Shinkafa (Oryza sativa) ana kiranta shinkafa a Hausa, osikapa a Igbo, sisun iresi a Yarbanci, Riz a Faransanci da arroz rojo a yaren Mutanen Spain. Shinkafa na daga cikin manyan abincin da ake ci a Najeriya da wasu sassan duniya, ana amfani da ita a duk yankunan siyasa da tattalin arziki.
Amfani da shinkafa na karuwa cikin hanzari a Najeriya saboda sauyin da ake samu a yadda masu amfani ke son shinkafa, karuwar yawan jama’a, karuwar matakin samun kudin shiga, da saurin bunkasa birane. Ana yawan tafasa shi a ci da miya ko kuma miyar ganye. Ana kuma amfani da ita wajen shirya wasu abinci na gida da ake ci a kowane gida, musamman a lokacin bukukuwa da kuma shagulgula.
Sai dai kuma, noman shinkafa bai kai ga biyan bukata ba; kasar na dogaro ne akan shigo da shinkafa daga kasashen waje sama da tan miliyan 3 a duk shekara, wanda ya kai sama da dalar Amurka miliyan 480 a cikin karancin kudin waje.
Yanayin aikin gona na Najeriya na canzawa, tare da karuwar manufofin gwamnati da ke da nufin karfafa hannun jari na kamfanoni masu zaman kansu da kuma bunkasa noman gida. Kokarin yana fara nuna sakamako, yayin da noman shinkafa a Najeriya ya karu daga metric ton miliyan 3.7 a shekarar 2017 zuwa metric ton miliyan 4.0 a shekarar 2018.
Domin tunawa, manyan jihohin da ke noman shinkafa a Arewacin Najeriya su ne Kebbi, Borno, Kano, da Kaduna. A halin yanzu, yawancin manoman da ke noman shinkafa sun dogara ne akan fasahar gargajiya tare da karancin amfani da ingantattun fasahohin shigar da kayayyaki. Matsakaicin yawan amfanin shinkafa a kowane yanki a kasar ya yi kadan kuma ya kai tsakanin 2.0 da 3.0 t/ha idan aka kwatanta da yawan amfanin da aka ruwaito a filayen bincike na 6‒8 t/ha.
Yana da muhimmanci ga manoma su rungumi nau’o’in da aka inganta kuma su sami kyakkyawan ilimi game da aikin gona na shinkafa don ƙara yawan amfanin shinkafa a cikin jihohi daban-daban na Najeriya. Ƙarfafawa kan haɓaka fasahohin samar da shinkafa da aka inganta sun sami sabon kuzari biyo bayan manufar ƙuntata shigo da shinkafa ta baya-bayan nan. Har ila yau, ya tabbatar da bukatar samar da wakilan fadada kayan aiki tare da sabbin bayanai kan ayyukan samar da amfanin gona.
An noma Oryza sativa daga ciyawar daji Oryza rufipogon kimanin shekaru 10,000-14,000 da suka wuce. Ba a yarda cewa manyan nau’ikan shinkafa guda biyu – indica (wanda ya zama ruwan dare a yankunan wurare masu zafi) da japonica (wanda ya zama ruwan dare a yankunan da ke da zafi da matsakaici na Gabashin Asiya) – sun samo asali ne daga abubuwan da suka faru na zaman kansu. Wani nau’in da ake nomawa, O. glaberrima, an noma shi daga baya a Yammacin Afirka.
Shaidu na kwayoyin halitta na baya-bayan nan sun nuna cewa duk nau’ikan shinkafa na Asiya, duka indica da japonica, sun fito ne daga wani taron noma guda ɗaya wanda ya faru shekaru 8,200-13,500 da suka wuce a yankin kwarin Kogin Pearl na China.
A kasar Sin, hujjojin binciken kayan tarihi da yawa sun nuna kogin Yangtze na tsakiya da na sama na Huai a matsayin wurare biyu na farko na noman O. sativa a kasar. An sami shinkafa da kayan aikin noma da suka samo asali tun shekaru 8,000 da suka wuce. Noman ya yadu a kan wadannan koguna a cikin shekaru 2,000 masu zuwa.
Karanta Har ila yau: A Mataki-mataki Jagora kan Yadda ake Noman Strawberries
Ƙimar Gina Jiki na Shinkafa
1. Carbohydrates: Shinkafa na da wadataccen sinadarin carbohydrates masu rikitarwa, wanda ke samar da sitaci kashi 75-80% a kowane hatsi. Wadannan carbs, musamman amylose da amylopectin, suna ba da kuzari mai dorewa ga ayyukan jiki. Kofi guda na dafaffen shinkafa mai launin ruwan kasa yana ba da gram 45 na carbohydrates, mai kyau ga mutane masu aiki.
2. Dietary Fiber: Shinkafa mai launin ruwan kasa tana dauke da gram 3.5 na fiber a kowace kofi, yana taimakawa narkewa kuma yana inganta lafiyar hanji. Fiber yana taimakawa wajen daidaita motsin hanji kuma yana hana maƙarƙashiya. Hakanan yana tallafawa lafiyayyen microbiome, mai mahimmanci don shayar da abubuwan gina jiki da aikin garkuwar jiki.
3. Protein: Shinkafa na samar da kusan kashi 7% na furotin, inda shinkafa mai launin ruwan kasa ke ba da gram 5 a kowace kofi. Ya ƙunshi mahimman amino acid kamar lysine, wanda ke tallafawa gyaran nama da haɓaka. Ko da yake ba cikakken furotin ba ne, shinkafa tana dacewa da sauran hanyoyin furotin a cikin abinci.
4. Vitamin B Complex: Shinkafa, musamman shinkafa mai launin ruwan kasa, tana da sinadarin bitamin B kamar thiamine, riboflavin, da niacin. Wadannan bitamin, kusan kashi 10-15% na bukatun yau da kullun a kowace kofi, suna tallafawa metabolism na makamashi, aikin jijiya, da samar da jajayen ƙwayoyin jini.
5. Magnesium: Shinkafa mai launin ruwan kasa tana samar da 86 mg na magnesium a kowace kofi, kusan kashi 20% na buƙatar yau da kullun. Magnesium yana tallafawa aikin tsoka, lafiyar kashi, da samar da makamashi. Hakanan yana taimakawa wajen daidaita hawan jini kuma yana tallafawa lafiyar zuciya.
6. Phosphorus: Kofi na shinkafa mai launin ruwan kasa yana ba da 150 mg na phosphorus, yana taimakawa haɓaka kashi da adana makamashi. Phosphorus yana aiki tare da calcium don ƙarfafa ƙasusuwa da haƙora, yana mai da shinkafa muhimmin abin gina jiki don lafiyar ƙashi.
7. Vitamin E: Shinkafar da ke da launin ruwan kasa na dauke da nau’ikan Vitamin E kamar tocopherols da tocotrienols, wadanda ke aiki a matsayin masu yakar cututtuka. Wadannan suna kare kwayoyin halitta daga lalacewa, inda kofi daya ke samar da kananan adadi masu amfani don tallafawa lafiyar fata da na garkuwar jiki.
8. Gamma-Oryzanol: Ana samunsa a cikin dusa shinkafa, gamma-oryzanol wani sinadari ne mai karfi na yakar cututtuka. Cokali daya na man dusa shinkafa na dauke da kimanin MG 20, wanda ke taimakawa rage matakan cholesterol da kuma kariya daga lalacewar UV, yana inganta lafiyar kwayoyin halitta gaba daya.
9. Phenolic Compounds: Shinkafa, musamman nau’ikan da ke da launuka kamar shinkafa baki, na dauke da sinadarin phenolic acids kamar ferulic da caffeic acid. Wadannan sinadarai masu yakar cututtuka, wadanda ke nan a cikin kananan adadi, suna yakar radicals masu ‘yanci, suna rage kumburi da kuma tallafawa lafiya na dogon lokaci.
