How to take wheat bran: reviews, benefits and harms. Wheat bran: benefits and harms

Exist different types cereals - buckwheat, corn, oats, millet (millet), wheat, rice, rye, barley. Their grains are very popular and are often eaten as the basis of a meal. Now on store shelves you can find a lot of peeled cereals, that is, without a shell, which in turn is very valuable for human health, so the benefits of bran are used in traditional medicine.

Bran is the crushed shell of cereals. They include all the useful parts of the grains, namely the grain germ and the aleurone layer.

The chemical composition of bran

Vitamins: A, B1, B2, B3, B5, B6, E, PP.

Minerals: iron, potassium, calcium, zinc, magnesium, copper, sodium, selenium, chromium, phosphorus.

But the most important wealth of bran is that it contains a large number of fiber, which is necessary for normal functioning digestive system and removing toxins from the body.

Useful properties and benefits of bran for the body

have antiseptic properties,
increase immunity,
cancer prevention,
treat bronchitis and pneumonia,
normalize metabolism,
promote weight loss
remove waste and toxins from the body,
improve the microflora of the colon,
prevent the development of dysbacteriosis,
reduce blood sugar levels,
have a beneficial effect on the work of the heart,
normalize blood pressure
treat gout,
slow down the aging process,
improve skin condition.

Types of bran and their beneficial properties

Buckwheat (buckwheat)(calorie content - 365 kcal per 100 g) are rich in amino acids and protein. Do not contain gluten, which is contraindicated in food allergies.

(calorie content - 293 kcal per 100 g) are saturated with insoluble fiber, which is a good tool for the prevention of colon cancer.

Linen(calorie content - 250 kcal per 100 g) have all the useful properties that flax seeds and linseed oil. Good for weight loss.

Oat(calorie content - 110 kcal per 100 g) contain soluble fiber. It helps lower blood cholesterol.

Wheat(calorie content - 296 kcal per 100 g) are rich in insoluble fiber.

Rye(calorie content - 190 kcal per 100 g). There is an opinion that they are the most pleasant to taste.

Rice(calorie content - 316 kcal per 100 g) are saturated with soluble fiber. Their useful properties can be compared with oat bran, only the first one requires less: 2 tbsp. rice bran is equal to 0.5 cups of oatmeal.

Barley(calorie content - 337 kcal per 100 g) have a high content of soluble fiber and help lower cholesterol levels.

Rye bran granular form

Contraindications and harm

individual intolerance,
exacerbation of gastritis, ulcers, colitis,
diarrhea,
other diseases gastrointestinal tract during an exacerbation
the use of medicines.

Bran should not be treated as a panacea for many health problems. The course of treatment or prevention should not exceed 10 days, then you should definitely take a break for 2-4 weeks. In addition, you should not abuse the daily allowance (we will discuss it below), otherwise, instead of benefiting, bran will only bring harm. For example, hypovitaminosis, bloating, gas formation, disruption and irritation of the intestines.

Also, don't forget about water balance. Since bran "pulls" water out of the body, drinking too little water can lead to dehydration. Therefore, drinking 1.5-2 liters pure water per day is an important condition for taking bran, and health in general.

How to take bran

How much bran can be consumed per day? What other admission rules are there?

1. You should start the course with small doses - 1-2 tbsp. in a day.

2. The maximum rate per day is 100 g (approximately 6 tablespoons). You don’t have to eat everything at once, distribute the meals throughout the day

3. Be sure to drink bran with water. You can fill them with warm water in advance, and eat them after 20-30 minutes. Do not forget to drink 1.5-2 liters of water a day.

4. It is best to consume bran either 1 hour before meals or 1-1.5 hours after.

In addition, bran or gruel from them can be added to different dishes.

How to take for weight loss

As mentioned above, the use of bran helps to remove toxins from the body and normalize the digestive system. This, in turn, has a positive effect on weight loss.

There are several types of bran (see above). And it’s up to you to decide which ones to take for the purpose of losing weight, since they are all suitable. You can start from their calorie content, taste and speed of preparation. For example, bran in crushed form should be poured with warm water for 20-30 minutes before taking, but bran in granulated form can simply be washed down with water.

Dosage per day: 2 tbsp. 20-30 minutes before meals.

Bran treatment

For digestion. For problems with the gastrointestinal tract, soak 1 tbsp. bran. Take 1 time per day before meals. You can add bran to soups, salads.

With bronchitis, pneumonia, pharyngitis. 400 g of wheat bran pour 1.8 liters of boiled water (boiling water). Cook for 10 minutes on low heat. Strain the resulting broth. It is worth taking in a warm form, 1 glass 3-4 times a day.

With gout. 200 g of wheat bran pour 1 liter of boiling water. Boil 1 hour. Strain. Take 1 glass. Can be added to soups.

For sensitive skin and from allergies. Place 2 cups of bran in a gauze bag. Soak him in the bath for a minute. Water procedures should be taken 30 minutes.

So, bran is a wonderful food product that has a lot of benefits. They rejuvenate and heal the human body. Be sure to try to include them in your diet, but just follow all the rules of admission.

What kind of bran do you like best?

We choose bran in the store. Which ones to buy

Bran is the outer hard shell grain, consisting of peel, grain germ and aleurone layer. Until recently, bran from wheat grain was considered a waste in the industrial production of flour. Such waste was found practical use in the production of nutritious feed for various animals and birds grown in households and farms.

How wheat bran is made

The return of bran to the diet of people occurred only at the end of the twentieth century. Western nutritionists have discovered the benefits of bran, especially oatmeal, to combat the main problem of the generation - obesity, which entails disease. of cardio-vascular system, cancer of the stomach and intestines and a general deterioration in the quality of life of people.

Did you know? IN ancient Rus' bread made from refined flour was one of the modest dishes and was forbidden for consumption during great religious fasts.

After a deep analysis of the beneficial properties of bran, the identification of a large amount of protein, microelements and fatty acids, the quantity and quality of which are much higher compared to the wheat grain itself, and incomparably higher than in premium flour, bran began to be produced industrially.

