Bran. What do we know about it.

 

What is bran?

Bran is the outer shell of cereals, rich in fiber (70% or more), vitamins and biologically active substances. Bran is a waste product of the flour milling industry.

Nutritionists have put this product on a pedestal, giving it an honorable place in the diet of adherents of a healthy diet. It is believed that bran is necessary for people every day, in an amount of not less than 30 g. They are especially important for those who seek to lose weight and rid their bodies of toxins. 

What are bran

- wheat;

- corn;

- barley;  

- rye;

- oatmeal;  

- buckwheat;  

– rice

 other.

All of them, regardless of the type, contain such an important element as fiber - dietary fiber.

 

Bran composition.

- a large amount of dietary fiber (fiber);

- vitamins of group B;

- vitamins E, PP;

- carotene;

- trace elements (zinc, chromium, selenium, potassium and magnesium salts, copper, etc.).

Who is shown the use of bran?

To all healthy people, since bran cleanses the intestines and saturates the body with useful substances. They will be especially useful for those who are sick with the following diseases:

- atherosclerosis;

- obesity;

- hypertension;

- biliary dyskinesia and bile stasis;

- intestinal atony;

- chronic constipation;

- phlebeurysm.

Who is not recommended bran? 

People who are in the stage of exacerbation of the following diseases:

- gastritis;

- stomach ulcer;

- peptic ulcer of the duodenum.

How do bran work?

They are practically not digested in the intestines, but they do the following:

- remove toxins from the body (cholesterol, toxins, heavy metal ions and radionuclides);

- enhance intestinal motility, eliminating congestion, constipation;

- swelling, dull the feeling of hunger;

- improve metabolism and intestinal microflora (they fight dysbacteriosis well);

- reduce the concentration of  glucose in the blood  of patients with diabetes mellitus;

- increase immunity.

How and how much to eat bran? 

Their optimal daily dose is 20-35 g. A larger amount is undesirable, since it is fraught with problems with the intestines (flatulence, colic are possible). Beginners can be advised 1 tablespoon of this product per day. 

How to eat bran?

The most important rule is that it is not recommended to eat them dry. Be sure to dilute them with water. True, special dry bran capsules have now appeared. Here they can be consumed without first diluting with water. Ordinary bran is better to pre-brew. Oatmeal, rice or rye bran - how to take them to get the maximum benefit? It is best to pour them with boiling water and set aside to swell for 30 minutes. Then the excess water must be drained. Milk, fruits, raisins can be added to the resulting gruel and eaten. An important recommendation is to drink this meal with plenty of water or tea. Ready, steamed bran (rather than dry) can be added to meatballs, meatballs, cereals, puddings and casseroles.

Which bran to choose? 

Indeed, their diversity is amazing: rye and barley, wheat and oat, even rice. When choosing, you can focus solely on your taste preferences, avoiding only those bran that can be allergens for a particular person. 

Despite the fact that almost all bran contains approximately the same amount of fiber, there are certain characteristics of each type. Barley bran. The content of soluble fiber is very high. Great for lowering bad cholesterol levels. Corn bran. The richest in insoluble fiber. Eating them reduces the risk of colon cancer. Rice bran. They also contain a high percentage of soluble fiber. Good for those who have problems with the gallbladder and who have high cholesterol. Oat bran. Essential for diabetic patients. Just 60 grams of oat bran per day - and your cholesterol level will drop by 7-10%. Wheat bran. Shown to those who have a predisposition to tumors in the colon.

Enriched bran with fruit and vegetable additives deserve special attention. These have an additional therapeutic and prophylactic effect on the body, so they are even more useful. There are, for example, such bran with additives:

- with seaweed (rich in iodine);

- with beets (useful for high blood pressure, obesity);

- with an apple (good for gout and kidney stones);

- with  Jerusalem artichoke  (useful for obesity and diabetes).

External application of bran  is also beneficial. They can be used as a peeling agent, add a decoction to the bath for allergies and skin irritation. Cosmetic masks with bran are also good: take 1 raw yolk for 1 teaspoon, apply on the skin of the face, hold for 15 minutes.

Surely, many people who have tried bran will really like their effectiveness. This product is especially relevant for those who want to lose weight and become more beautiful.

Warning: 

While many of us don't really get enough fiber in our diets, a dramatic increase in fiber intake can cause gas, bloating, nausea, vomiting, diarrhea, and can interfere with your body's ability to absorb certain minerals such as zinc, calcium, iron, and magnesium. and also vitamin B12.