10 September 2011
06 September 2011
Nutritional Benefits of Barley
When the weather's cold, a big pot of soup simmering on the stove warms the heart as well as the hearth. Adding some whole grain barley to the pot will improve your health along with the flavor of whatever soup or stew you're cooking. In addition to its robust flavor, barley's claim to nutritional fame is based on its being a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.
Barley's Fiber for Regularity, Lower Cholesterol, & Intestinal Protection
Wish you were more regular? Let barley give your intestinal health a boost. In addition to providing bulk and decreasing the transit time of fecal matter, thus decreasing the risk of colon cancer and hemorrhoids, barley's dietary fiber also provides food for the "friendly" bacteria in the large intestine. When these helpful bacteria ferment barley's insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon. These helpful bacteria also create two other short-chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles.
The propionic acid produced from barley's insoluble fiber may also be partly responsible for the cholesterol-lowering properties of fiber. In animal studies, propionic acid has been shown to inhibit HMG-CoA reductase, an enzyme involved in the production of cholesterol by the liver. By lowering the activity of this enzyme, propionic acid helps lower blood cholesterol levels.
In addition, barley's dietary fiber is high in beta glucan, which helps to lower cholesterol by binding to bile acids and removing them from the body via the feces. Bile acids are compounds used to digest fat that are manufactured by the liver from cholesterol. When they are excreted along with barley's fiber, the liver must manufacture new bile acids and uses up more cholesterol, thus lowering the amount of cholesterol in circulation. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver.
Lastly, when barley provides insoluble fibers that feed friendly bacteria in the digestive tract, this helps to maintain larger populations of friendly bacteria. In addition to producing the helpful short-chain fatty acids described above, friendly bacteria play an important protective role by crowding out pathogenic (disease-causing) bacteria and preventing them from surviving in the intestinal tract.
Barley's fiber can prevent or help with a number of different conditions. For example, when barley's fiber binds to and removes cholesterol-containing bile, this can be very beneficial for people struggling with heart disease since it forces the body to make more bile by breaking down cholesterol, thus lowering cholesterol levels.
The fiber in barley can also help to prevent blood sugar levels from rising too high in people with diabetes.
Additional Protection Against Atherosclerosis
Yet another reason to increase your intake of barley is that, in addition to its fiber, barley is also a good source of niacin, a B vitamin that provides numerous protective actions against cardiovascular risk factors. Niacin can help reduce total cholesterol and lipoprotein (a) levels. (Lipoprotein (a) or Lp(a) is a molecule composed of protein and fat that is found in blood plasma and is very similar to LDL cholesterol, but is even more dangerous as it has an additional molecule of adhesive protein called apolioprotein (a), which renders Lp(a) more capable of attaching to blood vessel walls.)
Niacin may also help prevent free radicals from oxidizing LDL, which only becomes potentially harmful to blood vessel walls after oxidation. Lastly, niacin can help reduce platelet aggregation, the clumping together of platelets that can result in the formation of blood clots. One cup of barley will supply you with 14.2% of the daily value for niacin.
Significant Cardiovascular Benefits for Postmenopausal Women
Eating a serving of whole grains, such as barley, at least 6 times each week is a good idea, especially for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).
A 3-year prospective study of over 220 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:
- Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
- Less progression in stenosis, the narrowing of the diameter of arterial passageways.
The women's intake of fiber from fruits, vegetables and refined grains was not associated with a lessening in CVD progression.
The 2005 Dietary Guidelines for Americans recommends at least 3 servings of whole-grain foods each day, but experts say most Americans eat less than a single serving. Don't be part of this majority! For delicious ideas that can help you enjoy whole grains as a daily part of your "Healthiest Way of Eating," see the "How to Enjoy" section below and take a look at the other World's Healthiest Foods ideas for whole grains by clicking buckwheat, corn, millet, quinoa, brown rice, rye, spelt, whole wheat.
Prevent Heart Failure with a Whole Grains Breakfast
Heart failure is the leading cause of hospitalization among the elderly in the United States. Success of drug treatment is only partial (ACE inhibitors and beta-blockers are typically used; no evidence has found statins safe or effective for heart failure), and its prognosis remains poor. Follow up of 2445 discharged hospital patients with heart failure revealed that 37.3% died during the first year, and 78.5% died within 5 years. Arch Intern Med. 2007 Mar 12;167(5):490-6.;Eur Heart J. 2006 Mar;27(6):641-3.Since consumption of whole grain products and dietary fiber has been shown to reduce the risk of high blood pressure and heart attack, Harvard researchers decided to look at the effects of cereal consumption on heart failure risk and followed 21,376 participants in the Physicians Health Study over a period of 19.6 years. After adjusting for confounding factors (age, smoking, alcohol consumption, vegetable consumption, use of vitamins, exercise, and history of heart disease), they found that men who simply enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29% lower risk of heart failure. Arch Intern Med. 2007 Oct 22;167(19):2080-5. Isn't your heart worth protecting, especially when the prescription—a morning bowl of hearty whole grains—is so delicious? For quick, easy, heart-healthy, whole grain recipes, click The World's Healthiest Foods, and look at the "How to Enjoy" section in any of our grain profiles.
