In the department for diabetics, on the shelves of supermarkets or in the pharmacy you can always find a package with oat bran. Such a product is not very popular among customers, because people know little why this secondary product of grain grinding is needed. However, not so many food products can boast of such a rich composition.

What is oat bran

A by-product of the manufacture of flour. However, this does not mean that it should be sent to animal feed. The main advantage of the product is fiber, which is presented in a readily soluble form. What is oat bran? The shell of the grain, which is removed before the flour mill. It contains all the useful and biologically active substances of the cereal, given by nature. The structure of the shell is similar to small sawdust. Color varies from brown to cream, depending on the grinding. Oat bran flour is rich in calcium, phosphorus, iron, vitamins PP, E, B9, B6, B2, B1.

What is the difference between oat bran and oatmeal

Bran is a dense shell of oats. Flakes are a product obtained by cutting grain into thin plates, peeled from the shell and husk. By the amount of nutrients, both products are not much inferior to each other. Oat bran from oatmeal is different in that they give more vitamin K and E, phosphorus, potassium and iron, but lose in zinc. For those who are losing weight, the advantage is that the oat shell, getting into the stomach, is not digested, but swells, acting as an adsorbent. Flakes more saturate the body with carbohydrates, so their calorie content is higher.

Oat bran - calories

After processing, oats are very fond of followers of the Ducan diet, because it is low-calorie. The base of the oat shell is 20% fiber, lycopene, unsaturated fats, protein, amino acids. The calorie content of oat bran is 246 kcal per 100 grams of dry product. For losing weight, high calories compensate for the ability of the membrane to absorb a lot of fluid, quickly saturate and mechanically affect the intestines.

How many carbohydrates are in oat bran

Although this dietary product contains a lot of carbohydrates, almost all of them are insoluble fiber. It is not absorbed or digested, so calories enter the body exclusively from fats and proteins. The carbohydrate content in oat bran per 100 grams of the finished product is different and depends on some factors that are used in production:

• the granular product "Lito" contains 61 g;
• natural bran Dr. Dias from a German company - 16.6 g;
• Siberian Fiber - 45.3 g
• dietmark's crispy oat shells - 43.8 g.

Oat bran - good

Passing through the gastrointestinal tract, fiber works in a complex manner, sweeping away all unnecessary and superfluous. It nourishes the body with useful elements, and then leaves it and carries with it a whole lump of dirt, helping to cleanse the intestines of toxins. The benefits of oat bran cannot be overestimated. This wonderful product swells in the stomach, quickly causing a feeling of satiety, so it is successfully used in nutrition. Fiber does not allow fats to be absorbed and settle, as it stimulates peristalsis.

A body cleared of toxins spends energy much more actively. Pros of regular use of oat shells:

• slower absorption of calories;
• excretion of cholesterol;
• bowel cleansing;
• strengthening the cardiovascular system;
• improvement of immunity.

Oat bran slimming

Judging by the reviews of losing weight, fiber is very important in the process of weight loss. It quickly causes a feeling of satiety, reduces the absorption of dietary fat and sugar. Nutritious oat bran for weight loss reduces cholesterol, improves metabolism, and in terms of the content of healthy fiber, they can argue with oatmeal itself. Dietary fibers absorb fats, glucose and carbohydrates, not allowing the body to absorb them, which contributes to weight loss.

The load on the pancreas is eased, and acidity is maintained in the intestine. This insures against hypoglycemia, which can develop during the diet. The biggest plus from eating a dietary product is the healing effect when losing weight, because overweight people often have a violation of lipid or carbohydrate metabolism and the accompanying pathology: diabetes, heart disease, blood vessels.

How to consume oat bran for weight loss

To quickly lose weight and look gorgeous, you need to properly eat fiber. During the reception, you must remember three rules:

1. To drink a lot of water. If you use oat bran for weight loss and do not drink enough fluid, they will be poorly digested and will not bring the desired result. Water is a necessary element for the swelling of the product.
2. In order not to harm the body, do not exceed the norm (3 tbsp.spoons / day). If the dose is overestimated, the body will respond with flatulence, diarrhea, heaviness and bloating.
3. The stomach should be accustomed to this type of food gradually. Between cycles of receptions, breaks should be taken for several weeks.

