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Barley t is one of the most ancient food cultivated in the world, of 10.000 years ago in the Middle East. Here they are good to eat. The barley is the best source of food of beta glucano, a soluble fibre also finds in the oats that they can lower the cholesterol of the blood, which contains pectin, also, another soluble fibre. In accordance with an analysis of 2010 in the Europaean Journal of Clinical Nutrition, which the grouped information of 11 clinical essays, beta glucano of barley (3 or more grams a day) diminished significantly entirely and the LDL (“bad cholesterol”), but it did not have any effect on the cholesterol HDL (“good cholesterol”). Although the evidence is mixed, the barley also can help to reduce the triglicéridos. It has more entire fibre (including the insoluble type, which helps to the digestion) that other grains. A cup of cooked barley contains 6 grams, compared to 3,5 grams in the same quantity of long grain of rice, for example. Also it has more fibre than the oats, wholemeal bread, cuscús of integral wheat, the quinua and escanda. The barley contributes proteins, iron, copper, selenium, zinc, potassium and vitamins B, more beneficial fitoquímicos. As others rich in fibre, cereals, barley can help in the control of weight (on having increased the satiety sensation) and in the control of the sugar in the blood. And some investigations, including a study of 2008 of Japan in vegetable food for the human nutrition, has been that the barley reduces the visceral fat, the fat about the organs that is linked to a major risk of diabetes, hypertension, illnesses of the heart and other problems. Barley seems to have a prebiotic activity, what means that it stimulates the growth of beneficial bacteria in the large intestine. Investigation is needed more, nevertheless, to know if this is translated in benefits for the health. More sabiduríaDebido pearls to its effects differentials of the cholesterol, the barley it can lead to a health claim approved by the FDA that reduces the risk of illnesses of the heart, similar to the allowed one by the oats. To qualify, barley informs and dry ground barley products (for example, flakes, cream of wheat and flour) must take at least 0,75 grams of soluble fibre as a portion. With the exception of pearly barley, all the barley products are “entire grains”. But even pearly barley, which has had its layer of bran deprived during the prosecution, is rich in fibre, since the fibre finds in the whole nucleus barley. To add barley cooked to the stews, soups, salads and other plates of cereals. For alternative oats, to cook flakes of barley or cream of wheat of barley. Use barley flour in baked products. You also can find the barley in some prepared soups, miscellanies of pilaf, cereals like muesli, cookies and snacks. Avoid barley if it has intolerance to the gluten or illness celíaca.




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