Wheat bran is a shell grains of wheat, which are an irreplaceable source of fiber for human body. Previously considered only a waste suitable for creating animal feed, wheat bran, thanks to more detailed study their properties were appreciated. So, a simple departure Food Industry became one of the most important sources useful substances used in dietary and sports nutrition.
Benefits of wheat bran
When producing flour from wheat, many other things also fall into the bran category:
- aleurone layers of grain shells;
- flower shells;
- wheat germ.
Surprisingly, it is these components of the grain that concentrate almost 90% of all useful components wheat grain, namely proteins, minerals and vitamins. But when grinding wheat into flour, the bran is specially separated from the grains in order to preserve the physical and taste qualities future flour for a longer period.
Bran is rich in B vitamins, without which it is impossible to metabolic processes body and the deficiency of which leads to disturbances in carbohydrate, protein, water-salt and fat metabolism. A number of vitamins in this group are responsible for the activity of the hematopoietic organs, the synthesis of the blood protein hemoglobin and the functioning of red blood cells. B vitamins also support the functioning of the nervous, muscular, digestive and cardiovascular systems human body, help endocrine system hold hormonal balance, promotes the production of hormones by the endocrine and reproductive systems.
The role of bran in the digestive system
Fiber, which is abundant in wheat bran, retains a large number of liquid, diluting the stool in the intestines and helping it move food processing products through the colon. By absorbing moisture, fiber also absorbs toxins that accumulate in the intestines. Due to this feature of the porous structure of bran, they are used in the treatment of constipation, intoxication and dysfunction. digestive tract, during prevention oncological diseases intestines.
Fiber is an excellent nutrient medium for beneficial intestinal bacteria: when taken, the intestinal microflora is normalized, which is why dysbiosis and the accompanying unpleasant effects of intestinal function disappear. Vitamins from fiber help microtraumas of the mucous membrane heal faster and stimulate production gastric juice, liver activity and pancreatic activity. For this reason, bran is taken for dyskinesia biliary tract, stones in gallbladder and a number of other diseases of the liver and gall bladder.
The role of bran in the activity of the heart and blood vessels
Fiber and B vitamins lower the amount of cholesterol in the blood, preventing its accumulation in the blood vessels of the body. Cocarboxylase, a product of vitamin B1 processing, together with potassium and magnesium have a general positive impact on the heart and blood vessels, promote trophism of the nervous system, help body cells absorb glucose. Thus, taking bran becomes an excellent prevention of many diseases. of cardio-vascular system.
The role of bran in the functioning of the reproductive system
Wheat bran is rich not only in vitamins, but also in healthy fatty acids, which normalize the level of estrogen in a woman’s body. This reduces the risk of a number of specifically female diseases. For men, bran is useful for its ability to maintain and increase potency.
Harm of wheat bran
It is quite difficult to harm the body by taking bran, but in some situations it is possible. So, use bran with caution for ulcers. digestive system, adhesive diseases V abdominal cavity, with acute cholecystitis and pancreatitis. For similar diseases gastrointestinal tract and liver before taking bran, you will need to consult your doctor.
Wheat bran for weight loss
A special property of the cell is its ability to slow down the process of carbohydrate absorption, which is why the level of glucose in the blood increases slowly. To people suffering diabetes mellitus, this makes it possible to significantly reduce insulin intake and improve well-being, and in the absence of this disease, slowing down the absorption of carbohydrates allows you to maintain a feeling of fullness longer. Also, increasing in volume when mixed with liquid, fiber creates a feeling of fullness and prevents a person from overeating, eating extra calories, which will then turn into excess weight. In other words, bran significantly reduces the frequency of meals, creates a feeling of satiety with food and does not allow the feeling of hunger to arise, protecting the stomach from the troubles that arise from simple fasting.
How to use wheat bran?
A prerequisite for consuming wheat bran is water: you can simply drink it with a glass of water, or you can steam it in boiling water. For example, you can pour boiling water over the bran for half an hour, then drain the water and add the resulting porridge to other dishes, or simply consume it with a glass of water or tea. Doctors call the maximum daily dose of bran 25-30 grams, but they advise starting with small doses, for example, from 10 grams, increasing the dosage over time. This will avoid unpleasant effects in the intestines and gradually normalize its functioning.
Bran are an important component healthy nutrition, without which the body cannot function normally. Fortunately, you can purchase them in any store, which means you can start the path to beauty and health today!
Healthy eating is trendy now. On the shelves of stores and pharmacies you can often find bags of bran from various grains, including wheat. What are they? What is their value for our body? Bran is obtained during the processing of grain crops. Whether they will be beneficial, it turns out, depends on the method of their production.
How to get bran
In order for the grains of any cereals to be consumed as food, as well as to give them a marketable appearance, they are pre-processed, freed from dura shell. Actually, this shell is called bran. In addition, this includes the husks and fine dust that remain after cleaning the grains.
But the grains themselves, in turn, lose almost 90% of their most valuable nutritional qualities. From purified grains, flour or cereal is obtained, which becomes not at all useful to our body, although the taste of the product noticeably improves. Baking from such flour will be beautiful and fluffy, but excessive use of it can cause intestinal and heart diseases, fraught with diabetes or atherosclerosis, not to mention obesity.
