Wheat bran for health and weight loss. Benefit and harm

It is necessary to introduce bran into the diet gradually - since there are very few natural dietary fibers in our food, the body needs to be given time to get used to them. It is categorically impossible to act according to the principle “you can’t spoil porridge with butter” (which is especially sinned by ladies who are determined to lose weight quickly) - this way you will not be able to lose weight or improve your health, but constipation, bloating and pain in the abdomen will be inevitable consequences of excessive zeal.

The initial dose is no more than 2-3 tablespoons or 10-15 grams per day.

Bran requires a lot of liquid. It is by contacting with water and increasing the volume by 2-3 times that dietary fibers acquire their beneficial properties. The lack of fluid will lead to the fact that dietary fiber will “get” it from the intestinal contents, instead of normalizing motility, causing constipation. Non-granulated bran is best prepared in advance: “steam” with boiling water or hot broth, or mix with milk, yogurt, kefir and let it brew, thus turning it into a proper and healthy breakfast.

In the same way, instead of dry breakfast, you can use Lito granulated bran with different flavors. Many people add them instead of croutons to soups and salads - in the latter case, again, you need to remember about a sufficient amount of liquid.

If the body normally perceives the first portions of bran - there is no bloating, constipation, pain - you can gradually increase the portions, bringing them to 2-3 tablespoons 3 times a day. The maximum allowable dosage for weight loss or body cleansing is 60 grams (12 tablespoons per day). In such quantities, bran can be consumed from 4 to 12 weeks in a row, during this period the results were obtained in most of the studies mentioned. After that, it is better to reduce the dosage to the 25 grams per day recommended by doctors, and use it constantly as a component of proper nutrition.

Many people are forced to take medication for life. Since bran is a natural sorbent, the interval between meals with this supplement and the medicine should be at least 2 hours. Or take the medicine on an empty stomach no later than half an hour before a meal. If among the drugs there are means to normalize intestinal motility (for constipation or diarrhea), it would be right to consult a doctor and adjust the dose, and possibly even cancel them.

Recipes for proper nutrition

Bran can be eaten not only as an independent dish, but also added to cereals, casseroles, minced meat dishes. By the way, 3 - 4% of bran by weight of minced meat will not only enrich ready-made cutlets, meatballs or meatballs with dietary fiber, but also make them softer and juicier, retaining moisture during cooking. Bran is recommended to be added to the breading, again, to keep all the juices inside the dish. And by adding them to flour, you can make baking healthy and less high-calorie.

Here are a few recipes for preparing delicious and healthy dishes (the weight of the ingredients is calculated for 1 serving):

Pumpkin casserole with rice.

Grate 120 g of pumpkin on a coarse grater. Boil until half cooked 30 g of rice. Mix pumpkin, rice, add 10 g of bran and 30 ml of water, salt. Bake in the form for 25 - 30 minutes, then grease with sour cream and return to the oven until golden brown.

Vegetable pudding.

Dice 1 potato. Grate 1 carrot on a coarse grater. Add 10 g of bran and 80 g of cauliflower inflorescences. Salt, cook in the oven for 20-25 minutes.

Pancakes from cottage cheese and bran.

Mix 2 tablespoons of bran, 1.5 tbsp. l. soft fat-free cottage cheese, 1 chicken egg. Fry in a preheated non-stick pan, pouring all at once or dividing into 2 pancakes (depending on your preferred servings) until golden brown.

Cutlets from potatoes and bran.

40 g of bran pour 40 ml of milk, let stand for 15-20 minutes. Boil 200 g potatoes in their skins, peel and crush. Add 10 g of butter, 1 egg and prepared bran to the puree, mix well, salt to taste. You can add onion fried until transparent (to taste). Form 3 cutlets, roll in 10 g of bran (breading)), cook in a pan or in the oven

Wheat bran is a rich source of dietary fiber. However, to get these beneficial properties, you need to know how to take wheat bran. In addition, they are usually sold raw and are not suitable for consumption without prior heat treatment.

Fiber-rich foods reduce the chances of developing common stomach ailments. Basically, fiber helps digestion and maintains its normal functioning. But a lot depends on the type of fiber that comes from food.

There are 2 types of fibers: soluble and insoluble. Wheat bran belongs to the second type. They help lower cholesterol levels, maintain blood sugar levels, and also boost the immune system. And they also act as a kind of brush for the body, helping to eliminate harmful substances.

