Wheat bran - this is the shell of wheat grains, which are an indispensable source of fiber source for its qualities for human organism. Previously considered only with a waste suitable for creating animal feed, wheat bran, thanks to a more detailed study of their properties, were assessed. So, the simple waste of the food industry has become one of the most important sources Useful substances used in dietary and sports nutrition.

The benefits of wheat bran

In the production of flour from wheat in the Bran category, much more also falls:

• aleron layers of grain shells;
• floral shells;
• grain germs of wheat.

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

Bran rich in vitamins group in, without which it is impossible exchange processes bodies and shortages of which lead to disorders of carbohydrate, protein, water-salt and fat exchanges. A number of vitamins of this group are responsible for the activity of blood formation organs, hemoglobin blood protein synthesis and erythrocyte. Also vitamins of group B maintain the work of the nervous, muscle, digestive and cardiovascular systems of the human body, help endocrine system Hormonal balance contributes to the production of hormones endocrine and sexual systems.

The role of bran in the digestive system

The fiber in excess in wheat bran holds a large amount of liquid in itself, having discharge caliac masses In the intestine and helping it to promote food processing products in the colon. Absorbing moisture, the fiber along with it absorbs and accumulates in the intestine toxins. Due to this feature of the porous bran structure, they are used in the treatment of constipation, intoxication and violations of the activity of the digestive tract, in the prevention of oncological diseases of the intestine.

The fiber is an excellent nutrient medium for beneficial intestinal bacteria: when it is administered to the intestinal microflora, it is normalized, which disappears dysbacteriosis and the intestinal work concomitant effects. Vitamins from fiber help the microtrams of the mucous membrane faster to overgrow, stimulate the production of gastric juice, the activity of the liver and the activity of the pancreas. For this reason, bran are taken with dyskinesia of the biliary tract, stones in bile bubble and a number of other diseases of the liver and gallbladder.

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

The fiber and vitamins of the B-groups reduce the amount of cholesterol in the blood, preventing its cluster in body vessels. Cocarboxylase, vitamin B1 processing product, along with potassium and magnesium have a general positive impact on the heart and vessels, contribute to trophic nervous system, help body cells absorb glucose. So, the reception of bran becomes the excellent prevention of a set of diseases of the cardiovascular system.

The role of bran in the operation of the sexual system

Wheat bran is rich in not only vitamins, but also useful fatty acids, which lead to the norm level estrogen in the body of a woman. This reduces the risk of a row of purely female diseases. For men, bran is helpful to keep and raise potency.

Harm wheat bran

Her damage to the body by receiving bran is quite difficult, but in some situations it is possible. So, with caution, bran take in ulcers digestive system, adhesive diseases in abdominal cavity, with aggravated cholecystitis and pancreatitis. With such diseases of the gastrointestinal tract and liver before receiving the bran, consultation of the attending physician will be required.

Wheat bran for weight loss

The particular property of the cell is its ability to slow down the process of absorbing carbohydrates, which is why the blood glucose level is increasing slowly. People suffering diabetesThis makes it possible to significantly reduce the admission of insulin preparations and improve well-being, and in the absence of this disease, the slowdown in the absorption of carbohydrates allows longer to maintain a sense of saturation. Also, increasing in volume when mixed with liquid, the fiber creates a feeling of satiety and does not allow a person to overeat, eating extra calories, which will then turn into overweight. In other words, the bran significantly reduce the frequency of food intakes, create a person with a sense of saturation of food and do not allow the feeling of hunger, protecting the stomach from the troubles that arise with simple starvation.

How to use wheat bran?

Mandatory condition for the use of wheat bran is water: they can be simply damped with a glass of water, and you can sculpt in boiling water. For example, you can pour branches with boiling water for half an hour, and then drain the water and add the resulting porridge to other dishes or simply use, drinking water or tea. Doctor Maximum daily dose Bran is called 25-30 grams, but the reception is advised to begin with small doses, for example with 10 grams, with time increasing the dosage. This will avoid unpleasant effects in the intestine and gradually normalizes his work.

