British call it wholemeal bread and American call it whole wheat bread.英国称之为全麦面包和美国称为全麦面包。 That is not the discussion today.这不是今天的讨论。 What I intend to do is to find out which one is better, wholemeal bread or the normal white bread.我打算做的是找出哪一个是更好的，全麦面包或正常的白面包。
First of all, we have 2 types of wheat flour, white flour and wholemeal flour.首先，我们有2种小麦粉，白面粉和全麦面粉。 To produce wholemeal flour, whole grain is used.生产全麦面粉，谷物使用。 Nothing is removed during milling for whole meal whereas white flour is refined.任何被删除的整个过程中铣削吃饭而白面粉是精。
Wholemeal or whole wheat bread has about the same calories with white bread.全麦或全麦面包有大约相同的热量与白面包。 However, wholemeal bread contains more fiber which fills up stomach quickly.然而， 全麦面包含有较多纤维填补了胃迅速。 Therefore, eating it more often can help us consume less calories because it helps fill the stomach quicker.因此，它更经常吃可以帮助我们消耗更少的热量，因为它有助于填补胃更快。 So, we end up eating less bread.所以，我们最终少吃面包。 In addition to that, eating foods high in fiber helps speed up the movement through the digestive tract.此外，吃高纤维食品有助于加快运动通过消化道。 That means less time for fatty acids to be absorbed before it is eliminated resulting in less calories absorbed.这意味着更短的时间内的不饱和脂肪酸的吸收，然后才能消除，减少热量吸收。
The only good thing about white breads – they often have more calcium , especially if they are made with milk.唯一的好事关于白面包-他们往往有更多的钙 ，特别是如果它们是由牛奶。
So, what kind of bread should you choose?那么，什么样的面包如果您选择？
Whether it is white bread or wheat bread, find one that is high in fiber, high in calcium (for kids and elderly) and which tastes good. The healthy choice will be a 100% whole wheat bread (remember to check the ingredients) that is fortified with calcium .无论是白面包或麦面包，找到一个是高纤维，富含钙（儿童和老人） ，并好吃。 健康的选择将是一个100 ％全麦面包（记住要检查原料）的是强化钙 。
How Can I Tell If Bread Is Really Whole Wheat? 我如何知道面包确实是全麦？
- Colour used to be a clue, but not really anymore.颜色原来是一个线索，但不是真的了。 Although white bread is white, because it has been bleached, some dark bread has just had caramel coloring or molasses added to it.虽然是白色的白面包，因为它已被漂白，一些面包刚刚暗了焦糖色或糖蜜添加到它。 Neither of these ingredients offer much in the way like fiber.既没有提供这些素材的方式很多像纤维。 The trick is, read the nutrition label and look for “whole grain”, “whole meal” or “whole wheat” as the first ingredient on the label.诀窍在于，阅读营养标签，并寻找“全谷物” ， “全餐”或“全麦”作为第一个标签上的成分。 If some other ingredient comes first, put the loaf back and keep looking.如果其他一些因素第一，把面包回来继续寻找。
- Also, pay attention to the fiber content of the bread and go for the highest amount possible.另外，注意纤维含量的面包和去的最高金额可能。 If possible, get the one with 3 to 4 grams of fiber per slice.如果可能的话，得到的一个3至4克纤维每片。
Category: 分类： Nutrition 营养 
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Greg Arnold 格雷格阿诺德 // / / Jul 18, 2009 at 1:40 AM 2009年7月18号在上午一时 40 分
I'ma baker – a bread baker.我是贝克-面包贝克。 I own my own natural, non-preservative, local, bread company.我有我自己的自然，非防腐剂，地方，面包公司。 I find it conflicting that your focus is on one topical subject – white vs wheat.我觉得矛盾的，你的重点是一个热门话题-白宫与小麦。 In reality it should be preservatives vs natural.在现实中应该防腐剂与自然。 You can go to the grocery store and pick out the most expensive whole wheat bread and read on the ingredient list a bevy of things like mono-triglycerides and BHTA and artificial coloring and flavors.您可以去杂货店和挑选出最昂贵的全麦面包，并宣读的成分列出了鼓舞像是单甘油三酸脂和BHTA和人工色素和香味。 It can have all the fiber you'll ever want.它可以拥有所有的光纤您想要。 It can have all the enriched wheat flour (which is required by the FDA to list because ALL wheat flours are enriched by law).它可以拥有所有的浓缩铀面粉（这是美国FDA要求的清单，因为所有的小麦粉是丰富的法律） 。 Yeah, you learn this kinda stuff when you're in the industry so you can answer to the public regarding product manufacturing from sources like your suppliers.是的，你了解这有点儿东西当你在该行业，因此您可以回答了公众对产品制造从来源，如您的供应商。 But is it really worth it in the long run?但是否真的值得从长远看？
