Ganyen rama guda ne cikin ganyayyaki sanannu a mafi yawan sassan Najeriya, musamman a jihohin Kudu-maso-Yamma, ganye ne mai yawaitar sinadarai, wanda ke da fa’idoji da yawa musamman ga mata. Ganyen rama bai taikata don haɗawa ko sarrafawa cikin abinci ba, yana amfani har ma a matsayin magani don kula da fata da lafiyar gashi.
A cewar Ahmed da Sarkar (2022), a cikin wani binciken “Bita a kan ganyen rama: Ganyen rama na ƙunshe da sinadarai sama da 80. Wannan ganye ya shahara a cikin abincin ‘yan Najeriya. A kimiyance ana kiran shi da ‘Corchorus olitorius’, yana daga cikin nau’ikan abincin gargajiya kuma magani ne da ke amfani wajen magance cututtuka da yawa.
Wuraren da ake noma ganyen rama
Ana noma ganyen rama a Asiya, Gabas ta Tsakiya, da sassan Afirka. Ana amfani da ganyen a matsayin abinci a waɗannan yankunan. Ganyen rama na ƙara wani ɗanɗano daban-daban ga nau’ikan girke-girke kuma yana ƙara kaurin miyar taushe. A lokacin da aka girbe rama matsakaicin ganyen na da ɗanɗano kuma yana da laushi; a ɗaya bangaren kuma, riƙaƙƙen ganye yana zama fibrous; ana amfani da sassan shukar rama ta hanyoyi da yawa. Yayin da ake amfani da ɓawon karan rama don yin igiya, takarda da sauran kayayyaki iri-iri, ganyen ramar ba kawai don amfanin girke-girke yake ba, yana da matuƙar tasiri a matsayin magani.
Sindadaran da ke cikin ganyen rama
A cewar Ma’aikatar Aikin Gona ta Amurka (USDA), kofi ɗaya mai nauyin gram 87 na dafaffen ganyen rama yana yana ƙunshe da sinadaran abinci masu gina jiki kamar:
- Sinadarin calories: 32
- Sinadarin frotin: gram 3
- Sinadarin maiƙo ko kitse: gram 0.2
- Sinadarin carbohydrates: gram 6
- Sinadarin fiber: gram 2
- Sinadarin ikari: gram 0.4
Ana amfani da ganyen rama wajen haɗa miyar taushe ko kuma a haɗa shi da kuli-kuli, wato kwaɗo ke nan a Hausa. Bincike ya nuna cewa ganyen rama yana da nau’o’i daban-daban waɗanda ke ɗauke da bitamin da antioxidants waɗanda ba za a iya ƙididdige alfanunsu ba ga ayyukan jiki. Waɗannan bitamin suna da mahimmanci wajen kare jiki daga cututtuka masu lahani irin su kansa.
Alfanun ganyen rama ga lafiyar jiki
Ganyen rama kayan lambu ne wanda galibi ana samun shi a wurare masu zafi da yankuna masu zafi. A Asiya da Afirka, ana amfani da ganyen rama a matsayin abinci mai sinadarin fiber. Ganyen na da tsayi tsakanin santimita 6 zuwa 10, kuma yana da faɗi tsakanin santimita 3.4 da 5. Yana da ɗanɗanon ɗaci kaɗan amma yana da yawaitar sinadirai.
Sarrafa gudan jini
Ganyen rama na cike da sinadarin bitamin K. Wannan bitamin yana da amfani wajen samar da gudan jini. Har ila yau yana taimakawa wajen rage haɗarin cutar fata (jaundice) da rashin cin abinci. Haka nan yana taimakawa wajen rage haɗarin wasu cututtukan gama gari, kamar colitis da sprue, waɗannan cutuka suna raguwa sosai idan ana amfani da ganyen rama.
Inganta lafiyar ido
Rashin abinci mai gina jiki da rashin kyakkyawan tsarin cin abinci sukan haifar da matsalolin ido. Bincike ya nuna cewa bitamin B6 da folate da sauran bitamin suna taimakawa wajen daƙile matsalolin ido, a ƙarshe kuma su haifar da makanta. Ganyen rama ya ƙunshi milligram 0.496 na bitamin B6. Wannan yana daidai da kashi 38.15% na adadin sinadarin bitamin B6 ɗin da ake bukata na yau da kullun.