Oat bran with kefir

The most popular dish among losing weight. According to their reviews, oat bran with kefir has an excellent property to quickly relieve constipation. A fermented milk drink saturates the purified intestines with prebiotics. Such a dish will not only clean the digestive tract, but also add health. At home, cooking it is as simple as possible: 1 tbsp. L. fiber, pour 200 ml of kefir (nonfat). Eat every morning instead of breakfast and / or dinner.

Oat bran porridge

This dish is recommended not only during weight loss, but also for people suffering from cardiovascular pathologies, because the product is rich in potassium and magnesium. Every day, not everyone can afford to consume seaweed, dried fruits or nuts, but cooking a healthy porridge for breakfast will not be a problem. This will be an excellent prevention for heart function. Oat bran porridge recipe:

• take 1 tbsp. l fiber, pour 200 ml of milk (low fat content);
• add 1 teaspoon. sugar substitute; a pinch of salt;
• milk should be brought to a boil, then slowly add the dry product, stirring;
• boil the porridge only 2 minutes, then let it brew the same amount of time to thicken.

Oat bran diet

Adherents of a balanced diet believe that sometimes you need to resort to a 2-3-day diet on oat bran to improve the body. It is necessary to purchase dry (not in granules) fiber from oats. You need to start taking it with a small dose - 1 tsp., Eventually increasing to 2 tbsp. l. / reception. 15 minutes before a meal, a portion should be steamed in boiling water and allowed to swell, after which add bran to the dish that they were going to eat. Sample diet menu:

1. Breakfast. 200 g of homemade yogurt.
2. An afternoon snack. A glass of kefir or yogurt.
3. Dinner. 200 g of soup with vegetables, 100 g of boiled chicken, 150 g of buckwheat porridge.
4. Dinner. 200 g of cottage cheese.
5. Before bedtime. A glass of fermented milk drink.

Oat bran - contraindications

Any excessiveness can be harmful. If you use fiber without measure, it is easy to get a long-term digestive upset and other troubles. It is also not recommended to use oat shells for people with inflammation of the digestive system. Absolute contraindications for oat bran are gastritis or an ulcer in the acute phase, adhesions or erosion on the gastric mucosa. You can not take medications while consuming fiber, as it absorbs all active substances from them. The interval between doses should be at least six hours.

Video: how to eat oat bran for weight loss

Oat bran reviews

Susanna, 46 years old

I always buy bran from oats - they help to establish digestion. I take to cleanse the body of toxins, so there are no problems with the stool. However, she didn’t know how many calories in oat bran, and when she noticed, she was surprised, not so little! Although they have an ideal BZHU ratio, I will use less so as not to get better.

Vladislav, 35 years old

I was so carried away by taking fiber that I got prolonged diarrhea and stomach pain. Later I learned that the optimal dose of bran from oats, not able to do harm - up to 30 g / day. Now I’m thinking how to replace them. Brother-athlete advised to switch to buckwheat. Croup, unlike coarse fiber, has a more gentle effect on the digestive tract.

Natasha, 19 years old

Oat fiber saved me from headaches. Enough to make them porridge on the water, and eat in the morning on an empty stomach and the head stops hurting. The fact is that I'm hypertonic, and when the weather changes on the street, the pain can be hellish. Bran from oats have the ability to dilate blood vessels, therefore effective in hypertension.

Wheat bran is the mildest of all the other species. Often, it is from them that they begin to use grain fiber, then gradually switch to coarser products from oats or rye. Wheat bran is very useful, can be used for treatment, prevention of certain diseases, contribute to weight loss and recovery. Bran is also used in cosmetology to cleanse and preserve the beauty of the skin.

1. High beta glucan. These biologically active compounds bind bile acids, which helps lower cholesterol, prevents the occurrence of atherosclerosis and maintains the purity of blood vessels.
2. Fiber improves the digestive tract, helps to cope with constipation, prevents their occurrence.
3. The effect of adsorbents. Bran absorb harmful substances, toxins, remove them naturally from the body.
4. Wheat bran is a natural prebiotic. They help improve intestinal microflora and colonize the body with beneficial bacteria.

Bran in dietetics is especially popular. Cereal husk is often used to reduce weight and cleanse the body.