In addition, it is a natural and healthy food that helps to satisfy the feeling of hunger for a long time. And the presence in the composition of the necessary vitamins and minerals will complement the diet and improve well-being. If we consider the benefits of seeding for the body in more detail, you can find out that it:

Until recently, few people knew about the benefits that were hidden in such an unappetizing product as bran. Apparently, in vain.

Beneficial features

Any doubts left? There are several other key properties of wheat bran, the benefits of which will be appreciated if you suffer from:

Studies have shown that diets containing wheat bran protect against the development of colon cancer. They help get rid of harmful carcinogens that can cause tumors to form. As an insoluble fiber, they also ferment in the colon to form short-chain fatty acids that feed beneficial gut bacteria. In addition, wheat seeds are a concentrated source of antioxidants and phytochemicals that effectively fight free radicals. It also reduces the risk of development and growth of cancerous tumors.

Which ones to choose

To date, finding bran is not a problem. They are sold in almost every store or pharmacy. Often they come in two types - ground and extruded.

Ground is a completely organic product that has not undergone industrial processing. Thanks to this, all important components are preserved in such bran without significant losses. However, there is a small risk of developing fungus and other dangerous microflora in such a product. But this can be avoided by choosing trusted brands that comply with all food storage and packaging regulations.

Extruded bran is obtained by forcing the ground through small holes. And also in the process there is a heat treatment. Thus, granules, flakes and other forms of this product are produced.

Although processed bran is easy to digest, ready to eat and convenient to take with you as a snack, mechanical processing leaves its mark. Therefore, there are also disadvantages:

the content of vitamins and minerals decreases;
all kinds of additives to stabilize flakes and granules, as well as flavor enhancers significantly increase the final calorie content of the product.

Each type has both its disadvantages and advantages. But they are not so significant if you adhere to the norms of consumption and storage rules. For example, you won’t have to give up the pleasure of crunching cereal on the road if you calculate calories correctly. In addition, it is still a useful product.

Contraindications for use

The benefits and harms of wheat bran largely depend on the characteristics of the body. If for some people, including them in the diet will lead to significant improvements in bowel function, then for others it can cause serious exacerbations. Therefore, it is not recommended to take bran if there are such diseases:

chronic and acute ulcer;
colitis and enteritis;
gastritis;
pancreatitis;
cholecystitis.

And there are also rare cases of grain protein intolerance. In such cases, the consumption of seedlings can lead to unpleasant allergic reactions.

In addition, with the constant use of bran without special indications, it can lead to hypovitaminosis. Since, along with harmful substances, seedings also deprive the body of useful substances. Therefore, if you do not want to feel a sharp decline in strength and malaise, you should not add them to a low-calorie diet.

Cooking rules

There are several important recommendations on how to consume wheat bran. First of all, they must first be soaked in water for 35 minutes. For best results, it is advisable to change the water every 10 minutes. When everything swells, you can finally drain the water. The resulting product is supposed to be eaten in its pure form 20 minutes before meals. They can also be added to prepared meals.

It is worth remembering that any heat treatment contributes to an instant decrease in nutrients. In addition, the addition of bran to the diet requires an increase in fluid intake to at least 2 liters per day.

Help in losing weight

Without a doubt, wheatgrass is very effective in losing weight. First of all, they have a low calorie content and help speed up the metabolism. But their main function is that when they enter the stomach, they swell, filling most of the space and thereby muffling the feeling of hunger.

Wheat bran for weight loss how to take. Before eating, they need to be poured with kefir and wait until they swell. You need to eat the resulting porridge before each meal. If you do this every day, you can significantly reduce your food intake and get rid of extra pounds.

homemade recipes

The best way to get your daily dose of fiber is to cook meals with the addition of wheat milling. You might be surprised how varied the use of one simple product in dietary cooking.

The simplest and most common bran recipe is a decoction. To prepare it, you need to steam some wheat and leave it overnight. Then filter the liquid and add honey and milk thistle tincture to it.

For breakfast, you can cook nutritious bran porridge. It is allowed to boil the porridge over low heat for 10 minutes. You can add some of your favorite fruits and a pinch of sugar to it. You can also sprinkle warm toast with bran.

Plain pancakes can become more useful if replace regular flour with whole wheat flour. Add some sugar, baking powder and salt to taste. Then mix everything with eggs and milk until a dense dough is obtained. The frying technique does not differ from the original and should not cause difficulties.

