Alkama ta gama gari, wacce aka fi sani da Triticum aestivum a kimiyance, hatsi ne da ake nomawa sosai don amfanin iri, wanda ake amfani da shi wajen yin fulawa da kayayyakin abinci daban-daban.
Duk da cewa alkama ta yau da kullun an fi saninta da rawar da take takawa a fannin girki, ba ta da wasu muhimman abubuwan magani kamar sauran shuke-shuken gargajiya. Duk da haka, tana da wasu fa’idodi masu gina jiki.
Alkama ta yau da kullun memba ne na dangin Poaceae kuma yana ɗaya daga cikin amfanin gona mafi girma da ake nomawa a duniya. Ciyawa ce ta shekara-shekara wadda yawanci take kaiwa tsawon ƙafa 2 zuwa 4 (mita 0.6 zuwa 1.2). Shukar ta ƙunshi manyan sassa da dama.
Alkama ta yau da kullun tana da tushen fibrous wanda ke taimakawa wajen kafa tushen shukar da kuma shan ruwa da abubuwan gina jiki daga ƙasa.
Tushen, ko kuma ƙwayayen, suna da ramuka kuma suna da siffar silinda. Suna tallafawa ganyaye da tsarin haihuwa..
Ganyen suna da dogaye, kunkuntar, kuma galibi suna juyawa a kan tushe. Suna da venation a layi ɗaya, wanda shine halayyar ciyawa gama gari.
Furen alkama wani tsari ne mai rikitarwa wanda aka sani da ƙwanƙwasa. Ƙanƙarar ta ƙunshi ƙwanƙwasa da yawa, kowannensu yana ɗauke da furanni da yawa. Furen suna nan ne ƙwayoyin alkama ke tsirowa.
Hatsin, wanda aka fi sani da ƙwayoyin alkama, suna fitowa ne daga ƙwai da aka hadi da furen. Waɗannan hatsin su ne ɓangaren da ake ci a cikin shukar kuma ana amfani da su wajen yin fulawa don kayayyakin abinci daban-daban.
Karanta kuma: Jagora don Shuka da Kula da Ciyawa ta Paspalum (Paspalum))
Amfanin Alkama Na Musamman (Triticum Aestivum) Ga Lafiyar Magunguna
1. Fiber Mai Gina Jiki Don Lafiyar Narkewa: Alkama tana ɗauke da sinadarin fiber na abinci, wanda ke taimakawa narkewar abinci, yana hana maƙarƙashiya, kuma yana tallafawa hanji mai lafiya. Fiber yana ƙara yawan abinci a cikin bayan gida, yana sauƙaƙa motsi ta cikin hanji.
Cin kayayyakin alkama gaba ɗaya, kamar burodin alkama gaba ɗaya ko taliya, na iya ƙara yawan shan sinadarin fiber da kuma inganta yawan yin fitsari akai-akai.
2. Tushen Makamashi: Alkama tushen carbohydrates ne mai yawa, yana samar da kuzari ga ayyukan yau da kullun da ayyukan jiki. Carbohydrates sune babban tushen makamashi na jiki.
Karin kumallo na hatsin alkama ko burodin hatsi gaba ɗaya zai iya samar da kuzari mai ɗorewa a duk tsawon safiya.
3. Bitamin B don MetabolismAlkama tana ɗauke da nau’ikan bitamin B daban-daban, waɗanda suka haɗa da thiamin (B1), riboflavin (B2), niacin (B3) da folate (B9), waɗanda suke da mahimmanci ga metabolism, samar da makamashi, da lafiyar tsarin jijiyoyi.
Haɗa abinci mai tushen alkama a cikin abincinku zai iya taimakawa wajen tabbatar da cewa kuna samun nau’ikan bitamin B waɗanda ke tallafawa ayyukan jikin ku.
