Granulated bran - their benefits and our risks. How to use bran correctly: the opinion of nutritionists, nuances, recipes

It is necessary to introduce bran into the diet gradually - since there are very few natural dietary fibers in our food, the body needs to be given time to get used to them. Act according to the principle “you can’t spoil porridge with butter” (which is especially sinned by ladies who tune in to fast weight loss) is absolutely impossible - it will not be possible to either lose weight or improve your health, but constipation, bloating and pain in the abdomen will be the inevitable consequences of excessive zeal.

The initial dose is no more than 2-3 tablespoons or 10-15 grams per day.

Bran requires a lot of liquid. It is by contacting with water and increasing the volume by 2-3 times that dietary fibers acquire their beneficial properties. The lack of fluid will lead to the fact that dietary fiber will “get” it from the intestinal contents, instead of normalizing motility, causing constipation. Non-granulated bran is best prepared in advance: “steam” with boiling water or hot broth, or mix with milk, yogurt, kefir and let it brew, thus turning it into a proper and healthy breakfast.

In the same way, instead of dry breakfast, you can use Lito granulated bran with different flavors. Many people add them instead of croutons to soups and salads - in the latter case, again, you need to remember about a sufficient amount of liquid.

If the body normally perceives the first portions of bran - there is no bloating, constipation, pain - you can gradually increase the portions, bringing them to 2-3 tablespoons 3 times a day. The maximum allowable dosage for weight loss or body cleansing is 60 grams (12 tablespoons per day). In such quantities, bran can be consumed from 4 to 12 weeks in a row, during this period the results were obtained in most of the studies mentioned. After that, it is better to reduce the dosage to 25 grams per day recommended by doctors, and use it constantly as a component proper nutrition.

Many people are forced to take medication for life. Since bran is a natural sorbent, the interval between meals with this supplement and the medicine should be at least 2 hours. Or take the medicine on an empty stomach no later than half an hour before a meal. If among the drugs there are means to normalize intestinal motility (for constipation or diarrhea), it would be right to consult a doctor and adjust the dose, and possibly even cancel them.

Recipes for proper nutrition

Bran can be eaten not only as an independent dish, but also added to cereals, casseroles, dishes from minced meat. By the way, 3 - 4% of bran by weight of minced meat will not only enrich ready-made cutlets, meatballs or meatballs with dietary fiber, but also make them softer and juicier, retaining moisture during cooking. Bran is recommended to be added to the breading, again, to keep all the juices inside the dish. And by adding them to flour, you can make baking healthy and less high-calorie.

Here are some delicious recipes healthy meals(ingredient weight is calculated for 1 serving):

Pumpkin casserole with rice.

Grate 120 g of pumpkin on a coarse grater. Boil until half cooked 30 g of rice. Mix pumpkin, rice, add 10 g of bran and 30 ml of water, salt. Bake in the form for 25 - 30 minutes, then grease with sour cream and return to the oven until golden brown.

Vegetable pudding.

Dice 1 potato. Grate 1 carrot on a coarse grater. Add 10 g of bran and 80 g of cauliflower inflorescences. Salt, cook in the oven for 20-25 minutes.

Pancakes from cottage cheese and bran.

Mix 2 tablespoons of bran, 1.5 tbsp. l. soft fat-free cottage cheese, 1 egg. Fry in a preheated non-stick pan, pouring all at once or dividing into 2 pancakes (depending on your preferred servings) until golden brown.

Cutlets from potatoes and bran.

40 g of bran pour 40 ml of milk, let stand for 15-20 minutes. Boil 200 g potatoes in their skins, peel and crush. Add to puree 10 g. butter, 1 egg and prepared bran, mix well, salt to taste. You can add fried until transparent onion(taste). Form 3 cutlets, roll in 10 g of bran (breading)), cook in a pan or in the oven

An article about varieties of bran. Their benefits and harms to the human body.

