Bulgur: pūngoi ia 100 karamu

Bulgur - he croup o witi durum tū maimoatanga wera tuatahi, ka kua maroke, me te ka kitea ki te whakaoti i horoi me te kuru. E toru ngā momo o te huri: taratara, kikokore, rawa kikokore. Miro hurihia witi i huaina koftelik me nui - pilavlik. Waho rite ki te witi o purapura witi kuhukuhu ranei, engari tonu i ngā rerekētanga i roto i te uara kai tōtika.

rongonui

I roto i te toa bulgur puta reira ngā tata, ka riro tonu rongonui i roto i te Pākehā, no te mea he reira he tino iti-pūngoi me hua reka. bulgur caloric kohuatia he 83 kcal ia 100 karamu. homai hiawero manakohanga whai i runga i te tau e i roto i te Middle Te Tai Rāwhiti.

Hei tauira, i roto i Turkey i reira e tekau momo o purapura. Ko te painga ko te kaha ki te pai whakakapi raihi, parei bulgur kuhukuhu ranei. I roto i te Calories reira ka kia rite iti rite taea. A, no te kore e hinga motu ke tunu pata, a kahore e pini ngaro ratou āhua. Ko hoki reira tino ki rihi ika, huawhenua, me te kai, me te whakawhetai ki te bulgur hiawero, i roto i Calories tahuri iti. Perfect mō te rerekē momo o hau. Hoki kai wera whakamahia te tikanga witi pokepoke, me a pai whiriwhiria hoki huamata, tunu okotahi he kyufta mītipōro ranei.

reka

Ko te āhuatanga matua o pata me te bulgur - pūngoi, he reira iti nui, me te tiketike uara kai tōtika. Ngā mihi ki tona rongo, me te hā nutty marama, kai, ngā ki bulgur whiwhi ahurei, me te tino reka. He painga witi katoa i runga i ētahi atu ahurea, ko te ki te whakapiki ake i tata e toru nga wa te rōrahi o te hua oti. Huri i te reira i roto i taua i roto i te faaineineraa o te 100 karamu taimaha o nga kai totokore oti maroke ko te 300 karamu.

hanganga

bulgur mīharo kua pāpapa uara tiketike, he tino iti uara caloric ia 100 g. Nā ki te anga tukatuka iti, taonga i roto i ngā āhuatanga wahi, noho matūkai katoa i roto i te hiawero.

roto 100 karamu pata suhy 8 karamu muka, 12.5 karamu pūmua, 70 karamu warowaihā, te ngako - 1.7 karamu. ihirangi caloric o 350 kcal.

I roto i totonu ke teuteu i te tukanga mate taimaha bulgur, Calories ia 100 karamu o te totokore maoa te, rite kua whakahuatia, 83 Calories, na i roto i te kai, ko te reira te hua mahuinga, i roto i nei e taea ngāwari e koe makona koutou te kai. Tenei kitenga Ko tetea ana hoki te iwi ki te taumaha me te mate huka. Otiia e kore e te whakamahi nui o tenei hua mō te iwi ki te gastritis ma'i tūtohutia.

āhuatanga whai hua

Bulgur Ko e kore noa he hua reka, engari ano tino whai hua no te mea o te plurality nui o ngā kohuke, me te huaora B me E. Krupa ngāwari whenumi i roto i te tinana. gastrointestinal mahi Perfect whakarato te ihirangi tiketike o te muka i roto i te purapura. E hua whai hua mīharo i roto i te aroaro o te pāhare pāporo bulgur, rino, selenium, ūkuikui, konupora, Matuorakouawai, huaora B5, B2, B6, B9, K, RR, a kei reira he nui tika nui o waikawa folic, rite tika mo te tinana wahine. Feunga iti taupū glycemic he bulgur. ihirangi pūngoi o ngā matūkai me te hanga i tenei totokore faufaa i roto i te tunu kai.

contraindications

he wātea hoki te hunga iwi e kua pumuawiti roto i roto i te bulgur te contraindication anake, ka taea e meinga mate pāwera.

Bulgur me te kai

I roto i te kai kai paearu taketake ko ki te whakamahi i bulgur tona faaineineraa tika. I roto i te whenua Eastern rite tetea ana mā te whakamahi i moni nui o te hinu pata ranei, me tenei tikanga e kore e mārama pai ki te kai.

ara anake, me te tika ki te faaineine i bulgur te waiwai. Me ki tonu tetea ana ki te wai mahanahana kau noa huamo. wā waiwai tei runga i te rahi witi. Ki te tetea ana minita hurihia, he iti iho i te hoki purapura pokepoke, i te wa waiwai e hiahiatia ana.

