Bulgur has been in the market for relatively little time and many people are not familiar with it. The inhabitants of the Asian countries have been known for a long time and their use is widespread, at the same level as that of rice.
Bulgur is used to cook first and second dishes, adding it to salads.
What is Bulgur?
Bulgur is the name given to the wheat, which is processed in a special way. First it is steamed, dries in the sun and then peel. This type of processing allows you to keep more of your nutrients.
Bulgur can be considered a dietary food, since it is low in calories. Its healthy properties make it even superior to the Sarracene wheat, universally praised. It contains the largest amount of potassium and vitamins and trace elements do not evaporate during cooking. As the product has been cooked prior to steam, it contains all useful elements.
Composition and calories of Bulgur
In its composition the semolina contains
- Vitamins A, D, B12, B6, C;
100 grams of the dry product contain 340 kcal. During cooking, the semolina increases in size, so the same amount of cooked semolina contains about 85 calories. That is why it is possible to eat bulgur several times a day and be afraid to gain weight.
Can you eat bulgur while you lose weight?
You can eat bulgur while you lose weight, it is essential. Even a small portion of the product can satisfy a person for quite some time. The feeling of satiety does not encourage chopping. This will have a positive effect on your figure.
To achieve a good result in terms of weight loss, it is necessary to eliminate fats, sugar and confectionery and bakery products from the diet. It is also necessary to exercise. All this will help get rid of 2 kilos in a week. With bulgur and sport you can miss up to 10 kilos in a month. To avoid weight recovery, it is necessary to continue sticking to an adequate diet and take time to exercise.
Bulgur to lose weight will only be useful if alcoholic beverages and salty foods are excluded from the diet. Preference should be given to vegetables, fruits and lean meats. Eat small meals, up to 5 times a day, and only in small portions. Dinner must be three hours before bedtime. You also have to take into account the water. The daily norm are 2 liters.
Bulgur contains a lot of dietary fiber. Once in the organism, he swells and acts as a brush. The intestine clean fiber and thus improves digestion. That is why Bulgur is recommended to people with chronic constipation. The benefits of fiber also reside in which it prevents the formation of cancer in the esophagus and the colon.
The elements contained in the semolina have a positive effect throughout the organism:
- Folic acid. It reinforces the immune system, calms the nervous system and is beneficial for blood vessels and heart.
- Vitamin B1. Transform carbohydrates into energy, preventing them from storing fat reserves.
- Vitamin B2. Strengthens hair and nails, improves skin status. Hemoglobin increases in the blood, which prevents the appearance of anemia.
- Pantothenic acid. It stimulates protein metabolism, carbohydrates and amino acids. Participate in the production of adrenal cortex hormones.
- MineralsThey strengthen the walls of blood vessels, restoring their tone and elasticity. Prevents the development of vascular diseases, normalizes blood circulation.
Bulgur favorably affects women’s health. The folic acid it contains has a positive effect on the reproductive system. It is recommended to consume it after delivery. Fill the body of the woman with vitamins and minerals, which reach the baby’s body along with milk. In addition, cereals help lose excess weight gained during pregnancy.
The benefits of
Since the Bulgur is loaded with potassium, people who often suffer cramps in the limbs should consume it. This mineral eliminates cramp syndrome.
This product has a low hypoglycemic index. After eating the porridge, blood sugar does not increase and insulin is not released. That is why Bulgur can be consumed by people with type 1 and 2 diabetes.
Bulgur has positive effects throughout the organism. Improves intestinal function and normalizes the production of digestive enzymes. The only thing is that Bulgur is not allowed in acute pancreatitis. The fiber irritates the mucosa, causes inflammation and spasms in pancreatic ducts. This will cause nausea, flatulence and intestinal cramps.
For chronic pancreatitis, bulgur should be consumed outside the acute phase. The daily ration will be 150-200 grams. For pancreatitis, only boiled product is allowed. It will restore energy reserves and nurture with useful substances.
All types of porridge are allowed for gastritis. If acidity is high, you can eat bulgur once or twice a week. You just have to give up it during an exacerbation of the disease. During this period, any porridge can be harmful. They have a strong mechanical effect on the mucosa.
Gastritis can be treated with bulgur cooked in water. In the stable remission period it is allowed to cook with milk. The cooked porridge must crush in a blender or pass through a strainer to have a viscous consistency. You should only eat temperate. Cold and hot foods can injure inflamed mucous membranes.
IMPORTANT: Only your doctor can tell you whether or not to include bulgur in your diet.
It is not necessary to limit yourself in the consumption of a food as useful as bulgur. It can be taken in soup or milk pimples. The only thing that should not be added is oil and spices.
Possible damages and contraindications
Bulgur contains a lot of gluten. Gluten is a vegetable protein that can cause allergic reactions. That is why it is not suitable for people with gluten intolerance and cereals or with gastrointestinal diseases.
Bulgur, like wheat, is rich in fiber. Improves intestinal peristalsism and favors weight loss. However, if pancreatic, liver or stomach disorders occur, it can cause abdominal swelling, pain and stool disorders. The same symptoms can appear in pregnant women in the third quarter. Therefore, it is convenient to refrain from taking bulgur during this period and the first month of breastfeeding.
