Bread is the main food product that we are accustomed to eating daily. It occupies such an important place in our menu that in the consciousness of the people his absence is firmly associated with hunger.

Almost everyone agrees that lunch without bread does not allow to get a feeling of pleasure from food and full saturation. The bread is also unique in the fact that, unlike other products, never bored. A man eats 10 - 15 tons of bread during his life, usually using it with other dishes.

We will deal with terminology
Regarding what "bread" is, everyone is known in general. Although not everyone knows that bread should have a lot of over-shelter; If 500 g or less is bakery products. And the concepts of "white bread" and "black bread" are already evolving. It is often believed that white is made of wheat flour, and black - from rye. But how then be with numerous varieties baked from the mixture of these components? At the same time, the relations are very different, the share of both wheat flour and rye ranges from 15 to 85%. According to experts, both types can be baked from any flour. Just for white take the flour of higher grades, but for black - the lowest. By the way, the bakery industry does not use the definitions "white" and "black", it is characteristic only on the household level.

Corn
What is a cereal grain? It is covered with a shell, which when droves it goes into bran. It has a lot of protein, fiber (cellulose) and vitamins. Below is an aleron layer, it contains protein, fat, minerals, vitamins and dietary fiber. At the base of the grain, the embryo is located, in it vitamins, minerals, protein and oils. The main mass of grain - endosperm cells rich in starch and gluten.

In general, the cereal grain has all the substances necessary for further growth and development: microelements (iron, copper, phosphorus, calcium, selenium, manganese, silicon, etc.), vitamins (group B, as well as C and E), folic Both pantothenic acid, inositol, and amino acids contained in protein (methionine, tryptophan, leucine, lysine, valine, isoleucine, threonine, phenylalanine). All of them are very useful for a person.
The only question is that these substances are located in the grain in different places ...

Flour
How do flour of various varieties? There are two technologies for petrolers: low (rough) and high (thin, varietal). In the first case, the grain is immediately obtained flour, in the second grain they will be crushed into a bar, which is cleaned, is sorted, after which the bran is grinding. With a thin oil at the exit, there will be significantly more flour of the highest grades, but this method is much more expensive.

The wallpaper flour is obtained by coarse grain grinding on 4-5 rollers systems. Bran are not selected. This is the main grade of rye flour. From wheat also make a wobble flour with bran. Rubbling flour - rye, medium grade. Pomol on more systems, take about 10% of bran. Seeding flour, also rye, top grade. Select up to 20% bran.

Wheat flour, except for the wallpaper, is made with a thin pomp. It happens "begging", the highest, first or second variety. The first view is obtained from vitreous wheat. This is a flour of a high grade, she swells well after the kneading. The remaining three are a soft flour in which the bran is the greater the lower than the grade.

As a result of the use of such technologies, the flour of coarse grinding is made of solid grain and contains all its components, incl. Shell, germin and alarium layer. This is, first of all, rye or wheat wallpaper flour. This also includes wheat flour of a second grade, in which a fairly high content of bran. Flour of fine grinding, wheat higher and first grade, or rye sown, consists of an endosperm cell. The shell and other components of the grains, in which there are valuable substances, are absent in such a flour, or minimized. The flour of high varieties contains, mostly starch and gluten. The fiber and pentosanov (substances close to the fiber) in it almost no. The lower the variety of flour, the greater the proteins, fat, soluble carbohydrates, minerals, vitamins in it.
In conclusion of this section, I would like to dispel one common misconception. No need to think that the flour of the lower variety is worse in quality than the highest. It is just another, has a different composition and should be used for its purposes.

What bread buy?
The one that needs you need. Based on the foregoing, we figured out in food value Grains and realized that the flour of the highest grades from which white bread makes little useful substances. And, on the contrary, black bread made from the flour of lower varieties is rich in all what is contained in bran (shell), alaron layer and an embryo. Therefore, in the general case, it can be argued - black bread is more useful than white.

