Different nutritional indexes of bread reveal how to choose healthy bread.
There are more and more kinds of bread. Don't you know how to choose the bread on the shelf? According to the survey, most people only consider their eating habits and tastes when choosing bread, and know little about the types of bread, so there are inevitably many misunderstandings in the process of purchasing and eating.
1. Read bread
Do you know what the ingredients in the bread ingredients list do? To buy healthy bread, you must first understand the ingredient list.
Taking nutritious sliced bread as an example, the ingredient list generally includes: high-gluten wheat flour, water, sugar, oats, shortening, yeast, edible salt, bread improvers (starch, vitamin C, monoglyceride, amylase), calcium propionate, edible spices and so on.
How to interpret these ingredients? According to the relevant laws and regulations, the first raw material in the ingredient list is the raw material with the largest addition.
Therefore, the largest amount of raw materials is high-gluten wheat flour, followed by sugar. "High gluten" means high gluten content. This kind of wheat flour has large swelling volume, strong elasticity and good taste after making bread. Sugar can not only provide sweetness, but also soften dough and improve the taste and aroma of bread.
Shortening oil (usually abbreviated as shortening, sometimes similar raw materials, such as margarine or vegetable cream) are added to increase the softness and palatability of bread. One of the main raw materials of shortening is hydrogenated vegetable oil, so it is natural to eat less shortening. Considering the low fat content of common sliced bread, a small amount of shortening is acceptable.
Yeast and salt are the basic raw materials for making bread. Yeast is the root of bread fermentation and gas production, and also an important source of bread aroma.
To make delicious bread, you need a "bread improver".
There are many members in the formal and qualified improver family: starch and amylase can improve the softness of bread; Vitamin c increases the toughness of gluten; Monoglyceride is an emulsifier, similar to oil. As normal as grease in the human body. It can keep bread from drying and hardening for two or three days and keep it soft and elastic all the time.
Calcium propionate is a bread mildew inhibitor, which makes bread not easy to grow mildew for two or three days. It seems terrible to hear the name "mildew inhibitor". In fact, it is safe and non-toxic, because propionic acid is one of the normal substances in human intestine, and calcium also has nutritional effects on human body.
Edible spices are used to add flavor. For example, although there is no real cream, bread exudes a rich creamy aroma, which tempts people's appetite and is somewhat misleading.
2. Buy minefields
According to the ingredients, it is not difficult to see that the health index of bread is also very different because of the great difference in the use of ingredients.
NO. 1 sandwich Danish bag
Health index:
Soft sandwich Danish buns are crisp and soft to eat, because they need 20%- butter or shortening to form a special layered structure. From a health point of view, this kind of bread is too high in calories and may contain trans fatty acids. In addition, sandwiches with higher sugar will upgrade calories, so try to eat less and not more than one loaf of bread a week.
Similar to sandwich Danish bread, there are cream sandwich bread, butter bread and fluffy bread.
Second nut ring
Health index:
Bread with butter, because it contains a certain amount of fat and cholesterol, makes the health index discounted. However, because a large number of nuts such as sunflower seeds or almond slices are added to bread, dietary fiber, unsaturated fatty acids and minerals are added, which is helpful to antioxidation and improve health effects.
No.3 Italian bread
Health index:
Italian bread is fermented by adding a little salt to flour, which is a healthier choice without sugar and fat. It tastes light, neither salty nor sweet. Italians are used to cutting this bread in the middle and adding a little ham. This is a good sandwich.
Fourth club
Health index:
Authentic baguettes are made of four raw materials: flour, water, yeast and salt. No oil and sugar, low calorie, is a healthy choice. Crispy skin and soft inside are often eaten as staple food.
No.5 rye bread
Health index:
Like whole wheat bread, rye bread is one of the healthiest breads. Rich in dietary fiber, it helps to detoxify and clear the intestines, and it can also make people feel full quickly, indirectly reducing their intake, thus helping to lose weight. Compared with whole wheat bread, rye bread is low in sugar, high in calcium and rich in selenium. The rougher the texture, the more nutritious the bread with granular wheat bran.
3. How to choose healthy bread
The correct choice of healthy bread should follow the three principles of "hard, light and thick", but China generally prefers "soft, sweet and thin" when choosing bread.
Russia dalieba
For daily bread, Russian Italian is the first choice. It is very low in fat and rich in dietary fiber, which is very suitable for people who usually eat too well.
Whole wheat toast, white toast
Secondly, whole wheat toast and white toast are also good, and the taste is soft, which can be accepted by the elderly and children. Whole wheat toast tastes better than white toast. There are also some toast bread, with red dates, sesame seeds, corn and other ingredients, which are more expensive to eat, but the nutrition is similar to that of ordinary toast.
White bread with stuffing
Thirdly, you can choose all kinds of white bread with stuffing, such as sauce meal package and cream meal package. The texture of this bread is similar to that of white toast, but if the filling is high in sugar and trans fat in cream, children, the elderly, obese and diabetic patients are not suitable to eat more. There is also a kind of bread called pineapple bag with a delicious "pineapple skin" on it. It is made of butter, sugar and flour, and has a high calorie.
4. Eat delicious bread healthily
Many people don't know when it is better to eat bread, and how to store it after buying it home to keep it "fresh".
Good bread is afraid of "freezing"
Most people will buy fresh bread and put it in the refrigerator. Bread is easy to dry, harden and slag after cold storage, and its nutrition and taste are not as good as those stored at room temperature. The research shows that 2 1℃-35℃ is the most suitable storage temperature for bread. Experts say that it is best to eat the bread you bought within 2 days, and just seal the bag at room temperature. If you want to store it for more than a week, you should wrap it and put it in the freezer. Take it out and put it in the microwave oven and freeze it to room temperature. It tastes fresh.
