I-Bulgur isetshenziswe kancane kancane okusanhlamvu kakolweni. I-steamed, ehlutshiwe kancane kancane, okusanhlamvu okuchotshoziwe ngempela impela "yobisi" ukolweni. Abanye abantu badibanisa i- bulgur nge-wheatgrass noma ukolweni ochotshoziwe, kodwa ngezinhlobo ezimbili zokugcina zezitshalo ezisetshenziselwa okusanhlamvu kakolweni okuvuthiwe - lezo ezahamba kufulawa, futhi ngenxa ye-bulgur kuyadingeka ukuba ubisi. Lo umehluko futhi unquma izindawo eziwusizo ze-bulgur.
Ukwakhiwa kwe-bulgur
Ukuze siqonde ukuthi kuwusizo kanjani iphalishi lethu, kumele sisho ngokubunjwa kwe-bulgur.
Okokuqala, ukolweni wezimbuzi uqukethe wonke amavithamini eqembu B, ngaphandle "kwezilwane" B12. Ngaphezu kwalokho, ku-bulgur kunezinhlobo eziningi ze-carotenoids, i-vitamin PP, i-E ne-K. Ngokuphathelene nezici zokulandelela, kunokuthile okuziqhayisa ngakho:
- i-calcium;
- i-potassium;
- i-phosphorus;
- insimbi;
- i-magnesium;
- i-sodium;
- i-choline;
- i-zinc;
- i-selenium;
- manganese.
I-calorie yangempela i-Balgur ngeke ijabulise abalandeli bezondlo "ezilambile" kusuka ku-340 kuya ku-360 kcal isisindo esomile esingu-100 g. Empeleni, njengokwenyama ye-carbohydrate - 50-60 g ngalinye 100 g yesisindo. Lokhu kungukuthi, umuntu angaphetha ngokuphephile ngokuthi i-bulgur ngumkhiqizo we-carbohydrate kakhulu. Kodwa lokhu akumvimbeli ukuba abe usizo!
Lezi zinhlobonhlobo zamabele okusanhlamvu kusiza ukuqinisa izindonga zemithambo yegazi, zandisa ukwelashwa futhi zisuse i-cholesterol eyingozi. Njengoba i-bulgur ingumkhiqizo ohlanganisa kakhulu i-polysaccharides, i-croup iyanciphisa okuqukethwe kokushukela egazini, ngaleyo ndlela isikhathi eside iyanelisa indlala.
Ngaphezu kwalokho, i-Bulgur ijwayelekile ukwenza imetabolism ye-lipid, iyasheshisa iphinde ikhuthaze ukuqhutshwa okunamandla kwesitembu emathunjini. Lokhu kubangelwa okuqukethwe okuphezulu kwefayibha - 15 g nge-100 g yemikhiqizo.
Ngaphezu kwakho konke lokhu, lokhu kuhlukahluka koroli kunomphumela omuhle emsebenzini wesimiso sezinzwa - kuqinisa futhi kusebenze umphumela wokucindezeleka okuncane. Konke lokhu ngenxa yephunga elimnandi le-nutty (okuyinto, ngendlela, futhi ibeka eziningi kwi-bulgur), efakazela iphariji uma ubhontshisa okusanhlamvu emafutheni.
Bulgur nokulahlekelwa isisindo
Yiqiniso, njenganoma iyiphi i-carbohydrate "ewusizo", i-bulgur ifanele ukusetshenziswa ngesikhathi sokulahlekelwa kwesisindo. Yiqiniso, lokhu akusebenzi emasimweni anezindlela zokudla ezincane-ze-carbohydrate (ungakhohlwa ukolweni wethu kakhulu we-carbohydrate).
Noma kunjalo, i-bulgur ingaba ukwengeza okuhle kunoma yikuphi ukudla okunomsoco. Njengesitsha sehlangothini, noma ingxenye yenkambo enkulu, ibhulakufesi noma i-dessert - i-bulgur ihlale iyindlela.
I-Bulgur ine- index ye-glycemic ephansi kakhulu - i-48 nje kuphela, kuyilapho i-macaroni kusukela ebangeni eliphakeme 85, futhi kusukela kufulawa omkhulu - 50. Okungukuthi, kunoma yikuphi, le croup yondla kakhulu, ngisho uma kuqhathaniswa ne-"good" pasta .
Kuyinto enhle loluhlobo lwengqolowa ngesikhathi sokulahlekelwa isisindo futhi ngenxa yokuthi kungenzeka ukupheka izitsha ezihlukahlukene kulo.
I-Bulgur, ngokujwayelekile, isetshenziselwa imiphakathi yaseningizimu nasempumalanga - evela eGrisi, e-Armenia eya eChina ngokwayo. Uma sikhuluma ngendlela elula, i-bulgur iyadingeka kuzo zonke izitsha, lapho sisebenzisa irayisi. Bamfaka e-dolma, bapheke ama-pilaf, izinto zemifino, bengeze ezinesobho, njll. Cishe njalo, uthosiwe emafutheni, njengelayisi we-risotto.
I-Bulgur yobuhle
Sonke siyazi mayelana neziqu zomzimba zomzimba nomzimba kusuka ekhofi. Ngendlela efanayo, ungathola isikhwama kusuka ku-bulgur. Ngaphezu kwalokho, ngokuxuba i-rump nganoma yikuphi amafutha abalulekile, ungenza ube massage ephumelelayo ye-anti-cellulite ngaphansi kwesha.
Zenzele imaski kusuka emanzini azungeze intamo yakho. Ukuze wenze lokhu, hlanza uju, iqanda elingu-1 ne-bulgur ebilisiwe ngokulinganayo. Ingxube isetshenziswa ebusweni imizuzu engu-15, bese ugeza ngamanzi afudumele bese uhambisa isikhumba ngesikhilimu esinomsoco. Ngakho-ke kudingeka usebenzise izinqubo ezingu-12 nsuku zonke, mhlawumbe emva kokugeza, lapho ama-pores esikhumbeni evuliwe kahle.