Nutrition for a pregnant woman. Proper nutrition during pregnancy Pulls black bread during pregnancy

Ever wonder how fast your baby grows in your belly? For nine months, we observe with the naked eye the growth of a human embryo, reaching at birth a weight of several kilograms and more than half a meter of growth. And all the smallest cells of his body are built from what his mother eats!

Researchers are already saying what and in what quantity. Whether you want to eat fruits and vegetables, black bread, lean meat and fish, or you prefer muffins, hamburgers and buns, white bread, they all have a big impact on your child's health now and for decades to come! A number of diseases such as obesity, diabetes, hypertension, have their origins in the womb! Therefore, it is really worth eating healthy food when your belly is growing, and with it your baby. We will provide a list of foods that should be included in the diet of a pregnant woman.

Bread, cereals: 4-5 times a day.
Most women think that bread, cereals and pasta are just a source of unnecessary calories, and it is better to do without them. But in fact, these are the foods that are most important. These are called complex carbohydrates, which are found in confectionery and provide the body with energy for several hours. They are also high in protein, B vitamins, magnesium, iron, zinc and dietary fiber to help prevent constipation. More vitamins and useful components, iron, zinc, magnesium are found in black bread than in white. It is better to choose cereals from coarse grains. The most valuable are buckwheat and millet. Buckwheat contains 15 times more magnesium than white rice. Good oatmeal is a healthy, highly processed breakfast that's fortified with vitamins.

Vegetables: 3-4 times a day.
They are rich in minerals, vitamins and fiber. Eat 400 grams a day. It is best to consume a little at every meal. For breakfast, it can be a radish salad, for lunch - boiled potatoes, beets, salad, and dinner - a salad with tomatoes and cucumbers. The selection of vegetables is comprehensive. Every day a different option. Remember that yellow and orange vegetables (peppers, carrots, pumpkin) are sources of beta-carotene, a provitamin A that improves vision and helps the body get rid of harmful free radicals that contribute to cancer. Green vegetables such as broccoli, spinach, green peas, Brussels sprouts, lettuce, asparagus, and kale are a source of iron (which helps prevent anemia) and folate (prevents serious neurological defects in a child). Attention! All vegetables should be refrigerated and should not lose their nutritional value.

Fruit: 3 times a day.
They are rich in vitamins, especially vitamin C, beta-carotene, minerals and fiber. Eat your fruit fresh during the summer season. Raspberries, strawberries, currants, blueberries, gooseberries, strawberries, blackberries, pears, apples, plums. And in the fall-winter season and spring including, use frozen. Beware of tropical fruits. Of course, you can eat bananas, oranges or mangoes, but not too often. Indeed, a large number of them can lead to allergies in the child (already in the stomach!).

Milk and dairy products: 3-4 times a day.
If you are not allergic to cow's milk protein, you should consume dairy products during pregnancy. They are easy to digest and, most importantly, are a source of calcium. This is very important during pregnancy, as the baby's bones form. Calcium also helps prevent osteoporosis (decreased bone density and fracture), hypertension, and premature birth. In the first trimester, you need to drink three glasses of milk a day and milk drinks, and in the second and third - four cups (can be replaced with low-fat cottage cheese). Avoid blue brie cheese. It can cause bacilli, bacteria, infections during pregnancy, which threaten the baby with various kinds of diseases. In general, you should not eat cheese during pregnancy. You should not abuse preservatives, animal fats, salt, as it contributes to the development of edema during pregnancy.

Meat, fish, peas, once a day.
Meat contains a lot of easily digestible proteins, which are important for a child, as well as minerals and vitamins. All this is in large quantities. If you are a vegetarian, a strict diet should be neglected throughout your pregnancy. Meat contains a lot of iron, which is better absorbed by the body than from plant foods. Its deficiencies can lead to anemia and urinary tract infections. You can eat turkey, chicken, veal, lean beef, rabbit. Try not to eat fatty pork because it contains a lot of saturated fatty acids, which have adverse health effects. Twice a week, replace meat with fish, best of all seafood and salmon fatty, like mackerel. They contain a lot of iodine (supports metabolism), omega-3 fatty acids (protects against cancer and heart disease, prevents premature birth). The child needs them for the proper development of the brain, nervous system and retina. There are peas and beans once a week. They are high in protein and other nutrients. If you suffer from bloating after legumes, you can skip them.

