Recipe for oat bran porridge in water. Calorie, chemical composition and nutritional value.

Bran porridge with milk according to Dukan

This Dukan bran porridge turns out to be tasty and healthy.
The recipe with milk is suitable for all stages of the diet. Bran should be added to food every day. True, each period - Attack, Cruise, Consolidation and Stabilization - requires a different amount of bran per day. For Attack it is 1.5 spoons, for Cruise - 2 spoons, for Anchoring - 2.5 spoons, and for Stabilization - 3 spoons. In order not to invent a new dish with bran every day, you can cook yourself a simple milk porridge, which goes well with breakfast. Bran porridge for the Dukan diet turns out tender, tasty and even sweet! Bread made from Dukan bran is tasty and healthy and should also be included in your diet. Ingredients : - oat bran - 1.5 tbsp; – wheat bran – 1 tbsp; - ground flax seed (flax seed flour) - 1 tsp; – skim milk – 300 ml.

Oat bran comes in different “calibers”: in this master class, large ones are used, which are cooked 2 minutes longer than small bran. So if you are using very small bran, increase the cooking time indicated in this recipe by 2 minutes.

How to cook at home

Pour oat bran into a small saucepan (up to 1 liter capacity) - as much as needed for your stage of the Dukan diet. At the same time, you should not increase the amount of other ingredients of the porridge: those who are losing weight using Dukan should not consume more than 1 spoon of wheat bran per day.

Add wheat bran to the oatmeal - pour it into the pan.

Then add ground flax seed to the bowl with bran - an extremely useful product that normalizes stomach function and also strengthens hair and nails.

Stir all three ingredients with a spoon while they are still covered in milk.

Skim milk (maximum permissible fat content is 0.5%), pour in the dry ingredients of the porridge and stir well so that there are no lumps.

Place the pan on the stove and bring the milk to a boil over high heat. Let the porridge simmer over medium heat for 5 minutes, stirring occasionally. Then reduce the heat - make it very small so that the porridge brews and swells for 2 minutes. Don't forget to stir the porridge so it doesn't burn.

Bran porridge for the Dukan diet is ready! Due to the fact that it is cooked in milk, it turns out sweetish in itself (even without adding sweeteners!). Well, if you want a sweeter milk porridge, you can add a sweetener to it. Porridge made from oat and wheat bran is so healthy that it is eaten not only by those who adhere to the Dukan diet. If your goal is not to lose weight, but simply to support your digestive system, you can sweeten your porridge with a teaspoon of honey or make oatmeal porridge with strawberries. Bon appetit!

Why are they useful?

If you know how to take oat bran correctly for weight loss and recovery, you can bring invaluable benefits to the body. Passing through the gastrointestinal tract, fiber seems to “take away” everything unnecessary, absorbs toxins, while at the same time giving the body vitamins (B1, B2, B6, B9, E, PP) and microelements (iron, calcium, phosphorus, copper, selenium, zinc, etc.).

It also has a beneficial effect on the digestive process itself, improving peristalsis. A renewed body works much better, spends energy more efficiently, which leads to faster loss of extra pounds. In addition, finding out how to properly take oat bran is not difficult - there is a lot of information on this topic.

By including the product in your diet on a regular basis, you can enjoy the following positive effects:

• Cleansing the intestines of “garbage”, preventing the development of “lazy bowel” syndrome.
• Removing “bad” cholesterol.
• Improving the functioning of the cardiovascular system.
• Faster and healthier weight loss.
• Improving immunity.
• Prevention of atherosclerosis.
• Regulating the release of glucose into the blood, which is especially important for patients with diabetes.
• Prevention of osteoporosis.
• Getting rid of swelling and fluid retention in tissues.
• Beneficial effect on the pancreas.

As you can see, it is not at all surprising that bran has gained such high popularity - it can be used at home for constipation, a tendency to certain diseases, excess weight and other problems.

Dukan bran porridge: 3 recipes

Bran is one of the components of the foundation of the Dukan diet, popular among all adherents of a healthy lifestyle and a slim figure. They became famous due to their nutritional and health-improving qualities.

