The diet of a modern person can hardly be called correct. People prefer to eat easily digestible foods that contain very little dietary fiber. Because of this, the feeling of hunger appears faster, and the person eats more and more each time. As a result, we have a problem of obesity among most of the population of our planet.
Ordinary bran or, as they are also popularly called, “seeds,” will help cope with obesity. They can be added to soup, yogurt, and baked goods. A small portion contains valuable dietary fiber that ensures normal functioning of the gastrointestinal tract. Many nutritionists insist that this product is extremely necessary for a person on a diet. In this article we will look at what bran is and how it is beneficial for the body.
Benefit
Of course, seedings are very beneficial for human health. Especially when it comes to dietary nutrition.
What is bran and how is it produced?
What is bran made from? This product is obtained as follows. The grain is cleaned before being sent to the flour mill. The top layer with the germ is removed from it, which has a significant impact on the taste of the flour. Bran is what remains after cleaning the grains of wheat, oats, rye, buckwheat, corn, rice and others. They contain a large number of useful components.
Impact on the body
This product is not digested and cleanses the intestinal walls well, preventing constipation, improving general condition and preventing the formation of malignant tumors. Bran is useful for diseases such as:
- dysbacteriosis;
- diabetes;
- atherosclerosis;
- pancreatitis;
- inflammation of the gallbladder.
It should be mentioned that this product is often an important component, the action of which is aimed at losing excess weight. What are the benefits of bran for weight loss? They contain a lot of natural fiber, vitamins and microelements. They contain a lot of fiber, so food consumed by a person is digested more slowly. This dulls the feeling of hunger.
Types and composition
The determining criterion is the raw materials used for processing and the production process itself. To understand which bran is the most useful for weight loss, you first need to understand their varieties.
Oatmeal
Oat bran is very tough, but healthy. They lower cholesterol and prevent the development of atherosclerosis. Oat bran contains a lot of unsaturated fatty acids. They contain only 10 g of dietary fiber, 55 g of carbohydrates, 17.5 g of protein, 7 g of fat. Calorie content is 376 kcal per 100 g.
Rye
Rye has a specific taste and contains 39 g of dietary fiber, 15 g of protein, 26 g of carbohydrates, 4 g of fat. The calorie content of the product is 281 kcal per 100 g. They contain a lot of potassium and magnesium.
Linen
Bran from flax seeds cleanses the intestines and speeds up metabolism. They contain fewer nutrients than other types. However, they also contain fiber, vitamins and microelements. Calorie content – 250 kcal.
Wheat
You can find out what wheat bran looks like in the photo below.
Most useful
Each type has its own level of energy and nutritional value, but in general the compositions are similar. It is important to understand that seeds and fiber are not the same thing. What is the difference between fiber and bran? Bran is a by-product of the production of flour and cereals. They contain many useful components. The fiber contained in them is not digested by the body. It swells and “works” like a brush, cleansing the digestive tract.
The most useful are wheat seedings. They strengthen the immune system and contain a variety of vitamins and microelements, and have low calorie content.
Oatmeal is good for the gastrointestinal tract. They are the highest in calories of all and contain a lot of soft fiber, proteins, vitamins and Omega 3 fatty acids, which helps normalize metabolism. It is recommended to take them for diabetes.
The famous French nutritionist recommends his method based on oat bran to all overweight people. How to eat oat bran for weight loss according to the Dukan diet? According to the recommendations of a famous doctor, you need to take them 3 tablespoons per day along with eating protein foods, vegetables and fruits. But dietary nutrition according to the method is more suitable for obese people.
People who simply want to adjust their weight and cleanse the body should know how to take oat bran, what are its benefits and harms. They should be consumed during breakfast or lunch in the amount of three tablespoons. They will not bring any harm, but on the contrary, they are useful and necessary for the body - this is a proven fact!
