Don't eat bread! Gluten makes you fat, tired, puffy! Something like this is the text that comes out of almost every second mouth that is somehow related to fitness today. It’s strange, but the rejection of the original Russian product is being advocated by citizens who have nothing to do with dietetics, but well-known best case scenario, victories in a couple of fitness bikini competitions. At worst, nothing but a thousand followers on Instagram. On the other hand, one hears: “Eat bran bread for weight loss! All you have to do is replace your regular loaves with it, and you will lose weight! Easy and fast." Is there some special bread demon that sews up our office skirts at night, and is it possible? healthy bran save us from suffering? As they say, not everything is so simple, and not everything is so fast. You may or may not eat bread. And in both cases, we will lose weight if we do everything right.
How does bran bread work for weight loss?
Why, in fact, should it help you lose weight? It's all about fiber, or rather, its lack. When we go on any diet, problems begin. Fiber is usually not enough, since we really like to follow stupid recommendations like “eat only one glass of vegetables, the rest turns into fat” (if you haven’t seen this, subscribe to a couple of public pages on Instagram about weight loss, you won’t see anything like this again). And we also love very much fast weight loss, the same one with a low-carb diet. These two terms usually lead us to a country where a simple trip to the toilet is an unacceptable luxury. So, in the context of fiber deficiency, bran bread is simply an amazing product.
After all, he “can”:
- cleanse the intestines. Fiber works as a "brush" and "filler" for our solid waste. It simultaneously cleanses the walls of the digestive organs and allows you to form a dense lump that has no way except out. Thanks to the consumption of bran bread, stool is restored. Even for those who haven’t met a white friend every morning in a while;
- create the illusion of satiety. Do you know why numerous dishes healthy eating Are they almost entirely composed of dietary fiber and protein? Yes, this combination is simply the most satisfying. Among other things being equal, it helps to get rid of obsessive hunger best. Only fiber plus protein and fat are more filling, but this is a luxury unaffordable for many dieters. Therefore, a piece of bran with a spoon of cottage cheese will satisfy you better and for longer than a piece of loaf and a slice of doctor’s sausage;
- give our body the B vitamins found in grains. Which, in turn, helps normalize metabolic processes and improves the condition nervous system. But it is she who often “refuses” and gives the same set of reactions that does not allow us to feel adequately when limiting calories.
In general, bread is healthy and convenient in everyday life. You won't carry three containers of porridge with you forever, will you? Sometimes you can buy bran. As often happens with weight loss, “you can, but you can’t.”
Why bran bread is harmful for weight loss: fashionable theories
Individuals who conduct weight loss seminars often extrapolate their own competitive experiences to the lives of all people. What is the first thing we exclude from a bodybuilder’s diet? Anything that retains water! Namely - dairy products, if you are allergic to them, and all products containing salt. It's in bread. And some types of substances used to “rise” dough in industrial baking also hold it up perfectly. Therefore, bread is replaced by some kind of cereal with water, which is offered to be eaten all the time.
The story with people who want to lose weight to normal is like this. They are trying to learn from “professional beauties” who haven’t seen this same bread in 10 years. And professional beauties...also learn, but from individuals involved in selling innovative diets. Who doesn’t know, these people have been looking for a product that has led to obesity for millions of people around the world for the last 20 years. So, over the past 20 years, all edible fats, saturated edible fats, bread and cereals, only refined sugars, a combination of refined sugars and fats have played the role of such a product. And independent research still shows that a person with overweight successfully loses weight on almost any diet, you just need to reduce the amount of energy entering your body.
So, one of the newest theories in the world of research dietetics is the theory about the dangers of gluten. Our native bran bread is baked from wheat flour with the addition of bran. Wheat contains the protein gluten. And this is what is generally considered to be Lately the most important source of all diseases from diabetes mellitus with hypertension, to food allergies and obesity. Some write that it “glues cells together” (how is that even possible?), others - that it simply causes a complex allergic reactions, which depress a person’s immune system so much that he loses the ability to fight diseases. In general, according to this theory, a piece of bran bread can serve harmful product, and the “stopper” of your results.
So, people related to research dietetics and the fitness/bodybuilding industry are actively promoting the idea that bran bread should not be eaten for weight loss.
