Bran is the hard shell of the grain. The grain itself goes to the production of flour, and bran, in fact, is a by-product of bread production. But a very useful by-product!

Bran is different: wheat, rye, buckwheat, oatmeal, barley, millet, rice, etc. But for medicinal purposes, we most often use oat or wheat bran.

Oat and wheat bran is a tasteless but very healthy product. Their usefulness is due to several factors.

Medicinal properties and benefits of oat or wheat bran

1. Bran is a valuable source of B vitamins.

And this is important, because the lack of B vitamins in modern people happens quite often.

This is due to the fact that in some people these vitamins are either poorly absorbed by the body or consumed too quickly.

Note by Dr. Evdokimenko. The reasons why B vitamins are poorly absorbed by the body or are quickly consumed:
- long nervous tension, stress!!!
- mental or physical fatigue;
- diabetes mellitus, thyrotoxicosis;
- vegetarianism; alcoholism; pregnancy; old age;
- often - taking antibiotics; and much more.

There is a lack of vitamins of this group with non-specific symptoms: weakness, increased irritability, irascibility, worsening sleep, and sometimes nausea.
So, with all these problems, bran helps to fight very successfully!

2. The composition of bran contains a large amount dietary fiber , or, to put it more simply, fiber.

Fiber enhances intestinal peristalsis and promotes weight loss.

3. With diabetes dietary fiber contained in bran slows down the breakdown of starch and able to influence glycemic index products.

But most importantly, fiber reduces the amount of cholesterol in the body by binding bile acids in the intestines.

In general, by regularly taking bran, you and I can reduce both blood sugar and cholesterol levels in the blood.

Not only that, they also lower blood pressure! So in terms of treatment, bran is a product of at least a triple action.

How to take oat and wheat bran

Before use, bran will have to be pre-cooked: pour 1 teaspoon of natural bran into 1/3 cup of boiling water so that they swell. We leave them in this form (for insisting) for 30 minutes.

After that, we drain the water, and the bran itself, which has become more tender and soft, is added to various dishes - to cereals, soups, salads, side dishes. It is advisable to eat these dishes with water (except for soups with bran, of course).

At first, we eat bran only 1 time per day. If the intestine perceives them normally, does not seethe and does not weaken too much, then after about a week you can switch to a two-time intake of bran.
That is, now we will eat 1 teaspoon of bran 2 times a day.

The total course of bran treatment is 3 weeks. Then you need to take a break. After 3 months, the bran treatment can be repeated.

Harm of oat and wheat bran

It must be borne in mind that bran can be harmful to some people - because bran irritates the gastrointestinal tract.

Therefore, people suffering from diseases gastrointestinal tract- gastritis, peptic ulcer or duodenum, irritable bowel syndrome and diarrhea, you need to eat bran with great care!

In addition, bran causes loose stools, bloating, and increased flatulence (gas formation in the abdomen) in some people. In this case, it is better to stop taking them.

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It's been known for a long time. They perfectly cleanse the body, remove toxins and stimulate the intestines. Bran - what is it? These are by-products that appear during the flour milling process. They are rich which are very beneficial for our digestive tract.

How they are produced

Bran - what is it? This is a product that appears during the time when cereals are ground. Simply put, these are grain shells and unsorted flour. Seems like a waste product. But in fact, this is far from the case!

Despite their not very attractive appearance, this is a very useful and valuable product - bran. Their composition is simple - ground shells of grains. But the benefits are huge.

What are bran

So, we found out what bran consists of, what it is. Since flour is made from different cereals, bran is also different types, namely:

• wheat;
• corn;
• barley;
• rye;
• oat;
• buckwheat;
• rice and others.

All of them, regardless of type, contain such important element like fiber is dietary fiber.

What are the benefits of bran

They have not yet thrown away the waste that was obtained after grinding the flour. They ate them and noticed undoubted beneficial features.

Bran - first of all, a large amount of dietary fiber. And they are very useful for human body. It is these fibers that perfectly regulate the work of the intestines, and this is very important for those who suffer from constipation, diarrhea, and flatulence.

What else is bran useful for?

1. They perfectly restore the microflora of the colon.
2. They help remove bad cholesterol from the body.
3. They are great for helping you lose weight.
4. They normalize blood sugar levels.