10. Phytic Acid: Shinkafar da ke da launin ruwan kasa na dauke da sinadarin phytic acid, kimanin kashi 1-2% na nauyinta, wanda ke hada ma’adanai don taimakawa wajen kawar da guba. Yayin da zai iya rage shan ma’adanai, yana kuma ba da fa’idodin yakar cututtuka, yana tallafawa kariyar kwayoyin halitta.
Fa’idodin Kiwon Lafiya na Shinkafa
1. Yana Tallafawa Lafiyar Zuciya: Zaren shinkafar da ke da launin ruwan kasa, magnesium, da gamma-oryzanol suna rage matakan cholesterol kuma suna inganta bayanan lipid. Cin abinci akai-akai yana rage haɗarin cututtukan zuciya. Misali, wani mahalarta bincike ya rage LDL cholesterol da kashi 7% bayan ya ci shinkafar da ke da launin ruwan kasa kullum na tsawon watanni uku.
Amfani: A sha kofi 1 na dafaffen shinkafar da ke da launin ruwan kasa a kullum a matsayin abinci na gefe ko a cikin salati don tallafawa lafiyar zuciya. A hada da kayan lambu don ƙarin fa’idodi.
2. Yana Taimakawa Verdawa: Fiber na abinci a cikin shinkafa mai launin ruwan kasa yana inganta motsi na hanji na yau da kullun kuma yana hana maƙarƙata. Yana tallafawa lafiyayyen ƙwayoyin cuta na hanji, yana rage rashin lafiyar narkewa. Wani majiyyaci mai IBS ya ba da rahoton ƙarancin bayyanar cututtuka bayan haɗa shinkafa mai launin ruwan kasa a cikin abincinsu na tsawon makonni biyu.
Amfani: Ku ci ½ zuwa 1 kofi na shinkafa mai launin ruwan kasa tare da abinci sau 3-4 a mako don inganta narkewa. Tabbatar da isasshen shan ruwa don haɓaka tasirin fiber.
3. Yana Daidaita Sugar na Jini: Ƙananan glycemic index da fiber na shinkafa mai launin ruwan kasa suna taimakawa daidaita matakan sukari na jini, mai amfani ga sarrafa ciwon sukari. Wani mai ciwon sukari ya sami mafi kyawun sarrafa glucose bayan sauyawa zuwa shinkafa mai launin ruwan kasa daga farar shinkafa sama da wata guda.
Amfani: Sauya farar shinkafa da ¾ kofi na dafaffen shinkafa mai launin ruwan kasa a kowane abinci, sau 3-5 a mako, don sarrafa sukari na jini. Guji ƙara miya mai zaki.
4. Yana Taimakawa Gudanar da Nauyi: Fiber a cikin shinkafa mai launin ruwan kasa yana haɓaka koshi, yana rage yawan cin abinci. Ƙananan yawan adadin kuzari yana taimakawa sarrafa nauyi. Wani mahalarta bincike ya rasa fam 5 sama da watanni biyu ta hanyar haɗa shinkafa mai launin ruwan kasa a cikin daidaitaccen abinci, yana jin daɗin tsawon lokaci.
Amfani: Haɗa ½ kofi na dafaffen shinkafa mai launin ruwan kasa a cikin abincin rana ko abincin dare na yau da kullun. Haɗa tare da sunadaran da ba su da ƙarfi da kayan lambu don abinci mai gina jiki.
5. Yana Rage Kumburi: Mahadi na Phenolic da gamma-oryzanol a cikin bran shinkafa suna da kaddarorin rigakafin kumburi, rage kumburi na yau da kullun da ke da alaƙa da cututtuka kamar arthritis. Yin amfani da yau da kullun na iya rage ciwon haɗin gwiwa da kumburi.
Amfani: Yi amfani da cokali 1 na man bran shinkafa a cikin dafa abinci kullum ko ku cinye kofi 1 na baƙar shinkafa sau 2-3 a mako don rage kumburi.
