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Bread: the benefits and harm of losing weight, types and calorie

Healthy eating is both fashionable and wise. Today, not only those who watch the figure carefully select products for their menu.

A balanced diet is the prevention of a number of diseases. And, of course, marketers have not ignored such food moods.

So under the trend of “proper nutrition” can sell various goods. One of the controversial dietary foods are loaves.

Are they really better than ordinary bread, and what are the benefits and harms of loaves – about this in our material.

When the task is to lose weight, then first of all you have to give up the flour. And if it is still possible to live without buns and buns, many simply cannot imagine their diet without bread.

For example, first courses do not seem so tasty without a slice of loaf.

In this case, nutritionists recommend an alternative – bread. Many manufacturers write directly on the packaging that this product is designed for weight loss.

But are the loaves really good?

Properly selected loaves, really, will not harm the figure. And some types of snacks even help burn fat. Why is this happening, because the calorie bread is higher than in bread?

For comparison: 242 kcal is contained in 100 g of bread baked from first-class wheat flour. And the average calorie bread – more than 320 kcal.

It’s all about the ingredients and technology. Ordinary bread is most often baked from wheat or rye flour, using yeast, butter, salt, and sugar.

These components saturate the body with calories, which are quickly “absorbed” and have a greater effect on the volume of the hips than on the body’s energy reserves.

But snacks do quite differently. This product is obtained from a specially treated cereal. Most often these are grains of buckwheat, rice, corn, or their mixture.

Diligent manufacturers do not use food additives and preservatives in the manufacture of the product.

Grains are cleaned, kept in water to soften the shell. Next, the grain is placed in a special extruder unit, where the workpiece is processed by pressure and high temperature.

This is how whole grain extrusion breads are made. They are round, dense and crispy.

Eating them, a person gets a set of useful vegetable proteins, fats and carbohydrates. Here calories charge us with force, do not linger and do not turn into body fat.

Plus, cereals promote healthy processing of related foods.

But this is not all the benefits of the product. What is good bread, what else is in the composition?

  • Fiber and dietary fiber. Unlike farinaceous bread, in the loaves of cereal fiber remains. In 150 g of bread the same amount of fiber as almost three kilograms of cabbage. It is important for good digestion, regular stools. These substances quickly satisfy hunger and do not allow to overeat. They help to reduce cholesterol, remove toxins from the body. In principle, this is one of the main factors that determine the benefits of loaves for weight loss.
  • Unsaturated fatty acids. They are simply necessary for man and their organism must be obtained from outside. Prevent heart disease, normalize blood pressure. Increase resistance to cancer risks. Strengthen the immune system and the nervous system, improve memory.
  • Essential amino acids. Man cannot synthesize these substances on his own. They enter the body along with protein foods. They are involved in the formation of cells and tissues, hormones, enzymes and antibodies.
  • Vitamins. Whole grain snacks have tocopherol and retinol, which are antioxidants, stimulate the immune system and reverse the aging process. Vitamins of group B and PP improve the functioning of the nervous system.
  • Trace elements Here is a whole range of nutrients for bones, heart, blood, blood vessels, the brain and the immune system. So, in the loaves there is potassium, calcium, sodium, magnesium and phosphorus.

And which breads are most useful for losing weight? It should be understood that all of the above useful properties of loaves are inherent in extrusion products. And they help to normalize weight, and saturate the body with health.

In appearance they are easy to identify: rounded and curvaceous.

There are also some nice thin snacks that are baked. But they do it from coarse wholegrain or peeled flour, enriching the product with flax, sesame or sunflower seeds.

They are also quite suitable for diet food. Such snacks look like flat oblong crackers.

But don’t get confused. Sometimes manufacturers prepare snacks for the recipe for ordinary bread.

Then cut into slices, thin and proudly indicate on the package that you have loaves of bread. But besides the name of such products have nothing to do with real bread.

Types of bread: which will improve the shape, and which will add strength

When choosing bread it is easy to get confused. Manufacturers enrich the product with various additives.

For example, make bran snacks. There may also be greens, and additional calcium, and iodine, and vegetables, and dried fruits, and spices.

The trouble is that these components are not always natural and may be flavoring and flavoring agents.

In any case, be careful, because any additional ingredients affect the body themselves, which can lead to an overdose of any of the substances in the body, impaired stool, allergic reactions.

Also weighted need to approach the choice of the type of basic cereal, which was used in the production of snacks. Further – in more detail about the most popular types of loaves.

Energy value per 100 g of product:

  • calories – 310 kcal;
  • proteins – 11 g;
  • fats – 2.7 g;
  • carbohydrates – 58 g

Description. Rye bread is the most sought-after type of snack. The main component is oval rye grains. Although the sale of the most common briquettes with the addition of wheat.

Both grains are related, but rye is much more useful than wheat grains. For example, rye seeds are much richer in amino acids and fructose.

Features Rye snacks, in addition to fiber, are saturated with hemicellulose. This vegetable polysaccharide improves digestion, normalizes metabolism, promotes weight loss.

Also, the substance has a positive effect on the immune system, it is useful for avitaminosis, gastritis, pancreatitis, anemia. Rye bread can boast a high content of vitamin A, which is an antioxidant and prolongs the body’s youth.

