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Barley is a healthy cereal. Since ages it is used for bread making, beverages and other dishes. During recent past the use of barley reduced and superseded by wheat. However, barley has gained the attention of dietitians and physicians world wide because of more health benefits as compared to wheat. Barley was a favorite food of Prophet Muhammad (SAW). Barley. 1. Rich in Many Beneficial Nutrients. Whole grain barley contains a range of vitamins, minerals and other beneficial plant compounds. Soaking or sprouting your barley can improve absorption of these nutrients. 2. Reduces Hunger and May Help You Lose Weight. Barley contains soluble fiber, which reduces hunger and enhances feelings of fullness. It may even promote weight loss. 3. Insoluble and Soluble Fiber Content Improves Digestion. Barley’s high fiber content helps food move through your gut and promotes a good balance of gut bacteria, both of which play important roles in digestion and IBS. 4. May Prevent Gallstones and Reduce Your Risk of Gallbladder Surgery. The type of insoluble fiber found in barley may prevent the formation of gallstones, helping your gallbladder function normally and reducing your risk of surgery. 5. Beta-Glucans May Help Lower Cholesterol. The type of insoluble fiber found in barley appears to reduce cholesterol levels by preventing its formation and increasing its excretion through the feces. 6. May Reduce Heart Disease Risk. Regularly adding barley to your diet may reduce risk factors for heart disease, such as high blood pressure and “bad” LDL cholesterol. 7. Magnesium and Soluble Fiber May Protect Against Diabetes. Whole-grain barley may help improve insulin production and reduce blood sugar levels, both of which may reduce the likelihood of type 2 diabetes. 8. May Help Prevent Colon Cancer. Fiber and other beneficial compounds found in barley may fight off certain types of cancer, particularly those of the colon. However, more research is needed. A Good Source of Nutrients Barley is a whole grain that is packed with nutrients. It doubles in size when it cooks, so keep that in mind when reading the nutrition facts. One-half cup (100 grams) of uncooked, hulled barley contains the following nutrients: • Calories: 354 • Carbs: 73.5 grams • Fiber: 17.3 grams • Protein: 12.5 grams • Fat: 2.3 grams • Thiamine: 43% of the Reference Daily Intake (RDI) • Riboflavin: 17% of the RDI • Niacin: 23% of the RDI • Vitamin B6: 16% of the RDI • Folate: 5% of the RDI • Iron: 20% of the RDI • Magnesium: 33% of the RDI • Phosphorus: 26% of the RDI • Potassium: 13% of the RDI • Zinc: 18% of the RDI • Copper: 25% of the RDI • Manganese: 97% of the RDI • Selenium: 54% of the RDI The main type of fiber in barley is beta-glucan, a soluble fiber that forms a gel when combined with fluid. Beta-glucan, which is also found in oats, may help lower cholesterol and improve blood sugar control. Additionally, barley contains antioxidants such as vitamin E, beta-carotene, lutein and zeaxanthin, which help protect against and repair cell damage caused by oxidative stress. SUMMARY Barley contains many important vitamins, minerals and antioxidants. What’s more, it’s a good source of beta-glucan, a fiber which may help lower cholesterol and blood sugar. Energy (calories) 354 352 1,600–3,000 Protein (g) 12.5 9.9 46–56 Fat (g) 2.3 1.2 20–35 Carbohydrate (g) 73.5 77.7 45–65 Fiber (g) 17.3 15.6 22.4–33.6 Calcium (milligrams [mg]) 33 29 1,000–1,200 Iron (mg) 3.6 2.5 8–18 Magnesium (mg) 133 79 320–420 Phosphorus (mg) 264 221 700 Potassium (mg) 452 280 4,700 Sodium (mg) 12 9 2,300 Manganese (mg) 1.9 1.32 1.8–2.3 Selenium (micrograms [mcg]) 37.7 37.7 55 Folate (mcg) 19 23 400 Barley is also a rich source of B vitamins, including niacin, thiamin, and pyridoxine (vitamin B-6). It also contains beta-glucans, a type of fiber that scientists have linked Trusted Source to various health benefits. #Barley #pearlBarley #Sattoo #BarleyWater #HealthyFood #Sunnah #ProphetMuhammad #FavoriteFood #Cholesterol #BetaGlucan #VitaminB