Pernah dengar Bulgur? Dibalik Butiran Bulgur ada Segudang Manfaat Kesehatan

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admin570 Komentar pada Pernah dengar Bulgur? Dibalik Butiran Bulgur ada Segudang Manfaat Kesehatan

Bulgur adalah biji-bijian yang terbuat dari gandum utuh dengan kandungan indeks glikemik yang rendah. Bulgur punya banyak manfaat untuk kesehatan karena mengandung nutrisi penting yang dibutuhkan oleh tubuh, seperti serat, protein, zat besi, kalsium, dan fosfor.

Bulgur dibuat dari gandum utuh yang telah direbus, kemudian dikeringkan dan digiling menjadi ukuran yang lebih kecil. Bulgur merupakan makanan pokok masyarakat Timur Tengah dan Mediterania yang rasanya mirip dengan quinoa.

Kandungan Nutrisi Bulgur

Dibandingkan quinoa, oats, dan jagung, bulgur memiliki kandungan serat yang lebih tinggi. Selain itu, jenis gandum utuh ini juga memuat banyak nutrisi penting yang bermanfaat bagi kesehatan. Dalam 1 mangkuk bulgur dengan berat sekitar 182 gram, terkandung 151 kalori dan nutrisi berikut ini:

  • 34 gram karbohidrat
  • 8,2 gram serat
  • 5,6 gram protein
  • 71 miligram fosfor
  • 68 miligram kalium
  • 40 miligram magnesium
  • 10 miligram kalsium
  • 9 miligram natrium

Selain kandungan tersebut, dalam bulgur juga terdapat sejumlah nutrisi lain, seperti zat besi, zinc, mangan, selenium, vitamin B3, folat, vitamin K, dan lutein. Namun, kadarnya cukup rendah.

Manfaat Bulgur untuk Kesehatan

Berkat kandungan nutrisinya, mengonsumsi bulgur memberikan sejumlah manfaat untuk kesehatan. Berikut adalah manfaat dari bulgur yang sayang untuk dilewatkan:

  • Mengontrol kadar gula darah

Bulgur termasuk ke dalam makanan yang mengandung indeks glikemik rendah. Artinya, konsumsi gandum utuh ini tidak membuat kadar gula darah naik dengan cepat sehingga kadar gula darah tetap terkontrol.

Manfaat bulgur ini diperoleh berkat kandung serat yang tinggi didalamnya. Selain serat, fitonutrien yang ada dalam gandum utuh ini juga diyakini dapat membantu mengontrol kadar gula darah.

  • Mencegah sembelit

Konsumsi makanan tinggi serat, seperti bulgur, dapat membantu mencegah terjadinya sembelit. Alasannya, serat dapat membuat tinja lebih lunak dan mudah dikeluarkan.

Selain mencegah sembelit, kandungan serat dalam bulgur juga berguna dalam menjaga keseimbangan jumlah bakteri baik yang ada di dalam usus. Dengan demikian, kesehatan pencernaan dapat lebih terjaga.

  • Mencegah anemia

Anda perlu mengonsumsi makanan yang mengandung zat besi, seperti bulgur, supaya tidak kekurangan darah atau mengalami anemia. Ini karena zat besi menjadi nutrisi penting yang diperlukan untuk pembentukan hemoglobin.

Hemoglobin adalah protein pada sel darah merah yang berfungsi membawa oksigen dari paru-paru ke seluruh bagian tubuh. Jika tubuh kekurangan hemoglobin, Anda dapat menjadi mudah lelah dan lunglai.

  • Memelihara tulang yang kuat

Mengonsumsi bulgur secara rutin mungkin dapat membantu meningkatkan kesehatan tulang, berkat kandungan kalsium, kalium, dan fosfor di dalamnya. Kalsium dan fosfor diketahui menjadi nutrisi penting yang dibutuhkan untuk membangun dan memelihara tulang yang kuat dan sehat.

Sedangkan peran kalium dalam menjaga kesehatan tulang terletak pada kemampuannya dalam meminimalkan terbuangnya kalsium melalui urine.

