How to choose bread? All rice must be better than white bread! There are also poor chewing or chewing, "this" can prolong the feeling of foot

Bread is the main choice for many people's daily breakfast. Different types of breads and methods of making will have completely different effects on the body. From the taste point of view, some people prefer soft and light bread that melts at the mouth; some people like bread that needs to be chewed multiple times to feel its practicality. Nutritionist Wu Tingni said that these differences not only affect taste experience, but also affect the rate of blood sugar rise, the duration of foot feeling, and the overall nutritional value.

Ingredients pure can promote sports performance and are more conducive to digestion

Among the many choices, breads with pure ingredients usually have less burden on the digestive system. If the bread contains only flour, yeast, water and salt, and fermented over a long period of time, it is often more easily absorbed by the kidney and stomach. Wu Tingni Nutrition pointed out that this type of white bread has a low oil content and a high glycemic index (GI value), so it is especially suitable for consumption one hour before weight training or aerobic exercise, which can quickly provide energy and promote sports performance. However, because sugar increases quickly, if energy is not consumed, blood sugar fluctuations are likely to occur, so it is not suitable for daily staple food.

Overprocessing of bread hides health risks

If the bread is added with butter, sugar, meanth, meat or powdered sugar during production, it will not only increase the intake of raw and fat and refined sugar, but may also delay stomach emptying, stimulate gastric acid secretion, and cause stomach inappropriateness. Wu Tingni Nutrition reminds that in addition to increasing heat, these additives will also increase the burden of credit, which may have an impact on cardiovascular health in the long run. Therefore, bread with clear ingredients and less oil and sugar is a more suitable daily choice.

The bread has a strong chewy feeling and can prolong the foot feeling

Many soft breads melt in the mouth and taste light and fast, but they are often difficult to gain a lasting foot feeling. After eating one, you may want to get another one soon. In contrast, breads with chewing (such as acidic breads and beans) require longer chewing, which can effectively stimulate the middle of the brain's footsteps and make people feel "eating" more quickly. Wu Tingni Nutritionist said that this way of eating can reduce the risk of excessive eating, and at the same time it can increase the focus of eating, allowing the body to achieve better satisfaction in both psychological and physiological levels.

Full grain and fog are healthier and improve nutritional density

Because white bread is overly refined, its nutrients are relatively single, mainly providing carbohydrates, and lacking in dietary fiber, vitamins and minerals. Wu Tingni Nutrition suggested that choosing whole-meal powder, scattered powder or bread with fruits and bean dregs can not only supplement the dietary fiber, but also provide high-quality protein and healthy fats. This type of bread is digested slowly, which can prolong the feeling of footwear, and at the same time helps stabilize blood sugar and is an option that is more in line with health needs.

Healthy oils replace cream and reduce cardiovascular burden

Wu Tingni Nutritionist pointed out that during the production process, if olive oil or canola oil can be replaced by cream, the fat group of bread will be healthier in Chengdu. The monolithic and fatty acids and polylithic and fatty acids in vegetable oil are helpful in maintaining cardiovascular health, reducing diabetic sterols, and can also reduce the occurrence of inflammation. Therefore, in addition to focusing on carbohydrates, the choice of oils is also an important factor affecting the nutritional value of bread.

Pair with high protein and fruits and vegetables to maintain nutrition balance

Eat only bread as a meal, and the nutrition structure is often incomplete. Wu Tingni Nutrition suggested that pairing it with eggs, beans, or adding fresh tomatoes, cucumbers and lettuce salads can not only increase protein and dietary fiber feeding, but also supplement a variety of vitamins and antioxidants. This combination can prevent rapid increase and decrease in blood sugar, making energy more lasting and stable. It is even more important for people who need long time to maintain concentration or conduct physical activities.

Correctly recognize different types of bread. The ingredients of the same name are very different.

It is worth noting that Wu Tingni Nutritionist said that even breads with the same name may be made in Taiwan different from traditional ones. For example, common beans are mostly presented in improved formulas in Taiwan, which may contain additional sugars or fats, which are different from the health value of the original formula. Therefore, when choosing a purchase, consumers should also carefully review the ingredient marks in addition to referring to the name, so that they can make judgments that meet health needs.

Choose the key wisely. Read the ingredient list before purchasing.

Although bread is convenient and delicious, its nutritional value varies greatly. Wu Tingni Nutritional reminds that growing a habit of "reading the ingredient list" and choosing a store with clear and transparent and open standards is the first step to avoid excessive hidden heat and additives. Only by focusing on nutrition and digestive burdens while both convenience and deliciousness can the bread become part of a healthy diet.