I-BULGUR: INKOMBA YE-GLYCEMIC, AMA-NUANCES WOKUSETSHENZISWA KUKASHUKELA WOHLOBO 2

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Emazweni aseMpumalanga naseMedithera, i-croup ebizwa ngokuthi i-bulgur yayithandwa kakhulu. Ifakwe ezitsheni ezahlukahlukene, kufaka phakathi izifundo zokuqala, futhi ilungiswa njengendishi yaseceleni.

Ezweni lethu, okusanhlamvu sekuvelile muva nje futhi abaningi abazi ngezakhiwo zawo. Kodwa-ke, lokhu akuwona umkhiqizo ongajwayelekile, kodwa futhi kungumthombo wezinto eziningi eziwusizo ezidingekayo emzimbeni.

Ngaphezu kwalokho, i-bulgur yesifo sikashukela ingumkhiqizo obaluleke kakhulu, okufanele kufakwe nakanjani ekudleni, ugcina imithetho ethile. Sizokhuluma ngemininingwane eminingi kamuva kusihloko.

Umlando kancane

I-Bulgur, ezinye izizwe zithiwa ngokuhlukile. Le yi-bulgor, burgul, gurgul. IBulgur ngokwemvelo ingamabele kakolweni. Ukuthola okusanhlamvu okunjalo, okusanhlamvu kudinga ukubanjiswa, bese kumiswa elangeni kuhlanzwe imfucumfucu. Isinyathelo sokugcina ukushaywa okusanhlamvu emishini ekhethekile. Okusanhlamvu okuqediwe kune-ukunambitheka okunempilo okunambitheka kancane kanye nokunambitheka okuncane.

Kofelik

Kunezinhlobo ezimbili ze-bulgur, okungukuthi:

pilavlikukuba nosayizi omkhulu, kusetshenziselwa izitsha eziseceleni ne-pilaf;
kofelik, usayizi omncane, ongezwe kusaladi, i-dolma, ama-meatballs.

I-Semolina kanye ne-umzala nayo yenziwa ngokolweni, ohluka ngokugaya okuhle nokuphakathi. Enye into ehlukile ye-bulgur ibhekwa njengokwelashwa kokushisa kokuqala, ngenxa yokuthi ukunambitheka kuthuthukisa futhi iphalishi liba yisikhuhli.

Lo mkhiqizo ubaziwa iminyaka engaphezu kwengu-4000. Ku-cuisine kazwelonke yaseNdiya, amazwe aseMedithera naseMpumalanga, iBulgur iyingxenye yezitsha eziningi. IGroats yavela eYurophu emakhulwini amaningi eminyaka adlule, futhi kwaba kuphela lapho eRussia. Yalethwa abathengisi baseMaghreb ababewuhlonipha kakhulu futhi bawazisa lo mkhiqizo. Babeletha okusanhlamvu kanye nobucwebecwebe, noma kwakhiwa, yize kwathatha isikhala esiningi.

Ukwakheka, amakhalori, inkomba ye-glycemic

Ukwakheka kwe-bilgur kucebile kakhulu ngamavithamini namaminerali, nakho kubalulekile kubantu abanesifo sikashukela, abadinga ukudla okukhethekile.

Ngakho-ke, okusanhlamvu kuqukethe izakhi ezilandelayo:

i-fiber, umlotha;
i-mono- kanye nama-disaccharides;
amavithamini (A, B, E, K, P);
okunamafutha acid;
imicu e-organic;
i-riboflavin, i-choline, i-lysine, i-pyridoxine;
ukulandelela izinto (phosphorus, potassium, magnesium, sodium, iron, calcium, ithusi, selenium, zinc).

Okuqukethwe kwekhalori komkhiqizo kusuka ku-340 kuya ku-365 kcal. Ihluka ngokuya ngohlobo lukakolweni, indlela yokomiswa. Inkomba ye-glycemic ye-Bulgur iphansi. Ithebula le-GI libonisa ukuthi amayunithi angama-47. Futhi inkomba ye-glycemic ye-bulgur ebilisiwe iyunithi angama-50-55.

Njengoba umkhiqizo uphakeme kakhulu amakhalori, akunakufanelekela ukuwusebenzisa ngenani elikhulu. Ngaphezu kwalokho, uyakwazi ukusuthisa ngokushesha umzimba, ngasikhathi sinye, asungule uhlelo lokugaya ukudla, ahlanze amathumbu.

