What is the product and why did it gain popularity? Why are rye bran useful? Potential harm when consumed, use in cooking and interesting facts about a useful product.
Rye bran is a by-product left over from the processing of rye and is used as a food additive. The color is brown, the structure is free-flowing, the dimensions depend on the manufacturing technology. It can be purchased in the form of flakes that look like a shell of buckwheat grains, in the form of dispersed powder and in the form of balls. The taste is described as follows: like overdried grains or overcooked crackers from gray bread. The product is introduced into the diet by those who are losing weight, athletes, people who monitor their diet, use it as an ingredient for cooking.
Features of the manufacture of rye bran
Previously, this product of the milling industry was used only in agriculture - for animal feed and as fertilizer. After special research, it was found that the grain shell contains much more useful substances than the residual grain, and therefore began to use it in the food industry.
How bran is made
- In the grain cleaning department, the original product is cleaned of extraneous contaminants - debris and earth dust. The grain is passed through a sieve, blown with air, and through magnets to remove metal particles. In some farms, special devices are installed for the selection of stones.
- Separation from the fruit shell is carried out in special wet peeling machines. The grain is intensively mixed under the pressure of water heated to 40 ° C. These shells are bran.
- Enrichment is carried out after secondary grain cleaning. Particles that have not been sifted out earlier are added to the raw material for the bran, which settle to the bottom of the bunker after maturation. The final product is supplemented with a small amount of germs.
- On special equipment, rye bran is steamed and compacted to get rid of the fungus that can provoke the appearance of mold.
Separately, they solve the problem of how to prepare rye bran for sale. The product is dried and then ground into flour or granulated. Then they are packaged and labeled.
You can make rye bran yourself. Collect the rye, rinse the ears and dry, place on a cutting board and roll with a rolling pin to hull the grains. If the grains are few, they are husked by hand. Then the shells of the ears are dried and crushed. This process is quite laborious, it requires perseverance - the selection of grains from the husk takes a lot of time. It is rather difficult to clean rye bran at home as in a flour mill.
It is better to buy a product in a store - it is inexpensive. Milled grain casings are sold without additives, and granular can contain salt, flavorings or colors. They can also be fortified with a vitamin-mineral complex, dried vegetables and sweeteners. All information about the composition is written on the packaging.
Important! The shelf life of rye bran is 15-30 days from the date of issue. It depends on the moisture content and the quality of the packaging. At home, store them in a dry, dark place.
Composition and calorie content of rye bran
The nutritional value of grain casings before and after pressing differs significantly. When compiling a daily menu, this difference should be taken into account.
The calorie content of rye bran, enriched with a vitamin-mineral complex and supplemented with salt, can reach up to 240 kcal, ordinary, not granulated - 114.2 kcal per 100 g, of which:
- Proteins - 12.2 g;
- Fat - 3.4 g;
- Carbohydrates - 8.7 g;
- Dietary fiber - 43.6 g;
- Ash - 5 g;
- Water - 13.8 g.
Vitamins per 100 g
- Vitamin A - 16.6 mcg;
- Vitamin B1, thiamine - 0.54 mg;
- Vitamin B2, riboflavin - 0.28 mg;
- Vitamin E, alpha tocopherol - 1.5 mg;
- Vitamin PP - 2.07 mg;
- Niacin - 2.07 mg
Macronutrients per 100 g
- Potassium, K - 1207 mg;
- Calcium, Ca - 230 mg;
- Magnesium, Mg - 448 mg;
- Sodium, Na - 60 mg;
- Phosphorus, P - 310 mg.
Microelements per 100 g
- Iron, Fe - 10 mg;
- Iodine, I - 60 mcg;
- Cobalt, Co - 4 μg;
- Manganese, Mn - 6.98 mg;
- Copper, Cu - 759 μg;
- Zinc, Zn - 4.31 mg.
Digestible carbohydrates per 100 g
- Starch and dextrins - 7.3 g;
- Mono- and disaccharides (sugars) - 1.4 g.
The main composition of rye bran: beta-glucan - dissolving harmful cholesterol and binding fatty acids, as well as plant fiber or dietary fiber. That is why the product is popular with those who are losing weight. The stomach fills up, a signal is sent to the center of the brain responsible for appetite - a feeling of satiety has appeared. The amount of food that was planned to be eaten can be safely reduced - this will not affect the mood and will not provoke irritability.
Useful properties of rye bran
The product is recommended to be included in the diet if there is a history of diabetes mellitus, dysbiosis, dysfunction of the pancreas and gallbladder.
The benefits of rye bran for the body
- They stimulate peristalsis, eliminate constipation, improve digestion, help get rid of toxins and remove toxins.