Bran in human nutrition began to be used not so long ago. Previously, they were prepared for feeding animals. And now this useful product people use. It contains many valuable micro and macro elements that are important for maintaining a healthy body.

The spent parts of grain crops occupy one of the main roles in a healthy diet. There are many types of grind. Each one brings some benefit for the body. Whether this is true or not, we will try to figure it out in this article.

What is bran?

Bran is the “waste” part of cereals, some also call it waste. To understand in detail, imagine a grain in a shell. The internal content is the part that goes to flour processing. What remains is the husk with some of the cereal, and is the bran.

It is in the spent part of the grain that a large amount of minerals and trace elements is contained. Despite the fact that there are several types of bran, the most valuable property of each of them is the presence of fiber. There are several types of bran:

Flax bran
Buckwheat bran
barley bran
rice bran
Oat bran
Amaranth bran
Rye bran
Corn bran
mustard bran

The most common are oat, rye, wheat bran. Less used, but just as valuable, are rice, barley, buckwheat and amaranth.

Mustard, corn and flaxseeds are rare types of bran. Use them for cooking recipes and for general health organism.

Some types of bran are part of seasonings

Bran: benefits and harms to the intestines

Bran contains a large amount of fiber. It is dietary fiber that has a beneficial effect on the digestive system. Intestinal peristalsis improves due to the synthesis of B vitamins by beneficial bacteria. They actively develop in the large intestine, which protects it from dysbacteriosis and constipation.
"The disease of kings" or constipation is especially effective in eliminating bran. In just 10 days of application, you can see the first result. Towards normalization intestinal flora it is better to approach comprehensively. Respect the measure and sufficient use clean water
For the benefit of the intestines, start using bran 1 teaspoon per day. Then, as the body gets used to it, increase the dosage to 3 tablespoons. Focus on your well-being and the result of using a coarse grinding product

Remember that an adult should drink at least 1.5 liters of pure water per day. And that's not counting tea, fruit drinks and other drinks. With the use of bran in food, you need to consume at least 2 liters of water per day.

Drink enough water throughout the day

Like any product, bran has contraindications. Their use is not recommended in the following cases:

With exacerbation of diseases (colitis, peptic ulcer intestines). As soon as the disease recedes, you can start using 1-2 tsp again. cereal bran
When you receive medicines due to the large amount of fiber, bran can impair the absorption of the drug into the intestinal wall. And then the medicine will be ineffective
Overuse. Can cause gas and other intestinal troubles up to the formation of fecal stones

When eating bran, you should observe the norm

Wheat bran: benefits and harms, application

Application of wheat bran:

What is wheat bran used for? First of all, it is a food product. It can be used as an addition to the main food or consumed separately.
The peeled part of wheat grains has a lot of healing properties and is used to improve performance. of cardio-vascular system, digestive organs, in the fight against oncological diseases, diabetes to lower sugar levels overweight(to suppress appetite)
They are also used to prevent atherosclerosis, varicose veins, with stasis of bile, functional diseases liver
Wheat bran is often used in cosmetology. Based on them, face and hair masks are made. Also, infusions containing wheat grinding are added for bathing in the bathroom.

Face masks based on wheat bran intensively nourish, tone and tighten the skin

The benefits of wheat bran

The benefits of wheat bran lies in the presence of a large number of substances present in grain shells:

aleurone layer
endosperm
grain germ
flower shell
vitamin groups: B, PP, E

In addition to all of the above, wheat bran contains more than 40% of dietary fiber, enriched mineral composition: magnesium, potassium, sodium, iron, phosphorus and other elements.

The use of wheat bran contributes to the formation of the hematopoietic system, stimulates intestinal motility, cardiovascular activity, genitourinary system, regulation nervous activity, immune protection. Among other things, bran normalizes blood sugar levels, removes toxins, cleanses blood vessels of cholesterol.

