Abapheki abaninzi banamhlanje abakwazi ukupheka i-bulgur, luhlobo luni lwe-groats kunye nalo ludibanisa nalo. Enyanisweni, into elula, kubalulekile ukukhetha iresiphi efanelekileyo kwaye ulandele iziphakamiso ezilungisiweyo. Kwamazwe amaninzi, ihlabathi lilungiselela ukuphatha okungaqhelekanga, okungaphindwaphindwa yiyiphi na ipheka.
Bulgur - luhlobo luni lokutya?
I-Bulgur, luhlobo luni lwe-groats, indlela yokupheka kunye nento edibeneyo-engekho uluhlu olupheleleyo lwemiba ejongene nomqalayo kwishishini lokutya. Le ngqolowa echithwe, eye yaphathwa ngomoya ngokubilisa. Umxholo weCalori kwi-100 g yeebhaki ezomileyo yi-342 Kcal, iphekwe kuphela ngama-83 Kcal.
- Musa ukudibanisa i-bulgur ngqolowa etyumkileyo okanye umzala, ngokwemigaqo yokuvelisa izinto ezibonakalayo, zihluke ngokupheleleyo.
- Into yokuqala okufuneka uyiqonde malunga ne-bulgur, ukuba akuyiyo iphariji, kodwa isitya esihlangeneyo. Iingqolowa azibilisiwe, zihlala zikhuni. Idibanisa nentlanzi, inyama kunye neentlobo ezahlukeneyo zemifuno.
- Ukwenza isidlo sibe sesinambitheke kwaye sibe mnandi, gayila i-croup ngaphambi kokupheka, gazinga nebhotile epanini.
- Empuma yokupheka, ngakumbi eTurkey, iBulgur isiseko seesitya ezininzi: ama-cutlets ase-Arabia, isobho lomdabu kunye namasaladi.
- Ukutya okuqingqiweyo kuphekiweyo, kulungiswe - kuhlanjwe ngamanzi abilayo.
IsiBulgur - kuhle nokubi
Inzuzo yezolimo ze-bulgur - iipropati eziwusizo, enokuba nazo ezininzi. Ukungalungi kwisitya kuncinci kwaye kunye nokusetyenziswa okufanelekileyo kwingozi, i-croup ayiyi kuzisa.
- Ukubunjwa kweevenkile kuqulethe i-gluten, ngoko ke, abantu abanganyanzelwanga kunye neeprotheyini zemifuno, badla izitya kwi-bulgur.
- Ungafaki kwimenyu njengaleyo izitya kubantu abaphethwe yi-gastritis, ukuphazamiseka kokugaya kunye nezinye iinkqubo zokuvuvukala kwephepha lesisu.
- Ngokutya okunomsoco, le nto ayifanele ifakwe kwisondlo. Ungadli yonke imihla, kuphela ngenxa yokutya okuhlukahlukeneyo kunye nokuzikhandla komzimba.
Iipropati ezisebenzayo zokutya zikhulu kakhulu. Ukongeza kwi-GI ephantsi (iiyunithi ezingama-48) kunye nomxholo ophantsi wekhalori womkhiqizo, kukho iinzuzo ezininzi xa udla izitya nge-bulgur.
- Iifama zitshiswa ngokulula, zinefuthe elizuzayo kwi-metabolism. UBulgur unceda ukususa i-toxins eqokelelwe emzimbeni.
- Ichaphazela inkqubo ye-nervous kakuhle, ngenxa ye-vitamin B, enoxanduva lokusebenza ngokuqhelekileyo kwinkqubo ye-nervous central.
- UBulgur ufanelekile kubantu abanesifo sikashukela, kucingwa ukuba lo ngumkhiqizo ofudumeleyo, obizwa ngokuba yi-carbohydrate epholileyo.
Bulgur - Recipes
Ukuqonda kunye noko batya bulgur kulula kakhulu - yintoni intliziyo yakho inqwenela ngayo. Into ephambili ukukhetha iresiphi enomdla kunye nokudibanisa i-rump kunye nezithako zakho ezizithandayo.
- Ngaphambi kokuhlwaya ukupheka i-bulgur, i-croup engcono. Ngale ndlela iya kubonisa intle yesitya.