When the product is useful. Rye grain snacks are good for the heart and blood vessels. Also, the product acts as a prophylactic against cancer. It is suitable for people who often pick up viral infections, are allergic.

Dishes that contain rye are shown in the postoperative period for speedy recovery. Also, these snacks are suitable for those who have problems with the thyroid gland.

Energy value per 100 g of product:

  • Calories – 308 kcal;
  • Proteins – 12.6 g;
  • Fat – 3.3 g;
  • Carbohydrates – 57.1 g.

Description. Buckwheat breads are often used in the diet menu. The main croup in such snacks – buckwheat – not only normalizes the work of the gastrointestinal tract, but also prevents anemia that is possible with losing weight.

Features Buckwheat briquettes are different champion iron content. Also composed of a lot of folic acid, tocopherol, potassium, calcium and iodine. A protein in buckwheat more than any other cereal.

Also, buckwheat snacks are rich in carbohydrates, which for a long time provide the body with force, and dull the feeling of hunger.

When the product is useful. Suitable for people who are struggling with overweight and suffering from obesity. Useful for lowering cholesterol and strengthening the liver. A positive effect on the activity of the nervous and endocrine systems.

Normalizes pressure and water-salt balance. It is recommended for anemia, to increase hemoglobin and sleep problems.

Energy value per 100 g of product:

  • calories – 369 kcal;
  • proteins – 6.5 g;
  • fats 2.2 g;
  • carbohydrates – 79 g

Description. Corn crisps are especially in demand among athletes because they help to quickly restore strength after physical exertion. Often in the production of such snacks corn grain combined with rice.

Features Unlike many cereals, corn does not contain gluten protein, which can be harmful to some people. In particular, we are talking about individual intolerance to the substance – celiac disease. Corn grains are rich in minerals.

And of the vitamins, substances of group B are generously represented here. For example, a high content of choline provides support for the nervous system, protects cells from destruction and reduces cholesterol. Vitamin A and E, in turn, are responsible for the beauty and youthfulness of the body, act as antioxidants.

When the product is useful. Corn loafs are well suited for diabetes. The product has a diuretic effect. Useful in cholecystitis and kidney diseases.

It helps with diarrhea and is suitable for women to alleviate the condition of PMS and menopause.

Energy value per 100 g of product:

  • calories – 242 kcal;
  • proteins – 8.2 g;
  • fats 2.6 g;
  • carbohydrates – 46.3 g

Description. Wheat breads are the lowest calorie kind of snacks. Often there are briquettes, in which, the germinated grains of wheat.

It is believed that this component is particularly useful, since during the period of germination in the seeds the concentration of beneficial substances increases significantly.

Features Wheat loafs are rich in vitamins of group B, which is important for the nervous system and good work of the gastrointestinal tract. In the composition also – ascorbic acid and tocopherol, which are responsible for youth and beauty, block the action of harmful microorganisms.

The product also contains calcium, magnesium, zinc, which is useful for bones, heart, sexual function and the condition of the skin.

When the product is useful. Well restores power after surgery and labor. Useful for improving lactation and heart function.

Normalizes intestinal motility.

Energy value per 100 g of product:

  • calories – 376 kcal;
  • proteins – 8.8 g;
  • fats 3.1 g;
  • carbohydrates – 78.2 g

Description. Rice breads have an adsorbing effect. Grains of rice, entering the human body, “absorb” harmful microorganisms, toxins, “bad” cholesterol.

Features The product is rich in vitamins of group B, contains magnesium, zinc, phosphorus, iron. However, it has a high glycemic index and contributes to the rapid increase in blood sugar levels. This is not only bad for diabetes: rice bread quickly saturates the body, but the effect does not last long and the feeling of hunger reappears.

Therefore, rice snacks are not suitable for weight loss, but are suitable for strong physical exertion.

When the product is useful. It improves brain activity and heart function. It removes excess fluid from the body, thereby supporting kidney activity and is useful for high blood pressure.

It is indicated for ulcers and gastritis, upset stools.

Energy value per 100 g of product:

  • calories – 467 kcal;
  • proteins – 18.5 g;
  • fats 42.9 g;
  • carbohydrates – 1.7 g

Description. Flax loafs are molded from flax seeds. This is not the most popular type of snack, but very healthy and very high-calorie.

Often present in the menu syroedov.

Features The product is characterized by the presence of beneficial polyunsaturated fatty acids. There are more of these substances in flax seeds than even in fish oil.

Flax bread are considered more therapeutic.

When the product is useful. Normalizes cholesterol and blood pressure, improves heart function. According to some, can affect the growth of cancer cells. Useful in diabetes and to clean the liver.

Suitable for endocrine problems, increases immunity.

The technology provides for long-term storage of bread, which is why the product was even called “canned bread”. The most “survivable” – extrusion snacks. They do not have additional fat and enriching ingredients, so they can not deteriorate up to a year.

But baked bread, especially with the addition of “improvers”, you can keep no longer than six months.

If you bought high-quality snacks, then the damage to loaves is possible only when overeating, or if you have chosen the type of cereal that is unsuitable for your body. Otherwise, adults can enjoy a product with fruits, meat, honey, vegetables, or cottage cheese.

But children under three years old snacks are better not to give – their digestive system is very sensitive to products with high fiber content.

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