Tsire-tsiren chana (Cicer arietinum) na cikin gidan wake kuma ana noman su ne saboda irin su da ake ci, wanda aka fi sani da chana ko wake garbanzo.
Ganyen shukar chana ganye ne mai hade kuma ya ƙunshi nau’i-nau’i na ƙananan ganye. Kowane ɗan ganye yana da siffar kwai mai ɗanɗano mai serrated. Ganyen yawanci launin kore ne mai haske zuwa matsakaici kuma an jera su a madadin tare da tushe.Tushen shukar chana ganye ne kuma a tsaye, yana girma zuwa tsayi daban-daban dangane da iri da yanayin girma. Mai tushe na iya samun ɗan ja ko launin ruwan toka, musamman idan suna ƙanana.
Furen chana yawanci fari ne ko ruwan hoda mai haske kuma ana samar da su a cikin gungu. Suna da siffar furen pea mai halaye tare da furen tuta (babban fure na sama) fuka-fukai guda biyu da furen keel (fure biyu da aka haɗa a ƙasa). Ƙudan zuma suna ziyartar furannin, waɗanda ke taimakawa wajen takin.
Bayan samun nasarar pollination, furannin chana suna girma zuwa pods. Ƙwayoyin suna da tsayi kuma sun lankwasa, sun ƙunshi iri na chana da yawa a ciki. Ƙwayoyin suna farawa da kore kuma a hankali suna juya launin rawaya, m ko launin ruwan kasa yayin da suka balaga.
Bangaren da ake ci na shukar chana shine irinsa, wanda aka fi sani da chana ko wake garbanzo. Waɗannan iri suna zagaye, wani lokacin ɗan rashin daidaituwa a cikin siffar kuma suna zuwa cikin launuka daban-daban kamar m, launin ruwan kasa, baki ko greenish. Iri suna da ƙarfi mai ƙarfi da ɗanɗano mai gina jiki idan an dafa su. Ana iya amfani da su a cikin jita-jita iri-iri.
Tsire-tsire na chana suna da tsarin taproot, tare da tushe na farko wanda ke girma zurfi cikin ƙasa don ɗaura shuka da samun ruwa da abubuwan gina jiki. Taproot sau da yawa yana haɓaka tushen gefe don tallafawa girma da haɓakar shuka.
Tsawon tsire-tsire na chichiya na iya bambanta dangane da abubuwa kamar nau’in, yanayin girma, da ayyukan nomawa. Gabaɗaya sun kai kusan inci 20 zuwa 50 (50 zuwa 125 cm) tsayi.
Karanta Hakanan: Shawarar Tsawon Lokacin Ƙyan Ƙwai tare da Bukatar Zazzabi
Fa’idodin Lafiya na Chickpea (Cicer Arietinum)
Chickpeas, yayin da aka fi saninsu da tushen abinci mai gina jiki, suna ba da wasu fa’idodin kiwon lafiya saboda abubuwan gina jiki. Ga wasu hanyoyin da chickpeas zasu iya ba da gudummawa ga lafiyar ku:
1. Mai Arzikin Fiber: Chickpeas suna da yawan fiber na abinci, mai narkewa da maras narkewa. Wannan abun ciki na fiber yana taimakawa narkewa, yana haɓaka motsin hanji na yau da kullun, kuma yana taimakawa hana maƙarƙashiya. Hakanan yana iya ba da gudummawa ga jin daɗin koshi, yana yiwuwa yana taimakawa wajen sarrafa nauyi.
2. Lafiyar Narkewa: Fiber a cikin chickpeas yana tallafawa lafiyayyen hanji ta hanyar haɓaka haɓakar ƙwayoyin cuta masu amfani. Wannan na iya inganta lafiyar hanji gabaɗaya kuma yana iya samun kyakkyawan tasiri akan yanayi kamar ciwon hanji mai ban haushi (IBS) da cututtukan hanji (IBD).
