Kuɓewa shuka ce mai ban sha’awa da ke da cikin shukoki dangin hibiscus da auduga. Kuɓewa ta samo asali ne daga Tsaunin Nilu. Misirawa ne suka fara noman ta a cikin ƙarni na 12 BC. Daga nan, ta bazu ko’ina cikin Afirka, Bahar Rum, Balkans, har ma da Indiya. Ta isa yankin Amurka da Brazil a cikin 1600s, sannan ta bazu arewa zuwa New Orleans har zuwa Philadelphia a shekarar 1781.
Kuɓewa tana yin girma sosai a ƙasa mai tsakuwa da yashi, amma ta fi yin yabanya mai kyau a kan ƙasa mai nauyi. Sai dai ba ta jure wa yawaitar raɓa ko ƙasa mara kyau. A gyara gona sosai kamar yadda za a yi don shuka amfanin gona na shekara-shekara ta hanyar haɗa takin gargajiya da daidaitaccen taki kafin yin shuka. Kuɓewa ta fi son ƙasa pH sama da 6.0.
Kuɓewa ta fi girma daga iri tun da yake tana da sauri wajen fitar da ‘ya’yan itace (kwana 48 zuwa 55 bayan fitowa). Irin kuɓewa ba ya adanuwa da kyau, don haka a sayi sabon iri kowane lokacin yin shuka, ko kuma a adana iri daga nau’in irin da aka shuka ta hanyar barin wasu tsiraru har su kai ga matakin zama irin.
Kuɓewa tana bunƙasa a yanayin ƙasa mai dumi da kuma yanayin dare ya haura digiri 50. Domin samun sakamako mafi kyau, a yi shuka a cikin yanayin bazara makonni 2-3 bayan sanyi ya wuce.
Ana shuka kuɓewa a kusa da sauran dogayen shukoki ko kuma a arewacin ƙarshen lambun ko gona don guje wa inuwar sauran amfanin gona. A shuka iri kamar tazarar inci 2 nesa zuwa inch 1. Layuka ya kamata su kasance aƙalla ƙafa 3 a tsakaninsu idan ana son yin wata shukar a tsakanin layukan. Kuɓewa na iya jure bushewar ƙasa. Koyaya, ban ruwa na yau da kullun zai ƙara yawan amfanin.
Yadda ake adana kuɓewa
Ana iya adana kuɓewa a cikin firiji har tsawon kwanaki 2-3 don amfanin gaba. Da zarar ta fara duhu, sai a yi amfani da ita ko a jefar. Ana iya busar da ita a guda-gudanta ko a yayyanka a shanya ta a rana ta bushe, sai a ɗure a buhu a adana cikin rumbu don amfanin gaba.
Ƙwari da cututtukan kuɓewa
Kwarin da ke lahanta kuɓewa sun haɗa da aphids, kwari masu wari. Ana iya wanke aphids da tsayayyen ruwa ko kuma feshin sinadarin magani. Ƙwari masu wari sun fi wahalar magancewa. Ana iya cire waɗannan ƙwari da hannu kuma a lalata su ko a kau da su ta amfani da maganin kashe kwari wato Sevin (carbaryl).
Kuɓewa a matsayin abinci
Kuɓewa tana gina jiki sosai. Kimanin rabin kuɓewa shi ne sinadarin fiber mai narkewa a cikin nau’in danko da pectin. Fiber mai narkewa yana taimakawa wajen rage ƙwayar cholesterol, yana rage haɗarin cututtukan zuciya. Sauran rabin kuma fiber ne marar narkewa, wanda ke taimakawa wajen kiyaye lafiyar hanji. Kuɓewa tana sa miya da santsi da ƙara kauri.
Kuɓewa tana cike da bitamin, minerals, fiber, antioxidants, da sauran sinadarai masu tasiri ga lafiya. A zahiri, fa’idojin kuɓewa sun haɗa da inganta lafiyar zuciya, ƙarfafa ƙasusuwa, daidaita sikarin jini, inganta lafiyar hanji, da sinadaran riga-kafin ciwon daji. Domin saka kuɓewa a cikin tsarin abinci, a yi amfani da ita a cikin miya da sauran nau’ikan girke-girke da za a iya amfani da ita. Ana iya tuntubar likitocin abinci game da kuɓewa, tunda amfani da ita na da tasiri ga lafiyar jiki.
Sinadaran abinci a cikin kuɓewa
Kuɓewa tana cike da bitamin da minerals. Sinadaran da ke cikin kuɓewa da ake kira mucilage, yana da yawan fiber. Cikin kofi ɗaya na dafaffiyar kuɓewa ya ƙunshi wadannan sinadarai kamar haka:
- Calories: 56
- Maiƙo ko kitse: gram 0.32
- Sinadarin fiber: gram 5.4
- Sinadarin frotin: gram 3.31
- Sinadarin Calcium: milligrams 141
- Sinadarin Magnesium: milligrams 97.6
- Bitamin C: milligrams 33.6
- Potassium: milligrams 514
- Sinadarin Iron: milligrams 1.06
- Bitamin K: micrograms 53.8
Ba a la’akari da kuɓewa a matsayin mafi ƙarfin kayan abinci waɗanda ke cike da bitamin, minerals, da fa’idojin kiwon lafiya na antioxidants don inganta tsarin garkuwar. Amma a zahiri tana samar da sinadarai masu mahimmanci wanda suka haɗa da furotin da fiber.