Of course, no one expects that there is a place for baking in a healthy diet, but in vain. Here, for example, is a recipe for muffins with bran:

That's how easy it is to use wheat bran in ordinary cooking, replacing harmful products with healthy ones.

There are many types of dietary nutrition that allows a person to achieve the desired figure, improve and cleanse the body. Wheat bran, which has been actively used since the 90s, has become very popular as a weight loss tool. Their usefulness leaves no doubt: bran helps not only to lose weight and get rid of excess weight, but also cleanse the body. However, they must be introduced into the daily diet carefully - this product has both advantages and disadvantages, it has many nuances of use.

Wheat bran and its composition

Bran is a product that is formed in the process of processing wheat and preparing it for sale. It is an aleurone elephant, germ and peel, it contains most of the nutrients that saturate wheat. The composition of bran is rich in valuable substances necessary for the functioning of the body. But there are both benefits and harms from using this grain product of wheat processing. The usefulness of bran is determined by their composition, rich in vitamins, biological substances and trace elements, which include:

Starch, vegetable oil, protein are contained in the endosperm (aleurone layer).
A large amount of dietary fiber (fiber).
Vitamins of group B (B1, B2, B3, B6, B9), A, E. They help to improve vision, the condition of the skin, nails, hair, and increase the body's immune defenses.
Iron: involved in the synthesis of blood cells.
Magnesium: Helps with protein biosynthesis, transmits genetic information.
Zinc: improves immunity, promotes wound healing, improves skin, hair, nails.
Manganese: ensures the normal functioning of the nervous system, prevents atherosclerosis, contributes to the normal release of insulin.
Copper: an essential element for the production of hemoglobin and collagen, plays an important role in hematopoiesis.
Selenium: participates in the protection of the immune system, prevents the formation of free radicals.

Benefits and harms of use in digestion

Until recent decades, bran was used exclusively as animal feed, but the composition of the wheat product has led people to include it as part of a healthy diet. The most important and tangible property of bran is the ability to cleanse the body. This is due to dietary fiber, which helps to eliminate cholesterol, free radicals, metabolic products, heavy metals.

Bran helps to lower blood sugar levels, which is ideal for people who have diabetes. Due to the rich beneficial composition, cholesterol is reduced. Wheat processing products are a faithful assistant in the treatment and prevention of cardiovascular diseases, dysbacteriosis and people suffering from nervous disorders, apathy, depression, mood swings.

The effectiveness of bran in losing weight is great, this is precisely the reason for their popularity. Thanks to complex carbohydrates, the product provides the body with energy and a feeling of satiety for a long time, which eliminates the need to consume a lot and “snack”. Metabolic processes are normalized and accelerated, and due to the ability of bran to be absorbed, the calorie content of food consumed simultaneously with them is significantly reduced.

The first thing people will notice after using a wheat product is a significant improvement in the condition of the skin, nails, and hair. After a while, the heaviness in the stomach will disappear, the work of the gastrointestinal tract will improve and gradual weight loss will begin. It is not for nothing that processed grains have become the basis for the popular and effective Dukan diet.

Rules to be followed in order not to harm the body:

Starting to use a wheat product, you need to limit yourself to small dosages. Bran is able to “absorb” both substances that are unnecessary for a person, and vitamins with microelements obtained with the help of other products.
You should not resort to bran dietary nutrition, with diseases: cholecystitis, ulcers, diarrhea, gastritis, enteritis, pancreatitis, colitis. This can lead to an exacerbation of symptoms.
Eating bran during a low-calorie diet can lead to malnutrition, beriberi, and other unpleasant consequences due to the fact that the product reduces calories even more.

How to take for weight loss and constipation?

To prepare a product for weight loss, use the following recipe:

Pour 2 tablespoons of bran powder (preferably the granular version) with a glass of boiling water.
Insist for half an hour.
Drain the water.

The finished dish can be eaten in its original form or consumed together with fruits, kefir, milk, yogurt, with a small amount of honey, add the resulting mass to cereals and soups, drink herbal decoction. Doctors recommend no more than 3 tablespoons of bran powder per day. For weight loss, it is useful to replace ordinary white bread with bran bread without flour. Watch a video that will help you make healthy bran bread in a bread machine:

For constipation, there is a simple and effective recipe, according to which one tablespoon per day is enough to effectively treat constipation:

Pour two tablespoons of bran product with a glass of hot milk, cover the container with a lid.
Wrap the resulting mixture with a towel, leave for 40 minutes.
Consume the mixture 20 minutes before breakfast.

