Ama-groats we-bulgur angajwayelekile izingqolo zikakolweni ezichotshoziwe, ezomisiwe, ezishubile futhi ezingenayo amagobolondo. Inokunambitheka okuthambile futhi okumnandi ngokuqhathaniswa nokunye okusanhlamvu.
IBulgur ingumkhiqizo owanelisayo futhi onomsoco. Akugcini nje ngokumnandi, kepha futhi kunempilo. Ukwakheka kwamakhemikhali okusanhlamvu kunomthelela omuhle emzimbeni, kuthuthukisa ukusebenza kwazo zonke izitho nezinhlelo. Amagroats aqukethe inani elikhulu le-fiber, esiza ukuhlanza amathumbu kubuthi nobuthi.
Ukusetshenziswa njalo kwe-bulgur kugcwalisa umzimba ngamavithamini nama-microelements, kukhulisa amandla futhi kukhulise ukusebenza kahle. Iphalishi laseBulgur lilungele ukondliwa kwezemidlalo futhi linika amandla ngesikhathi sokuqeqeshwa okunamandla.
Okuqukethwe kwekhalori nokwakheka kwe-bulgur
IBulgur ingumkhiqizo wekhalori ephezulu. I-100 g yomxube owomile iqukethe i-342 kcal. Esimweni sayo esiphelile, ngemuva kokubilisa emanzini ngaphandle kokusebenzisa ezinye izithako, i-bulgur iqukethe i-83 kcal nge-100 g yomkhiqizo ngamunye.
Okuqukethwe kwekhalori kwe-bulgur ebilisiwe nebhotela kungu-101.9 kcal nge-100 g yengxenye eqediwe.
Inani lokudla okunomsoco komxube owomile:
- amaprotheni - 12.29 g;
- amafutha - 1.33 g;
- ama-carbohydrate - 63.37 g;
- amanzi - 9 g;
- i-fiber yokudla - 12.5 g
Inani lokudla okunomsoco we-bulgur ephekiwe:
- amaprotheni - 3.1 g;
- amafutha - 0,2 g;
- ama-carbohydrate - 14.1 g.
Isilinganiso samaprotheni, amafutha nama-carbohydrate okusanhlamvu singu-1: 0.1: 5.2, ngokulandelana.
Ngenqubo yokwelashwa kokushisa, i-bulgur ayilahlekelwa izinto eziwusizo. Ukudla okudliwayo kusebenzisa iphalishi eliphekwe emanzini ngaphandle kokufaka uwoyela.
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Ukwakhiwa kwamavithamini
IBulgur iqukethe amavithamini alandelayo:
| Uvithamini | inani | Izinzuzo zomzimba |
| I-beta carotene | 0,005 mg | Ihlanganisa i-vitamin A, inomphumela wokulwa ne-antioxidant, ikhuthaza ukuvuselelwa kwezicubu, ithuthukise umbono, iqinise amasosha omzimba. |
| ULutein | 220 mcg | Kuthuthukisa ukubona, kwehlise i-cholesterol, kuvimbele amahlule egazi. |
| Uvithamini B1, noma i-thiamine | 0.232 mg | Ubamba iqhaza ku-carbohydrate, fat kanye ne-protein metabolism, ikhuthaza ukujabula kwemizwa, ivikela amaseli emiphumeleni enobuthi. |
| Uvithamini B2, noma i-riboflavin | 0.115 mg | Iqinisa uhlelo lwezinzwa, ibambe iqhaza emzimbeni nasekwakhekeni kwamaseli abomvu egazi, ivikela ulwelwesi lwamafinyila. |
| Uvithamini B4, noma i-choline | 28.1 mg | Kuqinisa isimiso sezinzwa, kususe ubuthi, kubuyise amangqamuzana wesibindi. |
| Uvithamini B5, noma i-pantothenic acid | 1,045 mg | Ubamba iqhaza ekwakhiweni kwama-antibodies, ku-oxidation yamafutha acid kanye nama-carbohydrate, kukhuthaza ukuhlanganiswa kwamaglucocorticoids, kujwayelekile uhlelo lwezinzwa, kuthuthukise isimo sesikhumba. |
| Uvithamini B6, noma i-pyridoxine | 0.342 mg | It normalizes the synthesis of nucleic acids ,qinisa isimiso sezinzwa, inciphisa ukuqaqamba kwemisipha, futhi ikhuthaza ukuhlanganiswa kwe-hemoglobin. |
| Uvithamini B9, noma i-folic acid | 27 mcg | Ihlanganyela ekwakhekeni kwamaseli, ekuhlanganisweni kwama-amino acid nama-enzyme. |
| Uvithamini E | 0.06 mg | Kuvimbela ukwakheka kwama-carcinogens futhi kususe ubuthi, kuvikela amaseli ekulimaleni. |
| Uvithamini K, noma i-phylloquinone | 1.9 μg | Kujwayelekile ukujiya kwegazi, kusiza ukuncela i-calcium. |
| Uvithamini PP, noma i-nicotinic acid | 5.114 mg | Ubamba iqhaza ezinhlelweni ze-redox, ubeka amazinga we-cholesterol ejwayelekile, abambe iqhaza ekuguqulweni kwamaprotheni nama-lipids. |
Ukusetshenziswa komkhiqizo kukuvumela ukuthi ugcwalise ukungabikho kwamavithamini emzimbeni nokuqinisa amasosha omzimba.