Dukan bran porridge

The recipe is classic. You will need:

• Oat bran (2 tbsp);
• Wheat bran (1 tbsp);
• Skim milk (150-200 ml);
• Sugar substitute;
• Salt

1. Pour cold milk into the prepared container, then add bran there. Stir until smooth and place on the stove.
2. Wait until it boils, and then do not turn off the heat for another 3 minutes. After this, let the porridge “simmer” for 5 minutes.
3. Add salt and sugar substitute to taste. You won’t find completely skim milk in stores, and you don’t need to: milk with a fat content of 0.5% or slightly higher fits this definition perfectly.

Dukan bran porridge with vanilla flavor

Slightly modified porridge recipe. You will need:

• Oat bran (3 tbsp);
• Skim milk (100-150 ml);
• Sweetener;
• Vanilla extract (1-2 tsp)

1. Just like in the previous recipe, get a homogeneous mass. To cook porridge in the microwave, place the container there for 1 minute.
2. After heating, leave the bran to “finish”. Then you can put the cup to heat for another half a minute.

It may be tempting to try fructose instead of a sugar substitute. It is a concentrated sugar obtained from fruits. It is as sweet as a sweetener, but tastes better. Recommended for diabetics. For all its advantages, the Dukan diet excludes fructose, so it’s better to avoid sugar altogether

Porridge made from two types of bran and with cottage cheese

The third version of the porridge recipe. You will need:

• Oat bran (1.5 tbsp);
• Wheat bran (1 tbsp);
• Skim milk (200 ml);
• Low-fat cottage cheese (1-2 tbsp);
• Sugar substitute;
• Vanillin

1. In a small container, mix a portion of bran with milk. Add cottage cheese and vanillin with a sugar substitute to the resulting mass.
2. Stir until the mixture is free of lumps. Afterwards, place the cup with the mixture in the oven for 3 minutes.
3. Then you let it walk a little and breakfast is ready.

To prepare breakfast on the stove, the sequence will be different, but the quantity and proportions of products will remain the same.

1. Bring the milk to a boil, and only then add the bran, vanillin and sweetener into the saucepan.
2. Cook the porridge for 8-10 minutes. It is better to add cottage cheese to cooled porridge.

A “light” head, a well-functioning intestine, energy, a chiseled figure—these are the bonuses you’ll get from the habit of eating oat bran porridge for breakfast.

What are the benefits of eating bran?

What is so surprising that scientists have discovered?

1. The glycemic index value decreases.
2. This is an excellent prevention of diabetes.
3. Prevention of colon and rectal cancer.
4. Beneficial effect on the intestinal tract.
5. The inherent stickiness of bran helps to collect food particles, thereby “cleaning out” the intestines.
6. Fast saturation.

Initially, bran was used to stuff mattresses and feed horses. This is the hard shell of the grain that is separated during the production of flour. Considered a by-product of production. They became food for humans only after 1980, when the results of their research were announced.

Bran can absorb 25 times more water than its own volume. The increase in mass begins in the mouth while chewing food and wetting it with saliva. Contrary to advice not to drink after meals, it is recommended to consume bran with plenty of liquid, i.e. either drink it down or cook rather liquid dishes with them. After lunch or breakfast with bran, you will feel full much earlier than after a regular meal. In addition, they contain so-called “slow carbohydrates”, which will release their energy gradually throughout the day.

It is not surprising that Pierre Dukan, a doctor from France, included them in his notorious diet in 1985. And not only included it, but also made it a must-have product. If you don't eat them, then stick to any protein diet, but not the Dukan diet. Also note that we are talking primarily about oat bran. They are the ones that are so useful. Wheat bran can be used as an additive: it improves the consistency of the dish and slightly changes the taste.

The main bran dish is, of course, porridge. Traditionally, porridge is prepared for breakfast to recharge your body with energy for the whole day. Healthy eating gurus advise using oatmeal. Dukan does not abandon the benefits of oatmeal in his diet, but he has somewhat modified the traditional recipe: instead of flakes, you buy bran. Otherwise, the process of preparing a dish such as porridge is the same. Oat bran is sold in grocery stores and in specialized stores for healthy eating enthusiasts.

Oat bran: what is it?

Oat bran is a by-product obtained during the processing of oat grains. The grains are ground into flour, and the hard shells and husks, called bran, are used for culinary, medical and cosmetic purposes. Although oat bran is inexpensive, its effectiveness is beyond doubt among many doctors, nutritionists, cosmetologists and other specialists.