Rye bread is biologically more valuable. It improves the metabolism and the work of the heart, removes slags from the body and reduces cholesterol levels. It is well balanced amino acids and trace elements that are almost absent in white bread. Thiamine (B1) strengthens the nerves, riboflavin (B2) helps in the creation of red blood cells, Pedoxin (B6) provides prevention sugar diabetesAnd Kobalomin (B12) protects against anemia. Ascorbic acid (C) slows down the processes of aging, tocopherol (E) has a positive effect on the heart and kidneys. Folic acid improves blood pantothen with allergies and skin disease. And this list is far from complete.

However, this does not mean that everything is always necessary to consume only black bread. It is worse assimilated by the body than white. Baton, baked only from rye flour, will be heavy for the stomach. Therefore, on bread plans for rye flour, wheat is added. Black bread is contraindicated in those people who have increased acidity of the body (acidity rye breadis 7 - 12 degrees) suffering ulcerative disease Stomach I. duodenal gut, gastritis. In Rzhan bread 40 - 45% carbohydrates. So people prone to completeness, it is desirable to be involved. True, in this place nutritionists did not come to a common opinion. Many indicate that black bread is less calorie, and the fiber cleans the body well and derives excess fat from it.

Rye black bread is not recommended to give children aged 3 years. Their enzyme system has not yet been so formed to split carbohydrates, there will be problems with the work of the GCT. It is not necessary to eat black bread and if your menu is rich in a variety of products, and you have the opportunity to get all the necessary substances not only from bread, but also from meat, milk, vegetables and fruits. In addition, let's not forget that bread on the table is not only useful substances and calories. This is still taste and smell. If you are waiting for guests to the table - do not refuse to people in pleasure.

So, decide for yourself, preferably after a conversation with a nutritionist. Only in no case do not eat fresh bread. In such a baton, sometimes warm, starch is still in the form of a coolness. Instead of freely split in the stomach, it will irritate its walls. Technologists consider that bread gains their best condition after 16 - 18 hours after baking.

Attention!
When copying texts, setting an active link to the site as a source is required!

The information set forth in the articles is introductory and before self-treatment it is necessary to consult with your attending physician.

Another 15 years ago, people did not chew continuously, enjoying the palette of tastes of chips and crackers stylized under a natural product. There were simple products and were healthy. The basis of the menu was bread - he worried about 3 days without chemical bars.
And no one has panicked calories - properly mazal with cream oil sandwiches, and the remains of bread left near the garbage - for pigeons and stray dogs, and did not throw it together with plastic bottles and worn shoes ...

Today there is bread consider a bad habit. The appearance of cellulite, obesity, fullness, poor digestion - in which sins do not blame the flour product!

Imagine the perfect breakfast without fiber is difficult. If you woke up 2-3 hours ago, and energy reserve is exhausted, then you ate "something is wrong." Or generally forgot to have breakfast. One of the options for a good start of the day - dried bread with a thin layer of oil and a glass of orange Freasha or Muesli with dried fruits and nuts.

The main thing is to recharge the vitamins of the group V. without them apathy, exhaustion and bad mood guaranteed. In addition, the group's vitamins are supported by "colleagues", helping them faster to breathe. Esieving half a kilogram of bread per day, you ensure yourself with a daily rate of calcium by 17%, phosphorus - by 61%, magnesium - by 48%, iron - by 70%.

What bread is more useful - white or black?

White or black? Despite a pleasant taste, less useful. It has little fiber and other nutrients. The same iron in white bread is less than in black. Black has a positive effect on the reproductive function. But his benefit also should not overestimate. People having increased acidity of the stomach, or an ulcer should be preferred by white.

And black, and white bread contains amino acids - "bricks" of proteins. Fat - a little (0.5-1.5%). Often bread squeeze various additives: sunflower seeds, flax, pumpkins; dried fruits - prunes, kuragoy; Nuts, olives and olives ...

German researchers have proven that the crust is an inexhaustible source of antioxidants and the benefit of it more than from the pulp.

