Iyini i-bulgur kakolweni? I-Bulgur ikolweni yilawa okusanhlamvu okolweni kakade okwephukile futhi okuphekwe ngaphambili. Njengokusanhlamvu okuphelele , i-fiber ephezulu ngokwemvelo, i-fat-fat-low-calorie ye-vegetarian kanye nesithako sokudla se- vegan . Ngamanye amazwi, ukolweni we-bulgur uphukile futhi usuphekwe ngaphambilini (ngokungafani namajikijolo koroka , okuyiyona yonke into, engabhiqizwa futhi engavumelekile , kanye ne- freekeh , okuyiyona ngqolowa encane eluhlaza ephukile).
Ngenxa yokuthi ukolweni, ukolweni we-bulgur awufanelekile kulabo abangenalutho lokudla.
Ukupheka iBulgur Wheat
Nakuba i-bulgur yengqolowa ivame ukutholakala esaladini le-tabbouleh, ungayisebenzisa njengelayisi noma umzala omncane, nanoma yikuphi okusanhlamvu okuphelele, njengebhali noma i- quinoa . Esikhundleni selayisi, zama ukubhanqa i - curry yakho-intandokazi noma i- curry yemifino ngokupheka okolweni okusanhlamvu okusanhlamvu. Noma, zama enye yezindlela zokupheka ezilula ze-bulgur engezansi.
Izinhlobo zeBulgur Wheat
Izinhlobo ezahlukene zegrikri zidinga izikhathi ezihlukene zokupheka, ngakho-ke kungcono ukuhlola imiyalelo yephakheji yemiyalo yokupheka. Enye inzuzo yokusebenzisa i-bulgur ngqolowa ukuthi isivele iphekwe kancane, ngakho-ke ingashesha futhi kulula ukuyilungisa ekhaya, futhi ishesha kakhulu ukupheka kunezinye izinhlamvu eziphelele. Iningi lezinhlamvu ze-bulgur lizokwenziwa ukupheka ngaphansi kwamaminithi ayishumi nanhlanu kuphela.
Kunezinhlobo ezimbili eziyinhloko zekolweni le-bulgur: Ukolweni okusheshayo we-bulgur , obizwa nangokuthi i-good-grain bulgur iyinto evamile esitolo sezempilo esitolo esikhulu futhi ngokuvamile isetshenziselwa izindlela zokupheka ze-tabbouleh.
Lolu hlobo lwe-bulgur lupheka ngemaminithi angaphansi kwengu-5. Izinhlamvu ezilinganayo nezinhlobo zokusanhlamvu okusanhlamvu ze-bulgur ukolweni nazo ziyatholakala.
Ukuthenga iBurur Wheat
Cishe zonke izitolo zezokudla ze-stock bulgur ukolweni. Bheka esigabeni sokudla okuningi, noma endaweni yokubhaka nezinye izinhlamvu ezigcwele. Uma lokho kungasebenzi, hlola isiteji se-cereal eduze ne-oatmeal kanye nezinhlamvu zokusanhlamvu kwasekuseni.
Ngesinye isikhathi, ngibona i-bulgur yengqolowa esigabeni sokudla samazwe ngamazwe, eduze kwe-hummus ne-falafel mixes, ngoba i-bulgur kakolweni ivame ukudla okuhlukahlukene kwezifunda zaseMpumalanga Ephakathi.
Uma ungeke ukwazi ukuthola u-bulgur ukolweni kusigaba esikhulu, isigaba sokudla, ukudla okusemhlabeni jikelele (njengoba kuvame ukuthengiswa eduze kokudla kwaseMpumalanga Ephakathi) noma isigaba sokubhaka, cela abasebenzi ukuba basize.
Inani lokudla okunomsoco weBulgur Wheat
Ukuzibuza ukuthi i-bulgur kakolweni inempilo kanjani? Ngokusho kweCalorieCount, inkomishi eyodwa yekoroji eliphekiwe ihlinzeka ngama-calories angu-151, ama-gram angu-0.4 amafutha, ama-8.2 amagremu we-fiber yokudla (okungenani ngamaphesenti angu-33 okunconywa nsuku zonke), kanye nama-gramu angu-5,6 amaprotheni. IsiBulgur ukolweni ngokwemvelo ukudla okungenamsoco we-cholesterol.
Bulgur Wheat Recipes
Ulungele ukuzama ukupheka ukolweni olune-bulgur ukuze uzame? Ngaphandle kwendlela ejwayelekile kakhulu yokulungiselela ukolweni we-bulgur eSalad yeTabbouleh isaladi, nansi ezinye izindlela ezilula zokupheka ukolweni: