Bulgur, eo hape e tsejoang e le ala, ke lijo-thollo tse entsoeng ka koro e tukang ebe li omeloa ebe li li pata ka boholo bo sa tšoaneng, e leng ho etsang hore e be lijo-thollo tse potlakileng. Sebaka se tloaelehileng libakeng tsa Bochabela bo Hare le Mediterranean, li-bulgur ke ntho e tloaelehileng Tabbouleh le falafels, ho eketsa phepo e matla ea punch le monate oa linate. Ho ruile lik'habohaedreite tse rarahaneng, fiber le protheine, bulgur ke tlatsetso e kholo ho batho ba latelang merero ea lijo tsa meroho le li-vegan, hammoho le batho ba lekang ho ja bophelo bo botle haholoanyane.
Bulgaria e atisa ho etsoa ka koro ea durum, empa ha e le hantle, hoo e batlang e le koro, e thata kapa e bonolo, e khubelu kapa e tšoeu, e ka etsoa bulgur. U ka fumana bulgur kabenkeleng ea hau ea selemo ho pota.
| Bulgur Nutrition Facts | |
|---|---|
| Ho Sebeletsa Boima ba senoelo se 1 se phehiloeng ha ho letsoai (182 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 151 | |
| Lik'halori tse tsoang Fats 4 | |
| Kakaretso ea Fat 0.4g | 1% |
| Ho khotsofatsoa Fat 0.1g | 0% |
| Polyunsaturated Fat 0.2g | |
| Monatsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Potasiamo 123.76mg | 4% |
| Li-carbohydrates 33.8g | 11% |
| Fiber Fiber 8.2g | 33% |
| Litlhapi 0.2g | |
| Protheine 5.6g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 2% · Iron 10% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Senoelo se seng sa bulgur e phehiloeng ke lik'hilojule tse 151 le 33,8 dikgerama, ligrama tse 8 tsa fiber, le ligrama tse 5,6 tsa protheine. Le hoja bulgur e se lijo tse tlaase tsa lik'habohaedreite, ke habohlokoa ho bontša hore ligrama tse 8 tsa lik'habohaedreite tse fumanoang ka bulgur li tsoa fiber, e leng se etsang hore e be mohloli o mongata oa li-carbohydrate o tletseng haholo le o nang le limatlafatsi.
Ha e le hantle, ka ho sebetsa, bulgur e na le fiber ho feta quinoa, oats, le poone. Lijo tse nang le li-fiber li ka u thusa hore u lule u tletse, u hule k'holeseterole hōle le pelo, 'me u boloke tsoekere ea mali e tsitsitse ka ho eketsa tsoekere ka maling butle-butle.
Melemo ea Bophelo
Bulgur e tletse lijo tse nang le phepo e nepahetseng. Ke mohloli o babatsehang oa ho tlatsa fiber, e leng karolo ea boraro ea chelete e khothalletsoang letsatsi le leng le le leng.
Hape ke mohloli o motle oa liprotheine, mohaho oa moriri, letlalo le lipekere.
Bulgur ke mohloli o motle oa tšepe, e leng oa bohlokoa ho etsa lisele tse khubelu tsa mali hammoho le li-hormone tse itseng, liprotheine le li-neurotransmitters. E boetse e na le li-vithamine tsa B, tse thusang liprotheine, lik'habohaedreite le ho senya mafura.
Qetellong, bulgur ke mohloli o motle oa manganese, phosphorus le selenium .
Lipotso tse tloaelehileng
Ke kopa ho ja bulgur haeba ke le lijo tsa gluten?
Che, bulgur e entsoe ka koro 'me e na le gluten. Lihlahisoa tse ling kaofela tse nang le gluten li kenyelletsa quinoa, raese, raese e hlaha, le nyalothe.
Ho Nata le ho Boloka
Reka bulgur e koetsoeng hantle le e tiisitsoe ka thata. Sheba lebokose 'me u batle letsatsi la ho qetela kapa letsatsi la ho rekisa le ho khetha e ncha ka ho fetisisa. Haeba bulgur e na le monko oa mafura kapa o monate, ho bolela hore mohlomong o fetile tlhōrō ea eona mme o lokela ho lahla. Ho e-na le hoo, limela li lokela ho sheba le ho fofonela li le monate kapa ho se na monko ho hang.
Lihlahisoa tsohle, joaloka bulgur, li lokela ho bolokoa ka hloko ho feta li-counterparts tsa tsona hobane oli e phetseng hantle e fumanoang haholo ka likokoana-hloko tsa thollo e ka senyeha ka mocheso, leseli le mongobo. Ka lebaka leo, ke habohlokoa ho boloka bulgur ka setsing se se nang metsi sebakeng se pholileng se omileng.
E tla tsoela pele ka likhoeli tse tšeletseng ka tsela ena. Ho atolosa bophelo ba sethalafatsi, e behe ka lehare-e ka nka selemo se kang sena.
Hang ha u phehiloe, e boloke ka sehatsetsing 'me ue sebelise matsatsing a' maloa.
Mokhoa o Molemo oa ho Lokisetsa Bulgur
Bala litaelo tsa liphutheloana bakeng sa ho pheha bulgur. Hobane e se e phehiloe pele e ka etsoa kapele, metsotso e ka bang 10 ho ea ho e 20. Hang ha o se o lokiselitse, sebelisa bulgur ho eketsa liprotheine le fiber ho salate, lijo tse chesang, li-muffin, lijana tse nang le bophelo bo botle le lijo tse tloaelehileng.
Senya lik'habohaedreite tse hloekileng tse kang raese e tšoeu le bulgur 'me u sebelise meroho e halikiloeng le protheine e omeletseng joaloka khoho, turkey kapa tlhapi.
Kapa kopanya li-bulgur li-meatballs kapa li-meatloaf ho matlafatsa lijo tsa hau. U ka boela ua eketsa bulgur ho li-soups, chilis, le stews.
Recipes Le Bulgur
- Bulgur le Carrot Pilaf
- Bulgur le Ginger le Orange
- Middle East Burgers le Sauce ea Yogurt
> Mehloli:
> Linus Pauling Institute. Micronutrients bakeng sa bophelo bo botle. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Lekhotla le leng le le leng la lijo-thollo. Ho bokella lijo tsohle. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains