Txawv tsis zoo bulgur groats yog nplej nplej nplej, qhuav, txhuv thiab tsis zoo ntawm plhaub. Nws muaj cov softer thiab qab ntxiag dua saj nyob rau hauv kev sib piv nrog rau lwm cov cereals.
Bulgur yog qhov ua kom txaus siab thiab muaj txiaj ntsig. Nws tsis yog tsuas yog qab qab, tab sis kuj noj qab nyob zoo. Cov tshuaj lom neeg muaj pes tsawg leeg muaj cov txiaj ntsig zoo rau lub cev, txhim kho kev ua haujlwm ntawm txhua lub cev thiab cov kab ke. Cov plab zom mov muaj cov nplua nuj fiber ntau, uas pab ntxuav cov hnyuv los ntawm co toxins thiab co toxins.
Kev niaj hnub noj ntawm bulgur saturates lub cev nrog cov vitamins thiab microelements, nce kev loj hlob thiab ua kom muaj kev ua tau zoo dua. Bulgur porridge yog qhov tsim nyog rau kev noj zaub mov noj qab haus huv thiab ua kom muaj zog thaum kev kawm hnyav.
Calorie cov ntsiab lus thiab muaj pes tsawg leeg ntawm bulgur
Bulgur yog cov khoom siv high-calorie. 100 g ntawm qhuav sib xyaw muaj 342 kcal. Hauv nws daim ntawv ua tiav, tom qab npau hauv dej tsis tas siv lwm cov khoom xyaw, bulgur muaj 83 kcal ib 100 g ntawm cov khoom.
Cov ntsiab lus calorie ntawm boiled bulgur nrog butter yog 101.9 kcal ib 100 g ntawm qhov tiav.
Tus nqi noj haus ntawm kev sib tov qhuav:
- cov nqaijrog - 12,29 g;
- rog - 1,33 g;
- carbohydrates - 63.37 g;
- dej - 9 g;
- kev noj haus fiber ntau - 12,5 g
Tus nqi noj haus ntawm bulgur siav:
- cov nqaijrog - 3.1 g;
- rog - 0.2 g;
- carbohydrates - 14,1 g.
Qhov feem ntawm cov protein, cov rog thiab carbohydrates nyob rau hauv cov cereals yog 1: 0.1: 5.2, feem.
Nyob rau hauv cov txheej txheem ntawm kev kho cua sov, bulgur tsis plam cov ntsiab lus pab tau. Cov khoom noj muab pub mis siv porridge siav hauv dej yam tsis ntxiv roj.
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Vitamin muaj pes tsawg leeg
Bulgur muaj cov vitamins hauv qab no:
| Vitamin | pes tsawg | Muaj txiaj ntsig rau lub cev |
| Beta carotene | 0.005 mg | Nws synthesizes vitamin A, muaj cov tshuaj tiv thaiv antioxidant, txhawb kev tsim cov ntaub so ntswg, txhim kho qhov muag pom, ua kom lub cev muaj zog. |
| Lutein | 220 mcg | Txhim kho qhov muag pom, txo qis cov roj (cholesterol), tiv thaiv cov ntshav txhaws. |
| Vitamin B1, lossis thiamine | 0.232 mg | Koom nrog cov carbohydrate, roj thiab protein metabolism, txhawb kev ua rau muaj kev cia siab, tiv thaiv cov hlwb los ntawm cov teebmeem lom. |
| Vitamin B2, lossis riboflavin | 0.115 mg | Ua kom muaj zog ntawm cov hlab ntshav hlwb, koom nrog hauv cov metabolism thiab kev tsim cov qe ntshav liab, tiv thaiv cov qog ua kua. |
| Vitamin B4, lossis choline | 28,1 mg | Ua kom muaj zog ntawm cov leeg hlwb, tshem tawm cov co toxins, rov qab ua cov mob hlwb. |
| Vitamin B5, lossis pantothenic acid | 1,045 mg | Koom nrog kev tsim cov tshuaj tiv thaiv, nyob rau hauv oxidation ntawm fatty acids thiab carbohydrates, txhawb nqa kev sib txuas ntawm glucocorticoids, normalizes cov leeg poob siab, txhim kho tawv nqaij. |
| Vitamin B6, lossis pyridoxine | 0.342 mg | Normalizes synthesis of nucleic acids, ntxiv dag zog rau cov leeg hlwb, txo cov leeg pob txha, thiab ua kom cov synthesis ntawm hemoglobin. |
| Vitamin B9, lossis folic acid | 27 mcg | Koom rau hauv kev tsim cov qog hlwb, hauv cov hluavtaws cov amino acids thiab enzymes. |
| Vitamin E | 0.06 mg | Nws tiv thaiv kev tsim cov carcinogens thiab tshem tawm cov co toxins, tiv thaiv hlwb los ntawm kev puas tsuaj. |
| Vitamin K, lossis phylloquinone | 1.9 μg | Normalizes ntshav txhaws, pab kom nqus calcium. |
| Vitamin PP, lossis nicotinic acid | 5.114 mg | Koom nrog cov txheej txheem redox, normalizes cov qib roj cholesterol, koom nrog hauv cov metabolism ntawm cov protein thiab lipids. |
Kev siv cov khoom lag luam tso cai rau koj los hloov ntxiv qhov tsis muaj cov vitamins hauv lub cev thiab ua kom lub cev tiv thaiv kab mob.