The use of wheat bran removes toxins from the body, normalizes bowel function

The use of wheat bran for just three days can regenerate the intestinal mucosa, eliminate the lack beneficial bacteria and establish the necessary metabolic processes. At daily intake in eating bran, you can notice improvements in the functioning of the liver and pancreas
Even diseases such as tachycardia, atherosclerosis, angina pectoris, and arrhythmia recede. Regular use of wheat bran regulates the level of pressure, tones up blood circulation. And hair, nails and skin will shine again with health
Bran will help people suffering from heartburn. Just one teaspoon will neutralize the gastric juice and eliminate the trouble. Wheat bran also lowers glucose levels, is excellent remedy in the prevention of hemorrhoids and cancer
Another valuable feature is their weight reduction. Due to their structure, bran “swells” when it enters the stomach, taking up sufficient space. Due to the increased volume of the stomach, the feeling of hunger is dulled, the appetite decreases and as a result, weight loss occurs.

Wheat bran promotes weight loss

Harm of wheat bran

Like everything else, wheat bran should be consumed in limited quantities and washed down. enough water. Otherwise, metabolic processes may be disrupted.
Wheat bran should not be consumed by those people who are allergic to wheat cereal. With exacerbated diseases of the stomach, intestines, liver and pancreas, bran should be removed from the diet
When the patient's condition returns to normal, they can be returned to the menu again.

You can find wheat bran in combination with various berry and fruit flavors. They are available for sale in any pharmacy or specialized department of the supermarket. Bran is not a drug

Flax bran

Flax bran is low in calories. The energy value is only 250 kcal. They are derivatives flax seeds. They are loved by those who are on a diet.

Just one teaspoon of crushed bran, washed down with a glass of water, can bring your weight back to normal every day. They can be added to porridge, kefir, yogurt or simply washed down with water. Doctors often prescribe this species bran to combat diseases of the stomach, intestines, liver.

According to statistics, a person loses from 2 kg per month, if you start your day with one teaspoon of flax bran, washed down with liquid.

Flax bran

Buckwheat bran

Buckwheat bran is ideal for those who are prone to allergies. This is due to the absence of gluten and gluten. They contain a large amount of proteins and amino acids. Such bran is poor in carbohydrates, but contains a lot of protein. Their calorie content is 364.6 kcal
Buckwheat bran is suitable for bowel cleansing, sugar reduction and blood pressure. They also reduce appetite and have a beneficial effect on the flora of the gastrointestinal tract.
In cooking, buckwheat bran is used instead of flour for making meatballs, baking, and baking. They can be added to yogurt, kefir, milk

Buckwheat bran

barley bran

Barley bran is one of the types of bran that contains maximum amount vegetable fibers
They help cleanse the body of fatty plaques and remove excess cholesterol.
In general, the use of barley bran normalizes the work of the whole organism, cleansing it of toxins and toxins.

Barley bran is obtained from barley by separating the husk from the grain

rice bran

Rice bran contains so necessary for the body: thiamine, vitamins A and E, niacin, soluble fiber, many trace elements. Helps lower cholesterol
The type of rice bran is similar to oat bran. Only to get the effect they need two times less. For example, you can get valuable substances from 2 tablespoons of rice bran instead of half a glass of oatmeal.
Rice bran is widely used for the manufacture of vitaminized concentrates, for the preparation of grain mixtures, in cooking for the preparation of bread, biscuits, cocktails.

rice bran

Oat bran

Oat bran, like rice bran, contains a large amount of soluble fiber. In just a couple of weeks, with daily use of half a glass of this bran, you can reduce high performance cholesterol by 8%.

Oat bran is used in cooking for the preparation of dishes such as cereals, bakery products, desserts.