  • Menurunkan berat badan

Bagi yang sedang menjalani diet penurunan berat badan, bulgur dapat dijadikan sebagai pengganti nasi. Ini karena kandungan seratnya yang tinggi bisa memberikan efek mengenyangkan sehingga keinginan untuk makan secara berlebih berkurang.

Selain itu, serat juga dapat meningkatkan jumlah bakteri baik di dalam usus, yang berperan dalam peningkatan metabolisme tubuh. Dengan demikian, kalori yang dibakar tubuh akan semakin banyak sehingga penurunan berat badan pun menjadi lebih mudah dicapai.

  • Menurunkan risiko terkena penyakit jantung

Sebuah penelitian menunjukkan bahwa pola makan tinggi serat, khususnya yang berasal dari biji-bijian, seperti bulgur, dapat membantu mengurangi risiko terkena penyakit jantung.

Manfaat serat dalam menurunkan risiko penyakit jantung ini dapat diperoleh berkat khasiat serat dalam menurunkan tekanan darah dan kolesterol.

Untuk mendapatkan manfaat bulgur tersebut, Anda dapat menjadikannya sebagai pengganti nasi. Namun, jangan lupa untuk menambahkan makanan bernutrisi lainnya supaya kesehatan menjadi lebih terjaga.

Meski manfaat bulgur untuk kesehatan sangat beragam, tidak semua orang dapat mengonsumsi gandum utuh ini. Orang yang alergi terhadap gandum atau sensitif terhadap gluten contohnya, perlu untuk menghindari konsumsi bulgur. Hal ini karena bulgur termasuk golongan makanan yang mengandung gluten.

Begitu juga dengan penderita penyakit radang usus dan sindrom iritasi usus besar (IBS). Konsumsi bulgur perlu dihindari supaya tidak mengalami sakit perut, perut kembung atau bergas, diare, ataupun sembelit.

Manfaat bulgur untuk kesehatan sangat banyak, tetapi Anda perlu untuk membatasi konsumsinya dengan bijak. Oleh karena itu, ada baiknya untuk berkonsultasi kepada dokter mengenai takaran konsumsi bulgur yang disarankan, terutama bagi yang memiliki kondisi medis tertentu.

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570 thoughts on “Pernah dengar Bulgur? Dibalik Butiran Bulgur ada Segudang Manfaat Kesehatan”

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  69. Thе official trailr fօr Joker: Folie à Deux was released Ьy
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    Ӏn the highly-anticipated musical psychological thriller film, Joaquin Phoenix,
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    on him. ‘Hey Fleck, you ɡot a joke for us toԁay?’ 

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    Ƭһe official trailer foｒ Joker: Folie à Deux waѕ releassed Ƅy Warner Bros.

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    ‘I’m nobody.’ 

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    in tһe rain. He strolls bү the choir room ߋnce ɑgain,
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    fuⅼl nudity’

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    Asylum

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    in thе morning

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    door, wһich is just slightly ajar

    Distracted fгom singing alongside a ցroup of choir membeгs, ѕhe cranes һer neck
    to get а better lοok at him. Arthurr іs aⅼso attempting to get a
    sеcond look at hеr but iѕ blocked when officers
    push һim forward aggressively

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    ‘I haven’t done anything witgh my life ⅼike yоu һave.’ 

    In ɑ scene frοm his imagination, Arthur іs seen in his Joker ostume ɑnd makeup ԝith a
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    Harley is sewen sitting аt his sіde and pulls hіm back to reality whеn shｅ whispers in һis
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    He smokes a cigarette and bass in the glory

    Anotһeｒ scene shkws Arthur running аᴡay from hіs fanatics chasing һim

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    Later, Arfhur is seеn arriving at a courthouse amid һis pending murder trial аnd is swarmed by fanatics.
    Hе dreams that һe is acquitted οf alⅼ charges

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    Arthur being dragged

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    Thеy dream that tһey are kissing in the night and dancfing atop Hotel Arkham оnce аgain

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    Joker: Foloie à Ɗeux will be released inn theaters lateг tһis
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