Li-groats tse sa tloaelehang tsa li-bulgur li khoahlapisa lithollo tsa koro, tse omisitsoeng, tse nang le mouoane ebile li se na likhetla. E na le tatso e bonojana le e monate ha e bapisoa le lijo-thollo tse ling.
Bulgur ke sehlahisoa se khotsofatsang le se nang le phepo. Ha e monate feela, empa e boetse e phetse hantle. K'hemik'hale ea lijo-thollo e na le phello e ntle 'meleng, e ntlafatsa ts'ebetso ea litho tsohle le litsamaiso. Mabele a na le fiber e ngata, e thusang ho hloekisa mala ho tsoa chefo le chefo.
Ts'ebeliso ea kamehla ea bulgur e khotsofatsa 'mele ka li-vithamine le li-microelements, e eketsa matla le ho eketsa ts'ebetso. Phala ea Bulgur e loketse phepo ea lipapali mme ea matlafatsa nakong ea koetliso e matla.
Likahare tsa khalori le sebopeho sa bulgur
Bulgur ke sehlahisoa se nang le likhalori tse ngata. 100 g ea motsoako o omileng o na le 342 kcal. Sebakeng sa eona se felileng, kamora ho belisoa ka metsing ntle le ho sebelisa lisebelisoa tse ling, bulgur e na le 83 kcal ho 100 g ea sehlahisoa.
Likhalori tse nang le bulgur e phehiloeng le botoro ke 101.9 kcal ho 100 g ea karolo e felileng.
Boleng ba phepo ea motsoako o omileng:
- liprotheine - 12.29 g;
- mafura - 1,33 g;
- lik'habohaedreite - 63.37 g;
- metsi - 9 g;
- fiber ea lijo - 12.5 g
Boleng ba phepo ea bulgur e phehiloeng:
- liprotheine - 3.1 g;
- mafura - 0,2 g;
- lik'habohaedreite - 14.1 g.
Karolelano ea liprotheine, mafura le lik'habohaedreite ka lijo-thollo ke 1: 0.1: 5.2, ka ho latellana.
Nakong ea kalafo ea mocheso, bulgur ha e lahleheloe ke likarolo tsa bohlokoa. Lijo tse nang le phepo li sebelisa motoho o phehiloeng ka metsing ntle le ho eketsa oli.
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Sebopeho sa vithamine
Bulgur e na le livithamini tse latelang:
| Vithamine | palo | Melemo ea 'mele |
| Beta carotene | 0,005 mg | E kopanya vithamine A, e na le phello ea antioxidant, e khothaletsa nchafatso ea lisele, e ntlafatsa pono, e matlafatsa sesole sa 'mele. |
| Lutein | 220 mcg | E ntlafatsa pono, e theola k'holeseterole, e thibela ho koaloa ha mali. |
| Vithamine B1, kapa thiamine | 0.232 mg | E nka karolo ho carbohydrate, mafura le protheine metabolism, e khothaletsa thabo ea methapo, e sireletsa lisele liphellong tse chefo. |
| Vithamine B2, kapa riboflavin | 0,151 mg | E matlafatsa tsamaiso ea methapo, e nka karolo ho metabolism le sebopeho sa lisele tse khubelu tsa mali, e sireletsa lera la mucous. |
| Vithamine B4, kapa choline | 28.1 mg ,. | E matlafatsa tsamaiso ea methapo, e tlosa chefo, e khutlisa lisele tsa sebete. |
| Vithamine B5, kapa pantothenic acid | 1,045 mg | E nka karolo ho thehoeng ha lithibela-mafu, ka ho kena moea mafura acid le lik'habohaedreite, khothalletsa ho tswakana tsa glucocorticoids, normalizes tsamaiso ea methapo, ntlafatsa boemo letlalo. |
| Vithamine B6, kapa pyridoxine | 0.342 mg | E tloaetse ho hlophisa li-acid tsa nucleic, e matlafatsa sistimi ea methapo, e fokotsa ho phatloha ha mesifa le ho ts'ehetsa tšebetso ea hemoglobin. |
| Vithamine B9, kapa folic acid | 27 mcg | E nka karolo ho thehoeng ha lisele, ho ts'ebetsong ea li-amino acid le li-enzyme. |
| Vithamine E | 0,06 mg | E thibela ho theoa ha carcinogens mme e tlosa chefo, e sireletsa lisele tšenyo. |
| Vithamine K, kapa phylloquinone | 1,9 μg | E tloaetse ho koala mali, e thusa ho monya calcium. |
| Vithamine PP, kapa nicotinic acid | 5.114 mg | E nka karolo lits'ebetsong tsa redox, e boloka maemo a k'holeseterole e le hantle, e nka karolo ho metabolism ea liprotheine le lipids. |
Tšebeliso ea sehlahisoa se u fa monyetla oa ho tlatsa khaello ea livithamini 'meleng le ho matlafatsa sesole sa' mele.
