Zomera zachilendo za bulgur zimaphwanyidwa tirigu wouma, wouma, wouma komanso wopanda zipolopolo. Ili ndi kulawa kofewa komanso kosangalatsa poyerekeza ndi chimanga china.
Bulgur ndi chinthu chokhutiritsa komanso chopatsa thanzi. Sizokoma zokha, komanso zathanzi. Kuphatikizika kwa mankhwalawa kumathandizira thupi, kumathandizira kugwira ntchito kwa ziwalo zonse ndi machitidwe. Zakudya zimakhala ndi ulusi wambiri, womwe umathandiza kutsuka matumbo ku poizoni ndi poizoni.
Kugwiritsa ntchito bulgur nthawi zonse kumadzaza thupi ndi mavitamini ndi ma microelements, kumawonjezera mphamvu komanso kumawonjezera magwiridwe antchito. Phala la Bulgur ndiloyenera masewera olimbitsa thupi ndipo limapatsa mphamvu mukamaphunzira mwakhama.
Zakudya za calorie ndi bulgur
Bulgur ndi mankhwala okwera kwambiri. 100 g wa mix youma lili 342 kcal. Mu mawonekedwe ake omaliza, atatha kuwira m'madzi osagwiritsa ntchito zosakaniza zina, bulgur ili ndi 83 kcal pa 100 g ya mankhwala.
Ma calorie a bulgur yophika ndi batala ndi 101.9 kcal pa 100 g ya gawo lomalizidwa.
Chakudya chopatsa thanzi kusakaniza kouma:
- mapuloteni - 12.29 g;
- mafuta - 1.33 g;
- chakudya - 63.37 g;
- madzi - 9 g;
- zakudya zamagetsi - 12.5 g
Mtengo wa bulgur wophika:
- mapuloteni - 3.1 g;
- mafuta - 0,2 g;
- chakudya - 14.1 g.
Kuchuluka kwa mapuloteni, mafuta ndi chakudya chambewu ndi 1: 0.1: 5.2, motsatana.
Pochita chithandizo cha kutentha, bulgur sataya zinthu zothandiza. Zakudya zodyerazo zimagwiritsa ntchito phala lophika m'madzi osawonjezera mafuta.
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Mavitamini
Bulgur ili ndi mavitamini otsatirawa:
| Vitamini | kuchuluka | Maubwino amthupi |
| Beta carotene | 0.005 mg | Amapanga vitamini A, amakhala ndi antioxidant, amalimbikitsa kusinthika kwa minofu, kumawonjezera masomphenya, kumalimbitsa chitetezo cha mthupi. |
| Lutein | 220 magalamu | Bwino maso, kutsitsa mafuta m'thupi, kupewa magazi kuundana. |
| Vitamini B1, kapena thiamine | 0.232 mg | Amachita nawo mavitamini, mafuta ndi mapuloteni metabolism, amalimbikitsa chisangalalo chamanjenje, amateteza maselo ku zotsatira zowopsa. |
| Vitamini B2, kapena riboflavin | 0.115 mg | Imalimbitsa dongosolo lamanjenje, amatenga nawo gawo pakapangidwe kazakudya ndikupanga maselo ofiira, amateteza mamina. |
| Vitamini B4, kapena choline | 28.1 mg | Imalimbikitsa dongosolo lamanjenje, imachotsa poizoni, imabwezeretsa maselo a chiwindi. |
| Vitamini B5, kapena pantothenic acid | 1,045 mg | Nawo mapangidwe chitetezo cha m'thupi, ndi makutidwe ndi okosijeni wa mafuta zidulo ndi chakudya, amalimbikitsa synthesis wa glucocorticoids, normalizes mantha dongosolo, bwino khungu chikhalidwe. |
| Vitamini B6, kapena pyridoxine | 0.342 mg | Normalizes kaphatikizidwe wa zidulo nucleic, kumalimbitsa mantha dongosolo, amachepetsa kuphipha kwa minofu, ndi kulimbikitsa kaphatikizidwe wa hemoglobin. |
| Vitamini B9, kapena folic acid | 27 mcg | Nawo mapangidwe maselo, mu synthesis wa amino zidulo ndi michere. |
| Vitamini E | 0.06 mg | Zimalepheretsa kupangidwa kwa khansa komanso kuchotsa poizoni, kuteteza maselo kuti asawonongeke. |
| Vitamini K, kapena phylloquinone | 1,9 μg | Normalting magazi clotting, kumathandiza kuyamwa calcium. |
| Vitamini PP, kapena nicotinic acid | 5.114 mg | Nawo njira redox, normalizes mafuta m'thupi, amatenga gawo mu kagayidwe mapuloteni ndi lipids. |
Kugwiritsa ntchito mankhwala limakupatsani kubwezeretsa kupanda mavitamini m'thupi ndi kulimbikitsa chitetezo cha m'thupi.
