Our body needs not only calories, but also vitamins for normal functioning.
In the bread of these vitamins – “heaps”, as said the cat Matroskin from the famous cartoon. These are B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B9 (folic acid), PP (nicotinic acid).
Let’s dwell on only one (for a start) – B1.
B1 is a water-soluble vitamin, which means that it is not stored in the human body, but it is necessary for the metabolism of carbohydrates, fats and proteins. This means that you cannot do without it to improve metabolism. The human body stores up to 30 mg of thiamine in tissues, mainly in muscles. B1 is also extremely important for the normal growth of the body and its development, helps to maintain normal functioning of the heart, nervous and digestive systems.
The predominant amount of vitamin B1 is found in legumes (peas, beans), cereals (rye, wheat, buckwheat) and similar plant products, as well as in fatty pork meat. Since vitamin B1 is also found in bran (especially wheat), the main source of vitamin is naturally bread made from whole wheat flour. Bread baked from the highest grades of flour does not contain vitamin B1, and therefore, the norm of the content of rye or coarse wheat bread in a person’s diet should be at least half of the total food consumed.
Vitamin B1 plays an important role in the functioning of the entire nervous system and its well-being; in the absence of this vitamin, there is a risk of developing the disease, best known as “beri-beri”.
More often than not, thiamine deficiency is usually associated with eating disorders. With an ordinary mixed diet, the body’s need for this vitamin is not so great, it fluctuates somewhere in the range of 2-4 mg per day, which is compensated by the use of ordinary products – rye or coarse wheat bread, different types of meat, milk, various cereals and potatoes. However, in some cases, this amount of thiamine is not enough, and then one should attend to the issue of introducing B1 into the daily diet artificially, that is, in the form of a pure vitamin preparation sold in pharmacies.
The emergence of a lack of vitamin B1 on a similar scale is possible with excessive mental stress, impaired absorption processes in the alimentary canal, various diseases, for example, with colitis, as well as after suffering gastrointestinal disorders.
In addition, a lack of thiamine occurs with poor nutrition and excessive alcohol consumption. Thiamine deficiency can cause excess consumption of seafood and fresh fish, because they contain thiaminase, a substance that degrades vitamin B1. Tea and coffee are bad friends with B1 – they inhibit (suppress) the absorption of thiamine.
So, from the “correct” bread does not get fat, but lose weight, but “you need to drink less”, as the hero of one famous film said.
Comparative table of vitamin B1 content in some food products (mg / 100 g of product):
Name product | Vitamin B content1 |
Buckwheat | 0,43 |
Flour rye wallpaper | 0,42 |
Pork fat | 0,40 |
Wheat flour 1 with. | 0,25 |
Wheat flour | 0,17 |
Milk | 0,09 |
rice | 0,08 |