How to use wheat bran. Description and types of bran. Buckwheat bran: unique properties and benefits of bran

The bran is the outer shell of the grain, which is removed from cereals during their processing to produce flour. Oat, rice, rye, barley and wheat bran are presented in stores and pharmacies. The latter are the leaders in the content of nutrients, as well as vitamins and minerals. In recent years, the popularity of wheat bran has increased: they are used for diets, treatment of gastrointestinal problems, and normalization of bowel function.

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Chemical composition and calorie content

Wheat bran is a low-calorie dietary product that contains a large amount of useful trace elements. All indicators and substances are given based on 100 g of the product.

The nutritional value
Water	9.9 g
Squirrels	15.6 g
Fats	4.3 g
Carbohydrates	64.5 g
- sugar	0.41 g
- alimentary fiber	42.8 g
vitamins:
Thiamine (B 1)	0.5 mg
Riboflavin (B 2)	0.6 mg
Niacin(B 3)	13.6 mg
Pantothenic acid (B 5)	2. 2 mg
Pyridoxine (B 6)	1. 3 mg
Tocopherol (E)	1.5 mg
Vitamin K	1. 9 mcg
Minerals:
Calcium	73 mg
Iron	11 mg
Magnesium	611 mg
Phosphorus	1013 mg
Potassium	1182 mg
Zinc	7 mg
calories	246 kcal

The chemical composition of bran is rich in vegetable fibers (they make up 43% of the total mass of the product) and unsaturated omega-3 and 6 fatty acids.

Varieties of bran



On the shelves of shops and pharmacies, you can see wheat bran of several varieties:

• granulated;
• crushed;
• in the form of flakes.

The most useful are granular. They have gone through a minimum of technological processes and do not contain additional substances. In order for such bran to be eaten, they are poured with boiling water. They can be added to porridge, soup and some salads, thereby enriching your diet.



How to use

Bran is not a complete food product for the human body, but as a biologically active supplement to human food, it solves the problem of a balanced diet, maintains a normal metabolism and provides the body with useful substances.

The course of admission should begin with 1 tablespoon of fiber, gradually increasing its amount. The maximum allowable amount of bran per day for an adult is no more than 30 g.

The first course should not exceed 10 days. People who periodically used bran can increase the duration of the course up to 1 month with a break of at least 2 weeks. The storage conditions of this product must be observed. Store bran should be in a tightly closed jar at room temperature, the shelf life is 12 months.



Use in adults

Fiber should be poured with hot water for 20 minutes, and then consumed, or washed down with a large amount of any drink immediately after consumption. Bran can be washed down not only with water, but also with any other liquid (juice, fruit drink, compote, kefir, etc.). You can cook porridge or soup and add them. From moisture, they swell, increase in volume, take up a lot of space in the stomach and in this form move through the intestines, increasing the volume of feces.

Admission rules for children

For preventive purposes, bran can be introduced into the diet of a child from the age of two. You should start with half a teaspoon per day, gradually increasing the dosage so as not to cause indigestion.

When using this product, you should drink a sufficient amount of water, since the plant fibers contained in the bran only have their positive effect when they swell. In baby food, finely ground bran should be used and always in a steamed form. Regular consumption of wheat bran in the diet of a child can improve his health.

During pregnancy

During the bearing of a child, many things are contraindicated for women, from food to some medicines. During pregnancy, women often suffer from overweight and gastrointestinal problems. For the treatment and prevention of constipation, reducing appetite and extra pounds, as well as the prevention of beriberi, bran is actively used. The daily norm of a dry product for pregnant women is 30 grams. Reception should be divided into three receptions. Dissolve a portion of bran in a glass of water or, if they are added to any dish, write them down with the same amount of liquid.

During breastfeeding

If a woman ate bran while carrying a baby, then after his birth you should not refuse to use them. If this product is new to a woman, then you should start with small doses. You should start by taking half a teaspoon of bran. Next, you should monitor the well-being of the child.

If the baby does not develop an upset stomach, then you can continue to use them. It is important not to exceed the daily dose - 30 g. Useful substances enter breast milk and saturate the child's body with a complex of vitamins and omega fatty acids. It is especially useful to use bran in the presence of irregular stools, constipation or dysbacteriosis in a child or mother in order to return her figure to normal.

For weight loss

Diets based on the intake of fiber help to smoothly reduce weight and normalize metabolism. A serving of bran can replace a whole meal. To lose extra pounds, you can eat bran with kefir or natural yogurt as a dinner. To do this, mix 2 tablespoons of bran in a glass of kefir, give time for them to swell and drink. The feeling of fullness will be long and the desire to eat at night will disappear. Also, this method can be used as a snack.

