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The Health and Weight Loss Benefits of Eating Rye Bread
When people are trying to reevaluate their diets, one of the first things that comes under attack is carb-heavy food like bread. While it’s true that overly processed plain white bread can be more harmful than beneficial, other types of bread are worth a second look. Chiefly among them is rye.
Rye bread has a surprising number of health benefits. So much so, that this alternative bakery product has recently gained a lot of positive attention from doctors and nutritionists.
Here are some of those amazing health benefits…
Low Glycemic Index
When you consume starchy foods, your body defaults to converting the starches directly into glucose. For the most part your body is equipped to handle a certain amount of glucose without any ill effects, but if you have diabetes, glucose becomes a huge issue.
Foods with a low glycemic index contain starches that do not produce as much glucose in your system, and therefore do not cause insulin spikes or other issues which are potentially dangerous for diabetics. Rye bread has a lower glycemic index than any other bread products, making it a welcome (and tasty) addition to the diets of those watching their glucose levels.
High in Fiber
You already know that high fiber foods can help aid digestive health, but the fiber found in rye bread goes above and beyond the benefits we are accustomed to. For starters, it bonds very well with water molecules, which means that you will feel fuller as the fiber literally expands to fill your stomach.
And what’s more, rye’s fiber is considered a probiotic as it specifically promotes the growth of beneficial intestinal flora. This goes beyond the usual benefits of “roughage,” since it offers a more comprehensive form of digestive health.
Reduces the Risk of Gallstones
Anyone who has ever suffered from gallstones can attest to the fact that they are painful, unpleasant, and to be avoided at all costs. This is why nutritionists recommend rye bread for those who are prone to (or at risk of) developing gallstones. The fiber found in rye bread can help to reduce the production of certain bile acids that lead to gallstone formation.
Aids in Weight Loss
Diabetics are not the only ones who should be aware of the significance of the glycemic index. When food is too readily converted to glucose, the body cannot adequately process these extra sugars, and they are converted to (and stored as) fat cells instead. Conversely, the lower glycemic index of rye bread can help people who are looking to lose weight; it works with their body rather than against it.
Furthermore, the preliminary results of some studies currently underway seem to suggest that people who eat rye over wheat or other grains tend to have lower body fat percentages.
One of the reasons why bleached white flour is considered unhealthy is because it lacks many of the nutrients found in whole grains (such as rye). Rye bread, however, is rich in the following: manganese, phosphorus, magnesium, complex carbohydrates, and protein.
If you’re trying to make some changes to your diet that will benefit your health, a very easy place to start might be switching your white bread for rye. See the difference for yourself in how you look and feel.
Rye Flour Nutrition Facts
Rye flour is truly loaded with key nutrients, especially phosphorus, magnesium, zinc and iron.
One serving of dark rye flour (the most nutritious variety) is one cup or 128 grams, which contains :
- 416 calories
- 88 grams carbohydrates
- 20.4 grams protein
- 3 grams fat
- 30.4 grams fiber
- 639 milligrams phosphorus (64 percent DV)
- 205 milligrams magnesium (51 percent DV)
- 6.5 milligrams zinc (43 percent DV)
- 6.4 milligrams iron (36 percent DV)
- 0.6 milligrams vitamin B6 (28 percent DV)
- 0.4 milligrams thiamine (27 percent DV)
- 5.5 milligrams niacin (27 percent DV)
- 918 milligrams potassium (26 percent DV)
- 0.3 milligrams riboflavin (19 percent DV)
- 76.8 micrograms folate (19 percent DV)
- 1.6 milligrams pantothenic acid (19 percent DV)
- 3.5 milligrams vitamin E (11.7 percent DV)
- 7.6 micrograms vitamin K (9 percent DV)
Rye Reduces Body Weight Compared to Wheat
In this study conducted at Lund University in Sweden, mice were fed whole grain diets based on either wheat or rye, for 22 weeks. Body weight, glucose tolerance, and several other parameters were measured during the study. The researchers concluded that whole grain rye “evokes a diﬀerent metabolic proﬁle compared with whole grain wheat.” Speciﬁcally, mice consuming the whole grain rye had reduced body weight, slightly improved insulin sensitivity, and lower total cholesterol.