Bran, are an important component healthy nutritionwithout which the body will not be able to function normally. Fortunately, you can buy them in any store, and therefore, the path to beauty and health can be started today!

Go to the Bread Department of any supermarket and spend time on the study of the range. You will see short and long baton on the shelves, lush caravas, round and rhinestone buns, stroke dough balkes, pies with different fillings, pita. Variety will surprise and delight. Moreover, wheat flour products will probably prevail.

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

White flour of the highest grade is a product of wheat processing. In this case, the phrase "Higher Sort" does not speak of his benefits. More and more often specialists proper nutrition It is stated that refined white flour is not a safe product at all and it may harm with unreasonable use.

In high-tech production, wheat is divided into components: white flour, grain embryos and bran. The latter are called a by-product of grain processing. About the high content of proteins and other useful properties Bran it was known for a long time, but only at the end of the XX century packaging with this valuable product appeared on the shelves of supermarkets and health food stores. What has changed?

In pursuit of fiber

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

Feeling of hunger is a food consumed regulator. The modern food industry with the help of various additives has learned to quickly thorough human hunger and get a big revenue. Supermarket shelves are broken from products that have high calorie content, but contain few microelements. The harm is that a shortage of vitamins and trace elements is formed in the body.

So food S. large content Nutrients and low calorie content recommended to use physicians, nutritionists and medical nutrition specialists. To attribute the product to the number of useful, it is necessary to preserve the following components:

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

Vegetables and fruits are mainly low calorie, saturated with water, rich in fiber. But grain crops remain the champion in keeping the latter. Vegetable fiber is digested for a long time (and part - not digested at all) and gives a feeling of satiety for several hours. This is his dietary benefit, especially if we consider that a modern person consumes catastrophically a little fiber.

Bran is produced from the outer shell of grain, which makes up about 15% of the total weight. The rest (minus his husk) acquires whiteness, softness and airiness of flour, but at the same time it loses important nutrients. It turns out that the benefits remain in bran, since up to 90% of biologically valuable substances are concentrated in the shell: vitamins E, A, B9, B6, B3, B2 and B1, manganese, copper, sulfur, calcium, antioxidants, protein. Figures convince, but it means that now everyone has to be spoons food additive?

Damper bran from wheat

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

1. Excessive fascination of bran can reduce the level of mineral substances in the body.
2. It is rude food, irritating intestinal mucosa. For this reason, the product is harmful to people with diseases of the stomach and intestines. Ulcer, gastritis, postoperative period, Diarrhea - all this is contraindicated for the use of bran.
3. The growing organism may not cope with the digestion of coarse fiber. therefore childhood - Another contraindication for regular reception.

And what about the phytinic acid?

Specialists discuss the harm in wheat brans of phytic acid. This compound allegedly affects the absorption of magnesium, iron, zinc and calcium.

Studies show that thermal processing reduces the activity of phytic acid. Consequently, in baking after fermentation and thermal processing, fiber wheat bran do not interfere with the absorption of trace elements.

But until the final verdict of physicians on this issue was made, it is recommended to take a break in the reception of this food additive in order not to harm your health. Also does not prevent medical advice.

Efficiency of wheat bran

Effects from reception can be divided into three groups:

• nutritional value;
• mechanical impact on gastrointestinal;
• antioxidant properties.

Nutritional value components

Wheat ranks second in the world after rice by use, while the share of wheat bran has a very small percentage. The product is rather calorie: up to 296 kcal per 100 g

Wheat bran is a good source of plant food fibers that contribute to the removal of toxins. In the pure intestine, the useful bacteria, which themselves synthesize useful vitamins themselves.

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

Today, no one has doubts that products with high fiber content improve health, of course, with reasonable consumption.

Mechanical impact on the gastrointestinal

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

Food fibers in wheat bran, improving intestinal peristalsis, reduce the transit waste disposal time. It is also proved that the cellulose present in wheat bran softens the chair.

