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Why and how to eat bran


Bran is a unique phenomenon in the food industry: on the one hand, it is a by-product of the processing of cereals and flour milling, on the other hand, they are many times more useful than the flour itself, because 90% of the useful substances are contained in the grain shell. 

What is the use?

The main benefit of bran is a high fiber content - from 15 to 45%. It works like a food sponge - getting into the esophagus, dietary fibers absorb all toxins and toxins, and removes them from the body. Fiber has a double effect on the intestines - it is also food for beneficial microflora (bran is often recommended for the prevention and treatment of dysbiosis, it is useful to use them while taking antibiotics), and a conditional “brush” that scrapes unnecessary deposits on the intestinal walls. The use of dietary fiber helps lower the glycemic index, regulate the process of bile secretion and remove “bad” cholesterol from the body.  In addition to fiber, bran contains many useful substances that stimulate tissue regeneration and body rejuvenation, regulate the work of not only the digestive, but also the cardiovascular, nervous and muscular systems. These are vitamins A, E, a group of vitamins B, manganese, zinc, iron, iodine and many others.

History of research. Bran as a source of vitality 

At the end of World War II, children who survived hunger were treated in sanatoriums in Switzerland with exhaustion and iron deficiency anemia. Doctors divided them into two groups, one of which was fed meat, since this product at that time was considered the main product that increases hemoglobin, and the second - the same food, only with the addition of wheat bran. Rather, it was the second group that was rehabilitated; the hemoglobin index in these increased two times faster. It turned out that bran is a valuable source of not only iron, but also many other macro- and microelements. This was a breakthrough in dietetics, so until this time it was believed that bread with bran is the food of the lower classes, and only wealthy people could afford white bread made from wheat flour. 

How to eat bran

If you are just starting to introduce bran into your menu, do it gradually, starting with 1 teaspoon per day. The most important rule: you need to use bran only with liquid - water, juice, yogurt - at your discretion. Gradually increase the number of bran - the daily norm for an adult is 3-4 tablespoons. One of the easiest ways is steaming. Pour bran with hot water, let it brew, and then drain excess fluid. The ability of bran to swell in the stomach and quench hunger for a long time allows you to use them in the menu of various diets, in particular, Ducane's diet.  Some manufacturers, for example, the Polish brand Sante, for ease of use, produce granular bran. They are made with the addition of dried fruits, more convenient to use - they can simply be eaten as a snack, washed down with tea or added to yogurt, fermented baked milk or sweet cereal. It is not recommended to abuse bran, as the abundance of fiber can disrupt digestion and lead to undesirable consequences. With colitis, damage to the mucous membranes of internal organs and exacerbation of gastritis, bran is not recommended.

Using outside the food industry 

Increasingly, bran is being included in cleansing masks for the skin, soaps and even caring hair cosmetics. A special protein contained in bran performs a replacement function for microtrauma, covers the affected skin and retains moisture. Therefore, bran cosmetics are suitable for all skin types, especially for irritations. For example, the Oatmeal soap from the Lviv soap factory is recommended for children, as it does not cause allergies and will help eliminate diaper rashes. In shampoos, masks and hair balms, hydrolyzed wheat bran proteins are used to restore the structure of the keratin layer of the hair.

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