Nutrition. February 2010; 26(2): 230-9. Epub 2009 Jul 31.
Rye Lowers Insulin Response, Improves Blood Glucose Proﬁle
In the ﬁght against diabetes and obesity, foods that produce a low insulin response and suppress hunger can be extremely useful. Scientists at Lund University in Sweden examined the eﬀects on 12 healthy subjects of breakfasts made from diﬀerent rye ﬂours (endosperm, whole grain rye, or rye bran) produced with diﬀerent methods (baking, simulated sour-dough baking, and boiling). This cross-over study showed that the endosperm rye bread and the whole grain rye bread (especially the “sourdough” one with lactic acid) best controlled blood sugar and regulated appetite.
Nutrition Journal. September 25, 2009; 8:42
Rye Bread Satisﬁes Longer than Wheat
At the Swedish University of Agricultural Sciences in Uppsala, researchers fed rye bread (with three varying levels of rye bran) and wheat bread to 16 people, then asked them to rate their appetite (hunger, satiety and desire to eat) for 8 hours afterward. [It’s not known if the wheat bread was whole wheat or reﬁned wheat.] All through the morning and into the afternoon, the three rye bread breakfasts all decreased hunger and desire to eat, compared to the wheat bread control, with the rye bread containing the highest level of bran providing the strongest eﬀect on satiety.
Nutrition Journal. August 26, 2009; 8:39
Rye Porridge More Satisfying for Breakfast
Scientists at the Swedish University of Agricultural Sciences in Uppsala decided to investigate whether whole grains keep people full and satisﬁed longer than reﬁned grains – and whether speciﬁc types of whole grains are more satisfying than others. Working with 22 healthy adults, they fed their subjects either rye porridge or reﬁned wheat bread for breakfast and then whole wheat pasta or reﬁned wheat pasta for lunch. In both cases, the two options oﬀered equal amounts of energy (calories). They found that the two pastas varied little in their subsequent eﬀects on appetite, but that the rye porridge had “prolonged satiating properties up to 8 hours after consumption, compared to reﬁned wheat bread.” (However, even though the rye breakfast made subjects feel full longer, it did not diminish subsequent food consumption.)
Food & Nutrition Research, 2008; 52. Doi 10.3402/fnr.v52i0.1809. Epub Jul 28.
Rye may Reduce Inﬂammation in People with Metabolic Syndrome
At the University of Kuopio in Finland, scientists assigned a group of 47 adults with metabolic syndrome to one of two diﬀerent 12-week diets. The ﬁrst group ate a diet with oat, wheat bread and potato (high post-meal insulin response) and the second group at a diet with rye bread and pasta (low post-meal insulin response). The researchers found that the rye/pasta group showed less inﬂammation than the oat/wheat/potato group. Since inﬂammation may raise the risk of type 2 diabetes, the researchers concluded that choosing cereal foods wisely may be important to reduce diabetes risk, especially in those who already have metabolic syndrome.
American Journal of Clinical Nutrition. May 2008; 87(5): 1497-503.
Rye Down-Regulates Some Risky Genes
For decades it was believed that genes determined destiny: if you’ve inherited genes that predispose you to heart disease, for example, you will develop cardiovascular disease. More recently, we’ve learned that genes have on/oﬀ switches: the potential may be there for your heart attack, but your diet and lifestyle may help you keep that switch turned oﬀ, by “down-regulating” the gene. Scientists at the University of Kuopio studied gene expression in 47 middle-aged adults who ate either an oat/wheat bread/potato diet or a rye/pasta diet for 12 weeks. They found 71 down-regulated genes with the rye/pasta group, including some involved with impaired insulin signaling, in contrast to 62 up-regulated genes in the oat/wheat/potato group, including genes that related to stress and over-action of the immune system, even in the absence of weight loss.
American Journal of Clinical Nutrition. May 2007; 85(5): 1169-70.
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