Mufarinya, unozivikanwa nesainzi se Manihot esculenta, chirimwa chine sitachi chinorimwa zvikuru munzvimbo dzinopisa. Chirimwa ichi chine zvakawanda-siyana chikafu chinodyiwa nemamiriyoni, kunyanya muAfrica, South America, neAsia. Kutsungirira kwayo mumamiriro ekunze akaoma kunoita kuti ive chirimwa chakakosha chekudya.
Kubva kuSouth America, mufarinya wave uchipfuyiwa kwemakore anopfuura 5,000. Nhasi, ibwe rekona rezvikafu zvakawanda, kubva kuAfrica fufu kuenda kuSouth America farofa. Mashizha ayo nemidzi zvinopedzwa, zvichipa huwandu hwezvekudya uye zvinovaka muviri zvingangoitika.
Kukosha kwemufarinya kunongopfuura chikafu. Inoshandiswa mumaindasitiri ekushandisa, sekugadzira biofuels uye starches. Nekudaro, hutano hwayo hunobatsira ndihwo hunoita kuti huve hunoshamisa, huchipa zvakakosha zvinovaka muviri uye zvinogona kurapa zvimiro zvehutano hwakasiyana.
Pasinei zvapo nebetsero dzawo, mufarinya unofanira kugadzirirwa zvakafanira kudzivisa ngozi dzoutano. Mudzi wacho une cyanogenic glycosides, inogona kuburitsa cyanide kana isina kubikwa kana kugadziriswa nemazvo. Kugadzirira kwakafanira kunozarura simba rayo rose rezvokudya zvakachengeteka.
Chinyorwa chino chinoongorora kukosha kwekudya kwemufarinya, hutano hwakanaka, uye rutsigiro rwesainzi. Kubva pakuita kwayo mukugaya kusvika pakugona kwayo mukurapa zvirwere zvisingaperi, mufarinya haungori chinhu chikuru uye isimba rekudya kunovaka muviri uye kuita zvakasiyana-siyana.
Kunzwisisa zvakanakira mufarinya uye mashandisirwo azvo kunogona kuwedzera kukosha kwayo mukudya kwako. Ungave uchitsvaga chikafu chine simba kana mishonga yechisikigo, mufarinya inopa hupfumi hwemikana kune vanhu vane hanya nehutano.
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Kudya Kukosha Kwemufarinya
1. Carbohydrates: Mufarinya manyuko akawanda emakabhohaidhiretsi akaoma kunzwisisa, achigovera simba rakatsiga. Iyo 100-giramu yekushandira inopa anenge 38 magiramu emacarbs, zvichiita kuti ive yakanakisa simba sosi kune vanhu vanoshanda. Makabhohaidhiretsi ari mucassava ndiwo ane starch, ayo anotsemuka zvishoma nezvishoma, zvichiita kuti simba rirambe richibuda. Izvi zvinoita kuti zvive zvakanaka kune avo vanoda mafuta anogara kwenguva refu, sevatambi kana vashandi vemaoko.
2. Dietary Fiber: Mufarinya une faibha iri pakati nepakati, ine magiramu anenge 1.8 pa100 gramu. Fiber inobatsira kugaya, inosimudzira hutano hwematumbu, uye inobatsira kudzora mazinga eshuga nekudzora kunyura kweshuga. Basa refayibha mumufarinya rinotsigira kugaya zvine hutano, zvichideredza njodzi yekuzvimbirwa. Iyo zvakare inosimudzira anobatsira gut bacteria, inosimudzira yakazara gut basa.
3. Vitamin C: Mufarinya unopa anenge 20.6 mg yevhitamini C pa100 gramu, inotsigira hutano hwekudzivirira. Iyi antioxidant inodzivirira masero kubva mukukuvadzwa uye inobatsira mukuumbwa kwe collagen yeganda uye kugadzirisa matishu. Vitamin C mucassava inowedzera hutachiona, ichibatsira kurwisa hutachiona. Yayo antioxidant zvimiro zvakare kurwisa oxidative kusagadzikana, izvo zvinogona kubatsira kune zvisingaperi zvirwere.
4. Folate: Iine inenge 27 mcg yefolate pamagiramu zana, cassava inotsigira kupatsanurwa kwesero uye DNA synthesis. Zvinonyanya kukosha kuti vakadzi vane pamuviri vadzivirire neural tube defects mucheche. Kuvapo kwefolate mucassava kunoita kuti ive chinhu chakakosha pakudya, kunyanya kumadzimai akazvitakura. Inotsigirawo kugadzirwa kwemasero matsvuku eropa, kuderedza njodzi yeanemia.
5. Magnesium: Mufarinya unopa anenge 21 mg yemagnesium pa100 gramu. Iyi mineral inotsigira kushanda kwemhasuru, hutano hwetsinga, uye simba metabolism, zvichipa kusimba kwese. Magnesium mucassava inobatsira kuchengetedza tsandanyama kuzorora uye kudzivirira cramps, kunyanya inobatsira kune vanhu vanoshanda. Inotsigirawo utano hwemwoyo nekugadzirisa BP.
6. Potassium: Zvichipa 271 mg pa100 gramu, mufarinya wemufarinya unotsigira hutano hwemwoyo, kuyerera kwemvura, uye kumisikidza kwetsandanyama, zvichideredza njodzi yehypertension. Basa rePotassium mucassava rinobatsira kuchengetedza electrolyte balance, kunyanya munzvimbo dzinopisa umo kudikitira kunowanzo. Inotsigira hutano hwemoyo nekurwisa mhedzisiro yesodium.
7. Calcium: Mufarinya une 16 mg yecalcium pa 100 gramu. Kunyange isiri iyo yekutanga sosi, inobatsira kuhutano hwemapfupa uye mhasuru kushanda, kutsigira skeletal simba. Calcium mucassava, kunyange zvazvo ine mwero, inowedzera kudyiwa kwezuva nezuva, inotsigira kusimba kwemapfupa. Izvi zvinonyanya kubatsira kune avo vane ruzivo rushoma kune zvigadzirwa zvemukaka.
8. Phosphorus: Nekukomberedza 27 mg pamagiramu zana, phosphorus mucassava inotsigira hutano hwemapfupa uye kugadzirwa kwesimba. Inoshanda pamwe chete necalcium kuchengetedza mapfupa nemazino akasimba.Phosphorus inosimudzira basa remufarinya muhutano hwemapfupa, zvichiita kuti ive chikafu chakakosha munzvimbo dzinowanzoshaikwa chikafu. Iyo inobatsirawo maitiro emagetsi emagetsi.
9. Simbi: Mufarinya unopa inenge 0.3 mg yesimbi pa100 gramu. Iron yakakosha pakufambisa kweokisijeni uye kugadzirwa kwemasero matsvuku eropa, zvichibatsira kudzivirira kupererwa neropa. Simbi iri mucassava inotsigira mazinga esimba uye kugona kwekuziva. Kunyangwe isiri iyo yekutanga sosi, inobatsira kune yakazara iron kudya, kunyanya mukudya-kwakavakirwa zvirimwa.
10. B Mavhitamini: Mufarinya une mavitamin B madiki se thiamin uye riboflavin. Izvi zvinotsigira simba remetabolism uye hutano hwehutano hwehutano, hunowedzera hutano hwakanaka. B mavhitaminzi mucassava anobatsira mukushandura chikafu kuita simba, kutsigira mabasa ezuva nezuva. Kuvapo kwavo kunoita kuti mufarinya uwedzere kune kudya kusina kudya kunovaka muviri.
Mabhenefiti ehutano hweMufarinya
1. Kuwedzera Simba: Mufarinya wakakwira makabhohaidhireti (38 magiramu pa100 magiramu) inopa simba rinokurumidza uye rinogara riripo, rakanakira mararamiro anorema. Izvi zvinoita kuti mufarinya uve chinhu chikuru kuvarimi nevashandi munzvimbo dzinopisa, uko unotungidza mazuva ekushanda. Somuenzaniso, muNigeria, mufarinya fufu kudya kunoenda kunopa simba rinoramba riripo.
Kushandisa: Fashaidzai magiramu 200 emufarinya, gadzirai fufu, uye shandisai muto wemuriwo nokuda kwezvokudya zvine simba guru. Inwa kapu 1-2 zuva nezuva kuti uwane simba rakasimba.
2. Utano Hwekudya: Iyo fiber mucassava (1.8 magiramu pa100 magiramu) inosimudzira kufamba kwemukati nguva dzose uye inotsigira gut microbiota, inoderedza nyaya dzekugaya senge kuvimbiswa.
Basa reFiber mucassava rinotsigira ura hune hutano, kunyanya mukudya kusina fiber dzakasiyana. Chikafu mukudya kwemuAfrica, uko kunobatsira kugaya.
Kushandisa: Gadzirira 150 magiramu emufarinya yakabikwa nedivi remashizha ane mashizha kuti uwedzere kudya kwefiber. Idya 2-3 nguva pavhiki kune hutano hwekudya.
3. Rutsigiro rweImune: Mufarinya vhitamini C (20.6 mg pa 100 gramu) inosimbisa kudzivirirwa kwezvirwere nekusimudzira kushanda kwemasero machena eropa uye kurwisa kushushikana kweoxidative. Mumisha yekumaruwa, mufarinya unowanzo sanganiswa nemuriwo une vitamin C kuti uwedzere kudzivirirwa kwemuviri. Somuenzaniso, kuUganda, mufarinya unodyiwa nomuto wenzungu kuti uwedzere kudya kunovaka muviri.
Kushandisa: Steam 100 magiramu emufarinya uye peya ne50 magiramu espinachi yekudya kunosimudzira immune. Inwa 2-3 nguva pavhiki.
4. Ropa Shuga Regulation: Fibre yeCassava uye yakaoma carbs inobatsira kudzikamisa shuga yeropa nekunonoka kunyura kweglucose, inobatsira pakutarisira chirwere cheshuga. MuBrazil, cassava inoshandiswa mukudya kwakaderera-glycemic kubata shuga yeropa. Semuenzaniso, varwere vane chirwere cheshuga vanosanganisa mufarinya wakabikwa muzvokudya zvine mwero kuitira kudzora shuga kuri nani.
Kushandisa: Fashaidza 150 magiramu emufarinya uye batanidza ne100 magiramu eprotein yakaonda sehove. Idya 1-2 nguva pavhiki kutsigira kugadzikana kweshuga yeropa.
5. Utano hweMwoyo: Potassium (271 mg pa100 gramu) mumufarinya inotsigira hutano hweropa uye kushanda kwemoyo nekuenzanisa mazinga e sodium. Basa rePotassium mucassava rinoita kuti ive chikafu chinovaka moyo, kunyanya munzvimbo dzinenge dzisingakwanisi kuwana mamwe potassium. Inotsigira hutano hwemoyo wese.
Kushandisa: Roast 200 magiramu ecassava nemafuta mashoma nemishonga. Kudya 2-3 nguva pavhiki kutsigira utano hwemwoyo.
6. Bone Health: Calcium uye phosphorus mucassava (16 mg uye 27 mg pa100 gramu) inobatsira pakusimba kwemapfupa, kuderedza njodzi yeosteoporosis. Zvicherwa izvi zvinoita kuti mufarinya uve chikafu chakakosha munzvimbo dzine mukaka wakaderera, zvichitsigira hutano hwemapfupa mukukura kwevana nevakuru.
Kushandisa: Gadzirira 150 magiramu eupfu hwecassava muporridge. Inwa kapu 1-2 pasvondo kuti utsigire utano hwemapfupa.
7. Weight Management: Fibre yeCassava uye macarbs akaomarara anokurudzira kuguta, zvichibatsira kudzora havi uye kutsigira uremu kana uchinge wadyiwa zvine mwero. Kuzadza kwemufarinya kunoita kuti ive chinhu chikuru chekudya kwehuremu mutsika dzakawanda, ichipa kugutsikana pasina macalorie akawandisa.
Kushandisa: Fashaidza 100 magiramu emufarinya uye batanidza ne50 gramu yemiriwo kune yakaderera-calori, inozadza kudya. Idya 2-3 nguva pavhiki.
8. Kudzivirira Anemia: Iron uye folate mucassava (0.3 mg uye 27 mcg pamagiramu 100) zvinotsigira kugadzirwa kwemasero matsvuku eropa, kuderedza dambudziko reanemia. Izvi zvinovaka muviri zvakakosha munzvimbo dzine chirwere chekushaya ropa, kunyanya kuvakadzi nevana vasina kuwana zvokudya zvine iron yakawanda.
Kushandisa: Gadzira upfu hwemufarinya (magiramu 100) uye ushande nesadza. Shandisa 2-3 nguva pavhiki kuti uwedzere kudya kwesimbi.
9. Utano Hweganda: Vitamin C mucassava inotsigira kugadzirwa kwe collagen, inokurudzira kusimba kweganda uye kuderedza zviratidzo zvekuchembera semakwinya.Mufarinya weCassava’s antioxidants unobatsira hutano hweganda, kunyanya kana uchinge wasanganiswa nezvimwe zvinovaka muviri chikafu mukudya kwakaringana.
Kushandisa: Steam 100 magiramu emufarinya uye peya nemagiramu makumi mashanu emichero yecitrus kuitira kudya kunosimudzira ganda. Idya 2-3 nguva pavhiki.
10. Cognitive Support: B mavhitaminzi mucassava, senge thiamin, anotsigira hutano hwehuropi nekubatsira kushanda kwetsinga uye simba metabolism. Aya mavhitaminzi anoita mufarinya chikafu chinosimudzira uropi, kunyanya mukudya kunoshaikwa zvakasiyana siyana zvinovaka muviri, zvichitsigira kujeka kwepfungwa.
Kushandisa: Gadzirira 150 magiramu ecassava porridge nekuwedzera nzungu kune hutano hwehuropi. Kudya 1-2 nguva pavhiki.
11. Anti-Inflammatory Properties: Cassava’s antioxidants, senge vhitamini C, inoderedza kuzvimba, zvinogona kurerutsa zviratidzo zvemamiriro akaita searthritis. Iyi bhenefiti inonyanya kukosha mukudya kwechinyakare uko mufarinya chiri chikafu chekutanga, chinotsigira hutano hwese.
Kushandisa: Fashaidza 150 magiramu ecassava uye sanganisa ne anti-inflammatory spice seturmeric. Inwa 2-3 nguva pavhiki.
12. Imwe nzira isina Gluten: Cassava yakasikwa isina gluten, zvichiita kuti ive yakachengeteka starch kune avo vane chirwere chechiliac kana gluten senitivity. Hupfu hwecassava hunoshandiswa zvakanyanya mukubika-gluten-isina, ichipa imwe nzira yakasiyana kune avo vane zvirambidzo zvekudya.
Kushandisa: Shandisa 100 magiramu eupfu hwecassava kugadzira chingwa chisina guten kana mapakeke. Kudya 1-2 nguva pavhiki kune zvakasiyana-siyana zvekudya.
Umbowo hweSainzi uye Zvidzidzo zveCassava
1. Simba uye Zvokudya Zvinovaka muviri: Chidzidzo che Montagnac, et al.. (2009) vakawana mufarinya chiri chikafu chine simba rakawanda nekuda kwehuwandu hwemakabhohaidhiretsi, chakanakira kugadzirisa kushomeka kwekudya mumatunhu ari kusimukira. Inopa 160 kcal pa100 gramu, inotsigira simba rinodiwa.
2. Utano Hwekudya: Incoming et al.. (2012) yakaratidza kuti cassava’s dietary fiber inobatsira kugaya uye inoderedza kuvimbiswa. Chidzidzo ichi chakaratidza basa rayo mukuvandudza kufamba kwematumbo muvanhu vemuAfrica vanodya chikafu chine mufarinya.
