wa bulgur ndi momwe mungachitire

Zamkati

• Ubwino wa bulgur
• Gome lazakudya zaku Bulgur
• Momwe mungapangire

Bulgur, yotchedwanso tirigu, ndi njere yonse yofanana ndi quinoa ndi mpunga wofiirira, wokhala ndi mavitamini B, ulusi, mapuloteni ndi mchere, motero umaonedwa ngati chakudya chopatsa thanzi kwambiri. Chifukwa cha kapangidwe kake, bulgur imathandizira kukonza magwiridwe antchito am'matumbo, imathandizira chitetezo chamthupi komanso imawonjezera mphamvu zamagetsi, ndipo imatha kudyedwa mu saladi, mwachitsanzo.

Njere iyi imakhala ndi thanzi labwino ndipo ndiyosavuta kukonzekera ndipo itha kugwiritsidwa ntchito ngati gwero la zopezera chakudya ndi michere mumitundu yambiri ya vegan, mwachitsanzo. Ngakhale kukhala chakudya chochuluka kwambiri, kumwa bulgur sikuyenera kupangidwa ndi anthu omwe ali ndi chifuwa kapena tsankho la gluten, popeza ndi njere yopangidwa ndi tirigu, komanso anthu omwe ali ndi matenda am'mimba, monga Syndrome Irritable Bowel, chifukwa Mwachitsanzo, chifukwa cha kuchuluka kwa ulusi wosasungunuka.

Ubwino wa bulgur

Bulgur imakhala ndi mafuta ochepa komanso ulusi wambiri, mapuloteni ndi mchere, monga phosphorous, magnesium, potaziyamu, chitsulo ndi zinc, zomwe zimawoneka ngati chakudya chopatsa thanzi kwambiri. Ubwino wathanzi ku Bulgur ndi:

• Kupititsa patsogolo ntchito yamatumbo, popeza ili ndi ulusi wambiri;
• Amakonda kugwira ntchito kwa minofu ndikubwezeretsa minofu pambuyo pochita masewera olimbitsa thupi, mwachitsanzo, chifukwa cha potaziyamu ndi magnesium;
• Chifukwa chakuti imakhala ndi chitsulo ndi zinc, imathandizira magwiridwe antchito amthupi;
• Zimapangitsa kupanga mphamvu, popeza zimakhala ndi mavitamini B ambiri, kuphatikiza pakukhalitsa khungu ndi dongosolo lamanjenje. Dziwani zabwino zake ndi komwe mungapeze mavitamini a B;
• Imalimbitsa mafupa, popeza ili ndi magnesium yambiri;
• Imalepheretsa mavuto amtima, popeza ali ndi zotsutsana ndi zotupa komanso antioxidant, kuteteza kuthekera kwamitsempha ndi mitsempha, kuphatikiza poti alibe mafuta.

Chifukwa cha ulusi wake wochulukirapo komanso mchere, bulgur, kuphatikiza pakuwonjezera magwiridwe antchito am'matumbo, imatha kuchepetsa chiopsezo cha khansa yoyipa, mwachitsanzo. Kuphatikiza apo, popeza ili ndi folic acid momwe imapangidwira, ndi chakudya chabwino kwa amayi apakati, popeza vitamini iyi ndiyofunikira pakukula kwamanjenje amwana. Phunzirani zambiri za folic acid mukakhala ndi pakati.

Gome lazakudya zaku Bulgur

Zomwe zili patebulo lotsatirali zikutanthauza magalamu 100 a bulgur:

Momwe mungapangire

Kukonzekera kwa bulgur ndikofanana ndi kwa quinoa kapena kwa Moroccan cuscus, mwachitsanzo, ndipo kumatenga pafupifupi mphindi 5 mpaka 20 kutengera mtundu wa bulgur womwe wagwiritsidwa ntchito. Kupanga bulgur ingowonjezerani 1 chikho chimodzi cha bulgur ku makapu awiri amadzi otentha ndikusiya pamoto mpaka njerezo zikhale zofewa.

Ngati zofewa, bulgur imatha kudyedwa kale, kukhala njira yopatsa thanzi komanso yathanzi m'malo mwa pasitala, mwachitsanzo, ndipo itha kugwiritsidwa ntchito ngati chotsatira kapena kupanga masaladi.