Many losing weight believe that bran will help them in this difficult process. They come in a variety of types: buckwheat and rice, wheat and millet, rye and corn, oats 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 of 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 a healthy person, the norm of clean 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 advantages take place only 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 the daily rate is not maintained, 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 is a very popular dietary product, which is credited with a lot of healing properties. Therefore, the benefits and harms of bran is a question that should be given special attention. The article will talk about the value of this miraculous remedy, but will also point out contraindications to its use.

What are bran made of

Bran, or sifting, is not produced on purpose: it is a by-product of grinding cereals. They represent the outer shell of the grain, which is solid in structure, which is why it is not digested by gastrointestinal enzymes. It contains a sufficient amount of useful dietary fiber, due to which they are involved in maintaining the microflora of the large intestine within the normal range.

Comment! Bran is a product of the processing of cereals, which people have found a worthy use.

Types of bran

Depending on the processed cereal, they are divided into the following types:

• buckwheat - buckwheat husks;
• rice - shells of rice grains;
• barley - the outer shell of barley;
• oatmeal - oat shell;
• wheat - husks from wheat grains;
• rye - a product of rye processing.

They are also divided into large and small, depending on the degree of grinding.

Important! The most valuable and beneficial for health are bran from oats.

The chemical composition and caloric content of bran

The chemical composition, properties and benefits of a valuable product directly depend on its type.

The table provides comparative information per 100 g of product.

			Carbohydrates, g	Dietary fiber, g	Calorie content, kcal
Wheat
Buckwheat
Corn

Without exception, all varieties have a rich composition of macro-, microelements and vitamins. Therefore, bran is a dietary product, the benefits of which are enormous for various diseases and disorders of the body.

Vitamins:

• group B;
• tocopherol (E);
• vitamin K.

Minerals:

• calcium;
• potassium;
• iron;
• phosphorus;
• manganese;
• selenium;
• zinc;
• magnesium.

Warning! Despite the value of the product, in order to avoid harm, you should not use it haphazardly and immoderately.

Useful properties of bran

The product is rich in trace elements and many vitamins. Thanks to these properties, it benefits all human organs and systems, and the possibility of harming health when consumed is minimal.

The main beneficial property of bran for everyone is their beneficial effect on the state of the gastrointestinal tract due to the high fiber content in the composition. There is an opinion that a person could prolong his life by eating more roughage (one that is rich in fiber).

They are also able to improve the functioning of the visual apparatus, normalize blood glucose levels and have a general strengthening effect on the human immune system.

You can list other useful properties of bran:

• beneficial effect on the condition of the skin, nails and hair;
• It is a purifier of the whole body from toxins and toxins.

Attention! Bran for cleansing the intestines are an indispensable product.

• can be introduced into the diet as a means for the treatment and prevention of dysbacteriosis;
• lowering cholesterol;
• regular, proper use prevents obesity;
• contribute to the normalization of the process of bile secretion;
• recommended for use in hypertensive patients;
• have a beneficial effect on the condition of the veins, therefore they are useful for varicose veins.

Is bran useful during pregnancy

During pregnancy, bran is not contraindicated. If no violations, abnormalities and pathologies are found in the process of bearing a fetus, this product is allowed for use by a woman and will certainly benefit.

Pregnant women suffering from constipation also use this useful remedy to normalize digestion. It is able to normalize the work of the digestive tract of a pregnant woman due to its rich vitamin composition, beneficial properties and the presence of fiber.

Important! Bran for constipation should be consumed according to the recommendation of a doctor.

The product can quickly saturate the stomach, which is very useful for overeating for pregnant women. Excess weight in this position can adversely affect pregnancy and harm the development of the fetus.

Is it possible to bran a nursing mother

Many experts accompanying pregnancy claim that bran is useful for breastfeeding both for a young mother and for a newborn. However, it is possible to start introducing this product into the diet only from the second month of a child's life, when his intestines are already adapted to new foods and normally perceive fiber.

Warning! The use of seedings by the mother immediately after childbirth can harm the baby.

The best time for a nursing mother to consume cereal shells is in the morning. First, the mother has a healthy breakfast, and after that she feeds the baby. Such nutrition will enrich breast milk with vitamins and amino acids, which are also useful for a growing body.

At what age can bran be given to children

The main signs, based on which we can conclude that it is time for a child to introduce healthy bran into the diet:

• poor appetite;
• low hemoglobin;
• constipation and other disorders in the digestive tract;
• excess weight.

You can start introducing this product into the diet of crumbs at the age of 10 months in the form of a decoction. When a child has teeth and begins to eat cereals and soups on his own, then you can gradually add bran to food. The most useful properties for children are the shells of wheat grains. Their harm to the child's body is completely excluded.

Important! Despite the many useful properties of seedlings, they should be introduced into the child's diet after consulting a pediatrician so as not to harm development.

How to take bran for weight loss

Experienced nutritionists often recommend that people who want to lose weight add wheat husks to their diet. It is able to create a long-lasting satiety effect by swelling in the stomach, and thus provide benefits by preventing overeating.

Fiber, in turn, normalizes metabolic processes, which is very important when losing weight.

With a large selection of bran on store shelves, many are lost, not knowing which one to give preference to. Which ones will benefit a particular person, you need to determine individually, taking into account the recommendations of doctors.

Nutritionists distinguish two types of bran, which have the most beneficial properties for losing weight:

1. Wheat. This product is able to stimulate the proper functioning of the digestive tract. They are one of the cheapest, which is also a big plus.
2. Oat. This species is very useful in diabetes and for its prevention. Oat bran prevents overeating, keeping the feeling of a full stomach for a long time.

Kefir with bran

Bran with kefir is one of the most important combinations in diets and simply in a healthy human diet.

The course of a diet based on kefir and seedings is 14 days. The guaranteed result, subject to the rules for taking products, is minus 3-4 kg.

Every day you need to drink a glass of water at room temperature on an empty stomach. After half an hour, you need to eat a handful of steamed grain shells, washing them down with kefir.

In addition to the morning intake, you should not forget to drink kefir with bran at night. However, in the evening it is better to give preference to low-fat kefir. Its benefits are more noticeable during evening meals.

How to eat bran

Proper use of the product and its gradual introduction into the diet is necessary in order not to harm the body.

The basic rules to follow when introducing bran into the diet:

• The first doses of this product should be started with 5 g (teaspoon) per day. Then you can add gradually, bringing the total volume to two tablespoons.
• The main rule for taking healthy grain shells is the obligatory presence of liquid in the diet. The dietary fiber they contain is only beneficial in the presence of water. And they begin to show their beneficial properties only after swelling.
• It is impossible to exceed the recommended dose. Despite the fact that this is a very useful product, the reaction of the body can be unpredictable. Often, when overeating, there is bloating, pain in the lower part of it and constipation.

You can use grain shells both in pure form (with water or kefir), and add them to your favorite cereals, pastries, salads and even soups. Granulated bran is very easy to use. They have the same properties as loose ones, but are less high-calorie.

Medicinal properties of bran

Many people introduce bran into the diet even in the absence of any evidence. However, there is a list of diseases and deviations from the normal functioning of the body, when this healthy food is highly recommended for use.

• Diabetes. Fiber, which is found in large quantities in seedings, has the ability to normalize blood glucose levels.
• High cholesterol. Again thanks to useful fiber.
• Hypertension.

Important! When using bran as a remedy for high blood pressure, fats should be excluded from the diet.

• Constipation, including chronic.
• Obesity. This problem can cause irreparable harm to human health.
• Tendency to allergic reactions.
• Skin diseases, including acne. Such problems, as you know, should be treated from the inside. Bran from acne can significantly improve the condition of the skin.
• Weak immunity.

The use of bran in traditional medicine

Traditional medicine, like traditional medicine, often uses bran-based recipes.

• With weak immunity, it is recommended to take them with liquid honey: 1 tablespoon of the shells should be mixed with honey until a slurry is obtained and eaten at a time.
• Hair bran is also useful. With regular use of this product in combination with milk, the hair will become more silky and lively after a month.