3. Antioxidant Benefits: RA Thilini Vechidiki et al.. (2021) vakawana kuti mufarinya vhitamini C inopa antioxidant mabhenefiti, kuderedza oxidative kusagadzikana. Chidzidzo chacho chakasimbisa basa rayo mukutsigira hutano hwekudzivirira zvirwere muzvokudya zveNigeria.
4. Kudzora Shuga Yeropa: Ongororo ye2018 yakaitwa naAfolayan naOlayiwola yakaratidza mufarinya’s low glycemic index (kana yagadzirwa nemazvo) inobatsira kugadzirisa shuga muropa, zvichiita kuti ive yakakodzera kudya kweshuga zvine mwero.
Mibvunzo Inowanzo bvunzwa Pamusoro peCassava
1. Mufarinya wakachengeteka here kudyiwa usina kubikwa?
Kwete, mufarinya mbishi une cyanogenic glycosides, inogona kuburitsa cyanide. Gara uchibika kana kunyatsochigadzira kuti uve nechokwadi chekuchengeteka.
2. Mufarinya ungagadzirwa sei?
Mufarinya unogona kubikwa, kugochwa, kugochwa, kana kugayiwa kuita hupfu hwendiro dzakaita sefufu, chingwa, kana poriji. Kunyura nekubika kunobvisa chepfu.
3. Mufarinya wakanaka here pakuonda?
Hungu, faibha yemufarinya inosimudzira kuguta, ichibatsira kudzora uremu. Idya zvine mwero (100-150 gramu) nemiriwo yekudya kwakaringana.
4. Mufarinya ungabatsira here pachirwere cheshuga?
Mufarinya’s low glycemic index unogona kutsigira kudzora shuga muropa kana wabikwa zvakanaka. Patanidza 150 magiramu nemapuroteni kuti uwane mhedzisiro yakanaka.
5. Mufarinya hauna gluten here?
Ehe, cassava yakasikwa isina-gluten, ichiita kuti ive yakanakira chirwere chechiliac kana vanhu vanonzwa gluten. Shandisa hupfu hwemufarinya pakubika.
6. Mufarinya unobatsira sei utano hweganda?
Cassava’s vhitamini C inotsigira kugadzirwa kwe collagen, inovandudza kusimba kweganda. Idya magiramu 100 nemichero yecitrus 2-3 nguva pavhiki.
7. Mufarinya ungakonzeresa allergies here?
Mifarinya yemufarinya haiwanzo asi zvinogoneka. Zviratidzo zvinosanganisira kukwenya kana kuzvimba. Bvunza chiremba kana mhinduro dzikaitika mushure mekunwa.
8. Mufarinya wakachengetedzeka kudyiwa wakawanda sei zuva nezuva?
Kudyiwa kwemagiramu 100-200 zuva nezuva kwakachengeteka kuvanhu vazhinji, kunze kwekunge kwakanyatsobikwa kubvisa makemikari ane cyanogenic.
Iwe une chero mibvunzo, mazano, kana mipiro? Kana zvirizvo, ndapota inzwa wakasununguka kushandisa bhokisi rekutaura pazasi kugovera pfungwa dzako. Tinokukurudzirawo kuti ugoverane nomutsa mashoko aya nevamwe vangabatsirwa nawo. Sezvo tisingakwanisi kusvika munhu wose panguva imwe chete, tinoonga zvechokwadi rubatsiro rwenyu mukuparadzira shoko. Ndinokutendai zvikuru nerutsigiro rwenyu uye nokugoverana!
Disclaimer: Ichi chinyorwa ndechekudzidzisa uye ruzivo chete. Mabhenefiti ehutano anotsanangurwa anobva patsvagiridzo yesainzi uye ruzivo rwechinyakare. Havasi kutsiva zano renyanzvi rekurapa, kuongororwa, kana kurapwa. Gara uchibvunzurudza nyanzvi yezvehutano usati washandisa chero mushonga kana mushonga wepanyama wezvinangwa zvekurapa.
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