Oat bran

Amaranth bran

Amaranth bran comes from a plant called amaranth. It grows in mountainous Asia. Perhaps, amaranth bran is one of the most useful in terms of the content of trace elements, minerals and vitamin groups. Bran of this type does not contain gluten, they can be used by people with allergies
In terms of the amount of lysine in the protein, amaranth bran is twice as much as wheat. In addition, the composition contains the most important lipid fraction - squalene. Thanks to this trans-isomer, the body is cleared of carcinogens, salts heavy metals and other harmful compounds
Chips, baby food, pasta, pastries are prepared from amaranth bran. If you smell amaranth bran, you will feel a nutty aroma.

Amaranth bran is very nutritious

Rye bran

One common type of bran is rye bran. Overweight wrestlers choose this food for its pleasant taste and good adsorbing properties. In these bran only 190 kcal. During their use with liquid, swelling occurs inside the walls of the stomach.
So, you get a feeling of fullness. And, if we keep in mind that the fiber content in rye bran takes long time on its digestion, then the feeling of hunger will not bother you for a long time
Rye grinding serves as a kind of normalizer of blood cholesterol levels. Thereby, daily use bran is an excellent prevention of cardiovascular diseases
In addition, rye bran, exactly like other species, acts on the intestines as a laxative.

Rye bran can be used as an additive to food: soups, casseroles, pastries, drinks.

Rye bran is made from cereals such as rye.

Bran granulated

There are several types of bran: granulated or molded and loose, which come directly from the places of grain processing. More useful, with a lower content of impurities, are loose bran. But granular ones are also good for the body, only they have a little more calories.
By the way, rarely does a manufacturer reveal this secret. It is explained simply. The fact is that to create granules, an impurity is needed - flour. This is what gives her extra calories.
To check how much flour was spent on shaping the pellets, read energy value bran on the package. Low-calorie bran, so effective in losing weight, are bran with values up to 220 kcal. Despite the fact that granulated bran contains more calories, most fans healthy eating choose this product
It is considered more convenient to consume. Granules can be used as an additional snack between meals. The aesthetic shape of the dishes will allow them to be used not only at home, but also at work or in other public places.
Granulated bran looks like crackers. Yes, and according to many who have tried bran, they also have something in common in taste.
The size of the granule depends on the manufacturer. The quantity in the package is mainly 200 g. But there are also manufacturers who can hold up to 500 g of bran

Bran is the easiest food

Despite the usefulness of cereal grinding, the rate of use should be observed. Then it will be extracted maximum benefit from the consumed product.

This article lists the most popular types of bran that are eaten, as well as some other varieties of parts of cereals. They are used in pharmacology, the agricultural industry and in cosmetology. Before use, read the product, be healthy!

Video with Elena Malysheva: Useful properties of bran

Health 03.04.2014

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

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

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

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

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

Wheat bran. Compound.

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

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

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

Wheat bran. Benefit.

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

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

Wheat bran. Where can I buy

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

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

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

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

Wheat bran. Reviews.

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

A natural consequence of the use of wheat bran is the normalization of the stool and the well-coordinated work 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 strengthens vision.

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

How to use wheat bran.

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

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

Introduce wheat bran into your diet like any other New Product, you need to gradually. We start with one teaspoon per day and during the first two weeks we bring the daily volume to three teaspoons. (1 tsp three times a day). Gradually increase the amount consumed to three tablespoons per day (one for each of the three meals).

Wheat bran. Usage per day.

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

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

Recipe with wheat bran for bowel cleansing, stool normalization.

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

Try to cook tortillas with bran according to Pierre Ducane .

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

Wheat bran for children

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

Wheat bran for weight loss. Diet.

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

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

Homemade bread with bran. Recipe.

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

Wheat bran. Harm. Contraindications.

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

And do not forget that it is better not to exceed daily allowance consumption of the product - no more than three to four tablespoons. The systematic use of a larger portion is fraught with excretion along with toxins and useful substances from the body. In particular, an imbalance of calcium.

