黑麥面包雖然難吃，但好處多啊

If you're a fan of bread, you're in good company. According to the New Hampshire Union Leader, Americans consume roughly 53 pounds of bread per year. That's a whole lot of sandwiches!

如果你是一個面包愛好者，那你有太多伙伴了。據(jù)《新罕布什爾工會領(lǐng)袖》報道，美國人每年大約消耗53磅面包。那可是好多三明治啊!

If white bread is the main bread you're consuming as your part of the 53-pound national intake, you may want to switch it out every once in a while with a healthier option. Consuming white bread regularly can potentially pack on the pounds and also put you at a higher risk for diabetes and heart disease (via Medical News Today).

如果白面包是你消費(fèi)的主要面包，在全國53磅的攝入量中，你可能需要每隔一段時間就換一種更健康的選擇。經(jīng)常食用白面包可能會增加體重，也會增加你患糖尿病和心臟病的風(fēng)險。

One excellent alternative that's worth a try is rye bread. Rye bread is a dense bread that became popular in Northern and Eastern Europe and primarily made its way to the US via the immigrants who came from countries in these regions (via Bakerpedia). There are several varieties of rye, with some of the most common types being light, dark, marbleized, and pumpernickel (via Cook's Illustrated).

一種值得一試的絕佳選擇是黑麥面包。黑麥面包是一種稠密的面包，它在北歐和東歐很受歡迎，主要通過來自這些地區(qū)國家的移民來到美國。黑麥面包有幾個品種，其中一些最常見的品種是淺色、深色、大理石色和裸麥面包。

According to medical and nutrition experts, eating more rye bread over other kinds of breads could be good for you. "Rye is a great source of vitamins and minerals, including magnesium, potassium and phosphorus, and antioxidants," says Shira Sussi M.S., R.D., CDN, founder of Shira Sussi Nutrition. "To ensure you're getting whole grain rye, look for whole rye or rye berries on the label," she adds (via Well and Good).

根據(jù)醫(yī)學(xué)和營養(yǎng)專家的說法，多吃黑麥面包而不是其他種類的面包可能對你有好處。“黑麥?zhǔn)蔷S生素和礦物質(zhì)的重要來源，包括鎂、鉀、磷和抗氧化劑，”Shira Sussi營養(yǎng)公司的創(chuàng)始人Shira Sussi m.s. r.d.說。她補(bǔ)充道:“為了確保你吃的是全黑麥，你可以在標(biāo)簽上尋找全黑麥或黑麥漿果。”

Rye bread is also high in fiber, which supports your digestive health by maintaining good bowel movements and protecting against colon cancer. Studies have also shown that eating rye bread is less likely to raise your blood sugar levels when compared to white bread and wheat bread. In addition, research has shown that eating rye bread could be good for your heart by lowering cholesterol levels. (via Healthline).

黑麥面包也富含纖維，通過保持良好的腸道運(yùn)動和預(yù)防結(jié)腸癌來保護(hù)你的消化健康。研究還表明，與白面包和小麥面包相比，吃黑麥面包不太可能提高你的血糖水平。此外，研究表明吃黑麥面包可以降低膽固醇水平，對心臟有好處。

If rye bread sounds like the bread for you, you should also be aware that is does have a few potential downsides. For one, because it is high in fiber and gluten, consuming rye bread may cause bloating. Also, as it contains gluten, rye bread is not an option for you if you need to be on a gluten-free diet. And the lighter varieties of rye bread contain an anti-nutrient called phytic acid, which could undermine the absorption of certain minerals, but if you are already maintaining a well-balanced diet, this shouldn't be an issue (via EcoWatch).

如果黑麥面包聽起來也不錯，你還應(yīng)該知道，它確實有一些潛在的缺點(diǎn)。首先，因為它富含纖維和面筋，食用黑麥面包可能會導(dǎo)致腹脹。此外，因為它含有麩質(zhì)，如果你需要進(jìn)行無麩質(zhì)飲食，黑麥面包不是你的選擇。清淡的黑麥面包含有一種叫做植酸的抗?fàn)I養(yǎng)物質(zhì)，它會破壞對某些礦物質(zhì)的吸收，但如果你已經(jīng)保持了一個均衡的飲食，這應(yīng)該不是問題。

So the next time you're thinking about enjoying a sandwich, consider swapping out your usual white bread for rye. After a few bites, you may decide it's the greatest thing since sliced bread.

所以下次你考慮吃三明治的時候，考慮一下把你通常吃的白面包換成黑麥面包。吃幾口之后，你可能會覺得這是有史以來最棒的東西。