In addition, in the diet, you can use bread with wheat bran or cereals with added fiber.

Such a diet will help not to suffer from hunger during weight loss and will bring many benefits to the body.

The benefits of wheat bran

Benefitfor adults

Normalization of the digestive tract and weight loss. This product is rich in fiber, which helps cleanse the stomach and intestines.

Normalization of cardiac activity. Bran improves blood circulation, reduces the fragility of blood vessels, prevents the appearance of arrhythmia, tachycardia, lowers cholesterol and the number of atherosclerotic plaques.

Strengthen bone tissue, prevent osteoporosis

Acceleration of metabolism, regulation of water-salt balance, removal of excess fluid from the body

Renewal of skin cells, increased growth of the nail plate and hair.

Strengthening vision

Protecting a person from infections and viruses, supporting immunity

Nervous system protection

Decreased sugar levels

Keeping the Liver and Gallbladder Healthy

Elimination of toxins

Normalization of blood clotting

Benefits for children

Strengthening immunity. The immune system is formed in the large intestine. Fiber eliminates the manifestations of dysbacteriosis, normalizes bowel function and strengthens the child's immunity

cold protection

Eliminate constipation and treat bowel disorders by improving bowel function

Obesity treatment. Fiber causes a long feeling of fullness, as a result, the child does not want to eat longer

Recovery of pancreatic function

Treatment of dysbacteriosis. Vegetable fibers are a nutrient medium for the reproduction of healthy intestinal microflora

Restoration of a normal mental state

Removal of toxins, toxins and allergens from the body

Hemoglobin increase

Strengthening bone and muscle tissue in a child

Improving memory and brain function

The production of hormones that affect the full growth and development of the child

Contraindications

Wheat bran is a useful product, but has a number of contraindications for use.

Fiber is a rough food that irritates the intestinal mucosa. They should not be eaten by people suffering from diseases such as gastritis, ulcers, pancreatitis, diarrhea, postoperative syndrome. With excessive use of this product, useful substances located on the walls of the stomach and intestines are removed from the body, and calcium is also washed out.

To avoid this, you should not consume more than 30 g of bran per day or use it in dry form. If there is no time for heat treatment, you should postpone the reception. It is not recommended to use bran for weight loss for people on a low-calorie diet, as the level of minerals in the body will decrease.

This dietary product contains phytic acid. It interferes with the absorption of magnesium, iron, zinc and calcium. It has been proven that the heat treatment of fiber reduces the harm of this acid, so it is very important to take bran in a steamed form. After the heat treatment, the bran fibers do not interfere with the absorption of minerals.

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Healthy eating is trending right now. On the shelves of shops and pharmacies, there are often bags with bran of various cereals, including wheat. What are they? What is their value for our body? Bran is obtained in the process of processing grain crops. And whether they will bring benefits, it turns out, depends on the way they are produced.

How bran is obtained

In order for the grains of any cereals to be eaten, as well as to give a presentation, they are pre-processed, freeing them from the hard shell. Actually, this shell is called bran. In addition, this includes the husk and the smallest dust that remain after cleaning the grains.

But the grains themselves, in turn, are deprived of the most valuable nutritional qualities by almost 90%. From refined grains, flour or cereals are obtained, which becomes not at all useful to our body, although the taste of the product is noticeably improved. Baking from such flour will be beautiful and magnificent, only excessive enthusiasm for it can cause diseases of the intestines and heart, is fraught with diabetes or atherosclerosis, not to mention obesity.

Nearly 90% of useful nutrients are lost when grain is debranised.

Extruded bran: pros and cons

Often on packaging with bran you can find the inscription "extruded". What does this mean?

Extrusion is the extrusion of mass through holes to give it a certain shape. This is done in two ways - cold and hot.

After extrusion, the dry mass of bran takes the form

In the hot extrusion process, the processing temperature is around 120 °C. But most vitamins will die at this temperature. The good news is that in the case of bran, extrusion does not last long, and the bulk of the nutrients will not have time to collapse. But microbes will die, which will allow the product to be stored longer without the use of chemical preservatives. This is a definite plus. Another positive property of hot extrusion is that it makes amino acids easily digestible. But there are also disadvantages: with this technology, proteins with carbohydrates will break down into simpler forms, and fiber and starch will be broken down into sugars. As a result, our body will receive more calories and less benefit from fiber.

