Krupa bulgur: fa'idodi da illolin ciwon sukari

A cikin kasashen Gabas da Bahar Rum, croup din da ake kira bulgur ya shahara sosai. An haɗa shi a cikin jita-jita daban-daban, ciki har da darussan farko, kuma an shirya shi azaman dafaffen gefe.

A cikin ƙasar, hatsi ya bayyana kwanan nan kuma mutane da yawa ba su sani ba game da kaddarorin ta. Koyaya, wannan ba kawai sabon abu bane, amma har ma yana da tushen abubuwa masu amfani da yawa na jiki.

Bugu da ƙari, bulgur don ciwon sukari shine samfuri mai mahimmanci, wanda yakamata a haɗa shi cikin abincin, lura da wasu ƙa'idodi. Zamu fada daki daki daki.

Kadan daga tarihi

Bulgur, ana kiran wasu ƙasashe daban. Wannan bulgor, burgul, gurgul. Bulgur yana cikin hatsi na alkama mai kiwo. Don samun irin waɗannan hatsi, hatsi suna buƙatar a matse su, sannan a bushe a rana kuma a tsabtace da tarkace. Mataki na ƙarshe shine murƙushe hatsi a cikin injina na musamman. Abincin hatsi da aka gama yana da ɗanɗano ɗan ɗanɗano da ɗanɗano mai laushi.

Kofelik

Akwai nau'ikan bulgur iri biyu, sune:

• pilavlikyana da babban girma, ana amfani da shi don dafa abinci na gefe da pilaf;
• kofelik, ƙaramin ƙara, ƙara zuwa salads, dolma, meatballs.

Semolina da couscous an yi su daga alkama, wanda ya bambanta a cikin niƙa da matsakaici. Wani siyayyar fasalin na bulgur ana ɗauka shine magani na farko, saboda abin da dandano ya inganta kuma kayan kwalliyar ta zama ƙasa.

An san wannan samfurin sama da shekaru 4000. A cikin abincin kasa na Indiya, ƙasashen Rum da Gabas, Bulgur wani ɓangare ne na jita-jita da yawa. Atsungiyoyi sun bayyana a Turai shekaru da yawa da suka wuce, sannan kawai a cikin Rasha. Kasuwancin Maghreb ne suka kawo shi wanda suka mutunta wannan samfurin. Sun kawo hatsi tare da kayan ado, kayan yaji, kodayake ya ɗauki sarari da yawa.

Abun ciki, kalori, glycemic index

Abun bilgur yana da wadataccen abinci sosai a cikin bitamin da ma'adanai, waɗanda kuma suna da mahimmanci ga mutanen da ke da ciwon sukari, suna buƙatar abinci na musamman.

Don haka, hatsi ya ƙunshi abubuwa masu zuwa:

• fiber, ash;
• mon- da kuma disaccharides;
• bitamin (A, B, E, K, P);
• kitse mai kitse;
• zarurrukan kwayoyin;
• riboflavin, choline, lysine, pyridoxine;
• abubuwanda aka gano (phosphorus, potassium, magnesium, sodium, iron, alli, jan karfe, selenium, zinc).

Calorie abun ciki na samfurin daga 340 zuwa 365 kcal. Ya bambanta dangane da nau'in alkama, hanyar bushewa. Bulgur glycemic index yana da ƙasa. Tebur ɗin GI yana nuna cewa raka'a 47 ne. Kuma glycemic index na Bogur Boiled shine raka'a 50-55.

M Properties na hatsi

Akwai abubuwa da yawa da ke da matukar amfani na bulgur, su, tare da ɗanɗano mai daɗi, suna sa shi ya zama sananne kuma cikin buƙata a duniya. Waɗannan sune kamar haka:

• yana tabbatar da kiyaye lafiyar zuciya da jijiyoyin jini saboda yawan adadin folic acid da Vitamin B6. Abubuwa suna taimakawa rage matakan homocysteine, wanda ya zama mabuɗin don ƙarfafa ganuwar jijiyoyin jini. A sakamakon haka, hadarin bugun zuciya ko bugun zuciya ya ragu sosai;
• yana taimakawa hana cutar kansa, musamman ciwace-ciwacen ƙwayoyi a cikin ciwan ciki, da na hanji, da gemar mammary. An tabbatar da wannan kadara ta wadatar isasshen adadin fiber a cikin kayan;
• yana hana ƙirƙirar duwatsu a cikin ƙwayar ƙwayar cuta ta hanyar rage nauyin a hanta ta cikin ƙwayoyin shuka. Hakanan yana ba ku damar tsara matakan glucose na jini, ƙara haɓakar insulin a cikin ciwon sukari. Bugu da kari, ingantaccen sakamako ana lura dashi game da mucosa na hanji. Tsarin narkewa ya koma al'ada, kuma maƙarƙashiya na rashin damuwa kuma;
• yana kara maida hankali ga magnesium a cikin gazawar sa, kazalika da sauran abubuwan da suke da amfani wadanda suka hada da kayan;
• yana hana faruwar cutar, cutar kashi, matsaloli a cikin aikin zuciya da tsarin jijiyoyi saboda kasancewar betaine. Wannan bangaren, tare da folic acid, ya zama mabuɗin don rashin cututtukan da yawa masu yawa, kamar cutar Alzheimer, osteoporosis;
• yana hana faruwar cutar, rashin hankali, rashin tausayi, da farkon launin toka saboda haɗarin jan ƙarfe a cikin abun da ke ciki;
• taimaka tare da asarar nauyi. Kodayake burgur mai-calorie ne, yana da sinadirai masu ƙoshin ƙarfi, kuma ƙaramin adadin tanki ya isa ya cika jikin. Bugu da kari, saboda katsewar kayayyakin, yunwar ba ta bayyana ba da daɗewa ba, wanda ke kawar da buƙatar ƙarin abun ciye-ciye. Hakanan, lokacin dafa abinci baya buƙatar sukari mai yawa ko gishiri, ba lallai ba ne a yi amfani da man shanu ko madara;
• Yana haɓaka metabolism kuma yana ƙara ƙarfin gwiwa godiya ga fiber a cikin abun da ke ciki, wanda ke haɓaka metabolism kuma yana wanke jikin gubobi. Babban adadin kuzari na iya dawo da ƙarfi da sauri a ƙarƙashin babban kaya;
• amfani da waje a cikin nau'in abin rufe fuska ko gogewar jiki. Idan kun ƙara kwai da zuma a cikin ƙwayar hatsi, kuna samun maganin wrinkle don ƙwanƙwasa da wuya.

