Bran in what is contained. Wheat bran: benefits and harms. How to take wheat bran. Product selection and storage

The craze for fashionable diets and food with the prefix "eco" made adherents of a healthy diet remember such a useful product as bran. Benefit and harm, composition and the nutritional value, indications for use are of interest to everyone who wants to improve their health by eating whole grains.

The myth that bran is the food of commoners has long been forgotten. Many famous people talk about the regular use of bran. What is this miracle product, which is so often talked about lately? Let's figure it out!

Bran- flour milling waste, consisting of seed germs and grain shells. After seed treatment, a light brown free-flowing product remains.

It contains valuable substances:

• cellulose;
• vitamins;
• proteins;
• carbohydrates;
• unsaturated fatty acids;
• micro and macro elements.

Looking at this list, it is difficult to call bran the word "waste". Rather, it is a by-product in the production of flour.

The value of dietary fiber

Cellulose, contained in whole grain products, is necessary for a person for the normal functioning of all body systems. In bran, its content reaches 80%.

Record high puts bran on first place in the content of dietary fiber among herbal products. Animal products do not contain fiber.

It is enough to eat 2-3 teaspoons of a whole grain mixture per day to make up for the lack of fiber. It is problematic to eat a couple of kilograms of fresh fruit to get the same amount of dietary fiber.

The benefits of bran are difficult to overestimate. In winter, you can't do without them at all.

The benefits of fiber:

• lowers the level of bad cholesterol;
• prevents dangerous releases of glucose;
• cleanses the body of toxins;
• helps to maintain normal weight;
• supports health intestinal tract improves the composition of the intestinal microflora.

Useful properties of bran

Restores bowel function. The inclusion of whole grain products allows you to defeat constipation, improve the composition of microflora. Proper functioning of the intestinal tract is instantly reflected in the condition of hair, nails and skin. The man looks much fresher.

Improves liver and gallbladder function. After entering the stomach, they contribute to the production of heat and a sufficient amount of mucus, which improves the functioning of the digestive system.

Removes toxins from the body. Bran, like a vacuum cleaner, collects all the harmful that is deposited on the walls of the intestines and blood vessels: toxins, radionuclides, excess cholesterol.

Decreased blood sugar levels. Substances contained in bran prevent excessive amounts of glucose from entering the circulatory system. For diabetic patients, whole grains are a real lifesaver for controlling sugar levels.

Cholesterol levels are lowered. Dietary fiber effectively limits bile acid circulation. Fiber-bound cholesterol is excreted from the body. The body reabsorbs the fat-like substance in smaller quantities than without the use of bran.

Easier to control your weight. Dietary fiber swells in the stomach after consumption, the volume increases many times over. The feeling of fullness is reached faster. Just a couple of steamed teaspoons of bran before or during meals - and you are unlikely to eat an extra bun or another sandwich.

Support women's and men's health. Hormonal imbalance due to a lack of progesterone, potency disorders are common problems. Ordinary bran will help normalize the condition, as one of the elements of therapy. Vitamins A and E, Omega-3 polyunsaturated fatty acids are a natural source that maintains normal hormone levels.

Vitamins and minerals, a large number of micro and macro elements, fiber, proteins, carbohydrates, different kinds fatty acids in bran allow a complex effect on various body systems. Eating whole grains is cheap and effective method improve health, prevent the development of disorders and malfunctions in the body.

Contraindications

Is bran useful for everyone? There are no serious contraindications to the use of whole grain products..

Do not use bran:

• acute form of gastritis;
• stomach ulcer;
• gastroduodenitis;
• pancreatitis;
• colitis;
• adhesive processes in the abdominal cavity;
• allergies to a protein found in cereals called gliadin.

Fiber increases intestinal peristalsis. For this reason bran not recommended for certain diseases of the intestinal tract.

Pregnant women should not consume bran more than normal. Increased work of the intestines can increase the tone of the uterus.

Bran is given to children in the form of a vitamin decoction.. 1 tsp bran is poured with boiling water, boiled for about 15 minutes. Filter. This broth is used to prepare porridge or soup.