In the cold extrusion process, the bran is subjected exclusively to mechanical changes. Therefore, the product is minimally harmed, all useful substances are preserved in it, but at the same time, fungi and bacteria that are not useful to us will survive, this is a minus.

Composition and benefits

In bran there is a huge amount of substances indispensable for the human body. In addition to proteins, fats and carbohydrates, they are saturated with macro- and microelements, as well as vitamins. But this product is especially valued for the fiber and coarse fibers contained in it.

In the absence of contraindications, bran is useful for many reasons, in particular, they:

• activate metabolism;
• normalize digestion, the work of the heart muscle;
• improve the elasticity of blood vessels;
• have a beneficial effect on the nervous system;
• make the skin smooth and elastic, and hair and nails - strong and shiny;
• remove toxins and slags;
• prevent the development of oncology;
• improve vision;
• slow down the rise in blood sugar;
• strengthen the immune system;
• prevent obesity.

Which bran is more useful: rye or wheat

Which bran is more useful: rye or wheat? To answer this question, it is worth paying attention to the chemical composition.

Table: comparison of the chemical composition of wheat and rye bran

As can be seen from the table, coarse dietary fiber is present in the same amount in both wheat and rye bran, so there is not much difference which of them to use in order to reduce weight.

Rye bran contains more fiber and valuable trace elements. But wheat bran has a number of its advantages, in them:

• 5 times more niacin (or, as it is also called, nicotinic acid) - a powerful cholesterol-lowering agent;
• 3 times more phosphorus, which maintains healthy teeth and bones, has a beneficial effect on muscle activity;
• significantly more potassium - the most important mineral in our body, regulating the water-salt balance, the work of the heart and blood vessels; supporting digestion, nervous system and muscle function; removing excess sodium, which helps to normalize blood pressure and improve blood supply to the brain.

For those people who have never used bran before, it is better to start with wheat, because their effect on the intestines will be much milder.

What are the benefits of wheat bran

When women do not have concomitant diseases in which bran is prohibited, then their reasonable intake has a positive effect on health, even during pregnancy and lactation.

Wheat bran is just a storehouse of B vitamins, Omega-3 and Omega-6 polyunsaturated fatty acids, which can normalize the amount of the female hormone estrogen, the excess of which causes “female” diseases: mastopathy, endometriosis, fibroids, breast cancer, etc.

Men who consume wheat bran regularly are much less at risk of getting prostate diseases and impotence. They have a longer active sex life.

Bran also has a positive effect on the children's body. The main useful properties are as follows:

• increased intestinal motility with constipation;
• cleansing the child's body of allergens and toxins;
• the fight against overweight in adolescents, including those who do not experience serious physical exertion, because even the minimum amount of bran causes a feeling of satiety, reducing appetite;
• choleretic effect, therefore, they are used for the prevention of cholecystitis and pancreatitis;
• strengthening immunity;
• restoration of intestinal microflora.

Video: how to choose, store and eat bran

Contraindications

Not everyone benefits from bran. Both adults and children should not take any bran if they suffer from:

• gastritis;
• gastroduodenitis;
• pancreatitis;
• acute colitis;
• allergy to the protein of cereal plants;
• gastric or duodenal ulcer in the acute stage;
• abdominal adhesions;
• hepatitis.

In addition, during drug therapy, it is worth temporarily abandoning bran due to the adsorbing properties of the latter, because, together with toxins, they will also remove drugs from the body. After taking the drugs, it is permissible to afford bran no earlier than 6 hours later.

You can resume taking bran only after the acute period of the disease has passed, after consulting with your doctor. You need to start with the minimum dosages, they should be selected by the attending doctor.

Norms for taking the product for healthy people

Wheat bran can be taken separately, in the intervals between main meals, and can be added to soups, vegetable purees, cereals and sour-milk drinks.

Bran is a valuable product for a healthy diet

The daily rate should be selected individually with the doctor. It usually starts with 2-3 teaspoons and does not exceed 2-4 tablespoons. When taking bran, it is very important to observe the correct drinking regimen. It is necessary to drink 1.5-2 liters of water per day, otherwise constipation may occur.

Features of use for pregnant women

If this is not contraindicated for the expectant mother, then 2 tablespoons of wheat bran per day are recommended. But first you need to consult with your doctor, who will help you choose the right individual dosage.

It should be borne in mind: pregnant women should approach this product very carefully, as it causes the intestines to work actively, which can cause an increase in uterine tone. If you use bran wisely, then they can bring considerable benefits to the health of the expectant mother, for example, they:

• help with constipation;
• reduce blood sugar and cholesterol;
• replenish the missing vitamins and minerals;
• have a good effect on the nervous system;
• support vision;
• improve complexion.

