Categories
Herbs & Plants

Barley (Hordeum vulgare L)

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Botanical Name : Hordeum vulgare L
Family: Poaceae
Subfamily: Pooideae
Tribe: Triticeae
Genus: Hordeum

German botanical illustration of barley
German botanical illustration of barley (Photo credit: Wikipedia)

Species: H. vulgare
Kingdom: Plantae
Order: Poales

Synonyms:
Hordeum vulgare L.

HOAE Hordeum aegiceras Nees ex Royle
HODI2 Hordeum distichon L.
HOHE6 Hordeum hexastichon L.
HOHE3 Hordeum hexastichum L., orth. var.
HOIR Hordeum irregulare Aberg & Wiebe
HOSA4 Hordeum sativum Pers.
HOVUH Hordeum vulgare L. ssp. hexastichon (L.) Bonnier & Layens
HOVUT Hordeum vulgare L. var. trifurcatum (Schltdl.) Alef.

Common Name:  Two-Rowed Barley

Barley  (The Old English word for ‘barley’ was bære, which traces back to Proto-Indo-European and is cognate to the Latin word farina “flour”. The direct ancestor of modern English “barley” in Old English was the derived adjective bærlic, meaning “of barley”. The first citation of the form bærlic in the Oxford English Dictionary dates to around 966 AD, in the compound word bærlic-croft.   The underived word bære survives in the north of Scotland as bere, and refers to a specific strain of six-row barley grown there. The word barn, which originally meant “barley-house”, is also rooted in these words)

Habitat : Probably barley is native to Middle East, from Afghanistan to northern India; now widely cultivated in all temperate regions from Arctic Circle to high mountains in the tropics. The earliest remains so far discovered are from Iran (ca 7900 BC), but we still do not know that it originated there or in Egypt, Etiopia, the Near East or Tibet (Foster, 1981).

Description:
Barley (Hordeum vulgare L.), a member of the grass family.It is an annual herb with stems erect, stout, tufted, 60–120 cm tall; leaves few, alternate, linear-lanceolate, the upper one close to the spike, blades up to 25 cm long, about 1.5 cm broad; sheath smooth, striate; ligules short, membranous; spikes terminal, linear-oblong, compressed, up to 20 cm long, densely flowered; spikelets sessile, arranged in threes on two sides of a flattened rachis, all fertile (6-rowed types), or lateral ones barren and occasionally rudimentary (2-rowed types); glumes 2, narrow, small, short-awned, enclosing 3 spikelets; lemma lanceolate, 5-ribbed, tapering into a long straight or recurved awn; palea slightly smaller than the lemma with margins inflexed; stamens 3; caryopsis ellipsoid, about 0.9 cm long, short-pointed, grooved on inner face, smooth, free or adherent to palea, or both lemma and palea. Seeds 30,870/kg (Reed, 1976).

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Cultivation:
Seed sown broadcast or in shallow furrows about 22 cm apart, dropped through a drill. Depth of sowing 1.3–4.5 cm. Seeding rates vary from 67 to 101 kg/ha. Crop requires very little interculture or weeding. In dry areas 2–3 waterings are required after sowing. In India, seed sown in Oct.–Nov., and harvested by late March or early April. In Punjab, sowing as late as early Jan. Crop may be raised under both rainfall and irrigated conditions. Crop grown pure, or in mixtures with gram, pea, lentil, berseem, rape, mustard, or linseed. Sometimes grown with wheat. Irrigation increases yields, irrigated crops containing less nitrogen. A light harrowing after first irrigation when crop is about 20 cm tall, gives up to 10% higher yields. Barley is usually grown without any Special manuring. However, an application of fertilizers containing nitrogen, phosphorus, or potash, in various combinations, influence yield and quality of grain. Additional nitrogen increases yield of straw and grain, but in larger doses, nitrogen increases the protein content and affects its brewing quality. Phosphate fertilizers lower the protein content considerably and influence formation and ripening of grain. Lodging, when it occurs, causes loss in quality and yield of crop, and may be due to poor root system, disease infection, weak straw, or storm damage.

Harvesting:
Dry warm weather is favorable for grain ripening. Barley is ready for harvest in about 4 months after sowing; some varieties in 60 days. Plants are either pulled out or cut with sickles and sheaves stacked for about a week or more. Grain is threshed out by beating with sticks or trampled by oxen (India). Barley plants are fed green or as hay to livestock. In some areas, stalks are cut 2 or 3 times without marked injury to grain yield. For hay, plants are cut while still green after heads are well formed. Dry stalks and leaves obtained during threshing are also useful as cattle feed. Barley, like wheat, is stored in bulk or in bags or in underground pits in bulk. Straw is used as roughage for livestock and bedding, for making hats and packing and for manufacture of cellulose pulp. Barley fed to stock alone or mixed with other grains, usually crushed or ground to meal and mixed with other foodstuffs, particularly useful for pigs and horses, less so for cattle.

Uses:
Barley is the fourth most important cereal in the United States, but ca 50% is used for livestock fodder, 37% for the brewing industry (80% for beer, 14% distilled alcohol, 6% malt syrup). Beer is no johnny-come-lately; Clay documents at least 8000 years old have depicted barley beer making. Until the sixteenth century, barley flour was used instead of wheat to make bread (Bukantis and Goodman, 1980). Winter barley furnishes nutritive pasturage without seriously reducing yields.It is used as a component of various health foods. It is used in soups and stews, and in barley bread of various cultures. Barley grains are commonly made into malt in a traditional and ancient method of preparation. In India, a cooling drink called sattu is made from barley. Barley flour is produced by milling the grains or as a by-product in pearl barley manufacturing. Flour of good quality obtained by milling pearl barley. Barley flour unsuitable for use alone in bread-making; used with 10–25% wheat flour for various purposes. Ashes of leaves used in Patna (India) in preparation of cooling sherbets. High protein barleys are generally valued for food and feeding, and starchy barley for malting. Two-rowed barley contains more starch than six-rowed types (Reed, 1976).

You may click to see Purity Indian Barley

Barley was one of the first domesticated grains in the Fertile Crescent, an area of relatively abundant water in Western Asia and near the Nile river of northeast Africa. The grain appeared in the same time as einkorn and emmer wheat. Wild barley (H. vulgare ssp. spontaneum) ranges from North Africa and Crete in the west, to Tibet in the east. The earliest evidence of wild barley in an archaeological context comes from the Epipaleolithic at Ohalo II at the southern end of the Sea of Galilee. The remains were dated to about 8500 BC. The earliest domesticated barley occurs at Aceramic Neolithic sites, in the Near East such as the Pre-Pottery Neolithic B layers of Tell Abu Hureyra, in Syria. Barley has been grown in the Korean Peninsula since the Early Mumun Pottery Period (circa 1500–850 BC) along with other crops such as millet, wheat, and legumes.

In the Pulitzer Prize-winning book Guns, Germs, and Steel, Jared Diamond argues that the availability of barley, along with other domesticable crops and animals, in southwestern Eurasia significantly contributed to the broad historical patterns that human history has followed over approximately the last 13,000 years; i.e., why Eurasian civilizations, as a whole, have survived and conquered others.

Barley beer was probably the first drink developed by Neolithic humans.Barley later on was used as currency. Alongside emmer wheat, barley was a staple cereal of ancient Egypt, where it was used to make bread and beer. The general name for barley is jt (hypothetically pronounced “eat”); šma (hypothetically pronounced “SHE-ma”) refers to Upper Egyptian barley and is a symbol of Upper Egypt. The Sumerian term is akiti. According to Deuteronomy 8:8, barley is one of the “Seven Species” of crops that characterize the fertility of the Promised Land of Canaan, and it has a prominent role in the Israelite sacrifices described in the Pentateuch (see e.g. Numbers 5:15). A religious importance extended into the Middle Ages in Europe, and saw barley’s use in justice, via alphitomancy and the corsned.

In ancient Greece, the ritual significance of barley possibly dates back to the earliest stages of the Eleusinian Mysteries. The preparatory kykeon or mixed drink of the initiates, prepared from barley and herbs, referred in the Homeric hymn to Demeter, whose name some scholars believe meant “Barley-mother”. The practice was to dry the barley groats and roast them before preparing the porridge, according to Pliny the Elder’s Natural History (xviii.72). This produces malt that soon ferments and becomes slightly alcoholic.

Pliny also noted barley was a special food of gladiators known as hordearii, “barley-eaters”. However, by Roman times, he added that wheat had replaced barley as a staple.

Tibetan barley has been a staple food in Tibet since the fifth century AD. This grain, along with a cool climate that permitted storage, produced a civilization that was able to raise great armies. It is made into a flour product called tsampa that is still a staple in Tibet.  The flour is roasted and mixed with butter and butter tea to form a stiff dough that is eaten in small balls.

