Menene Bulgur Alkama? Duk abin da kuke buƙatar sani

Wadatacce

• Menene Bulgur Alkama?
• Kayan Abinci
• Zan Iya Samun Amfanin Lafiya
• Yana inganta lafiyar zuciya
• Yana tallafawa Kula da Sugar Jinin Lafiya
• Tana goyon bayan narkewar abinci da Lafiyar Gut
• Yana inganta Rashin nauyi
• Sauƙi don dafa da Shirya
• Wasu Mutane Na Iya Son Gujewa Ko Iyakantata
• Layin .asa

Alkama Bulgur sanannen sashi ne a yawancin jita-jita na Gabas ta Tsakiya - kuma da kyakkyawan dalili.

Wannan hatsi mai gina jiki yana da sauƙin shirya kuma ya zo tare da fa'idodin kiwon lafiya da yawa.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da alkamar bulgur, gami da abubuwan gina jiki, fa'idodi da yadda ake dafa abinci da shi.

Menene Bulgur Alkama?

Bulgur hatsi ne mai ci wanda aka yi shi daga busasshiyar busasshiyar alkama - mafi yawan alkama durum amma har da sauran nau'in alkama.

Ana dafa shi, ko an dafa shi sashi, saboda haka za'a iya shirya shi da sauri. Lokacin dafa shi, yana da kwatankwacin daidaituwa da couscous ko quinoa.

Bulgur ana ɗaukarsa cikakkiyar hatsi ne, ma'ana cewa ana cin dukan ƙwaya ta alkama - gami da ƙwaya kwaya, endosperm da bran -

Bulgur ya samo asali ne daga Bahar Rum kuma ana iya gano shi shekaru dubbai. Har wa yau, yana da kayan abinci mai mahimmanci a yawancin abinci na Gabas ta Tsakiya da Rum.

Bulgur hatsi ne mai ci wanda aka yi shi da busasshiyar alkama. Yanda take kama da quinoa ko couscous.

Kayan Abinci

Ba wai kawai bulgur yana da daɗi da sauri ba amma kuma yana da ƙoshin gaske.

Saboda shi ɗan hatsi ne da aka sarrafa shi kaɗan, yana riƙe da ƙimar abinci mai gina jiki fiye da samfuran alkama da aka tace da kyau.

Bulgur ya ƙunshi nau'ikan bitamin da ma'adinai, da kuma yawan zare. A zahiri, aiki ɗaya yana ba da sama da 30% na Reference Daily Intake (RDI) don haka mai gina jiki (1, 2).

Bulgur shine asalin asalin manganese, magnesium da baƙin ƙarfe kuma mafi ƙarancin adadin kuzari fiye da sauran hatsi iri ɗaya, kamar shinkafa launin ruwan kasa ko quinoa (2, 3, 4).

Kofin 1-gram (182-gram) na dafawar bulgur tayi (2):

• Calories: 151
• Carbs: 34 gram
• Furotin: 6 gram
• Kitse: 0 gram
• Fiber: 8 gram
• Folate: 8% na RDI
• Vitamin B6: 8% na RDI
• Niacin: 9% na RDI
• Harshen Manganese: 55% na RDI
• Magnesium: 15% na RDI
• Ironarfe: 10% na RDI

Alkama Bulgur tana ba da abinci mai gina jiki iri iri kuma ita ce tushen asalin manganese, magnesium, iron da fiber.

Zan Iya Samun Amfanin Lafiya

Amfani da cikakken hatsi mai cike da fiber, kamar bulgur, yana da alaƙa da fa'idodi da yawa na kiwon lafiya, gami da rigakafin cututtuka da inganta narkewar abinci.

Yana inganta lafiyar zuciya

Samun wadataccen abinci mai wadataccen fiber - kamar hatsi, 'ya'yan itatuwa da kayan marmari - na iya inganta lafiyar zuciya.

Reviewaya daga cikin bita ya nuna cewa mutanen da suka cinye sau 3-7.5 (gram 90-225) na dukan hatsi a kowace rana suna da raguwar 20% cikin haɗarin cututtukan zuciya na rayuwa ().

Sabili da haka, cin cikakken hatsi kamar bulgur na iya samar da wasu fa'idodin kiyaye zuciya.

Yana tallafawa Kula da Sugar Jinin Lafiya

Idan aka kwatanta da tsabtataccen hatsi, ana haɗa dukkan hatsi tare da rage yawan sukarin jini da ƙananan matakan insulin. Wasu bincike suna nuna cewa ƙwaya duka na iya inganta ƙwarewar insulin gaba ɗaya).

Duk da yake ana yawan tunanin fiber ne ke da alhakin waɗannan tasirin, mahaɗan tsire-tsire a cikin hatsi gaba ɗaya na iya taka muhimmiyar rawa ().

Alkama Bulgur shine tushen wadataccen fiber da kayan abinci mai gina jiki, wanda zai iya taimaka inganta haɓakar sukarin jininka ().

Tana goyon bayan narkewar abinci da Lafiyar Gut

Amfani da dukkanin hatsi a kai a kai, kamar su bulgur, na iya inganta ci gaban ƙwayoyin cuta masu ƙyalli ().

Wadannan kwayoyin suna samarda mai mai gajeren sarkar mai, wanda yake tallafawa lafiyar hanji da kuma aikin narkewar abinci mai kyau ().