Rye bran is very effective for constipation, edema and obesity. They normalize blood sugar levels and are ideal for weight loss. Useful for hypertension and cardiovascular diseases.
Where can I buy bran for food? You can buy them at any supermarket. Especially where there is a “Diet food” department. The pricing policy and assortment will satisfy every customer.
Contraindications
Despite all its benefits, this product should not be abused. Especially people suffering from:
- adhesive disease;
- diarrhea;
- acute colitis;
- gastritis;
- hepatitis A;
- gastrointestinal diseases;
The danger lies in the fact that if used uncontrolled, they can remove beneficial substances from the body.
Proper use for weight loss
What bran is best to use for weight loss? It is preferable to buy them in crumbly form. They come in bags and resemble breadcrumbs. This type is the most natural and does not contain additives.
They should be wet before use. You can mix them with soups, liquid cereals, yogurt and kefir. It is believed that they are better absorbed together with the main food. In their pure form they should be taken half an hour before the main meal.
Dosage
During a diet, it is important to know how to properly consume wheat bran for weight loss. It is better to start taking it with small doses. In the first days, you should not take more than one or two teaspoons per day, washing them down with clean water. Gradually, the daily dose should increase to 3 tablespoons per day.
A very important question is how much bran you can eat per day. The daily intake is 30 g for an adult. Exceeding the specified norm will not do anything good and can cause serious harm to the body.
To correctly follow the dosage, you must first figure out how many grams are in a tablespoon of oat bran. Very simple: these 30 g correspond to three tablespoons. Therefore, one spoon contains 10 g of bran. This dosage is acceptable for all other species.
If the product is granular, then it is poured with boiling water for half an hour to swell. After this, it can be eaten pure or with the addition of yogurt, cottage cheese, milk, or kefir.
How much weight can you lose?
This product is known to contain a lot of fiber. Just 5 g of this substance helps maintain healthy weight and reduces the risk of obesity by 11%. It has been proven that their consumption due to the fiber they contain, which reduces appetite and controls insulin production, helps to lose an average of 3.5 kg of excess weight.
The most effective bran diets
There are several types of “bran” diets. Each option has its own advantages, but they have a key product in common. Therefore, it is important to know how to eat bran correctly to lose weight.
Diet 1
The first dietary option involves the use of wheat seedings. Let's look at how to properly take wheat bran for weight loss.
To do this, you need to follow the following diet:
- For breakfast, eat one apple and oatmeal.
- For brunch, 200 g of cottage cheese and tea are suitable.
- For lunch you can eat the first course with a small slice of bread.
- For an afternoon snack - any fruit.
- For dinner, drink a glass of low-fat kefir with wheat bran.
This diet has practically no contraindications.
Diet 2
The second diet option is designed for two weeks. Three times a day you need to eat 1 tablespoon of seedings, washing it down with a glass of water. After this, you cannot eat anything for 3 hours.
Your daily diet should include:
- various vegetables;
- unsweetened fruits;
- lean fish;
- lean meat;
- low-fat fermented milk products;
- green tea, boiled and still mineral water.
Diet 3
The third dietary option does not imply changes in the usual diet and is based on the intake of flaxseeds. Let's look at how to take flax bran, what are its benefits and harms.
They should be used according to this scheme:
- The first 2 weeks – 1 teaspoon 3 times a day.
- The next 2 weeks – 1 tablespoon 3 times a day.
Throughout the diet you need to drink a lot of water.
Flaxseeds are very beneficial for the body and have no contraindications. However, you need to know when to stop everything. Do not exceed the daily allowance indicated by nutritionists.
Healthy recipes
Dietary nutrition implies certain restrictions. However, there are many recipes using bran that can brighten up your diet. In this section we will learn how to prepare bran so that it is not only healthy, but also tasty.
With kefir
Many people wonder whether it is possible to eat bran at night. An hour before bedtime, a portion of bran can be eaten not only with kefir, but also with low-fat yogurt. This will improve the functioning of the digestive tract.