Barley and Other Whole Grains Substantially Lower Risk of Type 2 Diabetes
Barley and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.
Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser—19%—reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. So, if you'd like to enjoy a hot bowl of barley for breakfast (an especially good idea�see immediately below), serve topped with low-fat milk.
A Better Breakfast Choice for Persons with Type 2 Diabetes
Barley may be an even better breakfast choice than oats for persons with Type 2 diabetes. In a study conducted by the Agricultural Research Service at the Diet and Human Performance Laboratory in Beltsville, MD, barley was much more effective in reducing both glucose and insulin responses than oats.
In this study, which involved 10 overweight women (mean age: 50 years, body mass index: 30), subjects ate a controlled diet for 2 days and were then given, in rotation, glucose alone and then 4 test meals in which 2/3 of the carbohydrate came first from oat flour then oatmeal, barley flour or barley flakes.
Glucose responses were reduced after test meals by both oats and barley, although more by barley (29-36% by oats and 59-65% by barley). Insulin responses after test meals were significantly reduced only by barley (44-56%). Interestingly, whether the oats or barley was consumed in the form of meal, flakes or flour had little effect. What seems to have been responsible for barley's significantly greater effectiveness in reducing both glucose and insulin responses is barley's soluble fiber content. The barley used in the study (a cultivar called Prowashonupana) contains more than 4 times the soluble fiber of common oats.
Cereal and Fruit Fiber Protective against Postmenopausal Breast Cancer
Results of a prospective study involving 51,823 postmenopausal women for an average of 8.3 years showed a 34% reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least. In addition, in the subgroup of women who had ever used hormone replacement, those consuming the most fiber, especially cereal fiber, had a 50% reduction in their risk of breast cancer compared to those consuming the least. Int J Cancer. 2008 Jan 15;122(2):403-12.
Fruits richest in fiber include apples, dates, figs, pears and prunes. When choosing a high fiber cereal, look for whole grain cereals as they supply the most bran (a mere 1/3rd cup of bran contains about 14 grams of fiber). With its rich, nutty flavor, barley makes a great breakfast alternative to a bowl of hot oatmeal. A mere quarter-cup of barley delivers one-quarter of the RDI for fiber!
Barley Can Help Prevent Gallstones
Eating foods high in insoluble fiber, such as barley, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology.
Studying the overall fiber intake and types of fiber consumed over a 16 year period by almost 70,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods.
Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17% lower risk compared to women eating the least. And the protection was dose-related; a 5-gram increase in insoluble fiber intake dropped risk dropped 10%.
How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.
Whole Grains and Fish Highly Protective against Childhood Asthma
According to the American Lung Association, almost 20 million Americans suffer from asthma, which is reported to be responsible for over 14 million lost school days in children, and an annual economic cost of more than $16.1 billion.
Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).
The researchers, from the Dutch National Institute of Public Health and the Environment, Utrecht University, University Medical Center Groningen, used food frequency questionnaires completed by the parents of 598 Dutch children aged 8-13 years. They assessed the children's consumption of a range of foods including fish, fruits, vegetables, dairy and whole grain products. Data on asthma and wheezing were also assessed using medical tests as well as questionnaires.
While no association between asthma and intake of fruits, vegetables, and dairy products was found (a result at odds with other studies that have supported a link between antioxidant intake, particularly vitamins C and E, and asthma), the children's intake of both whole grains and fish was significantly linked to incidence of wheezing and current asthma.
In children with a low intake of fish and whole grains, the prevalence of wheezing was almost 20%, but was only 4.2% in children with a high intake of both foods. Low intake of fish and whole grains also correlated with a much higher incidence of current asthma (16.7%). compared to only a 2.8% incidence of current asthma among children with a high intake of both foods.
After adjusting results for possible confounding factors, such as the educational level of the mother, and total energy intake, high intakes of whole grains and fish were found to be associated with a 54 and 66% reduction in the probability of being asthmatic, respectively.
The probability of having asthma with bronchial hyperresponsiveness (BHR), defined as having an increased sensitivity to factors that cause narrowing of the airways, was reduced by 72 and 88% when children had a high-intake of whole grains and fish, respectively.
Lead researcher, CoraTabak commented, "The rise in the prevalence of asthma in western societies may be related to changed dietary habits." We agree. The Standard American Diet is sorely deficient in the numerous anti-inflammatory compounds found in fish and whole grains, notably, the omega-3 fats supplied by cold water fish and the magnesium and vitamin E provided by whole grains. One caution: wheat may need to be avoided as it is a common food allergen associated with asthma.
Promote Optimal Health with Barley's Fiber and Selenium
For people worried about colon cancer risk, barley packs a double punch by providing the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells, plus being a very good source of selenium, which has been shown to reduce the risk of colon cancer significantly.
