What are the benefits of bran for the body, calorie content

Bran is a very popular dietary product, which is credited with many healing properties. Therefore, the benefits and harms of bran is an issue that should be given special attention. The article will tell you about the value of this miracle cure, but also point out the contraindications to its use.

What bran is made of

Bran, or sowing, 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. Contains a sufficient amount of healthy dietary fiber, due to which they are involved in maintaining the microflora of the large intestine within the normal range.

Bran types

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

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

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

The chemical composition and calorie content of bran

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

The table shows comparative information per 100 g of product.

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.

Useful properties of bran

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

The main beneficial property of bran for everyone is considered their beneficial effect on the state of the gastrointestinal tract due to the high fiber content in the composition. It is believed that a person could extend his life by eating more rough food (the 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;
• is a purifier of the whole body from toxins and toxins.

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

Are bran useful during pregnancy

Bran is not contraindicated during pregnancy. If in the process of bearing the fetus no violations, deviations and pathologies are found, the woman is allowed to use this product and, of course, will benefit.

Constipated pregnant women also use this helpful digestive aid. It is able to normalize the work of the gastrointestinal tract of a pregnant woman due to its rich vitamin composition, beneficial properties and the presence of fiber.

The product can quickly nourish the stomach, which is very beneficial in overeating for pregnant women. Being overweight in this position can negatively 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 beneficial for breastfeeding for both a young mother and 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 products and normally perceives fiber.

The best time for a nursing mother to consume cereal shells is in the morning. First, the mother has a healthy breakfast, and then she feeds the baby. Such nutrition will enrich breast milk with vitamins and amino acids, which are also beneficial for the 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 the child to introduce healthy bran into the diet:

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

They are also recommended for children to strengthen bone and muscle tissue, which brings additional benefits during growth.

You can begin to introduce 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. Wheat shells have the most beneficial properties for children. Their harm to the child's body is completely excluded.

How to take bran for weight loss

Experienced nutritionists often recommend that people who want to lose excess weight introduce wheat husks into their diet. It has the ability to create a long-lasting satiety effect by swelling in the stomach and thus be beneficial in 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 should be determined individually, taking into account the recommendations of doctors.

Nutritionists identify two types of bran that 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 among the cheapest, which is also a big plus.
2. Oat. This type is very useful for diabetes and for its prevention. Oat bran prevents overeating by keeping your stomach feeling full 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 of food intake - 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, washed down with kefir.

In addition to the morning reception, you must 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 palpable with evening meals.

How to eat bran

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

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 casings is the mandatory presence of liquid in the diet. The dietary fiber they contain is beneficial only in the presence of water. And they begin to show their beneficial properties only after swelling.
• You cannot exceed the recommended dose. Despite the fact that this is a very useful product, the body's response can be unpredictable. Overeating often causes bloating, lower abdominal pain, and constipation.

You can use the shells of grains both in pure form (with water or kefir), and add them to your favorite cereals, pastries, salad and even soup. Granular bran is very convenient to use. They have the same properties as loose, but are less nutritious.

The medicinal properties of bran

Many people introduce bran into their diet even in the absence of any indication. 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 seedlings, has the property of normalizing blood glucose levels.
• High cholesterol. Thanks again to healthy fiber.
• Hypertension.

• Constipation, including chronic.
• Obesity. This problem can cause irreparable harm to human health.
• Propensity for allergic reactions.
• Skin conditions, including acne. Such problems are known to be treated internally. Acne bran can significantly improve skin condition.
• 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 must be mixed with honey until you get gruel and eat at one time.
• Hair bran is also beneficial. With regular use of this product in combination with milk, the hair will become more silky and vibrant after a month.

Bran in cosmetology

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

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

1. In honey heated in a water bath, you need to add seed in such an amount to make a thick mass.
2. Apply the mixture to face and neck and let sit for 10 minutes.
3. Wash off with warm water.

This beneficial bran face mask can be used twice a week.

For those with oily skin, it is recommended to wash with bran, using them as a scrub.

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

In this case, it is possible to harm the skin only if you rub your face with excessive intensity.

The harm of bran and contraindications for use

Despite the many beneficial properties of this product, if it is used uncontrolled, it can be harmful to health. For example, gastrointestinal diseases may worsen, there is a likelihood of such unpleasant phenomena as flatulence, bloating. In this case, vitamins are rapidly excreted from the body, therefore hypovitaminosis may develop. Such harm to health can affect the functioning of the brain and cardiovascular system.

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

Dietary fiber, which is found in large quantities in the seedlings, 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 or granular. Also, they can often be found in the form of bread.

Loose ones are considered to be the most useful, because when forming one or another form of seedings (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.

• When buying seedlings, it is better to give preference to those sold in pharmacies or large supermarket chains. It is more likely to buy a quality product there.
• It is imperative to check the composition of the bran. It should not contain flavor enhancers and flavors that have harmful properties. These ingredients will definitely not provide health benefits.
• The skin of the seedlings should be very thin.
• The package with a well-cleaned product should be free of husk or very little.

You need to store bran 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 state of the body as a whole.

The benefits of bran for the human body are undeniable. When adding seedings to salads, cereals, soups, baked goods, a person certainly 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.

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