A few reasons to include bran in your diet

Many people suffer from chronic diseases digestive tract, but as soon as they add bran to their diet, the body begins to heal itself.

Those who, for example, have been taking oat bran for six months, leave only positive reviews. The body gradually gets rid of accumulated toxins, toxins leave the blood, a person begins to feel more light and free. Fiber makes the intestines work like clockwork.

Not only does bran perfectly help normalize weight, fiber binds fatty acids and reduces bad cholesterol in blood.

It is also worth remembering that bran is dietary in nature. In addition to their high fiber content, their composition includes:

• B vitamins;
• vitamin E;
• provitamin A (carotene).

Also, all types of bran are useful:

• as a choleretic drug;
• with violations of the liver;
• in case of malfunction of the pancreas;
• improve the treatment of peptic ulcer;
• great help with gastritis.

1. Regulation of the metabolic process.
2. Improvement of peristalsis of the colon.
3. Increased intestinal motility.
4. Decrease in the breakdown of fats.
5. Reduction of carcinogens in the body.

So it is difficult to exaggerate the beneficial properties of bran. One thing is clear - this miraculous product will obviously not be superfluous in your diet.

Pantry of trace elements

Bran - what is it? It is also a storehouse of various trace elements that our body needs so much. The composition of bran includes:

• copper;
• zinc;
• selenium;
• potassium;
• chromium;
• magnesium.

So adding this product to your diet significantly enriches the body with valuable nutrients and micronutrients.

Sick diabetes, who have been using oat bran for a sufficient amount of time, the reviews left the following - in almost everyone, the sugar level dropped after a week of regular intake.

Why is this happening? Because bran significantly slows down the process of splitting starch. Thus, blood sugar levels decrease.

And this product, rich in fiber, creates an effect in humans. full stomach. Appetite is significantly reduced, and weight, respectively, slowly but steadily begins to decrease.

For those who have skin problems, bran will do a wonderful service. After all, they miraculously cleanse the body of toxins. Consequently, your skin will become softer, acne and inflammation will disappear.

Despite the fact that almost all bran contains approximately the same amount of fiber, there are certain characteristics of each type.

1. Barley bran. The content of soluble fiber is very high. Great for lowering bad cholesterol levels.
2. Corn bran. The richest in insoluble fiber. Eating them reduces the risk of colon cancer.
3. Rice bran. They also contain a high percentage of soluble fiber. Good for those who have problems with gallbladder and who is observed
4. Oat bran. Essential for diabetic patients. Just 60 grams of oat bran per day - and your cholesterol level will drop by 7-10%.
5. Wheat bran. Shown to those who have a predisposition to tumors in the colon.

When choosing bran, it is important to understand what effect you want to achieve - reduce weight or make your intestines work more actively, relieve gastritis pain, or normalize liver function. In addition, it is worth paying attention to taste preferences Some people may not like corn bran, but rice bran is fine.

Caution won't hurt

It is also important to remember to use this product correctly. Then you certainly will not harm the body. It doesn’t matter if corn, rye, rice or harm to the body can be caused misapplication this product.

The most important rule is that it is not recommended to eat them dry. Be sure to dilute them with water. True, special dry bran capsules have now appeared. Here they can be consumed without first diluting with water. Ordinary bran is better to pre-brew.

Some people like to add bran to kefir or juices, as well as sprinkle salads with them. With this application positive effect will be significantly reduced.

Oat, rice or rye bran - how to take them to get maximum benefit? It is best to fill them with boiling water and set aside to swell for half an hour. Then the excess water must be drained. Milk, fruits, raisins can be added to the resulting gruel and eaten. Important recommendation Drink this meal with plenty of water or tea.

Ready, steamed bran (rather than dry) can be added to cutlets, meatballs, cereals, puddings and casseroles.

Remember that a large amount of bran can contribute to the fact that you will have a feeling of heaviness in the stomach and discomfort. Therefore, it is recommended to start taking it with a small dose - 1-2 teaspoons per day. Gradually, if you do not experience any problems, increase the amount to 30 grams per day.

Do not forget that bran is very fond of water, and you should increase the amount of fluid you drink per day.

To whom are they contraindicated?

