Even our ancestors said - bread is the head of everything. And indeed it is. This is not only very satisfying, but also an incredibly healthy product. But are all types of bread the same? This needs to be sorted out!
Types of bread
White bread, harm or benefit? This bread is made from wheat flour. Wheat is rich in vitamins and minerals, but before turning into white flour, it undergoes careful processing. Already during the creation of the flour itself, the grains lose part useful properties. To become white, such flour is processed more than once, over and over again leaving more and more vitamins. Another part is lost when baking bread.
This bread has no solids and is low in acidity. That is why it is quite easily absorbed by the body and is not contraindicated for people with various diseases. But those who follow the figure should be wary of him. calories white bread high, so do not abuse it.
Rye is much more resistant to frost than wheat, so rye bread was popular in northern Russia.
Rye bread and its calorie content
Rye bread, kneaded from rye flour. Such bread has a number of advantages over wheat bread. He less calories and the darker 
bread, the lower its calorie content. At the same time, the amount of vitamins and useful amino acids in rye bread is significantly greater. Although rye and wheat are almost the same in terms of the amount of vitamins, the preparation of black bread is not so detrimental to nutrients. Black bread is rich in fiber, which plays an important role in the normalization of digestion.
Brown bread is more resistant to mold as it is more acidic than wheat bread.. But precisely because of this property, rye bread is contraindicated for people with intestinal diseases. Besides vitamins contained in black bread are absorbed much worse, therefore, in order to get the maximum benefit from this product, you need to properly plan its use.
In connection with the alleged harmfulness of gluten, bakery products began to appear, in which gluten is absent. For their manufacture, coconut, chickpea and other flours are used, which are not of cereal origin.
Bread with bran and its calorie content
Another alternative to wheat bread is bran bread. Bran is the result of grain processing, which consists of hard shells of grains and flour particles.. Bran can be of different origin, and in terms of the amount of useful substances, they are in many ways superior to grains. Bran contains fiber, B vitamins, minerals. Bran bread has the same beneficial properties as pure bran. The calorie content of such bread has its own characteristics. Frightening numbers (250-300 kcal per 100 grams) is an indicator of high fiber content. It will not only not damage the figure, but also help to bring the body into shape. 
Bread without gluten
Gluten is a special type of vegetable protein found in grains. Recently, however, nutritionists almost unanimously shout about the dangers of this substance, and there are more and more labels “the product does not contain gluten” on store shelves. Some people are allergic to bread, namely gluten.
Nutritional value and what vitamins are contained in bread
Bran bread has a lot of hard particles. Therefore, it is not recommended to use it for people with gastritis, ulcers, pancreatitis and other diseases. digestive system.No nutritionist will say that bread should be completely abandoned. It contains a large amount of minerals and vitamins that the body needs. But you need to use it clearly in accordance with the characteristics of the body.
- If figure is important to you– give preference to rye bread or bread with bran
- If you are concerned about diseases of the intestines or digestive system, then before eating black or bran bread, you should consult a doctor
- White bread is not as healthy as it is commonly believed. It is better to replace it with rye or bran.
Italians prefer homebaked bread“Fukacha”, it also contains olives, is consumed with (usually olive) and wine vinegar.
Dessert wine is usually served with walnut bread with raisins and fresh grapes (grapes are very healthy and contain vitamins, you can read which ones.)
How to store bread properly? let's find out in our next video.
These are small organic matter. They are part of enzymes, so we can say that vitamins have an impact on metabolic processes.
Vitamins are not produced in our body, so they must be present in food. Lack of vitamins leads to beriberi (metabolic disorders).
Vitamin A is part of the rods of the retina. Avitaminosis - night blindness (a person does not see anything in low light [at dusk]). Contained in egg yolk, liver, fish oil.
Vitamin B1. Avitaminosis - "take-take" - edema, progressive paralysis of the limbs. Contained in yeast, wholemeal bread, buckwheat porridge.
Vitamin C(vitamin C). It is an antioxidant (slows down the oxidation of organic molecules). Avitaminosis - scurvy: bleeding gums, tooth loss. Found in fresh plants.
Vitamin D participates in the regulation of calcium and phosphorus metabolism, a lack in children leads to the development of rickets, when insufficient calcium is deposited in the bones and because of this they take on an irregular shape. Contained in the liver, egg yolk, fish oil, and also formed in human skin under the influence of ultraviolet rays.
Vitamins A and D are soluble only in fats, they are not found in low-fat foods.
Choose one, the most correct option. Rye bread is a source of vitamin
1) A
2) B
3) C
4)D
Answer
Choose one, the most correct option. Deficiency or absence of vitamin D in the body of an animal leads to metabolic disorders
1) carbohydrates
2) calcium
3) fat
4) proteins
Answer
Choose one, the most correct option. At infectious diseases It is recommended to take vitamin C, as it
1) destroys poisons secreted by microbes
2) destroys poisons secreted by viruses
3) protects from oxidation the enzymes responsible for the synthesis of antibodies
4) is an integral part of antibodies
Answer
Choose one, the most correct option. With a lack of vitamin B1, a person develops a disease
1) scurvy
2) night blindness
3) take-take
4) rickets
Answer
Choose one, the most correct option. Fish oil for humans is a source of vitamin
1) B1
2) B12
3) C
4)D
Answer
1. Choose three correct answers from six and write down the numbers under which they are indicated. Vitamins are organic substances that
1) participate in metabolic reactions
2) serve as a source of energy
3) control heat generation and heat transfer
4) are part of enzymes
5) enter the body with food
6) are synthesized in the endocrine glands
Answer
2. Choose three correct answers from six and write down the numbers under which they are indicated. Vitamins are organic substances that
1) needed by the body in small amounts
2) affect the conversion of glucose to glycogen
3) are part of enzymes
4) are a source of energy in the body
5) balance the processes of formation and release of heat
6) enter the body, as a rule, along with food
Answer
Establish a correspondence between the symptom of the disease and the vitamin, with the lack of which it is associated: 1) A, 2) C. Write the numbers 1 and 2 in the correct order.
A) bleeding gums
B) blurred vision at dusk
B) tooth loss
D) damage to the cornea of \u200b\u200bthe eye and skin
D) decreased resistance to disease
Answer
Establish a correspondence between a sign of human hypovitaminosis and vitamin: 1) D, 2) C. Write down the numbers 1 and 2 in the order corresponding to the letters.
A) bleeding gums
B) delayed overgrowth of fontanelles
B) decreased immunity
D) loosening and loss of teeth
D) deformity of the bones of the legs
E) chest deformity
Answer
1. Establish a correspondence between the value of a vitamin for the human body and the type of vitamin: 1) A, 2) D, 3) C
A) increases the body's defenses
B) is part of the visual pigment
B) prevent rickets
D) prevents bleeding gums
D) improves vision at dusk
E) participates in the formation of bone tissue
Answer
2. Establish a correspondence between the symptoms of diseases and vitamins, the lack of which causes these symptoms: 1) A, 2) C, 3) D. Write down the numbers 1-3 in the order corresponding to the letters.
A) decreased visual acuity
B) damage to the skeletal system
B) changes in the shape of the chest
D) damage to the cornea of the eye and the epidermis of the skin
D) bleeding gums
E) tooth loss
Answer
3. Establish a correspondence between the characteristics and types of vitamins: 1) retinol, 2) ascorbic acid, 3) calciferol. Write down the numbers 1-3 in the order corresponding to the letters.
A) during round-the-world travels, sailors with a lack of vitamin had scurvy
B) the lack of this vitamin is manifested by rickets
B) belongs to the group of water-soluble vitamins
D) with beriberi, a disease occurs night blindness
D) ensures the full development of the skeletal system and muscles
E) 100 g of rosehip contains 650 mg of this vitamin
Answer
Establish a correspondence between the symptoms of diseases and vitamins, the lack of which causes these symptoms: 1) A, 2) B, 3) C. Write the numbers 1-3 in the order corresponding to the letters.
A) dry skin
B) damage to the cornea of the eye
C) decrease in the body's resistance to infectious diseases
D) blurred vision at dusk
D) disorder of the nervous system
E) bleeding gums and tooth loss
Answer
Analyze the table "Vitamins". For each cell marked with a letter, select the appropriate term from the list provided.
1) E - tocopherol
2) B1 - thiamine
3) A - retinol
4) formed in the skin under the influence of sunlight
5) vegetable oil, green vegetables
6) cereals, yeast
7) resistance to infections, strengthening of blood vessels
8) regulates carbohydrate metabolism and tissue respiration
Answer
Establish a correspondence between the properties and substances that possess them: 1) vitamins, 2) hormones. Write down the numbers 1 and 2 in the order corresponding to the letters.