The following describes the production sequence for wheat flour and, until recently, bran by-product:

The grain is brought to the elevator, where it is weighed, cleaned of impurities and debris.
The cleaned grain is poured with warm water and intensively mixed, settled and mixed again. Thus, the process of separating the floury part of the grain - the endosperm - from the shell occurs, i.e. bran.
The farinaceous part of the grain, passing between two rotating shafts, collapses into grains. This is how white grain is obtained.
Groats, passing through grinding machines, turn into flour.

On this stage flour production ends, the finished product is packaged and sold.

Did you know? In wild-growing wheat, the grains fall off immediately after ripening, and they cannot be harvested. Before the development of cultivated wheat (9th millennium BC), people used immature grains of wild cereals for food.

A by-product obtained as a result of flour milling looks like a scattering of husks and dust. For convenience of storage and consumption by the end user, the bran is granulated. Simplified, the granulation process goes like this:

Purification of the mass from metal-magnetic impurities.
Processing of the mass with steam at a temperature of +120-150 °C.
Pressing and granulating.
Cooling of granules.
Screening of granules.
Sending substandard granules for re-granulation.

As a result of these technological processes, the total mass of the product is reduced in volume by 10 times. In this form, bran is less dusty and stored longer. Today you can buy wheat bran coarse or fine fraction, granular or loose, as part of various finished products, semi-finished products and bakery products.

Chemical composition

Wheat bran is the richest source useful elements, including fiber, the most important macro- and microelements, vitamins and fatty acid. While premium flour can be called a refined product (devoid of biologically active useful components), up to 90% of biologically active components are concentrated in bran. active substances whole grain. During the processing of grain, bran gets:

- 90 %;
- 70 %;
minerals - 57 %;
fats - 43%;
proteins - 24%.

vitamins

100 g of wheat bran contains the following vitamins:

- 13.6 mg;
- 2.2 mg;
- 1.5 mg;
- 1.3 mg;
- 0.6 mg;
- 0.5 mg;
- 1.9 mcg.

Minerals

100 g of wheat bran contains the following minerals:

- 1182 mg;
- 1013 mg;
- 611 mg;
- 73 mg;
- 11 mg;
- 7 mg.

Calorie content and nutritional value

100 g of wheat bran contains:

carbohydrates - 64.5 g;
proteins - 15.6 g;
water - 9.9 g;
fats - 4.3 g.

66% carbohydrates are alimentary fiber(42.8 g per 100 g of product). Wheat bran is a valuable source of fiber, which is necessary for the proper functioning of the digestive organs and, first of all, the intestines. 100 g of wheat bran contains 216 kcal, which corresponds to 904 kJ of energy.

Useful properties of wheat bran

As mentioned earlier, secondary raw materials after the production of wheat flour have a more valuable composition, rich in vitamins, proteins, fats, carbohydrates, pectins, mineral salts and vegetable fibers. This diversity of composition provides preventive and healing effects at various diseases, in the first place, the digestive system due to the presence of fiber.

For adults

The intake of secondary raw materials after the production of wheat flour by adults is accompanied by a number of positive changes in the functioning of the body:

Strengthen bones, prevent osteoporosis.
Regulation of water-salt metabolism, removal of excess water from the body.
Normalization of the cardiovascular system.
Acceleration of metabolism.
Improving the blood count, increasing the level of hemoglobin.
Protecting the body from viruses and bacteria.
Renewal of epidermal cells, improvement of nail and hair growth.
Free radical protection.
Light choleretic effect.
Immune system support.
Strengthening vision.
Prevention of an increase in blood glucose levels (useful for patients diabetes).
Removal of toxins from the body.
Antiallergic action.
Normalization of blood coagulation.
Maintenance of the nervous system.
Normalization of the liver.
Weight loss.

Bran is not a complete food for humans. But as a dietary supplement to the daily diet healthy person bran can solve the problem of a balanced diet, maintaining a normal metabolism and providing the body with useful substances.

For children

The use of biologically active wheat fiber by children has a beneficial effect on the digestive organs, and through them - on the entire body. The benefits of bran for children are undeniable and are as follows:

Strengthening immunity. As you know, immunity is formed in the intestines. Fiber eliminates dysbacteriosis, normalizes bowel function and, as a result, strengthens the child's immunity. Bran is useful for frequent colds.
Elimination of constipation and treatment of various intestinal disorders in children by improving intestinal motility.
Treatment of obesity in adolescents - fiber causes a prolonged feeling of satiety.
Regulation of metabolic processes in the body.
Normalization of the pancreas.
Treatment of dysbacteriosis. Vegetable fibers are a breeding ground for the reproduction of healthy intestinal microflora.
Appetite improvement.
Removal from the body of allergens, toxins and toxins.
Increase in hemoglobin level.
Strengthening of bone and muscular systems child.
Development and improvement of the brain.
Strengthening the nervous system.
The production of hormones necessary for the normal growth and development of the child.

For preventive purposes, it is recommended to introduce bran into the children's diet from the age of two, if not medical indications to an earlier intake of a biologically active product. You need to start with 1/2 teaspoon per day, increase the dosage gradually so as not to cause adverse reactions from the gastrointestinal tract. The use of bran should be accompanied by sufficient water intake, since the plant fibers contained in bran have positive action on the body only when they swell after contact with water.

In baby food, it is recommended to use finely ground bran and only in steamed form. To provide child's body useful elements, it is preferable to use a pure product, rather than additives in chips, crackers, tubes, etc.

The systematic use of wheat bran in the children's diet can improve the health of the child.

Is it possible to bran

Wheat bran is a product of increased biological activity, so even an absolutely healthy person should introduce it into the diet carefully and gradually. There are some special cases which deserve further attention.

During pregnancy

As is known, drug treatment, which is prescribed to pregnant women, should be safe for the unborn child. For this reason, treatment begins with the use of natural preparations.

