Why you need to eat bread every day
Tips / / December 19, 2019
What is the benefit of bread
Bread is not only delicious, but also healthy product. The World Health Organization includesProgram guidance on nutrition CINDY it as the basis of the daily diet. And no wonder. Bread - a source of energy and a variety of trace elements.
Important in the nutritional value of bread - slow (complex) carbohydratesGood Carb, Bad Carb: 4 Myths Debunked. In contrast to the quick (simple) they are not processed and are not cleared from the fiber. to their digest, The body needs more time, so the feeling of fullness lasts longer.
The bread is protein - the main component body tissues. It helps build muscle and keep your body in shape. In the bread of the protein significantly less than, for example, a chicken breast - about 9 grams to 31 grams - but it is not terribly. Important in protein - making elements, amino acidsThe content of amino-acids in white flour and bread. Their bread typically 18, and each has its own useful function. For example, tryptophan helps improve mood and quality of sleep, and cystine toxins and slows the aging process.
Bread contains a whole set of vitamins and trace elements:
- vitamins B1Thiamin, AT 2Riboflavin, IN 3Niacin help the heart and stomach, improve metabolism;
- Vitamin E strengthensVitamin E Bioavailability the immune system, improves blood circulation and keeps the vigor;
- copper helpsProvision of iron and copper bakery products produce collagen and maintain energetic state;
- zinc improvesZink in Vegetarian Diets brain and eyes, strengthens the bones;
- iron enrichesAbsorption of Iron from Bread whole body oxygen and improves metabolism.
In addition, the bread may contain potassium, sodium, calcium, phosphorus.
To see more benefits, you can eat bread with additional ingredients. The composition of the bread line Fazer «Vegetable Mix"Includes pieces of vegetables and fruit as well as grains and bran.
Useful additives occupy a significant place in the composition. For example, bread "Vegetables Mix" with cabbage and carrots 34% * consists of vegetables, grains and seeds. Carrots contain skin benefit vitamin A, cabbage - strengthens bone vitamin D, flax seeds - fatty acids omega-3 and omega-6.
Bread "Vegetables Mix" with pumpkin and apples can be used instead of dessert. Toasted in a toaster or a dry frying pan, it reveals the scent of cinnamon and emphasizes sweet taste of pumpkin and apple.
* Estimated value of the solids content in the dry matter of the finished product.
Why yeast are harmless to humans
Yeast - unicellular fungi. They help the dough to become lush and porous. And the bread is completely harmlessBrewer's / Baker's Yeast (Saccharomyces Cerevisiae) And Preventive Medicine: Part I to humans. In addition, baker's yeast contain useful trace elements:
- vitaminsYeast cells as sources of essential microelements and vitamins B1 and B2 B1 and B2;
- potassiumDistribution of Potassium in Baker's YeastNecessary for strong muscles and normal functioning of the nervous system;
- phosphorusPhosphate Transport in Yeast Vacuoles, Strengthens bones, teeth and joints;
- magnesiumLeavening agents, yeast, baker's, active dryWhich increases endurance.
Nutritional value of yeast, too, should not frighten: 100 grams contains 75 calories, but as much as 40 grams of protein, 27 grams of fat and 8 grams of fat.
If you still do not want to eat bread with baker's yeast, you can choose one of the alternatives:
- Bread leavened. He, too, contains yeast cultures, but different origin. And from the usual bread, sourdough differs slightly sour taste.
- Bread without yeast. More dense and coarse, due to this longer to digest and trains the muscles of the gastrointestinal tract.
How much fiber should be consumed on a daily basis
Fiber - the same as dietary fiber. It does not provide additional energy, but:
- It helps digest food;
- slows the movement of food in the body;
- It reduces the amount of sugar in the blood.
Fiber is divided into two types:
- dissolvable - regulates the amount of cholesterol and glucose;
- insoluble - absorbs excess water and removes from the body of all waste.
An adult should consume on averageFiber: How Much Do You Need? daily 25-38 grams of fiber. In portions of wholemeal bread containsIs Bread Bad for You? Nutrition Facts and More about 2 grams of fiber in white portions - 0.6 grams. Eat three pieces a day, and already make up 10-30% of the daily norm.
Bread - a source of insoluble fiber.
Bread with a high content of fiber can be found in the line of Fazer «Health energy». For example, in the hearth loaf of whole grains include wheat, oats and rye, as well as helpful sunflower seeds and flax. And unleavened bread "recipe Slim" contains a rye flour which is rich in insoluble fiber.
What to eat bread
A piece of whole-wheat bread contains only 60.5 caloriesBread, whole wheat and 0.84 grams of fat. The servings of white bread - 77 caloriesBread, white, commercially prepared and 0.6 grams of fat. So one, two or even three pieces a day will not harm your figure.
"Empty" calories, from which you can gain weight, often are not taken out of bread, but from the fact what we eat it. Not to worry about the extra calories, eat bread, for example, with vegetables, fruit, chicken breast, boiled beef or other types of lean meat, poultry or fish. They will be presented with "long" energy and a feeling of fullness.
Do not forget about the amount of food. Pay attention to the weight of the product and the calorie servings. See how much you are going to eat and what else, besides calories, get your body. Proteins, fats and carbohydrates, vitamins, minerals, fiber - everything must be balanced.
And remember the pleasure. If you do not get pleasure from eating, then you will have to spoil the mood, but if you limit yourself constantly, controlling weight, at one moment can break away and eat junk food.
How to choose a bread shop
First of all find on the packaging date of manufacture: bread, as a rule, remains fresh 2-5 days, then it can start to grow stale or moldy.
The next step - evaluate the composition of bread. Rather, there you find water, flour, yeast, salt and other additives: cereals mixture, seeds, bran, oil, vegetables or fruit.
Do not be afraid of a long list: responsible manufacturers write the complete composition of the product on the packaging. And some more detail and reveal a composite ingredients: cheese, margarine, different additives and improvers.
And do not forget to look at the nutritional value. Compare, in which the bread more fiber.
On packages Fazer bread "Vegetable Mix"And"Health energy"Easy to find information about the nutritional value: it is placed in the form of infographic. In addition, close to the calorie content and the amount of fat, protein, carbohydrates and fiber is written as a percentage of the daily requirement.
On the front side of the packaging of bread lines "Vegetables Mix" and "Energy for Health" is the information about the benefits of each product. For example, a pack of bread "Grains Mix" written "less flour" and "1/4 grains, seeds and grains." *
Additives in bread make it unique. You can select the classic white bread, a loaf of rye, or unleavened bread made without flour. Such different and in a way useful. The main thing they all have in stock Fazer.
* Estimated value of the solids content in the dry matter of the finished product.
Choose bread to taste