Krupa bulgur: maubwino ndi zovulaza za matenda ashuga

M'mayiko a Kum'mawa ndi ku Mediterranean, croup wotchedwa bulgur anali wotchuka kwambiri. Imawonjezeredwa ku zakudya zosiyanasiyana, kuphatikiza maphunziro oyambira, ndipo amakonzedwanso monga mbale yakumbuyo.

M'dziko lathu, chimanga chawoneka posachedwa ndipo ambiri sadziwa za malo ake. Komabe, izi sizongokhala zachilendo, komanso gwero lazinthu zambiri zofunikira mthupi.

Kuphatikiza apo, bulgur ya matenda ashuga ndi chinthu chofunikira kwambiri, chomwe chimayenera kuphatikizidwa muzakudya, kutsatira malamulo ena. Tidzakambirana mwatsatanetsatane pambuyo pake m'nkhaniyo.

Mbiri pang'ono

Bulgur, mayiko ena amatchedwa mosiyana. Ichi ndi bulgor, burgul, gurgul. Bulgur mwachilengedwe ndi tirigu wamkaka. Kuti tipeze mbewu zoterezi, mbewuzo zimafunikira kuwotchera, kenako ziume padzuwa ndikutsuka zinyalala. Gawo lomaliza ndikuphwanya mbewu mumakina apadera. Chingwe chotsirizidwa chimakhala ndi kukoma pang'ono kwapakudya komanso kununkhira pang'ono.

Kofelik

Pali mitundu iwiri ya bulgur, yomwe ndi:

• pilavlikkukhala ndi kukula kwakukulu, kumagwiritsidwa ntchito ngati mbale zam'mbali ndi pilaf;
• kofelikkakang'ono kakang'ono, owonjezeredwa ku saladi, dolma, ma boardb.

Semolina ndi cousinc amapangidwanso ndi tirigu, omwe amasiyana pakupera bwino komanso pakati. Chinthu china chosiyanitsa ndi bulgur chimawonedwa ngati chithandizo choyambirira cha kutentha, chifukwa chake kulawa kumakhala bwino ndipo phala imakhala yophwanyika.

Izi zadziwika kwazaka zoposa 4000. Pazakudya zamdziko lonse la India, mayiko a Mediterranean ndi East, Bulgur ndi gawo lamadzi ambiri. Groats adapezeka ku Europe zaka zingapo zapitazo, ndipo ku Russia kokha. Imabweretsa ndi amalonda a Maghreb omwe amalemekeza kwambiri ndi kuyamikira chalichi. Amabweretsa chimanga limodzi ndi miyala yamtengo wapatali, zokongoletsera, ngakhale kuti zimatenga malo ambiri.

Kuphatikizika, ma calories, index ya glycemic

Kuphatikizidwa kwa bilgur kumakhala ndi mavitamini ndi michere yambiri, ndizofunikanso kwa anthu omwe ali ndi matenda ashuga, omwe amafunikira zakudya zapadera.

Chifukwa chake, phala ili ndi izi:

• CHIKWANGWANI, phulusa;
• mono- ndi disaccharides;
• mavitamini (A, B, E, K, P);
• mafuta acids;
• ulusi wa organic;
• riboflavin, choline, lysine, pyridoxine;
• kufufuza zinthu (phosphorous, potaziyamu, magnesium, sodium, chitsulo, calcium, mkuwa, selenium, zinc).

Zopatsa mphamvu zama calorie ndizoyambira 340 mpaka 365 kcal. Zimasiyanasiyana kutengera mtundu wa tirigu, njira yowumitsira. Bulgur glycemic index ndi yotsika. Gome la GI likuwonetsa kuti ndi magawo 47. Ndipo mndandanda wa glycemic wa bulgur yophika ndi magawo 50-55.

Ntchito zothandiza mbewu monga chimanga

Pali zinthu zambiri zothandiza za bulgur, iwo, pamodzi ndi kukoma kosangalatsa, zimapangitsa kuti zikhale zotchuka komanso zofunika padziko lonse lapansi. Izi ndi izi:

• imawongolera kukonza kwa mtima chifukwa cha kuchuluka kwa folic acid ndi vitamini B6. Zomwe zimapangidwa zimathandizira kuchepetsa milingo ya homocysteine, yomwe imakhala njira yolimbikitsira makoma amitsempha yamagazi. Zotsatira zake, chiopsezo cha matenda a mtima kapena matenda a mtima amachepa kwambiri;
• amathandiza kupewetsa khansa, makamaka zotupa mu esophagus, colon, ndi mammary gland. Katunduyu amatsimikiziridwa ndi kukhalapo kwa kuchuluka kwamaluwa okwanira mu malonda;
• imaletsa kupangidwa kwa miyala mu ndulu mwakuchepetsa katundu pa chiwindi kudzera muzomera. Zimakupatsanso mwayi wokhazikika wamagazi m'magazi, kumawonjezera mphamvu ya insulin mu shuga. Kuphatikiza apo, zotsatira zabwino zimadziwika polemekeza matumbo. Kutaya chakudya kumayambiranso kwina, ndipo kudzimbidwa kosatha sikumavutikanso;
• kumawonjezera kuchuluka kwa magnesium m'kusowa kwake, komanso zinthu zina zopindulitsa zomwe zimapanga izi;
• imalepheretsa kupezeka kwa magazi m'thupi, matenda a mafupa, mavuto muntchito ya mtima ndi mitsempha chifukwa cha kukhalapo kwa betaine. Ichi, limodzi ndi folic acid, chimakhala chofunikira kwambiri pakakhala kuti palibe matenda ambiri oyipa, monga matenda a Alzheimer's, osteoporosis;
• imalepheretsa kupezeka kwa magazi m'thupi, kuperewera, chidwi, tsitsi loyambirira chifukwa cha mkuwa womwe umapangidwa;
• amathandiza ndi kuwonda. Ngakhale burgur yapamwamba kwambiri, imapatsa thanzi, ndipo phala lambiri ndilokwanira kukwaniritsa thupi. Kuphatikiza apo, chifukwa cha kuleka kwakadali kogulitsa, njala sikuwoneka posachedwa, zomwe zimathetsa kufunika kwazakudya zowonjezera. Komanso, kuphika sikutanthauza shuga kapena mchere wambiri, sikofunikira kugwiritsa ntchito batala kapena mkaka;
• Imathandizira kagayidwe ndipo imachulukitsa kupirira chifukwa cha CHIKWANGWANI, chomwe chimathandizira kagayidwe kake ndikuyeretsa thupi la poizoni. Ma calorie apamwamba amatha kubwezeretsa mphamvu pansi pazinthu zambiri;
• Kugwiritsa ntchito zakunja monga mawonekedwe a chigoba cha kumaso kapena kubaya kwa thupi. Ngati mukuwonjezera dzira ndi uchi ku phala, mumapeza njira yokhazikika ya khosi ndi khosi.

Contraindication ndi kuvulaza

Komabe, chilichonse chomwe chimakhala ndi contraindication, ngati sichinyalanyazidwa, chomwe chitha kuvulaza thupi.

Ponena za iwo omwe akufuna kuchepa thupi, zanenedwapo kale kuti bulgur nthawi zambiri simalimbikitsidwa pa matenda a shuga 2, makamaka makamaka.

Nthawi yomweyo, chifukwa chakutha kukhutiritsa thupi mwachangu, sizokayikitsa kuti angafune kudya kwambiri, ngakhale amve kukoma. Ndikofunika kukumbukira kuti kapangidwe kazinthu kameneka kamaphatikizanso gluten, yomwe imatengedwa kuti ndi yolimba. Omwe ali ndi vuto lililonse pazinthu izi, ndikosayenera kugwiritsa ntchito bulgur, apo ayi adzakumana ndi dyspepsia, flatulence, kugona, kufooka.

Ndikofunikira kupatula chogulikacho mu zakudya ngakhale pakakhala matenda am'mimba, gastritis, matenda ena aliwonse otupa a m'mimba.

