I-Bulgur - uhlobo luni lwe-groats, ukupheka kanjani izitsha zangempela nezomnandi kusuka kuso?

Abapheki abaningi banamuhla abazi ukupheka ama-bulgur, yiziphi izinhlobo ze-groats nokuthi yini ehlangene nayo. Eqinisweni, konke kulula, kubalulekile ukukhetha iresiphi efanelekile futhi ulandele izincomo ezilungiselelwe. Emazweni amaningi, umhlaba ulungiselela ukuphatha okungajwayelekile, okungaphindwa yilowo opheka.

IsiBulgur - luhlobo luni lokusanhlamvu?

I-Bulgur, yikuphi uhlobo lwe-groats, ukupheka nokuthi yini ehlanganisiwe - hhayi uhlu oluphelele lwezinkinga ezibhekene nomqashi ebhizinisini lamakholishi. Le ngqolowa echotshoziwe, eye yaphathwa ngomoya ngokubilisa. Okuqukethwe kwekhalori ku-100 g okusanhlamvu okomile yi-342 Kcal, kuphekwe kuphela 83 Kcal.

1. Musa ukudibanisa i-bulgur ngokolweni ochotshoziwe noma umzala omncane, ngokwemigomo yokukhiqiza izinto ezibonakalayo, ahluke ngokuphelele.
2. Into yokuqala okudingeka uyiqonde mayelana ne-bulgur, ukuthi akuyona iphalenda, kodwa isidlo esiseceleni. Ukudla akubilisiwe, kuhlale kushaqeka. Ihlanganisa inhlanzi, inyama kanye nemifino ehlukahlukene.
3. Ukuze wenze isidlo sibe esiphundu futhi sibe mnandi, gaya i-croup ngaphambi kokupheka, gazinga nebhotela epanini.
4. Ekuphekeni okumpumalanga, ikakhulukazi ngesiTurkey, iBulgur yisisekelo sezitsha eziningi: ama-cutlets ase-Arabia, isobho lendabuko nama-saladi.
5. Izitshalo zokugaya amaqabunga ziphekwe, zifakwe kahle ngamanzi abilayo.

IsiBulgur - kuhle nokubi

Inzuzo yezitshalo ze-bulgur - izakhiwo eziwusizo, ezinazo eziningi. Ukungalungi ezitsheni kungaphansi kakhulu futhi kusetshenziswe ngendlela efanele ukulimala, i-croup ngeke ifike.

1. Ukwakhiwa kokusanhlamvu kuqukethe i-gluten, ngakho-ke, abantu abangahambisani nemiprotheni yemifino, badla izitsha ezivela ku-bulgur akuvunyelwe ngokuphelele.
2. Ungafaki emenyu imenyu izitsha ezinjalo kubantu abaphethwe yisifo sofuba, izinkinga zokugaya ukudla kanye nezinye izinqubo zokuvuvukala emaphethweni omathumbu.
3. Ngokudla okunempilo, lokhu kuqhuma akufanele kufakwe ekudleni kaningi. Ungadli nsuku zonke, kuphela ngokudla okuhlukahlukene kanye nokuzikhandla okukhulu ngokomzimba.

Izakhiwo eziwusizo zezitshalo zikhulu kakhulu. Ngaphezu kwe-GI ephansi (amayunithi angu-48) nokuqukethwe okuphansi kwekhalori yomkhiqizo, kunezinzuzo eziningi lapho udla izitsha nge-bulgur.

1. I-Groats igajwa kalula, inomthelela omuhle kulo mzimba. I-Bulgur isiza ukususa i-toxin eqoqwe emzimbeni.
2. Ithinta isistimu yezinzwa kahle, ngenxa ye-vitamin B, eyabangela ukusebenza okujwayelekile kwesistimu yezinzwa eziphakathi.
3. IsiBulgur sifaneleka abantu abanesifo sikashukela, kubhekwa ukuthi lokhu kuwumkhiqizo omuhle wokufudumala, okubizwa ngokuthi ama-carbohydrate aphansi.

Bulgur - Ungadliwa

Ukuqonda ngalokho abakudla bulgur kulula kakhulu - ukuthi inhliziyo yakho ifunani. Into esemqoka ukukhetha iresiphi ethakazelisayo bese uhlanganisa i-rump nezithako zakho eziyizintandokazi.

