Rogo, wanda aka fi sani da kimiyya da Manihot esculenta, shuka ce mai sitaci da ake nomawa sosai a yankuna masu zafi. Wannan shuka mai amfani da yawa ita ce abincin da miliyoyin mutane ke ci, musamman a Afirka, Kudancin Amurka, da Asiya. Ƙarfinta a cikin yanayi mai tsanani ya sa ta zama muhimmiyar shuka ta samar da abinci.
Asalin rogo daga Kudancin Amurka ne, an daɗe ana noman sa sama da shekaru 5,000. A yau, ginshiƙi ne na abinci da yawa, daga fufu na Afirka zuwa farofa na Kudancin Amurka. Ana cin ganyensa da tushensa, suna ba da nau’ikan abinci da yawa da fa’idodin abinci mai gina jiki.
Mahimmancin rogo ya wuce abinci. Ana amfani da shi a masana’antu, kamar samar da man fetur da sitaci. Koyaya, fa’idodin lafiyarsa sune abin da ya sa ya zama na musamman, yana ba da mahimman abubuwan gina jiki da kuma yuwuwar magunguna don yanayin lafiya daban-daban.
Duk da fa’idodinsa, dole ne a shirya rogo yadda ya kamata don guje wa haɗarin lafiya. Tushen yana dauke da cyanogenic glycosides, wanda zai iya sakin cyanide idan ba a dafa shi ko sarrafa shi daidai ba. Shirye-shirye masu kyau suna buɗe cikakken ƙarfin abinci mai gina jiki lafiya.
Wannan labarin yana bincika ƙimar abinci mai gina jiki na rogo, fa’idodin kiwon lafiya, da tallafin kimiyya. Daga rawar da yake takawa a narkewa zuwa yuwuwarsa a cikin sarrafa cututtuka na yau da kullun, rogo ya fi kawai abinci mai mahimmanci yana da ƙarfin abinci mai gina jiki da kuma iyawa.
Fahimtar fa’idodin rogo da yadda ake amfani da shi da kyau na iya haɓaka ƙimarsa a cikin abincinku. Ko kuna neman abinci mai wadatar makamashi ko magungunan gargajiya, rogo yana ba da wadatattun damammaki ga mutane masu son lafiya.
Karanta Hakanan: Ka’idojin Ingantaccen Kula da Dabbobi
Darajar Gina Jiki na Rogo
1. Carbohydrates: Rogo tushe ne mai wadatacce na hadaddun carbohydrates, yana samar da isasshen kuzari. Giram 100 yana ba da kimanin gram 38 na carbs, yana mai da shi kyakkyawan tushen kuzari ga mutane masu aiki. Carbohydrates a cikin rogo galibi sitaci ne, wanda ke rushewa a hankali, yana tabbatar da sakin kuzari mai ɗorewa. Wannan ya sa ya zama manufa ga waɗanda ke buƙatar man fetur mai ɗorewa, kamar ‘yan wasa ko ma’aikatan hannu.
2. Dietary Fiber: Rogo ya ƙunshi matsakaicin fiber, tare da kusan gram 1.8 a kowane gram 100. Fiber yana taimakawa narkewa, yana haɓaka lafiyar hanji, kuma yana taimakawa daidaita matakan sukari na jini ta hanyar rage shan sukari. Matsayin fiber a cikin rogo yana tallafawa tsarin narkewa mai kyau, yana rage haɗarin maƙarƙata. Hakanan yana haɓaka ƙwayoyin cuta masu amfani na hanji, yana haɓaka aikin hanji gaba ɗaya.
3. Vitamin C: Rogo yana samar da kusan 20.6 mg na bitamin C a kowane gram 100, yana tallafawa lafiyar garkuwar jiki. Wannan antioxidant yana kare sel daga lalacewa kuma yana taimakawa wajen samar da collagen don fata da gyaran nama. Vitamin C a cikin rogo yana ƙarfafa garkuwar jiki, yana taimakawa yaƙi da cututtuka. Abubuwan antioxidant ɗin sa kuma suna yaƙar damuwa na oxidative, wanda zai iya ba da gudummawa ga cututtuka na yau da kullun.
