Kuphatikizika kwa bulgur, kugwira bwino ntchito kwa matenda ashuga, kuponderezana, phindu, kuvulaza ndi njira zokonzekera

Poyamba, mbewu za tirigu wa durum (zothandiza kwambiri) zimakololedwa - zikadali zamkaka zamkaka. Kenako amatsukidwa, kuthiridwa ndi nthunzi yolimba, yowuma ndi yophwanyika. Pazakudya zakum'mawa, bulgur imakhala yamtengo wapatali monga phala, yomwe ndiyovuta kugaya. Kuphatikiza - katundu wake wothandiza. Ndipo alipo ambiri aiwo.

Chofunikira: phala ili silitsukidwa, chifukwa linakonzedwa kale. Ndipo chachiwiri - pali kukukuta kokumba, mutenge pilaf iyi, pali yaying'ono - masamba a nyama ndi abwino pamenepa ndipo mutha kuyala pepala kapena biringanya ndi iyo. Onani chithunzi chosiyanasiyana chakupera bulgur ndikusankha phala yabwino yambale.

GI ndi chisonyezo cha zotsatira za zakudya zosiyanasiyana zamagulu a magazi. Mkulu akakhala mndandanda wazomwe zimapangidwira, momwe zimachitika mwachangu machitidwe a mafuta m'thupi zimachitika, ndipo potero, mphindi yowonjezera kuchuluka kwa shuga imakwera.

Kuwerengera kumakhazikitsidwa ndi glucose wa GI (100). Kuwerengera kwa zinthu zomwe zatsalira ndi zinthu zake kwa izo kumatsimikizira kuchuluka kwa mndandanda wawo.

GI imawerengedwa kuti ndi yotsika, motero ndiyotetezeka kwa wodwala yemwe ali ndi matenda ashuga, ngati zizindikiro zake zili pamtunda kuchokera pa 0 mpaka 39. Kuchokera 40 mpaka 69 ndi avareji, ndipo pamwamba 70 pali mndandanda wokwera.

Kudzikongoletsa ndi kuyambiranso sizimagwiritsidwa ntchito ndi okhawo omwe akudwala "matenda okoma", komanso ndi omwe akuyesera kukhala ndi moyo wabwino komanso kutsatira mfundo za kudya moyenera. Zizindikiro za GI, zophatikiza ndi calorie, kuchuluka kwa mapuloteni, mafuta ndi chakudya chamafuta akuluakulu amasonyezedwa patebulopo.

Kugwiritsa ntchito kwa bulgur kwa akazi

Wina ndi chidwi, ndipo ambiri ali ndi malonda omwe amakonda, gululi posachedwapa lakhala malo olimba pamashelefu athu. Ndipo funso likubwera, kodi tikudziwa chiyani za zabwino ndi zoopsa za bulgur zaumoyo wathanzi, ndipo mwambiri, ndimphaka wamtundu wanji komanso momwe mungaphikirere zachilendo izi. Lero mudzalandira mayankho a mafunso onsewa.

Kuphatikizika, zophatikiza ndi calorie ndi GI

Kwa zaka zambiri, bulgur yakhala chakudya chofunikira ku Middle East ndi India. Bulgur imatha kuphika chaka chonse. Chochita chake sichikhala ndi kukoma konse ndipo chimatha kuphatikizidwa ndi mitundu yosiyanasiyana ya mbale.

Njere zamtunduwu nthawi zambiri zimayeretsedwa ku Turkey ndi India ndi zitsamba ndikuthandizira ndi ana a nkhosa ndi nyama zina. Bulgar ndiye chakudya chofunikira kwambiri ku East. Zotsatira zodzaza ndi chokoma ndizakudya zathanzi komanso zopatsa thanzi kwambiri.

Kupanga kwa ma bourgeois achi Arab ndikovuta kwambiri. Amapangidwa kuchokera ku tirigu wonyezimira wa durum ndikuwuma. Nthaka yotsalazo imachotsedwa pakuphika, mungu wina umadulidwapo ndi Wodula tirigu, kenako ndikumayala pansi.