Wheat bran is such a preparation. They normalize metabolism, prevent constipation (the risk of which occurs in the third trimester) and, providing a long-lasting feeling of satiety, prevent overeating, and, consequently, excess weight gain during pregnancy.

During this period, it is better to use bran for 3-4 doses, the daily rate is 20-30 g of the powder product.

During breastfeeding

If bran was constantly in the diet of a woman before the birth of a child, then there is no point in stopping taking them while breastfeeding a baby.

If bran - New Product for a woman, then its use should be started with small doses. And you can start only after 2 months of age of the baby. During the morning meal, you can eat no more than half a teaspoon of bran. After that, it is necessary to carefully monitor the well-being of the child throughout the day.

The absence of intestinal disorders and allergies is the basis for the further use of bran. The main thing is not to exceed the daily daily dose - 30 g. Useful substances from the biologically active product will fall into breast milk and saturate the baby with a complex of vitamins and fatty acids.

The use of bran will be of particular benefit in the following cases:

the presence of irregular stools, constipation or dysbacteriosis in a baby or mother;
the need to get rid of excess weight acquired during a woman's pregnancy.

How to choose a useful product

In order for bran to bring only benefits to the body and not harm, you need to follow some rules when choosing a product.

The composition of a useful product should not contain salt, sugar, dyes, flavors, flavorings. In addition to the listed unhealthy additives, the composition may contain different useful supplements: fruits, vegetables or nuts. This, of course, is good, but it’s better to buy bran and additives separately, and then make mixtures as you wish. The best composition is only bran.
The packaging of the product must be undamaged so that the bran does not become damp. Opt for bran in clear packaging to evaluate visual quality and make sure there are no lumps or mold in the packaging.
Quality bran may have a subtle smell of bread or no smell at all.
Choose bran from trusted brands, price is not always an indicator of quality.

A healthy dietary supplement can be inexpensively purchased at a pharmacy, health food stores or regular supermarkets. Wheat grain husks are sold in different forms:

loose;
granulated;
molded (in the form of loaves or sticks).

Sometimes, to simplify the process of granulation or shaping the product, manufacturers add flour to the bran. As a result, the calorie content of the product increases, and the content of useful plant fibers decreases. Moreover, unscrupulous manufacturers do not indicate this additive in the composition of the product.

You can focus on the calorie content of the product: it should not exceed 216 kcal per 100 g of product. If the calorie content is higher, then the product contains flour. Completely unscrupulous manufacturers may incorrectly indicate the calorie content. In order not to be deceived by the buyer, you need to buy only loose bran.

Important! Most healthy bran- loose without any additives, taste and smell.

Storage rules

Do not buy fiber in damp retail premises or in premises where food packages are exposed to direct Sun rays. Examine the packaging, composition and expiration date. The standard shelf life of a dry product without additives is 1 year.

After purchasing and opening the package, bran should be poured into a tightly closed glass container, which is placed in a dry, dark, cool place. To keep the dry product longer, it is heated in the oven or in a frying pan for several minutes. Of course, some of the vitamins will be destroyed, but useful fiber will remain.

Wheat bran for various diseases

A wide range of beneficial properties of bran determines their practical use in various diseases, including: disorders in the gastrointestinal tract, diabetes mellitus, bronchitis, nervous disorders, obesity, etc. Let's take a closer look at some of them.

constipation

In the treatment of constipation, bran is consumed not only with water. Additional Ingredients folk recipes are products that have an auxiliary laxative effect or improve intestinal motility. Bran recipe with kefir for constipation

Ingredients:

30 g dry bran;
1 glass of kefir.

Pour the dry product with fresh kefir and leave to swell overnight in a cold place, such as a refrigerator. In the morning, drink the mixture and drink a glass of water. The effect will not be long in coming.

Classic recipe for constipation

Ingredients:

30 g dry bran;
1 glass of pure unboiled water.

Pour a dry product with a glass of water and leave to swell for an hour. Divide the mixture into 3 parts and consume half an hour before meals with an additional glass of water. The course of treatment is a month.

Important! daily rate drinking water should be 1.5-2 liters. If there is not enough water, then bran can cause constipation, and not get rid of it.

Diseases of the gastrointestinal tract

With any method of using secondary raw materials, after the production of wheat flour, not only an improvement in the functioning of the gastrointestinal tract is observed, but also a cure for some diseases of the digestive system.

Such changes are the result of cleansing the intestines from toxins and stale rotting food debris, as well as improving intestinal motility. ethnoscience offers its most effective recipes.

Bran water to normalize intestinal motility

Ingredients:

4 tablespoons of dry bran;
20 tablespoons of water.

Pour the dry product with water and leave to swell for 4-5 hours (you can overnight). Strain the mixture and, stirring, add 1 tablespoon of honey. The drink should be consumed three times a day 20-30 minutes before meals. The course of admission is a month.

Steamed wheat bran to remove toxins and eliminate flatulence

Ingredients:

3 teaspoons of dry bran;
1 cup boiling water.

The dry product is poured with boiling water and infused for 20-30 minutes. The liquid is drained, and the steamed bran, divided into 3 doses, is consumed three times a day before meals, washed down with water, or added to any dishes. Usually they use this scheme of reception:

the first 7-10 days - 1 teaspoon of steamed fiber 3 times a day;
the second 7-10 days - 2 teaspoons of steamed fiber 3 times a day;
third 7-10 days - 1 teaspoon of steamed fiber 3 times a day.

Bronchitis

hot drink for bronchitis colds throat and lungs

Ingredients:

400 g dry bran;
1.8 liters of boiling water;
sugar or honey to taste.

Boil water, add dry product and cook for 10 minutes over low heat, stirring occasionally. You can add sugar or honey to taste. Drink the whole drink during the day hot instead of any other liquid. Honey decoction to restore the body's defenses

Ingredients:

1 tablespoon of honey;
2 glasses of water.

Boil water, add dry product and cook for 30-40 minutes over low heat, stirring occasionally. Add 1 tablespoon of honey to warm broth, mix. Take a decoction warm or cold 3 times a day for 50 g.