When removing bran from grain, almost 90% of the beneficial nutrients are lost. nutrients
Extruded bran: pros and cons
You can often find the inscription “extruded” on packages of bran. What does this mean?
Extrusion is the pressing of mass through holes to give it a certain shape. This is done in two ways - cold and hot.
After extrusion, the dry mass of bran takes on the shape
With the hot extrusion method, the processing temperature is about 120 °C. But most vitamins will die at this temperature. Good news: in the case of bran, extrusion does not last long, and the bulk of the beneficial substances does not have time to be destroyed. But the microbes will die, which will allow the product to be stored longer without the use of chemical preservatives. This is a definite plus. Another positive attribute hot extrusion - it makes amino acids easily digestible. But there are also disadvantages: with this technology, proteins with carbohydrates will break down into more simple shapes, and fiber and starch will break down into sugars. As a result, our body will receive more calories and less benefit from fiber.
With the cold extrusion method, the bran undergoes exclusively mechanical changes. Therefore, the product is applied minimal harm, All useful material fungi and bacteria that are not useful to us are preserved in it, but at the same time they will survive, this is a minus.
Composition and benefits
Bran contains great amount substances essential for the human body. In addition to proteins, fats and carbohydrates, they are rich in macro- and microelements, as well as vitamins. But this product is especially valued for the fiber and coarse fibers it contains.
In the absence of contraindications, bran is useful for many reasons, in particular:
- activate metabolism;
- normalize digestion and heart muscle function;
- improve the elasticity of blood vessels;
- have a beneficial effect on nervous system;
- make the skin smooth and elastic, and hair and nails strong and shiny;
- remove toxins and waste;
- prevent the development of oncology;
- improve vision;
- slow down the rise in blood sugar;
- strengthen the immune system;
- prevent obesity.
Which bran is healthier: rye or wheat bran?
Which bran is healthier: rye or wheat? To answer this question, it is worth paying attention to the chemical composition.
Table: comparison of the chemical composition of wheat and rye bran
| Substances | Rye bran | Daily norm | |
| Content per 100 g | |||
| Calorie content | 165 kcal | 114.2 kcal | 1684 kcal |
| Squirrels | 16 g | 12.2 g | 76 g |
| Fats | 3.8 g | 3.4 g | 60 g |
| Carbohydrates | 16.6 g | 8.7 g | 211 g |
| Alimentary fiber | 43.6 g | 43.6 g | 20 g |
| Water | 15 g | 13.8 g | 2400 g |
| Ash | 5 g | 5 g | - |
| Vitamins | |||
| A, R | 16.6 mg | 900 mcg | |
| B1, thiamine | 0.75 mg | 0.54 mg | 1.5 mg |
| B2, riboflavin | 0.26 mg | 0.28 mg | 1.8 mg |
| E, alpha tocopherol | 10.4 mg | 1.5 mg | 15 mg |
| RR | 13.5 mg | 2.07 mg | 20 mg |
| Niacin | 10.5 mg | 2.07 mg | - |
| Macronutrients | |||
| Potassium, K | 1260 mg | 1207 mg | 2500 mg |
| Calcium, Ca | 150 mg | 230 mg | 1000 mg |
| Magnesium, Mg | 448 mg | 448 mg | 400 mg |
| Sodium, Na | 8 mg | 60 mg | 1300 mg |
| Phosphorus, Ph | 950 mg | 310 mg | 800 mg |
| Microelements | |||
| Iron, Fe | 14 mg | 10 mg | 18 mg |
| Iodine, I | 60 mcg | 150 mcg | |
| Cobalt, Co | 4 mcg | 10 mcg | |
| Manganese, Mn | 6.98 mg | 2 mg | |
| Copper, Cu | 759 mcg | 1000 mcg | |
| Zinc, Zn | 4.31 mg | 12 mg | |
| Digestible carbohydrates | |||
| Starch and dextrins | 11.6 g | 7.3 g | - |
| Mono- and disaccharides (sugars) | 5 g | 1.4 g | max 100 g |
As can be seen from the table, coarse dietary fiber is present in equal quantities in both wheat and rye bran, so there is not much difference which of them to use for weight loss.
Rye bran contains more fiber and valuable microelements. But wheat bran has a number of its own advantages, including:
- 5 times more niacin (or as it is also called, nicotinic acid) - powerful tool, lowers cholesterol;
- 3 times more phosphorus supporting healthy teeth and bones, which has a beneficial effect on muscle activity;
- much more potassium- the most important mineral of our body, regulating the water-salt balance, the functioning of the heart and blood vessels; supporting digestion, nervous system and muscle function; removes excess sodium, which helps normalize blood pressure and improving blood supply to the brain.
For those people who have never consumed bran before, it is better to start with wheat bran, because their effect on the intestines will be much milder.
What are the benefits of wheat bran?
When women don't have concomitant diseases, in which bran is prohibited, then their reasonable intake has a positive effect on health, even during pregnancy and breastfeeding.