Oat bran is a whole grain shell consisting of insoluble fiber (dietary fiber) and containing about 85 - 90% of the total nutritional value of oats. Oat bran has a pleasant but neutral taste, so it can be safely added to dairy products, baked goods, salads and many other ready-made dishes. Oat bran can be coarse and large or fine and fine.

Bran Porridge With Milk

Contents • • • Ingredients Oatmeal 3 tablespoons Milk 100 ml Water 150 ml Sugar 1 teaspoon Bran 1 tablespoon Salt to taste Butter to taste Preparation 1. Measure the required amount of water, pour into a saucepan and place on medium heat. To reduce the calorie content of the dish, you can prepare this porridge only with water, without using milk. You can also use skim milk or a product with low fat content (up to 1%). Measure the specified amount of milk and pour into a pan of water. Bring to a boil over medium heat and make sure that the milk does not escape. When the mixture begins to boil, reduce the heat to low.

Pierce the flatbreads with a fork several times and fry on both sides over low heat. Knead the elastic dough, divide it into 9 parts and roll out the cakes to the size of the pan. Make sure the cakes don't burn. Cake crusts in a frying pan with kefir.

Then pour the required amount of oatmeal into the porridge and mix. Cook the porridge over low heat, stirring from time to time so that the porridge does not burn. The duration of cooking depends on the type of cereal, so we look at the cereal packaging for the exact cooking time. As a rule, for instant oat flakes the cooking time is 3-5 minutes, for large oatmeal flakes - 10-15 minutes. Add sugar to your taste. While on a diet, you should avoid sugar.

Instead, it is better to add fruits or berries to the finished porridge. To make the taste of the porridge brighter and richer, you should add a little salt. If you use loose bran for cooking, then no preliminary preparation is required. If the bran is molded (in the form of granules or loaves), then they need to be thoroughly ground in a coffee grinder. The crushed bran is added to the pan after the oatmeal and mixed. When the porridge is ready, turn off the heat and cover the pan with a lid for another 10-15 minutes.

Place the finished porridge on plates, add a small piece of butter and berries. Video recipe.

Apr 25, 2014 – skim milk – 200 g; oat bran – 1.5 tbsp. Spoons; sugar substitute. During this time, the oat bran porridge will thicken. Porridge with bran, almonds and dried fruits: a recipe for breakfast from Yulia. Pour the milk into a small saucepan, add the flakes and bran and cook 7.

This Dukan bran porridge turns out to be tasty and healthy. The recipe with milk is suitable for all stages of the diet. Bran should be added to food every day. True, each period - Attack, Cruise, Consolidation and Stabilization - requires a different amount of bran per day.

For Attack it is 1.5 spoons, for Cruise - 2 spoons, for Anchoring - 2.5 spoons, and for Stabilization - 3 spoons. In order not to invent a new dish with bran every day, you can cook yourself a simple milk porridge, which goes well with breakfast. Bran porridge for the Dukan diet turns out tender, tasty and even sweet! It turns out tasty and healthy, which should also be included in the diet.

Ingredients: - oat bran - 1.5 tbsp; – wheat bran – 1 tbsp; - ground flax seed (flax seed flour) - 1 tsp; – skim milk – 300 ml. Oat bran comes in different “calibers”: in this master class, large ones are used, which are cooked 2 minutes longer than small bran. So if you are using very small bran, increase the cooking time indicated in this recipe by 2 minutes.

Pour oat bran into a small saucepan (up to 1 liter capacity) - as much as needed for your stage of the Dukan diet. At the same time, you should not increase the amount of other ingredients of the porridge: those who are losing weight using Dukan should not consume more than 1 spoon of wheat bran per day. Add wheat bran to the oatmeal - pour it into the pan. Then add ground flax seed to the bowl with bran - an extremely useful product that normalizes stomach function and also strengthens hair and nails.

Stir all three ingredients with a spoon while they are still covered in milk. Skim milk (maximum permissible fat content is 0.5%; pour in the dry ingredients of the porridge and stir well so that there are no lumps. Place the pan on the stove and bring the milk to a boil over high heat. Let the porridge simmer over medium heat for 5 minutes, stirring occasionally her.