4. Abubuwan da ke cikin ma’adinai don Lafiyar Kashi: Alkama tana ɗauke da ma’adanai kamar magnesium, wanda ke da mahimmanci ga lafiyar ƙashi da kuma hanyoyin aikin jiki daban-daban.
Cin abinci mai tushen alkama a matsayin wani ɓangare na daidaitaccen abinci yana taimakawa wajen shan sinadarin magnesium a kullum, yana ƙarfafa ƙashi.
5. Sunadaran da aka gina a kan tsirrai: Alkama tana ɗauke da furotin, kodayake ingancin furotin ɗinta bai kai na wasu hanyoyin ba. Duk da haka, har yanzu tana iya taimakawa wajen cin furotin gaba ɗaya, musamman idan aka haɗa ta da wasu hanyoyin furotin.
Haɗa abinci mai tushen alkama da wake (wake, lentil) na iya samar da cikakken abincin furotin, yana samar wa jiki da muhimman amino acid.
6. Magungunan hana tsufa da kuma sinadarai masu kashe ƙwayoyin cuta: Duk da cewa ba ta da wadata kamar ‘ya’yan itatuwa da kayan lambu, alkama tana ɗauke da wasu sinadarai masu hana tsufa da kuma sinadarai masu amfani da sinadarai waɗanda ke da fa’idodi ga lafiya..
Cin kayayyakin alkama gaba ɗaya, kamar hatsi gaba ɗaya, yana ƙara ɗan adadin antioxidants a cikin abincinku.
Hanyoyin Amfani Don Samun Fa’idodin Lafiyar Alkama Na Kowacce Jiha
Ga yadda za ku iya amfani da alkama ta yau da kullun don cimma takamaiman fa’idodi na kiwon lafiya:
1. Fiber na Abinci don Lafiyar Narkewa: Domin amfana daga sinadarin fiber na alkama don inganta narkewar abinci. Zaɓi samfuran alkama gaba ɗaya. Zaɓi burodi na hatsi gaba ɗaya, taliya ta alkama gaba ɗaya, ko shinkafa mai launin ruwan kasa maimakon hatsi mai kyau..
Waɗannan kayayyakin suna riƙe bran da germs, waɗanda ke da wadataccen fiber. Ƙara yawan cin kayan lambu da ‘ya’yan itatuwa. Haɗa kayan lambu da ‘ya’yan itatuwa masu wadataccen fiber tare da abincin da aka yi da alkama don inganta lafiyar narkewar abinci.
2. Tushen Makamashi: Don amfani da alkama mai samar da kuzari mai gina jiki. Fara ranarka da karin kumallo na alkama. Zaɓi hatsi cikakke, oatmeal ko burodin alkama cikakke don samun kuzari mai dorewa a duk tsawon safiya. Haɗa alkama a cikin abinci mai kyau. Haɗa abincin alkama a cikin abincinka don samar da tushen kuzari mai dorewa a duk tsawon yini.
3. Bitamin B don MetabolismDomin tabbatar da cewa kana cin gajiyar sinadarin bitamin B na alkama. Yi amfani da nau’ikan alkama iri-iri. Burodi, taliya da hatsi da aka yi da alkama na iya taimakawa wajen shan bitamin B..
Haɗa tushen furotin marasa kitse Haɗa alkama da tushen furotin marasa kitse kamar kaji, kifi ko wake na iya samar da isasshen bitamin B.
4. Abubuwan da ke cikin ma’adinai don Lafiyar Kashi: Don tallafawa lafiyar ƙashi ta hanyar amfani da ma’adinan alkama. Zaɓi hatsi gaba ɗaya. Zaɓi samfuran alkama gaba ɗaya maimakon samfuran da aka inganta don tabbatar da cewa kuna samun matsakaicin adadin ma’adinai. Haɗa tare da abinci mai wadataccen calcium.
Haɗa abincin alkama da madara ko madarar tsirrai masu ƙarfi don ƙara yawan sinadarin calcium da magnesium.