Wheat bran is simply a storehouse of B vitamins, polyunsaturated fatty acids Omega-3 and Omega-6, which can normalize the amount female hormone estrogen, an excess of which causes “female” diseases: mastopathy, endometriosis, fibroids, breast cancer, etc.
Men who consume wheat bran regularly have a much lower risk of getting diseases prostate gland, impotence. They have an active sexual life longer.
Bran also has a positive effect on the children's body. Basic beneficial features are as follows:
- increased intestinal motility during constipation;
- cleansing child's body from allergens and toxins;
- fight against overweight bodies in adolescents, including those who do not experience serious physical activity, because even a minimal amount of bran causes a feeling of fullness, reducing appetite;
- choleretic effect, therefore used for the prevention of cholecystitis and pancreatitis;
- strengthening immunity;
- restoration of intestinal microflora.
Video: how to choose, store and eat bran correctly
Contraindications
Not everyone benefits from bran. Both adults and children should not take any bran if they suffer from:
- gastritis;
- gastroduodenitis;
- pancreatitis;
- acute colitis;
- allergy to cereal protein;
- gastric or duodenal ulcer in the acute stage;
- abdominal adhesions;
- hepatitis.
In addition, during therapy medications It is worth giving up bran for a while due to the adsorbing properties of the latter, because along with toxins they will remove medications from the body. After taking the medications, it is permissible to allow yourself bran no earlier than 6 hours later.
You can resume taking bran only after acute period the disease will pass after consulting a doctor. You need to start with minimal dosages; they should be selected by your doctor.
Product intake standards for healthy people
Wheat bran can be taken separately, in the intervals between main meals, or can be added to soups, vegetable purees, cereals and fermented milk drinks.
Bran is a valuable product for a healthy diet
The daily dose should be selected individually with a doctor. It usually starts with 2-3 teaspoons and does not exceed 2-4 tablespoons. When taking bran, it is very important to follow the correct drinking regime. You need to drink 1.5–2 liters of water per day, otherwise constipation may occur.
Features of use for pregnant women
If this is not contraindicated for the expectant mother, then 2 tablespoons of wheat bran per day is recommended. But first you need to consult your doctor, who will help you choose the right individual dosage.
Please note: Pregnant women should be very careful when this product, since it forces the intestines to work actively, which can cause an increase in the tone of the uterus. If you use bran wisely, it can bring significant health benefits. expectant mother
- for example they are:
- help with constipation;
- reduce blood sugar and cholesterol;
- will replenish missing vitamins and microelements;
- will have a good effect on the nervous system;
- will support vision;
improve complexion.
- Rules for taking bran during pregnancy: Recommended daily dose
- you need to pour boiling water so that the water completely covers them.
- Distribute the resulting mass and consume within one day between main meals.
For women who are breastfeeding
After childbirth, it is important for a woman to put her intestinal function in order and quickly return slim forms. Wheat bran will help restore the body of a nursing mother, they:
- eliminate constipation, normalize metabolism;
- will cope with the extra pounds gained during pregnancy, because eating bran in between meals helps satisfy hunger and reduce appetite, saturating the body with energy;
- will help control hormonal background due to the fatty acids and vitamin E contained in bran, they will also support normal sexual functions;
- will help against colds, because taking medicines during lactation it is strictly limited.
If you don’t like the taste of bran, you can add it to your main meal; this will not reduce its beneficial properties.
Recipe for a decoction for colds.
- Pour 200 g of wheat bran into 2 liters of water, brought to a boil.
- Boil for 15 minutes over low heat.
- Strain with a gauze pad and take half a glass 30 minutes before meals.
The daily diet of a nursing mother should not exceed 30 grams (that’s 3 tablespoons) in order to prevent flatulence and colic in both the woman and the baby.
Features of complementary feeding for babies
Many babies react to the introduction of complementary foods after breast milk with constipation. Wheat bran will help solve the problem. You can start giving them to children as early as the 10th month of life, but only as a decoction.
Recipe for a decoction for complementary feeding in the 1st year of life.
- Pour 1 teaspoon of bran into half a glass of boiling water.
- Cook for 10–12 minutes covered.
Strain the resulting broth through cheesecloth and add to the porridge. vegetable puree or jelly, distributed into several doses throughout the day.
You can start giving bran to your baby as early as the tenth month of life.
Recipe for a decoction for complementary feeding in the 2nd year of life:
- 1 glass of boiling water;
- 1.5 teaspoons of dry bran.
The broth should be filtered, cooled and distributed into several doses throughout the day.
For older children, after three years, it is recommended to give dry wheat bran in courses up to three weeks. But first you need to discuss this issue with your pediatrician. It is not advisable to give them to your child constantly, as this can have a bad effect on the functioning of the child’s intestines. At first, the doses should be small, in the second week they can be gradually increased, and in the third week they can be reduced again. You can give your child no more than 1.5–2 teaspoons of wheat bran per day. They should be distributed into several doses per day. It is first necessary to carry out heat treatment by calcining the bran in the oven for 15 minutes.
For diabetes
If there are no concomitant diseases for which the use of bran is prohibited, then this product can be successfully used in the prevention and treatment of diabetes. Bran makes the process of digesting food longer and prevents glucose surges.