The label on the package must contain all the necessary information: the manufacturer, the production period (from 24 to 48 hours), the composition of the product. Do not buy bread in dubious kiosks - you need to know where bread baked, or used for this high-quality flour, or added to the dough breaks, flavors, artificial starters ...

Bread and diet

Sitting on the diet, do not hurry to cross the bread from the menu. First, the next day you will wait in the morning "not from that foot." Vitamin B, contained in flour products, helps to free themselves serotonin - hormone joy. It is getting fat from bread, but from what is put on it above - oils and sausages. Supply buns, fried patty, cookies, cakes and cakes add extra centimeters. If you lose weight, eat black bread - the fiber "will take out" from the body ballast and reduce the level of cholesterol in the blood.

To replenish fiber reserves is better in the first half of the day - carbohydrates are split in daylight, and after 16.00 it is better to lean in proteins. If you are not prone to completeness, bread can be used for dinner.

The perfect option is bread with bran: And useful, and nutritionally, and kilograms will not add. The only nuance - raw bran contains aptic acid that prevents the absorption of minerals. Processed this property is losing.

Translation from http://archive.wz.lviv.ua.

Bread has a unique dietary reputation: on the one hand, every day you buy and eat every day, on the other hand, nutritionists often declare bread almost an excess product and recommend expelled it from their diet to those who want to improve health and shape. The roots of such a dual relationship lie, no matter how paradoxically, in the extreme diversity of bread, which, depending on the composition and species, may be "dietary evil", and the most valuable product in the diet.

Before talking about the benefits and harm of bread, you need to deal with it compositionwhich affects its properties. Bread bakes from flour, liquid (most often it is water), all sorts of additives and yeast or spawn. Break-free bread is all sorts of flat flat cakes, pita, etc. Where in this composition variables, which may vary?

First, it is flour. It can be wheat or rye (less often - buckwheat, barley and other cereals), fine grinding of higher grades or wallpaper. From the depth of treatment and grinding, on how much grains were cleaned before a grinding, it depends on how much the bread will be how much useful trace elements will be contained.

Secondly, test brewing method. The process of brewing is necessary in order to make bread lush and duffed, and now for these purposes in the overwhelming majority of cases, yeast are used. It is much less likely to use malten or hop, which is more natural and useful for the body, but bread, for the preparation of which it is used, rises slower, it is more laborious in baking, therefore it is almost impossible to meet it in mass production of bread.

Thirdly, additives. In the classic bread can include such ingredients, like spices, cumin, sesame, etc. But there are also dessert bread varieties - in their composition you can meet dried fruits, and honey, nuts, and cheese, and others - sometimes very unexpected - ingredients. In bread, designed for diet food, includes whole grains, bran and plant components.

Grass - rye and wheat - by ourselves contain a lot of useful trace elements, among which vitamins A and E, potassium minerals, magnesium, selenium, copper, iodine, etc. In the grains there is a fiber, which improves the intestinal peristalsis, has a positive effect on the digestion as a whole. In addition - and this is perhaps the most important dignity, the bread is an excellent source of energy: a complex carbohydrate that is able to saturate you. If there is no oil and fats when baking it, then the fat content in bread is minimally, the content of carbohydrates, on the contrary, maximum, and the protein content ranges from 5-9% depending on the type of bread.

Harm harbors. The lion's share of useful elements in the cereals is contained in the shell and the embryo - and this is exactly those parts of the grain that is removed in the production of flour of fine grinding. Losing almost all useful substances, flour becomes an "empty" food product, still capable of saturating and producing carbohydrates, proteins and fats. White wheat flour of higher grades is a product with a high glycemic index, white baking (especially sweet) is a simple carbohydrate that is instantly absorbed and quickly raises blood sugar levels. In addition, bread from such flour cannot be called dietary: white bread calorie reaches 260-300 kcal, and these calories are perfectly postponed into body fat depot.