4. Folate: Tare da kusan 27 mcg na folate a kowane gram 100, rogo yana tallafawa rarrabuwar sel da haɗin DNA. Yana da mahimmanci musamman ga mata masu juna biyu don hana lahani na jijiyoyin jiki a cikin jarirai. Kasancewar Folate a cikin rogo ya sa ya zama ƙari mai mahimmanci ga abinci, musamman ga mata masu ciki. Hakanan yana tallafawa samar da jajayen ƙwayoyin jini, yana rage haɗarin rashin jini.
5. Magnesium: Rogo yana samar da kusan miligram 21 na magnesium a kowane gram 100. Wannan ma’adinai yana tallafawa aikin tsoka, lafiyar jijiya, da kuma samar da kuzari, yana ba da gudummawa ga ƙarfin gaba ɗaya. Magnesium a cikin rogo yana taimakawa wajen kula da annashuwa na tsoka kuma yana hana ciwon tsoka, musamman yana da amfani ga mutanen da ke aiki. Hakanan yana tallafawa lafiyar zuciya ta hanyar daidaita hawan jini.
6. Potassium: Yana samar da kusan miligram 271 a kowane gram 100, yawan potassium a cikin rogo yana tallafawa lafiyar zuciya, daidaiton ruwa, da kuma ƙanƙancewar tsoka, yana rage haɗarin hawan jini. Matsayin potassium a cikin rogo yana taimakawa wajen kula da daidaiton electrolyte, musamman a wurare masu zafi inda gumi ya zama ruwan dare. Yana tallafawa lafiyar zuciya da jijiyoyin jini ta hanyar yaƙar tasirin sodium.
7. Calcium: Rogo yana dauke da kusan miligram 16 na calcium a kowane gram 100. Ko da yake ba shi ne tushen farko ba, yana ba da gudummawa ga lafiyar ƙashi da aikin tsoka, yana tallafawa ƙarfin kwarangwal. Calcium a cikin rogo, ko da yake matsakaici ne, yana ƙarawa ga abincin yau da kullun, yana tallafawa yawan ƙashi. Wannan yana da amfani musamman ga waɗanda ba su da damar yin amfani da kayayyakin kiwo.
8. Phosphorus: Tare da kusan miligram 27 a kowane gram 100, phosphorus a cikin rogo yana tallafawa lafiyar ƙashi da kuma samar da kuzari. Yana aiki tare da calcium don kula da ƙasusuwa da hakora masu ƙarfi. Phosphorus yana haɓaka rawar rogo a cikin lafiyar ƙashi, yana mai da shi abinci mai mahimmanci a yankuna inda ƙarancin abinci mai gina jiki ya zama ruwan dare. Hakanan yana taimakawa matakan samar da kuzari na salula.
9. Iron: Rogo yana samar da kusan miligram 0.3 na ƙarfe a kowane gram 100. Ƙarfe yana da mahimmanci don jigilar iskar oxygen da kuma samar da jajayen ƙwayoyin jini, yana taimakawa wajen hana ƙarancin jini. Ƙarfe a cikin rogo yana tallafawa matakan kuzari da aikin fahimi. Ko da yake ba shi ne tushen farko ba, yana ba da gudummawa ga yawan shan ƙarfe, musamman a cikin abincin da aka samo daga tsirrai.
10. Bitamin B: Rogo yana ɗauke da ƙananan adadin bitamin B kamar thiamin da riboflavin. Waɗannan suna tallafawa ƙarfin kuzari da lafiyar tsarin juyayi, suna haɓaka walwala gabaɗaya. Bitamin B a cikin rogo yana taimakawa wajen canza abinci zuwa kuzari, yana tallafawa ayyukan yau da kullun. Kasancewarsu ya sa rogo ya zama ƙari mai daidaito ga abinci mai ƙarancin abinci mai gina jiki.
Fa’idodin Lafiya na Rogo
1. Ƙarfafa Ƙarfi: Babban abun da ke cikin carbohydrate na rogo (gram 38 a kowace gram 100) yana ba da tushen kuzari mai sauri da dorewa, mai kyau ga salon rayuwa mai buƙatar jiki. Wannan ya sa rogo ya zama babban abinci ga manoma da ma’aikata a yankuna masu zafi, inda yake haifar da dogon ranakun aiki. Misali, a Najeriya, rogo fufu abinci ne da ake ci don samun kuzari mai dorewa.
Amfani: Tafasa gram 200 na rogo, a daka shi a cikin fufu, a yi amfani da miyan kayan lambu don abinci mai ƙarfi. A sha kofi 1-2 kullum don samun kuzari mai dorewa.
2. Lafiyar Narkewa: Fiber a cikin rogo (gram 1.8 a kowace gram 100) yana haɓaka motsin hanji na yau da kullun kuma yana tallafawa microbiota na hanji, yana rage matsalolin narkewa kamar maƙarƙashiya.
Matsayin fiber a cikin rogo yana tallafawa lafiyar hanji, musamman a cikin abincin da ba shi da nau’ikan fiber daban-daban. Yana da babban abinci a cikin abincin Afirka, inda yake taimakawa narkewa.
Amfani: Shirya gram 150 na tafasasshen rogo tare da gefen ganyen ganye don haɓaka yawan fiber. Ku ci sau 2-3 a mako don lafiyar narkewa.
3. Tallafin Garkuwar Jiki: Vitamin C na rogo (20.6 mg a kowane gram 100) yana ƙarfafa garkuwar jiki ta hanyar haɓaka aikin ƙwayoyin jini farare da kuma yaƙi da damuwar oxidative. A yankunan karkara, galibi ana haɗa rogo da kayan lambu masu wadataccen vitamin C don haɓaka garkuwar jiki. Misali, a Uganda, ana cin rogo da miyar gyada don ƙarin abinci mai gina jiki.
Amfani: Turara gram 100 na rogo kuma a haɗa da gram 50 na alayyahu don abinci mai ƙarfafa garkuwar jiki. A sha sau 2-3 a mako.
4. Daidaita Sugar na Jini: Fiber na rogo da hadaddun carbohydrates suna taimakawa wajen daidaita sukarin jini ta hanyar rage shan glucose, mai amfani ga sarrafa ciwon sukari. A Brazil, ana amfani da rogo a cikin abinci mai ƙarancin glycemic don sarrafa sukarin jini. Misali, marasa lafiya masu ciwon sukari suna haɗa tafasasshen rogo a cikin daidaitattun abinci don ingantaccen kula da glucose.
Amfani: Tafasa gram 150 na rogo kuma a haɗa da gram 100 na furotin maras kitse kamar kifi. Ku ci sau 1-2 a mako don tallafawa kwanciyar hankali na sukarin jini.
5. Lafiyar Zuciya: Potassium (271 mg a kowane gram 100) a cikin rogo yana tallafawa lafiyayyen hawan jini da aikin zuciya ta hanyar daidaita matakan sodium. Matsayin potassium a cikin rogo ya sa ya zama abinci mai lafiyar zuciya, musamman a yankuna masu iyakacin samun wasu hanyoyin potassium. Yana tallafawa lafiyar zuciya gabaɗaya.
Amfani: Gasa gram 200 na rogo tare da ƙaramin mai da ganye. A sha sau 2-3 a mako don tallafawa lafiyar zuciya.
6. Lafiyar Kashi: Calcium da phosphorus a cikin rogo (16 mg da 27 mg a kowane gram 100) suna ba da gudummawa ga ƙarfin kashi, rage haɗarin osteoporosis. Waɗannan ma’adanai suna sa rogo ya zama abinci mai mahimmanci a wuraren da ake amfani da kayayyakin kiwo kaɗan, suna tallafawa lafiyar ƙashi a cikin yara da manya.
Amfani: A shirya garin rogo gram 150 a cikin kunun tsamiya. A sha kofi 1–2 a kowane mako don tallafawa lafiyar ƙashi.
