How many calories are in oat bran. Wheat bran: caloric content and nutritional properties, contraindications Are bran high in calories

The calorie content of bran per 100 grams depends on the type of product. This article discusses all the most popular bran among buyers.

Calorie content of oat bran per 100 grams is 319 kcal. 100 g of the product contains:

• 18.2 g proteins;
• 7.6 g fat;
• 45.4 g of carbohydrates.

Oat bran is saturated with beta-carotene, vitamins B, A, E, C, H, PP, K, as well as minerals calcium, sodium, potassium, zinc, silicon, cobalt, chromium, selenium, copper, iron.

The calorie content of oat bran in 1 tablespoon is 22.3 kcal. This amount of product contains 1.27 g of protein, 0.53 g of fat, 3.18 g of carbohydrates.

Wheat bran calories per 100 grams, in 1 tablespoon

Calorie wheat bran per 100 grams 179 kcal. In a 100-gram serving of the product:

• 14.6 g protein;
• 4 g fat;
• 20.8 g of carbohydrates.

Wheat bran is characterized by a high content of vitamins B1, B2, B6, B9, E, A, minerals of phosphorus, copper, zinc, iodine, calcium, magnesium.

Calorie wheat bran in 1 tablespoon 12.53 kcal. A tablespoon of the product contains 1 g of protein, 0.28 g of fat, 1.46 g of carbohydrates.

Calorie content of rye bran per 100 grams, in 1 tablespoon

Calorie content of rye bran per 100 grams is 220 kcal. In 100 g of the product 11.1 g of protein, 3.3 g of fat, 31.8 g of carbohydrates.

Rye bran is saturated with zinc, iron, magnesium, phosphorus, vitamins of groups B, A, K, E.

Calorie content of rye bran in 1 tablespoon is 15.4 kcal. In a spoonful of product 0.77 g of protein, 0.23 g of fat, 2.23 g of carbohydrates.

Calorie bread with bran per 100 grams

Calorie bread with bran per 100 grams 226 kcal. 100 g of the product contains:

• 7.48 g protein;
• 1.33 g fat;
• 45.1 g of carbohydrates.

Bread with bran contains large amounts of vitamins B, E, PP, C, iron, zinc, potassium and many other minerals. This product is recommended for inclusion in the diet for diseases of the liver and gastrointestinal tract.

Calorie biscuits with bran per 100 grams

The calorie content of homemade cookies with bran per 100 grams is 92 kcal. In 100 g of the product 14.1 g of protein, 2.3 g of fat, 3.12 g of carbohydrates.

Recipe for Cookies with Bran:

• 0.3 kg of fat-free cottage cheese is rubbed with 1 chicken egg;
• 100 g of bran is added to the resulting mixture;
• all components are thoroughly mixed;
• on a parchment-lined baking sheet, lay out a tablespoon of cookies;
• The cookies are baked in the oven at 170°C for 20 minutes.

Calorie bread with bran per 100 grams

The calorie content of bread with bran per 100 grams (using the example of Lyubyatovo bread) is 390 kcal. 100 g of product contains 6.5 g of fat, 70 g of carbohydrates, 11 g of protein.

The composition of the bread is represented by wheat flour, wheat bran, vegetable oil, sugar, soda, dry milk whey, salt, yeast.

Calorie biscuits with bran per 100 grams

Calorie biscuits with bran per 100 grams 394 kcal. 100 g of the product contains:

• 10 g of protein;
• 8.8 g fat;
• 68.3 g of carbohydrates.

Bran biscuits are dry bread cakes characterized by increased nutritional value. For the preparation of biscuits, any bran is suitable.

Calorie content of porridge from oat bran per 100 grams

Calorie content of oat bran porridge per 100 grams is 60 kcal. In 100 g of the dish there are 3.52 g of protein, 2.68 g of fat, 5.41 g of carbohydrates.

Recipe for making porridge:

• 200 ml of milk is heated on the stove;
• pour 30 g of oat bran into non-boiling milk;
• porridge is brought to a boil and then cooked for 2 minutes.

Calorie cracker with bran per 100 grams

The calorie content of a cracker with bran per 100 grams is quite high and amounts to 417 kcal. 100 g snack contains:

• 9.21 g protein;
• 14 g fat;
• 63.4 g of carbohydrates.