Fats.
You cannot eat anything fried during pregnancy. You can bake, boil, grill. When frying, all the fat is absorbed. For sandwiches, use a small amount of soft butter or margarine that does not contain the so-called trans isomers (this should be written on the package). Olive oil for salads. Don't eat fast foods, which are high in fat and calories and have no vitamins at all.

Beverages.
During pregnancy, you need to forget about coffee, tea, hot chocolate. These drinks are high in caffeine, which is harmful to your baby. This ingredient doubles the risk of miscarriage. Water. You can drink low-carbonated water with a low sodium content, non-carbonated mineral water, about two liters per day. Juices. Sugar-free vegetable and fruit juices. It is better to use freshly squeezed juices, if not, then domestic juices. Milk (drink at night), fruit tea (for example, in the morning, because it is refreshing).

The news of the upcoming birth of a baby changes our attitude towards what we eat. The former carelessness is giving way to strategic planning and thoughtful selectivity.

Maternity menu

Not more, but better.

They used to say: the expectant mother should eat for two. This popular test idea in the past turned out to be wrong. It is much more useful, and most importantly, more pleasant to be picky in the choice of food. Plus, you have no reason to have more than usual, unless your doctor asks you to. Despite the fact that the baby draws nutrients from her mother's reserves, her body's energy needs do not increase much: an average of 150 kilocalories per day in the last months of pregnancy.

Exact proportions

Obstetricians-gynecologists and nutritionists agree that a wide variety of foods should appear on your table regularly. It is only important to observe the correct proportions, because during pregnancy, the body needs certain foods more than others. To avoid nutritional deficiencies. Try to include the following food categories in your daily diet:

• meat, fish and eggs;
• vegetables and fruits (at least 500 g);
• low-fat dairy products;
• fats (vegetable and butter);
• starchy foods, breads (preferably whole grains or bran), and cereals.

But that's not all: in addition to what you eat every day, be sure to take multivitamin-mineral complexes in an amount that meets the need for 1 daily dose of all vitamins. Your doctor will recommend this dose and the drug itself.

Clear mode

To feel good and not bite, try to eat every 4 hours, without missing the cherished time.

Start your day with a full breakfast (a dairy dish, some whole grain bread or muesli, and fresh fruit), then have yourself a real lunch (if you can't afford it, eat a fresh vegetable and fruit sandwich or salad dressed with soy or corn oil , yogurt or some kind of fruit) and a light dinner (the fourth meal should be dietary: a dairy dish, some kind of fruit, some black bread or unsweetened cookies).

Between breakfast and lunch and during afternoon tea, you can have a light snack with fruits, a low-fat sandwich, yogurt and juice. It is better to forget about pastry and puff buns, pizza, sausages, sausages, fatty and fried foods.

Nutrition for pregnant women with problems

Nausea. To cope with it, eat more often and less. Take 500-700 mg of calcium from any source, it works well in such cases. If nausea bothers you all the time, be sure to tell your doctor about it.

Constipation. Drink more water throughout the day, but in small portions. Eat foods that are rich in fiber and dietary fiber: fresh or boiled vegetables (3 times a day), fruits (at least 2 pieces a day), cereals (except semolina and rice, where there is no dietary fiber).

Psychotype of a pregnant woman and nutrition

"Eternal alarmist"

Pregnancy aggravates her already anxious state of mind. She eats without appetite, almost the same thing, and is constantly afraid to do something wrong. “Can I eat meat, cheese, eggs? Are there nitrates in these vegetables? And in tap water? Will I be a good mother? " - in such reflections she spends most of the time.