3. Daidaita Sugar na Jini: Chickpeas suna da ƙarancin glycemic index, ma’ana suna haifar da jinkirin hauhawar matakan sukari na jini. Wannan na iya zama da amfani ga mutanen da ke da ciwon sukari ko waɗanda ke da niyyar sarrafa matakan sukari na jini.
4. Lafiyar Zuciya: Chickpeas tushe ne mai kyau na furotin na tushen shuka, wanda zai iya taimakawa rage yawan kitsen mai daga tushen dabbobi.
Fiber, potassium da antioxidants a cikin chickpeas suna taimakawa lafiyar zuciya ta hanyar inganta matakan cholesterol masu kyau, sarrafa hawan jini da rage haɗarin cututtukan zuciya.
5. Sarrafa Nauyi: Haɗin furotin da fiber a cikin chickpeas na iya taimakawa wajen sarrafa nauyi ta hanyar haɓaka koshi da rage yawan adadin kuzari gabaɗaya. Protein kuma yana taimakawa wajen kula da ƙwayar tsoka yayin asarar nauyi.
6. Lafiyar Ƙashi: Chickpeas sun ƙunshi mahimman ma’adanai kamar calcium, magnesium da phosphorus, waɗanda ke da mahimmanci don kula da lafiyar ƙashi da hana yanayi kamar osteoporosis.
7. Filayen Shuka da Antioxidants: Chickpeas sun ƙunshi nau’ikan phytochemicals da antioxidants, gami da polyphenols da flavonoids, waɗanda ke da kaddarorin anti-inflammatory da anticancer.
8. Shan Iron: Chickpeas suna ba da tushen ƙarfe maras heme, wanda aka fi sha lokacin da ake cin shi tare da abinci mai wadataccen bitamin C (kamar ‘ya’yan itatuwa citrus, tumatir, ko barkono kararrawa). Wannan na iya zama da amfani musamman ga masu cin ganyayyaki da mutanen da ke cikin haɗarin ƙarancin ƙarfe.
9. Yawan Abinci Mai Gina Jiki: Chickpeas tushe ne mai kyau na mahimman abubuwan gina jiki da yawa, gami da folate, manganese, da bitamin B6. Waɗannan abubuwan gina jiki suna taka rawa a ayyukan jiki daban-daban, gami da haɗin DNA, metabolism na makamashi da lafiyar fahimi.
Karanta Kuma: Muhimman Halaye na Ƙasa
Hanyoyin Amfani don Samun Fa’idodin Lafiya da Chickpea ke Bayarwa (Cicer Arietinum)
Don amfani da fa’idodin lafiyar magani na chickpeas, zaku iya haɗa su cikin abincinku ta hanyoyi daban-daban. Ga cikakken bayani kan yadda ake amfani da chickpeas don samun fa’idodin lafiyar da aka ambata:
1. Mai Wadataccen Fiber: Haɗa chickpeas a cikin abincinku a matsayin tushen fiber na abinci. Shirya jita-jita kamar salatin chickpea, stews, ko curries. Hakanan zaka iya yin hummus kuma kayi amfani dashi azaman tsoma ko yada. Cin chickpeas akai-akai zai iya taimaka maka wajen biyan bukatun fiber ɗinka.
2. Lafiyar Narkewa: Cinye chickpeas don inganta lafiyar hanji da ƙwayoyin cuta masu amfani. Haɗa chickpeas a cikin abinci tare da sauran abinci mai wadataccen fiber. Haɗin fiber daga tushe daban-daban yana tallafawa nau’ikan microbiome na hanji, yana taimakawa narkewa.
3. Tsara Sugar na Jini: Zaɓi chickpeas azaman ƙaramin carbohydrate mai glycemic-index. Yi amfani da chickpeas a madadin carbohydrates masu girma kamar hatsi mai tsafta. Ƙara su zuwa salads, soups ko jita-jita na hatsi don taimakawa daidaita matakan sukari na jini.