Bulgur siyodziwika kokha chifukwa cha kukoma, ilinso ndi michere yambiri, yamtengo yaying'ono ndipo ndiyosavuta kukonzekera. Bulgur, monga lamulo, imathandizira kuti ikhale yokwanira, chifukwa chake imakonda kuphika.

Bulgur ndi chakudya chopatsa thanzi kwambiri. Chogulitsachi chili ndi mavitamini E, mavitamini osiyanasiyana a B, komanso michere ya magnesium, phosphorous, calcium, zinki, selenium ndi chromium. Bulgur ili ndi kuchuluka kwa vitamini B1, komwe ndikofunikira kupewa beriberi ndikulimbitsa dongosolo lamanjenje. Folic acid imapezekanso mu malonda ndipo ndiofunikira kwa thupi la mkazi. Mosiyana ndi pasitala ndi mpunga, mankhwalawo ali ndi index yotsika ya glycemic.

Bulgur ilinso ndi zopatsa mphamvu zambiri: 100 magalamu muli pafupifupi ma calories a 350. Komabe, malinga ndi mabuku ena, 100 magalamu a chimanga amapereka ma calories 110 okha. Mphamvu yodzikongoletsera imachitika, makamaka, ku mawonekedwe okhathamira kwambiri.

Bulgur ili ndi zakudya zofanana ndi tirigu. Wokhala ndi chitsulo, phosphorous, magnesium ndi mavitamini, amakhalanso ndi michere yambiri ya pang'onopang'ono. Mndandanda wa glycemic ndi magawo 46.

100 g yazinthu zosakonzekera zili ndi:

• Mphamvu: 1,500 kJ / 360 kcal,
• CHIKWANGWANI: 8g
• Mapuloteni: 12.5 g
• Zopopera: 69 g, zomwe 0,8 g ndi shuga,
• Mafuta: 1.75 g, yomwe 0,2 g ndi mafuta odzaza.

Kodi kuphika kwa bulgur kwa odwala matenda ashuga?

Ndikokwanira kuphika chimanga m'madzi otentha kwa mphindi 20. Chogwiritsidwacho chimamwa madzi ambiri ndikutupa, kotero kuchuluka kwake kumawonjezeka kwambiri pakuphika. Monga lamulo, supuni zitatu ndizokwanira mmodzi.

Bulgur nthawi zambiri imanyamula m'matumba apulasitiki ku supermarket. Ndikofunika kudya tirigu kwa miyezi isanu ndi umodzi, apo ayi makomedwewo angasinthe. Pali maphikidwe ambiri opanga bulgur.

Thirani tomato ndi madzi otentha, aduleni ndikuwadula m'magulu ang'onoang'ono. Ndiye kudula leek ndikudula parsley ndi timbewu. Onjezani mandimu ndi mafuta a azitona ku masamba ndi nyengo ndi mchere ndi tsabola. Mutha kuwonjezera zojambula zamoto ndi zonunkhira zina pakukoma kwanu.

Zofunikira pa 2 servings:

• 125 g wa bulgur,
• 150 g zukini
• 1 karoti
• 150 g nandolo
• Anyezi 1,
• 1 clove wa adyo
• ½ chilli.

Zakudya zamadzimadzi ndi zonunkhira:

• Supuni 1 ya mafuta,
• 300 ml yazomera,
• 50 g soya wowonda kapena zonona
• Tsabola wamchere ndi belu.

Tenthetsani mafuta mu soseji ndipo tumizani anyezi ndi adyo. Ndipo onjezani bulgur ndi sauté kufikira zosakaniza zonse zitapangidwa bwino ndi batala. Sakanizani masamba ndikuwonjezera zonunkhira. Bweretsani kwa chithupsa ndikuphika pafupifupi mphindi 15. Kenako muyenera kuyimitsa chitofu, kuwonjezera nandolo, kirimu ndi kuwira kwa mphindi zina zisanu. Kenako mutha kuyambitsa zipatso ndi mchere ndi tsabola, komanso kuwonjezera zitsamba zosiyanasiyana kuti mulawe.