1. Ngaphambi kokuhlwaya ukupheka i-bulgur, i-grill encroup engcono. Le ndlela izokwethula ukunambitheka kwesidlo.
2. Ingxube enhle yezitshalo nemifino, amakhowe nenyama, ngoba ungahlanganisa noma yimiphi imikhiqizo futhi udale ukuphatha okuthakazelisayo.
3. Ukushintsha irayisi yendabuko, ungapheka i-pilaf enhle kakhulu.
4. Emasaladi iBulgur uye wasungula ngokwakho njengesithako esinomsoco nesingenakunyakaziswa.

Indlela yokupheka i-bulgur?

I-porridge evela ku-bulgur ngobisi iyoba yindlela ehle kakhulu yokudla okune-oatmeal noma i-omelet yekusasa. Ukwelapha kunganciphisa futhi kuhlanganiswe namajikijolo noma izithelo. Isidlo sizophelelwa amandla futhi siphakanyiswe kuze kufike ukudla okulandelayo ngesidlo sasemini. Lezi zithako zanele ukwenza ama-servings amabili.

Izithako:

• i-bulgur - ½ st.;
• ubisi - into eyodwa;
• Butter - 3 tbsp. l.;
• ama-apricots omisiwe - 50 g;
• omisiwe - 50 g;
• usawoti;
• ushukela - 2 tbsp. l.

Ukulungiselela

1. Croup gazinga emafutheni, uthele ubisi, ulinde ubilise.
2. Sika ama-apricot omisiwe, omisiwe okugeza, uphonsa emgodini.
3. Engeza usawoti, ushukela, udilize imizuzu engu-15.

Indlela yokupheka i-bulgur yokuhlobisa?

Ngaphambi kokuba upheke i-bulgur ekhungathekile, udinga ukunquma ngesifundo esiyinhloko. I-croup ephekweyo ishisa "kusukela ekushiseni ngokushisa." Njengoba kushisa, kungaba yimuphi inyama, okuthosiwe noma okubhakiwe, i-goulash, isitshalo semifino noma inhlanzi ephekwe nganoma iyiphi indlela. Kulezi zithako kuyoba izingxenye ezimbili zokuhlobisa.

Izithako:

• i-bulgur - ½ st.;
• amanzi - into engu-1;
• amafutha - 1 tbsp. l.;
• usawoti.

Ukulungiselela

1. Epanini, fudumala amafutha, uthele i-rump. Fry imizuzu engu-2-3.
2. Thela emanzini, usawoti. Letha kumathumba.
3. Nciphise ukushisa, ushise imizuzu engu-15.
4. Susa ekushiseni, vumela ukuhlobisa imizuzu engu-5.

Isobho seTurkey nge-bulgur

Isobho saseTurkey esinama-bulgur nama-lentils okuthiwa "umakoti isobho". Ukulandela amasiko, amantombazane alungiselela lesi sidlo ngaphambi komshado futhi aphathe izihlobo zawo. Ukunambitheka kwalo kucebile kakhulu, kuhlanganiswe okuningi, nokubunjwa okucebile ngaphandle kwemikhiqizo yemvelaphi yezilwane, njengokudla okuzila ukudla. Ungasincoma ukuthi ulungise ukudla okuzosetshenziswa esikhathini esizayo, ngosuku olulandelayo i-croup iyavuvukala futhi isitsha silahlekelwa ukunambitheka kwayo.

Izithako:

• i-bulgur nama-lens - 150 g;
• Utamatisi unamathele - 50 g;
• amafutha ahlanzekile - 40 ml;
• amanzi - 2.5 amalitha;
• anyanisi - 100 g;
• i-paprika powder - 40 g;
• isinamisi esomile - i-2 pinch;
• ikhasi elimnandi - i-peas 3;
• usawoti;
• imifino esisha.

Ukulungiselela

1. Ubilise amanzi, engeza okusanhlamvu, engeza i-paprika kanye ne-pepper. Brew ngaphansi kwesembozo.
2. Hlanganisa u-anyanisi, engeza unamathisele, ufafaza imizuzu emithathu.
3. Yengeza i-roast ku isobho, faka i-mint, qhubeka upheka kuze kube lula ukuhlunga kwamalenti.
4. Lapho ukhonza, engeza imifino.

