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Currently, rye rye bread is considered an ideal alternative to regular white or wheat breads. Many people love rye bread because it has a richer taste than other breads and especially offers many potential health benefits, including improved digestive system function, heart and control. Good blood sugar level in the body.
1. What is barley rye bread?
Rye rye bread is made from a combination of grain and rye flour. Currently, there are many different types of rye bread, depending on the individual recipes of each cake. There are rye breads made only from barley flour with the starchy core of the rye grain, and there are also made from coarsely ground whole grain rye seeds, also known as Pumpernickel bread.
Compared to whole wheat bread or regular white bread, rye bread tends to be dark, thick and sour but has a richer flavor. In addition, rye flour also contains less gluten, so it has a denser texture than others. However, because it still contains a certain amount of gluten, people with gluten sensitivity or Celiac disease should not consume this bread.
2. Nutritional value of black bread
Rye rye bread contains a large amount of fiber and many other outstanding nutrients. In general, the exact nutrition facts of rye bread will depend on the amount of rye flour used. On average, in 32 grams (one slice) of rye bread will contain nutrients including:
Calories: 83; Carbs: 15.5 grams; Protein: 2.7 grams; Fat: 1.1 grams; Fiber: 1.9 grams; Thiamine: 11.6% DV; Selenium: 18% DV; Niacin: 7.6% DV; Riboflavin: 8.2% DV; Manganese: 11.5% DV; Dong: 6.6% DV; Vitamin B6: 7.5% DV; Iron: 5% DV; Folate: 8.8% DV; In addition, rye bread also contains small amounts of pantothenic acid, magnesium, phosphorus, zinc, calcium and other important micronutrients.
Compared to other common types, barley rye bread contains a higher fiber content, and is a source of many important micronutrients for the body, especially vitamin B.
Some studies also Studies have shown that consuming whole-wheat rye bread can help you feel full faster and has less of an impact on blood sugar than other white breads.
Thành phần dinh dưỡng bánh mì đen sẽ phụ thuộc vào lượng bột lúa mạch đen được sử dụng
3. Is it good to eat black bread?
Regularly eating rye rye bread can bring you many health benefits, specifically:
3.1 Helps improve heart health Adding rye rye bread to your daily diet has Can help you improve some functions of the cardiovascular system. According to recent research, rye rye bread, when consumed regularly, significantly reduces heart disease risk factors and also helps men reduce total cholesterol and LDL cholesterol levels. harmful to the body.
The reason it can help improve heart health is because rye bread contains high levels of soluble fiber. This is a type of indigestible fiber that, when absorbed into the body, turns into a gel-like texture in the digestive tract and helps remove cholesterol-rich bile from the blood. Many studies have shown that regular consumption of soluble fiber can help you reduce from 5 to 10% total cholesterol and bad cholesterol in just 4 weeks.
3.2 Supports Blood Sugar Control Regular blood sugar control is extremely important for anyone, especially those who cannot produce enough insulin or are suffering from type diabetes 2.
In rye rye bread contains a number of substances that help support good control of your blood sugar. Typically, soluble fibers help slow the absorption of sugar and carbs through the digestive tract, thereby preventing high blood sugar levels.
In addition, rye bread also provides many phenolic compounds, such as acetic acid and ferulic acid, which contribute to slowing the release of insulin and sugar into the bloodstream, while helping to further control sugar levels blood of the body. Consuming rye rye bread will help you feel full for longer, thereby preventing cravings from appearing.
3.3 Helps you feel full longer Many studies have shown that rye bread nutrition has the ability to help you feel full very quickly, so it can be used in the process of weight loss.
3.4 Other potential benefits of rye bread Besides the health benefits mentioned above, rye bread also contains a number of other potential benefits, including:
Helps reduce inflammation : Regular consumption of rye bread can help you reduce markers of inflammation, such as interleukin 6 (IL-6) and interleukin 1 beta (IL-1β). Prevents certain cancers: Several test-tube and human studies have shown that eating rye bread can help reduce your risk of several cancers, including breast cancer. breast cancer , colorectal cancer and prostate cancer .
Trong bánh mì đen lúa mạch có chứa một số chất giúp hỗ trợ kiểm soát tốt được lượng đường huyết
4. Some disadvantages of rye bread
Although barley rye bread can offer remarkable health benefits, it still has some disadvantages such as:
Contains anti-nutrients: In rye rye bread contains acids phytic – an anti-nutrient that can interfere with the absorption of essential minerals such as zinc and iron. Therefore, if using rye rye bread inappropriately, it can also affect health. Causes flatulence: In rye bread contains high fiber content and a certain amount of gluten. These two substances can lead to bloating in people who are sensitive to them. Not suitable for people on a gluten-free diet: Since rye bread contains gluten, it may not be a suitable food for people on a gluten-free diet, such as those on a gluten-free diet. Patients with Celiac disease. High in sugar: Many manufacturers add sugar to rye breads to enhance their flavor. However, this has inadvertently added unwanted calories to your diet.
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Reference source: healthline.com
