Scientists have found that the consumption of bread made from wheat flour and different cereals can reduce young women’s likelihood of cancer of the breast. For seven years they watched more than 35,000 women.
From 350 patients before the menopause began the development of a malignant tumor in the breast. They all ate a lot of protein and little fiber. Professor Janet Cade from Leeds University, said:
We have not established a similar dependence among women in the older age group, however, suffered serious evidence that prior to menopause feature supply has an effect on the development of cancer. To avoid the probability of breast cancer is much higher among those who prefer healthy food rich in fiber. The winners are those who enters into your rationalities, bread, whole grain pasta, fruits and vegetables.
Use bread
While store-bought white sliced bread is not so good, choice of fresh organic bread from the local bakery can bring benefits to the body.
Bread is one of the key sources of fiber in the diet. Fiber is important for digestion and has been shown to help reduce the risk of heart disease and colon cancer.
Whole-grain breads are a good source of b vitamins (needed to convert food into energy and for healthy skin and nervoussystem), vitamin E (an antioxidant that also helps maintain healthy skin), iron (production of red blood cells), magnesium (healthy nervous system, converts food into energy) and zinc (immune system health and skin).
Bread is also a good source of protein. The NDNS study (2018) showed that 23 per cent of the protein intake comes from cereal and cereal products, of which 11 percent is bread.
What to look for when buying bread?
- The list of ingredients. In some loaves, this list can be long with your hand. Try to choose the most natural and fresh product. If you are worried about the cost and shelf life (because good bread can be expensive, but with a shorter shelf life), then slice the bread and put the slices in the freezer.
- The amount of salt. Many store-bought breads contain large amount of salt.
- The amount of sugar. As in the case of salt, some of the loaves may have a high sugar content, especially for gluten free bread.
- Unknown ingredients. If you can’t pronounce any ingredient, or don’t know what it is, better not to buy this bread. Let’s see the truth:all that is necessary for making good bread is flour, water, salt and yeast. The fewer ingredients, the better the product.
- The composition of black bread. If you are buying brown bread, make sure you check the label. Although this is not true for the more premium breads, the cheaper grades of brown bread can simply be painted with molasses.
The healthiest way to include bread in your diet
Do not eat bread during each meal, it is best to eat no more than two pieces in the morning or afternoon. A few pieces of high-quality fresh bread is perfect as a base for French toast with eggs and avocado, or nut butter and sliced banana.
Dining options – rye bread with a protein (tuna, lean meat or legume puree) and vegetables (tomatoes, avocado and greens). For dinner it is better to do without bread.
Below you will find five choices of healthy delicious dishes with bread.
Salad on rustic bread with eggplant and goat cheese
Ingredients
- Eggplant-1 piece
- Rustic bread 1 piece
- 1 clove garlic
- Goat cheese 100 g
- Pine nuts 10 g
- Arugula 10 g
- Thyme 3 g
- Cilantro 2 g
- Vegetable oil 60 ml
- Olive oil 10 ml
- Salt to taste
- Ground black pepper to taste
Method of preparation
- Eggplant cut into small bars with a thickness of about 1.5 cm, heating the pan with vegetable oil and fry the aubergines with thyme and garlic (a slice can be pre-crushed with a knife for better flavor) until light Golden brown. Salt and pepper eggplant to taste.
- A slice of country bread lightly browned on both sides on a dry pan, put on it sauteed with garlic eggplant and slices of goat cheese.
- Garnish with cilantro leaves and arugula, sprinkled with pine nuts and pour the salad with olive oil.
Baked Camembert with thyme, garlic and garlic bread
Ingredients
- Camembert cheese-1 piece
- Garlic 2 cloves
- Fresh thyme 4 stalk
- Olive oil 1.5 tablespoons
- Ciabatta 1 piece
Method of preparation
- Preheat the oven to 200 degrees.
- Remove the cheese from the plastic packaging and bring in an external wooden box.
- With a knife pierce the top of the cheese in several places and feed holes pieces 1 clove of garlic and sliced sprigs of thyme.
- Drizzle with 1 teaspoon of olive oil and send in a box in the oven for about 10 minutesuntil the center cheese is melted.