5. Sunadaran da aka gina a kan tsirrai: Domin amfana daga yawan furotin na alkama. Haɗa shi da furotin masu dacewa. Haɗa alkama da wake (wake, lentil), goro, iri ko kayayyakin kiwo don samar da cikakken abincin furotin. Bincika girke-girke na alkama. Nemi girke-girke waɗanda ke haɗa alkama da sauran tushen furotin ta hanyar ƙirƙira.
6. Magungunan hana tsufa da kuma sinadarai masu kashe ƙwayoyin cuta: Don haɗa sinadarin antioxidants na alkama da phytochemicals. Zaɓi hatsi gaba ɗaya. Zaɓi samfuran alkama gaba ɗaya maimakon hatsi masu inganci don haɓaka kasancewar antioxidants da phytochemicals. Rungumi abinci mai launi.
A haɗa abincin da aka yi da alkama da ‘ya’yan itatuwa da kayan lambu iri-iri domin ƙara yawan sinadarin antioxidants.
Karanta kuma: Dalilai daban-daban na samuwar ƙasa
Illolin Amfani da Shuka Magungunan Alkama Na Yau Da Kullum
1. Ciwon Celiac da kuma Gluten Sensitivity: Alkama tana ɗauke da gluten, wani furotin da zai iya haifar da mummunan sakamako ga mutanen da ke da matsalar gluten ko cutar celiac. Cutar Celiac cuta ce ta garkuwar jiki wadda shan gluten ke haifar da lalacewa a cikin ƙaramin hanji..
Ko da ƙananan adadin gluten na iya haifar da alamun kamar ciwon ciki, kumburi, gudawa, da gajiya ga mutanen da ke cikin waɗannan yanayi.
2. Rashin Lafiyar Jiki: Duk da cewa rashin lafiyar alkama ba ta da yawa kamar yadda ake yawan samun gluten, wasu mutane na iya fuskantar rashin lafiyar furotin alkama. Alamomin na iya kamawa daga kuraje masu sauƙi da ƙaiƙayi zuwa ga wasu halayen da suka fi tsanani kamar wahalar numfashi da kuma rashin lafiyar anaphylaxis.
3. Matsalolin narkewar abinci: Wasu mutane na iya fuskantar rashin jin daɗin narkewar abinci, kamar iskar gas, kumburi ko rashin narkewar abinci, lokacin da suke cin abinci mai yawa na alkama ko alkama. Wannan na iya faruwa ne saboda yawan sinadarin fiber ko wasu sinadarai da ke cikin alkama.
4. Rashin Daidaito a Abinci Mai Gina Jiki: Dogaro da abinci mai gina jiki daga alkama zuwa wasu hanyoyin gina jiki na iya haifar da rashin daidaito a cikin abincinku. Yana da mahimmanci ku ci abinci iri-iri domin ku tabbatar da cewa kuna samun nau’ikan sinadarai masu gina jiki iri-iri.
5. Ƙara yawan sukari a jini: Kayayyakin alkama da aka tace, kamar farin burodi da hatsi masu sukari, na iya haifar da ƙaruwar matakan sukari cikin sauri saboda yawan ma’aunin glycemic ɗinsu. Wannan na iya zama abin damuwa ga mutanen da ke fama da ciwon suga ko waɗanda ke ƙoƙarin daidaita matakan sukari a cikin jininsu.
6. Karin Nauyi: Yawan shan alkama mai kyau wanda ke da yawan kalori da ƙarancin sinadarai masu gina jiki na iya taimakawa wajen ƙara nauyi da kuma kiba idan ba a ci shi daidai gwargwado ba.
7. Hulɗar MaganiIdan kana shan wasu magunguna, musamman waɗanda ke shafar matakan sukari a jini ko metabolism, yana da kyau ka tuntuɓi ƙwararren ma’aikacin lafiya game da yadda shan alkama zai iya hulɗa da maganinka.
8. Magungunan hana ƙwayoyin cuta: Alkama tana ɗauke da sinadarai da aka sani da antinutrients, kamar phytic acid, waɗanda zasu iya tsoma baki wajen shan wasu ma’adanai kamar zinc, iron da calcium. Duk da haka, tasirin waɗannan antinutrients yawanci ba shi da yawa a cikin daidaitaccen abinci.
Darajar Sinadarin Triticum Aestivum (Alkama ta Kowa)
1. Carbohydrates: Alkama ta yau da kullun ta ƙunshi carbohydrates (kimanin kashi 70-75% a cikin hatsi gaba ɗaya), tana samar da babban tushen makamashi, tare da carbohydrates masu rikitarwa a cikin alkama gaba ɗaya suna taimakawa wajen fitar da makamashi mai ɗorewa.
2. Fiber na Abinci: Alkama cikakke yana ɗauke da sinadarin fiber mai yawa (10-12 g a kowace 100 g), yana inganta lafiyar narkewar abinci, yana daidaita sukari a jini, da kuma tallafawa lafiyar zuciya ta hanyar rage cholesterol.
3. Sunadaran: Hatsin alkama yana samar da furotin kashi 10-15%, gami da gluten, wanda ke taimakawa wajen gyara tsoka da girma, kodayake bai cika ba kuma ba shi da wasu muhimman amino acid.
4. Bitamin B: Alkama mai wadataccen bitamin B kamar thiamine (B1), niacin (B3), da folate (B9), yana tallafawa metabolism na makamashi, aikin jijiyoyi, da kuma rarraba ƙwayoyin halitta.
5. Baƙin ƙarfe: Alkama cikakke yana ɗauke da ƙarfe (kimanin 2.5 mg a kowace 100 g), wanda ke da mahimmanci don jigilar iskar oxygen a cikin jini da kuma hana anemia, kodayake samuwar halittu yana da ƙasa a tushen tsirrai.
6. Magnesium: Da kimanin 130 MG a kowace 100 g na alkama, magnesium yana taimakawa wajen aikin tsoka, lafiyar ƙashi, da kuma samar da kuzari.
7. Sinadarin Zinc: Alkama tana samar da sinadarin zinc (kimanin 2.6 mg a kowace gram 100), wanda ke haɓaka aikin garkuwar jiki, yana tallafawa warkar da raunuka, kuma yana taimakawa wajen samar da DNA.
8. Phosphorus: Wannan ma’adinai (kimanin 350 MG a kowace 100 g) a cikin alkama yana tallafawa lafiyar ƙashi, samar da makamashi, da kuma tsarin membrane na tantanin halitta.
9. Magungunan Phenolic: Alkama cikakke yana ɗauke da sinadarin phenolic acid, wanda ke aiki azaman antioxidants, yana rage damuwa ta oxidative da kuma yuwuwar rage haɗarin kamuwa da cututtuka masu tsanani kamar ciwon daji.
10. Selenium: Adadin selenium (har zuwa 70 mcg a kowace 100 g) a cikin alkama yana tallafawa aikin thyroid kuma yana ba da kariya daga lalacewar ƙwayoyin halitta.
Shaidar Kimiyya da Nazarin Shari’a kan Triticum Aestivum
1. Slavin da sauransu. (2001): Slavin da sauransu. ya sake duba fa’idodin lafiyar alkama mai cikakken hatsi, inda ya gano cewa sinadaran fiber da phenolic suna rage haɗarin cututtukan zuciya da inganta lafiyar hanji ta hanyar haɓaka ƙwayoyin cuta masu amfani a cikin hanji.
2. Liu da sauransu. (2010): Liu da sauransu. wani bincike da aka gudanar ya nuna cewa shan alkama gaba ɗaya ya inganta yadda ake amfani da insulin ga manya masu kiba, yana nuna rawar da yake takawa wajen rigakafin ciwon suga saboda sinadarin fiber da kuma sinadaran da ke aiki a jiki.
