Kodi Tirigu wa Bulgur Ndi Chiyani? Chilichonse Chimene Muyenera Kudziwa

Zamkati

• Kodi Tirigu wa Bulgur Ndi Chiyani?
• Zakudya Zakudya
• Mutha Kukhala Ndi Phindu Laumoyo
• Imalimbikitsa Zaumoyo Wamtima
• Imathandizira Kuyendetsa Shuga Yathanzi Labwino
• Imathandizira Kukula kwa Zakudya ndi Gut Health
• Amalimbikitsa Kuchepetsa Kunenepa
• Zosavuta Kuphika ndi Kukonzekera
• Anthu Ena Atha Kupewa kapena Kuchepetsa
• Mfundo Yofunika Kwambiri

Tirigu wa Bulgur ndi chinthu chodziwika bwino pazakudya zambiri zaku Middle East - ndipo pachifukwa chabwino.

Njere yambewu yathayi ndiyosavuta kukonzekera ndipo imabwera ndi maubwino angapo azaumoyo.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za tirigu wa bulgur, kuphatikiza michere yake, maubwino ake ndi momwe mungaphike nawo.

Kodi Tirigu wa Bulgur Ndi Chiyani?

Bulgur ndi njere zongodya zomwe zimapangidwa ndi tirigu wouma, wosweka - makamaka tirigu wa durum komanso mitundu ina ya tirigu.

Amaphikidwa, kapena kuphika pang'ono, kuti athe kukonzekera msanga. Mukaphika, imakhala yofanana mofanana ndi msuwani kapena quinoa.

Bulgur imawerengedwa kuti njere yonse, kutanthauza kuti maso onse a tirigu - kuphatikiza nyongolosi, endosperm ndi chinangwa - amadyedwa.

Bulgur idachokera ku Mediterranean ndipo imatha kupezeka zaka masauzande angapo. Mpaka pano, ndichinthu chofunikira kwambiri pazakudya zambiri za Middle East ndi Mediterranean.

Bulgur ndi chimanga chodyera chopangidwa ndi tirigu wophika, wosweka. Maonekedwe ake ndi ofanana ndi quinoa kapena msuwani.

Zakudya Zakudya

Sikuti bulgur ndi yokoma komanso yofulumira kukonzekera komanso imapatsa thanzi kwambiri.

Chifukwa ndi njere yochepetsedwa pang'ono, imakhala ndi zakudya zopatsa thanzi kuposa zopangidwa ndi tirigu woyengedwa kwambiri.

Bulgur ili ndi mavitamini ndi michere yambiri, komanso michere yambiri. M'malo mwake, kutumikiridwa kamodzi kumapereka 30% ya Reference Daily Intake (RDI) ya michere (1, 2).

Bulgur ndi gwero labwino kwambiri la manganese, magnesium ndi iron komanso mafuta ocheperako pang'ono kuposa mbewu zina zofananira, monga mpunga wofiirira kapena quinoa (2, 3, 4).

Chikho chimodzi (182-gramu) chotumizira bulgur yophika (2):

• Ma calories: 151
• Ma carbs: Magalamu 34
• Mapuloteni: 6 magalamu
• Mafuta: 0 magalamu
• CHIKWANGWANI: 8 magalamu
• Zolemba: 8% ya RDI
• Vitamini B6: 8% ya RDI
• Niacin: 9% ya RDI
• Manganese: 55% ya RDI
• Mankhwala enaake a: 15% ya RDI
• Chitsulo: 10% ya RDI

Bulgur tirigu amapereka michere yambiri ndipo ndi gwero labwino kwambiri la manganese, magnesium, iron ndi fiber.

Mutha Kukhala Ndi Phindu Laumoyo

Kugwiritsa ntchito tirigu wambiri wokhala ndi michere yambiri, monga bulgur, imalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza kupewa matenda komanso kusungunuka kwabwino.

Imalimbikitsa Zaumoyo Wamtima

Kudya mokwanira zakudya zopatsa thanzi - monga mbewu zonse, zipatso ndi ndiwo zamasamba - kumatha kulimbikitsa thanzi la mtima.

Ndemanga imodzi idawulula kuti anthu omwe amadya magawo 3-7.5 (90-225 magalamu) ambeu patsiku adachepetsedwa ndi 20% paziwopsezo zamatenda amtima ().

Chifukwa chake, kudya tirigu wathunthu ngati bulgur kumatha kukhala ndi zoteteza pamtima.

Imathandizira Kuyendetsa Shuga Yathanzi Labwino

Poyerekeza ndi mbewu zoyengedwa, njere zonse zimalumikizidwa ndi kuchepa kwa kuyankha kwa shuga m'magazi komanso kutsika kwa insulin. Kafukufuku wina akuwonetsa kuti mbewu zonse zitha kupititsa patsogolo chidwi cha insulin ().

Ngakhale kuti fiber nthawi zambiri imalingaliridwa kuti ndi yomwe imayambitsa izi, chomera chomera m'mizere yathunthu chimathandizanso ().

Tirigu wa Bulgur ndi gwero lolemera kwambiri la ma fiber komanso ma phytonutrients, omwe atha kukuthandizani kuwongolera shuga ().

Imathandizira Kukula kwa Zakudya ndi Gut Health

Kumwa mbewu zonse nthawi zonse, monga bulgur, kumatha kulimbikitsa kukula kwa mabakiteriya athanzi ().

