ʻO Bulgur, ka mea iʻikeʻia he ala, he huaʻokoʻa ia e hanaʻia e ka palaoa lūlū a hoʻomaloʻo a kāwiliʻia i loko o nāʻano likeʻole, e hana wikiwiki ana i ka palaoa. Ma kahi o waena o Mediterranean a me nā Mediterranean, heʻano nui ka bulgur i Tabbouleh a me ka falafels, me ka hoʻouluʻana i ka momona momona maikaʻi a me kaʻono. ʻO ka waiwai nui i loko o nā'ōpolāʻauʻokoʻa, fiber, a me ka protein,ʻo Bulgur he mea nui loa i nā kānaka e pili ana i nā meaʻai meaʻai a me nā meaʻai pālaina, a me ka poʻe e ho'āʻo nei eʻai i ka mea olakino.
ʻO ka Bulgur ka mea i hana pinepineʻia mai ka palaoa palaoa, akā,ʻo ka meaʻoiaʻiʻo, kokoke i ka huapalaoa, paʻakikī a maʻalahi paha, keʻokeʻo a keʻokeʻo, hiki ke hanaʻia i bulgur. Hiki iāʻoe ke loaʻa bulgur i kāu hale kūʻai i ka makahiki a pau.
| Nā Bulutur Nutrition Facts | |
|---|---|
| Kākoʻoʻana i ka Lāki 1 kapu i kāluaʻia i ka paʻakai i hoʻonuiʻia (182 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 151 | |
| Nā Kalole mai ka Fat 4 | |
| Ka Honua Loa 0.4g | 1% |
| 'Aluʻu Wai Loa 0.1g | 0% |
| ʻO ka momona momona 0.2g | |
| ʻO ka momona momona 0.1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Palu pāʻani 123.76mg | 4% |
| ʻO Carbohydrates 33.8g | 11% |
| ʻOiwi Fihi 8.2g | 33% |
| Nalu 0.2g | |
| Aiai 5.6g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 2% · Kaha 10% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o ka bulgur i kāpuniʻia he 151 calories a me 33.8 karami o ka waiʻahuhu, 8 grams o ke fiber, a me ka 5.6 grams o ka protein. ʻOiaiʻo ka bulgurʻaʻole ia he mea momona momona, he mea nui e kuhikuhi i ka 8 maukona o ka waiʻahu i loaʻa i bulgur mai ka fiber, e lilo ana i mea piha piha a me nā kumu momona o ka momona.
ʻO kaʻoiaʻiʻo, no ka lawelaweʻana,ʻoi aku ka fiber i ka bulgur ma mua o nā quinoa, o kaʻohi, a me ka palaoa. Hiki iāʻoe ke mālama i kaʻai, e huki i ka cholesterol mai ka puʻuwai, a mālama i nā suʻi koko ma ka hoʻonuiʻana i ka glucose i loko o ke koko.
Nā Huakaʻi Ola
Hoʻopihaʻiaʻo Bulgur i ka meaʻai. He kumu maikaʻi loa ia o ka hoʻopihaʻana i ka fiber, e hāʻawi ana i kahi hapakolu o ka uku i hāʻawiʻia i nā lā a pau.
ʻO ia kekahi kumu maikaʻi o ka protein, ka papa hale o ka lauoho, kaʻili, a me nā kui.
ʻO Bulgur kahi kumu maikaʻi o ka hao, he mea nui ia i ka hanaʻana i nā pūpū kokoʻulaʻula a me ka inoa o kekahi hormones, protein, a me nā neurotransmitters. He waiwai nō hoʻi ia i nā hua B-hua, kahi mea kōkua i ka protein, ka waiʻalulu, a me ka momona momona.
ʻO ka hopena,ʻo bulgur he kumu maikaʻi o manganese, phosphorous, a selenium .
Nā nīnau maʻamau
Hiki iaʻu keʻai i bulgur ināʻo wau i ka meaʻai i ka pōloliʻole?
ʻAʻole, ua hanaʻia ka bulgur mai ka palaoa a loaʻa i ka pulu. ʻO nā kīʻaha holoʻokoʻa holoʻokoʻa iʻole ka quinoa, ka laiki, ka laiki, a me ka millet.
Ke kiʻi a me ka mālamaʻana
He kūʻaiʻia i ka pipi i hoʻopihaʻia a hoʻopaʻaʻia. E hōʻoia i ka lepili a nānā aku no ka pauʻana a iʻole ka kūʻai aku i ka lā a koho i ka mea hou loa. Inā he musty paha ka bulgur aiʻole kaʻala o ka hinu,ʻo ia hoʻi ua hala paha ma kona piko a pono e hoʻolei. Akā,ʻo ka'ōkene ke nānā a me kaʻalaʻala i nā meaʻono aʻaʻohe meaʻala.
Pono e mālama ponoʻia nā'ōpū likeʻole me nā kumukūʻai ma muli o nāʻaila maikaʻi i loaʻa i loko o ka māla o nā kīʻaha piha ke hikiʻole ke paleʻia e ka wela, ka mālamalama, a me ka maʻemaʻe. No laila, he mea nui e mālama i ka bulgur i loko o ka pahu eahu ma kahi maloʻo.
E mālamaʻia noʻeono mahina ma kēiaʻano. No ka hoʻolāʻihiʻana i ke ola o ka papa, waiho i loko o ka pahu paʻuki-hiki i ka makahiki e like me kēia.
Ke puhiʻia, waiho i loko o ka firiji a hoʻohana i loko o kekahi mau lā.
Nā Huakaʻi Ola e Hoʻomākaukau Bulgur
E heluhelu i nā kuhikuhi o ka papa hana no ka hoʻomoluʻana i ka bulgur. Ma muli o ka hana muaʻia, hiki ke hoʻomākaukau kokeʻia, ma kahi o 10 a 20 mau minuke. I ka manawa e hoʻomākaukau ai, e hoʻohana i ka bulgur e hoʻonui i ke kinipona a me ka fiber i nā huamoa, nā'ōpala, nā muffins, nā kīʻahaʻaoʻao maikaʻi, a me nā meaʻai nui.
Hiki i nā'ōpona'eneʻe like me ka laiki'olika me ka bulgur a lawelawe me nā meaʻai me nā meaʻai a me nā momona pīpī e like me ka moa, turkey, a iʻa paha.
A iʻole e hui pu i ka bulgur i loko o ka meaʻai aiʻole ka meaʻai kahi e hoʻonui ai i kāu iʻai. Hiki iāʻoe ke hoʻohui pū i ka bulgur i nā soup, nā chilis, a me nā māmā.
Nā Recipes me Bulgur
- ʻO Bulgur a me Carrot Pilaf
- ʻO Bulgur me Ginger a me Orange
- Hoʻokena KūkuluʻAha Kūʻai me ka Yogurt Sauce
> Kālā:
> Linus Pauling Institute. Nā Micronutrients no ke olakino. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Ka Papa Kānāwai Kūʻokoʻa. Ke mālamaʻana i nā kānana piha. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains