Rye Bread Benefits, Harms, Nutrition Value and Making

Rye qhob cijNws muaj xim tsaus thiab muaj zog tsw dua li cov nplej dawb. 

Nws muaj ntau yam txiaj ntsig kev noj qab haus huv, suav nrog kev tswj ntshav qab zib, kev noj qab haus huv lub plawv, thiab kev noj qab haus huv digestive. 

Rye hmoov muaj gluten tsawg dua cov hmoov nplej, yog li lub khob cij yog denser thiab tsis nce ntau npaum li cov nplej raws li niaj zaus. 

Txawm li cas los xij, vim tias nws tseem muaj gluten, kab mob celiac los yog gluten rhiab heev Tsis haum rau cov neeg uas muaj

Hauv tsab xov xwm "Puas yog rye qhob cij muaj teeb meem, noj qab haus huv, nws zoo li cas? "Rye qhob cij cov txiaj ntsig thiab kev puas tsuaj", "cov khoom xyaw rye qhob cij", "rye qhob cij carbohydrate thiab protein tus nqi", "cov txiaj ntsig thiab cov txiaj ntsig ntawm rye cij", cov ntaub ntawv yuav muab.

Khoom noj khoom haus tus nqi ntawm Rye Bread

Nws yog lub khob cij uas muaj fiber ntau thiab muaj cov khoom noj muaj txiaj ntsig zoo. Qhov nruab nrab, 1 daim (32 grams) rye qhob cij ntsiab lus yog raws li nram no: 

Calorie ntau ntau: 83

Protein: ib gram

Carbs: 15.5 grams

yog '1,1 g

Fiber: 1.9 grams

Selenium: 18% ntawm Tus Nqi Txhua Hnub (DV)

Thiamine: 11.6% ntawm DV

Manganese: 11.5% ntawm DV

Riboflavin: 8.2% ntawm DV

Niacin: 7.6% ntawm DV

Vitamin B6: 7.5% ntawm DV

Copper: 6,6% ntawm DV

Hlau: 5% ntawm DV

Folate: 8.8% ntawm DV 

Kuj me me zincpantothenic acid, phosphorus, tshuaj nplaummuaj calcium thiab lwm yam micronutrients.

Piv nrog rau cov qhob cij tsis tu ncua xws li cov nplej dawb thiab tag nrho cov nplej, rye qhob cij Feem ntau muaj fiber ntau thiab muab cov micronutrients ntau dua - tshwj xeeb yog cov vitamins B.

Kev kawm ntshiab rye qhob cijNws tau raug pom tias mov ntau ntxiv thiab cuam tshuam rau cov ntshav qab zib tsawg dua li cov nplej dawb thiab nplej.

Cov txiaj ntsig ntawm Rye Bread yog dab tsi?

Kev nplua nuj ntawm fiber ntau

Cov zaub mov muaj fiber ntau pab zom zaub mov thiab txo cov roj cholesterol. Rye qhob cijNws muaj cov ntsiab lus fiber ntau thiab yog ob zaug siab dua li cov nplej-raws li cov ncuav. 

Rye qhob cijCov fiber ntau hauv nws txhawb kev zom zaub mov thiab ua rau koj xis nyob ntev tom qab noj mov. 

Cov muaj pes tsawg leeg thiab qhov ntom ntawm cov khoom noj fiber ntau hauv rye ua rau nws muaj txiaj ntsig zoo hauv kev kho cov neeg cem quav lossis plab hnyuv. Nws tuaj yeem txo cov pa roj ntau dhau thiab txo qhov mob plab, txo qhov mob plab, thiab tseem tiv thaiv kev mob hnyav xws li gallstones, rwj, thiab mob qog noj ntshav.

Muaj txiaj ntsig zoo rau lub plawv

Noj rye qhob cijtxo cov kab mob plawv. 

Qhov no yog vim muaj cov ntsiab lus fiber ntau ntawm cov qhob cij, hom fiber ntau no tsim cov khoom zoo li gel hauv plab hnyuv, pab tshem tawm cov cholesterol-nplua nuj los ntawm cov ntshav thiab lub cev.

Cov kev tshawb fawb tau pom tias kev noj fiber ntau tsis tu ncua ua rau 4-5% txo qis hauv tag nrho thiab LDL (tsis zoo) cov roj cholesterol hauv tsawg li 10 lub lis piam. 

