Tips for choosing bread in supermarkets 1, according to the use: can be divided into? Staple bread? And then what? Dim sum bread? Two kinds.
2, according to texture: can be divided into? Soft bread? 、? Crispy bread? 、? Loose bread? And then what? Hard bread? Category 4.
3. According to the raw materials, it can be divided into three categories: white bread, whole wheat bread and miscellaneous grain bread.
In terms of calories, crispy bread has the lowest calories because it is not sweet and contains less sugar, salt and oil. After baking, the skin is crisp and hard, and it is very delicious when it is hot. French staple bread and Russian style? Have fun, right? All belong to this category, and their nutritional value is similar to that of steamed bread.
Materials such as eggs, sugar, milk and grease are added to both hard bread and soft bread, but the water added is different. Children like it? Toast? 、? Bread and butter? Most kinds of dim sum bread belong to soft bread.
Soft sweet bread contains about 15% sugar, about 10% oil and more toast. However, due to the addition of eggs and milk powder, the nutritional value has also increased, which is suitable for babies to eat.
Matters needing attention in buying bread: look closely at the healthy value
In terms of calories, crispy bread has the lowest calories because it is not sweet and contains less sugar, salt and oil. After baking, the skin is crisp and hard, and it is very delicious when it is hot. French staple bread and Russian style? Have fun, right? All belong to this category, and their nutritional value is similar to that of steamed bread. Materials such as eggs, sugar, milk and grease are added to both hard bread and soft bread, but the water added is different. Children like it? Toast? 、? Bread and butter? Most kinds of dim sum bread belong to soft bread. Soft sweet bread contains about 15% sugar, about 10% oil and more toast. However, due to the addition of eggs and milk powder, the nutritional value has also increased, which is suitable for babies to eat.
Pay attention to freshness when shopping.
Bread packaging will indicate the shelf life:? 2-3 days in the second and third quarters (spring and summer) and 4-5 days in the first and fourth quarters (autumn and winter)? . When shopping, you must choose the freshest bread possible. If you bought it when it is about to expire, you should eat it immediately. Don't let the bread at home expire and get moldy. If there is a sale in the mall, you should keep your eyes open to see if it is about to expire!
You know, many food companies often do things to extend the sales time of their products? The production date has been advanced? A little trick. If you buy bread that is about to expire and can't finish it at home for a day or two, you can put yourself in a dilemma: throw it away, unfortunately; Eat slowly, it's not safe. If you put it in the refrigerator, the taste will get worse and worse.
Bread is hard, not soft.
According to nutrition experts, really healthy bread should conform to? Hard, light and thick? The characteristics of. This is because:
First of all, in terms of calories, the harder the bread, the lower the calories.
Secondly, in terms of raw materials, bread is also a high-salt food, so try to choose the taste? Light? A little bread.
Finally, from a health point of view, it tastes better? Rough? Whole wheat bread with a lot of dietary fiber is a good choice. This kind of bread can not only help reduce blood fat, but also relieve constipation.
Especially when you take bread as a member of breakfast, you should pay more attention to the importance of good hard bread to your health.
Don't eat freshly baked bread.
Some people think that the freshly baked bread is fresh enough to make people feel refreshed. In fact, the freshly baked bread smells sweet, and it tastes like cream. The taste of bread itself can only be tasted after it is completely cooled. Anything fermented can't be eaten at once. If the freshly baked bread is still fermenting, eating it immediately is harmful to your health and easy to cause stomach problems. You can't eat it for at least two hours.
Some customers like to choose bigger bread, while others like to eat big and soft bread, saying it tastes good. In fact, bread fermentation is also moderate. If it is too big, it may be over-fermented and not necessarily more nutritious.
People with a bad stomach should always eat bread. On the one hand, bread is fermented and metabolized by microorganisms such as yeast, which is more easily digested and absorbed by the stomach. On the other hand, bread is rich in dietary fiber and yeast metabolites, which contributes to gastrointestinal peristalsis and the growth of intestinal probiotics, thus improving gastrointestinal function.
