Unusual bulgur groats are crushed wheat grains, dried, steamed and devoid of shells. It has a softer and more pleasant taste in comparison with other cereals.
Bulgur is a satisfying and nutritious product. It is not only tasty, but also healthy. The chemical composition of the cereal has a beneficial effect on the body, improving the functioning of all organs and systems. Groats contain a large amount of fiber, which helps cleanse the intestines from toxins and toxins.
Regular consumption of bulgur saturates the body with vitamins and microelements, increases vitality and increases efficiency. Bulgur porridge is suitable for sports nutrition and energizes during intensive training.
Calorie content and composition of bulgur
Bulgur is a high-calorie product. 100 g of dry mix contains 342 kcal. In its finished form, after boiling in water without using other ingredients, bulgur contains 83 kcal per 100 g of product.
The calorie content of boiled bulgur with butter is 101.9 kcal per 100 g of finished portion.
Nutritional value of dry mix:
- proteins - 12.29 g;
- fats - 1.33 g;
- carbohydrates - 63.37 g;
- water - 9 g;
- dietary fiber - 12.5 g
Nutritional value of cooked bulgur:
- proteins - 3.1 g;
- fats - 0.2 g;
- carbohydrates - 14.1 g.
The ratio of proteins, fats and carbohydrates in cereals is 1: 0.1: 5.2, respectively.
In the process of heat treatment, bulgur does not lose useful elements. The dietary food uses porridge cooked in water without adding oil.
© iprachenko - stock.adobe.com
Vitamin composition
Bulgur contains the following vitamins:
| Vitamin | amount | Benefits for the body |
| Beta carotene | 0.005 mg | It synthesizes vitamin A, has an antioxidant effect, promotes tissue regeneration, improves vision, strengthens the immune system. |
| Lutein | 220 mcg | Improves eyesight, lowers cholesterol levels, prevents blood clots. |
| Vitamin B1, or thiamine | 0.232 mg | Participates in carbohydrate, fat and protein metabolism, promotes nervous excitement, protects cells from toxic effects. |
| Vitamin B2, or riboflavin | 0.115 mg | Strengthens the nervous system, participates in the metabolism and the formation of red blood cells, protects the mucous membranes. |
| Vitamin B4, or choline | 28.1 mg | Strengthens the nervous system, removes toxins, restores liver cells. |
| Vitamin B5, or pantothenic acid | 1,045 mg | Participates in the formation of antibodies, in the oxidation of fatty acids and carbohydrates, promotes the synthesis of glucocorticoids, normalizes the nervous system, improves skin condition. |
| Vitamin B6, or pyridoxine | 0.342 mg | Normalizes the synthesis of nucleic acids, strengthens the nervous system, reduces muscle spasms, and promotes the synthesis of hemoglobin. |
| Vitamin B9, or folic acid | 27 mcg | Participates in the formation of cells, in the synthesis of amino acids and enzymes. |
| Vitamin E | 0.06 mg | It prevents the formation of carcinogens and removes toxins, protects cells from damage. |
| Vitamin K, or phylloquinone | 1.9 μg | Normalizes blood clotting, helps to absorb calcium. |
| Vitamin PP, or nicotinic acid | 5.114 mg | Participates in redox processes, normalizes cholesterol levels, participates in the metabolism of proteins and lipids. |
The use of the product allows you to replenish the lack of vitamins in the body and strengthen the immune system.
Macro and microelements
Bulgur is saturated with macro and microelements, which are necessary for the body's vital processes. 100 g of the product contains the following macronutrients:
| Macronutrient | Quantity, mg | Benefits for the body |
| Potassium (K) | 410 | Removes toxins and toxins, normalizes the work of the cardiovascular system. |
| Calcium (Ca) | 35 | Strengthens bones and teeth, regulates the excitability of the nervous system, participates in blood coagulation, makes muscles elastic. |
| Magnesium, (Mg) | 164 | Participates in the metabolism of proteins and carbohydrates, removes cholesterol, improves bile secretion, relieves spasms. |
| Sodium (Na) | 17 | Regulates the processes of excitability and muscle contraction, strengthens blood vessels, maintains acid-base and electrolyte balance in the body. |
| Phosphorus (P) | 300 | Participates in the formation of hormones, regulates metabolism, improves brain activity. |
Trace elements in 100 grams of bulgur:
| Trace element | amount | Benefits for the body |
| Iron (Fe) | 2.46 mg | It is a part of hemoglobin, participates in the process of hematopoiesis, normalizes the nervous system, improves muscle tone, fights fatigue and weakness of the body. |
| Manganese (Mn) | 3.048 mg | Normalizes metabolism, participates in oxidative processes, lowers cholesterol levels, maintains lipid balance. |
| Copper (Cu) | 335 mcg | Forms red blood cells, participates in collagen synthesis, improves skin condition, helps to absorb iron and synthesize it into hemoglobin. |
| Selenium (Se) | 2.3 μg | Strengthens the immune system, slows down the aging process, prevents the development of cancerous tumors, has an antioxidant effect. |
| Zinc (Zn) | 1.93 mg | Promotes the production of insulin, participates in fat, protein and vitamin metabolism, strengthens the immune system and protects the body from infections. |
Digestible carbohydrates (mono- and disaccharides) - 0.41 g.