6. Yana Inganta Lafiyar Fata: Magungunan kashe ƙwari na shinkafa, kamar su ferulic acid, suna kare fata daga lalacewar UV kuma suna haɓaka sautin fata. Ana amfani da tsantsar shinkafa a cikin kayan shafawa don shayarwa. Wani mai amfani ya ba da rahoton fata mai haske bayan amfani da man shinkafa a kai na tsawon wata guda.
Amfani: A shafa man shinkafa (1-2 teaspoons) a fata da daddare ko a ci kofi ½ na baƙar shinkafa sau 3 a mako don amfanin fata.
7. Ƙarfafa Aikin Garkuwar Jiki: Vitamins da antioxidants a cikin shinkafa mai launin ruwan kasa, kamar bitamin E, suna ƙarfafa tsarin garkuwar jiki ta hanyar yaƙar damuwa na oxidative. Wannan yana taimakawa wajen hana kamuwa da cututtuka kuma yana tallafawa lafiyar gaba ɗaya.
Amfani: Haɗa kofi 1 na shinkafa mai launin ruwan kasa a cikin abinci sau 4-5 a mako. Haɗa tare da abinci mai wadataccen bitamin C kamar barkono kararrawa don haɓaka rigakafi.
8. Yana Inganta Lafiyar Ƙashi: Magnesium da phosphorus a cikin shinkafa suna tallafawa yawan kashi da ƙarfi. Cin abinci na yau da kullun na iya rage haɗarin osteoporosis, musamman a cikin tsofaffi.
Amfani: A ci kofi ¾ na dafaffen shinkafa mai launin ruwan kasa sau 3-4 a mako, tare da abinci mai wadataccen calcium kamar ganye mai ganye don lafiyar kashi.
9. Yana Taimakawa Lafiyar Hankali: Shinkafa mai launin ruwan kasa da aka ƙera ta ƙunshi GABA, wanda zai iya rage damuwa kuma ya inganta yanayi. Yana da fa’ida ga lafiyar kwakwalwa, musamman ga mata masu shayarwa.
Amfani: A ci kofi ½ na shinkafa mai launin ruwan kasa da aka ƙera sau 3 a mako azaman kayan ado ko a soya-soya don tallafawa lafiyar hankali.
10. Yana Hana Damuwa na Oxidative: Nau’ikan shinkafa masu launin fata, kamar baƙar shinkafa, sun wadatar da anthocyanins, waɗanda ke yaƙar radicals na kyauta, suna rage haɗarin cututtuka na yau da kullun kamar kansa.
Amfani: A saka ½ kofin shinkafa baƙa da aka dafa a cikin abinci sau 2-3 a mako. A yi amfani da shi a cikin salati ko a matsayin tushe don abinci na hatsi.
Karanta Haka: Cututtuka na Cikin Gida na Kaji da Binciken Gawa
Shaidar Kimiyya da Nazarin Halittu akan Shinkafa
1. Shinkafa Ruwan Kasa da Lafiyar Zuciya: Kazemzadeh et al. (2014) sun gano cewa cin shinkafa ruwan kasa ya rage alamomin kumburi da abubuwan haɗari na zuciya a cikin mata masu kiba. Bayan makonni takwas na cin gram 150 na shinkafa ruwan kasa a kullum, mahalarta sun nuna ƙananan matakan LDL cholesterol da ingantattun bayanan lipid.
2. Ƙaiƙayi Shinkafa da Daidaita Cholesterol: Burlando da Cornara (2014) sun nuna cewa ƙaiƙayi shinkafa, mai wadataccen gamma-oryzanol, yana rage hawan cholesterol sosai. A cikin gwaje-gwajen asibiti, 20 mg na gamma-oryzanol a kullum ya rage matakan cholesterol da 5-10% a cikin watanni uku, yana tallafawa lafiyar zuciya.
3. Shinkafa Mai Launi da Ayyukan Antioxidant: Shin et al. (2024) sun nuna cewa haɗuwar ƙaiƙayi shinkafa baƙa da nau’in Aspergillus ya ƙara yawan phenolic acid da aikin antioxidant. Bayan kwanaki uku, matakan protocatechuic acid sun karu sosai, suna haɓaka kariya daga damuwa na oxidative.