Rules for taking bran during pregnancy:

1. The recommended daily dose should be poured with boiling water so that the water completely covers them.
2. Then wait half an hour until they swell.
3. Distribute the resulting mass and consume within one day between the main meals.

For women who are breastfeeding

After childbirth, it is important for a woman to put her intestines in order and quickly return to her slender forms. Wheat bran will help restore the body of a nursing mother, they:

• eliminate constipation, normalize metabolism;
• cope with extra pounds gained during pregnancy, because the use of bran between meals helps to satisfy hunger and reduce appetite, saturating the body with energy;
• they will help control the hormonal background due to the fatty acids and vitamin E contained in the bran, they will also support normal sexual functions;
• help with colds, because taking medications during lactation is severely limited.

If you do not like the taste of bran, they can be added to the main meal, this will not reduce the beneficial properties

Cold decoction recipe.

1. Pour 200 g of wheat bran with 2 liters of water brought to a boil.
2. Boil for 15 minutes over low heat.
3. Strain with a cheesecloth and take half a glass 30 minutes before meals.

The daily diet of a nursing mother should not exceed 30 grams (this is 3 tablespoons) in order to prevent flatulence and colic in both the woman herself and the baby.

Features of complementary foods for babies

Many babies respond to the introduction of complementary foods after breast milk with constipation. Wheat bran will help solve the problem. You can start giving them to children already at the 10th month of life, but only as a decoction.

Recipe for a decoction for complementary foods in the 1st year of life.

1. 1 teaspoon of bran pour half a glass of boiling water.
2. Cook for 10-12 minutes covered.

Strain the resulting broth through cheesecloth and add to porridge, vegetable puree or jelly, distributing it into several doses during the day.

Bran can be given to a child as early as the tenth month of life.

The recipe for a decoction for complementary foods in the 2nd year of life:

• 1 cup boiling water;
• 1.5 teaspoons dry bran.

The broth should be filtered, cooled and divided into several doses throughout the day.

Older children, after three years, it is recommended to give dry wheat bran, courses up to three weeks. But first you need to discuss this issue with the pediatrician. It is undesirable to give them to the child all the time, as this can adversely affect the work of the children's intestines. At first, the doses should be small, in the second week they can be gradually increased, and in the third week again reduced. For a day, you can give your child no more than 1.5–2 teaspoons of wheat bran. They should be divided into several doses per day. It is first necessary to carry out heat treatment by calcining the bran in the oven for 15 minutes.

For diabetes

If there are no concomitant diseases in which the use of bran is prohibited, then this product can be successfully used in the prevention and treatment of diabetes. Bran makes the process of digesting food longer and prevents glucose surges.

Recipe for bran for diabetes.

1. Bran steamed with boiling water.
2. After 30 minutes, the water must be drained.
3. Add the resulting mass to food.

This helps to reduce the glycemic index of any product. You can eat bran in its pure form, washed down with water or infusion of wild rose in a small amount. It is better to take them in the morning on an empty stomach. It is important to use the prepared mass on the same day.. The next day, the product will be useless, because it will have time to lose all its healing qualities.

The ideal regimen for taking bran for diabetes is: 3 weeks of continuous use, then a break for a week. And so on. This is necessary to avoid addiction of the body to this product.

When following a diet

Bran is an affordable and inexpensive means for weight loss. If you eat a small portion of bran before the main meal, then the stomach will be filled, and the appetite will decrease. The remains of food that have not had time to digest will be quickly excreted by the body. In order for the bran to swell and fill the stomach, it is imperative to drink it with water: at least 1 glass of water should fall on 1 tablespoon of the product.

Try to replace one meal with a glass of fermented milk product with a spoonful of bran and you yourself will not notice how the arrow on the scales will show a lower value.

"Sit" on such a diet is allowed no more than a month, because bran is a strong adsorbent. Therefore, there is a danger, along with toxins, to remove beneficial substances from the body. It is necessary to start taking bran gradually, 1 teaspoon 15-20 minutes before meals, 2-3 times a day. Then the daily dose is increased to 3 tablespoons and divided into 3 doses. If you eat more, you will get the opposite effect, and the extra pounds will return again.

Cheese balls with bran

1. Bring a small amount of low-fat sour cream to a boil, add wheat bran to it.
2. Mix well, let cool.
3. Add hard grated cheese, vegetable oil, a quarter of an egg and flour in such an amount that you can roll balls from the resulting mass.
4. Bake in the oven until the balls are browned.

