Brown bread
Brown bread, or so-called whole wheat grain, belongs to the complex carbohydrate group and its inclusion in the diet, like other whole grain products, is an easy way to ensure good health because of its richness in nutrients, including proteins, B vitamins, , And trace metals, iron, zinc, magnesium and copper. Brown bread is an excellent source of dietary fiber. It contains the highest proportion of dietary fiber compared to other whole grains. Brown rice, which has the lowest percentage Of the Fiber in the whole grain group.
To take advantage of the characteristics of whole grain wheat bread, it should be distinguished from brown bread and white wheat bread with food aid. Whole grains contain the entire kernel of the seed (bran, bacterium and endosperm), respectively: The entire grain kernel the bran , Germ and Endosperm), while the seeds or grains are grinded when refined, which means that they lose the bran and germ, giving them a fine base and increasing their consumption, but loses their nutrients, iron, and B vitamins, which are added again to the grains and fortified with them , Except dietary fiber that is not Strjalla. For example, brown bread is not necessarily the bread of whole grains. It may be browned. To avoid confusion, it is recommended to check the name of the bread, and that it is 100% whole wheat bread without mixing with the wheat grain. And whole grains should be at the top of the list of food ingredients for the bread.
The nutritional value of brown bread
The following table shows the nutritional value per 100 grams of whole grain wheat commercial bread:
| Food ingredient | Nutritional value |
|---|---|
| Water | 39.01 grams |
| energy | 252 calories |
| protein | 12.45 grams |
| Total fat | 3.50 g |
| carbohydrate | 42.71 grams |
| Food fibers | 6.0 grams |
| Calcium | 161 milligrams |
| iron | 2.47 milligrams |
| Magnesium | 75 milligrams |
| Phosphorus | 212 milligrams |
| potassium | 254 milligrams |
| sodium | 455 milligrams |
| zinc | 1.77 milligrams |
| vitamin C | 0.0 milligrams |
| Vitamin B1 (thiamine) | 0.394 milligrams |
| Vitamin B 2 (riboflavin) | 0.167 milligrams |
| Vitamin B3 (Niacin) | 4.438 milligrams |
| Vitamin B6 | 0.215 milligrams |
| Folic acid | 42 micrograms |
| Vitamin B12 | 0 μg |
| Vitamin A | 3 international units |
| Vitamin D | 0 IU |
| Vitamin E | 2.66 milligrams |
| Vitamin K | 7.8 micrograms |
Benefits of brown bread in slimming
In addition to the benefits of healthy brown bread, it has special benefits to get rid of obesity and its benefits to slimming as follows:
- Brown bread contains whole grains with a high content of dietary fiber, which in turn facilitates the function of the intestine and maintains its health, and promotes the growth of healthy bacteria in the colon, which reduces the incidence of constipation, and it gives fullness and fullness for less consumption of calories, It also provides the body with the most important nutrients that maintain the health of the body, and the safety of its organs and vital processes, which can not be obtained from dietary fiber supplements that supply the body with fiber only.
- A study of weight loss, the inclusion of whole wheat bread and cereals has lost more belly fat compared to refined grains, such as rice and white bread. The researchers note that the inclusion of whole grains in the programs Weight loss diet may help them burn fat while reducing the risk of heart disease because of the association of abdominal fat with an increased risk of heart disease, according to the American Journal of Clinical Nutrition.
Benefits of brown bread
Whole wheat grains provide many health benefits, and provide the body with many nutrients that protect the body, and provide vitality and health, and reduce the risk of chronic diseases, and the benefits of the following:
- Whole wheat grains can help lower blood cholesterol levels. They can also reduce heart disease, type 2 diabetes and obesity, because they contain dietary fiber, which also supports vital bowel function and protects against constipation.
- Whole wheat grains are a major source of iron in the American diet. Iron works to transport oxygen in the blood, so people, especially teenage and pregnant women, are advised to eat iron-rich foods (Heme iron) Such as meat, or non-heme iron, as well as vitamin C-rich foods to facilitate its absorption in the body, because women at this age are vulnerable to anemia.
- Whole grains promote bone building, and muscle energy extraction, because of their magnesium content.
- Whole wheat grains play an essential role in promoting metabolism because of their vitamin B1, B2, and B3 content, which helps extract energy from fats, carbohydrates and proteins, and plays a role in maintaining the health of the nervous system, Are being added again to support refined grain products.
- Because of their folic acid content, whole grains help the body form red blood cells, reduce the risk of developing neural tube defects, spina bifida, and enencephaly, , If folic acid is consumed by women of childbearing age from their dietary sources, and 400 μg of dietary supplements.
- Whole grains protect the health of the immune system and protect the body’s cells from oxidation, due to the salinium content.