In everything you need to know the measure. These golden words also apply to the use of whole grain products to normalize the state of the body in various diseases and for their prevention.

Bran is obtained from various cereals. All of them are good for health.

On sale you can find the following types of bran:

• wheat;
• oat;
• rice;
• buckwheat;
• rye;
• linen;
• millet.

wheat bran

Whole grain product is obtained by processing wheat. Over 90% useful substances remains in the shell of the grain. biological value wheat bran proven long ago. This species is the most popular in our country.

Benefit:

• fiber cleanses the intestinal walls, taking with it toxins and carcinogens;
• dietary fiber swells and fills the stomach. A person does not overeat;
• B vitamins are involved in all types of energy metabolism, regulate the activity of the muscular, digestive, and nervous systems;
• vitamins A and E are necessary for brain activity, women's and men's health, excellent vision and regulation of hormonal balance;
• phosphorus, zinc, sulfur, zinc, iodine increase immunity, improve the condition of hair and nails, and accelerate tissue regeneration.
  the level of "bad" cholesterol decreases.

Harmful effects on the body are not noted..

Inappropriate use:

• causes bloating;
• protein and mineral balance is disturbed.

Contraindications:

• acute gastritis.

Oat bran

The fashion for their use came to us from the USA. This useful product It was the Americans who were the first to appreciate it, for whom the cult of health has become a national feature. Scientists were struck by the composition of oat bran and the benefits they bring to the body.

What is inside:

• cellulose;
• proteins and carbohydrates;
• polyunsaturated amino acids;
• various sugars;
• vitamins of group PP B H, vitamin A, E, D, C, K;
• lutein and lycopene;
• more than 10 micro and macro elements.

Benefit:

• prevent colon cancer;
• used in clinical nutrition in violation of the digestive system, liver, gallbladder;
• remove carcinogens and toxins;
• downgrade glycemic index(this is important for diabetics);
• bind unnecessary cholesterol, increasing the effectiveness of atherosclerosis treatment.

The oatmeal product does not cause any harm. Consume 1-3 teaspoons a day and your health will improve.

Rye bran

Residues after processing rye grains contain many useful substances. Present:

• potassium, magnesium, phosphorus, copper, zinc and other elements;
• vitamins A, K, E, vitamins of group B;
• cellulose;
• fats, proteins and carbohydrates.

Rye bran is high in calories. Suitable for nutrition of athletes and weakened people.

Benefit:

• rye bran bread copes well with constipation;
• a decoction with this miracle product helps to reduce pressure;
• the intestines are cleansed of toxins;
• metabolism is normalized;
• the condition of nails and hair improves.

Eat whole grains for lunch. The right time will allow you to fully assimilate all valuable substances. Quantity - up to 150 g per day.

No negative impact noted.Bran is not recommended for ulcers and gastritis.

Flax bran

Contain a wide range of multivitamins and valuable substances for humans. For a healthy life and weight loss, this product is indispensable.

Fiber makes up to a quarter of the volume of a flax seed. There are antioxidants, vitamins, minerals, micro and macro elements. Omega-3 fatty acids are contained here in an amount 100 times higher than the content of this valuable substance in wheat bran.

Benefit:

• fight fungal diseases;
• have antitumor properties;
• perfectly cleanse the body;
• contribute to weight loss;
• help to get rid of constipation;
• maintain hormonal balance in women;
• break down excess fat.

Flax bran does not harm the body. Subject to the norm - no more than 2-4 tablespoons during the day, they have a positive effect.

Note! Men suffering from inflammation of the prostate gland, the product is not recommended. Flax bran promotes the production of estrogen. With this disease, it is forbidden to increase the amount of estrogen.

rice bran

Rice is the basis of the diet of the peoples of Asia, living in good health until old age. Fragments of the shell of brown rice grains, impurities of the germ and gluten are rice bran.

The composition is similar to other types of whole grain mixtures. A high content of manganese, iron, phosphorus and potassium was noted. They act on the body softer than other types of whole grain products.

Benefit:

• normalize blood sugar;
• lecithin regulates metabolic processes in cells, promotes their renewal;
• eliminate dysbacteriosis;
• maintain normal blood clotting;
• improve the condition of oncological diseases;
• reduce cholesterol levels;
• prevent the development of allergic reactions.

Negative effects on the human body have not been found. Suitable for everyone.

It is not worth eating more than the norm of a rice product. It is high calorie. 3 times a day, along with food, 1 tablespoon is enough.

Now you know how much bran from various cereals brings to the body. Always remember that the excessive use of any product is harmful. Bran is no exception. People suffering from gastritis, ulcers or prostate diseases should not consume this whole grain product.

Many losing weight believe that bran will help them in this difficult process. They are the most different types: buckwheat and rice, wheat and millet, rye and corn, oat and others. Not everyone knows that they are actually a by-product from the processing of flour from grain. It's worth knowing that the "side" is not actually bad or harmful, as some believe.

Bran is an ingredient that many nutritionists recommend eating. The benefits of this product are simply invaluable. It will help in the fight against excess weight, become an assistant in the process of improving digestion, relieve constant constipation and allow you to finally find such a desired lightness.

One of the most optimal types of bran are rye. They can be eaten by the vast majority of people. Bran, the benefits and harms of which will be discussed below, is a valuable product.

Energy value and composition

The calorie content of rye bran is approximately 220 kcal for every 100 grams of product. This, in turn, equals approximately 920 kJ. This quantity contains the following components:

• proteins - 15 grams;
• fats - 3.5 grams;
• 30 grams - carbohydrates.

It is worth knowing that these 100 grams of bran is approximately the norm for two to three days. If the dosage of this product is significant, then human health may be harmed.

However, the most important advantage of such a product as bran is the presence of an impressive amount of fiber in its composition. It is a coarse dietary fiber, the benefits of which are invaluable. It is this component that allows you to take care of your digestion, avoid constipation, and improve bowel function. Fiber is found in bran at about 40%, which is quite a lot when compared with other products.

The benefits of dietary fiber are represented by the development beneficial bacteria in the body, namely in the large intestine. And this, in turn, guarantees the prevention of the development of dysbacteriosis.

Rye bran is also very useful for diabetics. The usefulness lies in the fact that the product is capable of substantially the glycemic index of any other product. This can be explained by the presence of beta-glucan in the composition of bran. This substance allows you to regulate cholesterol in a natural way, and also helps with the removal of fatty acids from the body.

Rye bran also performs an oncoprotective function. It is represented by the binding and removal of carcinogens, radionuclides and salts of heavy metals from the human body.

Dosage and daily allowance

The daily intake of bran is usually indicated on the packaging with this product. On average, it varies from 30 to 60 grams per day. However, this value is presented only on the basis that the correct drinking regimen will be observed. For healthy person The norm of pure water per day is an amount of two liters. This norm does not include teas, coffee, juices, fruit drinks, compotes. It should be remembered that if you regularly replace the last clean water, you can cause irreparable harm to the intestines. The water rate is indicated in accordance with all types of bran, including ground and granulated.

Remember that accustoming your own body to bran is slow and gradual. For the first week, the daily optimal dosage will be a teaspoon of this product without a slide. If you notice that the body accepts rye bran loyally, then the daily dosage can be increased to an amount of three tablespoons.

Learning to lose weight

The product contains an impressive amount of fiber, which is represented by dietary fiber, as well as low calorie content. All this predetermines the use of rye bran as the main product for weight loss, the benefits of which are also represented by other indicators. It is worth clarifying that weight loss becomes possible due to three main aspects:

• the product is a kind of food scrub, which helps to cleanse the adsorbent and the stomach. The action is represented by the absorption of toxins, as well as the removal of toxins from the body.
• benefits of fiber. It is based on the fact that this substance contributes to rapid satiety, which means that you need to consume much less food in order for the feeling of hunger to disappear. This provides a unique opportunity to plan meals and subdue your appetite.
• the ability to prevent the active absorption of carbohydrates in the blood.