Recipe for preparing bran for diabetes.
- Steam the bran with boiling water.
- After 30 minutes, the water must be drained.
- Add the resulting mass to food.
This helps reduce the glycemic index of any product. You can eat bran in pure form with water or rosehip infusion in small quantities. It is better to take them in the morning on an empty stomach. It is important to use the prepared mixture on the same day. The next day the product will be useless, because it will have time to lose all its healing qualities.
The ideal regimen for taking bran for diabetes is 3 weeks of continuous use, then a week break. And so on. This is necessary to avoid the body becoming accustomed to this product.
When following a diet
Bran is an affordable and inexpensive remedy for weight loss. If you eat a small portion of bran before the main meal, your stomach will be filled and your appetite will decrease. Remains of food that have not had time to be absorbed will be quickly eliminated by the body. In order for the bran to swell and fill the stomach, you must definitely drink it with water: at least 1 glass of water should be per 1 tablespoon of the product.
Try replacing one meal with a glass fermented milk product with a spoonful of bran and you yourself won’t notice how the arrow on the scale shows a lower value
It is allowed to “sit” on such a diet for no more than a month, because bran is a strong adsorbent. Consequently, there is a danger of removing beneficial substances from the body along with toxins. You should start taking bran gradually, 1 teaspoon 15–20 minutes before meals, 2–3 times a day. Then the daily dose is increased to 3 tablespoons and divided into 3 doses. Eating more will have the opposite effect and overweight will come back again.
Cheese balls with bran
- Bring a small amount of low-fat sour cream to a boil, add wheat bran to it.
- Mix well and let cool.
- Add hard grated cheese, vegetable oil, a quarter of an egg and enough flour so that you can roll the resulting mass into balls.
- Bake in the oven until the balls are browned.
Porridge with bran
- Take 150 ml skim milk, 2 tablespoons oat bran and 1 tablespoon of wheat.
- Pour the bran with milk, stir, bring to a boil and cook for several minutes over low heat, remembering to stir continuously.
- You can add a little sugar and a pinch of vanilla to taste.
- Then remove from heat and let sit for a few minutes.
The result will be low-calorie, but at the same time tasty dish. It is best to eat it for breakfast to start the weight loss process in the morning.
Bran on the Dukan diet
Pierre Dukan considers bran one of the healthiest products available to the modern consumer. They affect digestion on two levels simultaneously:
- By absorbing liquid, bran increases in volume many times over, thereby filling the stomach and causing a feeling of satiety.
- Bran acts on the intestines, preventing absorption fast carbohydrates and binding cholesterol.
Dukan considers oat bran to be the most suitable for his diet. High Quality sifting medium grind. The daily dose recommended by Dukan depends on the phase of the diet:
- in the “attack” phase, it is suggested to consume 1.5 tablespoons of bran per day;
- in the “cruise” phase - 2 tablespoons;
- in the “consolidation” phase - 2.5 tablespoons;
- in the “stabilization” phase - 3 tablespoons.
Simple recipes for the Dukan diet
Dukan bran bread.
- Mix 2 tablespoons of oat bran, 1 tablespoon of wheat bran, half a bag of baking powder.
- Grind with a blender or coffee grinder.
- Add 1 tablespoon low-fat cottage cheese and 1 egg.
- Bake the prepared dough for 4 minutes in the microwave.
Bran bread according to Dukan's recipe will help you lose weight
Dukan bran galette.
- Take 1 egg, 2 tablespoons of oat bran and 1 tablespoon of wheat bran, add a pinch of salt, mix.
- Pour in 1–2 tablespoons low-fat kefir, if desired, the recipe can be supplemented with processed cheese.
- Bake for a few minutes until done.
Healthy recipes using wheat bran
Based on wheat bran you can prepare miraculous remedies to maintain health. They are also great for adding to scrubs, skin or hair masks, etc.
For constipation
Pass through a meat grinder:
- 100 g wheat bran, pre-steamed;
- 100 g raisins;
- 200 g prunes.
Consume the resulting mass during the day in 3 doses, drinking a glass of water each time.
Prunes have a mild laxative effect, perfectly complementing the effect of taking bran
For bronchitis, tonsillitis, pharyngitis, pneumonia
- Wash 400 g of wheat bran, pour 1.8 liters of boiling water into it.
- Cook over low heat for 10 minutes.
- Mix the strained broth with burnt sugar.
Instead of tea, drink 1 glass of this hot drink 3-4 times a day.
For gout
- Pour 200 g of wheat bran into 1 liter of boiling water and boil for an hour.
- Strain, squeezing well, then strain again, but without squeezing.
Use the resulting decoction one day before. You can add it to first courses and sauces.
Bath for sensitive skin
Make a small bag out of gauze, place 2 cups of bran in it, and put it in a warm bath for half an hour. Then squeeze the bran well and add it to the bath hot water. Take the procedure for at least 15 minutes.
Good health to all site readers!
Today we’ll talk about a dietary food product that for a long time was considered feed for poultry and livestock, and for humans it was simply a waste product during grain processing. Although, how to say. In pre-revolutionary Russia, this product helped many people maintain a tolerable existence and at the same time maintain health.
