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Have you learned how to eat bread so you don’t get fat?
Many people like to eat bread, especially women, but because of the high sugar and starch content of bread, it can easily be converted into calories, which can cause weight gain. Therefore, many women are afraid of eating bread. Don't worry, I will teach you how to eat bread without getting fat.
How to eat bread without getting fat?
1. Don't spread too much jam on the toast. First of all, pay attention to the condiments that match the bread. We generally don’t like to eat white bread, so we add various jams on top and make sandwiches. The calories of the condiments you add are also different. Pay special attention when eating. If you don’t need strenuous activities, you must choose a lower calorie food.
2. Pay attention to the ingredients in the sandwich. The calories and fat content of stuffed bread are relatively high, and the calories of a hard bagel is the same as the calories of a serving of ribs of the same weight. If you want to lose weight, you should try less. Bread is still the main recommendation of whole wheat bread, because it contains iron, vitamin B, vitamin E, fiber, magnesium, zinc and cellulose, eating regularly can reduce the risk of heart disease and cancer. If you really like sweet bread, you might as well choose toast with 1 teaspoon of jam. Spread peanut butter, cream or a piece of low-fat cheese on two slices of toast a day. Drink a bottle of low-fat milk or yogurt. If possible, prepare a little lettuce, tomato, and cucumber to eat together. The calories are moderate and the nutrition will be more balanced.
3. Drink plenty of thick broth. A thick broth made of a variety of low-calorie vegetables is rich in dietary fiber. Drinking more of this soup will reduce the intake of bread and can also absorb a lot of vitamins and minerals.
4. Bake the toast until it is crispy. Compared with white and soft toast, eating crispy toast will naturally increase the frequency of chewing. Because chewing (science shows: chewing can help lose weight) and stimulate the central nervous system of satiety, eat a small amount to get a sense of fullness. Freshly baked bread should not be eaten right away, because the bread is still fermenting at this time, and it is easy to get stomach problems if you eat it immediately. It is safer to eat the bread at least two hours after it is baked.
Which bread to eat without gaining weight?
1. Yeast bread
Using healthy natural yeast to replace the traditional heavy oil and heavy sugar ingredients. Fruits, raisins or beer are naturally fermented to exudate natural sweetness. Long-term fermentation can increase the taste of bread. The bread made with natural yeast uses almost no oil, and a little bit of sugar is to promote the growth of yeast. Compared with the sugar content of ordinary bread, it can be said to be a really low-sugar "weight-reducing bread".
2. Cereal bread
Whole wheat, oats, multigrain breads and other cereal breads can be described as the "health crown" of all breads. They are rich in vitamins, minerals, cellulose, etc., which are needed by the human body. They are not only healthy and low-fat, but regular consumption can also reduce the risk of heart disease and cancer. Not only that, cereal bread has a strong sense of fullness, and you can feel satisfied when you lose weight by eating a little.
3. Italian bread
Italian bread made by fermenting only a little salt in the flour does not contain any sugar and fat. It is a healthier choice. The taste is relatively light, neither salty nor sweet.
4. French stick
The authentic French baguette ingredients are very simple. There are only 4 types: flour, water, yeast and salt. It does not add a little oil or sugar. It has low calories and is a very healthy choice. The taste is crispy on the outer skin and soft on the inside, which is often eaten as a staple food.
5. Rye bread
Rye bread, like whole wheat bread, is one of the healthiest breads. It is rich in dietary fiber, which can help detoxify and clear the intestines. It can also make people feel fuller faster, and indirectly reduce the intake, thereby helping to lose weight. Compared with whole wheat bread, bread made from rye is also low in sugar, high in calcium and rich in selenium. The coarser the texture, the more nutritious the bread, especially the grained wheat bran.
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