The listeness listed facts gives the following argument: the European Food Safety Union (EFSA) has not confirmed the benefit of wheat bran for the health of the gastrointestinal tract.

Antioxidant properties

Experimental data confirm the effectiveness of wheat bran in terms of reducing the risk of cardiovascular diseases and some chronic ailments. The product has antitumor properties and is able to reduce the risk of formation of malignant tumors:

• intestines (straight, thin and colon);
• prostate (adenoma);
• breast.

How to use?

1. It is recommended to use no more than 25-30 g of wheat bran per day.
2. This food additive is introduced into the diet, starting with a teaspoon, and carefully follow the response of the body.
3. Bran fibers have the property to absorb water, so it is necessary to take them with a large amount of fluid: about a glass of 1 tbsp. l. It may be kefir, juice or just boiled water. On the day it is recommended to drink at least 1.5 liters of clean water so that the product brings you exclusively to benefit, and not harm.

The use of natural, unrefined food gives an advantage of health and contributes to the prevention of food-related diseases. Adding grain fibers in salads, pastries, soups, decoctions, you help the body.

In contact with

Odnoklassniki.

On the beneficial properties of bran is known for a long time ago. More Ancient Lekari prescribed them to their patients as a laxative and aptive means. Now, when the composition of Bran is studied to the smallest details, it became clear that these are not clear ones on the kind of flourishing production is simply a panacea from all diseases.

Depending on the grain from which bran are taken, their composition is different. You can use rye, oat, barley, rice or buckwheat, but most popular and most useful - wheat. About them and will be discussed in our article.

Useful substances contained in wheat bran

Grain embryo, grain shell and a layer of wheat endosperma - this is the most valuable thing in the grain of wheat, and all these utility remain in bran after the production of flour.

Proteins, fats, saturated and unsaturated acids, almost all the necessary vitamins and minerals are kept in ordinary bran flakes.

But the main advantage is that they have a huge amount (about 80% of the total mass) of fiber. So called solid food fibers that have the structure of the sponge. Finding into the gastrointestinal tract, purify the body from slags, toxins and others harmful substances. They themselves are practically not absorbed and not digested. The fiber is very useful and recommended to everyone as an additive to a daily diet.

Healing properties of wheat bran

That is why it is recommended to use wheat bran in constipation, metabolic disorders, obesity. These diseases depend on one of the other, and if, for example, not to be treated in a timely manner to constipate, then as a result, the presence of unnecessary kilograms is guaranteed.

Bran, getting into the gastrointestinal tract, hold the liquid, thereby dischargeable food processed by the body.

As an adsorbent, they purify the intestinal walls from all extra. This improves the work of the digestive system and contributes to the best metabolism.

The vitamins of the group in wheat bran stimulate the selection of gastric juices and activate the pancreas and the gallbladder.

It should be noted another positive moment of using bran to combat overweight. Wheat flakes are a rather light product (about 170-200 kcal per 100 grams). Despite this, they are very easy to quench the hunger, since in the stomach they, swelling, increase in volume and cause a feeling of satiety. For those who sits on a diet it, you see, a significant argument.

Rules for receiving wheat bran

The reception of wheat bran has a beneficial effect on all the functions of the body: the condition of the hair and skin is improved, the operation of the cardiovascular system is normalized, the level of cholesterol in the blood is reduced. Contraindications include gastritis in the aggravation stage and some other gastrointestinal diseases.

But there are certain rules that need to be adhered to not get unpleasant side Effects in the form of bloating or colic. So, how to make wheat bran for weight loss or treatment.

If the goal is not treatment, but the prevention of obesity, then 1-2 tsp. Wheat bran on the day will be quite enough. This is enough to feel healthy, full forces and energy all day.

It often turns out that everything is much easier than we imagine. Why look for health and healing in complex formulas when the unguard lies on the surface? Mother Nature took care of his wards, many problems are easily solved with the help of natural, natural substances. It is a bright example of wheat bran - this is an incredibly useful and valuable product, which, unfortunately, appreciated the dignity of not so long ago. But even in the last century, the attitude towards him was more than negligible, bran was considered almost garbage and walked on animal feed.