What will we talk about? About bran. As always, we have extremes: either we consider something a panacea for health, or we brand it as harmful product. We will talk about how useful bran is and whether eating it has contraindications. So, "Bran - benefits and harm."
Bran. What is this product
After the grain harvest is harvested, it needs to be given a marketable appearance and everything must be done to ensure that the grain can be eaten. Byproduct such processing - hard shell- this is bran. It doesn’t matter whether it’s rice or wheat, rye or barley, oats or buckwheat. When processing any grain, waste remains - bran - the shell of the grain in the form of tiny dust or husk.
This husk is formed after the grain has been ground, cleaned and sent to be made into cereal or flour. Not very healthy food is prepared from this flour. buns, from which we recover safely by gaining weight. And bran is that secondary product of grain production, the use of which will prevent us from gaining weight. It is simply impossible to gain weight properly from eating bran.
What is the composition of bran
The composition of bran, i.e. grain shell, includes carbohydrates, proteins, fats, minerals and vitamins. But more than half of its composition, bran contains coarse fibers or fiber.
- Substances: ash, starch, mono and disaccharides, unsaturated fatty acid, protein, water, dietary fiber,
- Vitamins: PP, B1, B2, E,
- Minerals: selenium and magnesium, potassium and zinc, iron and phosphorus, sodium and calcium, chromium and copper.
Bran - why are they needed and what are the benefits?
It seems that bran is just garbage, waste material. But it's not that simple. Bran is a very valuable food product, both for healthy people, and for those who want to improve their health.
The product called bran contains sufficient quantity dietary fiber or fiber, as well as carbohydrates, polyunsaturated fats, protein and protein. The vitamins and microelements contained in bran are also very valuable. Therefore, bran is included in the composition dietary products . Bran saturates well, but at the same time has low calorie content .
Bran contains beta-glucan. The polysaccharide beta-glucan has the ability to bind fatty acids together in our intestines and, thus, quite noticeably lower cholesterol levels . This means that we can conclude that bran helps cleanse blood vessels.
Bran contains a lot of the trace element selenium. Selenium in connection With vitaminE takes part in all oxidation processes in our body and is always involved in the synthesis of DNA cells. There is enough selenium in bran. And this is good, because without it the human body cannot be healthy. The champion in selenium content is wheat bran.
For those suffering diabetes mellitus bran is very useful. After all, if you add bran to food, it will allow change glycemic index virtually any product, reducing its number. Bran for patients with diabetes is a way to expand the nutritional menu. And for those who are in a state of prediabetes, this is a good prevention.
Regular consumption of bran with food not only reduces blood sugar, but also metabolism improves, and immunity is strengthened .
Bran is the main source of fiber - coarse fibers and microelements. This grain husk, like a brush, removes everything unnecessary in our body, helps intestinal motility and easily copes with constipation .
Bran absorb a lot on myself toxins accumulated in our body as a result of life activity. These are quite coarse fibers; they are not digested by the body and are not absorbed. They just swell inside the intestines and how regular brush it is cleaned and absorbs excess water, fats and toxins like a sponge.
Thanks to regular consumption of bran with food beneficial microflora intestines increases their growth , because there is a sufficient amount of fiber and nothing prevents it from multiplying and performing its tasks well. For example, when treating dysbacteriosis The diet includes dishes with the addition of bran.
At healthy intestines and a person’s appearance becomes healthier and more attractive. After all hair, nails and skin have a more well-groomed appearance. And this is possible thanks to the introduction of bran into the diet.
Bran is a natural calorie blocker, thanks to which you can regulate your weight . This product gives you a feeling of fullness. After all, bran, when it gets into the stomach, swells there and it seems to us that we are already full. But you need to remember that without additional physical activity When using bran for weight loss, it will be difficult to achieve results. Bran is not a panacea for weight loss, but only a component of a set of weight loss measures.
Who needs to eat bran
To all healthy peopleto maintain and normalize weight And for the prevention of diseases, especially colon cancer. Bran is part of a healthy diet.
And also to those suffering:
- diabetes mellitus
- atherosclerosis
- hypertension
- disorders of the gastrointestinal tract
- biliary dyskinesia
- atony of the gallbladder (with stagnation of bile)
- stomach and duodenal ulcers in remission
- constipation
- obese
- skin diseases
- diseases urinary tract and kidneys
- prostatitis
- decreased immunity
- infectious diseases, especially viral and colds
- allergies
Where can you find bran
Bran can be purchased in pharmacies and supermarkets among diabetic products and dietary foods. And also in the market.
It must be remembered that the environment is disturbed and polluted, therefore, in order to reduce the effect of toxins and other harmful substances on the body, bran must be disinfected as much as possible. To do this, you can use water, soaking the bran and then draining it. Also an oven, and sometimes a microwave, but in this case some of the vitamins may lose their properties.
Is it possible to give bran to children?
In order to normalize the functioning of the digestive tract, children only after 3 years of life can be givenand only after they have been pre-soaked in water. Bran is consumed along with the main food.
Carefully! Bran is harmful!
