Nā pono o ka bulgur a pehea e hana ai

Anter

• Nā kōkua o ka bulgur
• Pākaukau kino Bulgur
• Pehea e hana ai

ʻO Bulgur, i kapa ʻia hoʻi he palaoa, he palaoa holoʻokoʻa like ia me ka quinoa a me ka laiki palaunu, waiwai i nā wikamina B, nā olonā, nā protein a me nā minelala, a no laila i manaʻo ʻia he meaʻai momona loa. Ma muli o kāna ʻano, bulgur kōkua i ka hoʻomaikaʻi ʻana i ka hana o ka ʻōpū, hoʻoulu i ka ʻōnaehana pale a hoʻonui i ka hana ikehu, a hiki ke hoʻopau ʻia i nā salakeke, no ka laʻana.

He waiwai waiwai nui ko kēia palaoa a maʻalahi hoʻi e hoʻomākaukau a hiki ke hoʻohana ʻia ma ke ʻano he kumu waiwai o ka momona a me ka puluniu i nā kīʻaha vegan like ʻole. ʻOiai he meaʻai waiwai nui, ʻaʻole pono e hoʻohana ʻia ka ʻai o ka bulgur e ka poʻe i loaʻa i nā maʻi āpau a i ʻole intolerance i ka gluten, ʻoiai he hua palaoa ia i hana ʻia mai ka palaoa, a na ka poʻe i loaʻa nā maʻi gastrointestinal, e like me ka Syndrome Irritable Bowel, no ka mea ʻo kahi laʻana, ma muli o ka nui o nā olonā hiki ʻole ke wehe ʻia.

Nā kōkua o ka bulgur

Loaʻa i ka bulgur kahi momona o ka momona a me nā nui o nā fibers, nā protein a me nā minelala, e like me ka phosphore, magnesium, potassium, hao a me zinc, i manaʻo ʻia he meaʻai momona loa. ʻO nā pono olakino nui o Bulgur:

• Hoʻonui i ka hana o ka ʻōpū, ʻoiai waiwai ia i nā olonā;
• Makemake ia i ka hana ʻana i nā mākala a me ka hoʻihoʻi ʻana o nā mākala ma hope o ka hoʻoikaika kino, no ka laʻana, ma muli o ke kū ʻana o ka potassium a me ka magnesium;
• Ma muli o ka hao a me ka zinc, hoʻonāukiuki ia i ka hana o ka ʻōnaehana pale maʻi;
• Hoʻonui ia i ka hana ikehu, no ka mea waiwai ia i nā wikamina B, me ka mālama ʻana i ke olakino o ka ʻili a me ka ʻōnaehana. E ʻike i nā pono a me kahi e loaʻa ai nā huaora B;
• Hoʻoikaika i nā iwi, ʻoiai he nui nā magnesium maikaʻi;
• Kāohi i nā pilikia o ka maʻi puʻuwai, no ka mea, he anti-inflammatory a me nā waiwai antioxidant, e pale ana i ka mumū o nā aʻa a me nā aʻa, me ka loaʻa ʻole o nā momona.

Ma muli o ka nui o nā olonā a me nā minelala, bulgur, me ka hoʻomaikaʻi ʻana i ka hana o ka ʻōpū, hiki ke hoʻemi i ka makaʻu o ka maʻi ʻaʻai kala, e laʻa me. Hoʻohui, no ka mea, he folic acid kona i loko, he meaʻai maikaʻi loa ia no nā wahine hāpai, ʻoiai he mea nui kēia wikamina no ka hoʻomohala pono ʻana o ka ʻōnaehana nūhou o ka pēpē. E aʻo hou e pili ana i ka waikawa folic i ka hāpai ʻana.

Pākaukau kino Bulgur

ʻO ka ʻike i ka papa aʻe e pili ana i ka 100 gram o bulgur:

Pehea e hana ai

ʻO ka hoʻomākaukau ʻana o bulgur ka mea like me ka quinoa a i ʻole ʻo Moroccan cuscus, ʻo kahi laʻana, a hala ma kahi o 5 a 20 mau minuke e pili ana i ke ʻano o ka bulgur i hoʻohana ʻia. E hana i ka bulgur e hoʻohui wale i 1 kīʻaha o bulgur i 2 mau kīʻaha o ka wai e hoʻolapalapa a waiho i ke ahi a palupalu ka palaoa.

Ke palupalu, hiki ke hoʻopau ʻia ka bulgur, kahi momona a maikaʻi loa i ka pasta, no ka laʻana, a hiki ke hoʻohana ʻia i mea e hele ai a e hana ai i nā saladi.