Rye bread is a familiar part of the Finnish dining table for many people. Its strong taste is noticed easily, but there is also something else in the bread. It provides energy, carbohydrates, fiber, and also protein. In addition, from whole grain one gets many vitamins and minerals.
The nutritional content of rye bread depends a lot on what kind of flour the bread is made from. Whole grain gives the bread fiber and many nutrients. Ruokavirasto recommends 90 grams of whole grain per day for adults. The amount is calculated as the dry weight of the grain. Rye bread can be one easy way to add it to the diet. In Ruokavirasto's example, the day includes three pieces of wholegrain rye bread. In addition to them, the example has oatmeal and cooked barley.
Fiber is one of the important nutrients in rye bread. It supports bowel function and can prevent constipation. In one traditional wholegrain rye bread in Fineli, there are 11 grams of fiber per hundred grams. In different rye breads, the amount of fiber can be different. From the package, you see how much fiber there is in that particular bread.
From whole grain one gets more than just fiber. Ruokavirasto mentions, for example, vitamin E, thiamine, folate, iron, and zinc. Fineli's rye bread example also has magnesium and potassium. Wholegrain bread can bring many different nutrients to a meal.
From rye bread, the body also gets energy during the day. From grain, one gets a lot of carbohydrates and also protein. Fineli's example bread has 43.7 grams of carbohydrate per hundred grams. In the same amount, there are 7.3 grams of protein. In another rye bread, the figures can be slightly different.
In the nutritional content of rye bread, it is worth also looking at the amount of salt. Ruokavirasto says that bread is one of the sources of salt. In different breads, there can be different amounts of salt. From the package information, one can compare salt between products. Ruokavirasto recommends choosing grain products that contain less salt.
At the store, it is worth looking at more than just the bread's name on the package. First check whether the bread has whole grain and how much fiber there is in it. Then check the amount of salt and compare similar breads. This way you find a bread whose nutritional content suits your own everyday life.
Rye bread is therefore much more than a sour taste. One piece can have fiber, energy, and many nutrients. There are differences in nutritional content also among rye breads. The best information is always found on the package of that particular bread. When you next buy rye bread, also glance at the nutritional content. Maybe an ordinary piece of bread looks a little different after that.
Word bank
Every word as it appears in the text, its base form, what the ending does, and the meaning.
Ruisleipä
rye bread
noun
This is the dictionary form itself, standing in Nominatiivi (the nominative case).
ruokapöytää
dining table
noun
The singular of ruokapöytä — the form you look up. The ending -ä marks Partitiivi (the partitive case).
huomataan
is noticed
verb
hiilihydraatteja
carbohydrates
noun
The plural of hiilihydraatti — the form you look up. It stands in Partitiivi (the partitive case).
täysjyvästä
from whole grain
noun
The singular of täysjyvä — the form you look up. The ending -stä marks Elatiivi (the elative case).
kivennäisaineita
minerals
noun
The plural of kivennäisaine — the form you look up. The ending -ita marks Partitiivi (the partitive case).
ravintosisältö
nutritional content
noun
This is the dictionary form itself, standing in Nominatiivi (the nominative case).
riippuu
depends
verb
jauhosta
from flour
noun
The singular of jauho — the form you look up. The ending -sta marks Elatiivi (the elative case).
ravintoaineita
nutrients
noun
The plural of ravintoaine — the form you look up. The ending -ita marks Partitiivi (the partitive case).
suosittelee
recommends
verb
täysjyväviljaa
whole grain
noun
The singular of täysjyvävilja — the form you look up. The ending -a marks Partitiivi (the partitive case).
kuivapainona
as dry weight
noun
The singular of kuivapaino — the form you look up. The ending -na marks Essiivi (the essive case).
ruokavalioon
into the diet
noun
The singular of ruokavalio — the form you look up. The ending -on marks Illatiivi (the illative case).
täysjyväruisleipää
wholegrain rye bread
noun
The singular of täysjyväruisleipä — the form you look up. The ending -ä marks Partitiivi (the partitive case).
kaurapuuroa
oatmeal
noun
The singular of kaurapuuro — the form you look up. The ending -a marks Partitiivi (the partitive case).
kypsää
cooked
adjective
The singular of kypsä — the form you look up. The ending -ä marks Partitiivi (the partitive case).
Kuitu
fiber
noun
This is the dictionary form itself, standing in Nominatiivi (the nominative case).
ehkäistä
to prevent
verb
A verb in its basic form — the one a dictionary lists, before it is tied to a person.
ummetusta
constipation
noun
The singular of ummetus — the form you look up. The ending -ta marks Partitiivi (the partitive case).
Pakkauksesta
from the package
noun
The singular of pakkaus — the form you look up. It stands in Elatiivi (the elative case).
tiamiinin
thiamine
noun
The singular of tiamiini — the form you look up. The ending -n marks Genetiivi (the genitive case).
magnesiumia
magnesium
noun
The singular of magnesium — the form you look up. The ending -ia marks Partitiivi (the partitive case).
aterialle
to a meal
noun
The singular of ateria — the form you look up. The ending -lle marks Allatiivi (the allative case).
suolan
of salt
noun
The singular of suola — the form you look up. The ending -n marks Genetiivi (the genitive case).
lähteistä
of the sources
noun
The plural of lähde — the form you look up. It stands in Elatiivi (the elative case).
verrata
to compare
verb
A verb in its basic form — the one a dictionary lists, before it is tied to a person.
sisältäviä
containing
verb
samanlaisia
similar
adjective
The plural of samanlainen — the form you look up. It stands in Partitiivi (the partitive case).
arkeesi
into your everyday life
noun
The singular of arki — the form you look up. It stands in Illatiivi (the illative case).
vilkaise
take a glance
verb
Practice
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Comprehension quiz
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Question 1 of 4
According to the reader, what does whole grain give to bread?
Question 2 of 4
What does the figure 90 grams refer to in the reader?
Question 3 of 4
Why is it useful to read the package information when choosing rye bread?
Question 4 of 4
In the Fineli example, what does 11 grams per 100 grams refer to?
Fill in the gap
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Ruisleivän ravintosisältö paljon siitä, millaisesta jauhosta leipä tehdään.
The nutritional content of rye bread depends a lot on what kind of flour the bread is made from.
Kun seuraavan kerran ostat ruisleipää, myös ravintosisältöä.
When you next buy rye bread, also glance at the nutritional content.
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Dictation
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