A cup of cooked barley provides 52.0% of the daily value for selenium, an important benefit since many Americans do not get enough selenium in their diets, yet this trace mineral is of fundamental importance to human health. Selenium is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer has suggested a strong inverse correlation between selenium intake and cancer incidence. Several mechanisms have been suggested to explain the cancer-preventive activities of selenium. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.
In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells.
Not only does selenium play a critical role in cancer prevention as a cofactor of glutathione peroxidase, selenium also works with vitamin E in numerous other vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful for the prevention not only of cancer, but also of heart disease, and for decreasing the symptoms of asthma and arthritis.
Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that whole grains, such as barley, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.
Despite the fact that for years researchers have been measuring the antioxidant power of a wide array of phytonutrients, they have typically measured only the "free" forms of these substances, which dissolve quickly and are immediately absorbed into the bloodstream. They have not looked at the "bound" forms, which are attached to the walls of plant cells and must be released by intestinal bacteria during digestion before they can be absorbed.
Phenolics, powerful antioxidants that work in multiple ways to prevent disease, are one major class of phytonutrients that have been widely studied. Included in this broad category are such compounds as quercetin, curcumin, ellagic acid, catechins, and many others that appear frequently in the health news.
When Dr. Liu and his colleagues measured the relative amounts of phenolics, and whether they were present in bound or free form, in common fruits and vegetables like apples, red grapes, broccoli and spinach, they found that phenolics in the "free" form averaged 76% of the total number of phenolics in these foods. In whole grains, however, "free" phenolics accounted for less than 1% of the total, while the remaining 99% were in "bound" form.
In his presentation, Dr. Liu explained that because researchers have examined whole grains with the same process used to measure antioxidants in vegetables and fruits—looking for their content of "free" phenolics"—the amount and activity of antioxidants in whole grains has been vastly underestimated.
Despite the differences in fruits', vegetables' and whole grains' content of "free" and "bound" phenolics, the total antioxidant activity in all three types of whole foods is similar, according to Dr. Liu's research. His team measured the antioxidant activity of various foods, assigning each a rating based on a formula (micromoles of vitamin C equivalent per gram). Broccoli and spinach measured 80 and 81, respectively; apple and banana measured 98 and 65; and of the whole grains tested, corn measured 181, whole wheat 77, oats 75, and brown rice 56.
Dr. Liu's findings may help explain why studies have shown that populations eating diets high in fiber-rich whole grains consistently have lower risk for colon cancer, yet short-term clinical trials that have focused on fiber alone in lowering colon cancer risk, often to the point of giving subjects isolated fiber supplements, yield inconsistent results. The explanation is most likely that these studies have not taken into account the interactive effects of all the nutrients in whole grains—not just their fiber, but also their many phytonutrients.
As far as whole grains are concerned, Dr. Liu believes that the key to their powerful cancer-fighting potential is precisely their wholeness. A grain of whole wheat consists of three parts—its endosperm (starch), bran and germ. When wheat—or any whole grain—is refined, its bran and germ are removed. Although these two parts make up only 15-17% of the grain's weight, they contain 83% of its phenolics. Dr. Liu says his recent findings on the antioxidant content of whole grains reinforce the message that a variety of foods should be eaten good health. "Different plant foods have different phytochemicals," he said. "These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect—this teamwork—that is produced by eating a wide variety of plant foods, including whole grains."
Lignans Protect against Cancers and Heart Disease
One type of phytonutrient especially abundant in whole grains such as barley are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.
Fiber from Whole Grains and Fruit Protective against Breast Cancer
When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as barley, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).
Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day).
Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).
Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 g/day) had a 29% reduced risk of breast cancer, compared to those with the lowest fruit fiber intake (2 g or less per day).
Practical Tip: As the following table shows, it's surprisingly easy to enjoy a healthy way of eating that delivers at least 13 grams of whole grain fiber and 6 grams of fiber from fruit each day.
| Food | Fiber Content in Grams |
|---|---|
| Oatmeal, 1 cup | 3.98 |
| Whole wheat bread, 1 slice | 2 |
| Whole wheat spaghetti, 1 cup | 6.3 |
| Brown rice, 1 cup | 3.5 |
| Barley, 1 cup | 13.6 |
| Buckwheat, 1 cup | 4.54 |
| Rye, 1/3 cup | 8.22 |
| Corn, 1 cup | 4.6 |
| Apple, 1 medium with skin | 5.0 |
| Banana, 1 medium | 4.0 |
| Blueberries, 1 cup | 3.92 |
| Orange, 1 large | 4.42 |
| Pear, 1 large | 5.02 |
| Prunes, 1/4 cup | 3.02 |
| Strawberries, 1 cup | 3.82 |
| Raspberries, 1 cup | 8.36 |
*Fiber content can vary between brands.