Doctor's advice for pregnant women:
You need to diversify your menu and take advantage of pregnancy to start doing yoga.

"Glutton"

She speculates on her "position" and eats whatever she wants. Her motto: "For once in my life I have the right to please myself!" People around her often pamper her and indulge all (or almost all) whims.

Doctor's advice for pregnant women:
If you certainly want to please yourself, treat yourself only to dietary products and try to think more about your future baby.

"Bioecologist"

Environmental issues worry her so much that she eats exclusively organic products. She is very impressed with the vegetarian diet, she goes on vacation to Nepal and goes skiing, being seven months pregnant.

Doctor's advice for pregnant women:
If you don't like meat, eat at least dairy products, fish, eggs, and nuts. Make an effort and follow the doctor's recommendations, because 9 months is not such a long time.

"Business lady"

She is always busy with work and even during meals continues to do business. Her refrigerator is always empty, she is rarely at home in the evenings and regrets that she can no longer play sports.

Doctor's advice for pregnant women:
You have taken on too difficult a task! It's time to slow down the pace of life, and it's better to do it gradually. Take time to eat, even at the office, and go home early. Try to cook yourself, even simple dishes.

Food safety tips for pregnant women:

By following simple rules of the game, you will protect yourself from food poisoning. In addition to general advice to store food in the refrigerator, do not eat undercooked or undercooked food, raw eggs, foods that are out of date, there are some more important and not too obvious recommendations.

• Cheese. Choose cheeses based on pasteurized milk, hard or processed varieties. It is better to cut the crust from the cheeses.
• It is better to buy pates and meat products in jelly in vacuum packaging. Never eat them after the expiration date indicated on the packaging.
• Seafood, raw fish dishes can be eaten only if you are firmly convinced of their quality.
• Be sure to wash your hands before you start cooking or eating.
• Do a general cleaning of the refrigerator at least once a week.
• Wash fresh vegetables and herbs well.
• Meat and fish must be subjected to hot processing, reheat well, but do not boil ready-made meals and store them in the refrigerator for no more than 24 hours.

Macro- and microelements in the diet of pregnant women

Protein- this is the main building material for the body of a future baby, and proteins of animal origin are considered the most useful. Therefore, every day you need to eat about 150 g of lean meat (beef, pork, lamb, liver), or fish, or poultry (without skin), or two eggs.

Carbohydrates- a real fuel for the work of muscles and internal organs. Most often, they enter our body in the form of complex sugars, which are found in pasta, rice, bread, potatoes, dried fruits.

Fats- the mother's body is needed in order to assimilate fat-soluble vitamins A, D, E, K; in addition, they are involved in the development of the brain, nervous system and all cells of the embryo. It would be nice to vary the sources of their receipt: for example, you can season a vegetable salad with corn oil or sunflower oil. And don't forget to sometimes put some butter on vegetables, meat or fish. You can include fatty fish (mackerel, sardines, herring, halibut, mackerel) in your diet. But you should not get carried away with deep-fried foods, as well as hidden fats, which are found in buns, sausages and minced meat.

Calcium- it is necessary for the baby's body for the formation of bones and teeth, so the need for it during pregnancy increases to 1200 mg per day. Calcium can be obtained from dairy products: milk, cottage cheese, yoghurt, cheese. If you do not like them, include these products in various dishes: vegetable purees, soups, casseroles. 300 mg of calcium is: 1 glass of milk; 300 g of cottage cheese; 30 g of hard cheese (emmental or parmesan).

Vitamin D- helps to absorb calcium. It is found in small amounts in fatty fish, eggs, or whole dairy products. But most of it is produced in the skin under the influence of sunlight.

Iron- this element is very important for the expectant mother and her baby, so pay special attention to it. Its sources are whole beef meat products, liver and special preparations. Scientific studies show that 20% of women do not have any iron stores at the beginning of pregnancy.