Katundu woipa ndi contraindication

Anthu ambiri amafunsa: kodi ndizotheka kudya bulgur ndi matenda a shuga a 2? Chidacho sichili choyenera kwa anthu omwe ali ndi matenda a celiac - tsankho la gluten - chifukwa ili ndi gluten, monga zinthu zonse za tirigu. Kuphatikiza apo, odwala matenda ashuga komanso onenepa kwambiri ayenera kusiya kugwiritsa ntchito mankhwalawa. Zopindulitsa komanso kuvulaza kwazomwe zingachitike ndikuphunzira molakwika zidawerengedwa m'maphunziro angapo.

Odwala ali ndi chidwi ndi: kodi ndizotheka kapena ayi kuti musatenge mankhwala a shuga? Mitundu yophika yachikhalidwe ndi pasitala imatha kubweretsa kunenepa kwambiri. Mbewu zonse zapamwamba kwambiri sizikhala zovulaza. Komabe, zinthu zoyera za ufa (monga chimanga chopangidwa ndi ufa woyera) zimakhala ndi gluten ndi wowuma wokha.

Ngati chakudyacho chimakhala kwambiri ndi mikate yoyera, pasitala, pizza, makeke ndi zinthu zina zamafuta, izi zitha kuchititsa kuti pasakhale mavitamini ndi michere yambiri.

Ziphuphu za anthu odwala matenda ashuga ndi gwero labwino kwambiri la vitamini B. Komabe, izi sizikugwiranso ntchito pazinthu zoyera za ufa, motero kuchepa kwa vitamini B sikusowa kwenikweni m'mitunda yathu monga momwe anthu ambiri amakhulupirira. Zizindikiro zoyambirira za kuchepa zimatha kukhala vuto la khungu, kudzimbidwa, kugona tulo, kutopa, kupweteka mutu, komanso chizungulire.

Wolemba mbiri wakale odziwika bwino a Herototus (490 BC) amafotokoza za anthu aku Ethiopia omwe adakhala nthawi yayitali omwe sanadye chimanga ndipo anali ndi zaka pafupifupi 120. Komabe, kudalirika kwa zolemba kwakhala kukufunsidwa mobwerezabwereza ndi asayansi ndi olemba mbiri.

Mphesa zosapsa ndizovuta kugaya. Kukhathamiritsa kwakukulu kumayambitsanso kukhumudwa m'mimba. Wokongoletsa kuphatikiza gluten imatulutsa misa yolimba m'matumbo omwe siikumbidwa kwathunthu.

Matenda owononga mucous nembanemba (kuwonjezera pa kusokonezeka kwa m'mimba komanso chimfine pafupipafupi) ndi matenda amisempha yam'mimba (nyamakazi, gout, rheumatism) ndizotsatira zomwe zimachitika tsiku ndi tsiku pakudya mkate ndi pasitala.

Inde, izi sizimagwira ntchito kwa mbalame, popeza zimakhala ndi chamoyo chodyera (goiter), chomwe chimapangidwira mwakudya zam'mimba zokhwima.

Odwala amatha kupweteketsa mtima, kupweteka m'mimba, kutulutsa, kutsegula m'mimba, kudzimbidwa, nseru, zotupa ndi matumbo a m'matumbo - zilonda zam'mimba ndi matenda a Crohn.

Kuphatikiza pazinthu zina zamagulu azakudya (caffeine, mowa, shuga), zopangidwa ndi tirigu ndiye maziko azakudya zamakono ndipo zimayambitsa kukhumudwa kwa dongosolo la chimbudzi. Asanadye kwambiri zakudya, wodwalayo amalangizidwa kukafunsira kwa akatswiri kuti apewe zovuta zowopsa.

Uphungu! Kwa matenda a shuga a 2 komanso onenepa kwambiri, sizikulimbikitsidwa kudya zakudya zomwe zili ndi izi. Ndikulimbikitsidwa kupatula phala muzakudya.