Source: esha Research, Food Processor for Windows, Version 7.8
Barley's Copper Can Benefit Arthritis Sufferers
Copper, another trace mineral supplied by barley, may also be helpful in reducing the symptoms of rheumatoid arthritis. Copper is an essential cofactor of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells). Copper is also necessary for the activity of lysyl oxidase, an enzyme involved in cross-linking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints. One cup of cooked barley provides 32.0% of the daily value for copper.
Development and Repair of Body Tissue
The phosphorus provided by barley plays a role in the structure of every cell in the body. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate or ATP, the molecule that is the energy currency of the body. Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus, and phosphorus is an essential component of lipid-containing structures such as cell membranes and nervous system structures. A cup of cooked barley will give you 23.0% of the daily value for phosphorus.
Meta-analysis Explains Whole Grains' Health Protective Benefits
In many studies, eating whole grains, such as barley, has been linked to protection against atherosclerosis, ischemic stroke, diabetes, insulin resistance, obesity, and premature death. A new study and accompanying editorial, published in the American Journal of Clinical Nutrition explains the likely reasons behind these findings and recommends at least 3 servings of whole grains should be eaten daily.
Whole grains are excellent sources of fiber. In this meta-analysis of 7 studies including more than 150,000 persons, those whose diets provided the highest dietary fiber intake had a 29% lower risk of cardiovascular disease compared to those with the lowest fiber intake.
But it's not just fiber's ability to serve as a bulking agent that is responsible for its beneficial effects as a component of whole grains. Wheat bran, for example, which constitutes 15% of most whole-grain wheat kernels but is virtually non-existent in refined wheat flour, is rich in minerals, antioxidants, lignans, and other phytonutrients:mdash;as well as in fiber.
In addition to the matrix of nutrients in their dietary fibers, the whole-grain arsenal includes a wide variety of additional nutrients and phytonutrients that reduce the risk of cardiovascular disease. Compounds in whole grains that have cholesterol-lowering effects include polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins.
Whole grains are also important dietary sources of water-soluble, fat-soluble, and insoluble antioxidants. The long list of cereal antioxidants includes vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid. These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed.
The high antioxidant capacity of wheat bran, for example, is 20-fold that of refined wheat flour (endosperm). Although the role of antioxidant supplements in protecting against cardiovascular disease has been questioned, prospective population studies consistently suggest that when consumed in whole foods, antioxidants are associated with significant protection against cardiovascular disease. Because free radical damage to cholesterol appears to contribute significantly to the development of atherosclerosis, the broad range of antioxidant activities from the phytonutrients abundant in whole-grains is thought to play a strong role in their cardio-protective effects.
Like soybeans, whole grains are good sources of phytoestrogens, plant compounds that may affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes.
Whole grains are rich sources of lignans that are converted by the human gut to enterolactone and enterodiole. In studies of Finnish men, blood levels of enterolactone have been found to have an inverse relation not just to cardiovascular-related death, but to all causes of death, which suggests that the plant lignans in whole grains may play an important role in their protective effects.
Lower insulin levels may also contribute to the protective effects of whole grains. In many persons, the risks of atherosclerotic cardiovascular disease, diabetes, and obesity are linked to insulin resistance. Higher intakes of whole grains are associated with increased sensitivity to insulin in population studies and clinical trials. Why? Because whole grains improve insulin sensitivity by lowering the glycemic index of the diet while increasing its content of fiber, magnesium, and vitamin E.
The whole kernel of truth: as part of your healthy way of eating, whole grains can significantly lower your risk of cardiovascular disease, obesity and type 2 diabetes. Enjoy at least 3 servings a day. No idea how to cook whole grains? Just look at the "How to Enjoy" section in our profiles of the whole grains, or for quick, easy, delicious recipes, click on this link to our Recipe Assistant and select whatever whole grain you would like to prepare.
Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency, the result of its gluten content. Its appearance resembles wheat berries, although it is slightly lighter in color. Sprouted barley is naturally high in maltose, a sugar that serves as the basis for both malt syrup sweetener and when fermented, as an ingredient in beer and other alcoholic beverages.
Barley can be found in the market in various different forms:
- Hulled barley: Like the name suggests, the outermost hull of the grain is all that gets removed in this form of barley. While this makes for a chewier grain that requires more soaking and cooking, it also makes for a more nutritious food. Hulled barley is also sometimes called "dehulled barley," and it is the one form of barley what would be considered whole grain.
- Pearl barley: Various degrees of polishing, or "pearling" take place in the production of pearl barley. In addition to a polishing off of the outermost hull, the grain's bran layer, and even parts of its inner endosperm layer, may be removed during the pearling process. In general, as you move from regular to medium to fine to baby pearl barley, you find increasing loss of nutrients. Pearl barley is much less chewy and quicker cooking than hulled barley, but it is also much lower in nutrients, and would not be considered whole grain.