Folic acid- (vitamin B9) is necessary for the formation of cells in the baby's body, in addition, it helps prevent serious defects in its development. During pregnancy, the need for folic acid doubles and is 400 mcg per day. To replenish the body with this vitamin, you need to eat vegetables with green leaves (salads, spinach, parsley, watercress) raw and take special multivitamins (your doctor will prescribe them for you).

Do I need to take vitamins if you eat vegetables, fruits, meat and dairy products?

During pregnancy, you need to take your diet very seriously. The mother's body is the only source of nutrients, vitamins and microelements for the child. It should be well understood that even the most balanced diet is not able to meet the increasing needs of a pregnant woman's body in the required amount of vitamins, since their losses during storage and heat treatment of products range from 30 to 90%. For example, in order to provide the body with a daily dose of vitamin B1, you need to eat 1 kg of black bread.

To get the required amount of folic acid from food, a woman needs to eat 2 kg of spinach or broccoli per day. And how many other, high-calorie foods - meat, butter, dairy products - does she need to cover the daily need for other vital vitamins? That is why gynecologists in all developed countries recommend that women take vitamin and mineral complexes, both during pregnancy planning and during pregnancy. It has been clinically proven that a modern vitamin and mineral complex should contain iron, a complex of antioxidants, folic acid, and iodine.

27.12.2019 09:06:00

Expectant mothers often want "something tasty". Unfortunately, not all of our favorite foods are healthy. But harmful delicacies can always be replaced with others - no less tasty, but safe for your baby.

Bread has a special place in our menu. Without it, it is impossible to imagine the diet of both a healthy person and those who need dietary nutrition. But not all baked goods are healthy, so it is important for a mother-to-be to be able to distinguish a valuable product from a source of "empty calories."

Can pregnant women eat bread and baked goods?

Bread has a wonderful property - it never gets boring, which allows you to include it in your diet every day. But it must be remembered that bread is a fairly high-calorie product. So, for example, the calorie content of wheat bread made from premium flour is 233 kcal, and rye -190 kcal per 100 g of product. The calorie content of the muffin rises to 297 kcal per 100 g by adding sugar, molasses, edible fats, milk, whey, eggs and spices to the dough. For example, the calorie content of a second course consisting of a piece of meat and a vegetable side dish is equal to the calorie content of a bun. Consequently, baked goods belong to the category of high-calorie foods, which in the diet of a pregnant woman should be sharply limited, since a diet with high calorie content steadily leads to overweight. It is during pregnancy that favorable conditions are created for the development of adipose tissue, the biological meaning of which is to protect the unborn child. This process is due to hormonal changes in the woman's body.

Overweight and obese women rarely experience complications during pregnancy. Possible complications include increased blood pressure, increased blood clotting, toxicosis in the first half of pregnancy (it is characterized by increased blood pressure, the appearance of protein in the urine), or prolonged pregnancy. Not only pregnancy, but also childbirth itself in obese women can have a number of features - hormonal changes can lead to prolonged pregnancy, and subsequently to weakness of labor.

In addition, most women suffer from constipation during pregnancy. Consequently, freshly baked bread made from first grade flour and pastries should be sharply limited in the diet, as products that provoke a weakening of intestinal motility (motor activity), since they do not include dietary fiber that improves intestinal motility, in addition, freshly baked bread and baked goods provoke the processes of fermentation and gas formation.

What kind of bread can pregnant women have?

All of the above does not mean at all that bread should be completely excluded from the diet of pregnant women. On the contrary, bread is a valuable "vegetable" product.

For centuries, bread has retained its simple formula: flour, table salt, water and yeast or sourdough. Bread has a complex chemical composition. The vegetable protein content is 7.6-8.3%, but there are few essential amino acids - lysine and threonine. Fat in classic bread is from 0.6 to 1.3%. The main chemical component of bread is carbohydrates - from 40 to 54%, represented mainly by starch, and rye bread contains raffinose and stachyose sugars. About 10% of people in the gastrointestinal tract lack enzymes that can utilize these carbohydrates. Hence, there is an intolerance to rye bread - increased gas formation in the intestine (flatulence) after eating it.

