Bran entered the menu of supporters of a healthy diet relatively recently. Initially, they were considered milling waste and thrown away. Later it turned out that most of the shells of cereal grains perfectly affect the digestive system of livestock, resulting in the emergence of feed based on them, and some farmers gave the animals bran in pure form. Only at the end of the last century, researchers seriously took up this phenomenon, and the result was a natural discovery: bran in a small amount is useful for people.
Bran or flour?
The technology of obtaining flour of higher grades involves the use of only the middle grain. The shell is tough, hard, so even in a crushed form, it will be felt among the soft, airy flour powder, characteristic of the highest grade. Therefore, it is removed.
Nevertheless, the shell contains most of the proteins, vitamins and minerals that this or that kind of cereal is rich in. Moreover, the “skin” of the grain and becomes hard due to nutrients. Therefore, their presence in flour is almost impossible according to the standards of the milling industry, which do not allow solid elements in the finished product.
Interesting! That is why some types of tough flour are considered more useful than the highest grade, for example, wheat. If you compare the classic wheat flour and whole-grain buckwheat flour, you can see that buckwheat has a full range of essential amino acids, some of the replaceable, a small proportion of healthy omega-6 and omega-3 fats, eight B vitamins, and vitamins E and K and ten minerals that man needs. In wheat flour of the highest grade – only four vitamins of group B, some vitamin E and six minerals in a small amount.
Amaranth wholegrain flour, by the way, is also more useful for the reason mentioned above.
Thus, when the middle grain is separated from the shell, the bulk of the nutrients enters the bran, and some of the useless substances are in the flour. It is logical that after this discovery bran began to be used in the human diet.
Amaranth bran or other species?
There is a certain “set” of beneficial substances that may be found in cereals. These are some unsaturated fats, dietary fiber, amino acids, almost all the vitamins and a number of minerals. Amaranth grains are considered among the most useful, because they contain all of the above, with the exception of a few vitamins, in fairly large doses. When separating the shell of amaranth grains from the middle, they enter the shell:
- 97% dietary fiber;
- all essential amino acids and part of the interchangeable;
- vitamin E, vitamins B1, B2, B4, B5, B6, B9, vitamin PP;
- calcium, magnesium, sodium, potassium, phosphorus and iron.
Flour, in turn, also contains a number of vitamins, potassium, iron and other substances.
The main value of any bran, including amaranth, is fiber. She, in fact, makes the product tough: no wonder the fiber is called dietary fibers.
Fiber is considered a beneficial substance for the following reasons:
It absorbs foreign elements that are not needed by the body and which it is trying to “push out”, but which, while remaining in the stomach and intestines, are gradually absorbed into the bloodstream and carried along with it. Some substances may, among other things, adversely affect local tissues or local immunity. Among them:
- chemicals trapped in the stomach with insufficiently well-washed food or as a result of dirt getting into the mouth;
- excess trace elements;
- substandard food additives and so on.
Water-swollen and swollen dietary fibers absorb all this and remove it from the body.
Due to the fact that fiber is almost not absorbed and in the swollen state passes through the intestines, peristalsis is improved. This means that the intestine shrinks faster, pushing dietary fibers further, and with them everything else that “stagnated” in the intestine comes out of the body. In other words, it is cleared.
Due to its absorbing properties, fiber reduces cholesterol.
Due to swelling in the stomach for a long time creates a feeling of satiety.
But the problem with most types of bran is that they contain too much fiber and almost no other nutrients.
For example, 100 g of wheat bran contains 43.6 g of dietary fiber, which is more than twice the daily norm of an adult person. At the same time there are only five types of vitamins, no amino acids.
And in corn bran there are even unsaturated fats (which is rare for bran), eight vitamins, however, in very small amounts (100 g of the product is up to 14% of the daily norm), and dietary fiber is 79 g, which makes 395% from the daily norm. That is, corn bran will need to eat 20 grams, and in this amount of product the proportion of vitamins and fats will be so small that they can not be taken into account.
Therefore, to introduce such varieties of bran in the diet for the sake of one fiber is impractical.
Other types of bran have both fiber, and vitamins, and minerals, but they contain too many trace elements, in particular iron or manganese. And it turns out that if there is bran for the necessary dose of fiber, then with it, the body will also get, for example, manganese in the amount of 350% of the daily norm. And if you take so much bran so that the amount of manganese does not exceed the daily rate, the “portion” of dietary fiber will be very small and will not affect anything.
Amaranth bran, like many other products of amaranth, is a good balance of nutrients. If you eat as much of the product as you need to get fiber, there will not be an excess of one or another trace element, and a certain amount of vitamins and essential amino acids will enter the body.