If you use bran exclusively as a means for losing weight, then they should be taken 30-40 minutes before meals. This will help to significantly reduce appetite. An alternative would be to use the product as breakfast or dinner. It can be a light snack or a full meal, for example, sour-milk products and rye bran.

It can be noted that any variety of this product will equally cope with its task - reducing appetite. However, rye is distinguished by the presence of vitamin B, salts of potassium, phosphorus, magnesium, and iron, which is necessary for the body. These benefits only come into play if we are talking about natural bran. Steamed, granulated or processed in any other way, these advantages are lost.

We use for food

There are many options for eating a healthy product. If you bought granulated bran, then you can crunch them, like ordinary crackers. There are even similar flavors. Be sure to drink this product with water, sour-milk drinks, juices or teas. An alternative would be to use the bran as bread. In this case, they can be used as a snack for soup or borscht.

If the bran has not been processed, then one of the best use cases will be the following. It is enough to mix a tablespoon of the product with kefir or even ordinary water. Then you should wait 10-15 minutes until they are infused and swell. If there is no particular desire, you can use them as a component of a salad or add to minced meat.

Harm from bran

Rye bran, like any other useful product, should be eaten without exaggerating its benefits. If daily allowance not withstand, then you can cause significant harm to your health. It is also very important to observe the drinking regimen. Ignoring it will lead to a similar effect, which is called harm to the body.

One of the most optimal negative consequences is ordinary stomach discomfort and a feeling of heaviness. The state of health will be similar to when, for example, after a holiday, a person overeats a lot. Harm from bran can be represented by the fact that the stool will break down, gas formation will increase. The worst option is the formation of so-called fecal stones.

Contraindications for use

The product also has some contraindications for use. You should not eat them for those who:

• suffering from diseases of the stomach or intestines;
• uses any medications, as the product makes it difficult to absorb them;
• is allergic to any cereal,
• as this can also be harmful.

You should not eat them in the summer, when there are a lot of fruits and vegetables. It is worth replacing with greens, which are available only in the warm season, although the benefits of bran are invaluable.

Video about the benefits and harms of bran:

Bran, the benefits and harms of their use, have been widely studied by gastroenterologists and nutritionists. Currently, more and more people are using this nutritious and at the same time low-calorie product in order to get rid of extra pounds. Why are they so popular among those who want to lose weight? What is the healing effect on digestive system human? Why is it so important not to overdo it when adding this product to the diet? What types of bran are there? You will find out the answers to these questions by reading the article.

Benefits of drinking

Bran is a product of processing cereal grains into flour. The hard shell, husks and grain particles that remain when grains are ground into flour. Their widespread use in nutrition is due to their availability, low price and good therapeutic effect in the fight against various problems in the human body. They contain 2 times more omega-3 and omega-6 polyunsaturated fatty acids than animal products.

Due to the large amount of vegetable fat, bran quickly becomes rancid. For this reason, the grains are dehulled in order to maintain the high quality of the flour for as long as possible. Removing the hard layer deprives the grain of a large amount of useful nutrients that are essential for the human body. In the flour obtained in this way, there are practically no useful minerals and fiber. Baking from it turns out empty, without enzymes, dietary fiber and vitamins. More fatty acids, protein and trace elements remain in the removed shells than in the grain from which they were obtained.

To eliminate this drawback, it is useful to add ground bran to flour when baking bread. Bread made from such enriched flour will give the body valuable fiber, which will help increase intestinal motility, helping to get rid of constipation.

Bran is rich in vitamins, most of all they contain B vitamins and vitamin E. These vitamins are vital for the human body, have a therapeutic effect on nervous system, promote skin regeneration, cell nutrition, participate in the production of hormones, protein synthesis, help strengthen immune system. Sufficient use plant food, rich in vitamin B, avoids the deficiency of this vitamin in the body, this is especially important for vegetarians and raw foodists.