Video: On the benefits and harms of bran in the program “On the most important thing”

How to choose the right bran

Wheat bran are the most common. Finding them in stores is much easier than other types. The choice is also rather big. Among the whole variety of granular and granular products, it is desirable to give preference to bran in the form of ordinary husks.

The composition should not contain any additives: flour, sugar, cereal and other things. Such additives significantly increase the energy value of the product, but they do not bear any benefit, on the contrary, all the most valuable qualities of bran are lost.

How to cook and consume bran

A dry product can be eaten without prior preparation, but when steamed, fiber swells and becomes much more useful. The optimal daily norm for a person is 30 g. It is recommended to start taking it with 5 g, gradually increasing the portion.

The method of preparation of bran

On a note:  If it is more convenient to take granular bran or loaves of grain husk that do not require preliminary preparation, then the daily portion is determined based on the data on the package.

Ways to use the product:

• as an independent dish;
• addition to cereals, soups, salads;
• use in baking;
• mixing with dairy and dairy products.

Whichever method of using the product is chosen, it is important to drink a bran dish with a sufficient amount of liquid. Otherwise, fiber will absorb water from the body, and wheat bran will bring harm and not benefit.

Wheat bran for weight loss. Use cases

For weight loss bran is used as an aid. They are taken in addition to diets. Fasting days with the addition of vegetable fiber are popular. The main weight loss is due to bowel cleansing. But bran also plays an important role: remove decay products from the body. It is especially useful to use fiber with rapid weight loss or following protein diets.

Basic Rules:

1. It is advisable to eat wheat bran until 16.00.
2. You can eat a serving at a time or divide into several receptions. Regardless of the method, you need to drink at least 200 ml of water or unsweetened tea.
3. Fatty, sweet foods are excluded from the diet.

Unloading day on bran with kefir

A wonderful way to quickly get rid of 0.5-1.5 kg of weight, cleanse the intestines and unload the body. The daily diet consists of 30 g of wheat bran and 1.5 l of kefir 0-1% fat.

Options for holding a fasting day:

• steamed bran with boiling water, divided into 4 parts, use with kefir during the day;
• steamed grain husk, eat between doses of a sour-milk drink, drink kefir one glass every 2 hours;
• mix a daily portion of wheat husk with kefir and insist, divide the resulting mixture into 6 servings, consume during the day at regular intervals.

Treatment of constipation

Wheat bran can be used both for the prevention of constipation and for their treatment. The product carefully interacts with the intestines, cleanses it, improves motility and is not addictive. Ways to treat constipation:

1. Pour the daily portion of the husk with boiling milk, insist, drink in the morning on an empty stomach.
2. Wheat fiber (20-30 g), steam in 100 ml of boiling water, insist, add 15 g of honey. Eat on an empty stomach.
3. Boil a glass of wheat husk in a liter of water for an hour, then insist and strain, squeeze the juice of half a lemon into a decoction. The drink should be divided into 3 parts and taken 30 minutes before main meals.

The treatment of constipation is continued until the intestines work. If no positive changes are noticed within 2 weeks, the course should be stopped. Perhaps the cause of constipation is not related to bowel function, it is advisable to consult a doctor.

On a note!  Prunes will help strengthen the laxative effect. It is enough to add a few pieces of chopped dried fruit to the steamed husk.

Use in cosmetology

Wheat husk contains protein that replenishes the functions of keratin. This substance is responsible for the elasticity, youth of the dermis, prevents aging, sagging, preserves the contours of the face. With keratin deficiency, the skin becomes dull, gray, wrinkles appear on it.

Indications for the use of bran in the composition of masks and scrubs:

• dermatitis;
• neurodermatitis;
• eczema
• psoriasis;
• irritation, abrasions;
• sunburn.

The main healing power is mucus, which is boiled from wheat bran. Husk dust is also useful. Medical baths are prepared from them. Coarse fibers are used to make cleansing scrubs. They remove dead skin particles, but do not irritate, do not cause inflammation, and do not injure the upper layers of the epidermis.

Wheat bran bath

The recipe for a therapeutic bath, which can be taken to eliminate the manifestations of skin diseases or for cosmetic purposes. Place 150 g of bran in a saucepan, pour 1.5 l of water. Bring the mixture to a boil, boil for 5 minutes, turn off. Wrap the pan with a warm blanket, leave for 4 hours. Then strain the liquid, squeeze the husk. Add the broth to a warm bath 38-40 ° C. The time of the procedure is 15-20 minutes. The remaining husk can be used for scrub.