Izici eziwusizo zokusanhlamvu

Kunezakhiwo eziningi ezinhle ze-bulgur, zona, kanye nokunambitheka okumnandi, zenza zithandeke kakhulu futhi zifunwe emhlabeni jikelele. Lokhu kungokulandelayo:

iqinisekisa ukugcinwa kohlelo lwezinhliziyo ngenxa yenani elikhulu le-folic acid ne-vithamini B6. Izakhi zisiza ukwehlisa amazinga e-homocysteine, oba yisihluthulelo sokuqinisa izindonga zemithambo yegazi. Ngenxa yalokho, ubungozi bokushaywa unhlangothi noma ukuhlaselwa yinhliziyo buncishiswa kakhulu;
kusiza ukuvimbela umdlavuza, ikakhulukazi amathumbu ku-esophagus, colon kanye ne-mammary gland. Le mpahla iqinisekiswa ngokuba khona kwenani elilinganayo le-fiber kumkhiqizo;
kuvimbela ukwakheka kwamatshe emgodini ngokunciphisa umthwalo esibindini ngemicu yezitshalo. Iphinde ikuvumela ukuthi ulawule amazinga kashukela egazi, ukwandisa ukusebenza kwe-insulin kushukela. Ngaphezu kwalokho, umphumela omuhle uyabonakala maqondana ne-mucosa yamathumbu. Isistimu yokugaya ukudla ibuyela kokujwayelekile, futhi ukuqunjelwa okungapheli akusakhathazi;
kwenyusa ukuqoqwa kwe-magnesium ekuswelekeni kwayo, kanye nezinye izinto ezizuzisayo ezakha umkhiqizo;
kuvimbela ukuvela kwe-anemia, isifo samathambo, izinkinga emsebenzini wenhliziyo nohlelo lwezinzwa ngenxa yokuba khona kwe-betaine. Le ngxenye, kanye ne-folic acid, iba isihluthulelo sokungabikho kwezifo eziningi ezimbi, njengesifo i-Alzheimer's, i-osteoporosis;
kuvimbela ukuvela kwe-anemia, i-lethargy, ukunganaki, izinwele zakudala ezimpunga ngenxa yokuqoqwa ithusi ekwakhiweni;
isiza ngokunciphisa umzimba. Yize ukugqekeza kuphezulu-ikhalori, kunempilo kakhulu, futhi inani elincane le-porridge lanele ukugcwala umzimba. Ngaphezu kwalokho, ngenxa yokwehla kwesikhathi eside komkhiqizo, indlala ayiveli ngokushesha, okuqeda isidingo sokudla okungeziwe. Futhi, lapho ukupheka kungadingi ushukela noma usawoti omningi, akudingekile ukusebenzisa ibhotela noma ubisi;
Ikusheshisa imetabolism futhi inyusa ukubonga kokukhuthazela ku-fiber ekwakhiweni, okusheshisa imetabolism futhi ihlanza umzimba wobuthi. Ikhalori ephezulu ingabuyisela ngokushesha amandla ngaphansi komthwalo omkhulu;
Ukusetshenziswa kwangaphandle ngesimo sobuso bendabuko noma isikhuhla somzimba. Uma ufaka iqanda noju ku-okusanhlamvu, uthola ikhambi lokugoqa lomgexo nentambo.

Uma uhlela ukusebenzisa okusanhlamvu ukulwa nesisindo ngokweqile, kufanele uqaphele kakhulu ngenani lomkhiqizo. Ukudla kufanele kube kuncane, futhi nenani lokudla ekudleni lingabi ngaphezu kwezikhathi ezi-2-3 ngesonto.

Ukuxhumana nokulimaza

Kungenzeka yini ukuthi bulgur ngesifo sikashukela sohlobo 2? I-Bulgur iyisirayisi ewusizo kakhulu, ngakho konke kufanele isetshenziswe ngabantu abanesifo sikashukela sohlobo lokuqala nolwesibili.

Kodwa-ke, noma yimuphi umkhiqizo une-contraindication, uma unganakwa, ongalimaza umzimba.

Mayelana nalabo abafuna ukunciphisa umzimba, sekushiwo ukuthi i-bulgur imvamisa ayinconywa sikashukela sohlobo 2, futhi ikakhulukazi ngamanani amakhulu.

Ngasikhathi sinye, ngenxa yekhono lokugcwala ngokushesha umzimba, akunakwenzeka ukuthi uzofuna ukudla okuningi, yize kunambitheka okumnandi. Kuhle ukukhumbula ukuthi ukwakheka kwalesi okusanhlamvu kufaka ne-gluten, ethathwa njenge-allergen enamandla. Labo abanokubekezelela ngakunye kule ngxenye, akunqweneleki ukusebenzisa i-bulgur, ngaphandle kwalokho babhekene ne-dyspepsia, flatulence, ukozela, ubuthakathaka.

Kuyadingeka ukukhipha umkhiqizo ekudleni noma ngabe kukhona ukuphazamiseka kokugaya ukudla, i-gastritis, noma yiziphi ezinye izinqubo zokuvuvukala zamapheshana emathunjini.

Lapho ulahlekelwa isisindo, kufanele unake okuqukethwe kwekhalori bese ukhetha umkhiqizo onesilinganiso esiphansi. Kunconywa futhi ukwenza eminye imidlalo.

Isetshenziswa kanjani?