Mabakiteriyawa amatulutsa mafuta amfupi, omwe amathandizira m'matumbo komanso kugaya moyenera ().

Kuphatikiza apo, kudya mokwanira zakudya zopatsa mphamvu, monga bulgur, kumathandizanso pochiza ndikupewa zovuta zam'mimba monga kudzimbidwa ().

Amalimbikitsa Kuchepetsa Kunenepa

Ngakhale kuti kunenepa kumakhudzidwa ndi zinthu zosiyanasiyana, kafukufuku wambiri amalumikiza kuchuluka kwa michere kuti ichepetse komanso kukhala ndi chizolowezi chochepa ().

Ponseponse, sizikudziwika bwinobwino momwe michere yamafuta imakhudzira kulemera kwake. Kwa anthu ena, kudya michere kumawonjezera kukhuta ndipo potero kumachepetsa kudya kwa kalori, koma kumathandizanso kutsitsa mphamvu zonse zomwe zimachokera mu chakudya ().

Kuphatikiza bulgur limodzi ndi zakudya zina zopatsa mphamvu monga gawo la chakudya chamagulu kumatha kuthandizira kulemera kwathanzi.

Chifukwa bulgur ndi tirigu wambiri wokhala ndi fiber, itha kukhala ndi gawo labwino pa thanzi la mtima, kuwonda, kuwongolera shuga m'magazi komanso thanzi m'mimba.

Zosavuta Kuphika ndi Kukonzekera

Bulgur tirigu ndi wosavuta kukonzekera.

Imapezeka mumitundu yabwino, yapakatikati kapena yolimba ndipo imatenga mphindi 3-20 kuphika, kutengera mtundu. Mbewuyo imakhwimitsa nthawi yayitali, nthawi yayitali yophika.

Njira yophika ndiyofanana ndi mpunga kapena msuwani m'madzi otentha omwe amagwiritsidwa ntchito kufewetsa njere. Pa bulgur iliyonse, mumasowa magawo awiri amadzi.

Poyambira ku Mediterranean, bulgur imakhalabe yotchuka ku Middle East zakudya.

Amagwiritsidwa ntchito mobwerezabwereza m'masaladi - monga tabbouleh - kapena pilafs, pambali pa zitsamba, masamba, zonunkhira komanso nthawi zina mbewu zina.

Itha kugwiritsidwa ntchito ngati maziko azakudya zam'mawa zam'mawa ndi oats, kapena msuzi, mphodza ndi chili.

Muthanso kugwiritsa ntchito njira iliyonse yomwe imafuna mpunga, msuwani kapena njere yofananira.

Bulgur ndiosavuta kupeza m'sitolo iliyonse yayikulu komanso yotsika mtengo. Mutha kuzipeza mgawo lazinthu zambiri kapena ndi mitundu ina yazinthu zonse zambewu. Itha kusungidwa ndi zinthu zina ku Middle East.

Bulgur amaphika mwachangu komanso amakhala wosunthika. Zabwino kwambiri m'masaladi, msuzi ndi pilafs, itha kugwiritsidwanso ntchito m'malo mwa mpunga kapena msuwani pafupifupi chilichonse.

Anthu Ena Atha Kupewa kapena Kuchepetsa

Ngakhale bulgur ndi yathanzi kwa anthu ambiri, mwina sichingakhale chisankho chabwino kwa aliyense.

Chifukwa bulgur ndimtundu wa tirigu, aliyense amene ali ndi vuto la tirigu kapena giluteni kapena tsankho sayenera kudya.

Anthu ena omwe ali ndi vuto la m'mimba, monga kutupa kwamatenda (IBD) kapena matumbo osakwiya (IBS), sangalole bulgur chifukwa chosakwanira kutulutsa. Ngati simukudziwa, yambani ndi zochepa kuti muwone momwe thupi lanu limayankhira (,).

Mofananamo, ngati mukukumana ndi vuto lililonse la m'mimba chifukwa cha matenda kapena matenda, ndibwino kudikirira mpaka zizindikilo zanu zisinthe musanayambitse zakudya zamafuta ngati bulgur kuti mupewe kukulitsa matenda anu ().

Pomaliza, ngati mukudya ma fiber ambiri ndipo mukuwona kulekerera kosakwanira kwa zakudya zamafuta ambiri, zitha kuthandiza kuchepetsa ndikukhazikitsa zakudya izi pang'onopang'ono komanso pang'ono mpaka kulekerera kwanu kutukuke.

Anthu ena, monga omwe ali ndi chifuwa cha tirigu, sayenera kumwa bulgur. Ena amatha kulekerera poyambilira ndipo ayenera kupewa kapena kungochepetsa kumwa.

Mfundo Yofunika Kwambiri

Bulgur ndi njere yonse yopangidwa ndi tirigu wosweka. Yodzaza ndi mavitamini, mchere ndi fiber.

Zakudya zokhala ndi fiber ngati bulgur zitha kuchepetsa matenda omwe amakhala ndi matenda, zimalimbikitsa kuwonda komanso kukonza chimbudzi komanso thanzi m'matumbo.

Ndikosavuta kuphika ndipo amatha kuwonjezerapo mbale zambiri, kuphatikiza masaladi, mphodza ndi buledi.

Ngati mukufuna kuyesa tirigu wa bulgur, onetsetsani kuti mukugwiritsa ntchito ngati gawo la chakudya chopatsa thanzi, chowonetsetsa kuti mukupeza zakudya zonse zomwe thupi lanu limafunikira.