Kudya moyenerera ndi gawo lofunika la chithandizo chilichonse cha matenda ashuga. Kukhala ndi moyo wathanzi kumathandizira kwambiri pakusamalira matenda a shuga. Ndikofunika kusiya zakudya zomwe zimakhala ndi GI yayikulu, chifukwa izi ndizodzaza ndi kuwonongeka kwa matenda omwe amapezeka komanso kupezeka kwamavuto osiyanasiyana. Ndikofunika kuti musangomwa mankhwala, komanso kutsatira zakudya.

Ndikulimbikitsidwa kuti mukambirane zatsopano zilizonse ndi katswiri wazakudya kuti mupewe mavuto. Ngati zizindikiro zina zikuwoneka, funsanani ndi katswiri woyenerera.

Bulgur - phala ili ndi chiani

Bulgur, kapena burgul, bulgor, gurgul, monga amatchedwanso groats a mayiko ena, ndi tirigu wa tirigu amakonzedwa m'njira yapadera. Pali umboni kuti ma groats omwe ali ndi dzinali adadziwika zaka 4000 zapitazo.

Zachilendo kwa ogula, tirigu omwe ali m'maiko a Kum'mawa, Mediterranean, India ndi Balkan ndi amtunduwu ndipo amakongoletsa zakudya zawo zamayiko ndi maphikidwe a mbale zambiri.

Europe adadziwana ndi achifwamba kale kwambiri kuposa ife; amalonda odzipereka a Maghreb adabwera nawo zaka mazana angapo zapitazo. Tangoganizirani momwe amalondawa adayamikirira ngati atabweretsa phala, yomwe imatenga malo ambiri pazombo, komanso zokometsera zamtengo wapatali ndi zonunkhira.

Amadziwika kuti poyamba, kale, njere zimapezeka ndi ma buku, m'malo motalika, njira. Tirigu anali kuwiritsa kapena kuwaza ndi madzi otentha, kenako nkuuma, ndiye kuti njere ndi chipolopolo chimachotsedwa, ndikuphwanyidwa. Chosangalatsa ndichakuti m'malo omwe mbiri yakale imagawa, njirayi imagwiritsidwabe ntchito.

Momwe mungaphikire: maphikidwe

Taphunzira momwe ma grits omwe sanadziwikepo kale ndizothandiza, ndipo tsopano tikufuna kuyamba kugwiritsa ntchito. Timapereka kaphikidwe koyamba, kosavuta, koyamba. Ingoikani supuni zingapo za batala m'mbale, kutentha, kutsanulira phala, ndikuyiyika pang'ono, kuyambitsa. Kenako dzazani ndi madzi 1: 2, ndikuwotchera pansi pa chivundikiro chomwe mukufuna. Tsopano Chinsinsi chachiwiri ndichabwino komanso chosavuta.

Bulgur ndi masamba

Thirani mafuta mu casserole, kuwaza anyezi bwino, mwachangu pang'ono. Kenako, kudula masamba: karoti, tsabola belu, mutha kupitilirabe anyezi wobiriwira, mopepuka. Onjezani zopondera.

Dzazani ndi madzi. Pomwe imawiritsa, chivundikiro pamwamba ndi cholimba, moto umakhala wocheperako. Ndipo lolani. Kodi phala likhala lofewa bwanji - onjezerani zonunkhira, mulole kuti likhale kwa mphindi zina zisanu, yesani (onetsetsani!), Ndipo mutha kuzimitsa. Siyani pang'ono pansi pa chivindikiro kuti muumirire pang'ono ndikutumikira.

Momwemonso, mutha kuphika izi m'mphika wophika pang'onopang'ono, koma osakhazikitsa kalikonse - ingothirani madzi ndikuyatsa njira yoyenera. Ndipo monga mbewu monga chimanga mukhala okonzeka - onjezerani mafuta, zonunkhira, sakanizani. Tsekani, gwiritsani kanthawi pang'ono - ndipo phala limakusangalatsani ndi kukoma kwake kodabwitsa.

Zofunika! Ngati mukuphika theka tengani chotsekeracho. Ndipo adawona kuti madzi onse adamwe, chimangacho chimatha kuwotcha - kuthira m'madzi ambiri, apo ayi amadzuma, osakonzeka.