Porridge with bran

1. Take 150 ml of skimmed milk, 2 tablespoons of oat bran and 1 tablespoon of wheat.
2. Bran pour milk, stir, bring to a boil and cook for several minutes over low heat, not forgetting to stir continuously.
3. You can add a little sugar and a pinch of vanilla to taste.
4. Then remove from heat and let it brew for a few minutes.

It will turn out a low-calorie, but at the same time tasty dish. It is best to eat it for breakfast in order to start the process of weight loss in the morning.

Bran on the Dukan Diet

Pierre Dukan considers bran one of the most useful products that are available to the modern consumer. They affect digestion at two levels simultaneously:

1. Absorbing liquid, bran increases in volume many times, thereby filling the stomach and causing a feeling of satiety.
2. Bran acts on the intestines, preventing the absorption of fast carbohydrates and binding cholesterol.

Dukan finds oat bran of high quality, medium grind, to be the most suitable for his diet. Dukan's recommended daily dose depends on the phase of the diet:

• in the "attack" phase, it is suggested to consume 1.5 tablespoons of bran per day;
• in the "cruise" phase - 2 tablespoons;
• in the phase of "consolidation" - 2.5 tablespoons;
• in the "stabilization" phase - 3 tablespoons.

Simple Recipes for the Dukan Diet

Dukan bran bread.

1. Mix 2 tablespoons of oat bran, 1 tablespoon of wheat bran, half a bag of baking powder.
2. Grind with a blender or coffee grinder.
3. Add 1 tablespoon fat-free cottage cheese and 1 egg.
4. Bake the prepared dough for 4 minutes in the microwave.

Dukan's bran bread will help you lose weight

Biscuit Dukan from bran.

1. Take 1 egg, 2 tablespoons of oatmeal and 1 tablespoon of wheat bran, add a pinch of salt, mix.
2. Pour 1-2 tablespoons of fat-free kefir, if desired, the recipe can be supplemented with melted cheese.
3. Bake until done for a few minutes.

Health recipes using wheat bran

Based on wheat bran, you can prepare wonderful remedies for maintaining health. They are also great for adding to scrubs, skin or hair masks, etc.

For constipation

Pass through a meat grinder:

• 100 g wheat bran, pre-steamed;
• 100 g raisins;
• 200 g prunes.

Use the resulting mass during the day in 3 doses, drinking a glass of water each time.

Prunes have a mild laxative effect, perfectly complementing the effect of taking bran.

From bronchitis, tonsillitis, pharyngitis, pneumonia

1. Rinse 400 g of wheat bran, pour 1.8 liters of boiling water into them.
2. Boil for 10 minutes over low heat.
3. Strained broth mixed with burnt sugar.

Drink 1 glass of this hot drink instead of tea 3-4 times a day.

For gout

1. Pour 1 liter of boiling water over 200 g of wheat bran, boil for an hour.
2. Strain, squeezing well, then strain again, but no longer squeezing.

The resulting decoction should be consumed within a day. It can be added to first courses and sauces.

Bath for sensitive skin

Make a small bag out of gauze, place 2 cups of bran in it, dip it in a warm bath for half an hour. Then squeeze the bran well, and add hot water to the bath. Take the procedure for at least 15 minutes.

Go to the bread section of any supermarket and take the time to explore the assortment. You will see on the shelves short and long loaves, lush loaves, round and diamond-shaped buns, puff pastry bagels, pies with various fillings, pita bread. The variety will surprise and delight. Moreover, products made from wheat flour will certainly prevail.

The food industry processes millions of tons of wheat so that people have delicious white bread, delicious cakes, sweet buns, gingerbread, cakes and cookies on their tables. Unfortunately, tasty is not always healthy.

White flour of the highest grade is a product of wheat processing. In this case, the phrase "highest grade" does not indicate its benefits. Increasingly, nutrition experts are saying that refined white flour is not at all safe and can be harmful if used unwisely.

In high-tech industries, wheat is divided into components: white flour, grain germ and bran. The latter is called a by-product of grain processing. The high protein content and other beneficial properties of bran have long been known, but only at the end of the 20th century did packaging with this valuable product appear on the shelves of supermarkets and health food stores. What has changed?

We eat for energy. Only after replenishment of energy reserves, our body begins to take care of the intake of micronutrients (vitamins and minerals). First, the need for proteins, carbohydrates, fats, water, in other words, macronutrients, is satisfied.