Skin scrub

Cleansing scrub for face and body. You can use dry husk or residues after preparing the bath. In the second case, the product will work softer, better suited for sensitive skin. For dry skin, cream is used as a base, if it is a greasy type, it is recommended to take kefir.

Place 2-3 tablespoons of bran in a bowl, add cream or kefir. The mass should not turn out liquid. Apply a scrub to a clean and moist body (face), massage the skin for about two minutes. It is important not to press, the movements should be soft, gentle. Despite the apparent softness of the product, the scales can leave small scratches on the skin.

Video: About the miraculous power of bran in E. Malysheva’s program “Live Healthy”

Contraindications to the use of bran

The benefits of wheat fiber are undeniable. The product really needs to be consumed by people who care about their health. But in some cases, bran can cause serious harm. Do not use coarse fibers in the following cases:

• diseases of the digestive system;
• diarrhea;
• childhood;
• vitamin deficiencies;
• period of pregnancy, lactation.

You can not use several types of fiber at the same time. If there are a lot of vegetables in the diet, it is advisable to reduce the daily dose of bran. Otherwise, abdominal pain, bloating, flatulence may occur. It is also worth limiting the use of the product during drug treatment, vitamin therapy. At least two hours should elapse between the intake of bran and medications, otherwise the fiber will carry out substances that have entered the digestive system in transit, they will not have time to absorb and act.

It is necessary to introduce bran into food gradually - since there is very little natural dietary fiber in our food, the body needs to be given time to get used to it. It is categorically impossible to act according to the principle “you won’t spoil the butter with butter” (which is especially a sin for ladies who tune in to fast weight loss) - you will not be able to lose weight or improve your health, but constipation, bloating and abdominal pain will be the inevitable consequences of excessive zeal.

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

Bran require a lot of fluid. It is by contacting water and increasing the volume by 2–3 times that dietary fibers acquire their beneficial properties. Lack of fluid will cause dietary fiber to “get” it from the intestinal contents, instead of normalizing motility, causing constipation. Non-granulated bran is best prepared beforehand: “steamed” with boiling water or hot broth, or mixed with milk, yogurt, kefir and let it brew, thus turning it into a proper and healthy breakfast.

In the same way, instead of a breakfast cereal, you can use Lito granular bran with different tastes. Many add them instead of croutons in 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 consecutive weeks, during which time the results were obtained in most of the studies mentioned. After which it is better to reduce the dosage to 25 grams per day recommended by doctors, and use it constantly as a component of proper nutrition.

Many people have to take medication for life. Since bran is a natural sorbent, the break between eating 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 the number of drugs has means to normalize intestinal motility (from constipation or diarrhea), it will be correct to consult a doctor and adjust the dose, and possibly even cancel them.

Nutrition Recipes

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

Here are some recipes for preparing tasty and healthy dishes (the weight of the ingredients is calculated for 1 serving):

Pumpkin casserole with rice.

Grate pumpkin on a coarse grater. Boil until half ready 30 g of rice. Mix pumpkin, rice, add 10 g of bran and 30 ml of water, salt. Bake in the form of 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 at once or dividing into 2 pancakes (depending on the preferred servings) until golden.

Potato and bran cutlets.

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

Ingredients:
  Beef Meat - 80
  Milk - 20 ml
  Oat bran - 15 g
  Butter -4 g
Recipe:
Cut the meat into slices, turn through a meat grinder, add milk, prepared bran, butter, mix thoroughly, form the meatballs and steam them for 20-25 minutes.

Chicken in batter

Ingredients:
  Chicken Breast 200 g
  Garlic 1 clove
  Dill and parsley dried 5 g
  Vegetable oil 2 tsp
  Chicken egg 1 pc.
  Oat bran 2 tbsp
  Celery Root 50 g
  Carrot 70 g
  Radish Daikon 50 g
  Salad Leaves 30g
Recipe:
  Chicken breast cut into large pieces. Mix dried herbs with chopped garlic and a little salt. Beat the egg separately.
  Pieces of chicken alternately roll in greens, egg and bran. Next, fry in vegetable oil until tender. On a fine grater, grate carrots, radishes and celery, put on lettuce with chicken.

