Il anapezazo, yemwenso amadziwika kuti ziphuphu o bulgur, Ndi chimanga cha miyambo yophikira ku Middle East.
Olemera Fiber ndizofunikira zofunikira pa thanzi lathu, chakudyachi ndi chosavuta kukonzekera komanso chosinthika kwambiri.
Zimachokera kuti? Zangokhala za tirigu wouma komanso wosweka, chifukwa chake mawonekedwe ake m'miyeso yaying'ono kwambiri ofanana ndi msuwani wake.
Tiyeni tiwone momwe tingaphikire anapezazo ndi chifukwa chake nthawi zambiri amayenera kupatsidwa chakudya.
Bulgur: ndi chiyani ndikusiyana ndi abale ake
Monga tawonera pamwambapa, bulgur ndi chimanga chomwe chimachokera tirigu wophikidwa kale, chifukwa chake, ili ndi mchere wogwirizanitsa kotero siyabwino ma celiacs.
Ikaphika imakhala yofanana kwambiri ndi Kinoya et al msuwani wanga; chomwe chimadziwika kuti ndi nyemba zosasinthasintha komanso ulusi wambiri, zothandiza kuti pakhale e yoyenera kuyenda kwamatumbo pafupipafupi.
@ Alirezatalischioriginal
Momwe mungaphike
Bulgur akadali chimodzi mwazinthu zazikuluzikulu pazakudya zambiri zaku Middle East zophikira.
Kakhitchini ndi chakudya chodalirika kwambiri, chifukwa chimatha kugwiritsidwa ntchito popanga mitundu yosiyanasiyana ya maphikidwe, kuyambira masaladi ozizira mpaka msuzi, kudutsa maphunziro abwino monga biringanya wothiridwa bulgur, mpaka nyama za nyama ndi ma burger otengera bulgur, njira yabwino kwambiri yamasamba.
Potengera mtundu waku Middle East, tikupangira kugwiritsa ntchito bulgur kukonzekera Sungani e pilau, mwina kutumikiridwa ndi ndiwo zamasamba ndi zonunkhira; kapena, gwiritsani ntchito phala ili ngati maziko okonzekera osusuka phala, pa chakudya cham'mawa chopatsa thanzi komanso china.
Pamsika amapezeka munjira zitatu:
- mbewu zazing'ono
- mbewu zapakatikati
- Mbewu zouma
Kutengera mtundu wa njere, nthawi yophika imasiyanasiyana, kuyambira 3 mpaka 20 mphindi.
Kodi kuphika? Zitha kuphikidwa ngati mpunga kapena msuwani; chifukwa chake, potentha madzi amchere wofanana ndi kuchuluka kwa bulgur kawiri.
Chifukwa muyenera kudya pafupipafupi
Bulgur ndi phala lopindulitsa kwambiri komanso katundu, ndichifukwa chake kuli kofunika kulidya nthawi zambiri muzakudya zanu.
Kuphatikiza pa ulusi wambiri, njere zakale izi ndizolemera vitamini A ndi mchere wamchere monga:
- chitsulo
- Calcio
- mankhwala enaake a
- Manganese
- Sodium
- potaziyamu
Zina mwazabwino zomwe timanena:
- Zimapangitsa kuti shuga azikhala m'magazi, mwachitsanzondondomeko ya glycemic. Chifukwa chake? Zawonetsedwa kuti kuchuluka ndi mtundu wa chakudya chomwe timayika m'zakudya zathu kumatha kukhudza milingo ya shuga. Chifukwa chake, ndibwino kuti muzidya zakudya zochepa za glycemic index, monga bulgur, oats, balere, nyemba, mphodza, yogurt, pasitala ndi ndiwo zamasamba zokhala ndi wowuma kwambiri. Zimakhudzanso kuchuluka kwa shuga m'magazi kupanikizika, Pachifukwa ichi, akatswiri amalimbikitsa kutsatira moyo wathanzi komanso kuchita masewera olimbitsa thupi, wokhoza kulimbikitsa kupumula kwa thupi ndi malingaliro, monga Yoga kapena Pilates.
- Zimalimbikitsa kukula kwa maluwa am'mimba; M'malo mwake, kwawonetsedwa kuti kuyika chakudya chokwanira chokwanira mu zakudya za munthu kumathandizira microbiota.
- Zimathandizira kukhalabe mtima wathanzi; M'malo mwake, chakudyacho chimakhudza thanzi la mtima wathu komanso kugwiritsa ntchito zakudya zomwe zili ndi triglycerides ndi cholesterol kungapangitse kuti munthu akhale ndi matenda amtima, chifukwa amachulukitsa mayiko otupa komanso amakhudza kuthamanga kwa magazi.
- Zimakondera kuyenda matumbo, chifukwa cha kuchuluka kwa ulusi; chifukwa chake, idyani bulgur komanso zakudya zina zonse ndi fiber aAmathandiza kupewa mavuto osiyanasiyana, monga kudzimbidwa. Inde, chifukwa ulusi m'matumbo umakhudzana ndi madzi, umayamwa ndi kutupa, motero kupangitsa matumbo kuyenda.
- Imalimbikitsa kuonda, chifukwa ulusi womwe uli m'menemo umawonjezera kukhutira, zomwe zimatitsogolera kudya pang'ono ndikusunga kalori tsiku lililonse. Chifukwa chake, kuyambitsa zakudya zonse m'zakudya zanu ndi njira yabwino yopewera kunenepa; Kuphatikiza apo, kuchepetsa kumwa kwa shuga kosavuta, sitashi ndi chakudya kwawonetsedwa kuti kumachepetsa kuchuluka kwa insulin m'magazi, kumapangitsa kuti muchepetse thupi, ngakhale zotsatira zakudya kwakanthawi kochepa kwamahydrohydrate sizikudziwikabe. Chifukwa chake, ngati cholinga ndikuchepetsa thupi, nthawi zonse pamafunika kufunsa katswiri wazakudya. Kuphatikiza apo, ndikofunikira kutsindika kuti kuti muchepetse thupi muyenera kutsatira chakudya chamagulu, chosiyanasiyana komanso chosiyanasiyana kuchepetsa zonenepetsa okhutira, zokhazikika.
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