Bran for those who want to lose weight

Outer shells grains of wheat- the most valuable product for people who want to lose weight. Moreover, this method of getting rid of extra pounds is very simple, does not require a lot of time (like going to the gym) and money (like advertised exotic drugs). All that is needed is to use bran in pure or steamed form, or as part of ordinary dishes, drinking plenty of water. Fiber from wheat grains acts on a losing weight organism in several directions:

Bran itself is a low-calorie product, therefore suitable for dietary nutrition.
Food rich in fiber is digested more slowly in the stomach and creates a feeling of fullness for a long period of time.
In the stomach and intestines, bran absorbs excess water, increases in volume and is quickly excreted from the body, while restoring the water-salt balance.
Passing through the intestines, swollen bran cleans it like a brush from decay products and toxins, thereby improving metabolic processes in organism.

Important! Bran for weight loss can be eaten at any time of the day, but if you use them 15-20 minutes before meals with a glass of water, the pounds will go faster.

Before eating, the body will be satiated with bran, and the free volume in the stomach will decrease due to the drunk water, therefore, the amount of food eaten will decrease. You need to use bran in courses. Every 2 months of admission, you should take a break for 10-14 days. For active bowel function during this period of time, you need to eat more raw vegetables and fruits.

Fasting days (1-2 times a week)

Breakfast - 100 g of cottage cheese with 1 teaspoon of bran.
Second breakfast - 1 pc. boiled grated beets with 1 teaspoon of bran.
Lunch - 150 g boiled chicken or beef with 1 teaspoon of bran or 1 slice of bran bread.
Snack - 150 g raw grated carrots with 1 teaspoon bran, 1 teaspoon honey and 1 tablespoon lemon juice.
Dinner - 200 g of low-fat kefir with 1 teaspoon of bran.

Dinner for weight loss

150 g low-fat kefir;
1 tablespoon dry bran;
1 tablespoon wheat germ.

Pour the dry product with kefir and leave to swell in the refrigerator for several hours (you can for the whole day) or pour boiling water and let it brew for 20-30 minutes, then drain the excess water. Add sprouted wheat and eat in the evening. The feeling of hunger will not arise until the morning.

People leading a healthy lifestyle add chopped outer shells of wheat grain to various dishes: cereals, salads, kissels, casseroles, soups, pastries, you can bread cutlets, meat or vegetables in them before frying or baking.

Masks with the addition of wheat bran

Bran is used not only in food and medicinal purposes but also in cosmetic procedures. This is quite natural given the composition, rich in vitamins and trace elements.

For face

Recycled cereal waste is widely used as the main ingredient in face masks due to its consistency. Even well-steamed bran retains a slightly abrasive texture. When applied to the face, this mixture exfoliates dead skin cells of the epidermis well and improves blood circulation.

Nourishing scrub mask

Ingredients:

2 tablespoons of dry bran;
2 tablespoons of milk.

Warm the milk and pour the bran over it, let it brew for 20-30 minutes. Apply the mask with massaging movements on the skin of the face and neck. Wash off the remnants of the mask after 20 minutes with cool water. Wrinkle mask

Ingredients:

1 tablespoon dry bran;
2 tablespoons of parsley broth;
1 egg yolk.

Pour the dry product with hot decoction of parsley, let it brew for 20-30 minutes. Add the egg yolk and mix well to make a paste. Apply the mask on the skin of the face and neck. Wash off after 15 minutes, alternating cold and warm water.

For hair

Flour mill waste has found its application in hair care. This tool is especially indicated for oily hair, since k has the property deep cleansing skin and hair. The vitamins included in the bran will provide the hair follicles with the necessary nutrition, and the proteins will restore the damaged hair structure.

Purifying mask for oily hair

Ingredients:

5 tablespoons of water or kefir.

Pour the dry product with water or kefir and leave to swell for 2-3 hours. Apply the resulting mass to clean, damp hair and scalp, cover with a plastic bag and a towel. After 30 minutes, rinse the mask thoroughly with warm water and rinse your hair with cool water or herbal decoction.

For greater efficiency, it is useful to alternate water and kefir in masks. Conduct such cosmetic procedures the first week follows every other day, and then - 2 times a week.

Mask for brightening, giving volume to hair and accelerating growth
Ingredients:

5 tablespoons of dry bran;
5 tablespoons of light beer;
1 tablespoon of honey;
1 teaspoon mustard powder.

Pour the dry product with beer and leave to swell for 2-3 hours. Add honey and mustard and mix well. Apply the resulting mass to clean, damp hair and scalp, cover with a plastic bag and a towel. After 30-40 minutes, rinse the mask thoroughly with warm water, preferably rinse with herbal decoction.

Useful properties of bran in bread

Nowadays it is fashionable to be healthy. This is good news, because propaganda healthy lifestyle life leads to qualitative changes in everything, including nutrition. Bread with bran can also be called a modern fashion trend, the main thing is that following this fashion trend can improve the health and quality of life of people. Beneficial features bread with bran is directly related to their chemical composition.

Currently, there are more than 20 varieties of bread with bran. They differ in recipe, shape, percentage of bran. Modern "healthy bread" can contain more than 30% of crushed grain shells. Healthy types of bread are considered to be: crispbread, bio-bread, "live" and whole grain bread.

Did you know? In 1921, during a huge hyperinflation and famine, the Kyiv Natural Union put into circulation checks in kind with a face value of 1 pood of bread. Such natural money did not depreciate.

During the baking process, high temperature Part beneficial vitamins contained in bran is destroyed, but the main dietary component - fiber - does not lose its beneficial properties.

If an unscrupulous manufacturer uses low-quality bran in the process of making bread, then the bread may turn bitter.

How to eat wheat bran

Any kind of bran must be washed down with a sufficient amount of water or other liquid.

The course of taking bran is 2 months, a second course can be started only after a 2-week break. It is better to eat bran between main meals. You can take no more than 30 g per day.
Rules for the use of wheat bran differ depending on the form in which the bran is.