Bran in cosmetology

Often, everything that a person eats, he can use to improve his appearance as masks, lotions and rubbing. It is impossible to cause harm with such beauty procedures.

The skin, which tends to dry out, peel off and become inflamed, needs to be nourished with bran both from the inside and outside. Therefore, this mask will be useful for her:

1. In honey heated in a water bath, you need to add seedings in such an amount that a thick mass is obtained.
2. Apply the mixture on the face and neck and leave on for 10 minutes.
3. Wash off with warm water.

This rich bran facial mask can be used twice a week.

1. Pre-soak the product in water until it swells.
2. Take a small amount of cuttings in the palm of your hand and gently wipe the skin of your face with them without injuring it.

In this case, it is possible to harm the skin only if they rub their face excessively intensively.

Harm of bran and contraindications for use

Despite the many beneficial properties of this product, its uncontrolled use can be harmful to health. For example, diseases of the gastrointestinal tract may worsen, there is a possibility of such unpleasant phenomena as flatulence, bloating. At the same time, vitamins are quickly excreted from the body, so hypovitaminosis may develop. Such harm to health can affect the functioning of the brain and the cardiovascular system.

If the daily dose of fiber is exceeded, side effects such as nausea and diarrhea may also occur.

Dietary fiber, which is contained in large quantities in the seeds, is able to resist the absorption of minerals such as zinc, iron, magnesium and vitamin B12.

How to choose and store bran

It is very important to choose any product correctly so as not to harm your health.

Bran can be loose and granulated. They are also often found in the form of loaves.

Loose ones are considered to be the most useful, since when forming one or another form of sifting (granules or loaves), flour is added to them, which significantly increases their calorie content. And this, as you know, can negatively affect the figure and health in general.

Important! Useful dietary bran should not have a calorie content of more than 220 kcal per 100 g of product.

• When buying seeds, it is better to give preference to those sold in pharmacies or large supermarket chains. It is more likely to get a quality product there.
• Be sure to check the composition of bran. It should not contain flavor enhancers and flavorings with harmful properties. These components will definitely not bring health benefits.
• The rind must be very thin.
• In a package with a well-cleaned product, there should be no husk or there should be very little of it.

Bran should be stored at a temperature not exceeding 30 degrees for up to 7 days. At a temperature of 10 degrees - 14 days.

Conclusion

The benefits and harms of bran is an important issue that every person who cares about their health must decide for themselves.

Bran is a confirmation that regular consumption of plant foods, which are rich in fiber and dietary fiber, can have a positive effect on health, improving the functioning of the digestive system and the condition of the body as a whole.

The benefits of bran for the human body are undeniable. When adding seedlings to salads, cereals, soups, pastries, a person, of course, makes a great contribution to his health. But do not forget about the contraindications to the use of this product, so as not to harm yourself.

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. It is categorically impossible to act according to the principle “you can’t spoil porridge with butter” (which is especially sinned by ladies who are determined to lose weight quickly) - this way you will not be able to lose weight or improve your health, but constipation, bloating and pain in the abdomen will be 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 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, minced meat dishes. 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

In contact with

Classmates

They say that only animals used to be fed with bran, and people began to eat it recently as a healthy food product - but this opinion is erroneous. Healers and physicians of antiquity were well aware of the healing properties of bran, and the great Avicenna himself, one of the "fathers of medicine", treated constipation in his patients with their help - he knew that bran perfectly cleanses not only the intestines, but the entire body, if used them correctly.

What is bran

What is called bran? Someone considers them to be a waste of flour milling, and someone - its by-product, but bran consists of the most valuable thing that is in cereal grains - grain shells and seed germs. In these parts of the grains, all the biologically active and useful substances given by grain nature are collected - we could get more than 90% of the benefits from them if they were not sent to these very “waste” during the production of flour; in white flour, especially of the highest grade, there is nothing useful - as a food product, it is lifeless and dead. Of course, synthetic vitamins are added to it, and after that the flour is called fortified, and there are enough empty calories in it too - but today we are talking about bran.

Our ancestors may have rarely used pure bran for food, as is fashionable today - but they ate bread and pastries made from white flour only on holidays, and the aristocrats also loved wholemeal bread.