- They have an antioxidant effect, isolate free radicals traveling in the intestinal lumen, prevent the development of intestinal and stomach cancer.
- They have mild diuretic properties.
- Normalizes heart rate and improves digestion.
- Reduces blood glucose levels.
- Accelerate impulse conduction - signal transmission becomes more stable.
- Lowers blood pressure.
- Reduces the risk of coronary artery disease, atherosclerosis.
- Eliminate stagnation of bile, help relieve painful symptoms in liver diseases.
- They have antiseptic properties.
- They increase the rate of metabolic processes, slow down the development of age-related changes.
- Strengthen the body's defenses and help prevent SARS during the epidemic season.
- They stop the release of histamine, quickly freeing the body from allergens.
- They create ideal conditions for the development of beneficial intestinal microflora.
- Helps replenish the body with B vitamins, which is especially beneficial for vegetarians.
The beneficial properties of rye bran for weight loss are based on the following actions: they reduce the absorption of carbohydrates and are an adsorbent, quickly relieve the digestive system. In addition, this product contains much more B vitamins than other types of bran.
For pregnant women, exfoliated rye shells will help cope with many of the problems that appear at this time. Eliminate constipation, reduce the risk of hemorrhoids, prevent exacerbation of cystitis.
Contraindications and harm to rye bran
It is impossible to expand the diet due to this product in case of infectious diseases, exacerbations of peptic ulcer disease, pancreatitis. Absolute contraindications are intestinal diverticulosis, vitamin deficiency, adhesions, hepatitis B and C, individual intolerance.
The harm from rye bran can occur with illiterate use and improper drinking regime. You can eat no more than 30 g (3-4 tablespoons with a slide) per day, starting from one tablespoon, if the product is eaten in its pure form. First, it is better to purchase fine husks or soak the granules, and only then, when the stomach gets used to it, proceed to coarse grinding. You should drink from 2 liters of liquid, except for soup and tonic drinks. If you violate the recommendations, you can provoke the development of constipation and the formation of fecal stones.
It is impossible to "acquaint" children under 3 years of age with a new taste: the intestinal flora is not sufficiently formed, and an increase in the load can cause the development of dysbiosis. You should also limit consumption during lactation.
A break is required during admission: a health improvement course - 2 months, then 3-4 weeks of rest. If this is not done, irritation of the mucous membranes may occur, peptic ulcer disease and chronic diarrhea may develop.
Rye bran recipes
Finely ground grain casings are added to dough, salads, soups and even desserts. If you pour it into the dough during kneading, you can reduce the "harm" from flour products.
Delicious recipes with rye bran:
- Crab stick salad … The sticks are cut into even pieces, mixed with vegetable slices - cucumbers, tomatoes and pickled cabbage, add 2 tbsp. l. bran flour, add salt. Season with lemon juice and olive oil.
- Cold soup … The dressing is made as for okroshka, they combine radishes, fresh cucumbers, boiled eggs and sliced greens - dill and parsley. Add a little boiled chicken and 2 tbsp. l. rye bran, add some salt. Filled with kefir with a fat content of 2.5%.
- Mushroom cutlets … Granulated rye bran, 200 g, is poured with boiling water so that, swelling, they completely absorb moisture. Champignons, 180 g, fried, cut into pieces. The onion is passed through a meat grinder, laid out in a dough-like bran mixture, 2 transferred garlic cloves are sent there, 2 tbsp. l. wheat flour, drive in an egg. Mushrooms are introduced into the dough, cutlets are formed. Fried on both sides in sunflower oil.
- Diet cake … Beat 2 yolks with 0.5 liters of kefir. Rye flour, 1, 5 cups, combine with the same amount of bran of the same name, add 0.5 tsp. baking powder. Interrupt 2 squirrels into foam with 2-3 tbsp. l. icing sugar. Knead a fairly dense dough, add cinnamon. Divide the batch into 3-4 portions, bake the cakes at a temperature of 180 ° C. Baking trays are placed in an oven preheated to the desired temperature. To form a cake, each cake is greased with whipped cream or jam. In the same way, they decorate the surface of the cake and decorate with pieces of fruit.
- Low Calorie Sweet Soup … Cut pitted prunes into 2-3 parts, pour half a glass of boiling water and let it brew for 40 minutes so that it becomes soft. A hard green apple and one carrot are rubbed on a coarse grater, poured with lemon juice (1-1, 5 tbsp. L.). Stew vegetables and fruits in a frying pan until soft, greasing the surface with butter. Then add boiled water. Let it boil, leave for 10 seconds, remove from heat without opening the lid. Let it brew. Before serving, you can salt the soup and whiten with sour cream.