- Pot/scotch barley: In terms of processing, this form of barley falls in between hulled and pearl barley. It's been polished to remove its outer hull, but the polishing process is not continued for much longer, so that a large amount of the remaining grain is left intact. While pot barley would not technically be considered whole grain, and would lack some of the benefits of hulled barley, it is still a very reasonable nutritional choice and more nutrient dense than pearl barley. In many countries, pot barley is popular in soups - thus the origin of its name.
- Barley flakes: Flattened and sliced, barley flakes are similar in shape to rolled oats. Barley flakes can be made from hulled, hulless, or pearl barley, and can be significantly different in nutrient content for this reason.
- Barley grits: Barley that has been toasted and cracked, barley grits are similar in appearance to bulgar. Barley grits can be made from hulled, hulless, or pearl barley, and can be significantly different in nutrient content for this reason.
| Calories - 193 Protein - 3.5g Fat - 0.7g Cholesterol - 0 Carbohydrate - 44g Total dietary fiber - 6g Calcium - 17mg Iron - 2mg Magnesium - 35 mg Phosphorus - 85 mg Potassium -146 mg Sodium - 5 mg Zinc - 1.2 mg Copper - 0.16 mg | Manganese - 0.4 mg Selenium - 13.5 mcg Vitamin C - 0 Thiamin - 0.13 mg Riboflavin - 0.09 mg Niacin - 3.23 mg Pantothenic acid - 0.21 mg Vitamin B6 - 0.18 mg Folate - 25 mg Vitamin B12 - 0 Vitamin A - 11 IU Vitamin E - 0.01 mg Vitamin K - 1.25mcg |
(July 2003)
Barley, cooked
| Barley, cooked (Note: "--" indicates data is unavailable) | ||
| amount | 1.00 cup | |
| total weight | 200.00 g | |
| Basic Components | ||
|---|---|---|
| nutrient | amount | %DV |
| calories | 270.00 | 15.00 |
| calories from fat | 19.44 | |
| calories from saturated fat | 3.64 | |
| protein | 7.42 g | 14.84 |
| carbohydrates | 59.40 g | 19.80 |
| dietary fiber | 13.60 g | 54.40 |
| soluble fiber | 2.76 g | |
| insoluble fiber | 10.84 g | |
| sugar - total | 1.40 g | |
| monosaccharides | -- g | |
| disaccharides | -- g | |
| other carbs | 44.40 g | |
| fat - total | 2.16 g | 3.32 |
| saturated fat | 0.40 g | 2.00 |
| mono fat | 0.28 g | 1.17 |
| poly fat | 1.22 g | 5.08 |
| trans fatty acids | -- g | |
| cholesterol | 0.00 mg | 0.00 |
| water | 130.44 g | |
| ash | 0.60 g | |
| Vitamins | ||
| nutrient | amount | %DV |
| vitamin A IU | 0.00 IU | 0.00 |
| vitamin A RE | 0.00 RE | |
| A - carotenoid | 0.00 RE | 0.00 |
| A - retinol | 0.00 RE | |
| A - beta carotene | 0.00 mcg | |
| thiamin - B1 | 0.16 mg | 10.67 |
| riboflavin - B2 | 0.06 mg | 3.53 |
| niacin - B3 | 2.84 mg | 14.20 |
| niacin equiv | 4.90 mg | |
| vitamin B6 | 0.18 mg | 9.00 |
| vitamin B12 | 0.00 mcg | 0.00 |
| biotin | -- mcg | -- |
| vitamin C | 0.00 mg | 0.00 |
| vitamin D IU | 0.00 IU | 0.00 |
| vitamin D mcg | 0.00 mcg | |
| vitamin E alpha equiv | 1.20 mg | 6.00 |
| vitamin E IU | 1.78 IU | |
| vitamin E mg | 3.12 mg | |
| folate | 16.18 mcg | 4.04 |
| vitamin K | -- mcg | -- |
| pantothenic acid | 0.50 mg | 5.00 |
| Minerals | ||
| nutrient | amount | %DV |
| boron | -- mcg | |
| calcium | 25.60 mg | 2.56 |
| chloride | -- mg | |
| chromium | -- mcg | -- |
| copper | 0.64 mg | 32.00 |
| fluoride | -- mg | -- |
| iodine | -- mcg | -- |
| iron | 2.08 mg | 11.56 |
| magnesium | 44.40 mg | 11.10 |
| manganese | 0.62 mg | 31.00 |
| molybdenum | -- mcg | -- |
| phosphorus | 230.00 mg | 23.00 |
| potassium | 230.00 mg | 6.57 |
| selenium | 36.40 mcg | 52.00 |
| sodium | 1.34 mg | 0.06 |
| zinc | 1.56 mg | 10.40 |
| Saturated Fats | ||
| nutrient | amount | %DV |
| 4:0 butyric | -- g | |
| 6:0 caproic | -- g | |
| 8:0 caprylic | -- g | |
| 10:0 capric | -- g | |
| 12:0 lauric | -- g | |
| 14:0 myristic | -- g | |
| 15:0 pentadecanoic | -- g | |
| 16:0 palmitic | -- g | |
| 17:0 margaric | -- g | |
| 18:0 stearic | -- g | |
| 20:0 arachidic | -- g | |
| 22:0 behenate | -- g | |
| 24:0 lignoceric | -- g | |
| Mono Fats | ||
| nutrient | amount | %DV |
| 14:1 myristol | -- g | |
| 15:1 pentadecenoic | -- g | |
| 16:1 palmitol | -- g | |
| 17:1 heptadecenoic | -- g | |
| 18:1 oleic | -- g | |
| 20:1 eicosen | -- g | |
| 22:1 erucic | -- g | |
| 24:1 nervonic | -- g | |
| Poly Fats | ||
| nutrient | amount | %DV |