Acids in chemical composition
Chemical amino acid composition:
| Essential and non-essential amino acids | Quantity, 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 |
| Tryptophan | 0,19 |
| Phenylalanine | 0,58 |
| Alanin | 0,436 |
| Aspartic acid | 0,63 |
| Glycine | 0,495 |
| Glutamic acid | 3,878 |
| Proline | 1,275 |
| Serine | 0,58 |
| Tyrosine | 0,358 |
| Cysteine | 0,285 |
Saturated Fatty Acids:
- caprylic - 0.013g;
- myristic - 0.001 g;
- palmitic - 0 203 g;
- stearic - 0.011 g.
Monounsaturated fatty acids:
- palmitoleic - 0.007 g;
- omega-9 - 0.166g.
Polyunsaturated fatty acids:
- omega-3 - 0.23 g;
- omega-6 - 0.518 g.
© Forance - stock.adobe.com
Useful properties of bulgur
The systematic consumption of bulgur will strengthen health, immunity and improve the appearance.
The product has the qualities of a natural sedative - it normalizes the functioning of the nervous system. The complex of B vitamins and manganese in the porridge effectively fight depression, help relieve emotional stress, normalize sleep and fill the body with energy.
The amount of calcium that is contained in cereals covers the body's needs for this macronutrient. A person with lactose intolerance can substitute bulgur for dairy products to get the calcium they need for health.
The most important component of bulgur is vitamin K. It takes part in blood clotting and helps prevent bleeding. This component is necessary for injuries, as well as during exacerbation of peptic ulcer disease.
Other beneficial properties:
- Fiber in porridge suppresses hunger for a long time, removes toxins and toxins. Therefore, bulgur is used for weight loss.
- Potassium and iron are essential for the normal functioning of the cardiovascular system. Porridge strengthens blood vessels, improves blood circulation and normalizes blood pressure.
- The product is approved for use by patients with diabetes mellitus. Bulgur lowers blood sugar and promotes insulin production.
- Groats are well digested and normalize the activity of the gastrointestinal tract. It is effective for constipation.
- Bulgur has an effect on the immune system, helps to fight infections and viruses, and has antibacterial properties.
- Porridge strengthens muscles and enhances their contraction, therefore it is recommended to include it in the diet of sports nutrition.
- Boiled bulgur acts as a prophylactic agent against cancer and prevents the development of cancerous tumors.
Croup strengthens bone tissue and prevents teeth crumbling.
The benefits of cereals for weight loss
People who want to lose weight should definitely add low-salt bulgur porridge to their diet. Wheat groats contain complex carbohydrates that saturate the body for a long time.
Porridge is easy to digest and improves digestion, having a beneficial effect on the functioning of the gastrointestinal tract. The high fiber content helps cleanse the intestines from toxins and is an effective prevention of constipation. Groats affect the metabolism and have fat-burning properties, which is important when losing weight. Regular consumption of porridge helps to normalize blood sugar levels.
Bulgur dishes are irreplaceable in the diet and during fasting days.
© Roman Fernati - stock.adobe.com
Benefits for the female body
Bulgur contains a large amount of folic acid, which is essential for the female body. The concentration of vitamin in 100 g of cereals is equal to the daily rate. Regular consumption of porridge will replace synthetic vitamins in tablets. B9 is especially necessary for pregnant women, it contributes to the full development of the fetus and has a general strengthening effect on the body of the expectant mother.
Bulgur is used in home cosmetology, various masks and scrubs are prepared from it, which cleanse the skin from impurities and keratinized particles. The constant use of cereals will get rid of fine wrinkles, improve the complexion. An anti-cellulite scrub based on bulgur is effective.
Bulgur affects the appearance of a woman not only from the outside, but also from the inside. The use of porridge strengthens the hair structure, improves its silkiness and promotes rapid growth. The product slows down the aging process and allows you to maintain youth.
Benefits for men
The benefits of bulgur for men are the rich vitamin and mineral composition of the porridge. It is recommended to consume cereals during periods of intense physical activity and during vigorous training. This will relieve the loss of strength and fill the body with the energy necessary for active life.
Porridge will strengthen bones and muscles, prevent the development of degenerative processes. And the high content of B vitamins will improve the state of the nervous system, normalize sleep patterns and brain activity.
Groats have a positive effect on the immune system, making it resistant to viruses and infections. The beneficial properties of bulgur will allow men to comprehensively strengthen the health of the body and increase efficiency.
© AlenKadr - stock.adobe.com
Contraindications and harm
Bulgur can harm health for people with gluten intolerance and grain allergies. Otherwise, it is a safe product if consumed in moderation.
Pregnant women, as well as people suffering from gastritis and stomach ulcers, need to reduce porridge intake to once a week.
For those who have never tried bulgur dishes, we recommend that you be careful and observe the body's reaction. Porridge can cause intestinal upset and flatulence.
Outcome
The benefits of bulgur significantly exceed the possible contraindications. It should definitely be included in the diet of a healthy diet in order to improve health, saturate the body with vitamins and useful elements, normalize weight and increase the immune status.