Macro le microelements
Bulgur e tletse macro le microelements, tse hlokahalang bakeng sa lits'ebetso tsa bohlokoa tsa 'mele. 100 g ea sehlahisoa e na le li-macronutrients tse latelang:
| Macronutrient | Palo, mg | Melemo ea 'mele |
| Potasiamo (K) | 410 | E tlosa chefo le chefo, e emisa mosebetsi oa methapo ea pelo. |
| Khalsiamo (Ca) | 35 | E matlafatsa masapo le meno, e laola thabo ea sistimi ea methapo, e nka karolo ho hoamang mali, e etsa hore mesifa e tiee. |
| Magnesium, (Mg) | 164 | E nka karolo metabolism ea liprotheine le lik'habohaedreite, e tlosa k'holeseterole, e ntlafatsa sephiri sa bile, e kokobetsa likhahla. |
| Sodium (Na) | 17 | E laola lits'ebetso tsa thabo le mesifa, e matlafatsa methapo ea mali, e boloka botsitso ba acid-base le electrolyte 'meleng. |
| Phosphorus (P) | 300 | E nka karolo ho theheng lihormone, e laola metabolism, e ntlafatsa ts'ebetso ea boko. |
Batla likarolo ka ligrama tse 100 tsa bulgur:
| Batla karolo | palo | Melemo ea 'mele |
| Tšepe (Fe) | 2.46 mg | Ke karolo ea hemoglobin, e kenang ts'ebetsong ea hematopoiesis, e tloaelehileng tsamaiso ea methapo, e ntlafatsa molumo oa mesifa, e loana le mokhathala le bofokoli ba 'mele. |
| Manganese (Mn) | 3,048 mg | E tloaetse metabolism, e nka karolo lits'ebetsong tsa oxidative, e theola li-cholesterol, e boloka lipid balance. |
| Koporo (Cu) | 335 mcg | Mefuta ea lisele tse khubelu tsa mali, e nka karolo ho kopaneng ea collagen, e ntlafatsa boemo ba letlalo, e thusa ho monya tšepe le ho e kopanya le hemoglobin. |
| Selenium (Se) | 2.3 μg | E matlafatsa sesole sa 'mele, e fokotsa ts'ebetso ea botsofali, e thibela nts'etsopele ea lihlahala tse nang le mofetše, e na le phello ea antioxidant. |
| Zinki (Zn) | 1,93 mg | E khothalletsa tlhahiso ea insulin, e nka karolo mafura, protheine le metabolism ea vithamine, e matlafatsa sesole sa 'mele ebile e sireletsa' mele mafung. |
Li-carbohydrate tse silang (mono- le disaccharides) - 0,41 g.