You can also prepare kefir according to a special recipe. For this you will need:
- 1-2 tablespoons of bran;
- 1 glass of low-fat kefir;
- a small amount of honey.
All this needs to be mixed and drunk. Kefir with seeds and honey can replace a full breakfast. It is very good to drink it on fasting days.
Oat bran porridge
To prepare bran porridge in water, you will need the following ingredients:
- 100 ml water;
- 2 tablespoons oat bran;
- 100 ml skim milk;
- vanilla;
- a tablespoon of sugar.
Cooking steps:
- Mix water and milk and bring to a boil.
- Pour oat bran into the boiling mixture, add vanilla and sugar.
- Cook the porridge for 8 minutes over medium heat, stirring constantly.
Diet cookies
To prepare dietary cookies you need the following ingredients:
- 1 tablespoon water;
- 1 egg white;
- 1 tablespoon vegetable oil;
- 2 – 3 tablespoons whole grain flour;
- 1 tablespoon of wheat bran;
- ¼ teaspoon of baking soda.
Cooking steps:
- Beat egg white, vegetable oil and water, adding soda at the end.
- Add flour to the mixture and knead the dough until smooth and dense.
- Roll out a sheet 3 mm thick and cut out figures from it, placing them on a baking sheet.
- The cookies are baked in the oven at 220 degrees Celsius until golden brown.
Just a few decades ago, flour producers ruthlessly got rid of bran, recognizing it as ballast, suitable only for livestock feed. However, when inquisitive scientists began to study them and established the mechanisms of beneficial effects on the human body, nosy businessmen began to raise bran to the skies. Let's consider their real role in maintaining health.
Any bran is obtained during processing (grinding) or grinding of grain. High-grade flour is completely free of them. In other varieties, the amount of bran is limited. And the leader in their content is wallpaper flour. Bran is a hard grain shell with flour residues that has undoubted nutritional value.
Types of bran
Any person who is puzzled by the purchase of bran discovers that their assortment is quite rich. Depending on the processed grain, bran is divided into:
- wheat (most popular);
- oatmeal;
- barley;
- rice;
- rye;
- linen;
- soy;
- buckwheat, etc.
According to the degree of grinding, bran is divided into:
- large (rough);
- small (thin).
There are brans enriched with all kinds of additives (jerusalem artichoke, apples, beets, kelp, etc.).
Beneficial features
Bran is obtained during grain processing.When studying the composition of bran, researchers were surprised to find that the former “ballast” was superior to processed grains in the amount of individual vitamins, protein and minerals and had nutritional value. Thus, 100 g of wheat bran contains 17 g of protein, 12 g of starch, 4 g of fat, 6 g of minerals.
But their main advantage lies in the content of fiber or dietary fiber (100 g of bran - up to 53 g). Indeed, many of the ailments of our contemporaries are to blame for the “Westernization” of nutrition (priority in the diet of refined foods, deficiency of fiber and vitamins, passion for animal fats and simple carbohydrates). It is to her that we owe the increase in the incidence of atherosclerosis, heart and vascular diseases, constipation, obesity, diabetes, etc.
Fiber from food (dietary fiber) is not digested in the small intestine, but is partially exposed to enzymes from microorganisms living in the large intestine. The World Health Organization suggests that to realize all of its beneficial effects (discussed below), a healthy adult should consume about 25–35 grams of fiber per day.