An excess of bran in the diet is not good. You cannot eat bran in large quantities, because the rapid elimination of food, which occurs due to the action of bran, deprives our body of many useful nutrients; they simply may not have time to be absorbed into the body.
This can inevitably cause colic, bloating and heaviness of the abdomen, stool retention and diarrhea, as well as disrupt the balance of microelements and vitamins within the body.
You cannot eat bran without heat treatment. In the shell of the grain, which during processing turns into bran, there is a substance that is not digestible by humans even when frequent use may simply become toxic. Store-bought and pharmacy bran has already undergone such processing, but loose bran from the market has not.
People who accept medicines, you need to know that bran is an absorbent. Their effect on drugs is the same as that of activated carbon. They can either reduce the effect of the drug or eliminate it altogether. Therefore, if you are taking medications with meals, consult your doctor about whether and when you can consume bran.
Contraindications for eating bran
Patients with stomach and duodenal ulcers, acute form gastritis and exacerbation of colitis, bran can be harmful. After all, their fibers are very coarse. But in the remission stage of these diseases, bran is even indicated for dietary nutrition.
How to choose bran
High-quality bran should be dry and have no taste or smell. UsuallyThe bran is crumbly, but is now increasingly sold formed into granular balls or cubes.
The quality of bran can be assessed using the following criteria:
- smell whether or not the bran has a moldy smell,
- try it - there should be no bitter taste impurities, because it is still a product of grain processing with the initial content of yeast in it
- The color of the bran is usually gray-brown
How to store bran
Bran should be stored in airtight jars, tightly closed, in a dark and fairly dry place. It is correct when bran is sold in sealed packages.
How to eat bran
Bran is always food additive . It is better not to eat bran as a separate product. After all, if we eat them dry, then during the process of digestion in the stomach and passage through the intestines they do not have time to perform all their beneficial functions.
Before you eat the bran, you need to soak it by filling it with water for half an hour. Then the water must be drained and the swollen bran added to the dish. For example, regular buckwheat with onion sauté, to which bran soaked in water was added.
Bran is usually added to porridges, salads, soups, and cutlets.By adding bran to flour, we make baked goods healthy.
You can consume bran no more than 30 grams per day.
Treatment with bran
You need to start bran treatment with small doses: no more than 1 or 2 teaspoons per day for one week, gradually increasing to the daily norm of 30 grams.
When eating bran, the body needs more water, than usual. Therefore, if you consume dry bran, be sure to wash it down with water.
Treat with bran in cycles:
- 10-12 days: One teaspoon of bran should be diluted in half a glass of hot boiled water. Let it brew. Strain and drain the water. Eat this portion, divided into three parts, during the daytime.
- 2 weeks: Pour two tablespoons of bran with half a glass of the same water. The resulting gruel should also be eaten three times.
- 2 months: Use two teaspoons of dry bran with meals, adding it as a seasoning to various dishes throughout the day.
As you understand, moderation is important in everything. Yes, bran is indeed useful, but its excess is harmful. Therefore, approach any innovations in your life wisely and gradually. Good health to you!
Bran represents outer shell grain, which is removed from grain crops during their processing to obtain flour. Oat, rice, rye, barley and wheat bran are available 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 intestinal function.
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- granular;
- crushed;
- in the form of flakes.
Show all
Chemical composition and calorie content
Wheat bran is low calorie dietary product, which contains a large number of useful microelements. All indicators and substances are given per 100 g of 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 |
| Calorie content | 246 kcal |
The chemical composition of bran is rich in plant fibers (they make up 43% of total mass product) and unsaturated fatty acids Omega-3 and 6.
Varieties of bran
On the shelves of stores and pharmacies you can see wheat bran of several varieties:
Granular ones are considered the most useful. They passed the minimum 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 product nutrition for the human body, but as biological active additive to human food they solve the problem balanced nutrition, support normal metabolism and provide the body with useful substances.
The course of administration should begin with 1 tablespoon of fiber, gradually increasing its amount. The maximum allowable amount of bran per day per adult is no more than 30 g.
The first course should not exceed 10 days. For people who periodically consumed bran, the duration of the course can be increased to 1 month with a break of at least 2 weeks. The storage conditions for this product must be observed. Bran should be stored tightly closed jar at room temperature, shelf life - 12 months.
Use in adults
Fiber should be poured hot water for 20 minutes, and then consume, or drink a large amount of any drink immediately after drinking them. Bran can be washed down not only with water, but also with any other liquid (juice, fruit drink, compote, kefir, etc.). You can prepare 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 their volume feces.
Admission rules for children
For preventive purposes, bran can be introduced into a child’s diet from the age of two. You should start with half a teaspoon per day, gradually increasing the dosage so as not to cause digestive upset.
When consuming this product, you should drink enough water, since the plant fibers contained in the bran have their positive action only when they swell. In baby food, finely ground bran should be used and always in steamed form. Regular use Wheat bran in a child's diet can improve his health.