I'm not saying you don't know what you're talking about.我不是说你不知道你在说些什么。 But I am saying that it's almost irresponsible to point the finger at “white” flour which is still wheat since there's no such thing as a stalk of “white” and not mention the fact that most manufactured bread products at the store are full of preservatives – stuff that spikes your blood sugar levels – stuff that keeps it fresh on the shelf for 2 weeks – stuff that wrecks havoc with people's digestive tracts.但我认为这几乎是不负责任的指责在“白”面粉仍是小麦，因为没有这样的东西秸秆的“白色” ，并没有提及这样一个事实，大多数产品制造面包的商店充满了防腐剂-东西，你的血糖峰值水平-东西，保持它在货架上新鲜2周-东西沉船破坏人的消化道。
You can make your own bread at home, not with a machine, but with the best apparatus God's given us – your two hands.您可以通过您自己的面包在家里，而不是一台机器，但最好的仪器上帝给了我们-你的两只手。 Yeast, salt, flour, water, milk – use the natural ingredients available – I know I do.酵母，盐，面粉，水，牛奶-利用天然素材提供-我知道我这样做。 Or you can buy the crap on the shelf because it's convenient.或者，您也可以购买货架上的垃圾，因为它的方便。 If your health isn't important go with the crap.如果您的健康并不重要一起去的垃圾。 But if it is – I suggest you READ the label for the preservatives and make your choice based upon that.但是，如果-我建议你阅读标签防腐剂，并根据您选择的。 Fiber or not, if you're filling your body with unknown substances don't blame the bread industry if you make yourself sick from ignorance.光纤或没有，如果你填写你的身体与不明物质不怪面包行业如果你把自己生病的无知。
bsim // bsim / / Jul 18, 2009 at 4:48 PM 2009年7月18号在下午4时48分
Wow, thanks for the interesting blog, Mun.哇，感谢有趣的博客，门道。 Appreciate the sharing from Greg.感谢分享格雷格。 Really woke me up from my slumber!!!真的把我吵醒了我的睡眠！
Jibby // Jibby / / Jul 20, 2009 at 3:47 PM 2009年7月20号在下午3时47分
Can you do a piece on the difference btwn UHT milk, sterilized milk and pasteurised milk?你可以做一件差异btwn UHT奶，灭菌奶，并经消毒？ The price difference btwn the categories can be more than 50% but are there significant nutrition or health benefits?差价btwn类别可超过50 ％ ，但有重要的营养或健康好处？
Yin Teing 尹忒嗯 // / / Jul 21, 2009 at 1:35 AM 2009年7月21日在上午01点 35 分
I used to take Gardenia's Breakthru bread coz they say it is whole wheat and it supposed to be low in the Glycaemic Index.我曾经采取栀子的Breakthru面包怎么他们说，这是全麦，它应该是低血糖指数。 But now, I take mostly white bread- and we make a lot of bread at home.但现在，我是否大多白面包和我们作出了很多的面包在家里。 With just 1kg of flour, there's enough bread to last us for 4 days- including breakfast and for tea time.仅1公斤的面粉，有足够的面包最后我们4天，包括早餐和茶的时间。 Homemade bread is really very filling.自制面包实在填补。
Well, we really cannot run away from chemical laced food.那么，我们真的无法运行远离化学为主的食物。 What I have learned from almost a year of travelling and living in remote areas in Thailand and eating a lot of canned sardines, white rice and white bread- eating lots of carbs but losing weight and was fit and healthy is the state of mind is very important.我从中吸取了教训，近一年来的旅行和居住在偏远地区，泰国和食用大量的罐头沙丁鱼，白米和白面包，摄入大量的碳水化合物，但减重，并配合和健康的精神状态是非常很重要的。 If we are fussy, inflexible and pessimistic, the most nutritious food in the world still works against us.如果我们挑剔，死板和悲观，最有营养的食物仍然是世界上对我们的作品。 But if we learned to let go, relax and not get worked up with stress, the improved physical health is amazing.但是，如果我们学会了放手，放宽，而不是让工作与压力，改善身体健康状况是惊人的。