Due to its composition, bran has the following beneficial properties:
- their fiber absorbs water (5-30 times its own weight) and stimulates intestinal contractility, thereby combating constipation and cleansing the intestines (the laxative effect of 45 g of bran is comparable to the effect of 1.5 kg of fruit or 777 g of cabbage);
- dietary fiber swells and increases the volume of food entering the digestive tract, increasing the feeling of fullness (which is why they are so popular for weight loss);
- fiber reduces the absorption of cholesterol from the intestine and improves the lipid (fat) spectrum of the blood;
- it also improves the composition of bile and bile secretion processes, preventing stone formation;
- prebiotic effect (stimulate the proliferation of beneficial microbes in the colon and bacterial production of folic acid, vitamins PP, B6, B2 and B1);
- anti-cancer effect (fiber reduces the amount of carcinogens and promotes the formation of substrates that protect the intestinal mucosa from them);
- dietary fiber dissolves and removes various toxins, radionuclides, lead and strontium salts
- supply the body with additional vitamins (E, B5, K, B1, B2, B6, B3), minerals (selenium, calcium, zinc, magnesium, phosphorus, etc.), essential fatty acids;
- serve as a natural peeling agent when added to masks or creams.
Adverse effects
However, bran should not be consumed thoughtlessly and in any quantity. Otherwise, their negative properties will appear very quickly. After all, because of the fiber they:
- significantly increase gas formation;
- provoke intestinal colic;
- aggravate inflammation and erosive-ulcerative lesions in diseases of the digestive system that require sparing of the mucous membrane (colitis, gastritis, diverticulitis, duodenitis, Crohn's disease, etc.);
- may cause intestinal obstruction;
- remove water;
- inhibit the absorption of minerals (aluminum, zinc, iron, phosphorus, copper, calcium, cobalt, magnesium) and vitamins.
Therefore, the maximum daily therapeutic dose of fiber should not exceed 40 g, and the maximum permissible - 60 g. Vitamin-mineral complexes are recommended for children, the elderly, expectant mothers and nursing women against the background of regular use of bran. If patients combine treatment with medications containing minerals or vitamins (for example, iron supplements for anemia) with taking bran, then they need to at least space out their use over time.
In addition, being a cereal product, bran can cause clinical manifestations of allergies and/or celiac disease (protein intolerance to rye, wheat, barley).
Where can I get bran?
Finding bran will not take much time. To buy them, just look at any pharmacy or supermarket. They are sold in their natural form (as an additive to regular food) or contained in some food products (muesli, baked goods, yogurt, cottage cheese, sweet bars, etc.) and biological supplements (Nutrikon, Krusken, etc.).
Dry bran does not have the most pleasant taste. Therefore, they are first steamed by pouring boiling water (this makes the bran softer), and then added to juices, jelly, soups, sauces, kefirs, semi-liquid porridges, cutlet mass, dough for flatbreads, pancakes, casseroles. If tolerated, bran can be added to dishes in its natural form. Bran can be included in the diet of children starting from the age of two.
Regardless of the purpose of use (cleansing the body of accumulated toxins, constipation, excess weight, etc.), doctors advise starting with just a teaspoon (three times a day) of bran, then carefully increase the daily dose (up to 3-6 tablespoons).
The criterion for the optimal dose is the frequency of soft, but not liquid stools (1-2 times a day). At the same time, it is important to regulate the amount of liquid you drink, because bran fiber absorbs water. If it is not enough, then the frequency of stool will not increase, but will decrease (this effect, by the way, helps with diarrhea). As a rule, those taking bran should drink up to 2.5 liters of any liquid per day, and it is advisable for water drinkers to increase their usual volume by another 0.5–1 liter.
For weight loss, it is better to use soy or oat bran. The first of them are distinguished by their rich lecithin content, which improves fat metabolism. And the fiber in oat bran is partly represented by beta-glucans, which are good for lowering cholesterol levels.
Due to its excellent absorbency, bran is sensitive to the humidity of its environment. With this in mind, they should be stored in airtight containers or glass jars with tight lids in a dry place.
“Planet RTR”, program “About the most important thing” on the topic “The benefits and harms of bran”:
Quite often, people trying to lose weight are advised to give up sweets, fatty foods, and starchy foods. And here many people ask: “Do we really need to give up all this?” Cakes, buns, cakes - this is understandable, we boldly say to all of this: “Goodbye” or even “Farewell”. But bread, it contains a lot of useful substances, vitamins and microelements? People have been using it for centuries and never even thought about giving it up?