Bran is a dietary and healthy product, however, there are certain restrictions on their use. Do not take them during an exacerbation of gastric diseases. If you have aggravated colitis, enteritis, gastritis or peptic ulcer, wait until inflammatory process will calm down. And only then you can introduce bran into your diet in small doses.

If you have an infection or diarrhea, you should also avoid eating bran during this period. They can significantly distort the flow pattern infectious disease. It is better to get cured completely first, and then change your diet.

Remember that a large amount of bran will not heal you faster. On the contrary, you can get flatulence, bloating, disruption of the intestines, hypovitaminosis.

Be careful with drugs

If you are undergoing treatment and prescribed medication, remember important rule. You can not take bran and medicines at the same time. Fiber absorbs quickly active substance medicines and will not allow it to completely dissolve in the body. You will not benefit from bran or medicine. Pause between appointments medical preparations and the use of bran should be at least 6 hours. And the best time drug treatment completely refuse to take bran.

Healthy buns

If you love baking, but it is contraindicated for you, bran flour will come to the rescue. It is less sticky, and in its composition is more useful than flour of the highest standard. Do not be afraid to add it to any dishes - in pancakes, in pies, in pancakes. Remember that bran flour is more sticky, so add more water to the dough.

If you decide to add bran to your diet, remember that you need to take them regularly and for a long time, for several months. Only then will you achieve the expected result.

Many people ask about whether it is possible to give bran to children. Sure, but in the right doses. Starting from 10 months, the child can add brewed bran to cereals. It is important to remember that daily dose should not exceed 1-2 teaspoons. Also, make sure that the baby does not have an allergic reaction.

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Benefit and harm wheat bran how to take it right?

Our ancestors knew about the benefits of whole grain crops, using only single-grinding flour, which retains all its unique properties. With the development of technology, in order to obtain "quality" flour, grain began to be cleaned from hard shells. The resulting secondary product, known as "wheat bran", was forgotten for many years. This mistake has been corrected, today nutritionists and doctors openly declare that bran is the most valuable source of useful elements for our body. What practical interest do they represent for a person, are they so harmless?

Due to the fact that bran is a kind of waste from grain processing, many are rather skeptical about it. In fact, it is in the fruit peel, the aleurone layer and the embryo that the bulk of all valuable biological substances grain crops.

The grain, cleared of shells and germ, retains its original useful characteristics only by 10%.

Practical interest for human health is represented by all varieties of bran. The names depend on the original source of origin:

• wheat;
• rye;
• rice;
• oatmeal, etc.

Rye and wheat bran are traditionally common and least high-calorie. Better to start with wheat. They are easier to digest and are a storehouse useful substances.

Chemistry Table: Comparing Two Bran Varieties

Name	Quantity		The average daily allowance for an adult healthy person	Satisfaction percentage daily requirement in matter
	wheat	rye		wheat	rye
calories	165 kcal	114.2 kcal	1684 kcal	9,8%	6,8%
Squirrels	16 g	12.2 g	76 g	21,1%	16,1%
Fats	3.8 g	3.4 g	60 g	6,3%	5,7%
Carbohydrates	16.6 g	8.7 g	211 g	7,9%	4,1%
Alimentary fiber	43.6 g	43.6 g	20 g	218%	218%
Water	15 g	13.8 g	2 400 g	0,6%	0,6%
Ash	5 g	5 g
Saturated fatty acids	0.8 g	-	max 18.7 g	-	-
Starch and dextrins	11.6 g	7.3 g	-	-	-
Mono- and disaccharides	5 g	1.4 g	max 100 g	-	-
vitamins
Vitamin A		16.6 mcg	900 mcg		1,8%
B1, thiamine	0.75 mg	0.54 mg	1.5 mg	50%	36%
B2, riboflavin	0.26 mg	0.28 mg	1.8 mg	14,4%	15,6%
E, alpha-tocopherol	10.4 mg	1.5 mg	15 mg	69,3%	10%
RR	13.5 mg	2.07 mg	20 mg	67,5%	10,4%
Niacin	10.5 mg	2.07 mg
Macronutrients
Potassium	1260 mg	1207 mg	2,500 mg	50,4%	48,3%
Calcium	150 mg	230 mg	1000 mg	15%	23%
Magnesium	448 mg	448 mg	400 mg	112%	112%
Sodium	8 mg	60 mg	1,300 mg	0.6%	4,6%
Phosphorus	950 mg	310 mg	800 mg	118,8%	38,8%
Chlorine
trace elements
Iron	10,57	10 mg	18 mg	58,7	55,6%
Iodine	-	60 mcg	150 mcg	-	40%
Cobalt	-	4 mcg	10 mcg	-	40%
Manganese	11.5 mg	6.98 mg	2 mg	575%	349%
Copper	1,000 mcg	759 mcg	1,000 mcg	100%	75,9%
Zinc	7.27 mg	4.31 mg	12 mg	60,5%	35,9%

The benefits of wheat bran

Wheat fruit shells have a rich composition. Therefore, they are widely used in cosmetology and folk medicine. Due to the presence a large number natural dietary fiber wheat bran is a cleaning "brush" for the whole body. Together with a high content of biologically active elements, this helps to cope with a variety of pathological conditions.

Thus, the main function of wheat bran is to improve the functioning of the gastrointestinal tract. Cellulose - excellent tool fight dysbacteriosis, as it helps the growth of healthy microflora in the intestines. Stimulation of peristalsis and active adsorption of toxins, toxins and carcinogens not only act the best prevention constipation, but also prevent the development of putrefactive processes. This, in turn, significantly reduces the risk of developing oncological diseases GIT.

Regular consumption of wheat bran reduces the risk of bowel cancer by 40%.

Also, eating cereal shells activates the activity of the pancreas and liver. And thanks to the choleretic effect, normalization of the circulation of bile in the body is achieved.

The benefits of bran are not limited to a beneficial effect on the digestive tract. In addition, they help:

1. Immunity strengthening and normalization metabolic processes at the expense high content zinc and selenium.
2. Normalization of the circulatory and cardiovascular systems. High percent copper improves blood quality. Magnesium and potassium stabilize heartbeat. And beta-glucan, which binds fatty acids, lowers cholesterol levels, cleansing blood vessels and increasing their elasticity. The result is a reduction in the risk of many diseases: tachycardia, arrhythmias, coronary disease, atherosclerotic plaques and infarction.
3. Improvement of work endocrine system. Wheat milling reduces the rate of rise in blood sugar levels by slowing down the absorption of carbohydrates. In some cases, regular consumption of bran allows patients with diabetes to significantly reduce the intake of insulin-containing drugs.
4. strengthening nervous system, for the stable operation of which the sufficient presence of manganese in the body is responsible.
5. Improving the overall appearance. This contributes to the normalization of the condition of the hair and skin, the quality of which directly depends on correct operation Gastrointestinal and immune background.
   
6. stabilization hormonal background and improve sexual function. Maintaining the correct balance of estrogens in the female body, which wheat shells successfully cope with, is the main condition for preventing the occurrence of fibroids, mastopathy, endometriosis and breast cancer. Eating bran strong sex will reduce the risk of prostate cancer and increase potency.
7. Weight loss. This product combines low calorie content with the ability to quickly and long-term saturation. In combination with the ability to remove excess fat and water from the body, it can be considered a real calorie blocker. In this regard, it is widely used in many methods aimed at losing weight and overall health.

Dependence of content on form

Today, on pharmacy and store shelves, bran can be found in a ground or molded form. First - completely natural product without any further processing. This contributes to the preservation of all healing properties fully. However, there is a danger of the development of fungus or harmful microflora if the grain processing conditions were far from ideal.

Molded (extruded) bran is made by forcing the mass of grinding through the molding holes using thermal exposure. The result is granules, flakes, sticks and other varieties of this product. Such processing has both advantages and disadvantages.

The advantages include:

• the product is ready for use, no additional manipulations are required;
• extruded bran is easily digestible;
• pressed product can be taken on the road, used for a snack.

The disadvantages of extruded bran are:

• reduction of useful components due to heat treatment;
• the presence of flour, flavor enhancers and other additives that increase the calorie content of the product.

People who have health problems or are overweight should carefully read the contents on the package of molded bran.

According to nutritionists and doctors, if the purpose of using wheat milling is not only prevention, but the treatment of certain diseases or weight loss, then it is better to opt for natural ground bran. They are exclusively indicated for use by young children who are sensitive to food additives.

If the calorie content of the extruded product exceeds 220 kcal, this indicates the presence of flour in its composition.

Contraindications

Despite the ability to improve the functioning of the gastrointestinal tract, wheat bran is contraindicated in people with the following diseases occurring in the acute phase:

• duodenal ulcer and stomach;
• colitis and enteritis;
• gastritis;
• pancreatitis;
• cholecystitis.

Also, eating the product is contraindicated in the presence of adhesions in the gastrointestinal tract, intestinal bleeding and diarrhea. Despite the rare allergy to cereal protein, it can happen with individual intolerance.

You should know that unreasonably long-term use of wheat grain shells does more harm than good, as it leads to hypovitaminosis. After all, bran has the ability to remove not only harmful, but also beneficial substances. For the same reason, they are not recommended to be combined with a low-calorie diet, which can cause a sharp decline in strength and health problems.

At simultaneous reception medicines, it is imperative to take at least six hours of a break between the use of grinding and medicines. Otherwise, the effect of the latter will be reduced to zero.

Ground bran must be pre-soaked in water for 30-40 minutes. It is better if the liquid is drained several times and replaced with a clean one. Calcining bran in an oven and microwave, as well as cooking soups and cereals based on it, contributes to sharp decline nutrient concentrations. The swollen product can be eaten in pure form(20-30 minutes before meals) or add to ready-made non-hot dishes.

The introduction of bran into the diet requires an increase in the daily intake of fluid consumed to at least 2–2.5 liters.

The main condition for ensuring the necessary therapeutic effect- Sufficient fluid intake.

Wheat milling must be washed down with a glass of water

At the same time, acquaintance with bran should begin with a teaspoon per day. Gradually, within fourteen days, you should bring the amount eaten up to two or three tablespoons. It is recommended that the initial course does not go beyond 10-14 days, after which it is necessary to take a break for 1-2 weeks.

The duration of treatment courses with a maximum dosage should not exceed 4-6 weeks. This is followed by a mandatory break of 14–21 days. A prophylactic dose of one or two teaspoons can be taken for a long time: up to 2-3 months.

Use during pregnancy

Waiting for a baby is not only a joyful excitement, but also very real problems in the form of weight gain, edema and deterioration of intestinal motility.

About 30% of pregnant women regularly suffer from constipation

The use of bran is useful at any stage of pregnancy, if there are no pathologies of its course and increased tone uterus. An exception may be women who previously had serious problems with the gastrointestinal tract.

To prevent constipation and get rid of edema, it is enough to eat one or two tablespoons of bran per day for 7-10 days. It is better to use the product in the morning on an empty stomach half an hour before meals or prepare soups based on bran decoction. After that, you need to take a break for a few weeks.

Bran and breastfeeding

After childbirth female body subject to hormonal changes and deficiency of many micro and macro elements. Therefore, wheat grain shells can bring a lot of benefits to nursing mothers. In addition, a decoction based on them will help to cope with a cold when taking medications is prohibited.

You can introduce bran into the diet from the moment the baby reaches the age of three months. You need to start with a teaspoon in the morning before feeding the crumbs. After that, you need to carefully monitor the condition of the child during the day. If not found allergic reactions, flatulence or colic, bran can be safely included in your diet.

When eating bread with bran, do not forget to take them into account in the total daily dosage.

The daily rate should not exceed 25 g. It is not recommended to use molded bran with additives that can cause allergies in the baby.

Use for a child

Acquaintance of the crumbs with bran should take place no earlier than reaching ten months. At the same time, you need to start with a decoction, on the basis of which soups and cereals are then prepared.

To prepare it, you need to take a third of a teaspoon of a pre-soaked product. Pour it with boiling water and boil over low heat for a quarter of an hour, then strain.

Children older than a year can include bran in the diet

Starting from a year, you can increase the grinding dosage for preparing a decoction to 1-1.5 teaspoons. After the child reaches the age of three, it is allowed to give him bran in in kind adding them to meals. The maximum rate is 1.5–2 tsp. in a day.

The use of bran in diseases of the gastrointestinal tract

People suffering from pancreatitis, gastritis and cholecystitis should be careful about introducing the product into the diet. In the acute stage of any of these diseases, the use of bran is contraindicated. In the phase of the chronic course of the disease and remission, eating grinding is possible, but only after consultation with the attending physician.