Recommend whole wheat bread.
Most bread is made of wheat flour, however, these are finely processed? What about white? However, in the process of removing chaff and aleurone layer, valuable dietary fiber, B vitamins and minerals are also discarded. Long-term consumption of finely processed grains can easily lead to insufficient intake of B vitamins and dietary fiber. Whole wheat bread retains some ingredients of aleurone layer and bran layer, and its nutritional value is increased, but it also makes whole wheat flour rougher and darker than ordinary flour, and the taste of bread is not so delicate.
It's better to have a lower fat content.
The fat content of different breads varies greatly, ranging from a few percent to dozens of percent. Crispy bread, such as crispy pie and thousand-layer bread, has the highest oil content. This kind of bread has obvious crispy layer, and its crispy taste and three-dimensional layering are inseparable from the contribution of oil, especially hydrogenated vegetable oil with high saturation.
Sugar-free or low-sugar is better.
In order to reduce the intake of refined sugar, we can choose refined sugar lower in the ingredient list, or use xylitol instead of white sugar bread, or even choose sugar-free or almost sugar-free bread like Italian bar and baguette.
The sodium content is worthy of attention.
Salt is an essential raw material for making bread, so bread is one of the staple foods. Sodium? Food. However, the sodium content of different products is different. Sodium content will be marked in the nutrient composition table of the label, and it will be converted into salt content by multiplying the sodium content by 2.5. For example, the sodium content of a loaf of bread is 372 mg per100g, so the salt content is equivalent to 0.9 g, but the daily salt limit is only 6 g, so it depends on the nutritional composition table and try to choose bread with lower sodium content.
Shorter shelf life
As far as the current bread packaging situation is concerned, preservatives are mostly added to bread with long shelf life, while bread with short shelf life is closer to the original bread practice, and food additives such as preservatives and modifiers are used less. Although these food additives are generally harmless to human body, they will also increase the metabolic burden of human body to a certain extent, so it is better to eat less.
How to eat bread: Don't spread too much jam on toast.
The first thing is to pay attention to the ingredients of bread. We generally don't like white bread, so we add all kinds of jam and sandwiches to it. The calories of the ingredients you add are different. Pay special attention when eating. If you don't need strenuous activity, you must choose something with lower calories.
How to eat: Pay attention to the ingredients in the sandwich.
Bread with stuffing has high calories and fat content, while a bagel has the same calories as ribs with the same weight. If you want to lose weight, you'd better try less. Whole wheat bread is the main bread because it contains iron, vitamin B, vitamin E, fiber, magnesium, zinc and cellulose. Eating it regularly can reduce the risk of heart disease and cancer. If you like sweet bread very much, you might as well choose toast with 1 teaspoon jam. Two slices of toast with peanut butter, cream or a slice of low-fat cheese every day, and drink a bottle of low-fat milk or yogurt. If possible, prepare some lettuce, tomatoes and cucumbers to eat. Moderate calories will make the nutrition more balanced.
How to eat: drink more thick soup.
Thick meat and vegetable soup made of various low-calorie vegetables is rich in dietary fiber. Drinking more of this soup will reduce the intake of bread and absorb a lot of vitamins and minerals.
How to eat: Bake the toast crisp.
Compared with white soft toast, eating crispy toast naturally increases the number of chews. Because chewing can stimulate the central nervous system of satiety, a small amount of food can get satiety. Fresh bread should not be eaten immediately, because the bread is still fermenting at this time, and it is easy to get stomach trouble if eaten immediately. It is safer to leave the bread for at least two hours after baking.
How to eat: Eat bread containing dietary fiber.
People with a bad stomach should not eat too much bread, because the yeast in it can easily cause stomach acid. Dietary fiber bread is a good choice because dietary fiber can inhibit the absorption of sugar and fat in the body and prevent obesity.
Guess you are interested in:
1. How to choose a practical treadmill?
2. Tips for choosing a microwave oven
3. How to choose a home oven
4. What's the secret of buying red beans?
5. Tips for choosing an oven
6. Use and purchase skills of eggbeater