Another recipe for improving bowel function:

4 tablespoons of bran pour 20 tablespoons of hot water.
Strain.
Add a tablespoon of honey or berry juice to the water.
Drink on an empty stomach.

Wheat bran recipes

An interesting and tasty recipe - pancakes with wheat bran, nuts and fruits. It is worth noting that pancakes with a wheat product do not turn over well due to the lack of flour, but it is better to refrain from adding it. How to cook:

Pour 3 tablespoons of bran product with hot milk.
After the product swells (after about half an hour), add one tablespoon of chopped raisins with prunes to it, as well as half a tablespoon of almonds.
When the mixture has cooled, add a raw egg there, mix thoroughly.
Take a tablespoon and spread the bran mixture on a heated frying pan with oil.

Delicious, healthy and children will like it - cookies with bran. Recipe:

Preheat oven to 200 degrees.
Mix 6 tablespoons of flour with 4 tablespoons of bran product.
Grate two apples with one carrot.
Add fruit to flour with bran, as well as 100 gr. raisins, a pinch of grated ginger and ground cinnamon.
Add olive oil to the resulting mixture, mix.
Line a baking sheet with parchment paper, place small cookies and bake for about 10 minutes.
Lower the temperature to 180 degrees and wait another half an hour. Cookies are ready!

Video: which is better rye, wheat or oat bran?

Watch the video with Elena Malysheva, who, together with her colleagues, gives an idea of what bran / bran product is, what they are, what are their benefits, are there any harms and contraindications, how much they can be taken per day. She will talk about which grain processing products are better to use during the diet: rye, wheat or oatmeal, so that it contributes more to weight loss?

Overweight and bowel problems are often linked. An abundance of refined, refined foods devoid of fiber interferes with the natural cleansing of the body, disrupting the colon. As a result, the level of cholesterol in the blood increases, excess weight appears, the body becomes clogged and is not able to get rid of decay products on its own. The way out is the introduction of bran into the diet. But it is important to know how to take them correctly in order to avoid negative effects on the gastrointestinal tract.

Granulated bran does not require pre-treatment. Can be added to different dishes, drinks. When buying, you should carefully study the composition. Often it contains unnecessary enhancers and taste improvers: salt, sugar, artificial additives. You should not take such bran, as there will be little benefit from them.

Ground bran is less useful than large grain flakes. Dietary fiber flour is mainly used in baking. Its amount should not exceed the daily dose of bran.

General rules for taking bran

Any product can be harmful if used incorrectly. Bran requires a serious, thoughtful approach:

Bran is introduced into the diet gradually. You need to start with one teaspoon per day, gradually increasing the portion to 30 g. It is advisable to weigh the product.
Dietary fiber and water are inseparable products. Cellulose begins to work only when it swells in a liquid.
Do not exceed the daily dose. The body can react in unpredictable ways. An overdose of dietary fiber causes bloating, flatulence, constipation, discomfort and pain in the lower abdomen.

The positive effect of the product on the body can only be seen with regular intake. The duration of the course depends on the purpose of use.

How to use bran for colon cleansing

Many diseases and health problems are caused by intestinal blockages. The accumulation of feces and mucus prevents the excretory organs from coping with their tasks. As a result, organs and systems suffer from an excess of toxins. Often the problem is indicated by the condition of the skin. Pimples, gray complexion, pustules indicate clogging of the body. Bran is a natural cleanser that gently and naturally cleanses the intestines of all unnecessary.

Rules for cleansing the intestines with bran:

systematic use. It is impossible to free the body from everything unnecessary at once. You need to undergo a course of treatment.
Strict dosage. The optimal amount of bran consumption is from 20 to 30 grams per day. You need to start with one teaspoon.
Reception time and intervals. Bran is not recommended to be used together with drugs. Dietary fiber will carry them out of the body, there can be no question of any absorption. Medicines are consumed two hours after bran.
water regime. When cleansing the intestines, it is important to drink at least 2.5 liters of water. Otherwise, instead of releasing the rectum, constipation may form.

Fiber works much more efficiently in swollen form. Therefore, before use, it is recommended to fill the product with water, kefir or other fermented milk product, leave for a quarter of an hour. The bowel cleansing course is at least two weeks.

Advice. Prunes will help strengthen the cleansing properties of fiber. Prepare a mixture of 100 g of bran, 200 g of prunes and 100 g of raisins. Dried fruits are crushed, mixed with soaked bran, consumed 30 minutes before meals, 2 tablespoons 3 times a day.