4. Jan Shinkafa da Girma Gashi: Wani bincike a shekarar 2022 ya gano cewa ruwan shinkafa ja (Sang-Yod) na taimakawa wajen girma gashi ta hanyar hana 5α-reductase. A 1 mg/mL, ya kara yawan kwayoyin gashi da 216%, ya fi magungunan da FDA ta amince da su kamar minoxidil.
Tambayoyi da Ake Yawan Yi Game da Shinkafa
1. Shin shinkafa mai launin ruwan kasa ta fi shinkafa fari lafiya?
Shinkafa mai launin ruwan kasa tana riƙe da ɓawon shinkafar, wanda ke ba da ƙarin fiber, bitamin, da ma’adanai fiye da shinkafa fari, wacce aka goge. Tana tallafawa lafiyar zuciya, narkewa, da kuma sarrafa sukarin jini.
2. Shin shinkafa na iya taimakawa wajen rage nauyi?
Ee, yawan fiber a cikin shinkafa mai launin ruwan kasa yana taimakawa wajen koshi, yana rage cin abinci da yawa. Cin ½ kofi kullum a cikin daidaitaccen abinci na iya taimakawa wajen sarrafa nauyi.
3. Shin shinkafa tana da lafiya ga mutanen da ke fama da cutar celiac?
Shinkafa ba ta da gluten a zahiri, wanda ya sa ta zama zaɓi mai kyau ga waɗanda ke fama da cutar celiac ko rashin haƙuri ga gluten.
4. Ta yaya shinkafa baƙar fata ke amfanar lafiya?
Shinkafa baƙar fata tana da wadataccen anthocyanins, antioxidants waɗanda ke rage kumburi da damuwa na oxidative. Tana tallafawa lafiyar zuciya da fata idan an ci ta akai-akai.
5. Shin shinkafa na iya haifar da rashin lafiyar jiki?
Rashin lafiyar shinkafa ba kasafai ba ne amma yana yiwuwa. Wasu mutane na iya fuskantar kumburi ko ciwon ciki. Tuntuɓi likita idan alamun sun bayyana bayan cin abinci.
6. Yawan shinkafa nawa zan ci kullum?
Yawan cin ½ zuwa 1 kofi na dafaffen shinkafa kullum, zai fi dacewa launin ruwan kasa ko nau’ikan da ke da launi, yana ba da fa’idodin abinci mai gina jiki ba tare da yawan adadin kuzari ba.
7. Shin man shinkafar shinkafa yana da fa’idodin kiwon lafiya?
Ee, man shinkafar shinkafa yana dauke da gamma-oryzanol, wanda ke rage cholesterol kuma yana kare jiki daga lalacewar UV. Yi amfani da cokali 1-2 a cikin girki kullum.
8. Shin shinkafa na iya inganta lafiyar fata?
Bran shinkafa da tsantsa, mai arziki a cikin ferulic acid, suna hydrate da haskaka fata. Aiwatar da man shinkafa a kai ko kuma a rika cin bakar shinkafa akai-akai.
Kuna da wasu tambayoyi, shawarwari, ko gudummawa? Idan haka ne, da fatan za a yi amfani da akwatin sharhi da ke ƙasa don raba ra’ayoyinku. Hakanan muna ƙarfafa ku da ku raba wannan bayanin da wasu waɗanda za su iya amfana daga gare ta. Tunda ba za mu iya isa ga kowa ba a lokaci guda, muna matukar godiya da taimakonku wajen yada labarin. Na gode sosai da goyon bayan ku da kuma rabawa!
Disclaimer: 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 zama madadin shawarar likita na ƙwararru, ganewar asali, ko magani ba. Koyaushe tuntuɓi ƙwararren likita kafin amfani da kowane ganye ko maganin halitta don dalilai na likita.
Karanta Hakanan: Yadda Ake Shirya Tsotsan Ayaba Don Dasawa