Muab cov ntshav qab zib tswj

Kev tswj ntshav qab zib yog qhov tseem ceeb tshwj xeeb rau cov neeg mob ntshav qab zib hom 2 thiab cov neeg uas tsis tuaj yeem tsim cov tshuaj insulin txaus.

Rye qhob cijNws muaj ntau yam khoom uas tuaj yeem pab tswj cov ntshav qab zib.

Ua ntej ntawm tag nrho cov, nws yog nplua nuj nyob rau hauv soluble fiber, uas yuav pab qeeb lub digestion thiab nqus ntawm carbohydrates thiab qab zib los ntawm lub digestive ib ntsuj av, uas ua rau ib tug gradual nce nyob rau hauv cov ntshav qab zib theem. 

Rye qhob cijNws muaj phenolic tebchaw xws li ferulic acid thiab caffeic acid uas yuav ua rau qeeb tso cov suab thaj thiab insulin rau hauv cov hlab ntsha thiab tseem pab tswj cov ntshav qab zib.

Pab rau digestive noj qab haus huv

Rye qhob cijNws muaj txiaj ntsig zoo rau kev zom zaub mov. 

Nws yog qhov zoo ntawm fiber ntau, uas tuaj yeem pab ua kom lub plab zom mov tsis tu ncua. Soluble fiber absorbs dej, pab kom muag muag sab nrauv, ua kom yooj yim dua. 

Nws xav tias tag nrho

Muaj ntau txoj kev tshawb fawb, rye qhob cijNws tau raug pom tias yuav pab tau koj zoo siab rau ntev. Qhov no yog vim hais tias nws yog siab nyob rau hauv soluble fiber, uas yuav ua rau koj satiated ntev. 

Txo gluten kom tsawg

Rye qhob cijNws muaj gluten tsawg dua cov qhob cij dawb. Zoo rau cov neeg uas muaj kev xav tsis zoo.

Tawm tsam hawb pob

Ib txoj kev tshawb fawb tsis ntev los no tau pom tias kev noj zaub mov muaj lub luag haujlwm tseem ceeb hauv kev txhim kho mob hawb pob hauv cov menyuam yaus.

Rye qhob cijNws paub tias muaj txiaj ntsig zoo rau kev noj qab haus huv xws li mob hawb pob. Cov menyuam yaus uas noj rye muaj tsawg dua kev pheej hmoo ntawm kev mob hawb pob thaum yau.

Tiv thaiv kab mob gallstone

Cov zaub mov muaj fiber ntau pab tiv thaiv kab mob gallstone. 

Rye qhob cijCov fiber ntau hauv nws tuaj yeem pab tiv thaiv qhov teeb meem kev noj qab haus huv no hauv cov neeg uas muaj kab mob gallstones. Nws muaj qee cov ntsiab lus uas pab txo cov kua tsib acids, uas yog qhov ua rau mob gallstones.

Ua kom nrawm cov metabolism

Rye qhob cij Pab kom ceev metabolism. Cov fiber ntau tam sim no muaj qee yam khoom uas pab lub cev siv tag nrho cov zog ntxiv uas tuaj yeem hloov mus ua rog. Qhov no kuj pab kom poob phaus.

Fights ntshav qab zib

Rye muaj qhov ntsuas glycemic qis thiab tsim cov piam thaj tsawg dua hauv cov fiber ntau. Nws pab tiv thaiv kev hloov pauv ntawm insulin hauv cov neeg mob ntshav qab zib. Nws ua kom cov ntshav qab zib sib npaug, zam kev mob ntev. 

Rye pab tswj kev zom zaub mov. Cov fiber nyob rau hauv nws yog hu ua prebiotic, uas muab kev pab ntawm cem quav. Relieves mob plab thiab mob. Nws kuj pab tau rau hauv kev kho mob ntawm ulcers.

Tswj kev noj qab haus huv ntawm pob txha

Rye muaj ntau ntawm calcium thiab magnesium. Cov pob txha yog lub tsev khaws khoom ntawm calcium. Nws khaws 99 feem pua ​​​​ntawm cov calcium hauv lub cev thiab muab rau cov hlab ntsha thaum xav tau. Cov ntsiab lus calcium zoo, manganese thiab magnesium pab tsim cov pob txha thiab cov hniav kom muaj zog.