- Umxube omhle weevenkile kunye nemifuno, amakhowe kunye nenyama, ngenxa yokuba unokudibanisa nayiphina imveliso kwaye wenze izinto ezithandekayo.
- Ukutshintshwa irayisi yendabuko, unokupheka i-pilaf enhle kakhulu.
- Kwiimali zeBulgur zenzele ngokwayo njengesithako esinomsoco nesingenakunyakazekayo.
Indlela yokupheka i-bulgur?
I-Porridge esuka kwi-bulgur ebisi iya kuba yindlela ehle kakhulu kwi-oatmeal okanye i-omelet yokutya kwasekuseni. Ukutya kunokukhatyiswa kwaye kuncediswe ngamajikijolo okanye iziqhamo. Isidlo siya kunikwa amandla kwaye satshatywe kude kube ngumhlwa olandelayo ngesidlo sasemini. Le mali yesithako iwanele ukwenza ii-servings ezimbini.
Izithako:
- i-bulgur - ½ st.;
- ubisi - 1 into;
- I-Butter - 3 tbsp. l.;
- ama-apricots omisiwe - 50 g;
- iidiliya - 50 g;
- ityuwa;
- ushukela - 2 tbsp. l.
Ukulungiselela
- I-Croup gazinga kwioli, uthele ebisi, ulinde ubilise.
- Sika ii-apricots ezomileyo, iinqabileyo zokuhlamba, ukuphosa epilini.
- Yongeza ityuwa, yongeza ushukela, udibanise imizuzu eyi-15.
Indlela yokupheka i-bulgur ukuze uyihlose?
Ngaphambi kokuba upheke i-bulgur ekhunileyo, kufuneka wenze isigqibo kwikhosi ephakamileyo. I-croup ephekweyo ishushu ishushu "ukusuka ekushiseni ngokushisa." Njengoko kushushu, kunokuba naluphi na inyama, othosiweyo okanye obhakiweyo, i-goulash, i-vegetable stew okanye intlanzi iphekwe nganoma iyiphi indlela. Kulezi zithako ziza kuba ziincwadana ezi-2 zokuhlobisa.
Izithako:
- i-bulgur - ½ st.;
- amanzi - 1 into;
- ioli - 1 tbsp. l.;
- ityuwa.
Ukulungiselela
- Esipokeni, shuthuma ioli, uthele i-rump. Fry for 2-3 imizuzu.
- Phalaza kumanzi, ityuwa. Yizisa kwi thumba.
- Nciphisa ubushushu, utshise imizuzu eyi-15.
- Susa ekushiseni, vumela ukuba uhlolisise imizuzu emi-5.
Isobho seTurkish nge-bulgur
Isobho seTurkey kunye ne-bulgur kunye neententili zibizwa ngokuthi "isobho somtshakazi". Ukulandela amasiko, amantombazana alungiselela esi sidlo ngobusuku bomtshato aze aphathe izihlobo zawo. Ingcamango yayo isityebi kakhulu, i-multifaceted, kunye nesakhiwo esityebileyo ngaphandle kwemveliso yesilwanyana, njengokuzila ukutya. Musa ukucebisa ukuba ulungiselele ukutya ukusetyenziswa kwangomso, ngosuku olulandelayo u-croup uyavuthwa kwaye isitya silahlekelwa ngongoma.
Izithako:
- i-bulgur kunye neententili-150 g;
- i-tomato unamathela - 50 g;
- ioli ecocekileyo - 40 ml;
- amanzi - 2.5 ilitha;
- i-anyanisi - 100 g;
- ipuri powder - 40 g;
- isinki esomileyo - i-pinch 2;
- Iipilisi ezinobumnandi - ii-peas ezi-3;
- ityuwa;
- imifuno emitsha.
Ukulungiselela
- Ubilise amanzi, faka okusanhlamvu, kongeza i-paprika kunye nepilisi. Brew phantsi kwesiqhekeza.
- Yenza i-anyanisi i-sparce, yongeza i-paste, ufefe imizuzu emithathu.
- Yongeza i-roast kwisobho, faka i-mint, qhubeka upheka kuze kube lula u-lentils.
- Xa ukhonza, engeza imifino.