Yes this is true. But let's think about it: is this the bread we buy and eat now? What kind of bread did many generations of our ancestors eat before us? After all, they ate bread made from unrefined grains, that is, whole grain bread. But it is known that all vitamins and microelements are contained precisely in the grain shell or, in other words, in the bran.
We would all be healthier and live longer if we ate roughage, which provided more indigestible fiber for the digestive tract. According to its chemical composition, food fiber is non-digestible cellulose. In terms of its content in products, food bran comes first (53–55% fiber), then vegetables (20–24%) and rye bread.
According to the American Dietetic Nutrition Association, the recommended fiber intake for men is at least 38 grams per day, and for women - 25 grams per day. However, according to research conducted by this organization, the current average amount of fiber consumption in the world is only 15 grams per person.
Health benefits of bran.
Bran is a form of complex carbohydrates having a low glycemic index. Bran can also lower the glycemic index of other foods. This is a natural product that consists of grain shells and unsorted flour. They contain a complex of B vitamins necessary for humans, which are directly involved in lipid metabolism. Bran contains vitamins B1, B2, B6, PP, as well as provitamin A (carotene) and vitamin E. Bran is rich in minerals. Among them are potassium, magnesium, chromium, copper, selenium and other trace elements. Thanks to this composition, bran is an indispensable dietary product, a particularly important addition to the diet of obese patients.
One of the main advantages of bran is its high content of dietary fiber, which regulates intestinal function, improves colon microflora, helps eliminate cholesterol, and lowers blood sugar. The dietary fiber contained in bran lowers cholesterol by binding intestinal bile acids, which are known to have a certain atherogenic activity, therefore bran can be used to prevent atherosclerosis. The positive effect of bran in diabetes mellitus is due to the slowdown in the breakdown of starch and the ability to influence the glycemic index of other products.
Bran has low nutritional value. As they pass through the digestive tract, they accumulate liquid and swell, creating the illusion of satiety, and thereby reducing the amount of food consumed. They adsorb bile acids, toxins, bind and remove nitrates from the body that enter the body with vegetables and fruits. Helps detoxify the body.
The dietary fiber found in bran is a form of complex “good” carbohydrates. It is a type of cellulose, a plant fiber. It is a nutrient medium for normal intestinal flora, so bran is indispensable in the complex treatment of intestinal dysbiosis. The choleretic effect of bran is ensured by their stimulating effect on the general motor ability of the digestive tract (mechanical stimulation).
The cleansing effect of fiber is explained by the hollowness of its fibers. As you know, nature abhors a vacuum and, when it enters the gastrointestinal tract, fiber absorbs everything that has accumulated in our intestines over many years. It absorbs mucus that clogs microfolds, cleaning their entire surface for complete contact with food masses. We can observe similar cleansing processes in the stomach. Fiber is somewhat similar in properties to activated carbon.
Since ancient times, people have known and used the healing properties of bran to treat diseases of the gastrointestinal tract. But more recently, another property of fiber has been discovered - its ability to influence metabolism. But it is metabolic disorders that lead to weight gain. Fiber does not burn fat, does not affect the visible consequences of excess weight, but affects the cause itself - a violation of metabolic processes in the body.
Bran helps improve colon peristalsis, acting as a stool-forming factor and a surefire remedy for constipation. They create a large soft mass, which accelerates intestinal motility and, diluting itself, lowers the levels of fat breakdown products associated with the formation of carcinogens. Regular consumption of bran can relieve habitual constipation and prevent its occurrence in the future, after stopping bran intake (restoring the normal bowel movement reflex).