With pancreatitis, you can start eating bran no earlier than 8-10 days after the end of the last attack.

1. The ground product should be boiled for a quarter of an hour and the broth should be insisted throughout the day.
2. After that, it must be filtered and honey added to taste.

There are no more than two tablespoons per day. The course of admission is 7-10 days.

The possibility of using wheat bran should be discussed with a doctor.

The same decoction will be useful for cholecystitis, in which a rich diet is recommended. vegetable fiber diet. Additionally, in the remission stage, the use of a pure product is allowed (up to two tablespoons). They must first be filled with water and insisted for half an hour.

Swollen bran should be distributed over 4-5 meals, adding to ready meals and drinking warm milk.

The use of wheat shells for gastritis is possible if the disease is not accompanied by low acidity. With its increased and normal rate it is allowed to eat one teaspoon of bran 2-3 times a day, adding to ready-made soups and cereals.

Bran for diabetes

In this disease, the use of fiber is indicated, which slows down the absorption of glucose by the intestinal walls. Therefore, bran is an indispensable assistant for diabetics. In addition, they provide an opportunity to cope with the problems of obesity, which is a frequent companion of the disease.

You can only consume freshly prepared product with one or two glasses of water. You need to eat it in the morning on an empty stomach in a steamed form, draining excess liquid. The course of admission is three weeks followed by a week break. The daily norm is two tablespoons.

You can pour and drink bran not only with water, but also fermented milk products and a decoction of viburnum and wild rose.

Diet with wheat bran and kefir

Due to their "cleansing" characteristics and ability to maintain a long feeling of satiety, wheat hulls are widely used in many methods aimed at weight loss.

To do this, it is recommended to pour two tablespoons of bran with water for half an hour and eat three times a day 20 minutes before meals. You can also replace dinner with a glass of low-fat kefir with the addition of 1-2 tablespoons of bran. Duration of the course without a break - no more than a month, better - 14 days.

It is worth remembering that the use of bran is an auxiliary method for losing weight.

Those who are familiar with the Dukan diet, based on daily consumption of oat bran, often wonder if a wheat variation of the product can be used. Pierre Ducan, the founder of this technique, is categorical, he insists on the need to eat only oatmeal. Wheat hulls can only be included in the diet as a supplement during the "Attack" and "Cruise" stages to prevent constipation. The maximum rate at both stages of the diet is one tablespoon per day.

Poor nutrition is not only the cause excess weight, but also various diseases. An unhealthy person can be identified by an earthy complexion, puffiness, obesity, feeling unwell, irritability. Often these symptoms indicate slagging of the body. The fact is that heavy food (fatty, fried, etc.) is not completely processed in the stomach and settles on the walls of the intestine, more precisely, in its folds.

Any path to weight loss and recovery begins with cleansing the body and restoring metabolic processes. An indispensable assistant in this case will bran. The benefits of this product are incredible. At correct application The first results will appear in a few days.

What is bran

During the processing of cereals into flour, waste remains that cannot be ground. They are quite hard, so their mechanical processing is almost impossible. This is precisely the main benefit of bran for the human body. There are oat, wheat, rice, rye, buckwheat bran. The benefits of each type are indispensable: due to their composition (fiber, trace elements and vitamins), they are an addition to sports and dietary nutrition.

Varieties

As already mentioned, depending on the natural material processed, there are several types of bran. The most popular are the following:

• Oat bran. The benefits of this food dietary supplement are the highest, since the fiber content in it is 19%. Even if you follow a very strict diet, the body will not suffer from a lack of vitamins and minerals if the diet is replenished with 2-3 tablespoons of this raw material. Oat bran helps to reduce and maintain weight, remove toxins and toxins, and stabilize blood sugar levels.
• Rye bran is very useful for people with problems of the gastrointestinal tract, first of all, they will provide treatment for constipation and dysbacteriosis. In addition, rye is rich in vitamins of groups B and P, fiber.
• Wheat bran is an excellent addition to the treatment of the stomach and duodenum, it will also help in stabilizing the stool.