Crispy bran cookies

Ingredients:
  1 egg white
  1 tbsp water
  1 tbsp sunflower oil
  1/4 tsp soda
  1 tbsp oat bran (with a hill)
  2.5 tbsp premium flour or oatmeal
Recipe:
  Beat egg whites with soda, water and sunflower oil.
  Add bran and flour, knead the dough thoroughly (consistency like soft plasticine).
  Roll out the formation (2-3 mm) and squeeze out of it using the molds of the figure.
  Bake at 220 C ̊ until golden brown.

Oat bran diet muffins

Ingredients:
  1 egg
  3 sweetener tablets
  Oat bran - 100 gr
  Corn starch - 1 tbsp
  Dough baking powder - on the tip of a knife
  Natural yogurt 0% - 3 tbsp.
Recipe:
  Substitute sweeten powder. Beat with an egg.br /\u003e Add oat bran, starch and yogurt. You can pinch vanilla for flavor.
  Mix all ingredients and put in a silicone mold.
  Bake at 200 ° C for 20 minutes.

Chocolate Oatmeal Pancakes

Ingredients:
  Flour - 150 g
  Sugar - 2 tbsp.
  Egg - 1 pc.
  Flavourless vegetable oil - 1 tablespoon
  Oat bran - 2 tbsp.
  Cocoa - 2 tsp
  Natural yogurt - 150 ml
  Dough baking powder - 1 tsp.
  Vegetable oil for frying - to taste
  Milk Chocolate - 30 g
Recipe:
  Mix yogurt, egg, flour, oat bran, baking powder, vegetable oil in a bowl. Then add cocoa and pieces of chocolate. Knead a homogeneous dough. Fry over medium heat on both sides.

Oat bran apple dessert

Ingredients:
  200 g oat bran
  500 g apples (preferably acidic)
  100 g flour
  100 g soft margarine
  100 g sugar
  a pinch of chopped cinnamon and vanilla sugar
  cane or any other brown sugar
Recipe:
In pre-greased baking tins, evenly spread, peeled, coreless, sliced \u200b\u200bapples. Sprinkle apples with brown and vanilla sugar, add cinnamon.
  Prepare a mixture of oat bran, flour and margarine, pour apples evenly, without leveling.
  Place in an oven heated to 220 C ̊ and bake for 15-20 minutes.
  Serve with vanilla sauce or vanilla ice cream.

Baby bran buns without eggs and yeast

Ingredients:
  Flour - 2.5 cups
  Kefir - 1 cup
  Butter - 100 gr
  Oat bran - 2 tbsp.
  Salt
  Sugar - 1 tbsp
  Dough baking powder - 2.5 tbsp.
Recipe:
  Put butter in a water bath until completely dissolved. While the butter is melting, sift the flour into another bowl. Add oat bran, salt to the flour (slightly less than half a teaspoon). Add sugar, baking powder for dough. Mix.
  Remove the oil from the water bath and add kefir. Kefir should be at room temperature, otherwise the oil will be lumpy. Mix well. In a butter-kefir mixture, gradually add the mixture with flour. Mix with a spoon and then with your hands. The dough will stick to your hands, so you don’t need to knead it too much, the main thing is that all the ingredients are mixed. Next, leave the dough in a bowl for 30 minutes. Cover with a towel and leave it to "fit".
  After half an hour, turn on the oven to warm up. Cover the baking sheet with parchment paper and lightly grease with sunflower oil. Lubricate the hands with vegetable oil too, so that the dough does not stick to your hands, fashion small balls the size of an average apple.
  Place our buns on a baking sheet and bake in a preheated oven to 180-200 C ̊ for 25-30 minutes.
  When the buns are browned, hold them in the oven off for a couple of minutes. Then take the rolls out into a basket and cover with a towel so that moisture does not evaporate.

Ladies with magnificent forms were appreciated earlier, modern standards of beauty have cognized significant changes. Today, almost every girl strives to be slim, but not everyone treats this wisely.

Of course, more affluent ladies lose their extra pounds help expensive nutritionists, and for ordinary women there is no other option but to resort to finding the most optimal diets for quick weight loss.