Beneficial features

Why is bran so beneficial to the body? Because they, like fruits, vegetables and legumes, contain fiber. Fiber at correct use help you feel more energized internal organs digestion and even cure constipation if you suffer from it. All thanks to the ability to conduct fiber through the intestines. Fiber has a number of other useful properties:

Eating fiber will help curb your appetite.
The level of sugar in the blood decreases.
The internal microflora of the intestine is cleansed of toxins and harmful toxins. This property is possessed by the fiber that water does not dissolve. Contains this important element in vegetables, nuts, wheat bran.
Fiber will slow down the absorption of fats and lower blood cholesterol levels.
At regular use products containing fiber, you can also treat the pancreas, liver and bile.

What bran to choose

Oat, wheat and rye bran have individual "pluses".

Wheat:

Control the work of the intestines (eliminate constipation).
Rich in vitamins A, B and E (normalize carbohydrate, protein, fat, energy, water-salt balance).
They take part in the process of hematopoiesis.

Their use favorably affects the state of the body of people with anemia and diabetes.
They contain vitamins of the PP, B groups, copper, a trace element of potassium, selenium.
Effective for weight loss.

Increase in volume by 20-30 times (the feeling of satiety lasts longer).
They cleanse the body of toxins and normalize metabolism.
Useful for cardiovascular diseases and hypertension.

Bran is a low-calorie product, so an educated nutritionist will tell you that it is worth taking it as a supplement to your diet. daily meals by diluting the diet. Do not expect that as soon as you start eating bran, the weight will immediately go away. Your lifestyle, weight, physical exercise, nutrition, diet - the result will also depend on how you choose the right bran for weight loss.

Bran in the gastronomic department often takes the form of not only "unloved" cereals, but also bread, buns, powdered mixtures. In what form you decide to use bran you are a matter of taste. The main thing to understand is that if you start adding a piece of bran bread to dinner, very soon the level of fiber in your body will return to normal.

Oat bran is the most popular. Fighters for healthy eating speak of them extremely positively and actively advise beginners. Oatmeal bran has an impressive composition: minerals, vitamins, fatty acids, omega-3. Rye bran takes an honorable second place in the ranking of healthy eating. Wheat bran closes the top three.

Experts in the field of weight loss, despite the rating, advise you to start taking bran with coarse, fiber-rich wheat bran, and only then switch to "sparing" rye or oatmeal. For "pioneers": granulated bran can have a pleasant smell and richer taste. But often this is achieved by manufacturers by adding sugar and flavors to the composition. Refuse this purchase. This method of losing weight will not lead to the desired results.

Oat

Oat bran has an excellent reputation in the beauty industry. Before the summer season, you can hear the chirping of happy slender girls, ready to tell everyone and everything about their “oatmeal” fight with being overweight. But how do they do it?! How to use oat bran for weight loss? You should know a number of facts about oat bran:

They increase in volume by 20-30 times, therefore constant feeling you are not in danger of starvation. So, you can lose weight without suffering.
"Oatmeal" will cleanse your body of toxins and normalize metabolism.
For people with heart vascular diseases benefit oatmeal diet priceless. Adding hard shell grains to your diet can reduce the risk of plaque formation.
The work of the liver and pancreas is normalized.

Wheat

For achievement ideal parameters the wheat shell of grains is more effective than rye and oat "brothers". Reception of flour-grinding offal for breakfast is healthy and easy way lose weight. Buy wheat granules, kefir. In the morning, mix a glass of kefir with bran. To add or not to add nuts, fresh berries, raisins are a matter of personal choice. Additional ingredients will change the dish, which means that the final calorie content will change.

How to use bran for weight loss during lunch and dinner? Just eat a handful of "millet" before the main meal. Just don't overdo it! The maximum volume that is allowed to be consumed during the day is 30 grams. If everything is done correctly, not only health will improve, but also appearance skin. "Pshenka" perfectly contributes to this!