A) are part of the enzymes
B) enter the body, as a rule, along with food
C) provide regulation and integration of body functions
D) low molecular weight organic compounds
E) amino acids, polypeptides, proteins and steroids
E) secreted by endocrine glands
Answer
Vitamin D is known to be fat-soluble and is involved in bone formation. Using this information, select three statements from the list below that relate to this description this vitamin. Write down the numbers corresponding to the selected answers. (1) Vitamin D regulates the exchange of calcium and phosphorus salts, contributing to the normal development of the skeleton. (2) Vitamin D is activated in human skin by exposure to sunlight. (3) With a lack of sunlight or vitamin D, children develop a disease - rickets. (4) The daily value of vitamin D is 2.5 mg. (5) Vitamin D can accumulate in the human body by dissolving into adipose tissue. (6) Excess vitamin D can cause hypervitaminosis.
Answer
It is known that with a lack of vitamin A, twilight vision is disturbed, and an excess causes poisoning. Using this information, select three statements from the list below that apply to this description of this vitamin. Write down the numbers corresponding to the selected answers. (1) Vitamin A is found in butter, milk, meat, liver, eggs, and carrots. (2) The daily value of vitamin A is 1.5 mg. (3) Vitamin A is involved in the formation of the visual pigment rhodopsin. (4) With a lack of vitamin A, a person develops night blindness - lack of vision at dusk. (5) Vitamin A is a fat-soluble vitamin. (6) Excess vitamin A causes hypervitaminosis, characterized by nausea, headaches, and weakness.
Answer
It is known that water-soluble vitamin C is found in plant foods. Using this information, select three statements from the list below that apply to this description of this vitamin. Write down the numbers corresponding to the selected answers. (1) Vitamin C is called ascorbic acid. (2) Lack of vitamin C causes scurvy, which is called scurvy in Latin. (3) The daily value of vitamin C is 100 mg. (4) Vitamin C is found in fresh vegetables, berries and fruits. (5) Water-soluble vitamins are not stored in the body. (6) Eating plants rich in vitamin C helps strengthen gums, teeth, blood vessels, and enhances immunity.
Answer
© D.V. Pozdnyakov, 2009-2019
Vitamins are not produced in our body, so they must be present in food. Lack of vitamins leads to beriberi (metabolic disorders).
Vitamin A is part of the rods of the retina. Avitaminosis - night blindness (a person does not see anything in low light). Contained in egg yolk, liver, fish oil.
Vitamin B1. Avitaminosis - "take-take" - edema, progressive paralysis of the limbs. Contained in yeast, wholemeal bread, buckwheat porridge.
Vitamin C(vitamin C). It is an antioxidant (slows down the oxidation of organic molecules). Avitaminosis - scurvy: bleeding gums, tooth loss. Found in fresh plants.
Vitamin D participates in the regulation of calcium and phosphorus metabolism, a lack in children leads to the development of rickets, when insufficient calcium is deposited in the bones and because of this they take on an irregular shape. Contained in the liver, egg yolk, fish oil, and also formed in human skin under the influence of ultraviolet rays.
Vitamins A and D are soluble only in fats, they are not found in low-fat foods.
MORE INFO: Vitamins
TASKS WITH THIS TOPIC: Vitamins
Tests and assignments
100. What role do vitamins play in the human body
A) they are a source of energy
B) perform a plastic function
B) serve as components of enzymes
D) affect the speed of blood flow
269. Lack of vitamin A in humans leads to disease
A) night blindness
B) diabetes
B) scurvy
D) rickets
1130. Lack of calcium and phosphorus is observed in the bones of children
A) often sick with the flu
B) who have had measles
B) suffering from rickets
D) suffering from anemia
1186. The lack of vitamins in human food leads to metabolic disorders, since vitamins are involved in the formation
A) carbohydrates
B) nucleic acids
B) enzymes
D) mineral salts
1500. Vitamins in the human and animal body
A) regulate the supply of oxygen
B) affect growth, development, metabolism
B) cause the formation of antibodies
D) increase the rate of formation and breakdown of oxyhemoglobin
1501. Rye bread is a source of vitamin
A) A
B) C
B) C
D) D
1502. In human skin, under the influence of ultraviolet rays, vitamin
A) A
B) C
B) C
D) D
1503. In infectious diseases, it is recommended to take vitamin C, as it
A) destroys poisons secreted by microbes
B) destroys poisons secreted by viruses
C) protects from oxidation the enzymes responsible for the synthesis of antibodies
D) is an integral part of antibodies
1521. What vitamin is included in the composition of the visual pigment contained in the photosensitive cells of the retina
A) C
B) D
B) B
D) A
1714. With a lack of vitamin B1, a person develops a disease
A) scurvy
B) night blindness
B) take it
D) rickets
1783. Deficiency or absence of vitamin D in the body of an animal leads to metabolic disorders
A) carbohydrates
B) calcium
B) fat
D) proteins
1801. What vitamin should be included in the diet of a person with scurvy?
A) A
B) C6
B) C
D) D
1832. With a lack of vitamin C in the body, a person becomes ill
A) scurvy
B) rickets
B) take it
D) diabetes
2186. With a lack of vitamin A in the human body
A) blurred vision
B) the content of hemoglobin in the blood decreases
C) carbohydrate metabolism is disturbed
D) disruption of blood clotting
2344. Fish oil for humans is a source of vitamin
A) B1
B) B12
B) C
D) D
2716. Consumption of products or special medicinal preparations containing vitamin D
A) increases muscle mass
B) prevent rickets
B) improves eyesight
D) increases hemoglobin content
2999. Lack of vitamin A in the human body leads to
A) bleeding gums
B) blurred vision
B) a decrease in the amount of calcium in the bones
D) violation of carbohydrate metabolism
Choose three correct answers from six and write down the numbers under which they are indicated. Vitamins are organic substances that
1) participate in metabolic reactions
2) serve as a source of energy
3) control heat generation and heat transfer
4) are part of enzymes
5) enter the body with food
6) are synthesized in the endocrine glands
Establish a correspondence between the symptom of the disease and the vitamin, with the lack of which it is associated: 1) A, 2) C.
A) bleeding gums
B) blurred vision at dusk
B) tooth loss
D) damage to the cornea of \u200b\u200bthe eye and skin
D) decreased resistance to disease
Establish a correspondence between the value of a vitamin for the human body and the type of vitamin: 1) A, 2) D, 3) C
A) increases the body's defenses
B) is part of the visual pigment
B) prevent rickets
D) prevents bleeding gums
D) improves vision at dusk
E) participates in the formation of bone tissue
Answers to tests marked with numbers can be found in the "USE" section
Bread - a source of vitamins?
Different types of bread
There are different opinions about the benefits and harms of bread products.
Is this true, and what do we lose by refusing bread?
Perhaps it is difficult to find a product more versatile. There are many useful substances in bread that the body needs. Bread contains the entire set of B vitamins, vitamins A, K and E, sodium, chlorine, zinc, selenium, copper, cobalt, magnesium, silicon, potassium, manganese, iodine. A complete rejection of bread can lead to depression, irascibility, fatigue and dissatisfaction with yourself, because the cereal product is one of the main sources of vitamin B, which regulates the function of our nervous system and provides protection from stress.
Let's take a closer look at the role that vitamins contained in bread play in the life of the body.
Vitamin A
Without vitamin A, normal protein synthesis and metabolism, the health of cells, teeth and bones, and the proper distribution of body fat are impossible; it slows down aging and helps new cells to appear and grow.
Perhaps everyone knows about the importance of vitamin A for vision. It is of great importance for the perception of light - photoreception, for the work of visual analyzers and the normal state of the retina.
A clear work of the immune system and effective protection against infections is also impossible with a lack of vitamin A. It increases the resistance of the mucous membranes to viruses, promotes greater activity of leukocytes, protects the respiratory tract, gastrointestinal tract, and genitourinary system from infections. The endocrine system also often fails if vitamin A is not enough.
Vitamin A is found in yellow, red and green vegetables and fruits, as well as in many berries and herbs. Of the plants and fruits, carrots, apricots, pumpkin, spinach and parsley are the most rich in them.
However, the best sources of vitamin A are liver and fish oils, butter, grains, egg yolks, whole milk, and cream.
