Oat bran is a real find for health and beauty

Recipes with bran: main dishes

Lazy cabbage rolls.

Take 500 grams of mixed minced meat. Grind half a kilo of cabbage in a blender. Take a glass of boiled rice, mix with minced meat and cabbage, 1 egg, salt and pepper to taste. Form cutlets, roll in bran, fry in a frying pan until cooked. Or place in a deep frying pan, add 1 tablespoon of tomato paste and a glass of boiling water, simmer until tender under the lid.

Curd and carrot casserole.

Boil 100 g of carrots, chop with a blender or grate on a fine grater. Add 3 tbsp. oat bran, 1 egg. Let stand for 20 minutes for the bran to swell. Bake in the oven for 15 minutes at 180 degrees. Serve with sour cream or jam.

Pumpkin and potato pancakes.

Boil or bake 250 grams of peeled pumpkin until tender. Boil 3 potatoes at the same time. Combine the prepared potatoes and pumpkin, add 1 tbsp. butter, crush with a masher or mixer. Put 2 eggs, 2 tbsp. flour and the same amount of bran, salt to taste. Mix well, let stand until the bran swells. Fry in a frying pan with vegetable oil, or in a non-stick frying pan with a lid.

Composition and calorie content of oat bran

It is simply a storehouse of amino and fatty acids, as well as a rich source of 10 types of micro and macroelements. The amount of vitamins here is small, but their variety is very impressive.

The calorie content of oat bran per 100 g is 246 kcal, of which:

• Proteins - 17.3 g;
• Fats - 7.03 g;
• Carbohydrates - 66.22 g;
• Dietary fiber - 15.4 g;
• Water - 6.55 g;
• Ash - 2.89 g.

Vitamins per 100 g:

• Lutein + Zeaxanthin - 180 mcg;
• B1, thiamine - 1.17 mg;
• B2, riboflavin - 0.22 mg;
• B4, choline - 32.2 mg;
• B5, pantothenic acid - 1.494 mg;
• B6, pyridoxine - 0.165 mg;
• B9, folate - 52 mcg;
• E, alpha tocopherol, TE - 1.01 mg;
• Beta tocopherol - 0.08 mg;
• Delta tocopherol - 0.1 mg;
• K, phylloquinone - 3.2 μg;
• RR, NE - 0.934 mg;
• Betaine - 19.6 mg.

Macroelements per 100 g:

• Potassium, K - 566 mg;
• Calcium, Ca - 58 mg;
• Magnesium, Mg - 235 mg;
• Sodium, Na - 4 mg;
• Phosphorus, Ph - 734 mg.

Microelements per 100 g:

• Iron, Fe - 5.41 mg;
• Manganese, Mn - 5.63 mg;
• Copper, Cu - 403 μg;
• Selenium, Se - 45.2 μg;
• Zinc, Zn - 3.11 mg.

Oat bran contains digestible carbohydrates in the form of mono- and disaccharides - 1.45 g.
Essential amino acids per 100 g:

• Arginine - 1.279 g;
• Valine - 0.964 g;
• Histidine - 0.41 g;
• Isoleucine - 0.668 g;
• Leucine - 1.374 g;
• Lysine - 0.76 g;
• Methionine - 0.335 g;
• Threonine - 0.502 g;
• Tryptophan - 0.335 g;
• Phenylalanine - 0.908 g.

Essential amino acids per 100 g:

• Alanine - 0.872 g;
• Aspartic acid - 1.576 g;
• Glycine - 0.947 g;
• Glutamic – 3.748 g;
• Proline - 0.982 g;
• Serine - 0.89 g;
• Tyrosine - 0.668 g;
• Cysteine ​​- 0.576 g.

Of the fatty acids, it contains Omega-3 (0.121 g) and Omega-6 (2.645 g).
Saturated fatty acids per 100 g:

• Lauric acid - 0.026 g;
• Myristic - 0.016 g;
• Palmitic – 1.128 g;
• Stearic – 0.071 g.