7. Gudanar da nauyi: Fiber na rogo da hadadden carbohydrates suna inganta koshi, suna taimakawa wajen sarrafa sha’awa da tallafawa sarrafa nauyi idan aka cinye shi cikin matsakaici. Cikar yanayin rogo ya sa ya zama abinci mai mahimmanci ga abincin da ke da masaniya game da nauyi a cikin al’adu da yawa, yana ba da gamsuwa ba tare da yawan adadin kuzari ba.
Amfani: A tafasa rogo gram 100 a haɗa da kayan lambu gram 50 don abinci mai ƙarancin kalori. A ci sau 2–3 a kowane mako.
8. Hana Ƙarancin Jini: Ƙarfe da folate a cikin rogo (0.3 mg da 27 mcg a kowane gram 100) suna tallafawa samar da jajayen ƙwayoyin jini, suna rage haɗarin ƙarancin jini. Waɗannan abubuwan gina jiki suna da mahimmanci a yankunan da ƙarancin jini ya zama ruwan dare, musamman ga mata da yara waɗanda ba su da isasshen abinci mai wadatar ƙarfe.
Amfani: A yi faffaɗan burodi na garin rogo (gram 100) a yi aiki da miyar lentil. A ci sau 2–3 a kowane mako don haɓaka yawan ƙarfe.
9. Lafiyar Fata: Vitamin C a cikin rogo yana tallafawa samar da collagen, yana inganta elasticity na fata kuma yana rage alamun tsufa kamar wrinkles. Antioxidants na rogo suna amfanar lafiyar fata, musamman idan an haɗa su da sauran abinci mai gina jiki a cikin daidaitaccen abinci.
Amfani: A turara rogo gram 100 a haɗa da ‘ya’yan itacen citrus gram 50 don abinci mai haɓaka fata. A ci sau 2–3 a kowane mako.
10. Taimakon Hankali: Bitamin B a cikin rogo, kamar thiamin, yana tallafawa lafiyar kwakwalwa ta hanyar taimakawa aikin jijiya da metabolism na makamashi. Waɗannan bitamin suna sa rogo ya zama abinci mai haɓaka kwakwalwa, musamman a cikin abincin da ba su da nau’ikan abubuwan gina jiki daban-daban, suna tallafawa tsabtar tunani.
Amfani: Shirya gram 150 na kunun rogo tare da ƙarin goro don lafiyar ƙwaƙwalwa. A sha sau 1–2 a kowane mako.
11. Abubuwan Hana Kumburi: Antioxidants na rogo, kamar bitamin C, suna rage kumburi, wanda zai iya sauƙaƙa alamun cututtuka kamar amosanin gabbai. Wannan fa’idar tana da mahimmanci musamman a cikin abincin gargajiya inda rogo shine babban abinci, yana tallafawa lafiyar gaba ɗaya.
Amfani: Tafasa gram 150 na rogo kuma a haɗa da kayan yaji masu hana kumburi kamar turmeric. A sha sau 2–3 a kowane mako.
12. Madadin Mara Gluten: Rogo ba shi da gluten a zahiri, yana mai da shi tushen sitaci mai aminci ga waɗanda ke da cutar celiac ko rashin haƙuri na gluten. Ana amfani da garin rogo sosai a cikin yin burodi mara gluten, yana ba da madadin mai amfani ga waɗanda ke da ƙuntatawa na abinci.
Amfani: Yi amfani da gram 100 na garin rogo don yin burodi mara gluten ko pancakes. A sha sau 1–2 a kowane mako don bambancin abinci.
Shaidar Kimiyya da Nazarin Halittu akan Rogo
1. Ƙarfi da Gina Jiki: Wani bincike da Montagnac, et al.(2009) ya gano cewa rogo abinci ne mai ƙarfi saboda yawan carbohydrate da ke cikinsa, wanda ya dace don magance rashin abinci mai gina jiki a yankuna masu tasowa. Yana ba da 160 kcal a kowace gram 100, yana tallafawa buƙatun kuzari.
2. Lafiyar narkewa: Oluwole et al.(2012) ya nuna cewa fiber na abinci na rogo yana taimakawa narkewa kuma yana rage maƙarƙashiya. Binciken ya nuna rawar da yake takawa wajen inganta motsin hanji a cikin al’ummomin Afirka da ke cin abinci na rogo.