| 18:2 linoleic | -- g | |
| 18:3 linolenic | -- g | |
| 18:4 stearidon | -- g | |
| 20:3 eicosatrienoic | -- g | |
| 20:4 arachidon | -- g | |
| 20:5 EPA | -- g | |
| 22:5 DPA | -- g | |
| 22:6 DHA | -- g | |
| Other Fats | ||
| nutrient | amount | %DV |
| omega 3 fatty acids | -- g | -- |
| omega 6 fatty acids | -- g | |
| Amino Acids | ||
| nutrient | amount | %DV |
| alanine | 0.28 g | |
| arginine | 0.38 g | |
| aspartate | 0.46 g | |
| cystine | 0.16 g | 39.02 |
| glutamate | 1.94 g | |
| glycine | 0.26 g | |
| histidine | 0.16 g | 12.40 |
| isoleucine | 0.28 g | 24.35 |
| leucine | 0.50 g | 19.76 |
| lysine | 0.28 g | 11.91 |
| methionine | 0.14 g | 18.92 |
| phenylalanine | 0.42 g | 35.29 |
| proline | 0.88 g | |
| serine | 0.32 g | |
| threonine | 0.26 g | 20.97 |
| tryptophan | 0.12 g | 37.50 |
| tyrosine | 0.22 g | 22.68 |
| valine | 0.36 g | 24.49 |
| Other | ||
| nutrient | amount | %DV |
| alcohol | 0.00 g | |
| caffeine | 0.00 mg | |
| artif sweetener total | -- mg | |
| aspartame | -- mg | |
| saccharin | -- mg | |
| sugar alcohol | -- g | |
| glycerol | -- g | |
| inositol | -- g | |
| mannitol | -- g | |
| sorbitol | -- g | |
| xylitol | -- g | |
| organic acids | -- mg | |
| acetic acid | -- mg | |
| citric acid | -- mg | |
| lactic acid | -- mg | |
| malic acid | -- mg | |
| choline | -- mg | -- |
| taurine | -- mg | |
| Note: The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database. | ||
01 September 2011
MND spearheads redevelopment of Geylang Serai
Outdoor Pedestrian Mall (during Ramadan)
Street view of Civic Centre (Day)
Outdoor Pedestrian Mall (after development of future sale sites)
Interior of Civic Centre
Close-up on Public Plaza beside Civic Centre
Civic Centre and Public Plaza
Outdoor Pedestrian Mall (during Ramadan)
MND spearhead redevelopment of Geylang Serai
- Plans include preservation of Malay cultural heritage -
The Ministry of National Development (MND) today unveiled further details of its plans for the redevelopment of Geylang Serai, including the new plans for the current Malay Village.
This is following Prime Minister Lee Hsien Loong's announcement during the National Day Rally Speech on 14 August 2011.
Master Plan 2008
Under the Master Plan 2008, the Urban Redevelopment Authority (URA) announced that Paya Lebar Central, which Geylang Serai is located within, will be developed into a lively regional centre with a distinct cultural identity. The area will be a pedestrian-friendly commercial hub with offices, retail, hotels, as well as attractive public spaces.
Preserving the Malay Cultural Heritage
Plans are also in the pipeline for a new civic centre with a public plaza to be built next to the Geylang Serai Market. The working name for the new civic centre is 'Wisma Geylang Serai'. Currently, the 10,000 sqm centre is expected to house a Community Club, a Malay Heritage Gallery, Community Development Council offices and other community-related facilities. The civic centre will be developed by the People's Association (PA) together with other partners such as the National Arts Council (NAC) and National Heritage Board (NHB). The civic centre is expected to be completed by 2015/16.
There will be a 2,000 sqm public plaza beside the civic centre that will cater to cultural events such as performances as well as community events such as festive activities and bazaars.
To retain the annual Hari Raya festivities in the area, URA has also planned for wide pedestrian malls and attractive public areas along Geylang Road so as to provide high quality spaces for festive bazaars and community activities. URA will also be implementing street improvement works within the road reserve to support the annual Hari Raya bazaar while the development of the area takes place. The street improvement works are expected to be completed by June 2012.
Development plans
In order to realise these proposals, some existing developments will have to be phased out for redevelopment to take place. One of this is the Malay Village, a private commercial development built in 1989, whose lease will expire at the end of 2011. Apart from the civic centre and a public plaza, the Malay Village site will host commercial developments, and an access road to serve new developments.