3. Aune da sauransu. (2016): Aune da sauransu. ya yi wani bincike mai zurfi wanda ya danganta yawan shan alkama gaba ɗaya da rage haɗarin kamuwa da cutar kansar hanji, yana mai danganta hakan da zare, antioxidants, da kuma kaddarorin hana kumburi.
Tambayoyin da Ake Yawan Yi Game da Triticum Aestivum
1. Menene Triticum Aestivum?
Triticum aestivum, ko alkama ta gama gari, hatsi ne na hatsi kuma babban abinci a duniya, wanda ake amfani da shi don samar da fulawa don burodi, taliya, da sauran abinci.
2. Ta yaya alkama gaba ɗaya ta bambanta da alkama mai tsafta?
Alkama gaba ɗaya ya haɗa da bran, germ, da endosperm, wanda ke riƙe da zare, bitamin, da ma’adanai, yayin da alkama mai kyau (farin gari) ba shi da bran da germ, wanda ke rage darajar abinci mai gina jiki.
3. Menene fa’idodin Triticum aestivum ga lafiya?
Alkama cikakke yana taimakawa lafiyar zuciya, yana inganta narkewar abinci, yana taimakawa wajen sarrafa sukari a jini, kuma yana iya rage haɗarin kamuwa da cutar kansar hanji saboda zare da sinadarin antioxidants.
4. Shin Triticum aestivum yana da lafiya ga kowa?
Yana da lafiya ga yawancin mutane, amma waɗanda ke da cutar celiac ko kuma waɗanda ke da matsalar gluten ya kamata su guji shi saboda yawan gluten. Tuntuɓi mai ba da sabis na kiwon lafiya idan ba ku da tabbas.
5. Ta yaya ake amfani da Triticum aestivum a cikin abinci?
Ana cin sa a matsayin burodi na hatsi gaba ɗaya, taliya, hatsi, ko fulawa a lokacin yin burodi, yana samar da kuzari da abubuwan gina jiki idan aka haɗa shi cikin abinci mai kyau.
6. Shin Triticum aestivum zai iya taimakawa wajen sarrafa nauyi?
Yawan sinadarin fiber na alkama yana ƙara ƙoshi, wanda hakan ke taimakawa wajen rage kiba idan ana cin abinci mai kalori, kamar yadda bincike ya tabbatar.
7. Ina ake noma Triticum aestivum?
Ana noma shi a duk duniya a yankuna masu yanayi mai kyau, ciki har da Arewacin Amurka, Turai, Asiya, da Ostiraliya, yana bunƙasa a cikin ƙasa mai tsafta.
8. Akwai haɗarin da ke tattare da Triticum aestivum?
Yawan shan alkama mai kyau na iya ƙara yawan sukari a cikin jini. Alkama gaba ɗaya yana da lafiya amma ya kamata a ci shi daidai gwargwado don samun isasshen abinci mai gina jiki.
Shin kuna da wasu tambayoyi, shawarwari, ko gudummawa? Idan haka ne, da fatan za ku iya amfani da akwatin sharhi da ke ƙasa don raba ra’ayoyinku. Muna kuma ƙarfafa ku da ku raba wannan bayanin ga wasu waɗanda za su iya amfana da shi. Tunda ba za mu iya isa ga kowa a lokaci guda ba, muna matukar godiya da taimakonku wajen yaɗa labarin. Mun gode sosai da goyon bayanku da kuma rabawa!
Bayanin Gaskiya: Wannan labarin don dalilai na ilimi da bayanai ne kawai. Fa’idodin kiwon lafiya da aka bayyana sun dogara ne akan binciken kimiyya da ilimin gargajiya. Ba su maye gurbin shawarar likita ta ƙwararru, ganewar asali, ko magani ba. Kullum a tuntuɓi ƙwararren likita kafin amfani da kowane ganye ko magani na halitta don dalilai na likita.
Karanta kuma: Dalilai 14 Masu Kyau Don Cin Mangwaro