The feeling of hunger is the regulator of food consumed. The modern food industry, with the help of various additives, has learned to quickly satisfy people's hunger and at the same time receive large revenues. Supermarket shelves are crammed with foods that are high in calories but low in micronutrients. The harm lies in the fact that a deficiency of vitamins and microelements is formed in the body.

Therefore, food with a high content of nutrients and low calorie content is recommended by doctors, nutritionists and nutritionists. To classify a product as useful, the following components must be present:

• water;
• fiber (plant fiber);
• unsaturated fats.

Vegetables and fruits are mostly low in calories, saturated with water, rich in fiber. But grain crops remain the champion in the content of the latter. Vegetable fiber is digested for a long time (and some is not digested at all) and gives a feeling of satiety for several hours. This is its dietary benefit, especially when you consider that modern man consumes catastrophically little fiber.

Bran is produced from the outer shell of the grain, which is about 15% of the total weight. The rest (minus the husk) acquires the whiteness, softness and airiness of flour, but at the same time loses important nutrients. It turns out that the benefits remain in bran, since it is in the shell that up to 90% of biologically valuable substances are concentrated: vitamins E, A, B9, B6, B3, B2 and B1, manganese, copper, sulfur, calcium, antioxidants, protein. The numbers are convincing, but does this mean that now everyone should eat this nutritional supplement with spoons?

Harm and side effects

We have already found out that wheat bran meets the criteria for a useful product. However, they also have a number of side properties, which makes them taken with caution.

1. Excessive consumption of bran can reduce the level of minerals in the body.
2. This is a rough food that irritates the intestinal mucosa. For this reason, the product is harmful to people with diseases of the stomach and intestines. Ulcer, gastritis, postoperative period, diarrhea - all these are contraindications for the use of bran.
3. A growing body may not be able to cope with the digestion of coarse fiber. Therefore, children's age is another contraindication for regular intake.

Dangerous phytic acid

Experts discuss the dangers of phytic acid contained in wheat bran. This compound is believed to affect the body's absorption of magnesium, iron, zinc, and calcium.

Studies show that heat treatment reduces the activity of phytic acid. Therefore, in baking after fermentation and heat treatment, wheat bran fibers do not interfere with the absorption of microelements.

But until the final verdict of doctors on this issue has been made, it is recommended to take a break from taking this nutritional supplement so as not to harm your health. It also doesn't hurt to get medical advice.

Efficiency

The effects of the reception can be divided into three groups:

• nutritional value;
• mechanical effect on the gastrointestinal tract;
• antioxidant properties.

nutritional value

Wheat ranks second in the world after rice in terms of consumption, while wheat bran accounts for a very small percentage. The product is quite high-calorie: up to 296 kcal per 100 g.

Wheat bran is a good source of plant-based dietary fiber that helps eliminate toxins. In a clean intestine, beneficial bacteria multiply faster, which themselves synthesize beneficial vitamins.

For example, it has been proven that up to 90% of serotonin (the hormone responsible for mood) is produced in the colon, and not in the brain.

Today, no one doubts that high-fiber foods improve health, of course, when consumed wisely.

Mechanical effect on the gastrointestinal tract

Constipation and other digestive problems are a very common problem. Most people consume no more than 12 g of fiber per day at a rate of 25-35 g. It is easy to calculate the recommended dosage for children: child's age + 5 g.

Dietary fibers in the composition of wheat bran, improving intestinal motility, reduce the transit time of waste removal. It has also been proven that the cellulose present in wheat bran softens the stool.

The weight of the above facts is given by the following argument: The European Union for Food Safety (EFSA) recently confirmed the benefits of wheat bran for the health of the gastrointestinal tract.

Antioxidant Properties

Experimental evidence supports the effectiveness of wheat bran in reducing the risk of cardiovascular disease and certain chronic conditions. The product has antitumor properties and is able to reduce the risk of malignant tumors:

• intestines (rectum, small and large intestine);
• prostate (adenomas);
• mammary gland.

How to use

1. It is recommended to consume no more than 25-30 g of wheat bran per day.
2. This nutritional supplement is introduced into the diet, starting with a teaspoon, and the response of the body is closely monitored.
3. Bran fibers tend to absorb water, so they need to be taken with plenty of liquid: about a glass for 1 tbsp. l. It can be kefir, juice or just boiled water. It is recommended to drink at least 1.5 liters of pure water per day so that the product brings you only benefit, and not harm.

Eating natural, unrefined foods provides health benefits and helps prevent diet-related diseases. By adding grain fibers to salads, pastries, soups, decoctions, you help the body.