4. Lafiyar Zuciya: Yi amfani da chickpeas azaman tushen furotin na shuka. Maye gurbin chickpeas don nama a cikin girke-girke. Ƙirƙiri jita-jita kamar chickpea da kayan lambu-fries, burgers chickpea ko amfani da garin chickpea a cikin yin burodi don ƙarin furotin.
5. Gudanar da Nauyi: Yi amfani da furotin na chickpeas da abun cikin fiber don koshi. Haɗa chickpeas a cikin daidaitattun abinci don haɓaka jin daɗin koshi. Yi abubuwan ciye-ciye na chickpea, kamar gasasshen chickpeas, don taimakawa sarrafa sha’awa.
6. Lafiyar Ƙashi: Amfana daga abun cikin ma’adinai na chickpeas don lafiyar ƙashi. Haɗa chickpeas tare da abinci mai yawa a cikin bitamin D da alli don abinci mai ƙarfafa kashi. Misali, shirya salads na chickpea tare da ganye mai ganye da madadin kiwo mai ƙarfi.
7. Tsire-tsire masu gina jiki da Antioxidants: Cinye chickpeas don samun damar shiga kayan antioxidants ɗin su. Ji daɗin abinci tare da nau’ikan kayan lambu masu launuka iri-iri da kayan yaji, haɗa su da chickpeas don haɓaka gabaɗayan abun cikin antioxidant na abincinku.
8. Ƙarfin Ƙarfe: Haɗa chickpeas tare da abinci mai wadataccen bitamin C don samun ƙarin ƙarfin ƙarfe. Haɗa chickpeas tare da ‘ya’yan itatuwa citrus, barkono kararrawa, ko tumatir a cikin salads ko jita-jita don haɓaka shan ƙarfe mara-heme.
9. Ƙarfin Gina Jiki: Haɗa chickpeas don mahimman abubuwan gina jiki. Yi amfani da chickpeas a cikin girke-girke iri-iri, daga miya zuwa kwanukan hatsi, don tabbatar da cewa kuna samun mahimman abubuwan gina jiki iri-iri a matsayin wani ɓangare na ingantaccen abinci.
Gefe Gefe na Yin Amfani da Chickpea Medicinal Plant
Ga fa’idodin amfani da chickpeas guda biyar:
1. Rashin Jin Daɗin Narkar da Abinci: Chickpeas suna da yawan fiber, wanda zai iya haifar da rashin jin daɗin narkewar abinci kamar kumburi, gas, da ciwon ciki, musamman idan ba ku saba da cin fiber mai yawa ba.
Ƙara yawan cin wake da sauran abinci masu ɗauke da fiber a hankali na iya taimaka wa tsarin narkewar abinci ya saba.
2. Phytates da Antinutrients: Wake, kamar legumes da yawa, sun ƙunshi mahaɗan kamar phytates da lectins waɗanda za su iya tsoma baki tare da sha na wasu ma’adanai kamar ƙarfe, calcium da zinc.
Yayin da dafa wake na iya taimakawa rage matakan waɗannan mahadi, mutanen da ke da damuwa game da sha na abinci mai gina jiki na iya so su yi la’akari da hanyoyin shirya abinci daban-daban ko cin su a matsakaici.
3. Rashin lafiyan Jiki: Ko da yake ba kasafai ba, wasu mutane na iya samun rashin lafiyan wake. Halayen rashin lafiyan na iya bambanta daga alamomi masu laushi kamar ƙaiƙayi da kurji zuwa halayen da suka fi tsanani kamar wahalar numfashi ko anaphylaxis.
Idan kuna zargin rashin lafiya, yana da mahimmanci ku nemi likita.
4. Gout Flare-Ups: Chickpeas ya ƙunshi purines, waɗanda suke mahadi ne waɗanda za a iya rushe su zuwa uric acid. Yawan cin abinci mai yawan purine, kamar wake, zai iya haifar da tashin hankali a cikin mutanen da ke da saurin kamuwa da wannan yanayin.
5. Mu’amala Magunguna: Chickpeas ya ƙunshi bitamin K, wanda ke taka rawa a cikin jinin jini. Idan kuna shan magungunan rage jini, cin wake mai yawa zai iya tsoma baki tare da tasirin waɗannan magunguna.