B vitamins
B1 (thiamine) - participates in the digestion process, helping the absorption of fats, proteins and carbohydrates.
B2 (riboflavin) - improves metabolic processes and increases the visual abilities of the body. It also affects the condition of the skin and synthesizes hemoglobin.
B3 (nicotinic acid) - synthesizes proteins and fats, releases energy from nutrients; B4 (choline) - improves memory, is involved in the transport of fats in the liver.
B6 (pyridoxine) - regulates the activity of the nervous system, regenerates red blood cells, forms antibodies.
B8 (inositol) - normalizes sleep, restores nerve tissue, improves skin turgor and helps reduce the accumulation of fat in the liver.
B9 (folic acid) - participates in the formation of red blood cells and promotes the formation of nucleic acids.
B10 (para-aminobenzoic acid) - helps the body absorb protein, participates in the work of the intestines, creates red blood cells.
B11 (levocarnitine) - improves the ability to exercise for a long time, increases the efficiency of the brain, heart, kidneys and muscles
B12 (cyanocobalamin) - supports the development of the nervous system, is involved in the creation of red blood cells.
The effect of vitamin E on the body is difficult to overestimate.
Vitamin E prevents aging, increases the body's defenses, delays the development of heart failure in case of damage to the heart vessels, improves the functioning of the sex and other endocrine glands, prevents the formation of blood clots, helps with impaired potency in men and threatened abortions in women, acting in conjunction with vitamin A protects the lungs from the influence of polluted air, accelerates the healing of burns, and normalizes muscle function.
As you can see, the vitamins contained in bread play an undeniably huge role in the life of the body. Therefore, do not deprive your body of the necessary vitamins and minerals. Choose the right bread, which contains more nutrients (sprouted bread, yeast-free bread).
The main rule in eating bread is to always remember the measure!
Brown bread today is made from a mixture of rye and wheat flour with the addition of sourdough. Thanks to this composition, as well as a special production technology, this product has a completely unique taste and aroma. And it is also considered the most useful, because it contains a large number of different vitamins.
Choose your recipe
Most of all, black bread contains B vitamins, which are considered vital for the normal functioning of the central nervous system (CNS) and various organs. Vitamin B1 (thiamine), which is especially abundant in this product, has a beneficial effect on the state of the central nervous system, muscles and heart. It is he who is responsible for a good memory and clarity of thought.
Vitamin B2 (riboflavin), present in black bread in a slightly smaller amount, is considered an antioxidant. It supports the functions of many systems in the human body, including the cardiovascular, nervous and digestive systems, and also has a beneficial effect on blood formation. Well, vitamin B9 (folic acid) is actively involved in the formation of nucleic acids RNA and DNA. It is especially useful during pregnancy.
A person receives with black bread and another important vitamin - B3 or nicotinic acid. This substance contributes to the normalization of fat metabolism and the formation of energy. And nicotinic acid perfectly calms the nerves, prevents the development of diabetes and hypertension. Well, the vitamin B7 (vitamin H) contained in this product regulates the metabolism of sugars in the body.
In addition, this product also contains a lot of vitamin E, which helps to eliminate harmful toxins from the body and strengthen the human immune system. It is believed to help prevent the formation of malignant cells.
In addition to vitamins, black bread is also rich in various trace elements, including sodium, magnesium, potassium, calcium, zinc, selenium, iodine and others. Not surprisingly, this product is considered the most useful among bakery products. It is believed that a crust of black bread, heartily rubbed with garlic, is an excellent prophylactic against colds.
Despite its obvious beneficial properties and high value, black bread is not recommended for people suffering from peptic ulcers, gastritis or hyperacidity stomach. It is also harmful to those who are prone to flatulence. Such bread is harder to digest, can cause fermentation and has a high acidity, which protects the product from the occurrence of mold in it.
For many centuries, black bread has been one of the most popular foodstuffs in Russia. Due to the high yield of rye, the cost of black bread was low. At the same time, the complex of vitamins contained in rye bread helped people prevent various diseases.
B-complex vitamins
Most of all, black bread is rich in B vitamins. These elements are water-soluble. Unlike fat-soluble ones, they do not accumulate in the body, so hypovitaminosis of B-group vitamins is quite common, but an overabundance is very rare.
The main B-complex vitamins found in black bread are B1 (thiamine) and B5 (pantothenic acid). Thiamine is necessary for the normal functioning of the nervous and cardiovascular systems, as well as normal digestion. Pantothenic acid is needed for many important metabolic processes that occur daily in the human body.
The rest of the B vitamins are present in black bread in a slightly smaller amount. Among them are B2 (riboflavin), B6 (pyridoxine) and B9 (folic acid). Riboflavin is necessary for metabolism, affects vision and skin condition. Pyridoxine regulates the functioning of the nervous system, is involved in hematopoiesis and the formation of antibodies. Folic acid is very important for building healthy cells.
Black bread is also rich in choline, which is conventionally referred to as a B-complex vitamin. Choline is necessary for the nervous system, has a beneficial effect on memory, participates in the metabolism of carbohydrates, regulates insulin levels and has a hepatoprotective effect.
Other vitamins
In addition to B vitamins, brown bread contains vitamins E, PP (nicotinic acid) and H (biotin). Vitamin E is an important antioxidant and a strong immunomodulator that reduces the risk of developing cancer. Nicotinic acid plays an important role in redox processes. Biotin regulates the metabolism of proteins, fats and sugars.
Minerals
In addition to a variety of vitamins, rye bread has a high content of minerals. Among them are such trace elements as iron, zinc, iodine, copper, manganese, selenium, chromium, fluorine and silicon. Macronutrients that black bread is especially rich in include potassium and phosphorus. In smaller quantities, brown bread contains important macronutrients such as magnesium and calcium.
Rye bread is useful not only due to the diverse vitamin and mineral composition, but also due to the high content of essential amino acids and dietary fiber. When buying black bread, it is advisable to choose one that was baked on rye sourdough without the use of yeast. Such bread is more useful.
Sources:
Black bread ( ) is a source of vitamin, which is necessary for the normal development and functioning of the human body ( ). No wonder there has long been an opinion that bread gives a person ( ) strength and a lot of health. What vitamins ( ) are found in black bread? and why it is necessary even for those people who follow a strict diet.
Our ancestors used wheat grains for food. Thanks to this product, their diet became more useful and varied. Wheat went well with meat in any form and also gave a lot of strength. And importantly, there was no need to hunt grains, which greatly simplified the lives of many people at that time.
Today this is no longer to be found. Once upon a time, ordinary grains turned into delicious buns and fragrant bread, which is present on the table of every family. To set the table for the holiday, they begin, first of all, with the fact that they take out bread. Only after that, the rest of the dishes were put on the table.
But one question remains that worries many - can vitamins remain in foods that have undergone heat treatment? Is black bread really good for the human body?
What vitamins are in bread?
To determine which vitamins ( a group of low molecular weight organic compounds of relatively simple structure and diverse chemical nature) black bread is rich, first you need to understand what vitamins ( a group of low molecular weight organic compounds of relatively simple structure and diverse chemical nature) are originally found in wheat, from which all bakery products are baked.
Thiamine is one of the important vitamins of the group ( the totality of something) B1, which is found in wheat flour. It helps the human body synthesize all carbohydrates and fats. It also allows the functioning of the nervous system. If there is not enough thiamine in the body, then the person ( a social being with reason and consciousness, as well as a subject of socio-historical activity and culture) will develop very slowly in terms of mental development. Paralysis may develop and muscles may atrophy. Daily use of this component should be present in the diet of every person.
Riboflavin - this vitamin of group B2 helps to moisturize all mucous membranes. It is responsible for the functioning of the thyroid gland and reproductive organs. With its insufficient amount in the human body ( a social being with reason and consciousness, as well as a subject of socio-historical activity and culture) may develop photophobia, depression, and disturbed normal sleep.
Pantheonic acid is involved in all life processes that occur in the human body. Even the slightest deficiency can disrupt the functioning of vital organs.
Folic acid. It belongs to the B9 group of vitamins. It allows you to strengthen the immune system, improves work circulatory system. With a lack of this acid in humans ( a social being with reason and consciousness, as well as a subject of socio-historical activity and culture) may develop anemia. This is especially dangerous for pregnant women. Indeed, with its lack, it will be quite difficult to form a neural tube in an infant.