Loose bran without additives. Before use, this type of product must be poured with boiling water for at least half an hour to swell, after which the excess water is drained. The smaller the fraction of bran, the best effect they will render and less irritate the mucosa. It is better to grind the product of a large fraction in a coffee grinder. Chopped bran can be added to soups, cereals, salads, yogurts, pastries, cakes, pancakes. For prevention, use 1/2 teaspoon of bran 3 times a day. After 2 weeks, the dose can be gradually increased to 1 tablespoon per dose (taken for 1 month), after which the dose is reduced to 1 teaspoon 3 times a day (2 weeks) and the intake is stopped.
Granulated bran. This type of product does not require steaming before use, since the granulation process occurs by treating the mass with steam at a temperature of +120-150 °C. To adapt the body to a new product, take 1/2 teaspoon of granules 3 times a day. After two weeks, you can increase the dose to 1 tablespoon 3 times a day. When the body begins to work normally, the dose should be reduced to the original level, and then removed from the diet.
Sticks, bread or cereal. Be sure to drink kefir, broth, yogurt, milk, juice or tea to your taste.

Is there any harm and contraindications?

Despite undeniable benefit bran for the body, there are some contraindications for their use:

chronic diseases of the gastrointestinal tract in the acute stage (gastritis, gastroduodenitis, peptic ulcer of the stomach or duodenum, erosion of the gastrointestinal tract);
intestinal adhesions;
diseases of the pancreas;
acute colitis and enteritis.

Important! Since bran is a natural adsorbent, use it together with medicines or vitamin complexes do not do it. The break between taking medications and bran should be at least 6 hours.

Uncontrolled, long-term use of bran, accompanied by exceeding the permissible daily intake, can cause intestinal disturbances, bloating and colic.

Dangerous consequences can be caused by combining the use of bran and a low-calorie diet. This can lead to exhaustion of the body, loss of strength and deficiency of certain trace elements, because bran cleanses the body not only from toxins, allergens and other "garbage", but also from useful substances.

More about bran: rye, wheat or oat?

The range of bran is great: wheat, rye, oatmeal, rice, barley, buckwheat, etc. How many cereals, so many types of bran exist. All of them are useful for human body, but it is best to alternate them in the diet.

Leading in the amount of vitamins, trace elements and fatty acids bran from oats. They are considered the most effective in the fight against excess weight. Dishes with oat bran are the most tender in texture due to the fact that oat bran binds better with water than others.

Whether to include wheat bran in your diet is up to you. But remember that modern food products for the most part contain catastrophically little fiber and coarse fibers, and a simple and cheap product - wheat bran can successfully compensate for their lack.

A few decades ago, flour producers mercilessly disposed of bran, recognizing them as ballast, suitable only for livestock feed. However, when inquisitive scientists took up their study and established the mechanisms of a beneficial effect on the human body, crafty businessmen began to lift bran to heaven. Consider their real role in maintaining health.

Any bran is obtained in the process of processing (grinding) or grinding of grain. Flour, belonging to the highest grade, is completely cleared 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 undeniable nutritional value.

Types of bran

Any person who is puzzled by the purchase of bran finds that their range is quite rich. Depending on the processed grain, bran is divided into:

wheat (most popular);
oat;
barley;
rice;
rye;
linen;
soy;
buckwheat, etc.

According to the degree of grinding, bran is divided into:

large (coarse);
small (thin).

There are bran enriched with all kinds of additives (Jerusalem artichoke, apples, beets, kelp, etc.).

Beneficial features

Bran is obtained during the processing of grain.

When studying the composition of bran, researchers were surprised to find that the former "ballast" surpasses processed grains in the amount of individual vitamins, protein and minerals and has nutritional value. Thus, 17 g of protein, 12 g of starch, 4 g of fat, 6 g of minerals were found in 100 g of wheat bran.
But their main advantage lies in the content of fiber or dietary fiber (in 100 g of bran - up to 53 g). After all, the “westernization” of nutrition is to blame for many of the ailments of our contemporaries (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 frequency of atherosclerosis, heart and vascular diseases, constipation, obesity, diabetes, etc.

Fiber from food (dietary fiber) is not digested into small intestine, and partly exposed to the enzymes of microorganisms living in the large intestine. The World Health Organization believes that in order to realize all its beneficial effects(discussed below) a healthy adult should get 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 the contractility of the intestine, thereby fighting 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 digestive tract food, increasing the feeling of satiety (that's why they are so loved to use 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 the processes of bile secretion, preventing stone formation;
prebiotic action (stimulate the reproduction of beneficial microbes in the colon and bacterial production folic acid, vitamins PP, B6, B2 and B1);
anticancer 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 additional vitamins (E, B5, K, B1, B2, B6, B3), minerals (selenium, calcium, zinc, magnesium, phosphorus, etc.), essential fatty acids to the body;
serve as a natural peeling agent when added to masks or creams.

Adverse effects

However, bran should not be consumed thoughtlessly and in any quantities. Otherwise, their negative properties will manifest themselves very quickly. After all, because of the fiber they:

significantly increase gas formation;
provoke intestinal colic;
exacerbate inflammation and erosive and ulcerative lesions in diseases of the digestive system that require sparing of the mucosa (colitis, gastritis, diverticulitis, duodenitis, Crohn's disease, etc.);
can 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 allowable dose should not exceed 60 g. And for children, the elderly, future mothers and lactating women, vitamin-mineral complexes are shown against the background of regular use of bran. If patients combine treatment with drugs containing minerals or vitamins (for example, iron preparations for anemia) with bran, then they need to at least spread their use over time.
In addition, being a cereal product, bran can cause clinical manifestations allergies and / or celiac disease (protein intolerance to rye, wheat, barley).

Where to get bran?

Searching for bran won't take long. To buy them, just look at any pharmacy or supermarket. They are sold in in kind(as an additive to regular food) or found in certain foods (muesli, bakery products, yoghurts, cottage cheese, sweet bars, etc.) and biological additives (Nutrikon, Krusken, etc.).