Wheat bran is the shell of wheat grains, which is an irreplaceable source of fiber for the human body. Previously considered only a waste suitable for creating animal feed, wheat bran, due to a more detailed study of their properties, was appreciated. So, a simple waste of the food industry has become one of the most important sources of nutrients used in dietary and sports nutrition.

The benefits of wheat bran

In the production of flour from wheat, many other things also fall into the category of bran:

• aleurone layers of grain shells;
• flower shells;
• cereal germs of wheat.

Surprisingly, it is these constituent parts of the grain that concentrate almost 90% of all the useful components of wheat grain, namely proteins, minerals and vitamins. But when grinding wheat into flour, the bran is specially separated from the grains in order to preserve the physical and taste qualities of the future flour for a longer period.

Bran is rich in B vitamins, without which metabolic processes of the body are impossible and the deficiency of which leads to violations of carbohydrate, protein, water-salt and fat metabolism. A number of vitamins of this group are responsible for the activity of hematopoietic organs, the synthesis of hemoglobin blood protein and the work of red blood cells. Also, B vitamins support the functioning of the nervous, muscular, digestive and cardiovascular systems of the human body, help the endocrine system maintain hormonal balance, and promote the production of hormones by the endocrine and reproductive systems.

The role of bran in the digestive system

Fiber, which is abundant in wheat bran, retains a large amount of fluid, diluting the feces in the intestines with it and helping it to promote food processing products through the colon. Absorbing moisture, fiber, along with it, absorbs toxins that accumulate in the intestines. Due to this feature of the porous structure of bran, they are used in the treatment of constipation, intoxication and disorders of the digestive tract, in the prevention of intestinal cancer.

Fiber is an excellent nutrient medium for beneficial intestinal bacteria: when it is taken, the intestinal microflora normalizes, due to which dysbacteriosis and the accompanying unpleasant effects of the intestines disappear. Vitamins from fiber help microtraumas of the mucous membrane to heal faster, stimulate the production of gastric juice, liver activity and pancreas activity. For this reason, bran is taken for biliary dyskinesia, gallstones and a number of other diseases of the liver and gallbladder.

The role of bran in the activity of the heart and blood vessels

Fiber and B-group vitamins lower the amount of cholesterol in the blood, preventing its accumulation in the vessels of the body. Cocarboxylase, a product of the processing of vitamin B1, together with potassium and magnesium, have a general positive effect on the heart and blood vessels, promote the trophism of the nervous system, and help body cells absorb glucose. So, taking bran becomes an excellent prevention of many diseases of the cardiovascular system.

The role of bran in the reproductive system

Wheat bran is rich not only in vitamins, but also in useful fatty acids, which normalize the level of estrogen in a woman's body. This reduces the risk of a number of purely female diseases. For men, bran is useful for its ability to maintain and increase potency.

Harm of wheat bran

It is quite difficult to harm the body by taking bran, but in some situations it is possible. So, with caution, bran is taken for ulcers of the digestive system, adhesive diseases in the abdominal cavity, with acute cholecystitis and pancreatitis. For such diseases of the gastrointestinal tract and liver, before taking bran, you will need to consult your doctor.

Wheat bran for weight loss

A special property of the cell lies in its ability to slow down the process of carbohydrate absorption, which is why the level of glucose in the blood increases slowly. For people with diabetes, this makes it possible to significantly reduce the intake of insulin preparations and improve well-being, and in the absence of this disease, slowing down the absorption of carbohydrates allows you to maintain a feeling of fullness longer. Also, increasing in volume when mixed with liquid, fiber creates a feeling of satiety and does not allow a person to overeat, eating extra calories, which then turn into excess weight. In other words, bran significantly reduces the frequency of meals, creates a feeling of fullness in food and does not allow the feeling of hunger to arise, protecting the stomach from the troubles that arise during simple starvation.

How to use wheat bran?

A prerequisite for the use of wheat bran is water: they can simply be washed down with a glass of water, or they can be steamed in boiling water. For example, you can pour bran with boiling water for half an hour, and then drain the water and add the resulting porridge to other dishes, or simply consume it with a glass of water or tea. Doctors call the maximum daily dose of bran 25-30 grams, but they advise starting with small doses, for example, from 10 grams, increasing the dosage over time. This will avoid unpleasant effects in the intestines and gradually normalizes its work.

Bran is an important component of a healthy diet, without which the body cannot function normally. Fortunately, you can buy them in any store, which means that you can start the path to beauty and health today!