Bugu da ƙari, wadataccen abinci mai wadataccen fiber, kamar bulgur, na iya zama mai tasiri don magance da hana al'amura masu narkewa kamar maƙarƙashiya ().

Yana inganta Rashin nauyi

Kodayake dalilai daban-daban sun rinjayi nauyi, yawancin karatu yana danganta yawan cin fiber zuwa asarar nauyi da kuma rage saurin zuwa karɓar nauyi ().

Gabaɗaya, har yanzu ba a bayyana ainihin yadda zaren abincin yake tasiri nauyi. Ga wasu mutane, cin fiber yana haifar da ƙosar jiki kuma saboda haka rage yawan adadin kuzari, amma kuma yana iya taka rawa wajen rage yawan ƙarfin da ke cikin abinci ().

Ciki har da bulgur tare da sauran abinci mai wadataccen fiber a matsayin ɓangare na daidaitaccen abinci na iya tallafawa ƙoshin lafiya.

Saboda bulgur hatsi ne mai wadataccen fiber, ƙila yana da tasiri mai tasiri akan lafiyar zuciya, rage nauyi, kula da sukarin jini da lafiyar narkewar abinci.

Sauƙi don dafa da Shirya

Alkama Bulgur yana da sauƙin shiryawa.

Akwai shi a cikin lafiya, matsakaici ko m iri kuma yana ɗaukar mintuna 3-20 don dafawa, ya danganta da nau'in. Gwargwadon hatsi, lokacin girki ya fi tsayi.

Tsarin girki yayi kama da na shinkafa ko couscous a cikin wannan tafasasshen ruwan da ake amfani da shi don laushi hatsi. Ga kowane ɓangaren bulgur, yawanci kuna buƙatar kusan ruwa biyu.

Asalin Bahar Rum, bulgur ya kasance kayan abinci a cikin Gabas ta Tsakiya.

Ana amfani dashi akai-akai a cikin salads - kamar tabbouleh - ko pilafs, tare da ganye, kayan lambu, kayan yaji da wasu lokuta hatsi.

Ana iya amfani da shi azaman tushe don karin kumallo na salon karin kumallo tare da hatsi, ko a cikin miya, dawa da barkono.

Hakanan zaka iya amfani dashi a kusan kowane girke-girke da ke kira shinkafa, couscous ko hatsi makamancin haka.

Bulgur yana da sauƙin samu a cikin kowane babban kantin sayar da kaya kuma mai ɗan tsada. Wataƙila za ku iya samun sa a cikin ɓangarorin kaya masu yawa ko tare da wasu nau'ikan samfuran hatsi. Hakanan za'a iya ajiye ta da wasu abubuwan na Gabas ta Tsakiya.

Bulgur ya dafa da sauri kuma yana iya amfani. Mai girma a cikin salat, miya da pilafs, ana iya amfani dashi azaman madadin shinkafa ko couscous a kusan kowane girke-girke.

Wasu Mutane Na Iya Son Gujewa Ko Iyakantata

Kodayake bulgur yana da lafiya ga mutane da yawa, maiyuwa ba shine mafi kyawun zaɓi ga kowa ba.

Saboda bulgur kayan alkama ne, duk wanda ke fama da cutar alkama ko alkama ko rashin haƙuri ba zai ci shi ba.

Wasu mutanen da ke fama da cututtukan hanji na yau da kullun, irin su cututtukan hanji mai kumburi (IBD) ko ciwon mara na hanji (IBS), mai yiwuwa ba za su iya jure wa bulgur ba saboda ƙarancin fiber da ba zai narke ba. Idan ba ka da tabbas, fara da karamin kaɗan don ganin yadda jikinka zai amsa (,).

Hakanan, idan kuna fuskantar duk wani mummunan cututtukan ciki saboda cututtuka ko rashin lafiya, zai fi kyau ku jira har sai alamunku sun inganta kafin ku gabatar da abinci mai ƙoshin ƙwaya kamar bulgur don kauce wa ƙazantar da cutar ().

Aƙarshe, idan kuna cin fiber mai yawa kuma kun lura da rashin haƙuri game da abinci mai ƙoshin fiber, yana iya taimakawa ragewa da gabatar da waɗannan abinci a hankali kuma cikin ƙananan yawa har sai haƙurinku ya inganta.

Wasu mutane, kamar waɗanda ke fama da rashin lafiyan kayan alkama, kada su sha bulgur. Wasu na iya fuskantar rashin haƙuri da farko kuma yakamata su guje shi ko kuma kawai rage cin su.

Layin .asa

Bulgur shine cikakkiyar hatsi da aka yi da fashewar alkama. An cika shi da bitamin, ma'adanai da fiber.

Abinci mai wadataccen fiber kamar bulgur na iya rage haɗarin cututtuka na yau da kullun, haɓaka hasara mai nauyi da haɓaka narkewa da lafiyar hanji.

Abu ne mai sauƙin dafawa kuma ana iya ƙara shi da jita-jita da yawa, gami da salak, stews da gurasa.

Idan kuna sha'awar gwada alkama bulgur, tabbatar da cinye shi a matsayin wani ɓangare na lafiyayyen, daidaitaccen abinci don tabbatar kuna samun dukkan abubuwan gina jiki da jikinku ke buƙata.