Umqhubi waseBulgur
Esi sidlo sinokupheka naluphi na uhlobo lwesilwanyana , kodwa i- pilov evela kwinqumba yeglog inokukhushulwa ngokukhawuleza, kodwa ngenxa yokugqoka imifuno kunye neenkozo ezisetyenziswa ngokufanelekileyo, unyango luya kuba lukhulu kakhulu. Faka isicelo sesibini kunye neenkomfa kwimilenze okanye emathangeni. I-spicyery eyimfuneko imisiwe i-barberry, iya kugcina i-flavour ye-dish.
Izithako:
- i-bulgur - 1 into;
- amanzi - 2 izinto;
- izaqathe - 300 g;
- i-anyanisi - 300 g;
- i-garlic engaphenduliweyo - amazinyo amane;
- umxube wezonongo ze-pilaf - 1 tbsp. l.;
- barberry owomileyo - 1 tbsp. l.;
- Inkukhu yenkukhu - 500 g;
- ioli;
- ityuwa.
Ukulungiselela
- E-Kazanka, zifudumale ioli, gcina i-anyanisi kunye ne-karoti.
- Fry ngokwahlukileyo kude kube yilungele ukutya, uthele kwiidluliselo.
- Phalaza i-bulgur, uthele emanzini.
- Ixesha kunye neetyuwa, barberry kunye neziqholo.
- Utamatato ngobushushu obuncinane, ngaphambi kokuphuma kwamanzi.
- Gxuma, faka amazinyo egalikhi eluhlaza.
- Khonze emva kwemizuzu engama-20.
IBulgur kunye nemifuno - iresiphi
I- bulgur ephekwe ngokutya kunye nemifuno ingafumaneka njengesitya esizimeleyo. Ndiyabulela ukupheka kwi-oven, i-croup igcwele ngokupheleleyo i-hamburg kunye nesinambitheko semifuno, iindidi ezinokuthi zilungiswe ngokusekelwe kwizinto ozikhethayo. Ezi zithako zanele ukondla abane.
Izithako:
- i-bulgur - 1 into;
- amanzi 400 ml;
- ioli - 50 ml;
- anyanisi - 150 g;
- igalikhi - amazinyo amathathu;
- Iipilisi ezinomnandi - 300 g;
- izaqathe - 200 g;
- Isitshalo seqanda - 1 iqhekeza;
- iitamatisi zentsasa - iziqhekeza ezi-5-6;
- basil owomileyo, i-oregano kunye netyuwa.
Ukulungiselela
- Sparce anyanisi, faka iidroti, pepper.
- Isitshalo seqanda, gazinga imizuzu emi-5-7.
- Thela i-fry kwi-brazier, engeza i-garlic eqoshiwe, izityalo ezomileyo kunye netyuwa.
- Ukunyamezela imizuzu emithathu, uthele i-bulgur, udibanise, uthele amanzi aphelayo, ulungele umzuzu we-10.
- Phezulu nge-cherry, yifake kwi-oven, ikhava, bhakaze imizuzu eyi-15.
Isaladi yeThabula nge-bulgur
Isaladi eyaziwayo nge-bulgur "iTabule", isakhiwo se-Lebanese cuisine, kulula ukupheka. Izithako ezisetyenziswayo zifikeleleka kwaye azibizi. Yikhonze ngamaqabunga omdiliya, kodwa ngeesaladi kuya kuba mnandi. Isitya sizimeleyo, kuba iya kuba yintlanzi ehle kakhulu engathinti i-waistline.
Izithako:
- i-bulgur - 100 g;
- u-anyanisi - ½ amaqhosha.;
- utamatato - ama-3 amaqhosha.;
- ipisley - 200 g;
- i-anyanisi eluhlaza - 100 g;
- iimbewu - 5-6 amaqabunga;
- ioli yomnquma - 2 tbsp. l.;
- ijisi yemonom - 30 ml;
- ityuwa.
Ukulungiselela
- Thela i-croup ngamanzi abilayo, shiya i-1.5 iiyure.
- Geza imifuno ehlanjwe, nqabisa kakuhle.
- I-anyanisi ehlanjwe kakuhle.
- Iicatatoes ezinqambileyo.
- Hlanganisa zonke izithako ezilungiselelwe.
- Gcwalisa ioli, ijisi yemonisi, ityuwa.
