Bulgur, tseem hu ua ala, yog ib qho tseem grain ua los ntawm cov nplej kiav txhab thiab ces ziab thiab ntov nws mus rau ntau ntau thiab tsawg, ua rau nws ua khoom noj sai. Lub chaw nruab nrab ntawm Middle Eastern thiab Mediterranean regions, bulgur yog ib qho khoom muaj nyob hauv Tabbouleh thiab falafels, ntxiv kev noj zaub mov kev noj haus thiab ib qho kev noj qab haus huv. Cov nplua nuj nyob rau hauv txoj kab carbohydrates, fiber, thiab protein, bulgur yog ib qho zoo sib ntxiv rau cov neeg tom qab tus neeg noj zaub mov thiab vegan noj zaub mov, nrog rau cov neeg uas tseem tab tom noj zaub mov ntau dua.
Bulgur feem ntau yog muab los ntawm cov nplej ntses, tab sis qhov tseeb, yuav luag txhua cov nplej, tawv los yog muag muag, liab los yog dawb, tuaj yeem ua rau bulgur. Koj tuaj yeem nrhiav bulgur hauv koj lub khw muag khoom txhua xyoo ntev.
| Cov Khoom Noj Khoom Haus | |
|---|---|
| Kev Pab Cuam 1 lub khob zaub tsis muaj ntsev ntxiv (182 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 151 | |
| Calorie los ntawm roj 4 | |
| Tag Nroj Tseg 0.4g | 1% |
| Saturated roj 0.1g | 0% |
| Polyunsaturated rog 0.2g | |
| Monounsaturated roj 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Tshuaj Potassium 123.76mg | 4% |
| Carbohydrates 33.8g | 11% |
| Zaub Mov Fiber 8.2g | 33% |
| Sugars 0.2g | |
| Protein 5.6g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 2% · Iron 10% | |
* Raws li 2,000 calorie diet | |
Ib lub khob ntawm cov hmoov nplej yog 151 calories thiab 33.8 grams carbohydrate, 8 grams fiber, thiab 5.6 grams protein. Txawm hais tias bulgur tsis yog khoom noj khoom haus tsis muaj carbohydrate, nws yog qhov tseem ceeb rau taw qhia tias 8 gram ntawm carbohydrate pom muaj nyob rau hauv bulgur tuaj ntawm fiber, ua nws tsis muaj dab tsi thiab nutrient ntim qhov chaw ntawm carbohydrate.
Qhov tseeb, ib qho kev pab, bulgur muaj fiber ntau dua quinoa, oats, thiab pob kws. Cov khoom noj uas muaj fiber ntau muaj peev xwm pab tau kom koj puv, rub cov cholesterol tawm ntawm lub plawv, thiab ua kom cov ntshav qab zib ruaj ntseg ntxiv los ntawm kev ntxiv ntshav qab zib rau hauv cov hlab ntsha qeeb.
Nyiaj Noj Qab Haus Huv
Bulgur tau ntim cov khoom noj khoom haus. Nws yog ib qho zoo heev ntawm kev filling fiber, nrog rau ib feem peb ntawm cov hnub pom zoo.
Nws tseem yog qhov zoo ntawm cov protein, lub tsev thaiv ntawm plaub hau, tawv nqaij, thiab cov rau tes.
Bulgur yog ib qhov zoo ntawm cov hlau, uas yog qhov tseem ceeb hauv kev tsim cov ntshav liab thiab zoo li cov synthesis ntawm cov tshuaj hormones, protein, thiab neurotransmitters. Nws tseem muaj nplua nuj nyob rau hauv B-vitamins, uas pab protein, carbohydrate, thiab rog digestion.
Thaum kawg, bulgur yog ib qhov zoo ntawm manganese, phosphorous, thiab selenium .
Cov Lus Nug
Kuv puas noj tau bulgur yog tias kuv noj mov tsis huv?
Tsis yog, bulgur yog ua los ntawm cov nplej thiab muaj gluten. Ib co tseem grain uas tsis muaj gluten xws li quinoa, mov, qoob txhuv, thiab millet.
Xa thiab Khaws Cia
Purchase bulgur uas yog zoo ntim thiab kaw ruaj ruaj. Kos rau daim ntawv lo thiab saib lub sijhawm tas lossis muag-dhau ib hnub thiab xaiv qhov newest. Yog hais tias tus bulgur muaj ntxhiab tsw lossis oily ntxhiab, nws txhais tau hais tias nws yog zaum dhau los nws cov ncov thiab yuav tsum muab pov tseg. Xwb, cov nplej yuav tsum tau saib thiab tsw tsw qab zib los yog tsis muaj hlo kiag li.
Tag nrho cov hmoov nplej, zoo li cov hmoov nplej, yuav tsum tau khaws me ntsis kom zoo dua li lawv cov neeg sib txawv vim tias cov roj zoo muaj ntau nyob hauv cov kabmob ntawm cov nplej txhu yuav ua rau muaj kev kub ntxhov, lub teeb, thiab noo noo. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav khaws cov hmoov nplej rau hauv lub thawv cua txias rau hauv qhov chaw txias txias.
Nws yuav ua kom ntev txog rau lub hli no. Txhawb lub neej kom zoo, muab tso rau hauv lub freezer-nws tuaj yeem kav ntev txog li ib xyoo zoo li no.
Thaum muab khoom noj, muab cia rau hauv lub tub yees thiab siv nws li ob peb hnub.
Txoj Kev Noj Qab Haus Huv Rau Kev Npaj
Nyeem cov ntawv qhia ua khoom noj rau cov khoom ua rau bulgur. Vim hais tias nws twb tau ua ntej nws tuaj yeem npaj tau sai sai, nyob rau hauv li 10 mus rau 20 feeb. Thaum npaj tau, siv bulgur ntxiv cov protein ntau thiab fiber rau cov zaub nyoos, kub hnyiab, muffins, tais diav sab hauv, thiab noj zaub mov loj.
Swap out refined carbohydrates xws li dawb txhuv nrog bulgur thiab pab nrog zaub thiab ntshiv khoom noj xws li nqaij qaib, qaib cov txwv, los yog ntses.
Los yog sib tov ua rau cov nqaij pob txha los yog nqaij npab los ua kom koj lub cev muaj zog. Koj tuaj yeem ntxiv roj rau dej, kua qaub, thiab stews.
Zaub mov txawv nrog Bulgur
- Bulgur thiab Carrot Pilaf
- Bulgur nrog cov qhiav thiab txiv kab ntxwv
- Nruab Nrab Eastern Burgers nrog Kua Sau Ntses
> Qhov chaw:
> Linus Pauling lub koom haum. Micronutrients rau kev noj qab haus huv. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Tseem Grain Council. Khaws cia whole grains. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains