There is a staple food that tastes as smooth as oats; Nutrition is similar to oats, but it has not become a frequent visitor on the table like oats. This staple food is highland barley, also called rye.

Highland barley is mainly distributed in Qinghai and Tibet. Although we have hardly eaten it, it is the main food for Tibetan herders to survive. Some people say that it is a kind of buried "miscellaneous grains among network celebrities", but what is its nutrition? Let's take a look at this article.

Rich in β -glucan

β -glucan is a kind of water-soluble dietary fiber, which can reduce the source of blood cholesterol, increase the way of blood cholesterol, and thus reduce cholesterol, and high cholesterol will increase the risk of coronary heart disease, so it is recommended that friends with high cholesterol eat more oats and highland barley as staple foods.

The mechanism of β -glucan lowering cholesterol is as follows. If you want to know more, you can look at it.

β -glucan can hinder the absorption of cholesterol, thus reducing the source of cholesterol in the blood. Under normal circumstances, most bile acids released from gallbladder to intestine will be reabsorbed by intestinal wall and then transported to liver for reuse, but β -glucan can adsorb bile acids and excrete them with feces.

So bile acid is not enough, what should I do? The body has to use cholesterol to synthesize new bile acids, which increases the cholesterol pathway. [ 1]

Which has higher β -glucan content, highland barley or oat?

Actually, it's about the same. The data of specific research are as follows.

SIKORA et al. analyzed 65,438+0,700 oat resources. The results showed that there were 10 oats with β -glucan content above 6.7% and 10 oats with β -glucan content below 3.6%. The lowest and highest values are 1.8% and 7.5% respectively. [2]

Hou Dianzhi's detection results of 29 kinds of highland barley in China showed that the content of β -glucan was between 2.89% and 6.11%,with an average content of 3.88%. [3]

This is hard to say.

In terms of quantity, it is indeed highland barley that wins.

China food composition table shows that the iron content of highland barley is as high as 40.7 mg/100 g, which is 27 times that of pork tenderloin.

However, the detection results of 12 kinds of highland barley by Hong Zhou et al. were not so high, the lowest was about 5. 18 mg/100 g, the highest was about 26.99 mg/100 g, and the average was16.79mg/kloc.

Moreover, the iron in highland barley is trivalent iron, which is not easy to absorb. Because we don't know the specific absorption rate of iron in highland barley and pork tenderloin, it is really difficult to compare who supplements more iron.

However, in order to improve the utilization rate of iron in highland barley, we can eat more fresh fruits and vegetables, because their rich vitamin C can promote the absorption of trivalent iron.

In addition, when choosing highland barley, it is best to choose unpolished highland barley seed stew rice (which sells less), or make pasta with whole wheat flour directly made from highland barley, because a lot of iron will be lost in the process of grinding and peeling to go to aleurone layer, which is especially meaningful for vegetarian friends to supplement iron.

The β -glucan that everyone is most concerned about is increasing instead of decreasing.

The hulled highland barley seeds without grinding are just like hulled oat seeds and brown rice, which have rough taste and low public acceptance, so the highland barley sold online is basically hulled highland barley rice (which can be compared with white rice).

The grinding process will definitely lose nutrients, so what are the main nutrients lost?

Study [5] found that with the increase of grinding degree, the starch content increased, and the contents of protein, fat, ash and total dietary fiber decreased gradually, as shown in table.

But the content of soluble dietary fiber has increased, and β -glucan belongs to soluble dietary fiber. How much has it increased?

The seeds of highland barley were from 4.9 g/100 g to 5.6 g/100 g. Why did protein, fat, ash and insoluble dietary fiber decrease, but the content of β -glucan increased?

This is because β -glucan is mainly distributed in the cell wall of endosperm and aleurone layer, in which the cell wall of endosperm contains about 75% β-glucan, and the rest is basically endosperm after milling.

There are white, blue, purple and black highland barley in the market.

According to our common sense, black barley is naturally more nutritious. How to nutrition?

The study on 12 highland barley varieties showed that the anthocyanin content ranged from 7.43 to 53.58 μ g/g, with an average content of 14.87 μg/g, in which the anthocyanin content of black highland barley was the highest. [6]

Another study [7] found that the contents of antioxidant total phenols, flavonoids and vitamin E were the highest in black-grained highland barley by comparing 7 white highland barley, 2 purple highland barley and 6 black highland barley, among which:

Total phenol content: the highest content of black-grained highland barley is 59.09% higher than that of white-grained highland barley.

Flavone content: The highest content of black-grained highland barley is 66.67% higher than that of white-grained highland barley.

In addition, the protein content and dietary fiber content of black highland barley are also higher than those of white highland barley, so it is suggested to choose black highland barley, especially black highland barley.

This is about the nutritional knowledge of highland barley. Perhaps the most surprising thing for you is that the content of β -glucan increases after grinding, and the taste is better after peeling. I like to stew rice and chew QQ bombs directly with it. I like it very much.

How does everyone eat highland barley? In addition, which highland barley on the Internet has good quality and the price is close to the people. Parents recommend.

References:

[1] Rebecca Matthews, Alison Camille, Fang Yi Zhu, A Global Survey of Oat β -glucan Products and Heart-related Health Claims, Nutrition Review, Vol.78, Supplement No.77-99, August 2020, https://doi.org/ 1 0.

Sikora P, TOSH S M, BRUMMER Y, et al. Identification of oat strains with high β -glucan content and the location and chemical characterization of β -glucan in their kernels [J]. Food Chemistry, 20 13, 137:83- 9 1.

Hou Dianzhi, Shen Qunren. Analysis of nutritional and functional components of 29 kinds of highland barley in China [J]. Journal of China Food, 2020,20 (02): 289-298.

[4], Jason, Du Yan, Dangbin, Yang,,. Analysis and evaluation of nutrition and active components of Qinghai black highland barley [J]. Journal of Nuclear Agronomy, 202 1, 35 (07):1609-1618.

Ju Dong, Qi, Ren,. Comparative analysis of nutritional components and gelatinization characteristics of highland barley with different grinding reduction rates [J]. Grain and feed industry, 20 19(09): 1-3.

Meng Shengya, Zhang, Yu, Wen Huaying, Chen Feng. Comparative analysis of grain nutritional quality of Tibetan 12 highland barley varieties [J]. Barley and Cereals Science, 2019,36 (06):1-5.

Zhang Shuai, Wu Kunlun, Yao Xiaohua, Chi Dezhao. Analysis on the difference of nutritional quality and antioxidant active substances in different grain colors of highland barley [J]. Journal of Qinghai University, 2017,35 (02):19-27.

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