Types, composition and calorie content

According to the degree of grinding, granulated and ground bran are distinguished. Depending on the grain from which they are made, there are:

• wheat,
• rice,
• oat,
• rye,
• buckwheat,
• linen,
• corn.

Wheat bran is low in calories and contains more copper and zinc than other types. Rice contains many trace elements, in particular iron. Oat bran is somewhat inferior to wheat bran in terms of mineral composition. Rye bran is rich in amino acids, Omega-3 and Omega-6 fats, iodine, selenium.

Most of the nutrients in buckwheat bran. At the same time, they are the most high-calorie, they contain a lot of vegetable protein, similar in composition to protein of animal origin. Flax bran, the benefits of which are very high for the body, have the same beneficial properties as flax seeds. They have a high positive effect on the digestive system. The least useful minerals are in corn bran.

The big advantage of rice, buckwheat, flaxseed and corn bran is that it does not contain gluten. This is a vegetable protein that is a fairly strong allergen, it is not tolerated by people with an autoimmune disease of the digestive system - celiac disease.

When and how are they used

Bran is often used to lose weight. Their high dietary effect is associated with the ability to retain water. Acting as a natural absorbent, getting into the digestive tract, they absorb water into themselves and increase in size. Thus, the impression of a full stomach is created, there is a rapid saturation and a decrease in appetite. Bran is not digested in the stomach, after swelling, they enter the intestines, where they are digested by beneficial microflora. They serve as a kind of brush for the intestines and stomach, absorbing toxins and cleansing the mucous membranes. harmful substances. Due to their low calorie content and the absence of cholesterol in the composition, they do not lead to excess weight gain even with their regular use.

At the same time, it should be noted that coarse dietary fibers should be eaten exclusively in courses, since their excessive intake into the human body leads to a decrease in the absorption of useful microelements and disruption of the functions of the gastrointestinal tract.

A diet with the use of sufficient amounts of bran (the norm is not more than 30 g per day for an adult) helps to cope with diseases such as:

• chronic constipation,
• proctitis,
• intestinal dyskinesia,
• diverticulosis,
• irritable bowel syndrome,
• cardiac ischemia,
• atherosclerosis,
• diabetes,
• hormonal failure in the female body.

Before introducing bran into the diet, it should be noted that ground and granulated species are prepared differently. Particles of hard shells of grain, crushed to the consistency of flour, must be soaked in warm water before use and left for 30 minutes. It will turn out a kind of porridge, in which all the vitamins and minerals necessary for health will be preserved. You can add a sweetener, salt, juices, etc. to taste. Oat, flax and rice bran are considered the most suitable for making porridge.

It is enough to pour granulated bran with water or juice and let stand for 5 minutes. After that they are ready for use. The exception is rice granules, they must first be brewed with hot water and allowed to brew for 15 minutes.

You can add bran to ready-made vegetable dishes, cereals, kissels, compotes, desserts. It is not recommended to eat them dry, this causes a great burden on the digestive system. It is imperative to increase the water intake, because a large amount of liquid is required to perform the cleansing functions.

Contraindications

Excessive consumption of bran negatively affects the ability of the intestines to absorb nutrients from food. As a result of frequent cleansing of the body with the help of coarse dietary fiber, the work of the intestinal villi, which are responsible for the absorption of macro- and microelements, is disrupted.

Raw bran contains a large amount of substances that prevent the absorption of iron and calcium, not only from the bran itself, but also from other products. In order to neutralize phytates, it is necessary to carry out heat treatment of bran, for example, add them to flour or cereals. In the process of preparing pastries or porridge with bran, most of the harmful substances will be neutralized.

It is not recommended to eat any kind of bran, including rice bran (despite the property of rice to fix stools) for diarrhea, diseases of the gastrointestinal tract. It is strictly forbidden - with stomach ulcers, duodenal ulcers and ulcerative colitis. Children are allowed to enter them into the diet from 3 years old, no more than 10 g per day with the obligatory control of fluid intake.