An important vitamin that is part of the bread is PP. If it is not enough in the body, then dermatitis may begin to develop, which may be accompanied by the presence of more serious diseases. Due to the lack of PP, hair begins to fall out. Due to the presence of nicotinic acid in black bread, it is very often used for prophylactic remedies for hair loss. From it you can prepare various masks and decoctions. Vitamin PP strengthens hair roots, making them thick and shiny.
The above vitamins are found in large quantities in both black and white bread. Although the most useful is a product that is prepared on the basis of whole grains and using malt. But do not think that ordinary bread does not bring any benefit. Everything is just the opposite!
Why is rye bread useful?
Perhaps, rye bread among its relatives is the most satisfying and healthy. This is not strange. After all, it contains 4 times more vitamins than, for example, white.
Since ancient times in such bread ( a food product obtained by baking, steaming or frying a dough consisting of at least flour and water) there is a sufficiently large number of macro- and microelements, as well as vitamins and amino acids necessary for the normal functioning of the body. Such bread is prepared on the basis of rye sourdough. At the same time, it contains a minimum amount of white flour: only a third. It has long been known and proven that rye bread is the most beneficial for humans.
Such bread is very widely used for medical purposes. It is very often advised to use it for those people who suffer from constipation. It has on the body a living body that has a set of properties that distinguish it from inanimate matter, including metabolism, self-maintenance of its structure and organization, the ability to reproduce them when) is quite a positive impact. As a result, intestinal motility improves, and feces are excreted naturally without much difficulty. The use of rye bread in food helps to eliminate toxins and toxins. For this reason, it is recommended to use it during strict diets.
Rye bread ( a food product obtained by baking, steaming or frying a dough consisting of at least flour and water) is rich in vitamin A. It acts as a natural antioxidant, perfectly strengthens the skeletal system and is responsible for the overall well-being of a person ( a social being with reason and consciousness, as well as a subject of socio-historical activity and culture). This component is very useful for vision. It is worth noting the content in rye bread ( a food product obtained by baking, steaming or frying a dough consisting of at least flour and water) vitamin E or, as it is popularly called, the beauty vitamin. With its deficiency in the body ( a living body that has a set of properties that distinguish it from inanimate matter, including metabolism, self-maintenance of its structure and organization, the ability to reproduce them when) skin integuments are significantly affected. Because of this, wrinkles may appear prematurely.
Black bread is a source of vitamins for humans!
It is necessary to raise the question of what is the difference between rye and ordinary brown bread? Does the vitamin composition of these products differ? And what product is the most useful and necessary for a person ( a social being with reason and consciousness, as well as a subject of socio-historical activity and culture)?
The standard brown bread that we are used to buying in the store differs from rye bread in that it contains a very small amount of white flour. Those who bake bread on their own at home should not experiment. Experts recommend adhering to the following proportion for making brown bread ( a food product obtained by baking, steaming or frying a dough consisting of at least flour and water): all you need to add is a couple of tablespoons of malt per loaf of bread. Otherwise, it will be almost impossible to get a soft and fluffy dough.
In principle, the vitamins contained in black bread are also present in rye bread. The only difference is that for baking the product, grain is used, which is pre-processed using a special technology. It should also be noted that black bread contains diastasis. It contributes to the normal functioning of the gastrointestinal tract. Thus, the processing of carbohydrates and fats is much faster.
If you eat black bread in large quantities, it can cause bloating. In this case, it would be best to make crackers from bread. To do this, it will be enough to cut brown bread into small pieces and place it in the oven for a few minutes. Homemade crackers can be used both for stomach problems and for poisoning.
Black bread ( a food product obtained by baking, steaming or frying a dough consisting of at least flour and water) helps to maintain the state of hemobin in the blood at the proper level. It is useful for pregnant women, as well as for people who suffer from anemia.
If you want to strengthen your immune system, then it will be enough to grate the crust of black bread with a clove of garlic.
This method was used by our ancestors. Thus, you can protect yourself from colds and viral diseases. At the same time, the combination of garlic and fresh black bread ( a food product obtained by baking, steaming or frying a dough consisting of at least flour and water) quite tasty!
Complex of vitamins of group B: where and how to get it?
Complex of vitamins of the group ( the totality of something) (the totality of something) (the totality of something) B - perhaps the most extensive of all groups of vitamins in general. Only vitamin P can compete with it in terms of the number of incoming substances, under the name of which about 150 different substances are understood. But the B vitamins at the same time perform a much wider range of various functions and regulate the flow of a much larger number of reactions in the body.
Of course, our body daily needs quite decent amounts of these substances according to vitamin norms. Of course, if the daily norm of the entire complex of B vitamins is put on hand, then its weight may not be felt, but the food products that contain this norm will take quite a weighty shopping bag.
This string bag will contain a very colorful set of dishes: from fruits and herbs to animal by-products and fish caviar. Moreover, such a string bag will still need to be able to compose and choose the right ingredients for it. To do this, you need to be well versed in the vitamin filling of most food products.
Let's take a closer look at which vitamins from the complex of B vitamins and in which products are contained, and then we will make up a kind of consumer vitamin basket, emptying which, we will provide ourselves with all the necessary B vitamins.
Where is vitamin B1 found?
In nature, vitamin B1 is produced only by microorganisms and plants. Animals, eating various plant products, are already secondary sources of vitamin B1. In addition, in ruminants, the intestinal microflora produces vitamin B1 in such quantities that the animal itself is enough for normal life.
in the largest quantities ( ) vitamin B1 is found in wholemeal bread and bran, peas, spinach, beans and soybeans, carrots, cabbage, potatoes, yeast. However, most of all it is in offal of animal origin: pork and beef liver, kidneys, heart, where it accumulates.
The main sources of vitamin B2
As with vitamin B1, most vitamin B2 is found in offal. So, 50 grams of beef or pork liver is enough to fully provide the daily norm in riboflavin for an adult ( a social being with reason and consciousness, as well as a subject of socio-historical activity and culture).
In addition, there is a lot of vitamin B2 in eggs, yeast, various mushrooms, dairy products, buckwheat and cabbage. It is interesting to note that almonds are almost as good as eggs in terms of riboflavin content: 150 grams of both is enough for an adult to eat to get their daily allowance.
How do we get vitamin B3?
Vitamin B3 is contained in almost the same products ( ), as the two previous vitamins, only in slightly different quantities.
The richest in it, again, are offal, as well as meat, eggs, fish, and milk. Of plant foods, important sources of vitamin B3 are peanuts, wheat germ, pineapple, broccoli, dates, carrots, whole grains, and cereals. Also, vitamin B3 is found in large quantities in various herbs: parsley, alfalfa, ginseng, fennel, dandelion leaves, nettle.
Foods rich in vitamin B5
Due to its wide distribution in nature, vitamin B5 in sufficient quantities ( a category that expresses the external, formal relationship of objects or their parts, as well as properties, connections: their size, number, degree of manifestation of a particular property) enters our body ( a living body that has a set of properties that distinguish it from inanimate matter, including metabolism, self-maintenance of its structure and organization, the ability to reproduce them when) with almost any mixed diet.
Eggs, fish, meat and dairy products, fruits and vegetables, various cereals, wholemeal bread are all important sources of vitamin B5 for the body. In addition, there is a lot of vitamin B5 in nuts, green parts of plants and yeast.
Vitamin B6 and its sources
Vitamin B6 is easiest for us to get from animal products - they have the maximum content. Offal, sirloin meat of domestic animals, poultry, eggs, fish, caviar, milk, seafood, cod liver - all these are products, the regular presence of which on the table provides us with an abundance of vitamin B6 in the diet.
In addition, vitamin B6 is found in abundance in various plant foods ( Product - food (in the phrase "food")). Among them are buckwheat, green leafy vegetables, legumes, avocados, bananas, walnuts and soybeans.
What contains vitamin B9?
We get vitamin B9 mainly from plant products. It is abundant in bananas, citrus fruits, leafy green vegetables, yeast, and legumes. There is also a lot of vitamin B9 in the liver of various domestic animals and sea fish. in significant quantities ( a category that expresses the external, formal relationship of objects or their parts, as well as properties, connections: their size, number, degree of manifestation of a particular property) it is also found in honey. Good as a source of vitamin B9 wholemeal bread, as well as bran.
Sources ( original origin) vitamin A ( a group of low molecular weight organic compounds of relatively simple structure and diverse chemical nature) AT 12
Vitamin B12 can only be obtained from animal products. No matter what vegetarians say, only microorganisms and animals synthesize B12. The analogue of vitamin B12 found in seaweed does not have the activity of the vitamin itself, so kelp and spirulina are not suitable as a source of this vitamin. The largest amounts of vitamin B12 are found in offal of domestic animals, in fish and sirloin meat. Yes, and seafood, eggs and milk contain this vitamin in sufficient quantities for us.
