Bulgur - nā waiwai kūpono a me nā ʻino o nā cereala, nā ʻano a me nā ʻike calorie * ʻO Crossfit

Hoʻopili ʻia nā mea kanu bulgur maʻamau i nā hua palaoa, hoʻomaloʻo, mahu ʻia a ʻaʻohe pūpū. Loaʻa iā ia kahi ʻono palupalu a ʻoluʻolu hoʻi ke hoʻohālikelike ʻia me nā sereala ʻē aʻe.

He hua momona a momona ʻo Bulgur. ʻAʻole maikaʻi wale ia, akā olakino pū kekahi. He hopena maikaʻi ka hopena kemika o ka cereal i ke kino, hoʻomaikaʻi i ka hana o nā ʻōnaehana a me nā ʻōnaehana. Loaʻa i nā Groats kahi nui o nā fiber, i kōkua i ka hoʻomaʻemaʻe i nā ʻōpū mai nā toxins a me nā toxins.

ʻO ka ʻai maʻamau o bulgur ka momona o ke kino me nā wikamina a me nā microelement, hoʻonui i ka ikaika a hoʻonui i ka pono. Kūpono ʻo Bulgur porridge no ka meaʻai haʻuki a hoʻoikaika i ka wā o ka hoʻomaʻamaʻa ikaika.

ʻO ka ʻike kalori a me ka haku ʻana o bulgur

ʻO Bulgur kahi huahana kiʻekiʻe-calorie. 100 g o ka maloʻo maloʻo loaʻa iā 342 kcal. I kona ʻano i hoʻopau ʻia, ma hope o ka paila ʻana i ka wai me ka hoʻohana ʻole ʻana i nā mea hana ʻē aʻe, loaʻa i ka bulgur he 83 kcal no 100 g huahana.

ʻO ka helu calorie o ka bulgur i hoʻolapalapa ʻia me ka waiūpaʻa he 101.9 kcal no 100 g o ka ʻāpana i pau.

ʻO ka waiwai kūpono o ka hui maloʻo:

nā polokina - 12.29 g;
nā momona - 1.33 g;
nā huaʻalea - 63.37 g;
wai - 9 g;
puluniuʻai - 12.5 g

ʻO ka waiwai kūpono o ka bulgur i kuke ʻia:

nā polokina - 3.1 g;
nā momona - 0.2 g;
ʻākoʻakoʻa - 14.1 g.

ʻO ka lakio o nā protein, nā momona a me nā haʻalā i nā cereal he 1: 0.1: 5.2.

I ke kaʻina hana o ka mālama wela, ʻaʻole e nalo ka bulgur i nā mea pono. Hoʻohana ka meaʻai meaʻai i ka porridge i kuke ʻia i ka wai me ka ʻole o ka ʻaila.

Hoʻohui wikamina

Aia i Bulgur nā huaola aʻe:

Wikamina	huina	Nā pono no ke kino
Beta carotene	0,005 mg	Hoʻolālā ia i ka wikamina A, loaʻa kahi hopena antioxidant, paipai i ka hoʻōla hou ʻana o kaʻiʻo, hoʻomaikaʻi i ka ʻike, hoʻoikaika i ka ʻōnaehana pale.
Lutein	220 mcg	Hoʻonui i ka maka, hoʻohaʻahaʻa i nā pae kolesterol, pale i ke kahe o ke koko.
ʻO Vitamin B1, a thiamine paha	0.232 mg	Komo i ka pākeke, momona a me ka protein pūnao, paipai i ka pīhoihoi pīhoihoi, pale i nā hunaola mai nā hopena ʻona.
ʻO Vitamin B2, a i ʻole riboflavin	0.115 mg	Hoʻoikaika i ka ʻōnaehana nīnūnē, komo i ka metabolism a me ka hoʻokumu ʻana i nā hunaola ʻulaʻula, pale i nā membrane mucous.
ʻO ka Vitamin B4, a i ʻole choline	28.1 mg	Hoʻoikaika i ka ʻōnaehana hopohopo, hemo i nā toxins, hoʻihoʻi i nā hunaola ate.
ʻO ka Vitamin B5, a i ʻole ka waikawa pantothenic	1,045 mg	Komo i loko o ka hoʻokumu ʻia ʻana o nā mea ʻāpala, i ka hoʻōla ʻia o nā mea momona a me nā waʻopaʻa, hoʻolauna i ka synthesis o glucocorticoids, hana maʻamau i nā ʻōnaehana, hoʻomaikaʻi i ka ʻili.
ʻO Vitamin B6, a i ʻole pyridoxine	0.342 mg	Hoʻonohonoho maʻamau i ka synthesity o nā nucleic acid, hoʻoikaika i ka ʻōnaehana, hoʻoliʻiliʻi i nā spasms muscle, a paipai i ka synthesist o hemoglobin.
ʻO ka Vitamin B9, a i ʻole ka waikawa folic	27 mcg	Komo i ka hoʻokumu ʻia ʻana o nā hunaola, i ka synthesi o nā amino acid a me nā enzyme.
ʻO Wikamina E	0.06 mg	Pale ia i ke kūkulu ʻia ʻana o nā carcinogens a hemo i nā toxins, pale i nā hunaola mai ka poino.
ʻO Wikamina K, a i ʻole phylloquinone	1.9 μg	Hoʻomaʻamaʻa maʻamau i ke kāpili ʻana o ke koko, kōkua e omo i ka puna.
ʻO ka Vitamin PP, a i ʻole ka waikawa nikotinic	5.114 mg	Komo i loko o nā kaʻina hana redox, normalize nā pae kolesterol, komo i ka metabolism o nā protein a me nā lipids.