The product is saturated with vitamins B1, B2, E, PP, potassium, calcium, phosphorus, iron.

Calorie flour from bran per 100 grams

Calorie content of oat bran flour per 100 grams is 319 kcal. In 100 g:

• 17.9 g protein;
• 7.2 g fat;
• 45.4 g of carbohydrates.

Oat bran flour is an extremely useful product. With its regular use, metabolic processes are normalized, weight is reduced, the body is intensively cleansed of toxins and toxins.

Benefits of oat bran

The following benefits of oat bran are known:

• the product is saturated with fiber, which is necessary for the normalization of the digestive tract;
• bran contains cholesterol-lowering and fat-binding substances;
• the product is saturated with vitamins and minerals necessary for the health of hair, nails, nervous, skeletal systems;
• lutein bran is useful for maintaining good vision;
• bran is saturated with lycopene, a natural antioxidant that inhibits the accumulation of harmful cholesterol.

Harm of oat bran

The use of oat bran should be avoided if:

• peptic ulcers of the stomach and intestines (the product contains a lot of coarse, indigestible fiber);
• chronic gastritis and colitis;
• lack of vitamins in the body (it has been proven that in large quantities bran binds and removes useful substances from the body).

Any medication should be taken no earlier than 6 hours after eating bran. Otherwise, the drugs will be absorbed by the bran.

Nutritionists do not recommend eating more than 30 g of oat bran daily.

Bran are a hard shell of grain obtained in the production of flour. This product remains when processing different grains, for example, wheat, rye, barley, rice, flax, etc.

There is a certain classification, depending on the degree of grinding. So, coarse, coarse, fine and fine bran can be distinguished. On the shelves of stores you can also find granulated bran, which is a common pressed product.

Initially, bran was used exclusively as feed for farm animals. People began to eat them relatively recently. Bran is eaten as a separate product, and is also used in cooking. To improve the taste, manufacturers add various additives to bran: apples, cranberries, carrots, etc.

Composition and useful properties

The beneficial properties of bran are primarily due to the content of fiber in their composition, which favorably affects the digestive system. They are recommended to be used both as a preventive measure and during the treatment of gastrointestinal diseases. In addition, fiber resists the absorption of cholesterol into the blood and binds bile acids in the intestines that are harmful to the body. This, in turn, is excellent prevention of atherosclerosis. Bran helps to remove nitrates from the body, which can be found in fruits and vegetables.

The composition of bran includes vitamins of group B, which have a positive effect on the activity of the nervous system, the process of hematopoiesis and the work of the whole organism. There are vitamins A and E in this product, which are necessary for the production of collagen, which is important for skin condition. The composition of bran includes potassium - a mineral necessary for the normal functioning of the cardiovascular system. They also contain magnesium, copper, selenium and other macro- and microelements. Bran is useful for people with diabetes, as it slows down the breakdown of starch.

It is also worth mentioning choleretic effect bran. That is why they are recommended to be used if there are problems with the liver, gallbladder, pancreas, gastritis, etc.

In addition, the composition of bran includes a lot of polyunsaturated fatty acids, which are involved in fat metabolism and in the formation of cell membranes.

Bran for weight loss

Bran for weight loss is recommended by all nutritionists. This is primarily due to the presence of a large amount of fiber, which helps cleanse the intestines from decay products and various toxins. With regular use, the work of the intestines and the entire digestive system is normalized. The composition of bran contains a lot of dietary fiber, which, once in the stomach, swell and digest for a long time, which allows you not to feel hungry. Bran helps to normalize metabolism, which is important for the process of losing weight.

It is worth mentioning the calorie content of bran, which directly depends on the type of grain from which they are obtained. Buckwheat bran is considered the most high-calorie (364.6 kcal per 100 g of product), and oat bran is considered non-caloric (only 40 kcal). The calorie content of wheat bran is 165 kcal, rye bran - 221 kcal, and rice bran - 316 kcal.

most popular bran diet is the Dukan diet, but there are other options. Basically, each person can create an individual diet for himself, based on the basic rules:

1. It is necessary to exclude coffee, alcohol, sweet, flour, carbonated drinks and fatty meat from the diet.
2. The total calorie content of the daily menu should not exceed 1300 kcal.
3. Food should be fractional.
4. The diet can last from 5 to 15 days.
5. It is recommended to prepare for a diet, reducing the caloric content of the diet gradually.
6. You can use bran no more than 3 times a day and no more than three tablespoons.