3. Fa’idodin Antioxidant: R.A. Thilini Nilusha et al. (2021) sun gano cewa sinadarin Vitamin C na rogo yana samar da fa’idodin antioxidant, yana rage damuwar oxidative. Binciken ya tabbatar da rawar da yake takawa wajen tallafawa lafiyar garkuwar jiki a cikin abincin Najeriya.
4. Kula da Sugar na Jini: Wani binciken 2018 da Afolayan da Olayiwola suka yi ya nuna cewa ƙarancin glycemic index na rogo (idan an shirya shi yadda ya kamata) yana taimakawa wajen daidaita sukarin jini, yana mai da shi dacewa da abincin masu ciwon sukari a matsakaici.
Tambayoyi da Ake Yawan Yi Game da Rogo
1. Shin rogo yana da lafiya a ci shi danye?
A’a, ɗanyen rogo yana ɗauke da cyanogenic glycosides, wanda zai iya sakin cyanide. Koyaushe a dafa ko sarrafa shi sosai don tabbatar da tsaro.
2. Yaya za a iya shirya rogo?
Ana iya tafasa rogo, a gasa shi, a soya shi, ko kuma a sarrafa shi zuwa gari don abinci kamar fufu, burodi, ko porridge. Jiƙa shi da dafa shi yana cire guba.
3. Shin rogo yana da kyau don rage kiba?
Ee, fiber na rogo yana haɓaka koshi, yana taimakawa wajen sarrafa kiba. A ci a matsakaici (gram 100-150) tare da kayan lambu don daidaitaccen abinci.
4. Shin rogo na iya taimakawa wajen ciwon sukari?
Ƙarancin glycemic index na rogo na iya tallafawa kula da sukarin jini idan an dafa shi yadda ya kamata. Haɗa gram 150 tare da furotin don sakamako mafi kyau.
5. Shin rogo ba shi da gluten?
Ee, rogo a zahiri ba shi da gluten, yana mai da shi manufa don cutar celiac ko mutanen da ke da haushin gluten. Yi amfani da garin rogo don yin burodi.
6. Ta yaya rogo ke amfanar fata?
Vitamin C na rogo na tallafawa samar da collagen, yana inganta laushin fata. Ku ci gram 100 tare da ‘ya’yan itatuwa citrus sau 2-3 a mako.
7. Shin rogo na iya haifar da rashin lafiyar jiki?
Rashin lafiyar rogo ba kasafai ba ne amma yana yiwuwa. Alamomin sun haɗa da ƙaiƙayi ko kumburi. Tuntuɓi likita idan halayen sun faru bayan cin abinci.
8. Yawan rogo nawa ne ke da lafiya a ci kullum?
Yawan ainihin rogo na gram 100-200 a kullum yana da lafiya ga yawancin mutane, idan an dafa shi yadda ya kamata don cire sinadarin cyanogenic.
Kuna da wasu tambayoyi, shawarwari, ko gudummawa? Idan haka ne, da fatan za a yi amfani da akwatin sharhi da ke ƙasa don raba tunaninku. Muna kuma ƙarfafa ku da ku taimaka ku raba wannan bayanin tare da wasu waɗanda za su iya amfana daga gare shi. Tunda ba za mu iya isa ga kowa a lokaci guda ba, muna matukar godiya da taimakonku wajen yada labarin. Na gode sosai da goyon bayanku da kuma rabawa!
Sanarwa: Wannan labarin don dalilai na ilimi da bayani ne kawai. Fa’idodin kiwon lafiya da aka bayyana sun dogara ne akan binciken kimiyya da ilimi na gargajiya. Ba su maye gurbin shawarwarin likita na ƙwararru, ganewar asali, ko magani. Koyaushe tuntuɓi ƙwararren likita kafin amfani da kowane ganye ko magani na halitta don dalilai na likita.
Karanta Hakanan: Abin da Ya Kamata Ka sani Kafin Ka Sayi Gona