During pregnancy
While carrying a child, many things are contraindicated for women, from food to some medications. During pregnancy, women often suffer from overweight and problems with the gastrointestinal tract. Bran is actively used for the treatment and prevention of constipation, loss of appetite and extra pounds, as well as the prevention of vitamin deficiency. The daily norm of dry product for pregnant women is 30 grams. The reception should be divided into three doses. 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.
While breastfeeding
If a woman ate bran while carrying a baby, then after his birth you should not refuse to eat it. 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 child’s well-being.
If your baby does not have an upset stomach, you can continue to use them. It is important not to exceed the daily dose - 30 g. Beneficial substances enter into 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 case of irregular bowel movements, constipation or dysbiosis in a child or mother in order to return her figure to normal.
For weight loss
Diets based on dietary fiber help to smoothly lose weight and normalize metabolism. A portion of bran can replace whole reception food. To lose extra pounds, you can eat bran with kefir or natural yogurt as dinner. To do this, mix 2 tablespoons of bran in a glass of kefir, give it time to swell and drink. The feeling of fullness will last long and the desire to eat at night will disappear. This method can also be used as a snack.
In addition to this, in dietary nutrition You can use bread with wheat bran or cereal with added fiber.
Such a diet will help you not suffer from hunger while losing weight and will bring many benefits to the body.
Benefits of wheat bran
| Benefitfor adults |
| Normalization of the gastrointestinal tract and reduction of body weight. 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 appearance of arrhythmia, tachycardia, reduces cholesterol levels and the number of atherosclerotic plaques |
| Strengthening bone tissue, prevention of osteoporosis |
| Metabolism acceleration, regulation water-salt balance, excretion excess liquid from the body |
| Renewal of skin cells, increased growth of nail plate and hair. |
| Strengthening vision |
| Protecting humans from infections and viruses, supporting immunity |
| Nervous system protection |
| Reducing sugar levels |
| Maintaining Liver and Gallbladder Health |
| Detoxification |
| Normalization of blood clotting |
| Benefits for children |
| Strengthening the immune system. Immunity is formed in the large intestine. Fiber eliminates the manifestations of dysbiosis, normalizes intestinal function and strengthens the child’s immunity |
| Protection against colds |
| Relieve constipation and treat intestinal disorders by improving bowel function |
| Treatment of obesity. Fiber causes a prolonged feeling of fullness, as a result the child does not want to eat longer |
| Restoring pancreatic function |
| Treatment of dysbiosis. Plant fibers are a breeding ground for reproduction healthy microflora intestines |
| Restoring normal mental state |
| Removing toxins, waste and allergens from the body |
| Increase in hemoglobin |
| Strengthening bone and muscle tissue The child has |
| Improving memory and brain function |
| 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 is irritating to the intestinal mucosa. They should not be eaten by people suffering from diseases such as gastritis, ulcers, pancreatitis, diarrhea, and postoperative syndrome. At excessive consumption This product removes useful substances located on the walls of the stomach and intestines from the body, and also washes out calcium.
To avoid this, you should not consume more than 30 g of bran per day or consume 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 sitting on low calorie diet, since 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 heat treatment of fiber reduces the harm of this acid, so it is very important to take bran in steamed form. After heat treatment, bran fibers do not interfere with the absorption of minerals.
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Health 04/03/2014
Dear readers, today on the blog I want to continue the topic of our health and gaining harmony. I think I’m not the only one who has noticed that today many people are increasingly thinking about the benefits and quality of what we eat. After the boom of fast food, which fell on our heads, or rather, on our stomachs, we begin to think: is it really useful to constantly consume everything that is so persistently offered? Some were simply fed up, others, perhaps, had time to feel certain problems with health. However, more and more more people start to get interested healthy eating And healthy food. Everyone will probably agree that our diet directly affects our health. So, if you are planning to change something in your lifestyle, try to start with nutrition.
One of the trends that Lately can be traced both in the information field of the Internet and among many of my friends - the use of bran. I recently met a friend whom I knew all along as an overweight person. And imagine my surprise when I saw her noticeably slimmer. The woman is already well over 50, and this is an 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 naturally raised a logical question in me: “How?” In response, I heard that there were attempts to go on strict diets, but a sharp restriction in food was difficult, and the risk of developing side health problems as a result of this was quite high. So she chose a gentler path for herself - she simply revised her diet, eliminated meals after 18.00 and... began to eat wheat bran. It is to them that she attributes the success of her current figure.
By the way, this same wheat bran has become “ compulsory program"in the power supply system of many stars. Nutritionists vied with each other about them, recalling also oat bran. By the way, we recently talked about them in an article
Today we’ll talk about the benefits and value of wheat bran.
Wheat bran. Compound.
Wheat bran itself is a product of flour milling, which until recently was considered a waste and was mainly used as livestock feed. It was once upon a time that our ancestors ate bread made from whole grain flour, but today we use baked goods made from the most refined flour, depriving ourselves of the benefits whole grain. But all that is separated during grain processing - the grain shell, the germ and the aleurone layer of the endosperm and contains about 90% of all important and valuable substances. This “waste” is called bran. Chemical composition of bran:
- Vitamins A, E, as well as group B: B1, B2, B6, B6
- Micro and macroelements: potassium, calcium, magnesium, phosphorus, sodium, copper, iodine
- Healthy fatty acids (Omega-3, Omega-6, pantothenic acid - beneficial effect on the gastrointestinal tract)
- The main “richness” 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. Calorie content : 150-200 kcal per 100 g. The product is quite light, but very nutritious. Gives a feeling of fullness and does not add “reserves” at all; on the contrary, it works on their disappearance.