Magance ciwon ƙafafu
Idan akwai ƙarancin sinadarin ƙarfe a jiki, ana iya kamuwa da ciwon ƙafa mai tsanani. Yawancin likitoci sukan ba da shawarar ƙarin sinadarin don warkar da wannan ciwo. A madadin yin amfani da ƙarin sinadarin, za a iya ƙara yawan ganyen ramar da ake ci a yau da kullum domin yana da wadatar sinadarin ƙarfe. Ya ƙunshi milligram 2.73 na ƙarfe. Wannan adadi ya yi daidai da kashi 34.13% na sinadarin da jiki ke buƙata a yau da kullun.
Inganta ƙwayoyin halitta (cells)
Bitamin A yana da muhimmanci wajen hanzarta warkewar rauni da sake gina fata. Ana buƙatar shi don tallafa wa ƙwayoyin epithelial na waje da na ciki. Saboda irin rawar da suke takawa wajen girman ƙwayoyin halitta (cells), haka nan yana da matuƙar ƙarfi wajen yaƙar cutar kansar fata. Ganyen rama yana da wadatar bitamin A wanda ke da tasiri ga cigaban tantanin halitta da lafiyar fata.
Taimakawa wajen mura
Ganyen rama na ƙunshe da bitamin C, wanda ke ƙara karfin garkuwar jiki. A cikin tsarin jiki, yana inganta ƙarfin jiki don yaƙar ƙwayoyin cuta da mura. Lokacin da ake shan bitamin C, yayin da ake fama da mura, za a iya daƙile haɗarin ciki har da cututtukan huhu.
Daidaita matakan cholesterol
Bincike ya nuna cewa sinadarin bronze yana taimakawa wajen rage adadin cholesterol a jiki. Wannan yana taimakawa wajen inganta matakan cholesterol mai kyau a cikin jiki. Ganyen rama ya ƙunshi milligram 0.222 na sinadarin bronze, wanda ya yi daidai da kashi 24.67% na adadin da ake bukata a yau da kullun ga babban mutum.
Rage hadarin ciwon daji
Ganyen rama yana da bitamin B9. Wannan sinadari kaɗai yana taimakawa wajen rage haɗarin kamuwa da cutar kansa. Yana kawar da nau’ikan ciwon daji, kamar kansar mahaifa da hanji da kansar hunhu. Ganyen ya ƙunshi micrograms 90 na bitamin B9. Wanda yake daidai da kashi 22.50% na bukatar yau da kullum.
Inganta lafiyar hakora da dasashi
Calcium yana taimakawa wajen kare haƙora da kiyaye kashin muƙamuƙi mai ƙarfi a lokacin ƙuruciya da girma. Har ila yau yana taimakawa wajen inganta hakora masu matsewa waɗanda ba su da sarari da ƙwayoyin bakteriya za su iya ɓoyewa.
Inganta lafiyar fata da gashi
Bitamin B2 yana taimakawa wajen kiyaye lafiyar kwayoyin sinadarin collagen wanda hakan ke haifar da lafiya gashi da fata. Sinadarin na da mahimmanci wajen kiyaye fata da gashi ga matasa. Yana taimakawa wajen daƙile cutukan fata. Rashin bitamin B12 yana haifar da tsufan fata.
Taimaka wa masu cutar asma
Idan ana fama da cutar asma, za a iya daidaita numfashi ta hanyar amfani da sinadarin magnesium yau da kullun. A madadin haka kuwa, za a iya amfani da ganyen rama, wanda ke cike da sinadarin magnesium. Zai taimaka wajen kawar da wahalar numfashi.
Daidaita ƙwayoyin hormones
Pharmanews, babbar mujallar kiwon lafiya ta Najeriya ta bayar da rahoton cewa ganyen rama yana daidaita ƙwayoyin sha’awa (hormone), musamman a lokacin da ake fama da ciwon premenstrual (PMS) saboda yana dauke da Vitamin E wanda ke da amfani wajen rage raɗaɗi. Masu bincike sun ba da shawarar yawaita yin amfani da wannan ganye ga mata masu matsalar al’ada. Hakazalika, ganyen rama yana da ƙarfi wajen shawo kan matsalolin rashin lafiyar kafin fara al’ada da kiyaye yanayin haila akai-akai.
Manazarta
Rd, T. C. M. (2021, November 18). What are jute leaves? Nutrition, benefits, and how to eat them. Healthline.
Rana, S. (2018, August 22). What are jute leaves? Here’s everything you need to know. NDTV Food.
Yusufu, A. (April 25, 2018). Amfani 10 da ganyen rama ke yi a jikin mutum. Premium Times Hausa.