Contents
🙂 Greetings, dear readers! Thanks for choosing this article. Here is a complete answer to the question: what is bran and how are they useful for health.
Bran – what is it?
This is a shell (skin) of grain, crushed under a millstone. In the milling industry, it is a by-product. Brans are rye, corn, oat, barley, wheat, rice, etc. They are used as an addition to food and for feed for farm animals.
Bran: calorie content and chemical composition
Consider oat bran. How are they useful and are there any contraindications. Many people confuse cereals with bran, but these are different things.
In 100 grams of product:
- caloric content – 246 kcal;
- fats – 7 g;
- proteins – 17 gr.;
- carbohydrates – 50 g;
- fiber – 15 g;
- water – 8 gr.
This product is rich in fiber, classified as beta-glucan, and the highest amount of fat (about 7 g fat per 100 g dry matter) than other bran.
This fat is a valuable, unsaturated fatty acid that is not produced in the body. Oat bran contains oleic acid, which is used in cancer prevention.
Oat grains also contain avenanthramides, bioactive substances that help prevent the formation of fatty deposits in blood vessels. Grains contain a large amount of B vitamins. Vitamins: A, D, E, K, C, H, PP and minerals (selenium, magnesium, potassium).
Thanks to their properties, they support the functioning of the brain and nervous system. They help to strengthen memory, concentration and allow you to be efficient. The renowned nutritionist Pierre Dukan recommends the use of bran for people on a diet. The daily rate is a couple of tbsp. spoons for an adult.
The benefits of oat bran
Bran can not only prevent fatigue and irritability. Can be used as a source of antidepressants (helps maintain a positive mood). Gives a feeling of satiety (swelling).
In addition, oat bran helps maintain and grow muscle mass, increase endurance and physical fitness.
They are used as support in the prevention of atherosclerosis and its consequences: heart attack and stroke. They also reduce bad blood cholesterol (LDL cholesterol) and triglycerides.
The dietary fiber found in oat bran is considered a natural probiotic that provides food for gut bacteria, helping to slow the absorption of sugar in the body, preventing obesity and diabetes.
This product will help with constipation, atony, gallbladder disease. Regular consumption of food will remove cholesterol, microbes, toxic salts, toxins from the intestines. This natural product is suitable for hypertensive patients and patients with diabetes mellitus.
Bran strengthens the immune system by enhancing the work of phagocytes or cells responsible for the absorption of microorganisms. They can be useful in the prevention of diseases: atherosclerosis, obesity, diabetes, colorectal cancer.
However, it should be remembered that this product is a source of phytic acid, which interferes with the absorption of divalent elements such as magnesium, calcium and iron.
The oat shell does not lose its properties during processing. They are used in cooking: an addition to salads, soups, desserts, baked goods, potato pancakes. Used as an ingredient for meat or vegetable pies, or as a supplement as a composition for muesli.
In addition, bran is used in skin care as an ingredient in cleansing masks for those with acne problems. Ideal for gentle exfoliation.
Противопоказания
- gastritis;
- avitaminosis;
- colitis;
- enteritis of infectious etiology;
- stomach ulcer;
- with excessive use – bloating, pain, flatulence;
- do not use while taking medication.
Summarize:
Now you know what bran is and how they are useful for the body. If you do not have the listed health problems:
- add bran to salads, kefir, cottage cheese, cereals, baked goods;
- do not forget to drink water – 1,5 liters per day;
- start with 1 teaspoon daily, gradually increasing to 2-3 tablespoons;
- we do peeling and a simple but effective face mask: mix honey with bran in 1 tsp. Add 1 tbsp. a spoonful of milk and 1 crushed egg yolk. Apply to face for 20-25 minutes. Wash off with warm water. Look in the mirror – you are beautiful! Do not try to deny it.
Video
Further information: What are bran and how they are useful in this video
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