How to take bran?

Nutritionists advise taking bran separately from other foods. There are several popular and effective options:

It is important to drink plenty of water when eating bran(minimum 2 l). Otherwise, constipation may occur. The body must gradually get used to bran, so they must be introduced into the diet carefully. It is worth starting with 1 tbsp. spoons and, in general, bring the amount to 3 tbsp. spoons.

Use in cooking

Bran is used infrequently in cooking, as many simply do not know what can be done with it. In general, they can diversify almost any dish, and most importantly, make it healthy and satisfying.

Bran can be put in salads, cereals and first courses. It is enough to put a small amount into the prepared food and mix thoroughly. They are added to meat dishes, for example, cutlets, meatballs, etc. Bran is especially popular in baking. They are put in bread, buns, pancakes, cookies, pies, casseroles, etc. Bran is also used to make homemade drinks, for example, kvass and jelly.

Bran benefits and treatment

The benefits of bran and their treatment are widely used in folk medicine and home cosmetics. Infusions and decoctions can be used for colds and throat problems. The product has a positive effect on the work of the stomach and intestines. There are also recipes for general strengthening of the body.

To prepare infusion to normalize bowel function, you need to take 1 tbsp. bran, pour it with 1 liter of boiled water and leave for 8 hours. After the time has elapsed, strain the infusion, add 1 tbsp. a spoonful of honey and consume throughout the day.

Can cook restorative decoction. To do this, rinse 200 g of bran well, pour 1 liter of boiling water over them and cook over low heat for an hour. Then strain and add lemon juice. Another option for healing the body and strengthening immunity: take 1 tbsp. a spoonful of bran, fill them with 2 tbsp. boiling water and boil for 40 minutes over low heat. Then add 1 tbsp. a spoonful of honey and boil again. It is necessary to use the decoction in a warm form, 50 g 4 times a day. This is a great energy drink.

For people with constipation such a decoction will do. It is necessary to fill in 2 tbsp. spoons of bran 1 tbsp. hot milk, wrap and leave for 35 minutes. or boil over low heat for 15 minutes. You need to use it 2 times a day for a month.

As we have said, bran can be used for the treatment of bronchitis. To do this, you need to prepare such an infusion: pour 400 g of washed bran into 1.5 liters of boiling water and leave for half an hour, and then strain. Use infusion instead of tea.

In home cosmetics, bran is used in face, hair and body care products. Masks are recommended for people with sensitive skin, as well as those prone to inflammation. They will help with peeling. From bran, you can prepare a peeling agent, and use the decoction for washing. Hair cosmetics with bran improves nutrition and makes the hair silky.

Harm of bran and contraindications

Bran can bring harm when used in large quantities, as this can cause bloating, flatulence, constipation, etc. The product is contraindicated for people with intolerance and sensitivity to gluten. Given the content of a large amount of dietary fiber, bran should be treated with caution if there are problems with the gastric mucosa. It is forbidden to use bran for people with indigestion and duodenal ulcers. Another important feature is bran reduces the absorption of drugs. It is not recommended to use bran for a long period of time, because they do not allow the body to properly absorb important minerals, and this, in turn, significantly reduces immunity.

It should be borne in mind that bran is susceptible to damage by flour mites, and this can lead to the development of problems with the biliary tract. Bran can contain mold and germs. Therefore, if there are suspicions about the quality of bran, they should be calcined in a pan.

Wheat bran is the outer part (pericarp) of wheat seeds that is usually removed during flour production and used to feed farm animals.

Today, more and more nutritionists are paying attention to the benefits of wheat bran, so they are returning to our tables. Let's study their properties and nutritional value and possible contraindications.

What is wheat bran

Wheat bran is outer shell of wheat seeds. Usually it is discarded and intended for feeding animals.