I muri i bulgur huamo oti he rite ki te tāpiri ki te huamata me te kai. Hei rerekē te tahua kai, ka taea e koe te uru totokore ki otaota hou, me te takai i roto i rau rētihi. Ko te hua ko te rihi tino taketake, me te kai. Hoki tenei momo o te kai he pai tunua ki te tua atu dolma bulgur hoki. Ka meinga He huinga mīharo o rau karepe, me pata he reka ahurei o te rihi.

ngaohi ke Turkish

Tuatahi o te katoa he mea tika mo ki te 4 5 ranei meneti kōrori i te rimurapa miro. Next hiahia koe ki te āta ringihia tetahi kapu o bulgur me āta whakaoho. Na ka ringihia te wai, tāpiri 25 tōmato whakapiri me te tote ki te pangia e. I roto ki te 10 meneti i runga i te wera iti whakapaipai i te heke mai ka, ka hipokina e me te tunu mo tetahi atu 10 meneti noa oti ngawhatanga o te witi. I roto i te whakarara, he mea e tika ana ki te kohuatia tetahi kapu o pi, me te uru i te kai katoa mo te rite, tāpiri i te greens me 15 karamu o te rēmana wai.

Huamata "papa"

No te faaineine i te oriwa hinu, bulgur, riki matomato, tōmato, te pāhiri, te miniti, Pātira me te rēmana wai e hiahiatia ana.

Tuatahi ti'a ia tatou ki te whakatika i nui o purapura pai waiwai tae noa ngawhatanga oti, ka hoatu i roto i te rihi, kahore horoi atu. Tōmato e minaminatia ki te tīpako momo mātotoru, kia tapahia ratou pāpaku poraka nui. tapahia Just me riki i roto i te ipu motuhake, me te uru ki te tote, te pāhiri tapatapahi, te miniti, me te Pātira. Tāpiri rēmana wai, me te pai uru, ka hoatu te kai ki te waiwai mō te 10 meneti. I muri i te wa e hiahia ana koe ki te tāpiri i te hinu oriwa, me te uru ano. Next, Me koe ki te whakakotahi i te kai katoa, a hoatu i roto i te peihana huamata. Ngaohi ki rau te miniti, me te pea Pātira. He tika te rihi oti ki te hoatu i roto i te pouaka mo te impregnation oti, i muri nei e taea e kawe i te reira ki te tepu.

Huamata he tino tika hoki kai i roto i te kai, no te mea ngā reira pata pērā i bulgur. Per 100 karamu o te hua oti kua ki 143 kcal, 2 karamu pūmua, 8 karamu o te ngako, 12 karamu o te warowaihā.

huamata reka "papa" ki te reka nui maitai e titiro ki runga ki te tepu, a ka waiho he tua nui ki wera.

Hupa ki bulgur

E whakaatu ana tēnei tunu ara tetahi o tunu pata: bulgur maoa. ihirangi pūngoi ia 100 karamu ka kia 85 kcal.

Hoki te faaineineraa o te hiahia: bulgur - 150 karamu, he timonga o te miniti, 3 punetēpu paprika whenua, 150 karamu pi, riki, 2 punetēpu pani tōmato, 3 punetēpu te hinu huawhenua (pai - oriwa), te tote me te mea kakara ki te pangia e.

Whakatakoto i te pi i roto i te wai, kawea ki te whewhe, na tāpiri bulgur, paprika me mea kakara. Korohū mō te 10 meneti.

I tenei wa kia minita kia tapatapahia rawatia te riki me te kōrori mo e pā ana ki e rua meneti noa parauri koura, tāpiri i te pani tōmato, me te pororaru.

Next, tāpiri aniana parai me te miniti i roto i te kohua, me te tunu mō te 20 meneti kia maoa. Hei whakapaipai i, ka taea e koe te whakamahi i otaota hou.

Bulgur ki huawhenua

Hoki te faaineineraa e hiahia ana koe: 4 cloves o karika, 1 tīpune korianara me kumine, 450 karamu o te tōmato, eggplant 450 karamu, 1 kapu pata bulgur. Ko te tino iti ihirangi pūngoi ia 100 karamu o te hua oti, pera ko te pai rawa pai mō te iwi e tatari ana mo te ahua.

Me Bulgur ki ringihia te wai kohua, me te kia tu mo te 15 meneti. I tenei wa e hiahia ana koe ki te tapatapahia te riki me te uru ki te karika, kumine, korianara me tōmato, hoatu i runga i te ahi puhoi. Aru mā te tāpiri i te eggplant me hiawero. Kōroritia pai ka tonu ki te korohū mō tetahi 20 meneti. Ko te tauhiuhinga rihi oti ki otaota.

Ngā mihi ki ona āhuatanga painga, me te reka ahurei, bulgur i roto i te maha nui o te pā huri noa te ao. Delicious bulgur momo faahiahia o kai rā, tāpiri i te tinana, he nui nui o huaora me ngā ōpapa.