Macro- ndi ma microelements
Bulgur imadzaza ndi zazikulu komanso zazing'ono, zomwe ndizofunikira pakuchita zofunikira kwa thupi. 100 g ya mankhwalawa muli ma macronutrients otsatirawa:
| Macronutrient | Kuchuluka, mg | Maubwino amthupi |
| Potaziyamu (K) | 410 | Amachotsa poizoni ndi poizoni, amawongolera ntchito ya mtima wamitsempha. |
| Kashiamu (Ca) | 35 | Amalimbitsa mafupa ndi mano, amayendetsa chisangalalo cha dongosolo lamanjenje, amatenga nawo gawo pamawazi am'magazi, amapangitsa minofu kutanuka. |
| Mankhwala enaake a, (Mg) | 164 | Nawo kagayidwe mapuloteni ndi chakudya, amachotsa mafuta m'thupi, bwino ya ndulu katulutsidwe, relieves spasms. |
| Msuzi (Na) | 17 | Amayendetsa njira za kukondweretsedwa ndi kupindika kwa minofu, kumalimbitsa mitsempha yamagazi, amakhala ndi asidi-base ndi ma elektrolyte olimba mthupi. |
| Phosphorus (P) | 300 | Nawo mapangidwe timadzi, nthawi kagayidwe, bwino ubongo ntchito. |
Tsatirani zinthu mu magalamu 100 a bulgur:
| Tsatirani chinthu | kuchuluka | Maubwino amthupi |
| Chitsulo (Fe) | 2.46 mg | Ndi mbali ya hemoglobin, amatenga nawo mbali mu hematopoiesis, normalizes mantha dongosolo, bwino kamvekedwe minofu, ndewu kutopa ndi kufooka kwa thupi. |
| Manganese (Mn) | 3.048 mg | Yoyimira kagayidwe kachakudya, imagwira nawo njira zowonjezeramo oxidative, imachepetsa cholesterol, imasunga lipid bwino. |
| Mkuwa (Cu) | 335 mcg | Amapanga maselo ofiira ofiira, amatenga nawo mbali pophatikizira kwa collagen, amachepetsa khungu, amathandizira kuyamwa chitsulo ndikuchipanga kukhala hemoglobin. |
| Selenium (Se) | 2.3 μg | Imalimbitsa chitetezo chamthupi, imachedwetsa ukalamba, imalepheretsa kukula kwa zotupa za khansa, imakhala ndi mphamvu ya antioxidant. |
| Nthaka (Zn) | 1.93 mg | Amalimbikitsa kupanga insulin, amatenga nawo gawo pamafuta, mapuloteni komanso mavitamini, amalimbitsa chitetezo cha mthupi komanso amateteza thupi kumatenda. |
Zakudya zamafuta (mono- ndi disaccharides) - 0.41 g.