Types of bran

Most often we talk about wheat bran, but there are different types of bran: rye, buckwheat, oatmeal, barley, millet, rice, etc. -30 g per day is simply necessary for us - and we are accustomed to believing scientists.

It was possible to understand this earlier: in meat, fish, and other animal products there is no fiber (dietary fiber) at all, in vegetable products there is, but there is not so much of it, and we are unlikely to eat fresh vegetables and fruits in kilograms, especially in winter. can we.

Composition of bran

In bran, fiber contains up to 80%, and at the same time they are distinguished by a rich composition - in the sense that they contain a lot of useful and nutritious substances. Bran is quite high in calories - from 165 kcal (or more) per 100 g, so it is quite possible to gorge on them - although not everyone likes the taste of bran, but more on that later.

There is a lot of vegetable protein and carbohydrates in bran, there are fats - including saturated and unsaturated fatty acids; vitamins - carotene, E and group B; macro- and microelements, and in large quantities - potassium, phosphorus, magnesium, calcium, sodium, iron; there are also compounds of chromium, selenium, copper, zinc and other elements.

The benefits of bran

Why do we need bran so much? Most of us know firsthand about digestive problems in modern life, and all these problems result not only in chronic diseases, but also seriously worsen our appearance: the skin fades and turns pale, hair grows dull, and nails break.

What do doctors prescribe for us? A variety of drugs, including potent ones, and constipation after that (and we are talking about them) are only fixed, becoming a common problem - can this be allowed?

When bran enters our body, they begin to act like a vacuum cleaner: they collect and remove toxins, cholesterol, radionuclides, salts of heavy metals, and harmful substances do not have time to be absorbed - health begins to improve rapidly.

The work of the intestines is getting better in just a few days, one has only to include bran in your diet: constipation recedes, and the amount of beneficial microflora increases, as it begins to actively feed on fiber, multiplies and does its job “perfectly well”. It is clear that our appearance also improves: skin, nails and hair are restored and revived.

Who needs bran

Who else is bran useful and necessary? With hypertension, atherosclerosis, atony of the gallbladder - when bile stagnates; biliary dyskinesia bran helps a lot to alleviate the condition, but healthy people also need them - to stay healthy in the future.

Wheat bran is useful for everyone: there are many substances in wheat that fill us with energy - once in the stomach, they begin to produce heat and mucus, so the liver and gallbladder work perfectly. With stomach ulcers and 12 duodenal ulcers, they reduce pain - although in many cases they are contraindicated in these diseases, and in diseases of the kidneys and urinary tract they have a cleansing and diuretic effect - they are especially useful for men with prostatitis.

Contraindications for the use of bran

In general, there are few contraindications for bran: in addition to those indicated above, they still cannot be used in acute gastritis. If there are no contraindications, you don’t need to eat them with spoons either - this can cause colic and bloating, and even upset the balance of vitamins and minerals in the body. Therefore, it is worth starting with small portions - 1 tbsp. coarsely granulated bran per day - such bran is called coarse.

There are also finely ground bran - they are called thin. Not soaked, dry bran is not necessary: ​​drink it with milk, kefir, tea, juices or just clean water; add to kissels, salads, soups, cereals, puddings, casseroles, vegetable cutlets, pastries and other dishes.

Of all types of bran, it is easiest to buy wheat bran, less often rye, but there are many bran with fillers that increase their usefulness.

Bran with carrots are recommended for skin diseases and frequent colds; with apples - with anemia, gout, a tendency to form kidney stones; beetroot will help to cope with arrhythmia and hypertension, as well as lose weight; bran with milk thistle is useful for prostatitis, diseases of the liver and biliary tract. There are bran that helps to alleviate the condition in diseases of the endocrine system: in case of violations of the thyroid gland, you need to eat bran with sea kale, and for patients with diabetes, bran with Jerusalem artichoke is suitable.

Folk recipes for bran treatment

You can prepare bran for yourself in advance: pour boiling water over the daily allowance, cover and let stand for 15 minutes, then drain the water, and eat bran in its pure form during the day, between meals, or add them to dishes.