What bread is more useful

Now and then questions arise and even disputes about what bread is more useful for the body, what kind of variety it retains the maximum of useful trace elements, which is suitable for diet food, etc. Let's try to clarify all the questions!

Wholegrain or ordinary?
It is definitely more useful than ordinary bread from the "clean" flour. Preserved useful trace elements and vitamins, lower calories, low glycemic index, the presence of fiber that does well affect digestion is sufficient arguments in support of this approval.

Black or white?
Bread from rye flour is useful for the body, but it is impossible to say that bread from wheat flour - no. He has its advantages (for example, a higher protein content and the presence of some vitamins that are not in Rzhan Bread). The main drawback of wheat bread from white flour of a thin grinding is that baking from such flour has a high glycemic index, it is more calorie than black bread.

Yeast or frustration?
Bread on Zakvask is used for dietary food and is more useful because of its naturalness. For digestion, it is also more useful. But, unfortunately, it is practically not produced massively, therefore 99% of bread on store shelves are baked using yeast.

Fresh or dried up?
Dried bread is more useful for the digestive tract (as it has less stickiness) compared to very fresh and soft - and even more hot - bread. Otherwise, there is no difference between fresh and dry bread.

With additives or without?
If the additives are implied bran and solid grains, then this bread is definitely worth it to give "green light". If we are talking about dried fruits, nuts, seeds, etc., then keep in mind that such bread is much calorie and often contains a large percentage of fat.

Shop or home?
With baking homemade bread You have a chance to use natural start-up instead of yeast and generally choose any ingredients to your liking - this is the main advantage of bread, baked with your own hands.

Important! The average daily portion of the babber for an adult is 250-400 g (depending on the weight of a person and the level of its physical activity). For diet nutrition It is not recommended to eat more than 150-200 g of bread per day. This rate includes all bread per day, and it is very desirable that it was not only white, but also black bread, and even better - whole wheat bread With bran.

Scientists decided to find out whether black bread is truly brings our health benefits, while white is harm. As it turned out, there is no unambiguous truth in this statement: the body simply responds very differently to the use of these foods.

Over the past few years, white bread has overwhelmed the mass of accusations to his address: nutritionists regularly attributed to him a destructive effect on human health. Wine everything is a large amount of carbohydrates in the composition and minimum fiber, which provokes the development of diabetes and obesity. The role of a positive hero. Scientists were distinguished by black bread: it was "dubbed" useful due to the content of a large number of trace elements, plant fibers and other nutrients.

Israeli scientists decided to find out if it really is. Experts from the Weitzmann Institute in Rehuhovt conducted a study with the participation of twenty volunteers. The testes were divided into two groups: the first for two weeks actively used the black bread, and in the second diet, it was, respectively, white. In both cases, approximately 0.25% of calories was bread, and the remaining 0.75% of the menu formed usual dishes. After 4 weeks, both groups were changed in places and started using a different type of bread.

During the entire experiment, within the framework of which people adhered to a cereal diet or completely refused to eat bread, experts carefully tracked any changes in the health state of the subjects. Thus, the oscillations of the concentration of glucose, microelements and proteins in their blood, as well as pressure drops, change in weight and other physiological indicators were observed.

After analyzing the results, the researchers came to very unexpected conclusions: it turns out that white and black bread have a practically the same effect on the functioning of the body and did not affect the metabolism. But the most curious is that the body of each person is very different reacts to white and black bread. In each individual case, the reaction to wheat and rye flour is very different: it is for this reason one volunteer benefits white bread, and the other is exceptionally black.In addition, it turned out that none of the types of bread is capable of changing the microflora, and therefore the statement of the unconditional benefits of black health bread is just a myth.

Scientists have not yet been able to find a detailed explanation of such a cardinal difference in the influence of the same type of bread on the organisms of different people, but allow that differences in microbor microbores play a very important role here. The latter, as you know, are responsible for the processing of starch, glucose and other carbohydrates.