Pilot kusuka eBulgur

Lesi sidlo singaphekwa nganoma yiluphi uhlobo lwesilwane , kodwa ukuhamba nge- bulgur nenkukhu kuphuthumiswa ngokushesha, kodwa ngenxa yokugqoka imifino kanye nezinongo ezisetshenziselwa kahle, ukwelapha kuyoba kuhle kakhulu. Faka izicelo zombili nezibeletho emilenzeni nasemathangeni. I-spicery ephoqelekile imisiwe i-barberry, iyogcina ilanga le-dish.

Izithako:

• i-bulgur - into engu-1;
• amanzi - izinto ezimbili;
• izaqathe - 300 g;
• anyanisi - 300 g;
• i-garlic engaphenduliwe - amazinyo amane;
• inhlanganisela yezinongo ze-pilaf - 1 tbsp. l.;
• i-barberry eyomile - 1 tbsp. l.;
• inkukhu ye-inkukhu - 500 g;
• amafutha;
• usawoti.

Ukulungiselela

1. E-Kazanka, fudumala amafutha, gcina u-anyanisi neziqathe.
2. Hlukana ngokweqile kuze kube yilapho usulungele ukudla, uthele ekudluleni.
3. Thela i-bulgur, uthele emanzini.
4. Isizini ngosawoti, i-barberry nezinongo.
5. Utamatisi ngokushisa okuncane, ngaphambi kokuphuma emoyeni.
6. Gwema, faka amazinyo agaliki eluhlaza.
7. Khonza ngemva kwemizuzu engu-20.

I-Bulgur enezimila - iresiphi

I- bulgur ephekwe ngokumnandi nemifino ingasetshenziswa njengesidlo esizimele. Ngenxa yokupheka kuhhavini, i-croup igcwele ngokuphelele iphunga nokunambitheka kwemifino, okuhlukahlukene okungahle kulungiswe ngokusekelwe kokuthandayo. Lezi zithako zanele abadli abane.

Izithako:

• i-bulgur - into engu-1;
• amanzi 400 ml;
• amafutha - 50 ml;
• anyanisi - 150 g;
• i-garlic - amazinyo amathathu;
• ikhasi elimnandi - 300 g;
• izaqathe - 200 g;
• isitshalo seqanda - ucezu olulodwa;
• cherry utamatisi - izicucu ezingu-5-6;
• i-basil eyomile, i-oregano nosawoti.

Ukulungiselela

1. Hlanganisa u-anyanisi, engeza izaqathe, pepper.
2. Isitshalo seqanda, gazinga imizuzu engu-5-7.
3. Thela i-fry ku-brazier, engeza u-garlic oqoshiwe, ama-herbs owomile nosawoti.
4. Gxila imizuzu emithathu, uthele ama-bulgur, uhlanganise, uthele amanzi abilayo, umquba wamaminithi angu-10.
5. Phezulu nge-cherry, faka kuhhavini, ikhava, ubhake imizuzu engu-15.

Isaladi le-Tabula nge-bulgur

Isaladi edumile ene-bulgur "iTabule", impahla ye-Lebanese cuisine, kulula ukupheka. Izithako ezisetshenziswayo zingabizi futhi azibizi. Yisebenze ngamaqabunga omvini, kodwa ngama saladi iyoba mnandi. Isidlo sizimele, ngoba kuyoba yiphunga elihle kakhulu elingathinti i-waistline.

Izithako:

• i-bulgur - 100 g;
• anyanisi - ½ ama-pcs.;
• utamatisi - ama-3 ama-pcs.;
• i-parsley - 200 g;
• u-anyanisi oluhlaza - 100 g;
• i-mint - amaqabunga ama-5-6;
• amafutha omnqumo - 2 tbsp. l.;
• ijusi kalamula - 30 ml;
• usawoti.

Ukulungiselela

1. Thela i-croup ngamanzi abilayo, shiya amahora angu-1.5.
2. Geza imifino ehlanziwe, nquma kahle.
3. I-anyanisi eqoshwe kahle.
4. Utamatisi ophuziwe usike.
5. Hlanganisa zonke izithako ezilungiselelwe.
6. Gcwalisa ngamafutha, ijusi kalamula, usawoti.