Some groups of African aborigines, who eat almost no meat and milk, usually have semi-liquid stools, and they have an order of magnitude lower incidence of polyps and colon cancer than residents of developed countries who consume refined foods. There is an opinion about the possibility of a connection between chronic constipation and the development of colon cancer. In particular, it is known that in some countries and regions, the incidence of colon cancer varies sharply, with differences that can be as much as 20-fold, and this difference is directly related to the dietary patterns in these regions.
In the form of a dietary supplement, bran is effective for dysfunction of the liver, gallbladder, pancreas, chronic diseases of the stomach and intestines - gastritis, gastroduodenitis, enterocolitis during the period of remission and subsidence of the acute inflammatory process. But bran is of particular importance in the treatment of obesity and diabetes.
How to use bran correctly.
Bran should be taken with food, added to dishes, or outside the main meal, with milk, kefir, yoghurt or other dairy products, 3-4 times a day. The daily dose of bran is 30–50 grams. But when treating obesity, this rate can be gradually doubled.
If you have not used bran in your diet before, then you need to start with small doses - 1-2 teaspoons per day, for a week, bringing the volume to the maximum comfortable daily dosage. This way you can avoid the unpleasant consequences that arise when quickly introducing a large amount of fiber: increased formation of gases, stool instability, heaviness in the abdomen.
It's true that many of us don't get enough fiber from our diets, and suddenly increasing your fiber intake can interfere with your body's ability to absorb certain minerals such as zinc, calcium, iron, magnesium, and vitamin B12.
Of particular importance is zinc deficiency, which inevitably develops with long-term intake of bran, and it is this microelement that plays an important role in lipid metabolism. Professional nutritionists, knowing this, be sure to promptly introduce zinc-rich foods into the diet, and above all, almonds.
Bran is recommended to everyone as a preventive and health remedy necessary for proper functioning of the intestines, lowering cholesterol levels in the blood, cleansing the digestive tract of waste and toxins, but they play a special role in restoring metabolism and treating obesity. Their use with daily meals actually suppresses appetite and reduces weight.
Bran and pectins have a binding capacity of 300–400 g of water per 100 g of substance. At the same time, the obligatory condition for their use is (1.5–2 liters per day), without which fiber ceases to perform its adsorbing function. When treating patients, especially the elderly, who often have fluid deficiency, it is necessary to pay attention to sufficient fluid intake. Considering the possibility of fiber binding calcium, iron and zinc with the occurrence of subsequent disorders of mineral metabolism, its dosage should be individually carefully selected.
Bran is a very healthy and low-calorie product.
For those who want to abstain from a heavy dinner in the evening, this is an indispensable way out. A glass of kefir or yogurt with bran will perfectly fill you up and help you cope with hunger.
But! There are also restrictions! Bran is not recommended for use in the acute period for gastritis, peptic ulcers, colitis and enteritis of infectious etiology, as well as for adhesive disease. However, after the inflammatory process subsides, taking bran can be resumed, starting with small doses.
The released gases can increase the distension of the colon, which, on the one hand, stimulates intestinal motility, and on the other hand, can lead to flatulence. The possibilities of increasing the content of bran in food are often limited by their varying individual tolerance and, first of all, due to increased gas formation and increased flatulence.
From all this we can conclude that bran is recommended for almost everyone for daily, constant use.
Based on materials from the book Kovalkov A.V. "How to lose weight? Strategy for defeating weight"
Recipes for bran dishes.
Bran fritters: 25 grams of bran, 20 grams of flour, 50 grams of cottage cheese, 100 ml of kefir, 100 ml of water, salt, sugar to taste, baking powder. Mix everything in a blender or by hand and let the dough sit for 20 minutes. Fry over very low heat. Take your time to turn over. Let the dough set.
Healthy smoothie with bran for breakfast: For 2 large cups: 5-7 prunes, 1 tbsp. bran, 0.5 liters of kefir (by eye, depending on the size of the cups)
Bran is the crushed hard shell of grain. It contains vitamins PP, B1, B2, E, selenium, magnesium, zinc, potassium, iron and other useful microelements. But most importantly: bran contains a huge amount of fiber, slow carbohydrates and protein.
