Baƙuwar buhunan bulgur ana nikakken hatsin alkama, busasshe, busasshe da busasshiyar bawo. Tana da taushi mai daɗin dandano idan aka kwatanta da sauran hatsi.
Bulgur samfuri ne mai gamsarwa da gina jiki. Ba dadi kawai ba, amma har ma da lafiya. Haɗin sunadarai na hatsi yana da tasiri mai amfani akan jiki, yana inganta aikin dukkan gabobi da tsarin. Gurasa na dauke da babban zare, wanda ke taimakawa tsabtace hanji daga abubuwa masu guba da dafi.
Amfani da bulgur na yau da kullun yana narke jiki tare da bitamin da microelements, yana ƙaruwa da haɓaka ƙimar aiki. Bulgur porridge ya dace da abinci mai gina jiki kuma yana samun kuzari a lokacin horo mai tsanani.
Abun kalori da abun da ke cikin bulgur
Bulgur shine samfurin kalori mai yawa. 100 g busassun gauraya sun ƙunshi 342 kcal. A cikin yanayin da ya gama, bayan tafasa a cikin ruwa ba tare da amfani da wasu sinadaran ba, bulgur ya ƙunshi kcal 83 cikin 100 na samfurin g.
Abubuwan da ke cikin kalori na tafasasshen bulgur tare da man shanu ya kai 101,9 kcal a cikin 100 g na ƙarshen rabo.
Nimar abinci mai gina jiki ta busasshen gauraya:
- sunadarai - 12.29 g;
- ƙwayoyi - 1.33 g;
- carbohydrates - 63.37 g;
- ruwa - 9 g;
- fiber na abinci - 12.5 g
Nimar abinci mai narkewa ta bulgur:
- sunadarai - 3.1 g;
- ƙwayoyi - 0.2 g;
- carbohydrates - 14.1 g.
Rabin sunadarai, mai da kuma carbohydrates a cikin hatsi shine 1: 0.1: 5.2, bi da bi.
A yayin aiwatar da maganin zafin rana, bulgur baya rasa abubuwa masu amfani. Abincin da ake ci yana amfani da robar da aka dafa cikin ruwa ba tare da an sa mai ba.
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Abinda ke cikin bitamin
Bulgur ya ƙunshi bitamin masu zuwa:
| Vitamin | adadin | Fa'idodi ga jiki |
| Beta carotene | 0.005 MG | Synthesizes bitamin A, yana da tasirin maganin antioxidant, yana inganta farfadowa da nama, inganta hangen nesa, yana karfafa garkuwar jiki. |
| Lutein | 220 mcg | Inganta gani, rage cholesterol, yana hana daskarewar jini. |
| Vitamin B1, ko thiamine | 0.232 MG | Kasancewa cikin carbohydrate, kitse da ƙoshin gina jiki, yana inganta tashin hankali, yana kare ƙwayoyin daga haɗari. |
| Vitamin B2, ko riboflavin | 0.115 MG | Yana ƙarfafa tsarin mai juyayi, shiga cikin tsarin rayuwa da ƙirƙirar jajayen ƙwayoyin jini, yana kiyaye membobin mucous. |
| Vitamin B4, ko choline | 28.1 mg | Yana ƙarfafa tsarin juyayi, cire gubobi, maido da ƙwayoyin hanta. |
| Vitamin B5, ko pantothenic acid | 1,045 MG | Shiga cikin samuwar ƙwayoyin cuta, a cikin hadawan abu mai ƙoshin ƙosisi da ƙoshin ƙwanƙwasa, yana haɓaka kira na glucocorticoids, yana daidaita tsarin juyayi, yana inganta yanayin fata. |
| Vitamin B6, ko pyridoxine | 0.342 MG | Yana daidaita kira na nucleic acid, yana ƙarfafa tsarin jijiyoyi, yana rage kumburin tsoka, kuma yana inganta kira na haemoglobin. |
| Vitamin B9, ko folic acid | 27 mcg | Yana shiga cikin samuwar kwayoyin halitta, a cikin hada amino acid da enzymes. |
| Vitamin E | 0.06 MG | Yana hana samuwar carcinogens kuma yana cire gubobi, yana kare kwayoyin daga lalacewa. |
| Vitamin K, ko phylloquinone | 1.9 μg | Yana daidaita daskarewar jini, yana taimakawa sha kalshiyum. |
| Vitamin PP, ko kuma nicotinic acid | 5.114 mg | Shiga cikin ayyukan redox, yana daidaita matakan cholesterol, yana shiga cikin haɓakar sunadarai da lipids. |
Amfani da samfurin yana ba ka damar sake cika rashin bitamin a cikin jiki da ƙarfafa garkuwar jiki.