A diet rich in B vitamins
So, after getting acquainted with the sources of B vitamins, we came to the set of products that we need to consume so that these substances in the body are always in abundance.
A diet rich in B vitamins should include:
- wholemeal bread, preferably with bran.
- Meat products. It is useful to use the liver and kidneys.
- Fish, especially marine, even better - cod liver.
- Milk and dairy products ( Product - food (in the phrase "food")), and it doesn’t matter if sour-milk or fresh milk.
- Eggs, always with yolks.
- Green leafy vegetables, cabbage and carrots.
- Citrus fruits and bananas.
- Nuts.
It is clear that in the daily use of all this diversity there is no need. Some of these products are easily replaced by others while maintaining the necessary balance of vitamins.
But it should be remembered that the same fresh fruits, vegetables and nuts are much more preferable for our body as sources of B vitamins. This is due to the fact that meat and dairy products undergo heat treatment during the cooking process, after which from the original set There are few vitamins left in them.
Vitamins and heat treatment of products ( Product - food (in the phrase "food")) nutrition
Almost all B vitamins are very sensitive to heat. Of these, only vitamin B6 normally tolerates placing it in boiling water. All the rest, already when the temperature rises to 65-70 degrees Celsius, break up into components, from which our body cannot assemble the original vitamin.
It is clear that most products ( Product - food (in the phrase "food")), containing B vitamins, is almost impossible to eat raw. Beef giblets, meat, fish, eggs, cereals - are good on the table only after boiling, frying or smoking. Therefore, for that ( ) to supply your body with the required quantities ( a category that expresses the external, formal relationship of objects or their parts, as well as properties, connections: their size, number, degree of manifestation of a particular property) vitamins ( a group of low molecular weight organic compounds of relatively simple structure and diverse chemical nature) of group B, we need to take one of two steps:
- Give preference to products that undergo a minimum of heat treatment. About fresh vegetables, fruits, nuts and greens, we have already said. Meat products retain a fairly large amount of B vitamins after curing, cold smoking, drying, salting, pickling. Agree, dried Arabic balyks, cold-smoked herring, salted ram and marinated salmon are much more desirable delicacies than just boiled beef. But with a wonderful taste, they are also very useful!
- Use in addition to the diet of special multivitamin complexes. This is very good exit when there is no desire and opportunity to count milligrams, or when the diet, for various reasons, has to be limited.
Complete B-Complex Multivitamin
As a rule, the full complex of B vitamins is contained in classic multivitamin preparations aimed at preventing hypovitaminosis in adults.
Among these drugs should be noted Multi-Tabs Classic, Centrum, Alphabet Classic, Duovit, Gerimaks. They contain a complete set of B vitamins, and in quantities ( a category that expresses the external, formal relationship of objects or their parts, as well as properties, connections: their size, number, degree of manifestation of a particular property), constituting 70-80% of the daily value. Accordingly, after taking one such vitamin once a day, we will only have to treat ourselves to a banana, a piece of coarse bread or a glass of milk for that ( Republic (fr. République togolaise) - a state in West Africa, bordering Ghana in the west, Benin in the east and Burkina Faso in the north) so that the organism ( a living body that has a set of properties that distinguish it from inanimate matter, including metabolism, self-maintenance of its structure and organization, the ability to reproduce them when) received all vitamins ( a group of low molecular weight organic compounds of relatively simple structure and diverse chemical nature) of group B in the quantities he needs.
B vitamins compatibility
But do not forget that some B vitamins work in the body as antagonists. For example, with the simultaneous ingestion of vitamins B1, B3, B6 and B12 into the stomach, the absorption of vitamin B1 is disrupted. Accordingly, before using vitamin preparations with a very extensive composition, it is advisable to consult a doctor.
Some manufacturers of multivitamins have gone to meet consumers and have launched preparations in which vitamins that do not combine well with each other are placed in different capsules. If used in different time days, then there will be no opposition between vitamins. An example of such a preparation is the Alfavit Classic vitamin preparation, the daily portion of vitamins in which is divided into three tablets of different colors.
That's all. Now you are completely savvy in matters of supplying your body with vitamins ( Group ( the totality of something) low molecular weight organic compounds of relatively simple structure and diverse chemical nature) group B. It remains only to follow all the recommendations, do not forget about the benefits of a rich diet and enjoy the body working like a clock. Also keep in mind that you can quickly fill the lack of B vitamins with special preparations: see B vitamins in tablets and their benefits
Iron
Iron is essential for the proper functioning of the body. It takes part in the creation of hemoglobin (red blood pigment) and in the processes of hematopoiesis, and also provides oxygen to the tissues of the whole body. In the absence of iron, red blood cells (erythrocytes) are not formed, which are involved in all processes occurring in the body. They regulate the acid-base balance, help remove carbon dioxide from the body, provide cells with nutrition in the form of fragments of organic molecules and ions of some salts.
Perhaps the main role of erythrocytes is the regulation of redox processes at the stage embryonic development brain, where even a small failure leads to the appearance of defective offspring. For this reason, iron in sufficient quantities must be present in the diet of pregnant women.
The daily iron requirement of an adult ) - 10-30 mg. Iron ( element of the eighth group (according to the old classification - a secondary subgroup of the eighth group) of the fourth period periodic system chemical elements of D. I. Mendeleev with atomic number 26) is found in almost all products from the normal diet, and it is almost not excreted from the body, accumulating in the liver, spleen, blood plasma and red blood cells. However, a person is very often deficient in iron.
Why is this happening?
With any blood loss, iron ( element of the eighth group (according to the old classification - a side subgroup of the eighth group) of the fourth period of the periodic system of chemical elements of D. I. Mendeleev with atomic number 26) is actively excreted from the body. This can be during renal, nasal, ulcerative bleeding, during surgical interventions, any injuries. In women, iron loss also occurs during menstruation, pregnancy, and breastfeeding.
Other causes of iron deficiency:
- impaired cellular respiration due to reduced physical activity
- poor quality food, wrong diets
- excessive consumption of refined foods: salt, sugar, white flour, white bread, canned food, refined rice
- eating foods rich in phosphates: they interfere with the absorption of iron
The first signs of iron deficiency are a weakened immune system, fatigue, reduced physical endurance, and impaired learning ability. In more severe cases, anemia and stomach cancer may occur.
The main sources of iron are kidneys, liver, egg yolk, shellfish, strawberries, apricots, quince, green vegetables, watercress, celery, dandelion leaves, nettles, and some other medicinal herbs.
What is the use of rye bread and what properties does black bread have. How to cook rye bread and whether it has contraindications.
Rye bread is a source of vitamins and microelements that every human body needs. The main feature of the food product is the use of rye flour as the main ingredient, and a special leaven as a baking powder. People are used to seeing white rolls. Here the product is black, which is due to the ability of rye flour to change color under the influence of high temperature.
Historically, the black loaf is considered almost the main product of most of Russia. Mass sowing of rye bread began in the 11th-12th centuries, after which the new loaf quickly gained popularity. The main reasons are satiety, excellent taste and affordable price. Concerning Central Asia and the south of the European continent, then rye was considered a weed on them. Over time, due to the ability to withstand negative impacts, the plant migrated to the Northern and Central parts of Europe.
How is rye bread made?
The main questions that should be considered first are what is contained in the bread, and what technologies are used in the preparation process. The main ingredient, as mentioned above, is rye flour, which does not contain gluten, but alpha-amylase is present in a larger volume. The latter converts starch to dextrin, which reduces the quality of the product. The composition of the loaf contains many water-soluble elements, due to which the product changes its shape (“floats”). For this reason, special methods have to be used in the cooking process.
The solution was found quite quickly - instead of yeast, sourdough is used, which, due to the high number of bacteria, is more acidic. The quality of the product, its aroma and taste depend on the amount of lactic acid produced. The dough and sourdough must contain 70-80 times more acid-forming bacteria than yeast.
Yeast can be supplied in two ways:
- from the environment, water or flour;
- together with special starter yeast.
Sourdough happens:
- thick;
- liquid;
- concentrated lactic acid.
Previously, each bakery had an individual cooking secret. Today best recipes presented on the Internet and available to everyone. The cooking process is 2-4 hours. The degree of dough readiness is determined by such parameters as elasticity, porosity and volume.