Loj heev- thiab microelements
Bulgur yog noo nrog macro thiab microelements, uas tsim nyog rau lub cev cov txheej txheem tseem ceeb. 100 g ntawm cov khoom muaj cov macronutrients hauv qab no:
| Macronutrient | Kom muaj nuj nqis, mg | Muaj txiaj ntsig rau lub cev |
| Qab Zib (K) | 410 | Tshem tawm cov co toxins thiab co toxins, normalizes kev ua haujlwm ntawm lub plawv plawv. |
| Calcium (Ca) | 35 | Ua kom muaj zog ntawm cov pob txha thiab cov hniav, tswj kev ua haujlwm tsis txaus siab ntawm cov leeg hlwb, koom nrog hauv ntshav coagulation, ua rau cov leeg ua kom ywj pheej. |
| Hlau nplaum, (Mg) | 164 | Kev koom tes hauv cov metabolism hauv cov protein thiab carbohydrates, tshem tawm cov roj cholesterol, txhim kho cov kua tsib tso pa tawm, txo qhov ua paug poob. |
| Sodium (Na) | 17 | Kev tswj cov txheej txheem ntawm kev ua kom tsis taus thiab cov leeg pob txha, txhim kho cov hlab ntshav, tswj cov kua qaub-puag thiab cov kua hauv lub cev sib npaug. |
| Phosphorus (P) | 300 | Koom nrog kev tsim cov tshuaj hormones, tswj cov metabolism, txhim kho kev ua haujlwm ntawm lub hlwb. |
Ib txoj lw ntsiab hauv 100 grams ntawm bulgur:
| Lem keeb | pes tsawg | Muaj txiaj ntsig rau lub cev |
| Hlau (Fe) | 2,46 mg | Nws yog ib feem ntawm hemoglobin, koom nrog hauv cov txheej txheem ntawm hematopoiesis, ua haujlwm rau cov leeg tsis zoo, txhim kho cov leeg nqaij, sib zog nkees thiab qaug zog ntawm lub cev. |
| Manganese (Mn) | 3.048 mg | Normalizes metabolism, koom hauv cov txheej txheem oxidative, txo qis cov roj (cholesterol), tswj cov lipid tshuav. |
| Tooj liab (Cu) | 335 mcg | Cov qauv ntshav liab, koom nrog collagen synthesis, txhim kho cov tawv nqaij mob, pab kom nqus hlau thiab coj los ua hemoglobin. |
| Selenium (Se) | 2.3 μg | Ua kom muaj zog ntawm lub cev, ua kom qis qis dua kev laus, tiv thaiv kev loj hlob ntawm qog nqaij hlav cancer, muaj cov nyhuv antioxidant. |
| Zinc (Zn) | 1.93 mg | Txhawb txoj kev tsim cov tshuaj insulin, koom nrog cov rog, protein thiab metabolism hauv lub cev, ua kom lub cev muaj zog tiv thaiv kab mob thiab tiv thaiv lub cev los ntawm kev kis kab mob. |
Kev zom zaub mov carbohydrates (mono- thiab disaccharides) - 0.41 g.