What bran is better to lose weight

The choice of bran in stores and pharmacies is huge. There are packs of rice, wheat, oatmeal, rye and other types of products on the shelves. Not all of them work in the same way.

Oat bran has become very popular in recent years, thanks to Dr. Dukan. They facilitate intestinal transit, satisfy hunger well, help lower blood cholesterol levels, remove fat. Rice bran has a similar effect, but they are used infrequently.

Wheat bran is not as popular, but also useful. Wheat bran contains more insoluble fiber. This product copes with constipation better, it is cheaper.

The cheapest and most affordable are rye bran. They also contain a lot of insoluble fiber and are helpful in weight loss. They create a favorable environment for the reproduction of beneficial bacteria in the intestines, and prevent the appearance of dysbacteriosis.

For weight loss, you can use all types of bran. Oatmeal and wheat shells are most often consumed. If desired, they are mixed in equal quantities.

Video: Secrets of easy weight loss with bran

How to take bran for weight loss

Cereal products are good at removing the feeling of hunger. That is why nutritionists recommend taking bran before or with meals. You can eat a daily serving (30 g) at a time or divide into several doses.

Bran can be consumed both separately and as part of dishes:

with any liquid (tea, water, compotes, decoctions, herbal infusions);
fill with fermented milk products;
add to cereals or cook cereals from bran;
add to pastries and soups;
prepare cottage cheese masses with bran, salads.

Bran dietary baking deserves special attention. The product is mixed with liquid, eggs, flaxseed meal. Pancakes, pancakes, healthy bread are prepared from the dough. Dried fruits, spices, nuts are used to improve the taste. For sweetness, honey can be added to the bran, but in limited quantities. Despite all its benefits, honey is a high-calorie product.

Important! Bran prevents the absorption of many useful substances, some of them leave the body. This can adversely affect the immune system, the condition of the skin, hair. When losing weight, it is recommended to additionally take multivitamin complexes.

Contraindications and precautions

It is not recommended to cleanse the intestines with oat bran for people with gluten intolerance. Reception is contraindicated for colitis, irritation of the colon, damage to the mucous membranes. With caution and only during the period of remission, use the product for gastric ulcer, duodenal ulcer, gastritis. The introduction of bran into the diet of young children is contraindicated. The product can cause serious harm to the immature digestive system of a child.

Wheat bran has long been famous for its benefits to the human body, but can they be harmful? How to take wheat otbre for weight loss? Everything is in detail in this article!

The number of diets and miraculous ways to lose weight is growing. And now the use of wheat bran for health and weight loss is gaining more and more popularity. As for any other method, there are recommendations, contraindications and effective tips for this too. If you follow them, you can get rid of extra pounds with health benefits, just by adding bran to your diet.

Wheat bran: composition

Bran is a product of flour milling, that is, it is the outer shell of the grain, which was previously disposed of or used as livestock feed. But it is in these "waste" that up to 90% of important and valuable substances are located. Therefore, recently on store shelves you can increasingly see wheat bran, which nutritionists recommend using as an additional component of the weight loss process.

This is not surprising if we consider the chemical composition of wheat bran:

Healthy Fatty Acids. With regular use of bran, you can saturate the body with pantothenic acid, Omega-6 and Omega-3, which will positively affect the condition of the digestive tract.
Many vitamins: groups B (B1, B2, B5 and B6), as well as E, K and A.
A large number of trace elements. When bran is included in the diet, your body will receive phosphorus, calcium, iodine, copper, magnesium, and potassium.
Cellulose- these are plant fibers necessary for the gastrointestinal tract. Thanks to it, the level of sugar in the blood, appetite decreases, cholesterol is excreted. It is fiber that makes up 43% of the total mass of dry bran.

Speaking of calories and nutritional value, we can give the following figures for wheat bran (per 100 grams in dry form): 15.6 g of protein, 64.5 g of carbohydrates, 4.3 g of fat and 216 kcal.

The benefits and harms of bran

Any product can both benefit the human body and cause negative consequences after taking it. And before introducing wheat bran into your diet, you should learn more about all the facts about them.

