duru bulgur wheat meal...

INTRODUCTION TO DURU BULGUR WHEAT MEAL

•      Bulgur is a cereal food made from the grouts of several different wheat species, most often from durum wheat.

•      It is common European middle Eastern and Indian.

•      For human consumption, bulgur is being sold parboiled and dried, with only very small amount of bran partially removed.

•      NB:

Don't be confused with cracked wheat and bulgur, cracked wheat is a crushed wheat grain that has not been parboiled.

BULGUR & HEALTH

•      The World Health Organization has featured bulgur as one of the 15 foods which should be consumed regularly. Perfect for adults and children, bulgur is a rich source of folic acid, fiber and vitamin B.

•      It is a low GI food and has a lower level of glycemic index compared to white rice.

BENEFITS OF BULGUR

      If you have not been successful in your request to add protein and fiber to your nutrition, bulgur wheat might be ideal for you. Bulgur is considered to be derivative wheat, and is staple diet in the Mediterranean. It has variety of health benefits and is as follows.

1.         Low in calories

       Bulgur wheat is ideal for people seeking to shed a few pounds since it contains low calories. It packed with fiber, which actually gives a sense of fullness, allowing you consume fewer calories. To ensure you achieve weight loss within the shortest time, substitute rice with bulgur wheat.

2.         Maintain proper health of the colon

     Bulgur is great source of fiber that helps to improve colon health. It may also help minimize the risk of certain cancers of the colon. As a suggestion, you can substitute bulgur with cinnamon to maintain healthy function of the colon.

3.         Prevents heart diseases

            If you are seeking to reduce the consumption of red meat or animal protein, bulgur is a great protein source with animal fat. Worried about getting heart disease? Well, you can add bulgur to your nutrition to help lower the risk of cardiovascular disease.

4.         Prevents breast cancer

            Bulgur wheat can also offer protection against breast cancer. Moreover, It is packed with magnesium that affects the production of insulin, thereby is effective in lowering diabetes.

5.         Improves mental health

            According to recent studies, foliate found in bulgur may help improve mental health. Another study shows that bulgur wheat may also prevent swelling of arteries and joints.

6.         Gallstones

            Bulgur wheat is packed with insoluble fiber that may help prevent the risk of gallstones in women. It is resilient against molds as compared to other grains, thus can last for a long period.

            There are no major disadvantages associated to intake of bulgur, since it’s packed with vitamins and fiber that helps improve overall health.

NUTRITIONAL VALUES OF BULGUR WHEAT MEAL

According to the Harvard School of Public Health, it says “Eating whole-grain foods, including bulgur, may lower the risk of developing cardiovascular disease”.

HOW TO COOK DURU BULGUR WHEAT RICE

•      It is just similar to normal rice preparation.

•      in that, to prepare Duru Bulgur Wheat Meal, you add water to the pot and allowed to boil for few minutes.

•      Add your ingredients

•      Then add the Bulgur Rice and allow to boil for 15 - 20mins.

•      Then its set to serve.

•      NB: Don't wash the Bulgur Wheat before cooking.

•       

BENEFITS OF BULGUR WHEAT MEAL

    Bulgur wheat meal is a good source of fiber, protein, carbohydrates, iron and vitamin B-6.

            Bulgur makes a healthy and quick addition to any meal because it’s 100 percent whole wheat that’s specially prepared to decrease cooking time. It's a good source of fiber, protein, iron and vitamin B-6.

COMPOSITIONS OF BULGUR WHEAT MEAL

1. CARBOHYDRATES AND FIBER

1 cup of cooked bulgur contains 39grams of carbohydrates which is about 26 percent of the recommended intake of 130 grams daily (RDI), 5.

 In addition to energy-providing carbohydrates, the same portion has 3 grams of fiber.

Bulgur contains some soluble fiber, but about 90 percent of the wheat kernel consists of insoluble fiber. This is the type of fiber that keeps food moving through your digestive tract and prevents constipation. A 1-cup serving of bulgur gives men 21 percent and women 32 percent of their daily intake. If you’re not used to eating that much fiber in one serving, increase the amount gradually to avoid side effects such as gas, bloating and diarrhea.

IRON

The body retains most of its iron, but you still need to get enough in your diet to replace the amount normally lost. For women, that means getting 18 milligrams daily, but men only need 8 milligrams. Even though it’s best known for carrying oxygen in the blood stream, iron is actually a part of every cell in your body. It’s an essential component of enzymes and proteins, it helps form the collagen that supports your skin and muscles and it supports the immune system. Just 1 cup of cooked bulgur has 2 milligrams of iron, which is 22 percent of men’s and 10 percent of women’s recommended daily intake.

B VITAMINS

The B vitamins all work as coenzymes, which mean they activate enzymes that have various roles, including metabolizing food into energy and producing hormones and neurotransmitters. The vitamins each have other specialized jobs to perform too. For example, vitamin B-6 and folate remove an amino acid called homocysteine from the blood stream. If you don't have enough B-6 and folate, levels of homocysteine can build up, which is a risk factor for developing cardiovascular disease.

Thus, in just 1 cup of this bulgur wheat meal servig, you’ll get 8 to 12 percent of the recommended daily intake of thiamin, niacin, folate and vitamin B-6.

Finally, bulgur wheat meal is naturally low in saturated fat and cholesterol, containinghigh minerals including calcium (12%) and a lot of manganese which is essential for bone health.

It also provide a low glycemic index food ,producing only small fluctuations in blood glucose and insulin level compared with high glycemic index foods such as Rice and Potatoes.

Hence, to really get these benefits, eat bulgur wheat meal 2 to 3 times a week and keep enjoying your life.