Macro- da microelements
Bulgur an cika shi da macro da microelements, waɗanda suke da mahimmanci ga mahimman matakai na jiki. 100 g na samfurin ya ƙunshi abubuwa masu zuwa:
| Macronutrient | Yawan, mg | Fa'idodi ga jiki |
| Potassium (K) | 410 | Ana cire gubobi da gubobi, yana daidaita aikin tsarin zuciya da jijiyoyin jini. |
| Alli (Ca) | 35 | Yana ƙarfafa ƙasusuwa da haƙori, yana daidaita saurin tsarin mai juyayi, shiga cikin daskarewar jini, yana sanya tsokoki na roba. |
| Magnesium, (Mg) | 164 | Shiga cikin metabolism na sunadarai da carbohydrates, cire cholesterol, inganta ƙwanƙwasa bile, sauƙaƙe spasms. |
| Sodium (Na) | 17 | Ya tsara matakan motsa jiki da rage jijiyoyin jiki, yana karfafa jijiyoyin jini, yana kula da asid-base da kuma daidaita karfin lantarki a jiki. |
| Kwayar cutar (P) | 300 | Shiga cikin samuwar hormones, yana daidaita metabolism, inganta aikin kwakwalwa. |
Abubuwan bincike a cikin gram 100 na bulgur:
| Alamar alama | adadin | Fa'idodi ga jiki |
| Iron (Fe) | 2.46 MG | Yana da wani ɓangare na haemoglobin, yana shiga cikin aikin hematopoiesis, yana daidaita tsarin juyayi, inganta sautin tsoka, yana yaƙi da gajiya da rauni na jiki. |
| Manganese (Mn) | 3.048 MG | Yana daidaita metabolism, yana shiga cikin lamuran magudi, yana rage matakan cholesterol, yana kiyaye daidaiton lipid. |
| Copper (Cu) | 335 mgg | Forms ja jini, shiga a cikin hada collagen, inganta yanayin fata, yana taimakawa don sha ƙarfe da hada shi cikin haemoglobin. |
| Selenium (Se) | 2.3 μg | Yana ƙarfafa garkuwar jiki, yana rage saurin tsufa, yana hana ci gaba da ciwace-ciwacen daji, yana da tasirin antioxidant. |
| Tutiya (Zn) | 1.93 MG | Yana inganta samar da insulin, shiga cikin mai, furotin da kuma bitamin metabolism, yana karfafa garkuwar jiki da kare jiki daga kamuwa da cuta. |
Abincin mai narkewa mai narkewa (na daya da na disaccharides) - 0.41 g.
Acids a cikin haɗin sunadarai
Chemical amino acid abun da ke ciki:
| Amino acid mai mahimmanci da mara mahimmanci | Yawan, g |
| Arginine | 0,575 |
| Valine | 0,554 |
| Tarihin | 0,285 |
| Labarai | 0,455 |
| Leucine | 0,83 |
| Lysine | 0,339 |
| Methionine | 0,19 |
| Threonine | 0,354 |
| Gwada | 0,19 |
| Phenylalanine | 0,58 |
| Alanin | 0,436 |
| Aspartic acid | 0,63 |
| Glycine | 0,495 |
| Glutamic acid | 3,878 |
| Layi | 1,275 |
| Serine | 0,58 |
| Tyrosine | 0,358 |
| Cysteine | 0,285 |
Satide mai ƙanshi mai ƙanshi:
- caprylic - 0.013g;
- myristic - 0,001 g;
- dabino - 0 203 g;
- stearic - 0.011 g.
Acidsididdigar mai mai yawa:
- dabino - 0.007 g;
- omega-9 - 0.166g.
Polyunsaturated mai kitse:
- omega-3 - 0.23 g;
- omega-6 - 0,518 g.
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Abubuwa masu amfani na bulgur
Amfani da bulgur na yau da kullun zai ƙarfafa lafiya, rigakafi da inganta bayyanar.
Samfurin yana da halaye na ƙwanƙwasa na yanayi - yana daidaita aikin tsarin juyayi. Hadadden bitamin na B da kuma manganese a cikin alawa yana yaƙi da ɓacin rai, taimakawa sauƙaƙa damuwar rai, daidaita bacci da cika jiki da kuzari.
Adadin allin da ke cikin hatsi ya rufe buƙatun jiki ga wannan kwayar. Mutumin da rashin haƙuri na lactose zai iya maye gurbin bulgur don kayayyakin kiwo don samun alli da suke buƙata don lafiya.
Abu mafi mahimmanci na bulgur shine bitamin K. Yana shiga cikin haɗa jini kuma yana taimakawa hana zubar jini. Wannan bangaren ya zama dole domin raunin da ya faru, haka kuma a yayin da yake kara tsananta cutar olcer.
Sauran kaddarorin masu amfani:
- Fiber a cikin ruwan sha yana danne yunwa na lokaci mai tsawo, yana cire guba da dafi. Sabili da haka, ana amfani da bulgur don rage nauyi.
- Potassium da baƙin ƙarfe suna da mahimmanci don aikin al'ada na tsarin zuciya da jijiyoyin jini. Porridge yana karfafa jijiyoyin jini, yana inganta zagayawar jini kuma yana daidaita karfin jini.
- An yarda da samfurin don amfani da marasa lafiya da ke fama da ciwon sukari. Bulgur yana rage sukarin jini kuma yana inganta samar da insulin.