- Biscuits … Preheat the oven to 200 ° C. Mix 6 tbsp. l. rye flour and 4 tbsp. l. bran of the same name. Pour grated carrots and an apple, 100 g of raisins, a pinch of cinnamon and the same amount of ginger into a bowl for kneading, pour in 1 tbsp. l. olive oil. Cover the baking sheet with parchment, form cookies, lay out. You can close, baking will not rise. First, bake for 10 minutes at 200 ° C, and then lower the temperature to 180 ° C and leave for another 30 minutes.
When preparing dishes with rye bran, the norms of their use should be taken into account. If the product has never been introduced into the diet before, you need to limit yourself to 1 tbsp. l. for 4 servings.
How to take rye bran for weight loss?
One of the most famous nutritionists, Dukan, did not recommend adding rye bran to the diet for weight loss, explaining this by the high content of coarse dietary fiber. But if you do not have problems with the digestive system, you can replace oat bran with rye in the same proportion. This substitution is recommended for people with grade 2 diabetes mellitus, with a stable digestive system.
How to use rye bran for weight loss:
- Pour unpolished rye shells with a glass of boiling water.
- Insist for 15 minutes.
- Strain, but do not drain the water.
- The bran is eaten 25-30 minutes before meals, added to the water in the soup or mixed with drinks.
Start losing weight with 1 tsp. rye bran per day, during the week, bring to 3 tsp, and then in the same time increase to 2-2, 5 tbsp. l. in one go.
There is another way to lose weight with rye bran. In the morning, 100 g of bran is brewed with 0.5 liters of boiling water in an enamel or metal container and left to brew, covered with a lid, for 10 minutes. Then put the pan on the stove, cook for 30 minutes over low heat. Remove from heat, cool, add a glass of lemon juice. The broth should be drunk during the day, in equal portions, 1 hour before meals. The drink tastes unpleasant, and a little liquid honey can be added to improve the taste.
The most difficult thing during a diet is to give up baked goods. If you use rye bran as one of the ingredients for baking bread, you won't have to give it up. The calorie content of such bread is only 154 kcal, so you can not be afraid to gain weight.
0.5 tsp is dissolved in 0.5 liters of warm milk. baking fast yeast and the same amount of sugar. Allow to stand for 5 minutes to let the yeast "bloom", add 1 glass of wheat bran. Rye bran, 5 cups, ground into powder and 1 cup mixed into the dough. Leave for 1 hour, warming the pan. When the volume of the dough increases by 1/3, add 2 tbsp. l. vegetable oil, the remaining bran, a little salt and knead the dough thoroughly. Spread out in a silicone mold, grease with butter on all sides, put in the oven and set the mode to 160 ° C. Bake for 30-40 minutes, until the crust turns golden brown and the loaf rises 5-7 cm.
Interesting facts about rye bran
In order not to provoke health problems, it is better to purchase the same type of product without fillers. Manufacturers often offer granular blends. It is difficult to calculate the nutritional value - the exact dosage is not indicated on the package.
Rye bran is introduced into traditional medicine recipes
- For bronchitis and to lower blood pressure, brew with a glass of water 50 g, boil for an hour in a water bath or very low heat. Add 25 g of lemon juice to the "jelly". Drink 80-100 ml 3 times a day 40 minutes before meals.
- With pneumonia and a smoker's cough, boil 300 g of rye bran in 1 liter of water for 15 minutes, decant the liquid, add burnt sugar or honey. They eat 1 tbsp. l. 4 times a day at regular intervals. For diseases of the digestive tract, the prescription is not used.
Rye bran is no less popular in home cosmetics. To cleanse the face, they are soaked in baked milk, mixed with egg yolk and honey for nutrition. After the masks, the pores must be closed, having washed the skin with warm water, rinsed with cold water.
To get rid of the increased oily hair, pour boiling water over the grain husk, steam it and rub it into the scalp. Warm hair with a turban of a towel, rinse off after 30 minutes. If you need to give your hair a healthy shine, 70 ml is poured from the broth prepared in the same way, the yolk is driven in and 2 tbsp. l. honey. Distribute over the hair. To wash off the mask, acidify the water with lemon juice or vinegar.
Health products are best purchased at a pharmacy. Laminaria enhances the laxative effect, milk thistle enhances bile secretion, Jerusalem artichoke normalizes blood sugar levels.
What to take rye bran - watch the video:
When purchasing a product at the bazaar, you should pay attention to the color, uniformity of grinding and the absence of foreign inclusions. But it is still advisable to buy prepackaged rye bran.
