He aha ka palaoa Bulgur? ʻO nā mea āpau āu e ʻike ai

Anter

• He aha ka palaoa Bulgur?
• ʻIke Nutrient
• Loaʻa paha i nā pono olakino
• Paipai i ke olakino puʻuwai
• Kākoʻo i ke kaohi kō kō Healthy maikaʻi
• Kākoʻo i ka Dig digest and Health Gut
• Paipai i ka Loss Kaumaha
• Māmā e kuke a hoʻomākaukau
• Makemake paha kekahi poʻe e hōʻalo a hoʻokau iā ia
• Ka Laina Lalo

ʻO ka palaoa Bulgur kahi mea i makemake nui ʻia i loko o nā ipu kuʻuna o ka Hikina Waena - a me ke kumu kūpono.

Maʻalahi ke hoʻomākaukau i kēia palaoa cereal momona a hiki mai me nā keu olakino hiki ke hiki.

Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka palaoa bulgur, me nā huaora, nā pono a me pehea e kuke ai me ia.

He aha ka palaoa Bulgur?

ʻO Bulgur kahi hua palaʻai e ʻai ʻia i hana ʻia mai ka palaoa mānoanoa, nahae - ʻo ka palaoa durum ka nui akā ʻo nā ʻano palaoa ʻē aʻe kekahi.

Ua parboiled ia, a kuke hapa ʻia paha, i hiki ai ke hoʻomākaukau me ka wikiwiki. Ke kuke, he ʻano like kona me ka couscous a i ʻole ka quinoa.

Ua manaʻo ʻia ʻo Bulgur he palaoa holoʻokoʻa, ʻo ia hoʻi ka ʻai ʻana o ka ʻoka palaoa holoʻokoʻa - me ka germ, endosperm a me ka bran.

Ua hele mai ʻo Bulgur i ke Kaiwaenahonua a hiki ke hoʻihoʻi ʻia i mau makahiki he mau makahiki. I kēia lā, he mea hana nui ia i loko o nā kīʻaha Middle East a me ke Kaiwaenahonua.

ʻO Bulgur kahi hua palaʻai e hiki ke ʻai ʻia i hana ʻia mai ka palaoa i kōle ʻia ʻia. ʻO kona ʻano e like me ka quinoa a i ʻole ka couscous.

ʻIke Nutrient

ʻAʻole maikaʻi wale ka bulgur a wikiwiki e hoʻomākaukau akā momona loa hoʻi.

No ka mea he hua liʻiliʻi i hana ʻia, mālama ia i ka waiwai momona aʻe ma mua o nā huahana palaoa i hoʻomaʻemaʻe ʻia.

Aia i loko o Bulgur nā ʻano huaola a me nā minelala, a me kahi nui o ka fiber. I ka ʻoiaʻiʻo, hāʻawi kahi lawelawe hoʻokahi ma kahi o 30% o ka Reference Daily Intake (RDI) no ka mea momona (1, 2).

ʻO Bulgur kahi kumu waiwai maikaʻi o ka manganese, magnesium a me ka hao a hoʻoliʻiliʻi hoʻi i nā calorie ma mua o nā hua āpau e like ai, e like me ka laiki ʻeleʻele a i ʻole quinoa (2, 3, 4).

ʻO kahi kīʻaha 1-kīʻaha (182-gram) o nā mōhai bulgur i kuke ʻia (2):

• Kalepona: 151
• Kāpena: 34 gram
• Kumuʻiʻo: 6 gram
• Momona: 0 gram
• Puluniu: 8 gram
• Folate: 8% o ka RDI
• ʻO ka Vitamin B6: 8% o ka RDI
• Niacin: 9% o ka RDI
• Manganese: 55% o ka RDI
• Makanekiuma: 15% o ka RDI
• Hao: 10% o ka RDI

Hāʻawi ka Bulgur palaoa i nā meaola like ʻole a he kumu maikaʻi loa ia o ka manganese, magnesium, hao a me ka fiber.

Loaʻa paha i nā pono olakino

ʻO ka ʻai maʻamau o nā huaʻai piha piha i ka fiber, e like me bulgur, pili i nā pono olakino he nui, e like me ka pale ʻana i ka maʻi a me ka hoʻomaikaʻi maikaʻi.

Paipai i ke olakino puʻuwai

ʻO ka lawe kūpono ʻana i nā meaʻai momona-e like me nā kīʻaha, nā huaʻai a me nā mea kanu - hoʻoliʻiliʻi paha i ke olakino puʻuwai.

Ua hōʻike ʻia kahi loiloi i ka poʻe nāna i hoʻopau i ka 3-7.5 mau lawelawe (90-225 mau kolamu) o nā hua palaoa i kēlā me kēia lā i hōʻemi ʻia he 20% o ka pilikia o ka maʻi puʻuwai ().

No laila, ʻo ka ʻai ʻana i nā kīʻaha āpau e like me bulgur hiki ke hāʻawi i kekahi mau pono pale pale naʻau.

Kākoʻo i ke kaohi kō kō Healthy maikaʻi

Hoʻohālikelike ʻia i nā hua kanu i hoʻomaʻemaʻe ʻia, pili nā mānoanoa holoʻokoʻa me ka hoʻemi ʻia o ka pane kō kō a me nā kiʻekiʻe o ka insulin. Kuhi kekahi mau noiʻi e hiki i nā hua pala holoʻokoʻa ke hoʻomaikaʻi i ka ʻike āpau o ka insulin ().

ʻOiai manaʻo pinepine ʻia ke olonā no kēia mau hopena, he mea nui paha nā mea kanu mea kanu i nā hua holoʻokoʻa ().

ʻO ka palaoa Bulgur kahi waiwai waiwai o nā fiber a me nā phytonutrients, i hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou kaohi kō kō ().

Kākoʻo i ka Dig digest and Health Gut

ʻO ka ʻai mau ʻana o nā hua āpau, e like me bulgur, hiki ke hoʻonui i ka ulu ʻana o nā bacteria momona ().

Hoʻopuka kēia mau koʻohune i nā waikawa momona momona liʻiliʻi, i kākoʻo i ke olakino ʻōpū a me ka hana digestive kūpono ().

Hoʻohui ʻia, lawa pono ka lawe ʻana o nā meaʻai momona-momona, e like me bulgur, he mea maikaʻi paha no ka mālama ʻana a me ka pale ʻana i nā pilikia digestive e like me ka constipation ().

Paipai i ka Loss Kaumaha

ʻOiai ka hopena o ke kaumaha ma o nā ʻano like ʻole, hoʻopili nā noiʻi he nui i nā mea kiʻekiʻe o ka fiber i ka pohō kaumaha a me ka hoʻemi haʻahaʻa i ka loaʻa kaumaha ().

Ma ke ʻano holoʻokoʻa, ʻaʻole maopopo leʻa i ka hopena o ke kaupaona dietary i ke kaumaha. No kekahi poʻe, ʻo ka ʻai ʻana i ka fiber e alakaʻi i ka hoʻonui i ka piha a pēlā e hoʻēmi ai i ka lawe ʻana o ka calorie, akā he mea nui paha ia i ka hoʻohaʻahaʻa ʻana i ka nui o ka ikehu i lawe ʻia mai ka meaʻai ().

Me ka bulgur pū me nā meaʻai momona-ʻē aʻe ma ke ʻano he ʻāpana o ka papaʻai kaulike hiki ke kākoʻo i kahi kaupaona olakino.

Ma muli o ka palaoa momona o ka pulbur, he hopena maikaʻi paha ia i ke olakino puʻuwai, ka pohō kaumaha, ka mālama ʻana i ke kō a me ka olakino digestive.

Māmā e kuke a hoʻomākaukau

He mea maʻalahi ka palaoa Bulgur e hoʻomākaukau.

Loaʻa ia i nā ʻano maikaʻi, waena a i ʻole ʻano huikau a lawe i 3-20 mau minuke e kuke ai, kaukaʻi ʻia i ke ʻano. ʻO ka coarser ka palaoa, ʻoi aku ka lōʻihi o ka manawa kuke.

ʻO ke kaʻina hana kuke e like me ka laiki a i ʻole couscous i hoʻohana ʻia ka wai paila e palupalu i ka palaoa. No kēlā me kēia ʻāpana bulgur, pono ʻoe ma kahi o ʻelua mau wahi wai.

ʻO ke Kaiwaenahonua i ka hoʻomaka ʻana, noho mau ʻo bulgur i kahi meaʻai i ka meaʻai Hikina Hikina.