Today, however, we have learned that wheat bran has several health benefits and is therefore an important component of a healthy diet.

Calories and nutritional value of bran

Nutritionally, wheat bran is rich in minerals and fiber (compared to 40-50% more fiber than other types of bran), and it also contains other very important nutrients.

Below is the nutritional value of wheat bran - caloric content, macro- and microelement content (per 100 grams):

• kcal: 216
• Carbohydrates: 76.5% or 64.51 g. Of which 0.41 g are simple sugars
• Squirrels: 18.44% i.e. 15.50 g
• Lipids: 5.04% or 4.25 gr. Of these, 0.63 g are monounsaturated fatty acids, 2.12 g are polyunsaturated fatty acids and 0.63 g are saturated fatty acids.
• Cellulose: 42.8 g
• vitamins: 0.520 mg vitamin B1; 0.57 mg of vitamin B2; 13.57 mg vitamin B3; 2.18 mg vitamin B5; 1.30 mg vitamin B6; 79 mcg folic acid; 1.49 mg vitamin E; 1.49 mcg vitamin K and 74.4 mcg vitamin J
• Minerals: Calcium 73 mg, Phosphorus 1013 mg, Sodium 2 mg, Iron 10.57 mg, Potassium 1182 mg, Magnesium 611 mg, Zinc 7.27 mg, Manganese 11.5 mg, Copper 0.99 mg, Selenium 77.6 mcg
• Water: 9.89 g
• Other substances: 6 mcg carotenoids, including lutein and zeaxanthin
• Amino acids: Wheat bran contains all the essential amino acids in an amount of 1 to 2.8 g

Properties and benefits of wheat bran

Wheat bran has numerous health benefits, particularly in the gastrointestinal tract. However, their consumption also has contraindications.

Among the important properties of wheat bran, it should be noted:

• High content of insoluble fibers that stimulate intestinal peristalsis, preventing constipation and promoting bowel regularity.
• Due to its fiber content, wheat bran reduce the absorption of fat and sugar, have low glycemic index and, therefore, do not cause sudden changes in blood sugar levels, and the feeling of satiety comes almost instantly.
• The ability of wheat bran to maintain a constant level of sugar, cholesterol and triglycerides in the blood is useful in the treatment and prevention metabolic diseases such as diabetes, metabolic disorders or obesity.
• The ability to reduce fat absorption can also be helpful when you stick to diets. Daily intake of wheat, of course, contributes to weight loss.
• Due to the content of vitamins and minerals, they have a good antioxidant action against free radicals, promote skin and hair restoration.

Contraindications and side effects

Although wheat bran has many health benefits, there are some cases where it is contraindicated because it can cause problems.

• you suffer from flatulence or bloating. Because bran increases the amount of gas in the intestines as bacteria process fiber, forming gases.
• you suffer from diverticulum or diverticulosis. Diverticula are protrusions of the walls of the large intestine in the form of a sac, inside which remnants of bran can accumulate. If the remnants inside the diverticulum rot, it can even lead to perforation.
• Are you having problems with deficiency of vitamins or minerals, since prolonged use of bran reduces the absorption of fats and sugars, as well as vitamins and minerals.
• you suffer from celiac disease or gluten intolerance. In this case, you should choose gluten-free bran.
• you suffer from allergies or intolerance or hypersensitivity to nickel. Wheat bran can contain quite a large amount of this metal.
• In addition, wheat is often grown with pesticides and chemical pollutants, so daily consumption of wheat bran can be detrimental to health.
• Wheat bran is also sufficient calorie food and excessive consumption can lead to unwanted weight gain.

Appetizing Wheat Bran Ideas

Now I want to offer two recipes that involve the use of bran, and are suitable for breakfast, snacks or instead of bread.