In medieval Europe, bread made from barley and rye was peasant food, while wheat products were consumed by the upper classes.  Potatoes largely replaced barley in Eastern Europe in the 19th century

Constituents: vitamins, minerals, and amino acids: beta-carotene, betaine, biotin, boron, copper, iron, lutein, magnesium, niacin, riboflavin, and thiamine. alpha-linoleic acid, oryzanol, potassium, selenium, zinc, and the tocopherols that make up vitamin e

Medicinal Uses:
Folk Medicine :
According to Hartwell (1967–1971), barley is used in folk remedies for cancer (esp. of stomach and uterus), and tumors (of the abdomen). The seed meal is a folk remedy for cancer of the uterus, inflammatory and sclerotic tumors and gatherings, and parotid gland tumors. The seed flour is used for condylomata of the anus, tumors behind the ears, scirrhus of the testicles and spleen, and whitlows. Cataplasms derived from the seed are also believed to help breast cancers (Hartwell, 1967–1971). Reported to be antilactagogue, demulcent, digestive, diuretic, ecbolic, emollient, expectorant, febrifuge, and stomachic, barley is a folk remedy for bronchitis, burns, cancer, catarrh, chest, chilblains, cholecystosis, cholera, cough, debility, diarrhea, dyspepsia, fever, inflammation, measles, phthisis, puerperium, sores, and urogenital ailments (Duke and Wain, 1981). Other folk medicinal details are presented in Medicinal Plants of the Bible (Duke, 1983a). Barley grain is demulcent and easily assimilable, and used in dietary of invalids and convalescents. Pearl barley is form commonly used. Powdered parched grains used in form of a gruel for painful and atonic dyspepsia. Barley water with honey prescribed for bronchial coughs, and with gum arabic used for soothing irritations of the bladder and urinary passage. Iranians have a saying, “What has disease to do with men who live upon barley-bread and buttermilk?”

Barley grain is an excellent food for convalescence, either in the form of porridge or as a decoction of the seed. It is soothing to the throat and provides easily assimilated nutrients. It can also be taken to clear catarrh. Its demulcent properties soothes inflammation of the gut and urinary tract. It is commonly given to children suffering minor infections or diarrhoea and is particularly recommended as a treatment for feverish states and in catarrhal affections of the respiratory and urinary organs. Made into a poultice, the seed is an effective remedy for soothing and reducing inflammation in sores and swellings. Modern research has shown that barley may be of aid in the treatment of hepatitis, whilst other trials have shown that it may help to control diabetes. Barley bran may have the effect of lowering blood cholesterol levels and preventing bowel cancer.
Other Uses: The stems, after the seed has been harvested, have many uses. They are a source of fibres for making paper, a biomass for fuel etc, they can be shredded and used as a mulch

Known Hazards:
Science 205 (Aug. 24, 1979, p. 768) reported that 70% of 158 European beers analyzed contain 1–68 ppb NDMA (N-nitrosodimethylamine), dark beer containing more than light beer. American beer testing (some foreign, some domestic) showed only 0.7–7 ppb. Both concluded that the NDMA may be an artifact produced in drying or kilning the barley malt. Other chemical details can be found in two fine source books, the Wealth of India (C.S.I.R., 1948–1976) and Hager’s Handbook (List and Horhammer, 1969–1979).

Disclaimer : The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplement, it is always advisable to consult with your own health care provider

Resources:
http://en.wikipedia.org/wiki/Barley
http://plants.usda.gov/java/profile?symbol=HOVU
http://www.hort.purdue.edu/newcrop/duke_energy/Hordeum_vulgare.html

http://www.pfaf.org/user/Plant.aspx?LatinName=Hordeum+distichon

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Categories
Herbs & Plants

Sorghum halepenese

Botanical Name: Sorghum halepenese
Family: Poaceae
Genus: Sorghum
Species: S. halepense
Kingdom: Plantae
Order: Poales

Common names : Johnson grass,Johnsongrass, Aleppo grass, Aleppo milletgrass

Habitat :Sorghum halepenese  is native to the Mediterranean region, but growing throughout Europe and the Middle East

Description:
Johnsongrass is a tall (up to 8 ft. [2.4 m]), rhizomatous, perennial grass that invades open areas throughout the United States. The 2 ft. (0.6 m) long, lanceolate leaves are arranged alternately along a stout, hairless, somewhat upward branching stem and have distinct, white midribs. Flowers occur in a loose, spreading, purplish panicle. Johnsongrass is adapted to a wide variety of habitats including open forests, old fields, ditches and wetlands. It spreads aggressively and can form dense colonies which displace native vegetation and restrict tree seedling establishment. Johnsongrass has naturalized throughout the world, but it is thought to be native to the Mediterranean region. It was first introduced into the United States in the early 1800s as a forage crop.

click & see the pictures

Edible Uses: Seed – The seeds are eaten raw or cooked. It can be used whole in a similar manner to rice or millet, or it can be ground into a flour and used as a cereal in making bread, cakes etc.

Medicinal Uses:
The seed is demulcent and duretic. A folk remedy for blood and urinary disorders.

Root juice (ca. 15 ml) mixed with long pepper (Piper longum) paste (ca. 5 gm) is given for the treatment of gonorrhoea by the
Lodhas. Root juice mixed with a pinch of table salt is given as a tonic in fever by the Santals. Grains
are boiled and given to the patient to cure dysentery by the Rabhas. Most of
the tribes of the state mix the root juice with ‘Pachai’ (Rice beer) to increase its potency.

Other Uses:
The grass is a potential source of biomass with yields of up to 19 tonnes per hectare.

Known Hazards: The pollen can induce hay fever.

Disclaimer:
The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplements, it is always advisable to consult with your own health care provider.

Resources:
http://www.invasive.org/browse/subinfo.cfm?sub=3075
http://www.invasivespeciesinfo.gov/plants/johnsongrass.shtml
http://www.invasive.org/browse/subinfo.cfm?sub=3075
http://www.herbnet.com/Herb%20Uses_IJK.htm

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Categories
Herbs & Plants

Sorghum

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Botanical Name : Sorghum bicolor
Family: Poaceae
Genus: Sorghum
Species: S. bicolor
Kingdom: Plantae
Order: Poales

Common Names: Broom Corn ,Sorghum,Durra , Jowari

Habitat:  Sorghum originated in northern Africa, and is now cultivated widely in tropical and subtropical regions.

Description:
Sorghum  is typically an annual, but some cultivars are perennial.It grows in clumps that may reach over 4 metres high. The grain is small, ranging from 3 to 4 mm in diameter. Sweet sorghums are sorghum cultivars that are primarily grown for foliage; they are shorter than those grown for grain.
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S. bicolor is the cultivated species of sorghum; its wild relatives make up the botanical genus Sorghum.

Cultivation:
The species can grow in arid soils and withstand prolonged droughts.  It has four features that make it one of the most drought-resistant crops of all.

*It has a very large root-to-leaf surface area.
*In times of drought it will roll its leaves to lessen water-loss by transpiration.
*If drought continues it will go into dormancy rather than dying.
*Its leaves are protected by a waxy cuticle.

Richard Pankhurst reports (citing Augustus B. Wylde) that in 19th-century Ethiopia, Durra was “often the first crop sown on newly cultivated land”, explaining that this cereal did not require the thorough ploughing other crops did, and its roots not only decomposed into a good fertilizer, but they also helped to break up the soil while not exhausting the subsoil.

Edible Uses:
Sorghum is cultivated in many parts of Asia and Africa, where its grains are used to make flat breads that form the staple food of many cultures.  The grains can also be popped in a similar fashion to popcorn.

In India, where it is commonly called Jwaarie, Jowar, Jola, or Jondhahlaa, sorghum is one of the staple sources of nutrition. An Indian Bread or Jowar Rotti or Jolada rotti is prepared from this grain. In this country and in other places, sweet sorghum stalks are used for producing biofuel by squeezing the juice and then fermenting into ethanol.  Texas A&M University in the United States is currently running trials to find the best varieties for ethanol production from sorghum leaves and stalks in the USA.

In Korea it is cooked with rice, or its flour is used to make cake that is called Susu bukkumi.