Bulgur pilaf

Ndi nkhumba, ndi nkhuku, ndi bowa, phala ili likhonza kukonzedwa chimodzimodzi ndi mbale zamapunga. Ingokumbukirani kuti zidzatenga nthawi yambiri kuphika bulgur kuposa momwe mukufunikira kuphika mpunga, chifukwa chake lingalirani mfundo iyi ndikupeza mbale zambiri zokoma. Onani Chinsinsi cha pilaf ya nkhuku yokhala ndi mpunga wosenda, momwemonso kukonza mbale ndi bulgur.

Contraindication wa Bulgur - kuvulaza

• Bulgur imakhala ndi gluten, motero sikulimbikitsidwa kuti idyedwe ndi omwe akudwala matenda a celiac,
• Simalimbikitsidwa kwa anthu omwe ali ndi vuto la m'mimba, makamaka munthawi yakuchulukirachulukira,
• Ndi bulgur, muyenera kudziwa muyeso, osamadya kwambiri, apo ayi muvulaza chiwonetserocho,
• Ngati mukusowa mankhwala azitsamba, kudya mankhwala osavomerezeka sikulimbikitsidwa.
• Madokotala samalimbikitsa kuti munthu azidya mbewu zilizonse mu thupi,
• Ana amatha kudya chimanga pokhapokha ali ndi zaka 1.5.

Monga tikuwonera pamwambapa, mbewuzi ndizothandiza kwambiri kwa thupi. Muli zinthu zambiri zofunikira zomwe zimatha kuteteza munthu ku matenda ambiri.

Osati kale kwambiri pomwepo chinthu chachilendo chidawoneka pa mashelu akuluakulu - bulgur. Kumbuyo kwa dzina lodabwitsa ili kuli imodzi mwazakudya zotchuka kwambiri ku Middle East zakudya. Chifukwa chake, tiyeni tikambirane za bulgur. Phindu ndi zovulaza za mbalezi m'thupi - izi ndi zomwe nkhani yathu yadzipereka.

Kodi ndi phala lamtundu wanji ndipo ndi lofunika bwanji? Bulgur kwenikweni ndi wosweka tirigu. Ku Russia, njere zoterezi nthawi zina zimagulitsidwa pansi pa dzina "osankhidwa".

Koma osati zophweka. Poyamba, kuti bulgur yoyenera, tirigu ayenera kukhala wokhazikika mkaka.

Kachiwiri, amafunika chithandizo chamankhwala: choyamba, mbewuzo zimathandizidwa ndi madzi, kenako zouma padzuwa ndikuziphwanya. Umu ndi momwe bulgur yolondola imapezekera.

Ubwino ndi zopweteketsa zake zidzafotokozedwa mwatsatanetsatane m'nkhaniyi. Zotsatira zake, phala lomwe limapezekalo ndilofunika kwambiri kwa thupi kuposa gawo lofanana.

Kodi phindu lophika laphalali ndi lotani?

Zovulaza

Zopindulitsa za bulgur zimachitika chifukwa zimakhala ndi mavitamini ambiri komanso michere yambiri: choline, mkuwa, calcium, potaziyamu, phosphorous, sodium, zinc, iron, manganese, mavitamini a magulu a E, B ndi PP.