Rye

An indispensable companion for diabetics is rye offal. A nice bonus when using this type of bran is the prevention of anemia, oncology, deficiency of vitamin and mineral elements. Interesting fact: such a diet is good for "real men". Prevention of infertility and increased potency have not hurt anyone yet. Due to what list of elements is rye bran so miraculous?

rough insoluble fiber
Vitamin B1, riboflavin B2, nicotinic acid B3, B4, B5.
Potassium
Selenium

Other types

There are buckwheat, millet, rice bran. These types are not so popular due to their higher calorie content. For example, buckwheat flakes have an energy value of 330 kcal. The same “buckwheat” is not inferior to the above-described types (oatmeal, wheat, rye bran), as well as millet and rice bran, with benefits for the body. All types of bran cleanse the body of toxins and normalize digestion.

How to use bran

If you eat bran more than normal, it will not improve the result. This product only absorbs water when it enters the stomach, and therefore increases its volume. Due to this property of bran, the feeling of satiety comes a little later.

Bran in the menu is better to introduce gradually. Start with a teaspoon 3 times a day. After about two weeks, bring the dose to a tablespoon 3 times a day. Do not forget that more than 30 gr. you just can't use it! The bran diet is allowed to continue for months, making pauses from time to time for a period of two weeks. During this period, eat fruits, vegetables, nuts. It is not worth irritating an accustomed body with a lack of fiber.

Easier cooking bran is nothing. The granular product is poured with kefir and it swells itself. Ordinary bran must first be poured with boiling water for 30 minutes. The already cooled water is drained. Add the finished product to lunch, eat it with a berry or the same kefir, or you can not season it with anything.

Recipes for weight loss

How to use bran for weight loss with pleasure? Losing weight on bran is real and with a varied menu. So that you do not get bored with the same thing day after day, we have collected the best dishes for diet food based on useful flour-grinding by-products. The first recipe is suitable for breakfast or a nutritious snack. Take muesli, bran. Top with low-fat milk or liquid yogurt. The recipe is very similar to the classic use of bran with kefir, but the combination with yogurt or milk is more like a treat.

Sweets made from bran with raisins and prunes will be healthy and tasty. To do this, first rinse the bran and dip it in boiling water. It is necessary to prepare the broth for an hour over low heat. After, drain the water, add raisins and dried apricots to taste and pass the mixture through a meat grinder. Optionally add lemon juice. From the resulting mass, roll small balls and put them in the refrigerator.

Stewed vegetables with bran is a real hit for supporters of proper nutrition. It is recommended to dice a tomato, eggplant, onion, zucchini, etc. Send the “salad” to a heated frying pan with olive oil. Simmer the vegetables for a few minutes until golden, and then add 3 tablespoons of bran. Salting the dish is not forbidden, but in moderation. Bon appetit!

Contraindications for use

Taking care of yourself and your appearance is a good thing, if you don’t go to extremes. Before you decide to try a diet (not only on bran), be sure to consult your doctor! Only a specialist will weigh all the pros and cons. Contraindications to bran diet:

All types of ulcers

Gastritis

Cholecystitis

Hepatitis

Video: bran for weight loss

We recommend that you watch the story of Dmitry Shubin in the program of Elena Malysheva. Shubin - neurologist, manual therapist. In the video “Bran for weight loss: rye, wheat, oatmeal,” he talks about bran not as a layman, but as a doctor. Shubin will tell you about the benefits of flour-grinding by-product, about why bran is so necessary for the body, will identify the characteristics of the species and give examples of recipes for cooking dishes from bran. Let's listen to his online consultation. Happy viewing!

Bran It is a by-product of processing grain into flour and cereals. During the production of different varieties of flour and cereals, 20 to 28% of the grain mass remains in the bran. Depending on the initial grain, bran is wheat, rye, oat, soy, barley, rice, buckwheat and so on.