Then reduce the heat - make it very small so that the porridge brews and swells for 2 minutes. Don't forget to stir the porridge so it doesn't burn. Bran porridge for the Dukan diet is ready! Due to the fact that it is cooked in milk, it turns out sweetish in itself (even without adding sweeteners!). Well, if you want a sweeter milk porridge, you can add a sweetener to it. Porridge made from oat and wheat bran is so healthy that it is eaten not only by those who adhere to the Dukan diet.

If your goal is not to lose weight, but simply to support your digestive system, you can sweeten the porridge with a teaspoon of honey or cook it. Bon appetit!

How to take oat bran correctly?

In order for oat bran to bring tangible benefits to the body and not harm it, experts advise consuming no more than 25 - 30 g of the product per day. When oat bran enters the body, it works like a brush, so over time it can begin to remove not only harmful, but also beneficial substances from the body. Do not overuse this product under any circumstances and be careful not to exceed the dosage.

If you have never consumed oat bran before, then you need to start with 1 teaspoon of the product per day. If no side effects occur, the dosage can be gradually increased until you reach the maximum daily dose.

People who decide to introduce oat bran into their diet should remember that they need to drink at least 2.5-3 liters of clean drinking water per day. If a person taking oat bran does not fulfill this condition, then in the near future he will experience disturbances in the mineral balance and metabolic processes in the body, constipation and inflammation!

Raw oat bran can be washed down with tea or water, poured over kefir, fermented baked milk or yogurt, mixed with various cereals, cottage cheese, and added to baked goods.

Steamed oat bran can be added to various soups, fruit and vegetable salads, and mixed with sauerkraut. To steam oat cuts, pour 25–30 g of the product into 150 ml of boiling water and leave for a few minutes. Excess liquid must be drained before use.

Ducan's diet. Porridge, omelettes

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A unique recipe for buckwheat with kefir to cleanse the body. Truly a healing remedy! (. )

A unique recipe for buckwheat with kefir to cleanse the body. Truly a healing remedy! 5239983_grechka_s_kefirom (604×457, 150Kb)

There are many methods that help cleanse the body, but not all of them are equally good. But this recipe really helped many, as evidenced by the large number of positive reviews on the Internet. Buckwheat flour with kefir on an empty stomach is a unique remedy that very effectively cleanses the body. This drink helps cleanse the blood vessels and intestinal walls of toxins, stimulates the liver, lowers blood sugar levels, normalizes metabolism, the functioning of the pancreas and other organs. Also, along with this drink, the body receives a large dose of vitamins, so a surge of strength is guaranteed. The course of treatment should last one and a half weeks, then you need to take a break for two months. But even eating buckwheat flour with kefir on an empty stomach once a week will benefit your body. Just try it and you will feel how your health will improve.

Beetroot “Russian style”

Ingredients: 260 g beets, 80 g wheat bran, 120 g apples, vegetable oil, 30 g sour cream, 100 ml beet broth, apple cider vinegar and salt - to taste.

Wash the beets, peel them and cook until tender (do not throw out the beet broth!). Cut peeled and seeded apples and boiled beets into thin strips. Fry the wheat bran in a small amount of vegetable oil until it turns brownish, but so that it does not burn. Then pour the chopped apples, beets and bran with beet broth and simmer until tender over low heat. Season the finished dish with salt, sour cream, apple cider vinegar and bring to a boil.

Oat bran porridge

Ingredients

• skim milk – 200 g
• oat bran – 1.5 tbsp. spoons
• sugar substitute "Fitparad" - 1-2 scoops, if you like sweet porridge
• salt

• skim milk – 200 g
• oat bran – 2 tbsp. spoons
• sugar substitute "Fitparad" - 1-2 scoops, if you like sweet porridge
• salt

In both options, you can add wheat bran - 1 tbsp. spoon.

Preparation

Everything is very simple. Pour milk into a saucepan, put it on the stove and, without bringing it to a boil, pour bran, salt, and sahzam into the hot milk. Stirring, bring to a boil and cook for 1-2 minutes. Then pour into a plate and let sit for 2-3 minutes. During this time, the oat bran porridge will thicken. Bon appetit!

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Thanks Elena for the recipe. I’ve been thinking for a long time about what to come up with for breakfast, I’m already tired of everything.

Svetlana, to your health, try the porridge! in the summer, I really like okroshka with kefir in the morning, I immediately prepare it in a plate for myself - I cut up an egg, greens, cucumber, chicken, depending on what I have and the day of rotation, pour in about a glass of kefir - and enjoy))

I’m not familiar with this diet, but I make porridge from oat flakes, although bran is probably healthier.