Checking the quality of the bread
Finding out if the loaf is baked well is quite simple: you just have to click on it. In case of good baking, the loaf will not lose its original shape - it will return to its previous state. And if the dough is raw, the loaf will remain flattened.

Mineral substances, such as phosphorus, calcium, iron, as well as vitamins B 1, B 2, PP, contained in cereals, are concentrated mainly in the shells of the grains and, therefore, during the grinding of the grain, they are largely removed. Therefore, in bread made from coarse flour, iron, for example, is 4 times more than in bread made from premium flour. Ballast substances useful for pregnant women - cellulose (fiber) and hemicellulose (they help to cope with the problem of constipation) - are also concentrated in the shells of grains and are largely lost during the production of flour. Therefore, the fiber content in bread made from rye flour and coarse wheat flour reaches 1.1-1.2%, and in wheat bread of the highest grades is no more than 0.1-0.2%.

In addition to these essential nutrients, bread contains over 200 flavoring agents. They are formed during the fermentation and baking process. The pleasant aroma characteristic of bread has a physiological significance: it stimulates the production of digestive juices and thus improves the digestion and absorption of the nutrients contained in the product. Good baking of bread also contributes to this: with its sufficient looseness and elasticity, digestive enzymes easily penetrate into the depth of the crumb, where they intensively digest starch.

Pregnant women should pay attention to grain varieties of bread. Grain bread is obtained directly from wheat and rye grains using an original technology: the grain is first brought to the stage of germination (in the initial stage of germination it has the highest biological value), and then turns into flour. It is known that, having good taste and medicinal properties, this product contains 1.5 times more proteins and fats, vitamins E, PP, group B and almost all essential amino acids than bread made from 2nd grade wheat flour. This type of bread is useful during pregnancy, as it is rich in dietary fiber, which, in addition to improving intestinal motility, contribute to the elimination of harmful substances and their compounds from the body, including salts of heavy metals, radioactive elements and nitrates. Its calorie content is only 20-30 kcal per 100 g of product higher than in traditional bread.

What is flour?
Flour of the highest grade is white, with a slightly creamy shade, has good baking properties, products from it have a good volume and fine developed porosity. This flour contains the least amount of vitamins. Flour of the highest grade is suitable for pastries, sauces and flour dressings.
Flour-grit is made from durum wheat and has larger particle sizes. It is mainly used for pastry (for example, for cakes).
Flour of the 1st grade is ideal for bakery and uncomfortable types of bakery products * - rolls, pies, etc. Finished products from it slowly stale.
Flour of the 2nd grade contains up to 8% of bran, it is darker than the first grade. It is light and dark. Dark flour is better for baking qualities, products made from it are lush, with a porous crumb. Flour of the second grade is used for baking white bread and uncomfortable products.
Wallpaper wheat flour contains a lot of bran and its color is yellowish, and sometimes with a brown tint. It ranks first in terms of the content of vitamins and minerals, but in terms of calorie content and digestibility - the last. It is used for baking white bread and non-tasty flour products.

* Uncomfortable varieties of bakery products - bakery products with a sugar and fat content of less than 14%.