Cov kua qaub nyob rau hauv cov tshuaj lom neeg
Tshuaj lom neeg amino acid muaj pes tsawg leeg:
| Qhov tseem ceeb thiab tsis siv cov amino acids | Kom muaj nuj nqis, g |
| Arginine | 0,575 |
| Vwm | 0,554 |
| Keebkwm | 0,285 |
| Isoleucine | 0,455 |
| Xauj | 0,83 |
| Lysine | 0,339 |
| Methionine | 0,19 |
| Threonine | 0,354 |
| Tryptophan | 0,19 |
| Phenylalanine | 0,58 |
| Alanin | 0,436 |
| Aspartic acid | 0,63 |
| Glycine | 0,495 |
| Glutamic acid | 3,878 |
| Proline | 1,275 |
| Ntshiab | 0,58 |
| Tyrosine | 0,358 |
| Cysteine | 0,285 |
Cov Roj nyeem ntxiv:
- caprylic - 0.013g;
- myristic - 0.001 g;
- palmitic - 0 203 g;
- stearic - 0.011 g.
Monounsaturated fatty acids:
- palmitoleic - 0.007 g;
- omega-9 - 0.166g.
Polyunsaturated fatty acids:
- omega-3 - 0.23 g;
- omega-6 - 0.518 g.
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Cov khoom siv muaj txiaj ntsig ntawm bulgur
Kev noj muaj zog ntawm bulgur yuav ntxiv dag zog rau kev noj qab haus huv, tiv thaiv kab mob thiab txhim kho cov tsos kom zoo dua.
Cov khoom muaj cov yam ntxwv ntawm lub ntuj sedative - nws normalizes kev ua haujlwm ntawm lub paj hlwb. Cov txheej txheem ntawm cov vitamins B thiab cov manganese hauv lub porridge zoo tiv thaiv kev nyuaj siab, pab daws kev ntxhov siab, ua kom pw tsaug zog thiab sau lub cev nrog lub zog.
Tus nqi ntawm cov calcium uas nyob rau hauv cov cereal npog lub cev qhov kev xav tau rau qhov macronutrient no. Tus neeg uas mob tsis haum mis ces hloov tau cov khoom mis nyuj kom tau cov calcium uas lawv xav tau rau kev noj qab haus huv.
Qhov tseem ceeb tshaj ntawm cov noob bulgur yog vitamin K. Nws koom nrog cov ntshav txhaws thiab pab tiv thaiv kom txhob los ntshav. Qhov kev tivthaiv no yog qhov tsim nyog rau kev raug mob, nrog rau lub sijhawm ua kom tsis zoo ntawm cov mob plab peptic.
Lwm yam khoom muaj txiaj ntsig:
- Fiber hauv porridge suppresses tshaib plab rau lub sijhawm ntev, tshem tawm cov co toxins thiab co toxins. Yog li ntawd, bulgur yog siv rau qhov poob phaus.
- Cov poov tshuaj thiab cov hlau yog qhov tseem ceeb rau kev ua haujlwm tsis zoo ntawm cov hlab plawv. Porridge txhawb txoj kev ntseeg cov hlab ntshav, txhim kho kev ntshav thiab hloov ntshav siab.
- Cov khoom lag luam raug pom zoo rau kev siv los ntawm cov neeg mob ntshav qab zib mellitus. Bulgur txo qis cov ntshav qab zib thiab txhawb kev tsim cov tshuaj insulin.
- Groats yog zoo digested thiab normalize kev ua si ntawm lub plab zom mov. Nws zoo rau kev cem quav.
- Bulgur muaj cov yam ntxwv ua kom lub cev tiv thaiv kab mob, pab tua kab mob thiab kab mob, thiab muaj cov khoom siv tua kabmob.
- Porridge ua kom cov leeg muaj zog thiab txhim kho lawv cov kev sib cog lus, yog li ntawd nws tau pom zoo kom suav nrog nws hauv kev noj zaub mov ntawm kev noj zaub mov.
- Lub cev npau taws ua rau cov neeg sawv cev tawm tsam mob qog nqaij hlav ntshav thiab tiv thaiv kev mob qog.
Croup ua kom cov leeg pob txha muaj zog thiab tiv thaiv cov hniav sib tsoo.
Cov txiaj ntsig ntawm cov zaub mov ua kom yuag poob
Cov neeg uas xav kom poob phaus yuav tsum tau ntxiv cov ntsev qis bulgur porridge rau lawv cov zaub mov noj. Nplej zom groats muaj cov carbohydrates complex uas saturate lub cev rau lub sijhawm ntev.
Porridge yog qhov yooj yim kom zom thiab txhim kho kev zom zaub mov, muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab zom mov. Cov ntsiab lus muaj fiber ntau pab ntxuav txoj hnyuv los ntawm co toxins thiab yog ib qho kev tiv thaiv zoo ntawm kev cem quav. Groats cuam tshuam rau cov metabolism thiab muaj cov roj hlawv roj, uas yog qhov tseem ceeb thaum poob ceeb thawj. Kev noj cov porridge tsis tu ncua yuav pab kom cov ntshav qab zib ntau ntau.
