Neeg Siab Tawv

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Bulgur yog cov khoom noj tiav pob kws, uas tau txais los ntawm blanched, qhuav thiab zuaj nplej, uas feem ntau npaj tau los ntawm durum lossis cov nplej dawb. Kev siv cov bulgur tau ntev tau muab rau hauv cov kev ua noj ua haus ntawm cov kab lis kev cai ntawm Balkans, Middle East thiab Is Nrias teb. Kuj tsis ntev los no, rau ntau caum lub xyoos, bulgur tau yog ib feem ntawm qee qhov mania rau kev noj zaub mov kom sib npaug hauv Western Europe thiab Tebchaws Asmeskas.

Qhov tseeb, bulgur xeeb los ntawm cov tswv yim pom. Thaum stewed, qhuav thiab tom qab ntawd tsoo, nws tuaj yeem khaws cia ntev thiab, yog tias tsim nyog, siav rau lub sijhawm luv dua li nplej. Tsis tas li ntawd, ua tiav nyob rau hauv txoj kev no, bulgur khaws cov khoom noj muaj txiaj ntsig ntawm cov nplej tsis poob cov zaub mov tseem ceeb xws li protein.

Mus txog 5 xyoo dhau los bulgur yog qhov tseem ceeb ntawm cov zaub mov noj txhua hnub hauv peb lub teb chaws. Tab sis tom qab ntawd mov tau hloov nws, xws li quinoa hauv Asmeskas Qab Teb. Niaj hnub no, txawm li cas los xij, ob qho tib si bulgur thiab quinoa tau rov kho dua tshiab - lub siab xav noj zaub mov zoo thiab tsis muaj txiaj ntsig, tau coj lawv rov qab los rau peb cov zaub mov txhua hnub. Yog li nws yog thoob ntiaj teb.

Muaj pes tsawg leeg Bulgur

Bulgur muaj 76% carbohydrates, uas yog ntau heev, tab sis nws kuj muaj fiber ntau (18%), uas ua rau nws qhov kev nqus tsawg, feem ua rau qeeb ntawm qhov kev nqus ntawm carbohydrates thiab yog li ua rau nws zoo siv (hauv qhov ntau me me, nce mus rau 50 g ib hnub) thaum lub cev yuag poob. Yog tias koj tsis xav kom poob phaus, bulgur yog qhov txiaj ntsig zoo ntawm cov carbohydrates thiab tuaj yeem muab cov khoom noj kom yooj yim los hloov ua cov ncuav dawb. Lub glycemic Performance index ntawm bulgur yog 46. Piv rau tib tus nqi ntawm cov nplej tsis tiav, bulgur muaj fiber ntau thiab protein ntau, muaj cov vitamins thiab minerals ntau dua thiab qis glycemic index.

Tus nqi noj haus hauv 100 g ntawm nyoos bulgur:

Calorie: 342

Protein: 12.29 g

Carbohydrates: 75.87 g

Rog: 1.33 g

Fiber: 18.3 g

Cov zaub mov muaj hnub nyoog: calcium: 35 mg., Hlau: 2.46 mg., Magnesium: 164 mg., Phosphorus: 300 mg., Potassium: 410 mg., Sodium: 17 mg., Zinc: 1.93 mg., Tooj: 0.335 mg., Cov khoom noj muaj ntau: 3.048 mg., Selenium: 2.3 mg.

Cov Tshuaj: Vitamin C: 0, Thiamine (B1): 0.232 mg., Riboflavin (B2): 0.115 mg., Niacin (B3): 5.114 mg., Pantothenic acid (B5): 1.045 mg., Vitamin B6: 0.342 mg.

Folate (ntuj B9) (folic acid yog hluavtaws vitamin B9): 27 mcg., Choline: 28 mg., Vitamin B12: 0, Vitamin A: 9 IU, Lutein + zeaxanthin: 220 mcg., Vitamin K: 1.9 mcg.

Amino acids: Tryptophan: 190 mg., Threonine: 354 mg., Isoleucine: 455 mg., Leucine: 830 mg., Lysine: 339 mg., Methionine: 190 mg., Cystine: 285 mg., Phenylalanine: 580 mg., Tyrosine: 358 mg., Valine: 554 mg., Arginine: 575 mg., Histidine: 285 mg., Alanine: 436 mg., Aspartic acid: 630 mg., Glutamic acid: 3.878 gr., Glycine: 495 mg., Proline: 1,275 g, Serine: 580 mg.

Xaiv thiab cia ntawm bulgur

Bulgur yog muag hauv ntau lossis pob, feem ntau yog pob ntawm ib nrab thiab 1 kg. Nws cov xim yog sib dua lossis tsaus dua nyob ntawm nws hom thiab ntau. Nws muaj nyob hauv 4 hom - me me rau Arabic zaub xam lav Tabbouleh thiab nqaij pob, ob qho kev xaiv qhov nruab nrab rau qhov cub thiab ntau tshaj plaws. Tag nrho cov av coarsely hauv av bulgur yog cov zaub mov noj qab nyob zoo rau cov nplej hauv sarma thiab cov kua txob, hauv cov nqaij qaib lossis nqaij yaj, hauv kev npaj ntawm sarma mob siab.