The benefits of wheat bran

What are Wheat bran? In essence, this is a grain shell, which remains from processing seed. But this is not empty and useless husk, it contains a lot of useful substances, vitamins, macro and trace elements, but the main is the fiber. Wheat bran in their own way chemical composition Looks like wheat, they are so nutritious and rich in all sorts of bioactive substances. But if wheat porridge or flour contributes to a weight gain, the appearance of constipation, then wheat bran act on the contrary. If you enable them in your diet, you can easily begin to lose weight, as well as to adjust the chair.

Brasubi has a property to swell from moisture, so they are taken to deceive the stomach - they are significantly increasing in size and comes a feeling of satiety. But it is necessary to apply wheat bran according to the rules: before use, they should be quickened in order to soften, in such a form they will be filled with water faster and will perceive the stomach better. Also wheat bran, however, like any other, it is necessary to drink water. One span of bran should account for at least 200 ml of pure water or green tea. More than 3 spoons or 30 grams of bran per day can not be.

To establish digestion, bran should be taken with fermented milk products. The best way to help home yogurt or kefir enriched with bran, Curague prunes. It is necessary to drink it in the morning on an empty stomach and, at will, even in the evening, before bedtime. Regularity is important in this matter, it is necessary to do it every day. And also should not forget about the water, it is necessary in this case. Bran can be added to vegetable salads, muesli, cottage cheese.

Wheat bran will not only help get rid of constipation, but in general will put the process of digestion. Food will begin to absorb better, stop staggering in the stomach and intestines, which will save from pain, bloating, meteorism, colic. Under the influence of wheat bran bile, the bile will be better separated, the body will be cleaned of slags and toxins. It is believed that wheat bran are good prevention of the development of oncological diseases of the stomach and intestines.

Wheat bran and cardiovascular systemThey feed the heart muscle with the minerals necessary to it - potassium, magnesium, remove harmful cholesterol, which harms vessels, leaving plaques on them - future blood clots. Regular reception of bran increases hemoglobin, as they contain iron.

Wheat bran is incredibly rich in vitamin B, an indispensable substance for the nervous system. With its lack, a person is experiencing increased fatigue, irritability, the decline of the forces, which can lead to nervous breakdown or depression. Regular use of bran can fill the reserves of vitamin B and protect against stress.

Harm wheat bran and contraindications

Despite the enormous benefit of wheat bran, not everyone can eat them. It is forbidden to use bran when gastritis, erosion, a stomach ulcer, acute diseases digestive organs. They are also contraindicated in allergies, the intolerance of wheat, as well as if it is impossible to absorb such a substance as gluten.

Bran - that's outer shell grainfrom which the processing of grain crops is getting rid of the processing of flour or revenue for sale. On the store shelves you can find rice, barley, and wheat, which are undisputed leader in content of beneficial substances.

In recent years, the popularity of wheat bran reached a new round: whole diets are based on their use, problems are solved with their help. Zhkt., Naulins the work of the intestine. Nevertheless, the official opinions of nutritionists were divided, because the wrong or too long-term consumption of bran would not only make health benefit, but on the contrary, it will harm.

However, with a reasonable approach, this product can be included in your daily diet, because the lion's share of the grain contained in the grain shell is concluded useful substances. Grain embryo, wheat grain shell and an endosperma valuable alarium layer is something that cannot be obtained in any other product.

Useful properties of wheat bran

What are they so useful? Wheat bran recommend to use people with problems Zhkt.. The main value of this product is to high fiber, the use of which helps to purify the walls of the stomach and intestines.

For effective cleaning, bran is needed either wintereither use with a lot of drinking water. They will swell from moisture, their volume increases significantly, and in this form a product is moving in the intestine. However, it should be noted that in this form fiber it is impossible Use for diseases of the gastrointestinal tract, and can only be used prophylactically, as cleaning, as well as during constipation.

