Bulgur nplej nplej muaj qhov nyuaj ntawm cov khoom siv tseem ceeb, nrog rau cov vitamins, fiber ntau thiab cov khoom noj muaj ntsev. Koj tuaj yeem ua porridge, kua zaub, zaub xam lav los ntawm nws. Nws tuaj yeem hloov cov txhuv hauv pilaf thiab cov kua txob.
Bulgur groats yog tsim los ntawm nplej nplej, uas muab faus nrog rhaub dej. Tom qab ntawd lawv tau qhuav, shelled thiab crushed. Cov tais diav ua tau los ntawm cov npluag txiv ntoo no muaj qhov tsw qab, lawv tau noj zaub zoo, noj qab nyob zoo thiab qab. Kev ua noj ua haus nyob rau sab hnub tuaj tau paub txog cov txiaj ntsig thiab saj ntawm cov tais uas ua los ntawm cov khoom noj no rau ntau txhiab xyoo. Nws siv nyob rau hauv chav ua noj Armenian thiab Mediterranean.
Hauv Suav Teb, nws tau suav tias yog kev coj noj coj ua dawb huv, hauv tebchaws Greece muaj kev lig kev cai los npaj kab tshoob pilaf, thiab hauv qaib ntxhw lawv noj bulgur thiab lentil kua zaub rau kab tshoob kev kos.
Muaj txiaj ntsig nta
Qhov tseem ceeb tshaj plaws yog suav tias yog bulgur groats, uas muaj xim xim. Nws muaj lub plhaub qaum ntawm cov nplej, uas muaj ntau cov kab kawm, suav nrog calcium, phosphorus, tooj liab, poov hlau, hlau, manganese, selenium, zinc.
Nplej nplej muaj beta-carotene, vitamins E, K thiab pab pawg B. Nyob rau hauv cov nplej muaj fiber ntau, fatty acids tsis txaus, cov ntoo tshauv thiab saccharides. Cov carbohydrates nyob rau hauv cov zaub mov yog cov nyuaj, lawv nqus tau qeeb. Bulgur tuaj yeem siv rau mob ntshav qab zib mellitus raws li nws pab txo qis cov suab thaj thiab rhuav tshem cov rog.
Ua tsaug rau cov vitamins B, kev noj zaub mov bulgur muaj qhov cuam tshuam zoo rau kev ua haujlwm ntawm lub paj hlwb. Cov khoom sib txawv ntawm cov ntxhia muaj peev xwm txhawb cov txheej txheem metabolic, txhim kho cov mob ntawm daim tawv nqaij thiab plaub hau. Vim yog cov ntsiab lus ntawm cov hlau thiab poov tshuaj, bulgur yog pab tau rau kev ua kom cov hlab ntshav thiab cov leeg mob.
Cov tais diav Bulgur yog qhov tshwj xeeb tshaj yog rau cov neeg ncaws pob thiab cov neeg coj lub neej nquag lossis ntsib kev hnyav lub cev.
Kev siv cov bulgur cereals tsis tu ncua yuav tso cai rau koj kom rov kho lub cev qhov kev xav tau rau cov tshuaj uas nws xav tau. Lub ntuj tsim cov vitamins thiab minerals yog qhov kev lees paub ntawm kev noj qab haus huv thiab kev nyob zoo. Kev noj zaub mov zoo yog tsis yooj yim sua yam tsis suav nrog suav daws hauv pluas noj, thiab bulgur zoo rau kev ua noj nws.
Ua noj bulgur
Hauv cov tsos, bulgur zoo ib yam li pob kws zom, thaum hau, nws qhov ntim nce 3 zaug. Bulgur yog siv rau kev ua noj ua haus porridge, pilaf lossis kua zaub. Ua zaub mov rau sab, nws tsim nyog rau nqaij thiab ntses tais diav; nws tuaj yeem ntxiv rau zaub nyoos. Finely av zas ntxiv rau cutlets, siv rau kev ua cov ncuav. Nws tuaj yeem siv los hloov cov nplej rau hauv cov zaub qhwv cov zaub qhwv, cov khoom noj nrog cov kua txob. Cov neeg tsis sib xyaw tsis tas yuav tsum tau ntxuav; cov khoom noj khoom qab zib yog kib hauv roj ua ntej siv. Ua noj ua haus lub sij hawm - 20 feeb.
Ua kom cov porridge crumbly, lub bulgur tau pre-soaked rau ib lub sijhawm luv. Qhov no tso cai rau koj kom luv luv lub sijhawm ua noj.
Bulgur txhim kho kev zom zaub mov
Cov fiber hauv cov tais diav bulgur txhim kho plab hnyuv kom muaj zog, pab txhawb nws txoj kev ntxuav thiab ua kom lub plab zom mov. Groats yog cov zaub mov tau yooj yim uas tau muab zom kom zoo, tom qab noj mov, tsis muaj qhov hnov zoo li hnyav dua.
Cov khoom muaj teeb meem
Cov ntsiab lus ntawm cov calories ntau yog siab tshaj qhov ntawm lwm cov khaub noom nplej. 100 grams ntawm bulgur cereals muaj 342 calories. Txhawm rau kom tsis txhob ua mob rau daim duab, nws zoo dua los ua noj nws hauv dej kom ntau thiab noj nws hauv qhov me me.
Cov zaub protein (gluten) uas muaj hauv bulgur tuaj yeem ua rau ua xua. Nws ua tau nws tus kheej hauv daim ntawv ntawm kev ua kom lub plab tsis zoo lossis ua rau lub cev tsis zoo. Hauv qhov no, bulgur yuav tsum tau muab cais tawm ntawm kev noj haus.
Nrog rau lub plab zom mov lossis ua kom tsis zoo los ntawm cov kab mob mus ntev ntawm lub plab zom mov, koj yuav tsum tsis txhob nqa nrog cov tais diav bulgur.