The composition of bran includes worn grain shells, unsorted remains of farinaceous substances and germs. By chemical composition bran off different types grains have differences and, as a result, different nutritional value and energy value. Common to all species is high content fiber, fat, protein. In addition, they contain nitrogen-free extractives, ash, phosphorus (about 80% of phosphorus from grain passes into bran), calcium, amino acids, vitamins of groups B, A, E. Bran has a light yellow or grayish tint, smells like seeds of the original raw materials, taste without bitterness or sour taste. The water content of bran should not exceed 15%. Alien inclusions of heliotrope seeds, trichodesma, traces of rodents, foreign objects are unacceptable. According to the degree of grinding, bran is divided into coarse (large) and thin (small), release forms - loose or granulated.

Granulated bran. During granulation, the mass is compacted up to 10 times, and this gives unconditional advantages during transportation and storage. Bran in granular form is better preserved, because, thanks to high density and a smaller specific surface area, the action of yeast and mold fungi, pathogens is reduced.

Applications of bran

Feed bran. Bran have wide application, primarily as feed additive for farm animals and poultry. The protein (protein) included in their composition is almost completely digested by the animal's body. The nutritional value of bran depends on the proportion of flour - the more flour and less grain shells, the higher the nutritional value and calorie content. Bran in feed is used as in pure form, and as a raw material for the production of animal feed. The most valuable fodder bran is wheat and rye, they are used as feed for all animals. Other species contain an excess amount of fiber, so they can only be added to the diets of an adult large cattle and sheep.

Bran for animals– for cattle, pigs, horses, sheep, poultry. On dairy farms, bran is an indispensable feed. Their consumption is recommended as for dairy cows, up to 4-6 kg. per head per day, and young cattle, and also in large quantities. Bran for cattle is given with semi-liquid feed or mixed with straw chaff or chopped, pigs and horses - in the form of swill. Horses can be fed only wheat bran, in an amount up to 30-50% of the norm of oats. Pigs and poultry nutrients bran is used worse than other animals. In compound feed and feed mixtures, bran is included in the following quantities: for cattle - up to 30-40% (wheat), up to 10-20% (rye); for sheep - up to 20% (wheat), up to 10% (rye); for adult birds - up to 15%, for young chickens from 8 weeks of age, ducks and geese from 4 weeks of age - up to 5%; for pigs - up to 10-15%, for horses - up to 10% and for rabbits - up to 15% (by weight).

The use of bran in other areas. Rye and wheat bran is used in bread baking: their small content in bread improves it. taste qualities improves intestinal peristalsis. Oat bran - excellent dietary product food that has healing properties, are used in their pure form, as well as when baking cookies, bread, etc. Mustard bran is used in the production of mustard plasters, linen bran is used in the preparation of compresses, almond bran is used in cosmetology, body care, and to moisturize the skin of the hands and face. Other types of bran are also widely used - corn, pea, lupine.

Feed wheat bran

wheat bran have the following average composition, in %: water - 15; dry matter - 85, protein - 15.5, including digestible - 9.7; fiber - 8.4; fat - 3.2; nitrogen-free extractives - 53; ash - 5.3. The digestibility of organic matter is about 80%. 1 kg of wheat bran contains on average 0.75 fodder. units, 8.8-9.2 MJ of metabolic energy, 151 g of digestible protein, 2.0 g of calcium. 9.6 g of phosphorus, etc. Wheat bran is rich in microelements and vitamins of group B. In terms of chemical composition and nutritional value, wheat bran is better than rye and even more so than rice. Wheat bran contains in large numbers phosphorus, more precisely - phytin, organic matter, in warm aqueous solution having a laxative effect on gastrointestinal tract human or animal body. The use of wheat bran in dry form, on the contrary, can stop diarrhea. This product makes up to 60% of the total mass of feed in the diet of animals: for fattening cattle, dairy cows and sheep - 50-60%, for horses, calves, pigs - up to 40%, for young pigs - up to 25%. Wheat bran in loose form has poor flowability and high hygroscopicity values - the ability to absorb moisture. Therefore, the recommended places for their storage are dry, warm, well-ventilated areas. Shelf life - 1 month. The advantages of the granular form were mentioned above, the shelf life is 1 year.