Bulgur: mafuta pa 100 giremu

Bulgur - a croup yegorosi durum vakabata wokutanga kupisa kurapwa, ipapo chikapwa ndokubva pachena kupedza kuchenesa uye unorema. Kune mhando nhatu nokugeda: mafungu, mutete, dzakaonda chaizvo. Nenguvo dzakarukwa zvakanaka zvakohwewa zviyo inonzi koftelik uye guru - pilavlik. Externally rakafanana tsanga yezviyo zviyo kana couscous, asi vachingove kusiyana muviri ukoshi.

kukurumbira

Muzvitoro bulgur nayo akazviratidza tichishandisa ichangopfuura uye pakarepo akawana mukurumbira pakati vokuEurope, nokuti chinhu chaizvo yakaderera-mafuta uye zvinonaka chigadzirwa. Caloric yakabikwa bulgur ndiyo 83 kcal pa 100 magiramu. Kunyanya zvatinofarira rambu kwemakore raiswa kuMiddle East.

Somuenzaniso, muna Turkey kune gumi siyana mbeu. The anobatsirwei kukwanisa abudirire kutsiva mupunga, bhari kana bulgur couscous. In macalorie zvichange sezvo pasi napo. Kana kubika zviyo urege kuwa voga, uye nebhinzi usaora chimiro chavo. Hazvina ndakaruramawo hove madhishi, muriwo uye nyama, uye nemhaka nebemhe bulgur, mune macalorie anoshandura zvishoma. Perfect zvakasiyana siyana stuffing. For inopisa kudya aiwanzoshandiswa zvinonyadzisa zviyo wakaisvonaka vakasarudzwa nokuda salads, kubika Kunze ndiko kyufta kana meatballs.

manakiro

The chikuru runoratidza zviyo uye bulgur - mafuta, zviri pasi zvakakwana, uye yakakwirira muviri ukoshi. Nemhaka kwayo pakubika uye chiedza nutty pakubika, zvokudya, pamwe bulgur vakawana akasiyana uye zvinonaka chaizvo. A zviyo yose paanopfuura dzimwe tsika ndiko kuwedzera kusvika katatu Vhoriyamu rakapera chigadzirwa. Zvakaratidza kuti mukugadzirwa 100 giremu chakaoma kurema rapera nechipiriso zvokudya ndiyo magiramu 300.

mamiriro

Kusimba hwaikosha akaita wholegrain bulgur, caloric ukoshi yokudengenyeka 100 g yakaderera chaizvo. Nokuda usingashandi kubudiswa goko, akapfuma zvisaririra okunze, zvokudya zvose Ndaindogara nebemhe.

100 magiramu suhy zviyo mabhati 8 magiramu faibha, 12,5 magiramu mapuroteni, 70 magiramu carbohydrate, mafuta - 1,7 giremu. Caloric zviri 350 kcal.

Panguva uremu muitiro vanofanira kugadzirira bulgur, macalorie por 100 magiramu chehove bota iri, sezvo kare ambotaurwa, 83 macalorie, saka ari Kudya chiri kushaika chigadzirwa, kuburikidza paunogona achagutsa nyore kwako nzara. Kuwana uku ndiko grits kuti vanhu vane vakafuta uye chirwere cheshuga. Asi kushandisa kunyanyisa pane chigadzirwa ichi kuti vanhu vane chirwere gastritis haisi inokurudzirwa.

Useful ehupfumi

Bulgur harisi chete zvokudya zvinonaka chigadzirwa, asi zvikuru kubatsira nemhaka kukuru muzvizhinji zvicherwa uye mavhitaminzi B uye E. Krupa nyore kunyura mumuviri. Perfect basa gastrointestinal inopa refu zviri faibha mune zviyo. Ko kusimba chinobatsira chigadzirwa pamberi potassium bulgur, simbi, selenium, phosphorus, manganese, choline, mavhitaminzi B5, B2, B6, B9, K, RR, uye rine kumbonyanya yakawanda folic acid, sezvo zvakafanira kuti munhukadzi muviri. Zvakakwana pasi glycemic indekisi ane bulgur. Mafuta zviri zvinovaka muviri uye kuti nechipo ichi chinokosha mukubika.

Contraindications

The chete contraindication inowanika kune vanhu vanenge gluten ine bulgur, zvinogona kukonzera neutachiona.

Bulgur uye kudya

In Mishonga Kudya inokosha chokuratidza ndiko kushandisa bulgur gadziriro yayo chaiyo. Mugore Eastern nyika grits vakagadzirira kushandisa yakawanda mafuta kana ruomba, uye nzira iri pachena hakukodzeri pamwe zvokudya.

Chete uye yakarurama kugadzirira bulgur ari soaking. Grits inofanira kuzadzwa usingapisi mvura kusvikira kuzvimba. soaking nguva kunobva zviyo saizi. Kana dzakarukwa zvakanaka zvakohwewa grits, ari soaking nguva inodiwa idukusa kuti zvinonyadzisa mbeu.