Use

The introduction of bran into the daily diet should be gradual. You need to start with one tablespoon a day. Listen to your body, see how it reacts to it. If within 5-7 days there is no feeling of heaviness or pain in the stomach, then you can increase the rate to two tablespoons. In total, you need to eat no more than 3 tablespoons with a slide per day. How to use bran? The benefits of this dietary supplement do not decrease even with heat treatment, so you can add it to ready-made hot dishes (cereals, soups), tea, kefir and yogurt, for baking bread, or simply eat it with plenty of water.

How it works

Why do people who eat bran lose weight and feel much better? The thing is that fiber works in two directions at the same time. First, getting into the stomach, this dietary supplement is able to increase in volume several times. Absorbing liquid, bran fills the stomach, which reduces the feeling of hunger for a long time. Secondly, they have a rather rich composition: vitamins and microelements that enter the body along with the supplement practically cover daily allowance necessary for the body substances. Accordingly, any diet becomes less harmful. Thirdly, and most importantly, gastric juice is unable to dissolve bran. The benefit lies in the fact that the grains, working like a broom, clean the slag plugs in the intestines, without injuring the walls themselves and without destroying the microflora. Thus, it happens natural process weight loss and health improvement.

Cereal bran: benefits and harms

Bran is a natural dietary supplement. With proper and systematic use, there is a positive trend in weight loss, improvement of the digestive tract, stabilization of sugar and cholesterol. As for harm, it can only be done by using a large amount of raw materials, that is, due to one's own ignorance in this matter.

Nutritionists recommend eating bran for those who want to lose weight. What is it and how to take them correctly? People often go to extremes, consuming the product in large doses and provoking inflammation of the digestive tract. To prevent this from happening, this article will tell you in detail about what it is - bran and how they should be handled. When the finer points of taking it useful product will be studied in detail, you can safely proceed to cleansing the body.

What is bran?

These are leftovers from the processing of grain into flour or cereals for cereals. The people call them "sifting", that is, what remains after grinding grain and sifting flour. Small pieces of grain not ground into flour, its upper shell (husk) - this is bran, which can be obtained from almost any grain. Nutritionists claim that it is in them that most of all the active components of the grain are located, according to some reports, more than 85%.

By appearance sifts resemble very small shavings or large breadcrumbs without a pronounced aroma, the color depends on the grain from which the product was made. They are not very attractive in appearance, as some people think, but the benefits of their use are confirmed by doctors and nutritionists around the world. Some ignorant people confuse bran and cereal flakes made from grain flattened under heavy weight - these are two different product used in dietary nutrition.

What are bran?

They are made from almost any grain containing a shell and a starchy core, because the main thing in the screenings is fiber, of which it mainly consists. Bran can be of three types:

The composition of bran includes fiber (cellulose), which can be of two types: soluble in the fluids of the human body and insoluble, that is, that after going all the way through the digestive tract, it will come out with other waste products of the body. To appreciate the importance of fiber, you should know: in bran it is about 50% of the total mass, and in fresh vegetables and fruits only 22%, which makes bran the main supplier of cellulose in human nutrition.

Beneficial features

Calorie content and presence active substances in seedings depends on the grain from which they were prepared:

Buckwheat, that is, made from buckwheat kernels, are indispensable if a person is allergic to gluten or gluten - the main component of all grains. The protein content in this bran is 38 g per 100 g, and the calorie content is 364, so buckwheat seed is another favorite among weightlifters.

Oatmeal is a leader in removing toxins and toxins from the body, which can also significantly lower blood sugar and cholesterol levels, so they are highly recommended for patients with diabetes and obesity. different type. Their calorie content is only 110 kcal.

- Wheat bran is very useful in cardiovascular diseases, reduce blood cholesterol levels, therefore they are one of the most popular among nutritionists. The energy value of 100 grams of the product is 168 calories, so they are very welcome by those who want to lose weight.

Rice also exists: this outer shell of brown rice grains is quite rich in soluble fiber, while it is somewhat reminiscent of cereals according to properties, but half the usual dose is taken as food. The calorie content of rice bran is quite high - 316 calories.

Rye has a calorie content of 190 kcal and is ideal for pregnant women and people with weakened immune systems, as they contain large dose B vitamins. Also ideal for improving intestinal motility and preventing bloating, constipation and other similar problems.