ʻO ka hoʻohana o ka huahana e ʻae iā ʻoe e hoʻopihapiha i ka nele o nā wikamina i ke kino a hoʻoikaika i ka ʻōnaehana pale.

Macro- a me nā microelement

Hoʻopiha ʻia ʻo Bulgur me nā macro a me nā microelement, nā mea e pono ai nā hana nui a ke kino. 100 g o ka huahana i loaʻa i kēia mau macronutrients:

Macronutrient	Mea, mg	Nā pono no ke kino
Potasiuma (K)	410	Wehe i nā mea make a me nā mea make, normalize i ka hana o ka ʻōnaehana cardiovascular.
Kalipuna (Ca)	35	Hoʻoikaika i nā iwi a me nā niho, kaohi i ka pīhoihoi o ka ʻōnaehana hopohopo, komo i ka coagulation o ke koko, hana i nā mākala elastis.
Makanekiuma, (Mg)	164	Komo i loko o ka metabolism o nā proteins a me nā haʻuki, lawe i ka cholesterol, hoʻomaikaʻi i ka huna bile, hoʻomaha i nā spasms.
Sodium (Na)	17	Hoʻoponopono i nā kaʻina hana o ka excitability a me ka muscle contraction, hoʻoikaika i nā kīʻaha koko, mālama i ka acid-base a me ka electrolyte koena i ke kino.
Pākuʻi (P)	300	Komo i ka hoʻokumu ʻia ʻana o nā hormoni, hoʻoponopono i ka metabolism, hoʻomaikaʻi i ka hana o ka lolo.

Hōʻalo i nā mea ma 100 gram o bulgur:

Kumumea kumumea	huina	Nā pono no ke kino
Hao (Fe)	2.46 mg	He ʻāpana ia o ka hemoglobin, komo i ke kaʻina o ka hematopoiesis, hana maʻamau i nā ʻōnaehana, hoʻomaikaʻi i ke kani o nā mākala, hakakā i ka luhi a me ka nāwaliwali o ke kino.
Manganese (Mn)	3.048 mg	Normalizes metabolism, komo i loko o nā kaʻina hana oxidative, hoʻohaʻahaʻa i nā pae kolesterol, mālama i ke kaulike lipid.
Keleawe (Cu)	335 mcg	Hoʻokomo i nā hunaola ʻulaʻula, komo i ka synthes collagen, hoʻomaikaʻi i ke ʻano o ka ʻili, kōkua e omo i ka hao a synthesize iā ia i hemoglobin.
Selenium (Se)	2.3 μg	Hoʻoikaika i ka ʻōnaehana kamepiula, hoʻolohi i ke kaʻina ʻelemakule, pale i ka ulu ʻana o nā maʻi ʻaʻai, he hopena antioxidant.
Kiniki (Zn)	1.93 mg	Paipai i ka hana ʻana o ka insulin, komo i ka momona, protein a me ka huamino metabolism, hoʻoikaika i ka ʻōnaehana pale pale a pale i ke kino mai nā maʻi.

ʻO nā huaʻai kūpale Digestible (mono- a disaccharides) - 0.41 g.

