Recently people more often think of healthy food, try to use natural products. One of such products — oat bran which can be found in any shop among dietary goods. Bran, being a by-product of processing of oats, nevertheless, bear in themselves huge advantage for our organism, about it and we will talk today.
Structure, nutrition value and caloric content
- vitamins: And, beta carotene, B, C, E, D, N, K, PP;
- macrocells: calcium, magnesium, potassium, sodium, phosphorus;
- minerals: iron, iodine, fluorine, zinc, selenium, copper, manganese, chrome, molybdenum, sulfur, pine forest, vanadium, nickel, cobalt;
- cellulose;
- amino acids;
Learn about advantage for a human body of such amino acids: valine, isoleucine and leucine and also alpha amino acids: tryptophane, methionine and phenylalanine.
- polyunsaturated acids;
- antioxidant — lycopene;
- carotinoids — lutein, zeaxanthin.
Caloric content of oat bran is 320 kcal on 100 g.
- proteins — 18 g;
- fats — 7.7 g;
- carbohydrates — 45.3 g.
Whether you know? About medicinal properties of bran from oats Dioskorid and Hippocrates wrote in the works, their French doctor Jean de Saint-Caterin famous for the longevity who regularly used oats decoction and lived 120 years supported later.
Useful properties
The peeled peel saturated with vitamins and minerals renders the extensive spectrum of action on all organism at the regular use:
- strengthens immunity and prevents respiratory diseases;
- helps at anemia;
- increases working capacity, stimulate mental activity;
- strengthens a cardiac muscle;
- cleans blood from harmful cholesterol;
- improves metabolism, digestion processes;
- cleans intestines from slags and toxins;
- to diabetics helps to reduce sugar level.
Bran brings undoubted benefit to people who fight against excess weight: getting into a stomach, cellulose under the influence of moisture increases in sizes, causing sense of fulness and not depriving at the same time an organism of useful substances. Broths and tinctures with bran, porridges with addition of a product are recommended by many nutritionists.
Read what vitamins are necessary for patients with diabetes.
Use in cookery
Oat bran has neutral taste and a smell (there can be a light smell of flour) therefore it is possible to add them to any product. Usually cook dietary dishes: add to yogurt or kefir, to any porridge. The bran wetted by boiled water adds to fresh vegetables salads, uses as a breading for vegetable and meat cutlets, fish, vegetables. Bran adds to dough at pastries or to bread, strews from above the baked product or a bottom of a form in which plan to bake.
It is possible to add bran to any hot dish, but not to the general pan or a frying pan, and separately to a plate not to go too far.
Rules of the use:
- having begun with a product teaspoon, gradually in a week bring a dose to three tablespoons;
- at the use it is necessary to drink much, not less than two liters of water;
- it is not necessary to eat more than 30 g a day;
- it is necessary to take a break, at an interval of two-three months.
Important! At unpleasant feelings in a stomach, problems with a chair, painful feelings, it is necessary to stop reception and to address the gastroenterologist.
Harm and contraindications
Harm is possible in case of the sharp use of big dosages, at insufficient water consumption, in the absence of breaks in reception at once. In these cases the negative consequences will be shown in the following:
- together with hazardous substances the product cleans also useful;
- exchange processes are broken;
- as a result of bad comprehensibility of vitamins and minerals both the health of internals, and appearance worsens: nails exfoliate, hair split, skin accepts an earthy shade;
- there are locks, pains in a stomach and intestines.
It is contraindicated to use oat additive in the following cases:
- exacerbation of gastritis;
- presence of an ulcer;
- other gastrointestinal diseases, with violation of mucous.
It is important! Not to do harm to an organism, it is not necessary to use bran as an independent dish, replacing with it habitual food. Bran is only additive to food.
How to choose
Following selection criteria:
- fine or coarse grinding — it is not important (personal preference), both are equally useful;
- in packing the peeled peel has to be friable;
- the natural product without chemical processings has color of grain;
- to pay attention to date of production;
- to pay attention to structure: really useful product should not contain any additives in the form of fragrances, sweeteners and other.
Storage
After purchase of goods, it needs to be poured into a glass container with lid, a small amount can be kept near grain. It is better to keep a large number in the fridge. The peeled peel has a number of oil which can turn rancid in structure, and the product can be stored in the fridge about a year, without losing the qualities.
Whether you know? To support the farmers who are growing up oats, cooks of the British army prepared record amount of porridge — 66 kg. The record is entered in the Guinness Book of Records.
Seed of oats and by-products as a result of its processing were considered as food of poor population groups earlier. Today many nutritionists advise to use oat bran and for normalization of weight, and for health in general especially as except cellulose, useful to digestion, both grain, and a peeled peel have vitamin-rich and minerals structure. The only thing that needs to be considered — everything has to be moderately.