Bran can be treated for various diseases - of course, they should not replace the treatment prescribed by the doctor, but only supplement it.

With dysbacteriosis, atony of the gallbladder and constipation, it is necessary to take 1 tbsp 3 times a day. soaked bran before eating, or add them to soups and other prepared dishes.

They also take bran if they want to get rid of excess weight, but already 2 tbsp. and 20 minutes before meals.

With bronchitis, tonsillitis, pharyngitis, pneumonia take a decoction of wheat bran. Bran (400 g) is washed, poured with boiling water (1.8 l) and boiled over low heat for 10 minutes. The broth is filtered, burnt sugar or honey is added, and taken 3-4 times a day for? glasses, hot. You can drink a decoction, like tea, during the day.

A similar decoction is taken as a general tonic, but it is prepared a little differently: 1 tbsp. bran is poured with boiling water (2 cups), brought to a boil, and simmered for 30-40 minutes over low heat, then add 1 tbsp. honey, and take 50 ml 3-4 times a day - the decoction gives strength and energizes.

Bran in cosmetology

For sensitive skin prone to allergic reactions, take a bath with bran: put 2 cups of granulated bran into a gauze bag, dip into a bath with warm water, hold for 30 minutes so that they soften, add hot water to the desired temperature, squeeze the softened bran through bag, and take a bath for 10-15 minutes.

Bran and their decoction are successfully used in home cosmetology. To prolong the youthfulness of the skin, you should regularly make a mask with finely ground wheat bran (5 tsp) and raw egg yolk. The bran is mixed with the yolk, a little warm water is added and the mass is left to swell, and then rubbed to a homogeneous gruel and applied to the face for 15 minutes. Wash off with cool water.

If you feel hungry before going to bed, soak 2 tsp. bran in a glass of yogurt, and eat instead of a sausage sandwich - you will be full, fall asleep calmly, and wake up in a great mood in the morning.

A few decades ago, flour producers mercilessly disposed of bran, recognizing them as ballast, suitable only for livestock feed. However, when inquisitive scientists took up their study and established the mechanisms of a beneficial effect on the human body, crafty businessmen began to lift bran to heaven. Consider their real role in maintaining health.

Any bran is obtained in the process of processing (grinding) or grinding of grain. Flour, belonging to the highest grade, is completely cleared of them. In other varieties, the amount of bran is limited. And the leader in their content is wallpaper flour. Bran is a hard grain shell with flour residues that has undeniable nutritional value.

Types of bran

Any person who is puzzled by the purchase of bran finds that their range is quite rich. Depending on the processed grain, bran is divided into:

• wheat (most popular);
• oat;
• barley;
• rice;
• rye;
• linen;
• soy;
• buckwheat, etc.

According to the degree of grinding, bran is divided into:

• large (coarse);
• small (thin).

There are bran enriched with all kinds of additives (Jerusalem artichoke, apples, beets, kelp, etc.).

Beneficial features

Bran is obtained during the processing of grain.

When studying the composition of bran, researchers were surprised to find that the former "ballast" surpasses processed grains in terms of the amount of individual vitamins, protein and minerals and has nutritional value. Thus, 17 g of protein, 12 g of starch, 4 g of fat, 6 g of minerals were found in 100 g of wheat bran.
But their main advantage lies in the content of fiber or dietary fiber (in 100 g of bran - up to 53 g). Indeed, many of the ailments of our contemporaries are to blame for the “westernization” of nutrition (priority in the diet of refined foods, deficiency of fiber and vitamins, passion for animal fats and simple carbohydrates). It is to her that we owe the increase in the frequency of atherosclerosis, heart and vascular diseases, constipation, obesity, diabetes, etc.

Fiber from food (dietary fiber) is not digested in the small intestine, but is partly exposed to the enzymes of microorganisms living in the large intestine. The World Health Organization believes that to realize all of its benefits (which will be discussed below), a healthy adult should receive about 25-35 g of fiber per day.