How do bran affect our body?
Bran is coarse dietary fiber that our intestines use as an absorbent. They absorb excess water, toxins, fats, heavy metals and push digested food further along the intestinal tract. As a result, the functioning of the digestive system improves. Bran is often prescribed for stagnation of bile, poor intestinal motility, and constipation.
In the intestines, bran binds bile acids and thus reduces cholesterol levels in the blood. This is a good prevention of atherosclerosis. If you don't mind eating spicy and fatty foods, be sure to add bran to your diet.
Coarse fiber is the favorite food of beneficial bacteria living in the intestines. By absorbing it, they release B vitamins, which are essential for the nervous system, metabolism and immunity.
As beneficial microflora grows, the condition of the skin, nails, and hair improves. We become more beautiful and feel happier.
In the stomach, bran swells and creates a feeling of fullness. In addition, they reduce the calorie content of foods and help lower blood sugar levels. If you are prone to obesity, regular consumption of bran will help you maintain a healthy weight and avoid diabetes.
How much bran can you eat per day?
The recommended amount of bran is no more than 30 grams, that is, approximately 2 tablespoons. Start with 1 or 2 teaspoons per day for the first week and gradually increase the dosage. Don't forget to drink 2 liters of clean water a day, because bran is still a dry product.
What happens if you eat too much bran? This can lead to various digestive problems: bloating, flatulence, and even exacerbation of chronic diseases. Keep everything in moderation. If you are taking any medicine, at least 6 hours must pass between taking it and consuming bran.
How to eat bran correctly?
If you've tried bran before but ended up throwing out the whole bag, then you most likely failed to cook it properly. Yes, yes, you can cook a lot of tasty things from bran, but first things first.
Bran should never be eaten dry.
Wash them down with juice, tea or water. Ideal snack: add bran to a glass of low-fat kefir or yogurt. A great alternative to expensive bottled yoghurts with crazy amounts of sugar and grains of unknown origin.
If you want something tasty, healthy and right now, you can make the famous one from bran. Grind 2 tablespoons of bran in a coffee grinder and use it instead of regular flour.
Bran is best eaten before lunch. Have breakfast with porridge: brew bran in a bowl with hot milk or water, leave for a couple of minutes and add sweetener, berries and pieces of fruit to taste.
When should you not eat bran?
Bran should not be eaten during exacerbations of gastritis, ulcers, colitis and infectious enteritis, as well as vitamin deficiency.
For a very long time, bran was fed to poultry and livestock, as it was considered an industrial waste after grain processing. Although in the times before the onset of the Revolution, wheat bran, with its benefits and harms, and most importantly, knowledge of how to take it, helped people preserve their health and quality of life in general.
Such a product is obtained from the harvested crop, processed leaving a hard shell, similar to dust with husks, which are bran. When properly prepared and consumed, you can significantly improve your health.
Components of wheat bran
Bran is rich in substances such as carbohydrates with proteins, fats, minerals and vitamins:
- The presence of ash with starch, mono with disaccharides, including saturated fatty acids with proteins and water with dietary fiber;
- Vitamin complex, represented by B1 and 2, PP and E;
- As well as a wealth of minerals, which included selenium and magnesium, zinc and potassium, phosphorus and iron, sodium and calcium, copper and chromium.
Based on these components, wheat bran has benefits and possible harm if you do not know how to take them correctly.
The benefits of wheat bran for the body are as follows:
- A large amount of fiber can perfectly cleanse the intestines and stomach of food debris. To do this, they should be steamed or eaten with plenty of water. One “but” – in the presence of ailments associated with the gastrointestinal tract, this option of use is not recommended.
- Cholesterol levels are normalized, blood vessels become stronger and more elastic, blood circulation improves, and overall the activity of the entire cardiovascular system improves.