Mediucinal Uses:
Sorghum is a folk remedy for cancer, epilepsy, flux, and stomachache. The root is used for malaria in southern Rhodesia; the seed has been used for breast disease and diarrhea; the stem for tubercular swellings. In India, the plant is considered anthelminthic and insecticidal, and in South Africa, in combination with Erigeron canadense., it is used for eczema. In China, where the seeds are used to make alcohol, the seed husk is braised in brown sugar with a little water and applied to the chest of measles patients. The stomachic seeds are considered beneficial in fluxes. Curacao natives drink the leaf decoction for measles, grinding the seeds with those of the calabash tree (Cresentia) for lung ailments. Venezuelans toast and pulverize the seeds for diarrhea. Brazilians decoct the seed for bronchitis, cough and other chest ailments, possibly using the ash for goiter. Arubans poultice hot oil packs of the seeds on the back of those suffering pulmonary congestion. According to Grieve’s Herbal, a decoction of ca 50 g seed to a liter of water is boiled down to ca 1/2 liter as a folk medication for kidney and urinary complaints.   The inflorescence is astringent and hemostatic. Sorghum contains such hard-to-find nutrients as iron, calcium and potassium. Before the invention of the daily vitamins, many doctors prescribed sorghum as a daily supplement for those low in these nutrients.

Other Uses:
The species can be used as a source for making ethanol fuel, and in some environments may be better than maize or sugarcane, as it can grow under harsher conditions.[1] It typically has protein levels of around 9 percent, enabling dependent human populations to subsist on it in times of famine, in contrast to regions where maize has become the staple crop. It is also used for making a traditional corn broom.[5]

The reclaimed stalks of the sorghum plant are used to make a decorative millwork material marketed as Kirei board.

Sweet sorghum syrup is known as molasses in some parts of the U.S., although it is not true molasses.

In China, sorghum is fermented and distilled to produce maotai, which is regarded as one of the country’s most famous liquors. Sorghum was ground and the flour was the main alternative to wheat in north China for a long time.

Disclaimer:
The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplements, it is always advisable to consult with your own health care provider.

Resources:
http://en.wikipedia.org/wiki/Sorghum_bicolor
http://www.herbnet.com/Herb%20Uses_AB.htm
http://www.about-garden.com/a/en/2343-sorghum-bicolor-broom-corn/

Categories
Pediatric

Baby’s First Solid Food

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Around the middle of your baby’s first year,(about between 4 to 5  months or sometimes just after 6 months) she or he should be ready to start solids. This coincides with two events: your baby’s decreasing iron stores and her developmental readiness. Before starting solids, be sure to discuss this with your pediatrician. In addition, to determine whether your baby may be ready for solid foods,(You may click & take  a Solid Food Quiz.:)
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Rice cereal as a first food
Rice cereal is typically the first complementary food introduced to infants. It’s made with gentle ingredients, and its smooth, fine texture is developmentally appropriate for your baby. Usually, oatmeal is the second cereal offered.Wait about three days in between each cereal to see how your baby tolerates them. Watch for signs of allergy or intolerance such as diarrhea, rash, or vomiting. If any of these occur, stop feeding your baby that variety and contact your pediatrician. Offer Mixed Grain Cereals and Cereals with Fruit only after your baby has mastered rice and oatmeal cereals.

Mix it up
Your baby’s first bite of “solids” should look more like thin milk. Mix one tablespoon of cereal with four to five tablespoons of breastmilk or formula until it has a souplike consistency.

It’s show time
To start solids, pick a time of day when your baby is in good spirits, wide awake, and mildly hungry. A quiet time is best so you don’t need to worry about rushing through a feeding.

•Get the appropriate spoon. Use a small baby-size spoon that’s coated to protect your baby’s tender gums.

•Protect your baby’s clothes. Cover your baby with a large, washable bib.

•Take a picture. Have your camera or video camera ready.

•Let her explore. Because your baby will probably try to grab the spoon anyway, place a dab of cereal on her high chair tray so she can “finger paint” with it and become familiar with its texture before you start feeding.

•Before you start.
Breastfeed your baby or give her a bottle to take the edge off her hunger so she won’t be fussy. Don’t reduce the time you spend nursing or the ounces of breastmilk or formula you offer. This assures you that your baby still gets adequate nourishment for growth, regardless of how much—and which—solid food baby  eats.

•Feed baby her new food!
Give her one to two teaspoons at first in half spoonfuls. Sit facing your baby and hold the spoonful of food about 12 inches from her face.

Wait until she’s paying attention before putting the spoon up to her mouth. For the first bite try putting a dab of cereal on her lip. If she’s agreeable to that first taste, put the next bite into her mouth when she opens it. Feed your baby as slowly or as rapidly as she wants.

•Try cereal again. Don’t be surprised if your baby’s first taste pops right back out onto her tongue. It’s a natural reflex. Eventually she’ll swallow more than she spits out. If your baby seems unhappy about this experience, give it up for now and try again in a week.