• Choyamba, phala ili limathandiza azimayi, chifukwa limakhala ndi asidi wa folic acid, wofunikira pakugwirira ntchito kwathunthu kwa mkazi wamkazi.
• Bulgur imakhala ndi mkuwa wambiri - ndikusowa kwa chinthu ichi, munthu amakhala ndi zizindikiro monga kuchepa kwa hemoglobin, kuchepa kwa chilala, kuchepa kwa magazi, kuchepa kwa tsitsi komanso kusowa kwa tsitsi, malaise wambiri.
• Kugwiritsa ntchito nthawi zonse bulgur kumathandizira kukhazikika kwamanjenje, kukonza tsitsi ndi khungu.
• Ngakhale kuti zopatsa mphamvu za calgur zili pamlingo wazinthu zambiri - 350-360 kcal (ndiye kuti, zazitali kwambiri), zimalimbikitsidwa kudya anthu omwe akufuna kuchepa thupi, komanso osewera omwe amakhala ndi masewera olimbitsa thupi kwambiri. Ichi ndi chifukwa cha kuchuluka kwa ulusi wambiri, womwe umathandizira kusintha kagayidwe kazakudya, komanso nthawi yomweyo kuchotsa zinthu zovulaza m'thupi. Zakudya monga phala ili zimapangitsa kuti munthu azimva kukoma kwakanthawi, zomwe zimawalola kudya ngakhale pakudya.
• Chifukwa cha zomwe tafotokozazi zomwe zidatchulidwa pamwambapa, kuphatikiza ndi GI yotsika (mayunitsi 45), kugwiritsa ntchito bulgur mu shuga kumawoneka ngati kothandiza kwambiri.
• Potaziyamu, magnesium ndi chitsulo, zomwe ndi gawo la chimanga, ndizothandiza kwa anthu omwe ali ndi mavuto amtima komanso kupangika kwa magazi.
• Bulgur, yophika mkaka - chithandizo chenicheni cha ana opitilira chaka chimodzi ndi theka.

Komabe, ngakhale chimanga chomwe chili chofunikira kwambiri pamalingaliro onse ali ndi zotsutsana nazo. Chifukwa chake, bulgur imatha kuvulaza kwambiri anthu omwe ali ndi vuto la tsankho la gluten ndi ziwengo kwa mbewu za chimanga.

Ndi matenda am'mimba mu gawo la pachimake, ndibwinonso kukana izi.Palibe zotsutsana zina pakugwiritsira ntchito bulgur, koma nthawi zina pamachitika zosokoneza zina chifukwa cha mawonekedwe a thupi la munthu.

M'mayiko a East Asia, Mediterranean, India ndi Armenia, phala ili limakonda kwambiri. Pachikhalidwe, bulgur imaphikidwa monga mbale yodyera mbali zosiyanasiyana za nyama, nsomba ndi masamba kapena monga mafuta odzaziramo. Panganoli limalowa m'malo mwa mazira, mpunga kapena barele ndipo silimawiritsa mpaka phala.

Bulgur ndi chimanga cha tirigu chopangidwa m'njira yapadera. Mbewu zamkaka zimayamwa, zouma padzuwa, kutsukidwa kwa chinangwa ndi kuphwanyika. Kutengera kuchuluka kwa kupera, amasiyanitsa:

• chachikulu bulgur - pilavlik, yomwe imakonda kupita kwa pilaf (pilav),
• Bulgur yaying'ono - kofelik, pomwe masamba a nyama (kufter) ndi saladi nthawi zambiri amakonzedwa.

Nthawi zina mbewu ya chimangayi imasokonezedwa ndi tirigu wosweka - khungu kapena kuwaza. Komabe, zopindulitsa za bulgur ndizambiri poyerekeza ndi zomwe zimapangidwira, zomwe zimachitika makamaka chifukwa cha mawonekedwe a chakudya - makamaka mkaka wakucha wamkaka, wokhala ndi zofunikira zambiri, kufufuza zinthu ndi mavitamini.

Kapangidwe kake ndi zopatsa mphamvu zamafuta amphongo

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Komabe, musakhale olimbikitsa kwambiri pankhaniyi. Bulgur ilinso ndi zovuta.

Makamaka, imakhala ndi gluten - mapuloteni a tirigu. Izi ndi mankhwala amphamvu kwambiri, chifukwa chake ziyenera kuyesedwa mosamala kwa nthawi yoyamba.

Ngati zizindikiro ngati kutsegula m'mimba, kufooka, kusokonezeka kwa maonekedwe kumawonekera mukatha kumwa, muyenera kufunsira kwa allergist - mwina ili ndi vuto lanu. Sitikulimbikitsidwanso kugwiritsa ntchito phala ili kwa anthu omwe ali ndi gastritis yokhala ndi acidity yayikulu, komanso omwe ali ndi vuto la m'mimba.