- Bran promotes weight loss. They can also be consumed by people with diabetes.
In this regard, the benefits of wheat bran for the body extend to people suffering from the following diseases, at the same time providing a preventive effect:
- Increased blood sugar levels;
- Atherosclerosis with hypertension;
- Gastrointestinal diseases and bile duct dyskinesia;
- Stagnation of bile, as well as gastric and duodenal ulcers during remission;
- Problems with stool in the form of constipation and excess body weight;
- Skin diseases with the urinary area, including the kidneys;
- Prostatitis and decreased immunity;
- Allergies with colds.
And, despite such a large list of positive effects, wheat bran can also harm the body.
Possible harm and contraindications
Harm from wheat bran to health is possible in the presence of stomach ulcers, colitis and duodenal disease in the acute stage. Under no circumstances should you self-medicate for diseases such as chronic gastritis, gastroduodenitis, pancreatitis and cholecystitis.
You should also always remember the maximum amount of use of this product - no more than 4 tbsp. l. per day. Otherwise, the harm of wheat bran to health is possible due to the fact that in addition to removing toxins and other harmful elements, calcium will also begin to be washed out, without which bones and teeth will not be able to feel normal.
Correct usage
Now about how to take wheat bran. It is recommended to do this by adding them to salads, soups, meat dishes and various cereals. To begin with, you should try simple bran bread. But you can just eat them, without combining them with anything:
- Dry, consumed before the main meal with obligatory washing down with a large volume of plain water.
- Pre-soaked bran in boiling water for half an hour. After which you should drain the remaining water and eat the resulting mass as it is, or by adding it to some dish.
As mentioned above, the rate of consumption of this product should not exceed 4 tablespoons. The treatment course lasts for 6 weeks; you stop taking wheat bran when positive changes occur, with a gradual reduction in the dose to 2 teaspoons during the day.
How to carry out treatment correctly, recipes
This should be done in the form of loops:
- From 1 to 12 days 1 tsp. diluted in hot water - 0.5 cups, infused, filtered, liquid drained. The resulting volume should be consumed during the day, divided into 3 equal parts;
- Over the next 2 weeks, 2 tbsp. l. also prepared bran with a similar method;
- For 2 months you will need 2 tsp. Dry bran can be added to various dishes.
To cleanse the intestines and normalize stool, the following recipe is recommended:
- Wheat bran – steam 100 g;
- Then grind them using a meat grinder along with raisins - 100 g and prunes - 200 g.
The resulting mass is eaten in three doses per day, with obligatory washing down with water.
Flatbread
There is an excellent recipe for delicious and healthy flatbreads created by Pierre Dukan:
- Wheat bran – 1 tbsp. l.;
- Oat bran – 2 tbsp. l.;
- One egg;
- And low-calorie soft cottage cheese - 1 tbsp. l.
All this is mixed, kept for 30 minutes, followed by baking the mass in a frying pan without adding oil. This is an excellent bread replacement with a long shelf life.
Children and wheat bran
When the child is one year old, you can start giving him this product to eat, preparing porridges and soups:
- Bran – 1 tsp. pour in hot water, leaving to simmer for a quarter of an hour;
- Strain the resulting broth and use it to prepare any planned dish.
You can also steam 1/3 tsp. of this product, and then add it to any prepared dish.
Selection and storage of wheat bran
Bran, its quality, is determined by dryness and lack of odor with taste. They should be crumbly, although molded bran in the form of granules or cubes is also available. Their quality assessment is determined as follows:
- There should be no moldy odor upon inhalation.
- The taste test should show no bitterness, indicating a low yeast content.
- The color of the bran should be gray-brown.
Storing wheat bran is allowed in a hermetically sealed jar, placed in a dry and dark place. The ideal option when purchasing this product is sealed packaging.
With the right choice, storage and preparation and consumption, you can improve your health, appearance, figure and fill your body with valuable nutrients, achieving excellent health and high performance.