Types of black bread
Nutrients in bread play a key role in promoting health and normalizing the digestive tract. But here it is important to know the classification(types) of rye product:
- In composition:
- pure rye;
- wheat-rye.
- Baking type:
- hearth;
- shaped.
- Recipe type:
- improved (custard);
- classical.
The following ingredients are often introduced into the composition of the custard product (except for rye flour and yeast):
- malt;
- sugar;
- syrup;
- spices.
The following types of black loaf are known today:
- « Borodinsky"- a product with a spicy and slightly sweet taste. The recipe was officially approved in 1984, and unofficially it gained popularity much earlier. The main feature is the absence of preservatives and flavor enhancers. The composition contains rye or wheat flour (2nd grade), sourdough (with or without yeast), spices, sugar, salt, molasses and rye red malt.
- « Darnitsky"- a product that contains wheat flour (1st grade) and rye flour, water and salt. Initially, yeast was not added to bread, but in modern recipes they are used.
The product is also prepared at home. What does bread cooked in the oven or bread machine contain? Rye flour, sourdough (prepared on kefir), water and flour are used. The fermentation process takes 1-1.5 weeks. Periodically, the composition should be “fed up” with kefir or flour. If properly prepared, the sourdough has a pleasant aroma and excellent taste.
Determining the quality of a product is easy - just assess the condition of the crumb and the outer part of the loaf. Bread should not have deep cracks, sags, burnt places and delaminations. The color of the pulp varies from light to dark brown. The top part has roughness and spices.
The crumb deserves special attention - it should be elastic, well-baked, without stickiness and voids. The hearth loaf is oval or round, and the molded loaf is oblong. The time for the sale of the product after preparation is a day (if the flour is seeded) and 1.5 days- for other species.
In the days of Tsarist Russia, there were almost three dozen different types black loaf, and the total share of consumption reached 60-70%. Today this figure has dropped. up to 10-20%, but is gradually growing, thanks to the emergence of supporters of healthy food. The latter are increasingly including a "black" product in the diet. They know what vitamins are contained in bread with rye flour, and how it is more beneficial for the body. In addition, such a product is increasingly used for the manufacture of crackers and sandwiches.
The benefits of rye bread
Nutritionists from England are sure that when consuming a product made from rye flour, the risk of developing coronary disease hearts. This fact is explained by the composition and characteristics of rye and wheat loaf. So, in a rye bun there is a third more iron, twice as much potassium and three times more magnesium.
Useful qualities of a black loaf are explained by preparation and composition. White bread flour no longer contains useful elements, because they are eliminated by special cleaning, and only starch remains in the grain kernels. But the vitamins in bread are not in the core of the grains used in the cooking process, but closer to the surface (near the shell). That is why it is recommended to eat bread made from wholemeal or whole grain flour.
Useful properties depend on the type of test:
- The yeast product has the least benefit.
- Kvass (here rye sourdough is used).
- Fresh (made without fermentation at all).
Experts say that the most useful is a leavened loaf, which is prepared using sourdough. Its advantages are a large amount of vitamins and minerals, as well as excellent taste. The lactic acid bacteria used in the manufacturing process are easily digested in the intestines. In addition, due to proper preparation, the nutritional value increases, the process of digestion is facilitated. Even in ancient times, the leavened loaf filled the body with vitamins and minerals, saving from many diseases.
Despite the relatively high calorie content ( 200-220 kcal per 100 grams) black bread is allowed for diabetics and people on a diet. This is due to the average glycemic index and relatively slow digestibility, without spikes in blood sugar. Rye bread is often recommended for people who suffer from cardiovascular or endocrine diseases.
A huge plus is the presence of vitamins in black bread, which are preserved in full. Use 6-7 pieces- a chance to cover the daily norm of retinol, tocopherol, vitamins PP and group B. In addition, the black loaf contains a wide range of trace elements (magnesium, potassium, iron), proteins, enzymes and amino acids.
Useful qualities of the product:
- Less calorie content compared to a white loaf. The more rye flour in the composition, the lower the risk of gaining extra pounds.
- A large amount of amino acids, minerals and vitamins, due to their resistance to processing used in the preparation process.
- The presence of indigestible fibers (fiber), which improves the functioning of the gastrointestinal tract and normalizes the digestion of food entering the body. It is thanks to its action that slags and toxins are “swept out” from the body. In addition, fiber gives a feeling of satiety, prevents dysbacteriosis and eliminates constipation.
- Prevention of many diseases. Scientists have long decided which vitamins are contained in bread. Their action protects against heart disease, oncology, diabetes and other problems. In addition, black loaf improves metabolic processes, removes cholesterol from the body and restores normal hemoglobin levels.
Properties of black bread
The rye loaf has fewer calories than a white loaf. The content of proteins, fats and carbohydrates is as follows:
- Rye product contains:
- proteins - 8.5 g;
- fats - 3.3 g;
- carbohydrates - 48.3 g;
- calorie content - 260 kcal.
- Rye bread made from wholemeal flour:
- proteins - 4.9 g;
- fats - 1.0 g;
- carbohydrates - 47 g;
- calorie content - 220 kcal.
- Table bread made with rye-wheat flour:
- proteins - 7 g;
- fats - 1.2 g;
- carbohydrates - 42.4 g;
- calorie content - 215 kcal.
Now it is worth considering what vitamins bread contains? Here the composition is also given taking into account the type of product:
- Rye:
- IN 1 - 0.43 mg;
- IN 2 - 0.34 mg;
- RR - 3.8 mg;
- WITH - 0.4 mg.
- IN 1 - 0.09 mg;
- IN 2 - 0.03 mg;
- RR - 0.68 mg;
- WITH - 0.0 mg.
- IN 1 - 0.19 mg;
- IN 2 - 0.09 mg;
- RR - 1.7 mg;
- WITH - 0.0 mg.
Minerals in rye bread. Compound:
- Rye:
- sodium - 605 mg;
- potassium - 165 mg;
- calcium - 73 mg;
- magnesium - 40 mg;
- phosphorus - 125 mg;
- iron - 2.83 mg.
- Rye (made from sifted flour):
- sodium - 420 mg;
- potassium - 145 mg;
- calcium- 18 mg;
- magnesium - 20 mg;
- phosphorus - 92 mg;
- iron - 2.9 mg.
- Table (made using rye-wheat flour):
- sodium - 395 mg;
- potassium - 200 mg;
- calcium - 27 mg;
- magnesium - 45 mg;
- phosphorus - 125 mg;
- iron - 3.5 mg.
The above discussed what vitamins are in bread, but the list is not complete. The composition of the product (albeit to a lesser extent) contains the following ingredients:
- vitamin E (tocopherol);
- pantothenic acid (B5);
- pyridoxine (B6);
- choline.
Harm and contraindications
With all the benefits, the loaf, made using rye flour, has a number of contraindications. So, it is not recommended for people suffering from the following diseases:
- colitis;
- inflammation of the gallbladder and liver;
- duodenal ulcer and stomach ulcer;
- gastritis with high acidity.
Black bread is a source of vitamins B1, B2, ascorbic acid and PP. Despite this fact, in the presence of the diseases mentioned above, it should be abandoned. In the presence of a recession, admission is allowed up to 80-100 grams product per day.
Excessive consumption of bread is not recommended even for healthy people. In this case, malfunctions in the digestive tract and flatulence are possible. We must not forget about the calorie content of the product, because we are still talking about baking. Only a doctor can determine the exact portion of bread in the presence of a particular disease. The appearance of even minor problems requires consultation with a specialist.
To facilitate the work of the stomach and improve digestion, it is recommended to take yesterday's bread. In this case, the roll becomes slightly stale and becomes more rigid. In addition, each piece must be perfectly chewed, because the first stage of digestion begins in the human oral cavity.
A compromise to black is gray bread, the composition of which is more balanced:
- 20 per cent wheat flour;
- 80 percent rye flour.
Nutritionists claim that such a product is the “golden mean”, because it contains fewer calories than a white loaf, and it is absorbed better than a black loaf. At the same time, the volume of vitamins and minerals is high enough to cover most of the daily needs of the body. Bread manufacturers are aware of this feature, so 70-80% of the rolls are produced exactly in the mentioned proportion.
rye bread recipe
In conclusion, it is worth giving a popular recipe for rye bread - classic version. For cooking you will need:
- rye flour (half a kilo);
- water (0.3 liters);
- dry yeast (8.5-9.0 grams);
- salt to taste.
