Gyada tushen abinci ce da ake amfani da ita a duniya. Ana iya amfani da ita don yin man gyada ko kuma a matsayin abin ciye-ciye. Yanayin ƙasar da gyada take so shi ne ƙasa mai yashi a cikin yankuna masu zafi na duniya.
Gyaɗa nau’in amfanin gona ce kuma abinci ce, asalinta tsiro ce da ake shukawa, tana kuma fitar da ‘ya’ya a cikin kasa ƙarƙashin jijiyoyinta. Kuma ana sarrafa ta ne don amfani da ita a matsayin abinci da sauran su ta hanyoyi daban-daban kamar wurin yin kunu, mai (mangyada), madara, kuli-kuli, ko zubawa a miyar taushe, da sauransu. Ana iya dafa gyada ana iya soya ta, ana kuma yin kantu. Gyada na da sinadarin dake gina jiki, wato furotin wanda ke da amfani sosai a jiki, musamman ma wajen kara girman jiki da bai wa jiki kariya, shi yasa yake da kyau a riƙa amfani da ita a cikin abinci.
Kimanin sinadarin amino acid 20 ne ke cikin gyada, tare da tsarin inganta garkuwar jiki mai bunƙasa sinadarin amino acid, sinadarin arginine shi ne mafi yawa. Har ila yau, gyada ta ƙunshi minersls masu inganta lafiya da yawa har ma da bitamin. Yin amfani da gyada da yawa na iya inganta sukarin jini, rage nauyi, riga-kafin cutar gallstone da kuma haɓaka lafiyar zuciya.
Idan aka kwatanta gyada da sauran nau’ikan abinci danginta, gyada tana da wadatar minerals, anya da kananan sinadaran abinci, da kuma sinadarin bitamin. Har ila yau, gyada tana wakiltar wani ɓangare na tattalin arziki mai yawa. Ko a ci gyada danya ko a soye, akwai dimbin fa’idojin kiwon lafiya.
Sinadaran abinci da ke cikin gyada
A cikin danyar gyadar da ta kai adadin gram 100, ana samun sinadarai kamar haka:
- Energy- 567 adadin sinadarin kuzari
- Carbohydrates – 16.1 g
- Sinadarin furotin – 25.8 g
- Sinadarin fiber – 8.5 g
- Adadin sikari – 4.7 g
- Sinadarin ruwa – 7%
- Sinadarin maiƙo – 49.2 g
- Monounsaturated mai – 24.43 g
- Polyunsaturated mai – 15.56 g
- Sinadarin maiƙo na omega-6 fatty acid – 15.56 g
Ingantattun sinadaran furotin da kitse masu kyau suna da yawa a cikin gyada. Sun kuma ƙunshi adadi mai yawa na kuzari. Yawancin maiƙo a cikin gyada shi ne mono- da polyunsaturated fatty acids. Yawancin lokaci ana amfani da wannan don samar da man gyada.
Carbohydrates
Gyada abinci ce mai ƙarancin sinadarin kalori. Don haka zaɓin abinci ce mai lafiya ga masu ciwon sukari.
Sunadaran furotin
Gyada nagartaccen tushen furotin ce daga abincin da ake shukawa. Wasu mutane suna fama da ƙarancin sinadarin furotin da ke cikin gyada. Gyada ita ce tushen furotin daga amfanin gona wanda yake dauke da kashi 22 zuwa 30% na furotin.
Minerals da bitamin
Yawancin bitamin da minerals suna da yawa a cikin gyada. Bitamin E, biotin, thiamine (bitamin B1), niacin (bitamin B3), folate (bitamin B9), manganese, magnesium, copper da phosphorus suna da yawa a cikin gyada.
Amfanin gyada
Inganta aikin kwakwalwa
Mutum na iya ƙara ƙarfin tunaninsa, ƙwaƙwalwar ajiya da ta hanyar haɗa gyada a cikin abincinsa. Binciken ya nuna cewa cin gyada na iya inganta yanayin cutuka kamar cutar Alzheimer da inganta fahimta. Niacin, ko bitamin B3, wanda ke da yawa a cikin gyada, yana taimakawa wajen inganta aikin kwakwalwa. Sinadarin serotonin daga gyada yana rage alamomin damuwa, kuma kasancewar tryptophan yana inganta yanayin barci da lafiyar kwakwalwa.