For many years, wheat seedlings were considered waste products and were used as animal feed. Today, supporters of a healthy diet are increasingly including them in their diet, but few know the benefits and harms of wheat bran, how to take them correctly. They can act on the human body in different ways, so that the use of the product does not harm health, it is necessary to familiarize yourself with some features of bran.

Bran is the outer shell of the grain, which is removed during processing in order to purify the flour and give it a marketable appearance. Thus, refined products visually look attractive, have a pleasant taste, but are devoid of valuable nutritional qualities, and besides, they have a high calorie content. Such products are not only useless but also harmful to health.

Wheat bran is an invaluable source of fiber needed by the human body. In addition to wheat, manufacturers offer rye, oat, corn, flax, barley, buckwheat bran. In stores and pharmacy chains, you can find molded and ground types. Crushed seedings are not subjected to an additional processing process, therefore, their healing qualities are fully preserved. It is this type of product that is used for weight loss and feeding young children.

To give a different shape, they have to be extruded using thermal exposure. As a result of molding, sticks, granules, flakes are obtained. The advantage of extruded bran is that it is completely ready to eat and easily absorbed by the body. Disadvantage - heat treatment, reducing beneficial properties and increasing calories.

Chemical composition

They are rich in vitamins B, A, E, micro and macro elements such as potassium, magnesium, selenium, copper, zinc. The benefits and harms of bran for humans depend on the presence of these elements. Such a rich chemical composition of wheat seedings can not only have a beneficial effect and, if used improperly, adversely affect health.

Beneficial features

The main function of the product is the normalization of the gastrointestinal tract. Strong adsorbing action helps to remove toxins, slags and harmful elements. Fiber relieves dysbacteriosis and constipation, reduces the risk of developing stomach cancer, small and large intestine.

The benefits of bran for the human body are not limited to a positive effect on the gastrointestinal tract, they stimulate the work of the whole organism:

Harm bran

In addition to beneficial properties for the body, Wheat bran also has side effects:

How to take wheat bran

How to take wheat bran depends on personal preference. They can be added to cereals, salads, soups, fish and meat dishes, sour-milk drinks, kissels. In order for the product to bring maximum benefit, the required dosage of intake should be taken into account. For use as a therapeutic and prophylactic agent, there are several options:

Wheat bran should be used carefully, gradually increasing the dose. During the first two weeks, one teaspoon per day is taken, then the daily rate is three teaspoons. The course of admission should be at least two months. Then there is a break, depending on how you feel.

Is it possible to give a child

Bran is introduced into the child's diet according to medical indications from one year. However, if there are no problems with the health of the baby, it is necessary to wait with this product for up to three years. Indications for use are:

• Intestinal dysbacteriosis.
• Frequent constipation.
• Regular colds.
• Anemia.

Dried, flavored flakes can cause constipation in a child, and although children like the crunchiness of the flakes on their teeth, it is recommended to give a natural product without impurities. The maximum amount at the very beginning of the reception is one teaspoon per day. The required daily dose is poured with boiling water and infused for half an hour. Excess liquid must be drained.

The resulting mushy mass is added to soups or cereals. It should be noted that at this time the child must be given plenty of fluids. For better absorption by the child's body, it is recommended to prepare a general strengthening decoction. Gradually, the dose is increased while observing the reaction of the baby's body. In the event that the stool has become regular, the intake of bran can be stopped.

Contraindications for use are inflammatory processes in the intestines and stomach, alternating constipation with diarrhea.

Application in cosmetology

Having in its composition a complex of vitamins, including tocopherol, wheat bran helps in the fight against aging, premature wrinkles. In addition to anti-aging, there is a pronounced softening, anti-inflammatory effect, relieve itching and regenerate cells. Can be used as a soft natural scrub, and a few recipes based on wheat cuttings, suitable for any woman:

Bran is used primarily for the care of dry sensitive skin, can have a soothing and smoothing effect in dermatological pathologies such as psoriasis and eczema. They are part of creams, masks, lotions, oils, sunscreens for the body and hair. Weak, dull and lifeless hair becomes strong, resilient and shiny after the use of cuttings.

At home masks and scrubs are prepared from them. Baths with the addition of screenings, which are suitable for different skin types, are very popular. To achieve a relaxing effect, a few grains are mixed with milk and placed in a cloth bag. Before water procedures, he falls into the water. With a tendency to acne, medicinal herbs are added: St. John's wort, lemon balm and chamomile.

Priceless healing properties of wheat bran can be listed for a long time. Wheat is grown in most of the territory of our country, so an affordable and very useful product for everyone will help maintain beauty, attractiveness and health for many years.

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