Bulgur: calorie pa 100 gram

Bulgur - ndi croup wa tirigu durum unachitikira woyamba kutentha mankhwala, ndiye anauma Ndiyeno anavulidwa kumaliza kuyeretsa ndi kupsinja. Pali mitundu itatu ya umapezeka: akhakula, woonda, woonda kwambiri. Finely kuuluka mbewu wotchedwa koftelik ndi lalikulu - pilavlik. Kunja ofanana ndi mbewu ya mbewu chimanga kapena couscous, koma ndi osiyana zakudya mtengo.

kutchuka

M'masitolo bulgur zinaoneka ndi posachedwapa ndipo pomwepo zinatchuka mwa Ulaya, chifukwa ndi kwambiri otsika-kalori ndi mankhwala chokoma. Caloric yophika bulgur ndi 83 kcal pa magalamu 100. Makamaka mmalo rump zaka amaperekedwa ku Middle East.

Mwachitsanzo, mu Turkey pali khumi mitundu ya mbewu. Ubwino ndi luso bwinobwino m'malo mpunga, balere kapena bulgur couscous. Mu zopatsa mphamvu adzakhala ngati otsika ngati nkotheka. Pamene kuphika dzinthu musalekane pa lokha, ndi nyemba Musataye mawonekedwe awo. Ndi changwiro ndi mbale nsomba, ndiwo zamasamba komanso nyama, ndipo chifukwa bulgur rump, mu zopatsa mphamvu akutembenukira osachepera. Wangwiro zosiyanasiyana stuffing. Chakudya chotentha amagwiritsidwa ntchito coarse tirigu ndi chabwino osankhidwa saladi, kuphika kupatulapo ndi kyufta kapena meatballs.

kukoma

Waukulu zimasiyanitsa Mbali mbewu monga chimanga ndi bulgur - calorie, ndi otsika zokwanira, ndi mkulu zakudya mtengo. Zikomo kuti kununkhira kwake ndi kuunika nutty kukoma, zakudya, pamodzi bulgur analandira wapadera ndi chokoma. A lonse tirigu sapambana Zikhalidwe zina ndi kuonjezera pafupifupi katatu buku la chotsirizidwa. Iwo likukhalira kuti pokonza 100 gram youma kulemera kwa chakudya yomalizidwa monga chimanga ndi magalamu 300.

kapangidwe

Amazipanga mtengo wapatali ali wholegrain bulgur, caloric phindu pa 100 ga ndi otsika. Chifukwa processing kochepa chipolopolo, wolemera mu kufufuza zinthu, zakudya zonse m'chikondi rump lapansi.

magalamu 100 suhy dzinthu zili 8 magalamu CHIKWANGWANI, 12,5 magalamu mapuloteni, 70 magalamu zimam'patsa mafuta - 1.7 gram. Caloric zili 350 kcal.

Pa kulemera imfa ndondomeko akonze bulgur, zopatsa mphamvu pa magalamu 100 ya zakudya zachimanga yophika ndi, monga tanenera kale, zopatsa mphamvu 83, choncho chakudya ndi chinthu chofunika kwambiri, imene inu mosavuta njala wanu. kafukufukuyu ndi grits kwa anthu onenepa kwambiri ndi matenda a shuga. Koma ntchito kwambiri mankhwala kwa anthu ndi gastritis aakulu ali osavomerezeka.

zothandiza zimatha

Bulgur si chokoma mankhwala, komanso zothandiza kwambiri chifukwa cha kuchuluka yaikulu kwambiri mchere ndi mavitamini B ndipo E. Krupa mosavuta odzipereka mu thupi. Wangwiro ntchito m'mimba imapereka zili mkulu wa CHIKWANGWANI mu mbewu. Kodi mankhwala amazipanga zothandiza pamaso pa bulgur potaziyamu, chitsulo, selenium, phosphorous, manganese, choline, mavitamini B5, B2, B6, B9, K, rr, ndipo lili mwachilungamo wambirimbiri kupatsidwa folic acid ngati kofunika kuti thupi wamkazi. Mokwanira otsika glycemic index ali bulgur. Kalori okhutira zakudya ndi kupanga zakudya zachimanga izi ofunikanso pophikira.

contraindications

The contraindication yekha ndi kupezeka kwa anthu amene gilateni ali bulgur, angachititse thupi lawo siligwirizana.

Bulgur ndi zakudya

Mu zakudya zakudya muyezo zoyambirira kugwiritsa ntchito bulgur kukonzekera zolondola. M'mayiko East grits kukonzekera ntchito yambiri mafuta kapena mafuta, ndi njira izi momveka si woyenera ndi zakudya.

Njira yokha ndi bwino kukonzekera bulgur ndi akuwukha. Grits ayenera kudzazidwa ndi madzi ofunda mpaka kutupa. nthawi akuwukha zimadalira kukula tirigu. Ngati grits finely kuuluka, nthawi akuwukha chofunika ndi zosakwana kwa mbewu coarse.