The benefits of this product include the following:

Benefits for the digestive system. As a result of the introduction of bran into the diet, the work of the gastrointestinal tract improves significantly, the problem of constipation disappears, and the removal of toxins and toxic substances from the body is activated.
Benefits for stomach, liver and pancreas. Due to the content of vitamin B3 in the composition, the intake of bran normalizes the functioning of these organs.
Benefits for the cardiovascular system. Its strengthening occurs due to the content of B vitamins, magnesium and potassium in the composition of bran. In addition, there is an active removal of cholesterol from the blood.
Benefits for women's and men's health. Reception of bran contributes to the normalization of the reproductive system. This is a good prevention of the occurrence of various diseases of its organs.
Benefits for weight loss. The main purpose of eating bran in this regard is to provide a feeling of satiety. The product swells in the stomach, which reduces appetite. It also slows down the digestion of carbohydrates.
Benefits for nails, hair and skin- the merit of trace elements, vitamins and other substances contained in wheat bran.

If we talk about the harm that bran can cause, then this will most likely be the result of their improper use and inattentive attitude to contraindications. It is not recommended to include them in the diet:

In the presence of an ulcer of the duodenum or stomach.
In large quantities and too often. This can cause problems with the digestive system and create an imbalance of trace elements and vitamins. Per day, the allowable rate is 30 g.
Along with a low calorie diet. The body must receive a sufficient amount of nutrients, even as part of weight loss.
In childhood.

What bran to accept?

One can be confused by the fact that wheat bran comes in three varieties in stores: granulated, ground, and flaked. It is recommended to choose the first option. Granulated bran undergoes less processing than ground bran. Therefore, they retain the maximum of useful substances.

Separately, it is worth considering how to properly take this product.

There are several options and you can choose the one that suits you best. The main thing is that it should be for the benefit, and not to the detriment.

as a finished product. This means that 3 times a day you will consume 1 tbsp. l product about an hour before the main meal. After that, the bran should be washed down with a glass of warm water. Another option is to pre-soak the same amount of bran in hot water, drain it and consume the product in the form of porridge.
As an additive. You just add bran to different dishes. They slightly affect the taste of other foods, so feel free to mix them with salads, soups, cereals, meat dishes.
In the form of bread with bran. Just replace regular bread with this one and you will get health benefits.

It is better to introduce bran into the diet gradually - start with 1 tsp. per day. After 2 weeks, you can move on to the 3rd tbsp. You should not increase this rate, as this can harm your body.

Another thing is if you take bran specifically for weight loss. In this case, you should adhere to the following recommendations: mix the product with kefir and use instead of dinner. The recipe is simple - take 2 tbsp. bran, add them to a glass of fat-free kefir and let it brew for about half an hour to swell. Such a dinner is not only useful in terms of saturation with vitamins, but will also bring you a feeling of satiety.

Multiple food options

Having made the decision to lose weight with bran, it is important to understand that you can go two ways:

Change the diet in parallel with the intake of bran. Three times a day you take 1 tbsp. bran, washed down with water. And leave the following products in the diet, forming the menu at your discretion: unsweetened fruits, meat and fish (low-fat), sour-milk products (low-fat), any vegetables. You can drink water without gas, green tea.
No major dietary change. The bottom line is to add 2-3 tbsp. bran in any soups. This is the first option. The second - in the morning and in the evening you take this amount of bran and drink it with a glass of water, in which 1 tbsp is diluted. apple cider vinegar and 1 tsp. honey, half an hour before breakfast and dinner. The third option - just gradually increase the amount of bran in the diet - from 1 tsp. in the first 2 weeks up to 3 tbsp. per day in the end - the duration of 3 months. The diet does not change much, but, of course, it is worth giving up flour and sweets as much as possible, as well as reduce the usual portions.

The course of taking bran is on average 6 weeks. Should not be abused. After the break, you can go through it again. In addition, it all depends on the goals that you are pursuing when taking wheat bran.

There are recipes that will help solve specific problems. For example, you need to normalize the stool and improve bowel function. Try the following recipe: take steamed bran (100 g), pass them through a meat grinder, while adding prunes (200 g) and raisins (100 g). Divide the resulting mass into 3 doses and eat during the day, be sure to drink water. The results will amaze you.

And here is another recipe for those who want to replace ordinary bread with something more healthy in the diet. Take wheat bran (1 tbsp) and oat bran (2 tbsp), mix them, add soft low-fat cottage cheese (1 tbsp) and 1 egg. You will get a dough-like mass. She needs to be given half an hour, then divided into parts and bake cakes in a pan without using oil.

It is important to carefully select wheat bran in specialized departments, without additives and store it in a dry, dark place.

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