Sengoli: Roger Morrison
Letsatsi La Creation: 23 September 2021
Ntlafatsa Letsatsi: 17 December 2024
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Litaba

Bulgur, eo hape e bitsoang koro, ke lijo-thollo tse felletseng tse tšoanang le quinoa le raese e sootho, e nang le livithamini tsa B, likhoele, liprotheine le liminerale, ka hona e nkuoa e le lijo tse matlafatsang haholo. Ka lebaka la sebopeho sa eona, bulgur e thusa ho ntlafatsa tšebetso ea mala, e matlafatsa sesole sa 'mele le ho eketsa tlhahiso ea matla, mme e ka jeoa ka lisalateng, mohlala.

Thollo ena e na le boleng bo phahameng ba phepo 'me e bonolo ho e lokisa' me e ka sebelisoa e le mohloli oa lik'habohaedreite le faeba lijaneng tse fapaneng tsa vegan, mohlala. Leha e le lijo tse ruileng haholo, tšebeliso ea bulgur ha ea lokela ho etsoa ke batho ba kulang kapa ba sa mamellaneng le gluten, hobane ke lijo-thollo tse entsoeng ka koro, le ke batho ba nang le mafu a mala, joalo ka Syndrome Irritable Bowel, bakeng sa mohlala, ka lebaka la bongata ba likhoele tse sa kenelleheng.

Melemo ea bulgur

Bulgur e na le mafura a mangata le boholo ba likhoele, liprotheine le liminerale, tse kang phosphorus, magnesium, potasiamo, tšepe le zinki, tse nkoang e le lijo tse matlafatsang haholo. Melemo ea mantlha ea bophelo bo botle ba Bulgur ke:


  • Ntlafatso ea tšebetso ea mala, hobane e na le likhoele tse ngata;
  • E rata ts'ebetso ea mesifa le ho hlaphoheloa ha mesifa kamora ho ikoetlisa, mohlala, ka lebaka la boteng ba potasiamo le magnesium;
  • Hobane e na le tšepe le zinc, e hlasimolla tšebetso ea sesole sa 'mele;
  • E eketsa tlhahiso ea matla, kaha e na le livithamini tsa B tse ngata, ntle le ho boloka bophelo bo botle ba letlalo le tsamaiso ea methapo. Tseba melemo le moo o ka fumanang livithamini tsa B;
  • E matlafatsa masapo, kaha e na le magnesium e ngata;
  • E thibela mathata a pelo le pelo, kaha e na le thepa e khahlanong le ho ruruha le antioxidant, e thibela ho ruruha ho ka bang teng ha methapo le methapo, ntle le ho hloka mafura.

Ka lebaka la likhoele le liminerale tse ngata, bulgur, ntle le ho ntlafatsa tšebetso ea mala, e khona ho fokotsa kotsi ea mofets'e oa 'mala, mohlala. Ntle le moo, hobane e na le asiti ea folic ha e etsoa, ​​ke khetho e ntle ea lijo bakeng sa bakhachane, hobane vithamine ena e bohlokoa molemong oa kholo e nepahetseng ea sistimi ea methapo ea ngoana. Ithute haholoanyane ka folic acid nakong ea bokhachane.


Tafole ea phepo e nepahetseng ea Bulgur

Tlhahisoleseling e tafoleng e latelang e bua ka ligrama tse 100 tsa bulgur:

Lik'halori357 kcal
Likhabohaedreite78.1 g
Liprotheine10.3 g
Lipids1.2 g
K'halsiamo36 mg
Phosphor300 mg
Tšepe4.7 mg
Vithamine B1300 mcg
Vithamine B2100 mcg
Vithamine B34.2 mg

Mokhoa oa ho etsa

Ho hlophisoa ha bulgur ho ts'oana le ha quinoa kapa ea cuscus ea Moroko, ka mohlala, mme e nka metsotso e 5 ho isa ho e 20 ho latela mofuta oa bulgur e sebelisitsoeng. Ho etsa bulgur feela eketsa kopi e le 'ngoe ea bulgur ho linoelo tse 2 tsa metsi a belang ebe u e tlohela mollong ho fihlela lithollo li le bonolo.


Ha bonolo, bulgur e se e ka jeoa, e le mokhoa o matlafatsang haholo le o phetseng hantle ho feta pasta, ka mohlala, mme e ka sebelisoa e le se tsamaeang le sona kapa ho etsa lisalate.

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