Bulgur: osidingayo 100 gram nganye

Bulgur - a ukukrala ingqolowa durum ebibanjwe unyango ubushushu yokuqala, ngoko loma abese elibeka ukugqiba zokucoca, uwaphule. Kukho iindidi ezintathu sokusila: erhabaxa, zingcakacile, mncane kakhulu. Olungiswe Liyincule ingqolowa ekuthiwa koftelik ezinkulu - pilavlik. Ngaphandle efanayo engqoloweni leenkozo zengqolowa okanye couscous, kodwa kufuneka umahluko ngokwexabiso yesondlo.

ukuthandwa

Ezivenkileni bulgur kwabonakala ngokwentelekiso kutshanje yaye ngoko nangoko wazuza ngokuthandwa phakathi baseYurophu, ngenxa yokuba i kakhulu ephantsi-osidingayo kunye nemveliso okumnandi. bulgur Caloric ubiliswe 83 kcal 100 grams nganye. Ekhethekileyo oluthandayo sempahla kule minyaka kunikwe kuMbindi Mpuma.

Umzekelo, e Turkey kukho ishumi iintlobo yembewu. Unalungelo lini na ukukwazi endaweni ngempumelelo yerayisi, yebhali, okanye bulgur couscous. Xa calories ziya kuba sezantsi kangangoko kunako. Xa ukutya okuziinkozo upheka musa kuwa ngaphandle, neembotyi bangalahlekelwa imilo zabo. Kwakhona ngokupheleleyo izitya intlanzi, imifuno kunye nenyama, kunye enkosi bulgur nomsila, xa calories ujika ubuncinane. Perfect kwiintlobo ezahlukeneyo Akunakuba. Kuba izidlo ezishushu ezisetyenziswa ngokuqhelekileyo ingqolowa yomgrayo abanyulwa omhle salads, ukupheka Okungumahluko kyufta okanye meatballs.

incasa

Eyona iphambili olwahlula okuziinkozo kunye bulgur - osidingayo, ukuba ixabiso lesondlo ephantsi ngokwaneleyo, kwaye phezulu. Ngenxa nasongo yaye incasa ukukhanya Nutty, ukutya, kudityaniswe bulgur wafumana ezizodwa kunye okumnandi kakhulu. A wonke wokudla kuyigqitha komntu ezinye iinkcubeko kukwandisa phantse izihlandlo ezithathu ivolyum imveliso ogqityiweyo. Kubonakala ukuba ekulungiseleleni 100 gram ubunzima olulophu izidlo cereal okuphelele grams 300.

isakhiwo

bulgur kakhu- Ixabiso eliphezulu sele wholegrain, ixabiso caloric 100 g nganye liphantsi kakhulu. Ngenxa iqokobhe processing engephi, ninendyebo izinto umkhondo, zonke izondlo ahlale ezintsuleni.

100 grams okuziinkozo suhy eziqulethwe 8 grams ifayibha, 12.5 grams iiproteins, grams 70 carbohydrate, nenqatha - 1.7 gram. Umxholo Caloric 350 kcal.

Ngexesha lenkqubo ukulahleka ubunzima kufuneka alungiselele bulgur, calories 100 grams ipapa okuphekiweyo nganye, njengokuba sele kukhankanyiwe, 83 kilojoules, ngoko ekutyeni kuba yinto ebalulekileyo, apho ungakwazi ngokulula anelise iphango yakho. Le luvumelana umgrayo ukuba abantu amavila futhi seswekile. Kodwa ukusebenzisa ngokugqithisileyo le mveliso kubantu abane gastritis ezingapheliyo ayikhuthazwa.

izakhiwo eziluncedo

Bulgur yimveliso esimnandi nje kuphela, kodwa kakhulu luncedo ngenxa nobuninzi elikhulu iiminerali neevithamini B and E. Krupa ngokulula wendele emzimbeni. Perfect emathunjini umsebenzi inika umxholo ophezulu nefayibha yembewu. Ngaba imveliso emangalisayo luncedo phambi potassium bulgur, intsimbi, selenium, phosphorus, manganese, choline, iivithamini B5, B2, B6, B9, K, RR, kwaye iqulathe isixa olude elikhulu folic acid, njengoko kuyimfuneko ukuze umzimba ababhinqileyo. Ngokwaneleyo phantsi isalathisi Glycemic iye bulgur. Isiqulatho osidingayo izakhi kunye nokwenza kubalulekile oku cereal ekuphekeni.

Izimo

Le contraindication kuphela iyafumaneka kwabo bantu abathe gluten equlethwe bulgur, kunokubangela negazi lakho.

Bulgur nokudla

In benawo ukudla njengenqobo engundoqo kukuba ukusebenzisa bulgur ukulungiselela wayo elungile. Kumazwe aseMpuma umgrayo walungisa usebenzisa izixa ezikhulu oyile okanye ibhotolo, yaye ngokucacileyo le ndlela a akaphenduli yokudla.

ndlela kuphela tye ukulungiselela bulgur sele efunda. Umgrayo kufuneka ezaliswe ngamanzi dikidiki de kudumba. ixesha ane kuxhomekeke kubungakanani okuziinkozo. Ukuba umgrayo womsizi, ixesha ane efunekayo ngaphantsi kwe ezineenkozo irhabaxa.