Wheat bran. Benefit.
- 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 in the intestines it dilutes 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, waste. 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 functioning of the liver and pancreas.
- The benefits of wheat bran in fight against overweight and diabetes . Again, the fiber contained in wheat bran comes to the fore - it slows down the process of carbohydrate absorption, and therefore reduces the rate of increase in glucose levels. Swelling in the stomach, bran creates a feeling of fullness, preventing overeating.
- The benefits of wheat bran for the heart and blood vessels . By taking bran, we normalize the functioning of the cardiovascular system. B vitamins work to lower cholesterol levels in the blood, thereby preventing the appearance of atherosclerotic plaques. Potassium and magnesium are also beneficial for the heart and blood vessels, which reduce the risk of myocardial infarction, tachycardia, arrhythmia and other “heart” problems.
- Maintaining “female” and “male” health . Wheat bran benefits both the strong and weak halves of humanity. The fatty acids contained in bran maintain the necessary estrogen balance. This serves as an excellent prevention of diseases such as breast cancer, endometriosis, and so on. And men, consuming wheat bran, can count on normal functioning prostate gland and maintaining your male power.
I suggest watching the video, which explains everything about bran in great detail. 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 thing, 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 also started selling them. 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 flavors, and even sugar or salt can already be added to the granules to enhance the taste. Such a product will not cause harm, but it will also provide less benefit than ordinary ground bran.
Good, unspoiled bran should have a reddish-yellow and gray tint and be practically tasteless and odorless. The main thing is that there is no rancidity or sour taste.
Wheat bran. Reviews.
But those who have already tried the effects of wheat bran can confirm their effectiveness. In particular, the first thing that can be noticed after a course of consuming bran is an improvement in the condition of hair, nails and skin. In addition to the fact that with bran we receive useful substances necessary for tissue regeneration, tuned to correct work the stomach absorbs them correctly. That is, the absorption of all vitamins, macro- and microelements increases, which cannot but affect our appearance.
A natural consequence of consuming wheat bran is the normalization of stool and the coordinated functioning of 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 improves vision.
By the way, wheat bran is often used to prevent cancer.
How to use wheat bran.
By analogy with oat bran, wheat bran can simply be added to your food as part of all kinds of dishes - salads, soups, meat dishes and of course porridge. You can also begin your acquaintance with this product by eating wheat bread with bran. And, of course, the bran can be eaten separately.
There are two options: dry or pre-soaked. If you want to try bran in dry form, take it before meals, be sure to wash it down with at least one glass of liquid. Or pre-soak the required portion of bran in boiling water and leave for half an hour. Then simply drain the water and consume the bran as is or add it to any dishes.
Introduce wheat bran into your diet as you would any New Product, you need to gradually. We start with one teaspoon per day and during the first two weeks we increase the daily volume to three teaspoons. (1 tsp three times a day). Gradually increase the consumed amount to three tablespoons per day (one for each of three meals).
Wheat bran. Dosage per day.
3-4 tablespoons of wheat bran per day is the norm that should not be exceeded when consuming this product, so as not to upset the balance necessary for the body substances.
Typically, 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 to cleanse the intestines and normalize stool.
Tasty, 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, washing down with plenty of water.
Try cooking bran cakes according to Pierre Dukan .
Take 1 tbsp of wheat bran and 2 tbsp of oat bran, add 1 egg and 1 tbsp. dietary soft cottage cheese. Mix everything, leave for half an hour and bake in a well-heated frying pan without oil. These flatbreads can be heated, can be eaten instead of bread, and store well.
Wheat bran for children
Such useful product can be entered into children's menu, starting from the age of over the first year of life. You can prepare soups and porridges using bran decoction: 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 can use 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 it during the preparation of porridges and soups.
Wheat bran for weight loss. Diet.
A diet aimed at smooth weight loss and normalization of metabolism often dictates taking wheat bran. This is quite logical, given the properties of wheat bran and their effect on the gastrointestinal tract. After all, a portion of bran may well replace, if not a full meal, then certainly one of the snacks.
In particular, nutritionists advise eating wheat bran with kefir as an evening meal. A couple of tablespoons of bran should be mixed with a glass of low-fat kefir or yogurt. It is advisable to let them stand for 40-60 minutes to swell. Such a vitamin dinner is healthy, nutritious and completely dietary. And the feeling of hunger will definitely subside.
Homemade bread with bran. Recipe.
For those who want to bake their own homemade bran bread, I suggest watching the video recipe.
Wheat bran. Harm. Contraindications.
Contraindications to the use of wheat bran are peptic ulcer stomach, colitis, problems with duodenum. Consultation with a doctor before introducing wheat bran into the diet is mandatory for those who suffer from chronic gastritis, gastroduodenitis, pancreatitis and cholecystitis.