ʻAkika i ka hoʻohui kemika

ʻO ka haku mele amino acid:

Nā ʻAkika amino pono a pono ʻole	Mea, g
Arginine	0,575
Valine	0,554
Histidine	0,285
Isoleucine	0,455
Leucine	0,83
Lysine	0,339
Methionine	0,19
ʻO Threonine	0,354
ʻO Tropophan	0,19
Phenylalanine	0,58
Alanin	0,436
ʻAkika Aspartic	0,63
ʻO Glycine	0,495
ʻAkika glutamic	3,878
Proline	1,275
Serine	0,58
Tyrosine	0,358
Cysteine	0,285

ʻO nā momona momona momona:

caprylic - 0.013g;
myristic - 0,001 g;
palmitic - 0 203 g;
stearic - 0.011 g.

Nā momona momona monounsaturated:

palmitoleic - 0,007 g;
omega-9 - 0.166g.

ʻO nā momona momona polyunsaturated:

omega-3 - 0.23 g;
omega-6 - 0.518 g.

Nā pono kūpono o bulgur

ʻO ka ʻai ʻōnaehana o bulgur e hoʻoikaika i ke olakino, palekana a hoʻomaikaʻi i ka helehelena.

Loaʻa nā huahana o ka huahana i kahi sedative kūlohelohe - maʻamau ia i ka hana o ka ʻōnaehana hopohopo. ʻO ka paʻakikī o nā huaʻai B a me ka manganese i ka porridge e hakakā pono i ke kaumaha, e kōkua i ka hoʻoluhi i ke kaumaha o ka naʻau, hana maʻamau i ka hiamoe a hoʻopiha i ke kino me ka ikaika.

ʻO ka nui o ka puna i loko o ka cereal e uhi i nā pono o ke kino no kēia macronutrient. Hiki i kahi kanaka me ka lactose intolerance ke pani i bulgur no nā huahana waiū e loaʻa ai ka calcium a lākou e pono ai no ke olakino.

ʻO ka mea nui o ka bulgur ka wikamina K. Loaʻa ia i loko o ka hoʻopili ʻana i ke koko a kōkua i ka pale ʻana i ke kahe ʻana o ke kahe. Pono kēia mea no nā hōʻeha, a i ka wā o ka exacerbation o ka maʻi ulcer peptic.

Nā pono kūpono ʻē aʻe:

Hoʻopili ka fiber i ka porridge i ka pōloli no kahi manawa lōʻihi, hemo i nā toxins a me nā toxins. No laila, hoʻohana ʻia ka bulgur no ka pohō kaumaha.
Pono ka potassium a me ka hao no ka hana maʻamau o ka ʻōnaehana cardiovascular. Hoʻoikaika ʻo Porridge i nā kīʻaha koko, hoʻomaikaʻi i ke kahe o ke koko a hoʻonui i ke kaomi o ke koko.
Ua ʻae ʻia ka huahana no ka hoʻohana ʻia e nā mea maʻi me ka maʻi diabetes. Hoʻoiho ʻo Bulgur i ke kō i ke kō a hāpai i ka hana o ka insulin.
Mālama maikaʻi ʻia nā Groats a hoʻomaʻamaʻa i ka hana o ka gastrointestinal tract. He kūpono ia no ka paʻa paʻa.
He hopena ko Bulgur i ka ʻōnaehana pale, kōkua i ke kaua ʻana i nā maʻi a me nā maʻi ʻino, a loaʻa iā ia nā ʻano antibacterial.
Hoʻoikaika ʻo Porridge i nā mākala a hoʻonui i kā lākou contraction, no laila ke noi ʻia e hoʻokomo iā ia i ka papaʻai o ka meaʻai haʻuki.
Hana ʻo bulgur i paila ʻia ma ke ʻano he ʻāpana prophylactic e kūʻē i ka maʻi ʻaʻai a pale i ka hoʻomohala ʻana o nā maʻi ʻaʻai.

Hoʻoikaika ka Croup i ka iwi iwi a pale i ka haʻihaʻi ʻana o nā niho.

ʻO nā pōmaikaʻi o nā cereala no ka pohō kaumaha

ʻO ka poʻe e makemake e lilo i ka paona pono e hoʻohui i ka porridge low-salt paʻakai i kā lākou papaʻai. Loaʻa i nā huapalaoa palaoa nā pākīpika paʻakikī e māʻona i ke kino no ka manawa lōʻihi.