Considering the above, we can conclude that bread of the highest grades, made from flour of the appropriate quality, is inferior to grain bread in terms of nutritional value, namely, in terms of mineral and vitamin composition, the presence of ballast substances. But even flour made from whole grains contains insufficient amounts of calcium salts, vitamin B 2 and the amino acid lysine. Therefore, bread manufacturers currently use the following options to improve the nutritional value of baked goods:

• adding to the premium flour an aleurone layer and an embryo containing a sufficient amount of minerals, vitamins and vegetable protein;
• inclusion of bran rich in B vitamins, minerals, dietary fiber in flour of the highest quality;
• adding synthetic vitamins, amino acids and minerals to flour;
• inclusion of natural products rich in vitamins, proteins and minerals in the premium flour. As such natural products, yeast, cereal germ, soy flour, food cakes or skimmed milk powder are used. A number of valuable bakery products, enriched with fruit pieces and sunflower seeds, have appeared on the market. The addition of these products to the bread makes it more nutritious, but more tasty and enriched with vitamins, dietary fiber, healthy fatty acids;
• growing new varieties of crops through selection. New varieties of cereals must contain sufficient amounts of vitamins, mineral salts and proteins.

In addition to "improved" grain varieties of bread, pregnant women can be advised to use so-called medicinal breads in their diet, which include:

• Bakery products with lecithin and high iodine content- they are obtained by adding seaweed and lecithin to the dough. Seaweed contains organically bound iodine, which is converted into bread. Such bread is recommended to be used for the prevention of iodine deficiency. and in diseases of the thyroid gland, cardiovascular system. Bread with lecithin is recommended for atherosclerosis, anemia, obesity, liver disease, nervous exhaustion. Lecithin plays an important role in neutralizing excess cholesterol and thus prevents the development of atherosclerosis.
• Low carbohydrate baked goods can be recommended for violation of carbohydrate metabolism, as well as overweight women. Reducing the carbohydrate content is achieved by increasing the protein content of the addition of bran.
• High fiber baked goods, in which up to 60% of coarsely crushed wheat grains or wheat bran are added, are intended for persons suffering from constipation, obesity. In many countries around the world, these types of bread are called "healthy bread".
• Low acidity bakery products recommended for gastritis with increased secretion of gastric hydrochloric acid. The acidity of the dough is determined by the method of preparation and the type of flour. So, rye bread is more sour. Less sour bread is prepared in a safe way, when all the components that make up the bread are mixed immediately, without making a dough *.

How much bread can you eat per day during pregnancy? This question cannot be answered unequivocally. With a varied diet, including products of both plant and animal origin, it is quite enough to eat about 300-400 g of bread per day. However, for pregnant women, the amount of bread included in the diet, in order to avoid gaining excess weight, should be reduced to 100-150 g per day. One slice of bread contains about 30 g, which means that you can eat from 3 to 5 slices a day.

* Dough - a mixture of flour, yeast and water, in a discarded state, used to make dough.

Larisa Titova
nutritionist, employee of the Russian Medical Academy of Postgraduate Education

In our article, we will talk about such a product as familiar to every Russian person as black bread, as well as its useful and harmful properties, because it is almost impossible to imagine any feast without its fragrant slices.

Black bread is eaten with soup, porridge, main courses. They use sandwiches with him for lunch, take them with them to have a snack at work or school.

Origin story

The history of the appearance of this product in Russia goes back to the church schism of the 11th century. One of the subjects of controversy between Catholics and Orthodox Christians was the method of making bread.

The former were considered the only acceptable way to bake without the use of sourdough. The result was white unleavened bread. The Orthodox, however, allowed the addition of alum to the flour and the making of sour black bread. The Russians supported the Byzantine tradition, possibly defining the course of their history. Already in the 17th century, the chronicler mentions more than 20 varieties of black bread known in Russia.

The properties of the product are primarily determined by the quality of the flour, its variety. It is considered to be much more useful than white, since it is less caloric, but contains a greater amount of various amino acids. However, according to a sociological study, only one fifth of the total population of the country gives preference to black bread.

Composition of black bread

The following components determine the product's benefit:

• Complex high molecular weight carbohydrates. They perfectly satisfy hunger, however, unlike simple sugars (glucose, fructose, which are rich in sweets and fruits), they do not provoke the growth of Candida fungi and do not contribute to weight gain.
• Amino acids. They are part of proteins, which are the main structural materials of all cells in the body. One of the amino acids found in black bread is lysine. It is used as a regulator of enzymes and hormones.
• Vitamins and minerals. Black bread contains vitamins of group B, PP, A, H, E. It also contains zinc, iron, potassium, calcium, phosphorus, sulfur and other elements necessary for the normal functioning of the body.