Ngenxa yezakhiwo zayo ezizuzisayo, i-bulgur iyanconywa kwabanesifo sikashukela.

Kulokhu, kufanele ulandele eminye imithetho. Lo mkhiqizo ungaba yisitsha esiyisisekelo njengendishi eseceleni, futhi okuhambisana ngaso lapho kufakwa kumasaladi.

Ngokuvamile, kuthosiwe epanini bese kufakwa uwoyela. Inikeza iphunga elinempilo. Kodwa-ke, kubantu abanesifo sikashukela, kungcono ukukhipha le ndlela yokulungiselela.

Kungcono ukupheka okusanhlamvu okulesi simo. Isilinganiso kufanele sibe yi-1: 3 maqondana namanzi. Faka usawoti kuphela bese upheka kuze kuthambe. Ukusuka kuphalishi onjalo ungapheka ama-meatballs noma uwengeze ku-isaladi, kwisobho.

Into esemqoka kushukela ukubheka okuqukethwe yi-khalori ephelele. Akunconywa futhi ukuthi udle okusanhlamvu kaningi ngaphezu kwesonto kabili.

Ungadliwa

Ngaphezu kwephalishi elijwayelekile elibilisiwe lesitsha esiseceleni, ungapheka izitsha eziningi zokudla ezithokozisayo nge-bulgur. Ake sichaze ezinye izindlela ezilula zokupheka.

Kwi-Turkish Bulgur uzodinga okulandelayo:

300 gr bulgur;
Isitshalo seqanda 1
I-pepper yensimbi eyi-1;
Utamatisi ayi-7;
3 ama-clove egalikhi ne-1 anyanisi;
600 ml umhluzi wenyama engenamafutha;
inqwaba yeparsley ne dill;
isizini namafutha okupheka.

Ukulungiselela isidlo, udinga ukubilisa okusanhlamvu kumhluzi wesibili kuze kuthambe (cishe imizuzu engama-25). Kuyadingeka ukusika imifino: isitshalo seqanda kuma-2 cm ama-cubes, utamatisi ngesigamu, ugalikhi ngezingcezu ezicijile, upelepisi ngemichilo. Yonke imifino, ngaphandle kukagalikhi, kufanele ifakwe epanini lokuthosa ngamafutha.

Zidinga ukuthathwa okungenani umzuzu phezu kokushisa okuphezulu, bese zinciphise ukushisa bese zibila ngaphansi kwesivalo. Ngaphambi kokupheka, engeza ugarlic ngemizuzu embalwa. Ngemuva kwalokho iphalishi, usawoti, ukuthosa kanye nemifino kufakwa emifino. Konke kufanele kuhlanganiswe, kususwe emlilweni, bese kugcizelelwa imizuzu engu-15 ngaphansi kwesivalo.

Kumnandi kakhulu ukusebenzisa i-burgur yokufaka i-toppings ye-pepper. Izithako zizodinga okulandelayo:

2 pepper insimbi;
150 gr. inhlamvu ebilisiwe;
100 gr. Ushizi we-Adyghe;
1 tbsp. l ama-walnuts;
1 i-clove yegalikhi;
1 tbsp. l ukhilimu omuncu ongaphekiwe;
uwoyela wemifino.

Ukuze ulungiselele isidlo, uzodinga ukugoqa ushizi, uchoboze amantongomane, uvumele ugarliki ucindezele uhlanganise yonke into, usawoti imikhiqizo. I-Pepper isikwa yaba ngama-halves amabili bese imbewu ikhipha. Yigobise bese uyibhaka ku-hlupha.

I-Quinoa yesifo sikashukela sohlobo 2 ingumkhiqizo ongeke ungene ndawo. I-Croup inenkomba ephansi ye-glycemic, ukugcwala komzimba ekudleni kuhlala isikhathi eside, futhi kusiza ushukela wegazi ophansi.

Abaningi mhlawumbe bake bezwa ngezinzuzo zemidumba yabashukela. Ngabe yini ngempela ubhontshisi kashukela kushukela nokuthi uwusebenzisa kanjani ngendlela efanele, funda kulesi sihloko.

Amavidiyo ahlobene

Yini bulgur futhi yini ukwakheka kwamakhemikhali? Izimpendulo kuvidiyo:

Ngakho-ke, i-bulgur ifanelwe ukunakwa ukuze ifakwe ekudleni komuntu ngamunye, ngoba izakhiwo zayo ezizuzisayo zibalulekile ngokwanele emzimbeni. Lokhu kuyiqiniso kakhulu kubantu abanesifo sikashukela, ngoba lo mkhiqizo uyakwazi futhi ukulawula amazinga kashukela egazi, ukwandisa ukusebenza kwe-insulin. Ngasikhathi sinye, i-bulgur nohlobo 2 sikashukela akuzona izinto ezihambelana kakhulu. Imvamisa, ukudla okusanhlamvu akukufanele ngenxa yenani layo lokudla okunempilo nokuqukethwe kwekhalori.

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