 

•      Bulgur is a cereal food made from the grouts of several different wheat species, most often from durum wheat.

•      It is common European middle Eastern and Indian.

•      For human consumption, bulgur is being sold parboiled and dried, with only very small amount of bran partially removed.

•      NB:

Don't be confused with cracked wheat and bulgur, cracked wheat is a crushed wheat grain that has not been parboiled.

BULGUR & HEALTH

•      The World Health Organization has featured bulgur as one of the 15 foods which should be consumed regularly. Perfect for adults and children, bulgur is a rich source of folic acid, fiber and vitamin B.

•      It is a low GI food and has a lower level of glycemic index compared to white rice.

BENEFITS OF BULGUR

      If you have not been successful in your request to add protein and fiber to your nutrition, bulgur wheat might be ideal for you. Bulgur is considered to be derivative wheat, and is staple diet in the Mediterranean. It has variety of health benefits and is as follows.

1.         Low in calories

       Bulgur wheat is ideal for people seeking to shed a few pounds since it contains low calories. It packed with fiber, which actually gives a sense of fullness, allowing you consume fewer calories. To ensure you achieve weight loss within the shortest time, substitute rice with bulgur wheat.

2.         Maintain proper health of the colon

     Bulgur is great source of fiber that helps to improve colon health. It may also help minimize the risk of certain cancers of the colon. As a suggestion, you can substitute bulgur with cinnamon to maintain healthy function of the colon.

3.         Prevents heart diseases

            If you are seeking to reduce the consumption of red meat or animal protein, bulgur is a great protein source with animal fat. Worried about getting heart disease? Well, you can add bulgur to your nutrition to help lower the risk of cardiovascular disease.

4.         Prevents breast cancer

            Bulgur wheat can also offer protection against breast cancer. Moreover, It is packed with magnesium that affects the production of insulin, thereby is effective in lowering diabetes.

5.         Improves mental health

            According to recent studies, foliate found in bulgur may help improve mental health. Another study shows that bulgur wheat may also prevent swelling of arteries and joints.

6.         Gallstones

            Bulgur wheat is packed with insoluble fiber that may help prevent the risk of gallstones in women. It is resilient against molds as compared to other grains, thus can last for a long period.

            There are no major disadvantages associated to intake of bulgur, since it’s packed with vitamins and fiber that helps improve overall health.

NUTRITIONAL VALUES OF BULGUR WHEAT MEAL

According to the Harvard School of Public Health, it says “Eating whole-grain foods, including bulgur, may lower the risk of developing cardiovascular disease”.

HOW TO COOK DURU BULGUR WHEAT RICE

•      It is just similar to normal rice preparation.

•      in that, to prepare Duru Bulgur Wheat Meal, you add water to the pot and allowed to boil for few minutes.

•      Add your ingredients

•      Then add the Bulgur Rice and allow to boil for 15 - 20mins.

•      Then its set to serve.

•      NB: Don't wash the Bulgur Wheat before cooking.

•       

BENEFITS OF BULGUR WHEAT MEAL

    Bulgur wheat meal is a good source of fiber, protein, carbohydrates, iron and vitamin B-6.

            Bulgur makes a healthy and quick addition to any meal because it’s 100 percent whole wheat that’s specially prepared to decrease cooking time. It's a good source of fiber, protein, iron and vitamin B-6.

COMPOSITIONS OF BULGUR WHEAT MEAL

1. CARBOHYDRATES AND FIBER

1 cup of cooked bulgur contains 39grams of carbohydrates which is about 26 percent of the recommended intake of 130 grams daily (RDI), 5.

 In addition to energy-providing carbohydrates, the same portion has 3 grams of fiber.

Bulgur contains some soluble fiber, but about 90 percent of the wheat kernel consists of insoluble fiber. This is the type of fiber that keeps food moving through your digestive tract and prevents constipation. A 1-cup serving of bulgur gives men 21 percent and women 32 percent of their daily intake. If you’re not used to eating that much fiber in one serving, increase the amount gradually to avoid side effects such as gas, bloating and diarrhea.

IRON

The body retains most of its iron, but you still need to get enough in your diet to replace the amount normally lost. For women, that means getting 18 milligrams daily, but men only need 8 milligrams. Even though it’s best known for carrying oxygen in the blood stream, iron is actually a part of every cell in your body. It’s an essential component of enzymes and proteins, it helps form the collagen that supports your skin and muscles and it supports the immune system. Just 1 cup of cooked bulgur has 2 milligrams of iron, which is 22 percent of men’s and 10 percent of women’s recommended daily intake.

B VITAMINS

The B vitamins all work as coenzymes, which mean they activate enzymes that have various roles, including metabolizing food into energy and producing hormones and neurotransmitters. The vitamins each have other specialized jobs to perform too. For example, vitamin B-6 and folate remove an amino acid called homocysteine from the blood stream. If you don't have enough B-6 and folate, levels of homocysteine can build up, which is a risk factor for developing cardiovascular disease.

Thus, in just 1 cup of this bulgur wheat meal servig, you’ll get 8 to 12 percent of the recommended daily intake of thiamin, niacin, folate and vitamin B-6.

Finally, bulgur wheat meal is naturally low in saturated fat and cholesterol, containinghigh minerals including calcium (12%) and a lot of manganese which is essential for bone health.

It also provide a low glycemic index food ,producing only small fluctuations in blood glucose and insulin level compared with high glycemic index foods such as Rice and Potatoes.

Hence, to really get these benefits, eat bulgur wheat meal 2 to 3 times a week and keep enjoying your life.