如果你是一个面包爱好者，那你有太多伙伴了。据《新罕布什尔工会领袖》报道，美国人每年大约消耗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).
如果白面包是你消费的主要面包，在全国53磅的摄入量中，你可能需要每隔一段时间就换一种更健康的选择。经常食用白面包可能会增加体重，也会增加你患糖尿病和心脏病的风险。
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).
一种值得一试的绝佳选择是黑麦面包。黑麦面包是一种稠密的面包，它在北欧和东欧很受欢迎，主要通过来自这些地区国家的移民来到美国。黑麦面包有几个品种，其中一些最常见的品种是浅色、深色、大理石色和裸麦面包。
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).
根据医学和营养专家的说法，多吃黑麦面包而不是其他种类的面包可能对你有好处。“黑麦是维生素和矿物质的重要来源，包括镁、钾、磷和抗氧化剂，”Shira Sussi营养公司的创始人Shira Sussi m.s. r.d.说。她补充道:“为了确保你吃的是全黑麦，你可以在标签上寻找全黑麦或黑麦浆果。”
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).
黑麦面包也富含纤维，通过保持良好的肠道运动和预防结肠癌来保护你的消化健康。研究还表明，与白面包和小麦面包相比，吃黑麦面包不太可能提高你的血糖水平。此外，研究表明吃黑麦面包可以降低胆固醇水平，对心脏有好处。
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).
如果黑麦面包听起来也不错，你还应该知道，它确实有一些潜在的缺点。首先，因为它富含纤维和面筋，食用黑麦面包可能会导致腹胀。此外，因为它含有麸质，如果你需要进行无麸质饮食，黑麦面包不是你的选择。清淡的黑麦面包含有一种叫做植酸的抗营养物质，它会破坏对某些矿物质的吸收，但如果你已经保持了一个均衡的饮食，这应该不是问题。
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.
所以下次你考虑吃三明治的时候，考虑一下把你通常吃的白面包换成黑麦面包。吃几口之后，你可能会觉得这是有史以来最棒的东西。