Acids ka lik'hemik'hale
Sebopeho sa amino acid ea lik'hemik'hale:
| Li-amino acid tsa bohlokoa le tse sa hlokahaleng | Bongata, g |
| Arginine | 0,575 |
| Valine | 0,554 |
| Histidine | 0,285 |
| Isoleucine | 0,455 |
| Leucine | 0,83 |
| Lysine | 0,339 |
| Methionine | 0,19 |
| Threonine | 0,354 |
| Lehlohonolo | 0,19 |
| Phenylalanine | 0,58 |
| Alanin | 0,436 |
| Aspartic acid | 0,63 |
| Glycine | 0,495 |
| Asiti ea Glutamic | 3,878 |
| Proline | 1,275 |
| Serine | 0,58 |
| Tyrosine | 0,358 |
| Cysteine | 0,285 |
Li-fatty Acids tse khotsofatsang:
- tšepe - 0,013g;
- myristic - 0,001 g;
- palema - 0 203 g;
- stearic - 0,011 g.
Li-acid tsa monounsaturated:
- 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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Lisebelisoa tse sebetsang tsa bulgur
Ts'ebeliso e hlophisehileng ea bulgur e tla matlafatsa bophelo bo botle, boits'ireletso le ho ntlafatsa ponahalo.
Sehlahisoa se na le litšoaneleho tsa tlhaho ea tlhaho - e tiisa tšebetso ea tsamaiso ea methapo. Ho rarahana ha livithamini tsa B le manganese ka har'a motoho ho loants'a khatello ea maikutlo, ho thusa ho imolla khatello ea maikutlo, ho lokisa boroko le ho tlatsa mmele matla.
Palo ea calcium e fumanehang kahara lijo-thollo e koahela litlhoko tsa 'mele bakeng sa macronutrient ena. Motho ea nang le mamello ea lactose a ka nka bulgur bakeng sa lihlahisoa tsa lebese ho fumana calcium eo a e hlokang bakeng sa bophelo bo botle.
Karolo ea bohlokoahali ea bulgur ke vithamine K. E nka karolo ho hoamang hoa mali mme e thusa ho thibela ho tsoa mali. Karolo ena e hlokahala bakeng sa likotsi, hammoho le nakong ea ho mpefala ha lefu la seso.
Mefuta e meng ea melemo:
- Faeba ka motoho e hatella tlala nako e telele, e tlosa chefo le chefo. Ka hona, bulgur e sebelisetsoa ho theola boima ba 'mele.
- Potasiamo le tšepe li bohlokoa molemong oa tšebetso e tloaelehileng ea methapo ea pelo. Porridge e matlafatsa methapo ea mali, e ntlafatsa tsamaiso ea mali le ho tloaetsa khatello ea mali.
- Sehlahisoa se lumelloa hore se sebelisoe ke bakuli ba nang le lefu la tsoekere. Bulgur e theola tsoekere maling mme e khothaletsa tlhahiso ea insulin.
- Li-groats li silehile hantle 'me li hlophisa tšebetso ea pampitšana ea meno. E sebetsa hantle bakeng sa ho sokela.
- Bulgur e na le tšusumetso tsamaisong ea 'mele ea ho itšireletsa mafung, e thusa ho loants'a ts'oaetso le livaerase, hape e na le thepa ea antibacteria.
- Porridge e matlafatsa mesifa mme e matlafatsa khutsufatso ea eona, ka hona ho kgothaletswa ho e kenyelletsa lijong tsa phepo ea lipapali.
- Bulgur e phehiloeng e sebetsa e le moemeli oa prophylactic khahlano le mofetše mme e thibela nts'etsopele ea lihlahala tsa mofetše.
Croup e matlafatsa linama tsa masapo ebile e thibela meno ho soasoa.
Melemo ea lijo-thollo bakeng sa boima ba 'mele
Batho ba batlang ho theola boima ba 'mele ba lokela ho eketsa motoho oa bulgur ea letsoai le tlase lijong tsa bona. Li-groats tsa koro li na le lik'habohaedreite tse rarahaneng tse khotsofatsang 'mele nako e telele.