Quite often people trying to lose excess weight give a recommendation to give up sweet, fatty, starchy foods. And here the question arises for many: "Is it really necessary to give up all this?" Cakes, buns, cakes - this is understandable, we boldly say to all this: "Goodbye" or even "Farewell". But bread, does it contain a lot of useful substances, vitamins and microelements? People have used it for centuries and did not even think about giving it up?

Yes this is true. But let's discuss whether we buy and eat the same bread now? What kind of bread did many generations of our ancestors eat before us. After all, they ate bread from unrefined grain, that is, whole grain bread. But it is known that all vitamins and microelements are contained just in the shell of the grain or, in other words, in the bran.

We would all be healthier and live longer if we ate roughage, which would provide more indigestible fiber for the digestive tract. In my own way chemical composition food fiber is indigestible cellulose. In terms of its content in products, food bran (53–55% of fibers) ranks first, followed by vegetables (20–24%) and rye bread.

According to the American Association diet food, the recommended fiber intake for men is at least 38 grams per day, for women - 25 grams per day. However, according to research conducted by this organization, the current global average fiber intake is only 15 grams per person.

Health benefits of bran.

Bran is one of the forms complex carbohydrates, having a low glycemic index. Bran can also lower the glycemic index of other foods. This is a natural product that consists of grain shells and unsorted flour. They contain a complex of B vitamins necessary for a person, which are directly involved in lipid metabolism. The composition of bran includes vitamins B1, B2, B6, PP, as well as provitamin A (carotene) and vitamin E. Bran is rich in minerals. Among them are potassium, magnesium, chromium, copper, selenium and other trace elements. Due to this composition, bran is an indispensable dietary product, an especially important addition to the diet of obese patients.

One of the main advantages of bran is the high content of dietary fiber, which regulates the functioning of the intestines, improves the microflora of the colon, helps to eliminate cholesterol, lower blood sugar. Dietary fiber contained in bran lowers cholesterol by binding intestinal bile acids, which are known to have a certain atherogenic activity, therefore bran can be used to prevent atherosclerosis. The positive effect of bran diabetes, due to slowing down the breakdown of starch and the ability to influence the glycemic index of other products.

Bran has low nutritional value. Passing through the digestive tract, they accumulate liquid in themselves and swell, creating the illusion of fullness, and thereby reduce the amount of food consumed. They adsorb bile acids, toxins, bind and remove nitrates from the body that enter the body with vegetables and fruits. Helps detoxify the body.

The dietary fiber found in bran is a form of complex "good" carbohydrates. This is a type of cellulose - a plant fiber. It is a nutrient medium for normal intestinal flora, so bran is indispensable in complex treatment intestinal dysbacteriosis. The choleretic effect of bran is provided by their stimulating effect on the overall motor ability of the digestive tract (mechanical stimulation).

The cleansing effect of fiber is due to the hollowness of its fibers. As you know, nature does not tolerate emptiness and, getting into the gastrointestinal tract, fiber absorbs everything that has accumulated in our intestines over the years. It absorbs mucus that clogs microfolds, cleaning their entire surface for full contact with food masses. We can observe similar purification processes in the stomach. Cellulose in its properties somewhat resembles activated charcoal.

Since ancient times, people have known and used healing properties bran for the treatment of diseases of the gastrointestinal tract. But more recently, another property of fiber has been discovered - its ability to influence metabolism. But it is metabolic disorders that lead to weight gain. Fiber does not burn fat, does not affect the visible consequences of excess weight, but affects the very cause - a violation of metabolic processes in the body.

Bran improves colonic peristalsis, acting as a stool-forming factor and a reliable remedy for constipation. They create a large soft mass that accelerates intestinal motility and, diluting themselves, lowers the levels of fat breakdown products associated with the formation of carcinogens. Regular use of bran can relieve habitual constipation and prevent their occurrence in the future, after stopping the intake of bran (restoration of a normal bowel reflex).

Some groups of African natives, who eat almost no meat and milk, usually have semi-liquid stools, while they have an order of magnitude lower incidence of polyps and colon cancer than people in developed countries who consume refined foods. There is an opinion about the possibility of a connection between chronic constipation and the development of colon cancer. In particular, it is known that in some countries and regions the incidence of colon cancer fluctuates dramatically, and the difference can be 20-fold, and this difference is directly related to the dietary habits in these regions.

