BRAN Bran is a by-product of wheat grinding
- not so long ago appeared in the human diet. And the attitude of the majority towards them is still rather wary. Why did the product, which was used mainly for agricultural needs, come to our table? Bran is rich in fiber
which is needed primarily by our intestines. Dietary fiber is not digested, but is used by the intestines as an adsorbent. Wheat bran
contain a complex of B vitamins necessary for a person, including B1, B2, B6, PP and others. Found also provitamin A (carotene) and vitamin E. Bran is rich in minerals. Among them are potassium, magnesium, chromium, zinc, copper, selenium and other trace elements. Thanks to this composition, bran is an irreplaceable dietary product. They are rich in insoluble fiber and may be helpful in reducing the risk of colon cancer.Barley bran
are high in soluble fiber and help lower cholesterol levels.Corn bran
are rich in insoluble fiber and help reduce the risk of colon cancer.Oat bran
are rich in soluble fiber and also help lower cholesterol. Studies have shown that taking as little as two ounces (about 60 grams) of these bran daily can lower cholesterol by 7-10 percent.Rice bran
Rice bran is the top layer of a grain of brown rice that gives this type of rice its color and smell. Rice bran contains thiamine, niacin, B vitamins, various trace elements (iron, phosphorus, magnesium, potassium) and fiber. They are used for the preparation of dry grain mixtures, bread, biscuits, as well as for the manufacture of vitamin concentrates.
Rice bran is rich in soluble fiber and may also be beneficial in lowering cholesterol. Their action is similar to that of oat bran, with the only difference that it requires less rice bran: 2 tablespoons of rice bran will provide you with the same amount of soluble fiber as half a cup of oat bran.
Bran is recommended to everyone as a prophylactic and health-improving remedy necessary for the full functioning of the intestines, lowering blood cholesterol levels, clearing the digestive tract of toxins and toxins.
They are also very good in that their use in food suppresses appetite and reduces weight, to improve overall well-being, to increase the body's resistance to disease.
Bran is useful for normalizing the functions of the digestive system, especially with dyskinesia and atony of the intestines, gallbladder, bile stasis, and constipation. Scientists have found that with regular use, bran promotes the elimination of toxins from microbes, toxic salts of heavy metals (lead, cadmium, mercury), cholesterol from the intestines.
Due to the high content of magnesium, potassium, trace elements and vitamins, bran helps to normalize blood sugar levels in diabetes, lower blood pressure, and limit obesity.
The bran does not have a particularly exquisite taste, but there is nothing disgusting in them either. For those who are on a diet or strictly monitor the calorie content of food, this is a great help.
Very healthy and low calorie breakfast. For those who want to refrain from a hearty dinner in the evening, this is an irreplaceable way out. A glass of kefir or yogurt with bran will perfectly saturate and cope with hunger.
Bran, similar to corn sticks, is also available - they can be used as a light snack or instead of the usual piece of bread for dinner.And for big gourmets - also with various additives. There are even sweetened bran. You can have a cup of tea with a handful of these croutons. In short, the product is very useful and undoubtedly dietary. DAILY BRAN RATE
The optimal daily dose of bran ranges from 20 to 40 g, and their amount should be divided into 3-4 doses per day. This amount of bran gives a sufficient positive effect in terms of disease prevention.THE APPLICATION OF BRAN IN BAKERY.
Bran can be successfully used in baking. The amount of bran put in the dough depends on your preferences - from 1 tablespoon and more, but remember that a large amount of bran in the dough makes the crumb of the finished bread dry, tasteless, and crumbly and difficult to wet with saliva. The amount of bran in bread dough should be limited to 60-100 grams per 500 grams of flour.
Before placing the bran in the bread dough, they can be fried briefly in a hot pan until the color changes (darkening).BRAN DISHES
or incorporating them as a nutritional supplement is one of the most important ways of enriching the diet with plant fiber. Bran can be added instead of flour to cutlet masses of vegetables, meat, fish, curd dishes, instead of rice, add to meatballs, stuffed vegetables, instead of semolina - in puddings and casseroles, sauces, soups, jellies, jelly, and compotes, while for to obtain a homogeneous consistency, we recommend filtering the finished drinks. Bran is an excellent addition to dairy, fish, pumpkin soups and salads.
To improve the taste of wheat bran before use, it is recommended to fry in the oven, grind in a coffee grinder (or grind in a mortar) and sift. Bran products are not rolled; they are cut with wet hands.We cook our own whole wheat flour and flour of the 1st and 2nd grade The effect of bran on mixed leavened breadsHow to apply - bran, fiber, sprouts from seeds, grains, cereals What is wholemeal flour - and how is it different from whole grain flour?