Types and varieties of black bread

In today's market, there are many ways to classify a product: depending on the method of preparation, shape, composition. But the most common is the division of black bread into varieties, based on the raw materials used:

1. Whole grain or whole grain. For its baking, coarse flour from unrefined rye is used. Such bread contains a maximum of useful compounds.
2. Rye. Although, of course, all black bread can be called rye, this word usually denotes a product made from raw materials obtained in a standard way. It can contain up to 25% wheat flour.
3. Borodinsky. A distinctive feature of this product is the presence of malt in its composition. This gives it a special tart taste and aroma. Traditionally, cumin and coriander are added to it.

Calorie content of black bread

This parameter depends on how the bread was prepared. When using whole grains, it is 228 kcal per 100 grams of product... Its value is somewhat lower for Borodino bread. It is equal to 200-208 kcal. Have rye bread the lowest calorie content - 90 kcal.

When using black bread as a dietary product, it is obvious that you need to stop your choice on the latter. That being said, it is important to consume it without any supplements. That is, do not smear it with oil, do not make sandwiches out of it.

The benefits of black bread

Carbohydrates will serve rye bread lovers one more service, in addition to directly saturating. They have an important property of adsorbing and removing toxins from the body.

That is why black bread is incredibly healthy and is a must-have for almost any diet. After all, it is known that when cleaning, starving, changing the diet, the body actively begins to get rid of harmful substances.

If you do not get rid of them in any way, then the benefits of the procedures may not be. Even a small amount of brown bread can help to cope with the negative effects of toxins and make them leave the body.

What diseases does black bread help to fight?

This product can be safely called a drug. Moreover, the range of diseases that it affects is unusually wide. Black bread will help get rid of:

1. Excess weight.
2. Atherosclerosis. It cleans blood vessels and removes plaque-forming lipoproteins from the body.
3. Anemia. Iron, which is part of it, serves as the basis for hemoglobin - the main protein of red blood cells.
4. Stress. Trace elements and vitamins help to increase vitality, restore good spirits and good mood.

Black bread lowers the risk of ischemia!

Coronary artery disease is a common and dangerous disease. It occurs when there is insufficient oxygen supply to the organ. In Russia alone, the disease was the cause of death in 30% of cases. Since black bread has a positive effect on the state of blood vessels and promotes their cleansing, it can reduce the risk of ischemia by a third.

Black bread during pregnancy

Black bread is an excellent balanced food suitable for nutrition during pregnancy. Many ladies in position note their increased craving for this particular product. Most likely, the reason is in yeast, which determines the presence of vitamin E in its composition.

However, eating bread during pregnancy should be severely limited. Some doctors believe that excess yeast causes polyhydramnios. The optimal amount of black bread is 3 pieces a day. It can also cause heartburn or gas. In this case, it is better to completely abandon its use.

The harm of black bread

Contraindications for use

It is not recommended to take black bread in the presence of the following diseases:

1. Increased acidity.
2. Reflux.
3. Flatulence.
4. Gastroenteritis.
5. Gluten intolerance.

Contraindications associated with gastrointestinal diseases are due to the activity of the yeast that is part of the bread. Today, rye bread made without the use of sourdough is on sale. It is necessary to consult with a nutritionist about the admissibility of its use.

Foods not compatible with black bread

It is worth refraining from taking the following dishes with black bread:

1. Coffee. The antioxidants contained in it prevent the absorption of microelements and vitamins in black bread.
2. Sugar. It inhibits the absorption of complex carbohydrates in flour and interferes with their normal digestion. This also includes all foods containing sugar, including fruits and some vegetables.
3. Meat. Both of these foods together are difficult to digest. Therefore, they can stay in the stomach and small intestine for too long, causing discomfort. For the same reason, it is worth giving up sausage or ham sandwiches.