Khaws cov ntshav siab

Rye yog lub npe hu ua lub plawv-phooj ywg grain. Cov neeg uas muaj ntshav siab yuav tsum haus qhov no tsis tu ncua. Tus naj npawb ntawm cov hloov pauv xws li vitamin, fiber ntau thiab cov ntsiab lus ntxhia muaj txiaj ntsig zoo rau lub cev.

Tej zaum yuav txo qhov mob

Ib tug tib neeg txoj kev tshawb fawb txuas rye qhob cij kom tsawg rau cov cim ntawm o, xws li interleukin 1 beta (IL-1β) thiab interleukin 6 (IL-6).

Tej zaum yuav tiv thaiv qee yam mob qog noj ntshav

Hauv kev tshawb nrhiav tib neeg thiab kev sim tube, noj mov ryeNws tau cuam tshuam nrog kev txo qis ntawm ntau cov qog nqaij hlav, suav nrog prostate, mob qog nqaij hlav, thiab qog nqaij hlav mis.

Dab tsi yog qhov Harms ntawm Rye Bread?

Rye qhob cij Nws feem ntau noj qab nyob zoo, tab sis nws muaj qee qhov downsides, suav nrog:

Muaj cov tshuaj tiv thaiv kab mob

Rye qhob cij, tshwj xeeb tshaj yog ntau yam sib zog, tuaj yeem cuam tshuam nrog kev nqus ntawm cov zaub mov xws li hlau thiab zinc los ntawm tib pluas noj. antinutrient muaj phytic acid.

Tej zaum yuav ua rau tsam plab

Rye yog nplua nuj nyob rau hauv fiber ntau thiab gluten, uas yuav ua rau tsam plab nyob rau hauv tib neeg rhiab heev rau cov tebchaw.

Tsis haum rau kev noj zaub mov tsis muaj gluten

Rye qhob cij muaj gluten, uas ua rau nws tsis tsim nyog rau cov neeg noj zaub mov tsis muaj gluten, xws li cov neeg muaj kab mob celiac.

Yuav Ua Li Cas Rye Bread

Tsuas yog ob peb cov khoom xyaw hauv tsev tshiab rye qhob cij ua tau.

Ua lub teeb rye qhob cij Cov ntaub ntawv hauv qab no thiab cov proportions yog siv rau:

• 1,5 teaspoons instant qhuav poov xab
• 1,5 khob (375 ml) dej sov
• 1 rab ntsev ntsev
• 1,5 khob (200 grams) ntawm rye hmoov
• 1,5 khob (200 grams) wholemeal hmoov
• 1 teaspoon cumin noob (yeem)

Yuav ua li cas yog nws ua tiav?

- Sib tov poov xab, ntsev, rye hmoov, hmoov nplej thiab dej nyob rau hauv ib lub tais. Rye hmoov Nws qhuav zoo nkauj, yog li koj tuaj yeem ntxiv dej ntxiv yog tias lub khob noom cookie zoo li qhuav dhau. Knead kom txog thaum tus.

- Muab lub khob noom cookie rau ntawm ib lub tais me me, npog nrog zaj duab xis thiab cia lub khob noom cookie nce mus txog thaum nws loj dua ob npaug. Qhov no siv sijhawm 1-2 teev.

- Tshem lub khob noom cookie tawm ntawm lub lauj kaub thiab yob nws mus rau hauv ib lub oval loaf. Yog tias koj xav ntxiv cov noob cumin, ntxiv rau hauv cov kauj ruam no.

- Muab lub khob noom rov qab rau ntawm lub tais me me, npog nrog zaj duab xis thiab cia sawv ntsug kom txog thaum ob npaug ntxiv, uas yuav siv sijhawm 1-2 teev.

- Preheat qhov cub kom 220 ° C. Tshem lub khob cij, ua ob peb kab rov tav txiav nrog rab riam, thiab tom qab ntawd ci rau 30 feeb lossis kom txog thaum tsaus ntuj. Tshem lub khob cij thiab cia nws zaum tsawg kawg 20 feeb ua ntej noj. 

Vim li ntawd;

Rye qhob cijNws yog ib qho kev xaiv zoo tshaj plaws rau cov qhob cij dawb thiab nplej. Txawm li cas los xij, nws tuaj yeem ua rau tsam plab hauv cov neeg rhiab heev. 

Nws muaj fiber ntau thiab cov as-ham, tshwj xeeb tshaj yog cov vitamins B. Nws pab kom poob phaus, muab ntshav qab zib tswj, muaj txiaj ntsig zoo rau lub plawv thiab digestive noj qab haus huv.