All ingredients are mixed until a single mass is obtained, after which the composition is transferred to a separate container and covered with a waffle towel.
The dough is left for 2-3 hours. As soon as the composition has risen, a loaf is formed (the shape can be any), cuts are made on top, after which the product is sent to the oven for 30 minutes (temperature 220 degrees Celsius).
The level of readiness is easy to determine by the presence of crust crunch. After the roll is taken out, rolled up in a towel and left at room temperature. That's all - a valuable product is ready.
The article discusses the features of black bread, composition and recipe. All that remains is to choose the appropriate option and add to the diet such a useful “delicacy” for the body. Wherein be aware of the risks for health and existing contraindications.
If there is bread, then there is life. fills with such meaning folk proverb the true value of bread. Even strict nutritionists note the need for the presence of bread in the diet. Consider which vitamins in bread determine its usefulness.
Vitamin content of bread and cereals
The highest content of vitamins is famous for bakery products, which include whole grains and malt, and not yeast.
Black bread is a source of vitamin E and group B, and this is mainly determined by its healing properties. Analyzing what vitamins are contained in bread and cereals, the importance of its presence in the human diet becomes clear. Without the vitamins of group B, the full functioning of the body is impossible.
Here is how some of them work:
- Thiamine (B1) participates in the processing of fats and carbohydrates, is responsible for the stability of the nervous system, supports the main metabolic processes in the body.
- Niacin (vitamin B3, or PP) refers to medicines, its main function is to produce energy, with its help, enzymes are synthesized that convert carbohydrates into energy.
- Pantothenic acid (B5) activates all biochemical processes. Synthesizes hemoglobin, histamine and fatty acids. Its healing properties prevent the development of obesity, reduce side effects medicines.
- Pyridoxine (B6) synthesizes nucleic acids, slows down the aging process, has an anticonvulsant effect, is responsible for the salt balance in the body, regulates the level of hormones in women.
- Choline (B4) prevents the formation of stones in gallbladder, activates fat metabolism, thereby contributing to weight loss.
- Tocopherol (E) activates reproductive functions, which is why it is so important. Reduces blood pressure, thins the blood, strengthens blood vessels, helps to fully absorb vitamin A, supports muscle function.
The mineral component of a piece of black bread
Having consumed 100 g of yeast-free bread, a person receives the daily norm of such a substance as vanadium. Bread contains 80% of the daily requirement for manganese.
The action of most trace elements that make up bread:
- Potassium together with sodium ensure the stability of the water-salt balance in the body, are responsible for the transmission of nerve impulses to all organs.
- Phosphorus is an important element of all tissues in the body, supports the functioning of the kidneys and metabolism.
- Calcium is the basis of all bone tissue, directs muscle contractions, participates in blood clotting, treats allergic reactions.
- Chlorine relieves internal and external edema, the main activator of the formation of hydrochloric acid.
- Magnesium necessary for protein synthesis and absorption of many nutrients, in particular vitamin B6. Regulates calcium and sodium balance.
- Sulfur reduces convulsions, reduces increased muscle excitability, slows down the aging process.
The nutritional value
The energy component is 201 kcal per 100 g of the product.
The composition of the product also includes starch, organic acids, saccharides and dietary fiber.
When dieting, people often refuse to consume flour products, not getting the much-needed vitamins in bread. They may experience such symptoms as a breakdown, increased irritability, and the development of depression.
Product benefits
Why You Shouldn't Give Up Bread:
- Fiber and vegetable protein quickly saturate the body and activate the work of the stomach.
- Due to the fact that brown bread contains B vitamins and vegetable fiber, nervous system the body is protected from mood swings and stress.
- Also sleep is getting better.
Black bread has the ability to increase acid levels, so it is recommended for people with low stomach acid.
Eating even two slices of black bread a day protects delicate female skin from cellulite manifestations.
Rye bread
It is believed that this is the most useful view product, it helps the intestines to work actively and sweep out everything harmful and unnecessary from the body. It is made on rye sourdough, using no more than a third of white flour in the composition.
Rye bread is a source of vitamins A, E, group B. These nutrients are responsible for good vision, healthy bones and maintaining youthful skin.
With bran
This species is distinguished by the content of a large amount of fiber. In terms of calories, it is close to white, but the presence of bran, on the contrary, helps to bring the figure back to normal. Bran is also distinguished by a high content of B vitamins and minerals. People with diseases of the digestive system should refrain from eating bread with bran due to the high content of solid particles.
wheat white
Not all types of bread are the same. So, nutritionists do not recommend eating products made from refined wheat flour. Wheat itself is a valuable cereal rich in vitamins and trace elements. But in order to get completely white flour from it, it is processed several times, while losing useful qualities the wheat itself.
After heat treatment, vitamins in white bread are in a minimal amount. Such pastries include French baguettes, sliced loaves, rolls. The product is quickly absorbed by the body, and the feeling of hunger comes again. Adding to this a large calorie content, we get a tasty, but not very healthy product.
Contraindications
Wheat is used not only to make flour for bread, but also to cook no less healthy cereals. The use of rye flour products in the diet every day reduces the risk of diabetes, diseases of the digestive system, eliminates anemia. Brown bread is recognized as one of the most valuable products and brings to our body a lot of essential substances, so it deserves to take a central place on our table. Seeing what vitamins bread contains, you must definitely eat at least a couple of pieces of this valuable product.
Bread is the oldest product on earth, which is made by human hands. The history of its origin dates back to the Neolithic, when people baked something like a grain cake from crushed grain soaked in water, and today it is impossible to count how many varieties of this product exist in the world. These are custard, bran, yeast-free, malt, sourdough, white wheat, Borodinsky, and many other varieties.
People, especially the older generation, who have gone through a lot in their lives, know and remember the price of bread, once equated with the value of human life.
However, times have changed, values have changed, and the bread itself is now completely different from what it used to be. Compare, for example, yeast-free, the benefits of which are known in many diets, and an airy white loaf from a supermarket for 30% consisting of chemical powders that enhance the taste and improve the properties of the dough.
But speaking about the benefits of bread for human health, let's take into account only those types of pastries that can be prepared the old fashioned way, at home, because this is the only way to be sure of the naturalness of this product.
The nutritional value of bread, as well as the quantitative and qualitative composition of vitamins and minerals, largely depends on the grain from which it is made, as well as the method of preparation. So the least calorie-free rye product is considered, but the harm of yeast and baking is an excess of fast carbohydrates.
In percentage terms, all varieties consist of:
In addition, the product contains starch, water, organic acids, water or kvass, mono and disaccharides, as well as dietary fiber.
vitamins in bread
What vitamins are in bread: they are represented by group B, and also contain a small amount of vitamin H, E, PP and choline. At the same time, it should be taken into account that in a yeast dough, the amount of vitamins decreases significantly with the growth of a fungal culture.
The amount of vitamins in bread, see the table:
| per 100 grams of product | vitamin content mg |
|---|---|
| Vitamin A | 0.003 |
| Vitamin B1 | 0.02 |
| Vitamin B2 | 0.09 |
| Vitamin B3 | 2 |
| Vitamin B5 | 0.55 |
| Vitamin B6 | 0.2 |
| Vitamin B9 | 0.03 |
| Vitamin E | 2.3 |
| Vitamin H | 0.002 |
| Choline | 60 |
Minerals
Among the minerals present in baking, the leading ones are sodium, chlorine, potassium, manganese, silicon, and iron. For example, 100 grams of a yeast-free product contains the daily rate of vanadium and 80% of the required rate of manganese. All these data refer only to those types of baking, in the manufacture of which chemical additives are not used.
What minerals are in bread, see the table:
| per 100 grams of product | mineral content mg |
|---|---|
| Chlorine | 680 |
| Sodium | 400 |
| Potassium | 244 |
| Phosphorus | 194 |
| Magnesium | 57 |
| Sulfur | 56 |
| Calcium | 33 |
| Silicon | 5.5 |
| Iron | 4.5 |
| Zinc | 1 |
| Manganese | 1 |
| Copper | 0.2 |
| Vanadium | 0.04 |
| Bor | 0.04 |
| Fluorine | 0.02 |
| Cobalt | 0.002 |
| Molybdenum | 0.01 |
| Selenium | 0.005 |
| Iodine | 0.003 |
| Chromium | 0.003 |
Benefits and possible harm
Bread is a universal product that no meal can do without, it provides satiety, dilutes the taste of some dishes. Borodino and grain, malt and white yeast-free it can be used to make light canapes, sandwiches, toasts and sandwiches, and if you use different types of pastries, then the culinary possibilities become much wider.
