In an effort to organize rational nutrition for themselves and their families, many hostesses refuse ordinary bread containing baking powder, artificial yeast, and a host of other harmful additives. Very often, grain loaves are an alternative to it. What is this product and how useful is it? Can bread to contribute to weight loss and harm? Let's see!
How to prepare cereal bread?
The benefits and harms of loaves largely depend on the rigor of the product preparation technology. Ideally, it should contain only natural cereal crops: buckwheat, pearl barley, refined wheat, corn, etc. Chemical additives in such breads, called extrusion ones, are not provided. For a better "grip" of the components, preliminary preparation is used - soaking. The duration of such treatment depends on the type of grains and the degree of rigidity of their shell. For example, buckwheat is enough to soak in water for up to 30 minutes, and for corn it takes about 12 hours to attain softness.
After completion of the preparatory stage, the mixture of grains is placed in a special equipment - an extruder. Inside it is constantly maintained high pressure, and the cooking temperature reaches 300 degrees. Under such conditions, literally in 8 seconds, water is converted into steam, as a result of which the grains seem to "turn out" from the inside like popcorn. High pressure does not allow ingredients to disintegrate - thanks to this we are able to enjoy crisp breads of the correct (often round) shape.
The role of loaves in weight loss
Many ladies who are actively engaged in improving their figure, believe that the calorie bread is much lower than that of ordinary baking. This is a fundamentally wrong statement, since the composition of the product includes the usual grains used to make flour. If you are interested in how many calories in bread, be aware that this figure depends mainly on the composition of the product and can vary from 244 to 360 kcal.
The effectiveness of the use of bread during the diet is due to the abundance of fiber and complex carbohydrates. These substances slow down the digestion process, fill the stomach and provide a feeling of fullness.
To achieve weight loss without harm to health, it is enough to exclude from your diet bread and pastry baked. Instead, eat 3-5 loaves of bread daily (preferably rye, containing amino acids - an effective means in the fight against obesity). This product can be combined with fresh vegetables and fruits, greens, low-fat cottage cheese and other products allowed in your diet. In the specified amount of grain bread contains about 35 g of fiber. This is enough for successful burning of 245 kcal. When choosing a suitable product, remember that the good and harmful features of a bread dresser depend a lot on the integrity of the manufacturers. Therefore, it is best to give preference to goods from proven companies that use extrusion method of production.
The composition of bread, the use of their use
The absence of yeast, sugar, abundance of fiber - these are not all arguments in favor of buying dietary cereal loaves. The composition of this unique product suitable for allergies, diabetics and people with various diseases of the gastrointestinal tract, includes the following components:
- alimentary fiber;
- fats: unsaturated and polyunsaturated;
- amino acids: replaceable and essential;
- vitamins A, B, E;
- beta carotene;
Depending on the main component, bread can be used for the prevention of various diseases:
- wheat - in violation of the work of the digestive tract;
- buckwheat - with anemia;
- oats - with skin diseases, frequent colds and malfunction of the kidneys;
- barley - to get rid of diseases of the gastrointestinal tract and liver;
- rice - with ailments of the nervous system.
What bread to choose?
If you are interested in answering the questions whether breads are useful and which ones are better to choose, remember: the more natural the ingredients of the product and the lower the percentage of additives it contains, the greater the amount of vitamins, trace elements, fiber and dietary fiber will be provided to your body.
Quality breads are made from sprouted, whole-grain or round wheat or from wholemeal flour. Mandatory components of the product - bran, corn kernels, oatmeal, etc. Instead of sugar in such breads, additives from dried fruits are usually used. And a small amount of salt (including sea food) can be included in the composition of the fresh product.-
Let us consider, for example, the products of several common brands, which do not contain harmful additives, such as margarine, yeast, baking powder, etc. What can be found in such crispy plates?
- Products TM "Eco-Bread". The main component of the product is wheat germ. Additives - 10% raisins and dried apricots. Caloric content per 100 g is 244. The only negative is rigidity.
- TM "Health". If you choose these briquetted wheat-buckwheat bread divers, the benefits and harm of the product should not worry you. After all, TM specialists use one additive in their products - salt, and even then in small quantities. An additional advantage of such a bread substitute is low calorie content (up to 289.5 kcal).
- Wheat and oat breads from different TM. Traditionally, such a product is created from a combination of durum wheat and its germinated variety. Also used high-quality oatmeal and a small amount of salt. Caloric content of finished products does not exceed 302 kcal.
In any case, before putting the loaves in the basket, it is worth examining and evaluating the composition. And having tried several types of products, you can choose the most pleasant to the taste, because food is not only good, but also fun!
Can eating loaves harm your health?
In all you need to know when to stop. Using lobsters for weight loss or as a prophylaxis of various diseases, do not forget that to complete the work your body needs a varied, balanced diet. Using only pressed cereals, you can achieve the opposite effect: disruption of the digestive tract, deterioration of hair, nails, skin, etc.
In addition, it is important, as already mentioned, to check the composition of the product. Many manufacturers, relying on the taste and external appetizing of bread, include modified thickeners, flavors, yeast and other components that do not carry any benefit to the human body.
Since the loaves contain whole grains, it is undesirable to include this product in the diet of children under 4 years old. Such food is too rough for their tender, not yet strengthened stomachs.
How to make bread yourself?
In order not to doubt the usefulness of bread, you can cook them yourself - this is nothing complicated. In addition, you can experiment with the preparation of various combinations of cereals, flour, bran and natural flavors (dried apricots, raisins, dates, prunes, etc.).
Mix rye flour with purified water until a thick dough. You can add to it sesame, peeled sunflower seeds, salt, dry kelp - everything your heart desires.
Roll out the resulting dough, squeeze out small circles with a mold or a glass and place them in a double boiler. Cook the bread until ready, and then serve to the table with any dishes, herbs, vegetables, cottage cheese, cheese.
- durum wheat flour - 1 kg
- water - 2 tbsp.
- natural yeast - 10 g
- bran - 200 g
- butter - 30-40 g
- salt - 1 incomplete Art. l
- sugar - 2 tbsp. l
- Mix 600-700 grams of flour and heated water (2 tbsp.), Add to the resulting mass of yeast.
- Opara should stand 2-4 hours in a warm place without drafts.
- In the remaining water, dissolve the salt and sugar.
- Add melted butter. Then combine the resulting composition with the brew, pour into the bowl the remnants of flour, knead the dough.
- Form the bread and bake them for 15-20 minutes in the oven, heated to 250-260 degrees.
If desired, you can add soaked crushed corn, eggs, any seeds and much more to recipes. Experiment and choose the perfect taste for yourself, because bread is a great addition to any dish and an ally of your health!