Hoʻohana pinepine ʻia i nā salakeke - e like me tabbouleh - a i ʻole pilafs, ma ka ʻaoʻao o nā mea kanu, nā mea kanu, nā mea ʻala a i kekahi manawa i nā hua ʻē aʻe.

Hiki ke hoʻohana ʻia ma ke ʻano he kumu no ka porridges kaila kakahiaka me ka ʻoka, a i ʻole i nā ʻulu, nā ʻai a me nā chili.

Hiki iā ʻoe ke hoʻohana iā ia ma kahi o nā ʻano hoʻomoana e kāhea ana i ka laiki, couscous a i ʻole ka palaoa like.

Maʻalahi maʻalahi ʻo Bulgur e loaʻa i nā hale kūʻai nui a maʻalahi hoʻi. Hiki paha iā ʻoe ke loaʻa iā ia ma ka ʻāpana waiwai nui a i ʻole me nā ʻano huahana ʻē aʻe. Hiki iā ia ke hoʻopaʻa ʻia me nā mea ʻē aʻe o ka Middle East.

Hoʻomaʻa koke ʻo Bulgur a maʻalahi. Nui i nā salakeke, nā hupa a me nā pilafs, hiki ke hoʻohana ʻia ia i mea pani no ka laiki a i ʻole couscous ma kahi o nā ʻano hoʻomoʻa.

Makemake paha kekahi poʻe e hōʻalo a hoʻokau iā ia

ʻOiai olakino bulgur no nā poʻe he nui, ʻaʻole paha ia ʻo ke koho maikaʻi loa no nā mea āpau.

No ka mea he hua palaoa ka bulgur, ʻaʻole pono e ʻai ka mea me ka ʻāpala a me ka gluten a i ʻole ke ahonui.

ʻO kekahi poʻe me nā maʻi ʻōpū mau, e like me ka maʻi ʻōpū o ka maʻi (IBD) a i ʻole bowel syndrome hoʻonāukiuki (IBS), ʻaʻole lākou e ʻae i ka bulgur ma muli o ka ʻike ʻole o ka fiber insoluble. Inā kānalua ʻole ʻoe, e hoʻomaka me kahi liʻiliʻi e ʻike i ka pane ʻana o kou kino (,).

Pēlā nō, inā ʻoe e ʻike nei i nā ʻōpū gastrointestinal koʻikoʻi ma muli o ka maʻi a maʻi paha, ʻoi aku ka maikaʻi e kali a hoʻomaikaʻi i kāu mau hōʻailona ma mua o ka hoʻolauna ʻana i nā meaʻai fiber kiʻekiʻe e like me bulgur i mea e hōʻeha ʻole ai i kāu maʻi ().

ʻO ka mea hope loa, inā ʻoe e ʻai nui ana i ka fiber a ʻike ʻoe i ka hoʻomanawanui maikaʻi ʻole i nā meaʻai fiber kiʻekiʻe, kōkua paha ia e ʻoki a hoʻolauna i kēia mau meaʻai a me nā mea liʻiliʻi a hiki i ka hoʻomaikaʻi ʻana o kou ahonui.

ʻO kekahi poʻe, e like me nā mea me nā maʻi āpau i nā huahana palaoa, ʻaʻole pono e hoʻopau i ka bulgur. E ʻike paha kekahi i ka hoʻomanawanui maikaʻi ʻole ʻana ma mua a pono e hōʻalo iā ia a hōʻemi wale paha i kā lākou ʻai.

Ka Laina Lalo

ʻO Bulgur kahi palaoa holoʻokoʻa i hana ʻia mai ka palaoa māwae. Hoʻopiha ʻia me nā huaora, nā minelala a me nā fiber.

ʻO nā meaʻai momona e like me bulgur e hōʻemi ai i ka maʻi maʻi mau, e hoʻoliʻiliʻi i ka pohō o ke kaumaha a hoʻomaikaʻi i ke olakino a me ke olakino ʻōpū.

He maʻalahi ke kuke a hiki ke hoʻohui ʻia i nā kīʻaha he nui, me nā salakeke, nā mea ʻai a me nā berena.

Inā makemake ʻoe i ka hoʻāʻo ʻana i ka palaoa bulgur, e nānā pono e hoʻopau iā ia ma ke ʻāpana o kahi papaʻai olakino, kaulike e hōʻoia i ka loaʻa ʻana o nā meaʻai āpau a kou kino e pono ai.