Cooking methods to lose weight
In the East, the Bulgur fry first, and only after a little water is added and it is guided over low heat. If you want to obtain a more dietary product, the semolina must be washed, flooded and boil for half an hour. If fine bulgur is going to be used, the cooking time is 4 minutes.
It is recommended to soak the semolina to preserve the maximum number of nutrients. In this case, the bulgur is washed and covered with boiling water. You can eat after 10-12 hours.
To make a dietary pilaf, use bulgur and chicken breast instead of pork and rice. Onions and carrots can help increase the volume of the plate.
The Bulgur has a pleasant nuts, so it can be added to various salads. It must be seasoned with olive or linen oil. The latter is especially useful, since it contains a large amount of polyunsaturated fatty acids. Its composition is similar to that of red fish.
The porridge can be taken both at breakfast and at food. Dinner must be three hours before bedtime.
Bulgur soup and lentils
To prepare this dish you will need
- 100 grams of bulgur;
- 100 grams of lentils;
- sweet pepper;
- 400 grams of fresh tomatoes;
- 60 grams of vegetable oil.
Fill a small saucepan with 2. 5 liters of water. It can be replaced with misleading chicken broth. When the liquid starts boiling, throw the granons. Tell them for about 20 minutes.
Pour oil and add the onion and carrot cut into diced in a pan. When golden brown, add the grated tomatoes. All vegetables are stewed for about 15 minutes. Then they are added to the soup and sala. If desired, you can add some sugar. Do not use spices, it is better to add coriander or any other pleasant herb. The fire goes out and the soup is left for a while, to develop its flavor.
This recipe is suitable for people who prefer lean meat and want to diversify their diet. To prepare the meatballs, you have to take
- 180 grams of boiled bulgur;
- 35 grams of feta cheese;
- 25 grams of canned peas;
- a chicken egg;
- sweet pepper;
- vegetable oil;
- marinated bread.
This is enough to make 10 meatballs. The calories per chop are about 70 kcal.
Soak the bulgur in cold water for a few hours before cooking it. Then it is cooked like normal porridge.
Mix the cooked bulgur, the peas, the cheese, the herbs and the egg in a large container. Knead all products with a fork. Grate the zucchini and pepper with a fine grater. Pour the mixture with the rest of the ingredients. Pour well above and save.
Shall shape minced meat and sprinkle with breadcrumbs. Fry in vegetable oil until golden brown.
If the minced meat does not crumble and does not keep the shape well, put some breadcrumbs.
This salad is nutritious and healthy. Includes
- 180 grams of boiled bulgur;
- 3 mature tomatoes;
- salad leaves;
Wash herbs under the tap and chop them finely with a knife. Cut vegetables into small dice. Pour the porridge, herbs and vegetables into a salad bowl, add the juice of a lemon and salt to taste.
In 100 grams of product it does not contain more than 90 kcal, so the salad can be eaten regularly. It is adequate even for mono-dieta.
Normally, the pate is not considered a dietary food, but if you prepare it with Bulgur, it will be light and tasty. To prepare it, you need
- a cup of red beans;
- three cups of water;
- half cup of bulgur;
- a pair of garlic cloves;
- vegetable oil;
- yogurt or kefir with a minimum fat content.
Soak the beans in water at room temperature for 10 hours. Boil them over low heat until they are ready. Salar the beans lists.
Pour the boiling water on the bulgur and leave aside to swell. Chop the onion and garlic finely and saute them in vegetable oil until they are transparent. Crush the beans in a blender or crush them with a fork until they are soft. Add onion, garlic, bulgur and yogurt. All ingredients in the blender are crushed until a homogeneous mixture is obtained. The finely chopped herbs and lemon juice are added to the list.
With this dish you can decorate the Christmas table. It consists of:
- 2 young eggplants;
- 50 grams of bulgur;
- 5 mushrooms;
- a pair of garlic cloves;
- spicy herbs;
- vegetable oil.
Boil the bulgur or soak it in boiling water. In this case, both cooking methods serve. Cut the onions into small dice and fry them in vegetable oil until golden brown. Add the mushrooms cut into fine sheets to the onions. Fry them 5 more minutes. Peel and cut the diced tomatoes and add them to mushrooms. Add salt, spices, garlic and stew a few minutes.
Pour the bulgur and basil into cooked vegetables, mix everything well and turn off the heat. Cover the casserole with a lid and let stand for a few minutes so that all ingredients are permeated from juice.
Wash the eggplants and cut them in half. Make them a small cavity with a spoon. It is spread with oil and the filling is introduced. The prepared eggplants are placed in a baking container. To prevent them from burning, wrapping them on aluminum foil.
Bake the vegetables at +180 ° C for 10 minutes.
Tip: spread the filling with vegetable oil to prevent it from sticking.
The bulgur in a store bag can be kept up to one year. Once open, pour the oatmeal in a glass bowl and keep it for a maximum of 4 months.