- Slice the ciabatta into pieces and drizzle with olive oil. Roast on the grill or in the toaster until Golden brown, then grate a clove of garlic.
- On a dish put the garlic bread, and in the center put hot cheese to dip pieces of bread.
Toasted rye bread with a salad of crayfish
Ingredients
- Cervical cancer 400 g
- Sugar 1 teaspoon
- Worcestershire sauce 1 tablespoon
- Egg yolk 4 pieces
- Dijon mustard 1 tablespoon
- Vegetable oil 200 ml
- Lemon-1 piece
- Tomato paste 1 teaspoon
- Arugula 75 g
- Shallot 4 heads
- Salt to taste
- Rye toast 8 pieces
- Ground black pepper to taste
Method of preparation
- Cancer of the cervix to extract from the jar with the brine, and rinse.
- In a large bowl with a whisk, beat the mustard with egg yolks and a pinch of salt.
- Gradually pouring in the mixture yolks and mustard oil and whisking continuously, to turn mass into mayonnaise.
- Add Worcestershire sauce, lemon juice, a spoonful of tomato paste, ground black pepper, sugar and lightly whisk the mayonnaise, all the components formed a single whole. Mix mayonnaise with crawfish tails, finely chopped onions and rocket leaves. Spread on rye toast and serve.
Sandwich with goat cheese, avocado and smoked Turkey on walnut bread
Ingredients
- Tomatoes 350 g
- Green onion 15 g
- Cilantro leaves (coriander) 2 tablespoons
- Goat cheese 350 g
- Walnut bread 12 pieces
- Avocado 2 pieces
- Smoked Turkey 12 pieces
Method of preparation
- Tomatoes to get rid of the peel and cut into small cubes as possible by removing excess fluid. Onions to chop. Mix tomatoes, onions, coriander. Salt and pepper to taste. Avocado cut into thin slices.
- Spread each piece of bread with goat cheese. 6 of them to spread out the Turkey. To distribute the sandwiches tomatoes with onions and herbs in equal parts. Put the avocado, season with salt and pepper. Cover with remaining six slices of bread, oiled cheese. Cut each sandwich in half and serve.
Bread with Gorgonzola and walnuts
Ingredients
- Wheat flour 500 g
- Water 325 ml
- Dry rye sourdough 25 g
- Fresh yeast 5 g
- Walnuts 100 g
- Gorgonzola cheese 100 g
- Salt 10 g
Method of preparation
- You can knead the dough two ways.
- Kneading with a mixer: in the mixer bowl pour the flour, add the water, yeast, pressed yeast and salt. Knead the dough for 5 minutes on low speed and then for another 10 minutes at high speed. At the end of kneading add the walnuts and mix the dough on slow speed.
- Kneading by hand: pour the flour in a pile on a work surface or in a large bowl and make a well in the center. Pour into the recess half the specified amount of water, add the yeast, crumble compressed yeast and add salt. Stir, pour the remaining water. Knead the dough until then, until the flour absorbs all the liquid, and the dough becomes smooth and elastic. At the end of kneading add the walnuts.
- Flatten the dough into a ball and cover with a damp towel. Leave it to rise for 45 minutes. Then lightly press down, fold in half and leave it again to rise for 45 minutes. After this time the dough should increase in volume.
- Flour the working surface of the table. Divide the dough into four equal pieces (each weighing about 280 grams). Roll each loaf, gently pulling in length, cover with a towel and leave for 15 minutes.
- Cut the Gorgonzola into small pieces. Take a piece of dough, slightly flatten it with your palm. Sprinkle a quarter of the Gorgonzola. To fold the third of dough on top of the main mass and flatten with fingertips. Turn the tortilla 180 degrees and fold the dough in half in length, and tightly seal the edges, pressing them to each other, base of the palm. Roll out the dough with your hands until the length of the workpiece reaches 20 cm similarly, to form the remaining part of the test.
- Place the dough seam side down on a baking tray lined with baking paper. Billet cover with a damp towel and leave for proofing for 1 hour.
- Preheat the oven to 250 degrees. On the surface of products to make a longitudinal incision slightly to moisten them with a spray bottle or a cooking brush.
- Put blanks in oven and bake for 18 minutes. Removing finished bread from the oven, cool it on a wire rack.