• Bran muffins: mix 100 g of wheat bran, 100 g of wheat starch, 150 ml of milk, 100 g of sugar and an egg. Add diced apple and raisins pre-soaked in water or milk to the mixture. Add one packet of baking yeast and spoon mixture into muffin cups. Put in the oven at 180 degrees for half an hour, then let cool and serve.
• Focaccia with bran: for this recipe you need 28 g wheat bran, 300 g flour, a bag of yeast for pizza or bread (or brewer's yeast), chopped herbs to taste (rosemary, sage, thyme, basil, etc.), half a glass of olive oil and two tea spoons of salt. Mix everything and leave for 3-4 so that the mixture has time to rise, and then bake for half an hour at 230 degrees. After cooking, the cake can be sprinkled with pepper or coarse salt and rosemary.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Mar 9 2017

Content

Popular diets suggest using oat bran for weight loss. This principle is followed by Dr. Dukan, who developed his famous weight loss system, as well as other nutritionists. This unique natural product is rich in fiber, creates a feeling of satiety, and helps to reduce body weight.

What is oat bran

To begin with, it is worthwhile to understand that oat bran is not cereal, but a fundamentally different product. The shell of the grain discarded in the manufacture of flour is the bran. They contain 90% of the nutritional value of oats, although they look plain and gray. Bran is sold in powder or granules, used for feeding pets, but for the human diet, seeding is no less useful and necessary.

Benefit and harm

Not every type of bran sold in stores or pharmacies is useful. It is best to choose a natural product in powder, which does not have additional additives. It is better not to buy oat bran in granules, because they may contain salt, glutamine and other components - flavors, fragrances to improve the taste of the base. If vitamins or minerals are added to them, then you can take the product to support the body with beriberi and an additional goal - weight loss.

benefit

The benefits of bran for weight loss are extremely great, because they contain a lot of fiber, fatty acids, vitamins and minerals. This rich composition has a complex positive effect on the health of the human body. If you eat the product constantly, then:

• due to dietary fiber, toxins and slags are released;
• the intestines are cleansed, peristalsis is normalized;
• digestion improves, digestive problems go away;
• appetite decreases, the process of losing weight accelerates;
• excess cholesterol is removed;
• fats are absorbed more slowly, which contributes to weight loss;
• magnesium shows its properties - strengthens the work of the heart and blood vessels;
• increases immunity.

For weight loss, oat fiber is used more often than others, because when it enters the stomach, it swells, creating a feeling of satiety that lasts a long time. Oats stimulate the digestive tract, which slows down the absorption of fats and their settling in the vessels. The good work of digestion stimulates the metabolism to accelerate, which increases the expenditure of the body in terms of energy. When a person eats a powder, he constantly feels full, which reduces the amount of food consumed. Once in the body, oat fiber swells by 250%.

harm

In addition to the benefits, it is worth considering the harm of bran, which is implicit, but can lead to negative consequences for the body. Coarse fiber with prolonged use can damage the gastric mucosa, which already has ulcers, adhesions or wounds. Long-term intake of bran leads to beriberi, which can be prevented by interruptions in use every 2-3 months.

It is not recommended to take the remedy along with medicines, because it simply will not allow the active substances of the medicines to be absorbed. The constant intake of a product containing phytic acid can destroy bone tissue. To achieve preventive goals or slow down the impact, you need to take a break from the use of oat fiber every two weeks or soak it overnight to reduce the negative impact.

The chemical composition of oat bran

The composition of bran is rich and varied, in which up to 50% of carbohydrates (fiber) and 15% of dietary fiber per 100 g of the product. They also contain a lot of protein, which contains up to 17%, but fats - only 7%. Of the vitamins and mineral elements, it is worth noting the increased content of lutein and zeaxanthin, D and E. The powder is rich in vitamins of group B, PP, potassium and calcium. The product contains a lot of magnesium, phosphorus, iron, manganese, selenium and zinc.

What do they look like

The outer shell of the grain is oat bran, in flour milling they are considered waste, because they give the flour a coarse texture and appearance. The purified product is an odorless gray powder, sometimes granular and extruded. All varieties are sold in transparent or colored bags, may contain additional additives. It is not worth crunching them in the form of pillows or crackers, it is too high in calories and harmful for weight loss.

calories

For weight loss, oat bran is considered indispensable because it contains slow carbohydrates that break down for a long time, maintaining blood sugar levels at the right level. When the glucose level is maintained, there is no feeling of hunger. Vegetable fibers are digested for a long time, do not allow calories to be absorbed, which contributes to weight loss. The calorie content of bran in 1 tablespoon is only 24 kcal, and 100 grams of the product accounts for 160 kilocalories.