Finding them will not be difficult, but practically no one thinks about the health risks caused by them. If you lose weight, then you need to do it right, without much stress and stress.

There is an ideal solution to this problem - oat bran for weight loss. Surely many have come across more than once in pharmacies and stores with an offer to buy this interesting product, but because of ignorance of what it was for, I had to refuse to buy it. It is so?

But do not be upset, this article is aimed at telling you as much as possible about bran and their benefits.

Composition, harm and benefits of oat bran

They learned about their amazing qualities quite recently, having discovered in them a high content of fiber, so necessary for our body.

Oat bran is a waste of flour production.

They activate the intestinal microflora, promotes the production of B vitamins, which are responsible for the normal functioning of the nervous and immune systems, brain activity, energy exchange, and skin condition.

Such vitamins are scarce, and there are many reasons for this: addiction to smoking, alcohol, coffee and sweets. Oat bran contributes to their recovery and maintenance.

They are also rich in vitamins (A, E, group B), microelements ( copper, zinc, potassium  and others), contain 90% of the active substances that make up whole grains. They are a great absorbent., remove harmful substances, toxins and toxins from the body.

Excretion occurs due to their rough surface structure, allowing you to get rid of several kilograms without any special problems. Often, these extra pounds are the result of contamination of the body.

They contain up to 17% of proteins that have a very rare composition of amino acids, especially leasing. It ensures the normal functioning of the immune system, takes part in the prevention of atherosclerosis and osteoporosis.

It is the growth of bone and connective tissue. It produces antibodies, enzymes, collagen and hormones. Its deficiency leads to rapid fatigue and a sluggish state of the whole organism.

Due to its incredible chemical composition, bran:

• regulate the functioning of the intestines;
• help cleanse the body, remove toxins, toxins;
• for a long time retain a sense of fullness;
• contribute to weight loss;
• improve the functioning of the cardiovascular system;
• lower cholesterol;
• prevent diabetes by lowering blood sugar;
• improve vision;
• strengthen immunity and overall health.

The use of bran for diabetics is a common thing, they block the accumulation of cholesterol in the body and excessive release of glucose. In addition, they have a favorable effect on the liver, gall bladder, normalize their general condition.

But their most interesting and main property is the acceleration of metabolic processes that contribute to the burning of fats.

Their calorie content is small, a little more than 300 kcal per 100 grams.

If it enters the oral cavity, absorb saliva and swell. And while in the stomach, they absorb the fluid further, increasing approximately 25 times. That is why bran gives a long feeling of satiety, crushing hunger.

This feature makes them popular in various weight loss diets. To achieve a positive effect, bran should be taken with a large amount of liquid.

Contraindications

You can not take them for weight loss constantly, hindering the digestibility of many useful substances, can lead to a weakening of immunity.

How to cook and eat oat bran for weight loss?

It is very simple to prepare them: steamed with boiling water for about twenty minutes, drain the remaining liquid. Our product is ready for use.

They can be consumed at any time of the day, but it is best to use them as a wonderful and delicious breakfast or as a hearty dinner. A more effective use with liquid, because it is better to always drink them with plenty of milk, water, juice or chicory.

You can use it as an independent product, or add it to various dishes, pastries, cereals, bread, cakes, pancakes, vegetable delicacies, pour kefir or milk.

Dry bran is stored in the refrigerator in a closed can for no more than a year.

Soaked bran seasoned with sour cream or regular yogurt are great for vegetable salads.

You can please your family with such a dietary and nutritious dish:

• Dice the five washed medium young zucchini, put them in a mold, salt to taste, sprinkle with two tablespoons of olive oil, bake in the oven for about 15 minutes;
• Mix four tablespoons of bran with caraway seeds, salt and flour. Add four tablespoons of olive oil to this mixture and grind into the crumbs with your hands;
• Pour the resulting crumbs into zucchini and put in the oven again. Bake until golden brown.

Daily rate of bran

You need to start taking them, like any new product unfamiliar to the body, in small quantities. First, a tablespoon of bran will be enough, then gradually the volume can be increased. The maximum daily "dose" of bran is not more than three tablespoons or 30 grams.

Such a dose is equal to 700 grams of boiled carrot, 800 grams of cabbage or about 1.5 kilograms of fresh apples, now you can only imagine what the true benefits of this product are.