- Groats suna narkewa sosai kuma suna daidaita ayyukan ɓangaren kayan ciki. Yana da tasiri ga maƙarƙashiya.
- Bulgur yana da tasiri a kan tsarin garkuwar jiki, yana taimakawa wajen yaƙar cututtuka da ƙwayoyin cuta, kuma yana da abubuwan da ke kashe ƙwayoyin cuta.
- Porridge yana ƙarfafa tsokoki kuma yana haɓaka ƙarancinsu, saboda haka ana ba da shawarar a saka shi cikin abincin abinci mai gina jiki.
- Bulgur da aka tafasa yana aiki ne a matsayin wakili na hana cutar kansa kuma yana hana ciwace ciwace ciwace.
Croup yana ƙarfafa ƙwayar ƙashi kuma yana hana haƙoran haƙora.
Amfanin hatsi don rage nauyi
Mutanen da suke son rage kiba lallai ne su ƙara alawar gishirin-gishiri mai yawa a abincin su. Alkama na alkama suna dauke da sinadarai masu dauke da sinadarai masu narke jiki na dogon lokaci.
Porridge yana da sauƙin narkewa da haɓaka narkewa, yana da tasiri mai tasiri akan aikin ɓangaren hanji. Babban abun ciki na fiber yana taimakawa tsarkakewar hanji daga abubuwa masu guba kuma yana da tasirin rigakafin maƙarƙashiya. Groats suna shafar metabolism kuma suna da kona kitsen kayyaki, wanda ke da mahimmanci yayin rasa nauyi. Amfani da abincin yau da kullun na taimakawa wajan daidaita sikarin jini.
Bulgur jita-jita ba za'a iya maye gurbinsu ba a cikin abinci da lokacin kwanakin azumi.
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Fa'idodi ga jikin mace
Bulgur ya ƙunshi babban adadin folic acid, wanda yake da mahimmanci ga jikin mace. Wayar bitamin a cikin 100 g hatsi daidai yake da ƙimar yau da kullun. Yin amfani da porridge na yau da kullun zai maye gurbin bitamin na roba a cikin allunan. B9 ya zama dole musamman ga mata masu ciki, yana ba da gudummawa ga cikakken ci gaban tayin kuma yana da ƙarfin ƙarfafawa gabaɗaya a jikin uwar mai ciki.
Ana amfani da Bulgur a cikin kayan kwalliyar gida, ana shirya masks da goge iri-iri daga ciki, wanda ke tsarkake fata daga ƙazanta da ƙwayoyin keratinized. Amfani da hatsi na yau da kullun zai kawar da wrinkles mai kyau, inganta fatar jiki. Amfani da ƙwayar cellulite mai tasirin bulgur.
Bulgur yana shafar bayyanar mace ba kawai daga waje ba, har ma daga ciki. Yin amfani da alawar yana ƙarfafa tsarin gashi, yana inganta siliki kuma yana haɓaka saurin ci gaba. Samfurin yana jinkirta tsarin tsufa kuma yana ba ku damar kula da ƙuruciya.
Fa'idodi ga maza
Amfani da bulgur ga maza ya ta'allaka ne da wadataccen bitamin da ma'adinai na alawar. Ana ba da shawarar cin hatsi yayin lokacin tsananin motsa jiki da kuma lokacin horo mai ƙarfi. Wannan zai taimaka wa asarar ƙarfi kuma ya cika jiki da kuzarin da ake buƙata don rayuwa mai aiki.
Porridge zai ƙarfafa kasusuwa da tsokoki, ya hana ci gaban ayyukan lalacewa. Kuma babban abun cikin bitamin B zai inganta yanayin tsarin juyayi, daidaita yanayin bacci da aikin kwakwalwa.
Groats suna da sakamako mai kyau a kan tsarin garkuwar jiki, suna mai da shi tsayayya da ƙwayoyin cuta da cututtuka. Abubuwan amfani na bulgur zai ba maza damar ƙarfafa lafiyar jiki gaba ɗaya da haɓaka ƙwarewa.
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Contraindications da cutar
Bulgur na iya cutar da lafiya ga mutanen da ke fama da rashin haƙuri da kuma rashin lafiyar hatsi. In ba haka ba, samfurin ne mai aminci idan aka cinye shi cikin matsakaici.
Mata masu ciki, da kuma mutanen da ke fama da cututtukan ciki da gyambon ciki, suna buƙatar rage cin abincin da ake yi wa porridge sau ɗaya a mako.
Ga waɗanda ba su taɓa gwada jita-jita ba, muna ba da shawarar cewa ku yi hankali kuma ku lura da aikin jiki. Gwajin na iya haifar da tashin hanji da kuma kumburin ciki.
Sakamakon
Fa'idodin bulgur ya wuce maƙasudin yiwuwar contraindications. Tabbas yakamata a haɗa shi a cikin abincin abinci mai ƙoshin lafiya don haɓaka ƙoshin lafiya, ƙosar da jiki tare da bitamin da abubuwa masu amfani, daidaita nauyi da haɓaka matsayin garkuwar jiki.