Pashure kwakakwana kuzvimba bulgur akagadzirira kuwedzera salads uye zvokudya. Kuti siyana zvokudya Muterere, unogona vanosanganisa nechipiriso nemiriwo itsva uye akaputirwa lettuce mashizha. Zvinoguma zvachose yepakutanga uye Mishonga ndiro. Nokuti ichi mhando zvokudya uyewo rakanakira vakabika pamwe Kuwedzera dolma bulgur. An mubatanidzwa zvinoshamisa mazambiringa mashizha uye zviyo achaita rakasiyana kuravidza mundiro.

Garnish Turkish

Chekutanga zvose zvakafanira kuti 4 kana 5 maminitsi kuti furaya yacho vermicelli. Next unofanira zvishoma nezvishoma kudira imwe cup bulgur uye kumutsa nezvishoma. Zvadaro dira mvura, wedzera 25 magiramu ose domatisi namatidza uye munyu kuravidza. Mukati 10 maminitsi ari pasi kupisa kuti Garnish yemberi ipapo, ipapo kufukidza uye kubika kwemamwe maminitsi 10 kusvikira zvizere mumatenhere zviyo. In zvakafanana, zvakakodzera kubika rimwe mukombe nenyemba uye sanganisa zvose zvokubikisa vakagadzirira, achiwedzera hanyanisi uye 15 magiramu kuti ndimu muto.

Salad "Tabula"

Kugadzirira zvaida namafuta omuorivhi, bulgur, mutema hanyanisi, madomasi, parsley, mindi, Basil uye ndimu muto.

Chokutanga tinofanira kugadzirisa uwandu tsanga yakanaka soka kusvikira zvakakwana kuzvimba, ipapo akaisa mundiro pasina zvimwe nokushamba. Madomasi chinodiwa kusarudza gobvu mhando, vanofanira kubviswa kudzika cubes zvakakwana. Cheka uye hanyanisi ari oga mugaba uye vanosanganisa munyu, wakatemerwa parsley, chemindi Basil. Wedzera ndimu muto uye sanganisa zvakanaka, maipa zvokubikisa kuti soka kwemaminitsi 10. Mushure nguva unofanira kuwedzera mafuta omuorivhi sanganisa zvakare. Next, unofanira chokubatanidza zvose zvokubikisa uye kuiswa Salad mbiya. Garnish pamwe chemindi mashizha uye pamwewo Basil. The rakapedzwa dhishi zvakafanira akaisa firiji kuti impregnation zvakakwana, pashure pacho unogona kuuya tafura.

Salad akakwana zvokudya panguva zvokudya, nokuti zvinosanganisira zviyo zvakadai bulgur. Per 100 magiramu ose apera chigadzirwa anofanira 143 kcal, 2 magiramu mapuroteni, 8 magiramu mafuta, 12 magiramu ose makabhohaidhiretsi.

Nderamafuta saradhi "Tabula" kukuru kunaka kuchaita zvakakwana kucherekedza patafura uye achava Kuwedzera kukuru kukurova.

Muto pamwe bulgur

resipi Izvi zvinoratidza imwe nzira kubika zviyo: bulgur yakabikwa. Mafuta kugutsikana pa 100 magiramu achava 85 kcal.

Achigadzirira kudiwa: bulgur - 150 giremu, kwekushinywa cheminte *, 3 spoon ivhu chilipippuri, 150 magiramu nenyemba, hanyanisi, 2 spoon domatisi namatidza, 3 spoon mafuta muriwo (nani - muorivhi), munyu nezvinonhuhwira kuti kuravidza.

Rikaisa nenyemba nemvura, ngaauye kuna pamota, ipapo wedzera bulgur, chili nezvinonhuhwira. Simmer kwemaminitsi 10.

Panguva ino inofanira dzakarukwa zvakanaka dimura ari hanyanisi uye furaya kuti maminitsi maviri kusvikira yendarama mashava, achiwedzera domatisi namatidza uye kurunga.

Next, wedzera fried hanyanisi uye chemindi muhari uye kubika kwemaminitsi 20 kusvika vakabika. Vashongedze, unogona kushandisa miriwo itsva.

Bulgur nemiriwo

Nokuti gadziriro uchada: 4 clove pamusoro gariki, 1 tsp dzekorianderi nekumini, magiramu 450 tomato eggplant 450 magiramu, 1 mukombe zviyo bulgur. Mafuta kugutsikana pa 100 magiramu ari rapera chigadzirwa yakaderera chaizvo, saka ndiye akakodzera kusarudzwa kuti vanhu kutsvaka munhu.

Bulgur vanofanira kudira mvura achibika uye regai kumira kwemaminitsi 15. Panguva ino, unofanira rokutema ari hanyanisi uye kuwadzana negariki, nekumini, dzekorianderi uye madomasi, kupfeka anononoka moto. Uchiteverwa VaGumbo eggplant uye nebemhe. Sanganisa zvakanaka uye kuramba simmer mumwe maminitsi 20. The dhishi apedza mwaya nemishonga yemakwenzi.

Nemhaka ayo zvivako zvinobatsira uye kwakasiyana, bulgur mune vazhinji mafeni pose. Delicious bulgur inoshamisa-siyana zvokudya mazuva ose, VaGumbo muviri guru mari mavhitamini uye zvicherwa.