Ella, if you like oatmeal, look for bran flakes in stores, Nordik, for example)

After giving birth, I gained a few kilos, not very much, but still there. I really want the old forms. I'll try to start losing weight with this porridge. Thanks for the recipe!

Lily, for your health, try it) although it is better to act in a complex for weight loss - change your diet + add exercise. loads..

I wrote on my website about this healthy diet, which allows you to slowly but surely lose weight, especially since the dishes can be prepared, if of course you are not lazy, they are different and tasty.

Love, many on this diet spend all their free time and even more in the kitchen...)) cook, eat deliciously and lose weight)

Girls! Tell me what to do? The weight first dropped by 4 kg, then another - 1 kg, then it stood still, and now again + 1 kg.

Galina, don’t worry, this is normal on a Cruise. Cruise is so called because the weight moves in waves. A little more, a little less, it may stay the same... But in the end it still decreases... It is recommended to weigh yourself once a week, in the morning, on an empty stomach, after using the toilet. If you weigh yourself every day, the weight goes away.. Also measure the volumes, they usually go away when the weight stays the same.. Galina, on our forum you can keep a weight loss diary, where you can track your results and get some advice and recommendations.

Kefir okroshka with bran

Required: 150 g of 1% kefir, 60 g of fresh cucumbers, 120 g of beets, 20 g of green onions, 1 egg, 20 g of wheat bran, 50 g of sour cream, 10 g of fresh parsley with dill.

Boil the beets and peel them, and hard-boil the egg. Dilute chilled kefir with cold boiled water and stir. Finely chop fresh cucumbers, beets and green onions, pour into diluted kefir, mix thoroughly, then add wheat bran and mix everything again. When serving, put sour cream, half an egg in a plate with okroshka, and sprinkle everything with chopped parsley and dill.

Dukan bran porridge

New information about products and regulations!

My dear little ones! You probably know that on October 26, 2014, a rally of Dukanites took place in Moscow with the participation of Dr. Dukan himself! Many of you were personally fortunate to attend this event.

For those who were not at the meeting, I inform you that based on the previously collected questions to the doctor, new and interesting information was received about some products and their standards! Information from Dr. Dukan himself!

NEW AND CURRENT INFORMATION NEEDS!

1. The doctor allowed to replace oat bran with buckwheat in any form (boiled, steamed) according to the bran norm. That is, the norm of bran corresponds to dry buckwheat! (For example, alternating 2 tablespoons of dry buckwheat) BUT! ONLY in case of intolerance to bran! Since buckwheat’s properties are significantly different from oat bran, it should be consumed specifically if you are intolerant to bran, and not just at will.

2. You can use a rosehip decoction from 2 tablespoons of berries, but WE DO NOT EAT THE BERRIES THEMSELVES! 3. IN CASE OF ILLNESS, you can allow 2 tablespoons of lingonberries or cranberries. Brew the berries whole, do not crush or eat. 4. The doctor allowed pork with a fat content of up to 6%. We don't eat it often!

5. Jerusalem artichoke can be used in BO, in moderation. The same goes for beets and carrots 6. ISOMALT norm -15 g 7. INULIN norm - 15 g 8. GLUTEN norm -2 tbsp per day! Any day, at any stage, I start with an ATTACK!

9. SOM (skimmed milk powder) - 30 g = 1 ADDITION 10. Kissel Valio and drinks with corn starch are NOT allowed! 11. We recalculate the amount of cheese based on the fat content (as an additional supplement) 12. Cheese made from permitted milk and cottage cheese - up to 500 grams per day (this applies to both hard and processed cheese, recipes for which are on the site) 13. Chicory - NOT ADDITIONAL! IT IS POSSIBLE WITHOUT RESTRICTIONS (there was a typo in the book due to incorrect translation) 14. Now KEFIR 1% is allowed! ALSO WITHOUT LIMITATIONS! 15.Now we can replace wheat bran with RYE bran in the same quantity!