Cov tais diav Bulgur tsis tuaj yeem nyob hauv cov zaub mov noj thiab lub sijhawm yoo mov.
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Muaj txiaj ntsig rau tus poj niam lub cev
Bulgur muaj ntau ntawm cov folic acid, uas yog qhov tseem ceeb rau tus poj niam lub cev. Qhov concentration ntawm cov vitamins hauv 100 g ntawm cov nplawm muaj peev xwm sib luag rau txhua hnub nqi. Kev noj cov porridge tsis tu ncua yuav hloov cov vitamins hluavtaws hauv cov ntsiav tshuaj. B9 yog qhov tshwj xeeb tshaj yog rau cov poj niam cev xeeb tub, nws muaj txiaj ntsig zoo rau kev txhim kho tag nrho ntawm tus me nyuam hauv plab thiab muaj kev cuam tshuam dav dav rau lub cev ntawm lub cev xeeb tub.
Bulgur yog siv nyob rau hauv tsev cosmetology, ntau lub qhov ncauj qhov ntswg thiab txhuam tau npaj los ntawm nws, uas ntxuav daim tawv nqaij los ntawm impurities thiab keratinized hais. Kev siv cov zaub mov tas li kom tshem tau cov nplawm zoo, txhim kho kev ua kom tawg. Qhov zoo bulgur-based anti-cellulite txhuam tawm.
Bulgur cuam tshuam cov tsos ntawm tus poj niam tsis tsuas yog sab nraud, tab sis kuj los ntawm sab hauv. Kev siv cov porridge txhim kho cov plaub hau qauv, txhim kho nws cov kab silkiness thiab txhawb txoj kev loj hlob sai. Cov khoom lag luam qeeb rau hauv cov txheej txheem laus thiab tso cai rau koj los tswj cov hluas.
Muaj txiaj ntsig rau cov txiv neej
Cov txiaj ntsig ntawm bulgur rau txiv neej yog qhov nplua nuj vitamin thiab ntxhia pob zeb ntawm cov porridge. Nws raug nquahu kom haus cov cereals thaum lub sijhawm ua si lub cev thiab thaum siv zog ua haujlwm. Qhov no yuav daws qhov poob ntawm lub zog thiab sau lub cev nrog lub zog tsim nyog rau lub neej ua haujlwm.
Porridge yuav ntxiv dag zog rau cov pob txha thiab cov leeg, tiv thaiv kev txhim kho ntawm cov txheej txheem degenerative. Thiab cov ntsiab lus siab ntawm cov vitamins B yuav ua kom lub xeev ntawm cov hlab ntsha hlwb tsis zoo, ua haujlwm li qub pw tsaug zog thiab ua haujlwm hauv lub hlwb.
Groats muaj qhov zoo ntawm lub cev tsis muaj zog, ua rau nws tiv taus cov kab mob thiab kis kab mob. Cov txiaj ntsig zoo ntawm bulgur yuav cia tus txiv neej ua kom nkag siab txog kev noj qab haus huv ntawm lub cev thiab nce kev ua haujlwm.
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Cov sib txuam sib xyaw thiab cov teeb meem
Bulgur tuaj yeem tsim kev puas tsuaj rau kev noj qab haus huv rau cov neeg uas muaj kab mob gluten tsis haum thiab ua xua rau cereals. Txwv tsis pub, nws yog cov khoom lag luam muaj txiaj ntsig yog tias noj rau hauv kev sim.
Cov poj niam cev xeeb tub, nrog rau cov neeg muaj kev txom nyem los ntawm kev mob plab thiab mob plab, xav kom txo cov kab noj kom tsawg rau ib zaug ib lub lim tiam.
Rau cov neeg uas tsis tau sim ua cov tais diav bulgur, peb xav kom koj ceev faj thiab soj ntsuam qhov kev tawm tsam ntawm lub cev. Porridge tuaj yeem ua rau mob plab hnyuv thiab thaj chaw.
Qhov tshwm sim
Cov txiaj ntsig ntawm bulgur ho dhau qhov ua tau tsis muaj contraindications. Nws yuav tsum tau koom rau hauv kev noj zaub mov muaj txiaj ntsig zoo txhawm rau txhawm rau txhim kho kev noj qab haus huv, saturate lub cev nrog cov vitamins thiab cov txiaj ntsig zoo, ua kom lub cev hnyav thiab ua kom lub cev muaj zog.