Dry bran is not the most pleasant taste properties. Therefore, they are first steamed, poured with boiling water (this makes the bran softer), and then added to juices, kissels, soups, sauces, kefirs, semi-liquid cereals, cutlet mass, dough for cakes, pancakes, casseroles. If tolerated, it can be added to dishes and bran in its natural form. Bran is allowed to be included in the nutrition of babies starting from the age of two.

Regardless of the purpose of the application (cleansing the body of accumulated toxins, constipation, overweight, etc.), doctors advise starting with just a teaspoon (three times a day) of bran, in the future daily dose carefully increase (up to 3-6 tablespoons).

The criterion for the optimal dose is the frequency of mild, but not liquid stool(1-2 times a day). At the same time, it is important to adjust the amount of liquid you drink, because bran fiber absorbs water. If it is not enough, then the frequency of the stool will not increase, but will decrease (this effect, by the way, helps with diarrhea). As a rule, those who take 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 rich in lecithin, which improves fat metabolism. A fiber oat bran partially represented by beta-glucans, which are good at 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 "Benefits and harms of bran":

The bran is the outer shell of the grain, which is removed from cereals during their processing to produce flour. Oat, rice, rye, barley and wheat bran are presented in stores and pharmacies. The latter are the leaders in the content of nutrients, as well as vitamins and minerals. IN last years The popularity of wheat bran has increased: they are used for diets, treatment of gastrointestinal problems, and normalization of bowel function.

IT IS IMPORTANT TO KNOW! Fortuneteller Baba Nina:"There will always be plenty of money if you put it under your pillow..." Read more >>

Show all

Chemical composition and calorie content

Wheat bran is low calorie dietary product, which contains a large number of useful trace elements. All indicators and substances are given based on 100 g of the product.

The nutritional value
Water	9.9 g
Squirrels	15.6 g
Fats	4.3 g
Carbohydrates	64.5 g
- sugar	0.41 g
- alimentary fiber	42.8 g
vitamins:
Thiamine (B 1)	0.5 mg
Riboflavin (B 2)	0.6 mg
Niacin(B 3)	13.6 mg
Pantothenic acid (B 5)	2. 2 mg
Pyridoxine (B 6)	1. 3 mg
Tocopherol (E)	1.5 mg
Vitamin K	1. 9 mcg
Minerals:
Calcium	73 mg
Iron	11 mg
Magnesium	611 mg
Phosphorus	1013 mg
Potassium	1182 mg
Zinc	7 mg
calories	246 kcal

Chemical composition bran is rich in vegetable fibers (they make up 43% of the total mass of the product) and unsaturated fatty acids Omega-3 and 6.

Varieties of bran

On the shelves of shops and pharmacies, you can see wheat bran of several varieties:

granulated;
crushed;
in the form of flakes.

The most useful are granular. They have gone through a minimum of technological processes and do not contain additional substances. In order for such bran to be eaten, they are poured with boiling water. They can be added to porridge, soup and some salads, thereby enriching your diet.

How to use

Bran is not a complete food product for the human body, but as a biologically active supplement to human food, it solves the problem of a balanced diet, maintains a normal metabolism and provides the body with useful substances.

The course of admission should begin with 1 tablespoon of fiber, gradually increasing its amount. Maximum allowable amount bran per day per adult - no more than 30 g.

The first course should not exceed 10 days. People who periodically used bran can increase the duration of the course up to 1 month with a break of at least 2 weeks. The storage conditions of this product must be observed. Store bran should be in a tightly closed jar at room temperature, the shelf life is 12 months.

Use in adults

Cellulose should be poured hot water for 20 minutes, and then drink, or drink plenty of any drink immediately after drinking. Bran can be washed down not only with water, but also with any other liquid (juice, fruit drink, compote, kefir, etc.). You can cook porridge or soup and add them. They swell from moisture, increase in volume, take up a lot of space in the stomach and in this form move through the intestines, increasing the volume. stool.

Admission rules for children

For preventive purposes, bran can be introduced into the diet of a child from the age of two. You should start with half a teaspoon per day, gradually increasing the dosage so as not to cause indigestion.

When using this product, you should drink a sufficient amount of water, since the plant fibers contained in the bran only have their positive effect when they swell. In baby food, finely ground bran should be used and always in a steamed form. Regular consumption of wheat bran in the diet of a child can improve his health.

During pregnancy

During the bearing of a child, many things are contraindicated for women, from food to some medicines. During pregnancy, women often suffer from overweight and gastrointestinal problems. For the treatment and prevention of constipation, reducing appetite and extra pounds, as well as the prevention of beriberi, bran is actively used. Daily rate dry product for pregnant women - 30 grams. Reception should be divided into three receptions. Dissolve a portion of bran in a glass of water or, if they are added to any dish, write them down with the same amount of liquid.

During breastfeeding

If a woman ate bran while carrying a baby, then after his birth you should not refuse to use them. If this product is new to a woman, then you should start with small doses. You should start by taking half a teaspoon of bran. Next, you should monitor the well-being of the child.

If the baby does not develop an upset stomach, then you can continue to use them. It is important not to exceed the daily dose - 30 g. Useful substances enter breast milk and saturate the child's body with a complex of vitamins and omega fatty acids. It is especially useful to use bran in the presence of irregular stools, constipation or dysbacteriosis in a child or mother in order to return her figure to normal.

For weight loss

Diets based on the intake of fiber help to smoothly reduce weight and normalize metabolism. A serving of bran can replace a whole meal. To reset overweight, you can use bran with kefir as dinner or natural yogurt. To do this, mix 2 tablespoons of bran in a glass of kefir, give time for them to swell and drink. The feeling of fullness will be long and the desire to eat at night will disappear. Also, this method can be used as a snack.

In addition to this, in diet food you can use bread with wheat bran or cereals with added fiber.

Such a diet will help not to suffer from hunger during weight loss and will bring many benefits to the body.

The benefits of wheat bran

Benefitfor adults

Normalization of the digestive tract and weight loss. This product is rich in fiber, which helps cleanse the stomach and intestines.

