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Bulgur: benefit and harm

Pil30-gluten-free-diets-the-facts-behind-the-fad1( 1) Groats of bulgur are nothing but specially cooked wheat.To obtain bulgur, the wheat harvested during the period of milk maturity is first thermally treated, dried, then bran-cleaned and ground.This kind of croup is well known to the inhabitants of the eastern countries, who gladly use bulgur as a side dish to meat, fish and vegetable dishes.

It is believed that Bulgur was brought to Europe by Maghreb merchants, who made it from welded and then sun-dried wheat.Thanks to the fine crushing of the grain, the resulting bulgur practically did not need to be cooked before consumption.Therefore it was very convenient for him to take with him on long trips, since for the preparation of porridge did not require much water, firewood and time.

At the present time, Bulgur is made from ordinary steamed wheat.

Nutritional value bulgur and its chemical composition

Nutritional value of 100 g:

  • Calories: 342 kcal
  • Proteins: 12.29 c
  • Fat: 1.33 g
  • Carbohydrate: 75.87c

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  • Dietary fiber: 18.3 grams
  • Ash: 1.51 g
  • water: 9 g
  • mono- and di-saccharides: 0.41 g
  • saturated fatty acids:0.232 g

Vitamins:

  • Beta-carotene: 0.005 mg
  • Vitamin B1( thiamine): 0.232 mg
  • Vitamin B2( Riboflavin) 0.115 mg
  • Vitamin B5( pantothenic): 1.045 mg
  • Vitamin B6( pyridoxine): 0.342 mg
  • Vitamin B9( folic): 27. mu.g
  • Vitamin E( FE): 0.06
  • mg Vitamin K( phylloquinone): 1.9 ug
  • Vitamin PP( niacin equivalent): 5.114 mg Choline
  • : 28.1 mg

Macronutrients:

  • Calcium 35 mg Magnesium
  • :
  • 164 mg Sodium 17 mg Potassium
  • :
  • 410 mg Phosphorus: 300 mg

Microelements:

  • Iron: 2.46 mg
  • Qingto:
  • 1.93 mg Copper 335 mcg
  • Manganese: 3.048 mg
  • Selenium 2.3 mcg

Krupa bulgur contains virtually all the minerals and vitamins necessary for the human body.It is an excellent source of B vitamins( B9, B6, B5, B2, B1), E, ​​K, as well as vitamin PP, choline, beta-carotene, saccharides, unsaturated fatty acids, cellulose and ash substances.It is important to know that bulgur contains a lot of folic acid, which is very useful for the female body and plays an important role in the planning of pregnancy, as well as in the period of gestation of the baby.

Useful properties of bulgur

Bulgur with regular use favorably affects the nervous system, for which the vitamins of group "B" are practically the main "food".Due to the large content of mineral salts Bulgur helps restore metabolism, healthy skin color and returns shine to the hair.

A large amount of fiber found in bulgur is an excellent assistant in the fight against toxic deposits accumulated in the intestine.Consequently, with the regular use of this cereal, the body is not only saturated with a variety of useful substances, but is also effectively cleared of various "garbage".

It should be noted that bulgur refers to products that are saturated rather quickly, but are slowly converted to glucose.That is why dishes with bulgur often include in their diet people who are engaged in sports and dealing with high physical stress.

Harm to the bulgur for the body

Despite all its merits, bulgur, like any other product, can not only not benefit from abuse, but also cause serious harm to the body.

Firstly, Bulgur refers to a high-calorie cereal( 100g of dry product contains 342 calories).Abuse of this product may lead to obesity.It is desirable that Bulgur be included in the menu no more than twice a week and in a reasonable amount.

Secondly, it is worth remembering that such a useful quality as a large amount of fiber, unfortunately, is contraindicated for people who have various problems with the gastrointestinal tract, including gastritis, especially during periods of exacerbation of the disease.

And, thirdly, there are people whose digestive system is not capable of digesting gluten.Such a disease is called celiac disease.Of course, those who suffer from this disease understand that they are contraindicated in gluten, but there are a lot of people who do not even suspect what kind of negative effects gluten-containing cereals have on their digestive system, causing flatulence, a desire to sleep after eating and a generalWeakness of the body.

Important : because of the presence of gluten, bulgur is also not recommended to include in the children's menu, especially if it is about children under the age of 1.5.However, if the child perfectly tolerates gluten and does not have allergies to cereals, then bulgur can safely be included in his diet and let him be healthy!

Application of bulgur in cooking

Bulgur, like most "overseas" products, is rarely served to the table in our country, because the housewives do not know what can be cooked using this cereal.But Armenians, Azerbaijanis, Turks, Hindus and even Greeks know that from bulgur it is possible to create everything that only the soul wants: from the usual porridge cooked on the water, to the delicious pilaf and the Tabula salad.

So, with the use of bulgur, you can prepare all kinds of soups, cereals with various dressings and additives, desserts, pilafs, salads( in particular, "Tabule" and "Kisir"), side dishes for meat and fish.Also this grocery is stuffed with various vegetables, grape leaves( Dolma).Bulgur is perfectly combined with various spices and herbs, which are designed to shade the taste of the grains( cinnamon sticks, fragrant cardamom, fresh marjoram, thyme and romaine, and others).

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You can prepare bulgur with centuries of history in a variety of ways: ordinary cooking, steaming, pre-frying in oil, followed by cooking.This cereal is prepared, as on a conventional plate, and in a microwave or a modern multivark.


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