However, to ensure that Malay trades remain in the area and have the opportunity to slowly evolve into new developments in Geylang Serai, the lease of Tanjong Katong Complex will be extended for another 10 years after the building is upgraded in around 2013. Existing tenants will have the opportunity to renew their leases after they expire in December 2012.
Next Steps
Mayor (South East District) & Senior Parliamentary Secretary (Defence & National Development) Dr Maliki Osman will be chairing a workgroup to guide the implementation of the Geylang Serai Precinct. Under this main workgroup, there will be 3 sub-groups:
| a. | Civic centre sub-group
|
| b. | Connectivity and urban design sub-group
|
| c. | Programming sub-group
|
Issued by: Ministry of National Development
Date: 18 August 2011
16 August 2011
15 February 2011
22 January 2011
20 January 2011
13 January 2011
World's Largest Goldfish discovered in Thailand
Source: Friday, April 02, 2010 - guinness world records
An enormous gold fish has been discovered on the west coast of Thailand in the Andaman Sea by a scuba-diver John Wigglesworth.
Craig Glenday, Editor-in-Chief of the annual Guinness World Records book was sent on-site to verify the authenticity of the claim as soon as the discovery was made and a report sent in by Mr. Wigglesworth.
The world-record accreditation organization has now confirmed that the goldfish, named Herbert by the scuba-diver, measures a staggering 2.5 meters long (8 feet 20 inches) by 1.70 meters tall (5 feet 57 inches). Recognizing the mammoth goldfish. This is a once in a lifetime discovery, we never imagined here at Guinness World Records we'd ever be measuring a goldfish that was actually bigger than the world’s tallest man. The tallest man in the world is Sultan Kösen from Turkey who stands at 2.46 meters (8 feet 1 inch) tall.
The giant goldfish is indeed a rare species, a mixed breed of the whale and goldfish variety that was released in the sea many years ago. “After evaluation, its size seems to have grown by one centimeter month after month as its age seems to be nearing two and a half years” says Professor Raymond Marshall, Chair of the Harvard Institute of Marine Biology.
The goldfish will remain in this part of the ocean as conditions appear to be optimal for its survival and a perfect environment for its continued growth and observation. Its development will be closely monitored by the Harvard Institute of Marine Biology so the scientists can develop their research on marine breeding process.
12 January 2011
蝶尾浅论
Source: 桑建华