Pambuyo wathunthu kutupa bulgur ndi wokonzeka kuwonjezera kwa saladi ndi chakudya. Kuti zosiyanasiyana zakudya menyu, inu sizingasakanikirane monga chimanga ndi zitsamba mwatsopano ndi atakulungidwa mu masamba letesi. Chifukwa ndi kwathunthu choyambirira ndi zakudya mbale. Mtundu wa chakudya komanso abwino yophika ndi Kuwonjezera dolma bulgur. Kusakanikirana chodabwitsa masamba mphesa ndi mbewu monga chimanga adzapanga kukoma wapadera mbale.

zokongoletsa Turkey

Choyamba m'pofunika kuti 4 kapena 5 mphindi mwachangu ndi vermicelli. Kenako muyenera pang'onopang'ono kutsanulira kapu imodzi bulgur ndi kusonkhezera pang'onopang'ono. Ndiye kutsanulira madzi, kuwonjezera '25 phwetekere phala ndi mchere kulawa. Pasanathe mphindi 10 pa moto wochepa kwa kukongoletsa tsogolo ndiye, ndiye kuphimba ndi kuphika kwa mphindi wina 10 mpaka kutupa wathunthu wa tirigu. Mu yomweyi, m'pofunika wiritsani kapu imodzi ya mphodza ndi kusakaniza pokonza wokonzeka, kuwonjezera amadyera magalamu 15 a mandimu.

Saladi "Tabula"

Kuti akonze chofunika mafuta, bulgur, anyezi wobiriwira, tomato, parsley, timbewu tonunkhira, Basil ndi mandimu.

Choyamba tiyenera kukonza kuchuluka kwa mbewu zabwino zilowerere mpaka kutupa wathunthu, n'kukaziika mbale popanda kutsuka zina. Tomato zofunika kusankha mitundu wandiweyani, ayenera kudula osaya cubes zokwanira. Dulani ndi anyezi mu chidebe osiyana ndi kusakaniza ndi mchere, parsley akanadulidwa, timbewu ndi Basil. Kuwonjezera mandimu ndi kusakaniza bwino, ndiyeno zosakaniza zilowerere kwa mphindi 10. Pambuyo nthawi mukufuna kuwonjezera mafuta ndi kusakaniza kachiwiri. Kenako, muyenera kuphatikiza popanga zonse ndi kuika mu mbale saladi. Zokongoletsa ndi masamba timbewu ndipo mwina Basil. Mbale yomalizidwa m'pofunika kuika mu furiji kwa impregnation wathunthu, kenako akhoza kubweretsa tebulo.

Saladi wangwiro chakudya pa chakudya, chifukwa zikuphatikizapo dzinthu monga bulgur. Per magalamu 100 chotsirizidwa ziyenera 143 kcal, 2 gm mapuloteni, 8 magalamu a mafuta magalamu 12 a chakudya.

Onunkhira saladi "Tabula" ndi kukoma kwakukulu Sikudzawadandaulitsa mwangwiro kuyang'ana pa tebulo ndipo adzakhala Kuwonjezera chachikulu otentha.

Msuzi ndi bulgur

Chinsinsi ichi limasonyeza njira inanso mbewu monga chimanga ophikira: bulgur yophika. Kalori okhutira pa magalamu 100 kudzakhala 85 kcal.

Pakuti yokonza zosowa: bulgur - 150 gram, uzitsine timbewu tonunkhira, 3 supuni nthaka paprika, 150 magalamu mphodza, anyezi, supuni 2 phwetekere phala, 3 supuni masamba mafuta (bwino - maolivi), mchere ndi zonunkhira kulawa.

Kuwayika mphodza mu madzi, kubweretsa kwa chithupsa, ndiye kuwonjezera bulgur, paprika ndi zonunkhira. Simmer kwa mphindi 10.

Panthawi imeneyi ayenera finely kuwaza anyezi ndi mwachangu awiri mphindi mpaka golide bulauni, kuwonjezera phwetekere phala ndi chipwirikiti.

Kenako, kuwonjezera anyezi yokazinga ndi timbewu mu mphika ndi kuphika kwa mphindi 20 mpaka yophika. Azikongoletsa, mukhoza kugwiritsa ntchito zitsamba atsopano.

Bulgur ndi masamba

Pakuti yokonza muyenera: 4 cloves wa adyo, 1 tsp mapira ndi chitowe, magalamu 450 wa tomato, biringanya magalamu 450, 1 chikho dzinthu bulgur. Kalori okhutira pa magalamu 100 wa chotsirizidwa ndi wochepa kwambiri moti ndi wabwino kwa anthu kufunafuna chithunzi a.

Bulgur ayenera kuthira madzi otentha ndipo tiyeni tiyime kwa mphindi 15. Pa nthawi imeneyi muyenera kuwaza anyezi ndi kusakaniza ndi adyo, chitowe, mapira ndi tomato, kuvala moto pang'onopang'ono. Otsatidwa ndi kuwonjezera biringanya ndi rump. Sakanizani bwino ndi kupitiriza simmer kwa mphindi 20. Atamaliza mbale kuwaza ndi zitsamba.

Ndiyamika katundu zopindulitsa ndiponso kukoma wapadera, bulgur mu ambiri mafani padziko lonse. Zokoma bulgur zodabwitsa zosiyanasiyana zakudya tsiku ndi tsiku, kuwonjezera thupi yaikulu mavitamini ndi mchere.