Oat bran - the product recommended for use throughout the Dukan diet, except for the attack stage. That is why many "Duucanov" are interested in why bran is so important, which specifically their benefits and how to include them in their diet. We will try to satisfy curiosity.
Oat bran is a very valuable substance, despite the fact that it was previously used only for feeding animals, and that most people consider a by-product, and some are even waste of flour-made production. In fact, bran consists of useful germs of seeds and grain shells, where biologically active substances are concentrated, but the white flour of the highest grade is absolutely "lifeless", if not to take into account the vitamins of synthetic origin. Namely, bran contains up to 80% of fiber, vegetable protein, fatty acids, carotene, vitamin E and B, phosphorus, useful salts, iron and other micro and macroelements.
- Pay attention to bran if your goal is to improve digestion, and this is, by the way, a fairly common phenomenon in our time. Once in our body, bran work like a vacuum cleaner. They collect harmful substances, such as toxins, radionuclides, cholesterol that do not have time to even succeed, and then derived. Thus, the normal functioning of the intestine is very quickly adjusted.
- In addition, oat bran will help exclude the risk of diabetes. After all, the amount of blood sugar decreases.
- Bran will be to the place when weight loss, as they cause a feeling of satiety and contribute to the reduction of suction of fats. The feeling of hunger is blocked, as they are able to swell in the stomach under the influence of water and increase in volume several times.
- You can use bran as an independent dish, or adding food to the familiar reception.
- Fill oat bran with water for a couple of minutes, more precisely boiling water. They should swell within 20 minutes. Then drain the water to get porridge, swallow, drinking with plenty of water.
- Alternatively, the latter can use low-fat yogurt, kefir, milk. You can add bran in porridge, vegetable cutlets, soup, bake a baked product, prepare cook, pudding.
- Drink enough water - no less than 2-3 liters. Otherwise, the product will be badly digested, and you will not get the result, you can't get more accurate - but not the one you want to achieve (constipation), as the liquid is necessary for their swelling.
- Start with the minimum amount of bran, gradually catching the body. During the week, take 1-2 tsp, then you can increase to 1 tbsp, and then bring to the daily rate set at 3 tbsp. per day (30 grams). If you eat more, problems such as gas evolving, gravity in the abdomen, an unstable stool.
- It is recommended to use bran cycles and practicing bran breaks, as they prevent the suction of all substances - not only harmful, but also nutritious. During the respite, the body will fill its stocks. The first cycle will be 10-12 days, the second - 2 weeks, the third - 2 months.
- Having achieved the desired effect, you can continue to take bran in the amount of 1.5-2 ppm per day, or replacing them with dietary bread, which contains oat bran.
But, despite all the benefits of bran, they are not suitable for people who have problems with the stomach and intestines, such as gastritis, colitis, ulcerative disease. In the absence of contraindications, do not forget that there are no packs of packs, otherwise the bloating, meteorism and spoiled stools are guaranteed. Never take medicines with bran, not earlier than in 6 hours, as they are able to absorb their active substances.
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Thank you for a useful article)) Bran is really a very useful thing, especially for the normalization of the intestinal work. He himself was convinced of their effectiveness when with constipation collided. Accepted as a biodowder together with the phytocil standard-chair quickly normalized) and now I try to include them every day to include, so that there are no more problems