For many busy office workers, a bread completes a hurried breakfast. Let's not say whether nutrition in this way is comprehensive and balanced. Let us first analyze whether bread can be eaten as a staple food for a long time.

Inside the bread is "package" with?

Most of the domestically-available breads are similar in ingredients. The following is a list of ingredients for bread: high-gluten wheat flour, water, sugar, plant butter, eggs, salt for food, yeast, corn starch, sodium stearoyl lactylate, vitamin C, starch Enzymes, calcium propionate, sodium dehydroacetate, flavorings.

Not to mention that there are so many things in a bread that are simply too complicated compared to a gimmick. What are the effects of these ingredients?

First of all, according to the national regulations on food labels, all ingredients in foods need to be displayed in the ingredient list in order of increasing amount. Therefore, the main components of this bread are high-gluten wheat flour, water, and sugar. And oil. "High ribs" refers to the high protein content of wheat flour, which is beneficial to the bulkiness of the bread after fermentation and still maintain a certain degree of elasticity. Sugars mainly provide sweetness, improve the taste of bread, make most people prefer it, and at the same time make the dough softer. However, refined sugar is a major cause of modern civilization. At present, the WHO again warns about the intake of sugar (refined sugar) and recommends that adults and children should reduce their daily free sugar intake to less than 10% of their total energy intake (about 50 grams), further Less than 5% or about 25 grams per day will have more health benefits.

Vegetable cream is a material that sounds good, but it has little to do with milk, and it is not the oil extracted from milk. It is actually a hydrogenated vegetable oil, sometimes called “margarine”. "Shortening oil", "margarine" and so on. Although the vegetable cream makes the bread sweeter and softer, it not only increases the calories of the bread, but also hides some trans fatty acids that are detrimental to cardiovascular and cerebrovascular health. Our natural intake of trans fatty acids is naturally as little as possible. Although the amount of fats and oils added to bread is not particularly high, it is not a matter of occasional eating, but it is not negligible for office workers who take such bread as early as possible.

Salt and yeast are necessary ingredients for making bread. Adding salt can help the protein molecules in the flour to form a complete network structure. At the same time, the moisture is more evenly distributed in the wrapper. This type of bread is even more tasty. The carbon dioxide produced by the fermentation of yeast in the dough is the hero of bread expansion and loosening, and it can also increase the aroma of bread.

Most of the ingredients that follow are food additives. Among them, corn starch, mono-(di)glyceryl stearate, vitamin C, and amylases all belong to the bread improver. Corn starch and amylase can improve the softness of the bread, and mono-(di)glyceryl stearate can be used as an emulsifier. To make it as soft and flexible as possible, it is not easy to become hard and dry. Vitamin C can increase the toughness of gluten. Calcium propionate and sodium dehydroacetate are all preservatives and can extend the shelf life of breads to six months or longer. Flavors and spices give more aroma to the bread, especially some flavored breads. Flavors and flavors are also indispensable. For example, orange-flavored breads will have the flavor of the corresponding oranges, and grapefruits will taste the natural flavors of grapefruits.

The amount of calories per 100 grams of bread like this is about 370 kcal, while the amount of calories per 100 grams of foreign bread is generally not more than 300 kcal (usually about 240-280 calories), compared to the calories per 100 grams of bread. It is 233 kcal. Take this kind of bread for a long time as the staple food, why not get fat?

What kind of foreign bread looks like?

Most breads in China have added sugar, oil, and various food additives. There are too many traces of processing, and the ingredients are not so much bread. They are actually more like desserts. The pure bread of foreign countries is made of wheat flour, salt, yeast, and water. Usually, no sugar, no milk powder, no oil, no preservatives, etc. are used. Such bread as a staple food or early to eat, the shelf life will not be too long, it will not eat the staple food and eat extra sugar and fat and even trans fatty acids. Therefore, many people in Europe and America responded that they could not buy the bread they wanted in China. The Chinese bread was sweet and sweet. Their native bread was much lighter, such as Da Leba, French sticks, and French buns. How to buy a healthier bread?

Faced with many domestically produced breads, how to single out a healthier bread is not only a problem for foreigners, but also a concern for us. In fact, learning to look at food labels can give you a pair of eye-catching eyes to pick out relatively healthy bread.

1, whole wheat bread is worth recommending. Most of the bread is made from wheat flour. However, these finely processed "Bai Fu Mei" products also have valuable dietary fiber, B vitamins, and minerals together in the process of removing the bracts and aleurone. throw away. Long-term consumption of finely processed cereals can easily lead to insufficient intake of B vitamins and dietary fiber. Whole wheat bread retains some of the components of the aleurone layer and the alfalfa layer, which increases the nutritional value, but it also makes the whole wheat flour coarser than the average flour, the color is darker, and the bread made is not so delicate.

In addition to focusing on the word “whole wheat”, the selection of whole wheat bread also requires careful verification of the ingredient list to see if the proportion of whole wheat flour is high enough. Many wholemeal breads on the market, “whole wheat flour”, lined up behind the list of ingredients, can only act as role-players, failing to achieve true whole-wheat action, and the color of whole-grain bread dyed in caramel. Fortunately, these "secrets" are displayed in the list of ingredients.

2, low fat content is good. The fat content of different bread varies widely, ranging from a few percent to a few tens of percent. For example, crispy breads and crisp breads such as crisp breads are the highest in oils and fats. Such breads have obvious crispy layers and are crispy at the entrance, while crispy textures and three-dimensional levels are inseparable from the contribution of fats and oils. Highly saturated hydrogenated vegetable oils.

3, no sugar or low sugar is better. In order to reduce the intake of refined sugar, you can choose refined sugar in the ingredients list later, or use xylitol instead of white sugar bread, and even choose a similar sugar, or almost sugarless bread.

4, sodium content is worth attention. Salt is an indispensable raw material in bread making. Therefore, bread is a high “sodium” food in staple foods. However, the sodium content varies from product to product. In the label's nutrient composition table, the sodium content is indicated. When the sodium content is multiplied by 2.5, it is converted into the salt content. For example, if a certain bread has a sodium content of 372 mg per 100 grams, then the salt content is equivalent to 0.9 grams, whereas the daily salt limit is only 6 grams. So look at the list of nutrients and try to choose the bread with a lower sodium content.

5, shorter shelf life. With regard to the current situation of bread packaging, breads with long shelf life are mostly supplemented with preservatives, while breads with short shelf life are correspondingly closer to bread original practices, and food additives such as preservatives and improvers are used less frequently. Although these food additives are generally harmless to the human body, they may also increase the metabolic burden to some extent, or it may be better to consume less.

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