Mavitamini amadzimadzi
Kupangidwa kwa mankhwala amino acid:
| Amino acid ofunikira komanso osafunikira | Kuchuluka, g |
| Arginine | 0,575 |
| Valine | 0,554 |
| Mbiri | 0,285 |
| Isoleucine | 0,455 |
| Leucine | 0,83 |
| Lysine | 0,339 |
| Methionine | 0,19 |
| Threonine | 0,354 |
| Yesani | 0,19 |
| Phenylalanine | 0,58 |
| Alanin | 0,436 |
| Aspartic asidi | 0,63 |
| Glycine | 0,495 |
| Asidi a Glutamic | 3,878 |
| Mapuloteni | 1,275 |
| Serine | 0,58 |
| Tyrosine | 0,358 |
| Cysteine | 0,285 |
Okhuta Mafuta Acids:
- kapu - 0.013g;
- chinsinsi - 0,001 g;
- palmitic - 0 203 ga;
- stearic - 0,011 g.
Monounsaturated fatty acids:
- palmitoleic - 0,007 ga;
- omega-9 - 0.166g.
Mafuta a polyunsaturated acids:
- omega-3 - 0,23 g;
- omega-6 - 0,518 g.
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Zothandiza za bulgur
Kugwiritsa ntchito bulgur kumalimbitsa thanzi, chitetezo chamthupi komanso kusintha mawonekedwe.
Chogulitsidwacho chimakhala ndi mawonekedwe achilengedwe achilengedwe - zimawongolera magwiridwe antchito amanjenje. Mavuto a mavitamini a B ndi manganese mu phala amatha kuthana ndi kukhumudwa, kuthandizira kuthetsa kupsinjika kwamaganizidwe, kuteteza kugona ndikudzaza thupi ndi mphamvu.
Kuchuluka kwa calcium yomwe ili mu phala kumakhudza zosowa za thupi pa macronutrient. Munthu amene ali ndi vuto losagwirizana ndi lactose atha kutenga bulgur m'malo mwa mkaka kuti apeze calcium yomwe angafunike kuti akhale wathanzi.
Gawo lofunika kwambiri la bulgur ndi vitamini K. Amathandizira kutseka magazi ndipo amathandizira kupewa magazi. Chida ichi ndi chofunikira pakuvulala, komanso pakuwonjezereka kwa zilonda zam'mimba.
Zina zopindulitsa:
- CHIKWANGWANI phala chimapondereza njala kwa nthawi yayitali, chimachotsa poizoni ndi poizoni. Chifukwa chake, bulgur imagwiritsidwa ntchito pochepetsa thupi.
- Potaziyamu ndi chitsulo ndizofunikira kuti magwiridwe antchito amthupi azigwira bwino ntchito. Phala limalimbitsa mitsempha yamagazi, limathandizira kuyenda kwa magazi ndikuwonetsetsa kuthamanga kwa magazi.
- Mankhwalawa amavomerezedwa kuti azigwiritsidwa ntchito ndi odwala matenda ashuga. Bulgur imachepetsa shuga wamagazi ndikulimbikitsa kupanga insulin.
- Zakudya bwino digested ndi matenda ntchito ya m'mimba thirakiti. Ndiwothandiza pakudzimbidwa.
- Bulgur imakhudza chitetezo cha mthupi, imathandiza kulimbana ndi matenda ndi mavairasi, ndipo imakhala ndi ma antibacterial.
- Phala limalimbitsa minofu ndikuwonjezera kupindika kwake, chifukwa chake ndikulimbikitsidwa kuti muphatikize pazakudya zamasewera.
- Bulgur yophika imakhala ngati prophylactic wothandizira khansa ndipo imalepheretsa kukula kwa zotupa za khansa.
Croup amalimbitsa minofu ya mafupa ndikuletsa mano kugwedezeka.
Ubwino wa tirigu wochepetsa thupi
Anthu omwe akufuna kuonda ayenera kuwonjezera phala la bulgur la mchere wambiri pazakudya zawo. Tirigu tirigu mumakhala chakudya chambiri chomwe chimakwaniritsa thupi nthawi yayitali.