玩蝶已经有10来年之久了，多少有点认识。现不避深浅，做一个评价。
其一：体形的变化，在几年前不管是如皋的，还是南通的蝶（其实可以说是一路的，两者在物理距离上也不过个把小时的摩托车路程），他们的体长似乎比现在长一些，可能大于4：3（身长：身高），而现在则接近1:1了。应该来说，体形的变化带来更多的美感，但是也带来了问题。我们可以发现，现在的蝶尾较以前容易载。在温度低于十度时，如果没有注意，则很容易成倾斜样，即头向下倾，而尾向上飘。一龄的问题还不是很大，如果到了二龄，发生的可能性变的很大，甚至可以说头尾倒置的，也不在少数。回头看看几年前，甚至是10年前，这种现象也发生，但是少的许多。
所以我个人认为，这与体短有一定的联系。我认为体长点还是有点好处的，虽然会损失一定的美感，但是能平衡其身体有什么不好！？
其二：尾的变化，尾应该有两个重要的变化。第一，尾变的似乎更大，且更有张力。无论这样讲，这是个好事，我个人认为，尾大，有张力这是蝶流行的重要因素。关于这一点，绝对是好事。第二个变化是，角度的变化。10年前，180度的蝶不多，更不要说200度了，而现在我们可以看到接近300度（尾到了眼部了），而且有锥回的风格。应该来说这样的变化也是一件好事，是业者努力的结果，尾的美感大大的增加了。问题是，由于过度追求尾的美感，同样也出了问题。我们可以看到，很多蝶其在水中的姿态不在飘逸，而是有歪向一边，其动感美也打了很大的折扣，甚至可以说丑陋！而且角度越大，其发生的可能性也越大。即使在鱼场上还是好好的，可是到了玩家手了，养一段时间尾也有歪的可能性。有人可能认为日本的土不是很好吗？有那么漂亮的尾为什么蝶就不行？我个人认为，土可以而蝶可能就难。为什么呢？我们可以看到土是三尾也的。在选蝶时，如果我们把三尾的也养大，我们可以看到，其尾歪的可能性不大，要远低于四尾的。而且土养在小园缸中，而蝶的爱好者有这样的条件吗？再说了土有了，为什么我们的蝶非要有，有不同有什么不好，有不同点，才有不同的市场定位！
有鉴于这一点，我个人认为，其尾的度数不应过大，以200度为适宜。过大的，那么容易歪，反而损失美感，得不偿失。
我在原文中介绍：身短增加了美感，但是也带来了问题。不可以否定体短的好处，问题是如果过于追求，那么必然会损失平衡，但也不能搞的过长。水斑应该很清楚，现在在小苗中找4：3的鱼反而不多了。当然具体是什么样的比例比较好，还需要和大家交流，而4：3仅仅是几年前的比例，在10年前体长还更长。当然我个人认为4：3是个不错的比例。
而且我个人认为，蝶以池养为主，对则面的要求就不多。可以看看日本的土，身体基本上也是4：3。
再来谈谈尾，尾现在变的很大了，我个人认为如高人这方面是做了很大的贡献的（我刚刚养蝶，在交流时，你们如皋人就明确的说明了选育时注意尾的大小）。
我很赞成这个说法。在自己的养蝶是也注意这个问题。
尾大和尾的角度是两回事。尾大绝对是好事，应该没有提出异议。
尾的角度大，尾确实很美丽了，但我个人认为会影响蝶的 动感美 。
所以我个人认为对尾的态度是：尾要继续大下去，角度以200为适宜。同时我们需要注意张力。
我们可以看到现在的碟，在池中游泳时，其姿态并不漂亮，尾有时似乎无力的下垂，即使静止是也是如此。至于游泳时歪向一边鱼和有其倾向的，要坚决的则视为垃圾。
附加，眼的问题，在10年前，不论是如蝶，还是南通蝶（现在南通基本上不养金鱼了），其左右眼是平行的，现在我们看到的眼应该比以前漂亮了，因为两眼有了一定角度的前倾。（买鱼的玩家，你们有没有注意眼？）
平行，不好看，向前倾斜一点似乎很好，而且，目前的角度正好（两眼的角度大约160度）。（以后买鱼不仅仅看大小的对称，而且要看角度的对称，有比较少数的鱼就左右不怎么对称）。我不知道为什么形成的，不知道是如皋人做了定向选择？似乎不是！
我猜想可能与身体的变化有关。身体其实有两个变化，其一，就是说体短了。其二，就是头小，嘴更小，腹部变粗。我发现体长的金鱼的眼也存在前倾。而且越满足“其二”，前倾的角度越大！。所以眼睛的变化可能于第二条原因有关。
好了回头看看满足条件的鱼是什么样的：一，在二龄且低温度时鱼毫不倾斜；二，尾大，角度200，且极富张力，一点也不下垂。
一二是对静的要求。
三，游泳是尾正，且有动感。四，活泼，不常静与水底。
三四是对动的要求。
另外，每年，我在繁殖的蝶中都会出现极少量珍珠鳞蝶尾（约1/5000~1/10000）。如果能满足碟尾的要求，也很漂亮。而且比珍珠鳞漂亮（尤其表现在色上）。我不养珍珠鳞蝶尾，所以没有继续，其他的业者不知对珍珠鳞蝶尾抱什么看法？
最后 我个人的观点，在蝶的选择上，我们很注意其得静态美，而不怎么注意其动感。虽然我们没有必要在动态上下多少工夫，但也不能视而不见。
蝶尾挑选
1、头部要宽，这样的鱼观赏效果好，而且一般鱼会长得比较快，骨架比较大；
2、蝶尾作为龙睛金鱼，自然以算盘珠型为上品，但现在蝶尾的眼球普遍偏小，不够凸出；
3、如蝶尾的血统比较好的话，胸鳍的末端一般较圆，这点可作为蝶尾品种纯度的考察点；
4、蝶尾分为平直型、反翘型和扇圆型，平直型在此处一般呈直线，而反翘和扇圆则为倒弧形；
5、蝶尾金鱼尾叶末端较宽，如此处较窄，有可能这是一尾从普通龙睛金鱼中挑选出来的尾部造型较好的鱼，也就是蝶尾金鱼的最初造型，品种不纯的表现。但扇圆尾造型的蝶尾相对会尖一些，这样左右尾叶才能形成扇圆造型；
6、蝶尾金鱼尾部开叉不宜太大，一般开叉为一条直线最好，但尾叶不能相磨，开叉角度最好不要超过15度，我的这尾金鱼就有些偏大了；
7和8、尾长和身长的比例，一般大于等于1：1的称为大蝶尾，小于1：1的称为小蝶尾；
9、蝶尾的尾叶边缘接近直线形，如凹弧明显，尾部就显得很瘦，观赏效果会下降，自然也是鱼品种不纯的表现；
10、头身交接处如为平缓的直线，则鱼的体型会较长，观赏价值会低一些。这里一般要求有一定角度，最好像鎏金金鱼那样为高背造型；
11、尾柄与尾座，一般要求鱼的尾柄短且粗壮，尾座最好呈半圆形展开，这样有利于尾部蝶尾造型的展现。以上这些是我自己在挑鱼养鱼过程中总结的一些经验，纯属从个人的审美观出发，如有不对希望大家指出，同时希望对大家在挑选蝶尾金鱼时有所帮助