Normalization of cardiac activity. Bran improves blood circulation, reduces the fragility of blood vessels, prevents the occurrence of arrhythmia, tachycardia, lowers cholesterol and the number of atherosclerotic plaques.

strengthening bone tissue, prevention of osteoporosis

Acceleration of metabolism, regulation of water-salt balance, removal of excess fluid from the body

Renewal of skin cells, increased growth of the nail plate and hair.

Strengthening vision

Protecting a person from infections and viruses, supporting immunity

Nervous system protection

Decreased sugar levels

Keeping the Liver and Gallbladder Healthy

Elimination of toxins

Normalization of blood clotting

Benefits for children

Strengthening immunity. The immune system is formed in the large intestine. Fiber eliminates the manifestations of dysbacteriosis, normalizes bowel function and strengthens the child's immunity

cold protection

Eliminate constipation and treat bowel disorders by improving bowel function

Obesity treatment. Fiber causes a long feeling of fullness, as a result, the child does not want to eat longer

Recovery of pancreatic function

Treatment of dysbacteriosis. Vegetable fibers are a nutrient medium for the reproduction of healthy intestinal microflora

Restoration of a normal mental state

Removal of toxins, toxins and allergens from the body

Hemoglobin increase

Strengthening of bone and muscle tissue The child has

Improving memory and brain function

The production of hormones that affect the full growth and development of the child

Contraindications

Wheat bran is a useful product, but has a number of contraindications for use.

Fiber is a rough food that irritates the intestinal mucosa. They should not be eaten by people suffering from diseases such as gastritis, ulcers, pancreatitis, diarrhea, postoperative syndrome. With excessive use of this product, the body is excreted useful material located on the walls of the stomach and intestines, and calcium is also washed out.

To avoid this, you should not consume more than 30 g of bran per day or use it in dry form. If there is no time for heat treatment, you should postpone the reception. It is not recommended to use bran for weight loss for people on a low-calorie diet, as the level of minerals in the body will decrease.

This dietary product contains phytic acid. It interferes with the absorption of magnesium, iron, zinc and calcium. It has been proven that the heat treatment of fiber reduces the harm of this acid, so it is very important to take bran in a steamed form. After the heat treatment, the bran fibers do not interfere with the absorption of minerals.

And some secrets...

The story of one of our readers Irina Volodina:

I was especially depressed by the eyes, surrounded by large wrinkles, plus dark circles and swelling. How to remove wrinkles and bags under the eyes completely? How to deal with swelling and redness?But nothing ages or rejuvenates a person like his eyes.

But how do you rejuvenate them? Plastic surgery? Learned - not less than 5 thousand dollars. Hardware procedures - photorejuvenation, gas-liquid peeling, radiolifting, laser facelift? A little more affordable - the course costs 1.5-2 thousand dollars. And when to find the time for all this? Yes, it's still expensive. Especially now. So for myself I chose a different way ...

Health 03.04.2014

Dear readers, today on the blog I want to continue the topic for our health and gaining harmony. I think not only I have noticed that today many people are increasingly thinking about the benefits and quality of what we eat. After the boom of fast food that hit our heads, or rather, our stomachs, we begin to wonder: is it really useful to use everything that is so insistently offered all the time? Someone just got fed up, someone may have had time to feel certain health problems. However, more and more more people become interested healthy eating And wholesome food. Probably everyone will agree that our diet directly affects the state of our health. So, if you are going to change something in your lifestyle, try to start with nutrition.

One of the trends that has recently been observed in the information field of the Internet, and among many of my friends, is the use of bran. I recently met a friend whom I knew all the time as an overweight person. And what was my surprise when I saw her noticeably built up. A woman is already well over 50, and this is the age when the body is very reluctant to part with its weight.

However, the result was “on the face” and the rest of the body, which, of course, caused me a logical question: “How?”. In response, I heard that there were attempts to sit on strict diets, but a sharp restriction in food was difficult, and the risk of developing side health problems as a result is quite high. So she chose a more gentle path for herself - she simply revised her diet, removed meals after 18.00 and ... began to use wheat bran. It is to them that she attributes the success of her current figure.

By the way, these same wheat bran have become a “mandatory program” in the nutrition system of many stars. Nutritionists vyingly talk about them, also remembering oat bran. By the way, we recently talked about them in an article.

And today we will talk about the benefits and value of wheat bran.

Wheat bran. Compound.

By itself, wheat bran is a product of flour milling, which until recently was considered a waste product and was used mainly for livestock feed. It was our ancestors who once ate bread from whole grain flour, but today we use pastries from the most refined flour, depriving ourselves of the benefits of whole grains. But everything that is separated during grain processing is the grain shell, the germ and the aleurone layer of the endosperm and contains about 90% of all important and valuable substances. These "waste" are called bran. The chemical composition of bran:

Vitamins A, E, as well as group B: B1, B2, B6, B6
Micro and macro elements: potassium, calcium, magnesium, phosphorus, sodium, copper, iodine
Useful fatty acids (Omega-3, Omega-6, pantothenic - beneficial effect on the digestive tract)
The main “wealth” of wheat bran is fiber and dietary fiber, which regulate the functioning of the gastrointestinal tract, remove cholesterol, lower blood sugar levels and perfectly saturate, preventing the desire to constantly throw something into the stomach.

Wheat bran. calories : 150-200 kcal per 100 g. The product is quite light, but very nutritious. It gives a feeling of fullness and absolutely does not add “reserves”, on the contrary, it works on their disappearance.

Wheat bran. Benefit.