IBulgur ngamakhowe
Ukulungiselela i-bulgur ngamakhowe, zokupheka ziyakhethwa ngokusekelwe kwiintando zakho. Ama-mushroom kunye nama-oyster amakhowe aya kufanelana, kodwa ngama-mushroom ehlathi aya kuphuma ngaphandle kunye neqhumiso. Isidlo sifana nesilwanyana semifuno kwaye silungiselelwe ngokukhawuleza kwaye ngokukhawuleza. Kule nombolo yeemveliso kuza kuba neengxenye ezine zokutya.
Izithako:
- i-bulgur - 1 into;
- amakhowe - 500 g;
- i-anyanisi - i-2;
- ioli;
- amanzi - 2 izinto;
- imifino, ityuwa, umnyama omnyama.
Ukulungiselela
- I-sparce anyanisi, yongeza amakhowe adiweyo. Fry de i-liquid ikhuphuke.
- Yethula i-bulgur, gaza imizuzu emithathu.
- Dlulela kwi-kozanok, uthele emanzini. Emva kokubilisa, cwina imizuzu eyi-15.
- Ityuwa, ixesha kunye nepeleyi, xuba.
- Khupha uze uhambe imizuzu eyi-10.
- Ukukhonza ngokuluhlaza.
I-Pepper eneenkcukacha ze-bulgur
Izitya ezidliwayo ezidliwayo ezivela kwi-bulgur, zokupheka ezithe zahluke kakhulu, zingaba zimbini zincinci kwaye zininzi. I-pepper edibeneyo yiphatha kakuhle, inelisekile kwaye inhle, ngoko unokuyithemba ngokufanelekileyo ngedini. Kungcono ukusebenzisa i-pepper yesayizi efanayo.
Izithako:
- ipolisi - 6 iipcs.;
- i-anyanisi - i-1 piece;
- izaqathe - i-1 piece;
- i-tomato - 1 pc.;
- unamathelisi we-tomato - 1 tbsp. l. + 0.5 tbsp. l. kwi-sauce;
- izinto ze-broth - 2;
- i-bulgur - 200 g;
- i-cumin - 1/2 tsp;
- i-peppercorns ebomvu kunye nomnyama, ityuwa;
- ioli yemifuno yokutya.
Ukulungiselela
- UBulgur uthele amanzi athileyo, ubhalele.
- I-e-sparce anyanisi kunye neerotyti.
- Hlanganisa utamatato otywetshiwe, cima imizuzu emi-5.
- Hlanganisa i-bulgur ngefried, yongeza unamathelisi we-tomato, udibanise, ixesha lenkonzo.
- Gcwalisa iipilisi ngokuzaliswa, ufake efolokhwe enkulu.
- Hlanganisa iglasi yamanzi kunye ne-pasta, ityuwa, uthele kwi-pepper.
- Ukumisa imizuzu engama-30.
IBulgur kwi-multivariate
Ukuhlwaya kwaye ngaphandle kokuphazamiseka kokulungiselela i-bulgur kunye nenyama kuya kunceda i-multivarka . Yonke inkqubo iyancitshiswa ukuze ilungiselele izithako kunye nokulangazelela ixesha elide ngaphandle kokuthatha inxaxheba yophiko. Isidlo siya kuba siyancasa, sinelisekile kwaye sinelisekile kakhulu. I-garlic kunye nepepper eshushu iya kwengeza inqaku elikhethekileyo.
Izithako:
- i-bulgur - 1 into;
- ingulube - 300 g;
- izaqathi, anyanisi, i-pepper e-sweet - 1 pc.;
- igalikhi - amazinyo ama-2;
- "ukukhanya" kwipipi "- 1 piece;
- ityuwa;
- amanzi - 2 izinto;
- ioli yemifuno - 50 g.
Ukulungiselela
- Yinqumle inyama kwiincinki ezincinci, zibekwe kwisitya.
- Ephezulu, sasaza izaqathe, u-anyanisi kunye nepelepele, ukhethwe ngokukhethiweyo, ityuwa.
- Phalaza i-bulgur, i-garlic eqoshiwe kunye nepelepele, uthele kwioli, landelwa ngamanzi.
- Kwimodi ye "Pilaf", pheka imizuzu engama-40.
- Gxuma kwaye ushiye ukufudumeza imizuzu eyi-10.