Today it is popular and even fashionable to eat bran - oat, flaxseed, rye, wheat. It has long been proven that they have many useful properties, are rich in nutrients, are able to improve the health status of certain diseases, and also contribute to losing weight.
What are flax bran?
This is, in fact, waste after processing flax grains. They include the outer shell and a small part of the grain, which remains after processing the main part of the cereal to obtain linseed oil. Surprisingly, it is these wastes that contain the maximum benefit - they contain up to 90% of the valuable seeds. Compared with rye, oat, wheat counterparts, this species is less common, but is considered more valuable.
Flax seed bran: detailed composition
A careful examination of the composition of bran made from flax seeds makes it clear: this is a storehouse of nutrients. In particular, their composition includes the following components:
- Fiber is the main component.
- Iron, calcium, potassium, magnesium, a number of other minerals.
- Vitamins B1, B6, B2, A and E.
- Omega-3 and Omega-6 acids.
- Protein.
- Monosaccharides.
- Folic acid.
The nutritional value of the product per 100 grams: protein - 27 grams, fat - 9 grams, carbohydrates - 12.5 grams, calories - 250 kcal.
What is the use?
Due to its ability to effectively cleanse the body, removing toxins from it, bran is called a “brush” or “vacuum cleaner”. Passing through the intestines, they cleanse its walls, taking with them all that is superfluous and unnecessary. Thanks to them, the problem of constipation disappears, the intestines begin to work fully, which contributes to general recovery. In particular, the condition of the skin, hair and nails improves, a person begins to feel alert, healthy, active. It is also proven that flax bran helps to normalize metabolism, improve heart and blood vessels, strengthen immunity, lower blood cholesterol and sugar levels. The vitamins and minerals contained in their composition have a beneficial effect on the state of health in general.
It was found that taking the product can be an effective prevention of the occurrence of certain diseases: pancreatitis, dysbiosis, atherosclerosis and others.
During pregnancy and breastfeeding, bran from flax seeds is not just possible, but must be eaten. If you do not overdo it and be limited to the amount of 25-30 grams per day, then they will only bring benefits to the body.
Can bran harm the body?
Today it is a popular and even fashionable food supplement, so many are interested in flax bran. Benefit and harm - what is more in them? The question is quite relevant. Of course, there are many benefits. With regard to harm, the main thing is not to use any bran uncontrollably, in excessive quantities. This can cause stool problems, increased gas formation and even some bowel disease. After reducing the daily amount or stopping bran intake, these problems disappear. If you follow the recommended dosage, you can not be afraid that the product will harm the body.
Bran and their help in losing weight
To effectively, comfortably and safely lose weight, it is not recommended to sit on strict diets. It is well known that if you severely limit yourself in food, starve, then the lost pounds quickly return, and even in excess.
When losing weight, it is important to control appetite, ensure uninterrupted operation of the gastrointestinal tract, and timely cleansing of the body. That is why many people are actively using flax bran for weight loss. They help to create a feeling of satiety in the body, improve intestinal motility, help get rid of toxins and toxins, that is, contribute to weight loss, but are not at all miraculous, because of which extra kilograms melt.
An interesting property of bran is to reduce appetite. Once in the body, they swell, digest for a long time and create a feeling of satiety, while not being high-calorie. Thus, with their use, the daily caloric intake of the diet decreases, the amount of food taken without starvation and the discomfort associated with it. In general, among all other types of weight loss, flax bran is best suited. The reviews of people who lost weight with their help and the opinions of experts confirm this.
To speed up weight loss, make it more effective, you can arrange fasting days. They are carried out no more than 1 time in 10 days. During the day, they use exclusively bran from flax seeds, which is washed down with non-carbonated clean water or kefir.
Are there any contraindications for the use of bran?
Despite the fact that this is an extremely useful product, there are some contraindications. So, in the presence of diseases of the gastrointestinal tract (ulcer, gastritis and others), endometriosis, polycystosis, inflammation of the prostate gland, it is worth taking bran with caution or completely abandon their use. It is advisable to consult with your doctor in each case.
Another prohibition applies to cases when a person needs to take any medications. In this case, it is worth temporarily abandoning bran. Otherwise, medications may not have the desired effect on the body. The same applies to the intake of vitamins - flax bran and vitamins should be taken so that the courses do not coincide in time.
Rarely, there are cases of individual intolerance to the product or an allergic reaction to it. In these situations, use is also contraindicated.
How to use bran from flax for food?
We have already found out what substances are rich in and what are the benefits of flax bran. How to take them correctly in order to bring maximum benefits to the body?
The first and very important condition is the use of a sufficient amount of clean drinking water, at least 1.5-2 liters daily. This is due to the fact that bran removes water from the body. Therefore, it is necessary to replenish its reserves in a timely and regular manner. If you ignore this rule, the product will not bring the proper benefits to the body. You can just bran eat with a spoon and drink with a significant amount of water (at least a glass of water per 1 tablespoon), add to different dishes (salads, cereals, soups, use for breading) or drinks - kefir or drinking yogurt, milk, juice. So, for example, kefir with bran before bedtime can be a complete substitute for dinner.
Experts recommend taking the product in courses lasting 2-4 weeks, after which you need to take a break of several months.
Those who lose weight or monitor their weight often use flax bran in dietary cooking. The benefit of this approach is that they become the ingredients for making delicious low-calorie desserts. With the participation of bran, there are many recipes for dietary cookies, muffins, cakes and sweets. Nutritionists are very supportive of such dishes that can become a complete replacement for high-calorie sweets.
Daily rate: how much?
All the subtleties are important in order to heal the body, using linseed bran. Benefits and harm, how to take, if there are any contraindications. And besides, it is necessary to follow the dosage recommended by experts. For a healthy adult, the maximum daily dose is 35-40 grams. This amount is evenly distributed in several stages, usually 3-6. The course should be started gradually - in the first days you should not take more than half a teaspoon at a time, then the dose increases. The use of the product should not bring discomfort. If he appeared, perhaps the individual daily dose should be reduced. The recommended time of admission is an hour and a half before or after a meal.
It is often more difficult to acquire flax bran than wheat, rye or oat bran. Usually they can be found on the shelves of large supermarkets in the diet departments or in drugstores. It is recommended to store the product in a glass container with a tightly closed lid.