16.Fructose-based candies are prohibited (including “live” candies)! Dr. Dukan unequivocally rejected all concepts of BONUSES! 17. The doctor is categorically against fasting days on DD! 18. 1 glass of wine = 20 minutes of active walking or energetic dancing (but this does not mean that alcohol is included in the list of permitted products) 19. With low blood pressure, you need to reduce the amount of fluid and increase the amount of salt! 20. To effectively burn calories, Dukan advises drinking cold water, lowering the air temperature in the room, taking a cold shower 21. If, while following all the rules for consolidation and stabilization, the weight begins to increase, then you can introduce 2 PROTEIN DAYS! When weight normalizes, return to one protein day per week 22. RECOMMENDATION ON THE RATE OF STARCH-CONTAINING MEALS AT THE CONSISTATION STAGE!

(the norm is indicated in finished form) - lentils, chick peas, white beans - 210 g - quinoa - 200 g. - wheat grain - 180 g - whole grain pasta - 180 g - white pasta (cooked until al dente) - 170 g - whole unpeeled rice -160 g - boiled pasta - 140 g - white rice, corn - 130 g - baked or boiled potatoes - 120 g - mashed potatoes - 100 g

How to take oat bran for weight loss

Many nutritionists advise people who want to lose weight to consume oat bran. And there is nothing surprising or strange in this, because they help reduce appetite and quickly satiate, cleanse the intestines, and reduce cravings for sweet and high-calorie foods. All this happens thanks to fiber, which, when entering the body, swells in the stomach and fills it. Oat bran cleanses the intestines of toxins, waste and impurities, improves its microflora, prevents fecal stagnation and bloating.

Oat bran can be added to other products or taken according to a specially designed three-phase regimen. The first phase lasts 10 – 14 days. 1 teaspoon of the product must be poured into 1 ⁄ 3 cups of boiling water, left for several minutes, and drained of excess liquid. Steamed bran should be divided into 3 parts and taken throughout the day.

The second phase lasts 14 days. 2 teaspoons of the product must be poured into ½ cup of boiling water, let sit for several minutes, and then drain off the excess liquid. The resulting pulp should be divided into 3 parts and taken throughout the day.

The third phase lasts 2 months. During each meal you should consume 2 teaspoons of the product in dry form. You can mix oat bran with kefir or low-fat yogurt.

For diabetes

Oat bran contains carbohydrates that break down slowly, so they do not cause sudden spikes in blood sugar and do not burden the pancreas.

People suffering from diabetes can consume this product in its pure form, washed down with plenty of clean drinking water, or in the form of a gruel. To prepare oat bran gruel, pour 1 – 2 teaspoons of the product with boiling water and let it brew for 25 – 30 minutes.

Oat bran can also be added to fermented milk drinks, soups, salads, and other ready-made dishes. But do not forget that the daily intake of bran for diabetics should not exceed 20 - 25 g of the product in dry form.

Oat bran for constipation

Oat bran will help relieve constipation. To prevent stagnation of feces and normalize stool, you need to eat 20–25 g of the product every day and drink it with plenty of clean drinking water.

Cuts from oats can not only be consumed dry, but also steamed. To do this, pour 1 tablespoon of the product into ½ cup of boiling water and leave for 25 - 30 minutes. Don't forget to drain the remaining liquid!

Ready-made oat bran gruel should be consumed 3 times a day, 1 spoonful immediately before meals. The duration of treatment is 14 days, after which you need to take a 10-day break and then repeat the course.

Hair Mask

Oat bran is used not only for medicinal and culinary purposes, but also for cosmetic purposes. Why is it useful to use oat cuts in hair masks? The fact is that they contain substances that perfectly cleanse the scalp, moisturize and soften it, nourish the hair follicles, make the hair manageable, silky and shiny, and even out its structure.

Recipe:

To prepare a nourishing oat bran hair mask that is suitable for all hair types, you need to mix: aloe juice, honey, sea buckthorn or olive oil and oat bran ground into flour. All ingredients for preparing the mask should be taken in equal quantities.

A freshly prepared mask must be applied to the scalp and hair, then wrapped in a plastic bag. After 25 - 35 minutes, the mask should be washed off with warm water, after which the hair should be washed with shampoo.

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Dietary meat patties with bran

Required (for 2 servings): 160 g beef, 30 g prepared wheat bran, 2 tbsp. spoons of milk, 10 g of butter, salt - to taste.

Scroll the beef through a meat grinder, salt the resulting minced meat and add wheat bran, milk and melted butter. Mix the minced meat thoroughly, form it into balls with your hands dipped in water, and then cook them in a double boiler for 22-25 minutes. The meatballs can be served with mashed potatoes or green peas.