Alfanun kuɓewa ga lafiya
Kuɓewa na da fa’idoji tare da wasu tabbatattun batutuwan kiwon lafiya kuma masu bincike suna ci gaba da bincika amfanin kuɓewa. Waɗannan sun haɗa da:
Inganta lafiyar zuciya
Kuɓewa ta ƙunshi sinadarin polyphenols, wani nau’in antioxidant ne a cikin abincin shuka wanda ke rage haɗarin matsalolin zuciya da bugun jini. Mucilage a cikin kuɓewa na iya daƙile wanzuwar cholesterol kuma yana taimaka wa jiki yayin narkewar abinci.
Daƙile haɗarin cutar kansa
Kuɓewa tana ƙunshe da abubuwan da ake kira ‘antioxidants’ da wani sinadarin furotin da ake kira ‘lectin’, wanda ke da sinadarin antitumor.
Tana ƙarfafa ƙashi
Kuɓewa kyakkyawan tushen sinadaran calcium da bitamin K, mai mahimmanci ga lafiyar ƙashi ce. Nazarin ya nuna cin abinci mai yawan bitamin K na iya taimakawa wajen ƙarfafa ƙasusuwa da daƙile karaya.
Daidaita sikarin jini
Bincike ya nuna kuɓewa na taimakawa wajen sarrafa matakan sikarin jini. Yawancin binciken suna goyon bayan tasirin sinadarin hypoglycemic a cikin kuɓewa.Wannan na iya faruwa saboda kuɓewa tana iyakance sikarin da ake ci yayin narkewar abinci.
Inganta lafiyar hanji
Sinadarin fiber a cikin kuɓewa na iya taimakawa wajen hana maƙarƙashiya da ragewa kumburin ciki. Bugu da ƙari, kuɓewa ta ƙunshi tabbatattun nau’ikan sinadarin fiber da ake kira ‘pectin’, wanda ke taimakawa wajen bunkasa ƙwayoyin bakteriya masu kyau a cikin hanji.
Taimak wa ɗaukar ciki
Kofi daya na kuɓewa ya ƙunshi kusan kashi 15% na adadin yau da kullun da ake bukata na sinadarin ‘folate’, wani muhimmin sinadiri ne ga masu juna biyu. Folate yana taimakawa wajen rage haɗarin lahani na bututun jijiyoyi a cikin ‘yan tayi.
Haɗarin yawaita amfani da kuɓewa
A wasu lokuta, ana iya samun haɗari dalilin amfani da kuɓewa idan akwai wasu alamomin kiwon lafiya ko kuma ana kan shan wasu magunguna. Misali, yawan kuɓewa na iya yin illa ga lafiyar hanji. Sinadarin ‘fructans’ a cikin kuɓewa na iya haifar da yawaitar gas ko kumburin ciki ko gudawa ga masu matsalar narkewar abinci.
Duk da cewa ba za a iya samun lahani a dalilin cin kuɓewa a kullum ba, sai dai yawancin masana sun ba da shawarar cin abinci iri-iri a maimakon mayar da hankali kan cin abinci ƙwaya ɗaya kawai kodayaushe. Ana ɗaukar kuɓewa wani ɓangaren abinci. Akwai wasu yanayi da za su iya haifar da ƙarin haɗari ga lafiyar jiki wanda suka haɗa da amfani da:
Magungunan ciwon sikari
Wata bita da aka gabatar ba da jimawa ba a shekarar 2023 kan wasu bincike guda bakwai, ta sami tabbatacciyar shaida cewa kuɓewa na da alfanu wajen sarrafa sikarin jini. Amma yana yiwuwa cin ta da yawa ya yi tasiri ga aikin magungunan ciwon sikari da aka riga aka sha, kamar metformin.
Tsinkewar jini
Sinadarin bitamin K a cikin kuɓewa a dabi’ance yana taimakawa wajen samar da gudan jini. Mutanen da ke kan shan magungunan jini yana da muhimmanci su tuntuɓi masana kiwon lafiya game da amfani da kuɓewa saboda yawan sinadarin bitamin K.
Kuɓewa ta ƙunshi wasu sinadarai da ake kira ‘oxalates’, waɗanda za su iya ƙara haɗarin duwatsun koda a jikin mutanen da suka kamu da su a baya.
Manazarta
Clinic, C. (2024, June 27). 5 health benefits of Okra. Cleveland Clinic.
Emmanuel, M. (2024, November 15). Are there health benefits to drinking okra water? Pricepally Blog.
Mbbs, K. K. (2021, October 6). Is okra bad for you? Side effects & health benefits. MedicineNet.
Healthline (2023, February 17). 7 Nutrition and health benefits of okra. Healthline.