•Follow with breastmilk or formula. Once you’ve offered your baby cereal, breastfeed your baby or offer her a bottle.

You may click to see:->Easy Homemade Baby Food & Baby Food Recipes Tasty, Nutritious & Full of Love for your Baby   :

->How to Make Your Own Baby Food at Home;

->Introducing solid foods

-> MAKING BABY FOOD

->How to Make Your own Baby Food: Homemade Baby Food Recipes
Resources:
http://www.gerber.com/AllStages/Nutrition_And_Feeding/Your_babys_first_solid_food.aspx?sourceId=1&mediumId=4&adVersion=5250257575&campaign=Gerber>Food_Products&adGro

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Categories
Healthy Tips

The Fibre-Cholesterol Connection

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High level of cholesterol is related to the intake of processed foods, sedentary lifestyle, nutrient deficiencies and stress. Many people think that cholesterol in the diet is directly responsible for cholesterol in the blood.

So, all they have to do is to cut out high-cholesterol foods and their blood cholesterol will become normal. This is a misconception. Merely cutting down on dietary cholesterol will have an insignificant effect on blood cholesterol.

Relying on a low cholesterol diet to lower blood cholesterol probably won’t work for most people. When the body is fed with high cholesterol foods like eggs, red meat, high fat dairy products, the excess cholesterol is metabolised and excreted leaving blood levels unchanged. Further more, the liver compensates for the excess intake of cholesterol by reducing its own production so that the blood levels of cholesterol do not rise. All this happens if the person is leading a healthy lifestyle, consuming a lot of antioxidants in the form of fruits and vegetables; eating whole food in the form of whole grain cereals, whole grain pulses and avoiding processed and refined foods in addition to exercising. All these factors insulate him from mishandling dietary cholesterol.

On the other hand, if he is living a life of stress and eating the regular fat-food fare as well as a diet rich in cholesterol, namely eggs, red meat and saturated fat in animal foods, then his body metabolises dietary cholesterol differently. The liver then, does not act as a safeguard, instead it allows the excess dietary cholesterol to enter the blood stream and subsequently stores it in the blood vessels and coronary arteries. Such people get affected by cholesterol rich foods and benefit from reducing their dietary cholesterol intake. This only justifies the phrase `one man’s food is another man’s poison’.

Whatever be the reason of raising blood cholesterol, the answer is quite simple. When you increase your intake of soluble fibre, it helps bring down the blood cholesterol dramatically. A point to note here is that fibre occurs exclusively in plant food. Animal foods like chicken, fish, meat, beef, cheese, eggs, milk, have little or no fibre to boast of. Fresh, raw unpeeled fruits and vegetables are high in fibre. Cooking vegetables especially the way we do it in Indian cooking (soggy and overcooked) destroys much fibre.

Juices have little or no fibre. similarly, unrefined grains products like dalia (broken wheat), whole wheat flour, wheat puffs, brown rice, jowar and bajra flour, whole dals like channa, rajma, chowli, beans, etc. are high in fibre.

Breads and biscuits high in fibre will list `whole wheat flour’ and not just `wheat flour’, as their chief ingredient on the label. Wheat bran is one of the highest fibre foods known because its fibre content is about 50 per cent. There is no doubt that a diet rich in soluble fibre can lower blood cholesterol, blood pressure and prevent strokes as well as heart attacks.

So how much fibre should you eat? It has been seen that in most Asian countries incidence of heart disease and diabetes is low. People in these countries consume anywhere between 40-60 gms of fibre per day. An intake of 35-40 gms of fibre is recommended to prevent heart disease. To increase the fibre content of your diet and thereby reduce cholesterol levels, all you have to do is follow the table.

MUST HAVE :-

– Unpeeled fruits and vegetables
– Whole wheat bread (please note whole wheat bread is not the same as brown bread)
– Fresh fruits
– Brown rice or wild rice
– Whole grain dals like channa, rajma, black dal chowli, green mung
– Whole wheat flour
– Popped corn and puffed wheat
– Snack on high fibre biscuits like those made from millets or bran or soya bean or whole wheat flour
– Skimmed milk
– Red wine

BEWARE OF :-

– Peeled fruits and vegetables
– White bread
– Fruit juices
– Polished white rice
– Animal protein
– White flour ( maida )
– Potato chips and fried sev
– Maida biscuits, where the label reads as ‘wheat flour’ as their main ingredient
– Whole milk
– Any other form of alcohol

Source: The Times Of India

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