Composition of bran

The main advantage of bran is its significant content of fiber (dietary fiber), which is responsible for the proper functioning of our intestines, helps normalize microflora and get rid of constipation. Bran is the champion among food products in terms of the content of plant fibers, which make up up to 55% of their mass.

According to scientific research, a person needs at least 25 g of fiber per day. Unfortunately, modern people eat too many refined foods that are almost completely devoid of plant fiber. As a result, our body constantly suffers from a lack of fiber. And if in the summer he can get it from fresh vegetables and fruits, then in the winter its deficiency can be compensated by eating bran.

In addition, bran is a source of important macro- and microelements: selenium, potassium, magnesium, phosphorus, copper, manganese, zinc, sulfur and iodine, B vitamins, as well as vitamins A and E.

How much bran can you eat?

You can consume no more than 30 g of bran per day. If you have never eaten bran before, you should introduce it into your diet gradually, starting with 1 teaspoon 3 times a day. Excessive consumption of bran can, on the contrary, lead to digestive problems: flatulence, bloating and other intestinal dysfunction.

You should not take multivitamins at the same time as bran; it is better to separate them into different meals. Bran speeds up the passage of food through the digestive tract and can prevent the absorption of nutrients in full.

Types and composition of bran

The food industry produces a wide range of bran products and themselves in their pure form.

According to the degree of grinding they are distinguished:

• natural (large-scaly grain shells);
• ground (ground to a powder);
• granules (they can be eaten without pre-soaking).

According to the original grain:

• wheat;
• rice;
• oatmeal;
• rye;
• buckwheat;
• corn;
• barley;
• linen

There are some differences in their composition. Let's take a closer look at the most commonly used types.

• Nutritional value per 100 g. 247 kcal
• Protein 17.3 g
• Fats 7.03 g
• Carbohydrates 66.2 g.
• Polyunsaturated fatty acids, vitamins PP, E, K, B, minerals and trace elements.

• Nutritional value 221 kcal
• Protein 11 g
• Fats 3.2 g
• Carbohydrates 32 gr. In addition to polyunsaturated fatty acids, PUFAs, vitamins and minerals, rye bran is rich in lignans, which break down fat deposits and accelerate metabolism, which is especially important when losing weight.

• Nutritional value 250 kcal
• Protein 30 g
• Fats 10 g
• Carbohydrates 10 gr.
• Flax bran removes excess fluid in the body and helps eliminate swelling.
• Flax products are rich in plant estrogens, so men with prostate problems should be careful when taking them. For women with uterine fibroids, endometriosis, and polycystic ovary syndrome, this advice is also relevant.

• Nutritional value 210-260 kcal
• Protein 15 g
• Fats 3.8 g
• Carbohydrates 53.6 g
• It is this species that is richest in selenium, phosphorus, copper, magnesium, iron, and vitamin B6.

Contraindications for taking bran

If you have problems with the digestive system, the use of bran should be agreed with your doctor. Bran should not be taken by people with the following diseases:

• gastritis, gastric or duodenal ulcers, as well as other erosive lesions of the mucous membrane in the acute stage;
• diseases of the digestive system with diarrhea syndrome;
• adhesions in the abdominal area.

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• Egg – everyone needs to know this!

No one doubts that oatmeal is a tasty and healthy product. We have been hearing about the benefits of oatmeal for the human body since childhood, and we have already seen this from our own experience.

What is oat bran? What benefits do they bring to the human body? Is it possible to get rid of excess weight with their help? What chemical elements are contained in this product? Is it possible for everyone to consume oat bran? Today we will try to find answers to these and many other questions regarding oat bran.

Potato and carrot cutlets with bran

Ingredients (for 2 servings): potatoes - 400 g, carrots - 1-2 pcs., egg - 1 pc., 40 g butter, 100 g dry wheat bran, 80 g milk, salt - to taste.

Boil potatoes and carrots in their skins. Soak wheat bran (70 g) in milk for 20 minutes. Cool the boiled vegetables, peel them and pass through a meat grinder. Then combine the vegetable mass with soaked bran, egg and 20 g of butter and mix thoroughly. Form cutlets from the resulting minced meat and fry them in the remaining butter, using the remaining dry wheat bran (30 g) as a breading.

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