Darajar Abinci na Chickpea (Cicer arietinum)
1. Protein: Chickpeas sun ƙunshi kusan kashi 19-25% na furotin, suna samar da mahimman amino acid kamar lysine, suna tallafawa haɓakar tsoka, gyara, da ayyukan enzymatic.
2. Fiber na Abinci: Tare da 12-17 g a kowane 100 g, chickpeas na inganta lafiyar narkewa, suna daidaita sukari a cikin jini, kuma suna rage matakan cholesterol.
3. Carbohydrates: Dauke da carbohydrates 50-60%, suna ba da tushen makamashi mai ɗorewa, mai kyau don ci gaba da aikin jiki da na tunani.
4. Folate: Samar da 172-557 µg a kowane 100 g, folate na tallafawa hada DNA, samar da jajayen ƙwayoyin jini, kuma yana da mahimmanci yayin daukar ciki.
5. Iron: Tare da 2.9-6.2 mg a kowane 100 g, iron yana taimakawa jigilar iskar oxygen, yana hana rashin jini, kuma yana tallafawa metabolism na makamashi.
6. Magnesium: A 79-115 mg a kowane 100 g, magnesium na tallafawa aikin tsoka, watsawar jijiya, da lafiyar kashi.
7. Phosphorus: Dauke da 252-366 mg a kowane 100 g, phosphorus yana da mahimmanci ga ma’adinan kashi da samar da makamashi a cikin sel.
8. Zinc: Tare da 1.5-3.4 mg a kowane 100 g, zinc yana ƙarfafa rigakafi, yana tallafawa warkar da raunuka, kuma yana taimakawa wajen hada furotin.
9. Polyphenols: Chickpeas suna da 76-147 mg gallic acid daidai da kowane 100 g, suna ba da kaddarorin antioxidant don yaƙar damuwa na oxidative.
10. Isoflavones: Kasancewa a 0.1-3.4 mg a kowane 100 g, isoflavones suna ba da gudummawa ga lafiyar zuciya kuma suna iya rage alamun rashin al’ada.
Shaida na Kimiyya da Nazarin Lokaci akan Chickpea (Cicer arietinum)
1. Begum et al. (2012): Wannan bita ya nuna cewa chickpeas suna da yawan furotin (17-22%) da fiber, tare da lura da rawar da suke takawa wajen inganta karfin insulin da rage haɗarin cututtukan zuciya ta hanyar rage tasirin lipid. Jukanti, A. K., Gaur, P. M., Gowda, C. L. L., & Chibbar, R. N. (2012). Nutritional quality and health benefits of chickpea (Cicer arietinum L.): A review. British Journal of Nutrition, 108(S1), S11–S26.
2. Pittaway et al. (2008): A cikin wani binciken crossover tare da manya masu lafiya 27, abincin da aka ƙara da chickpea (140 g/day) na tsawon makonni 5 ya rage jimlar cholesterol da 4.6% da LDL cholesterol da 5.9%, yana tallafawa lafiyar zuciya. Pittaway, J. K., Robertson, I. K., & Ball, M. J. (2008). Chickpeas may influence fatty acid and fiber intake in an ad libitum diet, leading to small improvements in serum lipid profile and glycemic control. Journal of the American Dietetic Association, 108(6), 1004–1010.
3. Murty et al. (2010): Wani bincike da aka yi wa mahalarta 45 ya nuna cewa cin 104 g/day na chickpeas na tsawon makonni 12 ya inganta sarrafa glycemic kuma ya rage matakan insulin a cikin mutanen da ke da juriya na insulin, yana taimakawa wajen sarrafa ciwon sukari. Murty, C. M., Pittaway, J. K., & Ball, M. J. (2010). Chickpea supplementation in an Australian diet affects food choice, satiety and bowel health. Appetite, 54(2), 282–288.