A good pairing option would be to eat 1-2 slices of bread with butter or cheese, as well as eat vegetable soup with them. It will also be very good if you can cook it yourself, and also add some peanuts, bran and other useful ingredients there, as in the photo for this article.

The most important rule when eating black bread is moderation. 150-200 grams per day is enough for the manifestation of its beneficial properties, and at the same time so that its harmful properties do not appear.

And on this we say goodbye to you, show moderation even in healthy food, and you will always be healthy, which is what I wish you. I also recommend reading on our Learning and Self-Development portal

One serving can contain

• 1 slice of bread
• 1 hot bun or tortilla
• 1/2 English pancake, bun, or bagel
• 1 small piece of biscuit
• 1/2 cup cooked porridge
• 3/4 - 1 cup cereal
• 1/2 cup rice, noodles, spaghetti, oatmeal

Bread and cereals are made from grains. Some cereal products are made from whole grains, however, most are made from thoroughly ground grains and only partially use the shell of the grains.

Whole grain foods, such as rye and whole grain flours, are the most nutritious. During grinding and cooking, amino acids, folic acid, pentothenic acid, vitamin E, B vitamins, magnesium, manganese, iron, copper, potash and chromium are lost. Foods made from whole grains retain these nutrients.
Well-processed flour is used to make most breads and baked goods. During threshing, both the outer and inner shells of the grain are removed. The result is white flour, without vitamins, minerals and amino acids. Flour and other foods can be fortified or fortified. The box indicates whether this or that has been done.

Enrichment
As already mentioned, during the processing of grain, most amino acids, many vitamins and minerals are destroyed. Fortification results in the return of only three vitamins - thiamine, riboflavin and niacin - and one mineral, iron. Specific levels of fortification are determined by food laws. Most flours undergo this process, so many breads can be classified as fortified foods.

Strengthening
When fortifying, vitamins, minerals and sometimes protein are added to the processed food, which were not present in the original products. Many breakfast foods are fortified.

If you regularly eat fortified breads in addition to maternity multivitamins, tell your doctor. Some fortified breads contain up to 100% of the nutrients recognized by US law, so it may be desirable to cut out some balanced supplements and only take iron supplements to avoid hypervitaminosis or micronutrient oversaturation.
The list of the best breads and cereals is divided into whole grains and fortified or fortified foods. Although whole grain bread has many benefits, it also contains phytic acid, which can interfere with the absorption of certain minerals. However, the benefits of this product outweigh its disadvantages, and whole grain breads should be included in your daily diet.

Bread and porridge

The best

• Whole grain
• Barley
• Dark rice
• Corn tortilla (not fried)
• Millet
• Bread from different grains
• Popcorn, no oil
• Rye bread or crackers
• Sprouted wheat
• Whole grain waffles
• Whole Wheat Bread, Rolls, Pita
• Whole Wheat Pastes
• Wild rice

Enriched (Fortified)

• Bagel
• Biscuits
• Bread, rolls, buns, pita
• Cornflakes
• English pancakes
• Semolina
• Wheat crackers
• Bread sticks
• Porridge (without excess sugar)
• Corn bread and pancakes
• Pancakes, waffles
• Pasta, pasta, noodles
• Bloated wheat or rice
• White rice

Rest

• Biscuits
• Bread or rice pudding
• Bread fillings
• Pies
• Easter cakes
• Donuts, sweet rolls
• French and Italian bread (no enrichment mark)
• Fruit crispbread, walnut crispbread
• Pasta, pasteurized salads
• Pancakes
• Pieces of corn tortillas
• White bread (no enrichment mark)

Products on this list are assumed to be based on traditional recipes. Some may contain whole grains or fortified flours, have reduced fat and limited sugar to enhance their nutritional benefits.