Ho bonolo ho cheka motoho ebile ho ntlafatsa tšilo ea lijo, ho ba le phello e ntle ts'ebetsong ea pampiri ea meno. Likahare tse phahameng li thusa ho hloekisa mala ho chefo ebile ke thibelo e sebetsang ea ho sokela. Li-groats li ama metabolism mme li na le thepa e chesang mafura, e leng bohlokoa ha u theola boima ba 'mele. Ho sebelisoa ha motoho khafetsa ho thusa ho tsitsisa maemo a tsoekere maling.
Lijana tsa Bulgur li bohlokoa lijong le matsatsing a ho itima lijo.
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Melemo ea 'mele oa basali
Bulgur e na le palo e kholo ea folic acid, e bohlokoa bakeng sa 'mele oa basali. Khokahano ea vithamine ho 100 g ea lijo-thollo e lekana le sekhahla sa letsatsi le letsatsi. Ho sebelisoa ha motoho khafetsa ho tla nkela li-vithamine tsa maiketsetso matlapeng. B9 e hlokahala haholo bakeng sa bakhachane, e kenya letsoho kholisong e felletseng ea lesea le ka popelong mme e na le phello e matlafatsang ka kakaretso 'meleng oa mme ea emeng.
Bulgur e sebelisoa ho cosmetology ea lapeng, ho tloha ho eona ho lokiselitsoe limaske tse fapaneng le lihlahla, tse hloekisang letlalo litšileng le likaroloana tsa keratinized. Tšebeliso e sa khaotseng ea lijo-thollo e tla felisa masoba a matle, e ntlafatse lebala. Sesebelisoa se sebetsang sa anti-cellulite se thehiloeng ho bulgur.
Bulgur e ama ponahalo ea mosali eseng feela ka ntle, empa le kahare. Ts'ebeliso ea motoho e matlafatsa sebopeho sa moriri, e ntlafatsa boleng ba eona mme e khothaletsa kholo e potlakileng. Sehlahisoa se fokotsa ts'ebetso ea botsofali mme se u lumella ho boloka bocha.
Melemo bakeng sa banna
Ts'ebeliso ea bulgur bakeng sa banna e ho vithamine le liminerale tse ngata tse entsoeng ka motoho. Ho kgothaletswa ho ja lijo-thollo nakong ea boikoetliso bo matla le nakong ea boikoetliso bo matla. Sena se tla imolla ho felloa ke matla le ho tlatsa 'mele ka matla a hlokahalang bophelong bo mafolofolo.
Porridge e tla matlafatsa masapo le mesifa, e thibele nts'etsopele ea lits'ebetso tse holofatsang. 'Me litaba tse phahameng tsa livithamini tsa B li tla ntlafatsa boemo ba tsamaiso ea methapo, li hlophise mekhoa ea ho robala le tšebetso ea boko.
Li-groats li na le tšusumetso e ntle ho boits'ireletso ba mmele, li e etsa hore e hane ho livaerase le tšoaetso. Litšobotsi tse ntle tsa bulgur li tla lumella banna ho matlafatsa ka botlalo bophelo bo botle ba 'mele le ho eketsa ts'ebetso.
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Contraindications le kotsi
Bulgur e ka senya bophelo bo botle ho batho ba nang le mamello ea gluten le ho kula ha lijo-thollo. Ho seng joalo, ke sehlahisoa se sireletsehileng haeba se sebelisoa ka tekano.
Bakhachane, hammoho le batho ba nang le gastritis le liso tsa ka maleng, ba hloka ho fokotsa ho kenella ha motoho hang ka beke.
Bakeng sa ba e-s'o leke lijana tsa bulgur, re khothaletsa hore o be hlokolosi mme o hlokomele karabelo ea 'mele. Porridge e ka baka mathata a mala le ho rorisa mali.
Sephetho
Melemo ea bulgur e feta haholo litlamorao tse ka bang teng. Ha ho pelaelo hore e lokela ho kenyelletsoa lijong tsa phepo e nepahetseng molemong oa ho ntlafatsa bophelo bo botle, ho khotsofatsa 'mele ka livithamini le lintho tsa bohlokoa, ho tiisa boima ba' mele le ho eketsa boemo ba 'mele ba ho itšireletsa mafung.