Mono- and polyunsaturated fatty acids per 100 g:

• Palmitoleic – 0.014 g;
• Oleic – 2.362 g;
• Linoleic acid - 2.645 g;
• Linolenic – 0.121 g.

Attention! The benefits of oat bran due to the presence of a huge amount of fiber will be especially valuable during the period of losing weight and cleansing the body.

Dessert

Currant cake without flour.

Beat 2 eggs with 2 tbsp. Sahara. Add 60 grams of oat bran, the same amount of oatmeal and a similar amount of semolina, 200 grams of sour cream, mix well. Add a glass of currants (or any other berries to taste) and stir. Let stand for 15 - 20 minutes. Transfer to form. Bake at 180 degrees for 30 minutes.

Oat cookies.

Beat 100 g of sugar with 1 egg, add 125 g of natural yogurt, cinnamon to taste. Pour in 100 g of melted butter. Add 1 tbsp. oat bran, 180 grams of oat flakes (you can take muesli). Separately, mix 250 grams of flour, a pinch of salt, 10 grams of baking powder (or 5 grams of soda and citric acid), combine with the main mixture, stir well. Roll into walnut-sized balls and place on a baking sheet covered with oiled parchment or silicone mat. Bake for 15 – 20 minutes.

No-bake chocolate brownies.

Pour boiling water over 0.5 cups of poppy seeds, boil for 5 minutes, strain, and cool. Grind 2 cups of roasted seeds (seeds, nuts, sesame, etc. to taste). Break 300 grams of finished cookies with your hands. Mix 140 g of cocoa and 400 g of sugar, add water to the consistency of thick sour cream, put on fire, stirring constantly, bring to a boil. Add 150 grams of butter to the hot mixture, stir, add prepared nuts or seeds, cookies, a glass of oat bran. Mix well. The mass should be thick. Form balls from the warm mixture and cool.

baked goods made from bran without flour

The phenomenon of hair loss can have various causes, one of them is the usual diet: some foods can accelerate the process of hair loss. A warning about this was shared by a specialist from the UK, consultant dermatologist at the famous medical institution London Bridge Hospital, Dr. Sharon Wong.

Hair loss may be caused by certain foods consumed daily, an expert said. According to him, the problem can be caused by rich sources of fast carbohydrates and highly processed products. “When your diet is high in processed foods and refined carbohydrates that are high in simple sugars, it stimulates the body to produce more male hormones androgens, which can lead to hair thinning and brittleness,” warns Dr. Wong. He explained that foods in the "refined or simple carbohydrates" category include a variety of sugars and refined grains that have been stripped of their bran and fiber. These include white bread, pizza dough, pasta, baked goods, white flour, white rice, sweet desserts, and many breakfast cereals. Their constant presence in the diet can make hair much thinner, the doctor emphasizes. In addition, the condition of the hair deteriorates significantly if a person’s diet lacks complex or slow carbohydrates. The doctor explains: maintaining the cellular turnover of hair follicles requires a very large amount of energy. The best way to provide the body with it is to consume foods rich in fiber - they take a long time to digest and optimally maintain a stable energy level. “No-carbohydrate diets, which are often followed by people losing weight, deprive the body of vital sources of energy and can lead to increased hair loss,” the expert warned Express Health. Also, says Dr. Wong, people who notice increased hair loss should review their diet for protein. “Hair fiber is mainly made up of a protein called keratin. Its building blocks are amino acids, and their deficiency can contribute to overall hair fragility and hair loss,” the doctor warned. The doctor states that essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine) can only be obtained through diet. It is necessary to eat meat, eggs, tofu, soy, buckwheat, quinoa (quinoa), dairy products, this helps maintain hair thickness and strength.

Contraindications and harm from use

Since bran is a product that is active on the body, you should consult a nutritionist or your doctor before using it.

There are a number of conditions that must be met:

1. Since they actively adsorb all substances in the digestive tract, they weaken the effect of medications. This is worth considering. In the presence of chronic diseases, use bran with great caution. For any disorders of the gastrointestinal tract, they are contraindicated or used under medical supervision.
2. If there are adhesions in the abdominal area after any surgical operations, bran is contraindicated.
3. When taking, an increased amount of liquid is required. Otherwise, fecal stones may form.
4. Intolerance to cereals is a reason to refuse to use a rye processing product in your diet.