Due to its composition, bran has the following beneficial properties:

• their fiber absorbs water (5-30 times its own weight) and stimulates the contractility of the intestine, thereby fighting constipation and cleansing the intestines (the laxative effect of 45 g of bran is comparable to the effect of 1.5 kg of fruit or 777 g of cabbage);
• dietary fiber swells and increases the amount of food that has entered the digestive tract, increasing the feeling of fullness (that's why they are so loved to use for weight loss);
• fiber reduces the absorption of cholesterol from the intestine and improves the lipid (fat) spectrum of the blood;
• it also improves the composition of bile and the processes of bile secretion, preventing stone formation;
• prebiotic action (stimulate the reproduction of beneficial microbes in the colon and bacterial production of folic acid, vitamins PP, B6, B2 and B1);
• anticancer effect (fiber reduces the amount of carcinogens and promotes the formation of substrates that protect the intestinal mucosa from them);
• dietary fiber dissolves and removes various toxins, radionuclides, lead and strontium salts
• supply additional vitamins (E, B5, K, B1, B2, B6, B3), minerals (selenium, calcium, zinc, magnesium, phosphorus, etc.), essential fatty acids to the body;
• serve as a natural peeling agent when added to masks or creams.

Adverse effects

However, bran should not be consumed thoughtlessly and in any quantities. Otherwise, their negative properties will manifest themselves very quickly. After all, because of the fiber they:

• significantly increase gas formation;
• provoke intestinal colic;
• exacerbate inflammation and erosive and ulcerative lesions in diseases of the digestive system that require sparing of the mucosa (colitis, gastritis, diverticulitis, duodenitis, Crohn's disease, etc.);
• can cause intestinal obstruction;
• remove water;
• inhibit the absorption of minerals (aluminum, zinc, iron, phosphorus, copper, calcium, cobalt, magnesium) and vitamins.

Therefore, the maximum daily therapeutic dose of fiber should not exceed 40 g, and the maximum allowable dose should not exceed 60 g. And for children, the elderly, future mothers and lactating women, vitamin-mineral complexes are shown against the background of regular use of bran. If patients combine treatment with drugs containing minerals or vitamins (for example, iron preparations for anemia) with bran, then they need to at least spread their use over time.
In addition, being a cereal product, bran can cause clinical manifestations of allergy and / or celiac disease (protein intolerance to rye, wheat, barley).

Where to get bran?

Searching for bran won't take long. To buy them, just look at any pharmacy or supermarket. They are sold in their natural form (as an additive to ordinary food) or are contained in some food products (muesli, bakery products, yogurt, cottage cheese, sweet bars, etc.) and biological additives (Nutrikon, Krusken, etc.).

Dry bran is not the most pleasant taste properties. Therefore, they are first steamed, poured with boiling water (this makes the bran softer), and then added to juices, kissels, soups, sauces, kefirs, semi-liquid cereals, cutlet mass, dough for cakes, pancakes, casseroles. If tolerated, it can be added to dishes and bran in its natural form. Bran is allowed to be included in the nutrition of babies starting from the age of two.

Regardless of the purpose of the application (cleansing the body of accumulated toxins, constipation, overweight, etc.), doctors advise starting with just a teaspoon (three times a day) of bran, then the daily dose is carefully increased (up to 3-6 tablespoons).

The criterion for the optimal dose is the frequency of soft, but not loose stools (1-2 times a day). At the same time, it is important to adjust the amount of liquid you drink, because bran fiber absorbs water. If it is not enough, then the frequency of the stool will not increase, but will decrease (this effect, by the way, helps with diarrhea). As a rule, those who take bran should drink up to 2.5 liters of any liquid per day, and it is advisable for water drinkers to increase their usual volume by another 0.5–1 liter.

For weight loss, it is better to use soy or oat bran. The first of them are rich in lecithin, which improves fat metabolism. And the fiber of oat bran is partially represented by beta-glucans, which are good at lowering cholesterol levels.
Due to its excellent absorbency, bran is sensitive to the humidity of its environment. With this in mind, they should be stored in airtight containers or glass jars with tight lids in a dry place.

"Planet RTR", program "About the most important thing" on the topic "Benefits and harms of bran":