At one time, bran was considered a waste of the milling industry and was used exclusively for the production of feed. And today they occupy an honorable place in the departments of healthy eating. Do not pass by nondescript packages: a real vitamin treasure is hidden in them!
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Do you think you learned about the benefits of bran only during the period of mass popularization of proper nutrition? You are wrong! Even 400 years before our era, Hippocrates prescribed them to his patients as a means to normalize digestion and cleanse the intestines. Our grandmothers baked bread from rough coarse flour and did it absolutely consciously, mindful of its benefits for the body. It's time to revive this beautiful tradition and bring bran back into your diet.
Grain shells (they are called bran) are champions in fiber content, and a lack of fiber in the diet leads to dysbiosis and is the cause of a number of intestinal diseases. Bran contains a record amount of trace elements (fluorine, zinc, copper, potassium, calcium, magnesium, chromium, selenium), which are necessary for the normal course of metabolic processes in the body. In addition, they contain vitamins A, B, E and PP.
The daily norm of dietary fiber is 25-30 g. There is no fiber in meat, fish and other animal products. Dietary fiber is present in plant products, but there is not as much of it as we need.
The bran is high in calories (165 kcal per 100 g), but given their ability to swell in the stomach, 30 g is enough to satisfy the feeling of hunger in between meals.
Once in our body, the bran begins to act as a vacuum cleaner: passing through the digestive tract, they collect and then remove toxins, carcinogens, radionuclides, heavy metal salts and other harmful substances. They also lower blood sugar and prevent the formation of cholesterol deposits.
There is medicine in the spoon
It is worth remembering one "but": excessive consumption of fiber can worsen existing chronic diseases. Therefore, bran is contraindicated in exacerbation of gastritis, peptic ulcers, erosive lesions of the gastrointestinal tract, colitis, enteritis, as well as in the presence of adhesions in the abdominal cavity.
"Overdose" of fiber is accompanied by bloating, flatulence and impaired bowel function. With an excess of dietary fiber, hypovitaminosis can develop, since nutrients will very quickly leave the intestines, without having time to be absorbed. So without fanaticism, you should not uncontrollably eat bran with spoons!
Instructions for use
The main and obligatory companion of bran is water. Cover them with hot water for 20-30 minutes (1 tablespoon of bran in a glass of water). Then drain the liquid. Done! The resulting soft mass can be added to any dishes: cereals, vegetable stews, desserts, salads.
Today in stores you can find bran in the form of granules and snacks with natural additives. They are just as useful as flour or powder. But do not forget to drink them, otherwise you will not get a positive effect.
BeautyHack Healthy Bran Breakfast Recipe
Soak rye bran in cranberry juice for 20 minutes (1 tablespoon of bran per 100 ml of fruit drink). Add a tablespoon of wheat germ, a handful of fresh raspberries, and cashews to the mixture and cover with the high protein Greek yogurt mixture.
Text: Natalia Kapitsa