How to eat bran bread when losing weight, if you want
But what if the refusal certain products does it just cause a “mad appetite”? Listen to medical nutritionists. She still encourages us not to cut out any of our usual food groups, but to simply make our diets balanced.
Like this? Yes, very simple:
- calculate how much energy you need to maintain weight (calculation formulas are still publicly available on the Internet, right next to the latest food conspiracy theories);
- Be sure to look in the column “proteins, fats and carbohydrates”;
- go to any website with the ability to count calories and macronutrients or download Fat Secret;
- enter everything you usually eat into the calculator;
- analyze;
- someone may want to completely give up healthy oatmeal and supplement their diet with a good 100 g of bran bread. And someone, on the contrary, will leave only 30 grams of bread, but will be happy to eat whole grain pasta. People are all different, and there really shouldn’t be an approach that forces them all to eat the same food;
- Eat and don't worry about it. You'll still lose weight while staying in a calorie deficit, and you'll avoid food cravings as long as you stay in moderation.
When choosing bread, try to pay attention to products without artificial leavening agents and margarine, they are simply easier to digest. Well, if you don’t come across such options, look for bran and baking flour on store shelves, and make bran bread yourself. Fortunately, there are still plenty of recipes in the spirit of “a glass of flour, half a glass of bran, 2 eggs and 1 stick of yeast, mix with water, leave to rise, bake in the oven at 180 degrees for 45 minutes.” Enjoy!
Especially for – fitness trainer Elena Selivanova
Bran bread is gaining popularity, and for good reason!
Subject healthy image life, an integral part of which is balanced diet, has not lost its relevance for more than a decade.
With the advent of a huge number of synthetic food additives and their derivatives: low-quality semi-finished products - the number of patients in each doctor’s office has increased.
Bad food - poor health. And today that's all more people trying to return to simple and healthy food to support your body and prolong youth.
All people who adhere to the basics of proper nutrition know about the health benefits of bran.
Exists great amount information material about the composition of cereal bran, their beneficial properties, and use for the treatment of certain ailments.
What about baked goods with bran? Bread in particular? Is it as healthy as its main ingredient or should it be treated like a junk food? Let's try to figure it out.
“Healthy” varieties of bread 
Bran loaves and breads, like whole grain varieties, form the basis of healthy baked goods.
To this day, manufacturers adhere to the traditional names of bakery products containing more than a quarter of bran in the dough: “Doctor's loaf”, “Health” bread and others that were on sale back in the days of your grandparents.
Modern bran bread lovers will be pleased with the range of such products - more than two dozen varieties of bran bread are presented in stores.
This is both grain and malt (prepared with sprouted grains), additionally fortified, with additives in the form of dried fruits - raisins, dried apricots, prunes.
Any loaf of such bread will have an amazing aroma and very pleasant taste, grains of ground grain husk - bran - will be visible across the entire surface; in cross-section, the bread is not white, but rather grey-brown, loose.
In addition to bran, this bread, of course, also contains flour. premium, some fat, yeast, water.
Plus a lot of other bios active ingredients, fiber, which makes the product mega-healthy for all categories of the population - from children to pensioners.
The calorie content of bran bread is slightly lower than that of wheat bread - only 220 kilocalories per 100 grams, and this is another advantage of such baked goods, because it is perfect for dietary nutrition.
Bran bread - benefits
The practical benefit of bran bread for the body lies in its complex positive impact on most organs and systems.
Unlike pure bran, bread with seeds is completely ready for use.
The concentration of husks in the product is optimal so as not to worry about possible consequence excessive consumption of seedlings, which can result in bloating, diarrhea, and abdominal pain.
1. Increased content fiber in bran bread helps to gently but thoroughly cleanse the intestines of feces and toxins.
Bread acts like a sponge - it absorbs and removes most intoxicants. Once in the stomach, fiber is saturated with moisture, swells, absorbs breakdown products and quickly removes them.
2. Availability nicotinic acid makes such bread indispensable for atherosclerosis of blood vessels and loss of elasticity.
3. Bran bread normalizes metabolic processes in organism.
4. Cleans blood vessels from cholesterol plaques, prevents blood thickening and narrowing of blood vessels.
5. The abundance of vitamin B supports the functioning of the heart muscle.
6. Low-calorie bread, recommended for obesity, overweight, both as a saturating and as a cleansing product. 
7. Improves the condition of patients with bronchopulmonary diseases, including bronchial asthma.
8. Useful for diabetes mellitus for drug-free maintenance of satisfactory blood sugar levels.
9. Relieves the liver, improves its function.
10. Promotes full outflow of bile, prevents the formation of gallstones.
11. Strengthens the nervous system, increases resistance to stress.
12. Useful for physical and mental exhaustion. It must be eaten daily by everyone involved in intellectual work or sedentary work.
13. Eliminates constipation, normalizes stool.
14. Thanks to its powerful cleansing effect on the body regular use bran bread promotes significant improvement in the condition of skin, hair, nails. Disappears acne, pigmentation, skin diseases.
15. Increases immunity, vitaminizes the body.
16. Restores normal composition blood.
Bran is a storehouse of substances beneficial to humans. Eat them in in kind Not everyone will want it, but as part of bread - probably yes.
Therefore, make sure that there is always a loaf of bread or a bun with seeds on your table, whole grain, seeds of various plants (sesame, pumpkin, sunflower, flax and others).
If you eat such foods at least once a day, you can forever forget about the feeling of heaviness in the stomach, constipation, and acne on the body. But be prudent - don't overeat, because excessive use any food will only bring harm instead of benefit.
Bran bread is harmful 
In case of exacerbation of certain diseases, bread with bran can aggravate the condition. This:
pancreatitis;
peptic ulcer;
acute gastritis;
chronic diarrhea;
inflammation of hemorrhoids.
You should also refrain from consuming products with bran during antibiotic treatment - the strong adsorption properties of seedings can reduce the activity of the tablets.
You should not buy bran bread for future use, as it spoils quickly. Be healthy.
June 29, 2018
About twenty years ago, people actively began to consume bread with bran. The benefits and harms of such a bakery product depend on its component composition. And it should be noted that it has much more useful qualities than negative ones.
IN last years attitude to bakery products from bran has changed and they began to be actively promoted. This is due to the fact that beneficial features products have been studied in detail. What is so unusual about its composition?
Attention! The mineral and vitamin composition of bran can saturate our body with all the elements that are needed for health.
Components of bread:
- Cellulose. As you know, this element can be found in many vegetables and fruits, and fiber is also important component flour milling waste. Our intestines need it (it maintains normal microflora), cleanses the gastrointestinal tract from various “garbage”. Fiber is also useful in the fight against extra pounds, because as a result of its consumption, a feeling of satiety occurs.
- Vitamin B complex. These components are necessary for the functioning of the nervous system, they will help overcome stress and mood swings.
- E-vitamin. It’s not for nothing that this element is called feminine, because it is responsible for beauty skin, as it has antioxidant effects.
- Mineral elements. Thus, magnesium and potassium support our heart. Phosphorus and selenium will strengthen the immune system, sodium will protect the vascular walls.
- Lipomic acid. It controls the activities of all body systems.
- Zinc. This is our brain's friend.
- Ascorbic acid. It will protect us during the cold season.
This is interesting! The bread was first baked back in the Middle Ages. Then it was considered a dish of kings, although all social classes ate it.
Energy value of the product
There are more than twenty types of bran bread. They basically have the same composition, the only difference is the introduction of additives such as dried fruits and seeds.
When choosing such bread, consider the proportions of bran in relation to other components. Unscrupulous manufacturers sprinkle regular bread with bran and pass it off as natural product. In high-quality “correct” bread, bran is contained in the dough. Their percentage is at least thirty. When preparing the product useful qualities components remain undamaged.
Bran breads are classified as dietary dishes. And this despite the fact that its energy value is quite high - 250 Kcal. What's the secret? The fact is that these kilocalories do not harm our figure, since bran bread contains a lot of fiber. It's because of her that high rate calorie content. However, when fighting extra pounds, you still shouldn’t abuse this bread, because it still contains flour, as well as other components.
On a note! IN tsarist army noticed this paradox: the officers who ate better than other soldiers had much worse immunity. But the soldiers could boast of excellent health. The commission that investigated this case found out that the whole issue was in the bran bread that was given to the soldiers, so the officers' menu was revised.
People of any age can eat this bread. It is not contraindicated during the period of bearing a baby. At this time, problems with the gastrointestinal tract often arise. This is where it comes to the rescue dietary ration with bran pastries. Alimentary fiber, contained in it, will relieve constipation, as well as increased gas formation.
Already a month after giving birth, a woman needs to slowly introduce products containing bran into her menu. It is best for a young mother to eat bran bread before lunch. The serving per day should not exceed thirty grams. If the dosage is exceeded, flatulence may occur.
Getting into the baby's body through mother's milk, useful components improve the functioning of the baby's intestines. And mommy can, by replacing regular bread with bran bread, quickly regain her slim figure.
This most unpleasant phenomenon, like constipation, is known to many. Solving this problem is not difficult: add products with a so-called laxative function to your menu. And this is primarily bran bread. Bran is a natural sorbent that, like a sponge, absorbs harmful components in the intestines. Moreover, it “leaves” the body in its original composition, leaving nothing unnecessary.
Are we losing weight by eating bran baked goods?
Many are convinced that diet and baking are incompatible concepts. Bran bread proves the opposite. It does not harm our harmony. A large amount of dietary fiber gives a feeling of fullness, so a person begins to eat less. And if you also go in for sports and exclude foods that are harmful to your figure from the menu, you will soon notice a positive result.
Attention! When on a diet, you can eat no more than two pieces of bran bread per day.
Once every 3 weeks you need to arrange a fasting day. The menu for this day consists of three components - green tea, bran bread, and vegetables. The result is a feeling of lightness in the body, fresh skin, excellent health and mood. But attention: one day of fasting will not change anything if you eat junk food all the time.
Who shouldn't eat it?
Despite all the advantages of bran bread, not everyone can eat it. And first of all, this product is prohibited for people who have gastrointestinal ailments.
Contraindications:
- colitis;
- pancreatitis;
- peptic ulcer, as well as gastritis;
- hemorrhoidal pathology.
Bran has a coarse, harsh structure. It can aggravate the ailments of diseased organs. In any case, first consult a specialist.
Because of wide consumption bran, especially for weight loss or for a healthy diet, it’s worth understanding why they are so useful. It is worth learning about the properties of their specific types, the advantages of their use, but also the disadvantages.
It is often recommended to buy several types of bran and mix them. Each one has something unique and adds variety. For those on a diet, however, it is not advisable to purchase granulated bran because they contain a lot of sugar.
– selenium, zinc and chromium.
- What are the contraindications to using bran in your diet?
- anemia (anemia); illnesses skeletal system
- (osteoporosis); diseases(eg gastritis, pancreatitis, intestinal cancer, overactive colon, gallbladder and biliary tract, liver, stomach and duodenum, gastritis, gastroesophageal reflux, vomiting, nausea and diarrhea);
- kidney and urinary tract diseases;
- infectious diseases (including influenza and colds with fever);
- chronic respiratory diseases;
- recovery period after surgery.
- Wheat bran contains 42 g of fiber / 100 g of product,
- Oatmeal contains fiber 15 g / 100 g of product,
- Rye contains 39 g/100 g of product.
- hyperlipidemia ( high cholesterol in the blood) and atherosclerosis;
- constipation;
- intestinal diseases;
- weight loss;
- diabetes.
The harm of bran is mainly associated with excessive consumption of it in the diet, but susceptible individuals may experience unpleasant symptoms from the gastrointestinal tract (irritable bowel, diarrhea) can occur with smaller quantities. Most important issue Bran contains phytic acid, which interferes with the absorption of calcium, iron, and zinc. The cellulose and pectin they contain also reduce calcium absorption. Therefore, it is recommended to increase the amount of calcium in the diet to prevent deficiencies that may lead to osteoporosis in the future. When it comes to iron absorption, it is worth making sure to have foods rich in vitamin C and protein (preferably animal) in the food we eat bran with.
Bran – best friend waist
This product contains everything that will help us lose excess weight.
- Wheat bran have exclusively high content fiber, therefore, first of all, helps to activate metabolism. You can toast them in a dry frying pan or oven, which can give them a nutty flavor.
- Oatmeal differ in that they dissolve in water and reduce cholesterol levels in the blood, since they absorb fat, which is removed from the body with them.
- Rye help with fatigue, loss of efficiency, heart problems and circulatory system, allergies, metabolic disorders, liver and kidney diseases.
Benefits of bran:
- may slow down sugar absorption
- will reduce the absorption of cholesterol and thereby prevent atherosclerotic phenomena,
- increase in good cholesterol levels,
- cleanse the body of toxins and heavy metals,
- regulate blood pressure,
- prevent the formation of blood clots,
- regulate digestion, prevent constipation,
- provide faster satiety,
- improving memory and concentration,
- preventing excessive feelings of fatigue, reducing the need for sleep,
- slow down the aging process,
- has a positive effect on the appearance of the skin.
Bread with bran - benefits and harm
After publication popular diets, for example, in diet Dukan bran bread takes important role, one may get the impression that the more you consume whole grain flour and bran bread, the better and healthier it is for our bodies. Unfortunately, this is not entirely true. In the wake of propaganda about the role of fiber in our diet, we find in stores a lot of bread of dubious quality, but with bran or whole grain flour. Meanwhile, it is worth understanding that overconsumption fiber is harmful to the gastrointestinal tract, may cause restrictions in glucose absorption and reduce the activity of some medicines. Bread that is prepared incorrectly not only does not provide our body essential minerals, which you would expect to eat with bread, but simply removes some essential micronutrients.
Recipe. Wheat- Rye bread with bran sourdough and sunflower seeds
This is very good bread, obtained from wholemeal flour. Bread with bran in a bread machine will have all the beneficial properties, so what to bake it in - in the oven, slow cooker or bread maker - is a matter of preference for each family, as well as the desire to tinker with the dough and free time.
Thanks to rye flour, this bread is a little heavier, more durable and smells very tasty. This is an intermediate version between rye and wheat. Sunflower seeds and wheat bran will give the product a special taste. Below is bran bread recipe.
Sourdough ingredients:
- 80 g active starter made from coarse rye flour,
- 250 g water,
- 130 g rye flour.
Dough ingredients:
- 500 g wheat flour,
- 20 g wheat bran,
- 2 teaspoons salt,
- 100 g sunflower seeds,
- leaven,
- 350 g of water.
Mix flour with bran, seeds and salt. You can also add wheat instead oat bran in bread. Then you need to add yeast and water and knead the dough. It should be well mixed, but at the same time quite moist and almost smooth. The dough should be able to be poured into the mold.
Transfer the finished dough into a mold measuring 35 cm x 12 cm, lined with baking paper. Upper part bread should be sprinkled with seeds or bran. Cover the mold with film and leave to ferment for several hours (3-5) in a warm place.
If after about 2 hours the bread has grown a little, you can put it in the oven, preheated to 40 ° C, and leave it in a warm oven so that it grows.
Wheat bread with bran and rye flour - baking process
Preheat the oven to 220 degrees. Bread with bran in a slow cooker You can also bake using baking modes; it is especially good if the multicooker provides the ability to adjust the baking temperature of the bread.
Place the risen bread in a preheated oven and bake at 220 degrees C for about 10 minutes, then lower the temperature to 190-200 degrees C and bake for about 1 hour. During the last 15 minutes, you can remove it from the mold using baking paper and finish baking without the mold. The finished bread will make a dull sound when you tap the bottom.
Bread maker bran bread Baking is much easier. All you have to do is select the appropriate mode, and the bread machine will knead, proof and knead, as well as bake on its own.
Nutritionists recommend eating bran for those who want to lose weight. What are they and how to take them correctly? People often go to extremes, consuming the product in large doses and causing inflammation of the digestive tract. To prevent this from happening, this article will tell you in detail about what bran is and how it should be handled. When the subtleties of taking this useful product will be studied in detail, you can safely begin cleansing the body.
What is bran?
These are the remains from processing grain into flour or cereals for porridge. People call them “seedings,” that is, what remains after grinding grain and sifting flour. Small pieces of grain that is not ground into flour, its upper shell (husk) is bran, which can be obtained from almost any grain. Nutritionists say that it is in them that most of of all active components of grain, according to some data, more than 85%.
By appearance seedings resemble very fine shavings or large breadcrumbs without a pronounced aroma, the color depends on the grain from which it was made this product. They are not very attractive in appearance, as some people think, but the benefits of their use have been 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 products, used in dietary nutrition.
What types of bran are there?
They are made from almost any grain containing a shell and a starchy core, because the main thing in grains is the fiber from 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 liquids human body and insoluble, that is, something that, having passed the entire path of the digestive tract, will come out with other waste products of the body. To appreciate the importance of fiber, you should know: bran contains about 50% of it. total mass, and in fresh vegetables and fruits only 22%, which makes bran the main supplier of cellulose in human nutrition.
Beneficial features
Calories and availability active substances in seedings depends on the grain from which they were prepared:
Buckwheat, that is, made from buckwheat kernels, are irreplaceable 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 seedings are another favorite among weightlifters.
Oat seedings are leaders in removing toxins and waste from the body, and can also significantly lower blood sugar and cholesterol levels, so they are strongly recommended for patients with diabetes and obesity different types. Their calorie content is only 110 kcal.
- Wheat bran is very useful for cardiovascular diseases, reduce blood cholesterol levels, which is why 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 ones also exist: this outer shell of brown rice grains is quite rich in soluble fiber, and is somewhat reminiscent of cereals according to its properties, but the portion taken in food is half the usual dose. 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 it is recommended as a preventive measure. oncological diseases intestines, to eliminate dysbiosis and reduce appetite.
Also in the modern eco-world of nutritional supplements, there are brans from flax, milk thistle, barley, sesame and many other seeds and grains.
Use in everyday life
At home, bran is consumed as a food additive, especially on diet days. In cosmetology, face masks, scrubs and body wraps with bran provide a significantly rejuvenating effect, smoothing the skin and making it velvety and soft.
Vegetarians, vegans and raw foodists also actively use this product in their diet, cooking amazingly delicious dishes, which you can’t immediately determine what they’re made of. Recipes with bran are passed from hand to hand by supporters of weight loss, a healthy lifestyle and people who care about their health. Even non-adherents of these movements use bran in cooking: they bread cutlets in it and fried vegetables, added to baked goods.
Yeast-free bread with bran is in greater demand than white wheat: it is more tasty and filling, and cannot be compared with “airy” bread with baking powder and harmful additives. This 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 seedings have both positive traits and recommendations for use and contraindications. Every person who wants to improve the quality of nutrition, cleanse the body of toxins accumulating in the intestines, as well as in winter time To supply the body with useful microelements, you must take at least insignificant amount bran to your taste and preference.
It is prohibited to consume bran as a dry product that has not undergone heat treatment during periods of exacerbation of the following diseases:
- Peptic ulcer of the stomach, duodenum.
- Acute gastritis of various types.
- Pancreatitis.
- Intestinal adhesions.
As can be seen from the list, the main prohibition on taking bran is illness digestive system in an acute stage, while these seeding diseases help to cure! It looks like a vicious circle and a discrepancy in facts, but the explanation for this is quite simple: bran fiber so actively removes internal cavities organ waste, which can involuntarily slightly irritate the mucous membrane (stomach or intestines). For those who already have 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 taken large quantity liquids soak even more and gradually move through the intestines, moving feces and clearing from the walls the stones of compressed waste that have been there for years. In this case, the body should gradually accustom itself to bran if a person is prone to constipation or is overweight.
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:
- Add one teaspoon per day to freshly prepared porridge.
- Pour boiling water over one or two teaspoons and allow to swell for 10-15 minutes. Eat mixed with fruit, raisins or a spoonful of butter.
- 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 yoghurts, porridges and baked goods, minced meat and vegetables.
After the bran is taken raw, it is necessary to increase the amount drinking water up to two liters per day, because 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, absorbing everything that is nearby, so you should do such cleanings no more than once or twice per year, otherwise all useful microelements and vitamins risk passing by.
Simple recipes to use
Bread with bran is prepared in the same way as regular bread, only during the process of kneading the dough, a third of the flour is replaced with flour.
You can make bran cookies using the same principle as oatmeal cookies, replacing some of the oatmeal with bran.
A face mask is prepared from a tablespoon of wheat bran steamed in boiling water and half a teaspoon olive oil. Apply an even layer on your face, press with a paper towel and lie there for about 15 minutes, then rinse with warm water.
Fasting days
After long holidays, many people who abuse large amounts of food experience heaviness in the stomach, chronic cramps in the intestines and bloating. Then you should spend three or four fasting days, for example, on kefir with the addition of bran.
Throughout the day, you should take a glass of food every four hours. low-fat kefir with a teaspoon of seedings soaked in it, while not eating any other foods, only drinking water.