Ama-Macro nama-microelements
IBulgur igcwele ama-macro nama-microelements, adingekayo ezinkambisweni ezibalulekile zomzimba. I-100 g yomkhiqizo iqukethe ama-macronutrients alandelayo:
| Macronutrient | Ubuningi, mg | Izinzuzo zomzimba |
| I-Potassium (K) | 410 | Isusa ubuthi nobuthi, ijwayele ukusebenza kohlelo lwezinhliziyo nemithambo yegazi. |
| I-calcium (Ca) | 35 | Kuqinisa amathambo namazinyo, kulawula ukujabula kwesistimu yezinzwa, kubambe iqhaza ekunqandeni igazi, kwenza imisipha inwebe. |
| I-Magnesium, (Mg) | 164 | Ubamba iqhaza emzimbeni wamaprotheni nama-carbohydrate, ususa i-cholesterol, uthuthukise uketshezi lwe-bile, unciphise ama-spasms. |
| I-Sodium (Na) | 17 | Ilawula izinqubo zokuthokozela nokusikwa kwemisipha, iqinisa imithambo yegazi, igcine i-acid-base ne-electrolyte balance emzimbeni. |
| I-Phosphorus (P) | 300 | Ubamba iqhaza ekwakhiweni kwamahomoni, ulawula imetabolism, uthuthukisa ukusebenza kobuchopho. |
Landela izinto ngamagremu ayi-100 we-bulgur:
| Trace element | inani | Izinzuzo zomzimba |
| Insimbi (Fe) | 2.46 mg | Kuyingxenye ye-hemoglobin, ebamba iqhaza enqubweni ye-hematopoiesis, ejwayelekile ohlelweni lwezinzwa, ithuthukisa ithoni yemisipha, ilwa nokukhathala nobuthakathaka bomzimba. |
| I-Manganese (Mn) | 3.048 mg | Ibeka ngokwejwayelekile imetabolism, ibambe iqhaza ezinqubweni ze-oxidative, yehlisa amazinga e-cholesterol, igcine i-lipid balance. |
| Ithusi (Cu) | 335 mcg | Yenza amangqamuzana abomvu egazi, abambe iqhaza ekuhlanganisweni kwe-collagen, athuthukise isimo sesikhumba, asize ukumunca i-iron futhi ayihlanganise ibe yi-hemoglobin. |
| I-Selenium (Se) | 2.3 μg | Kuqinisa amasosha omzimba, kubambezele inqubo yokuguga, kuvimbele ukukhula kwezimila ezinomdlavuza, futhi kunomphumela wokulwa namagciwane. |
| Zinc (Zn) | 1.93 mg | Ikhuthaza ukukhiqizwa kwe-insulin, ibamba iqhaza emafutheni, amaprotheni kanye novithamini metabolism, iqinisa amasosha omzimba futhi ivikele umzimba ezifweni. |
Ama-carbohydrate agayekayo (i-mono- ne-disaccharides) - 0.41 g.