Thaum xaiv bulgur, ntxiv rau kev soj ntsuam lub hnub tas sij hawm ntawm pob, yog tias nws tau ntim khoom, nws yog qhov zoo rau saib cov noob taum lawv tus kheej thiab pom yog tias muaj qhov chaw lwj, noo lossis pwm. Tom qab qhib lub pob, khaws cov bulgur rau hauv lub thawv kaw ntom nti uas muaj lub hau kaw kom nruj.

Ua noj daim ntawv thov ntawm bulgur

Bulgur yog ib txwm qhia hauv cov neeg nyiam hom zaub mov thiab cov tais diav xws li cov nqaij yaj nrog cov bulgur lossis Stuffed luav nrog bulgur yog qhov nyiam ntawm ntau ntawm peb. Bulgur tau yooj yim hloov cov mov lossis nqaij hauv koj cov zaub mov noj. Koj tuaj yeem ntxiv bulgur rau ib qho twg los yog cov zaub xam lav thiab tseem siv nws rau pluas tshais nrog lub suab thaj zib ntab thiab txiv hmab txiv ntoo thiab noob txiv tsis muaj kev txhawj xeeb tias koj tau poob cov zaub mov tseem ceeb uas koj lub cev xav tau.

Bulgur mus zoo nrog txhua hom dos - shallots, dawb, qij, leeks thiab ntau yam zaub thiab cag, xws li cov qos yaj ywm, carrots, parsnips, zaub, thiab lwm yam. Nws yog cov zaub mov tiav cov khoom lag luam, nyob hauv qhov chaw tseem ceeb hauv kev ua zaub mov hauv Bulgarian, feem ntau yog los hloov cov txhuv. Muab cov txiaj ntsig zoo rau cov tais diav. Nrog bulgur koj tuaj yeem npaj ib lub ncuav qab zib lossis khoom qab zib. Qhov pom zoo kom txaus thaum ua noj yog 1: 3 (1 ntu roj rau 3 ntu dej). Koj tuaj yeem tsau nws hauv dej kub lossis rhaub nws thiab ntws.

Muaj cov kua semolina thiab taum pauv bulguruas yog lub siab muaj protein ntau kev noj haus. Lawv pab txhawm rau txhim kho cov qauv ntawm cov ntaub ntawv ntawm cov nplej zom thiab pastries thiab nce lawv cov txiaj ntsig kev noj haus. Lawv kuj tseem siv rau hauv kev npaj ntawm kev sau, hauv qee hom sprinkles, rau kev npaj cov khoom qab zib nrog mis thiab hmoov txhuv nplej siab, txhim kho qhov qab ntawm cov khoom.

Soy bulgur tuaj yeem ua rau kom muaj kev noo dua qub hauv kev khaws cov khoom lag luam thiab khaws cov khoom tshiab. Tseem muaj txhuv bulgur, uas tau tsau rau hauv dej, npog thiab sab laug kom poob, tom qab ntawd nws tuaj yeem siv rau zaub qhwv tabouleh, cov kua txob ntawm lub txiv ntseej, thiab lwm yam.

Yaj nrog bulgur

yaj - 2 kg faib; bulgur - 2 tsp.; mov - 1/2 me nyuam diav; dos - 2 cov pob tshiab; dej - 6 teev; qij - 2-3 qia tshiab; devesil - 1 kev txuas; kua txob; txiv ntaub ntoo; ntsev; [roj.

Teem cov nqaij yaj faib rau hauv yias. Ua kom zoo zoo li lub dos thiab qej, sib xyaw nrog cov mov thiab bulgur thiab ntxiv rau lawv cov menyuam yaj hauv lub tais. Ncuav dej sov thiab ci cov tais rau li 2, 5-3 teev hauv qhov cub muaj zog hauv qab ntawv ci.

Classic Turkish pilaf nrog bulgur

bulgur - 1 tsp. tseem grain ntxhib; broth - 2 tsp. cov nqaij qaib kub; dos - 1 dos; ntsuab kua txob - 1 daim, coarsely tws; txiv lws suav - 1 daim, tsuav nqaij; puab muag - 1 soj; roj - 1 tbsp.; ntsev kom saj.

Txoj kev npaj: Sov lub butter rau hauv ib lub lauj kaub tob nrog lub hau thiab muab cov dos ua kom txog thaum translucent. Ntxiv cov zaub thiab ncuav dua cov kua zaub. Thaum nws rwj, hliv cov bulgur, do thiab txo cov cua sov. Stew nyob rau hauv ib lub hau kom txog thaum npaj txhij thiab thaum kawg lub caij nrog cov txuj lom. Ua rau Classic Turkish Pilaf nrog bulgur nrog tarator lossis kefir.