There is even a special diet, its success is based on the fact that sourdough grain bread, the benefits of which have been known since antiquity, creates a feeling of satiety, despite the fact that the body expends energy equal to its nutritional value to assimilate this product. At the same time, the body receives vitamins that are in natural baking, and this is neither more nor less than almost the entire group of vitamins B, as well as vitamins PP, K, and E. The benefit of black is that it contains a large amount of minerals, such as calcium, magnesium, sodium, selenium, potassium, iron, phosphorus, copper, zinc, and vanadium. Let us consider in more detail the main varieties of pastries popular in our country, as well as their benefits:
Borodinsky
Belonging to a variety of black custard, malt bread, which includes wheat and rye flour, the benefits of such a product have been known in Russia for more than 200 years. Borodinsky - in the manufacture uses two types of flour, as well as malt and molasses, which contain many essential amino acids.
Borodinsky, has a pronounced sweet and sour taste, as well as a dense structure, characteristic of yeast-free varieties made by brewing. This variety has a positive effect on intestinal motility, promotes the removal of toxins and toxins, and bread can be harmed only by people with high acidity.
bran
Gray bran bread is good for health, as for its manufacture they use unrefined flour, which contains a lot of vitamins and fiber, as well as bran, which has a beneficial effect on the digestive system and promotes weight loss.
A product with bran benefits, which is often used in dietetics, is the best suited for the nutrition of people prone to obesity, diabetes, as well as hypertension and gout. Such baking contains coarse particles that are beneficial in cleansing the intestines from toxins, but this is precisely what causes the harm of bread and contraindications to the use of such a product for people suffering from gastritis, pancreatitis, ulcers or gastritis.
Rye
Everyone knows the benefits of bread, which is most varieties of rye, in reducing body weight, normalizing intestinal microflora, as well as cooking on the basis of its kvass and the effect of the product on cholesterol in the body. The benefits of a black product are used in cosmetology for the preparation of firming hair masks, since it is these types of bread that contain the maximum amount of B vitamins useful for the condition of the skin and hair. In addition, useful kvass is used in folk medicine in the fight against dysbacteriosis and intestinal disorders.
sourdough
This type of yeast-free bread was prepared by our ancestors, it is the sour malt product from kvass that is considered the most beneficial for human health, since in the process of oxidation many complex substances from grain flour are broken down by enzymes into simpler ones and are easily absorbed by the body.
yeast
Who among us does not love a white fluffy loaf, with a crispy crust and a snow-white crumb. White contains many amino acids, which is actually its benefit, while the harm lies in the large number of calories that the body receives from fast carbohydrates.
The harm of yeast dough is also due to the adverse effects of yeast fungi on the intestinal microflora, as well as the release of gases that provoke flatulence, bloating. In addition, yeast in the process of reproduction feed on useful substances, reducing their amount in the finished product.
Yeast dough products are undoubtedly tasty, but they are not beneficial for the body as such, on the contrary, their excessive use leads to an increase in body weight due to the accumulation of body fat. If we take into account that most bakeries use chemistry to give the product splendor and to increase the shelf life, then the harm of such a product is obvious.
Hearth
A hearth loaf, unlike a shaped loaf, is baked on a baking sheet, while more minerals are retained in baking and less moisture, which significantly increases its shelf life and nutritional value. By the way, the name "hearth" comes from the name "under" - the lower section in the oven, on which firewood was burned, and then, moving them away, they laid a blank of dough. The malt loaf had a dense structure with wood smoke aroma.
Each type of baking has its pros and cons in terms of taste, shelf life and the benefits they bring to the body, so you should not dwell on any particular type. So, black bread, the benefits of which are valued in a healthy diet and some diets, should be present on the table no more than 4 days a week, and the rest of the days you can diversify the menu with bran, whole grain, sourdough malt or kvass, and even white, provided that all they are prepared according to the old technology without flavor enhancers and other chemical additives.
Recently, the trend of exclusion is gaining more and more popularity. of bread from the diet.
This is done for the purpose of losing weight or because of the belief that this product is harmful.
However, a complete rejection of this product will not lead to anything good.
Thus, you deprive yourself of the opportunity to receive many useful substances contained only in bread.
Useful properties of the product
If a person completely stops eating bread, he will face the following problems:
- Lack of vitamin B, which will lead to depression, fatigue, nervousness and irascibility;
- Violation of the stool, which as a result can lead to intoxication of the body;
- Flabbiness of the skin, cellulite and muscle flaccidity.
To get the maximum benefit from eating bread, you should choose the right type of this product.
In white bread such as loaves, baguettes, bricks and rolls, the content of nutrients is minimized, as they are made from refined flour.
The most useful types of bread are bran bread, whole grain bread and yeast-free bread.
Eating bran bread and whole grain bread helps to eliminate toxins from the body, strengthen the immune system, as well as reduce the incidence of diseases of the digestive system and prevent atherosclerosis.
Yeast-free bread with hop sourdough It has a choleretic, anti-inflammatory, expectorant and mild hypnotic effect on the body, helps to increase appetite and normalize the menstrual cycle in women.
Bread crust is a rich source of antioxidants. Its use prevents the occurrence of various cancers, as well as sclerosis.
Useful material
Bread contains a fairly large amount of nutrients.
Who is useful?
And with various diseases, certain varieties of this product bring benefits to a person:
Contraindications and harm
Bread can harm your body if you prefer those varieties that are made from refined flour. Apart from extra calories, they will not bring you anything useful.
Excessive consumption of such bread can lead to the following problems:
- Diabetes;
- Oncological diseases;
- Diseases of the gastrointestinal tract;
- Problems in the work of the endocrine system;
- Diseases of the cardiovascular system.
And the presence of these diseases is a contraindication to the use of white bread.
Excessive consumption of bread can lead to the destruction of tooth enamel, since the increased acid content in wheat has a negative effect on it.
People suffering from diseases of the gastrointestinal tract are strongly discouraged from eating bread with an underbaked or burnt crust.
Do not eat hot bread, as it causes increased salivation, which can lead to gastritis.
Calorie and nutritional value
The calorie content and nutritional value of bread directly depends on its composition.
| Type of bread | kcal | Squirrels | Fats | Carbohydrates |
| One hundred grams of rye bread | 181 | 6.6 gr | 1.2 gr | 34.2 gr |
| One hundred grams of wheat bread | 381 | 9.2 gr | 5.2 gr | 78.3 gr |
Good to know
Video: "Which bread is healthier?"
How to choose
When choosing bread, inspect it carefully for cracks and bruises.
The appearance of bread should be appetizing and neat.
If there is a black coating on the surface of the bread, you should not buy it. This suggests that in the process of its preparation, violations were made.
Do not buy bread with a long shelf life as it contains many preservatives.
How to store
At room temperature, bread can be stored for no more than two days.
Keep it in a dry and cool place, but not in the refrigerator.
It is advisable to wrap the bread in foil or a plastic bag.
If you bought a large amount of bread, you can freeze it, after cutting it and placing it in a plastic bag or in thick foil.
Allow it to thaw at room temperature before serving, then toast the bread in the microwave or toaster for five minutes.
Areas of use
The most common use of bread is in cooking. It is consumed in its pure form, used to make sandwiches and crackers, as well as kvass.
With rye bread you can clean your teeth and strengthen your gums. In addition, it is used to make a scrub that is suitable for all skin types.
Wheat bread masks help cleanse pores, smoothness and elasticity of the skin, and also make it look healthier. A mask of wheat bread and milk will help the skin stay young longer and prevent wrinkles.
From black bread preparing masks for oily hair, as well as for the restoration of hairline after chemotherapy.
Bread is also used in dietetics. A whole grain bread diet is just as effective as a vegetable diet.
Conclusion
- Bread has many useful properties, so you should not exclude it from your diet.
- Varieties of bread made from refined flour cannot be called healthy. They saturate your body exclusively with extra calories, so it is better to refuse them.
- For various diseases, different types of bread are recommended.
- Certain types of bread have contraindications for consumption.
- Bread is used not only in cooking, but also in cosmetology and nutrition.
- If you do not abuse bread and eat only certain varieties of it, this product will only benefit you.
Allergist, Immunologist
Conducts examinations and consultations of patients on the issue of strengthening immunity in various disorders in the functioning of the body. He also conducts a full comprehensive diagnosis for the presence of allergies and prescribes treatment based on the results.
