Why and how to eat bran

Oat, corn, wheat or rye bran can be seen in the dietary departments of supermarkets. It is possible that you have tried them, but they will not like. However it is necessary to learn about more bran and give them a second chance.

Bran are shredded solid shell grains. It is composed of vitamins PP, B1, B2, E, selenium, magnesium, zinc, potassium, iron and other useful minerals. But the most important thing: the bran - a huge amount of fat, carbohydrates and protein slow.

How do Bran on our body?

Bran - a coarse fiber that our intestines used as an absorbent. They absorb excess water, toxins, fats, heavy metals and digested food is pushed down the intestinal tract. As a result, it improves the function of the digestive system. Bran is often prescribed for the stagnation of bile, poor intestinal motility, constipation.

In the intestine bran bind bile acids and thus reduce blood cholesterol levels. This is a good prevention of atherosclerosis. If you are not averse to eat spicy and fatty, be sure to add to your diet bran.

Crude fiber - a favorite food of beneficial bacteria living in the gut. Absorbing it, they secrete vitamins B, essential for the nervous system, metabolism and immunity.

With the growth of beneficial microflora improves skin, nails, hair. We are becoming more beautiful and feel happier.

In the stomach, bran swell and create a feeling of satiety. In addition, they reduce glycemic index calorie foods and help to reduce blood sugar levels. If you tend to be overweight, regular intake of bran can help to maintain a healthy weight and prevent diabetes.

How much bran can eat in a day?

The recommended number of bran - not more than 30 grams, which is about 2 tablespoons. Start with 1 or 2 teaspoons per day in the first week and gradually increase the dosage. Do not forget to drink 2 liters of clean water a day, because the bran - it's still dry product.

What happens if you eat too much bran? This can lead to various digestive troubles: bloating, flatulence, exacerbation of chronic diseases even. Observe all over the measure. If you are taking any medication, between its reception and use of bran should be at least 6 hours.

How to eat bran?

If you've tried bran, but eventually threw the whole package, it's likely you have failed to properly prepare them. Yes, bran can be cooked many delicious, but first things first.

Bran in no case can not eat cold food.

Wash down their juice, tea or water. The ideal snack: bran, add a glass of low-fat yogurt or yogurt. A great alternative to expensive bottled yogurt with an insane amount of sugars and grains of uncertain origin.

If you wanted something tasty, useful and right now, bran can be famous cake in a mug. In a coffee grinder grind 2 tablespoons of bran and use them instead of regular flour.

Bran is best to eat before dinner. Have breakfast porridge: brew bran in a bowl with hot milk or water, leave for a few minutes and add sweetener to taste, berries and fruit pieces.

When the bran have not?

Bran can not be eaten during exacerbations of gastritis, ulcer, colitis and infectious enteritis, as well as vitamin deficiency.