The use of amaranth bran
Approximately 30 g of bran is considered a daily norm – this is the daily dose of an adult woman. Include them in the diet should be depending on the weight, activity, complexion of a person. The child needs less, an active man physique – about 40-45 g. But more than 50 g of bran a day should not be used: in large quantities it is a heavy product due to poor digestibility. In other words, if there is a little bran in the stomach and in the intestines, they will be digested, absorbing toxins along the way, will be easily and seamlessly removed from the body. A large portion of swollen dietary fiber intestinal “hold” will be difficult, and therefore, if you eat at a time more than 50 grams of bran, can not exclude all kinds of disorders.
You should also always drink this product with liquid, preferably not very sweet. Otherwise, the absorbing properties will not manifest: dry bran in the stomach simply has nowhere to absorb toxins. In addition, in dry form, dietary fibers worse excreted from the body.
The rate of liquid consumed with amaranth bran is about 1: 2 (bran and liquid, respectively). Before use, amaranth bran is desirable to steam. This is necessary again in order to increase their absorbing properties and facilitate the body’s task of digesting them.
Amaranth bran in the daily diet
Amaranth bran is best eaten in the morning or at least not in the evening. They are suitable for a snack between breakfast and dinner, if the main course for breakfast was not porridge, but otrubi_s_molokom_1, for example, scrambled eggs. You can include bran directly in the breakfast, adding them with salad. One of the best options is to eat them on an empty stomach, drinking liquid with a high content of nutrients (fresh juice, for example), and have a breakfast later. But this option is not suitable for everyone, because dietary fiber is digested for a long time, and therefore the feeling of hunger after eating bran will not come soon.
Bran can not be eaten with heavy food. It is advisable not to mix them with a large amount of fat and / or carbohydrates. It is best to eat them separately from other foods and drink a liquid that will balance the balance of chemicals received during this technique.
Here are some proven combinations of amaranth bran with other products.
Amaranth bran as a snack
In these combinations, amaranth bran can be eaten on an empty stomach.
Amaranth bran with kefir
- 250 ml low-fat kefir;
- 1 tablespoon amaranth bran.
Bran need to pour boiling water and leave for half an hour. Then drain the water, strain the mass thoroughly, squeeze with a spoon if necessary, add to kefir and mix well. It is advisable to use is not very cold.
Amaranth bran with freshly squeezed orange juice
- 1 tablespoon of bran;
- 2 medium oranges.
Bran steamed, as in the previous recipe. Water should be drained, but not necessary. Squeeze juice from oranges. It is desirable to bran, immediately drinking them down with juice.
Amaranth bran smoothie, kiwi, banana and yogurt
You will need:
- 1 tablespoon of amaranth bran;
- 2 medium-sized Kiwis;
- 1 small banana;
- 300 ml of natural low-fat yogurt.
Yogurt is better to take home. Bran steam out. Banana and kiwi clean, smash in a blender. Add bran and yogurt to the mass and mix thoroughly.
Breakfast with amaranth bran
- 150 g cooked buckwheat porridge;
- 1 tablespoon of amaranth bran;
- 1 cup nonfat milk.
Bran to steam, as in the previous recipes, add to the porridge, stir. Pour milk over the mixture. Breakfast is ready.
Amaranth bran with pumpkin, raisins and milk
- 200 g boiled pumpkin;
- 1 tablespoon of amaranth bran;
- 1 teaspoon of raisins;
- 250 ml of nonfat milk.
Chop off steam. Smash pumpkin in a blender, add raisins and bran to it. Mix milk and mix.
Amaranth bran salad and amaranth oil
It will take:
- 150 g mix of lettuce leaves;
- 1 medium-sized fresh cucumber;
- 1 large fresh tomato;
- 1 tablespoon of amaranth oil;
- 1 dessert spoon of lemon juice;
- salt and black pepper to taste.
Cut the cucumber and tomato into small pieces, tear the lettuce leaves if they are large. Sprinkle with bran (no need to steam). Add lemon juice, mix everything thoroughly, add salt and pepper and mix again. This salad should be washed down with at least 200 ml of liquid (provided that nothing else has been eaten).
Amaranth bran for diseases
During colds, when there is nothing you want, bran is good because it clears the gastrointestinal tract and lenivaja2 removes toxins without loading the body. A tablespoon of this product is easy to eat even at high temperatures, and it will bring more benefits than a plate of fat borscht. In these cases, it is reasonable to mix bran, for example, with honey, blackcurrant jam or other substance that contains vitamins and at least a minimum of carbohydrates, especially glucose. It is useful to drink them 250-350 ml of hot tea with lemon. The same recipe is suitable for flu, tonsillitis, bronchitis, sinusitis and other similar diseases.
But in violation of the gastrointestinal tract bran is not worth it because of their properties to strengthen intestinal peristalsis. Inflamed tissues and muscles need to be calm, and indigestible fiber will be too coarse for them.
Of all types of bran, amaranth is most often injected into the diet of people with diabetes. However, you should not do it yourself – it is better to consult a doctor.
Watch your diet and be healthy – with amaranth!