Rage ƙiba
Duk da tana kunshe da sinadarin kalori mai yawa, gyada na taimaka wa mutane su rage kiba maimakon samun ta. Abincin da ke da ƙarfi ya haɗa da gyada. Cin gyada da man gyada na iya kara mana gamsuwa. Waɗannan na iya ba da jin daɗi fiye da abubuwan ciye-ciye masu yawan carbohydrate.
Rage haɗarin ciwon sukari
Ga masu ciwon sukari, gyada ita ce mafi kyawun abin ciye-ciye saboda tana taimakawa wajen rage yawan sukarin jini. Gyada na dauke da kashi 21% na sinadarin manganese a kowane gram 100.
Kariyar cutar daji
Yawan cin gyada, ana danganta shi da rage hadarin kamuwa da cutar sankarar hanji. Sinadaran da ke cikin gyada na iya taimakawa wajen rage yiwuwar kamuwa da cutar kansa. Haka nan cin gyada na iya rage haɗarin kamuwa da cutar kansar nono bayan al’ada. Har ila yau, an nuna cewa gyada na kare tsofaffi daga kamuwa da cutar daji na ciki da na esophagus.
Inganta lafiyar jima’i
Amino acid arginine, wanda ke da yawa a cikin gyada, ana juya shi zuwa nitric oxide, wanda ke taimakawa wajen fadada hanyoyin jini da inganta wurare dabam-dabam. Bisa ga binciken, yin amfani da sinadaran da ke da arginine na iya taimakawa wajen inganta ayyukan jima’i.
Har ila yau wasu binciken sun nuna cewa arginine na iya taimakawa wajen haɓaka kwayoyin sha’awar mutum tare da inganta maniyyi. Gyada tana kunshe da sinadaran antioxidants kamar resveratrol, wanda aka bayyana da cewa suna tallafawa da inganta lafiyar jima’i ga maza ta hanyar inganta yawan maniyyi.
Lafiyar zuciya
An bayyana yin amfani da gyada na rage hadarin kamuwa da cututtukan zuciya. Sinadaran gina jiki masu mahimmanci don kiyaye lafiyar zuciya suna cikin gyada. Waɗannan ƙwayoyi suna ba da sinadarin fiber, antioxidants, da adadi mai yawa na mono- da polyunsaturated fats, copper, magnesium, furotin da sauran abubuwan gina jiki waɗanda ke taimakawa wajen rage matakan LDL cholesterol. Kwayoyin gyada suna samar da antioxidants da amino acid waɗanda ke adana arteries, suna kare zuciya daga cutuka kamar atherosclerosis. Yin amfani da gyada a kullum yana rage mutuwa daga cutukan zuciya da kashi 29%.
Dakile cutar gallstone
Haɗa gyada akai-akai a cikin abinci yana rage haɗarin kamuwa da cutar gallstones. Cin gyada fiye da guda biyar, yana rage yiwuwar kamuwa da cutar gallstone.
Inganta lafiyar fata
Cin gyada na kare fata daga ƙunar rana da tabarbarewar jiki. Gyada na dauke da sinadarin magnesium, zinc da vitamin E, waɗanda suke taimakawa wajen yaƙi da ƙwayoyin cuta da kuma inganta lafiyar fata. Wani sinadarin antioxidant da ake samu a cikin gyada da ake kira beta-carotene na iya taimakawa wajen inganta lafiyar fata.
Sinadarin maiƙon monounsaturated da antioxidants da ake samu a cikin gyada suna taimakawa wajen tsaftace fata. Wadannan sinadirai suna wanke jiki daga duk wani gurɓataccen abu da ke lahanta fata. Resveratrol, antioxidant suna dakile bayyanar wrinkles. Bincike ya nuna cewa wannan maganin antioxidant na iya magance cutukan fata kamar psoriasis da eczema.
Manazarta
African Foods Export (2024, March 1). Groundnuts|Delicious and crunchy roasted peanuts. African Foods Export.
Icrisat (n.d.). Crops overview. Icrisat
The Editors of Encyclopaedia Britannica. (1998, July 20). Groundnut | Cultivation, harvesting, processing. Encyclopedia Britannica.
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Duk maƙalun da kuka karanta a wannan taska ta Bakandamiya, marubuta da editocinmu ne suka rubuta. Kuma kowace maƙala da aka buga ta bi muhimman matakai na tantancewa don ganin cewa bayanan dake cikinta sun inganta.
Idan kuma an ga wani kuskure a cikin kowace maƙalarmu, a sanar da mu. Za mu yi bincike sannan mu gyara gwargwadon fahimtarmu.