How to make oat bran at home

Much to the chagrin of all those who are losing weight, it is impossible to make bran on your own. This is a product of flour production, which is obtained by separating the shell of the grain. You can try to grind whole grains in a coffee grinder, but you will not be able to get a pure product without inclusions of flour. Grinding flakes is also not worth it - this is a ready-made purified product, it does not contain the necessary fiber. Losing weight on oat bran involves buying a product in pharmacies, stores or markets that sell a purified product.

How to use for weight loss

Diet developers advise how to take bran for weight loss in order to achieve the desired effect and not harm the body:

1. Reception should begin with a small amount (a tablespoon) to accustom the body to a new product. If this is ignored, the stomach and intestines will react negatively.
2. Gradually, the volume can be increased, bringing up to 30 g per day, but no more. If you increase the dose, you can earn beriberi and diarrhea.
3. When using bran, it is imperative to drink plenty of water, up to 3 liters every day, so that the water softens the fiber and prevents the development of constipation and deterioration of well-being.

Before use, it is advisable to steam the product with hot water, but if there is no time, this can be skipped by simply adding a spoonful of the product to each main meal. The dry mass is washed down with a large amount of liquid - water, milk, kefir or juice. It is good to add a weight loss product to cereals, pastries, salads and desserts, make diet dough out of it, but do not crunch as a snack on a dry stomach.

With kefir

There is a variant of fasting days when only oat bran with kefir is taken for weight loss. Such mini-diets last no longer than three days, during which you can drink one and a half liters of kefir and eat three tablespoons of bran. For better absorption of vitamins and fiber, you can pre-soak the powder with hot water, and then add it to kefir. In three days, it is realistic to lose 2-3 kg and improve well-being.

What is the difference between oat bran and cereal

Many useful products for weight loss are made from oats, flakes and bran are considered the most popular, these are different means. Here is the difference between oatmeal:

• flakes are made from grain, which is cleaned from the husk, and bran is made from the hard shell of the grain;
• flakes are more high-calorie - 240 kcal versus 160;
• flakes have more zinc, but less vitamin E and K, iron, potassium, phosphorus, monounsaturated fats;
• Oatmeal does not contain soluble fibers such as beta-glucan, which are needed for healthy bowel function.

Recipes

The simplest bran diet involves taking a product mixed with kefir or unsweetened yogurt, infused for 20 minutes and flavored with a sweetener or cocoa. There are many other recipes that are famous for their positive reviews. From bran, you can make cereals, muffins, bake bread and pancakes. They can be added to salads, side dishes of cereals, minced meat for meatballs, or used to coat meatballs and fish.

porridge

• Cooking time: 30 min.
• Servings: 2 persons.
• Calorie content of the dish: 140 kcal.
• Purpose: for breakfast.
• Cuisine: Russian.
• Difficulty: easy.

Oatmeal with bran is prepared for breakfast to speed up weight loss. It is included in the Dukan diet menu during the Cruise and Attack stages. It is best to cook it on one oatmeal powder, but for taste it is allowed to add a little more wheat and rye. A sugar substitute and a pinch of salt are introduced into a healthy dish. You need to eat such porridge for two weeks in the morning, then replace it with another option.

Ingredients:

• skimmed milk - a glass;
• bran - 1.5 tbsp. l.;
• sweetener - 1 g.

Cooking method:

1. Pour milk into a saucepan, put on the stove, warm, but do not boil.
2. Pour the powder, spices, stir.
3. Bring to a boil, cook for two minutes.
4. Pour into a bowl and let steep for two minutes.

• Cooking time: 25 min.
• Servings: 4 persons.
• Calorie content of the dish: 166 kcal.
• Destination: for lunch.
• Cuisine: Russian.
• Difficulty: medium.

Pancakes on kefir with oat bran will be an excellent option for a delicious hearty lunch. Having slightly improved the following recipe with a photo, you can bake pancakes, wrap low-calorie filling in them and treat your friends who have come. Pancakes, on the other hand, turn out to be lush, fried, it is good to serve them with sour cream or low-fat cream, honey or syrup.