As food additive bran is effective for violations of the liver, gallbladder, pancreas, chronic diseases of the stomach and intestines - gastritis, gastroduodenitis, enterocolitis during remission and subsidence of an acute inflammatory process. But bran is of particular importance in the treatment of obesity and diabetes.

How to use bran correctly.

Bran should be taken with food, added to meals, or outside the main meal, with milk, kefir, yogurt or other dairy products, 3-4 times a day. Daily dose bran - 30–50 grams. But in the treatment of obesity, this rate can be gradually doubled.

If you have not used bran in your diet before, then you need to start with small doses - 1-2 teaspoons per day, for a week, bringing the volume to the maximum comfortable daily dosage. So you can avoid the unpleasant consequences that occur with the rapid introduction of a large amount of fiber: increased formation of gases, instability of the stool, heaviness in the stomach.

While many of us don't really get enough fiber in our diet, drastically increasing your intake can impair your body's ability to absorb certain minerals, such as zinc, calcium, iron, magnesium, and vitamin B12.

Of particular importance is zinc deficiency, which inevitably develops with long-term intake of bran, and it is this microelement that plays an important role in lipid metabolism. Professional nutritionists, knowing this, are sure to introduce zinc-rich foods into the diet in a timely manner, and above all, almonds.

Bran is recommended to everyone as a prophylactic and health remedy necessary for the proper functioning of the intestines, lowering cholesterol levels in the blood, cleaning the digestive tract from toxins and toxins, but they play a special role in restoring metabolism and treating obesity. Their use with daily meals really suppresses appetite and reduces weight.

Bran and pectins have a binding capacity of 300–400 g of water per 100 g of substance. At the same time, a prerequisite for their use is (1.5–2 liters per day), without which fiber ceases to perform an adsorbing function. In the treatment of patients, especially the elderly, often with fluid deficiency, it is necessary to pay attention to its sufficient intake. Considering the possibility of fiber binding calcium, iron and zinc with the occurrence of subsequent violations of mineral metabolism, its dosage should be individually carefully selected.

Bran is a very useful and low-calorie product.

For those who want to refrain from a hearty dinner in the evening, this is an indispensable way out. A glass of kefir or yogurt with bran will perfectly saturate and help to cope with hunger.

But! There are also restrictions! Bran is not recommended for use in acute period with gastritis, peptic ulcer, colitis and enteritis of infectious etiology, as well as with adhesive disease. However, after the inflammatory process subsides, bran intake can be resumed, starting with small doses.

The released gases can increase the distension of the colon, which, on the one hand, stimulates intestinal motility, and on the other hand, can lead to flatulence. The possibilities of increasing the content of bran in food are often limited by their different individual tolerance and, first of all, due to increased gas formation and increased flatulence.

From all this we can conclude that bran is recommended for almost everyone for daily constant use.

Based on the materials of the book Kovalkov A.V. "How to lose weight? The strategy of victory over weight"

Bran recipes.

Bran fritters: 25 g bran, 20 g flour, 50 g cottage cheese, 100 ml kefir, 100 ml water, salt, sugar to taste, baking powder. Mix everything in a blender or by hand, let the dough brew for 20 minutes. Fry over very low heat. Don't be in a hurry to flip. Let the test take hold.

Healthy smoothie with bran for breakfast: For 2 large cups: 5-7 prunes, 1 tbsp. bran, 0.5 liters of kefir (by eye, depending on the size of the cups)

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 features. 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 the 25 grams per day recommended by doctors, and use it constantly as a component of 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 a few recipes for preparing delicious and healthy dishes (the weight of the ingredients 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 chicken 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 10 g of butter, 1 egg and prepared bran to the puree, mix well, salt to taste. You can add onion fried until transparent (to taste). Form 3 cutlets, roll in 10 g of bran (breading)), cook in a pan or in the oven