Ama-acid ekwakhiweni kwamakhemikhali
Ukwakhiwa kwe-amino acid Chemical:
| Ama-amino acid abalulekile futhi angabalulekile | Ubuningi, g |
| I-Arginine | 0,575 |
| U-Valine | 0,554 |
| Umlando | 0,285 |
| Isoleucine | 0,455 |
| I-Leucine | 0,83 |
| Lysine | 0,339 |
| I-Methionine | 0,19 |
| Threonine | 0,354 |
| I-Tryptophan | 0,19 |
| I-Phenylalanine | 0,58 |
| Alanin | 0,436 |
| I-aspartic acid | 0,63 |
| IGlycine | 0,495 |
| I-Glutamic acid | 3,878 |
| Amaprotheni | 1,275 |
| USerine | 0,58 |
| I-Tyrosine | 0,358 |
| I-cysteine | 0,285 |
Ama-Fatty Acids agcwele:
- i-caprylic - 0.013g;
- i-myristic - 0,001 g;
- isundu - 0 203 g;
- stearic - 0,011 g.
Ama-acid e-monounsaturated:
- i-palmitoleic - 0,007 g;
- i-omega-9 - 0.166g.
I-Polyunsaturated fatty acids:
- i-omega-3 - 0.23 g;
- i-omega-6 - 0.518 g.
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Izakhiwo eziwusizo ze-bulgur
Ukusetshenziswa okuhlelekile kwe-bulgur kuzoqinisa impilo, ukuvikela umzimba futhi kuthuthukise ukubukeka.
Umkhiqizo unezimpawu zokuthambisa kwemvelo - kulungisa ukusebenza kwesistimu yezinzwa. Ukuxakaniseka kwamavithamini B nama-manganese ephalishi kulwa ngempumelelo nokudangala, kusize ekunciphiseni ukucindezeleka okungokomzwelo, ukujwayela ukulala nokugcwalisa umzimba ngamandla.
Inani le-calcium eliqukethwe okusanhlamvu lihlanganisa izidingo zomzimba zale macronutrient. Umuntu ongabekezelelani ne-lactose angafaka esikhundleni se-bulgur imikhiqizo yobisi ukuze athole i-calcium ayidingayo empilweni.
Ingxenye ebaluleke kakhulu ye-bulgur i-vitamin K. Ibamba iqhaza ekunqandeni igazi futhi isize ukuvimbela ukopha. Le ngxenye iyadingeka ekulimaleni, nangesikhathi sokukhula kwesifo sesilonda se-peptic.
Ezinye izakhiwo ezizuzisayo:
- I-fiber ephalishi icindezela indlala isikhathi eside, isusa ubuthi nobuthi. Ngakho-ke, i-bulgur isetshenziselwa ukunciphisa umzimba.
- I-Potassium nensimbi kubalulekile ekusebenzeni okujwayelekile kwesistimu yenhliziyo. Iphalishi liqinisa imithambo yegazi, lithuthukisa ukujikeleza kwegazi futhi lijwayele umfutho wegazi.
- Umkhiqizo uvunyelwe ukusetshenziswa yiziguli ezinesifo sikashukela. IBulgur yehlisa ushukela wegazi futhi ithuthukise ukukhiqizwa kwe-insulin.
- Amabele agaywe kahle futhi ajwayele umsebenzi wepheshana lamathumbu. Kuyasebenza ukuqunjelwa.
- IBulgur inomthelela emasosheni omzimba, isiza ukulwa nokutheleleka kanye namagciwane, futhi inezakhi zokulwa namagciwane.
- I-Porridge iqinisa imisipha futhi ithuthukise ukusikwa kwayo, ngakho-ke kunconywa ukuyifaka ekudleni kokudla kwezemidlalo.
- I-bulgur ebilisiwe isebenza njenge-prophylactic yokulwa nomdlavuza futhi ivimbela ukuthuthukiswa kwezimila ezinomdlavuza.
ICroup iqinisa izicubu zethambo futhi ivimbele amazinyo aqhekeke.
Izinzuzo zokusanhlamvu zokwehlisa isisindo
Abantu abafuna ukunciphisa umzimba kufanele nakanjani bangeze iphalishi le-bulgur elinosawoti omncane ekudleni kwabo. Izimbila zikakolweni ziqukethe ama-carbohydrate ayinkimbinkimbi agcwalisa umzimba isikhathi eside.