Maʻalahi ʻo Porridge i ka ʻeli a hoʻomaikaʻi i ka digestion, me ka hopena maikaʻi i ka hana o ka gastrointestinal tract. ʻO ke kiʻekiʻe o ka fiber e kōkua i ka hoʻomaʻemaʻe i nā ʻōpū mai nā toxins a he pale pono ia i ka paʻa paʻa. Hoʻopili ka Groats i ka metabolism a loaʻa nā waiwai kuni momona, ʻo ia ka mea nui ke lilo ka kaumaha. ʻO ka ʻai mau o ka porridge e kōkua i ka maʻamau i nā pae kō kō.

ʻAʻole hiki ke pani ʻia nā ipu Bulgur i ka papaʻai a i nā lā hoʻokē ʻai.

Nā pono no ke kino wahine

Aia i loko o Bulgur kahi nui o ka folic acid, a he mea nui ia no ke kino wahine. ʻO ke kau ʻana o ka wikamina ma 100 g o ka palaʻai e like ia me ka helu o kēlā me kēia lā. ʻO ka ʻai mau ʻana o ka porridge e pani i nā wikamina synthetic i loko o nā papa. Pono pono ʻo B9 no nā wahine hāpai, hāʻawi ia i ka ulu piha o ka fetus a he hopena hoʻoikaika ikaika i ke kino o ka makuahine e kali ana.

Hoʻohana ʻia ʻo Bulgur i ka cosmetology home, hoʻomākaukau ʻia nā pale ʻokoʻa a me nā scrub mai ia mea, kahi e hoʻomaʻemaʻe i ka ʻili mai nā haumia a me nā ʻāpana keratinized. ʻO ka hoʻohana mau ʻana i nā cereala e kāpae i nā wrinkle maikaʻi, hoʻomaikaʻi i ka ʻili. ʻO kahi scrub anti-cellulite anti-cellulite e pili ana i bulgur.

Hoʻopili ʻo Bulgur i ka helehelena o ka wahine ʻaʻole ma waho wale nō, akā ʻo loko hoʻi. Hoʻoikaika ka hoʻohana ʻana i ka porridge i ka hanana lauoho, hoʻomaikaʻi i kona silina a paipai i ka ulu wikiwiki. Hoʻohiohi ka huahana i ka hana ʻelemakule a ʻae iā ʻoe e mālama i ka ʻōpio.

Nā pono no nā kāne

ʻO nā pōmaikaʻi o ka bulgur no nā kāne ka huaola momona a me ka mineral o ka porridge. Paipai ʻia e ʻai i nā cereala i nā wā o ka hoʻoikaika kino ikaika a i ka wā o ka hoʻomaʻamaʻa ikaika. E hoʻomaha kēia i ka nalo o ka ikaika a hoʻopiha i ke kino me ka ikaika e pono ai no ke ola hana.

E hoʻoikaika ka Porridge i nā iwi a me nā mākala, pale i ka hoʻomohala ʻia o nā hana degenerative. A ʻo ka ʻike kiʻekiʻe o nā huaola B e hoʻomaikaʻi i ka mokuʻāina o ka ʻōnaehana ʻōnaehana, normalize nā ʻano hiamoe a me ka hana o ka lolo.

He hopena maikaʻi kā Groats ma ka ʻōnaehana pale, e pale ana i nā maʻi ʻino a me nā maʻi. ʻO nā waiwai kūpono o bulgur e ʻae i nā kāne e hoʻoikaika i ka olakino o ke kino a hoʻonui i ka pono.

Nā contraindications a me nā ʻino

Hiki i Bulgur ke hōʻeha i ke olakino no ka poʻe me ka intolerance gluten a me nā maʻi āpau i nā cereal. Inā ʻole, he huahana palekana ia inā hoʻopau ʻia i ka hoʻohaʻahaʻa.

ʻO nā wahine hāpai, a me nā kānaka e ʻeha nei i ka gastritis a me nā maʻi puʻu o ka ʻōpū, pono e hōʻemi i ka lawe ʻana o ka porridge i hoʻokahi manawa i ka pule.

No ka poʻe i hoʻāʻo ʻole i nā kīʻaha bulgur, paipai mākou e akahele a nānā i ka hopena o ke kino. Hiki i ka Porridge ke hoʻonāukiuki i ka ʻōpū a me ka ʻōpū.

Ka hopena

ʻO nā pōmaikaʻi o bulgur ka mea i ʻoi aku ma mua o nā contraindications hiki. Pono e hoʻokomo ʻia i loko o ka papaʻai o kahi papaʻai olakino i mea e hoʻomaikaʻi ai i ke olakino, momona i ke kino me nā huaora a me nā mea pono, normalize ka paona a hoʻonui i ke kūlana pale.