Emva epheleleyo bulgur ukudumba ukulungele ukongeza salads kunye nokutya. Ukuze inguqu menu kukutya, unako mix cereal kunye imifuno fresh yaye bubhijelwe amagqabi lettuce. Isiphumo original ngokupheleleyo ukungondleki a izitya. Kuba olu hlobo lokutya naye okuphekiweyo kunye Ukongeza dolma bulgur efanelekileyo. Ukuhlangana emangalisayo ngamagqabi kweediliya kunye nokutya okuziinkozo uya kwenza incasa eyodwa esityeni.

nawahombisa Turkish

Okokuqala kuyimfuneko ukuba imizuzu-4 okanye 5 ukuya uqhotse vermicelli. Okulandelayo kufuneka ugalele chu lwalunye ukhamba bulgur baxhaya kancinci. Emva koko ugalele amanzi, dibanisa '25 yetumato Intlama netyuwa ukunambitha. Phakathi imizuzu 10 abile ukuba nivathise ngoko ikamva, ngoko mabakhavarishe ze upheke omnye imizuzu eli-10 de Ukudumba olupheleleyo mbilu. Ngaxeshanye, kuyimfuneko ukuba imbiza ibile lwalunye ukhamba neentlumaya, ukuxuba zonke izithako balondolozelwa, ukongeza amagqabi 15 iigrem yejusi yelamuni.

Isaladi "Tabula"

Ukulungiselela umnquma efunekayo ioli, bulgur, itswele eliluhlaza, iitumato, parsley, zetyeleba, nebheyizile kunye lemon juice.

Kuqala ke kufuneka ulungise isixa ukutya ocoliweyo ukufunxwa de iindumbisa epheleleyo, ngoko wabeka esityeni ngaphandle kokuhlanjwa olongezelelweyo. Iitumato ezinqwenelekayo ukukhetha iintlobo ashinyeneyo, kufuneka kusikwa iityhubhu nzulu ngokwaneleyo. ukusika nje anyanisi kwisingxobo esahlukileyo kwaye asiyixubi konke ngetyuwa, parsley zinqunqwe, zetyeleba nebheyizile. Yongeza yejusi yelamuni kunye kakhle, nolinika izithako ukufunxwa imizuzu eli-10. Emva kwexesha kufuneka ukongeza amafutha omnquma, axutywe kwakhona. Okulandelayo, kufuneka ukudibanisa zonke izithako uze ufake isitya isaladi. Nawahombisa kunye amagqabi zetyeleba mhlawumbi nebheyizile. Esityeni ogqityiweyo kuyimfuneko ukubeka efrijini ukuba ukumitha epheleleyo, emva koko angasindisa itafile.

Isaladi ugqibelele ukuba ukutya ngexesha ekutyeni, kuba kuquka okuziinkozo ezifana bulgur. Per 100 grams kwemveliso ogqityiweyo ukuba 143 kcal, 2 grams protein, 8 iigram amanqatha, 12 grams carbohydrate.

isaladi elimnandi "Tabula" ngomculo enkulu ngokugqibeleleyo khangela etafileni yaye iya kuba Ukongeza enkulu ukuba shushu.

Isuphu bulgur

Le ndlela ibonisa enye indlela womgqomo cereals: bulgur okuphekiweyo. isiqulatho osidingayo 100 grams nganye iza kuba 85 kcal.

Kuba ukulungiswa imfuneko: bulgur - 150 gram, uwathandabuze zetyeleba 3 amacephe paprika emhlabeni, 150 grams neentlumaya, itswele, 2 amacephe tomato paste, 3 amacephe oli yemifuno (ngcono - kumnquma), ityuwa kunye nobulawu ukunambitha.

Ukubeka i neelentile emanzini, ade azifikise kwethumba, uze udibanise isi bulgur, paprika kunye nobulawu. Imizuzu imizuzu eli-10.

Ngeli xesha kufuneka luyacolwa usike itswele kunye Qhotsa malunga ezimbini imizuzu de omdaka segolide, ukongeza intlama tomato ulwe.

Okulandelayo, faka itswele eqhotsiweyo zetyeleba ngembiza uze upheke malunga nemizuzu engama-20 de okuphekiweyo. Ukuhombisa, ungasebenzisa imifuno fresh.

Bulgur nemifino

Kuba kulungiselelwa uya kufuneka: cloves 4 ikonofile, 1 TSP yekoriyandire nekumin, 450 grams itumata, seqanda 450 grams, 1 ikomityi cereals bulgur. isiqulatho osidingayo 100 grams ye-mveliso ogqityiweyo nganye iphantsi kakhulu, ngoko ke ukhetho efanelekileyo kubantu abafuna ngokomzekeliso.

Bulgur kufuneka ugalele amanzi abilayo ime imizuzu eli-15. Ngeli xesha kufuneka usike itswele kunye zihlanganise ikonofile, ikumin, yekoriyandire kunye neetamati, babeka umlilo kade. Ilandelwa ngokudibanisa seqanda kunye esinqeni. Xuba kakuhle uze uqhubeke ibila omnye imizuzu engama-20. Esityeni afefe ugqibe imifuno.

Enkosi kwiipropati yalo encedayo kunye incasa ekhethekileyo, bulgur kwinani elikhulu abalandeli ehlabathini lonke. Emnandi bulgur iintlobo emangalisayo yokutya ngemihla, ukufaka umzimba isixa esikhulu iivithamini kunye neeminerali.