Iphalishi kulula ukugaya futhi lithuthukise ukugaya, libe nomthelela omuhle ekusebenzeni kwethambo lamathumbu. Okuqukethwe kwe-fiber ephezulu kusiza ukuhlanza amathumbu kubuthi futhi kuyindlela efanele yokuvikela ukuqunjelwa. Amaphaphu athinta imetabolism futhi anezinto ezishisa amafutha, okubalulekile lapho wehlisa isisindo. Ukudla iphalishi njalo kusiza ukujwayelekile amazinga kashukela egazini.
Izitsha zeBulgur zibalulekile ekudleni nasezinsukwini zokuzila.
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Izinzuzo zomzimba wesifazane
IBulgur iqukethe inani elikhulu le-folic acid, ebalulekile emzimbeni wesifazane. Ukuhlushwa kwevithamini ku-100 g okusanhlamvu kulingana nesilinganiso sansuku zonke. Ukusetshenziswa njalo kwephalishi kuzothatha isikhundla samavithamini wokwenziwa kumathebulethi. I-B9 iyadingeka ikakhulukazi kwabesifazane abakhulelwe, inegalelo ekukhuleni okugcwele kombungu futhi inethonya elijwayelekile emzimbeni womama okhulelwe.
IBulgur isetshenziselwa i-cosmetology yasekhaya, kulungiselelwe kuyo imaski ehlukahlukene nezikhuhli, ezihlanza isikhumba ekungcoleni nasezinhlakeni ze-keratinized. Ukusetshenziswa okusanhlamvu njalo kuzoqeda imibimbi emihle, kuthuthukise ukubonakala. I-anti-cellulite scrub esebenzayo.
IBulgur ithinta ukubonakala kowesifazane hhayi kuphela ngaphandle, kodwa futhi nangaphakathi. Ukusetshenziswa kweporridge kuqinisa ukwakheka kwezinwele, kuthuthukise ubusilika baso futhi kukhuthaze ukukhula okusheshayo. Umkhiqizo ubambezela inqubo yokuguga futhi ikuvumela ukuthi ugcine ubusha.
Izinzuzo zamadoda
Ukusetshenziswa kwe-bulgur yamadoda kulele ekwakhiweni kwephalishi elicebile ngamavithamini namaminerali. Kunconywa ukuthi kudle okusanhlamvu ngezikhathi zomsebenzi omkhulu womzimba nangesikhathi sokuqeqeshwa okunamandla. Lokhu kuzokhulula ukulahleka kwamandla futhi kugcwalise umzimba ngamandla adingekayo empilweni esebenzayo.
Iphalishi lizoqinisa amathambo nemisipha, livimbele ukuthuthukiswa kwezinqubo eziwohlokayo. Okuqukethwe okuphezulu kwamavithamini B kuzothuthukisa isimo sesistimu yezinzwa, kujwayelekile izindlela zokulala nokusebenza kobuchopho.
Amaphaphu anomphumela omuhle kumasosha omzimba, awenze amelane namagciwane nezifo. Izici ezizuzisayo ze-bulgur zizovumela amadoda ukuthi aqinise impilo yomzimba futhi akhulise ukusebenza kahle.
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Ukungafani nokulimala
IBulgur ingalimaza impilo yabantu abane-gluten tolerance and allergies to cereal. Ngaphandle kwalokho, umkhiqizo ophephile uma usetshenziswa ngokulinganisela.
Abesifazane abakhulelwe, kanye nabantu abaphethwe yisisu kanye nezilonda zesisu, kudingeka banciphise ukuphuzwa kwephuthu kube kanye ngesonto.
Kulabo abangakaze bazame izitsha ze-bulgur, sincoma ukuthi uqaphele futhi uqaphele ukuphendula komzimba. Iphalishi lingadala ukucasuka kwamathumbu nokuqumba phansi.
Umphumela
Izinzuzo ze-bulgur zidlula kakhulu ukuphikisana okungenzeka. Kufanele nakanjani kufakwe ekudleni kokudla okunempilo ukuze kuthuthukiswe impilo, kugcwalise umzimba ngamavithamini nezinto eziwusizo, kuqinise isisindo futhi kwandise isimo somzimba sokuzivikela.