Corn bran contains the most insoluble cellulose, so they are recommended as a prophylaxis for intestinal cancer, to eliminate dysbacteriosis and reduce appetite.

Also in the modern eco-world food additives there are bran from flax, milk thistle, barley, sesame and many other seeds and grains.

Application in everyday life

At home, bran is used as a food supplement, especially on diet days. In cosmetology, face masks, scrubs and body wraps with bran give a significantly rejuvenating effect, smoothing the skin and making it velvety and tender.

Vegetarians, vegans and raw foodists also actively use this product in their diet, cooking amazingly. delicious food, which you can’t immediately determine what they are made of. Recipes with bran are passed from hand to hand by supporters of weight loss, healthy lifestyle life and people who care about their health. Even non-adherents of these movements use bran when cooking: cutlets and fried vegetables are breaded in them, added to pastries.

Yeast-free bread with bran is in great demand than white wheat bread: it is more tasty and satisfying, it cannot be compared with “airy” bread with baking powder and harmful additives. Such bread can be baked at home using an oven, slow cooker or bread machine, which have also gained popularity in the last five years.

Can everyone eat bran?

Grain sowings have both positive traits and recommendations for use, as well as contraindications. Every person who wants to improve the quality of nutrition, cleanse the body of toxins that accumulate in the intestines, as well as in winter time to supply the body with useful trace elements, it should eat at least a small amount of bran to your taste and preference.

It is forbidden to use bran as a dry product that has not undergone heat treatment during periods of exacerbation of such diseases:

• Peptic ulcer of the stomach, duodenum.
• Acute gastritis of various types.
• Pancreatitis.
• Intestinal adhesions.

As you can see from the list, the main ban on taking bran is diseases digestive system in an acute stage, while these ailments of seeding help to cure! It looks like a vicious circle and a discrepancy between the facts, but the explanation for this is quite simple: the fiber of bran so actively removes from internal cavities organs of slag, which can involuntarily slightly irritate the mucous membrane (stomach or intestines). For those who already have an inflammatory process, such an action can lead to increased inflammation and pain: it is necessary to wait for remission and only then introduce bran into the diet in small portions.

How to properly cleanse with bran?

How do seedlings cleanse the digestive tract? Once in the stomach, they swell, and when a large amount of liquid is taken, they soak even more and gradually move in the intestines, moving stool and cleaning off the walls of stones of compressed waste, which have been there for years. In this case, the body should be gradually accustomed to bran, if a person is prone to constipation or has too much weight.

How to use bran so as not to provoke inflammation of the gastric or intestinal mucosa? Just break the process into several stages, each of which must be stretched for five to eight days:

1. Add one teaspoon per day to just cooked porridge.
2. Pour boiling water over one or two teaspoons and let it swell for 10-15 minutes. Eat mixed with fruit, raisins or a spoonful of butter.
3. Eat one teaspoon of raw bran on an empty stomach and drink plenty of water. Over time, increase to two tablespoons per day.

Ground bran is also added to smoothies and yogurts, to cereals and pastries, minced meat and vegetables.

After the bran is taken in its raw form, it is necessary to increase the amount drinking water up to two liters per day, because the seedings are useful and effective only with sufficient swelling in digestive tract. Otherwise, they will not bring much benefit and will only irritate the stomach in vain, because it is important to constantly remember that bran is a product like a sponge that absorbs everything that is nearby, so it is worth doing such cleanings no more than one or two times per year, otherwise all useful trace elements and vitamins risk passing by.

Simple recipes for use

Bread with bran is prepared in the same way as regular bread, only in the process of kneading the dough, a third of the flour is replaced by sifting.

You can make bran biscuits using the principle of making oatmeal cookies, replacing some of the flakes with bran.

A face mask is prepared from a tablespoon of wheat bran steamed in boiling water and half a teaspoon of olive oil. Apply to the face in an even layer, press with a paper towel and lie down for about 15 minutes, then rinse with warm water.

Fasting days

After lengthy public holidays many people who overindulge in large amounts of food experience heaviness in the stomach, chronic intestinal cramps, and bloating. Then you should spend three or four fasting days, for example, on kefir with the addition of bran.

Eat a glass every four hours throughout the day fat-free kefir with a teaspoon of seeds soaked in it, while not eating any other products, only drinking water.