Toast, pay attention
Some people are used to baking bread fragrant and crisp. Experts remind that when baking steamed bread slices and bread slices, we must control the temperature and time, just for a minute or two, and it will turn yellow slightly. Never bake until the color turns brown and black, or it will be bad for your health.
Fresh bread is not suitable for immediate consumption.
The freshly baked bread looks fresh, but experts say that anything fermented can't be eaten immediately. The freshly baked bread is still fermenting, and eating it immediately can easily cause various symptoms of gastrointestinal discomfort, so you can safely eat it after two hours. Some people like to eat big and soft bread, which tastes good. In fact, there is a degree of bread fermentation, and too large a volume does not necessarily mean more nutrition.
Eat bread without peeling it.
When bread is baked, a substance accumulates on the skin, which can not only make the skin black and sweet, but also activate enzymes that inhibit free radical activity, resist cancer and delay aging. To this end, it is best to eat bread with skin.
Method for making bread
Bread is made by mixing dough with fresh yeast, kneading, blending, shaping and finally baking. The key to making bread lies in three links: flour selection, fermentation and baking.
First, powder selection
The main raw material for making bread is flour, and flour selection is a key to making bread well. Generally, flour with gluten content above is selected. Bread made of this flour has good wool feeling, elasticity and soft texture.
Second, fermentation
Bread is made by yeast fermentation. In the production of bread dough, in addition to liquid fresh yeast, auxiliary raw materials such as oil, sugar and eggs are also used. The feeding amount varies with different varieties. The following introduces the fermentation method of ordinary bread as an example.
1, feeding standard
5 kg of flour (preferably rich in flour), about 1.5 kg of sugar (hot day 1.5 kg, cold day 1 kg), about 750 g of oil (both lard and white oil), about 750 g of eggs, and fresh yeast120 ~/.
2. Adjustment method
It is carried out in two stages. The first stage is fermentation. Add about 500 grams of water to one third of the flour, then add fresh yeast, knead well, let it stand for 2 hours (some 3-4 hours), and then it will be small yeast.
Third, baking.
Mastering the temperature of toast is also the key to making good bread. There are coal stoves, electric stoves and far-infrared stoves for baking bread. Bake the bread green in the oven at high temperature. The product can not only grow and ripen, but also form the characteristics of golden surface, bulky tissue, sweet and delicious, elastic and so on. Taking the coal-fired oven as an example, this paper explains how to adjust the oven temperature when baking bread. When baking bread, fire is generally required, but different temperatures are needed at different stages. In the first stage, the fire should be low (120℃) and the bottom material should be high (no more than 250-260℃), which can not only avoid the rapid solidification of the bread surface, but also make the bread expand moderately. In the second stage, the top fire and bottom fire should be high, the top fire can reach 270℃, and the bottom fire can't exceed 270 ~℃ to set the cake. In the third stage, the surface fire gradually decreased to 180 ~ 200℃ and the bottom fire decreased to 140 ~ 160℃. The surface of bread is coked to form bright colors and improve flavor. All baking time depends on the size of the bread, for example,100g of steamed stuffed bun is 8 ~ (surface fire refers to the fire on the surface of the coal pile, and bottom fire refers to the fire at the bottom of the coal pile). In this way, bread that meets the quality requirements can be baked by using the different temperatures in the three stages of "first low, then high and then low". The temperature of other ovens can also be properly controlled according to this change.
Learn to distinguish whole wheat bread
Special kind of bread:
Danish bread-the fat content is several times that of white bread, and the fat and stuffing are enough to compensate for the calories consumed by working in cold areas. When we know that the oxidation of fat must be coordinated with sugar, we must consume a proper amount of fat and sugar at the same time every day to conform to the principle of nutrition.
Sweet bread-beautiful appearance and sweet and delicious taste are the characteristics of this kind of bread. Eggs and fillings are usually added when making, so most vitamins and minerals are supplemented.
Wheat bran bread-Wheat bran contains most kinds of wheat bran. When making this bread, about 15% wheat bran is added. At the same time, we know that wheat bran can prevent beriberi and nourish nerve cells.
Cheese bread-Every 100g of cheese contains about 23.9g of protein, 32.3g of fat, 1.7g of sugar, 873mg of calcium, minerals and vitamins. Usually cheese bread contains about 10% cheese.
Raisin bread-grapes that are more nutritious than other fruits increase the nutrition in bread. Generally speaking, this bread contains more than 50% raisins.
Ordinary bread is made of white flour, soft and delicate, easy to use, and the dietary fiber content is extremely low. Everyone with rich nutrition knowledge knows that whole wheat bread is more beneficial to health, because it is rich in cellulose, which can help people clean up intestinal garbage, delay digestion and absorption, and help prevent obesity. Children over 2 years old can start trying to eat whole wheat bread and cultivate the good habit of eating "coarse" food. Whole wheat bread refers to bread made of whole wheat flour without removing the bran and wheat germ outside. It is characterized by brown color, many small grains of wheat bran visible to the naked eye, rough texture, but fragrant. Because its nutritional value is higher than that of white bread, and it is rich in B vitamins, microorganisms especially like it, so it is more prone to mildew than ordinary bread.
Tip: Brown does not necessarily mean that the product is whole wheat bread. In order for consumers to buy, some enterprises will use white flour to make bread, and then add a small amount of caramel pigment to dye it brown, which looks a bit "black", but it is still white bread in essence. And whole wheat bread tastes a little rough. In addition to whole wheat bread, miscellaneous grain bread containing various miscellaneous grains, such as oat bread, rye bread and soybean flour bread, provides a lot of dietary fiber.
Summary: after reading the above introduction, I think everyone knows how to choose the best bread. You may wish to choose according to the above!