The benefits of wheat bran for the gastrointestinal tract . Improvement in the functioning of the digestive system. Once in the stomach, fiber retains water due to its porous structure, and already in the intestine it liquefies the processed masses. This promotes good peristalsis and relieves problems caused by constipation. The second feature of fiber is its adsorbing properties. Swelling with water, it absorbs everything unnecessary - mucus, toxins, toxins. As a result, the intestinal walls do not suffer from contact with harmful substances(carcinogens, preservatives, dyes, etc.), which can lead to the development of diseases such as colon cancer.
Prevention of dysbacteriosis . B vitamins nourish the gastric mucosa and stimulate the production of gastric juice. In addition, vitamin B3 activates the liver and pancreas.
Benefits of wheat bran fight obesity and diabetes . Again, the fiber contained in wheat bran comes to the fore - it slows down the process of assimilation of carbohydrates, which means it reduces the rate of increase in glucose levels. Swelling in the stomach, bran creates a feeling of satiety, preventing overeating.
The benefits of wheat bran for the heart and blood vessels . Taking bran, we normalize the work of the cardiovascular system. B vitamins work to lower the level of cholesterol in the blood, thereby preventing the appearance of atherosclerotic plaques. And potassium and magnesium are also useful for the heart and blood vessels, which reduce the risk of myocardial infarction, tachycardia, arrhythmia and other "heart" problems.
Maintaining "female" and "male" health . Both the strong and the weak half of humanity benefit from wheat bran. The fatty acids contained in bran support necessary balance estrogen. This serves as an excellent prevention of the occurrence of diseases such as breast cancer, endometriosis and so on. And men, using wheat bran, can count on the normal functioning of the prostate gland and the preservation of their male power.

I suggest watching the video material, where everything is told in great detail about bran. Not only about wheat, but also about rice and rye.

Wheat bran. Where can I buy

For those who are going to take the first step towards the right, and most importantly - healthy nutrition, you can just start with this simple, but very valuable product. You can buy wheat bran in pharmacies and supermarkets in the dietary or baby food. Recently, they have been selling them and trade marks producing bakery products. So finding them today is not too difficult. You just need to set a goal.

Which bran is better to buy: crushed or in granules?

When looking for wheat bran, remember that you can find the product in two states: regular crushed, that is, ground bran and granulated wheat bran. The first option is preferable, since it was amenable to processing to a minimal extent. But fragrances, and even sugar or salt can already be added to the granules to enhance the taste. Such a product will not bring harm, but it will also give less benefit than ordinary ground bran.

Good, unspoiled bran should be reddish-yellow with a gray tint, practically tasteless and odorless. The main thing is not to feel rancidity and sour taste.

Wheat bran. Reviews.

But those who have already tried the effect of wheat bran on themselves can confirm their effectiveness. In particular, the first thing that can be noticed after a course of bran consumption is an improvement in the condition of hair, nails and skin. In addition to the fact that with bran we get useful substances necessary for tissue regeneration, tuned in to correct work stomach, properly absorbs them. That is, the digestibility of all vitamins, macro- and microelements increases, which cannot but affect our appearance.

A natural consequence of the use of wheat bran is the normalization of stool and harmonious work the entire gastrointestinal tract. In addition, there is an improvement general condition person - you will feel a surge of strength and energy. It also strengthens the immune system and even strengthens vision.

By the way, wheat bran is often used to prevent cancer.

How to use wheat bran.

By analogy with oatmeal, wheat bran can simply be added to your food as part of all kinds of dishes - salads, soups, meat dishes and, of course, cereals. You can also start your acquaintance with this product by eating wheat bread with bran. And, of course, bran can be eaten separately.

There are two options: dry or pre-soaked. If you want to try bran in a dry form, take it before meals, be sure to drink at least one glass of liquid. Or, pre-soak the desired portion of bran in boiling water and leave for half an hour. Then just drain the water and use bran in this form or add to any dishes.

Introducing wheat bran into your diet, like any new product, should be gradual. We start with one teaspoon per day and during the first two weeks we bring the daily volume to three teaspoons. (1 tsp three times a day). Gradually increase the amount consumed to three tablespoons per day (one for each of the three meals).

Wheat bran. Usage per day.

3-4 tablespoons of wheat bran per day is the norm that should not be exceeded when using this product, so as not to disturb the balance of substances necessary for the body.

Usually the course of treatment with wheat bran is at least six weeks. When you feel positive changes in your body, you can gradually reduce the daily portion to two teaspoons per day.

Recipe with wheat bran for bowel cleansing, stool normalization.

Delicious, simple and healthy. Pass 100 g of steamed wheat bran through a meat grinder with 100 g of raisins and 200 g of prunes - eat during the day in 3 doses, drinking plenty of water.

Try to cook tortillas with bran according to Pierre Ducane .

Take 1 tbsp wheat bran and 2 tbsp oat bran, add 1 egg and 1 tbsp. dietary soft cottage cheese. Mix everything, stand for half an hour and bake in a well-heated pan without oil. Such cakes can be warmed up, they can be used instead of bread, they are well stored.

Wheat bran for children

Such useful product can be entered into children's menu starting from age older than the first year of life. You can cook soups and cereals on bran broth: 1 teaspoon of wheat bran is poured with boiling water and simmered over low heat for no more than 15 minutes. Then we filter the broth and we can take it as a basis for preparing any dishes. You can also pre-steam a third of a teaspoon of wheat bran with boiling water and then add them in the process of preparing cereals and soups.

Wheat bran for weight loss. Diet.

Often dictates to take wheat bran diet aimed at smooth weight loss and normalization of metabolism. This is quite logical, given the properties of wheat bran and their effect on the digestive tract. After all, a portion of bran may well replace, if not a full meal, then one of the snacks for sure.

In particular, nutritionists advise eating wheat bran with kefir as dinner in the evening. A couple of tablespoons of bran should be mixed with a glass of low-fat kefir or yogurt. It is fashionable to let them stand for 40-60 minutes to swell. Such a vitamin dinner is healthy, nutritious and quite dietary. And the feeling of hunger will definitely recede.

Homemade bread with bran. Recipe.

For those who want to bake their own homemade bread with bran, I suggest watching the video recipe.

Wheat bran. Harm. Contraindications.

Contraindications to the use of wheat bran are gastric ulcer, colitis, problems with duodenum. A doctor's consultation before introducing wheat bran into the diet is mandatory for those who suffer from chronic gastritis, gastroduodenitis, pancreatitis and cholecystitis.