4. Wallace et al. (2016): Wannan binciken ya tabbatar da tasirin kajin a matsayin abinci mai ƙarfafa ƙwayoyin cuta masu amfani, inda sitaci mai juriya da fiber ke haɓaka ƙwayoyin cuta masu amfani a cikin hanji, suna inganta narkewa, da rage haɗarin kansar hanji. Wallace, T. C., Murray, R., & Zelman, K. M. (2016). The nutritional value and health benefits of chickpeas and hummus. Nutrients, 8(12), 766.
5. Yang et al. (2012): A wani bincike da aka yi wa manya 19 masu kiba, cin kajin (50 g/rana) na tsawon makonni 8 ya rage yawan sukarin da insulin a cikin jini bayan cin abinci, yana goyan bayan rawar da suke takawa wajen sarrafa sukarin jini. Yang, Y., Zhou, L., Gu, Y., Zhang, Y., Tang, J., Li, F., Shang, W., & Jiang, B. (2012). Dietary chickpeas reverse visceral adiposity, dyslipidaemia and insulin resistance in rats fed a high-fat diet. British Journal of Nutrition, 108(2), 194–202.
6. Zafar et al. (2015): Bincike kan marasa lafiya 42 masu ciwon sukari ya nuna cewa cin kajin 100 g/rana na tsawon makonni 8 ya rage yawan sukarin jini da HbA1c, yana ƙarfafa yiwuwar su na yaƙi da ciwon sukari. Zafar, T. A., Al-Hassawi, F., Al-Khulaifi, F., Al-Rayyes, G., Waslien, C., & Huffman, F. G. (2015). Organoleptic and glycemic properties of chickpea-flour-incorporated products in type 2 diabetics. International Journal of Food Sciences and Nutrition, 66(2), 222–228.
Tambayoyi da Ake Yawan Yi Game da Kaji (Cicer arietinum)
1. Menene kaji?
Kaji nau’in ɗan wake ne mai cin abinci, wanda ake kuma kira garbanzo, ana amfani da shi a cikin abinci kamar hummus, curries, da salads, sananne ne saboda ɗanɗanonsa mai kama da goro da kuma yadda ake iya amfani da shi wajen abubuwa da yawa.
2. Shin wake da wake chikkpea ke da kyau don rage nauyi?
Ee, yawan fiber da protein ɗinsu na ƙara kosai, suna taimakawa wajen rage sha’awa da tallafawa sarrafa nauyi idan suna cikin daidaitaccen abinci.
3. Shin wake chikkpea na iya taimakawa wajen sarrafa ciwon sukari?
Nazarin ya nuna wake chikkpea na inganta sarrafa glycemic da kuma kula da insulin, wanda hakan ya sa suka zama masu amfani wajen sarrafa ciwon sukari na 2.
4. Akwai wani illa ga cin wake chikkpea?
Yawan cin abinci na iya haifar da kumburi ko gas saboda fiber; jiƙa ko dafa abinci yana rage waɗannan tasirin. Wadanda ke da rashin lafiyan legume ya kamata su guji su.
5. Yaya ya kamata a shirya wake chikkpea?
Ana iya jiƙa su da tafasa, gasa, ko kuma a gwangwani, a yi amfani da su a cikin miya, abinci mai ruwa, salati, ko a niƙa su a cikin gari don yin burodi.
6. Shin wake chikkpea ba shi da gluten?
Ee, wake chikkpea ba shi da gluten a zahiri, wanda hakan ya sa ya dace da cutar celiac ko abincin da ke kula da gluten.
7. Shin wake chikkpea na iya inganta lafiyar zuciya?
Bincike ya nuna wake chikkpea na rage cholesterol da hawan jini, yana rage haɗarin cututtukan zuciya.
8. A ina ake shuka wake chikkpea?
Asalin ƙasar Gabas ta Tsakiya, yanzu ana noman su a duniya, tare da manyan masu samarwa sun haɗa da Indiya, Australia, da Turkiyya.
Karanta Kuma: Anatomy na Kifi: Kifi Mata da Dabarun Haihuwa