Healthy sustenance

What we gain by using bread in sustenance

100 g of the product contains:

Albumen / protein
We receive almost one third of the necessary albumen from bread. The human body needs albumen for cell and tissue generation and recreation. The albumen contained in rye is only slightly lower than that obtained from animals. From a technological perspective, gliadine and glutelin are very important albumen, which are also contained in the basis of white bread’s structure. The bulk of the bread depends on this albumen.

Fats
Fats from flour are very valuable from a physiological point of view, as they consist of non-saturated fatty acid. Lecithin, carotinoids and E vitamin are also present in the grain fats. The added fats – floral fats and the butter produced in Latvia enrich the taste of the bread. There is no doubt that by adding fats it is possible to keep the bread fresh for a longer period of time. 

Carbohydrates
Carbohydrates in grain mostly take the form of starch with a small amount of sugar (1-5%). They split, absorb in blood and are used for the production of energy. Starch is the main component of a grain kernel, therefore it is found in huge amounts in all cereal products. Products containing starch slowly release energy, thus keeping us active for a long period of time.

Fibre
Fibre is a substance which does not provide a human being with energy, it reaches the organism without being utilised and does not resolve in blood. The main task of the fibre is to provide regular excretion. In addition, the fibre:

• Facilitates the separation of digestive juices,
• Facilitates intestinal movements and peristaltic,
• Joins the cholesterol taken together with the nourishment and thus delays its absorption in the blood,
• Binds and excretes bile acids from the organism,
• Decreases teeth caries,
• Avoids the development of malignant tumours. 

In Latvia the advised consumption of fibre is 30 g per day per person, but as proved by statistics, the actual intake rarely exceeds 25 grams.
The simplest way to increase the intake of fibre is to use wholemeal products and bread products with bran in nutrition as much as possible.

Mineral substances
Mineral substances are irreplaceable components of nourishment, which are necessary for normal bodily development. Mineral substances are received by wholesome food and water. 

The most important mineral substances a human being receives with bread products are:

• Iron, which has an essential role in blood circulation processes,
• Potassium, which provides the water exchange processes in a human body, as well as regulates the function of the heart and blood pressure,
• Magnesium, which is necessary for muscle operation and usage of energy in cells,
• Phosphorus, which is an important element in metabolic processes, as well as necessary for bones and teeth,
• Natrium, which binds together the water existent in a body and which is added to bread together with salt.

Vitamins
Vitamins are compounds of natural origin, which are necessary for normal body functioning. Cereal products provide us with B group vitamins. The cereal products mostly contain:

• B1 vitamins or thiamine, which regulates the functions of the central neural system and blood circulation. B1 vitamins are important in metabolic processes;
• B2 vitamins or riboflavin, which regulates the operation of central neural system and liver;
• B6 vitamins or pyridoxine, which regulates the operation of the neural system. The lack of B6 vitamins in organism causes the disturbances of growth and development,
• PP vitamins,
• E vitamins.

Bread as an element of healthy food

Food provides the organism of a human being with nutrients, which are essential in the functioning of different organs and processes. There is not a single product which contains all the necessary nutrients, therefore it is important to diversify and balance one’s menu.

The pyramid of healthy food demonstrates the kinds of products and their proportions necessary for every day.

“Keep in mind by all means! Drink at least 1, 5 – 2 litres water every day!”

Bread, other cereal products and potatoes.
Make this product group the most important in your menu! The majority of this group contains starch and cellulose, which are compound carbohydrates. They absorb in the organism much more slowly than ordinary sugar, which is a simple carbohydrate and only gives energy. These products are rich not only in carbohydrates, but also vitamins and mineral substances. They are nourishing and relatively cheap.

In most areas of society there is still a false stereotype that bread and cereal products aid obesity, but it is not so! Carbohydrates provide half the amount of calories than the same amount of fats. Nevertheless, the amount of butter or margarine, which we spread on a slice of bread may double the amount of calories.

Scientists have calculated that it is advisable to eat 7 slices of bread each day. In order to achieve this, it is necessary to alternate the range of snacks offered during meals, but occasionally you can eat bread on its own.

Fruits, berries and vegetables
Choose as many different fruits and vegetables as possible! They are rich in vitamins and mineral substances.

Milk and dairy products
These are albumen, saturated fats and mineral substances.

Meat and fish products, eggs
These are albumen, saturated fats and D vitamin.

Fats, sweets
Food products containing a great proportion of fats and sugar adversely affect the organism. Therefore try not to use these products too often and use them only in small amounts.

Note! Drink at least 1, 5 litres of liquid each day. 

Which bread to choose

The most important criteria when choosing bread – flavour according to your taste. It is essential to consider the special values gained from bread, namely energy, cellulose necessary for the organism, vitamins and mineral substances 

Of course, it is as important to remember that wholemeal bread is more valuable than bread made of refined flour. Different seeds added to bread, split grain, bran and their mixtures only enrich the value and taste of bread.

If up to now you have had only one particular sort of bread for meals, we advise you to try the other varieties available in shops. The wide assortment allows you to choose tasty and healthy bread at the same time. Each sort of bread has something special, therefore the varieties will have a positive impact on the way you feel.

Types of bread

10 year ago a sandwich was a slice of buttered white or brown bread topped with cheese, sausage or egg. Now the options are far more interesting which makes choosing so much more difficult. One has to choose from round, longish, flat and angular loaves, among countless loaves of white bread and different rye, grain and whole-grain loaves of bread. These types of bread may be bought whole, as well as sliced and cut. There are different kinds of bread available – bread for spreading, heating, stuffing and toasting, some of which according to eating etiquette should be eaten with a fork and knife. 

A sandwich consists of two buttered slices of bread on top of each other with a snack in-between. The sandwich originated in England, when a passionate gambler had no time to eat. His caring servant put snacks onto one slice of bread and covered it with another. The sandwich is usually eaten by hand. Sandwiches are packaged in special plastic boxes convenient to take along when travelling or going to work or school. In Denmark, in its turn, the sandwich is considered to be the national food. It is served on a plate of snacks and eaten with cutlery. However, in Holland triangular sandwiches are favoured. These sandwiches are made by cutting the usual sandwich on the bias with a sharp knife.

A hamburger – this is the name for bread and butter with a minced meat schnitzel with onions, salt and pepper. The name of the hamburger was first mentioned in “The New Cookery Book” published in 1902 in America. According to the suggestions in this book, the tradition to put a meat schnitzel between two slices of bread has become widely popular. As proved by surveys nowadays, each American eats at least three hamburgers per week. In America hamburgers are one of the most favourite fast foods and they are grilled, roasted, heated and stuffed. 

A toast is a toasted slice of bread with a topping. According to table etiquette, toasts should be eaten using cutlery. It may be served both hot and cooled. The crunchy toast may be spread with different kinds of cheese, butter, cottage cheese, honey and marmalade.

A canapé is a small piece of bread and butter with cheese, meat, fish or some delicacy. They are usually served at evening parties as snacks. In order to make a canapé, the crust is cut off from the slices or a shape is cut out from the slice of bread. 

How to prepare different sorts of bread for meals?

French bread may be both torn and cut. Pieces of split French bread are usually served with fondue foods. However, cut in standard or sloping slices it will suit for making canapés or sandwiches. 

Hamburger bread is a small round piece of bread. Before making the sandwiches it has to be cut in half lengthways, to create a base and a cap simultaneously. However, the picnic bread may usually be bought already sliced.

Hunks are round or longish pieces of bread made of rye or rye and wheat. They originated in Scandinavia. It is advisable to use them for making healthy snacks and stuffed sandwiches. You can buy the hunks in shops already cut in half.