1, mixing all the raw materials, kneading to the expansion stage, and preparing for fermentation;

2, the first fermentation is completed;

3. Gently press the dough, exhaust the air inside, divide the dough into circles, and simmer for 30 minutes;

4, start shaping, take out a dough, gently press the air, and roll it into an oval shape with a rolling pin;

5. Scroll from top to bottom with the interface downward, and then 15 minutes;

6, secondary shaping, light pressure to exhaust, longitudinal rolling flat;

7. Roll it up and put it into a toast mold for secondary fermentation;

8. Ferment for 8 minutes;

9. Preheat the oven for 200, bake for 10 minute, then adjust it to 180, and continue baking for 30 minutes.

Whole wheat bread is rich in B vitamins, which can prevent fatigue, backache, loss of appetite, beriberi, boils and various skin diseases. The super absorbent fiber in whole wheat bread can make food swell, increase the volume of feces, promote gastrointestinal peristalsis, facilitate normal excretion and have a certain preventive effect on constipation.

The water-soluble dietary fiber in wheat bran has a high viscosity and will be mixed with other foods to form a gel. When combined with sugar molecules, it can slow down the absorption rate of carbohydrates and maintain a long-term satiety, thus helping to maintain the stability of human blood sugar concentration.

Studies have shown that people who often eat whole wheat and crude fiber foods have better insulin sensitivity and are less prone to problems such as insulin resistance and "metabolic syndrome", thus reducing the chances of developing type 2 diabetes and cardiovascular diseases. Increasing the proportion of whole wheat food in daily diet will not cause major changes in diet structure, but will bring great health benefits to human body.

Whole wheat bread is often favored by dieters because it is rich in dietary fiber. However, everything has two sides. If eating whole wheat food is too single, it will cause imbalance in human nutrition intake. Therefore, whether whole wheat bread is used as breakfast, lunch or dinner, it should be properly matched with some meat, eggs, milk, nuts and enough vegetables to ensure a balanced diet.