I-Bulgur ngamakhowe

Ukuze ulungise i-bulgur ngamakhowe, izindlela zokupheka zingakhethwa ngokusekelwe kokuthandayo. Ama-champignon kanye nama-oyster amakhowe azophinde afane, kepha ngama-mushroom ehlathini azophuma e-tastier futhi aphuze ngaphezulu. Isidlo sifana ne-pilaf yemifino futhi silungiswa kalula futhi masinyane. Kusukela kule nombolo yemikhiqizo kuzoba izingxenye ezine zokudla okugcwele.

Izithako:

• i-bulgur - into engu-1;
• amakhowe - 500 g;
• anyanisi - izingcezu ezimbili;
• amafutha;
• amanzi - izinto ezimbili;
• imifino, usawoti, umnyama omnyama.

Ukulungiselela

1. Hlanganisa u-anyanisi, engeza amakhowe oqoshiwe. Fry kuze kube khona uketshezi oluketshezi.
2. Yethula i-bulgur, gazinga imizuzu emithathu.
3. Thela kozanok, uthele ngamanzi. Ngemuva kokubilisa, cindezela imizuzu engu-15.
4. Usawoti, inkathi nge-pepper, mix.
5. Cover bese ushiya imizuzu engu-10.
6. Khonza nge-green.

I-Pepper egoqwe nge-bulgur

Izitsha ezimnandi zemifino ezivela ku-bulgur, zokupheka zazo ezihlukahlukene kakhulu, zingaba yizinto zombili ezincane nezakhi eziningi. I-pepper eqoshiwe iyindlela enhle kakhulu, eyanelisayo futhi enhle, ngakho ungayikhonza ngokuqiniseka emkhosini omkhulu. Kungcono ukusebenzisa izipelepele zesayizi efanayo.

Izithako:

• ikhasi - ama-pcs angu-6;;
• anyanisi - ucezu olulodwa;
• izaqathe - ucezu olulodwa;
• utamatisi - 1 pc.;
• utamatisi unamathisele - 1 tbsp. l. + 0.5 tbsp. l. ku-sauce;
• umhluzi - 2 izinto;
• i-bulgur - 200 g;
• i-cumin - 1/2 tsp;
• ama-peppercorns abomvu nabomnyama, usawoti;
• amafutha yemifino yokuphumula.

Ukulungiselela

1. I-Bulgur uthele amanzi abilayo, ikhava.
2. Ama-anyanisi ase-sparce nama-izaqathi aqoshiwe.
3. Engeza utamatisi oqoshiwe, faka imizuzu engu-5.
4. Hlanganisa i-bulgur ngokuthosiwe, engeza utamatisi unamathe, mix, inkathi ngezinongo.
5. Gcwalisa le pepper ngokugcwalisa, efakwa epanini elingaphansi.
6. Hlanganisa ingilazi yamanzi nge-pasta, usawoti, uthele ngo-pepper.
7. Ukumisa imizuzu engu-30.

I-Bulgur ku-multivariate

Okuhlwabusayo futhi ngaphandle kokuhlupheka kokulungiselela i-bulgur ngenyama kuzosiza multivarka . Inqubo yonke incishiswe ekulungiseleleni izithako nokulangazelela isikhathi eside ngaphandle kokubamba iqhaza kompheki. Isitsha sizoba sezingeni elihle kakhulu, elizanele ngokuphelele futhi liyanelisa kakhulu. I-garlic kanye ne-pepper eshisayo kuzongeza inothi elikhethekile elimnandi.

Izithako:

• i-bulgur - into engu-1;
• Ingulube - 300 g;
• izaqathe, anyanisi, pepper enhle - 1 pc.;
• i-garlic - amazinyo amabili;
• pepper "ukukhanya" - 1 piece;
• usawoti;
• amanzi - izinto ezimbili;
• amafutha yemifino - 50 g.

Ukulungiselela

1. Sika inyama ibe ngamathinzana amancane, efakwe esitsheni.
2. Phezulu, usakaze izaqathe, u-anyanisi kanye nepelepele, ukhethwe ngokukhethwa kukho, usawoti.
3. Thela i-bulgur, u-garlic oqoshiwe kanye ne-pepper, uthele emafutheni, ulandelwe ngamanzi.
4. Kumodi ye "Pilaf", pheka imizuzu engu-40.
5. Faka futhi ushiye ekushiseni ngemizuzu engu-10.