More about useful properties:

• normalization of cholesterol is a unique product property that makes it useful for people with heart disease;
• reducing the fragility of vessel walls, improved blood circulation;
• improving the work of the heart, the prevention of arrhythmia;
• reducing the number of atherosclerotic plaques;
• reducing body weight (for the same reason, bran is shown diabetics).

Wheat bran - the required component of the diet " hearts"And people with excess weight. They have a positive effect on the body during tachycardia, arrhythmia, circulatory impairment and can be used as a prophylactic agent.

Chemical composition and calorie

Nutritional value per 100 g of dry product:

• proteins - 15.6 g;
• fats - 4.3 g;

• carbohydrates - 64.5 g;
• calorie - 216 kcal.

As can be seen, it is a low-calorie dietary product containing many useful trace elements. Most of all in the bran of phosphorus and potassium (more than by 1 g on the 100 g dry product), then there are magnesium, calcium, iron and zinc.

From vitamins in wheat bran Most B3 ( 13.6 mg) and b5 ( 2.2 mg) and in much smaller quantities ( 0.5-1.5 mg) Vitamins E, B6, B2, B1 are presented. At all minor quantities contains vitamin K.

Also in wheat bran there are unsaturated fatty acids, and 6 use of which positively affects general condition The body, especially at the work of the GCT and the cardiovascular system. However, the most useful is still plant fibers, fiber constituting 43% from the total weight of the dry product. It is the fiber that makes the grain shell of such an indispensable.

Wheat bran in dietary nutrition

As mentioned above, they need to be used not to dry, but along with water - thus, the mass increases in volumes and the product takes a much more space in the stomach.

As a result, wheat flakes not only positively affect the work of the whole digestive systemBut also contribute to the decline in appetite, so they are recommended to be taken shortly before meals. In the use of wheat bran, a whole system of weight loss is built - Duucan diet, the recipes of which imply the use of this valuable product literally everywhere.

This diet it is not therapeutic And, despite the excellent results to reduce the weight of the woman who were sitting on Dukan diet, worsening well-being after several months of such a diet. It is not surprising, because doctors recommend using fiber in food not constantly, but by courses.

However, if you want to include bran in the diet imperceptibly, you can take advantage recipes For this diet. This is especially true for baking and cooking casserole, where actually flour is replaced by bran.

The main plus bran is that with low calorieness they contribute to the feeling of saturation.

How to choose and eat bran

In stores you can find wheat bran in several types:

• crushed;

• granulated;

• in the form of flakes.

Most useful and safe are considered Granulated - Such a product has passed the minimum of technological processes and does not have any additives. In order for such brans to be taken in food, they are on 20-25 minutes poured with hot water (the same applies to crispy flakes). You can also add them to and thus enrich your breakfast with useful substances.

How to cook? A simple recipe for those who want to take bran in order to use them together with: it is delicious, and useful.

How best to take and store

Reception rate is recommended to start with 1 tablespoon Product, gradually increasing the amount. Maximum dose per day per adult is 30 g, no more. It is not recommended to make the first course of more than 10 days.

People who have already used wheat bran on a regular basis, can be extended to 1 month, after which take a break for a couple of weeks. Children plant fiber to give anything, but if necessary, only after the achievement of 3 years.

Contraindications

As mentioned above, the use of bran is contraindicated to people with disease stomach and intestines - gastritis, ulcers, pancreatitis, colitis. Also, the excessive use of this product is fraught with the conclusion from the body of the beneficial substances located on the walls of the stomach and intestines, as well as the washout of calcium.

So that it does not happen, follow the norm and do not eat more 30 g of product per day, And also do not take it in a dry form. If there is not enough time for thermal processing, it is better to postpone the reception for later.

Also, do not get involved in bran those who sit on low-calorie diet. Of course, the fiber itself is indispensable in diet nutritionBut not in the case of extreme diet, otherwise the body will assimilate too few useful substances from the rest of the food.

Do you eat bran, whether whole grain or other flour products are buying - in everything important measure, and in the use of wheat bran including.

Did your attitude to the product changed after reading this article? Share your experience, ask questions in comments.