However, you can not forget about undoubted the benefits of the bran hubwhich is able clear The organism from slags and toxins, microbial microflora, normalize sugar level in blood, and also contains a nicotinic acidcapable of providing preventive and therapeutic effect on vessels and gastrointestinal tract, so bran bread It is useful under a number of diseases.

Bread bake from wheat flour of the highest grade, it is the source of easily-friendly carbohydrates, the excessive use of which, most often, leads to an increase in weight and the development of caries.

Chemical composition of white bread is

• 9 g of amino acids and proteins;
• 3.2 g of fats;
• 49 g of simple carbohydrates;
• 1.5 g of ash;
• 2.7 g of coarse nutritional fibers;
• 37 g starch;
• vitamins: PP, B1, B2, B9;
• minerals: manganese, iron, silicon, magnesium, iodine, calcium.

Attention! Nearly 13% of the daily rate of calories consumed is a grain piece, weighing only 100 g.

At the time when each calorie, the use of 100 g of wheat bread, bull or baton calorie calorie 240-260 kcal is still a real luxury. Moreover, it is to stop at 50-100 g of fresh white bread, with a fragrant crispy crust, cleansing is very difficult. Most likely, the use of such a product will reduce the effectiveness of weight loss or provoke a diet.

Being very useful for the body, bread may in case of use in the form of crackers. Flowing wheat bread is also recommended for consumption in case of poisoning, meteorism or in the rehabilitation period after surgical interventions.

Dietary features of ferrous varieties of bread

Black bread bake from rye flour, it contains less calories and more indispensable amino acids, coarse nutritional fibers, minerals: magnesium, iron, zinc, copper, selenium, silicon, vitamins: choline, a, b1, b2, b9, h, e, PP. Its recipe is often supplemented: raisins, honey, seeds, drinkers, prunes, nuts, anis, tmin, coriander or malt, additionally increasing the nutritional value of the product.

His best varieties are baked from wallpaper, sprinkled or seeded flour, it is also prepared by a weld. The most useful is the bread prepared from ruddled rye flour, as it has dietary properties.

Rough grinding flour, used for baking this product, allows you to maintain a maximum nutrient in it:

• more than 6 g proteins
• 1.2 g fat
• 33 g of complex carbohydrates
• 8 g of vegetable fiber
• 32 g Starch
• 2.5 g of ash

100 g of black bread is an average of 174 kcal.

The inclusion of black bread in daily nutrition reduces the risk of diabetes, cancer, ischemic disease Hearts, anemia, depletion, depression. Its use warns avitaminosis, deposition of salts and rock formation, contributes to the purification of blood and stable operation of the gastrointestinal tract.

Attention! Black bread is contraindicated with chronic diseasesassociated with the increased acidity of the stomach and in individual intolerance of gluten.

How to eat bread to lose weight

If the diet is observed for weight loss, nutritionists recommend replacing white bread in their daily diet to black to achieve higher weight loss results.

The use of 4 simple breadfinding rules for the purpose of weight loss will also help strengthen the result:

1. Want a thin waist - eat bread only in the morning.
2. Want not to recover - eat only 2 slicks per day.
3. Break-free bread has large dietary properties than ordinary yeast.
4. Sugari and toasts are more good than fresh bread and less deposited on the sides. Therefore, before use, slices of bread costs a little in the oven or toaster.

On the basis of rye bread, even a special diet contributing to weight loss is created. The daily diet consists of 10-12 slices divided into 5 servings used during the day. They are smeared with a thin, transparent layer of skimmed cottage cheese with greens, paste from avocado or combined with small pieces of vegetables, beef, chicken or fish. In this period, it is necessary to exclude sweet and fat from the diet, follow the conditions of drinking regime.

Nutritionists are confident: when weakness does not make sense to completely abandon the use of this product, since it perfectly quenches the feeling of hunger and saturates the body with biologically important elements. It is better to choose the most useful look and abide by moderation in its use.

Can there be bread on a diet - video