Bread is an important food that is included in the daily nutrition of individuals in every period from childhood to adulthood.
There are some curious topics and questions asked in parallel about bread, which has a big place in our diet.
>The most frequently asked question is,''Does bread make you fat?''
This question is followed by the following two questions:
''Does the human body really need bread?''
'Which type of bread is more beneficial?''
Before answering all these questions, let's get to know bread.
For the first time, about 12 years ago. Bread thought to have been made a century ago; It is obtained by turning flour obtained from various grains such as wheat, corn, barley, rye and soy into dough, fermenting and cooking it.
It is a food rich in carbohydrates and provides energy to the body. It is also a source of some (8%) protein and vitamins that are extremely important for the body. This feature has been strengthened by increasing bread varieties today. I will talk about these bread types at the end of my article.
Approximately 55% of the daily energy that the human body needs to receive should be provided from carbohydrates. Bread plays a very important role in meeting this need.
Now let's answer our first question: "No, bread does not make you fat."
All this time, most people trying to lose weight start dieting. Saying "I cut the bread" shows that he made a big mistake. Bread is not a guilty food as thought.
The answer to our second question is: "Yes, we really need bread." Why?
When the diet of the Turkish people is examined, we see that the daily carbohydrate need taken from other foods is only 1/4 of the need. In other words, adequate consumption of carbohydrate sources such as vegetables and fruits other than bread is insufficient due to economic reasons and habits, and the fact that these foods are not satiating enough plays an important role in this. Additionally, the vitamins contained in grains and fruits are very different. We can only get some B vitamins from foods in the bread group. For this reason, if bread is excluded from the daily diet, an inadequate diet will be applied and this type of nutrition will make the person weak and unhappy. r. The result can lead to depression.
We now know how important bread is in terms of meeting our carbohydrate needs. To summarize the other reasons for consuming bread:
- Bread is filling: We all know this effect. In fact, many of us state that we cannot get full without eating bread.
- It contains complex carbohydrates: It gradually raises blood sugar. Thus, it helps maintain blood sugar balance. This effect is greater in breads made from flour without the bran and nutrients separated, rather than white bread.
- It has a low fat content: Today, oils and fatty foods are the leading foods that cause obesity. For this reason, we should first reduce fatty foods, not bread, in our daily diet.
- It is a source of vitamins: It provides vitamins such as B1, B6 and Niacin, which are extremely important for our body.
Before moving on to the answer to our third question, I give how much bread should be consumed by each person according to their age, gender and daily activity level in the table below.
Age
Bread that should be consumed daily. amount **1-3
3 Medium slice4-6
5 Thin slice7-18
6-12 Thin slice
Low Activity3 Thin slice
Over 18
Medium Activity (Women)4 thin slices *
Medium Activity (Male)7 thin slices *
Heavy Activity12- 20 thin slices
* Suitable amounts for desk workers.
** 2 spoons of lean rice or pasta = 1 thin slice of bread.
Our third question was about bread types. To answer this question, let's look at the types of bread and see which bread is more beneficial for whom.
Wheat bread: It is white bread made from flour with completely separated bran. White bread may be preferred to other breads in some digestive system disorders (such as colitis, acute diarrhea, ulcers, gastritis).
Whole wheat bread: Made from whole flour without the bran separated, this bread contains more vitamins and minerals. Its glycemic index Since it is low in weight (see Number….), it has high satiating properties and hypoglycemic people, diabetics and anyone who cares about their health can use it. high blood acid, anemia, etc. If there is any discomfort, it should be re-evaluated.
Bran bread: Yeast bread made from flour with the outer bran removed but the inner bran not separated is more nutritious than white bread. It should be preferred by those on a low-calorie diet. Wholemeal bread can be preferred by people with diabetes, constipation and constipation-predominant spastic colon disease, and those using birth control medication.
Corn bread: It is the bread that can be consumed by people with gluten enteropathy, called "celiac". People cannot consume products made from wheat, barley and rye flour due to their illnesses.
If children in the developmental age have growth retardation, they should be examined from this perspective. Between the ages of 0-1, foods containing gluten should be avoided as much as possible.
Gluten-free bread: There are difficulties in finding bread made from pure corn flour and not being limited to corn bread options. For this reason, it is a very important and valuable bread to be used safely in celiac patients. People who feel bloating in the digestive system and intestinal discomfort can use this bread to test whether they have gluten intolerance before consulting a doctor.
Rye bread: It can be used in people with low blood pressure and to meet their calcium needs. Since it is a good source of niacin, it should be preferred by people with diabetes, hyperthyroidism and athletes.
Bread with wheat germ: Germ is the inner layer of the wheat, that is, the place where it sprouts. This part, which ensures the development of the wheat grain, is separated from the flour in the traditional method. Thus, it is used in many foods. Nutrient elements are also removed from the bread. However, the bread obtained by adding germ becomes rich in vitamins and minerals such as vitamins A, E, B1, zinc and chromium.
It is a quality grain product in an adequate and balanced diet. It is beneficial for diabetics.
If healthy individuals use all types of bread alternately, a more balanced diet is achieved.
As can be seen, under normal conditions. Bread made from whole grain flour is more beneficial than white bread.
In addition to bread, we include foods in the milk, yoghurt, vegetable, fruit and meat groups in our daily diet. I wish you healthy days by emphasizing that we should take care of ourselves in balance.
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