Ingredients:

• eggs - 3 pcs.;
• bran - 160 g;
• kefir 2.5% fat - 150 ml;
• fat-free cottage cheese - 250 g;
• salt - 2 g;
• sugar - a teaspoon;
• sunflower oil - 20 ml.

Cooking method:

1. Mash the cottage cheese with a fork, beat the eggs, pour in warm kefir.
2. Knead the dough to a creamy consistency, let stand for five minutes.
3. Heat the oil, put the pancakes in the pan with a spoon.
4. Bake until browned on both sides. Cook no more than once a week.

Bran with yogurt for weight loss

• Cooking time: 20 min.
• Servings: 1 person.
• Calorie content of the dish: 154 kcal.
• Purpose: for dinner.
• Cuisine: Russian.
• Difficulty: easy.

Oat bran with yogurt is suitable for a light dinner that promotes weight loss. A simple drink is prepared quickly: you need to pour the required amount of powder with unsweetened natural yogurt, season with berries or fruits to taste. The drink is infused for about 20 minutes so that the bran swells and gives the necessary feeling of satiety in the stomach, prolonging it for a long time, but could not crunch on the teeth.

Ingredients:

• bran - 15 g;
• yogurt - 200 ml.

Cooking method:

1. Fill the powder or granules with yogurt. Leave for 20 minutes.
2. If desired, add sliced ​​​​fruits, whole berries, sweetener.
3. You can also prepare such a drink for a snack, and improve the recipe by diluting yogurt with fermented baked milk, flax seeds. The latter help to lose weight more intensively.

Contraindications

With all the benefits of the product, there are restrictions under which oat bran cannot be used. They are absolutely not suitable for people with diseases of the stomach and intestines, because they can increase irritation of the walls. You can not use the powder for indigestion, the presence of adhesions in the digestive tract, ulcers and gastritis with colitis. It is not recommended to take the remedy for individual intolerance or allergies.

Bran - the calorie content and composition of this product are certainly interesting to many, since proper nutrition is of interest to so many people around the world. Bran are very useful not only for weight loss, but also for health. are a side effect of flour making - this is the removable shell when grinding cereals into flour.

The benefits of bran

Unique vitamin complex bran contains up to 90% of useful components that are originally present in whole grains. This proves the benefits of bran for the human body. bran calories differs depending on the crops from which the flour was produced:

• wheat (165 kcal);
• rye (220 kcal);
• oatmeal (246 kcal);
• barley;
• rice;
• buckwheat.

Main value bran in that they contain a large amount of dietary fiber and complex carbohydrates, which help improve bowel function and get rid of dysbacteriosis. A low calorie content allows you to attribute bran to dietary products.

Widely known antiseptic properties bran- A decoction of this product helps to cope with discomfort in the stomach. It is also worth noting that bran low calorie have excellent saturating properties and for a long time relieve a person of hunger.

It is also very important to note that for all the benefits bran, there are some rules that you should follow if you want bran to be beneficial, not harmful. So, for example, non-granulated bran must be treated with boiling water before use.

It is also very important to note that bran that have entered the body must be washed down so that they swell and give a feeling of satiety. If you do not drink plenty of liquid, then there can be no talk of any benefit, you will only cause harm to the body.

Bran Recipes

With bran you can cook wonderful dishes - tasty and healthy. By the way, what is important. Recipes with bran are generally not intricate, so they can be a real lifesaver when you need to cook something quickly.

With bran you can prepare an original cake that is suitable even for those who are on a diet. To prepare it, you will need 2 cups of yogurt, one and a half cups of oatmeal, half a cup of bran, eggs, a couple of tablespoons of powdered sugar, cinnamon, baking powder and filling.

Grind oatmeal in a coffee grinder and combine it with bran, cinnamon and baking powder. Beat the whites with powdered sugar, and the yolks with kefir. Then combine the yogurt with the dry mixture and gently fold in the beaten egg whites. Stir the resulting mixture thoroughly but gently and pour onto a baking sheet. Bake the bran cake for 15 to 25 minutes in a preheated oven.

After the shortbread out bran will cook - remove it from the oven and cut into pieces that can be greased with the prepared filling. Such a cake from - low-calorie and tasty - will surely please your relatives and friends.