Fa'idodi na bulgur da yadda ake yinshi

Wadatacce

• Amfanin bulgur
• Teburin abinci mai gina jiki na Bulgur
• Yadda ake yin

Bulgur, wanda ake kira alkama, hatsi ne cikakke kama da quinoa da shinkafar launin ruwan kasa, mai wadataccen bitamin B, zare, sunadarai da ma'adanai, saboda haka ana ɗaukarsa abinci mai gina jiki. Saboda abin da ya kunsa, bulgur yana taimakawa inganta aikin hanji, yana kara karfin garkuwar jiki da kara samar da makamashi, kuma ana iya cinye shi a cikin salads, misali.

Wannan hatsi yana da darajar abinci mai kyau kuma yana da sauƙin shiryawa kuma ana iya amfani dashi azaman tushen carbohydrate da fiber a cikin jita-jita iri-iri, misali. Duk da kasancewa mai wadataccen abinci, bai kamata mutanen da ke da alaƙa ko rashin haƙuri ga alkama su sha shi ba, tunda hatsi ne da aka yi da alkama, da kuma mutanen da ke da cututtukan ciki, kamar su Syndrome Irritable Bowel, don misali, saboda yawan adadin bakin zaren.

Amfanin bulgur

Bulgur yana da ƙarancin mai da ƙananan zaren, sunadarai da ma'adanai, kamar su phosphorus, magnesium, potassium, iron da zinc, ana ɗaukarsu abinci mai gina jiki. Babban fa'idodin lafiyar Bulgur sune:

• Ingantawa a cikin aikin hanji, tunda yana da wadataccen fibers;
• Yana fifita aikin tsoka da murmurewar tsoka bayan motsa jiki, misali, saboda kasancewar sinadarin potassium da magnesium;
• Saboda yana da ƙarfe da tutiya, yana motsa aiki da garkuwar jiki;
• Yana kara samar da kuzari, kasancewar yana da wadataccen bitamin na B, baya ga kiyaye lafiyar fata da tsarin juyayi. San fa'idodi da inda za'a samo bitamin na B;
• Yana ƙarfafa ƙashi, saboda yana da kyakkyawan magnesium;
• Yana hana matsalolin zuciya, saboda yana da abubuwan da ke da kumburi da antioxidant, yana hana yiwuwar kumburin jijiyoyin jini da jijiyoyin jini, ban da rashin mai.

Saboda yawan zaruruwa da ma'adinai, bulgur, ban da inganta aikin hanji, yana iya rage haɗarin cutar kansa ta hanji, misali. Bugu da ƙari, saboda tana da folic acid a cikin abin da ya ƙunsa, zaɓi ne mai kyau ga mata masu juna biyu, tunda wannan bitamin yana da mahimmanci don daidaitaccen tsarin jijiyar jarirai. Ara koyo game da folic acid a cikin ciki.

Teburin abinci mai gina jiki na Bulgur

Bayanin da ke cikin tebur mai zuwa yana nufin gram 100 na bulgur:

Yadda ake yin

Shirye-shiryen bulgur daidai yake da na quinoa ko na cuscus na Marocco, alal misali, kuma yana ɗaukar kimanin minti 5 zuwa 20 dangane da nau'in bulgur da aka yi amfani da shi. Don yin bulgur kawai a kara kofi 1 na bulgur zuwa kofi 2 na ruwan zãfi a bar shi a kan wuta har sai hatsin ya yi laushi.

Lokacin da laushi, za a iya cinye bulgur tuni, kasancewa mai sauƙin gina jiki da lafiya madadin taliya, misali, kuma ana iya amfani dashi azaman kayan haɗi ko yin salati.