Phala ndi losavuta kugaya komanso limathandizira chimbudzi, kukhala ndi phindu pakukhudzidwa kwa m'mimba. Zomwe zili ndi fiber zimathandizira kutsuka matumbo kuchokera ku poizoni ndipo ndizothandiza kupewa kudzimbidwa. Zozizira zimakhudza kagayidwe kake komanso zimakhala ndi mafuta owotcha mafuta, omwe ndikofunikira mukamaonda. Kugwiritsa ntchito phala nthawi zonse kumathandiza kuchepetsa shuga m'magazi.
Zakudya za Bulgur sizingasinthidwe pazakudya komanso masiku osala kudya.
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Ubwino wa thupi lachikazi
Bulgur ili ndi folic acid wambiri, womwe ndi wofunikira kwa thupi lachikazi. Mavitamini a 100 g ya chimanga ndi ofanana ndi kuchuluka kwa tsiku ndi tsiku. Kumwa phala nthawi zonse kumalowetsa mavitamini opangira mapiritsi. B9 ndiyofunikira makamaka kwa amayi apakati, imathandizira kukula kwathunthu kwa mwana wosabadwayo ndipo imalimbitsa thupi la mayi woyembekezera.
Bulgur imagwiritsidwa ntchito popangira zodzikongoletsera kunyumba, masks ndi zitsamba zakonzedwa kuchokera pamenepo, zomwe zimatsuka khungu kuzinyalala ndi tinthu tating'onoting'ono ta keratinized. Kugwiritsa ntchito chimanga nthawi zonse kumachotsa makwinya, kumakometsa mawonekedwe. Chotupa cha anti-cellulite chopangira bulgur.
Bulgur imakhudza mawonekedwe a mkazi osati kuchokera kunja kokha, komanso mkati. Kugwiritsa ntchito phala kumalimbitsa kapangidwe ka tsitsi, kumapangitsa silkiness ake komanso kumalimbikitsa kukula mwachangu. Chogulitsacho chimachedwetsa ukalamba ndikukuthandizani kuti mukhalebe achichepere.
Zopindulitsa kwa amuna
Ubwino wa bulgur kwa amuna ndi mavitamini ndi mchere wochuluka wa phala. Ndikulimbikitsidwa kuti muzidya tirigu panthawi yolimbitsa thupi komanso mukamachita masewera olimbitsa thupi. Izi zithetsa kutaya mphamvu ndikudzaza thupi ndi mphamvu zofunikira pamoyo wokangalika.
Phala lidzalimbitsa mafupa ndi minofu, kuletsa kukula kwa njira zowola. Ndipo mavitamini B apamwamba kwambiri amatha kusintha dongosolo lamanjenje, kukonza magonedwe ndi magwiridwe antchito aubongo.
Tizilombo toyambitsa matenda timakhala ndi mphamvu pa chitetezo cha mthupi, kupangitsa kuti isagonjetsedwe ndi ma virus komanso matenda. Zopindulitsa za bulgur zimalola amuna kulimbitsa mokwanira thanzi la thupi ndikuwonjezera kuchita bwino.
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Contraindications ndi mavuto
Bulgur imatha kuvulaza thanzi la anthu omwe ali ndi tsankho losagwirizana ndi gluteni komanso matupi awo sagwirizana ndi chimanga. Kupanda kutero, ndi chinthu chotetezedwa ngati chidya pang'ono.
Amayi apakati, komanso anthu omwe akudwala matenda am'mimba komanso zilonda zam'mimba, amafunika kuchepetsa phala kamodzi pa sabata.
Kwa iwo omwe sanayesepo mbale za bulgur, tikukulimbikitsani kuti musamale ndikuwona momwe thupi limayankhira. Phala limatha kukhumudwitsa m'mimba komanso kukhathamira.
Zotsatira
Ubwino wa bulgur umaposa kwambiri zotsutsana. Ziyenera kuphatikizidwanso pazakudya zabwino kuti mukhale ndi thanzi, kukhutitsa thupi ndi mavitamini ndi zinthu zina zofunika, kuchepetsa kulemera komanso kuwonjezera chitetezo chamthupi.