Cov txiaj ntsig kev noj qab haus huv ntawm bulgur

Lub bulgur yog cov ntaub ntawv sau tseg nyob rau hauv cov nqe lus ntawm cov as-ham zoo ntawm lwm yam kev ua zaub ua mov. Nws muaj cov vitamins B, uas yog lub luag haujlwm rau kev ua haujlwm ntawm lub paj hlwb, cov plaub hau zoo nkauj thiab cov tawv nqaij huv, vitamin A, tsim nyog rau kev pom kev zoo thiab tiv thaiv kev kis kab mob, vitamin E (tiv thaiv kev laus ua ntej), vitamin D (rau kev noj qab haus huv cov pob txha thiab cov hniav)), ntau cov kab kawm (hlau, tooj liab, iodine).

Phosphorus yog ib qho muaj txiaj ntsig zoo thiab qhov tseem ceeb ntawm bulgur. Nyob rau hauv cov ntsiab lus ntawm cov ntsiab lus, bulgur yog yuav luag 2 lub sij hawm zoo dua rau lwm cov lis. Phosphorus yog qhov xav tau tsis yog rau kev siv lub cev tsis ua haujlwm thiab lub hlwb zoo, tab sis kuj tseem yog cov keeb kwm tseem ceeb rau cov neeg ncaws pob vim cov phosphorus ua rau kom cov leeg mob ntxiv.

Tsis tas li ntawd, bulgur yog nplua nuj hauv lysine. Lysine yog ib qho amino acid uas muaj cov tshuaj tiv thaiv kab mob, tshwj xeeb tiv thaiv cov microbes uas ua rau mob herpes thiab mob khaub thuas, tswj kev loj hlob thiab ua kom lub plawv muaj kev noj qab haus huv. Lysine koom nrog kev tsim khoom ntawm collagen, uas ua rau cov tawv nqaij du thiab txhawb, tiv thaiv cov tawv nqaij. Bulgur kuj tseem muaj txiaj ntsig rau lub cev yuag, vim tias nws muaj ntau ntawm cellulose, uas tshem tawm cov co toxins thiab co toxins tawm ntawm lub cev, thiab cov tshuaj uas tiv thaiv kev ua kom rog. Hauv cov khoom puag thaum ub, bulgur tau siv los ua tshuaj tua kabmob rau menyuam yaus thiab cov laus nrog mob khaub thuas.

Taum taum thiab bulgur pab kho ntshav qab zib, mob plawv thiab ntau lwm yam kab mob. Yog tias koj nquag muaj rau hauv koj cov ntawv qhia ua zaub mov bulgur, koj tuaj yeem txo cov ntshav siab, ua kom lub cev tsis txaus, cuam tshuam nrog kev o thiab txawm tias rog dhau. Fiber yog ib qho ntawm qhov zoo ntawm bulgur. Lawv muaj qhov tseeb ua rau tsis tuaj yeem tiv thaiv cov dawb radicals, tiv thaiv kev nce siab hauv cov ntshav qab zib cov ntshav thiab tswj cov metabolism hauv lub cev. Cov សរសៃ ua ntu tu lub slag, khi rau cov ntsev ntawm cov hlau loj thiab pab ua kom pov tseg.

Neeg txhais lus rau kev zoo nkauj thiab lub duav

Muaj heev ob peb cov pluas noj ntawm lub hauv paus bulguruas tuaj yeem pab koj kom poob phaus noj qab haus huv thiab nyob tas mus li. Vim lub siab cov ntsiab lus ntawm fiber ntau hauv bulgur, uas swells hauv plab plab, koj tsis xav tias tshaib plab ntev thiab koj xav tias muaj txhij. Qhov no yog qhov ua rau lawv noj zaub mov kom haum rau cov txiv neej pheej xeeb rau kev noj qab haus huv thiab noj zaub.

Tus nqi ntawm cov fiber ntau hauv ib hnub yuav tsum tsis pub tshaj 30 g kom zam kev phiv xws li tsam plab thiab roj. Bulgur yog muaj roj tsawg thiab tsis muaj cov roj ntsha uas tsis muaj roj thiab roj cholesterol, nws yog qhov khoom noj ntawm cov protein, uas ua rau nws yog cov khoom noj muaj txiaj ntsig zoo rau kev noj zaub mov kom muaj calorie tsawg. Nws thiaj li dhau los ua neeg nyiam noj haus hauv niaj hnub no thiab kev noj zaub kom zoo. Txhawm rau kom poob ceeb thawj, nws yog qhov zoo los hloov cov txhuv hauv koj cov khoom noj nrog bulgur.