Contraindications da cutar

Koyaya, kowane samfurin yana da contraindications, idan an yi watsi dashi, wanda zai iya cutar da jiki.

Game da wadanda suke so su rasa nauyi, an riga an fada cewa ba a bada shawarar bulgur sau da yawa don ciwon sukari na 2, kuma musamman a adadi mai yawa.

A lokaci guda, saboda iyawa satrol jiki yayi sauri, babu makawa yana son cin abinci mai yawa, duk da dandano mai daɗi. Yana da kyau a tuna cewa abun da ke cikin wannan hatsi ya haɗa da giluten, wanda ake ɗauka mai ƙarfi allergen. Wadanda suke da rashin jituwa ga wannan bangaren, ba a son su yi amfani da bulgur, in ba haka ba suna fuskantar matsalar dissewa, rashin tsoro, nutsuwa, rauni.

Wajibi ne a cire kayan daga abincin koda a lokacin akwai cuta, narkewar ciki, duk wasu hanyoyin kumburi na hanji.

Yaya ake amfani?

Saboda kyawawan kaddarorinsa, ana bada shawarar bulgur ga masu ciwon sukari.

A wannan yanayin, dole ne ku bi wasu ƙa'idodi. Wannan samfurin na iya zama duka babban abinci azaman dafaffen abinci na gefe, kuma mai dacewa lokacin da aka ƙara salads.

Ciki sau da yawa, ana soyayyen a cikin kwanon rufi kuma an haɗa mai. Yana ba da ƙanshi mai daɗi. Koyaya, ga mutanen da ke da ciwon sukari, zai fi kyau a ware wannan hanyar shirya.

Zai fi kyau dafa hatsi a cikin wannan yanayin. Matsakaicin ya kamata ya zama 1: 3 dangane da ruwa. Add gishiri kawai sai a dafa har sai friable. Daga irin wannan garin tafarnuwa zaku iya dafa gurasar nama ko ƙara zuwa salatin, zuwa miya.

Recipes

Baya ga abincin da aka dafa na yau da kullun don tasa a gefen abinci, zaku iya dafa yawancin kayan abinci mai ban sha'awa tare da bulgur. Bari mu bayyana wasu girke-girke masu sauƙi.

Don Bulgur na Turkiyya kuna buƙatar waɗannan masu zuwa:

• 300 gr bulgur;
• 1 kwai;
• 1 barkono kararrawa;
• 7 tumatir ceri;
• 3 cloves tafarnuwa da albasa 1;
• 600 ml lemun tsami nama;
• wani gunki na faski da Dill;
• kayan yaji da man dafa abinci.

Don shirya tasa, kuna buƙatar tafasa hatsi a kan broth na biyu har sai m (kamar minti 25). Yana da Dole a yanke kayan lambu: eggplant a cikin cubes 2 cm, tumatir a cikin rabin, tafarnuwa a cikin bakin ciki, barkono a cikin tube. Duk kayan lambu, ban da tafarnuwa, dole ne a sanya shi a cikin kwanon soya da mai.

Suna buƙatar yin soyayyen na kusan minti ɗaya akan zafi mai zafi, sannan rage zafi kuma simmer ƙarƙashin murfin. Kafin dafa abinci, ƙara tafarnuwa a cikin 'yan mintina kaɗan. Sannan ana ƙara ɗakin shinkafa, gishiri, kayan yaji da ganye a cikin kayan lambu. Duk dole ne a gauraye, a cire shi daga wuta, sannan a dage a mintina 15 a ƙarƙashin murfin.

Ya da daɗi sosai don amfani da burgur don murɗa toppings barkono. Sinadaran zasu buƙaci masu zuwa:

• Barkono 2 kararrawa;
• 150 gr. Boiled bulgur;
• 100 g. Adyghe cuku;
• 1 tbsp. l walnuts;
• 1 albasa na tafarnuwa;
• 1 tbsp. l nonfat kirim mai tsami;
• man kayan lambu.

Don shirya tasa, kuna buƙatar goge cuku, murƙushe kwayoyi, bar tafarnuwa ta cikin latsa kuma haɗa komai, gishiri samfuran. An yanka barkono zuwa kashi biyu kuma ana fitar da tsaba. Ciko shi da gasa a cikin gasa.

Bidiyo masu alaƙa

Mene ne bulgur kuma menene haɗinsa na sinadarai? Amsoshin a cikin bidiyon:

Don haka, bulgur ya cancanci kulawa don haɗawa cikin abincin kowane mutum, tunda kayan aikinsa masu mahimmanci suna wadatar jiki. Wannan ya fi gaskiya ga mutanen da ke fama da ciwon sukari, tunda wannan samfurin yana iya daidaita matakan glucose na jini, ƙara haɓakar insulin. A lokaci guda, bulgur da nau'in ciwon sukari na 2 ba abubuwa bane da suka dace. Sau da yawa, cin hatsi ba shi da daraja saboda ƙimar abincin da yake da shi da adadin kuzari.