Momwe mungagwiritsire ntchito?

Chifukwa cha zopindulitsa zake, bulgur ndikulimbikitsidwa kwa odwala matenda ashuga.

Pankhaniyi, muyenera kutsatira malamulo ena. Izi zitha kukhala chakudya chachikulu monga mbale yakumbuyo, komanso zowonjezera mukaziwonjezera ku saladi.

Nthawi zambiri, imayesedwa mu poto ndipo mafuta amawonjezeredwa. Amapereka fungo labwino. Komabe, kwa anthu omwe ali ndi matenda ashuga, ndibwino kupatula njira iyi yokonzekera.

Ndikwabwino kuphika chimanga munthawi imeneyi. Gawo liyenera kukhala 1: 3 pokhudzana ndi madzi. Ingowonjezerani mchere ndikuphika mpaka wokoma. Kuchokera kuphala loterolo mutha kuphika ma meatbord kapena kuwonjezera pa saladi, msuzi.

Maphikidwe

Kuphatikiza pa phala yophika wamba yophika mbale, mutha kuphika zakudya zambiri zosangalatsa ndi bulgur. Tiyeni tifotokozere maphikidwe osavuta.

Kwa Turkey Bulgur mufunika izi:

• 300 gr bulgur;
• 1 biringanya;
• Tsabola 1 wamphero;
• 7 tomato wokoma;
• 3 cloves wa adyo ndi anyezi 1;
• 600 ml msuzi wowonda wa nyama;
• gulu la parsley ndi katsabola;
• zokometsera ndi mafuta ophikira.

Kuti mukonze mbale, muyenera kuwira tirigu pa msuzi wachiwiri mpaka wachifundo (pafupifupi mphindi 25). Ndikofunikira kudula masamba: biringanya mu masentimita awiri, tomato mkati mwake, adyo mu magawo owonda, tsabola m'mphepete. Masamba onse, kupatula adyo, ayenera kuyikidwa mu chiwaya chokazinga ndi mafuta.

Ayenera kukazinga kwa mphindi imodzi pamwamba pa kutentha kwambiri, kenako amachepetsa kutentha ndikuphika pansi pa chivindikiro. Musanaphike, onjezani adyo m'mphindi zochepa. Kenako phala, mchere, zokometsera ndi amadyera zimawonjezeredwa ku masamba. Zonse ziyenera kusakanizidwa, kuchotsedwa pamoto, kenako ndikuumirira mphindi 15 pansi pa chivindikiro.

Ndizokoma kwambiri kugwiritsa ntchito burgur pakukulira tsabola tsabola. Zophatikizira zikufunika izi:

• 2 tsabola;
• 150 gr. bulgur yophika;
• 100 gr. Tchizi cha Adyghe;
• 1 tbsp. l walnuts;
• 1 clove wa adyo;
• 1 tbsp. l nonfat wowawasa zonona;
• mafuta a masamba.

Kuti akonze mbaleyo, muyenera kuwaza tchizi, kuphwanya mtedza, kulola adyo kupukutira ndi kusakaniza zonse, mchere wambiri. Tsabola limadulidwa m'makola awiri ndipo mbewuzo zimatulutsidwa. Finyani ndi kuphika pa grill.

Makanema okhudzana nawo

Kodi bulgur ndi chiyani ndikupanga mankhwala? Mayankho mu kanema:

Chifukwa chake, bulgur ndiyoyenera kusamaliridwa kuti iphatikizidwe muzakudya za munthu aliyense, chifukwa zopindulitsa zake ndizofunikira kwambiri mthupi. Izi ndizowona kwa anthu odwala matenda ashuga, popeza mankhwalawa amathanso kuwongolera kuchuluka kwa shuga m'magazi, kuwonjezera mphamvu ya insulin. Nthawi yomweyo, bulgur ndi matenda a shuga a 2 sizinthu zogwirizana kwambiri. Nthawi zambiri, kudya mbewu monga chimanga sikuli koyenera chifukwa cha phindu lake la zakudya komanso zopatsa mphamvu.