Even if, at first glance, there are no contraindications, but after the first doses discomfort appears, you need to reduce the consumption rate. Further use depends on how you feel.

How to eat wheat bran

If we are talking about consuming them in their pure form, then the product cannot be eaten on an empty stomach; before that, you should drink a glass of water to soften the mucous membranes of the stomach and intestines.
This will help avoid irritation and, as a result, abdominal pain. Those who do not know how to eat wheat bran should take into account that after introducing it into the diet, it is necessary to increase the volume of liquid drunk per day. At this time, at least 2 liters should be supplied; this is necessary for good binding of toxins in the intestines and unhindered removal of the fiber contained in the product.

Not only water, but also juices, teas, compotes, and uzvars can be a suitable liquid. Kefir is especially useful because it is rich in bacteria, which are necessary to populate the intestines during cleansing of the body.

To ensure a therapeutic and preventive effect, it is enough to consume up to 30 g of bran per day. This amount can be slightly reduced if you do not have a specific goal to lose weight.

During the period of their consumption, it is recommended to simultaneously eat fresh fruits and vegetables. Among them, apples, grapes, citrus fruits, and pomegranates are especially useful, which help fiber neutralize the effects of free radicals and negate their harm.

Beneficial properties of wheat bran

They are considered an effective cleansing, anti-inflammatory, and anti-cancer agent. They are advised to be taken for weak immunity, anemia, increased fatigue, problems with the heart and blood vessels. Consumption of wheat bran has a positive effect on the condition of the skin, nails, hair and bones. This product is useful for those who suffer from bowel problems and other manifestations of poor nutrition.

Wheat bran has the following effects:

• Strengthening
  . The calcium content here allows them to make nail plates stronger, which eventually stop breaking and peeling. In addition to this, unsightly white spots appear on their surface. There is also a positive effect on tooth enamel, which becomes more resistant to caries. Wheat bran also benefits the joints, protecting them from cartilage destruction and thereby preventing arthrosis. They are also important for strengthening the walls of blood vessels.
• Restorative
  . We are talking about normalizing water-salt, protein and lipid metabolism in the body. At the same time, the acid-base balance is stabilized, which together minimizes the likelihood of the growth of benign and malignant tumors in various organs.
• Regulatory
  . Wheat bran is necessary for normal muscle contraction and smooth functioning of the nervous system. They prevent the appearance of aneurysm, apraxia, asthenia, and athetosis. In addition to this, the ratio of red blood cells, white blood cells, and platelets becomes normal, and blood viscosity decreases, which has a beneficial effect on the functioning of the heart.
• Antianemic
  . Thanks to this action, the internal organs do not suffer from hypoxia; they receive oxygen in sufficient quantities for normal functioning. Those who consume wheat bran are less likely to complain of colds, and their body tolerates infections and viruses more easily.
• Cleansing
  . Thus, the amount of toxins in the intestines decreases, and all toxins are eliminated. This improves overall well-being: dizziness, migraines, insomnia go away, and you have more energy.
• Regenerating
  . This effect manifests itself in accelerating the recovery of the skin after dermatological diseases and in case of any cosmetic defects. It is also important that wounds heal in a short time. This plays a huge role for patients with diabetes, who usually have problems here. For the same reason, wheat bran will be useful for those who have burns of varying degrees.
• Stimulating
  . This product tones the walls of the intestines and stomach, accelerating the absorption and digestion of food. This effect allows you to eliminate flatulence, get rid of constipation and quickly get results from the treatment of anemia, one of the reasons for which is poor absorption of iron in the intestines.
• Preventive
  . Eating wheat bran is a reliable way to protect yourself from diabetes, obesity, and hypertension. This can easily be explained by the fact that they effectively cleanse the body of cholesterol, toxins, waste, restore metabolism and promote weight loss.

Other effects include improved vision, hair and skin condition.